#i am putting a normal amount of effort into the substitute's win. just a regular amount

[moth-yknowtheartist]

WATCHERWEEN 2024 PROPAGANDA

[THE SUBSTITUTE: THE BEST CANDIDATE YOU GOT! 2024]

VOTE HERE!! FOR THE HOLOGRAM PROFESSOR

A fan favorite since his debut in December of 2022, the Substitute has captured hearts of Watcherinas around the world with his morbid motivations, his catchy ditty, and technological themes. Plus, who doesn't love a doppelganger, an imposter!!

If you're not one of the many sold already on this charming little blue bastard, look no further than the reasons below for why he should get YOUR vote over God:

1. The Substitute is an ACTIVE candidate, ready to shape the world!! While God slept the centuries away in S5, the Substitute was working HARD to outbid Ryan for the genie lamp and work toward stealing Ryan's skin! How determined!!

2. The Substitute is JUST LIKE YOU, with very human goals! God is charming, but is ultimately so disconnected from the plights of man that he amuses himself with dancing them to death or drowning them in molasses- silly, but no real purpose other than a good time! The Substitute, on the other hand, has sympathetic goals- while stealing someone's skin is obviously bad, can we not empathize with his ultimate goal of wanting to experience corporeality, wanting to taste jellybeans, wanting to obtain his OWN life, by any means necessary? Can we all not empathize with the need for something more than what we are now?

3. The Substitute is CUNNING and RESOURCEFUL! While he is ultimately much less successful in his goals than God, think of the power discrepancy here!! God has the powers of the universe at his disposal, needing to do little more than lift a finger to make his dreams come true. The Substitute, however, must scheme extensively to reach his goals- and scheme he does! To be able to pull strings in such a way to fly under the radar as The Professor for an entire season, obtain the lamp, and capture and nearly overpower a man surely 10 times his size requires a sharp wit, and this hologram sure is SHARP!!

4. The Substitute's song is a BANGER!! Now, don't get me wrong here- I LOVE God's songs, and he even has the advantage of having two, both bangers!! The songs are both of great quality, but let's look at the stats here:

in total, across 2 whole songs, God's musical numbers only account for about 2 minutes and 21 seconds. The Substitute, on the other hand?

THREE MINUTES AND 32 SECONDS, IN HIS DEBUT NUMBER!! And God's been around since the second episode- in ONE season with ONE number, the Substitute already has him beat!

5. The Substitute is the KING of DRAMA!! He puts EFFORT into his season 5 scheme, playing the part with a total of FOUR DIFFERENT SPECIAL GUEST FORMS AND MUSICAL NUMBERS! I'm not counting these numbers into his above musical number minute count, as his other forms during this season are running separately- but you certainly can't call the Substitute uninspired.

6. PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE PLEASE

Ready to ensure the Substitute's rightly deserved victory? Head on down to @watcherwiki and vote in the GOD VS HOLOGRAM PROFESSOR bracket, OR click the link and: VOTE HERE!

[paleorecipecookbook]

Changing Habits? You Need to Shrink the Change

Whatever your objective, kudos for planning to improve your health and well-being. But do you know how to set yourself up for success? When it comes to making changes, should you think big or start small?

The answer may surprise you in our aim-high culture, yet decades of research have made it clear: you’re more likely to achieve your goals when they’re small and attainable. It’s humble, incremental shifts that truly help you alter long-held habits. Read on to learn how to “shrink the change” you hope to make in the coming months.

Want to keep your New Year’s resolutions? Try shrinking the change! Find out how to shrink big changes into manageable steps and get a free activity handout to help. #healthylifestyle #changeagent #chriskresser

Forget Willpower—Here’s a Better Method for Changing Your Habits

If you believe that the key to changing an unhealthy habit is to grit your teeth and tap into an elusive thing called willpower, then you’re falling into an age-old trap—one that trips up even the most determined individuals.

When asked, many people regularly cite lack of self-control as the number-one reason they don’t follow through on lifestyle changes like eating right and exercising. (1) And yet the science shows that when it comes to changing your behavior, willpower isn’t as important as you might think—and it can even sabotage your efforts.

For example, past studies have found that people who say they have excellent self-discipline hardly use the skill: they simply don’t put themselves in positions in which they need to call on self-control in the first place. For example, they don’t white-knuckle their way into resisting candy bars or bags of chips. They just don’t keep this stuff around to tempt them. (2, 3)

Piggybacking on these findings, recent research adds that those who do actually exert willpower aren’t necessarily more likely to accomplish their goals compared to those who don’t use willpower. Once again, it’s people who experience fewer temptations overall (who strive not to be tempted, versus not to act on temptation) who are more successful. (4, 5, 6) And here’s another strike against willpower: in this particular study, participants who exercised more self-control reported feeling exhausted from doing so.

