Table of Contents How To Get And Stay Motivated . 6 Introducing the Salience Network ....... 6 Taking Back Control....... 9 Jedi Mind Tricks ..... 12 The Power of Meditation . 15 End Procrastination ..... 17 Why You Lack Discipline 18 Why Discipline is So important... 20 How to Gain Unstoppable Discipline ..... 22 The Importance of Reward .... 25 One More Thing… . 26 Overcoming Fear .... 28 The Samurai Code ....... 28 Learning from the Stoics . 30 Fear Setting ....... 31 Taking Chances ..... 35 Self-Confidence Boost ...... 38 Why Self-Confidence Will Change Your Life .. 39 How to Boost Your Confidence .. 41 Shallow Confidence Boost ...... 41 Intrinsic Confidence ...... 43 Training Your Confidence ....... 46 A Healthier You . 48 How to Think About Food ....... 50 Fixing Your Fitness ...... 54 How To Develop Powerful Habits ... 58 How to Create New Habits .... 61 The 30 Day Rule ..... 61 Micro Habits ....... 62 Context .. 63 The Power of Routine 65 How To Create a Meaningful Life .... 68 Is Your Life Meaningful? .. 68 The Monomyth. 71 The Evolutionary Shadow ...... 74 How to Give Your Life Meaning . 76 Master Your Brain .. 79 How Your Brain Works ..... 80 Brain Plasticity . 83 How to Hack Your Brain and Take Control of Your Performance . 84 Controlling Neurotransmitters ..... 85 Controlling Your Brain ....... 87 Goal Setting Made Simple ...... 89 An Example of Bad Goal Setting ...... 90 A Better Goal .... 92 Is Your Goal Too Ambitious? ....... 93 Clear The Mind .. 98 Introducing CBT .. 101 Cognitive Restructuring .. 102 How to Use the Body Scan Meditation ..... 104 Sample Content Preview Taking Back Control How does the salience network work? What does it deem as important? The answer comes down to our evolutionary history. Every aspect of our psychology evolved the way it did in order to help us survive. Traits that proved conducive to our long-term survival would be passed on to our offspring and those that did not, would eventually die out. Thus, the job of this network is to alert us to things that are important for our survival – which is based on biological signals from the body and our associations. If you see a lion, then your salience network will identify this as important, it will trigger the ventral attention network and this will direct your attention there. The result will be that your parasympathetic nervous system kicks in and triggers a hormonal and neurochemical response: you‟ll produce adrenaline, dopamine, cortisol and norepinephrine and these chemicals will raise the heartrate contract your muscles and narrow your attention to that one thing. To a lesser extent, this happens if you‟re hungry, too hot, too cold, or if you are stressed about something else whether that be debt, your relationship or anything else. The first thing you need to do then to improve your ability to focus and stay motivated, is to ensure that you remove these distractions that can override your dorsal attention network. This means you need to create a working environment that will be free from distractions and that makes you as comfortable as possible. Any loud noise, any discomfort, any hunger or any lingering stress can potentially make it hard for you to maintain your focus. One trick that you can use in order to encourage a more focussed state of mind to this end, comes from WordPress creator Matt Mullenweg. He described to Tim Ferriss during a podcast interview, how he would listen to music he knew well on repeat. The music would play over and over again and he would become immensely familiar with it. As a result, the brain would then start to phase that music out. In other words, it would become desensitized to it, just as you eventually stop hearing the ticking of the clock. Only if you are listening to that music through headphones, it will drown out all other sound. This effectively creates a kind of sensory deprivation. The only sound there is, is completely blocked out by the brain. You can achieve something similar by using white noise and this is something that many people will use in order to focus while working. Similar to white noise are other innocuous sounds, such as the rain or background chatter. Rainymood.com and coffitivity.com are both sites that provide these kinds of looping sounds for you to block out your surroundings. Similarly, using a widescreen monitor can help you to stay more focussed on work. Studies show that widescreen monitors can increase productivity by up to 30%! But the most important thing you can do is to try and remove all other stress from your mind. That means that you need to try and stop worrying about your debt and even about the other work you have to do that day. If you are worrying about those things, then your brain will keep being distracted away from what you need to do. So, try to learn to block out feelings of stress and anxiety and to just focus on the task that is in hand. This may take practice, but this works much like a muscle – the more you train your mind, the greater the control you will get over it. Jedi Mind Tricks But we need to go further than this if we‟re going take complete control over our motivation. Ideally, we need to ensure that our ventral and dorsal attention networks are aligned. How do we do this? The answer lies with the reason that we are distracted in the first place. The reality is not just that we think other things are more important, but also that we feel that what we should be doing isn‟t important. You might know consciously that you need to clean the house, go to the gym or tidy up. That‟s your dorsal network doing its work. But your body doesn‟t know that. To your body, this is an unstimulating activity that isn‟t serving any of your prime directives. One thing our brain needs is stimulation and that corresponds with neural activity that comes from doing something that seems biologically important. This is why we find it easy to focus on computer games or films – they simulate exciting, important events happening, all charged with emotion. Entering information into a spreadsheet though? Not so much.

