We can all use some fun, cozy and cheerful moments in life. A smile is no exception during these moments. And this is a good thing, because laughter is healthy and brings many (health) benefits, also at work.
A smile brings people together, lowers blood pressure and has many other benefits. Not only is it good for your health, it also has its benefits in the workplace.
Increase productivity
Research shows that it is important to laugh at work. It would increase productivity in the workplace. Maybe sometimes it feels like you’re not being productive and actually not working, but it turns out that performance improves spectacularly when we laugh together.
Positive humour
Little jokes, because someone makes a funny mistake, is fine. On the other hand, laughing at someone else’s expense, by teasing or gossiping, is not productive. So it’s important to laugh at the right things and not hurt anyone. Positive humor is the key to productivity. When this positive humor is used, it does not have to cause loss of time, but it actually ensures a pleasant working atmosphere and a lot of productivity.
The health effects of laughter
Not only is it important to smile at work, it is also important to do so in other situations. For example, half an hour of laughter a day could possibly be a natural protection against a heart attack. This is partly because the body will produce less of the stress hormone cortisol when there is laughter. As a result, it is possible that the coronary arteries stiffen less, which may happen earlier when the body produces a lot of cortisol.
It also has a positive effect on other hormones. For example, the body produces more of the hormones that make us feel good, such as endorphins and serotonin. This makes us feel more comfortable and we are more relaxed, which also has a positive effect on your resistance.
So laughing is healthy, so try to do this regularly. You will shine!
The ICT sector is growing and in full swing. The prediction is that in 2030, ten percent of the working population will be ICT. On the one hand, production, use and disposal of IT equipment generate significant CO 2 emissions. On the other hand, there are plenty of opportunities for a more sustainable world.
The growth of the ICT sector
All sectors depend on IT, but every entrepreneur also uses information and communication technology. Think of computers, software, mobile phone and the internet. The ICT sector is a growing sector with a constant demand for new personnel. For example, you regularly see a vacancy for developer , web designer, engineer or scrum master.
Sustainable digital developments
Countless developments have been achieved with the help of IT that can contribute to a more sustainable world. For example, technology is involved in all saving measures, such as solar panels, heat pumps and LED lighting. But also think of practical solutions such as; • Tools that provide insight into the level of energy consumption in the home • Cameras that can better manage traffic flows • Solutions for more sustainable food production • Smart sensor solutions for more efficient waste collection
More and more technological possibilities are also emerging to make sustainable energy available and affordable. These are developments that have the potential to accelerate the energy transition. Such as ‘digital mapping’; which links data to satellite images and maps. With this technology, promising areas can be mapped out for the generation of sustainable energy or optimization of infrastructures. Or ‘smart grids’; these are technologies that intelligently manage the electricity network. In this way, energy sources, storage and consumption can be linked and coordinated. In this way, supply and demand are always seamlessly matched. And finally, of course, the facilitating role of ICT in the digital environment of energy companies and customers.
CO 2 footprint of digitization
It is clear that digitization can make an even greater contribution to sustainability with innovations, more efficient processes, better products and services. The downside is the considerable energy consumption and CO 2 emissions of data processing and storage. Because many companies are only at the beginning of digitization, it is expected that this will only increase.
Challenges
To be able to make an optimal contribution to sustainability, there are some major challenges for the ICT sector. The main challenge here is to find a balance between the necessary work processes and sustainability. Primarily, of course, it is necessary to keep the servers running and to maintain services, to ensure good data security, cost control and to attract skilled personnel.
In addition, there are other challenges that need to be addressed. For example, the IT sector has to deal with rising energy prices, rising interest rates and a shortage of personnel in the market. Other important issues also play a role, such as the after-effects of the corona pandemic and the war in Ukraine.
Another challenge is intention versus action. While the Scandinavian countries are far ahead of concrete actions.
According to research from Schneider Electric, a major player in power management and automation transformation, there is still a gap between them. For example, the minority of IT and data center companies have a sustainability plan and most are at the beginning of the development of sustainability initiatives.
Once these challenges are overcome, it is expected that innovation and implementation of sustainable initiatives will gain momentum.
As the Caribbean Blog Authority I like to see how the Caribbean Area will make a strong digital transition.
