Advertising
Advertising

5 Self-Care Practices that Are Guaranteed to Change Your Life and Well-being

5 Self-Care Practices that Are Guaranteed to Change Your Life and Well-being

Far from being some hippy-dippy buzzword, self-care is absolutely critical for anyone looking to live a balanced, healthy, and fulfilling life. (Hopefully, that’s all of us!)

At its simplest, self-care is defined as any action you take that helps take care of yourself, whether it’s reducing stress or otherwise improving your mental and physical well-being. Making a habit of self-care allows us to be more fully in touch and engaged with our lives. In the process, we undergo improvements in our physical and mental well-being, our relationships, and even our income.

Advertising

It’s normal to feel resistance to self-care if you’re new to the concept. Like strengthening a muscle, it gets easier the more you often you do it. If you’re new to self-care or you’re looking to add more activities to your routine, here are five practices that are all but guaranteed to make your life better.

1. Ditch screens first thing in the morning.

If you’re like 60 percent of adults in this country, then one of the first things you do upon waking is to consult a screen for texts, missed calls, emails, social media updates, and so on. Even though the temptation is real, it sets a dangerous precedent: one in which you begin (and, likely, continue) your day in a state of reactivity and constantly prioritize other people’s desire for responsiveness over your own needs.

Advertising

To fundamentally shift the way you start each day, make an effort to avoid all screens for the first hour after you wake up. Instead of responding to emails or browsing social media, use that time to take care of yourself. Linger over a cup of coffee, do some yoga or simple stretching, or choose from any of the other entries on this list. As a bonus, there’s evidence to suggest taking time for yourself in the mornings can actually make you more productive during the day.

2. Embrace mindfulness.

You probably expected this entry to show up on the list—much ado has been made about mindfulness in recent years. The hype is well deserved. Mindfulness practices such as meditation have been shown to relieve stress, improve our ability to be compassionate, bring clarity to our lives, improve focus and concentration, and reduce symptoms of anxiety and depression. What’s especially great about meditation is that it continues to benefit us even when we aren’t actively practicing. Dedicating just five or ten minutes a day to a meditation practice can help you reap lifelong benefits in the form of improved emotional and mental well-being.

Advertising

3. File away all the compliments you receive (literally).

Human beings are prone to a nasty condition called negativity bias, in which we allow negative comments aimed at our work, character, and so on to influence our sense of self much more strongly than positive comments. While the sting of criticism might stick around for weeks, months, or even years, compliments tend to go in one ear and out the other—even if we receive fifteen compliments and only one negative critique.

The good news is you can combat your human impulse to privilege negative feedback over the positive by taking time to affirm the positive feedback you receive. Whenever someone pays you a compliment, write it down and literally file it away. Then, make it a habit to refer to this file on a regular basis. Schedule a “review” on your calendar every other week, once a month, or every day—whatever timetable works for you. By returning to these compliments over and over again, you’ll reinforce their impact and gradually start to shift your own self-concept to one that emphasizes your positive traits and accomplishments.

Advertising

4. Keep a journal.

Throw away your preconceptions. Journaling is not just for middle schoolers. Well-regarded psychological research has found that journaling can improve both our mental and physical well-being.

Writing engages your left (analytical) brain so that your right (creative, feeling) brain is free to express itself. As a result, journaling can help you recognize your thoughts and feelings, identify solutions to challenges or personal disagreements in your life, cope with stressful life events, and generally get to know yourself better. It’s also been shown to reduce stress, improve immunity, and even relieve the symptoms of some physical conditions such as asthma and rheumatoid arthritis.

5. Spend time outside.

Even spending just fifteen minutes (ideally more) in the forest or another green space has been shown to reduce stress, improve overall well-being, increase life satisfaction, improve powers of focus and concentration, reduce symptoms of anxiety and depression, and generally help people feel more alive. Spend that time walking, and you’ll help counteract the effects of sitting all day. Plus, you’ll give your body a chance to soak up some vitamin D which is a powerful immune booster and has even been linked to improvements in mood. In short, spending time outside is easily one of the most effective ways to improve your overall well-being.

