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9 Hacks On How To Organize Your Life Better

It is easy to have aspirations regarding what kind of person you want to be, but it is difficult to take steps toward these goals in your everyday life. Many people become caught up in the hustle and bustle of daily life, balancing responsibilities and relationships and letting their more profound and intangible goals fall by the wayside. However, if you can learn how to organize your responsibilities and time, you will open the possibilities to accomplish more with your time and energy. By decluttering your life, you can live more intentionally and become a more responsible and successful version of yourself.

Few people realize how simple it can be to change their lives, but if you master the skill of organization, you suddenly can accomplish more with the same amount of time. This can lead you to change your life in the ways you want. For instance, if you have always wanted to learn a language or volunteer for the homeless, becoming organized can give you the time and energy to follow that dream. Learning how to organize is much more than putting your priorities in order; it is a recalibration of your time and energy that ultimately brings you closer to living your best life.

The Importance of Organization

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The art of organization is about putting aspects of your life into a systematic structure, making it easier to remember things and use your time in more productive ways. Many people spend a few minutes each day looking for a lost possession, trying to remember a thought or responsibility, or feeling stressed about a task. This may sound minimal, but these few minutes add up to years of your life if you consider this amount combined over a lifetime. We only get one chance in life, so it makes sense to strive for living your life intentionally and being mindful of how you spend your time.

In more concrete terms, being organized helps you to keep better track of your responsibilities. For example, using lists or alarms to remember to do certain things. It also allows you to lose fewer possessions because if you have a designated place for an object, chances are lower that you will misplace it. Being organized helps you to become more responsible and reliable, and it also results in a less stressful life. If you learn how to organize, you are learning how to complete tasks more efficiently and feel more on top of things despite your busy schedule.

How To Organize Your Life

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Learning how to organize your life takes attention to detail, consistency, and practice, but even the most disheveled person can do it with enough commitment. You must change habits and keep yourself accountable, along with being disciplined about your new practices. This may sound tedious, but it is worth it to become a more relaxed and competent person. If you can stick to them, these simple steps will help you use your time and energy more efficiently, allowing you more moments of relaxation and enjoyment.

1. Write Things Down

Writing things down is the number one action to take when organizing your life. Most people have many responsibilities to manage in everyday life and failing to write these tasks down makes it must easier to forget to do them. You are only making life more complicated and stressful by trying to keep important knowledge in your head, and you will inevitably forget some of it. Write grocery lists, to-do lists, birthday lists and a list of important dates and meetings to ensure that you are organized and efficient.

2. Make Schedules And Deadlines


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This is essential in learning how to organize and improve your time management skills. Highly organized people not only have a list of things to accomplish; they have designated times to accomplish these tasks. Making a schedule helps you to hold yourself accountable, and it increases the likeliness you will complete your to-do list. This also makes it more difficult to forget to do something, because if you have decided on and written a goal, you are more committed to accomplishing it.

3. Keep Only What You Need

One of the biggest causes of disorganization is having too much stuff. Having too many items in your home makes it difficult to keep track of all of them, along with causing cleaning to be more difficult when you do it. Owning fewer things helps you to appreciate the things you have and use them more effectively because those with too many things only use some of them regularly, anyway. Decluttering is a great opportunity to recycle and re-gift items, and it allows you to keep the areas you live in neater and easier to live in.

4. Don't Procrastinate

Procrastination is the enemy of productivity and efficiency! This one is a difficult habit to break since using your time for relaxation and enjoyment is more desirable than accomplishing errands and boring housekeeping tasks. However, teaching yourself to stop procrastinating is worth it, because the longer you wait to do something, the harder it becomes to do. By choosing to stop procrastinating, you are choosing to live a less stressful and more productive life.

5. Give Everything A Home


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It is easy to misplace your possessions if they don't have a place to go because you will constantly put them down and forget where you left them. To combat this, make easy-to-access storage spaces for all of your things, and label them if you want to bring your organization to the next step. Never have a designated place for miscellaneous items because this is a recipe for disorganization and clutter. Keep your storage spaces organized as well, keeping the number of items low.

6. Prioritize

There will always be an endless list of things to get done, from buying new garbage bags to calling your mother. However, a crucial step toward becoming organized is learning how to prioritize. First, make a to-do list detailing everything you aim to get done in the next day or week, and then order it from most important to least important, weeding out unnecessary items. The goal of being organized is to live your life more efficiently, not to add stress, and knowing how to prioritize keeps you from feeling too much stress and pressure to accomplish everything you need to.

7. Manage Your Money

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Making and sticking to a budget is difficult for anyone, but it is especially hard for those who struggle with organization. Getting a money saving app is a good way to start, or you can choose the old-fashioned route by writing each purchase and creating a spending goal every week. You work hard to earn your money, so it only makes sense to use it in the best way possible. Becoming a good budgeter is a vital step toward living your best life and using your time and energy most effectively.

8. Put Things Away Immediately

This may seem like a no-brainer, but failing to put things away immediately is one of the main culprits of disorganization. By leaving things out, you create a norm of messiness—you will be less motivated to clean the messier your home already is. By putting your possessions away immediately after using them, you keep your area neater and make losing things less likely. When organizing your life, remember that deciding to put things away immediately is a vital component of a neat and efficient lifestyle.

9. Stay Motivated!

These are all fantastic tips for someone trying to reorganize their life, but they are only effective if you are consistent about them. You need to change your habits to be successful in your journey toward a more organized life, which takes choosing the more difficult option time and time again until it becomes natural. Stay motivated in your quest for organization and take these steps even when you feel tired and apathetic. Like any goal in life, staying motivated is the key to success.


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Life is short, so why not use the time you have in the most efficient way possible? These tips for how to organize are the perfect solution if you feel like life has suddenly become too busy and unmanageable to accomplish everything you would like to. Life is a balancing act between work, social life, relationships, and personal desires. We are constantly feeling the stress of managing our many responsibilities and being disorganized only exacerbates this anxiety by making it harder to keep track of our possessions and duties.

By learning how to organize, you set yourself up for success in life and cause the overwhelming moments to feel more doable. You also allow yourself to be happier and less stressed, because getting things done and feeling like an organized, competent person can only be a good thing. By organizing your life, you become one step closer to living your best life and being your most successful, efficient self.

It is often said 24 hours in a day is not enough, but if you can turn those 24 hours into a well-oiled machine, you will see that it is more than enough time to accommodate all your wants and needs in life.

