Many people look to outside factors and their surroundings in an attempt to find inner peace without even realizing it. Inner peace can only come within and stems from our deeply rooted beliefs about ourselves and the way we react to different situations.         

There are many beliefs that you have likely experienced subconsciously that sink your sense of self-confidence and overall happiness. By analyzing the thoughts and beliefs that occur in your mind each day, you can shift to a more positive and confident outlook on a life full of peace and serenity.

“Once I get what I want, I will feel better.”

This belief is a common way that we get wrapped up in our surroundings and allow them to guide us and determine our wellbeing. When we understand that feeling good and being happy comes from within, we will no longer experience these restricting views.

To truly practice gratitude and be present in the moment, we have to allow our inner peace to guide us regardless of our situations or aspirations. Although it is important to have desires and goals, it is important not to let them determine our quality of life and satisfaction on the inside.

“People are always out to get me.”

Although we do not usually say this out loud, our subconscious holds restricting beliefs like these that prevent us from achieving our goals and aspirations. When you are always focused on what others think of you and how they will react, the anxiety guides your life, and you will not feel at peace on the inside.

Rather than expecting that people are going against you, accept the fact that not everyone will like you and let go of seeking approval from others. Allowing others to have their own opinions and not being afraid of them or letting them get in the way of your views can allow you to get a lot further in your life than you would expect 

“I should be able to work harder.”

Comparing our work ethic or other components of our lives like appearance or social skills blocks our confidence and prevents us from experiencing inner peace. Although you may look at others and think that they are better than you, you have to realize that everyone is different, and comparison can only hold you back.

Focusing on how you can improve your qualities and traits rather than trying to be like someone else can make you feel less stressed, and you will, in turn, have higher confidence levels.

Comparison can have negative impacts on friendships and even relationships and will always get in the way of inner joy and happiness. 

“I could never do that.” 

Doubting yourself and your capabilities is one of the most powerful ways that your subconscious restricts you from achieving your desires and goals. When you see someone performing on stage or completing something you have always aspired to do, it can be easy to think that you could never be capable.

When you think of these things, you are not able to have the confidence you need to accomplish these things. Taking a step back and realizing that you can achieve anything that you put your mind to will allow you to be more motivated and at peace from within. 

“Inner peace is impossible.”

When we read books about meditation and other peace techniques, it can be easy to feel overwhelmed and not capable. It can feel like these qualities take years and years to build up, and we have to make a lot of sacrifices to experience inner peace. 

Often the best way to find inner peace is by letting go of these assumptions and just starting with slowly adjusting your daily life. You will likely see the results sooner than you think, and inner peace will flow naturally.

“The great days lie ahead. All of the greatest achievements of the human race are still unborn. Turn your eyes to the future. The best is yet to be.” Emmet Fox (Make Your Life Worthwhile)

Today is either a stumbling block or a springboard. Which one it is going to be is my choice. Since the beginning of mankind, every day has been an improvement on the day before.

It is easy to think that today is as good as it can get or in the good ole days. It relieves me of all responsibility. I no longer need to demonstrate my inspiration found in prayer.

Till my last breath, I will make this a better world. Today is a better world because I lived yesterday. This being a better world does not depend on what my fellow man does. It depends on only me.  

One of the joys of mindfulness is that you can do it anywhere! You don’t need to sit in silence for hours, chant mantras, or even close your eyes. Mindfulness means bringing your attention to the present moment and keeping your feet and your mind in the same spot, not distracted by memories of the past or anxieties about the future.

Right here, right now.

Here are some great mindfulness hacks you can use to stay present and grounded no matter where you are.

1. Breathe!

You can use the 3 Breaths technique to anchor your awareness firmly in the present. It’s so easy you can do it right now as you’re reading this. Pay attention to your breathing – breathe in slowly; follow your breath. Feel your diaphragm moving in and out. Slowly breathe out, again paying attention to the movement of your breath. Can you feel a subtle energy shift, a calm peacefulness? That is how mindfulness feels.

You can be mindful anywhere at any time, and no one will know that you are practicing mindfulness.

2. Check-in with your senses

If you’re finding it hard to access your inner peace or you find your mind is distracted, keep at it. Make a conscious decision to focus your awareness on what you can see, feel, hear, smell, and taste. With practice, this will ground you in the present moment anytime you feel stressed or harried.

3. Seize opportunities

An opportunity to practice mindfulness is in every moment. It’s especially useful to use times where you might feel frustrated and impatient, like waiting in line or while you’re stuck in traffic. Let the breath breathe you—don’t control it. In no time, your frustration will start to pass.

4. Use mindfulness to create space

No matter how busy you are, you can use mindfulness as a stealth tactic to build some more space into your day. When sending an email, take the time to focus your breathing, then reread the email and decide if you want to send it. When walking, watch your diaphragm, notice the horizon, the trees, flowers, and other people enjoying the day.  Engage passers-by with a smile and see their reactions.

Choose to ignore or switch off all your devices for a while. When having a  conversation instead of jumping in with a reactive response, really listen. This is done by giving the other person your full attention and respect, and you’ll have a more meaningful and productive conversation.

You’ve probably noticed there’s a lot of discussions right now about mindfulness in magazines and across social media. Mindfulness and its partner mediation have been shown to have a wide range of social and health benefits. But there are also a lot of mindfulness myths that are worth detangling.

Here are some of the most prevalent mindfulness myths.

1. Mindfulness is just for meditation

Mindfulness can be practiced everywhere and at any time. It is simply turning the mind’s attention to what is happening in the present moment, whether you’re walking along the street, preparing a meal, or sitting on your cushion practicing meditation. Mindfulness is quieting the chatter in your mind, bringing your attention back to the experience of living in the moment, its sounds, sights, smells, and feelings.

