Exercise benefits brains, changes blood flow in older adults, study finds

Exercise training alters brain blood flow and improves cognitive performance in older adults, though not in the way you might think. A new study showed that exercise was associated with improved brain function in a group of adults diagnosed with mild cognitive impairment (MCI) and a decrease in the blood flow in key brain regions.

from Healthy Aging News -- ScienceDaily http://bit.ly/2SdFmzL

Fasting ramps up human metabolism, study shows

Research uncovers previously unknown effects of fasting, including notably increased metabolic activity and possible anti-aging effects.

from Healthy Aging News -- ScienceDaily http://bit.ly/2MH2txe

Scientists shed light on processes behind age-related decline in brain structures

Aging can cause damage to support cells in the white matter, which in turn may lead to damage in the grey matter of the hippocampus, finds a new study.

from Healthy Aging News -- ScienceDaily http://bit.ly/2Rs78Ec

New study shows how vegans, vegetarians and omnivores feel about eating insects

Many non-vegan vegetarians and omnivores are open to including insects in their diet. For vegans, however, that is not an option, a new study shows. Researchers examined consumers' intentions to consume foods of insect origin among vegans, non-vegan vegetarians and omnivores. They examined the attitude, subjective norm, perceived behavioral control and food neophobia toward the consumption of foods of insect origin, as well as the conditions for eating insect-based foods among these dietary groups.

from Vegetarian News -- ScienceDaily http://bit.ly/2RWAuzw

After Documentary Features Tearful Caterer Who Was Duped by Fyre Festival, Thousands Rally to Help

After a Netflix documentary featured a brief interview with this heartbroken restauranteur, thousands of people opened their wallets.

The post After Documentary Features Tearful Caterer Who Was Duped by Fyre Festival, Thousands Rally to Help appeared first on Good News Network.

from Good News Network http://bit.ly/2sSGUR9

How to Sleep with Lower Back Pain Using These 13 Tips

Your clock began with just a blink of how late it had gotten. Now, it screams at you that the night is far underway. Yet, there you remain - awake and still uncomfortable. Perhaps, you had just barely begun to doze when the pain unfairly awakened you. Sleeping with lower back pain is not always as easy as just lying down and closing your eyes. You must plan ahead for a proper – and enjoyable – night’s sleep. Preparing your mind and body for rest is just as important as preparing your sleeping space. So how to sleep with lower back pain? Let us help you figure out a few alterations that may help you sleep better tonight. From that, you will be more equipped to choose which tips will most benefit you.

Where to Start?

It is no secret that exercise, food, and rest each have a balance that is required for general health. Creating an environment in which you can relax is imperative for minimizing tension. So, how can you do this if your body is in pain? If a back injury has been sustained, the first step is to ensure that the source of the pain has been eliminated or is under review. If you are aware of an injury, it is best to ensure that proper care is received for the best chance of a timely and effective recovery. If you are uncertain what may have caused the pain, speak with a medical professional to determine what may be needed for recovery.

How to Sleep Better Tonight

What can you do at home to help work through some of the pain for a better night’s sleep? Perhaps, it is already bedtime and you are just now realizing that pain from the day has begun to settle into your lower back. What can you do to get through tonight? What can you do to be ready for tomorrow night…and the next night? Let’s look at some new ideas for sleeping with lower back pain. Find a couple that you want to try first. Combine them, mix them up, and find out what works for you. Alternate some of the options to keep it interesting. Be sure to incorporate any information given to you by your chiropractic doctor. Take one or two nights with each of these 13 sleeping tips for lower back pain. Decide which ones help you the most. Feel free to adjust each concept to your lifestyle and physical needs.

1. Recognize the Power of Your Brain

The human brain is an incredible tool for directing what happens throughout the body. Pain signals are sent to the thalamus telling us that pain is present.((HowStuffWorks: How Pain Works)) What does the brain do? It sends a signal telling our hand to, “Move! There is something beneath your hand that is too hot for your skin to handle!” How do we respond? We yank our hand into the air, “Ouch! I’m not sitting on that park bench!” Why is it important to understand the brain’s power? Recognizing that the pain is part of the brain’s alert system can help us see that something isn’t as it should be within the body. This is especially important for us as humans because we cannot feasibly walk around with an MRI or X-Ray machine and constantly take stock of our insides. Pain signals take care of this for us. They act as an alert system that can help stop us from causing further damage. Does that mean that we have to like the pain? Of course not! We can, however, take the messages from those pain signals and use them to help direct us to a reasonable recovery. Will we always get rid of all pain all the time? That depends on the cause for the pain and what steps are taken to minimize its source, as well as any underlying conditions that may require medical attention. Will crashing on a snowboard be automatically healed simply by recognizing the pain? Nope – but rather than going along day by day in hopes that the pain will subside magically on its own, recognizing the pain’s presence is a great first step.

2. Understand the Relationship Between Pain and Tension

Pain and tension have a closer relationship than we might realize. You may even hold your breath to avoid sending movement through your body in times of great pain. Helping tight, tense, and sore muscles to relax release the tension held in them can help get you on the way to feeling better faster. If an injury is present, we may easily compensate for the pain by using other muscles more. Holding tension in one portion of the body to avoid pain puts greater strain on the surrounding muscles. Chronic pain can easily find its way into your life through stress and tension that is not dispensed with regularly.((Verywellhealth: 9 Things that Make Chronic Pain Worse)) Pain is often increased by our desire to resist its presence on our bodies. You may find that the pain becomes greater with a lack of sleep. An ache may start small and become progressive with little or no sleep.

3. Be Warm, Not Hot or Cold - Especially During Sleep

The human body shivers to gain warmth when it is cold. This brings tension to the muscles. We may not even realize this added tension until warmth is regained. If pain is present and muscle tension is increased, we risk further stressing the neuromuscular system. Our nerve endings can detect changes in temperature.((The Weather Channel: Why Do Cold Hands and Cold Feet Hurt Worse in Winter?)) Not only does this take them away from their job as pain signal devices in the body, it also alerts them that an adjustment should be made. Allowing the body to stay cold for long periods during the day can cause the body to retain unnecessary tension, which may increase pain. Sleeping too hot can simply make us uncomfortable and prevent sufficient REM sleep. Tossing and turning because your body is trying to dispense heat does not help you eliminate back pain while sleeping. Rather, it can put increased stress on your body during the time when it is meant to be recovering.

4. Try Not to Procrastinate: Understand that Hard Work Deserves a Break

Allow yourself to rest and rejoice after working hard. Try not to push a task to the end of its time. Plan to work hard and then take a break. Schedule breaks into undesirable endeavors – and then allow yourself to enjoy those breaks. Why is this important for lower back pain? Back pain is often the result of overworked muscles. If an injury has occurred in the past or if you are seeking to recover and avoid chronic back pain, you need to let your muscles take a break. If your mind is geared to finish a task but you find that your body is not willing, planned break times might help you feel as though you are still on task. Break bigger projects up into separate days. Enlist the help of a relative or neighbor and enjoy the scheduled break together. Why is this important for sleeping with pain? If you can work to minimize or eliminate pain before it gets underway, you are less likely to be troubled by pain as you sleep.

5. Create a Balance in Your Body

Recognize the work your lower back does to help the rest of your body. Try to take some of the stress off of your lower back by treating your body as a complete unit. We do not mean that you must fill your time with crunches or a complicated weightlifting regimen. Simply, your body will heal itself more efficiently if it is permitted to function as a unit. When you rest, it is time to allow your body to relax and rejuvenate itself from the interior – all the way through your extremities. Yes, over time working on core muscles can help with lower back pain. Thinking about intense workout procedures while you are in pain may not be so desirable. Instead, choose a few stretches or yoga poses that can help your body relax and function more efficiently. Choose positions that bring you joy and do not cause pain. You might be a bit uncomfortable if you have not tried stretching techniques for lower back pain – but the rewards are amazing once you get the hang of it!

6. Work to Clear Your Mind

Fixating on your lower back pain will not help you rest or heal. Find activities that help you separate the pain you experienced during the day from your sleeping routine. In the evening, enjoy a favorite book. Go for a walk outside. Play with the kids – make a mess! Find something that makes you laugh! Take your mind off of the pain as much as you can a few hours before it is time to put your head on your pillow. Clear your mind of anything that distracts you from joy.

7. Focus on Your Breathing Patterns

Breathing is something that our bodies naturally do by design. We often simply do not realize that we are taking in oxygen and dispensing carbon dioxide. However, if an event takes place and we are not permitted to complete this basic physical task, we won’t live long. Focusing on the body’s ability to be so completely amazing is a wonderful way in which we can divert our attention from pain.

