Defining What is Productivity- Doing More?

is productivity doing more?

Productivity is the new buzz word in the Social Media landscape of the present. You hear this word in your offices, classrooms, Ted Talks, your annoying friend boasting, your teacher or things that are advertised on Youtube or any adverts you might stumble upon.

Productivity according to Google is the various measures that describe the efficiency of production. Often measured as the ration of aggregation output to a single input. Whatever that means?!

If you ask me the simplest way to define what is productivity: Productivity is the effective use of time, energy, skill and resources which in turn pushes the development of society.

Efficacy of a person towards a task is the hallmark of productivity, a healthy amount of creation and quality output.

Whether you are a student, businessman, office worker or in any field of profession really. Every second count because time is money and you can never turn it back.

Learning about Productivity is a must and mastering its Art is one of the keys to life’s successes.

You want to be well known in your field, chances are you will need to be someone who can be trusted with bigger projects, more responsibilities and you have characteristics that other people lack.

However, there is a big mistake in terms of people’s perception of Productivity. If you ask them what is it, listen carefully as most of them will tell you that productivity is about doing more.

But we are here in order to help you strain out the unnecessary noise that this topic can make in a crowd.


Defining What is Productivity

Are you really being productive with your time management?

or

Do you just believe the “hustling” mindset that hard work will get you there?

There are three levels of productivity, you need to identify where you are in order to understand your situation and where do you wanna go:

  1. First Level: Total Procrastination
  2. Second Level: Plain Work
  3. Third Level: Working towards your Aspirations

First Level: Total Procrastination (Caged)

This level is when you are either discouraged or just fully focused on something else other than your goals than you have always wanted to pursue.

There are so many distractions in this day and age, phones, laptops, gaming consoles and different tech gadgets that we are almost fully attached to them at times.

Obvious as it is, I have to state that Procrastinating is one of the major killers to success and achieving the milestones that you always wanted to do.

Second Level: Plain Work (Comfortable)

Plain work, this is the level wherein you are solely working for the sake of paying the bills or making quite the amount of money but you know this place is not the path you wanted.

At the back of your mind you are just doing this for the sake of working, you might be good at this job/skill and earns a good living but you would rather throw away yourself out of the window.

Not to mention you probably hate your co-workers and your boss; this is what I call the double whammy of apathy. 

You keep your eyes glued in that stocks of paperwork or module as you have a quota or deadline to chase around. It is like a life running around a hamster wheel.

Nevertheless, they tweet stuff like “Giving in the hustle, every day!”, but in reality, everything is a cover-up work; you are not truly satisfied with what you are doing.

Most people do this, to cover the lack of progress, you might just be stuck in your comfort zone.

Third Level: Working Towards Your Aspirations (Charged)

This is the top level and true definition of Productivity as it can be. If you are at this level. I want to congratulate you because you might as well be living life towards your chosen purpose/passion.

Doing all the tedious arduous work, deep into the roots of Mastery of your craft.

When you are at this level you are unstoppable being every cell of your Being is jumping with enthusiasm and excitement, you wouldn’t even careless if you do not know how to do things, you lack the knowledge to start or you just don’t have any financial backing.

At this top, you will always strive to grow, if you are a real estate agent in this scenario, you would spend your time by learning about the market, consulting different people in the business, looking for properties from house to house, starts reading books and magazines about Real Estate to help expand his business acumen.

Charged work is the knit and gritty side of an endeavor where you spend most of your time reading, accumulating and thinking about the strategies you need to incorporate in your field of expertise to attain your highest goals.

I always listen to a Podcast, THE BRENDON BURCHARD SHOW in one episode of his called, ‘Caged, Comfortable, or Charged” he talked about how there are 3 kinds of life we are could be living.

The 3 levels could be reflected in what he has said in the podcast. Brendon Burchard, in my opinion, is one of the best examples of a charged person living with his aspirations in life.

To become a charged person, start mastering your craft, be smarter, be more resilient, more competitive, more knowledgeable and better in every way against your past self.

Transcending your past limitations and paving your way to the best version of yourself.


How Can You Do It Too?

Relaxation to achieve productivity

You want to become more productive by simply becoming more relaxed and learning how to unwind.

As research has found, there is a connection to your levels of stress and the quality of work you could produce.

In other words to easily achieve your goal to productivity learn different stress management activities you could let yourself learn and take some time with.

To help you start out you could visit the following: 4 Techniques to Release Stress Now, Knowing the Symptoms of Stress and learn our mission to help you sort yourself out.

By following the instructions in these articles, you can already make a significant difference in your mood, effectiveness and overall productivity.

Try one out and let me know in the comments below how did it go.


Book/Audiobook Recommendations

Reading a book for productivity

Like what I have said before Productivity is an Art as such it is something we can all learn about. One of you can enrich your artillery of knowledge in any topic a book always comes to mind.

I read different blogs, magazines, and books so that I can help you with your problems in this area of your life. Although for many people books are old fashioned, I say it is still the best source of information.

Compared to anything else a book is the condensation of knowledge, research, and lessons from an expert in a field. It takes only a couple of pages to take what you need and save your time instead of doing it by yourself.

The books listed below can be found in Amazon and Audible if you are interested:

  • The Power of Habit by Charles Duhigg
  • A Mind for Numbers by Dr. Barbara Oakley
  • Smarter, Faster, Better by Charles Duhigg
  • 7 Habits of Highly Effective People
  • Deep Work by Cal Newport
  • Productivity Project by Kris Bailey
  • The 4 Hour Work Week by Timothy Ferriss

7 books for now, but if you find yourself unable to find time to read this list. I will be posting summaries and reviews on them and many more. So stay tuned and watch out for a new post.


Youtube as Source of Inspiration

Youtube a part of the Internet where amazing and stupid things happens and we all make fun of it.

Also, the source of many videos to binge watch and in turn lose the precious moments procrastinating over cat videos or vine compilations.

But instead of the perspective of it as a source of distraction, why not use it instead to fuel the fire within you to win and accomplish things.

Arguably it is one of the best platforms which could offer you a variety of content including Ted Talks, Self-Development Channels, Education, and Creativity.

From vlogging, learning an instrument, learning photography or slow-motion animation. Youtube is a plethora of bustling with content and creativity to boost your passions and creativity.

We are very much luck with the information it could offer to us for FREE. Gone are the days of needing a coach or going to a library just to learn about a subject matter.

So here is the list of Channels you will find a lot of creativity and inspiration, that I myself recommends:

Caveat. Be careful not to indulge for too long as clips are really addicting. Tip for not watching Youtube for too long: Time yourself and then stick to that. If you need to stop then stop, so it’s just you that can stop that pesky habit.

Next time I will be talking about changing your habits easily. Habits may be neglected most of the time but 80% of our day is on autopilot. So how can we actually change them and transition to a better diet, exercise or learning we need to achieve our goals for ourselves.


Shortlist

Definition of Real Productivity

The takeaway is that real productivity is when you are doing the hard work for something you truly believe in to accomplish.

A passion project, a hobby, a skill or any interest that you wish to pursue and turn it into a means of living or business if you wanted to.

Productivity can be achieved if we realized that the comfort zone is not the place to be if you want a meaningful life packed with adventures and excitement that you will never forget.

I hope that you found what I shared you helpful. Find inspiration, knowledge, and willpower within yourself by listening to the words of wisdom of Charles Duhigg or finally pursuing that photography skill you always wanted to acquire.

Share your experience about one of the things that I recommended with you in this post. Comment down below your feedback and realizations you had by watching or reading these amazing sources.

How To Stress Relief – A Brief Guide

Stressful streets

In the bustling world of the modern era, we are constantly subject to different stimulations that might leave us feeling overwhelmed and constantly under information overload.

The technology and development we had in the past decades of the 21st century is by far the fastest growth we have ever seen in human history.

The benefits’ as seen today is the beauty of the Internet, Innovation, and Automation exponentially pushing our boundaries to aim from Earth, now to Space and beyond.

But we can agree that under the positive changes that thrived in our affluent society there comes the looming danger of the rise of social problems that we experience today.

One of those would be Stress and Anxiety, the duo that we have to combat in order to function and face our responsibilities.

Life sure is ironic at times, as we observed ourselves becoming an ever-evolving civilization at the same time underneath that Stress and Anxiety doubled in the past 10 years.

Undoubtedly an alarming rate, that is why we need to utilized self-care so that we may use this to Manage Stress and Anxiety levels.

To help you out with that I organized a How to stress relief short guide. You could expect to see 4 different ways to manage yourself and be the best self you can be. Here are the following things you can do:

  1. Mindfulness Meditation
  2. Journalling
  3. Yoga
  4. Aromatherapy

Things you need to get a head start

Yourself

You need yourself first of all

First and foremost check if you have yourself, in anything you do to get the maximum benefits’ presence of mind is fundamental.

The following activities will also help you in this area if you often caught your mind wandering about your dog or how Bob talks while eating, rest assured you can train your mind to listen more closely.

Openness

In learning anything openness is needed as any preconceived judgment will cloud your perceptions and dampen the enjoyment. This applies to anything in life, anything you start with and to anyone you meet.

It is essential to help you reap the rewards of the best moments in your life. To easily immerse yourself, think of the feelings you have when you are having a great conversation with family or friends.

It is the very same emotions that help us established a deeper understanding and connection to the things we do.

