Sample Content Preview Should a great leader be feared or liked? The answer is that it doesn’t really matter. What’s most important is that you focus less on trying to be everyone’s friend and more on getting results. Ultimately, a leader is someone who is trying to accomplish a goal by leverage the power of their team. If your goal is to increase turnover, then you are a good leader if you increase turnover. It doesn’t matter if you are liked along the way. And sometimes you will have to make hard decisions or break bad news. You need to be willing to do that and not to concerned with how it makes you ‘look’. For example, if your superiors tell you that you and your team are going to need to work late, then you need to pass on that information and not make excuses. The temptation here is to complain along with your staff, to whine about how unfair it is and to make rude comments about the capabilities of your higher-ups. All this does is to make you look unprofessional, to damage the enthusiasm of your team and to make everyone question the rules they’re being asked to follow. This is one of the biggest problems with politics too. In order to get re-elected, a leader needs to make positive change in a short space of time so that the electorate can see the results. The problem is that some projects only yield results over a long period of time and might even hurt the economy in the short term. Making those decisions would be political suicide and so our country is only ever putting out fires, never growing! This is something that a few famous leaders have managed to break away from. Arnold Schwarzenegger most recently discussed this and the value of being willing to make hard decisions. You don’t have to be unpleasant, but be willing to let your reputation take the hit when it needs to! 2. A Great Leader Takes Responsibility The reason you need to care less about how others see you, is that this then allows you to take responsibility. You might be passing on orders but for all intents and purposes those are still your orders. Own them and don’t apologize. Likewise, when things go wrong because your team was working too slowly, you need to take the flack with your superiors and take responsibility. You were leading them, so if they didn’t get the work done, that’s your fault. Throwing your colleagues under the bus will again only make you seem weak and like someone who makes excuses! What’s more important, is that by taking responsibility for targets not being met and mistakes being made, you are creating a safe ‘buffer’ for those beneath you. They know that they can make decisions and do what they think needs to be done and not worry about the possible repercussions. You’re probably getting paid more than them, so it’s your job to occasionally get shouted at! 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.

Table of Contents Introduction ............................. 5 Chapter 1: The Modern Ache – Why You Aren’t as Happy, Successful and Fulfilled as You Should Be ...... 11 The Plight of the Modern Man .......... 12 Chapter 2: A Powerful and Immediate Upgrade in One Day ......................... 16 Take a Day to Yourself and Do This .......................... 17 Tidy the House and Create Systems .................. 18 Fix Your Look ............. 19 Chapter 3: Your Self-Improvement Regime – Meditation and Journaling 21 Meditation ..................... 22 Dual n-back ................. 23 Tidying the House/Grooming ...... 25 Journaling ..................... 26 Chapter 4: Important New Habits and Lifestyle Changes . 28 Vitamin Supplements ........................ 29 Sleep ... 30 No Fap ............................. 32 Chapter 5: Building Your Body ....... 35 An Easy Diet to Fix Your Health ..... 36 Exercise .. 39 Chapter 6: Why We Need Challenge and Growth – The Hero’s Journey and Maslow’s Hierarchy of Needs 43 Finding Your Hero‟s Journey ............. 47 Maslow‟s Hierarchy of Needs ............ 50 What is Your Calling? 52 Chapter 7: Finding Your True Life’s Purpose . 54 What Are You All About? ...................... 55 Chapter 8: Becoming Emotionally Resilient .... 61 No Flap .... 62 Conclusion – Being Your Best You and Going Places ........ 68 Sample Content Preview And to the rest of us, they come across like superhumans! The good news is that all of this can be learned. It starts with you. It starts with accepting responsibility and no longer blaming circumstances or other people for your lack of success or the way you feel. In business, there is a commonly used term called a „force multiplier‟. A force multiplier is anything that can be used to help you get more work done with the same amount of time and effort. The most obvious example of this would be a hammer. If you hit a nail with a hammer then the force that you employ will be multiplied several times so that the nail will be driven into the substrate. If you had used the same amount of force with your fist, then you would have a different result. Likewise, a forklift truck or even a computer can similarly be thought of as a force multiplier. But you are the ultimately force multiplier. If you want to achieve any goal, you need to exert effort and the outcome will depend on how skilled, how motivated and how well presented you are. If you are a more capable individual, then everything you do will have a more profound impact on the world around you. About This Book Look, I know that there are plenty of books out there all offering the exact same thing. No doubt you‟ve probably tried a few of them in your time and possibly not had the results you were hoping for. What makes this book any different? Well, the cheap answer would be to say: „read on and find out‟. But to give you an idea, this book sets itself apart by being practical. We‟ll be looking at neuroscience, psychology, philosophy and business so that you can start to take back control of your life and send it in the direction you want to go. These are practical strategies that you can apply to your life and that focus on things that are