8. Meditate as You Prepare to Sleep

Meditating for a better night’s rest can increase your ability to rest comfortably. While taking a moment to ponder and reflect at any time of day may be helpful, taking a moment to decompress shortly before sleep offers another level of relaxation. Similar to a focus on your breathing, find something else for your brain to interact with as you lie in bed attempting to sleep. Plan to enjoy a few moments in your preferred sleep position as you allow your eyes and ears to interact with something that calms you. You may find these night time meditation techniques beneficial:

• Select a night light that slowly dims up and down. Enjoy watching the color(s) change as you prepare your mind for sleep. Ensure that the light shown does not become bright enough to alert your ‘daytime’ thinking. Blues and greens are best if available.
• Look out of your window and watch the sky, a storm, or the trees blowing.
• Listen to the sounds of your home. What do you hear? Wind rustling outside?
• Place an interesting image that glows in the dark on your ceiling. Observe how this image is shaped or designed. What do you appreciate about the image?
• Enjoy a projection night light that throws your favorite design onto the wall or ceiling. Some children’s night lights offer fun cartoon images, too!
• If you prefer having your eyes closed, consider listening to your favorite calming music for a few moments. Listen to the words, and focus on trying to hear phrases you may have missed in the past. If you prefer to listen to sounds without words, classical music, ocean sounds, or rustling river sounds may be preferred. Try to follow the sounds with your mind.

With this many meditation ideas, it will take several days to try them all! Be sure to allow your body to relax during this time. Once you feel somewhat comfortable in bed, begin with whatever technique you have chosen for that night. The idea is to distance your mind from the day you just enjoyed (or endured). Getting started is often the most difficult part. You may desire to set a timer if your chosen technique utilizes technology. Set it for 30 minutes and adjust up or down as desired the next evening. Meditation is also a wonderful way to work through pain that may arise overnight. Be mindful of the sleeping habits of others. You may want to think ahead and have one of the techniques ‘ready to activate’ in case you do wake up from back pain and are unable to sleep.

9. Discover What Actions or Positions Cause or Increase Pain

You may already be well aware of what positions are the most and least painful for sleeping with lower back pain. However, have you tried really relaxing as you search for comfortable positions? Moving around trying to find comfort can easily cause temporary tension in your muscles. Choose a position that is moderately comfortable, and take the time to breathe in and out 8 to 10 times without moving from that position. Give your muscles time to dissipate the tension in them. Releasing tension from overworked muscles can be hard at first. Give yourself time to feel the difference in how your lower back responds to the decrease in tension. You may or may not need to dramatically alter your preferred sleeping position. If you prefer to sleep on your side, simply place a pillow between your knees to align your spine. Back sleeper? Ensure that your back is supported by your sleeping surface so that it does not bow and cause your muscles to strain overnight. You might prefer a pillow under your knees. Stomach sleepers may benefit from placing a pillow at or just above the hips for added support. Many people simply do not realize the importance of their pillow for lower back pain. Too thick or too thin, your pillow may place your spine into a position that creates too much pressure on your lower back.((University of Rochester Medical Center: Good Sleeping Posture Helps Your Back)) Choose a pillow that places your head in alignment with your spine.

10. Understand How Proper Support Helps the Lower Back While Sleeping

Be prepared to adjust your sleeping position a few times each night. Your spine contains sections that permit you to bend and move as you direct. The ability to twist and contort is a wonderful feature if you must reach something on a shelf. When you sleep, your body still retains the same ability for movement. As you lie down, your body conforms to the space on which you place it. Shoulders and hips tend to push into the surface beneath you. Your middle may curve too far pulling your back muscles into a position that creates undue stress on your spine and back muscles.((TruContor: Back pain during sleep? Poor sleep posture may be the cause)) If this is the case for any length of time, your lower back is likely to complain to your brain, “Help, I’m having trouble completing what you are asking me to do while your body is asleep! I can’t do this anymore. I need support down here!”

11. Decide Not to Utilize a Mobile Device if Awake Due to Pain

The light projected directly into our eyes from a device with backlighting can trick our brains into thinking that daylight is present. Why is this important? If you are awakened by lower back pain and wish to return to sleep, telling your body that morning is close does not give your brain a true perspective of your need for rest. A mobile device may help take your mind off of the pain for a time – but it will not be the best thing for returning to dreamland. If you really must read something, consider a few moments with an old school flashlight and paper.((Psychology Today: 6 Ways That Night-time Phone Use Destroys Your Sleep)) Then, perhaps, focus on your breathing, meditate, stretch in bed, or adjust your sleeping position accordingly. (Be sure not to awaken your sleeping partner.)

12. Consider How External Factors Play a Role

Is something, in addition to lower back pain, causing you to be awake (e.g., caffeine, stress, particular unpleasant sounds)? If so, include changes to those matters in your preparations for sleep. Are there external factors that add to your lower back pain (e.g., work requirements, exercise choices, yardwork, childcare considerations)? Existing pain will not likely diminish if the situation that caused it still exists in your life. You may find that once you remove some of the sleep inhibitors, it will be easier for your body to allow you to sleep in spite of any remaining lower back pain.

13. Inquire with a Musculoskeletal Expert

Work with your chiropractor to determine the source of your lower back pain. Medical imaging can be done to ensure that possible injuries are properly assessed. From that, you and your chiropractor can work to set a goal for an efficient recovery. Receiving care as early as possible is beneficial for helping to avoid chronic back pain. If your back pain has already been present for some time, your body may have begun to heal and simply is not able to properly tell your brain that the major injury itself is no longer present. Chiropractic care works to realign joints so that nerves can more efficiently send communications to the brain. In opposition, you may be experiencing pain symptoms that mean your body still retains an injury and needs healing. Not sure what chiropractic care does for lower back pain? Chiropractic care seeks to find the source of pain and eliminate it from within the musculoskeletal and neuromuscular systems in the body.((Better Health Chiropractic: What Does a Chiropractor Do for Lower Back Pain?))

Finding Your Next Step

Which tips will you try this evening? Consider observing your breathing, meditating, and clearing your mind at various times throughout the day. Releasing tension as we encounter it is beneficial for muscles, joints, and nerves. Do what you can to minimize the effects of stress and potential injury during your waking hours. As evening approaches, be willing to let go of the day and focus on sleeping pain-free

More Resources About Back Pain Relief

• What Really Works: How to Relieve Lower Back Pain Effectively
• Simple Stretching for Lower Back Pain that You Can Do At Home
• 5 Effective Yoga Exercises For Lower Back Pain
• 4 Simple Desk-Based Stretches For Effective Lower Back Pain Relief
• Simple Sleeping Techniques To Relieve Your Back Pain Effectively
• 10 Exercises To Do And Avoid To Relieve Lower Back Pain

from Lifehack - Feed http://bit.ly/2FWc8Q0

Lowering blood pressure reduces risk of cognitive impairment

Intensive control of blood pressure in older people significantly reduced the risk of developing mild cognitive impairment (MCI), a precursor of early dementia, in a clinical trial.

from Healthy Aging News -- ScienceDaily http://bit.ly/2Tk2cmD

Artificial skin could give superhuman perception

A new type of sensor could lead to artificial skin that someday helps burn victims 'feel' and safeguards the rest of us. Researchers wanted to create a sensor that can mimic the sensing properties of skin. Such a sensor would need to be able to detect pressure, temperature, and vibration. But why limit it? Perhaps it could do other things too.

from Skin Care News -- ScienceDaily http://bit.ly/2B7oaSy

Not all saturated fats are equal when it comes to heart health

The type of saturated fats we eat can affect our risk of a heart attack.

from Vegetarian News -- ScienceDaily http://bit.ly/2G5UgS2

What you eat could impact your brain and memory

High levels of a satiety hormone could decrease a person's likelihood of developing Alzheimer's disease. For individuals who have higher levels of the hormone, their chance of having mild cognitive impairment or Alzheimer's disease decreased by 65 percent.

from Healthy Aging News -- ScienceDaily http://bit.ly/2sRPNdN

Utilizing The Productivity Improvement Plan: 7 Rules To Never Forget

How effectively we use our time can make a significant difference to our personal and professional productivity. Working smarter, not harder, is the key to effective productivity, and in turn, to better results and an improved life. When I worked in a corporate environment, I used to work for about 14 hours a day. Working these long hours gave me the opportunity to advance my career and work with many global brands. As I moved into more leadership positions, I started to think and work differently. I realized that I was missing out on valuable time with my family. One too many missed family dinners, bath nights and reading with my children changed my thinking. Rather than just taking these long hours as the norm, I decided there must be a better path to success. I created some tools and systems that allowed me to be more effective and productive at work, but gave me more time freedom to spend with the people that mattered most. I began to understand that working less could actually deliver improved results. When I started my coaching business, working with successful entrepreneurs, I realized that many of them were also working long hours, but not seeing the results they wanted. Rather than leveraging their time to achieve the most productive result, they were stuck in an endless cycle of long hours and busyness. We all have the same 24 hours a day. Some of us can get a tremendous amount of productive work accomplished each day and still have time to enjoy life and do more of the things we love. Yet others, have no time and spend most of their day with no energy feeling frustrated and overwhelmed with what they have on their plate. Everyone wants to make the best possible use of their time and be as productive as possible. How effectively we manage our time can make a significant difference to the success of our career or business. What if you had a strategy for maximizing your time and improving your productivity? If you could spend more time focusing on your highest value activities; have time to plan for the future; have time to set goals; be able to create a plan to make them happen; have more time to spend with your loved ones; and have time to do more of the things you love how would it feel? The key to improving your productivity is to understand why you want to do it and have clarity on the difference it will make in your personal and business life. We all want to work a bit less, do more of the work we love and make more money, but how can we do it? During my work with entrepreneurs and leaders, I’ve developed 7 Productivity Rules that help people achieve their most productive working day, no matter what the day involves.

