Sample Content Preview 10 Powerful Self-Reflection Practices Find what works for you The first step is to decide when, where and how often you want to self-reflect. Every day or a couple of times a week is fine, and so is weekly, bi-weekly, and monthly. You could choose a combination of shorter weekly reflections and a longer one monthly and so on. There are no set rules for beginners. Schedule a time as you would for exercise or meditation to begin incorporating the practice into your lifestyle. Schedule a time but no duration. Don’t use a timer or an alert or set a time for when you need to finish. Ideally, then, your scheduled time shouldn't be squeezed in between two pressing appointments or tasks! Give yourself ample time to reflect at leisure without feeling pressured. Next, decide where you want to practice self-reflection. The two keywords are quit and comfort. It could be at the end of the day when you're lying relaxed in bed. It could be early in the morning over a cup of coffee. You may prefer to do it outdoors while taking a nature walk or sitting on the beach. You could even create a special nook in your home with a comfortable chair or mat where you feel secluded and relaxed. Play around with different times and places to find what works best for you. Decide if you'd like to self-reflect to soft music or soothing nature sounds. If so, find some tracks that you like and download them to your phone. Listening to music through headphones will block out noise distractions so you might find this helpful as well. Deciding on the best time and place for self-reflection doesn’t mean it's set in stone. You can alternate between different times and places depending on your schedule so that the process doesn’t become a dull routine. It should be an enjoyable, relaxing exercise that leaves you refreshed and at peace with the world! 2. Answer relevant questions A great way to start your self-reflection is by answering the important questions that have arisen, or pertinent questions about where you are in your life. When you begin to make this a habit, remember to ask the right questions rather than ruminate about ones that are negative and usually just bring you down. That's not self-reflection! Some examples of wrong questions to avoid are: Why am I always down on my luck? Why was my coworker Sally so short with me? How come I'm not earning as much money as John? Why am I so fat? These types of questions are judgmental and don't help you address an issue. Let's reframe the above four questions so that they become relevant and answerable: Are my goals realistic and achievable? Do I need to revise them to understand why I'm not achieving my desired outcome? Was there a misunderstanding today? Should I speak to Sally and ask why she seemed offended? Do I communicate well with my coworkers? What skills can I develop to be able to get ahead and earn more? What steps can I take to lose those extra pounds I gained over the holidays? Asking questions is a very powerful technique because it fires up your brain (which loves to be challenged and stimulated) to try to find answers to them. The answers may or may not come immediately but they'll certainly come! Another great benefit of asking relevant questions is that over time, you build an extensive mental database of answers. These answers will serve you well in similar situations. For example, what steps you need to take when you gain weight. Here are some examples of relevant questions to get you started. What new thing did I learn today/this week/ this month and how can I use it to my benefit? What are 2 things I can do to improve my friendships? What are three things I'm truly grateful for? When was the last time I stepped out of my comfort zone? If I could turn back time and do one thing over today/ this week/ this month, what would it be and why? What did I do very well today/ this week/ this month? How many things did I do to get me one step closer to my goal? How often do I work on my self-growth and learning? When was the last time I read a good book? When was the last time I spent quality time with my family? What 3 things can I do to take better care of my health? Who are the most important people in my life right now? Do I wake up each day filled with hope and optimism? To identify issues in your life and to be your best in all that you do, you need to ask questions like these. The above examples are just to show you the type of questions you should be asking. Use them but make sure to customize more questions that resonate best with your personal situation.

