5 Key Benefits Of Building Confidence

 

Confidence is a necessary trait in life that helps you to go much further in life. It isn’t always something you inherently have; sometimes you have to work at it. And once you do build it up, you have to keep working at it, as it can be easily torn down. 

 

Working at building your confidence, though, doesn’t always come easy; is it really worth the effort? What’s even in it for you? In this article, you’ll find the five key benefits that you can get from working on your confidence.

 

1)    Improved Performance

 

Having better confidence can help you perform better in various areas of your life. For instance, it can improve your productivity at work while also encouraging you to go for more challenging projects or chance getting a promotion. Being confident in what you’re doing can help you to do your absolute best. The more confident you are in your abilities, the better you will perform.

 

2)    Ease of Social Situations

 

Those who are more confident tend to be at ease in social situations. Due to their confidence, they don’t need to rely on the views of others for validation or their opinions for their own self-worth. This results in a greater sense of ease in these situations. 

 

It helps you to more freely be yourself. The positive energy and confidence these people exude in these situations attracts others to them and puts them at a greater ease as they go through new experiences.

 

3)    Better Health

 

Confidence and positive self-esteem can help to keep you in better mental health. Working to boost your confidence can help to improve your mental health and your overall health. Knowing your worth, value, and skills within yourself, rather than relying on others to provide that for you, can cause you to be happier, stronger, and more secure mentally and emotionally. 

 

Those children who grow up with a higher sense of confidence tend to get better grades, perform better in school, take better care of themselves, and tend to excel in sports, the arts, and socialization.

 

4)    Overall Happiness

 

Boosting your self-confidence can help to improve your overall happiness in life. Those who have a healthy level of confidence often report being happier and more satisfied with their lives than those who struggle with their confidence. Confidence helps you to have happier and healthier relationships, go further in your career, and perform better, leaving a person much happier and more satisfied with their lives. 

 

5)    Less Insecurity and Doubt

 

Confidence helps you to know yourself better than ever before, making you sure of your worth and value. This helps you to easily squelch the common feelings of insecurity and doubt that crop up. 

 

When you’re confident, you know what you bring to the table, what you want, and how you’re going to get it; you refuse to let insecurities build up or doubt to creep in. This helps you to go even further in life and protect the confidence you’ve already built up.

 

Confidence is a trait that, once worked at and built up, can get you very far in life. For many people, building up confidence doesn’t come easily. For those, it might even take far more motivation than for those to whom it comes easily. 

 

What’s in it for them to put all the effort and work necessary in maintaining good confidence? We hope that this article helped to provide you with all the motivation and incentive you need to start working on your confidence today.

 

Don’t wait; an improvement in your overall satisfaction and quality of life await you.

Incorporating Movement Into Your Day

Diet and exercise are important partners in achieving/maintaining a healthy weight. But how much exercise, and how intense?

 

While resources like gyms are great for slimming down and bulking up, they are also expensive and require time a solid block of time. This are difficult commitments for many people. 

 

Your body doesn’t only burn calories and build muscle while you’re at the gym, however. Below are suggestions on how you can build activity into your day so that you can burn fat and build muscle even when you can’t make it to the gym.

 

Walking For Convenience

 

The ancient philosopher Hypocrites wrote that walking is the best medicine. The air was cleaner then, but getting out and about (or at least about) is still a great way to get rid of some extra calories. 

 

Consider setting a minimum radius by block for how far something needs to be for you to start the car. If it’s within, say, five blocks or so, just walk. Blocks are a big unit of measurement, but if you do go to the store, consider parking further from the entrance. Every little bit makes a difference, after all.

 

Walking during breaks at work can burn some calories, even if it’s just around the office. It can also be a great way to help your circulation and give your eyes a rest if you have a desk job. 

 

Walking For Pleasure

 

Walking doesn’t only have to be something that you do when you need something. Consider taking a few minutes at the beginning or end of your day to take a walk outside. It can be a great way to reset to either prepare you for the day ahead or wind down from a busy day.

 

Too many resources recommend getting a dog to encourage weight loss. It’s true that having a dog to walk can be great motivation but dogs also mean a huge commitment of time and energy. If getting a dog isn’t in the books right now, consider visiting the nearest animal shelter. 

 

Many of these facilities will be more than happy to let you walk one of the dogs waiting to be adopted. As most of these facilities are under-funded, volunteers like you may be the only chance that the animals get to have their exercise too.