1. Get Clarity up Front

To create a Productivity Improvement Plan, we must first understand and measure where we are right now before developing plans to improve. We need to look at both internal and external factors when we think about measuring and improving our productivity. The best way to measure is to review our performance from the present moment back to when we started. This gives us a true sense of the improvements we’ve made, what we’re doing really well and the things we’d like to get better at. It focuses on our strengths initially, giving us the confidence to make the productivity improvements we want to make.

Focus on Specifics

Have a clear purpose around the productivity improvements you wish to make. Do you have clarity on what you’re doing, why you’re doing it and what your ideal outcome looks like? Once you are clear about this, you can create more ‘intentional productivity’ and set specific, measurable improvements you wish to make. The more clarity you have around any given situation or project, the better and faster you are able to achieve your desired result. When you are clear on the result you want and are motivated to achieve that result, you will start working more effectively to achieve that result.

Understand the Big Difference It Will Make

It is important to understand how making specific improvements will make a difference in your business and life. Without that future focused motivation, you may make changes for a short period and then fall back into your old ways.

• Will you be happier?
• Do you want to work less hours and spend more time with your family? If so, what will you do with that time?
• Is building an effective team a priority? If so, what could you achieve with a better team?
• Are you focused on career progression?
• Do you want more time off to travel?
• Are you focused on freeing yourself up?
• Is this about achieving higher levels of revenue?

2. Focus on Strengths

When we spend more time using our unique strengths, we experience more happiness, are more productive and deliver greater value. Doing more of the things we love to do delivers better results whilst increasing energy, confidence and creativity.

Identify Your Productivity Strengths

Start by focusing on your strengths: Get a sheet of paper and just write down all of the things you do well, where you felt on top of your game, where you felt confident and you produced results you were happy with. Rather than look to develop weaknesses, instead focus on your personal strengths and those of your team if you have one. When I worked for a marketing agency and we had an important pitch, we brought together the best people with complementary strengths and skills to respond to the brief. I understood that each person had specific talents, that when brought together with other complementary talents, created a much more powerful result. Look to focus on your strengths and bring together other strengths to create a multiplier effect.

3. Delegate and Outsource

To maximize our productivity and leverage our time, we need to understand we can’t do everything ourselves. We must determine what’s important, both personally and professionally, and eliminate activities that are low value. The Pareto Principle (80:20) rule((Brian Tracy: The 80 20 Rule Explained)) states that 80% of the results come from 20% of actions, yet busyness often keeps us away from the high value activities there our most productive energy lies. If we are spending large amounts of time doing things we simply aren’t very good at and don’t enjoy, it’s far more productive to let someone, or a team take on the work. When we simply need help to complete a project, rather than increasing stress by trying to do everything, simply ask for help when you need it. Instead of wasting time and energy overloading yourself, let others help so you can focus your time on your most important and valuable tasks. Other people have skills and strengths as well, so it is important to identify who can help and where they can add value. To make this part of your long-term productivity improvement plan look to remove, delegate or outsource 3 projects or tasks every 90 days to free up your time and improve productivity even more.

4. Manage Yourself

You can choose to constantly react to external triggers or strategically create your day from the inside out. When you’re clear on your priorities and how your unique strengths can deliver the results you want, you will feel more energized, more focused, more productive and achieve high performance results every day.

Create Your Version of a Productive Day

The key to a productive day is your intention to have a productive day, rather than just reacting to your day and working through your to-do list set your day up in advance. Instead of working on things you think you “should” do, choose what you want to do, have the intentional mindset to do it and then follow through and do it.

Pick Just Three Things to Do Each Day

Increased productivity comes through prioritization. Many people use a daily planner or keep lists of the things they are going to work on each day. This helps them eliminate distractions and removes some of the complexities in their life. Learn how to get rid of all distractions in this guide: Easily Distracted? Here’s Your Solution But the problem for many is that this task list is simply a list of things they want to get done or feel they need to get done. When there is no clarity, there is no focus about the tasks to be worked on and why they are important in the first place. A simple way to increase your productivity is to get more clarity about your priorities. I recommend picking and working only on 3 Key Tasks or Projects each day, with the most important being first.

Focus on One Task at a Time

Despite what you may think, you simply can’t multitask effectively. Instead, focus on just one thing at a time. Starting one thing, stopping, and switching tasks reduces your energy and productivity. Unfinished tasks can create an environment of self-doubt and self-blame. Choose the most important from your top 3 and work on it until finished.

Work in Blocks of Time

To support your focused, productive work on just one thing, start working in blocks of time. Look at the task you’re working on and decide how much time you need to invest in its completion. If it will take you four hours to do, and it’s a big priority block out those four hours. I suggest using the 60-60-30 method. Work for 50 minutes, take a take minute break.  Follow the same process again and then take a 30-minute break. Follow the same process again until the project has been completed to increase your productivity.

Take More Breaks

To make the above strategy work, you need to ensure you are strict about taking those breaks. You can use the Pomodoro technique or just set a timer on your watch (not your phone, too many distractions). You’ll find this actually increases your focus, concentration and productivity. It ensures that your energy is always high. I recommend going for a walk, having a healthy lunch or doing something that rejuvenates during your breaks. If you feel yourself getting really tired and losing focus, you can always take a quick nap.

5. Manage Your Energy

It’s essential to preserve and nurture your physical and mental strength to ensure you are energised, focused and productive every day. Below are some tips you can use to set yourself up for peak performance:

Get Enough Sleep

It’s important to get plenty of sleep so you set yourself up for as productive a day as possible. I have written before about the benefits of sleep. If you’re struggling to get enough sleep and want to wake up productive try this night routine from Lifehack’s CEO: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

Take More Time Off

Strategic Coach Founder Dan Sullivan believes there are two ways of looking at the world: through the lens of time and effort, or through the lens of results. For him, it’s all about maximizing results while minimizing the time and effort involved to produce them. His time system is about focusing your time, energy and creativity to produce your best results. He suggests taking regular ‘Free Days’ (a 24-hour day, from midnight to midnight, during which there are no work-related activities) to set yourself up for periods of high productivity and creativity.((Dan Sullivan: How To Stay At The Top Of Your Entrepreneurial Game))

“Instead of seeing time off work as a reward, see it as a necessary precondition for success.” -- Dan Sullivan

This time off helps to ensure you are well rested, rejuvenated and ready to take on your biggest challenges.

Create a Morning Power Hour

Creating a morning routine can give you the intentional motivation to have a productive day. Rather than reacting to your day, you strategically set up your day to be one of inspired high performance. Take an hour or 90 minutes to focus on yourself and your most important tasks. This could be a mix of meditation, exercise, reading, eating a healthy breakfast, expressing gratitude and laying our your Most Important Tasks for the day. Find a routine that works for you. Mix and mix a few different things until you find the meaning, motivation and purpose that feels right. For tips on creating your morning routine read The Ultimate Morning Routine to Make You Happy And Productive All Day

Start Saying No More Often

Instead of working longer and harder, we should focus our time and energy on the activities that deliver the biggest results and bring us more happiness. Stop saying yes to people, projects and things that lower your energy and bring little or no results.

