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Help, Tips and Guidance to improve all aspects of your life
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7 Super Fast Remedies for a Pulled Muscle in Neck

22. June 2018 - 17:00
Imagine if you could apply a simple strategy to stop feeling that stingy pain in your neck. That pain that made you utter “not again!” once you’ve crawled out of your bed in the morning. Don’t worry! In this article, you will learn 7 super fast remedies for your pulled muscle in neck. If you [...]

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How Relaxing Music for Kids Can Help ADHD (+ Music Recommendations)

21. June 2018 - 17:00
Think about it, that adrenalin-pumping playlist on your iPod motivates us to keep going with our workout far more effectively than any fitness coach; whilst that mix of soft, gentle piano music can really help us unwind after a long, tiring day. No matter what’s going on in our lives, it’s rare to find a [...]

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18 Fun Activities for Kids to Do on a Rainy Day

20. June 2018 - 18:00
For energetic and restless kids, being cooped up inside can be a damper. The same toys and books can get boring quickly. It may be tempting and easy to resort to screen time to keep your kids entertained but there are so many other activities that are much more beneficial for their development and creativity. [...]

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6 Compelling Reasons to Try Couples Yoga (And the Best Poses to Try)

20. June 2018 - 17:00
Yoga is an integrated exercise that includes training both body and mind. In addition to contemplation, its techniques are numerous including relaxation and physical movements. Yet couples yoga is unique in its nature and reasons. It has its own compelling reasons that make it both necessary and fun. Sometimes intimate couples’ relationship undergoes some kind [...]

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How To Raise Healthy, Happy Kids After Going Through a Divorce

19. June 2018 - 18:00
I have had several friends vow to never marry in life because they were so traumatized by their parent’s divorce. Divorce can be extremely difficult on children. Many times they don’t understand why the divorce had to happen or they may blame themselves as the cause of the divorce. They can also develop a deep [...]

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15 Trustworthy Techniques to Prevent Relationship Problems

19. June 2018 - 17:00
One of the most exciting times is the feeling of entering into a new romantic relationship with someone. You can’t get enough of the other person as the two of you are floating on cloud nine. Unfortunately, this period commonly known as the honeymoon phase is just that. It’s a phase. Small things start to [...]

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What Foods Have the Most Brain Vitamins for Enhanced Mental Strength

18. June 2018 - 18:00
Your brain is the house your mind lives in. The brain is the most high-powered organ we have and requires the right amount and type of fuel to work properly. When we don’t give our brain the right fuel, it slows us down, dampers our focus, makes us more unhappy and unmotivated. If you want [...]

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Smart Goals Template to Help Leaders Attain Success Easily

18. June 2018 - 17:00
Recently, I wrote about how to make SMART goals work for you and explained why your “why” was the missing piece of the SMART goal formula. In this article, I am going to take you through the steps of using SMART goals to achieve your goals as a leader of a team of people and [...]

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How to Nix Your Credit Card Debt in Less Than 3 Years

14. June 2018 - 19:00
Debt is never a fun thing to be in. But, there are many actions that you can take that will help you rid yourself of the burden of debt once and for all. By coming up with a set plan, eliminating your debt can feel much easier than constantly thinking about it. This post will [...]

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Meditation for Beginners: How to Meditate Deeply and Quickly

13. June 2018 - 17:00
Imagine yourself running at top speed. After a few minutes pass, you feel yourself slowly getting out of breath. You feel the aches in your muscles as your body slows down but you keep pushing yourself to keep going. Eventually, you collapse because you’ve exhausted all energy and you can no longer function. For many [...]

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How Much Money Do I Need to Retire? Find Your Answer Here

12. June 2018 - 18:00
It is never too early nor is it ever too late to start planning for retirement. It ultimately depends on your way of life, where are you living, and whether you need to let go of anything. A successful retirement strategy is to have enough pay to cover your expenses with a little cash going [...]

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Can a Dysfunctional Family Become Functional?

11. June 2018 - 18:00
A dysfunctional family is more than disagreement or constant arguments. Anything from plain neglect, to abuse and even verbal and physical violence is the everyday experience of those who are part of a dysfunctional family. You know how this looks: Parents constantly comparing children. Siblings in conflict because of tolerated bullying. Domestic violence. Adultery… And [...]

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Writing Journal for a Better and More Productive Self (The How-To Guide)

11. June 2018 - 16:45
How many times have rampant thoughts distracted you from your work? How many times have ideas popped in and popped out before you had a chance to capture them? Or maybe clarity has gone missing in action and you would like to find it again? As a busy person, it is not uncommon for your [...]

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8 Powerful Reasons to Love Your Enemies

8. June 2018 - 18:00

We’ve all got our enemies; people who take pleasure in causing us pain and misery. Sometimes, the development of an enemy is due to certain differences in your characters and events have led to that. Other times, some people end up hating you for apparently no reason at all.

Regardless of how you got this enemy, as opposed to the paradigm of fighting fire with fire, consider the following reasons and see why you should actually appreciate your enemies. This article will show you not only how to not be bothered by your enemies, but how to actually foster love for them.

Read on to learn the secret.

1. It’s a practical lesson in anger management

To be honest, your enemies are the best people to help you understand your sense of anger management. When it might be true that your enemies have a way of bringing out the worst in you as regards anger, it is also true that they can help you in your quest to have that anger managed. You can’t get truly angry at someone you love and it is only in that time when you get truly annoyed that you learn how to manage it.

Anger management is more effective when it is in practice and not in theory

Your enemies are like the therapists who you need, but actually don’t want. Inasmuch as you might want to hate them, they provide you an opportunity to control the anger impulse that you have.

2. It’s an opportunity for healthy competition

You might not know it, but your enemies make for great rivals as they help harness the competitor in you (sometimes, you might not even know or bee conversant with this competitive side until you come across an adversary). You get the right motivation to compete and this can go a long way to spur you to victory.

However, while doing so, it is also essential that you remember not to become a worse version of yourself while competing. Working against an adversary is tricky, and you need to ensure that you don’t cause harm to yourself or your morals in the process. Healthy competition is all you need to get out of this.

3. Their negative comments can help you make a breakthrough

It is true that your enemies never really have much good to say about you. However, in as much as they might be talking out of a place of hate, there might be some truth to what they’re saying.

To wit, whenever you hear something mean or nasty from an enemy, you might want to take a step back and evaluate yourself. There is a chance that what this enemy is saying is true and coming to face that fact is a major step in helping you to become a better person overall. This is another testament to the fact that enemies can be therapists in their own way.

4. Enemies can also be powerful allies

Loving your enemies can also mean making an effort to interact and make peace with them. In the end, if you are able to establish some common ground and patch things up, you’ll have succeeded in making another friend. And who doesn’t need friends?

This can also help you in working with people in the long run. You get to hone your inter-personal skills, and that can be a big plus to your ledger.

5. It gives you the ability to realize positivity

In a multitude of negativity, a speck of positivity always seems to find its way through.

Sometimes, a knowledge of the fact that you have enemies will also help you to focus on the many positives and good things that are in your life. A lot of times, we neglect what really matters in life. This can be due to being overly concerned with the enemies we have.

However, it is also possible for this acknowledgement to spur you to take a step back and appreciate the goo things (and people who surround you).

6. There might just be a misunderstanding

Sometimes, the reason why you have an enemy might be something very innocuous. You might not have known the cause of this fractured relationship and your enemy will help complete the picture.

Simply approaching them will help you to understand the reason for the fracture. This, in turn, can help you to work towards healing your relationship moving forward. Misunderstandings happen, and you need to be able to work around them.

7. You learn to appreciate love as well

A constant reminder of the fact that there are enemies will also help you not to take those who love you for granted. Love and hate are two opposing emotions and it is possible for one to momentarily overshadow the other.

However, while you’ll always have enemies, there will also always be people who love you. These people need to be appreciated for what they do for you. Never let the hate projected to you from your enemies take the place of that.

8. Do you really need the hate?

The truth is that enemies bring only toxic emotions and generate bad reactions from you. If you’re truly to live a prosperous life, you can’t really be carrying all this baggage around.

Hate is bad and you should try all you can to get rid of it. It is a well-known fact that nobody can get really far in life while carrying a lot of emotional baggage. Well, hate is the biggest form of emotional baggage there is.

The post 8 Powerful Reasons to Love Your Enemies appeared first on Lifehack.

Signs Your Lack of Sleep Is Slowly Killing You (And How to Turn Around)

8. June 2018 - 17:00

You hear it over and over again like a broken record: get good sleep on a daily basis, or you’ll suffer the consequences.

Genetically, there are the lucky few who can get away with a lack of sleep and still function at a high level. Let’s face it though — that isn’t you.

Getting great (or at least good) sleep requires a proactive approach and naturally, we’re not exactly the best at this whole strategized approach to sleeping well.

Waking up tired isn’t just about a crappy feeling; it affects your health, your mood and your cognitive function. It’s safe to say we aren’t at our peak performance under the influence of lack of sleep. As much as we love coffee or any source of caffeine, the solution lies in your ability to change your patterns.

The good news is that it’s completely within your control. I’ll show you several strategies you can implement to gain the upper hand in your quest to obtain a proper night’s sleep.

Signs you’re sleep deprived

The alarm yells and you hit the snooze button, hoping for a small window of reprieve. It works until you’re jolted awake by the consistent efficiency of the alarm clock again. So much for hoping it suddenly breaks so you can get an excuse to sleep in.

You begrudgingly get up after the third snooze cycle, haphazardly making your way into the kitchen to start brewing that cup of coffee you so desperately need. All the while you’re swearing at yourself, decrying that this is in fact the last time you’re going to go to bed late this late and wake up.

