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Uncategorized – Bestselfology https://bestselfology.com Be the best version of yourself Tue, 17 May 2016 03:54:19 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.1 81660203 30 Tested Ways to Ensure a Wonderful Night’s Sleep https://bestselfology.com/30-tested-ways-to-ensure-a-wonderful-nights-sleep/ https://bestselfology.com/30-tested-ways-to-ensure-a-wonderful-nights-sleep/#respond Tue, 17 May 2016 03:54:19 +0000 http://bestselfology.com/?p=1272 In order to be your most productive self you need great quality sleep. The better you sleep, the more alert you will be during the day, allowing you to function to the best of your ability. In the past, successful people have  been known to compete over who needs the least amount of sleep, but […]

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In order to be your most productive self you need great quality sleep.

The better you sleep, the more alert you will be during the day, allowing you to function to the best of your ability.

In the past, successful people have  been known to compete over who needs the least amount of sleep, but lately this view has changed. Many of the most successful people are now stressing that sleep is absolutely critical for productivity.

It can be tempting, when you want to fit everything into your busy day, to eat into your sleep time. This is not a good idea. Ultimately, if you do not get enough sleep, you will be less productive.

I’ve compiled these 30 steps to help you get a good night’s sleep:

Declutter

1. Declutter your life – The less stress you have in your life the less busy your mind will be and the better you will be able to sleep. The less clutter you have in your house, the tidier your mind will be.

2. Declutter your bedroom – Clear it of all unnecessary items. Put everything away neatly with no mess.

3. Declutter your mind – Write a journal before bed to empty your mind of all thoughts.

4. Keep your mind clear  – In the event that some thoughts do pop into your mind in the middle of the night, and threaten to keep you awake, keep a notebook by your bed, and write them down to get them out of your head.

5. Feng Shui your bedroom – Arrange your room to allow easy access to the bed with a bedside table on both sides.

Establish a routine

6. Establish an effective evening routine – Go to bed at a similar time each night and follow the same routine to train your body that it is getting ready for sleep.

7. Establish an effective morning routine – Get up at the same time each day no matter how tired you are. Get up even if you are tired, if you don’t get up early, you won’t be tired when it’s time to go to sleep in the evening.

8. Give the routine chance to get embedded – Don’t expect an overnight change. If you do everything right one night and still don’t sleep, don’t despair, stick at it for two weeks and see the results.

9. Stop using electronics 30 mins before bed – Have a break from laptops, phones and TV before you start getting ready for bed, to unwind.

Relaxation

10. Practice mindfulness meditationHeadspace is a great app to help you do this for 10 minutes before bed.

11. Have a soak in a bubble bath – This can really relax you and get you ready for sleep.

12. Read – Even a few pages of your book can help you to relax.

13. Lavender scents – You can burn a candle or put some fresh lavender under your pillow.

14. Hot drink – Hot water and lemon with honey is a good drink to get you relaxed.

Movement

15. Follow an exercise routine – Exercising first thing in the morning can help to give you energy for the day, and tire you out by the evening.

16. Get out in nature – Fill your lungs with fresh air.

Create an ideal atmosphere

17. Ensure it is quiet and tranquil in your bedroom – If you live somewhere noisy try using ear plugs.

18. Decorate with calming colours – Use pale, neutral colours to create a calming environment

19. No electronics – Keep all electrical equipment outside your bedroom

20. Block the light – If your room is too light from either the natural light or a street lamp, try using black out blinds to keep it dark.

21. Control the temperature – Open the window, use AC or a fan to cool your room down. Use a heater, an electric blanket or a hot water bottle to heat it up and ensure that it is the perfect temperature to sleep well.

22. No blue lights – Don’t have an alarm clock by your bed that is giving off a blue light into your face. If you need an alarm keep it away from your bed so you are not disturbed by the light.

23. Fresh clean bedding – You know that awesome feeling when you have changed the bedding and have fresh clean sheets?  Make sure you do that once a week.

24. Invest in a great mattress – You spend so much of your time in bed, it is a good investment to get a really comfy mattress.