“The difference between successful people and very successful people is that very successful people say “no” to almost everything.” – Warren Buffett

Stop Worrying About Perfection

Many people are continually gearing up to get started. They are waiting for the perfect moment to take action. If you wait for the perfect moment, you may never get started. Perfectionism is made up in our minds. It is an unattainable goal.((Lucemi Consulting: How to Defeat Perfectionism Once and For All)) It’s much more satisfying to simply get started and complete a project simply by doing great work. If you live in a world of ‘Should Do,’ you may never really be sold on the project and be emotionally engaged enough to complete it in the first place. However, if you come from a place of ‘Want To’ you have chosen to make this project an area of focus for you. If you want more advice on avoiding perfectionism, take a look at this article: How Perfectionism Secretly Screws You Up

6. Continually Measure and Review

The foundation of any productivity improvement plan has to include progress you can measure. When we’re making progress towards our goals and making improvements, we feel a lot happier and more confident. Vague or general goals won’t give us the same feeling of accomplishment as something specific. If you set up your productivity improvement plan in terms of specific, measurable progress, you will feel more grounded and less overwhelmed. Measuring your own personal productivity progress also ensures you don’t compare your performance with others.

“Comparison is the thief of joy.” – Theodore Roosevelt

Set Productivity Goals

To build up your goal setting muscles, write down 5 specific personal and professional productivity improvements you wish to make in the next 90 days. Make them measurable so they can be tracked, and review on a monthly and weekly basis. This may include cutting down your work hours by a specific number or committing to try a morning routine for the next 14 days. Decide what is the most important and what could make the biggest difference.

Review Project Performance

Your productivity goals and action plan will create a tangible difference to the projects you’re working on. Before you start, set up a number of success criteria and then review the finished project based on that criteria. Note down the improvements that have been made through your productivity changes and any further things to work on with your next project.

7. Simplify

The key to improving your productivity is to simplify and then simplify further as much as possible. We all have so much complexity in our lives, it is difficult to stay in control and focused on our most important activities, both personally and professionally. This might be an out of control calendar, a bulging inbox, a massive to-do list, mental clutter too many demands on your time or too many deadlines to meet. This causes a feeling of being stuck or overwhelmed and can lead to ongoing fatigue and stress. I wrote about this in my article How to Help Anxiety When Life is Stressing You Out. Keep trying to simplify your life by focusing on the activities that deliver the biggest results and bring you the most joy and satisfaction. If you can keep freeing yourself up from low value, energy draining activities you can create a bigger impact on the things, people and projects that really matter. This is an ongoing process but think about how much better your life would be if it keeps getting simpler and simpler. Any and all, improvements will further bolster your confidence.

The Bottom Line

These 7 Rules and supporting strategies can be put in place to help you take that first step towards increased effectiveness, confidence and productivity. Why not pick one or two and see how they can make a difference in your business and life? Every bit of progress and improvement in your productivity and happiness could make your life more enjoyable and ensure your results keep improving. The most important thing is just to get started on your productivity improvement plan.

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Utilizing The Productivity Improvement Plan: 7 Rules To Never Forget

How effectively we use our time can make a significant difference to our personal and professional productivity. Working smarter, not harder, is the key to effective productivity, and in turn, to better results and an improved life. When I worked in a corporate environment, I used to work for about 14 hours a day. Working these long hours gave me the opportunity to advance my career and work with many global brands. As I moved into more leadership positions, I started to think and work differently. I realized that I was missing out on valuable time with my family. One too many missed family dinners, bath nights and reading with my children changed my thinking. Rather than just taking these long hours as the norm, I decided there must be a better path to success. I created some tools and systems that allowed me to be more effective and productive at work, but gave me more time freedom to spend with the people that mattered most. I began to understand that working less could actually deliver improved results. When I started my coaching business, working with successful entrepreneurs, I realized that many of them were also working long hours, but not seeing the results they wanted. Rather than leveraging their time to achieve the most productive result, they were stuck in an endless cycle of long hours and busyness. We all have the same 24 hours a day. Some of us can get a tremendous amount of productive work accomplished each day and still have time to enjoy life and do more of the things we love. Yet others, have no time and spend most of their day with no energy feeling frustrated and overwhelmed with what they have on their plate. Everyone wants to make the best possible use of their time and be as productive as possible. How effectively we manage our time can make a significant difference to the success of our career or business. What if you had a strategy for maximizing your time and improving your productivity? If you could spend more time focusing on your highest value activities; have time to plan for the future; have time to set goals; be able to create a plan to make them happen; have more time to spend with your loved ones; and have time to do more of the things you love how would it feel? The key to improving your productivity is to understand why you want to do it and have clarity on the difference it will make in your personal and business life. We all want to work a bit less, do more of the work we love and make more money, but how can we do it? During my work with entrepreneurs and leaders, I’ve developed 7 Productivity Rules that help people achieve their most productive working day, no matter what the day involves.

1. Get Clarity up Front

To create a Productivity Improvement Plan, we must first understand and measure where we are right now before developing plans to improve. We need to look at both internal and external factors when we think about measuring and improving our productivity. The best way to measure is to review our performance from the present moment back to when we started. This gives us a true sense of the improvements we’ve made, what we’re doing really well and the things we’d like to get better at. It focuses on our strengths initially, giving us the confidence to make the productivity improvements we want to make.

Focus on Specifics

Have a clear purpose around the productivity improvements you wish to make. Do you have clarity on what you’re doing, why you’re doing it and what your ideal outcome looks like? Once you are clear about this, you can create more ‘intentional productivity’ and set specific, measurable improvements you wish to make. The more clarity you have around any given situation or project, the better and faster you are able to achieve your desired result. When you are clear on the result you want and are motivated to achieve that result, you will start working more effectively to achieve that result.

Understand the Big Difference It Will Make

It is important to understand how making specific improvements will make a difference in your business and life. Without that future focused motivation, you may make changes for a short period and then fall back into your old ways.

• Will you be happier?
• Do you want to work less hours and spend more time with your family? If so, what will you do with that time?
• Is building an effective team a priority? If so, what could you achieve with a better team?
• Are you focused on career progression?
• Do you want more time off to travel?
• Are you focused on freeing yourself up?
• Is this about achieving higher levels of revenue?

2. Focus on Strengths

When we spend more time using our unique strengths, we experience more happiness, are more productive and deliver greater value. Doing more of the things we love to do delivers better results whilst increasing energy, confidence and creativity.

Identify Your Productivity Strengths

Start by focusing on your strengths: Get a sheet of paper and just write down all of the things you do well, where you felt on top of your game, where you felt confident and you produced results you were happy with. Rather than look to develop weaknesses, instead focus on your personal strengths and those of your team if you have one. When I worked for a marketing agency and we had an important pitch, we brought together the best people with complementary strengths and skills to respond to the brief. I understood that each person had specific talents, that when brought together with other complementary talents, created a much more powerful result. Look to focus on your strengths and bring together other strengths to create a multiplier effect.

3. Delegate and Outsource

To maximize our productivity and leverage our time, we need to understand we can’t do everything ourselves. We must determine what’s important, both personally and professionally, and eliminate activities that are low value. The Pareto Principle (80:20) rule((Brian Tracy: The 80 20 Rule Explained)) states that 80% of the results come from 20% of actions, yet busyness often keeps us away from the high value activities there our most productive energy lies. If we are spending large amounts of time doing things we simply aren’t very good at and don’t enjoy, it’s far more productive to let someone, or a team take on the work. When we simply need help to complete a project, rather than increasing stress by trying to do everything, simply ask for help when you need it. Instead of wasting time and energy overloading yourself, let others help so you can focus your time on your most important and valuable tasks. Other people have skills and strengths as well, so it is important to identify who can help and where they can add value. To make this part of your long-term productivity improvement plan look to remove, delegate or outsource 3 projects or tasks every 90 days to free up your time and improve productivity even more.

4. Manage Yourself

You can choose to constantly react to external triggers or strategically create your day from the inside out. When you’re clear on your priorities and how your unique strengths can deliver the results you want, you will feel more energized, more focused, more productive and achieve high performance results every day.

Create Your Version of a Productive Day

The key to a productive day is your intention to have a productive day, rather than just reacting to your day and working through your to-do list set your day up in advance. Instead of working on things you think you “should” do, choose what you want to do, have the intentional mindset to do it and then follow through and do it.

Pick Just Three Things to Do Each Day

Increased productivity comes through prioritization. Many people use a daily planner or keep lists of the things they are going to work on each day. This helps them eliminate distractions and removes some of the complexities in their life. Learn how to get rid of all distractions in this guide: Easily Distracted? Here’s Your Solution But the problem for many is that this task list is simply a list of things they want to get done or feel they need to get done. When there is no clarity, there is no focus about the tasks to be worked on and why they are important in the first place. A simple way to increase your productivity is to get more clarity about your priorities. I recommend picking and working only on 3 Key Tasks or Projects each day, with the most important being first.

Focus on One Task at a Time

Despite what you may think, you simply can’t multitask effectively. Instead, focus on just one thing at a time. Starting one thing, stopping, and switching tasks reduces your energy and productivity. Unfinished tasks can create an environment of self-doubt and self-blame. Choose the most important from your top 3 and work on it until finished.

