www.shannontranphd.com gives the inspiration and guidance on how to win at your own pace! Learn how to use visualization effectively to achieve goals, and how to let go of unhealthy comparisons.
10 Rules to Live By
A view from someone who has lived in the East & the West, growing up with an Entrepreneurial dad and a conservative Tiger mum.
Twenty six years. Five cities. Turning life experiences into wisdom systemised into rules I live by.
You will never get to your place of purpose by living in chaos.
There is no such thing as an organized mess! According to
experts, a cluttered home equals a cluttered life. Studies prove
that once you get your home in order, everything else will start
to fall into place. Let me give you some alarming statistics. The
average person spends 60 hours per year looking for lost items.
That equals 150 days throughout a lifetime! Just think of what
you could do with 150 additional days!
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
10 Rules to Live By
A view from someone who has lived in the East & the West, growing up with an Entrepreneurial dad and a conservative Tiger mum.
Twenty six years. Five cities. Turning life experiences into wisdom systemised into rules I live by.
You will never get to your place of purpose by living in chaos.
There is no such thing as an organized mess! According to
experts, a cluttered home equals a cluttered life. Studies prove
that once you get your home in order, everything else will start
to fall into place. Let me give you some alarming statistics. The
average person spends 60 hours per year looking for lost items.
That equals 150 days throughout a lifetime! Just think of what
you could do with 150 additional days!
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
Introducing your own destiny. Inside this ebook, you will discover the topics about taking charge basics, determining your motivators, arrange your goals, get moving toward your goals, use time management, don't procrastinate and use self discipline.
In schools we spend a lot of time defining the behavior we want by the negative: "Don't get distracted" " "Stop fooling around" 'That behavior was inappropriate. " These
commands are vague, inefficient, and unclear, They force students to guess what you want them to do."
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/
It's day 26 of my 31 days of Fearlessness Campaign. Find out how to have fearless mindfulness in your every day encounters including with yourself. You want to make sure you think before you speak, before you act and you are mindful of how you come off to other people and how you treat them. So find out how to do that fearlessly.
Your life is your own making. No one else but you and you alone is the one in charge of your life. You are the driver who steers the wheel and the direction or path that you take is and will always be your own making. But how do you command your life to the exact path that you want it to take? How will you go about in shaping your destiny? In this book, you can expect to learn all the things that you need to know in order for you to take a full control of your life. After reading this, you will definitely find it easier to take charge of your life.
You cannot take charge of your life when you do not know what it is really all about. In this first chapter, you will get a glimpse of the basic things about it and why it is something that you need to work for.
Introducing your own destiny. Inside this ebook, you will discover the topics about taking charge basics, determining your motivators, arrange your goals, get moving toward your goals, use time management, don't procrastinate and use self discipline.
In schools we spend a lot of time defining the behavior we want by the negative: "Don't get distracted" " "Stop fooling around" 'That behavior was inappropriate. " These
commands are vague, inefficient, and unclear, They force students to guess what you want them to do."
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/
It's day 26 of my 31 days of Fearlessness Campaign. Find out how to have fearless mindfulness in your every day encounters including with yourself. You want to make sure you think before you speak, before you act and you are mindful of how you come off to other people and how you treat them. So find out how to do that fearlessly.
Your life is your own making. No one else but you and you alone is the one in charge of your life. You are the driver who steers the wheel and the direction or path that you take is and will always be your own making. But how do you command your life to the exact path that you want it to take? How will you go about in shaping your destiny? In this book, you can expect to learn all the things that you need to know in order for you to take a full control of your life. After reading this, you will definitely find it easier to take charge of your life.
You cannot take charge of your life when you do not know what it is really all about. In this first chapter, you will get a glimpse of the basic things about it and why it is something that you need to work for.
Our inspirational speech for the attendees of Django Girls Ensenada, Mexico, to encourage everyone to continue with their programming journey.
Special thanks to DjangoGirlsMX, the US Consulate General of Tijuana, and Hala Ken for inviting us.
To be able to change who you are and what you do, you must be able to measure and monitor the basis for comparison simply because life is not a matter of chance it is a matter of choice.
Are you working on a project that needs a crane? Before you decide to hire the first one you see, you should take some important factors into account. For instance, where will the crane be travelling? In some areas of the country, permits are required for large machines, like truck-mounted cranes, before they are allowed on a highway. Such permits will need to be applied for ahead of time. For more tips about hiring cranes, take a look at these slides from Excel Cranes.
60 Minute Brand Strategist: Extended and updated hard cover NOW available.Idris Mootee
This book includes the very latest thinking on branding and brand strategy. It has been published in different many languages and use by top global brands to train their brand managers. New updated hard cover version is not available from Amazon May 2013
Pls view in full screen mode. Published in more than 5 languages.
How to Start a Day in a Good and Happy Way
Waking up to see another day is a blessing. Don't take it for granted. Make it count and be happy that you're alive.
