Use goals to live longer. No medicine in the world is as powerful in bringing about long life as is the desire to do something. -The Magic of Big Thinking
Do you ever feel like you reach for the stars and never seem to get where you want? Like you’re trying so hard but not getting the results you want?
You’re not alone.Advertising
But here’s the good news: you’re already ahead of 99% of people. You just need to tweak your approach and you’ll reach your ultimate goal. Here are eight ways to get you going on the right path:
1. Set the right types of goals.
Ever heard of a big, hairy, audacious goal (BHAG)? It’s a term coined by Jim Collins, author of Good to Great, to describe a goal that’s strategic and emotion-driven. Collins advocates setting these types of goals because the traditional “SMART” goals (specific, measurable, attainable, realistic, and time-driven) lack the emotional connection necessary for accomplishing big life goals. A better approach, according to Mark Murphy, CEO of Leadership IQ, a leadership training and research company, is to form “HARD” goals:
- Heartfelt: having an emotional attachment to your goal.
- Animated: motivated by a vision, picture or movie in your mind.
- Required: goals need to feel so urgent and necessary that you have no other choice but to start acting on them immediately.
- Difficult: drag you out of your comfort zone, activating your senses and attention.
2. Map out your plan.
It’s not enough to have a goal. You need a plan to accomplish it too. This is where many people fail. They set goals but don’t follow-up and create a plan to get started. When this happens, big goals seem overwhelming and we’re more likely to give up.Advertising
Create a road map to reach your goal. Plan one or two actions you can take each week and focus on doing small things every day. For example, if your goal is to start a new business this year, this week you can choose a URL and do some research on building a WordPress website. The key is to break your goal down into smaller steps that are more achievable.
3. Visualize and reflect.
Social scientist Frank Niles, Ph.D., says:
When we visualize an act, the brain generates an impulse that tells our neurons to “perform” the movement. This creates a new neural pathway–clusters of cells in our brain that work together to create memories or learned behaviors–that primes our body to act in a way consistent to what we imagined.
Visualize yourself reaching your goals, including the process and work it will take to get there (this is important). Try to feel what it will be like once you reach those big accomplishments. This will form a lasting picture in your mind.
4. Write yourself a letter.
I love this tip from John Carlton, the legendary copywriter. He says, “My trick to setting goals is very simple: I sit down and write myself a letter, dated exactly one year ahead.”
Carlton says you should write yourself a detailed letter describing your life one year from now. It’s a powerful technique and is another way to use visualization to map out your desired outcome in your mind.Advertising
5. Take action every day.
Look, it doesn’t matter how much you learn if you don’t take action. Don’t get caught up in analysis paralysis. The best way to learn is by doing. Embrace failure–it’s the stepping stone to success.
6. Tell others.A psychology professor at Dominican University found that people who wrote down their goals, shared them with others, and maintained accountability for their goals were 33% more likely to achieve them. So go spread the word to your family and friends, and let them in on your goals and plans. You’ll likely get valuable feedback too.
7. Plan for setbacks.
Being a good goal-setter is kind of like boxing; you need to learn to roll with the punches because you know you’re going to get hit. The best way to minimize the impact of setbacks is to plan for them. Have a contingency plan for when things go wrong. Be prepared to react and learn from those setbacks. They’ll be valuable learning opportunities.
8. Evaluate your progress every week.
Ask yourself: what did I do this week to get closer to my goal? What worked? What didn’t?
And don’t forget to celebrate your success too. Allow yourself to bask in the success of a great week and then get right back at it and check the next things off your list. That’s how you’ll reach your ultimate goals.
Featured photo credit: zen! via flickr.com
Last Updated on October 17, 2018
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.
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.
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?
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.
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. So, if you’re short on time – now you know what to do.
Interested in getting started?
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
- Fish oil – fish oil supplements can increase your brain power
Here’re more brain food options that improve memory!
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