How to Keep Your Motivational Mojo When the Chips Are Down

Author Article

How to Keep Your Motivational Mojo When the Chips Are Down

Image credit: John M Lund Photography Inc | Getty Images

Tiffany Delmore
GUEST WRITER
Co-founder of SchoolSafe
Opinions expressed by Entrepreneur contributors are their own.

The road to entrepreneurial success isn’t paved in gold. It might, in fact, be strewn with nothing more thrilling than horse manure. After all, according to the list of startups to watch from The New York Times and CB Insights, many next-gen business entities are in the booming agricultural technology space.

Somehow, the visual of a road dotted with the droppings of our four-legged friends fits. After all, any serial entrepreneur will tell you that being an early founder can feel crappy. Late nights turn into early mornings, and all the while, you’re wondering if the time spent is worth it.

If you can stay motivated, it will be worth it — beyond your wildest dreams, perhaps. But you have to stay the course, and far too many would-be founders let go too early in the journey.

It’s about finding bliss amid the cow chips.

The key to staying the course is to unearth the innately wondrous aspects of working at 2 a.m. to tweak a product design or construct an airtight elevator speech. In that vein, Thomas Corley’s five-year Rich Habits Study gives a peek into the behaviors and motivations shared by folks who hit the million-dollar mark.

What Corley found is that even though entrepreneurship can be difficult, the difference between winners and losers is a matter of perspective. Those entrepreneurs with self-confidence, passion for their work and eternal optimism found love for their work, even in the midst of frustration.

Related: 7 Life Lessons From My Entrepreneurship Journey

Most entrepreneurs who have made it can attest that enthusiasm and motivation amid hardships kept them plodding along, despite the temptation to give it all up. If you want to join their ranks, you must accept what they learned: Nobody can authorize or deny your entry into the hall of entrepreneurial heroes — except you.

In other words, get out your waders because it’s time to go knee-deep into what may stink today but provide rich soil for a fertile tomorrow. Use these three strategies to stay motivated:

1. Identify your raison d’étre.

Once you’ve started a business, you’ll constantly be asked to validate your commitment. If you have no answer to the question “Why do you want to do this?” you’re already done. Dig deep into your psyche to find out what makes your venture important to you. For Chase Jarvis, the CEO of CreativeLive, the biggest concern was not allowing the desire for money to become his No. 1 focus. “Be careful if you’re only committed to something for the next two weeks or the next paycheck,” he advises. “Pretty soon, that eroding mentality of constantly chasing the next thing will hurt you. Alignment provides a level of hunger that can’t be achieved when you’re just working towards a paycheck.”

Shift your thinking to mirror Barry Turner, one of the founders of Lenny & Larry’s protein-rich cookies. He still has a palpable commitment to and enthusiasm for the company he founded 25 years ago. As he told one interviewer, “I always dreamed when I started this that it will be sitting between Oreo and Chips Ahoy.” Put your own “why” in language just as colorful and specific, and your hustle will feel worthwhile.

Related: 5 Learnings From an Entrepreneurial Journey

2. Go for four.

Forget about a seven-day workweek. Chances are good that it will only drive you crazy and make you less productive than before, according to one Wharton professor. If you really want to get good at managing your finite moments, try budgeting your tasks within a four-day workweek. This challenge should leave you asking yourself how you can boost your efficiency. And if you manage it, you’ll find you have the time you need to take care of yourself and spend time with friends and family.

To be sure, pulling off a quick-as-lightning workweek takes some chutzpah and discipline. Rather than use day five as a chance to veg out, concentrate on making it count in other areas. It might be a day of personal development or an opportunity to research new business opportunities. Just keep it free from all the operational stuff so you can focus on adding breadth and depth to your business and yourself.

3. Hunt down your missing skill.

What would you never list on your résumé? Public speaking? Coding? Networking? Identify your underdeveloped skill set, and then do something about it. Chances are good that you’ll find some important stuff you need to know — or will if your company takes off. For example, when he moved to Texas, Ignitia Office co-founder Josh Bobrowsky realized that business deals happened at the gun range. The trouble was that he wasn’t a gun-toting guy — yet. After taking private lessons for months, he nailed the ability to shoot from the shotgun and the hip.

Be aware that what you lack might not seem important today, but it could be critical in the future. For instance, if you’re having trouble building your business brand, why not begin by developing a personal brand through social networks like LinkedIn? Your self-discovery could open new doors and launch you into opportunities you never realized existed.

Is it tough to remain curious and optimistic while trudging through what looks like mud but smells otherwise? Sure. But getting through the bad stuff with a smile on your face will help you persevere — not to mention appreciate the beautiful crops that will one day burst forth from the entrepreneurial soil you’ve laid.

5 Motivational Life Mantras For A Happy And Successful Life

Author Article

1) Before You Tell Your Thoughts, Think A Bit:

Speaking the wrong words at the wrong time can increase your troubles.

Ultimately, we all need self-discipline. It is a simple solution that we can easily cope with the difficulties in life, by changing our attitude. And keep love relationships for life.

2) Avoid Criticism And Do Not Make Fun Of Others:

There are two types of effects of our sensation and its outbreak. If you send positive thoughts in the form of love, affection, kindness, compassion, welfare, then it will make your relationship even more beautiful and stronger. On the contrary, those who use anger, hatred, anxiety, criticism, molestation, negative thinking and bad words, their relationship seems to be diminishing. And in this concern, love and happiness always go away from the human life. In the relationship between two people, both should have the power to understand each other, and there should be ego and hatred in each other.

3) Do You Feel Easily Miserable And Are Happy With You?

I believe that keeping good and bad habits to a limited place can lead you to the wrong path. The people have a habit of adopting bad habits early and developing them, while good habits only take place after a lot of difficult and lots of attempts. And that is why we are annoyed with each other. We should bring our inner feeling to our mind. Considering the inner feeling, we should bring positive feelings out and destroy negative feelings.

Contrary to the feeling of happiness, love, attraction, meditation, kindness and compassion, we all see it in our own nature. Our nature reflects our qualities and our happiness depends on our nature.

The easiest solution to remove the sour taste in the relationship is to humiliate your temperament and whether the situation is favorable or the opposite is always a smile. To be happy, you need to change your nature.

4) Change Your Definition:

Make your definition so much that you can easily feel happy and can be very happy. Make sure your best day is today, today you can easily live the life you want. Always remember these things, then happiness, love, freedom will always be there in your life.

If someone asks you how you live happily and enthusiastic? So your answer, “I am so happy because I live in today and easily breathe and I feel happy”.

Your attitude will help you to live a happy life. And you will always be living in the atmosphere of love, charm, helper and kindness, compassion, so that both your health and your property will be safe.

Apart from being easily happy, there is one more thing that you should be in, and it is not that easy to be unhappy. It is impossible for any person to make you sad. Make sure to limit your frustration to a limit. You will be disappointed if you lose more than $ 1 million in the day, if you have any such event in your life then you should be disappointed. If you use these limitations in your life then you will never be easily dissatisfied. And you will be able to live happily throughout life.

5) Use These Conditions:

You make all the changes just to make positive changes in life. To increase these habits you need to be humble, honest and consistent. All the time, you should be aware of this new definition of life. Write all these terms on many pages and put them at different places in the house. So that your attention will turn to them again and again. You can also keep all these terms as wallpaper of your computer, laptop or mobile phone.

Doing so will change your bad habit in good habits in just a few days, and you will find yourself the happiest person in this world. You can always be happy with doing this. And you can also learn how to please others with your attitude.

And there will be no place for anger, hatred, despair and trouble in this world.

Always remember one thing ….

Love and happiness win everywhere.

How Anxiety Can Transform Normal Into Extraordinary

Author Article

People often wonder if they can live a normal life with anxiety. Dealing with anxiety isn’t easy. Living with that tightness in your throat, those butterflies in your stomach, those racing thoughts of “what if’s” spinning through your mind, and the constant feeling that something just isn’t right can be miserable. Anxiety can be overwhelming when it strikes, feed on itself, and leave you wondering if you’re losing your mind.

Close to 40 million Americans live with some form of anxiety in their lives. And while those numbers may seem unreasonably high, anxiety symptoms are highly treatable, and moderate anxiety can actually enhance your life when you think about it positively, and know how to harness it for good in your life.

My new book, Hack Your Anxiety, lays out the science and sense of using anxiety to your advantage. And while there can be many downsides to anxiety, and its discomfort, there can be powerful upsides too.

One thing anxiety does exceptionally well is harness your attention; it simply refuses to be ignored. There is no escaping anxiety’s grip once it starts, and fighting anxiety is almost always in vain, more often escalating its symptoms than deescalating them.

The key to knowing how to use anxiety effectively and keep it fueling growth, is to recognize it as a fundamentally normal – even helpful – part of a full life.

Normalizing your anxiety, and even using it to moderate levels to inspire you to be your best self, is absolutely possible. Keeping these 10 anxiety facts in mind can help you maintain a more positive mindset that in turn can help you access this powerful resource.

1. Anxiety is an expression of how much you care.

As if to highlight our highest priorities in life, anxiety helps bring our focus and energy to protect the things that matter most to us. We worry because we care, not because we are crazy. Anxiety can’t happen without caring. Thinking about anxiety as a reflection of our top priorities can help us embrace it as a resource.

2. Anxiety is uncomfortable for a reason, forcing you to focus.

Like an alarm clock that won’t turn off until we wake up and deal with it, anxiety keeps hassling us to pay attention and tend to the problem at hand…until we do. It plays dirty this way. We can distract ourselves, even ignore it temporarily, but ultimately it will keep coming back until we allow it to direct and keep our attention.

