1. 5 Habits of Highly Mindful People

    habits of mindful people

    Why do some people seem to handle challenges with grace and ease while other crumble under stress? A growing body of research points to mindfulness as the answer.

    Put simply, mindfulness is, “the act of being intensely aware of what you’re sensing and feeling at every moment — without interpretation or judgment”, according to the Mayo Clinic.

    What is Mindfulness?

    Most people assume mindfulness involves sitting in cross-legged meditation for hours on end. But it’s actually a collection of practices and skills that can help you cope with stress more effectively, manage your emotions better, and improve your focus and productivity. Beyond meditation, other mindfulness practices include focused breathing, self-compassion exercises, and training yourself to be mentally self-aware.

    Eighty percent of the world’s most successful people have some sort of daily mindfulness practice. Here’s what they do differently:

    Mindfulness Practice

    1. They don’t get hooked by their emotions.

    When unpleasant emotions arise, we’re often quick to respond by rationalizing, blaming others, or trying desperately to push them down. Mindful people don’t react to fleeting feelings. They respond in a calm, controlled manner. They acknowledge their emotions, label them, and find compassionate, self-respecting ways to move forward.

    2. They pay attention to their repetitive thoughts.

    Out of the 60 to 70,000 thoughts we have every day, estimates suggest 98% of them are the same. Mindful people look for exaggerated, irrational, or unrealistic thoughts that may cause them undue worry. They choose constructive self-talk over falling victim to their inner critic.

  2. Beat Stress With This Simple 4-Step Exercise

    4-step exercise to beat stress

    How are some people able to stay calm and productive in response to challenges while others are easily stressed? Like most people, you probably deal with your fair share of workplace annoyances. From the meeting that gets rescheduled yet again to managing your overflowing inbox or navigating the tricky world of team dynamics, your stress levels may spike multiple times throughout a single day.

    Let’s look to those who have mastered the art of composure under pressure: The U.S. Navy SEALs.

    How Navy SEALS reduce stress.

    There’s no question that U.S. Navy SEALs face some of the most difficult situations any human could encounter. Because of this, they’ve developed ways to apply the emerging science of grit, resilience, and emotional regulation to effectively manage stress.

    In fact, neural scans show that some SEALs have a remarkable ability to remain calm in response to threatening situations. Their brains respond differently to stress, activating neural centers related to emotional control instead of ones related to anxiety and fear.

    Their secret? SEALs manage their physiology to better to control their psychology.

    Researchers at Veterans Affairs put it this way:

    Learning to control your physiology, to control your anticipatory responses as you remain in that situation, are the first steps to controlling your brain’s response.

    If you’re thinking this is the result of some superhuman ability, think again. It may come down to managing one important aspect of well-being: your breathing.

    A simple exercise to help you stay calm.

  3. 4 Ways to Stop Letting People Walk All Over You at Work

    how to stop people-pleasing at work

    Deadlines. New demands. Rising expectations. If you’re like most accomplished professionals, you spend most of your day fighting off requests from other people. They want your time, energy and expertise. Since you’re a loyal team player, you’re happy to give it. Perhaps you’re also the last one to leave at the end of the day and the first one to take on new responsibilities.

    While caring about your work is great, giving too much can deplete you quickly. As a result of chronic people-pleasing, you may feel like people take advantage of your kindness and commitment. You may feel overwhelmed, overworked and unappreciated for all of the extra support you provide, which can lead to burnout and resentment.

    How do you break the people pleasing cycle?

    Here are four steps to try:

    1. Name your underlying fear.

    Typically, people pleasing is the flip side of tremendous strengths like sensitivity and commitment. Your intentions to help may come from a good place, but it’s important to own up to the fears that are driving your “need to please.” Do you fear rejection? Failure? Simply putting a label on your fears can reduce their power over you.

    2. Get radically honest about what people pleasing is costing you.

    Ask yourself if the payoff of always being the likable or dependable one around the office is worth the consequences. Agreeing to every request can not only wear you out, but also undermine your personal integrity.