Sample Content Preview Eliminating distractions is a vital part of preparing your mind to be able to focus. Distractions in modern times are complicated and are a large part of the problem. Whether it's the notifications on your phone or something in your office, it can be impossible to pay attention to the task at hand. So what might be distracting you? To get rid of it, you have to identify what it is. Physical Distractions You can easily anticipate and plan for physical distractions in advance. Often it's just a matter of having a consistent daily routine. Take the time to anticipate problems and solve them before they can affect your focus. - Hunger Always realizing you are hungry when you are trying to get started? Don't skip breakfast. Even if you aren't the type to start your day with a meal, you can plan ahead and keep an easy-to-grab snack in your work area. Eat before you try to get started. - Temperature When you are too cold or too hot, it quickly becomes challenging to keep your brain focused on a computer screen. Ideally, you can control your environment's temperature and find that sweet temperature spot before it's time to get started. In reality, though, you might not have any control at all. You can still plan ahead. Work in a chronically cold office environment? Keep a sweater or light jacket on hand to put on when you get a chill. Regularly feel way warmer than your co-workers? Keep a fan at your desk. - Noise Noise is another environmental element you might not always be able to control. It could be phones ringing at another desk or annoying music coming through the shared wall. Some individuals are quite easily distracted by any sounds, while others can tune it all out at will. If you already know this is a thing that distracts you, consider putting on a pair of noise-canceling headphones when you need to focus on something. Digital Distractions Modern life has already begun the process of reprogramming our brains to an always-connected state. For many people, digital distractions prove to be the number one issue. However, you can plan for these distractions as well. - Phones Set your phone to "do not disturb" or turn the ringer off entirely. Put your phone away, out of sight altogether. Removing the phone not only prevents a potential caller from disturbing you as you try to focus, but it will also eliminate the temptation to look at smartphone app notifications as they appear on your screen. - Email Completely close your email program. Just as with your phone, your emails must be entirely out of sight before you can put them out of your mind. This might be an essential part of your to-do list. So set aside time specifically for emails, and feel free to ignore them while working on other things. - Social Media Social media is intentionally designed to keep you returning, over and over. The platforms are using psychology to keep your engagement. Every single time you engage, your brain gets a mini dopamine rush. This leaves you always wanting more, making social media one of the biggest drains on your mental focus. Check your social media platform of choice, and then sign out. Turn off app notifications for your social platforms if it is necessary. You might also want to consider developing the habit of not using any social media apps or websites for pre-set periods of your day. Can't get started without dealing with all of your online distractions first? Plan for that in advance also. Set a time limit to allow yourself to deal with each of those areas. Then set a timer. Allowing yourself time to "get it out of your system" will help keep your mind from dwelling on what you could be missing online. 2. Stimulate Your Brain Studies have shown time and time again what humans have known for centuries. There is a link between coffee and cognition. Caffeine can wake up the brain and make it easier to focus. Reaching for a Cup of Joe might be just what is needed to get things moving. You might want to save this one for the days when you are struggling just a little bit more. But if coffee/tea is a regular part of your day, make sure you aren't accidentally skipping your morning cup. Caffeine "withdraw" might be relatively mild, but it can still cause the brain to fog over or even give you a wicked headache. Neither of those things is going to help you focus on the task at hand. Can't do caffeine? Search out other natural snacks that can help with your cognitive skills. Walnuts, avocados, and even chocolate can help boost your brainpower. These each has natural properties that may help with your focus. Of course, eating or drinking the wrong things can also sap your brain's energy and focus power. Watch out for treats or sodas with high sugar levels, as these can cause your blood sugar to fluctuate. This drains your energy level, making you feel sleepy or sluggish.

Sample Content Preview To start, you will want to make sure that you are always managing your tasks and errands. It will help if you know what tasks need completed soon and what ones you can put off. Plus, are you able to consolidate any errands or tasks together? When you are grocery shopping, you probably make sure to pick up all your items that are in the same aisle at once. It does not make sense to walk across the store to grab eggs, then get the bread, then go back for milk. You are going to be using your time more efficiently if you can consolidate tasks. You can do this by grouping your tasks and projects together. At the start of each day, take ten minutes or so to sit down and determine what needs to be finished. Then, group your tasks together where it makes sense. Maybe you can check your emails and brand social media at the same time, then get to work on creating content after. When you group your tasks together, your mind does not have to shift its focus. This allows you to better stay in a strong workflow. Simplify Your Meetings Do you dread meetings? Do they feel like a waste of time? Well, then they might be. You might want to make some changes. If your meetings are long, pointless, and seem to never solve anything, you will want to do implement the following change: Keep them short, to the point, and as brief as possible. Once you can do that, you will be on a much more productive path. It helps when your meetings are forced to be brief- only the most important subjects are brought up. You can start by having one goal in mind for each meeting. Once you have covered that goal, the meeting ends. Shorter meetings are better for everyone involved. You can spend more time being productive on your work, without feeling drained after the meeting. As long as your meetings encourage open communication and not long discussion, the change will be present right away. You can also keep your emails direct and to the point- phone or Zoom calls too! Follow the Three Minute Rule This little rule is an excellent tool to get rid of nonessential tasks, so that you can get abc to the more important matters at hand. The rule states that you should only complete the task if you can do it in three minutes or less. This could be for anything during your workday. Responding to emails, doing chores at home, organizing your files, or other tasks. If they are taking away from your work during your scheduled hours, then you will want to avoid anything that does not take less than three minutes once you get to work. It is best to complete these small tasks earlier in the day, before you start your solopreneur schedule. That way, they are done quickly and will not distract you later on. Pay Attention to Your Energy Our energy levels throughout the day shift. We are not constantly productive or constantly relaxed. We tend to each have our own periods of productivity- some hours the work comes naturally. Others, you might feel like you have to force yourself to complete a project. Start paying attention to your energy levels throughout the day. This will let you see some patterns over time. Then, you will be able to work during the times when you are most productive and relax during the times your body wants you to rest.

