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6 Habits for Mental Health That Will Change Your Life for the Better

It is becoming increasingly important to prioritize nurturing your mental health. Being mentally healthy allows you to enjoy a wide range of benefits, including:

You need to be conscious about everything you do to ensure you are not jeopardizing your mental health. It includes exploring free dating sites to meet the person who compliments you. Many people are not aware of how to keep good mental health. Below we will reveal the best habits you can take up to protect your mental health and ultimately change your life for the better. 

1.     Take Care of Your Body 


One of the best mental health habits you can adopt is to take good care of your body. Examples of steps you can take to take care of yourself physically include engaging in physical exercise. You will enjoy tons of perks from exercising not only to improve your appearance but improve moods and decrease anxiety and depression. 

Eating nutritious meals is another option you have when you want to look after your body. It will give you the right nutrients to fuel your body. Ensure you also drink a lot of water and get adequate sleep, and you will watch your life slowly transform for the better.  

2.     Create Meaningful Social Connections 


Social isolation is a key trigger for mental illness. It would be best if you surrounded yourself with supportive friends and family members who value you. These relationships are essential for your mental health. You can also try other forms of social interaction like volunteering, being part of clubs, churches, or other social organizations, known to enhance wellbeing and mental health. 

Social connections are a part of great mental health habits because it helps you form healthy and strong relationships. The relationships encourage individuals to listen actively, open up, and share what they are going through. It is something that can change the course of your life. 

3.     Practise Mindfulness 

Mindfulness refers to a way of paying attention to the present moment. You do this by using techniques like deep breathing, yoga, and meditation. It helps you become more aware of feelings and thoughts to better manage them instead of letting them overwhelm you. Mindfulness is a tool that you can use to manage mental health. 

Once you are more aware of the present moment taking care of your mental health becomes a breeze. It becomes easier to understand yourself better and enjoy the world around you more. It has been shown to help with multiple conditions, including depression, stress, anxiety, gambling, alcohol or substance abuse, and physical problems like heart disease, chronic pain, and hypertension. Consider adding ways of practicing mindfulness for a positive impact on your mental health.

4.     Cultivate an Attitude of Gratitude 

Gratitude is the art of being thankful and always showing appreciation for what you have. It is one of the fastest and simplest ways of building strong mental health. Practicing gratitude is one of the proven habits that improve mental health. It can change your mindset by bolstering self-esteem, increasing resilience, and helping you see the positive side of any situation you face. 

Gratefulness can also increase your levels of happiness and improve sleep factors that contribute to good mental health. Being grateful has a huge impact on how you feel, think, and act. You can consider this an underestimated superpower that can positively change your life. There are plenty of ways to incorporate more gratitude in your life, including: 

5.     Limit Screen Time 


As smartphones become more popular, more people constantly look at their screens and spend a lot of time on social media. The Nielsen Company reports that adults in America spend more than 11 hours dailyinteracting with media. While social media presents a good platform for easier communication, it can also take a toll on a personas mental health. 

Itas, therefore, recommended that you limit time spent on social media to at least 30 minutes a day if you want to protect your mental health. Limiting screen time can decrease symptoms of depression, loneliness, and anxiety. You can use a mental health habit tracker to help you with this to boost mental health. 

6.     Seek Help When Needed 

Never be ashamed of seeking help anytime you feel your mental health is jeopardized. If you are experiencing these mental health warning signs, it is time to get professional help. Fortunately, there is no shortage of support options, allowing you to identify the one that best suits your needs. Examples of places to turn to when you need help on how to avoid mental health problems include:


One of the ways to ensure you lead a happy and quality life is to take good care of your mental health continually. Practicing the habits discussed above will take you a step forward in staying mentally healthy. Do you have any bad mental health habits you struggle with? Can you commit to kicking them to the curb and practicing the above helpful mental health habits? We would appreciate your feedback in the comment section.  

Sherry Kimball likes to write articles with advice that help people to improve their lives. 

Sherry enjoys researching, discussing, and writing on the topics of relationships, weddings, and dating. 

She is passionate about yoga in her free time. 

The post 6 Habits for Mental Health That Will Change Your Life for the Better appeared first on Pick the Brain | Motivation and Self Improvement.

7 Psychology-Backed Hacks for Boosting Your Motivation

It is no secret that motivation can be hard to come by. And when you do find it, it seems like the most insignificant things can take away all of your drive. But fear not - there are many ways to increase your motivation levels and keep them high all day long.

In this article, I will explore ways to keep motivation high and bounce back from setbacks; these methods are psychology-proven to work in any situation. Let's dive deep into this topic. 

Consider Your Reason(s) Why 

One of the best ways to motivate yourself is by considering your "why." What do we mean by that? Think about why you want to achieve a certain goal. "But, what if I don't know why?" you might ask.

Well, there's a way for you to find your motivation and discover your true "why." 

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Ask yourself different variations of the same question: aWhy do I want this?a. This is a great way to tap into your motivations while digging deep for the right answer. Asking yourself these questions can help support or change what you think your reasons are for wanting something.

Set A Timer To Help You Chunk Down Your Work.

One great way to get started on something you don't feel motivated for is by setting a timer and putting the time in your calendar to do it. By chunking this task down into small manageable times, it can be much easier to start with, because you know it won't take long before the timer goes off again and signals that the next part of your task is up. 

I like the Pomodoro technique for this one, but there are many timers out there to choose from. You can download an app on your phone, use a timer on your computer or stovetop, and there are even cube-shaped timers that will let you know when it's time for you to take a break. Find an option that works for you and set that timer.

Accountability and Encouragement - Tell Someone About Your Plans.

