One of the more remarkable things gymnasts do is balance on a four inch wide beam, performing skills that most would not even think doable on a floor.

But each September, many of these young athletes face a different kind of balance challenge: balancing school with practice.

Gymnastics does not need to be an impediment to excellence in education. To the contrary, study after shows that children who participate in sports actually perform better in school than their peers who do not do sports.

Gymnastics, in particular, may have a positive effect on school achievement. It was discovered that despite the many hours competitive gymnasts trained, those students who were involved in gymnastics training were more likely to maintain or improve their grades once they joined a team.  In fact, the study revealed that the more time students spent training for gymnastics, the better their grades were.

While that may seem counter-intuitive, it may be that the discipline developed in the gym translates to other areas of a gymnast’s life.

This academic achievement does not happen by accident, however. But with a solid plan, excellent time management strategies and communication between the student-athlete, coaches, parents and teachers, these kids can be successful both in the classroom and the gym.

Here are a dozen of my suggestions that students can implement to maintain their excellence in the classroom and the gym :

1. Set priorities.   While each family gets to make their own rules, in my home and at my gym club, school is the priority. That doesn’t mean that there won’t be times when a school absence happens to attend an important competition but it means that on the whole, school comes first.
2. Talk to all of the stakeholders. The student (with the help of the parent if she is not yet in high school) should explain her gymnastics commitment to her teachers and explain her academic expectations to her coaches. This way, everyone is aware of what the child is trying to manage and all can be sensitive to supporting her and making sure that she isn’t under too much stress.
3. Have a plan (and a planner). There is a saying in time management: if you don’t plan your day, it will plan you. It is essential that there is a plan in place and that plan is recorded in a planner. When all of your time that is scheduled (commuting time, class time, and gym time as well as other obligations like physical therapy, faith-based activities and social engagement) is marked out in a planner, you can actually see where you have gaps for your homework/study time.
4. Record due dates for schoolwork and projects and work backwards to set small deadlines. Just as you make a plan in the gym for how you will master a new skill in time for season by choosing a goal date and working backwards to how you will get there, the same needs to happen with you school projects.
5. Use your time wisely.
   Plan how you can use study halls, time after you eat your lunch and travel time to school, practices and competitions. A lot of work can be accomplished in 10 to 15 minute chunks. And absolutely take advantage of your study halls at school. Another tip: use audiobooks or study recordings you made yourself while traveling if reading in a moving vehicle makes you feel sick.
6. Use your nights off and weekend wisely. If homework is given weekly, perhaps you can get your assignments on Fridays instead of Mondays to get a jump on the week. Even if that isn’t possible, it is often possible to do things like reading or long term projects when you have a day away from gym.
7. Do not procrastinate or fall behind. If you think you can wait until the last minute, you are wrong. Busy people cannot afford to procrastinate. And will result in you in falling behind which makes a large hole from which to have to dig. Stay ahead of your schoolwork!
8. Remove all distractions when you are doing your work. Turn off all notifications on your cell phone or computer. Block yourself from Facebook or other forms of social media.
9. Set short deadlines for yourself. Parkinson’s law says that the time you give yourself to complete a task is the time it will take. So, set a goal to write the rough outline of a paper or to read a chapter of your novel in 20 minutes. You might not get it done that quickly but by tightening your deadlines you are more likely to stay on task and limit your distractions.
10. Give yourself a bedtime, and stick to it.
11. Get help as soon as you need it. If you are struggling with a concept in a class or a subject in general, go ask the teacher for help immediately. Too often high achieving kids think asking for help is a sign of weakness, it’s not!
12. Have a plan for when things go wrong. Ask your coaches in advance how they would prefer you approach coming to workout on days you have too much work. Some are open to athletes attending practice at the beginning and leaving early to do schoolwork. Others would rather that athlete come late to practice after the work is done. Still others would prefer that athlete to come to practice and take off a certain rotation where she requires less practice to do homework. And still others would prefer the athlete take the entire practice off.

Parents, teacher and coaches, your job is to help these student athletes implement these ideas as well as to keep an watchful eye on their stress level. If a student experiences a decline in grade, a loss of enthusiasm for the sport or is overly sad or irritable, it may be necessary to intervene.

الديموقراطية هي ان يختار الشعب الحاكم و الحكومة و البرلمان المشرع والمراقب عليهما ..