CHANGE IN CULTURE, CHANGE IN MINDSET
One of the key pillars of any digital transformation initiative that is frequently emphasized is that of organizational culture, which is seen as the most critical component of the process. Invariably, and to transition an organization not just from certain processes and the integration of digital solutions as appropriate, the attitude, mindset and behaviour of employees and customers also need to be managed. To that end, it is often recommended that change management efforts be introduced early in the digital transformation process so that internal and external clients are adequately prepared to embrace and adjust to the changes that will occur.
However, and in hindsight, it appears that many Caribbean organizations, though adopting some digital tools and processes, did not include adequate change management and culture transformation in those efforts. As was noted earlier, urgency and survival were top of mind, and so the longer-term impact, and the need to make more comprehensive plans, do not appear to have been core considerations for many organizations.
In my view of things, the Caribbean Community is moving slow. There is more action needed to go full throttle.
DIGITAL TRANSFORMATION IS STILL CRUCIAL
As much as Caribbean organisations no longer appear to be aggressively pursuing digital transformation, it is important to highlight that it is still crucial across many fronts. For example, comprehensive digital transformation is essential to improve efficiency, effectiveness and productivity, both organisations-wise and nationally, and to foster innovation, and job creation, along with increasing Caribbean countries’ global competitiveness.
At the country level, it is likely that many reports and roadmaps have been prepared to address either government-related digital transformation, such as under e-government or with a national focus on realising a digital society. However and over the years, individual initiatives in these plans have been pursued and are in various stages of completion, which has resulted in a number of gaps, and challenges in aligning those efforts into a coherent approach or strategy.
Within organisations, and in the absence of a long-term and time-bound commitment to digital transformation, as was noted earlier, there has been little emphasis on the change in corporate culture that ought to underpin such a major transition. Further, digital transformation can be costly, not just in money, but also in the commitment, time and effort needed to execute it well. And unfortunately, many of our organisations do not have the wherewithal to mindset or the resources to truly embark on such an initiative.
However, thanks to fintech and Caribbean countries’ growing focus on digital currency, in particular, the impetus may begin to emerge to more aggressively tackle the digital transformation needed to become a digital society. In seeking to fully leverage a digital currency, for example, financial inclusion, matters related to digital identity, and more seamless processes and transactions with government and across government, among other issues, will need to be addressed.
However, what might be the timeline in which more meaningful digital transformation-enabled results will be realized ? Your guess is as good as mine. Anyway let’s move with higher hopes.
Below you will find the personal core values list with 150 core values. You probably think most core values have ‘something’. Nevertheless, I advise you to choose a maximum of five.
A core value gains its value when you focus on it. The more core values you add, the more value the others lose.
The process of finding core values is valuable in itself. You have to weigh up what is valuable to you. For example, the search for your core values is at least as important as the outcome of your core values.
To arrive at your core values, you go through the following steps:
Go through all core values and write down every core value that appeals to you.
2. Go through your list and cross out the core values that are less important to you. Repeat until there are up to five left.
3. Prioritize your core values. Which is most important? And after that?
You don’t have to complete these steps in a day. Take your time for this. And after a while it is good to do this process again. As long as you change, your core values can also change.
Because let’s face it: You are addicted to thinking.
The hallmark of an addiction is that you cannot stop it. And you can’t stop thinking. However?
Give it a try. Just think nothing for a minute. You can’t.
I know because I’m an old junkie. I was also addicted to thinking. And just like you – and the average person – I had 60,000 thoughts a day. Those thoughts drove me crazy!
I bet you spend all day thinking too. Until you fall asleep exhausted. Tired of all that thinking.
BECAUSE ALL THAT THINKING ENSURES THAT:
• You can never really relax (because your head never stands still). • You get physical complaints (because you store every tension in your body). • Your relationships run less naturally (because you analyze everything). • Your work suffers (unless you worry about your work, then your health suffers). • You lie exhausted on the couch in the evening (to do the same again tomorrow).
Does all that worrying solve our problems? Unfortunately not. It just creates additional problems. That’s why I always say: “Be careful of thinking. Before you know it, you’ll have a problem.”
How do I turn off my thoughts? This is what everyone is trying: We try to think smarter, think differently, think better. We think… about how we can stop… thinking. You can never do this!
