The Importance of Time Management: 8 Ways It Skyrockets Your Success

No matter how you slice it, there are only 24 hours in a day. Time is a finite resource, and it’s up to you to make the most of it.

If you lose money, you might get a chance to make it back; but a wasted hour is irreplaceable.

While we can’t add hours to our day, I can help you understand the importance of time management, and how time management helps you maximize the time you do have. This isn’t just a skill for entrepreneurs to master. Everyone could benefit from managing their time more effectively and appreciating it for the finite resource that it is.

The importance of time management

The importance of time management comes down to how much it impacts your personal and professional life. Time management is organizing your day so that you find the best use for every moment.

Excellent time management allows you to create a healthy balance in your workflow and home life.[1] The consequences of failed time management include missing deadlines and living with excessive stress.

Even if you’ve failed to manage your time in the past, it’s never too late to change. Set deadlines, get organized, delegate tasks, and prioritize your to-do list to get the most value from your time.

Why time management matters to you

With the right time management skills and tools, you will experience a lot of benefits from good time management. Here are 8 reasons why you should start to manage time better:

1. Do more with less

Knowing how to manage your time means that you’ll be able to accomplish more in shorter periods of time with less effort. Think about how much more you accomplish when you truly focus.

Prioritizing and matching tasks to blocks of available time is one way to do more with less effort. Instead of trying to do deep work in the ten minutes between meetings, complete a minor task. This frees up larger blocks for projects that require concentration.

If you find an extra hour of productivity in your day by using your time wisely, that gives you an additional 250 productive hours at work every year.[2]

2. Make work fulfilling and life meaningful

There’s nothing more frustrating than spending a day being completely busy but also entirely unproductive. A feeling of accomplishment helps you stay motivated at work. At home this translates into being able to relax and enjoy your time.

By being conscious of how you use time, you’ll have more of it to spend on the things you love.

3. End indecisiveness

Worrying about whether you have made the right choice can be time-consuming. Naturally, big decisions take up a lot of time but the small decisions you make every day can also be huge time-wasters. Deciding what to do next on your to-do list, for example, can have a major time cost.

Instead of staring blankly at your to-do list wondering what to tackle, create a plan or a routine.[3] This keeps you from using any of your precious minutes questioning what you should do next.

4. Achieve goals faster

Many people have big goals to feel fulfilled. But without understanding the importance of time management, these goals could sit on the shelf indefinitely.

For example, perhaps one of your goals is to lead a healthier lifestyle but you can’t seem to carve out time for gym sessions. Chances are, the time you need already exists. You just have to find it. By making the time to attend to your health, you can make necessary and desirable changes quickly.

5. Boost confidence

Time management can improve your confidence. You’re more likely to take care of yourself properly if you have the time to do so. You’ll look and feel more put together before you even set foot into your work space.

In addition, you’ll get a regular boost from feeling a sense of accomplishment. Meeting your deadlines and exceeding expectations is a huge motivator. On the flip-side, failing to meet deadlines and struggling to keep up leads to burnout.[4]

6. Have more energy to achieve more

Constantly feeling worn out and stressed is miserable. It also makes it hard to take on new challenges. An efficient workflow gives you the time to build new skills to improve your work.

This doesn’t only apply to work, though. Think of how much more exciting life is when you feel energized. With a boost of energy, you’re more likely to try a new hobby or go on an adventure instead of planting yourself on the couch.

7. Make more time to do the things you love

After you consider the amount of time that it takes for you to sleep, work, eat, commute and attend to your personal hygiene, you have about four hours per day to devote to the things you do for fun.

By learning to manage your time, you’ll have more opportunities to work on personal growth, spend time with family or visit friends. This quality time is priceless.

8. Reduce stress and avoid feeling overwhelmed

In a given day, you might be tasked with creating a mock up for a project, taking your child to practice, leading a discussion at work and buying groceries. When every task on your to-do list seems equally important, you’ll become overwhelmed.

Good time management allows you to look at your to-do list, categorize, and prioritize everything that’s expected of you. You’ll readily see the distinctions between work-related and personal tasks. You’ll know whether you can delegate some tasks or shuffle items so that you can be more effective.

The result is a calmer and more-accomplished you.

Start managing your time

Time isn’t an infinite resource for us. By becoming excellent at time management, everyone can make the most of the time they are given. Failing to manage your time means losing hours you can never get back. Succeeding opens a world of possibilities.

By sharpening your time management skills, you can expect to be more confident and effective at work, and you’ll have more time to spend with your family. You can take care of yourself and feel a strong sense of purpose when you produce your best work.

Find out how you can boost your time management skills here: 20 Quick Tips For Better Time Management

Effective time management leaves you energized, which translates into living fully and trying exciting things in the new time you’ve found in your day.

Featured photo credit: Stocksnap via stocksnap.io

Reference

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How to Find the Purpose of Life (A Case Study of a High-Powered Woman)

As a mindset and performance coach, I help people achieve Success that Matters®. My clients create high performance in what matters most to them, resulting in a strong sense of purpose and fulfillment. I’m going to share with you the transformation of a recent client and how you can use these same strategies to create a life of purpose and find your true meaning of life.

How to find the purpose of life and live a fulfilling life

“Ding,” my phone beeped at me, signaling a new potential coaching client had filled out my pre-interview questionnaire. She was successful in her career and enjoyed the challenge of her work. But like many of my ambitious clients, she was struggling to balance her work and her personal life. She started to feel lost about her goals in life.

This is how I met her, Jenny (alias), a high-powered career woman.

Jenny’s career had gradually crept all over her calendar, and she was trying to cram her personal life around the edges. From the time she woke up in the morning until going to bed, emails marked ‘urgent’ from colleagues and clients flooded her inbox. She spent a lot of time putting out fires and responding to the demands of others. Her self-care had dwindled. She had little time to nurture her most important relationships with family and friends.

She was feeling overwhelmed with her never-ending to-do list and was wondering if the life she imagined living was even possible.

During her interview call with me, I knew I could help her. I’ve helped hundreds of high achievers with the struggles she faced, and was confident that 8 weeks later her life would look much different.

And it did.

