Month: April 2022

The Top Books on Willpower and Self-Discipline

Top Books on Willpower and Self-Discipline

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Do you wish to improve your willpower? Are you looking for self-discipline books?

Willpower and self-discipline are two of the most important skills everyone needs. They are essential for carrying out decisions and tasks, for achieving success, acting with assertiveness and perseverance, and for having more control over one’s life.

Willpower and self-discipline are closely related. In fact, willpower and self-discipline complement each other.

Both willpower and self-discipline mean self-control, self-regulation, resolve, inner strength and determination. They show strength of mind and staying power. They also mean tenacity and perseverance.

Developing these skills does not require hard work and great sacrifices. If this is what you think, then you are completely wrong.

Don’t get me wrong, strengthening these skills require certain degree of effort and perseverance. However, they do not require setting special times for them, and you can really enjoy doing the exercises, especially after you start to see results.

It’s time to build up your tenacity, determination, resolution and firmness of purpose. Young people need these powers, as well as grown ups and older people. There is no age limit for developing them.

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Top Book about Self-Discipline and Willpower

There are many books on self-discipline, books on willpower and books on self-control, which you can find in bookstores, in online bookstores, and in Amazon store. You can also find on the net websites that mention them and write about them.

However, here, I would like to talk about my book on this topic, titled ‘Build Up Strong Willpower and Self-Discipline‘.

I have written this book after studying and these topics, and practicing various exercises for strengthening theses powers for many years.

In this book, I offer advice, tips, instructions and exercises for strengthening your willpower and your self-discipline, so you can use them in every situation where they are needed.

People of all ages will find this book useful and practical. There are many exercises, but you don’t need to practice all of them. Practicing even just a few of the exercises from the book, would be most rewarding.

Don’t worry, you don’t have to spend much time on the exercises. Actually, many of the exercises are related and connected to your daily life and daily routine, and therefore, you can practice them at any time and place you want.

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Habits are strengthened by routine. For building up the habits of discipline, self-control and inner strength, you need to practice the exercises regularly. If you do so, they would become a habit. In time, it would not require effort to manifest will power and discipline.

This book on discipline and willpower is more than just a book.
It is a course with instructions and exercises, teaching you how to strengthen your willpower and self-discipline, so you can use them for any purpose and whenever you want.

After strengthening these skills, you will be able to use them in your everyday life, at home and at work, in sports, for losing weight, for studying, for carrying out decisions and tasks, and for achieving goals.

The advice and guidance in this book are easy to understand and to follow and nothing is complicated.

Without being biased, I believe it is one of the most practical books on self-discipline and willpower.

Theories are great, but only working advice is useful, and this is what you will find in this book.

What Books on Discipline and Willpower Can Do for You?

A good book should give you the information and understanding of the topic, and provide you with practical instructions, advice and exercises. You should always seek a book written by someone who has good experience and understanding of the topic.

Ask yourself the following questions:

  • Do you make promises to yourself and to others, but do not keep them?
  • Do you always look for excuses to avoid carrying out tasks and chores?
  • Are you allowing procrastination or laziness to win?
  • Do you lack the perseverance and staying power to carry out your plans and goals?
  • Are you lacking assertiveness and confidence?

If the above is true for you, then it’s time to start doing something to change the situation.

A good book on this topic should help you overcome and remedy the above-mentioned negative habits.

Following the advice in the above-mentioned book, and practicing the simple, but powerful exercises, would help you in my many areas of your life.

The exercises would strengthen your firmness, enable you to display self-restraint when you need it, become single-minded, gain iron will, and improve your self-mastery.

The inner strength you will gain by following the advice and practicing the exercises would help you:

  • Show assertiveness.
  • Overcome laziness and procrastination.
  • Lose weight.
  • Be more successful in sports.
  • Overcome negative habits and build positive ones.
  • Improve your meditation.
  • Build up inner strength.
  • Help you improve your focus and concentration skills.
  • Improve you decision making ability, and enable you to carry out decisions, despite inner resistance and discomfort.
  • And much more

For more information click on the following link, The Book on Self-Discipline and Willpower.

Some Inspiring Quotes

“Self-discipline is the ability to forgo instant and immediate gratification and pleasure, in favor of some greater gain or more satisfying results, even if this requires effort and time.”

“Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do. Simply, self-discipline enables you to think first and act afterward.”
– Napoleon Hill

“Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It’s a state of mind-you could call it character in action.”
– Vince Lombardi

“The ability to discipline yourself to delay gratification in the short term in order to enjoy greater rewards in the long term is the indispensable prerequisite for success.”
– Maxwell Maltz

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5 Ways Learning a Foreign Language Will Make You Smarter

Learning a Foreign Language

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Although experts believe that half the world’s population is bilingual, only 20% of Americans can hold a conversation in a language other than English. One reason for this is how difficult learning a language can be for native monolinguals, especially as they reach adulthood.

Despite these frustrations, Americans who can push on will see that it’s worth their time. Not only does learning a second language increase your hireability, but it also makes you smarter.