والاختلاف من هو الشعب فالاغريق والرومان كان الشعب هو العسكر والحاكم قيصر من أبناء العسكر و هم السادة لأنهم الفرسان وصنعتهم القتل

ولكن بعد الثورة الفرنسية امتد مفهوم الشعب لكل من هو متعلم وحسب

وبعد ما اخترع ماركوني الراديو و نشأة الولايات الأمريكية امتد مفهوم الشعب للجميع فالكل يعي و يعرف والكل مسؤول حتى ولو كان يبيع صوته بزجاجة زيت ..

والغريب في حكم العسكر انه لا يخرج قيصر من الحكم الا بيد العسكر حتى اذا كان بروتس صديق وحليف قيصر فقد خلع نجيب و عاش عمره رهن الاقامة الجبرية بيد حليفه ناصر ومن سمم المشير عامر الا العسكر وقتل السادات بيد ضباط استخبارات العسكر ونحي مبارك بتدبير العسكر وجاء لنا قيصر المزعوم والذي يبدو انه يخاف من بروتس فيقبع في غرفته الزجاجية ..كنا سننسى و نقول المسامح كريم ولكن خرج قيصر ليقول تذكروا

14/8 ….

< <iframe width="560" height="315" src="https://www.youtube.com/embed/Qg5SexaIJ6s" frameborder="0" allowfullscreen></iframe>>

1: Serotonin

The feeling of calm.

Sometimes bad moods and funks can happen when we feel listless, out of control or overly emotional. This can come from being around a toxic person or feeling overwhelmed with our schedule or work projects. Enter: Serotonin. Serotonin is a molecule that helps us feel balanced and contributes to our well-being or state of calm. Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin–including those related to mood, sexual desire, appetite, sleep, memory and learning and social behavior. Yup, when your serotonin is out of whack, it feels like everything is out of whack. Some research suggests that an imbalance in serotonin levels may influence mood in a way that leads to depression.

• Serotonin Boost: One of the best ways to get your serotonin pumping naturally is the process of positive reminiscing. Simply, reflecting on your past achievements or thinking about positive memories produces serotonin. On the go, look through your photo albums on your phone or scroll through old Facebook pictures. At home, grab your journal and recall your happiest moments. You might notice after a few minutes, your body desires a long deep breath and you begin to feel like ‘it’ll all be ok.’ When I tried this, I was shocked at how fast I began to feel more in control and calm–that’s the serotonin working its magic!

2: Dopamine

The feeling of pleasure.

After a long day at work or really tough meetings, I can feel drained. But mostly, I sometimes feel bored, under-stimulated and blah. That ‘blah’ mood is a lack of dopamine. Dopamine is a neurotransmitter that is released when we feel pleasure, get a reward or receive a gift. It’s the chemical that makes you feel like it’s your birthday every day! What’s even more important, is that dopamine helps us regulate our emotional responses. This is super important:

When we are in a bad mood, we often have trouble controlling our reactions.

This is where dopamine comes to the rescue! It is also the basis for hope. Dopamine engages our brain to spot potential rewards and to take action to move toward them. In other words, dopamine is our biggest motivator for fighting bad moods.

• Dopamine Boost: There are lots of ways to create pleasure for your mind and body. My favorite PG one is creating a bucket list! I LOVE bucket lists, because they harness the best side of human behavior–hope, curiosity and pleasure.

3: Testosterone

The feeling of power.

Testosterone is the hormone of power, strength and capability. For both men and women, testosterone can completely change the way you feel. Now, testosterone is a tricky one–too much and it can make you feel aggressive (and very horny). Too little, and you feel powerless, lethargic and… limp (both physically and emotionally). Some crazy facts about testosterone:

1. Men given testosterone lost belly fat.

2. Stock traders get a testosterone spike on days when they make an above-average profit.

3. When playing sports, a winner’s testosterone levels increase–and fans’ hormone levels also get a boost! In a small group of 21 men watching a Brazil vs. Italy World Cup match, the Brazil fans’ testosterone levels increased after their team won, but the Italy fans’ testosterone fell.

• Testosterone Boost:

• Here is the general rule of thumb (or shall I say… finger): Stand like a superhero, feel like a superhero. When you power pose for 2-minutes, it pumps testosterone, which makes you feel great.

4: Oxytocin

The feeling of love.

