The 7 Types of Rest Your Soul and Body Needs, besides Sleeping

The 7 Types of Rest Your Soul and Body Needs, besides Sleeping

What Types of Rests do You Need?

Rest is more than just sleep!

Whenever we think of rest, we think passivity. Everything must come to a halt and we should preferably be ‘static’.

But that is just one type of rest you are thinking of. The other 6 types you miss out on would be keeping you away from fully expressing your potential at work or at your household chores.

“Most people, when they think about rest, they have a very one-sided approach—they lounge around, don’t do anything, and think that’s what rest is,” says Dalton-Smith. “We try it, and then when we’re still rest-deprived we think it doesn’t work.” 

For the most part of my life, I have been in the illusion that resting only meant, stopping all activities, lying down on the bed and relaxing. I believed that having a short span of a power nap is all I needed to reset my brain. But wait, sometimes taking naps made me feel more exhausted than ever.

I wondered why? Now I know, resting always does not mean lying down. “People say, ‘I’m tired all the time, I’m drained,’” Dalton-Smith quotes from his experience. “If they’re waking up (after sleeping) and still exhausted, the issue probably doesn’t sleep. It’s likely a rest deficit.” 

 

What is rest and why do we need it?

Rest is the time period in which one replenishes one’s energy resources, both mentally and physically, to prepare one’s body to perform the next set of activities with the desired fervor.  

It is not only about restoring the energy in our body but also about being able to get back to work with the same intensity. We do get drained mentally and physically when we have been working for long hours and actively using our energies. 

To your surprise, there are 6 other types of rest besides physical rest. Experts are of the opinion that one can make use of the appropriate type of rest, based on the deficit.

Staying busy is easy. But resting has become a challenge. 

According to physician Saundra Dalton-Smith, M.D., author of Sacred Rest: Recover Your Life, Renew Your Energy, Renew Your Sanity, humans need are physical, emotional, mental, sensory, social, creative and spiritual. 

Here are the 7 types of rest you need to know about:

The 7 Types of Rest Your Soul and Body Needs, besides Sleeping
The 7 Types of Rest Your Soul and Body Needs, besides Sleeping

1. Physical Rest 

It’s quite simple to understand when we are physically exhausted. When it becomes difficult for you to keep your eyes open anymore, it’s a signal that your body is overworked and in need of rest.

Physical rest is typically meant for releasing tension and soothing your body which helps to restore essential energy required for physical activities that we have to expend energy on. When the body is denied physical rest for too long, it will significantly lose its functional efficiency. Through the natural process of aging our need for physical rest gets more noticeable. 

Whether you are working out or sitting too long at the desk, our body requires a physical rest in the form of body stretching, deep breathing and power naps

Do not underestimate the power of physical rest. Go hit the bed an hour earlier than usual, sans electronic gadgets and get a good sleep.

 

2. Emotional rest

Emotional overload, be it in your personal or professional sphere can deteriorate your brain’s functional efficiency. Emotional rest is a vital component in promoting your mental health, happiness, contentment and holiness.

Most of our lives we are on our defensive mode. We are so used to suppressing our emotions that currently emotional rest is all we need. 

Switch-off your defensive mode and get down to express everything that is bothering you to someone you can completely trust. Make it a point to unburden your emotional load at the end of each day either by writing a journal, by self-talking or sharing disturbing emotions with someone. 

Emotional rest also includes taking care to stay disconnected from people who provoke negative emotions in you like anger, envy, shame, guilt, jealousy or even frustration. 

 

6 Ways to Boost Your Serotonin Levels Naturally Without Medication.

6 Ways to Boost Your Serotonin Levels Naturally Without Medication.

Do You know how you can increase your serotonin levels naturally?

You must have definitely been thrown into the depth of sadness, at least once in a lifetime. It won’t be surprising if you argue to say that it has just not been once but several times when you felt like your life lacked meaning, and you were slipping into pessimism.

It’s quite usual to occasionally feel empty and dissatisfied with life. You must be pursuing your dream career, or earning a lump sum amount of money, but something, something doesn’t quite feel right about your life. 

This is a very natural way to feel. Taking into consideration how our lifestyle has dramatically altered over the last 2 decades, we are more prone to mental illnesses. Not only because we are unaware and listless about our mental health(also our overall health) but also because we often ignore signs of a low mood, feelings of lack of purpose and also an overall reduced energy. These could be a warning sign to your degrading mental health or simply a need for some change in lifestyle. 

 

What is Serotonin? 

Our brain functions are coordinated by a number of chemical messengers which help transmit messages from one neuron to the other. It helps us in processing information. Serotonin is one of the important neurotransmitters, alongside other significant neurotransmitters like Acetylcholine, Oxytocin, Dopamine, Norepinephrine, GABA and Glutamate. These are not all. Our bodies function is regulated by many other neurotransmitters. Serotonin is a crucial neurotransmitter that is linked to a number of functions like regulation of mood and social behavior, appetite, digestion, sleep, memory, and sexual desire.

Serotonin’s key role is to maintain mood balance. Therefore it is found to have notable links with symptoms like low mood, loss of appetite and anhedonia in Depression. Even though it is not clear yet as to whether depression is the cause or effect of low levels of serotonin but it is found that an increase in serotonin levels in blood brings about noteworthy changes in one’s mood. 

Drugs that help alter the level of serotonin is body does treat Depression, nausea, migraine, etc. 

What if you are low on serotonin? 

Low levels of serotonin can definitely put your body’s equilibrium off the stands.

Here are a few signs that you might be running on low levels of serotonin:

  • Feelings of low mood
  • Loss of appetite
  • Craving for sweet foods and carbohydrate-rich foods
  • Digestive problems and feelings of nausea
  • Fatigue
  • Disturbances in sleep
  • Restlessness
  • Impulsivity
  • Aggressiveness

 

Can we naturally increase serotonin levels?

Is it only medication through which you can increase the level of serotonin in your body? 

Some people prefer natural remedies over medication. Natural remedies do take a longer span of time to work but with patience, you will enjoy their permanent results. 

Here are some mind-blowing ways to naturally boost your serotonin levels:

1. Check your food intakes 

serotonin

The diet you follow is very crucial in determining if you are replenishing or depleting your serotonin level. 

Nutritional deficiencies can directly lead to problems with replenishing serotonin, Dr. Lake says. Dr. Ramsey has said that the Mediterranean diet is especially beneficial for boosting happiness because omega-3 fats, vitamin B12, zinc, magnesium, and iron that not only maintain good health but is also helpful for the brain health.  

Tryptophan is an amino acid that is converted to serotonin in your brain. Tryptophan is found primarily in protein-rich foods like turkey, quail, and salmon.

Tryptophan rich foods include: 

  • Pumpkin and Squash seeds
  • Chocolate
  • Uncooked Oats and Bran 
  • dried dates
  • Milk
  • Yogurt
  • cottage cheese
  • red meat
  • Eggs
  • Fish like Halibut, Salmon, Rockfish & Trout, Snapper, Mackerel, Haddock and Cod. 
  • Poultry – Chicken and turkey
  • Rabbit meat, beef, pork, lamb, 
  • Shellfish like Crab, Spiny Lobster, Octopus, Clams, Prawns, Lobster, Crayfish and oysters.
  • Beans and lentils – cooked white beans 
  • Soya Foods like roasted soybeans

Having Tryptophan alone will not help it reach your brain to produce serotonin. Thanks to the blood-brain barrier. Research suggests that eating carbs alongside foods rich in tryptophan may help tryptophan to rich your brain. 

Tasty foods to munch on for increasing serotonin naturally:

  • whole-wheat bread with cheese or turkey
  • Chicken salad with corn and beans
  • pretzel sticks with peanut butter 
  • oatmeal with a handful of nuts and dried dates
  • brown rice with salmon or Mackerel
  • You favorite crackers with milk 

 

2. Bask in the sun

30 Minute Exercise Workout Routine Especially for Chest

30 Minute Exercise Workout Routine Especially for Chest

Try this 30-minute exercise workout routine to get rid of chest problems.

Encourage your breast brain fibers in growth with this Chest Workout routine.

If you want to see some muscle growth stimulation in your chest muscles, I have a 30-minute chest exercise routine that guarantees to set the chest on the chest!

I have used this workout routine with good results and I can guarantee that you are in some serious pain after this 30-minute workout for Chest.

This workout pads fast and it involves the use of tri sets and supersets. A triset is performed one after the other without any rest between the three exercises.

After the third exercise, you will only get rest in a certain period of time.

It is important to understand that this routine is for the more advanced bodybuilders who have at least one solid year on this website and half their training under their belt. If you are a beginner, you are well served by the routines presented in my bodybuilding essay.

Without further ado, here’s my specialization cutout for my book for the literary soul that wants to create some new growth.

  • Incline Dumbbell Press Set of 4 to 4 reps (no rest)
  • Incline Dumbbell Flight Set of 4-10 8 reps (no rest)
  • Incline Dumbbell Press 4 sets as many reps as possible (1 minute left)

 

Note: Use the same dumbbells you used for Flyes. You may need to lose weight to stay within the recommended recurrence range for 2nd, 3rd and 4th treat.

