Happiness is often described as the ultimate goal in life, it is significant for our personal well-being and overall life satisfaction. It is THE emotional state that brings us joy, contentment, and a sense of fulfillment. While the pursuit of happiness may differ for each individual, it remains a universal desire that goes beyond cultural and societal boundaries.
The approaching summer-season is hopefully also time to recharge, disconnect and reconnect with nature and outside-work things. It is hopefully a time where you can prioritize your own happiness and take active steps to nurture it. That’s why I want to spend some time in this blog article exploring the importance of personal happiness, why we need to care for it, and how it serves as the cornerstone for achieving a meaningful and fulfilling life.
Developing a happy mind can be a lifelong project, but there are plenty of quick pick-me-ups to sustain you through bad hair days and tough negotiations. These baby steps will have you smiling in less than 5 minutes.
Stand Tall
Your posture affects your state of mind. Straighten your spine and pull your shoulders back. As you take the strain of slouching off your lungs and heart, you’ll breathe more easily, decrease stress, and radiate more energy.
Play Best Song
Listen to your favorite songs, albums, artists during routine tasks. Whether it’s doing the bills or entering data or even spending your pomodoro session going through your inbox – it will seem more pleasant with the right sound.
Apply Good Smell
Some scents soothe our brain or refresh our senses. Whether you wear perfume, spice up a whole room with an air diffuser, simply use your favourite body cream or sprinkle some lavender on your pillow at night – just make sure it smells nice wherever you are.
Welcome Sunshine
Exposure to light makes us livelier, especially exposure to natural sunlight. Open a window or eat breakfast outdoors and allow some sunbeams on your face will open up the door for a smile and a nuance more happiness.
Appreciate the next Tree
It is one thing to imagine yourself lying on the beach or strolling through a garden, it’s an even better thing to actually do it and spend time outside, enjoying the beauty of the next tree or the next flower. It truly lifts your spirits and you should treat yourself to these real things maybe with a long hike or a boat ride on the next weekend.
Breath the Here and Now
Be present in the moment and devote your full attention to the one thing you do – just reading this blog article, just taking a zip from your tea or coffee, just looking outside letting your mind wander, just taking 10 deep breaths. Worries will fade as you focus on what you’re doing, just being present in the here and now.
Laugh out Loud
Your facial expressions shape your emotions, thus laughter is core for pushing your happiness-level. Even if you have to push yourself to smile and laugh, the effort will soon become natural. Just give it a try and enter the restaurant for lunch or the grocery story later today with a natural, medium-sized smile on your face. It doesn’t only lift your mood because you work the right facial muscles but might also have an impact on how the surrounding people will approach you.
Make a Compliment
There are days when we feel we are surrounded by idiots – Thomas Erikson even wrote a whole book about this! Luckily, there are also days when this is not 100% the case. Praise others and it makes you feel good too. You’ll receive instant gratification from knowing that you’ve brightened their day, and they may want to return the favor. You could also let others know how much you appreciate them. It will help to remind you of your profound blessings and take your mind off minor irritations.
Talk to the Known
Supportive friends contribute a lot to our overall wellbeing. Stay in touch with your old college roommate, former neighbour, co-worker or childhood-friend. Reach out to them frequently and try to make new connections with colleagues at work, other parents at your child’s school or just people you meet whilst doing sports.
Talk to the Unknown
Now this sounds strange but it’s worth giving a try: studies show that small talk relieves stress and makes daily experiences more enjoyable. Ask other shoppers at the farmer’s market about which sellers they like. Take a break while jogging to chat with someone who’s cleaning the park. Spend a couple minutes chatting with the person before or behind you in line while getting your coffee or lunch.
Whether you decide to go for one of these baby steps or for all them – it will definitely have a positive impact on your happiness today. Happiness comes from within, so you have the power to add more joy to your life. It takes just some of these baby steps and small changes in order to achieve giant results.
Regardless of which roles you have in your life right now – from board member to family member – there is one super valuable resource that many overlook, especially in these fast-paced times with endless to do-lists and too much weight on your shoulders: sleep! Sleep is actually the ultimate energizer for individuals striving to stay productive, maintain their well-being and master healthy high performance. It acts as a vital reset button for the body and mind, allowing especially busy people to recharge, restore their cognitive functions, and replenish their energy reserves. With constant stimulation and non-stop activity, understanding the significance of sleep as the ultimate energizer is paramount for those seeking to thrive amidst the chaos and achieve healthy high performance in their daily lives.