 

Biking Intermediate Distances

 

Getting a bicycle can be a great way to go intermediate distances, especially if you won’t need to carry anything back. In cities, bikes can be even faster than cars when you figure in traffic. They’re also cheaper to run. Different cities and towns have different rules on where you can ride a bike, however, so be sure to do some research before you take to the streets, bike-lanes or sidewalks.

 

They can also be a great all-terrain vehicle, if you find one with different gears. This is handy for rural towns that may have a paved down-town with some more difficult streets and back-roads. In cities, bikes without gears are often just as good.

 

Bikes can be fairly expensive when new, so if you’re low on funds, consider checking second-hand stores, yard sales, and the local newspaper for used bikes. Keep in mind too that they can help to save on gas and parking fees, so a well-used bike can pay itself off pretty quickly.

 

Hopefully this article has helped you to come up with a few ways to incorporate more movement into your everyday routine. Of course, this doesn’t mean that you shouldn’t also take some time out for exercising, especially exercises that build muscle. 

 

Losing weight might be your key priority right now, and that’s fine, but there are also benefits to having more muscle.

 

Heart Disease Prevention Is Possible

While it’s true that heart disease is the #1 cause of death in the US for both women and men, it’s also true that you have some control over certain risk factors that lead up to heart disease, even reverse some of the symptoms if they’re caught early on.

 

Heart Disease is considered a lifestyle disease, which means its main causes are lifestyle choices such as diet and lack of exercise. This is good news as it means that we have an adequate amount of control over it. 

 

The important thing is to learn all you can about these factors and how they can be regulated so you can enjoy a healthy, strong disease-free heart.

 

What exactly is heart disease? It’s usually a broad term which refers to several conditions relating to an unhealthy heart, which may include:

 

• Heart attack
• Stroke
• Heart failure
• Hardening of the arteries
• Arrhythmia
• Heart valve problems

 

The good news is that there are things you can do to help avoid any type of heart disease. Generally, heart diseases doesn’t happen overnight. It develops over the years, and its symptoms may be spurred on or slowed down depending on the lifestyle choices you make starting from your early adulthood years. 

 

Some scientists even argue that it starts as early as your childhood because it’s all connected. This also makes sense from the perspective of heart disease being a lifestyle disease, as many of our eating and activity habits are solidified in childhood. 

When it comes to preventing heart disease, the American Heart Association and other health experts break it down into 3 categories:

 

• Primordial prevention is for those who have no risk factors that could result in heart disease. This type of prevention works at avoiding any type of inflammation within the lining of the heart, while maintaining heart health in order to ward off high blood pressure, extra weight, and high cholesterol.

 

• Primary prevention is meant to prevent someone who’s at risk for heart disease from having a heart attack, stroke, or develop any other type of heart disease, or need surgery or angioplasty. It provides a healthy, well-balanced lifestyle for individuals who suffer from high blood pressure or high cholesterol levels. Medications may also be prescribed in an effort to control these risk factors and bring them down to healthier levels.

 

• Secondary prevention which is the measures taken after someone has suffered from some type of heart disease or undergone heart surgery. These may include taking medications to lower cholesterol levels and aspirin to help prevent blood clots. It also includes eating healthier foods, exercising regularly to ward off stress and manage weight, quitting smoking if needed and regulating how much alcohol is consumed on a daily basis. The aim of secondary prevention is to defend against a second heart attack, and to stop any advancing heart disease symptoms.

 

First things first, let’s find out what risk factors can’t be controlled so you can get them out of the way and focus on what you can control.

 

Risk factors you can’t change:

 

• Gender
• Race/ethnicity
• Family history
• Age

 

Risk factors within your control:

 

• Manage your weight
• Eat a healthy, well-balanced diet
• Regular exercise
• Low blood pressure
• Low cholesterol and triglycerides (the most common type of body fats) levels
• Maintain blood sugar levels
• Limit alcoholic consumption
• No smoking
• Manage stress
• Get quality, uninterrupted sleep

 

Whether you’re working on maintaining a healthy heart or working at reducing certain risk factors, studies have proven that making healthy lifestyle choices can fend off nearly 80% of heart diseases, 75% of sudden cardiac deaths and 50% of strokes. It’s never too early to start making those smart choices and start investing in a healthier, brighter, longer life.

 

Stop Letting The Past Dictate Your Future

 

We’ve all heard that we can’t be stuck in the past and that we have to move on with our lives, but have you ever stopped to think about it? Why should you move on from the past? Well, frankly, because it can affect nearly every other aspect of your life if you don’t. 

