KC FairGame: 2019

Tuesday, December 31, 2019

Objective subtle cognitive difficulties predict amyloid accumulation and neurodegeneration

Researchers report that accumulating amyloid protein occurred faster among persons deemed to have 'objectively-defined subtle cognitive difficulties' (Obj-SCD) than among persons considered to be 'cognitively normal,' offering a potential new early biomarker for Alzheimer's disease.

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7 Tips for Coping with Stress Effectively

Stress can happen to anyone, anywhere at anytime. It can be mild or intense. It can be short or long lived. It can lead to panic, sadness or inability to handle things. Or it can be dealt with effectively. You don’t have to let stress control you. Instead, coping with stress is possible.

"The greatest weapon against stress is our ability to choose one thought over another." - William James

Stress can either define your life experiences or be something that motivates you. Instead of worrying all the time, use that energy for positive motivation. Stress can stop you, if you let it. You only need to let life happen and learn to go with the flow in order to cope with stress. Give up the notion of total control because it does not exist. When stress happens, we are either pushed forward or stopped in our tracks. We either let it help us rise or let it sink us down. The choice between the two are in coping skills. You can be having a great day and suddenly something happens that lets you down, and suddenly the whole day is ruined. You will rise though, if you learn that stress is a part of life, and that you don’t need to control it. You only need to find a way to cope with it. Some signs of stress are elevated heart beat, sometimes leading to panic or panic attacks. Sweaty palms, fear rising, catastrophizing the worst will happen, feeling pressure, having a timeline to solve your problem or complete a task... This is how we start to experience stress. People and circumstances can stress us out. It can be daunting to solve every problem on your plate. But it’s possible to solve some problems effectively with coping skills so you can tackle that to do list. It’s not possible to solve problems WITH stress. In fact, stress can hinder us from success when we let it take over. You need tools to do the job well done. These tools are helpful when dealing with stress to overcome difficult situations. You only need to learn to cope, not control it. Some effective ways to cope with stress are the following:

1. Break down Your Task or To-Do List

The first step towards clearing it is writing it down, so you create a to do list. But what do you do once you get there? Do you start with the easiest task and work your way to the most difficult? Do you start with the most urgent or the most important or a mix of both? Breaking down your task list can help you cope with stress. You will find that people, circumstances will change that lift the stress from you, but your attitude in any situation is what keeps stress truly at bay. Start with prioritizing your task list. What are your long-term goals? What satisfies most of that for you? You can decide to act on tasks that help you in the longterm the most while also tackling the urgent, right here right now needs of your life. Mind Tools says:((Mind Tools: Time Management))

“With effective time management, you can take control of your time and get on top of your to do list.”

Breaking down your task management is about what is most important to you in life and your day to day functioning:

Write down all your tasks that need done, in no particular order.
Color code, flag or whatever method you like-urgency and importance in a ranking order that you decide.
Take out a calendar or planner and plot out when you will tackle each task.
Prioritize each day what you need to get down and follow this method.
Start over and do it all over again regularly.

A to-do list is more than just task and time management. It is about priorities. When you know your priorities, you are less stressed about choices you have to make. Learn more tips about using to-do lists here: The Right Way to Make a To Do List and Get Things Done

2. Find a Good, Therapeutic Outlet

When you find an outlet, it can include therapy, but it also can be coping skills that you pick and enjoy. It’s something that lets out the stress. Exercise, journaling, talking to someone or to a therapist, listening to music, meditation, cooking, relaxing in general, reading a good book, watching a movie or TV show... What you do is up to you. Once you pick a coping skill, your stress will decrease and your ability to COPE will increase. You will then be able to perform the task at hand. You will be able to use your coping skills to achieve your goals. Once you have less stress, you can resume working. You can decide what you do with your time, even when stress is daunting and big. You can decide to spend your time your way. You can rest. You can recharge. You can find strength again when you use your coping skills. You just need an outlet for the stress. You can’t just push through everything in life and decide not to feel. Let yourself feel. Feeling is not the enemy. Lack of focus is. You can be focused on a task ahead and still decide to feel. You can even use that feeling to motivate you. The key is to let it out. Stress management is not just about overcoming stress. It’s using it. It’s not letting it control you. It’s effectively coping you so you can still breathe.

3. Schedule Breaks for Yourself

It’s very important to recharge. When you are creating a to do list, you need to ask yourself, “When is the best time for me to recharge and relax so I don’t let this overwhelm me?” This isn’t the same as procrastination. You give yourself a timer and let yourself rest when you set it. Scheduling breaks in your day is something many of us forget to do. According to Harvard Business Review,((Harvard Business Review: To Be More Creative, Schedule Your Breaks )) it says that you should trying even switching up tasks to keep yourself from being overwhelmed and burned out when you are problem solving.

“When you’re working on tasks that would benefit from creative thinking, consciously insert breaks to refresh your approach. Set them at regular intervals- use a timer if you have to.”

It says that this may be indeed the best use of your time, to schedule breaks, to get better results. Be guilt free in your pursuit of the best problem solving skills. Taking breaks will actually enhance your skills leaving you with less stress overall.

