When’s the last time you were doing something, and looked at a clock or sun, and thought, wow, I’ve been at this for hours and it felt like minutes? Despite the fact that it felt like no time at all, how much actually happened in that time? Probably a lot. And if this was time spent on a task, you likely got a whole lot done.
This is flow, a state of mind in which our brain stays singularly focused, breezes through any of the mental barriers we may often face, tunes everything else out, and becomes intensely productive at whatever it’s doing.
Flow can feel fleeting and out of our control. But I have a secret for you. You can achieve flow on-demand to get more done faster and feel a greater sense of wellbeing doing it. Here’s what I’ve learned.
What Is Flow?
Flow is a complete immersion of the mind in a task. When in it, the mind eliminates distractions without our even knowing those distractions existed. The idea was first defined by positive psychologist Mihály Csíkszentmihályi. But most of us have known our whole lives that we can get lost in something, especially when we enjoy it.
Why Do Our Brains Love Flow?
The brain loves flow because it feels in control. No straying thoughts, bubbling emotions, or even pain (in some cases) can break that control once you achieve it. When you flow, you are at your most creative and productive.
On the other hand, the brain hates, hates, hates multi-tasking. The human brain is not designed to shift back and forth between tasks. And hear this: studies have shown that when we multi-task, we are much more prone to error, each task takes longer, and we feel more stressed.
So for the writers out there, this may be the difference between taking four hours to force out 1000 words versus 120 minutes of pure flow. And you know what? When you go back and put your editing hat on to read it—which can take you out of flow BTW—you’ll most often find that you have some typos here and there, but that’s some of the best stuff you’ve ever written.
The writing flows.
Because when you’re in flow, whatever you’re doing is flowing with you. You’re equalizing the vibrations between your mind and a task in a positive way.
So let’s flow more. Are you with me?
How You Can Simply Enter Flow (Step by Step)
1. Choose a Career You LOVE
It’s so much easier to get lost in the flow, when you love what you’re doing. You’re anxieties and pressures relax, and you activate the parasympathetic nervous system, the part of your brain that is active when you’re enjoying something.
If you don’t love your job, then you’re doing someone else’s job. Find something else you can love. This may mean using your professional education in a different and more rewarding way. And this may require a life transition. Keep an open mind because once you make this choice, you’ll find doors open for you. You just need to be willing to go through that door.
2. Do Something Important
You might be thinking, “but I can zone out for hours binging a TV show on Netflix. Is that flow?”
Not really. The brain has just shut down all unused neural activity to pay attention the program.
We achieve flow when we feel something we are doing is worthwhile. It will add value to someone’s life and ours.
3. Make Sure It’s Stimulating
So some of us can zone out with an adult coloring book, video game, or a similar minimal thinking required activity—which these two activities don’t always have to be. This can be relaxing. But it’s not flow.
Our brains like to be challenged a bit, but not to the point of feeling it’s impossible. When we aren’t challenged, we mentally disengage. Think of a person on an assembly line doing the same thing over and over.
To achieve flow, seek out challenges in work and life.
4. Find Your Peak Time
A lot of people find that early morning is their peak time, and they get so much more done when they start early vs. starting around 8-9AM. On the other hand, some people do seem to be “Night Owls”. They get super creative, inspired, and productive in the late hours. And others will be in the middle.
Be aware and identify your time.
5. Find a Quiet Time
I know some people feel like music, videos in the background, or people talking makes them more productive, but you’re never truly in flow if you can hear these things. They will constantly compete for your attention. ASMR, white noise, and relaxed instrumental music, however, can help you achieve flow because they block these out.
6. Reduce Distractions
Turn your phone completely off and silence all notifications visual, auditory, and vibration—all of it. Tell your co-workers not to interrupt you at a designated time. Reduce clutter on your computer and in real life to prevent getting pulled away from flow to find something.
Anything that causes you to switch gears disrupts flow. And once flow is disrupted, it can take several minutes to get back into it—if you can at all.
7. Find the Joy in What You’re Doing
I don’t know anyone who loves doing laundry. At home, work, and personal life we all encounter things that need to be done when we’d rather do something else.
But flow is a state of mind. We can find joy in almost anything and when we do we can enter a state of flow. For the classic Disney fans, “Whistle while you work”, am I right?