 

Few people devote time to thinking about how focusing on the past can be detrimental to their present and future. In this article, we’re going to provide you with, hopefully, all the argument you need to persuade you to stop letting the past dictate your future.

 

What’s so bad about focusing on the past?

 

Focusing heavily on the past, whether in a negative or a positive way, is detrimental to you and your ability to move forward with your life. Let’s talk about the negative first: holding grudges. Holding on to a particular moment or event in the past due to a negative experience stunts your emotional and mental growth. 

 

The more you focus on that, the less attention you have to give to what’s happening in the present. On the positive side of things, if you’re fixated on one particular positive event that happened in the past, you’ll miss all the positive and great things happening in the future. You also run the risk of comparing everything that happens from then on to that one “perfect” event. 

 

This fixation can lead to a few negative outcomes on your future. The more you focus on the past, the less you witness the present. You have a tendency to miss special occasions or important events. You move through life in a more distracted manner. The worst outcome of them all, though, is that you stunt your development and growth. 

 

How can focusing on the past dictate your future?

 

As we said before, focusing on something in the past can manipulate how you view present moments. It can make you distracted during events you’d otherwise be fully immersed in or cause you to compare them to another moment on from which you can’t move. 

 

These fixations can cause you to turn down new opportunities either because you’re afraid they won’t live up to the past experience or you don’t want to be taken away from it. Focusing on the past can negatively affect every decision you make, dictating your future. 

 

How do you stop focusing on the past?

 

The first step in putting an end to this behavior once and for all is to resolve to let it go. We know, it’s easier said than done, but you have to first consciously decide to do it before you can actually successfully let the past go. Letting go of the issues or moments you’re holding onto will allow you to finally move forward with your life and grow as a person. 

 

Fixated on a positive past event

 

If you’re fixated on a positive past event, letting go doesn’t mean the same thing as it does for those holding onto a grudge. Letting go in this sense is to stop comparing other events to this one. It doesn’t mean that you have to forget the moment you’ve held so dear, but it does mean that you continue to experience and enjoy each new moment, rather than comparing it to and being distracted by said moment.

 

Fixated on a negative past event

 

If you’re holding a grudge or fixated on a past event, letting go is typically forgiving the person and moving on from the event. This can be very difficult, but the only person that can put an end to your holding onto the past is you. You have to be the one to forgive, let go, and move on. You’re only hurting yourself, otherwise. 

Assertiveness 101

 

Being assertive is a skill that comes naturally to some but not to all. It’s a trait and skill that can get you far in life, when balanced evenly. However, if not kept in check, assertiveness can come across as abrasive, rude, or even mean or aggressive.

 

In this article, we’re going to explore the topic of assertiveness; we’ll cover what it means to be assertive, how to become more assertive, and how to keep that assertiveness in check. 

 

What does it mean to be assertive?

 

According to The Better Health Channel, “Being assertive means being direct about what you need, want, feel, or believe in a way that’s respectful of the views of others.” Being assertive can offer many benefits to almost every area of your life, when kept in balance. 

 

For example, when you’re more assertive in the workplace, you show your superiors that you have the qualities required of a leader and the confidence necessary to go for what you need or want. In your relationship, being assertive has a whole slew of benefits. 

 

First off, it can help you have the confidence to ask someone out in the first place. Secondarily, assertiveness allows you to identify and be clear about what you want and need in the relationship, improving communication between you and your partner and ensuring the healthy state of your relationship.

 

What can you do to be more assertive?

 

The first thing you have to do when trying to be more assertive is to make the decision to positively assert your views and yourself and commit to it. It’s not enough just to think about maybe trying to be more assertive in situations, like you think about how you really should work out more while you’re eating dessert. You have to commit to it. 

 

The next step is improving your communication and listening skills. These two skills are crucial in assertiveness. You need to communicate openly and honestly with a respect for those with whom your speaking. In addition to that, you have to become an active listener. 

 

Pay close attention to what people say to you, try to understand their perspective and don’t interrupt. The key to having the right balance in your assertiveness is to respect others and allow them the space to be assertive, as well.

 

Lastly, in the actual practice of assertiveness, you want to stay calm, avoid guilt tripping, and use what is referred to as “I” statements. “I” statements (I think, I feel, I know) are much more assertive and more constructive than “you” statements (you never, you always), which tend to be more harmful. 

