Schedule Your Worries for a Clutter-Free Mind

The odds are you deal with mental clutter every day. Even the most mentally calm and focused individual engages in clutter-gathering activities. Do you ever ...

 

... ruminate needlessly over some experience in your past or some unknown situation in your future?

... obsess over an interaction you had with someone, good or bad?

... worry and "what if?" yourself crazy about something out of your control?

... hold tightly to negative experiences, emotions, and feelings?

... constantly surround yourself with external distractions and a continual barrage of sensory input?

 

These create mental clutter. It wastes your brain-based energy and your valuable time. These and other mentally cluttering activities lead to disorganization and distractions, confusion and a lack of mental control, poor productivity, and can even cause physical fatigue. The more mental clutter you experience, the more negative emotions and feelings you have to deal with.

 

Stop Worrying All of the Time and Schedule It Instead

 

You wouldn't be human if you didn't worry about different aspects of your life. You want to be your best and create the best life experience. That means you're going to fret, worry and wonder over any number of topics from time to time.

 

Your worry comes about because of fears, expectations, concern over potential outcomes, and other reasons. Instead of engaging these worries when they pop up, schedule a time each day to deal with what's happening in your mind. When something worrisome enters your mind, you tell yourself you'll deal with it at a previously scheduled time.

 

Then consciously get your mind involved with something else. Do anything that requires your conscious devotion. This will push your worry to the back burner of your mental stove, which can be dealt with later. 

 

Stop spinning the wheels of your mental machinery. Your worries don't have to take over your mind and start cluttering your mental storage space. Deal with them by appointment, sometime in your schedule, where you can give them your undivided attention.

 

Schedule this worry-work at the same time each day and each week if possible. When you perform the same activity at the same time, eventually, your mind will notice. It begins to expect you to handle your worries at a designated time. You'll discover you start to worry less because your mind is used to ignoring these thoughts when they are off schedule. This can limit the worrisome thoughts you have to deal with throughout your day.

 

3 Reasons and 3 Ways to be Present

The greatest minds on the subject will tell you we don't fully understand what existence is. For regular people, there's the idea of a past, a present, and a future. We understand we're living right now, and that's pretty much what we can wrap our minds around. We see our life playing out before us. We have senses we use to experience the world.

 

We're in the present now and have memories of a past existence. We have hopes and plans for our future. For most of us, that's what we know about life.

 

Deep thinkers tell us that all we have is the present moment. When you think about it, that makes sense. Your past is gone. There's no control over it. You really don't have any control over your future either. All you have is right now. As it turns out, embracing your present reality has a lot of benefits. Here are three reasons why you should spend more time in the present moment and three simple ways you can do just that.

 

3 Benefits of Embracing the Moment

 

1. Better Relationships and Improved Social Skills

 

Focusing on right now opens your eyes. You see the people in your life with more clarity. This includes those that you barely interact with, as well as the people you see frequently. That leads to better social skills and healthier, more fulfilling relationships.

 

2. Less Stress and Anxiety

 

This is the go-to benefit lifelong mindfulness practitioners talk about. There is much less stress when you worry less about tomorrow, next week, and next month and appreciate the present. 

 

3. Greater Self-Love and Self-Esteem

 

Being mindful of your present state of being leads to self-awareness. You find you have so much more to appreciate about who you are right now and fewer expectations of your future self.

 

3 Simple Ways To Live in the Present Moment

 

1. Breathe Deeply

 

Take a few deep breaths and focus on them. Breathe in and out and appreciate your present moment. Do this for a couple of minutes whenever you need to calm your racing mind. This is a stress-relieving aspect of mindfulness, meditation, yoga, and other practices for living in the now.

 

2. Practice Daily Gratitude

 

Look around you. What do you have to be grateful for? Your truest blessings are here right now. Practice gratitude each day for the good things in your life. This teaches you to appreciate the present moment instead of spending all your time wishing for something better in the future.

 

3. Forgive Yourself and Others

 

Forgiving is about letting go of the past. You remove future expectations as well. This is key to experiencing all you can in the present moment.

 

Those are just a few reasons why being present is so important. You also have three proven ways to focus more on right now and less on the past and future. Give yourself the gift of being present today so that your tomorrow can be more fulfilling.

