Month: December 2021

You Are Not Alone

You Are Not Alone

Every life is filled with change and insecurity, and every life includes loss and suffering and difficulties. When we encounter difficult times in our lives, often our initial strategy is to simply run away. But we find that our troubles follow us. Paradoxically, one of the best ways to heal is to turn toward that which is injured within us. It is important to remember that the healing journey is not always about overcoming the difficulties we’re experiencing or about getting well, at least not completely. We all have the capacity to heal, but we have to discover what form that healing is to take.

One of the most difficult things about hard times is that we often feel that we are going through them alone. But we are not alone. In fact, your life itself is only possible because of the thousands of generations before you, survivors who have carried the lamp of humanity through difficult times from one generation to another. Feel yourself as part of the stream of humanity walking together, finding ways to carry the lamp of wisdom and courage and compassion through difficult times.

Several years ago I was giving a talk on compassion with Pema Chödrön in a large hall in San Francisco filled with at least 3,000 participants. At one point a young woman stood up and spoke in the most raw and painful way about her partner’s suicide several weeks before. She was experiencing a gamut of complex emotions, such as agonizing grief and confusion, guilt and anger, loss and fear. Pema had her hold it all in compassion. As I listened to her I could also feel her loneliness, and so I asked the group when she finished, “How many of you in this room have experienced the suicide of someone in your family, or someone really close to you?” More than 200 people stood up. I asked her to look around the room at the eyes of those who had gone through a similar tragedy and survived. As they gazed at one another, everyone in the room could feel the presence of true compassion, as if we were in a great temple. We all felt the suffering that is part of our humanity, and part of the mystery that we share.

If you have lost money or faith, when you are sick or a family member is suffering from illness or addiction, even when a child is in jeopardy, you are not alone. You are sharing in the inevitable trouble of human incarnation. On this very day, hundreds of thousands of others are also dealing with loss of money, a new diagnosis, or holding their sick child. Breathe with them and hold their pain mindfully with yours, sharing in your heart a spirit of courage and compassion. For thousands of generations we humans have survived hard times. We know how to do this. And when we sense our connection, we help each other.

Two women in nearby towns in northern Canada were forced to venture out on a fierce winter night. One was taking her pregnant daughter to the hospital; the other was driving to take care of her ill father. They made their way along the same road from opposite directions, through hurricane winds and pelting snow. Suddenly each was stopped on opposite sides of a huge fallen tree that blocked the road. It took them only a few minutes to share their stories, exchange car keys, and set forth in each other’s cars to complete their journeys.

As you open beyond the self, you realize that others are part of your extended family. Sylvia Boorstein, a colleague and wisdom holder, tells how in Jewish synagogues there is a yearly memorial service for the survivors of relatives whose death dates are unknown—men and women who died in the Holocaust or are buried in unknown graves. Many people will stand for the Mourner’s Kaddish prayer. In temple on this day, Sylvia writes, “I looked at the people standing and thought ‘Can all these people be direct survivors?’ Then I realized we all are, and I stood up too.”

“We are not separate, we are interdependent,” declared the Buddha. Even the most independent human being was once a helpless infant cared for by others. With each breath we interbreathe carbon dioxide and oxygen with the maple and oak, the dogwood and redwood trees of our biosphere. Our daily nourishment joins us with the rhythms of bees, caterpillars, and rhizomes; it connects our body with the collaborative dance of myriad species of plants and animals.

Nothing is separate. Unless we understand this, we are split between caring for ourselves or caring for the troubles of the world. “I arise in the morning,” wrote essayist E. B. White, “torn between a desire to save the world and an inclination to savor it.” A psychology of interdependence helps to solve this dilemma. Through the loving awareness of mindfulness and meditation we discover that the duality of inner and outer is false. We can hold all the beauty and the pain of life in our heart and breathe together with courage and compassion.

Excerpt: A Lamp in the Darkness

The post You Are Not Alone appeared first on Jack Kornfield.

The Best of the “Rest”

The Best of the “Rest”

As Dr. Peter Fowler has touched on in his past blogs, it’s clear one of the most important elements of performance and exercise is rest, and it’s also one of the hardest things to do for some!

It’s essential to listen to your body and gauge how you are feeling as well. If you are physically worn out, take a rest.

