Ongeza furaha yako kwa kujipenda.

Unayo kila sababu ya kufanya wiki yako kuwa ya kipekee kwa kupanga mambo yako kwenda vizuri kama utakavyo. Itapendeza kama kila siku ya wiki utafanya kazi zako katika mpangilio unaoeleweka na kukamilisha kazi zote kikamilifu kama ulivyokusudia. Siku za wiki huisha haraka sana, kama hutokuwa umejipanga vyema utajikuta wakati umepita ukiwa bado hujafanya lolote hivyo ni muhimu sana upange wiki yako vizuri na mapema kabla ya kuanza juma lingine upya. Wengi wetu tumezoea kupitisha siku kawaida tu kwa maana ya hatufanyi mabadiliko yoyote kati ya jana na leo. Itakuwa ni busara kama kila siku yako ikiwa ni tofauti na nyingine. Ni vyema ukafanya tathmini ya kazi zako zote ulizopanga kufanya wiki iliyopita na ujiulize je umeweza kukamilisha ipasavyo? Ikiwa utaona mambo hayakwenda vizuri ni vyema ukafanya mabadiliko. Mabadiliko yenyewe yataanza kwa kujiuliza kwanini mambo yako hayajakwenda sawa? Majibu utakayopata yatafakari kwa makini yakusaidie kukuongoza na kukurekebisha. Tabia nzuri zitakazokufanya ufanikishe hayo ni kama kuachana na uvivu na kuwa mtekelezaji wa kazi zako, jifunze kutumia muda wako vizuri, kuwa na mazoea ya kujifunza mambo mbalimbali yatakayokusaidia hapo baadae. Hizi hapa ni njia 6 za kupanga wiki yako leo zikusaidie kufanya yale yote upendayo 1. Andika chini kwenye karatasi chochote ambacho ni muhimu kwako Unapenda nini? Unaamini nini kinachokufanya ufurahie maisha yako na kukupa motisha ya kufanya kazi zako kwa moyo mmoja wa furaha. Ukijua nini unapenda na kufanyia kazi upendacho utaongeza utashi wako na hatimaye utafahamu maana halisi ya maisha yako. Kujitambua ndio mwanzo wa kujua vipawa vyako. 2. Jiwekee ratiba maalum kila jumapili kuwa ni siku ya kupanga yale yote unayotaka kufanya wiki ijayo Itategemea na kazi yako ilivyo, muhimu ni kuwa na mpangilio mzuri wa kazi zako kwa namna yeyote ile unavyoona inafaa. Kujipanga ni bora kuliko kutofanya lolote kabisa. Jiwekee mipango ya shughuli zako za wiki kwa kujua nini utafanya kuanzia siku ya jumatatu hadi jumamosi. Andika kwenye kitabu chako cha kazi chochote unachohitaji kukamilisha iwe ni shughuli ndogo au kubwa muhimu ni kujua je kazi yenyewe inatekelekeza? Kama jibu ni NDIYO weka kazi hiyo kwenye orodha ya kazi unazokusudia kukamilisha ndani muda fulani kulingana na ratiba yako ya wiki. 3. Jijengee mazoea ya kuangalia kalenda ya kazi zako, jua ni matukio gani yanafuata wiki ijayo ili ujiandae vizuri Angalia tarehe muhimu za matukio yajayo kama kuna mkutano wowote, una appointment na mtu au shughuli maalum inayokaribia kufanyika ili ujipange na kujiandaa mapema. Kumbuka ukiwa na mpango mzuri hakuna kitu kitakachoharibika kwakuwa utakuwa umejiandaa kwa lolote litakalojitokeza kuingilia mipango yako. 4. Panga kazi zako kwa mpangilio mzuri na rahisi kwako kuweza kutekeleza Usipange mambo mengi yafanyike ndani ya muda mfupi, utachanganya mambo na kushindwa kutekeleza yote. Jua kipi kianze na kipi kitafuata na utekeleze kila jambo kwa wakati wake. Do First Things First usirundike kazi nyingi katika siku moja. Fanya kila kazi kulingana na uzito wake na muda stahiki unaohitajika kufanya kazi hiyo. Jipe nafasi kwa kufanya kazi zako kwa ufanisi na muda wa kutosha. 5. Panga muda maalum wa kupumzika na wakufanya kazi zako. Hii itakusaidia kufanya kazi bila kujichosha na kuwa mwenye furaha kazini Fanya shughuli zako kwa bidii lakini usijifanyishe kazi kipita kiasi. Pima uzito wa kazi ujue utaifanya kwa muda gani na utilie uzito kiasi gani. Tumia nguvu na muda stahiki kufanya kazi husika kwa maana ya usitumie muda mwingi na nguvu nyingi kufanya kazi inayohitaji muda mfupi kukamilika. Hii imekaa vizuri kwa wale waliojiajiri lakini pia hata kama umeajiriwa jitahidi kufanya kazi kwa kadri unavyoweza bila kusahau kupumzika. 6. Kila mwisho wa siku fanya tathmini ya mafanikio ya malengo yako Huwezi jua umefanya nini cha maana ikiwa hujajiwekea malengo. Ukiwa na malengo ni rahisi kujua umepiga hatua kimaendeleo kwa kiasi gani. Ni muhimu kuweka kumbukumbu ya kila mafanikio unayopata ili kujua wapi umefanya vizuri na wapi kazi imedorora.

Mbinu 12 za kukufanya ushinde na kukubalika kila wakati katika maongezi.