Learning Mentality

Having the Beginners Mindset

You probably heard of something like the Beginner’s mindset. It is basically when you are getting your feet wet from a recent topic or hobby you are interested to pursue.

Chances are if you are reading this now, you probably haven’t tried at one of the things we will be learning today. Applying this mentality whenever will help propel your progress to accelerate in any endeavors you take on.

Basics to Mindfulness Meditation

Mindfulness Meditation to Relax

Meditation is a practice where an individual uses a technique – such as mindfulness or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Process: Lay down comfortably in your couch/bed or sit up straight in a cross-legged position while aligning your spine to the ground. Now redirect your attention to the inhalation and exhalation of your breath, make sure to feel the interaction inside your body.

Take deep breaths; with every inhale, let your diaphragm and stomach become filled with air, and as you exhale the air out.

Do this for 10-15 minutes you will be pleasantly surprised how effective it is. Every time you feel overwhelmed take a pause and do these steps.

You can easily experience the results easily after just 4 days of consistent practice and discipline.

Benefits: Mindfulness meditation is one of the various meditation practices you can do to help you relax and increase awareness of your surroundings. It is scientifically proven to reduce Cortisol (the stress chemical) and regulates the hormonal changes in your body.

  • Get better sleep
  • Make progress toward your weight-loss goals
  • Lower your stress levels
  • Decrease loneliness in seniors
  • Banish temporary negative feelings
  • Improve attention
  • Manage chronic pain
  • Help prevent depression relapse

Leading to a better quality of sleep, improve attention, lowers stress, loneliness, and anxiety and increases brain power. Basically, a better quality of life can be achieved just by doing this simple and easy practice. So, go on and START now!

“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.” – J. Donald Walters

 

Journaling — start writing your thoughts

Journaling start writing your thoughts

Journaling is the act of writing out the experience you had throughout the day. Various individuals of creative talent like Leonardo da Vinci, Albert Einstein, Mark Twain, Thomas Edison and many more.

These exceptional individuals kept a journal as a reminder of their goals, much as channeling their emotional difficulties. It could be said that it is an activity that may lead to different creative pursuits and expression of yourself through writing.

But do keep in mind that you are not writing just because they did it, but rather for the benefit of your well-being. Writing is something we do with a purpose in mind.

Do not think too much whether the grammar or any of the technical stuff in writing your thoughts. The important thing is that you start and let the pen speak on your behalf.

Process: Get any pen or paper you can grab and just start writing your thoughts and emotions you have been keeping all this time. Let the inner turmoils and frustrations you have become embellish into its physical form through ink and paper.

Then if you want to keep those writings as a reminder or you may also burn them as a symbol of mental and emotional release from the grip of negativity.

Benefits:

  • Calming and clearing your mind.
  • Releasing pent-up feelings and everyday stress.
  • Letting go of negative thoughts.
  • Exploring your experiences with anxiety.
  • Writing about your struggles and your successes.
  • Enhancing your self-awareness and teaching you about your triggers.

“Writing in a journal reminds you of your goals and of your learning in life. It offers a place where you can hold a deliberate, thoughtful conversation with yourself.” – Robin S. Sharma

Do the Yoga

Do the Yoga as Relaxation Technique

Yoga is one of the many things you can do to prevent and manage your stress levels. Yoga promotes self-reflection, awareness and focuses in order to execute different poses and stretches. Personally, it is a great habit and I can say that it definitely helps me out in my everyday life. Every morning after waking up, I go straight to my yoga mat in front of the terrace and bath in the morning glow as I perform my rituals.

If you want a guide, I highly recommend Yoga with Adriene, she is the one I followed in the beginning of my journey in Yoga.

Process: Just go to a comfortable spot, preferably with a mat or blanket so that you are not directly lying on the floor. Then all you need to do is follow an instructional video, simply click the link above and you will be directed about the different poses and stretches that a beginner should know. Enjoy and get it going.

“You cannot always control what goes on outside. But you can always control what goes on inside.” -Anonymous

Benefits:

  • Regulate Hormones
  • Relieve Anxiety
  • Improve Heart Health
  • Improve Life
  • Fight Depression
  • Alleviate Chronic Pain
  • Promote Sleep Quality
  • Improve Flexibility and Balance
  • Increase Strength

 

Breath in Scents of Relaxation

Aromatherapy as Relaxation Technique

Aromatherapy one of the cheapest and most effective ways you can calm your mind. With a simple candle or any essential oil of your choice, you are good to go.

You can also add in a diffuser into the mix, so that you may enhance the overall experience. Making your house a realm of relaxation for you after a very long day of work.

Process: Take out a scented candle or essential oil, body creams, clay masks, inhalers or anything that jibes in with you Now all you need to do is sit in, relax and feel your mind and body becoming more relaxed. Do this activity every time you feel stressed and overwhelmed.

For an even better experience, you can incorporate this with the three techniques mentioned above. Imagined having a deep breathing exercise, or doing yoga or writing while doing this, it is a guaranteed success to leave you blissful and compose through and through

Benefits:

  • manage pain
  • improve sleep quality
  • reduce stress, agitation, and anxiety
  • soothe sore joints
  • treat headaches and migraine
  • ease discomforts of labor
  • fight bacteria, virus, or fungus
  • improve digestion
  • boost immunity

“One tiny drop, one small action, one little step, can and does create change.”Lee Horbachewski

 

Too Long Didn’t Read (TLDR)

Above I listed 4 different activities you can do in order to relieve stress and anxiety.

  1. Mindfulness Meditation– lay on your back or sit up straight comfortably. Take your attention to your breaths and make deep inhales and exhales. Do this for 5-10 minutes and you will feel more in present and less strung up in the situation.
  2. Journaling- Write your thoughts and emotions in a piece of paper or notebook and let it all out. You can keep this as a reminder or burn it to symbolize release. Writing is proven to be one of the most effective things you as a guide to how to stress relief. By discharging negative thoughts the mind will be clearer.
  3. Yoga- Different stretches and poses will help you maintain focus and awareness of the rhythm of the body. Relaxing your muscles by loosening up the tension. Not only that it also increases flexibility and strength. Click here for the guide: Yoga for Beginners.
  4. Aromatherapy- The use of strong scents like candles, essential oils and body creams can help induce a sense of bliss. The brain releases the neurochemicals to help you feel more relieved. You can also accompany this practice with the 3 formers above for enhanced experienced. So just light that candle or sniff that aromatic bottle you have.

It doesn’t matter what kind of relaxation you try, just do it and if you have taken a liking to it stick with it. Make it your daily habit and you will see the difference every time you were able to finish.

While doing so, don’t forget to take care of yourself by eating a healthy balanced diet and exercising regularly. If you evaluate yourself and found it severely worsts than normal consult a medical doctor immediately. If you are want to know the symptoms of stress visit this page.

Your health is as important as anything else, there are people out there that really cares and loves you. Including us, because we want the best for you.

Applying the 80/20 Pareto Principle

Developing competence by Applying the 80/20 Pareto Principle

Applying the 80/20 Pareto Principle is one of the secret ways your could ever do to increase productivity and do more in your day-to-day basis. It is the statistical basis of the nature of distributions of whether your will be successful in a business or any other endeavor your will be endowing yourself.

The 80/20 rule fundamentally points out that 80% of your results were made by doing 20% of your job. After dozens of experiments and studies after its discovery they found out that it applies in all areas of life, such as business, profession, happiness, life management, skill distribution, IQ distribution, etc.

The Discovery of the 80/20 Principle

In the year 1895, an Italian economist named Vilfredo Pareto found something interesting from his observations about the economic distributions more specifically land owners. He noticed that only 20% of the population owns the larger chunk of land and the 80% own a small piece or nothing at all.

He labeled the 20% as the ‘vital few’ and the lower 80% as the ‘trivial many’, that may sound harsh but in reality things play out like this. Based on recent studies about creative, cognitive, and income distribution the curve of distribution of the results are all skewed (left or right depending on the labels), which means there is a disproportionate outcome.

Just look at the graph below, your could see that there is a disparity with how both cognitive ability and income is sorted out in the population. The data suggest that the theory of Vilfredo Pareto has became a postulate.

US Income Pareto Principle Distribution

US Income Distribution by https://medium.com/jeremy-keeshin/which-percent-are-you-the-actual-income-distribution-in-the-united-states-1272d34b5b9b

IQ Pareto Principle Distribution

Cognitive Ability Distribution by https://nationalvanguard.org

 

 

This fact may sound bleak and unfair but the good thing is it applies in EVERYTHING. In other words YOU could use this to your advantage to propel yourself to success and to productivity.

The Principles’ Role to Goal Setting and Attainment

Listing your top 20% goals

Applying the 80/20 Rule is one of the most important things your could do today to improve your productivity, this is the part where you do less and accomplish more within the day.

We all have the same 24 hours in a day no matter who we are or what profession we have it all comes down to the way we manage our self and the time that is given to us.

After all, 20% of our task is the only thing that will actually give us 80% of the results we would want to see. Take for example your main goal in your business is to increase your profits 2x or 3x, what your could do in this situation is to evaluate your clients.

Who are the clients that gives your the most profit? If your are able to answer that the next step is to focus in them and outsource or transfer them to other businesses politely so that your will not feel overwhelm or tight in time. Next step is to search for clients that fit the mark with your upper clients and take them in.

