Sample Content Preview Exercise isn’t just beneficial for the body. It has a powerful positive impact on both physical and mental well-being. Besides, exercise also releases dopaminine, oxytocin and serotonin into the system, resulting in an almost euphoric effect without having to consume any drugs. Once you have started this habit, you will feel more motivated, more mental clarity as well as be more emotionally sound. People who exercise regularly tend to be happier across the board. Also, they tend to be less stresssed, angry, anxious and depressed. In addition, exercise doesn’t just help you maintain your health and attractiveness. Studies have shown that it acts as antidepressants which keeps you happy. Based on research, exercising physically is simply mind-boggling; how physical exercise brings positive impacts to both physical and mental health. It’s known to be as powerful as the most effecitve psychiatric medication in the absence of side effects. Researchers believe that physical exercise can protect bodies against some of the illness that can hit people in their later lives which include cognitive decline but it can also help stave off feelings of depression and anxiety to individuals of different age groups. When dealing with patients suffering from attention-deficit disorder or depression, doing physical exercise is highly recommended by most psychologists as it works wonders. As stated by the NEF report, “we do not have to do plenty of them, even as minimal as running 3 separate 30-minute sessions a week or brisk walking could be beneficial”. However, in general, the longer and more intense the physical activity is, the better the impact on health. But as the NEF report has pointed out, even a single exercise session of 10 minutes or less can have a positive effect on one’s mental health. However, one study found that habit formation takes an average time of 66 days to solidify but may happen anywhere between 18 to 254 days. Therefore, do not get discouraged if you feel lethargic or demotivated to exercise at first as you are going to take time to develop the habit to exercise. Essential Habit #2 : Wellness Another important ritual of happiness and fulfillment is to develop wellness. Wellness means doing anything to enhance your body and overall health. For example, being engaged in any activities of self-pampering is of paramount importance for mental health and happiness. This could include one or a combination of the following: meditating, getting a hot bath, getting sufficient sleep, drinking plenty of water, taking your vitamins, eating food that are both nourishing and healthy, getting a massage and many more. Happiness, vitality and emotional stability is directly affected when you’re sleep deprived. It is of paramount importance to get quality sleep every night in order to be productive, think creatively, and make wise decisions. Sleep scientists stated that the average person needs at least 7.5 – 9 hours every night. Apart from getting sufficient sleep, the practice of meditation is one of the most effective technique to live a happier life. Meditation is an effective ancient practice that helps us to control our mind and thoughts as well as enjoy living in the moment. In other words, meditation is a kind of exercise for the brain. When meditation is practiced regularly, part of the brain filled with negative thoughts, anxiety and depression is reduced whereas the other part of the brain filled with joy, fulfillment, and peace is increased. It also boosts parts of the brain responsible in controlling emotions and managing attention. Furthermore, being mindful enables you to be more entirely involved in your surroundings and hence more aware and appreciative of everything. To meditate, its not necessary to be religious or even spiritual to reap its advantages. No pan flutes, chanting, or yoga pants are needed during meditation. Mindfulness meditation is a simple task which can be carried out by anyone, anywhere and anytime. It is not necessary to sit on a mountain and say a mantra in order to meditate. To begin, there are a several mindfulness exercises for you to practice such as body scanning, walking meditation and mindful eating. Through body scanning, mindfulness is cultivated by paying attention on your different body parts. To do this, you should focus on your feet first and slowly move upwards like progressive muscle relaxation. Rather than relaxing and tensing your muscles, you should concentrate on the feelings obtained from every part of your body without judging them as either “pleasant” or “unpleasant”. Meditation should be made a habit or a daily ritual, as the poet John Dryden once said “We first make our habits and then our habits make us.” Meditation also does not need you to be in a sitting posture or still. Mindfulness in walking meditation includes focusing on every step you take – how you feel when your feet touches the ground, your flow of breath while you move, and when the wind blows against your face. Next, if you hunt for food especially when you’re stressed out or swallow your food down hurrily, you should attempt to eat mindfully. All you have to do is take a seat at the table and give undivided attention to your food without any distractions from television, newspaper and others. Take your time to eat slowly so that you can enjoy fully and focus on every bite. If you are able to implement a practice of mindfulness meditation, you will eventually start to realize and savor life’s pleasures more. Essential Habit #3 : Develop Positive Thinking The third essential habit that leads to fulfillment and happiness is to emphasize on cultivating positivity. Our brains tend to be more aware of something unpleasant that has happened rather than the good things. Therefore, our brains should be trained to develop positive thinking. However, this does not mean wearing a fake smile everyday or sing a happy song regardless of what is happening. You should not ignore reality and act like everything is amazing even when things are not going your way. Mulling over negative things contributes to anxiety and depression whereas deciding to observe, appreciate and expect positivity is a strong cheerfulness booster. Allowing yourself to feel grateful can make a big impact in your total happiness. Research has shown that gratitude helps to trigger positive feelings, have a good feeling about yourself, build better relationships and enhance the immune system of your body. A new study proves that gratitude causes you to be more penny-wise on things you spend on. There are multiple simple tasks you can benefit from to boost and develop an attitude of gratitude. Firstly, you should learn to thank others sincerely. When someone lends u a hand and ease your day, be fast to thank them and show your appreciation no matter how big or small the favour is. It does not only cause the person to be happy as you will also gain a happiness lift from it. It becomes an immediate reward to observe how an expression of gratitude can make a positive change in someone else’s day. Then, you will realize that there’s a connection between humans and the things we do to each other matters. According to research, owning a gratitude diary is an effective way to make you feel more contented right away as you will feel more connection with other people and become genuinely appreciative. It is also important to make a mental list of the things you appreciate about your life, whether small or big, as well as counting your blessings. Make a routine to reflect on everything you are thankful for regularly, notice all the wonderful people you’ve come across in life who have taught you valuable lessons, your past experiences whether good and bad as well as the things you have in your life now. It is of paramount importance to accept the negative event from your past as you can gain positive lessons from even the most painful experiences. You will definitely be happier and more grateful when you can find meaning in even the bad things you’ve experienced.

