5 Steps for Using Visualization to Get What You Want in Life

What do you want out of life? For some of us, it’s personal improvement. We’d like to lose weight, become stronger and more physically able. Maybe we’d like to achieve something in the world of sports, by winning a race or even running in one. 

 

For others, our goals have to do with our jobs. We want a coveted position, or to seek out something that satisfies on some deeper level. Or maybe it’s to create something, such as writing a book or learning how to paint.

 

Whatever it is you desire most, the question is, how do you intend to go about getting it? The key? Visualization.

 

Visualization takes a goal and makes it concrete and even attainable in our minds. This process is how we bring it about in our lives. How? 

 

Figure Out Your Goal

 

You’ll go nowhere fast if you don’t know where you’re heading. It’s a lot like getting in a car and expecting to get somewhere without a destination. All you’ll do is wind up driving aimlessly and getting nowhere fast. To find your goal, ask yourself what you’re passionate about. What’s the one thing you want to do more than any other?

 

Explore the Details

 

Next, you’re going to want to explore the goal in depth. Experience it thoroughly by using all of your senses. What do you see when you envision it? How does it feel? What does it smell like or even taste like? What do you hear when you think about it? What emotions come alive in you when you think about reaching this goal?

 

Plan for Roadblocks

 

It would be silly to think a goal could be achieved without any kind of trouble along the way. What are the problems you’re most likely going to encounter in this journey? How can you solve them? Include this in your vision.

 

Visualize it Repeatedly

 

You need to be familiar with your dream if you wish to achieve it. Visualization is something you need to practice several times a week. Make a daily practice of visualization. Be consistent in this.

 

Boost Your Success

 

Still floundering? Try starting visualization with a relaxation exercise. Make sure to cut out distractions, whether internal or external, and layer in a little pep talk to bring up your energy. Your best success comes from setting yourself up to succeed from the start.

 

By using these tips, you’ll quickly master the fine art of visualization. Remember, this only works if you’re consistent. Stay the course, and soon you’ll be finding success in whatever it is you wish to pursue.

 

Never Look at a Failure as Final

Do you know anyone who seems to be bulletproof? You know, that friend of yours that takes failures in stride and is always smiling and moving forward in life. How do they do it? You know they're not immune to setbacks or hardship. They just seem to be able to bounce back quickly. Life's inevitable difficulties don't keep them from living the life they desire.

 

By the way, that person can be you. Mental resilience is something that can be developed. It's not a character trait you have to be born with. Every time you suffer some type of loss or failure, you have an opportunity to respond with resilience and emotional control.

 

If that seems impossible for you sometimes, here's what you need to start doing. Never look at a failure as the final result. Don't let some hardship or difficulty be the final chapter in your story. Or, as famous author F. Scott Fitzgerald said ...

 

"Never confuse a single defeat with a final defeat."

 

That is such a powerful reminder that your outlook is everything. The person with resilience chooses a positive outlook. They understand that negative things are going to happen in their life. Yet they don't allow that to be the end of their journey.

 

They don't embrace any single failure or loss as the final declaration of who they are.

 

Just Take One More Step

 

Resilience means persisting. You keep going. You push forward and see life's difficulties as nothing more than challenges. You can either become stronger and more capable or allow a defeat or failure to be a statement of who you are.

 

This can seem like simple advice, but the truth is, sometimes, the hardship we encounter in life can be truly debilitating. We simply don't see a way out. The worst of possible things has happened, and there's simply no way that we see any good coming from this.

 

When this happens, as it inevitably will in life, just take one step forward.

 

Don't worry about some big end result. You may be in a terrible situation. If you are, just make one positive movement. 

 

Have one positive thought. Move in the direction of a positive outcome. Even if it's miles away, don't worry about that end result. Just take the first step that moves you a little bit away from the difficulty you encountered.

 

Never let any single defeat be your final defeat. The instant you decide to relentlessly push forward, you show the world and yourself that you are a resilient human being. You won't be kept down for long because your unbreakable mental resolve won't allow you to be defined by defeat.