With the liquid injection of caffeine taking effect, it’s smooth sailing in the morning but before you know it, lunch is around the corner and you’re downing some carb-heavy meal with your colleagues. With a belly full, you settle back in to focus and like clockwork, your eyes shut and your head nods as you fight a losing battle with the nap gods.

You somehow weather this storm, wondering why companies don’t allow siestas that you always hear so many positive things about from your Spanish friends.

It’s now time to head home and after fighting some traffic that routinely rears its ugly head, you’re back at your place. You’re exhausted mentally and physically. Besides playing with the kids and talking with your significant other, you’ve got just enough energy to eat dinner. But of course you conveniently forgot to pick up the dry cleaning on the way home.

Does this sound like you?

If you paid attention to the hypothetical and quite common situation above, you’ll notice a number of areas that sleep affects: your career, personal life, physical state, and mental state.

Dark eye circles, wrinkles, brain fog, a lack of focus and forgetting things are some examples of far-reaching effects low sleep has in almost every area of your life.

How lack of sleep affects your brain performance

In today’s fast-paced and overly-stimulating society, it’s a full time job in itself trying to stay on track and keep your focus on the task at hand. We’re the masters of multi-tasking and that’s not always a good thing.

When you’re tired, your cognitive function decreases as a result of neurons (the basic building block cells of the brain) having trouble communicating properly. This leads to temporary mental lapses that affect both memory and your personal visual perception.

In other words, you become more forgetful. You get distracted more easily and lose focus. You can’t think straight, better known as brain fog.

How long does it take for all this to happen? Just one bad night of sleep.

How lack of sleep affects your health

While battling the brain, you’re also at severe risk of affecting your overall health if you can’t manage enough sleep.

Here are some of the effects you could experience:[1]

  • Heart disease – You have a 48% increased chance of heart disease, including an elevated risk of a heart attack.[2]
  • High blood pressure -Your blood pressure could skyrocket, induced by both stress and low sleep.
  • Stroke – With your brain constantly fatigued and not able to properly repair itself overnight, your chances of stroke increase.
  • Diabetes – You’re at nearly three times the risk for Type II diabetes.
  • Lower sex drive – Your partner probably won’t be a fan of this and neither will you. Your sex drive plummets when you’re groggy and for good reason: you just don’t have the energy to accomplish simple tasks, let alone get frisky.
  • Higher chance of depression – Your energy levels go down and in turn your outlook on life can take a hit. In fact, getting too much or too little sleep is usually the first sign of mental health issues.[3]
  • Weight gain – Weight gain is another side effect of lack of sleep. Your glucose metabolism takes a beating along with the hormones that regulate your overall metabolism, shown through decreased leptin levels and increased ghrelin levels.[4] Leptin acts as an appetite suppressant and is released when you’re full, while ghrelin is released from the stomach in response to fasting and promotes the feeling of hunger.
  • Decreased immune function – The immune system takes a big hit when you’re consistently running low on a good night’s rest. In fact, you’re three times more likely to catch a cold according to John Hopkins Medicine.

And the list goes on.

How to get sufficient sleep (The essential tips)

With all the things that can potentially go wrong with a lack of sleep, it’s no surprise we struggle when we’re tired. Lucky we can actively combat our fatigued ways through a variety of time-tested methods, hacks and tips:

Establish a (short) nightly routine

Our brain loves habits and routines. In fact, our brain loves them so much it’s a good and a bad thing. The brain doesn’t know the difference between what’s considered productive and what’s a waste of time, so it’s up to you to establish the difference between the good and the bad.

One excellent habit is to create a sort of nighttime routine, which effectively tricks the brain into bedtime mode by starting a process of chemical reactions that signal you’re about to lay down soon.

Don’t worry; this is nothing that requires some elaborate, long process. It ideally should be something short.

What do you include in this routine then?

Your options are fairly vast, anything from:

  • meditating for a few minutes
  • sitting down and thinking about how the day went
  • thinking about some things you’re grateful for, journaling or writing
  • reading for 15-30 minutes
  • getting involved in a relaxing hobby
  • countless other things.

By establishing a routine and following through on it consistently, you’ve successfully associated that routine with sleep. You can take a look at the night routine of Lifehack’s CEO as reference: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

If you notice, none of the above habits involve technology. It’s been studied extensively that blue light emitted by our screens can potentially disrupt your sleep cycle.

If you happen to find yourself on the computer in the evenings, do yourself a favor and install a program called Flux. As the night wears on, Flux continually erases the blue light more and more until it’s virtually eliminated from your screen, helping you avoid the sleep-blocking blue light.

Don’t go to bed hungry (And do eat carbs)

Most sources will agree that eating super late lends itself to a disaster — your body is allocating resources trying to digest a heavy meal and you’ll have trouble falling asleep. That heavy, pressing feeling on your stomach as you try to turn out the lights just doesn’t work for many people.

As a result, you’ll read about how staying away from food for a few hours before bed is the smart choice, especially when it involves carbs.

But studies have shown that eating carbs at night (especially starchy carbs) can actually help you fall asleep faster.[5] Tryptophan and serotonin, two brain chemicals involved in sleep, are naturally boosted after eating carbs. Ever felt like taking a nap after a big, starchy meal? You get the idea behind it now.

Now, that doesn’t mean you should eat a pepperoni pizza two hours before bed. But swearing off carbs after 3 PM isn’t the solution either. Don’t be afraid of them and make sure you aren’t going to bed hungry. Be reasonable.

Reserve bed for sleeping and sex only

Your bed should only be used for sleeping and aside from that, a little friskiness. Anything else has no place there.

Trying to study or read in bed is a disaster for your sleep cycle. When your head hits that pillow, your brain needs to know that it’s sleep time, not social media time or reading time or even studying time.

Remember how earlier I suggested that executing on a relaxed nighttime routine or habit tricks your brain into starting the process of releasing sleep inducing hormones and chemicals since it expects to shut down soon for some slumber?

One of those habits is getting the brain to believe that sleep is right around the corner once you lay in your bed. If you begin to associate your bed with activities such as reading or studying, your brain may fail to make the right association. It’s only science.

Listen to a podcast or audiobook

Not a fan of reading actual books? Soak it in through your ears and there’s no better time before bed. It’s a chance to kick back, relax and potentially even close your eyes as you listen to an audiobook of your choice.

If you’d prefer not to pay for the audio version of a book, there’s also thousands of podcasts available for free. Ranging from storytelling to personal development and anything in between, there’s never been a better selection of tools at your disposal.

Keep your schedule consistent

Whatever you do, keep consistency. Implementing a good routine or habit for a week and then falling off won’t do you much good. If you’re confused why something isn’t working, focus on your execution.

Things like this take time — you can’t expect a 180 turnaround after a week or two. This is especially true when you’ve already tricked your brain into association with a bad habit that you’re trying to undo.

Neuroplasticity, the ability for the brain cells to form connections based on repetition is a real thing. Like anything, it can be good or bad — if you’ve implemented great habits, neuroplasticity is an awesome thing. If you’ve implemented bad habits, it’s a bad thing.

But lucky for you, it’s completely possible to undo bad connections and form good ones with a little bit of patience and grit. Here’s how you can learn to break a bad habit: How I Broke 3 Bad Habits in Less Than 2 Months

Don’t wait to start

If you could start making changes today to help you get better sleep, what would you do? If you’re consistently not getting enough sleep, it’s time to implement some great habits into your lifestyle to bring yourself to peak performance.

Developing a routine, listening to audiobooks or podcasts, keeping a consistent schedule, reserving the bed for sleeping only and staying satiated are just a few of the choices at your disposal.

It’s time to go out and get the sleep you deserve.

Featured photo credit: Sarah Diniz Outeiro on Unsplash via unsplash.com

Reference[1]^WebMD: 10 Things to Hate About Sleep Loss[2]^Johns Hopkins Medicine: The Effects of Sleep Deprivation[3]^National Sleep Foundation: The Complex Relationship Between Sleep, Depression & Anxiety[4]^NCBI: Sleep and Metabolism: An Overview[5]^WebMD: Carbs May Help You Fall Asleep Fasterfunction footnote_expand_reference_container() { jQuery("#footnote_references_container").show(); jQuery("#footnote_reference_container_collapse_button").text("-"); } function footnote_collapse_reference_container() { jQuery("#footnote_references_container").hide(); jQuery("#footnote_reference_container_collapse_button").text("+"); } function footnote_expand_collapse_reference_container() { if (jQuery("#footnote_references_container").is(":hidden")) { footnote_expand_reference_container(); } else { footnote_collapse_reference_container(); } } function footnote_moveToAnchor(p_str_TargetID) { footnote_expand_reference_container(); var l_obj_Target = jQuery("#" + p_str_TargetID); if(l_obj_Target.length) { jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight/2 }, 1000); } }

The post Signs Your Lack of Sleep Is Slowly Killing You (And How to Turn Around) appeared first on Lifehack.

Is It Time for a Career Change? Find Your Answer Here with These Steps

5. June 2018 - 18:00

Are you challenged at work? Do you regret career decisions? Are you happy? If the answer to the questions leads to a negative feeling, it is time to determine next steps.

Many people settle for a career that no longer brings satisfaction. Most will respond by stating, “I am surviving” if a colleague asks them “How’s work?”

Settling for a job to pay bills and maintain a lifestyle is stagnation. You can re-direct the journey of a career with confidence by taking control of future decisions. After all, you deserve to be live a happy life that will offer a work-life balance . Let’s look at the reasons why you need a career change and how to make it happen for a more fulfilling life.