Work in Blocks of Time

To support your focused, productive work on just one thing, start working in blocks of time. Look at the task you’re working on and decide how much time you need to invest in its completion. If it will take you four hours to do, and it’s a big priority block out those four hours. I suggest using the 60-60-30 method. Work for 50 minutes, take a take minute break.  Follow the same process again and then take a 30-minute break. Follow the same process again until the project has been completed to increase your productivity.

Take More Breaks

To make the above strategy work, you need to ensure you are strict about taking those breaks. You can use the Pomodoro technique or just set a timer on your watch (not your phone, too many distractions). You’ll find this actually increases your focus, concentration and productivity. It ensures that your energy is always high. I recommend going for a walk, having a healthy lunch or doing something that rejuvenates during your breaks. If you feel yourself getting really tired and losing focus, you can always take a quick nap.

5. Manage Your Energy

It’s essential to preserve and nurture your physical and mental strength to ensure you are energised, focused and productive every day. Below are some tips you can use to set yourself up for peak performance:

Get Enough Sleep

It’s important to get plenty of sleep so you set yourself up for as productive a day as possible. I have written before about the benefits of sleep. If you’re struggling to get enough sleep and want to wake up productive try this night routine from Lifehack’s CEO: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

Take More Time Off

Strategic Coach Founder Dan Sullivan believes there are two ways of looking at the world: through the lens of time and effort, or through the lens of results. For him, it’s all about maximizing results while minimizing the time and effort involved to produce them. His time system is about focusing your time, energy and creativity to produce your best results. He suggests taking regular ‘Free Days’ (a 24-hour day, from midnight to midnight, during which there are no work-related activities) to set yourself up for periods of high productivity and creativity.((Dan Sullivan: How To Stay At The Top Of Your Entrepreneurial Game))

“Instead of seeing time off work as a reward, see it as a necessary precondition for success.” -- Dan Sullivan

This time off helps to ensure you are well rested, rejuvenated and ready to take on your biggest challenges.

Create a Morning Power Hour

Creating a morning routine can give you the intentional motivation to have a productive day. Rather than reacting to your day, you strategically set up your day to be one of inspired high performance. Take an hour or 90 minutes to focus on yourself and your most important tasks. This could be a mix of meditation, exercise, reading, eating a healthy breakfast, expressing gratitude and laying our your Most Important Tasks for the day. Find a routine that works for you. Mix and mix a few different things until you find the meaning, motivation and purpose that feels right. For tips on creating your morning routine read The Ultimate Morning Routine to Make You Happy And Productive All Day

Start Saying No More Often

Instead of working longer and harder, we should focus our time and energy on the activities that deliver the biggest results and bring us more happiness. Stop saying yes to people, projects and things that lower your energy and bring little or no results.

“The difference between successful people and very successful people is that very successful people say “no” to almost everything.” – Warren Buffett

Stop Worrying About Perfection

Many people are continually gearing up to get started. They are waiting for the perfect moment to take action. If you wait for the perfect moment, you may never get started. Perfectionism is made up in our minds. It is an unattainable goal.((Lucemi Consulting: How to Defeat Perfectionism Once and For All)) It’s much more satisfying to simply get started and complete a project simply by doing great work. If you live in a world of ‘Should Do,’ you may never really be sold on the project and be emotionally engaged enough to complete it in the first place. However, if you come from a place of ‘Want To’ you have chosen to make this project an area of focus for you. If you want more advice on avoiding perfectionism, take a look at this article: How Perfectionism Secretly Screws You Up

6. Continually Measure and Review

The foundation of any productivity improvement plan has to include progress you can measure. When we’re making progress towards our goals and making improvements, we feel a lot happier and more confident. Vague or general goals won’t give us the same feeling of accomplishment as something specific. If you set up your productivity improvement plan in terms of specific, measurable progress, you will feel more grounded and less overwhelmed. Measuring your own personal productivity progress also ensures you don’t compare your performance with others.

“Comparison is the thief of joy.” – Theodore Roosevelt

Set Productivity Goals

To build up your goal setting muscles, write down 5 specific personal and professional productivity improvements you wish to make in the next 90 days. Make them measurable so they can be tracked, and review on a monthly and weekly basis. This may include cutting down your work hours by a specific number or committing to try a morning routine for the next 14 days. Decide what is the most important and what could make the biggest difference.

Review Project Performance

Your productivity goals and action plan will create a tangible difference to the projects you’re working on. Before you start, set up a number of success criteria and then review the finished project based on that criteria. Note down the improvements that have been made through your productivity changes and any further things to work on with your next project.

7. Simplify

The key to improving your productivity is to simplify and then simplify further as much as possible. We all have so much complexity in our lives, it is difficult to stay in control and focused on our most important activities, both personally and professionally. This might be an out of control calendar, a bulging inbox, a massive to-do list, mental clutter too many demands on your time or too many deadlines to meet. This causes a feeling of being stuck or overwhelmed and can lead to ongoing fatigue and stress. I wrote about this in my article How to Help Anxiety When Life is Stressing You Out. Keep trying to simplify your life by focusing on the activities that deliver the biggest results and bring you the most joy and satisfaction. If you can keep freeing yourself up from low value, energy draining activities you can create a bigger impact on the things, people and projects that really matter. This is an ongoing process but think about how much better your life would be if it keeps getting simpler and simpler. Any and all, improvements will further bolster your confidence.

The Bottom Line

These 7 Rules and supporting strategies can be put in place to help you take that first step towards increased effectiveness, confidence and productivity. Why not pick one or two and see how they can make a difference in your business and life? Every bit of progress and improvement in your productivity and happiness could make your life more enjoyable and ensure your results keep improving. The most important thing is just to get started on your productivity improvement plan.

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NBA players who shine early stay skilled for longer

Speed at which National Basketball Association (NBA) players' performance declines with age after peak depends on early career development, study suggests.

from Healthy Aging News -- ScienceDaily http://bit.ly/2FST1Xc

11-Year-old Girl Has Been Granting the Simple Wishes of Nursing Home Patients

This 11-year-old girl may not be a magical genie, but she is winning hearts for her magical mission of granting wishes to nursing home patients. Ruby Kate Chitsey first became inspired to help elderly residents after she spent last summer helping her mother Amanda with her work. Amanda runs a business in which she assists […]

The post 11-Year-old Girl Has Been Granting the Simple Wishes of Nursing Home Patients appeared first on Good News Network.

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Police Officer Finally Gets to Meet the Man Who Kept Her Dry for 30 Minutes in the Rain

This Good Samaritan spent half an hour anonymously protecting a police officer from the rain – and she finally got to thank him.

The post Police Officer Finally Gets to Meet the Man Who Kept Her Dry for 30 Minutes in the Rain appeared first on Good News Network.

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Analysis examines migraine's link to higher stroke risk

Migraine with aura was associated with an increased risk of ischemic stroke in the Atherosclerosis Risk in Communities study, but a recent post-hoc analysis reveals unexpected results suggesting that onset of such migraines before age 50 years is not associated with such risk. Later onset of migraine with aura was linked with a higher risk, however.

from Healthy Aging News -- ScienceDaily http://bit.ly/2G1haKj

Why It’s Never Too Late to Change Your Life and Live Differently

Everyday we live our life in constant motion, and with that motion, there will always be a flow or some kind of change that follows. Some changes we welcome open heartedly, while others we might find ourselves pushing aside to avoid them. Now, it's time to ask ourselves the honest question – how often do we limit ourselves from opportunities, experiences, and even give up certain dreams because we’re digging up the most used excuses in the book? How often do we cross things off of our bucket list not because we’ve completed it, but because we’re too fixated on how we’re not able to or capable of doing them? One time is already too many times. There is no other force stronger than willpower, and it’s the willpower to either look beyond the obstacles that lay ahead of you, get through it, or walk away not because you are unable to complete it but because plans change. Plans are meant to change, and so is life. And it's never too late to change your life. Here’re the steps to getting rid of the mindset roadblocks and how to achieve the life you've always wanted.

3 Mindset Roadblocks to get rid of

1. "I’m Too Old to Start."

As the saying goes, “age is just a number” and it’s actually just a measurement of time lived. We often associate our age as a timeline for our goals. I want to move to the city by 25. I want to have a successful business by 30. I want to own a house by 35. I want to have traveled to 20 countries by 40... It’s when our goals aren’t met that the instant feeling of failure comes trickling in. The essence of time is not to be used as a set goal, but instead a guideline. Life happens all the time and at a different pace than everyone around you. There’s a huge difference between getting distracted with life’s curve balls and letting those moments define you versus becoming aware of them, and finding an alternative route. At the end, time shouldn’t be the essence of what to accomplish by when, but instead a guideline to show us if we’re on track and if that bucket list is still in alignment to you.