One of the best ways to get motivated is by having someone else hold you accountable. This one might take a little effort and communication - but I promise, it will be worth it.

I highly recommend telling others what your goals are and asking them for their support in reaching those goals. Tell them that they can ask if you've stuck to your task or routine, or that you're going to update them at certain points throughout the day/week/month. Whatever you decide on, just make sure there's some kind of accountability factor from another person.

Change The Way You Talk To Yourself

One thing that can drain your motivation is negative self-talk. Sometimes, people will be feeling great about themselves due to the adrenaline of having done something exhilarating. Then just as soon as theyave gone back to something anormala or even changed their environment, theyare right back to putting themselves down again. 

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Simplifying your life and being happy starts with our self-talk and the way we treat ourselves. Try adding some positivity to your life and watch as you become less critical of yourself and others around you too.

Keep A Daily Task List Along With Your Short Term And Long Term Goals

This one is pretty simple but effective. Make sure you keep your short-term and long-term goals in mind as you make your daily task list.  

Let's say that you have a goal of learning SEO strategies because you understand that with modern-day marketing, it's necessary for online success. That's great - you know what you need to do.

Now make a list of all the tasks needed to achieve this goal. It might look something like this; 

Having these small steps helps the person stay focused when working towards their bigger goals because they can see their progress along the way. 

Establish Consequences For Not Doing What You Said You'd Do

The importance of 'consequences' has to come into play. If youare trying to get work done on your computer, ensure that you understand what youare losing out on each time you get distracted. When you are tempted to wander off onto another website rather than pushing forward with that task at hand, think about what might happen if you donat follow through.

You should even take it a step further and not just think about a consequence - but rather go through with it. For example, letas say that your goal is related to health and fitness. If you're trying to work on losing weight, then maybe your consequences for breaking your diet are as simple as washing your plate by hand rather than comfortably using a dishwasher. 

Reward Yourself For Meeting Small Milestones

Similar to the 'consequences' mentioned above, rewarding yourself for each milestone completed on your journey towards achieving a specific goal can be a great way to boost your motivation.

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Whatever rewards it is that you enjoy, ensure that they are easily attainable at the right time, so your motivation stays high. 

Here are some great self-care ideas (that fit into your lunch break) that will help with motivation, emotional intelligence, and rewarding yourself when youave just been awesome.

Wrap Up

By finding ways to boost your motivation when you need it, you'll be able to accomplish a lot more and have a much easier time getting things done, even when things donat seem to be going your way.

Author Bio

Hanson Cheng is the founder of Freedom to Ascend. He empowers online entrepreneurs and business owners to 10x their business and become financially independent. You can connect with him here.

The post 7 Psychology-Backed Hacks for Boosting Your Motivation appeared first on Pick the Brain | Motivation and Self Improvement.

The Surprisingly Sustainable Household Items You Didnat Know You Could Recycle

One of the biggest environmental issues we are facing today is climate change. It has an impact on every aspect of our lives, including our health and wellbeing. Recycling means fewer raw materials are required to make items, which helps reduce our carbon footprint and our contribution to climate change. A new study byA packaging experts RAJA UKA has uncovered just how much waste is not being recycled, and as a result, ends up in our ecosystem. Here are just a few of the ways not recycling or reusing items is having a direct impact on both our health and the world around us.

The pressures that are put on the environmentA

The recent increase in extreme weather conditions is a consequence of climate change. These conditions include flooding, droughts and landslides. By not recycling or repurposing items, we use more energy and raw materials, which then increases the amount the greenhouse gases we emit and puts more strain on the environment. 

As a result, it is predicted that southern and south-east Europe will face water scarcity issues, which will have a major impact on agriculture. This includes farmers producing much smaller yields which, in turn, results in decreased food production. Without effective adaptation of farming strategies, each degree-Celsius increase in the global mean temperature could reduce global yields of maize by 7.4%, wheat by 6.0%, rice by 3.2% and soybean by 3.1%. This could lead to a food shortage and price of goods would be much higher.  

Incineration and landfill are often the final destinations for waste that isnat reused or recycled, however, this isnat always the case. Excess waste can end up in our oceans or other habitats, seriously endangering the creatures that live there. It is estimated that 267 species are being affected by plastic pollution worldwide. Unfortunately, it doesnat stop there, as over 700 species are at risk of becoming extinct as a result of plastic in our oceans. 

This plastic debris is one of the biggest threats to ocean wildlife as it is estimated to kill over a million seabirds a year. They become entangled in the plastic or mistake it for food, and end up ingesting it. This is also the fate of sea turtles, as records suggest that over 1,000 sea turtles die annually after becoming entangled in plastic. Whatas more, Professor Brendan Godly from the University of Exeter states that this number is a serious understatement, and the real figure is much higher. 

Itas not just the environment that is paying the price of climate change. Humans are exposed to pollution in both airways and food streams, which can have a significant impact on our health. The Royal Society of Medicine has uncovered that the rise of pollution in the air has resulted in 6,000 people in the UK who have never smoked, dying of lung cancer. It turns out the food we eat is just as polluted as the air that we breathe. Evidence suggests that the average person eats the equivalent weight of one credit card (five grams) of microplastics a week. By 2030, that could equal a massive 468 credit cards ingested per person. Microplastics can have both carcinogen and mutagenic properties; the ingestion of microplastics may cause cancer or cause mutations in your DNA. 