 

How to Start a Visualization Practice - The Fundamentals

Introduction to Visualization

 

Visualization is a powerful mental practice that involves creating vivid and detailed images in your mind of the future you desire. By engaging your imagination and cognitive processes, you can turn abstract goals into concrete visions, making it easier to achieve them. Think of visualization as a mental rehearsal for success. Whether you aim to improve your health, advance your career, or achieve personal goals, visualization can help you get there. Let’s dive into the basics of how to start this transformative practice.

 

Section 1: Understanding Visualization

 

Visualization begins with your mind. It involves creating detailed mental images of your desired outcome and engaging all your senses to make these images as real as possible. The key is to imagine not just the visual aspect, but also the sounds, smells, tastes, and feelings associated with your goal. This multisensory approach helps to anchor the visualization in your subconscious mind, making it more effective.

 

For example, if your goal is to excel in a public speaking engagement, you would visualize yourself on stage, seeing the audience, hearing their applause, feeling the microphone in your hand, and sensing the adrenaline and excitement of delivering a successful speech. The more detailed your visualization, the more powerful it will be.

 

Section 2: Setting the Stage for Visualization

 

Before you begin visualizing, it’s important to create a conducive environment. Here’s how:

 

Find a Quiet Space: Choose a location where you won’t be disturbed. This could be a quiet room, a peaceful outdoor setting, or any place where you feel comfortable and relaxed.

 

Eliminate Distractions: Turn off your phone, close the door, and minimize any potential interruptions.

 

Create a Relaxing Atmosphere: Dim the lights, play soft music, or use white noise to create a calming ambiance. You might also consider using aromatherapy with scents like lavender or chamomile to enhance relaxation.

 

Get Comfortable: Sit or lie down in a comfortable position. Close your eyes and take a few deep breaths to center yourself.

 

Section 3: The Visualization Process

 

Now that you’re ready, follow these steps to begin your visualization practice:

 

Define Your Goal: Start by clearly identifying what you want to achieve. Be specific and detailed. Instead of visualizing “success,” visualize a specific achievement, like getting a promotion, completing a marathon, or mastering a new skill.

 

Create a Detailed Image: In your mind’s eye, see yourself achieving this goal. Include as many details as possible. What does it look like? What sounds do you hear? Are there any specific smells or tastes associated with this achievement? How does it feel to accomplish this goal?

 

Engage Your Emotions: Emotions play a crucial role in visualization. Feel the excitement, joy, and satisfaction of achieving your goal. The more positive emotions you associate with your visualization, the more powerful it will be.

 

Repetition is Key: Practice your visualization daily. The more you visualize, the more ingrained these images will become in your subconscious mind, increasing the likelihood of achieving your goals.

 

Section 4: Tips for Effective Visualization

 

To make the most of your visualization practice, keep these tips in mind:

 

Stay Positive: Focus on positive outcomes and avoid negative thoughts. If doubts or fears arise, acknowledge them and then shift your focus back to your desired outcome.

 

Be Patient: Visualization is a skill that improves with practice. Don’t get discouraged if it feels challenging at first. With time, it will become easier and more effective.

 

Combine with Action: While visualization is a powerful tool, it should be combined with action. Use your visualizations to motivate and guide your efforts toward achieving your goals.

 

Conclusion

 

Visualization is a powerful practice that can help you turn your dreams into reality. By understanding the basics, setting the stage, and engaging in regular practice, you can harness the power of your mind to achieve your goals. Remember to stay positive, be patient, and combine visualization with actionable steps. Start your visualization journey today and watch as your desired future begins to unfold.

 

4 Ways You Can Deal with Self-Doubt

Everyone experiences self-doubt from time to time. It's part of life. The important thing is that when you do experience self-doubt, you handle it in the right way. This will ensure that you can overcome it and get back on the road to success in no time at all. Keep reading to find a few ways to deal with self-doubt when negative thoughts arise. 

 

1. Resolve Not to Compare Yourself With Others

 

Often, thoughts of self-doubt come when you compare yourself to someone else. Resolve in advance not to let this happen. 

 

When it does (which it probably will at some point), remind yourself that you aren't the other person. They have a journey completely different from your own. Look at how far you've come on your journey. Your journey is yours and yours alone. 

