How To Reduce Stress (Part 2)

stress

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read Part 1, click here

3rd step – organize yourself and communicate

organize yourself

 

Organize

Managing your schedule helps limit stress and to do that, here’s what you can do :

  • Prevent an additional 10 to 20 minutes on your travel times.

  • Make a list of priority tasks to do and not to do.

  • Identify bad habits, tasks to eliminate and tasks to delegate.

  • Automatize a maximum of tasks.

  • Focus on taks that immediately bring visible results

  • Avoid to scatter you.

  • Stop these time consuming habits like reading your emails as soon as they arrive of watching your smartphone as soon as there is a notification. Tamagochi  is a toy, not a lifestyle.

  • Do things in their time. Each task, even minimum, must be completed before moving on the next one. This method allows you to improve your concentration and the satisfaction of having completed a task is very motivating.

  • Pause during the day and cultivate your patience. In a situation where you have to wait, take the time to relax instead of sighing and complaining. For example in a queue for a counter, use that : Wait = relax and breathe deeply. Concentrate on yourself in a positive way and on the present moment.

Communicate

  • Stress is often born from the fact that we don’t know what our interlocutors expect from us. We can’t read people’s minds, so don’t hesitate to ask clearly what people expect of you. Dare to ask questions and create a direct communication. Banish your ego and think that you aren’t absolutely right. You can also avoid sensitive topics.

  • Say « no ». If you can’t render a service someone asks you because you have no time or no resources or you don’t want to take additional responsibilities, then explain that to your interlocutor. Your interlocutors will understand the situation and you will find an arrangement. It’s better to say « no » from the start than to force yourself to keep your commitments. With this attitude, you will avoid being overwhelmed.

4th step – turn away or adapt and accept

 

turn away

 

accept

 

  • Avoid the trigger elements of stress. Limit your contact with people who stress you. Be aware of your environment and control that. For example, use an alternative road to avoid traffic jams. Turn off TV to avoid listening to information that makes you anxious. If you did the analysis of 20% of sources that bring you 80% your stress, you know the people that you must see the minimum or eliminate them from your contacts.

  • Adjust yourself by being willing to compromise. Be assertive by adapting your requirements and avoiding perfectionism.

  • Reframe conflicts by analyzing the problem in a positive way. Look at good things and find benefits of the situation. Focus on positive elements.

  • Accept the trigger of stress and admit that you can’t control everything.

  • Looking for opportunities to improve yourself. Concentrate on what this stressful situation can teach you. Follow the principle of this quote : « What doesn’t kill you , make you stronger » and ask yourself these questions : « How can I get better with this experience ? What did I learn ? ».

  • Forgive. Accept that others make mistakes (because you also make mistakes) and try to evacuate any feeling of anger. When you free yourself from all this negative energy, it’s easy to resume your projects.

In summary « The greatest weapon against stress is our ability to choose one thought over another » as William James said.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Techniques To Learn Quickly And Efficiently Based On Science (Part 2)

learn

I watched an Olivier Roland’s video  and I learned good stuff.

If you didn’t read the Part 1, click here .

Ok, this software used in the scientific study is not accessible for more than 80 % of the population but there are several software that can allow you to improve your intelligence like that used in the scientific study.

There is IQ Mindware. There is another one that is open source so free called Brain Workshop. These software are for people who really want to improve their intelligence because they are based on the principle of Dual n-back . It’s very difficult and it’s the only way to improve your intelligence.

The results of this scientific study showed that the maximum gains obtained with 20 minutes of training per day for 19 consecutive days. This is 10 % improvement with the 8 consecutive days of training and 44 % with 19 consecutive days of training.

Train your brain with IQ Mindware or Brain Workshop (I use this one) will allow you to improve your concentration and motivation. Everything you need to improve your ability to have successful projects.

Meditation

meditation

Meditation is excellent for improving your concentration. Before, I was often lost in my thoughts when I was doing a task and in the end, this task was done badly. Have you ever been lost in your thoughts when you were doing a task ?

