Newsletter 9/20/22; Embracing and Sharing Joy!

Flip the Script on the Sunday Night Blues

 

Set the Tone for your Week with these 6 Pro Tips

Does anxiety creep in when you think about the upcoming week?  Do those thoughts get you to feel a little blue on Sundays?  The anticipation of what the next week has to bring can leave you feeling stressed and depressed.  Often people can get worried about unfinished tasks at work or home that need to be tackled come Monday morning.  Creating a work-life balance can be challenging with the demands of our jobs and our children’s school and activity schedules.  Some simple shifts can be done to help manage overwhelming feelings and take the dread out of the approaching week.  Practice these ideas to start your week on a positive note and gain joy back in your Sundays.

1. Be Proactive with your Tasks

Many people save Sundays as their weekend task day.  Try switching things up.  See if you can tackle your chores, shopping, and meal prepping on Friday night and early Saturday morning.  If you can tackle your task list early in the weekend, then you can spend the rest of your days off doing leisure activities.

2. Spend some Time on Yourself… READ MORE


How Do I Find Joy When I Am Stressed and Overwhelmed

Ok, let me start by saying I’m a pusher. Not the kind selling drugs around the schoolyard, but the kind whose natural response to difficulties in life is to put my head down and push my way through. I’ve pushed my way through anxiety and exhaustion, pain and sadness. In my freshman year of college, I pushed my way through both studying and partying, so hard that I ended up pulling a muscle in my chest during finals and requiring painkillers. Then I pushed through that too, taking my finals while dosing up on Percoset.

During graduate school, finishing my thesis (on the topic of joy!) took so much effort that I holed up in my apartment for nearly a month, sleeping four hours a night and taking a break only for a couple of hours to see my mom for Thanksgiving. In my first year at IDEO, out of my depth on a complicated project, I cried in the bathroom and then returned to my desk and kept working, never asking for help lest anyone think I couldn’t handle it. Once, I got so sick on a research trip that a coworker found me huddled on the floor of a car dealership bathroom. (That was low.) READ MORE


The Science Behind the Joy of Sharing Joy

Positive experiences happen to us every day, yet we don’t always take full advantage of them. Have you ever noticed that it could be a great day (you had eight hours of sleep, it’s the weekend, had a great conversation with a friend, etc.), but that it takes just one harsh word from someone or one piece of bad news to ruin the day? Research by Shelley Gable and Jonathan Haidt suggests that we have three times more positive experiences than negative ones. What keeps us from fully capitalizing on all the good in our lives, making us a slave to the bad?

Researchers have identified two main tendencies that keep us from experiencing, extending, and expanding our joy: negativity bias and habituation. The negativity bias refers to our mind’s innate tendency to give more weight to the negative; Roy Baumeister has shown that we tend to remember and focus more on negative experiences. Habituation, discussed in research on the hedonic treadmill, refers to the fact that while we receive boosts of happiness from new positive experiences, over time, we get used to these experiences and they no longer have the same effect. READ MORE


Defining Happiness: The Four Elements

The reason is understandable; it refers to an internal human experience, all of which to some extent are subjective.

It may be preferential, therefore, to use the word ‘happiness’ as an umbrella term. In doing so we can use it as a reference point, rather than a simple noun.

We could agree that to be happy is essential to feel ‘well’; that is, the sense of living through a ‘good’ experience, or a ‘good’ life.

So, what constitutes a feeling of ‘wellness’? There are four key elements I suggest are not only essential but primary in a life that can be described as happy.

1. Exhilaration, 2. Resilience, 3. Meaning, 4. Transcendence… READ MORE

 

Newsletter 9/14/22 – Lifestyle; Healthy Habits

12 Habits of Super-Healthy People

Have Breakfast

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It’s important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn’t for you, keep it light with a granola bar or a piece of fruit. Just don’t skip it.

Plan Your Meals

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It’ll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you’re eating and when. A bonus: It’ll be that much easier to skip those doughnuts in the breakroom at work.

Drink Plenty of Water…

READ MORE


Five healthy habits net more healthy years

Are healthy habits worth cultivating? A recent study suggests healthy habits may help people tack on years of life and sidestep serious illnesses, such as diabetes and cancer. After all, if you’re going to gain an extra decade of life on this earth, you want to enjoy it!