 

5 Ways to Experience Personal Growth even in an Upheaval

When you’re in upheaval, you tend to hit survival mode pretty quickly. Your life becomes focused on just getting through the day. Beyond that? You don’t have the time or energy to care.

 

Now more than ever, you need to take advantage of what time you have for personal growth. When we are challenged is where we rise to the occasion the best. During upheaval, our minds become busy, and we start thinking more. It’s a great time to take advantage of a mind made flexible by circumstances and learn something new.

 

In short, this is an excellent time for personal growth.

 

Furthermore, the act of bettering yourself gives you a focus, something you can control right now, at this moment, helping your mental state. It’s all about attitude and the idea you can keep growing, even now. How?

 

You Learn to Embrace Adversity

 

There’s no doubt upheaval can make a mess of your life. But as you dig in and start looking for solutions, you’re going to discover something about yourself. Adversity brings out your best, forcing you out from complacency to find new solutions. With an open-minded attitude, you can even come to embrace adversity.

 

You Become More Adept at Challenges

 

A crisis demands creative solutions. After all, if the status quo had been working, you wouldn’t be where you are now. In the long run, what this means if you’re going to get better at brainstorming and seeing solutions where you hadn’t previously.

 

You Become Better at Seeing the Opportunity

 

Once you look past the disaster itself, you’re going to start seeing a chance to shine. There’s a great deal of opportunity in upheaval if you can maintain an openness to trying new things and adaptability when it comes to rolling with the punches. Developing this skill now means you’re never going to miss an opportunity again.

 

You Cultivate Positivity

 

How can you possibly make it through a crisis if all you’re doing is focusing on the negative? If you can now discover the ability to find the positive and to keep an upbeat attitude even when things are going wrong, you’ll be able to stay positive no matter what life throws at you.

 

You Develop More Empathy

 

You can’t go through these kinds of tough times without learning something about how hard life can be. By leveraging this into empathy, you’ll gain more compassion for those around you. 

 

Wow, this is a lot! Imagine the newer, stronger version of yourself developing even now. How exciting to think you’ll be coming out of this crisis more robust and better than ever before!

 

The Importance of Self-Love

You’ve been told time and time again to love those around you, but did you know that you also must love yourself? There are several reasons to love yourself, all of which are important. Read on to find out more about the importance of self-love and why you should prioritize it in your life. 

 

Self-Love is Important for Relationships

 

The number one reason self-love is important is that before you can love someone else, you must first learn to love yourself. You learn about how to treat someone you love based on how you treat yourself. So if you don’t treat yourself with respect and love, you won’t be able to treat someone you love the same way. This can ruin your relationships with others, both friends and family alike. Therefore, if you want to love others, start by loving yourself.

 

Without Self-Love, You’ll Burn Out

 

Besides learning how to love yourself to love others, you also need to learn how to love yourself so you don't burn out. Burnout happens when you spend too much time focusing on others or your duties in life and neglecting self-care. It is characterized by an inability to focus and a sense of exhaustion that won't go away. Self-love is important because it helps keep you from burning out. 

 

Self-Love is Critical to Success

 

Do you want to be successful? Who doesn't! Self-love is important for success. This is because you can't possibly focus on bettering yourself or your place in life while you are constantly being negative about yourself or your abilities. You need to love yourself and embrace your flaws to use them to your advantage. Learning to love even the mistakes you make is a critical part of self-love. 

 

Self-Love Makes You Happier

 

Do you enjoy walking around not liking who you are as a person? Probably not. It is impossible to be happy when you spend your whole life hating on yourself and not loving yourself. If you want to lead a happy and healthy life, you need to work towards self-love today. Plus, you will feel better when you practice self-love, and when you feel better about yourself and the world around you, happiness isn't that far behind!

 

Self-love is a difficult thing to pursue in life, but it is critical to the quality of your life. Without self-love, you will have poor relationships with others, you may burn out, and you will probably never achieve success. Not to mention that you probably won't lead a very happy life! This is why you should put self-love first in your life today! 

 

5 Creative Ways to Build Better Focus

Building better focus cannot be found in a step-by-step guide. It is a process, one that is filled with starts, stops, leveling up, and many missteps along the way. In fact, improving your focus might just be one of the most challenging things you can try to do in the Twenty-First Century. We have limitless distractions, stress from home and work, and information flying at us 24/7.