The positive results 8 weeks later

In our weeks together, she achieved the following results:

  • Achieved her ideal work-life rhythm (without sacrificing her career success)
  • Began an exercise habit
  • Created time to nurture new friendships
  • Streamlined her workflow in her career and personal life
  • Created the space to realize a big dream and make an action plan to achieve it
  • Defined success on her terms and built her life around what matters most to her
  • Felt a sense of purpose and fulfillment

Here is a breakdown of the 4 strategies I used with Jenny. You, too, can use these strategies to find your purpose of life and your sense of significance.

1. Define your true priorities and eliminate false objectives

To live your extraordinary life, you’ll need to live YOUR life, not somebody else’s.

Often, we live our lives how others want us to live. We build our daily habits and schedules around what our families, friends, and society want for us. We are a product of our surroundings.

It takes guts to live your life according to your true priorities, especially when your priorities differ from the people around you. When you have the courage to build your life around what matters most to you, you live authentically and your days become filled with a stronger sense of purpose and fulfillment.

Remember:

In today’s high-pressure, crazy-busy world, it is very easy to stray away from your true priorities and build a life around false objectives. False objectives are the goals you’re working toward that don’t align with what matters most to you and the person you most want to be.

For some people, climbing the corporate ladder is a false objective because they desire more than anything to take some time away from their career to stay home with their young kids. For others, having a large home mortgage is a false objective, because they would love the freedom to travel the world.

In order to feel fulfilled, it’s important to closely evaluate your life and be 100% honest with yourself on the following questions:

  • What matters most to you?
  • What false objectives are you working toward?

It’s important to identify and eliminate the false objectives in your life. When you eliminate the false objectives, you begin focusing your life on what matters most to you; and, it gives you the space to create your authentic, extraordinary life.

2. Develop a crystal-clear vision of the life you desire

As you define your true priorities, you can start developing a vision for the life you desire.

How will you build your life around your priorities?

Write down everything you can think of about the life you desire. Then work on believing it’s possible to achieve it. This can be really difficult, but it’s crucial.

If traveling is one of your biggest priorities, and you deeply desire to create a freedom-based career with a laptop lifestyle allowing you to work from anywhere in the world, you’ll need to believe it’s possible. If deep down you believe that it’s not possible for you to break free from the 9-5 in the cubicle, you won’t take the steps necessary to break free from the office.

If you say writing is very important to you and your biggest ambition is to become a New York Times bestselling author, but deep down you believe that you’ll never finish writing your book, the actions you take every day are going to align with your disbelief. When you’re not feeling motivated to write, you won’t. When you’re feeling defeated, you’ll quit.

What you believe about yourself–and what you believe is possible for yourself–affects how you show up every day to achieve your biggest goal.

Get clear about the life you desire, and work on believing it’s possible to achieve it.

3. Create a plan to achieve your vision

Let’s use the bestselling author example again.

If your biggest ambition is to become a New York Times bestselling author, because you want to write about a topic that matters a lot to you and make a difference in the lives of many with your words, you’ll need a plan to achieve that vision.

Hope is not a strategy. You’ll need a plan.

You’ll need to develop a writing habit. You’ll need to research how to get published. You’ll need to learn how to effectively market the book or how to hire somebody to market it for you.

Create a specific plan and give yourself deadlines to achieve it.

4. Deal with resistance effectively

Every day, when you are working on building your life around your true priorities and your big vision, you’ll face resistance. Your life will probably look something like this:

This resistance occurs in many forms including:

  • Fear of failure
  • Fear of success
  • Fear of standing out from the crowd
  • Fear that what you believe is possible maybe isn’t really possible for you
  • Feeling tired or unmotivated
  • Distractions
  • Interruptions

You will be bombarded every day with many things that attempt to distract you away from your true priorities.

It’s important to run YOUR race, live YOUR life, focus on what matters to YOU, and build your life around YOUR vision.

You’ll face a lot of resistance, and it’s important to have strategies in place to deal with your resistance effectively, so you’re able to stay on track even during tough times.

Follow those steps and everything changes

When you’re clear about what you truly desire and what matters most to you, and you develop a plan to achieve your big vision, everything changes.

You feel more focused and you make decisions that align with your true priorities.

You find the purpose of life.

You show up with more passion and enthusiasm.

You build your life around what matters most to you, and life becomes very fulfilling.

Featured photo credit: Leah Kelley / https://www.pexels.com via pexels.com

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The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

As we are fast-approaching the summer months, now is as good a time as any to focus on getting your body into the best shape possible.

Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need.

Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

  • What’s so special about this workout routine for men?

    There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

    Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

    It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

    With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

    Beginner full body workout routine

    To start with, we’ll be taking a look at a beginner workout routine.

    This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

    Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

    Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

    Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

    Intermediate workout for men

    This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

    This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

    Day 1: Chest, Shoulders and Triceps

    Chest

    Triceps

    Shoulders

    Day 2: Back and Biceps

    Back

    Biceps

    Day 3: Legs

    Quads, Glutes and Hamstrings

    Calves

    Day 4:  Shoulders, chest, and Triceps

    Chest

    Triceps

    Shoulders

    Note:

    Every second week superset bench press and dumbbell flys.
    Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

    Day 5: Back and Bis

    Back

    Biceps

    Advanced Workout Routine For Men

    Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

    It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

    Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

    Day 1: Chest & Back

    • Barbell Bench Press – work up to a 5 rep max for the day
      • Set 1 at 50% – 1 set of 5 reps
      • Set 2 at 60% – 1 set of 5 reps
      • Set 3 at 70% – 1 set of 5 reps
      • Set 4 at 80% – 1 set of 5 reps
      • Set 5 at 90% – 1 set of 5 reps
      • Set 6 at 100% – 1 set of 5 reps
    • Incline Dumbbell Press – 3 sets of 6-8 reps
    • Dips – 3 sets of 6-10 reps
    • Pullups – 3 sets of 5-8 reps
    • Pendlay Rows – 3 sets of 6-10 reps
    • Pulldowns – 3 sets of 6-10 reps

    Day 2: Legs

    • Squats: work up to a 5 rep max for the day
      • Set 1 at 50% – 1 set of 5 reps
      • Set 2 at 60% – 1 set of 5 reps
      • Set 3 at 70% – 1 set of 5 reps
      • Set 4 at 80% – 1 set of 5 reps
      • Set 5 at 90% – 1 set of 5 reps
      • Set 6 at 100% – 1 set of 5 reps
    • Leg Press – 3 sets of 6-10 reps
    • Stiff-Legged Deadlift – 5 sets of 5 reps
    • Hamstring Curls – 3 sets of 6-8 reps
    • Calf-Raise – 5 sets of 10 reps

    Day 3: Shoulders & Arms

    Day 4: Rest

    It’s your rest day. Rest your muscle to prepare for the next round of training.

