More iCards (inspiration cards) here.
Motivation
4 behaviors that kill
80% of premature heart disease, stroke and diabetes can be prevented! Common, preventable risk factors underlie most non-communicable diseases. Most non-communicable diseases are the result of four particular behaviors:
- Tobacco use
- Physical inactivity
- Unhealthy diet
- Harmful use of alcohol
These behaviors lead to one or more of the four key physiological changes:
- Raised blood pressure
- Overweight/obesity
- Raised blood glucose
- Raised cholesterol
And these are the causes of heart disease, stroke and diabetes.
Everyone dies, but not watching what we eat, not exercising, and the use of tobacco and alcohol are equivalent to killing ourselves!
[Most of the above information is taken from World Health Organization website]
Happy New Week: thought for the week
What’s the difference between problems and situations, or responding and reacting? Related post.
Why ‘Happy New Week?’ Related post.
Did you read about the official launch of my book: Dhinchak Life?
What’s your story?
Whether or not you are a great storyteller or not, you surely are a great story-maker. In fact, most of us are!
- He didn’t call me because he doesn’t care… why should I call him now…
- My boss didn’t notice my work… no appreciation… why should I bother…
- She is late again… not even picking up her phone… so inconsiderate…
- Look, how this idiot is driving… let me show him…
- This guy has no idea what he is doing… no sense of customer service…
- Nobody understands my problems…
You get the idea? These are all the beginnings of great stories – mostly fiction. Question is, why do we mostly choose to make stories that make us unhappy, sad, depressed, angry, frustrated or disappointed? And the problem is, our stories affect our beliefs and actions. Negative stories usually result in negative actions.
If we are going to make stories, why not make positive ones that make us happy, smile, laugh, and feel good about ourselves and other people e.g.
- He didn’t call me… he must be busy… let me call and find out…
- My boss didn’t notice my work… perhaps I need to do better…
- She is late… must be stuck in traffic… phone must be out of battery…
- The way he is driving, he must have a serious emergency…
- This guy must be under training… under-paid… tired… on a long shift…
- Everyone trusts me with their problems… I must be really good…
Try giving people the benefit of doubt. Try to make positive stories, and see if they result in positive actions – yours and others’.
“Some call it a blind spot, other naivete, but Mandela sees almost everyone as virtuous until proven otherwise. He starts with an assumption that you are dealing with him in good faith. He believes that, just as pretending to be brave can lead to acts of real bravery, seeing the good in other people improves the chances that they will reveal their better selves.” -Richard Stengel writes in Mandela’s Way.
Happy New Week: An inspiration card for you…
These iCards (inspiration cards) are all un-copyrighted. Please feel free to download more from here, and share.
Paleo Diet works: lost 3kg and 2 inches in 4 weeks
In a post last month, I wrote about my introduction to Paleo and the 30-day challenge. Well, 30 days are over and here are the results: lost 3kg and 2 inches from the waist.
If you don’t want to read the book, here’s the summary: The basic theory behind the Paleo Diet is that our bodies are evolutionary and genetically designed to thrive on Paleolithic era. You choose foods that were available during the caveman-era, such as meat, fish, eggs, roots, vegetables, berries and mushrooms. And you give up on all processed foods and everything that came along after agriculture and animal farming were adopted such as sugar, added salt, dairy, grains and all processed or fast foods. You drink water and eliminate all beverages, except green tea and coconut water.
My challenge was to cut down on lentils, yogurt, fruits, home-made roti (bread) and the afternoon latte, while introducing eggs and meat back into my diet. Here’s what my diet looked like: Continue reading
Shift your mood in 30 seconds or less
We all have those moments when we feel low, unhappy or a bit depressed. Somebody said something that hurt. Someone didn’t notice your good work and you felt bad. Your actions didn’t produce the desired results, and you got depressed. The problem with such feelings is the negative cycle they create, so it’s important that you quickly reverse the emotions. There are many ways to do that, but the one that takes the least amount of time and effort is gratefulness.
Sit in a quiet place, close your eyes and think of 30 good things in your life that you may be taking for granted e.g.
