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20 Micro-Habits That Increase Success and Happiness

December 23, 2021 by Kristen Butler

Would you choose happiness if you could have one thing in your life? Humans have looked for true happiness since the dawn of time. Why is it so hard to find the one thing that will make you feel and be a better person? Perhaps, some people look too hard and put too much effort into it. A micro-habit is a slight change you can make that adds up to more significant, long-term changes.

Consider them “baby steps” in changing habits that impact your self-growth and success.

It is time to start! So adopting these micro-habits are an excellent way to begin your journey toward a happier life. Doing a few of these “baby steps” might not give you the warm fuzzies you dream of. But over time, they can help you make great strides towards changing your life.

Micro-habits That Increase Success and Happiness

Adding good habits to your day is warranted if you want to change your life and be happier. Here are twenty micro-habits that can help with your self-development.

1. Start Your Day with Gratitude (An Essential Micro-Habit)

Each day when you get out of bed, you need to start by thanking the Universe for your blessings. Don’t grumble about the things you don’t have but be happy for what you do. Waking up with a heart of thanksgiving will alter your entire day.

Micro-habit to Increase Thankfulness:

Keep that first grateful thought of the day in mind for just a moment, savor it, and reflect on it.

2. You Need Eight Hours of Sleep, But Start With This One Thing

The Sleep Foundation states that you need to get around seven or eight hours of rest for your body to rejuvenate each night. Not getting the minimum can drastically impact your mood and overall health if you’re not getting the minimum. Sleep must be a priority.

Micro-habit for Reaching Your Goal of a Full Night of Sleep:

But you can set the stage for working up to eight hours by starting with a single positive action–going to bed at the same time every night. This single action helps shift your focus to gearing down for the evening. When you do this every night, your body will signal your brain that it’s time for sleeping.

3. Make Time for the People You Love

No one gets to the end of life and thinks they should have worked more or made more money. Instead, they wish they spent more time with the ones they love. Take time for those who mean so much to you, as no one is promised tomorrow.

Micro-habit to Enhance the Quality of the Time You Spend:

Our phones dictate our lives these days. When you engage with your beloved family or friends, power it off and put it away. Also, invite your loved ones to do the same.

4. Smile Often

Smiling not only helps you feel better but also encourages those around you. Have you ever been down and out, and you see someone else’s smile radiating the room around you? The world would be better and much happier if people smiled and complained less.

Micro-habit to Put a Smile On Your Face:

Be mindful of your facial expressions. Without realizing it, you signal non-verbal cues by a smile. You convey a warm and welcoming personality. Mindfulness about your facial expressions can help you share your friendly nature.

5. Learn To Say “No”

Having too much on your plate can make you tired, grumpy, and not have time for self-care. However, when you learn to say “No,” it’s a game-changer. Not only do you take control of your day, but you’re setting limits that say what you can and can’t handle.

Micro-habit to Help You Decline Requests Politely:

Take time to learn and memorize a polite but firm way to say no. “No, thank you,” is often the most appropriate reply–no excuses needed.

6. Wake Up Early

If you want to get the day off on the wrong foot, then get up late and be rushed. Set your alarm for an earlier time than you need to be up, and you will have time for breakfast and to catch up with your spouse. Sometimes life is so rushed that you miss those little things, like coffee with your love before work.

Micro-habit to Help You Rise and Shine:

Set your alarm every evening faithfully. This single action is the most effective way to ensure you awaken on time.

7. Don’t Fill Your Schedule Too Full

Stop cramming your schedule so full that there’s no way humanly possible to do it all. You’re setting yourself up for defeat. One of the best micro-habits to observe is learning only to put a few things on your plate.

Micro-habit to Manage your Time Better:

Use a time management app or calendar on your phone or fitness watch. Public speaker and author Paul Cummings once wrote the following excellent advice:

“Write down goals and follow through on them one step at a time. What gets written down gets done.” -Paul Cummings

8. Eat a Healthy Plant-based Diet

Axe the junk food and fast-food garbage from your menu. Your health is a priority, so you need to make time to eat healthily. If you feel tired and run down all the time, your diet could be to blame. You can’t feel happy and have success if you’re proverbial tank is always on “E.”

Micro-habit to Eat Healthier:

Sign up for a vegetable and fruit delivery service. If you have plenty of healthy goods on hand, you’ll be more likely to eat them. You can sign up for a subscription with just a few quick clicks.

9. Have a Good Attitude (An Important Micro-Habit to Know)

Some say that happiness is a choice. How you look at things and your response means everything. Rather than being sour and downtrodden every day, choose to have a good attitude.

Micro-habit to Have a More Positive Attitude:

Seek a positive solution to whatever problems life throws your way. For instance, imagine your co-worker shifts the blame for a missed project deadline to you, but you completed your share of the work on time. Instead of blowing up at their accusation, withhold your response, gather your documentation, show them how the accountability falls to both of you, and figure out how to fix this issue before your next project. A well-played, thoughtful, solutions-oriented response will get you further in life.

10. Spend Your Money on Experiences, Not Things

Don’t become house or car poor because you want to keep up with others. Spend your money on experiences with those you love the most rather than material possessions that can be gone in the blink of an eye. Creating memories is way more important than living in a palace.

Micro-habit to Enjoy Your Life Journey:

Most people opt into dozens of retail shopping “newsletters” or “deals.” Retailers craft each pitch to tempt you based on your past purchase behaviors and interest. Opt-out of these offers to remove the temptation to purchase the latest or greatest widget. You’ll have more cash to spend on travel and other fulfilling experiences.

11. Celebrate More

Take time to celebrate the milestones and achievements in life. Don’t be too busy for birthdays, anniversaries, or having a special dinner with your child who got an “A.” It means everything to your happiness and success as a parent and spouse.

Micro-habit to Mark Milestones:

Send a card to mark an occasion–not an email, a text, or a social media post. Sending cards may seem quaint or old-fashioned, but that’s the point. It’s a thoughtful, classic gesture that we often overlook.

12. Be Kind to Others

You can be the difference in a world full of chaos and cruelty. Being kind to others costs you nothing, and its paybacks from the Universe are innumerable. When developing new habits, make kindness a top priority.

Micro-habit to Become Kinder:

Share an inspiring story of kindness or information about someone who makes a difference in the world on your social media. Non-profits or grassroots organizations receive much of their funding via social media buzz. This “share” only takes you a quick minute, but the impact can be profound.

13. Add Some Exercise to Your Day

To look and feel good, you need to move your body more. If you lack positivity, then boost those brain chemicals through exercise. According to Brain Line, when you exercise, you get more blood flow to the brain area, which helps give it more nutrition.

The extra blood boosts the production of your neurotransmitters. These hormones help you feel great and ward off mental illness and other problems. Exercise is vital for your survival.

Micro-habit to Become More Active:

Park your car farther away from your destination. Getting in those extra steps add up quickly, inspiring you to find new ways to get fit.

14. Use Positive Affirmations (PoP staffers’ favorite micro-habit)

To be successful and happy, start speaking positive affirmations into the atmosphere. Your words are compelling, and saying positive things over yourself every morning is a micro-habit that you must observe.

Micro-habit to Add Daily Affirmation to Your Schedule:

Read one affirmation a day. PoP makes this easy, delivering a daily dose of positive thinking right to your inbox. Subscribe below.

15. Learn Mindful Living

Life is often seen as a rat race, but you must take time to stop and smell the roses once in a while. Stop living so fast that you miss something meaningful with your family, friends, or self. There’s a whole world passing you by, and you’re too busy to see the beauty of it.

Micro-habit for Mindfulness:

Your fitness watch or phone provides you free access to one-minute breathing or mindfulness exercises. Download one of these apps and indulge in a one-minute cleansing breathing session once daily.

16. Be a Better Communicator

Do thoughts tend to enter your brain and fly out your mouth before you even think? It would help if you learned how to take short pauses before speaking. These few seconds can help you prepare what you say to convey your message clearly and effectively. It’s always best to make sure what you say enhances the conversation and not hinder it if you want to be a better communicator.

Micro-habit for Pushing the Pause Button on Your Replies:

When someone asks you a question, use a quick visualization technique. Imagine a pause button in your mind and then visualize pressing it for a brief second. That two-second delay gives you the time to formulate an appropriate response.

A CNBC report touted a two-second pause as a way to boost your communication skills.

17. Scroll Less

How much daily do you spend on your cell phone, computer, or tablet? Did you know the average person spends about 5.4 hours a day? This comes from a study conducted by Tech Jury. If you’re overworked and don’t have enough time to do what you want, you might consider scrolling less and engaging more.