    Day 5: Chest, Shoulders, & Triceps

    Day 6: Back & Biceps

    Day 7: Legs

    Final Thoughts

    So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

    Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

    Featured photo credit: pixabay via pixabay.com

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    The Ultimate Public Speaking Tips to Hook and Impress Any Audience

    definitive guide to public speaking tips eugene cheng from HighSpark on lifehack

    According to experts, public speaking is one of the most important and beneficial skill sets for your career. It helps to increase confidence and shapes the perception of others about you when you deliver a presentation.

    Despite these benefits, however, many seem to fear public speaking. According to experts, roughly 80% of people get increasingly nervous and lose sleep before a big public speaking moment. Some experts even suggest that the fear of public speaking rivals death. Yet, most people will be put in a situation where they will be expected to speak in front of a crowd and these moments can sometimes be career-defining.

    If you have been tirelessly trying to get the butterflies in your stomach to fly in formation when you’re thrust to speak to an audience, you’re not alone. Here’s an easy to follow step-by-step guide (with all the public speaking tips you need) on how you can overcome your fear of public speaking and impress your audience even if you’re a beginner.

  • 1. Prepare for your presentation

    A speaker’s worst fear is to see that the audience is bored or has gotten no value from the speech. This is why thoroughly preparing for your presentation is vital.

    Here are a few easy steps to prepare and research for your presentation:

    Identify the context of the event

    For example, if you’re speaking at an industry conference on AI Technology – you can be sure that your audience will include practitioners and technicians in that space. Recycling basic content about their industry that they’re already aware of is a definite way to quickly lose their attention.

    Instead, it’s likely you’d want to introduce big ideas that challenge what they already know about the industry currently and where it’s moving towards.

    When Steve Jobs famously unveiled the iPhone in the 2007 Worldwide Developer’s Conference, he was tackling an existing industry norm of buttons on cell phones. Needless to say, his gamble paid off and set the foundation of the smart phones we now know today:

    That said, Steve’s presentation style might not be for everyone, it’s up to you as a presenter to decide how best to deliver your speech when the time comes.[1]

    Know the demographics of the audience

    It is important to know the demographics of your audience as it determines how you can make your tone suitable and content relatable to them.

    If you’re speaking to audiences from a particular generation, consider including examples that will resonate with them. For example: when speaking to millennials, try referencing recent news on developments in technologies they use every day (e.g. SnapChat or Netflix) to be more relevant to them.

    Organizing your content

    You can have the best ideas. But if they aren’t sequenced in the right order, you’re basically back to square one.

    Most experts agree that various presentations follow different ‘story arcs’ where they usually fall within three big acts: the Start(or Hook), Middle and Conclusion.[2]

    These structures can exist in all sorts of ways such as a Problem, Solution, Call-To-Action type framework for sales. We see this mirrored by numerous presenters where they establish a cause for concern upfront before addressing these concerns with a product or method.

    After you’ve decided ideas you’d like to flesh out, begin organizing them in an order that will keep the audience hinged on your every word. In this video, Aimee Mulins tells a story about adversity followed by resolution later on in life:

    2. Develop a presentation that will captivate your audience

    Picking a good topic and conquering your stage fright is half the battle won in public speaking. Putting it all together in a presentation that flows well and engages your audience is what differentiates a blockbuster speech versus a lacklustre talk.

    Start strong

    It’s been said that the first 30 seconds of your presentation determines whether the audience want to listen to you or not.[3]

    Here are some proven ways to grab the attention of your audience:

    • Start with an anecdote. If you can draw relevance to your speech topic – sharing a quick story related to the topic is a great way to appear more relatable and lead audiences into your punchline.
    • Use an analogy. Analogies are a fun and interesting way to begin your presentation. Comparing two seemingly unrelated things can help build a case for what you’ll say next. Not only that, it can be helpful if you need to explain a complex situation that your audience may not understand.
    • Use a memorable quote. Starting with a memorable quote can help enhance your credibility and reinforce your own claims especially if it comes from notable figures or experts. It can also help inspire the audience which will then make them excited about your idea. The end result? It makes them more engaged with your presentation. Killing two birds with one stone!

    Use storytelling techniques

    Presentations are hardly ever a one-way dialogue. You’ll want to take measures to engage the audience and make the presentation a conversation.

    Try to pose provocative questions or use props. Asking questions to the floor engages your audience presentation and also demonstrates that you value their opinion on things. In some cases, getting your audiences to visualize problems might be more effectively demonstrated than theorized.

    Bill Gates is an iconic example of how using props can really drive a message through when he released a swarm of mosquitos during his speech to communicate how people from countries with a high level of malaria infection feel:

    Use visual aids effectively

    Visual aids such as presentation slides are an opportunity to enhance and drive your message home with 43% added recall for presentations according to Prezi.

    Sometimes putting all the information on a slide may steal the audience’s attention away. To prevent that, you can make use of evocative images that supports your speech to either transport audience members into a particular scene or to draw analogies for relevant messaging.

    3. Overcome your nerves and stage fright

    Picture this: moments before your speech, your heart’s pounding profusely in anticipation for what’s coming next. You step behind the podium and all eyes are on you. The pressure becomes overwhelming and you freeze, unable to utter a single word.

    It’s been long known that public speaking outranks even death as the top fear of most individuals. This then leads to the question – how do the pros make it look easy?

    Embrace your anxiety

    The truth is everyone gets nervous, even seasoned speakers. As Mark Twain put it nicely:

    “There are two types of speakers: those that are nervous and those that are liars.”

    Remembering and embracing that you’ll always get those butterflies in your stomach leading up to your presentation is half the battle won. Learn to harness that flush of adrenaline and energy to engage with your audience early on.