Experts say that you spend roughly one-third of your life sleeping. Certainly, you want to make every moment count toward the physical and mental rejuvenation that a good sleep provides! Here are 8 tips you can put into action now to experience some of the best sleep of your life:
- Investigate your evening routine. Think about the activities you’re involved in from the time you walk in the door to the moment your head hits the pillow. The goal is to increase your awareness about what you’re doing and see if it could be interrupting your sleep. Are you playing catch-up by bringing work home from the office? If so, your mind may be on overdrive and unable to turn off. Do you find yourself consumed with doing household chores like laundry and house-cleaning? In that case, you’re probably lacking time for relaxation.
2. Plan to be in bed with the lights out for at least eight hours. Do you stay up until after midnight? Try to schedule evening activities early, so you can still get eight hours of sleep. If you have trouble falling asleep, you might want to make it eight and a half hours.
3. Allow time to unwind. If you’re super busy, you’ll probably be rushing around until you finally collapse on the bed in hopes of getting a few winks. Instead, give yourself at least an hour to shift gears and relax before bed. Everyone needs some downtime.
4. Clear your mind from the day’s chaos. Maybe it’s reading a few pages in a book or taking 20 minutes to meditate. Focus on shifting your thoughts from the intense to the trivial. A tranquil mind invites more sleep than a chaotic one.
5. Create an uncluttered, relaxing bedroom environment. Although you may think that a cluttered bedroom is ok, it may be preventing relaxation and interfering with your sleep. Besides, clutter draws dust, which can cause breathing difficulties during the night. Put everything away: Clothes can go into drawers or the closet, junk mail and magazines into the recycling bin. Organize what you have left: Place a lamp, reading materials, and your alarm clock on your night stand and set the scene for a comfortable night’s slumber.
6. Turn off electronics at least one hour before bed. The light emanating from backlit screens like cell phones, tablets, and e-readers can trick your body into thinking it’s daylight and time to be awake. Plus, it’s best to rest your eyes from such gadgets before trying to sleep.
7. Take a warm bath rather than a shower. If you tend to struggle with sleep quality, it may be that your shower routine is invigorating you rather than relaxing you. Sitting for a few minutes in warm water can help your muscles relax and prepare for sleep.
8. From box-spring bed to box-breathing in bed: Take deep breaths through your nose and count till 5, hold them for 5 seconds, exhale slowly through your nouse counting till 5 again, hold for 5 seconds, repeat. Imagine a quadrant of 4 equal sides and start at the bottom left when doing your breathings.
Many members of our society glorify the hustle and celebrate burnout, thus it’s crucial to recognize the undeniable importance of sleep for your overall health, well-being and continued healthy high performance. Sleep is not merely a luxury but a fundamental pillar of a healthy lifestyle. It is during those precious hours of slumber that your body repairs, regenerates, and optimizes various biological functions: From bolstering your immune system and enhancing cognitive abilities to promoting emotional resilience and fostering creativity, sleep plays an irreplaceable role in our physical, mental, and emotional vitality.
Embracing the value of sleep and prioritizing it as an integral part of your daily routine is a profound act of self-care that enables us to face each day with clarity and a sense of inner balance. So, let us cherish the beauty of rest and honor the ultimate energizer sleep and invest in your own health!
It is a real pitty to say, but it is not uncommon at all for people to sacrifice sleep in pursuit of productivity.
Does this make sense? No.
Can you believe it? Yes.
Do you feel a little guilty now? Maybe?
It’s one thing to talk about the importance of sleep and still go to bed too late every evening, neglecting the long-term implications. To make it a bit more tangible, I took the effort to research some scientific findings that consistently shown that neglecting sleep is counterproductive and undermines your ability to be a healthy high performer. This article should – hopefully – be a friendly reminder for all of you reading these lines and take sleep as serious as it is supposed to be. I will explore the detrimental effects of sleep deprivation on productivity and delve into the scientific evidence that supports the importance of prioritizing sleep for success. I will also examine how well-rested leaders possess qualities such as empathy, creativity, innovation, and sound decision-making, which are crucial for all of us achieving long-term success.
