Simple Things Tonight to Make Tomorrow Morning Less Stressful

Are mornings a mad rush at your house? By the time you find matching socks for the kids and answer the text messages that piled up overnight, you may feel like you’ve put in a full day before you even reach the office.

You can make your mornings run more smoothly. Take a look at these suggestions for feeling more relaxed as you start each day.

8 Ways to Save Time in the Morning

Staying on schedule is probably your biggest challenge. These time-savers will streamline your routine.

1.      Plan your schedule. Maybe you’re trying to cram too much into too few hours. Figure out how much time you need for your usual activities. Then, you can calculate when you need to go to bed so you’ll be well rested each day.

2.      Organize your space. Do you know where your umbrella is? Keeping essential items in their place will eliminate searching for car keys or gym bags.

3.      Check the weather. Rain and snow may change your plans. Take a look at the forecast before you go to bed so you’ll be ready with rain boots or ice scrapers.

4.      Prepare breakfast. Eating breakfast gives you energy now, and makes it easier to resist snacking on junk food later. Assemble your smoothie ingredients tonight so you can pull them out of the refrigerator tomorrow.

5.      Lay out your clothes. Hang tomorrow’s outfit at the front of your closet or on the back of your bedroom door. Buy a compact steamer to cut down on ironing time.

6.      Simplify your look. How many products do you use in the morning? Design a simpler skin care regimen and browse around for a low-maintenance hairstyle.

7.      Write notes. Save your brain power for more important subjects. Jot down reminders to pick up prescriptions or dry cleaning.

8.      Shorten your commute. Studies show that the length of your commute has a dramatic effect on your health and well-being. Moving or changing jobs is a big decision, but you may want to explore your options. If you’re looking for a benchmark, the average one-way commute in the U.S. is 25.5 minutes.

5 Ways to Make Mornings More Peaceful

However much you need to do, you can stay calm and focused. It’s a matter of attitude. These tips will help you enjoy mornings more.

1.      Adjust the light. Light has a powerful effect on your brain. Darkening your bedroom at night will help you to sleep better so you wake up feeling refreshed. The opposite holds true for waking up. Exposure to morning sun will banish grogginess.

2.      Meditate before bed. Meditating or praying before sleep may give you pleasant dreams. You can reinforce the positive feelings by meditating in the morning too.

3.      Skip the snooze button. Try placing your alarm clock across the room if you’re in the habit of hitting the snooze button. Those 10 minute fragments of sleep usually leave you feeling worse than if you get out of bed immediately.

4.      Play music. Spend your evening cuing up a playlist of your favorite songs. Lively music will give you energy if you’re dragging around. Gentle instrumental music will soothe your nerves if you’re apprehensive about a job interview or business presentation.

5.      Download a podcast. Continue your education during your commute. Find a podcast that will teach you Roman history or the fundamentals of accounting.

A few simple strategies can turn you into an early bird or at least make your initial hours happier and more productive. Starting the morning on a positive note will help you head off stress and feel calmer all day long.

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10 Ways to Overcome Obstacles and Adversity

We have obstacles to overcome each day. How we deal with obstacles and adversity defines our lives.

Some obstacles are more serious than others. You might crave potato chips, only to realize that the bag is empty. This is a minor obstacle and the solution is obvious. Bigger obstacles require an effective approach and a high level of perseverance.

Use these strategies to overcome any obstacle or adversity:

1.      Take responsibility. Blaming the circumstances or others is disempowering. If you believe the cause for the failure is outside yourself, there’s nothing you can do to rectify the situation. Take responsibility for the current situation and you maintain your power to change things for the better.

2.      Control your negative thoughts. Negative thoughts are limiting. It’s very easy go down a dark mental path. There are no answers to be found there. Asking yourself, “Why do I always fail?” won’t provide useful information. You’ll only succeed in making yourself stressed, miserable, and less effective.

3.      Focus on solutions. Instead of beating yourself up, seek a solution. Unsuccessful people focus on problems rather than solutions. Be different. Keep your negative thoughts to a minimum and redirect your attention to finding a simple, elegant solution.

·         It’s easier to find something if you’re looking for it. Focusing on problems only makes them appear more challenging.

4.      View adversity as a test. Imagine that the universe is testing your commitment and cleverness. Can you stay positive, find a solution, and make it work? Adversity is a challenge of your skills.

·         Get excited and face the challenge head on. You can do it.

5.      Exercise. Adversity brings stress, and few activities deal with stress better than exercise. Hitting the weights or running for few miles can relieve your stress and provide a new perspective.