2. Mindfulness is easy

Mindfulness is a simple concept, but that doesn’t mean it’s easy! We are so focused on getting things done, being available 24/7, and keeping track of our busy lives. Actively choosing to slow things down and simplify your life can be quite a challenge.

Sometimes mindfulness is easy, sometimes it’s not, depending on what is going on in your life. But like any exercise or practice, the more you do it, the easier it becomes.

3. Mindfulness conflicts with certain religions

Although the concept of mindfulness derives from Buddhist teachings, it is not a religious practice or connected to a particular belief system. These days mindfulness is seen as a useful technique for taking control of your life, reducing stress, and building resilience.

4. Mindfulness is passive

Mindfulness is more than positive thinking and can be far from passive. Mindfulness is actively engaging in the present moment. As well as leading to significant calmness, it can be a useful way of problem-solving. When your mind is calm and focused, it is much better at coming up with considered and innovative solutions to problems. 

5. Mindfulness is always joyous

Just as life is not always joyous, neither is mindfulness. If your present moment includes arguing with your children, being in pain, or dealing with other stressful situations, focusing on that moment will not be pleasant. While mindfulness will not turn you into a Pollyanna or ensure that all your life events are full of joy, it can help you deal with whatever is in front of you right now.

When you’re attuned to mindfulness, you are less likely to bring the wounds of the past and the anxieties of the future to what is happening in the present moment. So, you’re less likely to over-react or be triggered, because you are more in control of how you respond to pain or conflict.

“Don’t fight your rheumatism, debt or the uncongenial job, or even your critical tongue (if you have one), but build health, prosperity, harmony & goodwill into your consciousness, and the unwanted things will disappear.” Emmet Fox (Make Your Life Worthwhile)

In 2011, I decided to lose 50 pounds. I followed Emmet Fox's recommendation. I did not remove anything from my diet. Nor did I start to exercise. I introduced fresh fruits and vegetables, along with more water into my diet. I paid no attention to the things that are "bad" for you. I lost 50 pounds in a year. All the junk food, processed foods, and meats left my diet without a conscious decision or effort on my part.

In 2012 I wrote a book on my experience of losing 50 pounds in a year. It started with my unwillingness to move up to larger pants size. When something becomes unacceptable to you something has to change. I reached that point and became committed to losing 50 pounds. I did not say I will try, or I will give it my best shot. No, I am not going to larger pant size.  You can read the whole story by following the link below and purchasing the book.

"People often say, I try to do this, or I try to do that, but I fail. They wonder why things will not come right. The explanation is contained within the words themselves. You should never "try" you should "let" – let God. Let go and let God, this is a wonderful recipe for overcoming fear & getting out of tight places." Emmet Fox (Find & Use Your Inner Power).

The word "try" is a trap. It is a self-destructive trap. When we were children, adults told us, "give it a try, and you may like it. How do you know if you can not do it till you try?" As children, this was sound advice. We need to try new things to find out our talents and build confidence. The problem is we never gave up childish things. As adults, we enter a new challenge with the childish thought and escape mechanism of at least we gave it a try. This lets us feel good after failing. "I tried." When I hear myself using the word "try," I know that I am not committed to completing the adventure to a successful conclusion.

I need to go to God in prayer to resolve the doubt in me and to solidify our partnership. Everything I do is in partnership with God. I talk to him in prayer. Study his laws that govern our actions and give me the determination to see it through till the end. In our partnership, we are 50/50, and God is the managing partner. As the managing partner, he only asks for 10% of the profits instead of the 50% he is entitled to as a 50% partner. Why would you not let God be the managing partner?

“A good housekeeper sees to it that dirt and dust do not accumulate in nooks & corners. Too often in our spiritual lives, we allow negative things to accumulate in the corners of our mind. Clean out every nook & corner of your thoughts & He will make you worthy of great accomplishments in the future; a Great way to begin anew.” Emmet Fox(Around the Year)

 I am on guard for negative thoughts. I do not want them to get into the corners of my mind. The corners are the hardest spots to clean. God said if you have anything against your brother do not waste your time with me. Go first to him and make it right. Then come to me with your gifts. 

1. Dedicate a Workspace

Designate a specific area in your house for work. This will make it easier to stay focused and separate your work life from your home life. Find a spot that offers as much privacy as possible.

2. Create a Comfortable Environment

The right equipment goes a long way. This includes having a computer that meets your needs, a desk, an ergonomic chair, office supplies, and plenty of light. Make your workspace as comfortable as possible.

3. Set Clear Boundaries

If you want to maintain maximum productivity, you need to be able to work without distractions. This can be difficult for remote workers. If you have family or friends in close quarters, they need to know the times when you can’t be disturbed.

4. Keep a Consistent Routine

Humans thrive on structure. For most people, the morning is the best time to work, so try to wake up at the same time every day and get difficult tasks completed early. Find a routine that works for you and stick to it.

5. Stay Connected with Colleagues

Tools like Skype, Slack, and Zoom will help you stay connected and fight feelings of isolation. Maintaining connections while working from home enhances team unity and productivity.

6. Take Breaks

It’s easy to lose track of time when working remotely. Taking breaks will help you feel refreshed and ready to tackle your to-do list. Make sure to step away from the computer occasionally. Consider using the Pomodoro Technique. It’s a time management method that helps you set up scheduled breaks throughout the day and can be used for any task. Breaking up the day and moving around increases your productivity when you return to work.

