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A Beginner’s Guide To Mindfulness
Mindfulness is a meditation technique that helps you relax after a long day and focus. The goal of mindfulness is to be aware of every action, word, and thought. When we do things in a mindful way, we have heightened awareness, physical relaxation, and peacefulness. Research shows that it can be a good treatment for depression. One study noted that the psychological and cognitive benefits of mindfulness are a result of a change in the structure of the brain.
As a result of the brain’s plasticity and the mindfulness practice, it is possible to change our brains and purposely improve our well-being. Unlike the mantra meditation that requires focusing on a particular sound or word, the goal of mindfulness is to achieve that relaxed and non-judgmental awareness of your feelings, sensations, and thoughts.
If you are practicing mindfulness as a beginner, here is a guide to mindfulness.
SEE ALSO: Can’t Meditate? Let’s Debunk Meditation!
Choose a quiet spot
When practicing mindfulness as a beginner you will need to search for a quiet spot to start. This may be a room in your home or even a bench in a park. The place doesn’t matter much; the key thing is to find a place where you can spend a couple of minutes without disturbances.
Find comfortable pose
Choose a position that you will be comfortable with as you practice mindfulness. This could be a lying or sitting position. If you are one of these people who fall asleep easily when meditating, consider a sitting position. Unbutton your pants and loosen the belt. This will ensure that you can concentrate fully when breathing. If sitting on a cushion, cross the legs. If you are sitting on a chair, allow the feet to rest firmly on the floor. Straighten the upper body without stiffening it. Remember that the spine has a natural curvature. Allow it to maintain that shape.
Clarify what you want
You can use a couple of sentences or words to describe your goal when starting. As a beginner, you can have the mindfulness practice as your key intention. Other objectives that you can consider may include reducing stress, becoming more aware of your feelings, and etc.
Find time and trigger
This doesn’t have to be the exact time every day. Choose the general ones such as morning hours or lunch. The trigger should be something that you are doing such as showering, eating lunch, brushing your teeth, and other things that are part of your daily routine. You can then bring awareness to the event. For instance, when showering, you can start to think of how the soap feels against your skin, its smell, and shape.
The goal here is to use your senses to become more aware of the moment. It is also possible to use your body in a similar manner. For example, you can focus on how the floor feels against your feet or how your hands and feet feel when moving. When your mind begins to wander, take note of that and bring it into submission without judging yourself harshly. You can practice this for a few minutes in a day. The most important thing is to ensure that you are completely absorbed into the current activity or sensation.
Focus on your breath
Ensure that you focus on the physical sensation that breathing brings. Focus on the air that is moving into your mouth and nose and the rising and falling of your chest or belly.
Observe current moment
The goal of mindfulness meditation is not to quiet your mind or make it achieve a lasting state of calm. It is to pay attention to the current moment. Do not allow judgments to arise for other thoughts that crop up. When you notice them, note them mentally and allow them to pass before concentrating on the current moment. Remember that there are many moments when your mind will be carried away by thoughts. The goal is to keep returning them over and over again until mindfulness becomes part of our lifestyle.
Be kind to your thoughts
There are many instances when your mind will wander. This should not worry you as it is normal. Rather than wrestling with the thoughts, you need to observe them without any reaction. All you will need to do is to sit while paying attention. While this may be hard to maintain, this is all you need. Get back to your breath without any expectations or judgment. No matter the activity you engage in and whether you enjoy it or not, when you practice mindfulness, there will be no room for rumination.
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} | 368 | How mindfulness can help you and your child
Repton School DubaiNews & Events
It is so important for you and your child to practice mindfulness in your daily lives, especially at a time when everything has turned upside down.
What is mindfulness?
Mindfulness means paying full attention to something. It means slowing down to really notice what you’re doing. Being mindful is the opposite of rushing or multitasking.
When you’re mindful, you’re taking your time and focusing in a relaxed, easy way. Practicing mindfulness can improve your focus and increase your learning capacity, among many other things.
Practicing mindfulness can help you:
• Pay attention better
• Be less distracted
• Learn more
• Stay calm under stress
• Avoid getting too upset about things
• Slow down instead of rush
• Listen to others better
• Get along better
• Be more patient
• Feel happier
Try these 2 exercises to help you practice mindfulness:
Mindful Word
Choose a word that seems calm or soothing. For example, this could be a word like “peace”, “love”, “snowflake”, “sunlight” or “calm.”
1. Think the word to yourself. Say it silently and slowly in your mind. Say your word to yourself with each breath you take, in and out. Keep your attention gently focused on your word.
2. When your mind wanders, guide your attention back to your word, and keep saying it gently and slowly while you relax and breathe.
Can you do this for a whole minute? Can you do it for 5 minutes?
Mindful Breathing
With this exercise, you focus your attention on breathing. Pay attention to your breath on purpose, but not forced.
1. Sit up in a comfortable position and close your eyes.
2. Notice your breathing as you inhale and exhale normally. Just pay attention to your breath as it goes in and out. Can you feel the place where the air tickles your nostrils?
3. Pay attention to how the breath gently moves your body. Can you notice your tummy or your chest moving as you breathe?
4. Sit for a few minutes, just paying attention to your gentle breathing. See how relaxed you can feel just sitting, breathing in and out.
5. When your mind starts to wander and think about something else, gently guide your attention back to your breathing. | https://www.reptondubai.org/how-mindfulness-can-help-you-and-your-child/ | isPartOf: CC-MAIN-2022-49
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} | 651 | • Brandi Sweet, CSW
3 Ways to Deal with Stress
Do you ever feel overwhelmed, stressed, or anxious? Welcome to the club!
The reality is that we all deal with stress on a daily basis, whether we are rich, poor, small, large, young, or old. While some stress can be helpful and natural, it becomes harmful when it extends beyond a feeling and seeps into too many aspects of one's life.
Most of us live our lives in a constant rush from one task or event to the next. Often we are so worried about what will happen next or what has already happened, that we rarely spend time allowing ourselves to be fully present in the moment.
Mindfulness can help lower stress and enhance one's ability to deal with everyday struggles. Mindfulness can help you regulate your emotions in a way that takes you a step back from intense negative emotions. It can help you be more present, aware of emotions and experiences, and accepting of yourself and circumstances. Being mindful can decrease anxiety and depressive feelings. This leads to feeling better and being more effective in life.
Try it out – here are 3 things you can do next time you feel stressed:
1) Breathe
Breathing is among the most common ways to become more mindful. Breathing can help once slow down and notice what is happening in their present life.
To start, find a comfortable place to sit, lay, or stand. Inhale slowly through your nose and exhale long and slow through your mouth. Notice your breathe and the sensations that you have in your body while you breathe (the air moving through your nose, your stomach rising and falling). You will likely notice that as you breathe, you start to feel more calm. Try doing four slow breaths in a row to get the full effect.
2) Mindfulness is not always about breathing and relaxing. It is also about being present enough in the moment to observe the world around us. Most of us are so busy with life that we often miss much of it. When we are mindful, we take time to intentionally notice our environment.
To start, spend one minute noticing whatever is present in front of you. For example, if you were to do this while eating a peach, you might notice the colors on the skin – the yellow and pink shades, the fuzz before you wash it off, the smooth texture as you wash off the fuzz, the sound as you bite into it and that first taste of sweetness your tongue. The peachy-sweet smell. Notice the colors, textures, smells, and taste of your food while you slow down and savor the experience.
Some people set a goal; at morning break they look out the window and notice the beauty of the mountains, the clear blue sky, the fluffy white clouds, or the flowers . This is a great time to take a deep breath and take in the beauty.
3) Appreciate
Mindfulness not only helps us to slow down and become more aware, it can also help us feel more grateful and appreciative. This is because once we do slow down, things start to emerge in life that we were once too overworked and distracted to notice.
Try taking time at the end of your day to acknowledge 3 things that you appreciate.
Mindfulness is a skill. Like other skills (sports, writing, languages, etc.), it takes time and practice to get the full effect. Regular daily practice is key. When we take time to become more present, we can feel happier and healthier. If you are interested in reading more I recommend the book/ audio: Mindfulness for Beginners by Jon Kabat-Zinn or the CD: Guided Mindfulness Meditation by Jon Kabat-Zinn.
Or call RCT Counseling @ 801-455-0361, for an individual or group session. Have a great and Mindful day! o
Copyright © 2012 Regina Tippets PLLC | https://www.rctcounseling.com/post/2018/10/26/3-ways-to-deal-with-stress | isPartOf: CC-MAIN-2020-34
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Woman meditating I often hear how hard it is to fit a meditation practice into everyday life. No time, no motivation, no support from home. Mindfulness doesn’t only have to be meditation on the cusion or lying down. It can involve other activities as well.
Bringing attention to doing the dishes, brushing your teeth or changing a diaper etc. are ways of supporting presence in your life. A lot of those activities are things we often hurry to get over and done with. It might create tension because we would rather be doing something else. A challenge this week is to bring mindulness into those activities. Let me know how it goes. : )
Here are 5 exercises that may inspire you to ways of mindfulness in your everyday life.
1. Before getting out of bed in morning, spend 3-5 minutes just following you breath. Feeling your inbreath and your outbreath. Bringing attention to your body and the sensations that arise. Keeping your eyes closed just taking a few minutes to tune in before continuing with your day.
2. If you are waiting at a red light. In your car, or as a lot of people here in Denmark, on your bicycle. Touch base with your breathing, feel the wind against your face, the sounds around you. Observe what is on your mind, how you feel right there in that moment. The key word is observe not change.
3. Eat a meal or a snack in silence. Taste, smell, feel what you are eating. Try not to sit in front of the computer or TV while you eat. You could also do the same with a cup of tea. Take it all in. Bring awareness to the fact that you are eating or drinking.
4. Pick a routine activity you do everyday. How does your body feel, while you are doing it? Is there any tension, relaxation? Do any feelings arise - resistance, annoyence, happiness or any other feelings. Do any thoughts occur? Observe your mindstate and body. Being present with what you are doing eventhough you might want to be doing something else.
5. While waiting in line, on hold with customerservice, waiting for the computer to turn on, on the bus. Close your eyes and follow your breath for a minute. Allow yourself to take a few minutes of silence. You are stuck there anyway. Use the time for meditation. | http://www.carinalyall.com/womans-circle-self-compassion-simple-living-mindful-living-everyday-pleasure2/5-ways-to-bring-mindfulness-into-your-day | robots: classic
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Filter Out the Noise
By Leo Babauta
It can seem like our lives are filled with busyness, noise, distractions, and often meaningless activities.
What if we could filter out all that noise, and focus on the meaningful?
What if we could find stillness instead of constant distraction?
I believe that most of us have that power. In my experience, most of the noise is there by choice, but we’ve fallen into patterns over the years and it can seem like we’re not able to change them.
Let’s talk about ways to filter out the noise, then how to find stillness and meaning.
Ways to Filter the Noise
Take the rest of today to notice what noise you find in your life. Even take a little time to make a list, whenever you find distraction or busyness.
For example, noise in my life comes from: email, Whatsapp, Snapchat, Twitter, blogs and other sites I like to read, text messages, Slack, and watching Netflix. You might have other sources: Facebook, Instagram, Messenger, news, cable TV.
Once we’re aware of the noise, how can we filter it out? We have to decide that we want more quiet and meaning in our lives. That it’s important enough to “miss out” on some things in those noisy channels.
Then we can take action:
If you take these actions, you’ll filter out most of the noise.
What’s left? Time for quiet, stillness, focus and meaning.
Finding Stillness & Meaning
Once you’ve filtered out the noise, you are left with a few interesting problems:
1. Changing your habits of busyness and constant movement.
2. Figuring out what’s meaningful.
3. Learning to stop and stay still.
I think those are wonderful problems to be faced with. Most people never even consider them. Find gratitude that you can work on this at all.
Take some time to notice your constant need for busyness or distraction. For example, if you have a moment where you’re not doing anything — you’re waiting in line, you’re alone at your restaurant table while your friend goes to the bathroom, you’re sitting on your couch — what do you try to do out of habit? This is your pattern of busyness and movement.
Now see if you can let go of those patterns. Catch yourself, and instead opt for stillness and quiet. Try to just sit there and notice your surroundings. Soak it all in. Savor the moment. Meditate on your breath. Reflect on your day. Ask yourself what you’re grateful for right now.
Start building new patterns of stillness. For example, try morning meditation on your breath, even if just for a few minutes every day. Try going for a morning or evening walk, without your phone. Try turning the phone and computer off and just journal.
Start finding activities that are more meaningful to you. This doesn’t have to be done in one day — you can slowly experiment to figure out what’s meaningful to you. You might start writing a book or screenplay, for example, or taking photos or drawing or making music. You might decide to start a business or charity that changes the world. You might start to learn something that’s meaningful, or teach others. Find ways to help others and make the world a better place. Journal, meditate, exercise, make healthy food, declutter, make dates with people who are important to you.
When you notice yourself running to busyness and distraction, pause. Turn instead towards stillness and your meaningful activities.
Build a life around stillness and meaning, and notice the difference it makes in you.
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“We don’t meditate to be good meditators. We meditate to be awake in our lives.” ~Pema Chodron, When Things Fall Apart
It took me a little while to come around to meditation. I liked the idea of it, but the practice was another thing altogether. I circled it warily with that combination of awe and fear generally reserved for large predatory animals. I’d seen the research and I “drank the cool-aid” so to speak. I believed in its benefits and knew I would be “better” for doing it. But doing it was not what I expected. AT ALL.
I had this image of myself sitting in this zen-like state of absolute peace, all blissed-out, and then getting up and moving through my life in perfect focus and efficiency, with endless patience and some sort of beatific half-smile plastered to my face. Which, as it turns out, was absolutely nothing like my reality (likely for the best as that girl would look like a psycho). That disparity, however, convinced me that I was “doing it wrong,” that it wasn’t for me, that I was missing some key piece of the puzzle. I tried meditation three times before I “got it” and it stuck. Sometimes we need to tentatively dip our toes a few times before jumping in. No big deal. But I think a few basic pieces of information would have been so helpful to me at the very beginning, helped me feel a little less like I was “doing it wrong” and so, without further ado, I give you what I wish I’d known as I began:
(1) Meditation doesn’t have to look a certain way. Maybe you sit on a cushion in a dimly lit room in perfect lotus pose. Or, you know, maybe not. Where you sit and in what position isn’t really the point. Maybe you sit in your car in the far corner of the grocery store parking lot. Maybe you sit on a bench in your favorite park. Maybe you sit in your bathroom while you wait for your shower to get hot. The point is that you sit. Still. For some period of time. It’s helpful to be in a posture that’s comfortable (but not so comfy you’ll fall asleep). It’s helpful to minimize distractions. It can be helpful to create a routine that helps you “drop in” more easily over time. But the point is to be intentionally still. That’s it. No one cares if it’s on a designated cushion or not. Don’t get caught up in what it looks like.
