10 Time Wasters

Time is a very precious resource. The fact is that regardless of how well you manage time, at the end of a day, you will still only have had 24 hours. In one year there are still only 8,760 hours. The key is using your time efficiently and eliminating time wasters from your day. Your attitudes and behaviors effect how you use your time.

By substituting what’s not working for you with a more effective behavior and/or attitude you’re on the road to managing your time.

10 Time wasters

1. Waiting for Inspiration

The work of top creatives isn’t dependent upon motivation or creative inspiration, but rather it follows a consistent pattern and routine. It’s the mastering of daily habits that leads to success, not some mythical spark of creative inspiration.

2. Worrying about what people will say

Most of us worry a little too much about what others think of us. We all want to be liked and appreciated for our many talents, our ferocious intelligence, our good nature, our sparkling personality. But when we give over our power to others and allow that their impressions to become how we perceived, we lose out on who we really are.

Care about people’s approval, and you will always be their prisoner.

Lao Tzu

3. complaining

No one cares to be around a complainer. If you want to start attracting and creating the success you desire, you’ll want to stop complainingComplaining can add to your stress levels and the stress of those around you. The first step is to become aware when you are complaining. One of the techniques I use is: Thought Stopping. This is a technique that many therapists recommend for a variety of issues because it works well. When an undesirable thought enters your head, you literally interrupt it with the mental image of a stop sign or the word “stop!” and move on to a different thought.

4. Trying to please everybody

Trying to please everyone will never bring you the approval and love you seek. You absolutely shouldn’t try to please everyone all the time. It’s just not worth it. Not only will you begin to live your life according to someone else’s standards, but you’ll deplete yourself of any sense of happiness. Saying yes to everyone’s requests means you’re saying no to something else.

5. Comparing yourself

You know you shouldn’t compare yourself to others. Yet, that’s often easier said than done. Job title, income, grades, house, and Facebook likes, you’re not alone. I often find my self doing it too. We typically compare the worst we know of ourselves to the best we presume about others. The best way to get over this is to become intimately aware of your own successes. You can control one life—yours. But when we constantly compare ourselves to others, we waste precious energy focusing on other peoples’ lives rather than our own.

Comparison is the thief of joy.

Theodore Roosevelt

6. Repeating the same mistakes

We feel driven to repeat mistakes from the past in the hopes that this time the situation will work out differently, but it rarely does. To avoid this repetition failure, I suggest the following: Engage in vigorous self-examination. You will have to identify the behaviors you want to change. Understand how your history influences these behaviors.

7. Perfectionism

If you’re a perfectionist, it could be seriously holding you back. Remember, there is nothing wrong with having high standards, but when these standards are too high, they can really get in the way of your work/school, relationships, and enjoyment of life. Because adults with perfectionism are often very critical of themselves, one of the most effective ways to overcome perfectionism is to replace self-critical or perfectionistic thoughts with more realistic and helpful statements. “It’s okay if some people don’t like me. No one is liked by everyone!”

8. Lack of priorities

The wrong priorities lead to bad decisions. Being under pressure because of a lack of priority makes your priorities even fuzzier, choosing the now over what really matters. Take a close look at how you ACTUALLY  spend your time. What are you doing that is moving the needle that needs to move?

Busy isn’t’ a sign of success, it’s a lack of priority.

Chase Jarvis

9. The fear of failure

Many of us are afraid of failing, at least some of the time. But fear of failure (also called “atychiphobia“) is when we allow that fear to stop us doing the things that can move us forward to achieve our goals. I do an exercise called “fear-setting” I learned from Tim Ferriss.

We suffer more in our imagination than in reality.

– Seneca

10. Not living your life

I know it’s easy to say we should just stop worrying and live our livesLiving a life where you’re happier and kinder towards yourself is not just about what you can do. But also about what you are already doing. Understand that your life unfolds as your mind perceives it. Cultivate an internal focus of control. Stop existing at the whim of other people, of tragedy, of uncertainty. Develop your personal view and embrace it, let it guide you.

