Pillow Talk. You have to know how you can use your pillow to get a good night's sleep.
If you spend an hour tossing and turning in bed before you find that perfect spot to doze off, then it's time for you to get some expert advice. You may be surprised to find out that sometimes all it takes is some "pillow talk" to solve your sleeping dilemmas.
In her article, "Sleep More Soundly," Self magazine writer Maria Ricapito sought the opinion of Dr. Eric Olson, co-director of the Mayo Sleep Disorders Center in Rochester Minnesota.
"Depending on your snoozing style," says Olson, "you may need an extra pillow somewhere in addition to the one under your head." Thus, he prescribes the following pillow positions:
1. Back Rub. If you sleep on your back, tuck a pillow under your knees or a rolled towel under the small of your back (or both) to relieve pressure on the spine.
2. Tummy Tuck. If you sleep on your tummy, you have to ditch the pillow underneath your head (it can strain the neck). Instead, just slide one underneath pelvis and lower abs to ease pressure on the back.
3. Side Slip. If you sleep on your side, slip a pillow between your bent knees to avoid straining your back and hips.
So, don't be too quick to blame your lack of proper snooze time on a sleeping disorder. Try out these pillow positions first before you pop sleeping pills or resort to other treatments. Like I always say, you should never underestimate the power of the simplest things. They are often the most effective--not to mention the most affordable--remedies.
Suggested Resource: Just as the lack of sleep can make you feel weak, not being able to eat the right kinds of food will also zap out your energy. Find out how you can feel energized all day long by signing up for Simpleology 103: The Simple Science of Personal Energy.
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Go nuts! Nuts aren't just great energy boosters--they have a lot of health benefits, too.
I'm a power bar fan--but I also know that all-natural workout snacks offer the same energy boost. High up on the list of my all-time favorite exercise munchies are nuts. Here are five of them:
1. Pistachios
According to the Journal of the American College of Nutrition, these nuts are rich in phytosterols, which are compounds that can reduce your bad cholesterol by as much as 16 points.
2. Hazelnuts
A study published in the European Journal of Clinical Nutrition reveals that eating hazelnuts will boost good cholesterol levels by 12 percent.
3. Peanuts
These nuts are a great source of protein. "Another one of peanuts' virtues is that they contain high amounts of resveratrol. Studies have shown that resveratrol can inhibit the growth of colorectal tumor cells," adds Dr. Jonathan Wright in "The Health Benefits of Peanuts."
4. Walnuts
Each ounce of these nuts contain 2.5 grams of Omega-3 fatty acids, which help ward off depression and heart attacks.
5. Pecans
Among all the nuts, these pack the most antioxidants. If you make them a part of your diet, you reduce your risk of cancer, heart disease, and Alzheimer's disease.
So, don't make the mistake of leaving out nuts from your roster of fuss-free workout snacks. They may be small but they are potent sources of energy and nutrients with added health benefits. Bottom line: Don't knock nuts until you crack them.
Acquisition of what? You'll have to tune in Thursday 29 January at 8PM EST to
find out.
Meanwhile, I want to have a little fun with this and let everyone get a
chance to win something valued at 197 smack-a-roonies.
But first let me tell you what this acquisition means for you:
More cool stuff to offer you (a steady stream of coolness in fact)
Something that adds a whole new dimension to what we do here at
Simpleology (and fits in perfectly I might add)
A new way for you to get "what you want" faster. A lot faster.
What is this thing we've acquired?
Hint: it's a company.
On Thursday we're going to release our first offering from this newly
acquired company. The price will be $197 (wow - it's worth so much more than
that), but you might have a chance to get it for free.
How?
Easy ...
1. Comment on this blog post with the completion of this sentence:
To get from A to B you need a ___?___.
2. The first 3 people to answer correctly (it may not be what you
think), will get this new product for free.
3. We'll draw another 3 names from those who comment on this post at random and
they'll get it for free as well.
That's it.
I'm looking forward to reading your comments!
UPDATE: Hey folks, as I post this update it is exactly 8PM
EST on the 29th of January. Thanks for all of your comments on this
post (all 1,964 of them!). If you
click here
you'll be able to see the first offering from the company we've
acquired.
If you want traffic for your website, this product is just
the ticket for you. It's not some gimmicky method, but something solid,
real, workable ... You can download the first part of it for free right
now. It comes in two parts that go hand in hand. The first part stands
on its own quite well. If you want to radically speed up your results -
grab the second part - you'll see when you log in ...
Oh, and if you want to see who won the contest, the winners are
posted at the bottom of the page at the above link.
Funny Painkiller. Laughter may really be the best medicine. CNN's Dr. Sanjay Gupta features people who practice laughter yoga to keep themselves healthy and pain-free.
Don't be too quick to pop a pill each time you're feeling some aches and pains. Research shows that, in some instances, your brain power may be enough to heal you.
Check out these findings:
1. Feel-good moments are great for wounds and bruises. "Healing is delayed an additional day by hostile interactions," explains Dr. Janice Kiecolt-Glaser, a professor of psychiatry at Ohio State University. She goes on to add that positive encounters (such as touching base with your loved ones) prompt the production of cytokines, chemicals components that are responsible for repairing cuts and scrapes.
2. Funny thoughts fight allergies. "Laughter may play some role in alleviating allergic diseases," said Dr. Hajime Kimata of Unitika Central Hospital in Kyoto Prefecture, Japan. You see, as Kimata explains, stress weakens our immune system. Thus, easing stress by watching a funny flick or trading jokes with your friends helps keep your immune system in good shape. Of course, this only applies to mild allergic reactions. (I have a buddy who's now in the hospital after accidentally eating some sage and I'm sure a funny movie won't do him any good just yet.)
3. Wishful thinking takes care of injured muscles. A study done by Cleveland Clinic shows that people who have muscle injury recover faster if they practice visualization. Researchers noted that men who visualized working out while in recovery saw an increase in muscles mass--even without lifting a single dumbbell.
Remember that your mind is powerful enough to make things happen. Use it when you can and your body will benefit from this natural, no-side-effects painkiller. Unless it's a life-and-death situation, popping pills should always be your last resort.
Soup it up. Having some vegetable soup helps you shed calories without you realizing it.
Whenever we talk about making lifestyle changes in order to get healthier, most of us whine and groan. It's because most of us view switching to a healthy lifestyle as an experience that's more painful than a million root canals combined.
Healthy living really shouldn't be tagged as such a torturous ordeal. For starters, the moves you have to make don't have to be drastic ones.
As such, here are three "baby steps" you can take towards a healthier way of life:
1. From skipping the soup to sipping the broth. According research done at Pennsylvania State University, starting your meals with a small bowl of a broth-based vegetable soup will be able to lessen their calorie intake by 135 calories. Just remember to stay away from canned broths or fatty soups like chowder.
2. From munching with the TV on to savoring meals sans distractions. Findings from research conducted at the University of Massachusetts show that those who are glued to the boob tube during chow time consume as much as 288 calories more than people who ate their meals in a leisurely fashion.
