This document discusses 12 powerful habits adopted by the author from ultra-successful people. These habits include waking up early at 5am, making lists, habit stacking, stretching every 30 minutes while working, and listening to podcasts. The author details how each habit provides benefits like increased focus, productivity, health, inspiration and learning. Adopting these habits has helped the author engineer the perfect daily routine and move closer to their goals.
10 Steps To Getting Your Inspiration Back – Even When You’re Burnt Out, Cranky, and Would Rather Crawl Back Into Bed.
http://rachelrofe.com/10-steps-to-getting-your-inspiration-back-even-when-youre-burnt-out-cranky-and-would-rather-crawl-back-into-bed
Never before in the human history, have we become so sick. Our health is at stake because we moved away from natural living. In this short guide, we explore the secrets that our ancestors knew to live healthy and a happy life. Unless we embrace a natural lifestyle, our well-being will remain a big question mark.
LIFESTYLE TIPS - The right time to brush your teeth. Paul Scheider
Put yourself on your side! Make a commitment to yourself to become a more positive person. Don’t do it because others want you to do or as a reaction to somebody else’s opinions ; it for you and because of you. You will be the one to reap the benefits in the first place.
10 Steps To Getting Your Inspiration Back – Even When You’re Burnt Out, Cranky, and Would Rather Crawl Back Into Bed.
http://rachelrofe.com/10-steps-to-getting-your-inspiration-back-even-when-youre-burnt-out-cranky-and-would-rather-crawl-back-into-bed
Never before in the human history, have we become so sick. Our health is at stake because we moved away from natural living. In this short guide, we explore the secrets that our ancestors knew to live healthy and a happy life. Unless we embrace a natural lifestyle, our well-being will remain a big question mark.
LIFESTYLE TIPS - The right time to brush your teeth. Paul Scheider
Put yourself on your side! Make a commitment to yourself to become a more positive person. Don’t do it because others want you to do or as a reaction to somebody else’s opinions ; it for you and because of you. You will be the one to reap the benefits in the first place.
An Educational and Interactive Guide to Caring for YourselfAbigailCaldwell3
This handmade guide to self-care educates readers on the the importance of routine self care and encourages regular practice. It provides informed knowledge about the benefits of self-care, useful tips and ideas to practice, and an interactive log that promotes hands-on activity. It was originally created to encourage healthy personal habits for team members at the UGA C.A.R.E. lab who work directly with need-based clients; however, the guide is beneficial to all readers.
It is very usual when we brush our teeth after eating our meal. But Micron Associates reveals, if your toothbrush stays on your teeth for half of an hour, your teeth can possibly damage.
20 ays to sustain motivation when you're strugglingRobsonbinhoS
Access the motivational video links at the bottom of the page
20 ays to Sustain Motivation When You're Struggling
The second 50% of inspiration is to keep yourself going when you don't feel a similar energy as you did to start with. Maybe something new has come into your life and your old objective isn't as a very remarkable need any longer. Maybe you avoided a little while and now you can't get once more into it. Maybe you messed up and got debilitate.
On the off chance that you can get yourself energized once more, and continue onward, you'll arrive ultimately. In any case, in the event that you surrender, you will not. It's your decision — achieve the objective, or quit. Here's the way you can prevent from stopping, and get to your objective:
In order to succeed you have to be able to focus, however some times it can be hard to concentrate and to avoid distractions
This short report gives you my top tips to help you focus and to concentrate
If you've ever hit a brick wall when it comes to building confidence, I know the feeling. It feels like everyone has all this self belief about who they are, what they do, what they know - and even though you may know more, you don't have the confidence to back it up.
Regardless of whether you want more dates, more success in your career or business, or confidence with strangers, this guide will show you how to get it.
As a self help junkie, I had compiled years worth of research, and turned it into a single, convenient 30 day program.
30 Days To Confidence covers a broad range of topics, covering everything from self esteem, goal setting, building confidence, achieving success, and related self help and self improvement topics. Download it today.
