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Mental & Physical

Live In The Moment
To live in the moment, or now, means being conscious, aware and in the present with all of your senses. It means not dwelling on the past, nor being anxious or worrying about the future. When we concentrate our attention on the present we focus on the task at hand. We give our full attention to what we are doing and we let go of outcomes. Seizing each moment in life allows us to prolong its value and make it more meaningful. Rather than seeking quantity of time, when we live in the moment we enjoy and savor every minute. We don't sacrifice quality for quantity. Of course, this doesn't mean we don't need to plan, set goals or prepare for the future. We can do all of these things and still enjoy each moment as it unfolds. For instance, if we have set a goal to exercise each day, we would carry on with it while enjoying the actual process, or moment, of exercising (or at least be in the moment of it). When we train ourselves to live in each moment, we immerse ourselves in it and begin to discover its beauty and wonder. We learn focus and how to manage our energy. Professional athletes understand and employ this kind of focus very well. They know that accomplishment and success are a result of the skillful management and balancing of energy. To make every moment count we must embrace it. Everything we do and every person we come in contact with deserves our full attention. Even when resting we should savor the moment. It gives us the opportunity to recharge, renew and gain clarity. Quite often we put huge expectations on ourselves and our lives. We rush to do this, hurry up with that, without actually enjoying the process. What's the rush? Where do we think we're going? If we don't stop and think about where we're at, we're probably missing the point. Instead, when we appreciate each moment and garner the lessons from it, we live consciously, purposefully and responsibly. Likewise, when we live in the past and don't let go of painful experiences, perceived wrongs, or difficult times, we condemn ourselves to a present and future of the same. We cannot change the past. We can, however, come to terms with it, know that it's over, and move on. Living in the moment means letting go of the past and trusting in the future. When we are positive and optimistic in the present, we open the possibility of a positive and promising future. We owe it to ourselves to make every moment count - now!

Tips for Living in The Moment:
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Train your mind to focus on the current activity. Engage in, and feel what you are doing. Enjoy the process. Learn relaxation techniques in order to be present in each moment. Take notice of your surroundings - sights, sounds, smells, ambiance. Listen attentively to the conversation of others, music, even silence. Savor your food and drink. Taste each morsel.

Benefits of Living in The Moment:
✓ You become more connected with your thoughts and feelings ✓ Are more connected to others ✓ Feel more gratitude and enjoyment of life ✓ If you live in the moment, it won't pass you by ✓ Feel more focused, peaceful and alive ✓ Feel less anxious and fearful

Like all skills, training yourself to enjoy and live in the moment takes time and practice. Begin now and see life from a fresh, new perspective. Carpe diem!
Written & edited by: Tanbir Rahman; Email: tanbirrahman@live.com; Mobile: 01675464743

walking during your lunch break. Email: tanbirrahman@live. Scientific research has shown that people who exercise regularly are healthier physically and mentally. you're on your way to reaping the benefits. but look better when you exercise regularly which. Physical activity stimulates various brain chemicals (endorphins) that usually leave you feeling happier and more relaxed. Even taking the stairs instead of the elevator. This keeps your blood flowing smoothly by lowering the buildup of plaque in your arteries. and from knowing that you put in the work and effort to get there. in turn. have more energy. When your heart and lungs work more efficiently. think more clearly. More important is the ability to maintain an exercise routine. among others.com. It helps the cardiovascular system work more efficiently by circulating blood through your heart and blood vessels. high cholesterol.2 Mental & Physical The Benefits of Regular Exercise You may have noticed that I extol the benefits of regular exercise as part of living a healthy lifestyle in many of my personal development articles including: 7 Ways to Boost Your Mood. boosts confidence and self-esteem. It increases high-density lipoprotein (HDL. (If you're thinking about joining a gym so you can exercise regularly. you lose weight. Helps you manage your weight . Not only will it get easier.Regular exercise helps you fall asleep faster and into a more deep sleep. when you engage in physical activity. Overall it Increases resistance to various diseases by bolstering the immune system. psychological well-being does not depend upon the intensity or duration of a workout. you burn calories. Benefits of Regular Exercise: Improves physical health and quality of life . Likewise. and The Importance of Maintaining Balance. Promotes better sleep . and colon and breast cancers. or just moving around more can help add to your exercise output. decrease the effects of stress and raise self-confidence.Needless to say. You derive self-confidence both from looking great by being toned and fit. diabetes. If you can keep up your program for a minimum of two months.Physical Activity delivers oxygen and nutrients to your tissues.Regular exercise improves your mood and reduces the likelihood of depression and anxiety. You will not only feel better. 10 Tips for Maintaining Mental and Emotional Health. Mobile: 01675464743 . and sleep better. while vigorous and sweat inducing activity is good. but you will probably end up enjoying it and will want to continue.) What is needed to begin an exercise program? Two things not needed to obtain the benefits of exercise are investing in a health club membership. or purchasing extravagant exercise equipment. Increases your energy levels . Why then do many of us abandon exercise programs so soon after taking them on? How can we maintain the motivation needed to make it an ongoing habit? Read on and discover the enormous benefits that regular exercise provides and you will be more than convinced to integrate it into your daily routine. Improves psychological well-being . decrease anxiety. When you burn more calories than you take in. Engaging in the habit of regular exercise has also been found to improve your mood. Sleep is brought on by chemicals released in your body Written & edited by: Tanbir Rahman. you'll have more energy to do the things you enjoy. high blood pressure. or good cholesterol) while decreasing triglycerides.Regular exercise helps reduce the risk of premature death from heart disease. start by checking out reviews of San Diego gyms and health clubs to find one that will suit your preferences and needs.

