Tuesday, April 2, 2013

How to Boost Motivation



There are days when you will struggle to do even the easiest task. A short email can feel like an hour long torture session. These days can really test your will.
These rough days also give you a great opportunity to achieve significant personal growth at work. When you are struggling the most, you should rely on every resource you have.
I put together a list of 9 things you can do to shake off your blues and boost your motivation:

  • Make Someone Laugh
Enticing a laugh out of a friend is one of my favorite energy boosters. I’m not a comedian, but I do like to be goofy and let go of my serious side. A little silliness can make most people laugh. If you not a silly person then just strike up a light hearted conversation about family, sports, or movies. The laughs should come naturally and if they don’t, at least you got to know your co-worker a little better.


  • Drink Coffee/Tea
I’m not much of a coffee drinker; I like to drink iced or warm tea as a pick-me-up. However, when I’m at work and my energy is low there are times when I go for a cup of coffee.
Whatever your drink of choice may be, sometimes you just need an extra boost to bring that energy level up.

  • Find Purpose in Your Work
I’ve had plenty of terrible projects to work on at various jobs. One of my most dreaded was stuffing marketing bags by the 1,000s for an event. One year I had to stuff 3,000 bags with our newsletter, small flashlight, and a coupon. My neck, back and wrists were throbbing after it was all over. This tension caused a splitting headache for the drive home.
I vowed to find a mental hack so that this type of task did not feel so torturous. I almost gave up after trying various techniques that didn’t work, but then I tried the most obvious hack of them all. I looked for the reason why I chose to stay with the work. Whether I thought about the fact that I was making my boss happy, keeping my job so I could pay my rent, and developing my internal happiness during tough situations. I realized that it kept coming back to purpose. By finding a reason to stay engaged with my work, I was able to relax and not wish that I was doing something else.


  • Picture a Positive Outcome
Your motivation may be low because you can’t envision the outcome. Or maybe you see a finished product that looks terrible.
I have a friend who loves to draw, but every time he is asked to do a drawing he hesitates. He told me that the first thing that pops in his head is a disappointed face when he hands over the drawing to his client.
My friend is an amazing artist and yet he can’t envision the value that other people see in his talents.
Next time your motivation is low, try picturing the person who receives the finished project as being so happy that s/he can’t help but give you a big bear hug.

  • Ask for Positive Feedback
Many of us are too shy to encourage a compliment out of someone. It’s a shame because even a compliment that we fish for can boost us. So give this a try:
Don’t ask a boss or co-worker for an outright compliment, but talk about how you see yourself and ask them how they see you. 99.99% of people will start listing your strengths. If they start listing your weaknesses don’t cut them off. Just listen with an open mind and know that you can focus on the positive aspects after the conversation is over.

  • Apply an Eight Hour Habit Fix
Let’s say you procrastinate when it comes to writing certain emails. Today, just for today, you won’t procrastinate. No matter what type of email that you have to write, you will just do it.
You need to stop letting habits get in the way of accomplishing your goals. I would suggest a 30 day “habit fix” to make it permanent, but that requires a lot of work. Many of you don’t have time to focus 30 days on such a fix. So try 8 hours and see how you feel. Take one work day to focus on breaking a habit that you think is holding you back. Every time your attention slips away and you fall back into old habits, gently remind yourself to stay focused.
After your 8 hours is up, check in to see how you feel. Did you get more accomplished? Do you feel more relaxed, or are you more stressed? If it felt good then try a 30 day habit fix and see if you can’t make this positive habit a regular habit.


  • Clean Your Work Space
A clean workplace helps clear the mind. It’s hard to focus when you’re surrounded by clutter. There are more distractions to get lost in.
Try cleaning up your desk. Put away any extraneous papers, dust off your monitor, and clean up the files on your computer. Once you have a clear external area, it’s easier to deal with your internal decision making process.

  • Make a Short and Easy “To Do” List
Too many of us try to make a list that we can’t accomplish, then at the end of the day we feel depressed and unproductive. The reality is that we still got a lot done. Yes, we probably could have been 10% more efficient, but that doesn’t mean we should beat ourselves up. We need a little day dreaming to keep our creative juices flowing.
Try making a short and easy list that you know you will be able to accomplish. I know those of you who are “go getters” will try to push yourself to get more done, but try with all your might to refrain from doing this. A short and easy list makes the work seem possible

  • Reward Yourself for a Completed Task
You need to take time to feel good about the work that you do. If you are too busy rushing to the next thing then you aren’t soaking in the feelings that keep you motivated.

