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17 posts match your search for Self-improvement
Are you one of those people who always seem to be putting off tasks?
It makes sense. Life is hectic. Schedules are full. Sometimes, it seems like you hardly have a second to brush your teeth or have a real conversation. And so important decisions get pushed further and further into the future.
That’s fine in some cases. Do you need to decide how to organize your garage right now, at this very moment? No.
But with your finances, procrastination can cause disaster. Why? Because time is the secret ingredient for building wealth. The sooner you start saving, the greater your money’s growth potential. Likewise, the sooner you get your debt under control, the more manageable it becomes.
And with your money, the stakes couldn’t be higher. After all, it’s your future prosperity and well-being that’s at stake. Procrastination is downright dangerous.
That urgency, however, doesn’t make it easier to start saving. In fact, you may have noticed that finances suffer more from procrastination than anything else.
There’s a very good reason for that. Procrastination is driven, above all else, by perfectionism. Failing feels awful, especially when you know the stakes are high. Your brain sees the discomfort of trying to master your finances and failing, and decides that it would feel safer to not try at all.
It’s a critical miscalculation. Attempting to master your finances at least moves you closer to your goals. Procrastinating doesn’t.
Think of it like this—50% success is infinitely better than 0% success.
The key to beating procrastinating, then, is to conquer the perfectionist mindset and fear of failure. It’s no small feat. Those habits of mind are often deeply ingrained. They won’t vanish overnight. But there are some simple steps you can take, like…
Break big goals down into tiny steps. This relieves the overwhelm that many feel when facing important tasks. As you knock out those small steps, you’ll feel empowered to keep moving forward.
Don’t go it alone. Procrastination thrives in isolation. Seek out a friend, loved one, or co-worker to hold you accountable and share the load—even if it’s just a weekly check-in to see how each other are doing.
Work in short, uninterrupted bursts. Set a timer. Put down the phone. Work. After about 15 minutes, you’ll notice something strange happening. Time starts to either speed up or slow down. Distracting thoughts vanish. The lines between you, your focus, and the task at hand start to evaporate. You feel awesome. This is called a flow state, and it’s the key to productivity. Make it your friend, and you’ll notice that procrastination becomes rarer and rarer.
Now that you know the cause of procrastination, try these tips for yourself. Set a 30 minute timer. Then, break your finances into tiny action steps like checking your bank account, automating saving, and budgeting. Work on each item in a quick burst until you’ve made some progress. Then, talk to a friend about your results!
Just like that, you’ve made serious headway towards beating procrastination and building wealth. Look at you go!
You’ve probably heard the phrase “knowledge is power” before. In fact, you may have even said it yourself from time to time.
And it’s true. Knowledge is power because it shows you how to act. The more informed your actions, the more likely they are to be fruitful and effective.
Here’s another quote you’ve probably heard and said a few times—“Know thyself.”
Why? Because there’s no greater power than power over yourself. The more you know yourself, the more able you’ll be to shape your actions, your habits, and your destiny.
This couldn’t be more relevant when it comes to financial matters. The more you know about your financial habits and tendencies, the better equipped you’ll be to control your financial future.
Here are some ways to know thy financial self.
Notice your emotions.
Like any other part of your personality, emotions can affect money. They’re especially important because they can cause you to act in ways that are counterproductive financially.
For example, have you ever felt anxious about checking your bank account?
Or felt a craving to blow money to destress?
Or swelled with pride when you see how much you’ve saved?
Those are all emotions, and they’re all related to money.
So the next time you’re spending money, or checking your bank account, or pinching pennies, take a moment. Breath. Notice how you’re feeling. Those emotions can give you valuable information that will help you make better financial decisions in the future.
Notice your thoughts.
Feelings almost always lead to thoughts. For instance, anxiety about looking at your bank account could lead to thoughts like this…
“Can I afford that? Oh, I bet I can’t. I WAY overspent the other day at… whatever, I never have enough money. I keep meaning to spend less, but I just can’t stop myself. Why do I even bother?”
See what happened? A feeling of anxiety led to a negative thought—that you can’t control your finances.
So what do you think about money? And that doesn’t mean the “opinions” about money that you share when you’re chatting with friends. It means the thoughts that flow through your mind when ever you encounter money in daily life.
Take a few moments right now and notice those thoughts. Are they positive? Are they negative? Are they just neutral?
Notice your actions.
Just like feelings almost always lead to thoughts, so do thoughts almost always lead to action.
Those actions might be to ignore, or repress, or get angry, or give in. But one way or another, thoughts will result in actions.
This is where budgeting helps. It’s like creating a journal of your actions, which are a window into your thoughts, your feelings, and who you are.
Notice lots of stress spending, snack buying, or binge shopping? That can reveal a facet of your financial self—maybe you think that spending will relieve feelings of stress and anxiety.
Or maybe you notice lots of thrifting and penny-pinching. That could reveal either a resourcefulness in hard times, or worry about going without.