It is a smarter way to work but also to know who are the people or geographic your should take attention to because chances are other stuff are irrelevant. Just as the Harvard Business Review had talked about in their research to gain more productivity and profit.

Goal Setting using the Pareto Principle

You could incorporate the Pareto Principle to your RIGHT and SMART goal setting by doing a very simple exercise that will let your know what are the task your should pay attention to. If your are wondering I have also done this myself, I would never share to your guys what your think is something not of importance.

Let us reinvent the way your think and make about your to-do list, I encourage YOU to do this exercise with me so put out your pen and paper, laptop or phone.

Applying the 80/20 Pareto Principle- Planning

Step 1: List at least the top ten things your need to do or top ten 10 goals your want to achieve today or this week. My list would be down below, I hope your are following with me.

    Exercise
    Journaling
    Meditation
    Learning Italian
    Reading a Book
    Blogging
    Practicing Guitar
    Speed Reading
    Learning To code
    Learning How to Draw

Step 2: Out of the ten your listed, choose your Number 1 priority by encircling it and your Number 2 most important goal/task. This 2 are your top 20% of your life goal or task for the day, this will help your know what is your top end.

Personally this are my priorities at the moment.

    Meditation & (Reading)
    Blogging

Step 3: Now that your know what is 20% of your life then your could proceed into doing them or planning for that goal of yours. I recommend that your follow Brian Tracy 14 day goal challenge or just start your task now.

Step 4: Start today. What your could initially do to set up yourself for goal attainment is at starting the day with the big frog, stop putting your energy on the menial tasks of the day instead train yourself to take on the most important things your have in life.

Take 90 minutes of your time to do exactly the first goal your encircled in your paper, assuming that it might just be the most complex task that your have. Time and time again though, it is those kinds that gives the greatest payoff that wheels you to the road of success.

In my case though my meditations will only take about 20 minutes of my time so I could take on Reading before starting out sharing my blogs to your folks.

Step 5: Sharpen the saw, one thing that distinguishes a winner to a loser is consistency and discipline to follow through. Achieving anything takes time especially if it is something your could consider your life’s purpose or your main goal to start a business.

“To reach your destination it takes a hundred to a thousand steps before your it takes you there.”

Alternative Strategy to Determine Your 80/20

The other activity your could do instead of identifying your tasks by importance is to identify it instead by the effort needed to accomplish each.

According to the Inc. strategy choose rankings for every task such as follows. .

When your make a “to do” list, prioritize each item by the amount of effort required (1 to 10, with 1 being the least amount of effort) and the potential positive results (1 to 10, with 10 being the highest impact.)

“Now divide the potential results by the amount of effort to get a “priority” ranking. Do the items with the lowest resulting priority number first. Here’s a simple example:

Task 1: Write report on trip meeting.
Effort=10, Result=2, Priority=5
Task 2: Prepare presentation for marketing.
Effort=4, Result=4, Priority=1
Task 3: Call current customer about referral.
Effort=1, Result=10, Priority=0.1
See your new priority-based order? You do Task 3 first, Task 2 second, and Task 1 last–if at all. ”

This way it also ensures your to do the low-effort tasks that make up 80% of your success.

Remember the Principle

Start applying the 80/20 pareto principle

A resolve today to action is something that your future self will be thanking yourself for. Act now and see through your thinking and your most valuable tasks. So that your may embark your journey to self-realization and the best self your have always envisioned to be.

Comment down below what are your most top 20% priorities in your life and ask me any question that may be bugging your mind.

Along with the Pareto principle, please check out the benefits of Journaling and  Tim Ferriss’ Fear Setting 

Tim Ferris How To Fear Setting

Tim Ferriss How to Fear Setting

The Tim Ferriss how to fear setting is one of the most important thing you could do before goal setting is this as it has been proven to be really effective.

Now if you are wondering wha it is writing exercise to let you prevent self-paralysis or inaction that often grips us by the leash because of the unknown, the changes and the uncertainty of a situation.

In his Ted Talk he delivered as to how fear setting could be done, in three simple steps in 3 pages of paper and the Philosophical Foundations of the Activity.


The Big Idea

The Big Idea behind Fear SettingTim Ferris how to fear setting was attributed to one of the darkest time of his life where he once decided to take his own life but thanks to fortunate coincidences or if you like you could call it faith, he stumbled upon the Philosophy of Stoicism.

Zeno of Cithium is known to be the founder of this Philosophy, in does lectures on his porch also known as a “Stoa” hence the name was coined as Stoicism.

Stoicism as defined in the dictionary usually define as the endurance of pain and hardship without the display of feelings and without complaint. Basically just surfing through life without trying to make any reactions but trust me when I say it is so much for that.

After reading through about Stoicism he was led to the Letters of Seneca the Younger a famous Stoic writer; in the book he found a quote that made a difference in his life. The quote being:

“We suffer more often in imagination than in reality.” -Seneca

As Tom has said from his Ted Talk, this Philosophy is applied in different aspects of life of the Ancient Greeks but for our purposes, it is the ‘preditato maloreum’ the premeditation of evil. It is the vizualizations of the worst case scenarios that you fear and preventing you take actions.


How to Fear-Setting

So, Tom Ferris how to fear setting was made because he had problems but just thinking over it is not enough because of the monkey mind which was too loud to be able to articulate solutions just by imagination.

He devised it in a very simple written format that consist of 3 pages.

  1. Defining and Preventing of Problem
  2. Repairing the Problem
  3. The Cost of Inaction

Tim Ferris How to Fear Setting- Define the ProblemStep 1: Defining the Problem

This the first part of Tom Ferris how to fear setting written exercise. First you would need to divide a piece of paper into 3 parts: Define, Prevent, Repair.

Defining the problem is 50% of the solution and  as Yoda says, “Named must your fear be before banish it you can.”

Facing your fears is one of the most difficult things you could do but it is also what makes us stronger and developed as we go through various stages of our life.

What you would need to do for this is to supply this question, “What if I…?” on the Define column, with any of the problems that you have been running away from or causing you deep distress and anxiety.

Tom suggests that you list about 10-20 problems that you can think of in any areas of your life.

Now if you are feeling a bit antsy as you do this, do not worry it is a normal reaction so if I may suggest some anxiety relievers here.

To give you an example problem, say you have been having problems lately about your anxiety or stress levels, you might be thinking this might just cause you to burn out slowly but surely.

Step 2: Preventing the Problem

Tim Ferriss How to Fear Setting- PreventingWe need to get to the second column, Prevent. After mulling over the possibilities of your problems, what could you do to prevent this from actually manifesting or happening in your life.

Alternatively at least decrease the likelihood that it could happen even by a fraction or a bit. Now back to the issues I gave in step 1, your burn out situation because of stress and anxiety.

To prevent it you thought of doing self-examination maybe of the symptoms or things you have been feeling lately. By doing so you just saved yourself from the downward spiral of not listening to your body.

You could ask questions about how you were feeling, the commonest symptoms is lack of vigor, slugginess, drowsiness, depressive state of mind and over reactive.

Step 3: Repairing the Problem

Tim Ferriss How to Fear Setting- RepairTo the third and last column of Tim Ferris how to fear setting, it is all about giving a total or partial success from your attempts to give answers to your problem.

You might develop a skil, change your perspective, make steps and execute them, build confidence, or what might be the benefits from your attempts.

Essentially we are focusing on the upsides that you would reap from sowing the seeds of your decisions. Take at least 10-15 minutes to really think about it, apply and visualize how it could positively bring change to your emotional, physical or financial, etc. aspects of your life.

We are really trying to hammer down and show to your psyche that you might just be overthinking all of this. Your vivid imagination is taking over again and you are going to take control again not your emotions, not other people, not your environment but you.

So if that stress is still annoying you knock it out by being more productive and using these relaxation techniques.

Step 4: The Cause of Inaction

Tim Ferriss How to Fear Setting- Cause of InactionAs the title suggest you guest it, this is all about the things that might just happen because you let yourself choose inaction over doing something else.

DO NOT SKIP THIS! This might just be the most important step because you will take into perspective the consequences of your decision to skip through and not look the thing you fear directly in the eye.

We have an astounding ability to see through the different possibilities that our actions can ensue, evident from our overthinking and forward thinking.

You would need to divide the page into 3 columns, this time you would need to label each by a set of timelines.

Preferably something relatively within the period of over a month to over three years because it becomes blurry when you passed by those points.

Our consciousness is quite amazing to think of the different things that an event could make up of, that is why compared to the animals and living things around us we are more advance.

Use this valuable gift, do not let your automatic/default thinking drown out your active choices.


Modern Stoic

Tim Ferris How to Fear SettingAt the end of the talk, Tim, shared a inspiring story about Jerzy Gregorek a 4 time World Champion in Weighlifting and published poet.

He had a rough past after being part of the Solidarity Movement in Poland they were chase over by the government as they were being violently oppressed.

He lost his job as a fire fighter; his mentor, a priest was kidnapped, tortured, killed and thrown into a river.

So they flee the country, after many times of hopping to one country to another he and his wife found their way in US without anything; ended up sleeping on floors.

But now he is living in California, a very nice place and he is living a very successful fulfilled life.

One time Tim emailed him about Stoicism, he replied with 2 pages of Philosophy. He pointed out it is one of the biggest factor to all the things he believed in and all the inflection points in his life, Jerzey would credit this Philosophy.