 

Below you will find a list of creative ways to work on improving your focus. But what you must remember throughout all the steps is to take inventory consistently. Notice your mental state, what is distracting you, and why is it distracting you. Taking the time to stop and take stock will give you feedback on what is and isn’t working for you, as well as how you are improving along the way.

 

1. Consider Your Attention

 

Throughout the day, stop and consider how much attention you are paying to the task at hand. Are you fully focused? Or are you only half working on a project while the other half of your brain thinks about lunch?

 

2. Consider Your Mood

 

Consider your mood throughout the day and why it may be that way. This should be paired with your attention to what you are doing. Are you anxious while you only half-think about the project? Are you annoyed and typing an email? 

 

3. Write Down Your Distractions & Look at Them

 

Every time you catch yourself being pulled away from the task at hand, write down the distraction and what you were doing, then get back to work. At the end of the day, look back on what distracted you and when. You may be able to pinpoint weak points in your day and find ways to remedy those distractions.

 

4. Stop and Breath

 

Ever feel like you’re being pulled in ten different directions? Are the distractions flooding at you becoming overwhelming? Stop and breathe. Clear your mind for a few moments, write it all down, and make a plan. While you may not be able to solve all the problems, at least you can do your best to work through each one with a clear mind.

 

5. Visualize

 

You can use visualization at any time to clear your mind and focus on one thing. This will allow you to push away distractions and build your mind’s ability to concentrate for a lengthened time. You can visualize colors, images, anything that you focus your mind on.

 

Building better focus is not a race. It is a journey that takes time and patience. Consider incorporating creative, focus building exercises into your daily routine.

 

3 Ways to Make Sure You Get All the Sleep Your Brain Needs to Stay Healthy

It seems like insomnia is a modern epidemic. Whether you deal with insomnia or you are chronically sleep-deprived, it’s likely that poor sleep is affecting your performance.

 

Sleep deprivation feels terrible. You will have noticed that if you’ve had a bad night’s sleep, you feel sluggish, heavy, and slow, as though you’re trying to walk through syrup. You’re clumsy and confused, you drop things, and nothing seems to go right.

 

As well as making you feel bad, a chronic lack of sleep can have physical effects on your brain. Sleep deprivation impairs your ability to process and store memories and can even increase your risk of Alzheimer’s disease. Two proteins associated with Alzheimer's, beta amyloid, and the tau protein, increase with chronic poor sleep. There is some evidence in laboratory tests on mice that sleep helps to clear these proteins from the brain. 

 

The good news is that there are things you can do to improve your sleep health to keep your brain in tip-top shape.

 

1. Find Out Your Own Best Sleep Levels

 

Everyone has their own individual sleep needs. Famously, British politicians Winston Churchill and Margaret Thatcher needed very little sleep, but only getting four or five hours a night is not recommended for most people. Whether you need seven hours or ten, find out what is enough sleep for you. 

 

Enough sleep means waking up without needing an alarm, feeling rested and energetic, and not needing coffee to get you through the day. 

 

2. Improve your Sleep Hygiene

 

Studies have shown that the hour or two before bedtime has a powerful effect on the quality of your sleep. Schedule in some proper downtime, and stop using blue light-emitting devices like smartphones, computers, tablets, and television an hour or so before you plan to go to bed. Read a book, take a relaxing bath, or listen to calming music—or all three—instead. 

 

3. Don’t Lie There Trying to Sleep

 

If you can’t sleep after ten minutes, get out of bed and do something else. Lying in bed, getting stressed because you can’t sleep is a recipe for poor sleep and insomnia. You’re also likely to start brooding, mulling over problems or running over the events of the day. 

 

Get up do something relaxing like reading or meditating until you feel sleepy. It’s okay to do this more than once, even multiple times. You’re trying to train your brain to think of bed as a sleeping place, not a thinking place. 

 

Improving your sleep will help you to feel calmer, be more productive, and may lower your risk of Alzheimer’s later in life. 

