10 Best Low Calorie Foods That Help You Lose Weight Fast

One of the most challenging aspects of weight loss is cutting back on calories. Many low-calorie foods can leave you feeling hungry and unfulfilled between meals, making it much more tempting to overeat and indulge. Fortunately, plenty of healthy foods exist that are both filling and low in calories. Here are 10 low-calorie foods that are surprisingly filling and you want to stock your house and office fridge with.

1. Greek Yoghurt

Greek yoghurt is a great source of protein that can help curb cravings and promote weight loss. Though the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yoghurt typically provides about 130 calories and 11 grams of protein.((Self-Nutrition Data: Greek Style Yoghurt)) One study in 20 women examined how a high-protein yoghurt snack affected appetite compared to unhealthy high-fat snacks like chocolate or crackers.((Nutr. J.: Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women.)) Not only did the women who ate yoghurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate. Meanwhile, in another study in 15 women, high-protein Greek yoghurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks.((Appetite: Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women))

2. Berries

Berries — including strawberries, blueberries, raspberries and blackberries — are loaded with vitamins, minerals and antioxidants that can optimize your health. Their high fiber content also boosts weight loss and reduces hunger. For example, 1 cup (148 grams) of blueberries supplies just 84 calories but packs 3.6 grams of fiber.((Self Nutritional Data: Raw Blueberries)) Berries are also a great source of pectin, a type of dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies.((J Am Coll Nutr. : Effect of pectin on satiety in healthy US Army adults.)) This could also help cut calorie consumption to aid weight loss. One study noted that a 65-calorie afternoon snack of berries decreased calorie intake later in the day compared to a 65-calorie confectionery snack.((Appetite: An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack.))

3. Eggs

Eggs are extremely nutrient-dense, as they’re low in calories but rich in many vital nutrients. A single large egg has approximately 72 calories, 6 grams of protein and a wide array of important vitamins and minerals.((Self Nutritional Data: Egg, Whole, Raw, Fresh)) Studies suggest that starting your day with a serving of eggs can reduce hunger and boost fullness. In a study in 30 women, those who ate eggs for breakfast instead of a bagel experienced greater feelings of fullness and consumed 105 fewer calories later in the day.((J Am Coll Nutr.: Short-term effect of eggs on satiety in overweight and obese subjects.))

4. Chia Seeds

Often hailed as a serious superfood, chia seeds pack a high amount of protein and fiber into a low number of calories. A 1-ounce (28-gram) serving of chia seeds provides 137 calories, 4.4 grams of protein and a whopping 10.6 grams of fiber.((Self Nutritional Data: Seeds, Chia Seeds, Dried)) Chia seeds are especially high in soluble fiber, a type of fiber that absorbs liquid and swells in your stomach to promote feelings of fullness. In fact, some research observes that chia seeds can absorb 10 to 12 times their weight in water, moving slowly through your digestive tract to keep you feeling full.((J Food Sci Technol.: Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review)) Adding a serving or two of chia seeds to your daily diet can curb cravings and reduce appetite.

5. Fish

Fish is rich in protein and heart-healthy fats. For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories. Research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger.((Self Nutritional Data: Fish, Cod, Pacific, Raw)) What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite. One study evaluating the effects of beef, chicken and fish protein showed that fish protein had the greatest impact on feelings of fullness.((J Nutr: A comparison of the effects of beef, chicken and fish protein on satiety and amino acid profiles in lean male subjects.)) To cut calorie consumption even further, opt for lean fish like cod, flounder, halibut or sole over higher-calorie options like salmon, sardines or mackerel.

6. Cottage Cheese

Cottage cheese is a great source of protein and an excellent snack for those looking to lose weight. One cup (226 grams) of low-fat cottage cheese packs about 28 grams of protein and just 163 calories.((Self Nutritional Data: Cottage Cheese)) Multiple studies demonstrate that upping your protein intake from foods like cottage cheese can decrease appetite and hunger levels.((Am J Clin Nutr. : Effect of a high-protein breakfast on the postprandial ghrelin response.)) What’s more, it's found that cottage cheese and eggs had similar effects on fullness in 30 healthy adults.((Appetite: The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.))

7. Lean Meat

Lean meat can efficiently reduce hunger and appetite between meals. Lean meats like chicken, turkey and low-fat cuts of red meat are low in calories but loaded with protein. For example, 4 ounces (112 grams) of cooked chicken breast contains about 185 calories and 35 grams of protein. Research suggests that insufficient protein intake could increase hunger and appetite while eating more protein can reduce calorie intake and hunger levels.((Int J Obes. : Effects of a high-protein meal (meat) and a high-carbohydrate meal (vegetarian) on satiety measured by automated computerized monitoring of subsequent food intake, motivation to eat and food preferences.)) People who ate a high-protein meal including meat consumed 12% less food by weight at dinner than those who ate a high-carb, meatless meal.

8. Legumes

Because of their high protein and fiber content, legumes such as beans, peas and lentils can be incredibly filling. One cup (198 grams) of cooked lentils provides about 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein.((Self Nutritional Data: Lentils)) Legumes have a powerful effect on hunger and appetite. One study in 43 young men noted that a high-protein meal with beans and peas increased feelings of fullness and reduced appetite and hunger more than a high-protein meal with veal and pork.((Food Nutr Res.: Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study)) Another review of nine studies reported that people felt 31% more full after eating pulses, a type of legume, compared to high-carb meals of pasta and bread.((Obesity (Silver Spring). : Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials.))

9. Watermelon

Watermelon has a high water content to keep you hydrated and full while supplying a minimal number of calories. One cup (152 grams) of diced watermelon contains 46 calories alongside an assortment of essential micronutrients like vitamins A and C (44).((Self Nutritional Data: Watermelon)) Eating foods with a low-calorie density, such as watermelon, has been shown to have similar effects on feelings of fullness and hunger compared to high-calorie-density foods.((Nutrients: Link between Food Energy Density and Body Weight Changes in Obese Adults)) Plus, foods with a lower calorie density have been linked to lower body weight and decreased calorie intake.

10. Broccoli

When it comes to dieting, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat, providing only 31 calories per cup (91 grams).((Healthline: Broccoli 101: Nutrition Facts and Health Benefits)) It’s easy to see why broccoli is always the star of each diet. Broccoli isn’t just low in calories, but it’s also packed with micronutrients. A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber.

The Bottom Line

Cutting back on calories doesn’t mean you have to constantly feel hungry or unsatisfied between meals. Eating a wide variety of filling foods with plenty of protein and fiber can fight cravings and decrease hunger to make weight loss easier than ever. Paired with an active lifestyle and well-rounded diet, these low-calorie foods can keep you feeling satisfied throughout the day.

More Weight Loss Tips

• Need Motivation to Lose Weight? 17 Ideas to Get Inspired Right Now
• How to Get Through a Weight Loss Plateau (Step-By-Step Guide)
• Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

How to Meditate for Relaxation and Stress Relief

Have you been feeling stressed out lately? Well, take some comfort in knowing that you’re not alone. Stress, in particular, workplace stress has become such a widespread problem that the World Health Organization calls it the “health epidemic of the 21st century.” These days, many people are overwhelmed by their busy lives. They are feeling the pressure from work, family life, and other activities. All this activity is leaving them stressed and anxious. They know they need to relax, but they don’t know how. They are beginning to realize some of the health consequences of chronic stress, such as poor physical health, emotional disorders, and strained relationships. The good news is that dealing with stress is a lot simpler than you might think. One of the simplest and most effective methods for stress relief is relaxation meditation. In this article, I will discuss some of the health consequences of stress, what exactly relaxation meditation is, and how to practice it. I will finish with a few sample relaxation meditations I found on YouTube, so you can get started immediately without any fuss.