Sample Content Preview Travelling is incredibly important not only for your happiness and your sense of accomplishment and purpose, but also to make you a more rounded and even a more decent human being. Did you know that people are rated as more tolerant and understanding if they went to college? This has nothing to do with education or background – it is simply that people who have moved away from home have less narrow views and a better understanding of the wider world. And this is even truer for those people who travel far and wide and mingle with other cultures and see other places for themselves. This broadens your mind and gives you a ‘bigger picture’ view. It can also help you to put things in perspective a little and to realize that many of your troubles and your concerns are actually somewhat petty in comparison to the hunger and poverty you encounter in other parts of the world. People who have travelled and had adventures will be naturally more interesting to talk to because they’ll have such a breadth of experiences to share and because they’ll appear more worldly and more knowledgeable. But it’s simply rubbing shoulders with people from different cultures and experiencing unique locales that will truly develop you. To get a little deeper in our understanding of how travelling can change and improve a person, it pays to consider the philosophies of Georg Hegel. Hegel believed that it was crucial that we challenge our ideas in order to develop them and to gain a more accurate world view. He described this as requiring a specific process. The ‘thesis’ is the original idea that you have. The antithesis is the opposite view. And the synthesis is the resultant idea that takes lessons from both views. In order for us to be as knowledgeable and as effective as possible, it is crucial that we challenge our existing ideas and develop them by incorporating other ideas. Refusal to do this otherwise will eventually result in our own demise, as we become more and more attached to defunct and irrelevant concepts. Without these outside views and experiences to challenge us, we simply become more and more extreme in our own views. This happens through ‘confirmation bias’ as we seek out more knowledge to confirm what we already hold to be true. And it happens through ‘convergence’ and ‘divergence’, the likelihood of in-groups becoming more similar to each other and less similar to outgroups. We can look to nature for a great analogy. In nature, the single most important thing for the survival of our DNA is diversity. We seek mates for procreation because they are different from us and because they introduce new genetic material into our makeup. If we continually in-bread, then the flaws and imperfections in our DNA become exaggerated to the point that we can even become deformed or unwell as a species! Conversely, having offspring with people of different cultures and from different regions will create stronger DNA that is less prone to illness. The same goes for our ideas. This is why it is so good for us as a species to overcome borders and differences and to interact with others that are diverse and varied as possible. By challenging and constantly reassessing your ideas and beliefs, you will come out with stronger, more accurate and more useful ideas and beliefs. Travel is one of the greatest things you can do for the mind and the soul. Meditate If there’s one new habit you should consider adopting, then it is meditation. Meditation is simply practiced focus and concentration. Here, you will put yourself in a quiet environment and then focus on clearing your mind of distracting and unwanted thoughts. You will be ruminating on stressful topics, and you will gradually become better at focussing and remaining calm. This is an incredibly powerful skill because it gives you the ability to rise above stress and panic and to remain calm no matter what is going on around you. This can make you a happier individual, as you’ll be less bothered by hard days at work or large deadlines but it can also make you more effective as you gain greater control over your emotional response, more emotional stability and the ability to concentrate more effectively on given tasks. And did you know that meditation physically changes the structure of the brain? It has been demonstrated to increase ‘cortical thickness’, which means that there is more grey matter and a greater density of neural connections. Studies also show that meditation can improve concentration, focus, emotional stability and even IQ. In other words, meditating makes you a more focussed and even more intelligent individual.

Table of Contents Chapter 1: Introduction ......... 3 That All Sounds Great! But I Don’t Have the Time or the Knowledge! .... 5 Who is This Book For? ........ 7 Chapter 2: What Makes the Internet Go Around ............ 8 The Economy of the Web... 9 The Role of the Internet Marketer .. 10 Chapter 3: Start Earning Money Almost Immediately With This Incredible Simple Business Model: PLR Products ........... 13 PLR Products: The Fastest Way Imaginable to Start Making Reliable Income Online ........ 15 Chapter 4: Affiliate Marketing and Other Super Fast Business Models You Can Create in Your Spare Time .......... 18 What is Affiliate Marketing? ........... 19 How it Works ... 20 Other Great Online Business Models You Can Set Up in No Time.......... 21 Chapter 5: How to Choose Things That Will Sell and Make Money Quickly (Finding a Route to Market) Picking the Niche . 25 Merging Niches ............. 28 Choosing Products With Value Proposition .. 28 Chapter 6: How to Use Facebook Ads and Google AdSense for Quick Profit ........... 30 An Introduction to Facebook Ads and How to do it Right ........ 31 An Introduction to Google AdWords ............ 33 Chapter 7: How to Quickly Profit From a Big Blog Using the Best Growth Hacks .... 35 Why You Should Always Sell and Never Display Ads ............ 36 Building Trust and Offering Value ... 37 Growth Hacks for Quickly Growing Your Audience .... 38 Your Super-Fast Guide to SEO ......... 40 Chapter 8: Conclusion and Productivity Tips to Help You Do More Work in Less Time ......... 43 Conclusion ........... 45 Sample Content Preview You probably don’t know enough about the web or how it operates in order to see the precise opportunities that are there for you. You probably don’t yet know how to go about setting up a website, let alone filling it with the kind of content that people fall over to read, creating a product to sell from it, or promoting it so that people all around the world are able to discover it (without trying to!). And perhaps you’re not yet familiar with all the different types of business that you can create online. Perhaps for instance, you didn’t know that you could start making money by selling books that you didn’t even create! And the other issue is time. You’d love to learn all this stuff, but do you really have the time? Then there’s the idea of actually running the business day-to-day. If you’re already a busy professional, how can you possibly afford the time to build an additional business on top of the one that already takes up the vast majority of your time? Especially if you’re also a family man or woman, or even just someone with an active social life! That’s where this book comes in. In these pages, you’re going to discover everything you need to know to start running a massively successful business in your spare time. You don’t need to know a single thing about SEO, building a website or even business just yet: you’re going to learn how the web works, how people make their money and how you can get in on the action. We’re going to focus on the fastest and most effective ways to start making money online. You’re going to discover business models that you can easily implement in a matter of hours or even less. And you’re going to discover how you can create businesses that run themselves so that you don’t have to. I’m serious: you can start making thousands of dollars each month from a business that will take you less than a few hours to set up. There’s an element of luck involved sure, but the worst case scenario is that you’ll earn a few hundred a month. A few hundred a month. Indefinitely. From a few hours’ worth of work. It sounds mad, right? It sounds impossible! But it really isn’t. And you’re going to discover why not in this book. In the first few chapters you will discover multiple simple businesses that can be implemented this quickly and effectively. If you want to take things a little further, we’ll look at some productivity tips that will allow you to leverage the power of the web in order to accomplish huge amounts of work in a very short amount of time. And you’re going to see how you can take these ideas and use them to grow your own business too. If you’re new to all this, then this book can change the way you approach your business. And in doing so, it can change your life… Who is This Book For? This book is really for anyone who wants to learn more about internet marketing and how to make money from the web, but who doesn’t have the time to invest countless hours into growing an online business or managing a blog. If you think you could benefit from earning several hundred dollars minimum for a few hours’ work a month, then this book is for you. But this book is particularly aimed at the business professional. If you’re someone who runs a business or is currently worked to near-breaking point by your existing employers, then you’re going to find that this book uses a lot of concepts and strategies you’re familiar with but in a new way. This will help you to understand how to use internet marketing in the workplace or how to use it to escape the rat race. This is Internet Marketing for Business People!

