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Tag Archives: Personal Development

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4 Tips To Stay Mindful At Work

Katia Arias No Comments

Recent studies show that multitasking is indeed the worst thing you can do to your brain. Practicing many things at once does not only affect your focus and memory but also your emotional stability and productivity.

When you stop being “present” your mind immediately goes into “auto” mode, blocking your brain’s ability to identify, analyze and rationalize information. And why is this a problem? At work it could lead to mediocre reports, decreased attention to detail and very expensive mistakes. And in life it leads to bad relationship management, exhaustion and low self-esteem.

To avoid getting overwhelmed by thoughts and information, experts developed the “mindful” way of living. Mindfulness encompasses many exercises that help you refocus and live the present, and today we will share some you can practice at work even when it gets super busy!

  1. Mindful Walking

How many times have you forgotten where you parked? Or how you got somewhere? Well, that’s probably because you were thinking about the presentation, the kids and the dinner party while walking.

Mindful walking is about engaging with your actual surroundings and stopping yourself from thinking of what’s not in front of you. You can walk mindfully anywhere, from your desk to the water fountain, or from the parking place to the elevator. The goal is to empower your mind to be present and engage with what is actually happening (the view, the smells, the sounds, etc.) and now with what you can’t control.

Source: Destressmonday.org

Source: Destressmonday.org

      2. The “Pause”

This exercise varies from person to person. Each pause is a minute for you. Take time to breathe and examine if all your physical and emotional needs are being met. Are you thirsty or cold? Is there anything bothering you that you need to work out?

If you can deal with it right away, do so. If not, note it and tell yourself you will take care of it as soon as possible. Acknowledging your needs reminds you that YOU matter and refocuses your mind to the present moment.

Source: trudymorgancole.wordpress.com

Source: trudymorgancole.wordpress.com

  1. Hatha Yoga

Take a minute in between meetings to disconnect yourself from the world and stretch. Stretching does not only release tension but also refocuses your mind and lowers stress levels.

Try to complete a short hatha yoga routine holding each pose for 20 seconds. As you do it, choose not to engage with any outside thought that comes into your mind. Focus only on your body and breath. You can play some music if that suits you.

Source: charmedyoga.com

Source: charmedyoga.com

  1. Meditation

This is my personal favorite. When you meditate you let yourself go in a calmed state of acceptance. Take 10 minutes to sit down, keep your back and neck straight, close your eyes and choose to focus only on your breath or what’s around you. Try to engage only with what you have now and keep yourself grounded to the present through your breath.

If you find it hard to focus, you may want to download meditation audios and practice the many options they offer (sounds, breath, body scan, etc.)

Source: businessinsider.com

Source: businessinsider.com

These are only a few practices to keep you mindful during work. Nonetheless, you don’t have to limit yourself to these. If you’re serious abut improving your everyday wellbeing I highly recommend you research more practices that fit your lifestyle!

 

If you found this post useful, please let us know in the comments!

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Write New Year Resolutions That Stick!

Katia Arias No Comments

According to experts, New Year resolutions have an average life spam of three weeks. In the euphoria of the moment we set ourselves to achieve the impossible and more often than not we end up abandoning the dream before it even starts.

So, how can we set resolutions that actually “stick”? These 8 tips will get you started in the right direction…

  1. Readjust the purpose

Often, we fail to achieve our resolutions because we set them for the wrong reasons.

First we see them as “musts”, which, in turn, makes the thought daunting. To make it work, psychologists and coaches suggest you see resolutions as something you “want” or “desire” to accomplish. That way you don’t become a victim of the process but the pilot of your growth.

And second, we often see resolutions as “absolutes” and believe that unless we achieve them we won’t be beautiful or successful or good. Truth is, you are already worthy and achieving your goals will only help you grow but not become “more of a person”. When we grasp this truth, we accept the challenge in a more relaxed and optimistic attitude.

  1. Narrow down the list

Instead of creating a long and intimidating list of “must-achieves”, try to be efficient and focus on the 3-5 things that will make all the difference.

For example, instead of telling yourself to diet, run, and prepare healthy lunches for work…focus only on the running part until you master it… and then move on to the next step.

Trying to tackle too many things at once can burn you out and discourage you to a point you abandon it all together.

  1. Set a realistic pace

It is better to go slow but steady. Don’t push yourself to become “more organized” in one week. Or reach an impossible target in one month.

Change (if is going to be sustainable) takes time and it is different for everyone.

This year, for example, I told myself I was going to focus on three goals and I was planning to achieve them in 12 months. By giving myself one year to improve, I was allowing my mind, body and schedule to align and create a lasting strategy.

If you know two weeks is an unrealistic timeframe to reach that $1M deal, then give yourself more time. In the end getting there is what matters.

Read More: Start 2017 Successfully
  1. Don’t be afraid to readjust mid-way

Your resolutions will be as dynamic as you are. If you find in two months that you can’t commit to three calls a week with your long-distance clients, try to make that 1 call you can commit to the best quality call ever.

In the end resolutions are more about the objective than the tactic. As schedules get crazier and work gets harder, you can’t expect to run five times a week, yet you can still continue to improve your health using “in-office” exercise plans or by walking to work, etc.

  1. Create a friendly yet effective “accountability” system

Don’t be too harsh on yourself but don’t let yourself down either.

While some accountability systems are very precise (keeping track of your sales, weight or new client accounts), others can be more abstract. The key is to find one that keeps you motivated and pushes you without wearing you out.

Exercising with friends is a great one. Adopting a reward system could work as well. Imagine how great it would be to buy yourself a new laptop if you hit that sales target by the end of the trimester!

Be as creative as you want but make sure the system keeps you on the right track!

  1. “Dissect” your resolutions

Sometimes goals seem unachievable because we don’t really know what they actually mean or how to approach them.

Instead of telling yourself “I want to have better work-life balance”…ask yourself: what would be the best work-life balance look like? What characteristics does it have?

Based on your answers you can start thinking of the steps you must follow to achieve it and then plan an accountable strategy!

Knowing exactly what you want and how to get there will make the process clearer and easier to follow.

  1. Keep it hidden, keep it safe 

Have you every heard people say “if you say it, you may jinx it?”. Well, truth is, there are studies that prove this right. Experts suggest that people are less likely to complete a plan when they constantly share it.

And why is that? Well, according to Peter Shallard, the unconscious brain cannot distinguish between imagined success and real success…so when you share your plans with others your brain rewards you for that success and you feel amazing! This phenomena, however, makes you want to share it again and again before you actually do something about it. Simply, because sharing takes less energy than executing and pretty much has the same euphoric effect.

So bottom line…share less, do more!

      8. Enjoy yourself

And finally…have fun!

 Yes growth is supposed to hurt but it is also supposed to be exciting. And you can always make it as joyful as your creativity allows.

So dig deep, think outside-the-box and push your limits (in a healthy way). And remember to never be afraid to fall and try again! Learning is part of the game!

 

If you found this post useful, please let us know in the comments!

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