7. Let Managers and Colleagues Know Your Availability

The more guidance you provide, the fewer misunderstandings will occur, and the more you and your team can stay on track. This is even more critical if your team works in different time zones. Use tools like Google Calendar or Slack to communicate to your team when you’ll be online and offline.

8. Share Your Progress

Remote workers need to be proactive and consistently share their project progress with colleagues and managers. Project management tools and email can help you share your progress daily and keep others informed.

9. Be Responsive

Promptly return emails, calls, and voice mails. People can be more time aware when working remotely. Communicate expectations and timelines for replies.

10. Ask for Feedback

Make sure to ask colleagues and managers for feedback on your remote working situation. Communicate and adjust as necessary.

There will always be conversations within our minds that dictate our words, our actions, and how we perceive the world. Our thoughts, the things we tell ourselves, have the power to raise us to the highest heights, and likewise, plummet us to the deepest depths. It can be argued there is nothing so telling regarding our success as our self-talk and whether or not the things we tell ourselves are positive or negative. 

This alone is why it is so incredibly essential to eradicate negative self-talk from your mind. 

You would think this would be an easy task. One has only to think positively to effect the desired change, right?

Sadly, this isn't quite the case. While an awareness of the words you use can make things better for a time, it's truly our habits that define us. If you are customarily talking to yourself in negative ways, then you've fallen under the spell of patterns that need to change, now, before your life can improve.

Thankfully there's hope. You don't have to live like this. Let's look at these habits and talk about ways in which you can eradicate them, thus freeing you to the life you're meant to live.

Habit #1: "I'm Fine"

If you're like most people, you don't even want to admit to negative self-talk in front of anyone else. To do so feels vulnerable. Not everyone is ready to accept things aren't all rosy in their world. 

The Fix: Realize it's normal to be negative sometimes. Everyone feels this way on occasion. Denying it only gives it more power over you and locks you into the negative cycle. You can't fix what you don't know is broken.

Habit #2: "It's Not My Fault"

We're quick to assign blame elsewhere when things don't go right. This kind of negative self-talk keeps us from seeing the truth and keeps you stuck right where you are. You're never going to make any kind of forward progress with this kind of attitude.

The Fix: Focus on what you're doing right, and don't be afraid to admit where you went wrong. Accepting the blame allows you to change your behavior in the future and improve your life.

Habit #3: "It's Not Going to Work Anyway"

If you're positive something isn't going to work out, chances are it won't. We have a way of self-sabotaging ourselves, whether we realize it or not.

The Fix: It's okay to ask yourself what can go wrong when planning out a project if you intend to have a standby solution. But at some point, you need to let go of the worry and fear. You're only distracting yourself. Remind yourself that you have every likelihood of succeeding.

Habit #4: "No One Will Like It"

Not everyone is going to agree with what you're doing. But telling yourself "no one will like it" would give anyone stage fright. This need for outside approval is intensely damaging and will hold you back every time.

The Fix: Why are you worrying about everyone else's opinion? The only person you need to satisfy is yourself. Keep your focus on doing your best. Do not let the critics cripple you. The critics criticize and do little else.

Habit #5: "What if I'm Wrong?"

When you second-guess yourself all the time, it's impossible to feel fully satisfied with your choices. This uneasiness will plague you in everything you do.

The Fix: Slow down your decision-making process. It might be you're acting impulsively and discovering to your chagrin that you hadn't thought through the consequences. By becoming more mindful of your choices, you'll feel more confident in your decisions and won't question yourself quite so much.

Habit #6: "I'm Happier Alone"

The idea that we're okay alone is easily justified. After all, some people are introverts by nature. But even introverts need the company of other people, especially if they've been spending a lot of time alone with their thoughts. Without anyone else to provide input, your internal dialogue can become negative rapidly.

The Fix: This is why it's good to get out once in a while, even if we think we're happier alone. Keep track of your time. Who have you talked to lately? It is time to reach out—schedule regular meetings, whether social or business.

Habit #7: “I Don’t Have Time for ________”

It's so easy to get so focused on the big-picture goal that we sometimes forget even the basics of self-care. Not taking time for sleep or exercise can lead to long-lasting effects on your health, leaving you feeling dragged out and even sick. What's worse is when you neglect your mental health, never giving yourself time off to just rest or even play. These decisions might seem productive in the short term, but will affect creativity and mood very quickly, leading you very easily down into a negative spiral of poor self-talk and feelings of depression and anxiety.

The Fix: Make sure you get adequate sleep. Exercise regularly. Schedule time with friends or to do the activities you enjoy most. When you feel push back, remind yourself you are important too, and that it's not only okay to take a break but necessary.

Habit #8: "I Can Just Skip Lunch"

This ties into the one above. Not eating or eating poorly leads to chemical imbalances, which can affect your mood and can even alter your thinking processes. It's hard to maintain any kind of positive self-talk when your blood sugar is low, or you're feeling sick and bloated from something you ate.

The Fix: Don't skip meals. Make sure you eat at times that work for you to maintain peak performance. I do not eat lunch. If my body tells me to eat something during the day, I listen.

Habit #9: "My Friends Said it was a Bad Idea."

Why are you listening to someone else? When you're around negative people, negativity has a way of rubbing off. The more they gripe, the more you'll find yourself caught up in your internal rant. This isn't healthy for anyone.

The Fix: It might be time to take a step back from the negative influences in your life. While it might not always be possible to remove someone from your circle of acquaintances entirely, you can put limits on how much time you spend with them. If the conversation starts getting too negative, set boundaries, let them know you'd rather change the subject. If they still insist? It is time to call it a night.

Habit #10: "It's Not Like I'm Any Good at it, Anyway."

We're good at putting ourselves down. When we lack confidence in an area, it's normal to want to hold back and not try. By convincing yourself you can't before you begin, you make it easy to quit before you theoretically make a fool of yourself.

