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How to give yourself the best chance of a good life (Part 1)

How to give yourself the best chance of a good life (Part 1)

The greatest and most persistent blockages to your progress in life usually come from a single source—yourself. Here are some simple, practical ways to give yourself the best possible chance of living a good life.

  • Make the time to work out what’s most important to you. What’s so important you wouldn’t give it up, save in the most extreme circumstances? What feels like part of your deepest nature? What would it really hurt you to have to abandon? All these are core values. The more you satisfy them, the more fulfilling your life will be. Only you can truly decide what is a good life for you. Other people will try to decide for you, but all they’re doing is pointing you towards their values, not your own. Ignore them.
  • Keep focusing on your strengths. What you focus on grows. If you focus on your weaknesses, they’ll grow too, because you’ll keep finding more of them. Remember this rule: “To minimize blockages, avoid your weaknesses.” Too many people spend their lives trying to eradicate their weaknesses. That’s like trying to completely eradicate weeds in a garden. It takes so much work that you’ll never have time to enjoy the flowers and vegetables. There will always be more weeds, and you will always have weaknesses. The trick is to minimize them when you can and ignore them when you can’t. A garden full of healthy, fast-growing flowers will crowd out and hide the weeds. A garden of neglected, undernourished flowers will see the few flowers hidden and crowded out by weeds.
  • Stop paying so much attention to how you feel. No one can control their emotions, good or bad. If you spend your attention on how you feel, you’ll be in a constant state of anxiety. If you feel good, you’ll start worrying about how to keep that feeling. If you feel bad, you’ll fret over how to feel better. You feel whatever you feel. Get over it. Just go on doing what you need to do, regardless of your emotions. Don’t mistake excitement for progress. It’s easy to set out in a blaze of enthusiasm, only to run out of steam long before you’ve achieved anything that is going to stick. Decide what you are going to do, then do it. If you get excited, that too will pass. The main thing is to get whatever you want done, excited or not.
  • Bet on continuous, incremental improvements, not sudden breakthroughs. This is one of the biggest differences between Japanese and American ways of doing business. The Japanese tend to work away steadily at many small improvements, never making too much fuss about finding some huge leap forward. American businesses tend to favor the idea of sudden, dramatic breakthroughs. Breakthroughs are great when they happen, but depending on them is a high-risk strategy. A single breakthrough that fails or doesn’t come on time can set you back to square one. In life, as in business, lots of small steps often take you further than one or two huge leaps.
  • Most people get the essentials of life in the wrong order. They expect to feel good (or happy, or motivated) first; then, and only then, begin to tackle what they need to do. That makes all progress dependent on something as unpredictable and fleeting as a feeling. If you do what you need to do first, regardless of your motivation or state of mind, you’re more likely to feel better because you’ve just achieved something.
  • Spend as much of your time as you can doing things that need to be done. Don’t worry too much what they are. Don’t worry about the order in which you do them. The old saying, “success breeds success,” is true. Most people spend far too much time thinking about what they’re going to do—then planning it out, allocating set priorities, and further polishing the plan—and far too little time doing things, even if they come in the “wrong” order. Don’t wait. Do at least something of what you need to do now. Then do some more. There’s no simpler or surer way to turn your dreams into tangible results.
  • Never fall in love with your ideas. More people have found misery and frustration this way than any other. An idea is just an idea—a notion that makes sense at the time. At another time, or in other circumstances, it may make little sense at all. People overrate mere persistence as a source of success. If something isn’t working out, there is going to be a reason for that. Plugging on regardless won’t change that reason. Persistence is only useful when your idea still makes excellent sense and you simply haven’t given it enough time to develop. When people fall in love with their ideas they cling to them long after they should have let them go and moved on to something else.
  • Cultivate an attitude of acceptance. The world is an unsatisfactory place. Things don’t happen as they should. Good people often fail and bad people often prosper. That doesn’t mean we shouldn’t try to make things better. It does mean that we shouldn’t become stressed because what happens isn’t what we want. Accept that it happened that way and step back a moment to see what action is called for now. Whether it’s part of your plan or not, do it. If you always do what’s called for at the time, you’ll always be doing something positive. If that changes your world for the better, good. If it doesn’t, you still have the satisfaction that you did the best that you could. And you won’t have wasted too much energy on ranting and raving about the unfairness of life.

Adrian Savage is a writer, an Englishman, and a retired business executive, in that order. He lives in Tucson, Arizona. You can read his other articles at Slow Leadership, the site for everyone who wants to build a civilized place to work and bring back the taste, zest and satisfaction to leadership and life. Recent posts on similar topics there include “Want a trouble-free day?” and “When you’re up to your ass in crocodiles, why not get out of the swamp?His latest book, Slow Leadership: Civilizing The Organization

    , is now available at all good bookstores.
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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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