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Tips on how to reframe your negative self-thoughts.  Self-loathing refers to the underlying belief or feeling that one is simply not good enough. This comes hand in hand with having low self-esteem and feelings of worthlessness. Self-loathing can influence how you view the world. You may ruminate on the negative things and minimize the positive things in your life. Whether you want to be able to recognize it in yourself or a close friend, it can be helpful to learn how to pick up on the signs of self-loathing. Here are a few: 1. All-or-nothing thinking: This type of thinking often involves the use of absolutes or extremes. You see your life as good or bad, without any nuances or shades of gray in between. This can be problematic because it makes it difficult to find alternative solutions or ways of coping. 2. Negativity bias: You put too much focus on the negative aspects of a situation and don’t consider the positives. Even if you experience something positive, you may discount it and find some way to view it negatively. 3. Low self-esteem: Self-esteem can also be thought of as how much you like, approve of, or value yourself. Having low self-esteem corresponds to negative evaluations of yourself. 4. Difficulty accepting compliments: When someone says something positive about you through a compliment, you discount what they said or think that they’re just being nice. Instead of accepting them graciously, you brush them off and question them. 5. Overly critical of yourself: If you make a mistake, you are overly critical of yourself and attack your own character (“e.g., “I’m a failure who will never amount to anything”). It can be hard for you to forgive yourself, even if others have already done so. How to Stop Self-Loathing1. Journaling: Journaling can be a useful way to unravel all the thoughts in your head by getting them on paper. By reflecting on your day, you can examine how certain situations or people may have triggered your emotions and get at the root of self-loathing thoughts. For journaling to be effective, it’s important to stay consistent with it. Only then will you be able to sense a pattern emerging and gain awareness about how your emotions shift over time. Plus, research shows that expressing your feelings through writing can be helpful in reducing psychological distress (Marković, Bjekić, & Priebe, 2020). 2. Talk back to your inner critic: In addition to becoming more aware of your emotions, it can be useful to question your thoughts when in a negative situation. Are they realistic? Think of your inner critic as a bully and try to stand up to this bully. Counter your negative thoughts and criticisms with an argument supporting the opposite side. If you find it hard to do this, imagine what a friend might say to the critical voice in your head. 3. Practice self-compassion and self-acceptance: Is it really the end of the world because of that small mistake? Can you be a bit gentler with yourself? When you begin to accept and love yourself unconditionally and cultivate positive self-talk, you will slowly make it a habit. Research suggests that compassion-focused therapy can help improve self-esteem, which, in turn, can reduce self-loathing (Thomason & Moghaddam, 2020). 4. Consider the people in your inner circle: Who are you hanging out with most? Are your friends contributing to your negative self-talk? It’s important to spend time with people who uplift you, not those who bring you down. It may be hard to end certain relationships, but at the very least it may be helpful to distance yourself from these toxic relationships while you work on strengthening the relationship you have with yourself and other healthy relationships with others. In SumSelf-loathing can be a difficult thing to deal with. Luckily, there are things you can do to feel a bit better. Hopefully, this article offered some strategies that help you feel better about yourself. References
Discover science-based tips to boost your confidence.  Most of us want self-confidence because we want to feel good about ourselves. But self-confidence is also important for other things. The higher our self-confidence, the higher our motivation to act. Plus, self-confidence helps increase the chances of success when we do act. That's because when we expect to fail, we are more likely to do so (Bénabou & Tirole, 2002). For all these reasons, it makes sense that we would want to increase our self-confidence. Here are some tips and techniques to do it: 1. Know Your WorthPerhaps the most important part of being confident is knowing your worth (Owens, 1993). We are all worthy. Yet, some of us have a deeply rooted belief that we're worthless. Maybe we feel like we're disposable, unlovable, or just not good in some way. But that's not true. If this sounds like you, you may have been taught to believe these things about yourself. Perhaps you learned this from overly critical parents, from bullying kids at school, or from a culture that suggested that your gender, race, or other features made you less worthy than others. Early messages about our worth are internalized and become the basis for our beliefs about ourselves. So, the longer we've had negative self-beliefs, the harder they are to override. It may require ongoing efforts to replace internal monologues of "I'm not worthy", with "I am worthy", or "I have just as much worth as anyone else." Using positive affirmations like these can be a good way to retrain your brain to believe you have worth. 2. Know Your Good QualitiesAnother important aspect of confidence is knowing that you have good qualities (Owens, 1993). This goes beyond simply having worth and involves recognizing that there are things about you that are good, maybe even great. Indeed, we all have good qualities. But if we spend our mental energy thinking about the qualities that we lack, we often have little time left to think about the good qualities that we have. If this is something you struggle with, you might benefit from making a list of all your positive qualities (things like humor, determination, creativity, etc....) Then it's just a matter of shifting your mindset to try to focus on these good qualities. 3. Know Your StrengthsIn addition to knowing our positive qualities, it can be beneficial to recognize our strengths (Owens, 1993). By knowing what these things are, we can put ourselves in situations where we thrive. When we use our strengths, we can end up feeling more confident because we regularly experience being good at something. This reminds us that we are indeed good at things and have reasons to be confident in our skills. So, make a list of your strengths and see if you can find ways to use your strengths more often. 4. Be Nice to YourselfTo be more confident, we may also need to develop a more positive attitude towards ourselves (Owens, 1993). Many of us have a cruel inner critic, always putting us down for doing the smallest things wrong or for failing to be perfect. If this sounds like you, it can be helpful to start talking back to your inner critic. For example, your inner critic may say something like, "You should have done better." If you notice these self-critical inner thoughts, try to stand up for yourself by saying something like, "I did the best I could, and I'm proud of myself for the effort I put in." This self-talk can help you re-write internal scripts that can help you become more confident. 5. Do Your BestBy doing our best, we have a locked and loaded response to our inner critic. Any time we hear those inner monologues starting to put us down, we can respond with, "I did my best." And that is all we can do. When we do our best (while not striving for perfection and telling ourselves we could do more), we may be able to give ourselves a bit more of a break and perhaps be more self-accepting. In SumAlthough boosting self-confidence can be difficult, focusing on these key skills can help. Hopefully, these strategies will put you on the right path towards increasing your own self-confidence. References
How do you grow your self-esteem in ways that make you feel more confident and worthy? Here is a science-based guide.  Those of us who don't know our worth may consciously or unconsciously believe that we are worthless. These beliefs can affect our thoughts, emotions, actions, and experiences. Knowing your worth and believing that you are indeed worthy is essential for happiness and well-being. So, let's dive into the research to learn more about how we can better know our worth. What Stops Us from Feeling Worthy?Many of us let our self-worth be contingent upon external events. When our self-worth depends on external situations, it's unstable. As a result, our feelings about ourselves can end up being at the whim of the world. Obviously, we want to experience things that make us feel good. And engaging in activities that boost our self-esteem makes us feel good. But when we have contingent self-worth, we might engage in activities that make us feel worthy while avoiding activities that make us feel unworthy. This can lead us to pursue the wrong things—things that don’t make us happy in the longer run. For example, if our self-worth is contingent upon us being successful at work, we might only choose jobs that are easy. That way we never fail and ensure that we always know that we are worthy. Or maybe we only think we're worthy if we weigh less than 130 pounds. We might under-eat or engage in unhealthy eating practices just to make sure that we don't feel like a bad person. When our self-worth is tied to outside factors, this leaves us with little control over how we live our lives. Instead, we're constantly striving to avoid feeling bad about ourselves. Instead of striving to meet our goals, we strive to avoid failure. And if we do fail, we might abandon our goals, lose motivation, or make excuses to help ourselves feel better (Crocker & Wolfe, 2001). Ask yourself, do you do this? What situations don't just make you feel bad emotionally, but also feel bad about yourself? These are the situations that might be in control of your self-worth. How to Know Your WorthMany of us let our self-worth be contingent upon external events. When our self-worth depends on external situations, it's unstable. As a result, our feelings about ourselves can end up being at the whim of the world. Obviously, we want to experience things that make us feel good. And engaging in activities that boost our self-esteem makes us feel good. But when we have contingent self-worth, we might engage in activities that make us feel worthy while avoiding activities that make us feel unworthy. This can lead us to pursue the wrong things—things that don’t make us happy in the longer run. For example, if our self-worth is contingent upon us being successful at work, we might only choose jobs that are easy. That way we never fail and ensure that we always know that we are worthy. Or maybe we only think we're worthy if we weigh less than 130 pounds. We might under-eat or engage in unhealthy eating practices just to make sure that we don't feel like a bad person. When our self-worth is tied to outside factors, this leaves us with little control over how we live our lives. Instead, we're constantly striving to avoid feeling bad about ourselves. Instead of striving to meet our goals, we strive to avoid failure. And if we do fail, we might abandon our goals, lose motivation, or make excuses to help ourselves feel better (Crocker & Wolfe, 2001). Ask yourself, do you do this? What situations don't just make you feel bad emotionally, but also feel bad about yourself? These are the situations that might be in control of your self-worth. 1. Prioritize learning over performanceWhen we focus on learning and growing, then we can take failures or lack of approval as an opportunity to improve. By doing this, we can hopefully recover more quickly from emotional upsets. 2. Adopt prosocial goalsBy setting goals that are good for us and good for others, we may be able to avoid some of the hits to our self-esteem. So, focus on how you serve others and add value to the world. 3. Reduce external contingenciesResearch has shown that external contingencies—self-worth based on things like approval or appearance—are the worst for our self-esteem. Internal contingencies based on things like virtue and religiosity appear to be less harmful (Crocker & Wolfe, 2001). So, focus on decreasing external contingencies. 4. Focus on your strengthsAsk yourself:
