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How to Stop Being Obsessive Over Things

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Our minds are an enigma. Without them, we wouldn’t be able to learn new things, solve problems, or even feel emotions. We’d never feel happy, sad, angry, surprised, scared, or disgusted by an event that has just taken place before us. 

Emotions are a powerful thing, and they influence our actions and reactions. A common response to an unexpected circumstance is to begin obsessing over it, as we might feel out of control. Different people can obsess over different things depending on the individual, such as: 

  • Something work-related – perhaps we made an error and want to improve ourselves 
  • Someone in our life – a friend, family member or even a celebrity 
  • Hobbies and interests – collecting certain items, travelling, watching certain films or TV programmes

The key here is that we know we’re being obsessive, whether we know this ourselves or have been told so by someone else. An obsession can be addictive and difficult to overcome. Here are five ways for you to try and stop obsessing over things. 

1) Work Out What You’re Obsessing Over 

Any given obsession has a reason behind it, even an obsession as simple as something cultural like a book series. The key to figuring out why you’re obsessed in the first place is to determine the root of it and why you feel inclined to ruminate over it. 

It’s likely that there’s one aspect of your obsession you’re holding onto the most. This is likely what triggered the obsession in the first place. When it comes to a series of books, a person may become obsessed with it because of certain plot threads, characters, or the overall quality of the writing. Finding the part of your obsession that holds the most interest is useful when trying to let go. 

Try to pinpoint what attracts you to obsessing over something!

2) Write Things Down 

This doesn’t just go for those who have difficulty expressing their feelings. This seemingly basic solution is more effective than you might imagine. By simply jotting down any thoughts you have relating to your obsession, it will clear your mind of them and shift your focus elsewhere. 

As you begin to write down those thoughts and feelings, you’ll find that things become clearer. One thing will lead to another, culminating in an understanding of how and why you’ve developed this obsession. This can bring a sense of fulfilment and leave you with an answer! 

3) Distract Yourself 

As we all know, obsessions can become rather intrusive. We might find ourselves thinking about whatever it is we’re obsessing over day-in and day-out, hour-by-hour. Whether it’s something we really like or is a problem that we need to solve, we can’t help but constantly think about it. An obsession can become a distraction from important matters like our careers and family life, so the distraction needs to have a distraction for it! 

There are various different ways you can distract yourself from your obsession. Physical exercise will make not just your body, but your mind to focus on something else entirely. Don’t try simple walking or running, but instead aim for things like a team sport or rock climbing. Different media forms can also serve as a distraction, so try watching films and TV programmes, listen to music, or even play video games.

4) Look For New Interests 

This may sound like an obvious, clichéd solution, but the truth is it can actually work! A new interest, whether it’s a skill, a type of media you like, or even a hobby can wake up your brain. This can move your perspective away from your obsession and help you out of the doldrum you’re stuck in. A change in routine can help as well. 

Picking up a new hobby can help distract you from an obsession!

You might even try an activity that is the polar opposite of your obsession. This will feel like a breath of fresh air and a step in a different direction. Remember – variety is the spice of life! 

5) Distance Yourself From the Obsession 

Undoubtedly, it can be difficult to get over an obsession if the source of it is within arm’s reach, making it impossible to concentrate on any other topic or subject. This is why you should place a physical distance between yourself and the source, which will eventually lead to the mental distance that you’re really after. 

Obviously, this will be difficult at first, but your obsession will gradually weaken and you’ll find yourself no longer interested in it anymore. If the obsession is something physical, such as a person or a book you’ve been reading, keep them out of your sight altogether. 

Related Articles

These were just five ways to help you put an end to an obsession that you might have. If you want more advice on making lifestyle changes, contact us at Ceed today. 

How to Tap Into Neuroplasticity in Your Daily Life

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We all know the feeling of being stuck in a rut, far from reaching our full potential and feeling held back by repetitive, anxiety-filled thoughts. 

It might be difficult to see how making small changes like exercising, meditating or positive thinking could make a difference. This is because our current state of mind feels so fixed. 

It should come as great news then, that the scientific consensus today is that the structure of the brain is plastic. It can shift, rewire and adapt constantly. This phenomenon is otherwise known as neuroplasticity.  

Shake up the brain with neuroplasticity!

We now know that within our brain, neural pathways are constantly shifting and changing routes with new experiences. This means that our sense of self, happiness and the way we think are constantly changing.  

This also explains why we can never reach the elusive ‘end point’ where we are happy and contented, living our ‘best life’ under perfect conditions. Instead, our brain is constantly changing and adapting as we move through life. 

How Does Neuroplasticity Work?  

The benefits of modern behavioural therapy and wellness trends such as mindfulness, manifestation and positive thinking can all be understood by looking closely at neuroplasticity.  

By ‘working’ certain parts of our brain – returning to particular thought processes again and again – these parts of our brain develop just as a muscle would.  To be more specific, the neural pathways that make these thought processes grow physically stronger through use. This makes these thoughts easier to access next time we think of something related.

The more we encourage neuroplasticity in our brain, the more plastic our brain becomes. If the conditions of our life and our experience remains the same, so do our neural pathways and our thoughts. By giving our brain new experiences we can: 

  • Develop new neural connections 
  • Actually grow gray matter 
  • Guide our thoughts in a direction of our choosing – to be more positive, creative, proactive or efficient.  

Using Neuroplasticity in Your Daily Life   

There are two key aspects to tapping into neuroplasticity: shaking up the brain’s experience and conscious mental reframing.  

Conscious mental reframing allows you to shift your perspective on life and works best alongside shaking up your brain’s experiences. This puts your brain in a more plastic and flexible state of mind.  

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Our brain physically changes with new experiences! 

Shaking up the Brain  

The first step to taking advantage of your natural neuroplasticity is shaking up the brain with changing sensory input. All of the following are great ways to introduce something new to the brain, calling on little-used neural pathways and forming brand new connections.  