Contrary to popular beliefcurrent science suggests anxiety may have more to do with harnessing attention and focus, than promoting fear. In this way, anxiety can be a huge help when it comes to managing our increasingly distracted attention, and forcing us to pay attention to the things we care about most. Anxiety reminds us when we start to slip, and nudges us to stay focused on our top priorities.

3. Beware of the quicksand of resistance

It’s natural to resist anxiety, but beware of the boomerang effect of actively resisting it. The more you worry about your anxiety, the harder it becomes to manage, and the more acutely you will feel it. Even trying to suppress anxious thoughts can have the effect of raising anxiety levels in experiments. There is simply no effective way to avoid anxiety, and its effects.

4. Name anxiety to tame it.

Naming how you feel can deliver control over your experience. The simple act of naming our emotions is a well-documented, powerful tool in gaining control of them. And while you’re at it, why not label it as positively as possible? How you label your anxiety actually defines how you will experience it – if you label it as terrible and miserable, it will feel terrible and miserable. Whereas if you label it as positively as you can (i.e., excited, fired up, or ready to focus), you will likely experience it more positively.

5. Anxiety can be good for your brain.

Stress hormones can facilitate optimal performance, and also help us learn from our experiences so that we can do it again, with increasingly less effort. Acute bouts of stress can help boost neural growth and memory, according to recent research from Berkeley. Just as straining muscles and bones are how we build strength, working with stress helps us get stronger and better at it.

6. Anxiety fuels needed motivation and solution-finding energy.

Anxiety is energy waiting to be utilized. Thanks to its activation of our threat response, anxiety grabs our attention and stirs our motivation to act. Can’t stop worrying about those bills that need paying, or that yardwork that keeps waiting? You probably won’t until you actually get to them. This is your anxiety nudging you to take care of the tasks of life that matter to you, even if you might not feel like it.

7. Optimal sleep helps you use anxiety effectively.

Research keeps coming how important sleep is to function at our best. Our brains need sleep to absorb new information as well as flush toxins. Sleep allows for recovery, and thus prepares us to make the most of stress and anxiety in our life. Inadequate sleep does the opposite, and has been shown to exacerbate anxiety. 7 – 9 hours per night is the recommended amount of sleep that allows you to use anxiety most effectively.

8. Healthy anxiety can fuel optimal performance

Anxiety offers within it the seeds of our deepest desires and values. Worrying about doing your best at work or home can fuel you doing your best. Mihaly Csikszentmihalyi, researcher and positive psychology expert, coined the term flow to describe a state of mind where your actions, thoughts and bodily responses are aligned, tasks are done with ease and clarity, and there is a feeling of effortlessness and utmost concentration. It is also a state of moderate arousal and stress – an uncomfortable place – where we actually experience our highest achievements in life.

Stress – even anxiety – is always part of our best effort, creating the focus, drive, and energy to take action. Action creates momentum that in turn channels more productive action. Being in flow promotes a powerful sense of positivity and well-being, but importantly, such a state is not comfortable: it is born of stress, and often anxiety.

9. Anxiety Can Give You A Competitive Edge (even when you think it can’t)

Athletes know this feeling as well, as do high level performers, describing an experience of being “in the zone” when they are most likely to achieve their goals. The beloved fable of the tortoise and the hare illustrates the fuel anxious feelings can bring to our lives. So confident and relaxed in his race against the tortoise that the hare allows himself to stop trying, and take a fateful nap. Meanwhile the slow, steady, and undistracted tortoise channels the stress of his disadvantage into momentum that ultimately wins the race. Stress and anxiety can provide the energy and focus we need to try our best – using its fuel can help us stretch for our best.

10. How you think about anxiety controls how it affects you

Perhaps the most important fact about anxiety to know is the power we all have to control our thinking about it. In fact, a large scale study has found that how you think about stress actually defines the impact it has on your life; the more you see it as a positive resource, the more positive it will be, and visa versa. People with a healthy relationship with anxiety tend to view anxiety and stress as a normal part of life, and appear to bounce back from stressful times more easily than those who worry about their worries. Not only is it healthy to keep a positive attitude about anxiety, a healthy attitude can actually help keep anxiety’s impact healthy.

Dealing with anxiety isn’t easy and it can be hard to feel normal when you struggle with it. Not only is anxiety both a normal emotion and a normal part of life, it can be a powerful resource to channel our best effort. Thinking about it this way allows it to be.

If you want anxiety to be a healthier part of your life, changing how you think about it is a critical first step that can allow you to harness its energy and motivation toward your highest goals. This is how anxiety can fuel the extraordinary.

This post originally published on Dr. Clark’s blog

8 Ways To Persevere When Depression Persists

See PsychCentral Article Here
By 

Although I like to cling to the promise that my depression will get better — since it always has in the past — there are long, painful periods when it seems as though I’m going to have to live with these symptoms forever.

In the past, there was a time when I had been struggling with death thoughts for what seemed like forever. One afternoon, I panicked when I surmised that they might always be with me. I embraced the wisdom of Toni Bernhard, who wrote a brilliant handbook for all of us living with chronic illness, How to Be Sick. While reading her words, I mourned the life I once had and made room to live with symptoms of depression indefinitely.

The death thoughts did eventually disappear, but I’m always mindful of my depression. Every decision I make in a 24-hour period, from what I eat for breakfast to what time I go to bed, is driven by an effort to protect my mental health.

When I hit a painful stretch that feels like forever, I return to Bernhard’s insights and to my own strategies that have helped me persevere through rough patches along the way.

Here are some of them:

1. Revisit the Past

When we’re depressed, our perspective of the past is colored by melancholy, and we don’t see things accurately. For example, if I’m in a low mood, I look back on those years when I experienced death thoughts and think that I felt nothing but depression for more than 1,000 days. It’s helpful to peak at my mood journals from that period to see that I did have some good days and good times scattered throughout the painful stretches, which means I will have good hours and days in coming hard periods as well.

I also look at photo albums that bring me back to moments of joy sprinkled in amidst the sadness; these give me hope that even though I’m still struggling, it’s possible to contribute a nice memory to my album.

2. Remember that Pain Isn’t Solid

Going through mood journals is also a good way to remind myself that pain isn’t solid. I may start the morning with excruciating anxiety, but by lunch I might be able to enjoy a nice reprieve. At night I may even be capable of laughing at a movie with the kids.

Bernhard compares the painful symptoms of her illness to the weather. “Weather practice is a powerful reminder of the fleeting nature of experience: how each moment arises and passes as quickly as a weather pattern,” she writes.

I like to think of my panic and depression as labor pains. I breathe through the anguish, trusting that the intensity will eventually fade. Hanging on to the concept of impermanence gives me consolation and relief in the midst of distress — that the emotions and thoughts and feelings I’m experiencing aren’t solid.

3. Maximize Periods of Wellness

Most people who have lived with treatment-resistant depression or another chronic illness have learned how to maximize their good moments. During painful stretches, I consider these moments to be the rest periods I need between contractions. I soak them in as much as humanly possible and let them carry me through the difficult hours ahead.

4. Act As If

Author and artist Vivian Greene has written, “Life isn’t about waiting for the storm to pass … It’s about learning to dance in the rain.”

That sums up living with a chronic illness. There’s a fine line between pushing yourself too hard and not challenging yourself enough, but most of the time, I find that I feel better by “acting as if” I’m feeling okay.

So I sign up for a paddle-boarding club even though I don’t want to; I have lunch with a friend even though I have no appetite; I show up to swim practice with tinted goggles in case I cry. I tell myself “do it anyway” and operate like I’m not depressed.

5. Embrace Uncertainty

Not until I read Bernhard’s book did I realize that much of my suffering comes from my desire for certainty and predictability. I want to know when my anxiety will abate, which medications will work, and when I’ll be able to sleep eight hours again. I’m wrestling for control over the steering wheel, and the fact that I don’t have it is killing me.

The flip side, though, is that if I can inch toward an acceptance of uncertainty and unpredictability, then I can lessen my suffering. Bernhard writes:

Just seeing the suffering in that desire loosens its hold on me, whether it’s wanting so badly to be at a family gathering or clinging to the hope for positive results from a medication or desiring for a doctor not to disappoint me. Once I see the [suffering] in the mind, I can begin to let go a little.

6. Stop Your Inner Meanie and Remember Self-Compassion

Like so many others who battle depression, I talk to myself in ways I wouldn’t even address an enemy. I call myself lazy, stupid, unmotivated, and deserving of suffering. The self-denigrating tapes are so automatic that I often don’t catch how harmful the dialogue is until I’m saying the words out loud to a friend or doctor.

We can relieve some of our suffering by addressing ourselves with the same compassion that we would offer a friend or a daughter. Lately, I’m trying to catch my inner meanie and instead offer myself kindness and gentleness.

7. Attach Yourself to a Purpose

Friedrich Nietzsche said, “He who has a why to live can bear almost any how.”

When my depression gets to be unbearable, I picture my two kids and my husband, and I tell myself that I have to stick around for them. It’s fine if I never wear one of those “Life Is Good” T-shirts. I have a higher purpose that I must complete, like a soldier in a battle. I must see my mission through to the end. Dedicating your life to a cause can keep you alive and give you the much-needed fuel to keep going.

8. Stay in the Present

If we can manage to stay in the present moment and focus only on the thing that is right in front of us, we eliminate much of our angst because it’s almost always rooted in the past and in the future.

When I’m in a painful stretch, one day at a time is too long. I have to break it down into 15-minute periods. I tell myself that for the next 15 minutes, my only job is to do the thing in front of me, whether that’s helping my daughter with homework, doing the dishes, or writing a column. When 15 minutes are up, I commit to another 15 minutes. That way, I patch several days together, and before long, one of those days contains some joy.

