How many new year’s resolutions did you break every February after promising yourself to stick to an exercise plan? Well, many reasons can account for breaking your promises to yourself and you’re going to find out 6 ways to find the fitness motivation you need to get you back on track.

When you hear the word exercise, your mind is most likely going to label it as a painful experience. More so, if you engage in it irregularly.You see, as humans we are hard wired to seek comfort and avoid pain at all costs.As you put your body through the stress of exercise, therefore, you’ll be quick to label it as a painful experience, more so if you don’t make it a habit or set any underlying purpose behind your exercise regime.Luckily, however, your mind can choose what you derive pleasure from and it all boils down to tying your goal to a purpose and positive emotion.

1. Link Exercise to Pleasure

Most of the time, people start exercising without ultimately knowing the emotional reason behind wanting to exercise.‘I want to lose weight’. Sure, but why do you want to lose weight?Maybe because you want to feel great or feel strong and healthy in your own body.Well feel those feelings.All you have to do is set yourself and maintain a strong underlying positive purpose behind your exercise routine and your mind will start to register the positive feelings of your vision every time you workout.

Just like any habit, the more you feel the positive feelings of the goal you want to achieve, the more results you will see. Every time you exercise, your mind will mask out the pain as it brings your fitness goal to the forefront, making exercise a more pleasurable experience.So clearly set, define and feel your ultimate fitness purpose and your mind itself will motivate you as you program it to reach your goal.

You may have the idea that exercise is all about running on a treadmill for 30 minutes to an hour, three times a week, until you’re covered and dripping in sweat. Let’s face it, the treadmill isn’t exactly the most ecstatic of exercises. Beneficial? Absolutely, but I don’t blame you for lacking the constant motivation if it feels as though you’re running on a hamster wheel. Well, that’s some people’s cup of tea, and if it is great! BUT if it’s not yours then there are many other options out there for you to choose from.

2. Find What You Like

It’s important that you like what you’re doing if you want to find the fitness motivation to really get going. Your problem may be that you’re simply not aware of the different ways your body can exercise. Exercise should be fun to begin with. If it isn’t, then you are limiting yourself to the wrong activity. There are literally hundreds of different sports and exercises to choose from. Try exploring different fitness avenues until you find a few activities you best love doing.

It’s easy to miss or skip a workout when the only person you report to is yourself.Chances are you’re not so likely to get up at 6am on a cold rainy day to train if you’re nicely snuggled in bed and prone to laziness.Why? because we’re conditioned to avoid pain if nothing challenges us.That’s where an <a href="https://www.lifehack.org/886749/find-accountability-partner">accountability partner </a>or personal trainer can come in handy to you. You see, in general, there’s something about disappointing or displeasing others that irks most people.

3. Seek an Accountability Partner

When you are committed to showing up and have someone waiting for you, you won’t want the embarrassment of having to say sorry for having slept in. How’s that for fitness motivation?

Fitness can be tough to maintain over a longer stretch of time, though many people successfully manage to do so. Whether you’re a beginner who’s intimidated to get started or a regular who’s struggling to keep consistent, looking up to a role model can be your key to fitness motivation. In life, If there’s a goal you really want to achieve, then chances are, it means somebody has successfully accomplished that goal before you. Not exclusively, but most of the time.

4. Find a Role Model

Modelling someone in the fitness space, therefore, ticking all the goal boxes you wish to achieve can drive you to keep showing up day in/day out.By adopting their successful daily habits and routines and applying them directly into your daily schedule, you may find the success formula to keep you motivated and see the results you want to see.Often it’s not the lack of intention that hampers your fitness motivation, but the incorrect strategy and inefficient results.

Modelling someone in the fitness space, therefore, ticking all the goal boxes you wish to achieve can drive you to keep showing up day in/day out.By adopting their successful daily habits and routines and applying them directly into your daily schedule, you may find the success formula to keep you motivated and see the results you want to see.Often it’s not the lack of intention that hampers your fitness motivation, but the incorrect strategy and inefficient results.Modelling the right person and strategy and seeing consistent results on a regular basis, will almost certainly boost your morale and keep you committed to working out.