Sample Content Preview If you still struggle then a great little hack is to take a magnesium threonate supplement. This is a natural mineral that encourages sleep, relaxes the muscles and promotes brain plasticity so that you will learn better and your brain will grow new connections. 3. Practice No Fap This is a controversial thing to include on this list but let’s be honest: if you are going to become the most successful and effective version of you then that does not involve spending hours each week watching seedy videos of women and pleasuring yourself. Not only is this a huge waste of time, it is also simply addictive and can badly mess up your dopaminergic system. Dopamine is produced during goal oriented behavior and it will reinforce whatever behavior you engage in. Porn creates a huge release of dopamine that can only otherwise be achieved through drug use. As such, it can damage the brain’s ability to stay motivated and focused and leave you with impaired motivation. But more than anything else, no fap trains you in discipline. If you can break this one extreme habit, then you are demonstrating an ability to do nearly anything. Imagine what other goals you could accomplish. Imagine what else you could achieve! Perhaps it is for these reasons that many people on the No Fap Reddit report that they feel more alive, more energetic and much more driven once they practice no fap – and that they accomplish much more as a result. 4. Get Into Shape If you want to get the most from your mind, then you need to start focusing more on your body. Exercise and using your body is fantastic for empowering your brain matter and helping you boost your mood, your drive and your pure mental computational power. Of course it will also make you appear more attractive, more successful and more confident – all things that can help you to get what you want from life. Using any training program above will help you to tone and build muscle, lose weight and improve your fitness but some training methods are better than others. This is where HIIT workouts can be useful. These are ‘High Intensity Interval Training’ workouts – meaning that you will be alternating between periods of intensive output (running at maximum sped for example for around 1 minute) and periods of active recovery (jogging at 70% for 2-3 minutes). This form of training has a profound impact on the body by forcing you to utilize different energy systems and thereby training your ability to more efficiently access energy stored in your cells. It then creates an ‘energy deficit’ by depleting glycogen that your body will continue to burn throughout the rest of the day. HIIT can make you more energy efficient and increase the mitochondria in your cells so that you constantly have higher energy levels and an improved mood. It also burns more fat than any other form of exercise… 5. Be More Active BUT HITT is also absolutely brutal. A lot of people make the mistake of thinking that HIIT is the ‘easy option’ because it is shorter than steady state cardio in terms of the time you need to put in. This is very much a mistake however as HIIT is so intense that it will be a huge challenge for most people to complete. Not only that, but being inactive for the majority of the day and then just adding an hour of exercise on at the end is not enough to improve your overall health and fitness. Instead, you should be focusing on how you are going to increase your overall activity so that you sleep better, so that your metabolism speeds up and so that you are generally healthier. So, for most people, the best way to start losing more weight will be to walk more. Steady state cardio like this has its benefits too: it is perfect for increasing the capacity of your left ventricle and thereby helping you to reduce your ‘resting heart rate’. A lower resting heart rate is an indicator of good health and means you will experience lower stress throughout the day. Walking is particularly good because it does not cannibalize muscle and because it is low-intensity enough that you can do it regularly. It’s also very practical and can be worked into your routine, whether that means you walk to work or you just walk to the shops a little more often and use the car less. Try wearing a fitness tracker in order to monitor your progress in this regard. If you can find an opportunity in your routine to walk 40 minutes a day, then you could easily expect this to burn 300 extra calories. That’s not a lot but the difference with walking (as compared with running) is that you can then do this again immediately the next day. And the next day. Over a week, you’ve now burned an additional 2,100 calories – which is essentially an entire day’s worth of eating! Another way to get more exercise into your regime is to take up a class of some sort. For many people who struggle to lose weight and tone up, starting martial arts or perhaps dancing is often the very best thing they can do. This provides much more incentive to move intensely regularly and makes the process of exercising fun and social.

