How To Achieve An Optimal State Of Mind For Living Life.

One of productivity’s best-kept secret is about achieving and maintaining a particular state of mind that we don’t often think about. 

A state that’s present.
A state that’s free from worry and anxiety.
And a state of balance.

Martial artists know this best.

Being calm but alert makes a better fighter.
Contrary to what you see in the movies, being emotional, anxious or angry in a fight actually makes you a horrible fighter.

Your judgement is clouded
You can’t think straight.
There’s so much going on in your head.

And you’re just consumed with negative emotions and being stuck in your head that you just can’t perform at your best.

It’s the same with living life.

Being in a state of constant worry, anxiety and negative emotions takes its toll in the long run.

Your work suffers.
You get tired way too easily.
You feel like life is a huge drain.

And that’s a tough way to live.

We ideally want to achieve a state in which we’re calm but alert.
Relaxed but ready.

It’s about finding that balance between being relaxed while still being on your toes.

And I’ll admit, it’s not an easy state to achieve.

Because we typically tend to be at either ends of the spectrum.

We’re either stressed out or too relaxed.

Being stressed out makes you fatigue and burn out a lot quicker.
Being too relaxed makes you unproductive and lazy.

We ideally want to be a little bit of both.

And we can only achieve that by firstly being aware of how we’re feeling at the present moment.

So develop the skill of being able to recognise if you’re overwhelmed and deal with it.
Take a break.
Get some exercise.

And also develop the skill of being able to recognise if you’re feeling too relaxed or lazy and deal with it too.
Cut out distractions.
Get some exercise.

The more you learn to do this, the more you’ll learn to be calm and productive while keeping stress levels low.

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Positive Energy.

When you go to sleep tonight, watch a funny video on Youtube and laugh.
When you start your day tomorrow, think of one thing that you’re grateful for.
When you’re at school or work, smile and acknowledge the people around you.

Surround yourself with positive energy as much as you can.

You could be the one giving it or receiving it.

But it’s always better to give than to receive.

If you want to be the best version of yourself as you possibly can in life, it’s time to up your positivity game.

Cultivate as many positive habits as you possibly can.

Exercise and move your body regularly to boost your endorphins and dopamine levels.
Drink a lot of water to prevent dehydration and fatigue.
Take a lot of breaks throughout the work day to stay sane and energised.
Journal your thoughts to understand yourself better and gain clarity.

And so many more. 

We are what we repeatedly do.

Positive, optimistic people simply have positive habits.

It also goes the same way for the opposite.

Negative people have negative habits.

So it’s all about incorporating positive and awesome habits into your life that will make you a top tier human being to become the best version of yourself.

You’ll develop a magnetic aura that just draws people to you.
You’ll live life more effortlessly with less fatigue, pain and discomfort.
You’ll be ensuring amazing health in the long run.

Positivity will naturally follow.

And you’ll be brimming with it.

How To Set Better New Year’s Resolutions That Actually Work.

So it’s that time of the year again

The start of the new year.

New year, new goals right?

Let’s take some time to think of 2018’s resolutions though.

And ask yourself an honest question.

How many of your new year’s resolutions in 2018 were you able to achieve?

It’s not surprising if there were little to none.

And I’m not being pessimistic or negative.

That’s because 80% of new year’s resolutions tend to fail.

And there are two huge reasons why.

Setting unrealistic goals.
And having an action plan that’s not sustainable.

We set goals that are probably way too big and unrealistic to achieve within the span of a year.

Either that or we set goals that require either too much time or effort that it’s impossible to keep up with in the long-term.

There are no other bigger reasons than these two.

And it’s about time we learnt how to set smarter new year’s resolutions that actually stick.

Here’s how.

First, set smaller and realistic goals, even if they seem very easy to achieve.
It’s better to achieve a smaller goal than to give up on a big goal.
At least you would have accomplished something and that contributes to a good motivation boost.

Second, come up with a sustainable action plan to reach your goal.
And with emphasis on the word sustainable.
If it requires too much time and effort, it’s going to be too much to keep up and you’re very likely to quit.

Let’s take weight loss as an example.

Let’s say I weigh 200 lbs and I want to work on losing weight to be in better shape for 2019.

My new year resolution would be to lose just 15 lbs.

It’s a realistic target because 15 lbs isn’t a huge number that’s impossible to achieve.

Especially if I have a high body fat % to start with since it’s easier to lose fat when my body fat % is higher.

Now that I’ve set my realistic goal, I’ll have to think of a sustainable action plan to lose 15 lbs.

