Category Archives: Self Improvement Tips

How to Discover the Limiting Beliefs that Create Self-Sabotage

By Mike Bundrant

You’re reading How to Discover the Limiting Beliefs that Create Self-Sabotage, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Imagine walking toward a beautiful, white sand beach. The sky is clear, the sun warm. A soft breeze caresses your skin.

You can hear the cheerful sounds of your friends enjoying themselves, having the time of their lives on this perfect day.

You are anticipating a long-needed, well-deserved break from the stresses of life!

Suddenly, a police officer appears.

“Do NOT go out on that beach,” his voice is quiet and ominous.

“Huh?” You cannot help but stop in your tracks, although you don’t see any evidence that what he says has any merit.

“I’m not kidding. Stay off that beach. You can’t go there. That would be a mistake.”

“But why?” you reply. Other people are over there. My friends are calling me. They seem to be really enjoying themselves.”

“No!” he commands. “You are not allowed.” He looks as if he is about to haul you away.

“But I haven’t done anything wrong,” you manage to mutter in confusion.

“Don’t be so sure of yourself. You don’t deserve to be out there having a good time like a normal person. I should cuff you right now! You’re scum, and don’t you forget it.”

And there went your perfect day…

Who is this mysterious officer bent on ruining your life? He is a symbol of your limiting beliefs.

What are limiting beliefs?

A belief is an experience of certainty. Beliefs are made of inner images, sounds and feelings. What you see, hear and feel on the inside forms the belief. The belief, perhaps along with other beliefs, serves as an attitude or “lens” through which you perceive the world.

If you were to perceive and respond to the world from the perspective of the police officer, you would experience the world in a very limited way. With the police officer’s attitude streaming through your mind and body, your options and capacity to enjoy life disappears.

How to Discover Which Limiting Beliefs Affect You

Here are some steps that will help you discover which limiting beliefs hold you back from the success, peace, and enjoyment that you desire.

1. Choose a goal or direction in life.

Make plans or set a goal. You need to determine a positive direction for yourself with a clear path forward. This could be related to a new diet, career, a new business, or a new commitment of any kind. It doesn’t have to be complicated. A goal such as, I am going to exercise 30 minutes every weekday, is perfectly clear.

2. Move forward, full steam ahead.

Discovering which limiting beliefs affect you is not a cerebral process. It is a mind-body experience. You learn a lot (if you pay attention) en route toward your goals. Once you get yourself moving down the path, then you’ll get to discover which obstacles may be lurking there.

So, get moving. Go after what you want! Each day, exercise for 30 minutes!

3. Notice what happens next.

When moving down the path toward what you want, one of two things will happen:

  1. You will begin to experience success
  2. You will sabotage your success.

If you succeed, keep going! Each day you exercise, celebrate (not with a box of Twinkies, I hope) and plan to continue.

If you sabotage yourself by unnecessarily skipping your exercise sessions, you have now encountered your first obstacle. It is critical to treat the sabotage as a learning experience about your limiting beliefs.

At this point, you must discover the internal attitude that drove you to sabotage your plan. In other words, you need to find the belief.

Remember, beliefs are made of what you see, hear and feel on the inside. So, pay attention. In your moments of sabotage, what thoughts and feelings passed through your mind and body?

Therein lies your limiting belief!

Let’s say that after a couple of days, you blow it by watching TV instead of exercising. As you made that choice, what thoughts or feelings were passing through your consciousness? Below are some common examples:

• An inner voice: Ah who cares. I can’t do this anyway.

• A feeling in the solar plexus that says: I am not worth it.

• An image of a critical parent looking down his nose at you as if to say: You’ll just screw it all up eventually anyway.

The key is to relax, slow down and take yourself off auto-pilot. As you pay attention to your inner experience, you will discover the message. Within the message is the belief that drove your self-sabotage.

What next?

Now you know that you harbor a specific, limiting belief that prevents you from accomplishing your goal. This will not necessarily solve the problem, but it is a critical first step.

Imagine showing up to a life coach or and saying, “I have a goal to exercise, but believe I am not worth the effort required to follow it. I need to believe I am worth it.”

Mike Bundrant is an NLP trainer who integrates modern Zen practices into his work. For a free personal development mini-course, visit the iNLP Center.

You’ve read How to Discover the Limiting Beliefs that Create Self-Sabotage, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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7 Science-Based Tips to Making it to your 50th Wedding Anniversary

By KenSeekers

happy long marriage

You’re reading 7 Science-Based Tips to Making it to your 50th Wedding Anniversary, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

“When you are courting a nice girl an hour seems like a second. When you sit on a red-hot cinder a second seems like an hour. That’s relativity.” – Albert Einstein

Growing old with the person you love is a dream for most people. It’s a relationship goal you may be hoping to achieve, but let’s state the obvious: it takes a hell of a lot of time and commitment.

I’m sure at this point you have heard a lot of (unsolicited) relationship advice from your friends and family. Perhaps you don’t even know what is trustworthy and what is not anymore!

One of the most authoritative sources we have as humans is science. Science can give us definitive answers where nothing else does. It’s a source we can use to find answers to some of life’s greatest questions. Including those regarding our long-term romantic relationships.