Here are some simple ways to spend less time on your electronics:

No phones at the table or while eating
Only check your emails two to three times each day
Have a set time in the evenings when you put the phones down and interact with family
Set a timer for scrolling limits
Keep the news off your phone
Limit social media to minutes, not hours
Notice the signs of addiction and monitor your time

Micro-habit to Stop Obsessing Over Media:

As mentioned in point #3, put away the phone, tablet, laptop, or device. It’s just that easy. You deserve the break!

18. Carefully Choose Your Sphere of Influence

Every person has a sphere of influence, which is their inner circle of people. These folks are the ones that support you when life is tough, and they’re there cheering for you when things are great. If you have a circle filled with negative people, it can significantly impact your entire well-being.

Choose your inner circle of friends wisely, and include positive folks that help you become a better person.

Micro-habit to Expand Positive People in Your Inner-Circle:

Minimize your contact with negative people. Your sister, cousin, or neighbor will always be present in your life. But you can keep check-ins with negative people to a minimum without completely cutting them out of your life. Once you eliminate the negativity, you will attract more positive outcomes.

19. Live Simplistically and Become a Minimalist

Another one of the great micro-habits is to learn to live. Life doesn’t have to be challenging if you know how to simplify. What is simple living?

Well, you should keep a minimalist home that’s comfortable. It would help if you strived for happiness rather than money. Here are some things to work on for simple living:

More time – unplugging and having time for self-care
More money – avoiding spending impulses and learning to save
Cleaner home with less stuff, less to clean, and an uncluttered space
Deeper relationships – spending time nurturing relationships that mean the most

Micro-habit to Become a Minimalist:

Organize all the paperwork on your desk. Shred old documents that you don’t need. Scan paperwork you must keep (don’t forget to back it up). Finally, assemble a box to store away financial records you must retain and find a storage place to keep them. Once you see how easy it is to organize your space, you will also see how easily you can apply this method in every home room.

20. Use What You Have by Upcycling

One of the reasons people are so unhappy is that they can’t beat “the system.” You need money to eat and live, but you could do with less. Do you overspend and make impulse purchases only to find that you’ve overextended yourself once again?

You can reuse, recycle, and upcycle and create savings. As it’s been often said, “Mind your pennies, and then the dollars will take care of themselves.” Learn to give an account for every cent you spend.

Micro-habit to Upcycle Things You Have On-Hand:

Find an interesting new way to use just one cluttery item that you accumulate. For instance, perhaps wash out an empty yogurt cup to corral the pile of paperclips in your desk drawer.

Final Thoughts on Micro-habits for Success and Happiness

The good news is that you don’t have to do all these micro-habits to be happy. You can pick and choose the ones that work best for you. Some people may need to do most of them, while it may just take you a few to get where you need to be.

However, the key is working towards self-development and cultivating good micro-habits that will alter your life. Adopting some new habits from this list will help you believe you can do anything you want.

20 Life Lessons from an Undefeated Samurai Warrior

December 23, 2021 by Sarah Barkley

The undefeated Samurai, Miyamoto Musashi, was one of the most well-known warriors in the world. He did things differently than others, helping him rise to the top and stand out. However, Musashi’s life lessons aren’t only beneficial to him because everyone can learn from his wisdom.

Musashi was a unique warrior because he used two swords simultaneously to win over 60 duels. For many years, his life lessons were followed religiously by people everywhere. As his wise words become more popular, more people are beginning to utilize them in their own life.

The warrior is viewed as a symbol of creativity, mental fortitude, honesty, and respect. They’re also known for carrying swords everywhere they go and using that as their weapon of choice. Their principles are intriguing and, while you don’t have to use a sword, you can learn a few things.

Twenty Life Lessons from an Undefeated Samurai Warrior

These warriors are commonly thought of as fighters because of the duels and sword use, but there is much more. The warriors stressed staying calm as their key to success and optimal performance. If you want to utilize some of their life lessons, this wisdom from Musashi can help you get started.

1. Accept Life for What It Is Right Now

If you want to be strong, you must accept all of the hardships in life. Things won’t always work out the way you want them to, but you must get it and learn to work with what you have. When you can accept life as it is, you’ll overcome your doubts, fears, and challenges.

You can’t always force things to work out the way you’d hoped, and this is an important life lesson to understand. Learn to recognize that everything happens for the greater good, and you’ll develop a positive mindset.

2. Don’t Do Things Only for Pleasure

Live in the present without going out of your way to chase pleasure. Instead, appreciate enjoyment when it comes naturally to you. Not seeking pleasure requires self-discipline so that you only pursue meaningful things.

Musashi lived this way because happiness and pleasure are fleeting, whereas finding meaning, growth, and mastery are long-lasting. He also believed that seeking fun would distract him from the essential parts of his life.

3. Be Decisive and Avoid Acting on an Impulsive Emotion

Musashi believed that you should know what you want. Acting on an impulsive emotion shows that you didn’t think your decision through before making it. When you’ve already decided on something in your mind, don’t let your emotions sway that choice at the last minute.

Being decisive and avoiding emotional decisions are what allowed Musashi to go undefeated. Once he made up his mind, he didn’t waste any time before acting on it, and he didn’t waver.

4. Don’t Focus on Yourself Too Much

If you self-obsess, you miss out on the meaningful parts of life. Remember that you are small in comparison to the universe, so there is much more to focus on around you. If you ever think that you are the center of the universe, this is a life lesson to remember.

When you don’t self-obsess, you’ll begin to grasp the unpredictable reality of life. It helps you use better judgment, become more adaptable, experience growth, and develop a positive mindset.

5. Don’t Let Jealousy Affect Your Life

Jealously can destroy you because it is an intense form of hatred. Jealousy is toxic and interferes with your chance to experience joy. Focus on being grateful for what you have, and jealousy won’t affect you as much.

If you ever compare yourself or your life to other people, it’s a sign of jealousy. Avoid these comparisons because they’re unfair and offer little benefit to your life.

6. Don’t Desire Things You Don’t Have

You shouldn’t want more than what you already have. Instead, wait for other things to come to you while you appreciate what you have right now. Desire can motivate you to take action, but it’s usually guiding you in the wrong direction.

While you can’t always eliminate desires, you can practice detachment. When you decouple from your desires, you can focus on the essential things in life.

7. Don’t Regret Anything

You can’t change the past, so learn to accept it for what it is. Regret won’t fix anything, and it takes you away from the present. Remember that everything in life happens for a specific purpose, even if you can’t see it yet.

When the time is right, you’ll understand why things happened like they did. Don’t waste time and energy on regret because understanding will occur. While mistakes hurt, you must break free from shame and learn from your mistakes instead.

8. Don’t Be Saddened by a Separation

Losing someone you love is hard, but long-term sorrow prevents you from moving forward. You won’t feel better if you remain stuck in a state of sadness, and it won’t change what happened. Whether the separation is from death or something else, you must look ahead and accept the situation.

Grief is normal, but acceptance and understanding are also essential. Everything in your life is temporary, and acknowledging this helps you prioritize and appreciate things more fully.

9. Don’t Complain or Hold Grudges

Everyone complains sometimes, but you shouldn’t make it a habit. It damages your mental health and forces you to carry your problems everywhere. When you resist complaining, you can leave your issues behind and avoid the trap.

Holding grudges can affect you the same way complaining does. It affects you more than the person you’re angry with, and it hinders your ability to move forward. Letting things go rather than complaining or holding grudges helps free you from unnecessary attachment to negativity. This knowledge will prove to be one of the most challenging life lessons you’ll learn.

10. Don’t Allow Lust to Take Over Your Life

While humans are erotic by nature, you shouldn’t allow lust to control your life. Many people let this happen to their life, and it causes distraction and destruction. Instead, focus on love and healthy relationships to get the most out of life.

11. Don’t Have Any Preferences

By not having preferences, it allows you to keep your options open. Avoid becoming narrow-minded so that you can accept any action as you move forward. You never know how things will work out, and avoiding preferences will prevent disappointment and resistance.

12. Do Things Differently Than the Rest of Society

People tend to be a slave to society, following one another and doing all the same things. Society makes you think you need material possessions and must do something a specific way.

However, Musashi emphasized the importance of not following society. Do things your way, and focus on building your character rather than going along with everyone else.

13. Don’t Indulge in Gluttony

When you eat, think of the food as fuel for your body. Thinking of food this way prevents overindulgence and gluttony.

You don’t have to overdo it to receive adequate nutrition. Please don’t abuse the pleasure of food because Musashi understood and made it a life lesson that food is a tool to obtain good health.

14. Take on a Minimalist Lifestyle

You don’t need lots of material possessions to be happy in life. Get rid of things you don’t need in life to focus on simple living. Avoid becoming attached to frivolous items, and you will obtain clarity and be present.

15. Learn to Form Your Own Opinions

Musashi didn’t believe everything he heard, and you shouldn’t either. Don’t follow the crowd, and be sure to follow your ideas and opinions. Your opinions might not be favorable or supported by others, but stick to your path anyway.