An Educational and Interactive Guide to Caring for YourselfAbigailCaldwell3
This handmade guide to self-care educates readers on the the importance of routine self care and encourages regular practice. It provides informed knowledge about the benefits of self-care, useful tips and ideas to practice, and an interactive log that promotes hands-on activity. It was originally created to encourage healthy personal habits for team members at the UGA C.A.R.E. lab who work directly with need-based clients; however, the guide is beneficial to all readers.
It is very usual when we brush our teeth after eating our meal. But Micron Associates reveals, if your toothbrush stays on your teeth for half of an hour, your teeth can possibly damage.
20 ays to sustain motivation when you're strugglingRobsonbinhoS
Access the motivational video links at the bottom of the page
20 ays to Sustain Motivation When You're Struggling
The second 50% of inspiration is to keep yourself going when you don't feel a similar energy as you did to start with. Maybe something new has come into your life and your old objective isn't as a very remarkable need any longer. Maybe you avoided a little while and now you can't get once more into it. Maybe you messed up and got debilitate.
On the off chance that you can get yourself energized once more, and continue onward, you'll arrive ultimately. In any case, in the event that you surrender, you will not. It's your decision — achieve the objective, or quit. Here's the way you can prevent from stopping, and get to your objective:
In order to succeed you have to be able to focus, however some times it can be hard to concentrate and to avoid distractions
This short report gives you my top tips to help you focus and to concentrate
If you've ever hit a brick wall when it comes to building confidence, I know the feeling. It feels like everyone has all this self belief about who they are, what they do, what they know - and even though you may know more, you don't have the confidence to back it up.
Regardless of whether you want more dates, more success in your career or business, or confidence with strangers, this guide will show you how to get it.
As a self help junkie, I had compiled years worth of research, and turned it into a single, convenient 30 day program.
30 Days To Confidence covers a broad range of topics, covering everything from self esteem, goal setting, building confidence, achieving success, and related self help and self improvement topics. Download it today.
Fitness and health
In the midst of a world that seems to be spiralling into madness, it can seem hard to stay active and healthy. We have become so busy with the day-to-day grind of work, school, social life and all other commitments that we forget just how important our health is to us. It feels so easy and doesn’t require much effort. So what are some tips to keeping fit and motivated? Here are five ideas, from my own experiences.
1. Don’t give up because you’re tired after an hour workout. There is no such thing as too much. I am not going to lie to you when I say sometimes your body can feel extremely sore on the second session but what really counts is thinking about tomorrow and the things at hand. If nothing else, then tomorrow will always be there for me. At least I hope that is. The first couple of minutes are actually quite relaxing; they’re nice to get back into a rhythm. Once the pain wears off you will begin to enjoy some form of movement again. This way you get more done in less time. Even if you think you don’t like your routine, give yourself permission to try different things. What if you want to start boxing? Maybe yoga with Adriana or maybe even just running down the street. When you get tired of doing what works for you, it might be time for you to look at what you may be missing out on while working out. Can you run around the block? No problem! Try swimming laps and taking short runs instead of long runs. Get moving, no matter where you are feeling stuck – in the car, looking at the clock in front of you or maybe, just laying on the couch, watching TV. Just being out there makes your mind feel fresh and invigorated. You’ll find it easier to go out and do something fun and make yourself happy. It has been said that “health is wealth” and sometimes that is true. We get better when we exercise. Workout helps keep our bodies in shape and energised. Not only does the stress drain away, it gives us a sense of accomplishment that we did what we could to accomplish this feat. Sometimes, having something to look forward to makes us more motivated to do whatever is needed to achieve whatever goal we’ve set. Life changes and that means change is necessary. As well as putting your daily goals on hold and giving yourself the chance to relax. Exercise for thirty seconds, then take a deep breath. A good old thirty seconds is all that will matter. Take in one minute worth of sleep and let them carry on until you fall asleep.
2. Never underestimate the power of motivation. You have got to get up every morning and look outwards looking at your surroundings and the people within it. Look across and see where they are going, where they are standing, even if they are only a few feet away from yours. Then return their gaze and see where you may be heading next. Do that for ten minutes (at most) then return to staring at a blank page. Whatever it takes do it. They are right here with you and waiting for you to finish. Whether in your bedroom, on
The PPT views the secret of life as the name suggests with life related quotes and secrets which you can use in your daily life to make your life wonderful !!!! :)
HOW TO MOTIVATE
YOURSELF: 20 WAYS TO FIND
MOTIVATION
It’s not easy to motivate yourself. If you’re like many people, you know the drill:
• Set the alarm early… then can’t get out of bed.