 

2. Remember the Past is the Past

 

Many people experience self-doubt when thinking about the past. Whenever the past comes up in your mind, remind yourself that it is over and done with. If you dwell on the past, it will make self-doubt worse.

 

Look towards the future and all of the plans you have instead. It can also help to list all the things you are grateful for in the present. 

 

3. Remind Yourself that Failures are Lessons

 

Everyone will have failures at some point in their life. This is inevitable. When you experience a failure, you will likely have some thoughts of self-doubt. 

 

Don't let these get you down. Instead of focusing on the negative, resolve to focus on the positive. Run through the lessons you have learned to feel confident you won't make the same mistake again.

 

4. Have a Support System

 

There is nothing worse than experiencing self-doubts and feeling alone simultaneously. You should do everything in your power to have a support system in place when these doubts start to creep in. 

 

The support system doesn't have to be physical. It could also be a forum or an online support group. Either way, it should be someone you trust to talk to when the going gets rough. They can help remind you of what an amazing person you are and the journey you’ve embarked on to get where you are.  

 

Overall, battling self-doubt when it pops up is never easy. If you follow the four suggestions on this list, you will find yourself well equipped to deal with self-doubt when it does arise. Before you know it, you'll be back on your way to achieving your dreams as your confident and amazing self! 

 

7 Things You Can Do Right Now To Get Organized in Your Life

You've been wanting to get organized for a long time. It seems a little daunting though, doesn't it? It doesn't have to be. In fact, you can get started right this minute. Try any one of these quick tips to help yourself get started on the road to organization right now. The best part? None of these are hard to do. 

 

Decide for Control

 

No matter what, the first step to organization is to decide you are in control. We tend to get disorganized when we feel we are at the mercy of our stuff, our situation, and our lives. This is why it's so important to consciously take control of our lives. 

 

Create a To Do List

 

No matter what, you're not going to get anywhere without some level of organization to start with. This means sitting down and making a list of the areas of your life in which you're trying to get organized. This first list will be very valuable in helping you to stay on task. It will also help you to make sure you're not missing something important.

 

Write Things Down

 

As you go about getting organized, thoughts will occur to you about what you're doing. Keep something handy so you can write down these thoughts as they occur. This way you won't forget some brilliant system to organize your closet and will remember to pick up more garbage bags when you go to the store.

 

Sort Your Stuff

 

Clutter needs to fall into categories. When doing the physical act of organizing it's best to sort things into three piles: stuff to keep, stuff to toss, and stuff to give away. Here's where you want to get brutal. Your best rule of thumb? Get rid of things which do not give you joy or which you have not used in a very long time. Pro tip? Don’t tear apart an entire room at once. Start small with a drawer or closet only.

 

Find Places for Things

 

Once you know what you want to keep, you need to determine a place for it. Clutter happens when we don't have proper storage for what we do have. If you do not have a space for an item, it is time to look for alternate storage solutions, or even reconsider whether you truly want to keep it.  

 

Use a Calendar

 

Nothing gets you organized like a calendar. Schedule absolutely everything. Also, use the function on your phone to give yourself reminders of upcoming appointments and deadlines. This will help you to organize your time your time.

 

Overprepare

 

Sometimes it's good to stock up on a few extra items, especially things you run out of frequently. This keeps you from needing to make frequent emergency runs to the store. 

Why Didn't They Tell Us Happiness Is a Choice?

A few lessons time teaches us are difficult to accept. The biggest is probably that the most important, wonderful, and influential people in our lives will sometimes be taken away from us. Older folks will tell you that you never get over the pain of losing a loved one. You try to focus on all that person's great memories and good qualities.

 

In other words, you choose to focus on good things rather than obsess over not having that person in your life anymore. You make a choice. Instead of reacting, you take a proactive approach. You act on the memory of that person positively rather than negatively.

 

Another Choice You Can Make in Life Is to Be Happy or to Be Sad Most of the Time

 

The earlier in life you can figure this out, the better. This knowledge doesn't come to everyone. You may know someone who doesn't realize that happiness is a choice. Some people live their entire lives embracing negativity and believing that the world is out to get them.

 

Let's imagine for a second that you are that type of person. 

