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6 Ways Setting Priorities Can Help You Achieve Your Goals

June 1, 2022 by Lakeisha Ethans

In your life journey, your time is finite. It sounds morbid, but it’s true! You have a set amount of space every single day in order to do what you need to do. When you have big dreams and goals, that limit on your time can feel restrictive. You may feel like you never have the time to do the things you need and want! If this sounds like you, setting priorities is a must for you.

That’s where priorities come in. The exact meaning of a priority can differ from person to person, but the gist is pretty simple. Essentially, a priority is something that you put urgency and importance on. It’s the subject that holds your focus and it’s what you consider the most important thing above your many responsibilities.

Of course, there can be more than one priority for each person. More specifically, most individuals have a list of priorities, ranked in terms of how important they are. These priorities often also correlate to an internal set of values. They determine how you spend your time and what you’re willing to sacrifice if need be.

Setting priorities is a powerful tool when it comes to taking control of your life. When you know how to set your priorities, you’ll also be able to achieve better productivity and effectiveness. This is why this activity can be so crucial to reaching the success you seek in life! Here are six ways setting priorities can help you achieve your goals.

1. Setting Priorities Helps You Adapt

Priorities are not static things. Different points in your life will require different subjects of focus. If you learn to set good priorities, you’ll also get a lot of practice in adapting to new situations and life requirements.

Much like priorities, goals aren’t meant to be static. Unfortunately, not many people realize that! It’s a common thought that if you have a goal, you can’t change it or you’ll be abandoning it and giving up. But that’s not the case at all! The goals you made ten years ago were a reflection of the person you were then. The person you are now will likely have different visions of the future.

Being able to prioritize allows you to recontextualize your goals as and when you need to. When your life shifts in unpredictable ways, you’ll be rolling with the punches and learning more about what you want in life. You’ll be happy to make adjustments to your life and will handle destabilizing challenges from your journey in more positive ways.

2. Setting Priorities Ensures That You Know Yourself

Your goals are a big deal to your future. If you don’t know yourself well enough, you won’t be able to make goals that are true to you. A lot of people make the mistake of deciding their dreams based on others. Luckily, priorities don’t often wind up in that situation, and here’s why!

You have to decide what’s most important to you. Things that don’t truly matter aren’t priorities – and in fact, they’re typically things that you can leave behind. You won’t wind up deciding to prioritize something that you don’t truly want.

You need to be honest with yourself if you want to prioritize in a positive way. Lying to yourself won’t truly allow you to set genuine priorities. “Fake” priorities will fall apart pretty quickly, and you won’t be able to ignore that.

Prioritization means being able to learn and self-reflect. We’ve already said that as time goes on, your priorities will shift and change. You can only properly adapt to these factors if you’re practicing healthy and mindful reflection.

3. Setting Priorities Lets You Think Ahead

Making goals short-sightedly is almost sure to result in a bunch of bad expectations and disappointment. While your goals do need you to dream big, they also need you to maintain some degree of realism. Being able to plan ahead lets you properly set long-term goals and outline steps to achieve them.

Setting priorities is one fantastic way to ensure that you’re thinking ahead. In order to determine what is best for you, you need to use critical thought. You’ll have to place yourself in the shoes of a future you and decide what would be best for them. This kind of thought allows you to determine what to go for first.

This ability to look ahead also lets you put some metaphorical space between yourself and your goals. The resulting “distance” allows you to view your ideas with a critical, third-party eye so you make more rational choices.

4. Setting Priorities Gives You Positive Step-By-Step Management

Goals consist of more than just one big dream. They are often made up of smaller, more short-term goals. These little steps help you work your way towards your desired end result in a reasonable way. But how can you ensure that those small steps are actually effective and helpful? Well, prioritization can help you!

Sometimes, goals can get stifled by a tendency to do tiny things first. Instead of tackling large but necessary steps, you’d rather fiddle with little fusses that have less of an effect. This can happen because:

Finishing small things gives you a reward of the feel-good hormone dopamine. You become conditioned to that rewarding mood boost. As such, you keep doing things that’ll get you that reward the fastest.
You feel the need to be visibly productive all the time, and small tasks let you feel more productive. Even if it’s not really productive, the feeling of business can trick you into believing that it is.
Big tasks and steps are much more overwhelming and can seem daunting. It can feel safer to stick to the smaller things, even if the big things aren’t that hard.

Why Failing to Set Goals Doesn’t Work.

Why? Think about trying to pack a suitcase. If you fill it with tiny little things, you won’t have space to put bulky items. The same happens with steps towards goals. If you burn yourself out on small tasks, you won’t have the energy for the more important ones!

Prioritization gives you the chance to tackle big and necessary things over small ones. It also allows you to balance them. You’ll fill your metaphorical suitcase with the first few big items. Then, you’ll fill in the gaps between them with small items. You’ll take a break and then repeat the process for the next layer of “packing”. This is a positive way to get things done and is more likely to be a success for your goals!

Doing the hardest step first ensures ease when you’re turning your attention to simpler steps. You’re able to willfully assign challenging tasks to yourself for the sake of getting them over with. It can sound like a drag, but it’s a good way to get real about the effort needed for your goals.

Very few goals in life are going to come easy. There’s a lot of work that needs to be put into bringing them to fruition. A fair amount of that work will be things that are tricky and even overwhelming. It’s easy to simply never do those things, practicing avoidance and ending up with unfulfilled goals.

Learning to prioritize breaks this cycle and replaces it with positive thinking. You’re willing to work through the hard stuff in order to get to better days. This combination of motivation and commitment will be a great help to your performance, according to studies.

5. Setting Priorities Prevents Distractions

Distractions are a huge goal-killer. If your mind and eye wander and leave your attention somewhere else, your goals remain stagnant. After all, goals require constant work, and you need to do things every day that move you in the right direction. You can’t do that if your focus simply isn’t there.

Priorities allow you to skip past distractions and keep your concentration on the things that truly matter. Things that can be classified as “distractions” get put low on the list of priorities. You’ll be used to doing important and urgent things first, leaving the rest for a future time. This doesn’t mean you’ll never do them – just that they’ll come after what matters most.

Some distractions also make good rewards. For example, going to watch a movie isn’t a priority and shouldn’t come before the more important things in your day. But it does serve as a good reward. Once you finished up the priorities you have on your list, you’re free to enjoy that film at your leisure!

This can create a very rewarding and positive system for working on your goals. You get to give yourself pats on the back for each short-term accomplishment. Those well-earned self-congratulations are important for maintaining intrinsic motivation and can encourage you to keep going!

6. Setting Priorities Gets You Used To Baby Steps

When you’re used to prioritizing, you’re also used to taking action in positive ways. You don’t let ideas and thoughts lie dormant. You act on them and come up with plans to get them done. That’s also part of what healthy and productive goal-setting and work are all about! Forward momentum is always needed. But how much is necessary?

That’s an aspect that goal-setters often overlook: it’s okay to take things slow. We’ve talked about the need to work step by step and to do the big things first, true! But there doesn’t have to be a rush to do them all in one go, especially if you’re trying something unfamiliar. Prioritizers know how to set priorities based on how much time it will take to complete something, too!

Being kind to yourself and using positive thinking to help you work through challenges is crucial to long-term success. No one wants to burn out right away. Set high standards for yourself, but be reasonable. You’ll face challenges and hurdles throughout your journey, but it’s not a race! All you have to do is not stop moving and trying, even if the steps you take are small. As long as you keep yourself going, you’re heading for your goals!