Household items that you can reuse or recycle 

When it comes to knowing what you can reuse and recycle, cardboard, glass and metal often comes to mind. But there are a surprising number of items that sit in your home that can be repurposed or recycled, such as: 

Batteries: Annually, 22,000 batteries are sent to landfill in the UK. Batteries contain seriously hazardous materials such as lithium, mercury and lead that can seep into the soil when theyare sent to a landfill. Instead, you can easily recycle them by taking them to a designated collection point or go a step further and opt for rechargeable batteries to reduce your waste. 

Clothing: Brits throw away 336,00 tonnes of unwanted clothing each year. Sell, gift or donate your unwanted clothes to give them another life and keep them out of landfills. For clothes that arenat fit for donation, repurpose them into cleaning rags or take them to your local recycling centre. 

Carpet: In the UK, over 500,000 tonnes of carpet waste is produced annually. If your carpet is in good enough condition, turn it into a new rug, car mat or cat scratching post. If your carpet has seen better days and is not fit for repurposing, take it to your nearest carpet recycling centre. 

Bubble wrap: Once youare finished protecting fragile items with your bubble wrap, why not use them for insulation in winter? Tape them to the windows in your home or greenhouse to keep your space significantly warmer and save money on your energy bill. 

The post The Surprisingly Sustainable Household Items You Didnat Know You Could Recycle appeared first on Pick the Brain | Motivation and Self Improvement.

3 Tips For Generating a Positive & Productive Mindset First Thing in The Morning

Can you tell how your dayas gonna go by your mood in the morning?

I sure can!

If I find myself in a negative mood early in the morning, itas almost as though I should just crawl back in bed and say, aYou know what, Iall try again tomorrow.a

Itas funny but also very serious. The mindset we have first thing in the morning is likely to be carried with us throughout the day. Unless we put forth a major amount of effort to change, which is incredibly hard as anyone who has been in the depths of a bad mood knows. 

Understanding how important our mood is in the morning can either be empowering or terrifying depending on your perspective. 

If you hold onto the idea that you cannot control your emotions and the mood youare in, then youall be waking up each day in hopes that today will be the day youare in a good mood. 

However, if you feel that you are in control and can dictate how you feel, you realize the power you hold each and every day to get yourself into a positive and productive mindset. 

I hold to the latter of these two views and thatas exactly what I want to share with you. How you can use certain tools each morning to put yourself in a positive and productive mindset to take on the day!

The three tips I am going to share with you can be used individually, or all together as one large morning routine. It all starts with simply saying thank you.

Developing An Attitude Of Gratitude

If you operated each day from a state of gratitude, how much negativity do you think youad experience? Very little, because when youare feeling thankful for what you have and where you are, there is no room for negative thoughts to enter your mind. 

In terms of generating a positive and productive mindset, feeling gratitude is a remarkable tool. 

First thing in the morning, if you generate a state of gratitude, that will carry with you throughout the day. I know it may seem strange to think of gratitude being correlated with productivity, but itas the truth. 

Gratitude attacks anxiety, depression, and many other negative mental states. So, by feeling thankful, you are working to eliminate these from your mind, which will allow you to be more productive as you move throughout your day.

To practice gratitude does not need to be complicated, and can be as simple as saying thank you repeatedly after waking up. 

Another practice you can use that is a bit more structured is writing out gratitude statements. Spend about five minutes each morning listing out everything you have to be thankful for. After youave written them out, read each one over and really feel the emotion!

Practice Mindfulness

First thing in the morning, how easy is it for your mind to begin thinking about all your obligations that day, worrying about what you may not get done, and fretting over something that happened the day or days prior?

This is where many of us begin to feel anxious, fearful, and down on ourselves in the mornings. However, if there was a way we could calm our minds and eliminate many of these unending thoughts, our days would begin much smoother. 

Luckily there is a way, and itas by utilizing mindfulness. Mindfulness is the state of being completely present. But, itas not as easy as it sounds. Thatas why itas important to begin training mindfulness. 

Each morning, you can train yourself to be mindful. The more you do, the easier it will be to carry this mindful state with you throughout the day. 

There are many ways you can practice mindfulness, but for the sake of talking about mornings, Iall stick with the technique I find most beneficial. 

Itas a mindfulness meditation practice, and it goes like this:

  1. Sit in a comfortable position, either on the ground or in a chair. 
  2. Set a timer for ten to fifteen minutes.
  3. Close your eyes and bring your awareness to your breath.
  4. When you find your attention drifting, quickly return it to your breath (this right here is the act of training mindfulness).

Practice Mental Imagery

No matter who you are, there is an internal image you hold about yourself. This may be that youare an unproductive person, or that youare always anxious. Perhaps itas a more positive view and you see yourself as successful. 

Bottom line is, we each have an internal image about ourselves.

What you can do is use this to your advantage by instilling an image you wish to hold about yourself. If you want to be more productive and positive throughout the day, visualize yourself efficiently working with a good attitude. 

By solidifying in your mind this vision of who you want to be, you will be molding that as how you naturally see yourself and will carry the new self-image with you each day. 

The post 3 Tips For Generating a Positive & Productive Mindset First Thing in The Morning appeared first on Pick the Brain | Motivation and Self Improvement.

What is the Truth to Gaining Confidence?

Youare confident. Youare confident? Youare confident!

If only gaining confidence was as easy as telling yourself that youare confident. But the truth is, it takes just a bit of effort in a few specific areas.

Hereas the deal: I know itas not easy to be confident at all times. I've been there. And I've made it to the other side.

The good news about confidence is that it can be learned. Yes, I had to do some work. But with practice, you can actually become a master at it.

You must be wondering, what are the steps? How does one gain confidence if they donat have any of it built-in yet? 

Especially for some personality types (MBTI or Big Five factors), the effort you need to reach full confidence will vary. Based on your current scores, these personality tests can be a helpful feedback tool, to show you in which areas you need to work.

