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Wednesday, 19 October 2022
Becoming A Morning Person (Infographic)
Top Tips For Becoming An Early Riser
When it comes to time management, we often say that we all have the same amount of time each day; it comes down to how we use it. While those are wise words, could there still be a way to get an edge? Becoming an early riser is one way we can gain an edge. We can't just create more time but getting up earlier can make it feel like we have. Those quiet mornings where you are alone with yourself, and your thoughts can be some of the most productive minutes of your day. If you struggle with getting up in the morning, consider these nine ways you can become an early riser.
1. Start the Night Before
The more you prepare the night before, the less stress you will have when you wake up. Think about what will make the morning less hectic. Would packing your lunch ease some of the morning chaos? Maybe placing your briefcase, purse, or other bags on a launch pad near the door helps.
2. Get to Bed Earlier
Rising earlier doesn’t mean you can go to bed at your usual time and get up rested. Your body still needs the same hours of sleep, so plan on shifting your bedtime to accommodate your new rise time. If you need seven hours of sleep and want to get up by 5 AM, you should aim to be in bed by 10 PM.
3. Develop a Bedtime Routine
Parents understand the benefits of holding to a bedtime routine for their kids. Why not think about what you do each evening before you go to bed that helps relax you. Maybe you enjoy a warm bath or reading in bed to help you wind down. Train your body that these activities mean bedtime is on the horizon.
4. Avoid Screen Time Before Bed
The backlighting of phones, computers, and televisions keeps your brain busy even if you scroll through social media to relax. Instead, give yourself a media curfew to let your mind and brain wind down before bed.
5. Ease into the New Alarm Time
Setting your alarm two hours before your usual time to get up may put your body into shock. You may also find that you don’t make it two days before you are back into old patterns. It benefits many to slowly turn the alarm back by 15-20 minutes each day until they get to their ideal wake-up time.
6. Place the Alarm Across the Room
It is much easier to hit the snooze button if your alarm clock is next to your head. By putting it across the room, you force your body to get up and get moving, and you stand a better chance of staying up.
7. Get Out of Bed Right Away
It is easy to rationalize sneaking in just five more minutes. Soon, five minutes turns to ten minutes, and you are now oversleeping. Immediately getting out of bed sends signals to your body that sleep is over and it’s time to start a new day.
8. Establish a Morning Routine
Whatever you decide to do, you train your brain and body what is supposed to happen after jumping out of bed. You may include meditation, prayer, exercise, showering, and eating breakfast. You may find that your body does this routine out of muscle memory eventually.
9. Stick to the Plan Even on Weekends
For the best benefits, try to go to bed and get up at the same times seven days a week. You don’t have to jump into the same activities as on weekdays, but you can develop the early riser habit faster if you stick to it seven days a week. So, go ahead and enjoy a second cup of coffee while listening to morning jazz.
6 Ways to Deal with Naysayers and Crush Your Goals
Taking a leap of faith for yourself is an already daunting and challenging path. Naysayers or Negative Nancy’s only make the journey that much more difficult. You do not need their pessimism, nor do you have to deal with it. There are several ways to deal with these individuals so you can move past them and crush your goals.
1. Distance Yourself from the Negative
If possible, put space between those individuals and your goals. Continually listening to doubt will eventually manifest into challenging yourself. If you cannot distance yourself from a naysayer, have an honest conversation with them. Explain that you don’t have to have their support, but their discouragement is not welcome. Be polite but firm.
2. Bolster Yourself with Support
Once you have pushed away the negative, bring in the support. Surrounding yourself with people that believe in your goals will allow you to be yourself and unapologetically go after what you want. The support you receive from others will act as reassurance on the path you are taking, and they will help pick you up when times are tough.
3. No Justification Necessary
You do not have to justify yourself, your goals, or the path you are taking to anyone. Everyone is different, no two people live identical lives or achieve their goals in the same ways. If someone questions you, simply say, “This is what I choose.”
4. Don’t Share
If you know someone you will need to be around think you are crazy for going after your goal in a big way, don’t give them ammunition. Avoid talking about your plans around them. If they try to bring it up, take the conversation another direction.
5. Turn Doubt into Motivation
If someone doubts you, use their doubt as motivation. Maybe that means making a wager or promising yourself that you’ll prove him or her wrong. Either way, do not let the uncertainty of others weigh you down. Most likely, what they think really doesn’t matter.
6. Embrace Solitude and Reflection
Keeping up the hustle to achieve your goals can be a lonely path sometimes. Give yourself downtime to reflect on your goals, how far you have come, and re-evaluate your plan of action. This quiet time will also fill your cup and let new ideas and motivation form.
Naysayers are everywhere in life. They are in your family, at work, and maybe even your friend group. This does not mean that you need to spend your life working within the parameters of their beliefs. You can move beyond their negativity and crush your goals with relentless willpower.