• Write a to-do list… then get overwhelmed and escape into a Netflix-binge.
• Get excited about goals… then feel guilty for not working on them.
I too am a TEENAGER Born To Excel. Excel, I will ! Book for teens by C F JosephSree Raj
This book is dedicated to all the teenagers in the world. You were Born To Excel. May you have the capability, strength and discipline to live your life from the inside out, and may you maintain a firm belief in yourself and in others with whom you come in contact. You are the author of your future; may you live the life of your dreams.
All I ask is that you take your time reading this book, take it all in at your own pace, and try not to get overwhelmed, as there are several ways you can do things when it comes to living a life with holistic wellness. There is no right or wrong way to think about what you feel you are most comfortable doing.
This is something I felt the need to share because of the times we are currently living in. Now being in my early sixties, and given time to reflect, I believe it will be helpful to the world.
All that’s left now is for you to go through this guide and decide what path you want to take, then give it a go!
My sincere prayer is that you will find this information helpful in giving you some clarity and an enlightening purpose for your life that will be beneficial to not only you, but your family and community as well.
Take 15 - 45 minutes to brain dump everything you can think of on a blank sheet of paper.
This is where you can first start to utilize the benefits of writing in your journal. Your journal is your private place to write down your thoughts to help organize your life, clear your head, and prioritize your thoughts and plan your life, before you go to your planner to schedule your day accordingly.
In particular, writing what you may have just dreamed about the night before. Start your day with the focus of an eagle by writing out everything that’s in your heart and mind.
Because we’re so busy with everything in life as a whole, we can get overwhelmed and stressed out. Brain dumping will help out greatly in this regard.
Because brain dumping clears your mind. Recording all of your thoughts and feelings someplace else allows you to get it out of your head, to stop thinking about it. The entire process also helps you determine which thoughts, feelings, and ideas are important and which ones you can let go of.
“Mental health” refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.
Anyone can experience mental or emotional health problems — and over a lifetime, many of us will. I believe I read somewhere that one in five adults in the western world live with mental health or substance abuse problems.
Even if that is not precisely so, we can all agree that there are too many people who unfortunately experience these difficulties.
Here are 10 tips that can help you elevate your mood, become more resilient, and enjoy life more: make social connections; stay active; talk to someone; appeal to your senses; take up a relaxation practice; make leisure and contemplation a priority; talk to someone; Eat a brain-healthy diet to support strong mental health; don’t skimp on sleep; find purpose and meaning for your life; and get help if you need it.
[How To] Master Life Even If You Are Brand NewGary Stewart
What does it really mean to Master your own Life?
http://www.JobSlayer.net/5-Step-Life-Mastery
When I think of this topic I basically think of freedom. Not having to clock into a 9 to 5 almost everyday. Not being stressed out because of I’m able to pay my bills. Vacationing whenever I feel like it. Buy my parents whatever they want or need.
Pretty much living life on my own terms and being able to ask my wife,” If you could go anywhere in the world today, where would you go?” then take her no questions asked.
Below I have created a ” 5 Step Life Mastery” formula that can completely transform you as a person and your business if you are willing to learn the material and put it into action. Check it out…
Mindful monday: jack canfield, activate the law of attraction immensely socialHilary Overcash
The things that determine your comfort zone:
Your Beliefs
Your Self-Talk
Your Self-Image
Visit for more: http://immenselysocial.com/mindful-monday-activate-law-of-attraction/
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
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Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
Novas diretrizes da OMS para os cuidados perinatais de mais qualidade
12 habits
1. 12 Powerful Habits I Have
Stolen from Ultra
Successful People
As you may already know I am very curious about habits, behaviour
psychology and how it all affects success. For over two years I have
been experimenting with my routines, work and lifestyle to find that
perfect fit for happy and productive, purpose and passion driven routine.
