Advertising
Advertising

3 Things to Keep in Mind When Making Decisions

3 Things to Keep in Mind When Making Decisions

We are all faced with decisions to make at various times in our lives. From small ones with few consequences to huge, life-changing ones, here are three things I have learned about making good decisions.

Making No Decision is Still a Decision

Sometimes, we can feel particularly paralyzed about making a decision, and can end up postponing and procrastinating on it until it is “made for us.” This is a terrible cop-out; even when you choose not to make a decision, you are making it anyway. Leaving something to fate is not as random as you think — and stepping back from the act of deciding makes you feel out of control, passive, and disempowered. You might even avoid a decision so you can play the victim later, a role that is never proactive or helpful for your personal growth.

Advertising

So, when you feel like procrastinating on a decision, stop and think about why you are tempted to do that. Remind yourself that choosing to make no decision is, in fact, the worst decision of all. Whatever other choice you make, it will be better than making none at all.

The Pro and Con Game

One of the simplest decision-making methods is to make a list of pros and cons. Although the method seems obvious and can sometimes help you make a decision, you can also use this process to learn more about yourself and your true motivations.

Advertising

As you write the pros and cons, ask yourself how you feel. Do you already feel like you are leaning in one direction or another? Is one part of you trying to convince another part of you what to do? Do you feel yourself “stacking the deck” in one direction or another? Are you trying to con yourself? Why do you think you might be doing that? Are you trying to avoid one particular course of action because of a fear? Would it actually be better to face that fear, take the bold steps, and be courageous?

Often when we feel most paralyzed about a decision, that is when we are faced with the greatest opportunity to face our fears. It is scary, so no wonder you feel paralyzed, but to overcome this fear will change who you are… and will change your life. Tap into your subconscious to gain access to personal, perfect insight.

Advertising

DIY Decisions

Often, we like to help each other make decisions — offer our point of view, seek others’ perspectives, and bounce ideas around. We might even feel like we must get others’ input, which is fine for minor choices. For important life decisions, it is very important to make up your own mind with minimal, selective help from others.

My husband recently faced a major career change, and the decision to act on the opportunity that presented itself was a hard one. I listened and offered a few alternative points of view, but stopped myself before I became too influential. It was his decision to make, and although my life would change greatly based on that decision, if I persuaded him to go one way or another, I knew I would be interfering. I also realized that if the career didn’t turn out to be as great as he thought, he might be tempted to blame me for pushing him into it. It wasn’t easy staying out of it, so to speak, and I had to bite my tongue many times when I wanted to ask if he had sent in his application yet. In my heart, I knew it was a great career for him, but he needed to make the decision and take action on his own initiative.

Advertising

Very few people operate in life with no agenda. When you ask people to help you make a decision, they might not be able to leave their own agenda behind. They might even have the best intentions, but be unable or unaware that they are influencing you inappropriately. You cannot abdicate your responsibility for the decisions you make — for your life — to someone else. Use whatever decision-making tools you like, but be careful not to let too many people weigh in on your decision.

Featured photo credit:  Head to head – knights on a chess board via Shutterstock

More by this author

Top 20 Time Wasters and the Top 5 Worthwhile Activities How Failure Helps You To Succeed and Grow Ultimate Hacks For The Best Christmas Ever 3 Things to Keep in Mind When Making Decisions How to Deal with Annoying People

Trending in Lifestyle

1 The Ultimate Guide to Help You Sleep Through the Night Tonight 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 60 Small Ways to Improve Your Life in the Next 100 Days 4 42 Practical Ways To Improve Yourself 5 How To Be Successful In Life? 13 Tips From The Most Successful People

Read Next

Advertising
Advertising

Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

Advertising

Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

Advertising

Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

    Advertising

    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

    Advertising

    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

    Read Next