Or maybe you notice wild, untamed spending. Perhaps this shows that you don’t prioritize money, and think of it as a tool to make you feel good.
The more you know about your financial self, the better equipped you’ll be to control your finances. You’ll see habits that you need to curb, and habits you need to cultivate.
Simple advice, but it goes a long way. Knowledge is power!
Failure is the greatest teacher.
That’s because nothing seizes your attention like failure. It’s hard to look away from a trainwreck. It’s even harder when you’re the one driving the train.
Failure leaves you reeling. It forces you to ask a critical question—”what went wrong?”
And that question can reveal powerful truths.
It reveals truths about your process.
Maybe your strategy for carrying about business is flawed and needs to be retooled.
It reveals truths about your assumptions.
Flawed strategies stem from faulty assumptions. What are you assuming about people or the world that led to your failure?
It reveals truths about your character.
Assumptions don’t appear from nowhere. They’re shaped by experiences and core beliefs about what’s right, wrong, and how the world works. Failure exposes those character forming beliefs like nothing else.
Simply put, failure cuts right to the core of who you are. And that’s a powerful experience, if you’ll listen to it.
So get out there. Drop the ball. Spill some milk. Botch something.
And be afraid to call it like it is—when it’s clear that you’re failing, acknowledge it and jump ship.
Then, ask yourself “what went wrong.” Be brutally honest. Take notes. Adjust as needed. And then get back out there.
You’ll find that you’re far stronger than you’ve been led to believe, and that you grow more resilient the more you attempt.
So here’s to failure. May you have enough that they pave the way to your greatest success.
Self-improvement is big business.
In 2020, the self-improvement industry was estimated to be worth $10.4 billion in the United States.¹
But here’s the catch—most of the advice you get from self-improvement gurus is either really simple or generic to the point of useless.
So here are five completely free self-improvement moves you can make that can actually help you feel better, starting today.
Get some sun
Sunlight, especially in the morning, offers a host of benefits, including…²
- Stronger eyes (just don’t look straight into the sun!)
- Healthy weight loss
- Stronger immunity
- Boosted emotional well-being
- Higher quality sleep
As a rule of thumb, try to get sunlight before noon for between 5 to 30 minutes. Don’t wear sunglasses or view the sunlight through a window, and get out of the shade for maximum results.
That’s it. Spend 5 minutes each day in the sun and see if you notice results!
Optimize your sleep
Getting better sleep can transform your life. It can improve everything from mood to focus to your ability to build muscle.³
But it’s often low on the priority list. How many times have you heard your overachieving friend say “I’ll sleep when I’m dead”?
Don’t be like them! Implement these simple strategies to get the rest you deserve…
- Get sunlight early in the day, preferably within 60 minutes of waking
- Dim the lights before bed
- Keep your room cool and dark
Above all, aim for 8 hours of sleep each night!
Kick your self-improvement addiction
Let’s face it—self-improvement can swiftly become counter productive. At first, you get that rush. You’re setting goals and crushing them. You’re noticing improvements in mood, your productivity, your physique. It’s like the answer you’ve been waiting for!
But reality slowly settles back in. You start noticing inefficiencies in your routine. Bad habits creep back in. The world is still on fire. You’re still human.
That’s where you have a choice. You can throw yourself deeper into the self-improvement rabbit hole, optimizing every moment in the hope that one day, you’ll finally feel okay.
Or, you learn the ultimate self-improvement technique of them all—self-acceptance. Sure, you make tweaks and deal with problems. But you acknowledge that, at the end of the day, you’re still human. You take the good with the bad. You do your best to treat other people—and yourself—right.
So wake up tomorrow and get some sun, first thing. Before bed, dim the lights well in advance and turn on the fan. Wake up and see how you feel. And if these tips don’t fix all your problems, don’t sweat it—celebrate the improvement, and remember that you’re still human. And that’s a good thing, because that means you’re, well, you!
¹ “$10.4 Billion Self-Improvement Market Pivots to Virtual Delivery During the Pandemic,” John LaRosa, MarketResearch.com, Aug 2, 2021 https://blog.marketresearch.com/10.4-billion-self-improvement-market-pivots-to-virtual-delivery-during-the-pandemic
² “Sunlight and Your Health,” Poonam Sachdev, WebMD, Feb 22, 2022 https://www.webmd.com/a-to-z-guides/ss/slideshow-sunlight-health-effects
³ “Surprising Reasons to Get More Sleep,” Rachel Reiff Ellis, WebMD, Jun 12, 2021 https://www.webmd.com/sleep-disorders/benefits-sleep-more
Starting your own business can be a challenge.
It will test your talents, your mental toughness, and your ability to adapt. And those tests—if you pass them—can spark extraordinary growth.
Here are four ways entrepreneurship will change you.
You’ll develop self reliance.
Entrepreneurs need to learn to solve their own problems, or fail. They don’t have a team to handle the daily grind of running a business.
Instead, new entrepreneurs handle everything from product development to accounting. It’s a stressful and high stakes juggling game.