You may wake up one day with an empty head. You get up and think, “Hey, how wonderful – no more thoughts for a while!” But I wouldn’t bet on it…
The only way to get out of your head… is to practice – in the right way. A little practice every day to let go of that addiction to thinking. The key is really up to you so do something about it.
YOU NEED TO KNOW EXACTLY HOW TO DO THAT
What works and what doesn’t work. What the steps are, in the correct order. With the RIGHT exercises I learned in a short time to turn off that eternal thinking. To let it go. Whenever I want.
And I can tell you – in one word – how that feels: LOVELY! It feels like a liberation. It feels like freedom.
It feels like you are on a beach with nothing but space around you. As if all worries have blown away.
Delicious! Pure peace of mind.
There are courses on the internet where you can learn how to stop overthinking. You can learn how to get out of your head when you want and where you want.
So that you can finally find inner peace. • So that you stop worrying. • So that you experience freedom. • So that you enjoy your life.
Isn’t that what you want? I hope this blog was valuable to you 🙂 Start now and look for methods that can help you.
I will give you my method and that is meditating more often and working on your breathing combined with sports.
What is a power nap? How long should a power nap be? What’s the ideal power nap time? Do you need to climb into a fancy nap pod to get the benefits of power naps?
We’re here to answer those questions in this blog article to power napping. We’ll talk about what power napping is, why it works, and how best to incorporate it into your life and routine.
What is power napping?
A power nap is a short period of sleep. It’s meant to supplement normal sleep and give sleepers a burst of alertness and energy.
You know how preschoolers lay down in the middle of the afternoon to give their minds and bodies a chance to recharge? The same approach works for adults, too, and research reveils we need it: 1 in 3 adults don’t get enough sleep.
How can power napping help?
We should all get 7-9 hours of sleep a night, say experts. But that’s sometimes difficult. Life gets in the way. We get hooked on a new show and don’t realize our bedtime passed three episodes ago. Work keeps us up late. Our children need us during the night. Anxiety wakes us up and makes it hard to fall back asleep.
When we get less sleep than we need, we build up a sleep deficit. Operating on less sleep impairs almost all aspects of body function. It worsens our reaction time, information processing, judgment, patience, and vision. Extended fatigue can also lead to stress, burnout, and moodiness.
Daytime naps can help us recover from sleep deprivation. They can reset our systems, replenish our energy levels, and improve our performance. A rested mind and body allow us to better engage in the activities that bring us meaning and with the people who bring us joy. Getting enough sleep, whether at night or during the day, helps us be more present in our lives.
Power napping works best if you already have a good sleep routine. If your body doesn’t fall asleep easily, you may want to work on improving that first. If not, taking naps during the day can make it even harder to fall asleep at night.
What are the benefits of power naps?
Quick answer: Return to the day more focused, present, and productive
Reaching for an espresso or a chocolate bar isn’t the only way to combat a mid-afternoon slump. Napping can actually be healthier than compensating for tiredness with coffee, according to the Behavioural Brain Research journal, since caffeine can decrease memory performance. You might get a burst of energy from a latte, but at the cost of lower-quality work.
Power napping and meditation both benefit the mind as well as the body. The benefits of taking a nap include reduced stress, lowered risk of heart attacks, and better concentration.
Healthy sleep is more about quality of rest than quantity of hours. A power nap, while short, can let our minds recharge and heal.
Setting up for a power nap
Many employers have recognized the benefits of power naps on work performance. Several companies offer opportunities to nap at work, including in dedicated spaces with sleek nap pods.
You don’t need fancy equipment to have a good power nap, though. Preschoolers get by with a dark room and a yoga mat, after all. With that in mind, consider these aspects of your napping set-up to get the most out of a power nap:
Location. If you don’t have a dedicated napping space available, find somewhere you won’t be disturbed and that has low noise levels. Is there an office or conference room you can use? A parked car can be a good option. If you work from home, try retreating into your bedroom.
Timing. Set an alarm for 20 minutes and make sure you don’t have anything to do right after it goes off. While you should wake up refreshed, not groggy, it’s best to give yourself a few minutes to transition back into work.
Distractions. Power down your computer and put your phone on silent. If you can’t get away from noise, try noise-canceling headphones, earplugs, or sleep music. You’ll get the best rest in a dark environment, so pull down the shades or try an eye mask.