Yes, you’re always hearing about which foods are good and bad for you and why you should try out tens of different diets to feel great.While you don’t need to necessarily enroll on a strict restrictive diet, you do however need to watch the foods you eat everyday.If you have a regular habit of snacking on Doritos and ordering junk food for dinner, then you’re most likely not going to regularly feel great in your own skin.

5. Brush up Your Diet

When you don’t feel great in your own body, your self-esteem and energy levels usually take a dip to suboptimal levels. The result will be lower to a complete loss of fitness motivation. Adding plenty of clean healthy foods to <a href="https://www.lifehack.org/895437/healthy-meal-plan-for-the-week">your diet </a>, therefore, will help signal to the mitochondria in each one of your cells to produce more energy. The result will be a healthier, more vibrant you. As you feel greater and lighter in your body and mind, you will find fitness motivation much easier to come by.

Have you ever noticed that we are creatures of habit?You may like setting a routine for yourself because you feel comfortable with what is known and familiar to you. That’s because deep down there’s something about uncertainty that scares you.It’s normal, most humans are uncomfortable with uncertainty.In fact, most of your daily routines tend to follow a repetitive cycle and your exercise routine most likely is no exception to that.

6. Mix it Up

As you get used to one activity, your mind is quick to memorize it and switch on your autopilot function every time you workout. As a result you’re unlikely to experience any new emotional thrill or motivation. …..And since emotions run life, we need to experience change and uncertainty to experience new positive emotions. If you find yourself bored, therefore, or unmotivated, it’s most likely due to the lack of change in your exercise schedule. So try to mix up your weekly exercise habits. Once you’ve found those activities you love doing, start incorporating a few of those into your week.

For example, if you’re used to simply jogging everyday for 30 minutes, try to cut it down to 3 times a week and on the other days fit in activities such as weight training, swimming and/or yoga, to name a few. The choices are endless! If after a few months that too gets stale, mix the routine up again. Either change the order and frequency of your exercise schedule or change the schedule and exercises altogether. Choose whatever triggers your mind to experience change and something new in your routine.

Are you struggling to find the motivation to stick to a workout routine? Well, you’re not alone, whether you’re drained from a job, exhausted with a newborn, intimidated to start or outright lazy, the truth is motivation is easily lost when life gets tough or you don’t work at it on a regular basis.

Struggling to find fitness motivation? Here're 7 simple strategies you can apply to find motivation to work out, eat healthy and stay fit.

personaldevelopment

Personal Development

health

Health

habits

Habits

mentalhealth

Mental Health

6 Ways to Find Fitness Motivation

Following are the ways to approach towards the problems to get them solved

Part 1: Setting a path to correct the problem

It is common to overreact when you face a problem, but this can cause you to make bad decisions. Before you begin tackling your problems, get in control of your emotions, which may help you stay calm and more effectively deal with whatever you’re facing.• Take a few deep breaths and repeat to yourself “let” when you inhale and “go” when you exhale. This can help control your heart rate and allow you to relax• Repeat to yourself “I can get through this. It’s challenging, but I can find a solution.”

#1. Stay as calm as possible. 

Consciously acknowledge the problem and then accept responsibility for your part in it. This can allow you to begin actively and constructively dealing with any problem.• Write down or list the problems and their causes. This can help you more readily visualize, accept, and even deal with a problem.• For example, if you missed a mortgage payment, accept that you bear some, if not all, responsibility for this. Likewise, if you have bad grades, acknowledge the role that you played in getting those bad grades.

#2. Accept responsibility for the problem. 

If you find yourself dealing with a problem and you are not sure what or who caused it, take a moment to think before you react. It’s easy to blame someone else for problems, especially when you feel challenged or overwhelmed, but blaming others is counterproductive and may even cause further issues. Take a moment to determine if the problem was caused by external factors (other people or things beyond your control), internal factors (something you did or failed to do), or a mixture of the two.

