Tuesday, January 23, 2018

Increase Your Mental Clarity

(Read this post on Personal Excellence)
 
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Clear water droplet - How to increase mental clarity Today I’m going to share a simple exercise that I use to achieve mental clarity quickly. This is a great way to
  1. Clear your head (especially if you are feeling cluttered)
  2. Calm yourself down (if you are feeling restless, troubled, or stressed up)
  3. Free up mental energy (if you are feeling tired)
I often recommend this exercise to my clients to clear mental blocks too.

How It Works – By Increasing Mental RAM

Now, I assume all of us reading this have a computer (or at the very least, has access to one).
Every computer has RAM — random-access memory, a form of data storage — which determines its processing capacity. The more applications you run, the more RAM it uses, the slower your computer gets. If you have used resource-intensive programs or played games like Halo or Diablo below, you have probably closed unwanted applications to free up some RAM.

Like the computer, our brain has its RAM too. Our RAM is used for all kinds of brain work, from thinking to recalling past events to analyzing data. The more free RAM you have, the more RAM you can use for your tasks at hand.

However, not all our RAM is available for use all the time. Half of it is usually occupied with mental clutter — thoughts running in the background.
What are these thoughts about? Anything really, like a task we need to do next, a problem we are currently facing, or some music we just heard in the mall.

It’s never obvious what's going on in our head until we stop to observe our mental activity, say through introspection or meditation. Think of this clutter as the unimportant programs running on your computer. You don’t need them for your computer to function. When you let them run in the background, they use up precious resources.

Likewise, when you don't process your mental clutter, you'll have less RAM for active use. The more your mental clutter, the lower your mental clarity. Eventually, your mind becomes so full of clutter that you have no more mental RAM left. This is when you get very irritable and you find it hard to focus.
Luckily, we have a natural process to clear our mental clutter — REM sleep. However, this is not an effective process as we only undergo REM during 25% of our sleep time. Meditation helps us clear our mental clutter too. Many people feel calmer and experience greater clarity after meditating because of this reason. However, you may not be able to meditate whenever you want — say when you are at work, when you feel too restless, or when you're sleepy and may fall asleep during meditation.
That's where today's exercise comes in. :)

Increase Mental Clarity via Brain Dumping

This exercise is known as brain dumping since you dump out the contents of your mind through writing. Here's what to do:
  1. Pick a medium. You can use the pen/paper or word processor. I prefer the word processor as I type faster than I write. Plus you save paper too!
  2. Type whatever comes to mind. When I say whatever, I mean whatever! For example, if you are looking at the paper and thinking, Wow, this looks so white, then write that. If you don’t know what to write, then just write, “I don’t know what to write.” Basically, dump out whatever is on your mind. There’s no need to overthink this. It’s about pouring out what's in your head.
  3. Just keep doing this for the next 15 minutes, or however long it takes for your thoughts to clear up. 10 minutes is usually enough for me. I can take an hour when I feel really weighed down.
With brain dumping, your writing speed determines how fast your mind gets cleared. If you type fast, you can process lots of clutter really quickly.

I use this exercise when I feel bogged down, when I need to achieve 100% focus, or when I feel stressed up. In just 15 minutes, I can clear a lot of clutter. If I was sleepy before, the exercise makes me more awake. I can concentrate more easily. :)

It’s interesting to review what you write after the exercise. Usually, you will notice your thoughts jumping all over the place. One moment you may be thinking about your breakfast; the next you may be thinking about your work meeting; and the next you may be thinking about your next vacation. As weird and random as they may be, these thoughts have always been on your mind.

The exercise merely brought them out. The longer you brain dump, the more clutter you can clear, the higher your mental clarity.

Of course, it doesn’t mean that you stop thinking about X after you clear a thought on it. Maybe you have 50 thoughts about X and the exercise only removed two of these thoughts. Maybe you come across X later or see something that reminds you of X, thus creating new thoughts about it.

Since you will always be exposed to external stimuli, you need to brain dump regularly to maintain a high level of mental clarity. Just like showering, eating, and sleeping, you should brain dump frequently as part of personal cleansing. Do this often and you will feel a greater calmness in your life.

You can also take this exercise to the next level — beyond just dumping out what's on your mind, dig into the root causes of those thoughts. Why am I thinking this? What's making me feel this way? Keep asking why and dig into the interesting thoughts. You may arrive at some deep realizations in the process.

Thursday, January 18, 2018

Do you Suffer from Heel Spurs or Plantar Fasciitis?

 

 

 

 

 

Do you Suffer from Heel Spurs or Plantar Fasciitis?

We all know that muscle attaches to bone, but this is not the case for most myo-fascia. If we use the Plantar Fascia as an example, this attaches to the bone through a tough plastic wrapping called the periosteum.

Say that you are someone that runs on the balls of your feet, you are constantly pulling at the calcaneal attachment (heel bone) where the plantar fascia (a fibrous band of connective tissue under the foot)  blends into the periosteum (bone) covering.  A heel spur is often more times than not associated with Plantar Fasciitis.

In some cases of Plantar Fasciitis a space is created between the connective tissue and the bone.  The body is really quite remarkable, it has the ability to fill in the bone with bone using osteoblasts- (bone building cells).

These cells are constantly cleaning and rebuilding the outer surface of bone.
If you have plantar fasciitis it means you have inflammation or a tear somewhere along the fibrous band of connective tissue, but a heel spur will occur when a repetitive strain in the plantar fascia pulls the bone of the heel away from the periosteum (a dense fibrous membrane covering the surfaces of bone). This is when those amazing little osteoblasts come into play and fill in the hole created by the strain and lays down more bone, crating a heel spur.

Heel spurs can be quite common, the pain of a heel spur usually happens when a sensory nerve is involved which is often the case.

A great way to stop a heel spur happening is to look after your plantar fascia. By simply using a trigger ball under the foot to find any tight spots can start to rejuvenate the connective tissue and help prevent any dysfunction. I also believe in using footwear that allows the foot have it’s natural mobility. Barefoot trainers by companies like Merrell offer a zero drop shoes that allow your foot to move through pronation as it was designed to do.

