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How to Get Great Sleep

How to Get Great Sleep

In modern life, we usually get robbed by our commitments and other demands in our life. We tends to sleep less and less. It maybe your worry that prevents your sleep, or you got insomnia. Psychology Today has a great info on how to get great sleep. It addresses couple of good info or concerns on getting little sleep. The article has full of information. This is quite interesting to note these most alerting and sleepiest time:

… Circadian rhythm guides the body through cycles of sleep and alertness. Ironically, it issues its strongest alerting force in a burst lasting from 6 p.m. to 8 p.m., perfect for dinner-party repartee (although you may not remember the bon mots — short-term memory is sharpest around 7 in the morning). After 8 p.m., alertness begins to fade, permitting us to doze off. This same system makes us sleepiest in the early morning, from 4 a.m. to 6 a.m. Stay up all night studying for an exam and circadian forces will make you drowsy near dawn. Stick it out for two more hours, though, and you’ll start picking up steam again. “You don’t need sleep to actually get alert,” Spielman points out…

How to Get Great Sleep – [Psychology Today]

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Leon Ho

Founder of Lifehack

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Last Updated on August 12, 2020

How to Plan Your Life Goals and Actually Achieve Them

How to Plan Your Life Goals and Actually Achieve Them

Where do you want to be 5 years from now, 10 years from now, or even this time next year? These places are your goal destinations and although you might know that you don’t want to be standing still in the same place as you are now, it’s not always easy to identify what your real goals are.

Many people think that setting a goal destination is having a dream that is there in the far distant future but will never be attained. This proves to be a self-fulfilling prophesy because of two things:

Firstly, that the goal isn’t specifically defined enough in the first place; and secondly, it remains a remote dream waiting for action which is never taken.

Defining your goal destination is something that you need to take some time to think carefully about. The following steps on how to plan your life goals should get you started on a journey to your destination.

1. Make a List of Your Goal Destinations

Goal destinations are the things that are important to you. Another word for them would be ambitions, but ambitions sound like something which outside of your grasp, whereas goal destinations are certainly achievable if you are willing to put in the effort working towards them.

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So what do you really want to do with your life? What are the main things that you would like to accomplish with your life? What is it that you would really regret not doing if you suddenly found you had a limited amount of time left on the earth?

Each of these things is a goal. Define each goal destination in one sentence.

If any of these goals is a stepping stone to another one of the goals, take it off this list as it isn’t a goal destination.

2. Think About the Time Frame to Have the Goal Accomplished

This is where the 5 year, 10 year, next year plan comes into it.

Learn the differences between a short term goal and a long term goal. Some goals will have a “shelf life” because of age, health, finance, etc, whereas others will be up to you as to when you would like to achieve them by.

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3. Write Down Your Goals Clearly

Write each goal destination at the top of a new piece of paper.

For each goal, write down what is it that you need and don’t have now that will allow you achieve that goal. This could be some kind of education, career change, finance, a new skill, etc. Any “stepping stone” goals you removed will fit into this exercise. If any of these smaller “goals” have sub-goals, go through the same process with these so that you have precise action points to work with.

4. Write Down What You Need to Do for Each Goal

Under each item listed, write down the things that you will need to do in order to complete each of the steps required to complete the goal. 

These items will become a check-list. They are a tangible way of checking how you are progressing towards reaching your goal destinations. A record of your success!

5. Write Down Your Timeframe With Specific and Realistic Dates

Using the time frames you created, on each goal destination sheet write down the year in which you will complete the goal by.

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For any goal which has no fixed completion date, think about when you would like to have accomplished it by and use that as your destination date.

Work within the time frames for each goal destination, make a note of realistic dates by which you will complete each of the small steps.

6. Schedule Your To-Dos

Now take an overview of all your goal destinations and make a schedule of what you need to do this week, this month, this year – in order to progress along the road towards your goal destinations.

Write these action points on a schedule, you have definite dates on which to do things.

7. Use Your Reticular Activating System to Get Your Goal

Learn in this Lifehack’s vlog how you can hack your brain with the Reticular Activation System (RAS) and reach your goal more efficiently:

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8. Review Your Progress

At the end of the year, review what you have done this year, mark things off the check-lists for each goal destination and write up the schedule with the action points you need for the next year.

Although it may take you several years to, for example, get the promotion you desire because you first need to get the MBA which means getting a job with more money to allow you to finance a part-time degree course, you will ultimately be successful in achieving your goal destination because you have planned out not only what you want, but how to get it, and have been pro-active towards achieving it.

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Featured photo credit: Debby Hudson via unsplash.com

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