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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.

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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.

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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.

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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.

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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.

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Kenny Kline

Entrepreneur

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Published on November 23, 2020

How to Develop Big Picture Thinking And Think More Clearly

How to Develop Big Picture Thinking And Think More Clearly

Your neighbors downstairs are playing loud music. Again. How do they not get tired of partying? And why do they choose songs with such a heavy downbeat that the glass in your cupboard is vibrating every two seconds? What can you do to get some peace that you deserve? What should you?

Human mind tends to go in circles whenever faced with a problem without a clear solution. It becomes easy to forget the big picture and get lost in anger and self-pity, wasting our precious time, energy and enthusiasm.

Would it not be nice if we always remembered to put things in perspective?

Would it not be more efficient to face all kinds of problems, from tiny annoyances to life-changing emergencies, with a calm demeanor, sharp focus and fearless determination to promptly take the most efficient action possible?

Alas, humans are not like that. All too often we let anxiety or greed get the best of us and make a rushed or shortsighted decision that we quickly come to regret. Other times, we spend weeks or months at an impasse, rehashing the exact same arguments, unable to accept the compromise required to move forward with any of the available options.

Buddhists talk about getting lost in the “small self.” In this state of mind, we literally forget the big picture and focus on the small one. We start taking our daily problems too personally and, paradoxically, becomes less capable of solving them in an efficient manner. And this is the opposite of big picture thinking.

Let me share with you a story related to big picture thinking…

In 1812, the French army of Napoleon Bonaparte invaded Russia.[1] After a decisive Battle of Borodino, the capture of Moscow and therefore Napoleon’s victory in the war seemed inevitable.

Unexpectedly, the Russian Commander-in-Chief Mikhail Kutuzov made a highly controversial decision of retreating and allowing the French to capture Moscow. Much of the population had been evacuated taking supplies with them. The city itself was set on fire and large parts of it burned into the ground.

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After waiting in vain for Russia to capitulate, Napoleon had to retreat in the middle of a bitterly cold winter. He won the battle but lost the war. The campaign ended in a disaster and the near destruction of the French army.

What can we learn from this historical lesson?

1. Focus on the Consequences

Napoleon focused on the important part: capturing Moscow. Nobody could accuse him of thinking small. Yet he overlooked that the Russian army could still fight even after giving up the country’s most important city.

So was Moscow not an important target after all?

Success expert Brian Tracy has a litmus test: things are important to the extent that they have important consequences. Things are unimportant to the extent that they have no important consequences.[2]

When faced with a choice, ask yourself, what would be the consequences of each option?

  • Want to spend an hour studying or watching the new series on Netflix? What would be the consequences of each option? Netflix can sometimes be a better choice, but it helps to put things in perspective.
  • Want to maintain your apartment by yourself or to pay a cleaning service? Would would be the consequences of each option?
  • Want to meet up for coffee with this acquaintance of yours or catch up on your work instead? What would be the consequences of each option?

The choice can be different for different people. An aspiring filmmaker may have a legitimate reason for choosing Netflix. Personally, cleaning your own apartment can be relaxing and nourishing even if the economics of hiring a cleaner looks compelling because you are earning a high hourly rate.

This is where you will need a basic idea of who you are — what are your goals, values and aspirations.

2. Flip Defeat Into Victory

Kutuzov managed to turn Russia’s defeat into a historic victory by recasting the problem in a wider context: losing Moscow need not mean losing the war.

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Despite the symbolic meaning attached to the Kremlin, the churches, the priceless treasures that had been stored in the city for centuries, the outcome of the campaign was ultimately determined by the strength of the remaining armies.

If you can adopt this result-oriented perspective, many of your personal defeats may be flipped into victories as well. Few events in a human life are absolutely good or absolutely bad, and it usually takes many years to recognize in retrospect, what role a particular encounter did play in your story.

Therefore we have every reason to look for the good in the things that happen to us.

This is a very practical attitude, far from baseless “positive thinking.” After all, if something unfortunate has happened to you and you find good sides in this circumstance, you will then be better positioned to take advantage of those good sides.

