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Just…BREATHE

Just…BREATHE


    One of the things I like about my job is that I can do things like watch iTunesU…and claim it’s work.

    While doing that recently I came across a lecture by Dr Margaret Chesney of the UCSF Osher Centre for Integrative Medicine. It’s a long (nearly 90 minutes long) lecture ,but the contents are great if you’re trying to find tools for coping and dealing the crud life throws at you. So I’ve put together a summary in this piece.

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    (If you want the subtlties you’ll just have to listen through for yourself.)

    There’s a lot in common with the work of people like Professor Martin Seligman’s work on confidence and happiness (and so on), but there’s a new twist to it too — which is covered a lot more in the video than in this summary.

    In short…it’s based on the acronym BREATHE.

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    B

    Be in the moment. Simple. Make a point of noticing what’s going on around you, right here, right now. Try some conscious breathing exercises to help increase your awareness. (You can have a look at almost any writing about ‘mindfulness‘ to help you here, too.) The important thing is to become aware of the here-and-now.

    R

    Realistic goals – set ’em. Don’t set yourself targets that you can’t possibly achieve. That way you’re making things worse for yourself because you’re setting yourself up for a continuous stream of failure. By all means stretch yourself but don’t over-stretch yourself. Stretch shouldn’t become ‘strain’.

    E

    Everyday events – notice them. Dr Chesney has a lovely moment of pointing out to people that they really hate not being able to breathe easily when they’ve got a cold… and they hate it… and they notice it… but how many people notice it when they’ve not got a cold and can breathe easily? Things like ‘gratitude logs’ help here.

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    Or just stop, right now, and do nothing for a few minutes except jot down the good things around you that you should be grateful for.. and that you are grateful for, now you’ve taken the time to think of them! Let’s start with the fact that you’ve got eyes that work enough to read this (or something to read it for you!) and electricity to work your computer to display it…. you get the idea!

    A

    Acts of kindness – do ’em! Creating positive moments for other people makes you feel better and makes you feel better about yourself. Quite apart from that, it makes their day better too!  Making the world a better place one act of kindness at a time? Cool!

    T

    Turn around the negatives. This one’s a challenge. It’s about reframing stuff and finding the ‘silver lining’ to your cloud. Sure it’s not easy and some things just don’t have a silver lining that you can find at the time  but a lot of stuff does. Most things in fact. Almost everything.

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    No one is saying it’s easy or that bad stuff isn’t bad stuff – just that trying to use the bad stuff and mitigate it with a sliver of good is better than just being a victim.

    H

    Honour your strengths – be true to yourself. Be true to your values. Be true to what you’re good at – and admit that you’re good at things. Make a point of listing them. Don’t pretend you don’t have any – false modesty isn’t anything to be proud of… and people see through it easily enough anyway recognising it as a form of arrogance. So what’s wrong with just accepting to yourself that you’re good at something – and then acting on it!!?

    E

    End each day with gratitude – check what has happened that day. Go over it and find the good in it. For those things that weren’t so good, decide what you can do about them. What can you learn; what can you do differently? If there’s nothing (really?!!?) let go. Sleep well, knowing that you’ve got a plan and you’re not wallowing in the bad…. :)

    I hope I’ve done Dr Chesney justice. If you want the full thing, here you go!

    (Photo credit: Breathe via Shutterstock)

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    Last Updated on July 3, 2020

    6 Things To Do Every Day To Ensure You Stick To Your Goals

    6 Things To Do Every Day To Ensure You Stick To Your Goals

    Sticking to your goals can sometimes be challenging. We all want better health, better careers, and better jobs, and we want to cast an impression on everyone that we are living fulfilled lives.

    Yet to reach our goals and make every minute of our time count requires commitment, consistency, and hard work. Setting goals is one thing, but sticking to them is another. We have to observe certain daily practices if we want to get the best out of ourselves.

    Here are 6 things that you have to ensure daily to reach your goals.

    1. Involve Others

    You have to be accountable for the actions you are committing yourself to. Involve everyone around you, get them engaged, and talk to them on how they can help you accomplish your goals.

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    When you involve others you feel, you have a responsibility towards them as well as yourself. Every day, make sure you are accountable for sticking to your goals. By joining groups or engaging others, you have more motivation to reach your goals.

    For example, if you want to read more, try joining a book club. If you want to be a better entrepreneur, join an entrepreneurial organization.

    2. Visualize the Rewards

    Reaching a goal can be challenging and sometimes, it can be overwhelming. When the journey becomes tough and difficult, try to stick to visualizing your successes every day.

    Wake up to visualize what rewards you will get from sticking to meeting your goals. If you want to lose some pounds, visualize yourself already underweight and benefiting from being underweight. The mind has a way of channeling your body and intentions to sticking to your goals and reaching them.

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    3. Break Down Your Goals

    Try to break down your goals into tiny chunks. The smaller the size of the goals, the more willing and prepared you are to meet them.

    For example, if you find it difficult to get out of the house and take a workout at the gym, why not try to break the goal into making sure you are always dressed for the gym daily? By doing this, you demonstrate that you are moving in the right direction, and you can keep this momentum so you can meet the larger goal.

    4. Reward Yourself

    For every progress you make daily towards reaching your goals, try to vindicate and reward yourself. By doing this you appreciate yourself and the hard work you have put in for the day.

    When you reward yourself, you program yourself to benefit from a larger reward in the future. You also propel yourself to gain daily rewards, which can be enticing and motivating. Rewarding yourself serves as a form of positive reinforcement that reinforces your mind and behavior to stick to your goals and stay motivated.

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    5. Measure Your Progress

    It is easy to become frustrated when you are not getting instant results. Change can be slow and rewards are not always immediate. Still, progress can be measured even in tiny bits, so take time to look back at where you are coming from.

    You don’t have to feel depressed about not making that major progress in an instant. But when you journal or snap pictures to document your progress, no matter how small, you will feel grateful and elated to see what difference you have made from where you are coming from up until now.

    6. Believe in the Possibilities

    If you don’t even believe in the possibility of reaching your goals, how can you expect yourself to stick to your goals in the first place?

    By believing in the possibilities of accomplishing a goal or task, you increase your chance of reaching it and eradicating whatever roadblocks or challenges you may face. Believe in what you can achieve.

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    What self-belief has over self-control is that while self-control can be depleted but self-belief cannot. We all have an enormous reservoir of how much we can believe in ourselves.

    With believing in ourselves comes perseverance, determination, and desire to reaching our goals. Every day, understand that what you need to keep going is your belief toward achieving your goals. Your goals are reachable if you think you can reach them!

    Final Words

    Due to circumstances in life, people tend to abandon some of their goals in life. You may also feel this way sometimes. In that case, just come back to this article and remember the 6 ways you can help yourself stick to your goals.

    People don’t always reach their goals, but you will never know if you can reach them if you don’t stick to them in the first place. As long as you stick to your goals, there will always be the possibility of you achieving them!

    More Tips on How to Stick to Your Goals

    Featured photo credit: Kelly Sikkema via unsplash.com

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