In this article, I’d like to share some of my recent powerful habits I’ve
been developing and experimenting with that I have stolen from ultra
successful people.
Hopefully, it will be useful and inspiring for you to start engineering
your perfect day, that will turn into a perfect life.
Waking up early
Waking up early has been giving me the most significant results since I
decided to make a shift from a night owl into an early bird. I used to
have my peak hours from 1 am to 4 am and would get amazing work
done with sharp focus. Years passed by and I realised that getting
enough sleep on a regular basis is a key to ultimate performance and
productivity, not to mention the increased quality of life.
For the last two years, I’ve been experimenting with my morning routine
which starts by waking up early. I’ve started at 7 am and managed to
stretch it to 5 am. My ultimate goal is to go to 4.30 am as I really enjoy
working on my morning rituals and getting lots of work done that push
me toward my goals. I won’t lie, at the beginning it was a nightmare to
wake up early, it’s dark, it’s cold, my eyes can’t open and all I wanted to
do was to go back to sleep. Sometimes it would happen, I’d be like, “I’ll
just close my eyes for one more minute”.
2. The more and more I was concerned about my health and lifestyle the
more I saw the benefits of getting up early. I’ve seen numerous articles,
infographics and interviews with the most successful people on the
planet and majority of them were emphasising the importance of getting
up early for their success and life balance. I’ve been greatly inspired by
this article: 12 Lessons of Waking Up at 4:30 a.m. for 21 Days by Filipe
Castro Matos.
If you have a vision and don’t have the time to achieve it due to family,
full-time job or other commitments, wake up 1 hour earlier and work on
it every day, until you make it come true. It’s that easy, you don’t find
time, you make it. Instead of watching another TV series, go to bed 1
hour earlier and wake up 1 hour earlier.
“It’s that easy, you don’t find time, you make it.”
An important factor of waking up early is to have the “me” time. How
many times did you want to read, write, reflect on your life, meditate,
stretch, visualise, create, take care of yourself but hadn’t had the time?
For me it was always a secondary goal, I’d say, it’s ok, I can do it
sometime later when I have time. The thing is if you don’t make yourself
a priority, you will never have time to really improve yourself, take care
of yourself and grow to become the greatest version of you. In the
morning, you have the most precious focus, creative energy and capacity
to learn, think and create. You choose to use it on yourself and your
work you love or spend it on a daily mindless routine like commuting,
consuming news and dealing with daily errands and work that you hate.
Making lists
I don’t have time for it. One of the most common excuses I hear people
say to me when I ask so why you don’t exercise, why you don’t write,
why you don’t build a business? You have time, I have time, Barack
Obama has time. We all have time, and just to remind you, we all have
24 hours a day, no matter where you live, how much money you make or
how successful you are, you have the same amount of time as everyone
else. So how some people excel and some don’t? They prioritise. You
must come to peace with a fact that you can’t have it all. You either
master one thing or you become mediocre at many things, but you can’t
have both.
“You must come to peace with a fact that you can’t have it all.”
3. Making lists, and especially hand-written lists make your brain believe
that these are the only things you need to focus on. Once you start
working on something you will be bombarded with thoughts and excuses
of what you should be doing instead. Hold tight, write these ideas and
distractions down to your “later” list, as this little trick makes your brain
think about it as a complete task and then you can stop thinking about it
and focus on your work. Mindfulness and awareness help you a lot with
noticing these thoughts and I will talk about it a little bit later in this
article.
I love the idea of essentialism, you need to focus on essential things and
say a big NO to distractions and all the endless opportunities. Warren
Buffet has an incredibly powerful priorities list method.
Begin with writing down 25 things you want to do in your life. After that
prioritise them writing a number from 1 to 25. Rewrite the list by
priorities starting 1 to 25, now draw a line after the 5th priority. First five
priorities are the ones you need and can focus to really achieve them, and
now, the most important part, below the line, 20 other priorities are your
“avoid at all costs list”. This is the list of you wanting to become a
musician, wanting to write a book, wanting to start a blog, wanting to
[INSERT A VERB + NOUN]. Most of the time it’s more about not
doing than doing. Doing nothing instead of doing anything in most cases
is better for your balance, health, sleep and focus on your main priorities.