4. Meditate to Release Tension in Body, Mind and Soul

Meditation and mindfulness can help in each circumstance with learning how to use our inner strength to grow and give. We can learn from meditation that life is a current, and we can either swim with it or get pulled under. This is very important to note when we are stressed. Meditation can help us release stress sometimes more than anything else. It brings us very much into the present. Worrying is about the future; stress is an emotional response to worry and pressure that tends to feel very negative. But we can dial it down with meditation so that we can deal. Mindfulness is about using the present moment to the best of your ability. You can be meditative in it with the simplest of tasks. It’s grounding yourself with each moment in terms of using the task at hand to be present. You can be cooking, washing your hands, eating, or walking outside. All you need to do is breathe and be in the moment in order to meditate. It can even be as simple as releasing tension in your body. Unclench your jaw. Release your shoulders from your ears. Release all tension from your whole body by thinking of each body part's release. Start with your head and go down to your feet and toes. Do it as often as you like. Learn how to meditate easily: Meditation for Beginners: How to Meditate Deeply and Quickly

5. Be Grateful

Stop what you’re doing. Think about what you still have. Rather than seeing the odds as against you, see what you have already done and already have. This will help you to move forward. You are still alive. You still have tools that you can use to help you. You have resources. You have people; you are not alone. You have abilities. Where you lack, you can ask for help. So you only need to be grateful. It doesn’t mean you discount the pain you have had in any situation, but you acknowledge what you can do with it. You are not over. This stress will not define you or decide for you. You can use what you have right here and right now to make a difference. Write a gratitude list daily. Even if you only think of three things to be grateful for, that is more than enough. Remind yourself of this list of gratitude to help you cope with the stress you feel. Through realizing what you still have, you can find better solutions and release the stress from overtaking you. Your thoughts have power. Using gratitude to defeat stress is something you can do daily. You can actually train your brain to be more grateful by coming up with at least three things daily that you are grateful for.

6. Find the Motivation

Finding motivation for many can be difficult. But you’re not like other people. You are the only you in this whole universe. That means what motivates you may be different from what motivates someone else. You may decide to pursue things other won’t agree with or understand. That’s okay. The key is that you have decided something. And that often comes with a lot of stress. When you are stuck, it’s up to you to find the motivation. You can let situations define you or you can reclaim your story. You can stand for something. You can do a social good. You can help a friend. You can release the negativity by focusing on the positive. It’s up to you. You have control here. You have some power. You have some say. According to Barking Up the Wrong Tree, a science based answers and expert insight blog that has been featured on The New York Times, The Wall Street Journal, Wired Magazine and Time Magazine, there are 3 steps to motivating yourself backed by science:((Barking up the Wrong Tree: How To Motivate Yourself: 3 Steps Backed By Science)) They are getting positive, rewarding yourself and getting peer pressure are the best ways to motivate yourself. It also says,

“Think of yourself as a motivated, productive person. Research shows how people feel about themselves has a huge effect on success.”

When you decide to be positive, you make a decision to not let the stress or negativity weigh you down or define you. Reward yourself because you deserve goodness and you deserve happiness and you deserve to be recognized for your work in life. Lastly, getting peer pressure is about letting others in on your goals. That helps you stay motivated and stay moving forward.

7. Ask for Help

When you are struggling, you don’t have to have all the answers. You just need a healthy outlook and to let input in. You will be better with stress when you have others to help you. Even if it is a professional such as a therapist or an expert such as someone in your field, or a friend, or family member you trust, all that matters is that you’re not afraid to need help. Perfection is something we all strive for, but we can’t have because it doesn’t truly exist. We can get close to it, but there’s always a way to do something better that will be found out in the future. So, ask for help. Ask for people’s input. Don’t be afraid to get feedback. Maybe there’s a more effective way to do something. That will lead to less stress and more productivity. If you find it difficult to ask for help, these tips can help: How to Ask for Help When You Feel Silly to Do So

Final Thoughts

Stress is unavoidable. It will always be present in our most trying times. You can either learn to cope with it or let it ruin you. It doesn’t have to control you in the way it has been. You can make the change today, right now to take your power back. These 7 tips for coping with stress effectively can do just that. Good luck!

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Monday, December 30, 2019

16 Good Habits of Happy and Successful People

If you have ever battled depression – deep depression – you know that happiness is not to be taken for granted. If you have had the experience of ever struggling to pull yourself out of bed and go through the song and dance of getting yourself together, you may analyze the days when you feel good. You think about what you did, what you ate, where you went, who you were with. You think about the conversations that rejuvenated you and those that seemed to zap the life right out of you. You study these things like you are completing a research project. You understand that one day, perhaps one day not in the distant future, you will need to retrace your path and duplicate the very things that at one time brought you joy. If this is you, or someone you know, this article is for you. Many of us spend a considerable chunk of our lives on a happiness journey. We search for happiness thinking we’ll find it in relationships, in our kids, in our careers, in our life experiences, in our social media connections, in status, even in our homes and in our material possessions. But happiness is so much bigger than our latest conquest or accomplishment. Happiness is a deep sense of ease and comfort. It is joy, and joy that isn’t fueled by external motivators. In an interview with Business Insider’s Jacqui Frank and Sara Silverstein, Deepak Chopra said this in reference to happiness:

“Social scientists say that happiness depends on lots of factors, the first is do you look at the world as a problem, or as an opportunity? Basically your attitude toward life. Secondly depends on your financial resources, because lot of people are, these days anyway, very scared about health insurance, about retirement benefits, about their future. But that adds about 10-12%. Your attitude determines 50%. And then the last part, which determines 40% of your daily happiness and experiences, do you have the ability to make other people happy? That's the fastest way to be happy.”