Final Thoughts On Some Ways Setting Priorities Can Help Us Achieve Goals

Priorities are useful ways to keep your tasks in line, but they’re also really great for managing goals! If you can harness their power well, you’ll be able to determine exactly what must be done for your success.

Find Emotional Closure After a Breakup With These 9 Habits

June 1, 2022 by Chris Butler

Once you experience something traumatic in life, like a breakup, you need emotional closure. This healing is significant because it can cause issues now and in the future. If your relationship ends badly, you won’t be able to move on from it unless you heal.

Unresolved matters with an ex will haunt every relationship that comes after it. If the emotional pangs you feel aren’t enough, you may experience flashbacks that will only worsen matters. Your emotions can break your spirit, and you may be inclined to try to do something to get revenge.

It would help if you reminded yourself that revenge isn’t going to do anything but get you into trouble.

When the Past Interrupts the Future

Your past certainly plays a significant part in your future. Amanda met Fred when she was 16 years old. He was the love of her life. However, Fred became tired of the relationship and wanted more once they married and had two children.

Amanda woke up one morning to find Fred gone, and all she got was a note. She never saw or heard from him again. He never had anything to do with his children, and it was as if he had disappeared into thin air.

She never got the emotional closure she needed on the situation, and the fact that she spent more than 15 years of her life with this man only made matters worse. She felt like she couldn’t move on because she didn’t know what happened. Amanda wasted years of her life wishing he would come back, and she couldn’t move on because she was left in limbo.

Fred meant the world to Amanda, and she didn’t know how to live without him, but she had no choice. She needed that final word from him that he was never coming back, but she never got the respect of a phone call or any communication.

Nine Habits To Help You With Emotional Closure

Your mind is reeling after a breakup that cuts you like a knife. However, there are some ways to gather your thoughts and emotions and pull yourself back together. Here are some tips and habits you should develop to help you on your journey towards emotional health.

1. Get Rid of Any Memorabilia

If you’ve been together for any length of time, you have all sorts of things that you’ve bought for one another. There are pictures of you two together, as well as articles of clothing and other items that are linked to this individual. However, you can’t move on if you’re still holding on to the past.

It’s time to either have a big bonfire or throw them in the trash. If it’s stuff that someone else can use, you might want to donate them to a charity or your local thrift store. Keeping just one thing in your possession means you’re holding on in some manner, and it can inhibit the emotional closure you need.

2. Cut Off All Contact to Gain Immediate Emotional Closure

Cutting off all contact means you delete them from social media pages, erase their number from your smartphone, and have nothing to do with them. Don’t let your moments of weakness cloud your judgment and text one of their friends or family members.

It would help if you let go completely, and this means having no contact at all. Erase all the text messages, too, so you don’t torture yourself with reliving both good and bad times. If anyone comes graveling back, it should be them, and then you can show them the door.

3. Write A Dear John Letter

Sometimes you have things to say, and you didn’t get the opportunity to do so. In this instance, you need to write a letter to them expressing yourself. Now, it’s up to you whether you mail this letter, as some people just prefer to burn it.

Dear John, letters date clear back to 1862. According to Poem Analysis, Victorian poet Christina Rossetti wrote a poem about leaving her lover, John, and moving on with another man. Poetry and letter-writing became extremely popular during times of war.

Women would often write their servicemen to let them know they’ve moved on with another guy while they were gone. Today, the phrase is commonly used for anyone who wants to break up without doing it in person. You have a right to get your feelings out in the open, so a Dear John letter is best.

4. Set Firm Boundaries

Some people break up and make up many times throughout their relationship. However, that one time always tends to be the final straw. It would help if you had emotional closure from these situations too, and the only way you can do this is to set firm boundaries.

Let them know that you don’t want them to call you anymore and don’t want them coming around your home either. Tell them how you’ll handle this breakup, as you need to do this for your sanity. You can’t carry on as if nothing happened.

In some instances, you will rub shoulders with your ex due to work, place of worship, or other social situations. However, you have the right to set firm boundaries that will allow you to heel.

5. Don’t Turn Around and Look in the Past

How can you look forward to the future if you’re constantly living in the past? You must remember the good times, but let go of all the failure and things that brought you pain. The good news is that your past is not a life sentence, and you no longer have to live there.

You will undoubtedly have moments when you relive things but can’t ruminate about them. Although you can’t bring back yesterday, you can change tomorrow. So, stop thinking about all the failures and what might have been, and look for a brighter future.

6. Forgiveness Fosters Emotional Closure

There is no perfect relationship, and every story has two sides. It would be best if you forgave your ex so that you get rid of any excess baggage from them. The worst thing you can do is carry baggage from one relationship to another, as it’s unfair to the next person.

Additionally, it would help if you also forgive yourself. As they say, hindsight is 20/20, and you’ll probably beat yourself up over the “what ifs.” To get proper emotional closure over this situation, you need to forgive them for what they did to you and forgive yourself for any part you had in the breakup.

7. Get Your Emotions Out Through Talk Therapy

If the breakup was tough, you might need to talk to someone about it. You may be tied to this person for all of eternity if you have children. Breaking up is hard to do, but you can use therapy to get through it.

According to Good Therapy, a counselor may be a vital part of the healing process. They can help you to address issues with low self-esteem, posttraumatic stress, and depression. They can give you little tasks to help you with emotional closure and become a better you.

8. Use Art For Emotional Closure

Art is a powerful way to express your emotions safely. Did you know that the famous painter Vincent van Gogh used his paintings to deal with his mental illness? According to the American Journal of Psychiatry, van Gogh had psychotic episodes, an eccentric personality, and unstable moods.

He devoted a decade of his life to painting, and it was his therapy. No matter what upset you’re going through, you can learn to express yourself through art forms like painting. Perhaps your thing is dancing, or running, or playing a musical instrument. Whatever your fancy, you should pour yourself into that thing to help eliminate the negativity from a devastating blow.

9. Take Care Of Yourself

One thing that many people do after a breakup is sinking into a depression. You must take care of yourself during this time and get the emotional closure you need. Your hygiene is essential, and you must keep up with your home too.

Self-care is so important at any time, but it’s imperative after a breakup. If you feel like your physical or mental health is getting away from you, then care enough to talk to someone and get help.

Final Thoughts on Emotional Closure After a Breakup

Your emotions are as unpredictable as the weather. When you experience a major life change like a breakup, you may feel as if you can’t go on. However, the truth is that you can go on, and you will find love again.

The key is to allow yourself to work through the grieving process as you heal. Even if you parted on good terms, it could be a significant shock to your system for such a loss. Your emotional health is vital; you need proper closure to move on and have a promising future.

15 Ways to Remember to Speak Kindly, Even When You Feel Annoyed

May 31, 2022 by Kristen Butler

Have you ever forced yourself to smile and be nice to a difficult person? Let’s face it, some people know how to press your buttons, and you may feel like giving them a proper tongue lashing. However, there are ways you can diffuse your irritation in an awkward situation and speak kindly.

Fifteen Ways to Speak Kindly

Being a compassionate person can be a tough job. However, avoiding confrontations makes it better for everyone. Here are fifteen ways you can speak kindly in difficult situations.

