In a study cited in Shawn Achor’s book, The Happiness Advantage, three groups of patients treated their depression with exercise. Although all three groups experienced similar improvements in their happiness levels to begin with, the follow up assessments proved to be radically different:
The groups were then tested six months later to assess their relapse rate. Of those who had taken the medication alone, 38 percent had slipped back into depression. Those in the combination group were doing only slightly better, with a 31 percent relapse rate. The biggest shock, though, came from the exercise group: Their relapse rate was only 9 percent!
You don’t have to be depressed. It can help you to relax, increase your brain power and even improve your body image, even if you don’t lose any weight.
Body weight, shape and body image were assessed in 16 males and 18 females before and after both 6 × 40 mins exercise and 6 × 40 mins reading. Over both conditions, body weight and shape did not change. Various aspects of body image, however, improved after exercise compared to before.
Exercise releases proteins and endorphins that make us feel happier, as you can see in the image below.
Sleep helps our bodies to recover from the day and repair themselves, and that it helps us focus and be more productive.
In NutureShock, Po Bronson and Ashley Merryman explain how sleep affects our positivity:
Negative stimuli get processed by the amygdala; positive or neutral memories gets processed by the hippocampus. Sleep deprivation hits the hippocampus harder than the amygdala. The result is that sleep-deprived people fail to recall pleasant memories, yet recall gloomy memories just fine.
In one experiment by Walker, sleep-deprived college students tried to memorize a list of words. They could remember 81% of the words with a negative connotation, like “cancer.” But they could remember only 31% of the words with a positive or neutral connotation, like “sunshine” or “basket.”
Another study proves sleep affects our sensitivity to negative emotions. Using a facial recognition task over the course of a day, the researchers studied how sensitive participants were to positive and negative emotions. Those who worked through the afternoon without taking a nap became more sensitive late in the day to negative emotions like fear and anger.
Using a face recognition task, here we demonstrate an amplified reactivity to anger and fear emotions across the day, without sleep. However, an intervening nap blocked and even reversed this negative emotional reactivity to anger and fear while conversely enhancing ratings of positive (happy) expressions.
Another study tested how employees’ moods when they started work in the morning affected their work day.
Researchers found that employees’ moods when they clocked in tended to affect how they felt the rest of the day. Early mood was linked to their perceptions of customers and to how they reacted to customers’ moods.
And most importantly to managers, employee mood had a clear impact on performance, including both how much work employees did and how well they did it.
Shorter commutes to work
According to The Art of Manliness, having a long commute is something we often fail to realize will affect us so dramatically:
… while many voluntary conditions don’t affect our happiness in the long term because we acclimate to them, people never get accustomed to their daily slog to work because sometimes the traffic is awful and sometimes it’s not. Or as Harvard psychologist Daniel Gilbert put it, “Driving in traffic is a different kind of hell every day.”
We tend to try to compensate for this by having a bigger house or a better job, but these compensations just don’t work:
Two Swiss economists who studied the effect of commuting on happiness found that such factors could not make up for the misery created by a long commute.
Spend time with loved ones
Staying in touch with friends and family is one of the top five regrets of the dying. If you want more evidence that it’s beneficial for you, I’ve found some research that proves it can make you happier right now.
Social time is highly valuable when it comes to improving our happiness, even for introverts. Several studies have found that time spent with friends and family makes a big difference to how happy we feel, generally.
Harvard happiness expert Daniel Gilbert explains it perfectly:
We are happy when we have family, we are happy when we have friends and almost all the other things we think make us happy are actually just ways of getting more family and friends.
George Vaillant is the director of a 72-year study of the lives of 268 men.
In an interview in the March 2008 newsletter to the Grant Study subjects, Vaillant was asked, “What have you learned from the Grant Study men?” Vaillant’s response: “That the only thing that really matters in life are your relationships to other people.”
The men’s relationships at age 47, he found, predicted late-life adjustment better than any other variable, except defenses. Good sibling relationships seem especially powerful: 93 percent of the men who were thriving at age 65 had been close to a brother or sister when younger.
