Successful people have developed certain power habits that lead to positive outcomes. Some key morning habits of wildly successful people include: waking up early; drinking water; meditating; making your bed; setting daily goals; doing your hardest task first; eating a healthy breakfast; exercising; and speaking affirmations. Developing these habits takes commitment over time but can significantly improve life, health, productivity and success.
Kristofferson Nunes, CEO of Island Shakes Beverages, presents on self motivation as the key to success. He outlines the S.E.L.F concept: S is for self compassion by acknowledging shortcomings and encouraging yourself; E is for gaining experiences through volunteering, challenging tasks, and mentors; L is for becoming indispensable "linchpins" who love their jobs; F is for surrounding yourself with positive, focused friends who motivate rather than drain you. By developing these attributes of self, one can find the key to success.
This document discusses the importance of having a positive attitude. It defines attitude as one's disposition, opinion, or mental set that is reflected in facial expressions, body language, and mood. Having a positive attitude is essential for relating effectively to others, success in work and relationships, and making a good first impression. While some events are outside our control, we can control our attitude and frame of mind in responding to life's challenges. The document encourages maintaining a positive outlook each day and adjusting one's attitude for improved success both personally and professionally.
1. How to reverse your bad habits and stick to good ones.
2. The science of how your brain processes habits.
3. The common mistakes most people make (and how to avoid them).
4. How to overcome a lack of motivation and willpower.
5. How to develop a stronger identity and believe in yourself.
6. How to make time for new habits (even when your life gets crazy).
7. How to design your environment to make success easier.
8. How to make big changes in your life without overwhelming yourself.
9. How to get back on track when you get off course with your goals.
10. And most importantly, how to put these ideas into practice in real life.
7 network marketing secrets to boost your self confidenceElaine Ross
Self confidence and a strong mindset is crucial to building a successful network marketing business Many network marketers use affirmations to encourage them and build confidence
Positive thinking involves consciously choosing to focus on positive emotions and beliefs rather than negative ones. It can be practiced through daily exercises like replacing negative self-talk with positive affirmations, surrounding oneself with positive people and images, engaging in activities that make one feel good, and maintaining a sense of gratitude. While acknowledging challenges, positive thinking helps one look for opportunities for growth and solutions instead of dwelling on problems or past failures. Regular practice of positive thinking techniques can improve one's outlook and overall well-being over time.
The One Thing Book Summary. The One Thing is a book by Gary Keller. This book can help you to achieve extraordinary results in your business. The book teaches you to find your leveraging strengths and using them to attain success faster.
Here are two ideas I can deploy from the document:
1. Create an effective elevator speech using the Premise-Pain-People-Proof-Purpose structure to influence others and effectively network.
2. Influence others using the principle of consistency by ensuring my words, beliefs, attitudes and actions align so that I appear consistent and trustworthy.
Developing good habits, purging bad habits. Advantages of habits. good and bad habits of smart people. Trigger, routine, reward. Samuel Smiles: "Sow a thought, and you reap an act; Sow an act, and you reap a habit; Sow a habit, and you reap a character; Sow a character, and you reap a destiny." Aristotle: "We are what we repeatedly do. Excellence, then, is not an act, but a habit." Michael Jordan: "If you quit once it becomes a habit. Never quit."
Part 1 of 3 part series on habits. Visit friendshipapgape.com for more info.
This document provides 25 tips for improving productivity. Some key tips include clearing your desk and computer desktop of clutter, limiting social media use to breaks, using to-do lists and staying focused on one task at a time instead of multitasking. It also recommends staying organized with paper and electronic files, managing email effectively, taking micro-breaks when stressed, and creating a productive work environment either with or without music. The overall message is that small changes can boost productivity.
Motivation is what drives our actions. Proper motivation allows us to achieve great things. Some effective strategies for self-motivation include leaving your comfort zone, not being afraid of mistakes, thinking empowering thoughts, choosing happiness, spending time on self-development, finishing what you start, living in the present moment, committing to joy, never quitting after setbacks, and daring to dream big dreams.
The document provides 27 ideas for transforming a multi-level marketing (MLM) business, as shared by Chuck Holmes based on his 17 years of experience in the industry. Some of the key ideas include starting simply and sticking with one company for at least 5-10 years, sponsoring 2-4 new representatives each month, working with coachable team members, creating momentum through a 90 day challenge, and treating the business opportunity seriously by acting as if you have $1 million to earn back over two years. The document aims to help MLM participants learn from mistakes to build a successful long-term business.
The document discusses the importance of having a positive mindset and attitude for achieving success. It states that positive thinking and a positive attitude lead to positive results. It provides five steps for developing a successful mindset: 1) Believe you create your own destiny, 2) Commit to positive thinking and avoiding negative thoughts, 3) Maintain a sense of humor, 4) Don't worry and believe everything will be okay, and 5) Be grateful for what you have today. The overall message is that focusing on positivity rather than negativity empowers you to achieve your goals.
THIS PRESENTATION WILL
Define shoplifting by the Code of Virginia…
Identify your rights and responsibilities as a merchant…
Identify the types of shoplifters…
Show you how to identify possible shoplifters…
Show you the techniques shoplifters use…
Identify steps to take to help prevent shoplifting…
Identify the steps you should take if you have a shoplifter…
This document outlines 7 laws of network marketing leadership according to Randy Gage based on his 25 years of experience. The laws include leading yourself first, growing your people so they grow the network, leading rather than managing people, developing belief in followers not just the leader, not expecting everyone to lead, nurturing followers' success, and developing new leaders. Gage encourages sharing the information freely and working together as a profession to build a bigger opportunity for all.
All I ask is that you take your time reading this book, take it all in at your own pace, and try not to get overwhelmed, as there are several ways you can do things when it comes to living a life with holistic wellness. There is no right or wrong way to think about what you feel you are most comfortable doing.
This is something I felt the need to share because of the times we are currently living in. Now being in my early sixties, and given time to reflect, I believe it will be helpful to the world.