 

Why Happy And Comfortable Won’t Get You There

See Author Article Here
By John P. Weiss

My hands are still sweating. I recently saw the outstanding documentary Free Solo. It chronicles the stunning achievement of free soloist climber Alex Honnold, as he scales the famous El Capitan in Yosemite National Park.

El Capitan is 3,200 feet of sheer granite, and Honnold climbs the whole thing in under four hours.

Without ropes.

I read Honnold’s fascinating book, Alone on the Wall, but there’s nothing like watching him in action on the big screen.

The documentary shows his exhaustive preparations, practice runs, climbing journals, and more. It also examines the relationship he has with Sanni McCandless, his girlfriend.

Dating a guy who risks his life climbing vertiginous walls of granite can’t be easy. Not to mention Honnold’s emotional remoteness, which helps him stay focused.

An article in voanews.com quotes Honnold:

“Soloing always comes from some kind of particular mental space. And it has taken some effort to cultivate the right space for a relationship, the right space to still climb at a high level and just try to balance it.”

There’s a fascinating part in the documentary where Honnold contrasts McCandless’s desire to have a happy and comfortable life with his push for climbing excellence. He mentions how being comfortable doesn’t lead to achievement.

Clearly, Honnold would not be happy resting on his laurels, because excellence comes from serious effort, not settling into a life of leisure and comfort.

In the documentary, we watch as Honnold and McCandless buy a new house and shop for refrigerators. Honnold previously embraced an ascetic life, living out of his van, shunning alcohol and red meat.

While Honnold’s fame brought endorsements and money, he remains largely unchanged. Still focused on the next climb.

For Alex Honnold, settling into a conventional life won’t do it for him. Happy and comfortable won’t get him where he wants to go. He knows that to achieve greatness in climbing, he has to keep pushing. Keep training. Keep his eye on the next prize.

“The mystery of human existence lies not in just staying alive, but in finding something to live for.” – Fyodor Dostoyevsky

I doubt the cat volunteered

Alex Honnold isn’t the only person to accomplish a dangerous challenge. Consider the life of Annie Edson Taylor. She was born on October 24, 1838, in New York.

A school teacher, Annie met David Taylor and they were married. The couple had one son, who sadly died in his infancy. Shortly after that, David passed away.

Life does that sometimes. It completely destroys the happy and comfortable world you made for yourself. When that happens, what do you do?

Do you give up? Throw in the towel? Or do you find a way forward? Rebuild and craft a new life?

For Annie Taylor, she chose a bold, unorthodox way to move forward.

After her husband died, she pursued various jobs and moved around. Concerned about finances for her later years, she decided to become the first person to ride over Niagara Falls in a barrel.

She acquired a custom barrel made of oak and iron and cushioned the interior with a mattress. Then she tested the barrel by putting a cat inside and sending him over the waterfall.

I doubt the cat volunteered. Thankfully, the cat survived and emerged from the barrel with only a small gash on his head.

Wikipedia describes the rest of the story:

“On October 24, 1901, her 63rd birthday, the barrel was put over the side of a rowboat, and Taylor climbed in, along with her lucky heart-shaped pillow. After screwing down the lid, friends used a bicycle tire pump to compress the air in the barrel. The hole used for this was plugged with a cork, and Taylor was set adrift near the American shore, south of Goat Island.

The Niagara lake currents carried the barrel over the Canadian Horseshoe Falls, which has since been the site for all daredevil stunting at Niagara Falls. Rescuers reached her barrel shortly after the plunge. Taylor was discovered to be alive and relatively uninjured, except for a small gash on her head.”

Annie Taylor never achieved the financial success she hoped for. A corrupt manager took off with the barrel and some of her money. In her final years, she managed to craft a living. She posed for photographs with tourists at her souvenir stand and pursued a few other ventures.

The point is, however unorthodox her plan, Annie Taylor didn’t give up. There was a time when she had a happy and comfortable life, but it didn’t last. So she lifted herself up, crafted a bold plan, and moved forward.

Writer Margie Warrell, in an article for Forbes.com, notes:

“Only in giving up the security of the known can we create new opportunity, build capability, and grow influence. As we do, we expand the perimeter of our ‘Courage Zone’ and our confidence to take on bigger challenges in the future.”

Warrell goes on to write:

“In short, we must be willing to get comfortable with the discomfort involved with taking risks.”

We tend to live in our comfort zones

I live in Southern Nevada, in a Del Web type community of mostly retired folks. I enjoy coffee a few times a week with a bunch of guys who are older than me.

I like hanging out with these men because they have many life lessons and wisdom to share. These guys could simply enjoy their homes and play golf, but they do more than that.

One guy goes off on mountain hikes that many young people would fail to accomplish. Another guy, who is 80 years old, rises early every day and lifts weights. These guys are intellectually curious, travel frequently, and keep pushing themselves.

What I’ve learned is that “happy and comfortable” isn’t enough. Human beings thrive when we have challenges to tackle and goals to achieve.

An article in timemanagementninja.com explains why “happy and comfortable” isn’t enough. An excerpt:

“We tend to live in our comfort zones.
Most people rarely, if ever, venture outside of theirs.
For most, it’s about going through the motions.
It is a life of routine, slackness, and minimal effort.
Yet, to reach new heights you have to push yourself.
You have to do the work. And you have to test your limits.”

There is a caveat. Important as it is to have goals and focus on achievement, we also need periods of downtime. Space in our lives to rest, think, and renew our creativity and drive.

Being happy and comfortable is fine. It’s a state we all aspire to, and there’s nothing wrong with enjoying the spoils of our efforts. But in order to keep growing and achieving, we have to push ourselves. Sometimes, when we get too comfortable, we get lazy.

I’d much rather sink into my leather couch and get lost on my laptop than drive down to the gym for another, brutal workout with my trainer. But the couch and laptop won’t help me achieve my fitness goals.

How about you? Have you been seduced by a comfortable routine and happy status quo? It’s easy to let this happen, because who wants to struggle in life? And yet, pursuing goals and doing hard things is what moves the needle. It’s how we keep growing and achieving.

Take a close look at your life. Are you a bit settled? Have you let happy and comfortable get in the way of becoming the person you really want to be?

Focused effort leads to breakthroughs!

You don’t have to risk your life climbing mountains of sheer granite, or tumble over Niagara Falls in a barrel. But you do have to get off the couch, get out of your comfort zone, and chase your passions and dreams with renewed focus and determination. Do that, and watch your life transform for the better.

Before you go

I’m John P. Weiss. I paint landscapes, draw cartoons and write about artful living. Get on my free email list here.

This article first appeared on Medium.

The Morning Routine That Can Completely Change Your Productivity Levels

See Author Article Here
By Jack Canfield

In this video, Entrepreneur Network partner Jack Canfield talks about some of the small tweaks in your morning that can lead to more success.

A few habits successful people to each morning may sound familiar to you: meditation, exercise and something uplifting.

Another habit Canfield emphasizes is the tendecy of being an early riser. Canfield mentions that many successful business leaders wake up before the sun rises, mainly to get ahead of their days or begin diving into reading early. This habit feeds into Canfield’s personal habit of a morning power hour. Canfield explains that this slice of time has drastically improved his mental health, as well as empowered him to make better decisions.

Canfield ends with this: Small changes in your routine can have a big impact on your daily results.

Click the video to hear more about the optimal morning routine.

A Surprisingly Easy Way To Become Happier

See Forbes Article Here
By Peter Ubel

GETTY

What makes people happy? A load of studies tell us that human interaction is key to our happiness. But what kind of interactions matter?  And does interaction increase everyone’s happiness, or is it something primarily beneficial to extraverts?

A fantastic study set out to answer these questions. In the study, researchers audio-recorded random times in people’s daily lives, and had research assistants figure out how often people were either: (1) alone; (2) engaged in small talk; or (3) engaged in substantive conversation. They also measured people’s life satisfaction.

They conducted the study in four groups of people: college students; people with cancer and their spouses; adults who were in a meditation trial; and recently divorced or separated adults.

Want to guess what makes people happy?

It’s not being alone. The more time people were alone, the less satisfied they were with their lives:

Posterior Bayesian point estimates for the associations between life satisfaction and spending time alone

It’s not small talk. Being engaged in such conversations wasn’t associated with an increase in life satisfaction:

Posterior Bayesian point estimates for the association between small talkPSYCHOLOGICAL SCIENCE

On the other hand, holding substantive conversations was associated with a significant increase in life satisfaction, in virtually every group of people they studied:

Posterior Bayesian point estimates for the association between substantive conversationPSYCHOLOGICAL SCIENCE

I expect some of you are thinking that social interaction is fine for the happiness of extraverts, but probably won’t work for introverts. But here the researchers found a result that might surprise you: substantive conversations predicted higher life satisfaction in introverts just as much as it did in extraverts.

This jives with my anecdotal experience. Many of the most introverted people I know are extremely social – they’re just social with a smaller number of close friends. Social interaction, meaningful social interaction, is just as important for introverts as it is for extraverts.

If you want to be happy, try to find a way to spend more time holding real conversations with close friends.

Be The One Who Saves Yourself

See ThoughtCatalog Article Here
By Ashley Spargo

In a world full of everlasting change, there’s one thing that is certain. You are the only person that can save yourself. You are responsible for your happiness and your happiness alone. If you feel as though you’re drowning, you’re responsible for making sure you come up for fresh air. You’ve had some terrible luck lately? You’ve managed to make all of the wrong decisions? You’re feeling a little unsettled in your life right now? The guy you liked screwed you over?

SO WHAT?

