Monday, 14 June 2021

Importance of Sleep To Reduce Stress: How sleeping Helps With Stress and Anxiety

sleep to reduce stress:how sleeping helps with stress and anxiety



 Sadly, stress is part of life. At some point, everyone experiences stress. Physical, emotional, and other types of stress take their toll on our minds and bodies. That's why sleep is so important. Sleep can help reduce stress and its effects.

Our bodies use sleep to recover. While we sleep, our bodies carry out important restorative functions. It's amazing how much our minds and bodies remain active even when we are sleeping.


Stress affects the mind and body

Stress can have negative effects on our minds and bodies. Stress causes the release of cortisol, a powerful hormone that triggers the fight or flight response in our bodies. This hormone can cause anxious feelings and raise blood pressure. Sound sleep helps reduce cortisol and balance the chemistry in the brain and body. Chronic stress without adequate sleep can raise your risk for heart disease and stroke.


Stress affects our mood

When we are stressed, we tend to either overreact or underreact. These reactions can cause many problems for us. Living in a heightened sense of worry and anxiety can lead to emotional outbursts, withdrawal, eating too much or eating too little and a wide range of other behaviors. After a long stressful day, a good way to reset your mood is to have a good night's sleep.


Stress affects our relationships

Stress changes how we engage with other people. Being anxious, worried, or overwhelmed makes it harder to be present and engage positively with other people. From coworkers to family, stress can destroy relationships if we are not careful. Being able to unplug from people and take some time for yourself can help. Sleeping provides a significant amount of time to recharge and get ready to face the world again. Even the act of relaxing in bed before sleeping can help you rebuild your energy and make it easier for you to interact with others in a positive manner again.



Sleep is a wonderful remedy for stressful days. Relaxing in the comfort of your bed and letting go of the worries of the world can give you a new perspective, renew your spirit and energy. Sleep can give you some uninterrupted time to recover. Making sleep a priority, including naps when necessary, can help your body and mind recover from stress and manage difficult situations better.



Tuesday, 1 June 2021

How To Stay Focused And Productive

 

How to stay focused and productive


Focus is the key to productivity.


Most of what we say and do is not essential. If you can eliminate it, you will have more time snd more tranquility. Ask yourself at every moment," Is this necessary?" - Marcus Aurelius

 

In this article, you will learn why focus is important in both your personal and professional life. You will also learn tips and strategies for keeping your focus so you can be more productive. 


Why is focus important?


When you focus on a single task, avoiding distractions, your brain becomes focused on that task alone. This lets you complete that task much quicker than if you were trying to complete two or three tasks at once. 


For instance, let's say you have to write a report, do your meal planning for the week, and research information for an upcoming speech. The best thing to do is to set aside all but one task. 


So, for this example, you want to give all your attention to writing your report. That means turning off the TV, cell phone, social media notifications, closing your door, and putting all your attention on writing this report.


When you focus on the task at hand without distractions, your work will be of higher quality because you will only be thinking about what you are working on at present.  Also, your creativity will kick in, allowing you to come up with ideas for the task you are working on.


Focus also allows your subconscious to do the work. Remember when you first learned how to ride a bike or drive a car. At first, it was difficult. But as you focused on what you were doing, your subconscious took over and helped you learn. The same is true in your everyday tasks. Once you begin focusing solely on one task, your subconscious helps you do it quicker and easier.


Why is multitasking bad?


If you are like many people, you spend your days multitasking i.e doing many things at the same time. You are probably so used to multitasking, you don't realize when you are doing it. You also believe it helps you save time.

Multitasking is bad for so many reasons.


Multitaskers lose productivity. Switching between tasks is counterproductive. You lose time and concentration every time you switch to a different task.


Multitaskers are less likely to finish one quality project. They may finish all their tasks for the day but they will most likely be sub-par than if they had focused on one to completion before starting another one.


Multitasking can affect your relationships. If you constantly check your phone and send text messages while interacting and talking to other people, it can put people off.


Multitasking can cause you stress. If you are writing a report, trying to remember the emails you have to reply to, and cooking dinner at the same time, you may lose focus on the task you are doing. 

Instead of multitasking, prioritize your tasks and break them up into chunks.



Tips to improve focus


Maybe you want to focus on one single task, but you find yourself easily distracted. You find it difficult to focus on one thing because you find your mind wandering. Here are some valuable tips on how to improve focus.

Cut your goals into small targets

Your target goal may appear too big or difficult. Instead of working towards the ultimate end goal, break it down into smaller more achievable goals you can reach in a few days. Then cross each smaller goal off your list as you achieve it.

Track your time

Keep track of how you spend your time for a week. Analyze your results. Tweak and get rid of time-wasting activities.

Plan your week

At the end of your week, find a quiet spot to plan out the next week. Write down key projects and the task associated with them. Don't forget to add family activities you will participate in.

Prioritize your list

Break down your tasks from most important to least important. Use a calendar to mark out blocks of uninterrupted time(anywhere from 15 to 60 minutes) to work on each one.

Learn to say NO

If you already have so many tasks to do, don't take on more responsibilities than you can handle.

Create an environment that works for you

Do you need a quiet space, free from noise, people, and television noise? Set up your space in a way that works for you. If you work best in a clean and clear area, put away or file papers and magazines. If you focus better while listening to music or some ambient noise, find a way to make that happen.

Take a break when needed

Short breaks help break up boredom and burnout when you are working on a big project. Get up and walk around the room. Do some stretches.