·         The type of exercise doesn’t matter, as long as it lasts at least 30 minutes and you’re breathing heavily by the end.

6.      Relax. There are few advantageous to being anxious. Prolonged anxiety will eventually lead to illness. The best solutions are likely to present themselves when you’re calm and relaxed.

7.      Focus on what you can control. What’s the point in worrying about things that are out of your control? Keep your attention on the things you can control. Ask yourself what you can change and then get busy changing it.

8.      Take care of yourself. Eat well, exercise, and get enough sleep. Eating poorly, lying around all day, and staying up all night only make you less capable. Be at your best, regardless of the setback. Maintain your grooming and your social life.

·         The world is still turning. Be part of it!

9.      Revisit your goals. Remind yourself of what you’re trying to achieve. Visualize the endpoint and remember how great you’re going to feel when it happens. If you’re bogged down in the present, remind yourself of your ideal endpoint.

10.  Keep going. Have the courage to continue pressing forward. Winning is only impossible if you quit. You can always find a solution. The key is to keep moving forward.

Life is always throwing up roadblocks at inopportune times. The choice is either to wither away in misery or to use adversity as challenge to take your life to the next level. Adversity is a test of your perseverance and problem-solving abilities.

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A Life Worth Living is Worth Recording: Keep a Journal

Journaling is not just for teenage girls! Powerful and successful people regularly keep journals. A journal can record your life and serve as an emotional release. A journal can serve as a record for your children. It’s also a great way to back up your aging memory! If you have never considered keeping a journal, reconsider.

Keeping a journal is simple:

1.      Decide on a format. Nearly any form of journal can be effective. A notebook, word processor, or dedicated journal can serve you well. You can even record your journal online. It’s entirely up to you. A blog can serve as a journal.

2.      Stick to a schedule. Try to write something at least a few times each week. Ideally, you’ll be able to record your thoughts daily. You’ll find that the journaling habit is easier to create if you write each day.

3.      Keep it casual. You’re not writing a novel. You’re writing for yourself. You don’t even have to use complete sentences! Use a style that suits your wants and needs. Some days you’ll write more than others. There will be days without much to write about.

Anyone can enjoy the benefits of a journal. Choose a format that you enjoy and start writing. Keep a regular schedule. You’ll be amazed by how much you write over the years if you just write a little each day.

A journal serves many purposes:

1.      A journal serves as both a record of your life and your progress. Failures are difficult to forget, but successes can be difficult to remember. When you’re frustrated with your progress, it’s easy to pull out your journal and remember all the successes you’ve had in the past.

·         As we get older, the details of the past become fuzzy. A journal is a nice way to record your life and keep the details available. Your children might enjoy reading it someday, too.

2.      A journal can reveal the truth. Things seem a little different on paper than they do in your head. Putting your thoughts to paper can reveal things you never considered. A journal can provide more insight than your thoughts alone.

3.      A journal can hold you accountable. Fleeting thoughts and ideas are easy to ignore, but a written record is more compelling. You’ll find that you’re more conscientious and hold yourself more accountable when you keep a journal.

4.      A journal is the perfect place to record and track your goals. Goals require regular attention. The biggest challenge with achieving goals is forgetting about them after the initial excitement has worn off. Make a short entry in your journal each day regarding your goals.

5.      A journal is great for your health. Numerous studies have shown that 15-20 minutes of writing, done for a few times each week, reduces stress. Write about your thoughts and concerns. You’ll feel better and enjoy your life more.

6.      Keeping a journal puts you in good company. Many of the most successful people in history kept a journal. A journal can encourage you to live a life worth recording. After writing the same thing for a few days, you’ll be inspired to make something interesting happen!

Who knew that a few minutes of writing could accomplish so much? A journal is a quick, easy, and inexpensive way to enhance your life in numerous ways. Your children will appreciate the effort, and there are numerous mental and physical health benefits. Why not start today?

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The Busy Professional’s Guide to Creating a Meditation Space

Do you hear so many around you advising to practice meditation? You probably know that already? You may be fully aware that meditation is good for your body and mind. Still, it can be a challenge for a busy professional like you to find a place to sit and think. Are you currently facing this challenge? Then read this article which gives you tips on how to practice Meditation regularly.

Learn how to create a meditation space in your home or find a sanctuary nearby. After all, your surroundings play an important role in helping you to quiet your thoughts and become more mindful.