entirely within your control. They‟re also designed to be things that you can fit into your lifestyle easily. Too many self-help programs involve completely turning your life upside down and most of us unfortunately just don‟t have this option. I recognize that you‟re probably low on energy right now, that you probably struggle to find time to yourself and that you aren‟t made of money. That‟s why the advice I‟m going to share is entirely designed to be easy and practical to introduce into your lifestyle. It starts with simple, small changes and it builds up from there. What you‟ll find is that each of the small wins you get early on will help to give you more energy, drive and resources to funnel into the next win. And finally, this book is different because it doesn‟t take a narrow view of success. I‟m not here to tell you that you need to become a CEO, or that you need to travel the world. You can do those things if you like but what is much more important is that you are able to find what success means for you. And beyond that, I‟m also going to look at how you can increase your energy levels, your brain power, your dress sense and your attractiveness. This is going to be a total transformation based in science and built on easy and practical strategies. If you like the sounds of that, then this is the book for you. Note: This book is mainly aimed at men but will be relevant to women too in parts. Chapter 1: The Modern Ache – Why You Aren’t as Happy, Successful and Fulfilled as You Should Be Before we look at improving your life and achieving that sense of accomplishment and fulfilment, it first makes sense to focus on the things we‟re doing wrong. The things that we could be doing better and the things that are holding us back.

Sample Content Preview wrong end of the stick. As a result, they will spend an awful lot of time treading water and not making any progress. This is frustrating and it leads a lot of marketers to give up on this aspect of their marketing strategy. This report is here to change that for you. Herein, you will find 21 incredibly powerful hacks that can instantly increase your engagement, your deliverability, your conversions and more. Are you ready? Let’s go! 1. Warm Up Your List To avoid getting a bad ‘sender reputation’, it’s very important to avoid letting emails bounce or get delivered with very poor open rates. A good way to protect yourself from this fate is to first ‘warm up’ your IP address and mailing list. That means sending some emails from your account to only your most engaged members – maybe even friends and family. This will get you off to a good start which could stand you in good stead if things take a turn later on. 2. Keep Your Friends and Relatives On There For this same reason, you should keep friends and relatives on your mailing list. They will (hopefully) always open them, which can help just a little in keeping your sender rep positive. 3. Send Emails Consistently Don’t go long periods without sending emails and likewise, don’t go through phases of bombarding your audience. Let your recipients know what to expect and they’ll be less likely to complain or get frustrated with you. 4. Tease the Next Email Once you have a consistent schedule, you can use this to your advantage by getting your recipients to eagerly await each new instalment! Do this by teasing what’s coming up and making it sound highly exciting. 5. Use Split Testing Split testing means that you are going to send out two very similar emails, perhaps with subtly different subject headings, and then see which performs best. This will teach you the best practices to adopt and thus help you to optimize your process. 6. Use a Landing Page Builder Something like Lead Pages or Thrive will help you to create more professional looking landing pages which will in turn help you to get more conversions. 7. Calculate How Much You Can Spend on PPC Once you have a landing page, you can then use PPC (pay per click) advertising to direct traffic there. You now know how much you are paying (maximum) for each visitor. If you know what your conversion rate is and you can calculate the average number of purchases each subscriber makes (and how much profit comes from each one), you can choose the perfect budget for your ads and guarantee that you’ll stay in profit! Almost… 8. Offer a Good Incentive A good incentive or magnet is something like a free ebook or a report. This can help to encourage people to part with their email address when they might otherwise have been on the fence and it will hopefully mean you buy some good will in the process! 9. But Not Too Good! While it’s a good idea to offer an incentive, you don’t want to make this something too amazing. In fact, a report is almost always better than a free ebook. There are several reasons for this. Firstly, if your incentive is too good then you will risk attracting people to your mailing list who are in fact not interested in whatever you’re talking about. They will sign up purely to get your free gift and they might then never read any of your emails or even unsubscribe as soon as they have what they want! This skews your data and of course damages your sender reputation, so you want to avoid it. The other issue is that if you plan on selling an ebook later on, giving away a free ebook will seem to undermine the value of that product. If you are giving one away for free right now, then why would someone be willing to pay $100 for the next one? Especially seeing as they probably haven’t read the freebie yet… 10. Use Storytelling Storytelling is precisely what it sounds like: telling stories! In other words, when you write your next email, try to frame it as a story. Instead of dispassionately describing the merits of a certain technique or product, instead try talking about how it helped you and how it changed your life. Set the scene, describe the emotion and generally get your audience invested in the outcome. This is a far more engaging way to explain something and it’s actually much more persuasive as well.

