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How Meditation Helps You Make Better Decisions

How Meditation Helps You Make Better Decisions

Do you ever feel like you make the same bad decisions over and over again? If so, you might be interested to know that meditation could make a monumental impact on your decision-making ability.

You’re not as rational as you think you are.

You probably consider yourself a rational person, but what if I told you that most of your decisions don’t make any sense? Consider that book you started to read, but then realized it was terrible a few chapters in. Did you stop reading, or did you keep on reading despite your distaste? Imagine a person you dated in the past, but then you realized you were not compatible with. Did you end the relationship immediately, or did you let it drag on for months (or years)? Recall a concert or sporting event you bought tickets for, but then you realized you were miserably ill. Did you call it off so you could rest and recover, or did you force yourself to go (even though you were too sick to have any fun)?

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The problem: You are consumed in your past.

The scenarios above illustrate the sunk cost fallacy, which sounds obvious in theory. A sunk cost is a past cost that’s already been paid and cannot be recovered. If you read a few chapters of a book that sucks, you can’t “wish” that time back. Continuing to read drivel won’t make the situation any better. If you find yourself in a relationship that wasn’t meant to be, you can’t delay the inevitable, so you might as well pull the trigger. If you buy tickets to visit a theme park on the weekend, but wake up with a stomach bug so severe that you couldn’t ride any roller coasters, why not give your tickets to a friend who could enjoy the experience?

The solution: Meditate to focus on the present.

Meditating helps you let go of the past, forget about the future, and focus on the present. An academic paper published in Psychological Science, “Debiasing the Mind through Meditation: Mindfulness and the Sunk-Cost Bias,” proposes that meditation could help you make better decisions. Two groups of 15 people were asked to perform decision-making exercises. One of those groups performed 15 minutes of focused-breathing guided meditation first, while the other performed the same exercises without preparation. The group that meditated made more effective decisions that were free from bias. Researcher Andrew C. Hafenbrack observed:

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“If you can take these breaks in the day, if you can do a short time-out, you can get yourself to a place that’s going to help you think better.If you find yourself in a position where you need to change the way you’re thinking and be sure you’re thinking in a less biased way…meditation is a way to do that.”

Why you shouldn’t say “stop being emotional”.

Researchers discovered that part of meditation’s power comes from its ability to boost your mood. Put simply, a calm person is going to make better decisions than one who is stressed out. It’s a lot harder to focus on the present moment if you have nasty, negative thoughts screaming inside your head. As co-author Sigal Barsade told [email protected]:

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“Meditation changes your cognitive state and your mood, both of which are changing your decision-making. Everyone always says ‘stop being emotional’ when they discuss decision-making, but in essence that’s the wrong thing to say. Just don’t let the wrong emotions cloud the decision-making process.”

Put meditation in practice for a better life.

I know you’re busy, but meditation is totally worth your time. It would be foolish to say you don’t have 15 minutes to meditate, since taking that time to clear your thoughts could save you from making bad decisions that you’d regret. Working on an important project that’s crucial for your success? Debating whether an expensive investment is worth your money? Thinking about ending a long-term relationship that doesn’t fulfill you? Stressing out because you have an awful lot to do and don’t know where to start? Before making a final decision in important matters like these, perform a brief meditation with these five steps:

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  1. Go to a quiet place where you won’t be bothered.
  2. Sit in a comfortable position, close your eyes, and breathe deeply.
  3. On each exhale, imagine past-based beliefs and biases exiting your body.
  4. On each inhale, imagine present-based focus and clarity entering your body.
  5. Light a candle and play soothing piano music or nature sounds (waves crashing?) if that calms you.

Please share if you’d like to help your friends meditate their way to better decisions like you.

Featured photo credit: Meditation/mrhayata via flickr.com

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Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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