In SumSelf-worth is no easy thing to develop. But when we better understand how we let external events determine our self-worth, we can hopefully start to shift our worth more towards things we have control over. Reference
Discover the definition, how to find your true calling, and why it’s okay not to have one.  A “true calling” is thought to be the work that you are “meant” to do or the work you’re optimally suited for. Duffy & Dik note components of an “external summons, sense of destiny, or perfect fit”; they also cite “prosocial motivation” as a frequent component of callings (reviewed in 2013, p. 429). “True calling” is synonymous with “passion” (as in “find your passion”) and with “dream” (as in “follow your dream”). Your true calling doesn’t have to be your job or career (hence stereotypes such as the waitress who longs to be an actress). Your true calling doesn’t have to be what you’re best at, but it’s generally a talent; it can show up at any life stage, but often makes itself known in childhood. How to Find Your True CallingIf you have a “true calling,” you probably already know what it is, even if you haven’t yet labeled it as a calling. To identify your calling, you can ask yourself these questions:
If you know your calling and want to dive into it, but don’t know where to start, there are several suggestions below. This is not suggesting that anyone should quit their day job and immediately devote all their time to a calling (unless you want to and have the necessary financial and social safety net). You can, however, ease into a calling–for example, by turning it into a side hustle before switching careers entirely or by keeping it as a hobby. 1. Find a Mentor or Critique GroupThe psychologist Lev Vygotsky theorized that we learn and grow with the help of “more knowledgeable others” who help us bridge the gap between what we can currently achieve alone and what we can potentially achieve with guidance (reviewed by Mcleod, 18 August 2022). If you want to master a calling, an expert who believes in you might be able to see potential and weaknesses that you can’t and guide you both creatively and professionally (if you want to pursue the calling professionally, that is). 2. Submit or Exhibit WorkSharing your work might give you confidence and hearing others’ opinions might help you learn to deal with criticism. If you want to turn a calling into a living, sharing your work is a good step toward making money (which, ultimately, can translate into more time to pursue the work). 3. PracticeNo matter your talent level, practice is necessary for most of us to develop true mastery. Even for prodigies, practice is probably needed to fulfill one’s true potential and to experience the benefits of having a calling. 4. Learn from the MastersIn SumA true calling is not necessarily a choice–its innate talent coupled with a sometimes-obsessive passion that drives you to develop that talent throughout your life, even despite danger, pain, risk, and disappointments. It’s possible to have more than one calling or none. Although a true calling can lend meaning and purpose to your life, having none can provide more freedom, adaptability, creativity, and comfort. If you have a true calling (that doesn’t harm others), it’s okay to pursue it even if it seems like an insecure path or doesn’t fit others’ plans for you. To engage with your calling, you can set reasonable standards, find a mentor, learn from the masters, practice, find your voice, and share your work with others. However, you choose to pursue your calling, or if you decide you don’t have one, try to live a life that (as much as possible) honors your strengths and aligns with your truest priorities References
Discover laughter exercises and the physical and mental health benefits.  One of the best feelings in the world is sharing a good belly laugh with the people you care about. Laughter is a universal part of the human experience, and it has the power to build a bridge between people of all different backgrounds and walks of life. You don’t even need to speak the same language as another person to share a laugh with them. Even though you have likely experienced laughter countless times in your life, how much do you know about this emotion? Keep reading to gain a better understanding of this complex human emotion. What Is Laughter?Hopefully, laughter is an emotion you experience and express daily. It is usually a spontaneous vocalization in response to something humorous. Laughter is a social expression of emotion–we are more than 30 times more likely to laugh when we are with another person than if we are alone (Provine, 2004). That’s because laughter is a way that we communicate with other people. Laughter is:
Laughter & HealthThere is evidence to show that laughing can improve your mental health. This happens because the positive emotion of laughter can override other negative emotions you may be experiencing (Saper, 1990). Positive effects on mental health due to laughter:
Do you feel like you need a mental health boost? Laughing just might be the answer. You can try calling up a friend to talk about old funny stories or looking up your favorite funny movie moments on YouTube. It might be uncomfortable at first but replacing negative emotions with happy ones can have a positive effect on your life. Incorporating a regular laughter yoga practice into your life can have even further physical health benefits. Positive effects on physical health due to laughter:
You may experience all of the mental and physical health benefits of laughter listed above with regular practice. Luckily, the brain is not able to distinguish between spontaneous laughter (occurring randomly between two people) and self-induced laughter (making yourself laugh) (Mora-Ripoll, 2010). This means that you can experience all the benefits of laughter by simply practicing it, even if you might not feel like laughing at the moment. How to Laugh MoreDo you feel like you need more joy in your life? It can be easy to get overwhelmed by events on the news and around the world. Making an effort to incorporate more laughter into your life can help alleviate stress. Consider trying the following activities.
In SumLaughing is a way that we communicate with other people. It can help lighten your mood by replacing negative emotions with positive ones. Just laughing can make you feel better and practicing laughter yoga regularly can also lead to other benefits. It can improve mental health by improving quality of life, cognitive function, and happiness; laughter yoga can also be beneficial for your physical health by lowering blood pressure and stress hormones and increasing your quality of sleep. Do you feel like you could benefit from more laughter in your life? Try going to a funny movie with a friend or incorporating laughter yoga into your morning routine. It can be a wonderful practice to bring more joy and happiness into your life. References
Discover the wonders of consciousness.  Our lack of comprehension regarding the nature of consciousness, where it comes from, and why it exists is not a reflection of a lack of effort. Humans have rigorously interrogated the nature of consciousness for millennia and in recent years, consciousness has become a popular topic of scientific inquiry. The term ‘consciousness’ has eluded a precise definition for thousands of years. Summary definitions of consciousness fall short when it comes to capturing the dimensionality of the term. We might use the word ‘consciousness’ to describe perceptual awareness (I am conscious of the person in front of me), the nature of being awake and alert (when under anesthesia one loses consciousness), or self-awareness and intentionality (a heavily intoxicated person might not be conscious of their actions). Many scientists and philosophers would argue that ‘consciousness’ is better understood as the subjective human experience; the “I” you’re referring to when you say, “I love you”; and the experience of being you. It’s unclear how or why the brain (which is essentially a fistful of electrified meat) would give rise to the depth and complexity of the human experience, but we have ample compelling evidence to support the conclusion that the two are indeed functionally linked. One simple example of the functional relationship between brain processes and consciousness is the effect of anesthesia on consciousness. Anesthesiologists can turn consciousness off and on by altering your brain chemistry with specific chemical compounds. Hallucinogens are another straightforward example of the relationship between brain chemistry and consciousness. Hallucinogenic drugs such as psilocybin (magic mushrooms) or LSD (sometimes referred to as ‘acid’) create an altered state of consciousness by changing the way in which different parts of the brain communicate with each other. Consciousness TheoryConsciousness has been a popular topic of inquiry for scientists and philosophers in recent years and several promising theories of consciousness have emerged. These include integrated information theory, higher-order theory, recurrent processing theory, and global workspace theory. It is important to note that these are not necessarily competing theories. The validity of one does not imply the inaccuracy of the others. Rather, each of these theories can be thought of as a different approach to understanding consciousness with different overarching goals (Seth & Bayne, 2022). 1. Integrated Information TheoryIntegrated information theory is a sort of mathematical approach to describing consciousness. This theory proposes that consciousness is basically a form of information that arises from the physical and functional integration of elements within a system. The focus of integrated information theory is to identify the physical attributes that are necessary for a system to be conscious. 2. Higher-Order TheoriesHigher-order theories of consciousness focus on understanding why some contents of the mind are conscious while others are not. Higher-order theories posit that mental states become conscious when they are the target of specific forms of meta-representations. Meta-representations are basically the capacity of the mind to generate a representation that is built from lower-level representations. For example, imagine looking at a Magnolia tree. The higher-order representation of a Magnolia tree (the tree as it exists in your conscious experience) is the amalgamation of lower-order representations like color, size, shape, smell, context, and any memories or pre-conceptions you might have about magnolia trees. 3. Reentry and Predictive Process TheoryThe basis of re-entry and predictive processing theory is that conscious mental states are grounded in predictions about the causes of sensory information. Although it may not be apparent, reality is a noisy barrage of sense data that has to be filtered and interpreted by the brain. This theory postulates that consciousness emerged as a means to help us filter and unify noisy sense data in a way that allows us to adaptively interact with our environment. You might summarize re-entry and predictive processing theory as ‘consciousness is your brain's best guess about reality.’ 4. Global Workspace TheoriesGlobal workspace theories focus on what is referred to as conscious access. Conscious access refers to the perceptions and mental states that are available to awareness. As mentioned before, at any given point in time we are being bombarded by sensory information, only a fraction of which can make it into our conscious awareness. For example, most of the time we are not conscious of the sensation of our clothes on our skin because there are typically more important features of our reality to which we need to dedicate our limited attentional capacity. Thus, the sensation of clothing essentially gets booted from the “global workspace” of the mind in favor of more relevant information. Global workspace theory would suggest that when we focus on this sensation - when we bring it into conscious awareness - we are “broadcasting” it to the global workspace where it can then be used to inform our thoughts or behavior. In SumThough the true nature of consciousness remains elusive, its relevance for our lives is apparent. After all, what would life be like without it? Years of philosophy and scientific inquiry have taught us a great deal about many aspects of consciousness like perception, intention, self-awareness, and, to some extent, subjective experience. Most of the neuroscientific research done on the topic focuses on the role of the cerebral cortex (the outermost portion of the brain) in consciousness. Although the cortex is surely an important player in some aspects of consciousness, there is certainly much more to the picture. References