This latter finding hits on a growing body of research into “willpower depletion,” the idea that willpower is a limited resource, one that becomes weaker and less reliable the more you tap into it. Think of self-control like a cell phone battery that charges while you rest; it’s full when you wake up, but runs down over the day. Willpower appears to literally drain your brain, negatively impacting cognition and functioning and thus your chances of meeting your goals. (And unlike a battery, you can’t just “recharge” your willpower overnight.) (7)

Your Strategy Instead? Think Small—Really, Really Small

As I see it, then, the best way to address the challenge of any big behavior change is to shrink the change down into small goals. That way, when it comes time to take action, willpower doesn’t even enter the equation.

How small am I talking? Ridiculously small. You want your goal to be entirely doable.

Take this example. Say your overall aim is to reduce stress through a meditation practice. Instead of thinking, “Starting now I’m going to devote one hour a day to meditation practice,” start much (much) smaller. Your small steps for getting there might look something like this:

Find a space in my house conducive to meditation. (If needed, the next goal could be to spruce up or reorganize the space.)

Buy a meditation cushion.

Download a meditation app, such as Headspace.

Use the app one day this week to meditate for one minute at a time.

Use the app two days next week to meditate for two minutes each time.

Keep going until you’ve worked your way up to regular, longer meditation sessions. Eventually, you’ll no longer need any guided help, and you’ll have built a new habit.

Here are some other ideas.

Big change: Be less sedentary and more physically active. (Hint: “Go to the gym five days a week” is likely too big)

Small goals: 

Buy a pedometer or fitness tracker this week

Take 2,000 steps a day next week by taking the stairs, taking walking breaks at work, and parking farther away

Call a friend and schedule a 30-minute walk in the next three days

Take that 30-minute walk

Big change: Get more sleep. (Hint: “Get to bed an hour earlier every night” is perhaps too big)

Small goals:

Start turning off electronics and dimming the lights half an hour to an hour before bedtime

Go to bed five minutes earlier than normal this week

Go to bed 10 minutes earlier than normal next week

Big change: Eat better. (Hint: “Cut out all fried foods and sweets” may be too big for you)

Small goals: 

Drink black coffee one day this week

Swap one fast-food breakfast this week for a homemade omelet

Try one new vegetable in the next two days

Notice something about these examples? They’re distinct and measurable. (Note the specific amounts, distances, time frames, and so on.) That’s because this strategy for behavior-change success isn’t only about making small goals—it’s also about tracking those goals and celebrating every incremental win.

As humans, we tend to focus on what’s wrong rather than what’s right. Making your progress visible and recognizing your victories fuels hope that you will accomplish what you’ve set out to.

Try This: Shrink the Change for Your Next Big Goal

Before you read any further, I want you to try this out for yourself. Get out a pen and piece of paper and take a moment to practice shrinking the change while it’s fresh in your mind.

First, select one behavior change you’d like to make for yourself within the next 30 days. List the small, concrete, and doable steps you can take to achieve this change. Try to limit yourself to just a few steps; don’t get bogged down listing everything at once.

Finally, for the steps you’ve outlined, list how you will track and celebrate each goal you accomplish.

Ready to practice? Enter your email to join my newsletter and download your free handout to help you shrink the change!

[gravityform id="16" title="false" description="false" ajax="true"]

Why Shrinking the Change Produces Lasting Results

When you set small goals, track them, and honor your achievements, you build the momentum and confidence needed to fulfill your larger mission. And checking off accomplishments just feels good, doesn’t it? Ever wondered why?

When you deliver on a promise to yourself, your brain essentially rewards you by releasing the “feel good” neurotransmitter dopamine, which is responsible for pleasure, learning, and motivation. You experience greater concentration and the desire to re-experience the activity that triggered the dopamine release. (8, 9)

This is precisely why shrinking the change works: with each win, dopamine rewires your brain for continued success. Conversely, each time you fail, you deplete your brain of dopamine. Put another way, the brain learns from success, not failure.

Science bears this out. In an MIT study involving monkeys who were trained to view and then choose certain images from a computer screen and get a reward when they picked the “correct” answer, when the animals—whose brain activity was being monitored—were right, they received a positive brain signal that was the equivalent of a “great job!” high five, along with the reward.