1. Offer a Sincere Compliment

This may be an all too familiar scenario for you. While you enjoy holidays and special occasions at the office, you may dread bumping into that certain coworker. You know, as soon as you get a glass of punch, they’ll appear out of nowhere and change the mood in the room.

It’s a little easier to be kind to some who’s irritating you when you’re in a crowd than when it’s only the two of you. One way to lower your steam is to find something good about that person and say so. When you pay a compliment that’s genuine, it often throws the office party pooper off guard, and you can walk away with your dignity.

2. A Smile on Your Face Makes It Easier to Speak Kindly

Remember the old song that tells you to smile through your heartbreaks, and you’ll get by? Being in the crosshairs of a difficult conversation may not be heartbreaking, but it can wrack your nerves. However, the iconic tune has a good point to help you speak kindly.

An article published in Forbes by Dr. Bryan Robinson states scientific evidence linking smiling and your mood. Even when you must fake a grin, Robinson says that it may trick your brain into producing endorphins and a pleasant disposition. You’re also less prone to give a regretful response if you show those pearly whites as you talk.

However, be careful of smiling when the other person gets heated. They may perceive it as mocking, and they may get angrier. Reserve your smile for when the conversation is civil.

3. Don’t Buy Into Their Negativity

Your attitude can affect your atmosphere, be it positive or negative. According to the law of attraction, you attract whatever you put out into the Universe. If you decide to smile, be positive, and speak kindly, and you’ll attract more of the same.

You needn’t be smothered by comments from negativity. Refuse to be influenced by a negative attitude and try to take the high road. Although it may not change the person’s disposition, you can reap the benefits of positivity.

4. Is an Apology Due?

It’s human nature to make mistakes or inadvertently hurt someone’s feelings. If the situation hasn’t been rectified as soon as possible, it makes for contentious moments. Perhaps the other person isn’t so gracious because you’ve offended them.

When you’ve hurt someone even unknowingly, be quick to apologize sincerely. Realize that genuine apology includes amends and the determination not to repeat the offense. After that, forgiveness is up to them.

Maybe the other person offended you and has yet to apologize. You may have stewed over their trespass until it’s festered into bitterness. Most people may not be able to speak kindly when they’re angry with another person.

5. Speak Kindly When You Offer Forgiveness

While apology and forgiveness are closely linked in human relationships, they have their differences. When you hurt or offend another, you owe them an apology. It’s like having a utility bill that says what’s due.

However, you can’t owe somebody forgiveness. If you decide to forgive a person’s offense, it’s a gift from your heart. Plus, forgiveness sets your mind and spirit free from bitterness so you can go on with your life.

Just because you offer forgiveness doesn’t mean you’re letting the offender off the hook. It also doesn’t erase the hurt from your memory. Forgiveness clears the way to get past the offense, and you both can speak kindly when you meet.

6. Consider The Other Person’s Life

You’ll never be at a loss for grumpy people in your personal and professional life. Whether it’s a staff meeting or a dreaded family reunion, a problematic personality will be present. If it’s inevitable that you must interact with them even for a bit, considering their past may help you speak kindly to them.

Most children don’t make a personal goal to mature into a miserable, hateful adults. Negative personalities are often products of past environments, circumstances, and mental health issues. According to an article written by the Association for Psychological Science, some people may naturally focus on negativity.

While it doesn’t excuse rude behaviors, it might explain why your surly coworker or cantankerous uncle is so tricky. You may not realize the trauma someone’s endured or other situations that have turned their lives bleak. By not taking it personally and learning to speak kindly, you don’t add to their frustrations.

7. Remember That First Impressions Aren’t Always Accurate

Let’s say you were just hired at a company, and you introduce yourself to a new coworker. Ideally, they would smile, shake your hand, and welcome you aboard. But what if they didn’t smile and were short with you?

It would be understandable for you to feel a bit stunned, rejected, and mad at this person. You could assume that they immediately didn’t like you, and you’re not going to like them. However, this unfortunate first impression may not be an accurate portrait of your colleague.

At least give them the benefit of the doubt. Maybe they had been verbally shredded by a client on the phone right before you introduced yourself. Or your new coworker might be crushed with stress from a pressing deadline.

Before you decide this person is a bad apple, see what happens next. The chances are that they will stop you later and apologize for being short. By showing consideration and being kind, you may discover that they’re a friendly person after all.

8. It’s Easier to Speak Kindly if you Pause First

When the conversation with a problematic person goes south, it’s easy to let your mouth be quicker than your brain. You may end up saying something you’ll live to regret, so practice mindful pausing before you speak. Listen to the other person and take a moment to think about how to answer.

9. Try to Stay Calm

Talking to someone who gets on your nerves may immediately send your temper into orbit. One way to keep a civil tongue is to stay calm and manage your emotions. If need be, count to ten silently, and don’t allow their emotion to dictate yours.

10. Have a Practice Session

You’re going to your high school reunion, and you know your long-time rival will be attending. Even though it’s been years since you were in school, those old emotions of anger and jealousy find their way to the surface. You’ll need to smile and be civil if you don’t want the evening ruined.

This is one of many examples where preparation can make all the difference. Decide what you’ll say in different scenarios. Practice smiling and being genuinely cordial while you work on leaving past differences behind you.

11. Have a Little Help from Your Friend

Sometimes, you may anticipate a strained situation with another person. You already know you can’t cope with them and don’t want things to escalate. Plan with a trusted friend to create a polite escape route.

When cornered by this boring individual, your friend can call your cell phone or pop into the conversation. You have your chance to get away, and the toxic person will find somebody else to annoy. It’s a clever way to keep the peace.

12. Sharing Points of View

Deep down, many obnoxious people feel helpless and lonely and want someone to listen to them. Maybe the seemingly grouchy lady next door would like to be your friend but doesn’t have good communication skills. By actively listening to what they have to say, you may determine their underlying motives.

It’s also essential for you to clearly state your viewpoints, so there are no misunderstandings. Perhaps it was a misunderstanding that came between you in the first place. If they can’t be respectful, then you may have to keep your distance.

13. Use Positive Body Language

Your body speaks just as much as your mouth does. If your words and body language aren’t congruent, people may view your conversation as insincere. It’s imperative when you’re conversing with a problematic person.

Stand or sit in a neutral and relaxed position and avoid crossing your arms. When your body language is calm and open, it makes for a more peaceful atmosphere. You can talk to each other in respectable tones.

14. Set Boundaries

Just because you’ve determined to talk kindly to someone doesn’t mean you’ll be a doormat. Let the difficult person know that you’re willing to have a civil conversation without yelling or verbal abuse. If they can’t respect that, then you’ve nothing more to say.

15. Know When to Walk Away

It’s a sad fact of life that they are some people who will never change their negative or hostile attitudes. If you’ve tried your best to be kind and it doesn’t work, then walk away. You needn’t be part of their darkened view of the world.

Final Thoughts on Remember to Speak Kindly, Even to Annoying People

It’s a given that personalities will clash, and people can have infuriating encounters. Being kind may give them a change of heart or de-escalate the situation. If not, you’ve done all you can do and can avoid them as much as possible.

USC Research Links Breathing Clean Air to a Healthy Brain

May 31, 2022 by Kristen Lawrence

A study by USC researchers found a strong association between clean air and a healthy brain. They also discovered that areas with high air pollution had more Alzheimer’s disease and cognitive decline residents.