Learn the definition of intermittent fasting and how to unlock its power.  It is commonly said that losing weight is simply a matter of calories in versus calories out. Eat less than you usually do, and you’ll lose weight. Exercise more than usual, you might see the same effect. But what if changing when you eat, not what or how much, would do the trick? What Is Intermittent Fasting?Intermittent fasting restricts all of your eating to a specific period of time in the day. Most people eat throughout the day, starting with breakfast and ending with dinner. A person practicing intermittent fasting condenses all their eating into a shorter window of time. Intermittent fasting is a diet only in the sense that it involves making conscious choices about your food intake. It is not limiting what foods you eat or how much you eat. Some intermittent fasters eat multiple full meals during their eating window, while others might graze throughout that time. Let’s get right to the point: intermittent fasting is an effective practice for improving mental and physical health in a variety of ways (de Cabo & Mattson, 2019). Here are some of the backed-by-science benefits of intermittent fasting:
Intermittent Fasting SchedulesIntermittent Fasting 16/8Perhaps the easiest place to begin with intermittent fasting is to go 16 hours without eating. For example, a common pattern of fasting is from about 7:30pm to 11:30am each day. Therefore, the eating window starts at 11:30am and ends at 7:30pm. For most people, this can feel like “skipping breakfast”, although the goal is still to eat as many calories as they usually would during the eating hours. Intermittent Fasting 20/4 The longer you fast, the more your body experiences the benefits of fasting, such as ketosis and autophagy. That means many people attempt to limit their eating window to four hours a day, spending 20 hours fasting. A common way to do 20/4 intermittent fasting is to break one’s fast in the mid-afternoon, then finish eating in the early evening. Intermittent Fasting OMAD For the truly strong-willed, there is OMAD, or “One Meal a Day”. This is just what it sounds like – trying to cram all your caloric intake for the day into a single meal, or a short period of about an hour. OMAD fasting is effective in the short-term for weight loss, but not very sustainable in the long-term. It’s hard to get a full day’s calories into your body in just an hour! Although many people practice 16/8 fasting or 20/4 fasting daily or almost daily, OMAD fasting should be undertaken only temporarily. In SumIntermittent fasting is a simple, straightforward technique for accessing a variety of health benefits. While it is difficult at first to sit through one’s hunger, many people have experienced the rewards on the other side. That said, if you are considering trying intermittent fasting, try not to go into it with any particular set of expectations. The benefits to your health, your focus, or your waistline may not be easy to discern at first. Like so many techniques for promoting health, intermittent fasting needs time and commitment to show its effects. References
Learn what SIBO is, some of the potential causes of SIBO, and how you may be able to treat SIBO.  A healthy digestive system is equipped with a system of checks and balances, keeping bacteria where they ought to be and keeping their numbers at appropriate levels. However, for several reasons, things can get out of balance, and the number of bacteria in the digestive system, especially in the upper part of the digestive system, can increase to abnormally high levels. When this happens, a condition called SIBO, or Small Intestinal Bacterial Overgrowth, may develop. This may lead to negative effects on health and well-being. What Is SIBO?SIBO, or Small Intestinal Bacterial Overgrowth, describes a condition either where the total number of bacteria in the small intestine increases, or there is a change in the diversity of bacterial species in the small intestine. To qualify as SIBO, these physiological changes must be accompanied by gastrointestinal discomfort or symptoms of digestive distress (Bures et al., 2010). In a healthy digestive system, there are usually fewer bacteria in the upper part of the digestive tract compared to the lower part of the digestive tract. Gut bacteria are usually at their lowest concentrations in the small intestines and their highest concentrations in the colon (Stearns et al., 2011). In SIBO, this balance is altered and there are excessive bacteria in the small intestines, leading to gastrointestinal symptoms (Pimental et al., 2020). Moreover, the bacteria found in the upper digestive tract of people with SIBO are from species more typically found in the lower parts of the digestive system. Symptoms of SIBOExcessive bacteria in the small intestine can interfere with how nutrients like carbohydrates, proteins, lipids, and vitamins are metabolized and absorbed. Bacteria in the small intestines may metabolize the foods you eat before your body’s cells have the time to extract and absorb nutrients. The metabolites that these bacteria produce may then cause gastrointestinal discomfort. In addition, elevated levels of gut bacteria or their metabolites may “leak” out of the intestine, leading to an inflammatory immune response (Ghoshal & Ghoshal, 2017). The effects of excessive bacteria in the small intestine may lead to gastrointestinal or nonspecific symptoms of SIBO. The most common symptoms of SIBO are digestive discomfort and can include (Rao & Bhagatwala, 2019)
Tests for SIBOThe gold standard for SIBO testing involves taking a sample from the small intestine and testing it for bacterial content (Choung et al., 2011). This is done via a medical procedure called an endoscopy in which a long tube is interested through the mouth and is guided into the intestines. This procedure is invasive, time-consuming, expensive, and requires sedation (Pimental et al., 2020). A simple, non-invasive, inexpensive alternative to endoscopic testing is a breath test. Breath tests rely on the fact that human cells do not produce the gases hydrogen and methane (Pimental et al., 2020). If these gases are detected in the breath, bacteria capable of producing these gases are implicated. Bacteria in the intestines metabolize the foods that you eat and produce these gases, which are then absorbed into your bloodstream and then eventually expelled through your lungs when you breathe (Gasbarrini et al., 2007). In a SIBO breath test, you ingest a specific carbohydrate (usually glucose or lactulose). You then provide a breath sample every fifteen minutes for anywhere between 90 to 240 minutes (Resaie et al., 2017). How to Treat SIBOThe goal of treatment for SIBO is the relief of uncomfortable symptoms and restoring the small intestine’s ability to clear food and absorb nutrients. This can be achieved by treating any underlying diseases, prescribing a course of SIBO-specific antibiotics, or using a SIBO diet. Dr. Mark Pimentel, a prominent SIBO researcher and gastroenterologist at Cedars-Sinai hospital, suggests that anyone who suspects they may have SIBO first undergo breath testing to confirm this and to determine which type of bacteria are present in excessive numbers. A course of antibiotics can then be prescribed to decrease bacterial numbers. Once the SIBO has been brought under control through the use of antibiotics, dietary changes may keep the GI tract functioning. This may involve changing the content of what you eat, taking in fewer complex carbohydrates that support intestinal bacteria. Dietary changes to reign in SIBO may also involve increasing the spacing between meals, allowing your digestive system ample time to process and digest food. This may mean a period of 4 to 5 hours between meals, although longer periods, such as in intermittent fasting, may also be beneficial. In SumThe bacteria that live in the human gut are essential to good health and well-being. They play a crucial part in extracting nutrients from the food that you eat and in creating the chemical building blocks of your cells. However, when these bacteria become too plentiful, or when they migrate to places where they don’t belong, you may experience symptoms of gastrointestinal discomfort. Luckily, relief may be possible. Straightforward, noninvasive laboratory tests exist to determine whether you have excessive bacteria in your digestive tract. These tests may even be able to determine the specific bacterial species that are present in excess. Treatment may also be relatively straightforward with many References
Learn what a leaky gut is and how you may be able to overcome a leaky gut.  Leaky gut can describe a range of disorders, syndromes, conditions, or clusters of symptoms affecting the lining of the intestines. The intestines are long tube-like structures that are part of the digestive system. After it’s swallowed, food moves to the stomach where it’s broken down and combined with digestive enzymes. This food mixture then travels through the intestines. When everything is working well, nutrients and water are extracted through the intestinal wall and taken into the bloodstream. Within the intestines, different cell types work together to ensure that while nutrients travel from the digestive tract into the bloodstream, potentially harmful substances do not. The cells that make up the walls of the intestines are equipped with junctions that allow nutrients to pass through, while bacteria, toxins, and other harmful substances are prevented from doing so (Kinashi & Hase, 2021). The intestines also contain mucus, peptides, proteins, and a variety of helpful bacteria that all play a role in ensuring that only nutrients make it through to the bloodstream. For a variety of reasons, this complex system may become dysfunctional, and harmful substances may “leak” from the intestines into the bloodstream (Camileri, 2019). In leaky gut syndrome, the intestines have become pathologically or chronically permeable - they regularly let bacteria, toxins, and other harmful substances move from the gut into the bloodstream. The presence of harmful toxins in the bloodstream can cause the body to launch an immune response. The immune response may take several different forms including inflammation. Although the toxins may enter the bloodstream through the intestines, the inflammatory immune response may appear in almost any part of the body. There may even be a link between leaky gut and mental and developmental disorders including depression, anxiety, autism, and schizophrenia (Schmidt, 2015). Leaky Gut SymptomsSince leaky gut can lead to inflammation and a systemic immune response, symptoms may be very broad and may potentially include almost anything. However, digestive system discomfort may be the most common symptom of leaky gut. According to the Cleveland Clinic, symptoms of digestive discomfort that may be symptomatic of potential leaky gut may include:
