Think Tank: The Neuro Blog
5 Simple Money Saving Tips to Try Today
They say “money doesn’t buy happiness”, but we can all agree that money does buy things that make you, and the people around you happy. Having money can mean having the financial freedom to actually spend time with people who matter most to you. Do you want to be a step closer to financial freedom? Start by taking control of your money instead of allowing your money to take control over you. Treat your money as a tool to achieve your goals and not something that should dictate your every move. “Saving money” sounds like an easy task but how many saving money challenges have you done in the past only to end up not finishing through to the end? Everyone wants to save but not everyone knows the “right how to”. Because your financial situation is different from everyone else’s, your journey to savings and financial freedom may be a little different too. Don’t know where to start? Here are some ultra easy saving tips that you can start doing today: Make an inventory of all your paid memberships and subscriptions Now, probably more than ever in history, there is a boom on online subscriptions and memberships. From streaming sites, dating platforms, coaching sessions, to exclusive shopping apps - it has become such an easy exercise to enter your credit card information and be done with it. You won’t even realize how much you spend until you get your monthly statement. Start by doing an inventory of all your memberships and subscriptions - write them down (or type them out in a document) and really evaluate each of them. This includes both online (e.g. music and video streaming sites, etc.) and offline memberships (e.g. gym memberships, exclusive clubs, etc.). Do you need it? How often are you using it? Are you taking advantage of the service and all its possible offers? Are there better and cheaper alternatives out there that’s available to you? For the subscriptions that you really want to retain, check if there are available membership and payment plans that allow you to save. You’re going to be paying for it anyway, why not save in the process? How about those “free for 6 mos subscription” offers that you signed up for and said you’re unsubscribing at the end of the free period? Did you end up actually unsubscribing to them? These monthly subscription payments may be small from month to month, but if you add these up, you’ll be surprised how much of your hard-earned dollars are going to waste. Use credit card wisely A credit card is a very useful and rewarding tool, but only for those who know how to use it. If you’ve watched or read “Confessions of a Shopaholic”, then you probably know how the lead character’s life was taken over by credit card debt. While she did end up taking control of her life and finding true love, the same will not be said for you if you continue to be unwise in using your credit card. Again, credit cards are not the enemy! Credit cards are amazing tools - think of all the reward points, airline miles and other benefits! The way people use credit cards usually is the problem and it seriously needs to stop. Think of your credit card as an equivalent to the cash that you own. If you see something you want to buy and you can’t buy it, or pay the monthly installment with the cash that you have, then don’t use your card for it. Live within, or even lower, than your spending power, and your bank account will eventually reward you. If you can, pay every month’s balance in full. It is not “ultra easy” as the title of this article promised, but if you are wise in using your credit card, it will be. You will be in a more difficult situation if you don’t pay your credit balance in full. Know when to buy in bulk There’s a belief that buying in bulk saves you money. It does, on many occasions, but not all the time. If you’re buying in bulk, you have to be very strategic about it because it is still more money that you spend paying upfront. If you buy in bulk, you’d need to have storage space for it. Will you end up buying the extra space you need to store the items you purchased e.g. containers, extra cabinets, etc.? Within what period of time are you going to use the items that you bought? Is it going to be the same quality when stored? The next time you’re tempted to buy in bulk, think of the value you’re getting from it and compare it with the price you’re buying it for so you can make a better decision. Delete apps that make you spend impulsively Do you ever have that moment when you can’t sleep so you picked up your mobile phone and you started browsing? You found yourself going to your installed shopping app and after 30 minutes of mindless browsing, you’re waiting for your deliveries the next day - you go to sleep owning a few hundred dollars less in the process. These apps are amazing, but admit it, they make you spend impulsively. They entice you with sales and ads for things you don’t need but buy nonetheless! In the same way that you can’t eat popcorn that’s not in your pantry, you can’t also shop if there’s nowhere to shop at. Granted that you can easily reinstall it, but it is in the hopes that you catch yourself in time before the app even gets installed (again). Money won’t be the root of all evil if you know how to use it and you establish your dominance over it. In a way, money does buy happiness because it lets you afford things that will make you happy, give you peace of mind and make you and your family live comfortably. Money does buy happiness but it is not everything - the sooner you realize that is the sooner you step towards the direction of your financial freedom. Hero Image by Micheile Henderson on Unsplash
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3 Tips To More Meaningful Relationships in 2021 (Part 6 of 6)