Every day is a new day and even if something was wrong yesterday, we can get it right today
Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” ― Mother Teresa
When you open your eyes take a half-smile and then give yourself a good morning wish to fully wake up.
http://howtobehappy.guru/how-to-start-a-day-in-a-good-and-happy-way/
Spend a few minutes concentrating on your breathing and relaxing your body.
Do not jump out of bed and start the day as if you were living in autopilot mode.
Be aware of what you are doing, start to live the present, remember Happiness is in the present moment
Decide your first thought. Do not let the first thought decide the course of your day
Remember that thoughts create our emotions and moods.
Drink a glass of water on an empty stomach, warm water or at room temperature. Why?
Because our body after all the hours of sleep can be easily dehydrated
Have breakfast. Breakfast is really the most important meal of the day.
Decide to have a Happy and Good day and
Don't Let Anything or Anyone Ruin Your Happiness!
Click here if you would like to know more
http://howtobehappy.guru/how-to-start-a-day-in-a-good-and-happy-way/
Project Report And Market Survey of McDonald’s- Cbse class 12 Entrepreneurshi...Dan John
I assure you that this project of mine will fetch you a very good score. Attach the pictures provided towards the end of this project on the backside of the page which is adjacent to the relevant page. I have given certain instructions in the project, starting with the word 'Attn'; follow those and remove them before the submission.
Good Luck!!
25 Personality Development Tips to enhance Your Attractiveness.pdfdiksha344533
We trust that reading this post has given you a better knowledge of how to become more attractive and how your personality affects this in key ways. The way we present ourselves, our self-assurance, and our capacity to make people feel at ease around us are frequently what makes us more attractive.
self-improvement
personal development
self-help
inspiration
growth
personality development
confidence
communication
open-mindedness
assertiveness
self-awareness
social skills
time management
stress management
empathy
There is no greater joy than gradually dicovering who you are. This document hopes to help people break out of their shells and start the journey of self discovery.
Life is a journey, and the path is not always clear. Each moment blooms with wonder and possibility – but you need to know where to look. The first thing to remember is that you will not find your way by scanning the distant horizon of the future. You need to start walking. Set out along your way, step by step, and keep your eyes peeled for the opportunities that appear. Try to identify your passions, and try to spend more of your time on things that feel meaningful.
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
It’s hard to sustain real optimism on a day-to-day basis without putting in the effort. There’s negativity everywhere out in the world. Resisting it requires a solid toolkit of strategies to promote your own happiness and help bring joy to others. Here are 7 ninja techniques you can use to lift up yourself and those around you every day.
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:
25 killer actions to boost your self confidenceKoduvayur Anand
Below, I outline 25 things that will help you do that. None of them is revolutionary, none of them will do it all by themselves. The list certainly isn’t comprehensive. These are just some of my favorite things, stuff that’s worked for me.
And you don’t need to do all of them, as if this were a recipe … pick and choose those that appeal to you, maybe just a couple at first, and give them a try. If they work, try others. If they don’t, try others.
You can see the video here: 25 killer tips to boost Self Confidence
https://youtu.be/LMP9wuCrNy0
What stops you from going after what you want?
When a project or activity is going to be difficult (or maybe even a little scary) many of us will opt to avoid the challenge and choose instead to remain inside our comfort zones. In fact, our comfort zone gets straight to work rationalizing our decision to delay, avoid or stall. This really requires no effort at all, especially if we believe we may not succeed at the specific activity. But when did we start avoiding potential success like that? When did we start subscribing to doubt? As young children, if we gave up so easily we would never have learned to walk or talk; ride a bike or learn to read, heck even learn to use the potty. So obviously this pattern of hesitancy and doubt is an acquired skill. One that can be altered with a little decisive action.
Who's in charge this week, you or your comfort zone?
Navigating the Health Insurance Market_ Understanding Trends and Options.pdfEnterprise Wired
From navigating policy options to staying informed about industry trends, this comprehensive guide explores everything you need to know about the health insurance market.
CRISPR-Cas9, a revolutionary gene-editing tool, holds immense potential to reshape medicine, agriculture, and our understanding of life. But like any powerful tool, it comes with ethical considerations.
Unveiling CRISPR: This naturally occurring bacterial defense system (crRNA & Cas9 protein) fights viruses. Scientists repurposed it for precise gene editing (correction, deletion, insertion) by targeting specific DNA sequences.
The Promise: CRISPR offers exciting possibilities:
Gene Therapy: Correcting genetic diseases like cystic fibrosis.
Agriculture: Engineering crops resistant to pests and harsh environments.
Research: Studying gene function to unlock new knowledge.
The Peril: Ethical concerns demand attention:
Off-target Effects: Unintended DNA edits can have unforeseen consequences.
Eugenics: Misusing CRISPR for designer babies raises social and ethical questions.
Equity: High costs could limit access to this potentially life-saving technology.
The Path Forward: Responsible development is crucial:
International Collaboration: Clear guidelines are needed for research and human trials.