Tuesday, January 16, 2018

Mansplaining: the One Thing Men Do Which Irritates Women Most of All

Mansplaining: the One Thing Men Do Which Irritates Women Most of All


Mansplaining is probably one of the most annoying male behaviors towards women. Even if you are not familiar with the term, most likely, you have experienced it.

The irritation spark sets off gradually. First, you are in a casual discussion about common everyday concerns around you.

Then it starts. The male pulls himself back and starts to blurb out a lecture. You get instructions on exactly how you should proceed with what you have been doing perfectly well for ages with a set of implicit ‘terms and conditions’!
Having researched facts and figures, you have a decent grasp of your subject and suddenly, the male element of the interaction begins with a monolog to lay out the basic terms without even assessing your level of knowledge.

Now a male probably thinks females need instruction. Women are known not to have a grasp on numbers and policies right. Males tend to believe they have unique insight.

An article in Cosmopolitan, seventeen examples of these kinds of ‘women need to be educated’ are reflected upon.

One example is that a man kept on insisting a woman pronounced her own name incorrectly! Another respondent, an employee at a racetrack for about fourteen years, noted that male customers often start to explain to her how gambling functions when she takes their bets.

The term of this behavior is ‘Mansplaining.” It is defined by the Urban Dictionary as the patronizing behavior of males towards females. It is when a man speaks condescendingly to a woman,
 believing that she is ignorant when in fact, his personal knowledge on the topic is incomplete.

He just cannot fathom that she just may have more insight into the topic than he does!
Psychology and communication research papers need to catch up with mansplaining cultures.
In a recent publication by Northeastern University, Joseph Reagle examines the alienation of women in the online communities and refers to ‘geek feminism.’ When women enforce their obligation to research well, they are “accused of PMS”.

The investigation of ‘geek culture is identified by Reagle as a Unicorn Law concern. Unicorns like ‘technical women’ are rare or invisible unless they reveal themselves.
Male geeks brag about technical abilities, but women do not take note of their accomplishments. This is when mansplaining becomes seeded and roots out. Men become over confident of the abilities they possess and assume women need instructions and education. If women do rise and challenge, they are accused of PMS.

Recourse If a ‘Mansplainer’ Is Within Your Life System

The best way to deal with mansplaining is to become conscious of the situation. Mansplaining is about assuming you do not know what you are saying when you know that you did. It makes you feel deficient; Refrain from questioning yourself and what you are capable of. Realize that the problem standing in line is not yours. Do not reinforce the insinuation that you need the ‘education.’

The condition of mansplaining is easy to remedy. Be aware of its existence, whether you may be the victim or the perpetrator of it. Show respect for beliefs and attitudes in interactions, as well as, most importantly, the knowledge possessed by individuals you interact with.


Thursday, January 11, 2018

From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere.


From the Experts: 6 Tips to Stay Motivated, Anytime, Anywhere.

We all have our own moments of doubt, distress, and complete laziness. But what usually determines someone`s success or failure is your ability to stay motivated especially during their toughest times.  I`ve worked on this topic for years and below are some of the things you can do to stay motivated.


1. Work Your Negative Thoughts Out
Tony Robbins was right when he said the difference between you and success is the bullshit story you keep telling yourself. These limiting beliefs are keeping you in doubt and the only way to stay motivated is by exposing them to journaling and expressive writing. Studies have found that those who completed four weekly journaling sessions for eight weeks were less worried and more motivated, than those who didn`t.


2. Remove Performance Barriers
Tim Ferris has a simple learning technique that works like magic. Whenever you`re about to learn a skill or do something new, take some time to list all your reasons to quit.
Your goal, after identifying these barriers, is to complete the first five sessions of whatever you want to practice. Why five? Because that`s what your brain needs to create wirings for new habits.


3. Do Less of The Things That Aren`t Aligned With Your Goals
Sales mogul, Grant Cardone once shared a story about someone who worked with him at McDonald`s. Unlike Cardone who was only there for the money, this guy was super pumped to go to work. Why?Because his goal was to learn everything about the business and open his own McDonald`s franchises. Soon Cardone was fired and that dude went on to achieve his dream.


4. Create Necessity
Brendan Bouchard once asked a client, an Olympic sprinter, who he thought was going to win the race. And the man replied, “I will get on the guy who gets down at the blocks, looks at the finish line and says ‘I`ve got to do this for my mom.”
This is the power of WHY. Whenever you lack motivation, ask yourself why, or for whom, do you want to reach that goal. If you keep digging, you`ll always find something worth working hard for.

5. It`s like a bath
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar
You usually hear people saying, “I don`t feel motivated to chase my goals.” Well, maybe if you write them long enough you`ll eventually feel pumped to go after them.
You must commit to writing your goals at least once a day, every day regardless of how good or bad you feel because, at the end of the day, the quality of your life will come down to what you`ve chosen to pay attention to. So you`d better pay attention to something worthy.
When listing your goals, write down whatever makes you pumped. If “I`m making my first million before my 25th birthday” doesn`t motivate you, then think about listing all the things that you want to buy, or experience, when you make your first million. A trip to Italy, a courtside seat in a Lakers` game, spending X amount of dollars guilt-free…etc.
Forget about what others tell you goals should be, as long as the ones you`ve chosen make you feel excited then you`re good to go.


6. Get a Quick Jump on the Day
It`s much easier to change feelings with action that to do it the other way around. Why? Because you have more control over actions than over feelings. As William James once said, “By regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling.”
If there`s one nugget I want to leave you with then let this be it: Productivity comes before motivation and not the other way around. This is why you must start the day with a bang regardless of whether you`re an early bird or a night owl.
The quicker you start the day with a victory, the more motivated you`ll feel during the rest of it. So cut Facebook, meaningless texting or T.V., and focus all your efforts on getting something done.
Any sort of productivity, no matter how small. Just remember that once the ball starts rolling you`ll feel motivated to get more done. An object in motion will stay in motion, so sayeth the law.

10 Comprehensive Psychological Facts about Attraction


10 Comprehensive Psychological Facts about Attraction

Psychologists are discovering more and more about human attraction every day. These facts may surprise you, disgust you, or even help you when you try your hand at flirting. Mating and courtship rituals may seem pretty simple at first glance – two people get together, and usually within a few minutes they’ve formed an opinion about whether they’re sexually attracted to each other. But what makes a person attractive? When you ask people why they’ve fallen in love, they can’t quite explain it. They say things like “I just knew they were the one,” or “It was love at first sight.” But psychologists are uncovering what’s really going on beneath it all, and how you might react depends on your point of view. Do you think love and attraction are just chemical reactions? If so, does that make love less entrancing and magical for you? Or does that in fact make love even more interesting and amazing?

