Tuesday, 5 November 2019

How to Improve Memory and Recall What You’ve Learned Fast

How to improve memory is a common question that's brought up once we hit that certain age. Friends and family remind us that memory is the first thing to go when we get older. Or perhaps hearing and eyesight which are linked to our ability to learn and develop ourselves.((PsychologyToday: Learning by Hearing, Learning by Seeing)) True, as we get older, things don't always work the way they are supposed to. But maybe we're looking at this all wrong. Maybe it's not because we're getting older, but rather the methods we use to learn and improve our memory are bad? Nevertheless, it's important to not panic as there are all kinds of strategies and resources available to improve our learning and memory.

Why Is Our Memory Not Good Enough?

To understand why the strategies I'll share are helpful, you need to understand why your memory is bad in the first place. The first most important thing to remember is: People forget all the time. Passwords, grocery lists, our phone, car keys, and more. People forget that stuff and it has nothing to do with age. That being said, there are particular causes that enhance the frequency of this. Excessive use of the following will further inhibit our memory and learning capabilities:((WebMD: Memory Loss))
  • Lack of sleep - Quantity and quality of sleep are essential to memory. Most tips offered for retaining and growing memory is to get sleep. So it's no surprise a lack of it will harm memory.
  • Depression and stress - Depression will normally cause people to lose focus and not pay much attention. This state of mind eventually turns to people losing their memory. Stress works in a similar fashion as we struggle to concentrate. We're too tense and our mind is overstimulated.
  • Nutritional deficiency - Our brain needs certain nutrients in order to function. Specifically, B1 and B12 are vitamins that impact our memory. Lack of which will cause memory loss.
  • Alcohol or drug use - Excessive use of either substance has been linked to brain damage which results in memory loss. Smoking also falls in the same category.
  • Medication - A large number of over-the-counter medications can actually cause memory loss. From antidepressants and anti-anxiety medications to sleeping pills and pain medications.
How to improve memory can first be as simple as avoiding these causes and considering the following: These are all great things, but we can always do more. The number of causes of memory loss isn't subject to those causes. There will still be lapses in memory and other factors. Thankfully, the tactics I'll share below will help in mitigating those factors.

How to Improve Memory Fast

How to improve memory quickly is no easy task. In most research revolving around memory, the training process can take months or even years. The upside is that all these techniques are simple and take a few minutes out of your day. So while the process takes a while, the daily demand is minor and easy to get into a cycle with.

1. Work Out Your Brain

Our brain is immensely powerful. Over the span of our lives by this point, our brain has developed millions of neural pathways. These pathways give us the ability to process and recall information quickly. The speed in which we can solve problems, execute habitual tasks with no effort is thanks to these pathways. That being said, if we continue to stick to those comfortable roads, we're not really growing, are we? While well-worn pathways are helpful - especially when they're linked to good habits like exercise, grooming, or reading - they're not challenging. So do yourself a favor and once in a while challenge yourself. As the saying goes: "Use it or lose it." This refers to muscle strength, but the same can be said for our memory. If we don't use it, how will we be able to retain it? The further you give your brain a workout the more you'll be able to use it in the future.

2. Learn Actively

Another great way to improve memory is to get out there and learn a thing or two. But instead of learning passively by just reading more or taking classes, use your brain as you learn actively. How Take some practical steps to support your own learning and memory:
  • Pay attention. Even if the topic is familiar or you've heard it all before. Learning isn't always about hearing it once and abandoning the subject. Ideas and concepts are worth repeating. It takes exactly eight seconds of intense focus for us to fully process a piece of information and keep it to memory. So pay attention.
  • Tie information in with what you already know. People learn through stories or by example. It's why some people associate words or items with people's names sometimes. These strategies help us in learning and retaining information. The same can be said about the information on any subject.
  • Rehearse the information you already know. Reviewing and studying do help in retaining information and growing. When we have a grasp of the basics, we can expand from there.

3. Work Out Your Body

At the same time, research has shown that working out our bodies also promotes memory growth.((Brain HQ: Physical exercise is not only important for your body’s health- it also helps your brain stay sharp)) Specifically, exercising affects our plasticity. Plasticity is more or less the ability for our brain to change its structure as it develops and grows. In other words, exercise can open our minds to changes. Not always dramatic changes but changes to our habits and routines as well. Exercising can also promote new neuronal connections which in turn help solidify new habits in the first place. Best of all, these exercises don't have to be incredibly strenuous to get the benefit. Aerobic exercises work especially well on the brain. Examples are walking, jogging, swimming, or cycling. Generally speaking, any exercise good for the heart is good for the brain.