He ended the email with two things, first, he couldn’t imagine a life more beautiful than that of a Stoic.

The last his mantra and the thing that he applies to everything:

“Easy choices, Hard Life, Hard Choices, Easy Life.” – Jerzey Gregorek


Conclusion

Tim Ferris How to Fear Setting ValuesFear is a figment of the mind, the reactive property to something unknown or unexplored territories. To have the courage to explore and unlock the path going to the unknown are the ones that became successful from their journey.

The activity may at first sounds like something ordinary, but shouldn’t we all give it a shot?

Do it at least once a month, start it now and comment below how it made you feel afterwards. I would love to hear some of your experiences and insights.

One more thing, if you want you could use this template made by Marvin Russel from the Medium.

You can watch Tim Ferris’ Ted Talk here.

5 Ways to Improve Your Memory and Boost Productivity

5 Ways To Improve Memory and Boost Productivity

Growing up, you probably thought that there are people that are just born with a great memory and you are not. In reality, though this is only partially through as you could improve memory because it is a skill.

Improving your memory is an essential part to increase productivity and make sure that things will be in order especially if you are in charge as a manager.

Even if so, it is not like the only thing that requires you to have the full capacity to remember and execute tasks is just by being in a managerial position of some sort. In fact, it something we need otherwise we would move through senselessly and with no current direction to what we the next step is.

Personally, I have always been envious of people who has an amazing memory. They could remember those key points that your professor enumerated for you in the lecture, nonchalantly remember the name of the person you just met a while ago or remembering astonishing things like numbers, symbols, and a list of things.

At one point or another we most likely found ourselves in an embarrassing situation because of a faulty memory. Like that one time you had lapses about the task your boss just told you a minute ago, or going inside a room just to forget what you are supposed to do, or even that instance wherein you left your phone or important document back at home.

But there is always good news for all of us, because surprise, surprise you could improve your memory in so many ways. For simplicity’s sake though I will share some of them for you which you could do now.


What is the Memory?

First before anything else, when learning something what you want to do is to know what it is not only will this give you a depth of understanding of the subject but it will give you a primary boost when you have something to back up your knowledge about.

Just read through this part, otherwise if you wanna dive in head first, I encourage you to just scroll down a bit and you will see that big heading “5 Ways to Improve Memory”.

Memory is the process that helps us remember, store, and access data and information through the collection of sensory organs that we have throughout the body. The eyes, the skin, the nose, the ears, and the tongue does all the gathering for us and helps us store them for future use and past recapitulation.

It is a tool for survival and adjusting ourselves to the situations that happens around us. I am not memory expert but hey both you and I are part of a team and is striving for the same goal here. So hang on tight and I will explain things further.


Types of Memory

The following types of memory are the things we will be focusing on about:

  1. Sensory Memory
  2. Short-Term & Working Memory
  3. Long-Term

Sensory Memory is the memory that are from your sensory organs, under this there are other branches of memory. There are 5 main senses of the body (touch, taste, hear, sight & smell) which if you assume is connected here, well you just got it right. Although only three were extensively researched about:

  1. Iconic Memory – as the word suggests this type of memory is linked to the visual sensory system of the body which forms the pictures and icons that travel to our brains. Iconic memory has a duration of 100 ms. Iconic memory is noticeable is when we see “light trails.” This is the phenomenon when bright lights move rapidly at night and you perceive them as forming a trail; this is the image that is represented in iconic memory.
  2. Echoic Memory – the sensory memory which is connected to auditorial system. Our hearing, where we sense the sound of different objects produce. One thing to also note is that it is a big source of sensory memory, for at least 3-4 seconds only. This is when music is played in the mind a couple of times and gets stuck in your head which helped you caught that LSS (Last Song Syndrome).
  3. Haptic Memory – on the other hand is connected to the sense of touch. It records pain, itch, and pressure. The memory for the haptics lasts for at least 2 seconds and travels to the short term Memory.

Short-Term Memory also includes working memory helps stores stuff for a brief period or help recall things that happened recently. To differentiate the two, the keypoints you would want to think through about short-term and working memory are:phonological loops and rehearsal and chunking.

What happens is that before say the information from the nerves travelled to the part of the brain that process the short-term memory it would go firsthand to the working memory wherein it will help retain phonological and visual loops like symbols, numbers, and sounds that are associated with the memory.

After that part there should be a rehearsal and chunking of information for it to become a short-term memory which we know decays easily in a brief period.

Rehearsal is the process of attaining the information maybe let us say it loops inside your head. One example is when the music you are hearing keeps looping around inside your memory.

Chunking is when the brain processes the data collected into smaller pieces to read it and remember much easier.

Long-Term Memory is the next step from short-term and this is the secret to having the sharpest mind when having something stay in your brain. It is described as something encoded into the brain that will stay there for months and years on hand.

For the brain to do so it needs to be encoded. Encoding is the part that converts the short-term into the long-term memory after that there is Consolidation which stabilizes the memory trace after initially gaining it.

How to use Encoding to Improve Memory?

The Science of Memory is a mysterious part of the human brain up until now the scientists and philosopher’s are still relatively clueless as to what are the deepest machinations behind the power of memory. Right now, we are limited to what we know but we could use this as the basic foundation for improvement.

There are 3 critical stages of processing the memory: encodingstorage, and recall.

Encoding -5 Ways to Improve Memory and Boost Productivity

1. Encoding – our brains are very sensitive to sensory and semantic encoding.

Research suggests that we remember things better and retain them longer when we associate meaning to them. For example, you are practicing a song on your guitar and you have to perform in front of the whole school so chances are you will retain the memory much better.

Another one is if you take your first ever trip to Paris, you remember the sight of the Eiffel Tower (visual sensory), (olfactory sensory) the smell of coffee from the cafes nearby and (auditory sensory) the thumping of the footsteps from tourist and locals.

If you attach meaning and factual knowledge to something you want to remember it is a sure shot that you will retain them longer.

Storage- 5 Ways to Improve Memory and Boost Productivity

2. Storage different areas of the brain has different processes to store those little bits and pieces of information.

This is where the cells and nerves in the brain fire those synapses.to each other to trigger temporary or lasting connections.

Things at work here are the short-term and long-term memory of the brain. Both are integral part to pave your way to become a memory champion or just impress other people by how sharp you are.

Short-term memory for example, is when you order for lunch and remember what you choose on the menu before you told it to the cashier girl. After that you would probably forget about it after a couple of minutes or hours when it is no longer relevant to what you are doing.

Long-term are those memories you withhold after a few days or after many years after the event. Like when you first rode a bike, had that very first dinner with the person you fell in love with.

The two will decrease in age because your brain loses cells, so make sure you take care of your brain health by following this. Or you could instead exercise your brain by doing memory activities and using it regularly.

Recall- 5 Ways to Improve Memory and Boost Productivity

3. Recall – Finally, this when you retrieve the information you have.

Repetition helps in strengthening the connections that your neurons have already established; however, one thing you have to be careful about is that every time you reproduce it, it is not exactly the same thing as before.

In other words, our brain creates false memories, that is why there are a lot of cases like this because your own awareness of the situation mixes with the facts as The Human Memory said:

“Memories are not frozen in time, and new information and suggestions may become incorporated into old memories over time. Thus, remembering can be thought of as an act of creative re-imagination.”


5 Ways to Improve Memory

These are 5 ways to improve memory and boost productivity. If you ask me one of the things you could do improve productivity is to become a memory master or something of that sort.

Because not only does it saves you time and energy it also improves your self-confidence that you will do the right steps of tasks or is actually doing what is needed to be done at the right time. Memory Lapses are annoying time wasters and impedes your way to acquire success.

Sleep on it - 5 Ways to Improve Memory and Boost Productivity

1. Sleep on It.

Remember the saying to sleep on a problem or sleep on it to remember something.

Turns out sleep is an integral part not only in maintaining your health and mood but also make sure the brain is processing things the most optimal way.

There are bodily processes that the body executes when we put ourself to sleep known as ‘resetting the brain’.

The New Yorker has also explains to hit the hay at a regular time because we need to maintain the Circadian Rhythm of the body which helps maintain equilibrium.

I cannot stress this enough but sleep is considered easily as the therapeutic and regenerative strategy of athletes to maintain high performance. As Dr. Matthew Walker a neuroscientist detailed in this video on how to improve sleep, you may also check out this for further explanations.

2. Used Spaced Repetition

You know how you can study for a test or learn something new, like interesting facts from a book, and then immediately forget what you learned? Unless we actively work to retain that information, chances are we’ll lose it–in a matter of days or weeks. That’s the natural exponential nature of forgetting, as depicted by the forgetting curve:

Forgetting Curve- 5 Ways to Improve Memory and Boost Productivity

If you want to remember something for the long term, such as vocabulary in a foreign language or facts you need for your profession, the most efficient way to learn that material is spaced repetition. As Gabriel Wyner explains in his excellent book on learning languages, Fluent Forever, “At its most basic level, a Spaced Repetition System (SRS) is a to-do list that changes according to your performance.”

Richard Feynman a renowned American Physicist who was also known for his Feynman Technique had also accompanied spaced repetition in order to effectively remember something in the long-term.

As they say practice makes progress, so start this now by trying to remember the numbers in pi (π) or just trying to mentally exercise your brain through vocabulary.