Shake That Ass: A New Twist on Productivity and Time Management

If you ask any  individual about the secret to their productivity, they will likely tell you that one of the main components to their success is how they manage their energy. I believe that how we manage our energy is what determines the experience we will have, the results we get, and the happiness we feel. The key to greater productivity is managing our energy. Today, we are going to talk about one easy step that will help you get a hold of your energy and make you the most productive you can possibly be. All you have to do is get up and Shake That Ass! How can “Shake That Ass” be a major key to managing your energy? Read on!

man with a wing up key in his back

In my best selling book, The Productivity Zone: Stop the Tug of War with Time and my keynote speeches, I talk in more detail about what are the drivers of our energy. Understanding these drivers and how to use them helps us create what I call a “Championship Psychology”. Champions are not born, they are self made and they do it by managing their energy. After all, you and the most successful people on Earth have the same amount of hours in the day. Do you ever wonder how they somehow managed to accomplish everything? Well it all goes back to the concept of energy and how to use. It all starts with them developing life changing habits like getting up early in the day and using their time wisely. When you start your day earlier, your energy reserves are fuller and fresher than when you’re winding down at the end of the day. Not only that, but it’s how you use the energy that you that allows you to maximize your outcome. 

Some great speakers such as Tony Robbins have harnessed this ability and have made it possible for your everyday average Joes to understand it as well. In fact, this past weekend, I was at a Tony Robbins event in San Jose. It was held in a hockey stadium and had 10,500 people. Watching the crowd and energy that was created in that stadium was outstanding. Words can hardly describe the experience other than a self-development rock concert. To learn more about TonyRobbins Events Click here

What are some energy and productivity traits

When it comes to understanding how energy and productivity are linked, there are four traits that you really need to focus on. These energy and productivity drivers are 1) Motivation, 2) Self-Talk, 3) Focus and 4) Physiology. Everybody has a certain level of control over these four traits. The determining factor is actually committing yourself to improving the way you control these traits. Today, we are going to focus on the last one; physiology. “Shake That Ass” is one strategy That encourage you to change your physiology to better manage your energy. 

Take control of your energy 

Everybody knows that your brain has a high level of control when it comes to your energy Reserves. For example if you do not get enough sleep, then you will be too tired to take on the adventures of the day. But, did you know that your physiological makeup is just as valuable a component in energy management as your mindset? Physiology is one of the easiest ways to shift your energy from a stage of stagnation to a state of productivity. There is so much power in how you physically approach your day that will allow you to enhance your use of energy. We will talk about the ways you can do this in just a moment. The only daunting thing that keeps a lot of people from effectively using their energy is the thought of actually doing what they say they are going to do. As Jim Rohn used to say, “It is easy to do and easy not to do.”

Going back to the Tony Robbins event I just mentioned, when I was standing in the stadium it was clear to see the physiological impact that was laced through the presentation. At this event, One of the best ways movement was used to enhance energy was through the encouragement of dancing and cheering. In fact, check this video out- we made a world record in the #manequinchallenge. 

The simple act of getting up and dancing can be super beneficial because it’s your body’s way of encouraging you to feel the potential energy that you are capable of. For example, we have all been in a situation where you enter a room that is filled with people who are timid, not exuberant, and just downright unenthused. Perhaps It is a conference, or an office setting, you can immediately feel the palpable and unenthusiastic tone in the room. This lack of spirit, if you will, will quickly transfer onto anyone who enters the room. While it may seem from on the outside productivity is happening, there is an obvious lack of excitement or enthusiasm. Inevitably, this muted environment will often be the culprit of creativity killing. And when you do not have creativity floating around, you can only be as productive as the setting will allow you to be. 

Some of the most successful corporations including Google, Uber, and Apple pride themselves in the physiologically stimulating environments their workers spend their time in. While we’re not saying you have to be cheering and dancing throughout your workday, it certainly does make an overall difference in how productive you can be in the long run. 


Joseph McClendon took the dancing concept one step further by lighting up that physiological change with some added fun. He calls it “Asstitude” He says this is his “Legacy”. Any time you find yourself entering a state of stagnation, you need to change things up. A state of stagnation can look like anything from being stuck to being overwhelmed, to being bored. When this happens, Joseph McClendon popularly encourages you to get up and just “Shake That Ass”. 


When in doubt – “Shake That Ass”.

It might seem a little silly, but I dare you to try it. It took changing my physiology into a whole new realm of fun and playfulness. You’ll be surprised at the burst of energy you will get when you get up and move around the next time you feel yourself entering a state of stagnation. Not only that, but there is a whole rush of feelings that come with it while you are “shaking your ass”. 

Most people on the face of this Earth love music and when you get up to the beat of the song, you can’t help but smile.  This will automatically trigger the chemical reaction in your brain that takes away to build up cortisol, the stress hormone.  Immediately you will feel yourself starting to loosen up and you really can’t feel bad anymore.

Changing your habits

Another neat component of getting up and moving around is the fact that you’re actually changing the habits that are leading you to the point of stagnation. That change in your physiology by “Shaking That Ass” breaks your unproductive thought patterns.  Instead of being stuck in a cycle of frustration, you allow your brain to see problems in a different light. 

If dancing just isn’t the thing for you, then that’s not a problem. The beauty about the “Shake That Ass” philosophy is that you really can do any activity so long as you’re ass is shaking!  that means you can get up and walk around, you can get up and do some stretches, you can get up and even run a lap or two if you don’t mind getting a little sweaty. Whatever it is that you choose to do, movement is the key to implementing this philosophy throughout your day.

Now, I am sure that there are those of you who are scratching your head at the reliability of this. However,“Shake That Ass” makes you happy, and it’s not just a theory either. The University of Pennsylvania has done a lot of work around the science of happiness. In their studies, there was a positive correlation between the effects of movement such as dancing and the levels of endorphins, serotonin, and oxytocin that is released. 

When to know it’s time to “Shake That Ass”? 

Whether you are working on a project, or trying to get through your work day, when you are finding yourself entering a state of unproductiveness your body will act by shutting down slowly. It is at this time that you know it’s time to get up and move around. Yet, many people will often forget that this is an option. Instead, they’ll resort to doing other things to try to distract themselves in hopes of getting back on track. Avoid the urge to get off task just to get sucked into another tasks like checking social media or answering emails. Instead, you need to remind yourself to get up and actually move around.

Set a routine for yourself

One of the best ways to do this is by setting a time for yourself throughout your day to get your movement in. For some, there’s a natural break in the day that allows you the opportunity to move around. For others, you will likely just have to wait until you feel like it’s time to get up and move around. Whatever method works best for you, you have to make sure that you eventually get up and “Shake That Ass”. 

We did 4 days of conditioning an Unleash the Power Within (UPW). If you are committed and disciplined (and want to add some more fun in your life) you can condition yourself without going to an event.

Here are some suggestions how to get yourself started on Shake That Ass!

