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The 5 Minute Journal Review!

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For years I used to search the Internet looking for ways that I could get the most out of every day, or advice on how I could improve myself in both my personal and professional life, and what was the best way to keep on track with my goals and dreams for the future.

I did write ‘every day’ as the answers varied and changed with every article I read or video that I watched.

Then I read the wonderful book Leading an Inspired Life written by motivational speaker/entrepreneur Jim Rohn, and I was introduced to the wonderful habit of journalling. When I decided to invest in myself and make journalling a daily habit, it helped me to transform and change my life in ways that I could never have dreamed of.

Questions To Ask Yourself:

Do you want to take control of your life? Do you want to continue on the same path that you are currently on, or do you want to have a clear and exciting roadmap for your future? And finally, are you willing to invest just 5 minutes a day on yourself? If you answered yes to any of these questions, I am genuinely excited and happy what I am about to share with you.

We are what we repeatedly do. Excellence, then, is not an act, but a habit. Aristotle

What Journal Is Right For You?

There are many different kinds of journals available today. Each one has its own benefits. Here is a collection of the different journals that I have used. The journal I am going to cover here is The 5 Minute Journal.

 

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This post contains affiliate links, which means that if you buy a Five Minute Journal, I will receive a small commission.

 

The 5 Minute Journal

Tim Ferris said this about using The 5 Minute journal: “It is one of the simplest ways that I have found to consistently ensure improving my well being and happiness. Both in terms of achievement and actual measurable, quantifiable results.”

This is high praise indeed from the author of the 4 Hour Work Week and renowned expert in personal productivity.

The beauty of The 5 Minute Journal is in its simplicity. It is beautifully designed, has a simple and highly effective layout, and yes, you only have to use it for 5 minutes a day to see life changing benefits.

 

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If you are looking for the science behind how The 5-Minute Journal can dramatically improve your life, it is because it accomplishes what psychologists call the “ABC of change.”

Here’s how:

  • A = Affective: The 5 Minute Journal primes you with powerful quotes and feelings of appreciation and gratitude.
  • B = Behavioral: The 5 Minute Journal makes writing an easy and enjoyable daily habit.
  • C = Cognitive: The 5 Minute Journal trains your mind to focus only on the positive.

 

The Morning Routine:

Every page starts with a positive and inspiring quote to start your day with a powerful positive mindset.

The first section that you fill out is the Date/Month/Year. This is really useful for looking back on the improvements that you have made, and also how your goals and priorities might have changed over time.

Then the magic really happens, The 5 Minute Journal makes the habit of journaling easy by guiding you through a list of questions and areas to fill out.

First you are asked:

What am I grateful for?

There are many benefits of practicing gratitude on a daily basis. People who regularly practice gratitude by taking the time to notice and reflect about the things that they are thankful for, experience more positive emotions; they feel more alive, sleep better and express more compassion and kindness. Gratitude does not have to be reserved for only momentous occasions: Sure, you might want to express gratitude after receiving a promotion or a pay rise at work, but you can also be thankful for wonderful the things in your life such as your health, your family and your positive mindset.

 

The more you are grateful for what you have, the more you will have to be grateful for.Zig Ziglar

 

The next section that you fill out is:

What would make today great?

This is a simple and effective way to brainstorm for ideas and activities that will keep you on track with your goals. This is also a powerful way of re-programming your brain to ‘see’ what you can do to improve your well being every day. I only write down things that I have control over. Such as,

  • Eat a healthy breakfast.
  • Exercise for 30 minutes.
  • Watch less television and
  • Read for 60 minutes.

 

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The next exercise that you fill out is:

Daily affirmations. I am…

“I AM” are two powerful words, for what you put after them has the power to shape your reality.

What kind of attitudes, or characteristics would you like to further develop within yourself? Using the power of affirmations does not necessarily mean that you want to ‘change’ something from bad to good. It can also mean that you are looking to make a good quality you already like about yourself even better!

I recommend that after you write down your daily affirmation, you actually say it out loud with total belief and passion.

Here are some examples of powerful affirmations:

  • I am feeling happy and enthusiastic about life.
  • I am worthy of all things wonderful.
  • I am intentionally promoting a life filled with joy.
  • I am on the right path. I am moving in the right direction.
  • I am healthy and full of confidence.

 

Success is nothing more than a few simple disciplines, practiced every day.Jim Rohn

 

The Evening Routine:

 

The next section that you fill in every evening is:

3 Amazing things that happened today…

This is a great exercise to reflect on your wins for the day. No matter how big or small, every step in the right direction is an amazing thing to happen. When you start to look out for the amazing things happening in your life you seem to attract more wonderful things, call it the Law of Attraction, call it the power of positive thinking, either way it is a powerful way to end each day.