Break it up

Break up your tasks into smaller chunks of time with short breaks in between. For example, work on a task in 15 minutes chunks. For example, if you are writing a book, don't try to do the whole thing at once. Break it down. Take 15 minutes to write your outline. Take a short break, then 15 minutes to research the first chapter. And so on.

Time clock

Work within your body's most comfortable time period. Maybe you work best early in the morning before sunrise or late at night. Work when you are most productive.

Exercise

Exercise your body and mind every day. Take walks. Do crossword puzzles. Engage in lively discussions.

Consult your physician

Sometimes, difficulty in focusing may be a symptom of a condition  like depression, hormonal imbalance or deficiency in some vitamins. Your doctor will examine you and carry out tests to determine if your issues require medical intervention.

 


Monday, 24 May 2021

How To Improve Your Life Daily :6 Daily Habits For A Positive Life

6 Daily Habits For A Positive Life :6 Daily Habits For A Positive Life



Prioritize Important Tasks First

An important habit of successful people is that they decide what is important to them and prioritize them. One way of doing this is writing your to-do list the night before. Then you spend time deciding what tasks are important. Take care of important tasks first and you will feel more productive and relaxed throughout the day.

Practice Gratitude

Focusing on gratitude for the things you already have is one habit that creates positivity. Positivity leads to increased productivity. Boosting your productivity will help you accomplish your goals faster. One way to do this is to keep a gratitude journal. You can write in your journal every morning or evening 5 things you are grateful for that day. You will find you become more positive and happier.

Read Daily

Most successful people read. Cultivate a habit of reading something inspiring every day. You can read for pleasure and also read to gain knowledge, insight not just in your field but in current affairs and other industries.

Limit Social Media 

Another habit that can improve your life is to limit the time you spend on social media. Taking breaks from social media can do wonders for your mental health. It can also help you feel calmer and more relaxed. You can take time off in the mornings when you wake up. You can also schedule your time off for evenings so you can spend time with your family instead.

Exercise Daily

 Exercise is another key factor to success. When you exercise regularly, it keeps your brain more focused and alert. You will have more energy to deal with whatever your day throws at you.Choose a form of exercise that you are comfortable with and increase time and intensity as you progress.

Practice Mindfulness 

Being mindful means being present and aware of your present reality without thinking of the past or the future. You are aware of what you are doing in the present moment and why. You can bring all the conflicting voices in your head to one. A few minutes of practicing calmness can help you become more mindful.

Tuesday, 18 May 2021

How To Start Your Day With Power And Intention

 

HHow to start your day with power and intention


Setting daily intentions every morning is one powerful way of taking control of your life and achieving your goals. It is so easy to wake up, grab your phone, check social media, emails or put on the television or radio without stopping to think deeply about how you want your day to go and what you want to achieve that day. 


This habit can take your life several notches higher if you add it to your morning routine. Setting daily intentions keep you focused on what you want and how you decide to feel throughout the day no matter what happens.


What are Intentions?


An intention is like a map. It tells your mind where you want to go in life and what you want to achieve. When you add a positive intention into your day, you are basically telling yourself what you want to achieve during the next 24 hours.


A daily intention sets your brain to work through your Reticular Activating System(RAS). For instance, if you buy a red dress that you think is unique, suddenly everywhere you go, you will begin to see red dresses. 


This is your RAS at work filtering and presenting you with information according to your belief system. You can use this to achieve your goals by setting positive intentions. Your brain will filter through all the information you receive to give you information relevant to your intention or goal.


We all set intentions at the start of the day whether we realize it or not. Even bad habits can stem from positive intentions. For example, your subconscious intention may be to feel good so you indulge in favorite junk foods or binge-watching your favorite TV show.

 

Deciding consciously to set positive daily intentions for your day is very beneficial for your health and life to go in the direction you want it to go.


Why Set An Intention For Your Day?


Intentions improve your focus.


Positive intentions give the mind a focus. They help you to get out of your head and become more present in the morning. You will focus on what you need to do TODAY to achieve your goals.

Intentions can help you develop a more positive mindset.


The thing is the mind is going to set its own intention for the day if you don,t intervene. Unfortunately, the mind finds it easier to focus on the negative. Setting positive intentions can help you train your mind to be more positive.

You will be more likely to achieve your goals.


Setting intentions help you to eliminate distractions and choose actions that will lead you to success.


How Do You Start Your Day With Intention?


When you wake up in the morning, instead of jumping out of your bed or reaching for your phone, take a moment to think and reflect. Think of how you want to feel and what you want to achieve by the end of the day. Then set that as your intention. You can also do this as part of your morning routine during your time of prayer, meditation, or journaling. Remember to keep it positive. 

  • Visualize how this intention will make you feel and what you see when it happens.
  • Write it down in your journal.
  • Get up and start your day with your positive intention in your mind.
  • Use cards with quotes, Scripture verses, or power words to remind you of your intention throughout the day. You can even use apps that send you a quote or/and Scripture verse every morning.
  • Evaluate your progress at the end of the day.

When setting your intentions, use these tips to make them more powerful.

Connect to your why


Your why is what drives you to achieve your goals. For instance, if your 'why' is to live a healthy long life. It will be easier to stick to your daily intention of drinking 6 glasses of water.

Focus on your values


For your intentions to work, choose intentions that align with your values and deeply resonate with you.


This is a list of daily intentions you can choose from to get you started. 


  • I will stay calm while facing any pressures at work today.
  • I will help someone today.
  • I will focus on one goal till it is done today.
  • I will expect a positive outcome.
  • I maintain an attitude of gratitude throughout today.
  • I will forgive those who wrong me.
  • I embrace who I am.
  • I love and accept myself.


Read: Tools To Help You Achieve Your Goals

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