BY DR. JOSH DAVIS
Most tasks, at least for professionals and knowledge workers, lead to some mental fatigue. After all, we are constantly engaging in activities that involve decision making and self-control. The key to limiting mental fatigue is recognizing the work that is most likely to deplete your resources in a substantial way and, when you have any say in the matter, to simply not engage in that work before you want to be at your best.
So how can you identify the tasks that lead to mental fatigue and keep you from being incredibly productive? If you feel spent after doing a task, there’s a good chance it is tapping into your self-control. The degree to which tasks take a toll on self-control, decision making, or other executive functions varies with each person.
Here are some examples of common activities that can lead to mental fatigue:
By Ilya Pozin
An entire industry has sprung up around the pursuit of success, full of self-help books, motivational conferences, and decorative Etsy items with uplifting messages. But self-improvement doesn't require shelling out tons of cash for a patented and trademarked formula for success. Your best self is just a few slight adjustments away.
I, for one, know I could add quality and productivity to my day just by eating breakfast. There's no big cost. There's no formula. It's just a bowl of cereal to kickstart my mind and body each day. Too often I rush out in the morning, living on repeat, never correcting my bad habits.
Breaking (and Making) the Habit Loop
Every repetitive action that we take in our daily lives, good or bad, is a habit we've built up over time. According to Charles Duhigg, author of The Power of Habit, this is due to a three-step pattern he calls the "habit loop." The decision-making part of the brain goes into a kind of sleep mode when the habit loop kicks in, which is why we continue even problematic behaviors.
by Mayo Oshin, Juggling ideas at the intersection of science, art and philosophy.
We’d like to think that we can multitask — respond to emails, text messages, toggle between multiple tabs on a browser and scroll through social media feeds, whilst working on important tasks — but, our brains would say otherwise.
According to neuroscientists, our brains aren’t built to do more than one thing at a time. And when we try to multitask, we damage our brains in ways that negatively affect our well-being, mental performance and productivity.
Here are nine ways multitasking is killing your brain and productivity.
1. Multitasking can lead to permanent brain damage
A study from the University of Sussex (UK) compared the brain structure of participants with the amount of time they spent on media devices i.e. texting or watching TV.
The MRI scans of the participants, showed that the high multitaskers had less brain density in
FYI: this is a very long article.
by Benjamin P. Hardy, Author, husband, father
According to the British philosopher, Alain de Botton, “Anyone who isn’t embarrassed of who they were last year probably isn’t learning enough.” How different is your life, right now, from where you were 12 months ago? If it’s quite similar, then you haven’t been learning very much.
To learn, by nature, is to change and evolve. In order to change and evolve, you need to regularly create peak experiences — those moments which create deep awe, gratitude, and a shift in how you see yourself and the world. When was your last peak experience? What was the last time you flexed your courage muscles? When was the last time you tried something that might not work?
If you’re ready to make wild progress during 2019, you need to make some tweaks. This isn’t anything to be upset, distraught, or frustrated about. Life is, inherently, a learning experience. Life is beautiful. You get to have fun with it. One thing that is really beautiful about moving forward intensely in your future is that, simultaneously, you change your memory about the past. The past, regardless of what it has been — great or disappointing — will change in meaning as you make new decisions in your future. Your future is flexible. Your past is also flexible. What you have is now. You get to decide what you’re going to do. You get to decide how you’re going to live. Look around… No one is stopping you. Want to make a shift? Here are 30 behaviors to get you started:
1. Wake Up Earlier
“You’re more likely to act yourself into feeling, than feeling yourself into action.” —
by Suzie Doscher, Executive and Life Coach, Zurich, Switzerland
In the Oxford Dictionary, the definition of a “control freak” is “a person who feels an obsessive need to exercise control over themselves and others and to take command of any situation.” The Merriam Webster dictionary says that a control freak is “a person whose behavior indicates a powerful need to control people or circumstances in everyday matters.” One way or another, control freaks are not always easy to be around.
I understand this personality trait could stem from a chaotic childhood. Such experiences can make it hard for people to trust others or relinquish control to others. The fear of falling apart pushes them to control what they can. As their emotions are all over the place, they feel loss of control. For this reason, control freaks will micromanage whatever they can with the belief that this makes them strong. People who feel out of control tend to become controllers.