Signs that you need a career change

The challenges of dissatisfaction in a career can have a negative impact on our mental health. As a result, our mental health can lead to the obvious appearance of stress, aging, weight gain and internal health issues.

You deserve a career that will fulfill the inner desire of true happiness. Here are common factors that it is time for you to change your career.

Physical signs

Are you aging since you started your job? Do you have anxiety? What about work-related injuries?

It feels amazing to receive a pay cheque, but you deserve to work in an environment that brings out the best of you. If the work environment is hazardous, speak to your boss about alternative options.

In the case that colleagues or your boss take advantage of your kindness, feeling the anxiety of fear of losing your job because of a high-stress environment may not be right for you.

Mental signs

One out of five Americans has mental health issues, according to Mental Health America.[1] In most cases, it is related to stress.

I remember working at a job in a work environment where harassment was acceptable. I had to walk on eggshells to avoid crossing the line with colleagues. My friends started to notice the difference in that I seemed out of character. It was then that I knew that changing a career to freelancing was the right decision.

Here is a list of mental signs of workplace unhappiness:

  • The tension in your neck
  • Difficulties with sleeping
  • Unable to concentrate
  • High anxiety
  • Depression

If you start to feel your self-esteem is diminishing, it is time to consider if working in a high-stress industry is for you. The truth is, this negative energy will be transferred to people in your life like friends and family.

Why a career change is good for you

I have a friend that works in the medical industry. She was once a nurse working directly with patients in one of the top hospitals in her area. After five years, she started to internalize the issues with her patients to the point where she felt depressed after work hours. It impacted her relationship with her family and she almost lost herself.

One day, she decided to wake up and take control of her destiny. She started applying for new medical jobs in the office. It meant working on medical documentation of patients which is not an ideal career based on what society expects a medical professional to perform. But she started to feel happier.

It is a classic example of a person that was negatively impacted by issues at work, stayed in the same industry but changed careers.

A career change can fulfill a lifelong dream, increase one’s self-esteem or revive the excitement for one’s work.

You know a career change can be the right decision to make if you experience one or all of these:

  • Working in a negative workplace: Don’t be discouraged. A negative workplace can be changed by working at a new organization.
  • Working with a difficult boss: The challenges of working with a difficult boss can be stressful. All it takes is communication. You can address the issue directly with a manager professionally and respectfully.
  • Feeling lost about what you do: Most people stay at their jobs and settle for mediocrity because of the fear of failure or the unknown. The rise to success often comes with working a tedious role or stepping outside of one’s comfort zone. If you fear the idea of being involved in activities that are new, remember that life is short. Mediocrity will only continue to make you feel as if life is passing you by.
Common mistakes of people making a career change

Most people that feel they need a career are frustrated with their situation at work. What is your situation?

  • Desire for an increase of salary: The desire for a higher income can persuade some to believe they are in the wrong career. The issue with this is more money requires more time in the office or taking on several positions at a time. At times, pursuing a high-income role can be the complete opposite of what one is expected. It is what happens when a colleague leaves a company to a new one and returns several years later.
  • Overnight decision: Let’s face it. We make overnight decisions when stressed out or disappointed with situations at work. The problem with a quick decision is the negative and positive points is overlooked.
  • Rejected for a promotion: I have heard stories of managers that applied ten times for a position throughout a 5-year period. Yes, it sounds to be a lengthy process, but at times, a promotion requires time. Avoid changing a career if you do not see the results of a promotion currently.
  • Bored at work: Think deeply about this point. If you work a job that is repetitive, it is normal to feel bored. You can spice it up by changing the appearance of your desk, socializing with new employees in a different department, joining a leadership committee at work or coming to work with enthusiasm. Sometimes, all it takes is you to change jobs into a fun situation.

A career change can take time, networking, education and the job search process can be a journey. Here is a list of things to consider before making a final decision:

  • How long have you worked in your career?
  • What is the problem at work? Do you work well with the team?
  • Do you receive recognition?
  • Can you consider working in a new department?

The reason it is important to think about the work situation is some people decide to change career for factors that are insignificant. Factors that can potentially change if the person works in a different department or new organization. Here is a list of unimportant factors to think about before you decide to make the transition:

Now that you had a chance to review your work situation and none of these recommendations can help, it is time to take the next step.

How to make the change for a successful career (Step-by-step)

The ultimate key to success is to go through a career transition step by step to avoid making the wrong decision.

1. Write a career plan

A career plan has a dead line for action steps that includes taking new courses, learning a new language, networking or improving issues at work.[2] A career plan should be kept in your wallet because it will motivate you to keep pursuing the role.

You can learn how to set your career plan here.

2. Weigh your options

If you have a degree in Accounting, write down five positions in this industry of interest. The good news is diplomas and degrees can be used to a variety of roles to choose.

You don’t have to stick to what society holds a top job, in the end, choosing the right role that will make you happy is priceless.

3. Be real about the pros and cons

It is time to be honest about strengths, weaknesses, opportunities and threats that are impacting the current situation.

A SWOT Analysis of a career can include:

  • Economic factors
  • Direct competition: Is this role in high demand?
  • Location: Do you need to move? If the goal is to work in tech and living in Cincinnati is not realistic, consider moving to San Francisco.
  • Achievements: To stand out from the competition achievements like awards, committee involvement, freelance work or volunteering is a recipe for success.
  • Education: Do you need to go back to school? Education can be expensive. However, online courses, webinars or self-study is an option.

A career blueprint is the first step to creating realistic goals. A person without goals will be disappointed without a clear direction of what to do next.

4. Find a mentor

A mentor that works in the desired position can share the pros and cons of working in the role. Here is a list of questions to ask a mentor:

  • What is required to be successful in the role?
  • What certification or educational development is needed?
  • What are the challenges of the role?
  • Is there potential for career advancement?

A chat at a coffee shop with a mentor can change your mind about the desire for a career change.

Find out how to pick a good mentor for yourself in this article: A Good Mentor Is Hard to Find: What to Look for in a Mentor

5. Research salary

Some people decide to change careers for a role that pays less or perks like benefits to make up for the difference in previous to potential salary.

It can reveal the cities throughout the country that offer a higher salary for those that have an interest in relocating for work.

6. Be realistic

If your goal is to move up into an executive position, it is time to be honest about where you are in your career.

For example, if boardroom meetings, high-level discussions about financials or attending weekly networking events are boring, an executive role may not be right for you. If you are an introvert and working with people every day is nerve wrecking, you need to reconsider a job in sales.

Ask yourself if you can work in this role for the next five years of your life. If other benefits that come with the role are enticing, other roles are fit that will make you happy.

7. Volunteer first

A person that wants to become a manager should take on volunteer opportunities to experience the reality of the position.

Becoming a committee member to pursue a presidential opportunity can provide a perspective on leadership, maintaining a budget and public speaking.

Volunteer in a role until you are certain that it is the right opportunity.

8. Prepare your career tools

I recommend asking a boss, colleague or mentor for career tools. If you prefer professional assistance, you can seek out resume writing assistance. Here is a list of things to consider when preparing career tools:

  • Online search: Search your name online to see what shows up. I recommend searching images that are on Facebook, Twitter, Snapchat or other sites on a personal account. The last thing you want to realize is the job search is unsuccessful because there is unprofessional content you posted online.
  • Be LinkedIn ready: Recruiters conduct a LinkedIn search to see if the work experience is the same on a resume. Remember to change the wording on LinkedIn from the resume, or it will appear there was no effort put into creating the profile.
  • Portfolio: A portfolio of work is recommended for people that work in the arts, writing, graphic design and other fields. I recommend a portfolio online and one that is available in hand when attending job interviews or networking meetups.
Final thoughts

It takes time to move towards a new career. Pay attention to the physical and mental signs to maintain your health. You deserve to work in happiness and come home stress-free. If you avoid the common mistakes people make, you will discover the role that is the best fit with your skillsets.

Master these action steps and changing careers will be on your terms to make the best decision for your future.

Featured photo credit: Pexels via pexels.com

Reference[1]^Mental Health America: The State of Mental Health in America[2]^MIT Global Education & Career Development: Make a Career Planfunction footnote_expand_reference_container() { jQuery("#footnote_references_container").show(); jQuery("#footnote_reference_container_collapse_button").text("-"); } function footnote_collapse_reference_container() { jQuery("#footnote_references_container").hide(); jQuery("#footnote_reference_container_collapse_button").text("+"); } function footnote_expand_collapse_reference_container() { if (jQuery("#footnote_references_container").is(":hidden")) { footnote_expand_reference_container(); } else { footnote_collapse_reference_container(); } } function footnote_moveToAnchor(p_str_TargetID) { footnote_expand_reference_container(); var l_obj_Target = jQuery("#" + p_str_TargetID); if(l_obj_Target.length) { jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight/2 }, 1000); } }

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The Ultimate Morning Routine to Make You Happy And Productive All Day

5. June 2018 - 17:00

Let me just start by saying, I’m not what you would consider a morning person. I’m not a terrible dragon by any means. But, with three kids, the dog, a job and an active life, I have to admit that I like my sleep.

My husband was reading a book recently about the power of a morning routine. I asked him to share the summary of what he learned. It all sounded great; but the idea of implementing a lengthy morning routine or getting up an hour early to do a variety of things makes me want to go right back to bed. We only have so much ‘bandwidth’ and willpower in a day, and personally, I don’t want to use it all up by 7am.

When I asked what he had done with this book’s great suggestions, the answer was nothing. He loved the ideas and concepts but hadn’t changed anything in his life.