I loved the movie “Eat, Pray, Love” because it documented, for me, the journey to happiness and peace. Because I have been on my own journey to find happiness and some measure of success. I have reflected on when I am at my happiest. I have also studied people who appeared to be genuinely happy and successful to understand what they do and why. Through this research and years of self-work, I have come to believe that happy and successful people maintain 16 habits that perhaps we should all consider.

1. They Have a Positive Outlook.

As Chopra inferred in the Business Insider article, people who have a positive outlook view the world as full of possibility and opportunity. Their inherent attitude toward life is one of possibility. Cultivating positivity is then linked to happiness. And happy people, according to Chopra and others, are optimistic.

2. They Know Themselves.

Happy people may enjoy other people, but they have also spent a considerable amount of time getting to know themselves. They know what makes them upset, and they know what brings them happiness. They know what they like and dislike. Happy people, and successful people, are in tune with themselves.

3. They Rest.

I’m convinced that rest is an undervalued superpower. It is what enables us to heal and recover, yet many of us fill our lives with so many obligations that rest becomes illusive. Even when we lie down to rest, our minds are racing with the commitments we have for the following day or the things we were unable to accomplish earlier in the day. This can lead to restless nights and an inability to get deep sleep. But happy people and successful people value rest as much as they do productivity. They understand that they cannot bring their best selves to the work if they are tired, worn down and exhausted.

4. They Are Content.

When I was a kid, my father would say, “Jennifer, do you want to know how to save money? Learn contentment.” It was a marvelously simple explanation. Being content solves a multitude of problems. It can help you save money by ceasing from continually wanting the next best thing. It can also help you to enjoy where you are at any given point in your life. Content people are present. They do not live in search of the next big thing. They celebrate what they have and take pleasure in the here and now.

5. They Embrace Self-Compassion.

Happy people have learned the difference between guilt, shame and blame. They understand that the key to their happiness is being gentle and compassionate with themselves. They offer themselves the grace they would extend to a close friend. When they make mistakes, as each of us do, they respond with compassion and grace.

6. They Silence Their Inner Judge.

I once had a friend who was extremely difficult to please professionally. She seemed to find fault in everything. As I got curious about how to please her, I committed to really listen to what she was saying and what was left unsaid. I learned that this person was highly critical of herself. She judged herself harshly, and therefore judging others harshly was second nature. I learned, then, that judgmental people judge themselves first and others second. This is counterproductive and incompatible with happiness. To be happy, we must silence our inner critic. One way to do this is to give our inner critic a name. When we hear the critic rising up to condemn us or others, we can call that part of ourselves by the name we’ve chosen and gently thank it and ask it to have a seat. Another way to silence the inner critic is to develop as much self-love and compassion as possible. When we practice self-love, the love we give to ourselves will gradually extend to others. And when we walk through life without the need to judge ourselves or others, we can and will experience emotional freedom and happiness.

7. They Feel Their Emotions.

Happy and successful people understand that being present in their physical bodies includes being able to experience the range of emotions that come with the human experience. Rather than running from unpleasant emotions and feelings, they allow themselves to experience and feel emotions. They give name to their emotions, and most importantly, they don’t judge themselves for feeling anger, sadness and hurt.

8. They Realize Their Chief Competitor Is Themselves.

Happy and successful people are narrowly focused on their own growth and development. Rather than focusing on others’ accomplishments, they focus on what they want and lean into that desire. They are inspired by their peers, but they hold themselves to standards that they themselves create.

9. They Care About Their Mental Health.

Happy and successful people ideally understand that health is bigger than one’s physical body. It also includes the mind. They understand that they cannot give what they do not have, and they take time to care for their mental well-being. This includes going to therapy or counseling, and it also includes ridding themselves of toxic people and situations. Caring for one’s mental health also means examining harmful thought patterns and working to develop a healthier worldview. It’s important to note that happy and successful people can still experience depression, anxiety and mental health disorders. The difference is that they have a plan to combat those emotions and work through them. They are not passive passengers when it comes to their mental health. They are working a plan and committing to continue investing in their mental well-being.

10. They Care About Their Physical Health.

Happy and successful people understand that they have one body and one life to live. While they may be on a journey to optimal health, they are mindful of the need to care for their physical health. This looks like making and keeping dental, doctor and mental health appointments. It looks like exercising, and it also entails a healthy and nutritious diet. Happy and successful people aren’t chasing an ideal body but rather aiming for developing an ideal body for them. This means they are less concerned about beauty standards and more concerned about what they must do to look and feel good internally.