How To Fix a Leaky GutIf an underlying medical condition like Inflammatory Bowel Disease or Celiac disease is responsible for the leaky gut, addressing these broader medical concerns may also address the difficulties with leaky gut. In the absence of treatment for a medical condition, you may be able to gain relief using:
In SumIf you find yourself with symptoms of leaky gut syndrome, all is not lost. You may be able to reintroduce order by changing your diet or by introducing supplements. This may be a relatively straightforward process that you can achieve by eating more fresh, unprocessed foods and fewer processed, fatty, and sugary foods. However, your path to recovery from leaky gut may be more complicated - requiring you to craft a specific diet and incorporate supplements. This may require you to move forward in your quest for gut health with the support of a qualified professional like your doctor or a registered dietician. Whether you opt to tackle small manageable changes yourself or to work with a professional on more intensive and targeted changes, you may be able to achieve relief from the discomfort of a leaky gut. References
Learn the definition of body positivity and how you can practice it in your life.  In American culture, forces internal and external draw our attention continuously to how we can “fix” our bodies to make them somehow finally acceptable. We all engage in this kind of thinking on some level – it’s so ubiquitous that it’s become ingrained, automatic. It is only in the last couple of generations that voices have begun to challenge the idea that our bodies are in constant need of improvement. From the feminist movement of the 1960s to movements led by Black women in the 1980s to present-day movements on social media, a new line of thinking has instead promoted body positivity (Cwynar-Horta, 2016; Darwin & Miller, 2021). Body positivity has two elements: (1) the acceptance of all bodies without regard to their shape, size, or features; and (2) a focus on health and functionality instead of appearance (Cohen et al., 2019b; Sastre, 2014). What does this mean? Instead of limiting our understanding of our bodies to how they look, and whether they meet certain expectations we commonly hold for bodies, body positivity encourages us to respect and honor the inherent value in all bodies (Sastre, 2014). Body positivity also means focusing on what our bodies can do and placing higher value on the body’s capabilities than on whether it looks a certain way (Cohen et al., 2019b). Another alternative to body positivity is called body neutrality. This approach involves simply placing less emphasis on physical appearance in the first place (Rees, 2019). It is thought that taking attention away from one’s appearance altogether will help people focus more on finding value in the rest of their being, such as their personality and the things they can do (Rees, 2019). Body Positivity TipsHow can you practice body positivity in your own life? Below are some tips. While using social media has been associated with lots of poorer psychological outcomes, this is one situation where being on social media can actually be helpful! Looking at body positive content on social media has been associated with better psychological health in several studies. Specifically, people seem to appreciate their own bodies more and report more satisfaction with their bodies as they see more of this content (Nelson et al., 2022). It may be that people build a healthier body image over time as they view body positive content, becoming less likely to compare themselves to others in the process (Rodgers et al., 2022). So we encourage you to look at body positive content online if you would like to feel better about your body. Researchers have asked the question of whether all body positive media are created equal. What they have found is that messages that are pressuring or prescriptive may not be as helpful as messages that promote acceptance and encourage agency (Betz & Ramsey, 2017; Legault & Sago, 2022). What does that mean? Let’s look at a couple examples. In a culture that promotes thinness, a post that celebrates curviness can be body positive. However, there is a difference between a caption reading “Never be ashamed of your curves” and “Sending love to all my curvy sisters out there”. Maybe you can feel the difference – the first message creates pressure to not feel shame, while the other just promotes a feeling of solidarity. For you as a consumer of media, these research findings suggest you will be best served by looking at content that encourages you to accept yourself just as you are. Content that promotes a certain body type, even if it is pushing back against cultural standards by celebrating something that is not traditionally seen as attractive, may make you feel badly if your body doesn’t quite fit with that particular message. Here's another tip: It might be helpful to think of your body as a “process”, not an “object” (Franzoi, 1995). There are two key aspects to this approach: 1. A body in process is a body that does things.It is defined by its actions, the energy it contains, its capacity to change the world. The body as an object is simply an appearance, deriving no value from what it can do. 2. A body in process is forever changing.Nearly everything we judge in our bodies is impermanent. If we can accept that nothing about our bodies, neither the “good” nor the “bad”, is permanent, then we don’t have to obsess over those parts of us. In SumThere are countless examples of people online practicing body positivity. While we encourage you to embrace and borrow freely from other people’s creativity, you are the one and only authority on what body positivity will look like for you. If you can, be patient and gentle with yourself in your efforts to build body positivity in your life. We all have a lot of programming to undo. Every step is a victory. References
Learn what emotional eating is and how to overcome it.  Have you ever casually told somebody that you were going to go “eat your feelings”? Have you come home late from work and ended up eating something entirely different from what you planned to have for dinner? Or maybe you have a ritual involving your favorite TV show and cookies, ice cream, or potato chips? Feelings and eating are closely connected for virtually all of us. Sometimes our emotions aren’t the byproduct of eating, but the driving force behind it. In this article, you’ll learn about the definition and scientific background of this behavior, called emotional eating, as well as what you can do to overcome emotional eating. What is Emotional Eating?Emotional eating is when we eat as a response to experiencing negative emotions or stress (Arnow et al., 1994). Eating food when we feel bad – especially foods that are highly rewarding and satisfying, such as those high in fat or sugar – gives us temporary relief from the negative emotions we’re experiencing. We can identify whether emotional eating is happening by paying attention to the emotional context of our eating. Any situation that involves negative emotions could trigger somebody to emotionally eat. This is because two common strategies we use to deal with negative feelings – strategies that are more common in people who emotionally eat (Spoor et al., 2007) – are trying to cope with the emotion directly or avoiding the emotion altogether. In other words, we emotionally eat to head off a bad feeling that’s coming down the road or deal with one that’s already here. Emotional eating is also more common in people who have trouble identifying their feelings, regulating their emotions, and who are highly susceptible to getting stressed out (van Strien, 2018). One study found some gender differences in the likelihood of emotional eating: women were more likely to emotionally eat when stressed out, while men were more likely to emotionally eat when bored or anxious (Bennett et al., 2012). But, emotional eating is not an official disorder you can find in a medical volume such as the Diagnostic and Statistical Manual of Mental Disorders (commonly referred to as the DSM). However, it functions in a similar way to “traditional” eating disorders such as binge-eating disorder (BED). Researchers have found that many people with BED also are emotional eaters, but not all of them. And the reverse is true as well: most emotional eaters do not have a diagnosed eating disorder (Lindeman & Stark, 2001). While emotional eating isn’t a disorder, people who emotionally eat are more likely to be overweight or obese (Frayn & Knauper, 2017). They are also at greater risk of becoming someone who binge eats than are people who don’t emotionally eat (Arnow et al., 1994; Ricca et al., 2009). How to Stop Emotional EatingThe following are some science-based steps to reduce your emotional eating. 1. Get in touch with your hunger signals.Some people may emotionally eat because they are not aware of the signals that their body is hungry (Tan & Chow, 2014). For example, some people may misinterpret their body’s reaction to stress as a signal that they need to eat. Or, you may have difficulty noticing signs that you have eaten enough, which will make it harder to recognize emotional eating as unnecessary. 2. Get suspicious of your impulse to eat.First, a caveat: this is not a recommendation that you second-guess every thought about food you have. However, it is clear that people who emotionally eat may not recognize the link between their emotional state and their urge to eat (Kemp & Kopp, 2011). So, my advice is simple: the next time you’re hungry and it’s not mealtime, get curious: what else am I experiencing right now? Are there feelings I’m having but not really acknowledging? If I ate something, would that feeling go away? 3. Minimize temptation.You’ve probably never heard anybody complain that they went overboard mindlessly eating kale, have you? The foods that most of us crave when we emotionally eat are tempting for good reason: they deliver a quick, powerful rush of satisfaction (Ganley, 1989). If you want to reduce the likelihood that you will emotionally eat, you may need to remove some of the chief suspects – your favorite snack foods – from your home, your office, or even your car. In SumAll of us have likely engaged in emotional eating at some point. Food is so effective at changing our moods and so easy to access that it’s almost inevitable. Thankfully, this is a behavioral pattern that we can recognize and change. Each time you catch yourself emotionally eating is an opportunity to learn something about yourself. What emotions are hard for you to handle? What other coping skills would you like to strengthen? With time and effort, you may see changes that go beyond your eating habits or your waistline. References