(Superset)

  • Dumbbell Bench Press Set of 3 to 4 reps (no rest)
  • Weighted chest dips 3 sets 10-12 range (1 minute rest)
  • Dumble Flood 3 sets of 12-15 reps (no rest)
  • Push-ups set of 3 to 15-18 ranges (1 minute rest)

Note: If you are still unable to drip due to lack of energy, try the Gravitron machine. If your gym doesn’t have a gravitron machine and no dip machine, replace the dips with the pushups.

Follow these calories with protein hectares, which include carbs or 6 ounces of chicken breast (3 ounces if you are female), vegetables, and a carb like baked potato or rice to maximize recovery and begin the muscle growth process.

Use

For these types of workouts, I like to use one body part per day to split training. One body part training division is designed in such a way that only one muscle group is aimed at each bodybuilding workout. This is a great way to train highly advanced bodybuilders who are significantly stronger and can create such a high level of intensity at every turn that training will allow for less frequent good results and recovery.

There are two benefits to this workout split:

1. This advanced anatomy allows the hand to concentrate the body part of the hand and work it from all possible angles. In advanced stages, the goal is not to build new muscle mass but to modify any of its balance and achieve perfect equilibrium (or similarity between body parts).

2. It allows the muscle to recover better from the high volume and intensity required from this advanced level of training.

Below you will find good examples of how I will set up one muscle group per training session to prioritize my chest.

  • Monday: Chest / Knitting
  • Tuesday: Hamstrings / Abs
  • Wednesday: Weapons
  • Thursday: Shoulders / Knitting
  • Friday: Quadrilateral / Abbas
  • Saturday: Back / Abs
  • Sunday: Rest

 

The Conclusion

Try this in four weeks and change the order of exercise to change the order of exercise each week to keep things separate for your body.


You may also like:

30 Minute Exercise Workout Routine Especially for Chest
30 Minute Exercise Workout Routine Especially for Chest

    8 Daily Habits That Are Secretly Damaging Your Brain

    8 Daily Habits That Are Secretly Damaging Your Brain

    What are the Daily Habits that damage your Brain?

    Every day is a new opportunity for us. But how judicially do we use these opportunities? What are we prioritizing today? 

    If you open the internet, you will stumble upon innumerable tips on how to take care of your body, how to exercise well, what food to intake, how to maintain a proper diet but tips on how to make a habit of taking care of your brain are scarce. 

    Unknowingly, we all are engaged in a number of daily habits that damage our brain. No matter how natural they seem, they are degrading your brain health over a long span of time. 

     

    Here are 8 daily habits that damage your Brain: 

    1. Skipping breakfast

    skipping breakfast

    Eating breakfast is significantly beneficial for stimulating the release of certain brain chemicals which are responsible for instigating positive feelings in a person, studies reveal.

    Researchers found that eating protein-rich breakfast, potentially increasing the secretion of neurotransmitter like dopamine which increases the rewarding feelings and regulates the food intake in the following few hours afterward. 

    This also helps reduce the probability of obesity by curbing the intake of unnecessary snacks during the wrong time. 

    Skipping breakfast does not allow the intake of useful nutrients required for the proper functioning of the brain, leading to the gradual stress on the brain cells

     

    2. Smoking

    cigarette-lung-bowel-inflammation

    Smoking has multidimensional adverse effects on the brain. 

    A study in 2012 found out that middle-aged male smokers experienced more rapid cognitive decline than nonsmokers or female smokers. 

    Another research in 2015, compared smokers and nonsmokers from 37 studies and found that smokers were at 30% higher chances of having dementia as compared to non-smokers. 

    According to a research in 2017, smokers were at a higher risk of greater amounts of age-related brain volume loss in several areas of the brain.

    So, you already got so many reasons to give up on smoking. 

     

    3. Guzzling too much food

    over eating

    Are you a foodie? Scientists believe it’s not a crime until you are overdoing it. 

    Overeating not only has degrading physiological effects but also is harmful to your brain. But how?

    Researchers at Mount Sinai School of Medicine reveals how overeating can cause a malfunction in brain insulin signaling and lead to life-threatening consequences like obesity and diabetes.

    Dr. Buettner says, “When you overeat, your brain becomes unresponsive to these important clues such as insulin, which puts you on the road to diabetes. We believe that what happens in rats also happens in humans” 

    It’s time to watch out what’s on your plate. 

    What is Minimalism and How It Can Make You Happier

    What is Minimalism and How It Can Make You Happier

    When Less Is More: What is Minimalism & How Being a Minimalist Can Help You Live Happier

     

    Ahh…stuff! The shinier and trendier, the better.

    We all love buying new and cool stuff. From the latest gadgets to the trendiest clothes. Buying stuff makes us feel better about ourselves. No wonder shopping therapy is a thing.

    We all want more stuff. More gadgets, more upgrades, clothes, more food, more sex, more travel, more internet, more social media, more selfies, more addictions, more alcohol, more drugs, more entertainment, more parties, more news, and more negativity.

    This ‘more’ mindset is making us hungrier and hungrier for…well…MORE. So we want to earn more, spend more and buy more. This makes us feel happier, more fulfilled and more successful.

    But if buying and owning ‘more’ stuff actually made us feel better, wouldn’t all of us be happy in life?

    Now I am not saying you’re unhappy. But don’t you feel you could be happier? Don’t you feel you could experience a little more inner peace? I know I do.

    “The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less.” —Socrates

    If the latest gadgets and a closet full of new clothes led us to happiness, the world would have been completely different place. Buying and possessing stuff makes us feel heavy, psychologically and realistically.

    The more stuff you have, the more crammed your place is. The more you need to worry about them. And the more you need to get.

    Minimalism is a concept that sets you free from all these shackles. Minimalism helps you live a life full of freedom, finding true peace and happiness and enjoy life. 

    What do you think will make you feel better in the long run? 

    A closet full of clothes or a shelf full of books? 

    Regardless of what your answer is, it’s time for you to get introduced to minimalism.

     

    Living with intentionality

    “Simplicity, clarity, singleness: These are the attributes that give our lives power and vividness and joy as they are also the marks of great art.” – Richard Holloway

    Can being a minimalist make you happier? In short, yes. The philosophy of minimalism has become a trend recently, but has been practiced by thousands of people for centuries. Minimalism means living intentionally with only those “stuff” that you need to survive. Sounds simple, right? Well, it is. Minimalism doesn’t mean you have to own less than 50 things or you can’t own a home or a car or have a career. It doesn’t mean you have to give up all modern conveniences and go live in a cabin in the woods. Neither does it mean you can’t have a normal life.

    Minimalism means living with fewer material possessions.

    Whatever that means for you. If that means you don’t want to buy a house or own a car, then that’s your decision to make. But it’s not a rule. There are no obligations or restrictions.

     

    Minimalism sets you free

    Too many people spend money they haven’t earned, to buy things they don’t want, to impress people they don’t like.” – Will Rogers

    Minimalism is an effective tool that allows us to experience freedom from depression, anxiety, fear and guilt. Freedom from the consumer culture that we have been forced into. Freedom from the belief that you need to own certain ‘things’ to be considered successful in life. I am not saying owning material possessions is wrong or anything. What I am trying to say is:

    we need to assign less value to stuff and more value to ourselves, our lives, our relationships, our dreams and passions, our self-development and our desire to help our community and the world.

    If you wish to buy a new house, have a successful career and raise a family, then you should. Minimalism simply empowers you to live this life in a deliberate, conscious and intentional manner.

     

    What minimalism actually is 

    “It is preoccupation with possession, more than anything else, that prevents men from living freely and nobly.” – Bertrand Russell

    Minimalism is the process of knowing what holds value in your life and eliminating what is unimportant. The mantra is less is more. Minimalism means you buy and own things that you need instead of owning whatever you want.

    It is not about buying the cheapest items. It is about getting things that you value and need, irrespective of the price. The level of minimalism you want to adopt in you life depends on you. You can simply start by getting rid of things in your home that you don’t need anymore. It’s like having a glorified garage sale. With time, you can figure out what other things you wish to cut down and how much of a minimalist you want to be.

    When you live with less, you have less stress, less anxiety, less financial burdens, less unnecessary expenses, and less depression.

    Minimalism helps us make more time for things that matter – our family and friends, health, passions and hobbies, and the simple things in life like taking a walk in nature. Minimalism helps you to detox from the physical, mental and digital clutter that makes us feel overwhelmed.

    The core essence of minimalism is living your life intentionally. It’s like being mindful of how you live.

    You take enough time and space and decide what you deliberately want to get rid of from the life that distracts you from what truly matters. Hence, you will end up investing your time and space only on the most important things that align with your beliefs and values.