Sample Content Preview This extends even further to taking responsibility for your own actions and decisions. Leaders make decisions quickly and with confidence and that’s not because they always have the answers, but because they’re willing to take the flack if their decisions prove to be wrong. The worst thing you can do as a leader is to force your team to make hard decisions. Looking to politics for an example again, we can consider the recent decision of David Cameron (England’s ex-prime minister) to vote on whether or not the country should leave the EU. This was a decision that most analysts agree the country was ill-equipped to make. In this case, politicians were letting the general public do their jobs for them and the consequences may prove to be devastating. Meanwhile, leader of the opposition at the time (Jeremy Corbyn) was famously non-committal in his views on the subject, losing much of his party to lose faith in him. This is in stark contrast with Nicola Sturgeon – who most would agree is a much stronger leader – who has made her views on Scotland leaving the UK very clear. 3. A Great Leader Looks After Their Team This is one way that a great leader will look after their team but you should also be doing this in every other way possible too. As a leader, you are responsible for the health and happiness for those that you are in charge of. As long as they’re in your care, they’re your responsibility. That means that you need to protect them from unfair commands that come from up high and it means that you need to make sure they are comfortable, safe and well looked-after as they work. A fun example of a leader who embodies this notion is ‘Agent Gibbs’ from NCIS. Gibbs viciously protects his team and will go to great lengths to get them out of trouble – not only with the bad guys but also with the organization itself. As a result, he takes on a patriarchal role and his team love him for it. Sure, he’s a fictional character, but this works in real life too! Your team is your most valuable resource, look after them. 4. A Great Leader Has Control Over Their Emotions Another feature that great leaders share is the ability to keep control over their emotions. This is important for a number of different reasons. Firstly, as a leader, you need to be able to stay calm when everything is going wrong around you. As a leader, you will act as a barometer for your team: they will decide whether they need to panic on the basis of whether or not you are panicking – emotions are contagious so you need to stay calm. Being in control of your emotions is also what will allow you to take responsibility and to worry less about how you look and feel. Likewise, being able to control your emotions is going to allow you to avoid getting angry at staff when they need reprimanding. This is important too, as just because you are in charge, that doesn’t give you permission to get in someone’s face. Stay calm and you will create the sense that you are in control. In turn, this will build confidence in what you say and do and your team will respect you more. This is something else we can see in the case of Gibbs. What does he do when a bad guy pulls a gun on him? He smiles, or just continues talking. That makes him formidable. Don’t mistake the importance of controlling your emotions as not having them. As we’ll see later, passion is very important. You do need to know when to get heated, it’s just a matter of being able to use that strategically rather than letting it rule your head. 5. A Great Leader Leads by Example Another trait that is important as a leader is lead by example. That means that you can’t be seen to be a hypocrite and that you are going to provide the perfect blueprint for your team to follow. One way you do this is by dressing the part. If you present yourself well, then it will show you care and that will rub off on your team. Likewise, if you are asking your team to stay late, then you need to do the same: don’t ask someone beneath you to do anything that you wouldn’t be willing to do yourself. A great example of this is Winston Churchill. Churchill refused to leave England even when it was being bombed and he even spent his time on the rooftops fire spotting. That gave him much more integrity and won him the respect of the entire nation. Had he fled to Switzerland, what kind of impression would that make? It would have communicated that he didn’t feel safe in the UK and that the people that lived there at the time shouldn’t either! 6. A Great Leader Sees the Bigger Picture By staying in command and being willing to take the flack while keeping your team on track, you should find you start to become more and more adept at avoiding mistakes and meeting deadlines and targets. You’ll be able to keep the ship afloat in short, but this is not enough if you want to be considered a ‘great leader’. Truly great leaders are visionaries. They are people who can see the bigger picture and who have a goals and dreams for their team. Likewise, they don’t get so caught up in the little details that they end up micromanaging – that’s what the specialists are for.

Sample Content Preview important thing you must take into consideration in case you’re expecting to join a bathing suit contest shortly after. If you do feel pain, you must let your doctor know right away, though this is extremely rare. In lieu of glass, some clinics prefer to use plastic or hypoallergenic silicone cups. It should be noted, however, that these other materials do not in any way mitigate the amount of bruising that results. The area will not be tender or sore, despite the ugly coloration left behind. Normal bruising is usually caused because the area has been hit hard enough. Since no hitting is involved, it will actually look a lot worse than it feels. A Massage of Acupuncture Treatment Afterwards A massage or acupuncture treatment may follow if you go to a traditional Chinese clinic. In cities throughout Southeast Asia where cuppers are offering their trade on the streets, cupping is about all you’ll get out of the session, though some may insist on giving you a backrub if they feel you need it. The Feeling Some feel a mild tingling on their skin after the cups are removed. This can last anywhere from several minutes to a couple of hours, which is normal, depending on the situation. In cases where you’re suffering from stiff joints or aching muscles, you may be asked to come in for several sessions. If so, they’ll usually ask you to come back after the bruising is gone. At most, you may get two sessions in a week. Three sessions a week is not recommended, so if you get an offer for one, you’re not in a traditional Chinese clinic. Most likely, you’ve wandered into a spa. Since Chinese medicine believes that ill-health is the result of many factors including the accumulation of toxins in your body, you’ll be asked to drink plenty of water after each cupping session. The general recommendation is about eight 8 oz glasses of water