25. Invest in good pillows – Make sure your neck isn’t uncomfortable by getting good pillows.

26. Keep your phone away – Don’t have your phone by your bed beeping, vibrating and lighting up as you receive messages and calls. If you use your phone for an alarm keep it away from the bed, so it doesn’t wake you until morning.

Health

27. Don’t eat too much immediately before bed – If you have a massive dinner just before bed it will be difficult to sleep with a full stomach.

28. Ban the booze – Even one glass of alcohol can affect the quality of your sleep. If you really want a great night’s sleep, avoid any alcohol.

29. No caffeine – Avoid caffeine in the evening or all day if possible.

30. Keep well hydrated – But don’t drink too much just before you go to bed or you might have to get up for the toilet in the night.

I’d love to hear whether these ideas have helped you to sleep and any other tips you have in the comments below.

 

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Why I finish other peoples sentences and how it is possible to stop! https://bestselfology.com/why-i-finish-other-peoples-sentences-and-how-it-is-possible-to-stop/ https://bestselfology.com/why-i-finish-other-peoples-sentences-and-how-it-is-possible-to-stop/#comments Tue, 09 Feb 2016 05:56:35 +0000 http://bestselfology.com/?p=1056 I’m sure you all have that one friend that can’t wait until you have finished what you are going to say and tries to finish your sentence for you. It can get really embarrassing when they try and finish it, but they keep on getting it wrong! Or maybe the person is you? Do you […]

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I’m sure you all have that one friend that can’t wait until you have finished what you are going to say and tries to finish your sentence for you. It can get really embarrassing when they try and finish it, but they keep on getting it wrong! Or maybe the person is you? Do you find yourself finishing other peoples sentences? Have you considered why you do it?

I have recognised 2 key reasons why I have developed this awful habit:

Mis-matched energy levels

If there is something I am sure of it is that I have high energy and I live a fast paced life. I am always on the go. I feel like time is precious, I always want to be filling all my time being productive or doing things that I love. When I am faced with someone, who in slower than I am and in my opinion is taking too long to get to the point, I get very impatient and feel like I need to drive the speed of the conversation. I like to hurry them along. I want to pace the conversation or the meeting I am participating in, in line with my jam packed schedule and this means that anyone who operates at a slower pace may be the victim of getting their sentences finished by me.

Excitement

The second reason is very different and can come into play even with someone as fast paced as me and it is when I am super excited about what someone is saying and I am processing out loud. In this instance I am not feeling at all impatient, just excited to hear what they have to say.

 

Regardless of the reason, is it an effective way of behaving? No, in both examples, I don’t think so. It shows that I am not really actively listening. This is probably my biggest development area, so it’s not surprising that one of the outcomes is that I try to complete other peoples sentences.

 

Top tips for not interrupting:

1) Be aware

As with most things, one of the first ways to make a change is by being aware. Make a conscious effort. This is linked to being mindful and being in the present moment. Observing when you are about to interrupt and stop yourself. It’s that simple!

2) Slow down

When I am communicating with someone who is much slower than me, my initial thought is that they need to speed up. I’ve not previously considered that maybe I need to slow down! One way to practice slowing down is is by taking deep breathes and ensuring a short pause between the person completing what they were going to say and you beginning to talk.

 3) Listen

If you are interrupting the person speaking, you are not listening properly. You can practice active listening by focusing fully on what the other person is saying and summarizing what they have said before you offer your views or take your turn to speak. Sometimes this can feel a bit forced, but it is a great way to learn how to actively listen.

You should allow for pauses and short periods of silence, which can be difficult for fast paced people. You can ask questions, but don’t be tempted to jump in with questions or comments every time there are a few seconds of silence. This is when you take the deep breathes and allow for a pause before speaking.

 

If you are conscious that you finish other peoples sentences, the truth is that there is no magic formula for you to stop doing it. The key point is the need to be aware of it and then your focus on stopping the behaviour.

I’d love to hear in the comments below if you have any further hints and tips for stopping this habit.