#3. Evaluate situation before you respond. 

∆ External factors. If someone hits your car while it is parked in a parking lot, then this would be an example of a problem caused by external factors. You did not cause the accident and there was nothing you could have done to prevent it.∆ Internal factors. If you arrive late to work because you hit the snooze button on your alarm too many times, then this would be an example of an internal factor. In this situation, it would be important to acknowledge your role in arriving late to work so that you can avoid making the same mistake in the future.

∆ Mixture. If your group gets a poor grade on a group presentation, then chances are that there are things that all of you could have done better, not just one person. Try to identify your role in the situation and take responsibility for it.

Many problems require an immediate or fast solution. By staying calm and giving yourself as much time as you have, you can find a quick solution to your problem.• Remember to take a deep breath before you start reacting.• Evaluate or assess the situation and any information about it as quickly as you can.• For example, if your toilet overflows, you can check the tank or the bowl to see what the issue is. Likewise, if someone is yelling at you and it appears they might get aggressive, you can quickly figure out that it’s best to remove yourself from the situation.

#4. Find a quick solution. 

Give yourself as much time as you think you have to break down the problem and react with a solution. • For example, if you realize your insurance has expired and you didn’t get a renewal notice, call your insurance company and ask about the options to get coverage as soon as possible. • Think about different solutions to the problem and then decide which is the most appropriate. • For example, if your toilet overflowed, you can either call a plumber immediately or try and stop the water from running.

However, you might also want to try and stop the water by closing the valve on the tank and then calling your plumber or plunging the toilet. • Consider other perspectives if the problem involves another person or other people.

When you sit down and acknowledge your problems, especially without blaming others, you may recognize some patterns in your behavior that lead to challenges. Identifying any patterns that lead to problems may help you more effectively deal with them.• List anything that causes you problems. For example, “paying bills on time” or “excelling at work/ school.”• Figure out what you have the power to change, which can help you start dealing with the problem.

#5. Identify problematic patterns. 

Part of dealing with any problem is setting a goal to overcome it. Set goals to deal with your problems that you can attain. Use the SMART method to set goals towards solving your problems. SMART means: specific, measurable, attainable, realistic, timely. • For example, maybe you want to handle your delinquent mortgage. Your goal might be “I want to settle my mortgage issue with the bank within the next two months. I’ll contact my lender and speak about the issues surrounding my delinquency and ask about what options are available to mean to get my account back in good standing.”

#6. Set goals to solve problems. 

• Write down your problem and projected goal of solving it on paper. Visual cues can reinforce your willingness to deal with your problems. For example, you could write the following: “I spent my money unwisely and couldn’t pay the mortgage. I need to track my spending habits and get my account back in good standing.”

Keeping the expectations for outcomes to problems within reason can help you more effectively deal with them. Tying yourself to an unrealistic solution may set you up for additional problems and stress. •Check if your expectations are realistic by looking at the goals you’ve set to solve the problem.

#7. Keep your expectations realistic. 

• For example, depending on how much your mortgage costs and how far behind you are in payments, you may not be able to pay the entire amount back in two or three months. Remember that you have to eat and pay other bills. Consider speaking to your lender, partner, or financial planner about strategies to effectively solve the problem.• Maintaining realistic solutions minimizes stress that might make it difficult to deal with the problem effectively.

Being negative and dwelling on your problems isn’t constructive. Have faith in yourself and your ability to deal with your problems in a constructive way, which can help you more effectively deal with them. Use your past victories to help inspire and bolster your strength in times of trouble.• Give yourself a chance to focus on what is positive in your life. This may put your problems in perspective and show you that you can deal with any challenge life throws at you

#8. Have faith in yourself. 

• Say a positive affirmation to yourself. For example, “I know I have a problem with my grades overall, but I am really good at chemistry class. I can apply my skills from that class to my other ones.”• Surround yourself with individuals who also have faith in your abilities and bolster your willingness to solve problems quickly and effectively.

