25 small tips for big changes

Even the longest journey begins with a single step

25 small tips for big changes

I'm sure every one of you wants something to change their lives for the better. Unfortunately, to implement it firmly and irrevocably succeed not for everyone, but there is a solution. Start with small changes in their routine of bad habits, and gradually realize that to move in the right direction is not too difficult and scary - just need to do these small steps regularly.

25 small tips for big changes

Professor BJ Fogg, founder and head of the Laboratory of motivational techniques at Stanford University dedicated to the development of a number of studies in humans of useful skills that help them to radically change their lifestyle. Take advantage of his method, start small, and after a while you will notice that the major changes in your life.

How to strengthen physical health

25 small tips for big changes

1. Often we are so busy during the day, do not think about the body's supply of water in sufficient quantity, finding time just for a break for tea or coffee. Make it a rule to start each morning with a cup of water, which helps to maintain the water balance in the norm and helps to eliminate toxins.

2. How can I move more, do not limit your daily route diagram "home-work car-car-house". Regular walks in the fresh air can bring you more benefits than a grueling workout in the gym after long hours spent in front of computer.

3. With each meal eat raw vegetables or fruits. Lettuce, melon slices, cucumbers, carrots, various berries - for imagination is almost unlimited. Fruit and vegetable snacks enrich the diet with nutrients, help to save energy during the day, reducing the feeling of hunger and thus prevent you from overeating, helping to get rid of excess weight. 4. Long uninterrupted sitting in front of the monitor a detrimental effect on your mental, physical and emotional state, so you need to make regular breaks. It's very simple - install on your computer or gadget hourly reminders, and as soon as you hear a beep, to suspend the operation. Stand up, take a deep breath, knead the muscles - repeat every hour gym and excellent state of health and vitality throughout the working day are guaranteed.

5. Throughout Bring a small bag of nuts or any other an easy, protein-rich food. This will help prevent hunger pangs when you are ready, as they say, "stay one's stomach" the first got a snack, not paying attention to the number of calories contained in it. Supplementing the diet with foods high in protein, you will improve your metabolism and muscle growth posposobstvuete.

How to improve the mental state of the

25 small tips for big changes

1. When communicating, try to ask the other party open-ended questions requiring detailed answers, rather than a simple "yes" or "no." Start questioning replica with phrases like: "What do you think about ...?" "How would you ...?" Or, for example, "What is your experience with ...?". These questions help to improve the efficiency of communication, makes the conversation more meaningful and open up a variety of ways to develop it. Carefully listening to interlocutors, you are sure to learn a lot of useful information, in addition, so you can make new friends.

2. If you like to be creative, keep all the accessories for this hand. Not worth the painful squeeze out desire to devote hours such as painting - just hold the pencil or paint as soon as you feel inspired. Better yet constantly experimenting with artistic means - week draw with crayons, watercolor another week, should be devoted to wood carving, and then begin to master sculpting clay and so on. 3. Every day, find time to sit for a few minutes in silence, doing nothing. It is not meditation - not necessarily take the lotus position and closed his eyes, trying to listen to the sound of the chakras or subtle grasp of Zen. Just sit quietly in a comfortable position, measured breathing and letting thoughts run their course.

4. At the end of the day write down their thoughts and impressions - is the easiest way to relieve the brain of the mass of information received. Regularly make such records is much easier than the daily wage or make detailed lists of what you need to do. Let the records will be chaotic, non-specific structure and format - do not try to show off literary talent, time and time again by editing each phrase, just fix the stream of consciousness. According to some studies, this practice helps to cope with anxiety and reduce the risk of depression. Alternatively, you can record your monologue on tape.

5. Come up with something like a simple, catchy mantra and repeat it to yourself in moments of stress and emotional strain. The phrase should be calm and remind users of important things for you. Often in stressful situations, our brain does not help us, and hinder, jumping from one to another and causing panic. "Spell" will help organize thoughts and focus on solving the problem. Here are the most common examples of these "mantras": "All of this will take place," "I'm stronger than I think," "Sometimes worse," "I am not alone" - choose which you like, or write something original.

How to improve productivity

25 small tips for big changes

1. Find a role model in the field of professional activity. During the hard work over a difficult task, an important business meeting or after a promotion that requires you to rethink their professional skills, ask yourself - as it behaved in your place this man? Would he give up and become hysterical? Or would have been a model of calm and confidence? Then imagine how you think is most likely what you did. Comparison of two models of behavior will help you get rid of the uncertainty of the situation and lack of confidence. 2. Before you leave the workplace, take five minutes to draw up a list of tasks that you had to decide during the working day. Note what is done and what is not and what circumstances prevented you to implement his plan. Do not blame yourself for the mistakes, try to dispassionately understand what caused the errors. Pay attention to how much you have done, focus on the positive. Defining the obstacles to productive work, you can avoid them in the future.

3. Turn off the notification of various computer programs and services to communicate, move away gadgets. Try to keep every day for at least a few hours nothing to distract you from your work. To switch from one task to another brain have to spend time and energy. Constantly distracted by messages such as e-mail or social networking sites (including - on a completely useless spam), you can lose up to 40% of the time - reading of advertisements offering "to increase something in just five sessions" and chatter with friends about the weather is better to do in his spare time.