But it can teach you a critical lesson: You’re far more resourceful than you thought. You’ll learn to stop waiting for help and start looking for solutions.
You’ll discover loyal friends.
One of the downsides of entrepreneurship is that it may expose toxic people in your circle. They’re the ones who might…
▪ Mock your new career
▪ Feel threatened by your success
▪ Try to one-up you when you share struggles
As you and your business grow, you may need to limit your interactions with them. They might be too draining on your emotional resources to justify long-term relationships.
Rather, your circle should reflect values like positivity, encouragement, and inspiration. Those new friends will support you through the highs and lows of entrepreneurship.
You’ll learn how to manage stress.
Late nights, hard deadlines, and high stakes are the realities for entrepreneurs.
To cope, you must build a toolkit of skills that can carry you through the hardest times. Otherwise, you may crack under the pressure and lose any progress you’ve made.
It comes down to one key question: Why do you want to be an entrepreneur?
Are you driven by insecurity? Or by vision?
If you’re trying to prove a point to yourself or others with your business, you may fall apart at the first hint of failure.
If you’re driven by vision, you’ll see failure as part of the process.
Examine your motivations. Over time, you’ll grow more aware of your insecurities. Talk about them with your friends, families, and mentors. As you bring them into the light, you may find they have less and less power.
Entrepreneurship can spark an explosion of professional personal growth. You’ll grow up. You may start with an employee mindset, but you’ll mature into a leader. That’s how entrepreneurship will change you.
P.S. If this seems daunting, start with a side hustle. It can ease you into the role of entrepreneurship without throwing you into the deep end too soon!
Peak human performance.
Operating at your full potential consistently sounds too good to be true. We all want to accomplish more at our jobs and around the house. But a million little distractions always seem to throw us off course. Sure, we all have flashes of inspiration, but many of us settle for a fraction of our true capabilities.
But there’s a better way.
Researchers have discovered that high productivity doesn’t have to be limited to short bursts. There’s actually a very specific state of mind that results in stunning levels of output that’s triggered by certain psychological factors. It’s called flow, and understanding how it works may change your life.
What is flow?
Technically speaking, “Flow is a cognitive state where one is completely immersed in an activity… It involves intense focus, creative engagement, and the loss of awareness of the self.”¹ Think of it like this: what’s your favorite quarterback thinking about when he’s making a game winning play? Almost nothing else besides what he’s doing in the moment. That state of total concentration on the task at hand is what defines flow. Other sensations follow. Decisions seem to make themselves. You lose awareness of what’s going on around you. Time either seems to fly by or you see things in slow motion. And, most importantly, you feel awesome. You’re “in the zone.”
You’ve almost certainly achieved this flow state at least once in your life. But it probably doesn’t seem replicable. You were just on during that highschool football championship game or playing that local show with your buddies or giving that presentation. Fortunately, research hasn’t just described flow; it’s discovered a few factors that contribute to achieving peak performance.
The first flow key is to establish goals.
Your brain loves objectives. It loves feeling like it’s accomplishing things. Having a clear outcome in mind will help you tune out the distractions that don’t matter and hone in on what does. Identify your desired goal, outline in detail how you’ll accomplish it, and then proceed to the second flow key.
The second flow key is the balance between challenge and boredom.
Very often, facing a difficult task doesn’t naturally induce deep focus. It actually can make us feel anxious, scared, and avoidant. However, a mundane and simple activity, like washing dishes, doesn’t require the brainpower to trigger intense concentration.
Flow lives in the happy medium between those extremes of crushing anxiety and mind-melting boredom.
You have to have the confidence that you can actually crush the challenge at hand, but also not find it too easy or boring. Dial in your ideal difficulty level before you start a project. Expect more from your mundane responsibilities and get help for the daunting ones. Raise the stakes for your performance but make sure you don’t drown in the process!
The third flow key is immediate feedback.
Let’s say you’ve hired a coach to help you master a skill. Would you prefer them to write up an annual review on your progress or give you tips, critiques, and advice as often as possible?
Think about all the bad habits and practices you would develop without their regular oversight. You might discover you’ve been doing things wrong for a whole year if you’re only getting an annual checkup!
Instant feedback allows you to constantly refine your process and execution while also setting up micro goals for you to accomplish. It’s a simple way to add a dash of challenge to your daily routine that locks you in and helps you achieve peak performance.
Seek out frequent feedback. Ask your boss or co-workers or coach to give you critiques as often as possible. That constant stream of input will either make you feel good about what you’ve accomplished or give you new obstacles to overcome!
Achieving this state of peak performance isn’t always easy. There’s a cycle to entering flow that includes a difficult first phase. It’s hard work for our brain to enter into total focus and concentration. This first barrier is where most of us quit because intense concentration doesn’t feel great at first. But overcoming that initial resistance can open up a whole new world of productivity and performance. Use the three flow keys, push past the opening waves of discomfort and get into your zone! Sources
¹ “Flow,” Psychology Today, accessed Sept. 24, 2020, https://www.psychologytoday.com/us/basics/flow
Mastering a skill takes time, effort, and sometimes money.