Incorporate as much as you can slowly by parking further from the office. exercise improves mood. Even thirty minutes a day of moderate exercise. but it is not a physical activity! How to Improve Your Memory There are many ways in which you can improve your memory and the more you work at it.3 Mental & Physical which are a by-product of your body burning sugar for fuel during the day. Inactive people lose muscle fiber at a rate of 3% to 5% every decade after age 30 which amounts to a loss of 30% of muscle fiber by age 60. Mobile: 01675464743 . It can be comprised of aerobic or strength training. ✓ The type of exercise is not as important as just getting into a consistent routine. and by walking instead of driving whenever you can. Keep in mind also that very intense activities burn more calories in a shorter time span than low-intensity activities. Tips for getting Regular Exercise: ✓ Before you begin any exercise routine. reaction time and flexibility. your concentration. Remember to stay hydrated. When you are well-rested. Helps control hypertension. The combination of music and exercise may stimulate and increase cognitive arousal while helping to organize cognitive output. or are over 40 years old. coordination. high blood cholesterol and diabetes. the longer the period of physical activity. Your transition between the cycles and phases of sleep is also improved by exercise and they become smoother and more regular. such as a brisk walk can be very helpful and provide heath benefits. has conducted a study on the combination of music and exercise and states: "Listening to music may influence cognitive function through different pathways in the brain. ✓ You can start small and build up to more. may give exercisers a cognitive boost. especially if you've been inactive for a long time. never has it been more important to establish a routine of regular exercise than in today's increasingly sedentary world. the better it becomes! Written & edited by: Tanbir Rahman. Research suggests that regular exercise can reduce the risk of colon cancer by as much as 50% and may considerably reduce the risk of breast cancer. or if you become exhausted. The more sugar you burn through exercise and physical activity. Reduces the risk of accidental injury and shortens the recovery period from accident and illness. Technology is great. A less intense objective will help you build physical activity into your daily routine more easily. Again consult your doctor. Also. The total amount of time can be broken down in periods of not less than 10 minutes each. productivity and mood are greatly enhanced. However. Email: tanbirrahman@live. be sure to consult your doctor. Other Benefits of Regular Exercise:        Helps maintain and increase muscle strength. Charles Emery. improves balance. thus helping you sleep better and deeper." All the wonderful benefits aside. Reduces incidence of many illnesses. Relieves symptoms of osteoarthritis and rheumatoid arthritis and therefore reduces the need for medication. ✓ As we already now know.com. Prevents muscle decay. taking the stairs instead of the elevator. can even improve mental concentration. ✓ To stay healthy. never continue an activity or exercise if you feel persistent or severe muscle or joint pain. chest pain. but preferably a combination of the two. aim to exercise between four to seven days each week. but new research suggests that working out to music. professor of psychology at Ohio State University. the more of these chemicals are released. the more beneficial it is to your health. as well as providing fun and motivation.

