Showing posts with label Prepare. Show all posts
Showing posts with label Prepare. Show all posts

Sleep - It's Not How Much, But When

By Carmen Gilfillan


If you're someone who didn't sleep so well last night for whatever reason, you may be feeling a little jaded as you read this. This is understandable. You may well be thinking that just by getting your so-called 'eight hours' of sleep for the next few nights may redress the balance.

This is true, to an extent. You'll learn more about why I say 'to an extent' in a moment.

However, you may also be someone who did get your eight hours last night, and the night before and the night before, but for some reason you feel you're not firing on all cylinders. This also understandable, and you're about to find out why.

Not All Sleep Is Equal

We may think that all sleep is equal. But it isn't. The quality of our sleep varies from one part of the night to another. Our bodies have a natural rhythm to them, and that rhythm is thousands of years old. It is called a circadian rhythm.

It is the rhythm of nature, and one that animals instinctively live by. We are as human beings essentially animal, and are designed to live according to this natural rhythmic cycle.

That cycle can be seen in the passage of the day and the passage of the seasons. We have the dawn of the day (Spring) where we wake up. We then move into the main part of our day (Summer) when we are most adapted to work. This is followed by winding down towards the end of the day (Autumn) and finally sleeping at night (Winter).

We are therefore naturally designed to wake up with the rising of the sun and sleep when the sun goes down. When we adjust our lifestyle to accommodate this natural rhythm we have a better quality of sleep.

Our Natural Sleep Cycles

Similar to this natural rhythmic cycle, our sleep pattern also has a natural cycle to it. When we sleep we oscillate between deep regenerative sleep (where the body repairs itself) to the slightly lighter REM (Rapid Eye Movement) sleep state in which we dream.

These sleep cycles last for around 90 minutes each. So if you are finding that you are getting eight hours sleep and you still feel tired when you wake up, you're probably setting your alarm clock to wake you up in the middle of a sleep cycle rather than at the end of it.

For example if you went to bed at 11pm and woke up at 8am you would have slept for nine hours and gone through six complete sleep cycles. These would be:

Cycle 1. 11.00 pm-12.30 am
Cycle 2. 12.30 am-2.00 am
Cycle 3. 2.00 am-3.30 am
Cycle 4. 3.30 am-5.00 am
Cycle 5. 5.00 am-6.30 am
Cycle 6. 6.30 am-8.00 am

After sleeping from 11pm to 8am, you'd probably feel quite refreshed when you woke up.

If, however, you set your alarm to wake you up at 7am you would have got eight hours of sleep, but would have woken up during a 90-minute sleep cycle (between 6.30 and 8.00). Therefore it's possible you wouldn't feel quite as refreshed on waking as you would do if you had woken up at 8.00am

Repair & Rejuvenation

In addition to these shorter, 90 minute, cycles, according to our circadian rhythm, the body regenerates and rejuvenates itself most significantly between the hours of 10pm and 2am.

So you may be going to bed at say 1am and sleeping until 9am to get your eight hours, but you're losing out on three vital hours of body repair time every night. And if you work shift patterns, especially the night shift, you may be throwing your circadian rhythm out completely, denying yourself the chance of adequately repairing your body during sleep.

3 Top Sleep Tips

So to give yourself a higher chance of improving your performance, productivity and subsequent results in life consider the following three tips:

1. Bring your lifestyle in line with your natural circadian rhythm and get to bed by 10pm
2. Ensure that you have eight or more hours of sleep per night
3. Try not to wake up to an alarm clock. If you must, set it such that you're waking up at the end of a 90-minute sleep cycle rather than in the middle of it


How To Banish Your Fear Of Success In Just 3 Simple Steps

By T. Harv Eker

Have you ever wondered why you haven’t reached the level of success you want in life?

Many of us are afraid of failing, at least some of the time. But fear of failure is when we allow that fear to stop us doing the things that can move us forward to achieve our goals.

