dreamThe famous English crime writer P.D. James once said the following: “It shows considerable wisdom to know what you want in life and then to direct all your energies towards getting it.” However, few people know what they truly want in life.

A great tool for deciding what it is that you want–or for uncovering your heart’s desire–is to ask yourself questions. Below you’ll discover 50 dream triggers you can use in order to decide what it is that you want from life. They were taken from my eBook, “Guidebook of Dreams – 1,000 Triggers For Uncovering Your Heart’s Desire.”

Dream Triggers: Finances

Here are five dream triggers for the area of finances:

1. What’s your financial philosophy?

2. How much money do you want to earn (what would you like your salary to be)?

3. Would you like your paycheck to increase by a certain amount or a certain percentage each year?

4. What would you like your pay-structure to be (% from salary, % from commissions, % from bonuses)?

5. What do you need to do in order to put your financial life in order?

Dream Triggers: Learning/Personal Development

Here are five dream triggers for the area of Learning/Personal Development:

1. Do you need to take steps to stop procrastinating? How do you procrastinate?

2. Do you need to improve your focus and concentration?

3. Do you want to create a self-education plan for yourself (learning through books and online resources)? Is there a blueprint or template you can follow?

4. What skills do you need to acquire in order to be able to achieve your goals?

5. Are there any continuing-education courses which you would like to take at your local college or at the learning annex?

Dream Triggers: Vocation/Career

Here are five dream triggers for the area of Vocation/Career:

1. What would make you look forward to going to work each day?

2. What would make you feel that your work matters?

3. What makes you feel energized?

4. What can you do that would meet a significant need in the world?

5. How would you like to make this world a better place?

Dream Triggers: Love/Family

Here are five dream triggers for the area of Love/Family:

1. What qualities do you want in a romantic partner? What are the top ten characteristics that you look for in a romantic partner?

2. Do you have the qualities that you’re looking for in a romantic partner? If not, how can you acquire those qualities?

3. What would you like your relationship with your partner to be like?

4. What would you like your courtship to be like?

5. What kinds of things would you like to do with your romantic partner?

Dream Triggers: Social/Community

Here are five dream triggers for the area of Social/Community;

1. Are you surrounded by people who want the very best for you and who stand with you in the vision of what you’re becoming? Who are these people?

2. Do you need to create a better support system for yourself? How can you do this?

3. What are the top ten qualities a friend should have (treats people with respect; listens but doesn’t judge; has a quirky sense of humor; is an artist; lives with passion; doesn’t sweat the small stuff; is loyal and trustworthy)?

4. Which of your friends have these qualities?

5. Do you have these ten qualities? If not, how can you develop these qualities?

Dream Triggers: Dwelling

Here are five dream triggers for the area of Dwelling:

1. What region of the world do you want to live in (North America, Central America, Europe, Asia, and so on)?

2. What country do you want to live in? Is there a particular state or providence of that country that you prefer?

3. Do you want to live in a small town or in a bustling city? Do you want to live in the outskirts of the city?

4. What kind of climate do you want to live in? Do you want to live somewhere with four seasons? Do you want to avoid the cold at all costs?

5. Think of your dwelling as the setting for your life story; what is the setting like?

Dream Triggers: Spirituality

Here are five dream triggers for the area of Spirituality:

1. What does spirituality mean to you?

2. Does spirituality play an important role in your life? If not, would you like for it to play a more important role?

3. What would make you feel spiritually fulfilled?

4. Would you like to start a meditation practice? What steps do you plan to take in order to start meditating?

5. Would you like to take up an active meditation practice, such as Yoga, Tai Chi, or Qigong? Are you going to enroll in a class, purchase a DVD, or get one-on-one training in one of these techniques?

Dream Triggers: Fitness/Health

Here are five dream triggers for the area of Fitness/Health:

1. Would you like to be at your ideal weight? What is your ideal weight?

2. What percentage of body fat are you aiming for?

3. Do you have target measurements that you would like to reach (such as waist, hips, and so on)?

4. Which body parts do you need to tone?

5. What are your fitness goals (for example, be able to do a certain number of sit ups and pull ups, having six-pack abs, being able to hold a two-minute plank, and so on)?

Dream Triggers: Travel/Adventure

Here are five dream triggers for the area of Travel/Adventure:

1. Are there any hotels you’ve always dreamed of staying at, such as an underwater hotel or the Waldorf-Astoria in New York City, New York?

2. What natural wonders would you like to see?

3. What state parks would you like to visit?

4. Would you like to observe the Antarctic wildlife?

5. What famous world festivals would you like to attend?

Dream Triggers: Possessions

Here are five dream triggers for the area of Possessions:

1. Are you happy with your current possessions? On a scale from 1 to 10, what’s your current level of happiness with your possessions?

2. Are you surrounded only by those things that you really need or that bring you joy?

3. Do you need to take inventory of what you currently own? How can you get started with this?

4. Are there items that you own that need to be repaired or replaced?

5. Are you giving proper maintenance to your possessions?

Conclusion

One of the best ways to determine what it is that you want is by asking yourself questions such as those above. “Guidebook of Dreams – 1,000 Triggers For Uncovering Your Heart’s Desire” is part of the “How to Live Your Best Life” system, the system that will help you decide what you want out of life and will show you how to get it.

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documents every adult needsThere are certain documents that every adult should have. These are documents that will help you to put your affairs in order so that you can live a better life, plan for your future, and let others know what you want in case you become incapacitated or pass away.

Here are the 15 documents that every adult should have:

1. A Personal Manifesto. A personal manifesto is a declaration of your core values and beliefs, what you stand for, and how you intend to live your life. It functions both as a statement of principles and as a call to action. Here are detailed instructions for writing one: How to Write a Personal Manifesto.

2. A Resume. A resume captures your career experience and highlights your accomplishments and achievements. You need to have an up-to-date resume, even if you have a job. Why?

  • You could be asked for your resume for a speaking engagement;
  • A head hunter might contact you out of the blue;
  • A better career opportunity could materialize; or
  • You could lose your job unexpectedly.

In all of these scenarios, it pays to be prepared.

3. A Career Plan. A career plan lays out the steps that you plan to take during your work life in order to have the greatest impact in your field and achieve your monetary and career goals. It can be very simple or very detailed.

At the very least it should include a list of your skills, interests, and abilities; your career goals; the specific skills, training, and experience that you’ll need to achieve each of your career goals; and a plan for acquiring any skills or experience you don’t currently have.

4. A Personal Income Statement. Creating a personal income statement will help you to determine exactly how much money you have coming in and going out each month. The first step is to determine your monthly income.

Begin by determining the amount of money that you’re fairly certain will come in from your job, including salary, commissions, bonuses, and so on. Then, add any other money you’re expecting. Here are some examples:

  • Money from a second job.
  • Money from freelance work.
  • Interest income.
  • Dividend income.
  • Rental income.

Once you have your monthly income, determine your total monthly expenses — how much you spend each month on taxes, food, your car loan, insurance, and so on.

The last step is to calculate your monthly net income. To do this, subtract total expenses from total income for each month. If the resulting number is negative, it means that you’re spending more money than you have coming in.

Knowing where you stand can help you get to where you want to be.

5. A Balance Sheet. A balance sheet is a snapshot of what you have and what you owe. Begin by determining your assets. Here are some examples:

  • How much cash you have on hand.
  • How much you have in any checking accounts.
  • How much you have in any savings accounts.
  • How much you have in bonds, mutual funds, stocks, and other investments.
  • How much you have in any pension plans.
  • How much you have in real estate.
  • How much your personal property is worth (resale value).

Once you’ve totaled up your assets, determine your liabilities. Here are some examples:

  • How much credit card debt you have.
  • How much your loan debt is.
  • How much your mortgage debt is.

Total up your liabilities. The last step is to subtract your liabilities from your assets, and that gives you your net worth.