4. Get Enough Sleep

Sleep, as I mentioned above, is important though people have different definitions of proper sleep. Not to mention there are some people who know this but simply can't get good sleep for whatever reason. First off, the vast majority of us need between 7 to 9 hours of sleep every night.((HelpGuide: Sleep Needs)) Skipping out on a few hours will make a massive difference in our daily function. That being said, some of us are in the camp where we can't get enough sleep. In those cases, consider the follow techniques prior to sleep:
  • Have a sleep schedule. Train yourself to go to bed at a specific hour every night and to get up at roughly the same time every morning. This habit will eventually condition your brain to make you feel tired at a certain hour and to get up at a specific time.
  • Avoid blue light for an hour before going to bed. People are glued to their tablets, computers, phones, and TV. This suppresses our brain's production of melatonin - the brain drug that makes us sleepy.
  • Cut back on the coffee. Sure some love to have a cup of joe in the morning, but some are also highly sensitive to caffeine. So much so that a single cup in the morning can interfere with your sleep at night. If you are having trouble sleeping, see if caffeine is the problem by reducing the amount or avoiding the drink for a week and see what happens.
My other article about building a night routine can help you sleep better too: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

5. Socialize and Be with Others

Another way on how to improve memory is being with friends. There are all kinds of studies that highlight the benefits of being around friends;((Help Guide: Making Good Friends)) most important is the cognitive benefits including improving your mood and reducing your stress. Start making friends and spending a lot of time together. After all, when we get older, we tend to narrow our circle of friends and that too impacts our memory.

6. Eat the Right Foods

Another way on how to improve memory is by having the right foods. I mentioned a diet above, but not the specifics of the diet. According to the Mayo Clinic, a healthy diet is eating fruits and veggies as well as whole grains. You also want protein, but make sure it is low on fat; examples are fish, beans, or skinless poultry.((Mayo Clinic: Memory loss: 7 tips to improve your memory)) On the note of protein, it's worth noting the types of fish worth eating. Research shows that eating fish that are high in omega-3 is good for your brain.((eat right: 4 Types of Foods to Help Boost Your Memory)) So coldwater fish like salmon, tuna, trout, mackerel, herring, sardines, or halibut are excellent choices. And if you're not a fan of fish, some alternatives are spinach, broccoli, pinto beans, pumpkin seeds, and walnuts amongst others. Drinks also play a role as I mentioned, alcohol can impact your memory directly as well as coffee to an indirect extent. My suggestion is to stick with water and if you do want a bit of caffeine, consider tea.

7. Don't Ignore Your Health Problems

Various health problems have an impact on our memory. Some medications also affect our own memory even if they are designed to treat a particular health problem. While it's obvious that we ought to deal with any health problems, we can find early signs. Particular health problems that affect our memory include:
  • General heart problems - Cardiovascular diseases include high cholesterol and blood pressure. These have been linked to mild cognitive impairment and even dementia.((WebMD: Heart Problems Tied to Early Signs of Dementia))
  • Diabetes - Studies have also found those experiencing this have a greater cognitive decline than those who don't.((Diabetes.co.uk: Diabetes and Memory Loss))
  • Hormone imbalance - From estrogen to testosterone and thyroid imbalance, hormone imbalance can contribute to memory loss in some fashion.((Pacific Neuroscience Institute: Hormone Balancing))

Bottom Line

From what I've listed above, the techniques are quite straight forward. The tricky part is implementing these strategies into our lives. After all, these are habits and some can take time to build. Memory loss stems from our neglect of these habits or by other factors. To accept memory loss is to accept other memory loss problems into our lives like Alzheimer's, or dementia. But one piece of good news I'll leave off with is that you don't need to implement all of these. Adding even one or two of these techniques will change your life!

More to Boost Your Memory



How to Be Patient and Take Charge of Your Life

When I googled the meaning of patience, it said:
“the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset.”
I have always struggled to practise the art of patience in my life. Even though I know that when I am able to be patient, I always get a better result. Being patient is quite a simple concept to apply but for some reason, it can be so difficult to put into practice. Practising patience helps you to better manage the curveballs that life throws at you. Patience also brings calmness, optimism, hope and confidence to your life.
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." -- John Quincy Adams
The key message is quite clear – when you practise patience, you are more likely to lead a successful and happy life.

Why Being Patient Is Good for You

Patience is a great way to exercise self –control. When you are patient you are more likely to take charge of your life. Here are three key benefits (there are many more) that practising the art of patience can bring to your life:

1. Better Decision Making

By learning patience, you will become better at making decisions. Patience gives you breathing space and therefore you are more comfortable with taking the time to assess difficult situations and reflect on how you wish to proceed. You also develop more self- confidence and know that if you rush into making a decision it will not end well for you. The chance of making a big mistake is higher if your decision is made in haste.

2. A Well Balanced Life

By becoming more patient, you will greatly reduce the stress in your life. Because you are more self-aware, you have a better understanding of what makes you happy and you will tend to focus on doing the things that bring you joy. The result of this is that you become more aware of how to live your life in balance rather than constantly have to fight fires.

3. Better Relationships

By becoming more patient, you are more understanding, open and flexible towards others' mistakes and shortcomings. As a result, you are able to build stronger and longer-lasting relationships. Patience does not come easily to many of us, especially when we live in a world of constant disruption and change. Patience is a mindset and it is not something that comes overnight. If you truly want to be a more patient person, you do have to be prepared to do the work. Embracing patience in your life is part of a life journey and therefor you must be willing to be in it for the long haul. If you can accept that you are okay with stepping out of your comfort zone and that developing a patient perspective will not come instantly, then you are ready to embrace patience into your life. So what can you do to become more patient and take control of your life?

How to Be More Patient

Outlined below are 3 practical techniques you can apply right now into your life that will help you be more patient and take charge of your life.

