Being in the “vortex” refers to a state of pure positive energy. The idea in that quote is pretty straightforward: go to bed thinking positive thoughts and feeling happy feelings, and you’re more likely to wake up thinking and feeling positive in the morning.This exercise is probably the number one thing that helped me (and still continues to help me) wake up happier in the morning.

1. Fall asleep in the “vortex.”

Something else that has helped me wake up happier is having something to look forward to every day, even if I have a busy day ahead and have minimal free time available.Still to this day, every evening, I schedule at least one activity that brings me joy for the following day. It can be going for a walk with a friend, baking cookies, or watching the sunset. It can also be as simple as wearing my favorite outfit.And again, how the day ends is a good indicator of how the following day begins.

2. Have something to look forward to on the following day.

For the past few months, first thing in the morning and before going to bed, I’ve been reading a few pages of an inspiring book—usually something spiritual. I just finished reading the entire Earth Life book series by Sanaya Roman, and right now, I’m reading Wishes Fulfilled by Wayne Dyer.Reading those kinds of books brings me peace. I can notice a significant difference in my mood and stress level if I just take even fifteen minutes to consume uplifting content in the morning and evening.

3. Absorb uplifting ideas in the evening.

After reading in the morning, I write down three to five things I’m grateful for—and why I appreciate each thing.I’ve found that writing fewer items on my list and taking the time to dive into the reasons each thing makes me happy intensifies the feelings of gratitude and makes the exercise more profound. I try to do this daily, although I do forget sometimes. When I forget several days in a row, I can feel the difference in my general mood.

4. Make a gratitude list—with a twist.

The last thing that has helped me is a piece of advice from Dr. Daniel Amen, one of the leading brain health experts. In an interview on The School of Greatness Podcast, he talked about the importance of setting a positive intention from the very start of the day to cultivate what he calls “a positivity bias.”An affirmation he uses himself and recommends using is: “Today is going to be a great day.”

5. Choose your state of being as you open your eyes.

I think of this as my "emotional hygeine routine," a series of simple habits that have helped me wake up smiling in the morning again.

personaldevelopment

Personal Development

health

Health

motivationandinspiration

Motivation & Inspiration

habits

Habits

How to Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person - Tiny Buddha

All the stress, all the frustrations and disappointments, all the busyness and rushing … we create these with attachments in our heads. By letting go, we can relax and live more simply.

1. We create our own struggles

For example, if you are attached to sentimental items, you won’t be able to let go of clutter. If you are attached to living a certain way, you will not be able to let go of a lot of stuff. If you are attached to doing a lot of activities and messaging everyone, your life will be complex.

2. Become mindful of attachments that lead to clutter and complexity. 

We don’t need any of these habits, but they build up over the years because they comfort us. We can live more simply by letting go of these mental habits. What would life be like without constant switching, distraction and busyness?

3. Distraction, busyness and constant switching are mental habits

Imagine that everything you do — a work task, answering an email or message, washing a dish, reading an article — goes into full-screen mode, so that you don’t do or look at anything else. You just inhabit that task fully, and are fully present as you do it. What would your life be like? In my experience, it’s much less stressful when you work and live this way. Things get your full attention, and you do them much better. And you can even savor them.

4. Live in Full-Screen Mode

Add padding to everything. Do half of what you imagine you can do. We tend to cram as much as possible into our days. And this becomes stressful, because we always underestimate how long things will take, and we forget about maintenance tasks like putting on clothes and brushing teeth and preparing meals. . What would it be like if we took a few minutes’ pause between tasks, to savor the accomplishment of the last task, to savor the space between things, to savor being alive?

5. Create space between things

For me, those include writing, reading/learning, walking and doing other active things, eating simple food, meditating, spending quality time with people I care about. Most of that doesn’t cost anything or require any possessions (especially if you use the library for books!). I’m not saying I have zero possessions, nor that I only do these few things. But to the extent that I remember the simple things I love doing, my life suddenly becomes simpler.

6. Find joy in a few simple things

We are rarely very clear on what we want. When we see someone post a photo of something cool, we might all of a sudden get fixed on doing that too, and suddenly the course of our lives veer off in a new direction. What If we knew what we wanted to create, how we wanted to live … we could say yes to these things, and no to everything else. Saying no to more things would simplify our lives.