6. Your Credit Report. Your credit report contains information your current creditors and potential future lenders review to make decisions about your creditworthiness. You should get copies of your credit report yearly to make sure that the information it contains is correct, and to take steps to fix your credit in case you’ve gone off track.

7. A Retirement Plan. A retirement plan is a savings and investment plan that provides income for when you retire. When do you plan to retire? How much money will you need for your retirement? Where will that money come from? All of these questions should be answered in your retirement plan.

8. A Bucket List. A bucket list is a list of things you want to do in life, or a list of life goals, dreams, and wishes. Your bucket list should include goals for every life area, including travel, adventures, finances, relationships, contributions, spirituality, hobbies, education, and so on. Of course, in addition to creating a bucket list you should create a plan for achieving it.

9. A Living Will.  A living will expresses your preferences about medical treatment in case you’re unable to communicate with your doctors or family. For example, you can decide that you don’t want extraordinary means to be taken in order to keep you alive, or that you want your life prolonged by any means necessary.

10. A Health Care Proxy. A health care proxy gives someone else the power to make health care decisions for you if you become incapacitated.

11. A Will. A last will and testament is a legal document that dictates what happens to your estate once you pass away. Having one ensures that your assets will be distributed according to your wishes when you die. You should get this done as soon as possible since the reality is that you never know when you’re going to need it.

12. A Letter of Instruction. A letter of instruction indicates where important documents are kept, such as insurance policies, saving accounts, loans, leases, and any other significant information. You should keep it next to your will.

13. A Durable Power of Attorney. A Durable Power of Attorney gives someone of your choosing the power to make legal and financial decisions for you should you be unable to act on your own behalf.

14. A Funeral Directive. A funeral directive details your wishes for your final arrangements. The purpose of this document is to make sure that your end-of-life decisions are followed. Some of the things which should be included in your funeral directive are the following:

  • Whether you want to be buried or cremated;
  • The type of casket that you want;
  • Were you want to be interred;
  • Who you want your pallbearers to be;
  • Some of the things that you want to be included in your eulogy; and so on.

15. An Ethical Will. An ethical will is also known as a legacy letter. It’s a way to share your values, the life lessons you’ve learned, as well as the hopes and wishes that you have for those you love. It can also be used to pass down family history to the next generations.

Conclusion

Start preparing the documents listed above as soon as possible. Some will help you to live a better life, and others will help you to leave your affairs in order should you die. Be prepared for both life and death.

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a life that rocks (2)We all want to have a life that rocks. Not a good life,  but a great life. A life that we’ve designed ourselves and a life that we love.

Below you’ll find 16 ways to create a life that rocks:

 

1. Plan One Big Adventure a Year. Your adventure can be skydiving,  scuba diving, swimming with dolphins, or even hiking a Colorado fourteener. In addition, travel itself can be an adventure.  Make a a list of the top 20 world landmarks you want to see during your lifetime–the Eiffel Tower, the Wall of China, Mount Rushmore in the Black Hills of South Dakota, and so on–, and check one off a year.

2. Plan One Microadventure a Week. A microadventure captures all the goodness of an adventure–the thrill, the escapism, the stretching of your comfort zone–, but they’re cheaper and require a much smaller commitment of time and energy. A microadventure can be any of the following:

  • Visiting a museum you’ve never been to before during your lunch hour.
  • Trying an activity you’ve never experienced before during the weekend, such as going antiquing or learning to paddleboard.
  • Trying the new restaurant with the fusion cuisine.

3. Build a Tribe. We all want to be part of a group, and to feel loved and accepted by others. As I wrote in a guest post I contributed to the blog “Marc and Angel Hack Life”, “A tribe-or a pack, clan, elected family, posse, crew, network, or true friends–is a group of people who share common interests and values and show genuine appreciation and care for each other.”

Your tribe should do all of the following for you: give you a sense of community; encourage you to go after your dreams and achieve your goals; give you a helping hand when you need one; and be there to celebrate your wins. Of course, you also have to do the same for them.

4. Get Fit. You don’t need to have rock-hard abs or be able to run a marathon, but you do need to work toward achieving a weight and BMI–or body fat percentage–that’s considered healthy for your gender and age. Other things to focus on are cardiorespiratory fitness, flexibility or range of motion, and muscular endurance. Think health and having the ability to participate in a wider range of physical activities.

5. Play a Sport. Even if you didn’t play a sport in high school or college, you can still pick a sport and learn to play it well enough. Join the company softball team, enlist a friend and start playing tennis once a week, or join your local cycling group. For those who hate to sweat, there’s always golf and bowling. Playing sports helps you to stay fit, and it fosters camaraderie and friendly competition.

6. Develop a Healthy Relationship With Money. Learn how to channel wealth through your work. Then, notice how, when, where, and why you spend your money. In addition, begin to care for your money and find ways to make it grow. Although money itself can’t get you a life that rocks, financial stress is one of the major deterrents to having a great life.

7. Have a Hobby.  Two of our most basic human needs are our need for leisure and our need to create. Whether it’s playing Dungeons and Dragons, knitting, or learning calligraphy, a hobby can help to satisfy both of these needs. Having a hobby can do all of the following:

  • It helps to clear your mind.
  • It can help you to enter the state of flow–when you’re completely involved in what you’re doing and the rest of the world just falls away.
  • Having a hobby can even open your mind to new possibilities. Many people report that they have “Aha!” moments when they take a break from their work and go do something else.

8. Turn Your Living Space Into the Perfect Space. In order to live a life that rocks you have to love the place where you live, and where you probably spend a lot of time. Customize your home to your needs and wants. Walk through each room of your house and ask yourself the following

  • What activities do I want to carry out in this room?
  • What mood do I want this room to convey?
  • What do I need to take out of this room (a large, obtrusive piece of furniture;  a painting that reminds you of a relationship that ended badly; a rug that no longer reflects who you are) ?
  • What do I need to add to this room (more light; plants; a comfortable chair)?

Then, set out to make it happen.

9. Leverage Your Strengths. Clarify what your strengths are–the things that you enjoy doing and are naturally good at–and find a way to apply those strengths to your work and to your daily life. Do the following:

  • Spend most of your time on your strengths.
  • Delegate those things that are not your strengths.
  • Use your strengths to overcome obstacles.
  • Come up with new ways to capitalize on your strengths.
  • Apply your strengths in order to help you achieve your goals.

10. Make Music a Part of Your Life. Music can be a refuge, a way to express yourself, a tool for getting through bad times, or a way to express joy. You don’t need to be a musician to make music an integral part of your life. Sing, take a music appreciation course, take a tap dancing class, or simply dance Gangnam style.

11. Follow Your Bliss. There is no better way to have a life that rocks than to be engaged in an activity that you enjoy and to do work that you’re passionate about. If your current situation is such that you cannot be engaged in the work which you like best, decide what it is that you want to be doing and constantly be on the look out for ways in which you can begin to be engaged in that line of work.

12. Learn to Find More Pleasure in Food and Eating. We spend a lot of our time eating, so it’s a good idea to look for ways to increase the pleasure we get from food. The best way to find more pleasure in food is to learn to cook.  While everyone loves to eat, not everyone loves preparing food. However, cooking is a great prelude to eating.

Stocking your kitchen with things you really like, chopping vegetables with a sharp knife, taking in the aroma of onions and garlic being sauteed, and inspecting a perfect cut of meat are all part of the sensuality of cooking. Cooking the food that you eat gives you a sense of satisfaction that you could never get by eating out.

In addition, own at least two pieces of cooking equipment that you really enjoy, whether it’s a fantastic stove or a cherry-red food processor.

13.  Have a Daily Spiritual or Self-Reflection Practice. Having a spiritual practice can mean a wide range of things, from being a Benedictine oblate–a lay person living in the secular world who lives his or her life in accordance with the rules of the Benedictine Order–, to meditating every morning. Basically, having a spiritual practice means finding a way to connect to something larger than yourself.