8. Practice Makes Perfect
Don’t give up if flow doesn’t come naturally. Our brains are constantly changing and can change. You can’t force this. That’s the opposite of flow.
Practice turns flow into a habit, so that you can move into it faster, stay there longer, and get more important things done while there.
9. Get All the Benefits
I cannot communicate the extent to which flow can completely change your life. It’s worth striving for, and the closer you get to it you realize there is no “striving”. Even that becomes part of the flow.
I can be laid back when it’s time to relax but I also like to get things done. And I’ll tell you, there is something a little magical about the early morning hours for me. When I get up at 4:30AM—my usual wake up time—I feel motivated, energized, and I can get more done.
But when I start my day later, it nearly feels like I wasted a whole day. Everything seems off. I’m not as productive. My mood is even different.
Now, 4:30AM may not be early to you. Maybe 3:30 is, or maybe it’s 6. But I hear from a lot of my readers that they have had the same experience with getting up early and they want to know how to make it a habit. So whatever early means to you, here’s what I’ve seen work for a lot of people and discovered myself.
Do It in Increments
We have internal clocks that try to keep rhythm. So a sudden 4AM wake up when you’ve been sleeping to 7AM will just leave you sluggish and wanting to take a nap.
I suggest 15 minute increments each day until you get where you want to be.
Let Yourself Go to Sleep Early
I say “let” because we do a whole lot of things to sabotage our sleep. Of course try to go to bed earlier in the same 15 minute increments. But I also know about activities that destroy sleep like:
Drinking/Eating caffeine too late in the day (and everyone’s different).
Alcohol before bed
Not listening to your body when you’re tired. If you’re tired and it’s within an hour of bedtime, go to bed. Otherwise you’ll get a second wind which can last for 2-4 hours.
Viewing digital media within 30 minutes of bed, including your phone on night mode.
Taking sleeping pills. They can be effective on occasion, but regular use creates dependency and tolerance.
Not getting any exercise early in the day
Not getting any sunshine early in the day
Having a poor diet
Living with unmanaged stress
“But what do I do if I’m not watching YouTube videos or checking my feed before bed?”
Okay. Don’t panic. We can fix this.
Reading a physical book
Taking a hot bath
Massaging diluted essential oils into your skin (Lavender: a good choice for most)
Listening to very relaxing music
Writing in a gratefulness journal (On paper. No devices)
Journalling about your day
Reading a physical book to your child
Create a bedtime routine so that these activities signal to the brain that it’s time to sleep.
Forget That Snooze Exists
Worst invention ever! When you hit snooze and go back to sleep, you start another sleep cycle, which may mean going back into deep sleep. So you wake feeling groggy even though you had plenty of sleep.
That’s the enemy of becoming an early riser.
Some people probably think they’re not morning people just because of their snooze habit.
Put the Clock Over There
First of all: Don’t point the clock toward you. Not only can it be anxiety-inducing to see the time in the middle of the night. The light can wake you up.
Also: putting the clock over there makes it harder to hit the snooze.
Go Ahead and Get Up
If you wake up within an hour of time to get up (I guess you’d have to look at the time to know that, but anyway), go ahead and get up. You’ll usually feel better, and it will be easier to go to bed tonight.
Don’t Rationalize Yourself Back to Sleep
If you don’t “have” to get up for something, it’s so easy to think, “oh, I didn’t get very good sleep or it took forever to fall asleep, so just one more hour”.
This makes sense logically. But it disrupts your natural sleep rhythm, so I’m all for listening to your body most of the time, but get up.
Don’t Run for Coffee First Thing
If you drink a caffeinated beverage first thing to clear the fog, let’s rethink that. It’s actually counter-productive.
Here’s what’s happening in your body:
When you wake up in the morning the body releases a little cortisol, the stress hormone to help you not fall back asleep. Caffeine all raises cortisol—more in some people. So that’s cortisol on top of cortisol.
Not only can this cause jitters and anxiousness in people prone to anxiety. It can also increase your cortisol tolerance and cortisol resistance, so the body needs more cortisol to get you out of bed in the morning.
I know I don’t want to be producing more stress hormones than I need. If you must, wait 1 hour before any caffeinated tea, coffee, or chocolate.