Habit stacking
The concept of habit stacking is a set of habits, a script of your morning
routine to make sure you get the most of your morning and prepare
yourself for running the day like a boss.
“Either you run the day or the day runs you.” – Jim Rohn
Habit stacking works like magic for me, my current morning miracle
looks like that:
Wake up at 5 am
After I wake up I will drink water
After I drink water I will stretch
4. After I stretch I will eat
After I eat I will meditate for 15 min
After I meditate I will read 20 pages
After I read I will write 500 words
After I write I will plan the day and define MIT
After I plan the day I will do the affirmations (What do I want? Why do I want it? What am
I committed to doing in order to get there?)
After I do the affirmations I will visualise and imagine doing the tasks
After I visualise I will work on MIT
After MIT, I will exercise
Habit stacking is a concept of sticking a new habit to a current one, for
example, when you’re brushing your teeth you can read 2 pages right
after doing it. You’re more likely to develop a new habit on top of an old
one because your brain has lots of synaptic connections for that habit to
run it on autopilot. After you start stacking habit on habit, your order
becomes a habit too, the best part is that habits are automatic, meaning
that it doesn’t use your willpower so you can basically program yourself
to do one or the other thing without even thinking about it. I write this
article 6 am as a part of my morning miracle after waking up at 5 am,
drinking water, stretching, eating, meditating and reading.
Stretching
Recent research shows that after just 30 minutes of sitting your
metabolism slows down 90 percent. The enzymes that move the bad fat
from your arteries to your muscles, where it can get burned off, slow
down. You already know that sitting too long and staring at your screen
is not very good for your posture, mental and physical health. But did
you know that the office chair is worse for your health than smoking and
kills more people than HIV.
One of the recent habits I am developing now is stretching, I was
inspired by my buddy Ivan Shulev who does it every day for at least an
hour. At the beginning, I saw it as a waste of time, but incorporating
stretching into my morning and workout routines I can see and feel the
benefits of being able to sit straight longer, reduced back pain and better
flexibility.
5. My goal is to develop a habit and stretch every 30 min while working as
most of the time I am just sitting and staring at my screen.
Complementary to that I started experimenting with working standing
up, a little problem is that my current nomadic lifestyle doesn’t allow me
to work from one place so I need to get creative and use a fridge, put
chairs on the table, books under my laptop to make my stand up desk the
right height. Once again, thanks to Ivan for leading by showing an
example.
Listening to podcasts
For a long time in my life, I was constantly looking for instant
gratification, entertainment to be exact, mostly to escape my boring
lifestyle and day dream by looking at cartoons, movies and series that
would portray something. It would allow myself to impersonate with
people on the screen and feel the success they have.
“I have never in my life learned anything from any man who agreed with
me.” – Dudley Field Malone
No matter how fulfilling and immersive these experiences are I decided
to invest in the future I want to live in, invest in myself and pay the price
of hard and consistent work to become the best person I can. I decided to
give up series, stop wasting time on weird videos and minimise time
spent listening to music. Instead, I wanted to allow myself learn more, be
inspired and have a positive impact on my personality and mindset
development.
Below are some of the benefits I see listening to podcasts:
Learning new things
Gaining a new perspective
Getting in the zone
Finding inspiration
Uplifting and increasing happiness
I am curious about the top performers, best-selling authors, industry
disruptors, creatives, entrepreneurs, lifestyle designers and leaders that
inspire and change the world. Check out my list of the podcasts I listen
to and you may find something for yourself.
6. The School of Greatness with Lewis Howes – Lewis interviews
bestselling authors, top athletes, successful entrepreneurs and other
inspiring individuals.
The Tim Ferriss Show – Tim talks with scientists, authors, entrepreneurs
and people who change the world. Topics range from neuroscience to
psychology to business and more.
The $100 MBA Show – real life business lessons in short form episodes
with Omar Zenhom and Nicole Baldinu.
The Fizzle Show – fun, actionable and inspiring show for creative
entrepreneurs.