Neglecting the recovery stage can lead to injuries. More people are trying to find more ways to include recovery in their programs.

Outside of the big rocks of recovery already discussed, which other recovery interventions can be beneficial?

Read below other recovery interventions explained by Dr. Peter Fowler of The Recovery Project

Other recovery interventions:

Hydrotherapy

There is now a good body of evidence supporting the use of hydrotherapy for recovery. This could be active pool recovery, cold water immersion, hot water immersion and/or contrast water therapy (alternating between hot and cold water immersion). Please refer to the section below ‘Should I use an Ice Bath?’ on factors to consider when using cold water immersion.

Compression Therapy

There has also been a fair amount of research conducted on the effects of wearing both commercial (e.g. Skins, 2XU) and Medical Grade Compression Garments on recovery. The evidence suggests that they are beneficial for perceptual recovery outcomes and potentially reducing muscle oscillation during exercise, which could reduce the feeling of soreness post-exercise.

There has been less research conducted on Compression Boots, but this ‘dynamic’ form of compression has been shown to be more effective than the ‘static’ form of compression provided by compression garments. The advantage of the static compression garments is that they can be worn longer (i.e. in between training sessions or overnight), so they can be used in conjunction with compression boots.

Heat Therapy

Whilst there has been less research conducted on this form of recovery, there is some good preliminary evidence supporting the use of heat therapy for recovery. In particular, by upregulating beneficial proteins for repair, which also has implications for injury recovery.

Active vs. Passive Recovery

In general, active recovery (e.g. a light strength/conditioning session, pool recovery, going for a walk in nature) should be prioritised over passive recovery (e.g. sitting in a pair of compression boots or a sauna etc.), but this will depend on the training phase, what you’re recovering from and what you’re recovering for.

The Placebo Effect

Much of the positive evidence for recovery strategies lies with an enhanced perceptual outcome of recovery, often attributed to an individual’s belief in the modality or the placebo effect. Indeed, evidence exists whereby recovery strategies have not improved fatigue levels further than that of the placebo effect. As a result, whilst there are certain scenario’s where you might want to make certain recovery strategies compulsory, in general, as long as the intervention is not going to do any harm, individual preference and choice should be prioritised. In this scenario a Recovery Points System, like this can be utilised.

Recovery points system

SHOULD I USE AN ICE BATH?

The ultimate objective for cooling is to reduce deep muscle temperature, in an attempt to favourably reduce blood flow and metabolism at the affected muscle site, in an effort to diminish the pain and soreness associated with inflammation as a result of muscle damage.

Due to the greater heat conduction properties of water, cooling via water immersion has been shown to have the most effective results in reducing muscle tissue temperature.

Given the role of inflammation in adaptation to a stressor, recent evidence suggests that using an ice bath can reduce adaptations that you get from training, particularly strength training.

Therefore, when making decisions around which recovery interventions to use, you can think about the following 3 things…

1. How long is your recovery window?

    • How long until your next session or competition?
    • Is it short (i.e. less than 24 h) or long (24-72 h)?

2. What you are recovering from/What was the level of stress?

Have you done a strength training session where mechanical muscle damage is more likely to have occurred or an endurance training session where metabolic fatigue is more likely to have occurred?

3. What you are recovering for/What do you want the outcome to be?

  • Is your next session important?
  • Do you want to promote adaptation or is performance more important?

Based on this, an example of when you would use an ice bath is if you had a short recovery window (i.e. two competitions in one day), you were recovering from a high level of stress (i.e. a competition) and you are recovering for another important competition. In this scenario, all you are concerned about is performance and you are not worried about the potential negative effects of the ice bath on adaptation.

Recovery can be periodised in other ways also. For example, across a training week in team sports you may want to use an ice bath immediately following a match to reduce the pain and soreness associated with mechanical damage. Then, in the following days use interventions that are going to increase blood flow (e.g. compression and heat therapy) to reduce metabolic fatigue and increase muscle function.

There are many more nuances and examples, but unfortunately this is all we have space for within this blog!

TOP RECOVERY TIPS

1. Make sure you’re training enough to warrant recovery! You can go the other way and over-recover too. There is no point in finding out what ice-bath protocols to use or what type of compression garments to buy if you’re only training twice a week.