How Learning a Foreign Language Makes You Smarter

Most Americans learn basic second language learning skills at school, but few retain them. However, even if you practice for 15 minutes every day, you benefit from the following.

1. Improved Rationality

Humans are pretty quirky and emotional. Sometimes, we blurt out things we don’t mean or don’t take the time to consider how our actions will impact others. But when you learn and start to think in a foreign language, you’ll be able to slow down and make more rational decisions.

However, the best way to flex your logic muscles is to speak to fluent teachers. For example, when you learn Spanish with Lingoda’s platform, you’ll be studying with native teachers. Since they are more aware of tiny mistakes non-native teachers may miss, you’ll learn much faster.

2. Improved Emotional Intelligence

Many Americans will never experience the difficulties that come with not speaking a country’s national language. But once the situation flips, we understand how important learning a foreign language can be. We also get a glimpse at how difficult it can be to communicate with others.

Although we don’t have to experience a situation to be empathetic, sometimes that’s what it takes.

In foreign countries, many Americans have to become super vigilant about body language, tone, and contextual cues, which also strengthens your observational skills.

3. Improved Creativity

Creativity is often misunderstood to mean “good at art,” but that isn’t the case. A person who’s creative is able to use their imagination to come up with original ideas, which is endlessly useful in any career. When you learn a new language, you’re able to look at the world with fresh eyes.

Take German, for example. The German language has many words that can’t be directly translated into English, like “Wanderlust,” which describes a person who loves to travel. The closest equivalent to that word is “restless,” but it doesn’t have anything to do with traveling.

4. Improved Mental Health

Forgetting things here and there is a natural part of getting older, but excessive cognitive decline, Parkinson’s, and Alzheimer’s aren’t.

While there isn’t a cure for onset dementia or Alzheimer’s, there’s evidence that learning a second language can keep your brain healthy.

More research is needed to find a direct link between bilingualism and a lower risk of Alzheimer’s. But experts already know that challenging your brain can help you stay younger longer, so it’s likely that learning a complex skill could ward off brain disorders and diseases.

5. Improved Adaptability

In our modern job landscape, adaptability is a prized skill. Anyone who learns a new language has to switch their vocabulary on the fly, which helps them deal with uncomfortable situations.

Unpredictability is almost expected when you immerse yourself in a foreign culture or language.

However, someone with a high tolerance of ambiguity will find unfamiliarity exciting rather than anxiety-inducing.

Employers have also found that bilinguals possess more mental agility than monolinguals, which is a big reason why learning a new language can help you excel in sales.

About the Author
Sarilaya Cada is a freelance content writer. She is interested in a wide range of fields, from project management, to education, to engineering.

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Athletes guide to returning to sport post-COVID-19

Athletes guide to returning to sport post-COVID-19

2020 and 2021 have NOT been conducive to sports. If it wasn’t catching COVID-19 itself, the mandated lockdowns and travel bans were enough to throw a spanner in the works for athletes in Australia and worldwide.

It’s fair to say the ongoing absence of, or at least disruption to, sports have caused many Australian athletes to experience an unforeseen decline in physical activity. Not to mention the potential take-up of poor dietary habits, and the consequent loss of athletic performance.

Are you one of the many athletes recovering from COVID-19 and eager to make an effective return to your sport? If so, it’s important to know that your recovery and eventual return to sport will likely be different from your usual turnaround after contracting a common cold.

We spoke to Accredited Exercise Physiologist (AEP) Toby Edmanson from Queensland Sports Medicine Centre about the dos and don’ts for athletes to consider when trying to get back to their pre-COVID-19 athletic self.

Getting back into sport after COVID-19

There’s no easy fix to get you back to your pre-COVID-19 athletic condition. Exhausting your body’s systems whilst experiencing symptoms, or even after the absence of symptoms, may be detrimental to your health.

It is prudent to follow a scientifically guided, measured approach to the re-establishment of your athletic performance. An incremental strategy will help to maximise health outcomes for all athletes.

While an overly conservative approach to your return to sport will delay competition, an overly hasty return may result in adverse health outcomes. With both extremes in mind, let’s break down what you need to be aware of to get back to your pre-COVID-19 physical condition as an elite athlete.

Everyone is different. What works for some may be completely different for you

Everyone experiences COVID-19 slightly differently. However, there are common symptoms among most individuals, such as fever, cough, tiredness and loss of taste or smell. Left untreated, these symptoms may result in more severe illness and long-term complications such as chronic fatigue, myocarditis, shortness of breath and/or heart palpitations.

These factors can increase your risk of developing ‘post-exertion symptom exacerbation’. This refers to continuing symptomology for 3 – 9 months. For the most effective return to sport possible, you must be aware of your individual circumstance either asymptomatic or symptomatic.

Athlete running post-COVID-19

Identifying your level of risk post-COVID-19

The Australasian College of Sport and Exercise Physicians has released a position statement detailing a framework used to assess your return to physical activity post-COVID-19. Firstly, you should identify which level of risk you are, i.e. low, intermediate or high, to determine the appropriate course of action.