4 Ways Introverts Can Enjoy More Social Confidence
We used the word "enjoy" in that title for a reason. Social confidence is important for building relationships. This is true of the introvert, the extrovert and the average person who is somewhere between those two personality extremes.
You can enjoy a much more successful career when you have powerful social skills. Your personal relationships benefit. The person who's confident when interacting with others has a high level of self-esteem. They enjoy a powerful self-belief that they are capable in social situations.
That's not to say that introverts don't have wonderful and rewarding lives. They simply have a view of their best life that's different from an extroverted person.
By the way, it's often believed that introverts despise interacting with people. That's almost never the case. It's simply that they would prefer to spend more time on their own. That's how they recharge their batteries. The extroverted person does the same thing by spending a lot of time with other people. Each of these individuals is different in many ways, and no one approach is worse or better than the other.
That having been said, introverts often want better skills at socializing. They understand they can improve some aspect of their life if they had more confidence when dealing with people. If this sounds like you, we're here to help. Here are 4 ways that have been proven to help introverts build confidence in social settings.
1. Don't Overdo It
Introverts can enjoy socializing just as much as introverts. In many cases they do. The difference is that the introverted person loses physical and mental energy from socializing too frequently or for too long.
If you want to perform better in social situations, limit your exposure. Pick your battles. Don't try to drink from a fire hydrant. Plan short periods of time where you're going to expand your social skills over the next week or month. When you feel your energy starts to wane, return home or wherever it is you feel most comfortable recharging your batteries.
2. Prepare Ahead of Time
You might be an introvert that doesn't have much experience interacting with others. That's okay. You can learn how to socialize. Do some prep work before you know you're going to deal with others.
Think of the conversation beforehand. What's the environment going to be like? Who's going to be there? This type of homework can help you succeed in social situations and become more confident and capable.
3. Remember … Rome Wasn't Built in a Day
The old saying that it took a long time to build one of the greatest civilizations in human history is important here. Big accomplishments don't happen overnight. If you are extremely introverted, work on one step at a time to become more of a social animal.
Maybe the first thing you want to do is get comfortable leaving your house. You might leave your home and walk 100 feet down the road and then return home. If that's a big deal for you, give yourself a huge pat on the back!
You did great. Once you're comfortable leaving home, then strike up a conversation with a stranger. Take one small step at a time and before you know it you'll have walked a mile down the road to improving your social skills.
4. Look at Rejection like a Successful Salesperson
The best salespeople get excited when they hear, "No." They know that every rejection gets them closer to making their next sale. You can look at social rejection the same way. See the situation objectively. What can you learn? What did you do right? What did you do wrong? Take rejection or social failure as an opportunity to get better, and then move on.
Introverts aren't necessarily scared of people. They usually aren't. They just prefer to spend a minimal amount of time in the presence of others. If this is you, and you want to build your social confidence, the tips we just shared with you can help. They make you feel more comfortable when interacting with people. You'll also be proud of yourself for stepping out of your comfort zone.
Staying Young Through All Your Years
There’s nothing wrong with enjoying the experience and wisdom that comes as we get a bit older. Even looking at those grey hair or fine lines can give you a feeling of fulfilment.
However, what most people dread about aging isn’t just looking old; it’s also feeling old. Everybody wants to avoid all those aches, pains, and cognitive decline that sometimes accompany old age.
Yet, we’re here to tell you about some expert-approved strategies that can help you look and feel young, healthy, and vibrant.
Let’s get started.
1. Meditate Daily
Constant surges of cortisol and adrenaline take a heavy toll on your mental, emotional, and physical health. They’re also one the biggest instigators of chronic diseases, like depression, high blood pressure, heart diseases, and dementia.
An effective way to slow down the effects of stress hormones is by meditating. You can do it for just five minutes a day for an hour, depending on how much time you have and your skill level.
The most important part of meditation is breathing deeply and avoiding pushing away thoughts that pop into your mind. If you do get any thoughts, simply accept them, then go back to your breathing.
Some people also repeat a mantra, such as a certain word, phrase, prayer, or a simple hum. Mantras are known in the meditation world as ‘a relaxation response’ to the stressors of the outside world.
2. Volunteer Often
Helping others is a great way to stay young at heart. Studies show that when we help others, whether it’s a stranger or your best friend, our brain releases oxytocin. This ‘feel-good’ hormone enhances your mood and counteracts the effects of the stress hormone cortisol.
Volunteering also gives you a sense of purpose, boosting your self-esteem and making you feel good about yourself.
Another benefit of volunteering is that you get to meet new people who share similar interests. It also strengthens your support network and boosts your ties to the community.