To help you make it to the big 5-0 anniversary, here are seven science-based tips you can use in your marriage (or committed relationship).

Idealize your partner

perfect partnerA research study published in Psychological Science found that couples who had idealized images of their partners were happier in their marriage than those who had more realistic expectations. This seems like the opposite of everything you have been told about having relationship expectations, right?

Science has shown that this “idealizing” is not necessarily about holding your partner up to a high standard that will ultimately lead them to disappoint you. It’s actually more about convincing yourself they are the perfect fit for you. If you persuade yourself they are the absolute best person for you, you will feel totally fulfilled with who they are. And that means a happy, long-lasting relationship.

Seek self-growth

self-growth in relationshipsThis also may seem like a counterintuitive tip, but once again science has proven common sense wrong. An article in the New York Times explains that relationships are most fulfilling when each person is allowed to grow as an individual. Each partner needs to put their focus on themselves, rather than the relationship.

Each of you should feel comfortable being yourself with each other, even if you change throughout your relationship. If you focus on self-growth, your partner will be there to help and support you through this process, as you will for them. You are two individual and unique people who are fit for each other.

Truly commit to your marriage

commitmentThis one might seem a bit obvious: Minimal effort won’t cut it in marriage. If you’re in it for the long haul, it will require real commitment. Research indicates how significant commitment is in a romantic relationship. Being committed means that the intention behind your behavior within a relationship is long-term oriented. Your actions serve the long-term interest of you both as a couple, not your short-term self-interest.

Commitment shows in many aspects, from being there through the hard times to celebrating the important milestones, like wedding anniversaries. Spend time with your partner, listen to them, ask them about their day and make sure they do the same for you. Don’t take the moments you are together for granted, and work towards making them count.

Communicate Effectively

communication in marriageEvery person has their own way of communicating, and every couple has created their own style of communicating with each other. But what is important is the effectiveness of communication in your relationship. You should each be able to express your own feelings and opinions while also being able to listen to your partners’. A study by Lavner, J.A. & Bradbury pointed towards communication being an even greater influence on marital bliss (and respectively, marital misery) than commitment, personality traits or stressful life events.

When problems arise, you and your partner should communicate in a way that will lead to a solution, not a bigger problem. Learning effective and productive communication will help you both stop viewing an argument as an individual battle to win, but rather as something you can work on together.

Have sex

intimacyOkay, so obviously how much (or little) sex you and your partner have is entirely your own personal preference, but here are the scientific facts – the more sex, the better.

Scientists call this effect an “afterglow,” which pretty much refers to the happiness and bond you feel after having sex. This feeling can last up to two days. So if you would like to always feel this “afterglow,” then the solution is to have sex fairly often. So turn that phone off, and get busy!

Do not overdrink

alcohol and couplesHow often you go boozing is up to you, but it is essential to know that the amount of alcohol you consume affects your partner and your marriage. Studies have been done on couples with different drinking habits and found when one partner drinks significantly more than the other, the relationship becomes strained over time.

You and your partner are more likely to stay together if you both have the same attitude toward alcohol. If you both love it, then you have a great thing to bond over. If your partner does not drink, but you do, you may need to cut back a little. It will help to make them feel more comfortable. It’s a lifestyle choice that you should be on the same page about, whether that is for or against it.

Do exciting things together

couple experiencesSpending time together is important, but even that can start to feel like a chore. Especially if you constantly go to the same restaurant or visit the same shopping mall. A study has proven that a great way to keep a relationship going is to try new things and seek thrills with your partner.

Trying new foods, going hiking, taking a class together and anything else new and exciting releases dopamine in your brain. This is the same chemical you feel at the beginning of a relationship. It keeps that spark alive and keeps you feeling like you did when you first met each other.

Making a marriage last is probably one of the hardest jobs a human can do. Life gets messy and can push people apart. But with a little bit of science to help, you can fight to keep yours going. ‘Til death do you part’.

You’ve read 7 Science-Based Tips to Making it to your 50th Wedding Anniversary, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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The Morning Routine of Successful People

By EugeneEaton

You’re reading The Morning Routine of Successful People, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

One thing that will never change about humanity is that we will always be fascinated by those that are rich and famous. We look at them, and we are filled with awe. All we want is to know how they got where they are and whether there are lessons we can take from them in order to lift ourselves to the same heights. Well, you don’t have to look very far. Part of the secret to how successful people achieve so much lies in their morning routine, and that is a very simple one, consisting of simple practices and routines that anyone can apply. Would you like to learn more? Read on!

They wake up early

We all know that famous William Camden saying about the early bird catching the worm. If the routines of the most successful people in the world are anything to go by, then there is truth in that saying.

Even from a common sense perspective getting up early in the morning gives you a massive advantage over those that wake up later. You have a head start to do more of the things you need to do with your day.

Among the most successful people in the world, many are known to be early birds. Mark Zuckerberg is known to wake up at 8 am. Warren Buffet is awake earlier, at 6:45 am. Richard Branson is one of the earliest risers, waking up at 5:45 am.

