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 Is trading on IQ Option secure?

Is trading on IQ Option secure?

F1 2020 - Review Thread

Game Information

Game Title: F1 2020
Platforms:
Trailers:
Developer: Codemasters
Review Aggregator:
OpenCritic - 88 average - 100% recommended - 16 reviews

Critic Reviews

Eurogamer - Martin Robinson - Recommended
A new team management mode provides some of the best single-player racing action around, alongside the series' ever-improving authenticity.
GameByte - Unscored
Quote not yet available
GameSpew - Richard Seagrave - 10 / 10
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GamingTrend - T.K. Hale - 95 / 100
F1® 2020 is an amazing step in the right direction for Codemasters. By adding the My Team mode to the series, it gives this racing game a different personality; one sprinkled with adventure elements, and it works.
God is a Geek - Gary Bailey - 9 / 10
With some great improvements on and off the track F1 2020 is an exceptional racer, and the one to beat this year.
Hardcore Gamer - Cory Wells - 4 / 5
F1 2020 is as good as it gets on the current generation of consoles.
Hobby Consolas - Rafael Aznar - Spanish - 87 / 100
Codemasters has taken profit from the last five years to make a great simcade that, despite being quite continuist, is among the best Formula 1 games in history.
IGN - Luke Reilly - 9 / 10
F1 2020 is simultaneously the deepest yet most accessible Codemasters Formula One experience to date.
IGN Italy - Italian - 9 / 10
F1 2020 is not just the best episode of the franchise, but one of the best simcade racing game of this generation. This year Codemasters brings all the emotions and frantic action of the top class of motorsport to the players, crafting an incredible experience both for newcomers and experienced drivers. The new team career is awesome, and overall, the game is solid and rich of contents.
IGN Spain - Spanish - 8.5 / 10
Codemasters have not risked much in this latest installment before the generation change, although new features such as the My Team mode are appreciated.
Jump Dash Roll - Pete Taylor - 9 / 10
F1 2020 continues Codemasters' excellent form in delivering a fantastic recreation for Formula 1. The new My Team mode injects new life into the series and is far more welcome than Devon Butler was last year. It's never easy making iterative releases relevant but they sure do seem to have a grand plan in play. One wonders what we'll be treated to next year, but until then there's a bucket load of fun in F1 2020 to keep you entertained.
Metro GameCentral - 9 / 10
Codemasters' stewardship of the F1 licence finally gets into top gear with a thrillingly rigorous simulation that also makes every effort to make its appeal as broad as possible.
PC Invasion - 9 / 10
F1 2020 feels daunting for first-timers, but it lets you learn and adapt as you continue to progress and challenge yourself. Barring a few downsides with its My Team and Driver Career modes, it remains a true marvel in the sim-racing genre where every competition is nail-bitingly fierce and exciting.
Push Square - 8 / 10
This is the most complete series entry to date, with a full Formula 2 season, followed by up to 10 consecutive senior campaigns in an enthralling Formula 1 career. The new My Team mode allows for an even more personalised pilgrimage, and on track everything sings. It's a shame we're missing the story introduced in the previous entry and we hope Codemasters return to this and flesh it out in future outings. But all things considered, F1 2020 includes a frightening amount of content that makes this an essential for fans of the motorsport. This is, after all, the only complete Formula 1 season in 2020.
Saving Content - Scott Ellison II - 5 / 5 stars
MyTeam is hands-down the best mode of the past few years. It allows you to forge a path all your own, and truly get invested in the things that take place as both an owner and a driver. Codemasters strips what didn’t work in F1 2019, kept what did, and then built on that. The result is that while the real 2020 season of Formula One is abbreivated, F1 2020 is bigger and better than ever before.
Spaziogames - Matteo Bussani - Italian - 7.9 / 10
F1 2020 is a natural evolution of the series, too stuck to the past of it, with very few changes.
The Digital Fix - Posted by Seb Hawden - 9 / 10
Brilliantly authentic, incredibly immersive, F1 2020, for me, is one of the best racing games I have played for a long time. Managing your team is a brilliant addition that will perhaps entice new players on-board. The game is very user friendly, It has a massive amount of modes, features and options that will suit any type of player of every skill level. It looks good, sounds great and performs very well. Right, I am off, this F1 team is not going to manage itself.
The Games Machine - Marco Ravetto - Italian - 8.6 / 10
F1 2020 is the perfect title for those who want to enter the world of Formula 1. Graphics and sounds are ok, there are many game modes and, thanks to the different settings available, the driving system can be adapted to the needs of a wide range of virtual pilots.
TheSixthAxis - Thomas Harrison-Lord - 8 / 10
If it wasn't for the addition of My Team, F1 2020 would go down as being great for newcomers, but past the best before date for those who have enjoyed recent iterations. Some elements are now very tired, but being able to oversee the running of your own team proves to be incredibly satisfying and just enough of a distraction – for now. F1 2020 highlights just how much of a team sport Formula 1 is, and that can only be a good thing.
Wccftech - Chris Wray - 9 / 10
F1 2020 does as much as can be expected from Codemasters, offering an oustanding racing experience on the track. Where it goes further is off of the track, bringing in an incredibly extensive My Team mode, as well as fleshing out the career mode with a full Formula 2 season. With a massive amount of content, great racing and quality throughout, it's hard not to love the game. The only real issue I have is the inclusion of the new Podium Pass (battle pass) system, adding a microtransaction for cosmetics.
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Get_Flanked AMA Questions And Answers | SUMMARY

Regarding MnK I am brainstorming a video about the next generation of consoles and how they have to stop the MnK abuse or they are dead on arrival (for me). They have to be careful about what devices can be plugged into the system. If they fix this problem I will spend a lot more times on these consoles. K/D ration makes sense to everyone playing the game. Yes there are other stats that tell a bigger story but for a new player picking up the game they can instantly recognize K/D ratio so I understand why it is there. Maybe a option in settings to switch between K/D and KOST would be cool? LINK
I don't know the answer in all honestly. What I can say is that if this isn't fixed for the next generation of consoles it will be a big problem. I still have skins on PS4 that I would love to have on PC. (cries in obsidian) LINK
Clash- Frustrating to play against and with. I actually don't hate her concept but it just hasn't played out well in game to be honest. Jackal- I know that he just a got a rework but I just don't think that its healthy to have an operator that counters an entire play style. Players seem to agree based upon how often he is banned. LINK
That and Get_Wrecked LINK
Lion would be in my "Top 10 operators that need a rework" for sure. I'm not sure I would go the direction you have but I like that it would no longer be a global. LINK
  1. I have never honestly been burnt out on Siege. I think it is because I've never hit diamond so I'm always trying to improve and that makes me want to keep playing. There have been times when I have enjoyed playing other games enough that they eat into the normal amount of time I spend on Siege. Some of those games were Insurgency Sandstorm, Blackout, Modern Warfare, and Division 2. I have recently gotten back into guitar and that is taking up some of my time as well. 2. I'm enjoying Valorant as well. I don't think it poses as much of a threat to Siege as it does to CSGO and Overwatch. I love Siege because of the destruction and the way unique operators interact with the environment. Valorant only has one of those features. I also think that the art style in Valorant will immediately turn some people off who want a more realistic shooter. 3. I like this idea but it would have to be able to be shot similar to Kali. I would also say that this would make Kali seem really weak considering her area of effect would be so much lower. Overall I like the idea but it seems really strong. 4. I can't talk about that. 5. I've always said that I hope they never let realism stand in the way of a good/fun game mechanic. Yes, Siege seems to be going more SciFi but as long as the stuff pushing it that direction adds to the game I am fine with it. Just don't go full Fortnite please. 6. I think the amount of cheaters correlates with the amount of players. I would love to see improvements in this area but unfortunately this isn't a problem that any PC game has ever been able to solve. 7. It is fear but I think that if they were going to get greedy with the game they would have already done it. Think about how much money they would have made by now just by simply allowing you to purchase Alpha Packs. 8. I want more new weapons. I hope that we start seeing more now that they are introducing fewer new operators. 9. 3-5 years LINK