All that’s left now is for you to go through this guide and decide what path you want to take, then give it a go!
My sincere prayer is that you will find this information helpful in giving you some clarity and an enlightening purpose for your life that will be beneficial to not only you, but your family and community as well.
Take 15 - 45 minutes to brain dump everything you can think of on a blank sheet of paper.
This is where you can first start to utilize the benefits of writing in your journal. Your journal is your private place to write down your thoughts to help organize your life, clear your head, and prioritize your thoughts and plan your life, before you go to your planner to schedule your day accordingly.
In particular, writing what you may have just dreamed about the night before. Start your day with the focus of an eagle by writing out everything that’s in your heart and mind.
Because we’re so busy with everything in life as a whole, we can get overwhelmed and stressed out. Brain dumping will help out greatly in this regard.
Because brain dumping clears your mind. Recording all of your thoughts and feelings someplace else allows you to get it out of your head, to stop thinking about it. The entire process also helps you determine which thoughts, feelings, and ideas are important and which ones you can let go of.
“Mental health” refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.
Anyone can experience mental or emotional health problems — and over a lifetime, many of us will. I believe I read somewhere that one in five adults in the western world live with mental health or substance abuse problems.
Even if that is not precisely so, we can all agree that there are too many people who unfortunately experience these difficulties.
Here are 10 tips that can help you elevate your mood, become more resilient, and enjoy life more: make social connections; stay active; talk to someone; appeal to your senses; take up a relaxation practice; make leisure and contemplation a priority; talk to someone; Eat a brain-healthy diet to support strong mental health; don’t skimp on sleep; find purpose and meaning for your life; and get help if you need it.
The document discusses 5 key habits called "Habits for Massive Impact" that can positively impact health and fitness. The habits are: 1) eat breakfast daily, 2) eat consistently throughout the day in smaller meals, 3) only eat whole foods, 4) drink half your body weight in ounces of water daily, and 5) get active by finding an activity you enjoy and committing to it 3 times per week. Committing to these foundational habits is said to simplify healthy living and set oneself up for success and a healthy lifetime.
The document provides tips for self-development and achieving goals through effective time management and daily habits. It recommends setting lifetime dreams and goals in writing, breaking big goals into smaller steps, prioritizing health, getting adequate sleep, spending time with family, maintaining a positive environment, and continuously learning.
Highly successful people often have a morning routine that helps them to start their day off on the right foot. This routine can help them to be more productive, focused, and motivated throughout the day.
Here are ten morning routines of highly successful people:
Wake up early. Many successful people wake up early, often before 6am. This gives them more time to get things done and to start their day on a positive note.
Exercise. Exercise is a great way to start the day. It helps to wake you up, improve your mood, and boost your energy levels.
Meditate or reflect. Taking some time to meditate or reflect in the morning can help to clear your mind, focus on your goals, and set the tone for the day.
Eat a healthy breakfast. Eating a healthy breakfast gives you the energy you need to power through your morning. Avoid sugary cereals and pastries, and opt for something with protein and complex carbohydrates, such as eggs, oatmeal, or yogurt.
Plan your day. Take some time in the morning to plan your day. This will help you to stay focused and on track throughout the day.
Set priorities. Once you have planned your day, set priorities for what you need to accomplish. This will help you to focus on the most important tasks.
Avoid distractions. When you are working on a task, try to avoid distractions as much as possible. This means turning off your phone, closing your email, and finding a quiet place to work.
Take breaks. It is important to take breaks throughout the day, even if it is just for a few minutes. This will help you to stay focused and avoid burnout.
Delegate tasks. If you have the ability to delegate tasks, do so. This will free up your time so that you can focus on the most important things.
End your day on a positive note. Take some time at the end of the day to reflect on your accomplishments and to set goals for the next day. This will help you to end the day on a positive note and to start the next day off on the right foot.
It is important to note that not all of these morning routines will work for everyone. Experiment with different routines to find what works best for you and your lifestyle.
Guidebook on how to eat, sport and live healthy made for youth from youth. Comprehensive list of tips and advises created by participants of youth exchange Youth Olympics of Health organized by PROACTIVE MIND in Vranov nad Dyji, Czech Republic. Project was fully supported by European fund Erasmus+.
Why this book?
This book is about the significance of solid food in our every day schedule. It is extremely important to have solid food in order to keep up the inward endurance and remain sound.
Extraordinary significance has been joined to wellbeing. A few people attempt to pick up wellbeing through engineered items. All things considered food is the most ideal alternative. Sound food can furnish us with a solid life. Here I might want to give you a few hints that bit by bit improve your body quality and keep up your wellbeing.
Introduction
Nearly everybody wishes to remain sound and live solid. Anyway, carrying on with a sound life requires significant exertion on your part. You should consume less calories, you should exercise, and you should pay special mind to yourself so as to be sound.
The most ideal approach to keep you solid is to be glad, practice acceptable propensities, and keep up a sound customary daily schedule and a sound method of thought. Peruse some helpful hints on solid propensities to make you fit and sound.
Carrying on with a sound way of life is turning out to be genuinely fit and watching appropriate eating routine. We can't in any way, shape or form become sound just by eating well food alone. Then again, one can't likewise guarantee carrying on with a sound way of life assuming nearly nothing or basically no time at all is spent on some physical exercises. A sound way of life, hence, is a decent parity of both.
The document outlines 10 keys to happiness and healthy living: 1) Eat clean whole foods in balance, 2) Exercise regularly for at least 30 minutes 3 times a week, 3) Exercise your mind through learning, reading and challenging yourself, 4) Set realistic goals and strive to reach them, 5) Take time alone daily to relax and reflect, 6) Volunteer to help others, 7) Supplement your diet with vitamins, 8) Spend time in nature to connect with the earth, 9) Get enough rest and sleep, and 10) Change negative thinking patterns to more positive ones. Implementing some or all of these keys is said to improve health, energy, and overall happiness and well-being.