Comfort. You’ll have an easier time falling asleep if you can lie down or at least recline. Our body temperature naturally drops in sleep, so pull a blanket or jacket over yourself so you stay warm as you nap.
To prepare the mind to get the most out of a power nap, we should approach it the same way we do sleep at night:
Start with a relaxed, gentle focus
Take a few deep breaths and close your eyes
Let your mind slow and your body power down
If you use a guided meditation to help ease yourself into sleep, follow the instructions. If sleep music’s soothing baseline of sound allows you to relax and fall asleep, press play. And if you prefer to let your mind do its own thing, go for it.
As your thoughts fade and you drift off, let your mind and body rest.
Other aspects of power napping
Consistency. As strange as it sounds, napping is a skill — one that many of us have forgotten. It takes patience and perseverance to learn to power nap. Don’t get discouraged if you can’t fall asleep immediately or if your alarm goes off and you don’t feel like a new person. Like meditation, napping is something you get better at with practice. Try again tomorrow.
Managing expectations. Science tells us power napping has certain benefits, but how you experience them will be unique to your mind and body. Let yourself nap with an open mind as to how you’ll feel afterwards.
Find the right environment. Maybe your bed is too comfortable. Maybe your office chair isn’t comfortable enough. Modify your routine as needed: switch up the location, position, or time of day of your next power nap and try for different results.
During the years that I took my philosophy classes through internet, I first came into contact with the Stoics for the first time. The image I got of them then was of dusty philosophers who had taken all the emotions out of their lives. Simply put: I thought it was robots.
Years later I came across them again, but not in a philosophical context. I heard top entrepreneurs from America talking about how stoicism had changed their lives.
“Are they talking about that same boring philosophy I had my classes on?” I wondered.
It turned out to be the same philosophy. Because inspiring world leaders were so enthusiastic about Stoicism, I started to delve into it after all. Unexpectedly opened a new world.
We are now a few years further and I see it as the best and most practical philosophy for a good life. (My personal opinion in which you don’t have to agree).
How come I—and you probably have too—had such a different view of Stoicism?
The misconception people have about Stoicism comes from the meaning of the word in our language. We use it as a description for someone who appears indifferent. We don’t mean that someone is actually a Stoic.
It is not surprising that the word has acquired this meaning. Stoics can indeed seem indifferent. Only if you delve a little more into this philosophy, you will discover that nothing about the image is right.
Indifferent as Stoics may seem, they are precisely people who place enormous value on life. They just make life so important that they don’t want to be guided by their emotions. They have just as many emotions as anyone else, but have learned how to deal with them effectively.
I am now of the opinion that everyone should delve into Stoicism. It would make every life and the world a lot more beautiful. But before I dive into the top three reasons why you should start with stoicism. First very briefly what stoicism actually is.
What is Stoicism?
Stoicism is a way of life that offers the wisdom and strength to deal with the challenges of life.
Stoicism originated in the heyday of Greek antiquity, in which several philosophical movements and schools arose. Stoicism was one of those schools, but it had two main differences from the others:
Stoicism was specifically about the good life and what it should look like.
Stoicism focuses on practice and not on thinking. Stoicism is also called a practical philosophy.
This unique approach made Stoicism popular among all layers of society. The most famous Stoics we know today from ancient times come mainly from Roman times. The reason for this is that the texts from that time have been preserved.
The most famous texts are from the diaries of Marcus Aurelius: “Meditations”. His work is popular to this day. Aurelius was one of the best emperors the Roman Empire has known and was an outspoken Stoic. He owes his enormous success largely to this philosophy.
The most important lesson from Stoicism is that we must distinguish between two things in life: (1) the parts of life that we can influence and (2) that we cannot influence.
Furthermore, the Stoics used many exercises to achieve a powerful mindset. For example, consciously thinking about fears in order to overcome them.
That is stoicism in a nutshell. But why should you learn more about this philosophy? I have three main reasons for this.
1. Stoicism is the practical philosophy for the good life that has proven itself for thousands of years
In all the years at school and study I have learned a lot to be able to function successfully in society. An example of some lessons that I unfortunately missed:
How to deal with setbacks
How to deal with emotions
How to maintain self-control
How to make the most of your days
In summary: I was groomed to be a good citizen, but I was not taught anything about how to shape a good life. I think that’s the biggest flaw in our school system of the past century.