1. Understand What Triggers Your Feelings Of Impatience

The opposite of patience is impatience. Everyone has experienced the feeling of impatience many times in life – in fact, you can’t escape it! For you to become more patient, it is important that you understand what triggers your feelings of impatience. What is it that you think about or feel right before you lose it? Once you know what triggers you, then you can work on using calming exercises to help you better manage those feelings of impatience when they start to build up. Making yourself wait before you react, and practising deep breathing exercises are great techniques to help you manage those surging feelings of impatience. Counting to 100 under your breath is another technique to help you WAIT before you react.

2. Stop Doing Things That Are Not Important

We can get easily distracted and stressed when we are doing things that are not really important and are taking up a huge amount of time. One way of removing stress is to stop doing things that create more stress for you. Take a few minutes out at the end of your day and reflect on the tasks you have done. Write these tasks down and then write down the tasks you have to do tomorrow. Patience is about having a more positive and reflective perspective in life, so look at each of these tasks and decide which are top priorities for tomorrow and which tasks can wait for a few days. Then go do the important tasks. If you consistently practise this technique, you will slowly take back control over your life.

3. Work on Changing Your Attitude

A person who is patient is able to assess situations from a more positive perspective. They tend to accept a difficult situation as it is and will not fight it or avoid it. They will work with it and try to work on a solution that will enable them to move forward. Patience is all about perspective and how you look at situations. If you miss your bus or are running late for a meeting and stuck in traffic, you have the choice about how you react. A patient person will work on putting a positive spin to the situation and try to reduce the tension that potentially could potentially build up. Having a more impatient perspective on life is not going to serve you well. Impatience will block you from living life where you are in control. Techniques that you could use that will help you have a more positive outlook on life are:
  • Visualization. Try to step ahead of the problem. Visualize yourself facing the problem and how you dealt with it and achieved positive outcomes.
  • Get active and choose activities that will help you release the stress and tension you are feeling. There are many things you can do such as yoga, walking, breathing exercises, and meditation etc. Choose activities that bring you peace of mind and commit to doing these activities on a regular basis.

Final Thoughts

Practising patience in your life will enable you to have more freedom of choice and as a result, have more control of your life. If you commit to the journey of living a patient life, the rewards that you will reap will be unbelievable. Who wouldn’t want to live a flourishing life where you are in charge?

More About Happiness



Monday, 4 November 2019

7 Steps to Make Self-Learning Effective for You

You know at least one self-made individual who stood out and made their skills known and appreciable, for example Nikola Tesla and Steve Jobs. Although self-learning was considered a great feat some time back, it is no longer as difficult as it once was. With huge amounts of free resources and access to hundreds of content and online courses, all you need is to spend a judicious amount of time and energy into learning something new. If you are wondering what exactly is self-learning, here is the answer: Self-learning is anything you learn outside a classroom environment by yourself without a set curriculum or examinations. Unlike traditional methods of schooling, your self-learning efforts are not measured by how well you perform in an exam. Self-learning lets you gauge and improve your knowledge via practical applications with no matriculated evaluation. This makes it all about pure learning. Besides the knowledge factor, self-learning also helps in developing your skill levels and enrich your experiences by practical applications. Here are some reasons why you should consider self-learning:
  • Self-learning helps you develop your problem solving skills.
  • Self-learning is stress free. There are no exams, no deadlines. Only pure satisfaction and curiosity being answered.
  • You gain secondary skills that will help you advance your career.
  • Self-learning comes out of your personal desire to learn something new. Thus, you get a feel of accomplishment and get a purpose to learning.
  • You get to choose the way you learn. You can find your comfortable medium, videos, texts, experiments or webinars, and other diverse mediums can be efficiently used to learn.
So, how can you start learning by yourself?

1. Be Curious

The first step to learning anything is to be curious about it. The desire to learn is what will keep you motivated to keep learning. Allow yourself to ask questions and be naturally curious about what you are interested in. Start your learning with a purpose. Ask yourself various questions:
  • Why you need to learn?
  • Why is it important?
  • How useful will this learning be?
Do you know that when students are not curious enough, they tend to take in or absorb less information from the curriculum? On the other hand, if you are studying on your own, this is entirely for your own benefit, where you are curious and ask the relevant questions to get through the course.

2. Set Learning Goals

Setting realistic goals will help you focus and improve your productivity. It lets you work towards something achievable and give purpose to your learning. For instance, if you are trying to learn a programming language, try to set a goal to create an application using that programming language. Or, if you are training yourself in a foreign language, you should set yourself a goal to invest some time in this language. This could be writing an article, or reading some poetry in that language or picking up a song in the foreign language and so on. These kinds of goals actually keep you motivated, providing you with some ambition to fulfill in the end.

3. Assess Your Learning Resources

This is an important step you need to focus on. As self-learners, it is necessary to verify the authenticity and correctness of the materials you use to educate yourself. You should also look into what is accessible to you to make your learning progress. Unlike traditional classroom learning, self-learning can be a sporadic process that does not follow a set plan or syllabus. Try not to lose focus and absorb the necessary information from whatever channels you stumble upon. Here are some pointers to help you assess your resources:
  • • Verify everything. Be aware of outdated or incorrect information as internet is filled with fake information. Cross check references and challenge every content you go through.
  • • Make use of peer reviewed academic databases like Google scholars, science journals that have proper citations.
  • • Make use of online learning platforms.
For instance, if you are engaging in some software or tool course via self-learning methods, you could always go back and check how updated the tool is. If the course is meant for the 2013 version of the tool and you are using the 2019 version, the course could actually prove to be redundant for you. This way, you might end up learning something that does not meet your requirements.