Healthy Diet and Less Sugar- 5 Ways to Improve Memory and Boost Productivity

3. Healthy Diet and Less Sugar

A healthy diet will ensure as always a healthy body and a healthy mind that will supercharge your memory boost and productivity.

This is one of the most straightforward things you could do just as much as having a sleeping schedule or working out a sweat at the gym.

Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.

Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory (1Trusted Source2Trusted Source).

For example, one study of more than people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar (2Trusted Source).

Cutting back on sugar not only helps your memory but also improves your overall health.

Nothing beats the nutrients you feed to the body and mind to help the brain’s strengthen those neural pathways and synapses inside the brain.

When you feel sick or tired, your body is inflamed, which sugars and fats usually cause that is obesity and cholesterol is really bad for the body.

Do the Brain Workout - 5 Ways to Improve Memory and Boost Productivity

4. Do the Brain Workout

By that I mean not only the physical workout but also the memory workout.

Regularly train yourself to remember things and try out different memorization hacks that works out such as

Mnemonics, Memory Palace, Imagination, and games that challenge the memory, critical thinking, and analytical skills.

For apps that train the brain you could try Tetris, Elevate, Infinity Loop, Crosswords and many more in here & here.

Also do not skip out that physical workout because that will always help the blood pumping in to the brain and releases chemicals and neurotransmitters that will help you feel good, think better and all in all better mood.

Keep Stress in Check - 5 Ways to Improve Memory and Boost Productivity

5. Keep Stress in Check

Stress is one of the top potential killers of brain cells and cognitive prowess.

Prolonged times of Stress will negatively affect not only because it inhibits your mood to magnify the negativity in your life, it increases the chances of anxiety/depressive disorders, and increases the inflammation in the body.

Stress is another kind of inflammation in the body but the difference is the place or region the inflammation is present in.

Most likely in the brain, around the heart and your glands that secretes those hormones which regulates your mood and emotion.

To help keep you out of stress, I suggest to the body for any symptoms, try journaling, aromatherapy, and changing your the way you look at fear.

You could watch this to see the explanation of Dr. Rhonda Patrick on how to reduce inflammation caused by stress and unhealthy eating.


Conclusion

Try these things out and comment down below what do you think about the 5 ways to Improve your memory.

Did it work for you? How was your overall experience? When will you try it?

I would love to hear your opinion about it and share your thoughts about the subject. One thing I may add is to check out Jim Kwik the memory guy who has been consulting celebrities, entrepreneurs, and people alike that wants to improve speed reading, memory and brain acuity. You could start with this Podcast, that I personally confide in to learn memory improvement.

As always, just contact me in one of my social medias below my avatar if you have any questions or a story to tell.

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Stress and Eating Disorders – How are They Related?

Stress and Eating Disorders- How are They Related?

Stress and Eating disorders are one of the most common problems of 21st-century society. Stress is the precursor of binge-eating food or binge-watching a program from Netflix. We have different tendencies when we are dealing with stress and Stress Eating is one of them.

You probably experience frequently the urges to just snatch that tub of ice cream, a packet of Cheetos, and those good all chocolate rolls/cakes.

One of the ways we deal with stress in the common world is to bunch our mouths with food and disregard everything else after a long day full of work and homework that is needed to be finished even in the comforts of your home.

Today we will talk about the different types of Eating Disorders, how to manage/prevent them and how Stress is a major factor.


Stress and Eating Disorders

Stress and Eating Disorders

Stress has always been connected with the onset of different mental disorders that pop off and rears its ugly head to every individual that had problems with their stress coping mechanisms.

According to Psychology Today stress is the result of production of the chemical Cortisol which is also known as the “stress hormone”, what it usually does is to regulate levels of heightened breathing and faster high rate useful in situations that needs the fight or flight response when we encounter things of importance.

Although the body and the mind might always secrete this amounts in high level depending on the individual’s temperament, personality and reaction.

As such it is no surprise that chronic levels of stress are mainly attributed to sleep, hormonal, digestive, cardiovascular and immune problems. Prolonged levels of stress can also increase the likelihood of getting heart disease, high blood pressure, and diabetes.

Things that usually elicit stress especially to people that have eating disorders are the negative environmental and social factors. Includes socialization, peer judgment and peer perception. Our brains tend to focus on the negative of things base the researches of our scientists, because of the long history of hunter gathering by our ancestors; the Hominids.

Stress may be always magnified as something bad in nature but if anything it is something that we could use in order for us to grow into a better person in other words, we could learn different coping mechanisms to reduce our anxiety when faced by exhausting and intense situations.

It does not have to overwhelming and daunting to deal with, the good news is that we could manage, reduce, and ‘control’ our stress levels by using various relaxation techniques.

Uncomfortable situations are part of life after all, so in order to survive and thrive it throws rocks directly to our faces which invariably, in the long run, build up our characters and strength. Something we will need and is useful to become your best self in the future.

But like anything else, we all have our own problems and this includes being overwhelmed by the stresses and happenings in our life. So some of us will inevitably encounter and experience different afflictions including eating disorders.

Another factor that adds up to the problem are societal standards of the ‘perfect body shape’, which in turn leaves people with feelings of inadequacy, guilt, and shame. In the downturn escalates to a more serious matter winding down into a disease.


Most Common Eating Disorders

Most Common Stress Eating Disorders

There are 6 most common eating disorder which around 2 percent and 0.8 percent of men are affected.

Time and time again that our industrialized, affluent, and booming societies have played a part in the growth of psychological diseases in history.

They are characterized by a persistent disturbance of eating patterns that leads to poor physical and/or psychological health.

The major eating disorders are anorexia nervosa, bulimia nervosa, binge-eating disorder, avoidant/restrictive food intake disorder, pica, and rumination disorder.

1. Anorexia Nervosa– characterized by abnormally low intakes of food due to intense fear of gaining weight.

In addition to there is a distortion with the way the person sees his/her body image such as the denial of seriousness of the body’s condition. Arguably the most well-known eating disorder thanks to social media.

2. Bulimia Nervosa this is characterized by a serious cycle of bienging and compensatory eating habits. It is mostly found out that there are definite fluctuations with the person’s body weight (up or down).

To prevent gaining weight one of the diagnosis is the compensatory use of laxatives, inducing vomiting, fasting, or excessive exercise.

3. Binge-eating disorder symptoms include eating large quantities of food often very quickly it is a feeling of a loss of control during binge and recurring feelings of guilt, shame, or distress after doing so. The most common eating disorder in the United States.

4. Avoidant/Restrictive Food Intake Disorder– also known as the Selective Food Disorder which is similar to anorexia which involves restriction of food intake but does not involve body distress about body size, shape, and fear.

A lot of children might have gone through a phase of picky eating but the difference is that someone who has ARFID is that they are not developing properly because of the lack of nutrients they are getting to maintain normal body function.

5. Pica– this is characterized by eating items that are not typically considered as food and does not contain any nutritional value such as hair, clothes, dirt and paint chip, etc.

There are multiple complications related to Pica including organ obstruction, digestive infections and toxic side effects.

Typically, Pica is something that occurs along with mental health disorders that causes impairment e.g. schizophrenia, intellectual disability, autism spectrum disorder, etc.

6. Rumination Disorder involves habitual regurgitation of the food which occurs at least once a month. Food that is regurgitated is usually re chewed, re swallowed or spitted out. Usually when someone regurgitates is doesn’t show any obvious effort and is very subtle. Someone who has RD may induced vomiting voluntarily.

Not surprisingly, people who are already suffering from different psychiatric illnesses are more prone to acquire more issues.

This is because eating patterns are disturbed by the environmental, social, biological and cultural factors which added up to the levels of multiplicity that disorders have.

Eating disorders develop around adolescence or early adulthood but onset around childhood are nothing new but there are no explanations for that as well.

Numerous scientific research were made to discover the factors, causes, and underlying measures as to why it happens. Yet we can only observe the in an effort to unravel the biological, psychological and social underpinnings.

Nevertheless, it is good to know that it is treatable, so if you or your loved one is suffering from a suspected disorder reach out to the Psychology Today and get help to the nearest therapist today.

The first step to overcoming this rocks in our lives is acknowledging them and knowing that they have an end no matter how dire the situation may seem.


Preventing and Managing Eating Disorders

Consult your doctor to prevent stress eating disorders

We go back to the old saying, “Prevention is better than cure”. The most we could do about it to help us manage the symptoms of stress and teach ourselves different techniques to recuperate when episodes of attack happens or feelings that you are too high and wired at the moment. You could do the following exercises:

Meditation: This is something I personally do whenever I feel like stress is overwhelming and trying to snatch away the energy remaining for the day. Whenever and wherever you could do this freely and easily just find a comfortable position, like laying down or sitting up in a dignified position.

For starters just do a 5-minute breathing exercise, close your eyes, take notice of your breath and have a deep inhale and exhale. You could also do the 4-7-8 method, wherein you will inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Do this for 5-10 repetitions and you will see the great results and you might also find yourself a bit dizzy.

Journaling: If you are a frequent reader in this site, you know how much I love sharing about Journaling as a stress reliever. Writing is something that will always help you release all the pent-up emotions you might be having at the moment.

Letting yourself write all the emotions away and then afterwards burning it is going to be a nice sense of release. I made a comprehensive guide to 4 techniques of relaxation here in case if you are interested.