The Fix: Remind yourself of the things you are good at and how you got to be good at them. Tell yourself there's a chance you might succeed on the first try. Allow yourself to find out. Be okay with failing. If you do, you're still guaranteed to learn something new. Besides, how many people succeed on the first try?

Habit #11: "I Don't Have a Problem."

Denial is one of the most destructive types of self-talk. We can truly convince ourselves of just about anything when we put our minds to it. Why then is this such a favorite go-to? Most of the time, it's because there's just too much work involved in fixing the problem once you admit it's there.

The Fix: A lot of the time, ignoring the problem leads to resentment. Ask yourself just who or what you're resentful about right now. If you're still not sure this is a problem, try looking at things as an outsider would. What would they say to you? Have you already had people saying this very thing to you? Once you start recognizing the situation for what it is, make an action plan. What's something positive you can do to correct things?

Habit #12: "I Don't Need Help."

Sometimes this negative self-talk can take over your life. This leads to depression, anxiety, and the worry that no matter what you do, things will never be any better. 

The Fix: When this happens, it's time to consider reaching out to someone else. Start with your doctor, as frequently negative feelings stem from physical ailments. If this is not the case, you might want to consider seeing a counselor. There's nothing wrong with seeking help when you need it.

Conclusion

Negative self-talk will hold you back in every aspect of your life, from your career aspirations on down to the relationships with those you love the most. This is why building new habits are so important. There is no quick fix here; what works today must be reinforced over and over again, until the habit of positive self-talk becomes a way of life. It will happen.

Never doubt for a minute just how worthy this particular goal is. Your positivity is what's going to enable you to realize your dreams. You're going to feel happier, and your relationships will feel more meaningful. You'll connect more deeply with the world around you and discover just how joyful life can be.

So, what are you waiting for? There's no time like now, and you already have everything you need to succeed. There is no better time to embrace the new, more positive you!

“Miracles, in the popular sense of the word, can and do happen as the result of prayer. Prayer does change things.” Emmet Fox (The Sermon on the Mount)

Miracles are not winning a lottery. If they were, then God would be nothing more then the present-day Santa Claus fulfilling a wish list. 

Miracles happen because of prayer and our readiness to receive them. There are many books on prayer that I needed to read and educate myself on what prayer was and the many forms and technics of praying. Reading the Book of Proverbs one chapter a day then putting it into practice produce fertile good for miracles to manifest themselves.

When I did this, miracles in the popular sense of the word became commonplace. 

 "Everyone is building his consciousness all of the time. Hour by hour, moment by moment, he is building failure or success, happiness or suffering into his life by the thoughts that he thinks & the beliefs that he accepts in the hidden studio of the mind." Emmet Fox (Make Your Life Worthwhile)

Here is where we start to separate " the men from the boys." Those who entertain negative thoughts and those who have given little more than lip service to a positive outlook on life are starting to show their heart's desire. Now is the time we make our world a better place by living what we have developed in the studio of our minds.

What is a panic attack? The fast onset of emotions, such as anxiety or intense fear, is what you will experience. These attacks can be debilitating.  Panic attacks can also produce physical ailments, too. Shaking and have trouble concentrating are two of the symptoms that may accompany a panic attack. Uncontrollably crying may be part of your attack.  

Panic attacks can cause nausea and dizziness, pressing chest pain. Many people who suffer from them report feeling as if they’re going to die. These attacks can be extremely frightening to the person suffering from them as well as to the people who witness them. 

If panic attacks are something you struggle with, there are things that you can do. In this article, we will give you tips that can help you cope with a panic attack. You aren’t out of control. It only feels like you are.

No matter what is happening in your life, getting control of your breathing is the first step. Take deep, steady breaths. Breathing in slowly and letting the air out can help you calm both your racing mind and heart. While you’re doing the breathing, count slowly till your diaphragm is totally expanded. Add 2 to the count and exhale to that count. Repeat till you regain the feeling of control.

While a panic attack can feel like it lasts forever, you might find that the worst of it passes in just a few minutes when you use breath control. Remember that the fear that’s associated with a panic attack feels real, but it isn’t.

You might feel that you’re not where you are. If your panic attacks are a result of trauma, you might think that you’re back in time and place to where the trauma occurred.

You might believe that impending doom is about to happen, but it’s not. Ground yourself in reality as you’re going through the attack. Tell yourself where you are, that you’re safe that the attack won’t last forever.

An excellent way to ground yourself, in reality, is to make a connection physically with your present moment. This might be something like feeling the arms of the chair or petting your dog.

Touching something else helps you redirect your attention. This is also true of sight. Look at something while you’re in a panic attack. Pay attention to how it is constructed and the colors of it. This is known as a redirect, and it helps calm panic attacks.

Some people find it beneficial to use exercise as a means of practicing self-care during panic attacks. Go for a walk or spend time throwing a ball back and forth with a dog. Doing something physical can be a way of redirecting, as well. There are plenty of studies that show exercising is beneficial to our mental health.

It is important not to do this alone. Having an understanding friend or support group is very beneficial. For some people, there is a need for intervention. When the fear is overwhelming, and it’s impacting their ability to function, seeing a therapist can help.  Self-care for panic attacks is critical before, during, and after they occur.

The focus on mental health in recent years has grown, and for a good reason. We are coming to understand that we previously overlooked that caring for our minds is as vital and as necessary as caring for our bodies.

Just as our bodies suffer and decline without proper care, our minds also do. Thus, we need to know about and utilize tools that will help us foster a healthy environment for our minds so that we can function optimally.