Oxytocin is a little hormone nicknamed the ‘cuddle hormone’, because it makes us feel loved and connected. It plays a major role in childbirth and childcare–to help mothers and fathers feel connected (and therefore, responsible for their babies). But it also affects an incredible amount of behavioral tendencies. Specifically, researcher  found that oxytocin changes “pro-social behaviors” and emotional responses for relaxation, trust between people and psychological stability.

Ding, ding, ding!

Oxytocin is crucial to understanding our moods. Oxytocin is primarily produced and effected by the people around us. Interestingly,  new lovers have higher oxytocin levels than single people for the first six months of their relationship. Oxytocin is high because our mind and body is working together to make a connection. This is why other people can so greatly change our moods–either flipping us into a happy state or spreading toxicity to our mental state.

• Oxytocin Boost: 

• The best way to tap into your oxytocin is to tap into your support system. The moment you are in a bad mood, think about the person who can boost your oxytocin. Specifically, who’s the person who makes you laugh? Who’s the best listener?

5: Endorphins

The feeling of excitement.

Endorphins are released by our body naturally in response to pain and stress. Endorphins are crucial to quelling our anxiety and are our body’s natural way of fighting the blues. The more endorphins we have coursing through us, the less we suffer from pain, the easier we are able to modulate our appetite and the better our immune system. Most importantly, with high endorphin levels, we have fewer negative effects of stress. If you are a runner or athlete, you might be familiar with endorphins because they are pumped during and after a workout–making us feel like we are on a high or euphoria.

Hate exercise? No worries! Certain foods, such as chocolate and chili peppers, also cause a boost in endorphins. The release of endorphins upon ingestion of chocolate might explain why many people associate this food and the craving for chocolate during times of stress.

• Endorphin Boost:

• Move it! Yes, you can eat chocolate and chili peppers, but exercise has many other positive effects. And you don’t have to hit the gym–dancing to your favorite music, going on a walk or throwing the frisbee are all great ways to get your blood and endorphins pumping.

Here’s the Deal: We can’t prevent bad moods from happening, but we can tap into our natural response to stress and try to harness it. This post is the very tip of the iceberg. There are so many ways to change and modify your moods. But it is a good start! Next time you are in a funk or bad mood, try one of the following:

• Look through old pictures

• Create and update your bucket list

• Power pose for 2 minutes

• Call your favorite friend

• Get moving to your favorite tunes

Source:

http://www.scienceofpeople.com/2015/08/how-to-snap-out-of-a-funk/

Posture is the way you hold your body while standing, sitting, or performing tasks like lifting, bending, pulling, or reaching. If your posture is good, the bones of the spine — the vertebrae — are correctly aligned.

4 steps toward good posture

You can improve your posture — and head off back pain — by practicing some imagery and a few easy exercises.

• Imagery.

• 
• Think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to your breastbone is pulling your chest and rib cage upward, making you taller. Try to hold your pelvis level — don’t allow the lower back to sway. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.

• Shoulder blade squeeze.

• 
• Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.

• Upper-body stretch.

• 
• Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20-30 seconds. Relax.

• Arm-across-chest stretch.

• 
• Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

Practice these imagery and posture exercises throughout the day. You might try to find a good trigger to help you remember, such as doing one or more of them when you get up from your desk, or right before scheduled breaks and lunch. Soon it will become a habit.

An employee doesn’t have to be a top salesperson to bring exponential value to a company. They stand out from the crowd in many other ways. Simply put, their contribution far outweighs their cost, regardless of their expense.

If you are an employee, strive to make each of these a habit. If you are an employer, appreciate and reward the behavior.

1. They don’t wait to be asked.

Many employers are accustomed to just telling people what to do. Employees create value when they anticipate what is needed and get it done without any prompting.

2. They attack the disease, not the symptoms.

So much company time goes to firefighting on a reactive basis. Employees create value when they assess the root cause of the problems and make systemic change that eliminates the problems completely.

3. They are the pressure release, not the pressure builder.

Employees create value when they help people decompress so they can improve productivity regardless surrounding stress.

4. They plan the work and work the plan.

Employees create value when they add effective structure and drive the team forward with effiency.

5. They do their homework.

Idea generation is useful, but not every suggestion is beneficial or appropriate. The wrong proposal can cause distraction or even derail the team. Research the idea and be goal directed.