11. They Understand What Brings Them Joy.

If I am sad, I have learned that there are fail-safe things that I can do to get into a better mood. I have learned that being outdoors, namely being on a trail or someplace in nature, will automatically bring me joy. The smell, the terrain, the beauty of parks and trails conspire to snap me out of my circumstance and into a place of possibility. Happy people have taken the time to research what brings them joy. They understand what activities bring happiness, and they make time to invest in those activities. They do regular internal work to understand how to be their happiest selves, and equipped with this knowledge, they make a plan to do more of what lights their souls on fire.

12. They Invest in Themselves.

Happy and successful people refuse to live their lives pouring into others without taking the time to pour into themselves. They know that with investment, they can be better and do better. They make time to invest in themselves by returning to school, taking courses to learn or enhance a skill, learning a new language, taking a cooking class or engaging in a sporting interest.

13. They Disconnect.

Happy people and successful people are able to disconnect from social media and other distractions. They can focus intensively on their work, families and commitments and regularly take breaks from social media. They are not glued to their phones, iPads or other communications devices. Citing a happiness study from Kent University,((Psychology Today: Excess Cell Phone Usage Reduces Happiness))

“Excessive use of even the best technologies reduces our happiness in meaningful ways.”

14. They Help Others.

One of the most rewarding activities is being in service to others. Years ago, as a noncustodial mom, I decided that when I would get down about not seeing my son on a daily basis, I would help my nieces, whose mom was a single mother. I would pick them up, take them shopping or out to eat or otherwise spend the day with them. Before long, the sadness I’d felt would dissipate. In serving and helping others, I am, in a sense, helping myself. The same is true today. Happy people understand that giving is its own reward.

15. They Seek Help.

While happiness is elusive, it is indeed possible. The great news is you don’t need to have all the answers, you only need to know where to turn. Therapy is an excellent resource along your journey to live a happier life. A therapist can help you get unstuck and discover strategies for living a happier more fulfilling life. If you aren’t sure where to turn, start with a search on Psychology Today. If the cost of therapy is prohibitive, consider speaking with a counselor, faith leader or trusted friend.

16. They Live with Gratitude.

When you practice gratitude, you create a habit of identifying and celebrating the good. You train your brain to look for the positive. An undeniable habit of happy and successful people is gratitude. They practice it daily, and the practice brings them happiness. One of the biggest myths about change is that it is possible or impossible depending on your age. With age, it is thought that people are less capable of change. Alternatively, if you have lived with a condition for an extended period of time, it may be easy to assume that change is impossible.

Final Thoughts

Fortunately, anyone can change. As Dr. Laurie Santos, professor of Yale University’s most popular class, “The Science of Well-being” and host of the new podcast, “The Happiness Lab,” said,

“Happiness is possible, even for people in serious psychological distress.”

More on Living a Successful Life

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16 Good Habits of Happy and Successful People

“Social scientists say that happiness depends on lots of factors, the first is do you look at the world as a problem, or as an opportunity? Basically your attitude toward life. Secondly depends on your financial resources, because lot of people are, these days anyway, very scared about health insurance, about retirement benefits, about their future. But that adds about 10-12%. Your attitude determines 50%. And then the last part, which determines 40% of your daily happiness and experiences, do you have the ability to make other people happy? That's the fastest way to be happy.”

1. They Have a Positive Outlook.

2. They Know Themselves.

3. They Rest.

4. They Are Content.

5. They Embrace Self-Compassion.

6. They Silence Their Inner Judge.

7. They Feel Their Emotions.

8. They Realize Their Chief Competitor Is Themselves.

9. They Care About Their Mental Health.

10. They Care About Their Physical Health.

11. They Understand What Brings Them Joy.

12. They Invest in Themselves.

13. They Disconnect.

“Excessive use of even the best technologies reduces our happiness in meaningful ways.”

14. They Help Others.

15. They Seek Help.

16. They Live with Gratitude.

Final Thoughts

Fortunately, anyone can change. As Dr. Laurie Santos, professor of Yale University’s most popular class, “The Science of Well-being” and host of the new podcast, “The Happiness Lab,” said,

“Happiness is possible, even for people in serious psychological distress.”

More on Living a Successful Life

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7 Reasons Why Creating a To-Do List Makes You Productive

There are all kinds of productivity hacks out there. From the famous Pomodoro Technique to having a well structured, high-energy morning routine. The list can go on and on for various productivity methods. But none compare to the productivity hack of making a to-do list. While some would disagree with me, the fact remains we are people in the end. There is something powerful when we put what we need to do on a piece of paper. In fact, putting together a to-do list can make us more productive in the right circumstances. What are the benefits of creating a to-do list? If you couldn't tell, I'm a huge fan of a to-do list. They are what govern my day and I stand by them. Through my use of to-do lists, I've come to learn the perks to them and how to make the most of them. I say this because as I mentioned above, some people would disagree with me. Some turn to articles that claim specific CEOs don't use to-do lists or they've got first-hand experience how to-do lists have failed them in the past. I won't deny that I've struggled at first with a to-do list in the past. But there have also been times where a to-do list has saved me a lot of headaches and strifes as well. As we explore the benefits of these lists, I hope you'll see these lists the same way I do.