Now, this doesn’t mean that you necessarily have to wake up at hours like 4 am in order to be a successful person. The exact hour you wake up actually isn’t the most important thing here. The most important thing is that you wake up early enough to take care of the most important tasks of the day at a time when your brain is still fresh and productive.

They have an Exercise Routine

Most successful people have some kind of morning exercise routine. It’s a very important thing to do, and most successful people schedule it for the morning hours because they are less likely to do it if they put it off till the evening.

Studies have actually shown that people who have a daily exercise routine tend to be productive, optimistic, and energetic overall. All of these things are important for you to accomplish anything.

People like Tim Cook of Apple and Richard Branson of Virgin all wake up very early in order to exercise. They make sure to wake up early so they actually have time to exercise.

If such busy people can find time in their day to exercise, so should you. It may seem like a tall order, and you’ll probably feel the temptation to just sleep a little longer and give up on most days, but if you stay disciplined and consistent long enough, you will start to see the benefits, and you will never look back.

They Practice Meditation

There are a lot of studies on meditation, and most of them show that it is a very therapeutic practice that generally lowers your stress levels, makes you better able to focus, and also makes you more creative.

Successful people like Oprah, Jack Dorsey, and Mark Cuban are all known to make meditation the very first part of their day.

Meditation is just as important as exercise when it comes to starting your day. It allows you to calm your mind and thoughts. You get to just breathe and feel all your stresses melt away. It gives you some time to yourself and helps you to gain some perspective.

They always Plan ahead

Benjamin Franklin is famously known to say that failing to plan is planning to fail. He was known to wake up as early as 4:00 am, just to prepare the schedule for his day. To this day, this is a common practice among the most successful people in the world.

Tony Robbins is famously known to practice visualization exercises for his day for 10 minutes every morning, just to help him focus on the accomplishments he would like to make for the day.

Planning is important because it allows you to go through your day with a sense of purpose. You won’t be stumbling through your day anymore when you develop a habit of planning; you’ll be striding through.

To help you out, you can seek the help of a professional essay writing service to help you plan ahead for every day with comprehensive and well-prepared daily planners.

They give Priority to the most important Task of the Day

Brian Tracy is known to encourage people to ‘eat the ugliest frog first,’ which is to mean to do the hardest and most important tasks before the rest.

The best time to do these tasks is in the morning. That is when your reserve of will power is at its fullest, thereby giving you maximum strength to accomplish the harder stuff. Being a writer myself, and having worked with lots of other professional essay writers, I know from experience that if you put it off to the end of the day, you will likely run out of energy and won’t be able to do it anymore. So it is better to do it in the morning.


Ultimately, whether you’re a night owl or a morning person, the morning remains a very important part of the day. It is the time when you can accomplish the most and make your day most meaningful. Utilize it, and you will soon join the ranks of the most successful people in the world.

Eugene Eaton is a British blogger who sometimes works for a research paper writing service edubirdie. He is into stand-up comedy. His favourite comedians are Louis CK and George Carlin. A good morning laugh is what keeps Eugene upbeat and motivated through the harsh day.

You’ve read The Morning Routine of Successful People, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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10 Tips for Beating Insomnia and Sleeping Better

By Lilly Herbert

You’re reading 10 Tips for Beating Insomnia and Sleeping Better, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Good sleep goes hand-in-hand with good health. During sleep, the body produces hormones, restores tissue and replenishes physical strength. We share the most effective ways to help you quickly fall asleep and get better sleep.

Insomnia can be associated with serious stress and health problems. Sleep disturbances often occur due to improper habits. The tips below will tell you how to beat insomnia.

Tip #1

Do not go to bed, if you do not want. It is better to do some calm business: read a book, listen to your favorite music. Such activities contribute to relaxation. However, do not read detectives at night or watch horror movies – this will give the opposite result.

Tip #2

Before going to bed, it is undesirable to solve serious problems or burden yourself with hard work. This can create emotional stress, provoke headaches and disturbing thoughts. Important matters are better postponed until the morning.

Tip #3

The good habit is to go to bed and get up at the same time. An adult needs 7-8 hours of healthy and sound sleep whereas children – at least 10 hours. It is undesirable to go to bed during the day, especially if there are sleep disturbances at night. It is better to wait until fatigue accumulates. This will help you fall asleep faster.

Tip #4

For people suffering from any diseases that are accompanied by severe pain, it is better to take an anesthetic medication prescribed by the attending physician before bedtime.

Tip #5

Late dinner or eating at night is one of the most common causes of insomnia. Instead of a good rest, the body has to digest food all night long. This makes sleep restless, a person wakes up broken and tired. After 18 hours it is not recommended to drink invigorating drinks and eat heavy food. You can afford a glass of kefir or warm milk with honey.

Tip #6

A very effective method for curing insomnia is exercise, especially swimming and walking. Sports help to relieve nervous tension, accelerate the metabolism, and this, in turn, helps to normalize sleep.

Tip #7

In the fight against insomnia walking in the fresh air can turn things around. After a hard day’s work, it’s very useful to walk in the park, garden, river bank. Nature has a beneficial effect on the psycho-emotional state of man.