Consequences of Chronic Stress

A great deal of research has been done on the effects of chronic stress. Here is a sample of some of the short-term and long-term effects.

Short-Term Effects of Stress

On your body, stress can cause headaches, muscle tension, chest pain, tiredness, lower sex drive, digestive problems, and difficulty sleeping. On your mood, stress can cause restlessness and anxiety, depression, irritability, lack of motivation, inability to focus, and the general feeling of being overwhelmed. On your behavior, stress can cause you to eat more (or less), anger outbursts, withdraw socially, and use substances, such as alcohol, tobacco, or drugs.((Mayoclinic: Stress symptoms: Effects on your body and behavior))

Long-Term Effects of Stress

In the longer term, stress can have several consequences. It can diminish your mental abilities, such as concentration and memory. This can lead to poor judgment and decision-making. Stress can also affect your physical appearance. It can cause wrinkles, puffy eyes, adult acne, and hair loss. Stress can also cause your skin to appear dull and dry. Heart problems are a common effect of chronic stress. It causes inflammation of the arteries around the heart, which makes the heart work much harder. Several of the short-term effects of stress, such as sleep and digestive problems, will also persist over the long term. In addition, stress can weaken your immune system and leave you more vulnerable to illness, and make healing more difficult. All these effects of stress will essentially shorten your life span.((PsychCentral: Long-Term Effects Of Chronic Stress on Body and Mind))

What Is Relaxation Meditation?

Relaxation meditation is a term to describe several types of meditation. Their purpose is to help you relax your body and mind in order to relieve stress and anxiety. To do relaxation meditation, you can listen to some slow relaxing music, or the sounds of nature, such as ocean waves. You can also do a self-guided body scan. Here, you essentially sit quietly and move your attention to each body part and consciously relax your muscles in the process. There are also various forms moving meditation. I’ll describe all of them soon.

Benefits of Relaxation Meditation

Relaxation meditation, if done regularly, is one of the most effective methods for stress relief. In fact, it is so effective that sometimes just one session can completely relax a person who is all stressed out. I’ve had people come into a corporate meditation session overwhelmed with stress, and after the session come up to me amazed that they are completely relaxed. Stress relief through relaxation meditation is an effective way to avoid the health consequences of chronic stress described above. It will improve your mental abilities, such as concentration, memory, analytical thinking, and creativity. And as your mind relaxes, you will begin sleeping much better at night. Furthermore, relaxation meditation will improve your mood, which will lead to better interactions with others, especially loved ones.

How to Practice Relaxation Meditation

1. Guided Imagery

Probably the most popular form of relaxation meditation for stress relief is the guided imagery. This form of relaxation meditation consists of relaxing music, and/or sounds of nature, and a person’s voice to guide you on an imaginary journey. It usually starts with a little mindful breathing, followed by a body scan to physically relax your body. Then the meditation focuses on relaxing your mind by taking you to an imaginary place that is safe, comfortable, and happy. It’s like going on a short vacation from all the things that are causing you stress. The meditation generally uses a countdown to get you to this place, and includes a set of affirmations to help you relax. The countdown is almost hypnotic, and helps you assimilate the relaxing affirmations more effectively. Once you reach the imaginary safe space, you normally stay there for a short period in order to let your body and mind relax further. After a while, the voice will slowly guide you back to where you started by counting up with more positive affirmations. The reason the guided imagery form of relaxation meditation is so popular is because it is quite effective, and you don’t have to do anything except listen to the meditation and follow the guide.

2. Moving Meditation

Moving meditation describes a variety of different movements that are used for stress relief by calming the body and mind, and developing awareness. Some examples are yoga, tai chi, qigong, and walking meditation.((Yogapedia: Moving Meditation)) The great thing about moving meditation is that not only will it help you relax, but it will also help you stay physically active. I recommend doing some form of moving meditation when you are too restless to sit still. You can either do a combination of both moving and sitting meditation, or an entire session of moving meditation. Both methods will help you relax. I will sometimes start my meditation session with about five minutes of tai chi, then five minutes of walking meditation, and the remainder of the session in sitting meditation. This is a great way to work your way back into your meditation routine if you haven’t meditated for a few days.

3. Self-Guided Relaxation Meditation

Some people are more inclined to do their own relaxation meditation. What they generally do is start out with a body scan, where they consciously relax the muscles in each body part. After completing the body scan, they may then sit quietly for a few minutes following their breathing. They often play some relaxing music in the background.

6 Sample Relaxation Meditations

Here are a few of the best relaxation meditations I’ve found on YouTube. Some of them are so relaxing that they will put you to sleep.

Body Scan Meditations

1. Body Scan Guided Sleep Meditation (Lauren Ostrowski Fenton) (1 hr.)

This is a nice relaxation meditation that starts out with a body scan, and then leaves you with the soothing music to lull you into a deep relaxation. You can either listen to the entire hour-long meditation, or just part of it. https://www.youtube.com/watch?v=FwWua_fAa2I

2. Guided Body Scan Meditation for Mind & Body Healing (Michael Sealey) (30 min.)

This is another relaxation meditation with a body scan. Michael Sealey has a deep soothing voice that makes it easy to relax. https://www.youtube.com/watch?v=i7xGF8F28zo  

Guided Imagery

3. Guided Imagery for Relaxation (Mark Connelly) (10 min.)

Here is a short guided meditation that takes you on a journey through a tropical forest. The guide is a female with a soft and soothing voice, and the sounds of nature make you feel like you’re really in the forest. https://www.youtube.com/watch?v=pi2UCByfiXQ  

4. Guided Meditation For Anxiety & Stress (Jason Stephenson) (30 min.)

Jason Stephenson has some of the best quality meditations on YouTube. His voice is soothing, and he has the right choice of background music. This meditation takes you on a journey through the night sky. https://www.youtube.com/watch?v=6vO1wPAmiMQ  

Relaxation Meditations for Sleep

5. Guided Meditation for Sleep... Floating Among the Stars (Jason Stephenson) (1 hr. 2 min.)

Here is another quality recording by Jason Stephenson. This meditation guides you into a deep relaxation as you float among the stars. https://www.youtube.com/watch?v=N4qCFFBrrgk  

6. Guided Meditation - Blissful Deep Relaxation (The Honest Guys) (18.5 min.)

In this meditation, the music is soft and slow-moving, with gentle waves in the background. This is a relatively short meditation you can comfortably listen to right before you go to bed. https://www.youtube.com/watch?v=Jyy0ra2WcQQ   In addition to the above free guided-meditation, I'm also producing my own CD Inner Silence: Guided Relaxation Meditations for Inner Peace and Restful Sleep. If you're interested, check it out here.

Final Thoughts

If you’ve read this article, it’s probably because you’re feeling a little (or a lot) overwhelmed, and in need of some stress relief. Maybe you have a high-stress job, or a lot of family commitments. Whatever the reason, you’re probably looking for a simple method for finding stress relief. The health consequences of stress are many. It affects your body and mind. It also affects your mood, which has a significant impact on your relationships. And over the long term, some of the damage to your body may be irreversible. Put simply, stress keeps you from truly enjoying your life. Relaxation meditation is a simple and effective method for stress relief. As you can see, there are a variety of different forms of relaxation meditation. You can either listen to a guided meditation or some relaxing music, or you can learn to practice one of the various forms of moving meditation, such as yoga and tai chi. So, don’t postpone your happiness. Try one of the meditations above, or find one you like, and start enjoying your life stress free.