    17 Daily Choices You Can Make To Choose Happiness In Life

    17 Positive Choices Happy People Make Daily

    Daily Choices You Can Make To Choose Happiness In Life

    “Happiness is a choice that requires effort at times.” – Aeschylus

    Have you ever wondered how many choices you make throughout your day? Every single day we make innumerable decisions. Think about it.

    What do we wear?

    What do we eat?

    How do we get to work?

    What to do tell your boss?

    What emails do we send?

    How do we meet our deadlines?

    Where do we go for lunch?

    Do we go for happy hours with coworkers? 

    Or should we go home?

    What bills do we pay today?

    What chores do we need to do?

    Do we hang out with friends?

    Or do we Netflix and chill?

    What do we have for dinner?

    Do we go to bed?

    Or scroll through Instagram one more time?

     

    See what I mean? But how many of these choices are making you happy? When thinking of choices, do we keep our happiness in mind?

    Do you choose happiness?

    It is nearly impossible to stay positive and happy amidst the daily grind muddled with obligations and challenges. Most of us tend to lose sight of what is actually important to us in the long run. Hence, it’s crucial to take a step back at times to evaluate how your daily choices affect your happiness and your overall well-being.

    The most important choice that we make each day is whether we allow unexpected and negative things to affect our mood and emotions. What positive people do is they choose happiness despite what life offers them.

     

    Choose happiness 

    “I think happiness is a choice. If you feel yourself being happy and can settle in to the life choices you make, then it’s great. It’s really, really great. I swear to God, happiness is the best makeup.” – Drew Barrymore

    Being happy is a choice that you need to make. You have the power to choose if you wish to be happy or upset in life. Life is hard and unfair. That goes for each one of us. But you have the opportunity to choose how you want to live.

    You can either be ruled by your thoughts and emotions, get emotionally and psychologically affected by unexpected circumstances in life and choose to be miserable or you can choose happiness despite your circumstances.

    Living a happy life is a choice. You don’t need to rely on anyone else or take approval from others to decide how you will feel.

    The fact is, our happiness is not dependent on how others act, behave or what they say. You cannot experience true happiness through external validation or affirmation. Of course, you can find inspiration from other people, but happiness can only be experienced from inside. Unless you decide to feel happy, nothing will be able to make you happy.

    But can we really choose happiness? Yes, you can. It’s about developing the right mindset. When you realize that unexpected and unpleasant circumstances are an inevitable part of life, you accept reality as it is. You bring your focus into the present moment, appreciate all the good things you have in life and figure out how you can make your life better. This is the secret to true happiness. If you don’t choose happiness then you’re only choosing to be unhappy. After you choose to be happy, you need to make the right choices every day that will help you live a healthy and happy life. Happiness is an attitude of your mind.

    Positive choices happy people make daily

    “Happiness is a conscious choice, not an automatic response.” – Mildred Barthel

    Do you want to choose happiness? Here are 17 choices that you need to make every day to lead a healthier and happier life, regardless of the circumstances.

    1. Practice mindfulness

    The practice of mindfulness is to bring your awareness to the present moment. It is your ability to understand where you are, what you’re doing and what is around you without judging or overreacting to the circumstances. However, focusing on the present moment requires strong willpower as different aspects of our daily lives tend to distract and confuse us. Being mindful allows you to appreciate the present moment as it unfolds. It makes you aware, centered and grounded so that you can avoid unnecessary worries and anxiety.

     

    2. Love yourself

    This can be really hard for some people. I know. But what other option do you have? If you can’t love yourself, how can you expect anyone else to love you? If you can’t love yourself, how can you someone else? Self-love forms the core of your happiness. Accept who you are and respect yourself above everything else. Acknowledge your flaws and focus on working yourself one step at a time. Understand that you are not defined by your emotions, behaviors or bad decisions. We all make mistakes. However, it is crucial to know where you have gone wrong and learn and grow from them. Loving yourself means working on your imperfections while accepting yourself the way you are. This is a simple choice that all happy people make without being told.

     

    3. Be creative

    Have you ever felt sad while being creative? Have you ever seen anyone cry while cooking, dancing, singing, knitting, painting or writing? No. Happy people chose to spend their time in being more creative. They often experiment with their creative talents and even try to gain some new creative skills. This allows them to create something truly astonishing that makes them happier than they were. The true joy of creation is in the process of creating. Creators create because they love the process, not for seeking external validation. Of course, when you create something for the love of it, accolades will flow in from all areas. Creativity can help you find an escape from the demands of work, society, family and even relationships and help you let go of all negativity.

     

    4. Breathe

    Sometimes choosing to be happy can be as easy as taking a deep breath. Whenever you feel overwhelmed or think that things are getting out of hand, just slow down for a while, take a mental pause and breathe. Take a slow deep breath in and a slow deep breath out. Deep breathing lowers stress levels and tells your brain to relax and calm down. It will allow you to reduce tension and help you to shift your focus from the negative to the positive. Breathing deeply will also supply more oxygen to your brain, organs and body parts which will make you feel better. The better you feel and the less stressed you are, the happier you will become.

     

    5. Focus on victories

    Every single day can be a real challenge for us with incessant obstacles and problems. Yet there are certain moments in the most chaotic days that make us feel better, even if for a moment. Happy people understand the importance of appreciating these moments and taking their wins. Didn’t get stuck in traffic today? Take the win. Your laptop didn’t crash all day? Take the win. Enjoyed your lunch? Take the win. Finally managed to spend some quality time with your family? Take the win. By consciously focusing on the positive moments in your life on a daily basis you can find happiness in the smallest things. These small things give us the strength to go through our day and focus on the bigger wins.

    30 Practices to Boost Well-Being

    30 Practices to Boost Well Being

    Practices to boost well-being and raise your happiness quotient.

    Linda: There is a strong element of choice in our level of happiness. Indeed we do decide to be happy, but that’s only for starters. Then we are challenged to CULTIVATE happiness by actively pursuing the practices that give rise to it. The very same practices that assist in the process of bringing our happiness level up are identical to those that improve our relationships. We can get started by rating our level of happiness on a scale of 0 to 10.

    If we want to bring our well-being quotient up, consider taking on the following practices:

    30 Practices to Boost Well-Being

    1. Gratitude:

    Cultivate the attitude of gratitude. At the end of each day, say aloud or write in your journal that for which you are grateful.

     

    2. Physical Exercise:

    Ride bike, walk, climb, swim or go to the weight room. They all lift the mood and prompt positive emotions. When you have enough endorphins they create euphoria. Runner’s high is real.

     

    3. Family:

    Spend time connecting with family.

     

    4. Friends:

    Cultivate a strong network of support. If your blood relatives are not available for whatever reasons, find your family of choice. Have many confidants. It is the best predictor of happiness.

     

    5. Support:

    In times of difficulty and challenge, reach out to ask for help and allow others to support you, rather than struggling on alone. Interdependence is a healthy dependency.

     

    6. Get Complete:

    Get complete with issues from the past that make you heavy and drag you down.

     

    7. Forgiveness:

    Heal all of your relationships. Let go of all grudges towards those who have hurt you and particularly for yourself. Notice how grudges make you heavy and unhappy when you hold on to these hurts. Forgive yourselves if you are not ready to forgive.

     

    8. Mindfulness Meditation:

    Be Here Now says Ram Dass, The Power of Now says, Ekart Tolle. Meditation centers and focuses the mind. It helps to be present at the moment, not the past or the future and to practice non-judgmental awareness. Journaling can be the written form of mindfulness. It is a powerful practice for focusing the mind.

     

    9. Needs:

    Know what your needs are and see to it that they get met.

     

    10. Play:

    Find fun playmates and play with them frequently, thereby reclaiming the magic and wonder of childhood. Re-own the innocence of the joyful child that lives in each of us results in looking at the world through childlike eyes, with awe and radical amazement.

     

    11. Generosity:

    It feels so good to give. Contribute in the form of volunteer work, good deeds, and random acts of kindness. Give gifts, acknowledgment, your undivided attention, and committed listening.

     

    12. Strengths:

    Develop your potential, by identifying your signature strengths. As you take pride in them, you will feel the self-esteem that accompanies them and in a way boosts well-being

     

    13. Risk:

    Taking risks allows you to grow in courage. Happy people do not settle for comfort and security. They are willing to experience disappointment, failure, disapproval, embarrassment and even humiliation to have big successes.

     

    14. Redefine success:

    Stay away from the prevailing view of money, status, power, and influence to one where real success is the number of in-depth, loving relationships.

     

    15. Self-care:

    Practice compassionate self-care, also known as healthy selfishness.

     

    16. Worry:

    Give up worry, both on the job and in your personal life. Worry is in the future. Those fearful things may never occur. Stay present at the moment, living with a deep trust that things will work out.

     

    17. Kindness:

    Practice kindness to others and yourself.

     

    What Is Hygge and How You Can Start Practicing It Immediately

    What Is Hygge and How You Can Start Practicing It Immediately

    “Everyone can identify with a fragrant garden, with the beauty of a sunset, with the quiet of nature, with a warm and cozy cottage.” – Thomas Kincade

    Do you love spending time in a cozy environment? Then you might have already experienced hygge.