1. Sound And Smell Play A Bigger Role Than You Think

A new study highlighted the multi-faceted elements to human attraction, including a hefty emphasis on sound and smell. The study, which was carried out at the University of Wroclaw in Poland, was published in a recent publication of Frontiers In Psychology. The study showed that people can determine a wide variety of characteristics from voice alone. People can not only guess someone’s age and gender by listening to their voice, but also the weight, size, dominance, and emotional state of the speaker. They can also accurately guess these traits from scent as well. This means that people rely on sight, sound and smell when it comes to being attracted to people, and all 3 senses play a vital role in making people attracted to one another.
The importance of scent in attraction is largely due to a androgen steroid called androstadienone. This steroid is emitted through the human axillary region, and it has been linked with human attraction. This is because it’s odorous chemical compound, and people can smell it on each other when they interact with each other. One study examined this further and found that there many other odors that were connected with mating and human attraction, not just androstadienone. These chemical compounds, which are naturally occurring in body odor, increase people’s perceived attraction of potential mates. Sometimes this happens from a distance, before verbal communication or physical interaction even takes place. HLA complexes is also something that is communicated through scent, and that will be touched on later in this article.


2. Women’s Attraction Changes Throughout Menstrual Cycle

According to several studies, women are attracted to different things depending on where they are in their menstrual cycle. These studies show that when a woman is in her most fertile stage, she will prefer men who have more masculine features; deeper voices, more symmetrical faces (an indicator of strong genetics), competitiveness, and victory over other males. Even more interesting is what happens to women during peak ovulation. According to the aforementioned study, women with less masculine partners are more likely to be attracted to other men during this time. It’s the genetic hardwiring to find a stronger mate.
To test their hypothesis, the study surveyed 54 women in heterosexual relationships from age 18-44 who were students at the University of New Mexico. They were asked questions about how attracted they were to their partners during various parts of their menstrual cycle. In turn, their male partners were analyzed based on their facial symmetry, which is an indicator of testosterone levels. Note that this study was not analyzing same-sex couples.

3. Men Don’t Value Intelligence As Much As Women

Some of you might not be too surprised at this, but a recent study has shown that when looking for a mate, men value intelligence considerably less than women do. It seems like more men will go for the head cheerleader than the bookworm. The study, which was carried out by Adam Karbowski at the Warsaw School of Economics found that this wasn’t the same with women. Women were fairly likely to date a man with below average good looks and high intelligence. But the chances that an average looking woman will be deemed attractive by a male stays at around 40% – even if she’s a genius. Does this make men more shallow than women? Not necessarily, but psychologist suggest that at least when it comes to looks, women are less picky than men.
The study created an experimental speed dating session at Colombia University. Individuals had a brief “date” which each other that lasted 4 minutes. Afterwards, they were asked to evaluate the attractiveness and intelligence of their partner from a scale of 1 to 10, and how likely they were to go on another date with them. When it came to that last question, women did not typically exclude men who were not physically attractive, while this just wasn’t the case when men answered the question.
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4. Why Do Pedophiles Exist?

Not all attraction is good. Take pedophiles for example. Most people are horrified at their very existence. But why do pedophiles even exist? Looking at it from an evolutionary standpoint, it makes no sense. Sex with children is in no way advantageous as children cannot carry offspring. It’s clearly a mental disorder. But what causes it? One study found that pedophiles were 33% to 75% more likely to have been abused in childhood. But what about pedophiles who weren’t abused as children?
Data from another study found that pedophiles made different neural connections than other people. Inside the brain, the faces of children generally stimulate more nurturing behavior, while adult faces stimulate more sexual behavior. Using images of people’s brains, researchers found that the part of the brain stimulating sexual behavior was attuned to sexual immaturity for pedophiles. The next question is off course, why, but as of now they can only suggest “neurodevelopmental disturbances”.


5. People Find Narcissists More Attractive

Narcissists get a really bad rap, but a recent study found that most of us are incredibly attracted to them. In a speed-dating survey, it was found that the people with the most narcissistic personality traits consistently scored higher when evaluated for attractiveness. This may seem kind of surprising at first. After all, no one ever says they want to date someone who’s self-absorbed and entitled. But if you really examine what narcissists are, it all becomes clearer: narcissists care a lot about their appearance. They’re more likely to take more time making sure they look good before going out. They also place immense importance on their sex appeal, and think of themselves as being sexual gods. They say that you can only love others if you love yourself first. For narcissist, that’s a walk in the park.
Again, this study used speed dating as a method to collect their data. Subjects were asked to rate their partners based on how likely they were to pursue a short and long-term relationship with them. In both areas, narcissists scored higher than other groups. Interestingly, psychopathy in women was also linked with high appeal for short-term relationships, the study found.


6. How To Stop You Partner From Cheating On You

One of the oldest struggles of relationships is cheating. Well, new research might just have discovered a way to make sure this never happens to you. The answer? Don’t date really attractive people. Instead, settle for someone of average attractiveness, or just above average. Why? The research found that when you date someone more attractive than you, that person begins to feel more attractive than they really are. And when someone feels more attractive and less satisfied with their current relationship, they are much more likely to cheat on their partner. There were plenty of other sets of data that the research team from Harvard examined, such as celebrity relationships and attractiveness of divorced men. Part of this is logical – after all someone who is more attractive is going to get hit on a lot more than someone who is average looking. If someone is flirted with more, they are given more opportunities to cheat.
The researchers looked at 4 studies. The first showed that people who were rated as more attractive in their high school yearbook photos had shorter marriages on average, and were more likely to divorce. The second study looked at high-profile celebrities, and found the same pattern. The other two examined the relationship between physical attraction in one partner, and the tendency to pursue an attractive alternative to the pre-existing partner.
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7. Why Opposites Attract

There’s an often repeated phrase when it comes to attraction: “Opposites attract.” Until now, it was just a saying, but now science seems to have confirmed it. A recent study found that people are actually attracted to a different genetic blueprint than their own. This genetic blueprint is called an HLA complex, or human leukocyte antigen. A person’s HLA complex is vital in their immune function, specifically their ability to distinguish between enemy cells like viruses and the cells that make up one’s own body. What does this have to do with attraction? People are sexually attracted to those who have HLA complexes that are noticeably different than their own. And according to this study, people can tell if someone has a different HLA complex by their scent alone. This lends a little more weight to the argument that “love” is merely a chemical reaction.
254 couples were chosen to participate in the study. Each partner was asked to provide a DNA sample. The researchers then did a DNA analysis, targeting the HLA complexes. They found that HLA dissimilarity was associated with higher sexual satisfaction, and higher partner satisfaction in general.