I imagine each and every one of us is a control freak, or takes on the behavior of such, at some point or another. The fear of failure is what makes it so important to control everything when you do not trust anybody else to do a good job.
One difficult aspect of being around a control freak is accepting that he or she does not understand how their behavior and choice of words affect the people around them. Another difficult aspect is not to take it personally. This behavior comes from deep inside and the person is actually quite unaware of the need to be controlling.
The attempts to control a situation or environment are intended to offer the controller a feeling of safety. This is a sign of low self-esteem.
One of the areas they often manipulate is conversation. A control freak is most comfortable if he or she decides what is talked about, for how long, and how deep or detailed a topic can be. This manipulation is achieved by constant interruption, finishing the sentence for the person, not listening with attention, doing distracting things like getting up and walking around, or even walking out of the room saying, “I am still listening.” A control freak does not consider that he or she is being controlling, but is convinced his or her way is the right way. He or she will have an opinion about almost everything and will disagree with most suggestions that he or she does not instigate.
Controllers also control themselves; you might observe obsessive habits in them – whether in a private relationship or at work.
Here are helpful tips to consider when dealing with a micro-manager:
A control freak has the ability to bring you down a couple of notches and take the wind out of your sails. They can make people feel insecure. You may want to distance yourself if it is possible. If not,because the person is a member of your family or work colleague or boss, then consider what choices you do have based on the points raised above.
Raising your awareness to the fact that the person is micro-managing frequently already helps to make the situation easier to handle.
The benefits of establishing a manner of communication where you do not allow the control freak to rob you of your energy or drown you with negativity is that you become stronger, more assertive, and empowered.
In summary, here are helpful steps for handling the moment:
Being in the company of control freaks can feel like being with Energy Vampires.
Their ability to endlessly bring the attention backonto themselves is draining and exhausting. Knowing what to expect can help you choose how to interact and take care of yourself at the same time.
I am stopping by with exciting news.
Your book, Balance: A Practical Handbook and Workbook for Finding Balance during Life’s Difficult Moments appears in this month’s #AspireMag Top 10 Inspiring Books List along with 9 other visionary female authors.
This month’s Top 10 Inspirational Book List
Publisher Linda Joy embraces the feminine collaborative model and loves playing, partnering and working with visionary leaders who do the same. For over ten years, she has been supporting visionary female leaders and heart-centered entrepreneurs in getting their message and brand in front of the women they are meant to serve.
"Thank You #Aspire Magazine
This book is about change and finding balance in life.
Read it when you feel vulnerable and unsure of yourself.
This book will help you find new opportunities, learn new behaviors and life skills to become the best version of yourself.
Handle everyday problems more effectively and improve the quality of your life and the life of those around you.
Take the time to invest in yourself before you find yourself off balance. Strengthen your weaknesses before they rule your life.
This 2nd Edition Handbook now includes the Interactive Workbook for Self-Coaching. With the journaling in the Workbook you explore your goals, where you stand now and the issues from the past holding you back.
Order your book today and start bringing more balance into your life.
Contact Suzie Doscher
to book a coaching session with her
Wiggling your toes, strategic doodling,
listening for secrets --
try these techniques to stop a stress spiral in its tracks.
by Marina Khidekel, Editorial Director at Thrive Global
It’s time for bed but your brain won’t stop whirring. You’re heading into an important meeting and feel your mind spiraling. What do you do?
We often talk about the longer-term habits and behavior changes that help us live happier, healthier, and more purposeful lives. But sometimes you need in-the-moment strategies for an infusion of calm.
We asked Thrive Global’s contributor community which short mental and physical tactics they swear by to quiet a racing mind. Which of these will you try?
Roll your shoulders
“My trick is to bring my shoulders forward, up and back in a circular motion slowly. I do this once only. Instantly, my chest opens, my back is straighter, my posture is better, and I feel calmer. All the tension in my neck and shoulders goes away and my head is clear.”
—PM, teacher, Ireland
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Suzie is happiest when helping people.
Her vision is everyone should have access to techniques for personal growth and development. This was the motivation behind her book.
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