More Tips on Meditation

• The 5-minute Guide to Meditation: Anywhere, Anytime
• How Do You Meditate? 8 Meditation Techniques for Complete Beginners
• The Guided Morning Meditation for Beginners (That Will Change Your Day)

7 Growth Mindset Activities To Build Your Mindset

Ever since Carol Dweck's book, Mindset: The New Psychology of Success, has been published in 2007, "the growth mindset" has been a buzzword. I've already talked about its power in the past. How it can be the key to deeper learning, and growth in many areas of your life. And there have plenty of studies that have continued to explore the growth mindset.((Education Week: Carol Dweck Revisits the 'Growth Mindset')) But one thing that I haven't touched on yet is that while we can be fostering a growth mindset, Dweck makes an important note:

"The path to a growth mindset is a journey, not a proclamation."

What this means is not only should we be creating an environment, but indulge in growth mindset activities. Activities that can help us develop ourselves further and enjoy the process.

What Is a Growth Mindset?

For the uninitiated, a growth mindset is a mindset coined by Carol Dweck, Dweck talks about two mindsets: fixed mindset and growth mindset. Based on her research, Dweck came to realize that whether a child would succeed or fail boiled down to their mindset. She realized that those who were encouraged to learn more had a different attitude and behaviour about everything in life compared to others. For example, one student would see challenges as opportunities to grow while others would give up after they failed the first time. She attributed these behaviors to the two mindsets I mentioned above. But though Dweck's research covered children, adults aren't that different. We are after all a more mature version of our habits as children in some cases. For example, look at our own goals in life. Are you someone who doesn't set them or gives up after you failed? Chances are you have a fixed mindset which suggests that everything you do is based on your current skills. You also - in all likelihood - have stopped learning about your industry or growing your skills. Unless you have a growth mindset.

7 Growth Mindset Activities To Try

So if you are looking to be growing yourself, it's important to develop your mindset. One such way is through growth mindset activities. Even though it's best to learn and use these at a younger age, we can still change our ways as we grow older. As the saying goes,

"The best time to grow a tree was ten years ago. The second best time to grow one is right now."

With that in mind, here are some growth mindset activities you can try out.

1. Self Exploration

If it's not clear already, our current mindset influences how we shape our future moving forward. If we have a fixed mindset, chances are likely that we'll be stuck in the same position we are in right now. So one thing that we can do to change that is doing some growth mindset activities that encourage us to change. One such activity is self-exploration. This means diving into your mindset and start making changes to that mindset. To help with that, I suggest watching the video 'Lost Generation'. It's a two-minute video, but the idea is to get others to watch the video, and for you and the others to discuss what they found about this video. The idea of the discussions is to touch on how the future changes based on the attitude we adopt today. You want to end this experiment with the question: What happens when we change our mindsets? If you can't do this in a group or with someone else, you can still gain some benefits by asking about how you felt about the video. Here's the video: https://www.youtube.com/watch?v=42E2fAWM6rA

2. Identify Everday Mindset Examples

A fixed mindset and growth mindset don't just show up in learning environments but everyday life too. Out of the several growth mindset activities out there, this one brings our attitudes to the forefront. How it does that is that we are looking at the behavior and presenting examples. To do this activity, take several sheets of paper and an assortment of colored pens. If you're doing this by yourself, then you could type these out. After that, write down examples of how each mindset can be applied in everyday life. These can be phrases that each mindset uses, their opinions to subjects like challenges, failure, and roadblocks, how they handle adversity, and so on. To do this activity properly, you will need to have a general description of both of these mindsets. It also pays to do this in a group as the idea is to write these out and then discuss why you think this way.

3. Take Action

One of the simplest growth mindset activities out there is to do it. Starting something new, whether it's learning something or building a habit, is the toughest part. If you have a fixed mindset, there are good odds that you're not eager to step out of that comfort zone. If you want to develop a growth mindset, you'll need to change your attitude and start doing more. This isn't just focusing on stuff you're passionate about. It's also about exploring new passions. This means trying things you wouldn't have thought of.

4. Self-Reflection

Similar to self-exploration, self-reflection is also important. Self-reflection is one of the growth mindset activities that looks at your external self rather than internal. It'll focus on your skills that you've built and how you were able to develop them. Regardless of the mindset you have right now, reflecting this way can piece together many things. For one, it helps us to realize that when we first started something, we weren't good at it. And over time, we got used to it. A great example is the work that you're doing today. Think back to your first day at work. What was it like? Did you show up being able to move through a routine and have a solid workflow for the entire day? Or did you have to experiment and figure out what you were good at and what you needed some guidance with? When you take up a new skill, make sure to reflect on your progress too. Keep a record of your changes.

5. Research Neuroplasticity

Neuroplasticity is the study of our brain and how it adapts to the environments, actions and experiences we go through life.((NCBI: Adult Neuroplasticity: More Than 40 Years of Research)) What this research uncovered was the fact that how we thought of brains before was all wrong. For a long time, we though our brain was a "non-renewable" organ. We never thought our brain could form other neurons on its own, let alone be able to grow and be shaped however we like. What decades of research have uncovered is that, regardless of our age, we can grow and learn new things. After all, our brain contains many circuits and pathways. What this means in simple terms is that, these pathways allow our brain to push us through a sequence of steps. The more we go through those steps, the more our brain builds up that pathway. It eventually forms a circuit that allows us to perform that task with more skill and speed than before. Being aware of neuroplasticity and how it can impact our lives is key to our growth.

6. Actively Look for Opportunities to Learn

Better yet, to look for learning opportunities that you think you don't fit in for. This can be within your own industry or outside of it. Whatever the case is, taking up something you are hesitant towards can build you up. The biggest reason for that is it teaches you to be comfortable with being uncomfortable. It also teaches you about how your attitude matters. Again, someone with a fixed mindset would hesitate and give up when things get tough. Someone with a growth mindset will push forward in their own way. By no means will learning a little about a subject or practicing a skill will make you a professional in that area. But it will bring you one step closer to being knowledgable and good in that area. That can be the confidence you need to do this more and apply it to your life.

7. Develop Grit

Grit is what defines your perseverance to meet the goals that you set. It's the effort that you'll put into your work and your willingness to overcome obstacles and keep moving. Developing grit comes down to finding something that you are interested in or have a passion for and continue to improve it. Another way to see it is that through hard and necessary work, you can develop, improve, and succeed in that area over time. To develop grit is to surround yourself with those who have grit as well. Find the people who stick to their goals and work closely with them. Being with those who show up every day will ensure you become like them in time. Dr. Angela Duckworth's book Grit is a good read to help you develop grit.

Final Thoughts

The list of growth mindset activities is abundant. Out of them all, there is no superior method to develop a growth mindset. The key is to find the methods that work best for you. So adopt the attitude to experiment and see what you like. After all, trying these growth mindset activities will develop your mindset to begin with.