Table of Contents Introduction ....6 Why Vitamin D is essential for your Body .....7 Vitamin D Deficiencies ...... 7 Vitamin D is required for communication within your body ..... 8 What Causes Vitamin D Deficiency? ......9 Your Diet can cause a Deficiency in Vitamin D ... 9 You have Very Dark Skin 10 You have a Problem with your Digestive Tract .. 10 You are not getting enough Sunlight ..... 11 You are Overweight / Obese ... 12 Your Kidneys cannot process Vitamin D properly .... 12 You are an Older Person .. 12 You take Specific Medications 13 Vitamin D Deficiency Symptoms ...14 Experiencing Cramps, Weakness or Aching Muscles 14 You Suffer from Chronic Exhaustion ... 15 Frequently Suffering from Infections .... 15 Lower Back and Bone Pain ..... 16 It takes a Long Time for Wounds to Heal .... 16 You Experience Hair Loss ...... 17 You Experience Mood Changes ..... 17 The Potential Impact of Vitamin D Deficiency ...18 High Blood Pressure and Heart Disease 18 Osteoporosis and Bone Disorders .. 18 Autoimmune Disorders .... 19 Complications with Pregnancy 19 Higher Risk of Infections . 20 The Risk of Diabetes . 20 The Risk of Types of Cancer ... 21 Foods that have Vitamin D ......22 Levels of Vitamin D in Specific Foods . 22 How Much Vitamin D you need .....24 Recommended Vitamin D Amounts (RDA) by Age Range .... 24 Vitamin D Deficiency Diagnosis and Treatment .26 Your Doctor may Prescribe Different Levels of Vitamin D .... 27 Two Types of Vitamin D .. 27 Don’t take too much Vitamin D ..... 28 Don’t Consume too much Vitamin A .... 28 Conclusion ...29 Essential Resources ....31 The Truth About Vitamin D .. 31 7 Healthy Foods That Are High In Vitamin D .. 31 Vitamin D Deficiency ..... 31 Vitamin D Deficiency Symptoms And Treatment .... 32 Sample Content Preview As we mentioned in the introduction, vitamin D is essential for good bone health. It helps in the development of strong bones and this becomes very important as you age. Vitamin D will also take calcium from your blood and will use it to create and repair muscle tissue and bone. You need vitamin D to help your parathyroid gland to properly regulate the levels of calcium in your blood as well. Vitamin D Deficiencies You may have heard of “rickets” before as it is the most common kind of vitamin D deficiency. Children can suffer from rickets if their bone tissue doesn’t mineralize correctly. This usually results in their bones being too soft and becoming deformed. But rickets is not the only type of vitamin D deficiency. There have been several studies that revealed that there are several other health problems that can result from vitamin D deficiency. We will discuss these later on in this special report. Vitamin D is also important for your immune system. Your immune cells all have a receptor for vitamin D and they are able to synthesize the active vitamin D hormone or metabolite. This means that there is definitely a connection between them. A lack of vitamin D is also associated with autoimmune disorders such as rheumatoid arthritis and multiple sclerosis. When the right level of vitamin D is in your blood, your immune system will function properly and protect you from autoimmune disorders and possible infections. Vitamin D is required for communication within your body It is important that the calcium levels in your body are correct and vitamin D will communicate between your skeleton, your kidneys and your intestines to ensure that this is the case. Healthy and strong bones are the result of your body having the correct levels of calcium. If your vitamin D levels are low or there is not enough calcium for your bones, your parathyroid gland will borrow calcium from your skeleton which has the overall effect of making your bones weaker. In the next section, we will discuss what causes vitamin D deficiency. What Causes Vitamin D Deficiency? There are actually several causes of vitamin D deficiency. The main problem is that vitamin D deficiency is not always easy to spot. You need to know what the symptoms are so that you can detect it. This probably explains why the experts think that more than a billion people across the globe have a deficiency in vitamin D. We will discuss the symptoms of vitamin D deficiency in detail in the next section. Here we will look at some of the most common causes of vitamin D deficiency. Your Diet can cause a Deficiency in Vitamin D If you do not eat the types of food that enable the development of vitamin D then this can cause you to be deficient in the vitamin. The foods that help to develop vitamin D are animal-based and include: • Beef liver • Fish • Egg yolk • Fish oils • Fortified milk products Vegans are more prone to vitamin D deficiency as they do not consume any of these foods. There are supplements available that vegans can take to make up for the vitamin D that they are losing out on. You have Very Dark Skin If you have very dark skin then the pigment or melanin can prevent the formation of vitamin D when you are out in the sun. This can apply if you have a tan as well as if your skin is naturally dark. The bottom line here is that the darker your skin is, the less chance it will have to form vitamin D with exposure to direct sunlight. Even if you spend a lot of time sunbathing this can still be a problem. You have a Problem with your Digestive Tract Some people have a problem with their digestive tract which means that they cannot absorb dietary fat or vitamin D. If you have a medical condition such as cystic fibrosis, celiac disease, or Crohn’s disease these can limit the ability of your intestines to absorb the vitamin D that you consume. These medical conditions can restrict the absorption of dietary fats as well and because vitamin D is fat-soluble, this can result in the same problem occurring. You are not getting enough Sunlight Your skin can only make vitamin D when you are exposed to direct sunlight. If you do not venture outdoors very often, your chances of being deficient in vitamin D will rise significantly. You may work a job that prevents you from getting much sunlight or you could be homebound. If you live in a northern latitude country you can be deprived of enough sunlight. Wearing head coverings and robes for religious purposes can also limit exposure to the sun. Living in an area that has a lot of pollution or smog can also restrict your sunlight exposure. Where you live can really make a difference as can the season and the time of day that you venture out into the sun. In some parts of the US such as Cleveland, Ohio, there will be no UV-B light for 6 months of the year due to the sun’s position and the ozone layer. Please be aware that the sun is strongest between 10am and 3pm. You are Overweight / Obese Being overweight or obese can leave you vitamin D deficient. If you have a body mass index of 30 or more then your fat cells may not be efficient enough to extract the required vitamin D from your blood and circulate it around your body. Your Kidneys cannot process Vitamin D properly Your kidneys play an important role in the conversion of vitamin D into an active form. If your kidneys are damaged or diseased, or have slowed down due to age, they may be unable to perform the conversion process properly which will result in vitamin D deficiency.