A study published in the Journal of Socio-Economics states than your relationships are worth more than $100,000:
Using the British Household Panel Survey, I find that an increase in the level of social involvements is worth up to an extra £85,000 a year in terms of life satisfaction. Actual changes in income, on the other hand, buy very little happiness.
Actual changes in income, on the other hand, buy very little happiness. So we could increase our annual income by hundreds of thousands of dollars and still not be as happy as if we increased the strength of our social relationships.
The Terman study, which is covered in The Longevity Project, found that relationships and how we help others were important factors in living long, happy lives:
We figured that if a Terman participant sincerely felt that he or she had friends and relatives to count on when having a hard time then that person would be healthier. Those who felt very loved and cared for, we predicted, would live the longest.
Surprise: our prediction was wrong… Beyond social network size, the clearest benefit of social relationships came from helping others. Those who helped their friends and neighbours, advising and caring for others, tended to live to old age.
Making time to go outside on a nice day also delivers a huge advantage; one study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory…
Twenty minutes is a short enough time to spend outside that you could fit it into your commute or even your lunch break.
Being outdoors, near the sea, on a warm, sunny weekend afternoon is the perfect spot for most. In fact, participants were found to be substantially happier outdoors in all natural environments than they were in urban environments.
The American Meteorological Society published research in 2011 that found current temperature has a bigger effect on our happiness than variables like wind speed and humidity, or even the average temperature over the course of a day. It also found that happiness is maximized at 13.9°C, so keep an eye on the weather forecast before heading outside for your 20 minutes of fresh air.
…when researchers interviewed more than 150 people about their recent purchases, they found that money spent on activities—such as concerts and group dinners out—brought far more pleasure than material purchases like shoes, televisions, or expensive watches. Spending money on other people, called “prosocial spending,” also boosts happiness.
The Journal of Happiness Studies published a study that explored this very topic:
Participants recalled a previous purchase made for either themselves or someone else and then reported their happiness. Afterward, participants chose whether to spend a monetary windfall on themselves or someone else. Participants assigned to recall a purchase made for someone else reported feeling significantly happier immediately after this recollection; most importantly, the happier participants felt, the more likely they were to choose to spend a windfall on someone else in the near future.
Shortly after the fall of the Berlin Wall but before the German reunion, the first wave of data of the GSOEP was collected in East Germany. Volunteering was still widespread. Due to the shock of the reunion, a large portion of the infrastructure of volunteering (e.g. sports clubs associated with firms) collapsed and people randomly lost their opportunities for volunteering. Based on a comparison of the change in subjective well-being of these people and of people from the control group who had no change in their volunteer status, the hypothesis is supported that volunteering is rewarding in terms of higher life satisfaction.
…we scientists have found that doing a kindness produces the single most reliable momentary increase in well-being of any exercise we have tested.
Smiling itself can make us feel better, but it’s more effective when we back it up with positive thoughts, according to this study:
A new study led by a Michigan State University business scholar suggests customer-service workers who fake smile throughout the day worsen their mood and withdraw from work, affecting productivity. But workers who smile as a result of cultivating positive thoughts – such as a tropical vacation or a child’s recital – improve their mood and withdraw less.
Of course it’s important to practice “real smiles” where you use your eye sockets. It’s very easy to spot the difference:
According to PsyBlog, smiling can improve our attention and help us perform better on cognitive tasks:
Smiling makes us feel good which also increases our attentional flexibility and our ability to think holistically. When this idea was tested by Johnson et al. (2010), the results showed that participants who smiled performed better on attentional tasks which required seeing the whole forest rather than just the trees.
Smiling is one way to reduce the distress caused by an upsetting situation. Psychologists call this the facial feedback hypothesis. Even forcing a smile when we don’t feel like it is enough to lift our mood slightly (this is one example of embodied cognition).
As opposed to actually taking a holiday, it seems that planning a vacation or just a break from work can improve our happiness. A study published in the journal, Applied Research in Quality of Lifeshowed that the highest spike in happiness came during the planning stage of a vacation as employees enjoyed the sense of anticipation:
In the study, the effect of vacation anticipation boosted happiness for eight weeks.