This is the thing about most advice (on any topic really). It’s not that it doesn’t work, it’s that it doesn’t work for everybody. Any habit you are trying to change or create needs to take into account your unique personality, lifestyle and challenges.

Have you ever set out with great intentions to do something – a new diet, exercise regimen or morning routine, only to fall flat on your face a few days or weeks later? Then what? You beat yourself up that you didn’t do it ‘right’, that you failed.

Here’s the thing, you haven’t failed, you have just found something that doesn’t work for you. And now, it’s time to find something that does. What works for a friend, colleague or spouse will not necessarily work for you.

There is a perfect morning routine that will make YOU happy and productive all day – you just have to find yours.

Which is why, rather than give you a specific, one-size-fits-all morning routine, I’m going to give you some options. Think of it like a menu. You get to choose what makes sense for your life, with your personality, motivations, goals, desires and circumstances.

The benefits of a morning routine

As Hal Elrod, author of “The Miracle Morning”, says,

“Focused, productive successful mornings generate focused, productive, successful days – which inevitably create a successful life.”

A morning routine is said to boost happiness, increase productivity, reduce stress levels and get you grounded and settled for the day. It’s about getting started on the ‘right foot’.

A morning routine also allows you to start your morning with intention, rather than letting the day run away from you. You control the day; the day doesn’t control you. This positive feeling of being on top of things has results in a positive feeling and effect on your entire day.

As with many things in life, small changes lead to big results. It’s the compounding effect.

Tony Robbins’ morning routine “includes a nutritional supplement, meditation, workout, and sauna-to-cold-plunge combo.” You can check it out here. Arianna Huffington shares hers here.

In fact, most great entrepreneurs and leaders throughout history cite their morning routine as a large contributor to their success. But it’s not just entrepreneurs and leaders that benefit from a morning routine. We all can.

A good friend and colleague of mine just started a new morning routine and here’s what she had to say: “I love waking up before my family and having dedicated ‘me’ time. This means my kids aren’t the ones waking me up… if they’re the ones waking me up, it means I immediately have something to do. Waking up for me, early, gives me time to do what I need so when they wake up, I’m excited to greet them for the day.”

We’ve established a morning routine is important and valuable, are you ready to create yours?

How to create your ultimate morning routine:

As a coach and consultant with a diverse background, it’s important to me to look at this from a wholistic point of view. Let’s look at the morning routine through the lens of Integrative Wellness principles, which take into account the four aspects or ‘systems’ of you: Mental, Emotional, Physical and Spiritual.

You can also think of this as Mind, Heart, Body and Spirit.

You’ll probably notice as we talk through examples that some activities or habits cover multiple systems of your body. Awesome! If you can leverage your time and get two, three or four system benefits for the price of one, even better!

Let’s look at each of these areas more specifically.

Mentally

Put simply, this has to do with your mind, including thoughts, beliefs, values, goals, hopes, dreams, desires and plans.

Some options to create a positive mental space in the morning include:

Set goals.

I have a friend that puts up three Post-it notes every morning. They include the three most important goals she has for the day. This gives her something to focus on – and make sure she achieves throughout her day.

And because it’s only three things, it still leaves room for other things that come up – so there’s built in flexibility too.

Make a list.

Get it off your mind. Sometimes in the night we worry, waking up thinking about what we need to accomplish. This means we wake up already feeling behind. Instead, if there’s something you know you need to do, write it down.

Make a list so you can free you mind for more important thinking.

Create a plan/schedule for the day.

When you know you’ve got a hectic day ahead, a little planning can go a long way. Have a look on your calendar and see what’s there – integrate your goals and your list of to-do’s so you have a plan of action.

Read something that feeds your mind.

My Dad loves reading the Wall Street Journal in the morning. It starts his day on the right foot.

A friend of mine reads for 10 minutes and this habit has brought her immense joy. The way she sees it, if she reads a page a minute, her 10 minutes a day will turn into 3,650 pages read by the end of the year or 12 300-page books! For someone who could never find time to read, she’s now finishing great books and feeling awesome about it.

Emotionally

This is all about your feelings, emotions and relationships. You can think of it as all things related to the heart.

Some things you can do in the morning to help your emotional well-being include:

Express gratitude.

New research continues to surface on the science and benefits of gratitude. Studies have now proven a multitude of benefits from expressing gratitude; ranging from how it improves relationships, physical and emotional health, sleep, mental stamina, energy and overall happiness. I have a simple practice; before I get out of bed in the morning, I think of two things I feel grateful for. In the “5 Minute Journal”, one of the first things you do in the morning is write down three things you are grateful for. You choose the number- but expressing gratitude for a great way to kick-start the day.

Hug your kid, spouse or pet.

Hugging boosts your oxytocin levels (the love hormone), increases serotonin (elevates mood and creates happiness), strengthens the immune system, boosts self-esteem, lowers blood pressure, balances the nervous system and releases tension. Put simply, hugging makes you feel good. Find someone – or something – to hug. It only takes a few seconds and it can put you in a positive mood for the day.

Connect with a friend, family member or anyone who makes you feel joyous, happy and connected.

When I wake up my kiddos, it would be easy to open the door and call for them to get up. Instead, I take a few extra moments to go up to each of them (not easy when they sleep in loft beds), kiss them good morning and take a moment to connect. My husband takes his morning commute time to call friends and family and connect with them. In both approaches, we’re not taking more time out of our day or adding something to our to-do list, we’re including it in something that already is happening in our daily routine.

Identify what makes you feel good.

What brings you happiness, joy or excitement for the day ahead? What makes you feel grounded or connected on a deeper level? Meditation, yoga, breathwork? Get more of that.

Physically

All those things we think about that we can do with our body or physical space. This might include what we eat or drink, how we move and anything that has to do with our physical selves.

Here are some options for increasing your physical well-being in the morning:

Get moving.

Get the blood flowing. We all know the benefits of exercise. This might be a run, hike, trip to the gym, yoga, stretching or finding your own short workout. Remember, what works for one person will not work for everyone.

For example, my husband and I thought it would be a great idea to get a trainer once a week. Every Thursday we woke up at 5:45am, got ready and worked out from 6-7am. This might have seemed like a good idea, but it really didn’t work for me. I really didn’t like getting up that early and forcing my body to work out before it was ready.

I tried it for several months, trying to convince myself it was good for me. But it didn’t feel good. I didn’t enjoy it and it didn’t help me have a more productive day. What does work? My husband gets up and takes the dog for a walk/run and I take my morning hike/do my exercise/yoga once the kids are off to school. Again, this is about what works for you – listen to your body.

Drink lemon water.

Before you reach for that first cup of coffee, reach first for something that hydrates you. I drink warm lemon water. I got this tip from a 94-year-old grandmother in Australia almost 20 years ago. She swore her health and her life benefited from this habit.

Need a few more reasons? Check these out here . I usually throw in a bag of ‘detox’ tea and drink this as I take the kiddos to school.

Eat a good breakfast.

What does that mean for you? A protein smoothie? Great. Avocado Toast? Awesome. Oatmeal? Fantastic. Eat a healthy, ‘real-food’ breakfast to get you going.

Ground yourself.

You can do this in many ways.

A few years back, I was going through a period of high anxiety. A bodyworker recommended I start each day by stepping out of bed and grounding my feet into the earth. I sit at the edge of my bed and feel the earth under my feet for a moment, picturing the roots of a tree. You can then feel this move through your whole spine and body.

While I don’t do this exercise every day, if I wake up feeling slightly anxious or stressed, I take the extra minute to ground and get connected. Another technique I use most days is to place one hand on my heart and one on my stomach and just breathe for a few minutes. This instantly calms and relaxes my entire body.

Clean your physical space.

When our physical space is cluttered, our minds often feel the same way.

What makes you feel settled? I have a client who feels better when she makes her bed. If she doesn’t, her day seems to go downhill.

What works for you? Tidy up your workspace. Get the clothes in the hamper. Whatever makes you feel more settled in your physical space, it is worth the effort.

Read this article if you aren’t sure how to declutter.

Spiritually

This can be anything related to you and a feeling of inspiration, which means, ‘in spirit’. While it doesn’t have to convey religion, it may for you. It’s more about what you need to feel connected to something deeper, bigger, higher – and what makes you feel most connected to yourself.

Here are a few examples:

Meditation.

While some of you may be reading this thinking, YES, I love my morning meditation practice, others might be feeling a sense of stress or trepidation reading yet another article about meditation.

If you’re feeling hesitant but want to try it out, there are a ton of great apps (The Mindfulness app, Headspace and Calm) and other resources out there for you. I found this guided morning mediation years ago and still use it when I need something short and sweet.

I also love the free 21-day guided meditations from Deepak Chopra and Oprah Winfrey Many clients and friends have found this an ‘easy entry’.

And, if you’re one of those people who feel they can’t meditate (I feel you, I WAS one of you!), guided meditations are your new best friend. Check out a few and see what works for you.

Be in nature.

Find a place you can sit or walk and just be. Notice the colors of the trees and the sky, the smells in the air. What do you hear if you listen closely? Take a moment to feel the earth beneath your feet or the breeze against your face.

Take a walk in nature and you’ve got physical and spiritual needs covered all in one go!

Interestingly, I was raised Jewish and went to temple growing up. Until at some point along the way, my Mom decided that the best way for her to connect with something greater than herself was to be outside. From that moment on, we spent all of our ‘high holidays’ outside in nature together.

Religious study.

My brother is an incredible example of this. Every morning, he gets up early and does his bible study. He sits at the kitchen table (or wherever he is at the time), reads a passage and writes notes. He then finishes by writing a note to his wife. Since he’s not a verbal person, it allows him to ensure that his wife knows he is thinking about her.