Muscle Relaxation: This is the active flexing of your limbs either by doing stretches or deliberately adding tension to one part of the body and releasing it. You can this with any muscles or part of body you might want, if you want to focus on your toes go do that and flex those toes. Stress is going to melt away faster than you would even know, check this video out about muscle relaxation.

Consult your Doctor: Most importantly if you think nothing is working and everything is a mess the last draw is consulting your doctor or therapist for help. We have to admit and acknowledge that at times we need to reach out to other people so that we may live life to the fullest and face our fears.

The worst part in letting us overthink whether to go a doctor or not is that you will never know until you actually go and let yourself be blinded by this fogginess. But when you attended that appointment and heard what the doctor has to say that is when you know you just conquered your anxiety.


Takeaway

Stress and Eating Disorders- Prevent it

As always if you have any questions, things you wanted to share remember that we are an open community in here. So leave us a comment and let us know what do you think.

Most importantly take care of yourself and know that there are people waiting for you and hoping all the best for you, so I hope you start with you. Take the step and contact the nearest therapist here.

**Disclaimer I am not affiliated with any of the Institution that mentioned above, it is just my way to help you connect with them**

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    1. Hi Rizza, This is a really helpful article and outlines many of the things we do to cope that are more damaging than we realise. These short term conveniences lead to long term trouble and become habitual and end up causing double trouble. Awareness is key and if we can have the foresight to abstain from these rash decisions and make better choices we all will have a better life. So Thankyou and keep up the great work

      Paul

        • Thank you so much for the positivity, Paul! I really felt that slowly through this site, I am reaching out to different people who are experiencing different issues with coping up to stress.
          It is something very helpful to know that the people reading found what I am doing insightful.

          Have a great day,
          Rizza

    1. Hi Rizza,

      This is such an interesting post on eating disorders. It seems to affect women more than men. I wonder if men are able to deal with stress better than women? If so, why do you think that is?

      Perhaps it is the conditioning of our body image that we get from women’s magazines or even from family members and supposed friends.

      When I am stressed I know I tend to crave sweet things but also know not to have them in the house and this is the way of my coping with stress binging.

      The ideas of relaxation exercises and journalling are great.

      Thank you

        • Hi Jill,
          One thing that you pointed out is about women’s magazines and unrealistic beauty standards. The fashion and modelling industry has always been something full of gimmicks and would magnify only the things acceptable to their ‘standards’, it is toxic and controlling.
          Not to mention women really have the tendencies to have more insecurities regarding looks because of these teenagers are easier targets and more prone to idolize this kind of pedestal driven adoration to a particular group of people. Mostly the girls are more depressed and affected by these signs.
          Rizza

    1. I think we are still to discover all the negative effects of stress on our health. And, I agree with you that one of the negative effects of stress is eating disorders. I remember in school, whenever I got really stressed, I will not eat or just take a little quantity if someone is watching, otherwise, I will go without food for days, until whatever is stressing me passes.

      Trying to relieve stress on a regular basis helped me a lot.

      Thanks

    1. Hello Rizza!

      Thank you for this great post, very useful one! Eating disorders are really burning topic last decades. Due to a lot of stress in our lives we sometimes do things, which make the stress worse than better and what even worse – we ruin our health. This leads to obesity, diabetes soon or later so in this matter I find your post very useful, informative and important.

      I was in big stress in ln the last job and after I quit I realised how much it ruined my health – I got problems with my back, with the eating due to irregular eating. So everyone should ask himself whether it worth the health issues or not, for me? Definitely not! I would like to be a mum one day (sooner than later hopefully) and I cannot imagine I will ruin my health by useless stress when there is a lot of another job opportunities (maybe paid less, but the balance between less stress and on top money is definitely on the less stress side).

      Hopefully, more people realise it and do something with that to avoid really bad health issues in the future.

      Anyway, thank you for this great post, which makes me think about the health and I wish you all the best!

      Bye Renata

    1. Very useful information and good for anyone with an eating disorder or a loved one with an eating disorder. Typically, for me I tend to stop eating when I am stressed. I suppose that could be an eating disorder, too? My husband tends to eat sweets and other junk food he shouldn’t when he is stressed. That, of course, stresses me out!
      Thanks for the tips on preventing and managing stress. It is good to know that stress can be managed if we know how and are willing to try. If more people worked on stress management and prevention, there would be less eating disorders.

        • Hello Sharon,
          On a biological basis it is not really a disorder but rather just a way of our body telling us that we are overwhelm. Along with stress hormones out bodies would also regulate our appetite negatively when we are subjected to stressful stimuli which in turn causes us to overeat or the opposite.

          It is advised that before eating in that case, you try to do activities that helps you relax and unwind. Instead of straight up eating and grabbing those sweets and junk food. Check this out it might help you and your husband. 4 How to Stress Relief- Techniques You Can Do Now

          Rizza

    1. Very insightful article, Rizza. Is it considered an eating disorder if life just tends to get in the way of proper nutrition? In other words, I seem to be too busy to eat properly.

        • Hello Joseph,
          In this case it is not considered eating disorder if you skip a meal because of a busy day it is just something arguably we all did at one point in our life. Stress and work loads can and would get in the way of meal times. But it is alright it is not like the body would over react if you do this occasionally, not to mention the body has great adaptability.

          Which means we can change how many times a day we eat, just take for example all those different diet regimens available in the market right now. Keto, Mayo, Paleo and Intermittent Fasting. If you are having a hard time eating because of work, maybe you should try out fasting, it works great and you could also lose some weight if you did that.

          Have a nice day,
          Rizza

3 Steps to Achieve Your Goal- Easy Hack

Are you struggling to get from point A to point B in when setting your goals?

Having a hard time to motivate yourself to go to the gym and get that great body.

Maybe you want to change some of your habits yet you still find yourself not changing at all or unable to stop that craving for that delicious chocolate covered donut.

Whatever your goal is or what difficulty it may be, we got you covered.

In just 3 Steps to Achieve Your Goal, you will easily attain them if you stay dedicated so, stick with us for a while longer.


The 3 Steps of Goal Setting

Let us make your goal setting easy and manageable through these 3 simple steps to achieve your goals.

If you ask me or any great book about attaining your final destination, this might just be the essential phases to see where you are lacking or dragging your process.

The good about this is that it is applicable in any walks of life or goal you are aiming at the moment. I call this the triad of achievement.

  1. The Vision
  2. The Habit
  3. The Follow Through

The Vision

The Vision Step to Achieve your Goals

As the title speaks for itself what are you imagining to aim at, what is the end goal you have desired in your mind for countless hours daydreaming and salivating the image you create in your imagination.

From the book by Napoleon Hill “Think Big and Grow Rich” (which is an absolute must read by the way), everything starts with your vision.

The kind of story you want to live in, the picture you create, the target you want to hit with your mighty arrow or the finish line of a marathon.

It is essentially the narrative you painted from the paintbrush of your imagination and the canvas itself is your life.

Knowing the Goa/Vision is essential so that you know where you want to go and not become lost in the fog of your inarticulated world.

To know what you want, you only need to ask yourself or contemplate upon the things that you most want to succeed or achieve.

You may at first find yourself looking at a broad idea, if that is the case specify it even further for example instead of, ” I want to be fit”, tell yourself ” I want to be as fit as a ____”.

In the blanks fill in your ideal metric, meaning describe what kind of fitness do you wanna be and write about the reasons of why do you want to achieve this particular thing.

Half the game of achieving is specifying what you truly want and you are sure to achieve this if you follow through.

The Habit

The Habit 2nd Step to Achieve Your Goal

Next comes, the habit. To achieve something there is a process, if you want to become buff you need to exercise regularly if you want to become better at your guitar skills you need to practice regularly if you want to become a better speaker you need to practice giving aspeech regularly.

To do things regularly it needs to become a habit, an automatic response in your daily routine. In fact, most of the things you do every day is a habit, an autopilot that helps you go through.

From brushing your teeth, making the bed every morning, cooking breakfast and being distracted with your pet before you head out to work.

You may be starting to feel iffy now because of the word habit, as most of us struggle to actually improve or change them at all. I got your back and I am going to teach you a simple trick to change them easily.

Just use the cue-routine-reward system, a habit is essentially something that has a cue, then the routine, and the reward you get for doing it.

As an example let us take the situation of eating junk food but you ultimately want to change this in a positive light to motivate you to eat healthy instead.

Most likely the cue is hunger, the routine is rummaging the fridge or cabinets for food, and reward is the salty satisfaction of those empty carbs.  You can easily change this by doing a proper tweak and focus on the routine.

Since you want to eat healthy change the contents of your fridge or cabinets and put fruits or any healthy snack you might just fancy.

One more tip is that if you still want to eat occasional chips, just make sure that you have the healthy ones in front of the racks and the chips at the back; so whenever you feel like eating you will rather get what is easy to obtain.

If you are interested you can read more about the book, “How Habits Work” By Charles Duhigg or watch this Youtube video that explains this in full detail.

The Follow Through

Follow Through Your Goals- 3 step to achieve your goal

Arguably this is the hardest part of it all, once you finish creating the vision and identifying just what kind of habit you will need, staying true to the routine is the most tedious part.