Sample Content Preview 10 Productivity-Killing Distractions These 10 distractions aren't in order of worst to least productivity killers. This is because, for one person, a given distraction can be worse than another. Additionally, these distractions may change from day to day, with a certain one being worse on a particular day. The bottom line is that you'll recognize several – or even all of them – as the culprits for your low productivity and lack of time. These are the most common distractions that cause seriously low productivity and very poor work outcomes. Social media I know I said that these distractions are in no particular order – with this one exception. Social media distraction just has to top the list! It's possibly the biggest simply because of the sheer number of people affected by it - and by the amount of time it wastes. What is it about social media that's so addictive? It's the number one digital addiction in the world, followed by gaming. Naturally, there are lots of theories about why people get hooked on social media but that's another discussion altogether. Here's a typical scenario: you're busy doing something when you get a Facebook notification. Your best friend has just posted a photo. You really know you shouldn't but she always posts such amazing photos and you're dying to see it. The struggle is very short-lived. You decide to take a quick peek and maybe give her a like… just a quick peek! After all, you've been working hard and need a break anyway. You open your Facebook and before you know it, you're scrolling through other posts and posting comments… you’re totally lost to the world. Then you decide to check out Instagram while you're at it… before you know it, you've wasted a good 15-20 minutes. The amazing thing is that this scenario is being repeated at formal workplaces all over the world. Bosses and supervisors are going nuts, complaining of how employee productivity has gone down. But short of banning cell phones from the workplace, there's nothing they can do. Social media isn't just a huge time-waster, but it’s also a major brain fogger. While you're having fun scrolling through your Facebook, Twitter or Instagram, your brain is in overdrive processing all the colors and information. Digital media in general exhausts the brain and saps it of energy. This is why you may be experiencing energy crashes and mental exhaustion very early on in the day. Even a few minutes can drain your clarity and mental sharpness. So, in addition to running late on that deadline, you must now deal with a major case of brain fog. Quick fix: Some people suggest unsubscribing from email and phone notifications but who are we kidding? That's not going to stop you from going online anyway. So, what's the real solution? Get a social media blocking app, pronto! Let’s face it. If you're a social media nerd, there's no way you're going to abstain willingly, even when you start to realize that it's killing your productivity. That's what an addiction is. The alternative is to force yourself to stay off - by making your social media inaccessible. A social media app blocks you from using social media on your phone or computer for a timeframe of your choosing. It's a brilliant idea. Just block yourself during your working hours, or at least for a while when you need to focus on something super important. If your fingers start itching to check out the latest, you won’t be able to access your Facebook, Instagram, or whatever platform you chose to block. There are dozens of these apps with various features and options to choose from. The most popular are Offline, Social Fever, and Stay Focused. Problem solved. Get yourself to the App Store right now!