Tip #8

A warm bath with sea salt and soothing oils will help to fall asleep faster and overcome insomnia, especially in combination with a relaxing massage and breathing exercises. At the same time, you need to relax and enjoy the silence.

Tip #9

The atmosphere of the room in which the person sleeps has a strong influence on the ability to fall asleep. For the bedroom are more suitable calm, neutral colors, bedding warm pastel shades of natural fabrics. Before bed, be sure to air the room.

Tip #10

It is better to sleep on your back or on your side, on a comfortable bed and a good mattress, preferably orthopedic. Under the pillow, which should be small and soft enough, you can put a bag of thyme, herb oregano, mint or lavender. Their fragrance relaxes, soothes and helps to quickly sink into the realm of Morpheus. In addition, today in many stores you can choose a mattress type with a cooling effect. They will be especially relevant in the summer heat.

If you woke up in the middle of the night or could not fall asleep during the first 30 minutes, do not force yourself to sleep by force. Such attempts only increase anxiety and excite the nervous system. Instead, it is better to do something relaxing that does not require a lot of light. For example, you can listen to calm music or read a book. But from watching TV and social networks is better to refuse. Blue light from the screen of electronic devices stimulates the brain to work and disrupts the production of melatonin. If you don’t refuse gadgets anyway, turn down the screen brightness to the minimum. Or install a special application that adjusts the color temperature depending on the time of day. Go back to bed as soon as you feel sleepy again.

You’ve read 10 Tips for Beating Insomnia and Sleeping Better, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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5 Life-Changing Pieces of Advice to Help you get Through Anxiety

By Sijdah Hussain

5 Life-Changing Pieces of Advice to Help You Get Through Anxiety

You’re reading 5 Life-Changing Pieces of Advice to Help you get Through Anxiety, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

What does anxiety look like?


You’re hiking through a rough patch of mountainous woods, as dark and deep as the blackest sky. You’ve been here before many a time. This forest area falls in your way. You have to cross it in order to get to the other side, where your home is.

Even though the path is well-worn and quite familiar to you now, yet, the walk itself is nothing short of a struggle. Each step induces a mild sense of panic in you.

What if a venomous snake sneaks up on you from among the bushes and bites you in the ankle? What if it starts raining and a mudslide carries you towards a most painful fall? What if you meet someone and don’t know what to say? What if that someone asks something from you? And most importantly, what if you get lost and never make your way back to your home? What if life ends for you here and now?

Such ‘what ifs’ usually pester your mind as you cross the woods. This time, however, it is different and much worse.

Strangled by your own thoughts, you actually slip out of your usual way, unknowingly, and come upon a strange fork in the road. It is enough to push you towards a pretty potent panic attack. This change in the routine is almost unbearable to process. You try to contemplate your next move, but you’re not able to do that, given the onslaught of alarming thoughts and all the possible fictional scenarios which might happen.

You’re stuck.

Caught in the labyrinth of your own mind.

Heart beating fast, breathing all shallow, and moths in your stomach.

A constant feeling of drowning.

This is what anxiety looks like, ladies and gentleman. And a lot of people go through it every single day.

But for them, I have a word or two. First, accept the power anxiety holds over you. Second, gradually extricate yourself from it. Yes, you can do it. It’s only a condition of mind, which can be very easily subdued if YOU’RE strong enough. A hand of help is what I’m extending towards you. Calmly go through the following words of wisdom which have helped me immensely in my own recovery from acute anxiety.

1. Just Breathe and DEEPLY:

Not one, not two, but a thousand worries about the most useless of things hound you. They attack from anywhere and at any time. You feel suppressed, caught in a wave of words and swept away by it. For instance, you’re nervous about that big presentation at the office, yet this very anxiety doesn’t let you work at all. How ironical!

But it’s time you made the courageous move and undertook the most simple of all countermeasures.


Yes, my dear readers, you often forget to do it.

Close your eyes, take a deep breath, let the pure oxygen fill your lungs, block out the surrounding sounds, and meditate. Focus on the present, on what you’re currently doing. Not on the past nor on the future to come. Release your mind of everything and just pay attention to your breathing. Inside, outside. This exercise will calm your mind instantly, wherever you are and whatever you’re doing.

2. Try to Sleep Soundly:

Nights are the absolute worst. I know it. I’ve gone through it. You’re finally free to lie down on your bed after a tough day, rest your head on your soft pillow, hoping to relieve the physical exhaustion and drift off into a peaceful sleep. But peace doesn’t come easy. Everything’s drop dead quiet around you except your mind, which is full of anxious activity. It doesn’t let you sleep.

But there are a few ways to beat it and sleep easily. You can go for light medical supplements, nerve-nourishing tea, a boring book, or even some soothing music to block out the worries. Anything it takes to calm your mind and let you sleep soundly.

3. De-clutter your Surroundings:

Sometimes, what you see on the outside largely influences what goes on the inside. If your surroundings are littered with unmade bed sheets, leftover pizza boxes, overturned stationary compartments, sprawled magazines, and dirty laundry, then there’s no way you can say goodbye to an overwhelming anxiety. Your environment has an enormous effect on your mind, after all.