Start a Morning Routine & Stick with It
Starting a routine of 2-5 things that you do every morning in the same order, at right about the same time can help solidify your new early to rise habit.
There’s an old saying, “revenge is best served cold.” It’s a common and normal reaction to want justice for a perceived wrong. When people feel they are mistreated, you want to make them pay. You’re not thinking about physical harm; you only want them to feel the same way you do.
Sometimes people choose to devote their time and energy to revenge either subconsciously or on purpose because it’s often easier to focus on getting someone back than it is to forgive and let go. It can take a lot of soul-searching and mental energy to forgive someone that wronged you.
Getting revenge on someone has more negatives than positives. While you may feel great when someone gets “a taste of their own medicine,” you should know this feeling doesn’t last long for most people.
Refusing to forgive someone does take an emotional toll. If it becomes a constant habit, you can end up unhappy, bitter, and unable to trust other people. Plus, you may start to feel guilty. It doesn’t take long for feelings of guilt to replace satisfaction.
Another problem with focusing on revenge is you could be wrong. Maybe you misread the situation or took words out of context. It’s easy to do, especially in today’s world where gossip often overshadows the truth. Imagine how you’ll feel if you spend time and energy getting revenge on someone for no reason?
Even though revenge may not be the best option, that doesn’t mean you have to sit back and let people put you down or walk all over you. There is another option. Instead of focusing your talent on getting revenge, show everyone that you can and will succeed. After all, success is the best revenge.
Why Success Is the Best Revenge
Did you know that some of the most successful people in the world suffered setbacks and failures? Sylvester Stallone, who is famous for the Rocky Series, Rambo, and other successful movies, was once broke and homeless. Matt Damon and Ben Affleck couch-surfed with friends before finding fame.
Elon Musk is another example of success being the best revenge. The slightly eccentric and brilliant architect of Tesla and CEO of SpaceX has had more than his share of setbacks during his life. Tesla’s self-driving cars experienced several problems, including crashes. SpaceX has also had its share of failures, often broadcast internationally.
Instead of giving up and looking for small ways to get back at those that doubt him, Elon Musk keeps trying until he succeeds. His successes are watched globally, and it is the best type of revenge.
It’s easy to come up with hundreds of ways to get revenge on someone. The initial conversation can be a form of therapy, as it helps to get things off your chest. Keeping grievances bottled-up is just as detrimental as focusing solely on revenge.
However, you don’t want to lose sight of the fact you can succeed when others are convinced you’ll fail. Proving them wrong with your success is the best revenge.
Here are five reasons why you want to put your success first and forget about trying to get revenge.
1. Victory Is Always Best After Failure
To succeed, you must be willing to accept your failures. No one can claim success every time they try something new. Your losses can seem like devastating events that completely alter your life goals, but there’s another way to look at it. Your failures are learning experiences and not the end of your dreams.
Even though it can take years before you see success, the wait is worth it. After multiple failures and listening to naysayers, finally accomplishing your goal brings a feeling that you probably haven’t experienced before. You feel like a weight is lifted both emotionally and physically. It’s also okay to do a small victory dance. You’ve earned it with all of your hard work.
Finally achieving success after the doubts is the ultimate revenge. Imagine how Elon Musk feels when a SpaceX rocket successfully delivers a payload to the International Space Station. Your success might not be so grand or newsworthy, but the feelings of satisfaction and accomplishment are the same.
Why do you feel great? You might not realize it, but subconsciously you can be your worst enemy. When you start doubting your abilities after failing, you’re unwittingly trying to convince yourself to give up. Your success is not only getting revenge on others, but you’re also self-vindicating.
Enjoy a few minutes of success, then start pushing yourself towards the next goal. The next victory is even better than the first.
2. You Become a New Positive Thinking Person
Everyone has fears. The key is to not let your fears overwhelm you. People that have broken your trust can make you afraid to reach out and try new things. Your worries only multiply when you listen to others predicting your failure. An ongoing fight between your subconscious and conscious mind can also add to your fears.
Negative thinking also comes with fear. It’s also difficult to escape. Watch or read the news, and it’s easy to see why negative thoughts are the norm. Staying positive after a failure is difficult. Add in your fears, and it’s easy to give up on your goals.