(2) Meditation and meditative are not the same thing. Don’t worry, you aren’t alone, I tried this one, too. I can distinctly remember telling a good friend, “My meditation is trail running…sitting down to meditate just doesn’t work for me.” Nice try. As it turns out, trail running is quite meditative. As is fly-fishing. And yoga. And knitting. And gardening. And any number of other very worthwhile endeavors that add peace and insight to our lives. But they aren’t meditation. Here’s the thing- something different happens when you choose to be still, when you have nothing else to distract you from yourself and what arises as you sit with that stillness. For me, the meditative activities of running and yoga were my “gateway drugs” to developing a meditation practice, but the experiences and insights I gain from meditation require stillness and there’s just no getting around it.
(3) Meditation is rarely “blissful.” Oh, how I wish I’d been more thoroughly warned about this. Don’t get me wrong, it has its moments of peace (and over time, I’ve become more aware and grateful for those moments), but “blissed out” is definitely NOT how I would describe my feelings 99% of the time that I’m sitting. Some days are easier and some days are harder, but meditation practice is about awareness and as we become increasingly awake, it happens that we suddenly can no longer continue to hide from the things we’ve been hiding from. Which is, ummm, uncomfortable. To say the least. And even when I’m not confronting major truths, there is often some level of resistance happening. We live day-to-day in a society in which “busy” has become a value, where we’ve normalized multi-tasking and fill each waking second with out of control to-do lists, 24-hour news cycles, social media demands, and unceasing entertainment. It’s not surprising then to find that when we stop, there is a bit of a struggle to stay still, to not be doing anything. And here’s the thing- it really is totally okay to be uncomfortable. Hang in there. I promise that it’s worth it
(4) Meditation is not about trying to “empty your mind.” Whaaaaat? I know, I was surprised by that one too. And unbelievably relieved. If you are alive and well, then you will likely have thoughts. It’s that simple. If you sit down to meditate and it feels like there is a ping-pong ball loose in your head bouncing around at breakneck speeds, know that you are not alone. And that it’s truly okay. What meditation teaches you is how to step away from those thoughts, how to observe them, consider them, without engaging with them. This is the practice. This is the work. To cultivate your inner third-party observer so that you can begin to recognize your patterns, your stories, and then choose more intentionally the role that you will allow them in your life. The metaphor that I often think of is this:
My mind is I-95 as it runs through New York City. There are times when there are a million cars (thoughts) racing along and there are times when there are fewer, but there is likely never a time when there are none at all. This is NYC we’re talking about after all. What meditation teaches me is how to stand to one side of the super highway and watch all of those cars zoom by without always feeling compelled to jump in one and let it take me for a ride. It also reminds me that if I do find myself in one of those cars going 70mph, I can, at any time, choose to take the very next exit, calmly get out of the car and go back to watching them. Over time, I begin to notice the every-day “commuters,” the cars that zip back and forth regularly and I learn to wave as they pass by with friendliness but no obligation to follow them to work. There is no sense in trying to stop traffic on the highway- it’s a highway, it was built for just this purpose- and there is no sense in trying to figure out where every single car is coming from or where it’s going, nor judging it’s color or style or shape or speed. Doesn’t all that sound just exhausting? You’d go crazy trying to chase all those cars around, and you’d have no energy left for anything else if you were busy passing judgment on everything that drove on past. So, over time, I stop jumping into so many cars and begin to watch them instead, I learn to enjoy the variety of the many makes and models without getting overly attached to loving one and hating another. And with all of that NOT racing around, I suddenly find myself with the energy to notice the city around me, the blue skies and gorgeous architecture and all of the other people with their own highways to deal with.
Keeping that metaphor in mind helps me most on days when it feels like that highway is more like some sort of Formula 1 racetrack and the thoughts are racing by so fast I can barely recognize one from the other. It’s okay. Over time and with practice, it gets easier to step back from that racing. Not always. Not every single time. But mostly. Which actually feels pretty huge.
(5) Meditation is for your LIFE, not your cushion. Or chair or wherever you’ve chosen to be still and practice. We don’t meditate so that we can be good at meditating (because, you know, who cares?), we meditate so that we can deal with our lives and the people in them with intention and awareness and greater compassion. So that we can learn to pause for a second before simply reacting. So that we can begin to recognize that we ARE reacting before we jump back into old patterns and old fights and old stories that we know just don’t work. Having cultivated that third-party observer while sitting still in meditation, we can begin to step back quietly for just a brief moment in the midst of the chaos of our lives and ask ourselves if this is really worth the fight, if that really worth the stress. Those pauses add up to allow us to make decisions, a million decisions large and small, each day that serve us and serve our relationships and the world we live in. It’s shocking, shocking, how much difference this makes. My life’s mechanics haven’t radically changed since I began my regular meditation practice over two years ago. I have just as many (if not more) deadlines and projects and “irons in the fire.” I have just as many social obligations and challenging relationships and daily tasks and things that pull on my time and energy. But it’s lost the frenetic insanity that it used to take on, that feeling of my head spinning and smoke coming out of my ears, that sense of bouncing non-stop from one task to another and back without being able to really connect with anything I was doing. Those tiny pauses throughout my day and throughout my thought processes have created just enough space in my life for that observer voice that I now carry around with me to notice where I can slow down, to notice the difference between the urgent and the important, to allow me to stop before those old patterns come up and wreak havoc on my health and relationships and schedule.
Bonus advice:
Don’t make meditation a thing. Just sit still wherever you can for whatever amount of time you can spare. The more of a thing you make it, the harder it becomes to make it happen.
If you feel too busy to meditate, you really need to meditate. C’mon, you really can’t find three minutes? You spent more than that waiting for the coffee to brew this morning. Do yourself a favor and find that three minutes. You need it. Your sanity needs it. Your kids need you to do it. Your marriage needs you to do it. Your creativity needs you to do it. Your job…do I need to keep going? Seriously, three minutes.
They call it a meditation practice for a reason. It would be awesome to be able to sit for an hour one day and then get up and be set for life. But that’s not how it works. If you have to make a choice between doing it once a month for 30 minutes or everyday for 3, go with the every day option. The practice is where the work is done, where the insights are gained, where you begin to develop your inner observer. Frequency matters. Some days are harder than others, some days are easier. But creating a habit of stopping, of finding time to be still, requires that you show up regularly. So show up regularly.
I’m not any kind of meditation professional and I certainly don’t have all of the answers for how to live a better life. But meditation has slowly and incrementally rocked my world. I didn’t even see all the tiny ways it changed my day-to-day until one day I noticed how much more I was noticing. How pretty the light coming in my kitchen window in the morning is. How often my husband takes a moment to reach down and give our fluffy dog a scratch behind the ears. How generous my friends are with their time and love. How many ideas come to me while I’m out for a run. How my jaw tightens when certain names show up in my email inbox. These tiny noticings add up to…I don’t know exactly. Better? Calmer? More perspective? More intention? Yes…but more even. Things just feel…manageable. You know what I mean? And I feel more deeply connected to my life and my work and my relationships. It’s not bliss, it’s just good, but really good.
Give it a whirl. What do you have to lose? | http://www.cindygiovagnoli.com/blog/2016/3/25/meditation-5-things-i-wish-id-known | robots: classic
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Today we share an article written by Life Coach Alisa Petitt from INSITE MIND on the ART of Relaxation. How to let go and relax…. Even when you feel you have 10,000 things you could be doing….
Phew! Here it is. I have reached the holiday. The honeymoon. The long awaited time to do some much needed relaxation! Something I have been looking forward to and working towards for the last three months. Ever since our wedding, my husband and I have been working very hard to take one month off. With us both owning our own businesses there is a lot to consider and plan to be away for so long. So as I sit on the beach of Fiji, on my honeymoon and feel a sense of worry and overwhelm overcome me, I wonder… being exactly where I want to be and where I had planned to be, why do I still think of the 10,000 things that I could, should or want to be doing and worry that it will not get done. This is all part of the ART of relaxing. As a task focused doer, this can be exceptionally hard to master not only on holiday, but in our everyday lives… So how do we do it? I believe there are 5 keys to the ART of relaxation and I discuss them here.
Relaxation 101: Let go of control! Go with the flow!
There is a sense of relief waking up knowing that all I need to do is to get onto a plane and relax.
I love the feeling of traveling on an airplane. There is literally nothing else you could be doing except sitting in a seat, watching movies, reading, writing or sleeping. You are confined to a space and know that you have a certain amount of time until your destination. I spend the time watching the movie Concussion (I LOVE movies based on true events that have inspiring stories). Something I have been wanting to do for a long time however had not had the opportunity due to recent technology glitches (the patience and letting go is a blog all on its own!) and time constraints! As I reflect on this moment, how come I was happy in this moment? I had no option of what I could do. I had relinquished control. I had let go and I had surrendered to the aircraft crew. They were now in control of what was to come.
We need to take a lesson in this, to relinquish control and go with the flow… wherever we are. As I sit on the beach in Fiji – I have options. I have my computer with me however I know this is the week to be unplugged. I shouldn’t be logging online on my honeymoon. As I sit and relax, the flash of my ‘to-do’ list catches my breath and I have now ignited the worry thoughts. I should be writing the next blog… when will I get the time if not now? I should be editing my new journal; I have to get it out to my members Isn’t the BAS due? Am I late? I probably don’t have connection to the internet here…
Relaxation 102: Worry is an unhelpful emotion
As the sense of worry and overwhelm come over me, I understand and feel this in my body immediately.
Through my work on my own emotional intelligence I feel my stomach tense, my thoughts get cloudy, I go distant and I need quiet. It may sound weird, but knowing this about myself helps me to change the emotion quickly instead of entertaining it and the feeling getting worse. My emotional awareness helps me to recognise that I am feeling worried and I know if I entertain this emotion with the same thoughts that have created my worry, such as focusing on what I am worried about I will get on the train of worry and most likely catch the train all the way to fear. Often we have an unhelpful emotion, like worry or overwhelm it is proceeded by unhelpful thoughts. Therefore, I need to understand what I am saying to myself in these moments and switch up the self-talk. The quicker I can do this, the faster I stop the train and have the opportunity to move in the other direction.
The easiest thing to do here is to pivot on your worry. If you know what you don’t want to happen then you know what you don’t want to happen. This is called ‘what-if’ing in the positive and is such a valuable tool to use when you are drowning in your own thoughts. Think about all the things you would like to happen, what if it goes right. I also use deliberate thinking to change up the thoughts. This is focused positive thoughts, or affirmations. My sayings of choice are (italics are why this makes me feel better – don’t say these!):
1. Life is always working out for me (gives me a sense of trust and relinquishes the need to strangle every moment through control)
2. Something good comes from everything (eases the worry)
3. I am not sure what, but something good is coming (moves me up to positive expectation)
Relaxation 103: You will never get it done
One of the things I innately know is that we will never get it done! Never.
This may sound negative but it is not meant to be. We are creative, goal setting beings and even if I had completed what I needed to or thought I should have, there is always something else that I am working on therefore, it will never be done. If we are done, we are dead. This helps me to put into context my feelings of worry. I know that there will always be another blog to write, another dish to wash, another journal to write, another workout to do. Just remembering that I will never get it done, gives me a sense of relief and ease and softens the worry thoughts.
Relaxation 104: We are human beings not human doings
This is one of my favourite mantras. I am very task focused and I am always doing something. When I am doing, I feel productive, I feel useful.
However, this is not our natural state of existence. As stated… we are human beings. To be. Not to do. For an obsessive doer, even the 5 minutes of meditation at the end of a yoga class used to give me anxiety thinking I could be making a head start to dinner! These days I can relax into meditation however it has taken me a great understanding of where my anxiety comes from. Over time our sense of worth has been defined by the action we take. We define our existence by how much we have achieved. If we have not ticked off our list, achieved that goal or done that thing we promised our boss, our sense of worth takes a kick. However, our sense of worth need not come from our action. Our sense of worth is born from the person we just are, not from the action we take. If we dig down, there is often an underlying fear that without our doing, things will not be as they need to be and we will lose a person’s trust, respect or love. We need to start to trust that everything is as it should be. Always. And that taking time out to just ‘be’ is at our core. That is why we crave holidays. Crave the feeling of ‘nothing to do’. We need to understand that “being” is just as important as “doing”. To break our default doing, we need to build up our sense of “being”. Ease yourself into it. It can feel strange at first, so schedule in some time not doing anything. Know that this is just your BE time. Then by the time you are on a holiday, this will feel like more a natural state for yourself.
Relaxation 105: Have positive expectation
The biggest lesson in my life to date has been to just let it be. And this is the key to finding the relaxation state we are searching for. I cannot control everything and everyone to make things turn out the way I would like it.
In fact, I innately believe that the universe is conspiring with me (this has been something I have had to work on!) and that everything will always work out. I know that through my positive thinking I can get myself to a state of positive expectation. This is a state where you just know… no matter what reality is showing up for you… that things are going to work out. Even in the ugly moments, there is always something good to come out of it. I generally have a sense of positive expectation and if I don’t, like the worry that overcame me recently, I know I can pivot myself to focus on what I want to happen, instead of focusing on what I don’t want to happen. Here are some more affirmations which help me to improve my sense of positive expectation:
1. Everything is as it should be
2. I trust in the process of life
3. I am perfect whole and complete, just the way it is
As I sit here and write this, I am filled with gratitude to have had the overwhelm and worry so that I can bring you a blog which helps you to overcome it when you are faced with the same! To summarise… here are some tips to help you with The ART of Relaxation:
1. Use positive affirmations or deliberate thinking to slow your worry thoughts and send you on a more positive thinking path
2. Schedule in some BE Time. This is more than just ME time. All you need is fifteen minutes a day to improve the way you feel. This is scheduling in time for you to relax, meditate, journal, say affirmations, listen to an audio… something that may have no apparent outcome, just a positive way to give back to yourself positively even if only for a short space of time.
3. Let go! Trust. Surrender.
Author, Alisa Petitt, INSITE MIND | http://letslivewell.com.au/the-art-of-relaxing-even-when-you-have-10000-things-to-do/ | isPartOf: CC-MAIN-2020-24
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Handling stress
This is a post that I have been meaning to write for absolutely ages. It's about managing long-term stress in your life.
You might be dealing with problems at home, at work, with finances, or in the midst of major change in your life. When there is no light at the end of the tunnel, or that little light seems so far away and every day grinds at you with pressure and stress it can really wear you down and wear you out.
Obviously the most helpful thing would be to eradicate the source of stress but of course that isn't always possible. Sometimes you cannot go around things and you just have to go through them. So you need ways to cope and keep yourself sane and healthy when you're in the thick of it.
These are some of the things that helped me during the incredibly stressful two year period of emigrating halfway around the world and Grant being away for 4.5 months after we arrived in NZ - I hope they help you too!
In no particular order:
Escaping into a good book can be just the break that you need. You can judge my stress level by the book I'm reading - the closer to a Mills & Boon brain-candy chick-lit type book it is, the more stressed I am and the less capable of following a complicated plot! When you have a lot on your mind and happening in your life it's hard to stop the thoughts spinning around and around; reading takes care of that. It gives your brain something else to think about that isn't taxing or related to your current situation and provides the little break you need.