    Be conversational and authentic

    It’s easy to have a conversation with someone in a personal one-to-one setting. Public speaking does not need to be that different. Imagine speaking to one audience member at a time when you’re up on stage and you’ll find that it’s easier trying to connect to one person at a time than a whole room.

    Presenters like Elon Musk sometimes appear comical on stage, but always authentic. He speaks direct to the audiences and in a language they can understand:

    Know your content

    Knowing your content at your fingertips help reduce your anxiety because there is one less thing to worry about. So one way to get there is to practice numerous times before your actual speech. However, you don’t want to memorize your script word by word. It can work against you should you forget your content.

    Instead, memorize the over-arching concepts or ideas in your pitch as it helps you speak more naturally. This will let your personality shine through. Speaking exactly from a memorized script may make you sound rigid and robotic.

    Still, if you need to have a reference just in case you forget your speech, it is okay to have prompts in your slides or cue cards.

    Mouth your words when rehearsing

    Another method that most speakers use to embed their presentations into their conscience is to ‘mouth’ the words as they rehearse.

    Not only do you begin to instinctively memorize your presentation each time you practice, it also aids in muscle memory when you need to deliver the speech on stage naturally.

    4. Deliver an impressive speech

    We’ve gone from prepping for a presentation, finding ways to engage your audience with presentations and combating stage fright. All this is left with is for the speaker to steal the show by delivering an impressive performance during the speech.

    Here are some things you’ll want to take note of to ensure you’re in tip-top shape when it’s showtime:

    Hand gestures

    Seasoned speakers swear by this and amateur speakers use it to great success.

    Hand gesturing is a great way to avoid looking stiff and awkward on stage. A key tip is to have your hands held high above your waist at all times and let your hands gesture naturally as you talk. This makes you look more confident and also engages well with audience.

    Body language

    What great speakers have in common is how confident they are. Just like any other human being out there, these people also get the jitters before every speech – even great speakers like John F. Kennedy will spend months preparing his speech before hand.[4]

    Most people struggle to be confident and it is okay. Not everyone can talk confidently especially in front of a large crowd. But sometimes, confidence is not all about how you speak but through your body language.

    Standing tall and with good posture can do wonders for your perceived confidence and your actual performance. Using big hand gestures and standing firmly on your feet, a shoulder width apart, helps even the most nervous presenters open up on stage.

    “Our bodies change our minds and our minds change our behaviours, and our behaviour changes our outcome.” – Social Psychologist, Amy Cudd

    Small gestures like these give signs to your audience how to think and feel about you and whether they should listen to you in the first few seconds of your presentation. Hence, it is important to take note of your body language as it is a stepping stone to make you feel or at least look confident – even if you’re not.

    Tone of voice

    Your voice plays a critical role in your success as a presenter. According to an analysis of media appearances by 120 top financial communicators, the sound of a speaker’s voice matters twice as much as the content of the message[5] and even an evaluation found one of the most popular TED talks concluded these very speakers have 30.5% higher vocal variety than other speakers that are less popular.[6]

    Technical speakers focus a lot on how they train their voice as they articulate words. Some use a higher pitch when communicating an idea with energy and a lower pitch in solemn instances.

    In short, it is about matching your emotions to the idea. For example, if you are sharing a sad story, it only makes sense to match that mood with your voice in a lower tone and volume.

    Pause and emphasis

    Pauses and emphasis are a powerful tool in a presenter’s arsenal. When used purposefully in the right moment, it can create a dramatic flare to further reinforce what you have said, make the audience ponder over a topic or it can provide time for the audience to let the message sink in. It’s basically a ‘full-stop’ or ‘period’ used but in spoken word.

    Check out how to master the pausing technique from Brian Tracy:

    Time management

    Ending too early or too late can spell trouble for speakers that are on the clock for an event’s schedule. At times, event schedules get delayed and leave little time for speakers to deliver their full speech.

    The key tip to avoid an awry moment is to be very familiar with your content and to practice several versions of your presentation at varying durations.

    Summing it up

    And there you have it, these four big steps are what will help you ace your public speaking.

    Don’t shy away from your next chance to speak in public. Instead, make full use of the opportunity and apply these public speaking tips:

    1. Study your audience before preparing your topic
    2. Develop a presentation that will captivate your audience
    3. Overcome your nerves and stage fright
    4. Never Wing It. Practice Your Voice, movement and time-keeping

    Reference

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    How to Build Self Esteem (A Guide to Realize Your Hidden Power)

    Self-esteem is a driving force behind our confidence, how we see and feel about ourselves, and encompasses our sense of value, significance, and self-worth.

    Research has shown that over 80% of people struggle with varying levels of low self-esteem. Yet, having a solid sense of self-esteem has the chance to positively impact and powerfully transform every area of your life – from your relationships to your career, from your health and well-being, to your fulfillment and levels of success.

    A deep feeling of self-esteem is something that needs to grow and be nurtured over time. In this article I will show you the things you can do right now to improve your self esteem. Then, you will realize your hidden potential and your self worth.

  • What is self-esteem

    While the dictionary defines it as “confidence in one’s own worth or abilities; self-respect”, put simply, self-esteem is the overall sense or feeling you have about your own self-worth or self-value.

    Self-confidence, on the other hand, is more about how you feel about your abilities and will vary from situation to situation. You can have great self-esteem (feeling good about yourself overall) but low self-confidence about a particular situation or event (e.g. public speaking). Or, maybe you’ve got great self-confidence in an area (e.g. a sport that you play) but low self-esteem overall.

    A strong and solid sense of self-esteem comes from deep within. From a belief in your importance, your value and your worthiness.

    Where does low self-esteem come from

    Low self-esteem can stem from many areas. It is largely influenced by how other people see and treat us, and our relationships, which is why the influence of our parents has the most significant impact on our self-esteem.

