Category: Health and Wellness

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Give Your Business A HIIT

HIIT stands for high-intensity interval training, a popular exercise routine that combines bursts of intense exercise with short rest periods. It is designed to maximize your workouts within the shortest amount of time. Believe it or not, this strategy doesn’t need to stay in the gym. You can use it on your business to reach maximum productivity too.

 

Here is how to use the HIIT method to achieve more and increase your productivity:

 

Work in Intervals but Be Realistic

Set intervals and break times that work with your schedule and the task you need to finish. Keep in mind that not every task is design to be performed in intervals or too short of periods. Be realistic regarding the activities you can do and be sure the time intervals you pick are optimal for quality, quantity, and other metrics you use to measure your business success.

 

A Pomodoro timer can be used to help you get started. With this timer, you work in a 25-minute burst with five-minute breaks. You can also adjust the times and intervals that make sense for you if you need more time to work. However, the faster you can push yourself, the better this strategy will work.

 

For example, content writers and authors will use “writing sprints” to encourage their creativity, find inspiration and reach a higher word count. They use the breaks to recharge and better manage their energy. They also use it to challenge their fellow writers in a fun writing game or challenge.

 

Check out Kiingo Writing Sprints on Twitter to give it a try and join the next challenge.

 

Don’t Skip the Break

All HIIT training sessions include quick little breaks in their routine to give you a short time to recenter and recover so you can better attack the next challenge. Therefore, you should be including five-to-twenty-minute breaks in your schedule before you start a new task.

 

If you skip the break, you are not using this method correctly or effectively. To reap the benefits, you must work as hard as possible during the first burst, meaning you’ll want the rest and need it to get back to the next interval.

Scheduling to Avoid Burnout: Learn to Take More Breaks

Keep Track and Measure Progress

Don’t rely on yourself or your memory to keep track of time and progress. Invest in a timer, stopwatch, and project management tools to record the intervals, cycles, and times required for each task.

 

Experiment and Adjust

Just because one set interval didn’t work doesn’t mean another won’t. Change up the interval number and times depending on the project. Then analyze the results to see which interval times allowed you to get the most done.

 

Overall, the main idea of HIIT is to work in short periods as hard as possible with a break right around the corner to encourage you to get to work and get it done faster.

 

 

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Organization Is A Daily Requirement

Did you know that around 91% of employees have reported that they believe they could be more productive if only their work and jobs organized better? It’s obvious, without organization, you may as well throw your business plan and daily to-do lists out the window. Even outside of business, your personal life thrives more on organization. It helps you achieve consistency and focus and provides the flexibility you need to be successful and in control of your life and business.

Be More Proactive and Less Reactive to Achieve Higher Success

From organizing your to-do lists, your office, or other workspaces, setting up the right business structure for your company, maximizing the best routes from your house to the grocery store, and other tasks and back. The organization makes it easier to handle many tasks throughout your day to be more productive and waste less time fumbling between functions or other objects in your way. In other words, if you want to achieve more goals easily and as stress-free as possible, you need to adopt the right organizational habits.

 

The following are a few tips to help you be more organized in life and business:

 

Create the Right Habits and Repeatable Routines

Being organized is about finding the routines and habits that keep the momentum going. Keep the process simple, and don’t overthink it. Stick to your schedule and commitments, don’t hit snooze, and find systems that make sense for the activities you are doing that are easy to accomplish.

 

Understand Your Priorities and Efforts

Organization takes effort and consistent action to be successful. Be mindful of your priorities and what is expected of you daily to ensure you adopt the right habits for you and your business.

 

Establish A Healthy Work-Life Balance

Set boundaries, expectations, and limits for work and your personal life to ensure they don’t overlap and run smoothly together. If you know your expectations for your personal life may interfere, you can better plan for challenges that lay ahead. However, if you commit to finding the right work-life balance for your personality and business, you will have fewer challenges to overcome and will more easily stay on your path.

 

Declutter and Categorize

Keep distractions out of the workplace, and don’t allow other items to come into that space. Develop dedicated areas for physical and digital things and always put them back before leaving for the day. For example, if you always forget your passwords, then make a dedicated password folder.

 

As you can see, all it takes is one repeatable movement with consistent action and the commitment to stay on track each day to be organized. The hardest part is getting started, but you will gain the momentum and drive to thrive once you get going.