More to Train Your Brain

• 9 Mindset Shifts That Will Help You Live Your Dream Life
• 17 Ways To Develop a Growth Mindset
• 7 Simple Brain Training Habits to Boost Your Brain Power

8 Simple Ways to Be Mentally Healthy

We all strive to be mentally healthy, no matter who we are or where we are in life. We all want to be happy. We all want to know where we are going and how to control that ride. We find ourselves comparing ourselves to others. We find ourselves analyzing our flaws. We obsess over outcomes. We must learn how to simply be ourselves. Being mentally health isn’t based on whether or not you are always happy, always productive all the time. Having some negative thoughts and feelings are natural and part of being human. Instead, being mentally healthy is about healthy coping skills and strategies that you develop for the tough times. It’s not about who is strong and who is weak. According to NAMI (National Alliance on Mental Illness),((National Alliance on Mental Illness: Mental Health By The Numbers)) 1 in 5 U.S. adults experience mental illness every year. That means when you are struggling, you are not alone. But many of us do not feel seen nor do we grab the tools handy to use in those times. If you are mentally healthy, you adapt more to circumstances, find good in difficult times, learn how to lean on others or ask for help when need be, accept yourself, have realistic perceptions, be resilient, and be ready for anything. You live a balanced life knowing what to prioritize. Your self esteem is high, you are able to communicate your needs, you know your worth and you stand for what you value and believe in giving yourself a greater sense of meaning and purpose. What it also means to be mentally healthy is that you have a crisis plan for when you are not feeling like yourself. This means you know when you are falling apart, who to turn to, how to cope and so on. No one is 100% mentally healthy all the time and perfect. If you think otherwise, you’re only getting someone’s highlight reel or just what someone wants you to see. We stigmatize mental health issues in society, and we use image to cast a false narrative of what is going on to avoid vulnerability. Yet, the less shame a person has, the more likely they will get help. Do not afraid to be open about your feelings. It can be to anyone you trust: a friend, family member, a mental health professional. You are able to process things in a way that utilizes healthy coping skills. That could be your interests, hobbies, journaling, venting to someone. You don’t let emotions stay bottled lest they explode. You seek cathartic outputs so you can cope. Symptoms of poor mental health are catastrophizing in many ways. Psych Central says the 15 common cognitive distortions are as follows:((Psych Central: 15 Common Cognitive Distortions))

• Ffiltering
• Polarized thinking (or black and white thinking)
• Overgeneralization
• Jumping to conclusions
• Catastrophizing
• Personalization
• Control fallacies
• Fallacy of fairness
• Blaming
• Shoulds
• Emotional reasoning
• Fallacy of change
• Global labeling
• Always being right
• Heaven’s reward fallacy

For example, jumping to conclusions can mean thinking you know the outcome before it happens or having all the facts. Similarly, catastrophizing is thinking about worst case scenarios and thinking only about them happening to you. What they all have in common is there is a level of distorted thinking that can be assessed and corrected to be a more mentally healthy you. Typically, you can underestimate the good in front of you and the tools you have. You have a distorted view of how things will turn out. Thoughts have power. But you can take control, today. For a more in-depth look at these distortions with descriptions, check out Psych Central's article. So, how to be mentally healthy? There are 8 simple ways to be mentally healthy. How to stay mentally healthy is to use the right tools and like the Ancient Greek aphorism, “Know thyself.”

1. Cognitive Behavioral Therapy

How to be mentally healthy starts with cognitive behavioral therapy or for example recording your thoughts to assess if there are any that are unhelpful versus helpful. There is an easy tool called Thought Record Sheet by Carol Vivyan that can be downloaded from here. This record sheet has you describe a situation that has happened, rate your emotion, note physical sensations, record unhelpful thoughts/images, then list alternative or realistic thoughts for a more balanced perspective and has you come up with solutions. At the end, you re-rate your emotions. Such a tool is effective because it has you stop and analyze a thought rather than ruminate on it, which so many of us do. It stops us from catastrophizing and only thinking in worst case scenarios.

2. Mental Health Maintenance Plan

Another tool called the Mental Health Maintenance Plan comes from Therapy Aid and can be downloaded here. In this worksheet, you can identify triggers and warning signs for mental health decline. Self care and coping strategies listed next will help you come up with a plan for when you feel down. It also asks you to assess if you should seek professional help for these struggles. This is a good tool to put into practice because it helps you to take control of your mental health coping strategies. When you have a plan in place, you are more likely to act to help your mental state. It’s also something you can share with a therapist to self advocate and ask for help. You can update it at anytime and view your growth.

3. Screen Yourself for a Mental Health Issue

Free screening tools for a mental health issue from Anxiety and Depression Association of America can be found here. On this website, you can screen yourself for "anxiety disorders, depression, OCD, PTSD or phobia.” You can easily download it and share the results with whoever you’d like. Nothing is saved or kept on file about you on the site. ADAA does not offer direct services to help with mental health issues such as psychiatry or therapy, but it does offer resources to assist you. Assessment Psychology Online is another way to screen for mental health issues with some resources to help with them for Free.

4. There’s an APP for That

You can use the Mindwise lists APPs that can help you manage your mental health. Download an APP and give it a try! Some include apps to “reduce stress, manage a mood disorder or improve mood.” There are many tools on the internet to help calm you when you are troubled. Answers are literally at your fingertips. All you have to do is a web search if you can't find what you want. Type in a search engine for meditations and many will come up. This is a great way to remind yourself that you have the power or control to help yourself. Come up with a daily routine where you put this in practice.

5. Find a Therapist

You can use Psychology Today’s free find a live therapist tool here. If you don’t want a live therapist, Betterhelp is another tool for getting matched with a therapist however it is online. Signing up for therapy doesn’t mean that you are weak or unable to handle your problems. It means that you are secure in yourself enough to ask for help when you need it. Professional help doesn’t mean you necessarily have a mental illness. Sometimes, all of us experience needs for someone to help us navigate life. It is very healthy to reach out to a professional in times of crisis but also in times of stability. That’s because when you navigate life with a mentor, you can recognize flaws in your thinking. There is a lot to gain from this. All you have to do is reach out.

6. Stop the Stigma

In yourself and in society, there is some stigma towards mental health issues. If you are suffering, talking about it will alleviate that suffering. Most of us experience fear of others’ judgment. But by owning your story and your mental health journey, you can eradicate that fear. Rather than hide your life story or struggles, be someone who sees your own strength through it all. Rather than staying a victim, you become someone who knows what you are worth, scars and all. You will then prosper. If someone can’t accept your life path, it’s their loss, not yours. Once you get into that mentality, you can free yourself from needing control over others’ reactions to you. When you stop the stigma, you make it okay for others to speak their truth too. When you give that acceptance, you also learn to accept yourself. This is how you conquer your mental health story. The story we tell ourselves is powerful. It doesn’t mean you define yourself by struggle, but it means that you don’t hide from it. Getting mentally healthy is not about keeping up with appearances. It’s about being you and knowing you don’t have to face life alone.

7. Live to Give

Giving is receiving. When you get the right help and are at the right level of confidence, you can more easily help others. People need to know that they are worth it. At every level of mental health care, a person will still have some insecurities. When you give to another person -- whether through friendship, volunteer work, mentorship or more, you are showing that you value that person. It also makes you feel good too! One thing that you have to watch out for though is codependency, or depending on someone else’s wellbeing to ignite your own. You can’t help others if you are drowning too. You have to get on solid ground before you can be a healthy option for people to look up to. When you give to others, you are expressing interest in human interaction, social good and overall humanity which uplifts your perspective towards feeling more purposeful. When you have purpose, you can achieve so much more. You only have to give your time and attention to someone else that maybe you were once like. Someone in need of help. When you discover tools for being mentally healthy, pass it on. That way, you can do some good while rising to your potential as well. Use your pain for purpose. It doesn’t have to be right now, right away or even in the near future. Use it to elevate you to higher inspiration to want to lead others someday.

8. Embrace the Imperfect Process

When you recognize that the process is not perfect, you are more likely to forgive your flaws and find meaning in the struggle. You ultimately decide your reactions, your attitude, your mentality. No amount of therapy or tools can make you choose who you want to be. They can only guide you towards that. It’s up to you to decide that. You are able to handle things in life when you know who you want to be. Having goals, a plan, priorities in place are just as important as learning emotional regulation. Emotional regulation will help you when you start dealing with the cognitive distortions that we all suffer from. You will still experience negative emotions from time to time, and it’s a lifelong process to learn how to cope with them. Circumstances can sometimes slip from our control, but if we have resources, a support system, professional help to turn to, adaptability, healthy relationships and purpose, we can start to regain a sense of optimism even when that happens. It’s okay to have flaws. It’s okay to fall apart. It’s okay to be honest with ourselves and others. What matters is that you don’t stop there. You keep going. You rise again. You decide not to let it define you. What you do is up to you, but there are tools out there to help shape your destiny.