USC studies have determined that one pollutant in particular called PM2.5 leads to poor brain health. Cars and factories emit this fine particulate which measures less than 2.5 micrometers in diameter. Once they enter the nose, the particles move into the brain past the blood-brain barrier. Usually, this barrier protects against dust and other foreign substances.

However, due to the minuscule size of PM2.5 particles, they quickly break this barrier. These particles can also exacerbate lung disorders, penetrating deeply into the lungs and impairing lung health.

Fortunately, the USC-led research shows that improvements in air quality have lowered Alzheimer’s risk in certain areas. They published their findings in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.

In their research, the USC team explained that their labs reported recent drops in the neurotoxicity of PM2.5 air pollution in both humans and mice. Neurotoxicity occurs when exposure to natural or artificial chemicals causes abnormal activity in the brain or nervous system. This means that more people have a healthy brain because of improved air quality.

University Professor Caleb Finch and associate professor of gerontology and sociology Jennifer Ailshire took part in the research. They’re both with the USC Leonard Davis School of Gerontology. They focused their investigation on PM2.5 pollution in particular to document its effects on brain health. Long-term exposure to PM2.5 can lead to early death, especially in people with chronic heart or lung disease.

USC Research Links Breathing Clean Air to a Healthy Brain

A 2004 study from Ailshire found a strong link between cognitive decline and air pollution in less-educated populations. Adults 65 and older with less than eight years of education had a higher risk of neurodegenerative disease when exposed to PM2.5. However, ten years later, Ailshire no longer found this association in the study participants. She based these findings on data from the nationwide Health and Retirement Study.

Ailshire believes that reduced PM2.5 emissions during the past decade increased their likelihood of having a healthy brain. Air quality data revealed that average annual PM2.5 levels in the participants’ cities dropped 25% since 2004.

In 2014, only a handful of the participants lived in areas with annual average PM2.5 levels that surpassed EPA regulations. This provides further evidence that reduced exposure to air pollution in older adults leads to a healthy brain.

“Improving air quality around the country has been a tremendous public health and environment policy success story. But there are signs of a reversal in these trends,” Ailshire said. “Pollution levels are creeping up again, and there are increasingly more large fires, which generate a significant amount of air pollution in certain parts of the country. This gives me cause for concern about future trends in improving air quality.”

Finch also published research on mice earlier this year in the Journal of Alzheimer’s Disease. The findings provide further proof that lower air pollution leads to a healthier brain in the long term.

Finch and his team have been observing how pollution affects the brains of mice at a Los Angeles site since 2009. In 2017, the mice exposed to a tiny, nanoscale type of PM2.5 seemed to have a healthier brain. What’s more, they also had significant declines in several measures of neurotoxicity, including oxidative damage to cells and tissues.

Study Shows Importance of Continued Improvements in Air Quality

During Finch’s and Ailshire’s studies, the composition of air pollution in the United States began to change. According to the EPA, from 2000 to 2020, PM2.5 levels decreased across the country by 41%.

However, PM2.5 in Los Angeles declined very little from 2009 to 2019. In this period, ozone levels in the United States decreased overall. However, it increased in Los Angeles County. Before 2015, ozone dropped in LA County following the national trend.

Overall, the study results are encouraging, showing that lower air pollution leads to a healthy brain and better memory. However, the authors stress that they can’t evaluate the possible benefits of air quality improvement to risks of cognitive decline. While PM2.5 levels fell across the US from 2009 to 2016, they’ve increased each year since 2017. This shows that air quality can fluctuate based on regulations and emission levels, like Los Angeles County.

“Our findings underscore the importance of efforts to improve air quality as well as the continued importance of demographic and experimental evaluation of air pollution neurotoxicity,” Finch said.

Finch and Jiu-Chiuan “J.C.” Chen, an associate professor of preventive medicine at the Keck School of Medicine of USC, collaborated on a separate study. Based on human and animal data, the research found that cognitive aging accelerated with high air pollution. This may increase the risk of dementia and other neurodegenerative diseases. Their study indicated that older women living in places with high PM2.5 levels suffered memory loss and brain shrinkage. They didn’t observe this in women who lived in areas with cleaner air.

Other Ways to Reduce Alzheimer’s Risk

Advances in neuroscience have led to improved treatments for people with dementia and Alzheimer’s. To reduce your risk of developing the disease, make sure to eat a healthy diet and get regular exercise. Also, maintain positive social connections and intellectual activities, like puzzles or games. This advice comes from the Alzheimer’s Association.

Final thoughts: Clean Air Helps Reduce Alzheimer’s and Promotes a Healthy Brain

Worries about pollution continue to grow across the world, and not just because of climate change. Many studies have linked air pollution to early deaths, lung disorders, mental health problems, and cognitive decline. The above study found that adults who lived in areas with low air pollution experienced better brain health. This should come as a no-brainer (no pun intended). Hopefully, governments and industries worldwide will strive to lower pollution so everyone can breathe clean air and have a healthy brain.

12 Effective Tips to Increase Self-Confidence Immediately

May 31, 2022 by Chris Butler

A low level of self-confidence is very detrimental to your overall well-being. When you lack the confidence you need in life, you’re cautious about taking risks, and you end up in situations that aren’t the best for you. For instance, you settle for someone toxic because you feel you can’t get anyone better. It’s time for you to find new ways to increase self-confidence!

Few realize the dangers of low self-confidence, and it can sabotage your life in ways you never dreamed possible. However, if you’re too confident, then you may take risks that are foolish too. Someone who has an inflated sense of self-worth can be considered haughty, arrogant, or selfish.

Twelve Actionable Ways To Increase Self-Confidence

It’s essential to have a healthy view of yourself and your abilities. It can help you develop meaningful relationships and power you to get through the most brutal storms in life.

So, what can you do to increase your self-confidence immediately, especially if it’s on the lower side? Courtney E. Ackerman, MA, is an author and writer for Positive Psychology. She expounded on a theory that your confidence levels help be relatable, have competence, and independence.

She suggests that you should go through cognitive restructuring through CBT therapy if you suffer from low self-worth. While therapy is a great tool, here are some tips on how to improve how you look at yourself immediately.

1. Exercise Regularly

You know exercise can do beautiful things for your body, but did you know that it can increase your self-confidence too? Your bodily image is heavily linked with your opinion of yourself. When you’re burning fat and losing weight, you feel great.

Additionally, when you’re exercising, you’re increasing the feel-good chemicals in your brain. When your brain’s chemicals are balanced, you have a better mood, lower levels of depression, and a better outlook on life.

2. Make Yourself Presentable to the World

Your personal hygiene is of the utmost importance. It’s essential to take a shower, wash your hair, shave, clip your fingernails, and do anything else that makes you presentable. It’s such a small action, but it has a big impact.

You know what it’s like to be behind someone in line at the grocery store who hasn’t showered. What are the first thoughts that run through your mind? Do you want people thinking those things about you?

How can you be confident in life if you don’t care enough about yourself to care for your appearance? If you always look like you rolled out of bed, then you’re not going to be on your “A” game or have stellar productivity. Remember that your outside appearance reflects your inner self.

Plus, did you know that poor hygiene is a sign that someone has hit rock bottom or is depressed?

3. Put Aside Jealousy

Are you appreciative of yourself, or do you spend your time being jealous of others for their talents and gifts? Maybe you wish you had a better personality, drove a nicer car, or made more money. However, none of those things matter in the grand scheme of things.