Public Education: Open discussions ensure informed decisions about CRISPR.
Prioritize Safety and Ethics: Safety and ethical principles must be paramount.
CRISPR offers a powerful tool for a better future, but responsible development and addressing ethical concerns are essential. By prioritizing safety, fostering open dialogue, and ensuring equitable access, we can harness CRISPR's power for the benefit of all. (2998 characters)
CHAPTER 1 SEMESTER V - ROLE OF PEADIATRIC NURSE.pdfSachin Sharma
Pediatric nurses play a vital role in the health and well-being of children. Their responsibilities are wide-ranging, and their objectives can be categorized into several key areas:
1. Direct Patient Care:
Objective: Provide comprehensive and compassionate care to infants, children, and adolescents in various healthcare settings (hospitals, clinics, etc.).
This includes tasks like:
Monitoring vital signs and physical condition.
Administering medications and treatments.
Performing procedures as directed by doctors.
Assisting with daily living activities (bathing, feeding).
Providing emotional support and pain management.
2. Health Promotion and Education:
Objective: Promote healthy behaviors and educate children, families, and communities about preventive healthcare.
This includes tasks like:
Administering vaccinations.
Providing education on nutrition, hygiene, and development.
Offering breastfeeding and childbirth support.
Counseling families on safety and injury prevention.
3. Collaboration and Advocacy:
Objective: Collaborate effectively with doctors, social workers, therapists, and other healthcare professionals to ensure coordinated care for children.
Objective: Advocate for the rights and best interests of their patients, especially when children cannot speak for themselves.
This includes tasks like:
Communicating effectively with healthcare teams.
Identifying and addressing potential risks to child welfare.
Educating families about their child's condition and treatment options.
4. Professional Development and Research:
Objective: Stay up-to-date on the latest advancements in pediatric healthcare through continuing education and research.
Objective: Contribute to improving the quality of care for children by participating in research initiatives.
This includes tasks like:
Attending workshops and conferences on pediatric nursing.
Participating in clinical trials related to child health.
Implementing evidence-based practices into their daily routines.
By fulfilling these objectives, pediatric nurses play a crucial role in ensuring the optimal health and well-being of children throughout all stages of their development.
India Clinical Trials Market: Industry Size and Growth Trends [2030] Analyzed...Kumar Satyam
According to TechSci Research report, "India Clinical Trials Market- By Region, Competition, Forecast & Opportunities, 2030F," the India Clinical Trials Market was valued at USD 2.05 billion in 2024 and is projected to grow at a compound annual growth rate (CAGR) of 8.64% through 2030. The market is driven by a variety of factors, making India an attractive destination for pharmaceutical companies and researchers. India's vast and diverse patient population, cost-effective operational environment, and a large pool of skilled medical professionals contribute significantly to the market's growth. Additionally, increasing government support in streamlining regulations and the growing prevalence of lifestyle diseases further propel the clinical trials market.
Growing Prevalence of Lifestyle Diseases
The rising incidence of lifestyle diseases such as diabetes, cardiovascular diseases, and cancer is a major trend driving the clinical trials market in India. These conditions necessitate the development and testing of new treatment methods, creating a robust demand for clinical trials. The increasing burden of these diseases highlights the need for innovative therapies and underscores the importance of India as a key player in global clinical research.
CHAPTER 1 SEMESTER V PREVENTIVE-PEDIATRICS.pdfSachin Sharma
This content provides an overview of preventive pediatrics. It defines preventive pediatrics as preventing disease and promoting children's physical, mental, and social well-being to achieve positive health. It discusses antenatal, postnatal, and social preventive pediatrics. It also covers various child health programs like immunization, breastfeeding, ICDS, and the roles of organizations like WHO, UNICEF, and nurses in preventive pediatrics.
R3 Stem Cells and Kidney Repair A New Horizon in Nephrology.pptxR3 Stem Cell
R3 Stem Cells and Kidney Repair: A New Horizon in Nephrology" explores groundbreaking advancements in the use of R3 stem cells for kidney disease treatment. This insightful piece delves into the potential of these cells to regenerate damaged kidney tissue, offering new hope for patients and reshaping the future of nephrology.
Struggling with intense fears that disrupt your life? At Renew Life Hypnosis, we offer specialized hypnosis to overcome fear. Phobias are exaggerated fears, often stemming from past traumas or learned behaviors. Hypnotherapy addresses these deep-seated fears by accessing the subconscious mind, helping you change your reactions to phobic triggers. Our expert therapists guide you into a state of deep relaxation, allowing you to transform your responses and reduce anxiety. Experience increased confidence and freedom from phobias with our personalized approach. Ready to live a fear-free life? Visit us at Renew Life Hypnosis..