 

Hack Your Sleep With A Sleep Induction Mat

I just got my sleep induction mat from @prosourcefit with super sharp spikes (about 6,210 individual spikes)

A post shared by Blake S. Murphy (@blakesmurphy) on

Sleep Induction Mat

The tiny spikes on this torturous looking mat actually stimulate the acupressure points along your back. When you go to bed, your fight or flight response is still activated, your body’s nervous system is still in a sympathetic mode. When you lay down on a sleep induction mat your body panics for a moment because it can’t really figure out what you’re doing and why there’s some pain. (It’s not unbearable, or painful at all, just uncomfortable for a bit.) Once you adjust for a few seconds your body starts to relax and you just melt into it. Your nervous systems starts calming down and realizes that you’re not going to die. Then your body starts releasing your feel-good hormones. This is all the perfect storm to quiet your mind, let you relax, and let you slip into a deep, restful sleep.

Everybody needs to get quality sleep, and many of us are in need of some help when it comes to getting it. I definitely recommend trying this out if you are having trouble getting to sleep. Did you know 1/3 of your life is spent on sleep? That means 26 years of your life are spent in bed.

Other ways to improve your sleep that won’t cost you anything. No caffeine after 2 P.M. Start winding down two hours before bed. Avoid bright lights in use F.lux on your computer. Sleep in the pitch black room (If it admits light, cover it – Your hands should be invisible in front of you) Avoid big meals before bed.

The Basics of The Ketogenic Diet

I will teach you today, the basics of the Ketogenic Diet, also known as Keto Diet.

 

Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing.

 

First a summary of the science behind the Ketogenic Diet.
 
Keep in mind I’m summarizing hundreds of pages of explanation and supporting data into a few paragraphs:
 
A keto diet is well known for being a low carbohydrate diet, where the body manufactures ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carbohydrate diet, low carb high fat (LCHF), etc.
When you eat something high in carbohydrates, your body will produce glucose and insulin.
 
  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.
 
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored in the body. Typically, on an ordinary, higher carbohydrate diet, the body will use glucose for its main source of energy. By lowering the intake of carbohydrates, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to aid us survive when food intake is low. During this state, we produce ketones, which are manufactured from the breakdown of fats in the liver.

So the bottom line here is, if you want your body to burn fat – meaning if you want your fat cells to break down triglycerides into fatty acids, release them into your blood stream and actually use them as energy – you need to keep your insulin level as low and absolutely avoid spikes in insulin.

A note on calories: Counting calories or increasing exercise output, according to the research of Taubes and many others, is a bad way to try to lose weight because what usually happens is instead of your body burning fat to make up for the deficit in calories, it simply decreases the amount of energy it expends. So you end up lethargic and still fat.
 
Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for.

 

Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto.

 

Eat as much as you want ingredient ideas:
  • Beef
  • Steak
  • Hamburger
  • Prime Rib
  • Filet Mignon
  • Roast Beef
  • Chicken
  • Duck (awesome if you can get it because it is very high fat),
  • Any Fish, Tuna, Salmon, Trout, Halibut,
  • Lamb
  • Pork
  • Bacon
  • Ham
  • Eggs
  • Shrimp
  • Crab
  • Lobster
  • Ghee
  • Oils (Olive Oil, Flaxseed oil, etc.),
  • Salt, Pepper, Soy Sauce,
  • Spinach
  • Lettuce
  • Mustard Greens
  • Celery
  • Cheeses
  • Oysters
  • Abalone
 
Add for variety but in moderation:
Read the ingredients (if applicable) and make darn sure they contain no sugar:
  • Avocados
  • Mustard (with no sugar or carbs)
  • Tea no sugar with milk
  • Coffee black no sugar
  • Heavy Cream
  • Broccoli
  • Cabbage
  • Asparagus
  • Mushrooms
  • Olives
  • Celery
  • Green Beans
  • Brussel Sprouts
  • Peppers (Red, Green, Jalapeno, Habanero)
  • Onions
  • Nuts preferably almonds
  • Bok Choy
  • Kale
  • Cucumbers
You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect. Other foods to avoid roughly in order of damage they will do to the diet:
All sugar.
All Bread.
Did I mention avoid sugar?
All traditional carbs like rice, pasta, wheat, potatoes, even the low GI ones like beans and lentils.
Beware of sauces that contain sugar or things like corn starch.
 