Every person on this planet has admirable gifts inside them. It would help if you focused on these things rather than looking over the fence into the lives of others. Be thankful for what you have if you want more in life.

4. Practice Gratitude Daily

Do you know what most high-achieving people have in common? No, it’s not lots of money or good luck. However, they have learned how to develop an attitude of gratitude.

By focusing on the blessings in your life, you make the bad stuff seem insignificant. A gratitude journal is a great place to start charting all your gifts, and it’s a great reminder of why you should be thankful rather than oppressed.

5. Dress With Care

The way you dress is closely related to hygiene, as your clothes improve how you feel. There’s nothing better than wearing something new that gives you a boost of confidence. No wonder the mantra “Dress for success” is so famous.

You don’t have to spend a fortune on an outfit to look good. You can get something at the thrift store that showcases your figure and makes you look like a million bucks. However, how you dress signals to those around you whether you care enough to take care of yourself.

Jerry Seinfeld made an astounding comment that said that people who live in sweatpants all the time are those who have given up on life. Perhaps, there is some truth to his theory.

6. Focus On Your Gifts, Strengths, and Talents

Do you focus on your strengths or your weaknesses? Most people tend to focus on everything they find wrong with themselves rather than the right things. Ask yourself the following questions:

What have I accomplished in life?
What things can I do well?
Are there unique talents that make me special?
Are there special abilities that others have praised about me?

If you want to boost your self-confidence immediately, make a list of all the things that you’ve accomplished. It’s okay to pat yourself on the back occasionally.

7. Stop Comparing Yourself to Others

One way to bruise your confidence is by constantly comparing yourself to someone else. It doesn’t matter what the crux of the matter, the result is being miserable. Social media tends to have made this issue much worse, as people only post their best moments.

You’re uniquely you, and there will never be another person like you. Whenever you feel yourself starting to get down and compare your life with someone else’s, remind yourself of all your blessings. You never know how good or bad someone’s life is until you walk in their shoes.

8. Maintaining a Positive Outlook on Life

When a negative thought pops into your mind, what do you do with it? Does it instantly change your mood and make you start thinking about all the bad stuff, or do you counter it with something positive? For instance, if you had a horrible first marriage that ended in divorce, you might feel some guilt for it.

However, when those thoughts of failure come knocking at your door, remind them that you have beautiful children that came from that union. Remember that every dark cloud has a silver lining, and it’s up to you to remind yourself of that bright spot.

9. Shape Your Self-Image

If you want to increase your self-confidence, then you need to adjust the way you see yourself. When you have a positive self-image, your confidence will automatically boost. The good news is even if you have a poor self-image, you can change it.

You can foster a good self-image by looking at accomplishments, practicing gratitude, and falling in love with yourself. How you see yourself is a big indication of how confident you will be in life.

10. Be Kind and Generous

You’re probably wondering how being kind and generous can increase your self-confidence, but it can do wonders. In the ancient writings of the Bible, Acts 2:35, it states that “It’s better to give than to receive?” When you’re doing things for others and giving back, it makes you feel better about yourself.

There’s a feeling of pride that comes from being a good person. Now you shouldn’t go out of your way to do things for others to improve your self-confidence, but it’s just an added blessing that comes from giving back.

11. Set Small, Achievable Goals

One great way to increase self-confidence is to set small obtainable goals. Rather than looking at the big picture and becoming overwhelmed, why not set small goals that you can knock out with ease? There’s a sense of pride that comes from each milestone you reach.

Assume you decided you want to get in shape and be a marathon runner. You don’t start by signing up for a 5k before you’ve lost a pound or done any training? Instead, you set smaller goals that help you to reach the larger ones.

With each mile you run, you will feel a sense of pride flood you inside that helps you keep going. It’s these little accomplishments that build your self-confidence enough to tackle the bigger things. It’s all about incremental progress, and it’s a potent tool to have in your arsenal.

12. Develop a Network of Friends and Colleagues

Your support system is everything. There are always people in your world that are critical and love to tear apart one another. However, you need people who help boost you when you’re having a bad day or doubting yourself.

This network of friends and family can help you when your day seems dark. They can help you to increase self-confidence by knowing just what to say. According to the experts at Reco, drug and alcohol treatment is more effective when you have a strong support system.

Those who have mentors are more likely to obtain sobriety than those that don’t have anyone. Their saying is healthy people, healthy outlook. So, you can use this to apply to your life. When you hang with people who have good self-esteem, they can help lift you and increase yours.

Final Thoughts on Ways To Increase Self-Confidence

Your self-confidence is essential. It helps you to be successful, have good relationships, and live a happy life. The good news is that even if you lack the confidence you need, it’s not set in stone.

You can take positive steps to boost your esteem and have a better overall view of yourself. Though it might not happen overnight, you can increase self-confidence by trying some of these tips listed above.

8 Pros and 7 Cons of Being an Overachiever

May 31, 2022 by Chris Butler

There’s no actual definition of what it means to be an overachiever. Most people don’t think achievement is a problem. But overachieving can get sticky.

The problem is how an overachiever goes after or works to maintain a certain level of achievement. Overachieving can be either a problem or an inspiration, depending upon how you look at it. Whether you see overachieving as a problem or an inspiration, there are positives and negatives. Here are some pros and cons of being an overachiever.

Pros of being an overachiever

Being an overachiever has many positive aspects. Here is a list of some of them.

1 – An overachiever know how to get the job done

If you want something done, ask an overachiever to do it. They know what you want and what each step should look like to accomplish it. Not only do they accomplish what they set out to do, but they often get it done faster than others. This is because they’re already thinking about the next thing they want to do. Overachievers wholeheartedly embrace Tennyson’s thinking when he said, So many worlds, so much to do, so little done, such things to be.

2 – Focused on getting things done

Overachievers focus on what needs to get done, and they don’t get thrown off course by unexpected things. They get back on track and keep going. They also don’t fall into wasting time or doing mindless activities. An overachiever is a good time manager. Here are some things they might use to stay focused and not waste time.

Set goals
Keep a schedule
Establish priorities for the day, week, month, etc.
Keep track of time
Do the hard stuff first
Notetakers
Keep themselves accountable
Let technology work for them
Don’t get caught up in social media

3 – Ask others for help

Even though they get accused of overworking, overachievers know when they need help, an overachiever isn’t afraid to acknowledge they don’t know it all. They seek expertise from the right people. You’ve probably noticed how well-known overachievers surround themselves with a skilled team of people. This allows the overachiever to focus on what they’re supposed to do and lightens the load for everyone.

4 – Stay fit

Another positive thing that overachievers do is to stay fit. They’re often the people who get up first thing in the morning to exercise. They say exercising increases their energy level and gives them a clearer mind. One example of someone like this is Richard Branson, founder of over 400 companies. He’s a self-proclaimed overachiever who insists that exercise is critical to his day. It’s no secret that movement has many health benefits. Overachievers embrace training because they know it gives them the stamina and energy they need to accomplish their goals. Some benefits of exercise include:

Help you control your weight.
Lowers your risk of heart disease
Help you manage your blood sugar
Can help you quit smoking
Improves your memory and mood
It helps you think better, improves your judgment and ability to learn

5 – A boss often leans on an overachiever

It’s no secret. If you’re an overachiever, your boss will probably pick you to do a job they want doing well and right away. Good chance you’ve earned their trust and know they can depend upon you. Those who say overachieving is negative frown upon being singled out. You may enjoy the limelight and like the challenge of being asked to do something special. It depends upon your perspective.