which processes emotion and helps imprint memories that involve emotion. the saying "use it or lose it" applies as aptly to the brain. An illustration of this would be writing. Memory can be short-term or long-term. which involves skills and routines that you perform so frequently that they don't require conscious recall. and then recall. As simple as it may sound. or taking a totally different route to work. Email: tanbirrahman@live. If you're an auditory learner. stores most long-term memory in its different zones. you create new brain pathways. sensory input or problem-solving. about seven items at a time. as with anything else. As with so many of our other functions.  The amygdale is an almond-shaped area near the hippocampus. the better you'll be able to process and remember information.4 Mental & Physical Memory is the mechanism by which we are able to store. would be smelling a particular fragrance while listening to a certain piece of music. It is also a well know fact that people who engage in activities that exercise the brain. It is capable of holding. Before we get into how to improve your memory. Exercise your brain. For example here are parts of the brain used for memory:  The hippocampus is the primitive structure deep in the brain that plays the single largest role in processing information as memory. Long-term memory involves the type of information that requires a conscious effort to retain. and playing card games. The more you exercise your brain and nurture it with a good diet and healthy habits.  he cerebral cortex (the outer layer of the brain). auditory and kinesthetic (touch). In short-term memory. which are the millions of cells activated by brain chemicals called neurotransmitters. your brain stores information for a few seconds or a few minutes. the process is a complex one which involves many different parts of the brain and serves us in a wide variety of ways. even recite rhythmically to remember better. can delay the rapid memory decline that occurs as we age. Tips on how to Improve Your Memory: 1. your chances of retrieving specific information will be non-existent. create a mental image or look at pictures as Written & edited by: Tanbir Rahman. Incorporate as many senses as possible. or on automatic pilot. Another type of long-term memory is procedural memory. The best way to exercise your brain is to engage in new experiences or expose it to varied sensory stimulation. on average. such as visual. Memory also entails communication among the brain's network of neurons. you can pick something usually done by rote. it would be helpful to understand how it works. This would include studying for tests. writing. While there are many different learning styles. and recall information. If you're a visual learner you can read out loud. or personal events. no matter which type you are. 2. such as the first time you were able to ride a bike. To stir up brain activity in yet a different way. or are doing several things at once. retain. and consciously change the way you go about it. you can incorporate all of them in the process of trying to remember something.com. If you do not concentrate. such as language. It takes about eight seconds of intent focus to process a piece of information through the hippocampus and direct it to the proper memory center. factual data. depending on what kind of processing the information involves. or dribbling a basketball with your nondominant hand. When you break with routine or do something that is challenging. Pay attention. Mobile: 01675464743 . or recalling your favorite movie. get distracted easily. An example of sensory stimulation. It is very difficult to remember something if you've never learned it in the first place. such as reading. 3.