Meditation

Meditation is a practice of concentrated focus to increase awareness, reducing stress, promoting relaxation, and enhancing personal and spiritual growth. Through guided activities such as deep breathing or visualization, one can become more grounded in the present, more self-aware, and better able to cope with stress in their lives.

A study published in Psychiatry Research: Neuroimaging looked at the brains of 16 people who had never previously meditated and then reexamined their minds after the completion of an 8-week meditation program whereby participants spent 27 minutes on average each day practicing mindful meditation (Ahuja, 2017).

When researchers examined the brains of the participants after the 8-week mediation program period, they found that in the hippocampus, there was an increased grey-matter density. The hippocampus is linked to learning, memory, self-awareness, compassion, and introspection.

Additionally, the size of the amygdala was reduced, which is significant because that is the portion of the mind that regulates stress and anxiety (Ahuja, 2017). These results demonstrate that meditation can be a powerful mental health tool to fight anxiety and stress and help people cope better with their surroundings.

Minimize Stress

Stress can be detrimental to our mental health. Research had linked stress to mental health conditions such as anxiety, depression, psychosis, and PTSD (post-traumatic stress disorder), among others. Stress also causes a physical response in our bodies, characterized by an increased heart rate, rapid breathing, and tense muscles.

When this stress response is triggered long-term, this can prove to be problematic. In many instances, this prolonged stress response negatively impacts the heart, immune system, metabolic functions, hormones, emotions, and mental capacity.

Additionally, memory loss and the destruction of brain cells can both be side effects of prolonged exposure to stress (Transforming Mental Health, 2016). Thus, active measures must be taken to help cope with daily stress. Techniques such as breathing and journaling can help to deal with negative stressors and minimize the impacts stress has on the mind and body.

Limit Social Media

While social media certainly has its benefits, it also has its downfalls. Some research has looked into social media, and its impact on users and research has found its effects to be increasingly more negative on mental health than we may have thought. In one study from researchers at the University of Houston, surveys of college students found links between depressive symptoms and time spent on Facebook.

More specifically, more time spent on Facebook led to more comparison, which in turn led to more depressive feelings, particularly for males (Pappas, 2012). Another study presented at the annual conference of the British Sociological Association in 2015 found that people with mental health conditions reported that while social media did give them feelings of being part of a community, it also exacerbated their anxiety and paranoia (Pappas, 2016).

These findings demonstrate the need to find balance when it comes to social media use. By setting healthy boundaries and limits for ourselves, we can decrease the chances of experience negative mental health impacts like anxiety and depression. Plus, we get to enjoy the positives social media offers such as connectivity and community without the anguish of negative mental health effects.

Exercise

The mind and the body are linked in many ways, so it is natural that physical activity, which is good for the body, would also be healthy for the mind. A 2014 review included in the Journal of Clinical Psychiatry found a link between increased physical activity and reduced depressive symptoms in people who have a mental illness.

The same study also found a reduction in the symptoms experienced by those diagnosed with schizophrenia (Rosenbaum et al., 2014). A study published in the journal Acta Psychiatrica Scandinavica in 2014 noted that the addition of a physical exercise program to the treatment plan of patients with post-traumatic stress disorder reduced the symptoms of those patients.

The patients also saw improvements in their sleep patterns (Rosenbaum, 2014). These studies and others like it demonstrate the valuable link between caring for our bodies and minds. When we engage in physical wellness, the brain benefits greatly.

The mind is a vital organ.  It must be taken care of like the rest of the body. We have much more control over our mental health, then we think, and we must start making it a priority if we want to facilitate and maintain mental health. When our minds are at their best we can be at our best, and that is a win-win for everyone.

We, as a society in America, work. From the moments we open our eyes till the time we go to sleep, most of our waking hours are consumed by some activity associated with work. Some of us work two, three, and sometimes, for the very few, four or more jobs. We do this because that is what we are told to do, based on an idea of the American Dream.

For some, just a look at a Normal Rockwell painting can bring up a preconditioned idea of what life in America is supposed to be like. With such a predisposition for work, we center everything around the job or the career. Schedules are built as such that work dominates every aspect of our lives.

We are either getting ready for work, at work or winding down from work. With all of this work, as Americans, we rarely get much personal downtime. This means our brains are not getting the rest that they need to reset and prolong cognitive ability.

What are the Benefits of Downtime?

Having downtime allows our brain to process all the information that it receives in a single day. As soon as we wake until the time we sleep, and even if we are asleep, we are inundated with a variety of external stimuli.

 Facebook, Instagram, CNN, FOX News, Streaming media, red-light cameras, all of it floods us with a constant stream of stimuli, making, somedays, our brains overactive.

Racing thoughts are a byproduct of this and cause us to lay in bed at night until we can sort out all of the variables. Just a few of the benefits from downtime are increases in productivity, creative ability, and motivation.

An Increase in Productivity will bring about amazing changes in your work life, as well as your personal life. Spending time to do the things that you enjoy away from work will allow you to focus on the work that you have to do. An added benefit is that as your productivity at work increases, so does the goodwill that you may have with your company. Downtime can help you get that raise that you are looking for.

The increased creative ability allows you to create the things that you hold dear. If you are an artist, an increase in creativity will allow you to produce better works, which in turn will make you productive, as you have seen the value in the works.

Downtime also will lead to an increase in motivation. The increase in motivation will allow you to feel better about yourself and will also bring about a positive psychic change that will filter through to all areas of your life.

What Can We Do about it?

Here are a few things that will make sure that you have the downtime that you need.