Final Thoughts

Being mentally healthy doesn’t mean you have all the answers. It means you know who you are and what you want out of life. We will all experience strife. But your response is up to you no matter what tools you may use. You are able to rise when you have the right help. So, don’t be afraid to ask for it. Reach out when you feel like you need it and check in with others even when things are going well. This habit will make you understand yourself better and grow in more ways. Overall, being mentally healthy doesn’t mean that you won’t have trouble. All of us have mental health maintenance needs, and that is something that can be ignored or maintained. When you develop a strong mental attitude, don’t forget others along the way who helped you get there. Pay it forward. Give back. Start again, as many times as it takes. And most of all, don’t be afraid to be you. Good luck. If you or someone you know is in an emergency, call The National Suicide Prevention Lifeline at 800-273-TALK (8255) or call 911 immediately.

More on Mental Health

• How To Control Your Emotions Effectively
• 10 Ways a Silent Retreat Improves Your Mental Health
• How to Develop Mental Toughness And Stay Strong

Growth Mindset vs Fixed Mindset: 9 Distinct Differences

Whether you are leaping into learning through college, university, or on your own time, there is one thing that is key. That is your mindset. While these experiences in life will challenge you, it is your mindset that will determine whether you will succeed or fail. But also how much you grow. In the end, our learning capabilities boil down to two mindsets that we must choose. Either a growth mindset or a fixed mindset. This growth mindset vs fixed mindset relationship is everything and is your key to success. What we might not be aware of is the fact that we've already selected that mindset years ago. So to help out, I've put together differences between these two mindsets so that you can identify the problems and begin to grow yourself.

What Is a Fixed Mindset?

Coined by Carol Dweck, a fixed mindset, as she explains, is a mindset where everything is fixed.((Farnam Street: Carol Dweck: A Summary of Growth and Fixed Mindsets)) Whether it is your intelligence or your abilities, everything is the same. If you're not good at something, someone who has a fixed mindset will think you've never been good at it and will never be good at it. There is no opportunity for you to learn and grow at all.

What Is a Growth Mindset?

Compare this to a growth mindset and it's the polar opposite. Even when someone isn't good at something, a growth mindset ensures that the person thinks they'll get better over time. While you can already see some differences on the surface between a growth mindset vs fixed mindset, there are more aspects to these than that.

9 Differences Between a Growth Mindset and a Fixed Mindset

Digging deeper, you'll find these mindsets to be different in all manner of things. This is a persons way of thinking and viewing the world. When we change how we view things, our entire lives change. Consider these differences.

1. Differences in Challenges

The first aspect is how they approach challenges. People who have a fixed mindset will do everything they can to avoid challenges in their life. If there is an easier solution that their talents can overcome, they'll take it. Some examples of this are things like not studying for a test because they're not good at the subject. That or only doing specific tasks at work that they know they can do with little issues. On the other hand, those with a growth mindset embrace challenges in their lives. Yes, some of the work or effort may come out short, but they understand failure is part of learning. What matters to them is that they have tried their best in those moments. After that, they learn and grow from the experience.

2. Differences in Handling Feedback

Second is how each one handles feedback and criticism. For those with a fixed mindset, they will react in a negative way. Some will hate you and harbor disdain while others will ignore or avoid it as much as possible. For those with a growth mindset, they view these talks as opportunities to grow. While it's about their work and efforts, they don't see it as an attack on their abilities. Provided that the criticism is valid, these individuals will take it to heart and incorporate it into their lives.

3. Difference in Intelligence

In particular, the belief of intelligence. As I mentioned above, a fixed mindset is fixed. So when it comes to intelligence in a topic or skill, you either have it or not. On the other hand, someone with a growth mindset believes that intelligence isn't an inherent skill and can be developed. They believe that if they put in enough effort, things will move along.

4. Differences in Tolerance

What I mean by tolerance is how long people can tolerate something before giving up or stopping. For those with a fixed mindset, these are people who give up too easily. This shouldn't be much of a surprise as I mentioned already they like to avoid problems and challenges. Any sort of roadblock will destroy someone if they think this way. Those with a growth mindset though, are persistent and try harder. They're not ones to shy away from challenges. And even if they fail, they try again later.

5. Differences in Viewed Success

It's also worth looking at how the growth mindset vs fixed mindset view success. For a fixed mindset individual, they are often jealous of those who succeed in anything. Deep down though, these individuals experience self-doubt which turns in jealousy but also insecurity. Compared to a growth mindset individual, they get inspired by seeing others succeed. In many cases, they even help others around them succeed. That's because they believe in themselves and feel they can help others too.

6. Differences in Failure

To no surprise by this point, those with a fixed mindset will shield themselves from failure. If they ever experience it, it's often a negative experience. In fact, many people get stuck on one failure for their entire life. It's as if one failure has barred them from ever putting in effort into that area again. But those with a growth mindset don't have the word "failure" in their vocabulary. They see these as setbacks or opportunities to learn. They're more eager to learn from their failures and are willing to grow as a person.

7. Differences In Learning

Their attitude about learning also is a key difference too. For those with a fixed mindset, they stop learning after post-secondary. They think that the learning ends after that point and you have to use that knowledge for the rest of your life. Those with a growth mindset though know the truth though. They know industries, people, and the world changes around them. We live in an information age where more information is being put out every day. They recognize that learning doesn't stop after college or university. It's only starting.

8. Differences In Confirmation

One aspect that Dweck touches on in her book Mindset: The New Psychology of Success is the desire for confirmation between the mindsets. She writes:

I’ve seen so many people with this one consuming goal of proving themselves — in the classroom, in their careers, and in their relationships. Every situation calls for a confirmation of their intelligence, personality, or character. Every situation is evaluated: Will I succeed or fail? Will I look smart or dumb? Will I be accepted or rejected? Will I feel like a winner or a loser? . . .

For those with a fixed mindset, this is a constant element for them. They need to prove to themselves and to others that they are valuable. It's akin to our kids posting on social media for validation. Their attitude about themselves is judged by how many likes or comments they get. It all boils down to numbers. For those with a growth mindset, this aspect doesn't exist. Sure there is some confirmation, but it stems from inside rather than from outside sources. As Dweck explains in her book:

Why waste time proving over and over how great you are, when you could be getting better? Why hide deficiencies instead of overcoming them? Why look for friends or partners who will just shore up your self-esteem instead of ones who will also challenge you to grow? And why seek out the tried and true, instead of experiences that will stretch you? The passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives.

9. Differences in Effort

While this is an obvious one on the surface, there is more to it than that. After all, a mindset is developed through events and how we interpret those events in our lives. For the fixed mindset, while they will do anything to avoid any negative events, that desire stems from deeper beliefs. Yes, they think everything is a fixed level, but that belief stemmed from how they were raised. In the end, those with a fixed mindset believe that effort stems from their own abilities they had already. Compare that to a growth mindset, their belief system is that effort stems from their current effort in developing something. They believe that effort stems from the action of doing something and learning from those experiences.

Final Thoughts

Being able to recognize the differences between growth mindset vs fixed mindset is key because it shapes our reality. Even if you have a few of these aspects in the fixed mindset category, they can cause some problems. People have given up doing something all because they experienced one failure or major setback in life. If you think you need the approval of your talents, it suggests a lack of confidence in your skills. This can translate to how much you want to challenge yourself and develop yourself in that area. A mindset shapes our view of the world and the people that are in it. When we change our mindset to that of growth, we clearly see the world in a different light. By developing yourself in this area and adopting this mindset, you too can change your life and grow more than ever.