3. From hating prunes to learning to love them. As kids, we probably all detested prunes. It's about time we ditch our aversion to them. Prunes or dried plums contain high amounts of antioxidants and fiber.
Though these lifestyle switches may seem simple, you should not underestimate the impact they can make on your body. Doing them will significantly improve the state of your health. Think of them as starting points in your lifetime commitment to get fit.
Rock on!"Gonna Fly Now," by composer Bill Conti, is more popularly known as the theme from the movie Rocky. Many people claim that its melody gives them an energy boost.
I've never been able to do any type of exercise or chore well without music urging me on. Somehow, running that next mile or putting away the dishes didn't seem so difficult with Marvin Gaye or The Ramones singing for me.
Musically Enhanced Perfomance
When I was younger, I sucked big time whenever I was asked to perform tedious tasks such as mowing the lawn or cleaning my room without my private soundtrack blasting away in the background. (My mom couldn't stand it because I was really into bands like Aerosmith, Pearl Jam, and Nirvana back then.)
While I had initially thought that this music madness was just a quirk of mine, it turns out that the phenomenon is actually backed by science.
Energizing Ear Candy
Scientists at Israel's Tel Aviv University--who had 24 volleyball players exercises with and without music--found that the right kind of tunes gave the subjects a significant energy boost during game time. They noted: "Listening to songs with tempos of at least 120 to 140 beats per minute, at about 60 percent of your music player's maximum volume, can raise your heart rate and level of blood epinephrine, which helps fuel exercise."
1. "Don't Phunk With My Heart" by the Black Eyed Peas
2. "Push It" by Salt-N-Pepa
3. "SOS" by Rihanna
4. "Firestarter" by the Prodigy
5. "Mr. Brightside" by the Killers
6. "Gold Digger" by Kanye West
7. "Dancing Queen" by Abba
8. The Rocky theme
9. "Drop It Like It's Hot" by Snoop Dogg
10. "Wake Me Up Before You Go-Go" by Wham
Trusted Tunes
Though my dad isn't too keen on this list and says Frank Sinatra's "Fly Me to the Moon" is the only song that can fire him up, I was quite happy to learn that music is indeed a dependable fitness aid.
Now, I can tell my mother that depriving me of my favorite tunes was the reason why I wasn't enthusiastic about doing chores all those years ago. I hope she'll be thrilled to receive the belated news that I wasn't such a lazy kid after all.
Suggested Resource: Got music that'll get people moving? Sign up for Simpleology's Music Promotion course and find out how you can let the whole world listen to your up-tempo tunes.
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Sniff away your stress. If your nerves are frayed, get a whiff of lavender's calming perfume.
It's been quite a busy week for me--what with work and a ton of household chores to attend to while my husband is on a business trip. I found myself saying, "Thank goodness it's Friday!" the minute I woke up. That was my cue to do some stress management on myself. I also thought it'd make for a great post.
While watching a funny "old" movie like 1996's Waiting for Guffman already brings great relief to my frayed nerves, there are other equally wonderful stress erasers. Here are five of them:
1. Soothing Scents. According to a study done by Cancer Research UK (as published in the Journal of Clinical Oncology, the scent of lavender and bergamot significantly reduce people's levels of agitation, anxiety, and depression. I myself prefer lavender potpourri.
2. Breathing Lessons. Scientists from Emory University found that you can prevent stress from building up just by breathing deeply for five minutes. So, take five seconds to inhale and another five seconds to exhale until you complete the five-minute cycle. Aside from helping your body cool off, breathing exercises let you have a few moments of silence when you can refresh your mind.
3. Writing Workshops. Writing about your concerns helps soothe your frayed nerves. This is why psychologists have already included writing as a form of expressive therapy. Studies show that journal writing helps people deal with unsettling feelings and restlessness. Reading your own journal entries will also help you view the stressful situation objectively.
4. Snooze Sessions. "People who are chronically stressed and don't get enough sleep have a greater mortality risk and experience accelerated aging," says Michael Irwin, director of the UCLA Cousins Center for Psychoneuroimmunology. Thus, he advises, you must get six to eight hours of uninterrupted sleep each day.
5. Silly Spells. To break free from the strain of tedious routine, allow yourself some playtime. Stop thinking about work or other concerns for For 15 minutes to a full hour and just chat on the phone with a friend. Or, talk to your kid about his or her favorite things. As for me, I blew some soap bubbles with my son before we set out for the walk to his school.
Always remember that taking a break isn't a luxury--it's a necessity. You're only human. You need to "zone-out" and recharge periodically so you don't crash and burn. As a wise man once said, "Well-rested people perform better than overworked ones."
"A prominent University in the U.S. identified these words as the most likely to influence people's inclination to buy:
1. Discovery
2. Easy
3. Guarantee
4. Health
5. Love
6. Money
7. New
8. Proven
9. Results
10. Safety
11. Save
12. You."
If you found yourself being taken in by the words above, then you're not alone. Since the 1960s, countless individuals and even reputable publications have believed this study, which, throughout the years, was attributed to various universities in the US.
Busted by a Word Log
I myself would have been deceived by the copywriting hoax if I hadn't gone to the Language Log, a delightful site with tons of insightful dispatches from Mark Liberman and Geoffrey K. Pullum.
Cunning Columnist
Zimmer writes: "The list of the most persuasive (or powerful) words in the English language--variously attributed to researchers at University of California, Yale University, and Duke University--is actually a musty bit of lexical lore long predating the Internet. The earliest reference I've found in the newspaper databases is from way back in November 1963. And the source is not a surprising one: Bennett Cerf, a prolific vector of urban folklore."
Zimmner goes on to add that the hoax was most probably hatched through Cerf's syndicated 60s column, "Try and Stop Me." (His column title alone renders him suspicious.)
Trusted Sources
The fact that this copywriting hoax has been going around for over 40 years is a testimony to the fact that words are, indeed, the most powerful tools in the world of marketing and advertising. It also serves as a reminder to us all to be vigilant about our sources.
Most of all, it should convince us that if we want to learn how churn out good copy, we might as well tap well-known experts and solid resources. Otherwise, we'd just be putting our faith on data that's based on thin air.
Suggested Resource: Learn how to do copywriting from certified experts. Check out Simpleology's Copywriting with Joe Sugarman and Ted Nicholas. The course is part of our Great Teachers Series.
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Commercial Success. Pitted against their rival car rental company (which was ranked first in the industry), Avis banked on sincerity and claimed, "We try harder." By using this honest approach, the company reaped astounding results. This is just one example of how a simple-but-smart move can make a lot of difference.
Technically, I'm not a businessman. But I've observed that the business tactics that work best are those which allow people to get a glimpse of who you really are. People still put a premium on character. Various psychological research focusing on people who do business validate this timeless truth.
To further illustrate how you can win over clients with honest-to-goodness moves, check out these no-cost moves:
1. Don't give them a chance to hate you. Before you even meet up with your potential business partners or clients, you should already be well-versed on how you can communicate with them. For example, if your client runs a company selling organic food, you don't say things like, "Well, you know, I love eating at McDonald's." Or, if your client is, say, an executive from a beverage company, don't order the product from the rival company during your lunch meeting. Common sense--backed by a Harvard University study, no less--shows that such inconsiderate gaffes put a strain on your business relationship and, ultimately, prevent any deal from being closed.