1. Unapoongea na mtu, jitahidi sana msijibizane Inapotokea katika mazungumzo yenu hamjaelewana epuka kurushiana maneno ya hasira. Unachotakiwa kufanya ni kusitisha mazungumzo kwa kumwambia mtaongea wakati mwingine, kwa kufanya hivyo utaepusha ugomvi au jambo lingine baya ambalo lingeweza kutokea. 2. Heshimu mazunguzo yenu, usiwe mkosoaji sana au kujaji kila kitu mwenzako anachosema Kila mtu ana mapungufu yake, lakini wachache sana hupenda kukosolewa nikiwa na maana wengi wetu hatupendi kupingwa kwa yale tunayosema. Tafuta namna nyingine ya kumrekebisha mtu kiuungwana kama anachokisema sio sahihi au ni uongo. 3. Kuwa msikilazaji mzuri kuliko muongeaji sana Namna nzuri ya kuelewa vizuri kile mtu anachosema ni kwa kumsikiliza kwa makini anachokwambia. Anapozungumza mtu unachotakiwa kufanya ni kusikiliza anachokisema na sio kutafakari sana nini cha kumjibu. Muangalie mtu usoni anapoongea na wewe na tikisa kichwa kama unakubaliana nae kuhusu hicho anachokwambia, kwa kumuangalia na kutikisa kichwa kama ishara ya kuonyesha unamuelewa anachokisema humfanya muongeaji ajue kwamba upo nae. 4. Usijaribu kutawala mazungumzo Kama unazungumza na mtu au kundi la watu, jitahidi sana kuwapa nafasi na wengine nao wachangie mawazo yao. Kuongea sana peke yako pasipo kumpa nafasi mtu mwingine naye aongee kutakufanya uonekane mbinafsi na ni mtu mwenye kutaka yako tu yasikilizwe. 5. Changia chochote ulichonacho, mazungumzo huchangamka pale wote mnapoongea na kusikilizana. Sio lazima unapochangia kitu uwe sahihi sana, bali jitahidi kuongelea chochote kinachohusiana na mada mnayozungumzia. Kinachotakiwa katika mazungumzo ni kuonyesha na wewe upo kwa kusema jambo lolote zuri. 6. Jitahidi kulengesha macho yako kwa mtu unayeongea nae Ukimwangalia mtu machoni anapoongea atakuona kwamba unafuatilia anachoongea hivyo utampa moyo wa kuendelea kuzungumza lakini usimkazie macho maana utamfanya asijiamini na kujiona labda anakosea anachokiongea. 7. Tabasamu na onyesha uso wa bashasha kwa mtu/watu unaongea nao Kila mtu hupenda kumwona mwenzake anayeongea ni mwenye furaha. Hata kama una matatizo yako mengine unapokutana na mtu jitahidi kutoonyesha matatizo yako kwake labda kama huyo mtu ni muhimu sana ajue kinachokusibu. 8. Unapozungumza tulia na ongea kwa kujiamini, hii itadhihirisha ni jinsi gani unajua vizuri unachokizungumzia Moja ya sifa ya mwongeaji mzuri ni uwezo wake wa kuongea kwa uhakika na kujiamini kwa kile anachokiwasilisha kwa msikilizaji. Jipange vyema kila unapotaka kuwasilisha jambo kwa watu watakaokusikiliza kuepuka kutoeleweka vizuri kwa wasikilizaji. 9. Kama mtu unayeongea naye ni mgeni kwako, muulize maswali ya kawaida tu pasipo kutaka kujua undani wake Utamshagaza mtu pale utakapomuuliza maswali mengi kwa muda mfupi, watu huchukua muda kuzoeana hivyo ni vyema ukajenga uhusiano imara kwanza kabla ya kutaka kujua mengi kuhusu yeye. Unaweza kuuliza maswali ya kawaida. Mfano:-Unapenda kufanya nini ukiwa nyumbani? -Una familia ya watoto wangapi? 10. Jitahidi kujidhibiti usipayuke au kuzungumza kwa sauti ya chini Ongea kwa sauti ambayo msikilizaji anaweza kukusikia, kama unasisitiza kitu basi ongeza sauti kiasi kwa namna ya kuonyesha msisitizo. 11. Jitahidi kuwa mkweli na ujue nini unaongea kwa mtu anayekusikiliza kwani hakuna mtu unayependa kusikiliza uongo Hata kama ni wewe hutopenda kusikiliza umbea usio wa maana, ni hivyo pia kwa mtu mwingine. Kumbuka kwa kadri mtu anavyokusikia kila siku unazungumza uongo ndivyo anavyopungukiwa imani na wewe. Uaminifu ni kitu cha gharama sana. Chunga usipoteze uaminifu wako kwasababu ya vitu vidogo vidogo kama kusema uongo. 12. Jitahidi kujua mambo mengi kwa kusoma magazeti, kusikiliza redio au kuangalia televisheni kiasi fulani ili upate uwanja mpana wa kuongelea chochote mnachozungumza. Utashangaza watu ikiwa utakosa chochote cha kuongea iwapo utapewa nafasi ya kusema kitu, jifunze mambo mengi kwa kusoma, kusikiliza na kuangalia vyombo vya habari ujue nini wenzako wanafanya ulimwenguni. Sio lazima uwe muongeaji mzuri sana bali ni vyema uwe mtu mwenye mawazo mapana na mambo mazuri ya kuongea na watu kila unapopata nafasi ya kuongea.

Foods That Boost Brainpower...II

Green and black tea According to recent studies, green and black teas appear to have the same effect on Alzheimer's disease— a neurodegenerative disease resulting in the loss of mental functions and memory — as drugs specifically designed to combat the illness. Both types of tea fight the illness in many ways, but the most significant seems to be that they prevent the breakdown of acetylcholine, a key chemical involved in memory that is lacking in Alzheimer's patients. Green tea was one step ahead, as its effects lasted a full week, whereas those of black tea — which comes from the same plant as green tea but is fermented — only lasted a day. Sage In a recent study, subjects who took sage performed significantly better than those who didn't on a word recall test. Although the exact mechanism behind this isn't fully clear, experts believe sage might increase levels of a chemical that helps transmit messages in the brain. Since this is also the same chemical that is lacking in Alzheimer's patients, the possible use of sage to treat this illness is being examined. Rosemary Like sage, rosemary can stimulate the memory, strengthen mental clarity and alleviate mental fatigue. Studies have shown that rosemary enhanced subjects' long-term memory by around 15%. supplements & moreB vitamins While a healthy, balanced diet generally provides you with all your essential vitamins and nutrients, a vitamin B complex supplement can be beneficial for your memory, particularly in periods of stress. When you are under mental or physical stress, your body is depleted of B vitamins. This deficiency prevents acetylcholine — a key chemical involved in memory — from functioning in the brain. B vitamins also carry oxygen to the brain and do away with damaging free radicals; this helps to enhance memory and sharpen the senses. You can either take a supplement or increase your consumption of vitamin B-rich foods, including liver, eggs, lentils, soybeans, and green beans. Iron Iron deficiency — the most common nutrient deficiency in the United States — is linked to many adverse effects, including difficulty concentrating, diminished intelligence, and a shortened attention span. Iron helps carry oxygen to the brain, and the lack of oxygen associated with iron deficiency can cause brain cell activity to slow down significantly. A simple blood test can determine whether or not you suffer from this deficiency. If so, you can either take an iron supplement or consume iron-rich foods such as lean meats, beans, and iron-fortified cereals. Vitamin C also helps your body absorb iron, so try to combine the two with supplements or with whole foods during meals. Water Since the brain is 70% water, this essential fluid is vital for your memory. In fact, water accelerates the functioning of the brain as a whole, and when it is dehydrated, it works at a slower pace. This is particularly true when it comes to memory; a dehydrated brain releases the hormone cortisol, which adversely affects the brain's capacity to store information and create memory. In addition, cortisol causes adrenalin to be released, which prompts the brain to function in a more primary, instinctive way; this also affects our mental functions and memory. brain foodIt's really quite simple to integrate a few foods or supplements that will improve your memory and concentration into your everyday diet. An egg in the morning, a cup of green tea after lunch, some sage in your spaghetti sauce at dinnertime, and lots of water all day... you'll be feeling like a genius in no time.

Foods That Boost Brainpower.

Whether you're having trouble concentrating at work or you just need an extra mental kick to make it through your finals, there are many foods, herbs and supplements that can improve your memory, concentration and focus. If you combine these "brain foods" with regular exercise and a good night's sleep, you'll have boosted your brainpower in no time. However, keep in mind that while some foods can be beneficial for your brain, others can have quite the opposite effect. Processed foods that are high in simple carbs, sugar, salt, and preservatives — such as pies, cakes, and some breads and cereals — can actually inhibit the release of chemicals needed for the brain to function properly. If you're looking to boost your brainpower, here are some whole foods, herbs and supplements that can help. whole foodsEggs Since the solid (non-water) part of the brain is primarily composed of fat, we must provide it with "good fats" — essential fatty acids or EFAs — through our diet because the body does not produce them. In fact, fat is essential in the formation of synapses in the brain that are involved in the creation and maintenance of memories. Eggs are an excellent source of EFAs. Oily fish If your mother told you that eating fish would make you smart, she was right. Oily varieties of fish — such as salmon, sardines, mackerel, and herring — are high in the EFAs known as omega-3 fatty acids. These good fats are crucial components of our brain cells and improve learning powers and memory. Sardines also have the added benefit of containing the nutrient choline, a brain chemical that is fundamental for memory. Soy All the whole foods mentioned here also have the advantage of being packed with protein, which triggers neurotransmitters associated with memory. Soy is no exception. Soy protein isolate, which consists of a concentrated form of protein extracted from soybeans, is a great source of protein that can be found in supplements, liquid or powder form. But soy — found in natural products such as soymilk or in soy isoflavone supplements — is also valuable for improving verbal and non-verbal memory, as well as mental flexibility. herbsGingko biloba Gingko biloba, which has been used in Eastern cultures for thousands of years, is perhaps the most well-known and one of the most potent "memory herbs." It works by increasing the blood flow to the brain, by dilating the blood vessels and increasing oxygen supply. However, it isn't an instant solution as it can take a few weeks to start seeing results. It also gets rid of free radicals that can damage brain cells. Boost your brainpower with these everyday herbs you probably have lying around your kitchen, as well as with some basic supplements....