8. Beards Are Hot

Are you ready for some information that can actually help you with attraction? Well, according to one study, all of you guys out there might want to consider growing a beard. Why? The study found that females are considerably more attracted to men with facial hair than those who are clean shaven. But if you want to be sexually attractive, don’t grow a full, bushy beard. Those with some degree of facial hair (a little bit of stubble, for example) were seen as more sexually attractive than those who were clean shaven and those who had full beards. Light stubble was specifically identified by the surveyed women as the best candidates for one night stands. When women were asked who they thought would make the best husbands, they chose men with heavy stubble and full beards. So it really depends what women are looking for, but the general consensus is that clean-shaven men are less sexy.
The study used a computer to morph male faces. Clean-shaven, light stubble, heavy stubble and full beards were all morphed onto the male faces using computer graphic imaging. A survey of 8520 women was done which asked whether these men were desirable for physical attractiveness in general, for a short-term liaison or a long-term relationship.


9. Weird Pick-Up Lines Work Better

When it comes to pick-up lines, a recent Chinese study stated that it’s better to be weird than cliche. Actually, what they really found was that is was better for men to use metaphors in their pick-up lines than more predictable lines. As the researchers explained,“…the use of metaphorical, as opposed to prosaic language by men in compliments is perceived by women as indicative of creativity and intelligence.” What this means, according to the researchers, is that men will have more luck if they say things like “your shoulder is a lover’s roof” or “your smile is the sea of flowers” than “Your look nice”.
So you need to get creative if you want to get that girl to listen to your pick up-line. Women value creativity as a strong evolutionary trait which can indicate the ability to think on their feet. The researchers surveyed 124 women and asked them their preferences for metaphorical or straight-forward compliments throughout their menstrual cycles.
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9. Weird Pick-Up Lines Work Better

When it comes to pick-up lines, a recent Chinese study stated that it’s better to be weird than cliche. Actually, what they really found was that is was better for men to use metaphors in their pick-up lines than more predictable lines. As the researchers explained,“…the use of metaphorical, as opposed to prosaic language by men in compliments is perceived by women as indicative of creativity and intelligence.” What this means, according to the researchers, is that men will have more luck if they say things like “your shoulder is a lover’s roof” or “your smile is the sea of flowers” than “Your look nice”.
So you need to get creative if you want to get that girl to listen to your pick up-line. Women value creativity as a strong evolutionary trait which can indicate the ability to think on their feet. The researchers surveyed 124 women and asked them their preferences for metaphorical or straight-forward compliments throughout their menstrual cycles.
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10. Women Like Guys Who Look Like Their Brothers

Another tip for guys trying to land a date with a girl is to try to look like her siblings. It may sound weird, but one study suggests that girls are likely to be attracted to guys who look like their brothers. People were asked to rank the similarities between women’s partners and those women’s brothers. The people surveyed were not actually aware that one was the brother and that one was the partner. But don’t be too grossed out – the research found that the similarities were only slightly above average (27% as opposed to 25%). We already know from other studies that people are more likely to be attracted to potential partners that resemble their parents, so it’s really not too much of a stretch to think that the same would apply to other members of the family.

Tuesday, January 9, 2018

Here are 7 hobbies that science says will make you smarter

Here are 7 hobbies that science says will make you smarter


Most people believe that your intelligence is inherent—if you were born a smart person, then you will forever be a smart person.
But this kind of thinking holds people back, as it serves as an excuse for people not to improve themselves intellectually.

In the nature versus nurture debate, the dangerous thing with the nature side of the argument is that it makes us believe that we can’t change who we are.
But recent studies continue to confirm that the opposite is true: you can increase your potential and general intelligence.
Through certain hobbies and techniques, we can spark our brain into building new neural pathways, allowing it to work at a faster and higher level.
Here are 7 hobbies scientifically proven to make you smarter:

1) Meditate


Meditation is well-known for its calming effects. When you take the time out of your day to actually just sit down, think, and breathe, you unbind yourself from the stresses of the world and give your mind and body the opportunity to stretch out and relax.
But meditation has also been found to help people have control over their own brain waves. Not convinced? In 1992, scientists were invited to study the Dalai Lama’s brain waves while he was in a state of meditation.
The researchers found that, when focusing on a certain emotion such as compassion, the Dalai Lama and the other monks could enter into a state of emotional being that was at a higher and deeper level than what most people feel.
Through meditation, they had attained full mastery of their thoughts and emotions. Since then, people have practiced meditation to help control their mind. Imagine having the ability to stop feeling fear or sadness in a tough situation, replacing them instead with confidence?


2) Pick Up Another Language


One simple way to raise your brain game that can directly add value to you through real-world application is learning a new language. Studies have found that bilingual people are significantly better at puzzle-solving than their monolingual counterparts. When you adopt a new language, your brain performs better with mentally strenuous problems and activities, even if those activities have nothing to do with language itself.
It has also been found that having at least two languages under your belt gives you better spatial awareness, and equips you with a stronger and fuller concentration. Why, exactly? Every language has its own structure and way of thinking, and exposing your brain to this different thinking naturally expands its capabilities. Languages can influence us so directly that speaking in a new language can even change your personality.


3) Read Anything and Everything


Whether you are reading Leo Tolstoy’s epic masterpiece War and Peace or the latest young adult series to follow The Hunger Games hype trail, the overall positive effects that come from reading are generally the same: stress reduction, better self-happiness, and a significant increase in emotional intelligence, fluid intelligence, and crystallised intelligence.
These are the parts of your intelligence that enable you to understand the world around you—understanding and responding to people’s emotional needs at a higher level, and piecing together puzzles and finding solutions in everyday life.