- Waking up alive in the morning – thousands die every day
- Seeing everyone else in the family also waking up alive and safe – no disasters
- Having running water for brushing, shave and shower – millions in the world don’t
- Having a choice of hot or cold or warm water for shower
- Wearing nice clothes, with lots of choices and matching shoes and bag and jewelry
- Eating breakfast and other meals – millions are starving to death
- A job to go to – how many are jobless in your city/country? Continue reading
The power of three words or less
All of us have experienced the positive feeling when someone says something nice to us and we know they mean it. A genuine compliment or appreciation often takes 2-3 words but can result in instant happiness and an immediate shift in your mood. Here’s a list of some of those 2-3 word phrases that can change somebody’s life, even if for a few hours or days – of course, you can’t use all of these with everyone:
- Thank you
- Appreciate it
- Great job
- Fantastic service
- Excellent idea
- Nice shirt / shoes / bag…
- You look gorgeous / pretty / young…
- You’re so kind / thoughtful / amazing…
- You’re the best
- I love you
I think someone’s quality of life and level of happiness can be measured in the number of compliments they give and receive. What was your last compliment?
“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” -Leo Buscaglia
Your body language affects your own mind and behavior too!
Did you know: Our body (how we sit, stand, walk, and our facial expressions) changes our minds; our mind changes our behavior; our behavior changes our outcomes.
It’s something I first learnt from ‘Awaken the Giant Within’ by Anthony Robbins – more from his talk than from the book. I’ve been applying, and teaching this principle in all sales/motivational training programs. It’s not only relevant at work, but in all communications with others and ourselves. And now Amy Cuddy’s research on body language reinforces the concept further: that we can change other people’s perceptions — and even our own body chemistry — simply by changing body positions. Whether you are familiar with the concept or not, please stop and watch this inspiring video from TED…
Happy New Week! Free iCard for you…
Download free iCards (inspiration cards) here. And what’s Happy New Week?
How to achieve big goals with small steps
When I started swimming this summer after almost a year’s break, I could barely do two lengths at a time. Disappointed with my fitness level, I set myself a goal to do 25 lengths (625 meters), without a break, before the season was over. I had six months to achieve the goal but the voices from inside said ‘that’s too hard’, ‘but you are traveling half the time’, ‘why not 20 lengths that I used to do comfortably?’
My only response to the voices was: ‘Small steps towards big goals’. It’s a principle that has always worked for me, and for many others that I have shared it with. It’s a simple principle:
- Break it down: Whether the goal is about weight loss, savings or achieving sales targets, it gets easier once you break it down into small, manageable pieces. These can be monthly/weekly milestones or weekly/daily action steps. My dream of writing a book only materialized when I committed to write one chapter every weekend – I had the book ready in two years (100 chapters in 100 weeks).
- Stay focused: Once the goal is broken down, only focus on the small steps instead of worrying about the big goal. For example, focus on losing 1kg per week instead of worrying about 20kgs in five months. Or meeting one prospect a day to close one order a week, rather than the seemingly huge annual sales target.
- Persist: Don’t give up on the goal, or the action steps. Even if you don’t see the results, or even if the results are not so obvious. You may go through a week without losing 1kg despite the diet and exercise, but carry on the next week and the next. Professional salespeople know this very well – zero order this week often means two orders next week, as long as you continue to see new prospects every day. The more goals you give up on, the harder it will be to set new goals.
Most importantly, we must understand the difference between a wish/dream and a goal: A goal is specific and has a deadline. ‘I wish I could swim like that guy’ or ‘I need to improve my stamina’ is not the same as ‘I will swim 25 lengths in one go, before the end of October.’
In summary: Pick one thing from your wish list. Convert it into a six-month goal. Break it down into monthly milestones and daily or weekly action steps. Start the action; don’t give up. Every goal achieved will give you more confidence in yourself and the principle.
“If you hear a voice within you say, ‘you cannot paint’, then by all means paint. And that voice will be silenced.” -Van Gogh
PS. I did my 25 lengths today. Next goal: 1km swim before the end of the year.
[Photo during River Li cruise with Salma – another one of the important goals achieved this month]
Inspirational eCard for free download
These eCards are made using my own photos, and are free to download and share. Some more here.