What did this research focus on?

Researchers from the Harvard T.H. Chan School of Public Health looked at data from more than 73,000 women enrolled in the Nurses’ Health Study (NHS) who were followed for 34 years, and more than 38,000 men enrolled in the Health Professionals Follow-up Study (HPFS) who were followed for 28 years.

In a previous study using the same data, these researchers found that five low-risk lifestyle habits are critical for a longer life expectancy. The more of these habits people had, the longer they lived… READ MORE


Meditation to Boost Health and Well-Being

Practicing mindfulness and meditation may help you manage stress and high blood pressure, sleep better, feel more balanced and connected, and even lower your risk of heart disease.

Meditation and mindfulness are practices — often using breathing, quiet contemplation, or sustained focus on something, such as an image, phrase, or sound — that help you let go of stress and feel more calm and peaceful. Think of it as a mini-vacation from the stress in your life! Stress is your body’s natural alarm system. It releases a hormone called adrenaline that makes your breathing speed up and your heart rate and blood pressure rise. It kicks us into action, which can be a good thing when we’re faced with a real danger or need to perform.

But that “fight or flight” response can take a toll on your body when it goes on too long or is a regular occurrence. Mindfulness meditation provides a method for handling stress more healthily.

Meditation can improve well-being and quality of life.

Recent studies have offered promising results about the impact of meditation in reducing blood pressure. There is also evidence that it can help people manage insomnia, depression, and anxiety… READ MORE


10 Important Reasons to Start Making Time for Silence, Rest and Solitude

Practice becoming an observer of your thoughts. The human will is strengthened whenever we choose not to respond to every actionable thought.

It’s amazing how tuned out we become to the motor of the air-conditioner and refrigerator — the sudden silence is a startling reprieve. Likewise, we become numb to the buzz of our technology-saturated world.

Smartphone users check their device every 6.5 minutes, which works out to around 150 times a day. Silence is replaced with a cacophony of communication, and solitude is replaced with social media.

Indeed they’re an endangered species: silence and solitude; yet great revelations and benefits are found in them. Here are ten:

1. Bypassing Burnout
Too often, our culture assigns self-worth to productivity. Whether it’s asking what your country can do for you, or what you can do for your country, the question remains — what can be done? It’s a one-way ticket to burnout… READ MORE


Nutrition, Health, and Lifestyle: Issues and Insights

 

 

 

 

 

 

Separate fact from fiction and fads as you learn about core nutrition concepts and how to evaluate not only personal food choices and overall dietary patterns; ns but nutrition-related content in the media and advertising. Such topics include fundamentals of a healthful eating pattern, nutrition labeling, dietary supplements, fortified and “super” foods, plant-based nutrition, and nutrition and fitness. The course will also include an overview of nutrition fundamentals as they relate to human health.

During this course, you will have the opportunity to:

  • Analyze and evaluate your food and beverage intake using a recommended online or cell phone app nutrient database.
  • Research a dietary supplement of your choosing using credible informational websites as well as evidence-based medical literature.
  • Personally examine the concept of energy balance through the determination of your calorie needs, intake, and expenditure.

Syllabus

Week One: Just What is a Healthy Diet? A Balancing Act

Week Two: Nutrition Labeling: Facts, Claims, and Challenges

Week Three: Dietary Supplements: Evaluating the Evidence

Week Four: Functional and “Super” Foods: Their Role in Optimal Nutrition

Week Five: Plant-based Nutrition: Controversies and Considerations

Week Six: Nutrition and Fitness: Facts, Food, and Fuel

Week Seven:  Food Allergies and Intolerances:  Separating Fact from Fiction

READ MORE

Newsletter, 9/6/22 Become the Authority in Your Niche

How To Become A Recognized Expert In Your Niche

People tend to listen to those who know best. When asking for advice, where do they usually go? The experts of their respective industries. One has to be creative, persuasive, and well-informed to become a figure of authority, expertise, and influence.

