3 Ways to Cultivate Gratitude and Boost Your Happiness

“Gratitude can turn common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” ~William Arthur Ward
Living in India for more than two years now has been an eye opening experience for me, as I’ve realized how I used to take so many things for granted. While growing up and living in my home country (Bosnia and Herzegovina) in Europe, I was lacking gratitude for all the blessings that surrounded me.
While sitting in our penthouse apartment in the New Delhi suburbs, in an air-conditioned room, still feeling the need to chill with a cool water or a mango shake due to the intense heat (which can reach up to 118° in the summer), I could observe the construction ground across from our building.
Constructions workers would come in at 9am and work for twelve hours, with only a short lunch break, without proper safety equipment, chilled water, or any shaded cover to rest.
While they’d wipe sweat from their face, I’d imagine how hot they must be feeling, as I was sweating even in an air-conditioned room.

Some of them were working together with their wives, who would help them earn their daily wage (equal to $1).
These women would carry piles of cement and bricks on big pots on their head, from one side of the construction site to another, sometimes climbing many stairs as well. In my home country, I never saw women working on construction grounds or carrying such heavy loads on their heads.
Their children would play in front of the construction ground with sand and small rocks, as their parents could not afford to send them to school.
I thought about how, in my home country, children often complain that they “have to” go to school and people complain about how tough their jobs are. These people in New Delhi could not even dream of sending their children to school or having an eight-hour job in an air-conditioned office.
The wives who didn’t work on the construction ground would work in our building as maids. One of them cleaned our home. Every day she came in with a water bottle, which she’d cool in our refrigerator, as they did not have an electricity, not to mention a refrigerator, in the slum where she lived with her family.
After cleaning our home, she’d run back to hers with a chilled water bottle in her hands, almost losing her breath, as if she was afraid the heat might warm that water before she would return. Then she wouldn’t be able to cool her small children, who were waiting in the heat in a slum without a fan.

Since that day, I never look at the ice cubes in my drink the same way I once did. Ice cubes were just pieces of frozen water, until I saw that for some people, even chilled water is a luxury! Ice cubes are a symbol of wealth and abundance to me now.
I suddenly became grateful for all the things I am blessed with in my life, even the small things, like ice cubes, chilled water, nutritious food, a fan, an air-conditioner, mosquito repellent in the night, clean running water in my home, electricity—not to mention the “big” things, like an opportunity to get educated, to grow up in a beautiful home, which was warm in winters and cool in summers, my job, the power to choose my own husband.
I never thought I should be grateful for choosing my husband. Yet, in a place where arranged marriages are still tradition, I realized that it was a blessing that I was born and raised in an environment where I could fall in love with a man and choose to marry him.
Although arranged marriages do work here, and I see people fall in love after marriage, or at least create a relationship based on kindness, mutual respect, and care, I feel so grateful every day that I had a chance to choose the man I thought was the right for me, with my parents’ blessing and best wishes.
We often take the things we have for granted, yet in many other parts of the world, there are people who would feel blessed and happy if they could enjoy them on a daily basis.
If we just take a look around us we could find so many things to be grateful for.
Some of the practices that can help us to cultivate the feeling of gratitude in our life include:

1. Gratitude journaling.

Keeping a gratitude journal, where we note all the things (or at least three things) we feel grateful for every day, can be a powerful reminder of how blessed we are.
Noting down even simple things—like a delicious dinner we enjoyed, a warm home, a cup of tea or coffee, time spent with our beloved—can be a powerful practice to keep us grounded in a positive mindset on a daily basis.

2. Creating a list of possibilities and blessings.

It helps to write a list of all the things we are blessed with, things we usually see as givens, that in other parts of the world are not available to many people.
So many women around the world still do not have the right or the opportunity to get educated, and so many children cannot attend school or University due to lack of financial resources. According to WHO, 12.9 percent of the world’s population (over 1 billion people) is undernourished and will probably go to bed hungry tonight.
Millions of people around the world do not have an access to clean, running water and electricity, which in Western countries we usually take for granted.
Having a roof over our head, a warm room, a meal on our plate, a degree or opportunity to go to University, electricity lighting our home, and cool water in summers are all big reasons we can feel grateful every single day.

3. Shifting our perception.

Instead of feeling sad and frustrated about being single, we can look at this same circumstance from another perspective—as the freedom to be able to choose our partner and wait until we find the right one. This simple shift can help us move from a negative emotional state to a state of gratitude.
In the same way, we can shift our perception of looking at other things, like the job that we don’t like or our living conditions.
When we catch ourselves complaining about housework, we can see it as a blessing that we have our own home and, as a result, clean it with gratitude.
Instead of feeling annoyed that we have to cook dinner, we can feel grateful that we’re able to afford groceries. We can also consider it a blessing that, in this modern era, we do not need to manually wash our dishes or clothes.
When we catch ourselves complaining about the job we hate or feel bored with, we can feel grateful that we have a job and regular income that can pay our bills.
We can also be grateful for small things, like air conditioning in our office, having weekends off, or the fact that we don’t need to be exposed to harsh weather conditions or safety threats every day, like so many people in other corners in the world.
There’s nothing wrong with trying to achieve more and move ahead in life, but we can never be truly happy if we do not appreciate what we already have.