Hours of dedicated learning, training, and mentorship are required to move from amateur to expert. But who has the time for that? Most of us are still figuring out our careers or how to be a better parent or partner. With our busy lives, acquiring an additional skill—no matter how beneficial or fulfilling it may be—can seem like a fantasy.
But what if there were a way to quickly become competent at a skill? It turns out that there are some simple steps you can take to jumpstart your learning process. Here are some tips for quick skill acquisition!
Skills are typically composed of smaller processes. For instance, playing a song on piano requires a few different abilities. You must be able to move each finger to the right keys at the right time, you should probably know how to read music, and possess a sense of when to play more loudly or softly. Trying to play a song without some command of those capabilities can feel overwhelming or impossible!
That’s why it’s useful to start with the end product and work backwards to discover the little skills you need to master. Once you see the micro-processes involved, you can start working forward. This might feel silly at first. Jumping between the same few notes over and over again until you’ve got them down isn’t the most glamorous endeavor! But it lays the foundation for a more complicated and satisfying skill that will pay off in the long run.
It’s easy to think making progress will be a straight line. We’re building up our little skills, getting better and better with each practice session. But pretty soon we hit a wall. There’s a problem that seems we can’t overcome. We might even start backsliding or feeling like we’re getting worse!
Don’t sweat a roadblock. It’s perfectly normal to hit a plateau when you’re trying to acquire a skill. Take a break from practice, go for a walk or take a nap, and get back to it with a fresh perspective. You might be surprised by how much learning occurs when you allow your brain to relax and process.
As nice as it sounds, multitasking simply does not work. There’s overwhelming evidence that it actually slows down your brain and wildly reduces efficiency.¹ Multitasking must be avoided at all costs when you’re trying to quickly learn a new skill. Try setting aside some undistracted time every morning or evening for a few weeks to work on your skill. That means leaving your phone in another room, turning off the TV, and telling your family that you’ll be busy for a while. Get in the zone and start practicing!
An hour every evening for a month won’t transform you into a Picasso. You’re not shooting to be a virtuoso. Instead, these tips and strategies may help you quickly acquire competence in just about anything you set your mind to. So draw up a list of some skills you want to develop and start learning!
¹ “Multitasking is dead. Monotasking is better for our health, relationships and productivity,” Wendy Rose Gould, Today, May 13, 2022, https://www.today.com/health/mind-body/multitasking-bad-productivity-monotasking-rcna26968
Are you stagnating?
Have you fallen into a rut of living the same day over and over again, rehashing the same information and thinking the same thoughts? Maybe you’re bored and looking for adventure or intellectual stimulation. It turns out that there are actually a few things you can do to consistently push your mental capacities and become a lifelong learner!
Good writing is magical. It can transport us to distant lands and introduce us to incredible worlds and characters. But reading can also transform our minds, especially when we encounter new and challenging ideas. We’re able to overcome the limitations of our own imaginations and experiences and see the world through someone else’s eyes.
Surveys have shown that almost all successful people, regardless of their backgrounds, read extensively.¹ And it’s no wonder; the ability to assume appreciate perspective is incredibly powerful. But what should you be reading?
Expand your horizons.
Not all reading is created equal. Romance novels about vampires and werewolves might count as brain “junk food”. It also might be best to avoid a 19th-century philosophical treatise right out of the gate!
Instead, explore entry-level books about topics you don’t know a lot about. Dip your toe into new subjects and see if they spark your interest! You can always move to more advanced work on the subject from there. On the other hand, you can find new opinions and perspectives on topics that you’ve already mastered. How is your field changing or evolving?
Conversation is another great way to encounter new ideas. Chances are that you’re surrounded by vast amounts of knowledge sitting untapped inside your friends and family. You just need to know how to extract it! The keys are to listen seriously and ask real questions based on what you’ve heard. Most of us are more consumed with what we’re going to say next than with what the other person is saying. Honing in on what you’re hearing and trying to develop questions as you listen helps you understand what they’re saying and fuels your curiosity. It’s a virtuous cycle where everyone benefits!
But the key to both of these lifelong learning strategies is to focus intensely. That means when you’re reading or taking a class, turn off your phone and absorb what’s right before you. Engage in conversation intentionally, asking real questions based on what the other person is saying. You might be surprised how tricky both of those things can be at first! But stick with it. Those learning muscles will grow stronger and stronger until you’re brimming with information!
One final tip: always ask why. Don’t just ponder something to yourself. Ask someone who might possibly have an answer! And don’t be vague. Be as precise and specific as possible when you ask your question. The best thing about learning is that you can potentially keep learning forever! Learn to love the process of learning, and you might be amazed by how far your brain power can go.
¹ “A self-made millionaire who studied 1,200 wealthy people found they all have one — free — pastime in common,” Kathleen Elkins, Insider, Aug 21, 2015, https://www.businessinsider.com/rich-people-like-to-read-2015-8
Receiving criticism is rarely fun.