 

Nothing good ever happens to you. If it does, it's by pure chance. Life will certainly return to its old routine of knocking you down and kicking you while you're there. Every person, thing, and experience you encounter will undoubtedly cause stress, strife, sadness, and other negative emotions.

 

Living life as this poor soul, one day, your company decides to part ways with you. You're fired. It's not that you were a particularly terrible employee. It's just that the company is downsizing, and you've got to go. This doesn't surprise you, of course. The passage of time has taught you repeatedly that you are the whipping boy of the universe.

 

Now Imagine for a Moment That, for the First Time in Your Life, You Realize You Have a Choice

 

You can view this as just another of the many mistreatments life has dealt you. Or you can look at this as a wonderful opportunity. Now you've got time to start that project you've always dreamed about. You see the silver lining in the cloud rather than just another rainy day.

 

We all have choices. Every day we're given the ability to steer our life in any direction we desire. We can accept that life is tough and there's not much sense in making an effort. Or we can now decide to take action and start doing the things that give us meaning and purpose. Don't live most of your life and discover that you can choose to be or feel anything you want. That's your choice right now. Embrace that idea and start living your best life today.

 

How To Start Meditating

Getting started with meditation is a lot easier than you may think. There isn’t any special equipment you need to buy or classes you should be taking. While buying a book, a guided meditation audio recording or an app for your smartphone are certainly options, you don’t even have to do that to get started. I’ll share everything you need to know to get started meditating right here in this post. 

 

Start by getting comfortable in a spot that’s as free of distractions as possible. You want to sit down either on a chair with your feet firmly planted on the ground, or sitting cross-legged on the floor. If you sit on the floor, you’ll be more comfortable if you sit on a cushion. It’s important that you can sit in whatever position you choose comfortably and that you’re keeping your back straight. Slumping may make you sleepy while you meditate, and bad posture may cause you discomfort after a while. 

 

Before we start with the actual meditation, let’s get back to distractions. In the beginning, you want to cut as many of them out as possible. Choose a quiet spot where no one will interrupt you. Turn off the ringer on your phone, close the blinds if you think it will help to create a calm and soothing space. You won’t always have to go through all this trouble to meditate because, after a little practice, you’ll be able to do the little meditation exercise I’m about to share with you anytime, anywhere. But like any new skill, meditating can be a little hard in the beginning. It sounds simple enough, but it’s easy to get distracted. That’s why it’s important to set yourself up for success by cutting out any distractions you can. 

 

Here’s how to meditate. Sit down, close your eyes, and focus on your breath. Notice how the air flows in and out of your nose and mouth. Try to think of nothing else. This is the hard part and something that takes practice. Start meditating for a few minutes here and there and increase the time as you move along. Don’t judge yourself when your thoughts stray. Keep bringing yourself back to the sensation of the breath anytime you notice that you’re thinking of something else. 

 

That’s all there’s to it. Getting started with meditation is simple, but like any new skill, it takes practice. Be patient with yourself. Be kind to yourself. Stick with it and keep practicing these new meditation skills. You’ll be glad you did.

 

7 Secrets to Reclaiming Confidence that Successful People Know

Winston Churchill once said, “Success is stumbling from failure to failure with no loss of enthusiasm.” 

 

The problem is, enthusiasm can be hard to come by, especially when yours has taken a beating. Setbacks and disappointments have a way of knocking it down. We start doubting ourselves and lose sight of who we really are. Without confidence, it becomes impossible to try, guaranteeing failure. 

 

Thankfully, we know one thing for certain: confidence can be reclaimed, as every successful person knows. Read on to discover 7 things successful people know about reclaiming confidence.

 

They Remind Themselves They Can Do It

 

Successful people recognize failure is normal. Getting there won’t be without bumps. The important thing when trying to regain confidence is to realize success is still a possibility…or even a probability. This is where you remind yourself of your goal and visualize success all over again.

 

They Walk Away

 

There comes a time where a break is the best thing you can give yourself. Confidence wavers when you’re feeling stressed and overwhelmed. Doing a hobby you love, or even just taking a walk, or spending time with friends, does a lot toward regaining a positive mindset when you’re feeling frustrated.