4. Engage in a Learning Process

Start learning today. The more you keep putting off your learning process, the more difficult it becomes for you to start learning. Set a schedule and engage in your own approach to self-learning. Leaving gaps will make you procrastinate, so try to stick to a self-made process to your learning efforts. Decide on how you want to assess your improvements. It could be self-made quizzes, online tests or anything that lets you be assured of your progress.

5. Apply What You Learn

The best way to retain knowledge is to use it. So when you self-learn something, try to find a real world application to use the knowledge you gained. For instance, if you are trying to learn a new language, try speaking it with a native or fellow learner. This way you will get more confidence in your learning and will also be able you remember what you studied better. A project oriented learning where you will try building or creating something as you learn is a good way to gain experience through self-learning. For instance, if you are working on a web development coding language, you could actually take time out to build a small tool online or a web page that could help you exercise your skills. The idea is to keep yourself motivated in the self-learning process. Anything that serves as a live example of the course you are going through will come in handy in the near future.

6. Collaborate with Other Learners

A great thing about online communities is that it allows you to meet with people from all over the world with similar interests and learning aspirations. Try your hand at collaborative learning. Some benefits of sharing with fellow learners include:
  • More access to resources you may have not known earlier.
  • Knowledge transfer and sharing with no set prejudices.
  • Clarifying concepts and discussions on subject topics will stimulate more interest and let you see the different views of the same problem.
  • Getting a new perspective of the same topic or idea could help you refine your knowledge in the same area. This will actually serve as a classroom environment where different people come together to learn, discuss and share ideas among one another.

7. Share Your Knowledge

The final step would be to give back to the community. The more you teach, the easier it is for you to keep learning. Albert Einstein said it well:
"If you can't explain it simply, you don't understand it well enough."
When you try to explain a concept to someone, you will be focusing and gaining a better understanding of the subject along with the ability to retain the information better. It will also help you look at what you learn in a different perspective as in collaborative learning. This is a great aspect of self-learning. Anyone can be a teacher and everyone can be a learner. There is a common belief that knowledge is one thing that increases on sharing with others. In order to get yourself closer to the classroom environment, it is highly recommended that you share your ideas and knowledge in the communities, groups and forums.

Bottom Line

Don’t wait anymore to exercise your brain. Let your curiosity find its way to greater knowledge. There are enough resources to help you out in the internet. Self-learn what you want, when you want, and the way you want to.

More About Learning



13 Reasons Why You Should Fail Fast to Learn Fast

It's normal to view failures as negative impacts that have detrimental consequences. In actuality, failing is as natural of a process as succeeding is. In any profession, failure means giving yourself more opportunities to grow, to develop and truly learn something new. One of my favorite quotes that changed my mindset is:
Growth and comfort do not coexist.
To grow means you're willing to take risks and evolve. The only way to evolve and change is to fail. You're probably asking yourself, wait, I thought success allows you to evolve? The answer is still yes, success promotes evolution and change. However; to reach that point, you must experience numerous failures with the goal of revealing a bigger picture to you. When I reflected on my past failures, I realized something: They didn't destroy or abolish me. In fact, they were like primers preparing me for a second chance. If you think hard about it, failures promote mental and emotional growth as well as physical. We forget that in any given situation, a second chance or opportunity is available in the future. Only if we apply ourselves will we be able to access this new way of thinking. As a creative individual, I used to view failure as an end-all-be-all. I'd often kick myself with my own foot if I screwed something up or acted on impulse. We want our success to happen now--fall on our laps from the sky this minute. The reality is, anybody who has become successful also experienced numerous failures. And that's why they're successful: trial, error, retrial and then, success. At the retrial stage, you should've learned something from your error or failure. Like anything in life, if we give power to our failures, we'll never do it again and it's a fatal response I've witnessed many people do. Never trying again is giving in to the negativity of failing at something. You may feel the loss is too significant. Really, failures can be blinding and discouraging. They can cause us to lose sight of our goals and aspirations. Accepting that failure is a part of every success story is a stepping stone toward achieving the goals you so desperately want to achieve. Author Elizabeth Gilbert said transformations can only happen in ruins. So let your work and life fall apart, so you can reshape and repurpose everything. While in ruins, that's when incredible things begin to reform. And if you view failure as falling into ruins, I hope this article restructures your mindset about it. I'm going to break down why failure is a good, positive and enriching thing and help you transform your mindset about it. Here are the 13 reasons why you should fail fast:

1. A New Route Is Created from Failure.

Failing should be viewed as an opportunity to create a new route. If you've felt that you failed at something, journal about it or do some self-reflecting and see what emerges. Instead of giving up after a failure, create another route or path and try again. You'll gain new insights and a different direction that could get you out of a creative block or a jam. Sometimes life diverts our path and we must adapt. Failures may divert our paths, too, so it's crucial to adapt and embrace it. Thinking and approaching it that way will lead you somewhere different, a different direction and outcome.

