Thinking and Living Positively

From

FastCompany

:

“In a series of experiments, Peper found that sitting in a collapsed, helpless position makes it easier for negative thoughts and memories to appear while sitting in an upright, powerful position makes it easier to have empowering thoughts and memories. Peper’s research finds that it only takes two minutes to change your hormones, meaning you can basically change the chemistry in your brain while waiting for your food to heat up in the microwave.”

  • What can you do to improve your positive feelings:

“With so much research proving the influence posture has on our mind, Peper suggests hanging photos of people you love slightly higher on the wall or above your desk so that you have to look up. Also, adjust your rear view mirror slightly higher so that you have to sit up taller while driving. If you need reminders, Petty advises setting reminders on your phone, computer, or even a Post-It note. When you do have negative thoughts, instead of validating them by slumping over or bending your head, Petty says that you should write them down on a piece of paper, then throw that piece of paper away in the trash. “People who throw those negative thoughts into the trash can are less affected by them then people who had the same thoughts but symbolically put them in their pocket,” he says. “It’s this idea that it’s not what we think that’s important; it’s how much we trust what we think.”

From: When you feel restless as everyday is the same

“Recognize that your thoughts represent just one possible way to perceive your circumstances. Write down all the great things in your life and decide to throw away any negative, self-limiting thoughts.

It’s your choice how you see your life, so see it as a beautiful gift and take on each day with love in your heart and a smile on your face.”


Some rituals to do in the mornings

  1. Rise when the sun does and wake up early
  2. Stretch. Your arms, legs, shoulders and the rest of your body
  3. *Try moving meditation like qigong.
  4. Take warm lemon and ginger water
  5. Eat healthily in the mornings
  6. Revamp your skincare products

How to turn off negative thoughts:

There are endless reasons to believe in yourself even if you feel completely helpless and worthless. These negative thoughts are temporary obstacles and most of the time, they are made-up.

Self-talk is so subtle that we often don’t notice its effect on our mood and belief systems—as previously noted, one song can conjure up an entire series of thoughts and memories. Key things to notice are “if only or “what if” statements: the former keep you stuck in the past with regret, while the latter keep you fearful of the future. There is nothing you can do about the past, and the future isn’t here yet, so stay in the present moment.

  • Pay attention to triggers: If anything or anyone triggers a negative thought or memory, set boundaries.
  • Actions always follow beliefs:Whatever you believe, you’ll experience more of, and you’ll also find yourself behaving in ways that are congruent with your beliefs. So, start believing the best about yourself: act as if you believe that you’re a valuable and worthy person.
  • Develop positive counter-statements to refute negative self-talk
  • Use the H.A.L.T: They ask themselves: Am I Hungry?  Am I Angry?   Am I Lonely?  Am I Tired?  If the answer to any of the questions are yes and they are having negative impulsive thoughts, they take a step back and don’t react right away. Once they are aware that they are lacking in food (or angry for any reason, or feel lonely, or feel tired), they are able to take a breath. They take care of their basic needs first instead of immediately reacting to those negative impulsive thoughts.

     

  • Keep a journal:Once their feelings surrounding these thoughts are written down, it is no longer stuck in their head or affecting their mood. Journaling one’s thoughts can also be a way to kept track of how frequently these negative impulsive thoughts might arise.

     

  • Replace the negative impulse thought with a positive action
  • The process their feelings:They are first presented with a thought, then a feeling, and then they can decide how to respond. It is their responsibility to own their feelings and make the best choice they can, based on the situation

 

Also:

10 happy things people say everyday

Personality Type

INTP (Introverted Intuitive Thinking Perceiving)

As an INTP, your primary mode of living is focused internally, where you deal with things rationally and logically. Your secondary mode is external, where you take things in primarily via your intuition.

INTPs live in the world of theoretical possibilities. They see everything in terms of how it could be improved, or what it could be turned into. They live primarily inside their own minds, having the ability to analyze difficult problems, identify patterns, and come up with logical explanations. They seek clarity in everything, and are therefore driven to build knowledge. They are the “absent-minded professors” who highly value intelligence and the ability to apply logic to theories to find solutions.

INTPs value knowledge above all else. Their minds are constantly working to generate new theories, or to prove or disprove existing theories. They approach problems and theories with enthusiasm and skepticism, ignoring existing rules and opinions and defining their own approach to the resolution. They seek patterns and logical explanations for anything that interests them. They’re usually extremely bright, and able to be objectively critical in their analysis. They love new ideas, and become very excited over abstractions and theories.

The INTP is usually very independent, unconventional, and original.They are not likely to place much value on traditional goals such as popularity and security. They usually have complex characters, and may tend to be restless and temperamental. They are strongly ingenious, and have unconventional thought patterns which allows them to analyze ideas in new ways. Consequently, a lot of scientific breakthroughs in the world have been made by the INTP.

