Personal Growth Cafe – Page 180 – Empowering You to Live Your Inspired Vision!

August 31, 2017September 26, 2017

To Parents Who Want to Help Their Children Appreciate Music

Are you a parent who’s concerned that your children may be missing out when it comes to music education?

Budget cuts in arts programs at public schools could limit your child’s opportunities to play an instrument or learn about the great composers.

Help your child discover how music can enrich their life. Take a look at the benefits of raising a music lover, and find out how to share your love of music with your child.

Benefits of Music Education:

1. Enhance academic performance.

Some studies have shown that kids who can play instruments receive higher SAT scores. Engaging with music involves math, science, and memory skills, as well as motor coordination.

2. Explore other cultures. Even if your knowledge of French is limited to Frere Jacques, you realize how rhymes make it easier to speak other languages. Music also provides a window into how others live around the world.

3. Promote teamwork.

Bands and orchestras collaborate and resolve challenges. Each member waits their turn and respects the others’ contributions.

4. Teach delayed gratification.

Video games like Guitar Hero may be fun, but they don’t really teach you to play guitar. Kids who practice with a real instrument experience the rewards of perseverance.

5. Build confidence.

Racking up tangible accomplishments boosts self-esteem. Performing before a live audience can also be an early lesson in leadership and presentation abilities.

Encouraging Your Child’s Music Appreciation:

1. Start early.

Many experts think that the capacity for musical sensibility peaks between birth and age, nine so use age-appropriate methods. Your baby loves the sound of your voice, so chant while you rock them. Encourage your toddler to make noise with homemade shakers and drums.

2. Sing together.

Babies will often mimic any sound you make, while slightly older kids will enjoy silly songs. By the time they’re ready for elementary school, you can start introducing simple concepts like tempo and beat.

3. Share activities.

Keep it interesting with crafts and outings. Draw pictures of instruments to color, and check neighborhood calendars for children’s performances.

4. Broaden their exposure.

Drench your home in pleasant sounds. Play classical music and jazz on the radio. Offer sheet music and books.

Supporting Your Child’s Music Studies:

1. Talk with the teacher.

Choose a music instructor with a warm personality who can describe their lesson plan in convincing detail. Ask them how you can assist your child, especially if you don’t know much about music yourself.

2. Attend classes.

Your child might feel more comfortable if you go with them to classes at first. Try to observe closely without distracting them from listening to the teacher.

3. Praise effort.

Let your child know you recognize their progress. Be specific about what they’re doing well, whether it’s practicing on a daily basis or playing an entire piece without hitting a single wrong note.

4. Show enthusiasm.

Show up for each performance that you possibly can. Give a big round of applause and take pictures for posterity. Help your child stay on track by engaging them in setting daily goals and figuring out activities of their own for holiday breaks and summer vacation.

5. Make it fun.

Remember that the main purpose is to help your child enjoy music, so let them decide how far they want to go. Let them know you love them just as much if they want to trade in their piano lessons for horseback riding. Make symphonies and pop songs part of your family activities.

Increasing your child’s understanding of music will enhance their performance in many arenas, and give them a source of joy and relaxation they can count on throughout their lives.

How has music influenced your life?

Why do you want your children to love it too?

Talk about that in the Personal Growth Cafe Community!

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August 31, 2017September 26, 2017

Top Warning Signs That You’re Overdoing It at the Gym

Does it take days for you to recover after your workout sessions at the gym? This is a sign that you may be overdoing it and need to cut back.

Learn more about important signals from your body that warn you to slow down, and what you can do to make your fitness routine work better for you.

If you’re experiencing these symptoms, it’s time to evaluate your fitness routine:

1. Soreness after more than 48 hours.

It’s normal to have some soreness after a hard workout However, if you’re still sore and in serious pain more than 48 hours after your last workout, then it’s a sign something is wrong with your exercise plan and its severity.

* This soreness shouldn’t even appear if you’ve been doing the same workouts for months.

* Muscle pain, stiffness, and soreness are signs that you’re overdoing it at the gym and may have an overuse injury. There could be micro tears in your muscles, sprains, or other issues.

2. Lasting joint pain.

Joint pain can also point to an overuse injury.

* You may need to rest and get medical attention for joint pain that doesn’t go away after a few days.