Faida saba (7) za kupenda kujisomea sehemu ya pili.

5. Kusoma kunaongeza ujuzi wa kuandika vizuri.
Ukiwa unasoma kila siku kwa walau dakika chache (dakika 15-30) tu iwe ni gazeti au jarida la habari, kitabu au kurasa kadhaa za tovuti mbalimbali kwenye intaneti, basi kuna uwezekano mkubwa wa kuwa umesoma na kuona mengi. Unaposoma sana ndivyo unavyoongeza ujuzi wako katika kupangilia na kuandika maneno vizuri. Makala nyingi tunazosoma kwenye magazeti na tovuti za kuaminika kwenye mtandao wa intaneti zinakuwa zimeandikwa na waandishi au watunzi mahiri katika sanaa ya uandishi. Hivyo unaposoma kazi zao unajifunza mengi kuhusu namna ya kuandika na kupanga kazi zako za kimaandishi vizuri.
6. Kusoma kunapunguza msongo wa mawazo.
Inaaminika kusoma kunaweza kukuchangamsha kwa kuhamisha mawazo yako kabisa na kufuatilia kile unachosoma kwenye kitabu kwa wakati huo. Mfano: Hebu chukua jarida la vichekesho, mkasa wa maisha wenye kukupa hamasa au kitabu takatifu cha kiimani (BIBLIA au QURAN TUKUFU). Kwa kadri utakavyokuwa unasoma na kujifariji ndivyo unavyokuwa unatuliza akili na kuwa katika hali ya amani na utulivu wa nafsi. Utakavyokuwa na utulivu wa nafsi na akili ndivyo utakavyokuwa na afya njema kwa kuondokana na maradhi kama ya kuathirika kisaikolojia, shinikizo la damu (blood pressure) nakadhalika.
7. Kusoma kuna burudisha.
Inafurahisha sana kumkuta mtu anasoma gazeti akicheka kwa kuwa amefurahisha na kile anachosoma. Hadithi za kwenye vitabu, mashairi na vibonzo (katuni) vya magazetini na majarida mbalimbali ni baadhi tu ya viburudisho unavyoweza kusoma na kufurahi. Ulimwengu wa vitabu una mengi ya kusoma, kujifunza na kuburudika kazi ni kwako.

Faida saba (7) za kupenda kujisomea.

Kupenda kusoma ni tabia nzuri ambayo kila mtu ni muhimu awe nayo. Tunalazimika kusoma kwasababu asili ya mazingira yetu kuna mambo mengi ya kujifunza licha ya matukio mengi ya kidunia yanayotokea kila siku. Ukiachilia mabadiliko ya kijamii (namna tunavyoishi), kiteknolojia, kisiasa na ya kiuchumi yanayotokea kila mahali ulimwenguni bado kuna sababu muhimu sana ya sisi kupenda kujisomea hata pale tunapokuwa hatupo shuleni (vyuoni). Inapendeza na kuleta hamasa pale mtu anaposoma mambo ya kujiendeleza yeye binafsi kwaajili ya kujijenga na kuimarisha maisha yake mbali na vile vitu anavyosoma au alivyosoma darasani kama taaluma yake ya kikazi. Ikiwa bado unakuwa mzito katika kupenda kusoma tafadhali soma hizi faida hapo chini kisha utajifunza kitu kuhusu kusoma.
1. Noa maarifa (panua ufahamu na uelewa wako) kwa kusoma.
Usomaji wa vitabu utakufanya ujue mambo mengi sana katika mazingira yako. Hebu tafakari kama leo utasoma kitu fulani cha kukusaida au kubadilisha maisha yako, bila shaka utakuwa umeingiza kitu cha ziada katika maisha yako kwa siku ya leo.Mfano:Kwa siku ya leo umesoma namna ya kumhudumia mtu aliyepata ajali (iwe ni ajali kazini, nyumbani, barabarani n.k)kwa kumpatia huduma ya kwanza. Kwa kujifunza namna ya kutoa huduma ya kwanza kwa mtu anayehitaji msaada utakuwa umesoma kitu muhimu sana cha kuweza kukusaidia popote pale na wakati wowote ule kwakuwa utakuwa unatambua na kufahamu nini cha kufanya. Kila siku soma chochote kile cha kukuongezea maarifa ya maisha na ipo siku utatumia ujuzi ulionao kujisaidia mwenyewe au mtu mwingine kutatua matitizo.
2. Kusoma kunaongeza utashi wa kutamka maneno vizuri.
Unaposoma sana ndivyo unavyoona na kujua mengi, ni vigumu kwako kushindwa kusoma kabisa au kutamka maneno vizuri ikiwa unafahamu asilimia kubwa ya maneno. Kama wewe ni msomaji mzuri wa vitabu au unaperuzi sana kwenye mtandao wa intaneti utakuwa umesoma maneno mengi sana kiasi cha kuweza kutamka vizuri maneno mengi bila shida yoyote. Huwezi kuwa unafahamu maneno yote bali utajiongezea uwezo kutambua maneno na kukisia vizuri namna yanavyosomwa na kutamkwa. Fanya hivyo na utaona unapata maendeleo katika kuongea.
3. Kusoma kunaongeza uwezo wa kuhifadhi kumbukumbu.
Ukisoma na kuvutiwa na kitu ulichosoma bila shaka utahifadhi kumbukumbu akilini au kwenye karatasi ya kile ulichosoma kwa manufaa ya baadae. Ukiwa umesoma hadithi yenye mkasa wa kuburudisha, matukio yaliyotokea mahali fulani au historia ya kitu fulani, kumbukumbu hizo za kile ulichosoma zitahusisha mambo mengine ili uweze kukumbuka kitu chenyewe. Hivi ndivyo mfumo wa kumbukumbu unavyofanya kazi.Mfano:Ili uweze kuvuta taswira ya hadithi uliyosoma kwenye kitabu fulani ni lazima utakumbuka picha ya kitabu chenyewe ndipo ukumbuke ndani mwa kitabu hadithi yenyewe ilikuwa inahusu nini. Ubongo unafanya kazi nyingi sana katika mwili wa mwanadamu, kwa kadri unavyojaza kichwa chako na mambo mengi mazuri ndivyo unavyoufanya ubongo uboreshe kumbukumbu halisi ya kile unachotaka ukumbuke.
4. Kusoma kunaongeza uwezo wa kufikiri.
Unaweza soma kitabu chenye maelezo mengi ya kimafumbo au misamiati ya kukutaka kufikri ili uweze kuelewa, wakati ukiendelea kusoma utakuwa unajiuliza maswali mengi ni yapi majibu ya hicho unachosoma. Kwa kutafakari ili ufumbue kilichoandikwa utapanua fikra zako na hivyo kuongeza uwezo wako wa kutambua, kufahamu na kuelewa mambo kwa haraka. Faida moja wapo ya kuongeza uwezo wako wa kufikiri ni kuweza kutatua matatizo unayokumbana nayo katika mazingira yako kwa usahihi na ufanisi mkubwa.

Confident Eye Contact.