Incredible and romantic? Yes. This also covers his spiritual and emotional needs in one go. More importantly, it grounds him. It allows him to reflect on the day ahead. It connects him to something greater than himself and makes him feel calm going into the day, knowing that he has invested in his spiritual and personal relationships before anything else.

Connect to yourself.

Know what it means to be true to you and take a moment to get grounded in yourself. Here are 11 Ways to be true to you to get you started.

Additional tips for the ultimate morning routine

As you build your morning routine, there’re things you need to remember.

What to keep in mind1. A healthy morning routine starts the night before.

Getting quality sleep is essential to starting your mornings off right. Make sure you get the recommended 7-9 hours (or whatever works for you). If you’re going to get up earlier for your morning routine, you need to go to bed earlier.

Here are some basic ways to get a good night’s sleep:

  • Get off your electronics at least an hour before bed (and set them to DND or leave them outside of your bedroom).
  • Make sure you have a comfortable pillow and mattress.
  • Set a consistent sleep routine, reduce outside noise and sleep in a well-darkened room or wear an eye mask.

You may want to take reference of Lifehack’s CEO Leon, who has a consistent night routine to keep him sleep well and wake up energetic.

2. Keep it simple.

Find one or two things (three max) that you feel will work for YOU to get you on a roll. Start with a quick win and work your way up from there.

I don’t recommend choosing eight things and then giving up – or beating yourself up because you couldn’t make it work. If you put too much on your plate, you won’t do anything. Eventually, you’ll want to have at least one activity from each of the four categories, but you can start small and work your way up.

3. Take a test drive.

Once you’ve settled on a few concepts that you think will work for you, try them for a few days before you decide if it does/doesn’t work. Like with any habit, you need at least 21 days to create something that sticks.

4. Set a reminder.

Put something in place that reminds you of your morning routine. Here are 24 habit tracking apps you could try.

Or if you’re more old-school like me, find a symbol to remind you – put a Post-it on your bathroom mirror, a note on the fridge or a physical symbol to remind you what you’re doing.

5. Integrate.

Find ways to integrate your morning routine into what you’re already doing, rather than adding more on your ‘to-do’ list. You can also double up, finding activities that covering a couple multiple ‘systems’ of your body.

What not to do

You now have some great options about what to do. But having a great morning routine that energizes you is also as much about what not to do in the morning!

Think about what doesn’t work for you. Are there things that happen or you do that get you started off on the wrong foot? That pull you off-track or out of stride?

Do you hate waking up to the sounds of the ‘alarm’ and need a better way to rise? Perhaps you are decimated by negativity and need to make sure you protect yourself from negative news or people early in the day?

For me, it’s my phone. I have my best mornings when I don’t check my phone or email. I find that when I check my email, it distracts me from my morning and starts me off in the wrong direction. My mind has gone down a rathole of everything I’ve just read, how I’m going to respond, what I need to do…. and I’m not longer present in my morning. I’ve made it a non-negotiable part of my morning routine to not check my emails before my kids go to school.

Time to build your ultimate morning routine!

You’ve had a look at the menu, now it’s time to decide what you’re going to have. It’s time to create your ultimate morning routine.

Remember, like with anything in life, there’s no one-size-fits all approach. If you’re:

  • Someone who thrives from positive energy, make sure whatever you do first gives you that burst of positivity.
  • Someone who needs to have a plan, then try the three Post-it strategy or create your plan for the day.
  • Someone who needs to physically exert yourself, go for that morning run or hike.
  • Someone who needs to think, find time for your reading, strategizing and journaling.
  • Someone whose mind races, try meditation.

Take a moment to think about what resonates with you the most. Do you need five minutes or an hour? What feels like it will ground you or energize you?

Maybe there are a couple ideas that stood out, or one in particular you just know you need to do. What can you commit to right now in your life, with your current circumstances and everything you know about you?

Then do it. Get started tomorrow morning.

You’ll be more happy, productive, energized and thankful you did.

Featured photo credit: Twenty20 via twenty20.com

The post The Ultimate Morning Routine to Make You Happy And Productive All Day appeared first on Lifehack.

The Ultimate Guide to Make Saving Money Fast and Easy

4. June 2018 - 18:00

We all know we should be saving money. The problem is that it usually isn’t that we don’t make enough money, it’s that we don’t have a system to manage our money.

With the right system in place, saving money is simple and you’ll be surprised just how fast your savings can grow.

In this ultimate guide to make saving money fast and easy, we’re going to look at simple ways to get started, what common mistakes to avoid AND some advanced steps that anyone can master to take their spending and saving habits to the next level!

The sad truth about saving money

Most people have a savings account. A few of them even have something in it. Unfortunately if you’re like the majority of Americans, you have less than $1,000 saved. According to a recent survey by GoBanking, upwards of 57% of Americans had less than $1,000 in their savings account.[1]

The good news is that percentage was down from 69% the year before. But it still illustrates that we have some work to do with saving money.

Thankfully, if you haven’t started saving money yet, our ultimate guide to saving money will get you on the right track.

If you’re already saving, then the guide will help you to take your finances to the next level.

Common mistakes people make when trying to save money

The most common mistakes people make when trying to save money are:

  • Not getting started
  • Not saving enough each month
  • Not taking advantage of employer matches on retirement savings
  • Living above their means (and thus limiting the potential for saving money)

Often when getting started, many people freeze in the face of terms like 401k, IRA, Roth, mutual funds, etc. That fear and lack of knowledge can cause what many refer to as analysis paralysis.

I would rather you get started and make some mistakes than not get started at all or wait 10 years to do it.

With the age of the internet, finding information and educating yourself has never been easier. Between YouTube and podcasts, you can learn how to do almost anything quickly and easily.

So take a deep breath, do some research but ultimately get started sooner rather than later.

Simple ways to start saving money (For beginners)

For retirement savings, most experts agree that about 15% of your gross annual income is about right.

If you waited until 45 to start, you may want to up that. Starting at 23? That’s awesome! You can get away with less if you need to.

Not sure where to start at all? Start with your employer and see if they offer a 401(K) retirement plan. Many do and often they will match a certain number of dollars that you put in. So make sure you put in at least what they will match.

If they don’t offer a retirement plan, then you’ll want to open a Roth IRA. You can do that quickly and easily online at places like Fidelity or E-Trade.

A Roth IRA is simply an investment account where you put money in (most often investing in mutual funds which are simply groups of company stocks). You put money in each month and the investment grows over time.

Ready to dive in deeper? Learn more about what’s different between a 401(k) and an IRA.

The key differences between a Roth and a regular IRA

In a word, taxes are the difference.

With a Roth, you add money to it that you have already paid taxes on (ie: it comes after you deposit your paycheck which typically has tax deducted already).

After you add the money, it grows tax-free and you withdraw some or all of it after you reach age 59 1/2. As long as you wait until retirement age to withdraw it, the money you take out is tax-free. This is a great option since it could grow considerably!

With a regular IRA, you add money before you pay taxes (often through a payroll deduction).

Then when you withdraw the money, you pay tax at that time. The primary benefit here is you can reduce your taxable income now and you might be in a lower tax bracket by the time you take your withdrawal.

There’s a lot more to say on retirement savings, so dive in deeper, check out How To Catch Up On Your Retirement Savings.

The limitations of the IRA

There are a few limitations to IRAs you should be aware of.

For starters, you can’t open a Roth if you make over $135,000/year for a single person or $199,000 for a married couple filing jointly. You can, however, open a regular IRA if your income exceeds those limits.

Either way you can only contribute a maximum of $5,500/year to either type. If you’re over 50, however, you can contribute up to $6,500/year. Married couples can each have an account with those limits for each one.

In many cases, to get to 15% of your income going into retirement, you may need multiple accounts (401k, Roth and regular IRA).

Of course, always check with the IRS as those figures can change from year to year.

How to select the right mutual funds

In a company 401(k), the company managing the fund (often someone like Vanguard) will give you a list of mutual funds to choose from. You determine which ones to put a certain percentage of your contribution in each month.

In an IRA, you have the ability to select any mutual fund to invest in.

There is a lot to know about saving money inside of mutual funds. To start with, simply look for funds with a 10 or more year track record where they have earned an average of 10% interest (or higher) over that period.

The stock market fluctuates a lot. If you see a company has averaged over 10% for a decade or more, while nothing is guaranteed, that’s a great predictor of how the fund will continue to perform.

As you gain experience, you can also start to consider things like expenses (different funds charge different fees) and whether you get charged the fees when you buy or when you sell. You can buy and sell funds within your IRA at any time.

Investment diversification and why it matters

Diversification is key.

One of the most common mistakes is just investing in 1 stock or mutual fund. If that one investment goes south, you don’t want all of your retirement savings to go with it. So don’t put all your eggs in one basket.

Have your IRA or 401k invested in at least 4 different mutual funds. That way if one stops performing well, you still have the other 3.

Also, while you don’t want to knee-jerk react every time Wall Street takes a plunge, you do want to monitor your funds at least quarterly and make timely and thought out changes as needed.

Want to learn more? Check out these 6 Tips for Long-term Investment Success.

The importance of an emergency fund

Let’s face it. Life happens!

We’ve all been there. Your air conditioner breaks, your car gets hit by and uninsured driver or perhaps a medical expense out of pocket bill is over $1,000.

Without an emergency fund, almost everyone would panic and just reach for a credit card. But if we’re trying to improve saving money and plan for our financial future, adding extra debt is not how we want to go about doing that.