  1. Try Something New  

Trying new things throughout your life is the most helpful change you can make to boost neuroplasticity. The more you can immerse yourself in different environments and new experiences, the better for you and your brain. 

Don’t be afraid to make mistakes! It’s actually incredibly healthy for your brain and is a key source of learning. It doesn’t need to be way out of your comfort zone to be effective. Trying something new could as small as taking a different route home from work or listening to a new genre of music.  

  1. Form  a New Habit  

Adding a brand-new habit to your schedule is a great way of disrupting your brain’s daily experience and strengthening new neural pathways.  

This can bring a new perspective to other activities in your day as different parts of your brain wake up and neural pathways start firing. But don’t worry! If your newly formed habit doesn’t stick, feel free to drop it and instead categorise it under ‘trying something new’.   

  1. Learn a New Skill  

Learning something new, such as a language or an instrument, has been successfully shown to boost neuroplasticity. It increases the density of gray matter in the brain and creates abundant new neural pathways in the process. This leaves your brain in a better position to learn even more skills, take on additional fresh information and understand new ways to perceive the world.  

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Learning something new lights up new neural pathways! 

Read Now: Practicing Mindfulness in Nature: Sticking to the Present Moment 

Choosing the Brain’s Direction   

Next comes the second part of tapping into neuroplasticity: nourishing helpful neural pathways. By implementing structured, active positive thinking, you can make your brain more joyful, dynamic, productive and creative.  

The methods you could use to form more joyful neural pathways are endless, but some simple ones include:  

  • Practicing gratitude 
  • Reframing frustrating situations 
  • Finding and repeating positive affirmations you really believe.

Enhancing Neuroplasticity  

Our minds are constantly changing thanks to neuroplasticity. However, sometimes we need to be the ones to push for this change.

You’re already one step closer to unleashing your brain’s potential. If you’d like to take advantage of neuroplasticity and experience the positive impact it can have, it could be worth speaking to a professional about what tools are available to enhance your life.  

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For more professional advice about lifestyle changes, contact us at Ceed to speak to one of our life coaches.  

8 Quick and Small Changes to a Better Life

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It’s the little things we do that allow us to live a better life. You don’t need to go making big changes in order to see improvement. Small changes build over time and are less daunting at first. This can encourage you to continue and stay consistent in your changes. 

Science supports this theory. For example, research from Cornell University has found that small, easy changes are better for promoting weight loss. Making small initial changes can help motivate you to take on further changes to help better your life in the long run.   

Yes, we are all different. However, certain activities and behaviours have been shown to universally help people improve their overall well-being. If you’re searching for ways to help improve your life by making quick, small changes to your lifestyle – consider these eight tips and tricks. 

Don’t be overwhelmed. You don’t have to try all of them. Pick a few and work from there. Little steps will get you far. 

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Implementing little changes can have a big impact!

Smile More Often 

Smiling has been shown to significantly reduce stress, increase serotonin levels and even reduce how often we are feeling unwell. Smiling more often can also give the illusion that you look younger than you are – an added bonus! 

A Psychology and Ageing study showed that when a group looked at photos of happy faces, they guessed the age of the person lower, while photos of the same person with neutral or angry expressions were higher. 

Funnily enough, you don’t even need to mean it when you smile – you can fake it ‘til you make it. Research has shown that even a fake smile has positive benefits too! So, remember to get your smile on! 

Take a Morning Walk 

Going on a morning walk and building your routine around it can have amazing effects on your physical and mental wellbeing. Regular morning walks can even help you: 

  • Feel better physically and mentally, clearing your mind 
  • Lower the risk of heart disease, stroke diabetes and certain types of cancer 
  • Lower blood pressure 
  • Improve memory 
  • Increase energy 
  • Prevent weight gain 

Morning walks in particular tend to start and end your day in a good mood. Walking also helps you to feel sleepy, meaning you’re more ready for bed when the time comes. This also results in an overall better mood the next morning! 

Wear Suncream 

Most of us will (hopefully) put suncream on when it’s a hot and sunny day. However, you might want to start getting into the habit of putting it on every time you go outside. Not only will this help to keep your skin looking young and wrinkle-free, but it also will protect you against skin cancer.

It’s equally as important as taking a walk in the first place! This habit truly only takes a few minutes to implement, but its benefits are long-lasting.

Make sure you use suncream to protect yourself on your walks!

Spend Time Away from Social Media 

Social media is now an embedded part of our society. However, research has shown that social media can have a corrosive effect on mental health. For example, social media often causes us to produce an idealised image of ourselves and our lives. That action can indeed cause damage to our self-perception and happiness. 

Many people search social media for approval from others and absorb an unrealistic perception of how their life should be. This often results in a higher chance of developing symptoms of depression. Therefore, spending some time away or limiting your exposure to technology can help prevent this and boost your mental wellbeing. 

Drink More Water 

So I’m sure you’ve heard about needing to drink eight cups of water a day, right? Does it seem like too much? Well, research shows that drinking enough water can reduce the risk of depression and anxiety.

Even a case of mild dehydration can take its toll on our mental and bodily health. Losing just 1% of your body mass, which might occur as part of everyday living, can lead to a dip in mood and anxiety. 

Our brains are 75% water. It depends on proper hydration to function properly. So, it’s no surprise that a lack of water can cause our emotional processes to weaken.  

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Drinking more water every day can benefit your physical and mental wellbeing!

Set Reminders on Your Phone

Setting up reminders makes sense. We can’t remember everything! Offloading the responsibility of remembering certain tasks to your phone can free up mental space for other tasks. 

Even better, studies have shown how reminders can help us save more money, keep up with medical treatment and even be more charitable. What’s not to like about that? 

Learn How to Cook a Signature Dish 

Cooking can help boost your mood and improve your mental health. Cooking has been known to actually be used a therapy. There are therapeutic cooking programmes, culinary therapies and culinary mindfulness. 