Powerful Habits and Goals for a Powerful LIFEPaigeWilcox5
This document provides guidance on establishing powerful habits and goals to transform one's life. It discusses how existing daily routines can be leveraged to form new habits. The guide outlines a process for setting goals, including defining an ultimate goal and yearly vision, identifying priorities, and anticipating obstacles. It emphasizes focusing on one new habit at a time. Examples of habits that could support common goals like energy, weight loss, and well-being are described. Tracking templates are included to monitor habit progress on weekly and monthly bases. Tips for making new habits easy to implement, like meal prepping and planning water intake, are also presented.
Final solution for not getting enough sleepThang Nguyen
This document outlines a 7-step program to help people sleep better. The steps include regular health checkups, detoxification of major organs, eating a healthy diet, daily exercise, managing stress, making time to relax, and preventing external disturbances at night. Following this program aims to develop a healthy body and mind for better quality sleep.
This document introduces the Wilcox Wellness & Fitness 7-Minute Victory Journal as a tool for creating healthy habits through daily planning, accountability, and reflection. It explains that journaling one's daily activities and victories has been shown through research to improve focus, self-discipline, emotional intelligence, memory, goal achievement, and overall well-being. The journal provides sections for morning planning of meals, movement, and goals, and evening reflection on accomplishments, opportunities for improvement, and goals for the following day.
How to Be Happy: 25 Habits to Add to Your Routine
Yes, it’s possible
Happiness looks different for everyone. For you, maybe it’s being at peace with who you are. Or having a secure network of friends who accept you unconditionally. Or the freedom to pursue your deepest dreams.
This document provides information from a chiropractic care website about various natural health techniques and practices. It recommends continuing naturopathic techniques from previous levels such as dry skin brushing and colon health. It also discusses the importance of proper breathing from the stomach area rather than the chest for health benefits. Meditation and using positive affirmations are suggested to improve mental wellness. Finally, it mentions assessing goals and values, removing emotional blockages, maintaining overall health balance, and doing cleanses/detoxes to remove parasites.
Things to Do and Things to Avoid Before SleepAstra Beds
The document discusses common sleep problems and provides tips to improve sleep quality. It notes that many people do not get enough sleep due to issues falling asleep, staying asleep, or feeling rested. Small changes can help, such as avoiding caffeine and alcohol before bed, unwinding before sleep, and exercising earlier in the day. Establishing a routine, making the bedroom comfortable, and not stressing about imperfect sleep can also help improve sleep. Seeking medical advice is recommended if problems persist.
As freelancers, we know the importance of training our minds for self-discipline.Habits can be hard to establish but they are not impossible and the benefits we achieve from forming positive habits can be the difference between facing the day in a negative and detrimental way or a positive and encouraging one. So here are 6 Habits to face the day with the best mood
How to Stay Fit & Healthy in 9 Easy WaysFashionlivre
What do you blame for your lack of fitness and ill health? A super hectic daily schedule or your inability to take the time out to keep fit...?
Staying fit and healthy is important for survival. Not only can you slide into the most fashionable outfits with a fit and fabulous figure, but you can also say goodbye to feeling sick and tired frequently. Read More: http://www.fashionlivre.com/blog/how-to-stay-fit-healthy-in-9-easy-ways
The document discusses 8 habits that can guarantee success:
1. Make a to-do list each night and prioritize the most important task for the next day.
2. Get 7-8 hours of sleep per night for optimal performance.
3. Meditate or pray daily for 15 minutes to improve creativity and balance.
4. Review your goals at least once per day to maintain focus on your objectives.
5. Review your day each night to avoid repeating mistakes and learn from successes.
6. Exercise daily to boost health, alertness and self-esteem.
7. Practice mindfulness to focus on the present task.
8. Start slowly by implementing just one new habit at a
August's issue contains info on keys to happier living, papayas, summertime sleeping, keeping produce fresh, a quick guide to apps for parents, and a financial focus feature.
This document introduces the Wilcox Wellness & Fitness Habit-Maker Accountability System journal. It begins by congratulating the reader for taking steps to improve their health and fitness through journaling. It then shares success stories of past clients who transformed their health using the business's training programs. The document explains how the journal is designed to focus the mind on creating habits by planning each day and assessing progress. It describes several benefits of journaling such as increased self-awareness, discipline, intelligence and goal achievement. Finally, it provides instructions for how to use the journal each morning and evening by planning the day ahead and reflecting on accomplishments.
Similar to 39-habits of wildly effective people.pdf (20)
2. 39 Power Habits of Wildly Successful People!
!
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What is it that makes successful people so successful? Talent, education, intelligence,
and personality do play a role, but there are plenty of people who are average in these
areas who are highly successful. !
!
One of the defining traits of all successful people is their ability to create good habits
and stick to them. They know the thoughts and behaviors that will move them forward
toward their professional goals, as well as those that support a healthy, positive,
productive life. Successful people have learned certain power habits that trigger a
cascade of other positive behaviors and outcomes.!
!
Look back over your life and consider the little tweaks you’ve made that led you to be
happier, healthier, or more fulfilled. At the time you initiated these changes, you may
have felt little impact, but in retrospect you see how profound they were. Your life is
better, and you are more successful as a result.!
!
Becoming a happy and successful person is really a process of adding new powerful
habits to your days and committing to those habits using the science-based skills of
habit formation. Here are 39 power habits of successful people. Consider how you
might adopt some of these habits to achieve more and upgrade your life.!
!
1. Wake up early!
!
Benefits: There are a host of benefits for early risers. They get better sleep, tend to eat
fewer calories, and are less prone to depression. Also, early risers are more productive
and have time for exercise, eating breakfast, and other positive morning activities like
reading, time with family, and reflection.!
!
Habit Actions: If you want to wake earlier, start by getting up five minutes earlier a day
for the first week. Slowly set your alarm back by a few minutes a week until you reach
your optimal time. Make sure you have a plan for how you’ll use this extra time for other
positive habits.!
!
2. Drink a full glass of water in the morning!
!
