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1. Sit in a straight, comfortable chair in a well lit place in front of your
computer.
2. Log onto MSN and ICQ (be sure to go on away!). Check your email.
3. Read over the assignment carefully, to make certain you understand it.
4. Walk down to the vending machines and buy some chocolate to help you concentrate.
5. Check your email.
6. Call up a friend and ask if he/she wants to go to grab a coffee. Just to get settled down and ready to work.
7. When you get back to your room, sit in a straight, comfortable chair in a clean, well lit place.
8. Read over the assignment again to make absolutely certain you understand it.
9. Check your email.
10. You know, you haven't written to that kid you met at camp since fourth grade. You'd better write that letter now and get it out of the way so you can concentrate.
11. Look at your teeth in the bathroom mirror.
12. Grab some mp3z off of kazaa.
13. Check your email. ANY OF THIS SOUND FAMILIAR YET?!
14. MSN chat with one of your friends about the future. (ie summer plans).
15. Check your email.
16. Listen to your new mp3z and download some more.
17. Phone your friend on the other floor and ask if she's started writing yet.
Exchange derogatory emarks about your prof, the
course, the college, the world at large.
18. Walk to the store and buy a pack of gum. You've probably run out.
19. While you've got the gum you may as well buy a magazine and read it.
20. Check your email.
21. Check the newspaper listings to make sure you aren't missing something truly worthwhile on TV.
22. Play some solitare (or age of legends!).
23. Check out bored.com.
24. Wash your hands.
25. Call up a friend to see how much they have done, probably haven't started either.
26. Look through your housemate's book of pictures from home. Ask who everyone is.
27. Sit down and do some serious thinking about your plans for the future.
28. Check to see if bored.com has been updated yet.
29. Check your email and listen to your new mp3z.
30. You should be rebooting by now, assuming that windows is crashing on schedule.
31. Read over the assignment one more time, just for heck of it.
32. Scoot your chair across the room to the window and watch the sunrise.
33. Lie face down on the floor and moan.
34. Punch the wall and break something.
35. Check your email.
36. Mumble obscenities.
37. 5am - start hacking on the paper without stopping. 6am -paper is finished.
38. Complain to everyone that you didn't get any sleep because you had to write that stupid paper.
39. Go to class, hand in paper, and leave right away so you can take a nap.
2. Log onto MSN and ICQ (be sure to go on away!). Check your email.
3. Read over the assignment carefully, to make certain you understand it.
4. Walk down to the vending machines and buy some chocolate to help you concentrate.
5. Check your email.
6. Call up a friend and ask if he/she wants to go to grab a coffee. Just to get settled down and ready to work.
7. When you get back to your room, sit in a straight, comfortable chair in a clean, well lit place.
8. Read over the assignment again to make absolutely certain you understand it.
9. Check your email.
10. You know, you haven't written to that kid you met at camp since fourth grade. You'd better write that letter now and get it out of the way so you can concentrate.
11. Look at your teeth in the bathroom mirror.
12. Grab some mp3z off of kazaa.
13. Check your email. ANY OF THIS SOUND FAMILIAR YET?!
14. MSN chat with one of your friends about the future. (ie summer plans).
15. Check your email.
16. Listen to your new mp3z and download some more.
course, the college, the world at large.
18. Walk to the store and buy a pack of gum. You've probably run out.
19. While you've got the gum you may as well buy a magazine and read it.
20. Check your email.
21. Check the newspaper listings to make sure you aren't missing something truly worthwhile on TV.
22. Play some solitare (or age of legends!).
23. Check out bored.com.
24. Wash your hands.
25. Call up a friend to see how much they have done, probably haven't started either.
26. Look through your housemate's book of pictures from home. Ask who everyone is.
27. Sit down and do some serious thinking about your plans for the future.
28. Check to see if bored.com has been updated yet.
29. Check your email and listen to your new mp3z.
30. You should be rebooting by now, assuming that windows is crashing on schedule.
31. Read over the assignment one more time, just for heck of it.
32. Scoot your chair across the room to the window and watch the sunrise.
33. Lie face down on the floor and moan.
34. Punch the wall and break something.
35. Check your email.
36. Mumble obscenities.
37. 5am - start hacking on the paper without stopping. 6am -paper is finished.
38. Complain to everyone that you didn't get any sleep because you had to write that stupid paper.
39. Go to class, hand in paper, and leave right away so you can take a nap.
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0
The following quotations are taken from official court records across the
nation, showing how funny and embarrassing it is that recorders operate at
all times in courts of law, so that even the slightest inadvertence is
preserved for posterity.
- Lawyer: "Was that the same nose you broke as a child?"
- Witness: "I only have one, you know."
- Lawyer: "Now, Mrs. Johnson, how was your first marriage terminated?"
- Witness: "By death."
- Lawyer: "And by whose death was it terminated?"
- Accused, Defending His Own Case: "Did you get a good look at my face when I took your purse?"
- Lawyer: "What is your date of birth?"
- Witness: "July 15th."
- Lawyer: "What year?"
- Witness: "Every year."
- Lawyer: "Can you tell us what was stolen from your house?"
- Witness: "There was a rifle that belonged to my father that was stolen from the hall closet."
- Lawyer: "Can you identify the rifle?"
- Witness: "Yes. There was something written on the side of it."
- Lawyer: "And what did the writing say?"
- Witness: "'Winchester'!"
- Lawyer: "What gear were you in at the moment of the impact?"
- Witness: "Gucci sweats and Reeboks."
- Lawyer: "Can you describe what the person who attacked you looked like?"
- Witness: "No. He was wearing a mask."
- Lawyer: "What was he wearing under the mask?"
- Witness: "Er...his face."
- Lawyer: "This myasthenia gravis -- does it affect your memory at all?"
- Witness: "Yes."
- Lawyer: "And in what ways does it affect your memory?"
- Witness: "I forget."
- Lawyer: "You forget. Can you give us an example of something that you've forgotten?"
- Lawyer: "How old is your son, the one living with you?"
- Witness: "Thirty-eight or thirty-five, I can't remember which."
- Lawyer: "How long has he lived with you?"
- Witness: "Forty-five years."
- Lawyer: "What was the first thing your husband said to you when he woke that morning?"
- Witness: "He said, 'Where am I, Cathy?'"
- Lawyer: "And why did that upset you?"