Have a bath
A good long soak in a hot tub works wonders. By all means take some candles, chocolate and a good book in there with you, hang a "do not disturb" sign on your door and relax for a little while. Sure, your problems will still be waiting outside the bathroom door but you will be better able to deal with them if you're a bit more relaxed.
Controlled breathing
Some days it was all I could do - focus on breathing in for 4 counts, hold for 4 counts, and breathing out for 8 counts. Deep breaths into the very bottoms of my lungs, and slowly out again. It does make a big difference. When you are stressed you tend to take shallow breaths. I had problems with air hunger (a type of hyperventilation where you are desperate to take a deep breath but can't) due to stress and mindful, deep, counted breathing helped.
Natural supplements
I don't know if these actually helped my stress or not but I felt like I was actually doing something constructive anyway. I tried Bach Rescue Remedy and other flower remedies formulated for stress, Kalms (a herbal soothing remedy) and tissue salts. Actually, I do know that the tissue salts, specifically kali phos, helped tremendously. I still take them when I have anxiety.
Get enough sleep
Without a doubt I manage stress a hundred times better if I've had enough sleep. I need a lot of sleep to feel well rested (9.5 hours a night) and making an effort to get to bed early makes all the difference - especially when I would regularly find myself awake at 4am, unable to sleep (classic stress symptom). Lack of sleep affects me badly - it will at the very least cause depression symptoms in me, or at worst actually tip me over into full blown depression, so I have to carefully guard my sleep.
Eat healthily
I will have to ask you to do as I say, not as I do because I tend to be a comfort eater and sugar is my drug. But you honestly will feel and function so much better and be able to bear the stresses of your situation more effectively if you are taking care to eat properly. It will help keep you healthy too at a time when stress is compromising your immune system.
Have a brain dump on paper
Sitting and dumping everything that is worrying you or causing stress onto paper can help tremendously. There is just something about getting it out of your head. Big things and small - just write it all down.
Have an 8 second hug
I read somewhere that for a hug to create a release of endorphins it needs to last for at least 8 seconds. So find someone who will give you an 8 second cuddle and feel the positive effect it will have on you. (Hugging your kids doesn't count unless they are actively hugging you back!)
Get out in nature
Problems and worries seem to be somehow diluted by wide open spaces. Surround yourself with nature, whether in your own back garden, on a beach, up a mountain or under a tree at the park. Get out and feel the sunshine on your skin and the breeze in your hair and I promise you will feel better.
Plan regular things to look forward to
A meal out, a girlie shopping day, a trip to a museum, a movie, a visit with friends or family ... whatever gives you a little buzz, plan it into your calendar so you have something short-term to look forward to and focus on rather than the long-term problems that are causing you to feel stressed.
I'm not talking about committing to and training for a marathon. Just a walk outside, or a Zumba class, or some time swimming a few lengths, or just turn up your music and go wild dancing. You will feel better and most likely sleep better too and your body will be able to release some of the adrenaline that stress causes. When I felt especially pent-up I would race up and down the stairs once or twice, or lean against the kitchen counter for a few quick push-ups and that helped. Stress puts your body into "fight or flight" mode and doing something active and strenuous, even if only for 10 seconds, helps to manage that.
There is no logic to it but talking really, really helps. I promise. Sure, nothing in your life will change and your problems will still be there but through some kind of magic talking it out with someone who will listen and be supportive (without trying to fix anything!) makes a tremendous amount of difference. God bless those friends and family members who were there to listen to me along the way.
Mindfulness and living in the moment 1
I've heard this exercise being called "mindfulness meditation" (ha, I accidentally typed "medication" - same thing!) Whatever you are doing, focus all of your attention and senses on it. Washing the dishes? Focus on the warmth of the water, the shiny bubbles, the steam on your face, the scent of the dishwashing liquid, the sound of the dishes thudding against the sides of the sink of water. Pulling weeds? Train all of your attention on the feel of the sun on your neck and the soil in your hands, the resistance of the weeds as you pull them, the green and brown colours, the earthy smell. Do what you're doing slowly, methodically and with your entire focus. Don't forget to breathe deeply.
Mindfulness and living in the moment 2
One thing I learned over and over is that when going through something you sometimes have to Really Go Through It. I've talked above about escaping into books and activities and exercise but it is equally true that you sometimes need to throw all of your attention at what you're experiencing and give it the space it needs. During our emigration process there were a lot of uncomfortable emotions - grief and loss, fear and trepidation, impatience and frustration. Some feelings were big and intimidating. I know the grieving was scary for me and I would manage my feelings in the ways talked about above. I would try to distract myself because I was scared of being overwhelmed by emotion. But sometimes those feelings would force themselves centre-stage and I learned that I needed to really let myself feel them, let them wash over me, give them my attention ... and they would pass more quickly and I could recover a bit of equilibrium again. I'm not saying dwell on your problems or wallow in negative feelings. Just give them a bit of respect and space when you need to. It's part of the process.
Cry and laugh
If you're letting those feelings in then you'll likely end up having a Big Ugly Cry. That's okay. It's your body's way of handling stress. There's no shame in it at all. Go ahead and sob it all out. But equally important is having a good laugh. Watch a funny movie, spend time with an amusing friend who shares your sense of humour, go and see a comedy show. It's easy to forget to laugh and have fun in the middle of a crisis but laughter really is the best medicine and will make you feel so much better.
Find some music that soothes you, that uplifts you, that makes you feel good. Play it as much as you need to. It really is that simple.
Focus on your blessings
I promise you, no matter what you are going through, you have blessings in your life. Spend some time writing them down and thinking about them. Maybe keep a little notebook and write about anything good that happened at the end of each day. Or keep a running list and write down one thing (or a few things) you are grateful for every day - no repeats. This may sound odd but sometimes I use laundry as prayer prompts. For every item I take off the line and fold I send up a prayer of gratitude. Cleaning cloths? I'm grateful for my home. Noah's shorts? I'm thankful for my children. Daniel's t-shirts? I'm grateful that my family are healthy. Oven mitts? I'm thankful for the food we have. Try it out sometime.
Kinesiologist or other practitioners
My kinesiologist was a saving grace for me. She really was. I'm not saying it's for everyone - I'm saying find your thing. Maybe it's aromatherapy, or massage, or beauty treatments, or acupuncture or even counseling. Find a professional who will focus on you for an hour or so and help you to deal with what you are dealing with. You won't regret it or a single penny that it costs.
Time alone or with other people
If you are an introvert, please prioritise regular time alone - you need it. If you are an extrovert, please prioritise regular time in the company of friends - you need it. If you don't know which you are, think about how you feel after being at a party. Do you feel more energised from having been around people (even if you didn't especially enjoy the party)? You're probably an extrovert and your energy comes from being around others. Do you feel drained of energy (even if you really enjoyed the party)? You're probably an introvert and your energy is topped up by being alone.
Treat yourself in the third person
Why is it sometimes so much easier to care for everyone around us but not ourselves? when I find that happening I talk to myself about myself in the third person. Sure, it sounds crazy, but it's amazing how differently I treat myself. I'll ask, "What does Jen need today? How can I help Jen? How can I make Jen feel loved and appreciated?" It's funny but it makes a big difference and somehow it's easier to find the answers to those questions than if I asked, "What do I need? etc"
I hope some of these things help you. They won't all be appropriate at once. Some days I needed silence and couldn't bear music on in the background. Some days I wouldn't be able to relax and enjoy a bath because I would dwell on what needed doing and I was better off just getting on with things. Some days brain-dumping on paper made me feel worse - seeing my problems and worries right there in black and white stressed me out even more.
Sometimes you won't know what will help or what you need but I hope the list above gives you a few things to try.
And remember ... everything eventually passes! You will not be in a state of crisis forever. And when you can't stand it anymore, kneel. You will get through it, just hang in there.
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How To Navigate Stress: Tips For Your Anxious Thoughts
Stress. It's a loaded word that can bring on anxious thoughts just while reading it. When I see the word stress, my mind immediately moves to, "What is on my todo list? What have I already done and what do I need to still do?" I'm immediately searching for the places mentally and physically where I may have overlooked something or messed up.
For others, the word itself can bring up past mistakes or embarrassing moments that we can't fix. Stress looks and FEELS different for everyone and if you're finding it hard to let your anxious thoughts go, these tips may help. I've rounded up some strategies that work for me while also including some doctor-approved ideas to help you manage your stress, even during this pandemic.
The first thing you need to keep in mind: your feelings are VALID and you deserve to feel content/happy. You don't have to feel stress all of the time. You deserve peace even if that doesn't come easily for you. Once you have reminded yourself that you ARE WORTH IT, try one (or all) of these tips to help reduce, or even eliminate, your stress and anxious thoughts.
1.) Learn to feel your own breath.
Focus your attention on your stomach or upper chest and realize the sensations that come up when you breathe.
2.) Communicate with others.
This doesn't always have to be about your feelings (but bonus points if it is). Communicating with others via FaceTime, Zoom, 6ft apart meet-ups, etc. will make you remember you're not alone. There are other people who are there to help!
3.) Listen to your body and what it's telling you.
Try to get to the root source of why you're stressed. Are you unorganized? Do you need to actively move your body? Are you not feeding yourself correctly? Your body knows what it needs, sometimes your brain just tunes it out because it has other stuff to worry about. Give your brain a second to focus on what your body needs. Listen and then act correctly.
4.) Limit screen time.
During this pandemic, we've all been "logged on" for hours on end. Taking in news, social media posts, ads, and more. It's hard for our brains to process what is and isn't real through a screen. It's okay to stay informed, but try limiting yourself through the day if you can. Your stress will thank you for it.
5.) Get moving!
To help limit screen time, start moving your body, and shift your focus elsewhere. Go on walks, do a Youtube workout, anything to get your heart pumping.
6.) Make sure you're getting enough rest, but not TOO much rest.
Try to sleep anywhere between 7-9 hours at night and limit your naps during the day. Creating a schedule/routine can help you get a better nights sleep so you can remain active and alert during the day.
7.) Count to 10 and make a todo list.
Sometimes interruptions happen. Other times, not having ANYTHING to focus on is worse. Make a to-do list with actionable items to cross off throughout the day.
8.) Don't be afraid to hit "Add to Cart."
Everyone's budgets are all over the place right now with the economy fluctuating BUT don't forget to reward yourself. If you have it in your budget, don't be afraid to buy that shirt you've been eyeing. You deserve a treat!
9.) Focus on the big picture and MAKE yourself smile.
This won't all last forever. There are so many items that you can't control at this point in time that you need to make sure you're energy is focused on the items that you CAN control. Deep breathes, force yourself to smile, you've got this.
10.) Incorporate *small* habits during this time.
It can be overwhelming when you want to change everything at once, but research has shown time and time again that isn't sustainable. Little habits where you add one by one have a more lasting effect and your stress levels won't INCREASE, they will DECREASE.
11.) Don't be afraid to ask for help from friends, family, or a therapist.
Your friends and family will have your back (if they don't, they honestly aren't worth your time). If you feel awkward or don't want to "burden" anyone (this isn't an actual thing, but I know the feeling and this is a topic for another day) there are many resources, even during this time where everything seems closed, that can help. Please, please, please reach out before it's too late. You have so many people rooting for you.
Online Therapy Help:
Research Articles featured for this post:
As the pandemic goes on and social media becomes harsher on our mental health, it's important to remember that we are all on our own journeys. There is no timeline, no specific way we all need to be feeling but learning to process your emotions and feelings is so important. I would LOVE to hear if you have other stress relievers that have worked for you. You can leave a comment below or shoot me an email at jen.m.rew@gmail.com. I would love to feature your thoughts and ideas in upcoming blogs and social media posts. I look forward to hearing from you soon!
You and your family are in my thoughts and prayers during this time. I hope you and your loved ones are all staying safe and healthy both phyiscally and mentally.
#MentalHealth #SelfLove #SelfCare #StressedOut #AnxiousThoughts #StressTips #ReduceStress #HealthyLifestyleTips #HealthyLifestyle | https://www.jengibbs.co/post/how-to-navigate-stress-tips-for-your-anxious-thoughts | isPartOf: CC-MAIN-2020-29
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} | 274 | 10 drug-free ways to eliminate stress
Stress is how our body deals with things it sees as threats. It’s how we prepare to run away from or confront danger. Unfortunately, many things that trigger stress in our lives today aren’t things that we can fight or flee.
If stress continues, it can become chronic and can lead to other problems, including anxiety, depression, and even physical ailments.
You can take some practical steps to prevent, combat, and cope with stress, as well as maintain physical and mental health. Here are 10 drug-free ways to eliminate stress:
1. Address any current health problems.
2. Stay close to your support base, like friends, family, work, or church associates.
3. Know your body’s responses to stress, such as insomnia, substance use, anger, depression, or low energy.
4. Prioritize your life. Know what needs to get done and what can wait. Learn to say no to new tasks, especially if you feel overwhelmed.
5. Be fair to yourself. Remember what you’ve accomplished, not what you failed to do.
6. Don’t dwell on problems. If you feel a problem is insurmountable, get assistance from a mental health professional who will advise you.
7. Exercise. Even 30 minutes a day of gentle walking can elevate your mood and reduce stress.
8. Ensure you have regular times when you can engage in healthy, relaxing activities.
9. Investigate various stress coping regimens like meditation, yoga, tai chi, or prayer.
EMPowerplus Advanced, combined with other healthy lifestyle changes, can also help.
Remember, if you feel overwhelmed or unable to cope, think about suicide, or turn to substance abuse, seek out a licensed mental health practitioner. | https://blog.truehope.com/10-drug-free-ways-to-eliminate-stress/ | isPartOf: CC-MAIN-2019-35
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Photo, Kinga Cichewicz.
Five Ways to Combat Stress
Stress can affect both our physical and mental wellbeing, but these five simple tips can help relieve it and heighten your health...
Stress is a feeling of being under pressure. This pressure can come from different aspects of personal and professional life. It affects us in several ways both physically and emotionally and if you do not learn how to control it, can accumulate over time affecting your overall mental health. Making simple changes to your everyday life can make a big difference.
Five Ways to Combat Stress
Photo, Caleb George.
1. Introduce Cannabis To Your Daily Routine: As we are learning more and more about the health benefits of cannabis, we are seeing more research going into how to use it as an effective tool to combat stress. Cannabidiol (CBD) is a type of cannabinoid, a chemical found naturally in cannabis, that has proven to vastly reduce stress when taken regularly.
CBD is non-psychoactive, therefore, can give you relaxation without the high. U.S. residents can get their weed from Mankind in San Diego; the team there can make sure you get the strain that is best for when you want to relieve stress.
2. Manage Your Time: Stress can come from feeling overwhelmed by our to-do list. Learning how to manage your time and prioritise can help you in feeling overburdened. One way to do this is to make a list of all that needs to be achieved in the day, highlighting the most important ones. Then set realistic expectations about what can be completed in the day, allowing time for you to unwind and relax. Learning how to delegate can also save you stress.
Five Ways to Combat Stress
Photo, Aziz Acharki.