Furthermore, the neural stimulation from choosing the correct image spurred the monkeys on, and with their focus sharpened, they were likely to get the next answer right. After an error, however, there was little change in their brain activity. The monkeys—like us—learned from their successes, and not their failures. (10)

The Big Picture: Better Habits Make for Better Health

The small goals that lead to a successful reversal of unwise habits have far from a modest impact on your health. In fact, behavior change may be the single-most important way you can prevent and reverse chronic disease.

As I’ve written before, we now know that our genes are not our destiny and that environment—including the lifestyle choices we make—is the primary driver of health and longevity. The five most important behaviors for preventing chronic illness are:

Not smoking

Exercising regularly

Drinking moderately, or not at all

Maintaining a healthy body weight

Getting enough sleep

Shockingly, according to the CDC, only 6.5 percent of Americans practice all five habits, which could explain the meteoric rise in chronic disease. (11)

A recent Harvard study looked at these habits’ impact on longevity (with healthy diet substituted for enough sleep). Researchers found that men who followed all five habits could add an average of 12 years to their life; for women who did the same, that number jumped to 14. Participants experienced a decrease in mortality from cancer and cardiovascular disease, in particular. (12)

Making It Stick: Get the Help of a Health Coach

Even when you set small, manageable goals, meeting them—and sticking with the resulting changes for the long haul—won’t always be easy. I encourage you to seek the support of a health coach as part of your Functional Medicine care team. A health coach will walk with you through the process of behavior change and encourage you every step of the way.

Health coaches are uniquely qualified for this supportive role. They are highly trained in human behavior, motivation, and health, and they embrace a variety of strategies—like shrinking the change—to help guide you while you’re changing your habits. They don’t follow the typical “expert” model that’s so common in healthcare. Instead, they partner with you to understand your current condition, flesh out your goals, create doable objectives, and hold you accountable.

And because of their approach, you get results. In one of many studies on the impressive success rates attributable to health coaching, coached obese individuals were more likely to have lost at least 5 percent of their body weight up to 24 months after completing a coaching program than those who did not have intervention. (13)

Working with a health coach can help you achieve lasting change here. (And if you’re interested in becoming a health coach yourself, check out my ADAPT Health Coach Training Program.)

The take-home message: Society may tell you to shoot for the stars, but it’s perfectly okay—and actually advisable when it comes to changing your habits—to aim for what’s within reach. Small goals will help you achieve seemingly small behavioral changes that add up to big benefits for your health.

Now, I’d like to hear what you think. What habits are you trying to change, and what small steps can you take to help you reach your goals? Comment below and share your story!

The post Changing Habits? You Need to Shrink the Change appeared first on Chris Kresser.

Source: http://chriskresser.com January 01, 2019 at 02:02PM

[edsenger]

Changing Habits? You Need to Shrink the Change

Whatever your objective, kudos for planning to improve your health and well-being. But do you know how to set yourself up for success? When it comes to making changes, should you think big or start small?

The answer may surprise you in our aim-high culture, yet decades of research have made it clear: you’re more likely to achieve your goals when they’re small and attainable. It’s humble, incremental shifts that truly help you alter long-held habits. Read on to learn how to “shrink the change” you hope to make in the coming months.

Want to keep your New Year’s resolutions? Try shrinking the change! Find out how to shrink big changes into manageable steps and get a free activity handout to help. #healthylifestyle #changeagent #chriskresser

Forget Willpower—Here’s a Better Method for Changing Your Habits

If you believe that the key to changing an unhealthy habit is to grit your teeth and tap into an elusive thing called willpower, then you’re falling into an age-old trap—one that trips up even the most determined individuals.

When asked, many people regularly cite lack of self-control as the number-one reason they don’t follow through on lifestyle changes like eating right and exercising. (1) And yet the science shows that when it comes to changing your behavior, willpower isn’t as important as you might think—and it can even sabotage your efforts.

For example, past studies have found that people who say they have excellent self-discipline hardly use the skill: they simply don’t put themselves in positions in which they need to call on self-control in the first place. For example, they don’t white-knuckle their way into resisting candy bars or bags of chips. They just don’t keep this stuff around to tempt them. (2, 3)

Piggybacking on these findings, recent research adds that those who do actually exert willpower aren’t necessarily more likely to accomplish their goals compared to those who don’t use willpower. Once again, it’s people who experience fewer temptations overall (who strive not to be tempted, versus not to act on temptation) who are more successful. (4, 5, 6) And here’s another strike against willpower: in this particular study, participants who exercised more self-control reported feeling exhausted from doing so.

