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Self Development

4 Habits That Are Keeping You Up at Night

The Center for Disease Control (CDC) reports 30% of employed American adults get under six hours of sleep per day.

Lisa Evans

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Tired

We all know the health risks of lack of sleep, yet despite warnings of increased risk of diabetes, obesity and cardiac conditions, most of us fall short of the recommended seven to nine hours of shut eye per day. The Center for Disease Control (CDC) reports 30% of employed American adults get under six hours of sleep per day.

Lack of sleep is a serious problem for business. Dr Michael Breus, author of Good Night: The Sleep Doctor’s 4 Week Program to Better Sleep and Better Health (Dutton, 2006) says sleep can cause you to make bad business decisions. “The more sleep deprived you are, the more emotional your decision-making becomes, the slower you react and the slower you think,” says Breus.

Researchers from Harvard Medical School found one-third of American workers aren’t getting enough shut-eye to function at peak levels and this chronic exhaustion is costing companies billions of dollars in lost productivity. Being a smart sleeper is just as important as being a smart entrepreneur, but lack of sleep often goes undiagnosed.

While you may think you’re getting enough sleep, if you answer yes to any of the questions below, chances are you aren’t reaping the benefits of your slumber.

Are you in asleep as soon as your head hits the pillow?
“If you fall asleep in less than ten minutes, this is a sure sign you’re significantly sleep deprived,” says Breus. Sleep is a process that takes approximately 30 minutes for the body to complete.

“Sleep is not an on/off switch. It’s more like pulling your foot off the gas and slowly putting it on the brakes. There’s a process that needs to occur and the body needs time to shut down properly,” says Breus.

Do you enjoy a drink before bed?
“Alcohol is a muscle relaxant,” says Breus. While alcohol may help you hit the pillow faster by calming you down, it has a negative impact on your quality of sleep. Alcohol is also a diuretic, so it may wake you in the middle of the night to go to the bathroom and keeps you out of the deep stages of sleep (REM sleep), causing multiple awakenings and leaving you feeling fatigued the next day.

Do you exercise right before bedtime?
While it’s true people who exercise sleep better than those who don’t, Breus recommends completing your workout at least 90 minutes before bedtime. “That’s how long it takes for your body to cool down,” he says. Exercise raises your core body temperature, which needs to drop to signal the brain to release melatonin – a hormone that signals your body to shut down for the night.

Do you have coffee in the evening?
While you may be able to fall asleep after drinking a cup of coffee, your body will feel caffeine’s stimulant effects into the night. “The average person metabolises caffeine in about eight to ten hours,” says Breus. Drinking coffee late in the evening disrupts the body’s natural sleep patterns and leaves you feeling sluggish the next morning.

Self Development

6 Mental Barriers You Must Tear Down To Succeed

The world has few obstacles as formidable as the ones in our own mind.

Timothy Sykes

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Mental Barriers

Have you hit a slump in your career? If you are finding it difficult to get ahead, it could be because you’re inadvertently holding yourself back in ways you don’t even realize.

Many of us have unhealthy habits and behaviors that stunt our career growth. By becoming aware of them, it’s possible to begin facing these obstacles head-on so that you can remove potential roadblocks to your future success. Here are 6 surprising things that are holding you back:

1. You don’t know the basics

What if you were to build a house on top of a weak foundation? It might be fine for a while, but one day, it would inevitably cause problems and affect your quality of life. Similarly in your career, if you don’t take the time to form a strong foundation of knowledge in your field, it may keep you from advancing and growing later on. Therefore, it’s vital to learn (and sometimes to re-learn) the basics.

There’s no shame in hitting the books and learning the basics or re-learning them, even well into your career. You know how when you re-watch a movie or re-read a book you pick up on things you didn’t notice the first time around? It’s very much the same in career education. So whether you’re a baker or an investor or a manager, make sure to develop a strong foundational knowledge of your field of work. It will serve you in many ways as your career advances.

Related: Purposeful Work: The Six Barriers To Fulfilment In The Workplace

2. Vague goals

Setting clear and specific goals is one of the major building blocks of career success. On the flip side, without specific goals, you’re more likely to suffer from lack of motivation and aimlessness in your career.

Want proof? Consider the work of Dr. Edwin Locke, who released a still-relevant article in 1968 entitled “Toward a Theory of Task Motivation and Incentives.” In this research-based article, he determined that employees were most highly motivated by clear objectives and specific feedback.