2. You Become Skilled in Identifying What Works and What Doesn't.

Just about every field or industry, you go into or are in, failing should help you identify what worked and what didn't. Once you've figured out why something didn't manifest, you'll have another chance to do something in a different way. There is beauty in trying something again and realizing what you did wrong previously. This is when evolution starts to take shape.

3. You Gain New Knowledge in Your Craft or Work.

Failures don't have to equal loss. Rather, they can be gains. To reach a certain point in your career, you must fail in order to gain new knowledge or perspectives. Creative or not, failures expand our minds and encourage growth. The next time you find yourself in a situation when you've said, "Gosh, I dropped the ball on that one," follow that with an affirmation. Give yourself permission to gain something beneficial. Thus, failure can't be perceived as a setback, and instead, it'll be a leap toward success.

4. You Set Yourself up for a Second Chance.

Failures can only set you up for second chances. Quitting is the most fatal thing you can do. It won't promote growth. It will result in depletion of motivation, drive, and discipline. Granted, at the moment, a failure can be difficult to digest. Remind yourself there are other chances and opportunities. Failures can only set us up for success in the future but it may take a lot of reminding that a second chance is available to you.

5. You Get Thicker Skin.

Another benefit of failure is: you'll develop thicker skin. This thick skin will keep you emotionally neutral and balanced. You'll be prepared to tackle any challenges that come your way. Mindset is everything in any given situation where failure occurs. See it as a skin thickening agent and you'll be more equipped and resilient later down the road.

6. You Will Build Emotional Resilience.

Emotional resilience means you don't go bat crazy after you've dropped the ball or something didn't work out. How you respond to situations, events and failures determine where you'll wind up in the future. People remember reactions the most and reacting irrationally will only work against you. Bouncing back emotionally can be rough dependent upon the circumstance. But the less time you spend consumed in negativity and 'why me?' self-loathing, the quicker you'll move forward to those great things you wish to achieve.

7. You'll Inspire Others.

Someone near and dear to me said the perfect thing at the perfect time when I felt that I'd failed at something. They told me that I should fail a lot and fast because then, my story will be even more inspiring. Before any entrepreneur or corporate worker reached their destination, they failed dozens and dozens of times. There are authors, such as J.K. Rowling, who have been rejected again and again before they became authors. Nobody became somebody without failing first. Don't forget that.

8. A New Way of Organizing Develops After Failure.

Preparation and organization are key ingredients one needs to be successful. The good news is: a failure forces us to reorganize and restructure our work lives. Through a new organization and structure, a new sense of self will form. You'll be compelled to reboot your workspace and any area in your professional life that feels cluttered or in disarray. This new change will enhance curiosity and be another key element in moving your forward.

9. Failure Resets Your Focus.

After I've experienced major letdowns, I noticed a shift in my focus. Not to say my focus wasn't there before, but my second time around, my attention to detail is sharpened and more precise. Only with fresh lenses are we able to visualize a clearer path toward where we need to go. Failures can be powerful forces capable of rewiring our minds, thoughts, and actions. Resetting your focus means a new way of approaching a situation in your work life you might have initially overlooked.

10. Failure Strengthens Your Mindset.

A stronger mindset provides emotional stability and balance, especially when everything hits the fan. In life, setbacks and failures are a part of human nature and growth. Leonardo Da Vinci, a man who was 500 years ahead of his time, is known more for his failures than successes--what he dared to imagine and bring to fruition is what he's famous for whether his inventions worked out or not. You're not known for what you do; rather, you're known for the kind of person you were: curious, a risk-taker, someone who persevered and remained strong regardless of how disappointing things became. A curious mind is one that is willing to keep exploring, keep building and doing so without fear of failure attached.

11. You'll Experience a Transcendence.

The word, transcendence means "existence or experience beyond the normal or physical level." Philosophers describe transcendence as a climb beyond. The difference between failure and success is what we choose to take from both. Only failure allows such a divine transcendence to manifest, and this manifestation happens in our minds. Only failure can lead us toward a change that will result in something monumental and life-altering.

12. Failure Leads to Mastering Whatever You're Doing.

No matter what field you're in, trial and error is basically a science experiment. It's a process of trying and failing. The willingness to keep trying and doing results in mastering your craft. Individuals in creative and technical jobs must undergo this process daily. As a creative person, I'm constantly testing something out and redoing it later. It wasn't until recently when I realized I was mastering my craft and learning from deconstruction as opposed to constructing. Every time I've had to start over or redo something, by the second trial, I'd nail it.

13. Failure Encourages Mental and Emotional Growth.

Failures also result in mental and emotional growth. Curiosity drives us to explore, do more, solve problems and find solutions in our work lives. Our failures grant us an empowering dose of mental extension. Our thoughts and perceptions of failures and successes strengthen in this growing period. If we perceive failure as an end-all-be-all, we're robbing ourselves of an enriching transformation.

The Botton Line

Instead of striving to be the next big thing or success, fail forward fast. A whole array of benefits comes from failure. Interestingly, I've noticed a conflict amongst humanity that is overlooked: People fear success as much as they fear failure. In reality, failure is not something you should be afraid of--it's a learning curve. If you take the time to reflect on everything you've viewed as a disastrous failure, you might be pleasantly surprised when you realize it wasn't so disastrous after all. It got you somewhere. Failure is the key ingredient that will unlock all kinds of life-altering experiences. Don't resist or live in fear of something that can only bring you to the place you desire to go.