    • An unhappy childhood – Those who grew up with critical, abusive or neglectful parents are more likely to face challenges with their own self-worth; while those who experienced acceptance, approval and affection are more likely to have a higher sense of self-value.
    • Traumatic experiences – Lower levels of self-esteem can also stem from bad experiences or traumatic events, such as something someone said to you or something someone did. Essentially, it can stem from anything that has brought up feelings of shame, guilt or lack of worth.
    • Experiences of failure – For some, lower self-esteem is connected to their success and accomplishments or lack thereof – including experiences of failure, not achieving goals or expectations.
    • Negative self-talk – Many ‘cases’ of low self-esteem are perpetuated by negative self-talk. This could be a story that you have created yourself or that someone else created for you long ago that you continue to believe.

    Maybe for you, like for many others, low self-esteem is rooted in your feelings about your appearance or body image. It’s not just about how you look, it’s about how you feel about how you look. We are bombarded with messages from an early age about being too fat, too thin, too short, too tall, too much of anything really, or not enough of something else.

    What happen when you lack self-esteem

    Low self-esteem can lead to significant physical and mental health issues including anxiety, depression, eating disorders and addiction. In fact, research shows that adolescents who suffered from low self-esteem grew up to have more physical and mental problems, higher rates of criminal convictions, lower earnings and challenges with long-term unemployment.

    On the flipside, a strong sense of self-esteem will help you experience greater health and well-being, better relationships, and higher levels of happiness, fulfillment and success. One study even correlated higher levels of self-esteem with higher earning potential.

    Assess your own self-esteem

    Individuals with low, or compromised self-esteem can see themselves as inadequate, incompetent and even unlovable. While they often know at a ‘conscious’ level these things aren’t true, they still feel that way deeply within. That’s what makes challenges with self-esteem so tricky. It’s often not about the reality of what is, but the perception of what someone feels.

    Those with low self-esteem may appear socially withdrawn or quiet, negative, insecure, indecisive, unhappy or even angry. They are more likely to find themselves in unhealthy relationships, have a fear of failure and worry about what others think.

    On the flipside, those with high self-esteem, more often than not, feel a strong sense of self-worth and value, feelings of confidence and acceptance. They tend to find themselves in healthy relationships (and ditch the bad ones), take care of themselves, and are more resilient when faced with setbacks, obstacles and failures. In general, they tend to stand up more for what they believe in and aren’t afraid to speak their minds.

    Self-esteem can be measured on a scale of high to low: while too little has its obvious downsides, you can also have too much of a good thing. Those with an overly strong sense of self-esteem may appear ‘cocky’, narcissistic and self-important.

    This infographic has illustrated the differences between people with high self-esteem people and people with low self-esteem:[1]

    Finding the balance of a strong sense self of self-worth and humility is an important as we go through life.

    How to be build self-esteem (a step-by-step guide)

    Self-esteem issues essentially are found in the gap between who you presently ARE and who you think you SHOULD be. Paradoxically, most causes of low self-esteem stem from how others see or treat you, yet the solution to increasing your self-esteem is something that needs to come from the inside out, not from the outside in.

    Building your self-esteem is not an easy task. While I wish I could wave a magic wand for you, what I’ve learned is that building and nurturing your self-esteem takes time. But, it is a worthwhile investment. Once you’ve done the work, you’ll reap the many rewards and benefits for a lifetime.

    Below are some great strategies to start your journey.

    1. Get to the root cause, the real issue

    Identifying the real, root cause(s) for your low self-esteem is one of the most important things you can do to build it back up.

    We named many reasons above. Maybe one of them, in particular, resonated with you? Perhaps your parents said you were ‘never good enough’ or that you wouldn’t amount to anything. I work with clients all the time who share stories of their parents’ behavior and the significant impact it has had on their self esteem.

    Whatever experiences you may have had, and whatever the root issue might be for you, I strongly recommend you get someone to support you through the process to identify and deal with it. Find a counselor, therapist, coach or someone who is trained in helping uncover and address these traumas, past experiences and root issues. These folks have proven tools, tactics and strategies – and best of all, they help you experiment in a safe space.

    While you may be able to do a lot of work on your own, my experience is that if you don’t address the root cause, that feeling will creep back in over time. You can’t run away from the truth. You can’t band-aid over old wounds. You’ve got to get to the source. It won’t’ be easy, but if you want to build your self-esteem, it needs to be done.

    2. See yourself how others see you

    See yourself how others see you, and talk to yourself as others would talk to you. What do I mean by this? Think about the person who loves you the most in this world. Unconditionally.

    Now, take a moment, zoom out, and imagine you are standing in their shoes and watching through their eyes. Look from their perspective and see yourself as they see you. What do you notice about you? What would they say to you? What do they love about you? What do they see in you?

    3. Do your best

    “Do your best every day” — My Dad

    Simple advice is often the best advice. When you do your best and place your full effort into each and every day, you start to feel better about yourself.

    Now, your best might change from day to day – and some days, your best won’t be as good as it was the day before. That’s ok. It’s important to remind yourself that you are doing the best you can with what you have, right now – at that moment, on that day, in that situation, with that time frame, your level of skill or knowledge, you name it.

    When you know you’ve done your best, you have no regrets and nothing about which to feel bad or guilty. If you do your best and then someone criticizes you, it’s easier to brush off when you know you did the best you can.

    I ask my clients (and myself) this question all the time, whether they’re ruminating over something they’ve said, thinking about what they could have done better, or just disappointed about an outcome they had hoped to achieve. Did you do your best? If the answer is Yes, then there’s nothing more you can do – until next time.

    4. Engage in activities that satisfy you

    They key word here is satisfy. Find things that give you a deep sense of satisfaction, a feeling of fullness and purpose.

    Too often we engage in activities or relationships that leave us feeling self-conscious, empty or terrible about ourselves. It’s time to put more focus, time and effort to do those things that feel good for your body, mind and spirit; and to engage in things that make you feel whole and full.

    Identify what satisfies you mentally (e.g. solving a big problem or creating something new), emotionally (e.g. hanging out with friends or volunteering), physically (e.g. exercising, eating right or taking care of your body) and spiritually (e.g. meditation or going to your place of worship).

    When you engage in something that makes you feel good and even more importantly, makes you feel worthwhile, you will experience greater self-esteem.

    5. Identify who YOU are and be true to you

    Self-awareness and a little soul searching are critical to your success in life and your self-esteem. In some cases, lack of self-esteem stems from a lack of knowing who you truly are, and the value you bring. Many of us have spent so much time trying to fit in and please that we’ve completely lost our sense of self.