Every person has problems: even the wealthiest individual on the globe has challenges in life. There are times when problems feel overwhelming and like you might not be able to get past them. But by taking responsibility for your problems and setting a path to correct them in a constructive way, you can deal with any problems that come your way.

Every person has problems: even the wealthiest individual on the globe has challenges in life. There are times when problems feel overwhelming and like you might not be able to get past them. But by taking responsibility for your problems...

How to Deal With Problems

“If you can't explain it simply, you don't understand it well enough.”

leadershipandmanagement

Leadership & Management

Jay Shetty | Global Best Selling Author | Award Winning Podcast Host of ON Purpose | Purpose Driven Entrepeneur

Jay Shetty

This is so important 🙏 #shorts

The ability to manage your time effectively is important. Good time management leads to improved efficiency and productivity, less stress, and more success in life. Here are some benefits of managing time effectively:

Benefits of Time Management

Making and following a task schedule reduces anxiety. As you check off items on your “to-do” list, you can see that you are making tangible progress. This helps you avoid feeling stressed out with worry about whether you’re getting things done.

1. Stress relief

Good time management gives you extra time to spend in your daily life. People who can time-manage effectively enjoy having more time to spend on hobbies or other personal pursuits.

2. More time

Managing time well leads to more opportunities and less time wasted on trivial activities. Good time management skills are key qualities that employers look for. The ability to prioritize and schedule work is extremely desirable for any organisation.

3. More opportunities

Individuals who practice good time management are able to better achieve goals and objectives, and do so in a shorter length of time.

4. Ability to realize goals

After considering the benefits of time management, let’s look at some ways to manage time effectively:

List of Tips for Effective Time Management

Set goals that are achievable and measurable. Use the SMART method when setting goals. In essence, make sure the goals you set are S pecific, M easurable, A ttainable, R elevant, and T imely.

1. Set goals correctly

Prioritize tasks based on importance and urgency. For example, look at your daily tasks and determine which are: <ul><li>Important and urgent: Do these tasks right away. </li><li>Important but not urgent: Decide when to do these tasks. </li><li>Urgent but not important: Delegate these tasks if possible. </li><li>Not urgent and not important: Set these aside to do later. </li> </ul>

2. Prioritize wisely

Setting time constraints for completing tasks helps you be more focused and efficient. Making the small extra effort to decide on how much time you need to allot for each task can also help you recognize potential problems before they arise. That way you can make plans for dealing with them.

3. Set a time limit to complete a task

When doing a lot of tasks without a break, it is harder to stay focused and motivated. Allow some downtime between tasks to clear your head and refresh yourself. Consider grabbing a brief nap, going for a short walk, or meditating.

4. Take a break between tasks

Utilize your calendar for more long-term time management. Write down the deadlines for projects, or for tasks that are part of completing the overall project. Think about which days might be best to dedicate to specific tasks. For example, you might need to plan a meeting to discuss cash flow on a day when you know the company CFO is available.

5. Organize yourself

It is important to remove excess activities or tasks. Determine what is significant and what deserves your time. Removing non-essential tasks/activities frees up more of your time to be spent on genuinely important things.

6. Remove non-essential tasks/activities

Make sure you start every day with a clear idea of what you need to do – what needs to get done THAT DAY. Consider making it a habit to, at the end of each workday, go ahead and write out your “to-do” list for the next workday. That way you can hit the ground running the next morning.

7. Plan ahead

Time management is the process of planning and controlling how much time to spend on specific activities. Good time management enables an individual to complete more in a shorter period of time, lowers stress, and leads to career success  .

Time management is the process of planning and controlling how much time to spend on specific activities. Good time management enables an individual to complete more in a shorter period of time, lowers stress, and leads to career success. This guide provides a list of the top tips for managing time well

productivity

Productivity

timemanagement

Time Management

One’s inner monologue, also known as subvocalization, is an extremely common trait among readers. It is the process of speaking the words in your head as you read, and it is the biggest obstacle that gets in the way of you being able to increase your reading speed.If you’re hearing voices in your head when you’re reading, don’t fret. As long as it is your own voice, reading along with you, you’re fine. In fact, this is how teachers teach kids to read – say the words silently in your head as you read.