Humans have been fasting for thousands of years, but modern research is just starting to unveil its power.  Our lives revolve around food. Our ancestors thought about little else, and it’s still one of the first things we think about in the mornings. We organize our social connections and our daily schedule around eating. We relish cooking shows, farmer’s markets, and the thriving gardens in our neighborhoods – they all exemplify the bounty and beauty of food in our lives. In our culture of abundance, we can easily lose sight of the benefits of going without – of intentionally choosing not to consume. As this article will demonstrate, the benefits of fasting are plentiful and powerful – enough to make it potentially a key component of your self-care routine. What Is Fasting?Fasting means not eating for a certain period of time. While fasting has become popular in recent years as a health-promoting lifestyle choice, it is a practice with millennia of history, deeply rooted in several religious traditions (Kerndt et al., 1982). Ancient Greeks practiced fasting to prepare for rituals and celebrations. The Old Testament suggests that fasting is a powerful way to connect with the divine, and monks have practiced fasting for centuries. Fasting has also been utilized as a form of protest, with political prisoners often fasting during their incarceration. In the last couple centuries, doctors and scientists began to observe and track the health benefits of fasting, especially for weight loss. In the last several decades, benefits far beyond reducing our waistlines have begun to be discovered (de Cabo & Mattson, 2019). Fasting has profound effects on our metabolism and how our cells operate and regenerate, which can reduce hypertension, arthritis, and neurodegeneration (the breaking down of nerve cells, such as in the brain) (Longo & Mattson, 2014). Fasting also strengthens the immune system and makes our bodies more stress resilient (Longo & Mattson, 2014). Some studies have found that fasting is even as effective as the typically-prescribed drugs in treating seizure disorders and conditions such as rheumatoid arthritis (Hartman et al., 2012; Muller et al., 2001). Through many processes, fasting helps the body stay young. It literally refreshes your cells. This means that it may be able to help with degenerative diseases like Alzheimer’s and Parkinson’s and support people in overcoming strokes (Gudden et al., 2021). While these effects are more easily seen in older adults, it is possible that fasting can help with cognitive functioning in younger adults as well (Seidler & Barrow, 2021). One of the coolest potential applications of fasting is in fighting cancer. Cancerous cells derive their sustenance from what the host body eats, so fasting deprives the cancerous cells of the sustenance they need to survive. This is why some doctors are now recommending that people fast while undergoing chemotherapy and other kinds of cancer treatments (Nencioni et al., 2018). Fasting is also a well-established way to lose weight. Studies have found that people who fast, whether intermittently or for very long periods of time, lose weight (Cho et al., 2019). Since intermittent fasting in particular may be more sustainable over time than diets that focus on restricting overall calories, it is often described as one of the most effective ways to lose weight (Welton et al., 2020). TipsIt may be intimidating to try fasting. Here are some tips for how to successfully introduce fasting into your lifestyle: 1. Start modestly.Consider starting with one sixteen-hour fast in a week. Pick a day that will be low stress, where there are few demands on your time and energy. Choose a food for breaking your fast that you will look forward to, but not one that you might be tempted to eat before the fast is done. 2. Break your fast judiciously.If you eat something carb-heavy to break your fast, your digestive system will rush to process that new source of energy, giving you a big spike and dip in your energy levels. So, break your fast with a smaller meal that includes a good source of protein, such as dairy or chicken, and ideally some fiber as well. This ensures a smoother transition into the eating window. 3. Embrace your hunger.You might not believe it when you are first starting out, but hunger doesn’t last. In this regard, it is like most sensations we have – temporary. So, expect to feel hungry – and expect that the feeling will pass. If you have a mindfulness practice, consider using it to acknowledge, but not become controlled by, your hunger. 4. Consult with your doctor.For many of us, eating regular meals is important. Or perhaps you take a morning medication that wouldn’t go down well on an empty stomach. It’s always a safe bet to talk to your doctor before trying something like fasting. In SumFasting is a time-honored human tradition, with origins in spiritual traditions and abundant modern research documenting its physical health benefits. If you are not someone who has tried fasting before, it stands to benefit you in many ways. At the same time, fasting is not for everyone. If you have, or have had, a complicated relationship with eating, move very slowly with fasting. Fasting is not sustainable, or even worth the effort, if it causes you emotional distress or discomfort. References
Discover tips and ideas you can use to make your life healthier.  There is more than one way to stay healthy, and if you asked people around you what a healthy lifestyle is, chances are you’d get a different answer every time. This difference stems from the fact that everyone makes choices based on their cultural and personal priorities and can only access options available within their socioeconomic and geographical environments (Cockerham, 2021). Despite differences in definitions, scientists have long been conducting studies focused on the effects of lifestyle on health and wellbeing. A large meta-analysis that included the health outcome data of over 500,000 individuals concluded that adherence to a healthy lifestyle was linked to lower mortality risk (Loef and Walach, 2012). A more recent study tracked the health habits and outcomes of over 120,000 participants for three decades. Individuals that met the researcher’s healthy lifestyle criteria were far less likely to die prematurely because of cardiovascular disease or cancer (Li et al., 2018). But how much lower is the risk of premature deaths when people live healthy lifestyles? According to this study, women with healthy habits lived an average of fourteen years longer than their counterparts with unhealthy lifestyles (Li et al., 2018). In contrast, men with healthy lifestyles lived approximately twelve additional years (Li et al., 2018). Of course, a longer lifespan isn’t the only benefit of a healthy lifestyle. A study with over 3,000 men and women between ages 55 and 85 has shown that individuals with healthy lifestyles performed better than their counterparts in all measures (Visser et al., 2018). For instance, the individuals in the healthy lifestyle group were faster in physical agility tests and less likely to display symptoms of depression (Visser et al., 2018). They also had slower declines in cognitive function and social interactions (Visser et al., 2018). In short, living a healthy lifestyle can help us feel healthier and be less likely to be depressed. Moreover, we might live an additional decade by adopting health-promoting habits. How To Build a Healthy LifestyleThe secret to building healthy habits that last is to choose sustainable behaviors that you can stick to. Here are some tips: 1. Choose healthy habits that you enjoySo how do we know if a behavior is sustainable? The sustainability of a behavior depends on how much time and effort it requires and whether we are willing to commit to it day after day. Thus, habits that require the least time and effort might be easier to incorporate into our daily lives. Yet, there is another secret ingredient to make habits stick: likability. As discussed earlier, many people find detrimental behaviors hard to shed because they feel good. It becomes even more challenging if we attempt to replace them with habits that we don’t enjoy. Therefore, if we want our habits to last a long time, we might pick those we like and enjoy doing. 2. Social support and healthy habitsAnother factor that may help lifestyle changes stick is the support from others. If you have family and friends who encourage you to take healthy steps and cheer you on your journey, you may find it easier to commit to those changes. If you don’t have a support system, no worries. You might be able to find support groups or organizations where you live or online and interact with others making similar changes. Moreover, you might also use apps to help you set goals, send you reminders, and display daily affirmations. 3. Create an exercise routineLack of physical activity has many harmful consequences, ranging from cardiovascular disease to atrophied muscles and metabolic syndrome (Bowden Davies et al., 2019). Unfortunately, many adults in the U.S. don’t get enough physical activity. But how much activity is considered enough? According to the World Health Organization (WHO) recommendations, adults should aim for a minimum of 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week (WHO, 2010). Moderate activity is defined as an exercise that increases your heart rate by approximately 40% from its resting state, whereas a vigorous activity raises it by 60% or higher (MacIntosh et al., 2021). 4. Stick to a Healthy DietA healthy diet has two primary goals: prevent malnutrition and maintain a healthy weight. Unfortunately, many people don’t eat whole foods and consume high amounts of unhealthy fats (i.e., saturated and trans fats) and added sugars. According to the United States National Heart, Lung, and Blood Institute (NHLBI), a healthy diet should include lean proteins (i.e., nuts, beans, fish, poultry, eggs, etc.) and limit added sugars, unhealthy fats, and excess sodium. Furthermore, it might include several servings of fruits, vegetables, and whole grains for sufficient fiber, calorie, and micronutrient (i.e., vitamins and minerals) intake (NHLBI, 2022). In SumGradually replacing harmful habits with beneficial ones that you enjoy can help you attain a healthy lifestyle and increase your well-being. References
Let’s look at what clean eating really is, the benefits of a clean diet, and ways to eat cleaner.  Before we begin, let’s talk about the word choices we use for food. To be clear, there’s no such thing as “dirty eating.” No food on its own is inherently bad, perhaps unless it’s expired or is highly processed. All types of food—whether it be leafy green salads or saucy spaghetti with a delicious piece of restaurant bread—can be enjoyed in moderation. The philosophy behind clean eating is relatively simple. Clean eating encourages the consumption of whole foods, while minimizing or eliminating processed foods that contain added sugars, salts, and artificial ingredients. Benefits of this dietary choice include feeling more energized, improving heart health, and losing weight if that is what is desired (Baker & Walsh, 2020). While clean eating may be a great option for you if you’re looking to incorporate more whole and natural foods into your diet, researchers also suggest that being too restrictive about your food plan may be detrimental (McCartney, 2016). Eliminating all foods with added sugars or limiting yourself from indulging in cravings from time to time may not only lead to feelings of irritability and increased hunger, but you may end up overeating to compensate or could be at an increased risk of developing an eating disorder (Ambwani et al., 2019). A good reminder here is to choose a dietary lifestyle that is best for your body and speak with a healthcare provider about any nutritional questions or concerns you may have. Food ListLet’s look at some healthy foods to incorporate into your “clean” diet. This list is by no means exhaustive but includes a few options for different forms of macronutrients and micronutrients (USDHHS, 2014). CarbohydratesWith carbs, you may want to stick to options that are lower in processed sugars and higher in fiber. Here are some options:
ProteinsWhen we talk about different protein options, we want to make sure they are high quality (e.g., organic or grass-fed). Below are options of healthy proteins to try.