Medical Technology Tackles New Health Care Demand - Research Report - March 2...pchutichetpong
M Capital Group (“MCG”) predicts that with, against, despite, and even without the global pandemic, the medical technology (MedTech) industry shows signs of continuous healthy growth, driven by smaller, faster, and cheaper devices, growing demand for home-based applications, technological innovation, strategic acquisitions, investments, and SPAC listings. MCG predicts that this should reflects itself in annual growth of over 6%, well beyond 2028.
According to Chris Mouchabhani, Managing Partner at M Capital Group, “Despite all economic scenarios that one may consider, beyond overall economic shocks, medical technology should remain one of the most promising and robust sectors over the short to medium term and well beyond 2028.”
There is a movement towards home-based care for the elderly, next generation scanning and MRI devices, wearable technology, artificial intelligence incorporation, and online connectivity. Experts also see a focus on predictive, preventive, personalized, participatory, and precision medicine, with rising levels of integration of home care and technological innovation.
The average cost of treatment has been rising across the board, creating additional financial burdens to governments, healthcare providers and insurance companies. According to MCG, cost-per-inpatient-stay in the United States alone rose on average annually by over 13% between 2014 to 2021, leading MedTech to focus research efforts on optimized medical equipment at lower price points, whilst emphasizing portability and ease of use. Namely, 46% of the 1,008 medical technology companies in the 2021 MedTech Innovator (“MTI”) database are focusing on prevention, wellness, detection, or diagnosis, signaling a clear push for preventive care to also tackle costs.
In addition, there has also been a lasting impact on consumer and medical demand for home care, supported by the pandemic. Lockdowns, closure of care facilities, and healthcare systems subjected to capacity pressure, accelerated demand away from traditional inpatient care. Now, outpatient care solutions are driving industry production, with nearly 70% of recent diagnostics start-up companies producing products in areas such as ambulatory clinics, at-home care, and self-administered diagnostics.
Welcome to Secret Tantric, London’s finest VIP Massage agency. Since we first opened our doors, we have provided the ultimate erotic massage experience to innumerable clients, each one searching for the very best sensual massage in London. We come by this reputation honestly with a dynamic team of the city’s most beautiful masseuses.
Run your own race,self directed change program and self confidence
1. Chapter 2: Develop Good Habits
William James…
It may not seem obvious, but our lives are based on a series of habits. Think
about how you start and end your day. Do you have a particular routine for
getting ready? Do you sleep on the same side of the bed every night? Most
habits are so ingrained that we are not even aware of them. You probably don’t
have to remind yourself to brush your teeth or to put clothes on before you leave
the house. You just do it. But this wasn’t always the case. You learned how to do
those things, and overtime, those actions became so automatic that you don’t
have to think about it anymore. You no longer decide to brush your teeth, you
just do it out of habit.
Our habits are so powerful that a paper published by a Duke University
researcher in 2006 found that more than 40% of the actions people performed
each day were not actual decisions, but habits. In fact, a book titled The Power
of Habits explored the effect habits have on how we operate our lives and
business. He found that found that our brain cannot tell the difference between
good or bad habits. Our brain operates in the same manner: cue, routine, and
reward. His research also found that habits are especially powerful because they
create a neurological craving- which is why bad ones are so hard to change. If
you want to develop a habit, put together a cue, a routine, and a reward, and
then cultivate a craving that drives it.
2. Habits not only influence our behavior but also our way of thinking too. If you
have a habit of worrying about the worse case scenario then you will look for all
the negative aspects of a situation and start expecting the worse outcome. In my
twenties and thirties, I had a bad habit of selling myself short. I would shy away
from trying tasks that I thought were too difficult for me because I didn’t think I
had the smarts or know how to do it. Your father once told me that my worse
habit was self-doubt. He remarked that it “permeated everything”. I reflected on
this comment, and realized that it had merit. My habit of self-doubt required me to
constantly look for reassurance in my relationship with others, in the choices I
made, and how I handled sebacks. He expressed confusion about this because
his impression was “you’ve accomplished so much.” But when you have a bad
habit of self-doubt, it doesn’t matter how much you accomplish-it will never feel
like enough. So I finally decided that I was going to develop a new habit of
thinking. I can tell you that it wasn’t and still isn’t easy. I struggle against the
tendancy to look at things a certain way, to interpret events a certain way. I have
to consciously catch myself from falling into self-doubt. But the effort is well worth
it. When you learn to look at life from a more optimistic point of view, then your
circumstances don’t seem so unsurmountable.
What is one habit that you can change right now? Is it something specific like
your diet, whether or not you exercise, or does it go deeper than that? Do you
3. have to change a certain attitude? Find one habit that you can change and then
do so. If possible, find a habit that automatically promotes positive change in
other areas of your life. For example, exercise is a great habit. It not only burns
calories, but it releases endorphins which improves your mood and gives you
more energy. Also, people who exercise are more likely to eat healthy. There is
nothing you cant’ do if you get your habits right.
4. Notes from “The Magic of Thinking Big.”
Never underestimate your own intelligence and never overestimate the
intelligence of others. Don’t sell yourself short. Concentrate on your assets.