Benefits of Creating a Meditation Space

1.      Increase concentration. A designated area for contemplation makes it easier to switch gears. You can forget about utilities bills and your kid’s report cards. Pay attention to your breath, and connect with the divine.

2.      Screen out distractions. Turn off your phone and keep your laptop out of sight. Let your family know that you’ll be out of reach for a while.

3.      Practice more consistently. Your meditation space is a powerful reminder if you’re trying to establish a consistent practice. You can look forward to your next session each time you walk by.

Designing a Meditation Space at Home

1.      Clean up. Removing clutter allows you to keep your meditation space tidy and inviting. Sweep the floor and wash the windows. Remove your shoes to avoid tracking in dirt.

2.      Lower the volume. Aim for a quiet environment so you can appreciate the silence or listen to instructions and chants on CDs. A pink noise machine or fan will block out street noise.

3.      Add inspiring objects. What do you like looking at while meditating? There are lots of options, including posters, statues, and prayer flags. If you’re creative, you may want to design your own props.

4.      Set out offerings. Depending on your spiritual practice, you may also want to engage in rituals that involve offerings. Water offerings are popular because they’re inexpensive and easily available. You can also fill your offering cups with colored stones on days when you don’t have time to change the water.

5.      Store literature. Maybe you like to refer to prayer books or other inspirational passages. Install some shelves and cover your books with fabric to keep them pretty and protected.

6.      Arrange seating. Having a comfortable place to sit is essential. You may prefer a regular chair or floor cushions. Any position that  encourages good posture can work so feel free to support your back if necessary.

Finding a Meditation Space Away From Home

1.      Browse community listings. If you like practicing in a group, a space away from home may be an attractive supplement or a way to help you get started with meditation. Check out what’s available in your neighborhood. Yoga studios and college campuses are good options. Local Buddhist centers may also welcome visitors of all faiths and philosophies.

2.      Ask your boss. A growing number of companies are taking an interest in meditation. Talk with your employer about using the conference room before or after work.

3.      Enjoy nature. Head outdoors if the weather is mild. Enjoy beaches and public gardens while you meditate. Look for a spot where it’s safe to drop your guard for a while.

4.      Meditate anywhere. Remember that the most important meditation space is in your mind. The more you practice, the easier it will be to calm your thoughts regardless of what is going on around you. Focusing on your breath can help you to reduce tension whether you’re sitting in the dentist’s chair or waiting in line at the motor vehicle department.

Create your own beautiful haven in your home or in your neighborhood. A special meditation space enables you to draw your focus inward and experience greater peace.

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A Parent’s Guide to Encourage Self-Motivation in Kids

Give your kids a head start by teaching them self-motivation. While children have a natural sense of curiosity, intrinsic motivation is a capacity that can fade away unless it’s encouraged and developed. Here is a Guide to help your children love learning and growing more than grades or privileges.

Developing Emotional Intelligence

For years, experts thought cognitive intelligence was the deciding factor in academic success and other achievement, but now greater importance is being given to emotional intelligence. Kids with an inner drive to work hard have the edge. Studies suggest students fueled by intrinsic motivation think more logically and apply their knowledge and skills more effectively.

1.      Focus on character. Help your children acquire traits like patience, resilience, and persistence. Communicate your values by putting them into action.

2.      Provide context. Discuss what you believe and why. When your children understand the purpose behind cleaning their room and completing their homework, they’ll be more likely to cooperate.

3.      Set goals. Age-appropriate challenges give kids something to strive for. Be specific and put their objectives in writing. Celebrate their progress and keep looking ahead.

4.      Boost confidence. Empower your kids with a strong sense of self-worth and optimism. Let them know that they are capable and worthy of amazing things.

5.      Strengthen relationships. Feeling connected can inspire anyone to contribute to their family and community. For some kids, social activities may increase their interest in household tasks and school subjects that they used to find boring.

6.      Offer choices. Show your sons and daughters that they have options. Deciding whether to spend their allowance money on comics or save up for a bicycle will introduce them to the advantages of delayed gratification.

7.      Take risks. Kids who feel secure are more likely to seize promising opportunities. Praise your kids for initiative and effort regardless of the immediate outcomes. That way they’ll learn from setbacks instead of holding themselves back.

8.      Stimulate curiosity. Granted, teaching self-motivation is a big job, but kids make a great audience. They’re already inquisitive and adventurous. Guide their energy in a positive direction.

More Tips

You have a powerful influence on your kids. Create a home environment that guides them towards satisfying their own expectations.