4. At various invitations and suggestions of friends and acquaintances to spend time in some way answer: "I'll see your schedule and think" - should not just accept or refuse. If you go to say "no", there is a risk over time remain entirely without friends, if at all agree, can be physically and emotionally overwhelm yourself. Calmly assess each option pastime, weigh all the "pros" and "cons", refer to the schedule already planned activities, and only then give an answer.

5. At least five minutes a day is devoted to thinking about steps that can help you in the implementation of career plans - this is one of the right kinds of positive visualization. Visualize the end result is usually quite useless in achieving it, and presenting action itself, you should take (and of course, implementing them in life) you tend to get close to the goal.

How to mend relations with loved ones

25 small tips for big changes

1. Every day contact with at least one family member or friend. In our time, to be in touch has never been easier, but often we only communicate regularly with colleagues or few "Friend" of social networks. Do not wait for calls and messages from family members, take the initiative, call or write for yourself. It only takes a few minutes a day and after a while you notice that your social circle has expanded considerably.

2. Once a week, write thank you letters to those who, as you see, has had a positive impact on you. Let's say you have never supported the tight friendship with this person, or he has long ceased to be a part of your life, if you have something to tell him "thank you" will certainly use it. Bringing up the ability to have gratitude and appreciation, you get rid of unnecessary fears and experiences and thus fill their own and others' lives with positive emotions.

3. End the day, expressing gratitude or encouragement of its second half. Do not hesitate to once again remind his beloved or lover that you appreciate and love him (or her) - this simple habit can change your relationship for the better. You do not need complex and long sentences, by saying "I am happy that we are together," or "Thank you for what you have." If you are currently with no one to meet, thank and encourage yourself, even if the day was not too good. Sounds silly? Perhaps, but encouraging yourself, you will keep from slipping into depression because of some minor troubles.

4. When you are talking, the other party before you answer, let alone contradict him, paused for a moment to think about what he said, and his reaction. Teach yourself to listen carefully, do not begin to reflect on their arguments, while the person is still talking. In this way you show your respect and makes it clear that his opinion is for you - not an empty phrase. Due to the pause you have the opportunity to weigh all the possible consequences of their reactions and choose appropriate phrases. If the communication takes place in a raised voice, time-based only five seconds, you can resist the merciless taunts that would spoil relations with someone forever. 5. Give yourself a break from humanity. Your life is full of emotions, including the negative: anger, frustration, anger, stress - as captured by a storm of passion, you lose the ability to think clearly and look to the future with optimism. Experience emotions is normal, but sometimes it is necessary to arrange a kind of time-out - as stated in a TV commercial: "And let the whole world wait." Go for a walk, turn on your favorite music, add dozens of paper cranes, finally, shut yourself in your room and Stay alone. Find a way to escape and use it when you feel that the degree of negative emotions rolls.

How to benefit the environment and society

25 small tips for big changes

1. From time to time, be on the beat of your home neighborhoods with garbage bags and collect garbage. This ritual will enhance your environmental awareness and can have a striking effect on your tenants. It is likely that after seeing your care, the rest will much more attentive to the sanitary state of the stairwells and adjacent to the entrance area. His example show everyone that you care about the state of at least the nearest to the surrounding environment is important to you and should be. Want to change the world - start with your own yard.

2. Behave The friendly neighbors. Instead of nod or smile fleeting, share with them a pair of friendly phrases, or at least greet. Try to create an atmosphere in the house, if not friendship, at least benevolence. For example, when dealing with neighbors, retired on the way to the shop cope on their health, ask, do not need and if they buy something. Most likely, they will respond to the care of sincere gratitude and surely repay you good - for example, agree to help with the housework or look after a child when you will need to leave urgently for business. 3. Before buying any expensive household appliance or gadget, try to borrow a similar thing at someone from friends, of course, if there is such a possibility. Probably popolzovavshis couple of weeks, for example, fancy coffee machine, you will discover that the coffee is brewed in Turku, much tastier. Thus you will save money and put off his share of responsibility for some mindless consumption trendy trinkets, the production of which a lot of harmful substances into the atmosphere of our planet. If you realize that such a thing you still absolutely necessary, look at the copies maintained - good, now it can be done through the Internet, not pushing the clock at flea markets.

4. Set aside money for charity. Let it be a small amount - the main thing to do it regularly. If every paycheck you translate a hundred rubles for charity accounts, it is unlikely to be waxen poor, and if it can convince your friends and acquaintances to do the same, the total amount of money directed to the treatment of seriously ill children and help poor families can grow up impressive size. Remember - we are all members of one big human family.

5. If you still do not have a bicycle, buy and try not to clean it away. In the morning, grabbing the car keys, glances at the two-wheeled machinery. Of course, not necessarily every day to ride only on the bike, but if he is constantly callous your eyes, the desire to ride will appear more and more frequently. Cycling will not only save on gasoline and reduce harmful emissions into the atmosphere, but also enhance your health.