- Witness: "My name is Susan."
- Lawyer: "Sir, what is your IQ?"
- Witness: "Well, I can see pretty well, I think."
- Lawyer: "Did you blow your horn or anything?"
- Witness: "After the accident?"
- Lawyer: "Before the accident."
- Witness: "Sure, I played for ten years. I even went to school for it."
- Lawyer: "Trooper, when you stopped the defendant, were your red and blue lights flashing?"
- Witness: "Yes."
- Lawyer: "Did the defendant say anything when she got out of her car?"
- Witness: "Yes, sir."
- Lawyer: "What did she say?"
- Witness: "'What disco am I at?'"
- Lawyer: "Doctor, before you performed the autopsy, did you check for a pulse?"
- Witness: "No."
- Lawyer: "Did you check for blood pressure?"
- Witness: "No."
- Lawyer: "Did you check for breathing?"
- Witness: "No."
- Lawyer: "So, then it is possible that the patient was alive when you began the autopsy?"
- Witness: "No."
- Lawyer: "How can you be so sure, Doctor?"
- Witness: "Because his brain was sitting on my desk in a jar."
- Lawyer: "But could the patient have still been alive nevertheless?"
- Witness: "Yes, it is possible that he could have been alive and practicing law somewhere."
- Lawyer: "How far apart were the vehicles at the time of the collision?"
- Lawyer: "And you check your radar unit frequently?"
- Officer: "Yes, I do."
- Lawyer: "And was your radar unit functioning correctly at the time you had the plaintiff on radar?"
- Officer: "Yes, it was malfunctioning correctly."
- Lawyer: "What happened then?"
- Witness: "He told me, he says, 'I have to kill you because you can identify me.'"
- Lawyer: "Did he kill you?"
- Witness: "No."
- Lawyer: "Now sir, I'm sure you are an intelligent and honest man--"
- Witness: "Thank you. If I weren't under oath, I'd return the compliment."
- Lawyer: "You were there until the time you left, is that true?"
- Lawyer: "So you were gone until you returned?"
- Lawyer: "The youngest son, the 20 year old, how old is he?"
- Lawyer: "Were you alone or by yourself?"
- Lawyer: "How long have you been a French Canadian?"
- Witness: "He was about medium height and had a beard."
- Lawyer: "Was this a male or a female?"
- Lawyer: "Mr. Slatery, you went on a rather elaborate honeymoon, didn't you?"
- Witness: "I went to Europe, sir."
- Lawyer: "And you took your new wife?"
- Lawyer: "I show you Exhibit 3 and ask you if you recognize that picture."
- Witness: "That's me."
- Lawyer: "Were you present when that picture was taken?"
- Lawyer: "Were you present in court this morning when you were sworn in?"
- Lawyer: "Do you know how far pregnant you are now?"
- Witness: "I'll be three months on November 8."
- Lawyer: "Apparently, then, the date of conception was August 8?"
- Witness: "Yes."
- Lawyer: "What were you doing at that time?"
- Lawyer: "How many times have you committed suicide?"
- Witness: "Four times."
- Lawyer: "Do you have any children or anything of that kind?"
- Lawyer: "She had three children, right?"
- Witness: "Yes."
- Lawyer: "How many were boys?"
- Witness: "None."
- Lawyer: "Were there girls?"
- Lawyer: "You don't know what it was, and you didn't know what it looked like, but can you describe it?"
- Lawyer: "You say that the stairs went down to the basement?"
- Witness: "Yes."
- Lawyer: "And these stairs, did they go up also?"
- Lawyer: "Have you lived in this town all your life?"
- Witness: "Not yet."
- Lawyer: (realizing he was on the verge of asking a stupid question) "Your Honor, I'd like to strike the next question."
- Lawyer: "Do you recall approximately the time that you examined the body of Mr. Eddington at the Rose Chapel?"
- Witness: "It was in the evening. The autopsy started about 8:30pm."
- Lawyer: "And Mr. Eddington was dead at the time, is that correct?"
- Lawyer: "What is your brother-in-law's name?"
- Witness: "Borofkin."
- Lawyer: "What's his first name?"
- Witness: "I can't remember."
- Lawyer: "He's been your brother-in-law for years, and you can't remember his first name?"
- Witness: "No. I tell you, I'm too excited." (rising and pointing to his brother-in-law) "Nathan, for heaven's sake, tell them your first name!"
- Lawyer: "Did you ever stay all night with this man in New York?"
- Witness: "I refuse to answer that question.
- Lawyer: "Did you ever stay all night with this man in Chicago?"
- Witness: "I refuse to answer that question.
- Lawyer: "Did you ever stay all night with this man in Miami?"
- Witness: "No."
- Lawyer: "Doctor, did you say he was shot in the woods?"
- Witness: "No, I said he was shot in the lumbar region."
- Lawyer: "What is your marital status?"
- Witness: "Fair."
- Lawyer: "Are you married?"
- Witness: "No, I'm divorced."
- Lawyer: "And what did your husband do before you divorced him?"
- Witness: "A lot of things I didn't know about."
- Lawyer: "And who is this person you are speaking of?"
- Witness: "My ex-widow said it.
- Lawyer: "How did you happen to go to Dr. Cherney?"
- Witness: "Well, a gal down the road had had several of her children by Dr. Cherney and said he was really good."
- Lawyer: "Doctor, how many autopsies have you performed on dead people?"
- Witness: "All my autopsies have been performed on dead people."
- Lawyer: "Were you acquainted with the deceased?"
- Witness: "Yes sir."
- Lawyer: "Before or after he died?"
- Lawyer: "Mrs. Jones, is your appearance this morning pursuant to a deposition notice which I sent to your attorney?"
- Witness: "No. This is how I dress when I go to work."
- The Court: "Now, as we begin, I must ask you to banish all present information and prejudice from your minds, if you have any."
- Lawyer: "Did he pick the dog up by the ears?"
- Witness: "No."
- Lawyer: "What was he doing with the dog's ears?"
- Witness: "Picking them up in the air."
- Lawyer: "Where was the dog at this time?"
- Witness: "Attached to the ears."
- Lawyer: "When he went, had you gone and had she, if she wanted to and were able, for the time being excluding all the restraints on her not to go, gone also, would he have brought you, meaning you and she, with him to the station?"