2. Highlight your similarities. Be an astute observer and be quick to identify what you and your business partner or client have in common. University of British Columbia researchers found that commonality signals kinship. Dress, age, religion, lifestyle, personality, and background similarities have all been linked to compliance. So, use these elements to break the ice and then look for others that would add more value to your professional connection. Remember, though, to still maintain necessary boundaries so you won't go down the "Familiarity breeds contempt!" route.
3. Be productive and unpredictable. Once you have already established a relationship with your business partner or client, you have to work hard to keep things interesting. Otherwise, just like any other relationship, your ties will suffer from lack of nurturing. From time to time, you have to ignite your business partner or client's interest by going the extra mile to show that, yes, you do care about them. "To separate yourself [from other companies that they deal with], send an annotated magazine clipping instead of forwarding an email link," suggests Steve Harper, author of The Ripple Effect. Or, you can simply make an effort to project that extra amount of sincerity and cheerfulness in your email exchanges.
These tips can also work when applied to other areas of life. For the most part, I think they work because they say a lot about a person's character.
Remember this: You can't close deals by just dazzling people with a charming smile or flashy-but-pointless presentations. These fancy moves might have them in awe at first and they may even buy into your smokes-and-mirrors act. But, in the long run, sincerity always trumps superfluous style. Bluffing may make you rich, but it's integrity that makes you truly wealthy.
The best thing I've learned as a Simpleology freak is this: You can keep things simple and still be a champ in business and in life.
Suggested Resources: Reinvigorate your business with Simpleology's 7 Day Business Turnaround Kit. When used in tandem with a killer product and a sincere winner's outlook, this course will inspire you to keep slugging it away until you achieve genuine success.
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Elevate your mind. Watch this witty cartoon and learn the words of the "highly cerebral" song so you'll start get to know what makes up your gray matter. You're sure to grow more brain cells while you're at it. (The characters are fromPinky and the Brain, a spin-off from theAnimaniacsseries.)
Up until last weekend, I thought that I could use age as an excuse for getting badly whipped at Scrabble by my friend David's 12-year-old son. Upon my defeat, the crazy kid started laughing like a hyena. (The word that did me in was "excitement.")
Coming of Age
"Man! Age must be catching up with you, too!" David exclaimed. "I haven't won against him for about a year now." To which I said, "I guess everything really starts to go after twenty-five." This was when he also laughed like a hyena.
Disturbed by my painful Scrabble defeat, I began looking into the effects of aging on the human mind. Sadly, the wonderful information I uncovered made my humiliation at the hands of a 12-year-old boy all the more tragic.
Super-Sized Mind
"We've discovered that humans continue to form new brain cells their entire lives," states Dr. Gene Cohen, author of The Mature Mind: The Positive Power of the Aging Brain.
Cohen--who is also the director of the Center on Aging, Health, and Humanities at George Washington University--further states that various studies in the field of neuroscience reveal that there are simple ways to improve brainpower. As such, here are three of them:
1. Experience the "shock" of the new. Taking up a new hobby--as well as simple activities such as learning the words to a song or trying to figure out who's the culprit in a cop show--prompt your brain to come up with cells to help you process your added knowledge.
3. Play mind games. Crosswords and other brainy activities (Scrabble included) stimulate key parts of the cerebral cortex. Aside from honing your analytical skills, this mechanism also sharpens your mind's ability to organize thoughts and come up with out-of-the-box solutions to problems.
3. Get moving. Being brainy means you have to get physical, too. Exercise reduces plaque formation and enhances the efficiency of blood flow to the brain, which uses 25 percent of the body's blood supply.
Jumpstarting "Dead" Brains
Researchers theorize that if you do these three moves consistently all throughout your life, you'll certainly get smarter as you get older. They also add that if you want to jumpstart a brain that's hasn't been that active lately, you can "still effect positive change" even if your task becomes considerably more demanding.
So, I guess this means I have to start doing crosswords again. Because I'm sure as heck not playing Scrabble until I'm sure I have enough new brain cells.
Cook it right. Know how you can make the most out of your vegetables by knowing how to prepare them.
I got such encouraging comments on my "kitchen-oriented" blog posts that I'm inspired to come up with more. Besides, doing research about food also helps me a lot because I've come across healthy tidbits that have really made me pay more attention to what my family eats.
To continue with our mission to get acquainted with what's in our kitchen, here are three tips on what you should not do:
1. Don't boil broccoli. Various studies show that broccoli is best when it's steamed. You see, it contains glucosinolates, anti-cancer compounds which practically gets drained when the vegetable is boiled. As much as 90 percent of broccoli's glucosinolate content leaks out when it's boiled.
2. Don't dismiss mushrooms. A Tufts University study reveals that eating about a cup of white button mushrooms daily can strengthen your immune system. Yes, mushrooms shouldn't just be (in my son's words) "pizza stuff."
3. Don't peel apples. Scientists at Cornell University discovered that an apple's peel contains triterpenoids, antioxidants which were proven effective in inhibiting the growth of colon, liver, and breast cancer cells. Tip: If you also like drinking apple juice, make sure that it's made from whole apples so you get a good dose of triterpenoids.
Just remember that aside from choosing healthy food, you have to prepare meals with a whole lot of love. Like I always say, you don't have to be Martha Stewart to whip up hearty, health-boosting food. All you need is common sense and the resolve to make good nutrition the rule rather than the exception in your life.
Constructive pessimism at work. While you can wish with all your might that your building never catches fire, you have to thank the people in charge for setting up emergency exits in case the unthinkable happens. This is an example of negative thinking ("Oh, no! What if there's a fire?") inspiring a very positive outcome.
When it's not applied the right way, positive thinking can become a hindrance rather than a catalyst for success.
Overpowering Lemons
Case in point: My brother and I once ran a lemonade stand in our front yard. I was five and he probably just humored me. It was, after all, nearly winter. Though he warned me: "Bean, I don't think anyone will buy your lemonade...," I pulled the little brother card and made a sad face before I asked, "Why? Don't you want to help me?" I kept insisting that if I wished really hard, people would come and I would soon have tons of pennies for my hard work.
We were on our front yard bundled up in scarves and jackets until my mom put a stop to our foolish venture. We didn't ring up any sales--no matter how hard I wished for people to come.
Positively Negative
Obviously, there are times when thinking positive can't erase the fact that things aren't working. Then again, there are many people who misuse the principle of positive thinking--so much so that they often forget or neglect to do what is necessary to keep things running smoothly.
Picture this: An employee who keeps thinking that he can do no wrong--until all his gaffes become too huge to ignore and he is given the pink slip. This is when positive thinking becomes detrimental.