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Good Posture Matters More Than You Think

When you were growing up, your parents or teachers probably told you to sit and stand straight, instead of slouching your back and shoulders. They themselves may not have exactly known why that was important, it just seemed that way. But more recent science has found that they were actually right in many more ways than they imagined. As it turns out, good posture enhances physical fitness, helps reduce stress, and contributes to healthy aging.

That good posture plays a role in health and fitness should come as no surprise. Only when the body is properly aligned, the supporting ligaments, tendons and muscles can function at their best. Sitting or standing hunched over for hours — as many of us do at work and other activities — can lead to chronic pain and permanently debilitating damage. By contrast, good posture can help prevent such wear and tear and maintain greater flexibility and strength.

Research suggests that good posture can also foster people’s psychological well-being. One study from the University of Auckland, New Zealand, found that the way people conducted themselves physically did indeed influence their self-esteem and how they were able to cope with stress and problem solving. As tests showed, sitting or standing upright helped participants feel more powerful and competent when facing a number of challenging tasks they were assigned to. In other words, bodily experiences can significantly affect cognitive and emotional states as well, the researchers concluded.
“A positive attitude and outlook on life can also do some good, particularly when it shows on the outside.”
The issue becomes ever more pressing with age. A study from Japan discovered connections between good posture and the risk of future disability. Participants who sat, stood and walked even only slightly bent forward in their mid-life years developed greater physical limitations than their counterparts who generally maintained an upright posture. The differences became ever more pronounced as they got older, and were eventually quite significant in terms of their overall health status.

There is also a social dimension to the way we present ourselves physically, especially in our later years. As surveys have shown, old age is commonly associated with physical deterioration and visa versa. Many seniors feel left behind and isolated from society, in part because of actual physical (and perhaps mental) shortcomings, but also based on false assumptions that they no longer can keep up. However, while some slowing down may be an inevitable part of nature, there is no need to accept premature degeneration and decline.

And there is much that can be done to counteract those processes. For example, stretching, yoga and other exercises that promote flexibility can do wonders for an aging body. So can brisk walking, keeping a good stride, moving with ease and confidence — all of which are signs of good health and vitality. A positive attitude and outlook on life can also do some good, particularly when it shows on the outside.

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5 Really Great Reasons Why Good Posture Is Super Important

So it turns out, your mother was right after all: Good posture really matters ― even in your older years.
Slouching impacts you in ways you wouldn’t have imagined, says Dr. Charles Wang, the COO and co-founder of Lumo Bodytech, a company that has brought tech to the quest for good posture. The Lumo Lift gives you a vibrating reminder when you start to slouch. Kind of like Mom, but in the form of a wearable device.
Wang helped us compile this list of five reasons why good posture matters.

1. Bad posture can adversely impact your sex life.

Research shows that slouching ― the opposite of “power posing,” meaning standing up tall and straight ― results in low energy and low self-esteem. Standing straight up with your shoulders back and neck aligned with the rest of your spine is considered a “power pose” that can boost your energy and confidence levels. By regularly practicing good posture, you’ll feel more confident and energized in and out of the bedroom.

2.  Slouching makes you look older.

If you’ve spent years sitting at a desk, hunched over a computer, you may be more likely to develop that unnatural hump in your neck or back resulting from “text neck.” For women, the forward slouching motion and rounding of the shoulders can cause breast sagging. To avoid your slouching from developing into skeletal or spinal issues, stay mindful of your posture in any position you’re in, whether you’re seated, standing, or walking, said Wang.

3. Bad posture can damage your back.

Yes, of course you knew that. Did you know that back pain is the second most common reason people visit the doctor every year, and poor posture is directly correlated to the increase in back pain in people who spend a great deal of their time sitting. Lumo Bodytech’s posture database research found that during an average workday, people spend as much as 38 minutes per hour slouching.

4. Poor posture can cause irregular bowel movements.

We kid you not. It’s not just your back that will feel the affects of your slouching ― your intestines will take a hit, too. Having good posture means your stomach and intestines can easily push food through ― but poor posture can cause your gastrointestinal system to lock up or function poorly. Research has also shown that people with Irritable Bowel Syndrome who suffer from bloating and gas can ease their symptoms by standing up straight.

5. Bad posture makes you more selfish.

Research shows that sitting upright helps reduce self-focus, allowing you to tune in more on the needs and emotions of the people around you.

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Ergonomic Tips For Desk Work

There are dangers in everyday life, from slipping in the shower to getting side swiped by the guy texting in the car next to you on Woodruff Road.  The risk doesn’t end once we are safely behind our desks, because… sitting is killing us!  Workplace ergonomics often are the reason for many aches and pains.

Ergonomic Tips Simplified

Seriously, while not really trying to commit murder, our computer, desk, office chair and keyboard are not our friends. We spend hours each day sitting, typing, staring at the computer screen, and this inactivity is wreaking havoc on our health in a variety of ways.  This article will focus on simple ergonomic tips to help avoid feeling worse at the end of the work day.