Benefits: Drinking a big glass of water immediately after you awaken has many health
benefits. It purifies your colon and improves the stomach's ability to absorb nutrients. A
healthy digestive system hydrated properly gives you glowing skin, as water removes
the toxins from the blood. Drinking water also improves the creation of new blood cells
and muscle cells, and helps you lose weight.!
!
!
3. Habit Actions: Before you go to bed at night, put a glass of water by your bed. Cover it
so dust doesn’t get in the water while you sleep. After your alarm goes off, but before
you get out of bed, drink the full glass. If you want cold water, put an empty glass by
your bed, and carry it to the kitchen to get your water first thing in the morning.!
!
3. Meditate to start your day!
!
Benefits: Meditation has a myriad of health and emotional benefits. It’s been proven to
reduce stress and anxiety; improve memory and learning; lower blood pressure and
reduce the risk of heart attacks and strokes; extend your attention span; increase
creativity; and reduce pain. !
!
Habit Actions: Begin your day with a short meditation practice. Determine a trigger (a
previously established habit like brushing your teeth) you can attach to your new
meditation habit. Begin your meditation immediately after the trigger, and meditate for
just five minutes a day for the first week, working up to your optimal amount of time. If
you need more instruction on proper meditation, please read this post.!
!
4. Make your bed!
!
Benefits: According to a Navy Seal, Admiral William McRaven, making the bed may be
the best way to start off your day. He says, “If you make your bed every morning you will
have accomplished the first task of the day. It will give you a small sense of pride and it
will encourage you to do another task and another and another. By the end of the day,
that one task completed will have turned into many tasks completed. Making your bed
will also reinforce the fact that little things in life matter.” Making your bed every morning
is correlated with better productivity and stronger skills at sticking with a budget.!
!
Habit Actions: Use getting out of the bed as the trigger to make it. Don’t go to the
bathroom, brush your teeth, or leave the room until your bed is made. Making the bed
will eliminate the temptation to get back in it. This is a habit that takes less than five
minutes, so you’ll never need to increase the amount of time spent on it.!
!
!
5. Set 3-4 daily goals!
!
Benefits: Setting three to four big goals for your day first thing in the morning gives you
benchmarks for daily productivity. It also helps you create specific tasks to address your
bigger monthly or quarterly goals. Three or four goals is a good number, as they can be
spaced out during the day. You can do two in the morning before lunch and two in the
afternoon. Or complete one in the morning, one at midday, and one in the late
afternoon. Also, three or four goals isn’t overwhelming — it’s realistic. If you finish them
early, you can always set more.!
!
4. Habit Actions: Select a morning trigger for writing down your daily goals. A good time is
while you’re still in bed, before you start your morning routine. Another good time is
while you’re drinking your coffee or having breakfast. Have a pen and paper or your
phone handy near the place where you’ll write your goals. Write your goals before you
leave the house.!
!
6. Perform you hardest goal first!
!
Benefits: Mark Twain suggest, ““Eat a live frog first thing in the morning and nothing
worse will happen to you the rest of the day.” You don’t have to eat a frog, but getting
that weighty, dreaded task or goal out of your way gives you energy for the rest of your
day. Procrastination creates anxiety and makes you feel bad about yourself. !
!
Habit Actions: Once you begin your work day, determine what your trigger will be to
start working on your hardest goal. It might be as soon as you sit down at your desk. Try
to avoid looking at email or social media and just get started on the task. It it involves
many small tasks, break them down and do the most difficult or tedious tasks first to get
them out of the way.!
!
7. Eat breakfast with your family!
!
Benefits: Research shows eating breakfast as a family has a positive impact on the
health of family members, particularly adolescents. A University of Minnesota study
found that eating together as a family improved diet quality and lowered the risk for
becoming overweight. It’s also beneficial for your family relationships, as you begin your
day with connection and communication.!
!
Habit Actions: Decide how many days a week you and your family can eat breakfast
together, and determine a time that works for everyone. Discuss the plan with your
spouse and communicate it to your children. Decide who will cook, who will clean up,
and what the ground rules are at the table (ie: no phones, no homework, no reading the
newspaper, etc.). Since this is a group habit, setting a trigger will be harder, but in
general the trigger can be when the food preparer calls everyone for breakfast. !
!
8. Eat a healthy breakfast!
!
Benefits: A pop tart or glazed doughnut don’t count as a healthy breakfast. These
choices cause a huge blood sugar peak that leads to an even bigger sugar crash. Plus,
they’re loaded with fat-packing calories. Breakfast provides you with the energy and
nutrients that lead to increased concentration and productivity, and studies show that a
healthy breakfast can help you maintain a healthy body weight. A healthy breakfast can
consist of a mix of whole grains, lean protein, fruits and vegetables, and low fat dairy
products.!
!
!
5. Habit Actions: Spend some time planning four or five healthy breakfast items that are
low in fat and calories. Be sure to mix protein and carbs to give you energy throughout
the day. Plan in advance what you’ll eat each morning of the week. The night before,
make sure you have all of the ingredients you need and prepare your cooking space.
Have a quick and healthy option in case you’re running late. Here’s a great list of 34
healthy breakfasts.!
!
9. Exercise early!
!
Benefits: It’s not easy to get your body moving first thing in the morning, but research
shows people who exercise in the morning stick to their workout plans better than those
who wait until later. Also, working out in the morning can actually increase the positive
impact that exercise has on your heart, and morning exercise helps your body burn
calories faster and more efficiently throughout the day.!
!
Habit Actions: Decide the exercise program you want to pursue and the optimal
amount of time you want to spend on it. Determine a trigger for your exercise routine —
one that’s timed so you can eventually work up to your optimal workout time. Practice
your exercise habit for just five minutes a day for the first week, slowly building to your
desired amount of time over the next few weeks.!
!
10. Speak affirmations!
!
Benefits: The principle of positive affirmation is based on the power of the mind. The
more you repeat positive thoughts and words, the more neural pathways you create to
support your thoughts. Studies show people who replace negative thoughts with
repetitive positive affirmations have stronger muscles. The same report suggests
muscles tend to become weak when a person thinks and verbalizes he is tired or that
he cannot do a particular thing. Positive affirmation not only affects the physical body,
but also the emotional well-being of a person. Affirmations reduce stress, make you feel
happier, and give you a sense of control over your life.!