If you are reading this post and you got this far, I bet that you are a self motivated person. This goes double for you. You need to thank yourself for all your hard work because it’s the only way you know you will get rewarded. You can’t always rely on someone else, so…
  • Take five minutes and look back on your good work
  • Go for a short walk (Out in nature. It’s the best place to rejuvenate yourself)
  • Buy a healthy lunch that won’t weigh you down

You know the type of rewards you like best, so make sure to give yourself the time and attention that keeps you feeling good

Healthy Food: Myths and Facts #2



Pumpkins

Why they're super: This hearty, fiber-rich squash is packed with beta-carotene (converted to vitamin A in the body), which reduces the risk of developing lung cancer. The antioxidant activity of this vitamin combined with potassium, which may help prevent high blood pressure, makes it a nutritional superstar.
How to enjoy them: If you prepare a whole squash, toast the seeds for a delicious snack containing heart-healthy fats. The sweet taste and moist texture makes it ideal for desserts.

Quinoa

Why it's super: Packed with a variety of nutrients, including iron and copper, it's no wonder the Incas deemed this ancient seed "the mother of all grains." Quinoa contains all the essential amino acids, making it a complete protein (perfect for vegans and vegetarians). It is also a great source of magnesium, which relaxes blood vessels and has been found to reduce the frequency of migraines. Researchers have found that consuming dietary fiber, specifically from whole-grain products such as quinoa, reduces the risk of high blood pressure and heart attack.
How to enjoy it: Keep your ticker in top shape by substituting quinoa for rice or pasta in your next meal. It makes a great base for seafood dishes and mixes well with beans.

Raspberries

Why they're super: Tart, sweet, and incredibly juicy, just one half cup of these berries provides a whopping 4 grams of fiber and more than 25% of the daily recommended intake for both vitamin C and manganese. Raspberries also contain a powerful arsenal of antioxidants, including members of the anthocyanin family, which give raspberries their ruby-red hue and antimicrobial properties.
How to enjoy them: Try a few berries with your morning cereal or use them to add flavor to a green salad.

Spinach

Why it's super: Powerful antioxidants in spinach have been found to combat a variety of cancers, including ovarian, breast, and colon cancers. And it's good for the noggin: Research indicates that spinach reduces the decline in brain function associated with aging and protects the heart from cardiovascular disease. Although it contains relatively high amounts of iron and calcium, oxalate compounds bind to these minerals and diminish their absorption.
How to enjoy it: Spinach has a mild flavor, so spice it up with garlic, olive oil, and onions.

Sweet potatoes

Why they're super: Need a beta-carotene fix? Just one medium sweet potato packs over four times the recommended daily amount. These tasty tubers are also rich in potassium, inflammation-fighting vitamin C, and vitamin B6, which may prevent clogged arteries.
How to enjoy them: Boiling sweet potatoes may cause some of the water-soluble vitamins to leach out, so try them baked, roasted, or cubed, and added to soups or stews. If you need a boost of fiber, make sure to leave the skins on.

Turkey

Why it's super: A 4-ounce portion of turkey breast meat contains almost 50% of your daily selenium, a trace mineral that plays essential roles in immune function and antioxidant defense. Despite the claim that turkey meat causes drowsiness during the holidays, it actually contains high amounts of niacin and vitamin B6, which are important for efficient energy production and blood-sugar regulation.
How to enjoy it: If you roast a whole bird, make sure to remove any skin, which is full of saturated fat; try substituting ground all-white-meat turkey breast for ground beef in your favorite hamburger recipe.

Walnuts

Why they're super: One-quarter cup of walnuts supplies 90% of the daily recommended amount of omega-3 fatty acids, which aid in everything from maintaining cognitive function, to improving cholesterol and blood pressure.
How to enjoy them: Toss a few toasted walnut halves on your oatmeal (another heart-healthy superfood) or try them on your favorite salad for a tasty crunch.

Watercress

Why it's super: Just 1 cup of watercress supplies nearly 100% of a woman's recommended daily amount of vitamin K, which has been shown to prevent hardening of the arteries and is essential for strong bones. It is also a good source of vitamin A, a potent antioxidant.
How to enjoy it: Try these peppery leaves in place of lettuce in salads or sandwiches, or toss them in a quick stir-fry or soup.

Yogurt

Why it's super: Yogurt contains probiotics, which are bacteria that live in the intestine, aid in digestion, boost the immune system, diminish bad breath, and are even associated with longer life spans. A 1-cup serving also supplies one-third of your daily calcium requirement, as well as 14 grams of satisfying protein.
How to enjoy it: Opt for low-fat or nonfat versions to minimize saturated fat, and try substituting plain yogurt for a healthier alternative to sour cream. Lactose intolerant? Look for soy or rice milk varieties.