But for a lot of people, it’s not a fear of failure holding them back…

It’s a fear of success.

When you’re afraid of success, you can find yourself getting very close to your goals – and then suddenly falling short. You might not even know why — or what you’re really afraid of.

Recently I had a conversation about this with a student during one of my Tough Love Mentoring calls, and I discussed why this happens… and the three steps you can take to identify, understand, and overcome your fears today.

When you find yourself stumbling on the path to success, there are three elements you need to do if you really want to create change. The first element is Awareness. The second is Understanding. And the third? That’s where you Reprogram or Rewire yourself in order to change your conditioning.

Let’s take a look at each of those 3 steps in more detail… 

Step 1  — Awareness: Get To Know Your Fear

You may tell yourself: “I have a fear of success.”

But what is it about success that’s so scary? What’s the story in your head that’s really holding you back?

Until you identify it, you’ll never be able to move on.

So what do you do? If you have a fear of success or even failure, narrow it down.

Ask yourself: what is the belief at the core of your fear? Write down exactly what your mind is saying. I’m not talking about general terms – I want you to dig deep and be as specific as possible. What are you afraid will happen?

Some of the most common fears I hear are things like this:
  • “If I succeed, everyone’s going to want something from me.”
  • “I’m going to have to take care of my whole family, and I don’t want that responsibility.” 
  • “I’m going to have to pay too much in taxes and I hate taxes.”
Once you nail down what you’re really afraid of, it’s time for the next step…

Step 2 — Understanding: Why Your Fears Aren’t Real

Now there’s one thing that is really important to understand if you want to be successful… 

Everything you’re telling yourself right now is complete freaking bulls**t!

It’s made up by your mind itself. Fear isn’t real.

Now I mentioned earlier that this came up during a recent coaching call. And during that call, one of my students disagreed with me on this. She told me, “Not all fear is bulls**t. I don’t believe that.” But let me explain what I mean when I talk about fear.

What is the definition of fear? It’s the anticipation of pain.

And when you’re anticipating something, is that past, present or future?  It’s not the past or the present. Anticipation is the future. But it isn’t the actual future – it’s the future you’re imagining. And guess what? The future doesn’t exist – yet.

That’s what I mean by bulls**t. It’s only imagination. It’s not real. It only feels real because you made it that way. That’s why it’s so important to overcome the fears holding you back.

You weren’t born with this fear, by the way. When you were half a minute old, you probably weren’t saying, “I’m going to have this fear that I’ve got to take care of everybody now.” That came later, as you grew up and learned to see the world a certain way.

Ultimately, you’re the one making it up.

You’re the one continuing to buy into that story. Whether it’s good or bad, everything you tell yourself is really just a story. We just make the whole thing up as we go along. And the sooner you realize that, the sooner you can let that story go.

“Fear is just the anticipation of pain. Ultimately, you are the one making it up.”

Step 3 — Reprogramming: Finally, Let Go Of Your Fears By Reframing Them

After you’re able to understand that your fear isn’t real — that it’s just the future you’re making up — the final step is looking at the story you’ve told yourself, and reconditioning or reframing it.

And by that, I don’t mean telling yourself “This belief is wrong.” Since fear lives only in your imagination, there’s nothing right or wrong about it.

Instead, I want you to ask yourself a simple question: “Is this belief helping me, or not helping me?” It’s that simple.

The truth is, you can change your beliefs any time you want to.

So every time you have a fear that’s holding you back, I want you to tell yourself, “That’s not helpful. I’m going to believe something else.”

Then, take a moment to reframe it. For example, take the fear I mentioned earlier:  “If I am successful, everyone’s going to want something from me.”

Stop and think: Where did that come from? Was there a person in your life who told you this? In this example, maybe it was your dad – and every day he would say to you, “Don’t bother trying for more because if you do, everyone’s going to want it. Everyone’s going to be a taker.”

That’s his frame. That’s his belief. But it doesn’t have to be yours.