In addition, you can simply practice self-reflection daily, by writing in a journal or taking some time to sit quietly and focus within.

14. Do for Others. Whether you volunteer at a food kitchen once a week, help build a house with Habitat for Humanity, or make Kiva loans to low income entrepreneurs in developing countries, to have a life that rocks you need to give back to your community or to the world at large. We all want to feel that our lives have meaning and that what we do matters, and there’s no better way to achieve this than by helping other people.

15. Become a Better Version of Yourself Each Day. Make incremental improvements and get a little bit better each day. Every day you can be just a little bit more confident, a little bit more courageous, a little bit more organized, a little bit more patient, and so on. Could you be one tenth of one percent (.1%) better each day? That’s such a small change that anyone can do it.

Gradually, over time, that .1% adds up, so if you keep it, up five years from now you’ll be an entirely different person. That is, you’ll be a much better version of  yourself. And as you get better, your life gets better.

16. Commit to Continuing Education. According to Thomas Jefferson, knowledge is power, knowledge is safety, and knowledge is happiness. The more you know, the more empowered you are, and the larger your world becomes. With open source learning you can now learn anything you want, from the comfort of your home, for free. Rock your world by constantly learning new things.

Conclusion

This is the only life that you have, so make it great. Use the 16 ways explained above to create a life that rocks.

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conflict resolution (2)Conflict is a natural and inevitable part of life–your co-worker takes credit for your work; your spouse is habitually late;  your neighbor’s dog keeps doing his business in your yard; and so on.

The good news is that conflict doesn’t have to lead to fighting and to broken relationships. There are ways of dealing with conflict constructively in order to resolve arguments and disputes amicably, instead of allowing the situation to get out of hand. Conflict resolution is an important skill for everyone to develop.

I worked for several years as a labor attorney at the Panama Canal, and one of my main duties was negotiating with the labor unions on behalf of the administration of the canal. In addition, I have a graduate degree in mediation. Below you’ll find some of the things I’ve learned about resolving conflicts constructively.

Sit Down to Discuss the Issue and Establish Ground Rules

Ground RulesIn many instances, the problem is not so much the nature of the dispute itself; instead, the problem is the way in which the dispute is handled. When you sit down with someone in an attempt to resolve a disagreement, you should start out by establishing ground rules.

The purpose of establishing ground rules is to create a space of tolerance and respect in which you can both iron out your differences. Ground rules can include things such as the following:

  • Each side will take turns speaking, and each one will get an equal amount of time to speak.
  • When one person is talking, the other person can’t interrupt them. If one person hears something that they want to respond to and it’s not their turn to speak, they should write it down and wait until it’s their turn to say it.
  • Just try to resolve the issue at hand. If there are other issues that need to be discussed, set a later time to talk about them. Resist the urge to bring up every grievance that you have with the other person in one sitting.
  • Refrain from using phrases such as “You always”, or “You never”. People rarely “always” do something or “never” do something, and phrases like these just put the other person on the defensive.
  • Try not to blame the other person, speak for the other person, or speculate about their motives. Accept that you are not a mind reader and you do not know the other person’s intent.
  • Both sides should seek to maintain emotional control.
  • Treat each other with respect–don’t blame, attack, or engage in put-downs.

In addition to establishing ground rules, keep the following three things in mind:

  • Each side should strive to take responsibility for their contribution to the conflict. When you’re arguing with someone it’s tempting to think that the other person is completely at fault. However, it’s important that you examine how your actions have contributed to the problem.
  • Constantly strive to look for areas of agreement and common ground.
  • Both sides need to understand that resolving conflict is not about figuring out who’s right or assigning blame. Rather, it’s about moving forward and learning a new way to deal with each other in the future.

 Focus on Interests, Not Positions

focus on interestsDuring any conversation in which you’re trying to resolve a disagreement, the aim should be to identify each side’s interests. In other words, instead of focusing on positions-where each side takes a firm stance as to exactly what it is that they’ve decided they want–each side should express the needs, concerns, desires, fears, and aspirations that underlie their position.

A simple example that is often used to illustrate the difference between arguing over positions and communicating interests is the story of the orange. The story goes as follows:

  • Two brothers are fighting over an orange.
  • Each one argues why he deserves to keep the orange. The first brother yells that he’s the eldest and should be one to keep the orange. The other brother answers that he got to the orange first, and therefore he should be the one to keep it.
  • The father walks in on the argument. He takes the orange and cuts it in half. He then proceeds to give half the orange to each of his sons.
  • Both brothers are upset because neither got what he wanted. This is what usually happens when people argue over positions.

It turns out that the first brother wanted to make orange juice. That is, all he needed was the pulp of the orange. The other brother was preparing a recipe that required the skin of the orange.  Instead of arguing back and forth over their positions, each brother should have explained why he needed the orange. That is, each one should have clearly explained his interests to the other.

If they had communicated their interests to one another, both would have gotten what they wanted:

  • The first brother would have gotten all of the pulp so that he could squeeze a glass of orange juice for himself.
  • The other brother would have gotten all of the orange’s skin and he would have been able to make his recipe.

By explaining their interests instead of arguing over their positions, both brothers would have left satisfied.

Develop the Skill of Active Listening

active listening (2)In the words of Stephen Covey: “If I were to summarize in one sentence the single most important principle I have learned in the field of interpersonal relations, it would be this: seek first to understand, then to be understood. This principle is the key to effective interpersonal communication.”

In order to understand what another person is trying to tell you, you need to develop the skill of active listening. Active listening involves the following:

  • When it’s the other person’s turn to speak make sure that you remain focused on what they’re saying. Don’t let your attention wander, and refrain from rehearsing in your head what you’re going to say next.
  • Observe the other person’s body language and pay attention to their tone of voice.
  • Use paraphrasing to make sure that you understand what the other person is saying. Paraphrasing basically means that when the other person is finished talking you repeat in your own words what you heard them say. Since you’re repeating what you think you heard the other person say, the speaker can correct anything that you didn’t understand.
  • Encourage the other person to elaborate on what they’re saying and to get everything they’re feeling off their chest. If something is not clear to you, ask for clarifying information.

When you use active listening you establish rapport with the other person. In addition, by showing the other person that you value what they have to say, and that you’re making a sincere effort to understand their point of view, you create trust.

Practice Empathy

empathyMahatma Gandhi–the leader of India’s movement for independence from Great Britain–, once said the following: “[W]hat may appear as the truth to one person will often appear as untruth to another person. But that need not worry the seeker. Where there is honest effort, it will be realized that what appeared to be different truths are like the countless and apparently different leaves of the same tree.” — Ghandi

An important aspect of constructive conflict resolution is to try to see the world from the perspective of the other person. Put yourself in their shoes. Be curious about the other person and about the thinking process that they followed to reach their conclusions.

We all see the world differently based on our personal filters, our background, our experiences, and our belief system. Seek to understand how the other person sees the world, their motivations, and their aspirations.

Express Yourself Clearly

In resolving a disagreement with another person it’s important not only that you listen to the other person and try to understand where they’re coming from, but that you also express how you feel and let the other person know what you really want. Tell them what you’re experiencing, what your desires are, what’s important to you, and how you feel.

When you share what you’re experiencing with another person, it makes it easier for them to understand where you’re coming from. In addition, people can’t give you what you want if you don’t tell them clearly what it is.

Look for a Solution to the Conflict that is Favorable to Both Sides

favorable solutionOnce you’ve identified each side’s interests you can come up with creative ways to satisfy them. In coming up with a solution for the conflict, focus on the following:

  • You’re trying to create a win-win situation.
  •  Stop looking for a single best answer– come up with as many solutions and alternatives as possible.
  • Look for ways to expand the pie. That is, instead of concentrating on how to split up a limited resource, look for additional ways to create value.

