➡️ 1. Read everyday 📖 – even 15-20min of reading a day can do the trick! You can always learn something new from any book, either some interesting fact about some culture, some historical fact or maybe some new word? 😉
➡️ 2. Play games 🀄 – Brain fitness programs and games are a wonderful way to tease and challenge your brain. Sudoku, crosswords and electronic games can all improve your brain’s speed and memory. I highly recommend Lumosity app! 🤗
➡️ 3. Excercise on a weekly basis 💪 – healthy body = healthy mind! 😉 When working out you make your heart work faster which stimulates better blood circulation and brings more oxygen to your body and brain 🧠. It boosts your memory, improves your concentration, enhances your creativity etc! 🤗
➡️ 4. Get out of the comfort zone 💥 – when leaving your comfort zone you need to start thinking, you end up in a new situation, need to be creative, learn new skills etc. Great way to make your brain work! 😊
➡️ 5. Take time to meditate 🧘🏼♀️ – daily meditation is perhaps the single greatest thing you can do for your mind/body health 😊. Meditation not only relaxes you, it gives your brain a workout. By creating a different mental state, you engage your brain in new and interesting ways while increasing your brain fitness 🤩
➡️ 6. Keep learning new skills 📈 – learning a new skill works multiple areas of the brain. Your memory comes into play, you learn new movements and you associate things differently 😊. Reading Shakespeare, learning to cook and building an airplane out of toothpicks all will challenge your brain and give you something to think about 😁
Which one is your favourite?
Second part of our emotions vs willpower section ☝️
Do you react totally differently than how you’ve planned when you’re angry, mad or feeling any other strong emotion? 🤷🏼♀️ It happens to all of us, that’s why last week we’ve talked about overcoming sadness and today we’ll look closer on how anger 🤬 has an impact on your willpower.
I encorage you to reflect 🤔 and answer those questions:
➡️ What do you do when you’re angry? 😡 What are your ways to get the anger out, to calm down? 🧘🏼♀️ Does anger have an impact on your motivation, willpower? If yes, how?
➡️ When you’re mad do any sabotaging thoughts appear? What are they? Create helpful reaction to them 😊
➡️ What can you do to feel anger without sabotaging your goals and complicating realizing your goal? 🧐 Do you suppress anger and use harmful to you ways (and to your goal) to release the tension? If yes, try finding a solution for that. Create (and write down) a strategy for constructive feeling and overcoming anger and calming yourself down in difficult moments 🤗
Whenever I feel angry I try to workout 💪 (if possible at the moment) to get the anger out. This way I am even more pumped and get a good workout session 💦 but I also do not end up doing something unfavorable to me like e.g. reaching for unhealthy comfort food or alcohol 😉
Have you ever tried working out when feeling mad? What are your ways to overcome anger? 😊
Next week: What is mindfullness
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
Do you regularly workout? 🤔 Working out is good not only to your body but to your mind too! 🧠
Tired of feeling down? 😴
Stressed about work? 🤯
„Simply moving your body, has immediate, long-lasting and protective benefits for your brain”
– Wendy Suzuki, profesor of Natural Science and Psychology 😎
Excercise will have both a positive chemical effect on your brain 🧠 reducing stress and improving mood as well as resulting in lasting positive benefits for the brain and body!
It is scientifically proven that working out improves your mood and decreases feelings of depression, anxiety and stress 🤗.
After a good workout session your body starts producing lots of endorphines – happy hormones 🤩
You feel proud and satisfied that you’ve worked out and managed to make your muscles work = your mood is better 😊
Your heart is beating fast so brings lots of blood and oxygen to your body and to your brain = your mind and memory works better 🤓
Working out regularly makes your body chage, you lose weight, your body gets firm and looks better, your have more endorphines in your body, your mind works better = you’re happier 🤗
This is so simple!