2. "I Don’t Have Enough Money."

How often do we say, “I don’t have enough money” versus “I have more than enough money?” The phrase “I don’t have enough money” is so common and easily integrated in our daily conversations that we don’t notice the negative effect it has in return. It’s time to change that money script,((Forbes: 4 Ways To Shift Your Money Mindset From Scarcity To Abundance)) also known as money blocks. The relationship and conversations we have with money is actually more impactful on our being than we think, and having a positive mindset about it is key to living the life you truly desire. We often let money dictate the way we live our lives, and over time, the yearning and hunger to change our lives becomes more prominent – if not urgent. An abundance mindset means to focus on what you have now instead of what you don’t have. By focusing your energy on being grateful for the opportunities money can already provide you – including the smartphone or computer which you are currently reading this article – it already changes the conversation you have with it. Everything in life requires energy. It takes the same amount of energy to talk negatively or positively about your circumstances, so why not take the latter.

3. "I’ll Start Tomorrow."

Starting tomorrow is always the greatest set back, and by pushing your personal goals to the side, you are subconsciously letting your brain know that it’s not of importance. Your goals always matter and hold value. First, look and see if it's a particular habit that is preventing you from going forward with your goals or reflect where you are spending most of your time:

• Are you saying yes to everything and taking on other people’s projects more than your own?
• Are you burnt out?
• Are you feeling overwhelmed that you don’t know where to start?

The first step is always self-awareness.

How to Live Differently

1. Define the What and Why

Think about what’s important to you and why this is the make up of your core:

• Are you looking for a change in career? If so, then dig deeper into why you want this career change and what are negotiable and non-negotiables in your new career.
• Are you looking for more free time to take on creative pursuits? Think about why this has significant value to you, and what you’re willing to give up in your current situation in order to make room for this freedom.
• Are you looking to start completely new and move to an unfamiliar place? Think about what you like about that particular place and how it taps into your emotions.

In order to live differently, you must be comfortable enough with yourself because it all stems down to the confidence within you. Your confidence and self awareness is the drive that will push you to make the uncomfortable decisions and navigate uncommon grounds when life tests you. Digging deep and getting to the core of it all can reassure that these new paths are in alignment to your values.

2. Show up as That Version of Yourself

If you want to live differently and feel more successful in your life, you must first begin to show up as that version of yourself. You have to play the role((Entrepreneur: 6 Ways a Leader Should Show Up)) and you can do this by picturing someone you highly admire. It can be their leadership qualities, how they deal with certain situations, or how they present theirselves and show up daily. Showing up in this different lifestyle also energetically brings this vision into your reality.

3. Little Makes More of an Impact

When you want to change your life, it’s doesn’t have to be this grandeur moment. Often times, small steps and changes make more of an impact and return. For instance, if one of your goals is to be healthier and shed some pounds this year, the common route would be to get a gym membership, establish a diet plan, and commit to exercising x times a week. While these are great ways to start, understand that good habits also take some time and patience to form. In the meantime, healthier living isn’t only limited to dieting and exercising. It's taking smaller bite size steps such as cutting sugar from your coffee that can stretch far in the long run. For example, you usually have your coffee black with one sugar packet. You drink two coffees in one day – one before work and another during work. One sugar packet is equivalent to about four grams of sugar, times the two cups you have daily. In one month alone, you are easily consuming 240 grams of sugar. Little changes like cutting out sugar in your coffee intake can easily make a greater impact in the future.

Final Thoughts

Remember that it's never too late to change your life and factors such as age, time, or even experience shouldn't hinder your yearning to pursue your dreams, projects, and live differently. As our life continues forward, always remember that you are in constant motion and also in constant control. You are always more ready than you think you are. It comes down to the one life we live and it's always worth making it a great one.

More Resources About Making Changes in Life

• How to Start Over and Reboot Your Life When It Seems Too Late
• 6 Signs It’s Time to Change Your Life
• How to Get Motivated and Be Happy Every Day When You Wake Up
• Is It Really Better to Step Out of Your Comfort Zone?
• 10 Things You Can Do Now to Change Your Life Forever

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In life and death, Alzheimer's disease looks different among Hispanic patients

Researchers report that autopsies of patients diagnosed with Alzheimer's disease when they were alive -- and confirmed by autopsy -- indicate many cognitive issues symptomatic of the condition are less noticeable in living Hispanic patients.

from Healthy Aging News -- ScienceDaily http://bit.ly/2Mv2qoj

3D human epidermal equivalent created using math

Scientists have successfully constructed a three-dimensional human epidermis based on predictions made by their mathematical model of epidermal homeostasis, providing a new tool for basic research and drug development.

from Healthy Aging News -- ScienceDaily http://bit.ly/2UfgGEd

Sleep deprivation accelerates Alzheimer's brain damage

A study in mice and people shows that sleep deprivation causes tau levels to rise and tau tangles to spread through the brain. Tau tangles are associated with Alzheimer's disease and brain damage.

from Healthy Aging News -- ScienceDaily http://bit.ly/2sGkO4u

Hyperbaric oxygen therapy for Alzheimer's disease

Researchers have the first PET scan-documented case of improvement in brain metabolism in Alzheimer's disease in a patient treated with hyperbaric oxygen therapy (HBOT).

from Healthy Aging News -- ScienceDaily http://bit.ly/2Re2LfC

After He Spent Christmas Eve in the Hospital, Watch Families Open Their Hearts to Crossing Guard

When their beloved crossing guard experienced a string of bad luck, these teachers, students, and staffers all pitched in to show him some love.

The post After He Spent Christmas Eve in the Hospital, Watch Families Open Their Hearts to Crossing Guard appeared first on Good News Network.

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Why You Need to Set Future Goals (And How to Make Them Happen)

It’s very easy to go through life without ever having a worthwhile goal. It is very easy to avoid the challenge of setting goals and being accountable for achieving those goals. But without any goals, your life will drift and lack any meaningful purpose. The worst thing that could happen to you is to reach your final days and look back at your life, and wonder how you screwed up the amazing opportunity you had to build an incredibly rewarding life. In this article, we'll look into the reasons why you should start setting future goals, and how to set ones that will help you lead a fulfilling life.

Why You Need to Set Future Goals

The Source of Happiness

Having meaningful goals gives your life a purpose. It gives you a reason to wake up in the morning, get out of bed and live life with a direction. Goals give you energy and vitality and something to aim for each day. Ultimately, your happiness will be enhanced when you begin to see you are making progress on your goals, and as each day passes and you move that little bit closer to achieving what you set out to achieve you gain more focus and energy to push that little bit more.

A Roadmap to Travel Down

But having goals is more than that. Goals give you a roadmap to travel down. Your goals could be related to your career. Imagine you want to one day start your own business. An idea such as starting your own business begins as an image in your mind. As you think more about your idea, you start to visualize what it would be like to be running your own business. No boss breathing down your neck watching what you are doing, no annoying colleagues interrupting you with their problems and complaining about how much work they have to do. Having the freedom to make your own decisions about what you will do and when. As you visualize your idea, you begin to ask yourself: how? How will I start my own business? What do I have to do to start? These questions are the beginnings of a plan and a goal is simply a plan for the future. It does not have to be as professional as starting your own business. It could be wanting to climb Mount Kilimanjaro before your fiftieth birthday. Once again, it begins with an idea, you may have seen a documentary about Mount Kilimanjaro, or a friend did it a few years ago and tells you it was one of the best experiences she had ever had in her life. Wherever the inspiration comes from, you begin to visualise yourself climbing to the top, exhausted but exhilarated having achieved something only a very few people manage to do in their lifetimes. Once again the question: “how?” Jumps into your mind, and once again the beginnings of a plan begins to formulate. Another goal.

A Clear Intention to Live

When you think about it, our whole lives are centred around goals. Getting up for work on a cold, wet Monday morning requires the goal of getting out of bed at a specific time. Not a pleasant goal for many, but it’s a goal nonetheless. Getting home in time for dinner with your family is a goal. Pretty much everything we want to do and achieve in our lives requires an intent to achieve something. That is what goals are. An intention to do something by a specific time.

How to Begin Developing Future Goals

1. Start with Your Vision

Begin with a vision of what you want to achieve. Whether it is a professional or personal goal, you need to have a clear vision of what it is you want to achieve. Take some time to really see what the end result will be like. Close your eyes and see it, see yourself achieving your goal. If you want to build a secure financial future for yourself and your family, what will that look like? Will that be cash in the bank or a portfolio of investments? If you want to take a holiday of a lifetime with your closest friends this summer, where will you go? What will you do? Imagine yourself already achieving your goal. How will you feel? Feel those emotions in your imagination. Feel the smile on your face, feel the laughter, the joy and the excitement as you board the plane.