All of these activities embody the same belief: the act of cooking at home can benefit your mental health. Cooking is an act of patience, mindfulness and an outlet for creative expression. You don’t need to be Gordon Ramsay – start small by learning one signature dish and practice perfecting it! 

Eat Without Distractions 

Distracted eating is incredibly common in our society today. Our lives have gotten so fast-paced that it seems indulgent to take time away from our day to eat without any distractions. Are you a distracted eater? Do these situations sound familiar? 

  • Eating breakfast in the car on the way to work 
  • Eating lunch at your desk 
  • Watching TV during dinner 
Reduce distractions while you eat for a more satisfying meal!

If you answered yes to any of these, you are a distracted eater. But you are definitely not alone! Try to stick to set meal times and eat without any of these distractions. It helps with mindfulness around food and can help prevent overeating. 

Remember, taking small, achievable steps towards your goals makes you more likely to succeed in achieving your goals.

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For further advice from our professional lifestyle coaches, contact us at Ceed today!  

Neuroplasticity: Better Your Brain with Positive Thinking

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When we think about how the brain develops, it may seem like common sense that development stops after childhood. We all grow up with the understanding that at around eighteen, our personality traits are set in stone, our learning ability slows down and we become ‘us’ for good. 

Traditional forms of therapy are built on this view, often characterising us as doomed to repeat patterns throughout our lives. But over the past thirty years, neuroplasticity has informed modern behavioural therapy and come to transform how we understand the brain.  

Get a fresh outlook with neuroplasticity!

The most popular form of modern therapy, cognitive behavioural therapy (CBT), focuses on changing patterns of thought and behaviour through repetition – by tapping into neuroplasticity.

When we understand how neuroplasticity works, we can see that positive thinking isn’t just a buzzword. Our happiness, outlook and sense of self can change dramatically through how we choose to use our brains.  

Read Now: A Happy Diet: 9 Foods Proven to Lift Your Mood

What is Neuroplasticity? 

Something has plasticity when it can be bent, shaped and altered. Neuroplasticity describes the changeable nature of our brains. 

The building blocks of our brains are neurons, which connect to form neural pathways. These pathways pass information around the brain, constantly firing in different combinations. A pathway grows stronger when we use it more and weaker when we use it less, much like a muscle can grow stronger or waste away.

When we feel hopeful, neurons responsible for hope fire together and bond, creating a stronger pathway. So, the more we feel hopeful, the stronger that pathway grows and the more our brain will take that well-exercised route.  

Positive mental habits can guide us through life!

Positive Thinking – Not Just a Buzzword 

Positive thinking has a bad reputation with many as just a surface-level fix for problems. However, neuroplasticity and an understanding of cognitive behavioural therapy (CBT) show us that positive thinking has the right idea. 

Thanks to neuroplasticity, we know that the brain can make dramatic changes at any point in our lifetime if we change our environment and what we input enough.

Thinking positive thoughts alone is unlikely to create lasting change, especially if you’re coming from a rut, or a place of feeling stuck. Instead, creating a structure to exercise your brain in this way can produce visible effects and help you to persevere.  

Read Now: How to Uncover Inspiration

3 Ways to Think Positive

When done right, positive thinking can call on little-used neural pathways and form brand new connections, drastically changing our experience of life.  

Here are three ways to use positive thinking and neuroplasticity. 

1. Daily Gratitude  

Taking time daily to cultivate gratitude is an effective and short-term way to see a meaningful shift in mindset. Daily gratitude involves spending time listing aloud or preferably writing down the things you are grateful for.  

You should ideally do this once a day, either morning or night.  It can include big, sweeping statements about your life, or very small things like the pen you’re writing with. Begin each sentence with “I am grateful for”, for example: 

  • I am grateful for the dinner I ate this evening.
  • I am grateful for the sun coming out on my way home today.
  • I am grateful for the people in my life.
Expressing gratitude trains the brain to look for the good in life.

Spending time focusing on gratitude practices framing life in a positive light. It’s less about creating a well-written list that will stand the test of time, and more about spending time actively looking for the good around us.  

In time, expressing gratitude for life daily rewires the brain to place its focus on what makes us happy, rather than what’s not enough in our lives.  

2. Reframing Difficult Situations  

When faced with a problem, the best thing to do is to work out how to tackle it. Instead of jumping to negative dead-end conclusions, try to break down the problem at hand and perceive it in a manageable way. By doing so, the brain learns to creatively find answers and solutions.   

A great way of making difficult situations more manageable is to try interpreting them in a different way. For example, instead of becoming frustrated when your route home is delayed, you could choose to focus instead on how you have more time to listen to that new podcast you’ve been meaning to tune into. Or perhaps you could take a different route home and experience something new.  

The more we can adopt an optimistic approach to our everyday problems, the better. With practice, you’ll find that your brain is less likely to go down negative pathways in the future. 

Read Now: How to Get Out of a Funk

3. Repeating Positive Affirmations  

A positive affirmation is a phrase you can say to yourself to remind yourself of your value and ability. Positive affirmations move your thinking along a neural pathway connected to a positive feeling such as hope, self-belief or love, and strengthen these pathways. 

They are both useful to repeat when you find yourself agreeing with negative thoughts about yourself, and when you are feeling confident and optimistic, in order to reinforce this outlook. 

In order for an affirmation to work, the brain has to really believe it, and this means tailoring affirmations to apply to your experience rather than something generic. Here are some tips to find personal affirmations that your brain truly believes:   

Boost your mindset with positive affirmations!
  • List a few of your good qualities – “I am…”  
  • Identify a problem you are facing, what qualities are needed to tackle it, and affirm that you have those qualities – “I can…”  
  • Think about something you’d like to achieve – “I will…”  

Read Now: How to Improve Your Productivity with Neuroplasticity

To Sum Up… 

Neuroplasticity brings the wonderful knowledge that far more is possible than we thought. The science of neuroplasticity shows us an optimistic view of human nature with a real sense of opportunity.  