A good way to remember new things is to make associations and connect information to what you already know. virtuosity in the arts. 8. Review frequently and over-learn. It is being able to turn down immediate pleasure and instant gratification in favor of gaining the long-term satisfaction and fulfillment from achieving higher and more meaningful goals. On the other hand. It also means cultivating a mindset Written & edited by: Tanbir Rahman. Stay motivated and maintain a positive attitude. contributes to memory loss. usually by associating it with a visual image. Poor health. Mobile: 01675464743 . calendars and post-it notes. Certainly. being disciplined does not mean living a limiting or a restrictive lifestyle. desires and behavior. write important things down in notebooks. that may come your way. to relinquish fun and relaxation. April. When you review and over-learn information.5 Mental & Physical you read out loud. 6. you will achieve more satisfaction in your personal and business relationships. you could chunk it into groups of 2. so much easier to recall. you will be able improve your memory significantly. and execute your game plan regardless of the obstacles. Nor. Also. When you make the images colorful or even unusual. textures. Self-Discipline . Practice good health habits. athletic excellence. It does mean learning how to focus your mind and energies on your goals and persevere until they are accomplished. you automatically improve your memory. or. or a word. get plenty of sleep and eat properly. a sentence. Not only will you learn and retain more in school and at work. Use Mnemonics. To remember a long number. such as diabetes and heart disease. of any kind.com. emotions. You can also code and structure information by using vivid mental images. Sleep is necessary for concentration and clear thinking. achievement. 4. Mnemonics are a memory tool or technique used for remembering difficult information. or difficulties. Relating information to colors. What is self-discipline? It is the ability to control one's impulses. can be realized without selfdiscipline. discomfort. It is singularly the most important attribute needed to achieve any type of personal excellence. Another example of mnemonics would be to "chunk" information. and review it frequently. or otherwise outstanding performance. while good eating habits supply the nutrients needed to nourish your brain.The Foundation For Success No personal success. take the actions. 7. "30 days hath September. They are clues of any kind that help us remember something. 5. they are much easier to recall when you need them. smells and tastes is also very helpful. For example. It is also much more effective than trying to cram. then reorganize the information in a comprehensive way in order to retain it. Maintaining a positive attitude sets up expectation of success. June and November" is a rhyme for remembering the number of days in each calendar month. it becomes embedded in your memory and therefore. To possess it is to be able to make the decisions. It increases oxygen to your brain and reduces the risk for disorders. Building on what you know helps you remember new material. Exercise regularly. if you tell yourself you have a bad memory. When you are positive about learning and experiencing new things. or goal. 3 or 4 for easier retention. Chunking is when you arrange a long list into smaller units or categories that are easier to remember. you will actually impede your brain's ability to remember. Organize Information. does not mean giving up everything you enjoy. Email: tanbirrahman@live. Go over what you've learned the same day you learned it. By incorporating the above tips and strategies into your routine. Likewise.

In exercise. When you practice self-restraint it helps you develop the habit of keeping other things under control. Michael Jordan has always maintained that his greatness as a basketball player came as much from his willingness to work hard at his craft. No process takes place overnight. Practice the technique that high achievers and top athletes do. if you want to eat healthily or lose weight. repetition. They train you to set goals. it could certainly work for the rest of us. laugh. Likewise. Practice self-denial. take it one step at a time in building self-discipline. Just as it takes time to build muscle. There is nothing more gratifying than accomplishing your goals. Remind yourself what it takes to get there. whatever they may be. bad habits. Sports are an excellent way to enhance selfdiscipline. move around. Train yourself to enjoy what you are doing by being energized. get rid of some of your bad. as it did his talent. Make certain behaviors a routine. Stop and think before you act. Train yourself to do what you know to be right.6 Mental & Physical whereby you are ruled by your deliberate choices rather than by your emotions. rather than what is easy. Mobile: 01675464743 . even if you don't feel like doing it. Learn what motivates you and what your bad triggers are. begin by making the decision to go forward and learning what it takes to get there. If you also know that putting pressure on yourself does not work for you. teaches you to integrate the same the thought processes and disciplines into your everyday life. Do not have them around to lure you in moments of weakness. become physically fit. resolve to eat several servings of fruits and vegetables each day and exercise for at least half an hour. Email: tanbirrahman@live. The focus. fries. How To Develop Self-Discipline: Start with baby steps. This will make it easier to implement desirable and appropriate behaviors into your routine . Visualize your desired outcome. Limit your TV watching. It was his desire through discipline and focus that made him one of the best basketball players ever. A poor attitude can also be a bad habit. Feel how rewarding it is and the countless benefits you will enjoy.stay away from them. They can put you in a negative frame of mind and hinder your self-discipline. Your willpower can go up and down with your energy levels so play energetic music to perk you up. Learning to play a musical instrument can be another great way to practice selfdiscipline. if you try to do too much at once. or the sway of others. So. Likewise. impulses and urges. Engage in sports or activities. If you know you can't resist cake. If it worked for him.com. establish a daily routine that will help you achieve them. Self-discipline allows you to reach your goals in a reasonable time frame and to live a more orderly and satisfying life. Make it part of your daily routine and part of your self-discipline building. You can begin by learning about yourself! Sometimes it is very difficult to fight off urges and cravings. Visualize the rewards. Get inspiration from those you admire.which is really what self-discipline is all about. Once you have decided what's important to you and which goals to strive for. Learn also what energizes and motivates you. which in turn. the stronger you become. Learn to say no to some of your feelings. and application required in learning to play an instrument is invaluable. and to get along well with others. Resist the urge to yell at someone who has irritated you. For example. The more you train and build it. so does it take time to develop self-discipline. Think about consequences. Skip dessert some evenings. Written & edited by: Tanbir Rahman. so know the areas where your resistance is low and how to avoid those situations. Remove the temptations and surround yourself with soothing and encouraging items such as motivating slogans and pictures of what you want to achieve. you could injure yourself and have a setback. or other temptations . self-defeating habits. then set yourself up in an environment that encourages the building of self-discipline rather than one that sabotages it. Achieving self-discipline in any one area of your life reprograms your mind to choose what is right. focus your mental and emotional energies. Project yourself in the future. Participating in sports provides a situation where you learn to work hard and strive to do your best.