16. Be Respectful but Don’t Rely on the Guidance of Others

Musashi respected the gods but didn’t rely only on their guidance. He knew that he must save himself and follow his path rather than wait for answers from the gods. Likewise, he showed respect to everyone around him too.

When you’re respectful to others, it brings order and harmony to your life. However, you sometimes have to turn down their opinions. While they might mean well, their guidance can’t lead you down the path intended for you. That could be one of the most challenging life lessons to accept.

17. Don’t Fear Death

If you are afraid of death, you can’t fully live your life. You’ll fear the outcome of risky actions, preventing yourself from living in the present. When you aren’t afraid of death, it helps create a sense of urgency, presence, and ambition.

18. Avoid Using Weapons Unless Necessary

While Musashi was famous for using two swords in many duels, he didn’t do so without reason. Unless your life is on the line, you should never use weapons. Additionally, he believes that the weapon owner must learn to master the tool.

19. Eliminate Distractions and Live in the Moment

Musashi eliminated distractions whenever possible, and you can follow his life lessons and do the same. Get rid of any possessions you don’t need so that you can live in the present each day. When you live a minimalist lifestyle, you can eliminate distractions and focus on the essential aspects of your life.

20. Live with Integrity and Honor

You must follow your beliefs and do what you think is morally correct. Living with integrity means you’ll never have to wonder if you did the right thing. Musashi knew that living with integrity ensures honor and respect, as well.

Final Thoughts on Life Lessons from an Undefeated Samurai Warrior

While you won’t enter dozens of duels and use swords to win, you can still learn from the life lessons of an undefeated warrior. Musashi offered these life principles to help others find strength and success in life.

By following Musashi’s guidance, you can improve certain aspects of your life. Living by these guidelines can help you find strength, live in the present, and remain honorable and humble.

15 Things Never to Say to Someone Estranged from Their Parents

December 22, 2021 by Sarah Barkley

Adult children becoming estranged from their parents isn’t uncommon, but it remains a tricky topic to discuss. Everyone has different thoughts regarding children and parents who don’t speak, so it’s easy to slip up and say the wrong thing. If you don’t fully understand the situation, refrain from commenting on the subject entirely.

However, you can’t ignore people or pretend everything is normal, either. The subject will come up, and it’s hard to know what to say when you want to show empathy. No matter what your opinion is on the subject, there are some things you should avoid saying entirely.

If you have never been estranged from a parent, it’s impossible to understand how someone feels. Even if you have been in a similar situation, you can’t know how another person’s experience differed from yours. You never know what someone has been through or what their parent did, so it’s best to avoid judgment.

Fifteen Things You Shouldn’t Say to Someone Estranged from Their Parents.

Even if you support the decision of someone estranged from their parents, you must be careful about what you say. You might think something will bring them comfort or help them out, but it might make them feel worse. If you know someone who doesn’t speak to or see their parents, remember to be careful about what you say.

1. I could never cut my parents out of my life.

While this statement might be true, it’s a little insensitive. Cutting your parents out of your life isn’t easy, and this comment makes it sound like it was a light decision. They may also think that it implies they did something wrong.

Saying you could never do it can make it seem like nothing is worth making this difficult decision. Avoid comparing the other person’s situation to your life because you never know their family problems.

2. They want what’s best for you, even if you disagree.

While a parent thinks they know what is best for their child, it’s not up to them to decide their child’s life path. Sometimes a parent will be selfish and try to live vicariously through their child, even at the expense of their child’s happiness. While this isn’t always harmful, there can be consequences for the child along the way.

If a parent is so disappointed by their child’s life choices, they might take it out on the child. When they do, it can cause the connection to fall apart. Since this is the case, you should avoid defending the parents’ behavior when speaking with the estranged person.

3. You’re going to regret this estrangement when they die.

People who cut off their parents thought about regret when they chose. They still decided that walking away was the better option. If you want to support them, you must avoid saying things that could make them feel guilty.

You might think you’re being helpful, but you’re only pushing the idea of cultural disapproval. Chances are, the adult child doesn’t regret their decision to cut their parents out. Instead, they regret that their parent couldn’t do what was necessary to alter the connection.

4. Since you cut out your family, you’ll probably do the same to me.

This statement is not only insensitive, but it’s rude. Someone’s decision to leave their parents doesn’t come lightly, and this comment is hurtful. Not only will it hurt them, but the statement isn’t true, either.

Just because someone stopped talking to a family member doesn’t mean they won’t love you unconditionally. Before an estrangement occurs, there is typically a long and complicated relationship. Don’t make someone feel like you don’t trust them or like they have to prove anything to you.

5. You turned out just fine, so they can’t be too bad.

While you might think that this is a compliment, it’s the furthest thing from one. Not only does it invalidate the person’s experience, but it also gives their parent credit for what the child has accomplished. Consider whether or not the child turned out so well is because they chose to walk away.

6. Explain what they did that was so bad.

No one should have to explain themselves to you, especially concerning something so personal. You don’t need to know why someone walked away, and you don’t have a right to know. Those who cut out their parents likely don’t enjoy discussing their experiences.

Additionally, this statement implies that the person needed permission to end the relationship. Regardless of their reasoning, they chose to walk away from a toxic connection and require no explanation.

7. You should give them some grace because nobody is perfect.

This statement is another one that invalidates the person’s feelings and experiences. Chances are, they didn’t cut their parents out of their lives for a minor grievance, so don’t pretend to know. It isn’t a situation related to imperfections but about toxicity and healthy connections.

8. You only get one set of parents, and look at all they did for you.

Please don’t point out that someone only gets one set of parents because they already know that fact. Additionally, don’t mention what their parents did for them, either. Parents are legally required to feed, shelter, and clothe their children, so you can’t count those as moments of going above and beyond.

Many adult children walk away from their parents for reasons related to their childhood. They may have been deprived of love, touch, and learning opportunities that would have allowed them to thrive. Additionally, they could have been subject to abuse you don’t know.

9. You can’t cut them out–they’re your parents.

You must avoid this phrase whether someone is estranged from one or both parents. Being a parent doesn’t give someone a free pass to cause toxicity in their child’s life. Family problems go much deeper than people let on.

It’s also important to note that the estrangement likely took longer than it would have if they weren’t the child’s parent. The child might not have ever put up with toxic situations for as long as they did if the abuser hadn’t been family. Reminding them of their parents in this way won’t help the situation.

10. Stop living in the past and move on.

When someone stops talking to their parents, it doesn’t mean they live in the past. Instead, it shows that they have already moved on from the past. They chose to leave a toxic situation and move forward positively.

This statement isn’t helpful, and it is inaccurate. Everyone has the right to move forward at a different pace. Everyone can decide who plays a role in their present life, so leaving the parents behind might be how they move on.

11. Maybe you should try forgiving them.

This statement is frustrating because the child has often forgiven their parent. Estrangement comes after many instances of negativity, so you shouldn’t imply that the child didn’t try. They can only forgive someone so many times before they cut them out for good.

12. Your parents did their best given what they had.

Don’t make excuses for a parent that is estranged from their child. They could have provided their child with the love and acceptance they needed, even if the parents didn’t have much to work with. There is no reason for neglect, mental or physical abuse, or other toxic behavior.

13. Your parents love you more than anything.

This statement is another guilt trip that may or may not be accurate. While parents can love their children and still hurt or disrespect them, they might not love them at all. You shouldn’t be the one to say that they do when there is no way for you to know for sure.

14. Your life could have been worse, so maybe you should appreciate what you had.

Every situation could have been worse, but you don’t need to say it. When someone goes through a traumatic experience, comparisons to other problems are unnecessary. They are hurting regardless of you thinking it could have been worse.

Additionally, walking away from their parents doesn’t mean the person didn’t appreciate anything. Instead, it means they need to make healthy decisions for their life.

15. Not speaking to your parents is selfish.

Children that cut their parents off have usually had enough of their parent’s lack of respect. The child has likely tried to set boundaries, offer forgiveness, and build a healthier relationship. Putting themselves first and doing what is best for their life is never selfish.

Final Thoughts on Things Never to Say to Someone Estranged from Their Parents

Adult children estranged from their parents don’t have an easy decision. They’ve likely been hurt repeatedly by their parents and decided to leave the toxicity behind. Don’t say things that’ll make them feel bad about the situation.

Avoid assuming that you know what happened in the estranged person’s life. Even if they’ve given you a little information, there is no way for you to know the full extent. Avoid giving your opinion or saying hurtful things; focus on showing empathy instead.

15 Quotes That Remind Us Why We Should Keep It Real

December 22, 2021 by Sarah Barkley

As you go through life, you’ll have plenty of chances to keep it real or pretend to be someone else. These quotes can help inspire you and give you the confidence to stay true to yourself in every instance. Being authentic is essential in life and can improve your personal and professional relationships.