FatsMost of the healthy fats from which we can derive nutrition are often found in whole, plant-based food options. Here is a list of some healthy fats you may want to include in some of your home recipes.
Tips to Get StartedClean eating isn’t something that can be done overnight and may take time to build up to before adopting it as a lifestyle choice. Here are some tips to help as you start (or continue) a clean eating journey.
In SumRevamping your diet can be a challenge, but it is something you can achieve. If you’re looking for a new diet or just to eat healthier, clean eating may be a choice you want to consider. A gentle reminder that “clean eating” is a lifestyle choice and may take time to get used to. If you find yourself struggling to keep up with clean eating habits, try your best to be kind to yourself and remember to focus on eating in moderation. Hopefully, this article helped you gain a foundational understanding of clean eating and provided tips to start your clean eating journey. References
Discover the many ways to detoxify your body, all with the potential to powerfully impact your long-term health.  Today, we are continually interacting with things in our environment that may introduce toxins into our bodies, from the food we eat to our pillowcases to our cooking pans. Toxins are organic and non-organic matter that, once they come into contact with our bodies, can cause all sorts of mental and physical health problems (Trasande & Liu, 2011). When you hear the word toxins, you might initially think of heavy metals in drinking water, pesticides in crops, or lead paint on the walls of your house. And not without reason: the cost of exposure to environmental toxins, even just among children in the USA, is approaching $100 billion dollars annually (Trasande & Liu, 2011). But if we give the word “toxin” a broader definition, there are plenty of other, everyday encounters between our bodies and the world that cause us harm. In this article we will have a look at how we can detoxify our bodies to live cleaner, longer, healthier lives. What Does It Mean to Detoxify Your Body?According to the Centers for Disease Control and Prevention, detoxification involves removing a toxin or its effects from someone (CDC, 2010). In simple terms, detoxifying your body is removing something harmful from it, or alleviating the harms it has caused. How to Detoxify Your Body at Home
In SumDetoxifying your body, at its core, means returning to a more natural way of living. It means renouncing many of the modern innovations that make our lives more convenient but expose us to unnatural and harmful chemicals and substances. Detoxing is as much about what you don’t do as what you do. So, when you think about detoxifying your own body, remember that the solutions are going to be specific to your own circumstances. If you try to think big and broad about detoxification; you would be doing your long-term health a real favor. Reference
In this article, we’ll discuss what bad habits are and how to break them.  A habit is any action we perform so often that it becomes almost an involuntary response. If this habit becomes undesirable, we may consider it to be a “bad habit”. If you open the dictionary and look up bad habits, one of the definitions you’ll see is “a patterned behavior regarded as detrimental to one’s physical or mental health, which is often linked to a lack of self-control” (Segen’s Medical Dictionary, n.d.). Essentially, a bad habit is a recurring action you do that typically provides instant satisfaction but often leads to long-term problems. Examples of Bad Habits
How to Break Bad HabitsNow that we know what bad habits are and what causes them, how do we break them? Sure, people may tell you to just stop, but that’s easier said than done. Here are some steps that may help you break bad habits:
In SumIn terms of enacting life changes, everyone starts from somewhere. The first step is to identify the bad habit and accept that you are willing to change. Breaking bad habits takes time and effort, and as we discussed, it requires replacing them with better habits. You may not be successful all the time, but that doesn’t mean you aren’t making meaningful steps in the right direction. It is more important that you be persistent and kind to yourself on your journey. References
Learn about motivation and how to feel more authentically motivated.  Motivation is an energizing force that drives you to act. When you’re motivated, you feel excited and driven to start working towards a goal and to keep working towards that goal, even in the face of obstacles (Parks & Guay, 2009). It can even feel exhilarating to be genuinely motivated to work on a goal that you care about (Cook & Artino, 2016). How Basic Psychological Needs Contribute to MotivationWe are more likely to be intrinsically motivated to achieve goals that fulfill three basic psychological needs (Cook & Artino, 2016). These needs are:
In addition, you’ll feel more satisfied and more motivated if you can pursue goals that are consistent with your values and interests (Parks & Guay, 2009). If you can structure your professional, educational, health, domestic, and personal life around your values and interests, you’ll feel a greater sense of intrinsic and integrated motivation. This will make building habits and completing goals easier. When you’re acting in ways that support your values, you’ll likely feel happier and more motivated. How to Get Motivated to WorkGenerally, you'll feel motivated to work when you find your work interesting, when your work has clear and well-defined goals, and when you can link your work to a wider project. You can increase your motivation to work by addressing your basic psychological needs (Sharp et al., 2009). AutonomyYou’re more likely to feel motivated if you feel a sense of ownership or choice over your work. When faced with a boring or unpleasant work task, you can increase your sense of autonomy and motivation if you can connect the task to a career path that you have chosen. Having some variety in your work can also increase your sense of autonomy and your feelings of motivation. CompetenceWork that is technically challenging will be more motivating than work that is too easy. You’re unlikely to be motivated by boring tasks that don’t fulfill your need to feel competent. RelatednessYou’ll probably be more motivated to work if you have a sense of belonging within supportive workplace networks. Team-building exercises and happy hours with your colleagues may help you feel more connected and more motivated in your work. You’ll also feel a greater sense of motivation if you can connect your contribution to a larger project that is impactful and important. In SumNot all motivation is created equal. Intrinsic motivation, where joy is inherent in the performance of the act, and integrated motivation, where the act has become part of your self-identity, are the highest forms of motivation. So you probably feel happy and fulfilled when you work on something you love or when you work on something important to you. References
Learn how to create a roadmap to get to your desired life destination.  Remember when we were younger, and people used to ask us what we wanted to be when we grew up? It may seem silly to ask an eight-year-old what they hope to do with their life. But maybe this small talk was also a way to get us to think about what we wanted from life. And most of us answered this question with confidence, revealing our hopes and dreams. However, as we grew older and learned how to manage the curveballs life threw at us, we might have lost sight of what we once hoped to become and achieve. So, take a moment now and ask yourself what you want to be. It doesn’t have to be what you hope to achieve five or ten years from now—what is something you want to do next week? Next month? Next year? Planning out your life doesn’t mean having every minute of every day mapped out. Instead, life planning is a process of creating a generalized guide of what your purpose(s) in life is, what you hope to accomplish during your lifetime, and how you aim to work toward those goals (Smith, 1999). Life plans often include an estimated timeline of when you hope your goals come to fruition and also take bumps on the road into account. Ultimately, life is full of surprises, and we cannot possibly predict unforeseen events. As such, life plans are often works-in-progress, should be amended as life goes on, and preferably, are flexible rather than rigid blueprints. Why Might You Want a Life PlanEven if you are someone who enjoys going with the flow and taking life one step at a time, you may still find the following information useful, or at least insightful. Let’s take a look at why life planning can be beneficial for you (Miller & Frisch, 2009).