7. Get clear about what you want, and say no to more things

Just sit there and do nothing. What happens is you will start to notice your brain’s habit of wanting to get something done — it will almost itch to do something. This exposes our mental habits, which is a good thing. However, keep doing nothing. Just sit for awhile, resisting the urge to do something. After some practice, you can get good at doing nothing. And this leads to the mental habit of contentment, gratitude without complaining.

8. Practice doing nothing

problemsolving

Problem Solving

timemanagement

Time Management

8 Key Lessons for Living a Simple Life - zen habits

Try making a list of tasks you want to tackle the next day — especially if you find that worrying often keeps you awake. Writing a to-do list can not only help you be more productive the next day but can help establish peace of mind for you to sleep better. The next day all you got to do is, make some essential changes to the list and get to work!

Make your To-Do list for tomorrow 

Reflect on your day — This will take no more than 5 minutes a day but can have a tremendous effect on your personal development. Consider what worked and didn’t work today. This helps you appreciate your accomplishments, and shape a better tomorrow. Start by acknowledging one or two things you wish had gone better, and end your reflection by thinking of a few wins you had. Even if you had a bad day, make an effort to end by thinking about something good that happened. Write lingering thoughts or reflections in your journal. This keeps you from going to bed with a head full of worries.

Reflect on your day

Do some reading — A better alternative to looking at your phone is to read a book. If you find it hard to get yourself to sleep, add this to your night routine. Not only will you bring the essential practice of reading daily, but you’ll also learn new stuff, get inspired, and/or come up with new ideas. It will help you calm your mind and get ready to sleep.

Do some reading

Write down at least 3 things you’re thankful for each day. Making expressing gratitude a part of your routine can help you lead a healthy and happy life. The more you make an effort to notice the things that you feel thankful for, the more you prime yourself to just naturally feel grateful instead of having to work at it.

Practice gratitude journaling 

Take care of your hygiene — Don’t forget to brush your teeth and wash your face before bed. This practice is extremely important, it helps you regulate your hygiene, and does not allow acne or bacteria to form. This is basic. Start from the simple practices and then curate a skin routine for yourself.

Take care of your hygiene 

Regular meditation practice can help you relax physically and mentally. Mindfulness meditation, in particular, may help improve your ability to release the day’s stress and tension in preparation for a good night’s sleep. Meditation can also help reduce behaviors that keep you up, like cycling through anxious thoughts.

Meditate 

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Following are some of the best evening habits to clear your thoughts and set your mind for the upcoming day before going to bed.

Last Tuesday, I wrote about habits you should include in your morning routine, so I figured, today we’ll discuss about habits you should have in your night routine! You’ve probably heard a lot about…

6 Habits To Include In Your Night Routine.

One thing at a time: When you walk, just walk, and appreciate each step. When you do something online, do one thing at a time, as fully as you can. This is such a simple approach but we forget it so often.

One thing at a time: 

In between meetings and tasks, take a breath. Let yourself have some space, some downtime. Even if it’s just a few minutes, savor this delicious space.

Put space between things

Clean as you go: Put away your clothes when you take them off. Wash your dishes after you eat or cook. Wipe the counter. Tidy up after yourself. This can apply to everything — reply to that email, clean up your downloads folder, don’t have a million tabs open all the time. Simple thing, but really underappreciated by most people. Not letting things pile up is such a wonderful way to live life on easy mode.

Clean as you go: 

Do less: You don’t need to do less in order to live life on easy mode. But it can be really nice! Reduce how much you’re trying to get done during the day. This can take some time to transition towards, including renegotiating commitments with people or training people to do things for themselves..

Do less: 

I don’t mean all the time. But every 30-45 minutes, get up and move. Stretch, do a few yoga poses, walk outside for a few minutes, do some bodyweight exercises. Once a day, do more than that: go for a longer walk, go on a bike ride, do a workout, play a sport, do a yoga routine or bodyweight exercises. Rest some days if you’re sore or tired, of course. This kind of movement throughout the day makes your body feel vibrantly healthy and at ease in the long run.