  4. How to Deal With Passive Aggressive People

    passive aggressive

    Gabe was a rising leader at a non-profit in New York City. Smart, compassionate, and driven, he had strong relationships with his donors and the community his organization served.

    But lately, Gabe was drained by the difficult dynamics happening around him. He was sick of chasing down co-workers for information they promised to get him weeks ago. He was fed up hearing excuse after excuse, and growing tired of the complaining and water-cooler gossip.

    No workplace is perfect, but it’s difficult to perform and feel your best when there’s dysfunction all around you. Condescending comments, put-downs, and sarcasm — all hallmarks of passive-aggressive behavior — contribute to an environment of incivility, according to experts. Left unchecked, latent contempt can erode morale and contribute to burnout, even if you otherwise enjoy your job.

    Having gone through burnout myself, I could clearly see red flags signaling Gabe was heading down an unhealthy path. His resentment was turning into anxiety. He dreaded going into work every day.

    When Gabe told me this and shared he was also thinking of giving up his lifelong mission to pursue the humanitarian work he so loved, I knew it was time to step in as his coach and work with Gabe to get the situation under control.

    Spotting Passive-Aggressive Behavior

    Identifying passive aggressive people can be tricky precisely because they don’t clearly express themselves. Their words don’t match their actions.

    For example, your teammate may agree to help you with a task, then gripe about how crazy busy and overwhelmed they are by all the responsibilities on their plate. 

  5. Your Personal Brand Plan: The Ultimate Guide to Creating an Authentic Personal Brand that Elevates Your Career

    Prefer to watch this as a webinar? Scroll to the bottom for the video!

    As an ambitious person, you don’t want to stagnate in your career. You’re always looking for ways to grow and improve.

    But, let me ask you…

    Do you ever feel like you have to hide your true self in your business or at your job?

    Or are you sick of being passed over for new opportunities while other people get ahead?

    If you answered yes to either of these questions, then, hey no judgments. Trust me, I have been there and felt exactly the same way at points in my career.

    What changed everything for me was developing my personal branding. Establishing a reputation, expertise, and credibility has transformed my life, income, and confidence. Today, new opportunities come to me because I’ve worked hard to create a name for myself.

    I’ve also seen the power of personal branding work for my clients who have achieved results like…

    • A senior systems analysts who earned a triple bonus and award as the top 1% in his field
    • A professional organizer who went from zero clients and 3 side-jobs to supporting herself in her business in just 3 months
    • A VP of Operations who positioned herself for a role in the C-Suite

    These clients achieve great results because they’re intelligent, hard-working top-performers. But differentiating themselves and building expertise helped them stand out and soar higher than the rest. In other words, they created strong personal brands.

  6. Please Stop Telling Me to Leave My Comfort Zone

    comfort zone

    Raise your hand if you’re sick of hearing that life begins at the edge of your comfort zone. I know I am.

    It is impossible to escape the gurus and influencers on social media who preach that choosing safety is self-sabotage. That without getting uncomfortable on a daily basis, I’ll never get anywhere in life, my lack of courage realized.

    “It’s never as scary as it looks,” the Stanford grad student Yubing Zhang chants in a widely viewed TEDx talk, Life Begins at the End of Your Comfort Zone — one of several talks on this theme that the influential conference has given a platform to.

    When you stay in your comfort zone, “you maintain flawed beliefs about yourself or you hold on to guilt and self-doubt”, the bestselling leadership writer and motivational speaker Jack Canfield says.

    “A comfort zone is a beautiful place, but nothing grows there, is a popular graphic post on Instagram.

    And Eleanor Roosevelt’s most-touted quote, “Do one thing every day that scares you”, adorns everything from office coffee mugs to wallpaper.

    believed these quotes once. My experience, however, taught me something different. When I pushed my comfort zone relentlessly, as the leadership experts advise, it led me straight into burnout. I learned the hard way to define — and, more importantly, to honor — the boundaries of my comfort zone. Since then, it has been a huge asset that has helped me make big strides.

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