Thus an emergency fund (or lack thereof) can literally make or break your household budget. This is a simple savings account in your bank. It’s not an investment and you need to have easy access when you need it. It should be separated from your regular savings account and only used for true emergencies.

Ideally, you should have not 1 or 2, but 5 bank accounts.[2] Having a separate account for each purpose will help keep you on track with saving money in each individual category.

How much should you put in an emergency fund?

If you don’t have an emergency fund, start one today. Make your initial goal to be $1,000. As you get out of debt and get your financial ducks in a row, build that up to 3-6 months of your monthly expenses.

Note I said expenses and not income. I would also suggest that in a real financial emergency (job loss for example), radically cut expenses down to the essentials.

Why the 3-6 month range? In a word, it depends on job security. In a stable 2 income household where both bread-winners have been employed for 2 or more years, 3 months is fine. If you have 1 income or unstable or inconsistent income, go towards 6 months.

For most 2 person households with 2 or more kids, we’re talking a minimum of $8-10,000. Depending on your income and expenses though, it could be twice that.

Can’t quite figure out how to even save $1,000? Check out these Eight Simple Ways to Save for an Emergency.

Crucial steps to take for holiday spending

Almost everyone spends some kind of money around the November and December holiday season. Even if you don’t celebrate Christmas, chances are you buy gifts for your boss or do a gift exchange at work or host holiday parties.

Most folks fail to plan throughout the year for this spending. Then they hit November 1st, panic and reach for the credit cards. Thus it’s crucial, if we’re talking about saving money, that we have a plan for holiday spending.

The key to holiday spending success

The key to holiday spending success is to start saving money for the holidays in January. But even if you didn’t start in January, get started now.

Decide (in conjunction with your spouse or partner if you have one) how much you plan to spend. Make sure to include holiday travel and food expenses.

Then assume you’ll want to start spending that beginning in November. Divide that total by the number of months you have to save (11 if you’re starting in January). Transfer that amount of money into a separate savings account each month.

Many banks and credit unions have what’s called a “Christmas Club”. This is a savings account for holiday spending and they typically transfer it back into your checking account November 1st.

As an example, say your family of 4 plans to spend $1,000, divide $1,000 by 11 and we see that you need to transfer $90.90 into your holiday savings account each month starting in January.

How to plan for a better financial future

So we now have some of the basics of saving money in place. That means it’s time to look at our spending and expenses and make sure we’re living within our means.

After all, if expenses are out of line, saving money (at least enough of it), can be very hard, if not impossible.

How much should your mortgage or rent be?

Many experts agree that you should not be paying more than about 25% of your monthly take home pay on your mortgage or rent payment. When we’re talking mortgage, make sure to include taxes and insurance which are sometimes (but not always) included in your total monthly payment.

According to the Bureau of Labor Statistics, the average annual salary in 2017 was around $44,000.[3] Let’s assume that for a 2 person household, both people make about that. Thus for a combined annual salary of $88,000, we’re talking about $5,500 per month take home pay in a 25% tax bracket.

This couple should then not spend more than $1,375/month on rent or mortgage.

What if your rent or mortgage exceeds 25% of your income?

If you find yourself exceeding 25% for your rent or mortgage, it’s time for some tough questions. Ask yourself:

  • Is your income likely to increase in the next year?
  • If so, how does that impact the percentage of your housing expense?
  • If you own your home, do you love it?
  • If yes, can you add a side hustle or find other ways to boost your income?

If you are just a little over 25% and you love where you live, I would probably just stay there. Assuming you have a fixed rate mortgage, your income will likely increase faster than property tax and insurance.

If you don’t love your home or your payment greatly exceeds 25%, then it’s time to consider moving down in home. If you don’t, saving money and getting ahead financially can be very difficult.

The proven power of doing a monthly budget

Show me someone financially successful and unless it was all inherited, chances are this person does a monthly budget each and every month.

Many people are unintentional with their money and their spending. They buy what they want in the moment, often on a credit or debit card and then just pay the minimum monthly payments at the end of the month and keep going.

We’ve all been there, but there’s a better way.

While you can use paper or a spreadsheet, you might also want to check out the Best 15 Money Management Apps available so make budgeting and saving money even easier.

How to start your budget

To get started budgeting, sit down with your spouse or partner before the month begins. List your known income for the month at the top and then subtract all the known expenses you have for the month.

Ideally when you get to the bottom, it will be close to zero. That doesn’t mean you are broke. It means you were intentional with your money and had a solid plan for where every dollar went.

It’s totally okay if one of you (for those in a 2 person household) is more the budget nerd. What IS crucial is that you both agree on how your money gets spent.

For both financial success and relationship success, this is what most experts recommend:

  • Married couples (or long-term committed couples) should combine bank accounts
  • Combine all expenses and income (it’s no longer yours or mine but ours)
  • Make all financial decisions together
  • Have an agreement about how much 1 person can spend without consulting the other

When we are in sync with our spouse and have a solid plan and system, you’ll not only find great success in saving money but greater success in your relationship too.

Still not sure how to get started? Learn more about the budgeting here.

How to crush the debts

The average household in the US owes almost $16,000 on credit cards according to a recent study by NerdWallet.[4]
Add to that, an average of almost $30,000 in car loans and almost $50,000 in student loans and you can see why many people are in a debt crisis. Notice I didn’t even include mortgage debt in those figures.

If you find your household is among those with upwards of $100,000 in combined debts, not counting the mortgage, you owe it to yourself and your financial future to make a change.

Getting out of debt doesn’t require winning the lottery nor does it require an inheritance from that rich uncle. It just takes you and your spouse or partner being intentional with your decisions and your money.

Most of us weren’t taught good financial practices in school or growing up. But now is the time to learn those practices and put them in place until they stick.

10 years ago, my wife and I were $60,000 in debt. We drove cars that weren’t paid for and our house payment was well over 40% of our take home pay. We had to learn the importance of saving money and getting out of debt the hard way.

If you follow these proven steps in our ultimate guide to make saving money fast and easy, you’ll be far better off than I was.

How we find ourselves in debt

Most of us with debt didn’t get there overnight. Thus we won’t get out of debt overnight either.

The good news is that with a small emergency fund, a reasonable house payment, budgeting and planning for things like holiday expenses we should be well on our way to financial success.

Many of us got into debt by making decisions emotionally. We bought that new car or giant TV because we saw the neighbors with one or felt we deserved it after some drama or turmoil in our life. When we buy things like that incurring debt, the expense doesn’t seem real to us.

That’s especially true when we buy things using deals like “3 years no interest or payments”. This is because cash didn’t actually leave our wallet or bank account (yet).

If we can get to a place where we no longer use debt, the expenses and spending, choices become a lot more real. When that happens, we evaluate and scrutinize purchases much more closely. By doing so, we naturally spend less and saving money gets easier.

The best way to get out of debt (Quickly and easily)

Since getting into debt was emotional, we have to use emotions to our benefit to get out of debt.

By that I mean ignore things like interest rates and balance transfers. Those things are great in theory but we need to feel an emotional win to keep our motivation up.

The easiest way to do that is to do what financial guru Dave Ramsey calls a “debt snowball“.

With that system, we put all our debts (excluding mortgage) in order from smallest to largest. Pay minimum payments on all but the smallest and pay every extra dollar you can towards that smallest one. When the smallest gets paid off, attack the next one on the list in the same way.

By working our way up from smallest to largest and (hopefully) paying off those small ones quickly, we get traction early on. That helps keep us motivated to get to the finish line.

Things like the “stack method” of paying off debt sounds great but only really works if you are super disciplined and committed. If your resolve is rock solid, go for it!

Advanced steps to make money saving a life-long habit

Once you’re out of debt, budgeting, saving 15% for retirement and have solid plans for saving money for things like emergencies, holidays and your next car, it’s take your finances to the next level.

Congratulations! You are winning with money.

Now you’ll want to look at things like:

  1. Paying off your mortgage early
  2. Increasing charitable donations
  3. Adding even more to retirement funds
Why paying off your mortgage early is a great idea

Most of us have 30 year mortgages. The trouble is, not only do most of us move before we live in a house 30 years, we have a tendency to take out home equity loans and lines of credit.

Thus, even if we use those loans for things that bring value (like remodeling your house), it’s still just another debt.

Imagine what life would be like without a house payment!

While we still have to pay property tax and homeowner’s insurance, most of us can easily cut our monthly expenses by hundreds, if not $1,000 or more once we pay off our mortgage.

Think of what you do with an extra $1,000 each and every month. Spend more, give more or invest more (or ideally a combination of all 3).

How to pay off your mortgage early

The average American owes just over $200,000 on their mortgage according to a recent survey by Experian.[5]

Let’s say you still owe that amount and have 20 years left on your 30 year mortgage at 4% interest. Not counting taxes and insurance, you’ll end up paying almost $300,000 if you just make the minimum payment for 20 years.

Imagine what you could do with that extra $100,000!

Let’s say instead of making your normal payment of $1212, you up it each month to $1,500. In that scenario, you’ll knock 5 years off your loan and save almost $26,000 in interest! All that with just an extra $288/month payment. Imagine the savings if you went even higher!

Can’t scrape an extra $288 together? No problem! Any extra amount helps. As you get debt under control or your salary increases, you will be able to increase over time.

Do your own calculations using the Extra Payment Mortgage Calculator.

Well on your way to saving money!

Hopefully this ultimate guide to making saving money fast and easy gave you everything you need to know about how to get started or how to ramp up your savings.

We looked at some simple actionable tips and we broke down the areas where most people get stuck.

Most importantly, you now have a clear path of both where you are now and how to get to where you want to be.