Meditation is cool because you can do this in 5 minutes a day and you don’t need any equipment. You just need a little time and a quiet place. You see meditation is accessible to everyone and can be done by people of all religions or these who have no religion.

The goal of meditation is to train your concentration. That means to focus your attention on something specific. For example in bodybuilding, when you do the dumbbell curls, you fix your attention on your biceps. Meditation is a simple and effective way to become aware of your « parasitic thoughts ». These « parasitic thoughts » that make you no longer focused on your task and lost in your thoughts. When you realize that you’re lost in your thoughts, you can redirect your thoughts to be focus again on your task.

Scientific studies have discovered and are still discovering meditation’s benefits like an enormous reduction of stress, anxiety, anger, depression, immune system improvement, positive emotional improvement and a better attention. For people with hypertension, there is a decrease in blood pressure and an increase in longevity of 23 %. Scientists always find new benefits in meditation.

And

and

Meditation improves health AND also intelligence as ability to manage emotion, increase concentration, reduce attention problems, increase memory and visual processing capacity, improve learning ability and reduce your risk to multi-task. Doing multi-task ruin your productivity.

If you want to enjoy meditation’s benefits, you can start with a simple exercise without equipment today :

  • You sit comfortably in a quiet place. If you want you can sit in the lotus position but it’s not obligatory. You close your eyes and take 3 deep deep breaths to relax. Once you relaxed, you focus on your breathing. You focus on your inhalation and your exhalation and the goal is to concentrate as long as possible on your breathing

While you are going to think about your breathing, full of thoughts will come constantly and it’s normal. It’s destabilizing but there is a technique for your mind to be less distracted. The technique is to count the number of your inhalation and exhalation.

  • When you inhale, you count « 1 » in your head (don’t speak) and when you exhale, you count « 1 » then when you inhale, you count « 2 » and when you exhale, you count « 2 ». You do it from 1 to 10. When you’re 10, you count upside down from 10 to 0. When you realize that you’re lost in your thoughts and you’ve lost count of the number of breathing, you start again at « 0 ». You don’t give up until you’ve been able to count from 0 to 10 and 10 to 0 without interruption at least once.

You’ll see that many thoughts will come because it’s absolutely impossible to think of nothing. Don’t worry, it’s normal. As soon as you realize that you’re lost in your thoughts, come back to focus on your breathing without feeling any particular guilt.

Do this simple meditation 5 minutes a day will give you many benefits that I quoted in this article.

Scientific studies

scientific study

Here is a list of scientific studies concerning benefits meditation.

« A Randomized Controlled Trial Of Compassion Cultivation Training: Effects On Mindfulness, Affect, And Emotion Regulation », Hooria Jazaieri, 2013. Click here

« Initial results from a study of the effects of meditation on multitasking performance », David M. Levy, 2011. Click here.

« Effects of mindfulness-based cognitive therapy on neurophysiological correlates of performance monitoring in adult attention-deficit/hyperactivity disorder », Poppy L.A. Schoenberg, 2013. Click here.

« Mindfulness meditation improves cognition: Evidence of brief mental training », Fadel Zeidan, 2010. Click here.

« Buddha’s Brain: Neuroplasticity and Meditation », Richard J. Davidson, 2010. Click here

Share this article if you think it can help someone you know. Thank you.

-Steph

Effective Collaboration Email

collaboration

I watched an Olivier Roland’s video  and there is good stuff.

How to do to have a collaboration with anyone by email ? You know successful people receive 100 emails per days and the most look like this :

I follow your blog and I discovered a passionate person. I send you this email because I would like to collaborate with you. I think my work and your work will be great together. My wife and me work about cognitive load to optimize learning for everything like school success. If you’re interessted, I can tell you more.