By creating a structure around yourself that supports thinking and acting in joyful, positive ways, you can build a dynamic and happy brain able to take on any challenge. 

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Need help building new habits and making a change in your lifestyle? Feel free to reach out and contact us at Ceed today! 

4 Great Techniques to Boost Your Short-Term Memory

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The feeling is all too familiar – there’s something we need to remember, but it’s just out of reach. Perhaps we knew we’d need to remember it, maybe we even made a note of it, but today we can’t seem to conjure it to mind.

It’s proven that one day after learning something, 70% of the details are lost, with only a few key points still accessible off the top of our heads.

Recall details on the spot easily with memory techniques!

This can be a problem for efficiency at work, studying for exams and keeping on top of daily tasks. There’s nothing more frustrating than forgetting something vital right when we need it! 

However, if you feel “stuck” with a bad memory, there’s good news ahead! The following techniques can open a world of mental ‘storage’ previously unfamiliar to your brain, whether you want to:

  • Learn to give a flawless speech or pitch without notes
  • Remember the details of your to-do list
  • Generally optimise your efficiency when taking on new information.

Read Now: Mindfulness at Work: How to Increase Productivity

How Does Short-Term Memory Work? 

When we use our short-term memory, we hold a small amount of information in the mind so it is readily available for a short period.

Short-term memories are converted into the more useful long-term by a process called ‘encoding’. Techniques that really boost memory focus on this conversion from short- to long-term, finding ways to make information memorable and appealing to the brain so that it sticks. 

These techniques work for memories that last hours or days as needed, such as a shopping list, knowledge for an exam or the take away from a meeting.

Read Now: How to Improve Your Productivity with Neuroplasticity

Four Techniques for Improving Memory  

The following are some effective ways to remember anything, from your to-do list to the name of a new colleague, to the key points and flow of a speech you need to give.

  1. Chunking 

Short-term memory has a limited capacity. About seven items has been found to be the magic number we can hold in our head, readily available for recall. While this isn’t too flexible, we can embellish the list by adding items through “chunking”.

Group items to keep them in mind for longer!

You may have seen a waiter remember an order longer than seven items without jotting anything down. In this case, it’s likely they were “chunking” the items: three starters, four mains, four drinks, two side dishes. 

By finding similarities between items in a long list and categorising them, you’ll be able to hold far more information on the cusp of your mind.  

  1. Creating an Image 

Instead of remembering a word or phrase on its own, deeper processing occurs when we link new info to an existing network of information in our brain. This is how a mnemonic like ‘Never Eat Shredded Wheat’ to remember the compass works.

It might seem like you’re remembering two pieces of information instead of one, but memories with more connections to other memories are less likely to get lost or replaced.  

A way of connecting information that really catches the brain’s attention is creating an image in your mind. By visualising an image when saying a word, you are encoding information in two ways. You also connect to your visual-spatial network, one of the most important ways your brain processes the world.  

This can be used to remember just about anything including a list of unrelated items, such as a to-do list: 

  • Food shopping 
  • Get petrol 
  • Renew house insurance 
  • Send a birthday card.

You could combine these four items into one image: a can of petrol and a birthday card on a shelf in a supermarket, being browsed by an insurance broker. Sometimes the wackier the visual, the more memorable for your brain.  

A strong visual can make new info memorable!
  1. Creating a Story 

Another great way to build strong associations is by creating a story around new information. For something simple like a password, a descriptive sentence around the word can help your brain to embed the new information.

For example, if your password is ‘Frogleap85’, you could choose the sentence: “85 little frogs leap over the gurgling stream”. This creates a richer memory and stronger semantic connections. 

In a longer form, you could create a story to guide you through the points of a speech you need to give or a process you need to remember. Get as descriptive as you like and picture the story in your mind’s eye as you write and recall it.  

Getting creative when memorising something can help it stick! 
  1. Remembering Before Sleep 

In his TED talk on improving memory, Krishan Chahal explores how we can improve our overall memory by training the subconscious to pay attention. If every evening before sleep we try to recall what happened in our day, step by step from when our feet hit the ground in the morning, we can see remarkable changes in how much detail we remember.  

This is great for a regular activity which you find particularly hard to pay attention to, such as an uninteresting weekly training session or meeting. Before sleep, try recalling this period of the day in as much detail as possible.

This in turn programmes the mind to put your attention where it’s needed the most, so you can find yourself more engaged and attentive next time and take away everything you need. 

Read Now: 8 Quick and Small Changes to a Better Life

To Sum Up…

Feeling stuck with a “bad memory” doesn’t have to be a signed fate. By making stronger associations when memorising something, you can keep all kinds of information readily available at the surface of your brain. 

To truly help the brain, make sure you maintain a healthy diet and exercise, as well as seek out learning throughout your life. Neuroscientists agree that the most effective way of boosting memory and brain function is a healthy, engaged lifestyle.  

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Discover more about making lifestyle changes by contacting our life coaches at Ceed today.  

Why Rest is Important for Productivity 

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Rest is often regarded as a reward for hard work. It’s something many people skip in favour of working long hours, or only allowing for it when their workload permits. It’s easy to forget that rest is a biological need that shouldn’t be seen as optional.  

How to get better rest for productivity

In today’s late-capitalist society, so much of our daily lives centre around work - to the point where you feel unworthy of rest after a non-productive day. But rest is the body’s natural state. It’s the baseline we fall back to when you remove all external influence. So, rest shouldn’t just be a reward, it should be a given. No matter the level of productivity you’ve achieved, everyone should allow themselves regular rest.  

With proper restorative rest, you allow your mind and body to recover from periods of work. This has the beneficial result of greater productivity and a more balanced work lifestyle. But it’s important to remember that rest isn’t simply the absence of work, it must be a deliberate action so that you can reap the benefits.  

