You're still not pulling those covers up before you leave for work? You don't have to make crisp hospital bed corners — just do the minimum. This way, when you get home, your bedroom isn’t a hot mess.

Make your bed in the morning

Figure out a boundary that works for you (as soon as you leave the office for example) and stick to it.
If you have to, let your team at the office know that you simply won’t be checking your emails at night.

How to prepare for a good night: Stop reading work emails

If you’re not leaving the house the rest of the night, you are 100 percent cleared to put on your pajamas as soon as you walk in the door. Hair can go into a messy bun, contact lenses can be removed, and the big cozy socks can come out. You are done looking like a human for the day.

Put your PJs on early

Even if you’re just making yourself a sandwich, there’s something rewarding, soothing, and just nice about making your own dinner. You won’t have to spend any extra money, you won’t have to wait for delivery, and you won’t have to settle when part of the order inevitably shows up wrong.

Make dinner

Weeknight cooking is always going to be easier if you plan in advance. That means having the grocery shopping done for the week (no last-minute trips to the store!), defrosting necessary frozen meat, and building a clear plan for what you want to make.

Plan ahead for said dinner

Why wait for the weekend to have fun? Meet for happy hour, a spin class, or a walk around the local park, or have some friends over for dinner. You deserve to do something fun with your non-working hours.

Meet a friend 

Just be careful — you do not need to binge-watch all of the shows at once. Let yourself watch an appropriate amount and then turn off the tube.

Watch a bit of TV

There’s nothing wrong with having a square or little piece a few nights a week. This will especially be necessary if you crave sweets after dinner.

Enjoy a nibble of chocolate

Certain teas (like Earl Grey, chai, and some green teas) contain enough caffeine that they might keep you up. But herbal teas like ginger and chamomile can help you wind down. Drink it for the sleep aid or just because you like the routine.

Have some tea for a good night

In addition to your morning alarm, consider setting one for the nighttime too. Let’s say you like to be in bed every night by 11 and it takes you an hour to wash up and really wind down. Then you should set your alarm for 10 and it will remind you that it’s time to get your routine started.

Set a pre-bedtime alarm

Once you’re all washed up and in bed, you can enjoy a little extra time under the covers.
Keep the screens away (because of the blue light) and read a magazine or a book.

How to have a good night: Read in bed

Here are the best things you can do for a good night.

habits

Habits

health

Health

mentalhealth

Mental Health

mindfulness

Mindfulness

personaldevelopment

Personal Development

How To Have a Good Night

People always talk about what to do to get a good night’s sleep and how to have a good morning. But what about the nighttime leading up to those things? Here are the best things you can do for a good night.

entertainment

Entertainment

11 Things to Do for a Good Night

As more companies decide to remain fully remote or adopt a hybrid work model, many are adopting location- or geo-based salaries to account for the varying cost of living expenses among remote employees.Companies that implement a location-based salary policy essentially raise or reduce employee salaries based on where the employees have personally decided to live and work. It’s an approach that’s particularly impactful for employees who live and work in a big city as opposed to a smaller one, such as New York City vs. Des Moines, Iowa.

Location-Based Pay

Pros:<ul><li>Fair" from a practical cost of living standpoint.</li><li>It's international-friendly.</li><li>Allows employers more flexibility in their compensation approach.</li><li>Helps keep employees happy and discourages them from leaving for a job in a different city.</li></ul>Cons:<ul><li>Does not align with the values of the Employer Diversity and Inclusion (DEI).</li><li>Exploits workers and increases profits.</li><li>Leads to comparison and unhappy employees.</li><li>It’s costly, financially and administratively.</li><li>It doesn’t work in the long term.</li></ul>