Sample Content Preview Sign #1: You Avoid Unpleasant Activity One of the first signs that you will notice about those who are procrastinators is that when there is an activity that they find to be unpleasant, they are more likely to avoid doing it at all. There are always things that all of us will want to avoid during the day, but many people will just power through them and get these activities done as quickly as possible. But for someone who is a procrastinator, they are going to avoid the unpleasant activity altogether. They will see that there is something they don’t want to do or something that isn’t going to be all that much fun for them, and they choose to just avoid it. They will work on something else that is not as important, make calls and texts to friends when it isn’t needed, and they will spend time walking around and chatting or socializing on social media to avoid it. Of course, there are always times when we all want to avoid doing some activities that are seen as unpleasant. There are days when we want to be lazy or a task that we would rather have someone else do for us, but this is usually something that is few and far between. Most of us realize that we still need to get the work done and while there are a few occasions when we will avoid the work as much as possible, we will usually get it done and out of the way. On the other hand, a procrastinator is going to use the unpleasantness of the task or the situation in order to not do it at all. They will realize that it is not something they want to do and instead of getting it done and out of the way, they will drag their feet and try to avoid it as much as possible. Instead of avoiding the task on occasion, they will do it all of the time. Sometimes when the task is due, they will either rush through it and try to get it done in just a few minutes, making it look really bad, or they will never get to it at all. Sign #2: You make a lot of excuses Excuses are one of the best tools that many procrastinators are going to use to help them not get started on work. In reality, none of us want to spend our time working on projects or doing stuff that we just aren’t that fond of. We would rather go out and hang with our friends, spend more time with our kids and families, or going on vacation, but we realize that this is not reality and so we will get our work done without making a lot of excuses. But when it comes to a procrastinator, there are always excuses that are out there for why they are not doing the work that they should right now. They are going to use these excuses in order to help justify some of their procrastination, as a way to get out of doing the work and explaining why they would want to put it all off for now, rather than trying to get the work done right away. Some of the excuses that you will find includes, “I don’t have the time,” or “I’m the most creative when I am under pressure.” All of us are pretty busy on a daily basis, but we always fit the things that are the most important to us in the day. We are able to get a lot done if we choose to, we just need to make sure that we are prioritizing things in the right manner. In addition, no one works better under pressure. In fact, this is one of the worst ways to work because you are pressured, and you are likely to hand in order that is going to look horrible in the long run. Sign #3: You Look for the Distractions A good sign of a procrastinator is someone who seems to be distracted all of the time. These are the people who are always doing little busy work through the day, but they never seem to be able to get their actual work done in a timely manner. They will make some excuses for what they need to do, but they can find distractions no matter where they are going. There are many things that are able to distract us when we are working. You could check your email every time that a new message came up. There is the issue with trying to stay off social media, checking our phones all the time, having people stop by all of the time, running off to the office or break room as often as we can, and so much more. The problem with this behavior is that it results in us taking too much time out of our day trying to do these little things, rather than completing the work that is right in front of us. When we are able to reduce the amount of times that we are able to get distracted, we are able to get more done each day. When it comes to most people, they are able to avoid the distractions as much as possible. They will turn off the internet and not check their email or social media accounts until the work is done. They will hide their phones on the other side of the room, so they aren’t tempted to answer it all of the time. They may even close the door of the office and try to make it look like they aren’t there so that others are going to leave them alone. They know what they need to get done and they want to get it done as quickly as possible rather than wasting time. But for procrastinators, things are going to work a little bit differently. Rather than trying to stay away from some of these distractions, they are going to be attracted to them. They don’t want to do the work, so if they are able to find something that will distract them, find something that they can do instead of the work, they are going to run towards it as fast as they can. They will find that while they are doing a lot of busy work in the process, they missed out on getting some of the actual work done by the end of the day. But this doesn’t stop them, they just keep pushing on through the end of the week, and then, if they get to this part, they are going to try and rush through the work at the last minute, hoping to get it all done.

Table of Contents Introduction ....6 What CBD Really is ....7 CBD will not make you “High” .... 7 Different Strains of the Cannabis Plant ...... 8 CBD Extraction Methods . 9 How using CBD can change your life for the better .....12 Use CBD for Chronic Pain Relief ............ 12 CBD can reduce Inflammation .... 13 CBD and the Management of Anxiety and Depression ..... 13 CBD and Diabetes .......... 14 The use of CBD with Autoimmune Diseases ........ 15 CBD and the Treatment of Skin Problems ............ 15 CBD and Cardiovascular Disorders ......... 16 CBD and Neuropsychiatric Issues ............ 16 The Most Common Forms of CBD ....18 CBD Tinctures ... 18 CBD Capsules ... 19 CBD Vaping ...... 20 CBD Oral Sprays ............ 21 CBD Edibles ...... 21 CBD Gels, Lotions and Creams .. 21 Important things that you need to know about CBD Products ..23 Use a Licensed Dispensary for your CBD Products if possible ...... 23 Which CBD Products should you Trust? . 24 What to Avoid when Choosing CBD Products ..... 25 The Most Common Myths about CBD ............27 CBD is better with no THC ......... 27 CBD converts into THC in your Stomach 28 CBD is medicinal and THC is for Recreation ....... 28 High Doses of CBD are more effective than Low doses ... 29 There are no Psychoactive Properties in CBD ...... 29 CBD is the same as a Sedative .... 30 Psychoactivity from CBD is a bad side effect ....... 30 Conclusion ...32 Essential Resources ...33 CBD Safe and Effective? ........... 33 9 Science Backed Benefits of CBD Oil .. 33 https://www.forbes.com/health/body/cbd-oil-benefits/ .... 33 How to Shop for CBD .. 33 https://www.consumerreports.org/cbd/how-to-shop-for-cbd/ ....... 33 Using CBD Oil for Pain Management .... 33 Sample Content Preview CBD Extraction Methods When CBD is separated from a cannabis plant it is in the form of a thick oil which is very potent. As CBD is soluble in both alcohol and oil, the extraction process normally involves the use of a chemical agent that will dissolve an alcohol or oil-based compound. The most common, and probably the safest method for CBD extraction, is using CO2. When CO2 is placed under high pressure and temperatures that fluctuate it turns to a liquid which separates out the active ingredients in the cannabis plant. Using specific temperatures, the CO2 extraction methods can extract CBD purely rather than it being mixed up with other compounds. Another method of extraction is through the use of ethanol. This method has been used for a very long time and in the 1800s it was used to create “Indian Hemp” which a lot of people used to overcome a number of health issues such as muscle spasms, pain, depression and anxiety. The use of ethanol for extraction was banned in the US in 1937 but now it has come back again as an efficient extraction method. Alcohol that is deemed food-grade is also used to extract CBD oil for the cannabis plant. This process creates very high-quality CBD oil which people can ingest orally. Another effective method of extraction is the use of hydrocarbons. Here propane, hexane or butane is used for the extraction. Extracting with hydrocarbons can be very effective as it can separate the valuable terpenes and cannabinoids from components that are unwanted such as chlorophyll. Hydrocarbon extraction can be dangerous though because they are very flammable. If a user of hydrocarbon extracted CBD vapes the substance, then this can cause them harm especially if they have a compromised immune system. The final CBD extraction method is using olive oil. This is a simple method that is also cost effective. You can even do this at home if possessing the cannabis plant is legal where you are. The cannabis plant needs to be heated in an oven as this will convert CBDA into CBD and THCA into THC. Then you need to steep the plant ion olive oil and strain and sift the oil from the plant. There is one problem with olive oil extraction which is that the THC is not removed from the oil so when it is consumed it can make you high. In the next section, we will discuss how using CBD can change your life… How using CBD can change your life for the better The first thing to say here is that CBD has been used effectively for medical purposes in a number of different cultures around the world since ancient times. It