Sample Content Preview And a couple of others. These are relatively low impact exercises that can be continued endlessly for over an hour without too many negative repercussions. That said, even just jogging for that long will have some negative impacts on your health and particularly on your knees. Conversely, HIIT workouts are ideal because they break the exercise up into smaller, more palatable chunks. This means that you can exercise using more intensive and potentially impactful moves and not fatigue your joints or your muscles too quickly. For example, you can’t use press ups for a steady state cardio workout. But you can use press ups during a HIIT workout. Likewise, you can’t use weights for a CV workout but you can use them for a HIIT workout! If you use a split where you go all-out for 30 seconds and then rest for 1 minute, there’s nothing to stop you using even compound movements like deadlifts and bench press (well, there is a caveat here, which we’ll get to in a moment). Now you are combining a resistance (weights) workout with a cardio workout. By doing both at the same time, you’re performing what is sometimes referred to as ‘resistance cardio’ and also known as ‘concurrent training’. Concurrent training immediately forces you to use more explosive power. In order to move your limbs against weights or other resistance, you need to recruit more of your explosive, fast-twitch muscle fibers than you do when there is no resistance like this. Fast twitch muscle fiber requires more energy (because it contains more mitochondria) and therefore, you are forced to use more energy. Simply by performing concurrent training, you are now burning more calories than you otherwise would be! And what’s more, you are now causing more muscle damage. Concurrent training causes microtears in the muscle fiber and it causes the build-up of metabolites in the muscle (which create the feeling of ‘pump’). This means that you’re able to build muscle as well as burning fat and it causes the release of anabolic hormones to trigger this. But anabolic hormones don’t only build muscle, they also burn fat. And so simply by including resistance work in your cardio, you will burn more fat and more calories than you otherwise would have. Then there’s the added bonus that concurrent training allows you to tone up your muscle. This has two benefits: for starters, it is actually the more effective way to get a shapely and toned body. A lot of people believe that they need to lose weight in order to get great abs and thinner legs but actually, it’s often muscle that they’re looking for. For example, did you know that toning muscle is by far the more effective way to get rid of cellulite? If you just lose weight but don’t tone, then you’re not going to lose the wrinkles that come from cellulite. Likewise, if you have a gut that you feel hangs out, the best way to improve that is actually to strengthen and tone your transverse abdominis. This is the band of muscle that runs around your midsection. The job of this muscle is to support your lower spine and help you maintain an upright posture but it is also to hold your stomach and organs in. This is a great way to improve your posture and to give you a washboard stomach. If you want to be ‘sexy’, then it isn’t enough to just burn calories! And finally, toning muscle like this also has the added advantage of increasing your resting calorie burn. Muscle is more ‘metabolically active’ as compared with fat and that means that simply having more muscle means that you burn calories. When you’re sleeping, if you have a muscular frame you will actually lose a lot of weight as you rest! Thus, just like HIIT itself, concurrent training is useful for boosting your weight loss both in the immediate aftermath and in the time that follows. The Best Form of Concurrent Training for HIIT So what is the best type of concurrent training for HIIT? If your aim is to burn fat while building muscle, what is a good exercise to use? There are plenty of options and some good ones include punching a heavy bag or using battle ropes. Perhaps the best option of all though, is to use kettlebell swings. A kettlebell is a large iron ball with a handle on the end, that has the interesting advantage of moving the center of gravity while you use it. As you curl, the direction of the resistance changes and thereby you keep challenging the body in different directions to challenge the smaller supporting muscles and the balance. What’s more, is that this allows you to build up momentum and you’ll find that the kettlebell eventually swings on its own accord almost. Your job is simply to keep up the pendulum motion, which is zero impact and an ideal form of resistance training for maintaining for longer periods.