Some Bad Is Good
"Before you attempt to banish a bad thought, consider what it could teach you," says Dr. Judith S. Beck, director of the Beck Institute for Cognitive Therapy and Research near Philadelphia. "Negative emotions can help you pinpoint problems you need to address."
As such, here are three common patterns of negative thinking--along with expert advice on how you can use them to see a positive perspective of the situation you're in:
1. Self-Doubt Syndrome Sample Statement:"I'm not really doing much to contribute to the company so I shouldn't be surprised if I get fired soon." Problem Analysis: "Sometimes our negative thoughts are true--but don't accept that until you look critically at the evidence," says Beck. If, indeed, you're not yet churning out groundbreaking ideas that would impress your bosses, then you have to be ready to work hard to further hone your skills. For instance, you can attend classes that would equip you with skills that your bosses prize. Plus, as Beck points out, you may not be in the right environment. He writes: "Some people excel in group meetings, while others shine when they work alone. Figure out which suits you better. Maybe you and your job are just a poor match."
2. Woe-Is-Me Mentality Sample Statement:"I didn't get named Employee of the Month... I must be the worst worker in the company." Problem Analysis: Acknowledge the fact that there may be factors that keep you from being the most productive person in the company--but don't make yourself out to be a hopeless case. Instead of wasting time whining over not being given a pat on the back or putting down those who have been praised for their contribution to the company, you should feel challenged to rise to the occasion.
3. Bad Luck Vibes Sample Statement:"Great...they put me in charge and I know for sure I'm going to drop the ball in this big project." Problem Analysis: While it's better to prepare for the setbacks rather than be too cocky for your own good, you can't allow your imagined worst-case scenarios to keep you from being efficient. "Focus on specific things you do have control over," says Dr. Judith Norem, author of The Positive Power of Negative Thinking. "This will help keep your anxiety from spiraling out of control."
All About Balance
It goes without saying that you have to infuse positive thinking with just the right touch of caution. Once you do, you'll be able to come up with sound decisions and winning moves. You should keep in mind that intelligent doubts or well-meant apprehensions serve as your checks against being brought down by misguided overconfidence. A little constructive pessimism never hurt anyone.
Suggested Resource: Empower yourself with the mental skills of a proactive positive thinker who's not afraid to roll up his sleeves in order to be the best that he can be. Sign up for the Kaizen Club and start your transformation into a champ--both at work and at home.
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Going the distance. Athletes and longtime fitness buffs use positive thoughts to get through challenges.
Instead of having "No pain, no gain" as your fitness mantra, try taking some advice from Peter Pan. All you have to do to get through an intense routine is think happy thoughts.
Various fitness experts and scientists have highlighted mental exercises to help you get through your workouts even when you feel like quitting:
1. Say it loud. Researchers from Wake Forest University say that since feelings of pain result from both immediate and expected experience, you can fight fatigue with simple affirmations like, "I can do this..." or "I'm the king of the world." Likewise, Chris Bergland, author of The Athlete's Way, adds: "Projecting a positive attitude can restructure your brain to enter a state of bliss while exercising, allowing you to work out harder. Repeating 'I'm strong and swift' will rewire your brain to believe it."
2. Love what you do. Whining about how much you hate working out won't do you much good. Moreover, this unhealthy attitude will keep you from incorporating a sustainable fitness regimen into your lifestyle. "Negative self-talk hurts your confidence--and when self-confidence goes down, so does performance," says Dr. Shane Murphy, former head of the US Olympic Committee's sports psychology program. So, stop tagging your exercise sessions as punishments. See them as necessary practices that will ensure you of a high-quality life.
3. Learn to relax. If you feel your muscles tense in the middle of your workout, just imagine tension draining from them and you should be able to keep on exercising. "The burning sensation in your muscles is due to the buildup of lactic acid," explains Dr. Dan Czech, graduate director of Georgia Southern University's sports psychology program."
Bottom line: Your mind influences how your body works. This is why you have to harness its power to strengthen your resolve to get fit. The best way to do this is by thinking positive. After all, the quickest way to a healthy body in iron will.
Note: To be on the safe side, you should see a doctor for a complete physical examination before you begin doing intense workouts.
My son, who is six, recently received $10 from an uncle who is visiting from Virginia. I was quite amused when I saw him making a list of what he wanted to buy with the money. On the list were the following: a bike, a dog, and hamsters. It was then that I realized it was about time I taught him about money.
Because I feared that my mommy money lecture would just bore him, I thought it would be a good idea to get him some fun books that would help him learn about money. Here are my picks:
Pigs Go to Market Amy Axelrod (author) and Sharon McGinley-Nally (illustrator)
With the familiar scenario of cute little pigs going to market, kids will learn how to spend money wisely. The books tells the story of a family of pigs of who need to do some shopping for their Halloween party. Can they resist the temptation of spending all their money on sweets? This way, kids are also made to understand that they need to have control over their money--no matter how small the amount may be.
Alexander, Who Used to Be Rich Last Sunday Judith Viorst (author) and Ray Cruz (illustrator)
This books highlights the pitfalls of spending like there's no tomorrow, as it tells the tale of a boy named Alexander who was given money by his grandparents. Alexander's unfortunate spending spree will certainly convince kids that saving money is a good practice.
If You Made a Million David M. Schwartz (author) and Steven Kellogg (illustrator)
The book, which features Marvelosissimo the Mathematical Magician and his team of cheerful boys and girls, will teach kids the value of earning money. The magician and the kids do many tasks--such as feeding fish and babysitting ogres--in order to build up their savings. This way, kids will appreciate the relationship between accomplishing tasks and earning payment.
These three books will hopefully make my son realize the value of the $10 he got from his uncle. I also hope reading them will teach him to start saving up for things that matter, as well as guide him on how to apply self-control when buying the occasional treat or toy. That's why I was very happy when he said, "Yikes, I don't want to be Alexander." (The $10 bill is now inside his piggy bank.)
Then again, I think even adults can learn a thing or two from these children's books. They're refreshing reminders of how we should be wise with cash.
Suggested Resource: Lead a life that's free from debt and other money worries. Sign up for Simpleology 102: The Simple Science of Money and apply its principles when you discuss money with your kids.
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Super Spice. Garlic isn't just for warding off vampires, after all. Like other spices in your kitchen, it has medicinal properties.
My friend Janet recently emailed me a link to an article discussing trendy diets. The article, "Diet Overkill: 25 of the Most Ridiculous (and Ineffective) Popular Diets," discusses mind-boggling weight loss schemes involving cruel calorie restrictions and peculiar food selections. I have to admit reading about the so-called fad diets had me in stitches.
If you ask me, I think we'd all be better off if we focused on healthy eating. And, a big part of that involves getting acquainted with our kitchens. Not that we have to become Martha Stewart followers. I'm not exactly a kitchen diva myself. (Though I try.)
Anyhow, being able to identify which types of food are good for the body helps us a whole lot. It equips us with the necessary information so we can eat smart and stop being obsessed with eating less in order to shed pounds.