The Cubicle Crashing Podcast by Lydia Lee – Lydia interviews creative
entrepreneurs and individuals about unconventional lifestyle and
escaping 9-5. Check out my conversation with Lydia.
Entrepreneur on Fire – John Lee Dumas interviews most inspiring and
successful entrepreneurs.
Meditation
I’ve been meditating inconsistently for over a year now, inconsistently
meaning I’d meditate 5 times a week, other weeks only once or twice.
However, after spending 10 days in silence in the mountains of Northern
Thailand I am meditating at least 5 times a week, for at least 15 minutes.
It really helps me to calm down, accept the things happening in my life,
get in peace with the present moment, become more grateful and
relaxed.
Mindfulness and meditation may help to lower levels of the stress
hormone cortisol, suggests new research from the Shamatha Project at
the University of California, Davis.
I’ve been an active mindfulness advocate for the last year and I will
repeat myself again, if you haven’t tried meditation yet, do it, try it for at
least 3 days and observe how you feel, I recommend starting
with Headspace or Calm app and spend at least 10 minutes a day
focusing on your breath and relaxing. The world is buzzing and many
things are happening. You are not aware of the world around you but
more sadly of your inner self too. Humans can think of 60,000 stories
and feel 300,000 emotions every day, how many of them are you aware
of?
Reading
How do you read more books? I was obsessed with that question and
tried to find all the hacks possible, speed reading, reading excerpts,
7. summaries, trying audiobooks, watching videos that explain the most of
the book concepts and so on.
I’ve discovered a mind-blowing hack that was there all the time. If you
want to read more books, simply spend more time reading. If you don’t
have time to read, make more time. Have a book always with you, read
after you wake up, read when you commute to work, read while you wait
for your morning coffee at the cafe. Having a break at work? Read. Read
before the bed. All of these will add up and give you 20-40 pages a day
which are around 2 books a month. I used to waste months without
reading a single book.
I hope I don’t need to tell you about the benefits of reading books as
these are enormous. If some of the wealthiest people in the world like
Warren Buffet and Mark Zuckerberg can read hundreds of books a year
and Elon Musk can teach himself rocket science reading, it must be
important. Ordinary people seek entertainment. Extraordinary people
seek education and learning. That’s why most successful people are
reading books instead of wasting time watching TV.
Over years reading you will certainly reshape your thinking, you will be
knowledgeable and have ideas on many topics, you will think and see
differently, you will have answers to common questions, you will feel
more confident and creative.
Make reading your priority.
Writing
Writing is definitely one of the major skills that have influenced my
lifestyle in a positive way. It’s not only very meditative activity as it
helps me think deeper but it also allows me to create stories, makes me a
better communicator and increases my creativity. When I get into the
zone words are just flowing.
What I love about writing the most is the impact it can have. You can
potentially reach millions of people by just writing once and publishing
it online, you don’t need to repeat yourself and tell everyone personally
about your story.
8. It makes you a better person, you take everything that has been bothering
you into words on paper or screen and it leaves you calmer, more
satisfied and inspired.
Clearly expressing thoughts and ideas will help you make more friends
and influence people. Whether it’s your personal relationships or career,
clear communication will help you build smooth and bulletproof future.
Continuous writing can easily lead to additional or passive income
stream. Think about it, you can contribute a couple of articles a week to
your favorite blog or magazine and make some cash or you can work on
a book, sell it online and make money while you sleep. I’ve tried both
and will be improving on what I’ve learned.
It helps you clear your mind. According to social psychologist Roy F.
Baumeister, our brain is always looking to complete tasks, if you have a
thought or idea circling in your head it may not stop until you write it
down. Once you do it, your brain registers it as a task complete and then
you can enjoy your life again. That’s why people wake up at night and
can not sleep again until they write down their idea on a napkin or
whatever is close to their bed.
It helps you learn. Read and you will forget, see and you may remember,
teach and you will understand. Once you are learning something it’s a
good idea to write down your notes in your own words how you
understand it. Once you start teaching what you have learned you’re
taking a critical look at what you want to say and that leads to a better
understanding.