Here are a few things I use to get into ketosis and maintain it.
ketogenic

How Anyone Can Learn to Cook

How anyone can learn to cook. Cooking is not just another useful skill you must learn, it is also an attitude towards food, according to your own body and towards a healthy life in general. You may have the impression that you are losing the battle with when it comes to food, which is why you prefer to eat chips and cookies instead of carrots. This means that is the time to learn how to cook.  Most people who go to work every day, eat food that is not prepared by themselves. However, one of the best ways to take care of yourself and your family is to learn how to cook. Cooking helps to understand the true taste and smell of food and to understand that food is not the enemy of our bodies, but a source of energy. Today, I will teach you how to cook.

1. Master the essential cooking skills

The essential and most important skill when it comes to cooking is confidence. Cooking is a technique that is supposed to be fun, interesting and allow you to use your creativity. If you approach it with confidence, you will definitely master every cooking skill.

2. Use fresh ingredients

Your dish deserves only the freshest ingredients. Seasonal products are the highest quality, but also the cheapest. So, why making an apple pie in summer, when you can use fresh juicy cherries or apricots? Using seasonal products will also give you a chance to experiment and learn more.

How Anyone Can Learn to Cook

3. Prepare the ingredients

Prepare all the ingredients before you begin cooking. Every chef will tell you that great cooking consists mainly of good organization. This means that you need to wash, peel and chop all the ingredients you will use.

How Anyone Can Learn to Cook


4. The secret is in spices and herbs

Every professional chef has their own secret, and that secret is using spices and herbs that gives the food a special and unique flavor that makes it very tasty, of course. Learn how to combine spices and herbs and do not follow the recipes. Experiment and enjoy while cooking, if you really want to become a professional.

How Anyone Can Learn to Cook

5. The plate should look attractive

The plate must look as good as it tastes, because it will encourage people to eat it. Pay attention to the colors and sprinkle the dish with fresh herbs to make it look appealing. Always strive to present food like a chef because cooking is art.

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How Anyone Can Learn to Cook

How to Get Rid of a Cough Naturally

How to get rid of a cough naturally. We all want to stay healthy. We exercise, eat healthy foods, and take supplements, yet we get sick in the least expected moment. The most common illness we may get is cough. Although it is not as severe as other diseases, cough is very inconvenient. Overtime, it can disappear in itself, but we don’t know exactly when, so it is best to treat it immediately.

There are many ways to treat cough. The most common and the simplest way is to take a cough medicine. However, not all cough medicines are the same. Some people may only need carbocisteine while others may require dextromethorphan. If you have several other illnesses, your doctor may have different remedies for your cough.

It looks daunting and complicated to go through traditional treatment. This is why many people resort to natural remedies. Not only is it safe, but it is also less expensive. Moreover, it is effective, too. To give you some ideas, here are several ways to get rid of cough naturally:

Take Honey Everyday

Honey is the most popular among natural remedies for cough. Since ancient time, it has been used to treat cough and other diseases. Honey can expel phlegm and detoxify the lungs. Take one spoon of honey every after meal is enough to fight cough.

 

How to Get Rid of a Cough Naturally

Drink Ginger Tea

Ginger tea is known to treat several diseases including cough. Aside from that, it is safe to use even for pregnant women. To prepare it, peel off the skin. Slice it into several pieces. Put all the slices of ginger into boiling water. When it browns, it is ready to serve as tea. Drink a cup of ginger tea in the morning and before going to bed.

How to Get Rid of a Cough Naturally

Drink Plenty of Water

Water is everywhere, yet we all ignore its healing power. Drinking plenty of water alone can cure a lot of diseases as it detoxifies our body and cleanses our internal organs. Drink ten glasses of water a day to treat your cough.

How to Get Rid of a Cough Naturally

Sun Exposure

Cough is very common during cool season such as winter. It means that it is less likely to occur during hot season such as summer. It is because cough is easily suppressed at high temperature. When you have a cough, expose yourself under the sun as much as possible.

How to Get Rid of a Cough Naturally

Conclusion

Cough is caused by many factors. It may be an ordinary cough that occurs seasonally or a symptom of a certain disease. Whatever type of cough you have, nature always has a safer remedy for it. The above remedies are proven and effective. Nevertheless, it is recommended you visit and consult your doctor if symptoms persist.