Just a few short days to go before 2021, everyone you know including yourself are getting ready to get up and leave to hopefully head to better days. This is the last instalment of the “6-Part Level Up Series”, we’ve talked about your nutrition, your productivity, your mental health and your career. Only the last one remains: your relationships. Susan Pinker, in a TED Talk she gave last 2017, said that in a small island in Italy, there lives a handful of centenarians whose secret to living well over a hundred years is social interaction and the positive effects that comes off of it. According to her, “social isolation is the public health risk of our time”. Fast forward to this year’s pandemic, you are now told to limit your interaction with people and practice “social distancing” because it will literally save your life and that of others. The irony, right? Everyone wants to live longer, but given the changing landscape - with social distancing and discouraged in-person interactions, how do we close the gap? How do we improve our relationships as we move closer to 2021? Here are 5 thoughts you can start to ponder on: Aim for quality over quantity Let’s do one very simple exercise; pick one social media platform that you most regularly use. Say, for example, Facebook. Go to your friends’ list and see how many Facebook friends you have. From that number, how many do you actually know in real life? From that number, how many have you actually spoken to or chatted with? From that number, how many would you actually say you’re friends with? And finally, how many of those “friends” would you actually call to share good/bad news with? At this point in your life, you may have already come across a lot of people with whom you have built different levels of relationship with. Some may have continued to keep in touch with you through the years and despite the distance, while some have drifted away from you due to life and everything else in between. They’re just there in your friends’ list, occasionally commenting and liking your photos and posts and you only remember to send an online birthday greeting because of a Facebook reminder. For 2021, try to “declutter” your online friends’ list so you can free up the virtual space for people who you really, genuinely want to hear from and want to be updated about. Don’t let your timeline get flooded by posts of people who only make you say “ugh” every time you see an update from them. Quality should always trump quantity, when it comes to friendships and meaningful connections. You don’t even have to unfriend them if you don’t want to risk hurting their feelings, just hit the “unfollow” button and you’re all set. Surround yourself with people who are lovingly honest and lift you up Almost everyone has that one friend who almost always has one (or more) negative thing to say about anything or anyone. You’d like to think (and hope) that they mean well but they always just manage to send a rain cloud all over your parade. Sometimes you ask yourself, “why am I even friends with this person??” and you just get lost on a reason why. They may be an old friend who seemed to be there all your life and a bit difficult to shake off already, or they can be a relative whose feelings will get hurt if you call them out. For 2021, go through the people in your life with a fine-toothed comb and really see if you’ve been keeping people like this for company. Think about how many self-doubt sessions they’ve let you spiralled into, or how many of your accomplishments they’ve managed to belittle. Is this really the kind of people you want to spend your time with? The kind of people you’d want to make an effort for? The kind of thoughts you want to influence you? If your answer is no, then it’s time to keep your distance, limit your interactions, and let life run its course. As you continue to find ways to improve yourself and your life, try to spend time with people who bring out the best in you - who lets you believe in yourself and strengthens your resolve. These people won’t lie to you when you’ve done something wrong, but when they call you out, you’ll know that they come from a place of love and concern. Make digital connections meaningful You may very well agree that nothing beats face-to-face interaction, however, given the current circumstances, it may not be a healthy option to interact in person with a large number of people just yet. While waiting for things to normalize so more people can go out and have face-to-face meals with actual people you only see through their online avatars, try to make do with what you have. Since almost every one of your friends has Facebook or Instagram (or any social media sharing site), why not make the most out if it? Don’t stop with just “liking” a friend’s post, make the connection more meaningful by asking them how they are, how they’ve been doing and using the topic they posted as a jump-off point for a more in-depth conversation privately. Check-in with people and see how they are doing, you might be surprised with the kind of conversations you can have just by asking people how they’ve been. Social media, although sometimes painted as the bad guy, has its benefits - it allows people to connect, share and it is a platform for conversations and information. When you’ve freed your virtual space from connections you don’t really care for and all that’s left are people who are important to you, watch how your use and perception of social media change. In areas where face-to-face interactions are still discouraged, host digital “movie nights” with friends or organize online game and quiz nights for people close to you as an online alternative to “hanging out”. It may not be the same as chatting over a few beers in your local bar, but it might just bridge that social interaction craving you’ve been having, if only for the time being. You have to remember that like anything alive, your relationships need nurturing for it to grow. This nurturing requires effort, and this effort has to be mutual. The people you want in your life should want you in theirs as well. While you make an effort to strengthen your side of things, remember that it has to be reciprocated for it to work. No man is an island, so they say. And while you may have moments in your life when you just want to be alone with your thoughts, you’ll always have moments when you want someone to be there. Life becomes infinitely easier when you know someone has your back. It’s up to you to make space for them in your life. 2021 is ready, and with your mindset game strong, so are you. What are you waiting for? Hero Image by Priscilla Du Preez on Unsplash
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5 Career Questions You Need To Ask Yourself in 2021 (Part 5 of 6)