At its core, practicing self-care is just good common sense. In order to stay healthy and happy you need to take care of yourself both physically and mentally. By implementing these strategies on a regular basis, you’ll help ensure that you get some serious bang for your self-care buck.

More by this author

Kenny Kline

Entrepreneur

This Is Why You Should Sleep on Your Left Side (Backed by Science) Meatless Protein: Top 10 High Protein Vegan Foods For All The Vegan Gym People! How to Cope with Common Sleep Problems: Insomnia, Snoring, and Waking Up Groggy How to Perfect Your Squat (and Transform Your Workouts in the Process) The Unexpected Way to Improve Everything About Your Sleep Quality

Trending in Brain

1 How to Memorize a Speech the Smart Way 2 How to Improve Memory: 7 Natural (And Highly Effective) Ways 3 11 Tactics on Increasing Brain Power, Memory, and Motivation 4 How to Increase Brain Power, Boost Memory and Become 10X Smarter 5 How to Improve Brain Memory Naturally: Foods to Eat And Skip

Read Next

Advertising
Advertising
Advertising

Last Updated on November 5, 2019

How to Memorize a Speech the Smart Way

How to Memorize a Speech the Smart Way

Did you know that 75% of the population suffers from glossophobia? That scary sounding word is one of the most common phobia’s in the world, fear of public speaking.

I’ll bet even as you are reading this, you are getting nervous thinking about giving a speech.

I have got good news for you. In this article, I will share with you a step by step method on how to memorize a speech the smart way. Once you have this method down, your confidence in yourself to deliver a successful speech will increase substantially. Read on to feel well prepared the next time you have to memorize and deliver a speech.

Common Mistakes of Memorizing a Speech

Before we get to the actual process of how to memorize a speech the smart way, let’s look at the two most common mistakes many of us tend to make while preparing for a speech.

Complete Memorization

In an attempt to ensure they remember every detail, many people aim to completely memorize their speech. They practice it over and over until they have every single word burned into their brain.

In many ways, this is understandable because most of us are naturally frightened of having to give a speech. When the time comes, we want to be completely and totally prepared and not make any mistakes.

While this makes a lot of sense, it also comes with its own negative side. The downside to having your speech memorized word for word is that you sound like a robot when delivering the speech. You become so focused on remembering every single part that you lose the ability to inflect your speech to varying degrees, and free form the talk a bit when the situation warrants.

Lack of Preparation

The other side of the coin to complete memorization is people who don’t prepare enough. Because they don’t want to come off sounding like a robot, they decide they will mostly “wing it”.

Sometimes they will write a few main points down on a piece of paper to remind themselves. They figure once they get going, the details will somehow fill themselves in under the big talking points while they are doing the talking.

The problem is that unless this is a topic you know inside and out and have spoken on it many times, you’ll wind up missing key points. It’s almost a given that as soon as you are done with your speech, you’ll remember many things you should have brought up while talking.

Advertising

There’s a good balance to be had between over and under preparing. Let’s now look at how to memorize a speech the smart way.

How to Memorize a Speech (Step-by-Step Guide)

1. Write Out Your Speech

The first step in the process is to simply write out your speech.

Many people like to write out the entire speech. Other people are more inclined to write their speech outline style. Whichever way your brain works best is the way you should write your speech.

Personally, I like to break things down into the primary points I want to make, and then back up each major point with several details. Because my mind works this way, I tend to write out speeches, and articles for that matter, by doing an outline.

Once I have the outline completed, I will then fill in several bullet points to back up each big topic.

For instance, if I was going to give a speech on how to get in better shape my outline would look something like this:

Benefits of being in shape

  • Point #1
  • Point #2
  • Point #3

Exercise

  • Point #1
  • Point #2
  • Point #3

Diet

  • Point #1
  • Point #2
  • Point #3

Rest and hydration

Advertising

  • Point #1
  • Point #2
  • Point #3

ConclusionNo need for points here, just a few sentences wrapping things up.