 

Finally you are asked:

How could I have made today better?

  • Did I spend too much time watching TV?
  • Perhaps I spent a little too much time using social media?
  • Maybe I did not ring the friend or relative that I promised that I would?

This is not a question to beat yourself up with. It simply serves as a reminder to keep you focused on the things you should be doing to keep you on the right track to achieve your exciting goals and dreams for the future.

 

Investing in yourself is the best investment you will ever make. It will not only improve your life, it will improve the lives of all those around you.Robin Sharma

 

I think that The 5 Minute Journal is a wonderful tool to use if you have either never used a journal before, or if you have tried journaling in the past but you just did not know what to write. The 5 Minute Journal makes journaling a fun and exciting daily habit. I cannot recommend this journal highly enough to you. I also know that if you make the investment in yourself and start using this journal, you will enjoy this wonderful daily habit and you will start to see the benefits almost immediately.

Get you own Five Minute Journal here:

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How Neurobics Can improve Your Memory

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When you are trying to improve your overall well-being, it is just as important to focus on your mental fitness as well as your physical fitness. Most people have heard of aerobics. Aerobic exercise is a great way to boost your heart rate and burn a few extra calories while improving your heart health. But, have you ever heard of Neurobics? Neurobics is the science behind brain exercise.

Yes, you can exercise your mind and keep it just as fit as your body. But, it is not like your brain is going to do any jumping jacks or jogging any time soon, right? So, what can you do to keep it fit, and how does exercising your brain actually improve your memory?

Let’s dive a little deeper into how Neurobics actually works, and a few exercises you can try to boost your memory and overall brain health.

What Is Neurobics?

When you break Neurobics down, it stands for neurons + aerobics. Neurobic exercises increase the level of oxygen in your brain and “breathe life” into the neurons.

When those neurons are stronger and more stimulated, it improves your brain health – especially your memory. A good way to visualize how Neurobics actually helps is by picturing a piece of glass being blown into a decorative item. The glass maker has to stretch the piece when it is warm and malleable. But, once it is stretched out, it doesn’t spring back to where was before. It stays permanently in place.

Neurobics work the same way. By taking part in an activity or experience that taxes your brain, you are “stretching” the neurons. Once they are stretched, they don’t return to the shape that they were in before. 

That is the point of Neurobics – to challenge your mind in different ways so that it gets stronger. If you are working out your body, doing the exact same exercise the same way each day, it would eventually cause your results to plateau. You have to switch things up to “confuse” your muscles and get them stronger. Working out your brain is just the same. With that in mind, let’s cover a few easy Neurobics exercises that you can start doing right away.

Change Your Habits

One of the easiest (and yet, most challenging) ways to get started with Neurobics is to step out of your daily comfort zone. Some habits can already be detrimental to your memory, and cutting them out of your life will make a difference.

When you stop old habits, you are actually using Neurobics to challenge your brain into different thinking patterns. Some ideas to consider include:

  • Giving up (or at least cutting down) on television
  • Quitting smoking/drinking alcohol
  • Changing your eating habits
  • Exercising more

When you stop doing some of the things that you have grown comfortable with, you require your brain to stretch, adapt and change. As a result, you will start thinking clearer, become more focused, and remember more things.

 

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Do Something Different 

Some Neurobic exercises are things that you can do in just a few minutes each day – the equivalent of doing 50 jumping jacks in a five-minute work break. Things like solving a crossword puzzle, writing in a journal or giving yourself a High Five in a mirror can all fire up the neurons in your brain. Even yoga and/or meditation can force you to push away the “cluttered” thoughts that are in your head and require you to focus on one particular thing.

 

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Neurobic Experiences 

The places you go and the experiences that you jump into can be considered as Neurobic activities. Anything that challenges your mind and causes you to think differently about something is a great way to stretch your brain.

These could include going to a museum, a zoo, a musical performance, or even different cultural festivals. Allowing yourself to be open to new ideas and experiences is one of the best ways to exercise your brain and improve your memory.

 

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Long-Lasting Benefits 

Mark Twain said, “Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones that you did do.”

While one of the biggest benefits of Neurobics is improved memory, it is certainly not the only “perk” to this type of mental exercising. Neurobics can also help you to face your fears, live without regrets, and experience a fuller, more meaningful life.

They can give you the courage to take more chances and experience the rewards. They can turn you into a better leader. Most importantly, Neurobics can inspire you by changing the way you see the world around you.