!
Habit Actions: Create a list of affirmations related to areas of your life you want to
improve. If you don’t know how to write or speak affirmations, this article can give you
guidance. Also, here’s a list of 500 affirmations in different life areas you can use. Write
or choose an affirmation to work on for four to six weeks. Set a time in the morning after
a trigger you select to repeat your affirmation. Say it out loud in the mirror several times,
and write it down in your journal.!
!
!
11. Visualize an outcome!
!
Benefits: Michael Phelps used visualization during the 2012 London Olympics when he
won six medals. The night before a swim, he visualized the entire race, doing it
perfectly. During the Wimbledon Men’s Final, winner Novak Djokovic took a bathroom
6. break to visualize the remainder of the game, ultimately defeating Roger Federer, who
had just won the previous set. A study looking at brain patterns in weightlifters
discovered the patterns activated when a lifter hoisted hundreds of pounds were
similarly activated when they only imagined lifting. Visualization is almost as effective as
true physical practice, as many studies now show that thoughts produce the same
mental instructions as actions. Visualization impacts not just motor control, but also
attention, perception, planning, and memory.!
!
Habit Actions: Determine a daily task or long term goal you want to achieve. Think
about the final outcome you desire very specifically, and break down the goal or task
into the actions required to perform it. Decide on a time of day and a trigger for your
visualization time. If you can visualize twice a day, that will benefit your outcome even
more. !
!
12. Set a timer for productivity!
!
Benefits: To increase your productivity, set a timer for a period of time during which you
work on a project or goal without stopping. The timer motivates you to work harder
without quitting, and it gives you the comfort of knowing you’ll have a break within a
certain amount of time. This is known as the Pomodoro Technique, developed by
Francesco Cirillo in the late 1980’s, whereby you work in timed intervals of traditionally
25 minutes, separated by short breaks. This time management method is based on the
idea that frequent breaks improve mental agility.!
!
Habit Actions: Use your smartphone, an online timer, or an egg timer to time yourself
as you work. Decide how long you wish to work without stopping. You likely already
have the habit of working longer than five minutes at a stretch, so use your current time
comfort level to begin the habit. Then increase the time weekly until you reach your
optimal amount of work time before the timer goes off. Plan a reward or treat after the
timer goes off, like getting up to stretch or walk outside.!
!
13. Speak authentically!
!
Benefits: We get in the habit of speaking with professional jargon or in the vernacular
of our particular life roles. Regardless of your profession or role, people relate more to
authenticity and will likely find you more truthful, approachable, and engaging when you
drop the pretense. Even when you are in a position to lead, manage, or reprimand, you
can speak authentically, treating others with kindness and respect.!
!
Habit Actions: Choose a setting in which you wish to practice speaking authentically.
This can be at home or work, but this first effort should be in a setting where you feel
safe and confident. Think about ways you’ve been inauthentic in your communication.
Here’s a great article on authentic communication tips to help you speak from the heart.
Implement some of these ideas in your practice efforts.!
!
7. 14. Work standing up!
!
Benefits: Sitting all day at a desk for a period of years as been associated with a range
of health problems, from obesity to diabetes to cancer. The average worker spends
nearly six hours a day sitting. However, a 2012 study found that if the average American
reduced sitting time to three hours a day, life expectancy would increase by two years.
Even if you don’t have a standing desk, you can perform some of your work while
standing and improve your health at the same time. In fact, experts suggest splitting
your time between standing and sitting, as too much standing can cause to back, knee
or foot problems. !
!
Habit Actions: If you don’t have a standing desk, do some of your work tasks while
standing, such as talking on the phone, reading a document, or going through emails. If
you have a laptop computer, elevate it on your desk so you can read and type while
standing. On days when you must sit a lot, take frequent breaks to stand and stretch.!
!
15. Walk in nature!
!
Benefits: Walking in nature promotes both physical and mental health By examining the
body’s relationship with stress after walking through an urban and a green environment,
researchers found those who walked in nature have far less cortisol, a stress hormone.
They also learned students with moderate to severe depression had a significant
increase in both mood and short-term memory after a nature walk. Spending time in
nature also stimulates creativity and problem solving.!
!
Habit Actions: Try to take a walk in nature several times a week, even for just a few
minutes. If walking is your form of exercise, schedule your walk on a path or greenway
rather than a busy street. If you work near a park, take your lunch break outside in a
natural setting.!
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16. Remove distractions!
!
Benefits: Sustained focus is the cornerstone of productivity and success. The
increasing number of distractions around us make in nearly impossible to focus unless
we mindfully eliminate them. Over 90% of (the US) population reports they multitask,
performing one task while distracted with another. These distractions affect memory and
performance, but resisting distractions builds a strong bond in your memory, allowing
you to hold on to your original task.!
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Habit Actions: Clear your desk, close down all other computer browsers but the one
you’re working on, turn off your phone and email alerts, close your door, and take care
of any physical needs before you begin a project or task. Use the beginning moments of
a task to trigger removing distractions.!
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8. 17. Eat small meals frequently!
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Benefits: A 2001 study in The British Medical Journal detailed research showing that
people who ate six small meals a day had a five percent lower average cholesterol level
than people who ate one or two larger meals. Eating frequent small meals also is
associated with reduced risk for obesity and may help stabilize blood sugar and energy
levels.!
!
Habit Actions: If you’re transitioning from three square meals a day to more frequent
small meals (like five or six a day), you’ll need to do some pre-planning. You don’t want
to increase your calorie intake, so take some time to decide how many calories you
want a day, and plan out a weekly menu. You may want to begin by simply splitting one
of your current meals into two parts. You could eat one part of your “lunch” at 11:00 a.m.
and the rest at 2:00 or 3:00 p.m. Here are some great suggestions for small meals.!