More About Success



13 Ways to Be More Eager to Learn and Succeed in Life

Every good thing starts with a desire or eagerness to do something. The same goes for your success stories. The more you keep pushing yourself to be knowledgeable, the clearer the way to success becomes. Curiosity not only helps you in excelling at the professional front, but a study found that curiosity also improves memory and learning.((Science Daily: How curiosity changes the brain to enhance learning)) The study revealed that curiosity releases a chemical linked with motivation, dopamine. Dopamine could motivate you more than any words ever could! Undoubtedly, without a genuine interest or curiosity to learn, you cannot expect yourself to be naturally inclined to learn new things. Eagerness to learn is where your success starts. Let’s not forget that Newton discovered gravity when he was curious as to why the apple fell on the ground rather than going upwards. Similarly, Alexander Fleming discovered Penicillin as he was curious to have a better germs killer. And the list is endless. So, how to be more eager to learn and grow into a more successful person? Here are 13 ways you can naturally increase your eagerness to learn and keep feeding your curiosity to stay on your learning goals.

1. Just Show Your Eagerness

Express your eagerness to learn more in your workplace. Take up every learning opportunity that is presented to hone your skills. You can also continue taking informational interviews and job shadows to keep your curiosity burning. Keep asking more questions and show that you are enthusiastic to learn. Also, reflect your curiosity towards learning by attending seminars, getting certifications, and enrolling yourself in online courses.

2. Stay Updated

Be it technical or general news, try to be updated on the current scenarios. Stay on top of the news as it can be fodder for all your conversations and could play a vital role in widening your network. Keep an eye on the latest trends in your field of work. You never know when something new pops up and becomes the next big thing.

3. Don't Stop Developing Your Skills

Make it your goal to update your resume with new skills now and then. If there is anything that can never be taken away from you, it's your acquired skills and knowledge. With job requirements changing every day, don't let yourself fall behind and keep learning to keep giving your best.

4. Look for Challenges

The best way to learn something new is to start doing something new. Don't put off your personal or professional projects when you can do them now. Challenge yourself continuously and look for ways that can help you evolve your career. Gain expertise in what you master. Taking up difficult tasks can unleash your capabilities and discover your strengths and weaknesses.

5. Learn Lateral Thinking

Thinking outside the box lets you look for answers that could lead to innovation and improved solutions. You never know when a single thought could prove to be a seed for something huge. Don't restrict yourself to conventional methods when it comes to learning and developing your skills. Find out what works for you and apply it to your life. This article may inspire you: The Power of Deep Thinking: Essence of Creativity

6. Be Open to New Experiences

When you are offered something new at work, try to accommodate it. If it's a new task with an unfamiliar technology, don't hesitate to take it up. If it is something that you have not tried before – accept the challenge. Trying out new things can be a great way to have new learning experiences.

7. Start to Be Interesting

Being genuinely interested in something makes you interesting as well. It also makes you endearing to the people who are willing to share the knowledge. By asking the right questions to satiate your curiosity, you can show your passion for learning and start up conversations with people of higher authority with confidence. Your strong sense of curiosity shows you as truly who you are. Your ventures get the extra appeal from your mentors or leaders when it shows its ability to continuously evolve.

8. Gain Initial Knowledge

While it is quite common to be curious about something you don't know, what keeps you more curious is when you start learning it. Having an initial knowledge of any subject will let your curiosity flow in the right direction. You will know what questions you need answered. And this also makes way for focused learning.

9. Ask Questions

Put yourself in a place where it is easy for you to ask questions. An environment that is welcoming of curiosity is a great one for intelligent minds to thrive. Remove any barrier that could stop you from being curious. Here're some techniques to help you ask questions: How to Be Amazingly Good at Asking Questions

10. Surround Yourself with the Right Contacts

You are an approximation of the people you mostly spend time with. It is inevitable that your close circle has a definite influence on your behavior and life paths. Hence, it’s important to collect wisdom from those who are around you and thus by surrounding yourself with the right people, you can stay curious and keep evolving. Here're some examples of the people to surround yourself with:
  • One person with more experience in your future goals.
  • A peer who excels in skills and accomplishments that you don't, someone whom you can reach out to.
  • Someone younger but is on the same road as you are.
Having the above three kinds of people in your circle is not to compare yourself but to have open-minded individuals who can share their knowledge and experiences you need to keep pursuing your goals.

11. Find More Meaning to Life

Not being curious can make your life monotonous and boring. When you have the drive to find meanings to all things around you, you become naturally curious. A curious mind is more satisfied as it knows there is more to life than existing. You will keep finding new ways to enjoy and experience life. Never settle. Keep expecting bigger things from life: How to Live a Meaningful Life: 10 Inspiring Ideas to Find Meaning

12. Take Action to Stay Motivated

Set a goal and be motivated to commit to accomplishing it. You can draw up work schedules or learning schedules to keep you on track. The sense of pride and satisfaction you get from accomplishing something adds all the flavor you look for in life. Don't give up on yourself and stay motivated to keep tasting the sense info accomplishment. The more driven and motivated you are, the more naturally curious you will be.