First, most of us sit incorrectly

The first of my ergonomic tips is simply concerned with how we sit.  Goldilocks knew what she was doing when it came to carefully selecting the right chair. Most of us cause excess stress and pressure on our neck, shoulders, and back from the way we sit in our inadequate office chairs.
According to OSHA, a person who spends time at their computer needs to choose an adjustable chair that supports the back, buttocks, legs and arms. Be mindful of your posture throughout the day as well. An ergonomically adjusted chair minimizes the occurrences of awkward, strained positions that frequently cause injury.
Along with the way we sit, our office jobs are killing us because…

We have our desks laid out wrong

Even with a great chair, a desk that is the wrong height can cause a person to repetitively move and bend awkwardly during the day and injure themselves. Anyone who sits behind a desk needs to make certain it is the right height to comfortably reach the computer keyboard and all pertinent supplies are within a comfortable reach. Add a foot rest to decrease the stress on the lower back. Ergonomically positioning a desk offers greater comfort and less stress on a person’s body.

We also type wrong

Using the keyboard incorrectly can cause a ton of painful medical conditions from neck and back issues to carpal tunnel syndrome. The keyboard should sit at elbow height. Reduce the strain on your hands by keeping them in as natural a position as possible, holding your wrists up even with the backs of your hands. Avoid banging the keys by typing softly, which alleviates the stress on your fingers.
A computer mouse should be situated close to the keyboard, and it’s essential to keep the hand in a neutral position when using it. Avoid resting your hand on the mouse for an extended period of time.

Not taking breaks

According to the Mayo Clinic, sitting for long periods of time is linked to a variety of serious medical conditions from obesity to high blood sugar and cholesterol levels. Sitting in the same position for hours can put pressure on and result in back and neck pain.
Break up sitting every 30 minutes by standing and walking around and stretching if possible. Even standing for a couple of minutes at a time lessens the impact of a sedentary job.
In addition to taking the initiative to build an ergonomic office space, choosing to participate in chiropractic care is a great way to help eliminate pain from back, shoulder, and neck strain. Chiropractic treatment involves adjusting the spine, along with other techniques, offering better alignment in particular and a stronger, healthier body in general. A long-term benefit of chiropractic care is a body that enjoys greater mobility and fewer aches and pains.

An ergonomic office setup is critical in maintaining good posture that minimizes strain and repetitive motion injuries. By investing in ergonomically tailored furniture and setting it up to suit your specific needs, you will lessen the harm an office job does to your body.

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FIVE WAYS TO IMPROVE YOUR POSTURE

First we were fish, and we swam. Then we were monkeys, and we swung. Eventually, we evolved into fully upright Homo erectus, and we strode. And then Bill Gates invented the personal computer.
In 2012, after years hunched over emails, often with a phone wedged betwixt ear and shoulder, we’ve now devolved into a race of slouching Neanderthals. Over two thirds of the British population have suffered back pain at some point in their lives, according to the latest research from the British Chiropractic Association (BCA).
And that pain in the neck is far more than just, er, a pain in the neck. Researchers at the University of Leeds found that, due to interfering with signals between your neck muscles and your brain, poor posture increases your blood pressure, heightening your risk of heart disease. Here, MH shows you how to beat the slump.

1. Get the man in the mirror to change his ways

Diagnosis is the first step towards cure. Next time you find yourself staring at your reflection (beguiled by that chiselled jaw again, no doubt) drop your eyes down. “Check your shoulders are level and your head is not tilted to one side or your chin sticking out excessively,” says Olympic physiotherapist Darryl Reid.
For every inch your head moves forwards, 10 pounds of extra strain is placed on your upper back and neck muscles, according to Dr A. I. Kapandji, author of Physiology of the Joints. Close your eyes, set your body straight and open them again. “Pay attention to how your body feels in that position and make a mental note of it.” Use a mirror to check whether your chin is sticking out, your shoulders are hunched or your gait is lop-sided when walking, too.
Fix it: Suspected posture problems identified by eye can be confirmed – and temporarily alleviated – using Kinesio tape. Wear it under your clothes – in an ‘X’ shape running from each shoulder halfway down the back towards the opposite hip, with a horizontal strip connecting the top of the ‘X’ – and it will hold your muscles in the correct posture for up to 48 hours. If you’re still experiencing pain, posture isn’t your problem, and it’s worth going to see a GP.

2. Walk it off

Humans are active creatures. Our bodies are not designed to sit for hours on end. Nonetheless, around a third of the UK population spends over 10 hours a day sitting down, according to the BCA, and even desk-jockeys using one of the best ergonomic chairs aren’t immune to the posture problems inherent to a sedentary career.
Fix it: Stand up and walk away from your desk at least every 20-30 minutes, advises Reid. “Standing and walking helps to decrease stress on the discs and joints that dictate your posture.” Get more from your dawdle by making a phone call you’ve been putting off. Walking and talking cuts call times by up to 50%, as you get to the point faster, says Allen Elkin, author of Stress Management for Dummies.

3. Take the weight off your shoulders

Peering in disbelief at yet another unreasonable electronic missive from the boss isn’t just bad news for your stress levels. “It could result in a severe kyphosis,” says physical conditioning specialist Jan Keller – an emphasised curvature of the upper spine which makes you resemble a certain famed denizen of Notre Dame. Weak shoulder blades and stabilising muscles are a contributory cause.
Fix it: Looming over your workstation shortens and tightens the muscles in your back, which need to be long to prevent you rounding forwards. “A simple scapula retraction exercise will help lengthen these muscles and strengthen the weaker muscles,” says Keller.
Sitting at your desk, rest your arms by your side. Relax your neck and imagine you have a pencil between your shoulder blades. Pull your shoulder blades together and downwards, squeezing the imaginary pencil. Hold the contraction for 5 seconds. Do 10-15 reps three times a day.