More on Thinking Smarter

• How to Think Smart (If You Think You're Not Smart Enough)
• 8 Ways to Train Your Brain to Learn Faster and Remember More
• How to Create a Habit of Continuous Learning for a Better You

9 Exceptional Work Habits To Be More Efficient

A work habit is any attitudinal, ethical, behavioral, or practical tendencies you apply in achieving peak performance in your business or workplace. Good work habits establish a solid foundation for peak performance, efficiency, trust, effective communication, regular attendance, compliance, time management, punctuality, and collaboration. Have you ever extended your job functions and duties to assist your colleagues in a bid to achieve team efficiency and productivity? If yes, you possess good work habits. But that's not all. Successful people understand they need to display exceptional work habits to stand out. Here are 7 of such habits with two bonus-tips on setting priorities:

1. Prioritize Your MIT

Your MIT here means your 'Most Important Tasks'. It’s not enough to have a to-do list; you need to establish your Most Important Tasks. The concept behind prioritizing your MIT is predicated on the fact that some activities are more crucial than others. Therefore, checking off the items on your to-do list might not be enough, as you may end up completing both important and less important tasks. So what's your best approach? Spend some minutes in picking 1 to 3 MITs- the tasks you need to complete before the day ends no matter what. You can then channel your energy on what matters with a renewed focus, as you know they must be completed. Here's what Laura Earnest, a productivity blogger, said about the significance of establishing your MITs as a work habit:((LauraEarnest: Limiting Tasks To Get More Done))

"Productive people focus on the most important activities. They also ensure the means of getting those tasks done are the most effective. I believe they possess the capabilities of discerning the most important tasks and are apt in delegating the less important."

2. Limit Social Media Use

With emails, notifications from social media platforms, and several minor to-dos, you can easily get distracted while trying to engage in productive work. Our Editor-in-chief of Lifehack.org, Anna Chui, talked about the work habits that help her get ahead in life and business. Here's what she said about limiting social media use:

"I limit my social media and IM usage so I can stay focused on what's important to me. I turn off all WhatsApp group notifications and check them only before work, during lunchtime, and after work. I also turn off all social media notifications, so I don't get distracted in the middle of my work. I go on social media only after work and limit time to less than 30 min per day."

Limiting social media usage is a good work habit that can impact how you manage your time and what you make out of it.

3. Be Open to Feedback

The feedback system is a tool to optimize your efficiency in the workplace. When you receive positive or negative feedback from your superordinate, don't take it personally. The goal of feedback is to make you more productive. Here's what Elijah Falode, a Top-rated content writer on Upwork, said on how he manages feedback from clients:

"I understand the significance of both public and private feedback on my reputation and work. To deliver a quality job, I spend more time to understand my client's requirement, and then I ask questions. Once the client request for revision, I quickly work on it and ensure the client's requirement has been met, and he or she is satisfied. Each feedback helps me to improve on the job."

4. Exercise Daily

You may ask me what exercise has got to do with work habits. The truth is they are correlated. Your physical disposition affects personal productivity. This is why exercise will rank high on the list of exceptional work habits. Several studies have pointed out that physical exercise is one of the essential work habits you need if you want to be healthier and live a happier life. Exercise will help you achieve quality sleep, optimized memory, mental alertness, and better concentration. You can't accomplish this with a sedentary lifestyle. It will even impact your financial life. According to the Journal of Labor Research, those who exercise daily were discovered to earn about nine percent on the average than those who live a sedentary life.((ResearchGate: The Effect of Exercise on Earnings: Evidence from the NLSY))

5. Make Healthy Choices

If you continuously make some unhealthy choices, the truth is it will not only impact your mind and body negatively, but it will also affect your professional success. Therefore, making healthy choices is a crucial work habit. Here is how to make informed choices:

• Write down those daily activities that add value to your health to assess your lifestyles.
• List those habits that you think are hazardous to your health.
• Select one of the healthy habits and devise a plan to increase it. For instance, if you read for 30 minutes daily, increase it to 60 minutes daily.
• Pick one of the unhealthy choices and plan how to decrease it. For instance, if you are always tempted to taking soda by 4 pm every day to boost your energy, switch to taking herbal tea or water.
• Select one of the bad work habits and substitute them with good work habits. For instance, if you browse social media immediately, you wake up in the morning, replace that habit with a yoga exercise or early morning meditation.
• Evaluate your achievement every weekend. If you are not making progress, find out what's the issue and adjust, so you don't repeat the same mistake.

6. Engage in Reflective Practice

Reflection is a habit of reflecting on your ideas, thoughts, and actions in a bid to engage in a life-long learning process. It is also paying rapt attention to the values that inform your daily habits. Reflective practice helps you in cultivating vital skills and evaluating your effectiveness instead of going with the flow. It enables you to find out the motives behind your actions and curate a better approach in doing them subsequently. Brené Brown is a research professor at the University of Houston. She spends most of her time studying courage, vulnerability, shame, and authenticity. She recommended you:

"Talk to yourself like someone you respect, with tough love and honesty.”

Meanwhile, most people are limited by the outcomes of that endeavor. Radical honesty demands standing in your resolution. This act of honesty will also enable you to make the right decisions, communicate better, and learn.((Psychologies.co.uk: Brené Brown on self-reflection)) Create a work habit by dedicating some time to ask the following questions:

• Am I organized? Do I recall things?
• Am I focused or get easily distracted? Do I need to reinforce a work habit/
• Which of my skills stands out?
• What are the challenges facing?
• What distractions or tasks may impact my profession or career?
• What impact am I making?
• What makes me happy?
• How do I want to improve every aspect of my life?

Reflective practice is a work habit that can help you achieve happiness in your personal and professional life.((Medium: What You Need To Know About Reflective Practice))

7. Find Time To Recharge

Your energy carries the same level of importance as your time. It does not make sense having enough time with no energy to remain productive. Yes! It's good to prioritize and also apply some productivity tactics. But you also need to learn how to take care of yourself. Highly effective leaders find time to recharge. This means they get sufficient sleep each night. They also exercise and eat healthily. If you are finding it difficult to concentrate on the job, evaluate your work habits. Jeff Bezos said of getting good sleep:

"I prioritize it. I think better and have more energy."

Bezos advocates for eight hours of good sleep. He said,((Business Insider: Jeff Bezos explains why he thinks getting 8 hours of sleep is key to making important decisions in the workplace))

"If you shortchange good sleep, you may win some additional productive hours, but that productivity will remain an illusion. Quality matters than quantity when it comes to decisions and interactions."

8. Employ the Eisenhower Matrix to Track Long-Term Priorities

Sometimes, while trying to be productive, you focus on the short term. However, Peter Drucker, the renowned management legend, affirmed that:

"There is nothing as useless as efficiently performing activities that deserve no attention at all."

The Eisenhower Matrix, utilized by Dwilight Eisenhower in making informed decisions while he was a general, was popularized in The 7 Habits of Highly Effective People written by Stephen Covey. This matrix assists you in determining the tasks you should work on and those you should ignore. Do you want to create your Eisenhower Matrix now? Here's how to go about it:((Eisenhower Matrix: How to Prioritise and Master Productivity)) Are you working on urgent tasks that are not important? Devise the means of delegating, automating, or eliminating those tasks. Are you engaged in activities that are not important and urgent? Then ignore those tasks! The Eisenhower Matrix simplifies the establishment of priorities.

