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7 Mindfulness Habits That Lead To 365 Days of Happiness

7 Mindfulness Habits That Lead To 365 Days of Happiness

Would you like to become smarter, healthier, be in better shape, feel more relaxed, and have more energy than you thought possible? Of course you would!  If you adopt these 7 mindful habits into your everyday life, your next 365 days will be your best ever!

1. Become Mindful in Your Everyday Life

To be mindful simply means to pay attention on purpose. Much of our lives are spent on auto-pilot, where our mind just wanders from thought to thought. A good example of this is when we are driving. Have you ever been driving down the freeway, a few minutes go by, you come back to your conscious thought and you can’t remember what has happened in those last few minutes. Yes, you were driving, but you can’t remember what you passed, what you saw, or what was going on around you.

You were in auto-pilot mode, or daydreaming. Auto-pilot is the opposite of mindfulness. When being mindful, you’re aware of your surroundings, in the present and observe without judgement. You can start to practice being mindful right now as you read this article. Don’t just read this article, pay attention, be attentive, and understand what it is saying.

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Do me a favor, take 15 seconds right now and look around. Observe what is around you. Really look at things…the computer, tablet, or phone you are reading this on. Acknowledge the size of the room or space you are in, what you are sitting on, and anything that is around you. That is an example of being mindful, just being in the present without your mind wandering off to what happened yesterday or what is coming up tomorrow. Start to do this a few times a day. Stop what you are doing and look around to notice where and what is going on. So, why practice mindfulness? Not only does it increase both your physical and mental health, it is scientifically proven to increase the gray matter in your brain, in other words…make you smarter!

2. You Are What You Eat 

We put food in our body when we feel hungry, bored, stressed, depressed and for a number of other reasons. Food is essentially our energy source. Food gives us the fuel to keep going throughout the day. Being mindful of what you put in your body will affect your energy level, your cognitive skills, as well as your mood. Just like a high performance car demands high performance gas, if you want your body to perform at a high level you need to put high level food in your body. The old adage “you get out what you put in” says it best.  This also goes for your mind as the brain burns 20% of the calories you take in. So, start paying attention to what goes in your body and how it makes you feel.

3. I Want to Pump You Up!

We all know we need to exercise. For most, we go in and out of stages of a regular exercise routines, to not remembering where the gym is. When we’re not exercising regularly we find just about any excuse not to…I’m tired, I don’t have time, I think I pulled my back, just to name a few.  Whatever your excuse, throw it out the window. Become mindful about exercising regularly, because there is no excuse not to do something that decreases your stress, improves learning capabilities, improves self-esteem, gives you a natural high, makes you feel and look younger, and allows you to live a more vibrant life. Now, go put the gym in your GPS and get moving!

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4. Get Your Beauty Sleep

Sleep is one of the most underrated activities that we partake in each and every day. How can you be mindful when you’re sleeping? Look at your sleep schedule or patterns. When do you go to sleep? When do you wake up? How well do you sleep?  Do you wake up several times during the night? Do you set an alarm? How many hours a night do you sleep? Are you tired during the day? Do you take naps? Once you understand your sleeping patterns you can then learn to adjust them so that you get on an optimal sleep schedule.

When you sleep, your body and your brain rejuvenates itself.  If you don’t get enough sleep, you don’t give your body or your mind enough time to fully recover. The average person needs 7.5 to 9 hours of sleep per night. The average American gets 6.8 hours of sleep per night which puts them in a “sleep debt.” Being in a constant sleep debt is basically living a sleep deprived life. If you actually do get the 7.5 hours per night, you will have more energy, think clearer, handle your emotions more intelligently, and just be more productive in general. Basically, you would be a better you!

5. Take “Me Time”

“Me Time” is any activity that you love to do. It can be almost anything that you really get into. For example, some people find exercising to be a great “me time” as they become enveloped in the activity without thinking about the outside clutter of the world. Reading a book, taking a bath, watching a movie, sitting in a room or house by yourself in silence, going to dinner with friends are some other examples of “me time.”