You must rest with intention. Don’t allow yourself to be consumed by the stressors of life, or to just idly scroll on social media – these don’t allow a proper restorative state of rest.   

Below are recommendations from Alex Soojung-Kim Pang’s book  Rest: Why You Get More Done When You Work Less on how to encourage productivity from your rest: 

Start an early morning routine    

By starting work early, you harness the period of time when your creativity is at its peak – straight after rest. This allows you to produce a higher quality of work and to tackle your most challenging work before you begin to flag as the day progresses.   

Stopping at the right time    

In today’s culture, many people default to working long continuous hours in an effort to be productive. However, this really just leads to stress, burnout and poor performance.   

A great way to be intentional in your rest is by being deliberate in where you choose to stop and take a break. The best time to do this is actually when you still have energy left and can see the next step in your plan. Many overstep this and only stop once they’ve exhausted all efforts, which can be detrimental to their productivity when they pick things back up.  

The reason for this is because by stopping when you know your next move you allow your brain to prepare while you take restorative rest. This can actually energise you for when you next resume work. As it eliminates the taxing task of discovering what needs to be done next, which can lead so many to dread working again after they’ve rested.   

Walking  

Walking can be a good way to intentionally rest as it removes all distractions and gets your body moving. It allows you to relax, increases the blood flow to your brain and increases creative thinking, all of which is vital for resting between work.   

A study from Stanford University tested divergent thinking in participants when walking or seated. It found a 60% increase in creative output from participants when walking. So, by implementing a daily walk into your routine you could greatly improve your creativity and problem-solving skills while at work.  

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Napping    

Napping is another key method of restorative rest that shouldn’t be overlooked. The National Sleep Foundation recommends up to thirty minutes of napping to restore alertness, enhance performance and reduce accidents in the workplace.   

Naps are a perfect way to restore depleted energy and combat the afternoon fatigue that so many experience during the workday.  

And with the work from home movement still going strong in the wake of the Covid-19 pandemic, more of us than ever have the ability to nap during the workday. Or for those that do still commute to the office, many companies, like Google and Ben & Jerry’s, have embraced the benefits of napping at work and offer nap spots to their employees.   

Sleep   

Of course, the ultimate form of rest is sleep, so it’s vital that you get a good night sleep. The health benefits of sleep are tenfold, and studies have found that poor sleep compromises memory, alertness, decision making and problem-solving. A lack of all of these things will have a direct detrimental impact on your productivity.  

Aim to get a minimum of seven hours of sleep each night so that your body can fully rest and your brain can enter slow-wave sleep, which restores brain function and increases energy and alertness the next day.  

While rest is without a doubt an important element for increased productivity, it’s essential to treat rest as an equal partner to work. Don’t just rest as a plan to be more productive. This mindset can be detrimental as you run the risk of avoiding true restorative rest as you’ll always be in work mode. Make sure to rest because it’s what your body needs!  

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For any more help on rest and productivity, contact us here over at Ceed. 

10 Ways to Make the Most Out of Your Mornings

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For a large number of us, the morning is spent struggling to get out of bed. Then, when we do manage to wake up, we’re groggy and grumpy. Are you someone who can’t shake the feeling of sluggishness, even if you’ve gotten enough sleep? Well, perhaps there’s a way to banish this morning fatigue and start the day with the energy you need. Here are “10 Ways to Make the Most out of Your Mornings”. 

1. Don’t hit snooze! 

Giving yourself a few extra minutes of sleep may seem like a good thing at the time. However, you’re probably doing more harm than good. Those few extra minutes actually tend to be low-quality, otherwise known as light sleep. This is because it’s not long enough for your body to go through another sleep cycle which tends to take around ninety minutes.  

Here’s a tip: Instead of hitting the snooze button, again and again, dozing off into fragmented sleep: try the ninety-minute sleep cycle hack by setting two alarms. Set one for ninety minutes before you want to wake up, and one for when you actually do.  This will enable you to sleep through a full sleep cycle, allowing yourself the time to let your body wake up.  

2. Drink a glass of water  

Drinking water as soon as you wake up spikes your energy levels physically and mentally. Medical research shows that dehydration can make you feel tired even when you’re rested. Even in mild cases, dehydration can trigger feelings of tiredness, changes in cognitive ability and mood disruptions. 

Here’s a tip: If you still can’t shake the morning grogginess, try upping your intake of water throughout the day.  

3. Eat a proper breakfast 

As much as we hate to admit it…our parents and teachers were right. Breakfast might actually be the most important meal of the day.  Eating a full nutritious breakfast will help you feel more energised throughout the day, setting you up for success right from the start.  

Research shows that skipping breakfast can negatively affect your energy and ability to pay attention during the day. Remember: food is fuel. 

Here’s a tip:  Trying to eat fatigue-fighting foods. These include lean proteins, whole grains, nuts and low sugar fruits.  Some quick options are: 

  • Cereal with fruit and yoghurt 
  • Scrambled eggs, toast and fruit 
  • Oatmeal with raisins 
  • Wholegrain toast with peanut butter and fruit 

4. Prepare the night before 

Mornings can be chaotic at the best of times, but preparing the night before can be a major step towards a productive morning routine and making the most out of your mornings. 

Eliminating these decisions being made in the morning can make them go smoother. Preparing the night before can include: 

  • Planning out next day’s tasks 
  • Laying out tomorrow’s clothes 
  • Knowing what you’re having for breakfast 
  • Having your laptop and briefcase ready and waiting by the door 

5. Get your body moving 

Set the simple goal of moving your body in some way in the morning. This will help get your blood flowing and give your body a natural boost of energy. Research has found that people who exercise during the day have more energy and a more positive outlook, both of which are critical to being productive.  