Sample Content Preview How do you really think about yourself? We all have an opinion about ourselves and this is a very important step to take if you want to stop important step to take if you want to stop comparing yourself with others in a negative way. You need comparing yourself with others in a negative way. You need to be aware of the root cause as to why you keep comparing yourself in an unhealthy way.to be aware of the root cause as to why you keep comparing yourself in an unhealthy way. This is not the easiest thing to do but you must do it. It is essential for you to break the pattern that yyou have of negative comparisons with others. You can ask a trusted friend or family member to help ou have of negative comparisons with others. You can ask a trusted friend or family member to help you with this task and support you through the process.you with this task and support you through the process. Write down how you see yourself at the moment. This will help you to identify the behavior that you need to change. Accept the fact that changing this behavior is going to take time and effort and break need to change. Accept the fact that changing this behavior is going to take time and effort and break everything down into smaller achievable steps.everything down into smaller achievable steps. Having low self esteem is a major reason why people make negative comparisons with others. Self esesteem is all about the feelings that you have for yourself. You are going to have some negative teem is all about the feelings that you have for yourself. You are going to have some negative feelings and some positive feelings. If the negative feelings far outweigh the positive feelings then you feelings and some positive feelings. If the negative feelings far outweigh the positive feelings then you definitely need to work on your self esteem.definitely need to work on your self esteem. If you tend to let others control how you feel then this is a sign of low self esteem. You do not want to nd to let others control how you feel then this is a sign of low self esteem. You do not want to be reliant on others to feel happy about your life. It is a good idea to work on improving your self be reliant on others to feel happy about your life. It is a good idea to work on improving your self esteem every day regardless of how you feel about yourselfesteem every day regardless of how you feel about yourself at this current moment.at this current moment. When you feel the need to compare yourself to others write down your thoughts and feelings about this. Why did you want to compare yourself to somebody else in the first place? As soon as you this. Why did you want to compare yourself to somebody else in the first place? As soon as you experience these thoughts then experience these thoughts then write them down. Add as much detail as you can.write them down. Add as much detail as you can. If you have already made the comparison then ask yourself how you felt about it. Be sure to record all of the feelings and thoughts that you have about this. Be specific here and write down the exact of the feelings and thoughts that you have about this. Be specific here and write down the exact reasonsreasons for feeling down about a comparison. For example a cofor feeling down about a comparison. For example a co--worker got a promotion before you worker got a promotion before you did.did. This is not always easy to do but certainly worth the effort. Think back to a time when you didn’t feel the need to compare yourself with others. Write ththe need to compare yourself with others. Write this down in your journal and keep thinking about is down in your journal and keep thinking about the time when you started to make regular comparisons.the time when you started to make regular comparisons. This is powerful because it can help to identify the root causes behind your comparison habit. For example you may have compared yourself to your sisterexample you may have compared yourself to your sister in a negative way because you felt that she in a negative way because you felt that she got more attention from your parents than you did.got more attention from your parents than you did. Often people do not realize the damage that negative comparisons do to them. When you write down how a comparison makes you feel then you will develop the necehow a comparison makes you feel then you will develop the necessary motivation to change this ssary motivation to change this destructive habit.destructive habit. Most people take the things that they already have in their life for granted. So we recommend that you record a gratitude statement in your journal every day. This will certainly help you to focusyou record a gratitude statement in your journal every day. This will certainly help you to focus on on yourself more than you do others.yourself more than you do others. Think about the positive things in your life that you are truly grateful for. You are healthy, you have a loving relationship, you have wonderful children, you have great family and friends, you have a job so loving relationship, you have wonderful children, you have great family and friends, you have a job so that youthat you can pay your bills and so on. can pay your bills and so on.

Table of Contents Introduction ........... 3 Chapter 1: An Introduction to the Kettlebell ......... 4 A Brief History of the Kettlebell ......... 5 Chapter 2: Why Functional Strength and Mobility Are So Important ... 7 Chapter 3: Getting Started With the Kettlebell .... 10 Kettlebell’s for Leg Training .............. 10 Kettlebells for Everything Else .......... 12 Chapter 4: Unique Kettlebell Exercises for Developing True Functional Strength ............... 16 Chapter 5: How the Kettlebell Can Train Your Brain ............ 20 Chapter 6: Eating Right While Training With Kettlebells ...... 22 The Basics of Health Eating ............... 22 Chapter 7: Three Kettlebell Programs for Different Goals ... 27 Program 1: Weight Loss Program ..... 27 Program 2: Strength Program ........... 29 Program 3: All Rounder Performance Program 31 Conclusion ............. 