4. Rearguard action

If your derriere is parked in an office chair from dawn ‘til dusk, make sure you schedule some time to work it. Strong glutes can be the difference between a healthy back and lordosis – curvature of the spine. “Strengthening your glutes helps pull your hips back into neutral alignment,” says Keller. Which safeguards your back against both injury and agony.
Fix it: Bookend your day with hip bridges. Lying on your back, rest your heels on a step with your knees bent at a 90-degree angle to your body in line with your hips. Fold your arms across your chest. Push down through your heels and lift your pelvis up to the ceiling. Once in full extension, squeeze your glutes and hold the contraction for 2-3 seconds. Then release the tension in the glutes and lower your pelvis back down to the floor. Do 12-15 reps twice a day.

5. Keep rollin’ rollin’ rollin’

Keeping your back and neck on the up and up requires your muscles to be in a relaxed state as much as possible. Taxing workouts, therefore, can be bad news for your posture even as they fortify the rest of your body.
Fix it: Foam rollers are designed to iron out tension, relax your muscles and improve your workout. Simply place one on the floor and support yourself with your hands as you roll your body back and forth over the foam, concentrating on your most tense areas.

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Simple Ways To Look After Your Posture At Work

You’ve probably read by now that sitting is the new smoking, meaning it’s really quite bad for our health. In fact, a study found that for every hour of seated TV watching we enjoy, we cut about 22 minutes from our life span.
Even if you’re not a couch potato, you might still work in an office and sit at a desk for eight (10, 12?) hours a day. One option would be to quit and get a retail or hospitality gig, though really, that’s not very practical.
Instead, we’ve asked a pro to help us better your posture at work.
“Posture at a desk is critical, especially with the lengthy hours most of us spend at work these days,” Chiropractor Dr. Rick Schlederer told The Huffington Post Australia.
“A stand-up desk is a good option if it’s available, but there are a few other ways to avoid the “slumping forward” posture most people inevitably lapse into.”
First, Schlederer suggests we get moving, much much more than most of us currently are.
Move around off your chair every 30 minutes at least, though ideally every 15-20 minutes if practical. Try getting up and grabbing a glass of water or walking for a couple of minutes in that time. Set your alarm on your phone or desk to remind you that it’s get up and walk around time.”
“Second, focus on bringing your head back to sit over your shoulders, not bringing your shoulders forward to meet your head position. The effect of having your head drop too far forward is scientifically proven to increase it’s weight load on your shoulder and neck muscles by around seven times or more. For example, if you hold a heavy object in your arms out in front of you with your arms straight it is a lot heavier and tiresome than it is when you hold the same object right up against your body,” Dr. Schlederer said.
It’s also important to stretch in your chair. Not just once a day, but regularly.
“Stretch your arms up and invert your palms skyward as you tilt your head back to look up to the ceiling, and hold for 10 to 20 seconds. Repeat this regularly. The goal is to imagine a piece of wire or string is attached to the crown of your head and is being pulled directly up, giving the nice tall posture that engages all the right core muscles and takes load off the smaller accessory muscles in your neck and shoulders.”
“If needed, start with a small rolled-up towel behind the small of your lower back to get the feel for what the right posture might be. As with anything if there is any pain or discomfort, seek advice from your Chiropractor or health practitioner,” Dr Schlederer said.
When sitting at your desk make sure your computer is at the right height. And uncross your legs. Right now.
“Monitor height should always aim to have the eye line of the person with the center of the screen, as well as having the screen directly in front of the person, not off to the side. In cases where multiple screens are used, make sure you turn your body to be square onto the screen being used. Place some books or the like under the monitor if needed to raise the monitor to the ideal height,” Dr. Schlederer said.
“Feet should not be crossed as it promotes pelvic rotation and switches off key postural muscles. Crossed feet usually indicates that the person might have pelvic rotation issues, as it’s very common for feet to be only crossed one way — usually if attempted the other way it feels ‘weird’ for the person. Feet should be comfortably flat on the ground or if needed a slightly angled feet support to help keep the thighs and lowers legs relaxed.”
Next up it’s time to take a look at your trusty office chair.
“Some people really like chairs with arm rests, but really the arm rests promote slumping off to one side and uneven posture. So ideally, no arm rests.”
“Others also benefit from kneeling chairs where you place most of your weight through your thighs and knees via the supports. Realistically any chair that doesn’t have arm rests, can adjust in height and has enough support for the buttocks will work, especially if you have applied the other tips indicated earlier. Swiss balls or the equivalent have been popular also as they promote people holding good posture otherwise they fall off,” Dr. Schlederer said.
As for other stretching, its all about the head and neck to relieve stress on the back.
“The best stretches and movements that one can do at work is to do single plane movements of the neck. Never roll your neck in a circular motion as this can be damaging.”
“Basically turn your head slowly (to the count of 3-5 seconds) from side to side, then tilt your head to each side and flex and extend the neck a few times in each position though the best stretch really to tilt your head back and let it reverse what it’s been doing for hours and let it relax while looking up at the sky. Hold for a minute if you can,” Dr. Schlederer said.
The other really important stretches are for the hips and glutes.
“While you push your chair back from desk a bit to give room, lift one leg across the other while interlocking your fingers over the top of the knees. While you bring the knee across to the opposite shoulder direction, make sure you don’t slump your shoulders forward. You should feel a good stretch in the gluteals or buttocks which can really take the fatigue out of your legs and back while helping maintain good posture,” Dr. Schlederer said.
Another thing to consider is how much you look down at our mobile phone. We’re willing bet it’s a lot — think about your commute, sitting on the couch and even on the toilet. Don’t lie, we know you do it.
“This is really becoming an epidemic and it’s not only sad but distressing to see how much this is changing the shape and function of people’s neck’s and spines, not to mention the lack of personal engagement people are missing by not even making eye contact anymore.”
“Kids at very young ages now are getting very bad habits looking down at screens for long periods. The impact on posture is dramatic. Losing the Cervical lordosis (“C” shape) in your neck has significant impact on people’s health, including possible symptoms of headaches, muscle strains, and osteoarthritis of the spine over long periods,” Dr Schlederer said.
The take home? Sitting for ages fatigues the body and therefore your energy levels.
“Sitting for long periods of time puts more load on the lower back intervertebral discs than when you stand or lie down. Poor posture fatigues the muscles more which in turn fatigues the body, so focus levels and productivity can be adversely affected.”
“If you want the most out yourself, your family or your workers, the best thing to do is to address these postural issues, spend less time on the phone, move your body more and get any postural misalignments checked and adjusted by your Chiropractor or preferred health practitioner,” Dr. Schlederer said.