Strategies to Create a Life PlanDo you feel like making a life plan would be useful for you? Try walking through some of these steps to create a life plan, or at least start thinking about making one. 1. ReflectWhether you write your answers down or ponder these questions in your head, take some time to reflect on your life. Here are some questions to consider:
2. Assess Your Life SatisfactionI am going to provide you with a list of categories in your life. You may find it beneficial to rate your satisfaction with these categories on a scale of 1-10. This activity may help you figure out what works well and what needs to be improved in your life. This is not an exhaustive list and I invite you to incorporate any life categories that are relevant to you as you complete this activity.
3. Create GoalsMaybe you looked at this list and realized you hadn’t visited your parents in a while, didn’t take a vacation last year, or missed participating in a hobby that you loved. Once you have made a list of your top priorities, you may find it helpful to create some goals that can help you increase your satisfaction with these different life aspects. References
Learn self-management skills and strategies to better control yourself.  Do you find yourself getting easily overwhelmed by your inexhaustible to-do list? Have you been in a situation where your frustration led you to tears? Has there been a time when you wanted to start eating a better diet but struggled to follow the plan? If this sounds like you, don’t worry—we’ve all been there. Sometimes our thoughts and emotions can overpower our self-control and lead to what we wouldn’t consider to be our proudest moments. But that’s why we’re here to help you understand the importance of self-management and how to become more mindful and productive. The practice of self-management includes being able to assess your priorities, manage your time, hold yourself accountable, follow through with the task at hand, and most importantly, maintain your well-being (Hackman, 1986). Many of us may struggle with procrastination from time to time, especially when it comes to school assignments or mundane tasks at work. But we may also deal with procrastination in our home life. Without healthy self-management, we may find it difficult to complete simple tasks (or big projects), achieve our goals, gain personal and professional growth, and take care of our emotional well-being. Self-Management StrategiesHere are some self-management skills you may want to consider improving on if you haven’t already done so (Lorig & Holman, 2003; Grady & Gough, 2014).
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Discover practical strategies that can help you become more decisive.  Do you often feel torn between two or more options that sound equally appealing? If you do, you’re not alone. Every day, we need to make numerous decisions, big and small. Maybe you start your decision-making struggle when picking an outfit in the morning or thinking about whether you want your eggs for breakfast to be scrambled, poached, hard-boiled, or fried. Later in the day, you might spend hours thinking about whether you should authorize a business transaction or which job offer to accept. Indecisiveness is the difficulty we have in making satisfying decisions (Appel, Englich & Burghardt, 2021). When we are indecisive, we evaluate and reevaluate the same set of information. We may spend a long time weighing the pros and cons of every option, only to be paralyzed by them. Sometimes indecision is caused by having too many options to consider, such as when browsing the shelves of a supermarket for salad dressing and there are at least fifty different bottles to choose from. Nevertheless, the inability to make decisions has also to do with our upbringing and the society we belong to. For instance, a multinational study has found that Japanese individuals exhibited greater indecisiveness than American and Chinese participants (Yates et al., 2010). Researchers have also found that childhood trauma alters brain activation patterns involved in decision-making. Simply put, young adults who experienced traumatic levels of stress as children were unable to evaluate risks associated with options, which in turn hampered their ability to make sound decisions (Birn, Roeber & Pollak, 2017). How to Work Through IndecisivenessOccasional indecisiveness isn’t all that bad. If you are indecisive because you are carefully weighing your options, you are likely to avoid rushing into decisions that you might regret later. If you tend to be indecisive in many situations, you may end up wasting your mental energy on trivial matters. Here are a few strategies to overcome indecisiveness that you might find helpful.
References
How do you make sure you achieve your goals? Here’s what science says about goal setting.  Goal setting is the process of thinking about and deciding on specific aims or objectives that one would like to achieve. Many years of research have shown that setting goals can help us improve our performance (Latham, & Locke, 2007). Although there are many types of goals—life goals, work goals, financial goals, relationship goals, etc...—all of these goals can be benefited by going through a goal-setting process that helps us identify, clarify, and execute the goals that are likely to actually make us happy. Goal setting theories offer us some useful insights on what to do. To start, goals establish an endpoint so that we know which direction to go in. This goal-directed action includes four parts (Latham & Locke, 1991).
Is your goal specific?Ask yourself, does your goal include clear boundaries? James Clear, the author of Atomic Habits, says we should set upper and lower limits for our goals. For example, we might set a goal to go to the gym at least twice per week but no more than 4 times per week. By setting these boundary conditions, we get clearer on exactly what our goal is and help prevent ourselves from burning out. Is your goal meaningful?Ask yourself, why does this goal matter to you? Dig deep to make sure your goal is consistent with your values and is in alignment with your desired lifestyle. If your goal goes against your values or lifestyle, it’ll be hard to stick to and hard to build a habit. Is your goal achievableAsk yourself, is this goal possible? There are a lot of folks out there telling you that you can easily wish your way to getting anything you want. Although having positive expectations can indeed help you reach those expectations (Rasmussen, Scheier, & Greenhouse, 2009) and setting challenging goals helps us perform better than we might have expected, the science does not support the practice of setting impractical goals. For example, if your goal is to make a million dollars, think carefully about the amount of effort you can exert and the likely results of that effort. Otherwise, you could be setting yourself up for disappointment. Is your goal realistic?A realistic goal might include time parameters. Ask yourself, is the timeline you’ve set for the goal realistic? Given the number of hours you have in a day, can you reach the goal in the time you expect to? Is your goal trackable?Lastly, ask yourself, is the goal trackable? We are more likely to achieve goals when we track them. Seeing our progress can help motivate us and enable us to see if we’ve gone off track. So, make sure your goal is trackable. For example, if your goal is to make the world a better place, how would you track this? Would you count the number of kind things you say to strangers, the number of times you volunteer, or something else? Whatever your goal is, break it down into trackable, measurable chunks. References
How do you cultivate a mindset for success and happiness?  Our mindsets are crucially important because our attitudes and beliefs affect everything we do, feel, think, and experience. Although you might say each of us has one overall mindset, this mindset is made up of many smaller parts. Some of these help us improve our well-being and succeed in the world. Others hurt our ability to do so. That's why developing certain mindsets can greatly help us improve ourselves, enjoy our lives, and be more successful. Some of the most well-known (and beneficial) mindsets include:
These mindsets are changeable. If you find that you don’t really have much of a particular mindset, you can engage in thought exercises and activities to develop that mindset. So let's talk a bit more about each of these mindsets and how they can be developed. Growth MindsetA growth mindset is the tendency for people to believe that their abilities can be developed through hard work. With a growth mindset, you try harder, you want to learn new strategies, and you seek out feedback when you are stuck (Dweck, 2015). Growth mindset is the most studied type of mindset. Having a growth mindset has been linked to success in a variety of life domains (Yeager et al., 2019). One way to develop a growth mindset is to learn a bit more about neuroplasticity—or the brain's ability to change and grow. Indeed, we have the power to change our brains, learn new things, and develop new skills. When we have a mindset that believes this fully, we're more likely to put in the effort required to learn and grow, which helps us improve our lives in a multitude of ways. Positive MindsetA positive mindset is the tendency to focus on the good things in life rather than the bad. People with a positive mindset may use strategies like gratitude, reappraisal, and savoring to identify the good things and increase their positive emotions (Quoidbach, Mikolajczak, & Gross, 2015). Their attitudes are generally optimistic, and they tend to expect the best. A positive mindset can be great for our well-being and even help us to be more successful. In fact, the broaden and build theory of positive emotion suggests that positive emotions build on themselves, eventually leading to things like professional and relationship success (Fredrickson, 2004). Entrepreneurial MindsetAn entrepreneurial mindset is helpful for those who want to be entrepreneurs, but it's also a useful mindset for all of us in the modern world. Modern life is undergoing near-constant change and the types of skills needed for entrepreneurship are the same skills that are most useful in adapting to, and coping with, rapid change and uncertainty. That's why an entrepreneurial mindset can be a crucial mindset to develop. According to a whitepaper on entrepreneurial mindset (Gold & Rodriguez, 2018), this mindset is made up of several important skills including:
These skills are thought to aid academic and career success. Of course, this is a broad range of skills and no one person likely has high levels of all these skills. So, developing the skills we are weaker at may be the most beneficial approach. Challenge MindsetA challenge (vs threat) mindset is thought to arise in performance situations like test-taking, game-playing, athletics, work tasks, and elsewhere. We can either evaluate these situations as a challenge that we can handle or a threat that might beat us. This mindset is about how we evaluate the demands of the situation and our resources for coping with these demands. Resources may include skills, knowledge, abilities, dispositions (like positive self-esteem), and external support. Demands may include danger, uncertainty, and required effort (Blascovich et al., 2004). The thing is that most of these resources and demands are attitudes, perceptions, and other cognitions—things that we have the power to change. By pushing ourselves to see our difficult circumstances as challenges that we can handle, we respond to these situations in ways that are more beneficial. In fact, a challenge mindset changes our physiology in ways that can make us more successful at the task (Blascovich et al., 2004). References