Sample Content Preview These sites thrive because they provide real value, because they have a clear value proposition, because they have a strong brand and because they have a professional sheen. People engage with these sites because they trust them and they know what to expect. Because they are entertained by them and because they learn from them. These are the sites you need to emulate if you want to be successful and guess what? It’s not actually all that hard… The only mystery in all this is why so many sites choose to try and cheat the system instead of doing things properly. And the simple answer is that it’s easier to try and cheat and that trying to cheat will get you results faster… but to a more limited degree and with a high chance of your site being eventually penalized or de-indexed. A lot of people just don’t know how to market properly, or they assume that they need a massive budget (which isn’t the case). So let’s take a look at how you should go about internet marketing in the right way, shall we? It Starts With a Brand It all starts with creating a brand – and with understanding exactly what a brand is. A lot of people assume that a brand just means a name and a logo but it is actually much more than that. A brand is instead a commitment to quality and a mission statement. It starts by knowing why your brand exists and what it is that you want to achieve. And this cannot simply be wanting to earn money! Instead, you need to think about how your brand is going to change the world for the better, about what your subject matter is going to be and about why people are going to care about your posts and your products. As many businesses advisors would say – it’s about the ‘Why’. Why do you do what you do? What is it that sets your business apart from others? Once you know this, you can create a logo that communicates that fact and that helps people to understand what you’re all about. You then create content that will help you to communicate your message and provide that value. And you make sure that every product, every video and every other thing you create is all in-line with that same vision. Doing all this will ensure that people know what to expect from your site and whether or not it is for them. More importantly, it will allow you to start building fans and it will mean that people can feel like they are a part of a movement or a mission – rather than just reading some cheaply-made website. You can even create a name for your fans, maybe create a slogan and generally ‘recruit’ people to your ‘fitness army’ or your ‘money making empire’. Don’t try to appeal to everyone – know exactly what your brand is about, who it appeals to and how to get those people on board. This also inherently means that you need to pick subject matters that you genuinely interested in and passionate about. This will come across in the way you talk about your site and in the quality of your content so do not try and fake it! If you have a fitness site, or a site on synthesizers, and you hire someone generic to write your content, then it is never going to be in the top 5% of websites. Why? Because a writer – even a very good one or a very well informed one – doesn’t care as much about your brand and won’t know enough about the subject. They will only ever be able to research the topic and then essentially re-write the content they find. Thus it will never be truly ground-breaking or original, it will never be completely new and exciting. On the otherhand, if you are a huge fan of the subject yourself and you write the content, then you will have a unique voice and something unique to say on the matter. The only exception is if you find a writer who is truly passionate about the subject and who knows it inside out. A writer who cares about your brand and who has something genuinely new to say. Quality in Everything You Do This will help you to create genuinely great quality content but you also need to think about how you’re going to offer that kind of quality in everything else you do as well. Think about your own experience on the web. You’re clearly an intelligent person if you’re reading this and considering starting your own online business, so no doubt you can readily tell the difference between a high quality site and a low quality one. And no doubt you have been put off of looking at low quality sites in the past or put off of buying from them.