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How to Promote Yourself Authentically to Gain New Opportunities

“If you really put a small value upon yourself, rest assured that the world will not raise your price.” ~Unknown
I have always been a smart, dedicated, hard working person. I was raised to believe that those were characteristics required for success. So imagine my surprise to reach the working world and find unexceptional colleagues getting promoted above me.
There’s one memory that particularly stands out.
When I was twenty-five, I was on a team that consisted of amazingly smart, ambitious, hardworking people, plus one mediocre guy, Tom. His mediocrity stood out amongst a high-achieving team, but Tom thought he was a rock star.
Infuriatingly, all the right people noticed Tom. And they didn’t notice me.
In hindsight, the biggest difference between Tom and I was our mindset around self-promotion. We were both ambitious, but he was willing to push for it. Meanwhile, I was waiting patiently for my turn.
I couldn’t get past the idea that self-promotion was sleazy, manipulative, or desperate, so I refused to do it. I didn’t go into a meeting with sweaty palms ready to ask for the promotion that I wanted. I just did nothing.
I waited and hoped that someone would notice how hardworking and deserving I was. But it never happened. I lost out on opportunities that would’ve helped me make a bigger difference and feel more fulfilled in my work because I refused to raise my hand.
Now, I’ve built my career on my skill for authentic self-promotion and have found tactics to promote myself in ways that feel in perfect alignment with who I am. These are the things I’ve learned along the way. I hope these work for you, whether you work for yourself or have a traditional job.

1. Find a role model for authentic self-promotion.

You can probably picture the kind of person that you don’t want to be when you’re promoting yourself. But do you know whom you do want to model your self-promotional behaviors after?
Look out for examples of people that promote themselves with honesty, integrity, and personality.
One of my role models once told me a story about going to a networking dinner and being pestered by someone who wanted her to quit her job and come join his company.
When her boss asked how the networking event was, she said: “It went well. I got offered three jobs. Actually, I got offered the same job three times. See how in-demand I am?”
She told me that it felt like a light-hearted way for her to tell him that she’s highly sought after. It both matched her cheeky personality and how they usually interacted with each other every day. If she tried to do it any other way, it would have seemed awkward and insincere.
Your mindset around self-promotion will dramatically change once you start looking for positive examples of people who practice authentic self-promotion. You’ll be surprised how many role models you can find.

2. Remind yourself how self-promotion can help you make a difference.

Self-promotion has a bad reputation for being egotistical. But it’s only egotistical if you’re solely focused on what it can do for you. Try focusing on how it allows you to help more people.
How many more people will you be able to help if you promote yourself and more people discover your work?
How will landing this new job or client help you make a bigger contribution to the project?
Getting the job or landing the client gives you the opportunity to change their lives or business for the better.
Thinking about how your work makes a difference takes the focus off you so that you feel less egotistical and reminds you that your work (no matter how menial you may think it is) helps others.

3. Realize that no one else is paying as much attention as you are.

In the past, I believed that if I truly deserved that new opportunity, then the people in charge would have already offered it to me. But that’s rarely true.
They have a lot on their to-do list and it’s easy for them to forget everything that you do. That’s why you need to regularly remind them, whether it’s a boss or a client.
All it takes is getting into the habit of a quick knock on the door to say, “I just wrapped up that project and wanted to let you know about the great feedback we’ve had so far.” It can be casual, honest, and low pressure. Don’t be afraid to let them see how valuable you are.