For starters, the spices that we put in our food already make an impact on our health. Here are three spices that contain a lot of healthy, life-saving substances:
1. Garlic Various studies show that garlic can prevent heart attacks, strengthen the immune system, as well as help the body fight diseases such as colon, breast, prostrate, and throat cancers. Researchers are conducting further trials to uncover more of this pungent spice's medicinal benefits.
2. Chili Pepper
This hot spice is loaded with capsaicin, a compound that triggers the body to produce more heat and, thus, burn more energy. In 2007, in an article published in Physiology & Behavior, research teams from the Maastricht University in the Netherlands and the Laval University in Quebec, Canada reported that capsaicin may help fight obesity. Moreover, their findings indicated that capsaicin has cancer-fighting properties as well.
3. Ginger
Last year, an article in Food and Chemical Toxicology revealed that various studies have found that ginger can lower both blood sugar and cholesterol levels. It also has powerful antioxidant properties that protect against the toxic effects or radiation treatment, ulcers, and skin diseases.
The powerful qualities of these three spices should encourage you to get acquainted with what's in your kitchen. Hopefully, this would help you get into the habit of "spicing up" your life with foods that are good for you.
Voicemail Nightmare. This satirical video takes potshots at annoying voicemail messages.
A few years ago, my friends and I were into recording goofy voicemail messages. By "goofy," I mean we often recited lines from our favorite nerd flicks like Bill and Ted's Excellent Adventure and Wayne's World. We were so hell-bent on being "cool" that we forgot one very important thing. The people from the companies we had submitted job applications to would hear the said messages when they called.
Needless to say, my old voicemail greeting probably cost me a job offer or two. (In it, I barked, "Have you lost your beans? If you haven't, say it like you mean it after the beep!" and had Queen's "Bohemian Rhapsody" playing in the background.)
It would be a huge understatement to say that my old voicemail message was unclear and foolish. I certainly could have used some sound advice back then.
To make sure that you make a good impression with your voicemail, here are three tips from the experts:
1. Say it right. Speaker trainer Joyce Newman, president of the Newman Group, says, "If you talk too fast, callers will think you're stressed. So, speak at a relaxed pace." And, whatever you do, don't speak in a monotone voice because people will perceive you as unfriendly or, worse, arrogant. Use an amiable tone that projects confidence.
2. Be specific. "A caller who hears that you're out of the office or away from your desk was likely able to figure that out on their own," says business and technology writer Jeff Wuorio. Instead, he advises, you should offer specific information, such as dates and times when you would be available to take calls. Say, "Please call me back after 5 p.m. or leave a message after the beep. Thank you."
3. Keep it short. Remember that you're just leaving a short message and not having a conversation with yourself. "Messages longer than 10 second shows you're not mindful of people's time," says Laurie Puhn, author of Instant Persuasion: How to Change Your Words, to Change Your Life. Besides, the majority of people who call just want to leave a message if they can't get hold of you right at that moment.
If you get these three moves right, you'll succeed at making a good impression on everyone--from old acquaintances, as well as potential employers and clients who haven't had the chance to shake your hand just yet. This way, you already win big even if you're not around.
Suggested Resource: Want more tips on how to project rock-solid confidence and optimism in your voicemail? Check out the empowering lessons of the Kaizen Club and apply them to your life as well. After all, you can't just sound good, you have to feel it, too.
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Instant communication or instant time waster? While the instant messenger is a great technological innovation, it could easily be a hindrance to office productivity if you don't set boundaries for yourself.
Technology has messed up our ability to stay focused. Case in point: In one of my former jobs, I had a colleague who spent half the day (or even more) updating his MySpace page. Inevitably, he got a memo for it. Despite the memo, though, he kept on with his habit--albeit more discreetly.
Technology's Downside
Admittedly, I myself ventured into sports pages and comic book sites when there was downtime. But I was never brave or foolish enough to do it when there were pressing writing assignments. Nevertheless, I was still guilty of letting technology's information overload slow down my productivity.
As it turns out, I am not alone.
In 2006, Microsoft Research conducted a study to try to find out how long it takes for people to return to a task when they're interrupted by an email or an instant message.
The results were not encouraging.
While the average "task recovery" time was pegged at 15 minutes, more than a quarter of the subjects didn't return to the task at hand for two hours.
Work Interrupted
Dr. Eric Horvitz, the principal researcher for and the study's co-author revealed: "We found that people, once interrupted, take the opportunity to do other things, like check more email. Or go to news or sports pages."
Moreover, Horvitz adds, when people do finally start working again, they don't reach their earlier level of concentration for 10 more minutes. Thus, the total time lost as a result of an email or instant messenger distraction is 30 minutes. The disturbing verdict: That's the best case scenario.
Office Solutions
Psychiatrist Dr. Ned Hallowell of the Hallowell Center concurs with the findings of the Microsoft Research study and suggests the following moves to keep you focused and help you become as productive as you can be:
1. Make your mornings count. Hallowell points out that when people come into the office, they have that "morning burst." This means they have a rush of energy and a sharper focus. So, as Hallowell advises, do about 60 to 90 minutes of work before you check your email or go online. He adds: "We should all be ruthless about shielding [this time] from distractions."
2. Get personal. If there are people who demand that you email them a response ASAP, tell them that you're only checking your email specific times of the day like, say, at 11 a.m. and 4 p.m. You should also be just as disciplined with your instant messenger. Learn how to ignore messages that are not matter of life and death when you're working. Or, if you must get a breather from office work, limit your instant messenger chats to five minutes. Besides, you'll enjoy touching base with friends or colleagues when there are no deadlines looming over you.
3. Police yourself. Take responsibility for your surfing habits and come clean about how much time you spend on the Net. Take a stopwatch and clock exactly how many minutes you spend checking out videos on Youtube or updating your personal blog. Be honest about your surfing slips. (In my case, I had to take down my personal blog because I'm now blogging on the clock for work.)
Dodging Brain Grenades
If you're still tempted to sneak a peek at your email or send instant messages on the sly, think about Hallowell's observation: "Every email interruption is like a hand grenade being thrown in the middle of your brain."
And, really, you can't afford "grenades" going off in your brain when your boss expects you to be productive during office hours.
Bad Example. In the 2006 hit comedy The Devil Wears Prada, Meryl Streep plays Miranda Priestly, a woman who is a composite of difficult personalities.
As much as we strive to be positive, we encounter people who--for one reason or another--display negative behavior. Ideally, we can attempt to change their perspective. However, there are instances when all you can do is try to get along with them for a short while--such as when you run into them at a party or meet them by chance at the dentist's.
Thus, here are three types of difficult people, along with expert advice on how to deal with each:
1. The Critic This person is fond of dishing out put-downs about anything and everything.
How to deal: Carrie Mason-Draffen, author of 151 Quick Ideas to Deal With Difficult People states, "[You have to understand that] someone who never has anything nice to say probably grew up around negativity." This tireless critic will wear you down if you keep listening to his or her complaints about anything from the weather to the world in general. Remind yourself that these barbs are not directed at you then try to diffuse the highly negative atmosphere by saying something positive. For instance if he or she says, "I hate the sun!" then you can say, "Well, a sunny day is better than a rainy one where you can get hurt walking on slippery streets."