So, what can you do? Two keys: Organize and minimize. De-clutter your house and even your workplace. Throw out whatever’s unnecessary and keep everything clean. Then, see what an interestingly positive change comes into your life with a huge mitigation of anxiety. It’s a start.

4. Maintain a Distance from the Buzz:

Whenever you go online, all at once, you hear everyone speaking. At the same time. Mouthing their opinions through words, emoticons, and whatnot. Saying something good about this, something bad about that. Handing out labels, superficial comments and unrealistic expectations which then settle into the core of the society, and come back to haunt you via anxiety. Social media fuels your anxiety, granted.

maintain distance from the buzz

So, it’s better to limit your time on it. Don’t cut off completely, because it holds quite a practical value in today’s system. Spend some time away from the unnatural buzz and you’ll feel much better. Trust me.

5. Take a Break from Anxiety:

Let go.

These two words hold such a power that you can’t even imagine. The main reason behind anxiety is the inability to let go. You hold everything, from the most relevant to the utter irrelevant facts, from hardcore truths to made-up fictional scenarios, so close to you that it starts to suffocate you at one point.

It’s time you let go of these and clear your mind. Stop doing whatever you’re doing and plan and book a trip to a far-off place – now you can even book a ticket from home. It’s on you whether you want to do it from your phone by calling them to book a ticket for you or better just book it online with your internet. Travel and relax your mind.

One thing that you ought to understand is that no one can help you get out of this phase only you can help yourself so never … never ever depend on someone else to do it for you or make it easy for you. Humans change and the change is inevitable – no point depending on their existence to make yours bearable for yourself. Just move ahead 5 minutes at a time and then another 5 and then another. You’d see yourself feeling better and moving past your anxiety in due time.

You’ve read 5 Life-Changing Pieces of Advice to Help you get Through Anxiety, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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Skills That Make You Attractive To Employers

By Lilly Herbert

You’re reading Skills That Make You Attractive To Employers, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Although how far you get with your education and your overall experience are important factors in determining whether you get offered that interview or not, having unique skills also serves to buff up your CV and set you apart from fellow job seekers. Furthermore, companies are always looking to stay ahead of the competition, therefore they are more likely to hire employees who have amassed outstanding job skills in addition to being well-educated and experienced. Some of the top skills employers actively seek out in potential employees include:

Proficiency in select foreign languages

Fluency in more than one language gives you an edge over other job seekers, especially since many employers oversee companies that are based in more than country. Learning to communicate in more than one language is, therefore, a great way to get job postings in foreign countries, with opportunities available in a wide variety of departments. Furthermore, employees are always on the lookout for employees who can facilitate translations between them and their foreign partners, so even if you are not perfectly fluent, an adequate understanding of a given foreign language will take you a long way.

Social media know-how

Social media is currently one of the best ways for companies to advertise their services and products. Being savvy on social media platforms such as Twitter, Instagram, Facebook and Snapchat give you an upper hand when you are looking to secure a job with a given company. Larger cooperation usually employs professional social media specialists, meaning you will need to have a solid background when it comes to that area. However, you can easily secure a job in smaller companies which often need their employees to take charge of the official social media accounts along with performing other duties. As a result, a sufficient understanding of how the various social media platforms work is a handy skill.

Data analysis skills

Companies accumulate a lot of data on a day-to-day basis, hence there is always the need for an employee who can understand, interpret and analyze data effectively. Data analysis skills are therefore very popular, so it doesn’t hurt to refine this particular skill. There are currently many available courses online where you can vastly improve your skills and consequently secure that coveted job interview you so desire.

Problem-solving skills

Problems are bound to arise in any given recruiting agency or company, therefore polishing up on your problem-solving skills will serve you well on your next job hunt. One of the most effective problem solving approaches is the “IDEAL” method, which dictates: Identifying the problem that needs to be solved, defining and representing the identified problem, exploring or examining possible solutions, acting on the plan or strategy you come up with to solve the problem, and finally looking back and evaluating the consequences of your actions. A great way to prove your problem-solving skills during a job interview is by citing an instance in a previous job setting where you identified a problem which you were able to come up with a solution for, consequently resolving the given problem in question.

Ability to work with a team

Virtually any job will require you to work well with a team of people. The skill of being able to cooperate effectively with fellow employees proves the fact that you are easy to work with. This is, therefore, a very important skill to have on your résumé which should not be overlooked.

Public speaking

The ability to express yourself in a confident manner and at the same time commendable engage your audience is always valuable to have. Public speaking comes in handy right from the interview stage, where you can earn favor from your potential employer even before securing the job. Furthermore, being confident and engaging during speeches is a great skill to have when pitching ideas or projects when you manage to secure a job. To polish your public speaking skills, opt for life coach training in that particular area, or take some improv classes to learn how to express yourself better in any situation.

Leadership skills

Along with being beneficial to those seeking managerial positions, leadership skills are also important in other areas where you need to be in constant interaction with other employees as well as clients. The prowess to provide guidance and useful contributions in decision-making is a great skill to display during your job seeking endeavors.

Final Thoughts

You need a variety of skills in addition to having impressive papers and experience to get your dream job. These skills range from personal attributes that allow you to interact with others such as being a team player to the more tangible skills such as data analysis. Including these skills in your resume and demonstrating them in the workplace is a great way to stand out.