Confident Eye Contact
Improving Self-Confidence through Eye Contact
It’s a cliché to say that the eyes are the windows to the soul, but in more ways than one, they are. The eyes are also the mirrors of self-confidence. A person can easily assess another person’s self-confidence by engaging in eye contact. People with low self-confidence hate making eye contact. They would tend to look at the ground as if they are looking for a lost coin.
The eyes are the first things which are noticed in the human face and they leave a long-lasting impression to the beholder. It’s fairly normal to hear someone say “I like girls with beautiful eyes,” when he is being asked about his idea of an attention-grabbing face. The eyes can make statements at a glance like no other part of the body can make. Imagine a short film which is entirely composed of a shot of a human face with the eyes slowly pouring out tears.
Even with no words, the eyes can reveal a lot about someone. A person who is trying to hide his unhappiness can never really pretend to be happy without people noticing it. The eyes can tell stories that are never meant to be told. They can decipher thoughts and insecurities which are engraved in the deepest holes of one’s souls.
The eyes also act as a meter to one’s self-confidence. The eyes play a big role in making relationships, building careers and in portraying sincerity and competence, in general.
Girl in a Bar
Making eye contact can start relationships. For example, if a man finds a likable girl in a party or a bar, he would look at her when she is not looking, once the girl looks back, the man would try to hold his stare for a few seconds then he would turn away. He would repeat this set of moves for a few times while prolonging his stare after every move. He would then make his move towards the girl or back away permanently. What happens here? In making eye contact, one can convey interest towards someone else. The man’s stare definitely should get the message across to the girl. Once the move is done, the reactions of the girl are assessed. Making eye contact is a give and receive thing. One must not only convey but he must also listen to the response through his eyes. Holding the right length of eye contact will set the move for introducing oneself. Holding eye contact to long may get someone accused of being a maniac or a freak, while not holding it at all will portray someone as shy person with a low self-esteem and a lot of insecurities.
Job Interviews
Interviews only last a few seconds long because more often than not, the verdict will be made through first impression. Making eye contact with the interviewer will make him see one’s seriousness in getting the job. A lousy applicant will avoid eye contact because of fear. This is not a very good thing to do because interviews are primarily done to test someone’s ability to handle pressure. Interviews are also meant to display someone’s ability to express him or her self and what better way to instantly express one’s personality than through eye contact?
Speaking in Public
One of the main factors that can make or break the delivery of a presentation to an audience is eye contact. Eye contact helps take the fear away from the speaker by getting the audience closer to him. Stress is mainly a result of being with the unknown and uncontrollable. Eye contact gives the speaker a picture of the reality that is the audience. It also helps in getting the attention of the audience. People in the audience would like to feel noticed and making eye contact with them makes them feel that the presentation is being delivered at the personal level.
Making eye contact is an essential tool in expressing oneself and getting responses from others. The eyes can tell the story of someone’s life in one glance. People should not be afraid or feel awkward in making eye contact as long as it is done in a courteous and proper manner.

Confident Eye Contact.

Confident Eye Contact
Improving Self-Confidence through Eye Contact
It’s a cliché to say that the eyes are the windows to the soul, but in more ways than one, they are. The eyes are also the mirrors of self-confidence. A person can easily assess another person’s self-confidence by engaging in eye contact. People with low self-confidence hate making eye contact. They would tend to look at the ground as if they are looking for a lost coin.
The eyes are the first things which are noticed in the human face and they leave a long-lasting impression to the beholder. It’s fairly normal to hear someone say “I like girls with beautiful eyes,” when he is being asked about his idea of an attention-grabbing face. The eyes can make statements at a glance like no other part of the body can make. Imagine a short film which is entirely composed of a shot of a human face with the eyes slowly pouring out tears.
Even with no words, the eyes can reveal a lot about someone. A person who is trying to hide his unhappiness can never really pretend to be happy without people noticing it. The eyes can tell stories that are never meant to be told. They can decipher thoughts and insecurities which are engraved in the deepest holes of one’s souls.
The eyes also act as a meter to one’s self-confidence. The eyes play a big role in making relationships, building careers and in portraying sincerity and competence, in general.
Girl in a Bar
Making eye contact can start relationships. For example, if a man finds a likable girl in a party or a bar, he would look at her when she is not looking, once the girl looks back, the man would try to hold his stare for a few seconds then he would turn away. He would repeat this set of moves for a few times while prolonging his stare after every move. He would then make his move towards the girl or back away permanently. What happens here? In making eye contact, one can convey interest towards someone else. The man’s stare definitely should get the message across to the girl. Once the move is done, the reactions of the girl are assessed. Making eye contact is a give and receive thing. One must not only convey but he must also listen to the response through his eyes. Holding the right length of eye contact will set the move for introducing oneself. Holding eye contact to long may get someone accused of being a maniac or a freak, while not holding it at all will portray someone as shy person with a low self-esteem and a lot of insecurities.
Job Interviews
Interviews only last a few seconds long because more often than not, the verdict will be made through first impression. Making eye contact with the interviewer will make him see one’s seriousness in getting the job. A lousy applicant will avoid eye contact because of fear. This is not a very good thing to do because interviews are primarily done to test someone’s ability to handle pressure. Interviews are also meant to display someone’s ability to express him or her self and what better way to instantly express one’s personality than through eye contact?
Speaking in Public
One of the main factors that can make or break the delivery of a presentation to an audience is eye contact. Eye contact helps take the fear away from the speaker by getting the audience closer to him. Stress is mainly a result of being with the unknown and uncontrollable. Eye contact gives the speaker a picture of the reality that is the audience. It also helps in getting the attention of the audience. People in the audience would like to feel noticed and making eye contact with them makes them feel that the presentation is being delivered at the personal level.
Making eye contact is an essential tool in expressing oneself and getting responses from others. The eyes can tell the story of someone’s life in one glance. People should not be afraid or feel awkward in making eye contact as long as it is done in a courteous and proper manner.

5 Ways to Feel Empowered Each Day.

“If we did all the things we are capable of, we would literally astound ourselves.” – Thomas A Edison
The question we need to explore is not what we know but what we embrace and practice in our life on a daily basis. Most of my clients and people I talk with know what they are supposed to do but doing it is always the issue. Given that we are mid-way through the year, it’s the perfect reflection point to take note of what’s working in your life and what small changes you can implement that will make a positive impact. The consistent small actions add up and often lead to amazing results by year-end.
Here are five powerful yet simple ways to make a meaningful difference in your life on a daily basis:
1. Be The CEO of You Inc.
You Inc. represents all the different areas of your life including Career, Relationships, Finances, Healthy Living, Fun & Creativity, and Personal Growth. You need to invest in and be mindful of each of the areas to present your best self on a daily basis. The key theme to realize is that life is a series of choices and you are in the drivers seat (not someone else). You Inc. is the most important business you will run because it’s your life and you need to take an active role in all the decisions. It’s time for you to decide what commitments get added to your plate and when to say “NO” vs “YES.”
2. Assess Your Words
Yes, we’ve all heard that being “positive” is important and makes a difference — so why aren’t we doing it all the time? I continue to see people limiting their potential because they embrace negative words and beliefs. Our mindset defines what we believe is possible and impossible. So if we continue to reinforce that starting a new business, running a 10k race, or finding a job is impossible then that’s the song that runs through our mind. I encourage all of my clients to delete the words, “can’t” and “impossible” from their vocabulary and use words that inspire, empower, and motivate you such as I can, I will, and I believe in myself.
3. Remove The Should Factor
I should spend more time with my family, I should volunteer at my children’s school, I should attend that social event….the “shoulds” go on and on. But what we really need to focus on is what we want to do and be rather than what we think we should be doing? The most precious resources we have are time and energy so if you are consumed with thinking and doing all the “shoulds” in your life, there’s little time to focus on the parts of your life that are most fulfilling. You can implement this small shift by starting to notice when and if you use the word “should” and if it positively or negatively impacts your life.
4. Redefine Success
Often our definition of success changes over the years but we do not adjust our mindset, goals, and actions for the life we want to live today. After business school, I defined success in terms of title and money but soon realized that success for me was about being fulfilled, making a difference, and loving what I do.How do you define successin your life and are you taking steps to create the life you want?
5.Set a Goal That Matters
This seems like an obvious one but so many people either do not set goals, set vague goals, do not take action on their goals or set goals that are important but not a priority. The amazing part about goals is when you set a goal that genuinely excites you and is a top priority in your life, you are focused and motivated on a daily basis. It adds that spark to your life and gives you a purpose when you start your day.
The process of setting goals is about feeling a sense of mastery and building confidenceeach step of the way. To start, focus on goals that are meaningful, genuinely excite you, and that you are willing to make a priority today. Goals are personal so choose one that speaks to you and then write it down. Remember it’s a process so be patient and ready for some bumps on the road!
Top 1% Bottom Line:Living your best life is a mindset, choice, and way of life. Once we decide that being our best is not optional but rather how we live, a world of opportunities open up and challenges are re-framed. We see the world through the lens of what if and why not and train our mind to focus on solutions rather than problems. The choice is yours!