If you don’t get it at school, you have roughly two other options where you can search for ‘the good life’:
Studying Philosophers and Their Works
Dive into the ‘self-help world’
Unfortunately, both options have major limitations, so you will not find the answer to a good life quickly. Life is a journey to discover and explore more and more.
If you have ever read the work of a philosopher, you will notice that it takes a study to understand it. The philosophical works deal with the important themes of life, but they offer no practical handles. It’s nice that a philosopher might have the answer, but if he can’t simply convey it, then this is of no use to you.
The self-help world, on the other hand, does offer concrete handles. Only you run into another problem there: what to believe about all those magical stories? You come across gurus who believe in golden mountains, but for which there is no evidence to support it.
Is there anything for ‘the good life’ that does not have these problems?
Yes, that’s where stoicism comes in. A philosophy that is completely devoted to the good life, is practically applicable and has proven itself for thousands of years (and nowadays even substantiated by science). A unique combination that you do not see in other philosophies or contemporary self-help.
For example, with contemporary self-help you can quickly ask yourself: does this person mainly want to earn money or actually help me further? And despite the good intentions of a ‘guru’, of course, this person also has to earn a living.
Stoicism does not suffer from this. The works of the Stoics are never intended for a hip course or for publication at all.
Take, for example, the work of Marcus Aurelius. He wrote all his texts to himself like a diary. It was never the idea that it would be read by you today. He certainly didn’t have to make any money with it. His sole purpose was to give advice to himself.
What makes Stoicism all the more suitable is that it has enormous similarities with the contemporary science of psychology. The exercises prescribed by the Stoics are reflected in what positive psychology prescribes. There is even direct research now showing that stoicism actually makes a big impact on your life.
Reason 2: Stoicism brings you an extremely powerful mindset
Imagine. You are the emperor of the whole world. You can literally do anything you want. Everything is arranged for you, every wish can come true. You can pursue any pleasure you want. The world is at your feet.
How long would you last to consistently make the right ones? How long can you put your human needs aside for the ‘great good’?
History shows that hardly anyone can last long. The books are full of examples of world leaders who sooner or later went wrong. The well-known saying is that success sooner or later goes to your head.
READ FURTHER
Yet there is an emperor of the past who did exactly that which seems impossible. Not for a short period, no, for 19 years. I mentioned his name before: Marcus Aurelius, one of the best and most respected emperors the Roman Empire has known.
Aurelius was trained from an early age to become emperor. He was literally primed to do the right thing and there was constant work on getting the right mindset. The philosophy he embraced before that was Stoicism.
The list of successful Stoics is now a lot longer. They all owe their success to their mindset, which they have acquired through the practice of Stoicism.
So when you start practicing Stoicism, you work towards an extremely powerful mindset. It ensures discipline and self-control. It prepares you for setbacks and helps you deal with them.
And if things go well for you and follow success after success, it helps you to remain humble and keep your feet on the ground.
Reason 3: Stoicism offers an alternative path to happiness in our consumer society
We live in a society in which the focus is on consumption. Success is measured by many in wealth and equipment.
I probably don’t have to explain to you that consuming does not make you permanently happy. Yes, you are overjoyed after buying your first car, but after a short time you are already in your head in your next car. Luck always seems to be in front of you.
Even though we know that things don’t make us happy, we still subconsciously believe in them. And if you lose that faith, there are plenty of ads that will convince you to give it another try.
Our entire society is focused on consumption, which is what makes our economy grow. Do we stop consuming? Then the economy will stop, which of course we won’t let happen.
Because our entire society is built on consumption, it is very difficult not to believe in it. You have to be very strong in your shoes if you don’t want to be caught by it.
Today there is a whole movement that opposes this: minimalism. It preaches that you must give up all your belongings. Everything that stands in the way of your happiness is what you buy.
“We have the solution!” say the minimalists. “Throw everything out the window!”
Or for the true admirers of minimalism: “throwing everything out the window? No, as a minimalist you don’t need a house and therefore you don’t need a window to throw out your stuff. If you want to be happy you have to live in nature!”
While minimalism offers a nice counterbalance to consuming, I think it brings new problems.