5 reasons why I travel solo sometimes
Same time last week, I was struggling with my translation app while chatting to a local family over dinner, overlooking the quiet Dongjiang Lake in a remote area of China, called Chenzhou. The family owned the small hotel I was staying in. I had no hurry to go back to my room; no plans for the next day or the day after. I was discovering the joys of traveling solo.
For most of my life, I believed traveling alone for leisure/holiday could not be fun. I even let go of many opportunities to see new places just because I didn’t have company. Sometimes the idea seemed very selfish, considering that I have a wonderful family I love to travel with. But my first solo trip to New Zeeland changed it all. I realized the benefits of traveling alone and have never missed an opportunity. After my trip to Chenzhou, a couple of friends asked me how could I travel alone to such places. And that inspired this post, which answers the why instead of how:
- It’s easy to pick any place you want if you don’t have to worry about the preferences of your companion(s). If the journey, place or the experience turns out to be a disaster, you don’t have anyone else to blame. I would have never picked Chenzhou of all the places!
- You can freely experiment destinations, modes of travel, accommodations that you have never tried before, knowing that you wouldn’t be ‘ruining’ someone else’s trip. The amazing train journey in China was a result of such an experiment.
- You are more likely to engage in conversations with fellow travelers during the journey, and with locals during your time on the ground. These conversations tell you more about the people and place than any guide book or the tripAdvisor.com
- You can make your own spontaneous plans. I was up at 5:30 and out by 6, hiking up a trail I knew nothing about, discovering the waterfalls the local family had mentioned. It was truly a path only walked by the locals living on the other side of the mountains.
- Traveling solo gives you time with yourself – to think, meditate, find answers or new questions, or just enjoy the beauty of the world in quiet solitude. The half an hour I spent sitting quietly at this pagoda seemed like an eternity. It was one of the toughest things to just sit and not do anything, but also the most rewarding and memorable part of the trip.
I am all in favor of enjoying holidays with family and friends, which can be great fun and some of the best bonding experiences. But traveling solo has its own joys that you must experience.
Please share your experience if you have traveled solo, or your fears if you haven’t. These eCards were part of an inspiration during the same trip. Check them out and let me know what you think.
It’s possible to lose 140 lbs in 10 months!
This video has had millions of hits on YouTube. In a couple of other videos, the trainer has confirmed that Arther had to change his diet a lot, apart from the yoga. Some people are asking about the diet or exercise program; some are asking whether or not Arther can maintain his weight. To me, this just shows the power of belief and the human will.
Please share with anyone who needs some inspiration.
10 life lessons by Einstein
- Follow Your Curiosity: “I have no special talent. I am only passionately curious.”
- Perseverance is Priceless: “It’s not that I’m so smart; it’s just that I stay with problems longer.”
- Focus on the Present: “Any man who can drive safely while kissing a pretty girl is simply not giving the kiss the attention it deserves.”
- The Imagination is Powerful: “Imagination is everything. It is the preview of life’s coming attractions. Imagination is more important than knowledge.”
- Make Mistakes: “A person who never made a mistake never tried anything new.”
- Live in the Moment: “I never think of the future – it comes soon enough.”
- Create Value: “Strive not to be a success, but rather to be of value.”
- Don’t be repetitive: “Insanity: doing the same thing over and over again and expecting different results.”
- Knowledge Comes From Experience: “Information is not knowledge. The only source of knowledge is experience.”
- Learn the Rules and Then Play Better: “You have to learn the rules of the game. And then you have to play better than anyone else.” Source: Paolo Coelho’s blog
[Photo of an amazing flower during a recent hike in Hong Kong]
5 inspiring quotes by Leo Buscaglia
Don’t spend your precious time asking, ‘Why isn’t the world a better place?’ It will only be time wasted. The question to ask is ‘How can I make it better?’ To that there is an answer.- The easiest thing to be in the world is you. The most difficult thing to be is what other people want you to be. Don’t let them put you in that position.
- Too often, we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.
- Ancient Egyptians believed that upon death they would be asked two questions and their answers would determine whether they could continue their journey in the afterlife. The first question was, ‘Did you bring joy?’ The second was, ‘Did you find joy?’
- A wonderful realization will be the day you realize that you are unique in the entire world. There is nothing that is an accident. You are a special combination for a purpose – and don’t let them tell you otherwise… only you can fulfill that tiny space that is yours.