Taking your career to the next level in 2021 may seem like a sick cosmic joke to some people, especially to those whose industries have been severely affected by the pandemic. Some people have lost their jobs, taken pay cuts and reduced benefits to help their companies’ cash flow; and although a glimmer of hope is showing at the end of the tunnel, it might be a long journey to recovery for some. Given this, you might be perplexed with the 4th installation of this 6-part series - how in the world are you going to level up your career given this disheartening landscape? Leveling up has a lot to do with the way you think, and the way you approach things. It may mean shifting your direction towards a path you’re much better off on and following through on that. It may mean taking two steps back from a path you’re not supposed to be on and taking one step towards the right direction. So how do you level up your career in 2021? You can start by answering these 5 questions: Are you where you want to be? Before you go into the specifics of things, you must ask yourself first: are you where you want to be? Are you happy? Are you valued? Do you (almost regularly) dread Mondays and going back to work? Is your workplace providing you with opportunities to grow both as a person and as a professional? Your work right now may not be the place you’ve envisioned for yourself 5 years ago, but has it pleasantly surprised you in the process? Or do you feel stuck, with no foreseeable end in sight? Reflection, or self-reflection, happens when you pay very close attention to your own thoughts, feelings and behavior. It allows you to consciously assess how you feel towards the things that are happening to you and the situations that you are in. It is looking into your values, inspirations, aspirations and cross comparing them to your current situation - do they match? If you find that they are, then very good for you! All career paths will have their bad days and bad turns as nothing is ever going to be perfect. But as long as you feel inspired and what you do speaks to your purpose, then you are most probably in the right path. You just have to keep going and watch out for opportunities to learn more. If the answer is no, or you’ve been laid off, for example, there is definitely no need to despair. You’ve already done the first step - you’ve identified the problem. There is something that you want to change, and that gives you a sense of purpose and direction - you become a man on a mission. What are you doing to improve yourself and your skills? If you’re a man on a mission, you set your eyes out on a goal. You focus on that goal and come up with a game plan to achieve it. One good component of your game plan could be improving the set of skills that you have; fortifying and strengthening your strongest suits and capitalizing on that. You can take advantage of a lot of online courses and resources that are available for free. These programs range from diverse topics and each course is designed to work based on your schedule preferences. Is your CV/résume updated? Be honest, how long ago since you last updated your résume? When was the last time you took a corporate headshot for yourself? Is your résume photo still from your college graduation even though you graduated more than 5 years ago? Even if you’re not applying for a new job, it’s always good to keep your profile updated with changes in your job description, the trainings you’ve attended, even the new skills you’ve gained! These things pile up over the years and it is difficult and will most likely take more time to remember them all at once, as opposed to updating the file every time there’s new information. Your résume is a written collection of your professional achievement and milestones. It speaks for you when you are not in the room, so give it the proper voice to do your awesomeness justice. Are you making authentic connections? Look at your LinkedIn profile, and see how many connections you have. Of those connections, how many do you actually know? How many do you genuinely think you can learn from? If you answer not too many, then it might be time to authentically connect with people and expand your network. Reach out to people whose industries you’re curious to know more about. Who knows, you might find yourself a career mentor who will be able to teach you some tricks of the trade. They say experience is the best teacher and how awesome will it be for someone to impart their acquired wisdom through their experiences to you? The idea of getting a mentor (or even mentoring someone whom you know might benefit from it) comes from a place of humility - from knowing and recognizing that no matter how successful and “self-made” you are, there’s always an opportunity to learn something new. When you’re looking at your work issues, there’s a tendency that your judgment may be biased. A mentor, on the other hand, is an “outsider” looking in who may be able to provide you with a fresh perspective and a new angle on things which you may not be able to see from your side. Are you ready and willing to make the change? You’ve reflected and identified the problem, you’ve updated your résume and you’ve made connections; the most important question is, are you ready and willing to make the change? Change is scary and some people are not willing to do it for fear of uncertainty which is a very valid point especially from a survival standpoint. Change requires putting in the work and making sacrifices. It can mean long hours and efforts towards something that may or may not work out in the end. But you know what? Change can also mean waking up Monday morning feeling refreshed, energized and ready to take work challenges head-on. It can mean being in a place where you’re valued, respected, and celebrated for the contributions you bring and the impact you make. It doesn’t always have to be radical changes for something rewarding to happen, sometimes small incremental baby steps get the job done as well. What matters is, you have to be very strategic about every step that you take. You also don’t always have to keep moving. It’s okay to stop, take stock of what’s happening, regroup and recoup. Look at the bigger picture and see how each piece of the puzzle connects to the rest. Whichever way you want to take the trajectory of your career for 2021, know one thing: you are worth it. Step in your purpose and wear your confidence like a glove that fits perfectly and watch things happen. That’s it for part 5, see you in the last one! Hero Image by Saulo Mohana on Unsplash
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4 Tips to a More Productive You in 2021 (Part 4 of 6)