Sample Content Preview This article will teach you the extremely easy abs workout that will help you build the to-die-for sexy washboard abs! Cardiovascular Exercise Washboard abs, getting lean and losing weight are all tied into a consistent cardiovascular workout program. Cardiovascular workout is an endurance exercise that strengthens the circulatory system by increasing your metabolic rate. By doing it over long stretches of time, it makes your heart beat faster and pump more blood through your system, bringing nutrients and oxygen to every cell. Cardio workout can be simply explained as physical exercise of low to high intensity that depends on the aerobic energy-generating process of the exercise you do. It’s any activity that gets your heart rate raised to 50 - 75% of your maximum heart rate. Calculate your maximum with the formula 220 minus your age. For example, if you’re 25 years old, 220 - 25 = 195. Cardio workout burns calories in your body. Most people do cardio training to lose weight, gain body mass, train stamina, etc. You should do 30-45 minutes of activities like walking, running, biking or swimming daily 4-5 times per week. It takes about four weeks before you start to see the physical benefits of your diet and exercise program. You should notice immediate results in your energy level, overall mental alertness when exercising daily. Start off slowly if you are a beginner in cardiovascular exercises. A good way to get started is to walk or run with the following six weeks program: Week #1 - Walk/run - 1 mile a day for 5 days a week Week #2 - Walk/run - 2 miles a day for 5 days a week Week #3 - Non-impact week - bike or swim for 20-30 minutes a day Week #4 - Walk/run - 2 miles a day for 5 days a week Week #5 - Walk/run - 3 miles a day for 4-5 days a week Week #6 - Walk/run - 4 miles a day for 4-5 days a week Note: week #3 is non-impact due to the possible number of strains/injuries that occur to legs (knees, shins, feet, hips) during the third week of beginning a walking or running program. When you have shed off the layer of fats on the surface, it is time for the real game: Sculpturing The Dream Abs Targeting The Regions Our abdominal muscles consist of 3 major muscle groups and 4 distinct areas: the upper abs, lower abs, obliques and transverse abs. Your body adapts to your current abdominal workout. It is important to change your ab workouts every few weeks to continue developing your core strength and stability. Any complete ab workout works all of these abdominal muscle groups. The following basic ab workouts consist of multiple exercises that target distinct areas of your abdomen, while at the same time works multiple muscle groups as well. EXERCISE 1: SIT-UPS Primary Target: Upper Abs Secondary Target: Lower Abs and Obliques Lie flat on your back on the floor with your knees bent and your legs secured under something heavy that could hold your body weight. Place your hands behind your head. Flexing your abdominals, raise your torso until you are in nearly a sitting position. Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

Table of Contents Introduction ....... 4 Chapter 1: The Science Behind Procrastination .. 7 The Brain of a Procrastinator ..... 8 Why Do We Procrastinate? ...... 10 The “Fight-or-Flight” Response ....... 14 Chapter 2: How Procrastination Can Destroy Your Life .... 17 The “Escape” Mechanism of The Brain .... 17 The 4 Reasons Procrastination Can Be Devastating To A Person‟s Life .. 18 1. It Causes Him To Mismanage His Time ....... 18 2. You Can Miss Certain Opportunities In Your Life....... 20 3. It Ruins Your Goals And Opportunities ....... 23 4. It Will Cause You To Have A Lower Self-Esteem . 25 Chapter 3: Manage Your Time, Manage Your Life ..... 28 3 Steps To Stopping Procrastination ....... 30 6 Signs Of A Chronic Procrastinator 31 Procrastination Killer Tips For Chronic Procrastinators 40 Chapter 4: How Highly Successful Individuals Overcome Procrastination . 44 What Makes Them Exceptional? ...... 45 1. Mike Vardy .. 46 2. Darren Rowse...... 47 3. Erik Fisher .. 49 4. Tony Stubblebine 51 Chapter 5: Good Vs. Bad Procrastination .. 54 Leveraging Procrastination – How Procrastination Can Help You Get Things Done FAST .... 55 Bad Procrastination .. 62 Chapter 6: Don‟t Be Afraid to Say NO! ....... 66 Be Bold – Say „No‟ To Worthless Activities ...... 69 The Death of a “YES-man” ....... 69 Be Honest To Yourself ...... 