- Other Lawyer: "Objection. That question should be taken out and shot."
- Lawyer: "And lastly, Gary, all your responses must be oral. Ok? What school do you go to?"
- Witness: "Oral."
- Lawyer: "How old are you?"
- Witness: "Oral."
- Lawyer: "What is your relationship with the plaintiff?"
- Witness: "She is my daughter."
- Lawyer: "Was she your daughter on February 13, 1979?"
- Lawyer: "Now, you have investigated other murders, have you not, where there was a victim?"
- Lawyer: "Now, doctor, isn't it true that when a person dies in his sleep, in most cases he just passes quietly away and doesn't know anything about it until the next morning?"
- Lawyer: "And what did he do then?"
- Witness: "He came home, and next morning he was dead."
- Lawyer: "So when he woke up the next morning he was dead?"
- Lawyer: "Did you tell your lawyer that your husband had offered you indignities?"
- Witness: "He didn't offer me nothing. He just said I could have the furniture."
- Lawyer: "So, after the anesthesia, when you came out of it, what did you observe with respect to your scalp?"
- Witness: "I didn't see my scalp the whole time I was in the hospital."
- Lawyer: "It was covered?"
- Witness: "Yes, bandaged."
- Lawyer: "Then, later on...what did you see?"
- Witness: "I had a skin graft. My whole buttocks and leg were removed and put on top of my head."
- Lawyer: "Could you see him from where you were standing?"
- Witness: "I could see his head."
- Lawyer: "And where was his head?"
- Witness: "Just above his shoulders."
- Lawyer: "Do you drink when you're on duty?"
- Witness: "I don't drink when I'm on duty, unless I come on duty drunk."
- Lawyer: "Any suggestions as to what prevented this from being a murder trial instead of an attempted murder trial?"
- Witness: "The victim lived."
- Lawyer: "The truth of the matter is that you were not an unbiased, objective witness, isn't it? You too were shot in the fracas."
- Witness: "No, sir. I was shot midway between the fracas and the naval."
- Lawyer: "Officer, what led you to believe the defendant was under the influence?"
- Witness: "Because he was argumentary, and he couldn't pronunciate his words."
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0
Developing good habits is the basic of personal development and
growth. Everything we do is the result of a habit that was previously
taught to us. Unfortunately, not all the habits that we have are good,
that’s why we are constantly trying to improve.
The following is a list of 30 practical habits that can make a huge difference in your life.
You should treat this list as a reference, and implement just one habit per month. This way you will have the time to fully absorb each of them, while still seeing significant improvements each month.
The following is a list of 30 practical habits that can make a huge difference in your life.
You should treat this list as a reference, and implement just one habit per month. This way you will have the time to fully absorb each of them, while still seeing significant improvements each month.
Health habits
- Exercise 30 minutes every day. Especially if you don’t do much movement while working, it’s essential that you get some daily exercise. 30 minutes every day are the minimum recommended for optimal health.
- Eat breakfast every day. Breakfast is the more important meal of the day, yet so many people skip it. Personally, I like to eat a couple of toasts in the morning along with a fruit beverage.
- Sleep 8 hours. Sleep deprivation is never a good idea. You may think that you are gaining time by sleeping less, when in reality you are only gaining stress and tiredness. 8 hours are a good number of hours for most people, along with an optional 20 minutes nap after lunch.
- Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry, eat something concrete. Otherwise don’t. Update: for clarification, I mean don’t eat junk food between meals, but eating real food it’s ok.
- Eat five portions of fruits and vegetables every day. Our body and brain loves getting vegetables and fruit, so I highly recommend eating as much of them as possible. Five portions is the dose that’s usually recommended by many health associations.
- Eat fish. Fish is rich of omega 3 and other healthy elements. At least one meal per week of fish should be enough for getting all these nutrients.
- Drink one glass of water when you wake up. When you wake up, your body is dehydrated and needs liquid. Make the habit of drinking one glass of water after you wake up in the morning. Also, drink more during the day.
- Avoid soda. Soda is often one of the most unhealthy beverage you can find. Limit your consumption of soda as much as possible and you’re body will be grateful for that.
- Keep your body clean. I don’t advise spending your day in front of the mirror, but a minimum of personal care does never hurt.
- If you smoke, stop it. There’s no reason to smoke anymore, and quitting is possible.
- If you drink, stop it. Same as above. Don’t think that alcohol will solve your problems. It never does. The only exception is one glass of wine per day during meals.
- Take the stairs. This is just a hack that forces you to do a minimum of exercise. Instead of taking the elevator, take the stairs.
Productivity habits
- Use an inbox system. Make the habit of keeping track of all the ideas and things that comes to mind. You can use a notebook to do this, and then sync everything on your computer.
- Prioritize. If you have a list of things to do, where do you start? One way is to prioritize your list. If you are in doubt, ask yourself: “If I could only accomplish one thing today, what would it be?”
- Plan, but not too much. Planning is important, and you should decide in advance what you are going to do today or this week. However, planning for more than a few weeks is usually inefficient, so I would not worry too much about that.
- Wake up early. Waking up early in the morning is a great way to gain extra time. I personally like to wake up at 5 am, so that by 9 am I have already accomplished what otherwise would have taken me many days..
- Check your email only twice per day. Email can easily become an addiction, but it’s usually unnecessary to check it every 10 minutes. Make an effort and check your email only once or twice per day, see if the world will still rotate as before after you try this.
- Eliminate unimportant tasks. Being busy all day does not mean you are doing important stuff. Eliminate every activity that’s not important, and focus on what really matters.
- Clean off your desk and room. Having a clear room and desk is important to maintain focus and creativity.
- Automate. There are a lot of tasks that you need to perform every day or every week. Try to automate them as much as possible.
- Set strict deadlines. When you do something, decide in advance when you’re going to stop. There’s a rule that states that you will fulfill all the time you have available for completing a task, so make an habit of setting strict deadlines for maximizing your productivity.
- Take one day off per week. Instead of working every day, take one day off per week (for example sunday) where you are not going to turn on your computer. Use that time for doing recreational activities like going for a walk.
Personal Development habits
- Read 1 book per week. Reading is a good way to keep your brain active. With just 30 minutes per day you should be able to read one book per week, or more than 50 books per year.
- Solve puzzles. Quizzes, word games, etc. are all good ways to exercise your brain.