9. Utilize the 80/20 rule

You need to focus on the most significant tasks. The 80/20 principle is an excellent approach to prioritize your tasks. Vilfredo Pareto, an Italian economist, discovered the principle. It is popularly known as the Pareto principle. According to this principle,

"80% of your results emanate from 20% of your efforts."

To develop a good work habit, you need to discover the most rewarding 20% of your activities. Then, devise the means of reducing the 80% of your schedule. This will create more time for you to focus on the most impactful activities.

Final Thoughts

Highly exceptional people may seem like robots. Sometimes, they have only learned how to prioritize their tasks, surmount challenges, and overcome procrastination. Good work habits are crucial to achieving optimal performance in every aspect of your life. A client gives you a 5-star for quality performance, but he or she does not rate others the same way. Managers and business colleagues will love to collaborate with you when you possess exceptional work habits. Productive work habits will make you stand out in your business and workplace. Clients will value you for your efficiency and hard work Exceptional people are not brilliant than the rest of the world -- they have only developed work habits that make them stand out from the rest of the world.

13 Management Skills Every Great Manager Has

Have you reached a point in your career where you’re ready to take on more responsibility and become a leader? Or perhaps you’d simply like to earn more? Becoming a manager is an excellent way to do this. They are, after all, crucial to the success of any company, but it’s not necessarily an easy position to fill. Great managers build happy and productive teams that consistently achieve their organizational goals. And to become a high-performing manager, you need a diverse set of management skills. These are vital to building an all-star team that trusts you to lead effectively, manage, communicate clearly, and motivate them to achieve their goals. But what are these key managerial skills, and do you need all of them to be successful at your job? While I don’t consider myself a manager, I’ve worked with many great managers in my entrepreneurial career. Looking back on my experiences with these professionals, I’ve put together a list of thirteen management skills that every great manager needs to succeed. Let’s dive in.

1. Communication

It may seem like a no-brainer, but the ability to communicate is an essential managerial skill. You are the bridge between your team, upper management, suppliers, clients, even the public, and you need to be confident when interacting with each group. A great manager can clearly and concisely communicate organization goals, client briefs, project deliverables, and much more both verbally and in writing. Not only do you have the gift of gab, but you are also an excellent listener. Cliff Ettridge, Director of The Team, says,

”As a manager, you understand the importance of creating conditions where people feel safe.”

Whether that is to share ideas, raise concerns, address conflict, or discuss alternative ways of doing things, how you communicate with your team massively influences their willingness to be open and honest with you. If you want to improve your communication skills, check out this article: How to Improve Communication Skills for Workplace Success

2. Decision-Making

Each day, you will be required to make decisions. Remember, you've been given this position because your boss trusts you to keep the organization's goals and mission top of mind. The decisions you make will include prioritizing your workload, hiring new staff, assigning tasks, addressing customer or employee complaints... While some will be easy, there will be others that you'll agonize over, and you won't always make the right decision. Robbie Thompson, PR and Content Manager at Finnmark Sauna, says,

"A manager should have the ability to tackle frequent problems that arise and be accountable for their actions."

You will make mistakes. They happen, no matter how carefully you approach a problem or project. Having the conviction to stand by your decisions, even when they fail, is the sign of a great manager.

3. Delegation

A great manager recognizes that business is a team sport. And if they want their team to achieve or exceed their goals, they need to delegate. Delegation shows that you trust your people to handle a job. Matt Deighton, Managing Director of Timeless Chesterfields, has found that:

“It (Delegation) encourages and empowers your team to develop solutions to challenges.”

You are not superhuman and you cannot do it all. Delegating tasks allows you to focus on other work, which might be more pressing. It also aids in the development of your team, which is beneficial to the company as a whole. This guide can help you delegate more effectively: How to Delegate Tasks Effectively (Step-By-Step Guide)

4. Adaptability

The best managers recognize that they don’t know it all and are willing to listen and adapt to new and better ways of doing things. This is a crucial leadership skill. With the digital world constantly changing, managers need to be open to trying new technologies. What worked in 2018 doesn’t necessarily work now. And if you don’t change with the times, your team and your company will suffer.

5. Motivational

Your energy and attitude towards your work, as well as your passion, influences and motivates the people you manage. If you come to work upbeat and ready to tackle the day, your team is more likely to follow your example. When they’re having trouble with a job or at home, it’s up to you to refocus their attention. A great manager will know how to do that and get the best out of their people. They understand the importance of encouraging and incentivizing their people, as well as acknowledging their achievements. They are an asset to any business.

6. Organization

Without a doubt, being organized is an essential managerial skill. You have to be, especially when you have a group of people reporting to you. Not only are managers in charge of people, but they’re also in charge of budgets, project timelines, client expectations, and much more. An organized manager will know what is achievable in a particular timeframe and what isn’t. They know what to prioritize on a daily, weekly, and monthly basis. They know who can be trusted to take a project and run with it and who needs more guidance. They also have to be on top of their workload. Remember, you’re juggling many balls, and you’ll drop one if you’re disorganized.

7. Problem-Solving

As a business owner, I hire great managers because I don't have the time or the inclination to deal with every little problem that crops up. It's your responsibility to anticipate potential issues and resolve them before they become a problem. Great managers know when a matter can be handled internally and when to involve the boss. You're able to work closely with your team to assess and develop a solution that adequately addresses the problem without causing unnecessary stress. Here're 6 Effective Ways to Enhance Your Problem Solving Skills.

8. Relationship-Building

Another vital managerial skill is the ability to build good relationships with people. Whether we’re talking about your team or your clients, great relationships are essential to the success of a company. Bridie Gallagher, Director of Glass Digital, reminds us that:

“People work best in a happy and supportive environment, so a good manager should be friendly, personable, and able to stay calm when things get tough.”

Mike Hardman, Marketing Manager at Alliance Online, adds that:

“(A great Manager) appreciates that each person is different and aims to build a rapport with each team member. This makes them feel like their manager sees them as an individual, opposed to simply a name on a rota.”

A great manager will make decisions that are in the best interest of their team. They create an environment where people are not afraid to ask questions. They know that you’re always available to listen and give careful consideration to your responses, which builds trust and makes working with you a pleasure.

9. Leadership

All good managers should be great leaders. It’s up to you to bring together and inspire a group of diverse people to work towards achieving a shared vision, and only an effective leader can do that. Your role could include leading meetings, setting goals, supporting staff, assigning tasks, whatever. As long as you lead by example, you’ll set the tone for a happy and productive work environment. This article on leadership and management is worth reading: Leadership vs Management: Is One Better Than the Other?

10. Time Management

Often, we think of time management as maximizing the day so that you or your team is always busy. But time costs money. On paper, a job might seem like a quick turnaround when, in reality, it’s far more complex. A great manager will take into consideration how much time is needed to give thought to brainstorming, problem-solving, execution, and delivery before agreeing to a timeline. This allows them to recognize when unreasonable expectations are being set by owners or clients and address this upfront. If you're looking for ways to improve your time management skills, these tips can help: 12 Effective Time Management Skills for Managers

11. Mentoring

In my opinion, mentoring is probably one of the greatest skills that a manager can have. Every team member can be better and do better. A great manager recognizes untapped potential and helps their people to unlock it. They know how to build their people’s confidence—when to challenge, when to upskill, and when to step back and allow people to take charge. Be open and willing to share your experiences and knowledge. And remember that their achievements are a reflection of the time and energy you have invested in them.

12. Planning

Building an efficient team requires an expert planner, someone who is a strategic thinker. You can plan for every stage of a project and anticipate potential obstacles or delays that may result well in advance. You’ll also know if the help of an independent consultant would be needed or if there will be time to upskill staff. Not only can a great manager identify the best way to do things, but also which team members would be most suited to a particular task. This all helps to achieve company objectives on budget and on time without negatively impacting the team.