As you approach this fresh, new year, it would be good to do some introspection on your level of productivity. Take a good look at how you actually spent the hours in your days this past year. Were your weekday (and weekend) calendar filled with so much to do’s that there’s barely any white space anymore? Or, did you plan out to do a ton of stuff (in your head) but essentially only managed to binge-watch a boatload of YouTube videos and get updated on all of your friends’ lives on Instagram? If a tv show is going to do a documentary of your life, how’s “A Day in the Life of insert your name” going to look like? Productivity is generally defined as the ability of a person or a group of persons, to produce output efficiently within a given time. Your productivity level may be determined by a variety of internal and external factors. Your time management skills, as well as your physical capability, may determine how productive you are in a day. Your priorities, motivations and external distractions also play a huge part on whether you’re ticking off every item in your to-do list or not. Are you ready to re-examine and take your productivity to the next level in 2021? Here are 4 tips to get you on your way: Figure out what’s distracting you and tackle it head-on Knowing what the problem is, is always an important step to solve it. You’ve set yourself a goal but for some cosmic, unfathomable reason, you’ve done everything else but that. You may have found yourself procrastinating every single time you’re faced with a particular task at hand. You think the reason why you’re being unproductive is because you’re procrastinating. The thing is, the act of procrastination in itself is not the problem, but rather it is a reaction to other underlying problems that you may not even be aware of. If you find yourself wanting to do something else when you’re supposed to be a doing a certain task, ask yourself, why? What is it with this task that you are navigating away from it? Go to the very root cause of the emotion you’re feeling and tackle it head-on. It might be rooted to deeper feelings of anxiety, vulnerability, etc. Once you figure these out, you may just be well on your way to keep your procrastination tendencies at bay. Set realistic goals Being able to set realistic goals is already a goal in itself. Figuring out how to be strategic with your goals is a good way to set you up for success. You consider yourself productive when you’re ticking off your goals one by one, whether long term or short term. As you would obviously want to achieve the goals that you set for yourself, you need to make sure that you operate in your reality when setting one. You “operate in your reality” when you take into account the factors that are going to be at play when you work to achieve your goal. Given your resources (e.g. time, money, energy, etc.) and commitment, do you think it is realistic to set 10 resolutions for yourself? Or 4 to 5 carefully planned and thought out goals instead? Making sure that the goals you set are realistic does not only improve your productivity, it also increases your enthusiasm and gives you the foundation you need to work on more realistic goals that excite you in the future. Find out what motivates you Motivation is one of the most important ingredients in leading a productive life. If you’re motivated, you become invested, you show up, you own it and you put in the work. It is the fuel to your engine, it’s what keeps you going and moving forward despite difficulties. In the greater scheme of things, it is what you tell yourself when you question why are you doing what you’re doing. What is it that motivates you? What is it that drives you enough to try hard, and try even harder when the going gets tough? Figure it out, internalize it and write it down. The next time you want to work on something important and you can’t find any reason to continue, all those pictures of the Maldives in your vision board will summon all the creativity that you need to finish that proposal. Maintain work-life balance Pre-pandemic, “working from home” is almost unheard of and is usually a workplace practice reserved for more progressive companies with systems already laid out in place. Because of recent events, people had to make adjustments and systems had to be put in place because they had no choice. As this practice is relatively new, some people had trouble navigating this uncharted territory. Employees who work from home may feel an added pressure to be productive and prove that they are working because they can’t be seen doing the actual work similar to a physical office situation. How has your daily work schedule changed when you had to work from home? Did the number of your meetings increase? Are your “work hours” still confined within the usual work hours, or has the boundary between personal and work time become blurred? Is your boundary being respected or do you keep getting emails and work messages outside of the time that you should only be available? How has this affected your productivity, both personal and professional? For the sake of maintaining work-life balance which ultimately contributes to the quality of your life and relationships, you need to ask questions. You may think you’re being productive, but in reality, you’re stacking up your tiles in one aspect but emptying out other important ones in the process. You have to keep in mind that you work to live, and not live to work. Productivity may be a double-edged sword for some in a way that you can’t be too over lest you risk being burnout or too under that you don’t accomplish anything. It doesn’t have to be that way for you, not in 2021. Know your priorities, determine your commitment level and establish boundaries - you’ll be sure to find a groove that works for you. That’s it for part 4, see you in part 5! Hero Image by JESHOOTS.COM on Unsplash
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3 Reasons Why You Should Turn Your “New Year’s Resolutions” into Goals Instead
Along with a brand new year comes a promise of new beginnings and fresh starts. A new year is a literal beginning to something new; something that hopefully has the potential to make things better. Year after year, a lot of people has gotten into the habit of making “New Year’s Resolutions” - listing things they hope to achieve in the coming year. However, this habit, along with buying a planner that only gets filled out until March, although admirable and has the best intentions, isn’t always the best gameplan to work on something you really want to happen. How many “this year I’m going to lose weight” or “this year I’m going to start being more productive” have you written in your planner only to find it collecting dust and being forgotten? These resolutions, as deeply desired and absolutely wanted as they may be, don’t have a strong enough voice in your life that it’s easy for them to be buried underneath all the clutter and noise. Life eventually and inevitably happens throughout the year, and before you know it, you’re at the end of yet another year with your resolutions buried at the end of your what-could-have-been pile. Well, guess what? This time will be different because