Here’s an example of how to expand the pie: suppose that Anne asks her boss for a $500.00 raise. Her boss answers that he won’t be able to justify such a large raise to the Board of Directors, but that he can offer her a $100.00 raise. Instead of haggling back and forth over the size of the pay raise, Anne’s boss can expand the pie by offering Anne additional perks, such as the following:

  • Having the company car pick her up each morning and take her back home each afternoon;
  • Giving her free access to the company gym used by the high-level executives;
  • Allowing her to work from home one day a week; and so on.

The goal in resolving conflict is for each party to walk away feeling understood and that an effective plan has been agreed upon for resolving the argument or dispute and for moving forward. Here are the last three things to keep in mind:

  • Both parties should have a clear understanding of exactly what the agreement is.
  • Both parties should commit themselves to upholding their side of the bargain.
  • Try to think of ways to make sure that the same problem, and others like it, won’t arise again in the future.

Conclusion

Resolving conflicts effectively is a vital skill to have. Having strong, healthy relationships with the people you interact with on a regular basis is important for living your best life. Use the tips above and become a master of the art of conflict resolution.

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things making you dumberIn today’s knowledge economy your ability to think clearly and rationally is vitally important.

You need to be able to analyze data and make quick decisions, be able to spot faulty arguments, and make good judgment calls. However, there are choices that many of us make on a regular basis that are interfering with our ability to do our best thinking. That is, there are things that we do—or fail to do—that are making us stupid.

Below you’ll discover 9 things that are making you dumber.

smart guy1. Thinking That You’re Smart Can Be Making You Stupid. Research conducted by Stanford University psychology professor Carol Dweck indicates that praising people for their intelligence rather than their effort can make people perform poorly over time. To sum up her findings, there are two types of mindset:

  •  A Fixed Mindset
  • A Growth Mindset

People with a fixed mindset think that a person’s abilities—how smart and how talented they are—are set at birth. If a person with a fixed mindset fails at something they take it as an affront to their intellectual capacity. They feel threatened by failure—since it conflicts with their identity as “one of the smartest people in the room”—so they avoid situations in which they might fail.

On the other hand, people with a growth mindset believe that effort is what makes them smarter. If a person with a growth mindset fails at something, they chalk it up to insufficient effort and resolve to work harder.

In other words, the best mindset to have is the following; it’s not necessarily about how smart I am, but about how hard I try.

eggs2. Not Getting Enough Vitamins. Not getting enough vitamins can also be making you dumber. One example is not getting enough vitamin B12. People get vitamin B12 from meat, eggs, poultry, dairy products, and other animal foods. If you’re not getting enough of these foods, or if your body can’t absorb vitamin B12 properly, you’ll have difficulty thinking and reasoning, and suffer from memory loss.

cinnamon rolls3. Having Cinnamon Rolls for Breakfast. How can a warm, gooey cinnamon roll interfere with your thinking skills? Sugar makes you stupid. Studies show that sugar hampers memory and slows down brain activity.

In an experiment on rats, one group had a sugary diet for six weeks and another group was fed healthily. At the beginning of the study the rats were tested on how well they navigated a maze. Six weeks later the researchers tested the rats’ ability to recall the route. The rats fed just a sugary diet were slower and the researchers found that their brains had declined.

iPhone4. Over Relying On Your iPhone. Although technology has improved our lives in many respects—open education being just one of them–smart technology can make you dumb. Two examples of how technology is making you stupid are using calculators to do math, and using search engines to retrieve information instead of storing the information in your head.

If you have to solve a math problem, what do you do? It’s very likely that you pull out your iPhone, locate your math app, and have it do the calculations for you. However, cognitive scientists have identified something called the “generation effect” — it’s the fact that we understand and remember answers that we generate ourselves better than those that are provided to us.

Therefore, the next time you need to do math, try solving the problem yourself. Then, use your iPhone to check the answer.

In addition, psychologist Betsy Sparrow of Columbia University explains that when people expect to have easy future access to information—that is, they know that all they have to do is “Google it”–they have lower rates of recall of the information.

At the same time, cognitive science research shows that skills like critical thinking and problem-solving can be developed only in the context of factual knowledge. That is, you have to have the knowledge stored in your head, instead of simply knowing how to search for it.

multitasking5. Checking Your Email, While Working on a Report, While Talking on the Phone. You already know this one: multitasking makes you stupid. But do you know just how stupid? Multitasking makes your IQ fall by 10 points, more than double the 4-point fall seen after smoking marijuana.

This means that your mental sharpness is severely hampered when you’re constantly interrupting your work in order to check your email, or when you jump from task to task instead of giving your undivided attention to the task at hand.

6. Watching Television. If you’re constantly choosing to watch television when you get home from work instead of sitting down to read a book, you’re dumbing yourself down. The reason for this is the following: you’re probably spending most of your day searching and surfing the internet. This keeps you in a state of perpetual mental locomotion, which scatters your thinking.

Reading a book, on the other hand, teaches you to focus your attention. The control and mental discipline that is acquired by reading a long sequence of pages is necessary for richness of thought. When we don’t have that mental control, our higher-order cognitive processes are weakened. This includes abstract vocabulary, reflection, inductive problem solving, critical thinking, and imagination.

The bottom line is, before going to bed pick up the book by your nightstand, instead of reaching for the remote control. To put it another way, instead of watching “The Vampire Diaries”, read “The Vampire Chronicles”.

sleeping (3)7. Staying Up Late. Not getting enough sleep makes you dumb because it makes it harder to learn. Jane E. Brody explains that in order to learn you need to pay attention, and then your brain needs to encode the information. First, not getting enough sleep impairs attention. Second, new memories and pathways are encoded in the brain during sleep, and adequate sleep is needed for those pathways to work as they should.

When you’re tempted to play one more video game, or write one more paragraph, before going to bed, choose to turn out the light and go to sleep instead.

yoga class8. Not Showing Up For Yoga Class. When you’re stressed, the kidneys secret the hormone cortisol, and cortisol negatively affects brain function. Specifically, cortisol can prevent memories from forming and it can even kill neurons.

The hippocampus region of the brain—which is where long term memories are stored—suffers the most from cortisol exposure. In fact, the hippocampus has been known to shrink under extended periods of acute stress.

Therefore, for the good of your IQ , join a yoga class, learn to meditate, join the people doing Tai Chi in the park, or find some other effective way to relieve stress.

junk food9. Eating junk Food. What happens if you eat lots of junk food? You gain weight. And how does gaining weight make you dumb? For every excess pound you gain, your brain gets smaller. When comparing the brain tissue of normal weight individuals with those who are obese and overweight, researchers found the following:

  •  Clinically obese people have 8 percent less brain tissue than normal weight individuals.
  • Overweight people have 4 percent less brain tissue than normal weight individuals.

I know I’m going to think about that the next time I’m tempted to stop at KFC.

Conclusion

In order to live your best life you need your brain working optimally. Look at the 9 ways explained above in which you’re dumbing yourself down and make sure that you stop making yourself stupid.

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100 days leftThere are 100 days left of 2014. How are you doing on your goals for this year?

Did you fall off the wagon in February, or are you well on your way toward achieving your 2014 resolutions? If you’re in the first group, don’t despair. You can put the last 100 days of 2014 to good use.

Here are 15 ways to salvage your 2014 resolutions in the next 100 days:

declutter1. Everyone wants to start the year with a clean slate, which often means getting the house in order. The first step you need to take in order to achieve an organized home is to declutter. So, if you failed to declutter at the start of the year, do it now. Every day for the next 100 days, get rid of one item in your home which you no longer find beautiful or useful.

 

light bulb2. There were probably several do-it-yourself projects that needed to get done around the house in your list of goals for 2014. How many did you get to? Never mind. Walk around your home and identify 100 things that need to be fixed or replaced.