can help you as well. You need to know that CBD is a natural substance and not a drug created by man. Too many people are taking harmful prescription drugs these days. Taking CBD for pain relief is a much safer alternative to prescription drugs. CBD has a proven track record for providing effective pain relief for many different medical conditions and there are no potentially harmful side effects to worry about. Here are some of the ways that taking CBD can change your life for the better: Use CBD for Chronic Pain Relief Many studies have confirmed that the anti-inflammatory effects of CBD are very effective for the management of pain. Studies of this include relieving the pain of neck and back pain, migraines, arthritis, fibromyalgia, neuropathic pain and even cancer pain. CBD can reduce Inflammation If you experience an injury then there will be inflammation in your body. Sometimes this inflammation can become a chronic problem that can have a significant impact on your organs and tissues. Chronic inflammation is never a good thing and it is behind a number of health issues such as diabetes, asthma, ulcerative colitis, Crohn’s disease and cancer. A review was conducted in 2015 by Bioorganic and Medicinal Chemistry and this revealed that the use of CBD was effective in reducing inflammation fast. It does this by utilizing several of the body’s pathways. CBD and the Management of Anxiety and Depression Research studies have proven a direct link between low levels of serotonin and anxiety. In tests performed on rats, the National Institute on Drug Abuse found that using CBD reduced stress. They then recommended that using CBD would help with the management of GAD (General Anxiety Disorder). You have a central nervous system as well as a peripheral nervous system. CBD interacts with specific receptors found in these systems. Scientists cannot explain the exact way that this interaction takes place but they believe that the use of CBD changes serotonin signals which have a major impact on mental health. There was a study in 2014 that discovered that CBD created an antianxiety and antidepressant effect. A lot of anxiety and depression is caused by stress and a review in 2018 revealed that CBD can reduce this stress. CBD and Diabetes The reason that CBD can help people with diabetes is because it has an anti-inflammatory property. Diabetes is primarily an inflammatory condition and CBD can help to reduce this. There was a study in 2016 which was published in Clinical Hemorheology and Microcirculation which revealed that mice treated with CBD resulted in a reduction of pancreatic inflammation which prevented the onset of diabetes. In addition to this, the study showed an overall reduction in the activity of immune cells which can be a cause of inflammation. The use of CBD has also been proven to lower resistance to insulin and to moderate blood sugar levels in people suffering from Type 2 diabetes.

Table of Contents Introduction .......... 1 The Fundamentals of Blockchain ......... 2 What is Blockchain and how does it work? ............... 2 All Blocks are Unique. 2 Blockchain is very difficult to Hack .......... 3 Blockchain is Decentralized ..... 3 Blockchain Mining .... 4 Proof of Stake ........... 4 Real Applications for Blockchain Technology ..... 5 Financial Institutions are leading the way with Blockchain ..... 5 Tuna Fishing in the Pacific Ocean ........... 5 Diamond Source Verification ... 6 Cryptocurrencies are already using Blockchain ....... 6 Blockchain and Real Estate ...... 6 Blockchain and the Healthcare Industry .. 6 Big Companies are Implementing Blockchain Projects ............ 7 How your Business can Benefit from Blockchain 8 It is not too expensive to implement Blockchain ....... 8 You can use Blockchain for an Offline Business as well as Online .......... 8 Accept Payments with Cryptocurrencies .. 8 Transfer Money with Blockchain .............. 9 Recording of Transactions ...... 10 Blockchain Contracts cannot be manipulated ........ 10 Use Blockchain for Secure Storage of Data ........... 10 The use of Smart Contracts is on the rise ............... 11 Raise Capital using Blockchain .............. 11 Bounty Campaigns with Blockchain ....... 12 Find ways to take advantage of Blockchain Technology ........ 12 Learn more about Blockchain for Business ............ 12 What will Blockchain do for your Business? .......... 13 Start with one small Blockchain Project . 13 Final Words ........ 14 Essential Resources ............ 15 Sample Content Preview So, what exactly is blockchain? In the simplest of terms blockchain is a digital record of who owns what that is updated continuously. With blockchain there are individual blocks of data that are encrypted and these are all joined together. Hence the name “blockchain”. These data blocks can contain different types of information such as the owner of an asset, the date and time of transactions, the monetary amounts involved and a lot more. Every block is encrypted using cryptography which is where the name “cryptocurrencies” emanates from. Imagine an everyday deal between two parties. There will be information about the deal that needs to be confirmed and all of this is stored in an individual block. A block can include a lot of different records about a deal or transaction which is part of the initial design of the blockchain. A blockchain network will store details of many transactions conducted and each transaction has its own unique block. There could be millions of individual blocks in a blockchain and they are all linked together in a secure way. In a cryptocurrency transaction there will be two parties that we will call party 1 and party 2. With a blockchain there will be records of these two people and the different coins that they own. So, if party 1 wants to sell some of their crypto coins to party 2, there are digital signatures in the individual blocks that require verification. The job of the blockchain network is to check all of the details of the proposed transaction to ensure that everything is valid. There are computer nodes which perform these checks. If the nodes validate the transaction, then records are added to the blockchain. All Blocks are Unique Every individual block in a blockchain is totally unique and has a special code identifier known as a “hash”. As all of the blocks are connected together, the unique code will also include the hash of the block that previously connected to it. Everything is done in order and the hashes are used to link all of the blocks together properly. There is a complex mathematical function used to create each individual hash. Using this function, a unique string of characters, including numbers and letters, is generated to create the unique hash. A blockchain network uses a uniform hash system so it doesn’t matter how large or small an individual block is the hash codes used will always be the same length. There is a database used with a blockchain and this is distributed across a network of computers. It is designed so that no single computer has the same information stored on it. Blockchain networks continuously check block information to ensure that every single copy of the database is fully up to date. There is no margin for error with a blockchain network. Records on a blockchain are immutable. This means that they cannot be easily changed. Any changes made by the legitimate owners will change the database and create new hash codes. Blockchain is very difficult to Hack It is extremely difficult to hack a blockchain. Very experienced hackers have tried and failed. A hacker would need to recalculate hashes for the blockchain so that they can hack it and this is almost impossible as the original has used will always remain. This has a knock-on effect to all of the blocks connected together. To even stand a chance of hacking a blockchain you would need to use vast amounts of computing power. This would be very expensive and would take a great deal of time to do as well. Are you beginning to see the possibilities here? Most conventional transactions are based on client server setups. This means that there is one central server (computer) that holds all of the important information and other computers (clients) connect to it to make the transactions. The problem with client server technology is that it is a lot easier to hack. Companies and organizations that deploy the latest cutting-edge security methods have fallen foul of experienced hackers. Records are not immutable and if someone knows what they are doing they can change them without being noticed. Blockchain is Decentralized There are no centralized authorities controlling any of the cryptocurrencies which is why they appeal to so many people. Any user of a blockchain can have access to the same information as another user. The blockchain platform is very appealing because it provides total transparency. Unlike with client server applications, there is not a central database involved with blockchain. It is a lot easier for a hacker to gain access to a central database and cause havoc. With blockchain, the information is spread over several different computers. As blockchain is decentralized there is no requirement for a trusted third party to verify the transactions that take place. Users of a blockchain network are anonymous and you may think that this can cause trust issues. How do you know if some users are untrustworthy and will try to game the system? The way that blockchain overcomes this trust problem is by testing all new computers that want to join the network. A new computer has to pass a consensus test which is a way to prove their trustworthiness. One of these is through the use of mining. Blockchain Mining New users of a blockchain have to prove their credibility and they can do this by solving a complex mathematical puzzle when they want to add a new block to the network. This process is called “mining” and requires a great deal of computational power to solve the required puzzles.