I really like this but I'm not sure that you want to put attackers in a position where they literally can't plant and there is nothing they can do about it. With a Yokai you can always shoot it. A mute jammer on the other side of a reinforced wall could be frustrating. LINK
On attack- Drone the area of the map you want to enter and get inside. Good things happen when you get inside and start applying pressure to the defense. On defense- Simplify the game. Don't go on crazy roams when you don't know the map. Learn where the staircases are on every map. LINK
Kali is the answer to so much of the frustration with the meta right now. The Thatcher ban single changes everything. We need a suitable alternative to Thatcher that the majority of players feel comfortable with. This is partly on the players and partly on the Devs. Kali is better than most players are giving her credit for right now. The Devs should give her a little nudge to make her easier to use. Maybe SMG12 or Bearing 9 secondary? Or Clashes SMG? LINK
Thanks for the kind words. Unfortunately I don't really want to talk about any of that. If you ask another question I will try to come back to it. LINK
Because I'm old as shit with the worst gun in the game. LINK
If you are consistently the best then you probably have advice that you can offer to your teamates. If you are being constructive in pointing out mistakes they are making and they can't handle that or aren't listening I would say find new teamates or accept that you are going to improve as a squad. LINK
Might not be the answer you want but the best place to find cool/good teammates is in game. Use your mic. Be nice. If you get partied up with someone who is cool and a good player see if they want to party up and play another one. It will take awhile but eventually you have a lot of people to play with. LINK
I'm fine with anything that makes the game more fun. I feel like bosgacog did that without and big downside really. Nokk is an operator that will become frustrating if she gets too strong so I am hesitant to buff her anymore. LINK
I love being apart of DarkZero. It is like a family. I interacted with Zach (the CEO) a few times and get a good feel that he was someone who was going to build something great. I also had great respect for BC and BKN so I reached out to see if I could help. LINK
I could kinda get on board with the level 50. Level 100 is a lot though. LINK
I would say Mira. Some people don't remember this but she made entire maps much more viable and completely shifted the meta. LINK
The highly destructible environment and the operators that interact with that environment in a unique way. It's a combination that doesn't exist anywhere else. LINK
I think it is a little bit of both. LINK
Yes but I'm sure if it was reasonable to make this happen they would have done it. LINK
As long as you watch all the adds I don't care. lol... LINK
Vouch LINK
I really hope so. LINK
Attackers- Thatcher, Hibana, Zofia Defenders- Jager, Maestro, Bandit LINK
The harder I work the luckier I get. LINK
Cool idea. You may see that. Thanks. LINK
Regarding the map reworks I am actually glad about that. I feel like the likelihood of a rework turning out well is much higher than a new map and I think history proves that. LINK
Really tough question. Probably nothing in all honestly. I just don't like her. Maybe make her camera slightly bigger? Maybe give her camera the throwing mechanics of a nitro cell? My issue with her cameras and the Yokai drone is that information is so strong already. When you combine information with the fact the enemy player doesn't know you have that information it is exponentially stronger. If I am on camera I want to have reasonable opportuniy to know that I am on camera. Just a personal thing though and not something I imagine a lot of people agree with. LINK
On attack either stick with teammates or push really close to the site. Don't lone wolf across the map. LINK
Buck He is such a staple of this game that I just feel he deserves one. I also think they could go some cool directions with his personality. LINK
Uzi. LINK
I think the R4C has needed more recoil for a very long time. That's about all a would do to Ash. LINK
Doesn't Oryx do that? I'm guessing you mean for a longer period of time. If it didn't mess with the hit box and they couldn't aim down sights while doing it maybe it could be cool. LINK
Zofia and Hibana are both good solo queue ops. They are self sufficient and can get a lot done without help. LINK
The fact that I am always learning something and getting better is what keeps me coming back. I still learn things every single day and not many other games can say that to the degree that Siege can. I've always enjoyed making videos about things I love. LINK
Zofia, Hibana, Lesion, Sledge, Maestro. LINK
The new secondary gadgets. They have the potential to completely change the game. LINK
I get a lot of emails. I try to read them all but I don't have to time to respond unfortunately. LINK
I like the idea of an operator that has some type of EMP that is attached to them. Short range EMP of sorts. LINK
Unfortunately, I think it is just the nature of the internet and the ability to remain anonymous. That doesn't mean we shouldn't try to combat it, but I don't think toxicity is any worse in Siege than other games. LINK
If Siege can successfully transition to the next generation of consoles then it definitely has the potential to remain popular for a very long time. LINK
I would start by increasing the ban time for the player that drops out. If you look at how other competitive games (Dota 2) handle abandons it is much more strict than what Siege does. LINK
I would do whatever needed to be done to include a player in the game so people could watch a match from within the game itself. LINK
You can still go Pro. It is so much hard work though. I firmly believe that in 2 years the best players in the world will be people we haven't heard of right now. LINK
Full auto only primaries: Best gun is the AK12 Worst gun is the Ump. LINK
Hey brother! I love it. My Twitch community is the best! LINK
A I understand the logic and there is some truth there but Fuze isn't a perfect answer by any means. His gadget is to loud and slow. High elo players have gotten so good at throwing nitro cells about based upon sound. LINK
No LINK
I would like Fuze to be able to throw his cluster charge similar to a nitro cell. Some other tweaks would be needed but you get the idea. LINK
It would be a cool event but I understand why they don't do it. The foundation of Siege is that its always changing. LINK
It's kinda weird to me. If you are reworking a map make it good. If its good put it in ranked. LINK
I'm not disappointed as I understand the logic but I do think it could have been handled better. I hope we see more new weapons soon. LINK
3 anchors 2 roamers but its different for every site. LINK
Favorite Attacker- Hibana She is so versatile. Hard breach from a distance. Soft Breach (breaching charges or her gadget). High fragging capability. Defender- Pulse Just something about being able to actively get information and kills without being in the same room or even floor as then enemy is fun for me. LINK
Ask yourself this question throughout every round: Is what I am doing right based on information? If it's not, how can I change that? LINK
Please no. LINK
First of all, I'm a hard stuck mid plat thank you. Second, I love making videos. I love Siege. The videos are a reflection of how my mind works. When I am into something I want know everything about it and how it works. Then I want to share what I've learned with others. Most of my videos are me just sharing the lessons I have learned in my journey to get better at Siege. I also feel that I can relate with what the average Siege player is going through. I remember what it was like to get absolutely destoyed at this game (happened to me yesterday). So when I learn something that helps me take that next step and improve I just share it in a video. P.S. Please don't ever tell me what content I'm supposed to make. If you don't like it don't watch it. Thanks. LINK
Dokkaebi is probably #3. LINK
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Step 3: Take the Reins