10 Secrets for Instant Self-Confidence. second release

10 Secrets for Instant Self-Confidence. second release


6. Pray or meditate briefly
If you believe in a higher power, whether God, or another spiritual force, it can be a real boost to self-confidence to say a silent prayer. (You could also meditate instead of praying.) This helps you to take a step back from your immediate situation, to see the wider picture and to seek help from something or someone greater than yourself. This is a Christian prayer, but you could write something similar that fits your own religious beliefs or spiritual tradition:
Dear God, thank you that you love and accept me as I am … please help me to do the same … and help me to grow to become the person you want me to be so that my God-confidence and self-confidence will increase greatly—all for the glory of your name and not mine. Thank you for hearing and answering my prayer. Amen.
( Daily Encounter, Strengthen Your Self-Confidence, Acts International)
7. Reframe
If something unexpected happens, it’s easy to let it knock your fledgling self-confidence. Perhaps you spill your drink on someone, you arrive late for the big meeting because of traffic problems, or someone who you wanted to speak to gives you a cold brush-off. Try to “reframe” the situation; put it in the best possible light: often, events are only negative because of the meaning we attach to them.
(Tim Brownson, A Daring Adventure)
8. Find the next step
Keep your self-confidence up by taking gradual steps forwards, rather than freezing when faced with what seems like a giant leap. If you’re not sure what to do, look for one simple step that you can take to make progress. That might mean making eye contact at a party, introducing yourself to a stranger, breaking the ice in a meeting, or asking a question of your interviewers that shows your knowledge of their industry and company.
Start taking action even if you don’t have a clear idea of what needs to be done. Start moving towards your goal. Make corrections later.
( 6 Keys to Develop the Action Habit, Illuminated Mind)
9. Speak slowly
An easy tip for both seeming and being more self-confidence is to speak slowly. If you gabble, you’ll end up feeling worse as you know you’re being unclear to your audience or to the person you’re in a conversation with. Speaking slowly gives you the chance to think about what you’re going to say next. If you’re giving a talk or presentation, pause at the end of phrases and sentences to help your audience take in what you’ve said.
A person in authority, with authority, speaks slowly. It shows confidence. A person who feels that he isn’t worth listening to will speak quickly, because he doesn’t want to keep others waiting on something not worthy of listening to.
( 25 Killer Actions to Boost Self-Confidence, Zen Habits)
10. Contribute something
Have you ever sat through an entire class at college or meeting at work without saying a word? Have you had an evening out where friends chatted happily while you sat and stared silently at your drink? Chances are, you weren’t feeling very self-confident at the time – and you probably felt even worse afterwards. Whatever the situation you’re in, make an effort to contribute. Even if you don’t think you have much to say, your thoughts and perspective are valuable to those around you.
By making an effort to speak up at least once in every group discussion, you’ll become a better public speaker, more confident in your own thoughts, and recognized as a leader by your peers.
( 10 Ways to Instantly Build Self Confidence, Pick the Brain)
Do you find yourself lacking inself-confidenceat times? How do you cope with these situations? Share your tips in the comments…

10 Secrets for Instant Self-Confidence.

There are lots of ways to improve your self-confidence over the long-term – but sometimes you need an instant boost. You can’t walk into an important work meeting, (or a class at college or a room full of strangers at a party) whilst frantically re-reading a self-help manual, or making a last-minute phone call to your life-coach. So here are ten secrets to boosting your self-confidence in just a few seconds…
10 Secrets for Instant Self-Confidence
1. Smile
The one-second tip for when you’re feeling nervous and unconfident is simply to smile! You don’t just smile because youarehappy and confident – you can smile tomakeyourself feel better. The act of smiling is so strongly associated with positive feelings that it’s almost impossible to feel bad while smiling.
Smiling is much more then just a facial expression. The simple act of smiling releases feel-good endorphins, improves circulation to the face, makes you feel good about yourself in general and can definitely increase your self confidence. … you will also appear more confident to others while you’re smiling.
( 5 Easy and Effective Ways to Improve Your Self-Confidence, LovnLivin.com)
2. Make eye contact
As well as smiling, meet the eyes of other people in the room. Give them your smile; you’ll almost certainly get one back, and being smiled at is a great self-confidence boost. Like smiling, eye contact shows people that you’re confident. Staring at your shoes or at the table reinforces your feelings of self-doubt and shyness.
This tip is particularly useful for work-related situations – make eye contact with interviewers, or with the audience for your presentation:
Eye contact helps take the fear away from the speaker by getting the audience closer to him. Stress is mainly a result of being with the unknown and uncontrollable. Eye contact gives the speaker a picture of the reality that is the audience. It also helps in getting the attention of the audience.
( Confident Eye Contact, Unlimited Confidence)
3. Change your inner voice
Most of us have a critical inner voice that tells us we’re stupid, not good enough, that we’re too fat, thin, loud, quiet… Being able to change that inner voice is key to feeling self-confident on the inside, which will help you project your confidence to the world. Make your inner voice a supportive friend who knows you fully but also recognizes your talents and gifts, and wants you to make the best of yourself.
You still want to be able to hear the message, so don’t make it so chilled and laid back that you never take any notice of it. You can even choose 2, 3 or as many voices as you want for different occasions. Your voice should always support you, always be helpful, never aggressive and it never puts you down.
( Shut the Duck Up, Pick the Brain)
4. Forget other people’s standards
Whatever the situation that’s causing you a crisis of self-confidence, you can help yourself immeasurably byholding yourself to your own standards alone. Other people have different values from you, and however hard you try, you’ll never please everyone all of the time. Don’t worry that people will think you’re too overweight, underweight, too feckless, too boring, too frugal, too frivolous … hold yourself to your standards, not some imagined standards belonging to others. And remember that commonly-held values and standards vary from society to society: you don’t have to accept them just because the people around you do.
People’s values define what they want personally, but morals define what the society around those people want for them. Certain behaviors are considered to be desirable by a given society, while others are considered to be undesirable. For the most part, however, morals are not written in stone, or proclaimed by God above, but instead reflect local sensibilities. Different societies have different ideas about what is acceptable and not acceptable.
( Values and Morals Clarification, Me ntalHealth.net)
5. Make the most of your appearance
Even if you’ve only got a minute or two, duck into the bathroom to make sure you’re looking your best. Brushing your hair, giving your face a good wash, retouching your makeup, straightening your collar, checking you’ve not got a bit of parsley stuck between your teeth … all of these can make the difference between feeling confident in your physical appearance and feeling anxiousabout an imagined flaw.
Perfect your physical appearance: There’s no denying that one’s grooming plays a crucial role in building confidence. Although we know what’s on the inside is what truly counts, your physical appearance will be the first to create an impression.
( Building Blocks to Self-Confidence, Complete Wellbeing).