The Adverse Impact of Sleep Deprivation
Numerous scientific studies highlight the negative consequences of sleep deprivation on cognitive function and productivity. One study conducted at Harvard Medical School found that sleep-deprived individuals exhibit impairments in attention, working memory, and cognitive processing speed, leading to decreased productivity and increased errors (Banks et al., 2007). Sleep deprivation also compromises decision-making abilities, problem-solving skills, and the ability to think creatively (Killgore, 2010). These findings underscore the notion that sacrificing sleep compromises our cognitive capabilities and diminishes productivity rather than enhancing it.
Empathy and Emotional Intelligence
Sleep deprivation not only affects cognitive function but also impairs our emotional well-being and interpersonal relationships. Research conducted at the University of California, Berkeley revealed that lack of sleep reduces the brain’s capacity to accurately interpret and respond to emotional cues, leading to a decline in empathy and emotional intelligence (Walker, 2017). Well-rested leaders, on the other hand, are better equipped to understand and connect with their team members, fostering a positive work environment that promotes collaboration and trust – both the baseline for any organization or team try to master current times of uncertainty!
Unleashing Creativity and Innovation
Sleep plays a vital role in facilitating creative thinking and fostering innovative ideas. A study published in the journal “Thinking & Reasoning” demonstrated that sleep enhances insight problem-solving and facilitates the integration of unrelated concepts, resulting in innovative solutions (Wagner et al., 2004). Adequate sleep allows the brain to consolidate information, make novel connections, and engage in creative problem-solving, enabling well-rested leaders to approach challenges with fresh perspectives and breakthrough thinking.
Sound Decision-Making
Effective decision-making is a cornerstone of success in leadership and entrepreneurship. Sleep deprivation, however, impairs judgment and compromises our ability to make sound decisions. A study conducted at the University of California, San Diego, revealed that sleep-deprived individuals tend to make riskier decisions and exhibit a reduced ability to evaluate potential outcomes accurately. In contrast, leaders who prioritize sleep can make better-informed decisions, weighing the pros and cons with clarity and rationality.
Why It Matters for Success
Well-rested leaders who prioritize sleep possess a competitive edge in the long run. By nurturing qualities such as empathy, creativity, innovation, and sound decision-making, they create a positive work culture that attracts and retains top talent. Moreover, they are better equipped to handle complex challenges, adapt to changing circumstances, and lead their teams with clarity and inspiration. All of these qualities are urgently needed for any organization and industry these days. We know, success is not solely measured by immediate outcomes but by sustained growth, innovation, and long-term achievements – all of which are enhanced by prioritizing quality sleep.
The belief that sacrificing sleep leads to enhanced productivity is a counterproductive myth. Scientific research consistently shows that neglecting sleep undermines cognitive function, impairs emotional intelligence, stifles creativity, and compromises decision-making abilities. Well-rested leaders, on the other hand, possess qualities that are essential for long-term success, including heightened empathy, enhanced creativity, innovative thinking, and sound decision-making skills. Hopefully now, having read some scientific research findings, you truly recognize the importance of quality sleep as a catalyst for success and go for a good rest tonight!
Saying “no” can be one of the most difficult things to do, especially for those who are people-pleasers or have a fear of disappointing others. But it’s not only those considered „weak“ – also many leaders and decision makers have their own way of fighting with this little word “no”. However, learning to say “no” is an essential habit for maintaining healthy boundaries, reducing stress,
mastering productivity, managing one’s own needs and last but not least: achieving your goals and not just working off the tasks on other people’s agendas! In this article, we will explore why it is so important to learn to say “no,” why people fail in saying “no,” and five easy tricks on how to say “no” more often.
Why Saying “No” is Important
Learning to say “no” is crucial for several reasons. First, it allows individuals to prioritize their own needs and goals. Without the ability to say “no,” individuals can become overwhelmed with responsibilities and commitments that do not align with their values or priorities. Saying “no” enables individuals to focus on what is truly important to them, whether it be personal goals, self-care, or spending time with loved ones. Think of a small child, 2-3 years old, trying to get what she wants and throwing this insisting, unmistakable “no” at Mum or Dad – this is a living example of saying “no” because of prioritizing one’s own, current needs!