A Few Pros and Cons Of Location Based Pay

remotework

Remote Work

corporateculture

Corporate Culture

business

Business

How location-based pay can backfire

<ul><li>Overworking: an attachment to getting as much done as possible.</li><li>Putting things off: an attachment to doing it right or to getting a particular outcome.</li><li>Frustrations with other people: having people behave the way we want them to, or to having them be happy with us.</li><li>Feeling overwhelmed: an attachment to a feeling of order, simplicity, or knowing exactly what to do.</li><li>Addictions to social media: a feeling of comfort, or maybe a feeling of being entertained.</li><li>Clutter: an attachment to possessions for emotional reasons.</li><li>Social anxiety: having people view us a certain way.</li></ul>

Struggles That Stem From Our Attachments

Once we can see the attachment, we can practice with it, and see if we can release the attachment.<ul><li>Breathe. Turn towards the present moment.</li><li>Let yourself feel the emotion associated with the attachment. Just be with it, mindfully, and feel it as a sensation in the body.</li><li>Ask if the attachment is serving you.</li><li>Ask would it could be like without the attachment.</li><li>Joyfully release the attachment like releasing your grip on a balloon … and let it float away! See if you can experience a few moments without the attachment, and see what that’s like. What’s available to you when you are free of the attachment?</li></ul>

A Joyful Letting Go

The Joy of Letting Go

You can choose different wording if you like, but I always write the date and time, and then "Today, I..." And then write down the most important things you accomplished that day.
You can write down as many or as few items as you like, but make sure to include the things that are most important to you. And be careful to only include the positive. Only include what you did get done.

Write: "Today, I..."

Again, you can choose different wording if you like. But the important thing is that you choose one priority for the upcoming day. Even though there may be several important things you have to do tomorrow, you must pick the single thing that matters to you most. 
It can be challenging to do but it's an important exercise because it forces you to think through what really matters most. What's the one thing that, if you get it right, you will feel that you've won the day?

Write: "Priority for tomorrow:"

Why? Because research suggests that the last thing you pay attention to before sleep will stay in your mind. This is the reason you should try to avoid reading the news at bedtime.
Giving yourself a jolt of positivity is useful any time of day, but it's a particularly powerful thing to do right before you go to sleep because that too will stick with you. It's sure to better your mood and increase your motivation, and that effect might even last through your mood the following day.

Make this the last thing you do before bed

Make it the last thing before you turn out the light.

productivity

Productivity

motivationandinspiration

Motivation & Inspiration

This 5-Minute Bedtime Routine Will Make You Happier and More Productive

Bob said yes to every opportunity that presented itself. Not only to never miss an opportunity but more so to prove to himself that he was always capable of doing things unfamiliar to him. Luck is a huge factor in success Looking back, your career looks linear, but there were thousands of crucial decisions that could have led you down a different path. His tips on leadership :<ul><li>Inexperience can never be used as an excuse for failure</li><li>Do the work to learn what you need to know</li><li>True authority and leadership come from knowing who you are and not pretending to be anything else</li></ul>

Bob’s Success Philosophy

Know what you don’t know and trust what you do

Optimism – pragmatic enthusiasm for the possibility of achievementCourage – the foundation of risk-takingFocus – allocation of time and resources to the most important issue at handDecisiveness – decisions need to be made in a timely manner and include diverse Perspectives – indecision crushes moralCuriosity – awareness of your ever-changing environment & marketplace – innovation begins with curiosity

Bob’s 10 Leadership Principles 1/2

Fairness – empathy and accessibility to everyone in the organization, no matter their roleThoughtfulness – taking the time to develop informed opinionsAuthenticity – being true to yourself no matter what, drives respect and trustPerfectionism – not in the purest sense but in the sense that you refuse to accept mediocrityIntegrity – the way you do anything, is the way you do everything Additional Principles:Be aware that you are replaceableBe honest with people when they are not ready to take the next step