4) Exercise


A healthy way to keep your mind as fit as your body is through regular exercise. The problem some people have with exercise is that they try to do too much too fast, which results in having a few sporadic intense work-outs which does little good for the mind and body.
The key is consistency. With regular exercise, your cells are regularly exposed to BDNF, a protein released by the body during exercise that strengthens concentration, learning, memory, and focus. 


5) Exercise Your Brain


There are so many ways to work out or exercise your brain—with any smartphone, you have instant access to millions of puzzles, video games, Sudoku, riddles, and other activities that force your brain to actually think.
And while it may seem to be just fun and games, forcing your brain to overcome the mental obstacles offered by these activities increases your neuroplasticity. In simple terms, neuroplasticity is your brain’s ability to reorganize and rearrange itself. When your brain is introduced to new and unfamiliar concepts, it forces it to find different and innovative ways to find solutions to these problems. This opens up new avenues and pathways in the brain, and strengthens your general cognitive ability.


6) Stretch Your Musical Talent


Whether you used to play a musical instrument as a kid or never picked up an instrument in your life, regularly learning and playing a musical instrument is one of the best ways to strengthen your brain. Multiple studies have found that musicians have better cognitive functions, from creativity to motor skills and many more.
When we play musical instruments, the brain is stimulated in the corpus callosum, which is the part which links both hemispheres of the brain and creates new connections. No matter how old you may be, you can still experience mental improvements from strumming a few keys.


7) Cumulative Learning


The problem with most traditional education today is that much the basis on which we are graded comes from final exams and tests which have little to do with anything other than mass memorization.
Students in high school and college have become accustomed to cramming for tests, learning an entire semester’s worth on the night before the exam. This leads to us forgetting everything as soon as it is no longer needed, resulting in zero growth in knowledge and intelligence.
Cumulative learning is the proper learning technique that ensures that you not only learn what you are studying, but you remember it long-term as well. This is done through short but frequent acts of repetition—which is exactly the way we learn languages.
If you are truly looking to learn a new skill or topic, cumulative learning has been proven to be much more effective than traditional learning.


Becoming Smarter: A Lifelong Journey

Increasing your intelligence and learning shouldn’t be something you do with any end-goal in mind. Rather, you should think of it as a lifelong journey of continued learning. Slowly and gradually over the years, you will find yourself mentally growing with these exercises and others like them.
When you begin to notice these changes in your mental toughness and thoroughness, these habits will have long ago become a natural part of your life.


Friday, January 5, 2018

Become A Better Person In Just 7 Days

Become A Better Person In Just 7 Days



There are many things that you can do to become a better person. You can work hard, exercise, and eat well for example. All of these things are great, no question about it. However, in my opinion, becoming a better person starts with being selfless. Doing good deeds for other people without expecting to gain from it is one of the most rewarding experiences that one can feel in a lifetime. Becoming a truly better person begins with giving outwardly. I’ve come up with this challenge:
7 days to becoming a better person.
Each day you do something selfless, that will not even take more than a few moments of your time, and experience first hand what it feels like to transform into a genuinely great person. Here’s the challenge:



Day 1 – Tell someone you love them

So many people out there never take the precious time to express how they feel to the ones that are truly important in their life. Expressing your love shouldn’t be seen as taboo or a sign of weakness. It’s a sign of confidence, and an expression of what you really feel. There is nothing more amazing than to know that someone loves you. On this first day of the challenge, choose someone in your life to make them feel that special feeling. It’s very simple, just sit them down and say something along those lines: “You know I don’t say this often enough but I do appreciate our bond and everything that you do for me. So I just wanted to tell you that I love you…I wanted you to know that.” In two minutes, you have made someone’s day….forget day, you’ve made their month! So pick a spouse, a parent, a sibling, a friend….anyone that you truly care about and say the magic word. You may get a little nervous just before, but once you say it, I guarantee you that you will feel amazing. Yes, becoming a better person is not a chore….it actually feels great!


Day 2 – Open your ears and listen
Everyone has their share of issues that they deal with on a daily basis. We all at some point need to be heard. We need to get things out and just blow some steam. Unfortunately, the art of listening is fading away. It’s becoming more and more of a struggle for people to find a good pair of ears to vent off to. So on day 2 of your quest to becoming a better person, you simply have to be there for someone close to you. That’s all you have to do. Listen to them. Let me tell you, I do this all the time with my friends. I make myself available for them and I just listen. You wouldn’t believe how it makes them happy to have someone listen to them. No opinions, no judgment. Listen unconditionally. You may not have realized the power of listening yet, but this exercise will prove it to you. It can make a tremendous difference in someone’s life, and it’s one of the best gifts you can give anyone.


Day 3 – Apologize
We all have made certain mistakes. We’ve all done things we regret. Unfortunately, the majority of the time, we never take the opportunity to make things better, perhaps out of pride or ego. So we carry this along with us. Sure, with time, its impact may fade a little, but there is a much more powerful method to deal with such situations. On day 3, it’s time for you to swallow your pride and apologize. Look into your past. Is there a particular person that you have lost touch with or haven’t spoken to in a while? Regardless of what happened, this is not the time to decide who was right and who was wrong. This is about healing a wound. Apologizing is not an admission that you were wrong. On the other hand, it is proof that you are confident enough to say it. This act will not only make the other party feel much better, it will inspire them. So by being the “bigger person” and apologizing, you create nothing but positive energy all around. This is as rewarding for you as it is for that other person.


Day 4 – Give away a valuable
Nowadays, the only time people give each other anything somewhat meaningful is on birthdays and holidays. What about the other 360-something days of the year? Simply giving contains so much power in and of itself. This is why on day 3, you will choose something meaningful that you will give to someone that you know will like it and/or benefit from it. It must be something in your home, that you already own. Perhaps a painting, or a book. Something that you hold dear and that will bring happiness and value to the person you choose to give it to. You see, sharing your wealth is one of the best ways to prove how much you care and necessary to becoming a good person. These types of gifts are so much more powerful than anything given on birthdays or holidays, because it shows that you gave it because you wanted to, not because you had it. This brings a whole new meaning to that gift and will make the person appreciate it even more!