After the vacation, happiness quickly dropped back to baseline levels for most people.
Shawn Achor has some info for us on this point, as well:
One study found that people who just thought about watching their favourite movie actually raised their endorphins levels by 27 percent.
If you can’t take the time for a vacation right now, or even a night out with friends, put something on the calendar—even if it’s a month or a year down the road. Then whenever you need a boost of happiness, remind yourself about it.
In one study, a research team from Massachusetts General Hospital looked at the brain scans of 16 people before and after they participated in an eight-week course in mindfulness meditation. The study, published in the January issue of Psychiatry Research: Neuroimaging, concluded that after completing the course, parts of the participants’ brains associated with compassion and self-awareness grew, and parts associated with stress shrank.
This graphic explains it the best:
According to Shawn Achor, meditation can actually make you happier long-term:
Studies show that in the minutes right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. And, research even shows that regular meditation can permanently rewire the brain to raise levels of happiness.
There are lots of ways to practice gratitude, from keeping a journal of things you’re grateful for, sharing three good things that happen each day with a friend or your partner, and going out of your way to show gratitude when others help you.
In an experiment where some participants took note of things they were grateful for each day, their moods were improved just from this simple practice:
The gratitude-outlook groups exhibited heightened well-being across several, though not all, of the outcome measures across the 3 studies, relative to the comparison groups. The effect on positive affect appeared to be the most robust finding. Results suggest that a conscious focus on blessings may have emotional and interpersonal benefits.
The Journal of Happiness studies published a study that used letters of gratitude to test how being grateful can affect our levels of happiness:
Participants included 219 men and women who wrote three letters of gratitude over a 3 week period.
Results indicated that writing letters of gratitude increased participants’ happiness and life satisfaction, while decreasing depressive symptoms.
Last fact: Getting older will make yourself happier
As we get older, particularly past middle age, we tend to grow happier naturally. There’s still some debate over why this happens, but scientists have got a few ideas:
Researchers, including the authors, have found that older people shown pictures of faces or situations tend to focus on and remember the happier ones more and the negative ones less.
Other studies have discovered that as people age, they seek out situations that will lift their moods — for instance, pruning social circles of friends or acquaintances who might bring them down. Still other work finds that older adults learn to let go of loss and disappointment over unachieved goals, and hew their goals toward greater wellbeing.
So if you thought being old would make you miserable, rest assured that it’s likely you’ll develop a more positive outlook than you probably have now.
Fore-edge Painting 1947 – Unusual Occupations Series
This video from the Unusual Occupations short film series is about fore-edge book painting, where a scene painted on the edges of the pages of a book. It has been shot 1947.
The “Unusual Occupations” series of theatrical short subjects was produced by Jerry Fairbanks Studios and released by Paramount Pictures from 1937 through 1949.
This remarkable collection throws a spotlight on ordinary, everyday people who chose “the path less taken” in pursuit of extraordinary odd jobs, crazy careers and hysterical hobbies. “Unusual Occupations” is also an incredible chronicle of pop culture, lifestyles and remarkable achievements by individuals the world over.
Sometimes outrageous (a woman who kills fleas, outfits them in evening attire and then sells them), often remarkable (a young illustrator shows-off his line of fanciful sculptures – the first film footage ever captured of a young Dr. Seuss) and always enlightening (meet Conchita Cintron – the world’s first female bullfighter), these astounding hidden histories are more riveting today than when they first premiered.
Filmed in beautiful 35mm Nitrate Cinecolor and Magnacolor, there are 74 individual ten minute episodes presenting hundreds and hundreds of compelling stories.
Notes are very basic there was a lot more info which you can find online or at Bindi Bindi Dreaming. I’m still learning about what country means and the lingo so please feel free to comment on corrections.
– Aboriginal folks don’t eat the same thing all year round. They have 6 seasons and are 90% veg only having Kangaroo sauce around June/July.
– Marissa talked about the different ways to wear kangaroo skin and applying oil on specific places for health and cooling.