10 Ways to Instantly Build Self Confidence.. second release

10 Ways to Instantly Build Self Confidence.


7. Sit in the front row
In schools, offices, and public assemblies around the world, people constantly strive to sit at the back of the room. Most people prefer the back because they’re afraid of being noticed. This reflects a lack of self confidence. By deciding to sit in the front row, you can get over this irrational fear and build your self confidence. You’ll also be more visible to the important people talking from the front of the room.
8. Speak up
During group discussions many people never speak up because they’re afraid that people will judge them for saying something stupid. This fear isn’t really justified. Generally, people are much more accepting than we imagine. In fact most people are dealing with the exact same fears. By making an effort to speak up at least once in every group discussion, you’ll become a better public speaker, more confident in your own thoughts, and recognized as a leader by your peers.
9. Work out
Along the same lines as personal appearance, physical fitness has a huge effect on self confidence. If you’re out of shape, you’ll feel insecure, unattractive, and less energetic. By working out, you improve your physcial appearance, energize yourself, and accomplish something positive. Having the discipline to work out not only makes you feel better, it creates positive momentum that you can build on the rest of the day.
10. Focus on contribution
Too often we get caught up in our own desires. We focus too much on ourselves and not enough on the needs of other people. If you stop thinking about yourself and concentrate on the contribution you’re making to the rest of the world, you won’t worry as much about you own flaws. This will increase self confidence and allow you to contribute with maximum efficiency. The more you contribute to the world the more you’ll be rewarded with personal success and recognition.

10 Ways to Instantly Build Self Confidence.

10 Ways to Instantly Build Self Confidence.


Self confidence is the difference between feeling unstoppable and feeling scared out of your wits. Your perception of yourself has an enormous impact on how others perceive you. Perception is reality — the more self confidence you have, the more likely it is you’ll succeed.
Although many of the factors affecting self confidence are beyond your control, there are a number of things you can consciously do to build self confidence. By using these 10 strategies you can get the mental edge you need to reach your potential.
Build Self Confidence
1. Dress Sharp
Although clothes don’t make the man, they certainly affect the way he feels about himself. No one is more conscious of your physical appearance than you are. When you don’t look good, it changes the way you carry yourself and interact with other people. Use this to your advantage by taking care of your personal appearance. In most cases, significant improvements can be made by bathing and shaving frequently, wearing clean clothes, and being cognizant of the latest styles.
This doesn’t mean you need to spend a lot on clothes. One great rule to follow is “spend twice as much, buy half as much”. Rather than buying a bunch of cheap clothes, buy half as many select, high quality items. In long run this decreases spending because expensive clothes wear out less easily and stay in style longer than cheap clothes. Buying less also helps reduce the clutter in your closet.
2. Walk Faster
One of the easiest ways to tell how a person feels about herself is to examine her walk. Is it slow? tired? painful? Or is it energetic and purposeful? People with confidence walk quickly. They have places to go, people to see, and important work to do. Even if you aren’t in a hurry, you can increase your self confidence by putting some pep in your step. Walking 25% faster will make to you look and feel more important.
3. Good Posture
Similarly, the way a person carries herself tells a story. People with slumped shoulders and lethargic movements display a lack of self confidence. They aren’t enthusiastic about what they’re doing and they don’t consider themselves important. By practicing good posture, you’ll automatically feel more confident. Stand up straight, keep your head up, and make eye contact. You’ll make a positive impression on others and instantly feel more alert and empowered.
4. Personal Commercial
One of the best ways to build confidence is listening to a motivational speech. Unfortunately, opportunities to listen to a great speaker are few and far between. You can fill this need by creating a personal commercial. Write a 30-60 second speech that highlights your strengths and goals. Then recite it in front of the mirror aloud (or inside your head if you prefer) whenever you need a confidence boost.
5. Gratitude
When you focus too much on what you want, the mind creates reasons why you can’t have it. This leads you to dwell on your weaknesses. The best way to avoid this is consciously focusing on gratitude. Set aside time each day to mentally list everything you have to be grateful for. Recall your past successes, unique skills, loving relationships, and positive momentum. You’ll be amazed how much you have going for you and motivated to take that next step towards success.
6. Compliment other people
When we think negatively about ourselves, we often project that feeling on to others in the form of insults and gossip. To break this cycle of negativity, get in the habit of praising other people. Refuse to engage in backstabbing gossip and make an effort to compliment those around you. In the process, you’ll become well liked and build self confidence. By looking for the best in others, you indirectly bring out the best in yourself.

10 Ways to Instantly Build Self Confidence.

10 Ways to Instantly Build Self Confidence.


Self confidence is the difference between feeling unstoppable and feeling scared out of your wits. Your perception of yourself has an enormous impact on how others perceive you. Perception is reality — the more self confidence you have, the more likely it is you’ll succeed.
Although many of the factors affecting self confidence are beyond your control, there are a number of things you can consciously do to build self confidence. By using these 10 strategies you can get the mental edge you need to reach your potential.
Build Self Confidence
1. Dress Sharp
Although clothes don’t make the man, they certainly affect the way he feels about himself. No one is more conscious of your physical appearance than you are. When you don’t look good, it changes the way you carry yourself and interact with other people. Use this to your advantage by taking care of your personal appearance. In most cases, significant improvements can be made by bathing and shaving frequently, wearing clean clothes, and being cognizant of the latest styles.
This doesn’t mean you need to spend a lot on clothes. One great rule to follow is “spend twice as much, buy half as much”. Rather than buying a bunch of cheap clothes, buy half as many select, high quality items. In long run this decreases spending because expensive clothes wear out less easily and stay in style longer than cheap clothes. Buying less also helps reduce the clutter in your closet.
2. Walk Faster
One of the easiest ways to tell how a person feels about herself is to examine her walk. Is it slow? tired? painful? Or is it energetic and purposeful? People with confidence walk quickly. They have places to go, people to see, and important work to do. Even if you aren’t in a hurry, you can increase your self confidence by putting some pep in your step. Walking 25% faster will make to you look and feel more important.
3. Good Posture
Similarly, the way a person carries herself tells a story. People with slumped shoulders and lethargic movements display a lack of self confidence. They aren’t enthusiastic about what they’re doing and they don’t consider themselves important. By practicing good posture, you’ll automatically feel more confident. Stand up straight, keep your head up, and make eye contact. You’ll make a positive impression on others and instantly feel more alert and empowered.
4. Personal Commercial
One of the best ways to build confidence is listening to a motivational speech. Unfortunately, opportunities to listen to a great speaker are few and far between. You can fill this need by creating a personal commercial. Write a 30-60 second speech that highlights your strengths and goals. Then recite it in front of the mirror aloud (or inside your head if you prefer) whenever you need a confidence boost.
5. Gratitude
When you focus too much on what you want, the mind creates reasons why you can’t have it. This leads you to dwell on your weaknesses. The best way to avoid this is consciously focusing on gratitude. Set aside time each day to mentally list everything you have to be grateful for. Recall your past successes, unique skills, loving relationships, and positive momentum. You’ll be amazed how much you have going for you and motivated to take that next step towards success.
6. Compliment other people
When we think negatively about ourselves, we often project that feeling on to others in the form of insults and gossip. To break this cycle of negativity, get in the habit of praising other people. Refuse to engage in backstabbing gossip and make an effort to compliment those around you. In the process, you’ll become well liked and build self confidence. By looking for the best in others, you indirectly bring out the best in yourself.

How To: Improve Your Memory,second release.

How To: Improve Your Memory.