The first thing an EMT is taught to do when arriving on scene is to make sure the area is safe. If it's not, they may get hurt themselves, and now more EMTs need to be called in. In life, we're often focused too outwardly. We want to rush into the scene, to fulfill our purpose, or to help others. But how often do we ask if it's safe for us to do so?
In many cases, people chase their goals without addressing the handicaps that are holding them back. So they chase after it, fall, and get hurt. But they get up, dust themselves off, and fall again. And the process repeats, and repeats, until, tired from falling so much, they take a little longer to get back up. Then longer the next time. Until they quit getting up, never taking a moment to pause and realize that their shoes were untied the whole time. If they had just stopped for a moment to focus on themselves, they would have had a much easier time reaching their goal.
From here on out, we will start to conquer the roadblocks to our success, starting with those deepest within us, then moving outwards. The most fundamental barrier is the detrimental mindsets that plague many of us. They are, in the Authentic Model, referred to as the Four Mental Horsemen. (The reference is simply used for illustrative purposes). If all four horsemen are allowed to run loose in your mind, it will lead to the End Times. That's why Step 3 is all about Taking the Reins.

THE RED HORSE: WAR

In religious texts, the white horse arrives with a rider who is brandishing a large sword. This wielder of this sword is always ready to go to battle because they are absolutely certain that their worldview is correct. Therefore, the first detrimental mindset is "I am right."
This mindset can be very overt, or it can be more subtle. Someone plagued by War may stubbornly refuse to look at any conflicting data or indications that they may be wrong. Or, more indirectly, they may unconsciously gloss over alternatives to what they are already thinking.
In their interactions with others, this causes friction and conflict. After all, who has ever felt better after interacting with someone who feels like they're the smartest person in the room? The fact of the matter is that, no matter who you are, or who you're talking to, the other person will always know things that you don't. When we cling to beliefs, it walls us off from the world around us like a child who closes their eyes, covers their ears, and screams "LA LA LA LA LA LA LA" when they start to hear something they don't like. What's worse, is that this mindset feeds into itself. It's easier to accept information that supports our beliefs than that which doesn't.
So how do you know if War is leaving hoof-prints on your cerebral cortex? When you wake up tomorrow, spend the entire day asking yourself, "Might I be wrong?". Write it on your hand if it'll help remind you to do so. If you find yourself immediately dismissing the thought, perhaps War has more of a grip on your mind than you think. If this is the case, you're not alone: 65% of Americans believe that they're smarter than average. Now, I'm not the smartest one in the room, but I'm pretty positive that the math doesn't add up there. I could be wrong, though.
So how do you take the reins from War? You will use a technique referred to as "overcorrection". In essence, whenever you have a thought that you are undoubtedly right, you will go through a lengthy process to correct it. After forcing yourself through this arduous process enough, your brain adapts to avoid having to go through the process again. Instead of jumping to the conclusion that you are right, you'll start to ask if you may be wrong. To do this as effectively as possible, you'll want to do it with as many things as possible. Even the things that are very clearly true. The earth is very obviously round and not flat, as evidenced by the curved shadow on the moon. Regardless, look up evidence supporting a flat-earth theory. Think you're confident about what your name is? Better check that birth certificate just in case. Sure, everyone says the sky is blue, but what do the color swatches from the Home Depot painting aisle say?
The point is to look for evidence that supports the opposite of what you believe, not just what confirms it. Do you think that vaccines cause autism? Type "vaccines don't cause autism" into Google and thoroughly read the first couple of results.
The goal here isn't to make you doubt everything in life; it's merely to make you understand that many times you won't be right. Of all the horsemen, this may be the most difficult one to shake.

THE BLACK HORSE: FAMINE

Riding in on the black horse is Famine, scales of balance in hand. Famine is representative of a dangerous imbalance. It represents being starved of what is needed for life. As a mindset, Famine correlates to prioritizing the wrong things. In a phrase, the Famine mindset is "I deserve this."
This mindset is characterized by chasing comfort above all else. You do the bare minimum to get by, then spend the rest of your time seeking pleasure. This could be binge-watching TV, eating poorly, or jumping into the comfort of a relationship despite there being enough red flags to give a soccer player an aneurism. You seek what is comforting.
This seems like a reasonable thing to pursue, and at times it is. But when it is used in excess, it leads to stagnation. Let's say that you have a decent job. You can afford your rent and bills with money left over. Therefore you spend all that extra money on bags of chips, delivery, and video games. And, when you're not working, those things dominate your life. Worse yet, we often justify these things as stress relief or coping mechanisms without realizing that, in the long term, they're responsible for the exact problems that we're turning to them to fix.
In essence, your time is spent doing two things:
  1. Working to make enough money to support your basic needs and to buy things to help you with…
  2. De-stressing by watching Netflix, browsing social media, or cycling through the same 4 apps on your phone.
This mindset completely eradicates intentional positive change from your life, which is crucial in sustained increases in happiness. The ability to predict and anticipate the emotional reaction that will come from a particular event is a uniquely human experience. No other organism is capable of this. John Steinbeck writes of the "tragic miracle of consciousness" and how our "species is not set, has not jelled, but is still in a state of becoming."
In other words, happiness is best achieved by being even a tiny amount better than the person you were yesterday. The achievement of goals is what leads to happiness. Therefore, the way that we seize control from Famine is by feeding ourselves mentally. Going forward, you will make a promise to yourself that you will have no more zero-days. A zero-day is defined as a day where you do absolutely nothing to work towards your goals or improve yourself. This doesn't mean that you need to spend an hour and a half adding to that book you hope to publish someday, it just means writing a sentence or two. Famine is easily the least recognized of the horsemen.
To show this more straightforwardly, consider this (fair warning, it's about to get mathematical in here): Let's say that who you are today is represented by the number 1.00. If tomorrow you start to take care of yourself less, maybe you become a 0.99. On the other hand, if you improve yourself a small amount tomorrow, perhaps you'll be a 1.01. So what does this look like over a year?
0.99365=0.025: Being 1% worse every day makes us 2% of who we were a year ago.
1.00365=1.00: Staying exactly the same every day keeps us from changing at all.
1.01365=37.78: Being 1% better every day makes us 37x better than who we were a year ago.