If your goals are also your passion, focus on this. Ignore the tiny negative voice in your head. Stop listening to people, even family members telling you to settle for what you have. Focus on your mental health. Stay mentally strong and keep telling yourself that you will succeed.
When you constantly believe that you will succeed, you’ll be amazed at what you achieve. The feeling of success is the best revenge on anyone that doubted you.
3. You Find Lifelong Friends During Your Journey to Success
Have you ever noticed how people flock to someone successful? It’s similar to insects gathering around a porch light. When you turn the light off, the insects fly away. It’s the same when you fail – suddenly, you feel like you’re alone.
After a failure, take a look at who’s standing by you. These are your true friends, and it’s a lesson you want to remember. It will be repeated throughout your life.
It’s hard to find people that want to stick around with someone that fails. It’s also hard for you to accept their sympathy and caring gestures. There is a bright side to failure. You have the rare opportunity to learn who your real friends are. These are the people that will stick with you through the good and bad times. It’s a gift you don’t want to ignore.
Experiencing a failure is devastating. It can be emotionally challenging to find the strength to get back on your feet. This is when your true friends are a blessing. They are the ones that will help pick you up. Your friends are the ones that care about you and not your successes. They can give you the encouragement you need to keep reaching for your goals.
When you do succeed, don’t be surprised when old friends show up again. You already know who your true friends are, and this is another form of revenge.
4. You Become a Success Symbol to Others
Success is the best revenge when you are a symbol of hope and possibility to others experiencing failures. You feel great with others coming to you for advice, especially in front of people that doubted your abilities. It’s an intoxicating feeling that also comes with responsibilities.
Your success has shown people that their dreams are possible. It’s your responsibility to give them the exact encouraging words your friends gave you. Imagine how it would feel to know others are using you as an example. It’s the best revenge to take on others that didn’t believe in you.
Helping others live up to their potential is something you can be proud of. It’s a better feeling than simply getting revenge.
5. Other People Start to Report Your Accomplishments
Remember everyone that said your dream was impossible? Success is the best revenge when you’re not the one singing your praises. Quietly working towards your goals, and achieving them, will get notice.
Reaching each milestone and achieving each goal is a fantastic feeling. Your sense of satisfaction only improves as you hear others talk about your accomplishments. It’s a form of validation that does wonders for your self-confidence. You’ll need confidence when you start reaching for your next goal.
Unfortunately, you may encounter a downside to your success. You won’t make everyone happy. Some of the same people that didn’t have faith in you will still say negative things. It’s a sad fact of life. Some people will never be happy when someone else succeeds.
You need to stay positive and remember that you succeeded. It will give you the push you need to go after your next dream.
Bonus Reasons Why Success Is the Best Revenge
If you needed another reason why success is excellent for you, here are two more.
Learn Your Capabilities
You’ll never know what you’re capable of unless you try. Your imagination is limitless; just think of all the possibilities. Over the past 120 years, mankind has created some amazing inventions. Elon Musk is looking to send a shuttle to Mars, and NASA is planning a mission back to the moon. A century ago, humans were still working on achieving flight.
When you look at what humans have accomplished, you see there are no limits to what you can do.
Your chances of succeeding decrease when you let fear get in the way. There’s always the chance of failure, and it’s greater than your odds of succeeding. People do like to bet against the underdog, and this can wear you down. What’s important is you continue to believe in yourself.
With success, you learn that you’re capable of doing amazing things. It’s an unforgettable feeling when you realize you beat the odds. It’s a feeling you don’t want to miss. Keep working toward your dreams. Don’t listen to other people. Believe in yourself. After all, look at what we’ve accomplished in 100 years.
Discover What’s Important
You quickly learn what’s important as you work toward your goal. Some longtime friends will desert you, while others will stick around. It’s something important and a life lesson you want to remember.
Hard work does come with rewards, but it also teaches you valuable lessons. You’ll use what you learn to advance your success. Hard work takes perseverance, and this is an important skill to learn. Would Matt Damon be famous if he had given up? He learned through countless rejections that perseverance is an important quality.
Belief and support are also important. Without confidence in yourself, nothing will be accomplished. Everyone that doubted you would be thrilled to see that self-doubt.