It’s a key to success or, at least, one of the keys. I’m not surprised these
wealthy and highly successful individuals like Warren Buffet, Richard
Branson and Bill Gates regularly take the time to put down a pen to
paper to express their thoughts.
You will remember things long forgotten. Writing about daily
experiences and feelings provides a recorded history. As I was
meditating in silence for 10 days in the mountains of Northern Thailand,
I was able to access my long forgotten memories and experiences.
Meditation has a direct access to your subconscious which registers
9. everything you see, hear, smell and feel. Writing allows you to dig deep
and access these memories and write them down so you can learn from
your past and recall those amazing moments. it’s important for your
future decisions, as Einstein said, it’s insanity doing the same thing over
and over again and expecting different results.
Start writing.
Defining the most important task
(MIT)
Most of the time I’d just write a to-do list of some random tasks I want
to do that day and my over optimistic to-do list would go unfinished
every day. Now, I am focusing on one major task, the most important
task (MIT) of the day that will help me achieve my vision and contribute
the most to the future I want to build. I wrote a piece on Forbes
about decision fatigue and its consequences which are all about making a
limited amount of decisions every day and consuming a certain amount
of willpower for each and every decision.
Defining and focusing on my most important task helps me get the most
vital task done and move closer to my main goal, if I still have energy
left for other tasks, I’d work on secondary and tertiary importance level
tasks to run errands, ensure the cash flow and work on improvements for
my business and life.
Doing the affirmations
Doing the affirmations is quite new for me, I heard about the concept but
never really took the time to do them. Now, every morning I am doing a
short positive self-talk that I am already creative, productive, confident,
influential, calm, loving, leading, inspiring, humble, intelligent,
innovative, attractive, sensible and successful. It really helps me get that
little positive boost for the day and adds extra confidence to whatever I
do.
The next step for me is to do it in front of a mirror with more energy and
belief to really pump up myself with positive energy for the day.
10. Visualisation
Imagine it with all the details, how does it look, smell, sound, feel? What
emotions you’d have, how would you look, what would you do? Make it
as realistic as possible and truly believe into it. Practising visualisation
daily helps me stay on the track and know that it is inevitable, I’ve
already been there and done that, now just need my body to get where
my mind already is, the victory.
“The mind is everything. What you think you become.” – Buddha
Visualisation is a process of recreating all the images, sounds and
feelings in your mind in order to practice in a perfect environment. Turns
out, visualisation is very popular in sports psychology.
As I was active in athletics for around a decade, I would watch videos of
great athletes and analyse their techniques, I’d look at the pictures of
pole vaulters and imagine myself doing the same movements jumping
over the bar. Before the competition I’d imagine myself warming up,
stretching and finally competing. I was visualising without even
knowing about it.
What is the difference between a good and great athlete? Their mental
strength and power of visualisation. One of the most overused cliches in
sport is that 90 percent of performance is mental. According to Doug
Gardner, sport is 100 percent mental.
“I am a big believer in visualization. I run through my races mentally so
that I feel even more prepared.” – Allyson Felix, 2012 Olympic
champion, a 3-time World champion, and 2-time Olympic silver
medalist.
Visualisation might be as effective as physical training
Australian psychologist Alan Richardson made a little experiment. He
took a group of basketball players, divided them into 3 groups and tested
each player’s ability to make free throws.
The first group would practice 20 minutes every day. The second would
only visualize themselves making free throws, but no real practice was
allowed. The third one would not practice or visualize.
11. The results were astounding. There was a significant improvement in the
group that only visualized; they were almost as good as they guys who
actually practiced.
In some cases, research has revealed that mental practices are almost
effective as true physical practice and that doing both is more effective
than either alone.
There are many benefits of visualisation
Visualisation process works as a form of relaxation as it reduces anxiety,
with visualization there are no limitations, you can be and do anything,
you can gain inspiration to pursue your dreams as you have already seen
them happen, boost confidence and improve focus to work toward your
goals.
One of the most mind-blowing benefits of visualisation was discovered
by Dr Maxwell Maltz. In his classic book Psycho-Cybernetics, he noted
that your subconscious cannot tell the difference between a real memory,
and a vividly imagined visualization.