everyday throughout the course of your treatment. Since dry cupping is usually part of a much more holistic series of treatments, an entire session can last anywhere between 15 minutes to an hour. Depending on your symptoms, your treatment can involve certain exercises, the drinking of certain teas, and even lifestyle changes like cutting down on alcohol or giving up smoking. As you see, during your first cupping procedure, there is no need for you to be nervous. In fact, you may actually enjoy it enough to go back again! In spite of the fact that a cupping session may sound difficult, it is nothing of the sort. Truth be told, ordinarily the main thing a man feels is a slight suction where every glass is put. After a session, you may have roundabout red imprints on your skin from the mugs. These red imprints will blur and are a sign that the cupping treatment has effectively expanded the blood stream inside of your body. Conclusion - After Therapy, Now What? Immediately after therapy, you’re going to feel more relaxed than you have ever felt before. The marks that sometimes result from cupping may scare you at first, but this is simply a result of cupping – this doesn’t mean you have been injured. The vacuum that is formed by cupping brings up the old non-circulating stagnant blood, allowing healthy free circulation to be restored to the area. In return, this is making space for living cells, oxygen and nutrients, making for a faster recovery. Cupping may leave marks, which are solely indicators that the disease or stagnation has been eliminated from the deeper tissue layers to the surface. After you have gone through this treatment, you may experience sore skin, and as we previously discussed, what looks like bruising. There’s no need to worry, because this is expected from each cupping session. The color and pattern of the marks will all depend on the level of stagnation. If marks show up, they can range in appearance from dark purple to bright red and can last anywhere from three days to one week, sometimes longer, if you’re sick or sedentary. These marks may look painful, but in all actuality, they’re not painful at all. If there’s no stagnation, there will only be a light pink mark, which will disappear after a couple of hours of treatment. In areas where there is old trauma or injury, you may need to have multiple cupping treatments done in order to eliminate all stagnation. With follow up treatments, you will find that the marks will start to get lighters – this is because the pathogens are being systemically eliminated from your body. After treatment, it is important that you drink plenty of water in order to flush the toxins that have been lifted from your muscles.

Sample Content Preview This makes all the difference in your training. Now, you only have to motivate yourself to do the press-ups. There’s no going out in the cold, no lifting heavy, painful iron into position. No spending money on equipment or fees. No being gawked at by other people working out. Now you train when you like, where you like, how you like. It’s fun, it’s quick and it’s really easy. And there are more reasons to love working out with only your bodyweight too. For example: Low Injury Rate: When you’re training with weights in the gym, you’ll regularly be throwing around huge dumbbells and barbells and performing scary compound movements like squats. This makes it highly likely that you might put out a knee, strain your back or pull a muscle. There’s even just the simple risk that you might drop a weight on yourself! For these reasons, bodyweight training is much safer. Now, the only weight is yourself. There’s nothing to drop and pulling a muscle is much less likely. Weight/Strength Ratio: Bodyweight training is something that will always adapt to meet you at your current level of performance. The stronger you get, the heavier you get. That means that the weight you’ll be pushing against will increase too and you’ll never have to buy anything new. What it also means though, is that you’ll feel light and powerful. You’ll be able to jump, run and climb with more speed and power than you’ve ever felt. No need to jump, run and climb? Sure, it’s not really something most of us need to be able to do these days! But being able to do those things is really what’s exciting and interesting. This makes you feel powerful like a coiled spring to the point where you’ll outperform everyone in sports even and just generally be much more formidable. Let’s face it, most people – even guys – don’t want to look like a bodybuilder. If your aim is to be huge, to lose mobility and to run out of breath climbing the stairs then great! But if you want to be lean, ripped, fast and powerful then bodyweight can get you there. Flexibility and Proprioception: It goes further than that too. Working out with your bodyweight can essentially give you ninja-like reflexes and skills. That’s because you’ll be using your whole body in conjunction all the time. You’ll be forced to balance, to generate explosive power and more and all those things help to make you more aware of your own body and your own shape. You’ll also improve your flexibility which is great for your overall health. Even your brain power can benefit from bodyweight exercise. All this can eventually lead to you being able to do some incredible bodyweight moves. Once you’re further into your training, you’ll be pulling off feats like one armed pull ups, planche, handstand push ups and more. These are great party tricks and a great way to demonstrate total mastery over your own body. Oh and because bodyweight training uses so much of your body, you’ll make yourself tireder and you’ll burn more calories too and improve your aerobic fitness. Bodyweight training is perfect for all around health. Adaptable: Finally, bodyweight training is great for people who are just starting out and it’s great for people who want to get into incredible shape. If you really want to build big muscles, you might be worried that bodyweight training is not for you. Read the Total Bodyweight Transformation ebook though and you’ll find that you learn this just isn’t true. You can build massive muscle if you want to, you just need to know how to push yourself with your own body alone. At the same time though, bodyweight training can also be used to burn lots of fat fast. We learn in the book how you can use bodyweight in conjunction with tabata and HIIT in order to melt off fat and increase VO2 max. But if you’re just a beginner and you want something mild, easy and gently – then you’re once again in the right place! Bodyweight training can mean using easy and simple moves like wall press ups, sit ups and press ups with your knees on the floor. This doesn’t have to be hard at all and it really is something that anyone can do! We’ve raved about bodyweight training enough now though. Now it’s time that we actually get on with demonstrating the power of this type of exercise and helping you to start seeing results.