Minimalists are still working on ‘more’. They like to get more from less stuff. The less stuff the better. The focus is thus still on stuff (even if it is less) and maximizing the outcome (even if it is aimed at less and less).
Stoicism offers the solution for the shortcomings of minimalism. They look very similar from the outside. A Stoic and a minimalist both care little about stuff. Only where a minimalist focuses on stuff, a Stoic will not even be concerned with it. Having few things is a logical consequence for a Stoic and not a conscious choice.
A Stoic is only concerned with things that he influences. Stuff is not included. Thus spoke the famous Stoic Epictetus:
“Never say you lost something, but that you gave it back.”
What Epictetus meant by that is that we have no influence on physical things outside of ourselves. It therefore makes no sense to see us as the owner of something, but as someone who borrows it. That way, we’re always thankful that we have it now, because we don’t take it for granted. If we eventually lose it, it’s easier to let go.
By practicing stoicism you learn to deal with all the things around you much better. You learn to be grateful for what you have, because it is not self-evident that you have it.
Are you losing something? No problem, you’ll be grateful you were allowed to borrow it until then. It was never your property.
It does not matter to a Stoic how many things he has. A Stoic thinks it is much more important how he looks at the stuff. Only in this way can you become truly happy and live a good life.
I think stoicism is the path to happiness in our consumer society. Don’t resist it like a minimalist.
“You can’t take away the consumer society, so why worry so much about it?”, a Stoic would say.
Stoicism teaches you to deal with your own impulses and needs, so that you do not just make purchases. And it teaches you not to get attached to your stuff. This way you can function perfectly in the consumer society.
And now? How do I start with that stoicism?
Good question! That is exactly what Stoicism is all about: action!
My advice is to at least read a book on Stoicism. There are a number of writers who have summed up Stoicism very nicely. My top three:
The obstacle is the way Ryan Holiday
A Guide to the Good Life by William b. Irvine
The Little Book of Stoicism by Jonas Salzgeber
Read one of these three and you can get started right away. The power of Stoicism lies not so much in gaining more knowledge about it, but mainly in continuing to repeat the knowledge and exercises.
You don’t have to learn it, you have to learn to live it.
Like sports, stoicism is not something you do intensively for a few times and then never again. It’s something you work on on a regular basis. For example, every morning I read a piece based on stoicism in my morning routine. In this way I get a little better every day and I continue to adjust myself where necessary. You can surely give it a try.
A nice habit that you can immediately add to your daily life. Read a short piece every morning and apply stoicism in your life. Good luck!
I never had a morning routine. I only did something in the morning.
If I already had a morning routine it would be something like this:
Waking up as late as possible to make it just in time for my first appointment/work. Just joking..
I can tell you: that was not a success.
During my search for the good life, I kept coming across the importance of an optimal morning routine. I couldn’t avoid it anymore, so I started taking it seriously. It wasn’t an easy road.
I tried dozens of habits during my morning. I kept the most successful.
And now? I never want to be without a morning routine again.
In fact. My morning has become the most important moment of my day. Something my younger self would never believe.
In this article I am not going to tell you what a morning routine should look like. There is no gold standard in that.
No, I want to make it clear to you here why you should have a morning routine. And don’t be afraid. You don’t get a long list of reasons. I share the three most important reasons I know. Maybe you will have more.
1. A morning routine is essential for your productivity
Do you want to get more out of your days? Then start with your morning routine.
You are not distracted in the morning. You have not consumed any energy yet. And you can do exactly what helps make your day a success.
That ties in with perhaps the most important tip I know for productivity:
Decide each day what your most important task is for that day. Start each day with that task. Repeat that. So you have a productive day every day.
To do that, you need a morning routine.
If you leave every morning to chance, there is little chance that you will do the right thing. Then ‘ what feels best ‘ takes over from ‘ what’s best ‘.
A quote from behavioral expert Nir Eyal sums this up perfectly:
The antidote to impulsiveness is forethought.
Freely said: the antidote to impulsiveness is to think in advance what you are doing.
If you still have to decide what to do in the moment, then you are too late. You must have thought this through beforehand.
A morning routine is completely thought out in advance. You don’t leave your morning to chance like this. You do the right thing every morning. You set the tone for the rest of the day.