As you might imagine, this step typically is the hardest because it’s not only the first step but it also involves the initial creation of the speech.

2. Rehearse Your Speech

Now that you’ve written your speech, or outline, it’s time to start saying it out loud. It’s completely fine to simply read what you’ve written line by line at this point. What you are working on doing is getting the outline and getting a feel for the speech.

If you’ve written the entire speech out, you’ll be editing it while you are rehearsing it. Many times as we say things out loud, we realize that what we wrote needs to be changed and altered. This is how we work towards having a well rounded and smooth speech. Feel free to change things as needed while you are rehearsing your speech.

If you are like me and you’ve written the outline, this is where some of the supporting bullet points will begin to come out. Normally, I will have written several bullet points under each main topic. But as I say it out loud, I will begin to fill in more and more details. I might scratch certain bullet points and add others. I might think of something new at this stage while I am listening to myself and want to add it.

The key to remember here is that you laying the foundation for your awesome speech. At this point, it’s a work in progress, you are getting the key pieces in place.

3. Memorize the Bigger Parts

As you are rehearsing your speech, you want to focus on memorizing the bigger parts, or the main points.

Going back to my example of how to get in better shape, I’d want to ensure I have memorized my primary points. These include the benefits of being in shape, exercise, diet, rest and hydration, and the conclusion. These are the main points I want to make and I will then fill in further details. I’ve got to ensure I know these very well first and foremost.

By practicing your major points, you are building the framework for your speech. After you have this solid outline in place, you’ll continue by adding in the details to round things out.

4. Fill In the Details

Now that you have the big chunks memorized, it’s time to work on memorizing the details. These detail points will provide support and context for your major points. You can work on this all at once or break it down to the details that support each major point.

Advertising

For example, the details I might have under the “exercise” big point might include such things as cardio, weights, how many times a week to exercise, how long to actually exercise, and several examples of actual exercises. In this example, I have 5 detail points to memorize to support my major point of “exercise”.

It’s a good idea to test yourself regularly as you are rehearsing your speech. Ask yourself:

What are the 5 detail points I want to talk about that support my 3rd main point?

You need to be able to fire those off quickly. Until you can do this, you won’t be able to associate each of the details with the main point.

You have to be able to have them grouped together in your mind so that it comes out naturally in your speech. So that when you think of main point #2, you automatically think of the 4 supporting details associated with it.

Keep working at this stage until you can run through your speech completely several times and remember all of your big points and the supporting details.

Once you can do that with relative ease, it will be time for the final step, working on your delivery.

5. Work on Your Delivery

You’ve got the bulk of the work done now. You’ve written your speech and rehearsed enough times to have not only your main points memorized but also your supporting details. In short, you should have your speech almost done.

There’s one more step in how to memorize a speech the smart way. The final component is to work on how you deliver your speech.

For the most part, you can go give your speech now. After all, you have it memorized. If you want to ensure you do it right, you’ll want to hone how you are delivering your speech.

Advertising

You work on your delivery by rehearsing and running through it a number of times and making tweaks along the way. These tweaks or changes may be are’s where you’d want to pause for effect.

If you’ve found you have used one word 5 times in one paragraph, you might want to swap it out for a similar word a few times to keep it fresh.

Sometimes while working on this part, I’ve thought of a great story that’s happened to me that I can incorporate to make my point even better.

When you work on your delivery, you are basically giving your speech a personality as well.

The Bottom Line

And there you have it, a step by step approach on how to memorize a speech the smart way.

The next time you are asked to give a speech don’t let glossophobia rear its familiar head. Instead, remember this easy to use guide to help craft a powerful speech.

Using the method shown here will help you deliver your next speech with increased confidence.

More About Public Speaking

Featured photo credit: Anna Sullivan via unsplash.com

Read Next