3. Exercise Regularly
The great thing about exercise is that it doesn’t have to be grueling hour-long sessions at the gym. It can be as calming as doing some yoga or tai-chi. Both are designed to help reduce stress while strengthening your muscles.
There’s even been research done on their ability to rejuvenate the immune and digestive systems. Not only that, but physical exercise is great for boosting brain power as well.
So, they’re good for keeping your mind and body young. Other types of anti-aging workouts include:
- Low-impact cardio routines
- Standing calf raises
- Arm and leg crosses
4. Eat Right
One of the best ways to feel and look young through all your years is to eat the right types of food. Certain foods contain the vitamins and minerals we need to reduce the risk of chronic diseases, cancer, and even Alzheimer’s.
Pomegranates, berries, leafy veggies, and nuts are all great examples of what health experts refer to as ‘superfoods.’ They recommend we eat these foods daily because they contain high levels of antioxidants and amino acids, as well as loads of vitamins and minerals.
When taken in the right amounts, they help you sleep better, boost your immune system, and improve your memory!
5. Stay Hydrated
Drinking water and other healthy beverages throughout the day helps keep your cells supple and healthy. People who drink large amounts of water throughout the day tend to have fewer wrinkles and soft lines than those who don’t.
Some drinks, such as green tea, have the potential to lower the risk of certain types of cancer. Even more impressive is that several studies show that drinking at least one cup a day can help boost your concentration and memory and keep your brain sharp.
Staying young through all your years is easy if you follow these tips. The important thing is to stay young at heart, adopt a positive mindset, and never stop learning.
5 Examples Of Social Anxiety
Social anxiety disorder, also known as social phobia, affects around 6.8 million adults in the U.S. Still, many people struggle with this condition. They are not officially diagnosed by a mental health care provider, according to the National Institute of Mental Health (NIMH).
NIMH states that this anxiety disorder can be mild to moderate and sometimes only lasts several hours. It can be long-lasting, preventing you from participating in everyday activities and relationships with others.
SAD can be defined as excessive worry and nervousness about social situations and interactions with other people that impact an individual’s ability to function.
Although this condition may seem common, many people don’t understand what it means to have social anxiety or how it manifests itself in day-to-day life. Here are five examples of social anxiety and how you can learn from them to shed light on this topic.
1. Speaking in public
Public speaking is a common fear, and it's not surprising that it causes social anxiety. Many people fear public speaking because they don't want to be judged and scrutinized by an audience.
These feelings often lead to physical symptoms like increased heart rate and sweaty palms. Speaking in front of a small group or an individual may seem less daunting than presenting in front of hundreds of people. It's important for those with this fear to realize that most audiences have members who feel anxious before making their presentations.
2. Going out with friends
Going out with friends is an event that can trigger social anxiety. However, this experience doesn't have to be a terrible one. With the right mindset, you can make it a positive experience. Below are a few ways to help manage this anxiety:
- Make your expectations realistic.
- Plan and know what to expect.
- Practice what you'll say beforehand to feel more confident when meeting new people.
- Bring a friend or someone you know who's been there before to help introduce you.
- Arrive early so you don't feel rushed.
3. Talking on the phone
Phone conversations are one of the most common triggers for people with social anxiety. Feeling anxious about talking on the phone typically stems from a fear that the person on the other end will be judging you.
It's important to remember that this is not always the case and that they may have a similar experience or understanding of what you are going through.
Think about why it might bother you to talk on the phone:
- What does it mean if someone calls?
- What are you afraid might happen when someone calls?
- Why do those thoughts make you feel uneasy?
- How does it make your body feel when these thoughts come up?
- What would need to happen for those thoughts to stop bothering you?
4. Meeting new people
When meeting new people, it is important to be able to start a conversation confidently.
If you are too anxious to do so, try one of these techniques:
- Ask the person their name and tell them yours.
- Compliment the person on their appearance or wearing something.
- Tell them how much you enjoy their work.
- Bring up an interest in common that you share with the person, such as sports or music.
- The next time you see this person, remember what you talked about so you can pick up where your last conversation left off.
5. Ordering food at restaurants
If ordering food at a restaurant, you may feel intimidated and scared. Why? You're not sure what to say or how to act. You want the person taking your order to like you, and you're terrified they won't.
You worry that the way your voice sounds is unattractive, that you don't sound smart enough, or that they'll think your voice is annoying. The anxiety that occurs when eating in public: Eating in public can be stressful for someone with social anxiety. It's hard to eat while ensuring no one looks, talks too much, or is too quiet.
Social anxiety can make a person feel self-conscious, embarrassed, and even experience panic. It is important to remember that social anxiety is a common condition that many people experience at one time or another.
While it is not easy to deal with, there are ways to overcome social anxiety and improve your quality of life. Remembering these five examples of social anxiety may help you deal with it better in the future.