    Spend time getting to know yourself. Take time to identify who you are. Some things to think about include

    • identifying your strengths and talents
    • acknowledging your value and worth, uncovering your passions
    • understanding your values and what’s important to you
    • thinking about how you want to serve or contribute to the world
    • acknowledging your blind spots

    6. Accept yourself

    Make the decision to accept the imperfectly perfect you. Know that regardless of what you have been told, what has occurred, what wrong you have done or what challenges you have faced, you are enough. You are doing the best you can with what you have.

    We all want to be accepted for who we are. But first, we must accept ourselves.

    7. Stop compromising yourself

    When you let others push you around, put everyone else’s needs before your own, or cave in to what everyone else wants because you don’t want to rock the boat, it lowers your self-esteem. You are putting their needs ahead of yours and your mind thinks to itself, “I guess I’m not that important”. I worked with two different clients just last week on this very thing. They were both putting everyone else’s needs ahead of their own – and it was having a significant and negative impact on their health and well-being.

    Now, I’m not suggesting you shouldn’t take care of your kids and spouse, meet your work deadlines or be there for your friends. But you’ve also got to take care of you. We compromise ourselves to fit in, to be loved and to be acknowledged. But if you are constantly compromising yourself, you will never truly feel satisfied.

    “Never chase love, affection or attention. If it isn’t given freely by another person, it isn’t worth having”

    How often do you let what others think of you or need from you dictate your actions or decisions?

    Be strong. Be assertive. Stand up for yourself. It’s time to identify what you need. Identify what you want in, and for, your life.

    Decide what is important to you. Naming these thing will give you an ‘inner compass’ to guide you. Then, identify your boundaries and the non-negotiables in your life. What are you not willing to put up with anymore? Get clear on these things now, so when the time comes to push back, stand up or politely say ‘no’, you have the ‘back-up’ and inner guidance to do so.

    8. Look for the good

    We tend to find what we are looking for. Put simply, people tend to (often unconsciously) look for things that reinforce what they already believe to be true.

    The same goes for how you see yourself. If you believe you are worthless or unlovable, you will find data to back that belief up. However, if you believe you are worthwhile and beautiful or courageous and strong, you will soon find data to back that up instead.

    The challenge with those who suffer from low self-esteem is that they have gotten into a habit of finding what’s wrong. Often, there is a negative message lodged in their subconscious mind. In some cases, they’ve just gotten really good at seeing all their faults and shortcomings.

    The easiest way to change what you see? Change what you’re looking for. Catch yourself doing something right.

    Try this: grab a journal, and for the next 21 days–each and every day–write down 3 things you value, appreciate or like about yourself. This might include acknowledging your wins or successes, things you are proud of, or noticing what you feel good about. While it may feel challenging at first, you’ll soon start to rewire your brain to see more of what’s right and less of what’s wrong.

    9. Stop negative self-talk

    Much of your belief systems come from the negative ‘story’ you are telling yourself. Your mind believes what you tell it and if the story you are playing (over and over again) in your mind is one of the worthless mistakes you’ve made, that’s what you will continue to reinforce and strengthen in your belief systems.

    Tell yourself you are worthless and incapable; your mind will believe that. Tell yourself you are able and awesome; your mind will believe that, too.

    Catch the negative self-talk and replace it with positive self-talk today.

    10. Find your tribe

    Since so much of our self-esteem is influenced by our relationships and how others see and treat us, it’s even more critical that you surround yourself with healthy, uplifting, encouraging and supporting people.

    Now, I’m not saying you need to surround yourself with a bunch of Pollyannas who constantly throw sparkles and compliments your way. It has to be sincere and true.

    Find people who know the real you – people who can speak to the value you bring, your talents and worth; people who can be real with you, sharing the positive and the constructive in an uplifting way.

    Find your people. Find your tribe.

    11. Take chances

    Many great minds have shared that failure has been key to their success, the stepping stone to their greatness and the catalyst to their growth. You might have heard the stories about Michael Jordan being cut from his varsity basketball team, Oprah Winfrey being told she wasn’t ‘meant to be on TV’ and Steven Spielberg being rejected for film school not just once, but three times.

    Taking chances, experiencing failure and building resilience is key to increasing one’s self-esteem. After all, if you never take a chance, you will never know – and you’ll stay stuck in your story.

    Each time you overcome a small challenge or bounce back from a set-back, you build that muscle. People don’t regret failing, they regret not trying. The more you try, the more you put yourself out there – the stronger you and your self-worth will become.

    12. Find meaning and create goals

    As humans, we all need to learn, develop, grow and contribute. When you are suffering from low self-esteem, this can create a vicious cycle:

    You don’t feel great about yourself, so you don’t go out there and make stuff happen. Because you’re not being successful, you feel a lack of self-worth.

    It’s time to break the cycle.

    Take steps that allow you to become who you are truly capable of being. Perhaps this is about finding something that gives you meaning, or maybe it’s about the steps you need to take to get from where you are to where you want to be. For example, the act of helping others–contributing, volunteering and being kind–have shown to not only increases self-esteem, but also happiness, health and satisfaction.

    Start with something small and work your way up. Each small success will bring about greater confidence and ultimately, a stronger sense of self-esteem.

    Start your journey to increase self-esteem

    Let’s be honest, this is not an easy journey. It can be challenging, but the challenge is what builds depth, strength, character and resilience. If the reward is greater self-esteem, which leads to greater relationships, a better career, increased health and well being, more success, and a greater sense of self-worth, I’d say it’s worth it.

    While you live in a society where you are constantly bombarded with messages of not being enough and how you could be better, just remember this:

    You are awesome. You are deserving of love, happiness and success. You are worthy. You are imperfectly perfect. It’s not by chance that you have arrived here, on this planet, at this very time. You are not a mistake. And even if you feel inadequate, unlovable or unworthy, know that you are none of those things. You are enough! You may not be able to believe this just yet, but some part of you, deep down inside knows this to be true.

    Now, it’s time to take the steps above and realize it for yourself.