Time-Blocking

Time-blocking is nothing short of making sure that everything has a time and place. If work lasts from 8 to 5, at 5:01, you should be on your way home. No exceptions. If the weekly cup of coffee with your best friend is scheduled from 9:00 AM to 10:00 AM at 10:01 AM you need to be on to your next block.

Meditation

Meditation is nothing short of clearing your mind so that you can begin to focus on the task at hand. When life gets too hectic, take 5 minutes to re-center yourself and find that state of equilibrium with the world around you.

Exercise

Exercise has been shown to increase certain chemicals in your brain that lead to healing and feelings of joy. It is also a great stress reliever.

Quiet Time

The most important thing is the time when stimuli are none. A quiet room, sitting in your favorite chair, with a book, journal, or art project. Quiet time isn’t “do nothing” time. It is a time for relaxation,  reflection, and meditation. Take advantage of your quiet time.

Recently, there have been many discoveries in neuroscience proving that brain function can stay strong with old age and can be significantly improved. By focusing on various healthy activities, you can make an effort to change the way your brain functions and have long-lasting memory as you age.        

Although memory loss is commonly associated with old age and seen as unavoidable, decades of research have proved this wrong. With small efforts in your daily routine, you can prevent and reverse these age-related changes. Below are examples of ways to keep your memory skills sharp and continuously improving regardless of your age.

Exercise              

Exercising regularly does not only benefit one’s physical health. Exercising has been proven to improve the brain’s function and activity, allowing the mind to be more reliable and healthier. Scientists have found that cardiovascular exercise is linked with more cell growth in the hippocampus, which is a component of the brain associated with learning and memory.            

According to research presented in Health magazine, physical activity mitigates the risk of dementia, Alzheimer’s, and other mental illnesses associated with aging. Getting 30 minutes of exercise per day increases the amount of oxygen sent to the brain and enhances healthy brain chemicals.              

By delaying memory impairment and keeping the brain strong, physical activity can significantly improve brain function and keep one’s memory sharp. Lowering the risk of memory-related diseases is essential to one’s quality of life.

Stimulate the Brain

By continually challenging the mind and constantly making an effort to learn new things, your mind will be in a healthy and sharp state. Advanced education allows you to form a habit of staying mentally active.

According to research presented in a Harvard article, challenging the brain maintains the strength of brain cells and allows them to communicate with one another. When your brain cells can transmit messages to one another, they are consistently exercising and staying powerful.           

There are numerous ways to stimulate the brain that are enjoyable and fun. Doing puzzles with family, signing up for educational classes on topics that interest you, or learning to play an instrument are just a few examples of ways that you can stimulate the brain without it feeling like a chore.

Avoid Alcohol and Drugs             

As we age, drinking and using drugs has much more substantial impacts on one’s health, and the brain is much more sensitive. The alcohol stays in your system for longer due to slowed metabolism and is associated with various severe health conditions.       

A study published by the American Journal of Psychiatry proved that drinking problems at younger ages are directly associated with memory impairment. The participants who admitted to heavy drinking in their past were twice as likely to suffer from memory issues and mental diseases.     

Keeping the mind sharp by avoiding alcohol and drugs is essential to a healthy memory throughout old age.

Stay Organized 

Even throughout retirement, keeping planners, calendars, and lists is crucial to staying productive and maintaining memory skills. By writing tasks and reminders down, you are much more likely to remember them in the future and will have confidence in your memory.               

By focusing on information, you want to remember and writing things down to stay organized; your memory will be sharpened and remain stable. You will no longer feel frustrated and defeated and will be confident in your productivity.

Conclusion        

There are so many different tasks you can incorporate into your daily life to keep your memory strong and your mind sharp. Making an effort to learn new things through reading and other activities that stimulate the mind, your brain will continuously feel challenged, and your brain cells will be working hard to communicate with one another.

Nobody wants to waste away, even in old age. We’ve all seen the older adult who can’t remember yesterday and always yells for you to speak up. While we love these senior citizens, we may not want to become them. And we don’t have to! An important fact is that while we cannot control IF we age, we do have control over HOW we age.

The good news is that many people enjoy a healthy and enjoyable life well into their golden years. New advancements in medicine and psychology further aid this process of being the best you for your whole life. Here are four ways to age better by developing your mind.

Never Stop Learning

A higher level of education is associated with better mental functioning in old age, according to Health.Harvard.edu. A reason for this may be that higher education gets you into the habit of being mentally active. When practiced as a lifelong habit, even if you have no formal education and never stop learning, your brain stays sharp.

Even if your job is not mentally demanding, you could take up a new hobby and read more. A brain that is challenged is less likely to fall to dementia or memory loss. You are also more likely to enjoy a fuller life as you keep rising to life’s challenge.

Exercise Your Senses

When memory is associated with more than one of your senses, such as smell, you are more likely to remember it. Have you ever walked into a place with a familiar smell and been almost sent back in time? This is the power of your senses, working together with your brain.

The more senses you engage, the more likely you are to remember something. It is also a better work out for your brain to use more of it at once. It’s a myth that we only use ten percent of our minds, but we are only using certain parts of it at a time. Using more of it at once will keep our brain healthy long after our hair grays.

Refuse to Age

If you don’t think the mind has any power over the body, consider the placebo effect. People given a sugar pill sometimes experience a change in their physical health simply because they believe they received treatment. The reasons why this happens are unknown, but the fact is that it happens.

Similarly, older people do worse on memory and tasks when exposed to negative myths about aging. If you allow yourself to believe that it’s all downhill from here, or that you don’t have to try anymore, you might get a negative placebo effect. The opposite, however, is also true!

If you believe that you can be a healthy, valuable member of society at any age, you are more likely to make that dream into reality. So, go for it! Refuse to age.