– How they did not get ill because they eat mostly raw, no rice flour etc
Walks us around the bush
– Peppermint – oil medicinal. Story – smoking ceremony, pile on fire and hang the children upside down but not to cook them. Similar to a few tribal practices of smoking the environment or smoke ‘baths’.
– One sided Bottle brush – good for sweet honey drink – http://sercul.org.au/bushtucker/BushTuckerFactSheet_One-sidedBottlebrush.pdf
– Wattle trees use for house frame.
– Banksia candle – has sweet buds just to chew on. When they’re yellow soak in water and have a drink.
– Yellow butter cup – have the petals. Most of all this is to get the moisture and keep hydrated.
– Xanthorrhoea/Balga – the middle/heart is nice like celery, different stuff for different things like thatching, when they first start to flower it tells you you’re in the north, can be used to make fires with coal, they used to burn it to get the resin for tools and construction.
– Nut inside (Quandong) rudraksha looking thing has higher Vitamin C than orange, bitter to kick start immune system.
– Plants and people in mooro country – Get the free book here!
– Outback pride products – click here.
– Talks about spirits talking to you through the animals and nature connections with them.
So there was a lot more info but I was busy enjoying the white butterflies, taking pictures and videos which can be found on the Duncraig Edible Garden facebook page if I haven’t posted them below.
noongar culture Bush tucker Talk by @Marissa Verma from Bindi Bindi Dreaming at Duncraig Edible Garden – Click here for…
The Ultimate Goals Program – How to Get Everything You Want Faster Than You Ever Thought Possible by (Audiobook/Program) Brian Tracy
Quick note: The book has a lot of great knowledge but if you’re like me and want to get down to business just answer all the below questions but make sure you set a special time to do it as it’s intense.
Breakdown of questions/exercise/notes:
Unlocking Your True Potential
1. Imagine that you have the inborn ability to achieve any goal you could ever set for yourself. What do you really want to be, have, and do?
2. What are the activities that give you your greatest sense of meaning and purpose in life?
3. Look at your personal and work life today and identify how your own thinking has created your world. What should you, could you, change?
4. What do you think and talk about most of the time: what you want or what you don’t want?
5. What is the price you will have to pay to achieve the goals that are most important to you?
6. What one action should you take immediately as the result of your answers to the above questions?
Taking Charge of Your Life
1. Identify your biggest problem or source of negativity in life today. In what ways are you responsible for this situation?
2. See yourself as the President of your own company. How would you act differently if you owned 100% of the shares?
3. Resolve today to stop blaming anyone else for anything and instead accept complete responsibility in every area of your life. What actions should you be taking?
4. Stop making excuses and start making progress. List some of your favorite excuses. Now, imagine that they have no basis in fact and act accordingly.
5. See yourself as the primary creative force in your own life. You are where you are and what you are because of your own choices and decisions. What should you change?
6. Make a list of anyone you need to forgive in your life. Now, resolve today to forgive anyone who has ever hurt you in any way. Let it go. Refuse to discuss it again. Instead, get so busy working on something that is important to you that you don’t have time to think about it again.
Creating Your Future and Clarifying Your Values
1. Imagine that there is a solution to every problem, a way to overcome every limitation, and no limit on achieving every goal you can set for yourself. What would you do differently?
2. Practice “back from the future thinking.” Project forward five years and look back to the present. What would have to have happened for your world to be ideal?
3. Imagine your financial life were perfect in every way. How much would you be earning? How much would you be worth? What steps could you take, starting today, to make these goals a reality?
4. Imagine your family and personal life were perfect. What would it look like? What should you start doing more or less of, starting today?
5. Plan your perfect calendar. Design your year from January to December as if you had no limitations. What would you change, starting today?
6. Imagine that your levels of health and fitness were perfect in every way. What could you do, starting today, to make your vision into a reality?
7. Make a list of 3-5 of your most important values in life today. What do you really believe in and stand for?
8. What qualities and values are you best known for today among the people who know you?
9. What do you consider to be the most important values guiding your relationships?
10. What are your values regarding money and financial success? Are you practicing these values daily?
11. Describe your picture of an ideal person, the person you would most want to be if you had no limitations.
12. Write your own obituary, to be read to your friends and family at your funeral, exactly as you would like to be remembered.