2. The Meddler This person doesn't understand the concept of minding one's own business.
How to deal: More often than not, nosy people think nothing of telling all and sundry about their loves. This is why Stella Boswell--a career counselor at Duke University's School of Law--points out that the best way to stop a meddler from probing you is to ask them specific questions about their lives. Make sure that the answers to the said questions require a lot of details so that the meddler becomes so engrossed in his or her answer that he or she forgets about getting nosy with you.
3. The Misfit This person engages in disruptive behavior in public.
How to deal: When the misfit acts up by, say, talking too loudly while standing in line at the grocery store, just ignore him or her. "Often, these types are simply craving attention," observes Sandra Crowe, author of Since Strangling Isn't an Option.
In the event that your non-confrontational efforts fail to deter a difficult person from spreading negativity, you can choose to chastise them politely. For instance, you can say this to a meddler: "I'm sorry but I'm not comfortable with your questions. I feel that they're not appropriate." If your comment doesn't make a difference, it's best that you get away from the negative person before his or her behavior can ruin your day. Avoid being exposed to their unpleasant vibes
Truth be told, you're better off hanging out with people who go through life with a can-do attitude. No doubt, you'll never feel emotionally drained when you're with them.
Suggested Resource: Drop your emotional baggage and ditch the negativity. Instead, find out how to spread positive energy by signing up for the Kaizen Club.
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Choose your own workout. Are you a bicycle person? A few minutes on your bike can bring a lot of health benefits.
There are a lot of reasons why we should put a premium on having a consistent fitness routine, but the best ones are those that bring out your inner superhero. Not that you'll be able to see through concrete or spin giant spider webs.
Various studies will show that exercise can power you up like you've never imagined. Here are incredible findings culled from three fascinating studies:
1. It sharpens your hand-eye coordination.
A study conducted at the University of Minnesota at Duluth reveals that a 15-minute exercise session can temporarily give you that added energy to do tasks like driving or designing.
2. It helps you think on your toes.
Researchers at the University of Illinois at Urbana-Champaign state that people are able to process information faster after you sweat it out for 30 minutes.
3. It prevents blood sugar spikes.
Worried about your blood sugar levels? Experts at the University of Michigan at Ann Arbor observe that a 90-minute workout improves the muscles' ability to take sugar from the bloodstream. When done regularly, this could help reduce the risk of diabetes.
With these powerful bits of information in mind, you should definitely set aside a few minutes each day to get some exercise. Sweating it out for a few minutes can make a world of difference in your life.
Turn back the clock. In his globally enlightening book, Dan Buettner states that time can be your friend if you age well.
With anti-aging products flooding the market (most of them marketed as women's beauty products), it's hard not to get cynical about the whole campaign against growing old.
Wrinkles, laugh lines, and crow's feet are inevitable. And, certainly, their appearance doesn't mean the end of the world. Besides, I think it's disturbing how the natural effects of growing old have been tagged as superficial concerns.
For starters, it's not aging that the problem. After all, we can't stop time. I think it's just because people's default notion about growing old is that it's a bad thing. But, really, it's only the threat of aging badly that we should be worried about.
In his book, The Blue Zones: Lesson for Living Longer from the People Who've Lived the Longest, longevity researcher Dan Buettner studied the places where people reach ripe old ages with a whole lot of grace: Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.
Summing up his findings, Buettner reveals: "There's no supplement that can reverse aging. But avoiding processed foods and making family a priority [are some of the things you can do] to slow it down."
Buettner also highlights one of the cheapest ways to ensure that you have a blast growing old: stress reduction. In this light, here are three of the most popular stress management moves practiced by the world's happiest senior citizens:
1. Set aside a few minutes to meditate. You have to have some quiet time for yourself each day. Find a quiet corners where you can close your eyes and just breathe calmly. Aim for at least 15 minutes each day.
2. Cultivate a sense of purpose. You have to live for bigger things. You can write a personal mission statement like, "I resolve to spread good cheer to everyone I encounter each day." This way you are always reminded that it isn't all about you. Self-absorption can speed up your aging process.
3. Try to do some yoga. Experts recommend yoga because it's a great way to maintain the strength of your joints. You don't have to get bent out of shape. You can stick to simple movements that will help you stay physically flexible.
There you have it. You don't need expensive facial creams or concoctions to stay youthful and feel energetic. It's all about embracing a few simple but powerful habits that can make a whole lot of difference about the way you view the years to come. Wrinkles won't matter if you have a long, full life.
Suggested Resource: You can enjoy feeling young at any age with a sensible diet. Sign up for Simpleology 103: The Simple Science of Personal Energy and learn how to stop time by eating the food that will give you long-lasting energy.
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Beauty Munch. A tomato a day may not only keep the doctor away, it'll make you look good, too.
Over the years, I've witnessed some of friends try--and then give up on--all sorts of diets. For the most part, I think people find it so hard to stick to diets is because they often zero in on what they can't eat. This somewhat negative take does nothing to boost anyone's confidence to follow through on the diet regimen--never mind if it's conceptualized by topnotch nutritionists.
So, instead of focusing on the food that you can't have, you should focus on identifying what's good for you. Here are three of them to comfort your diet-weary soul:
1. If you've had a bad day, reach for a steaming mug of hot chocolate. Scientists at the Southampton General Hospital in England reveal that chemicals in cocoa may help prevent blood clots that lead to heart attacks or strokes. But don't take this as a license to gorge on chocolate. While having a cup of cocoa a day would be beneficial for health in general, a sugar overload is sure to cancel whatever benefits chocolate brings.
2. Get that healthy glow by eating tomatoes. Aside fromvitamin C, vitamin A, and potassium, tomatoes contain lycopene. This compound functions as an antioxidant, purging free radicals that can damage cells in the body. Eating a tomato a day will help keep you looking good.
If you do your own research, you'll find out soon enough that there are many other food that are beneficial to your health. Don't use the diets prescribed by experts as reasons for your inability to stick to a get-fit meal plan.
Like I always say, what you put in your mouth is all in your hands.
Most women (myself included) have been in the "nutty shopping scenario" a lot of times. Apparently, it's a widespread phenomenon--so much so that psychologists have a name for it. It's Post-Shopping Regret. (If you ask me, though, I think this is just a variation of good old impulse buying.)
To help you curb the urge to buy stuff you don't need, here are some tips:
1. If you're going anywhere near a sale, just carry enough cash for things you need. Make a list of items that you intend to buy and stick to the budget you have projected for your purchases. Packing plastic is dangerous because, believe me, you'll end up having that card swiped more times than you can afford. The cash limit serves as a very effective deterrent to overspending.
2. Don't get too excited when you encounter retail enticements. The words, "sale," "up to 80 percent off," and "everything must go," were designed to lure shoppers into the store and make them think that they're getting great bargains. Sometimes these retail come-ons are for real, sometimes they're not. So, don't get into a frenzy when you find yourself in the middle of these types of promotions. Instead, take time to inspect each item that you're planning to get.