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The 2-Minute Rule You Need

This is the 2-minute rule you need to finally end your procrastination or other bad habits and achieve more out of life. Procrastination and other lousy time management habits lead to many missed opportunities and chances for personal growth to build up your business. It encourages laziness and lacks accountability, in turn stalling your momentum, focus, and consistency needed for success.

 

What Exactly Is The 2-Minute Rule?

It’s a stress-free approach to starting new habits and kicking bad ones. It’s a rule designed to help you achieve more goals without feeling overwhelmed and keeps you from delaying action any longer than you should.

 

The two main concepts for the rule include:

 

  • If it only takes two minutes, then get it out of the way right now.
  • Establishing new habits or routines should only take two minutes to begin with.

 

As with most methods, if they are misused, they provide the opposite results than you intend.

 

Here’s how to use the 2-minute rule effectively to kick your bad habits and achieve max productivity:

 

Keep It Relevant and Realistic

Only use the rule if it is relevant to whatever you are doing at that time. In other words, don’t just do whatever task comes to mind if it doesn’t relate to what you are actively doing.

 

For example, if you are trying to finish your next content package for your client, it’s not a good idea to go ahead and get that email notification about your next business meeting out of the way. It is unrelated and will ultimately get you off track and prevent you from finishing your course. Instead, think, “what can I do in two minutes to finish this course?”

 

Don’t Make It Hard

You don’t need to gain success or be the best overnight. Don’t make adopting new habits challenging and overwhelming by speeding up the process. Small gradual changes make it easier to accomplish and stick around long term. For example, science proves that those who lose weight over a more extended period of time maintain the weight longer than those who lose it very quickly.

 

Meaning you shouldn’t focus on what you can’t do; rather, what you can do instead. For just two minutes, what can you do towards changing one bad habit? Then the next day, add two more minutes and keep repeating the process.

 

It’s All About Perspective

The main goal of the 2-minute rule is to change your perspective on how you see a challenge or annoying tasks. You can trick your brain into believing a task is simple and easy, even though it can be hard. Anyone can deal with something for just two minutes, and sometimes the most challenging part is just starting.

 

Give this 2-minute rule a try the next time you feel that you need to push off your work to Monday. You won’t regret giving it a try.

The Secrets to Time Management and Why You Need It

 

 

 

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Do This to Be More Consistent in Life and Business

Consistency is about doing repeatable tasks each day, night, or week depending on the goal you are trying to accomplish. Consistency is a smooth and repeatable process combined with the right actions to achieve your goal more efficiently.

 

Just think about the last place you ordered food. It’s likely that one of the top reasons you selected this choice is due to predictability and knowing they will do it right or be consistent in delivering the food you expect. Their ability to provide you the same food each time is why you keep coming back and why they are successful.

 

Become more consistent in life and business by following these five tips:

 

It’s Not Always About Being Comfortable

Push through even if you don’t feel like it or want to do it. It is pretty understood amongst successful entrepreneurs that continuous daily actions, no matter if you feel like doing nor what other problems are currently going on, is the path that leads to success. Even the happiest people realize they will experience discomfort, and it doesn’t stop them from getting what they want.

 

Understand Your True Wants and Intentions in Life

How do you define success, and what values do you live by each day? If you can’t answer these questions quickly, then take a moment right now to answer them and understand them.

 

If you don’t know yourself honestly, you can’t expect to achieve goals, especially not the right ones. Imagine for a moment that you have accomplished everything you want out of life and create a vision board to match it. This way, you can have a daily reminder to help you back on track.

 

Clarify Your Mission and Expectations

Highlight your goals and clearly outline what resources and other requirements you need to get there. The easier it is to understand, the easier it will be to make processes and systems that better flow for you and your business — giving you the resources you need to be more consistent.

 

Organize and Work in Batches

Be sure the work you set to do each day is organized and relevant. For example, schedule a separate time for checking emails or responding to clients and don’t allow yourself to work on anything else during this time.

 

Establish Healthy Routines

The first step you take in the morning is the most important as it determines your path going forward and how well you do. For example, if you wake up each morning in a bad mood, you will likely drag your feet trying to get work done — making your day that much harder to get going. Find the routines that allow you to live at your most optimal mental and physical health to always start on the right foot.

 

Being consistent should be at the top of your priority list and easy to do as long as you plan correctly and commit to it each and every day.

5 Rituals to Boost Your Energy and Productivity

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If You Don’t Set Hard Deadlines, Plan to Fail

If you feel like you can never get anything done and constantly run against the clock, you are likely skipping one of the most essential details of any to-do list or 90-day action plan. If you don’t set hard deadlines, then you are setting yourself up to fail from the start.