However, you can do almost anything if you believe in yourself. The support of friends and family will also strengthen your resolve. With belief and support, you’ll be amazed at what you can do. It’s how Matt Damon made it to the big screen.
Success is the best revenge. You can spend hours, days, and even years plotting out the perfect revenge, but in the long run, what does it get you? You’re still miserable, and you’ve lost most of your friends. You can look at failure in another light: it’s a learning experience, which is always positive.
You’re not the first person to fail, and you’re lucky if it’s your first time. Most of the successful people you read about had failures. Numerous now-famous people had incredible hardships, haters, and losses to overcome. However, they still persevered and showed all the naysayers that you can rise above the negativity.
Learn from your failures and continue to believe in yourself. Don’t listen to what others are saying. In the end, it doesn’t matter. Your failings show you who your friends are, and it also makes revenge sweeter when you succeed.
When you feel stuck in life, there’s only one thing to do to move forward; change. It’s a scary word. Many people fear change and what it might mean, but you don’t have to. It’s a necessary process to turn your life for the better.
If you’re tired of feeling stuck and want to do something about it, then do it. To help, I’ve created a list of 17 ways you can change your life in less than 90 days. Keep reading for tips on how you can turn your life around starting now.
1. Stop Making Excuses
Take ownership of your life to turn it around. How? Stop making excuses. We’ve all done it. Maybe you have a project due in a couple of days, so instead of getting started, you make an excuse, “oh, but I have a couple more days.” Or, maybe you partake in the more daily excuses such as “I’m too tired,” “I don’t have time,” or “I’ll do it tomorrow.” Push yourself instead.
Making excuses limits yourself and your abilities. Stopping lets you give yourself a chance for success and to use your full potential. Not to mention, making excuses will inhibit your performance, especially when concerning deadlines.
If you have a project due a week from now, you are more likely to do well on the assignment when you start right away, get prepared, and exert more effort. If you start on the day it’s due because you made excuses for starting before then, the project will most likely seem rushed, sloppy, and not your best work.
2. Don’t Compare Yourself to Others
Everyone is uniquely beautiful, you included, so stop comparing yourself to other people. Comparing yourself to others only damages your self-esteem and overall mental wellbeing. Consistently doing so can lead to heightened anxiety, body dysmorphia, and depression.
It would help if you did not look exactly like someone else or have an identical lifestyle because you’re you, and they’re them. Comparing yourself isn’t fair. Once you stop setting yourself against other people, you free yourself from limitations and anxious thoughts.
You can embrace who you are and invite more positive thoughts into your mind while simultaneously combating mental health issues.
3. Embrace the Unknown
More recent studies have shown that embracing new or unknown things improves your thinking skills. Indulging in something you typically wouldn’t or exploring a new area that you’ve never been to before are both examples of new things you can try to encourage new thinking skills.
What does trying new things have to do with your thinking abilities? It helps encourage a process called neurogenesis. When you do something new or unfamiliar, your brain makes new connections between brain cells, a process that scientists initially thought impossible.
You don’t have to go crazy with your discoveries either. You can try little things each day, such as brushing your teeth with the opposite hand or making minor abnormal changes to an otherwise mundane routine. By embracing the unknown, you’re improving your brain’s strength and your overall health.
4. Set Goals to Achieve Milestones
Looming projects or milestones you’d like to meet can feel daunting. Instead of worrying about them, break them down into smaller goals to make them easier to achieve. Plans will not only help you meet milestones easier, but they will help improve you as well. Goal setting helps provide clarity, challenges, and commitments.
Setting goals for a more considerable milestone allows you to breakdown requirements for success. This breakdown explains what you need to do when you need to do it and why you need to do it. Ultimately, it takes the guesswork out of projects which eliminates any worry or stress.
Breaking down your project into smaller goals also gives you challenges to overcome on your way to reaching the end-goal. Challenges are healthy because they stimulate your brain and improve your cognitive functioning. Finally, setting goals is also like making a substantial commitment to a project because they help you stick to a schedule.
5. Start Journaling
In more recent years, journaling has increased in popularity for all people because of its beneficial mental health effects. It helps treat anxiety, depression, stress, and more because it allows people to express themselves without pressure.
While it’s a great tool to use when dealing with mental health issues, you can journal if you don’t suffer from anything. Journalling allows you to express your thoughts and concerns, helps you plan out your priorities, and provides a creative outlet.