Correlate namesThere are few things as nerve-racking as meeting someone you already know but forgetting their name. You can resolve the situation by associating them to someone they look like or to a word linked to one of their character traits. Play with their name (Big Bad Billy, Kooky Kathy) and have a visual image of them in your mind.
Make a concept mapMake a visual painting of what you're trying to remember. Structure a topic in your mind so that you can see everything clearly. Then, when there's something you're forgetting, visualize this shape and your brain will allow you to recover the data. In addition, ensure that you comprehend the nitty-gritty of a topic before trying to commit it to memory-interconnected specifics.
all-purpose guidelinesThe following tips will ensure that your memory is sharper than ever.
Enjoy the informationWe always remember the things in which we are interested. If you despise mathematics, you'll have a very hard time remembering complicated theorems. But if you read up on the topic and discover the plight of the scientists who developed them, you will be directly involved and remembering them will be almost effortless. The same goes for everything. There's a reason why the phone number of your favorite pizza place is easier to recall than that of your dentist's office.
Take your timeMemory isn't instantaneous; you have to give yourself enough time to absorb information. Some things can be remembered more quickly than others, of course, but don't berate yourself for not being fast enough. When you are trying to remember something, keep your energy level high and concentrate effectively.
RelaxPressure works for some people, but most of us function better when we're not afflicted with anxiety. Take deep breaths; tell yourself that you have all the time in the world and that not remembering something is fine. Relaxing will serve to enhance your awareness and your ability to remember.
Be selectiveThere's no way anyone can remember everything in life. You must be choosy; select what you want to commit to memory and allow your mind to forget the rest. Your brain is like a file cabinet, so throw away what you don't need and make room for the important stuff.
Keep your mind activeApathy may be fine on a Sunday morning, but it shouldn't be a way of life. The more you keep your psyche dynamic, the better it will operate. This is even more important as you get older. Do crossword puzzles, learn a new word every dayand read constantly. Be relentless in exercising your wits.
Care for your healthThe brain is intimately linked to the body. Exercise every day, vie for first-class blood flow and stimulate your lungs. Eat properlyto give your system the right nutrients and vitamins. Heavy use of alcohol and drugs can deteriorate your memory. Furthermore, consuming ginkgo biloba, lecithin and phosphatidylserine can improve your memory.
super memoryIn essence, all these tips are about focusing and paying attention to things. Care about what you want to remember and put some genuine effort into it. The more you practice your newfound skills and keep your mind active, the more your memory will improve.
It's worth doing since everyone thinks highly of people with good memories. It could seriously help you at work and in your personal life.


Resources:

www.mamashealth.com

www.thinkactive.co.uk

www.mindtools.com

How To: Improve Your Memory.

How To: Improve Your Memory.

Are you the type who always forgets stuff? Can you remember the chemical formulas containing 1-methylethylidene? How about the date when you first had sex? Of course not. That's because memory is selective; we usually remember certain things more easily because they're important to us. But we all have the potential to remember anything we want; it's just a matter of exercising the brain adequately. Read on to learn how you can improve your memory.
the problemInstead of launching into a psychological dissertation on the intricacies of short-term memory and long-term memory, let's just agree that certain important things slip our minds.
For example, everyone — except maybe your chemistry teacher — will forgive you for not remembering the composition of certain chemical formulas. However, you could get into a heap of trouble for forgetting your girlfriend's name, especially when snuggling in bed. Here are a few things you should make an effort to remember:
*.Names
*. Phone numbers
*.Faces
*.Tasks
*.Appointments
*.Birthdays
*.Conversations
*.The truth (or lies)
For the most part, not recalling these things is a matter of not paying enough attention. As my girlfriend always says, "If you really cared, you wouldn't forget." Put some effort into it next time and see how much more you can remember. Also, determine whether you have an audio memory or a visual memory. Once you resolve this question, you'll be in a better position to learn how to improve it.
the solutionHere are some concrete tips you can follow to develop your ability to remember pertinent information.
Be activeThis applies to everything, whether you're listening, thinking or reading. Make an effort to take notes or acknowledge that you've heard what the other person has told you. When we're passive, our minds drift away. If you work hard at being active, your brain will register what is being said and you'll remember it more easily.
FocusStart paying attention to detail. We hear an overwhelming quantity of information each day, but we only remember what is important to us. Broaden what you deem significant and you will remember more. A good trick is to imagine that everything is vital. Pretend you're a crime scene investigator or a secret agent and that every aspect of what's going on around you is vital to national security.
Make associationsEstablish links between what you're trying to recollect and things you already know. It can be a color, a number or a rhyme. To remember a list of things, picture images that rhyme with numbers. For example,onerhymes withsun; visually associatesunwith the first item of your list. Then, do the same withtwo, which rhymes withclue, etc. You can also use acronyms and combinations of names — or make sentences using the first letter of every word — as mnemonic tools.
RepeatWhat was your schoolteacher's favorite punitive method? Whenever someone was disorderly, she'd make them copy whatever they weren't supposed to do over and over again on the blackboard. Repetition helps us remember; it forcefully imprints an idea in our minds. Each time you meet someone, repeat their name right away. When someone gives you their phone number, write it down and repeat it out loud. Also, when there's something you really want to remember, don't be afraid to write it down several times on a piece of paper.
Make rhymes, draw a map and change your lifestyle...!

5 Daily Brain Exercises.

Many men are devoted to exercise to bulk up their bodies, but the phrase “use it or lose it” applies to more than just the muscles in our bodies — it also applies to the neural pathways and connections in our brains. There are a variety of exercises and activities that can successfully work each of the brain’s five major cognitive functions on a daily basis. In addition to the tasks you can perform daily, you can also train your brain with HAPPYneurononline brain games and a personalized brain fitness program.
Our minds consist of five main cognitive functions:
*.memory,
*.attention,
*.language,
*.visual-spatial skills,
*.and executive function.
It’s important to challenge, stimulate and effectively exercise all five areas to stay mentally sharp as our brains age. Here are 5 daily brain exercises that can help you do this.
1- MemoryMemory plays a crucial role in all cognitive activities, including reading, reasoning and mental calculation. There are several types of memory at work in the brain. Taken together, these are the cognitive skills we may notice most when they begin to fail. To maintain a good memory, you need to train for it, which can be easier than you think. Listening to music is not only enjoyable, but by choosing a song you don’t know and memorizing the lyrics, you boost the level of acetylcholine, the chemical that helps build your brain, and improve your memoryskills. Challenge yourself even more by showering or getting dressed in the dark or using your opposite hand to brush your teeth. These challenges help build new associations between different neural connections of the brain.
Improve your memory with this HAPPYneuron game.
2- AttentionAttention is necessary in nearly all daily tasks. Good attention enables you to maintain concentration despite noise and distractions and to focus on several activities at once. We can improve our attention by simply changing our routines. Change your route to work or reorganize your desk — both will force your brain to wake up from habits and pay attention again. As we age, our attention span can decrease, making us more susceptible to distraction and less efficient at multitasking. By combining activities like listening to an audio book with jogging or doing math in your head while you drive forces your brain to work at doing more in the same amount of time
Improve your attention with this HAPPYneuron game.
3- LanguageLanguage activities will challenge our ability to recognize, remember and understand words. They also exercise our fluency, grammatical skills and vocabulary. With regular practice, you can expand your knowledge of new words and much more easily retrieve words that are familiar. For example, if you usually only thoroughly read the sports section, try reading a few in-depth business articles. You’ll be exposed to new words, which are easier to understand when read in context or easier to look up on a dictionary site if you are reading the news online. Take time to understand the word in its context, which will help you build your language skills and retrieve the word more readily in front of your bossin the future.
Improve your language skills with this.
4- Visual-SpatialWe live in a colorful, three-dimensional world. Analyzing visual information is necessary to be able to act within your environment. To work this cognitive function, try walking into a room and picking out five items and their locations. When you exit the room, try to recall all five items and where they were located. Too easy? Wait two hours and try to remember those items and their locations. The next time you’re waiting on your coworker or friend to arrive, try this mental exercise. Look straight ahead and note everything you can see both in front of you and in your peripheral vision. Challenge yourself to recall everything and write it down. This will force you to use your memoryand train your brain to focus on your surroundings.
Improve your visual-spatial skills with this HAPPYneuron game.
5- Executive FunctionWithout even realizing it, you use your logic and reasoning skills on a daily basis to make decisions, build up hypotheses and consider the possible consequences of your actions. Activities in which you must define a strategy to reach a desired outcome and calculate the right moves to reach the solution in the shortest possible time are actually fun activities you do daily — like social interaction and, yes, video games. Engaging in a brief visit with a friend boosts your intellectual performance by requiring you to consider possible responses and desired outcomes. Video games require strategy and problem-solvingto reach a desired outcome — like making it to the final level. “It’s not justHalo, honey; I’m exercising my executive brain functions!”
Improve your executive function skills with this....!