71 Conclusion 73 Sample Content Preview Chapter 1: The Science Behind Procrastination People will always say how bad procrastination is before ever truly realizing why it happens. It is a natural approach which people rely on at the last minute. It is about how they will continually agree to take on another assignment before finishing the previous one. This is not about responsibility and whether the person can complete tasks or not. It is about wanting to take on a challenge and finish more assignments than the person next to them. This is a common scenario especially in the workplace where employees will compete to keep their jobs. Sometimes, the only way to do this is to take on more assignments and finish them faster. Whether they were turned in at the last minute or not, they take on more assignments just to impress their managers. People question themselves whenever they push back an assignment another day or even another week. Sometimes, an assignment that is due the next day will continuously be pushed back because people keep switching their focus throughout the day. The Brain of a Procrastinator This happens because a battle between the limbic system and the prefrontal cortex occurs in the brain. The limbic system controls the amount of pleasure and relaxation that a person will naturally feel. The prefrontal cortex controls the amount of planning that the mind must go through. Simply put, when a person chooses to push back an assignment by either an hour or a day, the limbic system is taking over the prefrontal cortex. This situation often happens as people like going through the constant cycle of waiting until the last minute. The reason the limbic system continues to be more in control and overpower the prefrontal cortex is because it is one of the older and more dominant parts of the brain. This system automatically runs through the process of strengthening itself more often than any other part of the brain. It is one of the first systems which develop inside the brain, responsible for keeping a person away from carrying out unpleasant actions. For example, when a child looks at a flame, he might get curious and want to touch it. The limbic system tells his brain not to touch the flame because it will hurt him. This system does not focus on the damage that would be inflicted but the amount of pain that would be felt. Compared to the limbic system, the prefrontal cortex is developed at a later stage. In science, this system is also known to be one of the weaker parts of the brain. The main feature of this part of the brain is that it runs through stimulus than an automatic process. People think that thoughts develop automatically in the prefrontal cortex, but it is quite the opposite. It sits right behind the forehead and has to be made to function for it to work. The moment a person sits down to work on an assignment and consumes time in continuing it, he is telling his brain to keep working on the task instead of lingering off. This is a difficult thing to do especially when the limbic system continues to bribe the brain to relax right at that moment. Even though relaxing for a bit sounds good, the prefrontal cortex understands that the assignment must be completed by a certain time and if not, the person will go through a certain punishment that will make life less relaxed. The closer the due date of an assignment, the quicker these two parts of the brain will negotiate to understand which action should be taken. Why Do We Procrastinate? The truth is, the action which leads to more relaxation tends to win each time. The closer a person approaches a due date, the more he begins to panic since he feels that he cannot relax as much. The moment this is felt, it is easier to keep the prefrontal cortex engaged. It is easier to continue each assignment since it is understood that there will be more pain the longer the person waits. This is one of the few times where both sides of the brain win. The prefrontal cortex gets to complete the assignment while the limbic system feels less pain. Another reason a person procrastinates is because he feels a certain rush the longer he waits for an assignment to be completed. He is able to take on the challenge of finishing everything at the very last minute and feels rewarded by doing so. It is all about the idea of cutting it close but still being victorious at the end. When a person waits until the last minute to finish an assignment, he sees a challenge and feels what he thinks is an adrenaline rush. What he is actually feeling is a small dose of dopamine moving quickly through the brain. It is a good feeling that comes with the expectation of getting a reward every time an assignment is completed. This boost gives enough reason for a person to continue coming back to the idea of waiting for as long as he can before completing any type of assignment.