Featured photo credit: Pexels.com via pexels.com

Reference[1]^Go Banking Rates: More Than Half of Americans Have Less Than $1,000 in Savings in 2017[2]^Middle Class Dad: 5 Top Reasons You Need Multiple Bank Accounts for Budgeting[3]^US Government: Usual Weekly Earnings of Wage and Salary Workers[4]^Nerd Wallet: 2017 American Household Credit Card Debt Study[5]^Experian: How Much Americans Owe on Their Mortgages in Every Statefunction footnote_expand_reference_container() { jQuery("#footnote_references_container").show(); jQuery("#footnote_reference_container_collapse_button").text("-"); } function footnote_collapse_reference_container() { jQuery("#footnote_references_container").hide(); jQuery("#footnote_reference_container_collapse_button").text("+"); } function footnote_expand_collapse_reference_container() { if (jQuery("#footnote_references_container").is(":hidden")) { footnote_expand_reference_container(); } else { footnote_collapse_reference_container(); } } function footnote_moveToAnchor(p_str_TargetID) { footnote_expand_reference_container(); var l_obj_Target = jQuery("#" + p_str_TargetID); if(l_obj_Target.length) { jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight/2 }, 1000); } }

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How to Set Short Term Goals for a Successful and Highly Fulfilling Life

4. June 2018 - 17:00

Change begins with hope of what’s possible in your life. Hope leads to a sense of expectancy. Combine this with setting short term goals and the likelihood of being more happy and successful moves from possibility to reality.

Short term goals, when created with well-formed criteria, offer incremental steps towards successfully achieving your bigger goals. In this step-by-step guide, you’ll discover the secret to creating short term goals that will set you up for success and help you sail past challenges of staying motivated easily.

What is a short-term goal?

Short term goals are ‘short’, meaning the time frame can be as short as 10 minutes, a day or as long as a week or a few months. Well-formed short term goals begin with the end in mind.

Quick tip to start: Write down the specific result you’ll be achieving and the date when it will happen. Then work backwards from this date describing what you’ll notice yourself doing (and achieving) until you have the first step you’ll take.

A short-term goal is the smallest step needed for you to reach a bigger goal centered around achieving something you passionately desire.

‘Passionate desire’ is the key. As Tony Robbins says,

People are not lazy. They simply have impotent goals – that is, goals that do not inspire them.

Having passion when setting goals means getting your mind and body activated to fuel your energy and focus. Each time you achieve a short term goal, your body celebrates by producing and releasing chemicals such as dopamine, serotonin oxytocin and/or endorphins (feel-good neurotransmitters).

Ian Robertson, cognitive neuroscientist says,

Success and failure shape us more powerfully than genetics and drugs.

The regular release of the body’s natural chemicals supports brain change at a neural level, building your confidence and renewing your goal-oriented focus.

How short term goals make your life more fulfilling

Regardless of the area in your life that you set short term goals, the good news is this will have a ripple effect across all your life domains:

  • Improve your career prospects and your sense of identity also shifts.
  • Improve your body shape through managing food intake and your energy improves in a way that’s noticeable at work and home.
  • Improve your mindset and your attitude changes around how you engage with others.
  • Improve your personal health and your desire for self improvement lifts.
How short term goals advance your career

Specifically, you will need short term goals to help with your career. This is also how many people want to utilize short term goals.

Start by planning your career visually

Walt Disney was sacked for lacking imagination. Oprah Winfrey was told she’d never make it in television. Careers are destroyed by naysayers intent on keeping you small. The successful person designs a career goal and then creates incremental steps to ‘ladder up’ with short term goals.

Justin Dry from VinoMofo, a successful Australian wine distribution company, always begins his goal setting process with visual planning. He says,

I need to see it all in front of me like a puzzle I’m putting together. It kind of looks like the workings of a madman with lots of weird and wonderful shapes and lines connecting the words.

Whether you use masses of post-it notes that cover a wall, large sheets of paper to spread your ideas on or a journal to map your path – messy planning gets your ideas out of your head so you see different possibilities and pathways available to you.

Begin this process by asking, “What are my best hopes for my career?” Write them down and place them somewhere you’ll notice them every day.

Make you think like a start-up entrepreneur

While successful career planning starts with a messy and random process to let those ‘idea gems’ – the embryos of well-formed short term goals rise, the next step is taking these nuggets and using them to set your direction.

Think of yourself (and your career) as if you’re the CEO of your own successful start-up – one with a clear vision of what you want and how you’ll get it. Rather than waiting for a boss to give you goals, be proactive and set your own.

Karen Lawson, CEO of Slingshot says,

Set a vision, and be focused on the intent of these goals. Create actions which not only build on those of yesterday, but improve what you do tomorrow. Your pathways will need to be flexible, challenged and accountable.

Begin by listing the bigger steps needed to achieve your goal. Then chunk these down into smaller steps with specific actions needed to achieve them. These action steps are the work horses of your short term goals. Create a specific time frame to complete them and maintain accountability – as if you’re reporting to your ‘higher up’.

Begin this process by asking yourself: “What difference will I notice when I take these steps?” Then ask: “What difference will my boss/es notice when I take these steps?”

Establish ‘triggers’ for your daily habits

Twyla Tharp (born 1941) legendary dancer and choreographer, maintains an exacting routine designed to trick her mind into a daily exercise habit.

I begin each day of my life with a ritual; I wake up at 5:30 A.M., put on my workout clothes, my leg warmers, my sweatshirts, and my hat. I walk outside my Manhattan home, hail a taxi, and tell the driver to take me to the Pumping Iron gym at 91st street and First Avenue, where I workout for two hours. The ritual is not the stretching and weight training I put my body through each morning at the gym; the ritual is the cab. The moment I tell the driver where to go I have completed the ritual.

It’s a simple act, but doing it the same way each morning habitualizes it — makes it repeatable, easy to do. It reduces the chance that I would skip it or do it differently. It is one more item in my arsenal of routines, and one less thing to think about. (The Creative Habit, Twyla Tharp)

To do this list, create a trigger point – the smallest step you’ll do that will catapult you into taking action like Twyla Tharp did. What will be your ritual of ‘getting in the cab’?

Get you to talk about the future

Melanie Perkins CEO of Canva, a thriving design and publishing solution, is known for ‘frequently talking about the future’.

Orienting your thoughts towards a future-focus reinforces how important your vision and goals are to you. Ralph Waldo Emerson famously said, “You are what you think.”

  • Make it a habit to read your goals daily.
  • Think about what you’ll notice that will be different in your life when you achieve them.
  • Express your goals to someone important in your life.
  • Whisper them to yourself throughout your day.

Future-focused conversations (both with yourself and others) establish a pattern of expectancy which continue fueling not only your desire, but an expectancy of achieving it.

Manage mental resistance

When you begin with ‘hope’, you activate a sense of ‘expectancy’. A belief that what you want is not only possible, it’s within reach. Hope and expectancy are two powerful motivators in propelling you forward to a successful life. When you’re ‘moving forward‘ with hope, you’re orienting yourself towards a desired future. When ‘moving away from‘ something you perceive as painful you’re activating ‘fear’, which can also be a strong motivator helping you avoid pain; for example, losing your job if your quarterly performance scores don’t improve.

Sarah, a manager at a busy merchandising company saw her doctor because she was feeling tired. After a thorough examination the doctor advised Sarah to lose 15 kilos as this was contributing to her tiredness. The news felt overwhelming as Sarah worked long hours and rarely found time to shop for fresh food, so relied on fast food to keep her going.

For Sarah, the doctor activated her fear by describing what could happen (heart attack and/or diabetes) if she didn’t manage her weight by shedding 15 kilos.

While ‘moving away from’ motivation can be successful, a way of amplifying positive motivators that will see Sarah begin ‘moving towards’ her goal is by talking about what outcomes Sarah would notice by losing 15 kilos. For example, managing her weight may see Sarah being more efficient at work, getting out more socially or feeling more able to manage work pressures and deadlines.

To do this with your own goal setting, think about what’s important to you about achieving your goals. Write down your answers. Ask: “What will you notice that will be different in your life when these changes happen?”

6 Easy steps to success with short term goals

Setting short terms goals will lead you closer to a happier and more successful life, but how to achieve that? Take the following steps and you will start achieving your dreams:[1]

Step 1: Defining your best hopes

Try this process yourself by thinking of an area of your life you’d like to improve.

For example:

  • What are your best hopes for your finances?
  • What are your best hopes for your relationship?
  • What are your best hopes for your career?
  • What are your best hopes for your health?

This process involves ‘chunking up’ your ideas so you relate to the outcome. In this process, you go on to achieve not only the goal and the outcome it gives you, but also the transformation of your behavior and mindset that will happen as a result of achieving your goal.

Step 2: Noticing what’s different

The next question to ask yourself is: “What would you notice that was different from the way you usually did things?”

‘Noticing’ helps you build a vision of what could be possible. The richer the description you can build around the tiny details, the more ‘real’ your preferred future becomes.

Step 3: Continue asking: ‘What else?’

Most of us know there’s a hidden reason or a long-buried hope beneath why we want something.

Often times, our ego gets a little defensive about it and protective of it; yet if we dig and resurface a truth, then a weight can be lifted, allowing you a freedom to move forward.

Step 4: Ask: ‘Who else will notice the difference?’

Relationships with family, friends, colleagues and a partner are important. Seeing the change they’ll notice helps put a third person perspective on the differences they notice about the changes they see in you.

Imagine what they will notice about you that would let them know you are somehow different as a result of achieving this goal.