You need to start being selfish. You need to start realizing that you come first NO MATTER WHAT. You are what matters the most to you. You need to realize that.

You’ve had terrible luck lately? It doesn’t matter if this is in your professional or personal life. This is something that is bothering you on a regular basis. You need to realize what it is that’s causing this and how you’re feeling about it and change it. You are the only one that can change your luck and how you feel about it. If you’re not going to change it, you’re better off embracing it.

You’ve managed to make all of the wrong decisions? REALIZE WHY. Realize why and change it. There’s always a reason to make a terrible decision. He hurt your feelings so you slept with one of his friends? Totally understandable. However, making it a regular thing is not. Let’s stop acting on emotions and begin making more rational and logical decisions. There’s no excuse for terrible behavior.

You’re feeling a little unsettled in your life right now? Change it up. Thinking about applying to grad school? Do it. Thinking about a career change? Start making moves. You control your happiness and if you’re feeling a bit blah about where you are in your life right now, do something about it and do it now!

The guy you liked screwed you over? WELCOME TO THE DAMN CLUB. He wasn’t worth your time anyway. You were much hotter than him, you cared more than he did, and let’s be honest, no one wants someone who’s sleeping with everyone. You’re feeling upset about the way things ended and that’s completely understandable. Stop feeling as though this didn’t work out because of something you did. Stop feeling the urge to drink until you no longer want him. What you need to realize right now is that he’s an ass. He’s an ass and a douche. You deserve a hell of a lot better and your time is coming.

Stop hoping for someone to come around and save you. Save your damn self. You’re worth so much more than you’re showing. Now act like it, girl.

12 Damn Good Ways To Rediscover Your Motivation

See ThoughtCatalog Article Here
By Amy Horton

You’re dragging. Your life feels like an endless, meaningless repeat of the same old routine for the foreseeable future. It’s become difficult to get yourself out of bed in the morning because you simply don’t want to do what you need to do for the day. Don’t imagine you’re alone – everyone goes through this, and a lot of people get stuck in it. If you have no interest in becoming one of them, then read on.

1. Change your morning schedule.

It can be tough to do, especially if you feel no motivation to get up in the first place. Start small. If you’re a snooze button fiend, change up your alarm method – or placement. Switch to a different, delicious kind of breakfast if you can. Set ten minutes aside to meditate, stretch, or practice yoga. Choose anything that will help you personally succeed.

2. Find something that inspires you to kickstart your day.

What do you like to do to energize and push yourself forward? It matters, because if you’re consistently dragging in the morning, you need a special kind of nudge. Find what makes you want to jump out of bed and get into the thick of things. The list of possibilities is endless – it all comes down to finding the spark that works for you.

3. Meditate on a regular basis.

Whether you do so in the morning or not, it’s a good idea to engage in some sort of daily meditation practice. If that sounds daunting, approach it incrementally. You don’t have to set aside an hour or two – the regularity is what matters, not so much the length of the meditation. Once you make your ten or fifteen minutes into a daily habit, you’ll find it easier to expand your practice. It’ll feel so good that you will want to stay longer.

4. Dig deep.

You might be having a tough time finding motivation to try something new. Perhaps the problem is that you’ve lost your drive for what you’re already doing. Either way, you have to get down to the root of the issue. Is it fear? Is it a lack of inspiration? Does it relate to some other issue happening in your life? If you want to rediscover the drive that you need for a fulfilling journey, then you have to put in the internal work.

5. Reprioritize.

It’s so easy to get sidetracked in the day-to-day chaos of the hectic world that you live in. Don’t beat yourself up over it. It happens to everyone and most are completely unaware of the problem. They don’t understand why they feel overworked, stressed, and discontent. Sit down and make two lists – one with the activities you engage in that bring you joy, and one with those that cause you stress. Make the decision to incorporate more of those that are joyful and also to put them first as much as possible. Starting with the positive will make those tougher tasks easier to bear.

6. Get moving.

It may be well-worn advice, but it’s true – revving up your heart produces endorphins and motivates you to get the rest of your day in order. If you can stand it, try to start your morning off with some exercise, even if that just means getting outside and taking a walk in the fresh air. If you combine a workout with time in nature, you double the potential benefits. You’re almost guaranteed to be in a better mindset post-exercise.

7. Be brutally honest with yourself.

Is there an actual issue interfering with your motivation, or have you let yourself get lazy? Sometimes the truth is difficult to face. Everyone gets comfortable and complacent, but it’s your job to keep things fresh and rediscover your zest for life. If you don’t have that going for you, what’s even the point, right? Take a good hard look at the underlying problems.

8. Rest – but really, truly rest.

In today’s world most people don’t really take breaks. You may tell yourself something you’re doing counts as “rest”, but odds are you’re still letting the rest of your life interfere with your relaxation. You have to set aside time to honestly let go, and if you’re lucky, there are people around you who can assist you with that. They’ll probably be glad to lend a hand if you express the crucial necessity – and it won’t hurt if you offer to do likewise in the future. There is no shame in relying on those who care for you.

9. Try something wildly outside your comfort zone.

Part of your problem could be a lack of new elements in your life that pique your interest. When you fall into a rut, you must pull yourself out of it – and one way to do that quickly and effectively is to attempt something that scares you. It’ll keep your enthusiasm alive and inspire you to go above and beyond where you are now.

10. Dance!

Seriously. Dancing is incredibly freeing and it brings the best out in everyone. It awakens your inner child and puts a smile on your face – what can possibly be wrong with that? Let everything go and dance like nobody is watching you. Life is too short to care, and nothing feels better than giving your body license to move in the ways that feel primal and true. It’ll take you out of your head and into your heart.

11. If you don’t like your life, step back and try to pinpoint why.

There’s nothing worse than feeling dissatisfied with your existence, but a staggering number of people out there aren’t happy. Most likely you’ve been plodding along and haven’t taken stock of where you are and what’s keeping you from satisfaction. Has something changed, or is the issue that nothing’s changed at all? Figure it out.

12. Be as completely present in the moment as humanly possible.

Your unhappiness could stem from the simple fact that you are living in the past or the future instead of the here and now. If you’re dragging, take note of every moment as it happens, and you’ll forget to worry about anything else. Your inherent motivation lies in the fact that none of us are guaranteed the next month, day, hour, or even minute. Take charge of your life and enjoy it fully as long as you hold its preciousness in your grasp.

50 Ways To Live On Your Own Terms

See Author Article Here
By BENJAMIN P. HARDY

GETTY IMAGES

1. Stop depending on caffeine

“Addictions embody repetition without progress. They produce incapacity as a payoff.” — Steven Pressfield

Although people think they perform better on caffeine, the truth is, they really don’t. Actually, we’ve become so dependent on caffeine that we use it to simply get back to our status-quo. When we’re off it, we underperform and become incapable.

Isn’t this absurd?


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The problem isn’t the caffeine. It’s the compulsion and dependence. The need to rely on it to do everyday tasks which shouldn’t require it. Use it if it’s strategic, don’t abuse it to the point of ineffectiveness.

In his book, The Untethered Soul, Michael Singer argues that your energy should come from within — from your why — not from external stimulants. The scientific backing is substantial and unsurprising: intrinsic motivation destroys extrinsic motivation every day of the week.

Motivation aside — healthy eating, sleeping, and intensive exercise produce higher quantities and quality of energy than caffeine ever could. A holistic approach to life is essential. Garbage in, garbage out.

2. Pray or meditate morning, mid-day, and night

In a recent interview at the Genius Network mastermind event, Joe Polish asked Tony Robbins what he does to get focused. “Do you meditate? What do you do?” Joe asked.

“I don’t know that I meditate. I don’t know that I want to meditate and think about nothing,” Tony responded, “My goal is clarity.”

Instead of full-on meditation, Tony has a morning routine that includes several breathing exercises and visualization techniques that get him to a state of clarity and focus. For me, I use prayer and pondering (my version of meditation) as the same vehicle.

Whatever your approach, the goal should be clarity and focus. What do you want to be about today?

What few things matter most during the next 24 hours?

I’ve gotten the best results as:

  • My morning prayer and meditation are motivational
  • My afternoon prayer and meditation are evaluative and strategic
  • My evening prayer and meditation are evaluative and reflective

3. Read 1 book per week

People living ordinary lives seek entertainment. People living extraordinary lives seek education and learning. It is common for the world’s most successful people to read at least one book per week. They are constantly learning.

I can easily get through one audiobook per week by just listening during my commute to school and while walking on campus. Taking even 15–30 minutes every morning to read uplifting and instructive information changes you. It puts you in the zone to perform at your highest.

Over a long enough period of time, you will have read hundreds of books. You’ll be knowledgeable on several topics. You’ll think and see the world differently. You’ll be able to make more connections between different topics.

Reference #19 on this list if you feel you’re “too busy” to read one book per week. There are methods to make this task extremely easy.

4. Write in your journal 5 minutes per day

This habit will change your life. Your journal will:

  • Clear your emotions serving as your personal therapist
  • Detail your personal history
  • Enhance your creativity
  • Ingrain and enhance your learning
  • Help you get clarity on the future you want to create
  • Accelerate your ability to manifest your goals
  • Increase your gratitude
  • Improve your writing skills
  • Lots more …

Five minutes per day is more than enough. Greg McKeown, author of Essentialism, recommends writing far less than you want to — only a few sentences or paragraphs at most. This will help you avoid burnout.

5. Marry the person you love, and then fight to make that marriage amazing (don’t give up like most people do when it becomes work)

“For all the productivity and success advice I’ve read, shaped and marketed for dozens of authors in the last decade, I’ve never really seen someone come out and say: Find yourself a spouse who complements and supports you and makes you better.” — Ryan Holiday

Research done by economists have found — even after controlling for age, education, and other demographics — that married people make 10 to 50 percent more than single people.