1. Create a morning routine

Create a morning routine to “Shake That Ass”. What better way to wake up than to do a dance and “Shake That Ass”. You do not need to commit a whole lot of time to this either. A simple 5 or 10 minute time frame is really all you need to get you started off on the right foot. One of the best  ways to implement this is to get yourself in the zone during your morning routine. Whether it’s brushing your teeth, getting dressed, or preparing breakfast. Make sure that at some point you are moving around in a way that encourages your body to get out of its state of rest.

Speaking of morning routines, you want to make sure that you are consistent with this routine. Make it a habit to set a fixed time that you get up every morning.  I recommend giving yourself just enough time to have some “you time” before you get your day started. Allotting about an hour or so all to yourself before you head out to work or getting started on that project is ample enough to have you feeling like yourself before buckling down for crunch time. 

2. Constantly remind yourself to stay on task

Be sure to put the definition of “Asstitude” up in your wall or computer, on your cell phone cover. This next tip might sound silly,  but it is especially helpful when it comes to remembering how to Shake That Ass. It is one thing to have a mental note of Shake That Ass on your brain, but when you have it on the forefront reminding you, then you are more likely to get in touch with that concept and do it. Also, having the reminder of Asstitude front and center will be a constant reminder of how you approach the obstacles in your path. 

Your attitude is the key to resolving issues that may arise. If you find yourself getting bored, stressed, or overwhelmed, your attitude can make or break the outcome. Do yourself a solid and remember that your attitude is solely dependent on your “ass”.  when you are feeling stressed or overwhelmed, literally get off your butt and do something about it!

3. Set alarms

Set alarms throughout the day to “Shake That Ass”. We talked About  this a little bit earlier, but, it is important that you regularly and routinely get up Shake That Ass. If you’re one that gets overwhelmed easily, then one of the best ways to ensure that you “Shake That Ass” is by setting alarms. Set alarms throughout your day beginning with your morning routine to help encourage you to get up and move around. If you work in a team setting or have other members that can naturally take a break with you, then one of the best ways to “Shake That Ass” is to get up and do it as a group.

4. Get creative

As we mentioned earlier, when you “Shake That Ass”,  you can really do it the way that best fits your needs. That means if you’re not a dancer,  maybe exercise or a simple walk through the park will be enough to remedy your stagnation. For some, meditation and yoga are enough to help them find moments of clarity. 

Are there any other ways that you already use that fall in line with the Shake That Ass  philosophy? Be sure to let us know below!

Switch it up

The beautiful thing about Shake That Ass  is the fact that it is not limited to individuals and isolation. One of the best ways  to incorporate this method is by doing it as a group or even company-wide. Create common break times that require people to leave their desks. this time can then be dedicated as professional Shake That Ass  time. speaking firsthand, I can attest to the Wonders that company-wide brakes can survive. For example, When I lived in Zurich, Switzerland the Swiss companies all took a break at 9:30 and 3:30. As a company, you can also create a “Bad Ass” award and other “asstitude” awards. the possibilities are Limitless and you really have plenty of room to  shake that ass a whole. if you do choose to implement this philosophy as a whole, you want to make sure that you select time periods throughout the day that do not interfere with personal X such as lunch time. Just as important as it is to shake that ass, it is just as important to have personal time as well. 

Do not underestimate the power of movement

 all too often, I meet people who have a true misunderstanding of the power of movement. Just because you are sitting at your desk connected to all the latest technologies that can enhance your workflow does not mean that they can provide the solution you need. Your brainpower is  a Trevor trolls that is waiting to be unlocked. Unfortunately, hitting the same wall over and over again and wallowing in stagnation, stress, and paperwork is not the way to do it. Getting up, moving around, and letting your ideas low creatively certainly is. This is the new twist to boost your energy management simply by changing your physiology. It is that easy to get better results in the area of time management and productivity. All you need to do is what? “Shake That Ass”.

Bring it to the whole team

You can integrate the art of “Shake That Ass” into your leadership training and other management trainings as well. Keep people learning principles of leadership and engagement and get some fun injected in your organization.

It should be noted that if you do choose to shake that ass, you do need to approach with caution. if you use this strategy you are likely to have more fun, get people more engaged, be more productive, be happier and even lose a few pounds over time.

So what are you waiting for? Get up and “Shake That Ass”!


Do You Have The Fear Of Success Syndrome?

What Is Fear of Success?

fear of success

Having the fear of success is exactly what it sounds like: the worry that things will go badly if you achieve what you desire. Having the fear of success can happen to anyone at any moment in their lives. However, if you suffer from the fear of success, then chances are you have been struggling with it most your life. Having the fear of success is something that can follow you into adulthood and it can be especially crippling if you do not take control over it. 

It can be especially hard to identify this fear in yourself because it’s so deeply tied to its twin, the fear of failure. A careful look at your behavior, though, should enlighten you to whether this common fear is holding you back, and what its origin is in your own life. In today's article, we are going to take a look at what it means to have the fear of success syndrome and whether or not you exhibit signs of it. In addition to understanding what having a fear of success means we will go over some ways you can remedy this syndrome so that you can overcome the obstacles standing in your way. 

Do You Have Fear of Success? Common Symptoms

Holding off until the last minute

Do you find yourself procrastinating, nuzzling right up against a deadline instead of putting your best work on the table in time to mold it into an even better state? If so, you might be afraid of success.  Holding off until the last minute to get a job done is a common way to avoid doing what you need to do in order to succeed. When you wait until the last minute, you will often be able to justify any inadequacies with the fact that you simply did not have enough time to attain to it. 

Assuming the worst without giving it a fair shot

Do you decide not to apply for a job or go after an opportunity because you’re probably not going to get it anyway? And along with that you rationalize, assigning a reason why you’d never win. Maybe you tell yourself the job will go to a younger person, so why try? Or you say they don’t ever choose your kind of project for that grant, so it’s a waste of time filling out the application. If you find you talk yourself out of things or turn down jobs you haven’t even been offered yet, you might be afraid of success. When you assume the worst, you're creating conclusion that does not even exist yet. This negative outcome is a creative way of avoiding doing any of the work that could potentially give you a positive outcome. It all starts with your outlook on life, if you find that you tend to navigate life with a glass half empty mentality, then you may be in jeopardy of compromising your success before you even have the opportunity to attain it. 

You are always close but not close enough

Do you repeatedly get so close to success you can touch it, only to have something happen that fizzles it out? Yes, there’s the fear of success again. Now, you’re probably thinking, I’m just unlucky. I don’t have control over these outside forces. And maybe you don’t. But how you deal with things when you’re heading full speed toward success is different than how you deal with things when you’re afraid. Self-sabotage is one of the biggest symptoms of fear of success. In many ways, self-sabotage starts way before you get to the ending. When you convince yourself to do something, you will find that you may have no problem working really hard in the initial stages of the project. But when it comes to make a break time, it's a lot easier to allows a distraction to get in between you and your goal. Often times, this distraction can be characterized as an obstacle that you have very minimal or no control over. If you suffer from the fear of success, you will typically allow this distraction to keep you from reaching your goal because then you have the ability to say that it was out of your control fans out of your hands. 