Having flaws in your work pointed out to you can be a stressful experience and seriously affect your mood and self-image. Even criticizing someone else’s performance may make you feel uncomfortable and self-conscious.
But criticism is incredibly important. When done correctly, it can empower us to improve our weaknesses and maximize our strengths. But first, we have to learn how to receive criticism well and not let our egos get in the way. Here are a few ideas!
Pause and reframe.
It’s easy to react poorly even to the best intentioned criticism. There’s an emotional leap we make where something simple like “I think this could be said better” gets interpreted as “you’re dumb and made a dumb decision and will always be dumb.” But that’s often our own emotions or insecurities talking and unnecessarily connecting dots. Next time you’re facing criticism, try taking a deep breath and pausing before you respond or react. You can also take that pause to reframe the situation in your mind. Is this really your boss seeking to degrade and destroy you or is this an opportunity to learn and improve?
Know your value.
One of the key factors in how you handle criticism is how you value yourself. Even gentle advice can deeply hurt someone who has a low estimation of their worth. To them, it may seem to confirm their suspicion that they’re really not that useful and that they should probably just give up. The same goes for people who are dependent on praise and approval. Criticism can make them feel like they have to perform like a superhuman to earn the approval of the person criticizing. Until they do that, they’ll be a nervous wreck!
The key to overcoming these barriers is to understand that you have value in and of yourself. Part of that worth comes from your accomplishments and skills, but some of it comes down to your mindset. What do you tell yourself about yourself? Have you really studied the art of self-confidence? Start developing the skills it takes to know your own worth and watch as your attitude towards feedback changes!
Consider the source.
It’s also worth remembering that not all criticism is created equal. There’s some feedback that might not be worth taking seriously whatsoever. Your nagging grandmother, your impossible to please friend, and your nitpicking coworker are probably not the best places to turn for useful critiques and advice. But bosses, experts, and mentors? That’s where you need to put aside your pride, remember that you still have value, and actually listen.
You might be surprised how these simple steps can transform your perspective on criticism. Suddenly, the advice and critiques of others seem less like threats and more like opportunities. There’s so much wisdom walking around in your peers and mentors. Learning how to handle criticism like a pro opens up access to a whole new world of experience and ideas that just might change your life!
There are some aspects of creativity that you just can’t fake.
Some people seem to be born with an eye for the new and the unexpected and the exciting. There’s nothing wrong with conventional thinking; you probably don’t want a doctor or nurse known for an avant-garde attitude! But there are times when we’re confronted by problems without obvious solutions. We have to think outside the box to overcome and make progress. Fortunately, there are some steps you can take to approach life more creatively. You might not become a Van Gogh, but these tips might come in handy the next time you encounter a roadblock.
Talk to the experts to expand your horizons.
Experts can be a touch boring, especially when they keep lording their knowledge over you at dinner parties. But they can also be a huge source of inspiration, if you know how to talk to them! Instead of zoning out or looking for a way to interject your own opinion, start listening for opportunities to ask questions. Look for things you don’t understand about what they’re saying or an idea that strikes you as interesting and ask them about it. And when they’re done explaining it, try repeating it back in your own words. You might be surprised by the connections that your brain starts to make. Plus, the person you’re talking to will feel valued and appreciated!
Boredom births creativity.¹ It’s counterintuitive, but it makes sense when you think about it. Your brain likes to be busy. Watching paint dry or reading the phonebook is so dull that (if you actually did those activities) you’d spontaneously start exploring new ideas just to pass the time. Your brain is never less inhibited or less constrained than when you’re performing a mundane task. Clear out some time in your schedule for a boring activity. Maybe (safely!) try voice recording your ideas in the car on your commute to and from work. You might find a long shower is the perfect time to brainstorm and think through problems. Get creative and do something monotonous!
Pick up a creative hobby. If your schedule is already full and you’re constantly on the move, picking up a hobby might seem kind of pointless. But a hobby can teach you important lessons about creativity that you can’t learn anywhere else. You might learn that performing a beautiful song is composed of dozens of little micro-movements and components that all take time to learn and master. You might learn that painting a stunning landscape starts with a single brushstroke. And you might learn that out-foxing your opponent in chess comes down to your burgeoning ability to imagine a dozen possible outcomes and responding well when things don’t go your way. Clear out some time, talk to an expert, and start creating something just for fun!
Start with the craziest idea first.
Convention is the biggest enemy of creativity. We’ve all had ideas that we’re afraid to share or voice because we think people will think we’re stupid. But being creative is all about seeing potential where no one else can. And that by default means some folks are going to shoot you looks. Overcome all of that by expressing your wildest ideas first. Come out of the gate with a barn burner. Listen to serious feedback and criticisms, but don’t be afraid to voice your ideas. You might just stumble on something brilliant!
These tips may not transform you into a generation-defining sculptor or wordsmith*. But they might just spark the creative edge you need to see problems in a new light and find opportunities where others see danger. So make some time, start some conversations, pick up some hobbies, and start dreaming!