Leadership Principles 2/2

Roone Arledge – President of ABC Sports<ul><li>To tell great stories, you need great talent</li><li>Be decent and authentic – if you care for your people, they will care for you</li><li>Innovate or die – you’ll never have innovation if you operate out of fear</li><li class="ql-indent-1">Embrace the unknown, mediocrity thrives in familiarity</li></ul>Michael Eisner – CEO of Walt Disney from 1984-2005 <ul><li>Eisner’s Philosophy: Greatness is a collection of a lot of small things added up</li><li>Relentless pursuit of perfection – do what you need to do to make it better</li><li>The people who seek excellence identify patterns of success across different fields of discipline</li></ul>

Bob's Mentors 

Managing creative talent is not a science, it is subjective Give permission to fail – not for lack of effort but for pushing the boundaries of what is possible.Convey faith – never let your employees think they are incapable of achieving greatness Be a fan! It feels good to be cheered for. Bob often feels guilty in front of his colleagues, the light shines on him for other people's hard work

Management Advice by Bob

Bob is maniacal about his workout routineHis Reasons for working out: Health, Vanity, SanityExercise always gave Bob an opportunity for solitude, to be still with his thoughts. His Morning routine:<ul><li>Starts his day at 4:15 am: figure out what is best for you – morning routines are not most effective for all</li><li>Does 45 minutes on a Versa Climber</li><li>Works out in the dark – you become immersed in your activity- a meditative state of sorts</li></ul>

Health Is Wealth

Sean analyzes Bob Iger's prominent business career with Disney and the 10 principles that he dedicated his life of leadership to.

podcasts

Podcasts

leadershipandmanagement

Leadership & Management

Bob Iger — CEO and Chairman of Disney | Brought to you by 99designs and HumanN's BeetElite.As Chairman and Chief Executive Officer of The Walt Disney Company, Robert A. Iger (@RobertIger) is the steward of one of the world's largest media companies and some of the most respected and beloved brands around the globe. Since becoming CEO in 2005, Iger has built on Disney's rich history of storytelling and innovation with the acquisitions of Pixar (2006), Marvel (2009), Lucasfilm (2012) and 21st Century Fox (2019), and the landmark opening of Disney's first theme park and resort in Mainland China, Shanghai Disney Resort in 2016.Always one to embrace new technology, Iger has created an ambitious direct-to-consumer strategy that leverages Disney's unparalleled creative content across new platforms, including the new Disney+ streaming service, ESPN+, Hulu, and Hotstar.Iger serves on the boards of the National 9/11 Memorial & Museum and Bloomberg Philanthropies. He is a graduate of Ithaca College.His new autobiography is titled The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company, which offers stories and lessons about structuring, dealmaking, leadership, and optimizing fear metabolism.Please enjoy! This podcast is brought to you by 99designs, the global creative platform that makes it easy for designers and clients to work together to create designs they love. Its creative process has become the go-to solution for businesses, agencies, and individuals, and I have used it for years to help with display advertising and illustrations and to rapid prototype the cover for The Tao of Seneca. Whether your business needs a logo, website design, business card, or anything you can imagine, check out 99designs.You can work with multiple designers at once to get a bunch of different ideas, or hire the perfect designer for your project based based on their style and industry specialization. It's simple to review concepts and leave feedback so you'll end up with a design that you're happy with. Click this link and get $20 off plus a $99 upgrade.This podcast is also brought to you by HumanN's BeetElite, the endurance superfood and nitric oxide activator. HumanN's BeetElite can help extend endurance, improve energy and stamina, and increase oxygen delivery throughout the body. It provides the nitric oxide equivalent of six whole beets, and BeetElite is trusted by hundreds of elite teams, athletes, and organizations all over the world, so you know you're getting a top-notch performance product.BeetElite is Informed-Sport Certified, and the team at HumanN is making an offer exclusive to my listeners: Take your performance to the next level with BeetElite by going to LiveHuman.com/Tim to get 20% off your first purchase!***If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests.For show notes and past guests, please visit tim.blog/podcast.Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Interested in sponsoring the podcast? Please fill out the form at tim.blog/sponsor.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissFacebook: facebook.com/timferriss YouTube: youtube.com/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more. See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages.  Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk."  In this show, he deconstructs world-class performers from eclectic areas (investing, chess, pro sports, etc.), digging deep to find the tools, tactics, and tricks that listeners can use.