Worrying about things that don't exist yet

While it may not be a solid indicator of the fear of success, but when you create stress for yourself because of things that don't exist, that could be your indirect way of trying to avoid the success you deserve. For example, if you have the skill set necessary to start a business and are set on starting said business, you are likely to imagine every worst case scenario first. If you are someone who suffers from the fear of success, you will then go on to create stress for yourself about these fictitious scenarios. While it is always a good thing to be prepared and to think about all your angles ahead of time, spending your time stressing out about issues that don't exist could be your psyche’s indirect way I'm telling you that it's easier to get out while you're ahead. 

Fear of being an imposter

For many people, the thought of being the best of the best is something that requires a little bit of pride. While successful people will generally embrace that pride, people who have a fear of success may find themselves suffering from a closely related syndrome called the Imposter Syndrome. The Imposter syndrome is exactly what the name suggests. It is when you develop a certain set of skills and are really good at those skills but then when push comes to shove, you doubt yourself in terms of credibility.  Talk to you may have with yourself includes narratives such as “everyone thinks I have it together but I'm really just barely making it by.” Others who suffer from Imposter Syndrome might be incredibly successful on the outside, but on the inside, they carry the constant stress of needing to be perfect and focused at all times. In the end, it feels you leaving like you are putting on a face and it is a matter of time before those around you realize you are just an imposter.

Unsurprisingly, many of the world's most successful people suffer from Imposter Syndrome.  to get over this, many people will often work twice as hard as their peers in order to make sure that they avoid failure. The catch 22 is this constant need to work harder only creates a more prominent feeling of feeling like a fake. 

Where Does This Fear Come From?

If you attempt success you’re automatically risking failure, and it’s perfectly natural to be afraid of failing. If you’re like most of us, you’ve failed before, so you know it feels awful and can make you wish you’d never stuck your neck out. This is where fear of failure and fear of success intersect. While that accounts for some of it, there are other reasons you might find success scary, most of them deeply rooted in past experience. If you suffer from fear of success, then the distinguishing factor between this and the fear of failure is the fact that after you fail, you do get back up and continue pursuing your goal. With the fear of success, there will always be a barrier between you and your goal whether it is a barrier you create, or a barrier that is actually an obstacle that you unconsciously find a way not to get around.

When it comes to the fear of success, there will often be a line of questions that you will find yourself  considering. We will explore these in our next segment. Here are common questions underlying the fear of success.

Do I Deserve This?

Many of us carry a lot of negative voices around inside our heads, letting us know we’re not really “all that.”  It doesn't matter who you are, or how you grew up, this negative thought process is something that exists in all of us. However, if you have the fear of success, you will find that these negative thoughts will often pop up more often than they should be.

A lot of the times, these negative thoughts can be associated back to previous experience that may have occurred during your more impressionable years. Maybe you got messages as a child, or even as an adult, that you weren’t the kind of person success happens to.  Messages such as these can severely impact your perception of success and whether or not you are worthy of it. Oftentimes, these negative messages may come from people who play significant roles in your life. These people can be anyone from your parents, to your teachers, to your coaches. Regardless of who it is, for some people, the fear of success can be traced back to negative comments that were made in their childhood.

These messages don’t have to be literal; they can take a subtle form too. Let’s say when you were young you heard your parents comment: “So-and-so thinks he’s so smart now that he’s got that job.” For a kid, this sets a tone that people won’t approve of you if you step out of your station in life. If you are someone who suffers from the fear of success, then these negative comments are ones that you've carried with you throughout your life. Instead of recognizing that they are statements made by people who have no business saying such things, they tend to be thought that you carry with you throughout your life.

How to remedy this

One of the best ways to help yourself get past the negative thought process of “do I deserve this” is by acknowledging these thoughts and getting ahead of them. Remind yourself why it is that you are worthy of whatever goal you're trying to pursue. Whether it's asking for a raise at your job, or pursuing a creative idea that has been nagging you. Check off all the components that make you worthy of that goal. When those negative thoughts do pop in your mind you will be better equipped to engage those thoughts by reminding yourself why exactly you are worthy of your goal. A great tactic to do this is by imagining that negative thought in a bubble, then let that bubble form, but be sure to let it float away. Mentally distancing yourself from these comments in a manner such as this can have a great impact on how you approach the steps to reaching your goal. 

Although it is easy to say, it is certainly much harder to do. However, when you begin to chip away at that negative self-image that was developed in your younger years, you can be one step closer to overcoming your fear of success. If you define yourself as a failure, you may find your mind wants to prove itself right more than it wants you to be happy. The thought of succeeding can be scary when it means challenging deeply held beliefs, even if those beliefs are bad for you.

Do I Really Even Want This?

Success means change, and change is a challenge. For many, the status quo can feel so much easier. After all, what’s a little discontent when compared with a complete restructuring of your life? Being successful usually means things will be different; it’s hard for them not to be. This form of fear of success is based in the fear of change.

We all have a friend who turned into someone we no longer recognize after a big success. You might be afraid of that being you. But you have control over that, and you can learn from your friend’s mistakes whether you realize it or not. Don’t let success pull you toward being a workaholic or an egomaniac or whatever your predisposition might be. It’s possible to both pursue your dreams and become the best version of “you” you can be. In fact, the two go hand in hand.

How to remedy this

In whatever goal you pursue, you have to remind yourself that as you grow as an individual, change is something that is going to happen whether you like it or not. After all, part of being a successful person means being a better version of you than the day before, the month before, or even the year before. Change can be difficult for some people to accept but you have to remind yourself that without change, stagnation may occur. And stagnation of any kind is never something that you want to entertain. The next time you suffer from the fear of change, you have to remind yourself that it's okay for things to be different. Some of the world's leading innovators got to where they're at because they dared to deviate from the status quo. Embrace change when you encounter it and learn to grow with that wherever it takes you. Just remember, just because things are changing doesn't mean things are going bad. Change in any capacity means growth in one form or another.

What if I’m Disappointed?

Just as we’ve all failed, we’ve probably all had experiences where we accomplished a goal and found it lacking. It just didn’t give us the boost we were looking for. We may have discovered that what we thought we wanted wasn’t all that satisfying when we got it.  Or in contrast, we may have had a great experience with momentary success but found what came afterwards to be anticlimactic. This can create confusion, and confusion easily transforms into fear of success. Perhaps we’ve learned, through this, not to “get our hopes up.” The easiest way of keeping those hopes down, of course, is not to try.