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18. Drink water all day!
!
Benefits: Water helps you maintain a balance of body fluids, control calories, energize
muscles, keep you kidneys healthy, and maintain normal bowel function. A good rule of
thumb for the amount of water you need daily is the “8 by 8” rule. Drink eight, eight
ounce glasses of water throughout the day. !
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Habit Actions: Keep a water glass or bottle on your desk or workspace. Try to finish the
water in five to ten minutes. Then every time you get up to use the restroom or do
something else, refill your glass. Try to have your first four glasses by 2:00 or 3:00 in the
afternoon, and your second four glass between afternoon and bedtime. !
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19. Do resistance training!
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Benefits: Strength training like lifting weights or working on resistance machines
protects bone health and muscle mass. If helps you develop better balance and
coordination, boosts energy levels, and improves your mood. It burns calories and
continues to burn them even after you’ve finished your resistance workout. And of
course, strength training makes you stronger and more toned.!
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Habit Actions: If you are new to resistance training, there’s a lot you can do to begin
this habit without going to the gym or using weights. Begin a five minute a day
resistance training habit attached to a trigger. Alternate days with upper and lower body
workouts, and increase your time slowly over the subsequent weeks. Here are 50 great
body weight exercises you can do anywhere. !
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20. Increase fruits and vegetables in your diet!
!
Benefits: Research shows people who eat seven or more servings of vegetables and
fruit a day have a 42 percent lower risk of dying from any cause. They have a lower risk
9. of getting heart disease or cancer. Vegetables contain antioxidants and other disease
fighting compounds that are difficult to get anywhere else. The phytochemicals in plants
can reduce inflammation, eliminate carcinogens, and regulate the rate at which your
cells reproduce, get rid of old cells, and maintain DNA. !
!
Habit Actions: Begin this diet change habit by adding one fruit or veggie to one meal a
day. For example, add a bowl of fresh berries to your breakfast or a salad to your usual
sandwich for lunch. Do this for a week or two, and then add another item to a different
meal. Continue adding fruits and veggies until you reach seven or more servings a day.!
!
21. Make love more often!
!
Benefits: Aside from the obvious benefits, an active sex life boosts your immune
system, improves your libido, lowers blood pressure, burns about five calories a minute,
lowers the risk of heart attack, may ward off prostate cancer, improves sleep, and
reduces stress. It can also improve relationship intimacy, boost your confidence, and
improves your overall mood.!
!
Habit Actions: Have a conversation with your spouse or partner and decide together
how many times a week or month you want to have sex. Although spontaneity is great,
our busy lives sometimes force us to plan for sex. Discuss the best nights of the week
and the best time of day. Since this habit involves two people, having a mutual trigger
might be helpful. For example, your trigger could be putting the kids to bed on Friday
nights or once you have your coffee in the morning. You might like this article on the
brain and great sex.!
!
22. Push past your comfort zone!
!
Benefits: Pushing past your comfort zone means doing things that you know are good
for you or will improve your life even though they make you highly uncomfortable. When
you stretch yourself this way, you learn to take risks and accept the possibility of failure.
You let go of the need for perfection. It gives you more control over your life and builds
your confidence in yourself. Pushing past your comfort zone helps you break free of
limitations and live more authentically, doing what you know is best rather than what the
world tells you is best.!
!
Habit Actions: Pick one small area where you can practice stretching yourself. Maybe
you speak your opinions in meetings more often, or you decide to share your writing on
a blog. Optimally, choose something you can practice daily or nearly every day. As you
feel more comfortable with this first stretch, choose another more difficult challenge.!
!
23. Learn to speak publicly!
!
Benefits: The biggest fear all people have worldwide is public speaking. It even beats
out fear of death. Why should people bother to master this scary habit? Because there
are so many personal and professional benefits. Public speaking improves critical
10. thinking skills, boosts your power of persuasion, and enhances your verbal
communication skills. A good public speaker can help inspire change, motivate action,
and create new connections. Knowing how to speak publicly also gives you a huge
boost in self-esteem.!
!
Habit Actions: Begin to improve your skills by reading, researching and observing good
communication skills. Learn how to improve these basic skills when you’re in small
group situations to help prepare you for bigger groups. This article on communication
can help you. Research public speaking courses in your area and go for a visit to see
how you like it before you commit. Good public speaking courses lead you slowly
through the skills of speaking in a safe, supportive environment to help you avoid
excessive anxiety. !
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24. Simplify everything!
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Benefits: Complexity and distractions in life and work can kill productivity, success, and
even happiness. Too much stuff, too many obligations, too many projects, too many “to-
do’s” on your list makes you feel like a reactor rather than the creator of your life. When
you streamline your life and environment, you give yourself time to truly enjoy and
perfect what is most important. You can focus deeply on your values rather than
skimming the surface of everything.!
!
Habit Actions: Simplifying is a ongoing process, a journey rather than a final
destination. Begin with one small area of your life where you feel overwhelmed.
Perhaps you feel overcommitted with activities, or you took on a project that’s pushing
your over the edge. Maybe the clutter in your garage is getting to you. Start small and
begin to cut back, clean up, or simplify this life area. Choose a daily trigger, and use five
to ten minutes a day to work on simplifying one thing. The move on to another . . . and
another.!
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25. Track your spending!
!
Benefits: Tracking your spending is one of the best ways to find out exactly where your
money is going. As you collect this information, you’ll create a good baseline for creating
a budget for yourself. It helps you make decisions to reach your financial goals related
to savings, retirement, and future spending. It also gives you a sense of control by
providing factual information about your past behaviors so you can adjust them based
on your goals.!
!
Habit Actions: Track your spending for one full month. The easiest way to do this is by
carrying a small notebook and pen with you, or using your smartphone, to write down
everything you spend every day for one full month. You can also choose a no cash
system for a full month in which you use one credit card. Use the moments after a
purchase as the trigger to track the expense. If you don’t note it immediately, you’re
likely to forget later.!
!
11. 26. Keep a journal!
!