STOP thinking: “I should have started years ago.” That’s failure thinking. Instead
START thinking “I’m going to start now, my best years are ahead of me.”
If you have a problem, “What are you doing about it?”.
Act the way you want to feel!
We think in images.
Practice adding value to things. Look for ideas to making things worth more.
Creative thinking is simply finding new, improved ways to do anything.
To do anything, we must believe it can be done.
When you believe something is impossible, your mind goes to work for you to
prove why. But, when you believe, really believe, something can be done, your
mind goes to work for you and helps you to find the ways to do it.
Think of something special you’ve been wanting to do but felt you couldn’t. Now,
make a list of reasons why you can do it.
Use the “what do you think of this suggestion approach.” Don’t be dogmatic.
Don’t announce a fresh idea as if it were handed down on a gold tablet.
Listening is more than just keeping your mouth shut. Listening means letting
what’s said penetrate your mind. So often people pretend to listen when they
5. aren’t listening at all. They’re just waiting for the other person to pause so they
can take over with the talking.
COPY p. 114
CHAPTER: 1
Run your own race: Don’t compare yourself to others
You can’t connect the dots looking forward; you can only connect them looking backwards. So
you have to trust the dots will somehow connect in your future. If you believe that the dots will
connect down the road, it will give you the confidence to follow your heart, even when it leads you
off the well worn path.
-Steve Jobs
In running, it is said that stride is everything. I didn’t realize just how much work
goes into preparing for a race until I ran my first 5K and then 10 K earlier this
year.
One of the biggest challenges in running a race is staying pace with yourself and
not others at the start of the race. It is tempting to start out strong and fast, to
keep up with everyone else, but such efforts are often not sustainable. For
example, if you start at a 6 minute per mile pace but your actual pace is closer to
9 minutes per mile, then you will likely run out steam before you reach the finish
line. You want to push yourself to go beyond your comfort zone, but not so far
6. that you “hit the wall.” We all have our own range of personal best. Spend the
time finding yours. It will be worth it!
In running, the trick is to notice people passing you at the start but not be
distracted or discouraged by their speed or your position relative to theirs. More
often than not, you will eventually pass half of those speedy starters later in the
race because they haven’t yet learned the benefits of pacing themselves. You
don’t want to give up halfway through the race simply because you put all energy
at the beginning but left nothing for the end. Try to stay in the here any now and
enjoy the process of reaching your goal. Think of your most recent challenge in
life. Are you at the beginning, the midpoint or the end? How can you enjoy where
you are right now rather than where you hope to be later on?
There are many times in your life when you cannot control the outcome of a
situation or event. You may have worked really hard at something and still not
get the results you want. When that happens, don’t let your disappointment or
frustration get the best of you. Instead, use that energy to figure out how to best
deal with the disappointment. Similarly, don’t worry about the other person in any
situation because you can’t control the other person. You can only control
yourself. The energy it takes you to look at what the other person is doing only
takes critical energy away from you, and prevents you from reaching your full
potential. Stay focused on your own progress , rather than the perceived
progress of others. It’s not easy to see someone else have what you want. We
7. have points in our life when we feel like everyone else has more than we do or is
doing better than we are. If you are not careful, you may busy yourself with trying
to get what the other person has instead of what may be better for you. If you
stay focused on yourself and be grateful for what you have and what you can do
then you won’t be sidetracked by all these comparisons. The following story from
my life will illustrate this point.
I was a very good student and often received many academic awards. In high
school, I continued to perform well, but wasn’t accepted into any “top” schools
due to my mediocre test scores. I choose Cal State University, Long Beach
(CSULB) because it was close to home, and it was a decent school. It was hard
not to compare myself to others when I learned that several of my other friends
were accepted into better schools. I was worried that a degree from a state
college would put me at a disadvantage later on in life.
At the beginning of my second year at CSULB, I was selected for a 4 year
scholarship program for minority students. I was surprised because I hadn’t
applied for the scholarship nor considered myself eligible. In fact, I didn’t even
consider myself a minority since I am part Caucasian. Yet somehow, I was
accepted along with 5 other students. We were expected to conduct research on
mental health issues and then present those findings to conferences around the
United States. It was only natural that we would eventually find ourselves
competing against each other for the best research projects, the best professors,
8. and the best opportunities to present our work. If one of the other students
attained the research project I coveted, then I would assume that it was because
they were smarter than me or luckier than me, or prettier than me. Why else
would someone else be so fortunate? Our minds like to fill in the blanks when we
can’t find an immediate solution-even if the solution is illogical.
After many restless nights, I finally came to realize that the best use of my time
was to stay focused on my own work and to perform to the my best of my ability
regardless of the success of others because that it the only thing I could control.
This insight served me well. Four years later, I received the Outstanding Student
Award from the Psychology Department as well as the Golden Key National
Honor award. Eight years later I was the only student from that group to earn a
Ph.D.