13. Empathy

The ability to empathize with your colleagues is a skill that, for some, doesn't come naturally. But it is vital, and more importantly, teachable. Digital expert and consultant, Rob Weatherhead argues that:

"It is difficult to manage people if you can't understand their position. This doesn't always mean agreeing with it, but if you can understand it, you can manage it accordingly."

Remember, people are emotional beings. They will form stronger bonds with managers that demonstrate compassion.

The Bottom Line

A great manager won’t necessarily have all the above mentioned managerial skills, but they will have a combination. This allows them to nurture and build on the talents of their team members to achieve their goals. If you are a manager or aspire to be a manager, use this list to identify where your key strengths lie and where improvement is needed, then take action.

More Tips on Team Management

• 9 Effective Team Management Strategies
• Top 10 Management Skills Any Strong Leader Should Master
• 10 Ways to Improve Team Management Skills and Boost Performance

How to Ace an Interview: Nailing the 10 Most Tricky Questions

As someone who has been in recruiting for over 10 years I can tell you the interview is vitally important to getting that new job you really want. During the interview process, there will most likely be at least 2 interviews, a phone interview and an in person interview. Both are important. Companies can of course have different interviewing processes but in general, there is at least one phone interview, also known as a phone screen, and a live, in-person interview. The in-person interview can be with one person or it might be with a variety of people. While they are both important, the live interview is typically the one that will make or break you as a candidate for the position you are interviewing for. Many of the interview questions we will review here will more likely come up during the live interview. But it's a good idea to be prepared for them on the phone interview as well. To illustrate how important the live interview is, I'll tell you about my search that happened a year ago. I'd decided it was time to move on from the role I'd been in for a little over 6 years. As I started researching and looking for a new opportunity, I began down the path with 2 companies. With the one I landed with, I'd had 3 separate phone screens, each one an hour long. They must have thought they went well because I was asked to fly to the city where the corporate office is at and do an in-person interview. -- with 8 people. Yeah, it was a long day. The good news is I rocked the interviews across the board. I flew home that evening and the following day, I received a call with the job offer. That was less than 24 hours after I'd had the in person interview. This is how important the live interview is. So how to ace an interview? We can dive right in to helping you nail the 10 most tricky interview questions:

1. What's Your Biggest Weakness?

This is a personal favorite of mine. The primary reason for this question is not to actually find out what your biggest weakness is. Unless of course, you say something like "showing up to work on a regular basis," then it's probably going to get you kicked out of consideration for the role. The main reason for someone asking you this question is to see if you are self-aware. That is if you know your weaknesses and are smart enough to account for them. The smart play here is to answer in a modest way. You want to be able to show that your biggest weakness actually has an upside. For instance, I usually say that mine is impatience. Which is true, I like to get things done. But what I ensure what I point out is that even though I am impatient, it's because I like to crank and get a lot of work done.

2. Why Do You Want to Work Here?

Interestingly enough, a lot of people don't have an answer to this question. It's designed to find out if you've actually done research on the company and if you are excited about this position. When I ask this question, many people have told me something like "because it looks like a good opportunity". I mean, can you be any more generic? The key to answering this is to show you've done research on the company and that you are enthusiastic about the actual position. Companies want people that are excited to work there, not just someone that shows up for a paycheck.

3. Where Do You See Yourself in 5 Years?

Employers are asking you this question to see if you have somewhat of a plan for your career. It doesn't have to be completely mapped out in a step by step manner but, a general overall plan is good to see. It means you are goal oriented and are working towards something. Don't worry about answering in a way that states you are planning on sticking with the company until you retire. Rather, focus more on how it's important to you to continue to learn and get better and better at what you do. Companies like to hire self-motivated people.

4. Tell Me About a Time You Messed Up

Or tell me about a time something didn't work out the way you planned. Similar in concept. The key here is to show that you take accountability for your actions and how you react to things going wrong. Companies like to see that you are willing to accept responsibility for the things you oversee and own up when you are wrong. People that always find a way to blame their missteps on other people or circumstances typically don't make good team mates. The other component here is things don't always go as planned, how good are you at adapting and thinking on your feet.

5. Why Are You Looking to Leave Your Current Job?

This may seem like a place to launch into all the things you don't like about your current job. Or to talk about what a terrible person your boss is. Don't do it. That's the path you do not want to go down. And that's really what this question tends to prod out of many people. If I am interviewing you and ask this question and you tell me all the ways your boss doesn't appreciate you and your company has terrible leadership, I'm thinking what you're going to be saying about me in a year when you are interviewing somewhere else. Make sure you are framing your answer in a way that doesn't shed bad light on your current or most recent employer. You want to focus on things like you've enjoyed working for the company but your growth options are limited there so you are exploring outside opportunities.

6. How Would Your Current Manager Describe You?

This question gives you the opportunity to show off your strengths and what your boss appreciates about what you bring to the table. You want to focus on the positive traits that your boss likes and how it helps you in your role. What you do not want to do is sprinkle in the things your boss doesn't think as highly of. Don't say something like my boss would describe me as a focused worker, at least on the days I make it into the office.

7. Tell Me About a Time You Overcame an Obstacle

Another one of my favorite questions. Interviewers ask this question to see if you are able to deal with roadblocks. Things don't always go smoothly, so having people on the team who are able to solve problems has huge upside. Being able to overcome obstacles is a great trait to have. Make sure you have a few stories about how something didn't go as planned that caused a challenge and how you were involved in solving the problem. It's a way of turning a bad situation into a good one.

8. Why Should We Hire You?

If you are at the point of a live interview, you should be highly interested in the position. By this point, you should have a pretty clear picture of what the role is and how your skills and experience will help you succeed. The reason this question is being asked is to see if you are the right candidate for this role. This gives you a great opportunity to tell your interviewer how your expertise will positively impact the role. Right now, you are in the spotlight to clearly show that your experience is the perfect fit for the position and why. Shine on!

9. What's Your Greatest Achievement?

Employers tend to ask this question to gain an understanding of what your big wins were. What are the really impactful things that have happened during your career and how you were the reason why they happened. This is another great opportunity for you to toot your own horn. What you want to be conscious of is how you tell the story about your biggest achievement. You want to make sure you say why it was such a big achievement. If possible, it's always good to include your team as part of the big win. Employers love to hire people who can make things happen but, it's also important they understand the importance of team work.

10. Do You Have Any Questions for Me?

You might be asking yourself why this is a tricky question. Honestly, it's not a tricky question if you are prepared for it. What the interviewer is looking for here is how interested and excited you are for the position. You'd be surprised at how many people answer this question with a blank stare or have no questions prepared. Again, if you are at a live interview, you should be highly interested in a position and the company. You will convey how interested you are in the opportunity with some well thought out questions to ask. You don't want to just ask one question like "How often is payday"? Have at least 4 to 5 questions prepared but don't overwhelm your interviewer with dozens and dozens of questions. Show that you've given some serious thought to this position by coming prepared with solid questions to ask.

The Bottom Line

There you go, insight to nailing the 10 most tricky questions during the interview process. There are, of course, many other questions you might get asked during the interview process but, these tend to be the ones that trip most people up. Remember to take your time and thoroughly prepare for the interview. You don't have to memorize your answers or anything but having a good idea of how you'd answer these questions will help you ace the next interview. Here's to being career advancement ready!

More Tips on Job Hunting

• How to Write A Cover Letter That Stands out from 500 Applicants
• 23 Things to Keep in Mind When Preparing for an Interview
• 7 Questions to Ask in a Job Interview That Will Impress the Interviewer