 

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How to take good care of yourself in 12 easy steps https://bestselfology.com/how-to-take-good-care-of-yourself-in-12-easy-steps/ https://bestselfology.com/how-to-take-good-care-of-yourself-in-12-easy-steps/#respond Tue, 01 Dec 2015 05:40:29 +0000 http://bestselfology.com/?p=928 There are times when I am travelling into work on a Monday morning asking myself how on earth I can feel more run down than I did on Friday afternoon after a full week at work. The answer is that I don’t always look after myself properly and it starts to have a real impact on […]

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There are times when I am travelling into work on a Monday morning asking myself how on earth I can feel more run down than I did on Friday afternoon after a full week at work. The answer is that I don’t always look after myself properly and it starts to have a real impact on how I function.

There are a number of things you can do to rejuvenate yourself, to ensure you are feeling your best. It’s really important to take time for yourself, so you can function well and feel good.

Follow these 12 steps to ensure you feel better:

1) Get enough good quality sleep

The difference you will feel after a good nights sleep is incredible. Sleeping with an eye-mask on can help you get a better nights sleep, if your room isn’t dark enough. Tidying away all the clutter in your bedroom can also make a difference. Establishing a good quality evening routine can help you sleep more effectively.

2) Read inspiring books

Before going to sleep, light a scented candle and read an inspirational book. Even if you only read a few pages it has 2 purposes. It relaxes you and it inspires you.

3) Have a relaxing soak in the bath

Having a nice long soak in a hot bath with candle and a book can make you really relaxed and ready to sleep a nice, deep, peaceful sleep.

4) Drink plenty of water

Make sure you hydrate yourself by drinking enough water each day. It can give you more energy, make your skin look better and also prevent you from overeating, as we often mistake thirst for hunger.

5) Drink less alcohol

Having too much alcohol can leave you feeling terrible the next day. It disrupts your sleep meaning you feel tired and it dehydrates you possibly giving you a headache or feeling nauseous. Reducing your alcohol intake can make you feel much better.

6) Establish a morning routine

If you have a well established morning routine, it can set you up for the day ahead. Getting up to start the day, rather than getting up to go to work can frame the day in a positive way.

7) Eat a healthy breakfast

Starting the day with a healthy breakfast can give you the right energy to set you up for the day. Follow Bestselfology’s Instagram account for ideas for a healthy breakfast.

8) Laughing

Laughter cheers you up. It’s really good for you. Laugh as much as you can. There is no better feeling that a good old belly laugh, it can help you feel happy and relaxed.

9) Meditate

Meditation can help clear your mind and feel calm and collected. There are so many benefits from meditation. You can start with just 10 minutes every day.

10) Mindful eating

Being mindful about what you eat means that you eat more healthily, thinking about what food you are putting in your body. Reducing sugar, white refined carbs and processed food will help you have more energy throughout the day. A healthy diet will really make a difference to how you feel.

11) Work out

Take time to exercise. If you exercise in the morning it wakes you up and gives you more energy for the day ahead. Even if you just do a 20 minute workout, it gets your heart rate up and releases endorphins which make you feel good.

12) Take time for a beauty regime, look good, feel good

Take time to look after your appearance. If you look good, it will help you feel good about yourself.

 

If you follow all these steps and take time for yourself, it should make you feel great. You need to listen to your body and from time to time, take some time out, relax and take care of yourself.

I’d love to hear in the comments below any advice you have for looking after yourself.

 

 

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New Years Resolutions Progress Tracker https://bestselfology.com/new-years-resolutions-progress-tracker/ https://bestselfology.com/new-years-resolutions-progress-tracker/#respond Wed, 07 Jan 2015 05:11:58 +0000 http://bestselfology.com/?p=28 This is post 1 of 5 in the series “New Years Resolution Progress Tracker” This series of blog posts is where I am tracking my New Years Resolutions. I’ll be writing progress update about my success in this area and where I have struggled. New Years Resolutions Progress Tracker Great things come in small packages! […]

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  1. New Years Resolutions Progress Tracker
  2. Great things come in small packages!
  3. 4 tips to help form a running habit
  4. Is it possible to stick to your goals whilst on holiday?
  5. 4 apps that help you stay better connected to your friends

I’d like to say that my New Years resolution is to get fit or eat more healthily, but it’s not. If I’m going to be completely honest with myself, it’s actually completely about vanity. I want to be happier about the way I look and so my resolution is actually to look more fit and toned.