31 Sample Content Preview Chapter 1: An Introduction to the Kettlebell So let’s start right at the beginning. What is a kettlebell? Where did it come from? And how do its unique properties make it such a truly effective training tool? Essentially, the kettlebell is a small weight that can be used to provide external resistance in a manner very similar to a dumbbell. It has a handle and it comes in a range of different weights, allowing you to curl it or press it in just the same way. The difference is in how the handle is positioned in relation to the weight. Rather than having weights on either side and a bar in the middle, the kettlebell is essentially a large, cast-iron ball that you can grasp in one hand from the top. This means that when you curl the kettlebell, the weight will hang underneath your hand and shift position in accordance with gravity so that it will always be pointing down toward the ground. This adds a lot of extra movement to what is otherwise a fairly static and unchanging exercise. As the weight shifts, so does the angle of the resistance and this alters the precise muscles that will be involved in the exercise. In particular, the forearms are far more involved in a kettlebell curl than they would normally be. What’s more interesting still, is that the kettlebell allows you to hold it from a variety of different angles. You can grab it from the top for instance, or you can hold the ball itself with both hands. And if you swing the kettlebell by exercising using a rapid motion, then you can add an extra dimension of momentum. Suddenly, the kettlebell gains its own force and trajectory and you now have to compensate for that while you’re lifting. This is where the true challenge of using a kettlebell comes in, because you are now going to have to constantly adapt to the changing angle, momentum and trajectory of the kettlebell. This in turn means you need to maintain your balance using your stabilizing core muscles, you need to grasp hard onto the handle using your grip and you need to recruit supporting muscles that you probably go long stretches without using the rest of the time. This is what is meant by functional strength and it’s what makes the kettlebell much more potent as a training tool than any dumbbell or barbell ever were. A Brief History of the Kettlebell But where did the kettlebell come from? And why is it only now making its way into gyms? Actually, the kettlebell is anything but a new fad and can instead be traced back to the 1700s in Russia. In Russia, kettlebells are known as girya and are traditionally made from cast iron or cast steel. There’s even a sport in Russia dedicated to kettlebell training called girevoy sport. Kettlebells even have their own unit of measurement – the ‘pood’ – which is 16 kilograms! When kettlebells were initially invented though, it was not for the purpose of strength training or for sport. Rather, they were designed for weighing crops and were used by farmers. What happened though, is that those farmers found themselves becoming buff, which led to them display their feats of strength during festivals. This obviously got the attention of the burgeoning health and fitness industry, as well as the Soviet army who introduced them as a part of their physical training and conditioning programs in the early 20th century. Kettlebells would also become popular among ‘old time strongmen’ who would demonstrate their power and size in travelling circuses alongside many other tools that allowed them to display this ability. And then, they just kind of faded away… Until the early 200s that is, when they started to make a comeback. So what happened? As mentioned, kettlebells became popular partly as a result of a greater understanding of functional fitness. As our understanding of health and fitness has progressed, so we have found new merit in old tools that allow us to use our bodies in more dynamic and challenging ways. A few pioneers helped to spearhead this movement. One was the now-legendary Pavel Tsatsouline who published the book Enter the Kettlebell: Strength Secret of the Soviet Supermen and went on to appear on several high-profile blogs and podcasts. Another was Tim Ferriss, who became a champion of the kettlebell on his own blog and in his book The 4 Hour Body. The kettlebell was then quickly adopted by the highly divisive CrossFit movement – and whether you love or loathe that particular school of training there is no denying that it has had a huge impact on the industry.

Sample Content Preview If you believe you are suffering from cell phone addiction, you will want to take the needed steps to change this right away. Your relationships could go down hill if you do not. Plus, you will feel much better the less you are on your phone. You will have time for hobbies and things that you enjoy again! Check-In On Your Phone Usage Before you get started with the below hacks, you will want to check-in on your current phone usage. This allows you to know where you need to improve and cut back. There are many apps out there that can be used to track your usage. “Moment” is a popular option. It tracks your usage and records how much time you spend on apps. Overall, phone tracking apps will give you a base point. From there, you can work on reducing the amount of time you spend checking it. If you try to go into breaking a serious phone addiction without using a tool to track your progress, it will be much, much harder to overcome. By having numbers available to work with, you can also feel proud of your results. Once you have your phone usage tracker installed, get to work on these hacks! 1. Turn Off Notifications The first hack is to turn off your phone’s notifications. If you constantly reach for your phone the second it makes a sound, this will help you a lot. We are trained to respond to notifications- we react to each with a pleasure response. This makes our brains want more notifications. If you want to stop bad phone habits, turning off notifications for most of your apps will help you stay productive. There will be a lot less interruptions ruining your focus. Plus, you will notice that you have a lot more time to yourself. You will want to turn notifications off for: ● Social media ● News feeds ● Game updates and promotions Additionally, it is important that you turn off badges. These are the red icons that appear next to your apps when you have unread notifications. These can be just as distracting as notifications. You will only want to have notifications on for messaging services or calls that keep you in touch with your loved ones. Plus, you may want to have notifications for work or other projects. It is essential that you turn off social media notifications, as these can take up the most of your time. Once you do not feel pressured to check every tag, comment, or like right away, you will find that you have much more time available to you. You can also turn on “Do Not Disturb” while at