You have the choice to let it go and believe something else. Why would you want to cut yourself off now from being successful just because you might have to worry about a problem in the future?

I always say, “Why don’t we just cross that bridge when we get there? How about you become super successful now, and worry about any problems as they come up?”

Once you stop worrying about what’s going to happen in the future and start living in the moment, you’ll be amazed at how much progress you make in a short time.

5 Ways To Improve Your Luck

By Andy Gibson 



Over the past many years, I have asked more than a thousand men and women this question: What do lucky people do that unlucky people don't do?

Their answers have led me to conclude that five major characteristics distinguish the lucky from the unlucky. Furthermore, I am convinced that most people can improve their luck simply by incorporating these characteristics into their daily life. Here's what you can do:

1. Form Many Friendships. In general, the luckiest people are those who have many friends and acquaintances. O. William Batalla, and executive "headhunter" who brings luck to people in the form of lucrative job offers, has analyzed the chains of circumstance that led him to winning job candidates. The majority of such chains turned out to be those of acquaintanceship.

"Lucky people," says Batalla, "are gregarious. They go out of their way to be friendly. They talk to strangers. They're joiners, meeters, greeters. If they sit next to somebody on an airplane, they start a conversation. The man who sells them their morning newspaper is more than just a face. They know his name and how many kids he has and where he went on his vacation."

Dr. Stephen Barrett, a Pennsylvania psychiatrist, finds that not only do lucky people have the knack of initiating friendly contacts but they also have a certain magnetism that makes them the targets of 'others' friendly approaches. Barrett calls this a "communication field." He believes that facial expressions, body positions, voice tones, choice of words, ways of using the eyes form a communication field clearly visible to other people.

"We usually know instinctively whether somebody likes us or not," he says. "We can meet a total stranger and know in seconds if he or she wants to spend more time with us. Lucky people communicate inviting and comfortable signals."

The bigger your web of friendly contacts, the better your odds of finding some pot-of-gold opportunity. Actor Kirk Douglas, for one example, got his first big break through an earlier contact with a then-unknown actress, Lauren Bacall. She was only one of many people whom the gregarious young Douglas had befriended. But by befriending many, he increased the chances that a helpful Bacall would turn up.

2. Honor Your Hunches. A hunch is a conclusion based on facts that your mind has accurately observed, stored and processed. But they are facts that you don't consciously know because they are stored on some unconscious level of awareness.

Hotel man Conrad Hilton owed his monumental success partly to a finely tuned hunching skill. Once he was trying to buy an old hotel in Chicago whose owner was selling to the highest bidder. All the sealed bids were to be opened on a certain date, and several days before the deadline Hilton submitted a $165,000 bid. He went to bed that night feeling vaguely disturbed and woke with a strong hunch that his bid was not going to win. "It just didn't feel right," he said later. Acting on this strange intuition, he submitted another bid: $180,000. It was the highest bid. The next one down was $179,800.

Hilton's hunch could have welled up from stores of facts in the recesses of his mind. Ever since he bought his first hotel as a young man in Texas, he had been gathering knowledge about the business. 

Moreover, in bidding on that Chicago hotel, he undoubtedly knew much about the likely competing bidders--knew it without being able specifically to articulate it. When his conscious brain assembled known data and produced a bid, his subconscious was rummaging in a huge dark warehouse of other facts and concluded that the bid was too low. He trusted the hunch, and it was magnificently right.

How do you know whether to trust a hunch? Says one successful huncher, a retired stockbroker, "I ask myself: Is it conceivable that I've gathered data on this situation without realizing it? Have I found out all I can about it, done all the work I can? If the answers are yes and if the hunch feels strong, I tend to go with it."

Two warnings: One, never trust hunches about such things as lotteries and slot machines. There is no possibility that such a hunch can well up from some hidden pool of facts inside you, because there 'are' no facts. And two, never confuse a hunch with a hope. A lot of bad hunches are just strong wishes in disguise.