It is not really uncommon for you to have problems with pushing through to do a practice every day for the most part, because it is not like you will become buff in just one day of going to the gym or just going through one practice dance to perfect your performance.

Undeniably, seeing no visible improvement can make you feel uneasy or discontent when you can just as easily stop instead and go back to your comfort zone.
Continue reading

 

Journaling As a Stress Reliever – Scribe Away?

Journaling As a Stress Reliever – Scribe Away?

Journaling as a stress reliever is something we had already discussed once in one of our post here.

But today I want to help you familiarize with the process and maximize the positive effects of doing so.

Since some of you may or may not heard of Journaling before I am going to walk you through on how to get started and make it happen.

This might just be the perfect opportunity to find a stress reliever that works for you.


What is Journaling?

Journaling as a stress reliever- what is it

Journaling is simply the act of writing your thoughts down, experiences and emotions down for the sake of safe keeping, exploring, and as an activity of mental release.

I would even go so far as saying that it is a way of life, a lifestyle change that forever transformed how I do my activities and how I think.

In fact, it is scientifically proven how journaling is something that can definitely improve your mood and push you to become more productive.

The psychologist and Harvard Business School Professor Teresa Amabile has shared her findings and analysis of 238 diaries from different artists, creators, and scientists in this video.

There are also different case studies that further proved how journaling is something super beneficial for your mental health, overall well being and more.

Why Journal?

In case, you are not convinced yet by the power of journaling and its effect on body, mind, and soul.

Here is the list of the major changes you can and will experience as you go through the process of journaling in these aspects:

Aspect of Stress Management

  • Decreasing symptoms of various health conditions;
  • Improving your cognitive functioning;
  • Strengthening your immune system;
  • Examining your thoughts and shifting your perspective;
  • Reducing rumination and promoting action;
  • Planning out your options and considering multiple outcomes of a situation (Scott, 2018).

Aspect of Mental Health

  • Boost your mood/affect;
  • Enhance your sense of well-being;
  • Reduce symptoms of depression before an important event (like an exam);
  • Reduce intrusion and avoidance symptoms post-trauma;
  • Improve your working memory (Baikie & Wilhelm, 2005).

Aspect of Anxiety

  • Calming and clearing your mind;
  • Releasing pent-up feelings and everyday stress;
  • Letting go of negative thoughts;
  • Exploring your experiences with anxiety;
  • Writing about your struggles and your successes;
  • Enhancing your self-awareness and teaching you about your triggers;
  • Tracking your progress as you undergo treatment (Star, 2018).

Types of Journals

Types of Journals- Journaling as a stress reliever

In case you are wondering there are actually different types of Journals you could choose to do. In case you are an artist, a businessperson, scientist or polymath just like Leonardo the Da Vinci (he keeps a journal), there is a journal that could fit your interests and needs if you are not satisfied just yet in keeping:

  • A daily journal, where you keep your activities or any memorable idea, an experience you had.
  • Dream Journal, if you have a hard time remembering your dreams or wants to try Lucid dreaming these ones for you
  • Hobby Journal, where you write about your interests
  • Learning Journal, you write about the things you learned or progress you have on a skill
  • Sketch Journal, for the artists out there, unleash your creativity and practice your craft
  • Travel Journal, keeping records of your excursions
  • Expression Journal, a space to pour out your feelings.
  • Gratitude Journal, where you list all the wonderful things you have received
  • And so much more

Upstart it

Upstart Journaling as a stress reliever

Thinking of starting now but do not know how to do it?

Well if anything all the essential stuff you need to think of to begin your journey in using Journaling as a stress reliever is a pen and paper.

It is a piece of cake, no matter where you are or what are you doing all you need to do is start writing.

You do not have to overthink just what kind of pen or notebook you want, just start scribbling away all the things that are running through you head.

Let the stream of thoughts and emotions flow through the movement of your pen against the paper, do not sweat it out and pondering just what kind of journal you will be starting today.

Although if you are feeling wired and tired at the moment I recommend that you try to do some breathing exercises first or try doing a self check up on your stress and anxiety levels at the moment.

There is also something called the ‘write and burn method’, wherein you simply do the three-step process: write-tear-burn. This is most effective if you are feeling extra angry or sad is something we all felt at one point, so in my opinion, this is one of the best choices when those episodes do happen.


Make it a Habit

Make it journaling a habit as stress reliever

 

After trying out writing your emotions away, why not make it a habit or goal?! A daily or even weekly practice that could easily get rid of the edge you feel after a busy work day or a busy day full of over energetic kids.

Adding journaling as a stress reliever for me 2 years ago, had a definite profound effect on my overall mood and productivity.

I felt more in tune with my surroundings, more present, more focused, happier and more dedicated to the things I devote my time with.

Life became more beautiful, refreshing, charged, happy and meaningful as my perspective as a person and individual radically shifts

That why I am really pumped to share to you how it gave rise to change my life style and the way I view life in general.

I want you to also feel this way, be more, do more, accomplish more and feel more, because if we let things overwhelm us and drown us we fail to live life fully.

So by making this a habit you that makes you love yourself and taking into consideration the loved ones that are waiting for you. To help you out and make it habit/ goal try doing these 3 easy steps to achieve your goal and the following:

Do it Before Getting Up

Instead of doing it at the end of the day, where you already exhausted your energy and just wanted to sleep in. Do it just after your alarm goes off and put the notebook just next to your bedside table for easy access. In case you do this just before you get on your feet, you are sure to get it done plus you just gave your brain a great wake up.

No Need to Use Full Sentences

No need to do full sentences to try to make it sound romantic/poetic. As opposed to popular belief you could just do whatever you want and write whatever you want inside your journal. After all, you are using the journal to relieve stress, this ultimately makes sense since it is way faster. Try using bullet points, the easier something is easier to attain it.

Blend it into Your Day

You might prefer blending it into your day. Just carry the notebook around, wherever you go. By doing this every time you have some free time or felt the urge to do so. Also, it is not some bad to sneak in some personal writing time other than just writing emails and whatnot.

Write on a Calendar

Just write a sentence or two every day. In case you find it daunting to write or start writing just make a light task for yourself in a small part of your calendar. This works because usually if you start anything you just keep going when you pick up your phase. Take, for example, flossing your teeth if say you flossed one tooth would you stop there or keep going? Chances are you would finish it quite quickly and cleanly.

Get Some Inspiration

Sometimes we just need a bit of a push on our back to start something wonderful. So why not read some of those inspiration quotes or if you find that cliche, watch some talks/speeches about writing or anything that you may fancy. You could also search for “journaling prompts” in Google for some fun ways to start journaling.

Do it Once a Year

I know it does not sound like a habit at all if you do it once a year. But we do stuff that is occasional at times that just became a sort of tradition or yearly ritual for us, like birthdays for instance or festivals they are yearly habits/rituals. This is best as well if you feel like you can’t really do it every single day or what not but instead use it as an occasional or monthly wherein you use it as recapitulation or reflective tool.


Getting Productive

Journaling as a stress relief can make you productive

Apart from using journaling as a stress reliever, we can also use this as a tool to increase productivity. In case you are wondering what is productivity, it is simply when you do things more in the best area of your life passions.

In other words, doing more work towards the thing that matter more and is meaningful depending on your priorities.

One thing I could say is that apart from doing journaling as a stress reliever, it is also a masterful tool to become more productive.

By that I mean we can utilize another type of Journal, specifically a Bullet Journal. In case you haven’t heard of that it is basically a journal but with a different format because of the flexible dot grids which looks something like this:

Bullet Journal as a productive tool

This my attempt to capture an image

It is something that I personally use to organize my plans, tasks, and goals I am working on.

Some organizing tools are not as flexible and adaptable as a Bullet Journal could get.

It is a simple yet elegant way to maximize your organization, a productivity system which is simply an amazing design.

Moreover, it is so much more than that it is a mindfulness practice and trying to live with intentions.

In case you are interested in trying it out check this tutorial and comment down below if you want me to make a review about the bullet journal system and book.


Takeaway

Journaling is one of the best ways to unravel and release the thoughts and emotions that are cluttering your mind and thinking. It is a practice that I personally religiously do and incorporated in my daily life and which is something you could do too.

Whether you are going to start or already started your journey in this activity, it is best to keep in mind your intentions and reasons as to why you started this in the first place.

Whenever you feel anything unpleasant or distasteful just scribble away your thoughts and feelings on the paper.

As always take care and do not forget to consult a medical professional whenever you are feeling that stress and anxiety are way too much for you to handle.

Tell me about your experience after doing journaling or any thoughts you have, happy to hear them out.

In case you have any questions or suggestions you can contact me here: rizzamallari11@gmail.com

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    1. Hello Rizza,
      you are right – and thank you for your article!
      To right down ones thoughts in a diary or similar can be so relieving. You can get rid off your concerns and bad thoughts. On the other hand your journaling will let you remember the most beautiful moments you had. Even years after.
      As you mentioned, there are so many possibilities to do it. According to everyone’s behavior or personality one can find a method that matches him.
      I love that “write and burn” method. You can write down all your sorrows and then just burn it. In addition some like to throw the ashes into a river to let it flow away.
      Thank you very much for sharing your methods, I hope they will help a lot of people in order to get more relaxed.
      Best,
      George

    1. Self awareness is the key to changing anything in life. I appreciate the different journaling methods that you outline in your post. This post speaks to me specifically as I am in the process of recovering from a severe Crohn’s attack. I am really good at the nutrition for recovery, but there has also been a mental component to this recent attack. Journaling helped me delve into deeper emotional issues that my body was holding onto in the gut. Recognition of these issues has allowed me to accept them and move forward in a rebirth of sorts. Really appreciate this comprehensive post!