13. What one change could you make in your behavior today that would help you to live in greater harmony with your values?
Deciding Your True Goals and Your Major Definite Purpose
1. Write down your three most important goals in life right now.
2. What are your three most pressing problems or worries right now?
3. If you won a million dollars cash, tax free, what changes in your life would you make immediately?
4. What do you really love to do? What gives you the greatest feelings of value, importance, and satisfaction?
5. If you could wave a magic wand over your life and have anything you wanted, what would you wish for?
6. What would you do, how would you spend your time, if you only had six months left to live?
7. What would you really want to do with your life, especially if you had no limitations?
8. What one great thing would you dare to dream if you knew you could not fail?
9. Make a list of ten goals you would like to achieve in the months and years ahead, in the present tense. Select the one goal from that list that would have the greatest positive impact on your life.
10. Determine how you will measure progress and success in the achieving of this goal. Write it down.
11. Make a list of everything you can think of to do that will move you toward your goal. Take immediate action on at least one thing.
12. Determine the price you will have to pay in additional work, time, and commitment to achieve your goal, and then get busy paying that price.
Analyzing Your Beliefs and Getting Started
1. “Act as if!” If you were one of the most competent and highly respected people in your field, how would you think, act, and feel differently from today?
2. Imagine that you have a “golden touch” with regard to money. If you were an extremely competent money manager, how would you handle your finances?
3. Identify the self-limiting beliefs that could be holding you back. How would you act if they were completely untrue?
4. Select a belief that you would most like to have about yourself at a deep inner level. Pretend as if you already believe this to be true.
5. Look into the most difficult situation you are dealing with right now. What valuable lessons does it contain that can help you to be better in the future?
6. Determine the reality of your current situation relative to your major goals. Where are you now and how far do you have to go?
7. Apply the zero-based thinking principle to every area of your life. What are you doing today that you wouldn’t get into again if you had it to do over, knowing what you now know?
8. Do a complete financial analysis of your life. How much are you earning today and how much are you worth? What are your goals in these areas?
9. Do a complete skills analysis on yourself and your work. Where are you good? Where do you need to improve?
10. Determine exactly how much you earn each hour and what it is you do to earn that amount. What do you have to do to increase your hourly rate in the months ahead?
11. Imagine your future were perfect in every way. What would have to happen to make that vision a reality?
Measuring Your Progress and Removing the Roadblocks
1. Determine a single measure that you can use to grade your progress and success in each area of life. Refer to it daily.
2. Determine the most important part of your job as it affects your income, and measure your daily activities in that area.
3. Set a minimum, specific amount for daily, weekly, and monthly saving and investment, and discipline yourself to put away those amounts.
4. Break down every large goal into measurable, controllable parts, then focus on accomplishing each part on a fixed deadline.
5. Make it a game with yourself to set benchmarks, measures, scorecards, targets and deadlines for every goal, then focus on those numbers and dates. The goals will take care of themselves.
6. Resolve to accomplish at least one specific part of a larger goal each day, and never miss a day.
7. Identify a major goal and then ask, “Why aren’t I there already? What is holding me back?” List everything you can think of.
8. Look inward and face the possibility that it is your own fears and doubts that are your biggest roadblocks to success.
9. Identify the constraint or limiting factor, in yourself or the situation, that sets the speed at which you achieve your goal.
10. Develop several definitions of your major problem or obstacle. Ask, “What else is the problem?”
11. Define your best solution as a goal, set a deadline, make a plan of action and then get busy on your plan. Work on it every day until the problem is solved or the obstacle is removed.
Becoming an Expert and Getting with the Right People
1. Resolve today to join the top 10% of people in your field. Make a lifelong commitment to excellence.
2. Identify the key result areas of your job, the things you “absolutely, positively” have to do well to be successful in your field.
3. Identify your weakest key area and start a “do-it-to-yourself” project to become excellent in that area.
4. Determine the additional knowledge you will need to get to the top of your field, then develop a plan to acquire that knowledge.