The Tim Ferriss Show

#406: Bob Iger — CEO and Chairman of Disney

Bob Iger - CEO and Chairman of Disney

Being your own boss, bringing ideas to life, and hustling to hit goals are just some of the thrills of entrepreneurial pursuit. And while it might be easy to picture yourself having your own business, getting it to prosper takes hard work and time. One way to factor in your success is to establish an entrepreneur salary.
If you want to maximize your earnings by paying yourself first, follow this guide to learn how much entrepreneurs make in each city, and what the steps are to building an entrepreneurship salary.

Being Your Own Boss

The average entrepreneur salary in the United States is $44,000, though salary can vary between $16,500 to $184,500 and depends on various factors including skills, experience, and location. As you gain more experience, your entrepreneur salary has a chance of increasing as well. Many entrepreneurs see owning a business as a passion and might forgo paying themselves a salary. However, establishing an entrepreneur salary can be seen as a way to reward your hard work and accomplishments. After all, you put a lot of work into your business, and you deserve to be paid for it.

The Salary of an Entrepreneur

It can be easy to mix up your personal and business finances if there’s not a defined line between the two. Having a set plan to track your business income and expenses is the first step to building your entrepreneur salary. Start with opening a business bank account, and move all of your company’s income and expenses to it. You can also apply for a business credit card to help build credit.

Building an Entrepreneur Salary: Separate Your Personal and Business Finances


Paying yourself an entrepreneurship salary can prove that your financial well-being depends on the success of your business, and shows to employees and investors that you are committed to it. In addition to that, it indicates to the IRS that your business is legitimate. Establishing an entrepreneur salary from the beginning will help you keep accurate financial records and help you paint a better picture of what the company’s costs are and what issues need to be addressed.

Find Out How to Pay Yourself First

It takes some research to figure out how much you should be paying yourself. According to the IRS, all employers must receive a reasonable compensation, which is essentially something comparable to wages of employees with a role similar to yours. Start your research by looking at how much similar entrepreneurs are being compensated for in your area. You can also research positions that align with yours in other companies or ask other business owners in your industry.

Reasonable Compensation

When deciding how much to pay yourself, it’s important to take taxes into account. There are advantages and disadvantages of taking a payout or reinvesting in your company. Consulting with an accountant can be a good way to figure out which tax regulations affect your type of business entity. They will guide you through how to make the most of your deductions, shareholder distributions, and any other tax breaks.

Taxes

Scheduling your paychecks will help you manage your business’s expenses better. Generally, companies will schedule employees’ pay on a weekly or monthly basis. Talking to your accountant can help you decide if it’s better to pay yourself weekly, twice a month, or monthly. Having a consistent schedule can also help you manage your finances. Additionally, it will assure the IRS that everything is being accounted for since inconsistent withdrawals could potentially trigger a tax audit of your company.

Payday


You need to decide how you will pay yourself. It’s worth noting that IRS ownership compensation requirements differ depending on your type of business entity: <ul><li>Sole proprietorship</li><li>General partnership: An entity with two or more business owners. </li><li>Limited partnership: An entity with two or more business owners, with at least one being a limited partner.</li><li>C corporation: An independent legal entity separate from the business owners.</li><li>S corporation: An independent legal entity separate from the business owners; owners report revenue as personal income.</li><li>Limited liability company (LLC)</li></ul>

Picking A Payment Method

Paying yourself through the salary method is essentially the same as getting paid in the workforce. You’ll be paid on a regular schedule and it will be a fixed amount or based on the hours worked. If your business is registered as a C corporation or an S corporation, you are legally required to receive a regular salary. This means it will include withholdings for Medicare, Social Security, and federal and state income taxes.Business entities that can use the salary method:<ul><li>C corporation</li><li>S corporation</li><li>LLC (if treated as a corporation for tax purposes)</li></ul>