Repetition

Practice makes perfect, but the practice also makes you. You are what you do regularly. Repeating out loud what you’re trying to learn is an effective way to increase your memory even into old age. This philosophy branches further into healthy lifestyle habits like exercising, eating right, and the other tips on this list. Stay on top of them, and don’t give up!

You don’t need to fear old age. If you implement the proper lifestyle choices, you will empower your mind and body to keep performing well. You can spend quality time with your grandchildren and even learn a whole new hobby or two. You can travel the world and be the envy of all the youngsters.

Most of us know that the brain has an impact on our learning, but did you realize that our learning affects our brains? When we learn, our minds grow, both figuratively and literally, for the better.

Before we can become passionate about pursuing life-long learning, it may be beneficial to understand how the brain is positively impacted by learning. If we understand the significance of learning, we’ll then become more intentional about pursuing and incorporating it.

Structure

When we learn the actual structure of the brain changes. When you learn something new and continuously review and practice it, the brain changes the structure of its cells and increases the number of synapses between the cells (neurons). These changes in brain structure prove to be beneficial in areas such as memory, processing, and brain plasticity (Amen, n.d.). Learning essentially helps the brain change so that it can receive and store more information.

Protect Against Mental Decline

Learning offers many protective benefits for the brain. Research suggests that engaging in activities such as reading, playing brain games, learning a new language, learning to play an instrument, and other activities like these work to decrease the risk of getting dementia or Alzheimer’s disease and slow cognitive decline associated with aging.

A 2014 study from the University of Edinburgh pointed to a correlation between the slowing of mental decline linked to aging and the learning of new foreign languages (Bak et al., 2014).

There’s also research that points to the fact that people who continue to pursue either formal or informal learning whereby the mind continues to be stimulated then see lower rates and slower rates of mental aging (Oz, n.d.).

Enhanced Processing Speed

As mentioned above, learning changes the neurons in the brain and increases the number of synapses between these neurons, which allows them to receive and send information faster.

This means that the brain becomes able to receive more information and assess that information more effectively and efficiently. This lets us tap into the brain’s innate plasticity so new skills can be obtained, and further information can be successfully analyzed. Ultimately, this keeps the mind sharp and alert, even as aging occurs.

Improved Memory

There is a lot of research that supports the idea that learning has a significant impact on memory. When we learn, our mind gets more robust and our memories last longer. Studies show that reading, a form of learning, works to improve our overall memory in addition to enhancing our comprehension and increasing our vocabulary (Beers, 2017).

Neuroscientist Dr. Denise Park from the University of Texas at Dallas studied nearly 200 older adults to look at the impact learning had on their memory. Participants were assigned various activities and were tasked with spending 15 hours per week for three months learning the new skill. Memory tests were then given and compared to several control groups.

The results, which were published in the journal Psychological Science, showed that those who learned the new skill saw drastic improvements in memory, which were sustained even a year later, as participants were tested again at that benchmark (Silverman, 2014).

Greater Efficiency

When we learn, the cells in our brains that send out and take in information related to the task grow more efficient. Over time, with continued review and practice, it takes less effort for the cells in the brain to signal other cells. And with even more analysis and training, a person can also get to a place where it takes little or no mental effort to recall information or perform a task.

This can be seen with experienced athletes and musicians who can often perform complicated drills or play intricate music pieces without exerting mental energy (Learning rewires the brain, 2019). They’ve studied and learned the task so frequently that the brain has become more efficient at processing the task, so it essentially becomes second nature.

It is apparent to see how beneficial learning can be for the health of our brains. We not only get smarter, but we get better and tend to remember more over a prolonged period of time when we pursue learning. Thus, we should aim to make learning, whether formal or informal, a consistent part of our lives so that we can be our best selves at all times.

Your mind is one of your most valuable assets. It has the final say in the workings of your body and your daily habits. That being said, the mind can make or break itself.

Some habits can damage your mind. These practices will have you forgetting little things, zoning out, and unable to focus. If you find yourself engaging in even one of these habits, beware. Your mind may not age well with you!

Not Getting Enough Sleep

When was the last time you woke up feeling refreshed? Some people can’t even remember what that feels like. If you can’t either, it’s time for a change. Sleep is a critical time for your mind. During the night, your brain does maintenance tasks and files things away into your long-term memory.

Some people struggle with sleep because they don’t have a nighttime routine. You need to pick a time that works for you and shut down all the screens. Blue light interferes with sleep. Read a book and make some sleepy time tea, maybe put on some relaxing music.

Know that it always takes a little while to fall asleep, so don’t stress. When you have trouble getting to sleep at a good time, keep trying. You need consistency to program your biological clock to fall asleep at a time that works for you.

Spending too Much Time Alone

According to WebMD.com, what matters is a real sense of connection to others. People who have that with even just a few close friends are happier and more productive. They’re also less likely to suffer from brain decline and Alzheimer’s.

So, if you don’t get out enough, pick up the phone and reconnect with a friend or family member. Schedule some dance lessons. There are no wrong answers; just get yourself out there!

Sitting Around Eating Chips

If you think this is a no-brainer, imagine how many people’s plans tonight involve doing this exact thing. It’s a double whammy of bad; inactivity and junk food both hurt your mind. Think of food as your fuel. If you give your mind lousy fuel, it’s going to clog up.

Exercise is excellent for your body and mind. It lowers your blood pressure, increases oxygen flow to your brain, and releases endorphins, which make you feel good. Look into an exercise routine that works for you and your personal needs. You’ll be glad you did.

Not Getting Enough Light      

Science tells us that the sun gives you vitamin D. Your mind well tell you the sun simply makes it happy. People who stay in the dark too often may not realize the damage they are doing to their brains. Especially if you suffer from depression, consider getting more natural light during the day.