Here’s a tip: Stretch out your tired body with yoga. This will help reactivate your muscles and release energy-stimulating endorphins. Just twenty-five minutes of yoga in the morning will help boost energy levels and brain function.  

6. Write a to-do list for the day 

This may seem obvious, but writing out your responsibilities for the day can help you stay focused and productive. By taking a few minutes each morning to create a to-do list for the day, you can feel more accomplished and get a lot more done. There’s nothing more satisfying than ticking off a completed task on your list. 

Here’s a tip: Keep your list short. You might find yourself overwhelmed and if you don’t think you can pull it off, less committed to finishing it. 

7. Tidy up your home/workspace 

Rest assured; this does not call for a full-scale tidy up. However, a little morning clean can leave less room for stress for the rest of the day. It also makes a big difference to your ability to concentrate, therefore helping you stay productive for the rest of the day. 

Some ways to fit decluttering into your morning routine include: 

  • Cleaning out the fridge while your coffee brews 
  • Taking the rubbish out as you leave 
  • Get your dirty laundry together before a shower 
  • Making your bed as soon as you wake up 

8. Avoid having sugar before lunch 

Sugary items can lead to classic blood sugar spikes, and where there is a spike, there’s also a drop. This will leave you feeling drained. Try avoiding items like sweetened coffee drinks, pastries and sugary breakfast cereals. 

Here’s a tip: Keep whole foods, like fruits and nuts, on hand for easy access. 

9. Put on an outfit that makes you happy 

Many of us find joy in putting on a nice outfit. If a particular clothing item gets you in a good mood, then by all means, put it on! Researchers that study links between clothes, brain activity and productivity have long found that dressing up for work can improve your performance.  

Here’s a tip: Pick out your outfit the day before. This will make your morning less stressful. 

10. Get some Vitamin D 

Go outside! Absorbing vitamin D from the sun’s rays is a natural remedy for happiness. Go take advantage of it! Do this by going for a walk in the sun, or bask in the light from a window. This will energise you for the rest of the day. 

Here’s a tip: Consult a health professional about potentially taking Vitamin D supplements to help improve your mood and overall bodily health. 

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For further advice from our professional lifestyle coaches, contact us at Ceed today! 

Can You Be Content and Happy as an Introvert?

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If you’re an introvert, you may find that daily life can sometimes be overwhelming and draining. 

That’s why performing your own self-care in order to soothe stress and keep your energy levels up is essential. 

For introverts, self-care is all about creating a healthy balance. This is done by acknowledging your need for time alone. It is important to learn how to prioritize your physical and mental wellbeing, despite your work responsibilities and social obligations. 

Studies show that extroverts come out ahead in feelings of contentment. However, there are many ways introverts can increase their happiness and improve their overall wellbeing. Here is An Introvert’s Guide to Wellbeing and Happiness. 

What Does Being an Introvert Mean? 

According to the American Psychological Association (APA), introverts usually tend towards the internal private world of one’s self and one’s inner thoughts and feelings.  They are typically more withdrawn, reserved, quiet and prefer working alone. 

Unlike extroverts, introverts obtain their energy from within. Highly stimulating situations with lots of social interaction are often draining for them. While introverts are generally likely to report lower levels of happiness than extroverts, this does not mean that introverts are unhappy. 

In a recent global study, it was found that 56.8% of people around the world prefer Introversion. Therefore, it is extremely beneficial to many of us with introverted tendencies to learn how to enhance our own happiness. Here are a few tips to help. 

How Introverts Can Increase Their Happiness and Improve Their Overall Wellbeing 

1. Make sure to give yourself plenty of time to wind down and process 

Introverts are wired to process ideas and events deeply. This means introverts may feel very drained from a wide array of things. For example, a stressful day at work, a heated conversation with a significant other, or walking through a crowded space. Therefore, it is important for introverts to allow themselves time to wind down and recharge their energy. 

Allowing for time to unwind means introverts can fully comprehend what they have just experienced. It can lower their stimulation level to one that’s more comfortable and sustainable for them.  Without this downtime, introverts will likely find themselves feeling drained, irritable and even physically unwell.  

2. Embrace your introvert strengths 

Introverts possess a lot of strengths that are often understated. The more extroverted among us are often described positively as outgoing, energetic and bubbly, whereas introverts are associated with being shy and being antisocial. However, introverted behaviour does have many benefits. 

Introverts tend to be better problem solvers, perform better academically, display stronger regulation of their behaviour, and are less likely to take risks that may cause them harm.   Furthermore, the association of introversion with being shy and antisocial is simplistic and untrue. 

Many introverts may feel confident and at ease around people, however, they require more alone time to balance out the energy they spend in social situations. There are many popular myths in existence surrounding introverts, however, most of them are easily debunked. Remember, being an introvert is not a bad thing, so embrace your introvert strengths! 

3. Have meaningful conversations 

Small talk is a skill many introverts have to force themselves to learn. How was your weekend? What’s new with you? How’s the family?  However, this doesn’t mean introverts don’t try to avoid it. By definition, introverts are individuals who get easily worn out by socializing. Many introverts crave deep meaningful conversations rather than surface-level small talk. 

With their limited “people” energy, introverts have little desire to spend it on gossip or talking about the weather. Introverts need something more. Whether it’s diving deep into someone’s interests or their relationships with questions like, what’s your philosophy in life? What’s one thing you would like to change about yourself? How are you a different person today than you were ten years ago? 

Not every conversation has to be soul-searching or deep, but without those raw intimate moments, introverts can feel unhappy.  

4. Give yourself space to deep dive into your hobbies and interests 

Having time alone to focus on your hobbies and interests is extremely important for introverts. It allows them to recharge their batteries. Sometimes we just need to relax and pamper ourselves. Remember to schedule a time to indulge in activities you find rejuvenating: whether it’s binge-watching your favourite TV show, reading a captivating book, or just having a relaxing bath. 

