Can you begin to live your best life ever by applying a series of simple mental techniques in your day-to-day life?
Personally, I’ve been on an evolving journey when it comes to mindset strategies for success. In my twenties, I thought it was all hogwash and I just wanted to learn practical tactics—things to do. In my thirties, I began to realize the importance of slowing down and how the right psychology can lead to the right activities. Now in my 40s, I’ve come to understand that the inner game is the true driving force to the outer game.
In Visions to the Top: A Millionaire’s Secret Formula to Productivity, Visualization and Meditation, Justin Ledford shares his methods for achieving success in every area of life. He explains how readers can tap into their dreams, and begin using them as the driving force for goal attainment. Himself no stranger to struggle, Ledford personally used techniques of intention, visualization, meditation, and planning to overcome many obstacles and to build several multimillion dollar businesses. Here are his top four practices.
The Power Of Intention
People who achieve greatness in their lives don’t get there by chance–they know their purpose when they start their personal journey, and they kept that intention alive as they proceed. He writes:
“Precise intentions are like looking through binoculars. You must know what you are looking for, and in order to spot your target you have to have a general idea where it’s located. Even when you are looking straight at your target, in order to see more detail, you need to zoom in. That is what precise intention does, it locates and magnifies that which you want. If you are focused with laser precision on what you want, and are taking action to move towards it, you’ll get it.”
Ledford refers to a study by Dr. Masaru Emoto, which revealed that our words and thoughts impact every cell in our bodies. Words are very powerful, with the ability to effect our entire being in either a negative or positive fashion.
Whatever follows the word “I” will dictate our feelings and actions. Therefore, Ledford suggests that instead of saying weak comments like, “I don’t know if I can get this done”, start using empowering statements such, “I am committed to having the best month of my life.”
Visualization
With a few decades of experience under my belt, I truly believe that our outer world is just a reflection of our inner world. We are where we are in life, because for the most part that’s exactly where we want to be.
Ledford advocates the use of Visualization–a practice which he believes helps to rewire the subconscious mind. While he presents an overview of the many different techniques for using mental imagery, Ledford suggests:
“By getting in the habit of tapping into where you will be one year from now and going to that spot through visualization, you will be rewiring your subconscious– increasing your belief in yourself and seeing your success as possible. Believing in your intentions, and taking the appropriate action towards attaining these goals will ensure that a world of opportunities open up–you will begin to meet the right people, and will find yourself being in the right place at the right time.”
Meditation
Meditation has grown rapidly in recent years as more and more studies show that it can help reduce stress levels, lower blood pressure, strengthen your body’s immune system, improve cognitive functioning, increase productivity and stimulate creative thinking.
Ledford believes meditation is also a powerful strategy for success, allowing you to easily and effortlessly go after that which you seek. He suggests that when meditating, we should, “Bring an image of your dream or goal to mind so that it can be planted in the fertile soil of the subconscious, programming plans for you to achieve it.”
Stop Being Busy And Start Being Productive
Most people make the mistake of confusing busy work for being productive. While checking your emails, and listening to voicemails are important, they are not activities that directly impact your goals. In order to be successful, it is extremely important that you learn to prioritize.
Ledford recommends, as I do, that you should be identifying your daily Most Important Task (MIT), and tackling it first. This is the thing that will move you towards your goal, and is usually handled best in the morning when your energy levels are high. Doing so will provide you with a sense of accomplishment, which will then set the tone for the rest of the day.
The visualization and subconscious programming techniques laid out in Visions to the Top are simple, and accessible to anyone prepared to put in the work. They will go a long way to making sure your inner game is right, which will influence your outer behaviors and ultimate success.
Feeling glum? Feeling like the world is putting pressure on your shoulders? Too much people just giving you way too much stress in your life? Is your surrounding toxic which leads you to have a toxic life habits?
Open your eyes, pick up yourself and simply follow these 9 simple rules on how to get your life back.