unconditional worth. hurt.How To Achieve It The ability to achieve forgiveness and let go of past hurts is one of the most critical challenges many of us face on the road to attaining personal peace and happiness. It is the process of uncovering and letting go of anger. Forgiveness and Letting Go . better finances and a good work ethic. Look for a broader perspective on what took place. Email: tanbirrahman@live. we must develop self-discipline and self-control. nor does it mean minimizing. upon rationally determining that they have been unfairly treated. it is best to admit that it happened. By focusing on long-term benefits instead of short-term discomfort. has over us.)" In other words. recklessness. Allows you to obtain better health. Robert Enright. We choose to not allow grudges. Did they do it out of selfishness. we have the ability to make the choice not to. According to Dr. take note how you reacted. The more disciplined you become. He writes: "People. Ultimately our health and happiness depend on it. has no right. anger. If we are to be masters of our own destiny. the easier life gets. which may include compassion. It does mean willing to forgive someone without condoning or excusing what they did. Mobile: 01675464743 . Reflect upon it. forgive when they willfully abandon resentment and related responses (to which they have a right) and endeavor to respond to the wrong doer based on the moral principle of beneficence. or wrongdoing against you. hurt or wrongdoings to define our lives. You are able to maintain a higher tolerance for frustration. while there is no question that we have the right to feel resentment and the desire to respond accordingly. or were Written & edited by: Tanbir Rahman.com. and are therefore more productive. or perceived offense. a professor of educational psychology at the University of Wisconsin and a pioneer in the scientific study of forgiveness . we refuse to play the role of the victim and we let go of the control and power that the offending person. You are able to reach your most difficult goals more efficiently.forgiveness is a choice. Forgiving someone does not mean denying a person's responsibility for hurting you. it is absolutely necessary for longterm mental and emotional heath. and thoughts of revenge as a result of a real. while restoring hope and moving on with life. Make the attempt to understand the other person. obstacles and negative emotions.7 Mental & Physical The Benefits       It helps build self-confidence. Be able to articulate what was unacceptable about the situation. or merely mindless and insensitive? Perhaps the person had no idea they hurt you. or justifying the act. How can we attain forgiveness and letting go? Begin by acknowledging what hurt or offended you. we can encourage ourselves to develop of selfdiscipline. and then letting it go. or situation. Forgiveness can be defined as the decision to let go of resentment. generosity and moral love (to which the wrong doer by nature of the hurtful act or acts. You accomplish more. While it certainly isn't easy. or was suffering from something themselves. and what it has done to your health and well-being. Was the offense deliberate. While denying the hurtful offence may be the first thing you may want to do. When we do.