6. They look to be smarter than the boss.

People are never infallible, and even leaders need to learn. Employees create value when they bring knowledge to the table that fills the boss’s blind spot.

7. They view the path five steps ahead.

Many workers can barely see the tasks right in front of their face. Employees create value when they are looking out beyond step one and two. Often they will solve issues before they even come close to occurring.

8. They act with the big picture in mind.

People who only work in their own isolation often cause challenges for those in other parts of the company. Employees create value when they work to comprehend how their efforts impact the whole so they can adjust accordingly.

9. They build bridges, not bombs.

There are plenty of people looking to sabotage others while trying to get ahead. Employees create value when they encourage camaraderie and an environment where a rising tide lifts all boats.

10. They cross-train themselves and others.

A company with specified individualists is in constant danger of losing expertise or capability. Employees create value when they increase redundancy of process and talent.

11. They create a circle of influence.

A growing company needs leaders. Employees create value when they can inspire others to make things happen both internally and externally.

12. They work ahead of the curve.

The future is always moving closer, and signs of what’s to come are always present. Employees create value when they are future curious and consider what’s to come in their actions and thinking.

13. They proactively and effectively communicate.

Being ambiguous or leaving people hanging contributes to a frustrating work environment. Employees create value when they instigate consistent and complete communication that keeps everyone informed.

14. They know when to lead and how to follow.

A leader can’t lead all the time if others are going to grow. Employees create value when they encourage others to step up and support them as the enthusiastic second in command.

15. They fight for what’s right and commit to the achievable.

People who push without basis can eat time and cause consternation. Employees create value when they stand up for their beliefs and take a pragmatic view before going all in.

16. They make the office a great place to work.

Employees create value when they help create a positive environment that others can’t wait to join.

17. They integrate time for learning and working on the company.

There is more to growth than just the daily grind. Employees create value when they grow themselves in ways that can help advance the company toward lofty objectives.

18. They motivate their co-workers and superiors.

Employees create value when they make everyone feel good about what they do and why they do it.

19. They instigate admiration for the company.

One bad representative of the company reflects on the whole crew. Employees create value when they provide a positive image that reflects well on everyone else.

20. They make others look amazing.

A showoff can alienate the whole team, creating frustration and rancor. Employees create value when they share credit with others on the team, elevating everyone’s happiness and confidence.

21. They create pleasant surprises everyday.

Any work environment can become dull and unimaginative. Employees create value when they stimulate energy and creativity in the workplace.

22. They are problem solvers, not whiners.

Constant complaining runs rampant in the business world. Employees create value when they brush aside the complaints and help people focus on the resolution.

23. They clean up messes.

Even the most productive people can sometimes move so fast the details are left undone. Employees create value when they make sure the company is safe, compliant, and protected from carelessness.

24. They maintain a happy home, at home.

Home life can easily intrude on the workplace, making others uncomfortable and creating distraction. Employees create value when they establish boundaries and set an example of work-life balance so others can learn from their best practices.

25. They turn troublemakers into rainmakers.

There will always be problem people in business. Employees create value when they can turn cynics into advocates and fear mongers into champions.

26. They resolve unhealthy conflict.

The workplace is stressful, and often people channel that stress onto others. Employees create value when they can diffuse tense situations and help people return to civility.

27. They engage in healthy conflict.

A company without strong debate is bound to head over a cliff or be passed by eventually. Employees create value when they bring important issues to the table, even when against the popular view.

28. They make most things seem easy, especially when they are not.

Work today is more involved then ever before. Employees create value when they manage tasks seamlessly, inspiring others to raise their performance as well.

29. They don’t just do, they teach.

Companies need people who can help others grow. Employees create value when they improve the work force and delegate, giving others the opportunity to gain proficiency and confidence.

30. They manage obstacles as if they were opportunities.

Bumps in the road are bound to happen. Employees create value when they take on those issues with positivity and excitement.

31. They expand everyone’s network of influence.

A company doesn’t grow by accident, and the CEO can’t be the only one to get the good word out. Employees create value when they promote the company as evangelists, generating opportunities at every turn.

32. They influence often, and manipulate when necessary.

Sitting in a corner and grinding out tasks is the minimum work for pay. Employees create value when they encourage people to reach their potential and help them overcome their internal demons.

33. They leave a trail of manageable process behind.

Often companies move so fast they are constantly reinventing the wheel. Employees create value when they document what works and encourage replication.