Step 5: Imagine a miracle happened tonight

Imagine that if you went to bed tonight and a miracle happened; and you were the very best version of yourself and that you had achieved your best hopes.

When you woke up tomorrow morning after the miracle happened, what would you notice that would tell you you’ve achieved the change you’re seeking?

Step 6: Describe your day as if the miracle had happened

Go through your day, moment by moment. Begin with what time you’d wake and then describe the differences you’d notice in every tiny action you do. Notice in detail what’s different about this day – a day when you are at your very best because you’re living your best hopes.

4 Proven tools to track your short term goal success

When you set a short term goal, establish a measurement system to track your progress:[2]

1. Create a running tally

One of the best devices to keep your short term goal setting on track is to keep a running record or tally of the number of days in a row that you’ve sustained your goal.

For example, if improving your health is important to you and you plan to reduce your weight by 5 kilos by not eating any foods containing sugar, then set up a simple chart and track how many days in a row you can do this. Aim for 5 days, then 10, then 20 days in a row. If you have a small diversion and eat sugar one day, simply start again.

Once you feel confident that you can continue with this step, add another such as taking 5,000 steps per day. Again, set up a simple tally chart either in your diary or somewhere visible and enjoy marking up one more day that you’ve achieved your short term goal. It won’t be long before your goal of losing 5 kilos is met.

2. Keep a journal

Maintaining a journal will help you focus on identifying the things you’re noticing that are different because you’ve set a well-formed short term goal.

Aim to complete the journal at the end of each day and recall in detail the things that you’re noticing. This helps keep you connected with your desired outcome and the transformation you’re experiencing in both your behavior and mindset.

3. Share your progress with a trusted friend or coach

By voicing the change and expressing how far you’re noticing yourself move towards your goal, you’re reinforcing the power of change you’re experiencing. And you’ll be activating the feel-good neurotransmitters that are so important for bringing your confidence, motivation and positive changes to your brain to succeed.

4. Visualize your progress

Before you go to sleep in the evening, visualize your tomorrow. See yourself continuing to do the things that support your change. Walk yourself through the tiny details that add up to the changes you want to see yourself doing including the time you’ll wake up. In the morning, re-activate the visualization and then ‘step into’ your day.

Summing it up

Change is possible. Short term goals that build upon each other are the stepping stones to achieving your best hopes.

Using your creative imagination by noticing the small differences occurring daily offers a positive way to create practical change in an easy and doable way.

Above all, make sure your goal is powered by ‘passionate desire’ so you achieve your desired outcomes.

Featured photo credit: Pexels via pexels.com

Reference[1]^The Guardian: Dance legend Twyla Tharp on truculent men, selling hot dogs and her idol Agatha Christie[2]^Business Insider: Here’s how 12 successful CEOs set their goals for the yearfunction footnote_expand_reference_container() { jQuery("#footnote_references_container").show(); jQuery("#footnote_reference_container_collapse_button").text("-"); } function footnote_collapse_reference_container() { jQuery("#footnote_references_container").hide(); jQuery("#footnote_reference_container_collapse_button").text("+"); } function footnote_expand_collapse_reference_container() { if (jQuery("#footnote_references_container").is(":hidden")) { footnote_expand_reference_container(); } else { footnote_collapse_reference_container(); } } function footnote_moveToAnchor(p_str_TargetID) { footnote_expand_reference_container(); var l_obj_Target = jQuery("#" + p_str_TargetID); if(l_obj_Target.length) { jQuery('html, body').animate({ scrollTop: l_obj_Target.offset().top - window.innerHeight/2 }, 1000); } }

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Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity

1. June 2018 - 18:00

How often have you heard the expression “you are what you eat”?

This is partially true. However it goes deeper than this and I’d say that you are what you absorb. All the great food in the world doesn’t mean a lot if your body is not digesting and absorbing it properly. Today we’re looking at how important gut health is not only for digestion but your overall health and immunity, and what natural probiotics you can include in your diet to have a healthy gut.

Probiotics and your gut health

Your gut or microbiome, is a collection of bacteria that are critically important for how your body functions. The majority of the DNA in your body is actually taken up by these gut bugs and by definition, you are technically more bacteria than you are human. These gut bugs are keeping you alive along with protecting you against germs, breaking down food to release energy, making vitamins and even controlling your mood.

When the balance of good to bad bacteria gets out of whack, then you can be looking at issues like:

  • Constipation
  • Excess internal gas
  • Chronic diahrhhea
  • Bad breath
  • Bloating and cramping
  • Development of food intolerance

Your immune system will also be suppressed leading to easier sickness. Your gut balance can be thrown off by things like sugar, antibiotics, alcohol, lack of physical activity, smoking and not getting enough sleep among a bunch of other things.

So, how to improve your gut health? Probiotics can help.

Probiotics are live microorganisms that can improve your gut health when consumed in adequate amounts. There are a lot of different types and getting a wide range is very beneficial. They also promote a healthy digestive tract and immune system.

Top 10 Natural probiotics to include in your diet

Since you want as many good gut bacteria as possible, here are the best food sources to find them in:

1. Kombucha

Kombucha is a fermented beverage that is filled with probiotics. It’s made from sweetened black or green tea. Many brands now include other healthy ingredients in it such as ginger, chai, or a greens extract.

Kombucha is extremely popular right now and easy to find. It’s best to start with 4 oz a day and can be consumed on an empty stomach in the morning or at any other points in the day.

2. Kefir

Kefir is similar to kombucha in which it’s a fermented beverage but this time coming from milk. This does sound a bit weird but is very healthy. It’s made with ‘kefir grains’ which are strains of bacteria that give the milk its probiotic content and gives a light carbonation. It’s also full of a ton of nutrients, protein and looks to be a better probiotic source than yogurt.

You can use it as a marinade, salad dressing and even in baking.

3. Pickles

Yep, the Snooki favorite! You’re looking at cucumbers that get pickled in salt and water and left to ferment using their own lactic acid bacteria. Pickles made with vinegar don’t contain probiotics but traditional pickles do. They will also give you Vitamin K and are low in calories. Remember not to go with the deep fried variety though.

4. Miso

The Japanese sesasoning is made by fermenting soybeans with salt and a fungus called koji. It’s turned into a paste and is popular for use in soups. Besides probiotics, miso is a good source of protein, fiber, vitamins, minerals and phytonutrients.

5. Yogurt

This is probably the main go-to food choice for probiotics but you want to be sure of a few things first.

Many commercial varieties of yogurt are more deserts than a health food especially the ‘fruit on the bottom’ types. Most of these colorfully packaged yogurts contain so much sugar that you’re probably taking a few steps backward.

Go for natural, unflavored and make sure that it says on the package what it contains. If the package doesn’t indicate clearly its nutrients and ingredients, there’s a good chance that a lot of the good bacteria was destroyed during processing.

6. Sauerkraut

Don’t wait for Oktoberfest and a beer stein the size of a Buick, sauerkraut is good all the time! Similar to pickles, sauerkraut is shredded cabbage that is fermented by lactic acid and bacteria. It’s easy to make and can last for months in the fridge.

Along with probiotics, it contains vitamin C, vitamin B and antioxidants. It’s easy to use on said sausages or hot dogs, can be a side dish, in sandwiches and even in stews. (And no a hot dog is NOT a sandwich.)

7. Kimchi

Kimchi is like the Korean sauerkraut. It’s made from cabbage but can also include other vegetables and is seasoned with things like garlic, red chili flakes, ginger and salt etc. The lactic acid bacteria in kimchi helps make it great for digestion and contains vitamins, minerals and iron.

8. Dark chocolate

Yes, this is actually a probiotic source. Dark chocolate contains fiber and your gut bacteria is able to break down and ferment this and other compounds and also creates anti-inflammatory effects that boost your health.

You want to make sure that you’re consuming dark chocolate that has at least 70% cacao in it and not a Toblerone that’s the size of your head. A square or two a day can provide you with some great health benefits.

9. Green olives

Salt water brined olives undergo a natural fermentation. Since olives contain lactic acid bacteria, this helps give them a good probiotic content. There are two different strains of live cultures associated with olives that are helpful to combat bloating and helpful for people with irritable bowel syndrome. (And no it’s doesn’t count if you get your olive content from happy hour martinis!)

10. Tempeh

Tempeh is a fermented soy product that is made with a yeast starter which gives it a bit more of a meaty, tender bite to it. It’s why you find vegan meat and bacon alternatives made from it. It’s a great probiotic source that is very versatile to use but also contains a lot of protein. In a 3-ounce serving, you’ll get around 16 grams of protein.

Wrapping it up

We are learning more and more about how important it is to keep our microbiome as healthy as possible. Luckily it’s not hard to include great sources of probiotics that can help boost your gut health and with that your overall health with it.

Try the above suggested natural probiotics, include them in your daily meals and you’ll gradually see improvement in your gut health!

Featured photo credit: Pixabay via pixabay.com

The post Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity appeared first on Lifehack.

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weitere Websites von mir:

>> die Akademie für Lebensunternehmer
das Leben unternehmen - wie geht das?

>> mach was du liebst
hier geht es um die Kernfrage: Wofür lohnt es sich für dich zu leben?

>> wachse und gedeihe
hier geht es um die Kernfrage: Wie kannst du dich optimal weiterentwickeln, also effektiv lernen?

>> nutze das Internet sinnvoll und hilfreich
hier geht es um die Kernfrage: Wie können dir die vielfältigen Software-Tools bzw. Internetdienste dabei helfen, daß du deine Tagesaufgaben einfacher und schneller lösen kannst?

>> nutze freie Energie
selbst Strom erzeugen und Energie sparen