3. Backsliding results.

Naturally, you want to see your workouts bring results, but you may end up backsliding if you’re overdoing it at the gym.

* For example, if you’re pushing yourself too hard and getting injured, then your results could drop from being able to do 10 laps to 5 laps at the gym. Another example is if you’re not able to lift the same weights that you could lift a few weeks back.

* Backsliding results shouldn’t be ignored because they’re a sign you’re doing too much and hurting yourself.

4. Dreading workouts.

Everyone wants to skip the occasional workout and eat a bagel. However, if you dread your workouts to the point that you’ll come up with any excuse to avoid them, then it’s time to reevaluate.

* Exercise might not always be fun, but it shouldn’t make you miserable. If you avoid or reschedule all of your workouts, consider if the main culprit is that you’re overdoing it.

* You may be pushing yourself too far and want to skip the pain that comes with exercise.

* Once you start a workout, you would normally tend to cheer up because serotonin levels increase. However, if you’re not any happier while you’re doing the exercises, it’s a clear sign that something needs to change. You may need to redo your routines or cut them down to a more reasonable amount.

Adjusting Your Workouts to Avoid Injury If you’ve been forcing your body past its limits, you’ll benefit from seeking professional help to adjust your workouts:

*If you’re overdoing it, then a trainer can help you slow down and actually get better results.

* A trainer can work with you and push you just beyond your limits without sacrificing your health. A professional trainer knows how to avoid injuries and overuse of muscles, so you don’t create lasting damage.

* If you prefer not to hire a trainer, consider help from trusted sources online, such as videos from experts. Exercise shouldn’t hurt your health, and overdoing it at the gym is dangerous. Pay attention to the warning signs from your body and take steps to avoid damage.

How does going to the gym affect your life?

What difference does it have on you?

Talk about that in the Personal Growth Cafe Community!

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August 31, 2017September 26, 2017

Eliminate These Five Toxic Thoughts and Find Joy

Toxic thoughts can stop you from finding true happiness.

Such negative thoughts and emotions can drain you. They can affect each experience you have and make you feel resentful.

Beware of these toxic thoughts and use counter-strategies to increase your happiness:

1. I’ll always be alone.

Being lonely and feeling isolated are normal human emotions. However, they become toxic when you think that things will always be this way.

* This toxic thought can make you feel that you’re the only person on the planet. It can make you believe that you’ll never find love or a partner. And it can stop you from feeling joy.

* Instead of thinking you’ll always be alone, focus on what you already have. Do you have loving parents or siblings? Do you have amazing friends or coworkers? If you look carefully, you’ll see you’re never truly alone.

2. I hate my body.

Hating your body can be one of the most toxic thoughts in your mind. It can lead to eating disorders, self-esteem issues, and other challenges. Everyone can find an imperfection, but it’s important to avoid dwelling on them.

* Understand that your body is a gift. It’s part of what makes you unique. Notice the things you do like about your body. Accentuate those characteristics, focus on them, and you’ll find it easier to start loving the body you have.

3. I’m not happy with my career.

Your job can make you feel unhappy, but it’s another toxic thought. Try to avoid thinking about how much you hate your work.

*Of course, you may pursue a different career path. Seek out new work without dwelling on your hatred for the current job. Follow your passion for a new career without anger and resentment. It’s always more beneficial to go toward something instead of away from something else.

4. I’m not worthy.

This toxic thought can wear many outfits. You may feel that you’re not worthy of love, success, money, or other things. You may believe that you always have to suffer and struggle. You may decide that you’re not meant for greater things.

*However, this toxic thought can stop you from enjoying life and finding happiness.

*These feelings of worthlessness are only in your mind. You’re a unique person who has value, but you’ve convinced yourself otherwise.

* Often, this toxic thought comes from what you think others are thinking about you. You falsely assume that others don’t see any value in you, so you’re self-esteem sinks to a low level.

* Consider starting a new game: congratulate yourself each time you do something right. Find things that you do satisfactorily. Even small ones count.

For example, if you made a tasty breakfast, congratulate yourself. If you like the outfit you’re wearing, kudos to you for picking out something nice. Let your thoughts dwell on what you do right!