1. Stop the Inner Monologue

If you are seeking to increase your reading speed, this is the first thing you must learn to overcome.Since most people are in the habit of saying the words aloud in their head as they read, they tend to read around the same pace as they talk. This means, your reading speed will only increase so much if you continue to keep up that inner monologue. If you want to continue to increase your reading speed, you need to eliminate it.

To do this, you need to understand one thing: It’s unnecessary. You do not need to say every word in your head in order to understand the material you are reading. It was when you are younger, but now you are able to input the meaning from just seeing the words. Your brain still processes the information.For example, when you see a “YIELD” sign, do you actually stop to speak the word in your head? Of course not. You just look at it and process it automatically. This is what you need to be doing when you read your print material, such as books or paperwork.

Word-chunking closely parallels with the idea of eliminating the inner monologue. This is the act of reading multiple words at once, and is the key to reading faster. All of these reading tips tie together, yet word-chunking is probably the most active tool to use when you work to increase your reading speed.For now, focus on trying to read three words with one glance. Continue on down the page like that, taking note of how much faster you complete the entire page of text. You are still able to process and comprehend what you read, but spend far less time doing it.

2. Word–Chunking

Now, take that concept one step further. Take a pencil and lightly draw two vertical, parallel lines down your page, separating the text into three sections. Start at the top left of the page as usual, and cover up everything below that line with your hand or a piece of paper.Focus on reading the text in each section as one thing. Chunk the words together, and read them at a glance as you would a road sign. Keep doing this down the page, moving the paper accordingly. You will notice that your speed was faster than before.

Before we move on to the peripheral vision part – that’s the real kicker – you’re going to want to make sure you break the habit of rereading the words on the page.If you watch the average person’s eyes as they read, you will notice they jump and flit about. They do not just flow evenly back and forth, as they should. This is because the average person – you do this, too – tends to backtrack over words they have already read. This is one thing that prevents you from being able to increase your reading speed.

3. Do  Not   Reread the Words on the Page

You most likely do this without even realizing that you are doing it, which makes it a bit of a tricky habit to break out of. The easiest way, even though you may feel a bit childish, is to use your finger or bookmark to guide you along.Keep your finger running back and forth across the page, without stopping or going back. Keep tracking the words as your finger continues to make its way down the text. When you get to the end, think about what you read. You did not go back over a single word, and yet you still recall what you have read.

Congratulations! You’ve made it to the key step that really ties everything together. While this may not be the final step, it’s certainly a critical one. Use the techniques from everything above to view and comprehend several words at one time. Instead of chunking in smaller groups of words, try reading one line at a time. This involves looking at the center of the line, and using your peripheral vision to read the rest of it. Scan the page in this manner and, when you reach the bottom, you will find that you still understood what you read, but you did it in record time.

4. Use Peripheral Vision

Speaking of ‘record time’, now is your chance to test yourself and work on how to increase your reading speed each time you read. Set a timer for one minute, reading normally as the time dwindles down. When the timer goes off, note how many pages you have read.The website, <a href="http://wordstopages.com/">WordstoPages </a>, will help you to figure out how many words you have read. Keep doing this, continuing to beat your previous count each time. Set a daily or weekly goal, and treat yourself when you reach it. Continue with this little game, and you’ll be able to increase your reading speed in no time!

5. Use a Timer

Holding yourself accountable will better ensure you stick with your reading and your timer tests. Give yourself a goal of a certain number of pages to read each day/week/etc., and stick to it. When you reach it, treat yourself. Incentive never hurt anyone!

6. Set a Goal

The old adage, “Practice makes perfect,” is actually pretty darn accurate. Any professional, artist, musician, etc. practices their work regularly.A reader should be doing the same thing. The more you read, the more you will be better at it. The better you are at reading, the more you will increase your reading speed.