 

They Revisit the Past

 

Where have you succeeded before? Where have you failed? Everything that’s come before is a teaching moment. What do you know about yourself already from these events? Understanding the “you of yesterday” is where your insights today come from. Confidence comes from using this knowledge well. 

 

They Forgive

 

Hating yourself for some mistake you made isn’t going to get you anywhere and only destroys your confidence. Being able to let go and forgive the past is crucial to future success.

 

They Keep a Handle on What They’re Saying

 

Self-talk can be particularly destructive to confidence. How do you talk to yourself? Are you patient and understanding, or do you tend toward negativity? Grabbing hold of those mental put-downs will preserve self-confidence. Using more positive statements will build it up.

 

They Start Over

 

The only sure way to fail is to do the same thing, in exactly the same way, when you’ve already failed the first time. Rather than force failure onto yourself and eradicate confidence, revamp the strategy. Ask yourself how you can do things differently this time.

 

They Keep Trying

 

Persistence pays off. If you fail and stop, you’ll always think of yourself as a failure. It’s the person who gets up and tries again who builds confidence as they go. 

 

In the end, the only way to reclaim your confidence is to put intentional work into recovering it. By using these tips, you’ll get there. Recognize the process can sometimes be slow, but success truly does still lie within your grasp, even after a setback.

 

The Balancing Act: Letting Go Of The Need To Control Everything And Finding Harmony

As chaotic as modern life can be, you can find balance. It's difficult to get it right, especially when you're trying to embrace life's spontaneity while also creating an efficient routine to maximize your time and opportunities. 

 

There's a big part of it that requires control, the problem is that the desire for too much control can stress you out and make you incredibly anxious. This need for too much control steeps you into a state of perpetual tension. Here, we talk about the balancing act and the art of letting go. 

 

Control is an Illusion 

 

Control is an illusion, it's the idea that you can dictate all of the outcomes throughout your life. There are, of course, certain things you can control. If you're getting a degree, license, or qualification in something, you can control the level of study you put in for the testing process. That's in your hands. 

 

Not everything is that simple, though, and the reality is most things in life are inherently unpredictable. So, the more you cling to this illusion of control, the more stressed out you become and the more frustrated and disappointed you feel when things don't go your way. Accept that there are limits to what you can control. 

 

Embrace the Uncertainty 

 

Some of the beauty of life lies in its unpredictability, some of the greatest moments of your life probably came from nowhere. Embrace that uncertainty, it might be a shift in your perspective, but it gives you the freedom to navigate new situations with more grace and patience. Don't resist change, don't avoid unpredictability, lean in, and recognize there's a chance for growth. 

 

Cultivate Mindfulness

 

Mindfulness is a useful tool and a powerful one in your journey to let go and find balance. By cultivating a level of mindfulness, you are detaching yourself from the desperate need to control everything. Focus on the present, find peace, and enjoy clarity in the here and now instead of getting caught up in the past or obsessing about the future. 

 

Identify Your Areas of Control 

 

As important as it is to understand how limited your control is, it's just as important to recognize your areas of control. When you understand what you can control, you can focus your efforts and energy on those areas to maximize that control. It also gives you a deep sense of empowerment, without the added burden of managing something that's unmanageable. 

 

The Process

 

While some people think letting go is showing weakness, the reality is it's recognition that you are human. Sometimes, you have to surrender to the process and let life do what it's going to do without trying to control every single detail. You can't micromanage, so don't bother trying!

 

The Joy of Imperfection 

 

There are two big issues that plague us – the need for control and perfectionism and they go hand-in-hand. When you embrace imperfection, you're letting go of control – you're letting go of the idea that everything needs to be flawless and freeing yourself from the unrealistic expectations society places on you. Find joy in those imperfections, that's where you can flourish. 

 

Embrace Self-Compassion 

 

Self-compassion is the final piece of the puzzle because you can't let go and find balance without it. You need to recognize that it's okay that you don't have it all figured out, that it's okay if you're still making mistakes – it's all part of the human experience. `Treat yourself with kindness in those moments of uncertainty. 

 

Final Thoughts

 

There is a delicate balancing act between leaning into life and letting go of control. You have to make a conscious effort to loosen your grip on those reins, but in doing so, you will finally be able to find harmony in life! The biggest secret out there is you'll find harmony in this moment, which means letting go and enjoying every moment for what it is.