The Salary Method

When using the owner’s draw method, you will withdraw money from your business revenue to pay your entrepreneur salary as you see fit. Instead of a regular fixed income, this allows for greater flexibility and the possibility of adjusting how much money you earn depending on your business performance. Business entities that can use the draw method: <ul><li>Sole proprietorship</li><li>General partnership</li><li>Limited partnership</li><li>LLC</li></ul>

The Draw Method

<ul>
<li>Employee Compensation: If you have one or more employees, you’ll want to consider their salary and what was promised to them.</li>
<li>Cash Flow: Successful business owners have a clear understanding of their company’s financial reports.</li>
<li>Growth Rate: Planning for growth is important for your business to keep flourishing.</li>
<li>Personal Finance: One last thing to consider when setting your entrepreneurship salary is what you can afford.</li>
</ul>

Consider Factors That Affect Your Compensation

The average entrepreneur salary is $44,000. Follow these five steps to pay yourself first and find out the entrepreneur salaries in different cities.

moneyandinvestments

Money & Investments

entrepreneurship

Entrepreneurship

startup

Startups

The Entrepreneur Salary: 5 Steps to Paying Yourself First

<ul>
<li>To succeed at self-control you need to know how you fail.</li>
<li>The best way to improve your self-control is to see how and why you lose control.</li>
<li>Self-knowledge is the foundation of self-control.</li>
<li>Theories are nice; data is better.</li>
</ul>

The Science Of Willpower

<ul><li>An “I will” power challenge: What is something you would like to do more of or stop putting off because you know doing it will improve the quality of your life?</li><li>An “I won’t” power challenge: What is the stickiest habit in your life? What would you like to give up or do less of because it is undermining your health, happiness or success?</li><li>An “I want” power challenge: What is the most important long-term goal you’d like to focus your energy on? What immediate want is most likely to distract you or tempt you away from this goal?</li></ul>

The Three Power Challenges To Test Willpower

<ul><li>I will and I won’t power alone do not constitute willpower. To say no when you need to say no, and yes when you need to say yes, you need a third power. The ability to remember what you really want.</li><li>To exert self-control you need to find your motivation when it matters.</li><li>People who have better control of their attention, emotions, and actions are better off almost any way you look at it.</li><li>Self-control is a better predictor of academic success than intelligence.</li></ul>

Motivation And Self-Control

When your brain meditates it gets better at attention, focus, stress management, impulse control, and self-awareness.
How to meditate:
<ol>
<li>Sit still and stay put.</li>
<li>Sit in a chair with feet flat on the ground or cross-legged on a mat.</li>
<li>Sit up straight and put your hands in your lap. Do not fidget.</li>
<li>Turn your attention to the breath. Say in your mind, inhale and exhale.</li>
<li>Notice how it feels to breathe and notice how the mind wanders. Drop the labels, inhale and exhale after a few minutes, notice how it feels to breathe.</li>
<li>Start with just 5 minutes a day.</li>
</ol>

Meditation To Increase Willpower

<ul><li>The pause and plan response is the opposite of the fight or flight response.</li><li>This starts with the perception of internal conflict, not an external threat.</li><li>The pause and plan response is also physical.</li><li>Keeps you from immediately following your impulses and gives you time for more flexible and thoughtful action.</li></ul>

Pause and Plan

Willpower experiments: Increase self-control.<ul><li>Slowing your breathing immediately increases self-control.</li><li>Try to reduce to 4-12 breaths per minute.</li></ul>Willpower experiment: the 5-minute green willpower fill-up.<ul><li>Green exercise. Any physical activity that gets you outdoors.</li><li>Decreases stress, improves mood and increases focus and self-control.</li></ul>

Willpower Experiments

<ul>
<li>Physical exercise, like meditation, makes your brain bigger and faster.</li>
<li>Studies showed that the biggest benefits can come from just 5 minutes of exercise.</li>
</ul>

Train Your Mind and Body

Insane levels of self-control have pitfalls too, like:<ul><li>Dangers of chronic stress.</li><li>High energy expenditure.</li></ul>Too much willpower (chronic self-control) could be dangerous. Trying to control every aspect of your thoughts and behaviour is too big of a burden. Choose your willpower battles wisely.