you will make it so! A resolution is defined as your decision to do or not do something, whereas a goal is defined as a desired result of something that you want to happen. How about instead of waiting for every New Year to work on a resolution, you decide to set yourself a goal instead? Here are 3 reasons why you should do so, and a few tips to help you get started: Goals are S.M.A.R.Ter You’ve probably heard this in every leadership session you’ve ever attended - create SMART goals. This is one big difference between a resolution and a goal; a resolution is more like a promise, something that you throw off into the universe and hope it sticks. If anything, it sounds more like a wish. Not to take anything away from your desire to see it come true, it just lacks a solid depth to follow through. A goal, and a SMART one at that, on the other hand, has all the ingredients for success. Specific goals give you clarity; it gives you the desired action and how you are to get there using the resources (e.g. time, money, etc) that you have. It’s measurable and achievable because you will know exactly what you want and you will be well aware when you’ve reached it. It’s relevant in such a way that it plays into your biggest desires in life - it makes you want something to happen that you’re willing to put in the work for it. Goals promote longevity and continuous progress Goals may be time bound but they are not confined to be set only during New Years. Also, the timeline within which you want to achieve a goal is not confined to just a given year. Frustration usually kicks in when you set yourself a resolution at the start of the year and you don’t achieve it towards the end. You fall into the vicious cycle of setting yourself up for failure and feeling frustrated about it in the end. You can avoid all that by setting goals instead. Long term goals are aspirations that you see yourself achieving within the next 3 to 5, sometimes even 10 years depending on the preparation and effort needed. Short term goals are usually goals that you see yourself getting within several months up to a few years. One common problem of most people is procrastination. It’s not something you obviously want to happen, it just does. Sometimes you know you want something to happen, but because your brain is so intimidated by it, it tends to do everything but the thing you need to do. The good thing about setting a goal is it allows you to break it into smaller and more doable chunks of habit that you can form over time. These habits accumulate, and if you’re consistent enough, they contribute to the realization of your goal over time. Goals are aligned with your lifestyle Goals are not rigid and unyielding mantras that you tell yourself - It’s not “you-have-it-or-you-don’t”. Instead, goals give you the power to adjust and modify depending on your resources and other things that happen in your life. It gives premium to progress, rather than perfection. It gives emphasis on your journey and what it took you to get to where you are. In some ways, you may even find that the end goal you have has changed for the better because you put so much value in the way you took to get there. It’s not bad either, it only means your mindset is strong enough and conditioned in such a way that you’re not defined by a single achievement, but rather of a collective experience that makes you a whole person. Don’t wait for New Year’s to work on something. Sit yourself down and reflect on the things you really want to happen and break it down to smaller (and s.m.a.r.ter) goals that you can work on. Every new day is a chance to be better and do better. Whatever you do to get the energy and focus to work on a goal you’ve always wanted, or the calm and clarity to step back and assess your progress and your journey, your efforts will not be wasted because you’re working on your most incredible asset - you. Every investment you make on yourself and your goals is always a step in the right direction. What are you waiting for? Get in that thinking chair and get to work! Hero Image by Isaac Smith on Unsplash
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5 Tips to a Better Mental Health (Part 3 of 6)
In recent years, the issue of mental health has been given the spotlight and the importance that it deserves. Now more than ever, a lot of people, from companies, to international institutions and individuals from different age groups are understanding the importance of mental health and taking an active stance in taking care of it, and rightly so. Why do you need to take care of your mental health? Mental health is defined as “the state of successful performance of mental function”. Optimal mental health leads to a ton of benefits - a healthy and productive individual, enriching interpersonal relationships, and the ability to adapt to life’s situations - good, bad and worst. Your mental health should be a priority because it has a lot to do with the way you feel, the way you think, and the way you think of yourself and of others. “Focusing on mental health” shouldn’t be limited to going on retreats and “wellness weekends” every now and then anymore, rather it should become more of the little things that you do for yourself on a regular basis that accumulate and provide you with a sense of purpose and security. Although there still remains the stigma on mental health issues, every person wanting to learn more about how to focus on his/her mental health is a huge step in the right direction. How can you take better care of your mental health in 2021? Here are 5 easy ways you can start with: Commit to doing 1 act of self-care DAILY Knowing and being okay with the fact that you need to take care of yourself is important. It’s not about being selfish or being oblivious to other people’s needs; it’s about you taking time to work on yourself and making sure that you’re okay so you can be there for others. Instead of seeing self-care as “me first”, think of it as “me too”. As much as you try to downplay it, how can you be a source of joy and happiness for others if you’re broken and empty on the inside? Remember to take time for yourself each day and do something that you genuinely love and enjoy. A warm bath at the end of a long day, a basketball game with friends, a nice nap, a spa day at the end of a productive week, or a few minutes of calm and clarity through meditation before you start your day. You can even set aside time to do that hobby you’ve always wanted to try! You can also take a few minutes at the end of your day to recall the things you are grateful for. Free mobile apps like this and