You can also plan the rest of your day during your morning routine. That way you have a clear picture every day of the most important tasks that day.
My morning routine has become my anchor for my productivity . Even if I have a really bad day, another morning routine awaits the next day. That’s way I can immediately recover.
And there are a number of reasons why a morning routine contributes to your productivity:
Your willpower is still at its maximum in the morning. The best time to do your most important tasks.
The morning is the best time for meditation. One of the most important exercises for productivity.
You have a moment for reflection. This way you can think ‘why’ you do everything. And you can clarify what your goals are for that day.
2. Successful people have a morning routine
Ask anyone on the street about their morning routine and you’ll likely get an answer like:
What kind of routine?
Ask a successful person about her morning routine and you’ll likely get a comprehensive story.
Just look it up. The entire internet is full of morning routines of successful people.
Could it be a coincidence that they deal with their morning so consciously and not the rest of the world?
3. With your morning routine you have the most influence on the quality of your life
Yes, you read that correctly.
A morning routine has the most influence on the quality of your life.
Just look at it this way:
Your life is a sum of what your days look like. If you have good days, you have a good quality life.
The secret of a good life is to make sure you have good days. And you simply have to repeat that.
And what influences the quality of your days the most?
Right. A morning routine!
Why isn’t that another time of the day? That’s because your morning is the only best time of the day to organize yourself completely.
In the morning you have no input from outside yet. You wake up with yourself. You’re not at work yet. Nothing is expected of you yet. It’s the only time of the day where you don’t have to take anything into account yet.
And think about it. Everyone secretly has a morning routine. Everyone does the same thing almost every morning. The only question is:
Have you consciously chosen your morning routine, or do you leave your mornings to chance?
Start your successful morning routine
Enough reasons to start tomorrow with your own morning routine.
But how do you start?
Easy.
Yes it is simple, but you also have to start simple. As small as possible. It’s not about setting up the most successful morning routine as quickly as possible. Your goal should be to have a morning routine that you can sustain.
It takes time to make your activities a habit. but keep pushing.
My morning now consists of maybe twenty different habits that I perform in an hour and a half. It took me several years to achieve that.
You can probably do that faster. Especially if you keep it simple.
The most important thing is that you stick with it. And as I always say: the secret is in the 1%. Make sure your morning tomorrow is 1% better than the day before.
Can you delay aging? The answer is yes. These are 4 proven anti-aging techniques.
Slowing down aging – is it possible?
I know what you’re thinking: an article about anti-aging, Danny has passed 35! long time ago.
And yes – I have to admit – my stage of life definitely has to do with this new interest. But it’s more than that.
Aging is the cause of a lot of misery . And in recent years it has received more and more attention. There is a cautious optimism among a group of anti-aging scientists.
Why? Not only do there appear to be very practical ways to slow down aging – there may also be ways to reverse aging in the future .
You read it right.
Admittedly, there is still a lot of uncertainty. The positive results have been demonstrated in mice – and mice are not humans. In addition, this kind of technology is unlikely to be widely available until the 1940s or 1950s.
But that also means that many of us will have the opportunity to experience this revolution – if we live long enough, of course.
Which brings us to the question, “How can we slow down aging?”
Serious anti-aging is a three-stage rocket:
Slowing down aging – we can start with this today.
Pause aging – this may be possible within 10-20 years.
Reversing aging – this is still in the future for a while, but perhaps within a few decades.
The more researchers learn about how aging works, the more we also learn how to slow it down. Applying these kinds of insights can in itself possibly stick to your life for years – provided you are not hit by a self-driving truck in the meantime, of course.
Slowing down aging is a big topic. In this article, I want to take you through four scientifically proven (and natural) ways to slow down aging.
No exotic supplements or extreme measures, but things you can start with today. Moreover, they are habits that can directly increase your health, energy and overall quality of life.
Let’s see!
1. Get your body out of the comfort zone
If one common thread emerges from the anti-aging studies, it is this: too much physical comfort causes accelerated aging .
When your body is constantly too comfortable, it becomes ‘lazy’. When challenged a little it makes itself stronger (emphasis on a little – prolonged pressure on the system is actually harmful).
Your body cleans itself up (autophagy), renews itself more effectively and prepares for future misery – keeping it young longer as a by-product.