3. Exercise Daily: Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body. These are fight or flight hormones which were designed to protect us in the wild. These are not so necessary in the modern age so can be levelled out by doing some physical exercise. After exercise, your body releases stress-relieving and mood-boosting endorphins; restoring your body and mind to a calmer, more relaxed state.
Five Ways to Combat Stress
Photo, Alex Blăjan.
When you feel stressed and tense, go for a brisk walk in the fresh air. Try to incorporate exercise into your daily routine, aiming for 30 minutes per day, if that is not manageable for you. Making minor changes, such as walking to work or getting off the bus a stop early, can help to relax and clear the mind.
4. Sleep Well: The relationship between sleep and mood is complex, with lack of sleep a significant cause of stress affecting energy levels, emotions as well as motivation. Stress also is known to interrupt sleep with thoughts whirling through our mind, stopping us from relaxing enough to fall asleep. Turn your room into a space of tranquility, stop doing any stimulating work a couple of hours before turning in, giving your eyes a break from the blue lights and your brain time to calm down. Have a hot cup of tea, take a long bath or read a book, allowing your body and mind to switch off for the evening.
5. Practice Mindfulness: Learning how to be mindful of the present moment teaches us to let go of anxious thoughts and relax. There are many forms of mindfulness, these include yoga, meditation, breathwork, meditation with music and journal writing. | https://www.we-heart.com/2020/07/02/five-ways-to-combat-stress/ | isPartOf: CC-MAIN-2022-27
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Stress, burnout and physical exhaustion have become a way of life for many people. You need to feel that you can get a handle on what stresses you, and diffuse this stress in different ways so as to maintain both your physical and emotional health.
The ways we and others cause stress can come from habits or our own thoughts and feelings about how things are going. Or perhaps your own actions can be adjusted to cause less stress.
If you want to be calm and relaxed, with less stress then be sure to read these different stress management techniques for some ideas to help.
2. Make a list of what you want to accomplish, and then decide which are the most important things to do on that list. Do that first and then go to your less important items.
3. Allow for interruptions and changes. If you schedule yourself so tight that you can’t be interrupted for the 15 minutes you spent talking to an unexpected caller, you may find yourself highly stressed. Chill out and realize that there will be some interruptions and you can handle that.
4. Have realistic expectations of yourself and others. No one is superman. You cannot get three days work done in one day. Don’t wait till the last minute and put so much stress on yourself with huge amounts of work.
6. Find some time each day to exercise or take a walk. This helps to burn off more stress.
7. Once you are done for the day, take some time to relax. Find hobbies that you enjoy and that reduce your stress.
Stress is a part of life, but you also need ways to de stress and not let it get the best of you. These different stress management techniques and tips should help you find ways to manage your stress. | https://hassberge-chat.de/different-stress-management-techniques/ | isPartOf: CC-MAIN-2020-50
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If you have many commitments, and do not know how to handle the pressure of juggling all your responsibilities at once, you are likely to suffer from stress. Stress overload can make you feel exhausted and overwhelmed, as well as slowing you down. Learning how to handle commitments wisely and reduce stress can lighten your emotional load, leaving you feeling confident that you can achieve goals.
The first step towards managing commitments efficiently, and thus lessening stress, is to organize responsibilities in order of priority. Establish priorities by using time constraints and the immediacy a task requires to be completed. Once you prioritize commitments and list them, you will better understand which jobs need tackling first. As you complete them, you can cross them off your list and experience emotional relief.
Take a break
Rushing through commitments without taking a break will lead to mistakes and emotional burnout. Take time to stretch and breathe deeply between tasks, and look after your physical needs, such as eating properly and drinking water. Staying hydrated will provide you with a clear mind, while eating a healthy balanced diet will help you persevere with zest and enthusiasm.
Stress maintenance
Staying in control of your stress level will help you tackle tasks easily, and you will feel more positive as you work. Listening to relaxing music, engaging in mindful exercise, and taking time to go out in the fresh air and sunshine can help you feel better.
Avoid alcohol and sugar
Many people reach for alcohol, or sugary food, when they experience work overload. It is their way of treating themselves and gaining an instant high. As tempting as it may be to engage in these activities, drinking too much alcohol or eating sugar-laden food can lead to a dip in stamina and mood after the initial high produced. Moderation is the key.
You will also benefit from learning how to reward your efforts and thus increase enthusiasm in healthy ways. A relaxing bubble bath, playing ball in the park, or stretching out on the couch with a fruit smoothie and watching a favorite film will help you feel calm and happy.
Learn to say no
If your workload is high and you are feeling pressure, it is okay to say no to some demands. As you prioritize tasks, you will begin to be able to separate jobs you must do from those which are not so important. If possible, delegate commitments, share them out, and say no to those that you cannot give one hundred percent focus.
Commitments can either make your life joyful or turn into a nightmare. By developing a stress maintenance routine, learning how to delegate tasks, prioritizing and organizing, along with engaging in relaxing pursuits, you will be able to handle responsibilities with greater ease and a lighter heart. | https://happylifestylejournal.com/how-to-manage-commitments-and-reduce-stress/ | isPartOf: CC-MAIN-2018-51
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Small Business Digest
For the 52% of Americans Who Are Unhappy at Work, This May Help
More than half of Americans are dissatisfied with their jobs, according to the annual Conference Board job-satisfaction survey. But it's not the work that's makes 52% of Americans unhappy at work - it's how they deal with it while they're there.
Boredom, perfectionism, anxiety and impatience make people hate what they do. And feeling physically bad - from sitting too long, caving in to stress and eating poorly at work - just make matters worse.
Shaman-healer Brant Secunda and world-champion Ironman Mark Allen, authors of the new book Fit Soul, Fit Body: Nine Keys to a Healthier, Happier You, offer strategies people can put into practice tomorrow that will make a difference in the way they feel about their job and being there.
No. 1. Stand up to the office chair. It's great that people have the newest ergonomic chair. But if they sit in it all day, they'll reduce their amount of fat-burning enzyme called lipoprotein lipase by a whopping 94%. To keep this enzyme active and burning fat requires only 30 minutes a day of standing up to read, to talk on thephone or to consult with a co-worker.
No. 2. Embrace the power of repetition. If people struggle with boredom from doing the same activities over and over at work, here's a trick that helps top athletes train every day for hours at a time. Embrace the repetition. Start to see chipping away at the same tasks day after day as powerful ways to reach financial and professional goals. This is similar to the way ancestors could plant an entire hillside with corn by hand, one kernel at a time, year after year.
No. 3. Brush away impatience and frustration. When people are impatient with a task that's taking too long, or frustrated with a complication such as a technology glitch, here's a simple way to quickly reset the workplace mood. People should think of whatever they are doing at that moment - say, consulting the user's guide for the computer - as the top priority instead of the means to an end.
No. 4. Change the routine to prevent monotony. Like the idea of cross training for athletes, workers can stay mentally fit by mixing up the routine. If people work 9-5, try working 8-4. If they always check their e-mail first thing, do something else for the first hour. Rearrange the office. Try making calls instead of e-mailing.
No. 5. Stop procrastinating for five minutes. If people put off working on large projects or tasks as the deadline gets closer, and then eat themselves up with worry at night obsessing about them, they can try this: Commit to working on it for just five minutes. That's it. Once they start, they might find it's not that bad. But even if it is, it will be easier to complete if they've been chipping away at it for five minutes a day.
No. 6. Slow down to get faster. Fitness scientists know that working out at a comfortable level is more beneficial for health than pushing through at top speed or effort. People can apply this principle to workplace activity as well. If they consciously slow down, take time to think things through, finish one task completely before going to the next, perhaps even ignore incoming calls and e-mails temporarily, they'll find that their productivity will increase along with their happiness.
No. 7. Take time to feed and water one's self. Don't skip breakfast. And eat small, healthful snacks every couple of hours, such as fruit, yogurt, almonds, carrots and peppers, nut-butter sandwiches, dark chocolate and soup. Keep a liter of water on the desk and sip it all day long. Watch how energized you feel - especially midafternoon, the time you normally crave a sweet and some coffee.
No. 8. Weightlift for the soul. "Weightlifting for the soul" is giving up negative thoughts that weigh you down. The next time a negative thought comes into your mind, force yourself to restate it to yourself in a positive way. So, "This is too hard" becomes "I have all it takes to make it through." Or "This is a waste of time" becomes "What can I learn right now?"
No. 9. Look at the now. Are you a perfectionist? Do you beat yourself up for not doing things as masterfully as you think you should? Try this: Ask yourself whether you are doing the best you can right now with everything going on in your life. Instead of focusing on absolute perfection, make the goal to give the best you can in the moment, even if you know on another day it might be better.
No. 10. Keep making deposits. View physical, emotional and spiritual health as a bank account that should always be tended to. Being healthy goes hand in hand with being happy - in and outside of work. Every day that people are sedentary, eat bad food or indulge in negative thinking is a withdrawal. Every day they eat well, get enough sleep, stay hydrated, exercise and are optimistic is a deposit.
To find out more, visit
© 2018, Information Strategies, Inc.
P.O. Box 315, Ridgefield, NJ 07657 | http://mycompanychronicle.com/help-for-unhappy-workers | robots: classic
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Five Habits That Make You More Productive
In today’s fast-paced world, it seems like everyone is searching for ways to be more productive. We make list after list of things to do, consume copious amounts of caffeinated beverages, and work more hours than we ever have before, and yet many people feel as though they’re still not getting enough done.
Unfortunately, as much as technology has tools to help us stay connected to our work, it has also given us more distractions than we’ve ever had before. It seems like every few minutes our phones go off with a notification of another text message, Tweet, or Facebook post that just begs for our attention. With so much going on, it can be difficult to focus on getting things done.
Furthermore, many people have developed a misconception about what true productivity is. After all, there is more to life than checking off boxes on your to-do list. When you look at truly productive people, they are usually not focused on doing more – they’re focused on getting more value out of doing less. So how can you change your focus and become more productive? Following these five habits will give you an excellent start.
1. Pare Down the To-Do List
Being productive at work doesn’t necessarily mean checking off 30 tasks on your to-do list in eight hours. Instead, try to focus on accomplishing the things that are most important. Even better, skip making the list at all. You’re usually aware of the important things that need to be done; do you really need to spend time writing out a to-do list just so you can cross “make a to-do list” off of it?
2. Take Breaks
It might seem like taking more breaks would be contradictory to becoming more productive, the most successful people realize that breaks are good for the brain. In general, a good work day should be broken up periodically. Go for a walk, grab a healthy snack, or meditate. You’ll find that when you sit back down at your desk, you’ll be better able to focus and concentrate on getting those important tasks done.
3. Remember the 80/20 Rule
Much like paring down your to-do list, it is important to remember that about 20 percent of what you do during your day is going to produce 80 percent of your results. By eliminating those things that don’t matter, you can maximize your productivity. Try it: the next time you’re handed a big project, break it down into smaller tasks. Then, systematically remove smaller tasks until you’re left with the 20 percent that will give you 80 percent of your results.
4. Focus On Yourself in the Morning
Instead of spending the first 30 minutes of your day checking emails and going over your to-do list as you get ready for work, spend this time focusing on yourself instead. Eat a good breakfast, exercise, or spend 10 minutes meditating. This ensures that you begin your day in a calm, focused manner, in full control and prepared for what you want to accomplish.
5. Do the Most Challenging Tasks First
It can be tempting to put the harder tasks for later, but the most productive among us know that these are the tasks that should be tackled first. When you leave the more difficult things for later, they spend all day occupying your mind, distracting you from focusing on your current task. By scheduling the most difficult tasks first, you get these out of the way, freeing your mind to focus on other things later in the day.
How Much Does Your Email Cost You Every Day?
Are you prone to checking your email constantly? Do you keep it up in a browser tab to get instant updates or have it running in the background to give you notifications? The problem that everyone faces with checking their email constantly is that it divides a person’s attention. It can cost you up to 15 minutes of time to switch back and forth between tasks, which can be as simple as working on your project and then checking your email.
Only 2% of people can actually multitask effectively. For everyone else, something as simple as email could be costing you hours of time and exhausting your mental energy prematurely. How can you stop this from happening? It begins with your ability to just shut your email down. Check it when you’re done with a task, not while completing a task, to maximize your time usage.
Work on Your Willpower
If you can resist the temptation to manage your time on your own, then you can stop costing yourself mental energy. The problem, however, is that checking email can become an addiction. Put someone who loves cupcakes into a shop that sells gourmet cupcakes and then tell them that they can’t have any of them. It can work, but it generally isn’t very effective.
Put Your Tasks Together
Instead of creating separated tasks that force you to shift your perspective, take time to focus on similar tasks in clusters. If you need to work on outside communication, then keep your administrative work together and work on it at a specific time. When you’ve completed the work or run out of your allotted time, then shut it down and go to the next task.
Limit Your Disruptions
Doing multiple tasks at the same time is a requirement of many jobs. Unless you fit into the 2% of people who can manage multiple tasks without degrading their mental energy, you need to be smart about what you can accomplish. The more dissimilar the tasks you’re attempting to juggle are, then it is more likely you will also pay a heavy penalty of mental energy to switch your focus.
Schedule Your Times
If you find that you’re addicted to your email, then schedule the times when you can feed that addiction. Set three or four predetermined times during the day that you check your email or respond to specific issues that are within those messages. You’ll feel mentally satisfied by being able to check on your account and you will limit the energy penalties that you’ll pay in the long-term process of the day as well.
Limit Any Disruptions That Occur
Your energy bank is a daily limited supply, no matter how much coffee you might choose to drink. Any distraction will eliminate a portion of this energy. This means any limitations on the distractions that you face will help keep your mental fuel tank from becoming empty prematurely. Don’t discount any distraction! Every little change counts and a lot of little changes can make a big difference in your day.
Checking your email isn’t a bad thing. Checking your email constantly because you’re feeding the need for a distraction will stop you from working effectively. Practice these ideas and you’ll soon start feeling a lot more energy when your day comes to a close.
How Could 10 Minutes Change Your Life?
Have you ever noticed that when your morning routine is completed successfully, your day tends to be better? On the other hand, if something screws up your routine, it feels like the entire day is off and you just want to crawl back into bed and be done with it! When everything happens to be in its place, your personal universe become ready to face any challenge with much more consistency. That’s why a time commitment of 10 minutes every day could change your life right now.
There are a lot of fitness programs that focus on speed and results. “Get rock solid abs in just 8 minutes per day!” the trainers will yell through the television. When you’re able to set aside 10 minutes for your morning routine at the very beginning when you wake up so you can make the universe right, then you’re giving that routine a 10 minute workout that will bring about mental fitness like you’ve never had before!
What’s the first thing you do every day when you wake up? For many, the first 10 minutes are about getting ready instead of preparation. Your body and mind are very receptive in this early morning state and what you choose to do will set the tone for your entire day. If you choose to meditate, for example, you’ll give yourself a better mental reserve for stressful situation. If you watch the news, however, you’re potentially increasing your risks of worry and anxiety.
That’s not to say that watching the news to get traffic reports isn’t important or that you shouldn’t eat breakfast or brush your teeth. The question is this: what is your very first priority? That priority will set the tone for your day.
