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3 Tips For Stepping Out Of Your Comfort Zone

3 Tips For Stepping Out Of Your Comfort Zone

Ah, “the comfort zone”: that imaginary set of boundaries we place for ourselves to make sure we don’t strain past our perceived abilities. Sometimes those boundaries can press in a little too tightly and limit what we do with our lives. Here, we have three tips that will help you to step outside of your comfort zone!

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.”
Brian Tracy

“A ship in harbor is safe, but that is not what ships are built for.”
John Augustus Shedd

People often get stuck in mostly discussing or reading about making positive changes. Instead of spending that time and effort on actually making the changes they want in life.

Why?

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One big reason in my experience is simply that it is uncomfortable to step outside of your own comfort zone.

So what can you do about it?

In this article I’d like to share three habits that have helped me to make it easier to step outside of my own comfort zone and to make real changes in my life.

1. Mix the small things up. Often.

This is an easy to do habit you can use every day if you like.

You can for example:

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  • Try new music. Listen to music that you wouldn’t usually listen to or have never heard before on Spotify or a similar service.
  • Eat something new. We try to cook from at least one new recipe each week. It often makes for an interesting experience, a tasty treat for the taste buds and has helped us to find many, many new favorites in the past few years.
  • Read something your friends wouldn’t guess you would read. It can give you many new ideas and open your mind up to new perspectives.
  • Take another path home. Instead of taking the usual route home from work, school or a friend’s house take another path and see something new even if you are in transport mode.

Mixing things up in these small ways every day or several times a week will help you to change you perception of yourself from someone who likes to stick to the good old comfortable to someone who is curious and likes to try new things out and to step outside the comfort zone quite often.

And the very nice thing about that change is that it make it easier and makes it feel more natural to mix things up in other areas of life and to take steps outside of your comfort zone when it comes to bigger things than what to eat for dinner too.

2. Take small steps forward.

Making big changes can feel so scary that you start to procrastinate and so no action is taken towards what you want.

So instead, take just one small step forward. And if you come up with a small step but it still leads to procrastination then find an even smaller step and take action on that one.

If you want to get into better shape then focus on going out running or lifting weights for just 5 or 10 minutes a week at first.

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If you want to improve your social skills then focus on just smiling and being kind towards one or a few people a day. Or simply have one small conversation a day where you are fully listening and focusing on the other person for a few minutes.

If you want to write and start selling your own e-book or course online but it seems daunting then do what I did. Take a smaller step and just create a very short e-book to give a way for free to new subscribers.

Take one small step after another to make the uncomfortable feelings manageable so you can keep moving forward and towards what you want out of life.

3. Bring a friend along.

A friend to keep you accountable to stick with it and to keep going outside of your comfort zone is a great way to make it more likely that the change you want to make will last.

So if you are going to a party where you know few people then it may be easier to bring a friend. Otherwise it may feel so uncomfortable to go that you skip it and spend your evening doing something else.

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If you have decided to start going to the gym it is often easier to actually get going and to keep going there every week if you have a gym-partner that will give you a nudge forward on the days when you feel like just staying on the couch and watching TV.

And in my experience, having a friend that also wants to start eating healthier can make it a lot easier to stick with it until the new habit becomes the new normal for you.

Henrik Edberg lives on the west coast of Sweden and for the past 7 years he has been writing at The Positivity Blog. If you liked this article, then join the tens of thousands of people that subscribe to his free newsletter.

How to Step Out of Your Comfort Zone: 3 Helpful Habits | Positivity Blog

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Last Updated on October 17, 2018

7 Natural (And Highly Effective) Ways to Improve Memory

7 Natural (And Highly Effective) Ways to Improve Memory

How is your memory? Is your cognitive function as strong as you’d like it to be?

If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

Fortunately, meditation can help you out.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get plenty of sleep

If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

How much sleep should you be getting?

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Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

Are there ways to hack the sleep cycle?

Yes, there are.

Try these three things:

  • Have a fixed bedtime (preferably before 10pm)
  • Don’t eat too late
  • Make sure your bedroom is as dark as possible

Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

3. Challenge your brain

When was the last time you challenged your brain?

I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

  • Peak (Android/iOS, free, 10 million+ downloads)
  • Lumosity (Android/iOS, free, 10 million+ downloads)
  • Elevate (Android/iOS, free, 5 million+ downloads)

If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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4. Take more breaks

When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

However, I was wrong.

Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

Let me explain.

Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

What’s the answer?

Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

5. Learn a new skill

I love this quote, as it’s 100% true – but frequently overlooked:

“Learning never exhausts the mind.” – Leonardo da Vinci

From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

Let me give you an example of this:

Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

Unfortunately, your initial enthusiasm quickly turned into frustration.

The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

6. Start working out

If you’re not already working out regularly, then here’s another reason to do so:

Exercising for 20-30 minutes three times a week will improve your long-term memory.

Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

“But I just don’t have the time?,” I hear you say.

Not a problem.

A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

Interested in getting started?

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Here are five different ways that will help you work out:

  • Join a gym
  • Join a sports team
  • Buy a bike
  • Take up hiking
  • Dance to your favorite music

7. Eat healthier foods

I’m sure you’ve heard the expression: “You are what you eat.”

This applies to your brain too.

The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

  • Turmeric – helps new brain cells grown
  • Broccoli – protects the brain against damage
  • Nuts – improves memory
  • Green tea – enhances brain performance, memory and focus[3]
  • Fish oilfish oil supplements can increase your brain power

Here’re more brain food options that improve memory!

Final thoughts

I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

You don’t need to implement them all. I suggest just trying the ones that appeal to you.

But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

Featured photo credit: Eric Ward via unsplash.com

Reference

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