work. This sets your phone to silent automatically, but keeps important notifications on your screen. Many people prefer this setting so their loved ones messages and calls still make it through to them. 2. Turn on Grayscale Once you have turned notifications off, the next step would be to turn on gray scale. Doing so helps to reduce the attractive and distracting colors on your phone screen. Apps are designed to capture your attention then hold it as long as possible- even their colors are designed to pull you in. The red badges are that color on purpose. The color red sets on an “alarm” in your head each time you notice it on your screen, which causes you to check the app. This makes every message, comment, like, or tag feel like an emergency. It starts to feel like you need to check the app right away, even if it’s just to get rid of the notification or badge. Plus, we love to look at aesthetically pleasing images. When you notice a lot of beautiful images on your screen, you might have a harder time setting the phone down. Turning on grayscale helps reduce the attraction images in apps have. Suddenly, everything feels more relaxed and less like an emergency. Turning grayscale on in iPhone is easy: ● Open Settings, General, Accessibility ● Tap Display Accommodations, then Color Filters ● Set Grayscale to On 3. Only Keep Tools On Your Phone Homepage Turning off notifications and turning on grayscale should have a noticeable impact on your phone addiction. However, if you are still struggling, you can take it one step further. You will need to spend some time organizing your apps and tools.

Table of Contents Talk with someone …5 Sleep more ….….….….7 Help those around you .……...………9 Always keep that positive mindset …….…….…….11 Break down big problems into smaller, easier to handle problems.13 Spend time in nature …….…15 Sample Content Preview “Talk with Someone” You most likely knew that this was coming, but alas, it is one of the most effective ways of dealing with stress accumulation. Whether this is a friend, a family member or a psychologist, it doesn’t matter in the slightest. The only thing that matters is that you know someone that will listen to all of your problems and offer up a shoulder for you to lay on in your times of need. Regardless of who you are or what kind of a person you think you are, you need to understand the fact that we all fall on our knees every now and then and need a pick-me-up. This has nothing to do with preserving your image or stroking that ego, it is a necessity. Forget about being the “cool guy that doesn’t need help” for a moment and think about your sanity for once. Believe us when we tell you that this is no laughing matter and that you’ll have to deal with it sooner than later. This is another pretty basic one that you should concentrate on, but alas, it is very useful since most of the time our mood is dictated by the amount of sleep that we get, so don’t slack off! You need to get those 6 hours of sleep at any cost. If you can, you need to strive for 8 hours per night, but alas, most of us can’t really do that, which is why 6 hours is a much more achievable goal. Any sane doctor out there will tell you that sleep is imperative to your mental health. Without a good 6-8 hours of sleep you are literally unable to function as a human being anymore. “Help Those Around You” This is a very important step as it helps you forget about your own problems for a second and focus on those around you. This also makes people around you like you more which is definitely great for stress reduction as a whole. So, next time that you see someone drop something to the ground, or whenever you see someone dealing with a lot of stress themselves give them a meaningful gift that can help them get past their problems easier. Whatever it is, as long as you know what you’re getting yourself into, you should be able to accomplish your mission in no time. “Keep That Positive Mindset At All Times” Regardless of what you might be facing off against mentally, you need to make sure that you always keep that positive mindset. Keep that smile on your face and carry on like there’s no tomorrow. This is a very good mentality to have since most of the time the placebo effect takes place if we force it enough that it even affects us mentally before we know it. A good way to maintain a positive mindset is to listen to calming music on a daily basis. Luckily, there are plenty of playlists on YouTube and Spotify that you can use to help keep that smile on your face. Alternatively, you can also listen to some calming podcasts that will make your day easier to get through. There are plenty of podcasts that you can listen to if you are in a bad mood and need a good pick-me-up. “Break Down Big Problems into Smaller, Easier To Handle Problems” This is a very good exercise for those that tend to overreact to any problems that they face off against. So, to begin with, start analyzing your issues and start breaking them down step by step until you see how insignificant they really are. This exercise is also very helpful for those that can’t seem to find any way to fix their problems and move past them. Analyzing them carefully will always be a good way of finding solutions to help you fix them in the first place. “Spend Time In Nature” Nature is always very relaxing, which is why it’s a perfect way to spend your vacation. You don’t even need anyone with you most of the time since being alone in the woods surrounded by nothing but trees and the many sounds of wildlife (hopefully not dangerous ones) living in that ecosystem can be extremely calming. But alas, going on a journey with friends in a local forest is always fun, especially if you’re ready to give up on technology as a whole, so why not give it a try? It will help you clear your mind and relieve any stress that you could’ve built up over the course of the week. It might be hard at first to just throw every electronic device you have on you away, but trust us when we tell you that it’s worth it. So, in conclusion, stress is not always a bad thing. In the prehistoric ages we used to depend on stress in order to survive. For example, if a saber tiger would be approaching us our stress would force us to make a move immediately. But alas, we no longer require this sort of “Spider-sense” anymore since we no longer live in constant fear. So, if you follow the steps we gave you in this article then you should be stress-free most of the time. We thank you for your attention and wish you luck in your future journeys.