13. Get Better at What Makes You Happy

A core need for a healthy mind is confidence and self-efficacy. This comes from your conviction on your abilities. When you learn out of your own interest, it shows you new ways to get better at something and makes you confident and maintain good self-esteem. Your achievements and accomplishments cement this feeling.

Final Thoughts

Learning, as an adult, makes it easy for you to behave well in social situations. The constant drive to mastery is fuel to progress. It stimulates your creativity and helps you see the world from a different perspective. Knowledge gives you the ability to see connections you may have not noticed earlier. Your curiosity boosts your creativity and your creative solutions will keep getting you curious to attain higher levels of perfection. That said, learning, unlike any other activity, requires active participation and trains your mind and body to live to its fullest potential. Try not to let go of any learning experience. Always keep your curiosity mode switched on!

More About Learning



Sunday, 3 November 2019

The Lifehack Show Episode 11: Mindfulness and the Authentic Self

In this episode, we interview Ora Nadrich, a renowned author, Thought Coach and Mindfulness Meditation teacher who taps into her own experiences to help others better understand theirs. She'll talk about her new book Live True: A Mindfulness Guide to Authenticity and the importance of living an authentic life.
Episode 11: Mindfulness and the Authentic Self
Also available on iTunes and YouTube


Friday, 1 November 2019

What’s the Best Tea for Sleep? 7 Recipes to Try Tonight

A good night’s sleep is essential for your health. But our current lifestyles are not really designed to encourage healthy sleep habits. There’s the constant hustle, stress, late night work on projects, and unhealthy food and drinking habits. All of these combine to give you consistently poor quality of sleep, an even difficulty falling asleep in the first place. Research shows that about 60 million Americans suffer from insomnia. And this lack of sleep is the cause of 5% of all cases of obesity in adults.((NPR: Can't Sleep? Neither Can 60 Million Other Americans)) It is also a leading cause for depression and anxiety among adults and teenagers alike. So how do you avoid all this? How do you make sure you get a good night sleep every night? Well, the first step is obviously falling asleep and we’ve found just the right thing to help you with that -- Tea. The simple act of boiling certain herbs or flowers in hot water for their calming effects has been around for centuries. Ingredients like chamomile, lavender, and valerian are said to have sedative properties which help the body relax and induces sleep. And even though there is no definitive evidence of the effectiveness of teas, there are a lot of personal accounts where people have found herbal teas to be helpful in falling asleep. What say you test out that theory for yourself? Here are 7 recipes of the best tea for sleep:

1. The Valerian Tea

This tea is mostly used since ancient times as a sleeping aid. It is well known remedy for insomnia. This tea works by restorative the brain cells to produce more of gamma-aminobutyric acid (GABA), a chemical which is responsible for soothing nerves and relieving anxiety. Benefits of Valerian Tea
  • Treats insomnia and sleep problems
  • Treats anxiety and depression
  • Treats hyperactivity
  • Makes you mentally sharp
  • Treats headaches and migraines
Ingredients and Recipe
“It’s very easy to make. Put a teaspoon of valerian root into an infusion tool like a heat seal tea bag. Put the valerian into an empty container and then pour in boiling water and leave the mixture covered for 15 minutes to steep. After the quarter an hour uncover and then pour the mixture into a cup but make sure you pass it through a strainer.”((TeaFloor: Best Bedtime Drinks (Teas that help you sleep)))
Directions Place a valerian tea bag or a tea infuser containing about one tablespoon of loose tea leaves in a teacup. You can also simply place loose tea leaves at the bottom of a cup.
  1. Heat water to 90-95º Celsius or 194-205º Fahrenheit. If you don't have a temperature-controlled teapot, bring water to a boil and then let sit for a minute to reduce the temperature just slightly.
  2. Pour eight ounces of water over the tea bag, infuser, or tea leaves.
  3. Let tea leaves steep for as long as desired. Some drinkers prefer a lighter tea, so a two-minute steep is sufficient. A 3-5 minute steep will brew a stronger cup of tea that provides more intense effects
  4. Remove the tea bag or infuser or strain loose leaves from the cup before drinking

2. Cuddle Time Tea

This is the perfect mixture for bedtime and anti-stress beverage as the name of it suggests. You can add milk/honey as well. This tea is from Plum Deluxe. They also have a very cool club to help you save on tea. Benefits of Cuddle Time Tea
  • Reduces stress
  • Relaxes mind and body
  • Helps with anxiety and insomnia
Ingredients Required
  • Chamomile, Rooibos tea
  • Peppermint leaves
  • Vanilla essence
  • No caffeine
Directions
  1. Use 1 1/2 tsp per 16oz cup.
  2. Steep with boiling water for 3-5 minutes.