Why would this be?

Being married gives you a higher purpose for being productive. You are no longer a lone ranger, but have another person who relies on you.

Marriage also smacks you in the face with what’s really important in life. Sure, hanging out and partying is fun. But too many people get stuck in this phase and miss the meaning that comes from building a life with someone.

You will never find a better personal development seminar or book than marriage. It will highlight all of your flaws and weaknesses, challenging you to become a better person than you ever thought possible.

Said Thomas Monson, “Choose your love; love your choice.” After you’ve chosen the person you love, love them. You don’t marry to make yourself happy, you marry to make someone else happy. Said Franklin, Man’s Search for Meaning, “For success, like happiness, cannot be pursued; it must ensue, and it only does so as the unintended side effect of one’s personal dedication to a cause greater than oneself or as the by-product of one’s surrender to a person other than oneself.”

6. Make a bucket list and actively knock items off

Most people have it backward — they design their ambitions around their life, rather than designing their life around their ambitions.

What are the things you absolutely must do before you die?

Start there.

Then design your life around those things. Or as Stephen Covey explained in The 7 Habits of Highly Effective People, “Begin with the end clearly in mind.”

I must confess that until recently, I had put my work before my kids. Sure, I made time for my kids regularly — but in my head and heart, I put work before them. I won’t make that mistake again.

Here’s the truth — when you put the top priorities first, you find the time for the rest. I’ve become more successful and productive while working less because I’m putting first things first. This gives you a sense of confidence and integrity and also fulfills you much deeper.

When you’re fulfilled, you work better.

Working more shouldn’t be the goal. It’s doing brilliant work that supports the lifestyle you’ve chosen based on your values and priorities.

A simple mental exercise that may be helpful is imagining you only have 30 days to live. What would you do in those 30 days?

Now imagine you have 5 years to live. What would you do during those 5 years?

Get to work. The death-bed mentality is the only way to live. Stop pretending you’ll live forever. As Professor Harold Hill has said — “You pile up enough tomorrows, and you’ll find you are left with nothing but a lot of empty yesterdays.”

7. Stop over-consuming refined sugar

If you stop consuming sugar, your brain will radically change. Actually, study after study is showing that refined sugar is worse for our brains than it is for our waistlines. According to Dr. William Coda Martin, refined sugar is nothing more than poison because it has been depleted of its life forces, vitamins, and minerals.

Refined sugar has now been shown to make us cranky, make us make rash decisions, and make us stupid.

Again, like caffeine, if you stop impulsively consuming refined sugar, you will experience some negative withdrawals. But, like any good habit, the effects of this will be seen in the long-run. What would your health be like a year from now (or five) if you were completely refined sugar-free?

Said Albus Dumbledore, Headmaster of Hogwarts School of Witchcraft and Wizardry, “It is not our abilities that show what we truly are. It is our choices.”

8. Fast from all food and caloric beverages 24 hours once per week

One-day (24-hour) food fasts are a popular way to maintain health and vigor. Fasting leverages the self-healing properties of the human body. Radical health improvements occur when the digestive system is given rest and the organs get ample time to repair and heal themselves.

A regular practice of fasting can:

  • Improve digestive efficiency
  • Increase mental clarity
  • Increase physical and mental vigor
  • Remove toxins
  • Improve vision
  • Give a general feeling of well being

Like all the other habits, fasting gets easier with practice. I’ve been fasting for years and it’s one of the best things I have done for my health.

Fasting is also one of the most recognized techniques in religious and spiritual practices. I also use fasting to get spiritual clarity and refinement.

Honestly, I could go on for hours about this one. Give it a try. You’ll never be the same.

9. Fast from the internet 24 hours once per week

Your body gets an intervention when you fast. Your mind and relationships could use one too. Unplug yourself from the matrix.

If you haven’t caught on already, human beings are highly addictive creatures. We love our coffee, sugar, and the internet. And these things are all great. But our lives can be far more enhanced by using these tools in wisdom.

The purpose of the internet fast is to reconnect to yourself and your loved ones. So, you probably shouldn’t do it the same day you do your food fast. Because eating is one of the strongest ways to form bonds.

You’ll be blown away by how much more connected you feel to your loved ones when you can give them your undivided attention. It may even feel awkward for a while having a real-life conversation without looking at your phone every three minutes.

10. Stop consuming the news or reading the newspaper

Although the amount of warfare and deaths by human hands are reducing globally, you will not get that message watching televised news or reading the newspaper.

On the contrary, these media outlets have an agenda. Their goal is to appeal to your fears by inflating extreme cases — making them seem normal and commonplace. If they didn’t do so, their viewership would plummet. Which is why Peter Diamandis, one of the world’s experts on entrepreneurship and the future of innovation has said, “I’ve stopped watching TV news. They couldn’t pay me enough money.”

You can get high-quality news curated from Google news. When you detox from the toxic filth that is public news, you’ll be startled as your worldview becomes radically more optimistic. There is no objective reality. Instead, we live in perceived realities and are thus responsible for the worldview we adopt.

11. Do something every day that terrifies you

“A person’s success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.” — Tim Ferriss

But you don’t have to constantly be battling your fears. Actually, Darren Hardyhas said that you can be a coward 99.9305556% of the time (to be exact). You only need to be courageous for 20 seconds at a time.

Twenty seconds of fear is all you need. If you courageously confront fear for 20 seconds every single day, before you know it, you’ll be in a different socio-economic and social situation.

Make that call.

Ask that question.

Pitch that idea.

Post that video.

Whatever it is you feel you want to do–do it. The anticipation of the event is far more painful than the event itself. So just do it and end the inner-conflict.

In most cases, your fears are unfounded. As Seth Godin has explained, our comfort zone and our safety zone are not the same things. It is completely safe to make an uncomfortable phone call. You are not going to die. Don’t equate the two. Recognize that most things outside your comfort zone are completely safe.

12. Do something kind for someone else daily

“Have I done any good in the world today? Have I helped anyone in need? Have I cheered up the sad and made someone feel glad? If not, I have failed indeed. Has anyone’s burden been lighter today, because I was willing to share? Have the sick and the weary been helped on their way? When they needed my help was I there?” — Will L. Thompson (music and text)

If we’re too busy to help other people, we’ve missed the mark. Taking the time to spontaneously — as well as planned — helping other people is one of the greatest joys in life. Helping others opens you up to new sides of yourself. It helps you connect deeper with those you help and humanity in general. It clarifies what really matters in life.

As Thomas Monson has said, “Never let a problem to be solved become more important than a person to be loved.” That would truly be a failure.

13. Go to bed early and rise early

According to countless research studies, people who go to bed and rise early are better students. Harvard biologist Christoph Randler found that early sleep/risers are more proactive and are more likely to anticipate problems and minimize them efficiently, which leads to being more successful in the business.

Other benefits of going to bed and rising early — backed by research — include:

  • Being a better planner
  • Being holistically healthier as individuals
  • Getting better sleep
  • More optimistic, satisfied, and conscientious

Waking up early allows you to proactively and consciously design your day. You can start with a morning routine that sets the tone for your whole day. You show self-respect by putting yourself first. In your morning routine, you can pray/meditate, exercise, listen to or read inspiring content, and write in your journal. This routine will give you a much stronger buzz than a cup of coffee.

14. Get 7+ hours of sleep each night

Let’s face it: sleep is just as important as eating and drinking water. Despite this, millions of people do not sleep enough and experience insane problems as a result.

The National Sleep Foundation (NSF) conducted surveys revealing that at least 40 million Americans suffer from more than 70 different sleep disorders; furthermore, 60 percent of adults, and 69 percent of children, experience one or more sleep problems a few nights or more during a week.

In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month — with 20 percent reporting problem sleepiness a few days a week or more.

On the flip side, getting a healthy amount of sleep is linked to:

  • Increased memory
  • Longer life
  • Decreased inflammation
  • Increased creativity
  • Increased attention and focus
  • Decreased fat and increased muscle mass with exercise
  • Lower stress
  • Decreased dependence on stimulants like caffeine
  • Decreased risk of getting into accidents
  • Decreased risk of depression

And tons more… Google it.

15. Replace warm showers with cold ones

Tony Robbins doesn’t consume caffeine at all. Instead, he starts every morning by jumping into a 57-degree Fahrenheit swimming pool.

Why would he do such a thing?

Cold water immersion radically facilitates physical and mental wellness. When practiced regularly, it provides long-lasting changes to your body’s immune, lymphatic, circulatory and digestive systems that improve the quality of your life. It can also increase weight-loss because it boosts your metabolism.

2007 research study found that taking cold showers routinely can help treat depression symptoms often more effective than prescription medications. That’s because cold water triggers a wave of mood-boosting neurochemicals which make you feel happy.

To me, it increases my willpower and boosts my creativity and inspiration. While standing with the cold water hitting my back, I practice slowing my breathing and calming down. After I’ve chilled out, I feel super happy and inspired. Lots of ideas start flowing and I become way motivated to achieve my goals.

Here’s a tip if you’re just starting out: start your shower warm, as usual. Let the warm water on your muscles allow you to stretch them out. After you’re stretched and washed, completely turn-off the warm and completely turn-on the cold. It really isn’t too bad at all. It feels incredible. Just do it for 60–90 seconds, then get out. You’ll be very pleased.

16. Say “No” to people, obligations, requests, and opportunities you’re not interested in from now on

“No more yes. It’s either HELL YEAH! or no.” — Derek Sivers

Your 20 seconds of daily courage will most consistently involve saying “no” to stuff that doesn’t really matter. But how could you possibly say “no” to certain opportunities if you don’t know what you want? You can’t. Like most people, you’ll be seduced by the best thing that comes around. Or, you’ll crumble under other people’s agendas.