- Think positively. You are what you think, all the time.
- Make fast decisions. Instead of thinking for one hour wherever you are going to do something, make your decisions as fast as possible (usually less than 1 minute).
- Wait before buying. Waiting 48 hours before buying anything is a tremendous money saver, try it.
- Meditate 30 minutes per day. A great way to gain clearness and peace is through meditation. 30 minutes are not a lot, but enough to get you started with meditation.
Career habits
- Start a blog. Blogging is one of the best way to put your word out. It doesn’t have to be around a specific topic, even a personal blog will do.
- Build a portfolio. If your job is creating stuff, building a portfolio is a great way to show what you are capable of. You can also contribute stuff for free if that applies to your work.
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0
“Be pleasant until ten o’clock in the morning and the rest of the day will take care of itself.”
- Elbert Hubbard
Mornings…
ugh… is there actually anyone who enjoys them? You may have heard that
your mum’s friend’s neighbor’s sister is said to be a morning person,
but do you actually know any of these mythical beasts in the flesh?Some days it’s just really hard to get out of bed. There are the times when your head feels like lead and you just want to pull the covers over it and hide away.
But the way you spend your morning can add a certain flavor to the rest of your day. So, if the sound of the alarm clock is akin to fingernails on the blackboard then follow these steps. You’ll find your day gets off to a much better start so you don’t spend most of the morning battling through a fog.
AWAKEN YOUR BODY
1. Wake up at the same timeJOURNALING FOR YOUR MIND
You’ll be amazed at how much easier it is to face the morning if your body automatically wakes itself up. If you’re alarm clock dependent then you need to make sure you’re getting enough sleep. Get into a routine of going to bed and waking up at the same time — your body will thank you for it! Also try setting your stereo as an alarm you can lull yourself awake with your favorite tunes.
2. Take a shower
Most of you probably already do this, but if you normally shower at night consider a switch to the am. That blast of water is sure to wake you up, but don’t up the temperature too high or it’ll put you back to sleep!
3. Put on some music
Music therapy has been shown to reduce stress and have a positive effect on health. But you don’t need a therapist to enjoy some of the benefits music has to offer. Listening to music as you get ready and start your day will create positive energy and a soothing sense of peace (or a sense of fun, if you play party music).
Music can compliment other healthy lifestyle habits, adding a sense of peace to a yoga workout, putting a spring in your step on a morning walk, or stimulating your mind as you write in your journal.
4. Exercise
I know that when you’re trying to open your eyes exercise is probably the furthest thing from your mind, but if you get into the habit of exercising first thing you’ll be amazed at how alert you will feel, not just for the morning but the whole day. You don’t need to become a gym junkie either, drag your boy or flatmate out of bed and head out for a quick jog.
5. Stretch
A simple five minute, full-body stretch will give you a natural jumpstart, gently raising your heart rate so that your body feels awake and ready to handle the day’s challenges. In addition, unlike coffee, stretching improves the strength and flexibility of your muscles so that you’ll be more energetic hours, days, and even months down the road.
Start by tensing and relaxing the muscles in your feet, then gently rotate each ankle, circling three or four times clockwise and then counter-clockwise to explore your full range of motion. Slowly work your way all the up from your feet to the top of your head, tensing each muscle group for a count of five and then releasing it, and giving every joint a few soft rotations. This should take you about five to seven minutes.
When you’re done your whole body will be humming with endorphins, the naturally mood-elevating hormones that your system uses to reward itself for exercising, so you’ll feel great as you head into the next part of your morning routine!
6. JournalingFUEL FOR ENERGY
Now that you’re body is ready to face any challenges your day throws at you, it’s time to rev up your brain. Recent scientific research has shown that writing on a regular increases happiness, relaxation and feelings of positivity, so try making this fun and easy practice a part of your morning routine.
Here are a few examples of the kinds of journaling topics that might make a great addition to your morning routine. Try writing about one of your favorite moments of achievement, recalling as many details as possible. Be vivid not only about how good it felt to reach a goal, but note the sounds, sights, even the smells of that moment! This kind of intense recall of a triumph will help you remember that success is in your grasp.
You can also write about things that don’t make you feel successful at all. If there’s an issue in your life that you’re upset about or is bothering you, try writing about it. Get yourself to write down any positive aspects about it: if you can discover something you’ve learned in the struggle, you’ll feel more upbeat and hopeful about finding a solution to your problem.
Of course, these are just the tip of the iceberg for journaling topics: when it comes to what to write about, the sky’s the limit. Taking just ten or fifteen minutes to write about anything in the morning will help you wake up your brain by pumping it full of upbeat energy, so just have fun with it!
7. Eat a balanced breakfastENJOY YOUR MORNINGS
I can’t say this enough, having a nice light breakfast in the morning is the best way to increase energy levels and hasten the body and it’s burning of fat cells. Instead of focusing on toast and jam, why not try the healthier option of grapes and plain acidophilus yogurt. Grapes have amazing antioxidant properties and the live bacteria (don’t freak out — it’s a good thing) in the yogurt supports the digestive system.
8. Drink green tea or some coffee
Sipping a warm cup of tea is a soothing activity that will help you prepare for the day ahead and feel nurtured. Green tea is loaded with antioxidants, so it’s a delicious and healthy lifestyle choice. Now about coffee, ok, so you’re not supposed to be dependent on caffeine to get you through the morning, but never have I read that a cup a day is bad for you! If you’re having a bad morning, then that magic mug of java may just give your brain that extra kick it needs.
9. Try to drink 2 glasses of water before you leave
During the day, if you can, try to drink a few bottles of water, and at the end of the day drink another 2-4 glasses with dinner, etc. This may seem like a lot at first, but your body actually does need 8-10 glasses of water to stay correctly hydrated. You may have to use the restroom more than usual when you first start. This is only temporary! As your body gets used to having all the water it needs, it will absorb into your system and your restroom visits will return to normal.
10. Think of it as extra social time
Embrace the period before you start work as extra time you have to yourself so don’t waste it staying in bed to the last possible minute! Meet up with your best friend for breakfast at a local cafe, sit at the dining room table and enjoy breakfast with your partner or read a chapter or two of your book.