6 – Always busy

Overachievers love to stay busy. They start their day in the early morning hours and work late into the night. These folks get more done in 24 hours than most people do. They have a full schedule, and that’s the way they like it. Part of the thrill of their job is the traveling, scheduling, and planning it requires. Overachievers like challenges, so it only makes sense they enjoy the challenge of fitting everything into their day.

7 – Planner

Part of the reason overachievers are so successful is their ability to plan well. They make plans for work, home, exercise, and everything else. Of course, they plan meetings and other business-related things, but they also plan free-time and social activities. Their schedule is complete, but it’s well planned out, so they aren’t wasting time. Their personal goals are also planned out. Overachievers think ahead by days, months, and years. They often have a 5- year plan for their business and personal goals. With planning, overachievers are specific. They use things like:

Goal setting in every area of their life
Outlining their goals
Asking questions about plans for the future
Steps they want to take to reach their goals

8 – Play as hard as they work

It’s true; overachievers have a reputation for being hard workers. An overachiever is different from a workaholic because they always have an end goal. Once they have achieved it, they are ready to relax and play. They love exhilarating activities on vacations like

Skiing
Hiking
Hang gliding
Standup paddleboarding
Kayaking
Rafting
Surfing

Overachievers love the rush of playing as hard as they work.

Cons of being an overachiever

So, there can be cons to being an overachiever. Here are some common problems an overachiever could face

1 – An overachiever might miss out on today

Overachieving can cause you to focus so much on future goals that you lose sight of today. It’s essential to live in the present, even if you have plans and goals. Enjoy what is in front of you today because it may not be there. Keep a balance of focusing on the end game but having a clear view of the present.

2 – Overachievers tend to work too much

Overachievers are known for being workaholics. This moniker may be an unfair characterization of them, but some individuals fit this description. They may be the first person to arrive at the office and the last to leave the office in the evening. What started as just working long hours for a specific period may have turned into a regular habit of working long hours and pulling all-nighters to finish a project. A workaholic overachiever never takes vacations because they’re too busy.

3 – Can’t say no

Overachieving means you take on extra work at the expense of your personal life. You get yourself involved in every detail of a project. It’s hard for an overachiever to say no because they love a challenge. The fantastic thing is that they usually have an enormous capacity. It’s not until they have problems with their health or at home that they limit themselves.

4 – Unhealthy habits

Overachievers push themselves beyond the limit. They work long hours, pull all-nighters, and rarely take a break. This is dangerous to their health and can lead to risky behaviors such as

Not eating, so they lose a lot of weight
Drinking too much alcohol
Drug taking for energy and clear their mind
doing unethical things to cut corners to finish a job

5 – Anxiety

High demands, long hours, and pressure to finish a job can lead to anxiety and stress. Being on edge because of stress can lead to being easily frustrated with your family or co-workers. There isn’t a work anxiety disorder, but specific symptoms point to anxiety from being overworked. These include:

Worry
Insomnia
Feeling edgy and nervous
Fatigue
Shaking or trembling
Lump in your throat
Racing heart
Dry mouth
Sweating

6 – Refuse to delegate

Many overachievers ask for help when they need it, but some refuse to delegate. Because they’re perfectionists, they assume no one can do as good of a job as they can. Thus, if an overachiever doesn’t delegate, they end up a workaholic, stretched to the limit.

7 – Family life and social life suffer

One of the biggest cons of being an overachiever is that their family and social life suffer. They miss out on family time with their kids, spouse, and extended family. They’re too busy to take their child to a swim class or dinner with their spouse. Their friends give up asking them to do things since they always say no.

Why are some people overachievers?

Why are some people are high achievers and others aren’t? You often see these differences in people at school. Researchers say that the differences between low achievers and low achieving students are related more to personal factors than intelligence. They suggest that the most significant factors are self-regulation, learning strategies, and study techniques. Also, students’ attitudes about school and the teachers affect their achievement levels.

Final thoughts on knowing the pros and cons of the overachiever

Interestingly, there is little scientific research on overachieving and whether it’s negative or positive. Being an overachiever isn’t a bad thing. If someone calls you, it could mean they think you’re innovative and successful. But if overachieving means you’re overworking and stressed out, then it probably is a bad thing for you. It could be time for you to reevaluate your life and how you approach your work.

New Superconducting Magnet Could Make Fusion Energy by 2025

May 31, 2022 by Kristen Lawrence

Scientists from MIT and researchers from Commonwealth Fusion Systems (CFS) recently designed the world’s most powerful superconducting magnet. They achieved scientific history, ramping the large, high-temperature electromagnet to 20 Tesla. This is the highest field strength ever recorded for a high-temperature fusion magnet.

Researchers at the company say that they should have a small prototype fusion power plant built by 2025. They still face many technological hurdles, but it will mark a massive step toward a carbon-free future if they’re successful.

The superconducting magnet measures two meters long by 1-meter-wide. It’s a D-shaped electromagnet with a magnetic field about 500,000 times stronger than Earth’s. Compared with similarly sized superconducting magnets, this one is twice as strong. They didn’t know whether they could create such a magnet three years ago, but it’s now a reality.

The successful demonstration quells uncertainties about building a fusion power plant that can create more power than it uses. The achievement could lead to the creation of many carbon-free power plants that can help combat climate change.

Maria Zuber, MIT’s vice president for research and E. A. Griswold, Professor of Geophysics, regard fusion as the “ultimate clean energy source.” The power for fusion comes from water, one of the planet’s most abundant resources. Once they figure out how to utilize it, fusion energy could change the trajectory of our world.

Creating the superconducting magnet was their most significant obstacle in achieving fusion. Now that they’ve perfected the magnet technology, the MIT-CFS collaboration plans on completing the world’s first successful fusion device by 2025. Known as SPARC, the device will create and confine plasma within the powerful magnetic fields. As the plasma heats up to around a staggering 100,000,000 degrees, it releases vast amounts of energy.

New Superconducting Magnet Could Make Fusion Energy a Reality by 2025

“The challenges of making fusion happen are both technical and scientific,” says Dennis Whyte, director of MIT’s Plasma Science and Fusion Center, which is working with CFS to develop SPARC. But once the technology is proven, he says, “it’s an inexhaustible, carbon-free source of energy that you can deploy anywhere and at any time. It’s really a fundamentally new energy source.”

Fusion technology essentially replicates the power of the sun in a small chamber. The process involves capturing and suspending plasma inside a device lined with powerful magnetic coils. Known as a tokamak, the donut-shaped chamber houses the swirling mass of protons and electrons or plasma. Since the particles have an electric charge, they’re controlled by the magnetic fields which confine the plasma within the chamber.

Most tokamaks have been constructed using electromagnets made of copper. However, the largest tokamak under construction in France, called ITER, utilizes low-temperature superconductors. Scientists aim to surpass breakeven in the chamber that measures 11 meters tall and 19 meters wide.

A significant breakthrough in the MIT-CFS fusion design involves the use of high-temperature superconductors. These allow for a more powerful magnetic field in a much smaller area, making them cheaper and easier to build. CFS researchers created the magnets using the latest superconducting material of winding coils composed of barium copper oxides.

Until now, scientists thought that only large magnets could withstand the pressure of plasma heated up to hundreds of millions of degrees. The new high-temperature superconductor made history, equaling the performance of a device 40 times larger using the traditional low-temperature magnets.