While the traditional pathway demands degrees and certifications that cost valuable time and money, there are a few alternatives worth trying:

1. Specialize and niche down.

2. Be a source of valuable content.

3. Stay relevant and move alongside the trends.

4. Join virtual events or create your own.

5. Get featured in prominent publications.

READ MORE


6 Guaranteed Ways To Position Yourself As An Authority

There are so many choices and options today when people are looking to solve a challenge or problem. So just how do they make that choice?

They go to the trusted expert or authority who has established a relationship with them and has proven their expertise on their topic.

So when your community needs someone that offers the products or services that you do, will you be the authority that they turn to?

Perhaps you are unsure about how to establish yourself as an authority on your topic.

Fear not.

I’m going to share six guaranteed ways you can position yourself as a trusted authority with your community, industry, and/or topic. READ MORE


11 Ways To Build Your Personal Brand And Become The Authority In Your Niche

As an online business owner, you probably know the importance of branding. Branding is one of your most powerful tools as a business owner, so you want to use it effectively. To get the most out of branding, you’ll want to focus on building your brand, as well as your business brand.

Your brand defines who you are to your audience. Your personality, your interests, and your goals are all represented by your brand. You already have a personal brand, whether you’ve actively worked to develop it or not.

With the right personal branding, you can improve your sales and increase your audience. By giving yourself an awesome reputation among your audience, you give your business a favorable impression as well. 

Building your brand works similarly to building any other type of brand – it’s about putting your best foot forward. We’ve put together a list of the best personal branding tips from leading experts in marketing, to help you get started in the right direction… READ MORE


How to Build an Authority Website for the Longterm

Have you ever wondered why, in nearly every set of search results, a Wikipedia entry ranks on the first page, usually near the top?

That’s because the site has gone to great lengths to build authority at the domain, site and page levels. Google recognizes the value of Wikipedia’s rich content that links out to well-documented sources.

To create website, or domain, authority for your own site, it might benefit you to take a page from Wikipedia’s book. While your site may never have the hundreds of thousands of pages that Wikipedia does, the same principles apply.

In fact, niche sites have an easier time building authority. By restricting themselves to one niche, content creation efforts are concentrated on one specific theme… READ MORE

Newsletter, 8/30/22; Lifestyle

Lifestyle Planning: What It Is, Why It Matters And How Entrepreneurs Stand To Benefit

Many solopreneurs and freelancers dedicate countless hours to business planning. They focus on how they can gain new clients, improve their services and more. When you’re tackling most of this work on your own, this can be quite a tall task. All too often, it also leads to your quality of life taking a back seat.

Sure, there are some famous entrepreneurs out there who claim you should be working 100 hour work weeks if you want to get rich. But the thing is, that type of schedule is more likely to lead to burnout than anything else. If you want to be happy in what you do, you should actually be embracing the mindset of lifestyle planning.

Build A Business Around The Lifestyle You Want (Not The Other Way Around)

Lifestyle planning is a mindset in which your business and career plans cater to your preferred lifestyle. You aren’t forced to adapt your lifestyle to fit around your work schedule. Everyone has different interests — different things that make them happy and satisfied with their life. Some people legitimately love burning the midnight oil and spending countless hours bringing a product or service to life…  READ MORE


Lifestyle planning: What it is and how to do it

What is lifestyle planning? Here are the basics

  • How to start your lifestyle plan
  • What to do when you are out on your own
  • How to lifestyle plan when you start having children
  • Summary of lifestyle planning
  • Practical ideas you can start with today

Personal finance isn’t just about stocks and bonds and charts and graphs. It’s ultimately about how you use financial principles to make your life better—otherwise, it’s just a bunch of useless data.

Lifestyle financial planning integrates psychological ideas into your financial situation, helping you craft a financial life that meets needs beyond mere dollar amounts. Ultimately, it’s your money, and you want it to go where it does you the best.

While money cannot buy happiness, budgeting to achieve your life’s goals goes a long way toward achieving happiness. At some point, you must address the question: “What makes me happy?”… READ MORE


Ten Steps To Creating A Solid Financial Plan For Your Lifestyle

No one cares about your financial well-being more than you, so it’s important to have a financial plan for yourself. Having a solid financial plan will allow you to save money, afford the things you want, and achieve long-term goals like saving for college and retirement. In my opinion, financial planning is critical, especially for women, due to the gender wage gap.