Sample Content Preview What many of us don’t realize is that we’re stuck in a kind of loop or a ‘vicious cycle’ that may be preventing us from ever being completely happy. The reason for this, is that we are so fixated on material possessions, that we’re willing to sacrifice all of the other things we need to be happy. Think about it: if you’re like many people, then there’s a good chance that you currently feel over worked, stressed, exhausted and perhaps that you don’t spend enough time with your family, or enough time doing the things that you really enjoy. You get home late after working until 7pm and then you have to cook, eat, get washed and tidy the house all before bed time. It doesn’t leave much space for spending time with your family, or for pursuing hobbies and things that interest you. Which is why, when you see that flashy new suit or dress, or that stunning new car… you feel tempted to buy it. You need a ‘win’. You need something to feel good. And so you go ahead and you make the purchase. But that often means that you had to pay on credit card, which might mean that you’re now in debt. Or perhaps it means that you had to take out a small loan even. That then creates more stress and so the only way to make it go away is to work harder. How Did This Happen? What doesn’t help is that many of us equate success with career success. A successful person is someone who has a flash car, who wears nice suits, who has a Rolex and who is in a position of power and importance in their workplace. Nevermind whether they’re actually happy. Advertising reinforces this view. Models on the covers of magazines look beautiful thanks to all of the expensive health products they use. To smell like Jonny Depp (and thus find love), you need to spend $50 on cologne. And to feel like you’ve accomplished anything in life, you need a TV that’s at least 34” wide. Nevermind if you actually get time to watch it. Without meaning to sound like a conspiracy theorist, this is a status quo that greatly benefits the government and that benefits any capitalist economy. The more you feel dissatisfied with what you have, the more you work and the more you spend. That means you’re channeling more money into the economy. It also doesn’t help that everyone else subscribes to pretty much the same view. Take a look at your neighbor and you’ll likely find that they’ve bought into the same notion. They too probably have a massive flat screen TV, nice car and important sounding job. Their home is probably filled with expensive trinkets from their travels. Nevermind if they only get to travel for one week out of 52! This is partly down to simple human nature. ‘Social comparison theory’ states that we look to others in order to more accurately evaluate ourselves. In other words, you feel successful based not on how much money you have but on how much more money you have compared with your neighbor. And with the models wearing the Rolexes on TV… Studies show that if you compare yourself to someone who has less than you, then you will be happier. If you compare yourself to someone who has more, then you will become dissatisfied. The irony is that it doesn’t matter how much you actually have, as long as you come out well during the the comparison! It’s All an Illusion – Time to Break Free Stop and ask yourself if this is really what you originally wanted. You might be feeling great that you’ve reached a position of responsibility in your job and that you’re now able to afford expensive clothes… but was that ever your ambition to begin with? Or did the pressures of living force you into that position? Is being the head of a stapler company really that exciting an achievement? More likely, you probably started out wanting to be a rock star (to make music), wanting to create computer games, wanting to be an athlete (to play sports), or wanting to travel and see the world. Maybe you’ve always dreamed of having a beautiful home. Maybe, if you think hard about what you really want right now, then you’ll find that you actually just want to spend more time with your family. And you probably think that if you work really hard and that if you put in lots of time right now, then you can do all that! Except what our society doesn’t want you to see, is that you can actually have all those things you want right now. And working harder isn’t going to get you closer to them, it’s actually going to take you further away from them.

Sample Content Preview Too often we chase after goals that we associate with ‘success’ only because that is what we have been taught. If your goal is to become CEO for example, then there’s a good chance that this is actually just your idea of what success should look like – rather than what you really want. Think once again about the people in your life and from the media who are truly successful. These people are truly passionate about what they do. These people wake up every morning excited to work toward their goal. And it’s because of that that they never tire, that they never run out of energy. Think about Obama, about Arnold Schwarzenegger, about Dwayne Johnson, about Usain Bolt… have you ever seen these people looking tired and disinterested? Can you imagine them getting home and slumping on the couch because they’re too tired and too disheartened to work? And this is also what makes these people so magnetic to watch. They are incredible to watch because they have utter self-belief and utter conviction in their goals. As such, they are that much more animated when they talk and when they tell stories. As such, they gesticulate more and their passion becomes infectious. Studies show us that when people really believe in what they’re saying, it comes across in their body language. And when that happens, they become that more fascinating and that much more persuasive. This is why it is so important that you believe in your dream and that you truly know what it is you want from life. Step 4: Invest in Yourself Your next step is to invest in yourself. That can mean many things – it can mean that you spend more money on your clothes and your hair cut. It can mean that you invest in training or lessons in order to expand your skillset. Or it can mean that you get to the gym and work out. Why? Because when you take care of yourself, it changes the way you feel and the way that others think about you. When you’re in good physical shape, you will take up more physical space and have more ‘presence’. At the same time, you’ll have more energy and won’t feel as tired. Even your mood will improve! And you’ll look sexier too – sexier in your clothes and even more professional. You become more impressive. And as a result, you start to do better in your love life and in your career. When you look awesome in a suit, you look more professional. When you look more professional you make more sales. And when you make more sales, your employers become more likely to give you a raise. It’s a virtuous cycle and it becomes self-sustaining. But all you really need to know is that the more you work on yourself, the greater your ‘ROI’ will be. There is no better investment, so don’t be afraid to spend the money. Again, this is something that nearly every highly successful individual believes. Step 5: Believe in Yourself Now you look the part, it’s time to start acting the part. Having your passion will right away help you to have more confidence and more charisma. That’s because you’ll know exactly what you want from life and you won’t waste time or energy with things that don’t take you toward your goal. Having a purpose fills you with conviction and with self-belief and this will instantly help you to start making better choices. Likewise, having invested in yourself you should automatically be acting and feeling a bit more confident. But now it’s time to take that further and to really believe in what you’re capable of: to start acting as though you’ve already achieved the thing you’ve set out to achieve. This will help you to start making use of what’s known as ‘the law of attraction’. This is a law that states ‘as you act, so you shall become’. For example, if you act like you’re the most important person in your organization, then you can very quickly become exactly that. How? Because when you act like you’re top dog, you’ll find that you give off an aura of importance and confidence. Thus, people will want to work with you more and your employers will want to help you progress up the ladder.

