Why You Need to Try Harder

Why You Need to Try Harder

Why You Should Try Harder

As complex individuals, our minds are continually swirling with ideas about the future, change, and success in life. Our potential is vast, yet we end up getting stuck doing the same repetitive actions day in, day out, without realizing that the years are passing us by and our flame is slowly fading. The golden years waste away into reflections of what might have been.

If you don’t build your own dream, someone else will hire you to build theirs. 

This is a great quote by Tony Gaskins that fits with the topic of going full out. If you want to accomplish your dreams or goals, you have to navigate towards them at all times. Minimize distractions. More time spent on the task at hand leads to progress. The last thing you want is to find out you’re too late because you’ve put it off. If you don’t accomplish your dreams, you’ll just be a part of someone else’s.

Why is going harder beneficial and important

You don’t have as much to lose as you think

Rational people always weigh the risks and benefits. Unfortunately, how many times have the benefits exceeded the risks, yet nothing was accomplished? To have a chance at attaining your goals and dreams, you have to put in the effort and start. Then you go full out the whole ride there. What’s the worst-case scenario? You just go back to where you started and try again.

Anything less than 100% is unacceptable

If you don’t go full out, then expect mediocre results or none at all. You should be the definition of greatness. Don’t half- commit to yourself. If you don’t go full out, how can you expect others to give you 100%? Push yourself, and take the success you want. Take an example from SpaceX: individuals imagine the moon, but they’re aiming for Mars.  

Set your goals high

How can you expect to exit your comfort zone if you continually set goals you know you can achieve? Setting goals that are 100 percent accomplishable are not goals – they are called tasks. Make the end goal hard and set the bar extremely high, so that when you do win, it’s worthwhile. When you lose, guess what? You might not have reached your objective, but I assure you-you’ll be in a much better position than when you started. This is a great way to build confidence because it’s a win-win situation. You either reach your potential when you succeed, or you learn that you have it in you to try – and I mean, really try. Just that alone will make you consistently progress.

Now is a good time to get your priorities together. It can be a physical, mental, or financial goal, but let’s be serious for a moment; you haven’t hit all your milestones. Get motivated, let this post be the start to your end game.

How to be More Successful

How to be More Successful

How to Become More Successful

Put your mind where your heart is. Do something that comes naturally. You have to be mindful of what YOU enjoy, not what others do. Straying from the herd does not necessitate failure. There is no reason for an individual to not make a decent income by doing what they truly enjoy. So just do what you are passionate about.

Steps to take to be more successful

Acknowledge the game but don’t get discouraged

You have to know what you are doing and why. Success is a process and motivation is part of the picture. Many people will have the same ideas and goals, it’s your job to differentiate yourself from them. You don’t just become good, you become better, and then you become great. Competition is huge in every career category, add your own spark to open some eyes. It is a tough mental game and consistency is your best friend.

Learn when it’s time to move on

Being able to accomplish one goal and move on to the next is crucial. Trends change quickly, society can change their minds almost instantaneously. This way your mind is always focused on the next big thing. You have to learn what the market wants, it’s okay to switch from one idea to another. Always doing the same things over and over is boring, don’t fall into this trap of repetition, especially when it brings no benefit or happiness. You need to find when the cap has been reached so you can catch the next bigger and better wave.

Time management

The last thing you want is to be so focused on one subject that you let the others lag behind. Can you remember a time where you were stuck studying some random topic for hours then come to realize it’s already 3 am? Yet somehow you still don’t get it. You could have put that topic aside and learned all the others in that same time frame. Efficiency is a key aspect, you have to capture all ides and accomplish tasks in a timely manner. A good way to assess whether you’re being efficient is to look at the clock, tell yourself you’re giving this task 2 hours. When the 2 hours pass and you’re still not done then you need to change something, maybe put down the social media or move on to the next task. It’s understandable that you won’t enjoy everything you do in life, that is why good time management is so crucial in allowing you to do what you enjoy with most of your time.  You have to be mindful of time because time is a valuable and limited resource.

Don’t undervalue yourself

If you have a good idea set some time aside and really think about it. Is the idea relevant, purposeful, and achievable? Taking time aside will allow you to know the value of the idea instead of taking on blind faith. You don’t want to be careless and rush into things because of FOMO (fear of missing out) but you also don’t want to miss out on your potential. If you put in more time you will make good ideas even better. This will keep you focused because it is about you, the simple thought of personal progression keeps you motivated. Always be mindful of ways to change, progress, and improve.

Benefits of Controlling Your Breathing

Benefits of Controlling Your Breathing

How to Control Your Breathing

What if I told you that there is something you do every moment of every day that can help decrease your stress, improve your mood, and help you sleep?

There is. It’s called breathing.

We never really think about breathing. It’s just something we do. However, it may be one of the most overlooked strategies to make you feel better. Stress has been associated with an increase in shallow breathing, which delivers less oxygen to your brain. By adjusting or restarting your breathing pattern, you can increase the amount of oxygen reaching the brain. Inhaled air delivers oxygen to energize your blood, while your exhaled breath clears toxins from your body. Over time, humans tend to slouch, which puts pressure on the diaphragm and further increases the work of breathing. There is a reason why people breathe into a bag when they panic: because it works.