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Tips For Healthy Grocery Shopping

Tips for healthy grocery shopping. Getting healthy often involves creating a comprehensive plan, which is often the part that scares people into not even trying at all. However, small steps lead to bigger steps, and it’s important to start somewhere. You can begin with your relationship to food. This includes shopping at the grocery store.

Easy Grocery Shopping Tips

Think of shopping at the grocery store as your foundation for healthier living. You’re going to have a home that is ready to embrace healthy eating choices, simply because you went to the grocery store with a plan, and you stuck to that plan.

And in terms of making that plan, there are several things that you are going to want to keep in mind:

  • Planning ahead: There is a great deal of value in planning your grocery shopping tip ahead of time. That means planning your meals for the week, and coming up with snacks and ingredients that will allow you to eat at home as much as possible. This is where you get off to a good start, and you’re also going to save money. Create your list, hit up all possible resources for coupons, and do not shop hungry.
  • Produce: Spend as much time as possible in the produce section. You are going to be amazed at the possibilities you can find for meals and snacks.
  • Fortified: You’re going to want to be wary of fortified foods. Some are far too refined, lacking in essential nutrients.
  • Avoiding rush hour: This is easier said than done, but try to avoid shopping during the busier times of the day. The longer you spend in the grocery store, the easier it will wind up being to break your resolve.
  • Cheap aisles: The “cheap” aisles at the grocery store often include things like dried nuts and beans. Not only can ingredients like these be used in dozens of meals, but it’s another great way to save big when you’re grocery shopping.
  • Bulk health foods: Obviously, you don’t want to spend a hundred bucks on apples, or on anything that doesn’t have a particularly long shelf life. But you can save and help yourself a great deal by making purchases along the lines of a week’s supply of your favorite yogurt, or something like lentils and almonds.
  • Outside the perimeters: Ultimately, most of your healthy options, including your meats dairies, are likely to be found around the actual aisles of your grocery story. This is something to keep in mind.

How to you stay focused and inspired when you’re tempted to go off your budget

I will teach you today, how to you stay focused and inspired when you’re tempted to go off your budget.

How do you stay focused and inspired when you’re tempted to go off your budget? For me it’s self control and willpowerI think it’s important to have a strong emotional connection to your goals. Rather than having a goal of I want to stick to X budget or save this much. Why are you saving? For your family? For financial freedom? Keep going with the whys until it’s so clear to you, you can’t see why you would do anything else. This can get you pretty far. 

 
Remember how hard it was to claw my way out of debt. I remember how painful it was being unemployed for 9 months, coasting along for the first 3 thinking I’d be fine since I had 7 months’ savings plus unemployment for 6 months, then the unemployment and savings running out, then the credit cards getting maxed out, finally finding a job and clawing my way out of debt in a year.
 
I also keep a written monthly budget on my phone (EveryDollar App), and I put every penny I spend into the app. Before I buy anything I look to see if it’s in the budget. If it’s not then I either have to not get it, plan to save up for it, or not spend somewhere else and modify the budget accordingly. But I also have “poor kid syndrome” so I’m always horrified of being broke even if I’ve got a good job and money saved up. 
 
Also work with cash – once it’s gone it’s gone for the month. Remembering that you can’t spend more than you make. Remembering I can’t afford it…
 
So let me know how you stay focused and inspired when you’re tempted to go off your budget.

How our family saves $10,000 a year!

I will teach you today, how our family saves $10,000 a year!

Are you ready to save some money? Here are a few ways our family saves about $10,000 a year!

 

1. We make breakfast at home.

It is so enticing to hit up the drive through for breakfast because there just isn’t any time. But we began meal-prepping breakfast at home.

Every Sunday Shelly makes a breakfast frittata. It’s basically eggs, diced potatoes and onions. It costs a little less than $1.75 per day to make a nutritious breakfast at home! Saving us $17.50 a week or $910 a year.

frittata
 

2. We pack our lunch’s.

I take leftovers for lunch. Every now and then, I will have to buy lunch. But most of the time I take leftovers from home-cooked meals.

This saves us about $40 a week (or more!) or $2,080 a year. And we are wasting less food.

3. Remove credit cards.

Did you know the typical credit card user embraces about $15,000 in debt? If their interest rate is 14 % that is $2,100 in interest annually. (Source)
 

4. We negotiate our bills.

We simply called our provider and asked, very politely, if they would lower our bill because we are loyal customers. You can negotiate just about anything, credit cards fees, car insurance, and your cellphone bill. In total we saved about $40 a month or $480 a year!
 