Sample Content Preview How To Not Be In Debt Right Now? A not-so-impressive financial standing is a struggle to deal with. But, big debts can wreck your peace of mind. Don’t you agree? Slipping into bad debt is not always due to losing control of your money. Sudden unwelcome circumstances like a medical crisis or a layoff in a job are financially burdening too. Regardless, carrying the load of a big fat debt is mentally draining. Do you feel crippled or bankrupt? Reckon there is no way to crawl out of the problem? Stop and breathe! A little planning and diligence can work wonders in freeing you from the monetary stress. How to clear the credits and be financially stable yet again? 1. Strategize ways to dodge the crisis Debts amplify when you are not regular in settling the dues. The interests shoot up in a blink of an eye. Sit back and prepare a list of the debts you owe. Do not miss counting the trivial dues too. It can add up and cost you riches in the long run. Categorize the debts that must be squared off urgently. Is there a loan that’s burning holes in the wallets by charging you a swanky interest? Might as well pay off the loan first. Settling smaller debts that are not-so-burdening is a good idea too. It cuts the list short. Wondering how will you wiggle a tight budget and pay off the dues? Knowing the ins and outs of budgeting play a big role. Track your expenses, come up with a financial plan that’s realistic and easy to follow. Stay clear from the pitfalls when setting a budget. If you are not quite handy at chalking out a budget, use the assistance of professional consultants. 2. Stop being a waster and earn the big bucks Are you forking out more money than you should? Probably a good reason that’s made you strapped and indebted in the first place. Being mindful of how much you spend matters big. Are your earnings not enough to support your expenses? Now is the time to take up extra gigs and start bagging in more money. Cutting down a few minor insignificant things can save you good cash. For instance, little do you realize frittering out riches on takeaways. Why don’t you plan your meals at home using fresh groceries? Does it irk you to think of ways to square off multiple loans? Choose to consolidate your dues into one. 3. Clear your debts in the right way Are you of the idea that slush funds to someone important can dwindle your dues? Incorrect! Debts must be settled out of your pockets. To make the process slightly less hard-won, list your debts as per the priorities. A credit card charging you riches as interests? Square off the dues on your credit card first and toss out the card. Handling one debt at a time is less taxing and hassle-free. Settling the shorter debts first is already a half-battle won. Keep tabs on your progress and set small milestones to be accomplished before hitting the easy street. Silly Things You Didn’t Realize You Spent A Fortune On Little did you realize that misspending on the dumbest thing has cost you riches in the past. Unfortunately, the mistakes are still on a roll and so are the expenses. Wondering which brainless expenses are being talked about? Let’s take a quick look: 1. Weekend movie treats Stepping out for a movie and a pleasure-filled moment with family is a swanky expense. Confused? Scoring tickets for four is the first big expense. The coke and popcorn to snack upon cost you big bucks. Choose a recliner and the cost spirals. In short, a one-time movie with the fam is a pricey affair. 2. Magazines and books Did you know that the local library up the streets is home to myriads of books and magazines? Paying extra for the books or the magazines stacked in the library hardly makes sense. It’s up for grabs or can be rented at dirt cheap prices. 3. The outrageously priced gym membership Are you struggling to trim the flabs? Doing the hard drills in a gym is not a pressing need. Strenuous rounds of jog or a walk in the park work wonders in scaling down the pounds. Opting for an expensive gym membership and not likely using it is no less than burning your money. Unfortunately, memberships like such are recurring and keep rolling unless you cancel the membership. 4. Multiple subscription services add up Do you have a bunch of subscription services? Paying out riches for recreation hardly makes sense. How often do you subscribe to a plan, use it a couple of times, and forget about it? Juggling between several subscription services is difficult. The payments are mostly on autopay. Result? Your expenses continue to add up although the services are not utilized. Too lazy to unsubscribe? You certainly know how to sink your money mindlessly and embrace debt. 5. Surplus bank fee Transaction charges are one thing. However, isn’t it dumb to pay a bank to keep your hard-earned money? Bearing the brunt of an expensive service fees is uncalled for. Start hunting for a different bank instead. Numerous credit unions are in business offering zero-fee banking services. The banking fee that appears trivial now is enough to burn a hole in your account.