When you keep it real, you’ll feel better each day because everyone is unique and on a unique path in life. The differences between each of us are what keep things interesting in life. Plus, your unique qualities are what make you special.

Staying true to yourself allows you to live life to the fullest potential and experience meaningful moments. If you keep it real, it’ll improve your sense of self-worth and the quality of your life as a whole. It also helps you gain clarity about your life and yourself, making it easy to focus on the essential parts of life.

When you show who you indeed are, it ensures you attract other honest people in your life, too. These quotes can help remind you why you should be yourself each day. Consider writing down the quotes that resonate within you to reference throughout your day.

Fifteen Quotes That Remind Us to Keep it Real, Always

1. “Share your weaknesses, share your hard moments, share your real side. It’ll either scare away every fake person in your life, or it will inspire them to finally let go of that mirage called “perfection,” which will open the doors to the most important relationships you’ll ever be a part of.” – Dan Pearce

When you share your weaknesses and difficult moments, you can ensure everyone in your life cares about you. If people are only in your life because they believe you’re perfect, you aren’t building healthy relationships.

By showing all of yourself rather than just the highlights, you might inspire others to be authentic, too. Then, you can build healthy relationships based on who you indeed are.

2. “I have reached a point in life where I feel it is no longer necessary to try & impress anyone. If they like me the way I am, good, and if they don’t, it’s their loss.” – Corazon Aquino

Not everyone will like you, and there is nothing wrong with that. No matter what persona you portray, you won’t impress every person around you anyway.

Instead, be yourself, and the rest will fall into place. Either the other person will like you, or they won’t, but at least you can honestly say you kept it honest.

3. “Your time is limited, so don’t waste it living someone else’s life.” – Steve Jobs

Not only is your time in life limited, but it’s passing regardless of what you decide to do. If you constantly worry about what other people want you to do, you’ll waste your life living for someone else.

4. “The easiest way to gain someone’s trust is to deserve it. This should be pretty easy, assuming you’re just being you and being real. Minimal effort too.” – Ashley Lorenzana

If you exhibit honesty, other people will have no problem trusting you. When you want to gain trust, you must do things to deserve it first. Plus, you won’t ever have to worry about honest people getting angry or losing their faith in you.

As Lorenzana explains, it shouldn’t be hard to gain trust as long as you show people who you truly are. Plus, life gets a little easier when you aren’t lying or hiding who you are.

5. “Just keep being true to yourself, if you’re passionate about something, go for it. Don’t sacrifice anything, just have fun.” – Blake Lewis

When you aren’t true to yourself, you miss exciting opportunities and experiences. Go after the things you’re passionate about, and don’t miss out just to fit in. This life is yours to live, so don’t spend your time chasing things that don’t matter.

6. “Tell people how it is, be real, and be honest. If you see something wrong, make sure you speak up. Being this way will naturally eliminate the snakes and fakes.” – John Maiorana

When you keep it real and say what’s on your mind, it eliminates toxic people from your life. You don’t want fake people or anyone who wants to hurt you in your life.

Toxic people don’t like honesty, meaning they will leave your life without any effort on your part. You’ll attract other honest people into your life by living in reality and being yourself.

7. “Be what you are. This is the first step toward becoming better than you are.” – Julius Hare

If you want to become a better version of yourself, the first step is to be yourself. Don’t change who you are or hide certain things about yourself. Instead, embrace what makes you different and learn from your mistakes as you go along.

8. “Flattery does not encourage the perfect flow of love in the vein of your relationship. Be genuine and speak out what you feel for each other without hiding the painful truth.” – Michael Bassey Johnson

While it’s easy to tell people what they want to hear, it won’t get you anywhere. False flattery does nothing for your relationship. However, speaking your mind and being honest with people will help build something meaningful.

9. “Remember always that you not only have the right to be an individual, you have an obligation to be one.” – Eleanor Roosevelt

Everyone is unique and should feel free to be themselves. As Roosevelt explains, you don’t only have the right, but you must keep it real. Your differences are the things that set you apart and allow you to reach your full potential.

Don’t miss out on finding and pursuing your destiny by trying to be like everyone else. Use your uniqueness to better yourself and improve your life.

10. “Sadness is a part of life; Love is the heart of life; But facing pain and to come out strong is the real art of life.” – Wrushank Sorte

Don’t hide your feelings in hopes that they disappear or no one notices. Sadness, love, and every other emotion are a part of life. Face what you’re experiencing and deal with it, and you’ll become stronger because of it.

11. “I feel that the simplicity of life is just being yourself.” – Bobby Brown

Life can be hectic and stressful, and people are always looking for ways to simplify their day. The answer is easier than you think because, as Brown explains, the best way to find simplicity is to be yourself.

When you are genuine all the time, you won’t have to stress about how things will go. You won’t worry about people finding things out about you, and you won’t get caught up in another persona. Being yourself takes quite a bit of effort out of your day.

12. “To be one’s self, and unafraid whether right or wrong, is more admirable than the easy cowardice of surrender to conformity.” – Irving Wallace

People tend to conform when they’re scared, whether they are right or wrong. You can avoid this issue when you keep it real because you won’t be fearful. Living this way shows more courage than conformity, so always stay true to yourself and your values.

13. “I am kind of person who will love the real version of you no matter how bad and broken than accepting the perfect and polished but fake version of you.” – Mahrukh

The people who care about you don’t want the fake version. Your loved ones desire the real you, which is the one that shows when they are hurting. When you show people this side of yourself, it brings you closer together, promoting a healthy relationship.

Plus, when they can see that you are broken, they can help. If you always hide when something is wrong, your loved ones never know when you need their support. As you stay true to yourself, it’ll help you live in the current reality of your life, allowing you to overcome.

14. “Imperfection is beauty, madness is genius, and it’s better to be absolutely ridiculous than absolutely boring.” – Marilyn Monroe

Imperfection is always better than fitting in with the crowd. You can’t set yourself apart or live a meaningful life if you do the same thing everyone else does.

15. “You must have control of the authorship of your own destiny. The pen that writes your life story must be held in your own hand.” – Irene C. Kassorla

No other person can write your story, so be sure to make it worthwhile and meaningful. You are the only one who can choose which path you take and which decisions you make. Don’t copy someone else’s story when you could make it enjoyable.

Final Thoughts on Quotes That Remind Us to Live in Reality

While it might be tempting to follow the crowd, you should always keep it real and be yourself. Do the things that make you happy and bring meaning to your life. When you stay true to who you are, you’ll have better relationships and enjoy life more.

If you ever struggle to be yourself, these quotes can remind you why you should keep it real. When you remember these reasons, you’re sure to speak up and be honest.

Doing These 5 Things Will Invalidate Someone’s Feelings

December 22, 2021 by Lakeisha Ethans

Do you ever wish you could be more in tune with other people’s emotions? Do you ever feel like you risk making someone feel guilty about their feelings no matter how hard you try? Are you ever scared you might invalidate someone else’s feelings?

One integral part of having healthy relationships is forming an emotional connection. It would help if you related to people, understood them, and were empathetic. But sometimes, it’s impossible to be aware of the best way to comfort someone. Sometimes you have so much on your mind that the last thing you want to do is act like a therapist.

Because of how crazy your own life can be, you often risk brushing over other people’s emotions. The risk of getting into a situation where you invalidate others’ opinions is very high. Most people invalidate others’ feelings by mistake. Some do it because they are malicious. No matter the intent, here are five things that will invalidate someone’s feelings.

What Is Emotional Invalidation?

Emotional invalidation is the act of dismissing or rejecting someone’s thoughts and feelings. It’s a process through which someone feels like what they do, who they are, and what they experience is unimportant. When this type of behavior directs towards you, it leaves a mark.

Emotional validation is what makes people feel safe in a relationship. It is also vital in facilitating communication between people. When someone feels like their emotions are validated, like they are seen and heard, they will let their walls down. This creates a deeper connection between individuals. Emotional validation is one of the most important things a parent can do to raise a child properly.

In most cases, people invalidate others’ feelings unintentionally. They do it because they’re not listening or are preoccupied with their issues. Often, people invalidate others’ emotions because they can’t process what the other is feeling. But sometimes, people use emotional invalidation as a manipulation tactic. They might do it to gaslight you or to make you question your feelings and sanity.

Regardless of how kind or malicious your intent is, here are five things that will invalidate someone’s feelings and how to avoid them.

5 Things That Will Invalidate Someone’s Feelings

1. Trying To Downplay An Occurrence

If you’re in a situation when you’re trying to comfort someone, it might seem like a good idea to downplay the events. It seems normal to make the other person believe that what they’ve gone through isn’t that bad. But this attitude is very unhealthy.