5. We started driving less.

We are now saving $65 a week by reducing one tank of gas a week purely by deciding to drive to fewer places.

That means we stay home more, but we find lots of ways to entertain ourselves and save about $2,230 a year.
 

6. We started buying our meat in bulk.

We were able to get boneless skinless chicken breast for $1.89/lb. per pound from Zaycon and 92% lean ground beef for $3.99 a pound. I am not sure on the actual math on what this will save us. But here is a rough analysis of some expenditure.

  • Chicken: 40 lb case for $1.79/lb. Grocery prices: $3.39/lb
  • Ground Beef 93/7: 40 lb cases for $3.79/lb. Grocery prices: $4.29/lb
  • Hickory Smoked Bacon: 2, 15 lb cases for $2.99/lb. Grocery prices: $4.81/lb
  • Salmon Filets: 25 lb cases for $7.99/lb. Grocery prices: $8.99/lb
  • Cod Filets: 20 lb case for $5.29/lb. Grocery prices: $6.99/lb


7. We cut out our cable plan.

Instead, we use Netflix and Amazon prime, factoring out the cost of those two items per month that is saving us $59 a month or $708 annually.

8. We cut the club.

We ditched Costco, which was $55 annually and instead use Amazon to order bulk items like toilet paper and shampoo.

In total, that’s over $10,000 a year! Just by making small and simple choices to eliminate the small things.

What about you? What are some ways you cut out the little expenses?

What’s Worth Buying at the Dollar Store?

I will teach you today, what’s worth buying at the dollar store.
Dollar Tree

Dollar stores can be very hit-or-miss. Sure, there’s loads of stuff well worth a dollar. But there’s a lot of rubbish, too. If you’re a dollar store shopper, tell us what’s worth buying.

Here are a few thing I think are worth a buck cleaning products, micro USB cables, AUX cables, birthday cards, get well cards, really any cards. Cups and plates. They are cheap, fairly durable, and most people won’t even notice (or care). If something breaks, no big deal. Save the fancy stuff for special meals or when it’s just you. Oh and party supplies! What else is a deal?

Tell us: what’s worth buying at the dollar store? If you have any advice on what items aren’t worth it, go ahead and mention those, too.

How to Keep Utility Bills Down

Looking to reduce your utility bills? Well I have a few tips for you! 

Replace your standard bulbs with LEDS


I would replace all the bulbs with LEDs right off the bat. They’re going to last a very long time anyway. Also, you can install dimmers for the main bulbs to reduce electricity. You have to be careful here about product selection, because not all dimmers actually reduce consumption and not all LED bulbs are dimmable.


Dry clothes on a rack or line

Another idea is to dry clothes on a rack or line. It takes a bit getting used to, but avoiding that damn dryer can save you quite a bit, depending on how often you wash clothes.

 

Dry clothes on a rack or line

Change out your shower-head

For shower-heads, you are probably looking for something at 1.5 GPM or lower. Taking shorter showers will help as well.

Get out of the house

The less time you spend in your house, the more you’ll save on heating and cooling. If you have interests that involve being outside, feel free to capitalize on that. During the summer, you can save on cooling costs by cooking outside on a grill. You can also invest in a smart thermostat. Some smart thermostats can automatically learn when the house is likely to be occupied, and when it is likely to be empty. This allows it to automatically pre-heat or pre-cool the house, so that it’s at a comfortable temperature when a resident arrives. If the residents’ lifestyle changes, these smart thermostats will gradually adjust the schedule, maintaining energy savings and comfort.

 

Get out of the house

Find alternative forms of entertainment

Find alternative forms of entertainment that don’t involve running a big TV for a few hours. If you like the news in the morning, you can listen to a similar news program on your phone using TuneIn.

 

Find alternative forms of entertainment

Check insulation 

Check the insulation in your attic and other areas. If there is a lack of proper insulation, take care of that or you’re going to blow a bunch of money in heating/cooling costs. Also check to see if there are air leaks around windows and doors. Get some weather stripping foam to minimize this.

Probably the most universal advice I can give is to just look at everything that uses electricity or water and figure out ways to use it less or find an alternative that uses less or none at all.