4. Ask yourself how satisfied you are with your work right now.

Feeling the need to raise your hand for new opportunities is a sign that there’s something missing from your current work. By raising your hand and advocating for yourself, you have an opportunity to find greater fulfillment in your career with minimal effort.
Ask yourself: what kind of projects would bring me more job satisfaction? Then, proactively ask for those projects.
Employers love it when their employees are engaged and fulfilled by their work, so there’s a good chance they’ll want to hear what you have to say. It’s helpful to you and it’s helpful to them.

5. Approach it like an equal.

I noticed that one thing that I disliked about self-promotion was feeling like I was asking for more than I was offering. It dramatically lowered my confidence and triggered the quivering, insecure voice that’s a dead giveaway that I’m nervous and unsure.
Now, before I even start on the path toward authentic self-promotion, I get clear on what I want and what I will bring to the table that is of equal or greater value than what I’m asking for.
It removes the feeling of powerlessness and helps give me confidence that I’m making a difference with my contribution. Even better, it means that I can easily explain how I’ll make a positive impact for my boss or client.

6. Notice what your fear of self-promotion is masking.

Your fear of self-promotion masks something much bigger. It could be fear of success, failure, judgment, or not being good enough. You’re not afraid of self-promotion itself; you’re actually afraid that if you promote yourself and it doesn’t go well, it’ll prove that your real fear is true.
For me, I’m usually afraid that I’m not good enough to get that big project or land that new client. If I raise my hand, promote myself and get rejected, it can feel like evidence that proves my fear—I truly wasn’t good enough.
What is the underlying fear for you? Where does that come from? When you dig deep into what the fear truly is, you can start to question its validity and build your personal growth muscles.

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3 Tips for Creating a Workplace Environment to Enhance Creativity

Because creativity is such an important factor of success in business today, play should be part of every CEO’s mandate, and companies should be rated according to the level of playfulness in their culture in the same way as they are rated as a great place to work or as a socially responsible organization.  A number of practical steps can be followed to navigate this cultural shift towards play.
Think about what play looks like.  It is personal, engaging, and interactive.  It is often exuberant and messy.  It is filled with light, color, and sound.  When you think about play, you may instinctively think about a children’s playground or children’s toys.  Now, think about corporate offices, or, more specifically, corporate boardrooms.  There are lots of straight lines in boardrooms, (or perhaps an artistically, elegantly curved accent wall); there is typically an imposing table made from fine polished wood or sleek metal.  That table likely suggests a hierarchical seating arrangement that people intuitively understand: the boss will sit at the head of the table and the chief advisor will sit next to the boss or perhaps will anchor the other end.  The rest of the employees will fill in the sides of the table.  So, before the meeting even starts, everyone knows his or her relative importance.  And everyone knows that polite behavior is expected: sit up straight, papers stacked neatly in front of you, a pen at the ready, smartphone close by in case of an emergency.
These rigid boardrooms are where major strategic decisions are being made about innovation and the future of our organizations.  They represent a very logical environment geared toward conscious conversations that will unfold in a very linear and efficient way.  They appeal to the 20 percent of our intelligence that lives in our conscious mind with its wealth of creative ideas, and the intelligence that we can reach through play.
Dr. Marian Cleeves Diamond, one of the world’s foremost neuro-anatomists, advocates the establishment of “playful environments.” I too believe that we need to create offices, boardrooms, and activities that engage our playful nature—a corporate sandbox or playground.  We are playful by nature and efficient by necessity.   So let’s embrace our nature, and less effort will be needed for the same, or better, results.  When we do this we can break through the mental barriers that are keeping us stuck. Certain corporations are already doing this.
Three key things that you can do to create a play-friendly atmosphere include:
–      Allocating significant time in which employees are explicitly encouraged to play
–       Creating, or giving employees access to, physical spaces that are conducive to play
–       Giving employees implicit and explicit permission to “fail” or be “unproductive” in their pursuit of innovation.
Try these and notice how the implicit culture change affects your employees’ levels of creativity and innovation.

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A Positive Attitude at Work: 10 Tips for Success

Having a positive attitude at work can help you get a promotion, succeed on projects, meet goals, and just generally enjoy your job more. However, many people struggle with this, especially those who don’t love their jobs. How can you keep a positive attitude, even if you don’t enjoy the work you’re doing? In this article, we’ll go over 10 tips to staying positive at work.

Tip #1: Report problems quickly and professionally.

No one likes a chronic complainer, but if there are clear reasons you find it hard to stay positive at work, report these problems to your boss or the owner of the company. My mother has a saying: the squeaky wheel gets the grease. It means that if you don’t speak up when there’s a problem, no one is going to fix the issue. When reporting problems, however, always be professional. Avoid “tattling” on your co-workers or passive-aggressive behavior, and remember that changes don’t happen overnight. Try to go to your boss not just with complaints, but with proposed solutions that will work well for everyone.

Tip #2: Treat your coworkers with respect.

It’s always easier to stay positive at your job if you like the work environment, including your coworkers. It’s easy to get started on the wrong foot. However, if you treat your coworkers with respect and do your best to see issues from their point of view, the working relationships will be much less stressful. You don’t have to like everyone you work with to keep a positive attitude at work.