But I'll tell you a secret: No matter your current confidence level, all you have to do is practice these 5 actions every week. These helped me so much, and they will work for you as well. And soon, you will see your confidence start to take off. 

1. Take Baby Steps of Action

Nobody ever gained confidence by overthinking. On the contrary, a lot of this becomes stored in the body as muscle-memory.

Take some steps for your confidence each day, however small. It may seem a bit scary & overwhelming right now, but that's ok... baby steps will solve this in due time.

If there is something youave been wanting to do, this is the key. To simply do it. No matter how small the baby steps. Just do it. 

How about an example: If you want to dance in public, maybe that is too scary right now. If you keep postponing & making excuses, it will never happen. So you always have the opportunity to start small. Start with dancing among your friends & family. Face the discomfort, tell it hello, and keep practicing.

I used these baby steps to master dancing, talking to strangers, and public speaking. It really works.

Anywhere you can, look for an opportunity to try a baby step.

2. Monitor & Measure Your Progress

Like we already said, confidence is the result of taking action. No matter how small the action. In such cases, what really works, and helps me push through the biggest challenges, is to track & monitor your progress.

When you do something repeatedly, you get better at it. Itas true what they say, aA professional is an amateur who shows up every day." So hereas what you do: Monitor your progress in writing. Then keep on learning & improving. And be proud of making an effort for yourself.

You can use a measuring tool called the X effect.  Put a calendar up at home where you will see it every day. Mark a big X each day where you accomplish a baby step.

This is because tracking your progress gives you the motivation to continue. And your motivation feeds your discipline. 

This way, the results of your baby steps will let you become more confident in the minimum possible time. Every time you mark an X in your calendar, you are closer to full confidence.

Photo by fauxels from Pexels

3. Practice Self-Care or Self-Compassion

If this is new for you, you are in for a real treat. This was one of my biggest discoveries in personal development.

Review what you say to yourself when you make a mistake, or you get stuck. What is the tone of that language you use?

The reason for checking this is because most of us tend to be very critical or rough on ourselves. And that can make things worse.

Because deep inside you, there is a child-like version of you who needs loving & firm encouragement. So one of the keys to gaining confidence is to be a good coach to yourself. 

Thus, when youare facing a difficult situation, talk to yourself like you would talk to a child; in a calm, loving manner. Ask reasonable questions wherever it's helpful. And where appropriate, use a bit of encouragement or kind firmness.

When you respect yourself, your confidence increases. There are even studies that have linked compassion to confidence. And thereas also common sense that tells us that we should be kind to ourselves. This way, you have a good best friend with you, 7x24.

Just like riding a bike, once you learn it, you are set for life. But if you don't know how to practice-self-care with yourself yet, just ask your mentor or coach for some guidance here.

Be a good coach to yourself.

4. Proactive Self-Management

Do you know what else is under the surface of confidence? Itas being and feeling healthy. 

Now you may be wondering whatas the connection here. It's because self-care leads to feeling good about yourself. Notice how happy cats & dogs usually are, and how much time they spend on self-care.

Everyone says it, but are you practicing it? Eat well, exercise regularly, and sleep well. Feed your brain and mindset with constructive and helpful tools.

Confidence is not a single "thing." Itas a complete package of mental, physical, emotional, and spiritual well-being. When you practice your baby steps in all of these areas, you feel better about yourself. And thatas where your journey to confidence gains momentum. 

Take advantage of the next 2 months to focus on just one of these items: eating healthy, or fitness, or your bedtime routine. With that focus, in 2 months you will be feeling better. And that feeling translates directly into your self-confidence.

5. Trust Yourself to Get Some Guidance

You know whatas amazing about this journey? Youare not alone. I've been there, and it was scary at first. Yet when I found the right people to help me, it got so much easier.

There are thousands of people who wish to gain confidence, just like you. And there are good people who are there to guide you through the process.

Think about it... youare not supposed to know everything about life. Itas okay if you donat know how to do something all by yourself. 

Just like you can help a baby learn to walk faster than they could do it alone, a great coach will do wonders for you. So trust yourself to get the guidance and support you need.

And in just a few weeks, you will feel like a new you. Your coach will help you find what's keeping you stuck, and give you the specific support you need. This way, you can make rapid progress, without wasting years stuck on hold. Or even putting your effort into the wrong things.

Putting it All Together 

So there are various components which add up to being and feeling confident. Practicing these, in baby steps, will let you feel satisfied, authentic, and fulfilled. 

Trust yourself to forgive & accept your own mistakes... and learn from them. And hereas the best part. You get to decide what it means to feel confident. And only you get to decide to declare yourself a confident person. 

All that matters is that you start right now.

For all the great things your education gave you, they didn't teach you how to have great confidence for your life & career. My mission is to teach you the most effective tools for your ongoing success & confidence. All my best, Christian Pyrros, Senior Mentor & Coach atA

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How To Be Confident a 5 Ways That Actually Work

When you start looking for ways to be confident, you'll probably end up finding tons of different tips and tricks. Some of them work more, some less. However, there's lots of content that suggests you to rather fake it or focus on little details. Details that will help but won't create rock-hard core confidence.

Today, I'd like to share with you five tips to be confident that actually work. I've spent years improving my confidence and these tips are something that have had a massive impact. Now, I'd love to share these battle-tested methods with you.

1 Take care of the "little things"

When I say little things I mean daily, little tasks and self-care activities that you'll face. Every little thing like skipping the Mc Donalds, keeping your apartment clean, and avoiding too much scrolling in social media.