If haven’t read or heard Leo Buscaglia, please search for his talks on YouTube. His lectures on love and living are extremely motivational!
[Photo of the Bride’s Pool Waterfalls in Hong Kong, taken last week]
Read more inspiring pieces and quotes in my book, Dhinchak Life
Nelson Mandela’s words of wisdom
Have you ever been inspired by Nelson Mandela’s stories of the struggle for freedom, his perseverance over the 27 years in prison, his reforms during presidency, or the 250 awards he received over the last 40 years? You can read more about his inspiring life in his book, Long Walk to Freedom, or in this summary at Wikipedia. Today is Mandela’s 94th birthday, and the Nelson Mandela’s International Day. Here’s my selection of ten quotes by Mandela, starting with the one I find the most inspiring:
- There is no passion to be found playing small – in settling for a life that is less than the one you are capable of living.
- A good head and a good heart are always a formidable combination.
- After climbing a great hill, one only finds that there are many more hills to climb.
- Does anybody really think that they didn’t get what they had because they didn’t have the talent or the strength or the endurance or the commitment?
- Education is the most powerful weapon which you can use to change the world.
- If you want to make peace with your enemy, you have to work with your enemy. Then he becomes your partner.
- It always seems impossible until its done.
- Money won’t create success, the freedom to make it will.
- There can be no keener revelation of a society’s soul than the way in which it treats its children.
- We must use time wisely and forever realize that the time is always ripe to do right.
Which one did you like best?
[Photo of Cape Town City Hall, taken during my trip in December 2011. This is where Mandela gave his first public speech after being released from the prison.] Another related post.
[A year ago on Mush’s blog] Keeping promises
[Here’s the original post a year ago on this blog]
This post is inspired by someone I met today in Colombo. When he decided to move back to Sri Lanka from the Middle East 15 years ago, his wife wasn’t too happy with the decision. She loved Dubai too much. This man promised his wife that he’ll bring her to Dubai for at least ten days every year. And he hasn’t missed a year since. He told me it was difficult at times to take the ten days off because of work pressure, or other priorities, ‘but a promise is a promise’.
How often do we sabotage our relationships, health, productivity, talent, dreams… by not fulfilling the commitments that we make to ourselves or others. Whether big or small, every broken promise adds up to create an unhappy situation. Some of the most commonly broken promises I can think of:
- To our loved ones: I’ll call you back in a minute. I’ll do it during the weekend. I’ll be there for the… (birthday party or the game or the parent-teacher meeting). We’ll take a vacation this year.
- To our kids: We’ll read it tonight. Yes, I’ll help with your math. I’ll fix it tomorrow. We’ll go there during the weekend.
- At work: I am working on it. I’ll email you today. I’ll clean up my desk. I’ll call you back. I’ll learn the new… (skill, system, program, equipment) soon.
- To ourselves: I’ll start exercising. I’ll read that book. I’ll eat healthy. I’m off desserts. I quit coffee. I’ll wake up earlier. I’ll clean up. I’ll volunteer. I’ll start saving.
And I am as guilty as anybody else. What about you? Let’s promise to keep our promises!
[Photo during a take-off from Hong Kong last week – totally unrelated to the topic, of course]
Read more about self motivation in my new book: Dhinchak Life
What’s a 3-day monk?
I learnt a new phrase today: Being a 3-day monk. It’s a direct translation of a Japanese term, “Mikka Bouzu” (me-kah boh-zu). A 3-day monk is a person who starts a new project with a lot of commitment and passion, only to give it up soon and move on to something else. It could be a new diet plan, exercise routine, language course, music lesson, quitting a bad habit, starting a good habit… anything that takes time and consistency to be effective.
We are all guilty of being a 3-day monk for one thing or the other. Why do we quit so easily? Why is it so difficult to pursue anything with consistency? What would it take to be a 30-day or 300-day monk?
[Photo of a Shaolin Monk demonstrating his superior balancing skills learnt over years of practice]
PS. My first book, Dhinchak Life, was written over a period of two years – one piece per week.
Two ways of not achieving your goals
- Not starting at all.
- Not going all the way.
[Photo during one of the McLehose Trails in Hong Kong]
Find more inspiration in my new book: Dhinchak Life
Mush Panjwani 