*Please let me know if this article does happen to make you into a generation defining artist of any kind!
¹ “How boredom can make you more productive and creative,” Ivana Fisic, Clockify, Jun 22, 2022 https://clockify.me/blog/managing-time/boredom-can-make-you-more-productive-and-creative/
We all get frustrated from time to time.
It makes sense. Lines are long, traffic is bad, and situations don’t always conform to our expectations. Staying calm in the face of difficulties isn’t easy. We get angry and upset and vent those feelings to anyone who will listen.
But there’s a reason patience is considered a virtue. Here’s a quick case for practicing patience in your personal and professional life!
What is patience?
Merriam-Webster defines patience as “bearing pains or trials calmly or without complaint.” Also: “not hasty or impetuous.” Let’s unpack those definitions!
Patience is basically a calm response when things don’t go your way or meet your expectations. Is a project taking longer than you want? A patient response would be to not get angry, maintain your composure, and keep working your best at it.
The benefits of patience.
We don’t always have the luxury of making decisions in a stress-free environment. But patience comes with a variety of positives. First, it gives us a degree of clarity when we’re making tough choices. Enacting a bit of patience can prevent you from making an emotional call when you unexpectedly feel the heat!
Second, patience can help us achieve our goals. It can be easier to do things with short-term benefits. But doing something today that will help us a year down the road? That can be much harder. Patience can help us accomplish things now that will benefit us later in life. It helps us tolerate discomfort with grace and wait to reap the rewards of hard work later down the line!
Finally, patience towards others can encourage them to be patient towards us. There’s nothing more alienating than getting snapped out by someone who loses their temper when things don’t go their way. But responding graciously and calmly to a person’s disappointing behavior can make a huge difference in their lives and may help them improve. It might also make them think twice before they treat you poorly the next time!
How to practice patience.
Recognizing the benefits of patience is one thing, but actually being patient? That’s a whole different ball game! Here are some tips for the next time you feel yourself growing impatient with a person or situation:
Breathe deeply. It’s one of the simplest ways of calming yourself down when you feel frustration starting to bubble! Take a few deep breaths and reassess the situation with a fresh perspective.
Empathize. Try to understand the perspective of the people who are upsetting you. What’s the best possible reason that they might be doing this annoying thing? Does it make some sense from their point of view and given their experience? Are they legitimately being malicious or do they have understandable motives for their actions?
Be grateful! You probably have much more to be thankful for than you realize. Take some time to count your blessings and remember the good things in life. You might be surprised by how much that reframes your experience and makes you more patient!
One last thing: Don’t confuse patience with weakness! We’re so used to a go get ‘em, hustle mentality that patiently working and waiting can seem counter-intuitive and downright dumb. But patience has always been a virtue, and it can make a big difference in your personal life and your business!
Chances are you’ve cooked some pretty elaborate plans to trick yourself into being more productive.
Have you considered the role your surroundings play in your everyday life? It turns out that one of the easiest ways to bring about change in our lives is actually to change our environments. What if the layout of your bedroom or the distance from your desk to the kitchen was impacting your productivity and decision making? There’s plenty of room for each of us to improve. Here’s how and why making some changes to your environment works.
Your brain is efficient Making decisions is draining. (Heard of “decision fatigue”? It’s real!) We can only make so many choices per day before we start to run out of steam and need a rest. But we’re faced with countless choices every time we wake up! Should I go back to sleep? Should I shower or brush my teeth first? What will I wear to work? Should I try out that new shortcut to the office? It can become stressful for your brain to struggle with a choice every time one of these little prompts presents itself. That’s why we rely on decision shortcuts called habits.
A habit is just a routine that you regularly perform. Most of the time we don’t even notice that we’re engaging in a habit because it’s second nature to us. And there’s a reason for that. It’s your brain saving energy by going on autopilot to perform an action without having to make a decision. That way you can use the bulk of your mental power on unique and important problems that might pop up during the day, not on thinking about when you should brush your teeth!
Trick yourself into making wise decisions What does your brain’s love of shortcuts have to do with your environment? Let’s look at an example.
Your alarm clock is right next to your bed. It goes off every morning at 7:30am. It doesn’t take you long to figure out that you can smack the snooze button and go straight back to sleep with hardly any effort. Before long you’re hitting the snooze button every time the alarm goes off without even thinking about it. You’ve trained yourself to sleep in later by making your alarm easier to turn off. But what if your alarm was on the other side of your room? What if to silence it you had to stand up, walk over, and hit a button? That simple change could give you the jolt that you need to wake up and get your day started on time!
Take a look at your surroundings and ask yourself what kind of behavior it encourages. Is it more convenient for you to grab a soda from the fridge or fill up your water bottle? When you work at home, are you in the middle of distractions like the kids playing or too close to the TV? At work, does your office layout lend itself to productivity or socializing with your co-workers?
It might take some legwork to get started, but try to arrange your life in a way that makes wise decisions easier. You might be surprised by the results!