Practice stress management techniques such as exercise. Reframing is a technique whereby you change the conceptual or emotional viewpoint from which you experience an event and put it in a different context or frame of reference. is also very beneficial. acknowledge the anger. if you're a man. living in the present and looking forward to the future without regret for the past. Alternatively. and a willingness to move on and beyond. or how. it can be difficult to separate what you feel emotionally with what makes sense to do logically. Hurt feelings are invariably subjective. it was found to be positively associated with emotion-focused coping and acceptance. it was found that men responded positively when it was presented as a challenge to them. and compassion may lead you there more successfully. to not forgive is to surrender oneself to the control of others and allow the present to be consumed by the past. frustration and myriad emotions. Your ability to sort through a hurtful occurrence and put it into a different "framework" will prepare you to begin the process of forgiveness and letting it go. and negatively associated with avoidance. memories and enslavement. understanding and healing  Reduced stress. Remember first that the act of forgiving is more for your own benefit than anyone else's. behaviors and promotes overall psychological well being  Increased compassion. If you're a woman working on acceptance. For instance. In recent studies done on forgiveness coping strategies. It would be more than worth your while to gain the peace of mind you seek and to move forward with your life.com. or goal to accomplish. deep breathing. guided meditations. education. then consider working through your feelings and deeper issues with a good therapist. work place  Increases hope and optimism for the future Ultimately. forgiveness and letting go take time. emotional and physical consequences can result from holding on to grudges and bitterness. Mobile: 01675464743  . anxiety and the feeling that your life lacks meaning and purpose. Thus. Get Professional Help If You Need It. however. It is also possible that you may have been oversensitive at the time. or are ongoing. Written & edited by: Tanbir Rahman. If you find it too difficult to forgive and let go on your own. perhaps they were. Work through the emotions. Certainly. Perhaps you were having a bad day. you can more easily move forward with your life. but do not get stuck in them. Email: tanbirrahman@live. or anything else you find soothing and relaxing. the act of forgiveness releases us from past hurts. depression and chronic pain  Lower risk of alcohol and substance abuse  Ability to function better in career. Secondly. there are those who do harm to others thinking it will alleviate their own pain and distress. Consequences such as depression. Commit towards letting go and moving on. However. yoga. but not denying. For women. if you commit to putting your energies on focusing on the benefits of forgiveness and letting go. anxiety. or talking to a wise friend or counselor. so be patient with yourself. understanding. vicious and intended to harm you. The Benefits of Forgiveness and Letting Go: Increased happiness and health with improved functioning of cardiovascular and nervous systems and less overall illnesses  Restored positive thoughts." Researchers and scientists have been discovering the health benefits of attaining forgiveness.8 Mental & Physical there other unknown circumstances at play? Sometimes going through the process of trying to understand the situation sheds new light on the matter and may lessen the hurtful response. especially if the offending acts have been traumatic. as well as the loss of valuable connectedness with family and friends become high prices to pay for holding on to resentment. Letting go can be defined as: "A combination of accepting. They lash out regardless of whom they are hurting. feelings. Their studies have shown that serious mental. it is more helpful to approach forgiveness as a challenge. If you happen to know the hurtful act was deliberate. then you may have to 'reframe' the situation. and negatively when it involved emotion-focused coping. based on these findings. Using cognitive strategies like writing in a journal. As well as acknowledging the event.

the best revenge is a life well lived! Patience & Tips On How to Develop It Patience is the ability to tolerate waiting. experience. Learn to do it on a daily basis. You are automatically more understanding and compassionate with others when you yourself are patient. Do some isometrics. Developing patience is much like physical exercise because it requires persistence and effort. make the decision to pause and not get worked up. Getting impatient won't make things move along any faster. if you're in a long lineup at the grocery store or in heavy traffic. or frustration without becoming agitated or upset. When you're patient you take the time to assess the situation. see the big picture. Needless to say.9 Mental & Physical If we choose not to forgive. Helps develop understanding. You are more in control of your emotions and in a better position to deal with difficult situations with ease and poise. so why get worked up for nothing? Written & edited by: Tanbir Rahman. Do we even need to be patient anymore? Well. Tips on How to Develop Patience:   Take a day where you make patience your goal for the entire day. technological advancements and readily available credit have allowed us to obtain. the answer is a resounding yes! Anything worthwhile and of importance cannot take place right away. growth. to bear. listen to the radio. patience does not come easily to most of us and it's probably harder now to be patient than historically it has ever been. so even in this day and age.com. This results in better. It comes from The Latin word pati which means to suffer. Mobile: 01675464743 . Patient people take the time to process what they go through and are able to determine what it takes to overcome obstacles so they are more understanding of others. Reduces stress levels and makes you a happier. It takes time. Slow down. and weigh any pros and cons. For example. dedication and effort to achieve. and consume practically anything we want . Take several deep breaths before you act or make a move. or just enjoy the view. Helps you understand and appreciate the process of growth. health and happiness we deserve. STOP. patience is a virtue. if we want to reach our goals. As the old saying goes "Rome wasn't built in a day. observe all the ways in which you've made smarter decisions. The chances of making a big mistake lessen because you avoid making it in haste. stressed or overwhelmed. It's the ability to be able to control your emotions or impulses and proceed calmly when faced with difficulties. When you learn and practice patience you don't get as angry. Taking the time to problem solve requires patience and deliberation. bitterness and resentment into future situations and relationships. Make a concerted effort to take your time and think about everything you do. more fulfilling relationships with spouses. This promotes longevity and makes you a happier. and taking time takes patience. be mindful and live in the moment. as well as deprive ourselves of the peace of mind. If you have the tendency to rush around and try to hurry things up. we subject ourselves to the possibility of carrying anger. 4. children and bosses. As mentioned earlier anything worthwhile takes time and effort to achieve." Planning. 2. got along better with others and actually understood what took place. want things done immediately and can't wait for things to take their natural course. delay. empathy and compassion. Email: tanbirrahman@live. to endure. At the end of the day. In the end.almost immediately. healthier person. The Benefits of Developing Patience: 1. In today's world of 'instant everything'. friends. have successful relationships and achieve personal peace. Results in better decision-making. evaluation and measurement all take time. healthier person. 3.