2. Once your training load is enough to warrant a recovery strategy, focus on nailing the “big rocks” first (sleep, nutrition and rest) before you worry about any other interventions (the icing on the cake).

3. Yes, sleep is important, but remember you can’t ‘produce’ it nor be too prescriptive around it. Instead, make sure you don’t have any detrimental habits that may be sabotaging your sleep and that you’re getting enough mental and social rest during the day too. If you’re doing all this and are still excessively fatigued during the day, then seek-out a suitably qualified sleep consultant or sleep medicine physician for help with your sleep.

4. To determine the most appropriate recovery intervention, think about your; 1.) recovery window; 2.) what you are recovering from; 3.) what you are recovering for.

Speak with a professional

Accredited exercise professionals are university-qualified who are equipped with the knowledge and skills to improve health, fitness, well-being, performance, and assist in correct recovery methods.

To find an accredited exercise professional near you, click here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started.

Written by Dr Peter Fowler. We have partnered with Nike Australia Pty Ltd for this article series. The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

Little White Lies = Big Fat Problems


Why tell the truth?

According to a 2016 study, one in six Americans are on some sort of psychiatric drug, mostly antidepressants. Imagine what it is now. The statistic alone is depressing. But what if our unhappiness epidemic has way more to do with us than we know (or are willing to admit)? What if one of the reasons we have trouble sleeping, toss and turn at night, grind our teeth, and need that cookie, drink, or pill is from the anxiety that comes from managing all we’re not saying (aka lying about)?

Maybe it’s us…

Yes. We’re calling us liars. But aren’t we practically born liars? The minute we figured out how to talk, didn’t we figure out how to lie? Whether it was to get out of trouble or get another cookie from Dad when Mom already said no.

No?

Obviously, lying isn’t something any of us are particularly proud of. It’s why we hide the fact that we lie in the first place. And not only do we hide our lying, we spend an inordinate amount of time trying to justify it, defend it, and/or blame it on anything else but our own sneaky and cowardly selves.

But not to worry. We are not alone.

In a study by Robert P. Lanza, James Starr, and B.F. Skinner (University of Pennsylvania and Harvard University), two pigeons were taught to use symbols to communicate information about hidden colors to each other. When reporting red was more generously reinforced than reporting yellow or green, both birds passed through a period in which they “lied” by reporting another color as red.

So you see. Even pigeons lie for a “cookie.”

We’re trained early on that when we don’t do what we said we’d do or when we’re caught doing something that is frowned upon (e.g. allegedly cutting up all of your mother’s favorite Pucci scarves to make clothes for your Barbie), so long as we feel terrible, look sad, and say we’re sorry (whether we mean it or not), we’re decent people. Even as adults, most of us still think that as long as we feel guilty that we, for example, didn’t call our mother and we have a legitimate enough excuse to go with it, well then, we’re doing okay. But, here’s a question for you: Does feeling guilty, so long as we have an acceptable excuse, really make us a decent human? Or does it make us, more accurately and simply, well-intended liars?

What do you think?

Worse than just feeling guilty or justified or sincerely having meant well, lying also has other repercussions. It has gotten us into a bit of a bind. The real reason we don’t and cannot fully believe in ourselves and our dreams is because out in the real world, we are not fully being ourselves. We have wrapped ourselves pretty darn tight in the pretense of who we want people to think we are.

Even worse, lying affects our health.

In a study by Dr. Anita Kelly and Lijuan Wang, PHD (University of Notre Dame), entitled, “A life without lies: How living honestly can affect health,” they found that Americans average around 11 lies per week. In the study of 110 people over 10 weeks when half of the participants had to stop telling major and minor lies, their health significantly improved.

Some of lyings other side effects include:

Secrets create reality. The act of keeping and hiding a secret is what gives it weight and credence. We hide it because we want it to go away, but that is exactly what causes the opposite result.

Secrets hide the real you. If you hold onto secrets long enough and insulate yourself with them, in a sense, you become your secrets.

Secrets manifest problems elsewhere. Secrets isolate you.

Building a relationship on a foundation of secrecy and lies is like building a house directly on sand. You cannot sustain deep connections with people who only get to see the carefully edited “you.” When you don’t say what you think, people don’t know you. You never feel fully loved for who you really are.