5. I don’t have enough.

This toxic thought can manifest itself in multiple ways, such as thinking you don’t have enough money, skills, talents, or abilities. You may also think you don’t have enough connections, friends, children, or things.

* Scarcity thoughts stop you from appreciating what you already have around you. They prevent you from finding joy in being thankful. With these thoughts, you may never have enough material possessions or people to love, regardless of how many you actually have.

* You can certainly strive for more, but it’s important to also be thankful for what you do have. Toxic thoughts are easy to create and often hard to eliminate. They can overwhelm you if you aren’t careful. If toxic thoughts have gotten a hold on you, it’s important to take action to shoo them out of your mind.

Notice when these toxic thoughts arise. Immediately, switch that thought to one that’s more positive and uplifts you. Meditate, repeat affirmations, and try these ideas to loosen their grip.

Do these actions consistently, and soon you’ll find that things work out for your benefit more often.

How can thoughts influence your life?

How can consistent actions change your way of living?

Talk about that in the Personal Growth Cafe Community!

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August 31, 2017September 26, 2017

Five Simple Diet Tips to Stop Food Guilt

Guilt surrounds many diets. You feel guilty if you cheat on the diet or don’t lose weight fast enough. Guilt doesn’t have to dominate your meals. Learn to diet without feeling like you did something wrong.

For example, you can enjoy small treats in moderation without destroying all of your weight loss efforts, so there’s no need to feel guilty!

Consider these tips for the tasty details in avoiding food guilt:

1. Learn to recognize food guilt.

Food guilt tends to follow a common cycle. The cycle usually starts with you setting a goal to lose weight or get in shape. Then, you go on a diet and start working out. However, you may cheat on the diet or accidentally eat the wrong thing. This is followed by shame and guilt.

* The cycle starts with denial, moves to temptation, and ends with remorse. * You beat yourself up for every mistake that you make on the diet. However, many diets allow for small diversions.

2. Accept that diet mistakes happen.

A diet error doesn’t mean you’ve failed and can never lose weight. It simply shows that you’re a human being who struggles like everyone else on this planet.

* Food is neither bad nor good. Some foods may be healthier or more nutritious than others, but avoid labeling them as good or bad. Assigning such descriptions creates the shame you feel if you eat an item that you’ve labeled as bad.

3. Find your balance.

Even the healthiest dieters and nutritionists allow themselves the occasional treat.

* One way to find balance is to give healthy food a percentage goal. For example, you can eat healthy 80 percent of the time and allow treats or sweets 20 percent of the time.

* This is a balanced approach to temptations that won’t make you feel guilty.

4. Create coping strategies for overeating.

One of the biggest challenges for dieters occurs when they overeat. The feelings of shame and guilt can spiral out of control and lead you to give up on the diet or eat even more.

* For example, if you know that stress at work will send you running toward the ice cream in the freezer at home, then don’t buy any ice cream. Replace it with frozen grapes. Removing the temptation can help immensely.

* Another idea is to create a strategy for the occasions that you give in to temptation. Perhaps you’ll want to do some extra exercises to burn up those extra calories, so they won’t make any difference at all. Dwelling on your guilt won’t make the calories you just ate disappear. This will only make you feel worse about your body.

* Stop the inner critic and have compassion. Recognize you have faltered from your diet plan and move on. You can commit to doing better next time and trying to avoid the stumbling blocks that lead you to overeat.

5. Do the math.

Sometimes fear takes over, but math can help.

* Before you start panicking that eating a bag of chips has forever ruined your diet, you can do the math and realize the calories won’t affect you long-term, and you can still lose weight.

Guilt is a common emotion that is often tied to how we eat. Many people feel ashamed about their weight and shape, so guilt is part of their lives. However, it doesn’t have to be this way. Take steps to eliminate the guilt and you’ll see your self-esteem soar.

Why do you feel guilt while on a diet?

Do you think this diet can help in your life?

Talk about that in the Personal Growth Cafe Community!

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August 30, 2017September 26, 2017

Five Ways to Find Inner Balance in a Hyper-Connected World

The modern world is always on. From phones that never stop ringing to email inboxes flooded with messages, it’s hard to find peace. You’re overwhelmed, tired, and trying to keep up.

Fortunately, there’s a better way to find balance in your life. Try these strategies to coexist with technology and still have inner peace:

1. Focus on creating a healthy relationship with technology.

Between work, family and friends, you may be online frequently. Your job may require you to use email, or your kids may text you updates.