Too Much Self-Control

The self-control muscle can be exercised and made stronger.It can be challenged by controlling one small thing you aren’t used to controlling. Or it can be committing to any small consistent act of self-control.For example, creating and meeting self-imposed deadlines, or something like tracking spending, meals, eating less sugar, etc.<ul><li>Use your non-dominant hand for brushing teeth, opening doors, etc.</li><li>Commit to doing something every day that you don’t normally do.</li></ul>

The Self-Control Muscle

Change requires doing. For your biggest willpower challenge consider the following motivations:
<ol>
<li>How will you benefit from succeeding at this challenge?</li>
<li>Who else will benefit if you succeed at this challenge? How does your behaviour influence your friends, family, coworkers, and community? </li>
<li>Imagine this challenge will get easier for you over time if you are willing to do what is difficult right now. Is some discomfort now worth it if you know it is only a temporary part of your progress?</li>
</ol>
When you find your biggest want power, bring it to mind when you are want to give up.

Challenge Accepted! Self-Motivation

<ul><li>The reward system of the brain is not what we think it is. We mistake wanting for happiness.</li><li>When it comes to happiness, we cannot trust our brains to lead us in the right direction.</li><li>Dopamine plays a role in anticipating rewards not in experiencing them</li><li>The promise of happiness keeps us hunting.</li><li>Dopamine is how technology keeps us addicted.</li></ul>

The Promise of Reward

<ul><li>We live in a world engineered to make us want. Pay attention to what captures your attention.</li><li>Daydreaming about unattainable rewards can get you into trouble.</li><li>The rewards system of the brain also responds to novelty and variety.</li><li>Our brain responds to smells, advertisers and businesses use this to attract customers.</li></ul>

Become a Dopamine Detective

Dopamize your “I will challenge.”, being mindful of your dopamine triggers. 
What gets your dopamine neurons firing?
<ul>
<li>Look for how retailers and marketers try to trigger the promise of reward.</li>
<li>Notice when wanting triggers stress and anxiety.</li>
</ul>
Test the promise of reward. Mindfully indulging in something your brain tells you will make you happy but that never seems to satisfy.
 Examples: junk food, shopping, television, online time wasters.

Dopamine Experiment

The most effective stress-relieving strategies are; exercise, playing sports, praying, attending a religious service, reading, listening to music, spending time with friends or family, getting a massage, going outside for a walk, meditating, doing yoga, spending time with a creative hobby. The least effective stress-relieving strategies are; gambling, shopping, smoking, drinking, eating, playing video games, surfing the internet, watching TV or movies for more than two hours.

Stress Busting

Introduce yourself to you and you 2.0 (the future you!).Future you is the person you imagine when you wonder if you should clean your closet now or later.Meet your future self:<ol><li>Create a future memory. Imagining the future helps people delay gratification.</li><li>Send a message to your future self. You can use <a href="http://futureme.org/">Futureme.org</a>. Imagine what your future self would say to you today.</li><li>Imagine your future self. This can increase your present-self willpower.</li></ol>

The Future You

<ul>
<li>Both bad habits and positive change can spread from person to person like germs.</li>
<li>Thinking about someone with good self-control can increase your own willpower.</li>
<li>Go public with your willpower challenge.</li>
<li>Strengthen your willpower immune system. Spend a few minutes at the beginning of your day thinking about your goals.</li>
</ul>