    Wait…what is hygge?

    Hygge is a Danish lifestyle philosophy which helps you practice “coziness of the soul”. As our lives become increasingly complicated, this lifestyle practice can show us the way to all things cozy. By practicing this simple lifestyle you will be able to create a warm cozy atmosphere in your home that will make you feel comfortable, warm, safe, peaceful and happy. Now who wouldn’t like that?

    Hygge is about enjoying the little and the good things in life which offer positive energy. Over the past few years, hygge has become popular in the West, yet most of us are still unsure about how to actually practice it. The concept was primarily popularized by Meik Wiking’s “The Little Book of Hygge”. Moreover, it was shortlisted as the Word of the Year in 2016 by Oxford Dictionary.

    But what exactly is Hygge? And how can you use it in your life to make it ‘cozier’? Let’s get to it.

    What is Hygge?

    “Hygge is all about appreciating the little things in life and being thankful for them.” – Sofie Pedersen

    The term hygge, pronounced as hoo-gah or hue-gah, is derived from the ancient Norse word, “Hugga”, meaning console or comfort. It is no surprise that the English word “hug” is also derived from the same source as hygge. It is mainly about feelings of closeness, comfort and warmth, which is exactly what you feel when you hug someone. There is another related term “hyggelig”, pronounced hoo-gah-lee, used to describe hygge-like experiences and things. For instance, “Your home is very hyggelig.” Or Sunday afternoon was so hyggelig.”

    However, it is much more than just a word for the Danes. This philosophy is an essential part of the Danish culture and promotes the crucial practice of being cozy by enjoying the simple things.

    It is claimed that because of the practice of hygge, Denmark has been identified as the happiest country in the world by happiness economists despite their wet and cold climate. Initially documented around the 18th century, the concept of hygge is to enjoy and experience life in a comfortable and relaxed way.

    By practicing this lifestyle, you deliberately get rid of negativity and other annoying, stressful things from your life by adding soothing, gentle and positive things.

    Understanding Hygge as a practice

    “Hygge was never meant to be translated—it was meant to be felt.” – Pia Edberg,

    Living a hygge life is about focusing on being cozy. You can start practicing hygge by surrounding yourself with what makes you happy…with what makes your life better. It can be good food and drink, warm ambiance, the right lighting in your home, relationships, friendship, security and laughter.

    So what is hygge?

    Hygge is drinking hot coffee.
    Hygge is having dinner with your loved ones.
    Hygge is just relaxing in your room in candlelight.
    Hygge is talking a walk in the park on a relaxing afternoon.
    Hygge is playing enjoyable relaxing music.
    Hygge is reading a book under a warm blanket.
    Hygge is enjoying tranquil solitude.

    Hygge is the new mantra for happiness. The Danish philosophy is a state of mind, not just a comfortable lifestyle choice. The Danish believe that healing, health and happiness can be experienced only when you have the right state of mind and experience a comfortable life. A life lived through the philosophy of hygge should comprise of 5 basic elements:

    • Comfort
    • Companionship
    • Relaxation
    • Connection to Nature
    • Simplicity

    According to author and CEO of the Happiness Research Institute in Copenhagen, Meik Wiking, in Denmark hygge is:

    “A defining feature of our cultural identity and an integral part of the national DNA. The true essence of hygge is the pursuit of everyday happiness and it’s basically like a hug, just without the physical touch.”

    Why you must practice Hygge

    By practicing hygge you will certainly be able to live a more comfortable and happy life. But there are other physical, emotional and social benefits you can get from a hygge life.

    Emotional benefits of Hygge

    A hygge lifestyle instills a sense of peace and calm in your life. By following the hygge philosophy to create your environment and decor with the use of sound, sight, smell, taste and touch, you will make your living space cozy. This will reduce stress and anxiety and promote safety and emotional well-being. This allows us to connect better and more closely with our loved ones by making us relaxed and comfortable.

    Learn The Art Of Enjoying Life With These 6 Helpful Tips

    Learn The Art Of Enjoying Life

    One must learn the art of enjoying life to lead a happy life.

    The most basic thing anyone wishes for is a life filled with happiness and joy, however, most people find this quite tough. Nowadays, people take a lot of pressure on themselves and this kind of forces them to not enjoy their lives. No matter whatever they try, everything seems to fail or backfire in some way. So one should learn the art of enjoying life. 

    I can relate to this a lot as, like everyone else, even I used to take a lot of pressure on myself due to my work and personal life. Not only is this unhealthy, but it also results in people losing their interests in things they like to do.

    For example, I know that I have a sheer passion for photography, however, when I started to take stress, I noticed that I’m losing my interest in work. And photography is the only thing I love to do so that was a really hard and confusing time for me. In spite of the stress and pressure, I somehow managed to triumph over it and that’s when I learned a valuable lesson.

    We have only one life and we must enjoy it to the fullest. And for those who are struggling to do so, I’m here to help in the best way I can.

    Here are some ways in which you can learn the art of enjoying life:

    1. Learn How To Say “NO”

    Saying “NO” to the things you don’t like to or want to do is as important as saying “YES” to the things to like to or want to do. Many people fail to understand the concept of saying “NO” and end up doing things that they don’t actually want to do and then try to figure out the reason for them not being happy.

    If you just learn how to refuse to do the things you don’t actually want to do, trust me, life would be a lot more enjoyable. You will learn the art of enjoying life. 

     

    2. Look After Yourself

    The best thing you can do for yourself is to take good care of yourself. Most of us work a lot and take a lot of stress due to it. Of course, this is unhealthy as while doing so, people tend to forget about their well being.

    If you overwork, you’ll notice a lot of differences in your physical and mental health. So, I would recommend you to go easy on yourself. Eat healthy food and take an adequate amount of rest.

     

    3. It’s Good To Have A Bucket List

    A bucket list is a list of things that you want to do before dying. It’s really good to have a bucket list as it keeps you motivated to accomplish whatever you want in life. As you keep accomplishing tasks on your bucket list, you’ll notice that you are getting happier.

    Just note down the thing you want to do in your life on a piece of paper and work on accomplishing those things.

     

    4. Exercise Daily

    It might sound like a lot of work, however, once you start exercising daily, you’ll notice that you are becoming more and more positive day by day. Workout and positivity go hand in hand.

    Exercise daily for at least thirty to forty-five minutes and you’ll start to notice a lot of good changes in yourself. And as a result, you’ll be a lot happier than before.

     

    5. Go On A Vacation

    It’s time to utilize those stacked up leaves in your account. Plan a trip with your loved ones to a destination you always wanted to visit. Spend a couple of days with them to refresh your mind and soul. And during this time, don’t even think about work or any other problems in your life.

    Just live in the moment and you’ll notice that you’re enjoying your life. It’s just that easy.

     

    6. Sleep Well

    Sleep is a very important thing and most of the people who work nowadays tend to avoid sleeping for a sufficient amount of time. We all know that we must sleep for at least eight hours a day, however, very few of us follow this rule.

      Six Ways To Improve Productivity At Work

      Six Ways To Improve Productivity At Work

      I’ve been working for more than 18 years and there are a lot of things that I’ve learned throughout the years. Nobody is perfect in the beginning and we learn and grow with time and experience. I believe in helping others with the thing that I’ve learned with my experience as an entrepreneur. As far as productivity at work is concerned, the field of work doesn’t matter.

      Productivity is something that most of the people working in the private sector suffer with or simply, lack in. There can be an infinite number of reasons for the same but there is a solution or in this case, many solutions to a problem. I am writing this article based on my own experiences about how I managed to improve my productivity. The sole purpose of this article is to help those who might need it.

      For all of you out there who are struggling with productivity at work, I have some tips for you that will help you in improving your productivity. Again, these are based on my own experience of 18 years as an entrepreneur. So, let’s get started:

      6 Things You Can Do To Improve Your Productivity At Work

      1. Get Rid Of The Distractions

      First and foremost, get rid of anything that distracts you from work. Just make sure that you pay full attention to your work till the time you are in the office. Keep things that distract you such as phone and other electronics away from your desk. You can leave your phone in your car or lock it away in your locker and only lay hands on it in your break time. Try to choose a seat that is away from your friends or the people you like talking to. This will help you in working attentively and improving your overall productivity.

       

      2. Some Motivational Music Can Do The Trick

      Put on your headphones, open whatever streaming service you like, and listen to songs that motivate you. Not only will it help you in cutting off distractions, but it’ll also inspire you to work with your full potential. You will notice yourself giving it your all while listening to upbeat music and energetic lyrics. This is something that I am fond of doing while I work and it has helped me a lot in improving my productivity. I’m sure that doing this will help you a lot as well.

       

      3. Do What You Love To Do

      It’s a popular saying ‘do what you love to do and work won’t feel like work’ and from what I have experienced, the saying is true. However, please be careful not to overdo yourself as that’ll only make it harder for you. Just make sure you work in a field that you are actually truly interested in and take breaks whenever you feel the need for it. Follow your passion and you’ll notice your productivity going through the roof.