A series of scientific papers published last year found that if the magnets worked as anticipated, it would mark fusion history. After years of fusion research, the technology would produce an unprecedented net power output.

Fusion technology continues to advance at a rapid pace.

In the recent test, the powerful superconducting magnet produced a field of 20 Tesla for nearly 5 hours. However, CFS researchers say that they could have theoretically maintained the field indefinitely. The magnet includes 16 plates stacked together to create a superconducting magnet. To put its strength in perspective, just one of these magnets alone would be the world’s most potent.

Now that they’ve developed the magnet, the team will work toward the next step of creating the prototype reactor SPARC. For this small fusion reactor, they will use 18 coils to surround the vacuum chamber.

SPARC’s successful operation will prove the practicality of a large-scale commercial fusion power plant. This could perhaps pave the way for the construction of fusion plants powering clean energy grids worldwide. However, they still have many hurdles to jump before this vision can become a reality.

Zuber says: “The next step is to scale up, to build an actual power plant. There are still many challenges ahead, not the least of which is developing a design that allows for reliable, sustained operation. And realizing that the goal here is commercialization, another major challenge will be economic. How do you design these power plants so it will be cost-effective to build and deploy them?”

She hopes that thousands of fusion power plants will exist one day, and they can look back proudly on how they got there. For her, demonstrating the magnet technology provided a glimmer of hope that it was possible. While creating the first power-producing fusion device would make scientific history, she says that’s not the primary goal.

“None of us are trying to win trophies at this point. We’re trying to keep the planet livable.”

Final Thoughts on a superconducting magnet that produces a field of 20 Tesla for the first time

Scientists from MIT and Commonwealth Fusion System (CFS) recently made scientific history with their superconducting magnet. They created a field of 20 Tesla, the most powerful magnetic field of its kind ever recorded. The researchers now have their sights set on building SPARC, the world’s first successful fusion device. By demonstrating the viability of magnet technology, they wholeheartedly believe that fusion plants can power the future.

After scaling up the technology, we could one day have thousands of fusion power plants worldwide. We’re at a crossroads in humanity, but the hard work and ingenuity of scientists may steer us down the right path.

Researchers Explain the Benefits of Open-Monitoring Meditation

May 30, 2022 by Kristen Lawrence

Open-monitoring meditation offers countless benefits, and a new study reveals a surprising one: you’ll make fewer mistakes. It’s the largest study of its kind to date that shows how meditation could help prevent errors. The Michigan State University also discovered that meditation might improve memory for people who forget things easily.

The research, published in Brain Sciences, tested how open-monitoring meditation affected brain activity and increased error recognition. This type of meditation involves focusing on feelings, thoughts, or sensations that come into one’s field of awareness.

“People’s interest in meditation and mindfulness is outpacing what science can prove in terms of effects and benefits,” said Jeff Lin, MSU psychology doctoral candidate, and study co-author. “But it’s amazing to me that we were able to see how one session of a guided meditation can produce changes to brain activity in non-meditators.”

What This Study Suggests

The study suggests that various types of meditation can impact the brain in unique ways. Lin explains that, until now, there have been very few studies on the effects of open-monitoring meditation on brain activity.

“Some forms of meditation have you focus on a single object, commonly your breath, but open-monitoring meditation is a bit different. It has you tune inward and pay attention to everything going on in your mind and body. The goal is to sit quietly and pay close attention to where the mind travels without getting too caught up in the scenery.” -Jeff Lin, MSU

Basically, the idea behind any meditation is to increase your awareness. By getting in tune with your inner self, it helps expand your consciousness. Not only does it enhance cognition, but it also allows you to connect to yourself and others more intimately. Meditation breaks down the self-constructed barriers between your real self and the rest of the universe.

In recent decades, scientists have finally been able to quantify the effects of meditation that sages and saints have talked about for centuries.

The study showed that those who engage in open-monitoring meditation make fewer mistakes.

Lin and other MSU investigators – William Eckerle, Ling Peng, and Jason Moser — gathered over 200 participants for the research. The study tested how open-monitoring meditation impacted people’s ability to identify and correct errors.

The participants, who had no prior experience with meditation, completed a 20-minute open-monitoring meditation exercise. While they did this, researchers measured their brain activity through electroencephalography or EEG. Next, participants completed a computerized distraction test to see if they would make fewer mistakes.

“The EEG can measure brain activity at the millisecond level, so we got precise measures of neural activity right after mistakes compared to correct responses,” Lin said. “A certain neural signal occurs about half a second after an error called the error positivity, which is linked to conscious error recognition. We found that the strength of this signal is increased in the meditators relative to controls.”

While researchers didn’t observe any improvements in actual task performance, the study still reveals the benefits of meditation. Practicing mindfulness over long periods of time can improve many facets of life and help increase brain power.

“These findings are a strong demonstration of what just 20 minutes of meditation can do to enhance the brain’s ability to detect and pay attention to mistakes,” Moser said. “It makes us feel more confident in what mindfulness meditation might really be capable of for performance and daily functioning right there in the moment.”

Meditation and mindfulness have gained a lot of traction in recent decades. Even businesses have started recommending the practice to employees to increase productivity and cognition. Personal reasons to implement meditation in one’s life range from reducing stress to lowering blood pressure.

Meditating can improve every facet of your life, from health to mood

As we’ve stated before, the overarching goal of meditation is to discover your true self beneath all the layers. However, before you reach the highest state of consciousness, you’ll begin noticing subtle changes resulting from meditation. In addition to making fewer mistakes, other well-documented benefits of meditation include:

Decreased stress, anxiety, and depression: One study found that participants who meditated over the course of eight weeks felt much calmer afterward. Neuroscientists observed noticeable differences in the meditators’ brains. At the end of the study, their brain activity shifted from the stress-prone right frontal cortex to the more tranquil left side.
Improves cardiovascular health: Meditation helps lower blood pressure by increasing nitric oxide, causing blood vessels to expand. A study published in the Journal of Alternative and Complementary Medicine found that 40 of 60 people stopped taking their blood pressure medication after starting a meditation practice.
Boosts immune system: If you’re suffering from a cold or allergies, try treating it with meditation. One study by researchers at Infanta Cristina Hospital in Spain found that transcendental meditation increased white blood cells in participants. These cells help ward off infections, viruses, and bacteria.

In short, meditation offers something for everyone because it teaches you to become more aware of yourself. By quieting the mind and tuning into the limitless power of the soul, your life improves dramatically. The subtle shifts in awareness increase your mental capacity, making everyday tasks much easier. Meditation helps bring your attention to any signs of unease in your body, improving your physical health as well.

Final thoughts on how meditating might help you make fewer mistakes

Very few researchers out there take a neuroscientific approach to investigating meditation’s effects on psychology and performance. Indeed, Lin is one of these researchers committed to understanding meditation on a deeper level.

In the future, he wants to conduct more studies that include a greater number of participants. They will also test various meditation styles to determine how they impact brain activity. Finally, the researchers will test how long-term meditation could lead to positive behavioral changes.

“It’s great to see the public’s enthusiasm for mindfulness, but there’s still plenty of work from a scientific perspective to be done to understand the benefits it can have, and equally importantly, how it actually works,” Lin said. “It’s time we start looking at it through a more rigorous lens.”