INTP Strengths

  • Great Analysts and Abstract Thinkers – People with the INTP personality type view the world as a big, complex machine, and recognize that as with any machine, all parts are interrelated. INTPs excel in analyzing these connections, seeing how seemingly unrelated factors tie in with each other in ways that bewilder most other personality types.
  • Imaginative and Original – The many mental connections INTPs make are the product of an unrelenting imagination. INTP’s ideas may seem counter-intuitive at a glance and may never even see the light of day, but they will always prove remarkable innovations.
  • Open-Minded – INTPs couldn’t make so many connections and innovations if they thought they knew it all, instead, they are highly receptive to alternate theories, so long as they’re supported by logic and facts. In more subjective matters like social norms and traditions, INTPs are usually fairly liberal, with a “none of my business” sort of attitude – people’s ideas are what matter.
  • Enthusiastic – When a new idea piques their interest, INTPs can be very enthusiastic – they are a reserved personality type, but if another person shares an interest, they can be downright excited about discussing it. More likely though, the only outward evidence of this enthusiasm will be INTP’s silent pacing or their staring into the distance.
  • Objective – The INTP’s analysis, creativity and open-mindedness aren’t the tools of some quest for ideology or emotional validation. Rather, their objectivity comes from the ability to channel the truths around them, so far as they can be expressed, and they are proud of this role as a theoretical mediator.
  • Honest and Straightforward – INTPs don’t often go around intentionally hurting feelings, but they do believe that the truth is the most important factor, and they expect that to be appreciated and reciprocated.

INTP Weaknesses

  • Very Private and Withdrawn – While the INTP’s intellectualism yields many insights into their surroundings, their surroundings are ironically considered an intrusion on their thoughts. This is especially true with people. Therefore, INTPs are quite shy in social settings. More complicated situations such as parties exacerbate their shyness, but even close friends struggle to get into the INTP’s heart and mind.
  • Insensitive – Oftentimes INTP personalities get so caught up in their logic that they forget any kind of emotional consideration – they dismiss subjectivity as irrational, and tradition as an attempt to bar much-needed progress. Purely emotional situations are often utterly puzzling to INTPs, and their lack of timely sympathy can easily offend.
  • Absent-Minded – When an INTP’s interest is captured they tend to become forgetful, missing even the obvious if it’s unrelated to their current infatuation. They can even forget their own health, skipping meals and sleep as they muse.
  • Condescending – People with the INTP personality type take pride in their knowledge and rationale and enjoy sharing their ideas, but sometimes when trying to explain their ideas, they get frustrated. Sometimes simplifying things becomes insulting especially when they sense that the person has no real interest.
  • Loathe Rules and Guidelines – The INTP’s social struggles are partly a product of the desire to bypass the rules of social conduct. While this attitude enhances the INTP’s strength of unconventional creativity, it also causes them to constantly reinvent the wheel and to shun security in favor of autonomy in ways that can compromise both.
  • Second-Guess Themselves – INTPs remain so open to new information that they often never commit to a decision at all. This applies to their own skills as well; INTP personalities know that as they practice, they improve, and any work they do is second-best to what they could do. Unable to settle for second-best, INTPs sometimes delay their output indefinitely with constant revisions, sometimes even quitting before they ever begin.

Famous INTP’s

  • Albert Einstein
  • Abraham Lincoln
  • Marie Curie
  • Tina Fey
  • Charles Darwin
  • Sigourney Weaver
  • Rene Descartes

Career Choices

  • Scientist
  • Physicist
  • Chemist
  • Photographer
  • Strategic Planner
  • Mathematician
  • University Professor
  • Computer Programmer
  • Systems Analyst
  • Technical Writer
  • Engineer
  • Attorney
  • Judge
  • Forensic Research
  • Park Ranger
  • Mechanic

INTP In Summary …

Seek to develop logical explanations for everything that interests them. Theoretical and abstract; interested more in ideas than in social interaction. Quiet, contained, flexible, and adaptable. Have the unusual ability to focus in depth to solve problems in their area of interest. Skeptical, sometimes critical, always analytical.

Productivity – Tips from The 5-Minute Journal

Hacking Productivity

We have a limited amount of decision-making ability in each day. Thus by pre-choosing (relatively) unimportant things like what to wear each day, people like Steve Jobs are able to free up their decision-making to focus on the important stuff. Focus on the most important task of the day before getting distracted by other things. 