So how do we do it? How do we speak the truth when our species is seemingly hardwired for lying?

Learning to tell the truth is an art. If you can start to see and feel the difference between who you are being when you are honest and who you are being when you are not, you can bridge the gap. In order to have true love, intimacy, and real connections, we must not only lighten up about our dark side (our liar), but have honest conversations about the hard stuff.

Transparency, what we all aim for, is sharing the real you. Unfiltered and unrehearsed. When you are being fully transparent, everyone in your life gets the real, unedited you. You feel totally alive, honest, current, and are dealing in your life fully.

After twenty plus years of coaching and thousands of clients later, we can’t tell you how many people, once they cleaned up their lie list and had tough conversations to resolve the big ones, felt a real relief of depression symptoms.

OK, fine, that’s a lie. We could tell you. We just won’t.

Seems the saying, “the truth shall set you free,” isn’t just old. It’s TRUE.

If we were going to radically change the world, we’d eradicate lying. Everyone has a list. Make yours. Some are easy to fix and some are not. Know your brand. Pick the one brand you are going to eradicate. Proudly tell on yourself, rat out (scientific term) how you do it. Have the hard conversation.

What if the conversations are only really “hard” because you haven’t had them yet?

Have them.

Love,

Beth

P.S. Inner.U LIFE is a 12 session online course that gives you the tools to hack into your own life, hone your dreams, and have every last thing you want in the areas that matter most to you: CAREER, MONEY, LOVE, TIME, etc. Do this life thing better from wherever, whenever!


Beth Handel is the Co-Founder of Handel Group®, a seventeen plus year executive life coach (back when it was totally unheard of and not cool), who has taught thousands of clients to human better. Beth is the one who (already great, top of the top) CEOs, venture capitalists, and gurus go to. From Live Nations’ Michael Rapino to Gary Vaynerchuk to NFL players Justin Pugh and Nolan Carroll to singer Michelle Williams to name (drop) a few. She founded Handel Group with her sister, Lauren, almost two decades ago and has developed it into a multi-platform business with Corporate, Life Coaching, Education, Sports and Product Divisions. The Handel Method® is a unique, cutting edge, straightforward, brutally honest methodology that has been taught and developed at over 50 universities and institutes of learning worldwide, from MIT to Stanford University School of Business to Yale to Columbia to NYU and the New York Public School System. Beth’s coaching style, mad skills, and tool kit, plus the humor and honesty she wields as she owns her own dark side is exploding now, as the world implodes, and the truth about humanity can no longer be contained, even in a pandemic. What truth? Beth’s… She has worked with public and private companies delivering doubled and tripled sales, integrating previously “warring” divisions, and identifying obstacles to signing multi-million dollar contracts in short time frames. Beth’s ability to evolve corporate culture and bring about exponential financial growth has become her legacy.

Image courtesy of Sound On.

Know Your Worth Quotes – You Deserve the Best in Life

Know Your Worth Quotes

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A collection of know your worth quotes for inspiration, motivation and boosting your confidence.

Be aware of your worth. This will give you confidence and inner strength.

Being aware of your worth does not have to be shown in an extrovert manner. It’s just calm confidence in yourself.

You have to become confident about your worth, trust yourself, and be aware of the skills you posses. Feelings of self-worth communicate themselves to others unconsciously and without making a fuss about it.

When speaking of self-worth, I mean your worth as a human being, as a living creature. This has nothing to do with boosting the ego. You are as important as every other person, poor or rich, famous or unknown.

Here is our collection of amazing know your worth quotes.