You’ve read Skills That Make You Attractive To Employers, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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5 Quick Tips for Maintaining a Healthy Brain as you Age

By psysci

You’re reading 5 Quick Tips for Maintaining a Healthy Brain as you Age, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

As we know, the brain plays a vital role in the body as it controls or has a role in basically every physiological process. If our brains begin to fail, it affects our whole body. Though aging is an inevitable process, this does not mean that you have to experience cognitive decline or any real loss of brain power.

This because, fortunately, there are lifestyle factors which could enable one to delay brain aging. These can also help reverse the risks that come with aging such as memory loss, stroke or mild cognitive impairment. How then can you keep your brain healthy even as you get older? Below are 5 tips for keeping your brain healthy as you get older.

  1. Eat Healthily

Good nutrition can have a profound effect on cognitive health. Take more vegetables instead of red meat and other animal products. This is because red meat contains a large amount of minerals such copper and iron which may harm the brain if consumed in excess, and also because foods high in vitamin E (i.e. veggies), and a ‘Mediterranean diet’, can have a massively positive impact on your brain, and can perhaps help to prevent dementia.

Jane Byrne at, who advocates eating more healthily, points out that there are many types of dementia, each with their own causes and symptoms.

“However, there are similarities across the board, which we need to combat. Dementia is so widespread nowadays that all healthcare professionals really have to stand up and take notice. Prevention is key, including changes to diet and lifestyle factors.”

As well as this, avoid a high intake of salt, as this can contribute to plaque forming in the arteries, high blood pressure and possibly vascular dementia later in life, according to the Alzheimer’s Society.

  1. Exercise regularly

Another strategy to improve your brain health is to get more active by taking part in exercise, which can help to improve the health of the the brain. Much research, including clinical studies by the National Institute of Health, have provided strong evidence that getting exercise can reduce your risk of contracting dementia, and can slow the progress of the disease if you do suffer from it.

Evidence has shown that exercise will contribute to lowering the risk of getting Alzheimer’s disease, reduce cholesterol, and also reduce blood pressure and psychological stress.

  1. Reduce alcohol and avoid tobacco

This is important when it comes to lowering the risk of developing alzheimer’s and dementia. If you drink alcohol, you should avoid excessive consumption. Tobacco also affects brain health, and should be avoided if you want to reduce the effects of aging on your brain. The medical consensus is that alcohol, except in moderation, should be avoided, and that smoking can actually double the risk of alzheimer’s.

  1. Engage your mind

If you are yet to take up a hobby that keeps your mind active, then consider playing games that stretch your intellectual faculties, and actually make you think. Challenging your mind with activities like playing chess, jigsaw puzzles or card games will help improve your mental capacity, and keep your mind sharp.

Learning something new like a foreign language, a new dance move or playing a music instrument will also assist in boosting the plasticity of your brain.

  1. Get enough sleep

Most people do not realize how important sleep is when it comes to boosting brain health. If you stay up late and wake up very early, you need to reconsider how this will weaken your immune system.

For the brain to function properly, it needs to be energized well and this can only happen when you get enough rest. It is therefore important to avoid too much stress or anything that may affect your sleep. However, do not get too much sleep, as research also shows that those who sleep more than 9 hours are at a greater risk of getting dementia.

The above tips help us realize how lifestyle significantly affects our general well-being, especially our cognitive health. Therefore, try and ensure that you maintain a healthy diet, that you don’t drink to excess, and that your sleep habits are healthy.

You can do further research to get more tips on brain health and aging by checking the sources I have listed below.

You’ve read 5 Quick Tips for Maintaining a Healthy Brain as you Age, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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Foods for Sleep: A List of the Best and Worst Foods for Getting Sleep

By maryjames

You’re reading Foods for Sleep: A List of the Best and Worst Foods for Getting Sleep, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Sleep is relatively flimsy to please – and it’s likely that at least once you found yourself staring at the dark walls, on a night where you could not sleep. Still, did you know that the food you eat could greatly affect the quality of your sleep? Here is what you should – or should not – consume in the hours before going to bed.

Foods Recommended for a Good Sleep

So, there are four main vitamins that you might want to consume before going to sleep: tryptophan, calcium, magnesium, and vitamin B6. These vitamins will help produce melatonin – this is the hormone that is responsible for regulating your sleep pattern. It will induce a healthy sleep so that you do not wake up randomly in the middle of the night.

As a result, here are the products that you should look forward to consuming:

  1. Tryptophan Sources

Tryptophan is classified as an amino acid. When it’s first ingested, it’s initially turned into serotonin – after which it becomes melatonin. Here are some of the most common food categories that are rich in tryptophan.

