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What’s Your Brand of Courage?

What’s Your Brand of Courage?
    Photo credit: Quinn Dombrowski (CC BY-SA 2.0)

    Starting a business takes courage. You have to do the job of six people at once, deal with income that is variable at best, and non-existent at worst, and face all the other risks that come with walking where most others don’t dare to tread.

    But that’s old news – anyone who’s been doing this for any length of time knows what’s involved, and has chosen to keep on going. So the question is: Why is it so hard? Why is it that in spite of the good days and the successes, there are so many nights that we feel tired and beaten, wondering where our courage has gone?

    The answer is that the courage you need to get started is very different from the courage that you need to keep on going. When you’re just starting out, you need courage that is flashy and fiery – the kind that involves great leaps and inspiring speeches. To keep on going, you need a much less dramatic courage in the face of a far more exhausting reality. This kind of courage is much harder to come by.

    Let’s start by understanding what we’re really talking about…

    Flashy and Fiery: Braveheart Courage

    The first kind of courage is Braveheart Courage, which I’ve named after Mel Gibson’s popular film.

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    This is the kind of courage that you read about in storybooks – the courage to take a stand against great adversity, face the monsters and confront overwhelming odds.

    This is the kind of courage that is called for in the darkest moments with the most at stake, and it takes great strength of character to muster it up and get going.

    But while this courage can get you going, it can’t keep you going over a long stretch of time.

    Braveheart Courage is like gearing up to write a term paper in 24 hours; it’s doable, but you can’t keep that pace going for an entire semester – not just because you’ll get tired and run out of steam, but because an entrepreneur’s journey is more like a four year degree program than one brutal weekend of cramming.

    And the degree program calls for a very different kind of courage…

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    Day after Day: Shawshank Courage

    Shawshank courage is the kind of courage exemplified in the Shawshank Redemption.

    In that film, Tim Robbins’ character is convicted of a crime that he didn’t commit, and sentenced to life in prison. Despite losing everything in his life, his spirit never wavers, and he digs his way to freedom, one spoonful of dirt at a time, over the course decades.

    Braveheart Courage can get you to cannonball dive into a cold ocean, but Shawshank Courage will keep you swimming for hours and hours until you make it to shore. We relate best to examples, so here are some examples Shawshank Courage:

    Now tell me – what kind of courage does an entrepreneur need? And which is harder to cultivate?

    I think it’s Shawshank Courage – but where does it come from?

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    “Courage Doesn’t Always Roar…”

    As difficult as it is, there are many wells from which you can draw strength and courage when you don’t have the strength to take even one more hopeless step.

    You can think of your family, friends, business partners, and community – the faith that they’ve placed in you, and the love and support that they offer.

    You can think of those who struggle even harder than you do, against far greater odds, and with far less to work with than you do.

    You can think of what you’re doing it all for – the goals that you want to achieve, the life that you are working to provide for your family, and the impact that you’re trying to make in the world.

    And if all fails, you think of a quote that has held me in very good stead, from Mary Anne Radmacher, who says that “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying ‘I will try again tomorrow’.”

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    Write it down, and put it up on your wall. You can even get a fancy, framed version if you like.

    The next time you feel that you need a little help trying again tomorrow, read that note, and remember that this is what courage is really about.

    Then say in a quiet voice that you’ll try again tomorrow.

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    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:

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    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.

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    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.

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      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.

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      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

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