So you want to regularly get your body out of that comfort zone, so that it has to work a little harder. Then the trick is to do that in a relatively comfortable way , so that life still remains fun.
So you want to sit and hang out less, eat less, eat less often and not always live in room temperature.
How can you do that?
Intermittent fasting – by regularly not eating anything for a longer period of time, you set all kinds of desirable processes in motion. Fasting is an important and effective way to slow down aging. If slowing down aging is important to you, start here (combined with the next tip). Also listen: Lose weight & get healthier – discover 20 benefits of intermittent fasting (podcast)
Sports and exercise – by physically challenging your body you slow down aging and possibly extend your life considerably. You also feel a lot happier if you exercise regularly. Sports and exercise should definitely be part of an effective anti-aging routine.
Exposing yourself to the cold – there’s something behind the cold shower hype that really works. You may be able to slow down aging by regularly getting out in the cold. Incidentally, ice baths are not necessary. As soon as you get a little cold it starts to have an effect. Turn down the heat and challenge yourself not to put on a coat when you’re feeling a little chilly. Your body will eventually get used to it!
Exposing yourself to heat – there’s no definitive evidence yet on the life-prolonging effects of saunas, but there’s some evidence. It could very well be that a regular sauna visit slows down aging.
Eat less protein – a high-protein diet may be nutritious and effective for building muscle, but it’s not a recipe for longevity. A diet low in proteins ensures that your body ages less quickly.
By taking your body out of its comfort zone, you will age less quickly. All right, let’s move on.
2. Opt for a plant-based diet
Plant-based means you get most of your calories from unprocessed, plant-based foods . It is not necessarily the same as a plant-based diet, because sometimes it still contains a small amount of animal products.
Basically it’s very simple: avoid processed products to slow down aging .
Build your diet from unprocessed vegetables, leafy vegetables, fruits, legumes, nuts, seeds and whole grains. For example, use an 80/20 rule: 80% healthy, 20% possibly slightly less healthy.
The traditional Mediterranean diet has been the most researched and scores well for anti-aging. This diet is largely plant-based, with the occasional fish, a red wine here and there and no refined sugars .
It is not the same as our modern associations with Mediterranean food: pasta, wine, white bread, olive oil, meat, fish and cheese.
More vegetables, less mess – that’s how you add years to your life.
3. Prevent Accelerated Aging
There are factors that simply make us age faster. By avoiding these things we can gain a lot of ground:
Do not smoke
Drinking little or no alcohol
Eating little or no refined sugar
Avoiding unprotected sun exposure
Avoiding Excessive Stress
Working on good, stable, regular and sufficient sleep
Avoid being overweight
Avoid processed and red meat
Of course you already knew that these factors are not good for you . People who do all these things tend to look older. The factors don’t just reduce your health – they statistically have a direct negative impact on your longevity.
4. Reduce your chance of premature death
Most people die from a handful of diseases linked to aging – such as:
Cancer
Heart and vascular disease
Dementia
However, your biological aging does not equate to your calendar age.
If you’ve been smoking, drinking excessively, sleeping badly, sunbathing, feeling stressed, and constantly eating processed meats , your body is biologically older than the body of a peer who largely avoids these things.
The stronger that biological aging, the greater your chance of dying from a disease linked to aging. Yet it is never too late to adjust your lifestyle and repair (some of) the damage.
What can you do to reduce your risk of premature death?
For the most part, it comes down to following the aforementioned lifestyle advice. Make your body stronger, eat healthy, exercise more and avoid negative influences.
Protect yourself from the sun.
Reduce your exposure to (potentially) harmful chemicals, pollutants and pollution.
Take your health seriously . It is wise to have your health checked regularly, for example by the doctor. You can also pay for various preventive examinations yourself.
Participate in population studies when you receive an invitation. It may be exciting and uncomfortable, but timely diagnosis can significantly extend your life.
Increase insight into your health. For example, by wearing a smartwatch. These can tell you a lot about the state of your body in the long run.
Stay informed about innovations in preventive medicine and technological breakthroughs around anti-aging. In the coming years, many new tools will come on the market to gain more insight into your health and to make adjustments where necessary.
By being actively involved in your health, you can potentially add decades to your life. Who knows, maybe you’ll get old enough this way to be able to use real anti-aging therapies!