Table of Contents Introduction ...4 Chapter 1: The Science Behind Insomnia .......6 What is Insomnia? .6 The Two Types of Insomnia ..8 The Causes of Insomnia 11 The Risk Factors of Insomnia ......13 Chapter 2: The Brain of an Insomniac ..17 How The Mind Works ..17 The Mind And The Brainwaves ....19 Day Vs Night .......20 The Myths ....22 The Brain of The Restless Mind ...23 The Gray Matter ...26 The 5 Things You Do Every Morning ...29 Chapter 4: The Cure: Natural and Artificial Remedy 39 1.Artificial Remedy ....39 2.Natural Remedy .....40 (i)Go Camping ..44 (ii)Music Therapy ......46 (iii) Power Down For Better Sleep .......47 (iv) Sleep In A Cool Room ..48 (v)Break A Sweat 50 Chapter 5: Lifestyle Modification for Insomniac 52 Chapter 6: Switching Off ...62 Battling Insomnia.62 Stimulating Night = Bad Sleep .....63 Never Miss Another Night of Sleep ......64 How To „Switch Off‟ At Night ....... 65 Conclusion .... 69 Sample Content Preview The second type of insomnia is known as Chronic Insomnia. It‟s a prolonged kind of insomnia which occurs at least three nights per week and lasts for at least three months. Usually, this occurs when you are facing a significant change in your environment, physically or mentally. It could be moving to a new home, losing a loved one, being in a new workplace, facing challenges in school, or having trouble adapting to a harsher weather. Perhaps, the reason why chronic insomniacs are having trouble with sleep is that they have an unhealthy sleep habit without a proper sleep routine. It‟s common in today's world; modern society has screwed up sleep cycle with short hours of sleep. To make things worse, most of them sleep at odd hours. They don't practice the habit of going to bed early and rising early the next day. As a result, the mind doesn't know when to shut down and would be accustomed to staying up late. That's the reason why insomnia has become a common problem in today's society. What people fail to understand is that the body will not be able to function with a small amount of sleep one night and expect to compensate their sleep gap by taking naps later on during the day. While this may seem possible and useful in the beginning, this sleep pattern is not sustainable for the long-term. Eventually, the mind and body will collapse, and you will experience complete exhaustion until you get enough rest. The best fix is to have a fixed schedule to sleep and practice healthy sleep routine. Otherwise, you need to visit the doctor for medication. Typically it will be linked to another medical or psychiatric issue; meaning that the reason why you might be having chronic insomnia will be due to stress. What seems to be a typical situation will seem stressful if you have chronic insomnia. A restless mind and body will feel annoyed by any stimulus from the immediate environment. The Causes of Insomnia Regardless of the types of insomnia, the causes are the same. The difference lies in the intensity of emotions a person experiences for a set amount of time. Besides that, underlying medical conditions can also cause insomnia. Fortunately, insomnia is treatable in most cases. These medical conditions can be either severe or mild, inducing insomnia to occur at a different point in a person's life. These symptoms include nasal allergies, sinus allergies, lower back pain, overall chronic pain, gastrointestinal problems, arthritis, asthma, and other neurological problems. The stress on the patient's body will cause the mind to stay awake for a longer period of time. For instance, those who catch a cold will realize that they are staying awake for the majority of the night or they might find themselves waking up frequently. Both of these factors can result in a person having a severe lack of sleep and rest. They might try to relax while having a cold, but insomnia will prevail. Physical pain can also cause insomnia as the body cannot get into a comfortable position to rest. Have you ever experienced sleepless nights because you're unable to get into a comfortable position? This situation is typical when you experience any pain in your body. The best way to fall asleep and stay asleep fast is to get your body in a comfortable position in bed. It will also aid in healing and ensure a more productive sleep. Otherwise, you'll find yourself in a constant battle to fall asleep and even opt for unnecessary medication if you can't get into your best sleeping posture. With all of these different causes in mind, we can now move on to the cure. But it‟s just as important to study all the factors that cause insomnia. But did you know that there are also risk factors of insomnia? If you find some of these risks apply to you, then you simply have a higher chance of having insomnia at some point in your life. Otherwise, pay attention to your health and sleep habits to make sure that you're insomnia-free for the rest of your life. The Risk Factors of Insomnia The risk factors of insomnia include being a female, being pregnant or in the period of menopause, adults above the age of forty, suffering from more stress, suffering from depression, have a night time job, travel long distances where there is a time change, or have a family history of insomnia. All of these factors lead a person closer to insomnia. But do you realize that most of these risk factors are the results of your choices? In most cases, people think that they have little to no choice in life, which is not true. They can choose to take a longer vacation when they are moving through different time zones, but they didn't. They can go for a day job, but they decided to go through the hard times of having a job at night and adapt to an entirely different lifestyle.