“Your subconscious cannot tell the difference between a real memory,
and a vividly imagined visualization.” – Dr Maxwell Maltz
It may sound incredible and too much of an inception but when you
visualize you effectively “implant” new memories into your self-image
meaning that your subconscious mind “thinks” you are already the
success you dream of being.
Start with a simple skill that you want to learn, like waking up earlier or
eating slower. That way you can practice with something easier and
strengthen your visualization skills before tackling the big complex
skills.
Exercise
I’ve been exercising for over a decade now. I’ve been involved in
athletics from a young age of 12, I’ve faced many personal defeats,
struggle and growth of my physical and mental body. For the last three
years, I switched to the gym, running and stretching. Occasionally trying
new things like yoga, surfing, ultimate frisbee, tennis and surfing.
12. Now I am regularly exercising 4-5 times a week, with exceptions when I
get sick or travel. I recently switched from a 3 to a 4-day program that
you can see below.
Monday – Chest and Triceps
Chest
Barbell Bench Press 1 x 10, 8, 8, 6
Incline Bench Press 1 x 8, 8, 6
Decline Bench Press 1 x 8, 8, 6
Dumbbell Flys 2 x 10
Dumbbell Pullover 2 x 8
Triceps
Tricep Extension 1 x 10, 8, 8, 6 (adding weight)
Tricep Dip 3 x 10
Tricep Bench Dip 3 x 8
Tuesday – Back and Biceps
Back
Chin Up 2 x 8
One Arm Dumbbell Row 3 x 8
Seated Row 2 x 8
Bent Over Barbell Row 2 x 8
Lat Pull Down 1 x 10, 10, 8
Biceps
Standing Barbell Curl 1 x 8, 8, 6
Close Grip Preacher Curl 1 x 8, 8, 6
Incline Dumbbell Curl 2 x 12-14
Concentration Curl 2 x 10
Wednesday – Rest Day/Cardio
Thursday – Shoulders and Forearms
Shoulders
Machine Shoulder Press 3 x 10
Dumbbell Reverse Fly 3 x 8-10
Military Press 4 x 10
Dumbbell Lateral Raise 2 x 10
13. Dumbbell Shrugs 2 x 10
Upright Row 2 x 10
Forearms
Standing Wrist Curl 4 x 10
Barbell Wrist Curl 4 x 10
Friday – Legs
Legs
Squat 1 x 10, 8, 8, 6, 4
Leg Extension 3 x 12
Leg Curl 3 x 12
Calves
Standing Calf Raise 4 x 12
Seated calf Raise 2 x 12
According to David J Linden, intense exercise can bring about short-
term euphoria, reduction of anxiety, and increases in pain threshold.
More than that, I exercise in the morning, right after my morning routine
and get that feeling of achievement and motivation to take up other
challenges.
If I had to leave only one daily habit in my morning routine it would
definitely be exercising. It leads to numerous physical and mental health
benefits.
Improve memory and thinking skills. Many studies have suggested
that the parts of the brain that control thinking and memory (the
prefrontal cortex and medial temporal cortex) have greater volume in
people who exercise versus people who don’t.
Increases productivity. Exercising increases the amount of endorphins
that are released into your body and increases productivity.
Exercising boosts self-confidence. Exercising can help ease your mind
and rejuvenate your body. Working out will make you feel great and
boost your confidence.
Working out helps you sleep better. If you are someone who has
trouble sleeping or staying asleep then working out is your answer.
Exercise helps to clear your head and helps you feel relaxed.
Improves your mood. Exercising lifts your emotional state and as
mentioned before reduces stress and anxiety.
Conclusion
14. This is one of the longest posts I have ever written and I appreciate you
reading it all. These habits, routines and realisations didn’t come
overnight. It was all based on trial and error, waking up at 5 am for 7
days and then breaking the chain and waking up at 11 am. I wouldn’t
read or write for weeks. I would get sick and wouldn’t exercise or
meditate.
My point is, you will certainly fail with your new lifestyle managing
your new habits. Your old habits will creep in and try to get you back to
your comfort zone, don’t give up. Start over and over again until you
realise you are the person you always wished to become.