    Featured photo credit: Unsplash via unsplash.com

    Reference

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    The Definitive Guide to Cope with Work Stress (Simple and Effective)

    Workplace stress is a modern epidemic. More than one-third of American workers experience chronic work stress. This is estimated to cost American businesses up to $300 billion a year in lost work hours and medical bills.[1]

    Clearly, if you’re suffering from work stress – you’re far from alone. But, work stress isn’t inevitable.

    In this article, I’m going to help you identify the root cause of your stress and suggest the most suitable ways to cope with it so you can become a happy and productive worker again.

  • Where does work stress come from

    Certain factors tend to go hand-in-hand with work-related stress. The causes of stress include:

    • Too much work – you find yourself saying: “There are not enough hours in the day!”
    • The job is too easy, not challenging or inspiring – this is where boredom (which is stressful) sets in.
    • Pressure from co-workers or lack of social support – colleagues are not helpful or only care about their own tasks.
    • Little praise and lots of criticism – this is where a lousy manager uses constant criticism to ‘try’ to motivate you.
    • Very demanding or competitive working culture – sales departments often fit this category.
    • Not having enough control over job-related decisions – this is when people try to micro-manage you.
    • High expectations on yourself or seeking perfection – while it’s good to do your best, being a perfectionist can be a powerful stress generator.
    • Low salary – if you work hard but receive slim financial rewards, you may start to feel downhearted, frustrated and stressed.

    The negative effects of stress on your mind and body

    Chronic stress is bad news for your health. These are some health symptoms of stress:[2]

    If stress hormones are triggered in your body for extended periods, they can lead to increased physical aging. This is because stress makes your cells look and act older – and this is reflected in your physical appearance.[3]

    In addition to the negative effects on your body, stress also has a significant influence on your brain – negatively impacting your daily performance.

    I recommend you watch the 4-minute video below to see just how stress can wreak havoc on your brain and your performance:

    How to cope with work stress

    You don’t need to be a victim of work stress. Here’s how to manage stress in the workplace:

    1. Set aside some time for planning

    If work has become too much for you, and you’re constantly falling behind… stop! Instead of trying and failing to catch up, you’d be much better off spending some time thinking about your goals and how your prioritize your tasks.

    Learn how to set clear goals with this step-by-step guide:

    How to Set Goals: 10 Steps to Stay Focused

    For instance, if your initial goal is just to get on top of your work (probably for the first time in months), then take 10 minutes to think clearly and deeply about how you can achieve this. Most likely, you’ll be able to come up with tasks that you need to complete to reach your goal. And once your goal and tasks are clear in your mind, you’ll be ready for the second step.

    2. Align your tasks with your goal

    Just knowing your goal and associated tasks is not enough. Many people reach this stage but still fall behind with their work and fail to achieve their goals.

    The secret is to understand which of your tasks should be high priority and which ones can be done when you have spare time.

    For example, checking your inbox every 20 minutes may seem to be a productive task for you, but in reality it acts as a constant distraction and productivity killer. Instead, you’d be better off setting aside 30 minutes in the morning to check your emails and 30 minutes in the afternoon to do the same.

    By doing this, you’ll free up the bulk of your day for tasks that can help you reach your goal. These tasks are likely to be things like: writing a business proposal, creating a PowerPoint presentation, and finishing an important project.

    Learn how to prioritize in my other article:

    How to Prioritize Right in 10 Minutes and Work 10X Faster

    3. Remove, change or accept the stressors

    How to tackle specific work stressors? I recommend the following method that WellCast introduced:[4]

    Take a piece of paper and divide it into three columns. At the top, write remove in the first column, change in the second and accept in the third.

    Next, think of the stressors that are getting to you the most. Perhaps it’s your paycheck; it might be way smaller than you’d like or feel that you deserve. Don’t worry, this is your chance to break free from the stress surrounding your low pay.

    Think for a few moments, which would you prefer:

    • To remove yourself from the company
    • To try to change your salary by asking for a pay rise
    • To accept that your salary is okay for you

    You may be surprised at what thoughts come into your mind. Don’t reject them, but allow yourself time to be clear on how you’d like to proceed.

    If the status quo feels good to you, then write “paycheck” in the accept column. If you decide you want to increase your salary but stay in the same company, write “paycheck” in the change column. And finally, if you decide the time is right to seek a new opportunity at a different organization, then write “paycheck” in the remove column.

    By being decisive in this way, you’ll immediately feel freer and in control of your destiny. And your stress levels will begin to trend downwards. All that remains is to set yourself a clear goal of what you want to achieve and how you’re going to do this.(Luckily, steps #1 and #2 above will help you out!)

    Of course, if you have multiple work stressors, then use your remove, change or accept sheet to work through all of them. It will be time VERY well spent.

    4. Create positive relationships at work

    One key to improving your ability to manage stress is being able to accept help from others. Not only does it alleviate negative circumstances by simply distracting you and creating a buffer between daily tasks and their negative connection, it will provide a sense of support and relief.

    Make an effort to create friendships with your colleagues. Go to the after-work happy hour or just ask a colleague out for coffee at lunchtime. Not only will you have someone to confide in, but you will start to associate positive feelings to work.

    Forming a healthy relationship with your manager or supervisor is also a good way to alleviate stress. Positive, two-way conversations about where you stand in your job, being honest about how you feel, and working together to make a plan of action in terms of improved work conditions and expectations are paramount. This will lead to opening up and receiving the necessary resources you need to support or help you.

    5. Take time out for yourself

    Anyone can get overwhelmed when stress occurs at work, and this can spill into other areas of your life. This is why it’s important to clock out mentally from your job from time to time.

    Take time off to relax and unwind in order to regain your energy and come back to work invigorated. Make sure you actually do something you enjoy like spending time with your kids or partner, or visit that country you’ve always wanted to explore.