THE WHITE HORSE: PESTILENCE

Upon the white horse rides Pestilence, donning a crown. The crown, often a symbol of royalty, offers a fitting parallel to the third mindset. The king is special. It follows then that the third damaging worldview is "I am special. I am different."
This mindset may seem very straightforward, but it presents itself in myriad ways. The most transparent presentation is a feeling of superiority. "I'm honest and loyal, unlike these other guys", or "Among my innumerable amazing qualities, number one must be that I'm just so damn humble". The presentation that is often overlooked is the negative perception that can come with Pestilence. It's the person who is feeling absolutely miserable but won't talk about it because "I don't want to bother anyone", despite being absolutely willing to hear out a friend who is going through the same thing. This can be viewed in the same narcissistic light that the former statements were bathed in. They're effectively saying, "I'd be more than happy to listen to a friend tell me this problem, but I can't talk to them about it because they are a lesser person who would be annoyed by hearing it. Or they won't understand. Plus, I'm so self-sacrificing for being able to not put this absolute burden on someone".
Or what about the person who heard all about the holistic health benefits of Taco Bell, binged, then projectile yawned across three strangers in the parking lot? That level embarrassment probably wakes them up in a cold sweat at least twice a week. Well, think back in your life to how many times you've seen a stranger throw up, or do something awkward. Would you be able to pick that person out of a line-up? Probably not. In beating yourself up for these moments, you're just letting Pestilence run rampant.
There are a lot of ways that you can put yourself on a pedestal. You can tell yourself that your life is so much worse than everyone else's. You can say to yourself that no one would understand whatever it is you're going through. You can justify not trying to make new friends because they probably wouldn't be able to keep up with you conversationally. It all translates to, "I'm special and different." So given the pervasiveness of Pestilence, how do we go about lassoing this horse?
The technique to overcome this horseman is all about challenging those thoughts. If Pestilence tends to take the form of negative beliefs in your mind, try the following exercise. Take a week and try to consciously identify each thought that you have that can be attributed to this mindset. Soon, you'll start to see common trends. At the end of the week, identify 5-10 of the most common thoughts or thought patterns and write down rational and reasonable replacement thoughts to challenge them. If you're unsure, think of how you would react if someone else did the thing that you're concerned about, or, better yet, how your role model or idol would respond. If the thought is less based upon an action, and more so a feeling, try to put yourself in others shoes. Maybe you routinely tell yourself, explicitly or implicitly, that no one can possibly feel as down as you typically do. Well, how do you look to others? It'd probably be hard for a stranger to tell at first glance that you feel this way. So, what's to say that a ton of other random people you see every day don't feel this way too? Are you just that good of an actor? Study these replacement thoughts thoroughly. Rehearse them in front of a mirror. Familiarize yourself with them so that they automatically pop into your head as soon as the negative thinking does. And, when it does, remind yourself why that negative thought doesn't have any merit, and why the replacement thought is far more logical and rational.
If your thoughts take on a more grandiose outlook, consider treating your day as an experiment. For example, if you think that you're smarter than everyone around you, work to genuinely learn something new from each person you talk with (preferably not a personal fact). Your goal in each experiment is to approach it from an unbiased standpoint and not to steer it in your favor. This approach can also work with social anxiety; someone who is concerned that they'll be rejected simply for talking to a stranger can initiate conversations with strangers just to see how they will react.
Ultimately, getting past this mindset is about understanding that everyone is the same. If you assigned a standardized value to the billions and billions of factors that make you you (your IQ, your percent body fat, your emotional reaction to various stressors), your "value" would be precisely the same as everyone else's. There are so many aspects about each and every one of us. We're each good and bad at different things. Someone who thinks they're superior to another because of their degree of physical fitness is likely not superior to that person in their degree of humility.
This isn't about adopting into nihilism. Just because you are "average" doesn't mean that improving oneself is worthless. As with everything else, the process of self-improvement is a tradeoff. As a result of allocating more time at the gym, you may spend less time playing video games. What you gain in fitness, you lose in gaming prowess, and you stay perfectly average. You just get to chose which areas of your life are most worth maximizing and which can afford to be minimized.

THE PALE HORSE: DEATH

Death, the final horseman. What mindset could possibly fill the shoes of a horseman as destructive as Death? It's a mindset that everyone loves to hate, not taking responsibility for the role it plays in their own life. In fact, "not taking responsibility" is the hallmark of the mentality. Death is the horseman that whispers, "I am the victim."
There's a good reason that the victim mentality is characterized by Death. It is the single most destructive, all-consuming mindset there is. Unchecked, it will destroy a life. The basic formula for a thought governed by the victim mindset is "It's _______'s fault that I ________".
If you chose to work out incredibly hard for a year, would you say to yourself, "It's my mother's fault that I lost 50 pounds of body fat and look like the offspring of The Rock having a baby with an even more muscular version of himself". No, you'd say that your progress is attributable to all the hard work you put in the last 12 months. So why then is the same not valid for someone who says, "It's my exes fault that I don't trust anyone anymore"?
The bottom line is that the only person responsible for your actions is you. If you are attributing any negative aspect of your life to anyone else, then you are inherently placing that aspect out of your control. By instead taking responsibility for the things in our life, you are then empowered to change them. If the only one responsible for the state of your life is you, then that means that you are in control of every aspect that is making your life worse.
Responsibility breeds empowerment.
No matter what the situation that you think "caused" your current state, try to think about how you are responsible for it. Maybe your heart is broken because your significant other cheated on you. Their actions are their own, and out of your control, but perhaps you stopped treating them with the love that you did when you first met. Or you didn't stand firm to your boundaries and values in the past, and they continuously did more and more things that showed an increasing lack of respect for you.
Maybe someone close to you passed away and sent you into a tailspin of drinking and drugs to numb the pain. Their passing was out of your control, but you could've controlled how you reacted. You chose to pick up the bottle instead of confronting the hurt.
In my personal life, I've often referred to the replacement mentality as "The Fault Mentality". I find it easier to ask myself, "How is this your fault?" when coming across a difficult situation. And, that same outlook may motivate you as well. For others, though, this approach may take too critical a stance and may only function to weaken self-esteem and worsen problems. In this case, the best approach is to instead ask, "What choices can I make now to prevent this from happening in the future". This approach is about forgiving your past self for the choices that they made that led you here. Your past self didn't know any better, but your current self does. Your current self can, from this day forward, take responsibility for every action they take. Only then can your future self be empowered and in charge of their life. They are making things happen instead of letting things simply happen to them. Forgive the past, alter the present, empower the future.

ACTION STEP

Today's Action Step comes in two parts, one that you'll do now, and another that you'll complete over the next week.
First up is the Split Obituary Exercise. Sounds metal, right? The idea is based on the Robert Frost poem, The Road Not Taken. Don't worry if you used English class to study the prose of your dreams; it's an easy poem to summarize. For the sake of this exercise, view yourself as the protagonist in the poem. You've been walking down the path of life and now find yourself at a fork in the road. One pathway is well-etched into the dirt, a product of the billions of others who have already walked that path before you. It's a path that is comforting and will never challenge you. The slight downward slope will make it an easy trek, but by the end, you will wind up at a lower point than you are now.
The second path undulates through the tree line. Roots choke the earth, and leaves occlude the route. It has not seen as many travelers as the last path. It is a harder path, and that seems to have steered most people away. The pathway slopes upward. By the end, you will reach a peak with a view that others could only dream of during English class.
Picture your life if you went down each of these paths. If you choose the first, you will always pick the familiar and comfortable option. The version of you that picks the second always challenges themself and strives for greater heights. What does the obituary look like for each of those people? Spend 10-20 minutes writing each one. Consider your effect on the world, your character traits, your passions, accomplishments, and legacies. (We'll use these writings again in a later Action Step). If you continue to let the horseman gallop through your thoughts, you will never find the strength to choose the road not taken.
In addition, take the next week to critically consider how often each of the Four Horseman controls your thoughts. Don't just keep it in mind, try to keep a physical tally of each incidence. At the end of the week, work on taking the reins from the most common one first using the strategies listed in the article. As the power of one Horseman weakens, so too will the others. The process can be lengthy, and will likely have a pain period consisting of an uncomfortable reframing of your mental models. But, in doing so, you'll learn to lessen the thought patterns that are negatively affecting your life.
Soon you will hit a point where you don't need to remind yourself to think differently. Once there, you'll know that you're ready to move onto the next step.
So what horseman is most dominant in your life? In what way does it affect your patterns of thoughts? I've tried to include a diverse set of examples above, but it's far from all-inclusive. Comment below with how your horseman manifests itself in your life, and it may help others to realize how it affects them as well!
submitted by Novaxel to TheAuthenticModel [link] [comments]

11 Hacks to Boost Your Happiness … Backed by Science

What's up guys! I hope this post proves helpful on your journey to becoming your best self. It is my goal to help you Make Life Yours, so we are exploring happiness ... backed by science! Let me know what happiness means to you!
---------------------------------------------------------------------------------------------------------------------------------

“Happiness depends on ourselves.” – Aristotle

We all have ideas about what happiness is and how to get it. Maybe it’s driving the car with the windows rolled down, stereo up, and singing at the top of your lungs. Maybe happiness is something as simple as a good book or being comfortable to be who you truly are … deep inside. Ask yourself, “what does happiness mean to me?” Happiness depends on you; make life yours!
I strive to be happy with everything I do. For me, this means exercising daily and being with the people I care for. But wouldn’t it be nice to always be driven to a happier self? I would love to be the best I can be, as I’m sure you would too, so I researched the simplest ways to start now … backed by science! Let’s take a look:

11 Hacks to Happiness

1) Exercise – 20 Minutes Will Maximize Happiness
What happens with our bodies when we exercise is well-known – we build muscle and stamina over time. But when it comes to our brain, mind, and attitude, it isn’t as clear.
Well, it turns out exercise (even in small amounts) can make you happier!
Here’s How:
  1. It releases ‘feel-good’ chemicals in our brain
  2. It reduces stress
  3. It energizes you
  4. It’s a confidence booster
  5. It fights insomnia
The University of Bristol published a study which analyzed the moods of participants after exercise. They found on exercise days people’s moods improved greatly after the workout. 79 percent of the participants stated emotional improvements were better, and 74 percent said they could manage their workload better after a workout.
What’s best is only 20 minutes of exercise is enough to maximize happiness. In her book, The First 20 Minutes, Gretchen Reynolds uncovers you don’t need to train like an Olympian to get the happiest results. A much smaller workout will get you to the peak.
I challenge you to challenge yourself! Get out early tomorrow morning and go for a run! You will be more energize and focused throughout the day, and when it comes time to sleep … well … you’ll turn into a baby.
2) Spend Time in Nature – It Will Boost Positive Emotions
From camping deep in the woods to spending a day on the water, I never seem to get enough of the great outdoors. Thankfully, now I have an excuse to spend even more time in nature! Not only does it boost happiness, but it has numerous health benefits too.
According to the University of East Anglia, the more time spent in nature reduces the risk of cardiovascular diseases, high blood pressure, and stress. Working with 20 countries, researchers compare people with little access to nature to those who spent large amounts of time outdoors. The team found that spending time outside is linked to great health benefits.
In another study, conducted by Gregory Bratman of Stanford, participant’s emotional states were assessed after taking a walk in a natural or urban setting. Those who walked in nature experienced less anxiety and more positive emotions compared to urban walkers.
The best thing about this happiness hack is how easy it is! In his book The Happiness Advantage, Shawn Anchor recommends spending at least 20 minutes in the fresh air:
This is good news for everyone who worries about changing their habits. You can fit this into your busy schedule … no problem!
I challenge you to spend at least 20 minutes outside every day, rain or shine. Try being the first one up and going for a morning run. You can even hang a hammock and catch up on some missed reading! Happiness starts with yourself; make time for you.
3) Eat Healthy – The Proof is in The Vegetables
Our nutrition isn’t limited to only affecting our bodies. In fact, it’s been proven that a healthy diet boosts our mental health faster than physical health.
In a study conducted at the University of Queensland, researchers followed 12,000 people for two years. They analyzed whether the participants ate vegetables and fruits, how much they ate, and at what times. Then, the individual’s life satisfaction was assessed. People who ate more fruits and vegetables per day had higher happiness and satisfaction levels than those who didn’t!
While this is certainly impressive, what’s even more jaw-dropping is that nutrition has become an effective strategy for overcoming depression!
A trial conducted at Deakin College measured the therapeutic impact of eating healthy. Felice Jacka worked with 67 people overcoming depression. Some of them were receiving psychotherapy, others were taking antidepressants, and a handful was using both. After 12 weeks, the people who received nutritional counseling were found to be significantly happier than those given social support throughout the day.
Whether you need a little help getting out of bed in the morning, or putting a smile on your face, I challenge you to eat better!
You’re probably asking “but what should I be eating?” I’ve got you covered! Here are my top three favorite foods packed full of nutrients:
  1. Blueberries
  1. Spinach
  1. Salmon
4) Sleep More – You’ll Be Less Negative
Getting a good night’s sleep needs to be at the top of your to-do list. We all know that sleep helps our bodies and minds recover from the previous day. But what you might not have known is you’ll be less sensitive to negative emotions!
Think about the last time you woke up on the wrong side of the bed (not literally). You probably felt like a pin dropping would send you into a fury.
For me, this was last week; not even coffee, eggs, or bacon could cheer me up! The worst part was this affected my work, which then affected my sleep because I stayed up trying to finish everything. This cycle went on for three days before I got back to my rhythm. The good thing is I now know the trick to a positive attitude: get your damn sleep!
In the BPS Research Digest, they cite a study which outlines how sleep affects your sense of negative emotions. Out of 36 participants, half took a nap in the afternoon after completing a task. Using facial recognition, it was found those who took the nap became less sensitive to negative emotions. It even enhanced their ratings of positive expressions!
In the book, NutureShock, Po Bronson and Ashley Merryman illustrate how sleep can affect your attitude:
The book goes on to cite a study in which college students were asked to memorize various words. The result? Participants memorized 81% of the words with negative connotations and only 31% of the words with positive connotations. Would you rather be thinking “cancer,” or “sunshine?”
The lesson here is to make sure you get your ZZZ’s in! Go ahead, use this as an excuse to take an afternoon nap, I know I will.
I challenge you to create a nightly routine. An alarm for when you need to go to bed – not just for when you should get up. Escort electronics out of the room … hey, even try some meditation or an evening run!
5) Meditation – Focus Up, Fear and Anxiety Down
What CAN’T meditation do? It already improves attention span, clarity, and focus. It can even improve your IQ! Well … it turns out it’s powerful stuff because it can boost happiness for you too.
Neuroscientist Sara Lazar published a study showing how meditation increases your ability to deal with stress and discomfort. In fact, regular practice shrinks the amygdala – the portion of the brain responsible for fear and anxiety. Think about how much happier you’d be without that discomfort!
As well, a study published by the US National Library of Medicine shows how meditation affects cortisol levels in the body. Fun fact: cortisol is the hormone responsible for stress. Too much of it can lead to anxiety, mood swings, and sleep troubles. Out of 30 students tested each had shown a significant decrease of cortisol (AKA they were happier)! And this was only after four days!
I used to be resistant to meditation. I’d rather watch Frozen 10 times over with a group of 5th graders than sit in silence. *Shudder\* But now, I’ve been meditating consistently (20 minutes each morning) for the past four months. Here’s where I saw differences:
  1. It helped boost my confidence
  2. It helped me maintain focus throughout the day
  3. It made me more emotional … I used to be super closed off
  4. I now enjoy the little things in life way, way more
  5. My outlook on life is more positive and I feel happier!
I challenge you to take this easy step, right now. Change the way you think and change the way you feel. Even if you are thinking “this is ridiculous I’m already amazing…” just try it!
These are my favorite apps for practicing:
6) Practice Gratitude
This practice is super simple, and it will have a great effect on your outlook. Gratitude goes hand in hand with mindfulness. It helps you to focus on the present and appreciate what we have now, rather than obsessively wishing for more.
In 2003, Dr. Emmons of the University of California published a study in the Journal of Personality and Social Psychology. 200 college students split into three groups and were asked to keep a journal on blessings, annoyances, or neutral events. After two weeks, those in the blessings group reported being more positive about their lives and more optimistic about the future. After 10 weeks they had fewer physical ailments and even spent more time exercising. Now that’s a double-whammy for happiness!
Other studies have explored how gratitude can improve relationships. For example, when analyzing groups of couples, gratitude helped improved their bonds. Those who expressed happiness for their partner felt more positive towards the other person. They also felt more comfortable expressing concerns.
I challenge you to begin practicing gratitude today. Keep a journal and write down three things that are specific for that day. The best part about this is the days keep giving! I’m always going back to my journal to see what happened last week or last month … it puts a smile on my face.
Here are five ways (tried and tested by yours truly) you can become more grateful:
  1. Spend more time in nature … I find it calms me down
  2. Appreciate a friend … just because they’re them
  3. Spend time with the ones you love … give them love too
  4. Commit one random act of kindness each day … even for a stranger
  5. Enjoy the little things in life … they’re what really counts
7) Satisficing vs. Maximization – Better Results with Less Stress
This is one of the most interesting topics I have come across while creating this piece.
Satisficing is the concept of doing what’s “good enough” for the desired outcome, rather than doing the absolute best. It is the opposite of maximization, which means you only accept the best.
Let me explain!
Think about the last time you maximized on something. Maybe it was an essay, at the gym, or even cooking dinner for the family. It was probably stressful as hell because you were trying to get the best result out of the work you were doing.
In 2002, Dr. Barry Schwartz published a study which analyzed happiness in both satisficers and maximizers. The results? Satisfiers are happier than maximizers. As well, they often maximize without even try to.
For example, when making a decision satisfiers will choose one that is good enough. The maximizers will search until they are certain their choice is best but continue to worry about the other options long after the choice has been made.
Here’s where the interesting part comes in … after a satisfier has made a decision, there is still room for improvement. This allows them to upgrade to a better option if the moment presents itself. Without trying to find the best option they’ll end up with it anyway, and without the stress, a maximizer would have!
This is incredibly easy, and helpful to do today. If you tend to spend too much time analyzing options, I challenge you to let go of some expectations. Opt-in for the choice giving you the results that are good enough and keep a watchful eye for upgrades along the way. You’ll find that you have less stress because you won’t spend as much time worrying. You’ll also be able to get your work done faster … leaving more time for fun in the sun!
8) Spend More Time with Who You Love – Relationships are Worth More Than Money
So many of us think happiness comes from status and monetary reward. While these may bring a sense of fulfillment, they take away from what truly makes a happy life: our relationships. Personal relationships have the largest impact on your happiness … so spend more time with the ones you love!
If you can’t be swayed from a monetary focus, what if I told you your relationships are worth more than an extra $100,000 a year? A study in the Journal of Socio-Economics states the following:
Read that last line one more time … “Actual changes in income buy very little happiness.” You can increase your income by massive amounts each year and still not achieve the happiness everyone craves. To put other life events in perspective, here is what the Journal valued them at:
  1. A happy marriage is worth $105,000 a year\
  2. Seeing friends and family regularly is worth $98,000 a year
This is a helpful reminder that all of those “paths to happiness” aren’t as important as you think. Spend time in the present and spend time with family in friends. I challenge you to be happy now … don’t wait to complete those paths to happiness.
9) Help Others – Give Back to Get Happy
Helping others is not limited to giving up time cleaning up the neighborhood or at a soup kitchen. In Shawn Anchor’s book, he brings a twist to spending money called “prosocial spending.”
The Journal of Happiness also published a study exploring this concept:
But if you’re like me, happy and broke … don’t worry … spending time on others is as valuable as money. In his book Authentic Happiness, Martin Seligman says this:
Here is your challenge! Find one kind thing to do tomorrow and just do it. After you master that, try volunteering:
  1. Volunteer at a local school … you can be a positive role model for a child
  2. Spend time at a senior center … you may learn from those who have traveled before you
  3. Fix and serve meals … you can help someone find their next meal, and offer a smile while you’re at it
10) Just Be Yourself – Wear Your Own Shoes
If there is one thing out of this entire list to start doing now, it’s this. Be happy with who you are. You don’t need to “be accepted” or try to fit into other’s expectations. For that matter, you don’t need to fit your own expectations to love yourself and be yourself.
Think: who do you want to be in five years? No matter who you will be, you don’t have to wait five years to be happy. If you love yourself now and enjoy the journey to your future self, you’ll always be content.
If you be yourself today, amazing things will happen.
Living a life that shows who you truly are is the best way to happiness. What if you had to live someone else’s life? We are in an amazing time where people can express themselves and be who they truly are. People will support you, there is something for everyone.
Use this to your advantage. If you’re wearing someone else’s shoes … take them off and put yours on.
11) Organize Now and Set Goals for the Future – Find Your Purpose
Happiness and productivity are linked. *Cough Cough* What a good reason to start making changes! *Cough*
Here are four reasons why the more productive you are, the happier you’ll be:
1. Make a To-Do List … And Stick to It
The more you accomplish, the better you will feel about yourself! Whether these tasks are big or small … it doesn’t matter, just get ‘er done.
The only key is finishing the task! When you scratch off a task from a job well done, your brain releases dopamine and quite literally improves your mood.
2. Set Goals SMART Goals
Make sure your goals are SMART (specific, measurable, attainable, relative, timely)! Setting these types of goals can give your self-esteem a real boost.
Not only that but now you have something to look forward to! When you have a purpose, you will be happier to jump out of bed and tackle the challenges of life.
3. Manage Your Time Wisely
When you’re on a productive streak, hitting a spot with nothing to do can be discouraging. The better you manage our time, the more productive your days will be.
The more productive your days … well … the happier you will be too!
4. Find Purpose in Your Productivity
Productivity is important, but it doesn’t mean always being busy. Being busy means doing more and more things. Being productive means doing something with a purpose.
What is it you want out of life? What are your goals? Answer these questions for yourself and align your productivity with them.
As illustrated by Einstein, true happiness can only be attained when you work for your passions and goals. I challenge you to review this list of happiness hacks. Make a list of what you want to try today and stick to it! Put these in your schedule and set some goals. Manage your time and make a productive leap towards happiness! Life is short. Make it count.