Table of Contents Introduction ............................. 5 Chapter 1: You Don’t have to Be Bogged Down with “Stuff” ......................... 8 Applying Minimal Design to Your Home ................. 10 Minimalism as a Reaction to Materialism .............. 12 Chapter 2: The First Steps to a Minimalist Lifestyle ............... 15 Reduce Your Clutter........................... 16 Remove Boxes ......... 18 Cable Management ............................ 19 One In, One Out Rule ....................... 20 Getting Rid of Things . 20 Chapter 3: Enjoy the Freedom that a Minimalist Lifestyle can Offer ... 22 Creating a Zen Space 23 Spend Less Time Cleaning! ............... 25 Financial Freedom ........ 26 Chapter 4: Become More Productive with a Minimalist Lifestyle ............ 28 The Ultimate Home Office .................... 29 Keeping Your Tech Clean and Fast .................... 32 Chapter 5: Make Room for the Important Things ...................... 34 Turning Your Home Into a Means to an End ...... 35 How to Fight the Urge to Buy Unnecessary Clutter .............. 36 A List of Things to Do 37 Chapter 6: A Minimalist Lifestyle is Good for the Environment ................ 39 Becoming Self-Sufficient ....................... 40 Simplifying Lifestyle Changes That Will Help the Environment ................ 41 Chapter 7: Save Your Money for Bigger and Better Things .......................... 42 Create a Stunning Home With a Few Items ........ 43 Remember to Stay You and Stay Creative! .. 44 Chapter 8: You Don’t Need a Huge Home to be Happy ....... 47 Creating a Budget for Your Minimal Lifestyle ..... 49 Chapter 9: Stop Comparing Yourself to Others .......................... 51 Practicing Patience ............................. 53 Chapter 10: Enjoy a Happier Life as a Minimalist ..................... 55 How Minimalism Leads to Happiness ...................... 56 Going Deeper ................... 58 Conclusion and Summary ................... 61 Sample Content Preview Chapter 1: You Don’t have to Be Bogged Down with “Stuff” So just what is a minimalist lifestyle? Why is this so much more than an approach to décor? What does it really mean? “Get everything you want, by discovering you already have it…” Essentially, a minimalist lifestyle simply means reducing the clutter, scaling back your possessions and aiming to say and do more with less. It means appreciating a few things instead of having a huge amount of clutter that you don‟t really need or want. We often see minimalism as an approach to UI design for devices from companies like Apple and on an increasing number of websites. Here, the all-important maxim to follow is „communicate, don‟t decorate‟. That means that unless something is serving an actual purpose, it doesn‟t belong in the design. A website doesn‟t need a patterned background, it doesn‟t need unnecessary menus and it doesn‟t flourishes filling up every bit of white space. Every single element should serve a purpose, whether that is to guide the viewers‟ eyes in a certain direction, to communicate some key information, or to facilitate an important interaction. If a button doesn‟t do anything, it doesn‟t need to be there! Applying Minimal Design to Your Home This same ethos can then be applied to décor. Of course, you don‟t need to communicate anything as such when it comes to your home‟s decoration but you can accomplish something similar when looking at items of furniture etc. Minimalist items of furniture are items that are utilitarian in as much as they don‟t have lines or decoration that doesn‟t need to be there. That means that they will be made up of straight lines and they won‟t feature things like swirly handles, or unnecessarily elaborate feet. Everything serves a purpose. With that serving as the basis for your décor, you can then continue with that basic concept by adding just a few items that you need while staying away from the temptation to add extra decoration that will serve no real purpose (of course we‟ll be covering how to do all this in later articles). In UI and design, this minimalist concept has come to the fore because it allows for better interactions. By having fewer distracting elements, this approach is able to more effectively direct users to the right points on the screen and encourage the right interactions. It also allows a website design to more effectively scale to different screen sizes when users change devices and it creates more „space‟ which makes the experience more calming and enjoyable. But while your home is not a UI, all these same concepts apply just the same. When you start removing unnecessary decorations and clutter, you start to make interacting with your home much simpler. When