3. Do the what-if math to clear your head. If you think you can't summon enough willpower to stop yourself from going shop-crazy, then let the numbers talk you out of splurging mindlessly. If out of the 71 items you purchase on a whim each year, you don't use eight items and each item costs about $50, then that means you wasted $400. Think about it. What if you had used that money to pay off your credit card debts?
These three tips should serve you well in your bid to be free of Post-Shopping Regret. Ultimately, it's really up to you if you want to keep wasting money on things you don't need.
To see is to listen. In the future, scientists may do away with diagrams such as this one and simply listen to music to find out what's up with your genes.
We've all been told that music soothes the soul. But I never really thought it could inspire groundbreaking developments in science--at least not in any way that I thought was possible.
This was why I was all ears when the subject of genetic codes set to music came up.
In their quest to make life easier for fellow scientists who had vision problems, Rie Takahasi and Professor Jeffrey Miller of the University of California decided to inject some rhythm into genome biology or the study of genes.
The said program aims to use Takahashi and Miller's genome translation rules to convert amino acids into sound. This way, vision-impaired scientists don't have to rely on elaborate diagrams of genome segments to interpret research data.
With this development underway, it won't be long before scientists gather data from genome music alone. They wouldn't need to go through mind-boggling charts and models to identify gene defects. In this sense, they can literally save lives through music.
Suggested Resource: Are you into making music that matters? Sign up for Simpleology's music promotion course so you'll know how to put it out there and, perhaps, be heard by people who want to use the art of sound to make a difference.
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Fun Spots. No matter how busy you are, you have to make time to chill out and enjoy.
Life can't be stress free--but that's not exactly such a bad thing.
In her article "Can Stress Actually Be Good for You?," MSNBC health editor Jane Weaver writes: "When the brain perceives physical or psychological stress, it starts pumping the chemicals cortisol, epinephrine (adrenaline), and norepinephrine into the body. Instantly, the heart beats faster, blood pressure increases, senses sharpen, a rise in blood glucose invigorates us and we're ready to rock."
As such, here are five instances when you should welcome being stressed:
1. When you face something with enough excitement to override any fears. Instead of being petrified with fear, you should feel challenged to tackle the tasks at hand. This is exactly how I felt when, a few years ago, I had to teach my son Danny to walk. Sure, I was afraid that he'd fall and get hurt but I was more excited about seeing him take his first steps.
2. When you have a full schedule that still allows you to enjoy enough leisure time. Though you work hard, you should still have time to kick back and enjoy a long lunch with a friend or do some gardening.
3. When you have commitments that you truly care about. You value being a parent, spouse, friend, employee, and member of the community. It's a constant challenge to try to be good at playing all the roles that you've taken on. For me, juggling my deadlines with caring for my six-year-old and running the household is nothing short of a logistics nightmare. But I wouldn't want it any other way. (Besides, my husband takes on his share of the chores.) Yes, we all do our best to deliver because these are things that matter to us.
4. When you have long-term goals. Having a list of, say, ten things that you want to do in your lifetime keeps you motivated to get up everyday and work towards achieving them. In my case, I'm slowly working to convert our house's cluttered basement into a cozy workspace. It may not happen for years, but it's a project that proven therapeutic for me.
5. When you're tired enough to get a restful, undisturbed sleep. We all get "tired in a good way" after we've worked on tedious tasks like clearing out the garage or doing some volunteer work at the local animal shelter. Your muscles may ache, but the sense of achievement that you feel will make up for it. Either way, you'll snooze soundly.
So, I guess we should all aim to be stressed so good. From hereon, it won't be too far fetched to hear somebody say, "I love being stressed."
Brain Food. Discover all the cool, quirky parts of your mind with this fun book.
Hoping to shake off my holiday hangover fast, I picked up a copy of Welcome to Your Brain: The Science of Jet Lag, Love, and Other Curiosities of Life by Sandra Aamodt and Sam Wang.
The book is a fun and enlightening read. I found out many new things about the human brain that are sure to help me wise up. Here are three of those "brainy" facts:
1. You use more than 10 percent of your brain. Many people believe that we "only use 10 percent of our brains." However, scientists who study the brain dispel this myth. Aamodt and Wang clarify: "In reality, you use your whole brain everyday. If big chunks of the brain were never used, damaging them would not cause noticeable problems. This is emphatically not the case!" So, quit making excuses about not being able to learn how to work with the your office computer's newly installed software just because you've used up your brain's 10 percent. Your brain is 100 percent capable of learning new things--as long as you put your mind to it.
2. Happiness is better when it comes in small doses. "Frequent small positive events have a greater cumulative impact than occasional large positive events," reveal Aamodt and Wang. "It's hard to believe that it would make you happier to spend fifteen minutes every evening for the rest of your life having a relaxed drink with a sympathetic friend than it would to win the lottery--but it's almost certainly true." Thus, take time to touch base with a friend or a loved one even during a busy day at work. This way you won't end up snapping at your co-workers.
3. You shouldn't cram if you want to get smart. "Psychologists have known for more than a century that your brain retains many kinds of information longer if it has an opportunity to process what you've learned," write Aamodt and Wang. They add: "Two study sessions with time between them can result in twice as much learning as a single study session of the same length." As such, if you're due to make a big presentation, don't make the whole thing in one sitting. To make sure that your data stays coherent, take periodic breaks so you can look at what you've written so far with "fresh eyes.
No doubt this is definitely one book that will fire up your gray matter and gear you up for the mental challenges that lie ahead.
Lucky Leaf. Even a four-leaf clover won't do you much good if you don't make things happen for yourself.
As 2008 ended and 2009 came around, I realized that there are people who subscribe to superstitious beliefs about ensuring good luck for the coming year. My best friend Janet, for example, is applying feng shui to her whole house so that it's suited for the Year of the Ox. (I guess there's no harm in rearranging the furniture and doing home improvements to bring in good fortune.)
If you ask me, though, I think we all make our own luck. This is what Richard Wiseman, author of The Luck Factor, emphasizes. He offers three easy-to-follow tips on how you can ensure your good fortune:
1. Embrace new things. It pays to check out things that you wouldn't normally check out. You never know. You just may come across something that will make your life better. As Wiseman observes: "Unlucky people are often in a rut." So, to raise the chances of good luck coming your way, resolve to make a quick exit each time you encounter situations that aren't doing you any good.
2. Keep a sunny disposition. According to Wiseman, lucky people "tend to look on the bright side." It may be quite a challenge to pull this off, but once you have it down pat then nothing can bring you down. This attitude will help you bounce back from the most trying situations. Picture this: If you're running late for work and your car won't start, just thank your lucky stars that your engine trouble manifested itself in your garage and not when you're in the middle of a freeway.
3. Paint a pretty picture. "Lucky people assume positive things will happen to them," states Wiseman. When you're starting a new project or, perhaps, setting up a new business, visualize your success. As long as you've covered all the necessary bases, then luck is on your side.