Boredom fuels creativity.
Why? Because boredom is profoundly uncomfortable. You can’t ignore it. That itch for something—anything—to fill your attention, your imagination? That’s boredom.
Think about how far people will go to avoid boredom. One study found that it can be so unbearable that most people would rather endure an electric shock than sit alone with their thoughts for 15 minutes.¹
Why do people move to new cities, fly across oceans, skydive, paint masterpieces, or create businesses?
Because they’re bored. Boredom drives people to seek new ideas, experiences, and solutions.
Boredom is a good thing. That’s why always trying to instantly cure it will hamstring your creativity.
Think about the thing you’re probably holding in your hand right now as you read this. It’s the ultimate boredom killer—your phone. Any craving for something new can be instantly extinguished with a viral cat video, trending makeup tutorial, the latest game release, or that life-changing self improvement prompt that will get you out of bed earlier tomorrow.
The solution? Put your phone down and make space for boredom. Block out 15 minutes a day for absolutely nothing. Stare at the wall. Twiddle your thumbs. Above all, let your mind wander. You may be amazed by the thoughts, ideas, and visions you develop to occupy your time.
What great things will you allow your boredom to drive you towards?
¹ “The Unexpected Value of Boredom for Well-Being and Creativity,” Jeffrey Davis M.A., Psychology Today, Jun 30, 2022, https://www.psychologytoday.com/us/blog/tracking-wonder/202206/the-unexpected-value-boredom-well-being-and-creativity
Study after study has shown that hopping in the shower and turning the handle towards C can have tremendous benefits.
It’s claimed that doing this can boost your mood, enhance metabolism, and increase focus. One experiment even found that ice baths and breathing exercises can reduce the impact of illnesses like E. Coli.¹
But why? And more importantly before you dive into a frozen lake, how?
The science of cold showers and ice baths is actually pretty simple.
Cold showers suck. They feel terrible. The first drops of arctic water that blast your back or face seem to turn off your brain. Your heart starts racing. Your vision may get blurry. You start thinking, “how can I make this stop?” In other words, you enter full on survival mode.
And that’s one of the best things you can do for your body.
Why? Because your body floods with chemicals to make sure you survive.
Dopamine levels soar. That’s the chemical that makes you pursue goals, like getting out of the shower alive.
Adrenaline surges through your body. That’s the chemical that makes you want to move and scream and focus and escape.
Your body starts torching calories. That’s so it can maintain a stable body temperature.
And those chemicals and processes persist once you turn off the water. That fight-or-flight response gets replaced by a profound sense of calm focus that can last for hours.³
That’s not counting the mental toughness benefit. Every time you step into that stream of cold water, you’re training yourself to endure something unpleasant. You strengthen your ability to overcome fear and to do hard, yet beneficial, things.
There are some critical factors to consider…
Don’t take cold showers too often.
Eventually, you’ll get used to shock and minimize the benefits. According to Andrew Huberman, a Stanford professor, you should aim for 11 minutes in cold water per week.²
Don’t expose yourself to dangerous situations.
Diving into a frozen lake on your first day could lead to panic and even death. Start with an uncomfortable, but safe temperature in your own shower in your own house, and build up your tolerance.
Don’t take cold showers if you’re trying to build muscle.
Cold showers are perfect if you need to eliminate muscle soreness. But it also impacts muscle hypertrophy, slowing growth. So if you need to quickly recover from workouts, take cold showers. But if you’re trying to gain mass, opt with your normal shower routine instead.
Cold showers provide a host of benefits, from boosting your mood to aiding in weight loss. But it’s important to start slowly and increase the intensity gradually to avoid any negative consequences. So if you’re looking for a way to improve your mental toughness and boost your productivity, add a cold shower to your routine. Just make sure you do it safely.
¹ “MR ICE: Men’s Health Chills With Iceman Wim Hof,” Alex Harris, Men’s Health, 27 Apr 2022, https://www.menshealth.com/uk/health/a758182/big-read-mh-chills-with-iceman-wim-hof/
² “The Science & Use of Cold Exposure for Health & Performance,” Andrew Huberman, Huberman Lab, May 1, 2022, https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
³ “Cold Shower for Anxiety: Does It Help?” Kristeen Cherney, Healthline, June 22, 2022, https://www.healthline.com/health/anxiety/cold-shower-for-anxiety
It’s not your imagination—your cramped, beige cubicle might be torpedoing your productivity.
Research has shown time and again that your work environment plays a critical role in your level of focus, analytical thinking, and creativity.
So if you have the freedom to do so, here are a few ways to spice up your workspace to maximize productivity.
Alternate sitting and standing
It turns out that standing desks aren’t just a fad—they can actually boost productivity.
According to Andrew Huberman, a neuroscientist at Stanford University, research has shown that halving your sitting time at work can reduce back and neck pain and boost cognitive performance.
And best of all, you don’t need a fancy contraption to make it happen. Simply stack some boxes or books to lift your computer and monitor—voila! Now you have a standing desk.