If you base your success by comparing yourself to others then you will never be
satisfied. It is easy to notice those who are taller than you, thinner than you, nicer
than you or more fortunate than you. The truth is that there will always be
someone who has more then you, and someone who have less than you. I
recently read that test scores and measures of achievement only tell you where a
student is at the time, but they don’t tell you where a student could end up. I was
a good example of that. Develop a good mindset and you can take yourself
farther than you ever imagined to go-even if that means going at a slower pace
9. from time to time. Dare to believe that all the dots will connect down the road
even when it looks there is no clear pattern in your life.
Similarly, try not to measure your happiness against what you perceive of others
to be or fall into the trap of “keeping up with the Jones’”. First of all, you're
probably only seeing the "best" part of their prosperity, either intentional on their
part, or not. People often live beyond their means, driving fancy cars, living in
expensive homes and taking lavish vacations, while digging themselves deeper
into debt, and or forfeiting their future; spending when they should be saving.
Sometimes you have to make tough sacrifices to get where you want to be in life.
Don’t be afraid to make tough choices. To every end there is a new beginning.
And if for some reason, you choose something that is rewarding and fulfilling but
doesn’t put much in your pocket- don’t worry. Studies by Sonja Lyubomirsky
found that our external circumstances predict only 10% of our total happiness.
The remaining 90% comes from our own mindset. We have more control over
our happiness than we realize.
How do you run your own race? Look within yourself. What is important really
important to you? How do you really wish to measure your worth? By how much
your fancy shoes cost, or by how good your word is? Will you measure your
success by what titles you have after your name, or by how brave you are in the
face of physical and/or ethical challenges? By how much money or possessions
you have compared to others or by how much quality time you spent with those
you love? The truly ironic thing is, the most respected and admired people, are
10. those who strive to be respected and admired by themselves, not others, and not
for the "things" they may have, but for the ethical people they have become.
Abraham Lincoln is a good example of someone who ran his own race.
Most people remember Lincoln for being one of the most influential
presidents of our nation’s history. What many people may not know is that
it took many years and numerous political setbacks and losses to finally
achieve his goals. At age 23, Lincoln ran for the state legislature, lost his
job, and was turned down for law school. That same year, he started a
business on borrowed money, but a year later he was bankrupt. At age 28,
he was defeated as speaker of the state legislature. At 33, he ran for the
United States House of Representatives but lost. He tried again at age 39,
and lost again. At age 45, he ran for the US Senate and lost. At 47, he ran
for his partry’s vice presidential nomination and lost. He lost again at age
49. Finally, at 53, he became the 16th
president of the United States. He had
a lot of opposition, even within his own party, when he tried to end slavery.
What qualities do you value? Is it being compassionate, kind, or patient? Then
strive to make those qualities your own, and practice them until they become
habit, especially when there is no one there to notice. One of the best measures
of a person's character is how they act when no one is watching, and how they
act towards others who cannot help or promote them.
11. Be wise. There will be many times when it is reasonable and even advantageous
to look to others for inspiration, ideas, or encouragement. But do so only if it
serves as a positive motivator, and thus brings you closer to your goals. If such
comparisons only drag you down or lead you to ruminate over what you think you
cant do or don’t have or don’t know, then discipline yourself enough to stay
focused on what you can control. Use that energy to learn, grow, and share your
knowledge with others. I like the saying “never compare your insides to someone
else’s outsides.”
Here is one technique that you can practice for running your own race. It is called
visualization. There is a lot of research on how to apply visualization to achieve
your goals. In fact, there is an entire industry devoted to using visualization as a
means of improving the peak performance of athletes. Studies have shown that
visualization increases athletic performance by improving motivation,
coordination and concentration. It also supports relaxation and reduces fear and
anxiety associated with performance. Indeed, studies have been done with
runners who visualized running the race while being hooked up to a biofeedback
machine. The results of these tests showed that the muscle and brain wave
activities were similar to what they would have been if those athletes were
actually performing the act.
According to research using brain imagery, visualization works because neurons
in our brain, cells that transmit information, interpret imagery as equivalent to real
life action. When we visualize an act, the brain generates an impulse that tells
12. our neurons to “perform” the movement. This establishes a new neural pathway
that primes our body to act in a way consistent to what we visualized in our
minds. All of this occurs without actually performing the physical activity itself. In
essence, our brain cannot tell the difference between reality and visualization.
Let’s imagine that your goal is to run a10K. Close your eyes and imagine yourself
finishing the race and crossing the finish line. Hold that mental image for as long
as possible. Try to visualize this image in all it’s details. What do you notice?
What does it feel like? Take time to look around and see everything. What do you
hear? Is there a crowd? Is there someone shouting your name in excitement?