7. Read MORE

Do you find your vision slipping and sliding through the page as you read? Not a problem. Simply place an index card below each line, and slip it down as you read. This will ensure you stay at reading one line at a time, rather than flitting your eyes about and taking nothing in.

8. Use a Marker

Think about it: You’re reading along, and then you run into a word you don’t know. Do you skip it? Do you try to figure it out by context? Do you stop to look it up? Whichever course of action you take, you are slowing your time significantly, if not stopping it all together to go and look up the retarding word. If you work on improving your vocabulary, you will know more words. The more words you add to your repertoire, the faster you read. The faster you read, the more you can read. It may be self-evident, but it’s important.

9. Work on Improving Your Vocabulary

Finally, when you’re in a real time-crunch and need to get something read by yesterday, take a deep breath and calm down. Open the book, and take some time reading over all the main points. Read the table of contents. Read the subtitles. Read the captions under the diagrams. Get an overall feel for the chapter/section/etc..

10. Skim the Main Points FIRST

Next, read the first paragraph of each main section. Read the last. Read the middle. Think this over in your head, and piece it together.Then, start reading everything else while employing the techniques we have just discussed. You’ll retain your information better, as well as your get your reading done faster.In summation, the next time you need to read something quickly, simply tell yourself to “Shut up and look at the page!”

Do you have a lot of paperwork to get through with a deadline that continues to stalk you around every corner? Do you have a lot of reading to do? Do you simply just want to read at a faster rate, whether it be for your own personal reasons, or for work?

So, how to read faster? Here are 10 proven ways to help increase your reading speed.

Do you have a lot of reading to get done, and only a short amount of time to do it? Here's how to read faster with these ten surefire ways to increase your reading speed!

education

Learning & Education

problemsolving

Problem Solving

communication

Communication

How to Read Faster: 10 Ways to Increase Your Reading Speed

Microsoft billionaire Bill Gates is an avid reader. Each night before bed, he spends an hour reading a book, ranging on topics from politics to current events. A 2009 study from the University of Essex revealed that reading for as little as six minutes a day can reduce stress levels by up to 68%.Another big benefit from cracking open a good book on a nightly basis is that it can improve the long term health of your brain. Every time you read, it’s like a mental workout for your mind.

1. They read

The blue light from your phone mimics the brightness of the sun, which tells your brain to stop producing melatonin, an essential hormone that regulates your circadian rhythm and tells your body when it’s time to wake and when it’s time to sleep. This could lead not only to poor sleep, but also to vision problems, cancer, and depression. So, if you want a good night’s rest, stash your phone in another room.

2. They unplug completely

Many successful people use the 10 minutes before bed to meditate. Dale Kurow, a New York-based executive coach, says it’s a great way to relax your body and quiet your mind. Meditation is found to help reduce stress, anxiety, depression, and pain.

3. They meditate

In 2006, Vera Wang stated to Fortune that her nightly routine includes, “a fair amount of designing — at least conceptually if not literally.” Sometimes, the quiet of the night can be the perfect remedy for a creative block.What’s even more surprising is that there’s a study that actually shows night time can be the perfect time for creativity, even if you’re tired from a long day. Soo if you’re a morning person (raises hand), then your most creative ideas will come right before bed.

4. They get creative

The American Express CEO likes to manage his time, and he does so by ending his nights in a very simple way. He plans out three things he wants to accomplish for the following day. That way, he can wake up in the morning, and get to work on his most important tasks, right away.

5. They plan the next day

The busy CEO of Buffer likes to unwind with a brisk walk right before bed. He uses his walks to turn off his thoughts about work, and slowly work his self into a “state of tiredness”. One study revealed that walking can increase creativity. When you’re walking, your mind isn’t working as vigorously, which “opens up the free flow of ideas.” So if you’ve got a tough problem you haven’t been able to solve, maybe a nice, night time stroll is all you need to find the perfect, creative solution.