But if you know what you want, you’ll have the courage and foresight to pass up even brilliant opportunities — because ultimately they are distractors from your vision. As Jim Collins said in Good to Great, “A ‘once-in-a-lifetime opportunity’ is irrelevant if it is the wrong opportunity.”

17. Say “Thank you” every time you’re served by someone

It’s amazing when you meet someone who is expressively and genuinely grateful. It’s amazing because, frankly, it’s rare.

I remember one day while working as a busser of a restaurant as a teenager. Every time I went by a certain table, whether I was refilling waters, bringing food, anything… the kid at the table (no more than 20 years old) graciously said “thank you.” I even heard him from close proximity saying it to all the other employees when they stopped by his table.

This experience had a dramatic impact on me. It was so simple what he was doing. Yet, so beautiful. I instantly loved this person and wanted to serve him even more.

I could tell by how he looked in my eyes when saying “thank you” that he meant it. It came from a place of gratitude and humility.

Interestingly, one study has found that saying “thank you,” facilitated a 66 percent increase in help offered by those serving. Although altruism is the goal, don’t be surprised as your habit of graciously saying “thank you” turns into even more to be thankful for.

18. Say “I love you” 3+ times a day to the most important people in your life

According to neuroscience research, the more you express love (like gratitude), the more other people feel love for you. Sadly, people are taught absurd mindsets about being vulnerable and loving in relationships. Just this morning, my wife and I had to coax and prod our three foster kids to say one nice thing about each other, and to say they loved each other.

It took several minutes for our 8-year-old foster boy to muster the strength to say he loved his sister. Yet, all of our kids constantly berate and belittle each other.

You know the feeling: when you want to say “I love you” but hold back. What a horrible feeling.

Why do we hesitate to express our love?

Why do we hesitate to connect deeply with others?

This may be strange, but if you tell your friends and family you love them, they’ll be blown away. I once knew a Polynesian missionary who told everyone he loved them. It was clear he was sincere.

I asked him why he did it. What he told me changed my life. “When I tell people I love them, it not only changes them, but it changes me. Simply by saying the words, I feel more love for that person. I’ve been telling people all around me I love them. They feel treasured by me. Those who know me have come to expect it. When I forget to say it, they miss it.”

“The bitterest tears shed over graves are for words left unsaid and deeds left undone.” –Harriet Beecher Stowe

Here’s a pro-tip: In the morning when you first wake up, write in your journal (see #4 above). But during your morning journal writing — include your family.

Write about your spouse and kids. Answer the following prompt in your journal: How could I show love and appreciation for them today?

As you write in your journal, two things will happen: 1) self-awareness and 2) creativity.

Self-awareness will show you where you’re taking your loved ones for granted. You’ll quickly see that you haven’t been as engaged and devoted and thoughtful as you could be.

Creativity is all about taking the relationship to the next level. In your journal, write the ideas for how you can positively impact that relationship today. Then, thoughtfully and courageously act to bring about a deeper connection.

You can transform your relationships and develop deep emotional bonds quickly with some awareness and thoughtfulness. Your relationships do not have to be a pattern of the past. You can design them for the future.

19. Consume 30 grams of protein within the first 30 minutes of waking up

Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at least 30 grams of protein for breakfast. Similarly, Tim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of protein 30 minutes after waking up.

According to Tim, his father did this and lost 19 pounds in one month.

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger.

Eating protein first decreases your white carbohydrate cravings. These are the types of carbs that get you fat. Think bagels, toast, and donuts.

Tim makes four recommendations for getting adequate protein in the morning:

  • Eat at least 40% of your breakfast calories as protein
  • Do it with two or three whole eggs (each egg has about 6g protein)
  • If you don’t like eggs, use something like turkey bacon, organic pork bacon or sausage, or cottage cheese
  • Or, you could always do a protein shake with water

For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.

20. Listen to audiobooks and podcasts on 1.5 or 2x speed, your brain will change faster

Listening to audiobooks at normal speed is so three years ago. There is a going trend — particularly in Silicon Valley — to listen to audiobooks at 150 or 200 percent called “speed listening.”

In 2010, the tech blog GigaOm suggested “speed-listening to podcasts” as an overall time-saving technique. Software called FasterAudio promises to “cut your audio learning time in half.”

If you want to get hardcore, a particularly useful tool is Overcast — a podcast-playback app with a feature called Smart Speed. Smart Speed isn’t about simply playing audio content at 150 or 200 percent of the standard rate; but actually attempts algorithmically to remove fluff (e.g., dead air, pauses between sentences, intros and outros) that bulks up the play time of audio content.

Use this technique and you’ll be consuming as much information as you once consumed caffeine.

21. Decide where you’ll be in five years and get there in two

“How can you achieve your 10 year plan in the next 6 months?” — Peter Thiel

There is always a faster way than you originally conceived. Actually, goal-setting can slow your progress and diminish your potential if you rely too heavily upon it.

In an interview with Success Magazine, Tim Ferriss said that he doesn’t have five or ten-year goals. Instead, he works on “experiments” or projects for a 6–12 week period of time. If they do extremely well, the possible doors that could open are endless. Tim would rather play to the best possibilities than get stuck on one track. He says this approach allows him to go drastically farther than he could ever plan for.

22. Remove all non-essentials from your life (start with your closet)

“You cannot overestimate the unimportance of practically everything.” — Greg McKeown

Most of the possessions you own, you don’t use. Most of the clothes in your closet, you don’t wear. Get rid of them. They are sucking energy from your life. Also, they are dormant value waiting to be exchanged for dollars.

Getting rid of underutilized resources is like injecting motivation and clarity into your bloodstream. While all of that untapped energy gets removed, a new wave of positive energy comes into your life. You can use that energy in more useful and productive ways.

23. Consume a tablespoon of coconut oil once per day

Coconut oil is one of the healthiest foods on the planet.

Here are 7 reasons you should eat coconut oil every single day:

  • It boosts HDL (good) cholesterol and simultaneously blocks LDL (bad) cholesterol buildup
  • It has special fats that help you burn more fat, have more energy, and maintain a healthy weight
  • It fights aging and keeps you looking and feeling young
  • It reduces fever and acts as an anti-inflammatory
  • It is antibacterial and thus wards off possible illnesses
  • It improves memory and cognitive functioning (even for people with Alzheimer’s)
  • It can boost testosterone for men and balance healthy hormones level for both men and women

Coconut oil is a healthy alternative to caffeine. Eating a small amount will give you a shot of energy without the side-effects.

24. Go for 3–5 walks per week

“Walking is the best possible exercise. Habituate yourself to walk very far.” — Thomas Jefferson

In the book, Daily Rituals, Mason Currey highlights the routines and rituals of some of the most successful artists, scientists, writers, musicians, etc.

A very common feature in these people’s lives is WALKING.

It’s the most healthy form of exercise on the planet. It’s also incredibly good for self-awareness and creative thinking. You give yourself space and allow the scenery around you to trigger creative mind-wandering, which leads to powerful insights and emotional commitments.

If you make walking a habit in your life, you’ll become far more healthy, creative, and successful.

25. Choose to have faith in something bigger than yourself, skepticism is easy

In the timeless book, Think and Grow Rich, Napoleon Hill explains that a fundamental principle of wealth creation is having faith — which he defines as visualization and belief in the attainment of desire.

As Hill famously said, “Whatever the mind can conceive and believe, the mind can achieve.”

If you don’t believe in your dreams, the chances of them happening are slim to none. But if you can come to fully know the things you seek will occur, the universe will conspire to make it happen.

According to Hill (see page 49 of Think and Grow Rich), here’s how that works:

  • “Faith is the starting point of all accumulation of riches!”
  • “Faith is the basis of all ‘miracles’ and mysteries that cannot be analyzed by the rules of science!”
  • “Faith is the element that transforms the ordinary vibration of thought, created by the finite mind of man, into the spiritual equivalent.”
  • “Faith is the only agency through which the cosmic force of Infinite Intelligence can be harnessed and used.”
  • “Faith is the element, the ‘chemical’ which, when mixed with prayer, gives one direct communication with Infinite Intelligence.”

Like expressing love, in our culture, many have become uncomfortable with ideas like faith. Yet, to all of the best business minds in recent history, faith was fundamental to their success.

26. Stop obsessing about the outcome

Research has found that expectations in one’s own ability serve as a better predictor of high performance than expectations about a specific outcome. In his book, The Personal MBAJosh Kaufman explains that when setting goals, your locus of control should target what you can control (i.e., your efforts) instead of results you can’t control (e.g., whether you get the part).

Expect optimal performance from yourself and let the chips fall where they may. The organic output will be your highest quality work. Put most simply: Do what is right, let the consequence follow.

27. Give at least one guilt-free hour to relaxation per day

In our quest for success, many of us have become workaholics. However, relaxation is crucial for success. It is akin to resting between sets at the gym. Without resting, your workout will be far less than it could have been.

Foolishly, people approach their lives like a workout without rest breaks. Instead, they take stimulants to keep themselves going longer and longer. But this isn’t sustainable or healthy. It’s also bad for productivity and creativity in the short and long run.

28. Genuinely apologize to people you’ve mistreated

People make mistakes several times every single day. Sadly — and hilariously — much of the time we act like kids and blame our mistakes on external factors. Research has found that people who don’t openly and often apologize experience higher levels of stress and anxiety.

You don’t need that pent-up energy in your life. Make amends and let it go. It’s not your choice if people choose to forgive you.