Know Your Worth Quotes for Confidence and Motivation

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” – Norman Vincent Peale

“Because one believes in oneself, one doesn’t try to convince others. Because one is content with oneself, one doesn’t need others’ approval. Because one accepts oneself, the whole world accepts him or her.” – Lao Tzu

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.” – Bruce Lee

“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” – Lucille Ball

“Don’t measure your worth by the amount of money you have, but by your wisdom, kindness, common sense and skills.” – Remez Sasson

“Each time we face our fear, we gain strength, courage, and confidence in the doing.”Theodore Roosevelt

“Know your worth, hold your own power, be you.” – Morgan Harper Nichols

“Don’t look at people as better than you. You are as good and as talented as they are.” – Remez Sasson

“Owning our story and loving ourselves through that process is the bravest thing that we’ll ever do.”Brené Brown

“Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness.” – Louise Hart

“Don’t belittle yourself. Be big yourself.” – Corita Kent

“You were not born a winner, and you were not born a loser. You are what you make yourself be.” – Lou Holtz

“Know your worth. People always act like they’re doing more for you than you’re doing for them.” – Kanye West

“You have great skills, but you are not aware of them. You need to discover what they are.” – Anonymous

“It is confidence in our bodies, minds, and spirits that allows us to keep looking for new adventures.”Oprah Winfrey

“If you’re following your dreams, you’re doing something you love and that you believe in yourself for.” – McKayla Maroney

“Low self-esteem is like driving through life with the handbrake on.” – Maxwell Maltz

“People will treat you as you as you feel you are worth.” – Remez Sasson

“If you wish to be treated respectfully you need to respect others.” – Anonymous

“Don’t allow feeling of incompetency make you feel small.” – Anonymous

“When you know your worth, and are sure about it, what people say to you or about you would not affect how you feel about yourself.” – Remez Sasson

“You are a big and as important as everyone else.” – Anonymous

“People who are confident, display greater willpower and self-discipline at work and in pursuing their dreams and goals.” – Anonymous

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“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” – Ralph Waldo Emerson

“Our sense of self-worth is the single most important determinant of the health, abundance, and joy we allow into our lives” – Dan Millman

“Always strive to do better than your best.” – Remez Sasson

“If you wish to progress at your job, prove your worth by being confident, original and creative.” – Anonymous

Know Your Worth Quotes for Self-Esteem

Confidence is a habit that can be developed by acting as if you already had the confidence you desire to have.” – Brian Tracy

“With a strong desire you can be as successful as you wish to be.” – Remez Sasson

“When you feel good about yourself, others will feel good about you, too.” – Jake Steinfeld

“True worth is not measured by how much money and possessions you have.” – Anonymous

“Self-worth comes from one thing – thinking that you are worthy.” Wayne Dyer

“When teachers doubt your potential, show them how wrong they truly are.” – Ace Antonio Hall

“Don’t waste your energy trying to change other people’s opinions about you. Be confident, no matter what they think of you.” – Remez Sasson

“You are as wise and as powerful as the people you adore. You only need to realize this.” – Anonymous

“Your problem is you are too busy holding onto your unworthiness.” – Ram Dass

“Trust yourself, trust your abilities, and don’t listen to people who tell you that you cannot succeed.” – Anonymous

“When you realize your worth, your confidence starts to grow. and people begin respecting you more.” – Remez Sasson

“If you choose to be fearless, then be fearlessly authentic not an imitation of someone you envy.” – Shannon L. Alder

“As soon as you trust yourself, you will know how to live.” – Johann Wolfgang von Goethe

“Strong people have a strong sense of self-worth and self-awareness; they don’t need the approval of others.” – Roy T. Bennett

Know Your Worth Quotes

Quotes Directory >> Know Your Worth Quotes

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15 Articles on the Law of Attraction You Should Read

The Law of Attraction Articles

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The law of attraction is the attractive, magnetic power of the Universe that manifests through everyone and through everything.

It is part of the creative power of the Universe. Even the law of gravity is part of the law of attraction.

This topic has become popular in the last twenty years. You can now find many articles and books about it.

The law of attractions is the power that activates creative visualization, the technique of visualizing goals and dreams, in order to make them come true.

Can the law of attraction produce real results? Are there any instructions on how to use? How to use it effectively? You can find the answers in the articles below.

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If you wish to learn more, get complete guidance on how to use the law of attraction and creative visualization, and how to manifest the things you want, read my guide on this topic, Manifest and Achieve Whatever You Want.

I have collected here 15 of the best articles on the law of attraction from this website. You can find more articles, here, at this website, as well as articles about creative visualization.

The Law of Attraction Articles

Here is a selection of best of the law of attraction articles from our blog.