This latter finding hits on a growing body of research into “willpower depletion,” the idea that willpower is a limited resource, one that becomes weaker and less reliable the more you tap into it. Think of self-control like a cell phone battery that charges while you rest; it’s full when you wake up, but runs down over the day. Willpower appears to literally drain your brain, negatively impacting cognition and functioning and thus your chances of meeting your goals. (And unlike a battery, you can’t just “recharge” your willpower overnight.) (7)

Your Strategy Instead? Think Small—Really, Really Small

As I see it, then, the best way to address the challenge of any big behavior change is to shrink the change down into small goals. That way, when it comes time to take action, willpower doesn’t even enter the equation.

How small am I talking? Ridiculously small. You want your goal to be entirely doable.

Take this example. Say your overall aim is to reduce stress through a meditation practice. Instead of thinking, “Starting now I’m going to devote one hour a day to meditation practice,” start much (much) smaller. Your small steps for getting there might look something like this:

Find a space in my house conducive to meditation. (If needed, the next goal could be to spruce up or reorganize the space.)

Buy a meditation cushion.

Download a meditation app, such as Headspace.

Use the app one day this week to meditate for one minute at a time.

Use the app two days next week to meditate for two minutes each time.

Keep going until you’ve worked your way up to regular, longer meditation sessions. Eventually, you’ll no longer need any guided help, and you’ll have built a new habit.

Here are some other ideas.

Big change: Be less sedentary and more physically active. (Hint: “Go to the gym five days a week” is likely too big)

Small goals: 

Buy a pedometer or fitness tracker this week

Take 2,000 steps a day next week by taking the stairs, taking walking breaks at work, and parking farther away

Call a friend and schedule a 30-minute walk in the next three days

Take that 30-minute walk

Big change: Get more sleep. (Hint: “Get to bed an hour earlier every night” is perhaps too big)

Small goals:

Start turning off electronics and dimming the lights half an hour to an hour before bedtime

Go to bed five minutes earlier than normal this week

Go to bed 10 minutes earlier than normal next week

Big change: Eat better. (Hint: “Cut out all fried foods and sweets” may be too big for you)

Small goals: 

Drink black coffee one day this week

Swap one fast-food breakfast this week for a homemade omelet

Try one new vegetable in the next two days

Notice something about these examples? They’re distinct and measurable. (Note the specific amounts, distances, time frames, and so on.) That’s because this strategy for behavior-change success isn’t only about making small goals—it’s also about tracking those goals and celebrating every incremental win.

As humans, we tend to focus on what’s wrong rather than what’s right. Making your progress visible and recognizing your victories fuels hope that you will accomplish what you’ve set out to.

Try This: Shrink the Change for Your Next Big Goal

Before you read any further, I want you to try this out for yourself. Get out a pen and piece of paper and take a moment to practice shrinking the change while it’s fresh in your mind.

First, select one behavior change you’d like to make for yourself within the next 30 days. List the small, concrete, and doable steps you can take to achieve this change. Try to limit yourself to just a few steps; don’t get bogged down listing everything at once.

Finally, for the steps you’ve outlined, list how you will track and celebrate each goal you accomplish.

Ready to practice? Enter your email to join my newsletter and download your free handout to help you shrink the change!

[gravityform id="16" title="false" description="false" ajax="true"]

Why Shrinking the Change Produces Lasting Results

When you set small goals, track them, and honor your achievements, you build the momentum and confidence needed to fulfill your larger mission. And checking off accomplishments just feels good, doesn’t it? Ever wondered why?

When you deliver on a promise to yourself, your brain essentially rewards you by releasing the “feel good” neurotransmitter dopamine, which is responsible for pleasure, learning, and motivation. You experience greater concentration and the desire to re-experience the activity that triggered the dopamine release. (8, 9)

This is precisely why shrinking the change works: with each win, dopamine rewires your brain for continued success. Conversely, each time you fail, you deplete your brain of dopamine. Put another way, the brain learns from success, not failure.

Science bears this out. In an MIT study involving monkeys who were trained to view and then choose certain images from a computer screen and get a reward when they picked the “correct” answer, when the animals—whose brain activity was being monitored—were right, they received a positive brain signal that was the equivalent of a “great job!” high five, along with the reward.