If someone is confiding in you, they want you to be understanding. They don’t want you to minimize their pain. This attitude marginalizes someone’s pain and forces toxic positivity on them. Often this happens because people are uncomfortable talking about feelings, especially negative ones. It’s hard to sit in front of someone and have them talk about their hardships. That’s why people sometimes ignore others’ feelings. They believe they’ll go away.

If you’ve ever said things like “it could be worse,” you weren’t helping anyone. You were downplaying what they’ve been through. In most cases, statements like this cause negative feelings to amplify. When someone’s hurt, isolated, or rejected, the last thing they want to hear is that they should be thankful something worse didn’t happen.

Instead of minimizing and ignoring others’ emotions, you should understand that all pain should be addressed accordingly. Just because it could have been worse doesn’t mean the person you’re talking to isn’t hurt. Try to be understanding and listen. What matters is how that person feels, not how you think they should feel. Just because that situation doesn’t seem wrong to you, it doesn’t mean that it’s not bad for them.

2. Being Flippant Can Invalidate Feelings

Sometimes people ask for your help in the most inopportune of moments. No matter how hard you want to help someone, you have your stuff to deal with. If someone complains to you about their issues when dealing with difficult things of your own, you’ll naturally become dismissive. You might start having a flippant attitude towards that person.

While this attitude might seem justified, this invalidates other people’s emotions. No matter what you’re dealing with, that’s no excuse for a flippant attitude. It’s much better to tell people that you can’t help them at that time instead of helping them half-heartedly. Being dismissive of people’s emotions makes them feel emotionally suppressed and brushed aside. If you act like this towards someone, you risk antagonizing them. They might distance themselves from you and close themselves off.

It might seem easiest to tell someone to “just get over it,” you should always try to show kindness. Try to be empathetic and understand that people who reach out to you need your help. If you can’t offer them that support, the least you could do is not make them feel wrong about how they think.

3. Not Paying Attention To Others

It can be hard to read people sometimes. But, even if the people around you don’t tell you they’re hurting, that doesn’t mean they’re not battling something. One of the worst ways you can invalidate others’ feelings is by not paying attention to them.

When someone is close to you, they expect you to be able to tell when they’re feeling down. And when you can’t do that, they feel hurt and betrayed. Even though it’s not your responsibility to figure out every little thing that makes someone hurt, you should still pay attention to signs. When someone’s feeling down, many cues can let you know somethings off with someone.

When you ignore people, you make them feel like they’re not vital to you. It makes them think that they’re not important enough to you for you to notice they’re going through something. Sometimes not paying attention to others doesn’t even mean ignoring them. It means that you give unsolicited advice, or you accidentally say hurtful things.

You might not want to invalidate someone’s feelings in this way. But it can still happen very often because of low EQ or because you’re distracted. You should always make an effort to ask the people around you how they are. Try to watch them and look for any cues that might tell you they’re not OK. And, if you want to say something, make sure you won’t be insensitive.

4. Blaming Others Can Invalidate Feelings

When someone confides in you, you might be inclined to try teaching them a lesson. This often happens because you want them to know how to avoid getting in that situation again. But, more often than not, scolding someone makes them feel guilty for no reason.

When you see that someone is hurt, your first instinct might be to find a solution as quickly as possible. Because of this, you might start talking and talking without listening to what the other person has to say. While this attitude comes from concern, it can quickly turn into a lecture.

And, when people are lectured, they quickly get defensive. You might unintentionally corner them and make them feel like they have to defend their actions. It can seem like you’re blaming them.

If someone is a victim in a situation, you never want to make them feel like they brought that upon themselves. But by scolding and blaming them, that’s just what you’ll do. You never want to come off as preachy or judgmental. It would be best if you listened to what the other has to say before you start lecturing them. Try to offer empathy and understand where they’re coming from. Otherwise, you will close up the person hearing what you have to say.

5. Making Comparisons

When trying to console someone, it can seem beneficial to respond to their emotions by sharing your feelings. Taking an abstract concept such as feelings and comparing them to a concrete experience might seem like a good idea. In theory, it should make it more approachable and easier to deal with. But comparisons are just another way of invalidating what other people feel.

Comparisons are bad because they focus on that person’s feelings and move them to something else. You even risk making the conversation all about yourself. When dealing with a hurting person, switching the focus from them and their issues will make them feel unimportant. A statement as innocent as “something like that also happened to me” can make them feel ignored. It’s like their problem is not important enough to you by itself. It has to be associated with something from your life.

At least comparing their situation with something that happened to you comes from a place of kindness. But you can make worse comparisons than that. Saying something like “others have it much worse” will minimize what they go through. Such comparisons invalidate their feelings even more. No matter how much worse you think it could get, you should always focus on their problem if you want to help them. Try to be empathetic and understanding because all issues are important, no matter how big or small they are.

Final Thoughts On Some Things That Will Invalidate Someone’s Feelings

Invalidating other people’s feelings is potentially the worst thing you can do in a relationship. No matter if they’re friends, family, partners, or any other people, everyone deserves to be heard when they’re hurting. But it can be hard to understand precisely when and how you invalidate others’ feelings.

When trying to comfort people, you can sometimes try toxic techniques. You might think that trying to downplay and ignore a situation will make it go away. Or you might try lecturing and scolding people to make sure they don’t get in bad situations again. You might even try to compare their situation to things you’ve been through to show them how to get out of it.

Or maybe you’re just busy, and you don’t have time to pay attention to how other people are, so you start being dismissive and flippant. But all of these things make others feel ignored, blamed, and invalidates their feelings. Instead, you should always listen and try to be as empathetic as you can.

6 Ways A Sedentary Lifestyle Can Cause Unhappiness (And How to Fix It)

December 22, 2021 by Lakeisha Ethans

Have you ever wondered if there are any implications to being sedentary? Have you ever felt like the more you sit around, the worse you feel in all areas of your life? Do you want to know the connection between a sedentary lifestyle and unhappiness?

With everything happening in the world, people are more sedentary than ever, like people gravitating towards remote jobs. Fewer jobs involve physical effort, and people mostly sit in an office chair from nine to five. There is less and less time in the average individual’s life to engage in physical activities. Finding time to schedule a gym session between all your responsibilities is hard. But this lifestyle is very unhealthy, not only from a physical standpoint but also from a mental one. So, why is sedentarism so bad, and how can you avoid being negatively impacted by it?

What Is Sedentarism?

Sedentarism is a behavior consisting of lower levels of physical activity. Any activity involving sitting, reclining, or lying down is considered sedentarism. Most people live a sedentary lifestyle and cannot meet specific physical activity guidelines. For example, the American guidelines suggest that adults engage in 150 minutes of physical activity each week to be considered active.

A paper from 2017 by the Sedentary Behaviour Research Network shows that only 21 percent of adults meet the necessary guidelines. Further, only five percent of people do more than thirty minutes of physical activity daily.

Many people fall into the sedentary trap because they have the illusion of being active. They have busy days filled with work, but that doesn’t inherently mean they are active. You are still sedentary if you wake up, drive to work, and spend your day sitting at a desk. While you might be intellectually active, you aren’t physically active.

6 Ways A Sedentary Lifestyle Can Cause Unhappiness

So, how is a less active lifestyle related to your physical and mental well-being? And what can you do to become more active in your daily life?

1. A Sedentary Lifestyle Places A Strain On Your Physical Health

Many people tend to brush off the risks associated with being sedentary. As long as you have a healthy diet, being a little sedentary can’t be that bad, right? Being passive and sitting around all day long can affect your health in the long term.

Inactivity and metabolism are closely intertwined. Because of this, sedentary lifestyles impair the body’s ability to break down fat and regulate blood pressure and blood sugar levels. This outcome means that sedentary people are at a higher risk of developing obesity, type 2 diabetes, cardiovascular diseases, and certain types of cancer. Studies have found that long periods of inactivity are one of the causes of early death.

Besides the long-term effects, there are also adverse effects that you can feel daily. You will burn fewer calories, thus gaining weight. Your bones get weaker, and you lose muscle strength and endurance. Besides that, your immune system weakens. Overall, you will feel unwell more often than not. Feeling physically weak is bound to make you feel unhappy with yourself.

To avoid encountering these issues, you need to start getting into shape. Especially essential exercises are cardiovascular exercises, such as running, cycling, or even walking. Strength training can also be beneficial to get you out of this sedentary lifestyle. Research suggests that three 30-minute runs and two 30-minute strength-training sessions per week are enough to meet the guidelines for an active lifestyle.

2. Makes You Feel Unmotivated

It’s fascinating that, no matter how much you might want to get moving, you often feel like you can’t. Getting out of bed can seem like a daunting task most days. The human brain favors sedentarism over more dynamic behaviors.