These things may seem irrelevant but hear me out. If you neglect one of them, neglecting another one becomes easier and easier. And after a while, you've ignored your daily tasks and spent hours of scrolling celebrity gossips on social media.

However, if you commit to taking care of the simplest things like making your bed, you'll gain a small sense of pride and an urge to move to another task. This creates a positive, self-amplifying spiral that makes you a person with standards.

When you take care of the little things, that momentum will bleed to the bigger things like working on your career and exercising. I mean, it's way easier to be confident when you've finished your tasks in a clean apartment and haven't spent hours on Instagram, etc.

2 Be confident with martial arts

Martial arts are a phenomenal way to boost your confidence and life in general. I've spent many years practicing them and they've been nothing but good.

When you know that you'll have the skills to defend yourself, it's easier to be confident in social situations. Fights rarely happen (which is good), but the underlying belief of your capabilities is always there.

On top of that, martial arts teach you many valuable, confidence-building skills. Skills and abilities like physical fitness, mental toughness, discipline, and self-esteem.

If you're looking for a new hobby, consider trying martial arts. The best ones in my opinion are MMA, Kickboxing, Muay Thai, and Ju-Jitsu.

3 People see you how you see yourself

One thing that's notorious for affecting confidence is your flaws and how other people see you. I've seen people trying to fix this, but they're approaching the problem from the wrong perspective. You should never try to impress others or try to prove yourself.

See, here's the fact: people see you how you see yourself. If you accept your flaws like they're not a big deal, they will sense your confidence and respect you more.

Realizing this helps you to be confident and here's why: When you know this, you can carry out yourself with dignity, knowing that it's ok to have flaws, and let that inner confidence reflect from you. Everybody makes mistakes sometimes.

Let's say something you dislike about yourself comes up in a conversation. You can just admit it like it's not a big deal and let that become your reality. When you master this technique, you'll go through life with ease and confidence.

4 Learn to set boundaries

A great way to train your confidence is to set boundaries in different areas of life. This means being crystal clear about what you tolerate from your friends, co-workers, dating partners, or anyone.

Sometimes we end up in situations where someone treats us unfairly, but calling it out would cause a conflict. This can be a friend who starts to complain when you've decided to go to the gym instead of hanging out. Or maybe a dating partner who tries to manipulate you by asking to pay for every date. I guess you got the point.

However, you'll have to learn to set boundaries. If you've decided to go to the gym, go there regardless of your friend's complaints. If someone in your dating life is toxic, either tell them to change or kick them out of your life.

If you sacrifice your boundaries, two things will happen. Firstly, your self-esteem suffers because you try to please everybody. Secondly, others will sense your weakness and maybe even start using you.

But if you stay stubborn and push through the conflict, you'll find yourself being more confident and respected in the long run. So, remember to respect your boundaries, my friend.

5 Form a sense of purpose

Purpose means a certain goal that you pursue constantly in your life. If you don't have one yet, now it's a good time to figure it out. It can be anything from building a billion-dollar company to scoring A on your next test.

This purpose is good if it fills the two following criteria:

See, when you form a sense of purpose that puts fire in your belly, you start feeling like you're doing something remarkable on this planet. You're on your own path and mission. This causes every little inconvenience to feel irrelevant and will drastically boost your confidence.

If you get rejected, someone speaks poorly about you, or something like that, so what? You got better things to do. A sense of purpose that's formed properly will put away all the small inconveniences that cause insecurity.

Again, this can be any goal as long as it inspires you, and it can change. So, pick something that feels meaningful and start executing. You don't have to have it all figured out yet. The most important thing is to take action.

With all this said, I hope you enjoyed this post. The confidence is there for you to take.

Veikko Arvonen is a blogger with a burning passion for self-development. He's the author of Maxed Out 20s, where he shares how you can become more confident, respected, attractive, and happier. Visit his blog to learn more and get your free confidence ebook!

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Reign in Your Busy Mind to Live More Consciously

Too often, as we move through our daily lives, we pack more than we need a and Iam referring to mental baggage. No matter where weare going or what weare doing, we allow our minds to run rampant and never stop. Recent research shows that humans tally more than 6,000 thoughts each day. Those thousands of thoughts are an irrefutable consequence of our societyas obsessive need to be busy and distracted. 

Yet if we donat stop, even occasionally, from our obsessive mental planning, rehashing and cataloguing, we become disconnected and removed from a source greater than us. Instead of busily looking for answers outside of ourselves, and relying on distractions, stimulants, materialism and other external influences that we believe will give us meaning, we all have the ability to become more awake, present and aware a and in our awareness, to transcend limited thoughts and beliefs and raise our consciousness. 

Practicing Mindfulness is a way to reign in the random thoughts swirling through our minds. It holds us in present moment awareness. As we stay focused on the present, weare able to look more deeply into what weare actually feeling in that moment. Mindfulness opens our minds so that we can see with total awareness.  

By attaining this state of complete awareness, we can remain observant of our thoughts and feelings with acceptance and non-judgment. This is when weare in a pure state of mind, and itas in this state that we can guide ourselves wisely. With more heightened awareness, we can participate in life as grounded, sensitive human beings. This means that everything we do is done with a conscious awareness of how weare doing it. Therefore, we become more thoughtful, kind, compassionate, sensitive, creative and attuned. 

The challenge is training our minds to stop a really stop. The mind is prone to wander out of the present moment. But the more we train it to stay in the present and the more we move away from the busy-ness in our heads, the better we become at utilizing Mindfulness to achieve higher-order thinking skills. 