The ultimate goal of your day’s first 10 minutes is to provide organization. Meditation can help people organize thoughts, but so can a checklist. So can a conversation with your spouse. What is important is that you focus on the tasks that will require the most mental energy right away so you can get the toughest work done when you’re most awake and aware. Good planning can improve your day by 100% or more!
It’s also about planning for interruptions. You can plan all you want for a productive day, but if you check emails and voicemails as the first thing you do when you get to your office, then all of your plans are headed to the trash can. Part of your plans must include how to adapt to distractions, interruptions, and potential emergency situations that require a fast turn-around. If you give yourself extra leeway during the day, then you’ll find many time dividends coming back to you throughout the day.
Instead of being stuck in neutral, a 10 minute planning session first thing in the morning can put your mind into overdrive! Take the time to get your universe set right tomorrow and see how much of a difference it could make for you.
Are You a Procrastinator? Take This 7 Step Test To Find Out!
Do you consider yourself a go-getter? Or do you struggle to get even the most basic things done during the day because what can be done today can definitely be done tomorrow? Although that’s the classic way to determine if you’re a procrastinator, it may not be as easy for many people. With this 7 step test, you can find out if you do tend to procrastinate so you can begin developing new habits that can improve your life.
Issue #1: Does It Really Matter?
Do you tend to avoid tasks that don’t seem that important? If something isn’t approaching a deadline, that doesn’t necessarily mean you’re procrastinating if you have more time-sensitive work to complete. If you avoid a task because it doesn’t make you feel good or you’re scared of the results of your work, then mentally we tell ourselves that the task isn’t important. That’s an excuse!
Issue #2: Prioritize Based On Feelings
When you create the list of chores that need to be completed for the day, which items go first? The ones that are most time critical… or the ones that make you feel good when they’re completed? Any time priorities are based more on emotions than needs, there is some sort of procrastination involved.
Issue #3: You Need Information
Using research as an excuse is sometimes a valid need. You can’t just install a brand new TV without knowing how the brackets are supposed to affix to the wall. If you always need more information to get something done, however, then you’re likely finding a way to procrastinate.
Issue #4: You Create Personal Policies
Are you the type of person that requires a specific waiting time to respond to a question? If you get a voicemail or an email, do you wait at least 24 hours to respond to it? Sometimes this comes from a feeling of being overwhelmed, and that can be legit when the to-do list is longer than what can get done during a day, but it is often because of a need to handle everything. If you don’t delegate much, then you probably procrastinate a lot without realizing it.
Issue #5: There’s No Time
When a checklist is extensive, it is very possible to not have time. If you don’t have time for work, but you do have time to catch the latest episodes of your favorite TV show, then you’re making excuses. Putting things off that are important can become a bad habit that is difficult to break and is a classic form of procrastination.
Issue #6: I Forgot
Being forgetful doesn’t mean that you’re a procrastinator. If you’re consistently forgetful, however, then it could be a sign that you are. If you had something slip your mind and you act to correct the problem immediately, then you’re in good shape. If you “forgot again,” then you could be procrastinating.
Issue #7: I Don’t Want To Do That
If something needs to be done and you refuse to do it because you don’t want to get it done, then you’re procrastinating.
For most people, procrastinating here and there is a normal part of life. Choosing to procrastinate on something isn’t a habit. It’s when a conscious choice is made consistently to put off doing important things that it becomes an issue. If you relate to these issues, then it might be time to make some changes so you can stop procrastinating today!
Make Your Morning Routine a Winner!
Have you ever noticed that things seem to be just a little easier to do when you first wake up? That’s because your mind is fresh and ready to begin the tasks that a new day requires. It is a common practice to create schedules or to-do lists the night before a busy day, but what if you took just 10-15 minutes after first waking up to create this list? That would make your morning routine a winner for one simple reason: you’re putting your best foot forward into the day.
How Could You Make Your List Be More Meaningful?
A list of chores can sometimes be a daunting task. It creates an automatic mental block that stops people from wanting to work before they even begin! I don’t feel like doing that, so I’ll find something else to do. One way to counter this mental feeling that we all encounter at some point is to include action verbs as part of your to-do checklist. Instead of saying “Get article done about morning routines,” you could try putting “Write article about morning routines,” on your morning checklist.
Why include the action verb? This creates a mental instruction that your are more willing to follow on a subconscious level. The more descriptive and specific your action verbs are, in fact, relates to how productive you’re likely to be while accomplishing any given task.
It’s Important To Map Out Each Step
Reaching a large goal is rather difficult. You might want to lose 50 pounds, but it can’t be done overnight. You might want to be able to bench 600 pounds, but most people can’t just walk into a gym and do it their first time. Every major goal has a series of smaller goals that must be first achieved. When you’ve got a task that needs to get done and it has multiple steps to it, try including these specific steps into your checklist.
Why do this? You’re creating a blueprint of your day as you do this in the morning. You don’t have to be ultra-specific [I'm going to get dressed and then open my car door], but you should have action details in your list [Check your email for 10 minutes to look for emergency projects that are due].
The reason for this specificity is that people always have less willpower as they approach the end of their day. Tackling challenging items first, the items that need the most focus, comes first and then fill out your day with tasks that you know you can get done. Create this blueprint first thing in the morning and you’ll make your morning routine a powerful start to every day!
What is Urgent? What is Really Important?
The reason why so many feel like they were unproductive during the day is because they focused their energies on what they felt was urgent instead of what was actually important. If you’ve got multiple tasks that need to get done, how do you prioritize them? The most important items, not necessarily the items you feel are urgent, should be at the top of the list. That way you can always feel like you’ve accomplished something throughout the day instead of trying to find work to do.
Your morning routine has always been important, but with these efforts it could be the key to unlocking the potential you have in every day. Try it tomorrow morning to see how effective you can be!
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} | 443 | 20 time management essentials for your career
Written by Dhinesh
Time management is essential when starting your career. You might be wasting a lot of time even while working hard by engaging yourself in multitasking.
1. You’ve got time even if you are late in finishing a task by the time. You just need to manage your priorities.
2. It takes only four to five hours of hard work in a day. This would be your whole day.
3. Your work priorities may vary. Sometimes you may need to work for more time than you expected.
4. Multitasking can kill your focus and passion to work. Don’t exhaust your brain by spending your energy on multitasking.
5. The task with a shorter deadline makes you more productive and focused.
6. You need to start your work with small tasks to warm up your passions and willingness to work.
7. Get the work done with a good idea rather than thinking of doing it better the next day.
8. Try to finish your tasks within your work hours. Expanding your task is in no way considered productivity.
9. Don’t let yourself stuck to a brainless task. You need to categorize your tasks first.
10. Always try to put your important meetings early. Late meetings often cause anxiety and wasting of time.
11. Don’t try to exhaust yourself by meeting the concerned people face-to-face all the day. Call them or email them and save your energy.
12. In the intense practice of hard work, try to put off the task to the last possible moment.
13. Divide your bigger tasks into small blocks so that you can manage a massive task properly. This will keep you more focused.
14. You must schedule your work getting help with to-do list. A prioritized to-do list with check-boxes is effective and productive.
15. Consider every task the most important which is in front of you. This will help you focusing your energy into getting it done.
16. You need to realize that the skills of other people can help you a lot. Use their efforts where necessary to get the desired success.
17. Forget the past and make your future by focusing on the present.
18. A time-scheduled task helps you moving forward. Don’t give too much time to a task as stagnant water stinks.
19. Take down most of what you get in the shape of ideas. You can’t remember everything.
20. While focusing upon a task, if you get an idea that isn’t related to what you are doing, take it down. It’s better to write it down than losing it.
Leave a Comment | https://www.dhinesh.com/2016/09/11/20-time-management-essentials-for-your-career/ | isPartOf: CC-MAIN-2019-39
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} | 501 | Time Tested Ideas You Can Use To Make The Clock Your Friend
It can be difficult to manage your time wisely in this fast paced world. It never really feels like there isn’t enough time during the day to finish everything you need to do! Perhaps you just need is the proper time management assistance. Begin using the tips presented here to maximize what you can accomplish in a day.
Get a timer that you can set. This will show you how efficiently you have left.For instance, if a task requires one hour, time yourself for 15 minutes, go on a short break, and then keep working until you have gone a full hour.
One great thing to do if you wish to manage your time is to be a day ahead of time. A list is a great way to end each day is to start making the next day’s task list. You will be able to begin working right away when you know what is coming.
Calendars will help you with your time management skills. Many people like the convenience of a physical calendar that they can write on. Others prefer to use an electronic calendar that they can access on their computer or phone.
Keep the deadlines in mind at all times.However, if you get your work done in a more organized fashion, causing you to get things done in a responsible way.
Make an honest assessment of where your time usage. Consider the amount of time the different tasks for the day will take so you expect it to be done. This tip will help you to manage your time in an efficient manner. Use your free time to spend on unfinished tasks.
Planning for disruptions can help you stay focused and on schedule.
Look at your current levels of productivity to see what is and is not working for you.You must identify why you are not completing your time management is poor in order to get better at it.
Plan out your day in advance. This will help you know what must be accomplished before the next day. You can face the day.
Prioritize all the tasks in your day. Tasks that aren’t as important can take up most of your time. Prioritizing tasks can help you manage your time and spend it doing the things that most need to get done. Create a list based off of things you need to do and begin with the most important tasks.
You must lean how to say no. Many people suffer from too much stress because they can’t say no to a request. Can you eliminate or give some tasks to someone else? Ask your family members to assist in areas that are appropriate.
Time management is sometimes a frustrating topic, but gaining an understanding of it can make a world of difference in your perception of it. With this advice, you’ll use your time more efficiently. You may even find time that you had previously lost. | http://www.mykleidoscopeworld.com/time-tested-ideas-you-can-use-to-make-the-clock-your-friend-6/ | isPartOf: CC-MAIN-2019-43
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} | 440 | You don’t feel effective or efficient, the doldrums got you down again, and you feel lost, bewildered, or simply think you’re not doing as well as you can. It’s natural, maybe you’re not going to the right meetings or are just starting to feel a little burned out. It happens, so here’s five tips, to making oneself more effective.
5. When you feel like you’re not going in the right direction, its common to help “reorganize” everything in order to see what’s missing, where you can be more effective, but reorganization takes time, and while it’s good to be organized to a degree don’t over-organize, at the end, it’s a big waste of time, and you wont see any benefit from it. In fact keeping over-organized will just suck up time you could be allocating to something more productive.
4. Use your time efficiently – i.e.
1. Do things only once -One of the things our brain does is re-remember things that haven’t been done yet and have/could/should be done. This is a waste of time.
2. Do things smarter -Almost every single task has been done by someone countless times before. A lot of people are looking to do things easier, faster and better in less time.
3. Automate things – Use software to do menial tasks. Someone’s probably already thought of a way to make _insert boring task_ easier.
4. Outsource things – Not good at web design, outsource it, not good at payroll or don’t have time, outsource it.
3. In your office draw up large schematics, sales targets, development targets, ideas, progress schematics, etc… etc… etc… on a large piece of paper, then hang them around your teams work space. You’ll see that those daily reminders will keep you moving forward and keep on reminding you of what needs to be done on the larger scale.
2. Keep a notebook. Splurge on a bound notebook, and carry it around with you everywhere you go, jot down ideas, concepts, people to call, soon you’ll be referencing it back, and trust us, no iPad, Laptop, or SmartPhone will be able to match a few pieces of paper and a pen.
1. Don’t Break the Chain – Sinefeld used it and touts it as a great motivation technique. Basically you tick off days where you’ve involved yourself in an activity. It’s not only great for keeping up with work, but for any activity such as exercise or even quitting smoking. As a concept it seems simplistic at best, but give it a go for a month, you’ll be hooked and feel super good about the level of stuff you’re getting done.
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} | 729 | Running a small business can seem like a job without end–work weeks that include late nights, early mornings, weekends and the feeling that without you, the place will fall apart. No wonder small business owners often feel overwhelmed by everyday tasks like answering emails, customer phone calls or trying to solve a technology problem. What small business owners should be doing, however, is ditching all those hats and focusing on things that really matter—like strategies for increasing sales, critical hiring decisions and developing people, products and services.
You can’t add more hours to the day but you can manage your time more effectively, which is essential for increasing productivity and efficiency. Here are six ways to keep your days focused on the tasks that move your business forward (and keep you from burning out):
Set a schedule everyday.
You know the feeling—you’ve spent nine hours at the office, feel stressed and tired, but can’t point to one thing you’ve actually accomplished. This is where prioritization comes in. There are a variety of ways to set and prioritize your schedule each day. The most straightforward is a task list with the tasks that must get done that day up top. A great resource small business owners find helpful is David Allen’s book: Getting Things Done. It’s an approach to your crazy work week that organizes and divides everything you need to do into the right buckets so you can focus on the most important initiatives everyday.
Set goals for the month and the year.
Sit down with your management team and map out goals you want to accomplish each month and for the year, and keep those top-of-mind in everything you do. When you set your daily schedule, segment the day into objectives you want to accomplish and allot time to work on each. Make sure you understand how each task you complete moves the company toward its bigger goals–whether that’s developing a marketing plan for a new product or getting the next iteration of your app ready for release. This is also a good time to find a mentor or hire a coach, to help you stay on track and avoid distractions.
Cut through the clutter.
Look at your average day as a business owner and list all the regular tasks you must get done, from throwing out the garbage to calling suppliers to keeping track of expenses. Pick those that are most important because they move the business toward its goals and earn the most money or profit. Other tasks should be delegated to those on your team. Once you can focus on fewer tasks you’ll be able to spend more time on them and be more successful at completing them.
Use online tools.
There are a host of time management and productivity tools that can be used to help you stay on task, remember appointments, organize emails and deal with customer queries. Use an online calendar and set up reminders—even reminders to stop one task and move onto the next—to stay focused. Other tools help you keep information organized, like Evernote, Google Docs others.Integrated CRM and Marketing Automation solutions like Hatchbuck’s all in-one sales platform helps you to keep all of your contacts organized and automates your follow up so you can spend your time where it matters most.
Don’t keep reinventing the wheel.
If there are processes that work really well, duplicate them as much as possible throughout your business. Start with a list of all the conversations, emails and teaching sessions you keep repeating and instead create formalized processes for getting work done. Train others in the organization to use those systems. You can always adjust a process after it’s in place, to ensure it is making things better, not worse.
Make time for breaks.