2. Ask the Right Questions

The best question to ask is: What do I have to do to…? This is an incredibly powerful question because it opens up your mind to the possibility of achieving your goal. The way this question is phrased means you are only considering ways to achieve, not ways you cannot achieve. The wrong question to ask is “how can I achieve this goal?” That question often elicits the tempting answer “you can’t”. What you want to be doing is opening your mind up to possibilities and the actions you will have to take to make it happen. Now the “what do I have to do?” Question often brings up actions you may at first feel are impossible, so you ask the question again. For example, let’s say you want to build a secure future for you and your family, and your initial answer comes up with a figure of USD$1 million. Now if you are earning USD$50,000 a year, that means you will have to work at least forty years saving half your salary each month. Let’s be honest here, that is not going to be easy and for forty years, probably impossible. So you will need to ask the question again. “What do I have to do to have USD1 Million in savings by the time I retire?” The answers you come up with from asking this question again will take you closer towards building your goal into achievable steps.

3. Look at Your Daily Habits

Our daily habits and behaviors are the driving force behind the results we achieve in our lives. If you smoke twenty cigarettes every day, drink several glasses of wine each evening and go to bed slightly drunk, over time, this will have a profoundly negative effect on your health. If it does not send you to an early grave, you are almost certainly going to experience difficulties with your health at some point in time. Couple that with eating unhealthily and being excessively overweight, you are going to become a burden on your family and friends later in life. Because our daily habits and behavious have such a large impact on the results we achieve in our lives, you should take some time to analyze yours. Identify the ones that give you negative results. Unhealthy eating, excessive drinking, smoking, complaining and gossiping are common ones, but others such as waking up at the last possible moment, going to bed late and spending all night playing computer games are a few others that, over time, will result in negative outcomes in your life. If you want to climb Mount Kilimanjaro before you turn fifty, then get yourself out in the evening and exercise. Turn it into a habit. Spend thirty minutes every morning reading about and researching Mount Kilimanjaro instead of checking your email, Facebook or Instagram feed. Use your time in more positive ways. This guide can give you some nice advice on how to quit bad habits: How to Break a Habit and Hack the Habit Loop

4. Set a Date

If your goals do not have a timeline and an end date, you will find excuses to put off what you need to do to make it happen. You can, of course, adjust your deadline if you find you were a little too ambitious with your initial enthusiasm. But you do need a deadline. If your goal is to have USD $1 Million by the time you retire, your goal needs to be based on what you need to have saved by the end of the year. For most of us, retirement may be quite a few years away, but by beginning now, you will give yourself enough time to build up your savings and investments. Likewise, if your goal is to run a full course marathon before you turn forty, then depending on how old you are today, you may want to set goals for running a 5KM, 10KM and half-marathon each year before you run the big one. Setting dates and deadlines gives you the sense of urgency you need to make progress. You do not have to achieve the ‘big goal’ in the first year, but you do need to have an annual goal that is taking you a little closer each day, month and year toward the big, future goal.

5. Visualize and Review Regularly

Whatever your future goals are, you should have some form of vision board to keep you reminded of your final destination. Whether that is having a secure financial future, climbing Mount Kilimanjaro or running a full course marathon, having some form of vision board -- either digital in the form of a photo album in your digital photo storage, or a board on Pinterest or a physical board in your room with photographs and clippings of what you want to do -- will help keep you motivated when you feel ‘not in the mood’. It will give you something visual to help you review your progress and adjust deadlines if necessary.

Final Thoughts

We are all different and we all want different things in our lives. Many of us want to build a successful business, others want to develop a successful career in medicine or law. Whatever it is you want out of life, it is your life and it is up to you to create it. You have the good fortune to be able to decide, act and achieve and it all starts with an idea and a vision, then a few questions the answers to which will give you a plan and a destination to travel towards. Don’t waste this chance. You do not want to end your days full of regret and disappointment. You want to end your days knowing you lived an extraordinary life on your terms.

More Resources About Setting & Achieving Goals

• How Setting Personal Goals Makes You a Greater Achiever
• How to Use SMART Goal to Become Highly Successful in Life
• How SMART Goal Setting Makes Lasting Changes in Your Life
• How To Celebrate Small Wins To Achieve Big Goals
• How to Stay Motivated and Reach Your Big Goals in Life

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Parental PTSD affects health behavior and aging among offspring of Holocaust survivors

A new study on intergenerational transmission of trauma has found evidence that Holocaust survivors suffering from post-traumatic stress disorder and their adult offspring exhibit more unhealthy behavior patterns and age less successfully in comparison to survivors with no signs of PTSD or parents who did not experience the Holocaust and their offspring.

from Healthy Aging News -- ScienceDaily http://bit.ly/2B1wUtp

Photo of Multitasking Mom At Work Drums Up Support for Other Working Mothers

This powerhouse of a mom has become a prime example of how women can juggle parenting with work if given the chance by their employer.

The post Photo of Multitasking Mom At Work Drums Up Support for Other Working Mothers appeared first on Good News Network.

from Good News Network http://bit.ly/2T9AdpD

13 Things to Do When You Feel Uninspired and Stuck Where You Are

It's not uncommon to encounter at least a phase in our lives where we feel overall uninspired and stuck in our current situation. For those who are just approaching this kind of phase, it can cause you to question every move you made prior to this point and whether or not you are living the life that you want. Although this can often be an anxiety-ridden experience for most, it is actually a sign that you have reached a major crossroads in your life. You have come to the realization that you are not happy with the way things are, and that you desperately want change. Don't perceive this feeling as a sign that you haven't made any progress. Shift your perception to see this as an opportunity for growth that will help you become the person that you want to be, so that you can live the life that you want to lead! That being said, coming to the realization that you feel trapped is the easy part. Making change is the most difficult. If you feel stuck and uninspired in your day-to-day life and you need a major shift, here are 13 things to do when you feel uninspired and stuck where you are.

1. Acknowledge Your Current State

The key to moving forward in life is to acknowledge your current situation. While we all think to ourselves that our life could be better and that we could be responsible for these changes, we don't tend to acknowledge and sit with these feelings, which only serves to bring us back to our current state. In order to get to where you want to be, you first need to acknowledge where you are now and to allow yourself to fully experience that feeling. Awareness breeds action. By becoming aware of your own dissatisfaction towards your life, you can then use those feelings as motivation to get to where you want to be. When you have the opportunity, sit down for 5 minutes and reflect on your life. Not a great feeling, right? Use that feeling to power through the rest of the tips listed throughout this article!

2. Reach Deep down into Yourself to Pull out Your Hopes and Dreams

If you're feeling stuck in life, that means that there is something about your life that you are currently unsatisfied with. The question remains, however, what is it about your life that you are not happy with? One of the biggest contributing factors to your overall lack of happiness in life is the abandonment of your hopes and dreams. At some point in our lives, we have all given up on dreams that we used to hold as truths when we were younger. We then settle for things that are not what we initially wanted, which creates a life that provides us with less than what we expected. The good news is that it is never too late to pursue the life you wanted. With that in mind, I ask you, what are some of the things you used to want when you were younger? Did you want to be a singer? Did you always envision yourself as an astronaut or a world traveler? Whatever it is, write it down. It's never too late to turn your dreams into a reality.

3. Identify Which Aspects of Your Life Need the Most Attention

Now that we've pushed past the hopes and dreams section, it is time to focus on what you can do at the moment. Life is a lot to handle and if we are not constantly focused on maintaining each aspect of our life on a daily basis, important parts of our lives fall to the wayside. To get back on track, it is important to look at each aspect of your life to identify where your needs are being met and which parts of your life are being neglected. One great resource to look at in order to do this is Zig Ziglar's Wheel of Life.((Zig Ziglar: Wheel of Life)) In Ziglar's Wheel of Life, he breaks down life into seven major sections:

1. Mental
2. Spiritual
3. Physical
4. Family
5. Financia
6. Personal
7. Career

Those who focus on and maintain balance in each of the areas will be able to live a much happier life than those who put too much focus on one area and ignore others. Look at each of the sections in the wheel and ask yourself, where am I not paying enough attention? Which areas need improvement and which areas am I succeeding in? As was stated earlier in the article, awareness breeds action and becoming aware of the areas in which you are slacking will help you to repair your life.