Key Takeaways

1. Take Care of Your Body
2. Respect Your Mind
3. Cultivate Relationships
4. Be Yourself
5. Be Powerful

We want to be – so desperately – happy with ourselves because we are unique … we are free … and we are powerful. Make life yours and be your very best self.

submitted by trevormcmahon to selfimprovement [link] [comments]

[Advice] 11 Hacks That Will Boost Your Happiness ... Backed By Science

What's up guys! I hope this post proves helpful on your journey to becoming your best self. It is my goal to help you Make Life Yours, so we are exploring happiness ... backed by science! Let me know what happiness means to you!
---------------------------------------------------------------------------------------------------------------------------------
“Happiness depends on ourselves.” – Aristotle
We all have ideas about what happiness is and how to get it. Maybe it’s driving the car with the windows rolled down, stereo up, and singing at the top of your lungs. Maybe happiness is something as simple as a good book or being comfortable to be who you truly are … deep inside. Ask yourself, “what does happiness mean to me?” Happiness depends on you; make life yours!
I strive to be happy with everything I do. For me, this means exercising daily and being with the people I care for. But wouldn’t it be nice to always be driven to a happier self? I would love to be the best I can be, as I’m sure you would too, so I researched the simplest ways to start now … backed by science! Let’s take a look:

11 Hacks to Happiness

1) Exercise – 20 Minutes Will Maximize Happiness
What happens with our bodies when we exercise is well-known – we build muscle and stamina over time. But when it comes to our brain, mind, and attitude, it isn’t as clear.
Well, it turns out exercise (even in small amounts) can make you happier!
Here’s How:
  1. It releases ‘feel-good’ chemicals in our brain
  2. It reduces stress
  3. It energizes you
  4. It’s a confidence booster
  5. It fights insomnia
The University of Bristol published a study which analyzed the moods of participants after exercising. They found on exercise days people’s moods improved greatly after the workout. 79 percent of the participants stated emotional improvements were better, and 74 percent said they could manage their workload better after a workout.
What’s best is only 20 minutes of exercise is enough to maximize happiness. In her book, The First 20 Minutes,Gretchen Reynolds uncovers you don’t need to train like an Olympian to get the happiest results. A much smaller workout will get you to the peak.
I challenge you to challenge yourself! Get out early tomorrow morning and go for a run! You will be more energize and focused throughout the day, and when it comes time to sleep … well … you’ll turn into a baby.
2) Spend Time in Nature – It Will Boost Positive Emotions
From camping deep in the woods to spending a day on the water, I never seem to get enough of the great outdoors. Thankfully, now I have an excuse to spend even more time in nature! Not only does it boost happiness, but it has numerous health benefits too.
According to the University of East Anglia, the more time spent in nature reduces the risk of cardiovascular diseases, high blood pressure, and stress. Working with 20 countries, researchers compare people with little access to nature to those who spent large amounts of time outdoors. The team found that spending time outside is linked to great health benefits.
In another study, conducted by Gregory Bratman of Stanford, participant’s emotional states were assessed after taking a walk in a natural or urban setting. Those who walked in nature experienced less anxiety and more positive emotions compared to urban walkers.
The best thing about this happiness hack is how easy it is! In his book The Happiness Advantage, Shawn Anchor recommends spending at least 20 minutes in the fresh air:
This is good news for everyone who worries about changing their habits. You can fit this into your busy schedule … no problem!
I challenge you to spend at least 20 minutes outside every day, rain or shine. Try being the first one up and going for a morning run. You can even hang a hammock and catch up on some missed reading! Happiness starts with yourself; make time for you.
3) Eat Healthy – The Proof is in The Vegetables
Our nutrition isn’t limited to only affecting our bodies. In fact, it’s been proven that a healthy diet boosts our mental health faster than physical health.
In a study conducted at the University of Queensland, researchers followed 12,000 people for two years. They analyzed whether the participants ate vegetables and fruits, how much they ate, and at what times. Then, the individual’s life satisfaction was assessed. People who ate more fruits and vegetables per day had higher happiness and satisfaction levels than those who didn’t!
While this is certainly impressive, what’s even more jaw-dropping is that nutrition has become an effective strategy for overcoming depression!
A trial conducted at Deakin College measured the therapeutic impact of eating healthy. Felice Jacka worked with 67 people overcoming depression. Some of them were receiving psychotherapy, others were taking antidepressants, and a handful was using both. After 12 weeks, the people who received nutritional counseling were found to be significantly happier than those given social support throughout the day.
Whether you need a little help getting out of bed in the morning, or putting a smile on your face, I challenge you to eat better!
You’re probably asking “but what should I be eating?” I’ve got you covered! Here are my top three favorite foods packed full of nutrients:
  1. Blueberries
  1. Spinach
  1. Salmon
4) Sleep More – You’ll Be Less Negative
Getting a good night’s sleep needs to be at the top of your to-do list. We all know that sleep helps our bodies and minds recover from the previous day. But what you might not have known is you’ll be less sensitive to negative emotions!
Think about the last time you woke up on the wrong side of the bed (not literally). You probably felt like a pin dropping would send you into a fury.
For me, this was last week; not even coffee, eggs, or bacon could cheer me up! The worst part was this affected my work, which then affected my sleep because I stayed up trying to finish everything. This cycle went on for three days before I got back to my rhythm. The good thing is I now know the trick to a positive attitude: get your damn sleep!
In the BPS Research Digest, they cite a study which outlines how sleep affects your sense of negative emotions. Out of 36 participants, half took a nap in the afternoon after completing a task. Using facial recognition, it was found those who took the nap became less sensitive to negative emotions. It even enhanced their ratings of positive expressions!
In the book, NutureShock, Po Bronson and Ashley Merryman illustrate how sleep can affect your attitude:
The book goes on to cite a study in which college students were asked to memorize various words. The result? Participants memorized 81% of the words with negative connotations and only 31% of the words with positive connotations. Would you rather be thinking “cancer,” or “sunshine?”
The lesson here is to make sure you get your ZZZ’s in! Go ahead, use this as an excuse to take an afternoon nap, I know I will.
I challenge you to create a nightly routine. An alarm for when you need to go to bed – not just for when you should get up. Escort electronics out of the room … hey, even try some meditation or an evening run!
5) Meditation – Focus Up, Fear and Anxiety Down
What CAN’T meditation do? It already improves attention span, clarity, and focus. It can even improve your IQ! Well … it turns out it’s powerful stuff because it can boost happiness for you too.
Neuroscientist Sara Lazar published a study showing how meditation increases your ability to deal with stress and discomfort. In fact, regular practice shrinks the amygdala – the portion of the brain responsible for fear and anxiety. Think about how much happier you’d be without that discomfort!
As well, a study published by the US National Library of Medicine shows how meditation affects cortisol levels in the body. Fun fact: cortisol is the hormone responsible for stress. Too much of it can lead to anxiety, mood swings, and sleep troubles. Out of 30 students tested each had shown a significant decrease of cortisol (AKA they were happier)! And this was only after four days!
I used to be resistant to meditation. I’d rather watch Frozen 10 times over with a group of 5th graders than sit in silence. *Shudder\* But now, I’ve been meditating consistently (20 minutes each morning) for the past four months. Here’s where I saw differences:
  1. It helped boost my confidence
  2. It helped me maintain focus throughout the day
  3. It made me more emotional … I used to be super closed off
  4. I now enjoy the little things in life way, way more
  5. My outlook on life is more positive and I feel happier!
I challenge you to take this easy step, right now. Change the way you think and change the way you feel. Even if you are thinking “this is ridiculous I’m already amazing…” just try it!
These are my favorite apps for practicing:
6) Practice Gratitude
This practice is super simple, and it will have a great effect on your outlook. Gratitude goes hand in hand with mindfulness. It helps you to focus on the present and appreciate what we have now, rather than obsessively wishing for more.
In 2003, Dr. Emmons of the University of California published a study in the Journal of Personality and Social Psychology. 200 college students split into three groups and were asked to keep a journal on blessings, annoyances, or neutral events. After two weeks, those in the blessings group reported being more positive about their lives and more optimistic about the future. After 10 weeks they had fewer physical ailments and even spent more time exercising. Now that’s a double-whammy for happiness!
Other studies have explored how gratitude can improve relationships. For example, when analyzing groups of couples, gratitude helped improved their bonds. Those who expressed happiness for their partner felt more positive towards the other person. They also felt more comfortable expressing concerns.
I challenge you to begin practicing gratitude today. Keep a journal and write down three things that are specific for that day. The best part about this is the days keep giving! I’m always going back to my journal to see what happened last week or last month … it puts a smile on my face.
Here are five ways (tried and tested by yours truly) you can become more grateful:
  1. Spend more time in nature … I find it calms me down
  2. Appreciate a friend … just because they’re them
  3. Spend time with the ones you love … give them love too
  4. Commit one random act of kindness each day … even for a stranger
  5. Enjoy the little things in life … they’re what really counts
7) Satisficing vs. Maximization – Better Results with Less Stress
This is one of the most interesting topics I have come across while creating this piece.
Satisficing is the concept of doing what’s “good enough” for the desired outcome, rather than doing the absolute best. It is the opposite of maximization, which means you only accept the best.
Let me explain!
Think about the last time you maximized on something. Maybe it was an essay, at the gym, or even cooking dinner for the family. It was probably stressful as hell because you were trying to get the best result out of the work you were doing.
In 2002, Dr. Barry Schwartz published a study which analyzed happiness in both satisficers and maximizers. The results? Satisfiers are happier than maximizers. As well, they often maximize without even try to.
For example, when making a decision satisfiers will choose one that is good enough. The maximizers will search until they are certain their choice is best but continue to worry about the other options long after the choice has been made.
Here’s where the interesting part comes in … after a satisfier has made a decision, there is still room for improvement. This allows them to upgrade to a better option if the moment presents itself. Without trying to find the best option they’ll end up with it anyway, and without the stress, a maximizer would have!
This is incredibly easy, and helpful to do today. If you tend to spend too much time analyzing options, I challenge you to let go of some expectations. Opt-in for the choice giving you the results that are good enough and keep a watchful eye for upgrades along the way. You’ll find that you have less stress because you won’t spend as much time worrying. You’ll also be able to get your work done faster … leaving more time for fun in the sun!
8) Spend More Time with Who You Love – Relationships are Worth More Than Money
So many of us think happiness comes from status and monetary reward. While these may bring a sense of fulfillment, they take away from what truly makes a happy life: our relationships. Personal relationships have the largest impact on your happiness … so spend more time with the ones you love!
If you can’t be swayed from a monetary focus, what if I told you your relationships are worth more than an extra $100,000 a year? A study in the Journal of Socio-Economics states the following:
Read that last line one more time … “Actual changes in income buy very little happiness.” You can increase your income by massive amounts each year and still not achieve the happiness everyone craves. To put other life events in perspective, here is what the Journal valued them at:
  1. A happy marriage is worth $105,000 a year\
  2. Seeing friends and family regularly is worth $98,000 a year
This is a helpful reminder that all of those “paths to happiness” aren’t as important as you think. Spend time in the present and spend time with family in friends. I challenge you to be happy now … don’t wait to complete those paths to happiness.
9) Help Others – Give Back to Get Happy
Helping others is not limited to giving up time cleaning up the neighborhood or at a soup kitchen. In Shawn Anchor’s book, he brings a twist to spending money called “prosocial spending.”
The Journal of Happiness also published a study exploring this concept:
But if you’re like me, happy and broke … don’t worry … spending time on others is as valuable as money. In his book Authentic Happiness, Martin Seligman says this:
Here is your challenge! Find one kind thing to do tomorrow and just do it. After you master that, try volunteering:
  1. Volunteer at a local school … you can be a positive role model for a child
  2. Spend time at a senior center … you may learn from those who have traveled before you
  3. Fix and serve meals … you can help someone find their next meal, and offer a smile while you’re at it
10) Just Be Yourself – Wear Your Own Shoes
If there is one thing out of this entire list to start doing now, it’s this. Be happy with who you are. You don’t need to “be accepted” or try to fit into other’s expectations. For that matter, you don’t need to fit your own expectations to love yourself and be yourself.
Think: who do you want to be in five years? No matter who you will be, you don’t have to wait five years to be happy. If you love yourself now and enjoy the journey to your future self, you’ll always be content.
If you be yourself today, amazing things will happen.
Living a life that shows who you truly are is the best way to happiness. What if you had to live someone else’s life? We are in an amazing time where people can express themselves and be who they truly are. People will support you, there is something for everyone.
Use this to your advantage. If you’re wearing someone else’s shoes … take them off and put yours on.
11) Organize Now and Set Goals for the Future – Find Your Purpose
Happiness and productivity are linked. *Cough Cough* What a good reason to start making changes! *Cough*
Here are four reasons why the more productive you are, the happier you’ll be:
1. Make a To-Do List … And Stick to It
The more you accomplish, the better you will feel about yourself! Whether these tasks are big or small … it doesn’t matter, just get ‘er done.
The only key is finishing the task! When you scratch off a task from a job well done, your brain releases dopamineand quite literally improves your mood.
2. Set Goals SMART Goals
Make sure your goals are SMART (specific, measurable, attainable, relative, timely)! Setting these types of goals can give your self-esteem a real boost.
Not only that but now you have something to look forward to! When you have a purpose, you will be happier to jump out of bed and tackle the challenges of life.
3. Manage Your Time Wisely
When you’re on a productive streak, hitting a spot with nothing to do can be discouraging. The better you manage our time, the more productive your days will be.
The more productive your days … well … the happier you will be too!
4. Find Purpose in Your Productivity
Productivity is important, but it doesn’t mean always being busy. Being busy means doing more and more things. Being productive means doing something with a purpose.
What is it you want out of life? What are your goals? Answer these questions for yourself and align your productivity with them.
As illustrated by Einstein, true happiness can only be attained when you work for your passions and goals. I challenge you to review this list of happiness hacks. Make a list of what you want to try today and stick to it! Put these in your schedule and set some goals. Manage your time and make a productive leap towards happiness! Life is short. Make it count.