 

How can you keep your assertiveness in check?

 

There’s a fine line between positive assertiveness and abrasive rudeness. A good way to keep yourself in check and ensure you aren’t toeing that line is to be observant, not just of yourself but of those around you. 

 

Take time throughout your day to reflect on yourself, your behavior, and your choices. Watch how others behave around you; if your loved ones seem uncomfortable with your behavior or put off by your attitude, you should examine your assertiveness and maybe make some adjustments. 

 

Being assertive can get you far in life, but there’s a fine line between being positively assertive and being rude. If you keep yourself in check when working on your assertiveness and create a good balance, you can go further and be happier in your life. Assertiveness can lead to promotions, healthier relationships, and a more positive self-image. We hope we’ve helped to instruct you on and guide you through improving your assertive behavior.

Top 10 Ways To Get Better Organized

 

Organization is a skill that takes time and effort. With the New Year quickly approaching, many are thinking of ways to elevate their organizational skills.

 

Whether it’s investing in a new planner or honing in on new habits, organization is needed to live an effective life. 

 

If you’re looking to enhance your organization skills and get a firm grasp on the New Year, consider these 10 tips that will help you get your life together and develop positive habits.

 

1.    Set a Goal

 

Goal setting is the first step to getting organized. By creating your own set of priorities, you’re eliminating what doesn’t serve you and welcoming positive energy. 

 

The trick here is to start with small, attainable goals as opposed to one major one. This will help you eliminate feeling overwhelmed and allow you to celebrate small victories. 

 

2.    Hold Yourself Accountable

 

It’s easy to miss the gym or slack off on your passion project when there aren’t any real consequences to your actions. Instead of leaving your progress up to chance, hold yourself accountable to actually doing what you set out to do. This will help you to stick to your schedule and stay organized. 

 

3.    Reward Yourself

 

In order to meet your goals and stay motivated, you have to reward yourself. Celebrate even the smallest of victories and reward yourself with self-care “treats” when you meet your goals. This will keep you excited about your goals and tempted to continue. 

 

4.    Set Alarms

 

One of the best ways to stay on top of your to-do list is to set alarms. Whether it’s on your phone or setting traditional alarm clocks, having that little reminder will help you stay on track. Set your bill schedule, deadlines and other important information so you can always stay in the know. 

 

5.    Invest In a Planner

 

Planners have become all the rage. People use them as scrapbooks, journals and more. Keep your life organized by investing in a good planner. This will give you a visual of what you need to accomplish. You can write out your feelings, create monthly vision boards and keep track of your events. Writing out your responsibilities will give you clarity that’s unmatched. 

 

6.    Declutter

 

Trying to stay organized in a cluttered space is counterproductive. In fact, it can bring about more stress than you initially intended. Start this New Year off right by cleaning out all forms of clutter you may have. 

 

Throw away old clothes, items and junk that’s simply holding you back. This will help you develop your mental strength and stay organized. 

 

7.    Create a Monthly Goal

 

Each month provides an opportunity for a new start. Take advantage of this gift by setting goals you can meet. If you noticed that you struggled with productivity last month, make that a priority this month. It even helps to create vision boards with your monthly goals illustrated on them. This will help you to stay on track in the coming months.

 

8.    Practice Saying No

 

One of the biggest hurdles to sticking to your personal schedule is getting caught up in other tasks. For example, Wednesdays are your designated gym days. However, your friends want to go out for drinks after work on Wednesday night. You haven’t been sticking to your schedule and it’s impacting your mental health.

 

What do you do? Well, start by learning how to put yourself first and say no. Distractions, whether positive or negative, can throw you off of your schedule. This can make you feel disorganized and anxious. Learn how to say no and not feel guilty about it. 

 

9.    Wake up Earlier

 

If you challenge yourself to wake up 15-30 minutes earlier each day, you’ll be amazed at how much you can accomplish. Doing this will give you the opportunity to get done everything you intended and start the day with a fresh mind. 

 

10. Prepare For the Day The Night Before

 

We’ve all been there- rushing to get everything together while still trying to make appointments on time. The best way to alleviate those rushed feelings is to prepare for your days the night before. Lay your clothes out, pack your lunch and get your items ready before bed. This will make your morning routine seamless and enjoyable. 

 

Getting organized is definitely a challenge, but a fulfilling one. Make your 2019 great by implementing these helpful tips into your daily routine. You’ll begin to feel more organized and prepared for everything that comes your way.