5. Dedicate yourself to lifelong learning. Read, listen to audio programs, attend courses and seminars, then put what you learn into action as quickly as you can.
6. Make a list of the most important people in your work and business life. Develop a plan to help each person in some way.
7. Make a list of the most important people in your personal life and determine the kind of relationships you want to have with them. What will you have to do to achieve these relationships?
8. Identify the groups and organizations in your community and your field that would be helpful for you to join. Phone today and arrange to attend the next meeting.
9. Make a list of the top people in your community, or in your field, and make a plan to get to know them personally.
10. Look for every opportunity to expand your social and business circle. Send people letters, cards, faxes, and emails. Build bridges at every opportunity.
Making a Plan of Action and Managing Your Time Well
1. Make a list of everything that you can think of that you will have to do to achieve your goal. Leave nothing out.
2. Organize your list by priority; what is the most important task or activity? The second most important? And so on.
3. Organize your list by sequence. What must be done before something else can be done?
4. Determine how much time and money it will take to achieve your goal or complete your task. Do you have the time and resources necessary for success?
5. Revisit and revise your plan regularly, especially when you get new information or when things are not going as you had expected. Be prepared to change if you need to.
6. Make a list of everything you would like to be, do, or have in the months and years ahead. Analyze your list and select those items that can have the greatest possible consequences on your life.
7. The evening before, make a list of everything you have to do the next day. Let your subconscious mind work on your list while you sleep.
8. Organize your list by priority using the 80/20 Rule and the ABCDE Method. Before you begin, separate the urgent from the non-urgent and the important from the nonimportant.
9. Select the most important task, the one with the greatest possible consequences for completion or non-completion, and circle it, making it your A-1 job.
10. Begin immediately on your most important task and then discipline yourself to concentrate single-mindedly on this one task until it is 100% complete.
Your Goals — Review Regularly and Visualize Continually
1. If you haven’t already done so, write down 10-15 goals that you would like to achieve in the foreseeable future.
2. Create a set of 3×5 index cards with your goals written out in the positive, personal, present tense. Carry these with you wherever you go.
3. Each night before you go to sleep, visualize and imagine your goals as they would be when you have achieved them.
4. Think of three things you could do to achieve each of your goals. Always think in terms of specific actions you could take.
5. Discipline yourself to rewrite your goals every day, without reviewing your previous list, until you become absolutely convinced that achieving your goals is inevitable.
6. Project forward and imagine that your life were perfect in every respect. What would it look like? Whatever your answer, imagine this picture regularly.
7. Cut out pictures of the things you would like to have and the person you would like to be in the future. Look at these pictures and think about what you could do to turn them into reality.
8. Practice mental rehearsal before every event of importance. See yourself in your mind’s eye as performing at your very best in everything you do or attempt.
9. Continually feed your mind with clear, exciting, emotional pictures. Remember, your imagination is your preview of life’s coming attractions.
10.Design your own dream house, dream business, or dream career. Write down every ingredient it would have if it were perfect in every respect. Visualize this as a reality every day.
Activating Your Superconscious Mind and Remaining Flexible
1. Recall a time when you had a superconscious experience that solved a problem or enabled you to achieve a goal. Reflect on the process and think about how you can duplicate it.
2. Select your most important goal, your major definite purpose, and visualize it clearly, over and over, with complete confidence that it will materialize at exactly the right time for you.
3. Begin the daily practice of solitude and meditation. During this time, just let your mind relax and float from subject to subject until exactly the right answer to the right question pops into your mind.
4. Make it a practice to take action on a superconscious idea as soon as it comes into your mind. Don’t hesitate. Have complete faith that only the best can happen when you trust in this power.
5. Try to solve your problem with single-minded concentration. If that doesn’t work, get your mind busy elsewhere. At exactly the right time, the ideal solution will emerge from your intuition or appear in your life.
6. Regularly ask yourself the question, “What do I really, really want to do with my life?” Then make sure that your current goals and activities are in harmony with your answer.
7. Be completely honest and realistic with your life and goals. Resolve to see the world as it is, not as you wish it were or could be. What changes does this practice suggest?