6. They take walk

Woodward says it’s important to make some time to chat with your partner, talk to your kids, or play with your dog. Laura Vanderkam, author of “ I Know How She Does It” and “ What the Most Successful People Do Before Breakfast,” says this is a common practice among the highly successful. “I realize not everyone can go to bed at the same time as his or her partner, but if you can, it’s a great way to connect and talk about your days.”

7. They spend time with family

The National Sleep Foundation recommends you create a hygiene ritual that sends a psychological signal that you are getting ready for bed. This can include brushing your teeth, washing your face, flossing, combing your hair.Stephen King’s nightly routine includes washing his hands and making sure all the pillows face a certain way.

8. They keep hygiene ritual

Kerr says many successful people take the time just before bed to reflect on, or to write down, three things they are appreciative of that happened that day. “Keeping a ‘gratitude journal’ also reminds people of the progress they made that day in any aspect of their life, which in turn serves as a key way to stay motivated, especially when going through a challenging period.”Regardless of how badly the day went, successful people typically manage to avoid that pessimistic spiral of negative self-talk because they know it will only create more stress.

9. They reflect on the good things from the day.

“one habit I know several highly successful people do is to simply make it a priority to get enough sleep — which can be a challenge for workaholics or entrepreneurs,” Kerr says. One way to do that is to go to bed at a consistent time each evening.Vanderkam further suggests that you plan out when you’re going to wake up, count back however many hours you need to sleep, and then consider setting an alarm to remind yourself to get ready for bed. “The worst thing you can do is stay up late then hit snooze in the morning,” she says.

10. They plan out sleep

A regular sleep routine can make all the difference.

14 Things Successful People Do Right Before Bed

If you can’t easily explain a concept to someone else, you may not understand it well enough. Studies cite that the average person retains 90% of what they learn when they teach the concept or immediately put it into practice. When teaching or applying a concept, you’ll quickly identify your areas of weakness. Revisit the material until you feel confident in your ability to explain it to someone else.

1. Teach someone else

Your mind is better focused during certain times of the day. This is different for every person.Understanding when you’re most alert will help you determine your optimal study times.

2. Know when you’re most alert and attentive.

Some topics require an extreme amount of focus to fully understand. Jumping from subject to subject will dilute your efforts and consequently limit your ability to retain the information. Avoid this habit at all cost.

3. Focus on one topic at a time

It’s difficult to fight the impulse of rushing through the material, but the outcome of this habit is limited retention. Rather than reading your study materials from beginning to end, absorb it in small chunks, pause to reflect and review the concepts, then move on.

4. Pause

Writing uses a different part of the brain than reading. This means that when you take the time to write down a concept during or after reviewing the material, you’ll cover the concept a second time. Visual learners will find this extremely helpful. Auditory learners should consider reading the material aloud as well.

5. Write it down. 

Most people struggle with focusing on uninteresting topics. To combat this, try to make the topic personal. One way to personalize a topic is to focus on how it will be applied in your career.

6.Make it interesting

Have you ever found yourself in a zoned out state while attempting to study? Perhaps you’ve breezed through a few pages in textbook with no recollection of the material you just read. This is pretty common even for the most experienced student. Here are a few proven study tips to retain information.

Have you ever found yourself in a zoned out state while you’re attempting to study? Here are a few proven study tips you can use to retain information.

6 Proven Study Tips to Retain Information. 

Frustration is a feeling people experience when they are upset or annoyed. It’s a normal reaction when dealing with situations outside of your control.

What is frustration?

The first step to dealing with frustration is to notice that you’re feeling. Believe it or not, but it’s not always easy to notice frustration arising. Fortunately, there is a way to get better at noticing frustration: meditation. With meditation, you simply become more attuned to feelings and sensations in your body. That way, when you notice that frustration is coming up for you, you can take action to lower it instead of taking it out on those you care about. One of the <a href="https://declutterthemind.com/blog/100-scientific-benefits-of-meditation/">benefits of meditation </a>is that it helps you become more self-aware in the present moment.