3. The Cinnamon Sleep Tonic

This sounds like absolute heavenly. Cinnamon is high in cinnamaldehyde, which is what is responsible for most of the health benefits that come from cinnamon. Cinnamon can also help you fall asleep at night. It will also take care of your body's digestion and help you achieve a restful sleep. Benefits of the Cinnamon Sleep Toni
  • May cut the risk of heart disease
  • Can improve insulin sensitivity
  • Lower blood sugar levels and have a powerful anti-diabetic effect
  • May have beneficial effects on Neuro-degenerative diseases
  • May protect against cancer
  • Help fight bacterial and fungal infections, and may help fight the HIV virus
Ingredients
  • 3 cinnamon sticks
  • 1 tablespoon all-spice berries
  • 1 tablespoon cloves
  • 1/2 teaspoon peppercorns (optional)
  • 15 bay leaves
  • 2 piece of fresh ginger, cut into large pieces
  • 10 cups filtered water
Directions
  1. Combine all the ingredients together in a large saucepan.
  2. Bring to a boil.
  3. Reduce heat, and allow them to steep for 2-3 hours.

4. The Chamomile Herbal Tea

It is the most famous herbal teas in the world.There are 2 varieties in this tea i.e German and English varieties. German chamomile is believed to be particularly useful in fighting sleeplessness. It has daisy-like flowers which are used to make tea and herbal supplements. This herbal tea helps you to calm and relieve anxiety and stress. Benefits of the Chamomile Herbal Tea
  • Induces sleep
  • Treats migraines
  • Boosts immunity
  • Reduces stress
Ingredients
  • Two cups of clean drinking water
  • Two tablespoons of dry chamomile or 2 sachets of chamomile
  • 1/4 teaspoons of turmeric
  • Ginger and cinnamon
  • One tablespoon of natural honey and a couple of teaspoons of coconut oil.
Directions/How to prepare it
"To prepare the tea, you need to boil the water, add the chamomile and let it steep for a few minutes. You should then add in the rest of the ingredients and then strain the mixture into a mug. If it is cold, you can reheat it and also add more honey to sweeten it.”

5. Moonrise Herbal Tea Blend

Moonrise Herbs was established in Arcata, California, in 1985 with a mission to be an outlet for beautifully vibrant, high-quality herbs and tea blends, along with a variety of tinctures, extracts, essential oils, supplements and natural body care products. Benefits of Moonrise Herbal Tea Blend
  • Chamomile flowers provide soothing relief for the nervous system
  • Lemon balm gives us balance
  • Valerian root + hop flowers have the power to relax and induce a deep, restful sleep
  • Passionflower brings a sense of calm
  • Skullcap relieves sleeplessness related to an anxious mind
Ingredients
  • 2 parts chamomile flowers
  • 2 parts lemon balm
  • 2 parts skullcap
  • 1 part passionflower
  • 1/2 part lavender flowers
  • 1/4 part hop flowers
  • 1/4 part valerian root
Directions
  1. Measure the parts of each of the herbs listed and mix in a large bowl until well combined.
  2. Grab your single-serving tea carafe (this is my absolute favourite way to make loose leaf tea), tea infusers, and/or teapots…and brew a cup! (Note: I get all of my loose-leaf tea-making supplies online from Mountain Rose Herbs.)
  3. This herbal tea blend will keep stored in a cool, dark place for approximately 6 months.
  4. This tea is mild enough to use nightly. Take a cup 30 minutes before bed.

6. Lemon Balm Tea

This seems like a formula/recipe for a lip balm, but actually it’s not. It is one of the most powerful teas for people suffering from insomnia. This tea also helps to reduce stress, indigestion, anxiety, enhance sleep and can help heal cold sores faster. Lemon balm tea is a standard herb for insomnia and when it is combined with other herbs such as Chamomile and Valerian, it can give you off better sleep-inducing properties. Benefits of Lemon Balm Tea
  • Improves sleep
  • Relieves stress and anxiety
  • Improves cognition and mood
  • Strengthens memory and problem-solving skills
  • Relieves sore muscles
Ingredients
  • 4 cups of boiling water
  • 20 fresh leaves or 1 tablespoon of dried lemon balm
Directions
  1. Bring water to a boil.
  2. Add leaves to a saucepan.
  3. Pour over boiling water.
  4. Cover with a lid to steep.
  5. Allow your tea to steep overnight if possible (or for at least thirty minutes).

7. Lovely Lavender Tea

The smell of lavender is very bad, but its medicinal properties are awesome. Only one cup of lavender tea can facilitate your body, brain, and help you nod off. It can likewise be utilized as a wash on the chest to help facilitate the impacts of bronchitis, asthma and colds. It can likewise help lessen hack and help with other respiratory issues. Lavender works extraordinary for both youngsters and adults and is a lot safer than over the counter prescriptions. It can help diminish fevers, recuperate wounds, cuts, and bruises. ​Benefits of Lavender Tea
  • Improves sleep
  • Improves heart health
  • Prevents inflammation
  • Heals anxiety
Ingredients
  • 3 Tablespoons fresh Lavender flowers or 1 1/2 Tablespoons dried Lavender flower
  • 2 cups boiling water
  • Honey and lemon if desired
Directions
  1. Put the flowers in a teapot
  2. Add boiling water
  3. Steep for 4 to 5 minutes.
  4. Pour into cups straining if necessary to remove the flower buds.
  5. Serve Lavender flower tea with honey and sliced lemon.
Falling asleep isn’t easy with the stressful life we lead today. I hope with these 7 herbal tea recipes you’ll be able to sleep better and relieve some stress.

More to Help You Sleep Better