Furthermore, the neural stimulation from choosing the correct image spurred the monkeys on, and with their focus sharpened, they were likely to get the next answer right. After an error, however, there was little change in their brain activity. The monkeys—like us—learned from their successes, and not their failures. (10)

The Big Picture: Better Habits Make for Better Health

The small goals that lead to a successful reversal of unwise habits have far from a modest impact on your health. In fact, behavior change may be the single-most important way you can prevent and reverse chronic disease.

As I’ve written before, we now know that our genes are not our destiny and that environment—including the lifestyle choices we make—is the primary driver of health and longevity. The five most important behaviors for preventing chronic illness are:

Not smoking

Exercising regularly

Drinking moderately, or not at all

Maintaining a healthy body weight

Getting enough sleep

Shockingly, according to the CDC, only 6.5 percent of Americans practice all five habits, which could explain the meteoric rise in chronic disease. (11)

A recent Harvard study looked at these habits’ impact on longevity (with healthy diet substituted for enough sleep). Researchers found that men who followed all five habits could add an average of 12 years to their life; for women who did the same, that number jumped to 14. Participants experienced a decrease in mortality from cancer and cardiovascular disease, in particular. (12)

Making It Stick: Get the Help of a Health Coach

Even when you set small, manageable goals, meeting them—and sticking with the resulting changes for the long haul—won’t always be easy. I encourage you to seek the support of a health coach as part of your Functional Medicine care team. A health coach will walk with you through the process of behavior change and encourage you every step of the way.

Health coaches are uniquely qualified for this supportive role. They are highly trained in human behavior, motivation, and health, and they embrace a variety of strategies—like shrinking the change—to help guide you while you’re changing your habits. They don’t follow the typical “expert” model that’s so common in healthcare. Instead, they partner with you to understand your current condition, flesh out your goals, create doable objectives, and hold you accountable.

And because of their approach, you get results. In one of many studies on the impressive success rates attributable to health coaching, coached obese individuals were more likely to have lost at least 5 percent of their body weight up to 24 months after completing a coaching program than those who did not have intervention. (13)

Working with a health coach can help you achieve lasting change here. (And if you’re interested in becoming a health coach yourself, check out my ADAPT Health Coach Training Program.)

The take-home message: Society may tell you to shoot for the stars, but it’s perfectly okay—and actually advisable when it comes to changing your habits—to aim for what’s within reach. Small goals will help you achieve seemingly small behavioral changes that add up to big benefits for your health.

Now, I’d like to hear what you think. What habits are you trying to change, and what small steps can you take to help you reach your goals? Comment below and share your story!

The post Changing Habits? You Need to Shrink the Change appeared first on Chris Kresser.

Changing Habits? You Need to Shrink the Change published first on https://brightendentalhouston.weebly.com/

[shapesnnsizes]

Changing Habits? You Need to Shrink the Change

Whatever your objective, kudos for planning to improve your health and well-being. But do you know how to set yourself up for success? When it comes to making changes, should you think big or start small?

The answer may surprise you in our aim-high culture, yet decades of research have made it clear: you’re more likely to achieve your goals when they’re small and attainable. It’s humble, incremental shifts that truly help you alter long-held habits. Read on to learn how to “shrink the change” you hope to make in the coming months.

Want to keep your New Year’s resolutions? Try shrinking the change! Find out how to shrink big changes into manageable steps and get a free activity handout to help. #healthylifestyle #changeagent #chriskresser

Forget Willpower—Here’s a Better Method for Changing Your Habits

If you believe that the key to changing an unhealthy habit is to grit your teeth and tap into an elusive thing called willpower, then you’re falling into an age-old trap—one that trips up even the most determined individuals.

When asked, many people regularly cite lack of self-control as the number-one reason they don’t follow through on lifestyle changes like eating right and exercising. (1) And yet the science shows that when it comes to changing your behavior, willpower isn’t as important as you might think—and it can even sabotage your efforts.

For example, past studies have found that people who say they have excellent self-discipline hardly use the skill: they simply don’t put themselves in positions in which they need to call on self-control in the first place. For example, they don’t white-knuckle their way into resisting candy bars or bags of chips. They just don’t keep this stuff around to tempt them. (2, 3)

Piggybacking on these findings, recent research adds that those who do actually exert willpower aren’t necessarily more likely to accomplish their goals compared to those who don’t use willpower. Once again, it’s people who experience fewer temptations overall (who strive not to be tempted, versus not to act on temptation) who are more successful. (4, 5, 6) And here’s another strike against willpower: in this particular study, participants who exercised more self-control reported feeling exhausted from doing so.