At the start of your day, increasing your light exposure can boost your focus. Why? Because your body and brain are conditioned to respond to sunlight. It’s a powerful trigger that your day has started and you need to get it in gear!
So first thing, go outside and sit in the sun for a few minutes. When you’re in the office, turn on overhead lights, lamps, and ring lights. If you can, work by an open window. You might be surprised by the impact it has on your alertness and focus.
Just be sure to tone down the intensity as the day wears on so your body knows it’s time to settle down, relax, and hit the hay. Bright light exposure when it’s too late can be detrimental to sleep, especially looking at your phone less than an hour before you want to go to bed. The light shining in your eyes tells your body that you need to stay awake.
Leverage ceiling height to switch mental gears
You read that correctly. The height of your ceiling can help you toggle between analytic mode and creative mode.
High ceilings tend to promote creativity and brainstorming. Low ceilings promote analytical thinking.
It’s called the cathedral effect, and for good reason. Think about how you would feel stepping into the Chartres Cathedral vs. say, your basement. One creates awe, wonder, and an appreciation of beauty. The other forces you to zero in on only what’s in front of you, like that load of laundry you forgot about.
So as a rule, try to do your creative thinking in high, open spaces. Do your analyzing in closed, dull, non-distracting spaces.
Try one or two of these strategies over the next week and see if they impact your productivity. I’d love to hear about your results!
Oops. You did it again.
Maybe you used the credit card to buy something you didn’t really need, even though you’ve sworn it off time and time again.
Maybe you found yourself clicking checkout, even though you promised to stop online shopping.
Or maybe you just found yourself discouraged by the number in your bank account… again.
Either way, you’ve had a financial relapse—you did something to set back progress with your goals, even though you knew better.
It sucks. It’s enough to make you throw up your hands and quit.
But here’s the truth—it’s part of the process.
Research suggests that there are six steps to changing behavior…
Pre-contemplation » Contemplation » Preparation » Action » Maintenance » Relapse
Why is relapse the final step? Because it’s an opportunity. It reveals the limitations in your strategy, unnoticed behavior triggers, and above all, new areas for growth.
This is good to acknowledge, but it’s a far cry from how relapses make you feel. They feel like proof positive that you’ll never change, that you didn’t change. You fell back into your old behaviors.
But nothing could be further from the truth. The reality is that relapses merely point you to deeper truths about yourself… and what you’re capable of.
So next time you feel down about a hard-to-break financial habit, give yourself some grace. Examine what happened, and integrate what you learn into your strategy.
Consider meeting with a financial professional to chat things through. They can help you process what happened, refocus on your goals, and create a strategy to prevent future relapses.
And if you feel like you’re stuck in harmful financial habits that you can’t break, book a meeting with a licensed and qualified mental health professional. They can help you identify patterns, understand their origins, and develop steps for change.
¹ “Prochaska and DiClemente’s Stages of Change Model for Social Workers,” Yeshiva University, May 11, 2021, https://online.yu.edu/wurzweiler/blog/prochaska-and-diclementes-stages-of-change-model-for-social-workers
It’s official—Americans aren’t going back to work.
Even though there were 10 million job openings in June of 2021.¹
If you’ve been out and about, you’ve seen firsthand that jobs aren’t getting filled.
You may have noticed the signs at your local grocery store. Or the longer wait at your favorite restaurant. Or slower service from businesses you depend on.
They all stem from the same source. Americans aren’t rushing back to work.
But why? The COVID-19 pandemic caused mass unemployment and havoc for millions of American families. Wouldn’t they want to start earning money again, ASAP?
It’s not the unemployment benefits holding them back. For many, those dried up months ago, and the numbers still haven’t budged.²
And again, it’s not that there aren’t jobs. There are millions of opportunities out there!
Here’s an idea—many people have woken up to the fact that most jobs suck.
Most jobs leave you completely at the mercy of your boss. If they mismanage the business, your job’s in danger. If you want a bigger bonus, your job’s in danger. If another pandemic breaks out, your job’s in danger.
They give you no control over your hours, your income, your location, or your future.
Who would want to go back to that?
Instead, Americans are looking for a better opportunity. They want control of their future, their wealth, and their hours. They want to replace the insecurity of a 9 to 5 with more reliable sources of income.
If they see an opportunity that checks those boxes, they’ll be willing to re-enter the workforce.
Americans are looking for a better path. The million dollar question is, who will provide it for them?
¹ “Many Americans aren’t going back to work, but it’s not for the reason you might expect,” Paul Brandus, MarketWatch, Aug 14, 2021, https://www.marketwatch.com/story/many-americans-arent-going-back-to-work-but-its-not-for-the-reason-you-might-expect-11628772985
² “What states are ending federal unemployment benefits early? See who has cut the extra $300 a week,” Charisse Jones, USA Today, Jul 1, 2021, https://www.usatoday.com/story/money/2021/07/01/unemployment-benefits-covid-federal-aid-ending-early-many-states/7815341002/