Day 5 – Volunteer your time
The first few days, you have given back to the people close to you, but now, it is time to take this further than the comfort of your own surroundings! Giving back to your community and your society is just as important, and an integral part of making everything as a whole, a much better existence for all involved. On day 5, it is time for you to give some of your time away. It doesn’t have to be complicated. You can volunteer your time helping out at your children’s school, or at a local community center for example. It doesn’t have to be a full day or many hours. Volunteer the time that you can. What I mean is that instead of watching tv or surfing the web for example, take some of that time and do something that will help contribute to the development of your community. Ask around, could be something at work or related to a particular activity that you do. Nobody refuses a helping hand and everyone benefits out of it.


Day 6 – Help out a stranger
So many people out there could use the help of some good people. After all, we are all humans and we should stick up for one another. I’ve always been amazed by stories of complete strangers risking their life to help a fellow human being. If we can just help anyone with a fraction of such a commitment, then we’ve all made a difference. On day 6, it’s time to do a kind gesture for a total stranger. Could be helping an elderly person with their bags, or helping a kid cross the street, there are so many tiny gestures that we can do in our daily life to help others it’s incredible. When you see a car break down on the side of the road, most people drive by, thinking that help is on the way or that someone else will stop. How about you become the person that stops? How about you become the person whose gesture makes a total stranger’s day? This is your opportunity to showcase how a good-hearted person reacts in such situations for the greater good of all involved.


Day 7 – Donate
The world is a big place, but in the end, we are a tiny community in the vastness of the Universe. All we have is each other. Although they may not live nearby, there are so many people around the world that need the assistance of good natured people. On this final day, it is time to take your good deeds global! There are tons of really good charities and organizations across the globe that make it their goal to help out those that are in need. Pick any organization about any particular cause that you may hold dear to your heart, and provide them with a donation. The internet makes it really easy now to find such organizations, so this final step is super simple and quick to complete. Donate whatever you can. The amount is not important. What is important is that even though your gesture was simple and quick, the difference it will make will resonate with far greater significance in the grand scheme of things.



So there you have it! 7 days and a better you comes out of it. As a matter of fact, if you have noticed, in becoming a better person, you have affected the lives of so many different people in such positive ways. With such small gestures each day, you have made a difference in your life as well as in other people’s, and that is what becoming a better person is all about. You may find that after these 7 days, you have now developed a habit and that you will continue each and every day to give back. If you have created a “momentum” of doing good deeds and that it will keep on going, then I have done my work. This can indeed become life changing! So you have the challenge and I would love to hear what you all have done and how it’s impacted your life and those around you

Wednesday, January 3, 2018

Positive thinking and Inspirational quotes

Positive thinking and Inspirational quotes

Predicting Your Future
Happy New Year!
Did you know that there is an easy and reliable way to predict the future? Now, we all know that by connecting with the news media, there are lots of people trying to predict the future and trying to get you to believe their view of the future. However, there is a method that is far more reliable than pundits and prognosticators.
If you want to predict the future, if you want to know what is in store for you, take a look at your thoughts. What do you think about? What do you dwell on and picture? What do you expect and believe you can cause?
You see, it is your present thoughts that determine your future. Now, that's not to say that if you imagine yourself walking on water, you'll do it, or if you think about winning the lottery, you will. But if your thoughts are predominately pessimistic, if you expect to fail, if you believe you don't deserve success or don't have what it takes to have a loving relationship, then you will behave accordingly. Your subconscious will do what it needs to do to create a reality that confirms your thoughts.
If you are an optimist, on the other hand, and most of your thoughts are positive, if you trust yourself and others and think a lot about how good it will feel when you achieve and become what you want, chances are very good you will succeed. You will do what you need to do to make your life match your inner picture, your thoughts. You see, although you can't always control what happens in the outside world, you can control your inner one, your thoughts.
When you control your thoughts, you unleash tremendous energy and tremendous drive. When you choose to respond to the world in positive, productive ways, it is easy to predict a positive, productive future - one you create yourself, day by day.
The Pacific Institute®

Monday, January 1, 2018

Why we’re addicted to notifications

Why we’re addicted to notifications

Every time I read something about how much notifications are taking over our lives, I tone down my phone and turn off alerts for all my social media accounts. But somehow, by the next time I come across an article or study about our addiction to notifications, a bunch of them have crept back into my life.
Why is so hard to turn off—and keep off—notifications? Why can’t we stop picking up our phones and checking social media, even when we know there’s nothing new to see?
And what can we do to make a toned-down approach stick?
Before we dive in… Whether you work from home or in a noisy, crowded office, chances are you’re fighting distraction on a daily basis. Learn how to fight back with our free Guide To Finding Focus and Overcoming Distractions.

We’re addicted to our phones

phone in hand
As our phones become smarter and more powerful, our dependency on them only increases. In fact, when completing interviews for her book The Big Disconnect: Protecting Childhood and Family Relationships in the Digital Age, author Catherine Steiner-Adair found many people shared experiences that showed symptoms of psychological dependency.
For instance, many of the interviewees said they couldn’t leave the house without their phones or go to the bathroom without them, and they felt anxious when separated from their phones.
Other research has found, similarly, that we tend to feel more uncomfortable and anxious without our phones, or when we can’t access social media.
Just to prove how little we know about what’s good for us, research shows that people who rely on their phones most, and feel anxious without them, don’t actually feel better when they do have their phones nearby. Those who rely most on their phones and/or social media tend to have higher levels of stress, aggression, distraction, and depression, have lower self-esteem, and get less sleep on average.
Further research has shown that push notifications from email are a “toxic source of stress” for many UK workers. This study also found a strong connection between the use of push notifications and perceived email stress, according to lead author Dr. Richard MacKinnon:
The people who reported it being most useful to them also reported the highest levels of email pressure.
Another study also explored how connecting with people online affects our emotional state. The researchers found connecting with others via Facebook left people feeling sad and dissatisfied, but following up with a phone call or a face-to-face exchange left people feeling uplifted.
According to psychologist Susan Pinker, online relationships without face-to-face contact fail to create the trust needed for authentic personal connections.
So if email, social media, and mobile notifications are so bad for us, why can’t we give them up?
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Software is designed to make us addicted