Table of Contents Introduction 7 Part 1: Understanding the importance of habits 9 Week 1: How habits shape your life 9 Week 2: How habits shape your identity 10 Week 3: How habits shape your future 11 Part 2: Understanding what makes habits stick 13 Week 4: Make habits obvious 13 Week 5: Make habits attractive 14 Week 6: Make habits easy 15 Week 7: Make habits satisfying 15 Part 2: Planning 18 Week 8: Figure out your goals 18 Week 9: Observe your current habits 18 Week 10: Make a log of your habits 19 Week 11: Recognize the downsides of good habit building 20 Part 3: Personal Habits 22 Week 12: Wake up and go to sleep at the same time 22 Week 13: Create a morning routine 22 Week 14: Create a weekly routine 23 Week 15: Create a monthly routine 24 Part 4: Physical health 26 Week 16: Log your diet 26 Week 17: Change your diet 26 Week 18: Log your exercises 27 Week 19: Create an exercise routine 28 Part 5: Mental health 30 Week 20: Evaluate your current mental health practices 30 Week 21: Learn how to change your inner thoughts 31 Week 22: Limit social media usage 31 Week 23: Create a social routine 32 Week 24: Create a relaxation schedule 33 Week 25: Track feelings and mental health 33 Part 6: Work 35 Week 26: Enhance timing 35 Week 27: Organize your desk 35 Week 28: Eat the frog 36 Week 29: Know when to say no 37 Week 30: Leave work at work 37 Week 31: Use technology strategically 38 Part 7: Relationships 40 Week 32: Focus one-on-one time with your significant other 40 Week 33: Create a date routine with your significant other 40 Week 34: Create a routine for your children 41 Week 35: Make it a habit to speak to your extended family members 42 Week 36: Prioritize friendships 42 Week 37: Learn to recognize when you need alone time 43 Part 8: Hobbies 45 Week 38: Have a hobby that brings you peace 45 Week 39: Have a hobby that makes you social 45 Week 40: Have a hobby that makes you money 46 Week 41: Have a hobby that gets you moving 46 Week 42: Create a balance between being active and getting the rest you need 47 Part 9: Putting it together 49 Week 43: Be consistent 49 Week 43: Work daily 49 Week 45: Do not try to change too much too fast 50 Week 46: Get a friend to get help 51 Part 10: Looking to the future 53 Week 47: Habits should always be changing 53 Week 48: Track progress to continue growing 54 Week 49: Read to develop more ideas 54 Week 50: Be content with yourself 55 Week 51: Take it one day at a time 55 Week 52: Patience is a habit 56 Conclusion 59 Sample Content Preview Part 2: Understanding what makes habits stick One of the most difficult parts about building habits is getting them to stay. Changing your lifestyle can put you out of your comfort zone and be a very difficult process that takes some time. To get your habits to stick, you must be firm and consistent with yourself. Week 4: Make habits obvious There are a few different ways that you can choose to make your habits obvious to yourself and others. One way to make habits obvious is by replacing former habits with new ones. For example, you could replace an unhealthy snack with a healthy snack but still eat that snack during the normal times you would. Another way to make habits obvious to yourself is by setting a specific time and place to conduct your habits. An example could be adding a step to your wake-up routine before going to work. The more noticeable you make your habits, the more likely you are to recognize changes that result from these habits. On the other hand, if your habits are so discreet and difficult to recognize, it can be really easy to let them slip. You can also make your habits obvious by sharing your habit changes with others so that other people can hold you accountable for your lifestyle changes. Week 5: Make habits attractive You will not want to stick with something you hate doing. So when building new habits for yourself, you need to make them appealing. Suppose the new habit you are building, for example, is eating healthier. In that case, you need to make that healthy food attractive by cooking it in a way you prefer or adding flavors to it that you enjoy without compromising its health benefits. For example, it is common to be put off by the idea of eating a plain unseasoned raw piece of broccoli. However, you can make adding broccoli to your daily diet appealing by cooking it away that you like and seasoning it. No matter what you do, you must make yourself want to perform these habits. Whether these habits are work-related, fitness-related, or socially related, if you do not want to make the habits, then you are not going to. People make changes based on rewards and immediate gratification. So give yourself immediate gratification after performing habits you are not inclined to do. Week 6: Make habits easy Habits that you perform every day are not supposed to be hard. You will not want to stick with something hard to do every day or even every week. for example, if you want to add exercise to your daily routine, you will want to start light. If you set yourself up to run a mile every morning before you go to work, you are less likely to follow through with this habit than you would be to set yourself up for ten jumping jacks when you first wake up. You will get more payoff from exercise if you make it a regular thing. This theory applies to any habit you want to build, do not make your habits too hard right off the bat. The easier your habits are to perform, the more likely you will stick with them. You can start with habits that seem minimal and easy for now and work your way up to habits that will significantly impact your life. However, it would be best if you took habits one day at a time so that you do not overwhelm yourself with change. Week 7: Make habits satisfying People are wired to seek immediate gratification whenever they perform a new task. Therefore, you must look forward to performing your daily habits. A great way to make habits satisfying is by giving yourself a little reward after performing the habit. This could be taking a 10-minute break for yourself or enjoying a little snack, depending on what kind of habits you are building. Another way you can make habits satisfying is by performing an activity you like after you perform the habit. Some habits will be satisfying immediately on their own, but in some habits, you will need to add extra motivation to get them to stick. When you make your habit satisfying, you make yourself happy to perform good things for yourself. Without this satisfaction, you are unlikely to continue engaging in healthy habits. There is nothing wrong with taking enjoyment from something that makes you live a better lifestyle.