Move often:

A lot of time, we can get stopped by overwhelm. It’s natural to feel overwhelmed when we’re face with a lot of tasks/decisions. Life on easy mode means just picking one thing off the pile and focusing on that. Then the next thing off the pile. Take a breath, and focus on one thing.

When you’re overwhelmed, take small steps:

We overcomplicate things. What’s the simplest way you can approach the things you have in front of you? How can you make decisions with ease, instead of overthinking it? Be straightforward in your communication — say what you want. Don’t add extra meaning to things, extra layers of suffering. Live simply in every interaction and task.

Do things as simply as possible:

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You don’t have to do anything different to live life on this easy mode. That said, here are some things I’ve found to make life so much easier — there might be a lot here, but think of these as ideas you might try one at a time:

mentalhealth

Mental Health

How to Put Life on Easy Mode - zen habits

Most people want “solutions ”because they’re unwilling to dig down to the root of the problem. The real problem. So-called solutions are but an opiate.Most how-to lists, step-by-step instructions, and habit-change remedies are drugs that mask the symptoms, yet they compound the problem in the long run.

Solutions?

What if, instead of numbing the pain, we sidestepped the solutions and scrutinized the problem itself?

What if?

If your desk chair is aflame, reading the Fire Safety Manual won’t save you. The problem isn’t a lack of instructions—the problem is your posterior is on fire.If you own too much stuff, watching a “67 decluttering steps” video won’t help. The problem isn’t a shortage of decluttering tips—the problem is the attachment to stuff.

For Example:

If you want to find tranquility, pondering the “7 habits of effective people” won’t bring you peace. The problem isn’t your “bad” habits—the problem is thinking “good” habits will trigger joy.

The Real Problem?

Solutions are seductive, but they rarely solve anything because chasing a “fix” removes our attention from the problem. It is only when we understand the fundamental nature of the problem that it is eradicated.

Solutions Don't Solve Problems

If you understand the why, the how takes care of itself.

Why and How?

The Solution Is the Problem - The Minimalists

Journaling is the most simplistic form of writing. You can call it a method to convert your thoughts into writing.Actually, you will be writing down your thoughts, problems, goals, or plans in a paper/digital notebook.

What is Journaling?

6 Methods of Journaling:There are many methods of journaling depending upon their purpose. In this article, I am going to list 6 of those methods which I currently use, or have used previously.If you already got a notebook or a note-taking app that you use for your regular journaling, you can apply the following methods in that. You don’t need a separate notebook for this purpose.Following are the six journaling methods:

6 Methods of Journaling:

Every day, we read an article or watch a video from which we learn something. And we want to remember it so we can apply it in our life. But nine out of ten, we forget about it in just a few days.Writing down what you learned that day saves your learning in the long-term memory of your journal, and ultimately in your mind.I adopted this method a month ago, and since then, I have been continuously writing my learnings, two or three times per week.Simply, give a heading ‘What I learned Today’ and underneath that, write the thing you learned that day.

1. What-I-learned-Today Journal:

Morning Pages are three paragraphs of writing ideally done first thing in the morning.This means, start your day by writing three paragraphs of stream-of-consciousness writing, without worrying about any grammar rules.This method of journaling was given by Julia Cameron in his book The Artist’s Way.Now, every entry of my journal starts with Morning Pages. I write what’s on my mind that morning. Now, I don’t stare at a blank page anymore.Writing a full article is hard. But writing just three paraphs is not hard, especially when it isn’t about something specific.

2. Morning Pages

As the name suggests, a dream journal is used to record your dreams.Every time you wake up from a dream, write down what you saw. Be sure to write as early as possible because we tend to forget most of the details of our dream within a few hours from waking up.I know it feels weird writing your dreams, especially the creepy ones that you don’t want to remember. But I have observed that by writing down my dreams, I can see a pattern in my thinking. Because dreams are said to be the result of what’s going on in your subconscious mind.

3. Dream Journal

If you are worried about a certain thing, a mind dump journal is best for putting your chaotic mind in order.Not just for worries, you can also use this method for dumping your overwhelming thoughts and your craziest ideas.A mind dump journal helps you clear your mind by letting out your thoughts and ideas. It’s like decluttering your mind.Just get a pen and a paper, or open your note-taking app and start writing your ideas, thoughts, or any worries right now. Set a timer of 10 to 20 minutes and start writing.

