Self-Improvement

How to Know When Quitting Is the Right Thing to Do

How to Know When Quitting Is the Right Thing to Do

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When were you last congratulated for quitting? Most of us would be hard-pressed to remember such a time. After all, quitting is usually associated with failure, weakness, and giving up. Being labeled a “quitter” is not something many people aspire to.

Instead, our achievement-oriented culture urges us to push through adversity, overcome all obstacles, and strive for success. Yet, quitting — like failure — is a normal part of life.…

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How to Stop Holiday Stress (and Still Love Your Family)

How to Stop Holiday Stress (and Still Love Your Family)

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The holiday season is traditionally portrayed as a time of joy, celebration, and togetherness, where we give thanks for the past and look forward to the future.

In reality, it’s usually a time when we try to squeeze more things — parties, shopping, social activities, food, drinks, gifts — into our already full lives. We often do these things out of a sense of obligation, in the belief they’ll make our loved ones happier and bring us closer together.…

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Perfection and Plan B: 9 Tips for Mastering Life When Things Go Wrong

Perfection and Plan B: 9 Tips for Mastering Life When Things Go Wrong

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We talk about it all the time: “Perfection as the enemy of progress.” And while each of us understands the logic of this statement, we’re still drawn to perfection like a fish to a shiny lure.

We we want to do things perfectly. We feel great about ourselves when things around us are orderly — when everything is in its place, stuff put away, piles picked up, nothing left out.…

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4 Tools to Overcome Negativity Bias (and Learn to See the Positive)

4 Tools to Overcome Negativity Bias (and Learn to See the Positive)

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Quick, name three good things that happened to you recently.

Next, name three things that aren’t going well.

Which was easier?

If you’re like most people, coming up with negative examples was much easier. It probably wasn’t difficult to think of more than three things that are causing you stress or worry.

The reason for this is something called “negativity bias.”

This is a phenomenon that causes our minds to react more strongly and persistently to bad things.…

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How to Stop Overthinking and Start Living Instead

How to Stop Overthinking and Start Living Instead

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Do you spend much of your life “in your head,” analyzing decisions you’ve made, going over things you could have done better? Do you rehearse upcoming conversations, try to anticipate others’ reactions, or attempt to plan future activities down to the smallest details? Do you feel exhausted by this drain of mental energy, and find yourself unable to make decisions?

If so, chances are you’re an overthinker.…

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Know What You Want and Forgive Yourself Along the Way

Know What You Want and Forgive Yourself Along the Way

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I recently attended a popular fitness conference that I go to every year. The presentations and workshops are always great, but often the best learning experiences come from casual conversations.

When we’re at this conference, my wife and I love waking up early and enjoying the hotel hot tub. One morning, we started talking to a gentleman who made a career switch later in life to become a personal trainer.…

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The 10 Thought Habits of People with High Self-Worth

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Self-worth is self-love. It means being on your own team. It means giving yourself the same respect, dignity, and understanding you want for your loved ones.

Sounds pretty good, doesn’t it?

The consequences of low self-worth can be huge. Depression, risky behaviors, the willingness to tolerate abusive treatment, and a nagging sense of failure to reach your own potential are all signs of it.…

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How to Build a Better Life Through Self-Compassion

How to Build a Better Life Through Self-Compassion

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Think of the last time a friend went through a difficult situation. Maybe he or she made a mistake, failed, or experienced a setback. More than likely, you empathized with his or her struggles, and then offered reassurance, support, and help to overcome the situation.

Now think of the last time you experienced a setback or made a mistake.

Were you supportive of yourself?…

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4 "Secrets" to Accountability That Aren't Really Secrets at All

4 “Secrets” to Accountability That Aren’t Really Secrets at All

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Accountability is what keeps us all on track, but most of us struggle when we’re answering only to ourselves — especially when it comes to health and wellness.

Add in work stress, family obligations, and the constant presence of unhealthy food, and staying accountable becomes extremely difficult.

But if you want to have a long, healthy life, then sooner or later, you’ve got to figure out how to hold yourself accountable, even when (or, perhaps, especially when) life gets complicated.…

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Wil Wheaton, Future You, and How to Play Big in the World

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We all know how important self-care is. And yet, as a health and fitness coach, I talk with people all the time who say that they put everyone else first and suffer for it. Of course, from time to time, we all have too much on our proverbial plates and literally run out of time in a day to do something nice for good ol’ number one.…

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How to Not Fall Off the Health and Fitness Wagon

How to Not Fall Off the Health and Fitness Wagon

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The world of health and fitness can be confusing.

Recommendations change. Studies conflict each other. A food is a super food, and then it’s to be avoided. A new exercise is the only way to health, and then it’s dangerous.

I’ve come to realize it’s not exactly which diet or exercise you choose, just that you commit wholeheartedly to something.…

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The Value of Self-Doubt: How to Harness Your Inner Gremlins

The Value of Self-Doubt: How to Harness Your Inner Gremlins

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If you struggle with self-doubt, you’re not alone. Even the most confident among us can feel insecure from time to time.

But believing we should feel confident all the time – and that there’s something wrong with us if we don’t – is a fallacy. Not only is it unrealistic, it’s not necessary.

No-one is immune from that persistent voice telling us we’re not good enough, smart enough, funny enough, or attractive enough.…

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