29. Make friends with five people who inspire you

“You are the average of the five people you spend the most time with.” — Jim Rohn

Who you spend time with is incredibly important. Even more fundamental is: what types of people are you comfortable around?

Your comfort level is one of the clearest indicators of your character. Are the people you enjoy being around inspiring or degrading, hard-working or lazy?

What kinds of beliefs do your friends have?

What kinds of goals are they pursuing?

How much money do they make?

What does their health look like?

All of these things dramatically impact you. And it is one of the most painful experiences in the world to become uncomfortable around people who have long been your friends. When you grow and evolve and long for more, you’ll begin seeking a different crowd to surround yourself with.

Misery loves company. Don’t let them hold you back. Move on but never detach from the love you have for those people.

30. Save 10 percent or more of your income

“I would have saved 10 percent automatically from my paycheck by direct deposit into a savings account earning the best possible interest compounded daily. I would have also disciplined myself to deposit 10 percent of any additional money from gifts, refunds or other earned income. I would have bought a small house outright with the money I had saved (instead of renting an apartment for over 30 years). I would have found a job that I loved and devoted my life to it. At least you could be happy even if you were not where you wanted to be financially. Hope this helps someone out there.” — D. Lorinser

Tithing yourself is a core principle of wealth creation. Most people pay other people first. Most people live above their means.

In total, American consumers owe:

  • $11.85 trillion in debt
  • An increase of 1.4% from last year
  • $918.5 billion in credit card debt
  • $8.09 trillion in mortgages
  • $1.19 trillion in student loans
  • An increase of 5.9% from last year

The U.S. Census in 2010 reported that there were 234.56 million people over the age of 18 years old, suggesting the average adult owes $3,761 in revolving credit to lenders. Across the average household, American adults also owe $11,244 in student loans, $8,163 on their autos, and $70,322 on their mortgage.

Simply switching to home-brewed coffee will save you an average of $64.48 per month (or $2 per day) or $773.80 per year. By putting the savings into a mutual fund with average earnings of 6.5% interest and reinvesting the dividends into more mutual funds over a decade, the $64.48 saved every month would grow into $10,981.93.

My wife once took an accounting class from a world-renowned accountant. His words on the first day of class, “The most important thing you’ll learn in this class, which most people will never learn: spend less than you earn. If you do this, you’ll be financially free.”

31. Tithe or give 10 percent of your income away

“One gives freely, yet grows all the richer.” — Proverbs 11:24

Many of the wealthiest people in the world attribute their healthy financial life and abundance to giving some of it away.

Most people are trying to accumulate as much as they can. However, a natural principle of wealth creation is generosity. As Joe Polish has said, “The world gives to the givers and takes from the takers.”

From a spiritual perspective, everything we have is God’s (or the Earth’s). We are merely stewards over our possessions. When we die, we don’t take our money with us. So why hoard it?

As you give generously and wisely, you’ll be stunned by the increases in your earning potential. You’ll develop traits needed for radical wealth creation.

Although a religious example, this next story is incredibly instructive and fascinating.

George Q. Cannon was a leader of the Latter-Day Saint Church some time ago. As a young and impoverished man, he approached his tithing practice in a unique way. Tithing, in that faith, is Biblical and encourages members to pay 10% of their income.

But George was highly imaginative in how he paid his tithing. Rather than paying retroactively, wherein he paid 10% of what he earned, he decided to pay 10% of what he intended to earn in his future.

In a talk, Dr. Wendy Watson further expounded on this story:

When his bishop commented on the large amount of tithing poor young George was paying, George said something like: “Oh bishop, I’m not paying tithing on what I make. I’m paying tithing on what I want to make.” And the very next year George earned exactly the amount of money he had paid tithing on the year before!

George Q. Cannon was not transactional in his religious approach to tithing. He was transformational. He didn’t see tithing as a cost, but an investment in himself and his relationship with his faith.

Whether you are spiritually-minded or not, the implications of this story are psychologically instructive.

How was he able to turn his financial investments into upgraded skills and mindsets?

Rather than acting from your present circumstances, you act from your future circumstances.

Rather than living from the present or past, you can “assume the feeling of your wish fulfilled.”

This is one of the reasons to write down your goals daily — it allows you to live as though your desired future is already a concrete fact.

But this is also another reason to invest money in yourself, your relationships, your priorities, and your future. When you invest in something, you upgrade your subconscious mindset around that thing. Essentially, you’re saying to yourself — I can be, do, and have more than I currently am. This is why imagination is so key.

In George Cannon’s case, he invested in his relationship with his God, which led to a 10X transformation. Investment is always a more powerful mindset than seeing things as a cost.

32. Drink 64–100 ounces of water per day

Human beings are mostly water. As we drink healthy amounts of water, we have smaller waistlines, healthier skin, and better functioning brains. Actually, as we drink enough water, it’s safe to say we’re better in every way.

It’s a no-brainer. If you’re not drinking the healthy amount of water each day, you should critically assess your priorities in life.

33. Buy a small place rather than rent

Unless you live in a big city (which many of you do), I’m baffled how many people pay outlandish amounts on rent each month.

When my wife and I moved to Clemson to begin graduate school, we did a lot of front end work to ensure we’d be able to buy a home. What’s shocking is that our mortgage payment is far less than most of our friend’s rent payments. By the end of our four years here in Clemson, we’ll have earned several thousand dollars in equity and even more in appreciation. Conversely, many of our friends are simply dumping hundreds of dollars into someone else’s pockets every month.

Paying rent is like working hourly. You get money while you’re on the clock. When you’re not on the clock, you get no money. Earning equity is like having residual income. Every month you pay down your mortgage, you actually keep that money. So you’re not “spending to live”as most people do. You’re living for free while saving — often earning in appreciation.

34. Check your email and social media at least 60–90 minutes after you wake up

Most people check their email and social media immediately upon waking up. This puts them in a reactive state for the remainder of the day. Instead of living life on their own terms, they’d rather respond to other people’s agendas.

Hence, the importance of having a solid morning routine. When you wake up and put yourself, not other people first, you position yourself to win before you ever begin playing. As Stephen Covey has taught in his book, Spiritual Roots of Human Relations“Private victory always precedes public victory.”

Make the first few hours of your morning about you, so that you can be the best you can for other people. My morning routine consists of prayer, journal writing, listening to audiobooks and podcasts while I workout, and taking a cold shower.

After I’ve had an epic morning, and I’m clear on the direction of my day, I can utilize email and social media for my benefit rather than a detriment.

35. Make a few radical changes to your life each year

“Anyone who isn’t embarrassed of who they were last year probably isn’t learning enough.”— Alain de Botton

Reinvent yourself every year. Novelty is an antidote to monotony. Jump into new pursuits and relationships.

Try things you’ve never done before.

Take risks.

Have more fun.

Pursue big things you’ve been procrastinating for years.

In 2018, my wife and I went from having no kids to having 5 kids. We adopted three siblings from the foster system and had twins. We also moved from South Carolina to Orlando, Florida. Many other insane things happened and we’re honestly still recovering.

Creating huge changes in your life also produces huge amounts of stress. But when you have your priorities clear, and when you’re engaging in healthy habits — you can make it through the other side a much different and more mature human being.

As Jack Canfield said, “Everything you want is on the other side of fear.” Similarly, a different and more powerful version of you is on the other side of change. Don’t let the emotional pain and learning stop you from evolving.

36. Define what wealth and happiness mean to you

“Be everything to everybody and you’ll be nothing for yourself.” — John Rushton

No two human beings are the same. So why should we have one standard of success? Seeking society’s standard of success is an endless rat-race. There will always be someone better than you. You’ll never have the time to do everything.

Instead, you recognize that every decision has an opportunity cost. When you choose one thing, you simultaneously don’t choose several others. And that’s okay. Actually, it’s beautiful because we get to choose our ultimate ideal.

We must define success, wealth, and happiness in our own terms because if we don’t, society will for us — and we will always fall short. We’ll always be left wanting. We’ll always be stuck comparing ourselves and competing with other people. Our lives will be an endless race for the next best thing. We’ll never experience contentment.

37. “Change the way you feel, think, and act about money” — Steve Down

Most people have an unhealthy relationship with money. It’s not necessarily their fault; it’s what they were taught.

In order to change your financial world, you need to alter your paradigm and feelings about money.

Here are some key beliefs the most successful people in the world have:

  • In a free-market economy, anyone can make as much money as they want.
  • Your background, highest level of education, or IQ is irrelevant when it comes to earning money.
  • The bigger the problem you solve, the more money you make.
  • Expect to make lots of money. Think BIG: $100,000, $500,000, or why not $1 million?
  • What you focus on expands. If you believe in scarcity, you’ll have little.
  • If you believe there is unlimited abundance, you’ll attract abundance.
  • When you create incredible value for others, you have the right to make as much money as you want.
  • You’re not going to be discovered, saved, or made rich by someone else. If you want to be successful, you have to build it yourself.

When you develop a healthy relationship, you will have more. You won’t spend money on the crap most people waste their money on. You’ll focus more on value than price.

38. Invest only in industries you are informed about

Warren Buffett doesn’t invest in technology because he doesn’t understand it. Instead, he invests in banking and insurance. He’s not a tech guy. He invests in what he understands.

Yet, so many people invest in things they don’t understand. I’ve made that mistake. I once invested several thousand dollars in an overseas rice distribution. Although the investment sounded incredible on paper, it’s turned out to be a disaster.

I didn’t have the understanding to make an informed decision. I put my trust in someone else’s hands. And no one cares about your success more than you do.

From now on, I’m going to responsibly invest in things I can make informed decisions on.