4. Mind Dump Journal

A bullet journal is very famous these days. It planning tool which combines your calendar with your to-do list and your long and short-term goals.<ol><li>A future log to write your future goals and plans</li><li>A monthly log to track your monthly goals</li><li>A daily log for keeping track of your daily tasks. It’s basically your to-do list.</li></ol>A bullet journal has many benefits. On one hand, it helps you visualize your daily and monthly goals. On the other hand, it gives you a sense of accomplishment when you complete your tasks.

5. Bullet Journal

Whenever you feel discontent with life, writing down the three things you are grateful for can help you realize “you are blessed with so many things that you take for granted”.\When writing a gratitude journal, don’t just list the names of things. Instead write down the reasons why you are grateful, for that specific thing.Like just writing ‘I am grateful for my laptop’ is not going to make you grateful for your laptop. It’s better to write ‘I am grateful for my laptop which has helped me write articles, which other people read and learn from them’.

6. Gratitude Journal

There are many methods of journaling depending upon their purpose. In this article, I am going to list 6 of those methods which I currently use, or have used previously.

mindfulness

Mindfulness

writing

Reading & Writing

Not Sure What to Write in Your Journal? Start Here

The idea behind a designated worry break is not to succumb to all the stress, but to concentrate your worrying time into a productive “session” of sorts. Stressful thoughts find a way to intrude and disrupt your daily life. By scheduling a separate chunk of time to address them all, you’ll be able to focus on other things throughout your day.

Why?

Choose your time to stress. Mark it in your calendar, set a reminder, and don’t bail on yourself. To start out, carve out 15 or so minutes once a week.When your scheduled worry break rolls around, it’s time to stress. But the key is to stress constructively.Try to get your worries down in words. Writing them down in list form is daunting, but an excellent practice in perspective. It helps to take abstract, overwhelming emotions surrounding each stress item, and then transforms them into what is bothering you on a more concrete (and manageable) level.

Choose Time

Next, dedicate time to each item on your list. Circle the ones that are ostensibly in your control. For instance, “my purpose in life” is a tad too abstract to tackle in this 15 minute session. However, something like “making time for my family” is a starting place for creating actionable solutions. For each stress item, try to brainstorm several potential solutions, e.g. “ask ____ for help” or “schedule a proper date night.”Not every source of stress has an actionable solution; in fact, a lack of obvious solutions is probably the source of a lot of your stress.

Dedicate Time and Write

As you get used to attending to your stressful thoughts, here are some guiding questions to ask yourself:<ul><li>Is this worry within my control?</li><li>What aspects of this concern are in and/or out of my control?</li><li>What mental hang-ups are making this stress worse?</li><li>How would I approach this if I had unlimited time and resources?</li><li>What is getting in the way of me overcoming this hurdle?</li><li>How do I really feel about this stress?</li><li>What is the ideal outcome in this situation?</li><li>What is a first step I can take?</li></ul>

Questions to guide your worry break


marketingandsales

Marketing & Sales

moneyandinvestments

Money & Investments

communication

Communication

Why You Should Schedule Your Stress

Make your eating time a ‘no screentime’. Similarly, make your dining table a ‘no-screen zone’. Instead of looking at your phone, feel the sensation of your food i.e. the taste and smell of your food.Put the phones away and enjoy conversing with your family members.

1. Using Your Phone While Eating

Challenge yourself to go on a walk every day. Do this without music. Observe, feel, smell, and simply be in Nature for this time.Go to a park, lie in the sun and take a nap. Watch a sunrise or sunset. Sit outside and watch the clouds go by.

2. Not Spending Time in Nature

Time to kill your television. Television makes you dumb, and books make you smart.Move your television out of your bedroom. Cancel your Netflix subscription.

3. Watching Too Much Television

Make a sleeping schedule and stick to it. Hang that schedule in your bedroom. If you use your mobile late at night, switch it off when it’s time to sleep.