Sample Content Preview These work great for people that like to handwrite things rather than typing them onto a computer. Just make sure to bring your planner with you when you are at work or when you are making appointments. If you are using non-digital tools, you might also want to use colorful pens or sticky notes to organize. You can also differentiate between work, school, and personal tasks by using different colors. For those who are in the digital world for work or personal hobbies, you might find it easier to just keep everything digital since you almost always have your computer on hand. Your computer, smartphone, and tablet all have great productivity and organizational tools. Most of them are free, so you can make sure of them easily. Same as with non-digital tools, you need a calendar to keep track of your tasks. The great thing about going digital is that you can sync them altogether from one device to another. This allows you to access your calendar from your phone, smartwatch, computer, and tablet. If you have separate digital devices for work, you can also keep them separate by only syncing work devices to the other work devices. This allows you to keep a line between work and your personal life which can greatly increase productivity. 3. Don’t Resist Change One main reason people can’t become productive is that they are reluctant to change things in their life. Changing a routine, a job, or many other things in life can be hard because it means letting go and stepping out of your comfort zone. If you are having trouble with productivity though, something in your life needs to change so that you can start new habits. If you are afraid of doing a complete overhaul of your life, that’s perfectly okay and it’s a normal feeling to have. Try only changing one thing at a time. Once you feel comfortable with the change, you can move on to another thing. You can also start with a small change first to ease into your new way of life. 4. Take Breaks Throughout the Day Breaks are needed every time you are working so that you can regain focus and keep your energy up. Breaks aren’t just needed for work though. If you are at home doing a project or practicing a hobby, you also need to take breaks. One method people enjoy using is the Pomodoro method. It has been shown to work well for many people as it gives you defined work periods and clear rest periods. This allows you to have a set schedule for your work and playtime. Break time can also be done with a friend or coworker to make it more fun. Try to do something with movement during your break, such as getting up to stretch or walking around the office. You can also take this time to do a quick refill like drinking a coffee or eating a protein snack. This allows you to have plenty of time for relaxing and recharging. If you don’t want to follow the Pomodoro method, you can always just take breaks as you finish tasks. For long tasks though, you might need to break them up into sections to make sure you are not rushing through them. 5. Do the Hardest Tasks First As the day goes on and you are nearing the time to go home, you might become less and less productive. For this reason, it’s recommended you do the hardest tasks in the morning when you have the full day ahead of you and you are feeling the most productive. You might also want to do the task you dread the most at the beginning of the day. This allows you to get it over with and it also gives you a sense of accomplishment to carry with you the rest of the day as you are completing more things on your to-do list.

Sample Content Preview Many people have a general idea of what they want their life to look like. This general idea is a great place to start, but you need something much more definitive and specific if you want to create your ultimate life. Your vision should be precise and fleshed out for the best results. Because creating the life you want depends on your knowledge of it, spend a lot of time uncovering exactly what you want your ultimate life to look like. This may be easier for some than others, but all should take this step seriously. If you are having trouble discovering what you want, try meditating and journaling. When you use these two tasks together, you get a better idea of what’s been bothering you in your life and what you want to change. Journal for several days until you feel confident in your answer. For some people, meditating and journaling might not be enough. If you still don’t know what you want your ultimate life to look like, consider professional help. A therapist can work with you to create plans and strategies for uncovering your true potential and ultimate goals in life. Even though it may seem silly to see a therapist for this purpose, it’s exactly what they are here for. Therapists can help you enhance your life and attract your desires, even if you aren’t suffering from any severe mental disorders or problems. Eventually, you will figure out what you want. Before moving on to Step 2, make sure that you are happy with the image of your ultimate life. If you aren’t happy with your image, you won’t be happy with the results either. 2. Create An Action Plan Once you know what you want your ultimate life to look like, it’s time to create an action plan. Your action plan is what will turn your dreams into a reality. After all, it isn’t enough to know what you want. You have to be willing to act in accordance with your wants. The action plan is what will make this happen. The action plan should involve daily goals, weekly goals, monthly milestones, and yearly milestones. By incorporating all of these goals and milestones in your action plans, you have something tangible to look forward to. Listing goals is not enough. Your plan also has to include actionable steps so that you can accomplish your goals. For example, let’s say that your weekly goal is to attend the gym three times. To help you achieve this goal, create an actionable plan in which you specifically list out what activities you are going to do and at what time you are going to do them. Something else you want to incorporate into your action plan is possible triggers that could make you lose focus of your ultimate goals. For instance, going to sleep too late may cause you to ignore your morning workout. It’s important that you have a plan for whenever these occurrences happen. Of course, there will eventually be a time or two when it is actually impossible for you to accomplish your goals for the day. In these cases, don’t sweat it, and go with the flow instead. However, there will be sometimes when you simply won’t want to follow your action plan because of whatever triggering event happened before. You want to have a plan for when these events happen so that you continue following your action plan, no matter how discouraged you may feel about it. 3. Let Go Of Things That Are Holding You Back One part of your action plan that you should focus on is bad habits and other things that are holding you back. Only by changing the bad habits into good ones will you be able to live your ultimate life. Many people make the mistake of carrying around a lot of unnecessary baggage with them at all times. whether it be toxic relationships, childhood trauma, or even poor eating habits, habits that hold you back should be left behind. When trying to build your ultimate life, you want all of your habits, mindsets, and activities to be nourishing, uplifting, and healthy. Although it will be impossible to let go of all things that hold you back at once, start with one item at a time. If you’ve never let go of items before, start with small things that are tangible and easier to let go of. For example, a gift from an abusive ex is a great place to start. Simply throw it away so that it is physically and emotionally away from your life. Build up your skills of letting things go. Remember to let go of your own personal traumas, as well as individuals who are not uplifting, helpful, or beneficial in your current life. It’s important that you stay firm in this phase, even if you feel guilty or a bit scared.