Credit:
Eat your way healthy
by MaryAnne Gragg

Healthy Food: Myth and Facts #1


           
Fruits and vegetables are great for your health—and even better for your waistline. But some fresh foods are more powerful than others.
Superfoods have more than their fair share of vitamins, minerals, and disease-fighting nutrients. Pack your meals with a nutritional punch by adding these wholesome choices to your diet.

Alfalfa sprouts

Why they're super: One cup of alfalfa sprouts has less than 10 calories, is virtually fat-free, and contains phytochemicals called saponins, which may protect against cancer and help lower cholesterol.
How to enjoy them: Enjoy their fresh, earthy crunch in salads or sandwiches, or atop a lean turkey or veggie burger.

Apples

Why they're super: Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.
How to enjoy them: Try throwing a few slices on your favorite sandwich or toss with field greens, toasted pecans, and a light vinaigrette for a delicious salad. With so many varieties available, you'll never get bored finding new ways to incorporate them into your daily diet.

Avocados

Why they're super: Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.
How to enjoy them: Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish.


Beets

Why they're super: Beets are loaded with antioxidants and have been found to protect against cancer, heart disease, and inflammation. Naturally sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.
How to enjoy them: Try finely grated raw beets in your salads or roast them along with sweet potatoes and parsnips for a colorful and flavorful side-dish—just keep in mind that certain cooking methods (like boiling) may decrease their nutritional value. And don't forget about the leafy green tops, which are rich in iron and folate, and can be prepared much like their cousins, Swiss chard and spinach.

Cranberries

Why they're super: Cranberries are renowned for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes? Cranberry juice has also been shown to make cancer drugs more potent.
How to enjoy them: Although available frozen year-round, enjoy these tart and tangy berries fresh during their peak season from October through December.

Flaxseed

Why it's super: Not only does flaxseed lower blood cholesterol and reduce the risk of heart attack, but it is also a rich source of lignan, a powerful antioxidant that may be a powerful ally against disease and certain cancers, especially breast cancer. Just 2 tablespoons of ground seeds (which are digested more efficiently than whole seeds) contain about 20% of the recommended daily fiber* intake and more than 100% of the recommended intake for inflammation-fighting omega-3 fatty acids.
How to enjoy it: Add ground flaxseed to baked goods for a nutty flavor or sprinkle it on top of your favorite cereal. It's also delicious when blended with yogurt and fresh fruit for a tasty smoothie.
*One word of caution: Incorporate flaxseed into your diet gradually as it can have a laxative effect.

Oranges

Why they're super: Just one medium orange (think tennis ball) supplies all your daily vitamin C, which is a dynamite immunity booster and cancer fighter. And consuming vitamin C is best done in its natural form: Italian researchers also found that test subjects had greater antioxidant protection after drinking orange juice versus vitamin C–fortified water. Plus, this sweet and tangy fruit is a good source of fiber, potassium, calcium, folate, and other B vitamins.
How to enjoy them: The tangy taste of oranges makes a great combination with other strong flavors, such as ginger and honey. Put them on salads, or use them in marinades and sauces for meats.

Papayas

Why they're super: Trying to get more vitamin C in your diet? One cup of papaya cubes supplies more than 100% of your daily requirement, as well as a hefty dose of potassium and folate. It is also a good source of vitamins A and E, two powerful antioxidants that protect against heart disease and colon cancer.
How to enjoy them: Savor the rich, buttery flesh of this tropical fruit in smoothies and salads, or simply scoop it out of the shell with a spoon.


Credit:
 Eat Your Way Healthy
by MaryAnne Gragg



What is Motivation?



Motivation is a psychological feature that arouses an organism to act towards a desired goal and elicits, controls, and sustains certain goal directed behaviors. It can be considered a driving force; a psychological drive that compels or reinforces an action toward a desired goal. For example, hunger is a motivation that elicits a desire to eat. Motivation has been shown to have roots in physiological, behavioral, cognitive, and social areas.
Motivation may be rooted in a basic impulse to optimize well-being, minimize physical pain and maximize pleasure. It can also originate from specific physical needs such as eating, sleeping or resting, and sex.
Motivation is an inner drive to behave or act in a certain manner. It's the difference between waking up before dawn to pound the pavement and lazing around the house all day. These inner conditions such as wishes, desires, goals, activate to move in a particular direction in behavior.
For me, in order to increase my motivation in study or while doing my tedious thesis, I listen to some studying music/song in YouTube. It totally helps me out. This is one of the Youtube Playlist that I normally use.