4. Craft a Basic Outline of Your Needs

Armed with the knowledge of where you could be doing better in life, it is time to craft a basic outline of your needs. Start by making a list of all of the areas that you identified as being subpar. For example, if you determined that you weren't spending enough time on the physical and the financial, start by listing those and working your way through each of the needs that fall under the category. Let's continue with the example above and imagine that you are truly falling behind in the physical section. Perhaps you haven't gone to the gym in a while and you find climbing the stairs an impossible feat. Maybe you've been having unexplainable symptoms that have been having an impact on your health but you haven't taken yourself to the doctor. Whatever it is that isn't receiving the attention it should be, work through each of these sections and figure out your needs in each of them. Once you've gone through each section and have come up with a comprehensive list of all of your needs, you are ready for the next section.

5. Specify These Needs and Transform Them Into Goals

You may have a list of needs but, unfortunately, that is not enough to kick things into high gear. In order to turn needs into action, you have to transform your needs into goals. How do you accomplish that? Simple! You need to take your needs and turn them into very specific, well-defined goals. For example, let's imagine that one of your goals is to become more fit so that you can become more balanced in the physical section. That's great! However, it's not nearly defined enough to become something that you can act on. Therefore, you need to make your need more specific. Don't just say that you want to be fit. Say that you want to accomplish something, such as becoming lean or improving your overall muscle definition. By identifying what it is you need and turning it into a specific, measurable goal, you now have something you can work towards. Work through each of your needs and turn them into actionable goals. Then, go over your list twice to see if you can further specify your end goal in each section of your life. If you can't turn it into a specific goal, you probably do not want or need it as much as you initially believed.

6. Take Your Goals and Create a Set Timeline for Them

With actionable goals, you now have something that you can use to transform your life into the one that you want to lead. The only problem is, when exactly are you going to achieve these goals. Much like a lack of specificity could lead to inaction, goals without timelines could also lead to you sitting around and waiting for the "right time" to get yourself from Point A to Point B. The key to achieving your goals the proper way is to set realistic timelines. For example, you are not going to be able to lose 30 pounds in a week and setting that kind of timeline will not only set yourself up for failure but it will discourage you from trying altogether. Make sure that your timeline works in your favor. Instead of trying to lose 30 pounds in a week, try to set up a timeline of three months to meet this goal. This will make it easier to map out your progress and ensure that you will be successful by the time you reach your deadline.

7. Break Down Your Goals Into Small, Achievable Steps

Another helpful tip that will bring you closer to your desired life is to break down your goals into small, achievable steps. Since you already have specific, measurable goals, this will be easy for you to accomplish. Some goals may seem too large to tackle and when you attempt to go after these large goals and produce little output, it can be easy to abandon your goal and return to your old habits. When you have small, achievable steps, however, you are able to actually see your progress as you complete these mini goal milestones. This small chipping away at your goal will help you to build your confidence and keep you on the desired path. To give you an example, let's imagine that you are wanting to build your own business. Rather than making a comprehensive list of everything that needs to get done and then attempting to tackle everything at once, organize all of these steps in an easy-to-do order and then take it one step at a time. This method is not only better for your confidence but it is a simpler, more effective way of getting to your goals.

8. Make an Effort to Work Towards Your Goals Each Day

Some goals are long-term and cannot be broken down into steps that are instantly achievable or able to be worked towards on a daily basis. When this happens, even if we want to reach the goal, it tends to go on the back burner as you work on other goals. These goals will often be left forgotten until you are reminded that you are no closer to making any progress. Even if you cannot translate your end goal into smaller goals, it is important that you make an effort to work towards your goals each day. Whether it is engaging in activities that are loosely related to your goal and will better help you reach it, or slowly working towards sub-goals that will take a while to achieve in themselves, do something each day to keep yourself on track. If you never stop working towards it, it will continue to remain a priority until it is completed.

9. Keep a Journal to Measure Your Progress

If you've ever worked towards a goal, you may have gone through the motions, only to feel as though you haven't made any actual progress when, in truth, you most certainly have. It can be hard to determine how much progress you have actually made on a goal if you do not have any way to gauge such a thing. In cases like these, it may be helpful to have a tool such as a journal. With a journal, you can write down your main goal, your sub-goals, and you can place checkboxes or other completion sections next to each sub-goal. As you go through the process of completing each of the steps towards your goal, you can mark them off in whichever way you like so that you can see yourself plowing through each of your to-dos. Even better, you can write down what exactly it is that you completed next to each of your sub-goals, how it made you feel, and how much you accomplished during that time period. If you ever get discouraged anywhere during your journey, you can return to your journal to see how many sub-goals you've marked off and how much you've already accomplished along the way. If you're not a fan of journaling, you can always use other mediums that help you to achieve the same effect such as plain to-do lists or a simple blank document on your computer.

10. Establish Preventative Measures to Keep You Motivated Throughout the Process

Motivating yourself to get things done is honestly the most difficult part of the goal-setting and achieving process. No matter how badly you want something, you are never going to get it if you don't have the drive to follow through on what it is you say you're going to do. In order to avoid this problem entirely and ensure to make as much progress as possible with minimal setbacks, you are going to need to establish preventative measures that serve to keep you motivated, even when you don't feel like doing much at all. One such preventative measure could be putting your goals online for everyone to see or sharing them with close friends and family. Why does this work? The answer lies in one word: accountability. When you put your goals out there and refuse to follow through on them, it can be embarrassing to know that everyone you told about your plan and goals can see that you have failed in your mission. By telling others, it holds you accountable and provides you with added incentive to follow through on your goal so that you don't let down the people around you who know what you are attempting to accomplish. On the other end of the spectrum, you can reward yourself for engaging in behaviors that help you to successfully tackle your sub-goals. One article published in the American Psychological Association website identified rewards as one of the best motivational methods for learning. By providing rewards for completing the tasks that help you work towards end goals, you can begin associate achievement with rewards and rewire yourself so that you are focused on your goals and doing your best to reach those goals. ((American Psychological Association: The Science of Motivation)) While these are only two examples of systems that you can use to keep your motivation alive and burning, anything that keeps the drive to achieve alive will suffice.

11. Find a Way to Be Content With Your Current Situation

Feeling uninspired and stuck in your current situation isn't only an indication that things need to change. It's also an indication that you need to start finding the good in the situation that you are already in. While setting goals is important in order to move forward with your life, the unfortunate aspect of change is that it takes time. That means that those who are unhappy in the position that they are in are going to remain unhappy until change occurs. Luckily, you don't have to remain unhappy. All you have to do is readjust your mindset and find ways to make your day more enjoyable. Enjoy more of what makes you happy and squeeze in time for yourself while you are working towards your goals and living the life that you are now. It is not going to be easy but you can at least enjoy the ride until you get to your destination.

12. Write Down 3 Things You Are Grateful For Each Day

Building off of the previous point, one such way to make the present more enjoyable is to start discovering what you are more grateful for in your life. One study conducted by Dr. Michael E. McCullough from the University of Miami and Dr. Robert A. Emmons from the University of California, Davis studied the effects of gratitude by separating the participants in the study into three different groups. The first group was instructed to write about events that took place during the week that they were grateful for while the second and third group were instructed to write about things that irritated them during the week and things that had happened during the week and how it affected them, respectively. After the study concluded, it was shown that those who wrote about the events they were grateful for were more optimistic about their lives and also engaged in better life choices.((Harvard Health: Giving Thanks Can Make You Happier)) While you could certainly follow this model, you could also do something as simple as writing down three things you're grateful for every day, which is a popular method for most people these days. Over time, you will begin to notice the change and it will greatly help you while you seek to make change in your life.

13. Seek Out People You Can Grow With

Negativity breeds negativity and who you choose to hang out with could be the reason why you are feeling uninspired and stuck. Are your friends generally unhappy and passing that attitude onto you? Are they seeking growth and change or are they complaining about where they are and then not taking the necessary action to cultivate the change they are craving? More importantly, are you following this behavior? If you are or even if you aren't, and attempting to create change in this environment, you are fighting a losing battle. You are going to have a much easier time growing and evolving if you are around people who are trying to do the same and who encourage you along the way. Don't worry if your friends react poorly when you make the decision to change your life. It will quickly reveal who was there for you all along and those who want to keep you down.

Final Thoughts

Feeling uninspired and stuck can be discouraging but it is simply that: a feeling. Change begins with you! If you feel as though you are in need of something new in your life, use the 13 tips above to break out of your cage and create a life that you are in love with. If you're looking for additional advice that will help you to make these tips easier to follow through with, feel free to browse the productivity, motivation, and psychology sections of the Lifehack website to learn more about how your mind functions and how you can implement these tips more effectively in a way that works best for you!

More Resources to Boost Your Motivation

• How to Get Motivated and Be Happy Every Day When You Wake Up
• What Motivates You And How to Always Stay Motivated
• Feeling So Stuck in Life That You’re About to Give Up? Help is Here!
• How to Start Over and Reboot Your Life When It Seems Too Late
• There Is More to Life Than ____________

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