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Most people have trouble getting “me time” in this busy world. For those who do have trouble finding time, I suggest scheduling it.  Taking “me time” reduces stress and allows you to really understand and appreciate who you are. I suggest scheduling a couple small “me times” per day, even if it is 5 minutes in a room by yourself relaxing. If golfing is one of your “me times”, make sure to get out once a week. If exercising is your time, do it several times a week. You get the picture…make sure to get your “me time!”

6. Listen Up!

Mindful listening is one of the coolest things you can adopt into your life. You will be amazed at some of the things you learn from not only what you hear people say, but also about who is saying them. An example of normal listening is when you are talking with someone, they’re speaking, and you are thinking about what you are going to say next. Mindful listening is where you listen without that chatter in your head. When you listen intently by paying attention on purpose to what is being said, it is a great learning experience, as well as a mindful exercise. Another great advantage of mindful listening is the relationship that you will build with the other person. They will respect the fact that you are listening which ultimately increases your relationship and trust with that person. Try it with the next person you speak with…it will amaze you!

7.  Don’t Forget to Breathe!

Breathing is one of the easiest and fastest ways to reduce your anxiety, stress and put you in a better mood. The great thing about breathing is you can do it anywhere, anytime, and you can do it in as little as 60 seconds! One minute of a breathing exercise can take you from stressed out, too “I can handle this.”

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An easy but effective exercise is box breathing. This is where you concentrate on your breathing for at least 60 seconds. You breathe in with a count of 4, you then hold for a count of 4, breathe out for a count of 4, and hold for a count of 4. You then repeat this for about a minute, or as long as you wish. During the exercise you pay attention to your breath and body as the air fills your lungs on the inhale and slowly releases as you exhale. This exercise will not only relax you, but helps you become more focused and mindful in general.

If you adopt these seven mindful habits, I guarantee you will have the best year of your life! It starts out with a single step. Don’t try and jump in thinking you will become the mindful master right away. Goals and habit development are like staircases. You don’t come to a staircase, take one step and you’re at the top. Just like goals you set for yourself, you need to take baby steps in each of these mindful habits and eventually you will reach the top. Mindfully adopt these 7 habits into your daily routines and you will be amazed at where you are 365 days from now.

Featured photo credit: lzf via shutterstock.com

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Last Updated on February 11, 2021

Easily Misunderstood by Others? 6 Barriers You Should Overcome to Make Communication Less Frustrating

Easily Misunderstood by Others? 6 Barriers You Should Overcome to Make Communication Less Frustrating

How often have you said something simple, only to have the person who you said this to misunderstand it or twist the meaning completely around? Nodding your head in affirmative? Then this means that you are being unclear in your communication.

Communication should be simple, right? It’s all about two people or more talking and explaining something to the other. The problem lies in the talking itself, somehow we end up being unclear, and our words, attitude or even the way of talking becomes a barrier in communication, most of the times unknowingly. We give you six common barriers to communication, and how to get past them; for you to actually say what you mean, and or the other person to understand it as well…

The 6 Walls You Need to Break Down to Make Communication Effective

Think about it this way, a simple phrase like “what do you mean” can be said in many different ways and each different way would end up “communicating” something else entirely. Scream it at the other person, and the perception would be anger. Whisper this is someone’s ear and others may take it as if you were plotting something. Say it in another language, and no one gets what you mean at all, if they don’t speak it… This is what we mean when we say that talking or saying something that’s clear in your head, many not mean that you have successfully communicated it across to your intended audience – thus what you say and how, where and why you said it – at times become barriers to communication.[1]

Perceptual Barrier

The moment you say something in a confrontational, sarcastic, angry or emotional tone, you have set up perceptual barriers to communication. The other person or people to whom you are trying to communicate your point get the message that you are disinterested in what you are saying and sort of turn a deaf ear. In effect, you are yelling your point across to person who might as well be deaf![2]

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The problem: When you have a tone that’s not particularly positive, a body language that denotes your own disinterest in the situation and let your own stereotypes and misgivings enter the conversation via the way you talk and gesture, the other person perceives what you saying an entirely different manner than say if you said the same while smiling and catching their gaze.