Doing so will allow you to enter an energising state of flow in which you are fully immersed in an activity and enjoying the process. This is extremely important for many introverts because, without this energising state of flow, they won’t feel happy.  

5. Surround yourself with people who understand that you need time alone 

For introverts, socialising is all about dosage. Therefore, we need the friends and loved ones in our lives to understand that sometimes, or even quite often, we need time alone. Make sure to communicate to people what you need. 

“I need some time to be alone” doesn’t mean “I don’t want to spend time with you”. It means that you want to take care of yourself so that you can enjoy the time you spend together. Surrounding yourself with people that understand you need some time alone will give you the support you need to live your best life. 

6. Don’t try to be someone you’re not 

There’s no doubt that some of us enjoy our own company and prefer indulging in solitary activities such as writing or reading. However, a fair degree of social programming and other societal expectations can make this seem unnatural to others. 

Don’t try to be someone that society or other people want you to be. Listen to your inner voice. Embrace your introversion. Extroverts and introverts can learn much from one another. Each personality type has its own unique character and skill. The world needs a combination of the two, so don’t try and be somebody you’re not, be somebody you are. 

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For further advice from our professional lifestyle coaches, contact us at Ceed today! 

How to Achieve the Perfect Work-Life Balance

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Finding the perfect balance between your professional and personal life can be challenging, but it’s essential for your overall well-being. Our drive and desire to achieve professionally can often harm our own successes. 

Creating a perfect work-life balance will improve not only your physical, emotional and mental well-being but it’s also crucial for your career. If you’re struggling to achieve the perfect work-life balance, you’re not alone. Here are some useful tips to help you achieve the perfect balance! 

1. Manage Your Time 

Time management is key. This will determine the work-life balance you maintain each day. Ways of improving your time management include: 

  • Create a timeline of your activities for one week. Make sure to include family commitments 
  • Prioritise your tasks in accordance to their importance 
  • Avoid multitasking. Focus on one task at a time 
  • Learn to say “no” 

We don’t have unlimited hours in the day. Be honest and let people know if you can’t take on additional tasks at the moment. Remember, your time is valuable! 

2. Set Specific Personal and Professional Goals 

There are many benefits to setting specific personal and professional goals. When your goals are clearly articulated, you can complete tasks with a strong sense of direction and a better focus. Take your list of priorities and turn them into specific and measurable goals. These can include: 

  • Walk thirty minutes a day, five days a week. 
  • Speak to a family member for an hour once a week. 
  • Take twenty-five minutes once a week to reflect on success and achievements.  
  • Decrease a website’s bounce rate by 10% in six months. 
Setting goals for a better work-life balance is key!

Read now: How to Build Effective Short-term and Long-term goals 

3. Ignore Perfectionism 

Moving through the challenges of perfectionism is difficult. Here are some tips to help you achieve this: 

  • Practice self-awareness. Remember that you already possess some level of self-awareness to realise that perfectionism is causing issues for you.  
  • Realise that no one is perfect. 
  • Never compare yourself to others. You are on your own journey. When you compare yourself to others, you’re only setting yourself up for disappointment.  
  • Set realistic goals and remember to reward yourself as you achieve them. 

4. Establish Boundaries 

Setting boundaries between work and home is important in achieving the perfect work-life balance. This can be done by: 

  • Establishing fair and realistic limits on what you will do / will not do both at work and at home. 
  • Communicate this clearly to your supervisor, coworkers, partner and family.  

For example, a boundary you could set is not checking or responding to work-related emails whilst at home.  

5. Leave Work at Work 

Disconnecting from work at home isn’t easy. To get the most of our time off and leave work at work we need to be deliberate in how we end our days. This can be done by: 

  • Writing tomorrow’s to-do list today. 
  • Remove the expectation of thinking about work outside of work hours. 
  • Make time for your interests and pursue your hobbies. 

6. Make Time for You 

Making time for yourself and doing things that you love is important. Doing so will energise and refresh you. It will also enable you to nurture your creativity which is extremely beneficial in the workplace. Remember to give yourself a relaxing break and enjoy yourself at least once a day. This can include: 

  • Going out for dinner with friends or family 
  • Catching up on your favourite show 
  • Reading a book 
  • Having a relaxing bath 
  • Going for a dog walk.
Relaxing is essential to staying energised!

7. Work Smarter Not Harder 

The skill of being able to use your time more efficiently is one that everyone could benefit from. Working smarter, not harder involves managing your time better, knowing what needs to get done and when, and making most of the tools that will keep you on track. Here are some ways to achieve this: 

  • Batch similar tasks together. 
  • Take more breaks. 
  • Turn off notifications. 
  • Track your time and review your productivity. 
  • Stop multitasking. 
  • Unload your more pressing tasks by doing them first. 
  • Trim your to-do list by removing less important tasks. 
  • Plan tasks based on your energy levels. 

We tend to ignore our energy levels when planning our work. However, being mindful of this can be extremely beneficial in regards to productivity. Everyone’s energy spikes are different. Whether you’re more productive after lunch or first thing in the morning. Determine when your energy spikes are and plan your tasks accordingly. 

8. Unplug from Technology 

Our phones and technology follow us everywhere. This means our ability to disconnect from work is increasingly difficult. However, unplugging from technology is achievable. Here are some tips to help you get started: 

  • Switch off your phone for a couple hours each day. 
  • Enjoy some tech-free activities, like switching off technology at dinnertime. 
  • Prioritise human connection. 
  • Set up a Digital-Free Zone in your home. 
  • Create non-negotiable working hours. 

Read now: The Impact of Screen Addiction on Health and Well-being

9. Take Care of Your Health 

Your health should always be your number one priority. A healthy lifestyle is fundamental to coping with stress and to achieving the perfect work-life balance. Neglecting your physical, mental and emotional wellbeing will see both your personal life and work-life suffering. Take care of your health by: 

In order to achieve balance, you need to take care of your health!