Put these principles into practice to live more consciously: 

1. Strengthen your present-moment awareness muscle. The more present you are, the more aware you are, and the more aware you are, the more present you are. It keeps evolving from there. When practiced consistently, Mindfulness can sharpen your awareness so that you can see beyond what lies on the surface. 

2. Surrender your ego-driven self. Learning to value slowing down and quieting the mind means that you must refrain from manipulating the world, or your thoughts about your world, to feed your ego. Get out of your own way and out from under the drama you create. Donat let your asmall self a run the show. Aspire to heighten your awareness, raise your consciousness and continue on the path of spiritual development with the veils of falseness lifting one by one. 

3. Feed your spirit. When you feel a type of emptiness, or ennui, thatas your spirit telling you something, something extremely important. But, if instead of going deeper within to find out whatas troubling your spirit, you choose a type of distraction or a way to anesthetize yourself, you arenat tending to your spirit. Feeding your spirit can mean anything from meditating, practicing yoga, sitting in contemplation, taking a walk in nature, gardening, playing with a pet, making love, painting, cooking, serving someone in need or moving to music. 

4. Slow down to engage in more conscious knowing. Mindfulness is a mental state of being conscious and aware. It helps you to find union in reality, free of illusion. Donat you want to know what this life, this reality, truly is? It canat possibly be just whatas on the surface. Remaining on the exterior is like living outside of a magnificent palace and never getting to go inside. 

5. Open yourself to a sense of oneness. As you begin to explore life beyond the surface, you soon begin to know there is so much more to see and know. You are part of the collective, the universe, the cosmos, the oneness and the supreme consciousness that breathes life into us all. Consciously become aligned with it. In this way, Mindfulness can lead us down a mystical path. If you keep your mind open and your thoughts illumined, truths will be known to you when you are ready to know them. 

If you practice Mindfulness, stay in present moment awareness, commit to self-surrender, and lift the veils of falsehood, you will feel the shift. And with your own shift in consciousness, you help to raise the consciousness of the planet. 

*     *     * 

Ora Nadrich is a pioneering Mindfulness expert, international keynote speaker and coach, and the founder and president of the Institute for Transformational Thinking. A sought-after expert in the fields of Mindfulness, transformational thinking and self-discovery, she is the author of Says Who? How One Simple Question Can Change the Way You Think Forever, and Live True: A Mindfulness Guide to Authenticity, named aone of the 100 Best Mindfulness Books of All Timea by BookAuthority. Her new book is Mindfulness and Mysticism: Connecting Present Moment Awareness with Higher States of Consciousness (IFTT, Nov. 11, 2021). Learn more at 

The post Reign in Your Busy Mind to Live More Consciously appeared first on Pick the Brain | Motivation and Self Improvement.

How To Overcome Instant Gratification: The Dangers of the aRight Nowa Mindset

You know the feeling - You realize you've been scrolling through your smartphone for an hour, and it's not even noon yet.

Suddenly, you remember that you wanted to work on that project for school or write your resume. 

You decide to take a break, but then, after five minutes of doing something else, you find yourself back on your phone again.

It's easy to succumb to instant gratification, to check social media one more time, or scroll through Instagram or YouTube videos. But this short-term reward can come at the expense of long-term goals and fulfillment. 

The good news is there are 9 ways to overcome this "right now" mindset and become content with what we have at the moment. Read them carefully to extract all the values from them.

1. Know the causes behind instant gratification

Allowing instant gratification to become a dominant part of your life comes down to three reasons: habit, poor self-control, and lack of attention to self. 

Being more aware of the three causes of instant gratification will help you recognize its dangers and eliminate these problems from your life. If you already struggle with these issues, you can start by being more mindful of your habits. 

Once you recognize that instant gratification is one of your bad habits, you can start doing something about it.

2. Taking Control of Your Life

When I first decided to lose weight, I was surrounded by dozens of things that I wanted to have. 

I had the fantasy of what my ideal weight would be. 

My friends and family were trying to take me out of my health goals, but I decided to ignore their opinions and take control of my life.

If your friend asks you what you had for lunch, tell them and share it with them.

If I had gotten up and gone to the cafeteria and then told my friend that I had a big salad, she probably would have told me what a loser I was. But I didn't have time to go through all that. I had to eat the food I wanted, and I wanted fruit. So I took control of my food.

3. Create a Plan 

Working through problems without a plan can be difficult, but it will help you more than anything. 

Thinking things in advance and putting a plan in place will give you the required structure.

When you create a plan, you know what you want, where you are headed, and how to get there. 

If you don't know where you are moving, you have no direction. If you don't have a direction, then you won't know how to get there.

4. Embrace Failure 

Failures are a key to improvement and self-growth. 

An average person, in a decade, learns to do something called the stop and go. In that decade, he learns to drive a car, play tennis, write, eat with cutlery, control a computer, read a book, dance a rumba. And in the same decade, he learns to fail. He'll usually fail at least twenty-five times before he masters the skill.

Today's always-on culture encourages us to have everything we want and do everything we want right now. 

Living in the instant gratification bubble can lead to impulsive behaviors. 

All the problem-solving skills that come from failure and failure-making, which leads to success and achievement is a double-edged sword.

5. Stop Comparing 

Stop comparing yourself to others. It makes you feel less than you already are. You look for shortcuts to improve yourself or your life instantly. 

Be the best version of yourself, and you will find contentment and motivation. Focus on your own life and the happiness you want to feel. Don't let anyone else's life bring you down or make you think their lives are better than yours.

6. Practice Mindfulness

Overcome instant gratification by practicing mindful living. It means slowing down and paying attention to everything around you. 

Learn to pay attention to what you are feeling in your body. 