8. Be willing to admit, in each area of your life where you experience stress or resistance, that you could be wrong or that you have made a mistake. Resolve today to cut your losses wherever possible.
9. If the situation has changed, or you have new information, be willing to change your mind and make a new decision based on the facts as they exist today. Refuse to persist on a course of action that does not make good sense.
10. Look into each problem or obstacle you face and seek the valuable lesson or benefit it contains. Should you change your direction or course of action based on new information or experience? If so, do it now.
Unlocking Your Creativity and Moving Forward Every Day
1. Select your most important goal, or biggest problem, and write it at the top of a sheet of paper as a question. Then discipline yourself to generate 20 answers to that question, and immediately implement one of those answers.
2. Systematically approach every problem by defining it clearly, developing possible solutions, making a decision, then implementing the solution as soon as possible.
3. Think on paper. Write down every detail of a problem or goal and look for simple, practical ways to solve the problem or achieve the goal.
4. Identify the best and worst things that could happen to you in the months ahead. Determine what you could do to reduce the effects of the worst outcomes and maximize the benefits of the best possible outcomes.
5. You are only as free as your options. Develop a plan B for every important area of your business and personal life.
6. Resolve today to pick up the pace in your life. Move faster from task to task. Walk quickly. Develop a higher tempo of activity.
7. Imagine you were going away tomorrow for a month and you had to get caught up on everything before you left. Work as hard and as fast as you do just before you leave for vacation.
8. Practice tight time planning. Imagine that you only had half the time available to get the job done, and work with a sense of urgency all day long.
9. Continually ask for more responsibility, and when you get it, complete the task quickly and well. This one habit will continually open doors of opportunity for you.
10. From now on, resolve to get up one hour earlier and get going immediately. Work through lunchtime and coffee breaks. Stay an hour later to get caught up and ready for the next day. These additions will double your productivity and put you onto the fast track in your career.
Persist Until You Succeed and Take Action Today
1. Identify the biggest challenge or problem facing you today on the way to achieving your biggest goal. Imagine that it has been sent to test your resolve and desire. Decide that you will never give up.
2. Identify the occasions where your determination to persist was the key to your success. Remind yourself of those experiences whenever you face difficulties or discouragement of any kind.
3. Resolve in advance that as long as you intensely desire your goal, you will never give up until you achieve it.
4. Look into every problem, difficulty, obstacle, or setback for the seed of an equal or greater benefit or opportunity. You will always find something that can help you.
5. In every situation, resolve to be solution-oriented and action-oriented. Always think in terms of the things you can do right now to solve your problems or achieve your goals, and then get started! Never give up.
When things go wrong, as they sometimes will.
When the road you’re trudging seems all up hill.
When the funds are low and the debts are high.
And you want to smile, but you have to sigh.
When care is pressing you down a bit.
Rest, if you must, but don’t you quit.
Life is queer with its twists and turns.
As every one of us sometimes learns.
And many a failure turns about
When he might have won had he stuck it out.
Don’t give up though the pace seems slow —
You may succeed with another blow.
Success is failure turned inside out —
The silver tint of the clouds of doubt.
And you never can tell how close you are.
It may be near when it seems so far.
So stick to the fight when you’re hardest hit —
It’s when things seem worst that you must not QUIT.
1. Unlock Your Potential — Always remember that your true potential is unlimited. Whatever you have accomplished in life up to now has only been a preparation for the amazing things you can accomplish in the future.
2. Take Charge of Your Life — You are completely responsible for everything you are today, for everything you think, say and do, and for everything you become from this moment forward. Refuse to make excuses or to blame others. Instead, make progress toward your goals every day.
3. Create Your Own Future — Imagine that you have no limitations on what you can do, be, or have in the months and years ahead. Think about and plan your future as if you had all the resources you needed to create any life that you desire.
4. Clarify Your Values — Your innermost values and convictions define you as a person. Take the time to think through what you really believe in and care about in each area of your life. Refuse to deviate from what you feel is right for you.
5. Determine Your True Goals — Decide for yourself what you really want to accomplish in every area of your life. Clarity is essential for happiness and highperformance living.