       

      4. Draft A ‘To Do’ List Every day

      Something that I am used to doing now is making a list of tasks to accomplish every day. Not only does it give you an idea of what to do first and what to do last, but it also works as a tool to stay away from distractions. When you know what you need to do in one day, you’ll realize that you don’t have much time for distractions. Trust me, this will help you in completing your work on time and that will improve your productivity very much.

       

      5. The Hardest Task Must Be Accomplished First

      What most of us are fond of doing is delaying or preserving the toughest task for the last thing in the day. It’s safe to say that doing this really harms your productivity. This is because the hardest task will consume the most amount of time which will harm your productivity. And if something is easy for you to do, it won’t take you much time to accomplish. So, the easiest tasks must be accomplished first and then you will be able to spend the time you saved on the hardest tasks. This will help you a lot in improving your productivity.

        Can Saving Money Make You Happier?

        Can Saving Money Make You Happier In Life? Study Says YES!

        Can money buy you happiness? Most of us like to believe that money can’t buy you happiness. Well, it may be true to some extent, but saving money can certainly make you happier than you currently are. 

        “The art is not in making money, but in keeping it.” 

        Money is controversial to say the least. Some say money is the root of all evil. But we all know we need money to live & survive. So what matters more? Making money or saving it?

         

        Does it make sense to save money?

        “The safe way to double your money is to fold it over once and put it in your pocket.” – Kin Hubbard

        When you barely earn enough money to pay your bills, how can you even think about saving? I know it may sound ridiculous to some, especially if you have $10 left in your hand at the end of the month. Why should you even bother to save? Well, for starters, it will make you less stressed about your financial situation. And we all need to start somewhere, even if it is not the most comfortable thing to do. If you keep at it, over time you will be able to save a hefty amount and your financial condition will improve. Saving money will give you mental peace. It will give you confidence. It will give you options and opportunities. The more you save, the better it will get for you. Saving is worth all the effort.

        We all want to live a comfortable life and be able to face various financial challenges of life with ease. This is where the savings come in. Of course, it’s fun to spend money on the things we need and desire, but having a healthy bank account is even more fun. Have you ever wondered why your parents always pushed you to save money? There’s a good reason for that. And now even science has found a really good reason for you to save: Happiness. Saving money gives you peace of mind, reduces stress and makes you happier in life.

         

        Money can’t buy happiness, but savings can 

        “It’s good to have money and the things that money can buy, but it’s good, too, to check up once in a while and make sure that you haven’t lost the things that money can’t buy.” – George Lorimer

        Yes, money can buy you temporary happiness. And yes, true happiness comes for achieving your dreams and from creating better relationships & experiences. However, studies have found that savings can help you feel happier and more content. While debt leads to higher levels of anxiety and depression.

        According to a recent study by Ally Bank, saving money has a positive impact on your sense of comfort, safety, security and well-being. The study surveyed around 1,025 adults in the US and found that you’re more likely to be happy if you save more. In fact, saving more money makes us happier than earning more money.

         

        Take a look at what the Ally Bank survey found:

        • Over 38% respondents with a savings account claimed to feel very or extremely happy.
        • Only 29% of people without a savings account reported they were very happy.

        Among the people with savings account who reported to be extremely happy:

        • 57% respondents have saved more than $100,000 
        • 42% respondents have saved between $20,000 to $100,000
        • 34% respondents have saved less than $20,000
        • 29% respondents have no savings at all

        This data clearly goes to show that the more savings you have, the happier you feel. A whopping 15% rise in the amount of respondents feeling happy with saving over $100,000 clearly proves this fact. Moreover, more than 84% of the respondents surveyed claimed that saving money boosted their confidence and an overall sense of well-being. Having a significant sum of money in their savings account makes them feel happier than exercising, having job satisfaction or eating enjoyable and healthy food.

        Reason for Being: Ikigai, The Japanese Secret to a Long and Happy Life

        Ikigai The Japanese Secret

        Why do you get out of your bed every morning? Do you feel bored and exhausted with life? What do you look for in your day? These were the questions I found asking myself every single day until I realised what the problem was. That’s when I asked the only question that really matters.

        What is the purpose of my life? However, finding your life purpose can often be challenging and hard. That’s when I discovered ikigai the Japanese secret to a long and happy life. Could Ikigai give me a reason to jump out of my bed and start my day with excitement? Was Ikigai the solution I was looking for. The answer was yes.

         

        Why do we need a reason to get out of bed

        “Essentials to happiness in this life are something to do, something to love, and something to hope for.” – Hector Garcia Puigcerver

        Have you ever thought that you’ll be happier if you got that promotion or that raise? Have you ever felt that life would get better if you owned that particular thing you’ve been craving for so long? I am pretty sure your answer is a resounding yes. However, that is not what we actually desire. All of us are constantly looking for a solid reason to go through another day. And money and materialistic possessions are definitely not what we are looking for.

        Having a sense of purpose is undoubtedly the biggest factor that contributes towards our vitality, health and overall well being. Without a defined sense of purpose in our lives, we will not only struggle through our life experiences but we will also face several mental and physical health issues.

        This is why, more and more people today are investing significant amount of time and effort in seeking their purpose. The shift in focus from financial success and possessions to seeking a more meaningful life is refreshing and necessary to some extent. And this mindset has brought me to ikigai the Japanese secret to a long and happy life. According to the Japanese, discovering your ikigai is essential for a happy life and it can be found only by taking a long and deep look inside yourself. This is the way to bring meaning to your life.

        What is Ikigai?

         “Our ikigai is different for all of us, but one thing we have in common is that we are all searching for meaning.”
        – Hector Garcia Puigcerver

        Originated from the island of Okinawa in Japan, ikigai simply means “reason for being”. The term is derived from the words iki (meaning life) and kai (the realisation of your hopes & expectations). It is mainly a lifestyle which attempts to balance practical aspects with spiritual and psychological aspects. This Japanese concept includes the convergence of 4 major elements:

        • What you love doing (your passion)
        • What you are good at (your vocation)
        • What the world needs (your mission)
        • What you can get paid for (your profession)

        Each of these elements must intersect and work in congruence to help you find your life purpose. Your passion will lie at the convergence where your talents and passions meet with what the world requires and for which you can earn a living. If you miss either of these elements, then ikigai won’t work for you. By missing out on even one single element, you will not be able to utilise your life’s fullest potential. Finding the right balance of all four aspects will enable you to discover your ikigai and help you experience happiness and fulfilment.

        Ikigai refers to the reason we start a new day, the reason we get up and the reason we live for. It tells us that true happiness in life doesn’t come from making money or getting a fancy designation at work. It comes from doing what you love and helping others. According to this Japanese self-development concept, all of us have an ikigai and discovering our ikigai will make our lives purposeful and meaningful.

        However, finding it can be more challenging than you can imagine as it will require you to gain mastery over what you love doing and seek self development continuously.

        The 4 elements of Ikigai

        If you wish to find your life purpose, then you must have the following 4 elements to discover your ikigai.

        #1 What you love doing

        What are the things that you enjoy doing? It can be your hobbies or something you are passionate about. It could be anything from making music, dancing, painting, swimming to even cooking or gardening. Try to understand what things you really love doing. These things can act as motivators and help you make a choice regarding what career might be the best fit for you. If you are earning enough money but still feel bored with your job even though you are really good at it, then it’s time to consider your choices. Doing what you love can make you feel that spark that you are missing in your career right now.

        #2 What you are good at

        Knowing what you love doing and knowing what you are good at are two very different things. You may not like your current job, but you may be very good at it. I may love painting, but my paintings may not be worth a dime. You may be passionate about one thing but you may be skilled and talented with something else. However, that’s not necessarily the case all the time. So find out what you are good at and what skills you need to improve upon. When you are confident about your abilities about a certain task, you will be able to make a career out of it and get paid for doing it. This will help you find satisfaction and fulfillment when you perform a task with integrity.

        #3 What the world needs

        So you can cook a tasty meal out of anything. That’s great. But unless your skills & talents are shared with the world, unless you are doing something of value, unless you are providing what the world needs, you will not be able to make a life purpose out of your skills and passions. If you are a good cook, then feed the hungry. You can get your own food truck or work in a local food joint as well as volunteer in soup kitchens. When you give back to people and your community you will find a bigger purpose in life. Serving others gives us a sense of belonging and missing out on this element can make you feel isolated and lonely.

        #4 What you can get paid for

        Getting paid for what you are worth is not an easy task to achieve despite what others might have you believe. Doing a job to sustain your life and making money following your passion and skills while serving the world are completely different things. It depends on your confidence and self esteem. This is why it is one of the most essential elements of ikigai the Japanese secret to a long and happy life. Until and unless you get paid for your talents and your contribution to your community, there’s no point to it. Is there? Just as much you need to focus on the other 3 elements, you also need to focus on your on livelihood and survival for ikigai to work for you.