 

Deadlines are crucial to a successful plan because they:

 

  • Ensure you complete the right work to accomplish your goals.
  • Establish consistency, organization, and a smooth workflow.
  • Clarify your expectations and responsibilities.
  • Maximizes success and productivity.

 

In other words, when you set clear deadlines and stick to them, you can better use your time to focus on your goals and achieve more in life. When you are not constantly running to beat the clock, you maintain your energy and improve productivity.

 

Here are a few ways to create deadlines you will always stick to, to achieve maximum productivity: 

 

Gain and Understand the Right Resources First

Understand all the expectations required of you, what extra materials you may need, and any other obstacles that may get in your way before you establish a deadline.

 

Make Them Urgent but Realistic

Once you fully understand the expectations set a deadline that pushes you to act without feeling overwhelmed and is realistic to the task you are doing. While also accounting for the unexpected. This step will require your full attention, honesty, and accountability.

 

If you can’t be honest with your actions and abilities, you won’t estimate the correct times to accomplish your takes. For example, if you know you usually take about two hours to do a specific task, don’t expect you to get it done in an hour, even if you think you can do it or be better overnight. If you do happen to get things done faster, take note of it, find a new task to work on instead or take a much-deserved break.

 

Make Them Personal and Meaningful

Instead of telling yourself, you need to meet the deadline simply to be on time for the project, highlight a better and more meaningful reason to complete it on time. To harness even more power, make it as personal as possible.

 

For example, “if I don’t complete this assignment on the date I established, I will miss free time with my friends and family.” Even though this isn’t about your business directly, it is precisely the motivation you will need to stay on track. If you are more likely to suffer consequences, you are less likely to fall off track.

Be More Accountable and Consistent, Share Your Goals

As you can see, the correct deadlines are there to motivate you and give you the discipline you need to get work done in a timely and orderly fashion as long as you stick to them.

 

 

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Be More Proactive and Less Reactive to Achieve Higher Success

Reactive people go about life unprepared and unplanned. To put it simply reactive people, wait around until things happen and then decide to do something or not. They have unclear goals and intentions for what they want and often use their feelings and conditions as excuses to not get work done and are often driven by their feelings and emotions.

 

For example, they commonly use excuses like “I can’t run today because it’s raining” or “I can’t do this thing until this happens.” They are more likely to blame others and hardly take full accountability for their actions or lack of effort. They also tend to build their lives around other people’s emotions, making them feel more dependent and reliant on others.

 

Proactive people are the direct opposite. They are and strive to be organized as much as possible and always take accountability and ownership. They always see failure as an opportunity to learn and do better. Their behaviors and actions are a conscious choice as a direct result of their values or morals.

 

They use other people as inspiration but compare it to their values before they react and hardly feel dependent on others. They are confident and believe they have what it takes to get it done, and they never wait for success to come; they make it come to them. They act and never avoid it or make excuses. With these attributes, it’s obvious to see why being more proactive leads to more success.

 

Here are a few ways to be more proactive and less reactive in life:

 

Always Look for Ways to Improve

Research shows that those who look for things to do at work rather than wait for instructions from higher-ups are more likely to get promoted. Don’t wait around for change to happen or for the stars to align perfectly to go after your goals finally.

 

Act and understand that it is your responsibility and only yours to get going. Find more ways to educate yourself and never skip opportunities that allow you to improve or invest in training.

 

Understand Your Values, Morals, and Goals

Have weekly self-evaluations and highlight what you believe in and hope to strive for. Use these morals to guide your day and to control your emotions to stay on the right path.

 

Strive and Welcome Change

Anticipate problems and never expect things to stay the same. Change and stepping out of your comfort zones are crucial to personal and professional growth. Long-term success relies on your ability to adapt and change as needs change. Otherwise, you’ll only be left behind.

 

Ultimately being proactive is about acting and finding what you need to do to get the things you want done. Don’t let your emotions or lack of action take away your chance of success. Use these tips instead to be more proactive with your life and accomplish more of your dreams.

How to Find Your Most Productive Hours

 

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Multitasking Is A Lie

I know that I’m a killjoy. Sorry, but stop saying you’re a multitasker as if you’re proud of it.  Multitasking is really a big lie. You are only broadcasting your lack of understanding of how productivity works. While it may be harsh to hear, scientifically, it is the truth.