Willpower Is Contagious

Trying to suppress thoughts, emotions and cravings backfires and makes you more likely to think, feel or do the thing you most want to avoid.
Four steps to handle cravings:
<ol>
<li>Notice that you are thinking about your temptation or feeling a craving.</li>
<li>Accept the thought or feeling without trying to distract yourself or argue with it. Remind yourself of the white bear rebound effect.</li>
<li>Step back by realizing that thoughts and feelings aren’t always under your control, but you can choose whether to act on them.</li>
<li>Remember your goal. Remind yourself of whatever your commitment is.</li>
</ol>

The Craving

books

Books

communication

Communication

The Psychology of Willpower

Based on Stanford University psychologist Kelly McGonigal's wildly popular course "The Science of Willpower," The Willpower Instinct is the first book to explain the science of self-control and how it can be harnessed to improve our health, happiness, and productivity. Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, readers will learn: • Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep. • Willpower is not an unlimited resource. Too much self-control can actually be bad for your health. • Temptation and stress hijack the brain's systems of self-control, but the brain can be trained for greater willpower • Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control. • Giving up control is sometimes the only way to gain self-control. • Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends­­—but you can also catch self-control from the right role models. In the groundbreaking tradition of Getting Things Done, The Willpower Instinct combines life-changing prescriptive advice and complementary exercises to help readers with goals ranging from losing weight to more patient parenting, less procrastination, better health, and greater productivity at work.

Understand yourself and those around you.

psychology

Psychology

Based on Stanford University psychologist Kelly McGonigal's wildly popular course "The Science of Willpower," The Willpower Instinct is the first book to explain the science of self-control and how it can be harnessed to improve our health, happiness, and productivity. Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, readers will learn:    •  Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep.    •  Willpower is not an unlimited resource. Too much self-control can actually be bad for your health.    •  Temptation and stress hijack the brain's systems of self-control, but the brain can be trained for greater willpower    •  Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control.    •  Giving up control is sometimes the only way to gain self-control.    •  Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends­­—but you can also catch self-control from the right role models. In the groundbreaking tradition of Getting Things Done, The Willpower Instinct combines life-changing prescriptive advice and complementary exercises to help readers with goals ranging from losing weight to more patient parenting, less procrastination, better health, and greater productivity at work.

Kelly McGonigal, PhD, is a health psychologist and lecturer at Stanford University, an award-winning science journalist, and a leading expert on the mind-body relationship. Her teaching and writing focus on the applications of psychological science to personal health and happiness, as well as public policy and social change. She is the author of The Upside of Stress (Penguin Random House/Avery 2015), The Willpower Instinct(Penguin/Avery 2012), Yoga for Pain Relief (New Harbinger 2009), and The Neuroscience of Change: A Compassion-Based Guide to Personal Transformation (Sounds True Audio, 2012).

Kelly McGonigal

The Willpower Instinct

The Willpower Instinct: How Self‑Control Works, Why It Matters

There are rules that we follow in our lives, may we be conscious of it or not. It could be a rule of etiquette such as not to sneeze directly at a person, or the unspoken rules that apply to how we speak our language and understand concepts."The form of life" is an ambiguous term used to convey the rules that we accept to go about our public interactions.Each of us belong to different forms of life, we are subjected to different cultures, values, and norms that we often don't question, because it's just the way it has been.

The Form of Life

Saul Kripke was an American psychologist who asked questions about the rules of life. He was skeptical about the correctness of the rules and they way we choose to use it.He argued, "can we ever be entirely sure that we're applying the rules of life correctly?"This is not only just for the language we speak, but it could also be applied to mathematics, but we latch on the the principle of what is given.

Kripke's Skepticism

The argument of Kripke remains an interesting thought: How do we know that we're doing anything properly? But Wittgenstenians -- the group of people who support the theories of Ludwig wittgenstein -- argue that Kripke is missing the point.They argue that when you are a part of a form of life it means that you are accepting a system of rules that you don't question, just as how one would play chess; you don't keep asking why certain chess pieces move that way, but you just play the game.