The Law of Attraction – Meaning and Definitions
The law of attraction is the attractive, magnetic power of the Universe that manifests through everyone and through everything. It is part of the creative power of the Universe. Even the law of gravity is part of the law of attraction…

How to Make the Law of Attraction Work for You
Do you sometimes wonder how to use the law of attraction? The law of attraction is not a new idea. It has always been here from ancient times, and people have always used it. Hunters, who painted scenes of hunting on the wall…

Your Mind Is a Magnet of Success
The power of the mind is like a magnet, it can draw certain events, circumstances and people into our life and repel others. Your mind can be a magnet of success, and it can be a magnet of failure. This depends on how you use it…

The Law of Opulence – Meaning and How to Use It
The law of opulence is the mental law of success. Through this law you can attract things, people and events into your life. This law is now known as ‘The law of Attraction’, and the technique that uses it is called creative visualization…

The Law of Attraction – Information and Guidelines
Nowadays, we hear so much about the law of attraction and how it can change our life. Books, websites and courses teach it, some of them promising quick and easy success and wealth…

Three of Neville Goddard’s Most Powerful Manifestation Techniques
For many people, Neville was one of the most charismatic and substantive purveyors of the new thought philosophy. He wrote more than ten books on the topic…

Can You Really Attract Into Your Life Anything You Want?
Can you attract into your life anything you want? Can you really use the power of your thoughts and imagination to create what you want? Does the law of attraction really work?…

Learn How to Use the Power of Feelings to Energize Your Thoughts
You have probably heard about the law of attraction and creative visualization, and you might have already tried them successfully or unsuccessfully. These techniques use the power of imagination…

10 Ways to Manifest Your Dreams
You can manifest your dreams? Ask yourself, what specific quality of life will the object of my desire bring to me? Why do I want this? Will it bring more love, harmony, joy, peace, wisdom or prosperity?…

How to Attract Money and Wealth into Your Life
Can you attract wealth and money into your life? This is a question many people ask. The word wealth brings into the mind thoughts about riches, plenty of money, and the ability to buy and enjoy whatever one wants…

What Is the Law of Attraction – How to Make It Work?
What is the law of attraction? How does it work, and does it really work? There is so much talk about the law of attraction. Why there is so much buzz about it? Let’s start by defining what the law of attraction means…

Why the Law of Attraction Is not Working?
Have you read articles and books about the law of attraction or took part in courses and workshops, but you see no results? Do you wonder sometimes whether the law of attraction works at all…

How to Shape Your Life with the Power of Thoughts
Think about several events that occurred in your life, and try to remember what kind of thoughts were in your mind, before the event took place. You might be surprised to discover that in many instances…

The Magical Science Behind The Law of Attraction
Many people are interested in learning how to create the life they desire and attract abundance, but are still looking for a way to ground the magical science behind the law of attraction in some kind of scientific reality…

41 Law of Attraction Quotes that Will Transform Your Life
Read our collection of the law attraction quotes and let their words inspire you to attract and to manifest success…

“The world is full of abundance and opportunity, but far too many people come to the fountain of life with a sieve instead of a tank car, a teaspoon instead of a steam shovel. They expect little and as a result they get little.”
– Ben Sweetland

“What you radiate outward in your thoughts, feelings, mental pictures and words, you attract into your life.”
– Catherine Ponder

More articles, advice and guidance on the law of attraction.

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Ideas for Getting Your Kids into Nature

Getting Kids into Nature

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How to make being outdoors fun and even rewarding for kids inclined to stick to their screens?

Tearing your children away from their screens and into the backyard, let alone the woods, can be difficult, but the slew of benefits that the outdoors provides kids’ minds is ample reason to give it a try. Happily, there are lots of ways to make nature as stimulating as the activities kids like to do inside.

Here Are Some Ideas for Getting Your Kids into Nature

Set up Treasure Hunts

Make a short, simple list of things for your kids to look for outside such as “a shiny object,” or “something you can hold liquid in.” The satisfaction of finding the objects turns it into a reinforcing activity, and it will keep them outside in search of the next list item.

Identify Things

Get a book with pictures about birds, bugs, leaves, trees, or flowers in your local area, and go outside looking for specific creatures in the book to identify.

Matching leaves to pictures and names have a reinforcing treasure hunt kind of appeal. The same goes for bird calls.