Imagine what it feels like to touch someone’s hand, or to stretch your legs. Try to
engage all of your senses such as vision, touch, taste, and smell. The more you
can engaged you can become with this visualization the better. Another type of
visualization involves envisioning each of the action steps necessary to achieve
the outcome you want. As mentioned earlier, try to focus on completing each of
the steps you need to achieve your goal, but not the overall goal itself. If you are
running a race, then it would be visualize your legs running well- arms relaxed,
breathing controlled. In your mind, break the run into sections and visualize how
you will run each part, thinking about your pace, gait, and split time. Imagine
what it will feel like when you hit “the wall” that point in the race where your body
wants to stop, but your will doesn’t. What will you do to break past it?
Rather than using your mental energy to compare yourself to others, use it to
stay focused on your progress. Anticipate that setbacks will happen, and then
13. figure out how you are going to get past those setbacks when they do. If you
have to slow down, then simply adjust your pace. Remember, you are only racing
against yourself. There are a few techniques that you can practice to run your
own race…. REVISE…
Visualization is a way of creating a mental image of a desired goal. This is not
the same as day dreaming or “think it and you will be it” philosophy. It helps to
stay positive in the face of adversity, but that alone when not get you the desired
outcome. Visualization involves practicing all the steps you will need to get where
you want to be. You start with one manageable step at time, develop mastery,
and then go on to the next step until you have completed all the steps related to
your goal.
Visualization is a way of creating a mental image of a desired goal. This is not
the same as day dreaming or “think it and you will be it” philosophy. It helps to
stay positive in the face of adversity, but that alone when not get you the desired
outcome. Visualization involves practicing all the steps you will need to get where
you want to be. You start with one manageable step at time, develop mastery,
and then go on to the next step until you have completed all the steps related to
your goal.
There is a lot of research on how to apply visualization to achieve your goals. In
fact, there is an entire industry devoted to using visualization as a means of
improving the peak performance of athletes. Studies have shown that
visualization increases athletic performance by improving motivation,
14. coordination and concentration. It also supports relaxation and reduces fear and
anxiety associated with performance. Indeed, studies have been done with
runners who visualized running the race while being hooked up to a biofeedback
machine. The results of these tests showed that the muscle and brain wave
activities were similar to what they would have been if those athletes were
actually performing the act.
According to research using brain imagery, visualization works because neurons
in our brain, cells that transmit information, interpret imagery as equivalent to real
life action. When we visualize an act, the brain generates an impulse that tells
our neurons to “perform” the movement. This establishes a new neural pathway
that primes our body to act in a way consistent to what we visualized in our
minds. All of this occurs without actually performing the physical activity itself. In
essence, our brain cannot tell the difference between reality and visualization.
Let’s imagine that your goal is to run a10K. Close your eyes and imagine yourself
finishing the race and crossing the finish line. Hold that mental image for as long
as possible. Try to visualize this image in all it’s details. What do you notice?
What does it feel like? Take time to look around and see everything. What do you
hear? Is there a crowd? Is there someone shouting your name in excitement?
Imagine what it feels like to touch someone’s hand, or to stretch your legs. Try to
engage all of your senses such as vision, touch, taste, and smell. The more you
can engaged you can become with this visualization the better. Another type of
visualization involves envisioning each of the action steps necessary to achieve
15. the outcome you want. As mentioned earlier, try to focus on completing each of
the steps you need to achieve your goal, but not the overall goal itself. If you are
running a race, then it would be visualize your legs running well- arms relaxed,
breathing controlled. In your mind, break the run into sections and visualize how
you will run each part, thinking about your pace, gait, and split time. Imagine
what it will feel like when you hit “the wall” that point in the race where your body
wants to stop, but your will doesn’t. What will you do to break past it?
Rather than using your mental energy to compare yourself to others, use it to
stay focused on your progress. Anticipate that setbacks will happen, and then
figure out how you are going to get past those setbacks when they do. If you
have to slow down, then simply adjust your pace. Remember, you are only racing
against yourself.
(For the second technique look at notes on The Magic of Thinking Big).
16. But in a different chapter….
The first comes from a theoretical perspective called Acceptance and
Commitment Therapy or ACT. This perspective is different from traditional
Cognitive Behavior Therapy or CBT because INSTEAD of identifying and
challenging negative thoughts patterns you use “diffusion” to change your
relationship to the thought (i.e.comparison) or feeling. Defusion operates under
the premise that we become fused with certain negative thoughts about
ourselves, our abilities, or our circumstances. Suppose you think that you are not
“good enough” or “can’t” do a task as well as someone else. You may ruminate
over and over about your perceived weaknesses. You may even start to notice
more and more weaknesses if you look long enough. If you are not mindful and
aware of this internal dialogue then you will begin to believe and then act as if
those thoughts were true. Psychologists call this a “Self Fulfilling Prophosy.”
The goal of defusion is to form a different relationship with your thought so that
you are able to separate yourself from the negative thought or feeling that you
are having at the moment. Three of my favorite defusion strategies are: “Thanks
Mind”, “I am having the thought that”, and “Putting the thought or feeling into a
musical tune such as Happy Birthday.” For example, I have a friend who is an
accountant. He was worried about being audited by the government. He started
to compare himself to everyone who had been audited in the past and soon
17. convinced himself that he would lose not only his job but his livelihood as well.