The solution: Start the conversation on a positive note, and don’t let what you think color your tone, gestures of body language. Maintain eye contact with your audience, and smile openly and wholeheartedly…

Attitudinal Barrier

Some people, if you would excuse the language, are simply badass and in general are unable to form relationships or even a common point of communication with others, due to their habit of thinking to highly or too lowly of them. They basically have an attitude problem – since they hold themselves in high esteem, they are unable to form genuine lines of communication with anyone. The same is true if they think too little of themselves as well.[3]

The problem: If anyone at work, or even in your family, tends to roam around with a superior air – anything they say is likely to be taken by you and the others with a pinch, or even a bag of salt. Simply because whenever they talk, the first thing to come out of it is their condescending attitude. And in case there’s someone with an inferiority complex, their incessant self-pity forms barriers to communication.

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The solution: Use simple words and an encouraging smile to communicate effectively – and stick to constructive criticism, and not criticism because you are a perfectionist. If you see someone doing a good job, let them know, and disregard the thought that you could have done it better. It’s their job so measure them by industry standards and not your own.

Language Barrier

This is perhaps the commonest and the most inadvertent of barriers to communication. Using big words, too much of technical jargon or even using just the wrong language at the incorrect or inopportune time can lead to a loss or misinterpretation of communication. It may have sounded right in your head and to your ears as well, but if sounded gobbledygook to the others, the purpose is lost.

The problem: Say you are trying to explain a process to the newbies and end up using every technical word and industry jargon that you knew – your communication has failed if the newbie understood zilch. You have to, without sounding patronizing, explain things to someone in the simplest language they understand instead of the most complex that you do.

The solution: Simplify things for the other person to understand you, and understand it well. Think about it this way: if you are trying to explain something scientific to a child, you tone it down to their thinking capacity, without “dumbing” anything down in the process.[4]

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Emotional Barrier

Sometimes, we hesitate in opening our mouths, for fear of putting our foot in it! Other times, our emotional state is so fragile that we keep it and our lips zipped tightly together lest we explode. This is the time that our emotions become barriers to communication.[5]

The problem: Say you had a fight at home and are on a slow boil, muttering, in your head, about the injustice of it all. At this time, you have to give someone a dressing down over their work performance. You are likely to transfer at least part of your angst to the conversation then, and talk about unfairness in general, leaving the other person stymied about what you actually meant!

The solution: Remove your emotions and feelings to a personal space, and talk to the other person as you normally would. Treat any phobias or fears that you have and nip them in the bud so that they don’t become a problem. And remember, no one is perfect.

Cultural Barrier

Sometimes, being in an ever-shrinking world means that inadvertently, rules can make cultures clash and cultural clashes can turn into barriers to communication. The idea is to make your point across without hurting anyone’s cultural or religious sentiments.

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The problem: There are so many ways culture clashes can happen during communication and with cultural clashes; it’s not always about ethnicity. A non-smoker may have problems with smokers taking breaks; an older boss may have issues with younger staff using the Internet too much.

The solution: Communicate only what is necessary to get the point across – and eave your personal sentiments or feelings out of it. Try to be accommodative of the other’s viewpoint, and in case you still need to work it out, do it one to one, to avoid making a spectacle of the other person’s beliefs.[6]

Gender Barrier

Finally, it’s about Men from Mars and Women from Venus. Sometimes, men don’t understand women and women don’t get men – and this gender gap throws barriers in communication. Women tend to take conflict to their graves, literally, while men can move on instantly. Women rely on intuition, men on logic – so inherently, gender becomes a big block in successful communication.[7]

The problem: A male boss may inadvertently rub his female subordinates the wrong way with anti-feminism innuendoes, or even have problems with women taking too many family leaves. Similarly, women sometimes let their emotions get the better of them, something a male audience can’t relate to.

The solution: Talk to people like people – don’t think or classify them into genders and then talk accordingly. Don’t make comments or innuendos that are gender biased – you don’t have to come across as an MCP or as a bra-burning feminist either. Keep gender out of it.

And remember, the key to successful communication is simply being open, making eye contact and smiling intermittently. The battle is usually half won when you say what you mean in simple, straightforward words and keep your emotions out of it.

Reference

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