    1. This is really what I needed to read right now. At the moment I feel stressed and fatigued, I might go see a doctor about it. On an every day basis though this sounds like a great remedy for me. I’m always in my head and it would nice to have a release and just let it all out on paper. I think I’m doing too much and have had some depression, writing out how I feel at the time frequently might be an asset to relax more. Really helpful post, thank you very much.

        • Hello Scott,
          How are you doing? All of us feel this way too at some point in our life, I think it is also inevitable because of things that surround us in our everyday life. It even seems like you are just full and unhappy all the time and things could get to you at times.

          I wish you gained some emotional refresh from this article. If you have any questions just feel free to ask.

          All the best,
          Rizza

    1. I’ve participated in a live seminar where we were discussing the topic of how to start your own business. The person who was in charge of the workshop shared a valuable lesson at the beginning. He said that every entrepreneur should journalize. He suggested doing it every Sunday. This way, you get a chance to recapitulate your week, track the progress, relieve the stress, improve existing plans, and more! Your article is explaining this in the best way possible. Thanks for sharing!

        • Hello Ivan,
          Journaling is one of the things that help you recap or reflect back to the things you have done. One of the things that Bryan Tracy have also talked about is writing about the things that you did right and what you wish to do a little differently.

          Now that I think about it Einstein, Leonardo Da Vinci and Edison probably had this idea in their head while doing their journaling habit. They are devoted to evolving, changing and the self-actualizing path.

          Abraham Maslow has interesting things he unraveled by studying the happiest and successful people and he found out about the growth mindset intended for self-transformation.

          All the best,
          Rizza

          Rizza

    1. I’ve been hearing a lot about journaling recently. Seems like everybody that’s doing it is happier and healthier. I need to get on that train. Thank you for all the great tips!

    1. I can see how journaling could help relieve stress. I never really thought about it, but if I wrote down my thoughts throughout the day, maybe it would be easier to relax. Sometimes I have so much to do and so much on my mind that it becomes overwhelming. It’s hard to decide what to do first when it all needs to be done.
      Writing a journal might be able to help me organize my thoughts a little better.
      I also like the idea of writing down things that are bothering me. If it could help me let some of those things go I would be a lot less stressed.
      I really appreciate you sharing these things and will certainly start trying it out. I may have to pick one day a week to really sit down and write due from lack of time, but will certainly try to fit it into my schedule.
      Best wishes,
      Devara

    1. Wow, journaling is something I need to give a go. Sometimes after having a hectic and stressful day at work, I feel like letting out the stress by speaking to someone. My journal could very well be that person I’ve been dying to speak to. I’ve really found this article very helpful and am very confident there are others out there that will also benefit from reading this. Thanks a lot for sharing this great info!

    1. Amazing post with alot of valuable content, thanks for breaking the topic down and making it easy to understand. I think I’m going to start journal after reading this!

Trello App Review- Is it enough?

Trello App Review

Using apps in the modern age is not something of a new concept for us who grew in the generation of smartphones, Internet, and portable computers.

One thing you could say is that there is an app for almost anything now including off course apps that could help us boost or increase productivity. Quite the ironic statement is that isn’t it?

Our phones are a constant source of distraction and stimuli for us after all so how come will an app actually help us accomplish more than what we thought we could have?

We will find out as I report to you my findings on using one of the leading productivity and team management app in the market today.

You could expect the following to broke down to in this Trello App Review:

  • what is Trello?
  • How does it works?
  • its Pros & Cons ; &
  • What could be a better alternative?

 

What is Trello?

Trello is an application available through the Internet, App Store, and Google Play Store which markets itself as a productivity management board for assigning tasks in teams and/or for managing your goals into mini milestones.

If you are a frequent reader of app reviews and productivity blogs/vlogs chances are you probably heard about Trello at one point, it has been used widely by different team managers, writers, engineers alike and as such.

A long competitor in the market and a long way to increase the number of it’s users known to be as the King of productivity apps in the moment.

As their Marketing Slogan is when you visit their website here.

“Trello lets you work more collaboratively and get more done.”

For starters to know more how it works it uses kanban boards, lists, cards, labels, Due Dates for each tasks etc. So that you won’t miss a beat or forget anything.

 

Trello App Review – Flexible and User-Friendly

As many of you who had tried Trello you would probably agree that it is something simple yet very customizable base on your preferences and what not.

You could create as many boards with your heart’s desire depending on how organize you will try to tackle any kind or level of tasks.

Add as many cards to your to-do list, add as many checklist you would like, add as many members you want and most importantly a description to let your team members or remind yourself what you were trying to accomplish all over again.

There are so many ways to add different kinds of flexibility in it mainly because you could also let everyone edit the boards, import from Google Calendar, integrate the apps your team or you are already using.

Simple yet it gets the job done and there are so many ways you could utilize the tool.

How Trello Works?

Step 1

First, create any board for any idea or project, give it a name, invite your team or just let it be if it’s your very own personal project.

Step 2

Second, add some lists to create different steps in your workflow which you deemed right for you.

Step 3

Third, create the cards for the tasks to complete information or information which needs to be organized. Depending on your judgement and your team judgement these areas are completely up to you so work out your game plan and see how it goes.

Step 4

Fourth, click on a card to add details, checklists, comments, due dates, and more.

Step 5

Fifth, you could freely move across the lists to show progress. Go from “To Do” to “Done” in no time! Customize and move the items as you please and go with ease and content. If you find that there are recurring labels you could also simply copy and paste the cards.

Lately, I have been working with improving my memory to increase productivity so I have been using Trello to check out my progress.

Pros of Using Trello

  • Simplicity – I will say this over and over again it is a very simple system to utilize because all you need to do is add different boards, lists, labels, organize, and repeat. That is basically it, the matter of organizing is up to you, the app is only there as the tool.
  • Team Management- Trello is connected over the Internet so it is so much faster and easier to update than your classic bulletin board which is in a physical location. You could add dozens probably endless members in every board and just as easily delegate the tasks accordingly. There are also comments, voting, and many more features for collaboration.
  • Endless Customization – It packs a lot of features for different kinds of customizations you might have in mind which are very handy. Aside from the obvious one’s like the boards, lists, etc, there are added features like the background, archives, “watch” feature, Calendar, Power-ups, attachments, location, and app integrations.
  • Cross Platform- this is often overlooked by many people as this is the norm for many apps. But considering how many productivity management apps exists, there are only a few of them that aims for cross platform or have already done so. You could use it through the browser, your mobile device, laptop or even tablet.
  • Power-ups- power-ups in Trello are tools and extensions that help you add more features and pack more power into your work management. It includes Google Drive attachments, Calendar View, Timers, Automation, CloudApp integration, Developer Tools, etc.
  • Trello Inspiration – a blog about different creative uses for the app. If you are not yet satisfied to how you use it maybe you could find more in here.
  • Notifications – standard feature for many but still sometimes we just need a little bit of reminder to help us keep going. Both in email and real time notification.
  • Free to use-  everyone loves free stuff including apps that will help you boost productivity and coherence in team settings. So go gusto and try every aspect of it.

Cons of Using Trello

  • Too many will overwhelm you- depending on what kind of organizer you are you might be instead of feel more productive for some cases this will induce the opposite. DO NOT keep too many list than that of what you could this will invariably delay your initially thought progress.
  • Limited Power-ups- by that I mean you cannot readily apply all the power-ups you would want to add immediately as you are only entitled to one if it is a free subscription.
  • Premium-Only Features- as anything else there are features you might miss out on if you are on the free side of things. To get these features you would off course need to subscribe to their monthly fees. Features included are the automation IFTTT (If This Then That).
  • Limited Integrations- you can only take one integration if you are a only a free member so it is one at a time or suck up to the recurring bill.

What is better than Trello?

So far from what I could tell some of you might not be satisfied to how flexible Trello is, so I would like to suggest some of the techniques I use to take control of my tasks.

  1. Journaling– the first thing I have ever done before I got in too deep into productivity apps is the good old way of journaling my to do list. Most specifically bullet journaling in which I personally cannot think of any other way when I started out.
  2. LifeHQ another software just like Trello but the difference is the format of organization. This web tool includes Daily, Weekly, Monthly, and Yearly Journals as well as notes for recently read articles and books. One of the best tools if you love writing about your goals.
  3. Evernote– probably mainly known to be as a note taking app but it is also amazing to use it to take care and organize the your to do list. Very flexible and available through different platforms.
  4. Todoist amazing for task management and prioritization. But not exactly something for long-term goal planning.
  5. Notion an all in one app that helps you get things in one place. Google docs, Evernote, Trello, Dropbox and many more. It is app integration bazaar in here so if you found yourself unable to keep up with everthing check this out.

Conclusion

For everything which I have pointed out in this review I am just scratching the surface but nevertheless I was very much happy with using Trello and will most likely stay to be a devoted user for a long time.

If you think I have missed anything and wants to add your opinion just comment down below, share this article if you found it useful and connect with me through my social media accounts.

If you are interested start out your account in here