This probably won’t come as a surprise, but everyone’s financial plan looks different. So if you’re wondering how to create a financial plan or why you should do so, you’re in the right place.

We all want to be financially independent and build wealth. Deciding to embark on the journey toward financial independence is a big deal!

It marks a fresh beginning with your money, and it means that you’re setting out to accomplish something that can change your life for the better. In this post, I’ll take you through everything you need to know to plan for your financial future...  READ MORE


7 Powerful Ways To Overcome Obstacles And Win In Life

Obstacles are the stumbling blocks that prevent you from reaching your goals. They are the limiting factors that hinder you from achieving your desired dreams, and you have to overcome these obstacles to move further in life.

It’s not enough to set goals; you need to actualize your goals. It is at the point of execution that life becomes unbearable as unexpected setbacks and obstacles set in.

It is not an understatement to say that every success comes with challenges. Those challenges often come as problems you need to solve. If you can solve them, you can then have the assurance that you can reach your goals.… READ MORE

Newsletter, 8/23/22; Mentoring

Business Mentoring Increases Small Business Survival Rates

The data shows that mentored businesses were 12% more likely to remain in business after one year, compared to the national average. This supports existing research that shows entrepreneurs with access to a mentor are five times more likely to start a …

Mentoring doesn’t just help young professionals gain the experience and wisdom they need in the workforce, it can also increase the likelihood of small business success.

That’s according to a new survey from SCORE, the nation’s largest network of volunteer, expert business mentors. The data shows that mentored businesses were 12% more likely to remain in business after one year, compared to the national average. This supports existing research that shows entrepreneurs with access to a mentor are five times more likely to start a business than those who do not have a mentor. READ MORE


Top Tips on Having a Mentor for your Small Business

Why should I have a Small Business Mentor?

You’re passionate about your business and love what you do, but the day-to-day running of a business is hard. It can also be a solitary job, with the stress of payroll, clients, and decisions about the next steps all on you.

One of the best ways to help yourself, and your business, is to get a business mentor, someone who has been there and done that to be your support.

HOW DOES A MENTOR HELP MY BUSINESS?
A mentor is someone who can help guide you during your entrepreneurship journey. Mentors can help you in a host of ways, including by:

    • Providing perspective
    • Offering practical solutions
    • Encouraging you to keep going
    • Providing key connections

Not enough? Small business owners report higher revenue and increased growth after working with a mentor. READ MORE


You Need a Mentor. Here’s Where to Find One for Free

Mentors have a crucial asset new business owners lack — experience.

1. Mentors put statistics back on your side.

The survival rate of new businesses is understandably intimidating to entrepreneurs, but those numbers can change drastically when you add a mentor to the equation. According to a survey by 70 percent of mentored businesses survive more than five years. That’s double the rate of businesses that choose not to have a mentor.

New  owners often lack one fundamental thing — experience. It takes years upon years, and sometimes lots of money, to gain the business experience to run a successful company. Mentors give you the opportunity to draw on that experience right away — and for free.

Running or starting a business will never play out precisely as you planned. When you hit a roadblock, small or large, mentors with business experience likely have come across something similar before and know strategies to move forward. Harvard Business Review surveyed 45 CEOs with formal mentor relationships, and 84 percent said as a result, they have avoided costly mistakes and became proficient in their roles faster. In the same study, 69 percent said mentors helped them make better decisions, and 71 percent were certain company performance improved.  READ MORE


How to Develop a Mentoring Plan

A mentoring plan is a way to clarify and formalize a relationship between a mentor and mentee. Once you’ve been matched with your mentor or mentee, you can outline the specifics of your roles and define guidelines for the relationship, such as meeting frequency and location. Then, work together to describe goals and objectives. After you’ve established a plan, revisit it twice per year and adjust it as needed to maintain good progress.

PART 1. Establishing Roles and Guidelines

1) Take time to get to know each other before you begin working together. It’s fine to have the first meeting between you and your mentor or mentee be all about getting to know each other and this may even help to forge a positive relationship. Choose to meet at a designated time and place. Then, spend about 30-60 minutes in casual conversation. Ask getting-to-know-you questions of each other to establish a rapport. READ MORE
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