1. To-Do Lists Create Order

First on our list of benefits is the fact it creates order in our lives. Whenever we are tackling a project or following through with a plan, we need it broken down. We do this because our own brain can only handle so much in terms of a task. So if we break down a task into bite-sized and doable chunks, it's easier to process and get things done. You can even stretch this to the point that this helps us strategize our day too.

2. To-Do Lists Help You Create Accountability

In today's age of technology, it's rare for us to write things down. While that might be troubling to some people, I'd say it's a good thing. It's powerful because when we do write things down, we create accountability for ourselves. Not only that, but something we write down sticks into our mind more than writing it in our smartphone or tablet. Now that you've written something down, you've given it life and it's up to us to accomplish that goal.

3. You Can Personalize Your To-Do Lists

If you look around, you'll find all kinds of styles of to-do lists. Each one is unique and has it's own perks to it - like this 1-3-5 to-do list created by The Muse. The point is that, there are so many styles that you can take one style and make your own out of it, and still reap the benefits. This means there is plenty of room for you to experiment too.

4. To-Do Lists Help Relieve Your Stress

One other benefit I want to highlight is that it's a stress reliever. I want to bring attention to this for two reasons:

The feeling of moving forward and scratching off items on your to-do list is a feel good.
But it's that feel-good feeling where some people argue where to-do lists can be destructive.

You see, the act of scratching things off your to-do list releases a substance called dopamine into your brain.((How Stuff Works: How Dopamine Works )) It makes us feel good and happy. But it's also addictive. Where some people argue against to-do lists is the fact some people will purposely make to-do lists excessively long just to get that dopamine fix. This makes sense because like an addiction, we grow numb and eventually need larger dosages to get that same feel-good feeling. While that's not a lie, the truth is that's not on the fault of a to-do list by that point. A to-do list, when done constructively, can relieve stress. When you consider the various methods of making a to-do list, you'll find they're conservative.((HubSpot: How to Make the Most of Your To-Do List: 7 Styles to Try )) People are only focused on a handful of tasks every day. They don't bother writing a list for every single action they take. You can also incorporate other principles into your to-do lists in order to stay focused and relieve stress

5. A To-Do List Leaves You Open to Rescheduling and Organizing Time

Part of that stress relief comes in the form of more flexibility and organization of your time. Where there are so many deadlines for us to follow, knowing what's coming up in advance can help us plan better. In the event where you have too many things to do, you can try to reorganize the tasks. This can also work in the reverse where if you see an opening in your schedule, you can pick up your productivity so you can relax more later. Having a to-do list can also help you in getting back to things whenever you are pulled away. Life throws distractions our way all the time, and having a to-do list can help you in getting back after you finished with something that took your attention.

6. To-Do Lists Help You Delegate

And on the note of feeling overwhelmed, putting a to-do list can also help you in figuring out what you can delegate. If your list is way too long, you can shorten it by giving it to someone else. The scenarios are different in every situation but for anything work related, there is large and thriving freelance industry ready to handle any task. In other cases, you could find an employee or possibly a family member or friend to help you out with a task outside of work.

7. A To-Do List Helps You Grow

When jumping into something, there are bound to be some bumps along the way. While these pitfalls cause people to get turned off from to-do lists entirely, I find them as a reason to grow. With every new problem comes an opportunity to learn, and grow. There are all kinds of pitfalls people fall into with to-do lists((The Muse: 5 Reasons Your To-Do List Is Making You Less Productive)) and facing these problems gives us a chance to thrive, learn and improve. Remember that failure is only truly a failure if you give up and refuse to learn anything from the experience.

How to Reap the Benefits of a To-Do List?

Feeling overwhelmed. Missing deadlines. A tendency to forget about important things. General stress or anxiety and a lack of direction in life.... These are some of the common symptoms some people can experience when they lack a to-do list. At their core, a to-do list is a list of priorities. They can also be a list of goals that you want to achieve in your life or over the course of a week. To-do lists are incredibly flexible tools for people but, it essentially serves as a compass for people. When we are writing something down, it sticks to us and further consult of that list serves as a reminder for us to get it done too. Of course, there are times where a to-do list will fail you. When we don't use them properly, they are what many others have said: a waste of time. After all, most who use to-do lists poorly are unfocused and can be unreliable. But when we are using them properly, this sense of order creates structure and can keep us in check. There is a sense of stress relief because we put into perspective how many things we have to do and the time allotted. This compass aspect also plays another significant role in that it allows us to boost our productivity in several ways. While we think of to-do lists as a simple list of things to do, I've already outlined there are many ways to organize lists. With this in mind, it makes sense there are various ways we can build on that. When we understand how we get things done, we can start to prioritize ways to get things done. Similar to the 80 20 rule, we begin to leverage the methods that will push us the most. For some, it may be narrowing the items into specific instructions. Or maybe we work better with a few items but make them the most important tasks to complete. Whatever the case, when we have a direction, we get a better idea of what are some upgrades((Greatist: How to Actually Get Sh!t Done With a To-Do List)) to an already productive system. Furthermore, if we are struggling with getting things on our to-do list, we can turn to active solutions or find some other things that are sapping at our energy. Ultimately, if we are failing at making a to-do list, we can learn to make them better and helpful.