  • Dairy products
  • Seafood
  • Poultry
  • Legumes
  • Nuts and seeds
  • Fruits
  • Vegetables
  • Grains
  1. Magnesium

This powerful mineral is a great relaxant that allows the adrenaline to deactivate. If you don’t consume enough magnesium, you might notice that you find it quite difficult to sleep – or stay asleep. Here are some magnesium-rich foods that you should include in your diet:

  • Dark leafy greens
  • Wheat germ
  • Fish
  • Nuts and seeds
  • Bananas
  • Soybeans
  • Low-fat yogurt
  • Avocados
  1. Calcium

Calcium is one more mineral that helps the brain create more melatonin. A lack of calcium may not only wake you up in the middle of the night, but it can also prevent you from falling back asleep. To prevent that from happening, here are some foods you should consume:

  • Dark leafy greens
  • Cheese
  • Low-fat milk
  • Sardines
  • Yogurt
  • Soybeans
  • Fortified cereals
  • Green snap peas
  • Enriched bread and grains
  • Broccoli
  • Okra
  1. Vitamin B6

Vitamin B6 helps in the process where tryptophan is converted into melatonin – speeding up this process. A lack of B6 has not only been linked with low serotonin levels but also with poor sleep. So, here is what you should consume:

  • Sunflower seeds
  • Pistachio nuts
  • Dried prunes
  • Flaxseed
  • Spinach
  • Avocado
  • Bananas
  • Meat
  • Fish

Foods that Should be Avoided

Just as there are a few foods that promote a good night’s sleep, there are also foods that disrupt the good cycle. Here is what you should avoid eating before going to bed if you don’t want your sleep to be affected.

  • Caffeinated drinks
  • Spicy food
  • High-fat food
  • Alcohol
  • Water-rich foods
  • Protein-rich foods
  • Heavy meals

The Bottom Line

As long as you are following this list, it should be easy for you to get a good night’s sleep. Together with other useful sleep hygiene practices – and maybe some CBD oil white label – you should be able to sleep throughout the night with no interruptions.

You’ve read Foods for Sleep: A List of the Best and Worst Foods for Getting Sleep, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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Benefits of Playing an Instrument for the Brain

By Curtis_Dean

You’re reading Benefits of Playing an Instrument for the Brain, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

Music is something that makes most people really happy. No matter what ethnicity, age or gender you belong to, you certainly love to listen to music. Aside from listening to music, there are other ways on how you can enjoy it. You can take up music lessons and enjoy playing musical instruments. This is something that will not only give you something to do during your free time but can also provide other benefits for the other aspects of your life.

There are different musical instruments and you can choose the one that looks and sounds interesting to you. You can learn to play the piano, guitar, and other musical instruments. After gaining your confidence and learning all the things you need, you can join a band or you can also perform alone. No matter what motivation you have for learning to play musical instruments, you will be happy to know that it can actually be helpful for your brain. Here are some of the benefits of playing an instrument for the brain:

Playing an instrument enhances learning and concentration

It has been proven in a study that there is a connection between music and the improvement of your brain activity. Neuroplasticity is also known as the ability of the brain to learn and to grow. When you engage yourself actively with music, it helps you enhance neuroplasticity. Not only that but playing any musical instrument can also provide benefits to your nervous system and this will then provide a stable foundation you can use in learning.

Learning to play instrument enhances concentration as it allows you to focus only on the important parts of a complex process. This is a skill that is relevant in reading and other activities that involves coordination.

Musical training strengthens the brain’s executive function

The executive functions of the brain include different tasks that are not limited to problem-solving, retention of information, processing of information, absorption and planning. If you have a hard time doing some of these tasks, you should consider taking music lessons and learning to play a musical instrument. A study has shown that children who are engaged in musical training are more mature and they have more active brains. This leads to a strengthened executive function.

It improves long-term memory

Studies have shown that musicians who have actively engaged in musical training for a long time have better long-term memory compared to non-musicians. The superior quality of the brain function of musicians can be related to the activities that are taking place inside the mind as the person plays an instrument. Whenever you are playing music, you will realize that it is not only your hands that are moving. There is coordination between your mind and hand that makes it possible for you to produce good music. All of these activities are makes your brain have a faster neural response and it helps you keep memories longer.

Playing an instrument helps the brain recover from injury

After an accident that involves damage to the brain, a person can hardly tolerate the sounds around him. Even a very simple sound can be irritating. But did you know that music can be used to help a person recover from brain injury? This has been proven many times by people who have gone through music therapy. This specific type of therapy is used to improve some areas of the brain that may have suffered because of the injury. Even the simple act of listening to music can help you. With musical training, you will be able to increase your chance to improve even after a brain injury.

It increases blood flow in the brain

A study conducted by researchers from the University of Liverpool, England has provided information about the similarity of the brain path for language and music. They also found out that musical training can help increase the blood flow in the left part of the brain.

Playing an instrument reduces stress and depression

Another good thing about musical training and music lessons is how it can help reduce stress and depression. If you are constantly experiencing depression, anxiety, and stress as a result of all the worries and responsibilities, you can spend your break time playing a musical instrument. With this, you will surely feel more confident about yourself and you can give yourself more time for self-growth. Studies have shown that people who can play an instrument and those who are singing in front of the crowd have better self-confidence and are more contented with themselves. Whenever you are feeling down and you are stressing over something that is happening with your life, you can always music as a diversion. Learn and put all your energy into something that is worthwhile.

Musical training is not only for children. Even adults can benefit from playing an instrument. Spend some time learning music theories and other music lessons. With this, you will certainly be able to get yourself to another level of confidence. With all the benefits for the brain that you can get from music, you will certainly be willing to let yourself learn something new.