Benefits: Research studies show keeping a journal has many surprising health
benefits. It helps you process stress, deal with emotional trauma, improve mood,
improve memory and performance, and improve a variety of medical conditions. There’s
even a Center for Journal Therapy dedicated to the mental health benefits of regular
journaling. In addition to the health benefits, journaling boosts creativity, serves as a
permanent record of your life, and helps you clarify your thoughts.!
!
Habit Actions: Decide how you want to write a journal — the old-fashioned way with a
pen and notebook, on your computer, or using a special app for your phone. Decide on
the time of day you want to write, and determine the eventual amount of time you want
to write (maybe 15-20 minutes). Select a trigger and begin with just five minutes a day
immediately after your trigger. Increase your writing time slowly over the coming weeks.!
!
27. Define your core values!
!
Benefits: Your core values are your defining life principles. They help you clarify what is
most important in your work and life, and provide a navigation system for making big
decisions, finding your life passion, building your confidence, and living authentically.
Defining your core values enhance your self-awareness, improve your relationships,
and help you set and achieve your goals.!
!
Habit Actions: Set aside an hour to work on defining your values. Be sure this is quiet
time when you won’t be distracted or interrupted. Visit this list of 400 value words to
jumpstart your thoughts. Circle any words that resonate with you as a possible value.
Then reduce the list of circled words to your top five for your personal life and your
professional life. Once you have your lists refined, compare your values to the way you
are living right now. Examine how you might be living outside of your values and what
you can do to realign your life and values.!
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28. Read before work!
!
Benefits: Inspirational reading before you start your work day will help you get your day
off to a positive start. It puts you in the right frame of mind for motivation and success. It
forces you to take your mind off the upcoming stresses of the day, and instead set the
tone for the day before you tackle your tasks and projects. What you choose to read can
relate to your business, personal development, or your spiritual life. The common
denominator is that it’s uplifting, empowering, and useful for you.!
!
Habit Actions: Decide the kind of reading material you find inspirational. A book with
short chapters and pithy inspiration or a blog with short articles might work best in the
morning when you don’t have much time. Determine the trigger for your reading time
and the eventual amount of time you can devote to reading in the morning. Begin with
just five minutes of reading after your trigger and increase the time slowly in the coming
weeks. !
12. !
29. Measure every goal!
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Benefits: Making progress toward your personal and professional goals has been
shown to improve confidence, well-being, and overall happiness — as long as the goals
are in line with your values and motives. Setting growth goals (rather than avoidance
goals) and reaching milestones with those goals on weekly, monthly, and yearly
schedules motivates you to work harder on your goals and set more challenging goals
in the future.!
!
Habit Actions: Every goal needs to be assigned measurable units (to quantify success)
and a unit of time (against which you’ll measure your success). Units of time can be
terminal which can be recurring or one-time actions. For some goals, you’ll need to
define what success means for each measurable unit. With other goals, success is
obvious. Determine a timeframe in which to complete your goals, and conduct regular
check-ins on your progress. There are a variety of apps and devices for tracking your
goals. Read this article for ideas on self-tracking.!
!
30. Batch your tasks!
!
Benefits: Batching your tasks is a form of time management where you dedicate blocks
of time to similar tasks so you can decrease distractions and improve productivity.
Batching helps you boost creativity and mental sharpness, as well as decrease fatigue,
procrastination, and stress. After each batch of similar tasks, you take a planned break
to recharge, and then move on to another batch of tasks.!
!
Habit Actions: Write down all of the tasks you need to complete in a day. Circle a group
of similar tasks and re-write them on another list. Assign an amount of time to each task
and total the time it will take to complete the batch. Go back to your complete task list,
and create another batch, following the same routine. Determine the hardest and
easiest batches to complete. Work on the hardest batches early in the day (or when you
have the most energy), and save the easier ones for times when you energy is low.!
!
31. Practice daily gratitude!
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Benefits: Practicing gratitude by focusing on everything that is good in your life has
many health and emotional benefits. It is associated with better sleep and less stress. It
reduces headaches, sore muscles, stomach pain, and nausea. Research proves those
who practice gratitude exercise more regularly, have better appetites, report less illness,
and generally feel healthier. It increases self-esteem, improves your outlook, and is one
of the actions shown to make people happier in general.!
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13. Habit Actions: There are many ways to begin a gratitude practice. You can journal
about it. You can meditate on one particular area of gratitude. You can write a gratitude
list. You can create a vision board. Or you can simply visualize each situation or person
for whom you feel grateful. Determine the kind of gratitude practice you wish to follow,
the optimal amount of time you want to practice, and the time of day you’ll practice.
Choose a trigger, and perform your gratitude practice immediately after it. Increase your
time slowly.!
!
32. Meet with a mentor!
!
Benefits: A mentor is an experienced and trusted advisor who takes an interest in you
and your success. A good mentor can provide detailed industry knowledge and personal
introductions to important contacts. They can help you navigate the emotions,
complications, frustrations, and potential roadblocks in your business and life. Mentors
can inspire you to bring out the best in yourself, and help stretch you to meet new
challenges and opportunities.!
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Habit Actions: If you don’t have a mentor, your first action is to find one. Read this
article on the mentoring relationship and how to make a mentor connection. Once you
have a mentor, determine with that person how often you will speak or meet and the
specifics of how the mentor is willing to advise you. Honor the mentor’s time and always
be responsive and grateful for the mentor’s input.!
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33. Improve your EQ!
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Benefits: Your EQ is your emotional intelligence quotient. It is made up of four core
skills: self-awareness, self-management, social awareness, and relationship
management. When we recognize and regulate these areas, we improve our
interactions and relationships in both personal and professional settings. A higher EQ
boosts your confidence, affords more self-control, helps you navigate conflict, and
makes you a better communicator.!
!
Habit Actions: Begin by learning your current emotional intelligence score by taking
this EQ assessment. Once you review your results, identify areas where you need to
improve your EQ. You can read this article on ways to improve your emotional
intelligence. Begin with one skill to focus on for the next four to six weeks. Your practice
on the skill will be triggered by the situations that arise where you need to improve the
skill. You might put a rubber band on your wrist to remind you of the new behaviors or
reactions you’re working on.!