4. Oversleeping and Undersleeping

Nobody is asking you to wake up at 4 am. But wake up early enough to hear the birds chirping and the sun rising.Pray. Meditate. Plan your day. Take a walk. Fill your lungs with the fresh air of the morning.

5. Not Waking Up Early

Get your heart rate up. Lift weights. Exercise at least 4 times a week, even if it’s just ten minutes. Start small and then gradually increase the intensity.If you can’t afford a gym membership, do home workouts. You can find many tutorials on this topic on YouTube.

6. Not Exercising

Make a budget and stick to it. Cancel any unused gym memberships. Also, cancel online subscriptions to the services you longer use.Pay yourself first. Save 10% of what you earn. Start a side hustle on the weekend.

7. Overspending

Learning doesn't end when you graduate. It is a lifelong process.Read books. Watch videos. Enroll in online courses. Pick up a new hobby.

8. Not Learning Something New

Set screentime limits on your computer and mobile. Install apps that track the amount of time you spend on your devices. At the end of the day look at your total time. See where you could trim back and fill in the time with other activities.I installed a screentime app on my phone and it helped me reduce my screentime from 7–8 hours to 3–4 hours.Reserve 2 hours of ‘no-screen time’ every day. In those 2 hours, go to a peaceful place — in your home, or somewhere outside, and sit silently.

9. Spending Too Much Time In Front Of A screen

Start your day making your bed. By making your bed, you will be completing the first task of the day.For more on this topic read this book by Admiral William H. McRaven: <a href="https://www.amazon.com/Make-Your-Bed-Little-Things/dp/1455570249">Make Your Bed: Little Things That Can Change Your Life…And Maybe the World</a>

10. Not Making Your Bed

For reading about the remaining 10 habits, check out the full article at ;<a href="https://medium.com/@maaz.zulf/habits-to-quit-in-2022-a246502418a0">https://medium.com/@maaz.zulf/habits-to-quit-in-2022-a246502418a0</a>

11. ???

Quit these 20 habits for a better life in 2022

Make your eating time a ‘no screentime’. Similarly, make your dining table a ‘no-screen zone’. Instead of looking at your phone, feel the sensation of your food i.e. the taste and smell of your food…

Habits To Quit In 2022

Making a to-do list is an old yet effective way to manage time and be more productive. Pretty much everybody makes to-do lists nowadays. However, just making to-do lists isn’t going to help you, unless you avoid these pitfalls:Assigning too many tasks: It’s better to write the three most important items you want to accomplish that day.Make a to-do list in the morning: Don’t waste your morning energy on thinking ‘what I should do today?’. Instead, writing down your to-dos in the evening is much better.

1. Making Ineffective To-Do Lists:

2. Not Prioritizing:When you have a pile of tasks on your hands, and you don’t prioritize them, you will surely accomplish some of your tasks by the evening .However, by the end of the day, you will realize that although you did accomplish some simple tasks like replying to a client's email. But in the thick of these trivial tasks, you missed some urgent and important ones e.g. a deadline.That’s why it is necessary to prioritize your tasks in the order of their importance. So your most important tasks don’t get buried under the unimportant ones. Moreover, eliminate some unnecessary tasks altog<warningtag>ether</warningtag>

2. Not Prioritizing:

In this day and age of digital technologies, multitasking has become a default habit. But focusing on a single task is a much better approach than switching between the tasks. Because, if you multitask, what you will get by the end of the day, is a few partially completed tasks.When you constantly shift from one task to another, you are more prone to making mistakes. Moreover, multitasking slows you down because you are focusing on many tasks at a time.It is better to be a single-tasker than to be a multi-tasker.

3. Multitasking:

Social media is good for networking, and email is good for business. But we all know that constant checking of social media and emails throughout the day becomes a great distraction.When you are working on a difficult task, scrolling Twitter seems to be the perfect 5-minute break. But this 5-minute break soon turns into a 30-minute of doom-scroll. After which, you not only have wasted 30 minutes but also the motivation and energy to complete your task.The best approach is to schedule 20-minute time blocks for using social media and email, maybe twice or thrice a day.