You’ve read Benefits of Playing an Instrument for the Brain, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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7 Practical Tools for Picking Yourself up During Your Darkest Days

By Tabitha Bailey

You’re reading 7 Practical Tools for Picking Yourself up During Your Darkest Days, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.

These days most people experience some feelings of depression, anxiety, grief or general lack of motivation. This is a normal part of life, however, if we don’t take productive action, these states can linger and interfere with our functioning at work and in relationships. Here are some simple yet highly effective tools that can help you out of a dark period and propel you back towards balance and wellness.

  1. Acknowledge and accept

The first step is simply to acknowledge the situation and the pain you’re in and accept your feelings as they are. When we’re in the throes of a depression or an unmanageable situation we often try to first fix our way out of it before we address the root cause and emotions. Verbally acknowledging how sad or depressed we are to ourselves or others and allowing ourselves to fully feel the depths of our pain brings our attention into the present moment and gives us the opportunity to simply be with what’s there. Denying our feelings and resisting the situation by numbing ourselves, distractions, or engaging in addictive vices such as food, alcohol, substances, or internet addictions can make the pain worse and perpetuates a vicious cycle of avoidance and dysfunction.

  1. Reach out daily

Reaching out and telling people who care about you that you’re having a hard time is crucial. So definitely make sure you’re doing that. But beyond that, reaching out and simply having a genuine connection with someone in your life, every day, is a simple remedy for darker periods. Even though our natural tendency when we feel depressed is to hide, withdraw and shut down, the act of making an effort every day to talk with another person has enormous therapeutic value. Being in connection is the key. Make a list of the people in your life and call them one of them each day and have an ordinary chat. Report about the small things in your day: what you ate for breakfast; something pretty you saw on a walk; the TV show you’re watching. Sharing the small details of your day and having someone listen makes you feel like you matter.

  1. Seek therapy

Building on the importance of connecting with another person on a regular basis, working with a trained professional is crucial. Therapy is not just for people with mental-illness. Everyone can benefit from talking to someone regularly regardless of the problems they may or may not have. The simple act of talking to a neutral and objective person has the effect of reducing anxiety. We all need to be listened to, heard, and seen for who we are at our core.

There are many kinds of therapy and many different therapists. It’s about finding the right fit and modality for you. With the right therapist, therapy can actually be a fun and rewarding process. If you’ve experienced trauma, Somatic Experiencing and EMDR are quite effective. Most cities have low-fee counseling centers that train psychology interns, which makes seeing a therapist every week highly affordable. Google search “low-fee counseling,” and many options will pop up. Insurance often covers sessions as well. Expensive prices should not be used as an excuse to avoid getting professional help.

  1. Walk 30 Minutes a day

Getting out of the house, rain or shine, and taking a leisurely stroll around the neighborhood or running errands on foot like picking up dry-cleaning or heading to the post office, can instantly change your mood and perspective. This is more of a mental-health intervention as opposed to physical exercise tip. This may or may not be what your body needs to stay physically fit. However, the act of walking outside in any setting and letting yourself explore your senses will breathe new life into your day and force you to engage with your environment and neighbors in new ways.

  1. Meditate

This tool is so effective and powerful that I tell all my clients they must learn to meditate, otherwise they’re putting themselves at risk for anxiety and depression. The research indicates that the benefits of meditation are endless. There are many different styles of meditation, and so finding a type of meditation that resonates for you is key. Looking up meditation or mindfulness on YouTube and following along to a guided exercise is an easy way to get started. Apps like Calm and Headspace can also be helpful. Group classes are the best way to learn. All it takes is just five minutes a day a couple of times a week while gradually working up to a longer practice.

  1. Take breaks from social media

When we’re feeling depressed, anxious, lost, or in the throes of grief, seeing other people supposedly looking happy with their spouses, kids, or on some great travel trip can make our painful feelings feel even more acute. It’s human nature to compare ourselves with others, but having that stimulus all the time is unhealthy for our sense of self-worth. See if you can minimize your time spent on social media by utilizing the monitors on your smart phone or apps or extensions that block access to those sites.

  1. Get bodywork

Often when going through a dark period we isolate and neglect our basic needs. Isolation compounds the darkness, which reinforces more negative thinking and poor self-care. Getting out of the house and receiving a massage or other kinds of bodywork such as acupuncture or fascia-release can change how we feel on a physical level by breaking up emotional patterns stuck in the body. Giving and receiving touch is a form of human connection and one of our basic needs that must be met in order to feel loved and cared for. Find a good bodyworker and be as regular and consistent as your budget or schedule allows. Quality massages can be quite inexpensive, so don’t let finances deter you.

Dr. Sarah Neustadter is a psychologist in Los Angeles. She specializes in suicide survivor loss, suicide prevention, and millennial issues. Her first book come out in June 2019 entitled Love You Like the Sky: Surviving the Suicide of a Beloved. You can follow her on Instagram at: @sarahneustadterphd or on her website @

You’ve read 7 Practical Tools for Picking Yourself up During Your Darkest Days, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.

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