Best regards

XYZ

This email isn’t horrible but it is ineffective for a simple raison. This email is too unclear. A collabaration about what ? It’s to do an article ? An interview ? It’s too create a product together ?

When we send an email for a collaboration, we need to be very specific because people don’t time, they receive a lot of email. We must be short and clear. When we’re clear, we respect people’s time. If we don’t have any idea about collaboration’s type, take time to think about it.

email

Read this :

I would like to make an interview with you for my blog because we talk about same subjects and I want to introduce you to my audience. We can use Skype for this interview and we can talk about your new book (or a product) if you want.

Here is something simple and clear. It’s important to explain what kind of collaboration is and what is the benefit for the guest. It’s important to prove this collaboration is « win-win ».

When you select the kind of collaboration, select the most simple to set up. Skype is easy to use for an interview.

It’s the same thing for people you met in event. Be short, simple and clear.

-Steph

Fitness History – United States – The 1960 (Part 13)

united states 1960

President John F. Kennedy was a major supporter of fitness and health-related benefits to United States citizens. He continued the Presidential Council for Fitness Club Youth naming Bud Wilkinson as head of the council. The name was also changed to the Presidential Council on Physical Condition. Kennedy spoke openly about the need for the United States citizens to improve their fitness levels including with writing an article in « Sports Illustrated » magazine titled « The Soft American ». He said: « We are under-exercised as a nation ; we look instead of playing ; we ride instead of walking ». Kennedy has prompted the federal government to be more involved in the promotion in national fitness and launched fitness pilot programs for children. Kennedy’s commitment to fitness can be summarized in one sentence that said : « Physical fitness is the basis of all other forms of excellence ».

Dr. Ken H. Cooper, widely recognized as the « Father of the modern fitness movement » is generally known to encourage more people to train as any other individual in history. Cooper advocated a philosophy that has abandoned the treatment of disease by preventing the disease. « It is easier to maintain good health through exercise, diet and emotional balance than to regain once it is lost », he said. Early in his career, Cooper stressed the need for epidemiological data to support the benefits of regular exercise and health. Data from thousands of individuals have become the foundation for his aerobics concept. Aerobics released in 1968 sent a powerful message to United States citizens – to prevent the development of chronic diseases, we must do regular exercise and maintain a high fitness level throughout life. The message, programs and ideas of Dr. Cooper created the template from which the fitness proliferated until modern times.

The Lessons of History

history

The history of fitness depicts fascinating themes that are closely related in the 21st century. A common feature is the strong association of military power and politics with fitness throughout the progress of humanity. In many ways, this shows the impact of our world leaders can have on health and fitness.

The mind-body concept has had a precarious development. Sometimes some cultures prescribe spirituality at the expense of the body, while others, such as the Greek society, confirmed the idea that a healthy mind can only be in a healthy body.

Another interesting development from history is the concept of the exercise for the body and music for the soul. Fitness programs today have developed this concept harmoniously, music has became a distinctive element to the exercice experience.

It seems that societies become too enamored of wealth, prosperity and self-entertainment so that fitness levels drop. Also as technology progressed with humans, fitness levels declined. So, this is a resolution with which we are challenging societies today: Maybe using all the extensive research on the health and fitness combined with the creative minds of the fitness industry today, we can now solve this part of the fitness puzzle.

This is the end of our journey through time. Personally I learned a lot and I see fitness differently (it changes Photoshop’s delirium). I hope it was the same for you.

-Steph

Fitness History – United State – The Roaring 1920s and the Great Depression (Part 11)

united states roaring twenties

The increased interest in fitness dissipated throughout the decade. A similar pattern is always repeated in the history of humanity after a war is won. Is that the society to relax, enjoy life and make fewer exercises. The Roaring 1920s earned this name because of this reason, the society was the most frivolous than any other in history until now. The priorities were eating, drinking, partying and other forms of entertainment.