And the most important part of my action plan is that I want it to be easy to follow.

So easy to follow that I don’t feel overburdened by it and feel like quitting a month later.

I know that if I want to lose weight, the two major influencing factors will be diet and exercise.

So for my diet, I want to make it easy. 

I don’t want to change my entire diet because that would be too big of a change.

So what I’ll do is I’ll eat the same way but cut out sugary drinks from my diet as an easy start and drink a lot of water.

Sugary drinks are loaded with calories so starting off with that is a simpler move than changing my entire diet.

For exercise, I don’t want to come up with a workout routine that’s too tough or too long because I’ll quit sooner or later.

I’d rather have a workout routine that’s easy and sustainable in the long run.

So I’ll just work out every day for just 5 minutes, focusing on high-intensity cardio (or HIIT).

HIIT workouts are short, sufficiently intense and they don’t require me to go to the gym because I don’t need to use any equipment.

You see, I’m more likely to stick to this action plan because it’s too easy to follow.

The goal is to lose 15 lbs.
The action plan is to just cut out sugary drinks and work out intensely for 5 minutes every day.

That’s it.

But what’s most important from this is building the foundational habits first, then look forward to the results later.

Be it building the habit of exercise.
The habit of healthy living.
The habit of anything that you want to achieve.

Habits come first, not results.

Because without habits, we wouldn’t get anywhere.

1 Scientifically-Proven Way to Lose Weight Without Changing Your Diet.

If you could lose weight without having to change your current diet but you just have to restrict your daily eating window to 6-8 hours, would you do it?

It’s an eating protocol in which you don’t consume food or calories for 16 hours then you break your fast with an eating window that lasts for 8 hours.

So let’s say you break your fast and eat lunch at 1pm, your eating window will end at 8pm. 

Then you don’t eat anything until 1pm again the next day.

Fast for 16 hours, eat for 8.

Also known as “16:8” among the fasting community.

You’ll still consume the same amount of food that you currently do but just in a shorter eating window.

So you’re not changing your diet at all.

Just the time that you’re eating.

This is called intermittent fasting.

Or IF for short.

And the benefits are HUGE.

The most obvious one is weight loss and is likely the main reason why a lot of people try intermittent fasting.

It’s great for weight loss because glucose and insulin levels are low when you fast for long periods of time.

The body has nowhere to turn to for energy so it’s more likely to use up fat reserves instead.

It’s actually not uncommon for people to lose a few pounds in just a few days with IF.

But fat loss is just one of the many awesome benefits.

There are so many others which contribute to positive overall health that you miss out on by not giving IF a shot:

  • Autophagy – the process of cleaning out bad cells and regenerating new ones in the body
  • Prevention of diseases such as Alzheimer’s and cancer
  • Increased concentration, energy and mental sharpness due to the body not having to digest food all the time
  • Increased production of beneficial hormones such as growth hormones

And so much more. 

Just do a quick Google search on the benefits of intermittent fasting and you’ll see what I mean.

Countless studies have been done to prove the benefits too.

It’s all backed by science and positive experiences by those who have tried it.

So if you’re willing to give it a shot, here’s a simple starting point.

When you wake up the next day, skip breakfast and eat lunch at 1pm.

You can drink coffee and tea during the fasted state but try to avoid adding creamers, sugar or milk.

We want to keep the body in a fasted state so having lesser calories during the fasted state is preferred.

When it’s 8pm, stop consuming calories and until it’s 1pm again.

Do this right and expect to see progress on the scale within the next few days.

Letting Go.

Are you good at snapping out of a bad mood?

We all get angry, annoyed, frustrated, anxious and upset from time to time.

It’s normal.
It’s perfectly human.
And It’s probably weird if you don’t, actually.

It’s impossible to avoid being upset.

But the more important thing to take note is how long you stay upset for.

Do you get over those negative emotions quickly?
Do you seem to stay stuck in the negativity?
Do you find it hard to “move on” from a negative emotion or situation?

And It’s something that we sadly don’t place much emphasis on either – our emotional health.

Emotional health probably isn’t talked about or sought after as much as other forms of health, such as physical and mental health.

But having great emotional health isn’t about being able to avoid experiencing negative emotions.

That’s impossible to do anyway.

It’s about having the ability to get over negative emotions effectively.

This doesn’t necessarily mean getting over them as quickly as possible.

It’s about knowing how to deal with them in healthy ways.
And ways that you know that work for you.

We don’t allow ourselves to be overwhelmed by the negative self-talk.

Because we’re in control.

That’s what being emotionally healthy truly means.