Table of Contents Introduction ................. 4 Step 1: First Understand Procrastination Makes You Work Slower .... 8 Step 2: Understand Procrastination Can Also Make You Work Harder ............. 13 Step 3: Stop Doubting Your Abilities – Here‟s How To Work Faster ................... 18 Step 4: Take Regular Breaks – Why Taking Regular Breaks Is Key To Doing Your Best Work ........ 24 Step 5: It Starts With You – Taking Care Of Yourself Is Key To Doing Your Best Work 28 Step 6: How Making A Game Out Of Getting Things Done Promptly Can Help You Work More Efficiently ...... 33 Step 7: How To Overcome Distractions That You CAN Control ........ 38 Step 8: How To Overcome Distractions You CAN‟T Control ............... 44 Step 9: How To Stay On Time or Ahead of Your Project .. 48 Step 10: Reward Yourself When a Project is Completed .. 52 Conclusion ............... 58 Sample Content Preview Some distractions are the type that can be controlled by the entrepreneur, such as being logged into his/her social media accounts. Other distractions are the type that can‟t be easily controlled by the entrepreneur, such as kids running around the house, etc. Both types need to be managed if an entrepreneur is going to overcome the excuse of not getting as much done as he/she can within a specific period of time. Another important aspect of time management entrepreneurs must learn is being efficient in their work time so that they can take breaks, enjoy themselves, and not burn themselves out trying to complete projects and other tasks necessary to have a thriving business. Oftentimes, entrepreneurs will want to work every waking minute of every waking hour, sacrificing their health, well-being, and social life just to improve their businesses. Yet, taking this approach can actually hinder an entrepreneur from improving his/her business. Therefore, dealing with procrastination, self-doubt, and distractions is key to overcoming excuses and getting the most high-quality work done in the least amount of time possible. In order for entrepreneurs and others to do this successfully, they need to learn techniques and ways to counter the procrastination, self-doubt, and distractions they will experience as they attempt to complete projects and tasks that will boost their businesses, reputations, and profit. They also need to learn how to manage their time so that they are efficient, do the best-quality work in the least amount of time possible, and not ignore other areas of their life that would endanger their health, well-being, and their businesses. In the coming chapters of this book, you will learn why procrastination is a major enemy to doing your best work and why it is in your best interest to overcome it. You will learn how self-doubt leads to slower work, which can negatively impact the quality of your work. You will learn how to handle both the distractions you can and cannot control so that they do not impact the quality or your work nor the time it takes you to complete them. You will learn why staying on or ahead of schedule is key to doing your best work. You will learn how to “make a game” out of getting things done promptly so you can work more efficiently. You will learn why focusing on the benefits and rewards you‟ll get after completing a project is key to completing that project efficiently and doing your best work. You will learn why taking regular breaks during your project and taking care of your health and well-being are also key to doing your best work. Step 1: First Understand Procrastination Makes You Work Slower In virtually every occupation, there are certain aspects to a job or task that people don‟t like doing. In the business or financial world, it could be that you have to work with mathematics or mathematical computer programs in order to determine what actions to take to create the best products for your business or pick the best stocks for your investment firm. In teaching, it could be writing or typing out the lesson plans you have to create for each day and week you teach. For entrepreneurs, it could be creating the sales letters you need to sell your online products. In essence, it‟s the tedious tasks that every occupation has that most people try to avoid, even though in truth, there is no real way to avoid these tasks. They just “come with the territory,” as many people like to say. Yet, many people will try to avoid these tasks by procrastinating, taking longer to complete other tasks they like doing better in order to “avoid” doing the tasks that they don‟t. For instance, in the business and financial worlds, much research has to be done in order to learn what is the next best move for one‟s business or investment firm. Thus, people may like to access and read the various stories and reports online detailing what is going on in the world in order to know what is the next best move for one‟s business or financial firm. They‟ll spend more time doing the research than is necessary to do it well in order to avoid using the mathematical programs to analyze that research and determine what truly is the next best move for their business or financial firm. Similarly, there are those in the education field who prefer interacting with their students and giving them hands-on learning. As a result, some may try to avoid outlining their lesson plans by providing more hands-on learning and even spending time after school to provide tutoring for those who need additional hands-on learning. Some entrepreneurs may want to add more content to their products in an effort to make their products better and enable them to charge higher prices for them. As a result, these entrepreneurs will avoid creating their sales letters and focus more on making their products better. As you can see in the examples above, procrastination can sometimes be difficult to spot because one will think he/she is doing a good thing by focusing on a specific task that is needed for his/her business to do well. While all necessary tasks are important and need to have the appropriate amount of time spent on them in order for them to be done well, spending too much time on one area to cut back on time spent in another area because that first area is more enjoyable will likely lead to the business not performing as well as it should because not enough time and focus is placed on that second, less enjoyable area. What you need to realize when it comes to procrastination is that doing this will cause you to work slower than is necessary in order to achieve your best work. When you focus on a more enjoyable area of your occupation and spend more time doing that work, you are still only completing a part of the project or overall task you need to complete for your business to be doing as well as you expect it to. This takes more time away from the area of the business or occupation you are not as fond of, which will either lead to you not putting as much time on that area, leading to poorer-quality work that negatively impacts the whole project, or it will cause you to put in the necessary time and delay the completion of the entire project. In either case, you are slowing yourself down to avoid doing the work that is needed in that less-desirable area of your business or occupation. This is doing a disservice to yourself and to the business at large because you could be doing more in the same amount of time it is taking you to complete the necessary work. As a result, you could be getting projects done quicker if you were not procrastinating and avoiding the area of the business or occupation you are not as fond of. Your business could be doing much better as a result of you working more efficiently. Additionally, you could have more free time to work on other areas of your business or even to take time away to enjoy leisurely activities.