How do you find a balance amid the technology?

* Craft a relationship that is based on intent. Mindless surfing online can waste your time, so ensure you have a definite purpose when you use technology. All of your online actions need a reason.

2. Live with technology instead of for it.

Technology and being connected doesn’t have to absorb your entire life. * Keep in mind that technology is a tool. Avoid making it the focus of your day or life.

3. Disconnect on a frequent basis.

It’s crucial to take breaks from always being connected to everyone through your phone, email, and social media.

* Take a tech break each week. Experts recommend setting aside the weekends for spending time with family and friends. Avoid surfing online, sending text messages, or uploading photos. Instead, interact with real people in the real world.

* It’s important to warn your connections ahead of time so you don’t cause concern when you suddenly “disappear.” They’ll get used to you taking weekends and vacations away from technology.

4. Manage your connections.

Do you really need to keep up with every person from your old school days? How many times do you need to check your social media accounts for new messages?

* It’s important to find a balance between keeping up to date with your connections and always being available. Of course, you want to stay in touch, but it doesn’t have to be an hourly issue.

* Try limiting the number of connections in your life to those that are important to you.

* Although it may hurt some feelings, consider “unfollowing” some people on social media, so you don’t have to be part of their drama anymore. Do what you can to maintain a stress-free social circle.

5. Partake in activities that reduce stress.

A hyper-connected world can make you feel on edge. It can increase stress and anxiety. It can also make you feel that you always have to be available to do everything.

* Schedule some time alone each day. The solitude will give you a chance to reflect, plan, de-stress, and re-energize. Try yoga, meditation, journaling, or keeping a diary.

* Pursue activities that make you feel peaceful and calm. Whether you hike in a park or dance in your living room, relax and disconnect from the world for a moment.

You can discover inner balance despite living in a hyper-connected world. Make these strategies daily habits and enjoy greater peace.

How important is inner peace in your life?

When does technology add stress in your life?

Talk about that in the Personal Growth Cafe Community!

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August 30, 2017September 26, 2017

Discover Simple Tricks to Stop Overthinking and Find Mental Peace

Are you overthinking to the point of paralysis and fear? Is your mind filled with so many thoughts that you don’t know what to do next or how to handle it?

If overthinking is causing you to struggle, you’ll be glad to know that it’s possible to find mental peace again.

You can learn to calm your mind, achieve greater focus, and find the direction that is right for you!

Use these techniques to help quiet your mind and experience greater peace:

1. Avoid obsessing about completely silencing the mind.

You may wish that you could stop your thoughts altogether. However, this isn’t the best tactic for dealing with overthinking.

* The more you try to stop thinking, the more your thoughts will flow. The opposite of what you want actually starts to happen.

2. Understand that you’ll always have thoughts.

All human beings have thoughts. Recognize this is a normal process. Although you can learn to silence your mind in certain situations, you can achieve great peace by learning to take control of what you think, instead.

3. Avoid judging your thoughts.

It’s tempting to get upset if you have negative thoughts or emotions. You may be quick to judge and try to squash them.

* Instead of judging and criticizing your thoughts, accept them for normal human emotions. Acknowledge them and then move on. Learn to love your mind. This will help your mind calm down because you won’t be fighting internally.

* Remember, you wouldn’t be able to appreciate the positive thoughts if you never had negative ones.

4. Try to stay present.

Overthinking often comes because you’re worried about the future or regret something that has already happened. You allow stress and anxiety to take over. You start imagining different outcomes, with most of them being negative, and you start living in fear.

* If you stay in the present moment, then fear can’t take over, and overthinking isn’t an issue. You’re able to focus on what you have to do each day to survive and thrive.

5. Be okay with the world.

The word okay doesn’t mean perfection. It also doesn’t mean awful. It’s the balance between positive and negative. It’s the thin line between them that allows you to find mental peace.

* Being okay also means that you learn to accept what is happening in your life.

* Being okay may mean that you learn to love where you’re at and what you’re doing right now. You learn to appreciate what you have and the people around you. It’s important to find gratitude in the little things.

* You don’t have to pretend that negative things don’t exist, but you can avoid focusing on them. Center your attention on appreciating life.

