personal – Page 6 – Personal Growth Cafe

August 31, 2017September 26, 2017

5 Life Skills That Help You Age Well

Researchers at University College London identified 5 life skills that work together to promote wellbeing as we age.

Before looking at the actual list, there are 3 major points to keep in mind:

1. These skills act in concert. You need each of them to be successful and happy.

2. These skills can be cultivated. Adopt a growth mindset instead of believing that you’re stuck with a fixed supply that can’t be changed.

3. These skills can be developed at any stage in life. If you’re already in your golden years, there’s still time to make positive changes. If you’re younger, you can benefit from having an early start.

By now, you’re probably wondering what skills made the list. Take a look at these science-backed recommendations for the ingredients you need to build a brighter future, and learn how you can cultivate these life skills.

1. Conscientiousness

* Pursue goals. Set goals that are challenging and feasible. Break big projects down into smaller steps and evaluate your progress. Enjoy the journey and celebrate each success so you keep your morale and motivation high.

* Get organized. Eliminate clutter, simplify your routines, and approach your work systematically. You’ll reduce stress and accomplish more.

* Fulfill promises. Earn a reputation for living up to your word. Your relationships and self-esteem will grow stronger.

2. Emotional Stability

* Accept your feelings. The first step in managing your emotions is to embrace them. Be compassionate with yourself so you can acknowledge what you’re feeling and make rational choices about how to respond constructively.

* Care for yourself. Keep yourself in top shape. Eat a nutritious diet, exercise regularly, and sleep well.

* Be mindful. Focus on the present moment. Engage fully with whatever you’re doing right now.

3. Determination

* Avoid distractions. Turn off the TV and limit the hours you spend browsing online. Stay focused on your priorities and how you can make your dreams come true.

* Overcome obstacles. Evaluate self-limiting beliefs and replace them with more encouraging self-talk. Learn from setbacks and delays.

4. Control

* Leverage your strengths. Understanding your strengths and how to apply them makes you more powerful and resilient. Figure out what you’re good at and what you like to do.

* Slow down. When you’re planning your schedule, give yourself adequate time to complete each task, and take a breather in between. If you’re feeling rushed, pause and reconsider your options.

* Manage impulses. Consider the long-term consequences of your actions. Be willing to set aside immediate gratification in favor of more substantial gains. If you’re about to give in to temptation, shift your attention elsewhere. It may be easier to resist eating a cookie or making an unkind remark 5 minutes from now.

5. Optimism

* Count your blessings. Be thankful for what you have and express your gratitude. Keep a journal for recording happy events and kind actions you might otherwise forget about. Let others know about the positive difference they make in your life.

* Seek support. It’s easier to have confidence in yourself and your future when you know that you have your loved ones on your side. Put aside time to nurture family bonds and close friendships. Ask for help when you need it and be ready to return the favor.

* Deepen your faith. Spiritual beliefs offer strength and comfort even during difficult times. Adversity teaches you to have greater compassion for yourself and others. Connecting with the divine helps you to put events into perspective and remain hopeful. Increase your share of conscientiousness, emotional stability, determination, control, and optimism. You’ll soon enjoy greater health and well-being, and sustain those gains for the rest of your life.

How are you going to use these skills in your life?

And what difference will that have on you?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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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 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 23, 2017September 26, 2017

Discover the Power of Conscious Breathing to Transform Your Life

Conscious breathing is an important method for maintaining your well-being. Luckily, anyone can learn the technique and use it on a regular basis to strengthen both mental and physical health. It’s easy!

Discover more about this powerful health strategy:

1. What is conscious breathing? Conscious breathing is becoming aware of the way you take in oxygen and release carbon dioxide from your body.

* It’s possible to use this technique during your normal activities.

* There are different types of conscious breathing methods, but they all have similar aspects.

2. Enjoy these mental benefits of conscious breathing:

* Conscious breathing can decrease stress and give you inner peace. It can help you focus during difficult moments.

* It can reduce fear, worry, and anxiety. It can help you deal with daily conflicts and issues.

* Conscious breathing can help your mind by giving it enough oxygen to focus and strengthen your concentration. It can have a positive impact on memory and test results such as exams in school.

3. See its impact on your body. Conscious breathing makes a positive impact on your overall health:

* Practicing conscious breathing on a regular basis can strengthen lung function and reduce asthma. It may not be able to reverse all damage or issues, but it can make a difference.

* Conscious breathing can also positively affect the cardiovascular system. Your body needs a constant flow of oxygen to function properly. By getting more oxygen, circulation and blood flow improves.

* Conscious breathing forces you to breathe through your nose. Breathing through the nose is healthier. It can make your mouth less dry. A dry mouth can cause tooth decay and affect the overall health of the tongue.

* You might even reduce or eliminate snoring because, when you snore, you’re breathing through your open mouth. Even your relationships may improve with a decrease in snoring!

* Conscious breathing can enhance your sleep and give you energy.

* Conscious breathing can also affect your weight. Deep breathing can reduce snoring, which can affect the hunger hormones. When you snore, you don’t get enough rest, so the hunger hormones increase and cause weight gain.

4. How to practice conscious breathing. Conscious breathing requires you to focus on how you breathe. It makes you think about the process and regulate it. Conscious breathing forces you to live in the moment and enjoy it.

* You can become more aware of the process by putting your hand on your stomach. Relax and breathe in deeply through your nose. As you breathe in, your abdomen will rise. Then, pause and exhale gently. You can feel your abdomen go back down as you exhale.

* You can even practice conscious breathing using various rhythms and patterns.

* Try conscious breathing in a quiet room or area. Avoid interruptions from phones or other devices.

* Combining meditation with conscious breathing makes the technique even more effective.

Conscious breathing is a teachable process that is easy to learn. It can have a positive influence on many aspects of your life.

How are you going to use conscious breathing in your life, and what difference will that have on you? (Talk about that in the Personal Growth Cafe Community!)

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!