How to remedy that this

It is completely understandable that disappointment may occur. Whether it's disappointment because of lack of this element or disappointment because of failure. One of the best ways to overcome this is by learning how to manage your disappointment. You can start off by setting reasonable expectations. Someone once said the number one way to be happy in life is to have no expectations. While we certainly suggest you take this quote with a grain of salt, there is something to be said with having low expectations.  Now, this does not mean lower your expectations to a point that there's no purpose in pursuing whatever it is you're pursuing, but make sure that your expectations are ones that are reasonable to obtain. 

For example, if you are just starting off at a brand new job at the intern level,  one would hope that by the end of the year you would have progressed to a more permanent position at the company. If at the start of your journey, you set the expectation that by the end of the year you will be in management or even at the corporate level, then you are setting yourself for an expectation that is  unreasonable and almost impossible. Learning how to manage your disappointment starts by learning how to manage what will realistically happen given all the work you put in.

Will Success Be Too Hard?

It’s true that if you succeed, more will be expected of you. There’s no question about that. Write a successful novel and everyone will be waiting for the next one, and don’t think for a second they won’t judge it against the first. If you succeed, you will be expected to keep on succeeding, and that’s a very scary idea. 

For many of us, success as a concept is a source not of pleasure but of stress. Never mind the satisfaction that comes with accomplishing goals. Never mind the freedom a truly successful life can bring. Success feels like pressure, or even worse, like trauma. If that sounds like too strong a word, consider this: psychologists say that, for many people, success can trigger the same emotions that actual trauma does. The adrenaline rush that puts you on guard in a frightening situation and the excitement that comes with success can feel all too similar. That’s why so many people sabotage themselves in reaction to that feeling. In this situation, it feels like success will demand more from you than you can give.

How to remedy this

While it is a difficult task to gain full control over your psychological reaction to stress, you can do things to help minimize the feeling of being overwhelmed. In whatever endeavor you pursue, you have to pursue it with an open heart. In whatever success you attain, you will have obviously have gotten there because of hard work and persistence. Know that the more you grow in your success, the more that will be demanded of you. One of the best ways to be able to manage this is by creating non-negotiables or boundaries in your life. Non-negotiables are simply the standards that you cannot do without regardless of what life throws at you. 

For some people non-negotiables mean spending time with family or not working past a certain hour in the day. When you are able to establish your non-negotiables and your boundaries in your success, you are more able to handle your levels of stress. For example, if you get a new job promotion, the one you have been waiting for, set reasonable expectations so that your workload is tackled only during the time you are at work not during the time when you are at home. Setting boundaries like this is especially important because it reminds you that yes, your new success will come with added responsibilities, but there is a time and place for those responsibilities. Letting your stress trickle over into areas of your life, especially your personal life, where it doesn't belong can compound your stress. This will then set off the chain of emotions that reminds you that perhaps this success it's simply not for you.

Tips For Overcoming Your Fear Of Success

fear of success

When you fail, try again

If you find your fears are rooted in worry about failure, Google Abraham Lincoln. A quick review of his pre-presidential history reveals all manner of bad luck, failed businesses, and even a nervous breakdown that kept him bedridden for months. Do those failures still haunt our picture of him? No. They’ve been eclipsed by his success. Sure, you say, but I’m just me. He’s Abe Lincoln. But the fact is, he wouldn’t be if he hadn’t arisen from his failures willing to try again.

While it is certainly easy to say, one of the best ways of getting over your fear of success is reminding yourself that you will fail and when you do fail you need to get back in and try again. No successful entrepreneur, activist, or innovator got to where they are at on the first try. It takes a series of repeated mistakes to find exactly what you're looking for. Success is no different. 

Sometimes, in combating negative self-talk, you’ve got to take baby steps. If you find you can’t disagree when that voice tells you, “You don’t deserve success,” it may be all you can do to respond, “Maybe not, but I’ve at least got to try.” It sounds like a small thing, but it challenges the negativity, and that opens the door. Pretty soon, you’ll be talking back, telling those nay-sayers in your head that not only do you deserve it, but you’re also entitled to it.

Reflect on your past accomplishments

If fear of change is lurking behind your fear of success, think back on all the changes you’ve already experienced in your life. How scary did they feel before and during the transition? But you survived. And the good news is, when the change involves success, you will more than survive: your life is on track to become immeasurably better. Remind yourself that humans are adaptable creatures. What better to “get used to” than success?

When you need the additional boost of confidence, pull out all your past accomplishments and ponder them for a moment. Think about the struggle and triumph it took to get to where you got to. It is easy to get overwhelmed on your journey to success, there is no harm in reminding yourself just how awesome you are. Do this by reflecting on your past successes and how proud and deserving you felt when you accomplish them. 

Never give up

If you’re afraid of disappointment, that might be because you’re too narrow in your definition of what success should look like. Dawn Steel, one of the first female studio bosses in Hollywood, once said something along the lines of, “If the door is locked, try the window.” What’s the window? It’s another way in, another version of success. 

If it feels like you’re banging your head against the wall, maybe you are. Heads are notoriously soft, and walls are notoriously hard. You may end up busting that wall down eventually, but your brain will probably be scrambled by the time you do, which doesn’t leave much room for excitement and passion. Stubbornly staying the course no matter what is a recipe for bitterness, and it’s just another manifestation of fear. Think of an athlete who says he can’t win the game without his lucky socks: if those socks shrink, and he still wears them, they might end up being the reason he loses. 

Overall, winners win because when one way doesn't work they always find another. Begin to build that mindset so that you can encourage yourself in whatever situation you find yourself in. Failure may happen, but it's just a bump in the road. There's always another way to tackle what you are going after. When you think positive, you will always find a way. 

You rise to the company you keep

It goes without saying that the popular phrase “you rise to the company you keep” holds ample amount of truth, especially when you are trying to accomplish a goal. If you are on your path to accomplishing a task, you want to be sure to surround yourself with people who can support you not pull the rug from under you. For example, if your goal is to establish financial freedom, then it would  probably be wise to spend your time around financially literate individuals. Avoid spending time with those who will drain you both emotionally and physically. Instead, surround yourself with people who have accomplished the goal you are after and learn what it was that they did to get where they are at.

Now this certainly does not mean that what worked for them will work for you, but it does mean you will have a wider array of options in terms of figuring out how to reach your goal. Many times, the fear of success is embedded in people because their goal may seem just out of reach. One of the best ways to negate this is by being around people who have been there and done that. Don't underestimate the power of common community.