Your thoughts can save you, but they can also destroy you. Your mind can be a busy place, so it’s important to learn ways to deal effectively with some of the thoughts. Strategies like these can help you deal with your overthinking so you can find peace.

When do you feel you overthink?

How important is peace of mind in your life?

Talk about that in the Personal Growth Cafe Community!

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August 30, 2017September 26, 2017

My life is full of motivation and purpose

I am able to motivate myself easily. Because I know my purpose, motivation comes to me naturally.

Motivation is the key to accomplishing things with enthusiasm. I can do anything if I am enthusiastic.

Regardless of the task, I have plenty of motivation to carry me through to the end.

Motivation is a renewable resource. It must be replenished regularly.

My attitude is another great advantage I have.

My motivation determines what I do, but it is my attitude that ensures that I do things well. I avoid mediocrity and live life at a high level.

My purpose is clear to me. Whenever I am feeling lost, I remind myself of my purpose.

My purpose guides me each day. I consider my purpose before making any big decisions. Knowing my purpose makes my life easier because I remain grounded and certain.

I receive comfort and peace from knowing what I need to do. Knowing my purpose is the starting point of my achievements.

Being consistent in my purpose is the secret of my success. I know who I am and what I want.

Today, my life is full of motivation and purpose. I remind myself that spending time on my purpose increases the level of motivation I experience. My purpose is clear to me.

What is your source of motivation?

How do you motivate yourself?

Talk about that in the Personal Growth Cafe Community!

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August 30, 2017September 26, 2017

Five Strategies to Stop Doubting Yourself and Pursue Your Dreams

Whether you feel that achieving your dreams are a long way off or just a few moments away, it’s essential that you feel confident that you can reach them.

The key to getting your dreams to become a reality is to believe in yourself and your abilities. Only you can make them come true. Only you can stop the doubts.

If you’ve doubted whether you can reach your dreams, try these strategies to regain your confidence:

1. Learn to recognize self-doubt.

Are you aware of how much doubt is affecting your dreams? The first step is to recognize the power that self-doubt has over you.

* You may have a dream, but are you actively pursuing it? Doubt can paralyze you and stop you from going after your dreams. It can creep in slowly and destroy them. You may not even notice how much it’s hurting your dreams.

2. Avoid letting your struggles stop you.

Struggles can increase your doubt about your abilities to achieve your goals. They can cause you to give up and walk away – if you let them.

* Struggles and challenges are a natural part of the journey toward your dreams.

* Rather than pretending that the issues don’t exist or that you can avoid them, face them head on. Know that you can find a solution and continue moving forward toward your dreams. It might be a different path than what you originally planned, but consider that it might be even better, too.

3. Recognize excuses.

If you don’t believe in yourself, then you can create many excuses to stop going after your dreams. You may tell yourself that you’re not worthy of your dreams or that they’re foolish. You may convince yourself that you don’t deserve success, happiness, or other good things. Doubt can make you stay in a comfortable place that isn’t fulfilling.

* Your excuses might include that you don’t have enough time or resources to achieve your dreams. You may also blame your family, background, or other features of your life.

* Recognize that you’re using these reasons for excuses. For better results, think of them as simply challenges that you can find a solution to, and get busy!

4. Act with confidence.

Even if you’re scared to step forward, it’s important to act with confidence. The old cliche of “faking it till you make it” can apply here. You must go after your dreams with passion and confidence even when you’re scared and uncertain.

* Practice by doing things that take a little (not a lot of) courage. Not only will you get some things done, but you’ll also have more self-esteem because you’re doing things that scare you. You can build up your confidence over time with little steps.

5. View your challenges in a new way.

Life is filled with teachable moments that can help you get to your dreams. Usually, they take the form of challenges.

Challenges can shape and transform you. Instead of thinking of your challenges as failures, look at them as learning opportunities, or results that can show you a new, more effective approach.

* Each challenge gives you the chance to experience something new and learn from it.

* They’re a sign that you’re growing as a person and making progress. They mean that you’re getting closer to your goals. They’re the stones in your path that act as markers for the final destination of your dreams.

Self-doubt can destroy any dream. It can make you feel like you’re worthless. It can make you think that your dreams aren’t possible and will never happen.