Many studies on productivity show that working continuously for hours on end does not yield great results. The brain works much better if we give it a 20-minute break after 90 minutes of focused work. Without those rests, you’re going to feel burned out and unable to make smart decisions. A break, of course, means actually getting away from your desk, so do something that has nothing to do with work: take a walk, go to the gym, meet a friend for coffee or take a nap. You’ll reduce stress and activate the parts of your brain tied to creative thinking and innovation—both necessities for any successful business. | https://www.hatchbuck.com/blog/time-management-strategies/ | isPartOf: CC-MAIN-2020-24
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11 Things Ultra-Productive People Do Differently
11 Things Ultra-Productive People Do Differently
1. They Never Touch Things Twice
2. They Get Ready for Tomorrow Before They Leave the Office
“For every minute spent organizing, an hour is earned. –Benjamin Franklin”
3. They Eat Frogs
4. They Fight The Tyranny Of The Urgent
5. They Stick to the Schedule During Meetings
“The bad news is time flies. The good news is you’re the pilot. –Michael Altshuler”
6. They Say No
7. They Only Check E-mail At Designated Times
8. They Don’t Multitask
9. They Go off The Grid
“One man gets only a week’s value out of a year while another man gets a full year’s value out of a week. –Charles Richards”
10. They Delegate
11. They Put Technology to Work for Them
Bringing It All Together
Originally posted on TalentSmart.com by Travis Bradberry, PhD
6 Great Time Management Apps and Tips That Boost Productivity
6 Great Time Management Apps and Tips That Boost Productivity
Starting a business is hard, and it takes a ton of work. But if you manage your time well and make every hour count, it’s possible to find success. In order to do that, you need to develop good habits and strategies that can maximize your productivity.
Boosting your productivity can come in many forms. It might mean learning how to spend less time on email or it might mean making healthy choices that will give you more energy throughout the day. It might mean learning about time-management apps or stealing ideas from other entrepreneurs. It might even mean learning tech shortcuts that can help you master your laptop.
This article isn’t meant as a step-by-step guide to becoming more productive. Instead, it offers you dozens of options that can help you manage your time. Pick what works for you so you can be more productive without feeling like you have to sacrifice too much — and don’t worry, you don’t have to sleep in your office like Elon Musk.
1. Start your day the right way
Whether you’re building a house, a business or anything else, you always start with the foundation. The same is true for a productive day, and how you spend your morning can dictate what the rest of your day will be like. Set yourself up for success by making smart, healthy decisions early. Here are a few good tips.
1. Get the right amount of sleep. Richard Branson likes waking up early in the morning. Arianna Huffington prefers to sleep in a little later. You should do what’s best for you — for example, Entrepreneur staff writer Nina Zipkin spent a month trying to go to bed and wake up earlier (up by 6:30 a.m.), and found it wasn’t for her. Just know that there is such a thing as sleeping too much. Find the right amount and make sure you’re actually awake while you’re awake.
2. Meditate. Tony Robbins recommends you start each day by focusing on your breathing, and he does three sets of 30 Kapalbhati Pranayama breaths each morning. Oprah Winfrey also makes time to meditate each morning.
3. Exercise. It might not seem appetizing to jump out of bed and onto a treadmill, but exercising in the morning can give you more energy, boost your mood and help you stay sharp.
4. Eat something. It’s like they always say: Breakfast is the most important meal of the day. Your food choices matter — at least, unless you’re Warren Buffett. The 87-years-old still eats McDonald’s with a Coca-Cola each morning.
2. Shut out distractions and find time to focus
It starts innocently enough. You get a notification that you have a new email, text or social media mention. You only intend to check it for a second, but instead you end up going down a rabbit hole that eats up an hour or three without you even realizing. While we’ll never be able to shut out those distractions altogether, you can improve your productivity by limiting wasted time, effort and energy. Entrepreneur’s Lydia Belanger wrote about ways you can limit distractions, and here are five of my favorites:
1. Say no. You might be tempted to say yes to everything, especially when you’re just getting started as an entrepreneur. You might think that more equals more opportunities. However, it often just dilutes your vision and efforts when you should be focused on what makes you and your business unique.
2. Help others stay on track. When you’re talking to other people in a business setting, try to focus on the task at hand. Be civil, but don’t let them veer off into tangents. You’ll save everyone time.
3. Use an app to restrict your online activity. Apps like StayFocusd will cut you off from certain websites if you spend too much time on them in a given day. Or you can use an app such as Forest, which gamifies staying away from your phone and can actually help the environment.
4. Figure out what times are best suited for certain tasks. If you tend to think best in the morning after a workout or a cup of coffee, then do your brainstorming then. Or start each week by taking on your most important tasks on Monday. Learn what schedule works for you, then be mindful about following it.
5. Block robocalls. Even if you’ve stopped answering calls from unknown numbers, the ringing can take you out of your flow. You can pretty easily block recurring callers on an iPhone or Android, and wireless carriers offer options for blocking spam numbers, too.
3. Optimize your calendar
One great way to make sure you stay organized and productive is to rely on your calendar. However, setting up your calendar requires some legwork. Entrepreneur contributor John Rampton wrote about the 10 steps he uses to make sure his calendar keeps him as productive as possible, and it can help you do the same. You can read the full piece, or skim through his tips below.
1. Start by adding all of your recurring dates and activities to your calendar. Whether it’s on a daily, weekly or monthly basis, there are some activities you always have to do. Add these in first.
2. Establish boundaries. You know when you do your best work, so block that time out for working. That way, you won’t be distracted, which means you’ll be more productive, which means you can leave work at a reasonable hour. For example, Rampton tries to finish everything by 6 p.m.
3. Emphasize important dates and deadlines. Or, even better, color code each of your tasks and appointments. That way, you can see at just a glance what sort of activities you have lined up.
4. Include time buffers. Things often take more time than you expect, which is why scheduling back-to-back meetings isn’t a great idea. Instead, add in half an hour — or an hour, if you have to travel.
5. Be flexible. Especially if you’re working with a team, things will come up and you’ll have to reschedule. This is another good reason to have those time buffers built in: Sometimes, that time will just allow you to prepare or recharge, but it will also help you stay available if someone needs to change their plans last-minute.
6. Use a combination of tools. Rampton says there is no one-size-fits-all approach to creating a master calendar. He relies on Google Calendar for his daily routine, but he uses other tools to schedule meetings or projects. Find which tools work best for you.
7. Capture information. When a new idea, task or event pops up, write it down and add it to your calendar. That way, you won’t forget about it, and you won’t be distracted trying to remember it.
8. Put one person in charge of the calendar. If you’re working alone, this is easy: You’re responsible for your schedule. If not, make one person responsible for the calendar — letting too many people edit the calendar will only muddle things up.
9. Share the calendar with your team. This just keeps everyone on the same page, and it can help cultivate a collaborative atmosphere. Your team members can know what to expect moving forward, and they can also provide input on the calendar. That way, you’re not inconveniencing anyone by accident.
10. Make the calendar easily accessible. This is much easier with the cloud, because you can just have everyone log in to Google, but you can also print out a copy and put it near the proverbial water cooler.
By following these 10 steps, you can create a calendar that keeps you organized and productive, no matter whether you’re working by yourself or with a large team.
4. Steal productivity strategies from famous entrepreneurs
If imitation is the sincerest form of flattery, it only makes sense that you should want to emulate the entrepreneurs who are doing the sort of things you want to do. You might not be able to launch a billion-dollar, electric car company tomorrow, but you can start by doing some of the things Elon Musk does. For example, you can compare your morning routine to the Tesla founder’s or learn about what successful entrepreneurs put on their desks. EntrepreneurAssociate Editor Hayden Field even went so far as to try Musk’s routine of scheduling his day in five-minute blocks to see whether it would help her stay on-task throughout the day, and you can read about her experiences here.
Similarly, Entrepreneur contributor Carolyn Sun tried Sheryl Sandberg’s spiral notebook strategy for a month, and she wrote about how it helped her stay organized. Sandberg writes down various, daily to-do lists in a spiral-bound notebook. When she’s finished, she doesn’t just cross an item off her list, she actually rips the page out of the notebook. It’s simple, but satisfying, because it lets you physically let go of those tasks. It also works: After finishing the experiment, Sun decided that she wanted to keep using the notebook trick.
Sun also tried Winfrey’s meditation routine, which she wrote about here.
Who you decide to emulate should, of course, be up to you. While it’s definitely worth trying new things, you shouldn’t take anyone else’s routine as law, because everyone has their own approach. What works for Musk might not work for you — and that doesn’t mean you’re a failure. It probably doesn’t work for Daymond John or Bill Gates or other successful entrepreneurs, either.
In fact, it’s probably smart to pick and choose productivity tips from different entrepreneurs to find your perfect fit. If you’re looking for ideas, Entrepreneur associate editor Nina Zipkin highlights 30 different tips from 30 successful founders, and you can try them for yourself to see what sticks.
5. Learn these shortcuts and master your computer
I spend nearly my entire day working on a computer, and I rarely feel as helpless and unproductive as I do when my device crashes, malfunctions, restarts unexpectedly, etc.
However, by learning the ins and outs of your computer, you can help avoid some of these problems and make sure you aren’t just staring at a loading screen all day. Even if that isn’t a problem, learning the shortcuts of your computer can help you complete tasks more quickly and stay better organized. Here are some tricks you can use on Macs, PCs and Chromebooks that will help you save time.
1. Macs are often more expensive than other computers, but they’re also highly valued for their design features and ability to sync with other iPhones. Entrepreneur Associate Editor Lydia Belanger broke down 20 macOS shortcuts that use command keys, function keys and other tools. In that story, you can learn how to clean up your workspace more quickly, multitask and write special characters, among other things.
2. Whether you use a PC or a Mac, you can use Windows operating systems — and Windows shortcuts. Here are 21 shortcuts, which can help you do simple things like copy and paste or more complex tasks like customize your notifications.
3. If you use a Chromebook, you won’t be able to do everything you can on MacOS or Windows, but there are still plenty of options for you. Belanger also wrote about the shortcuts you can use on Chromebooks, which include adding apps, searching more quickly and typing in caps lock (since there’s no caps lock button).
Regardless of which computer you use, learning how to operate it efficiently can save you time and, just as importantly, a lot of frustration down the road.
6. Download these time-management apps and stop letting email control your life
How much of your workday is just spent writing or reading emails? Searching through inboxes and waiting for replies? It’s exhausting, and it takes you away from important tasks you need to get done. Entrepreneur contributor Jayson DeMers wrote about 10 email productivity tools you can use to make emailing easier and get more done. Here they are:
1. EmailAnalytics allows you to track your or your employees’ email usage. How long does it typically take to reply to an email? Who do you talk to most often? How long is your average email? Find out how you’re spending your time on email and figure out how to do it better.
2. UnrollMe tells you every email list you’re currently subscribed to. Once you know that, you can unsubscribe and save yourself time.
3. Boomerang can help you figure out whether you need to send up a follow-up email. If someone hasn’t replied to one of your emails after a few days, Boomerang can let you know by sending it back to your email — kind of like a digital “return to sender.”
4. The Gmail app offers one-touch message replies. Don’t be afraid to use them, especially when you’re on your phone and need to send a message quickly.
5. FollowUpThen is another follow-up tool that can remind you and your recipients to reply or follow up.
6. IFTTT stands for “If this, then that,” and it allows you to set up automatic protocols for your email. It can help you with reminders, create filters and sort your emails.
7. SaneBox is a series of smart filters that learns how you tend to work and automatically sorts emails into categories based on importance.
8. Text Expander can create shorthand versions of your most commonly used words and phrases. That way you can write faster, even without typing any faster.
9. The Email Game does exactly what it sounds like — it gamifies email management, encouraging you to organize your inbox.
10. Inbox Pause is another one that does what you think — when activated, it stops new emails from coming in. Don’t worry — when you unpause, you’ll receive all of your emails. This app just keeps you from getting distracted by new notifications every five seconds.
Originally posted on Entrepreneur.com by Matthew McCreary
Daylight saving time ends Sunday: 6 things to know about “falling back”
On Sunday, at 2 am, clocks will turn back one hour, heralding the end of daylight saving time for much of the country. The change will shift daylight back into the morning hours. For 9-to-5 office workers, it means saying goodbye to leaving work while it’s still light out. And for weekend workers, it will mean an additional glorious hour of sleep this Sunday.
There’s a lot of confusion about daylight saving time.
The first thing to know: Yes, it ends in the fall, just as the decrease in daylight hours starts to become noticeable.
Let’s sort it all out.
Daylight saving time in the US started as an energy conservation trick during World War I, and became a national standard in the 1960s. The idea is to shift the number of daylight hours we get into the evening. So if the sun sets at 8 pm instead of 7 pm, we’d presumably spend less time with the lights on in our homes at night, saving on electricity.
It also means that you’re less likely to sleep through daylight hours in the morning (since those are shifted an hour later too). Hence “saving” daylight hours for the most productive time of the day.
Overall: We agree, the name is kind of confusing.
3) Does it actually lead to energy savings?
As Joseph Stromberg outlined in an excellent 2015 Vox article, the presumed electricity conservation from the time change is unclear or nonexistent:
Currently, the state of Massachusetts is in the early stages of considering a proposal to stay on daylight saving time year round. It involves shifting into Atlantic time — which is an hour ahead of Eastern time — and then staying there the whole year. (Atlantic “standard” time, and Eastern “saving” time are the same.)
The plan is a long shot. The Boston Globe explains that the Massachusetts legislature and the Department of Transportation would both have to approve it. And similar bills have failed in Maine, New Hampshire, Connecticut, and Rhode Island. But its proponents say Massachusetts would benefit by having more sunlight hours in the afternoon and evening throughout the year.
And it wouldn’t be the only state to not observe the changing of the clocks. Much of Arizona currently ignores saving time.
But why stop at Massachusetts? It’s worth thinking about what would happen if Congress abolished daylight saving time (or kept it going all year long).
Blogger and cartographer Andy Woodruff decided to visualize this with an excellent series of maps.
The goal of these maps is to show how abolishing daylight saving time, extending it all year, or going with the status quo changes the amount of days we have “reasonable” sunrise and sunset times.
Andy Woodruff
Andy Woodruff
Andy Woodruff
5) Is daylight saving time dangerous?
A little bit. In the spring time, when we shift clocks forward one hour, many of us will lose that hour of sleep. In the days after daylight saving time starts, our biological clocks are a little bit off. It’s like the whole country has been given one hour of jet lag.
Being an hour off schedule means our bodies are not prepared for the actions we partake in at any time of the day.
One example: driving.
6) How can we end daylight saving time, or extend it all year round?
That’s easy! Well, not really: All it would take is an act of Congress. But given the current pace of major legislation, I wouldn’t count on this happening anytime soon.
Originally posted by Brian Resnik on Vox
15 Time Management Tips for Achieving Your Goals
15 Time Management Tips for Achieving Your Goals
The trick? Find a good time management system and work it. There are many. It’s entirely up to you on which one to choose. But if you don’t want to become part of the 92% statisticof people who fail to achieve their long-term goals, then you need pay attention to how you use the precious little time you do have in this world.
What are the best tips for managing your time?
1. Set goals right away.
2. Find a good time management system.
3. Audit your time for seven days straight.
4. Spend your mornings on MITs.
5. Follow the 80-20 rule.
6. Instill keystone habits into your life.
7. Schedule email response times.
8. Eliminate bad habits.
9. Take frequent breaks when working.
10. Meditate or exercise every morning.
12. Find inspiration when you’re feeling lackluster.
13. Get a mentor who can guide you.
14. Turn off social media app alerts.
15. Declutter and organize.
Originally posted on Entrepreneur by R.L. Adams
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} | 1,061 | The Heidenheim Lowdown
Werder Bremen face FC Heidenheim in the promotion/ relegation play-off with a place in next season’s Bundesliga at stake. Most people will know about Bremen, their history (56 years of topflight membership, four titles, six DFB Pokals etc, etc), but fewer will be overly clued up about their opponents Heidenheim. Let’s get the lowdown on the David about to face Goliath
Where are they from?