Resolve to fix one-a-day for the next 100 days. Here are three examples: change a burnt out light bulb; get a new shower curtain; and tighten the screws on the kitchen cabinet door.

musicians3.Volunteering to help others is something else that people often include in their New Year’s resolutions. It’s not too late to get to work on helping others this year. Resolve to do 100 random acts of kindness in the next 100 days. It doesn’t have to be anything big. Here are some ideas:

  • Carry your elderly neighbor’s groceries into the house for her.
  • Take the time to stop and give directions to a tourist who looks lost.
  • Give all of your spare change to the street musician singing his or her heart out in front of the Starbucks.

crisp autumn4. Did “enjoy life more” make it into your list of goals for this year? If so, you may not have done so well during the first nine months of the year, but you can resolve to do much better in the last three.   Make a list of Fall and Winter activities that make you happy, and do one each day for the next 100 days. Again, the trick is to keep things small.

Here are three ideas for Fall:

  • Go for a walk and take in the clean, crisp autumn air.
  • Bake cookies shaped like autumn leaves.
  • Get a big bag of fresh candy corn and eat a handful each day of October (you can cheat and take two handfuls; I know I will).

Here are three ideas for Winter:

  • Make eggnog using your grandmother’s secret recipe.
  • Go ice skating.
  • Build a snowman.

funny bucket list5. Did you barely make a dent on your bucket list this year? If you didn’t start training in January, you probably won’t be running a marathon this year. In addition, if you didn’t start planning for a trip to Paris, France early in the year, in all likelihood 2014 won’t be the year you finally get to see the Eiffel Tower. However, you still have time to cross some items off of your bucket list.

There are plenty of goals which can be accomplished in 100 days. Take out your bucket list, look through it, and pick one item which you can realistically cross off before the end of the year. Then, get to work on it!

Ray Bradbury6. Has “write a novel” been on your list of New Year’s resolutions for the past ten years? Well, if you want to be a writer, the first step you need to take is to read a lot. The famous author Ray Bradbury—who wrote some 500 short stories, novels, plays and poems–, handed down lots of great advice for would-be writers. One of the things he recommended was to read short stories.

Make a list of 100 short stories you can read in 15 minutes or less and read one a day for the next 100 days. You can start with “A Perfect Day for Bananafish” by J.D. Salinger; it’s the first of his short stories to feature the fictional Glass family.

NaNoWriMo7. Of course, if you want to be a writer the other side of the coin is that you have to write. And, you’re in luck! November is National Novel Writing Month (NaNoWriMo). Join all the other procrastinators who left their “write a novel” goal until the end of the year and write a 50,000-word novel in 30 days.

Do the following:

  • Use the remaining days of September to choose a genre.
  • Use October to plot your novel.
  • Use November to write your novel.
  • Use December to edit your novel.

And, voila! By the end of 2014 you’ll have a manuscript of your very first novel sitting in front of you. Yes, you can!

Bristish Museum8. A lot of people want to improve their education. If this is one of the items that made it into your list of things to do in 2014, there’s good news: you can learn world history in 100 days, by devoting just fifteen minutes a day.

How? The BBC offers a series of 15-minute podcasts titled A History of the World in 100 Objects. You’ll be exploring the history of the world from two million years ago to the present through 100 objects in the British Museum collection.

TED Talk9. Another great way to improve your education in the next 100 days is by selecting 100 TED Talks–TED Talks are a set of global conferences covering diverse subjects, from “The Magic of the Amazon”, to “How Your Body Language Shapes Who You Are”. Each TED Talk is about eighteen minutes long, so you can watch one a day while you have lunch. You can get started with these twenty (hand-picked by me).

War and Peace10. Is “reading the classics” on your goals list for 2014? If you haven’t gotten around to it, you’re in good company. Mark Twain once said, “A classic is something everyone wants to have read, but no one wants to read.” Leo Tolstoy’s “War and Peace” is perhaps the greatest classic of all. However, at around 1,300 pages, it’s also one of the most daunting.

The small steps approach works well here: if you divide 1,300 by 100, you get 13. Anyone get read 13 pages a day. Use the last 100 days of 2014 to move “War and Peace” from the “want to read” pile, to the “read” pile.

rejection11. In the area of personal development, a lot of people want to learn to deal with rejection. After all, you can’t get very far in life without putting yourself out there, which means opening yourself up to being rejected. And most people fear rejection.

Jia Jiang came up with the following solution: the  fear-busting therapy. It consists of making 100 crazy requests–one a day for 100 days–in order to get rejected. The idea is that if you get rejected over and over again, you become desensitized to the pain of rejection and you stop fearing it. You’ll be starting 2015 fully inoculated against rejection.

happiness challenge12. People seldom write “I want to be happier” as one of their goals. However, at the end of the day what we’re all chasing is happiness. Increase your happiness in the last 100 days of 2014 by taking the 100 Happy Days Challenge.

It’s a social media experiment that asks people to stop once a day and take a picture of something that makes them happy and share it on Facebook, Twitter, or Instagram using the hashtag #100happydays.

13. Reducing your levels of stress was probably on your list of 2014 resolutions. And, in all likelihood, your stress levels rose in 2014 instead of dropping. Once again, it’s not too late to take action before you’re watching the ball drop in Times Square on the 31st.

The big daddy of stress reduction is yoga. You can easily get started with yoga– in the comfort of your own home– simply by learning Sun Salutation. Sun Salutation is a series of yoga poses performed in a continuous flowing sequence, which is usually done first thing in the morning. The poses aren’t complicated, and it doesn’t take long to complete a few rounds.

Do three rounds of Sun Salutation every day from now until the end of the year, and feel your stress melt away.

lose weight (2)14. Very few people don’t include “lose weight” on their list of New Year’s resolutions. If the needle on the bathroom scale hasn’t budged all year, don’t despair: you still have time to lose 15 pounds by the end of the year.

Losing a pound of fat requires burning 3500 calories.  If you create a 500 calorie daily deficit from here until December 31st, you’ll be ringing in the New Year with a svelte, trim figure. Just reduce your daily calorie intake by 250 calories by making simple food switches, and burn an additional 250 calories a day by going for a brisk 30-minute walk.

promotion15. Is “get a better job” on your list of goals for this year? If so, you can put the last 100 days of the year to good use by developing a skill that will make you more attractive to potential employers.

Pick a skill that would look great on your resume and set aside one hour a day, every day for the next 100 days of the year, in order to learn that skill. There are very few skills that can’t be learned in 100 hours.

Conclusion

There’s still time to make 2014 a great year! Use the 15 suggestions above to salvage your 2014 New Year’s resolutions using the 100 days that you have left of 2014.

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food bucket listOne category of items that should definitely be on your bucket list is the food and drinks you would like to try before you die. After all, eating is one of life’s greatest pleasures. In addition, one of the best ways to experience the culture of a country is through its food. Finally, there’s no better way to spend time with others than to share a meal.

The 16 ideas below were taken from my eBook, “Idea Book – 300 Ideas For Your Food Bucket List”.

escargots1. Escargot. Escargot is a dish of cooked land snails associated with French cuisine.  They’re usually served as an appetizer. The most common way to prepare escargot is to cook them with butter, garlic, and parsley.

Escargot is served in a snail dish with snail tongs and a slender two-pronged snail fork. Use the tongs to grip and hold the the shell in place with one hand. Then, with your other hand, use the snail fork to pull out the meat.

oysters2. Raw Oysters. Oysters range from very salty to mild, and from firm to soft. It depends on where they come from. They can be eaten as is–without adding a thing–, or you can add lemon, cocktail sauce, or even a few drops of hot sauce.

Take the oyster fork and make sure that the oyster is detached from the shell. Then put down your fork, pick up the shell, and slurp down the oyster from the wide end. Chew it once or twice before you swallow it.

gumbo3. Gumbo. Gumbo is a type of spicy stew typical of the state of Louisiana in the US. It originated with the Louisiana Creole people in the 18th century.

Gumbo consists basically of broth, a thickener, and seafood, chicken, red meats (including sausages), or pork. Seasoning vegetables are also added. It’s traditionally served over rice.

black truffle4. Black Truffle: Black truffles are mushrooms that grow underground and must be hunted (by pigs or trained dogs). They grow on the roots of truffle oaks and, to date, no one has been able to cultivate them.