10. Rest 

There are many benefits to a good night’s sleep (internal link to Why Understanding Sleep is Crucial to your Wellbeing). While you sleep, your brain works to restore your mind and body. This involves processing your emotions and what you’ve learned during the day. Receiving more sleep can improve your memory which may help you perform better at work and in your day-to-day life. The following techniques may help you achieve a good night’s sleep. 

  • Avoid screen time for an hour before bed. 
  • Reduce your caffeine intake. 
  • Avoid liquids before bed. 
  • Implement a morning and night routine. 

Read now: Why Understanding Sleep is Crucial to Your Well-being

By implementing a routine in the morning and evening, you are supporting the hormones that affect sleep, manage stress levels and help you feel rested and energised throughout the day. This will help you achieve the perfect work-life balance.

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If you need help achieving the perfect work-life balance, we’re here to help! Reach out to one of our experts here at Ceed today! 

How to Manage Your ‘Winter Blues’

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It’s that time again. The leaves are falling. The days are becoming shorter. The weather is growing colder. Here it is; the season of change. 

This time of year may be exciting for some; warm baths, pumpkin-spiced everything, cosying up by the fire and the fun of Christmas. However, for many of us, as we add more layers to our clothing, we also add layers of anxiety and distress. 

If your mental health is affected by seasonal change, you are not alone. It is common that as daylight slips away, so does a lot of our emotional wellbeing.  

While many of us recognise mild forms of seasonal blues that we feel during the autumn and winter months, some experience Seasonal Affective Disorder (SAD), also commonly known as seasonal depression.  This is unsurprisingly found most commonly in regions farther from the equator (in cooler climates).  

Symptoms of seasonal depression include: 

  • Prolonged low mood 
  • Oversleeping 
  • Low energy and irritability 
  • Anxiety 
  • Body weight changes 
  • Withdrawal from social situations 
  • Difficulty concentrating 
  • Feelings of hopelessness

Remember, it’s normal to experience days when you just feel “down”. But if you notice that those feelings are continuing for days at a time with no motivation to do the things that you usually enjoy, it may be a good time to seek support.  

But for those of you who catch yourself fondly reminiscing of the warmer months and feel that you could benefit from some advice on how to cope with your winter blues – here are some top tips to help you get through it! 

If you miss the sunshine… 

… you’re not alone! 

Lack of sunlight is one of the most common difficulties people experience as the seasons transition from warm to cold. As the seasons change, so does our exposure to vitamin D. 

For optimum health we need to make sure we are receiving enough all year round. This is because vitamin D plays a vital role in activating the so-called happy hormone, serotonin. If you feel low or irritable, it could be a sign that you are deficient in vitamin D.  

TRY THIS: 

  • Go outside 
    Wherever possible, spend time in the natural daylight. This can include going for a daily walk or getting your daily coffee.  
  • Sit by a window 
    This could be applicable for a number of activities, such as working or reading by a  window.  
  • Visit a greenhouse or conservatory 
    If the cold, wet weather is putting you off spending time outside, this is a great compromise! 
  • Consider using Light Box Therapy 
    This involves using a special lamp called a light box for around thirty minutes to an hour each morning. This will simulate the sunlight that you’re missing during the darker winter months, increasing the production of serotonin whilst also decreasing the production of melatonin, a hormone that makes you feel sleepy.  

If you miss being active… 

… it’s time to find enjoyable ways to get out and move your body during the cold-weather months! Don’t just huddle up by the fireplace. Get moving to start feeling your best!  

TRY THIS: 

  • Find a fun activity 
    As the seasons change, it may be time to explore new outdoor activities such as ice skating, sledding or hiking. 
  • Go for a walk in a shopping centre 
    If the cold is too much to bear, try finding indoor places to help you remain active such as a shopping centre. 
  • Workout at home 
    Exercising at home can be convenient AND fun! Even if you don’t have a home gym, you can find some free workout videos on YouTube. 
  • Bundle up and walk around the neighbourhood 
    Put on your thickest coat and enjoy the cold, brisk wind on your face. If you’re a dog person but unfortunately don’t have a dog, you could even ask your neighbour to take their furry friends for a walk to lighten your mood. 
  • Explore festivals, markets or other outdoor events in your area 
    This time of year has plenty to offer, like Christmas markets and food festivals. Be sure to take advantage of them! 

If you miss being social… 

…plan ahead and organise activities to fill that social calendar! 

Many of us will sympathise with the cold-weather hibernation struggle. As nice as it is to be wrapped up on the sofa watching an entire season of a Netflix show, this can be a recipe for social isolation. 

Socialising plays a huge role in our health and wellbeing. It brings us pleasure, helps us stay active and fights off feelings of withdrawal or isolation. However, many of us fail to fulfil our social needs in the cold days of winter.  

TRY THIS: 

  • Stay connected and socialise with friends and family 
    Keep it simple. Pick a day each week to meet for coffee, or just enjoy one hour each week catching up with them. A simple call or text will work just as well! 
  • Take a class or start a new hobby 
    Classes can offer a great escape during the cold months, whether it’s cooking, dancing or any other kind of class. Enrolling in a class is a great way of meeting new people and gaining new friends. 
  • Get involved 
    Getting involved in your local community is a great way of fulfilling your social needs. Lend a helping hand. Consider what you’re passionate about and find a local organisation that could use your talents and helpful hands.  

And finally… 

Try your best to have perspective. This may be hard when you’re feeling down, but it is important.  Remember, seasons change and transitions come and go. This doesn’t mean it will be easy but it won’t last forever. 

Autumn will come and go, as will winter. And spring will begin to peek its head out again, as will summer. And then we get to do it all over again, maybe this time with a bit more understanding, open-mindedness and practice. 

If you need any help managing any issues mentioned in this article, reach out to one of our life coaching experts by contacting us here at Ceed! 

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