Key Takeaways

1. Take Care of Your Body
2. Respect Your Mind
3. Cultivate Relationships
4. Be Yourself
5. Be Powerful

We want to be – so desperately – happy with ourselves because we are unique … we are free … and we are powerful. Make life yours and be your very best self.

submitted by trevormcmahon to getdisciplined [link] [comments]

Hi! New Guy here.

Caution: BIG WALL of text, sorry to bomb you guys with this. Just scroll past the spoiler unless this post really grabs your attention.

Please bear with me if the facts are chronologically inconsistent, I wrote almost 500-word "essays" and then pressed back on my phone. TWICE. I am a laptop/keyboard guy. Also, it is 5 in the morning and I am lonely. Incredibly lonely.
Also if someone wants to move it somewhere else, please read this post once. If you are feeling lazy, do as you please, I don't want to look for how to put an inline link in markdown because I have been writing this post for two fucking hours.
Hi! I know this isn't exactly the place to introduce myself, but the fact that I am posting in a sub for the first time in my life after years of lurking should say a lot by itself. I don't expect help, perhaps venting would make me feel better.
I have never wanted to kill myself, at least for more than 1 hour. I still don't. Then why am I blabbering here? Because the reason is not the fear of death, but the fact that if there is such a thing as "afterlife", And that's the thing, I don't even believe in the afterlife. So why would I ramble on here?
Fear
I would have to stand on the side and watch*. Fear of what? (will get back to this later in the post).* Not exactly a motivation, but any port in the storm.
Let's begin. Yes, that was just the preamble. Boy, this is going to be a long post.
Things I want to tell about myself:
  1. I am a fully functional depressed person. Diagnosed at 16 now 25. Never went to therapy, no meds, no support ever.
  2. I am the son of an alcoholic man who tortured his family physically and mentally to a point that my mother would have died or killed herself, whichever happened first. By some twisted fate, I happened before both of those things. I hope that was a good thing because I am a person who hates mankind with a passion you would rarely see. Seriously. Because I wasn't just a weak baby, it was clear I would grow up to be a mess.
  3. I am an introvert if that wasn't obvious. INTJ on the MBT scale.
  4. A rather high IQ, low EQ but a memory that was so sharp that it was a curse, thankfully it is showing signs of wear. I am starting to have memory loss.
  5. I come from a conservative country(or rather world), an important piece of information as it will add context to a lot of things I am about to tell y'all.
  6. I have a Degree in Computer Science from a national level university. The acceptance rate is less than Stanford without exaggerating. 1% make it out of millions. (This one is just for the sake of information does not mean shit to me)
  7. I am the personification of a fake smile. I can go through the day and break down on the doorway of my room on coming back. Believe me, when you realize your smiles are fake(yes, that is a real thing), that is when the reality sinks in and hits hard.
  8. I am the biggest overthinker you will ever know. It is orders of magnitude above your average overthinker. I lose hours thinking.
I have not been physically abused a lot, but I have seen the women of my home get abused. I have, however, besides the mental abuse of watching stuff in my childhood, have had quite a bit of mental one from my childhood to well into my adulthood. In some countries, moving out is just not an option at a young age. How much? I used to blast music into my ears for 12-14 hours to overpower my own brain, stopping it from overthinking. I think that is an acceptable survival option for a teenager. Besides, It drowned the voices of my parents arguing, or rather of my "father".
By the time I could understand people, I was already good at repressing memories and thoughts. You wouldn't believe but some kids can get unconscious while getting beaten and not shed a tear. I am one of them.
Here is the kicker(first of many), this post is not even about this shit. I have lived with this for my whole life and never told anyone. So then "why the fuck are you telling this?". Because I am TIRED of listening to "hey! everyone has problems! You just need to focus on the good!" or "this too shall pass". No Karen, fuck right off because if you went through half of what I did or 1% of what my family did, you would be long dead or worse. Because I am starting to give in to the hope that death will be a permanent respite.
Even after all this, I WAS a rather prodigious disciple in my school. Entering multiple quizzes and winning them all. A brain of a high schooler in an 8-year old boy. Recipe for a disaster.
So what took down Mr "humble bragger"? On the inside, it was my mind. It always wanted to kill me.
Outside It was a number of things, but the biggest one was a girl. Isn't it always.
From where I come we have these national level exams in high school that you HAVE to take. People being people hype it. The night before the second exam, my father stood at the top of our house, piss drunk and made a scene.
Oh, did I tell you I was diagnosed with severe clinical depression months before this? The exam where I wanted to prove myself to a certain someone. I would just stare at the food for hours, never eat, wouldn't sleep for days, outright disobeyed teachers to the point that I would not even repeat answers after them.
You wouldn't believe how many times has that man threatened his own family with suicide. After a while, our mother would simply tell us " Go to sleep, he won't do it today either." while the man was literally tying up a noose. And she was right, he has been pulling this shit since his early teenage.
I was in the top 10% in the country in the very same fucking exam(eyeballing it, might be even higher but that doesn't mean shit). The thing is, everyone knew something was wrong, they expected me to be a national topper. I was never meant to be that.
It was all bearable. Then my mind started killing me for serious.
-------------------------------------------------------------------------------------------------------------------
I want to let out more but cutting to the chase because I am beginning to doubt if anyone will read this.
-------------------------------------------------------------------------------------------------------------------
>!Shit coming in points. Buckle up.
  1. So I fell for a girl when I was 8. Yes, 8 as in "no hair on the balls" 8. Waited 8 years before telling ANYONE on the fucking planet.
  2. Messed up my confession. You have no idea how hard it is to talk to someone when you are scared shitless about their response. How scared? My hands would be frozen cold in the middle of a summer afternoon. Seriously.
  3. Became a creep.
  4. I showed the girl that even my family knows I have feelings for her. Then showed the feelings everywhere.
  5. I proved the authenticity of my feelings and stood my ground. If you think young ones don't know love, I was never a child because I was never allowed childhood.
  6. Always fucked up while attempting to talk to her, all while my intentions are clear, so was my language, It was just that I couldn't do it alone. Love(boy I cringed hard at this word) needs two persons. You know which kind I am talking about.
  7. Both went to uni separate ways and I FUCKED UP colossally by neither following her nor attempting to re-establish communication. I always believed in the bullshit idea of going back to her once I "accomplished Something" while having her in my mind every fucking second.
  8. Yes, every second. I would have dreams about a life with her and would wake up in the middle of the night, devastated by the reality.
  9. I was plainly avoided during most of my attempts.
  10. Also, note that this girl was(is) notorious for being cold, career-minded and not the fall in love type. At least that is what others saw. And I believe some of that, just as I believe no human is 100% immune to falling for another,
  11. All while trying to prove I have more earning potential than her, not in a showoff way. It was an internal pact I made with myself.
  12. This isn't the girl who would fall for anyone else until I last saw her. In my heart, I still believe it. Yes this is baseless, but I am the one who was standing with her, not someone else. I am not saying I know her best. But I will bet my life on it. Even if the years have changed anything, I will change things. That is the level of my conviction.
"So why the fuck would you chase her? Clearly she is not your type. She sure as hell is not interested" Nope, as bad as it sounds, she was (I hope she is) my type. And here is the second kicker: If I have ever been liked by a girl, It was her. People would literally catch her staring at me, teachers spotting us catching and avoiding each other's glances and whatnot.
No girl in her right mind would let a stalker walk her home every day unless she was scared of him, but even that would not last longer than a couple of days given we were 16-17. All she needed to do was tell someone, anyone and I would have been dealt with. I was not a stalker for her. I would walk her home many days. It was a 180.
It was then she told me "Do not care so much for me. We are from different religions, my parents would never allow it. You may get killed." and that she thought of every boy as her brother. Ten steps later down the road I was given a promotion(demotion?) to the rank of a friend.
Bullshit. When you fall for someone nothing can stop you. period. But in my heart, I have always believed I can make the impossible happen. At least I did. I last saw her in real in 2013, all I am reduced to is an online stalker. I have let my presence know but the feelings are not getting reciprocated.
I literally gave up being a doctor and all other dreams just to be close to her, delayed my uni for 2 whole years
Hold your horses, before you say "clearly she is not interested in you. move on". Let me tell you something.
I felt her. I was made for this girl. Yes, it is not possible. But believe me, when an overthinker says he wants to be with someone, he means it because he has thought about his person of interest enough that he has repeatedly wished that they would either have never met or have never existed.
I have one thing clear in my mind, I can give up everything I have to be with her. Let me put the things in points, helps me in getting my points across(fucking unintended pun):
  1. My university degree was 5 years of absolute hell, teachers who would fail you at sight and no friends thousands of miles away from both my family and the girl.
  2. Every talent I have. The ones I know and the ones I don't. Chess, violin, archery, computer stuff, photography all my knowledge and anything else I can think of.
  3. All of my friends, who are 4-5 in numbers.
  4. everything I have ever wanted. I do not want an Italia 458 spyder, all my gadgets, and gear and hobbies.
  5. Dreams, all I want is a normal life with the girl.
  6. I would say my life but that would defeat the purpose of the fucking wall of text and my efforts, but every comfort I have. I am ready(willing) to walk two thousand miles only to show that I still have not given up, even if our eyes meet for 1 second.
That brings us to rather close in the timeline. I literally went to uni with one goal, come out alive. I got a rather good job but gave it up for an internship at a company that if gave me a full-time offer would give me enough money that I thought would prove that even with a lovesick brain like mine, I am me.
She is now a doctor. I do not even have a job. People tell me I am still way above average and will do well in the long run, I have lost my hope. I do not believe I will ever succeed. I want to help my family, always did. I will do it. But that is not a reason for me to live. It is a reason for me to survive.
And I do not want to survive. Whatever wounds time healed, all I see are scars. There is no skin left. I have lost my will to get up in the morning. I can chain-smoke reds, drink whiskey like water and smoke enough pot to make a guy double my weight pass out, thrice. But I still can not stop thinking about her.
I often find it funny how people find their soulmates so easily. Sometimes I simply look up into the sky wondering what have I done so wrong that I fate has not smiled on me even for once? Actually even that was a while ago.
I understand that even if I get to be with her it is not as if the world or, my past would change, but I never hoped for it to change. I was brought up with a very simple ideology, leave my own family and make my own because fate gifted me with one so broken you might not be able to confuse it with anything else.
I have had so much misfortune in my life that if something good happens to me today, I get scared because I know something bad will happen.
My college was harsh, my last job was horrible, I was evicted and then lost my wallet with everything inside it. I literally calculated pennies in attempts to save money so that I can at least give some to my family. Two thousand miles from home. Two thousand miles from her.!<
Actually I wanted to let it out more on other topics, but apparently the woman occupies the biggest space in my head. I would like to write here again. Companionship is the biggest issue I failed, but the list has more items.
I have made a deal with myself. I will live until I have my family. Fate has been taking things away from me one after another for years. All I have left is a hatred for people and regrets. I can not die right now obviously but, recently I have started seeing myself not making it past 30 or 35. I literally am on verge of giving up on this life, hoping that the next one, if such a thing exists, would be better. Not a great thing to hold on to, but it is all I have in the name of hope. I do not know how long this will stop me from wanting to kill myself immediately, but I can kind of see it becoming a probability in the near future.
I have started believing not everyone is supposed to survive life. I hope there is someone who understood what I meant by that.
EDIT: wanted to put up the lovesick section under spoilers to hide it, too much work. Took me a good 4+ hours to write this and I do not want to let anymore out of me.
submitted by arnitkun to SuicideWatch [link] [comments]

11 Hacks to Boost Your Happiness … Backed by Science

What's up guys! I hope this post proves helpful on your journey to becoming your best self. It is my goal to help you Make Life Yours, so we are exploring happiness ... backed by science! Let me know what happiness means to you!
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“Happiness depends on ourselves.” – Aristotle

We all have ideas about what happiness is and how to get it. Maybe it’s driving the car with the windows rolled down, stereo up, and singing at the top of your lungs. Maybe happiness is something as simple as a good book or being comfortable to be who you truly are … deep inside. Ask yourself, “what does happiness mean to me?” Happiness depends on you; make life yours!
I strive to be happy with everything I do. For me, this means exercising daily and being with the people I care for. But wouldn’t it be nice to always be driven to a happier self? I would love to be the best I can be, as I’m sure you would too, so I researched the simplest ways to start now … backed by science! Let’s take a look:

11 Hacks to Happiness

1) Exercise – 20 Minutes Will Maximize Happiness
What happens with our bodies when we exercise is well-known – we build muscle and stamina over time. But when it comes to our brain, mind, and attitude, it isn’t as clear.
Well, it turns out exercise (even in small amounts) can make you happier!
Here’s How:
  1. It releases ‘feel-good’ chemicals in our brain
  2. It reduces stress
  3. It energizes you
  4. It’s a confidence booster
  5. It fights insomnia
The University of Bristol published a study which analyzed the moods of participants after exercising. They found on exercise days people’s moods improved greatly after the workout. 79 percent of the participants stated emotional improvements were better, and 74 percent said they could manage their workload better after a workout.
What’s best is only 20 minutes of exercise is enough to maximize happiness. In her book, The First 20 Minutes, Gretchen Reynolds uncovers you don’t need to train like an Olympian to get the happiest results. A much smaller workout will get you to the peak.
I challenge you to challenge yourself! Get out early tomorrow morning and go for a run! You will be more energize and focused throughout the day, and when it comes time to sleep … well … you’ll turn into a baby.
2) Spend Time in Nature – It Will Boost Positive Emotions
From camping deep in the woods to spending a day on the water, I never seem to get enough of the great outdoors. Thankfully, now I have an excuse to spend even more time in nature! Not only does it boost happiness, but it has numerous health benefits too.
According to the University of East Anglia, the more time spent in nature reduces the risk of cardiovascular diseases, high blood pressure, and stress. Working with 20 countries, researchers compare people with little access to nature to those who spent large amounts of time outdoors. The team found that spending time outside is linked to great health benefits.
In another study, conducted by Gregory Bratman of Stanford, participant’s emotional states were assessed after taking a walk in a natural or urban setting. Those who walked in nature experienced less anxiety and more positive emotions compared to urban walkers.
The best thing about this happiness hack is how easy it is! In his book The Happiness Advantage, Shawn Anchor recommends spending at least 20 minutes in the fresh air:
This is good news for everyone who worries about changing their habits. You can fit this into your busy schedule … no problem!
I challenge you to spend at least 20 minutes outside every day, rain or shine. Try being the first one up and going for a morning run. You can even hang a hammock and catch up on some missed reading! Happiness starts with yourself; make time for you.
3) Eat Healthy – The Proof is in The Vegetables
Our nutrition isn’t limited to only affecting our bodies. In fact, it’s been proven that a healthy diet boosts our mental health faster than physical health.
In a study conducted at the University of Queensland, researchers followed 12,000 people for two years. They analyzed whether the participants ate vegetables and fruits, how much they ate, and at what times. Then, the individual’s life satisfaction was assessed. People who ate more fruits and vegetables per day had higher happiness and satisfaction levels than those who didn’t!
While this is certainly impressive, what’s even more jaw-dropping is that nutrition has become an effective strategy for overcoming depression!
A trial conducted at Deakin College measured the therapeutic impact of eating healthy. Felice Jacka worked with 67 people overcoming depression. Some of them were receiving psychotherapy, others were taking antidepressants, and a handful was using both. After 12 weeks, the people who received nutritional counseling were found to be significantly happier than those given social support throughout the day.
Whether you need a little help getting out of bed in the morning, or putting a smile on your face, I challenge you to eat better!
You’re probably asking “but what should I be eating?” I’ve got you covered! Here are my top three favorite foods packed full of nutrients:
  1. Blueberries
  1. Spinach
  1. Salmon
4) Sleep More – You’ll Be Less Negative
Getting a good night’s sleep needs to be at the top of your to-do list. We all know that sleep helps our bodies and minds recover from the previous day. But what you might not have known is you’ll be less sensitive to negative emotions!
Think about the last time you woke up on the wrong side of the bed (not literally). You probably felt like a pin dropping would send you into a fury.
For me, this was last week; not even coffee, eggs, or bacon could cheer me up! The worst part was this affected my work, which then affected my sleep because I stayed up trying to finish everything. This cycle went on for three days before I got back to my rhythm. The good thing is I now know the trick to a positive attitude: get your damn sleep!
In the BPS Research Digest, they cite a study which outlines how sleep affects your sense of negative emotions. Out of 36 participants, half took a nap in the afternoon after completing a task. Using facial recognition, it was found those who took the nap became less sensitive to negative emotions. It even enhanced their ratings of positive expressions!
In the book, NutureShock, Po Bronson and Ashley Merryman illustrate how sleep can affect your attitude:
The book goes on to cite a study in which college students were asked to memorize various words. The result? Participants memorized 81% of the words with negative connotations and only 31% of the words with positive connotations. Would you rather be thinking “cancer,” or “sunshine?”
The lesson here is to make sure you get your ZZZ’s in! Go ahead, use this as an excuse to take an afternoon nap, I know I will.
I challenge you to create a nightly routine. An alarm for when you need to go to bed – not just for when you should get up. Escort electronics out of the room … hey, even try some meditation or an evening run!
5) Meditation – Focus Up, Fear and Anxiety Down
What CAN’T meditation do? It already improves attention span, clarity, and focus. It can even improve your IQ! Well … it turns out it’s powerful stuff because it can boost happiness for you too.
Neuroscientist Sara Lazar published a study showing how meditation increases your ability to deal with stress and discomfort. In fact, regular practice shrinks the amygdala – the portion of the brain responsible for fear and anxiety. Think about how much happier you’d be without that discomfort!
As well, a study published by the US National Library of Medicine shows how meditation affects cortisol levels in the body. Fun fact: cortisol is the hormone responsible for stress. Too much of it can lead to anxiety, mood swings, and sleep troubles. Out of 30 students tested each had shown a significant decrease of cortisol (AKA they were happier)! And this was only after four days!
I used to be resistant to meditation. I’d rather watch Frozen 10 times over with a group of 5th graders than sit in silence. *Shudder\* But now, I’ve been meditating consistently (20 minutes each morning) for the past four months. Here’s where I saw differences:
  1. It helped boost my confidence
  2. It helped me maintain focus throughout the day
  3. It made me more emotional … I used to be super closed off
  4. I now enjoy the little things in life way, way more
  5. My outlook on life is more positive and I feel happier!
I challenge you to take this easy step, right now. Change the way you think and change the way you feel. Even if you are thinking “this is ridiculous I’m already amazing…” just try it!
These are my favorite apps for practicing:
6) Practice Gratitude
This practice is super simple, and it will have a great effect on your outlook. Gratitude goes hand in hand with mindfulness. It helps you to focus on the present and appreciate what we have now, rather than obsessively wishing for more.
In 2003, Dr. Emmons of the University of California published a study in the Journal of Personality and Social Psychology. 200 college students split into three groups and were asked to keep a journal on blessings, annoyances, or neutral events. After two weeks, those in the blessings group reported being more positive about their lives and more optimistic about the future. After 10 weeks they had fewer physical ailments and even spent more time exercising. Now that’s a double-whammy for happiness!
Other studies have explored how gratitude can improve relationships. For example, when analyzing groups of couples, gratitude helped improved their bonds. Those who expressed happiness for their partner felt more positive towards the other person. They also felt more comfortable expressing concerns.
I challenge you to begin practicing gratitude today. Keep a journal and write down three things that are specific for that day. The best part about this is the days keep giving! I’m always going back to my journal to see what happened last week or last month … it puts a smile on my face.
Here are five ways (tried and tested by yours truly) you can become more grateful:
  1. Spend more time in nature … I find it calms me down
  2. Appreciate a friend … just because they’re them
  3. Spend time with the ones you love … give them love too
  4. Commit one random act of kindness each day … even for a stranger
  5. Enjoy the little things in life … they’re what really counts
7) Satisficing vs. Maximization – Better Results with Less Stress
This is one of the most interesting topics I have come across while creating this piece.
Satisficing is the concept of doing what’s “good enough” for the desired outcome, rather than doing the absolute best. It is the opposite of maximization, which means you only accept the best.
Let me explain!
Think about the last time you maximized on something. Maybe it was an essay, at the gym, or even cooking dinner for the family. It was probably stressful as hell because you were trying to get the best result out of the work you were doing.
In 2002, Dr. Barry Schwartz published a study which analyzed happiness in both satisficers and maximizers. The results? Satisfiers are happier than maximizers. As well, they often maximize without even try to.
For example, when making a decision satisfiers will choose one that is good enough. The maximizers will search until they are certain their choice is best but continue to worry about the other options long after the choice has been made.
Here’s where the interesting part comes in … after a satisfier has made a decision, there is still room for improvement. This allows them to upgrade to a better option if the moment presents itself. Without trying to find the best option they’ll end up with it anyway, and without the stress, a maximizer would have!
This is incredibly easy, and helpful to do today. If you tend to spend too much time analyzing options, I challenge you to let go of some expectations. Opt-in for the choice giving you the results that are good enough and keep a watchful eye for upgrades along the way. You’ll find that you have less stress because you won’t spend as much time worrying. You’ll also be able to get your work done faster … leaving more time for fun in the sun!
8) Spend More Time with Who You Love – Relationships are Worth More Than Money
So many of us think happiness comes from status and monetary reward. While these may bring a sense of fulfillment, they take away from what truly makes a happy life: our relationships. Personal relationships have the largest impact on your happiness … so spend more time with the ones you love!
If you can’t be swayed from a monetary focus, what if I told you your relationships are worth more than an extra $100,000 a year? A study in the Journal of Socio-Economics states the following:
Read that last line one more time … “Actual changes in income buy very little happiness.” You can increase your income by massive amounts each year and still not achieve the happiness everyone craves. To put other life events in perspective, here is what the Journal valued them at:
  1. A happy marriage is worth $105,000 a year\
  2. Seeing friends and family regularly is worth $98,000 a year
This is a helpful reminder that all of those “paths to happiness” aren’t as important as you think. Spend time in the present and spend time with family in friends. I challenge you to be happy now … don’t wait to complete those paths to happiness.
9) Help Others – Give Back to Get Happy
Helping others is not limited to giving up time cleaning up the neighborhood or at a soup kitchen. In Shawn Anchor’s book, he brings a twist to spending money called “prosocial spending.”
The Journal of Happiness also published a study exploring this concept:
But if you’re like me, happy and broke … don’t worry … spending time on others is as valuable as money. In his book Authentic Happiness, Martin Seligman says this:
Here is your challenge! Find one kind thing to do tomorrow and just do it. After you master that, try volunteering:
  1. Volunteer at a local school … you can be a positive role model for a child
  2. Spend time at a senior center … you may learn from those who have traveled before you
  3. Fix and serve meals … you can help someone find their next meal, and offer a smile while you’re at it
10) Just Be Yourself – Wear Your Own Shoes
If there is one thing out of this entire list to start doing now, it’s this. Be happy with who you are. You don’t need to “be accepted” or try to fit into other’s expectations. For that matter, you don’t need to fit your own expectations to love yourself and be yourself.
Think: who do you want to be in five years? No matter who you will be, you don’t have to wait five years to be happy. If you love yourself now and enjoy the journey to your future self, you’ll always be content.
If you be yourself today, amazing things will happen.
Living a life that shows who you truly are is the best way to happiness. What if you had to live someone else’s life? We are in an amazing time where people can express themselves and be who they truly are. People will support you, there is something for everyone.
Use this to your advantage. If you’re wearing someone else’s shoes … take them off and put yours on.
11) Organize Now and Set Goals for the Future – Find Your Purpose
Happiness and productivity are linked. *Cough Cough* What a good reason to start making changes! *Cough*
Here are four reasons why the more productive you are, the happier you’ll be:
1. Make a To-Do List … And Stick to It
The more you accomplish, the better you will feel about yourself! Whether these tasks are big or small … it doesn’t matter, just get ‘er done.
The only key is finishing the task! When you scratch off a task from a job well done, your brain releases dopamine and quite literally improves your mood.
2. Set Goals SMART Goals
Make sure your goals are SMART (specific, measurable, attainable, relative, timely)! Setting these types of goals can give your self-esteem a real boost.
Not only that but now you have something to look forward to! When you have a purpose, you will be happier to jump out of bed and tackle the challenges of life.
3. Manage Your Time Wisely
When you’re on a productive streak, hitting a spot with nothing to do can be discouraging. The better you manage our time, the more productive your days will be.
The more productive your days … well … the happier you will be too!
4. Find Purpose in Your Productivity
Productivity is important, but it doesn’t mean always being busy. Being busy means doing more and more things. Being productive means doing something with a purpose.
What is it you want out of life? What are your goals? Answer these questions for yourself and align your productivity with them.
As illustrated by Einstein, true happiness can only be attained when you work for your passions and goals. I challenge you to review this list of happiness hacks. Make a list of what you want to try today and stick to it! Put these in your schedule and set some goals. Manage your time and make a productive leap towards happiness! Life is short. Make it count.

Key Takeaways

1. Take Care of Your Body
2. Respect Your Mind
3. Cultivate Relationships
4. Be Yourself
5. Be Powerful

We want to be – so desperately – happy with ourselves because we are unique … we are free … and we are powerful. Make life yours and be your very best self.

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Best IQ Option Strategy 2020 - Part 2 - YouTube

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