Discover ideas and tips to plan your week effectively.  Have you ever spent part of your Sunday dreading the week ahead? Thinking about everything you need to do in the next few days might stress you out, especially if you’ve just finished a whirlwind week that was neither efficient nor productive. Maneuvering between tasks throughout a week without a clear plan might feel like navigating through a choppy ocean on a cloudy night without a compass. This is where weekly planning comes into play. It allows you to set attainable goals and figure out how to spend your week. Weekly planning is the act of writing down your activities, tasks, and events for the entire week. Even if organizing your weekly tasks seems inconsequential at first, dividing your time wisely throughout the week may help you better control your life and reduce your stress levels. Moreover, writing down your short-term goals and everything you want to accomplish for the next few days gives you a chance to achieve your personal and professional pursuits and maintain a work-life balance. Although weekly planning is like daily planning, a weekly plan isn’t the more extended version of a daily agenda. Whereas daily plans typically include specific time slots allocated for each task and activity, most weekly plans focus on setting and accomplishing short-term goals. Therefore, weekly planning can help you achieve your long-term goals by conquering their short-term components. Let’s discuss some ideas for fail-proof weekly planning. Planning Your GoalsMany people have goals they would like to accomplish someday, such as learning a new language, eating healthily, or reading more books. Often, these long-term goals are postponed and sometimes abandoned. One way to ensure reaching your long-term goals is to break them down into smaller weekly goals. You can set multiple goals per week, as long as they are attainable, and you aren’t overbooking yourself. When your weekly goals are achievable, every week will bring you one step closer to your larger life goals. Planning Your ExerciseThe World Health Organization (WHO) recommends a minimum of 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week for adults (WHO, 2010). Moreover, having clear short-term fitness goals can keep you on track, as demonstrated in a study with runners that weekly goal setting was associated with increased running distance (Wack, Crosland & Miltenberger, 2014). When designing and incorporating your exercise plan, you might want to consider factors such as your fitness goals, age, body composition, general fitness level, and whether you already have an exercise routine. For instance, if you are generally in good health but don’t have an established exercise routine, try choosing relatively easy workouts first and progress slowly. If you have any existing health conditions, consider talking to a health care professional before creating an exercise routine. Planning Your Mental WellnessUnfortunately, mental well-being goals don’t always get the attention they deserve. There are, however, several easy mental health activities that you can embed into your weekly routine. Here are some practical mental well-being activities you can try. Deep BreathingYou can’t avoid stressful situations indefinitely, and stress-inducing tasks might make regular appearances in your weekly routine. Taking deep breaths during stressful periods can slow down your heart rate and help you calm down (Van Diest et al., 2014). So try incorporating reminders into your plan to practice deep breathing before stressful activities, such as an important meeting with a client or a midterm exam. MindfulnessMindfulness is being aware of your experiences without passing judgments. Practicing mindfulness allows you to pay attention to your thoughts, sensations, and emotions. Being aware of what you think, and feel can allow you to accept your thoughts and feelings and achieve an optimal mental balance. Although mindfulness is often incorporated into activities such as yoga and meditation, you can practice mindfulness anytime, anywhere. Relaxing ActivitiesYou might want to reserve some time each week for relaxing activities that will help you feel happier. These activities can be practicing yoga, tai chi, meditation, or running. Others might prefer spending time in nature or losing themselves in a hobby. Others feel happy and energized when they socialize with friends. Whatever your relaxing activities are, regularly engaging in them might help you feel joyful and give you a positive outlook. References
Here are some science-based tips and techniques to improve yourself.  Self-improvement can involve improving any aspect of the self—for example, personal qualities, skills, and even the roles we play (like husband or wife and son or daughter). When we start thinking about self-improvement, it can be helpful to be strategic about where we put our efforts so we don't waste time on the wrong things. Some aspects of ourselves are relatively changeable and some aspects are pretty fixed. So, we're best served by focusing our efforts on the parts of us that are the most changeable. Luckily, a leading psychology researcher, Martin Seligman, offered information about the aspects of ourselves we actually can improve (and the aspects we can't), according to the research. According to Seligman (2009), these aspects of ourselves are good candidates for self-improvement as they are quite changeable:
Other researchers have shown that specific aspects of ourselves can be changed/improved (Sedikides & Hepper, 2009). Some of these aspects include:
To begin our self-improvement journey, here are some tips to try: 1. Engage in self-reflectionSelf-reflection is an important part of self-awareness. Without self-reflection, we may not have a clear self-concept—that is, how we see ourselves may not match how others see us (Johnson et al., 2002). By engaging in self-reflection, we can better understand the areas of ourselves that we might want to improve. 2. Try mindfulnessMindfulness is the act of bringing attention to the experience of each moment. It also involves an attitude of curiosity and acceptance (versus judgment) and seeing thoughts and emotions as transient states (Bishop et al., 2004). Like self-reflection, mindfulness can potentially make us more open to experiences and possibilities that can aid self-improvement. 3. Cultivate a growth mindsetA growth mindset is a mindset where we believe that we can grow and improve our abilities (Dweck, 2015). If we have the belief that we can improve, we're more likely to put in the effort actually required to learn and grow. That's why building a growth mindset can help us achieve many of our goals and improve ourselves in the ways we desire. 4. Acknowledge feelings of shameThe truth is that many of us are motivated to engage in self-improvement due to societal pressures (Sedikides & Hepper, 2009), external expectations, or even shame about not being good enough in some areas. But if we strive to improve ourselves simply to please others, we are likely to end up feeling unsatisfied, even if we succeed in our self-improvement goals. So, it's worth thinking about your reasons for engaging in self-improvement, acknowledging any shame, and rethinking your self-improvement goals to ensure that they are in alignment with your core values. 5. Build reappraisal skillsReappraisal is an emotion regulation strategy that can help us reinterpret stressful situations in more positive ways that help us reduce negative emotions and increase positive emotions. To do it, try to think of a current difficult situation in a way that is less bad (e.g., "at least I have a roof over my head"), or more good (e.g., "this is an opportunity to learn and build character"). The more you practice this skill, the easier it will become. 6. Find and use your strengthsWhen we aim to improve ourselves, we often focus on our weaknesses—the things we may not do as well as we would like to. But building on our strengths can also be a good idea—it can help us become masterful in our existing abilities. References
There are lots of things you can do to change yourself in positive ways. Here are three.  Are you feeling discouraged about your life? Do you engage in habits that you want to stop? Or, do you just want your life to move in a different direction? Regardless of whether you’re trying to quit smoking, start that business you’ve always dreamed of, or be more open and accepting of whatever life brings, there are things you can do to start changing yourself and your life. Probably the first and most important step to changing your life is to change your thoughts. Thoughts generally come before emotions and actions. And, depending on what our thoughts are, we might experience different emotions or choose different actions. For example, let’s say you’re trying to quit smoking. Before you actually have a cigarette, you have a thought of wanting a cigarette. You might then try to rationalize why having a cigarette right now is a good idea (more thoughts). Then you might think about going outside for a smoke break. The emotions (perhaps excitement) follow next, then the behavior (smoking the cigarette) comes at the end of this pathway (of course, other thoughts and emotions may also follow the behavior). Given thoughts guide our actions, shifting our thoughts in specific ways can make it easier to change. Here are a few strategies that can get you started. 1. Change your mindsetOne of the most beneficial mindsets for changing or improving your life may be a growth mindset. A growth mindset is the tendency to believe that abilities can be developed over time with hard work. Those with a growth mindset try harder, strive to learn new approaches, and seek out feedback when they are stuck (Dweck, 2015). Perhaps these are some of the reasons why having a growth mindset has been linked to success in a variety of life domains (Yeager et al., 2019). 2. Change your expectationsAnother important thing in making positive change is having positive expectations. Positive expectations are simply thoughts that things will work out well. We know from research on the placebo effect that a non-active intervention or treatment can result in positive change as long as we believe it will (Moerman & Jonas, 2002). What the placebo effect really demonstrates is that our expectations have a huge impact on our outcomes. If we expect that something we’re doing will make a difference, it is more likely to. For example, if we expect we’ll be able to quit smoking, we are more likely to be able to. Or, if we believe that a class will help us learn some skill we want to learn, it’s more likely to. 3. Change your emotionsThe broaden and build theory of positive emotion suggests that positive emotions build on themselves, eventually leading to positive outcomes like professional success and relationship well-being (Fredrickson, 2004). Indeed, research has shown that positive emotions generally lead to greater success, not the other way around (Lyubomirsky, King, & Diener, 2005). On the flip side, many of our most self-destructive habits are fueled by negative emotions—we might smoke to manage stress, we might drink to feel happier, or we might shop as ‘retail therapy’. Our unhealthy or undesirable behaviors are often attempts at controlling or reducing our negative emotions. These are just some of the reasons why learning how to change your emotions can be key to changing your behavior and changing your life. References
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AuthorPamela (Pami) Parker currently serves as a holistic practitioner, coach and teacher. Her intention is to be a compassionate guide to those who choose to experience a healthier, happier and more peaceful way of life. Categories
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