11. Take a different route to work/uni/school
A change is as good as a holiday and even a small change like taking a different route can make you feel refreshed. By going an alternative way than your normal route you take away some of the monotony you associate with the journey. Even better, try a different mode of transport whether it be bus, walking, cycling or catching a ride with someone else.
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1
I compiled a list of what I believe are the 31 most important reasons
why you should get in shape, or stay in shape. What “getting in shape”
means to me is you have a baseline of (1) strength, (2) muscular
endurance, (3) cardiovascular capacity, and (4) flexibility to lead a
fuller, healthier life. If you are weak in one of these 4 areas, then
you have a gap to fill my friend!
Next time you’re thinking of skipping exercise, or you’re contemplating getting in shape you can use this list as a motivational reference.
If you have any friends who are not exercising, definitely shoot them this post!
So here are 31 reasons to get, or stay in great shape:
Did I not include any benefits of staying in shape that you think are important?
Are there any reasons that are particularly motivational for you?
Please leave a comment below and share your opinion!
Next time you’re thinking of skipping exercise, or you’re contemplating getting in shape you can use this list as a motivational reference.
If you have any friends who are not exercising, definitely shoot them this post!
So here are 31 reasons to get, or stay in great shape:
1. Reduces Cholesterol
Regular exercise has been proven to reduce “bad” cholesterol levels (LDL) and increase “good” cholesterol (HDL)2. Sleep Better
Exercise can help you sleep better. People who exercise tend to fall asleep quicker and stay asleep longer.3. Improves Self Esteem
Regardless of your body appearance, regular fitness helps improve your self-esteem.4. Reduces Blood Pressure
Exercise not only reduces high blood pressure, it helps prevent it.5. Decreases Back Pain
By increasing muscle strength, endurance, and improving flexibility and posture, regular exercise helps to prevent back pain. Studies show that exercise is an effective treatment for recurrent low back pain.6. Reduces Risk of Injury
If you have a strong, fit body, the chances of injury significantly decrease.7. Prevents Certain Cancers
Some studies show that exercising regularly can help decrease colon cancer risk by 40% and may help reduce the risk of breast cancer as well.8. Increases Metabolic Rate
Exercise not only will increase the total number of calories that you burn, but also can increase your resting metabolic rate, so you burn more calories while at rest.9. Increases Range of Motion
An increase in flexibility can decreases stiffness in joints, and can decrease pain and inflammation associated with arthritis.10. Increases Functional Strength
From getting out of a chair, to lifting an object off the ground, our bodies are able to perform daily activities better.11. Increases Insulin Sensitivity
Not only does getting in shape help increase insulin sensitivity (ability of muscles to uptake glucose), but helps prevent type 2 diabetes.12. Improves Sex Drive
Exercise increases circulation, which helps prevent erectile dysfunction and impotence. Exercise can increase sex hormones like testosterone.13. Reduces Risk of Heart Disease
Regular exercise strengthens the heart and improves contractile function14. Exercise is Fun and Enjoyable
Yep, it’s really true. There are so many ways to “move” that there is bound to be one you enjoy. Try making exercise more competitive, or social if you need extra motivation. The hard part of course is getting started.15. Exercise Prolongs Life
People who exercise regularly tend to live longer.16. Improves Balance and Coordination
Exercise can improve your stability and also what is called your “kinesthetic awareness”. You have a better feel of where you are spatially, so you don’t knock into things at the grocery store by mistake!17. Reduces Anxiety and Depression
Exercise is a great mood elevator to help you manage stress and reduce anxiety. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Sertraline.18. Gastrointestinal Tract Benefits
Exercise is beneficial for persons suffering from cholelithiasis and constipation. Physical activity may reduce the risk of diverticulosis, gastrointestinal haemorrhage, and inflammatory bowel disease.19. Weight Control
While some research shows exercise increases appetite while others shows exercises suppresses appetite, one thing is for sure: regular exercise helps control weight.20. Improves Fat Utilization
Improves your body’s ability to use fat for energy during physical activity. Our bodies use glycogen and fat as stored energy to help sustain us.21. Strengthens Immune System
Just about any doctor will tell you no pill or nutritional supplement has the power of near daily moderate activity in lowering the number of sick days people take.22. Strengthens Your Bones
Lifting weights helps prevent osteoporosis, which is so important because a shocking 1 out of 2 women will be diagnosed with osteoporosis.23. Improves Focus
Exercise helps improve your brain’s ability to concentrate, remember, visualize, plan ahead, and solve problems because a fitter body will supply a more rich amount of oxygen to your brain.24. Reduces Aches & Pains
Improves your body’s ability to sit still and be comfortable for long periods of time. Keeping your muscles toned and strong and your joints flexible will prevent aches and pains from distracting you and keeping you from concentrating. If you have an office job, exercise is a necessity!25. Lose the Hidden Fat
But just like the fat that leads to belly rolls and love handles, internal fat — called visceral fat — also can be prevented and eradicated with regular exercise.26. Improves Energy Levels
Research suggests regular exercise can increase energy levels, even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease. One study in 2006 showed the average effect of regular exercise was greater than the improvement from using stimulant medications, such as those that treat ADHD and narcolepsy. Forget the cup of coffee, or energy drink, and go for a brisk walk, or workout!27. Prevents Alzheimer’s
The latest research indicates exercise can keep the brain sharp into old age and might help prevent Alzheimer’s disease along with other mental disorders that accompany aging.28. Improves Confidence
While appearance certainly isn’t everything, getting in better shape can help you look a lot better, and improve your confidence. From the appearance of your skin, to your overall body shape, just about every physical attribute can improve when you’re in shape.29. Reach Your Potential
You’re not at your best if you’re flabby and out of shape. Simply put, when you’re in great shape, you’re a better version of YOU, and this physical transformation can also help improve your mental, emotional, and spiritual state.30. Because you can commit a couple hours out of your 168 hour week to get all these benefits!
31. Because I just listed 30 compelling reasons to exercise and get in shape!
So there you have it, a solid 31 reasons to get in shape and stay motivated to exercise!Did I not include any benefits of staying in shape that you think are important?
Are there any reasons that are particularly motivational for you?
Please leave a comment below and share your opinion!
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0
Lists I’ve found are a great way to explore a topic, generate some
interest in a subject and provide enough variety that it is not only
quick to read, but quick to relate to many aspects. All this while
hopefully adding some value to what is read in new ideas, unheard
suggestions or simply by giving reminders of what might be known dead
inside you already. I certainly find that in reading lists from other
people.