39. Create an automated income source that takes care of the fundamentals

We live in unprecedented times. It has never been easier to create automated income streams. No matter your skill-set and interests, you can put a business in a place that runs 24/7 even while you’re sleeping, sitting on the beach, or playing with your kids.

An entrepreneur is someone who works for a few years like no one will so they can live the rest of their life like no one else can.

If you want to free up your time and energy for the things that matter most, either invest in stuff you’re informed on (e.g., real estate, businesses, mutual funds), or, create a business that doesn’t require you (e.g., create an online educational course about something you’re passionate about).

40. Have multiple income streams (the more the better)

Most people’s income comes from the same source. However, most wealthy people’s income comes from multiple sources. I know people with hundreds of income streams coming in each month.

What would happen if you set things up so you were getting income from 5 or 10 different places each month?

What if several of those were automated?

Again, with a few short years of intentional and focused work, you can have several income streams.

41. Track at least one habit/behavior you’re trying to improve

“When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates.” — Thomas Monson

Tracking is difficult. If you’ve tried it before, chances are, you quit within a few days.

Research has repeatedly found that when behavior is tracked and evaluated, it improves drastically.

It’s best to track only a few things. Maybe just one at a time.

If you want to track your diet, a fun approach is taking a picture of everything you eat. Everything. This allows you the time to determine if you really want to put that in your body.

So, your tracking can be creative. Do what works for you. Use a method you will actually do. But start tracking.

As a consultant and executive coach, tracking and reporting behavior, daily, has been the number one factor in my client’s success. When you track something, you become aware of it. When you report something, you become accountable to it.

Most of my clients simply send me an email at the end of their workday with a few bullet points (e.g., I did 4 hours of work on my startup, I made 3 sales, I didn’t check social media before noon). Accountability to a spreadsheet or app is not the same as accounting to a person — particularly one you trust and respect.

42. Have no more than 3 items on your to-do list each day

When you shift your life from day-to-day reactivity to one of creation and purpose, your goals become a lot bigger. Consequently, your priority list becomes smaller. Instead of doing a million things poorly, the goal becomes to do a few things incredibly — or better yet, to do one thing better than anyone else in the world.

“If you have more than three priorities, then you don’t have any.” — Jim Collins

So, instead of trying to do a million small things, what one or two things would make the biggest impact?

So, instead of trying to do a million small things, what one or two things would make the biggest impact?

Dan Sullivan, founder of Strategic Coach, explains that there are two economies: The Economy of Hard Work and The Economy of Results.

Some people think hard work is the recipe. Although this is completely true, the effort is often misplaced. Most people focus on the process, or work first, and the result second. Conversely, those who determine the outcomes their seeking first can better discern which strategy will be most effective. Sure, that strategy may be out of your comfort zone, but as Tim Grover has said in Relentless, “When you crave the end result, the hard work becomes irrelevant.”

Tim Ferriss, in his book, The 4-Hour Body, explains what he calls Minimum Effective Dose (MED), which is simply the smallest dose that will yield a desired result and anything past the MED is wasteful. Water boils at 100°C at standard air pressure — it is not “more boiled” if you add more heat.

What is the fastest way to get your desired outcome?

43. Make your bed first thing in the morning

According to psychological research, people who make their bed in the morning are happier and more successful than those who don’t. If that’s not enough, here’s more:

  • 71 percent of bed makers consider themselves happy
  • While 62 percent of non-bed-makers are unhappy
  • Bed makers are also more likely to like their jobs, own a home, exercise regularly, and feel well rested
  • Whereas non-bed-makers hate their jobs, rent apartments, avoid the gym, and wake up tired.

Crazy, right?

Something so simple. Yet, when you make your bed first thing in the morning, you knock-off your first accomplishment of the day. This puts you in a mindset of “winning.”

Do it! It only takes 30 seconds.

44. Make one audacious request per week (what do you have to lose?)

“Rainmakers generate revenue by making asks. They ask for donations. They ask for contracts. They ask for deals. They ask for opportunities. They ask to meet with leaders or speak to them over the phone. They ask for publicity. They come up with ideas and ask for a few minutes of your time to pitch it. They ask for help. Don’t let rainmaking deter you from your dream. It’s one of the barriers to entry, and you can overcome it. Once you taste the sweet victory of a positive response, you’ll not only become comfortable with it, you might even enjoy it. But making asks is the only way to bring your dream to life.” — Ben Arment

I got into graduate school way after applications were due because I asked.

I’ve gotten free NBA tickets by asking a few players I saw at a hotel.

I’ve gotten my work published on high tier outlets because I ask.

I recently heard the story of someone who wrote “Fast Pass” on the back of their business card and presented it to a Disney employee. After some fun and light-hearted conversations, the employee let them through.

Very few things in life are just randomly given to you as an adult. In most cases, you need to earn it and/or ask for it.

Yet, there are many opportunities currently available to everyone if they would muster the courage and humility to ask.

The entire crowdfunding industry is based on making asks.

Start making bold and audacious asks. What’s the worst that could happen? They say “No”?

What’s the best that could happen?

When you don’t ask, you lose by default. And you’ll never know the opportunities you missed out on.

Don’t sell yourself short. Ask that beautiful girl on a date. Ask for that raise or big opportunity at work. Ask people to invest in your idea.

Put yourself out there. You’ll be blown away by what happens.

45. Be spontaneously generous with a stranger at least once per month

Life isn’t all about what you can achieve or acquire. It’s more about who you become and what you contribute.

Interestingly, research done at Yale has found that people are instinctively cooperative and generous. However, if you stall and think about being helpful or generous, you’re less likely to do it. And the longer you wait, the likelihood of you being helpful diminishes. This principle applies to other areas as well, like creativity. The longer you wait to do something, the less likely it is you’ll do it.

So, be spontaneous. When you get the wild thought of buying the person’s food in the car behind you, just do it. Don’t think about it.

If you’re driving down the road and see someone with car trouble off to the side, just do it. Don’t think about it.

When you want to say “I love you,” to a loved one, just do it. Don’t think about it.

Paralysis by analysis is dumb. And Malcolm Gladwell explains in Blinkthat snap-decisions are often far better than well-thought-out ones.

46. Write and place a short, thoughtful note for someone once per day

The messages of handwritten letters impact deeper and are remembered longer than electronic messages. There is no comparison to this traditional form of conversation. Handwritten messages are so powerful that people often keep these notes for a long time. Sometimes a lifetime.

Jack Canfield has taught that writing 3–5 handwritten notes per day will change your relationships. In our email world, it can seem inefficient to hand-write and mail a letter. But relationships aren’t about efficiency.

Not only will handwriting letters change your relationships, it will change you. Research has shown that writing by hand increases brain development and cognition more than typing can.

Consequently, the things you write will be seared into your own memory as well, allowing both you and the recipient to reflect back on cherished moments.

Writing handwritten notes spices up your relationships, adding an element of fun. It’s exciting placing kind and loving notes in random places for your loved ones to find. Put a note under the windshield wipers of your loved one’s car to find after a hard day’s’ work. Hidden, wait til they come out and watch them from across the street. You’ll see their eyes light up and smile spread.

Other fun places include:

  • In the fridge
  • In the closet
  • On the computer keyboard
  • In their shoe
  • In their wallet
  • The mailbox

Anywhere that makes the experience a surprise…

47. Become good friends with your parents

“The parent-child connection is the most powerful mental health intervention known to mankind.” — Bessel van der Kolk

Many people have horrible relationships with their parents. I once did myself. Growing up can be tough and sometimes our parents make horrible decisions that negatively impact us.

However, my parents have become my best friends. They are my confidants. I turn to them for wisdom and advice. They understand me like no one else. Biology is a powerful thing.

Although I don’t see things the same way my parents do, I love them and respect their viewpoints. I love working out with my dad and talking about big ideas with my mom.

I couldn’t imagine not being close to them.

If your parents are still around, rekindle those ties or increase the flame. You’ll find enormous joy in those relationships.

48. Floss your teeth

About 50 percent of Americans claim to floss daily. My guess is that’s a large over-estimate. Either way, the benefits of flossing are incredible.

Doing so daily prevents gum disease and tooth loss. Everyone gets plaque, and it can only be removed by flossing or a deep cleaning from your dentist. Plaque buildup can lead to cavities, tooth decay, and gum disease. If left untreated, gum disease can be a risk factor for heart disease, diabetes, and a high body mass index.

Yes, not flossing can make you fat.

Not only that, but it greatly reduces bad breath.

49. Eat at least one meal with your family per day

If possible, eat a sit-down meal with your loved ones daily. It doesn’t matter if it’s breakfast, lunch, or dinner.

We’ve become so high-paced in the world that everything we do is on the go. We’ve forgotten what it means to just be with our loved ones.

Eating together creates a sense of community like nothing else.

Teens who have fewer than three family dinners a week are 3.5 times more likely to have abused prescription drugs and to have used illegal drugs other than marijuana, three times more likely to have used marijuana, more than 2.5 times more likely to have smoked cigarettes, and 1.5 times more likely to have tried alcohol, according to the CASA report.

50. Spend time reflecting on your blessings at least once per day

Gratitude is the cure-all for all the world’s problems. It has been called, “the mother of all virtues,” by the Roman philosopher Cicero.

When you practice gratitude, your world changes. There is no objective reality. All people perceive reality as they selectively attend to things that are meaningful to them. Hence, some people notice the good while others notice the bad.

Gratitude is having an abundance mindset. When you think abundantly, the world is your oyster. There is limitless opportunity and possibility for you.

People are magnets. When you’re grateful for what you have, you will attract more of the positive and good. Gratitude is contagious. It changes not only your world, but everyone else’s you come in contact with.