And there’s one thing in common that all emotionally healthy people have.

The ability to let go.

Upset because your boyfriend showed up late?
It’s just half an hour, let it go.

Sad that you weren’t invited to a party?
It’s just a party, let it go.

Frustrated because you keep dying in a video game?
It’s just a game, let it go.

Of course, there are situations and emotions that are harder to let go.

But the concept of letting go is so underrated and overlooked.

Sure, talking to a friend might make you feel better.
Or eating ice cream.
Or exercising.

But learning to let go is almost like a life hack or superpower once you master it.

Just imagine having the ability to get over emotions whenever you want to.

Sounds pretty cool right?

It’s possible too.

We just need to practice and strengthen the ability to do it.

Meditate.
Adopt the mindset that negative situations are normal occurrences in life.
Accept the fact that not everything will go your way.

There’s no point dwelling in negativity and crying over spilt milk.

It’s all a mental game.

You have only one life to live anyway.

Fill it up with the good stuff.

Accept and let go.

Happiness is a Choice.

If you’re unhappy with where you are in life, I challenge you to do this one thing tomorrow morning when you wake up.

And it’s simple too.

It doesn’t take much time.
It’s free.
And you don’t have to do much work either.

Here’s what you’ll do.

Grab a notebook or your phone or get on your personal computer.
Whichever you’re most comfortable with.

Write down a list of all the good things you have going on in your life right now.

Things that you’re happy with.
Things that you’re grateful for.
Things that you cherish.

And I mean everything.

No matter how small or trivial they seem.

It could be about yourself.
It could be about the possessions you own.
It could be about the awesome experiences you’ve had in the past.

Even if they sound absurd, ridiculous or just downright embarrassing.

It’s okay, no one’s going to see them anyway!

But no good thing in your life should be gone unnoticed.

“I have a home to live in”.
“I have access to wifi that I can use every day without interruption”.
“I have a cute and furry cat”.
“I have awesome friends”.
“I’m pretty good at singing”.

Anything at all.

Do this for 5 minutes and write down as many as you can think of.

And I’ll admit, some of you are going to really be struggling with this.

But that’s okay.

That’s a bigger sign that you need this more than ever.

Once you’ve written as much as you can think of, take a good read at that awesome list you just came up with.

I call this the gratitude list.

Because you’ve just created a powerful tool for yourself to kickstart your journey to happiness.

Especially if you haven’t already done a gratitude list.

As unhappy people, we’ve been too caught up on what we hate.
What we want to change.
What we want to have.
And what we can’t have.

Unhappiness stems from unfulfilled expectations and desires.

You’re constantly comparing yourself to others.
You’re always pointing out things you wish you had.
You’re always wanting more.

And the sad truth is, happiness doesn’t come when you get all those things either.

Happiness is a choice.

Not a result of circumstances, although those circumstances may influence your happiness to a certain extent.

But you ultimately determine your happiness.

And it starts from your gratitude list.

When you’ve already written yours, continue gradually building it.

Just write 1 new item in it every day.

And you’ll always be looking at your gratitude list.

The more things you’re grateful for, the happier you’re ultimately likely to be.

Because there’s no better way to be happy than to be happy with what you already have.

“It is not happy people who are thankful. 
It is thankful people who are happy.”
– Unknown

Why You Might Be Setting The Wrong Goals For Yourself.

We have so much, yet we’re still unhappy.

We yearn for more in hopes of a better life, yet the chase never seems to end.

We have such complex and busy schedules, yet we neglect time for the simpler and meaningful things like spending time with our families.

“Embrace simplicity.”
“Want less.”
“Be content with what you currently have.”

Sure we’ve heard all of that before.

And we know that it’s easier said than done.

We’ve been conditioned by society, our parents, our teachers, to have goals and ambitions in life.

To be a millionaire.
To own a Lamborghini.
To have the latest gadgets.
To have better, more expensive clothes.

We live in a world that encourages materialism and superficiality.

A world that says more is better.
A world that rewards complexity.
A world that has insanely unrealistic beauty standards.

It’s no surprise more and more people are getting depressed and unhappy.

I’m not saying that having goals and having desires are bad.

Having goals are awesome.

But just take a closer look at those goals and determine what kind of goals they are.

And ask yourself why you really want to achieve those goals.

Because the goals that truly matter in life tend to be non-materialistic.

Materialistic goals only serve to fuel the desire for wanting more.

Once a materialistic goal is achieved, there’s always another.

It never ends.

If you can relate to this, it’s time to undergo a mental shift.