Geographically or as in how did they get here? We’ll cover both. The town of Heidenheim an der Brenz to give it its full name is situated in Baden-Württemberg in South Germany not too far from the Bavarian border. With a population of just under 50,000 it is small compared to your traditional Bundesliga club (although Sinsheim boasts only around 20,000!)
As with many German clubs, there is a long and complicated journey from their original formation to the current guise. The year 1846 is somewhat confusing on the badge as the current club were really only formed in 2007.
Confused? Well, here’s the abridged version.
The 1846 refers to the date the original gymnastics club was formed in Heidenheim- the first football department within the umbrella club didn’t arise until 1911. The footballers went through many different name changes and guises throughout the years with various clubs merging, leaving, and reforming, but in 1972 Heidenheimer Sportbund emerged as the final incarnation of the football club in the town
For the next three decades they wallowed in the Verbandsliga, until their rise began in 2004 with promotion to the Oberliga Baden-Württemberg (the fifth tier of German football). 2008 saw them promoted to the Regionalliga Süd, where after a year they won the title to reach the 3. Liga. Five seasons later they emerged as champions and moved up to the 2. Bundesliga. They achieved a respectable 8th place finish in their first campaign followed by 11th, 6th, 13th, then 5th last season. They even ran Bayern Munich very close in last season’s DFB Pokal quarter-final with a pulsating 5-4 loss at the Allianz Arena.
In 2007, the football department decided to split off from Heidenheimer SB and reform as a separate football club due to DFL licensing regulations. 1.FC Heidenheim as it is today was born (reborn? Re-evolved??).
How did they get here?
The rise of FC Heidenheim has been meteoric, and unlike the recent examples of Hoffenheim and RB Leipzig has largely been done without the huge investment of a billionaire backer.
Last season’s 5th place finish was a surprise and they only finished two-points behind Union Berlin, who famously won promotion for the first time with their victory over VfB Stuttgart in last season’s play-off.
Last year was no flash in the pan as FCH kept pace at the top of the table for the whole season vying with Hamburg, Stuttgart, and Darmstadt for one of the places behind leaders Arminia Bielefeld.
HSV were favourites for third place going into the final two weeks of the season, before the sensations that were matchday 33 and matchday 34.
Hosting Hamburg at their 15,000 capacity Voith Arena (although it was empty) they remarkably scored a 95th minute winner to leapfrog into third. Even going into the final game, it looked like the Northerners had an advantage and when Heidenheim slumped to a 3-0 loss at champions Bielefeld, it seemed the dream was over.
Not so, Hamburg were enduring their own nightmare at home to Sandhausen going down to a 5-1 defeat. Heidenheim were in the play-off!
Embed from Getty Images
What’s their team like?
Household names are distinctly lacking in Heidenheim’s squad. Midfielder Niklas Dorsch came through the youth ranks at Bayern Munich, but only made one very brief appearance for the Bavarians. Striker Tim Kleindienst gained a little Bundesliga experience at Freiburg, for whom he scored two Bundesliga goals.
Defender Marnon Busch was actually a Werder Bremen product and made nine Bundesliga appearances for the Grün-Weißen during his time at the Weser Stadion. Fellow defender Oliver Hüsing also came through at Bremen making just three appearances.
There is a smattering of topflight experience with defender Arne Feick having played twice for Cottbus way back in 2006-07, and Jonas Föhrenbach played three times at Freiburg. Norman Theuerkauf was relegated with Eintracht Braunschweig in 2014, whereas midfielder Maurice Multhaup picked up a little experience with Ingolstadt as did Robert Leipertz.
Tim Kleindienst is the club’s top scorer this season with 14 league goals, while the club captain is midfielder Marc Schnatterer. Their top performers this season have to be defenders Patrick Mainka and Timo Beermann, while Dorsch has been impressive too.
Who’s the coach?
Frank Schmidt has been in charge since 2007 and has overseen the club’s rise to the verge of making it into the Bundesliga. The Heidenheim-born 46-year-old had a playing career as a defender in the lower leagues before Heidenheim’s club boss Holger Sanwald gave him the coaching job on an interim basis.
13 years later the unlikely hero is on the verge of guiding the club to the Bundesliga. Schmidt is a real player’s coach with a highly approachable, dare we say it, Jürgen Klopp air about him. He can also be compared to Freiburg’s Christian Streich as it is almost unimaginable to contemplate anyone else in charge of the club. He is Mr. Heidenheim as Streich is Mr. Freiburg. Holger Sanwald has already said he can ‘have a contract for life’.
He has a very strong bond with Marc Schnatterer, who has played under him for almost the entire journey to this point.
Embed from Getty Images
What are their chances?
Slim, but there is always a chance. Werder Bremen have been poor this season, but it must be remembered that Heidenheim are massively punching above their weight. Their 3-0 loss to Bielefeld when the result could have been crucial showed their limitations. The two sides have already met this season in the second round of the DFB Pokal with Werder scoring four times in the opening 40 minutes at the Weser Stadion before winning 4-1.
But Werder’s defence is far from secure, and the pressure on them to negotiate this tricky tie could work in Heidenheim’s favour. Union Berlin showed last season that the underdog can prevail, so there is hope for the minnows from Heidenheim an der Brenz.
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} | 349 | Karlsruher 'can only win' - Kauczinski
Hamburg have everything to lose and Karlsruher everything to gain, according to Markus Kauczinski.
Karlsruher coach Markus Kauczinski heaped pressure on Hamburg ahead of Monday's promotion-relegation play-off second leg, claiming his side have nothing to lose.
Hamburg have travelled south for the critical fixture, with Karlsruher looking to end the north German club's perfect Bundesliga record.
Hamburg are the only club to have played in every season of the Bundesliga, while Karlsruher have not played in Germany's first division since 2008-09, having even dropped into the third tier for the 2012-13 campaign.
"They've got something to lose, while we can only win," Kauczinski said at his media conference on Sunday.
"We're in the Bundesliga 2 and no one can take that away from us. We could win something on top of that: we could win ourselves Bundesliga football. In that sense we have nothing to lose, because you can't lose what you don't have.
"Hamburg have something to lose. They're coming here and for them it's about a little bit more. They have more to lose, nothing has changed in that respect."
The first leg in Hamburg finished 1-1 but Karlsruher arguably had the better chances, opening the scoring in the fourth minute and then wasting other opportunities before Ivo Ilicevic equalised with 17 minutes remaining.
It leaves the tie delicately poised.
"We'll play to win and not for a result, like a 0-0, even though that would be enough," Kauczinski said.
"You can't do that - it doesn't work... We want to put in just as impassioned a performance here as we did in Hamburg. I'm convinced that we'll be able to do that again.
"I also believe that it could work out even better for us because at home in front of our own fans, we'll also try to give a little bit more. I think raising our game together with these people will motivate us even more. We'll have to do that.
"Hamburg will also want to raise their game. It'll be more intense and it'll be more exciting. I think that's something everyone here can look forward to." | http://www.fourfourtwo.com/my/news/karlsruher-can-only-win-kauczinski | robots: classic
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} | 244 | thumbnail Hello,
The Roten forward is confident his side have a well balanced squad, while reflecting on the Bundesliga leaders' 15th league victory of the campaign on Saturday
Thomas Muller says there is "no B-Team at Bayern Munich" as he and his team-mates are of the same quality.
Jupp Heynckes' men recorded a 2-0 victory over Stuttgart on Sunday at Mercedes-Benz Arena, and after scoring the second goal of the game, the Germany international was content with a positive afternoon's work.
"There is no B-Team at Bayern Munich," he told
"We played to nil again, and that's all that matters. Despite having played very passionate football, Stuttgart weren't able to exploit our defence."
He then acknowledged the need for his side to improve going forward, but also explained that the Bavarians will simply be unable to win every game by a significant scoreline.
He added: "You can't always expect us to trash our opponents. In the offense, for example, we clearly could do some more harm.
"Of course I know how many goals I scored myself and it looks pretty good at the moment. I know where to find the net - and what I have to do in these kinds of situations [having a chance to score].
"[Against Stuttgart], Mario Mandzukic provided a nice cross, we had eye contact before and everything came together nicely. A beautiful goal and three points. Altogether, a perfect match-day."
Bayern currently top the Bundesliga table with a comfortable 11-point cushion over second-placed Bayer Leverkusen. | http://www.goal.com/en-au/news/4016/main/2013/01/29/3707964/muller-there-is-no-b-team-at-bayern-munich?source=breakingnews&ICID=HP_BN_8 | robots: classic
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} | 834 | Thursday, February 14, 2013
Benfica on their way to Europa League's last 16
Starting elevens
Bayer Leverkusen v Benfica was (together with Tottenham v Lyon) probably the most attractive fixture of this round of the Europa League. Two very good teams, with very different approaches and formations were expected to battle it out for a place in the next round.
If ever there was the need for evidence that the Europa League does not command the same amount of respect and interest from clubs (and therefore fans), last night's match offered proof enough. Both coaches chose to rotate their squads, seemingly more worried about next weekend's matches in their own leagues (Bayer, for instance, will be playing against a team that lies second from last). Benfica coach Jorge Jesus rested Máxi Pereira, Enzo Pérez, Lima and Sálvio. Sasha Lewandowksi and Sami Hyppia followed a similar path and made several changes in defence and midfield, the attack remaining intact.
When both teams got on the pitch, there remained no doubts: Bayer Leverkusen would deploy a 4x3x3, a system that often creates problems for Jesus' charges. There was some talk ahead of the match that Benfica and Bayer Leverkusen might switch roles as home and away teams - Benfica pressing intensely and Bayer Leverkusen playing on the break -, but the exact opposite happened.
Despite fielding an eleven jam packed with attack-minded players, Jesus' strategy was much more cautious, with Ola John and Urreta mindful of their defensive duties. This, in turn, forced the German team to resort to a sort of game they are not comfortable with: taking initiative and having time on the ball. Nevertheless, it should be said they managed to adapt their strategy quite well for the first 25 minutes. As so often is the case when playing against a 4x3x3, there was a void in the middle, since Gaitán - who was playing off Cardozo - did not drop back, meaning Bayer Leverkusen always had an extra man in midfield.
In fact, both Matic and André Gomes felt the need to push up towards Bayer Leverkusen's midfielders to prevent them from having too much time on the ball, but that frequently left Benfica's back four against Bayer Leverkusen's extremely fluid three-pronged attack - Castro on the right, Schürrle on the left and Kiessling as the striker.
During those first 25 minutes, the home team found numerous passing lanes right through the middle, with Kiessling checking to collect the ball and return it to either Schürrle or Bender, Bayer Leverkusen's most attack-minded midfielder. Thanks to Hosogai's forays down the right (with Castro drifting centrally and opening up the space), the Germans would often find find themselves in very good positions, only to be let down by their touch or decision.
After the first period's initial half, Benfica gradually took over and started taking control of the match. Even though the Eagles were not exactly wreaking havoc in their attacking third, Bayer Leverkusen looked very fragile whenever they gave the ball away, usually too slow to get back into position, a typical trait of a team more used to playing on the counter-attack. In many case, the positioning of the centre-backs, in particular, left much to be desired.
• Second half
The second half brought no significant changes, apart from the odd decision from Bayer Leverusken's coaching duo to remove Schürrle in favour of Sidney Sam. The team immediately looked less dangerous - in fact, Sam never had the chance to leave his mark -, which played right into the hands of Benfica. The match was becoming more and more stagnant, particularly because Enzo Pérez came on for the injured André Gomes and Gaitán probably got an earful from Jorge Jesus in order to help out defensively.
Benfica struggled a bit in set pieces and they were almost made to pay for it on 60 minutes, but the scramble ended up yielding nothing but a corner for Bayer Leverkusen, who insisted on committing many men forward on such occasions. After the aerial duel, the Eagles were very quick to break away and Cardozo had all the time (and skill) to fake a first shot and then calmly chip the ball over the goalkeeper.
The goal seemed to awaken the German team, who by then were more willing to take chances in attack and were once again more fluid. Benfica tried to cool the tempo of the match, but were still vulnerable here and there to combination plays down the middle. The match would end with a last ditch interception near Benfica's goal line, a crucial moment for a more relaxed approach in a week's time.
Bayer Leverkusen find themselves in a very awkward position. A draw with no goals would put them in the driver's seat, but now they will be forced to get exposed in a type of game that does not favour them. Besides, Benfica are always much stronger when they play in their own turf and it is hard to envision the round taking a wrong turn for the Portuguese vice-champions.
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} | 1,561 | Atlético Madrid – Real Sociedad: Atlético Cruise To Easy Win Over Impotent Sociedad (2-0)
Atlético Madrid controlled the game from beginning to end and relied on their defenders to make the difference up front. Real Sociedad tried to respond with counter-attacks and their own spells of possession on numerous occasions, but their weak attack consistently came up short against Atlético’s solid defensive structure.
Diego Simeone’s men hosted Real Sociedad off the back of a horror-show away to Dortmund in the Champions League. That game, while perhaps not indicative of a crisis, represented that all had not been well with Atlético to start the season. And yet, despite the fact that Diego Simeone had not managed to produce a strong offensive system all season, a win against Sociedad would see Atlético move to the top of the table ahead of Barcelona.
Consequently, Simeone looked to secure the victory by finally dropping the ancient Juanfran for the superior Santiago Arias, in addition to benching Thomas Lemar, Thomas Partey, and Filipe Luís. They were replaced by Ángel Correa, Rodri, and Stefan Savić (José Giménez likely would have started in place of Savić had he not been injured). They all lined up in Atlético’s classic 4-4-2 formation and Saúl Ñíguez, who had played as a central midfielder versus Dortmund, took up a wide left position.
If Atlético’s attack had been uninspiring coming into this game, Real Sociedad’s had been close to abysmal. As of October 8th, they were the third worst team in the league at creating chances from open play, and as of prior to this game, they had managed to accrue only 10.6 expected goals in nine games. This was made worse by the fact that their best attacker, Mikel Oyarzabal, could not play because he woke up sick.
Aside from Oyarzabal’s medical issues, manager Asier Garitano also had to contend with injuries to right back Joseba Zaldua, defensive midfielder Mikel Merino, and left-winger Martín Merquelanz, with center back Diego Llorente having been out of commission since the beginning of the season.
Garitano responded by deploying his team in a 4-2-3-1 formation and by placing homegrown talent Luca Sangalli at the fulcrum of the offense as a ‘number ten.’ Striker Willian José and wingers Rubén Pardo and David Zurutuza rounded out the attack ahead of a sturdy double pivot of Igor Zubeldia and Asier Illarramendi.
Real Sociedad’s impotent attack provides no trouble for Atlético Madrid’s seasoned defense
Real Sociedad had very little of the ball for large portions of the game, meaning that they needed to have either a strong transition-based offense or a hyper-efficient possession-based game to create opportunities. Unfortunately for their traveling fans, their team had neither.