Journaling is like talking to someone without having to talk to someone. Instead, you communicate with yourself, and who knows you better than you?
Try to journal at least once a day as you see fit, and don’t place any restrictions or requirements on your writing. Besides writing your thoughts and expressing yourself, journaling gives you a sense of stability and security when things feel out of control or when you feel stuck.
6. Make a List of the Things That Make You Happy
If leading a monotonous and tiresome schedule holds you back from accomplishing what you want each day, there’s a rewarding and straightforward fix to your problem. You can take the time to sit down and make a list of all the things that make you happy. The plan can range from little indulgences, such as getting coffee from your favorite cafe or going for nature walks, to more considerable pleasures such as traveling.
No matter the joy, jot it down into a list and then choose something from that list to incorporate into your daily routine each day. In doing so, you get a fun way to change your daily schedule with something to look forward to. You can use these things to break up your work or as a reward for sticking to your plan.
Either way, incorporating things that make you happy into your daily routine will motivate you more and keep you engaged.
7. Wake Up Early
Every once in a while, sleeping in is deserved, but continuously waking up late will cause general laziness and a lack of motivation. To turn your life around, start waking up early. You don’t have to begin immediately waking up at seven in the morning; you can ease yourself in if that helps. It doesn’t matter how you start, as long as you wake up early.
Early risers have heightened concentration and focus because, in the morning, cortisol release acts as an energy boost rather than a stressor. This release makes you feel more motivated in the morning and fades, so it’s best to use up that energy early-on before you lose it.
Waking up early also gives you more time to accomplish tasks you may avoid later in the day or running out of time to complete. After syncing your early morning schedule, you’ll notice an increase in your motivation, happiness, and energy.
8. Do Something Social Every Week
Even if you’re introverted, it’s healthy to get out and get social every so often. Taking part in a social engagement at least once a week decreases feelings of isolation, depression, and anxiety. In the long-run, these mental health issues can cause a decline in your cognitive functioning.
Concerning the short-term, social engagement improves your physical health, sleep, and state of mind. When you hang out with friends and family, or when you go out to a public space for an event, you tend to not only engage socially but physically to keep up with what’s happening.
Social outings are also most likely to involve some physical activity, whether that’s going dancing at a club, taking a walk in the park, or strolling around a mall. All of that physical attention and socializing leads to a good night’s sleep. Isolation and anxiety lead to heightened sleeping troubles, so indulging in a social activity helps ward off those feelings leading to better sleep.
9. Get Organized
A lack of organization, such as a cluttered, chaotic space, relates directly to clouded thinking and lack of motivation. Disorganization can also increase stress levels and lead to depression when left unattended. You can get organized to shift your mindset and ultimately turn your life around.
An organized space will help you manage your thoughts and enhance your focus, which is essential when you need to complete tasks and work on projects. Organizing gives your mind a refresher. You can see what’s in front of you, and your mind can fixate on different thoughts.
Organizing also provides stability and security. When you inhabit a cluttered space, you feel more unstable because nothing has a specific location and everything is just everywhere.
Cleaning up and putting items into clearly marked bins or into drawers where they belong will help give you a sense of security because you know what goes where and where to find it when you need it.
10. Create a Budget (and Stick to it)
One of the most significant stressors and factors in unhappiness is money, so to turn your life around, it’s a smart idea to start with your financials. Ideally, create a budget to stick to because it will help reduce stress and anxiety when dealing with your finances.
Instead of immediately spending when you get some money in the bank, think first. What do you need to buy and why? Is purchasing a specific item something you need, or is it just a material possession fulfilling your need for instant gratification?
Budgeting, of course, is more than just limiting what you spend on frivolous wants; it’s about planning for security. When you develop a budget, consider the things that stress you out the most, such as rent/mortgage, insurance, and other bills. Once you plan for those payments, you eliminate the stress of dealing with them as they occur.
While exercise helps you lose weight, it also helps improve your mental wellbeing and is a crucial component to practice when you want to turn your life around. No, you don’t have to attend sweaty cycling sessions or high-intensity cardio classes. Exercising can be as simple as walking around your neighborhood once a day or going out for a quick jog.