The Bottom Line

A to-do list is the ultimate form of boosting productivity. Unlike many other tools out there, this one can incorporate multiple methods. Not only that, but it also takes a deeper look at our views and how we work. The fact that a to-do list is so flexible allows us to use various methods and building blocks to make it a tool to help us improve and get so much done. I hope by the end of this you will give this a try and see how much a to-do list can change your life.

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7 Reasons Why Creating a To-Do List Makes You Productive

1. To-Do Lists Create Order

2. To-Do Lists Help You Create Accountability

3. You Can Personalize Your To-Do Lists

4. To-Do Lists Help Relieve Your Stress

One other benefit I want to highlight is that it's a stress reliever. I want to bring attention to this for two reasons:

The feeling of moving forward and scratching off items on your to-do list is a feel good.
But it's that feel-good feeling where some people argue where to-do lists can be destructive.

5. A To-Do List Leaves You Open to Rescheduling and Organizing Time

6. To-Do Lists Help You Delegate

7. A To-Do List Helps You Grow

How to Reap the Benefits of a To-Do List?

The Bottom Line

More to Help You Get Organized

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Friday, December 27, 2019

23 Goals in Life to Achieve for Personal Success

Have you ever wanted to achieve personal success in your life but aren't sure how? Almost all of us have. Except it is only a select few that realise that it is having the right goals in life that will carry you towards the dream of having your best days in front of you. Personal goals come in every area of life, whether it be deeply personal ones, health-related, financial-related or how to become a better person in society. Prioritising sleep, practising mindfulness and keeping up with long, lost friends are just some of the goals you need to adopt to lead a happy and successful life. Imagine if you had a set of amazing goals that you could begin today and continuing pursuing until your final days. How would that make you feel? Once you realize that there is no set destination in this game of life, only a dance to be danced, you are free to achieve your own version of personal success. This article is set out to help you achieve just that. It highlights a variety of goals in life in different areas such as health, finance and creativity that will help guide you toward fulfilling your own potential. With 23 different goals, it is intended for you to take your favourites and run with them: Personal Goals in Life:

1. Pursue Equanimity in Yourself

Whilst many people pursue happiness, wealth and health in themselves, it is usually only through equanimity where most of these things become accessible. Equanimity is defined as peak calmness and composure, no matter what life is throwing at you. If you can find equanimity in the most difficult of situations, then you will breeze through situations that others (and your previous self) found extremely stressful. The best way to achieve equanimity is to practice putting yourself in tough situations again and again. Just like learning to drive a car, gradually what used to terrify you becomes routine and that is how you start to level up.

2. Travel as Often as You Can

People often talk about travel being a gateway to the soul but it is hard to recognize just how true it is until you have done it for yourself. Travelling doesn't even have to involve flying to the other side of the world to become a Buddhist monk for a year. The benefits of travel can come from something as simple as a weekend away in a foreign city in your own country. Travel not only opens you up to new people, new cultures and new experiences, it also helps you grow as a person by reminding you that there is more life going on outside of your own personal bubble. So get out there and make travelling one of your goals in life!

3. Take a Class That Interests You but Is Irrelevant to Your Career

As a person who is passionate about self-improvement and creating a better quality of life, you probably love to learn new things and feel productive. Sometimes though, you can overdo the whole career thing and forget about what truly sets your heart on fire. You forget about all of the hobbies you used to pursue before 'life got in the way'. So go out and take a class that you are fascinated by or used to love that has nothing to do with your work. Not only will life get back some sparkle but it will keep you much more refreshed for when it is time to work again.

4. Practice Mindfulness

Things that get a load of hype very rarely live up to their expectations. Mindfulness is definitely an exception. People have been preaching about mindfulness for a long time now and its roots go all the way back to early Buddhism. Until very recently, the benefits were purely anecdotal but scientific evidence is now emerging about the power of mindfulness.((Science Direct: Mindfulness-based stress reduction and health benefits: A meta-analysis )) Mindfulness is most effective when it is practised daily, even for just ten minutes. Sit comfortably and simply pay attention to your surroundings and your thoughts. It sounds simple but is incredibly effective. Take a look at these 7 Simple Tricks To Bring More Mindfulness Into Your Life

5. Love Life for What It Is, Not What You Think It 'Should' Be

There are countless times when life doesn't go your way. It is useless to fight it, so you just need to accept and embrace whatever life has in store. When you are consumed by what life 'should' be like, you are drowning in your own expectations and shortcomings. This is a sure-fire way to lead a life of frustration and disappointment. The only way around this is to enjoy every up and every down. Life is a symphony with a variety of notes and melodies; stopping and replaying one note that you like or don't like spoils the whole thing.