Table of Contents Introduction ..... 4 Part One ............ 7 All about Heart Attacks ... 7 Chapter 1: What is a Heart Attack or Myocardial Infarction? .. 7 Symptoms of a Heart Attack or MI ............. 9 How to Diagnose a Heart Attack or MI? .... 10 Chest Pain – Cardiogenic VS Non-Cardiogenic ....... 11 What your Medical Professional Will Do ... 14 Chapter 2: Complications of a Heart Attack ............. 17 Heart Failure .... 18 Valvular Heart Disease ... 19 Cardiogenic Shock ......... 23 Vasodilatory Shock ........ 24 Pulmonary Embolism ... 26 Arrhythmias ..... 27 Broken Heart Syndrome ............. 28 Myocardial Aneurysm ... 30 Chapter 3: Emergency Care ......... 33 The 6 Signs of Heart Attack ........ 34 Early Warning Signs of a Heart Attack ...... 37 What To Do Before Help Arrives: ............. 39 What To Do If You Are Having A Heart Attack When You‟re Alone ... 40 Chapter 4: Risk Factors for Heart Disease 43 • Genetic or Family History...... 44 • Obesity and its Effects ............. 45 • Poor Diet, The wrong foods, Clogged Heart Vessels - Strokes ....... 46 • Smoking ...... 47 • Drinking ..... 48 • High Cholesterol ...... 50 • Physical Activity ........ 52 HEALTHY HEART LONG LIFE 2 Part two .......... 54 How to Naturally Have a Healthy Heart .... 54 Chapter 5 Lifestyle Choices for a Strong, Healthy Heart ....... 57 Diet: The Importance of a Healthy Diet .... 58 Exercise - The best Heart Exercises ........... 59 Stress Reduction ............ 61 Environmental Conditions, Clean Air and Water ... 63 Chapter 6: Remedies for a Healthy Heart . 66 • Fish Oil and other Supplements .......... 69 • Vitamins and their Importance ............ 71 • Enzymes in Foods ..... 73 • Antioxidants 74 • Factory Farming VS Organic Foods ...... 76 • Detox - the real story . 78 • Meditative Cures, Reflexology and Mindfulness 79 • Super Foods for Heart Health 83 Conclusion ...... 86 Sample Content Preview There are thousands of people every year who fall prey to heart attacks without even realizing that they have it in the first place. They act as if nothing has happened because most who had early stages of heart attacks are asymptomatic until the crisis happens. Think of it as a walking time bomb. To identify any diseases, we look at the symptoms a person is suffering from. Such symptoms for heart attack differs from one person to another. They can be mild or grave. Also, the severity and susceptibility of contracting the disease depend on the age, sex, presence of risk factors or underlying diseases. For instance, those who have diabetes usually demonstrate subtle or unusual symptoms. In any case, if you find yourself suffering from any heart attack symptoms, you must get emergency treatment immediately. The speed of treatment is of utmost importance when dealing with episodes of heart attacks. In fact, the faster the emergency treatment, the higher the chance of survival. When you're having an attack, bear in mind to seek help from others. Do not attempt to drive or walk yourself to the hospital when you're in excruciating pain as you'll only exacerbate the symptoms and inviting further complications. Get someone to call for an ambulance and seek prompt medical attention. Every second counts and by seeking early medical care, you can prevent further injuries to your heart tissues and even stay alive! Chest Pain – Cardiogenic VS Non-Cardiogenic Most people experience chest pain to some degree, at one time or another over the course of their lives. This is often caused by anxiety because chest pain is so often associated with heart disease. Fortunately, almost all chest pain has little to do with the heart, but it is not something you should ignore. Understanding the difference between the different types of chest pain helps in diagnosing heart diseases. Pain in the left part of the chest is one of the earliest signs a person can have to pinpoint the disease. The next step is to determine whether the pain originates from the heart or other factors. The chest and lung areas are made up of many different structures all of which can produce pain. The most common type of pain or tenderness is in the muscles and bone joints around the chest. The lining or pleura around the lungs can be associated with pain if it becomes inflamed or irritated, but the lungs do not contain any of the nerve connections that will induce the feelings of pain. The esophagus or the tube from your mouth to your stomach is another area in your chest that can give you pain. Heartburn, as it is often referred to or refluxing has nothing to do with your heart, but can often give a pain that feels like a heart disorder. The esophagus can also have or give spasms, which is also non-cardiogenic. Cardiac or heart-related chest pain is more often experienced in the morning. Symptoms include a dull, constricted pressure with burning or squeezing sensation. Instead of superficial pain, people usually find that the pain comes from the deeper areas of their chest. However, it can be difficult when it comes to describing the location of the pain. It may feel like the pain originates from all areas such as back, neck, head, and throat or even from the arms (often the left upper arm). Not knowing where the pain comes from, people commonly described that "the pain came out of nowhere." Chest pain is often brought on by some form of exertion like carrying a heavy bag, sweeping or digging. Extreme temperature while exercising or working can also cause a heart attack. It can also follow after eating a heavy meal, then doing physical work. These types of pain usually last as long as the physical activity you are doing continues, but in most cases reduces quite quickly once the activity that brought it on is stopped. Some forms of heart-related pain, such as angina, can be aggravated by lying down, but standing or sitting and even leaning into the discomfort area can help to relieve it. If you feel these types of discomfort or pain, then it is very important to seek medical help immediately. Other types of chest pain that are not related to the heart most often manifest in or towards the end of the day. The pain often feels much sharper and is usually in one area that can be identified easily. This type of pain normally occurs without any real warning or specific reason apart from doing an unusual activity.