While some might say it’s up to users to take responsibility for our reliance on our phones, Tristan Harris, former product philosopher at Google and co-founder of advocacy group Time Well Spent, says this assessment isn’t fair:
… but that’s not acknowledging that there’s a thousand people on the other side of the screen whose job is to break down whatever responsibility I can maintain.
Harris’s goal is to have product designers sign a kind of hippocratic oath, swearing to design products that don’t take advantage of users. “There is a way to design based not on addiction,” he says.
Joe Edelman, who helped Harris with the research for Time Well Spent, compares the tech industry to Big Tobacco before the link between cigarettes and cancer was proven: giving customers more of what they want, even if it’s harmful.
Nir Eyal, author of Hooked: How to Build Habit-Forming Products, explains that software, especially social media, is designed around an idea described by researcher B.F. Skinner in the 1950s: variable rewards. Skinner, experimenting with mice, found that providing the same treats every time a mouse pressed a lever was less motivating than varying the rewards. Mice who received either a big treat, a small treat, or no treat when pressing the lever pressed far more often than mice receiving the same treat every time. Mice receiving variable rewards also kept pressing the lever for much longer after the treats stopped coming than the mice receiving consistent treats, who stopped pressing almost immediately.
Though using this research in software design might seem sinister, Eyal says it can be beneficial when used in the right way:
If used for good, habits can enhance people’s lives with entertaining and even healthful routines. If used to exploit, habits can turn into wasteful addictions.
Eyal disagrees with Harris’s idea that software designers are consciously building products we’ll become addicted to. There’s nothing wrong with using this research in human behavior when designing software, says Eyal. He says it’s simply new and unknown, making people like Harris wary:
Saying ‘Don’t use these techniques’ is essentially saying ‘Don’t make your products fun to use.’ That’s silly. With every new technology, the older generation says ‘Kids these days are using too much of this and too much of that and it’s melting their brains.’ And it turns out that what we’ve always done is to adapt.
But Harris doesn’t buy it. The onus is on software designers, he says, to avoid making us all addicted to their products:
Never before in history have the decisions of a handful of designers (mostly men, white, living in SF, aged 25-35) working at 3 companies [Google, Facebook, and Apple] had so much impact on how millions of people around the world spend their attention. We should feel an enormous responsibility to get this right.

Making notifications and social media manageable

While Harris is making some progress in getting software designers on board with the idea of designing products that don’t rely on user addiction to succeed, there are plenty of products we use every day that are already built around addictive behaviors.
Using Eyal’s “Hook Model,” products use triggers such as notifications to encourage us to take actions—opening the app, looking at a photo, etc. Variable rewards encourage us take action more often: opening our inboxes, refreshing our social feeds, and so on, in the hope of a treat, just like Skinner’s lab mice.
Eyal’s model also includes investment: a step where the user, having already interacted with the product, is asked to invest time, money, data, or effort to make the product more useful to them and make it more likely they’ll come back in the future. Inviting friends to a social network or learning to use new features of an app are examples of the investment stage, that only increase our reliance on these products and make us more likely to keep using them.
So until Harris can successfully get all software designers on board with his hippocratic oath, it’s up to us to fight the addictive design of the products we use every day.
Let’s look at three ways to do this.

Adjust your notification settings

Rather than completely culling all notifications—which, if you remember the research I mentioned earlier, could make you more anxious than having them all turned on—Davide Casali suggests only keeping notifications turned on for the apps you really need to stay on top of.
Casali split his own app usage into three groups:
  1. Instant: Anything he wants to know about as soon as it happens
  2. Relevant: Anything he wants to know about when he’s open to new updates, but not immediately
  3. Kill: Anything he really doesn’t need to know about
For the first group, Casali left notifications on as usual. For the “Relevant” group, he turned off all notification and alert options except for app icon badges. This made it obvious which apps had new updates when Casali took the time to check their icons, but didn’t interrupt his day with updates whenever they were available.
For the final group, Casali turned off all notification and alert options completely.
Fine-tuning your notifications in this way may be a better compromise than turning them off completely, because being completely cut-off tends to make us anxious. Try putting just one or two apps or services into the “Kill” and “Relevant” sections, and adding more over time as you become more comfortable with getting fewer notifications.

Check your email less often

A study of 124 workers tested the difference between allowing workers to have email notifications turned on and check their email anytime, and having workers turn off notifications and check their email just three times each day.
While checking less often was tough on workers, keeping their email use restricted reduced stress:
Most participants in our study found it quite difficult to check their email only a few times a day. This is what makes our obvious-in-hindsight findings so striking: People find it difficult to resist the temptation of checking email, and yet resisting this temptation reduces their stress.
So while it might be difficult to adjust to, try turning off email notifications and setting just a few specific times aside for checking your inbox. You might find you feel better overall, even if the immediate change is tough.

Make rewards less variable

Since our addiction to our phones and social media tends to be a result of the variable nature of the rewards we get, making those rewards more predictable can help us cut down on our obsessive behaviors.
For any service that offers a daily digest of updates rather than immediate notifications, try turning that on. You’ll get a predictable daily roundup of everything that’s new, so you’ll stay in the loop without checking several times a day for a new reward.
For services that don’t offer this feature built-in, you can use Zapier’s Digest feature to create your own. For any of Zapier’s 750+ connected apps, you can use Digest to create a daily roundup of updates you care about. You can even decide where to have your digest sent, so if email isn’t your thing you could use a Slack channel instead, for instance.

If you’re struggling with notification overload or addiction to your phone, rest assured you’re not alone. Not only is this a common problem, but it’s a tough one to solve because many product designers want to keep us in this state.
Being aware of the behavioral research used by product designers can help us understand why we’re so addicted to notifications and checking for updates online, but we need to take further steps to overcome those behaviors.
The more we can reduce the variability of rewards offered to us by social media and mobile apps, the easier it will be to reduce our reliance on technology and focus more of our time on doing meaningful work.

How to take more effective notes


How to take more effective notes

Whether you’re a student, you’re taking down notes during meetings, or you’re a regular at industry lectures and conferences, effective note-taking is a skill you need for being more productive.
Although we tend to take notes for years when we’re in school, most of us don’t ever learn how to take effective notes, and how much time we’re wasting on approaches that don’t work.
And unfortunately, the most common approaches to taking notes really don’t work well.