3. Be Bold. Lucky people tend to be bold, and the most timid, with exceptions, the least lucky. Luck probably creates boldness, but boldness also helps create good luck. To act boldly, follow these rules:
  • Be ready to zigzag, to jump off in a new direction, when a good opportunity comes your way.
  • Know the difference between boldness and rashness. If you bet your life savings on a spectacular venture in which you stand to lose everything that is rash. If you accept an exciting new job opportunity even though you are scared by the thought of stepping into the unknown, that is bold.

J Paul Getty, the oil billionaire and a supremely lucky man, zigzagged in his early years. He went to college thinking he wanted to be a writer. Then he decided he wanted to enter diplomatic service. Out of college, however, he found himself attracted by the Oklahoma oil boom, in which his father was then enriching himself. The oil business was off Getty's main route, but he felt compelled to postpone his diplomatic career for a year and try his hand as an oil wildcatter.

Young Getty was bold, not rash. He never entered a venture whose cash requirements, in the event of a loss, were big enough to cause him serious hardship. His first few ventures were flops. But in 1916 he hit his first major producing well. It founded his fortune--when he was but 23!

Lucky? Of course. But Getty deserves to be lucky. He had done everything right. How did Getty know the well would produce? He didn't, although he had gathered all the facts he could. "There is always an element of chance," he said, "and you must be willing to live with that element. If you insist on certainty, you will paralyze yourself."

4. Limit Your Losses. Lucky people discard bad luck before it becomes worse luck. This sounds like a simple trick, but many people--the essentially unlucky--never seem to master it. There is almost always a time at the start of any souring venture when you can get out with a minor loss or none. But that time may pass very quickly. After it has gone, the glue of circumstance rapidly hardens around your feet. You are stuck, perhaps for life.

Bill Battalla tells a story of avoidable bad luck. A young chemist left a small mining company to take a higher-paying job with a large organization near New York City. HIs wife thought he was making a mistake and would be miserable in an urban environment. His old boss also doubted that the young man would adapt well to life in a big company. "When you want to come back," he said, "just let me know."

Within a few months of moving, the chemist knew his wife and former boss were right. He didn't like life in the metropolis. Moreover, his job and prospects were both quite different from what he had signed for. This would have been the time to cut his losses, but the chemist kept hoping the bad beginning would evolve into a happy ending. By the time he finally determined that his problems weren't temporary, he was stuck.

It's hard to say, "I was wrong." Hard to abandon an investment of money, love, time, effort or commitment. Yet, as the late Gerald M Loeb, one of the brightest and luckiest stock- market speculators in recent times, put it, "Knowing when to sell out and having the guts to do it is an essential technique of successful living."

A Swiss banker and self-made millionaire summed it up this way: "If you are losing a tug-of-war with a tiger, give him the rope before he gets to your arm. You can always buy a new rope."

5. Prepare for Problems. Most lucky people nurture pessimism, guarding it against assaults, exercising it daily to keep it lean and hard. Said J Paul Getty, "When I go into any business deal, my chief thoughts are on how I'm going to save myself if things go wrong."

The uses of pessimism among the lucky can be articulated in terms of Murphy's Law: "If something can go wrong, it will." Never, never assume that you are fortune's darling. Never drop your guard.

A study of accidents among bus drivers in South Africa concluded that among "bad-risk" drivers--those involved in more than a normal share of accidents--an outstanding personality trait turned out to be over-optimism. The bad-risk driver had too much faith in his own skills, in other drivers' good sense and ability, and in luck.

Lucky men and women, notably more than the unlucky, are aware that no life is ever totally under the control of its owner. If you cling to an illusion of control, you won't build defenses against bad luck and, when bad luck does strike, you will be too demoralized to react in useful ways.

People who are lucky are by definition those whom fortune has favored--but one reason they are favored is that they never assume they will be. They know fortune is fickle.