 

Your brain cannot multitask the way you think and uses more time and resources to do so. This is because your mind is forced to take the time to switch in-between tasks and to refocus and concentrate, which takes time that could have been used more beneficially.

 

Unfortunately, many organizations and companies have adopted this widely misunderstood and popular term to find the workers or employees that are willing to overwork themselves and do tasks that usually require two or more people—ultimately saving them money. However, productivity is undoubtedly lacking, and there are many more reasons to stop this bad habit.

How to Use the Right Tools and Technology for Your Business

Here are four common reasons why multitasking is actually bad for business:

 

Promotes More Mistakes and Poor Choices

When you multitask, you are not providing your brain the time it needs to filter out irrelevant information. Which, in turn, creates shoddy quality work, more mistakes, and possible injuries that directly harm your productivity and reputation or trustworthiness as a business.

 

Promotes Anxiety and Poor Health

Studies prove that the more you do it, the more harm you are causing to your brain and memory loss. One of the most common reasons for multitasking is a lack of efficiently setting time limits, causing you to speed and increasing anxiety to get it all done. Often the process of going back and forth can be overwhelming as you try to relearn information too. Everyone knows that being in a constant state of anxiety will only cause more harm than good.

 

Inhibits Innovation and Creativity

Multitasking kills your ability to fully concentrate and focus, blocking your ability to be creative. Innovation and creativity are vital to a successful business as, obviously, if everyone had the same business idea, no one or only a select few can make money.

 

You Can’t Enjoy the Process

Just because it is business and requires work doesn’t mean you shouldn’t be enjoying it. Sure, there will be tasks or tedious things that are not enjoyable all the time, but that doesn’t mean you can’t do something to change it and make it more enjoyable for you. The more you personalize your business, the happier and more passionate you will be about it. Since perception is reality, if you feel more successful, you are more successful. When you are so glad and love something, you won’t want to let it go.

 

As you can see, multitasking is only harming you and your productivity. Instead, break down your work into similar categories and only work each task alone. As you continue to do this, you will see just how much better your work gets and how much more free time you really have in the end.

 

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Treat Yourself and Take A Day Off

Skipping breaks and other self-care needs neglects your business just as much as it, does you. As a business owner, it’s important to pay attention to your health, physically and mentally, before it negatively impacts your success.

 

The following are crucial reasons why you should never skip breaks or feel guilty about self-care:

 

  • To De-stress And Optimize Health – To promote mental clarity and happiness to make the right choices and decisions for your business. Poor self-care leads to depression, cardiovascular disease, and many other health problems that can ultimately change the trajectory of your life you don’t want to go down.
  • For Gratitude and Generosity – Mental clarity provides you a moment to be thankful for the things around you that inspires happiness.
  • To Inspire Creativity and Innovation – Studies show a link between alone time and increased creativity.
  • To Maintain Energy and Focus – Ultimately improving your performance, communication, and engagement.
  • You Deserve It – Lastly, and probably one of the most important reasons to take a day off and treat yourself is because you deserve and are worth it.

 

Here are a few tips to help you more easily take breaks and treat yourself even with a busy schedule:

 

Schedule Them in And Be Strict

Add short breaks, vacation, and essential appointments for self-care to your schedule and clear a spot for them first. Then don’t permit yourself to skip them.

 

Just as they say that you should always pay yourself first, including adding in time off and other vital needs right away before you allow yourself to schedule over it, remember, your health should be a top priority; otherwise, your business won’t be one either.

 

Commit to It and Take A Day Off

Practice self-discipline and do absolutely no work during your day off to reap the fullest benefits. Don’t use this time for chores or planning your next business moves. Rest and commit to activities make you happy.

 

Release Guilt and Be More Selfish

There is absolutely nothing wrong with being more selfish in life when protecting your mental and physical health. Stop feeling guilty for your purchases or days where you do absolutely nothing and recognize their benefits.

 

Establish Proper Time Management Habits

Simply put, the more time you have, the easier it is to take a day off. Find the right habits that allow you to get ahead or maximize your productivity in the shortest amount of time possible. A 90-day action plan and working in block schedules are great ideas and areas to start.

Stop neglecting your health and using the excuse that “I just don’t have time.” The only thing that statement is saying is that you don’t value yourself or your business enough to make time.