Sample Content Preview One part of being whole in your new changed life is to make sure you have goals that you are reaching for. For example, you might want to focus first on being whole spiritually. This means you need to have spiritual goals that you are working towards. You could have a goal of connecting more with people of the same religion. This means you need to start making it a habit to attend services or connect on social media with people. You need to make sure you are taking steps towards creating the fellowship and social groups that you need to meet your spiritual goals. You can also make routines centered around your goals. For spiritual goals, you can make a morning or nighttime routines that involve reading spiritual books or spending time in prayer. You can also create a routine that involves weekly fellowship or attending church services if you are part of organized religion. No matter what your goals are, make sure you have at least one goal for your physical health, one goal for your mental health, and one goal for your spiritual health. You need to have one goal, but maybe even more, for each aspect so that you can master your health. Habits and routines are much more powerful than you might think. Routines keep you grounded and allow you to fall into natural patterns that can benefit your health and lifestyle. Bad habits can have a powerful effect just as much as good habits though. If you find yourself with bad habits, no matter how small they might be, make sure to break them immediately. You can try to replace them with good habits so that you are still filling the time, but with something better. Eat Healthy and Sleep Better Part of mastering your health, especially physically, is to make sure you are eating better and have better nutrition. Part of eating healthy means you need to incorporate fresher foods including vegetables, fruit, and lean meats. You might also want to eat more nuts, whole grains, and dairy. One trick to remember is to try and stay around the border of the grocery store. Most of the time the borders of the grocery stores are where you find all the fresh food like meats, fruits, and vegetables. The inside aisles of the grocery store are where most of the processed food is located including junk food that you might want to stay clear from. Eating better has more than just physical pros though. Having a healthy diet can make you feel better mentally as well. When you are nourishing your body, your mind is also being nourished. If you aren’t sure how to eat healthily, you can always sign up for meal service or find a few easy recipe cookbooks online. You don’t have to make meals complicated to be healthy. When in doubt, just include a meat, some vegetables, and some fruit at the end of the meal. You can also add in some yogurt or cheese if you want dairy. Another trick to follow is to get into the practice of intuitive eating. This means you are listening to your body as you eat. Many people have learned to avoid the signals their body has taught them such as when it’s telling you it’s full or when it’s hungry. Since our work schedules are often so busy, we get into the habit of ignoring what our body is telling us. When you learn to be in tune with your body, you can eat when you are hungry and stop when you are feeling full. Intuitive eating also involves eating the food you enjoy and learn what kind of food you appreciate. To stay at a healthy weight and not resort back to bad eating, you need to make sure you are finding foods that you enjoy eating so that you will continue to consume what is good for you and what you look forward to eating. If you don’t like certain fruits or vegetables, find others that you enjoy better. Your meals and plates don’t have to look the same as everyone else’s. Make sure you are not cutting out too many foods or depriving yourself. Deprivation will lead to days of binging. Quality sleep is just as important as eating healthy when it comes to your overall health. You might be going to bed early, but that does not mean you are getting good quality sleep that prepares you for the day ahead of work or school. Quality sleep means you are getting enough sleep and you are sleeping well. One way to make sure you are getting good sleep is to use an app on your phone. There are many apps out there that you can download that can measure how long you stay asleep, your sleep cycles, and how often or how long you dream. You probably know if you are getting quality sleep or not. If you find yourself waking up with headaches or still feeling like you need more rest, you can be sure you are not sleeping well. Make sure you are hydrated before you go to bed as lack of water can make you feel worse when you wake up. If you find yourself not breathing well during sleep or experiencing insomnia, it might be worth it to see a doctor make sure you are not having more serious illnesses that might affect you from getting good sleep.