Tip #3: Get enough sleep.

Who among us doesn’t feel a little grumpy when they’re tired. Chances are, if you aren’t getting enough sleep at work, it will be extremely hard to maintain a good attitude. Do you find it hard to get going in the morning? Or are you in need of a nap by the time 2 PM rolls around? These are both indications that you aren’t getting enough sleep. Some people only need 4-5 hours of sleep per night. Others need 9 or 10 to feel rested. Don’t rely on “catching up” on the weekends. Go to bed earlier so you get the sleep you need to feel positive.
Changing your sleep patterns only seems hard. With a little coaching and some discipline, it is actually easy to get the levels of sleep you need to function at your best.

Tip #4: Identify negative thoughts.

You might not even realize that you have a negative attitude at work. Start to be more aware of your thoughts, words, and actions. Identify times when you say no without good reason, believe you can’t do something, doubt your abilities, or feel angry about a task given to you. Think about what would happen if you forced yourself to look at the situation in the opposite way – saying yes, believing you can do something, feeling confident in your abilities, or feeling happy to do a task. Even if you can’t change every single negative emotion you have, at least start to be aware of these emotions and think about whether or not they are actually justified.
Do the number of negative thoughts in your head each day surprise you once you start actively assessing your negativity levels. You aren’t alone!

Tip #5: Work on your overall stress level.

Often, our attitudes at work are simply carried over from our experiences at home. If you’re stressed about your marriage or relationship, your kids, your finances, or other problems, it’s really hard to maintain a positive attitude at work. The opposite is true as well – if work puts you in a bad mood, it is easy to carry that stress home and snap at your family. Look at your overall stress level and identify the things in your life that make it hard to have a positive attitude. A more holistic approach to understanding your stress can help you start to enjoy your job more.

Tip #6: Work toward a new job.

If you truly hate your job, why are you still doing it? Most people answer, “money,” but the truth is that no matter what your situation, you can start working toward a job you enjoy more right now. If it’s the company you don’t like, spruce up your resume and start applying for other positions. If it’s the job, start putting in the extra hours so you are noticed for a promotion and raise. Hate the entire industry? Go back to school, even if it is slowly during nights and weekends, to work toward a degree in a field that you enjoy more.

Tip #7: Set goals.

Nothing can be more soul-crushing that feeling like you’re on a spinning hamster wheel. One of the best ways to overcome these feelings of negativity and the idea that you’d not doing anything important is to sit down with your manager and make some realistic (yet challenging) goals. What do you hope to achieve weekly? Where do you hope to be in three months? Six months from now, what successes do you want to have under your belt? Don’t just think about the goals on a small scale either. Talk to your boss about what achieving these goals means for the company as a whole so that you really understand how your contributions are making a difference. Review your goals every 6 to 12 months to stay on track and set new benchmarks for success. As an added benefit, doing this can give you grounds for asking for a raise!

Tip #8: Alter your responsibilities.

Is there a task you just hate? It’s not always possible to get it off your plate, but in some cases, it is rather easy, especially when you have lots of coworkers who take on many of the same tasks as you. For example, let’s say that you are a waitress and you hate working on weekends, but don’t mind working early mornings. Maybe there’s another server on the staff who feels the opposite, so you can talk to your supervisor about making sure you get her breakfast shifts and she gets your weekend shifts. Or maybe you work in retail and you love greeting customers but hate restocking the shelves. If you have a coworker who feels the other way, trade tasks to make both of your work experiences better! In addition, even if trading tasks with a coworker isn’t possible, let your boss know about the tasks you love and the tasks you hate. If you’re a good employee, he or she might consider hiring an assistant to help you with the tasks you hate. It never hurts to ask, as long as you do so professionally (see tip number 1).

Tip #9: Smile!

Did you know that simply smiling, even when you don’t feel happy, can automatically put you in a better mood? It may seem “fake” at first, and I don’t recommend being disingenuous, but if you feel negative often at work, try to remember to smile. Smile at a passing coworker in the hall. Smile as you answer a customer’s question. Smile even while you are by yourself. Yes, this can really help you have a more positive attitude at work! This also can help other people think of you as a positive and friendly person, and when those around you are in a good mood and like being around you, it is easier to get rid of any of your own negative feelings.

Tip #10: Remember that a job is just a job.

At the end of the day, your job just not define you. Even if you absolutely hate your job, your coworkers, and the company you work for, you get to go home to loved ones or hobbies when the workday is over. Yes, you should work toward a job you like more, but in the meantime, you don’t have to feel negatively about your situation. Most people have had at least one or two jobs they hated before finding a job that’s a good fit! Whenever you start to feel negative while at work, look at the clock and remember that in just a few hours, you’ll be able to punch that time clock and do something you enjoy more, whether that is spending time with loved ones, participating in a hobby, or even just relaxing in front of the television. Your job is just part of your life, so stay positive, collect that paycheck, and remember that you’ll be heading home soon!
No matter how positive you stay at work, you may still be experiencing job-related stress, which can actually lead to long-term illness and other problems in your life.