Table of Contents Obtaining Information .... 4 Human Beings .... 4 Obtaining Information 5 Major Strides ...... 6 It's All Out There .... 9 All You Need Is Out There .... 9 Acquiring information to do what we want .. 10 What You Can Know and What You Cannot . 11 Sourcing Information From the Internet . 13 Getting Information Off the Internet ... 13 Online Encyclopedias 13 Online Newspapers ... 14 How-to Websites ...... 14 Video Websites 14 Article Websites ........ 15 Websites . 16 Blogs ........ 17 EBooks ..... 17 Social Networking Websites ....... 18 Find out What the Experts know ... 20 Knowing What the Experts Know ........ 20 How to Find Information from Experts 20 Knowledge Marketing Your Greatest Asset ...... 26 Knowledge Marketing ........ 26 The New Big World of Web 2.0 ... 28 Knowledge Marketing ........ 31 Finding Hard to Find Information ... 33 How to Get Information That Is Not Easily Accessible .... 33 Try the Websites ....... 34 Try the Blogs .... 35 Try the Video Sharing Websites .. 35 Don’t Forget the Social Networking Websites ....... 36 Ask Questions Directly ....... 37 Give back What You Receive .. 38 Give What You Receive Spread Knowledge Yourself ...... 38 Here are a few things you have to remember in this regard ... 38 Making Money On YouTube .. 41 Harness Your Internet Knowledge .. 43 Harnessing the Knowledge You Get from the Internet .. 43 Final Words . 45 Sample Content Preview Inquisitiveness has been ingrained in us. We are born with it. The first reaction of a baby when they come in to the world is to look all around, take up everything that they can in those tiny staring eyes of theirs. The mind is processing information very fast at this rate, and as it processes more information, it is becoming sharper as well. It is amassing everything that it is exposed to. The baby’s mind understands what different things are, how they are useful, how they can be used, what they are called, what happens around them and so on. They build on experiences. No one can teach a baby everything that they want to learn. Parents and teachers have a streamlined process of transferring information to babies; but their basic education is through observing everything that happens around them. This would not have been possible if we were born with a questioning mind. It is this inquisitive mind that keeps telling us things. And this process continues throughout our lives. There is not a moment in our lives where we do not learn, where we do not acquire information. Right now, you are getting informed as you are reading this. You get informed when you go to work. You get informed when you cook your daily meal, when you shop, when you watch a movie, when you play with the kids. Your information acquiring process does not even stop when you are simply walking down the road. Whether you know it or not, the information is coming into you and your brain is processing it… retaining what is most important to you and pushing back what you don’t need to remember to the deeper annals of its intricate structure. Obtaining Information In the Stone Age, information was obtained through observation. We saw that it turned bright and dark alternately. We observed that was a regular phenomenon that happened without a break. The concept of day was born. We realized that when two pieces of flint are rubbed together, they can create a spark. We learned how to make fire. We understood that water pours from the sky in the form of rain, and we can shelter ourselves in caves. The first homes were created. We understood that man and woman can mate and create progeny. We understood that people united in this manner should stay together for their various needs. The concept of family was born. We understood that families can do better if they huddle together. They can fight natural calamities and predating animals in a better manner. Communities were born. Later we understood that we could plant seeds in the ground and crops came up. We learned our first method of sustenance. Then we had free time. We realized that we had an artistic instinct. We could create things of beauty. The first rock paintings were just a precursor to our different art forms. Our monosyllabic sounds evolved into language. Throughout this evolutionary process, we acquired information all the way. There was no one to teach us; it was only our keen sense of observation that got us going. But, we did not stop at that. That is what makes us different from animals around us. We have a talent, a special skill, for taking what we have and trying to improve it all the time. So, we took our innate genius of observation ahead. We began to observe both in the micro world and in the macro world. We saw things smaller than our eyes could see and we saw things more distant than our vision could see. We understood that microorganisms exist; we understood that there is space. We tried to hear things that our ears did not allow us to listen. We understood there are infrasonic waves and we understood there are ultrasonic waves. Today, we are living in times when we know a lot about the world, definitely more than what we knew in the Stone Age. There is still a long way to go… what we know already may not even be the equivalent of an electron in the composition of the entire world, but we know something that’s more than what we knew to start with. This is amazing progress. And, the best thing is that we have not put a stop on our progress yet. We are moving on. Skipping to the present, our patterns of receiving information have definitely evolved to great heights. Today, we do not need to observe to survive. We live in much better times. We are beyond learning merely survival tactics. We are now trying to ameliorate our lives. Speaking on an individual note, if you need some information on something, you know that you have all the resources you need at your fingertips. The Internet is certainly the most revolutionary invention humankind has achieved so far. It has linked everyone in the world, regardless of time, space and expertise, to become a unified whole. This is an amazing pool of talent and information. Today, if we need something, we just have to dip into this pool and everything is right there. We still need to obtain information for several things. It is still a routine process for us. We are surging ahead, surely. Things are looking good as well, because there are hardly times when we are stuck for not knowing something that we should. The whole world is tuned in to this channel of information known as the Internet. It is up to us to make the most of it. Major Strides In present times, if someone needs to know something, the first and most normal thing for them to do is to simply get to their favorite browser and find out information. It does not matter what they are looking for. Whether it is…