He started to act as if the anticipated negative outcome was already happening
to him.
To remedy this, I suggested that he do the following. Every time he experienced
a negative thought or feeling, I instructed him to first say, “thanks mind for
reminding me that I have been worried about this”. Such acknowledgement
creates an awareness of what we are thinking and feeling at the time, and this
can slow down those negative thoughts. Next, he would sing the thought that
most frightened him to the tune of Happy Birthday, “this could happen to me, this
could happen to me, this could happen to me, this could happen to meee”
Finally, he was instructed to redirect his attention to what he could control rather
than get caught up on what he feared would happen to him. Sometimes it was
focusing on his breathe going in and out, sometimes it was staying grounded on
the here and now, and sometimes it was visualizing a positive outcome.
Chapter 2: Develop Good Habits
William James…
It may not seem obvious, but our lives are based on a series of habits. Think
about how you start and end your day. Do you have a particular routine for
getting ready? Do you sleep on the same side of the bed every night? Most
habits are so ingrained that we are not even aware of them. You probably don’t
18. have to remind yourself to brush your teeth or to put clothes on before you leave
the house. You just do it. But this wasn’t always the case. You learned how to do
those things, and overtime, those actions became so automatic that you don’t
have to think about it anymore. You no longer decide to brush your teeth, you
just do it out of habit.
Our habits are so powerful that a paper published by a Duke University
researcher in 2006 found that more than 40% of the actions people performed
each day were not actual decisions, but habits. In fact, a book titled The Power
of Habits explored the effect habits have on how we operate our lives and
business. He found that found that our brain cannot tell the difference between
good or bad habits. Our brain operates in the same manner: cue, routine, and
reward. His research also found that habits are especially powerful because they
create a neurological craving- which is why bad ones are so hard to change. If
you want to develop a habit, put together a cue, a routine, and a reward, and
then cultivate a craving that drives it.
Habits not only influence our behavior but also our way of thinking too. If you
have a habit of worrying about the worse case scenario then you will look for all
the negative aspects of a situation and start expecting the worse outcome. In my
twenties and thirties, I had a bad habit of selling myself short. I would shy away
from trying tasks that I thought were too difficult for me because I didn’t think I
had the smarts or know how to do it. Your father once told me that my worse
19. habit was self-doubt. He remarked that it “permeated everything”. I reflected on
this comment, and realized that it had merit. My habit of self-doubt required me to
constantly look for reassurance in my relationship with others, in the choices I
made, and how I handled sebacks. He expressed confusion about this because
his impression was “you’ve accomplished so much.” But when you have a bad
habit of self-doubt, it doesn’t matter how much you accomplish-it will never feel
like enough. So I finally decided that I was going to develop a new habit of
thinking. I can tell you that it wasn’t and still isn’t easy. I struggle against the
tendancy to look at things a certain way, to interpret events a certain way. I have
to consciously catch myself from falling into self-doubt. But the effort is well worth
it. When you learn to look at life from a more optimistic point of view, then your
circumstances don’t seem so unsurmountable.
What is one habit that you can change right now? Is it something specific like
your diet, whether or not you exercise, or does it go deeper than that? Do you
have to change a certain attitude? Find one habit that you can change and then
do so. If possible, find a habit that automatically promotes positive change in
other areas of your life. For example, exercise is a great habit. It not only burns
calories, but it releases endorphins which improves your mood and gives you
more energy. Also, people who exercise are more likely to eat healthy. There is
nothing you cant’ do if you get your habits right.
20. Notes from “The Magic of Thinking Big.”
Never underestimate your own intelligence and never overestimate the
intelligence of others. Don’t sell yourself short. Concentrate on your assets.
STOP thinking: “I should have started years ago.” That’s failure thinking. Instead
START thinking “I’m going to start now, my best years are ahead of me.”
If you have a problem, “What are you doing about it?”.
Act the way you want to feel!
We think in images.
Practice adding value to things. Look for ideas to making things worth more.
Creative thinking is simply finding new, improved ways to do anything.
To do anything, we must believe it can be done.
When you believe something is impossible, your mind goes to work for you to
prove why. But, when you believe, really believe, something can be done, your
mind goes to work for you and helps you to find the ways to do it.
Think of something special you’ve been wanting to do but felt you couldn’t. Now,
make a list of reasons why you can do it.
Use the “what do you think of this suggestion approach.” Don’t be dogmatic.
Don’t announce a fresh idea as if it were handed down on a gold tablet.
Listening is more than just keeping your mouth shut. Listening means letting
what’s said penetrate your mind. So often people pretend to listen when they
21. aren’t listening at all. They’re just waiting for the other person to pause so they
can take over with the talking.
COPY p. 114