Final Thoughts on the Fear of Success

It’s okay to be afraid, but it doesn’t have to stop you. Let go of what’s holding you back, trust yourself, and know that you can win. It is easy to tell yourself that perhaps you don't deserve the success, maybe you're not worthy of it, or you  do you accomplish whatever you're aiming for you won't be good at it anyway. If you let those thoughts and that type of self narrative consume you, then you are one step away from your self-fulfilling prophecy of not achieving your goal. If all else fails, find comfort in the fact that successful people will always have a little quirk in them. Whatever your little quirk that hinders you from accomplishing your task is, embrace it, and accept that it is just part of who you are.  Success, no matter what kind is something that is closer than you may think! 

Eliminate Stress-inducing Thought Patterns with Cognitive Restructuring

Life can feel out of control when mounting stress spirals into a string of dysfunctional thoughts. It might come as a surprise, but stress-inducing thought patterns are habits. Habits can be changed. The logic-based cognitive restructuring process can eliminate stress-causing thought patterns.

What Is Cognitive Restructuring?

Cognitive restructuring (CR) is a component to the collection of psychological techniques called cognitive-behavioral therapy (CBT). CR encourages patients to engage more fully in the present moment and has been proven to help people who suffer from thought-induced stress.

CR is a process of psychological talk therapy or psychotherapy that aims to help patients first identify, then change destructive thought patterns and destructive behaviors associated with those thought patterns. Continued practice of CR improves mood while reducing anxiety and stress.

CR Sessions

A CR session can occur in different ways. One way is a session between a patient and a psychologist. Group CR therapy occurs with a group of patients and one or more attending psychologists. Individuals may also elect to practice CR on their own without a therapist.

CR patients are encouraged to practice CR as a part of daily life. Because cognitive disorders can negatively impact nearly every aspects of life, regularly practicing CR strategies outside of a session or CR study time is a treatment requisite.

Cognitive Restructuring And The Brain

The brain is constantly thinking and throwing around thoughts, often without our conscious realization. The ability to think complex thoughts is one of the most wonderful parts of being human. The brain helps us perceive the world and interpret those perceptions.

Trust Or Don't Trust

Automatic Thoughts

Cognitive Distortions

Jumping To Conclusion Bias



Mental Filtering

Polarized Thinking (Black And White Thinking)



Always Being Right



Fallacy Of Change

Should Distortions

How To Use Cognitive Restructuring To Reduce Stress

Brain design art

Image by OpenClipart-Vectors from Pixabay

Cognitive distortions are common in the modern world and contribute to the growing rates of mental health conditions present in the population today.

Engaging in cognitive restructuring can change these destructive thought patterns to liberate the mind from false thinking. This liberation leads to improvement in every area of life. It helps facilitate better self-esteem, self-respect, and improves social connection with others.

Cognitive restructuring is a clearly defined process that helps reduce stress, ease anxiety, and create a more harmonious existence.

There are four defined steps in the cognitive restructuring process.


Identify Negative Automatic Thoughts

Stress intensifies the likelihood of recurring negative automatic thoughts. Learning to catch automatic thoughts as they arise is the first step in cognitive restructuring. Thoughts play a major role in how we perceive the world around us. They influence our feelings and how we interact with others.

Use a journal to record thoughts as much as possible throughout the day. Do not censor any of your thoughts or feelings in your journal. Journaling can help identify automatic thinking and cognitive distortion patterns.


Identify Cognitive Distortions

After writing thoughts and feelings down, return to the journal to investigate the pages for evidence of the aforementioned cognitive distortions. Look for any thoughts or thought patterns that match the cognitive distortion descriptions.

It might be difficult to find cognitive distortions at first. Stress begets stress and changing thought patterns takes time. This process becomes easier.

Remember that there are dozens of cognitive distortions, far more than could reasonably fit into an article of this size.


Scrutinize Cognitive Distortions With Socratic Questioning

After identifying cognitive distortions, it’s time to scrutinize them. Challenge the distortions with Socratic questioning to see how the perceived “facts” hold up.

Write the cognitive distortion down along with a series of logic-based questions.

There are worksheets online that can help with developing the best Socratic questions to ask for each cognitive distortion. Some example questions include:

  1. What evidence supports this belief?
  2. What evidence does not support this belief?
  3. Am I making any assumptions about this situation?
  4. Have I reached conclusions based on feelings or facts?
  5. What is the worst that can happen from this?
  6. Is there any other way to see this situation?
  7. Are there any actions I can take to change the situation?


Restate Original Beliefs More Accurately

Once you have scrutinized cognitive distortions against Socratic questions, it’s time to reshape the belief in your mind. Reshaping the belief is done by restating and rewriting the original thought in a way that is based on factual evidence.

Do not skip the restating process no matter how strange it feels at first. It is an important step toward changing how the mind interprets information.

The more you practice cognitive restructuring, the easier it becomes. After time, you will automatically catch negative thoughts and begin to scrutinize them; however, this will take practice. Go easy on yourself and know you are making progress toward removing stress from your life.


Mental Human Experience - Brain design words

Image by John Hain from Pixabay

Cognitive restructuring is a hands-on, evidence-based psychological method proven to reduce stress, treat anxiety, depression, and other mental health conditions.

Cognitive restructuring liberates the mind from harmful cognitive distortions. By following the simple CR process of first noticing automatic thoughts and subsequently changing destructive thinking patterns, we are rewarded with a new outlook on life. A new outlook—or new perception changes the world from the inside out.

Featured Image by aytuguluturk from Pixabay

Feeling Overwhelmed? Try These 10 Easy Tricks

Do the days of being calm and carefree seem all but gone? Today is a new day filled with possibilities. Get ready to make the shift from feeling overwhelmed to reawakening the day’s potential. We have a list of easy-to-do tips to reduce your stress and increase your productivity.

Negative Effects of Stress

Since everyone has some level of stress, part of the game of life becomes managing how to not feel overwhelmed by it. There are stressors that can be eliminated, but if you’re an active person with a busy life, you will experience stress. The negative effects can creep up on you if you don’t address them mindfully.

First, identify what the effects of stress look like for you. When you’re feeling overwhelmed, does it increase your anxiety? Does having too much stress lead you to be less productive, or do you notice it impairs your concentration? Stress can be a big distraction in your day that drains you of the energy you need to work productively.

The Implications of Feeling Overwhelmed Regularly

man feeling overwhelmed

You can’t afford to lose your focus and have your energy get drained from being stressed. Long-term effects of feeling overwhelmed can have physical manifestations like adrenal fatigue, weight gain and interrupted sleep. If you allow your stress to affect you to this degree, it will create a feedback loop that will continue an unhealthy cycle of feeling less motivated. You want to make conscious choices and take deliberate actions to use the tips presented to safeguard yourself from having this happen.

Tips for When You’re Feeling Overwhelmed

The great thing about these tips for feeling overwhelmed is that they will instantly create space between you and the stress you’re feeling. They will give you a sense of what it feels like to have relief in an instant and that feeling is contagious. You want to give your body and mind the reminder it’s possible to get back to a state of balance. As you regularly engage in these practices, you will feel better.