The brain needs to conserve energy, and passive tasks need little to no energy. On the other hand, active behaviors need a much more considerable amount of energy. The more time you spend being sedentary, the more energy the brain will consume to get you out of that rut. Once you give in to the desire to become a couch potato, that can be detrimental to your motivation to do things. Your brain will fight you to keep you from getting up and consuming energy.

This creates a vicious circle. You are a little sedentary, which makes you unmotivated, which leads you to be even more sedentary, and so on. And losing mot spreads to all areas of your life.

To avoid falling into this rut, you must ensure your schedule is also busy and always involves physical activity. Start walking to work if that’s possible. Make a gym membership and start going a few times a week. Force yourself to start doing things. Once you start taking care of your body, your brain will get used to consuming energy, thus allowing you to be motivated once again.

3. A Sedentary Lifestyle Affects Your Memory

Many people would never associate sitting too long with decreased brain health. Most people don’t even think about their brain health anyway. But the truth is your brain health can take a toll because of sedentarism.

While dementia and other memory issues strongly correlate to genetic factors, studies have found that a lack of exercise can have a similar effect. A study was done on more than 16,000 adults over 65, and researchers found that lack of exercise increased the risk of developing dementia.

In addition to this research, a study conducted at UCLA showed similar effects. Researchers recruited 35 people and gave each person an MRI scan. This scan detailed the medial temporal lobe, or MTL, involved in memory formation. The more inactive people became, the thinner the brain regions involved in constructing new memories. In the long run, being unable to remember certain things will affect your general mood.

So far, the only solution to this issue is increased physical activity. Following the guidelines provided by health organizations are the only way to avoid a cognitive decline.

4. Keeps You Away From Society

While it might seem like you can stay connected to people from the comfort of your home, that’s not entirely true. The more inactive you are, the less likely you will keep in touch with people.

A sedentary person does the bare minimum daily. Because of this, their interactions are limited to work colleagues, family, and immediate friends. If you stay at home all day, it can be difficult to create new, meaningful relationships with people.

The circle of people you know stays the same. You don’t have the opportunity to meet new people, and you become isolated. Even the people closest to you will drift further and further away. Your bond will weaken if you never see your friends face to face.

You need to get out in the world to ensure you have enough social interaction. You need to see people face to face and have common activities. The best way to ensure you don’t become isolated is to start being active. Try new hobbies, especially if they involve physical activity. Maybe pick up a sport or get a running buddy. By putting yourself out into the world, you also allow yourself the opportunity to meet new people and create new connections.

5. A Sedentary Lifestyle Increases Stress Levels

While research is limited on this topic, the body of evidence suggests that a sedentary lifestyle is linked to higher stress levels.

One of the main correlations between stress levels and a sedentary lifestyle is the use of technology. On average, more sedentary people spend more time in front of screens. This can induce the feeling of addiction, which is a stressful feeling for all people. Moreover, sedentary people tend to do less with their time.

This can make people spiral as they feel like they’re not doing enough. As you sit around, the weight of your responsibilities becomes more and more unbearable. Additionally, the weakness of your body takes a strain on your mental health. As you start to feel weaker, you feel less in control of your life, of your actions, thus increasing the amount of stress you feel.

If you start to become stressed because of the increased levels of sedentaryism in your life., chances are you need to get out in the world and start being active. Schedule weekly activities that require physical strength. Once you start getting in shape, stress levels will decrease.

6. Leads To Depression And Anxiety

The main area that is affected by sedentarism is your mental health. Once you become a couch potato, the likelihood of you experiencing depression or anxiety is much higher.

The main reason for this issue is hormones. They play an essential role when it comes to balancing out your mood. The primary hormone involved in this process is serotonin. When it isn’t released, it leads to depression and anxiety. So when you lay around all day, the likelihood of your brain releasing serotonin is much lower.

When you’re inactive, your brain doesn’t release serotonin. Thus, you become depressed. And when people are feeling anxious or depressed, they are less likely to engage in physical activity because they don’t find the strength to do so. This creates a vicious cycle that can only be broken by physical activity.

When you’re feeling down, even if going for a walk is the last thing you might want to do, you have to force yourself to do it. Engaging in any form of physical activity will boost your mood.

Final Thoughts On How A Sedentary Lifestyle Can Cause Unhappiness

Having a sedentary lifestyle might seem inevitable in the context of today’s world. But having such a lifestyle can be harmful and can cause you unhappiness. It takes a toll on your physical health, on your mental health, on your relationships, and just about every area of your life.

The only way to break out of this rut is to force yourself to become active. Schedule physical activities in your weekly calendar. Try to pick up hobbies that involve exercise, even a simple walk. Once every couple of days can do the trick. Once you become more active, you will see improvements in all areas of your life.

7 Ways To Stop Stressing About Things You Can’t Change (Be Happier!)

December 21, 2021 by Lakeisha Ethans

Do you ever find yourself worrying about things that you can’t even control? Have you ever been unable to stop stressing about something out of your reach? Do you often find yourself overthinking but reaching no particular answer?

Nowadays, life is so complicated that people find themselves spiraling. They often think about what they should have done better in the past. People have so many responsibilities. They have to make so many decisions that some of them are bound to haunt them. Because of this reason, people stress about things that they can’t ever change. If you are one of those people who are often in their heads and think about every little detail of their life, that can be harmful.

7 Ways To Stop Stressing About Things You Can’t Change

So, what can you do to stop stressing out about everything? Try these seven techniques.

1. Determine What You Can’t Control

The first step you need to take is determining what is out of your reach. Many people believe that every action is controlled by them alone. But that’s not entirely true. There are many externalities that you can’t account for. If you want to stop stressing about things you can change, you need to understand that not everything is in your control.

Take some time to reflect on your capabilities. Ask yourself what can and can’t you do. Go through every matter pressing you and analyze which externalities and stressors were involved in those situations. If, for example, one of your relationships became cold because of another person, that is something that you couldn’t control.

Go through every situation pressing you and try to develop a realistic sense of control. Learn to let go of control in cases out of your reach. Understand that you can’t control certain externalities at all times. You can control how other people act; you can control what others say about you. In situations where externalities are involved, you need to detach yourself and let things evolve naturally.

As soon as you learn to loosen up, you will find that your stress levels get lower. Your brain won’t get overwhelmed by the amount of information it can compute. You won’t waste time worrying over unchangeable things. And at the end of the day, you will find yourself in a better mood.

2. Focus On Your Strengths; Stop Stressing About Your Flaws

One of the main reasons people worry is because you’re trying to solve something beyond their capabilities. When you find yourself in a situation where you can change something, chances are you don’t have the necessary tools to do so. Instead of forcing yourself to do something out of your reach, you should focus on the places where you can shine.

You need to understand not every person has a specific skill set. No matter how hard you try, you won’t be perfect in every area of your life. Some people are inherently good at certain things, lacking in other departments. If you’re stressing out about getting a promotion, that’s not in your area of expertise. You are not a manager, and you cannot decide whether you get that promotion or not. What you can do is you can focus on having a good track record.

You can work your most complex and do whatever your boss tells you to. Beyond that, the decision is out of your reach. Instead of worrying over the things that are not up to you, try to improve the areas you can improve. Focus on working on yourself and bettering yourself. Everything else is out of your control, and you should take it in stride.

Switching your focus from trying to change externalities to better yourself will alleviate a lot of pressure. You will feel less stressed and, in the long run, you will be happier.

3. Develop Affirmations

In stressful situations, people tend to spiral and become irrational. When you start worrying and stressing out, you need to find a way to calm yourself down. One of the best ways to do that is to develop healthy affirmations.

When you find yourself pessimistic, you need to find ways to convince yourself otherwise. Instead of stressing out about the worst outcomes, give yourself a pep talk and prepare for all situations. If, for example, you have to host a conference, and you’re feeling anxious about it, remind yourself that you can make it happen.

Have quick little phrases that can perk you up when you’re overwhelmed. I can do it. I’m ready for this. I’ve got this. All of these mantras are examples of things you can say. Having these affirmations can keep you mentally strong. Saying things like this aloud can help you combat self-doubt and avoid overthinking.

Repeating phrases like these is a psychological trick to help you calm down. Take a deep breath, repeat your affirmations, and you will find yourself getting less and less stressed.

4. Spend More Time In The Present to Stop Stressing

More often than not, when people worry about things, they are things from the past that cannot be changed in any way, shape, or form. People often get stuck in the past, playing certain events on repeat. This doesn’t only make you anxious and stressed, but wastes the time you could spend focusing on the present.

There’s nothing inherently wrong with reflecting on the past. The problem arises when you get stuck on an issue from the past, trying to change that thing. An example that probably everyone can relate to is sitting in bed, going over a conversation, and thinking about what you could have said.