this make it convenient for you to list down the things you’re grateful for. Habits like this shift your mindset and let you strike a balance between the good things from within and the bad things from without. Disconnect to connect Social media has a lot of benefits; it allows people to connect with others and bridges that physical gap by providing a virtual bridge. However, social media can also be detrimental to your mental health, especially if left unchecked. For some people, especially younger ones, the use of social media went from being optional to being “virtually mandatory”. A quick scroll through your Instagram feed can distort your sense of self because all you can see is a fake version of what other people’s realities are. For the sake of your mental health, be aware of your bad phone habits and take control of them! Try to limit social media use to a few hours a day and set “phone-free” zones in your house and make sure everyone follows it. When things become better pandemic-wise, use such time to physically spend time with friends and loved ones. Take a moment to connect with nature Regardless if you’re an outdoor type of person or you prefer to stay at home and indoors, nature can do a lot for your mental health. More and more research suggests that spending time with nature can be an amazing boost for your mental health, in fact, just 10 minutes of looking at or being in nature can already reduce your stress levels! If it’s allowed in your area, dedicate at least 10 to 30 minutes of your day being in and with nature like taking a stroll in a nearby park, or soaking in the sunshine in your porch. You can even organize a hike for you and your friends. You don’t need an entire garden or forest to “be with nature”, even a tiny houseplant or a patch of flowers at home will do. Seek help when you need it It’s high time that you understand that seeking help is not a sign of weakness, but rather a sign of strength. If you’re okay when people who want to get better at sports get coaches who teach them ways to improve their skills and performance, then it shouldn’t be any different with people who want to get professional advice to help them with their mental health. Opening up to someone, may it be a close friend or a professional, can help lift the weight off your shoulder should you need help with it. These people, because they have your best interest in mind, can give you a new perspective on things which may help you make better sense of what’s happening. Start today How many times have you postponed “you” because you’re needed by someone else or somewhere else? For 2021, no more dilly-dallying and no more “reserving this for later”. You’ve taken well enough screenshots of things you want to do and try for yourself and it’s time to make them happen. Take them out of your gallery and set those things into action. Don’t wait until you’re in a mental health crisis before you realize that you need to take action. Each day that you invest in yourself is another day that your future self will thank you for. In 2021, keep in mind that “doing your best” shouldn’t mean driving yourself to the point of mental exhaustion. Be kinder to yourself and acknowledge your strengths and your wins. Be your own cheerleader and supporter rather than your worst critic. Head off to 2021 knowing that you’re ready because you’ve got your back. That’s it for part 3, see you in part 4! Hero Image by Tim Mossholder on Unsplash
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Take your Nutrition and Fitness to the Next Level with these 3 Tips. (Part 2 of 6)
2021 is fast approaching and for sure with it will come challenges and changes to different aspects of your life. This second installment of our “Level-Up Series” focuses on an important aspect of your life - your fitness and nutrition. But before discussing the specifics of this, let’s first ask an important question - why are you doing this, anyway? Knowing your “why” In any endeavour, knowing and becoming very clear with your purpose is very important. Having a “why” and understanding it may be one of the most, if not the most important step that you can do to jumpstart the process to a better you. Most people are consumed with the “how” of the process and are eager to do everything all at once. When the heat of the moment dissipates and all the excitement and hype dies down, what are you left with? When things become difficult, because they will at some point, your “why” will ground you and give you perspective. Knowing your “why” will help you be better in handling stress and difficult situations. You’ve decided that you want to take things to the next level in 2021 - the most important question is, why? Take a moment to quiet down your thoughts and zero in on your purpose, write it down and make sure that you take it to heart because it’s going to help you make good progress in your journey up ahead. Now onto the first topic! How can you take your fitness and nutrition to the next level in 2021? Here are 3 very simple and easy tips you can incorporate in your life: Engage in a sport, a physical hobby or a workout routine Most people don’t want to work out because it’s “too much work”. While this may be true especially for very busy individuals, the benefits of being physically active should never be overlooked. There are people who start a program with so much enthusiasm but find their drive tapering down due to difficulties such as injury, schedule problems, lack of motivation, etc. A most common reason behind this is that the workout they’re doing is not suited to them. In order to avoid this, try to find a workout routine that works for you - your body type, activity level, lifestyle, amount of free time and level of commitment. Take a moment to think these aspects through and consider them before you decide which routine works. Failing to do this important step will only set you up to fail, and you don’t want that. One of the most obvious advantages of playing a physical sport is its effect on the body. The best part of playing a sport especially if you do it to unwind or destress is you don’t even realize you’re making an effort to stay active, you just do it because it’s entertaining and fun. It doesn’t even have to be competitive sports, it can be any hobby that will involve you moving and your body making use of energy like biking, walking, dancing and even gardening! Meal planning Meal Planning doesn’t have to be complicated especially if you start with the basics. If anything, it can even take the stress out of thinking over and over “what’s for dinner?”