What doesn’t work

Do you ever highlight books or your own notes? Do you underline important points? Do you sometimes re-read your notes to refresh your memory?
Here’s the bad news: those techniques are all pretty much useless.

highlighting
In fact, highlighting is such a bad study technique it may even harm your recall ability, since it highlights particular notes and takes them out of their original context, which makes it harder to form connections in your mind—and thus, harder to remember the material.
Studies have found the most effective note-taking techniques are active, whereas re-reading, highlighting, and underlining are passive techniques. We need to interact heavily with our notes and the material we’re trying to learn if we’re to remember it.

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Taking notes that will improve your retention

So what active techniques can you use to make your note-taking efforts worthwhile?

Handwrite your notes

For starters, don’t use a laptop to take notes, no matter where you are. A series of studies pitted laptop note-takers against students taking longhand notes and found the laptop approach faired worst in terms of information recall.

handwrite
In the first study students watched a video of a lecture or TED talk, then completed 30 minutes of hard cognitive tasks before taking a quiz on the material from the video.
Students who wrote longhand notes outperformed laptop note-takers in recalling information to pass the quiz. And when the researchers examined the students’ notes, they found a clue as to why: the laptop notes tended to include a lot of verbatim transcription of the video, whereas handwritten notes couldn’t be written fast enough to do the same. If we can type fast enough to transcribe information verbatim, we can get away with writing notes without engaging our minds too much—we don’t have to think critically or even pay too much attention to simply write down exactly what someone’s saying.
So for the second study, the researchers specifically asked laptop note-takers to not write notes verbatim.
In this experiment, not only did the longhand note-takers still perform best on the quiz, the laptop note-takers still wrote verbatim transcriptions of the videos. The explicit warning to not do so made no difference at all.
For a third study, the researchers gave the students a full week before the quiz, rather than 30 minutes, and gave some students 10 minutes to review their notes before taking the quiz. Once again, longhand note-takers performed best, but those who took handwritten notes and reviewed them for 10 minutes before the quiz came out on top.
So while handwriting your notes is a better approach than using a computer, this approach works even better if paired with time to review your notes before testing yourself.
And if handwriting your notes seems too slow, you might look into learning shorthand to speed things up. While older shorthand techniques are based on hours upon hours of learning squiggles that correspond to various sounds and words, more recent shorthand approaches are more closely based on the existing English alphabet, but make it a lot faster to write down.

Use a Bullet Journal

To keep your handwritten notes organized, it helps to index them by page number and topic, as well as using a key of symbols to categorise ideas, notes, tasks, and other pieces of information quickly and clearly.
Luckily there’s no need to figure this out by yourself. The Bullet Journal system is designed to work with any notebook, and gives you a way to keep all your notes organized in one place.

bullet journal
Image credit
Check out the Bullet Journal website for more details, but the basic organizational sections work like this:
  1. Set aside a few pages in the front of your notebook for your index and number every page after that (or buy a notebook with numbered pages).
  2. Turn to the next available page and put a heading to match what you’re writing. It could be a meeting name and date, the name of the person you’re meeting with, or the book you’re taking notes on.
  3. Go back to your index and mark down the heading and page number of your notes so you can find them again later.
The Bullet Journal system uses a set of symbols to mark notes, events, and tasks. You can also add your own to cover different categories if you need to. You might add an icon to denote an idea or something you need to follow up with a colleague, for instance.
The system also includes some simple setup to keep track of appointments or major events during the month and a daily to-do list. If you like keeping everything in one notebook, the Bullet Journal system and its handy indexing can help you keep track of your notes and find them easily later, even if they’re in-between tasks and agenda planning.

Draw your notes

Now this one might sound silly, but hear me out. Research shows if you draw something you’re more likely to remember it later.
A series of studies tested drawing against writing and other approaches for memorizing words, and found drawing came out on top.
In the first study, participants were given a series of words that were easy to draw (for example, “apple”) and were either asked to draw the word or write it down. To ensure participants spent the same amount of time either writing or drawing, they were given 40 seconds for each word and asked to fill the entire period. So they could write or draw the item over and over, or do it just once and spend the rest of the time adding flourishes and detail.
When participants were later tested on how many words they remembered, drawing helped them to remember twice as many as writing.
Follow-up studies compared drawing to other approaches such as writing down attributes of the object (e.g. its color, shape, size, varieties), focusing on a mental image of the object, and looking at a picture of it.
Drawing came out on top every time when participants’ memories were tested.
The researchers believe drawing works best because it combines various skills. When we draw an object we have to consider its physical properties, visualize it in our minds, and use our motor skills to render it on paper. Combining these skills, say the researchers, gives us a richer memory of each of the items we draw than if we simply copy down the word or look at a picture of the object.

sketchnotes
Image credit
Drawing your notes isn’t anything new. In fact, it has a name: sketchnotes. Designer Mike Rohde popularized “sketchnotes” with his books The Sketchnote Handbook and The Sketchnote Workbook. Rohde uses the term sketchnotes to describe the way he draws shapes and pictures amongst his notes to help him better take in the main ideas from conference talks, rather than trying to note down every little point.
Rohde advocates using signs and shapes such as boxes and arrows, different sized writing, and doodles to illustrate notes. You don’t need to be an amazing artist to use sketchnotes, he says. You only need to practice using simple shapes and images to illustrate your points.

While many of us are lucky to have left our lecture-listening days behind, opportunities for taking notes abound in almost any job. Whether it’s a quick note to remember something later or detailed notes on a book or research topic, there are plenty of opportunities for improving your note-taking approach.
And you can even combine these strategies. Italian graphic designer Serena uses a Bullet Journal to organize her handwritten notes and tasks, but also added drawings to her notebook:
… flipping through my bullet journal, I noticed that the daily logs with no drawings did give me all the ifnormation about what I did, but those days with drawings were totally impressed in my mind. For this reason, last month I decided to combine my daily logs with real comic pages, in order to track what I do, what happens and how I feel everyday.
Whether you combine drawing and handwriting your notes with a Bullet Journal or similar symbol categorization system, or simply choose one technique to try today, remember one thing: throw out your highlighters and stop wasting your time transcribing notes on your laptop.