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16 Ways To Grow Mentally And Physically

16 Ways To Grow Mentally And Physically

Think about it: have you been truly improving yourself?

Life can get so busy and hectic that we just let the days fly by. We forget to always grow mentally, physically, emotionally, and spiritually. In simple terms, we forget to always make ourselves better.

That’s not to say that you aren’t amazing just the way you are, but personal development and growth are both crucial if you want to maintain happiness, motivation, and peace of mind.

These 16 easy habits can help you cover all the self-improvement bases, so that you can make each and every day a stepping stone to the “you” you’ve always imagined!

Enrich Your Mind

1. “Eat the frog”

No, not literally. Please don’t do that.

The phrase “eat the frog” means to get the hardest task on your to-do list done and over with, ASAP. Solve a challenging problem early in the day, so it’s not weighing you down the whole day. Whether it’s getting a big work project done or calling your scary mother-in-law, just grit your teeth and get it done early. You’ll thank yourself later!

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2. Start developing that skill you’ve always wanted

Is there something you’ve always wanted to learn? Get moving on it! There’s no better time than now, especially if it’s a new skill that you’ve always fancied.

Want to learn a new language? Buy a language program or hire a tutor. Want to be a proficient flutist? Buy that flute and take that class already. It’s worth it if it’s something that will improve your mind in a way you’ve always dreamed of.

3. Make a deal with your friends

Money too tight to buy that expensive flute or take a class? Talk to your friends. Your friends have all sorts of talents and knowledge that you may not possess – and you have talents of your own. Make a deal with a friend to teach each other your respective talents. It’s the most cost-efficient—and perhaps most entertaining—way to enrich your mind.

4. Read, read, read!

Ask all of my friends what my biggest obsession is, and they’ll likely say books. And they’d be right. My room is full-to-bursting with stacks of books. Why, you may ask? Oh, let me enlighten you. (Prepare for some serious gushing here.)

Even if they’re pure fiction, books can teach you so much. They open up your mind to different possibilities, different situations you may never experience, and different ways of thinking.

Not sure where to start? Use Goodreads, which can give you customized recommendations based on your interests. To purchase books cheaply (I’m talking two or three bucks here, with no shipping fees for those in the United States), use Thriftbooks.com.

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Nourish Your Body

1. Do a little resistance exercise

No, this doesn’t mean resisting exercise. Resistance exercise is essentially anything that causes your muscles to contract against external forces, like weights, bands, or your own body weight. Instead of beelining for the elliptical or the treadmill at the gym, try incorporating some weight training or body weight exercises. (Squats are a great place to start!)

2. Replace unhealthy foods with your favorite fruits and veggies

This may seem lecture-y, but that doesn’t make it any less truthful: that bag of Doritos is doing your body absolutely no good. Think of it this way: the food you eat is either healing or harming your body. Eat your favorite fruits and veggies on the regular, and you’ll most certainly be more on the healing end.

3. Take a class

Sometimes, being in a class with an instructor and other like-minded people does wonders for your motivation. Get a friend to join you in a class so you don’t feel tempted to skip, and try taking a spin class, or maybe a Zumba class, if you love to dance.

4. Hydrate!

It can be difficult to remember to drink enough water, especially when the option of soda or juice is present. However, it’s incredibly important to keep yourself hydrated. Carry around a water bottle with you and fill it on the regular. You’ll notice improvements in your skin, energy levels, and overall physique.

Cultivate True Happiness

1. Encourage others

It feels good to make someone happy, especially if it’s someone you care about. Plus, happiness is contagious.

Express your appreciation to those around you. Let someone know that they’re doing a good job, and you’ll both feel a lovely mood boost.

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2. Smile

No, seriously. Smiling has numerous health benefits, and it can release endorphins, which can make you happier. Even if you force a smile for a period of time, you’ll start to feel it. Next time negative feelings are trying to take control of you, just combat them with a smile.

3. Or better yet, laugh

You know how great it feels after a good belly laugh? That’s because of those lovely endorphins I just mentioned. Make it your goal to have a good laugh at least once every day, even if you do that by watching your favorite stand-up or forcing a laugh.

4. Surround yourself with people that make you feel good

Start to notice how you feel after interacting with the people you’re close to. Do you have any friends who drain you? Who are constantly negative? Or even worse—who subtly try to tear you down and sabotage your efforts?

You can’t feel truly happy if you surround yourself with negative people. Try to spend your time with people who encourage you and inspire you. You deserve that.

Grow Spiritually

1. Set goals for yourself

And I don’t mean big career goals (although those are good, too). Start your day by thinking about one good thing you can do for the day, whether it’s something that will make you happier or make someone else happier. Set goals for your spiritual growth.