1. Meditate

While some parks, stores, and public places may be closed in specific cities around the world, in most countries, no one is stopping you from getting some fresh air. Whether you spend some time in your backyard or on your balcony, getting some of that fresh air can do your body good. If you own a pet, you might enjoy taking some time to walk it a few more times a day than usual to get some of that warm sunshine glowing upon you. While outdoors, be sure to mindfully breathe. Being out in nature is one of the best places you can ever be.

2. Get some fresh air

Exercise is one of the healthiest ways to deal with frustration. Instead of carrying all that pent up energy inside of you, you can release it through your physical movements. During your most frustrated moments, go for a run. If you’re feel really angry, you can gently punch the air as you move forward. You’ll notice that it actually feels good. You can also do other cardio such as dance if you want to transition from a mood of frustration to one of happiness. In all of these cases, you’re improving your physical health and dealing with frustration in a way that makes you stronger.

3. Exercise

When we’re frustrated, we sometimes use our words to hurt people we care about to get back at them for causing the frustration. However, verbally attacking someone doesn’t solve the problem, it only magnifies it. There’s an actionable book by Marshall Rosenberg called <a href="https://www.amazon.com/Nonviolent-Communication-Language-Life-Changing-Relationships-ebook/dp/B014OISVU4/">Nonviolent Communication: A Language of Life </a>that breaks down how to communicate your needs to other people. A cause of frustration may stem from not having our needs met. However, if we fail to know how to communicate those needs to others, we end up having to deal with frustration for years.

4. Practice nonviolent communication

Positive visualization can help calm your frustrations. You can use Declutter The Mind’s <a href="https://declutterthemind.com/guided-meditation/anxiety/">Visualization for Anxiety meditation </a>on the app to help you visualize a ball of light flowing through you to help you ease the tension in your body. The aim of the visualization is to shift your focus on something else to help you deal with frustration.

5. Focus on positive visualization

When a negative thought enters your mind, think of a piece of evidence that counters it. For example, you might think to yourself, “I forgot to buy eggs at the grocery store, I’m so forgetful.” However, telling yourself that you’re a forgetful person is a permanent way to describe yourself for making a tiny mistake. Instead, think to yourself, “I forgot to buy eggs because I didn’t include it on the grocery list due to being busier than usual today. I can pick some up tomorrow.” That way, you include a reason for not buying eggs and you also include a solution.

6. Change the tone of your thoughts

When we deal with frustration, we often put all of our focus on the problem instead of the solution. When you find that a problem is growing bigger, create a list of all the solutions. That way, you remind yourself that the problem is fixable. Frustration is fixable too.

7. Look for solutions, not problems

Experiencing frustration is part of being human. However, here’s some good news for you: frustration passes. When you find that burning ball is in your chest, taking a deep breath, and remembering that this isn’t a permanent state can help you deal with frustration. Obstacles and challenges don’t last forever. However, nothing is permanent. Eventually, as time passes, you’ll notice your frustrations do. Avoid making permanent decisions to solve temporary problems. In this present moment, you’re in full control of how you feel and react to your frustration. Choose your next step wisely.

8. This too shall pass

There are two types of frustrated people in the world: those who ruminate on their thoughts and those who take action. Those who ruminate on their thoughts tend to make a small problem an impossible one. And those who take action usually by distracting themselves eventually move on. If you find that something is frustrating you, it’s important to distract yourself with a different task. Maybe you play <a href="https://declutterthemind.com/blog/anxiety-relief-games/">anxiety relief games </a>, exercise, or watch a show. Avoid calling a friend to talk about your problem because that may cause the rumination to escalate.

9. Distract yourself

You probably don’t want to write your negative thoughts about people or situations on paper. Paper can be found and accidentally read by others. The best strategy is to type it all out and immediately deleting it without sending it. If you think sharing your thoughts needs to be heard to help you come to a solution, give yourself a few hours to cool down. And when you do write something out be sure to include actions that you and others can take to help resolve your frustrations.

10. Add a journal entry about it

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