In October 1929, the stock market crash signaled the beginning of a decade of economic depression. The economy has failed to recover until the United States entered World War II in 1941. With many other aspects of life, levels of physical condition fell during the Great Depression. The benefits that physical education programs have done through legislation that followed the First World War were short-lived. The funds for these programs were limited and were eventually exhausted because of the weak economy.

united states roaring twenties

Despite the setbacks suffered by the fitness during the Great Depression, Jack LaLanne, who came to be recognized as a pioneer of the modern fitness began his career as a media fitness instructor . Throughout his life, LaLanne preached the values of lifestyle fitness. In the 1950s, the « Jack LaLanne Show » began to be broadcast on television, 25 years before the shows of Richard Simmons and Jane Fonda. LaLanne developed fitness programs including aerobics, water aerobics and resistance exercises. He has also presented numerous pieces of exercise equipment including the first cable machine, the secure system for squat called « Smith Machine » and the first machine « Leg extension ». Although LaLanne is often named as the inventor of the movement « Jumping Jack » history suggests that the real inventor was John « Black Jack » Pershing, a tactical officer at West Point in World War II. Although LaLanne preceded the movements of the modern fitness by some three decades, its ideology and its exercise programs had a good approach as demonstrated modern research.

World War II

Throughout world history, military conflicts have had a major impact on the state of fitness. The Second World War and its consequences for the United States were not different. Essentially, the modern fitness movement has evolved under the influence of the Second World War and the Cold War.

world war 2

The United States are entered World War II with the bombing of Perl Harbor on December 7, 1941. With this declaration of war, he came to the need to prepare soldiers. However in recruitment, it became embarrassing found that many people were unfit for combat. When the war was over, it was reported that almost half of people prepared should have been refused or were given a non-combat position. These disturbing statistics helped gain more attention to the importance of fitness in the country.

There have been significant contributions in the gym during the 1940s, especially from Dr. Thomas K. Cureton from the University of Illinois. Cureton has introduced the application of research to fitness, which improved the recommendations of exercises to individuals. Cureton hasn’t only recognized the many benefits of regular exercise, he strived to extend the knowledge of the human body with the help of fitness. He wanted to answer questions such as « how many exercises to be healthy ? » and what types of exercise are most effective. But most important was that Cureton wanted to know how physical fitness could be better measured on an individual. Among his contributions, the most important were the fitness test development for cardiorespiratory endurance, muscular strength and flexibility. His research has resulted in several recommendations for improving cardiorespiratory fitness, including the identification of exercise intensity needed to improve fitness levels. His suggestions became the fundamental basis of future exercise programs.

That’s all for today. Soon the rest of the fitness history

-Steph

Fitness History – National Period in Europe (1700 – 1850) Part 7

europe fashion 1700

Denmark

denmark 1700

Frank Nachtegall who started teaching in his home, has informed and helped popularize gymnastics programs through Denmark. He was especially interested in the development of gymnastics programs in school systems. The interessed of early childhood for physical activity triggered the Nachtegall’s fascination for fitness. Finally he taught at a private school which was entirely devoted to physical training and later he became the director of a program designed to prepare future fitness instructors called gymnastics training teachers.

Great Britain

great britain 1700

With Great Britain, the medical student Archibald MacLaren spread the word about the benefits of fitness and regular exercise. Archibald MacLaren like Pehr Henrik Ling of Sweden, was fascinated in the scientific components of fitness. His lifetime works in these areas are registered in the National Systems of Bodily Exercise and Training in Theory and Practice. MacLaren made several observations based on his work that are remarkably similar to the exercices recommendations of current day . First, MacLaren believed the cure for stress and weariness was physical action. Second, he noted that recreational exercises found in games or sports weren’t sufficient to achieve an adequate fitness level. Finally, McLaren realized that boys and girls required increasingly to make physical exercises regularly. In the agreement with Ling, McLaren has also recognized the need for individual variation in training programs. In addition, he has documented the importance of progression in the training program.

That’s all for today. Soon the rest of the fitness history

-Steph