This was my most difficult list I’ve made and while I was hoping to make a list of 100 ways to be more humble, I really struggled coming up with unique ideas that didn’t have too much overlap and were not just a large list of different words or minor actions to be more humble. I hope you will find some value in this list, it has certainly given me a lot to think about, a lot to still learn in being humble and an eye opener to realize how far from this I actually am. While I hope many of these are true in my life I know they are a continuous struggle and I’m sure others can relate or add even more ideas to the list, which I would love to see in your comments!
Please have a look at my short series from 2 years ago on being humble in the article pages here or from the free PDF download in my resources area, called, Being Humble.
This was my most difficult list I’ve made and while I was hoping to make a list of 100 ways to be more humble, I really struggled coming up with unique ideas that didn’t have too much overlap and were not just a large list of different words or minor actions to be more humble. I hope you will find some value in this list, it has certainly given me a lot to think about, a lot to still learn in being humble and an eye opener to realize how far from this I actually am. While I hope many of these are true in my life I know they are a continuous struggle and I’m sure others can relate or add even more ideas to the list, which I would love to see in your comments!
Please have a look at my short series from 2 years ago on being humble in the article pages here or from the free PDF download in my resources area, called, Being Humble.
- Use the response “It’s My Pleasure” when someone thanks you for doing something.
- Use the response “I’d be honored” when someone asks you to help them or do something with them.
- Listen more than you talk
- Count to 3 before adding to a conversation to ensure the other person is done
- Be willing to follow another person in conversation even if you don’t get to talk about your idea
- Always offer to improve someone else’s idea and give them credit
- Give credit for other’s ideas that you are carrying through on
- Ask others for the opinion of others
- Ask others to join conversations and contribute
- It’s OK to be wrong and so admit it
- Admit when you don’t understand or know something
- Appreciate others who learn something quickly and say so
- Be quick to apologize when you do something wrong
- Study moral principles
- Use moral principles to guide you
- You are God’s creation, not your own
- Recognize your talents as gifts, not your own ability
- Know how your skills have only be developed by the help of others
- Share your own knowledge to pass on what you have learned
- Pass on thanks when you receive it to those who helped you achieve what was thanked
- Value other people’s time as much as your own
- Never equate time spent with people to a dollar value
- Don’t boast about your achievements, let others recognize them instead
- Keep your goals to yourself
- Help other people with their goals
- Realize the potential in others
- Know that timing is everything and everyone excels at different times in life
- Being the 1st follower is often the best way to lead
- Since winning isn’t everything, you don’t have to win
- Recognize that you have faults
- Remember you are a sinner, as we all are
- Ignore first impressions of people
- Give others the benefit of the doubt
- Provide positive and encouraging feedback instead of criticism
- Make a choice to act more humbly
- Practice at least one humble act each day
- Be grateful for successes without boasting about them
- Know how to accept praise with a simple thank you, don’t elaborate on it or talk more about it
- Recognize the individualism of others and yourself, there is no need to conform
- Share your core values and live them accordingly regardless of the circumstances
- Prioritize things in your life and rate your actions on whether to followed that priority or not
- Rate other people as first, be less significant
- Forgive those who wrong you and move on without revenge or lashing back
- Serve others and not yourself first
- Seek wisdom, which is knowledge of what is true coupled with just judgment of action
- Recognize and know that you know little and there is always more to learn
- Avoid explosive reactions, and subside any aggression
- Accept new ideas and change, not being stuck on what you knew before
- Teach all that you can for the benefit of others
- Learn from and model the life of the most humble man known in history, Jesus!
Artwork by Adam Stone
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Why smart people defend bad ideas
We all know someone who’s intelligent, but who occasionally defends obviously bad ideas. Why does this happen? How can smart people take up positions that defy any reasonable logic? Having spent many years working with smart people I’ve cataloged many of the ways this happens, and I have advice on what to do about it. I feel qualified to write this essay as I’m a recovering smart person myself and I’ve defended several very bad ideas. So if nothing else this essay serves as a kind of personal therapy session. However, I fully suspect you’ll get more than just entertainment value (“Look, Scott is more stupid than we thought!”) out of what I have to say on this topic.Success at defending bad ideas
I’m
not proud to admit that I have a degree in Logic and Computation from
Carnegie Mellon University. Majoring in logic is not the kind of thing
that makes people want to talk to you at parties, or read your essays.
But one thing I did learn after years of studying advanced logic theory
is that proficiency in argument can easily be used to overpower others,
even when you are dead wrong. If you learn a few tricks of logic and
debate, you can refute the obvious, and defend the ridiculous. If the
people you’re arguing with aren’t as comfortable in the tactics of
argument, or aren’t as arrogant as you are, they may even give in and
agree with you.The problem with smart people is that they like to be right and sometimes will defend ideas to the death rather than admit they’re wrong. This is bad. Worse, if they got away with it when they were young (say, because they were smarter than their parents, their friends, and their parent’s friends) they’ve probably built an ego around being right, and will therefore defend their perfect record of invented righteousness to the death. Smart people often fall into the trap of preferring to be right even if it’s based in delusion, or results in them, or their loved ones, becoming miserable. (Somewhere in your town there is a row of graves at the cemetery, called smartypants lane, filled with people who were buried at poorly attended funerals, whose headstones say “Well, at least I was right.”)
Until they come face to face with someone who is tenacious enough to dissect their logic, and resilient enough to endure the thinly veiled intellectual abuse they dish out during debate (e.g. “You don’t really think that do you?”or “Well if you knew the
Short of obtaining a degree in logic, or studying the nuances of debate, remember this one simple rule for defusing those who are skilled at defending bad ideas: Simply because they cannot be proven wrong, does not make them right. Most of the tricks of logic and debate refute questions and attacks, but fail to establish any true justification for a given idea.
For example, just because you can’t prove that I’m not the king of France reincarnated doesn’t make it so. So when someone tells you “My plan A is the best because no one has explained how it will fail” know that there is a logical gap in this argument. Simply because no one has described how it will fail, doesn’t necessarily make it the best plan. It’s possible than plans B, C, D and E all have the same quality, or that the reason no one has described how A will fail is that no one has had more than 30 seconds to scrutinize the plan. As we’ll discuss later, diffusing bad thinking requires someone (probably you) to construct a healthier framework around the bad thinking that shows it for what it is.