Part of this was down to the personnel. Central attacking midfielder Sangalli had a horrible game and was rarely able to provide himself as an outlet to aid counterattacks or penetrate Atlético’s defensive block. Like wingers Zurutuza and Pardo, he coughed up possession cheaply and lacked the spark necessary to initiate offensive movements.
However, Garitano is not blameless. He would have known that wide areas would have been the only avenue of attack against Atlético Madrid’s disciplined 4-4-2 medium block A medium block refers to a team that retreats in their own half out of possession, generally only disrupting their opponents some way into their own half., and yet, the prepared attacking patterns were unimaginative and poorly executed. When the ball shifted to the right, Willian José tried to provide support to Zurutuza by runs into the channel and Sangalli attempted to provide aid by positioning himself in the half space, but it was too easy to deal with. Atlético simply shifted their defensive lines over to the right and condensed the space in question.
Real Sociedad's 4-2-3-1 formation in possession versus Atlético Madrid’s organized 4-4-2 medium blockReal Sociedad in possession versus Atlético Madrid’s organized 4-4-2 medium block
Sociedad had no counter-play for this. They failed the few times they tried to switch the ball to the opposite flank and any attempt to recycle possession and restart the attack was botched by poor touches and poor passes.
Hence, they only managed a single shot in the box and only looked threatening from a solitary Pardo shot from 22 yards out.
Atlético Madrid’s attacking system dominates possession in the first half without creating much
Diego Simeone’s offensive structure was very curious in this game.
Usually, when Atlético are in possession, their wide midfielders take up deeper positions in the half spaces to aid clean ball progression. In this case, Simeone ordered his wingers to sit on the shoulder of the defensive line. This tactical ploy created huge spaces between the front four and the double-pivot of Rodri and Koke.
Atlético Madrid’s attacking formation in possession vs. Real Sociedad’s centrally compact 4-4-2 medium blockAtlético Madrid’s attacking shape in possession versus
Real Sociedad’s centrally compact 4-4-2 medium block
It is possible that Simeone wanted to create a direct passing system where Rodri and Koke would play vertical passes into the feet of Saúl, Griezmann, Costa, and Correa, but Sociedad prevented this from happening. They organized themselves in a very centrally compact 4-4-2 shape, by having wingers Pardo and Zurutuza tuck in-field. Illarramendi and Zubeldia provided support to the arrangement by astutely shielding their back line.
But since Sociedad were so narrow and their fullbacks were occupied by the threat of Saúl and Correa, fullbacks Lucas Hernández and Santiago Arias were always free to receive the ball to move play to the final third.
And though this made ball retention and progression into the final third easy, the home side struggled to make their dominance pay for most of the first half. A lot of this was down to some unimaginative play on their part, as Atlético were content to lump the ball into the box as their main attacking strategy.
Sociedad, who were well organized in the box, easily dealt with these efforts and were hardly threatened for the first 45 minutes.
There were only two real exceptions to these predictable patterns. The first came when Sociedad’s central compactness went awry and Correa drifted to the edge of the box to flick a clever pass into the path of Costa. Sociedad prevented the shot but Correa capitalized on the disorganization by making a run into the box to play a cross to Griezmann. The ball ricocheted off some defenders and eventually found the Frenchman, who scissor-kicked his effort just over the bar.
The second moment came at the very end of half-time, and Correa was once again the protagonist. Correa received the ball on the right-hand side of the box off a throw in, showed great strength and balance to spin past his defender, and punched a cross at goal. The delivery was deflected straight into Godín, who poked the ball home.
Diego Simeone’s changes in the second half seal the victory
Interestingly, Simeone reacted to his 1-0 lead by making an offensive change and bringing on Filipe Luis for Lucas Hernández. He also made slight adjustments to his scheme and asked his side to become more direct, evidenced by the fact that they played ten more long balls in the second half.
Simeone’s tinkering worked, as the increased service to Griezmann and Costa allowed Atlético’s players to win second balls in central areas and attack from the front of the box rather than the sides. This worked in tandem with the introduction of Filipe Luis, because the presence in central areas narrowed Sociedad’s already compact shape and allowed the left back to rove into space to fire off crosses.
All of these factors culminated to create the second goal of the game. In the 60th minute, Atlético Madrid won the ball back from a counterpressing action and found the overlapping Luis. The Brazilian isolated his man in the box, cut inside, and detonated a stunning effort into the top corner.
From then on, the game was a cakewalk for Atlético. Sociedad’s fight flickered and their feeble high press following Luis’ goal was easily bypassed and left them exposed.
Atlético Madrid will have been pleased to have recovered from their humiliating defeat to Dortmund with a comfortable win at home. They now sit at the top of the league table and will be hoping to make a real run at the title this year. In order for that to happen, their offense likely needs to improve, though Simeone might argue that he can continue to grind out 1-0 and 2-0 wins for the rest of the season.
Real Sociedad’s offense also needs a lot of work. Missing Oyarzabal can’t have helped but Garitano’s tactics have been stale all season long even with his best attacker in the lineup. Maybe a signing in the winter window is not out of the question if the Sociedad manager cannot find a solution.
Use the arrows to scroll through all available match plots.
Om Arvind (21) is a massive Real Madrid fan who works as a Managing Editor for When not watching and writing about his beloved Los Blancos and contributing to Between the Posts, he spends his time crafting video analyses for the youtube channel The School of Real Madrid. He adores deep-lying playmakers, something that was molded by his time watching the likes of Xabi Alonso. [ View all posts ]
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} | 722 | Video analysis final Champions League Real Madrid-Liverpool
May 31, 2018, 9:40 a.m.
Video analysis final Champions League Real Madrid-Liverpool
Real Madrid demonstrated again why the Champions League is their favorite competition and won their third consecutive cup, getting the thirteenth of their track record -something no other team has been able to achieve so far.
Our tactical analysis starts with an initial situation in which Liverpool put the White team in great trouble with a high pressure by their offensive trident (Mané-Firmino-Salah). They prevented Madrid from playing the ball out from their field, forcing the centrals to play outside or shooting long balls. Madrid was losing more balls than usual, the sides were having less participation and depth than their team required. But everything began to change when the main star of Liverpool, Salah, was injured.
From that moment on, Liverpool, at that point displaying a defensive layout of 1-4-3-3, withdrew and displayed a 1-4-4-2 that gave Madrid greater freedom to build their attacks.
The game was much even until the Liverpool goalkeeper made a mistake and the scoreboard changed to 1-0, favouring the Madrid. A quick reaction from the whole "Reds" made them score, but joy didn’t last long: Madrid, with more options on the bench and a better physical condition in the last 30 minutes, dominated all the phases of the game and got ahead in the scoreboard and ended up sentencing the match with six minutes before the end.
The initial alignments did not show big surprises. Zidane had more options available, but opted to repeat the same team that played last year's final in Cardiff. On the other hand, Kloop displayed the same line-up that played throughout the entire season.
Madrid’s main idea was possessions the ball and, despite they started the game facing great difficulties to control the game and create danger in attack, little by little Madrid started to find the opportunities.
The first variable is to locate Toni Kroos on the left wing to have the rival winger come out to mark him. As a result, Madrid creates superiority with Marcelo going deep and Benzema and Isco coming to the wings.
Benzema’s performance was outstanding, with a remarkable first half and a second half that was only overshadowed by Gareth Bale’s goals. The french player understood the team’s need to be clean and successful when playing the ball -and that’s why he would set back to look for the superiority in the central zone.
Liverpool’s high pressure was focused on covering Madrid’s plays in the center field, something that made Liverpool’s wingers follow Madrid’s centrals, often leaving them too far from the ball to look for a possible transition. As a consequence, the Madrid played near the wings, where they sometimes found the potential to approach the rival goal.
The match demanded a serious defensive commitment from Madrid’s players, since they were facing one of the teams that scored the most, and generated many offensive occasions thanks to their extraordinary forwards. To defend, Madrid displayed a 1-4-4-2 with Ronaldo and Benzema pressuring the centrals and making them play long, without letting them pass the ball in the center field.
Liverpool placed their wingers up filed, coming out from the center to gain the spaces left by the wingers. This way, Liverpool gathered many players in the upper field and, as a consequence, Casemiro had to play near his defending zone, at some points joining 4 other players in backline. Central were occupied in marking wingers while Casemiro was supposed to take care of Firmino, who had a hard time receiving and playing, and also turning to look for the wingers speed when they run towards the free space.
Another factor that Madrid had to keep an eye on was the defensive transition once they lost the ball. Liverpool has always stood out because they are amongst Europe’s best. Madrid players had to really apply themselves and put pressure on the areas where they lost the ball, players farthest from that zone kept an eye on Liverpool attackers -who were extremely vertical and wanted to win their backs.
The game had many highlights and each team had their moment. Both of them knew each other very well and had prepared for this encounter -something that minimised the other tam virtues. Goals came from isolated plays or exceptional mistakes. | https://longomatch.com/en/blog/post/analysis-final-champions/ | isPartOf: CC-MAIN-2020-10
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} | 739 | Liverpool and Real Madrid in a European Cup final in Paris is the perfect way to end a season, and the kick-off is fast approaching as the build-up continues.
We asked Real Madrid fan, author and journalist Scott Martin a few questions about the game to get the view from the Santiago Bernabéu ahead of the match, as well as the recent decision to remain in Paris rather than move to Spain made by Kylian Mbappé.
This is what he had to say ahead of the clash between the sides at the Stade de France...
Liverpool vs Real Madrid in Paris — a proper Champions League final. In Spain, who's seen as favourites for the game?
By every measurable metric, Liverpool are considered favourites to win their seventh Champions League title. But Real Madrid weren't supposed to beat PSG, Chelsea, or Manchester City either. In Madridista minds, that cultural X-Factor will always have Los Blancos believe they’re the favourites.
READ MORE:Real Madrid comments could backfire as Liverpool get added Champions League final motivation
READ MORE: Liverpool have Roberto Firmino where they want him as contract 'talks' results to become clear
Real Madrid have had the title wrapped up for some time, while Liverpool have still been playing competitively until the very last minute of their league season. Will that have an impact?
As we’ve seen with Bayern Munich in previous seasons, there’s always the threat of complacency and competitive dulling due to early league titles. Squad rotation slightly favours Real Madrid, but great teams and players can find the resolve to fight through fatigue in the biggest moments. Liverpool will have no concerns about fatigue.
Karim Benzema is the obvious threat for Liverpool to stop. How good a season has he had? Will he relish the battle with Virgil van Dijk?
Karim Benzema’s season is Ballon d'Or worthy. The battle versus Virgil van Dijk is mouth-watering, but the Frenchman’s penchant for playing off-centre, skewed to the Madrid left, will limit their direct encounters.
Who are the other obvious threats that Liverpool need to shut down?
Benzema and Vinícius Júnior versus Trent Alexander-Arnold and whoever starts at right-centre-back is a key match-up. Look for Real Madrid to target Alexander-Arnold in transition, using the pace and one-versus-one dribbling ability of Vinícius to run at the Liverpool backline.
The victory over Manchester City was remarkable to watch, and it does sometimes feel that Real Madrid just cannot lose heading into big Champions League games. Is that the feeling in Spain for this one?
Winning pivotal matches, especially when the odds are so heavily stacked against you can only breed confidence and the belief that persevering through adversity is the expectation. This club has a history of enduring suffering, of overcoming obstacles no matter the size.
Cristiano Ronaldo’s belief that Real Madrid could overcome Manchester City while trailing 2-0 in the 85th minute of the second leg epitomises the belief of Madridistas.
Kylian Mbappé has confirmed, of course, that he's staying with PSG. How big a shock was that at the Bernabeu?
Kylian Mbappé’s announcement came as a massive shock in Madrid and globally among Madridistas. For more than a year, there was the assumption that the deal was done and personal terms agreed upon.
PSG offered terms Madrid simply could not. But no player is bigger than Real Madrid.
Mohamed Salah and Sadio Mané both are approaching having only a year left on their contracts, and both have, at times, been linked with moves to Real Madrid. With no Mbappé, does that seem realistic to you?
It makes perfect sense. Lack of depth up top has been an issue, which is in stark contrast to the strength Liverpool enjoys. Twenty-one-year-old Rodrygo Goes’ development positions him to play a bigger role in the Spanish capital next season, but adding a goalscoring winger who is in his prime would greatly benefit Madrid.
It's thought that Real Madrid are leading the chase for Aurélien Tchouaméni. Does that excite you, and should we read anything into Real Madrid beating Liverpool to the prize (if indeed it does pan out that way)?
After the Mbappé saga, I’d hate to jinx this deal. If Aurélien Tchouaméni does in fact sign for Real Madrid, the club has their long-term successor to Casemiro. It’s a positional signing the club has considered for a couple of years, so the patience to find a player who seems to fit the role so well is commendable. | https://www.liverpool.com/liverpool-fc-news/features/cristiano-ronaldo-champions-league-liverpool-24047453 | isPartOf: CC-MAIN-2022-27
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The former Ligue 1 star believes les Parisiens have what it takes to sign the Madrid attacker at some point in the future
Former Paris Saint-Germain striker Pauleta has little doubt the Ligue 1 leaders are capable of luring Cristiano Ronaldo away from Real Madrid.
The Portugal international, 28, was heavily linked with a move to PSG earlier this season after his declarations that he was unhappy at the Santiago Bernabeu side, but les Parisiens' sporting director Leonardo denied this week that the Paris giants have made an approach for Ronaldo.
However, Pauleta thinks there is a realistic possibility they will table an offer for the attacker at some point in the future.
"I think Cristiano Ronaldo joining PSG is possible," Pauleta told beIN Sport.
"The people in charge at PSG are very competent. They are able to buy a player if they think it's necessary. Cristiano Ronaldo is a spectacular player and I hope that Paris can recruit more players like him and [Zlatan] Ibrahimovic in the future.
"I would love to see another Portuguese player at PSG. It would be huge for the Portuguese community in Paris."
Ronaldo has a contract with Madrid until the summer of 2015. | http://www.goal.com/en-ie/news/3921/transfer-zone/2013/04/18/3912645/psg-could-buy-cristiano-ronaldo-says-pauleta | robots: classic
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} | 153 | Sergio Aguero will be targeted by Real Madrid again this summer if they sell Karim Benzema to Paris Saint-Germain.
PSG are preparing a £40million-plus bid for the France striker in the summer and have sounded out Real to see if they would be willing to do business, the Sunday People reports.
Coach Carlo Ancelotti has a meeting with Bernabeu president Florentino Perez pencilled in for April, when they will discuss next season’s potential transfers.
And if they decide to sell Benzema then Manchester City striker Aguero will be top of the Italian’s list of targets.
Real sources say Ancelotti also maintains a strong interest in Liverpool’s Luis Suarez, but acknowledges signing him would be even trickier than Aguero. | http://www.irishmirror.ie/sport/soccer/soccer-news/manchester-city-transfer-news-sergio-3175282 | robots: classic
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