34. They attract other valuable employees.

Valuable employees are hard to find, but they tend to know each other. Employees create value when they act as a beacon for others looking to be exemplary.

35. They embody the company’s core values.

A company misaligned is a company adrift and unlikely to succeed long term. Employees create value when they demonstrate to others the behavior and attitudes that will lead everyone to success.

Most successful companies have at least one or two employees that rise above the set standard and would create a vacuum if ever they leave. Here are the traits that make them indispensable.

1. They are natural researchers.

Nobody has all the answers. Extremely valuable employees never let ignorance stand in the way of progress. When information is lacking, they will do their homework and readily share resources.

2. Their ego is the lowest priority.

Feelings and insecurities are important, but they can get in the way if placed front and center. Extremely valuable employees know who they are and know they are responsible for their own experiences. Their ego is never a source of disruptive drama.

3. They consistently inspire everyone else.

The CEO can’t be the only evangelist and inspiration for the company. Employees need to see that success happens on multiple levels. Extremely valuable employees uplift everyone else and help everyone increase their performance and improve their morale.

4. They can teach anything.

Companies grow and personnel changes. Creating training programs is important, but sometimes someone just has to get a newbie up to speed. Extremely valuable employees can deconstruct any process and help others learn to perform it quickly.

5. They are all about efficiency.

Some people take on a task and work just to get it done. Extremely valuable employees know that any job worth doing is worth doing faster and easier the next time. They document their process on any task or problem and figure out how to make it simpler every time.

6. They happily assume any role at any time.

Business is a constant flow of change and managing resources. Instead of getting caught in the upheaval, extremely valuable employees dig in and act as utility players filling the necessary gaps regardless of their position, and they do it without letting their own responsibilities suffer.

7. They solve problems before they become disasters.

People buried nose-deep in their own issues are likely to get hit in the beak with unpleasant surprises. Extremely valuable employees always have a forward-looking, big picture view so that they can anticipate issues in advance and create solutionsthat streamline and bulletproof any process.

8. They build a network, and use it.

People can only grow as far as the information and the support around them will allow. A limited education and network will produce limited results. Extremely valuable employees are able to tap into resources quickly and easily to solve any problem or create nearly any opportunity. You won’t see just 62 people on theirLinkedIn.

9. They can advocate effectively.

Many employees complain that they aren’t heard, valued, or that their needs are never met. Sometimes it’s because of poor management, but often it’s because effective self-advocacy takes thought and effort, not just vocalizing ideas or complaints. Extremely valuable employees know how to consider the company’s position and resources. They can present a viable and executable plan that makes sense and provides a win-win for everyone involved.

10. They believe honesty is the best policy.

Most employees do what they have to do to get along. Telling people the truth can be uncomfortable and cause conflict. Extremely valuable employees know that hidden truths eventually surface, and rarely in a positive, productive way. Without being unkind, honest employees help others see potentially damaging truth before bad things happen.

11. They come to work because they want to, not have to.

So many people work at jobs they hate because they need the money or because they are stuck and afraid to move. These employees maintain the status quo but will rarely advance themselves or the company. Extremely valuable employees have chosen to be at this company and actively share their pride and excitement with everyone around them.

Here are some tips for women on how they can use body language to be more powerful:

DON’T:

1. Don’t Bobblehead

A common body language mistake women make is to over-nod. This happens during conversations when a woman wants to show agreement or congeniality and nods as the other person speaks. From afar this looks a bit like a bobblehead doll. While it can show friendliness, it is also the sign of a pushover. So be sure to nod only when you really agree with someone, not by default.

2. Don’t Fake Smile

Women have been taught from a young age to ‘smile and nod’ while in conversation in order to be likeable. The problem is, fake smiling is not only a sign of weakness, but also disingenuous. Instead of plastering a smile on your face, save your pearly whites for when you first meet someone and when you actually find something agreeable. This will make people appreciate your gorgeous grin.

3. Don’t Peer Over Your Glasses

Judge Judy’s signature move is to peer over her glasses disdainfully at the people in her courtroom. Nonverbally this is a cue of superiority and scorn. If you wear glasses try not to peer over them at people. It makes you look distant and snobby!

4. Don’t Self-Touch

When women are nervous they tend to tuck their hair behind their ears or fiddle with their jewelry. These are low confidence gestures. Women also toss their hair or touch their neck when flirting because it exposes the armpit, which releases sex hormones, shows the curvature of the neck and highlights shiny healthy hair. You do NOT want to do this in a business situation because it is the opposite of showing professional power.