Tim Ferriss’ Tips

  1. Wake up at least an hour before you have to be at the computer
  2. Write down 3-5 things that are making you anxious or uncomfortable. Most important usually = most uncomfortable, with some change of rejection or conflict**
  3. For each item, ask yourself, “If this were the only thing I’ve accomplished today, would i be satisfied with my day?” Will moving this forward make it easier to knock off other to-do items
  4. Look at the items you’ve answered yes to
  5. Block out 2-3 hours for focus on ONE of them for today
  6. This is ONE BLOCK of time. Cobbling together 10 minutes here and there to add up to 2 hours does not count
  7. If you get distracted or start procrastinating, don’t freak out and downward spiral; just gently come back to your ONE to-do 

What you do is more important than how you do it and doing something well does not make it important

How to decide on the Most Important Thing 

Most important = usually most comfortable/most procrastinated upon with some chance of rejection or conflict. Ask yourself:

What’s uncomfortable here? What have I procrastinated on for quite awhile? IF this were the only thing I accomplished today, would i be satisfied with my day? Will moving this forward make all the other to-do’s unimportant or easier to knock off later?

Fill in your planner at the end of the workday so you will start each day knowing what needs to be done 

Tips for a better to-do list 

**People are significantly more likely to follow through on a task if they write it down. 

With a larger number of choices, it becomes  harder for us to choose. 

Additionally, it leaves us dissatisfied. Analysis turns into paralysis. 

For your to-do list, keep it to 5 items or less. Less is more. 

The art of Writing your Tasks

The way you write down your task can dictate whether it will get done 

Is this concrete? Is it clearly actionable? Is there any ambiguity about how to get started? 

We are amazed at how little time it takes to do things that we have ruminated on forever. We blow up the task too much in our heads. The more you train yourself to think in concrete terms, the more flow and consistency you will create allowing you to break the POP: Pattern of Procrastination

Break down your huge task into small, do-able steps. Your list is such that you cannot do a task until you complete the one that precedes it.

DO NOT start task #2 before you finish #1.

This is how you create flow. 

**It is important to establish a distraction-free zone: 

  • Phone on airplane mode
  • Disable all app notifications on your phone
  • Log out of all social media
  • Use apps like Freedom that will turn off certain websites or internet 
  • Set the mood: Listen to music to get you in the flow
  • Interruptions: prevent them by telling people you are busy
  • Snacks: Always have water (or tea by your side)

Uninterrupted work requires us to take early measures against distraction. It is important to take steps to ensure a distraction-free environment before starting on a single task. And the distraction is usually external. 

How to use the Pomodoro Technique 

The Pomodoro technique is combines the removal of distraction with tackling a single task

  1. Decide on a clear task that will take you at least 25 minutes to do. Break down the smaller, manageable tasks that helps you get the flow on 
  2. Do not work on anything else. If you get distracted, gently bring yourself back to work. If your distraction really pulls you away, cancel the Pomodoro by resetting the timer to zero
  3. Once the timer ends, time for a mini celebration! Get up, stretch, drink some water etc. You have 5 minutes of break time til the next Pomodoro. 
  4. You cannot do half a Pomodoro. Do or do not. There is no try. if you consciously sucuumb to distraction 21 minutes into a Pomodoro, reset the timer
  5. Once you get used to it, you can work with longer time periods. like 30, 35 minutes. 

How to use breaks effectively

Make sure you aren’t working or thinking about work during this time. Eg: Checking email, Facebook, Instagram during breaks is not advisable because it gets your mind going and may send you down the rabbit hole of endless information on the internet. Get relaxed. Be present in the moment and let go of external distractions for a few minutes. 

Why time tracking is important

Time is our most valuable resource. Once time is lost, it will be lost forever. 2 methods:

  1. The get-it-done method: depends on task completion, regardless of how much time it takes to complete
  2. The hit-the-target method: Dependent on whether you finished the number of Pomodoro you allotted for the task – not task completion, as it is not a project that has a definable, finite end point. Larger tasks that require six or more Pomodoros or more than three hours. 

How to use the Productivity Score 

What do you think you could have done differently to improve your productivity today? How will you improve? 

Weekly Planning

Answer the question – what is one thing you can commit to this week that will make you significantly more productive? You will want to answer this question in the affirmative:

I commit to filling out next day’s tasks at the end of the workday

Eating Green Living Great

When to go Organic

Limit organic food purchases to what is known as The Dirty Dozen – fruit and vegetables that are notoriously known to be loaded with chemicals when conventionally grown. Starting with the worst, this list includes: peaches, apples, bell peppers, grapes, pears, spinach and potatoes. For fruits whose skins you’re likely to eat or leafy vegetables such as kale and spinach, buy organic as much as possible. Conversely, the thicker the peel or rind, it’s probably alright to buy the conventional.

Less Meat, More Veg

This does not mean give up on meat totally, it means a conscious choice to eat less meat or in smaller portions. That’s because producing meat demands more resources, such as huge amounts of water, grain and land, than growing vegetables. For starters, have a no-meat day every week, or go vegetarian for one meal daily.

Why Follow the Pack?