. To begin, you may want to start your planning on a weekly basis just to get the habit started. Obviously, you will have to do your own grocery so you can also make sure to not get food items you’re trying to stay away from. Remember, you can’t eat or drink something that’s not there. However, meal planning doesn’t always mean you have to have every meal a healthy one. Aside from that being overly positive, it might also be frustrating for you if you go “out of plan”. Eating a salad one time won’t make all your health problems go away inasmuch as eating one unhealthy meal doesn’t make you an unhealthy person per se. Include in your plan a day when you can order take out or eat out. This way, you won’t deprive yourself of the experience to the point of going back to square one. Do your research on meal prep guides and tips to make sure you’re getting all the necessary help you need to make your meal planning adventure a success. There’s a ton of resources on the internet on meal planning, take advantage of these meal planning ideas and other free resources to start strong and get better. You’ll definitely notice a change in your dietary habits as well as in your savings. Quit one unhealthy food item for a whole year This is very simple, you just pick one food item that you like eating/drinking and make a commitment to not consume that for the whole of 2021. You don’t have to start with the food item that you most love as that would make it very challenging and might be difficult to sustain. Say for example that three of your most unhealthy favorites are: pizza, soda (carbonated drinks) and fries, in that order. The best bet would be to go for the second one - soda. You have to make a commitment to yourself to not drink carbonated drinks for one whole year. Deciding that you’re going to stop eating something that you absolutely like for 365 days may be difficult, but not impossible. Some people would say that cold turkey is not the best way to go and would only set you up for defeat in the long run. This tip, however, doesn’t encourage you to quit an entire category of anything, for example, “no sugar” or “no carbs” entirely. It’s about breaking one bad habit in terms of the food you consume one at a time. In essence, it’s like the best of both worlds, you quit one unhealthy food cold turkey, yet you take “baby steps” in breaking your bad food habits, one at a time. Say, for example, you choose (or rather, not choose?) soda for 2021, this exercise is meant to desensitize you and lessen your craving for sodas in the years to come. The hope is, you may want a sip every once in a while just for taste, but you won’t go back to craving and looking for it again like you did before. Your nutrition and fitness are among the most important aspects of your life that should always strive to be better at year after year. Your physical body will only be able to perform better if you take care of it, nourish it and give it the proper attention it deserves. That’s it for Part 2. See you in Part 3! Hero Image by Brooke Lark on Unsplash
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Ready to take things to the next level in 2021? Start with these 5 things. (Part 1 of 6)
New years are always a good thing; it’s a symbol of new beginnings, of moving forward, and of progress. It’s a reminder that no matter how broken you think you are, you get to have another shot - you can right the wrong and put one foot in front of the other, hopefully towards the right direction. This year sure have made you aware that you’re stronger than you ever were and capable of doing so much more. As you gear up and get ready to leave 2020 behind, have you ever asked yourself: “what’s the one thing I did in 2020 that I absolutely don’t want to do anymore next year?” Or maybe, what’s the one thing I did this year that I’d like to do more of in the coming year? You’re here, you’re strong, you’re ready - now what? Don’t let your momentum go to waste! Harness all that positivity brought about by looking forward to the next and buckle it up with all the grit you’ve developed from 2020’s challenges and use it to take things to the next level in 2021. Not sure where to start? Here are 5 things you can start with: Nutrition and Fitness Don’t ever get tired of being reminded that “health is wealth”, because it is and you know that it is. You can’t do anything when you’re lying sick in bed. You definitely won’t be able to reap the fruits of your hard work when you’re too weak to enjoy them. The good thing about taking your nutrition and fitness to the next level in 2021 is, it doesn’t need to be time-consuming, costly or inconvenient. This is an aspect in your life that’s only going to get better as you put effort into it. There’s no losing when you’re healthy, and the first step to ensure that is to pay attention to what you do with your body and what you put in it. Mental Health and Self-Care You can’t give from an empty cup, that’s a plain and simple fact. Most of the time, you are your worst critic and you’re not even aware that you are. Your mental health is very important because it affects the way you feel, the way you think, and the way you relate to yourself and to others. It has a lot to do with how you handle daily stress in your life and how you process emotions. Making an effort to improve your mental health makes so much sense if you realize how this impacts the quality of your life. Productivity This one may be a bit of an extreme for some people. Some people may have been “too productive” during the past year to the point of feeling burnt out, or “not productive at all” because of too many distractions and disturbances. Regardless where you are in this spectrum, it’s not too late to change. It’s never too late to lay down your priorities and goals, figure out the best way to achieve them, and decide which among those you want to knock out first. Career For some people who work in industries hugely impacted by the pandemic, 2020 might be one of the worse, if not the worst year, ever. A lot of people have been laid off, demoted, working hours reduced or other benefits put on hold or taken away. 2021 gives you a chance to reassess what you want in life in terms of career. If you’re unemployed, maybe it’s a chance to revisit your steps and see how you could use what happened to propel you in the right direction. Take one step backward, then 2 steps forward. If you’re employed, ask yourself: are you really where you want to be? Relationships With social distancing and lockdown regulations in place in many areas all over the world, 2020 sure took a toll on a lot of relationships. While it