1.      Start early. When you think about it, it’s impressive how determined kids are to start talking and walking. Your support can reinforce that inner fire and help them hang on when life becomes more complicated.

2.      Limit rewards. Studies show that external rewards can actually dampen our enthusiasm, even for tasks we like. Save them for special situations only.

3.      Find a hobby. On the other hand, devoting leisure time to enriching activities is a great teaching tool. Observe your child’s talents and interests. Suggest outings and projects that will capitalize on their strengths. Maybe they shine at racquet sports or playing the piano.

4.      Share feedback. Open and ongoing communications build trust. Ask probing questions and listen closely to what your child thinks. Maybe they’re pleased with how they’re doing in school or maybe they need additional resources like tutoring so they can catch up and remain engaged.

5.      Be a role model. The more self-motivated you are, the more likely you will be to pass those qualities on to your kids. Whether you’re returning to school to pick up a second degree or spending your weekends volunteering at an animal shelter, your children will pick up on your example.

Raise your children to be hungry to learn and eager to work hard. Building up their self-motivation will prepare them to accomplish more and experience greater fulfillment.

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The Joy of Learning

A girl ran to her mother in the kitchen who is chopping vegetables. She sportively picked up a coriander leaf and asked her mother, how this thing is prepared? The mother told her that this thing is called as ‘Coriander’ it is not made my dear, it is grown in fields. The girl asked how it is grown. The mother explained her in a simple way telling her that the seeds are sown in soil, watered and kept in sunlight then coriander is grown so that we can cut the leaves and make delicious dish. The girl was amazed and with excitement she asked her mother Mommy, Can I grow Coriander? The mother was so delighted for the curiosity of the daughter, she gave few coriander seeds. The girl ran into the garden and looked for a small pot. She found one which she filled with soil then sown the seeds, pour some water and sat in front of the pot waiting for the coriander to grow. The mom wondered what the girl was doing, she searched everywhere in the house and found the girl sitting in the garden in front of a pot. The girl told her mother what she has done and announced that she will sit there waiting for the coriander to grow. The mother explained that by tomorrow the sprout will come up, convinced her and took her inside. The girl started playing but the coriander thing occupied her mind. From time to time she would go and check eagerly waiting for the sprout to show up. Next day morning she woke up and ran straight to the garden to see but there was no change on the surface of the pot. She complained to her mother, became upset and all day she checked the pot time and again. The next day she ran again to the garden and to her amazement she saw something in the pot, she watched them closely, then touched those with her cute little fingers and shouted with excitement. She started jumping all around shouting with excitement and happiness.

This little girl first knew what it was? Then she knew how it comes? Then, she experimented and succeeded. She not only has knowledge but also had a beautiful experience. After that experience she enjoyed the satisfaction of achievement, a wonderful feeling of learning. Her learning is complete when she saw the coriander seed germinate not when she knew from her mother about it. That my friend……is the Joy of Learning!

We were all like that little girl in our childhood, with extremely high power to learn. This power to learn is a unique quality that humans have. In Sanskrit, it is called as ‘Grahana Sakti’ meaning power to learn. This power will create a ‘desire to learn’, it makes us question and learn, observe and learn and experiment and learn. These are the learning methodologies which were quite natural to us. We questioned, Why?  How did that happen? Does that always happen? Is that a good thing? What if I did that? Can I do it? Why not?, and learnt from our parents & other elders about  so many things. We learnt by observing behavior from our social environments and developed a personality, what we are today. We learnt walk and talk through a repeated process of trail & error experimentation. We have all experienced this joy of learning since our childhood days.

This desire to learn is the exact same thing which made adults learn so many unwanted things which later killed the joy of learning. As children we were ready to admit if we don’t know something and we were not afraid of making mistakes. These two good qualities were completely lost. We learnt being shy to ask a question, we learnt the “I know’ attitude, we learnt procrastination, we also learnt how to get distracted by other external influences and so on and so forth. The power of ego started playing dominant role, with this the desire to learn got replaced by several other desires and learning became a last priority. Adding to this, adults association with learning has been profoundly clouded by negative memories from the school days. So, attending a training program or reading a book or attending a seminar/lecture are all labelled as boring. As adults we have the capacity to unlearn all our negative beliefs and attributes. We have the power and potential to learn anything we wished. But our curiosity which ignited the spark in us in childhood was lost. We must reignite that spark of curiosity. The desire to learn must be nurtured.