If you are already passionate about your physical health, it could be time to start thinking about your mental fitness, too! Whether you want to improve your memory as you get older or just want to keep your mind as sharp as possible now, trying Neurobics is a great way to “stay in great mental shape”.

Use some of the exercises listed here to get started. You might be surprised by just how quickly your focus and memory will start to improve.

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8 Great Ways To Reward Your Employees

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Employee engagement is more than a current trend – it is something that more businesses across the globe are starting to value for plenty of good reasons. When employees feel happy and appreciated, they are more likely to be productive and loyal to your company.

While basic benefits packages are still important, it is now more important than ever to go above and beyond for the people working for you. Not only can great rewards help you to hire the best talent, but they will also make your business environment a positive one where people will actually enjoy coming to work and do their best.

The great part about rewarding your employees is that you can let your creativity shine. Think about practical, functional rewards that your employees will actually use and appreciate. Then, don’t be afraid to have some fun with your ideas.

Feeling stuck? Not sure where to get started? Let’s cover some great ways to reward your employees.

1. Make Your Gratitude Public 

Sometimes, the simplest gestures can make the biggest difference. If you really want your employees to feel good, make sure everyone knows how much you appreciate their hard work and dedication.

So, thank them publicly. The next time you have a company meeting or public event, carve out some time to thank people individually. Giving them a few moments of attention in a public setting is a great way to show them how much that you appreciate them. After all, who doesn’t like to be complimented?

 

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2. Give Time Off 

A reward doesn’t have to be something tangible to be valuable. If your employees have been working hard, reward them with some extra time off. It could be a long weekend, a surprise vacation, or even just an afternoon off on a random Tuesday.

If you do decide to reward them with some free time, make sure you let them know how much you appreciate the work that they have been doing. That appreciation, along with getting a break from work, can help them to feel more motivated and productive when they return.

3. The Little Things Count 

You don’t need to go overboard with flashy, expensive rewards. Sometimes, it’s the little things that mean the most. Plus, you will be able to give them more frequently.

Hand out things like gift cards to local coffee shops or movie theaters, or give them something practical like a travel mug or ergonomic desk chair. Small gestures can really mean a lot and your employees will remember and appreciate the gesture.

 

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4. Build Community Through Food 

Everyone has to eat, but not everyone likes spending money on their lunch or bringing a regular sandwich from home.

One of the easiest ways to reward your employees is to have lunch catered in as often as possible. Not only does it show them how much you appreciate their work, but when everyone eats lunch together, it will build a more positive work environment. Your business benefits all around.

You can take things one step further by making your catered lunches a scheduled event, whether you do it once a week, once a month, etc. It gives people something to look forward to and serves as a constant reminder of your appreciation.

5. Subscription Services 

Subscription services have become more popular than ever in recent years. They really grew during the pandemic, when most people started spending more time at home.

Consider signing your employees up for a subscription service you think they would enjoy. Perhaps give them a list of magazines that they can choose from and give them a years subscription for a job well done.

6. Schedule Company-wide Activities 

Host company parties, picnics, and other fun events as often as possible. Everyone deserves to have fun after working hard, and it is another great opportunity for your employees to get closer, a build a better bond. Company activities can also help to prevent burnout in the workplace.

Make sure to include certain events that can include employees’ family members so everyone can join in the fun and your workers don’t have to be away from their loved ones. Family picnics, movie nights, bowling tournaments, or even a catered dinner are all great ways to make sure everyone is involved.

 

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7. Extra Responsibility 

While more responsibilities might not seem like a “reward” at first, it is how you present it to an employee that makes a difference.

When you sit down to talk to an employee about increasing their responsibilities, make sure they know why. Talk about how much you trust them and their ability to make decisions on their own. Let them know their value as a part of the company, and you take their career goals as seriously as they do.

8. Give Them A High Five

Giving someone a high five should not be confined just to sports. You have probably seen the viral videos of a teacher giving their students a high five as they enter the classroom. You can feel the positivity, genuine excitement and the wonderful energy from these videos. Research has shown that the biggest difference in whether or not someone will enjoy their job and be more productive, is not the amount of vacation time or their salary package. It is when someone has a manager who cares, appreciates and trusts them and makes them feel that they matter. The next time someone hits a target, makes a sale or gives great customer service why not give them a well deserved high five and see how it makes them feel.

 

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While your employees might not regularly expect rewards, that is half the fun of giving them. Boosting morale, no matter how big or small your business might be, will make a big difference in how productive your workers are. It will shape the environment of your entire company, and the best part? It doesn’t take a lot of time or money to reward people for a job well done. Get creative, get personal, and find unique ways to show your employees how much you appreciate them.