4 . Checking Social Media & Email Through Out The Day:

If you found this article helpful  kindly follow my Medium.com profile for such tips and tricks.You can follow me at:<a href="https://medium.com/@maaz.zulf">https://medium.com/@maaz.zulf</a>

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We read and watch a lot about productivity and time management these days. We also have a lot of productivity tools and apps at our disposal. However, it is important to get familiar with the basic mistakes that we might be committing while considering ourselves to be productive.

We read and watch a lot about productivity and time management these days. We also have a lot of productivity tools and apps at our disposal. However, it is important to get familiar with the basic…

productivity

Productivity

4 Common Mistakes That Ruin Your Productivity

New plan: Think about what makes you specialLots of us have a friend who posts perfect craft projects (“Nailed it!”) or know a fellow parent who never misses a kid’s game, but dwelling on where you fall short isn’t helpful. “By learning to focus on ourselves instead of others, we can decrease our stress and anxiety, increase our happiness and self-esteem, and live a more purposeful and authentic life,” says Renee Exelbert, Ph.D., a licensed psychologist and an adjunct professor at New York University.

1. Comparing yourself with people around you

Shouldering responsibility for everythingNew plan: Delegate—even if it doesn’t seem worth itWhether you’re handling a big project at work or planning a family reunion, it’s easy to fall into the trap of doing most of the work to be sure the end result is perfect. “We go through life as if we’re responsible for every outcome we experience,” says Amy Johnson, Ph.D., author of The Little Book of Big Change. “We fail to recognize just how much happens effortlessly.” Letting other people pick up the slack will lower your stress, and you may be pleasantly surprised with the outcome.

2. Shouldering responsibility for everything

New plan: Notice who comes throughIt’s hard to forget friends who didn’t visit when you were laid up or failed to attend an event you hosted. “This ‘injustice collecting’ causes us to see the glass as half empty versus half full,” Exelbert says. “Embrace gratitude for those who do show up. It increases our happiness, improves social relationships and self-esteem, and increases our longevity.” Try starting a gratitude journal: Every day, write a few sentences about something you’re thankful for.

3. Tracking who disappoints you

New plan: Take intentional breaksLeave your phone out of the picture when you’re with friends and family, even if you’re just digging into takeout food on the couch. “We simply can’t focus after so much online time; this practice shortens our attention span,” says Lori Whatley, Ph.D., a clinical psychologist and the author of Connected & Engaged. Plus, she adds, “too much social media use has been connected to depression and anxiety.” One thing that will help: practicing mindfulness. If you’re new to the idea, try a meditation guide or an app like Headspace. Stay in the present moment

4. Constantly checking your phone

Shopping for happinessNew plan: Revel in nonmaterial joys and experiences“So much of our energy is spent chasing [physical] things we think will make us happy,” says Johnson. “The next vacation, losing a few pounds—they never lead to lasting happiness.” She says humans evolved to “recalibrate” quickly after events, so the happiness boost triggered by things outside of ourselves fades fast. Teaching a niece how to read, having adventures with friends—intangibles like these give us real warm fuzzies.

5. Shopping for happiness

OverthinkingNew plan: Focus on what you can controlThousands of years ago, the practice of turning stuff over in our minds kept us from repeating dangerous mistakes, says psychiatrist Mimi Winsberg, M.D. These days, overthinking can lead us to agonize over mundane things like the wording of an email or events beyond our control. To prevent spiraling, decide whether you’re obsessing about something you can actually change. If so, allot a certain amount of time to taking action, then distract yourself with an activity like a movie or exercise.

6. Overthinking

New plan: Loosen your grip and let it goEven if you know that your coworker purposely leaves you off happy hour invites or that a neighbor spoke ill of you, revisiting these complaints hurts only you. “Holding on to anger and repressing angry feelings may increase blood pressure and the risk of coronary heart disease,” Exelbert says. “Forgiveness can lead to healthier relationships and improved mental health.” Consider where the other person was coming from (maybe your coworker feels insecure about their work performance or your neighbor has been stressed by caregiving duties).

How to Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person - Tiny Buddha

8 Key Lessons for Living a Simple Life - zen habits

6 Habits To Include In Your Night Routine.

How to Put Life on Easy Mode - zen habits

The Solution Is the Problem - The Minimalists

Maaz Zulfiqar