Second, saying “no” helps to establish healthy boundaries. Boundaries are essential for maintaining healthy relationships, both personal and professional. Without boundaries, individuals can become overworked, stressed, and even resentful of others. Saying “no” when necessary can help individuals establish and maintain boundaries, communicate their needs, and promote mutual respect in their relationships.
Finally, saying “no” can reduce stress and improve overall well-being. Constantly saying “yes” to every request or opportunity can lead to burnout, fatigue, and decreased mental and physical health. By saying “no” when necessary, individuals can reduce stress, maintain a healthy work-life balance, and prioritize their own well-being.
Why People Fail in Saying “No”
Despite the importance of saying “no” from a productivity point, many individuals struggle to do so. There are several reasons why people fail in saying “no,” including:
- Fear of disappointing others: Many people-pleasers fear that saying “no” will disappoint or upset others, leading them to say “yes” to everything.
- Guilt: Individuals may feel guilty for saying “no,” especially if they have a strong desire to please others.
- FOMO (Fear of Missing Out): Individuals may worry that saying “no” will cause them to miss out on opportunities or experiences.
- Lack of assertiveness: Some individuals may struggle with assertiveness, making it difficult for them to say “no” without feeling guilty or uncomfortable.
- Need for approval: Some individuals may feel a strong need for approval from others, leading them to say “yes” to everything to gain validation or acceptance.
5 Easy Tricks and Advice to Say “No” More Often
Learning to say “no” takes practice and to make it a habit is part of any core productivity routine. There are several easy tricks and advice to help individuals become more comfortable with this habit:
- Prioritize your values and goals: Before committing to anything, take time to reflect on your values and goals. Does this opportunity align with what is important to you? Will it help you achieve your goals? If not, consider saying “no.”
- Use “I” statements: When saying “no,” use “I” statements to communicate your needs and boundaries. For example, “I cannot commit to this right now” or “I need to prioritize my own well-being at the moment.”
- Offer alternatives: If you cannot say “yes” to a request or opportunity, offer an alternative that aligns with your values and goals. For example, “I cannot attend this event, but I would be happy to help you plan the next one.”
- Practice assertiveness: Assertiveness takes practice, but it is a skill that can be learned. Use assertive language,
While it may be difficult at first, there are several easy tricks and advice that individuals can use to become more comfortable with saying “no.” By prioritizing values and goals, using “I” statements, offering alternatives, practicing assertiveness, and recognizing that it is okay to say “no,” individuals can establish and maintain healthy boundaries, improve their overall well-being, and build stronger, more respectful relationships. Despite „no“ being such a short, simple word it does take practice for many people – young and old, experienced and juniors alike – to become more and more comfortable to say “no”. So, don’t be afraid to say “no” when necessary and prioritize your own needs and goals. Your mental and physical health will thank you and „no“ will be your key to many “yes-es” to follow!
Habits are the key. Your habits determine how much money is in your bank account and the size of your waistline. Your habits determine the quality of your life. It can seem impossible to break bad habits or to create new, positive habits. Most people have an ineffective approach. They try to go cold turkey and rely on willpower to force the necessary changes. You already know this doesn’t work unless you’re incredibly motivated, and motivation isn’t reliable. It’s here one day and gone the next. To create new habits more effectively, you should avoid these most common mistakes:
1. Changing too much, too soon.
A new habit is best installed in baby steps. If you want to spend two hours each day writing your novel, start with a single sentence each day. One sentence accomplishes something exciting: it gets you in the habit of sitting down and writing when it’s time to write. That’s the most important first step.
- Start with small changes. Then increase the amount of time and effort when the habit of beginning is in place.
- Seek behavioral changes that are so easy, you can’t possibly fail.
2. Relying on self-discipline.
If your habit requires self-discipline, it won’t last. At most, self-discipline should only be required to make a habit of getting started. Habits are automatic. Self-discipline isn’t required to eat a candy bar or watch TV for most of us. If you have a habit of going to the gym, self-discipline isn’t required for that either.