There is no use in doing that because you cannot go back and say those things you are thinking about now. What you can do Is reflect on that conversation with a different perception. Think about what you can do now or in the future instead of what you could have done.

Try to limit the time you spend thinking about past situations. While some reflection can be good, you should try to focus on what’s going on now. Your time is limited, and you should spend it wisely. When you take everything in stride to focus on the present, you will be less overwhelmed and less stressed.

5. Stop Stressing About Your Fears And Face Them, Instead

One factor that increases your stress levels is fear. Fear makes it so that you can control certain situations. Your brain is scared, so it stops you from taking action. The only way to get that control back is to face your fears.

Fear often makes you go wrong in situations that would otherwise seem manageable. Instead of beating yourself down for having those fears, try to solve the issue from the root. If you messed up a presentation, you need to understand what was holding you back. Maybe it was the fear of speaking in public.

In that case, you should focus on solving that fear rather than forcing yourself to do that presentation perfectly. Facing your fears is no easy task, so it might be best to reach out to a professional to help you on your journey.

Facing your fears can make you more anxious in the short term. But, in the long term, it will give you the courage to take on everything you want to.

6. Schedule Time To Worry

Worrying over things is not an inherently bad thing. It can be a healthy part of your life if you know how to manage it well. The problem arises when you start overthinking and spiral out of control. Because of that, it’s best to limit the time you spend worrying to a particular pre-set window.

If you find yourself stressing out constantly, you might benefit from scheduling a time to worry. Give yourself half an hour to an hour daily to meditate and worry about things. Outside that window, you have to force yourself to stop worrying. Be present, and try to stop overthinking. You might also benefit from having a stress management plan.

Write down the steps that you find helpful when you’re trying to manage a situation. Reflect on the issue, attempt to brainstorm specific solutions, then compare those solutions until you reach the right one. Having these types of guidelines can be beneficial and can keep you grounded. The more grounded you are, the less likely you will become overly stressed.

7. Stop Stressing By Seeking Support

In challenging situations, you might be inclined to believe that you need to solve everything on your own. But taking on all this pressure alone can be very harmful. In many cases, a second opinion can help you so things that might seem out of your control. And, when it comes to something that you cannot change, it’s good to have a support system that can comfort you when you need it.

When you’re stressing out about something, friends and family can take your mind off things. They can distract you and offer you the comfort you need. They can give you a second opinion, a different perspective on what happened, and can put your mind at ease.

If you feel that your stress levels are getting out of control, it might be good to contact a professional, like a psychologist. The simple act of talking to someone about what you’ve been through can significantly lower your stress levels.

Final Thoughts On Some Ways To Stop Stressing About Things You Can’t Change

It is essentially human nature to stress out about everything going on in your life. But stressing out can make you spiral out of control. You need to understand that there are certain things you cannot change, and you need to let go of control.

Focus on what you can change and what you can control and on harnessing your abilities. Create specific guidelines like affirmations and stress management plans to help keep you grounded. And if everything else fails, try to seek the help of others like a support group, friends, family, or even a psychologist. When you implement these steps in your life, your stress levels will be significantly lower, and you will be happier overall.

10 Things to Help You Refocus When You Feel Frustrated

December 21, 2021 by Lakeisha Ethans

Have you ever felt like frustration consumes you? Do you ever have trouble focusing when you feel irritated? Do you wish you’d know what to do to help you refocus when you feel frustrated?

Being frustrated is one of the worst states of mind someone can be in. Especially in today’s society, with people working more and more, it can be hard to avoid getting frustrated. The more responsibilities a person has, the more likely it is that something goes wrong. And, because time is precious, people need to know how to calm themselves down quickly when they feel irritated. So, here are ten things you can do to refocus when you feel frustrated.

Why Do People Get Frustrated?

Frustration often arises as an emotional response to stress. When people feel unable to achieve something, they get irritable and angry. Frustration can often become overwhelming and can stop you from thinking clearly. When you’re overwhelmed, and you’re pressured to figure out the solution to a problem, frustration can be your biggest obstacle. Besides irritability and anger, frustration can lead to loss of confidence and even depression.

Depending on the person, frustration can be triggered by many stressors. Some of the more common stressors are: work, pursuing an unattainable goal, and not finding a solution to a problem. The main problem associated with frustration is the inability to focus.

10 Things to Help You Refocus When You Feel Frustrated

Whenever you feel overwhelmed and frustrated, here are ten things you can do to refocus.

1. Breathing Exercises

Breathing exercises are one of the first things you should try when you start feeling frustrated. To calm down, you need to get more oxygen to the brain. This will allow you to clear your head. Besides that, breathing exercises are simple and easy to concentrate on. They can help you shut all distractions out, that way allowing you to refocus.

One of the better techniques is the 4-7-8 breathing. You should breathe in for four seconds, hold for seven seconds, and breathe out for eight. If this technique doesn’t work for you, there are many other techniques you can look up online. Even if you don’t want to follow a particular process, the simple act of breathing will call me down and give you a fresh perspective.

2. Meditate When You Start To Feel Frustrated

Another thing you can try when you’re feeling frustrated is meditation. Research has shown that meditation helps tame stress reactions. This calm happens because the part of the brain responsible for stress reactions, the amygdala, becomes quieter during meditation. Meditation allows you to bounce back from distractions and focus on the present. It calms you down and helps you pinpoint what thoughts you should hone in on. It clears your mind from all irrelevant thoughts and allows you to reflect on just that problem that’s bothering you.

The brain isn’t wired to multitask. It can’t do many things at a time. Instead, when you think you’re multitasking, your brain is just jumping from one thought to the other. So, when you’re frustrated about something, you should try to let go of the tasks there are not time-sensitive. By meditating, you have time to figure out what the most pressing matter is. You also give yourself a quiet environment to think about the solution to your problem.

3. Write About Your Problems

Often it’s hard to keep track of everything that’s going on inside your brain. When you have a lot of thoughts swirling through your brain, it’s easy to get lost in the madness. One thing that can help you organize everything is writing about your feelings. The words you write on the paper act as an anchor to focus on the matter at hand.

Journaling helps you keep your thoughts in order and acts to get some things off your chest. Having an accurate copy of your thoughts is also helpful in keeping track of your progress. Seeing where you started and how far you’ve come can help you calm down when you feel like you’ve achieved nothing. The physical proof that you didn’t work in vain is enough to get you back on track and help you refocus.

4. Feel Frustrated? Vent, Then Let Go

When you feel irritated and impatient, one of the best things you can do is get some things off your chest. Venting can be the best tool to help you calm down and focus the mind. Talking to people you trust can help you feel less alone. You don’t feel like you’re trapped in your head with your problems anymore. Instead, you get your feelings out into the world. That can make you feel heard.

Talking to other people also brings along the benefit of getting a second opinion. When you try to solve something yourself and get frustrated, you risk going around in circles and not making any progress. So, a fresh perspective from people might be just what you need to figure out a solution.

If you don’t have anyone to talk to at that moment, even talking to yourself can help. This way, you avoid bottling up your feelings and getting overwhelmed. You can focus on your words, calm yourself down, and after you vent, you can get back to work.

5. Exercise

Exercise is not only good for your physical health, but it also offers many benefits to your mental health. It proves to improve concentration and focus. Exercise is a mood booster, and it helps you regulate stress and adrenaline. It is considered the healthiest way to release pent-up anger.

For people who struggle with feeling frustrated, some of the best forms of exercise are walking, running, and yoga. Running and walking are especially beneficial because of their repetitive nature. They allow you to focus on the same activity over and over again until you calm yourself down.

6. Listen To Music When You Feel Frustrated

Everyone loves listening to music. But music is not only fun; it can also be helpful when you’re trying to concentrate.

Music helps people concentrate by blocking out distracting noises. It is also the stimulus that engages the brain and helps keep you alert. Because of its rhythm, it keeps you moving. Depending on what type of music you listen to, your mood can change drastically. If you listen to alert and happy music, your mood will shift to match it. It can make your tasks seem more attractive, thus allowing you to focus better.

7. Organize Your Surroundings

Sometimes, when you’re feeling frustrated and irritated, having messy and cluttered surroundings can add to the stress you’re feeling. When you feel like you can get anything done, the last thing you need is to Be surrounded by mess. Not only does clutter negatively affect your mood, but it also makes trying to find the tools you need a more challenging task.

Some find that the simple task of organizing and cleaning up can be calming. The action forces you to clear your head, thus allowing you to focus better. And, an organized environment means you can find whatever you need quickly. If you require specific papers, you can find them in no time. This way, you will have one last thing to worry about when you’re trying to deal with an issue.

8. Distract Yourself

In some cases, no matter how much you want to get things done, you need to take a break. When you’ve been working on a project for hours on end, and you feel like it’s getting worse, that’s your sign to pause for a little. Sometimes the best thing you can do is to distract yourself.