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Are You Working For A Tyrant Boss? (And what you can do about it)

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Multiple studies have indicated that a large percentage of people are unhappy with their jobs. Research carried out by Microsoft in 2021, showed that 41% of the workforce are considering leaving their employer. Sometimes, this dissatisfaction comes from working long hours. Other times, it is about not making enough money.

On occasion, however, the source of unhappiness is the person that you work for. Working for a tyrant boss is draining and stressful. It can have a negative impact on nearly every area of your life, because the stress that it causes makes it hard to “let go” of your workday even when you are at home.

So, how do you know if you are working for a tyrant boss? And if you are, what can you do about it?

A Boss That Is Never Wrong

You have heard of the phrase “the customer is always right,” but do you work for someone who never seems to think that you are ever right?

A tyrant in the workplace is often a dictator. This means that they don’t listen to anyone else’s opinion or ideas, and if they do, they are instantly shut down. A tyrant boss can “never be wrong,” and they have the final authority on everything.

Unfortunately, they are often the ones who will suffer in the end. No one is perfect, no matter how much your boss thinks that they are. If they do not take other people’s input into consideration, they are going to burn out and end up making poor choices, which will impact the business in the long run.

Help people reach their full potential, catch them doing something right. Ken Blanchard

They Expect Carbon Copies Of Themselves

Does your boss seem to gravitate toward employees who are just like them?

Narcissistic people tend to be kinder to those who have the same characteristics. The problem with that? It takes a diverse group of people with different skill sets to make a great team.

If your boss favors people just like them and expects everyone to conform to certain unreasonable expectations, you should see this as a huge red flag.

Additionally, pay attention to how your boss’ personality changes around certain people. If they tend to play favorites, it might be another sign that they are running a tyrannical operation. Everyone in a business should be treated equally. Favoritism doesn’t belong in a professional setting.

Coming together is a beginning, staying together is progress, and working together is a success. Henry Ford

They Don’t Respect Your Work-Life Balance

Work-life balance has become an important topic of conversation over the last year. With more people working remotely, it has been harder for some to strike a healthy balance between their work life and their home life.

While, in many cases, you can find ways to manage this balance, some bosses simply won’t allow it.

For example, does your boss frequently call you on your day off? Do they email you or message you after working hours, or first thing in the morning?

If your boss cannot respect that you have a life and that you deserve some free time, they are running their business like a dictatorship. Good employers know how important it is for their employees to have free time, whether it is for self-care or socialization. When a worker constantly feels like they are “on the clock,” they are more likely to get burnt out quickly, and their performance will suffer.

They Are Master Micro-Managers

Does your boss lurk over you more often than not? Do you find it hard to get anything done in a day because they are micromanaging everything that you do?

Micro-managers want a play-by-play of everything that you are doing throughout the day. They will try to take charge of your projects and overlook everything so you can’t be as productive as you could be.

You can work to diffuse a micro-managing boss by giving them more information than they ask for. Beat them at their own game by giving them detailed information about what you are working on. If they feel like they are not able to be “on top” of you anymore, they will likely give up and let you work in peace.

Great things in business are never done by one person; they’re done by a team of people. Steve Jobs

They Want All Of The Credit

Typically, when a business sees any kind of success, it is a good sign of a strong, dynamic team. One person cannot hold up an entire company on their own.

But, if your boss tends to take the credit for everything and loves being in the spotlight, it can often feel like your efforts are unnoticed and unappreciated. There are children’s books about people doing all the work and someone else taking all of the credit. Some adults just never seem to learn the “moral of the story”.

What Can You Do About It?

So, what can you do if you are working for a tyrant boss? Aside from resigning, which is sometimes the only option, there are a few ways that you can manage things on a daily basis.

First, try not to let your boss’ behavior affect you. Yes, they can be frustrating. They will get to you, at times. It is important for you to take the high road and be the bigger person. No matter where you work, everything that you do is a reflection of who you are – your personal brand. Don’t give in to your frustrations, and don’t fuel your boss’ attitude by snapping back at them. If you do, chances are, their behaviors will become even more exaggerated.

Your overall well-being should be your top priority. If you don’t see any signs of a changing environment, you don’t need to stay in a toxic workplace. Understand some of these signs, and trust your gut when it comes to how you should respond. Many of us have had bad experiences with tyrant bosses in the past, I know I have. In my experience, tyrant bosses very rarely change. They have either moved on or I have.

Life is too short to be stressed out by your boss. Thankfully there are plenty of great bosses out there too who will respect and value you and they are a real joy to work with.

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