There are so many opportunities in our daily lives to reduce the amount of plastic packaging building up in landfills. At the supermarket, besides arming yourself with your own recyclable bag, also look out for food and produce with minimal packaging or pick brands that use biodegradable packing that are kinder to the environment. When buying takeaways, try bringing your own reusable lunchbox instead of having to use yet another styrofoam or plastic container.

Buy Not, Waste Not

To avoid throwing away food in the fridge constantly, count on the good old grocery list. With a grocery list, you are more likely to be more focused when walking down the supermarket aisle and less likely to give in to ‘impulse buys’. Also try designating one dinner each week as a “use-it-up” meal. This way, you can scour the fridge regularly for leftovers and other food that might otherwise get overlooked.

#passion365 Jan-Mar 2016 issue

Natural Beauty Ingredients

Green Bean Flour – Face and Body Scrub

“Green bean flour is a natural exfoliant that lets you enjoy velvety smooth skin without all the environmental repercussions. Pour an adequate amount into a clean bowl and add a little water to work into a paste. Then slather away on your face and body and wash off like you’ve always did with your regular facial and body scrubs.”

Organic Raw Honey – Face Mask

“Organic raw honey is packed with healthful nutrients, vitamins and enzymes that are good for your body. When applied onto the face, it feels deliciously moisturising and pampers your complexion as well. With your cleansed face still moist, pat a thin layer of organic raw honey on your face and leave it for 10-15 minutes before rinsing off.”

Baking Soda – Teeth Brightener

“Being mildly abrasive, baking soda makes the idea, all-natural teeth brightener. Mix baking soda with a tiny drop of water to make a paste, apply the mixture generously onto your teeth and let it sit for no more than one minute. Then brush your teeth as usual.”

Rubbing Alcohol – Nail Polish Remover

“For easier removal, first soak your nails in warm water for 15 minutes to soften the polish before rubbing them with alcohol.”

#passion365 Jan-Mar 2016 issue

Speaking confidently as an introvert

1. Ditch the beggar’s mindset Often, introverts go into a conversation with what I call the “beggar’s mindset”. That is to say we think that people are doing us a favor by talking to us. In the back of our mind, we are telling ourselves, “They don’t really want to talk to me, they’re just being polite.”  When we think this way, we come off as either aloof, or insecure.  Confident conversation skills begin with the right mindset. Instead of thinking that you are taking something from someone when you talk to them, imagine that you are the giver.  Believe it or not, your time and attention are precious.  When you go into a conversation knowing that you are offering someone a gift by being truly present with them, you naturally give off a self-assured vibe.

2. Give yourself permission to share. How many times have you been talking to someone just hoping that they would ask you the right questions?  You waited for an invitation to share your dreams, passions, or something really cool that happened to you, but they didn’t ask.  So, you didn’t share. The problem is that often people won’t give us a direct invitation to talk about ourselves. A lot of my students and coaching clients have told me they struggle with this.  “I just let them steer the conversation,” they say, “if they don’t ask, I don’t tell.”   I know you don’t want to become like those overbearing extroverts who over-share.  Don’t worry, a few honest revelations about yourself will make you feel and appear more confident, which brings me to my next point …

3. A little honesty please. When talking to others it can feel like we have an invisible shield around us. Introverts are so used to protecting ourselves from energy vampires that we forget how to let our guard down.  A little bit of straight up honesty is the best way to break down barriers quickly.  You don’t have to get into the deep dark secret stuff.  Share an honest opinion, or feeling.  If you’re worried about being judged for your preferences, just say so.  I have a friend who loves to drink the juice from the tuna can (ugh). The first time she did it in front of me, she said, “you might think this is gross, but I love to drink the tuna juice. So, if you think it’s gross, you better not look, because I’m gonna drink it right now.” Then she slurped it down without a hint of embarrassment. “Mmmm, I love it.”  That not only showed confidence, but it was also endearing.

4. Take a deep breath and … Relax, for goodness sake! A lot of introverts get all tightly wound and worried in conversation.  We have a tendency to overthink things.  Being a confident conversationalist starts with getting out of your head and into the present moment.  When you feel yourself starting to overthink things, take a deep breath, and relax into the now.   

The Pretty Skin Diet

“To get smoother, line-free skin: It’s as simple as remember to a vast array of fruits and veggies.

WHAT TO EAT: Strawberries, peppers, oranges, broccoli, pineapples, kale, papaya, and kiwis.

For clear, flawless skin: Boost your intake of fish and vegetables every day.

WHAT TO EAT: Leafy greens such as collard greens and spinach as well as fresh, organic fish like wild salmon.

For healthy, hydrated skin: Swap your morning and afternoon coffee for tea.

WHAT TO DRINK: Organic caffeine-free green tea.”
The Pretty Skin Diet