Regular exercise promotes neurogenesis, which will help improve your long-term cognitive functioning. Concerning the short-term 90-day track, routinely exercising releases dopamine and serotonin. These neurotransmitters result in mood improvement and elevate energy levels.
When you exercise, you tend to feel happier and motivated afterward. That’s thanks to those neurotransmitter releases. While satisfying almost instantly, the secretion will also help you combat anxiety and depression and help improve your sleep.
12. Delete (or Limit) Social Media Use
We know the world in some way or another seems to revolve around social media. However, social media can have devastating effects on your mental health and general wellbeing, especially if you always scroll and swipe throughout the day, every day.
First, social media negatively affects self-esteem. You scroll down and see these people posting pictures and Tweets about how great their lives are or see posts with stick-thin models and ribs burgeoning their skin. It’s hard not to compare yourself to these people.
Thoughts like these arise from the fake personas that social media allows to wreak havoc on self-esteem levels. Getting rid of social media is an excellent way to keep these thoughts out of mind and enable you to focus on yourself, not in comparison to someone else.
Social media also affects your sleep. The more frequently you scroll throughout the day, the more exposure to blue-light you get, which is the light that emanates from your smart device. The blue hue affects your sleep because it inhibits melatonin production, you know, the chemical that makes you sleepy.
13. Eat Healthier
Eating healthy isn’t always about losing weight, and you don’t have to resort to too limiting fad-diets such as Keto, Whole-30, or Paleo to achieve a better diet. Eating healthy improves your mood, clears your skin, reduces sleeplessness, and increases your energy levels.
Healthy foods produce good bacteria, which influence positive neurotransmitter reactions in your brain, reactions that result in positivity. Junk food, or other unhealthy foods, has the opposite effect: mood swings and sluggishness.
The positivity that results from eating healthy will influence your motivation and energy levels for the day. But that’s not the only way eating healthy affects your energy. Healthy foods have more beneficial ingredients that your body breaks down quickly and uses to sustain you throughout the day.
Junk food typically causes inflammation and increases the likelihood of anxiety and depression. When you eat healthily, it won’t take nearly 90 days to see results, especially if you keep up consistency.
14. Leave Bad Influences Behind
As hard as it may seem to let people go you were once close with; you need to do it sometimes to improve your life.
These types of people can range from those who act as a bad influence to people who don’t have a beneficial impact on your mental wellbeing, such as people who don’t check in on you or people who push your emotions aside.
Letting go of a lousy influence will help you focus on what’s right for you, even if it’s hard to do so. You won’t feel encapsulated by their impact, and you won’t feel the anguish from their lack of perspective, giving you the freedom to do what’s best for you.
15. Project Happiness
Have you ever heard the phrase “fake it till you make it?” Sometimes, that’s what you need to do to change your outlook on life. The more you embody and project happiness, the more you’ll eventually start to feel it.
Projecting happiness will also make other people feel happier, which can benefit you. For example, if you smile while you speak, other people will receive your words easier and are more likely to respond kindly to you. Receiving kindness resulting from embodying happiness can help improve your mood, self-esteem, and general wellbeing.
16. Resist Instant Gratification
As a society, we’ve grown accustomed to instant gratification, but you need to resist when it comes to improving your life. Resisting instant gratification leads to a more disciplined lifestyle, which means you become more consistent and motivated in your own right than concerning the impending reward.
An instant reward for your work may help every once in a while, but setting tips further down the line in your career will only drive you to work harder and will keep you more motivated than a reward at the end of a single sitting.
For example, knowing that when you finish a project, you can go to the beach after will make you rush through the work. Setting a reward further along in your goal setting, such as setting a reward for when you meet a particular goal, will make you more motivated and prompt you to work harder until you reach it.
17. Practice Meditation or Mindfulness
Regularly practicing mindfulness and meditation leads to reduced stress and anxiety. Practice gives you time in the day to slow down and focus on yourself, which is important if you lead a busy lifestyle. It’s essential to take a breather every once in a while.
This practice also gives you space to check-in on yourself and gauge how you feel. By taking the time to communicate with your mind and body properly, you can adjust your mindset accordingly.
Over time, meditation and mindfulness will regularly improve your mood and make it easier for you to fend off stress and anxiety because you’ll know how to handle them.