Situations for which patience is a must: ✓ Reaching most goals ✓ Losing weight ✓ Having a baby ✓ Bodybuilding ✓ Becoming a professional career person such as a doctor. Email: tanbirrahman@live. Many of us don't think far enough ahead when we need get in gear. however it is an active. I would think.com. engineer ✓ Becoming a top athlete ✓ Becoming a virtuoso in any musical field ✓ The healing of any wounds or illnesses ✓ Getting over loss or tragedy Patience is definitely a valuable character trait to develop. we no longer thought about it. At times we blurt out the first thought that comes into our heads without considering the consequences. Without patience many of our actions would be counter-productive and ultimately much time and energy would be wasted spinning our wheels. reading a new book or cleaning out that closet. stop and think about it first. once we allow ourselves to get into the habit of doing something (especially something we normally resist doing). lawyer. our goals? For starters we can do some critical thinking and ask ourselves what will happen if we don't develop a particular habit or routine. or buying your tenth pair of red shoes. lose 10 pounds. There is a job to go to. occurs when a person has the desire and willingness to do something and is internally motivated to do it. The fact is that we are creatures of routine and habit. we can avoid hurting or offending others. It may appear to be passive. Set a goal and decide how you are going to go about it. Decide what you want. Here are some tips to get ourselves going: 1. Written & edited by: Tanbir Rahman. What would some of the consequences of neglecting to do so be? An important question. second drink. it's no longer a struggle and we may even end up enjoying it. or make enough money for college tuition? Knowing what you want to accomplish is the first step in motivating yourself to get started. When we were young most of us probably didn't like bathing or brushing our teeth but as it became habit. groceries to do. So what can we do to motivate ourselves to accomplish. Then break it down into smaller sections so it's easier to tackle and less overwhelming. patience is a time-tested virtue. we just did it. Surely. or self-motivation. pause and go over what we want to say. You can save yourself some money or added calories. Do you want to run a marathon. Mobile: 01675464743 . a house to clean.10  Mental & Physical  Practice delaying gratification. purposeful and necessary form of self-discipline. If we're patient. or even start working on. Practice thinking before you speak. It's hard to motivate yourself when you don't have a goal or objective. When you want to reach for that dessert. television to watch whoops! I guess we get pretty good at finding excuses to not get started on an exercise routine. Sometimes it's very difficult to get ourselves moving and achieve what we want to achieve.5 Tips To Help You To be able to motive yourself. Motivate Yourself . Maybe you don't need or want any of them that badly after all. However. The natural inclination is to procrastinate. Life just seems to get in the way.