I think it’s really important to be completely honest with yourself about what you are actually trying to achieve. If I told myself my goal was to get fitter, I could achieve that, but still not be satisfied if I did not look better, and therefore I’d feel like I’d been unsuccessful. It’s crucial to spend some real time considering what your true goal is and make that your New Years Resolution.

Believe me, it has taken me ages to work out how to drill down to what my real resolutions are, I’ve been working on them for the past 5 or 6 years. Now I understand how to do this more effectively, I’ve been able to focus on how to achieve them.

Some of the techniques I follow are detailed below:

1) Clarify your goal

Be completely honest with yourself and work out what you actually want to achieve. What does the end state look like? Don’t say what you think you should do or what others will expect you to be accomplishing, this is totally personal to you, say what you really want. If you’re not honest at this stage it will make success extremely difficult.

2) Create a plan

Once you know what your true goal is, you need to spend some time planning how you are going to achieve it. Too many people set their New Years Resolutions, with absolutely no clue about how they are going to go about reaching them. I came up with 4 different elements that would help me accomplish my goal. I measure and track each one to ensure I am on track to achieving the overall goal.

The elements to my plan are:

Healthy eating

I have a daily goal to eat with intention. This means making a conscious choice about what I eat at every meal. This includes making healthy home cooked meals 3 times a week and by cutting out white refined carbs.

Forming and exercise routine

I have committed to undertaking a minimum of 10 minutes of exercise 6 days a week. Often I spent way more than 10 minutes exercising, but that’s my minimum target.

Perfecting a 5k run under 30 minutes

My aim is to get my 5k run under 30 minutes in the next 3 months. It’s part of the exercise routine goal, but this is slightly more specific element to it. It’s great when your goals align with each other, it makes it way easier to achieve.

Reducing my alcohol intake

My target is to have 5 days a week with no alcohol.

All of these elements will contribute to my overall goal and help me ensure I am on track to achieve it.

Don’t fall into the trap of over- planning and spending ages on this step, but get going to accomplish the resolution as soon as you have made your plans.

3) Share with people

I’m definitely not shy about my New Years resolutions (or much at all if I’m honest!) I love to share what I am trying to achieve, with anyone who’ll listen. I find the more people I tell, the more committed I am to achieving it. Once I have declared to the world that I am doing something, my pride kicks in and it makes me more determined to do it and to do it well.

4) Use technology

I love apps! I’m constantly on my phone and always looking for things that will make my life easier, if this comes in app form, so much the better. I spent some time browsing the Internet and there are so many apps out there, that are designed in different ways, to support the achievement of my goal. I narrowed them down to my favourite and am currently using CoachMe, Runkeeper, and MyRecipeBook. You should definitely spend some time looking at what would best support you in your resolutions.

5) Turn it into a competition

If you are a competitive person (like me!), this can really help. You can compete with both yourself and other people. I have a competition with a friend about who can achieve the biggest transformation in terms of body shape. We have both taken before pictures and have a 3 month timeframe to see who has made the biggest change. Every time I think about staying in bed and missing an exercise class or eating a four cheese stuffed crust pizza, I think about whether that would put me behind in the competition and it gives me that extra motivation.

6) Keep it relevant

This is about how I keep the goal in the forefront of my mind. How do I keep as motivated about it in 6 months as I am today? There are numerous ways you can do this. The CoachMe app really helps me as it means I see my goals in black and white every day. Some people write a journal to track progress, others compare notes with friends, whatever works for you, but look for ways you can keep being reminded of them.

One of the ways I am going to track my progress is on Bestselfology. Keeping you guys informed will help keep me motivated and I will share what works and where I have struggled in this blog series.

I’d love to hear about your New Years Resolutions and how you are tracking your progress against them in the comments below.

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