Black Truffles are incredibly expensive and are generally used in goose liver pates, in sauces, omelets, scrambled eggs, compound butters, and baked in puff pastry.

Ethiopian Food5. Ethiopian Cuisine: Ethiopian cuisine characteristically consists of spicy vegetables, pastes, and meat dishes served atop an injera–a large sourdough flatbread which is about 20 inches in diameter. Ethiopians eat with their right hands, using pieces of injera to pick up bites of food.

Stuffed Grape Leaves6. Stuffed Grape Leaves: Stuffed grape leaves–or dolmades–are a Mediterranean tradition. Tender grape leaves are hand selected, and then stuffed with a mixture of rice, onions, oil, mint and spices. They’re served cold or at room temperature.

peking duck7. Peking Duck: Peking duck is a delicacy from Beijing, China. Ducks are bred specifically for this dish. One of the most important aspects of Peking Duck is the skin, which has to be thin, crispy, and deep brown.

The duck is served with thin pancakes. To eat, spread a little hoisin sauce on each pancake, add some duck and sprinkle with shredded spring onions.

ceviche8. Ceviche. Ceviche is raw fish marinated in a citrus-based mixture. Sliced onions, chili, salt and pepper are added to the fish. Corvina or Cebo (sea bass) is the fish traditionally used. It’s a popular dish in Central and South America.

Dim Sum9. Dim Sum: Dim Sum is a Chinese dish that involves small individual portions of food, which are usually served in a small steamer basket or on a small plate.

Dim Sum includes various types of steamed buns which contain a range of ingredients, including beef, chicken, pork, prawns, and vegetables. It’s usually served for breakfast.

tapas10. Tapas: Tapas are a wide variety of Spanish appetizers, canapés, or finger food. They are served in bars and cafés in Spain in miniature clay dishes. These appetizers can be olives, meatballs, battered squid, sausage, and so on.

When in Spain, hop from tapas bar to tapas bar, enjoying glasses of wine and these tiny snacks.

poutine11. Poutine. Eat poutine in Quebec, Canada. Poutine can roughly be translated as “mushy mess”. It’s a dish that consists of French fries, topped with brown gravy and curd cheese. Poutine is so popular in Canada that even McDonald’s has added it to its menu.

Macaroons12. Macarons: Macarons are baked confections made from ground almonds—although other nuts are sometimes used–, egg whites, and sugar. Food coloring is added.

Each macaron is commonly filled with ganache, buttercream or jam filling sandwiched between two biscuits. Although macarons are available worldwide, the best place to have them is at Ladurée, the French luxury bakery located at the Avenue des Champs-Élysées in Paris, France.

churros13. Churros. Churros are fried pastries sprinkled with sugar that originated in Spain and are very popular in Latin American countries. Churros are sometimes filled with “cajeta”—caramel—and they can be dipped in a chocolate sauce.

cronut14. Cronut. The Cronut is a croissant-doughnut hybrid created by Chef Dominique Ansel in his New York City pastry shop. It has the shape of a doughnut, but the dough is similar to the dough of a croissant. You’ll have to stand in a long line  at the legendary bakery in order to taste them.

Kopi Luwak15. Kopi Luwak or Civet Coffee. Civet coffee refers to the seeds of coffee berries once they have been eaten and defecated by the Asian palm civet. These animals live in the plantations of Java, Sumatra, and Sulawesi. They eat only the ripest coffee cherries. Unable to digest the coffee beans, these are defecated and picked up by locals to make coffee. Kopi Luwak is the most expensive coffee on earth.

cognac16. Cognac. While all Cognac is Brandy—a spirit made by distilling wine, and then aging the resulting eau-de-vie in wood barrels—not all Brandy is Cognac. Cognac can only originate from the town of Cognac, France, and its six surrounding viticultural areas.

It’s unique because of its renowned quality, which is in turn a result of centuries-old techniques that have preserved the identity of the spirit. Even the type of wood used for the storage barrels is predetermined and controlled. In addition, each Cognac house has preserved its family secrets for generations.

300 Ideas For Your Food Bucket List

Use my eBook,  “Idea Book – 300 Ideas For Your Food  Bucket List” to create your ultimate food bucket list. “Idea Book – 300 Ideas For Your Food Bucket List” has ideas from all regions of the world. Inside you’ll find the following:

ideabook-food

 

  • 300Ideas For Your Food Bucket List
  • Divided Into Three Main Categories (Food and Desserts; Fruits and Vegetables; Drinks)
  • 55-Page PDF
  • 150 Images
  • Practical Descriptions for Each Idea
  • Over 10,000 Words

 

Here are two sample pages:

food sample

Get “Idea Book -300 Ideas For Your Food Bucket List” for just $9.95. It’s a digital product, so you’ll receive it immediately upon purchase.

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goal quotesWe all have goals that we’re striving to achieve — getting into better shape; achieving financial freedom; traveling to a dream destination; and so on.

Often, we have trouble getting started with our goals, or we discover that achieving them is going to take more time and effort than we thought it would, and we start to lose our motivation. That’s where goal quotes come in. There’s nothing like a good quote to rekindle your enthusiasm and have you raring to go once again.

Below you’ll find 50 goal quotes that will inspire and motivate you to get started on your goals and to keep going even when you feel like you’re ready to throw in the towel.

1. “Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” — Fitzhugh Dodson

2. “People with goals succeed because they know where they’re going.” — Earl Nightingale

3. “If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.” ― Henry David Thoreau

4. “I have a motto on my bedroom wall: ‘Obstacles are what you see when you take your eye off the goal.’ Giving up is not my style. I just want to do something that’s worthwhile.” — Chris Burke

5. “A year from now you may wish you had started today.” ― Karen Lamb

6. “When defeat comes, accept it as a signal that your plans are not sound, rebuild those plans, and set sail once more toward your coveted goal.” ― Napoleon Hill

7. “Goals are dreams with deadlines.” ― Diana Scharf

8. “The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” ― Jordan Belfort

9. “The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher.” — Thomas Henry Huxley

10. “Life’s problems wouldn’t be called “hurdles” if there wasn’t a way to get over them.” — Author Unknown

11. “I don’t care how much power, brilliance or energy you have, if you don’t harness it and focus it on a specific target, and hold it there you’re never going to accomplish as much as your ability warrants.” — Zig Ziglar

12. “One of the secrets of life is to make stepping stones out of stumbling blocks.” — Jack Penn

13. “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” — Jimmy Dean

14. “Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” — Stephen A. Brennan

15. “You can, you should, and if you’re brave enough to start, you will.” – Stephen King

16. “If a goal is worth having, it’s worth blocking out the time in your day-to-day life necessary to achieve it.” — Jill Koenig

17. “You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.” — Edmund Hillary

18. “If you’re bored with life — you don’t get up every morning with a burning desire to do things — you don’t have enough goals.” — Lou Holtz

19. “You can’t hit a home run unless you step up to the plate. You can’t catch a fish unless you put your line in the water. You can’t reach your goals if you don’t try.” — Kathy Seligman

20. “Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.” — Napoleon Hill

21. “Obstacles can’t stop you. Problems can’t stop you. Most of all, other people can’t stop you. Only you can stop you.” — Jeffrey Gitomer

22. “Circumstances may cause interruptions and delays, but never lose sight of your goal. Prepare yourself in every way you can by increasing your knowledge and adding to your experience, so that you can make the most of opportunity when it occurs.” — Mario Andretti

23. “Winners are losers who got up and gave it one more try.” — Dennis DeYoung

24. “You can conquer almost any fear if you will make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind.” — Dale Carnegie

25. “Whatever you can do, or dream you can, begin it. Boldness has genius, magic, and power in it.” –Johann Wolfgang Von Goethe

26. “By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.” –Mark Victor Hansen