2. Practice gratitude every day

There will always be things in life that we want, but don’t have. It’s important to focus on your life goals, but there’s no point in sulking. Remember: there is always someone who is happier with less than what you have.

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By practicing gratitude, you are focusing on the things you do have, which will help you value your life and your choices. At the end your day, write down one thing you were thankful for that happened that day. Focus on the positives, and you’ll grow spiritually.

3. Give yoga a try

I love yoga. I am terrible at it right now, because I’m still a beginner, but I absolutely love it. It’s not only good for you, but it helps you truly clear your mind and become aware of your body. Even the most simple and straightforward poses have this effect.

Start your day with yoga, and you will absolutely not regret it.

4. Keep it all in perspective

Life has its nuisances, its issues, and its sorrows that can feel all-encompassing and overwhelming at the time. It can be difficult to look past these things and see the big picture, but remind yourself that these problems will not matter to you in a year, let alone at the end of your life.

You only have one life. Make it count.

Featured photo credit: mynameisrebecca via flickr.com

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Last Updated on January 16, 2020

12 Simple Ways to Boost Your Confidence Right Now

12 Simple Ways to Boost Your Confidence Right Now

The way you feel about yourself greatly influences how you live and interact with others. If you are confident about yourself, you tend to see yourself positively and actually enjoy spending time with and around people. You don’t feel self-conscious or awkward around others, and that allows you to live your fullest and happiest life.

However, if you’re drowning in a sea of self-doubt, hesitancy and shyness, you often withdraw and isolate yourself from others and avoid interacting and connecting with people. That anxiety you feel in the pit of your stomach when you are around people is holding you back greatly and it is not good for your emotional health and overall well-being. You need to do something about it if you are low in self-confidence or have friends or family members who are not confident.

“Confidence isn’t walking into a room thinking you’re better than everyone, it’s walking in not having to compare yourself to anyone” – Anonymous

Here are simple, practical tips to boost your confidence right now and make you feel and act your best.

1. Stop labeling yourself as awkward, timid or shy.

When you label yourself as awkward, timid or shy, you sub-consciously tell your mind to act accordingly and psychologically feel inclined to live up to those expectations. Instead of labeling and entertaining negative self-talk, visualize and affirm yourself as confident and strong. Close your eyes for a minute and visualize yourself in different situation as you would like to be.

Be your own cheerleader. Experts believe that positive affirmation and good mental practices like picturing yourself winning or achieving a goal can lead to greater feelings of self-assurance and prepare your brain for success.[1] As the saying goes, “seeing is believing.” Picture yourself as confident and soon enough you will begin to manifest behavior that gives evidence to this new ‘fact.’

2. Recognize that the world is not focused on you (unless, of course, you are Kanye West).

That means you don’t have to be excessively sensitive about who you are or what you are doing (or not doing). You are not on the center stage; there is no need for preoccupation with self and perfectionism. As rap music star Rocko sings, “You just do you and I will do me, aight?”

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Forget about trying to please everyone or being perfect. Trying to be perfect and being a people-pleaser puts too much pressure on you and creates unnecessary anxiety. Besides, people are too preoccupied with their own issues to pay much attention to your every move unless, of course, you are a mega famous, super celebrity like Beyonce or Kanye West.

3. Focus on other people as opposed to yourself.

If you are low on confidence, self-conscious, nervous and shy in social situations, focus your attention on other people and what they are saying or doing instead of focusing on your own awkwardness.

For example, think about what it is that is interesting about the person who’s the centre of the party or the guy or girl you are talking with. Prompt them to talk more about themselves and be genuinely curious and interested in what they say. You will instantly come across as confident and warmhearted.

People generally want to talk about themselves, be heard and understood. They will love it when you’re eager and willing to listen to them and really hear what they have to say.

This habit of focusing more on what you love in others as opposed to what you dislike in yourself will not only help you become more assertive and comfortable in virtually all social situations, but also instantly make you feel great about yourself.

4. Know (and accept) yourself for who you are.

Chinese military general, strategist and philosopher Sun Tzu, author of the internationally acclaimed book The Art of War, said, “Know yourself and you will win all battles.” Even in the battle with lack of confidence, you will need to know yourself to win.

Knowing yourself starts with understanding that people are not all the same, neither are all social situation suitable for everyone. You might not be confident in large gatherings, but you could be bold and confident in one-on-one and small group interactions. We all have our own unique gifts and unique ways of expressing ourselves. Embrace yours!