When you allocate for the break, you can watch a movie, play some games, hang out with people, or do whatever relaxes you. Doing things that you enjoy will calm you down and clear your head. After getting your mind off that issue for a few hours, you can start again, re-energized, and with a fresh perspective.

9. Switch Your Attention To A New Issue

Try switching your attention to a different problem instead of taking a break if you don’t want to feel like you’re slacking. Finding an easy task can help you clear your head. Routine tasks are things you often do that they’re muscle memory. It allows your brain to concentrate on something it knows.

When you can’t solve a particular issue, you might lose confidence. So, finishing a different task can give you the boost you need to get back to work and adequately concentrate. Find a job that you can finish. That will improve your mood and help you refocus.

10. Understand The Stressors That Cause You To Feel Frustrated

If you want to make sure you deal with your frustration issues in the long term, it might be helpful to understand what triggers you. As soon as you understand what your stressors are, you can start fixing the core problem. That way, you can make sure you don’t get frustrated in the future, rather than trying to force yourself to get over it.

While using tricks to calm yourself down temporarily is good, that’s not a good solution. If, for example, you find that team projects stress you out, you can start working on your social skills. You can start connecting with your team so that you feel comfortable in the future rather than forcing yourself through the motions. Reflect on the core issue and try to solve that if possible.

Final Thoughts On Some Things to Help You Refocus When You Feel Frustrated

Not being able to do something that you want to do can be the most irritating thing ever. It is the leading cause of frustration, and it causes people to feel overwhelmed and angry. There are many things you can do to refocus in these situations. But the most important thing to keep in mind is that you need to calm yourself down and distract yourself if possible.

Depending on your needs as a person, there are several things you can try. There is something for everyone, from meditating to breathing exercises to venting and even listening to music. And, if you want to solve things long term, you need to understand what your stresses are and work on avoiding them.

5 Differences Between Logical And Emotional Decision Making

December 21, 2021 by Lakeisha Ethans

Have you ever wondered if people are more logical or emotional when it comes to the decisions they make? Are you ever in situations when you’re unsure whether you should count more on your brain or heart? Do you ever have trouble understanding the differences between logical and emotional decision-making?

Depending on your personality, you might be more inclined to think with your brain or heart. It can sometimes be hard to understand which one you use to make your decisions. But, knowing what part of you incentivizes which decisions is essential.

That way, you can be fully in control of your choices. When do you need to be more logical, and when is it good to let emotions take over? Read on to find out the main differences between logical and emotional decision-making and how it affects you.

How Do People Usually Make Decisions?

When it comes to decision-making, everyone seems to think that being logical is the best way to go. But this is easier said than done. In practice, people make about 90% of decisions using emotional reasoning. Often, people fool themselves into thinking they’re being logical because they justified their actions using logic. But what they don’t realize is that the path they took to take that action used emotions.

Each time people make choices, the left side of the brain battles the right side. Your left brain is in charge of logic, while your right brain connects to your emotions. Usually, the right brain wins. This outcome happens because strong emotions interfere with your thoughts. Sometimes, your judgment is clouded by emotions, no matter how hard you try to be logical.

Even if this is the reality of the decision-making process, using logic when making choices is still desirable. Critical thinking is key to analyzing situations and coming up with solutions.

The field of dialectical behavior suggests that there are three states of mind. They are the reasonable mind, the emotional mind, and the wise mind. Reaching a wise mind is desirable. In that state of mind, people can intertwine logic and emotion to get the best solutions.

5 Differences Between Logical And Emotional Decision Making

So, why is it easier for the brain to use emotions? In which situations does the left brain activate, and which scenarios use the right side? How can you learn to be deliberate with what type of decision-making you choose? And, what are the differences between logical and emotional choices?

1. Logical Thinking Uses More Energy

One of the main reasons the brain prefers emotional thinking is because it uses less energy than logical thinking. The human brain has a natural tendency towards conserving energy. So, when it can take the easy way out, it will.

Logic isn’t a simple process. It requires active involvement from the brain, which uses sugar glucose exclusively. The more complicated the cognitive activities get, the more sugar glucose is needed. This is why mental activities strip you of energy. No part of the body consumes more power than the brain for the average person. A person uses about 320 calories to think in a typical day.

The more decisions you make in a day, the more energy you will use. The brain will avoid logical thinking in a scramble to conserve as much energy as possible. The brain doesn’t have to engage in complicated thinking patterns when using emotions to think. Most choices based on emotion are intuitive ones.

They don’t require glucose consumption. This difference means that the average human often lets emotions lead, even if the situation requires critical thinking. This is especially dangerous when you have to deal with a busy day. When you’re tired or busy, your decisions are bound to be more emotional and impulsive.

Keep this in mind when you have to make critical decisions. If you can, schedule a time to think about those choices when you don’t have much to do. That way, you will have more energy to tap into the logical side of your brain and make the best decision you can.

2. Logical Thinking Is More Objective

Another core difference between logical and emotional thinking is the level of objectivity those processes engage in. The more logical a person is, the more of an objective point of view they will have over a situation.

When it comes to many areas of your life, you must approach things with great objectivity. As you grow up, you start having more responsibilities that affect many people. You no longer have to take care of just yourself. You have to take others’ opinions and needs into consideration.

If, for example, you have to make a workplace decision, you have to consider the well-being of your colleagues. You can’t be subjective and push for what you want because you want it when working in a team. In these situations, you need to keep your cool and be logical.

Emotions tie to your personal beliefs, values, and experiences. Because of that, an emotional reaction also means being subjective. Emotions push you to make decisions that are good for you while disregarding what’s good for others. While it’s true that emotions can make you considerate of certain people, that usually only happens with the people you care about. From that point of view, emotions might help you make personal choices but should never be involved in professional decisions.

Because of the difference in objectivity between being logical and emotional, you need to be aware of the context you’re in. In a severe professional environment, you should always use critical thinking. If you have to make choices about your personal life and relationships, it may be good to use emotional thinking.

3. Emotional Decision-Making Is Faster

While critical thinking ensures you make the best choices, some decisions can be time-sensitive. Because emotional thinking relies on intuition, it can be the fastest route towards making a choice.

When trying to be logical, you risk spending a lot of time figuring out every little detail. Sometimes, that can be good, like considering a significant career change. But many choices people make have to be made under time pressure. Emotions are based on who you are and what you’ve experienced. They have the advantage that they’re tied to your past.

Your emotions know what you’ve been through and what decisions worked out for you in the past. Because of this knowledge, your brain has the resources to lead you to a decent decision almost instantaneously. Allow yourself to rely on gut feelings and intuitions when you’re in a time crunch.

If you have to make a split-second decision, don’t try to force logic into it. Logic will do you more harm than good, leading you to overthink and second-guess yourself. It will make you more unsure of your decisions. Go with whatever feels right to you because that’s the best decision you can make in that little time.

4. Emotions Can Guide You

When people have to make decisions, they need a little guidance. Even if they have all the information required to make the right decision, they still need a boost of confidence.

Emotional decisions stem from intuition and gut feelings. People with high emotional intelligence look at integral emotions, at how a particular solution makes them feel, to validate their decisions. People might often reach the right decision but not realize it. If they think logically about whether the decision is right or not, they will always find flaws with their solutions.

That’s why gut feelings can be so important; they reassure you. They can guide you in the moments where you feel lost. If you feel that your decision is the right one for you, that’s probably because it is.

5. Logic Is Based On Facts, Not Speculation

One of the main advantages of using critical thinking is working with facts, not just guesses. Emotional decision-making is comparatively riskier because it allows for speculation.

When you have to make a decision, you need to be confident. You cannot allow yourself to be fearful or to second guess yourself. But emotions often go hand in hand with projection. They make you project your fears, which can cloud your judgment. You might start speculating about how that decision will affect your future. You can go so far as to convince yourself it will be a wrong choice that will hurt your future.

You should never rely on emotions when making decisions out of your comfort zone. The more scared you are at the prospect of making a choice, the more logical you have to be in your approach.

Final Thoughts On Some Differences Between Logical And Emotional Decision Making

Decision-making is a complicated process that should be approached carefully. Most people tend to be emotional when making choices. And, the narrative being pushed out into the world is that all decisions should be logical. The truth is somewhere in the middle. It would be best if you never went to extremes no matter what you do, and the same goes for decision-making.

The best thing you can do for your decision-making process is to use a healthy mix of emotional and logical thinking. Some situations require more critical thinking; others need more emotional involvement. You probably have to be more logical when you’re in a professional environment and have time to think.

But you can be more emotional when you’re scrambling or have to make decisions regarding yourself. There are many differences between emotional and critical thinking, but that doesn’t make one inherently better than the other. You need to understand what works for you in which context and apply that.

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