6. Live Presently

Living in the past or in the future is where most of human suffering lies. It is often regrets about what you should have done or worries about what you need to do that lead to unnecessary negative emotion. It is easy to forget that you only ever live in the present moment. Every thought and experience that you have ever had has taken place in the ever-flowing 'now'. Therefore it makes a lot of sense to make one of your life goals to live presently, as this is the only place where life happens.

Health Goals:

7. Run for 10km

Why 10km? Because it is not short enough that you can tick it off your life goals list with only minimal training but isn't too long that you never start training. 10km at a good pace equates to about an hour of running. You can do that, right? Even if you do happen to fall short of the marker, running is an excellent health habit to pick up anyway as it requires no gym membership and is accessible to anyone with a pair of running shoes. It should definitely have a place on your list.

8. Hold a Deep Squat for One Minute

You might think that this is an easy goal in life to accomplish because tiny babies can do it with ease. You might want to think again! Although some of us can do it with relative ease, a surprising majority of people either struggle to get deep enough or fall backwards off balance when they get into the deep squat. As an article on QZ points out, it is a form of active rest that is evolutionarily designed to counteract the bodily harms caused by sitting for long periods during the day.((QZ: The forgotten art of squatting is a revelation for bodies ruined by sitting )) Holding a deep squat for a minute or more every day is a great way to boost your ankle, knee, lower back and core mobility as well as boosting your balance. All essential for moving (literally) through life.

9. Eat for 80% Health, 20% Pleasure

One of the best pieces of advice that I have ever received comes from a certified dietician talking about her own diet. She eats 80% for health and 20% for pleasure. Let me explain: 80% of what she consumes is food that she knows is good for her that she may or may not particularly like. The other 20% is food that she loves, no matter how 'bad' it is for her. This is an awesome life goal and diet to have and live by. It recognizes that the vast majority needs to be the good stuff but life isn't truly lived without the tasty stuff every now and then too.

10. Drink More Water, Less of Everything Else

Although things like coffee, protein shake, herbal tea and even nicotine have their place for making you feel like a more productive human being, it is important to remember the water. With over half of your body made up of H2O, getting at least a couple of glasses of the good stuff a day is essential to your overall well-being. Especially as your body uses water in all of its cells, organs and tissues and the role it plays in many other vital processes. All of the other stimulants can also be addictive - everyone knows a guy who is hooked on coffee to keep a normal functioning body. Substitute in the water as a worthwhile long-term life goal for your health.

11. Prioritize Sleep

The hustling 'no-sleep culture' is slowly fading away and with it, a new appreciation for our oldest biological friend - sleep. The literature on the importance of sleep is growing every day and is causing even the hardest-working entrepreneurs out there like Gary Vee and Mark Manson to start prioritising some shut-eye. Sleep has been shown to improve learning, reduce risk of depression and even napping has been shown to be a great way to counteract some of the effects of a bad night of sleep.((Nature Neruscience: Sleep benefits subsequent hippocampal functioning, Sleep and Depression, The Short Term Benefits of Brief and Long Naps Following Nocturnal Sleep Restriction)) These are just some of the exhaustive number of benefits of getting a good night sleep; so make it a priority.

Creative Goals:

12. Write Every Day for a Month

This is one of the goals in life that isn't actually as complicated as it might first seem. By writing every day, it might mean anything from one page of journaling to writing 1000 words per day on your blog. The act of writing helps to both clarify and organise your thoughts. It is common to be brooding over a problem for days at a time only to realise how silly it sounds and looks when you see it written down on paper. Simply keep a small pad of paper and a pen with you wherever you go. Sit down and write a story at your desk or write down some ideas about your next business venture. Even if you only pursue this goal for a short period of time, you will learn a lot about how creative you can be.

13. Write down 10 Ideas a Day on Any Subject

Legendary entrepreneur James Altucher was the first to coin this idea of becoming an 'Idea Machine' and the effectiveness of writing down just 10 ideas a day. Since it went viral, thousands of people have adopted it as a life goal of their own.((James Altucher: The Ultimate Guide for Becoming an Idea Machine )) The concept is simple: by writing down 10 ideas, you flex your 'creativity muscle' that rarely gets pushed hard. Your theme for the day might be ideas for a book to write or ideas for becoming more productive or even something as silly as ideas about what you would spend $1 million on. The theme doesn't matter. The thinking does. It is usually around point five or six when people have to start thinking. Don't give up! This is where the goal becomes most valuable and in no time, you will be an Idea Machine.

14. Pursue Being a Beginner Again

As you progress through life, your late teens and early twenties is far behind you. You have a better sense of who you are, what you like doing, what gives you joy, what irritates you and how to interact with other humans (usually!). All of this might be convenient but it involves a slow slide into your comfort zone. And as you probably know by now, not much exciting life is lived in the comfort zone. Ask yourself when was the last you time you were a beginner at something? The last time you knew that you looked a fool because you didn't know what you were doing? The answer should be often if you want to keep growing your character, personality and fortitude when it comes to dealing with new and uncertain situations. So get out there and try a new sport or a new hobby!