27. “Many people fail in life, not for lack of ability or brains or even courage but simply because they have never organized their energies around a goal.” — Elbert Hubbard

28. “If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.” — Andrew Carnegie

29. “A dream becomes a goal when action is taken toward its achievement.” — Bo Bennett

30. “Focused, hard work is the real key to success. Keep your eyes on the goal, and just keep taking the next step towards completing it. If you aren’t sure which way to do something, do it both ways and see which works better.” — John Carmack

31. “God gives us dreams a size too big so that we can grow into them.” — Author Unknown

32. “Know what you want to do, hold the thought firmly, and do every day what should be done, and every sunset will see you that much nearer to your goal.” — Elbert Hubbard

33. “Any unforeseen challenges that crop up are only there to test your resolve on your way to ultimate success in reaching your goal.” — Byron Pulsifer

34. “One part at a time, one day at a time, we can accomplish any goal we set for ourselves.” — Karen Casey

35. “Success is the progressive realization of a worthy goal or ideal.” — Earl Nightingale

36. “You can set a direct course for your future by defining your goals, or, you can take the opposite position and just let the future haphazardly unfold by itself.” — Catherine Pulsifer

37. “”It doesn’t matter where you are coming from. All that matters is where you are going.” — Brian Tracy

38. “We do not develop anything with one giant step. No matter who you are, or what you do, each one of us had had to take a lot of individual steps to accomplish a task, a job, a career, or even a hobby.” — Catherine Pulsifer

39. “Do not let what you cannot do interfere with what you can do.” – John Wooden

40. “Discipline is the bridge between goals and accomplishment.” – Jim Rohn

41. “Begin with the end in mind.” — Stephen Covey

42. “Don’t let the opinions of the average man sway you. Dream, and he thinks you’re crazy. Succeed, and he thinks you’re lucky. Acquire wealth, and he thinks you’re greedy. Pay no attention. He simply doesn’t understand.” — Robert G Allen

43. ““You miss 100 percent of the shots you don’t take.” — Wayne Gretsky

44. “Believe you can and you’re halfway there.” — Theodore Roosevelt

45. “Your complaints, your drama, your victim mentality, your whining, your blaming, and all of your excuses have never gotten you even a single step closer to your goals or dreams. Let go of your nonsense. Let go of the delusion that you deserve better and go earn it!” – Steve Maraboli

46. “When you know what you want and you want it bad enough, you’ll find a way to get it.” — Jim Rohn

47. “If you don’t make the time to work on creating the life that you want, you’re going to spend a lot of time dealing with a life you don’t want.” — Kevin Ngo

48. “Decide whether or not the goal is worth the risks involved. If it is, stop worrying.” – Amelia Earhart

49. “You haven’t failed until you quit trying.” — Anonymous

50. “Anyone can be remarkable, if they have something truly remarkable to do. Set remarkable goals for yourself and get to work on achieving them. Then, watch in amazement as you become remarkable.” — Marelisa Fábrega, owner of Daring to Live Fully

Conclusion

Live your best life by deciding what you want, writing down those desires as goals, creating a plan for achieving them, and refusing to stop until you reach your intended destination. Use the goal quotes above to help get you there.

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fitness and healthThe cornerstone of a good life is fitness and health. Although eating healthy foods and leading an active lifestyle can be a challenge, making continuous healthy choices will make your life better now and in the future. Below you’ll discover 17 ideas for your fitness bucket list.

The ideas were taken from my eBook, “Idea Book – 500 Ideas For Your Fitness Bucket List”.

 

10. lose-weight-fast1. Lose fifteen pounds by losing one pound a week. Start by determining how many calories you need in order to keep your weight constant, which is called your calories maintenance level.

Then, create a 500 calorie deficit each day by eating 500 fewer calories, burning 500 more calories through exercise, or a doing a combination of the two which equals 500 calories.

male waist2. Focus on your abdomen. Lose weight from your abdomen so that you have a healthy waist circumference. Carrying weight on your abdomen is much worse for your health than carrying weight on your hips and thighs.

The former puts you at risk for premature cardiovascular disease and death. This is because the fat surrounding the abdominal organs releases fatty acids, inflammatory agents, and hormones that ultimately lead to higher LDL cholesterol, triglycerides, blood glucose, and blood pressure.

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.

pedometer3. Take those steps. Get a pedometer and make sure that you’re taking 10,000 walking steps every day. You want a pedometer that counts steps accurately. There are some that you don’t even need to clip on your belt: you just drop it in your pocket or purse and forget about it.

 

active lifestyle4. Do some form of exercise every day for at least thirty minutes. This includes things such as raking the yard, shooting hoops with your kids, and so on. According to the Harvard Medical School, “As long as you’re doing some form of aerobic exercise for at least 30 minutes a day, and you include two days of strength training a week, you can consider yourself an ‘active’ person.”

standard push ups5. Learn how to do a perfect push up. Push-ups are considered by many to be the ultimate barometer of fitness. Done properly, push-ups use muscles in the chest, shoulders, triceps, back, abs and even the legs.

Push-ups are performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms. You can get very strong just using your own body weight for resistance. In addition, determine the number of push-ups you should be able to do based on your age and gender.

plank (2)6. Be able to hold a plank for a minute. The plank tightens the deepest core muscles. It’s a static exercise in which  you use your arms to raise yourself off the floor and hold the whole body straight and rigid, like a plank of wood .

To do a plank, start in a push-up position, palms under the shoulders, feet hip-width apart, and toes tucked. Push up so that your arms are straight and you back is flat. Hold that position for one minute.

rope (2)7. Follow a circuit workout. Do an at-home cardio circuit which includes jumping jacks. Other moves you can incorporate include burpees, marching in place, push-ups, wall squats, and even jumping rope. You can also add speed skaters.

zombies8. Turn your workout into a game. Get Zombies, Run! It’s an eight-week training app that gets you ready for a 5K race or just improves your overall physical activity. But it’s also a game featuring various story lines in which you need to run away from zombies.

CrossFit}9. Try CrossFit. CrossFit is a mix of aerobic exercise, body weight exercises, gymnastics, and weight lifting. It’s along the lines of circuit training. Brad Pitt reportedly uses this interval training to get in shape for movie roles. Other celebrities who stay in shape with CrossFit include Jessica Biel and Vanessa Hudgens.

sun salutations10. Try yoga. Do 5 sun salutations each morning. Sun salutation is a series of 12 yoga asanas, or poses, which is traditionally done in the morning in order to greet the sun. Sun salutation is regarded as the core of yoga practice.

bike to work11. Swap biking to work for driving. Instead of driving to work each morning—when the weather is nice—try biking to work instead. You’ll save on gas and get a nice work out. In addition, you’ll even be doing your bit to combat global warming.

processed meats12. Don’t go into the deli. Stop eating processed meats, or at least reduce the amount that you eat. Processed meats include any meat that has been salted or endured a chemical process – such as hot dogs and lunch meats.

Ham, salami, pastrami, bacon, and other processed meats are high in calories, fat and sodium. Diets that are high in processed meats have been linked to cardiovascular disease, cancer and early deaths. Healthier alternatives for sandwiches and wraps include tuna, salmon, hummus and veggies, or fresh cooked poultry.

matcha13. Start drinking green tea on a regular basis. Studies have found an association between consuming green tea and a reduced risk for several cancers, including, skin, breast, lung, colon, esophageal, and bladder.

In addition, there are many health benefits to drinking matcha, which is the finely ground green tea used in Japanese tea ceremonies. Matcha has been found to prevent cancer and heart disease, and to slow down aging. It also provides an energy boost, so it’s a good substitute for your afternoon coffee.

quiche14. Add vegetables to your breakfast. Vegetables are rich in vitamins and minerals that help you to stay healthy and energized. Start getting the recommended daily servings of vegetables with your very first meal of the day.