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34. Learn something new daily!
!
Benefits: Learning for the sake of learning improves our lives in many ways. It
broadens our perspectives, helps us adapt to new situations, feeds innovation and
creativity, deepens our character, makes us more interesting people, affords more
confidence, and increases our success in work and life. Daily learning should cover a
14. wide range of interests and topics that you might not normally encounter in your regular
routine.!
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Habit Actions: Begin by writing an extensive list of your interests in everything from
health to politics. Write a separate list of specific things you’d like to learn related to your
career. Do some online research of books, blogs, courses, and other sites that will be
learning resources for you. Determine how much time you want to devote to daily
learning, and whether you want to pursue one main topic daily for a period of time or
various topics each day. Select your trigger and time of day, and begin your practice
with just five minutes a day, increasing your time slowly.!
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35. Use travel time productively!
!
Benefits: If you commute to work daily or have to travel by plane frequently, this “dead”
time is actually optimal time for productivity. You can catch up on phone calls (using a
headset if you’re driving), listen to an inspiring podcast or CD, play relaxing music, or
brainstorm your next big project. If you aren’t driving, you can write correspondence,
read a book, outline an idea, or even take a power nap.!
!
Habit Actions: If you travel or commute regularly, plan in advance various ways you
can use this time productively. Purchase earphones or a headset so you can talk on
your phone hands-free. Download interesting podcasts or keep a collection of inspiring
CD’s in your car. Keep a list of ideas or projects you want to brainstorm, and a way to
make notes about your thoughts either through writing or dictation.!
!
36. Have fun daily!
!
Benefits: Being successful and productive is hard work, even when you enjoy it.
Successful people know they need balance and that play is an important part of
balance. Time for fun should be part of your daily schedule to counter-balance stress
and low energy. Fun gives you an endorphin boost that creates feelings of pleasure. It
also creates opportunities for bonding with others. A life balanced with optimism and fun
improves your mental and physical health by reducing the effects of stress. Fun also
helps you recharge your energy, productivity, and creativity.!
!
Habit Actions: Make a list of activities that are relaxing and fun. Try not to include
anything that might cause you stress, like competitive sports or working on a
complicated hobby. This time of fun should be invigorating or relaxing. It should lift you
up and bring you joy. Having fun should be an easy habit to create, unless you
associate it with laziness or feel guilty about not being “productive.” The more you
practice having fun, the more you will see its benefits. Decide how long you can spend
on it each day and the time of day you want to engage in a fun activity. !
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15. 37. Delegate draining tasks!
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Benefits: In your personal and professional life, you have many necessary tasks, but
there are some you don’t like. You find them tedious, unproductive, or draining.
Sometimes we hold on to these tasks because we feel lazy if we delegate or worry no
one else will handle them properly. By delegating these tasks to others, you free
yourself to pursue more important tasks. You increase your productivity, remove a
source of stress from your life, and offer someone else an opportunity to shine at
something you dislike. Even if you must pay someone to handle a draining task, you
generally find it well worth the expense because of the time and energy gained.!
!
Habit Actions: Make two lists of draining tasks — one for work and another for your
personal life. From each list, choose the most draining task or the one that would free
up the most time. You might have several tasks you can group together and delegate.
Brainstorm people to whom you might delegate these tasks, and arrange to meet with
them. Don’t give up if the first person doesn’t work out. Keep looking. Spend some time
thinking about how you’ll feel without these tasks on your plate. !
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38. Improve your writing skills!
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Benefits: Effective writing tells others about your intelligence and expertise. In fact,
strong writers are viewed as more professional and knowledgable and are more likely to
get jobs and promotions. Businesses repeatedly cite “communication skills” as the
single most desirable trait in new employees. When you write well, people are quicker to
trust you and can better understand what you’re trying to communicate. Writing well
allows you to express your ideas and insights creatively and work through problems
more effectively. !
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Habit Actions: One of the best ways to improve your writing is by reading. If you have
an established habit of reading, start to pay attention to the way the author writes and
what you do and don’t like about their style. Writing well also requires regular practice.
The more you write, the better you become. Consider adopting the habit of journaling or
create a blog where you regularly write articles. Buff up your knowledge of grammar,
vocabulary, and syntax. You might enjoy this article about writing with confidence.!
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39. Find your passion!
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Benefits: Finding work or even a side venture that you really love, something that
makes you come alive, is an outward expression of your most authentic self. Your
passion infuses your life with purpose, meaningful, and fulfillment. It allows you to
express your innate talents in a way that supports and honors your values, while
providing a wellspring of joy and satisfaction. When you pursue your passion, you work
almost effortlessly because you are so engaged in it. You can become an expert more
quickly because you aren’t spending energy resisting. Following your passion afford
opportunities and opens door for new ventures. It also allows you to leave a legacy that
reflects your mark on the world.!
16. !
Habit Actions: Finding your passion takes time and patience. There are steps you
need to follow to help you uncover what you are meant to do. Carve out an hour a day
or every other day to work on finding it. You can begin by working on it for five or ten
minutes and slowly build up your time. To help you with the steps of discovering your
passion, consider taking my Path to Passion Course or read my book, The 52-Week
Life Passion Project. !
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Conclusion!
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Developing positive habits and goals undoubtedly upgrades your quality of life, your
health, and your success in life. Each habit you incorporate can be goal in itself, or it
can be a step on the path to a larger success goal. !
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Either way, learning to develop power habits puts rocket fuel in your productivity engine,
allowing you to achieve far more than you ever imagined. What new habits will you
pursue?!
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I hope you enjoyed this eBook and were inspired to create a new power habit for
yourself. If you need support in forming habits that stick, please check out my Sticky
Habits Course where you’ll learn a simple method for habit creation, as well has have
support and accountability through the process.!
!
Learn more here ==> The Sticky Habits Course