But this isn’t true! You can defeat this negative thought process with strategies like these. Regain your self-confidence and go after your dreams!

How can doubting impact your life?

How can doubts hinder you from fulfilling your dreams?

Talk about that in the Personal Growth Cafe Community!

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August 30, 2017September 26, 2017

Life is a joy filled with surprises

The surprises that life delivers to me make me smile and fill my life with joy.

Sometimes things fail to go the way I expect them to, and that is why surprises are so wonderful.

The things I fail to see coming are often life’s greatest gift. My attitude is one of the few things that I have control over. That makes all the surprises in life manageable, whether the surprises are positive or negative.

The variety in life makes life richer and provides greater depth.

Overall, my life is a joy. I have many blessings that fill me with gratitude.

When I have gratitude, all my challenges seem smaller and more manageable.

I am grateful for my family, friends, career, and life itself. I find more things to be grateful for each day.

I can experience joy each day because I am free from the need for perfection. I appreciate the tiny flaws in my life.

Life would be boring if it were perfect. I find joy in the little things.

Beauty in nature brings me great joy and is all around me. All I must do is open my eyes to experience great joy.

I am incredibly lucky to have so much joy in my life.

Today, I am experiencing more joy than ever before. I feel grateful for my life. I am in awe of my many blessings. Life is a joy filled with surprises.

What brings you the greatest joy?

What is the biggest surprise you have had in the last five years?

Talk about that in the Personal Growth Cafe Community!

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August 30, 2017September 26, 2017

Seven Habits – Seven Days: Boost Your Self-Confidence in One Week

The benefits of a healthy amount of self-confidence are many. When you’re self-assured, it’s easier to achieve your goals, others are naturally drawn toward your charisma, and you feel more comfortable in any situation.

Life is easier with self-confidence. Do you wish you had greater self-confidence?

Luckily, increased self-confidence is just a week away!

Add these easy habits to your daily routines and feel the difference:

1. Be a sharp dresser.

Wearing torn, old, or faded clothes negatively affects your confidence. Research shows that dressing well can boost your self-esteem.

* You don’t have to spend an enormous amount of money on expensive designer outfits. When shopping, be frugal but buy nice clothes. You’ll have fewer items of clothing, but the ones you have will bring you confidence each time you leave the house. The key is how you feel in an outfit.

2. Think positive.

Each time you notice a negative thought about yourself, switch your focus to something more positive. Negative thoughts drain your self-confidence.

* For example, if you have a thought about not accomplishing all of your goals, you can counter it with what you have accomplished. Have ready answers for any negativity.

3. Speak slower.

This may seem like a strange way to increase your confidence, but research shows that those who have higher self-esteem talk slower. Learn to speak slower and pause more often. Your words matter and you don’t have to rush them to express yourself.

* People who are not confident in their words or themselves tend to speak very fast.

4. Volunteer more often.

Volunteering can raise your confidence levels in multiple ways:

* Volunteering can increase your skills.

* It can show you that others value your work and ideas.

* It can also help you understand your strengths and weaknesses.

* It gives you the ability to give back and earn gratitude from others. You’ll feel better and appreciate life more.

5. Start a healthy habit.

A healthy habit such as exercising on the weekends or eating a fruit at breakfast is an excellent way to boost your self-esteem. You’ll be able to feel confident that you’re following through with your goals.

6. Focus on your body language.

Are you scared to raise your head and look people in the eye? Are you frightened to stand up straight and walk with confidence? Your body language shows the world your confidence – or lack of it.

* Mimic strong body language even if you’re not feeling confident. By looking more confident, you’ll start to feel this way.

7. Make lists.

There are several types of lists you can make to increase confidence:

* The first is a list of your accomplishments. Dig deep and include all of the rewards, ribbons, and other prizes you’ve won. Include things from both the past and present on this list.

* The second list is the things that you’re grateful for right now. This list will show you that you have many things in your life that matter and make you happy.

* Post your lists in a prominent place in your home so you can see them on a consistent basis. If you incorporate these habits into your daily routines, you’ll enjoy increased self-confidence very quickly. The longer you follow these strategies, the greater your new-found confidence will grow.

How does self confidence help in your life?

How can these habits be useful in your life?

Talk about that in the Personal Growth Cafe Community!

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