For example, you could add spinach and roasted tomatoes to a quiche. Another idea is to mix watercress into your scrambled eggs.

flax seeds15. Eat one to two tablespoons of flax seeds a day. The oil in flaxseeds is the richest plant source of healthy omega-3 fats which do all of the following:

  • They help reduce inflammation;
  • They balance hormones;
  • They protect against mood swings and depression.

In addition, omega-3 fats help prevent heart disease, diabetes, and inflammatory diseases like arthritis. One way to eat flax seeds is to start adding them to your salads.

portion control16. Use portion control for weight loss. Portion control is understanding how much a serving size of food is and how many servings of each type of food—carbohydrates, protein, fats, and so on—you should have each day.

Portion sizes can be estimated by using objects as a point of reference. For example, (cooked) meat the size of a deck of cards is equivalent to 25g of protein. Adult men need about 56 grams of protein a day, and adult women need about 46 grams of protein a day.

nutrition facts17. Know what you’re putting into your mouth. Learn to read food nutrition labels. Note the size of a single serving and how many servings are in the package. Then, check the total calories per serving. In addition, check the total fat, cholesterol, and sodium; you want to limit these. Lastly, look at the nutrients section. Obviously, the more nutrients it has, the better.

500 Ideas for Your Fitness Bucket List

Use my eBook,  “Idea Book – 500 Ideas For Your Fitness Bucket List” to create your ultimate fitness bucket list. “Idea Book – 500 Ideas For Your Fitness Bucket List” has ideas to cover every aspect of your fitness and health. Inside you’ll find the following:

  • 500 Ideas for Your Fitness Bucket List
  • Divided Into 3 Main Categories (Fitness, Healthy Eating, and Longevity)
  • Further Divided Into 50 Subcategories
  • 104 Page PDF
  • 250 Images
  • Practical Descriptions For Each Idea
  • Over 20,000 Words
  • 220 Links to Videos and Helpful Websites

 

Here are two sample pages:

fitness bucket list sample

Get “Idea Book -500 Ideas For Your Fitness Bucket List” for just $9.95. It’s a digital product, so you’ll receive it immediately upon purchase.

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thinking habitsWhat if I were to tell you that there are 16 thinking habits that will make you smarter?

After all, there are money habits that will make you richer, eating habits that will make you healthier, and working habits that will make you more productive. Why not thinking habits that will make you smarter?

The habits you’ll discover below are known as “the 16 habits of mind”; they were identified by Arthur L. Costa, Ed. D. and Bena Kallick, Ph.D. These thinking habits are attributes that people exhibit when they’re behaving intelligently.

The 16 habits of mind, or the 16 thinking habits that will make you smarter, are the following:

1. Persistence. Persistence is the ability to remain focused on a task, and to follow through to completion. It’s sticking to a problem and refusing to give up easily. People who persist have a strategy for attacking problems. They try different approaches systematically, they gather feedback and analyze what’s working and what’s not, and they change their approach accordingly.

Persistence requires being comfortable with ambiguity and being able to persevere through disappointment. People who persist keep looking for ways to achieve their goals even when they feel stuck.

2. Managing Impulsivity. Managing impulsivity is about being able to deny impulses in favor of achieving an important goal. Effective thinkers think before they act. Instead of simply reacting to external stimuli, they reflect on the different options available and choose the one that they consider to be the most likely to get them what they want.

Managing impulsivity is closely related to self-discipline. It’s about taking your time, and remaining calm, thoughtful, and deliberate.

3. Listening With Understanding and Empathy. Listening with understanding and empathy is paying close attention to what is being said beneath the words. It’s about devoting mental energy to other people’s thoughts and ideas, respecting the point of view of others, and trying to understand where they’re coming from—or putting yourself in their shoes.

4. Thinking Flexibility. Thinking flexibly is having the ability to look at a problem from several different angles and perspectives. People who are mentally flexible have the ability to consider multiple points of view. In addition, they can change their minds when they receive additional data or reasoning which is contrary to their original conclusion.

5. Thinking About Thinking (Metacognition). Thinking about thinking is having the ability to stand outside of yourself and observe your own thoughts. It’s being able to see how what you think affects what you do and the outcomes that you get. In addition, it’s noticing how others are affected by your actions.

Intelligent people evaluate the quality of their thinking skills. If they conclude that they’re making thinking errors, they look for strategies to remedy those errors.

Lastly, metacognition is being aware of your feelings and emotions.

6. Striving for Accuracy. Striving for accuracy is to “measure twice before you cut”” in order to minimize your chances of making a mistake. It’s learning the rules, checking for errors, and paying attention to detail. In addition, it’s taking pride in your work and striving for excellence.

People who strive for accuracy set high standards and they’re always looking for ways to master their craft.

7. Questioning and Posing Problems. Questioning and posing problems means to constantly challenge yourself with questions such as the following:

  • “What evidence do I have that this is true?”
  • “What assumptions am I making?”
  • “What if . . . ?“
  • “How can I?”
  • “What other alternative are there?”

It’s having a questioning attitude and looking for problems to solve.

8. Applying Past Knowledge to New Situations. Applying past knowledge to new situations is basically learning from experience. In addition, it’s being able to make analogies and having the ability to apply knowledge outside of the situation in which it was learned, that is, in another context.

9. Thinking and Communicating with Clarity and Precision. Language and thinking are closely entwined, and language refinement plays a critical role in enhancing a person’s ability to think. Intelligent people strive to be clear when speaking and writing; they take care to use precise language and use correct names and labels.

People who think and communicate with clarity avoid generalizations and distortions.

10. Gathering Data Through All Senses. Information is taken in through the senses. The more acute your senses are, the higher the quality of the information that you’re taking in.

In addition, when you’re trying to learn something new, try to use as many of your senses as you can. For example, if you’re learning about music, listen to the piece you’re learning about, observe a musician playing it, touch the musical instrument, and feel the vibrations the music makes. In addition, you can even try to play it yourself.

Intelligent people pay attention to the world they live in, and they engage with it using all their senses.

11. Creating: Imagining; Innovating. Everyone has the ability to be creative, but a lot of people discredit their creativity. Intelligent people have the ability to generate ideas, depart from the norm, and be original. Being creative is noticing new connections, being willing to try new things, looking for novel solutions to problems, and pushing the boundaries of what was previously thought possible.

12. Responding with Wonderment and Awe. The brightest people have a passion for what they do. Their primary focus isn’t to receive external rewards, but to feel the thrill of creating and problem solving, and the exhilaration of learning new things. When solving problems, intelligent people are intrigued by the possibilities and they have fun with it!

13. Taking Responsible Risks. Taking responsible risks is about being willing to try new things, and not being afraid of failure. It’s about constantly stepping outside of your comfort zone and living on the edge of your competence. Intelligent people take on challenges and see risk-taking as an adventure.

However, they only take educated risks: that is, those risks which experience suggests are worth taking.

14. Finding Humor. Finding humor is about being able to laugh at yourself and recognizing the whimsical, the incongruous, and the ironic. People with a good sense of humor have the ability to look at things from an original vantage point. They enjoy the unexpected.

In addition, laughter fosters creativity and problem solving, it has health benefits, and it helps to create bonds with others.

15. Thinking Interdependently. No man, or woman, is an island. In order to achieve your full potential, you have to have the ability to get along with and work with others. No one has access to all of the data available, no one knows it all, and no one has the ability to consider all points of view.

Thinking interdependently is having the ability to do all of the following: cooperate with others; build on the ideas of others; accept constructive criticism of your ideas by other people; and make concessions to achieve results.

16. Remaining Open to Continuous Learning. Intelligent people are always in learning mode. They’re constantly looking for new ways of doing things and striving for self-improvement. Their quest for knowledge is never-ending.

Intelligent people resist complacency and they can admit when they don’t know something.

Conclusion

The 16 thinking habits, or habits of mind, allow you to do the smart thing even when you’re not sure what to do. Start applying these habits and watch yourself getting smarter. And the smarter you are, the more likely it is that you’ll be able to create and live your best life.

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