0
It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom.
- Aristotle
Are morning people born or made? In my case it was definitely made. In my early 20s, I rarely went to bed before midnight, and I’d almost always sleep in late. I usually didn’t start hitting my stride each day until late afternoon.
But after a while I couldn’t ignore the high
correlation between success and rising early, even in my own life. On
those rare occasions where I did get up early, I noticed that my
productivity was almost always higher, not just in the morning but all
throughout the day. And I also noticed a significant feeling of
well-being. So being the proactive goal-achiever I was, I set out to
become a habitual early riser. I promptly set my alarm clock for 5AM…
… and the next morning, I got up just before noon.
Hmmm…
I tried again many more times, each time not getting very far with it. I figured I must have been born without the early riser gene. Whenever my alarm went off, my first thought was always to stop that blasted noise and go back to sleep. I tabled this habit for a number of years, but eventually I came across some sleep research that showed me that I was going about this problem the wrong way. Once I applied those ideas, I was able to become an early riser consistently.
It’s hard to become an early riser using the wrong strategy. But with the right strategy, it’s relatively easy.
The most common wrong strategy is this: You assume that if you’re going to get up earlier, you’d better go to bed earlier. So you figure out how much sleep you’re getting now, and then just shift everything back a few hours. If you now sleep from midnight to 8am, you figure you’ll go to bed at 10pm and get up at 6am instead. Sounds very reasonable, but it will usually fail.
It seems there are two main schools of thought about sleep patterns. One is that you should go to bed and get up at the same times every day. It’s like having an alarm clock on both ends — you try to sleep the same hours each night. This seems practical for living in modern society. We need predictability in our schedules. And we need to ensure adequate rest.
The second school says you should listen to your body’s needs and go to bed when you’re tired and get up when you naturally wake up. This approach is rooted in biology. Our bodies should know how much rest we need, so we should listen to them.
Through trial and error, I found out for myself that both of these schools are suboptimal sleep patterns. Both of them are wrong if you care about productivity. Here’s why:
If you sleep set hours, you’ll sometimes go to bed when you aren’t sleepy enough. If it’s taking you more than five minutes to fall asleep each night, you aren’t sleepy enough. You’re wasting time lying in bed awake and not being asleep. Another problem is that you’re assuming you need the same number of hours of sleep every night, which is a false assumption. Your sleep needs vary from day to day.
If you sleep based on what your body tells you, you’ll probably be sleeping more than you need — in many cases a lot more, like 10-15 hours more per week (the equivalent of a full waking day). A lot of people who sleep this way get 8+ hours of sleep per night, which is usually too much. Also, your mornings may be less predictable if you’re getting up at different times. And because our natural rhythms are sometimes out of tune with the 24-hour clock, you may find that your sleep times begin to drift.
The optimal solution for me has been to combine both approaches. It’s very simple, and many early risers do this without even thinking about it, but it was a mental breakthrough for me nonetheless. The solution was to go to bed when I’m sleepy (and only when I’m sleepy) and get up with an alarm clock at a fixed time (7 days per week). So I always get up at the same time (in my case 5am), but I go to bed at different times every night.
I go to bed when I’m too sleepy to stay up. My sleepiness test is that if I couldn’t read a book for more than a page or two without drifting off, I’m ready for bed. Most of the time when I go to bed, I’m asleep within three minutes. I lie down, get comfortable, and immediately I’m drifting off. Sometimes I go to bed at 9:30pm; other times I stay up until midnight. Most of the time I go to bed between 10-11pm. If I’m not sleepy, I stay up until I can’t keep my eyes open any longer. Reading is an excellent activity to do during this time, since it becomes obvious when I’m too sleepy to read.
When my alarm goes off every morning, I turn it off, stretch for a couple seconds, and sit up. I don’t think about it. I’ve learned that the longer it takes me to get up, the more likely I am to try to sleep in. So I don’t allow myself to have conversations in my head about the benefits of sleeping in once the alarm goes off. Even if I want to sleep in, I always get up right away.
After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm. If I got too little sleep one night, I’d automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasn’t tired, I’d sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasn’t negotiable.
A side effect was that on average, I slept about 90 minutes less per night, but I actually felt more well-rested. I was sleeping almost the entire time I was in bed.
I read that most insomniacs are people who go to bed when they aren’t sleepy. If you aren’t sleepy and find yourself unable to fall asleep quickly, get up and stay awake for a while. Resist sleep until your body begins to release the hormones that rob you of consciousness. If you simply go to bed when you’re sleepy and then get up at a fixed time, you’ll cure your insomnia. The first night you’ll stay up late, but you’ll fall asleep right away. You may be tired that first day from getting up too early and getting only a few hours of sleep the whole night, but you’ll slog through the day and will want to go to bed earlier that second night. After a few days, you’ll settle into a pattern of going to bed at roughly the same time and falling asleep right away.
So if you want to become an early riser (or just exert more control over your sleep patterns), then try this: Go to bed only when you’re too sleepy to stay up, and get up at a fixed time every morning.
- Aristotle
Are morning people born or made? In my case it was definitely made. In my early 20s, I rarely went to bed before midnight, and I’d almost always sleep in late. I usually didn’t start hitting my stride each day until late afternoon.
… and the next morning, I got up just before noon.
Hmmm…
I tried again many more times, each time not getting very far with it. I figured I must have been born without the early riser gene. Whenever my alarm went off, my first thought was always to stop that blasted noise and go back to sleep. I tabled this habit for a number of years, but eventually I came across some sleep research that showed me that I was going about this problem the wrong way. Once I applied those ideas, I was able to become an early riser consistently.
It’s hard to become an early riser using the wrong strategy. But with the right strategy, it’s relatively easy.
The most common wrong strategy is this: You assume that if you’re going to get up earlier, you’d better go to bed earlier. So you figure out how much sleep you’re getting now, and then just shift everything back a few hours. If you now sleep from midnight to 8am, you figure you’ll go to bed at 10pm and get up at 6am instead. Sounds very reasonable, but it will usually fail.
It seems there are two main schools of thought about sleep patterns. One is that you should go to bed and get up at the same times every day. It’s like having an alarm clock on both ends — you try to sleep the same hours each night. This seems practical for living in modern society. We need predictability in our schedules. And we need to ensure adequate rest.