Excercise does really improve happiness! 😉
You should workout 20-40 min 3-4 times a week. I know you don’t feel like it, I know it’s hard to start 😉. Believe me it is so hard for me to get up from a couch or desk and workout, I almost never feel like it and need to force myself to do it but I ALWAYS feel soooo good afterwards ☺
So, have you worked out today? 😉
Do you have your own morning routine? 🤔 Healthy morning routine is one of the things that all successful people have in common 😉.
Plenty celebrities or people of business who’ve reached their goals revealed their secrets that they wake up very early (some of them at 4-5 a.m.) and they always start their day in the same way 😊 – they meditate 🧘🏼♀️, they write in their journals ✒, they eat something healthy 🥑, set their affirmations etc. 🤗
Why is it so successful? 🤨 Because depending on your mindset you start your day with, the day can go either so-so or great 😉!
If you set your mindset right, get into positive thinking and start your day with a smile on your face 🙂 you really can achieve more! Thanks to this positive energy you’ll be less stressed and less willing to get annoyed quickly 😉, you’ll be more creative and e.g. when you face a problem you’ll look at it in a different way and will find solution for it quicker 😎, you’ll have more energy to actually work and push your boundaries and so much more! 😀
🌟 BEST Morning routines of successful people
➡️ Exercising 💪: engaging in some kind of physical activity such as working out, doing yoga, going for a walk, stretching (65%)
➡️ Checking e-mails 📧 or doing a bit of work (38%)
➡️ Meditation 🧘🏼♀️ (22%)
➡️ Gratitude practice 🙏: journaling, making a resolution, expressing gratitude, visualization, positive affirmation, praying (22%)
➡️ Reading a book or a newspaper 📰 (22%)
I have found this amazing guide on morning routine with all the data 📊, examples of 60 successful people 💰 and how they start their mornings, guides on how to build a habit of morning routines etc, check it out here: https://21dayhero.com/morning-routines-guide/ ⬅️
And what is your morning routine? 🤗 I always start my day with ‘to-do list’ check 🧐 – seeing step by step what needs to be done that day, I drink warm lemon juice with honey 🍋 and get to work 💪! But I gotta admit that I do get up pretty late on weekends 😜 and would love to work on that this year 😅.
You know what’s one of my main rules in life? Healthy balance about EVERYTHING 😉
We live in crazy times where everybody is in a rush, everybody wants to be the best at something 😬. Some people risk it all to get what they want. Is it worth it though? 🤷🏼♀️
I’ve heard some people say that in order to be successful you need to totally limit your time off and focus on work 😶. That you need to drop Netflix, drop the time with your loved ones and spend every minute of your day self-evolving 😏 That instead of watching a tv show on Netflix in the evening you should focus on broadening your skills, your knowledge and read a book 📖
I understand that in order to succeed you need to work hard and I totally agree with that 👍 I highly encourage everybody to self-evolve, to learn new skills… sure, that too ☝️. But to limit your time off? 😕 To never watch Netflix (apart from the fact that you can always learn something from a tv show/movie/documentary 🙄)? To never have propper leisure time? 😒
There needs to be balance⚖. Not only you NEED TO REST regularly in order to rebuild your energy to work, to get new ideas 🤩, to stay fresh 🙂 but if you work your ass off and never rest you’ll lose your motivation, lose your will to work and it will all become a torture for you and in the end when you succeed it won’t bring you any joy 😏
Another example are people who want to lose weight or muscle up and they work out every day or even twice a day 🙄. That ain’t the way to do it 🚫. Muscles grow on your rest days! You need at least 1 day break from working out a week for the body to recharge and for your muscles to grow.
You should make sure that there’s heathy balance ⚖ in every part of your life:
Between work 💻 & rest 🎬
Between working out 💪& regeneration 🧖♀️
Between your career 👩💻 & private life 💃
Between the time you’ve got for others 👥 and time you’ve got for yourself 🧘🏼♀️
Between physical development 💪 and mental development 🧠
Between caring about what’s important ⚠️ and ignoring what’s not 🚫
Healthy balance is the key, believe me 😉