 

Surprising Ways Getting Enough Sleep Makes Your Life Better

You’ve probably read about how important it is to get enough sleep. And you know how bad you feel the next day after a sleepless night. But you may not realize how much your sleep affects the deep systems of your body. Without enough sleep, you’re setting yourself up for a range of poor health outcomes, from depression to diabetes. Getting your full seven to nine hours of good sleep can have an enormous range of surprising benefits. 

 

1. You’ll think better

 

Studies have shown that your brain functions much better on regular restful sleep. Sleep is the downtime your brain needs to do essential chores like consolidating memories, processing emotions and recovering from the days processing.

 

2. You’ll perform better at work

 

You need to be performing at your best in the office, and for that, you need to have your brain operating at its top capacity. REM sleep is necessary to be able to solve problems and come up with innovative solutions. As you spend only 20% of your sleep time REM sleep, you need to make sure you get enough sleep overall to get your full dose of REM.

 

3. Sleep helps keep your genes healthy

 

Scientists have found that chronic sleep deprivation affects the functioning of your genes. Sleep is necessary for proper gene function including the genes that influence your immunity, inflammation and how well you deal with stress.

 

4. You’ll age better

 

Sleep is super important for the production of collagen which is crucial for skin repair and cell renewal as well as skin hydration. Not getting enough sleep sets you up for premature skin aging, as you’re not producing enough collagen. Your skin also needs sleep to recover from sun exposure. So, do your skin a favor and get some sleep!

 

5. You may live longer

 

Getting enough sleep is crucial for the body’s cells to renew and repair. All of your body’s systems use the downtime of sleep to recalibrate and process, getting rid of waste products and strengthening cell walls. Your immune system can recharge and prepare itself better to fight off disease and illness. Your body will be in much better shape to deal with the stresses of the day.

 

Even if you're finding it difficult to get a full eight hours, science has found that regular cat naps to supplement your night’s sleep can help. Harvard researchers found that the risk of heart disease was reduced by thirty percent by having daily siestas. 

 

Getting Enough Sleep Can Change Your Life

If you regularly skimp on sleep, or maybe don't sleep well, it may be time to change your sleeping habits. 

 

Getting a good night's sleep is important because the amount and quality of sleep you get can profoundly affect your life. And you may not realize just how much getting enough sleep could change your life.

 

The Health Consequences Of Not Enough Sleep

 

It may not seem like getting enough sleep is a big deal. After all, who cares if you are a little bit tired at work? Well, according to Amita Health, not getting enough sleep can cause considerable damages to your health. Not getting enough sleep has been tied to an increased risk of heart disease, obesity, stroke, and diabetes—all of which are dangerous conditions. And it isn't just your physical health that suffers—because your mental health can suffer too. Not getting enough sleep can make you more prone to conditions such as depression and anxiety, both of which can negatively affect your life.

 

Your Relationships Will Improve

 

Now that you know the problem with not getting enough sleep, you're probably wondering how sleep can change your life. One of the ways getting enough sleep will benefit you is that you will have better relationships with others. When you are constantly tired and short on sleep, this can lead to you being short-tempered with those around you. This short-temperateness can lead to problems in both romantic relationships and friendships. When you start getting enough sleep, those around you will probably notice your mood shift and be much more willing to spend time with you!

 

Your Career Will Advance

 

Besides just improving your health and relationships, getting enough sleep can help you further your career. This is because career success goes hand in hand with building relationships. It's hard to build relationships at work if you are grumpy or constantly tired. Also, when you are tired, you won't work as efficiently. Once you are getting enough sleep, you will have better work relationships and get things done faster—the combination of which will change your career—for the better. 

 

Overall, it can be difficult to prioritize sleep, but it needs to be done. When you get enough sleep every night, you improve your health, relationships, career, and ultimately your life! So, stop skimping out on sleep and make it your priority today!

 

Five Signs You Might Need to Focus on Emotional Healing

What is emotional healing? It's the process by which you recover emotionally and mentally from a negative life experience. You can't keep tough times from appearing in your life. When you are emotionally healthy and balanced, you deal with those difficult situations that inevitably pop up, and you can move on with your life.