Common Fitness Program Myths,second release

Common Fitness Program Myths.


Myth 3: Doing moderate-intensity cardio for one hour is the best way to burn fatMany people still believe that since you burn more fat calories during a moderate-intensity session, this is the best way to burn body fat. While it is true that working at a moderate heart rate will make your body burn more calories from fat, the more important thing to look at is thetotalnumber of calories you burn.
When you perform high-intensity interval workouts, you burn more calories per minute than when you work out at a lower intensity. Granted, you may not be able to last as long, but the number of calories you burn during both sessions is actually quite similar. But the advantage of interval training is that it causes your body to burn a significant amount of caloriesafteryou have finished your workout. This means that you will continue burning calories at a higher rate for numerous hours afterward, thus causing the total number of calories burned throughout the day to be higher, translating into a greater fat loss.
High-intensity interval training also tends to help preserve muscle tissue, whereas long moderate-intensity workouts can become catabolic in nature (breaking down muscle).
However, an important point to keep in mind is that you cannot perform high-intensity cardio every day; either alternate high- and moderate-intensity sessions or space out your high-intensity workouts within the week. If you do wish to perform some moderate-intensity sessions, they should last at least 20 minutes so that your body can get into its fat stores; for the first 20 minutes or so, you will most likely just be burning carbohydrates that you have consumed in recent hours. For your intense workouts, you can see benefits — both from a fat-burning and a health benefit standpoint — from doing short 6- to 10-minute workouts.
Myth 4: You need to eat lots of protein to build muscleThe more proteinyou eat, the more muscle you will build, right? Wrong.
The body only needs so much protein every day; when you surpass its requirements, it simply processes the extra calories the same way it would excess carbohydrate or fat calories. The protein is broken down, and some of it is excreted while some is stored as body fat or used as energy. The requirements for protein are 1.2 to 1.5 grams per kilogram of bodyweight; this amount will ensure that your body is getting enough of the building blocks it requires to create new muscle.
Rather than ingesting too much protein, a better option would be to supplement your diet with good sources of carbohydrates, as they are the body's preferred source of energy to create the muscle tissue from the protein you took in.
Myth 5: In order to see results, you must push yourself to your limit during every workoutOne of the key factors to getting stronger is rest. If you are going to the gym day in and day out, and pushing yourself to the max, you are likely not recovering from your workouts and not getting any stronger. It is when the body is resting that it can repair itself and rebuild so that it is stronger the next time around. If you work out again before your body has recovered, you will only break the muscle down further, causing you to become weaker rather than stronger.
Incorporating some easy or "off" days into your fitness programwill give your body the time it needs to recover and will give you a psychological break. You will find that you are better able to stay motivated and you will greatly reduce your chances of overtrainingand injury.
more myths to comeStay tuned for the next article, which will demystify more myths, like doing 1,000 crunches a day, eating after 8 p.m. and the efficiency of workout supplements.

Common Fitness Program Myths.

Common Fitness Program Myths:

There are so many different diet and fitness programs out there today that it's hard to know what will give you noticeable results and what will leave you wishing you had spent all those hours in the gym doing something more productive.
There are many knowledgeable people out there who can offer you some great advice on how to achieve your goals, but you also need to be aware of some of the major myths that exist in the bodybuilding and fitness world, such as the ever-popular "carbs are evil" untruth. Over time, though, this myth is being corrected; people are starting to learn not to leave out this vital nutrient and are working it back into their diets.
So make sure you are not falling for the following common myths, or you will likely see your progression begin to slow and could even set yourself up for injury.
Myth 1: Your buddy's fitness program will give you the same resultsThis is a very common notion among bodybuilders, who constantly ask fellow gym partners what kind of fitness program and diet tricks they use, thinking that if they do the same, they will see the same results.
This couldn't be further from the truth.
Granted, it may be a very good program and you may see some results with it, but remember that you have a different physiological makeup than every other guy in the gym, and your body will respond to various training protocols in a different manner. So your best bet is to incorporate some aspects of this "workout God"'s regimen into your program, but play around with the techniques and figure out what works best for you.
You may simply need to reduce the number of reps or substitute one exercise for another in the program. The important thing is to come up with the plan that works best foryou.
Myth 2: You don't need to work out your legs if you jogIt seems like when you walk through a gym these days, everyone is huddled around the free weights doing arms, while there is no one to be seen at the squat rack. Men often decide to forgo any leg training and just concentrate on their upper bodies. They figure that since they went for a run that morning or did some interval training on the bike the day before, they have already worked their legs enough.
The truth is that working your legs will indirectly help your upper body grow. Your leg muscles are incredibly large; when stimulated, they release a large amount of testosterone — the primary anabolic hormone responsible for muscle growth — throughout the body. Thus, you will benefit your upper body on days you don't even work it out.
Also, having a strong lower body is the best basis for the rest of your training. Otherwise, it is like trying to build a house without a foundation — not very effective. So be sure you don't pass up your leg training sessions any longer.
The best way to burn fat, the amount of protein youreallyneed, and more...

Know these top 10 most nutrient- rich foods. second release

Know these top 10 most nutrient- rich foods.

7. Nuts and seeds
Nuts and seeds are a delicious and reliable source of enriching proteins, vitamins, fiber and complex carbohydrates. These foods also provide generous amounts of ‘trace’ or ‘minor’minerals like selenium, magnesium, copper, and zinc, which are under-consumed in today’s over-processed diets.
Some of the most nutritious nuts and seeds in the world are:
*.Almonds
*.Cashews
*.Flax seeds
*.Peanuts
*.Pumpkin seeds
*.Sesame seeds
*.Sunflower seeds
*.Walnuts
8. Natural sweeteners
Whether made from sugar cane or plants like maple, incorporating natural sweeteners in your diet is one of the healthiest ways to lose weight. Generally, the less you process the sugar source the more nutrients you get in your sweetener.
The world’s best sources of natural sweeteners are:
*.Blackstrap molasses
*.Honey
*.Maple syrup
9. Lean meats and poultry
Lean meat provides essential proteins that have a lower fat and calorie content compared to non-lean meats. Poultry provide important vitamins like vitamins B3 and vitamins B6, as well as trace minerals like selenium and choline. Choline helps with proper nerve function. If you are following a low fat and low calorie diet, lean meats and poultry are a good option for you.
Among the most nutrient-dense lean meats and poultry are:
*.Beef, grass-fed
*.Chicken, pasture-raised
*.Lamb
*.Turkey, pasture-raised
*.Venison
10. Healthy drinks
Besides quenching thirst, drinks can also make part of a healthy diet. Incorporate drinks that offer the most nutritional and health benefits in your diet.
Three of the most nutritious drinks you can use are:
*.Green tea – rich in polyphenols and catechins that fight various cancers and help your heart function properly.
*.Soy sauce – a great antioxidant that is rich in many essential minerals and vitamins.
*.Water – keeps you hydrated and brings a host of health benefits, including preventing kidney damage.Of course, there are many other health-promoting foods like olive oil (extra virgin) that did not make it on this list. If you know other nutrient-dense foods that make a wonderful, healthy diet, don’t hesitate to mention them in the comments. Let us know about them so we can all enjoy the great and natural tastes of those foods too.