Playing The Game of Life

Most parts of everyday life involve accepting and applying various rules, from the words we speak to the cultural norms we insist on. These rules are learned largely by observation of others and are very rarely taught explicitly. Saul Kripke asks us how it is that we can ever be sure that we're following the rules correctly? And does it matter?

education

Learning & Education

problemsolving

Problem Solving

Are you following the rules of life?

While fashion and style are connected, they are not the same. Fashion relates to the collective, while style is more for the individual.
<ul>
<li>Individual style: Personal style is a means of self-expression. Even if an individual is a fashion designer, how they dress themselves is their style.</li>
<li>Collective: Fashion has to do with global trends and the business of fashion. When a fashion model become an influencer, their personal style becomes iconic, and their style then becomes fashion.</li>
</ul>

There is a difference between style and fashion

Style is timeless, but fashion is current. 
<ul>
<li>A fashionable person will be aware of the latest fashion trends and wear designer clothing.</li>
<li>A stylish person may not follow the latest fashion trends. They will focus on their own aesthetic rather than absorbing trends.</li>
</ul>

Timeless style vs. trendy style

The fashion industry is a multi-billion dollar industry. Learn more about the way it works

artsandculture

Society, Arts & Culture

Deep Dive Into The Fashion Industry

Fashion vs. Style: Key Differences Between Fashion and Style

Many self-help writers are either telling people to work hard and be productive or practise self-care to avoid burnout. But neither advice is great.
If we only focus on getting by, we won't grow. If we become overly obsessed with ideals, we'll burn out. We need balance where we can distribute time effectively and in a way that leads to excellence, not just success.

Striving for excellence

The community we live in helps us bring balance. We don’t all grow our own food, make our own shelter, and provide our own entertainment. We have to keep three things in mind.
<ol>
<li>We need respect. Some roles in life make us feel valued and worthy but give little comfort.</li>
<li>We need comfort. Some roles yield comfort but are not respected.</li>
<li>We need time. Some roles will give comfort and respect but little time to strive for excellence.
When we choose our work, friends and relationships, we must consider all three.
</li>
</ol>

Find a good social environment

We can obtain respect, comfort and time when we distinguish between leisure and play.
<ul>
<li>In Politics, Aristotle considers leisure as time spent learning and contemplating, trying to achieve excellence. It is about growth.</li>
<li>Play is about rest and recovery.</li>
</ul>
For Aristotle, we need to spend our day in work, growth and recovery. Recovery is necessary for both work and growth.

Allocate your time well

Excellence depends on developing your talents. If we don't get an education appropriate to our craft, we won't be able to become excellent.
Plato points out that if education is too rigidly fixed on a narrow set of crafts, we risk feeling useless because our talents don't fit into what we're taught. That means excellence requires a society to accommodate diverse talents and support many different paths. Even if you missed out on an education in youth, the internet offers nonconventional options to learn and grow.

Get an education that suits your talents

Aristotle states that our education begins in the forming of good habits as habits help us grow.
At first, habits are imposed upon us by others, such as teachers and mentors. Later on, we reach a critical moment where we question these habits to discover the reason behind them. If we are to become an excellent student, we will not abandon the habits nor stick to them dogmatically - we will try to improve upon them.

Develop your creativity

<ul>
<li>We achieve excellence. Achieving excellence for the first time is only the start.</li>
<li>We contemplate. Next, we observe what's good and how to apply it to a craft.</li>
<li>We act. When we apply what is good to our craft, our craft becomes a medium for expressing excellence. It means that we make something for others to experience.</li>
</ul>
At times, we should take a break from action and return to contemplation. We should continue to refine our understanding of excellence and apply it to what we do.

Excellence means continued education

Plato and Aristotle can help you resist conventional worldly success, direct your energy and find your own highest calling

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Bob Iger - CEO and Chairman of Disney

Hassan Aziz