Working toward extremely specific goals provided a major source of motivation to actually reach the desired end result, which improved performance. Moreover, specific and difficult goals led to better task performance than vague or easy goals.

3. Caring too much what others think

According to Aristotle, “There is only one way to avoid criticism: Do nothing, say nothing, and be nothing.” Are you too much of a people pleaser? If so, this tendency could be holding you back from finding the success you deserve.

No matter what you do, you’ll never please everybody. Yes, you should always make your best efforts in any endeavour, and you should always try to be respectful of the opinions of others. However, don’t let other people’s opinions affect your every move. If you do, you’ll constantly operate from a place of fear and will never achieve great things.

4. You’re trying to figure out everything without a mentor

 Bill Gates, Bob Dylan, Oprah Winfrey. What do these people have in common? They’re all crazy successful…and they all had mentors.

Many people suffer from the belief that to become successful, they have to do the equivalent of climbing Mount Everest alone. However, this mindset is likely stunting their career and slowing down success. Truthfully, seeking out the guidance of a mentor is both a brave and smart career move. A mentor who is further along in their career than you can help advise you, point you in the right direction and help you avoid common pitfalls. There is so much to gain from having a mentor; why hold yourself back by trying to do everything alone?

5. Poor time management

Without a doubt, pursuing a new career or business endeavor takes time. Many people claim that it’s impossible to work toward their dreams because there’s just no time. But is this really true?

The fact is, nobody’s ever going to gift wrap extra time and give it to you like a present. It’s your responsibility to make time. It might involve changing some of your habits like bingeing on Netflix or getting lost on Facebook for hours on end. Or, it might mean that you wake up early in the morning like Apple CEO Tim Cook, who gets up at 3:45 so he can answer emails and take some time for himself before the responsibilities of the day descend. There are always ways to make time for what matters if you’re truly driven to succeed.

Related: Is Your Business Prepared For The Worst? How You Can Stress-Test Your Business

6. You stopped learning

Lifelong learning is a trait of the most successful people. Don’t you want to be one of them? If you think you know everything, then there’s no possible way for you to continue moving forward in your career or even your life.

As Malcolm X famously said, “Education is the passport to the future, for tomorrow belongs to those who prepare for it today.” When you approach the world as if you can learn from every experience and every person, you’ll reap many benefits. You’ll be able to keep improving, you’ll be able to remain mentally nimble, and since you won’t be a know-it-all, people will probably like you a lot better. Never stop learning if you want to keep growing.

Are any of these things secretly holding you back?

This article was originally posted here on Entrepreneur.com.

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Self Development

(Infographic) How 9 Creative Minds Got Their Ideas

From doing headstands to drinking 50 cups of coffee a day, check out the quirky things that these nine creatives have done.

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cat-in-the-hat

Coming up with new, creative ideas can be tricky. That’s why it’s important to find a way to get inspired. After all, it’s our own unique rituals that can bring mental clarity and creativity. That could be a quirky habit or routine such as doing headstands or wearing lots of hats.

Igor Stravinksy did headstands, which he believed helped to rest his head and clear his brain. Author Dr. Seuss felt that wearing lots of crazy hats helped inspire his creativity and overcome writer’s block. However, those aren’t even the strangest routines that some of the world’s most brilliant minds have utilised. Steve Jobs bathed his feet in toilet water to reduce stress levels while Honore de Balzac drank up to 50 cups of coffee a day.

Check out Business Backers infographic below to learn the weird ways that nine creative minds got their ideas.

1533319920_unusual-inspiration-infographic

This article was originally posted here on Entrepreneur.com.

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Self Development

15 Traits Of Unstoppable People

Unstoppable people keep their inner fires burning by developing the characteristics necessary to become successful.

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successful-people

Unstoppable people are like warriors. They are always ready to take on the world. They are guided by a light from within, full of boundless energy and unwavering in their goals. They have learned to activate their natural talents and develop the skills necessary to achieve whatever they aim for.

How do they do this? Where do they find the stamina and strength to keep going? Unstoppable people keep their inner fires burning by developing the characteristics necessary to become successful. Here are 15 traits that will help you go from being a solid achiever to being a truly unstoppable person.

Do you have any yet?

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