Give Them the Tools to Discover

Gifts like a bug box, a magnifying glass, or a shovel will promote ways to explore the outdoors with a fun new tool that feels professional and empowering.

Go to an Outdoor Performance

Parks in almost every city have performances for kids, many of which are free. If your child cannot take her eyes off Nickelodeon, take her to a puppet show in the park.

For older kids who like movies, take them to outdoor plays and musicals.

Start a Collection

You can find small parts of nature like rocks or shells almost everywhere, and starting a collection adds appeal, giving a kid motivation to search and therefore spend time outdoors.

Just make sure you are not in a state park most have rules that do not let you bring anything home.

Use the Technology to Your Advantage

If your kid is hooked on any and all electronic devices, have him bring along a camera or phone and create video or photo journals of various nature trips.

He will still be near a piece of technology, but he will be using it to focus on the world around him.

Go Fruit or Vegetable Picking

Coming home with a basket of food that they have gathered on their own is both rewarding and might make them appreciate their food, and where it comes from, more.

Plant a Garden

Tracking the progress and seeing the eventual product of a seed your child planted provides a different, deeper sense of achievement than beating a difficult level in a video game or getting a lot of likes on your last Instagram.

Take a Hike

Walking on a trail to a waterfall or breath-taking view also gives kids a sense of accomplishment, rewarding them for their physical efforts during the hike.

This goes for bike rides, too. If there is a swimming hole at the end, they will even be able to cool off. Just do not forget to bring snacks and take short breaks to keep their energy up!

Make Art Projects

For the kids who would rather sit inside with some arts and crafts, get them to use objects from nature for their art.

Picking flowers to press onto paper, using berry juice as paint, or collecting pinecones and rocks to decorate are ways to infuse nature into activities they already enjoy.

Build Something

You can also reverse the process and make art with your kids that will support and nurture the natural world things like bird feeders or flower boxes. Kids will keep coming back to watch an object they created provide for other living things.

Always Lead by Example

All the advantages that nature offers ring true for adults, too, especially for stress relief and mood improvement.

Try to get outside with your kids not only will it show them how important spending time in nature is, but you might find you enjoy it just as much as they do.

About the Author
Trishna Patnaik is a BSc (in life sciences) and MBA (in marketing) by qualification but an artist by choice. Previously a corporate professional, she realized that she wanted to do something more meaningful. She found her true calling in her passion, painting. Trishna is now a full-time professional painter based in Mumbai, as well as an art therapist and healer.

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21st Century Skills: How to Be a Good Worker in Any Field

How to Be a Good Worker

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In our modern world, it’s not enough to have a good set of professional skills to land a decent and well-paid position. And you have probably noticed that employers pay attention to people’s soft skills even more.

Surely, it depends on the profession, but if candidates have similar abilities, the only thing that will help you win is interpersonal skills.

Every modern employee seeking a great position should be aware of 21st-century skills that are universal and can be applied in any sphere.

This information will be highly relevant to you if you are starting your career path or want to land a different job. It’ll be useful for performing at work and building a professional resume.

In this article, you will discover a set of universal job skills that will enable you to become a professional in any career.

What Are 21 Century Skills?

Let’s go deeper into the notion of 21st-century skills and define whether it concerns an employee’s good habits or something more. We understand that these are skills and abilities without which it’s impossible to survive in the competitive job market in the 21st century.

Today businesses, educators, and governmental agencies need a person to be versatile and able to adjust to rapid changes.

A highly changeable society and workplace require these applied or soft skills so that a person performs different tasks in different positions and be prepared for them mentally.
The scientists have grouped these skills into three main areas:

Learning and Innovation Skills

If you want to become a successful worker mind you have developed critical thinking, problem-solving, communication, collaboration, creativity, and innovation.

Digital Literacy Skills

Our digitized world makes it crucial that a person masters information and media literacy, as well as Information and communication technologies.

Career and Life Skills

And the final set of skills includes flexibility, adaptability, initiative, self-direction, social, cross-cultural interaction, productivity, and accountability.

Now you know the basics and have a picture of what the concept signifies. Let’s move to the list of universal job skills.