5 Rituals to Boost Your Energy and Productivity

 

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Managing Your Energy Is A Must

Fatigue leads to poor choices, potential injuries, and more problems that will only waste your time and deplete your skills. For maximum productivity, you need persistent consistency, which requires you to manage your energy. Burnout will destroy all the work you put in along the way. To better manage your energy, you must add it to your plan, ensuring that the habits you build work for you, not against you.

 

Here are four ways to help you better manage your stress so you can be more productive in life:

 

Adopt the Right Diet and Exercise Routine

No one likes to hear it, but it’s crucial and one of the most valuable tips to managing and harboring energy. If you don’t adopt the proper diet and exercise routine, it won’t matter how many other habits or practices you adopt. If you are unhealthy and your body needs crucial vitamins, you must listen to your body.

 

Being a professional athlete or adopting the next fad diet isn’t required for success here. You need to find the proper balance that works for you and your schedule. This requires honesty and mindfulness to be done successfully. Providing your body the right food and resources it needs go far. If you’re serious, you’ll research ways to use up all the extra energy you have instead.

How Sleep Impacts Your Productivity

Stop Being Busy All The time

Believe it or not, the most productive people have free schedules. They are not always busy because they understand that it’s more about the quality of their work and how it impacts their ultimate goal that leads to productivity. The goal is to do less, with less but achieve more or maximum success.

 

Being busy drains your energy and prevents you from performing at your best, and makes you forget your life goals as you work to get through each day. When you give yourself a more realistic schedule, you can better use your energy to master your skills and achieve goals more efficiently with ultimate focus and precision.

 

Stop Trying to Make Everyone Happy

Unfortunately, you won’t, can’t, and shouldn’t please everyone. This high expectation will only overwhelm you and lead to poor communication and engagement among your audience. You would have to juggle a million different personalities to please them all successfully. In everything you do for your business, all focus should be on your target audience — only. Your target audience is unlikely to be everyone and is something you should narrow down right away if you haven’t already.

 

Don’t Dwell on What You Can’t Control

Stop negativity in its tracks and only focus on the things you can control. It’s a draining and exhausting never-ending rabbit hole otherwise. You can’t make everyone buy your products, but you can control the quality of work and put the best product out there to change their minds, hopefully.

 

As you can see, with a bit of change of perspective and adopting the right habits, you can manage your energy efficiently. Maintaining your energy is essential so you can consistently use it to focus on what truly matters for you and your business needs.

 

 

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How To Manage Your Energy

Life is not meant to be done at full speed twenty-four-seven. It’s not a sprint or a race; It’s a long and steady marathon or voyage. You can’t expect to do anything right or get work done if you are exhausted all the time. You need to slow down and find ways to manage your energy better to be more productive and flourish within your business or personal life.

 

The following are five ways to help manage your energy:

 

Learn to Let Go

You don’t need to be in control of everything. In fact, the only thing you are even allowed to control is yourself. You cannot possibly do each and everything on your own in a realistic amount of time. Learn to let go of control, especially in areas you don’t understand and only cause you pain or frustration. Find ways to outsource or automate the process.

 

Create and Follow Realistic Schedules

If you don’t set aside enough time to finish certain projects or tasks, you will always feel like you are rushing to complete your work on time. The less you put things off for later or “I’ll do it Monday,” the more energy you will have to get through the day.

 

Create Proper Routines and Take Breaks

Always take breaks and schedule more time than you think you need. Ensure you know exactly how much time you need for each task and always include a little more time than you need to account for the unpredictable. This way, you are sure to never go over schedule, miss meetings, important deadlines, or worse, be late and affect other people’s schedules.

 

Leave Easy and Mindless for Last

These tasks don’t need your full energy and attention, so don’t give it to them. It may seem more straightforward to go ahead and get it out of the way, but you will only use your most productive hours and energy on activities that really don’t matter—giving you less energy for more important things.

 

Do It or Else

In other words, create things or activities that are non-negotiable for you, just like how you can’t live your whole day without going to the bathroom. You can make this same concept in every area of your life. Don’t permit yourself not to do it.

 

Fully understand the consequences and remember your “why” for establishing the goal in the first place. As you keep making yourself do it no matter what, it eventually will become a habit you can’t or won’t want to break.

Setting Boundaries: It’s Not Selfish to Go After What You Want

In the end, you need to be realistic, honest and evaluate your actions to be sure they are helping you sustain your energy, motivation, and determination. For better energy management, be sure you really know what it takes to crush your goals, eat healthily, create realistic schedules, and stick to it.