Develop a Movement Practice

man meditating while sitting on grass field

Making yourself move is key to having the energy shift in your body. Sure, you move around to get from place to place each day, but you want to be active within your day to keep the blood flowing and positive hormones and neurotransmitters activated in your body. The more frequently you make exercise a top priority in life, the more consistent it will be a contributing factor to regulating your stress levels. Not only will it strengthen your body, but it will release endorphins that positively influence your mood

Asses what’s practical and doable for you at this present moment in time. Whether it’s walking, running, hitting the gym or taking a yoga class, it will be a win-win for your day. Whatever you do for exercise will break you from the stress of the day.

Give Yourself Regular “Time Outs”

There may be days when you feel you won’t be able to slow down, but taking a “time-out” will be more productive in the long run. Schedule breaks at the start of your day and follow them accordingly. You don’t want to burn-out. Regular “time-outs” could be as easy a fresh-air break, a quick phone call, or watching a funny clip on YouTube.

girls having fun in the beach

There will be instances when napping is the best the option. While taking a nap is not always a practical choice, if it’s doable it can be a better strategy for being productive long-term, as you’ll feel refreshed and renewed when you wake.

Manage Your Time

If you’re feeling overwhelmed with everything that’s on your to-do list, there are methods out there that can help you. Time management tools will ensure that you finish the important tasks on your agenda. When you increase your productivity and limit distractions, you’ll have an improved concentration and less stress.


Whether it’s an app that lists your tasks in an organized fashion or a time tracker that gives you daily feedback about how you’re managing your time, it’s never been easier to guide your productivity rate. These tools will give you an accurate depiction of how much time you’re spending and how much time you need to get things done. This will lessen the anxiety that comes with feeling overwhelmed, keeping you calm and collected.

Get Comfortable Saying “No”

Are you catching you’re saying “yes” to things when you don’t have the time? This can add to your stress and anxiety if you don’t evaluate when you should say “no.” You don’t have to do a complete 180 turn around and say “no” to everything but curb your “yes’s” enough so you can get relief from being overwhelmed.

hands stopping

You can even find a middle ground in saying “I can’t right now, but I can help you later.” Let there be room to negotiate between having to stop what you’re doing and the possibility of assisting someone at a later time. This will allow you to still be reliable and helpful to others, without you giving up your own productivity or well-being to do so.

Acknowledge Your Achievements

Now and then you have to ask yourself why are you doing any of this in the first place! You have goals and you achieve more than you give yourself credit for, so be sure to acknowledge what you’re accomplishing. You want to exercise your mind to ensure that you continually lean toward the power of affirmative thinking.

If you are a fan of regular task lists, then make a habit of checking off each task you’ve completed. It’s been shown that there’s a positive psychological effect that comes with deliberating acknowledging the completion of a task. You want to maximize that feel-good boost which will counter the stress that comes with feeling overwhelmed. You’re getting it done, honor the process!

Keep a Journal

ournaling can be whatever you want it to be. The idea is for you to have a regular outlet that allows you to reduce the number of thoughts and feelings you have pent up inside. It’s like having a place to deposit them so you can clear space in your head and reduce feelings of being overwhelmed.

If you feel you’re too busy to keep a journal, give yourself lenient parameters about when and how to write. Even if you’re setting aside 5 or 10 minutes to write, it’s helpful and you’ll notice relief of your tensions as you get those words out. You can use a traditional journal and pen, download a journaling app to your phone, or create a document file on your laptop—the choice is yours!

Give Yourself a Sounding Board

Everyone wants to be heard. It’s likely that you’ve got people in your life who will support you with listening—take advantage of this! Involving others as you resolve what’s overloading you is satisfying and could provide you with constructive suggestions. If you do so with an intention of finding solutions, rather than just venting or complaining, you can make progress.

Sometimes the opportunity to talk with someone who’s unrelated to your personal life can be helpful too. You may opt to have regular visits with a professional and reap the benefits of sharing with a counselor or health coach. Articulating your thoughts in this way can make a big difference when you’re feeling overwhelmed.

Pay Attention to Your Breathing

Another technique that’s often overlooked is breathing deeply, and correctly! Have you noticed that when you’re feeling overwhelmed, you have a shortness of breath? As you become more aware of breathing, you’ll remind yourself of this instant remedy for stress. Stop what you’re doing and take a few deep breaths.

woman taking deep breaths

You can check out some breathing techniques shared by wellness practitioners and find a method that resonates with you. Something as simple as 6 or 7 deep breaths in a minute’s time could suffice. When you’re ready to take your breathing practice to the next level, you can even incorporate meditation into your day.

Embrace a Minimalist Lifestyle

Contrary to common belief, having a minimalist lifestyle is not about getting rid of everything. It’s about maintaining the quality of things in your personal space.

Think about how you can maintain your surrounding environment to be functional and easy-to-use. You want to reduce the amount of clutter as being clutter-free puts you on the path to being stress-free. There are many resources available that can show you how to start your process of minimalism.

Maintain an Attitude of Gratitude

Gratitude is an antidote to stress. As a quick experiment, try to hold thoughts of what you’re grateful for at the same time as thinking about what’s stressing you. It’s nearly impossible to hold both those things at the same time. This is the power of having an attitude of gratitude.

Gratitude promotes inspiration and counters thoughts that will leave you feeling overwhelmed or dissatisfied. It’s a reliable mindset that balances any woes that could otherwise bring you down. Highlighting what you’re thankful for sets you up for continued affirmative thinking.


So, how do you feel? Hopefully, you’re already sensing relief knowing about these tips. They are here for you to incorporate into your daily strategy of building confidence and maintaining productivity. Feeling overwhelmed doesn’t have to knock you off track, it can be an opportunity to strengthen your use of these helpful lifestyle tips.

How A Morning Meditation Can Make Or Break Your Day

Here we will discuss the basics of mediation, its benefits, and how incorporating a morning meditation routine into your life can help you handle stress.


An Introduction to Meditation

Meditation is an ancient and simultaneously timeless practice of calming the mind. The word “meditation” has its roots in the Latin word “meditatum.” In English, it translates as “to ponder.”  Practitioners of meditation tout its many psychological and physical benefits.

The practice of meditation is written about in Vedic documents from 1500 BCE. Later, both the Buddhist and Taoist traditions, originating in the sixth to fourth centuries BCE, adopted meditation practices of their own. Meditation is now a global practice. People in all regions of the world use meditation for therapeutic purposes.

1. Meditation Techniques

There are nearly as many types of meditation as there are people practicing it. We will explore some of the most common mediation types below. Keep in mind that within each general meditation style, there are sub types and other ways to practice.