The second school says you should listen to your body’s needs and go to bed when you’re tired and get up when you naturally wake up. This approach is rooted in biology. Our bodies should know how much rest we need, so we should listen to them.
Through trial and error, I found out for myself that both of these schools are suboptimal sleep patterns. Both of them are wrong if you care about productivity. Here’s why:
If you sleep set hours, you’ll sometimes go to bed when you aren’t sleepy enough. If it’s taking you more than five minutes to fall asleep each night, you aren’t sleepy enough. You’re wasting time lying in bed awake and not being asleep. Another problem is that you’re assuming you need the same number of hours of sleep every night, which is a false assumption. Your sleep needs vary from day to day.
If you sleep based on what your body tells you, you’ll probably be sleeping more than you need — in many cases a lot more, like 10-15 hours more per week (the equivalent of a full waking day). A lot of people who sleep this way get 8+ hours of sleep per night, which is usually too much. Also, your mornings may be less predictable if you’re getting up at different times. And because our natural rhythms are sometimes out of tune with the 24-hour clock, you may find that your sleep times begin to drift.
The optimal solution for me has been to combine both approaches. It’s very simple, and many early risers do this without even thinking about it, but it was a mental breakthrough for me nonetheless. The solution was to go to bed when I’m sleepy (and only when I’m sleepy) and get up with an alarm clock at a fixed time (7 days per week). So I always get up at the same time (in my case 5am), but I go to bed at different times every night.
I go to bed when I’m too sleepy to stay up. My sleepiness test is that if I couldn’t read a book for more than a page or two without drifting off, I’m ready for bed. Most of the time when I go to bed, I’m asleep within three minutes. I lie down, get comfortable, and immediately I’m drifting off. Sometimes I go to bed at 9:30pm; other times I stay up until midnight. Most of the time I go to bed between 10-11pm. If I’m not sleepy, I stay up until I can’t keep my eyes open any longer. Reading is an excellent activity to do during this time, since it becomes obvious when I’m too sleepy to read.
When my alarm goes off every morning, I turn it off, stretch for a couple seconds, and sit up. I don’t think about it. I’ve learned that the longer it takes me to get up, the more likely I am to try to sleep in. So I don’t allow myself to have conversations in my head about the benefits of sleeping in once the alarm goes off. Even if I want to sleep in, I always get up right away.
After a few days of using this approach, I found that my sleep patterns settled into a natural rhythm. If I got too little sleep one night, I’d automatically be sleepier earlier and get more sleep the next night. And if I had lots of energy and wasn’t tired, I’d sleep less. My body learned when to knock me out because it knew I would always get up at the same time and that my wake-up time wasn’t negotiable.
A side effect was that on average, I slept about 90 minutes less per night, but I actually felt more well-rested. I was sleeping almost the entire time I was in bed.
I read that most insomniacs are people who go to bed when they aren’t sleepy. If you aren’t sleepy and find yourself unable to fall asleep quickly, get up and stay awake for a while. Resist sleep until your body begins to release the hormones that rob you of consciousness. If you simply go to bed when you’re sleepy and then get up at a fixed time, you’ll cure your insomnia. The first night you’ll stay up late, but you’ll fall asleep right away. You may be tired that first day from getting up too early and getting only a few hours of sleep the whole night, but you’ll slog through the day and will want to go to bed earlier that second night. After a few days, you’ll settle into a pattern of going to bed at roughly the same time and falling asleep right away.
So if you want to become an early riser (or just exert more control over your sleep patterns), then try this: Go to bed only when you’re too sleepy to stay up, and get up at a fixed time every morning.
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0
To be physically fit, you need to eat right, exercise, and alleviate stress.
To stay fit you need to be committed, determined, and willing to make sacrifices to your lifestyle.
These are great tips to assist in having a healthier self, but what about a healthier financial life?
Recently, I started becoming more committed to getting healthy.
I eliminated soda from my diet and started experimenting with yoga to get fit and relieve stress.
As I started to see results, I thought to myself, "What if I use these same principles for financial fitness?"
After a little brainstorming and creativity, this is what I came up with:
Knowing that I'm saving money and paying bills on time makes me feel great and confident about my finances, which is a wonderful feeling.
If you stay focused, determined, and committed to bettering your finances, then you should have no problem declaring yourself financially fit. Best of luck!
What are some ways you try to be financially fit?
To stay fit you need to be committed, determined, and willing to make sacrifices to your lifestyle.
These are great tips to assist in having a healthier self, but what about a healthier financial life?
Recently, I started becoming more committed to getting healthy.
I eliminated soda from my diet and started experimenting with yoga to get fit and relieve stress.
As I started to see results, I thought to myself, "What if I use these same principles for financial fitness?"
After a little brainstorming and creativity, this is what I came up with:
- Feed your Bank Account: Eating right is a BIG part of leading a healthier life. To get healthy you need to nourish yourself with foods that are good for your body (veggies, fruits, protein, etc.). The same goes for your bank account. To make your bank account healthy, you need to feed it. Therefore, feed it as much money as you can, when you can. You may even consider bank accounts that offer interest on your funds. If your account balance is $0.00 the week after you were paid, then your account is not healthy. I know it's hard, but the same discipline it takes to eat right is required to save.
- Exercise your Budget: To me, financial exercise is balancing my budget. Things like paying bills, buying groceries, and buying gas for my car all go into my budget, and making sure my budget is always in order is a workout. Sometimes, I get lazy, which means I have to work extra hard to get back into shape. To keep your budget in order, you may have to sacrifice some entertainment expenses every so often, but just think of it as cutting something unnecessary out of your diet.
- Alleviate Stress: Stress can lead to a very unhealthy lifestyle, both physically and financially. The best way to alleviate your financial stress is to have a budget, pay your bills, and have some sort of savings account - whether it is at a bank, in a piggy-bank, or under the floorboards. Having enough money to pay your bills and knowing your bills are paid is a tremendous relief.
Knowing that I'm saving money and paying bills on time makes me feel great and confident about my finances, which is a wonderful feeling.
If you stay focused, determined, and committed to bettering your finances, then you should have no problem declaring yourself financially fit. Best of luck!
What are some ways you try to be financially fit?
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