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10 Hacks For Maintaining A Healthy, Balanced Diet

There are some things us blokes just don’t enjoy doing. It’s fair to say that shopping for, preparing and cooking food rate highly on the list for most. And unlike arguing over furniture layouts with the in-laws, it doesn’t have to always be this way.
Truth be told, it can be really simple to maintain a healthy, balanced diet by making a few savvy choices when it comes to food. Some require a little planning; others just require a little willpower. So here are 10 quick, easy and effective hacks to ensure you stay on track with your eating habits.

1. Do Some Reading

Make it a habit to glance at food labels when you are buying goods. Unsure of what some of the ingredients are? There’s a good chance it’s not great for you. Ingredients are listed in order by amount or weight, so if you see things like sugar, high fructose corn syrup, vegetable oils and preservatives high up on the list, leave it on the shelf.

2. Go Slow And Go Low

Too busy to cook? This is where the slow cooker can become your new best mate. Chuck the ingredients in before you head to work, and they cook all day in time for dinner. A good pick for the slow cooker is a lean Lamb leg steak or a trimmed half leg of lamb – packed with protein and essential nutrients like iron and zinc. Add in three different types of chopped veggies, a splash of stock, red wine and some herbs and spices and you’re done. Another benefit of the slow cooker is that you will have more than enough left over for lunches during the week. Try starting a “slow cook Sunday” tradition with Lamb as the key ingredient for a healthy meal option.

3. Add Some Spice To Your Life

Make an initial investment of US$40-50 into a huge range of herbs and spices, and with a cupboard packed with pink sea salt, pepper, cumin, paprika, cayenne, turmeric, oregano, garlic powder, thyme and basil, you can easily transform any meal into a totally different, flavourful dish.
Real men cook with beef (legit scientific fact) – it’s a very versatile protein and comes in a wide variety of cuts to suit your taste and budget. It’s also chock full of amino acids for muscle building, as well as zinc, iron and omega-3. Add seasonings like cayenne, paprika and cumin to give it a punchy, spicy Middle Eastern flavour.

4. Bulk Up

Buying in bulk will save time, money and a headache. Meats can be portioned off and frozen so you will always have some on hand when you get stuck for time and have to whip up something fast. Buy nuts and seeds by the bag for healthy toppings for salads and yoghurt. Also, keep a wide variety of fresh, seasonal, fruit and veg on hand, and consider long life bags so they maintain freshness for longer.

5. Make Better Takeaway Choices

We are never perfect, but we can all make better choices. Nobody is forcing that Big Mac and fries down your throat, son. It’s time to take control again and make better decisions. It can be as simple as avoiding heavy, fatty foods like pizza and chips that will drain your energy and make you fat, and opting instead for salads, or a steak and veg at the pub. Ask for extra meat and veggies at a Thai restaurant for example, and avoid eating the huge portion of rice that comes on the side. Make the right choice more often than not, and that decision-making part of the brain gets trained just like a muscle, saving you from bad choices down the track.

6. Become A “One-Pan Meal” Master

This is something you should already be familiar with, from when you first left home and had to cook for yourself for the first time. Adopt the same mentality you had back then: if it can’t be cooked in one pan or pot, it doesn’t get cooked! Do this and you’ll keep coming back to one key ingredient: Beef mince. The possibilities are endless. Make chilli con carne, burgers, tacos, healthy stir fries and meat balls all a standard part of your one pan rotation. Choose lean Beef mince – this will keep you well fed, energetic and smiling all day long. Bachelor cooking never goes out of style.

7. Send The Snacks Packing

If you are getting the right amounts of protein and healthy fats in all of your main meals, you will remain satisfied and resist the urge to snack (because let’s face it, when was the last time you chose a healthy snack option?) If you are looking for a foundation food for your eating plan, choose Lamb. Aussie Lamb, like Beef, provides a healthy wallop of protein, is lean (when trimmed of fat!) and provides twice the iron of chicken or pork. Aim for 3-4 palm-sized portions of red meat like Beef and Lamb each week, prepared in a variety of ways – slow cooked, on the barbie, minced in burgers – to keep things interesting.

8. Stay Hydrated

This one seems obvious, but it’s actually one of the most underrated hacks out there. Being dehydrated affects everything from physical performance to concentration and energy, and also has a key effect on hunger levels. Make sure you’re guzzling 2-3L of water each day to reduce food cravings. Craving particular junk foods throughout the day? You may just be dehydrated. Smash 500ml of water, wait 20 minutes and you’ll find most of those cravings will disappear.

9. Don’t Drink Your Calories

Hear us out on this one. Food is so enjoyable, so nutritious and so delicious that why would you waste your daily caloric intake by drinking empty, nutrient-devoid drinks? Things like soft drinks, flavoured water, sports drinks, fruit juices and flavoured milks (sorry to all the kids at heart out there) are all way too high in sugar and should be avoided. Limit beverage consumption to water, tea, coffee and the occasional alcoholic beverage (save room for the good stuff!)

10. Be Accountable

This last one is more of a mindset than a hack. If you are really going to maintain a healthy, balanced lifestyle, you need to put yourself on the hook for it. Tell your wife/girlfriend/significant other the changes and rules you are putting in place and get them to hold you accountable. Tell the boys at the pub you will be going at your own pace (and to hold the sugary mixed drinks). Having people around you to keep you in line is the most effective way to make these consistent changes.

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