Low-Risk

    • You experience mild or no symptoms
    • You experience only upper respiratory symptoms (cough)
    • You are a younger athlete
    • You have recreational exercise goals

Recommended Actions

    1. You should have 10 days of deliberate rest from the onset of symptoms
    2. You should be at least seven days symptom-free before exercising
    3. You should no longer require any medications such as paracetamol


Intermediate-Risk

    • You experience symptoms for 7 days
    • You experience chest pain
    • You are an elite or endurance athlete
    • You have a history of asthma or chronic fatigue

Recommended Actions

    1. Visit your General Practitioner (GP) to discuss whether an ECG is needed to test for levels of Troponin and Chemokine Receptors (CKR) in your blood
    2. If the tests above are abnormal, you should take the recommended actions from the High-Risk classification


High-Risk

    • You have been hospitalised or in ICU due to COVID-19
    • You experience prolonged chest pain with rest and minimal energy exertion
    • You have a history of cardiac arrest

Recommended Actions

    1. Visit your GP to discuss whether an ECG is needed to test for levels of Troponin, Chemokine Receptors (CKR) and Brain Natriuretic Peptide (BNP) in your blood.
    2. If recommended by your GP, consult with a Cardiologist who can administer an echocardiogram and stress test
    3. If recommended by your GP, consult with a Respiratory Physician for a Pulmonary Function Test and chest CT scan
    4. Consult with an Accredited Exercise Physiologist (AEP) who can prescribe an individualised, progressive exercise program and undertake further assessment to ensure a safe return to physical activity. Click here to find an AEP near you.

*This is general advice to get you started. It is recommended to seek individualised medical advice from your General Practitioner or healthcare provider.  

Once you have identified your risk level and taken the associated actions, you’re ready to gradually return to physical activity. Although each phase has recommendations as to the intensity, duration and volume of exercise, there are no specific timeframe requirements as this will depend on your pre-COVID-19 fitness levels.

Assess your individual circumstances and how comfortable you feel through each phase and remember to be kind to your body in the recovery process!

Watch out for Red Flag Symptoms!

It’s important to be aware of key red flag symptoms. If you experience any of the below, take the recommended actions from the High-Risk classification above. These symptoms are:

  • Chest pain or palpitations
  • Breathlessness, out of proportion with expected recovery periods
  • Thrombosis symptoms, e.g. pain and swelling in one or both legs

5 Phases of the COVID-19 Recovery Process

5 Phases of the Recovery Process for athletes post-COVID-19

Phase 1: Returning to school or work

The first phase of the recovery process is returning to school or work. That is, reintroduce yourself to normal daily routines, sleep/wake cycles and normal activities of daily living, absent of exercise.

Phase 2: Returning to light activity

Then, return to “light” activity. This phase of the recovery process recommends starting with 15 minutes of light-intensity exercise (i.e. 40-55% HRMax, or RPE 1-2) on 2-3 days per week. The 15 minutes of exercise remains constant, but you may gradually increase the intensity to moderate-intensity exercise (55-70% HRMax, or RPE 3-4). The recommended modalities of exercise in this phase are walking, light jogging, or a stationary bike.

Phase 3: Introduce progressive exercise training

The next phase is the introduction of progressive exercise training. Start to increase the duration of the current exercise modality to 30 minutes. Then, introduce bodyweight resistance exercises on 1-2 days per week kept at a low volume (i.e. 4-6 repetitions by 2 sets). It’s important in this phase that you remind your muscles how they work and that you pay close attention to having adequate recovery (i.e. sleep and nutrition).

Phase 4: Increase training volume

In the next phase, you should steadily increase your training volume. It is recommended to re-introduce sport-specific training and higher intensity drills such as running and ball drills. It’s important to pay attention to the coordination and skill progression requirements of these drills. In your resistance training, increase the manageable load to the weight you are navigating. Depending on your pre-COVID-19 condition, you may exercise 3-5 days per week, with at least 1-2 resistance training sessions.

By this stage, you should regain pre-COVID-19 confidence in your skills and exercise tolerance. Again, it is important to have sufficient recovery and monitor for any symptoms.

Phase 5: Return to pre-COVID-19 exercise levels

In the final phase, you should return to all pre-COVID-19 exercise levels. In conjunction with your coach, you may progress your resistance and sport-specific training accordingly. Remember to monitor for “red flag” symptoms or concerns upon your full-scale return. An Accredited Exercise Physiologist can help guide you through an individualised, progressive training program.

Read more about exercising after having COVID-19 here.

References:

Baggish A, Drezner JA, Kim J, et al Resurgence of sport in the wake of COVID-19: cardiac considerations in competitive athletes British Journal of Sports Medicine 2020;54:1130-1131.

Elliott N, Martin R, Heron N, et al Infographic. Graduated return to play guidance following COVID-19 infection British Journal of Sports Medicine 2020;54:1174-1175.

Jewson J, McNamara A, Fitzpatrick J. Life after COVID-19: The importance of a safe return to physical activity. Aust J Gen Pract 2020;49 Suppl 40. doi: 10.31128/AJGP-COVID-40.