2. Breath Awareness or Breathing Meditation

Breathing meditations are those that use the breath as the primary point of reference for calming the mind. In this practice, one sits with a tall, straight back with legs crossed in a comfortable position. Hands are usually placed palm up on the knees, and the eyes are closed.


A deep breath is inhaled through the nose. The breath is directed through the body as far as it will go. When the stomach inflates from the breath, it can be held there for a few seconds before exhaling. Depending on the type of breath awareness meditation, the exhaled air is either pushed through the nose or the mouth. Paying attention to breathing will naturally clear the mind and help ease tension.

3. Body Scan

Body scan meditation is the process of mentally observing the body for any feelings of discomfort in order to relax that area. To do a body scan meditation, a person lies down with legs slightly more than hip-width apart with the arms at the side (similar to corpse pose in yoga). Beginning with the feet, notice any sensations in the body. Send your breath into any areas that are holding tension; this will help relax the area.

woman exercising on yoga mat

Often people are unaware of the tension they are holding in the body. Body scanning help bring the tight and tender muscles to the person’s awareness. Just noticing the tension can help you instruct your body to release the tension and help you relax more deeply. Because of this, body scans are a good choice for a morning meditation.

4. Mindfulness Meditation

Mindfulness meditation is the practice of being present. This might sound intuitive, but often, we are running on autopilot throughout the day.

One example of this is getting halfway to work in the morning and not remembering if you locked the door to your home. You could be pretty sure you locked the door, but  you don’t have any recollection of putting the key into the lock. Had you been practicing mindfulness, you would remember the seemingly mundane actions that are subconsciously performed during the day.

meditating outside

To practice mindfulness, all you must do is direct your attention to the world outside your body. Your inner dialogue stops, and you notice your environment. This can happen anywhere. At first, it might surprise you how foreign it feels to partake in activities without thinking of anything else. Start small. Try washing your hands or brushing your teeth with absolute awareness of what you’re doing.

5. Moving Meditations

Moving meditation is the practice of intentionally moving the body to ease stress and soothe the mind. There are several types of moving meditations:

women exercising
  • Tai Chi
  • Martial arts
  • Dancing
  • Sama or Sufi whirling
  • Qigong
  • Yoga

6. Transcendental Meditation (TM)

TM is a form of meditation that combines deliberate breathing with silent chanting of a mantra. A mantra is a word or phrase repeated continuously in meditation. Mantras in TM are given during initiation into the practice and are never spoken aloud.

To practice transcendental meditation, one sits comfortably with eyes closed and repeats the mantra for 20 minutes two times per day. Should thoughts stray from the mantra, one is to calmly and without judgement return to the process of breathing and continue to repeat the mantra.

7. Visual Meditation

The practice of visual meditation carefully introduces themes or stories for the meditator to visualize. These meditations are often guided by a speaker, but this isn’t required. The visualized material in meditation could be anything. It could be a peaceful meeting with a spirit guide or a mandala. To practice, all you need is to sit in a a comfortable position, close your eyes, and imagine your visual material.

8. Chanting

man reading

Chanting is a popular form of meditation. A word, phrase, or mantra is spoken or sung repeatedly for a set timespan. Different mantras have different meanings and will represent the intention for the meditation.

Benefits of Meditation

Meditation is not only a practice for those who are spiritually inclined. Meditation is a scientifically substantiated therapeutic practice. When people meditate regularly, there are several benefits that results. Here are the top scientifically backed benefits of meditation:

  • Alleviates anxiety
  • Improves attention span
  • Balances emotions
  • Can counteract addictions
  • Creates compassion
  • Decreases blood pressure
  • Deepens sleep
  • Improves age-related memory loss
  • Improves self-esteem
  • Reduces stress

How a Morning Meditation Can Make or Break Your Day

Morning meditation is the perfect way to start your day. Morning meditation can put you on track to establish, and then reach, your daily goals. By taking time in the morning to clear your mind, you prepare yourself for a rewarding day.

Here are the top reasons to begin a morning meditation practice:

1. Establish Your Intentions For the Day

Beginning each day with an intention or goal can help you focus during the day. Creating a little, yet massively rewarding, goal in morning meditation can make all the difference in how you go about your day. Maybe your intention is to be kinder to yourself or to smile more. Your daily intention is your choice. Make your intention something you’ll be happy to carry with you during the day.

2. Sort Out Dreams

woman sleeping

In sleep we download lots of information from our worldly experience. Through dreams, the subconscious mind helps us process the stimuli around us and our internal reactions to that stimuli. Morning meditation is a good time to wipe the slate of your mind clean after a night of dreaming. Having a clear mind can help balance your emotions and keep you feeling balanced all day long.

3. Enjoy the Silence

Morning meditation is the best because the world is still sleeping. Take advantage of the silence around you by getting up extra early to meditate. It can be difficult to find a quiet place to meditate during the day when the world is awake. Give yourself the gift of peace with a morning meditation routine.

4. Ground Yourself

There is no doubt that mediation will serve as an anchor to the earth and provide helpful grounding that will keep you peaceful throughout the day. Grounding through morning meditation keeps us present in our daily activities. When we are grounded, we are much less likely to have accidents, disorienting moments, and even arguments.

5. Break Your Day

Practitioners and scientists agree that meditation, especially a morning meditation routine, can make your day; however, there are a few ways that a morning meditation could break your day. Here we will discuss a couple unpleasant things to know about meditation.

6. Meditation Can Trigger Dark Thoughts

This is especially true when first embarking on a meditation journey. Some dark emotions can come up, seemingly out of nowhere. This is because meditation trains the mind to observe every thought, feeling, and sensation within yourself. If you aren’t accustomed to processing your emotions in healthy ways, meditation can bring these emotions to come to the surface.

man sitting on grass field

This isn’t a bad thing. To heal from our experiences, we must be aware of the feelings lurking within. If negative emotions arise during a morning meditation, they can have a lingering impact. Remember to be kind to yourself and try to fit in another meditation session midday to combat any repressed emotions that may have come up in the morning.

7. Keep Going

Many people become frustrated with meditation after having tried only one or two meditation techniques. What works for someone else might not work for you, and that is absolutely okay. Do not judge your progress or lack thereof as failure. It simply means you haven’t found what works for you yet.

Experiment with different styles of meditation to learn what resonates with you and your body. It’s okay to mix up the meditation techniques you practice. Meditation is a solitary practice with the goal of making you feel better. No one else can tell you what you should feel. Decide for yourself how and what your meditation practice is.


Meditation is a prevailing ancient practice with scientifically backed benefits. There are many types of meditation to choose from. Finding the right form of meditation for you will help you stick with a meditation routine. Morning meditation offers all the health and wellness benefits of meditation plus the added perks of starting the day with a solid foundation.


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