We’d like to share with you some breathing techniques and patterns to help you through those stressful times and make your life a little happier.

What Are the Different Breathing Patterns

4-7-8  breathing

This technique is taught by most psychologists to people who are dealing with stress and anxiety. It is quick and can be done anywhere, at any time.

  1. Sit straight and place the tip of your tongue on the top palate of your mouth right behind the teeth. Hold it there through your breaths.
  2. Breathe in through your nose for a count of 4.
  3. Hold for a count of 7.
  4. Exhale for a count of 8.
  5. Repeat 3-4 times.

Abdominal breathing

Abdominal breathing has been shown to decrease heart rate and blood pressure through activation of the parasympathetic nervous system. The parasympathetic nervous system plays a key role in digestion, rest, and recovery.  

  1. Optional: sit on the floor and place your hand on your abdomen and the other on your chest.
  2. Inhale slowly, taking belly breaths. Use your abdomen. Notice how the hand on your abdomen moves a lot more than the one on your chest.
  3. Exhale slowly through your mouth. Try to inhale and exhale slowly, but comfortably.

Sama Vritti or equal breathing

This type of breathing is recommended before bed. It can clear your mind of racing thoughts and help you fall asleep.

  1. Sit comfortably with your spine straight, meditation-style, or Indian-style.
  2. Inhale slowly through the nose, starting with a count of 4.
  3. Exhale slowly through the nose for a count of 4.
  4. You can gradually increase the count to 8, or whenever you’re comfortable doing it.  

Kapalabhati or skull shining breathing 

Skull-shining breathing requires a little force. It can be used to promote focus and increase energy during slumps in your day.

  1. Sit in the meditative pose, with your spine straight.
  2. Take a passive deep breath in.
  3. Exhale forcibly with your abdomen.
  4. Take a 2-second break in between each cycle. Aim for 10 cycles.

The complete breath

This breathing technique brings about an overall relaxed feeling and can help you wake up. Taking a few deep breaths increases the volume of oxygen getting to your lungs, therefore increasing the volume of oxygen reaching your brain and other organs. Be mindful of how your chest and abdomen expand and contract with each breath.

  1. Take a slow full breath in, and slowly feel each muscle expand.
  2. Exhale the full breath slowly, and notice how your body moves in the reverse direction.
  3. Can be repeated 3 to 5 times, or whenever you deem so.

 

We take the breath for granted, yet it is essential to our existence. When you learn to control it, you begin to have greater control over your emotions, thoughts, and behaviors.

The Power of Napping

The Power of Napping

Benefits of Napping

The power of the nap; in today’s workaholic Western Culture napping is frowned upon. We associate napping with a lazy person who passed out on the couch after eating a giant greasy burger.

Truth About Naps

Your cat knows something you don’t. Humans are among the few mammals that take their sleep in one cycle. Nearly 85% of mammals are polyphasic sleepers, meaning short sleep periods throughout the day.

Feeling drowsy? Feeling dazed?

You could go for a brisk walk or pour a cup of coffee. The latest research is suggesting that a nap could be the most effective method to combat daytime sleepiness. In an experiment, subjects that took an hour nap before a verbal-recall test scored higher compared to people that received caffeine or a placebo (Behavioural Brain Research, 2008). Caffeine does enhance alertness and attention, but naps are healthier, help with brain function, and strengthens memory.

Why Are Naps Beneficial?

The National Sleep Foundation provided a study conducted by NASA on sleepy military pilots and astronauts. The results found that after a 40-minute nap the pilots and astronauts improved performance by 34% and alertness by 100%.

CIRCADIAN RHYTHM

Why do we get tired? We get tired due to the release of melatonin located in the brain. The hypothalamus releases melatonin, which is controlled by the circadian rhythm. Circadian rhythm is our internal clock. It’s in charge of our sleep and wakefulness cycle. Long story short, your body release melatonin at certain times of the day, usually coincides with day and night, making you sleepy.

Being a night-shift person, I struggle to fight the biological clock. My body is barking orders at 11 p.m to go sleep, but I’m occupied taking care of my patients. Due to an irregular sleep schedule, I find naps to be an effective alternative for full alertness. Working from 7 pm to 7 am, the day of work I like to doze off for 20-30 minutes before preparing for work.

TIPS ON NAPPING.

Keep it short. Ideal nap time is 20-30 minutes. If you sleep past 30 minutes, you risk waking up with the post-sleep grogginess that is difficult to shake off.

Find a dark area. Reducing light is beneficial to knock out faster.

Plan on your naps. Developing a regular nap routine can make it easier to fall asleep and to wake up.

Don’t feel guilty. A mindful nap can be great to be more productive.

CLOSING THOUGHTS

It would be fantastic to have a kindergarten setting of milk, cookies, and a floor mat to take a nap in the afternoon. In the real world, we have developed a stigma around naps. They are related to being lazy and unmotivated. Be mindful. Be you. Don’t believe false statements. I think everyone should find a soothing 20 minutes around their busy schedule and incorporate naps. If you do, I’d love to hear your feedback!