    If taking time off work isn’t possible in the midst of your stress, take scheduled breaks throughout your day. Sit quietly somewhere or do some stretches to get your blood flowing like in the example below:

    6. Take mindful action towards your health

    The irony of stress is that your healthy habits can take a backseat. Maintaining and even improving your health will keep your stress under control. Here are some ways to keep you physically fit:

    • Eat healthy foods. Make sure your diet is full of foods that provide your body with sufficient nutrients. Eat more fruits and green vegetables, whole foods, omega-3 rich fish, and seeds such as flax, chia and hemp. These types of food ensure your body is working optimally to cope with its stress mechanisms.
    • Avoid unhealthy foods. This is obvious, but it’s these kinds of food you reach for in times of stress and negativity. High fat foods such as cheese and red meat cause sluggishness and tiredness. Foods high in refined sugars like biscuits, chocolate bars, and bread can be convenient snacks, but they cause you to crash and burn. Same with caffeinated drinks such as coffee and sodas – these are just ‘band aid’ habits that interfere with your ability to sleep.
    • Exercise regularly. Endorphins are the best for counteracting stress, and what better way to release them than doing physical exercise. Exercise creates a distraction and helps you get your thoughts back together in an orderly way. Start a new exercise regime – whether it’s running, swimming, cycling or walking to work. Getting your blood and endorphins flowing will make you feel happier.
    • Get enough sleep. Make getting 8 hours sleep a priority. When we’re stressed it can sometimes feel hard to get to sleep but sleep deprivation only exaggerates our current stress. A well-rested mind is able to find solutions to problems more easily and reacts better to daily stressors.

    Everyone encounters stress at work. It’s a natural and normal human reaction. The difference between letting the stress overcome you and coping with it is getting a head start by creating a positive environment and lifestyle.

    Counteracting stress is both an inside and outside job. Focusing on improving your health will create a positive mind able to react better. Forming positive relationships with certain people around you will give you emotional support.

    Beat stress with the right mindset.

    Featured photo credit: Caio Triana, Pixabay via pixabay.com

    Reference

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    The Ultimate Exercises to Improve Posture (Simple and Effective)

    Bad posture is a common problem for many people, as we live in a world full of activities leading to poor posture. Postural dysfunction (poor posture) is when our spine is situated in unnatural positions for extended periods of time, occuring as a result of one’s daily activities. [1]

    Some causes of poor posture include: slouching in a chair, hunching your back, improper understanding of correct posture, leading a sedentary lifestyle, not having an exercise routine, poor core stability, and looking down at your computer and/or cell phone for extended periods of time. However, poor posture can easily be corrected.

  • Why you should fix your bad posture now

    Bad posture doesn’t only make you look unhealthy and unattractive, it also causes several health problems. Take a look at this infographic to learn how bad posture makes you look and feel unhealthy and tired, and how good posture makes you look and feel healthy and confident:[2]

    Know if your posture is really bad

    Let’s examine some examples of poor posture versus good posture.[3]

    • Poor Posture: Rounded shoulders, slouching, head tilted forward, bent knees, pot belly
    • Good Posture: Straight line from your ear to your shoulder to your hip, balanced and upright posture

    So, what can you do to correct poor posture?

    Simple exercises to improve your posture

    Poor posture can lead to serious neck pain and muscular imbalance. To correct this, we must activate our weak muscles while stretching our tight muscles.[4]

    The following video outlines several exercises you can do to improve your posture:

    Let’s examine these exercises you can do to improve your posture in greater detail:

    Exercise #1 – Reverse Plank Bridge

    The Reverse Plank Bridge activates specific muscles while stretching key muscles like your pectoral muscles and the muscles in your neck. This exercise requires the following:

    1. Keep your arms straight and pull your shoulders back.
    2. Bring your shoulder blades together.
    3. Tuck your chin.
    4. Push your chest up and extend your spine.
    5. Your fingers can be pointed forward or backward.

    Exercise #2 – Arch Up

    The Arch Up exercise consists of three movements. All three movements require you to tuck your chin and do an external rotation of your arms (thumbs should go upward).

    1. Shoulder flexion. Push your arms and shoulder blades upwards and try to raise your arms as high as possible without bending them.
    2. Horizontal abduction. Lift your arms as high as possible to the side and try to bring your shoulder blades together.
    3. Shoulder extension. Push your arms upwards (thumbs up) and lift them as high as possible.

    Exercise #3 – Plank

    Planking is one of the simplest exercises that give you plenty of health benefits. Planking can improve your posture if done correctly. When doing the plank exercise, be sure to keep your legs straight, don’t allow your lower back to sink, and make sure you are looking down at the floor.[5]

    Exercise #4 – Posture Belt

    Another way to fix your posture, especially your back posture, is to wear a posture belt. Wearing one during the first few hours of morning is good practice.The following steps were outlined by Pranayoga.

    1. Place the strap over your upper back and hold the ends in each hand.
    2. Drape each end of the strap over its respective shoulder.
    3. Cross the strap in the back holding one end in each hand.
    4. Pull the straps so that you feel it in your trapezius muscles and secure the ends at the front.

    Exercise #5 – Wall Angels

    This exercise is a simple way to test your posture. To do this exercise, simply lean back against the wall and lift your arms up and down (think of lying down in the snow and creating “snow angels”).[6]

    Make sure your rear is touching the wall and your back is flat against the wall. Watch the following video for a demonstration of this exercise:

    Exercise #6 – Up Against the Wall

    One of my favorite stretches is Up Against the Wall. Here you will put your hands behind your head, place your elbows to the wall and stretch. The following video provides a demonstration of this stretch:

    Exercise #7 – Text Neck

    Lastly, this exercise will help you prevent bad posture, and it’s easy to do several times during the day. The exercise is simply to stop looking down at your phone. Obviously, we are not going to stop using our phones anytime soon, so a solution is this: bring your phone to you at eye level.

    Your posture is guaranteed to improve if you follow these 7 exercises; however, you must be disciplined and train your body to achieve good posture. Also, start today! It becomes much more difficult to improve bad posture the longer you put it off. Improving your posture will improve your life.

    Featured photo credit: Freepik via freepik.com

    Reference

    [1] ThePhysioCompany.com: Symptoms, Causes and Treatment of Bad Posture
    [2] Yalch Clinic: Bad Posture vs Good Posture
    [3] ThePhysioCompany.com: Symptoms, Causes and Treatment of Bad Posture
    [4] Calisthenicmovement: Improve Your Posture
    [5] NHS.UK: 10-minue abs workout
    [6] PhysicalTherapyVideo: Most Important Exercises to Help Pinched Nerve & Neck Pain

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