5. Don’t Wrist Pop

Women love to stand with one hip popped out or a wrist popped out to the side. Oddly, a limp wrist or exposed wrists are a sign of submission and both women and homosexual men tend to do this subconsciously when they are in a room with people they want to attract. This is why while smoking, many women hold the cigarette with one wrist turned out and exposed. If you want to show power, don’t expose your wrists.

6. Don’t Point

Be careful not to point at people or up in the air while making points. It often triggers people’s memories of a school marm or nagging mom. If you want to gesture while you speak use an open palm or the a-ok thumb to index finger gesture. These are both positive nonverbal cues and help you look more approachable and confident.

Do’s:

7. Point Your Feet

The feet serve as a direct reflection of a person’s attitude. When the feet are pointed directly toward another person, this is a sign of genuine interest. If, on the other hand, the feet are pointed away or towards the exit, this means that person is thinking about leaving more than talking to you. When speaking with people in positions of power be sure to point your feet towards them because it shows them you are engaged and respectful.

8. Claim Your Territory

When women want to be assertive they can stand with their feet spread further apart. This ‘claiming of territory’ is a subconscious cue to men that you are feeling confident. When women are nervous, they tend to take up as little space as possible — crossing their legs and tucking their arms into the chair or folding them over their chest, but this looks weak. When you walk into a room, be confident in your movements, don’t tuck in your legs, cross your arms or turtle your shoulders. This makes you look powerful and strong.

9. Carry One Item

Studies have shown that people who carry more than one item — like a purse and a briefcase or a briefcase and a coat are perceived to be less organized and more forgetful. So, before going into a meeting or event be sure to consolidate your bags, leave extra things in the car and give your coat to the receptionist to hang so you do not have to carry it into the room.

10. Steeple

Steepling is when someone brings their hands up in front of their chest and presses the tips of their fingers together. This is a gesture of confidence and self-assuredness. This can easily be done to inspire confidence in yourself and others before or during a meeting or event.

Citation:

http://www.scienceofpeople.com/2015/05/10-ways-body-language-can-help-women-be-more-powerful/

5 things you should do, don’t let life , job and stress entrap you

1. Sleep 50 minutes more.

Unless you usually sleep 8 hours per night, bump your regular sleep routine up by 50 minutes. This means go to bed 50 minutes earlier. That extra sleep will improve your cognitive scores by 22% within 7 days. Nice! Plus, you’ll have more energy to get stuff done, and you’ll be kinder to others – yep, the science proves it.

2. Spend 50 minutes in the morning stretching and strategizing.

 

 

 

 

 

Stretch for 20 minutes  then strategize your day for 30 minutes. This means you do not check email or respond to others in the first 50 minutes of the day. This alone will change your life. The inbox is nothing but a convenient organizing system of other peoples’ agendas; so if you begin the day in your inbox you are framing the day in reaction not thought. Instead, get in tune with your body, then sit down and decide on the major projects and priorities you will dramatically move forward today.

3. Work/create in 50-minute scheduled blocks.

 

 

During these blocks, NOTHING is allowed to happen except you focus and work. You don’t take calls, look at your inbox, browse, or start other activities. You do ONE THING.

Block four of these per day and it’s why, in just a few years, I became “the most prolific content developer and trainer in the personal development world.” It’s how I amassed 3MM followers and built an 8-figure company. FOCUS.

4. Every 50 minutes, take a BREAK.

set an alarm on my phone to go off every 50 minutes. It helps me get that block time done, but it also makes sure I stand, stretch and hydrate every hour. No matter what I’m doing, no matter how interested or passionate I am, at the 50-minute mark I stand, get water, stretch or walk, even if just for 5-10minutes. It refreshes the mind, allows the body to re-align after sitting, and builds up tremendous stores of energy.

5. Create 50 minute renewal times.

20 minutes of the Release Meditation Technique every day, and I also walk briskly OUTSIDE for 30 minutes – EVERY day. That’s 50 minutes in the day total to completely focus on energy renewal. Yes, I also work out every other day, but that is not counted in this or the other 50 minute blocks. This 50 minutes of total renewal each day is a MUST for high performers who want to be creative, energized and without gobs of stress.