The thing that we didn’t know yesterday, if was known today, it would change our level of knowledge, and it would change our understanding. That learning, however minor it may be, has to be embraced and appreciated. The habit of learning has to be cultivated with conscious and sincere effort.

The Joy of learning is a gift to the mankind. Learning is a miracle because our perception or understanding or idea of a thing is changing so drastically just with minor information. Before knowing it we were something but after that knowledge sits in our heads, we become better. Learning is definitely making us better. The process of learning is shaping us continuously. This is the joy in learning. Because it is unleashing our true potential, changing our future and creating great opportunities while we were watching it happen. Isn’t that a miracle? Wasn’t that the joy of learning?

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The Four Tools: Taught by Dr. APJ Abdul Kalam

Dr. APJ Abdul Kalam, the 11^th President of India, the leader behind the development of India’s Missile System, the leader who expanded the India’s Space Programme, the teacher who ignited the minds of over 19 million youth, the writer who authored as many as seventeen books that inspired the youth and a great human being who will continue to inspire millions of people, the great teacher and leader, the most revered figure and is most adored by everyone. He was the recipient of three of India’s highest civilian awards – Padma Bhushan, Padma Vibhushan and Bharat Ratna.

He delivered several speeches addressing the youth. In one such speech he gave ‘Four Tools’ that are most essential to become unique and successful person. He disclosed them to the students but I strongly believe that they are not just meant for the students but are meant for everyone whose ambition is to become successful.

The four tools the ‘Teacher’ mentioned could seem to be very simple but, they are very powerful tools. A man with abundant experience and success in life stressed the importance of these tools. We must listen to the voice of those who are wise and great because that voice comes not from the edge of the tongue but from the depth of their heart that filled profound experiences and great satisfaction of accomplishment.

Through the rest of the article you would find me addressing Dr. APJ Abdul Kalam as ‘Teacher’ because I believe that it is very much pertinent.

#Tool 1 – Set Goals

The teacher said that every one of us should ‘set goals’. Not just some small goals but set bigger goals. He said that setting small goals is a crime. He meant that we should dream the impossible if we want to become unique and successful. When the Teacher was ten years old, he was inspired by his science teacher and he ‘set his goal’ that he wanted to fly. This was not achieved because he could not clear the physical exam to become a pilot. But after becoming the President of India, when the Chief of Air Marshall came up to him he mentioned about his dream that was not fulfilled. The air chief asked him to go through the training and later he finally succeeded in flying for 30 minutes. This way he made his bigger goal achievable. Observe that a goal when was set it will drive you till you achieve it. So, the teacher inspires us to set goals that are bigger.

#Tool 2 – Acquire Knowledge Continuously

The teacher is asking us to make learning a continuous process in our lives. Setting goals alone will not help, we must also have profound knowledge on what we wanted to achieve. In one of his famous quotes he said, “Learning gives creativity, creativity leads to thinking, thinking provides knowledge and knowledge makes you great”. So, the second tool insists us to acquire knowledge incessantly by all means.

#Tool 3 – Hard work with Dedication

The teacher is asking us to do hard work with dedication. His life presents us enough proof to make us believe that hard work pays. He said that “efforts never die” and there is no end to working. The teacher had to sell newspapers for supporting his family, he had to face several adversities, several failures but regardless of all these hardships he did not quit working hard with love and passion. Working and working hard with dedication are two different things. In dedication there is love and passion. Everyone works for a living but a person whose heart is filled with an ambition works with love & passion. That person never even complains about the hard work but embraces the opportunities that come along.

#Tool 4 – Perseverance

The teacher compels us to move forward in our journey dealing with difficult situations and hardships. He talked very intricately about the importance of ‘Perseverance’. His life, again, illustrates the importance of this tool. In his autobiography ‘Wings of Fire’ the teacher told several difficult situations that tried to break his willpower. In one of his quotes he said “Failure will never overtake me if my definition to succeed is strong enough”. He also said that ‘man needs difficulties in life because they are necessary to enjoy the success.’

Perseverance is most important tool among the other three because if you quit in the mid-way all your efforts, hard work will become a vain attempt. The teacher stated that if you fail, never give up because FAIL means ‘First Attempt in Learning’.

The above mentioned four tools are from the life and achievements of the great teacher. They could not be wrong unless we go wrong in understanding & endeavors.

“I have taken ‘The Teacher’ to number of my training sessions where he inspired and motivated my participants with his four tools”. May his inspiration shine through the eyes of every human being striving with determination for success and bliss!

R.S.S. Phani Madhav

madhav.r@nslsugars.com