Learning Framework

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Image source: commons.wikimedia.org

5 Top Skills You Need to Master

We are sure that you have excellent professional skills, and now it’s time to explore which abilities can make you a successful worker. Some skills are inborn, and the others you need to develop as it depends on personality.

Train and learn to become a better version of yourself and reach new heights of success.

Teamwork

Teamwork is one of the most essential job skills in the modern world, and a person needs to know how to effectively interact with colleagues, clients, and superiors.

Many jobs require team collaboration, and the company will not progress if the staff is not doing well.

You should be able to build healthy relationships with the environment and manifest your personality properly.

In order to become a good teammate, it’s not necessary to give up on your needs and ideas to please someone else. You should feel free in a team, be honest, respect others, and build communication in a way to be heard and respected.

It’ll help you to achieve new goals, find like-minded friends, and boost your company productivity.

Empathy and active listening are among the keynote elements of a strong team. When you understand people’s motives, it becomes easier to communicate and collaborate with them. Meet after work, spend breaks together, and use social media, and different services like the Slack communication platform to keep in touch.

Multitasking

Today, everyone is aware of this concept, but not all can apply it in real life. Frankly speaking, you must master multitasking as it is the main prerequisite for your growth and success.

At any position you land, there will be an influx of different tasks and duties. In order to keep balance and avoid burnout, pay attention to tips and develop these soft skills.

First of all, you need to prioritize the tasks and complete them according to the level of importance and urgency.

Train to plan your work, and this ability will help you manage a bunch of tasks successfully. Consider that multitasking is not only about quantity but also quality, and you should do your work well.

It’s essential to avoid distractions to boost productivity and perform more tasks. Learn to delegate work to reduce your tension and meet deadlines.

Flexibility

A successful worker can adjust to unpredictable circumstances and not lose self-control and productivity. It’s priceless to meet changes without stress and help others.

For instance, your company gets an urgent project with tight deadlines, and some team members cannot join. In this situation, you should keep calm and deal with unexpected tasks effectively. It may be challenging to develop this skill, but we can help you with it.

Firstly, develop a trustworthy and supportive environment in a team to rely on them when necessary.

Another crucial tip is to plan your tasks not to miss anything out when something unexpected comes, and you can delegate it to someone.

Always measure risks and stay calm, as nervousness is detrimental to a fast and effective work process.

Open-mindedness and an optimistic mood are useful in any situation with any person, so focus on the positive.

Public Speaking

The ability to speak in a group is one of the most highly valued job skills. It can help you build a strong leadership position and occupy important roles in the workplace. This soft skill requires you to know how to engage with the audience and have excellent communication skills.

When you make presentations to your colleagues or any other group of people, it’s vital you feel confident in any circumstances. And here, we mean the ability to attract the audience’s attention both during online and offline meetings.

Public speaking entails not only your communication skills but also abilities to benefit from different technological advancements when delivering a speech. A Movavi slideshow maker is a useful tool for visual reinforcement of information.

In order to develop public speaking skills, you need to train your articulation, maintain eye contact, and learn to assess the needs of the audience. Speak in front of a mirror, your friends, and your family, or record yourself to improve this soft skill.

Time Management

In the list of professional skills, time management occupies a significant position as it signifies a worker is well organized. Knowing how to deal with your time properly is useful for any profession. It means that you are less stressful, and can complete more tasks in a shorter time that leads to success.

Employers pay attention to this skill since an individual who practices good time management can better achieve goals and objectives.

However, this skill should not be a simple phrase in your CV, and you have to prove it by examples. Here you can add that you meet deadlines, know well how to schedule, appoint meetings, solve problems, and prioritize tasks.

If you want to develop this skill before applying to a job, train a lot and learn to plan.

When completing different tasks, set time and take breaks between them. There are many useful programs for planning and scheduling, like the Scoro Time-Management tool. Once you practice organizing your time, you will benefit from productivity increase, efficient workflow, and less tension.

Conclusion

Now you can become a professional in any field as these universal tips apply to everyone willing to succeed.

Do not be afraid to learn something new during your life, as the more you know, the more you achieve. When trying to master all these skills, do not overdo as we’re all different, and it doesn’t mean that everyone should be open-minded leaders.

In any case, a person with positive thinking will attract employers and become a successful worker.

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