Say your noisy neighbors are affecting your productivity. What if it is a blessing in disguise? How can you turn this defeat into a victory?

  • Perhaps you are too serious about life and could learn how to have more fun. Join your neighbors or go out for a walk instead of working;
  • Perhaps you only wanted to be productive while instead procrastinated on social media. Now that your procrastination has been interrupted, stop and acknowledge this much greater obstacle to your productivity;
  • Perhaps you are too sensitive to interference. Take this opportunity to practice ignoring the noise and doing your best anyway;
  • Perhaps you have a victim mentality and the feeling of unfairness drains you more than any actual nuisance your neighbors might have caused. Try accepting this lapse in your productivity the way you would accept bad weather.

Get used to finding opportunities in your problems. This is the quintessential big picture thinking.

3. Ask for Advice

Both Napoleon and Kutuzov had trusted advisers to discuss their affairs with. In general, getting a different perspective — or several — can only help inform your understanding and lead to better decisions. Just ensure that the people giving you advice are competent in the particular area where experience is needed.

Paying money for advice can also be a wise investment. Lawyers, tax accountants, medical doctors spend years learning how to assist people like yourself in living more successful, more fulfilling lives.

A quick legal consultation can save you a fortune down the line or even keep you out of big trouble. A medical check-up can uncover potential issues and help keep you healthy and active for years to come.

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Even big, complex dilemmas at your job or in your romantic relationship can be tackled more effectively by partnering up with a coach or a therapist or, of course, with the help of a wise friend.

4. Beware of Biased Advice

Many imperfect decisions occur in response to an imperfect piece of advice that you choose to act on. This advice often comes from a biased party.

For example, we are often encouraged to buy something that we supposedly need:

  • Protect your skin from harmful UV rays by using a special lotion.
  • Fortify your health by taking multivitamins.
  • Connect with your friends by sending them elaborate gifts.
  • Brighten your weekend by consuming a delicious pastry.
  • Become more productive by getting a faster computer.

However, most purchases are unnecessary.

Some, such as the sunscreen, do have legitimate benefits when used properly.[3] Others, such as multivitamins, only make a difference for a small group of people.[4]

Advertisers of those benefits inevitably want to narrow your focus in order to overstate the importance of their product. They frequently present it as the only solution to your problem, whether real or imaginary.

After all,

  • Skin can also be protected from the sun by wearing appropriate clothing.
  • Health can be better fortified by consuming a balanced diet and getting regular exercise.
  • Spending time or talking on the phone with your friends is the foremost way of connecting with them, and it is virtually free.
  • Your weekend can be brightened by doing something that you love.
  • You can become more productive by focusing on the tasks that have the most important consequences. A faster computer can, in fact, decrease productivity by making it easier to multitask and by enabling your favorite distractions.

There are other sources of imperfect advice. Politicians also frequently want us to focus on a particular “big picture,” to the exclusion of the alternatives.

Even loving parents can be guilty of the same. They can advise their children to pick a career path that is safe and respectable, based on their “big picture” that in life one has to make a living. A child may disagree, however, based on another “big picture” that one’s life has to have meaning and fulfillment.

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Bottom Line

It is human nature to make rushed, emotional decisions based on incomplete information, then regret those decisions later on.

You can protect yourself from poor judgment by striving to attain the big picture when careful consideration is called for.

Focus on the consequences of your decision before considering how you feel about it.

Play with the cards you’ve been dealt, but look for opportunities in each situation and you will find them.

Ask knowledgeable mentors for advice, but beware of biased people who have an opinion, but do not necessarily have your best interest in mind.

Yet remember, true big picture thinking comes from hard-won experience. Legendary military commanders Napoleon Bonaparte and Mikhail Kutuzov were both injured on the battlefield.

Clear thinking comes from putting your big picture to the test of reality.

More Tips on Thinking Clearly

Featured photo credit: Haneen Krimly via unsplash.com

Reference

[1] Wikipedia: French invasion of Russia
[2] Brian Tracy: No Excuses!: The Power of Self-Discipline
[3] American Academy of Dermatology: Say Yes to Sun Protection
[4] Harvard Medical School: Do multivitamins make you healthier?

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