        Rules for finding your Ikigai

        “Life is not a problem to be solved. Just remember to have something that keeps you busy doing what you love while being surrounded by the people who love you.” – Hector Garcia Puigcerver

        Before you set off on a journey to finding your own ikigai and transform your life for the better, you need to first understand the 10 fundamental rules that you need to follow. Here it goes.

        1. Patience is key. The process will take time and so you need to follow a calm and slow pace to move forward.
        2. Make sure to be active in your pursuit. Do not retire or wait for things to unfold by themselves.
        3. You need to surround yourself with people who think positively, take positive action and inspire you.
        4. Practice mindfulness to enjoy the present moment. Start with a simple mindfulness meditation practice for at least 10 minutes daily.
        5. Whenever you are eating, ensure that you eat only until you are 80% full.
        6. Develop a positive mindset, practice gratitude, compassion and kindness.
        7. Make physical exercise a priority. Exercise every day and make it a regular habit.
        8. Smile gently and thank everyone who does something good for you or makes you feel better.
        9. Establish a connection with nature by spending more time with Mother Earth
        10. Follow you passions and do what your heart tells you to. This will lead you to your ikigai.

        How to find your ikigai

        “The happiest people are not the ones who achieve the most. They are the ones who spend more time than others in a state of flow.” – Hector Garcia Puigcerver

        5 Simple Habits That Will Make You A Creative Genius

        5 Simple Habits That Will Make You A Creative Genius

        Creativity is in high demand these days. Whether you need to be more creative for your work or for your passion projects, there are certain habits that can unlock the creative beast inside you.

        Although some might believe you need to have some sort of creative gene in you, but you can definitely develop creativity through the right mindset, lifestyle and habits.

        5 Simple Habits That Will Make You A Creative Genius

        Habit #1: Create consistently

        When you’re inconsistent with your art, you lose trust with your audience. They don’t know if you’re going to consistently deliver on your promise. It doesn’t matter if it’s blog posts, podcasts, newsletters, music, or some other type of creative work. Your audience needs to know they can count on you to deliver.

        This is one of the key marks between a professional and an amateur. An amateur creates when they feel like, and a professional get to work no matter what.

        If you have a job, a family, are involved in your church or community and have other commitments, you know how hard it is to be consistent. Two of the most consistent writers I know are my friends Joe Lalonde and Dan Black. They both write about leadership, have many other responsibilities besides writing, yet consistently crank out high-quality blog posts.

        Challenge: Commit to doing the work no matter what the external conditions, and deliver what you promised.

        An amateur creates when they feel like, and a professional gets to work no matter what.

         

        Habit #2: Focus on helping others

        I am a natural introvert. I’m a high “C” on the DiSC inventory and an ISTJ on the Myers-Briggs temperament analysis. I get my emotional strength from being alone (which is why it’s sometimes hard to ask for help), and I love systems and processes.

        This also applies to my personal and creative growth. I have stacks of books to read, long tasks lists, and all sorts of ways I want to improve. But in the process, it’s very easy to forget that I need to focus more on helping others grow. And in the process, I’ll grow as well.

        This is why I wrote The Artist’s Suitcase, why I started the Artist’s Suitcase Facebook group, and why I try to be intentional about engaging with people online. I have a natural tendency to be inwardly focused. Maybe you do, too.

        The real joy in creating art comes when we share it with others and help others reach their creative potential.

        Challenge: Find other people you can help. You have knowledge and resources that will benefit others.

         

        Habit #3: Collaborate with others

        When you’re starting out as an artist (or perhaps even when you’ve been at it a long time), you don’t have a team around you to help. You feel the responsibility of doing everything yourself. In my case, that means coming up with ideas, motivating myself, and doing all the legwork related to writing and editing.

        You may not have an assistant (I don’t), but that doesn’t mean you should be flying solo. There are lots of opportunities for networking, masterminds, Facebook groups, local artist groups, church groups, and so many other ways to connect with people. You just have to be intentional about it.

         

        Staying Focused: 4 Questions To Help You Stop Drifting and Get Back In Track

        4 Questions To Help You Stop Drifting and Get Back In Track

        Do have big dreams? Do you daydream more than you take action? Do you constantly lose focus and struggle to get back on track? Then you need to consider a few things about yourself first if you wish to change start taking action and stop drifting around.

        The time I spent in grad school was one of the most exciting periods of my life. It was also one of the most dangerous.

        Once a week, I would drive about 100 miles to the seminary where I was taking courses. The drive to the seminary in the early morning was fine, but the drive back at night was a killer. After sitting in class all day, I would get extremely drowsy and sometimes start drifting off the side of the road.

        Drifting is dangerous, whether it’s happening in a car or in your creative life.

        There are several reasons we start to drift: being too busy, feeling overwhelmed, not having clarity in your life, or just plain being tired.

        Whatever the reasons, the end result of drifting is the same: we lose focus and start heading toward the danger zone of confusion and frustration.

        So how can we stop drifting and get back on track?

        Instead of offering “one size fits all” solutions, I want to offer four great questions can help us think about critical issues and clarify our direction. They are designed to spur your thinking about your overall direction in life, as well as a more specific direction for your creative work.

        4 Questions To Help You Stop Drifting and Get Back In Track

        1. The question of identity: WHO AM I?

        The familiar phrase “Know thyself” is attributed to Socrates (but actually predates him). Regardless of who said it first, it is a piece of wisdom every artist should follow. If you don’t know who you truly are, you won’t carve out your unique place in the universe and make the art only you can make.

        If you don’t know who you truly are, you won’t carve out your unique place in the universe.

        When I speak of knowing yourself, I’m specifically talking about three items: your personality, your skills, and your spiritual gifts. When you know how you’re wired and what your skills are (and aren’t), it frees you up to truly be yourself. It also releases you from the obligation of trying to be someone you’re not.

        This is why I’m a big advocate of personality and spiritual gift inventories. It’s much better to work with your personality and gifting than against it.

         

        2. The question of purpose: WHY AM I HERE?

        This question deals with your purpose and calling.

        When you dive into the issue of “Why am I here?” things can get existential pretty quickly. But I like to keep things practical, so here I’m referring to your creative purpose (the ultimate aim of what you want to accomplish), as well as your spiritual creative calling (what God is calling you to do vocationally). There is definitely some overlap between these areas, but they are separate enough to warrant their own categories.

        When you are clear about your purpose and calling, you have a sense of mission and momentum that will help keep you going despite obstacles. After all, your calling isn’t so much something you decided to do on your own; rather, it’s what God has put into your heart to accomplish.

        The great writer Frederick Buechner said, “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.” I can’t think of a better way to define your purpose.

        The place God calls you to is the place where your deep gladness and the world’s deep hunger meet. –Frederick Buechner

         

        3. The question of audience: WHO AM I SERVING?

        This is an area where many artists and creative people get hung up. In the Christian community, we are pretty good at helping people have a sense of purpose and mission. But defining your audience is a whole different ballgame.

        Sometimes we are reluctant to define a specific audience for our creative work because it feels like we are leaving people out. But the harsh reality is that not every single person will be interested in your work anyway. At any given time, you will only reach a portion of the population. If you’re only going to reach some and not all, why not make an intentional choice and be more successful?

        When you define your audience, it means that you are beginning to treat your art like a business instead of a hobby. In the business world, this is called your ideal customer. In the Christian community, sometimes we are uneasy mixing a sense of business and divine mission. We feel like we are somehow compromising our values if we treat our art like a business. Instead, the opposite is true: treating our art like a business can allow us to reach more people and do much better work.

        Treating your art like a business can allow you to reach more people and do better work.

        It doesn’t necessarily mean your goal has to be making money. It just means that you take your art seriously by setting goals and holding yourself accountable for results.

        Work-Life Balance: How To Not Let Your Career Kill Your Love Life

        Work-Life Balance: How To Not Let Your Career Kill Your Love Life

        Do your responsibilities overwhelm you?

        Finding a healthy work-life balance can feel impossible when you’re trying to juggle time with your family against all of your responsibilities.

        But the best way to assure you get the quality time you need from both is to establish boundaries by using time management to figure out what tasks you need to complete in a given day or week.

        There’s a ton of relationship advice and marriage advice out there about how to speak your partner’s “love language” by spending quality time with them, but knowing how to balance that against everything else you need to get done can be difficult.

        “Work-life balance” has definitely become a favorite buzz-phrase nowadays. It was first coined in the UK in the 1970s, then migrated to the U.S. in the 80s, and now any savvy prospective employer will assure you that you’ll have the perfect dose if you work for them.

        You can also call it work-life integration, blend, or harmony. My personal favorite is Adam Grant’s “work-life rhythm.” He says, “Work-life balance sets an unrealistic expectation of keeping different roles in steady equilibrium. Instead, strive for work-life rhythm. Each week has a repeating pattern of beats — job, family, friends, health, hobbies — that vary in accent and duration.”