There you have it, folks. You don't have to wait around for Lady Luck to pay you a visit. You can be proactive about it. Yes, we can all go through our good luck rituals. But, we have to remember that the luckiest charm we could ever hope to have is our ability to make things happen ourselves.
Suggested Resource: Be the master of your own luck by signing up for the Kaizen Club. You're sure to learn no-nonsense tips on how to get lucky in life practically all the time.
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Parking Space. Taking a walk in the park can soothe your stressed out mind.
With the holidays over, we're back in full swing at my house these days. There's job pressure, school, soccer practice, tennis lessons, plumbing problems, and appointments with the dentist. You get the picture.
I figured it was time to regroup and remind myself of all the stress management techniques that help us get it all done and keep us from going nuts.
Here are my top 10 "sanity tips:"
1. Identify and stick to your priorities. Make a list of tasks you must accomplish. Include a deadline or a clear time commitment for each item on your list.
2. Be organized. Use the list you made to organize your life and calendar. Treat tasks as appointments with yourself just as you'd make appointments with others. Respect your own time.
3. Keep communication lines open. You have to communicate well with the people around you such as your your family, your friends, and your workmates. The motto that you should keep in mind is this: "Communicate early and communicate often." Remember also that communication is a learned skill. Practice it until it becomes second nature.
4. Expect the unexpected. One morning, when you have a really important meeting at work or a deadline looming over your head, you'll wake up to a flooded basement or maybe your child is down with the flu. These are the kind of days when you have to take one for the team, so to speak. When these unforeseen setbacks happen, do your best to keep your cool and cope. It happens to all of us.
5. Save time by spending a little more money. In the long run, you have only two things to spend: time and money. If you want to save on one, you'll have to spend the other. For instance, if you want to get your spring cleaning done without having to miss your child's soccer match, then it may be a good idea to spend money for a cleaning crew to come to your house.
6. Pick your battles. Decide what things are non-negotiable for you and which ones really are not that big a deal at home and at work. For example, there are so many things I used to get worked up about that I just don't sweat anymore. It's really not wise to waste energy complaining about people who, say, don't believe in saying "Please" or "Excuse me."
7. Make the most of your time. Help your son with his homework while you're waiting for the wash to finish. Plan your errands so that everything in one neighborhood is done in the same trip. Catch up on your email while waiting for your kid off school.
8. Learn to say, "No!" Clearly, there are some things you can't say no to, such as when your boss asks you to do an important task or your baby needs to go to the doctor. But there are plenty of things you can say no to--like when a lazy co-worker tries to make you do his or her work.
9. Ask for help. When there's too much to do at home or at work, ask for help. This totally goes against the "Superparent" self-concept many of us have of ourselves, but, let's face it, we all know that we cannot do it everything well by ourselves all the time.
10. Be kind to yourself and others. Be sure to take care of yourself and your family by spending time together. You and your spouse should also have time together without the kids. And, of course, you need to take time out for yourself as well. A little "me" time can do a lot to recharge body and mind.
Bottom line? To take care of others and to take care of business, you have to take care of yourself. Be as thoughtful of yourself as you are of others, and respect your own time and energy. That respect and balance will translate into the work you do with and for others.
The author is a professor of Psychology and Health and Behavioral Science at the University of Colorado Denver. She is the founder of Powerful Mind Consulting and Coaching, LLC. Mary is a seasoned speaker, facilitator, and higher education and coaching professional who has been "living the dream" as a working mom, professor, scientist, university administrator, and executive and life coach for over 15 years. Her professional background is concentrated in human behavior, stress management, and mind-body relationships.
Suggested Resource: Want to be be free from needless stress? Sign up for the Kaizen Club and learn how you can be the best version of yourself--be it at home or at work.
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Go by the book. Pick a book to help keep you informed about what's hot and what's not in your industry.
There's nothing better than starting your year by being as productive as you can be. Shake off the holiday hangover right this minute and hit the ground running come Monday with a burst of renewed energy. Here are three ways to do it:
1. Learn to prioritize. "If it's not important to your boss, it isn't critical to your job," says Cynthia Shapiro, author of What Does Somebody Have to Do to Get a Job Around Here? So, stay on top of your paperwork, as well as your management and correspondence tasks before you decide to make sure that you have color-coordinated push pins or update the company's employee birthdays list.
2. Update your knowledge. Each day, make it a point to read a couple of work-related news articles. You could also pick up a book about the industry you are in. If you have time to spare, attend some seminars or take some crash courses on subjects related to your job. Make sure your knowledge isn't stale.
Take the lead. If you want your bosses to know that you have leadership potential, dare to take on a tedious or an unpopular assignment such as organizing a meeting or dealing with an extra-fussy client. "Either way, the higher-ups will take notice," state Linda Babcock and Sara Laschever, authors of Ask For It.
Remember that it always pays to be on your toes at work. If you keep up your energetic momentum, then you're well on your way to your most productive year ever.
Good Advice. Sports apparel giant Nike offers wise words for achieving your goals: "Just do it."
What is the magic of goal setting?
Is it simply writing down what you want and waiting for your goal to somehow magically come into being? Some self-proclaimed gurus would have you believe that's all there is to it. But there are countless examples of people who write down New Year's resolutions to lose weight or quit drinking who are back to their bad habits by January 15th.
So how about writing down your goal, and then breaking it into "mini goals"? Is that where the magic happens?
While breaking down big tasks into manageable ones certainly helps, it's probably not the only answer. There are many people who plan, plan, and plan but don't accomplish anything.
Or is goal setting magic not having a goal at all, but simply working hard your whole life? Well, there are those who work hard and put in long hours to build a fortune. Yet, there are others who work just as hard but still end up broke. Hmmm...
So if there is indeed a "magic" to setting and achieving our goals, what is it exactly?
Actually, it takes a combination of all the moves I just mentioned to make things happen.
Look at it this way...
Without the main goal, we have no direction. If we don't write down a main goal, efforts become scattered. It's like looking at a map to decide where you want to go and choosing all of the locations at the same time. It's simply easier to stay home.
Without breaking it down into mini-goals (I call these steps), we have no strategy. If we don't set mini goals we never learn how to achieve the main goal. Suppose your goal was to build a storage shed, but you don't plan your steps. Instead, you go to the store and buy all the wood for the shed--no tools, no nails, no foundation materials and no blueprints. What kind of storage shed can you expect from this? I wouldn't store my lawnmower in your shed if this was your plan.
Without work, we have no momentum. If we don't work we become like a Corvette without an engine. We have all the potential speed in the world. But without an engine or work, we go nowhere.
We need all three to get what we want.
Now, I have an exercise for you:
1. Write down your main goal or what you want in life.
2. Then, write down 10 steps that if you took them starting today would eventually lead to the achievement of your goals.
3. Start one of the steps today.
Don't be like the Corvette with the souped up GPS maps but no engine. Unleash all cylinders and race smart through each of the necessary steps.
Suggested Resource: Start the year right by signing up for Simpleology 101: The Simple Science of Getting What You Want. The Daily Time Praxis, which is one of the life-changing tools of the course, will help you pace yourself as you work to achieve your goals for 2009.
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