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Introverts, for example, have a quiet confidence that is, unfortunately, often confused for shyness. They are naturally low key and prefer to spend time alone. However, this natural disposition affords them certain unique gifts, such as an ability to listen better than most people and notice things that others don’t.

Your uniqueness is where your strength and advantage lies. You won’t be comfortable and confident in all situations all the time. Albert Einstein said,

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”

5. Crack a smile.

If there is one sure way to instantly boost your confidence, it’s cracking a smile. Christine Clapp, a public speaking expert at The George Washington University, says that flashing those pretty, pearly white teeth will immediately make you appear both confident and composed. But, the effect of smiling is not just external. Studies show that smiling can also help nix feelings of stress and pave the way for a happier and more relaxed you.[2]

Not a bad return for something seemingly so trite, wouldn’t you agree?

6. Break a sweat—with exercise.

Working out is another great way to make yourself feel amazing and confident. Science has shown that exercising increases your endorphins, helps reduce stress, tones your muscles and makes you feel happy and confident.[3]

And hey, all you have to do is take a walk a few times a week and you’ll see the benefits. What seems to matter—as far as your confidence goes—is whether you break a sweat, not how strenuous your session is, which is pretty cool. Start working out now.

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7. Groom yourself.

This might seem mundane, but it’s amazing how much of a difference a shower and shave can have on your confidence and self-image. And when you spritz on a scent, the boost on confidence and self-esteem is incredible. As it turns out, your favorite fragrance does more than make you smell oh-so-nice.

A study found that a fragrance can inspire confidence in men. Interestingly, the study also found that the more a man likes the fragrance, the more confident he might feel. Another study found that 90% of women feel more confident while wearing a scent than those who go fragrance-free.

8. Dress nicely.

Another one that might seem trite, but it works. If you dress nicely, you’ll instantly feel good about yourself and give your confidence a real boost. That is largely because you’ll feel attractive, presentable and sometimes even successful in nice clothes.

While dressing nicely means something different for everyone, it does not necessarily mean wearing $500 designer outfits. It means wearing clothes that are clean, that you are comfortable in and that are nice-looking and presentable, including casual clothes.

9. Do activities you enjoy.

Whether it is reading a book, playing a musical instrument, riding your bicycle or going fishing, do what you really enjoy and what makes you truly happy often. It will boost your self-esteem, soothe your ego and allow you to identify with your gifts and talents. That will in turn bolster your self-belief and grow your confidence exponentially.

You might not become popular for doing what you love, but you might not even want to be popular at all. Being popular doesn’t make you happy; doing what you love does.

10. Prepare for the possibility of rejection / setback.

Late World No. 1 professional tennis player Arthur Ashe said, “One important key to success is self-confidence. A key to self-confidence is preparation.” You need to prepare for the possibility of rejection and setback.

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Why?

Everybody suffers rejection and setback at one point or another. You are not exempted. The question on your mind, therefore, should not be if you will be rejected, but how you will handle rejection when it comes.

Prepare yourself adequately in every situation to minimize the risk and effect of rejection and so that your confidence is not broken. For example, learn public speaking and rehearse what you are going to say beforehand if you have landed a public speaking engagement. That way, you are sure of yourself and confident you have what it takes to hack it. If you are rejected, don’t take it personally.

Rejection and setbacks happen to the best of us. Take it as a learning experience. Learn from your mistakes and move on.

11. Face uncomfortable situations square in the face.

Don’t run away from uncomfortable situations. Running away from people or situations because you feel scared, shy or timid only confirms and reinforces your shyness. Instead, face the situation that makes you uneasy square in the face. For example, go ahead and talk to that person you are afraid to approach, or go straight to the front of your yoga class! What’s the worst that can happen?

Prepare and be ready for any eventuality. The more you face your fears, the more you realize you are stronger than you thought and the more confident you get. This simple, yet admittedly courageous, act makes you unstoppable. You get comfortable being uncomfortable and begin to feel like you can take on the world. And that is the hallmark of someone destined for great things.

12. Sit up straight and walk tall—you are awesome!

Yes, sit up straight and believe you are awesome. Don’t slump in your chair or slouch your shoulders. Experts say the right stance can not only keep your self-esteem and mood lifted, but also lead to more confidence in your own thoughts.[4]

The way to sit is to open up your chest and keep your head level so that you look and feel poised and assured. And when you get up, stand tall and walk like you’re on a mission. People who sit up straight and walk tall are more attractive and instantly feel more confident. Try it now: you’ll feel fierce and confident just by sitting up straight and walking tall.

Featured photo credit: Freshh Connection via unsplash.com

Reference

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