You can go out for a walk during lunch, open windows more often, or get active. Find ways to sneak the sun into your day, and don’t forget to apply sunscreen for prolonged exposure! Find a high SPF and apply 15 minutes before going out into the sun.

Smoking         

Are you out here smoking in 2020? The science is in. It’s really bad for you. The small amount of focus a cigarette might give you just isn’t worth it.        

It should be unsurprising that, over time, cigarettes have proven to be bad for your mind. They make your memory worse, and, according to WebMD.com, cigarettes make you twice as likely to get dementia in old age. So, quit! Suck on Life Savors and use the patch if you need to. Even your wallet will thank you.

If you can’t seem to focus, you probably suffer many frustrations. You may be forgetful, clumsy, and unable to turn in work on time. If made into a lifestyle, these quirks could do a number on your professional and even social life. The good news is that there are things you can do to increase focus and concentration.

Get Up and Go

Starting your day with a workout is a great way to kick start improved focus for the day. You don’t need to pump iron for three hours, though. Just get your heart rate up for twenty minutes. Exercise will also wake you up, and you may find that you don’t need to rely so much on that morning coffee anymore.

If you don’t like the treadmill, you are far from alone. Go for a bike ride, swim, or challenge a friend to a game of racquetball. These low impact physical activities are great cardio. You can even pair a nice sunrise bike ride with listening to a book or podcast—what a way to start the day.

Meditation and Yoga

A lack of focus is a lack of mindfulness. If you practice being mindful, you will become more focused. Learning to quiet your mind and focus on your breath or a lit candle for a few minutes at a time will relax you and make you more present. You will get better the more you do it.

Yoga is similar to meditation in that it is a practice of mindfulness, but it is also a practice of stretching the body. Yoga will increase your focus because it forces you to focus on your body and posture. Not only will you be flexing your focus muscles, but you will learn how to bend and hold your body in new and healthier ways.

Get Outside

In a study published online in the Journal of Attention Disorders, researchers at the University of Illinois led children diagnosed with attention deficit hyperactivity disorder (ADHD) through three different environments: a city park and two other less “green” urban settings. They measured an increase in attention after a 20-minute walk in the park.

It’s unknown why but spending time outside increases your focus. It also gives your brain more vitamin D, which helps it function better. So, get out there! But don’t forget to apply sunscreen 15 minutes before sun exposure.

Eat Fat!

The human brain is made up of a lot of fat. However, there is good fat and bad fat. Good fats include monounsaturated and polyunsaturated fats. Examples of foods containing these fats are nuts, avocados, eggs, and coconut oil. Bad fats are industrial made trans fats. These are found in most candies and dessert foods.

Jam Out

You may remember the fad in which mothers played Mozart to their developing child. Music can increase focus and concentration, but the fact is that it doesn’t have to be pretentious. Electronic music can also do the trick as well as ambient sounds. The music just has to be free of distracting vocals.

So next time you’re feeling distracted at the office put on some headphones and jam out to some music for increased concentration.

Don’t Multitask

You might be better at multitasking than others, sure. However, the fact remains that if you’re focused on many tasks at once, your real focus is on none of them. If you’re skeptical, think about your computer and how it runs slower, the more tasks you give it. If you do one download at a time, rather than many downloads all at once, your computer will finish the tasks quicker.

It’s the same with your work. You will be more present and efficient with it if you focus on doing one task at a time.

 You might be surprised to learn that the biggest obstacle to your freedom is right between your ears. A negative mindset is the biggest block to freedom.

There are so many parts of your life you cannot control, from the need to earn a living to finding true love. But you can control your mindset, your thoughts, and how you act in the world. So how can you overcome your psychological blocks and open your mind to achieve greater freedom?

1. Change the record

Everyone has a constant inner monologue; what psychologists call self-talk. And most of the time, yours is probably set to negative. Any messages you get in childhood about being wrong, hopeless, or selfish or stupid all get absorbed in your malleable child’s brain and resurface in adulthood as your Inner Critic.

The good news is that you can reprogram your Inner Critic and turn it into an Inner Coach.

Make a list of all the negative things your Inner Critic says. Be alert for phrases that start ‘you always or ‘you never.’ Watch out for ‘shoulds, ’ too. Then take each negative message and turn into a positive one.

Change your self-talk broken record to a new track full of encouragement and positivity.

2. Change your expectations

Studies have shown that the most significant contributors to success or failure are your expectations. Happy people expect things to go well, and mistakes or problems do not crush them. They see them only as temporary setbacks. Conversely, if the expectation is to fail, any issue will confirm the expectations, and you won’t try again.

Expecting things to work out is not wishful thinking; it is choosing to be positive no matter what the circumstances.

3. Change your focus

Modern society trains us to be dissatisfied with what we have now and continuously strive for bigger, better, and shinier. The only part that needs to change is being dissatisfied with your current standard of living. You need to be happy with your current conditions. You can choose to step outside of this and be grateful for what you have right now.

Developing a habit of gratitude frees you from this pressure and affects the structure of your brain. Studies show that the more you feel grateful, the more resilient you become in the face of life’s ups and downs. You feel happier with what you have and more open to receiving. Even better, you rewire the neural pathways in your brain so that your mindset defaults to positivity. You start to see the good things before you notice the bad. Over time, you perceive life as positive, and your expectations change. You free yourself from the burden of negativity!

“Three Steps To Personal Freedom – MintMotivation. https://mintmotivation.com/self-help/three-steps-to-personal-freedom/”

My book will help you identify and change the voice of your inner critic. Follow the link below to purchase my book.