- Self-discipline is a short-term solution.
- Seek behavioral changes that are so easy, you don’t need self-discipline.
3. Expecting a new habit to be easy to install.
Change isn’t easy. You’ll become complacent and lazy if you expect a new habit to be easy to implement. We’d all be rich, in shape, and speak five languages if creating new habits were a simple matter.
4. Expecting a new habit to be difficult to install.
The opposite is also true. If you expect the process to be exceptionally difficult, you’ll also struggle. The thought of doing anything that’s hard can be sufficient reason to never get started in the first place.
- New behaviors are easy to implement if you start slowly and have patience. It’s moving ahead slowly and having patience that are difficult.
5. Relying too much on information.
Our society is blessed, or cursed, with access to an excessive amount of information. This can create several challenges:
- It’s very easy to believe that you don’t know enough to take the first step. There’s always something out there that you don’t know. The need to know everything before getting started can leave you stuck. There’s no prize for knowing the most. There is great success in doing the most, though.
- The belief that knowledge alone is sufficient is just as harmful. You might know how to do pushups, but that doesn’t provide the same results as doing 100 of them each day.
- The special forces have a motto that 60% is enough to take action. If you know 60% of the relevant information, you know enough to move forward. You can figure out the other 40% along the way. Spend 90% of your time doing and 10% learning.
Dropping your negative habits and adding new, supportive habits is the key to changing your circumstances. Unfortunately, our instincts about change are incorrect. Tiny changes are easy to implement and build upon. But this approach requires patience and the belief that it can work. Remember: small changes add up to big results. Avoid the most common mistakes when attempting to add a new habit to your life and you’ll find greater success in adding habits that make a positive impact on your life.
Productivity is a critical component of success for leaders, as it directly impacts their ability to achieve organizational goals, meet deadlines, and maximize their team’s potential. The demands of modern leadership require leaders to manage a multitude of responsibilities simultaneously, including strategic planning, employee management, and decision-making. Leaders who can optimize their productivity and work efficiently will not only achieve more but also set an example for their team to follow. In this way, productivity is an essential characteristic of effective leadership, and mastering productivity skills can help leaders improve their overall performance and achieve their organization’s objectives. Here are the top 7 productivity hacks for busy entrepreneurs and senior leaders:
Time-blocking
One of the most effective productivity hacks is time-blocking. This involves setting aside specific blocks of time for different tasks or activities. By planning and prioritizing your time in advance, you can ensure that you are focusing on the most important tasks and avoiding distractions.
Delegate tasks
Another important productivity hack is delegation. As a busy entrepreneur or senior leader, it is important to delegate tasks to others in your team or organization. This can help you to focus on the tasks that require your unique skills and expertise, and can also help to develop the skills and abilities of your team members.
Use productivity tools
There are many productivity tools available today that can help you to manage your time and tasks more effectively. These include task management apps, calendar apps, note-taking apps, and project management software. Experiment with different tools and find the ones that work best for you. Look for ways to automate routine tasks, such as scheduling social media posts, sending follow-up emails, and generating reports. This will save time and allow you to focus on more important tasks.
Take breaks
Taking regular breaks is an important productivity hack that can help you to stay focused and energized throughout the day. Studies have shown that taking short breaks throughout the day can actually increase productivity and creativity, as well as reduce stress and fatigue.
Prioritize Tasks
Make a list of tasks that need to be done for the day or week and prioritize them based on urgency and importance. Tackle the high-priority items first and then move onto the lower-priority ones.
Say No
Avoid taking on too much work and learn to say no when necessary. It is better to do a few things well than to do many things poorly.
Take care of self-care
It is important to prioritize self-care as a busy entrepreneur or senior leader. This includes getting enough sleep, eating a healthy diet, and engaging in regular exercise or other physical activity. Prioritizing self-care can help you to maintain your energy and focus throughout the day, and can also help to reduce stress and improve overall well-being.
Remember, productivity is not about working harder, but rather, working smarter. These productivity hacks can help you achieve more with less stress and effort. If you feel like enjoying more best practice productivity hacks for busy leaders and how to gain at leat one hour a day for things that YOU would like to do, reach out to productivity@braininspa.com for more info!