        Of course, there are plenty of lists extolling the best careers for work-life balance or the “highest-rated companies …” or even tips for organizations who want to encourage it for their employees.

        However you label it, it all means the same thing — work-life balance is the ability to manage your professional workload and obligations in a way that doesn’t negatively impact your personal life and relationships.

        And if you’re married, the commitment to creating a healthy rhythm between your working and playing hours takes on an even wider perspective.

        Now it’s not just your own values and priorities you need to consider, but also those of your spouse as well … at least if you’re committed to making your relationship as successful as your career!

        Many couples are on the verge of crashing and burning because one — or both — of them has lost sight of the vows they made on their wedding day. Loving, honoring and respecting your beloved does not mean routinely coming home late or working every weekend.

        Of course, that’s bound to happen occasionally, but a steady practice definitely erodes your connection to the other important parts of your life … first and foremost, your partner and family.

        Here are 5 simple tips for creating a healthy work-life balance that will strengthen your relationship and keep you from feeling overwhelmed:

         

        1. Set boundaries at work.

        This is first because it allows you to better manage all of your other commitments to maintain a positive work-life rhythm.

        The first step is to simply say no. Obviously, if your boss has a big project for you, you can’t turn it down, but be clear about how full your plate is and what you’re able to take on. Don’t become the go-to person who says yes to everything … you might make everyone else happy, but you’ll end up miserable.

        Make a promise to yourself to leave work at a reasonable time. Even if you can’t manage it every day, you’re establishing a precedent for yourself and your co-workers.

        Another great time management tip is to plan your day in “chunks.” If your boss does hand you that major project, chop it up into manageable one- to two-hour pieces.

        That way, you won’t feel like you have to complete it all at once and can leave work at a decent hour, knowing you have another block of time to work on it tomorrow.

        And you get to have dinner with your sweetie!

         

        2. Manage your digital connections at home and at work.

        This is certainly part of setting boundaries, but it deserves a spot of its own simply because of the role that all of your various “screens” play in your lives!

        15 Common Body Language Blunders That Successful People Avoid

        15 Common Body Language Blunders That Successful People Are Careful To Avoid

        Your body can speak louder than your words without actually saying anything at all. And the highly successful people know exactly how to communicate with their body to make a statement. Expressing nonverbal signals effectively shows high levels of emotional intelligence. Hence, you need to be careful about what you speak through your body language.

        Our bodies have a language of their own, and their words aren’t always kind. Your body language has likely become an integral part of who you are, to the point where you might not even think about it.

        If that’s the case, it’s time to start, because you could be sabotaging your career.

        TalentSmart has tested more than a million people and found that the upper echelons of top performance are filled with people who are high in emotional intelligence (90% of top performers, to be exact). These people know the power that unspoken signals have in communication and they monitor their own body language accordingly.

        What follows are the 15 most common body language blunders that people make, and emotionally intelligent people are careful to avoid.

        1. Slouching is a sign of disrespect.

        It communicates that you’re bored and have no desire to be where you are. You would never tell your boss, “I don’t understand why I have to listen to you,” but if you slouch, you don’t have to—your body says it for you, loud and clear.

        The brain is hardwired to equate power with the amount of space people take up. Standing up straight with your shoulders back is a power position. It maximizes the amount of space you fill. Slouching, on the other hand, is the result of collapsing your form—it takes up less space and projects less power.

        Maintaining good posture commands respect and promotes engagement from both ends of the conversation.

         

        2. Exaggerated gestures can imply that you’re stretching the truth.

        Aim for small, controlled gestures to indicate leadership and confidence, and open gestures—like spreading your arms apart or showing the palms of your hands—to communicate that you have nothing to hide.

         

        3. Watching the clock while talking to someone is a clear sign of disrespect, impatience, and inflated ego.

        It sends the message that you have better things to do than talk to the person you’re with and what you’re anxious to leave them.

         

        4. Turning yourself away from others, or not leaning into your conversation

        It portrays that you are unengaged, uninterested, uncomfortable, and perhaps even distrustful of the person speaking.

        Try leaning in towards the person who is speaking and tilt your head slightly as you listen to them speak. This shows the person speaking that they have your complete focus and attention.

         

        5. Crossed arms—and crossed legs, to some degree—are physical barriers

        They suggest you’re not open to what the other person is saying. Even if you’re smiling or engaged in a pleasant conversation, the other person may get a nagging sense that you’re shutting him or her out.

        Even if folding your arms feels comfortable, resist the urge to do so if you want people to see you as open-minded and interested in what they have to say.

         

        6. Inconsistency between your words and your facial expression

        It causes people to sense that something isn’t right and they begin to suspect that you’re trying to deceive them, even if they don’t know exactly why or how.

        For example, a nervous smile while rejecting an offer during a negotiation won’t help you get what you want; it will just make the other person feel uneasy about working with you because they’ll assume that you’re up to something.

         

        7. Exaggerated nodding signals anxiety about approval.

        People may perceive your heavy nods as an attempt to show you agree with or understand something that you actually don’t.

         

        8. Fidgeting with or fixing your hair signals that you’re anxious, over-energized, self-conscious, and distracted.

        People will perceive you as overly concerned with your physical appearance and not concerned enough with your career.

         

        9. Avoiding eye contact makes it look like you have something to hide, and that arouses suspicion.

        Lack of eye contact can also indicate a lack of confidence and interest, which you never want to communicate in a business setting.

        Fitspiration: Top 50 Beast Mode Gym Quotes To Get You Grinding

        Fitspiration: Top 50 Beast Mode Gym Quotes To Get You Grinding

        Starting to work out or even starting a new workout routine can be one of the biggest challenges for most of us. No matter how much we want to start training and get the body we want, when it comes to actually doing the work most of us tend to get cold feet. Truth is, just looking at someone doing burpees in the gym can make me sweat.

         

        Dreams turn into reality ONLY with effort

        At the end of the day, we all want to go through the pain and hard work to create a better life for ourselves. Fitness is not only about our body. It’s about us. It’s about our confidence. Our self worth. Self love. And about taking charge of our own life. You might not be able to get your six packs abs just yet, but if you put in the work, you will surely build your dream physique sooner than you think.

        From waking up at 5 in the morning to doing another rep of that burpee, these powerful gym quotes will not only get you amped up, but these will ignite the fire that’s already burning inside.

        Best beast mode gym quotes

        Here are the top 50 gym quotes that will make you train stronger, longer and harder.

        Get ready for the best fitspiration!

        Here we go!

        • The secret of getting ahead is getting started. -Mark Twain
        • Life is better when you’re going beast mode.
        • Someone busier than you is working out right now.
        • Being defeated is often a temporary condition. Giving up is what makes it permanent.
        • Sweat is fat crying.
        • Champions aren’t made in the gyms. Champions are made from something they have deep inside them—a desire, a dream, a vision. – Muhammad Ali
        • Nothing tastes as good as being fit feels.
        • When you want to succeed as bad as you want to breathe, then you will be successful. – Eric Thomas
        • You have to remember something: Everybody pities the weak; jealousy you have to earn – Arnold Schwarzenegger
        • Everyone wants to be a beast, until it’s time to do what real beasts do
        • It’s simple, if it jiggles, it’s fat. – Arnold Schwarzenegger
        • Pain is weakness leaving the body
        • This month’s exercise is next month’s health.

         

        Gym quotes
        Gym quotes

         

        • If something stands between you and your success, move it. Never be denied. – Dwayne “The Rock” Johnson
        • Today it hurts, tomorrow it works!
        • Train insane or remain the same.
        • If you want something you’ve never had, you must be willing to do something you’ve never done. – Thomas Jefferson
        • The only bad workout is the one that didn’t happen.

         

        Gym Quotes
        • You don’t have to be great to start, but you have to start to be great. – Zig Ziglar
        • Your body can stand almost anything. It’s your mind that you have to convince.
        • The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. There is no magic pill – Arnold Schwarzenegger
        Gym quotes
        • Success is usually the culmination of controlling failure. – Sylvester Stallone
        • You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits. – Michael Phelps
        • You don’t get the ass you want by sitting on it.

        Be Unfuckwithable: 5 Solid Ways To Be More Resilient

        Be Unfuckwithable: 5 Solid Ways To Be More Resilient

        Things will go wrong. It always does. That doesn’t mean you have to hide in the corner and start crying again. You can burn the darkness and overcome all this shit right now. All you have to do is be Unfuckwithable.

        The world is a crazy place, and right in the middle of it all if you, trying to make a decent go of things.

        Then life starts fucking with you. Messing up your plans. Letting you down. Throwing a drink in your face.

        Not just life, but people too. Yeah, actual humans who come along with their own ideas and plans and who aren’t backward in telling you how to do things or where you’re going wrong.

        It’s not fair.

        So when life starts fucking with you, wouldn’t it be cool to be a little bit more…unfuckwithable?

        A bit more resilient. A bit less fragile. A whole lot more confident. Because then, you could do more of what you want rather than feeling like you’re dealing with obstacle after obstacle.