9. Thousand Steps- Walk this milestone EVERY DAY and you will get your productivity BOOMING out of your brain. It is scientifically proven the the brain synapses are forming 100 times faster when YOUR body is moving, and walking causes your brain to be YOUR bitch.
8. Hours of sleep- We all love sleeping, but frankly do we get enough of it? Forget about the myth that adults need only 6 hours of sleep, because the newest researches show every BRAIN including YOURS needs 7 to 8 hours of proper sleep (go to my other post to see how to fix your own sleep with easy daily tricks). 7. Glasses of Water- Hydrating your body keeps your brain cells to regenerate much faster which means your brain energy will be maintained during the entire day.
6. Minutes of Meditation- Meditation has been proven over and over again as one of the best NATURAL mental health boosters. With only 6 minutes of pure meditation your mental energy will skyrocket, and i am speaking from my own experience. 5. Servings of fruits and veggies- Pumping up yuor body with unhealthy food is kind of a habit, i admit it from my own experience. grabbing that alluring chocolate or ice cream with chocolate fudge is compelling. But that sugar is bad for yuor brain since it is not sustainable. Inserting NATURAL carbs will keep your synapses for longer and your productivity will skyrocket. And you don't even have to worry about getting fat since its only fruits and veggies. 4. Breaks- Stretch your mental and physical resources with doing some warm ups for both your body, and brain with simple exercises and solving puzzles or playing brain games. 3. Meals- Grab your meals 3 times a day and eat as much as times healthy snacks to keep your energy active and body working with the mind, 2. Hours of no technology- Now i know how hard this is for you, but your brain and body will love it, Read a book that will boost your successful mindset (check out my blog about how to build a successful mindset here) . 1. Session of exercise- Nothing beats carbs like- Beating carbs! Okay that was cheesy but on a different side note, losing all that stress you accumulated can be done only with some good easy exercise, so why not start today!
Hope you liked these tips, comment down below and give me a feedback of what you think, and how i can improve my blog. Life is beautiful and so is this world, cheers ^_^
Your body has a natural time-keeping clock known as your circadian rhythm.
It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.
A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80%.
While most research is in people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.
Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright-light device or bulbs.
SUMMARYDaily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.
Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
Wear glasses that block blue light.
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
Stop watching TV and turn off any bright lights two hours before heading to bed.
SUMMARYBlue light tricks your body into thinking it's daytime. There are several ways you can reduce blue light exposure in the evening.
Caffeine has numerous benefits and is consumed by 90% of the US population.
A single dose can enhance focus, energy and sports performance.
However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night.
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality.
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleeping.
If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
SUMMARYCaffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.
In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.
Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality.
However, some studies demonstrate that those who are used to taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.
If you take regular daytime naps and sleep well, you shouldn’t have to worry. The effects of napping depend on the individual.
SUMMARYLong daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.
Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid long-term sleep quality.
One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.
Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
SUMMARYTry to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster..
In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality.
Additionally, no withdrawal effects were reported in either of the above studies.
Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body's circadian rhythm return to normal.
In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.
Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use.
You should also speak with a healthcare provider if you're thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.
Several supplements can induce relaxation and help you sleep, including:
Ginkgo biloba: A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.
Glycine: A few studies show that 3 grams of the amino acid glycine can improve sleep quality.
Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed.
Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep qualityTrusted Source.
L-theanine: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200 mg before bed.
Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool.
Make sure to only try these supplements one at a time. While they are no magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.
SUMMARYSeveral supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.
Downing a couple of drinks at night can negatively affect your sleep and hormones.
Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns.
It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm.
Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.
SUMMARYAvoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.
Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep.
These factors include temperature, noise, external lights and furniture arrangement.
Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.
In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished.
To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.
SUMMARYOptimize your bedroom environment by eliminating external light and noise to get better sleep.
Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin.
That said, the quality and type of your late-night snack may play a role as well.
In one study, a high-carb meal eaten four hours before bed helped people fall asleep faster.
Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs are not always necessary — especially if you are used to a low-carb diet.
SUMMARYConsuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
An underlying health condition may be the cause of your sleep problems.
One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping.
This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea.
Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers.
If you've always struggled with sleep, it may be wise to consult with your doctor.
SUMMARYThere are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.
Some people wonder why they always sleep better in a hotel.
Apart from the relaxing environment, bed quality can also affect sleep.
One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60%.
Other studies point out that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain.
The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference.
It is recommended that you upgrade your bedding at least every 5–8 years.
If you haven't replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix. You can even buy mattresses online.
SUMMARYYour bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5–8 years.
Exercise is one of the best science-backed ways to improve your sleep and health.
It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at nightTrusted Source.
In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30% and anxiety by 15% while increasing total sleep time by 18%.
Although daily exercise is key for a good night's sleep, performing it too late in the day may cause sleep problems.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual.
SUMMARYRegular exercise during daylight hours is one of the best ways to ensure a good night's sleep.
Ever felt like you are lost in your life, that you are a failure just because your EXAMS said so?
Feel free to get rid of those thoughts because the dear blessing called the internet brought you the solution.
And it is called Online Affiliate Marketing.
Creating an online business is LEGAL and EASIER than EVER before, you can CHANGE your life by creating a sustainable and stable online income simply even when you are SLEEPING!
But aside this you need to have a SUCCESSFUL MINDSET that helped ME to start a successful online business. Do not give up, your life is in your hands. And here is some tools to help you out to start your own online business and keep a SUCCESSFUL mindset. Because mindset is everything in this business.
Optimize – Get your daily and monthly dosage of mindset so that you can be the “Optimal You” at all times. With Optimize, you’ll learn more in less time with a tonne of book summaries and video training of some of the most popular books on Success, Productivity and Entrepreneurship.
Must-read Success books:
“Start with Why” by Simon Sinek (2009): Simon Sinek talks about the power of starting with “why” and why organizations who start with “why” succeed more often than those who don’t. Why is all about your purpose and it is what will determine your ultimate success.
“Think & Grow Rich” by Napoleon Hill (1937): Napoleon Hill spent 20 years of his life studying over 500 self-made millionaires. If you also want to learn the 13 principles of “thinking and growing rich” which over 500 self-made millionaires had all in common, then this book is for you.
“Psycho-Cybernetics” by Maxwell Maltz (1960): Maltz became the first researcher and author to explain how the self-image has complete control over your ability to achieve any goal. If you’re only going to read one self-development book, then this is the book you must read.
“The Compound Effect” by Darren Hardy (2010): Darren Hardy was actually the former publisher of SUCCESS magazine for 10 years before he moved on to teach productivity. This book is for you if you want to learn how to start small, build a habit and wait for the Compound Effect to kick in.
“The One Thing” by Gary W. Keller and Jay Papasan (2013): This book emphasizes that the most extraordinary people in the world could only get there by focussing on the one thing and mastering it. This book is all about winning back time by focussing on the one thing that matters.
“Deep Work” by Cal Newport (2010): This book, argues that focus is the new IQ. In fact, in order to produce work at our peak level, you have to work for extended periods with no distractions. So if you want the ability to “deep work”, one of the most valued traits today, this book is for you.
“How To Win Friends And Influence People” by Dale Carnegie (1936): Carnegie was a top salesman that taught public speaking. Even Warren Buffet took Carnegie’s course when he was 20. In his book, Carnegie teaches us techniques and strategies to handle people, how to win people over to your way of thinking and how to be a great leader who others actually want to follow.
“Start with Why” by Simon Sinek (2009): Simon Sinek talks about the power of starting with “why” and why organizations who start with “why” succeed more often than those who don’t. Why is all about your purpose and it is what will determine your ultimate success.
“Developing The Leader Within You” by John C. Maxwell (1993): John C. Maxwell believes that leadership is not management. Leadership is influence. This book will teach you everything about leadership from the true definition to the many must-have traits so that you can rise above being just a manager, to becoming a true leader.