 

Sometimes, we don't understand we need emotional healing. That's the problem. If you suffer some injury and have a broken bone, you can see it. You can certainly feel it. You know you have to get it fixed.

 

This isn't always the case when your emotions are out of whack.

 

You might think your emotional responses to your experiences are correct and healthy. They may be anything but. Here are five signs you could use some emotional healing to live a more complete and fulfilling life.

 

You Don't Experience a Wide Range of Emotions

 

You have access to 34,000 different and unique emotions. That's what psychologist Robert Plutchik believed. He stated that most of us only experience eight primary emotions most of the time. These are anger, sadness, disgust, trust, fear, joy, surprise and anticipation.

 

If only a couple of those are usually present, you probably need more emotional balance. This could indicate that you aren't properly processing situations and human interactions. 

 

Low Self-Esteem and a Poor Self-Image

 

This is an offshoot of what we just talked about. You constantly look down on yourself. Everyone has times when they doubt their abilities. That's only normal. We recover and move on. The emotionally unhealthy person usually has a low sense of self-worth, even when there is evidence this isn't the case.

 

You Have Difficulty Trusting Others

 

A lack of trust can come from emotional imbalance. You must love yourself and truly believe you can overcome a bad relationship experience, or you'll never trust others.

 

You Can't Move Past a Negative Experience

 

Life can be difficult, at times seemingly impossible. It might look like you'll never recover in the middle of the most trying hardship. You will. Don't embrace and hold onto negative emotions. Practice gratitude for the great things in your life. Lean on your support network and get whatever help you need if you can't seem to let go of negative emotions.

 

Constant Anxiety and Stress

 

Chronic stress is a killer and has been directly linked to many common causes of death. A constant display of stress and anxiety could mean you're not always responding to life correctly where your emotions are concerned.

 

There is no miracle pill you can pop to always enjoy perfect emotional balance. You will have ups and downs, experiencing difficult times that hurt you emotionally. 

 

For you to live your best life and for those that you love, you need to learn to recognize a negative life experience, give it its due, and then move on. Consider seeking help if you often display these signs of poor emotional health.

 

For More Productivity and Better Outcomes, Stay in the Moment

Do you remember when multitasking was all the rage? In the 1990s, self-professed productivity gurus told us to constantly juggle multiple tasks. We were told that most big achievers in life could do several different things at once, all of them successfully and at a high level of productivity.

 

Best-selling books talked about multitasking to improve virtually every aspect of our lives. We were told we could do so much more in less time, giving us more free time to do whatever we wanted.

 

After a few years of generating billions of dollars in self-improvement sales, multitasking was unmasked.

 

It was found to be a productivity killer. Millions of people woke up to the reality that the best way to get something done is to do one thing at a time. Focus on a single task until it is completed. Then begin tackling something else. This was and still is the single best way to maximize your time and minimize your effort.

 

Giving All Your Attention to the Current Moment Is All about Focus

 

One of the oldest carpentry axioms tells us to "Measure twice, cut once." This minimizes errors. You don't spend more money than you need to on lumber. You're not wasting money on wood you miscut because you were in a rush with your measurement.

 

In other words, the entire focus is on the present moment. That moment is measuring the piece of lumber you are about to cut. You're not thinking about an upcoming vacation or what you'll eat for dinner. That can cause you to make a mistake. Nothing else should exist except whatever it is you're going to be cutting.

 

Then you measure it again. Your focus is so intense on getting this right that you understand the importance of double-checking your work. This is a simple example of living in the moment. The best carpenters are present in their current actions. They understand that letting their minds wander could lead to an incorrect measurement. That means having to buy more materials to replace their mistakes.

 

A lack of focus on carpentry could also mean smashing your thumb with a hammer. Or worse, if you aren't paying attention while using a saw.

 

We use these real-world examples of the importance of focus to help you appreciate living in the current moment.

 

You'll improve productivity if you focus on the "right now" slice of your life. It's really all you have control over, isn't it? Your past is behind you, and your future is far from guaranteed or controllable. Start spending more time in the present moment, totally immersed in your current existence, and you'll see more productivity and better results in your life.