there are fewer items on your desk, you‟ll find that you can find what you want that much more quickly and easily. Likewise, when there is less clutter generally in your interior design, you‟ll have less clutter in your visual field. This will make your space that much more calming and relaxing and also make it much easier to keep clean and tidy. And that in turn means you‟re now spending less time cleaning and less time digging around for things. Your home will be clean and attractive more often and you‟ll have more time and energy to do the things that you enjoy doing and actually use your space! Just like a UI, your home serves a function. That function is to support the lifestyle that you want to live. So, if an item in your home is not serving that role, then the simple solution is to remove it! And then you can breathe more easily… Minimalism as a Reaction to Materialism More and more people are starting to realize the benefits of actually having less clutter and fewer items and this is resulting in a situation where they are happier with just a few beautiful objects rather than feeling the need to go out and buy everything they see advertised on TV. And what does that lead to as a result? Greater satisfaction and happiness with fewer items! This makes a massive difference because it means that you‟re now going to be happier and spend less time thinking about the things that you don’t have. And you‟ll have more money to spend on those select few items and on the things that really make you happy. This is the perfect antidote to our modern, materialistic culture and it is also the very same ethos that has been preached by numerous philosophies and spiritual practices for centuries. Happiness doesn‟t come from what you own, it comes from what you do with what you own.

Table of Contents Chapter #1: Introduction to Video Marketing .. 6 Chapter #2: Advantages of Video Marketing .. 8 Chapter #3: Types of Video Hosting Services .... 10 Chapter #4: Capturing Video and Software .. 11 Chapter #5:12 Recommended Types of Videos 13 Chapter #6: Introduction of The Big Daddy (Youtube) ..... 19 Chapter #7: Youtube Advantages .. 20 Chapter #8: Exact Blueprint of an Attractive Youtube Channel ... 22 Chapter #9: Uploading a Video Inside Youtube ...24 Chapter #10: Rank your Videos to Beat the Competition 26 Chapter #11: Types of Youtube Ads 28 Chapter #12: Exact Blueprint of Recording A Video ...31 Chapter #13: Taking Backup of Your Youtube Channel .. 32 Chapter #14: Video Scorecard (for advanced users) ...... 34 Chapter #15: Resources ...37 Chapter #16: Conclusion 40 Sample Content Preview Rank your Videos to Beat the Competition One of the smartest ways to rank your videos higher up in the search engines is by adding related keywords. Unfortunately most video marketers either don’t know this technique or do this completely wrong. Adding related keywords make the video content appear when similar keywords are searched or parallel videos are played. Here’s the place to enter the keywords inside youtube: Each keyword entered must be separated by a comma (,) sign. How to find the exact keywords for the videos? Here’s the ninja trick. Even if you have no clue about SEO and stuff, still you can crank it like a pro. Make use of “Google Keyword Planner” to search for any suggested keywords and simply enter the keywords as they appear. This will help you rank your videos higher almost overnight getting you stack of targeted leads and sales. Video Thumbnail: Youtube randomly gives 3 thumbnail choices for each video. You can either choose or upload a customized thumbnail to give the video a more professional look. Also, use video location as your current location and select date as your video upload date. By doing so google predicts that you are the original owner of the content and provides you an instant higher rank: Types of Youtube Ad Youtube advertisement is one of the most efficient, cost effective and user friendly ad platforms out there. There are 4 types of youtube ads: ✓ Display ads ✓ Overlay ads ✓ Skippable video ads ✓ Non skippable video ads Display ads: Appears to the right of the feature video and above the video suggestions list. This is usually related to the video being watched. Overlay ads: Semi-transparent overlay ads that appear on the lower 20% portion of your video. Skippable video ads: Skippable video ads allow viewers to skip ads after 5 seconds, if they choose. Inserted before, during, or after the main video. Non skippable video ads: Non-skippable video ads must be watched before your video can be viewed. Long non-skippable video ads may be up to 30 seconds long. These ads can appear before, during, or after the main video.