        Well, is this your lucky day, because here are five ways you can be more unfuckwithable, starting right now.

        1. Get Real With Yourself

        You can’t be unfuckwithable while you’re fucking yourself over. So, first of all, you have to get real with yourself.

        The things you’re pushing away need to be faced. The things you’re denying the need to be accepted. The things you don’t want to think about the need to be welcomed in.

        This is not easy, not by a long stretch. It takes courage and it takes time. But squaring up to how you’ve been doing yourself a disservice is essential, otherwise, there’s a whole universe of things that will keep fucking with you.

        It starts with a little honesty. Some real, bare, honesty that shines a light on the things that you’re trying to keep in the dark. These don’t need to be big, life-changing secrets, like being with the wrong person, denying your sexuality or not facing grief. They can be smaller, more subtle things like a fear of intimacy, shame about being an introvert or not facing up to an issue in your family.

        You have to get real with yourself, no matter what you do with what you find. Call it tough love, but it is love. A radical act of love towards yourself to own who you are and where you are.

         

        2. Tell Better Stories

        The stories you tell yourself will fuck with you longer and deeper than anyone else ever will.

        When you tell yourself the story that “other people are better at this than me”, you’ll feel on the back foot and not good enough. When you tell yourself the story that you need to “fit in”, you’re prioritizing the safety of not be singled out over bringing everything you’ve got to the moment you’re in. And when you tell yourself the story that “I can’t screw up or fail”, you’ll never risk much of anything and never gain much of anything.

        Your stories shape your experience. When you start telling yourself better stories, you get a better experience.

        Your brain constructs stories that fit its MO to minimize risk, maximize reward. Anything that keeps you safe stops you from being rejected or keeps you from risking failure is all the reward it needs. So those are the stories it tells you.

        But there are different stories. Better stories. Like the one about how you’ll be okay, no matter what happens. Or the one where you’re greater than the sum of your parts and can learn and grow in ways that means to you. Or the one where you’re already worthy of love and belonging.

        A huge part of being unfuckwithable is seeing the stories you tell yourself that fuck you over, then finding new stories that serve you better.

         

        3. Park the Drama

        Drama is for the Kardashian-loving, opinion-spewing, self-important fools of the world.

        Drama is mired in detail. He said, she said. Who did what? Who didn’t do what? Who likes who. Who hates who. The real problem is. What should have happened is. I can’t believe they did that. And then what happened is. And then. And then. And then. And then. And then.

        When you’re in the drama, all you can see is the endless, rolling, tumultuous detail and how unfair it all is. It puts you in a place where the whole world is fucking around and not listening to you. It puts you in a place where you’re endlessly fucked with.

        The drama keeps you busy while your view of what really matters gets clouded. And it’s the stuff that matters to you—whether it’s love, creativity, contribution, laughter, connection or whatever else—that makes life rich with texture and possibility.

        Being unfuckwithable means elevating yourself above the stuff that keeps fucking with you. Go to where the meaning is, not the trivial. Go to where the potential is, not the problems. Go to where the vision is, not the vultures.

        23 Beautiful Ways Confidence Transforms You and Your Life

        23 Beautiful Ways Confidence Transforms You and Your Life

         Confidence is an amazing quality that can make our lives better instantly. It’s a simple shift in your mindset that can open up a whole new world of endless possibilities.

        Confidence works.

        It shouldn’t come as any surprise to you that I’m it’s the biggest advocate, simply because it’s the answer to a whole heap of questions, such as “How do I get past this fear?”, “What if it all goes wrong?” and “How do I know I’m ready?”. Often though, you only really notice the difference confidence makes when you experience it, even in a fleeting moment.

        Here are 23 surprising ways that confidence changes your life.

        23 Beautiful Ways Confidence Transforms You and Your Life

        1. YOU SMILE MORE

        I smile a lot. I reckon I’d have a serious shot at a medal if smiling was an event at the Olympics. Fact is, it’s so much easier to smile genuinely when you feel free to be yourself and are confident enough to know that you’re enough. A smile that comes from a place of ease and confidence goes a really long way.

         

        2. YOU GET TO ASK FOR WHAT YOU NEED

        Asking for what you need can be scarier than an extinction-level asteroid made of spiders because it means someone might say no and it means that rejection’s in the air. But with confidence, rejection loses its power to diminish you or make you less than. It’s just a thing that happened. So the pressure’s off; it’s okay to ask for what you need.

         

        3. YOU GET A FRESH PERSPECTIVE

        Real confidence is knowing that you’re enough in this very moment, a sense that tends to shake loose some of the crap we sometimes keep close. It’s not all about you, it’s not all about what’s happening to you, it’s about what you get to do now.

         

        4. DECISION’S AIN’T SO SCARY

        If you’ve ever pondered over a decision, doubted which way to go or gone round in circles second-guessing your options, a little confidence might just help. Confidence means being able to choose your behaviour with implicit trust in that behaviour, regardless of what might happen. You get to make a good choice without the pressure of it being the “right” one, and you know you can always make another one.

         

        5. YOU BECOME MORE TRUSTWORTHY

        The more naturally confident you are, the fewer walls and pretences you need to hide behind. We human beings are hardwired to sense whether someone’s genuine or not, so the more natural and confident you are, the more inclined others will be to trust you.

         

        6. YOUR EXPERTISE IS REALLY SEEN

        Holding back your skills and expertise is commonplace in people who don’t value or trust those skills and expertise. It’s through the application of expertise without the need for validation that you build an amazing reputation, so confidence cracks open your expertise like nothing else can.

         

        7. YOU PROCRASTINATE LESS

        Procrastinating is comfortable and familiar like wearing your favourite underwear. The difference is, slipping into your favourite knickers or boxers make you feel good, whereas slipping into procrastination makes you feel less than. You procrastinate because you crave the comfort of the familiar and because taking action means breaking the status quo and straying out of your comfort zone. Confidence cuts through those urges of self-protection and allows you to get stuck in.

        Do This When You Feel Sleepy At Work

        Everyone gets sleepy while working once in a while. Although it’s not that big of an issue, it can land you in trouble at work if a senior or even worse, the Boss catches you.

        In today’s busy and competitive world, we need to be the best version of ourselves and that can only happen when we are wide awake and active. This means that staying attentive while working is very very important.

        Most people struggle with staying awake and attentive at work and start relying on energy drinks. What they don’t know is that energy drinks can have a really harmful effect on their health.

        Trust me, I’ve gone through a similar phase in my life where I was addicted to work and started relying a lot on those miraculous yet dangerous beverages. Now I know I shouldn’t have done that and that there are a lot of natural ways to stay attentive and active while working.

        I decided I wanted to change my life and I figured out these ways with the help of my friend. I observed, tested, and noted down the ways that work the best for me and I would like to share them with you all. I know there are people out there who struggle with a similar thing and I’m here to help them.

         

        So, let’s get started without any further unnecessary delay:

        • Stand Up And Move Around A Little Bit

        When you’ve been sitting for a long time doing the same thing, you’re bound to feel sleepy. Just get up and take a walk for ten to fifteen minutes to feel awake.

        Moving around gives your body the signal that you need to use it for a longer time and it needs to stay active. Although this might not sound like the best way, this will make you feel awake and attentive again in no time.

         

        • Take A Nap

        Before you call me crazy, I’m not talking about sleeping, I’m suggesting you take a nap. A nap is a mini-sleep for fifteen to thirty minutes that is proven to energize you for the rest of the day.

        Just take one of those breaks you keep ignoring and just close your eyes and relax for a while. You deserve it! Oh, but don’t forget to set the alarm for after fifteen or thirty minutes so that you can get back to work on time feeling energized and amazing.

         

        • Give Those Hardworking Eyes A Break

        Nowadays, almost everyone works while sitting in front of a computer screen. This is bound to tire up your eyes. Just distract them for a little bit by looking anywhere else but the screen.

        You can even close them off for a little bit to give them the rest they need. Trust me, this will give you the amount of energy you need to go on for a little longer. Keep repeating this if necessary.

         

        • Give Yourself An Energy Boost By Eating A Healthy Snack

        Caution: I don’t mean junk food and protein bars! Always keep something healthy to eat on your desk while you are working.

        It might not sound energetic but it surely will make you feel a boost of energy after you start doing it. Whenever you feel sleepy, just eat one of these and you’ll be good to go:

        • Celery stick with peanut butter.
        • Fruits such as an apple or a pear.
        • A healthy salad made with green vegetables (without dressing).

        There are many more food items that can give you instant energy but these are the ones I’m habitual of and they are amazing in doing the job.

         

        I don’t mean drink as much as you can but at least drink the required amount per day that is two liters or half a gallon in a day.

        If you are feeling tired or sleepy, keep drinking a small amount of water after every ten to fifteen minutes. Doing this will make you feel super energetic by the time you are done with half a liter.

        Wait for some time and when you start feeling sleepy again, repeat the process until you feel energetic. Doing this will not only keep you active, but it’ll also fulfill the basic need of two liters of water consumption per day.