may be true that technology helped a lot in bridging the “gap” with the virtual meetings and conversations happening, there is still nothing better than a face to face conversation with another human being. The reactions and expressions are real-time, and you don’t have to worry about a crappy internet connection or forgetting to unmute! In 2021, and assuming (and hoping) that situations will slowly go back to normal, it might be time to reconnect with people who are important to you and rethink who among them are you willing to go that extra mile for to keep in your life. This article is the first of a six-part series which aims to open a more in-depth discussion on each of the above aspects. “Leveling up” may sound intimidating and scary, but it shouldn’t. Similar to the online games that you play, you need to “be more” as you make progress. Your character has to be stronger, better equipped to face the villains and move on to the next. You hope that 2021 will be so much better than 2020, but the question is, how will 2021-you be better than the 2020 version? Hero Image by Xan Griffin on Unsplash
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3 Things that 2020 has (hopefully) taught you
You are almost to the end of this indescribably unpredictable year that is 2020. All year round, just when you think you’ve had the worst ever, this “absolutely no one’s favorite year” will hit you with just one more of its finest. When you look back on the year that was, you think to yourself “what in the world just happened?!”. It’s almost as if it passed you by in a blink of an eye yet so many things changed. That nagging feeling that you’re waking up to the set of every dystopian movie you’ve ever watched, or that hollow pit in your stomach every time you see the news and something more horrible than the last happened, are only among the things you’re really not looking forward to anymore. But hey, you made it! Bruised, shaken and a little broken, maybe? But an amazing survivor nonetheless! You won’t challenge this year (and all the coming years) to “bring it on” or “come at me, see what happens” but you already know you’re stronger than you ever gave yourself credit for and you could probably survive a zombie apocalypse if the world ever comes to that (not that we’re giving 2020 any more ideas). Before you go marching into the next year with your head held high, you might want to take stock of what happened and pause what lessons you can take with you as you move forward. No matter how cruel 2020 has been for a lot of people, it can’t be denied that it did teach you a lot of invaluable lessons that you probably would not have learned had you been living in your comfort zone all this time. Health is indeed wealth (mental and physical) This is probably one of the oldest and most used cliches in the book, but 2020 taught you that this is absolutely true. How many times did a common cold or a cough paranoid the living daylights out of you this past year? Didn’t you just finish that bottle of multivitamins in your counter that would have probably just expired had it been any other year? An increasing number of people’s opinions on wellness and nutrition has shifted during the pandemic and are now taking their overall well being seriously. You were somehow forced to revisit what food and drinks you’ve been putting in your body this whole time and made some changes around how and what you eat. Because of the sudden surplus of time in your hands, you’ve finally had the time to be physically active through home workouts online. You’ve also learned that your mental health is and should be a priority. Everything starts with the mindset and it’s an essential ingredient to everything you want to happen in your life. Toxic positivity is a real thing and hopefully, you know better than to feel forced to act and be okay if you’re not. You’re aware that you can’t give from an empty cup, and you know full well that every good deed starts from yourself. It’s okay to slow down sometimes Who would have thought the world would go on lockdown? Seriously. The most recent historical example similar to what the world has just experienced happened in 1918 during the 1918 flu epidemic. No one from today’s generation ever imagined that huge establishments will close down, countries will seal its borders, people will be forced to work from home, and everyone will be asked to wear masks outside! But, because of this situation, almost everyone was forced to “slow down” and take a break. You no longer need to rush to the metro or the bus station to catch the route going to school or to work. You no longer need to rush to meetings or travel for conferences and engagements. Suddenly, and probably for the first time for some people, you had time to be alone with your thoughts and reflect on the things happening around you. You finally had time to actually sit down, close your eyes in the morning, enjoy a hot cup of coffee and meditate before you start your day. Hopefully, even if things normalize slowly, you no longer need to go back to the old “always-on-the-go” you. Boundaries are important, therefore must be set and strictly observed in both your personal and professional life. You’re (so much) stronger than you think If there’s only one thing that 2020 should have taught you, it should be this - you are here, you have made it and you are definitely stronger than you think. The fact that you’re there reading this article is already a testament to that. Did you ever think you’d survive everything you’ve just survived? Well, guess what? Even if you are your greatest critic and you bet against yourself in the beginning, it doesn’t matter. Because you’ve proven to yourself, in more ways than one, that “what doesn’t kill you only makes you stronger”. So go ahead and give yourself a nice pat on the back and say “good job bud, always knew you’d make it”. You are a winner in every sense of the word, and this is only the beginning. 2020 is a force to reckon with, no one would dare deny that. It shook you and challenged you but hopefully pointed you towards the right direction. In 2021, make hugs count, conversations more meaningful, connections more authentic and adventures more worthwhile. You already know what you’re made of, what you’re capable of and what matters. What else is stopping you? Head off to 2021 with your head held high and your mindset game strong. This next year is going to be another opportunity to reach for that dream, work on that goal, and make it happen. Hero Image by Oleksandra Ivleva on Unsplash
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