Doing so will give you renewed energy and a fresh perspective for a project. If we didn't feel it in certain situations we wouldn't react appropriately and we'd put ourselves at great risk. It is certainly not always a bad thing. It's not unusual to hit a slump. very liberating. if someone has a fear of public speaking. Keep track of your progress. doesn't affect our lives. Make it a habit. yet has no need. Looking at it alone can inspire you to keep pushing ahead. If we let them control our lives. There are. Written & edited by: Tanbir Rahman. maintain the habit of self-improvement. or not. or trying to build up motivation to do it yet again. Interesting Tip: There is an interesting point to be aware of if you are too intense or work on a task in the same way for too long. Sometimes we forget what we set out to do and a little reminder is all we need to get revitalized. If a fear is imagined or irrational. it is necessary and life preserving. Who would have thought! Therefore. It can motivate you by gauging how far you have come and how much you have accomplished. Visualize the end result and 'feel' how gratified and triumphant you will be when you've achieved your goal. Many imagined fears. Keep a log or journal where you chart your progress. or of failure are the types of fears we must learn to manage and overcome. we would never venture forth or strive to become all that we can be. Not surprisingly. or need. Remind yourself why you want this and focus on the end result. 4. go for that promotion or just better yourself. Overcoming Fear Whatever it happens to be. Be sure to also read inspiring and motivational quotes. Once it becomes a habit. not to mention remind you what actions you need to take to get there. keep it up. Likewise. Email: tanbirrahman@live. 3. Change the conditions and timetable you're working under. if we remember why we want to accomplish something. Post motivating pictures or slogans on your fridge or elsewhere. There is really no motivation. 5. Once you have accomplished your goal or objective make it a habit! If it was to exercise or eat properly. Mobile: 01675464743 . or imagined. By doing so. If you remind yourself that you want to be healthier. make it a point to walk away and take breaks every now and then. trying to conquer the fear is of no consequence. For example. and how great it will feel when we do. some fears that our having them. we all have trouble motivating ourselves from time to time.11 Mental & Physical 2. it will be second nature to you and you won't have to think about it anymore. If it was to work for a promotion or any other one-time event. overcoming a fear can be challenging. of course. intention. avoiding. little slogans like "go for it" or "just do it" can give you the little boost you need. That means you won't be procrastinating.com. Fear is an emotion experienced in anticipation of some specific pain or danger and is usually accompanied by a desire to flee or fight. It can be real. looking foolish. to work on conquering it. it will re-establish what you are doing and why. such as fear of rejection. It is always uplifting to see pictures of people who have accomplished what you're striving for. but when conquered. it can be paralyzing and hold us back from living life fully and productively. you can actually jeopardize your motivation. It makes it attainable and realistic. However. quite often it will serve as the only motivation we need to get on with it. or desire to speak publicly. When fear serves as a warning signal for impending danger or a lifethreatening situation.

Email: tanbirrahman@live. not absence of fear. then it's time to work on getting rid of it. Develop courage. By doing it repeatedly it loses its power over you and you become less vulnerable to it. Be persistent. Mobile: 01675464743 . You also build a healthy approach towards facing all fear. If you focus too much on any one fear instead of trying to build courage. 2. intensify it. Fear of bugs (especially spiders). or getting ahead in any way. mastery of fear. 3. ask yourself if you can deal with. We all have fears. Do the thing you fear over and over again. mice. As Mark Twain said: "Courage is resistance to fear.12 Mental & Physical If.com. and then do it anyway. it's human nature. you may in fact. 9. it may be to develop courage. 7. 4. the fear isn't as scary as you originally imagined. Analyze it. bats Fear of heights Fear of water (drowning) Fear of public transportation Fear of storms Fear of closed spaces Fear of tunnels and bridges Fear of crowds Fear of public speaking How many on this list can you count as your own? Decide which ones you may want to work on. 4. More often than not. 8. and then overcome your fears! Written & edited by: Tanbir Rahman. Act in spite of your fear and treat is as a challenge for personal growth and an opportunity to become stronger. 2. once you go through the process of analyzing it. Sometimes the answer may not be to conquer a particular fear. the fear of public speaking will hold one back from progressing in their career. the first step in overcoming fear is to admit that it exists. 6.com: 1. 5. Where does it come from? Is it real or imagined? Can it be put in a different context? For instance if you think it through to its logical conclusion. Denying or ignoring them doesn't make them go away. 3. Whether it's imagined or real. Allow yourself to feel it. Acknowledge the fear. on the other hand." Here is list of top 9 fears according to Forbes. 5. Strategies for Overcoming Fear 1. or overcome it. Face it. snakes. what's the worst that can happen to you? Once you've determined what that might be. By developing courage you build self-confidence and resilience.