6. Decide Upon Your Major Definite Purpose — You need a central purpose to build your life around. There must be a single goal that will help you to achieve your other goals more than any other. Decide what it is for you and work on it all the time.
7. Analyze Your Beliefs — Your beliefs about your own abilities, and about the world around you, will have more of an impact on your feelings and actions than any other factor. Make sure that your beliefs are positive and consistent with achieving everything that is possible for you.
8. Start at the Beginning — Do a careful analysis of your starting point before you set off toward the achievement of your goal. Determine your exact situation today and be both honest and realistic about what you want to accomplish in the future.
9. Measure Your Progress — Set clear benchmarks, measures, metrics, and scorecards for yourself on the road to your goals. These measures help you to assess how well you are doing and enable you to make necessary adjustments and corrections as you go along.
10. Eliminate the Roadblocks — Success boils down to the ability to solve problems and remove obstacles on the path to your goal. Fortunately, problem solving is a skill you can master with practice, and thereby achieve your goals faster than you ever thought possible.
11. Become an Expert in Your Field — You have within you, right now, the ability to be one of the very best at what you do, to join the top 10% in your field. Set this as a goal, work on it every day, and never stop working at it until you get there.
12. Get Around the Right People — Your choices of people with whom to live, work, and socialize will have more of an affect on your success than any other factor. Resolve today to associate only with people you like, respect, and admire. Fly with the eagles if you want to be an eagle yourself.
13. Make a Plan of Action — An ordinary person with a well thought-out plan will run circles around a genius without one. Your ability to plan and organize in advance will enable you to accomplish even the biggest and most complex goals.
14. Manage Your Time Well — Learn how to double and triple your productivity, performance, and output by practicing practical and proven time management principles. Always set priorities before you begin, then concentrate on the most valuable use of your time.
15. Review Your Goals Regularly — Take time every day, every week, every month to review and reevaluate your goals and objectives. Make sure that you are still on track and that you are still working toward things that are important to you. Be prepared to modify your goals and plans with new information.
16. Continually Visualize Your Goals — Direct the movies of your mind. Your imagination is the preview of your life’s coming attractions. Repeatedly “see” your goals as if they already existed. Your clear, exciting mental images activate all your mental powers and attract your goals into your life.
17. Activate Your Superconscious Mind — You have within you and around you an incredible power that will bring you everything and anything you want or need. Take the time regularly to tap into this amazing source of ideas and insights for goal attainment.
18. Remain Flexible at All Times — Be clear about your goal, but be flexible about the process of achieving it. Be constantly open and aware of new, better, faster, cheaper ways to achieve the same result. If something is not working, be willing to try a different approach.
19. Unlock Your Inborn Creativity — You have more creative ability to solve problems and come up with new and better ways for goal attainment than you have ever used. You are a potential genius. You can tap into your intelligence to overcome any obstacle and achieve any goal you can set for yourself.
20. Do Something Every Day — Use the “Momentum Principle of Success” by getting started toward your goal and then doing something every day that moves you closer to what you want to accomplish. Action orientation is essential to your success.
21. Persist Until You Succeed — In the final analysis, your ability to persist longer than anyone else is the one quality that will guarantee great success in life. Persistence is self-discipline in action, and it is the true measure of your belief in yourself. Resolve in advance that you will never, never give up!
Table of Contents
Session 1: Unlocking Your True Potential
Session 2: Taking Charge of Your Life
Session 3: Creating Your Future and Clarifying Your Values
Session 4: Deciding Your True Goals and Your Major Definite Purpose
Session 5: Analyzing Your Beliefs and Getting Started
Session 6: Measuring Your Progress and Removing the Roadblocks
Session 7: Becoming an Expert and Getting with the Right People
Session 8: Making a Plan of Action and Managing Your Time Well
Session 9: Your Goals — Review Regularly and Visualize Continually
Session 10: Activating Your Superconscious Mind and Remaining Flexible
Session 11: Unlocking Your Creativity and Moving Forward Every Day
Session 12: Persist Until You Succeed and Take Action Today