Imagine how you want to feel in the moment? What would you do to feel better? 

For example, if you are working to achieve better fitness, examine how you treat your body. Think about what kind of foods you need to eat to feel healthy and strong.

7. Learn to Say No 

We all have been told "no" in some way or another throughout our lives. 

There is a big difference between the results of "yes" and "no". If you say "yes" to something that is not for you, it is only going to hinder your life, and who knows where it might lead you?

That is why learning how to say "no" is so important. You have to set up boundaries in life and know when you are asking for too much in a short time and when to take a step back and say "no."

8. Gain Perspective 

As tempting as instant gratification sounds, letas take a step back and think about it for a second. 

Your relationship with food could be a great example. 

Is your trip to McDonald's going to ruin your diet? Not really. Then, how much is too much? Does it mean that every time you crave a piece of chocolate cake, you are going to eat it instead of walking away from the delicious tempting food?

Many of us have become so used to instant gratification that it's just what we do. While it can be a temptation, it's even more of a temptation to become a slave to a lifestyle of instant gratification.

9. Live in the Moment

The next time you want to get something right away, stop and think about how you really feel. 

If it's urgent or important, you will be able to get it resolved as soon as possible. But if it doesn't seem that important, give yourself a bit of a break. 

Most of us really don't need that luxury of instant gratification. 

The beauty of living in the moment is that it doesn't have a time limit. You are here to learn, not to have fun or chase trivial things. What will happen tomorrow will be taken care of tomorrow. 

Don't try to save a single rose for tomorrow. Live the life that is in front of you and enjoy every second of it.

End of the Line

The Instant Gratification Trap is the single most common trap to get you off course in your life. As with any other trap, the temptation is simple, and the route is paved with lies. 

The moment you start down this path, you will feel an immediate sense of fulfillment. You will be excited and empowered by your newly discovered power.

So, Do not be the victim of instant gratification. Have patience, and you will get what you deserve.

Hi there! I am Varun Pahwa.
Iave learned several lessons from some of my darkest life experiences. Join me at Uprisehigh where I share brilliant tips on personal development, relationships, life simplification, and a lot more. Share your stories and honor me with the opportunity to help you out with your problem

The post How To Overcome Instant Gratification: The Dangers of the “Right Now” Mindset appeared first on Pick the Brain | Motivation and Self Improvement.

Monogamy vs. Infidelity: How to Affair Proof Your Marriage and Create Lasting Love

The parallel experiences of treating hundreds of couples over forty-seven years while at the same time learning how to love one woman well have taught me several enduring truths about marriage:  

Such is marriageaa complex web of emotion, desire, passion, boredom, conflict, connection, loneliness, obligation, pain, joy, rage, and despair. And, at the centeralove. Not the romance-novel, falling-in-love variety, but a love built on struggle, commitment, and, above all else, a deep feeling of friendship and connection that comes from the certainty that no matter how many times we lose our way, weall do what we must to return to one other.

The Cracks that Lead to an Affair

A marital crisis, such as an affair, doesnat erupt without warning, nor does it explode without a context. 

A violent, seismic fracture such as an affair may be the shock that cracks the illusion of marital harmony. However, a trained observer would have sensed the small fissures and fault lines that were trembling below the surface: resentments too trivial to acknowledge, a subtle yet growing distance, awkwardness where there once was a flow, decreased sexual desire, etc. 

Twenty-five years ago, Toby Klein Greenwald and I began the WholeFamily Center,, a website on marital and family relations. Our goal was to create an experience of family life from the inside. Using multimedia family dramas, we involve visitors in everyday conflicts of families very similar to their own. We also conducted multiple surveys on monogamy and infidelity. 

Based on our results, 100% of the 1543 respondents to our survey stated that monogamy is essential for a stable marriage. Yet, according to another WholeFamily survey which matched other reliable studies, there is a 40% chance that one or both partners will have an affair. Yet, when a spouse discovers the deception, the reaction is always shock and rageacertainly not, aWhat do you expect? Weare your average married couple.a 

  So, why will 40% of couples turn their back on their principles and risk breaking up their families? 

And why is it that every survey and letter communicate the same message: "It's not the affair that I want. What I really want is to find love, passion, and emotional connection within my marriage."

The simple answer is marital neglect and the accompanying feelings of loneliness, resentment, and distance. 

A marriage ignored is a marriage waiting for a crisis. 

Dr. Michael Tobin, takes a deep dive into the question of monogamy and infidelity in a 20-part series calledA The Marital Odyssey,A How to Affair-Proof Your Marriage and Create Lasting Love.A The series appears onA The Psychology Todaywebsite and his personalA website.

The post Monogamy vs. Infidelity: How to Affair Proof Your Marriage and Create Lasting Love appeared first on Pick the Brain | Motivation and Self Improvement.

Self-Love Act: Write Yourself A Love Letter

It is easy for us to express our love to others. We dedicate time and effort to be with our beloved family, friends, and special ones. But most of the time we forget to show our love to ourselves. Take this as a reminder and a sign that you need to dedicate some effort to love and take care of yourself. The simplest way to start? Write yourself a love letter.

Yes, writing yourself a love letter might sound weird to some of you. Honestly, it was strange to me at first. It is because we got used to treating ourselves as expendable. And it took courage and much support for me to start practicing self-love fully. But however strange the idea of writing ourselves a love letter is, it is an effective way to start focusing our attention on ourselves, appreciating, and loving ourselves more. If you have never written a love letter to yourself before, I have few tips here to share with you.