Relationship Goals:

15. Learn How to Say Sorry

Alongside 'I love you' and 'Irish wristwatch', saying sorry is one of the most difficult phrases to say in the English language. There is something about an apology that can really interfere with your ego and lead the blame to be passed on to something or someone else on a frequent basis. Because of this, not many people apologise in their lives at all. Therefore it might seem like a bit of a trivial goal to have in life but if you can learn the art, you will be one of the few people out there who knows how to say sorry. That is something worth striving for.

16. Call or Text Someone You Haven't Spoken to in Months

As life ticks on, you tend to drift away from certain people that you were once close to. Even with your best friends or family that you still love deeply, it might be the case that you now only see them once a year as life starts to 'get in the way'. Incredibly, you are fortunate enough to live in an era where distance has shrunk because of technology. Those friends and family that you don't get to see face-to-face anymore are just a text or phone call away. It is an extremely easy and fulfilling goal to satisfy and one that you can complete today. Pick up the phone and have a quick chat with someone you haven't spoken to in months. You will be glad you did.

17. Consciously Maintain a Work Life Balance

When you are at your productive best and the work piles up just as quickly as you complete it, it can become easy to get lost and think that work = life. The two are not equated though. Work is just one facet of life; usually the activity that you complete to make money or if you are fortunate, something that you enjoy too. However, there is far more to life than just work. Your relationships, friendships, hobbies, health and many other aspects are just as important and often become neglected in the face of work. It is a noble goal in life to limit your work and to take time for all the other essential parts of life as well. Nobody regrets working too little on their deathbed, only too much.

Social Goals:

18. Communicate Your Ideas with the World

It is surprisingly common for an infinitely complex human like yourself to put themselves down and not feel like they are worthy enough to share their opinion. Whether you realize it or not yet, the world needs you. It needs your ideas, your enthusiasm and your unique perspective on the human experience. Whilst many people think they are doing good by keeping thoughts to themselves, they are actually doing a disservice to everyone who would benefit from their voice. Your communication goal doesn't have to be giving a TED Talk. A great goal is to simply be more expressive about your thoughts and opinions and to be receptive to those of other people. Starting your own blog or podcast is one of the best ways to do this, but simply telling your ideas to a friend is a fantastic start.

19. Fix Things That Are Broken

If you pursue this goal, even passively, it will lead to not just a much better life for yourself but also for the world around you. The beauty of this goal is that it can be as small-scale or as large-scale as you want it to be. Don't like the way the door handle to your bathroom is wonky? Fix it. Don't like the fact that there is no app for that problem yet? Build it. Entropy may be the natural state of the observable universe, but we can keep things in order for just a little longer.

20. Volunteer for a Charity

This is one of those life goals that seems to be on everyone's bucket list but not everyone gets round to doing. If you can manage to complete it, the results can be life-changing. Volunteering for a charity gives you an impression of what life is like for those in less favourable circumstances than your own. It provides a unique perspective about all of the blessings in your own life and is usually followed by a profound sense of gratitude. Of course, not all of the reasons to volunteer for a charity are self-focused. Many people are left benefitted by your charitable actions and like with the 'fix things' goal, the world is left in a slightly better way after you have done your part.

Financial Goals:

21. Aim to Live Debt-Free

Debt is something that will hang over your head for the rest of your life if you let it and it can definitely be a hindrance to achieving the other goals on this list if there is too much of it. Debt is almost inevitable in life. Whether you are paying off a mortgage, have monthly car payments or use a credit card. However, living debt-free has to be the goal and the associated peace of mind to go with it. There are a number of ways to manage it, but perhaps the best way is to save a little more money when you get paid. Not only is it easier to save when you get paid compared to when you are running out of money, these small savings eventually accumulate to big ones that allow you to pay off big chunks of debt. This is one of the best goals in life.

22. Stop Trading Time for Money

Most conventional jobs do just that. The one resource that you can never get more of - time - is traded away for a resource that you can always get more of and beyond a basic level of income, is only used to by wants not needs. To stop trading time for money is to enjoy freedom. It is to take advantage of the universe's scarcest resource and live life on your own terms. There are a couple of ways to achieve this goal; either find a job that you enjoy and you get paid for or build new income streams like a side-hustle that helps you to buy back your time.

23. Live Below Your Means

To live below your means is the knot that ties the bow to the previous two goals. Just because you earn a certain amount of money doesn't mean that you should spend that amount. In fact, you shouldn't. Living below your means is spending less overall than what you earn and it ties back to the preciousness of time. Trying to fund a specific lifestyle to impress others is not only exhausting but costs both time and money. Spend less and you will gain much more than money. You will gain time to get after all of the other amazing things in life, including some of these new goals that you have set yourself.

Final Thoughts

With all of this information on the various goals that you can pursue in your life for greater personal success, I hope that you feel a little less stuck and a little more inspired than when you first stumbled across this article. As mentioned in the introduction, these goals are something that you can work at basically forever. Because the path is so long, don't be disheartened by all of the bumps and jerks that will inevitably arrive in the journey. This is just part of the process. You don't have to wait to begin any of these goals. You can begin working on any and all of them today. So what are you waiting for? Your personal success awaits!