15 Leadership Qualities Most People Admire

May 30, 2022 by Chris Butler

Every day, you see leaders in action. Whether you’re riding the morning train to work, eating lunch at a restaurant, or taking your child to ballet class, people who possess good leadership skills stand out. You may be considering leadership and wonder what makes a good leader. Here are fifteen leadership qualities that most people admire in a leader.

Do people learn to be leaders, or are some people born that way?

The age-old question about leaders is: are people natural born leaders or must they be taught to be good leaders? According to studies on this subject, it’s likely that it’s a combination of both things. Certainly, innate characteristics are needed to become a good leader, but hard work and experience develop a leader.

15 Leadership Qualities Most People Admire

Here are some of the qualities good leaders exhibit.

1 – Truthfulness is the top among all leadership qualities

Leaders who exhibit truthfulness in their daily lives gain the trust of those around them. Their transparency about their strengths and weakness makes people want to follow them. These mentors prove their honesty by how they live. They admit their mistakes and apologize when they’re wrong. Instead, they acknowledge their failures.

So, how do you spot a leader who is lying to you? Researchers say it’s pretty hard to tell if somebody is lying to you by just looking at them, but these things could show a leader isn’t being honest.

Too much head nodding
Talking with their hands
Hands covering their neck, chest, or head
Over the top eye contact
Filling in with “uh-huh” and “um”
Voice has no inflection
Scowling at you
Fake smile

2 – Good listener

Out of all the leadership qualities, being a good listener is probably one of the most significant. Leaders who actively listen to people, who show sincerity and attention to what they’re saying, build trust and respect. They don’t assume they know more than others or disregard them because they lack experience. A good leader wants to learn everything they can. They’re humble and respectful. People admire bosses who give them attention. They feel like their opinions count toward something and this makes them want to work hard for a leader like this.

3 – Good communicator

The ability to communicate helps leaders be effective. They know how to get their message across. Good leaders enjoy talking to people. They like hearing their opinions and getting their input. A good communicator should possess these things.

Non-verbal communication: Their body language sends a message. They’re relaxed, open stance, and have a friendly tone in their voice.
Clear and concise: They don’t say too much or too little
Friendly: Good communicators have a friendly tone and a normal smile. They encourage open discussion.
Confidence: Show confidence in how they interact with others
Open-mindedness: They’re flexible and open to others’ thoughts. They want to understand what other’s viewpoint.

4 – Able to delegate is one of the most coveted leadership qualities

Part of being a good leader is being a mentor. Mentorship is guiding others in a personal or professional setting. Part of a mentor’s role is to maximize a person’s skills by delegating responsibilities to them. Delegating isn’t as easy as it sounds. Many leaders won’t delegate out of fear of not getting the task completed how they want it. When they pass off responsibility to someone else, an insightful leader can let go and trust the person will get it done completely.

5 – Self-discipline

Self-discipline is often an overlooked leadership quality. A skilled leader isn’t impulsive. They stay focused to see a project through to the end. A leader who lacks self-disciple is a hindrance to those around them. What are some signs that a leader lacks self-discipline?

The lack of impulse control: Their lack of self-control causes confusion and a lack of clarity about what they want.
They create anxiety: A leader who lacks self-control stirs up anxiety for those who work for them.
Unpredictable: They have lots of ideas, but little follow-through. You never know what they’ll do next.

6 – Shows appreciation

Can you imagine a boss who never says thank you? Showing appreciation is an admired quality in a leader. Good leaders value their people. They show appreciation for them and acknowledge their efforts. Leaders who understand the importance of recognizing their employees with mutual respect create an atmosphere where everyone can flourish. There is team spirit. Everyone wants to work together for a common goal.

7 – Being decisive, one of the important leadership qualities

Decisiveness means being able to make quick decisions when needed. A good leader evaluates a circumstance, collects the information, and then concludes. Decisive leaders focus on a direction and achieve work to achieve an aim. They don’t listen to rumors or react out of fear because of what others say about them.

8 – Accountable to others

People admire leaders who are accountable to others. Everyone knows those leaders who are answerable to no one. These loner-leaders think they don’t need to adhere to rules and regulations like everyone else. Of course, these leaders often lack honesty. They often end up in some kind of a legal mess, leaving everyone else around them to pick up the pieces of their chaotic leadership. An accountable leader owns up to their commitments and promises. They respect you enough to admit their mistakes and ask for help when they need it.

9 – Can motivate others

A leader motivates the people around them to achieve great results. They know how to empower them to use their talents and skills. A skillful leader sees the potential in others and encourages them to step out and pursue new ideas or ventures and conquer new challenges. When people lack guidance, they lose motivation and vision for what they can do.

10 – Being self-motivated is one of the intrinsic leadership qualities

Just as a good leader must be able to motivate the people around them, they must have self-motivation. This self-motivation doesn’t depend upon others to meet your goals. They keep going even if they face setbacks or challenges. They’re motivated to step out and take opportunities when they see them.

11 – Dependable

If you can’t depend upon a leader, it makes you feel uneasy. A dependable leader shows follow-through and responsibility. They do what they say. Dependable people can be trusted to do their share of the work and to work together to get through tough times. If someone is a good leader, you rely upon them to respond to your requests, to be accountable, and to show consistency in how they conduct themselves.

12 – Ambitious

Ambition is driving motivation. Leaders who possess ambition have a creative and entrepreneurial spirit. Ambitious leaders focus on performance because they’re so motivated to reach their goals. Of course, the negative side of ambition leads to a workaholic and creates anxiety for those around them. A good leader knows how to be ambitious without giving in to the extreme. Here are five things you’ll see in an ambitious leader.

Goal setting: Leaders are goal-oriented, striving towards a new goal or idea.
Risk-taker: They’re willing to take risks and not prone to anxiety or fear
Not competitive with others: Ambitious people are more able to stretch themselves
Open to new ways: These folks are open to innovative ideas and new ways of thinking. They love to learn.

13 – Not micromanagers

An admired leader doesn’t micromanage. They inspire and help you understand what’s needed, then they let you do the job. Leaders don’t get into the nitty-gritty of what you’re doing. They aren’t telling you how to do the job because they trust you to get the job done. Micromanagers tend to

Never leave you alone to do your task
They check on you all the time
They’re constantly correcting you about what you’re doing and how you’re doing it
Control freaks

Micromanaging sabotages people’s ability to complete their tasks. Not only does it ruin productivity, but it lowers morale, slows the work pace, and reduces people’s sense of loyalty to the project. A leader that micromanages isn’t admired.

14 – Don’t blame

Effective leaders aren’t into blaming others. Indeed, they understand that blaming people is never productive. A skilled leader recognizes people need to be inspired, not pushed down. They strive to help people feel successful and are quick to give credit to others. A good leader won’t blame the people around them for things that happen. They take responsibility and the blame when necessary.

15 – Reliable

Reliability is one of the essential leadership qualities. People feel they are dependable, which builds trust in those around them. If a leader isn’t reliable, people are afraid to follow them for fear of being led astray. How do you know if a leader is reliable? Here are some traits of a reliable leader:

Remember to follow up with you
Is clear about their expectations
They’re on time
Keep their promises
Meet deadlines
Don’t leave you hanging

Final Thoughts on Recognizing the Top Leadership Qualities

You know a good leader when you see them. It’s easy to admire someone who is a good leader. These leadership qualities are just some characteristics that most people admire in a leader. If you’re considering leadership, hopefully, this article will inspire you to become a leader that people admire.

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