Get Comfortable

The first step is to dedicate some time and set up a comfortable space to write. Being in a comfortable setting is important as it allows your mind to be at ease. You will be professing love to someone special with words, so pick a lovely place where you can slow down all the other thoughts and focus on this special someone (P.S.: it's you!). It can be a comfy corner of your favorite cafA(c) and you can order a delicious sweet cake that reminds you of your sweet notions. If you love nature, you can have a little nook deep in the woods or sit under the palm tree on a warm sandy beach. For me, it was on my sofa, lighting a floral-scented candle, and with my blue pea flower tea on my side. When choosing the space to write this love letter, think of it as a date: where would you take yourself to?


Writing The Old-Fashioned Way

Writing the letter to yourself needs to be done with full attention and love, so always go the old-fashioned way: handwriting. Typing, especially on digital devices, will take the personal connection and intention out of the letter. Instead, with the old pen and paper way, we get to slow down and be more intentional in expressing our love. Go above and beyond, choose the best paper you have ever touch, and write with the greatest pen you have ever had. Here you may exercise in acknowledging what you like and your favorite things: imagine the best love letter you will ever receive and take this as a chance to gift yourself just that. My very first self-love letter was on a 160-gram ivory paper, written with a brown gel pen. The goal here is to impress this special someone who you are writing to, so put out all of your best moves.


Profess Your Love And Admiration

Don't forget, you are not writing an evaluation sheet. It is a love letter, so think about all the things you admire about yourself and express all the love you have for yourself. Start with a sweet salutation, you can call yourself in a way that makes you smile. 

The first part of the love letter can be about the loveliest moments. You can write them out by recalling the beautiful memories in your life, your proudest achievements, and the best choices you have made. Write yourself the praises you have been wanting to hear, don't wait for someone else to say it to you, you can say it to yourself.

The next part is the cheering section. There may be some things about yourself that you are not so happy about or things that you are scared of and worried about. Notice them and write them down, but with all the encouragement that you deserve to hear. Compliment yourself for doing your best so far and give yourself the motivation to overcome them all. And remember to celebrate the unique traits that make you, you. Let it all out because you deserve it all!

For the last part, close your love letter by declaring your love and encouraging yourself with positive affirmations. Be sure to include a lovely salutation that will always make your day whenever you will read this love letter.

Safe & Within Reach

When the love letter is all written down, it is time to "send" the letter. Keep the letter somewhere special but not hidden, in a treasure box on the shelf or a dedicated space in your drawer. Treat the letter with tenderness as it is a love letter from a very special someone. Whenever you feel like you need support and love, don't wait for someone else to give it to you, you can gift yourself just that by reading your love letter.

There you have it, how to write your first love letter to yourself. When you are ready to level up on self-love and self-improvement, you can find many tips and even guided exercises that you can do in groups. Eventually, all the self-improvement exercises will lead you to healthier well-being and happier life.

Written by Fergie Verantianes, Self-Growth Advocate atA UlooA - the app that guides people to learn new things, build better habits, grow with support from others, and improve their life.

The post Self-Love Act: Write Yourself A Love Letter appeared first on Pick the Brain | Motivation and Self Improvement.

British teenager avery, very luckya to survive attack by 10ft crocodile

Amelie Osborn-Smith, 18, was left fighting for her life after the croc dragged her into a death roll near the Victoria Falls in Zambia.

It is already atoo latea to stop spread of Omicron, science adviser warns

It comes as cases of the new variant surged by 50% in the space of 24 hours.

More than 50 homes evacuated and man arrested after asuspicious itemsa found

There is no indication the incident is terror-related.

Pope Francis comforts migrants and blasts Europeas response to crisis

aI am here to see your faces and look into your eyes. Eyes full of fear and expectancy, eyes that have seen violence and poverty, eyes streaked by too many tears.a

Hundreds gather to pay tribute to Arthur Labinjo-Hughes at vigil

Residents, some with tears in their eyes, could be heard saying abye Arthura and afly high alwaysa.

Bus driver sacked afor being too shorta after 34 years of service

Tracey Scholes, who is five feet tall, was the first and only female driver at the Queens Road depot in Greater Manchester when she started in 1987.

New snake species discovered on amateur photographeras Instagram

aWhat's even more interesting is that the exploration of your own backyard may yield still undocumented species.'

What is a yellow weather warning?

The Met Office have predicted 'high winds' with gusts of up to 70mph.

Speaker asks police to investigate arife cocaine usea in Westminster

Evidence of the Class A drug use was found in 11 bathrooms on the parliamentary estate.

Thousands of homes facing second week without power and second storm

Several thousand people in the North East remain without power more than a week after Storm Arwen battered parts of the UK.

Thousands of Santas and their little helpers race through Liverpool

Maybe the real Santa joined in too and went incognito in the crowd.

Man stabbed to death at Christmas party as cops hunt attacker

The victim was fatally knifed in a quiet suburb of Birmingham.

Drug dealer who poured champagne over Rolex watches is jailed

MansoorA Kiani, 28, was also videoed being driven round in a Ferrari as he flaunted his earnings from peddling heroin and cocaine.

Bus full of choir singers swept away in flood killing at least 20

It was on its way to a wedding.

Dominic Raab pressures Boris Johnson to explain No 10 Christmas parties

'If the reports turned out to be correct, then there would have been a breach,' Dominic Raab said.

UK Omicron Covid cases jump 50% in a day with 86 new cases reported

An expert has warned new travel measures have come too late to stop the spread.

Prince William remembers Diana singing aat top of her voicea on school run

One of her favourites was The Best by Tina Turner.

Boris Johnson warned adonat close schoolsa over Omicron

aWe must not close schools again,' the Childrenas Commissioner has warned.

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