This latter finding hits on a growing body of research into “willpower depletion,” the idea that willpower is a limited resource, one that becomes weaker and less reliable the more you tap into it. Think of self-control like a cell phone battery that charges while you rest; it’s full when you wake up, but runs down over the day. Willpower appears to literally drain your brain, negatively impacting cognition and functioning and thus your chances of meeting your goals. (And unlike a battery, you can’t just “recharge” your willpower overnight.) (7)

Your Strategy Instead? Think Small—Really, Really Small

As I see it, then, the best way to address the challenge of any big behavior change is to shrink the change down into small goals. That way, when it comes time to take action, willpower doesn’t even enter the equation.

How small am I talking? Ridiculously small. You want your goal to be entirely doable.

Take this example. Say your overall aim is to reduce stress through a meditation practice. Instead of thinking, “Starting now I’m going to devote one hour a day to meditation practice,” start much (much) smaller. Your small steps for getting there might look something like this:

Find a space in my house conducive to meditation. (If needed, the next goal could be to spruce up or reorganize the space.)

Buy a meditation cushion.

Download a meditation app, such as Headspace.

Use the app one day this week to meditate for one minute at a time.

Use the app two days next week to meditate for two minutes each time.

Keep going until you’ve worked your way up to regular, longer meditation sessions. Eventually, you’ll no longer need any guided help, and you’ll have built a new habit.

Here are some other ideas.

Big change: Be less sedentary and more physically active. (Hint: “Go to the gym five days a week” is likely too big)

Small goals: 

Buy a pedometer or fitness tracker this week

Take 2,000 steps a day next week by taking the stairs, taking walking breaks at work, and parking farther away

Call a friend and schedule a 30-minute walk in the next three days

Take that 30-minute walk

Big change: Get more sleep. (Hint: “Get to bed an hour earlier every night” is perhaps too big)

Small goals:

Start turning off electronics and dimming the lights half an hour to an hour before bedtime

Go to bed five minutes earlier than normal this week

Go to bed 10 minutes earlier than normal next week

Big change: Eat better. (Hint: “Cut out all fried foods and sweets” may be too big for you)

Small goals: 

Drink black coffee one day this week

Swap one fast-food breakfast this week for a homemade omelet

Try one new vegetable in the next two days

Notice something about these examples? They’re distinct and measurable. (Note the specific amounts, distances, time frames, and so on.) That’s because this strategy for behavior-change success isn’t only about making small goals—it’s also about tracking those goals and celebrating every incremental win.

As humans, we tend to focus on what’s wrong rather than what’s right. Making your progress visible and recognizing your victories fuels hope that you will accomplish what you’ve set out to.

Try This: Shrink the Change for Your Next Big Goal

Before you read any further, I want you to try this out for yourself. Get out a pen and piece of paper and take a moment to practice shrinking the change while it’s fresh in your mind.

First, select one behavior change you’d like to make for yourself within the next 30 days. List the small, concrete, and doable steps you can take to achieve this change. Try to limit yourself to just a few steps; don’t get bogged down listing everything at once.

Finally, for the steps you’ve outlined, list how you will track and celebrate each goal you accomplish.

Ready to practice? Enter your email to join my newsletter and download your free handout to help you shrink the change!

[gravityform id="16" title="false" description="false" ajax="true"]

Why Shrinking the Change Produces Lasting Results

When you set small goals, track them, and honor your achievements, you build the momentum and confidence needed to fulfill your larger mission. And checking off accomplishments just feels good, doesn’t it? Ever wondered why?

When you deliver on a promise to yourself, your brain essentially rewards you by releasing the “feel good” neurotransmitter dopamine, which is responsible for pleasure, learning, and motivation. You experience greater concentration and the desire to re-experience the activity that triggered the dopamine release. (8, 9)

This is precisely why shrinking the change works: with each win, dopamine rewires your brain for continued success. Conversely, each time you fail, you deplete your brain of dopamine. Put another way, the brain learns from success, not failure.

Science bears this out. In an MIT study involving monkeys who were trained to view and then choose certain images from a computer screen and get a reward when they picked the “correct” answer, when the animals—whose brain activity was being monitored—were right, they received a positive brain signal that was the equivalent of a “great job!” high five, along with the reward.

Furthermore, the neural stimulation from choosing the correct image spurred the monkeys on, and with their focus sharpened, they were likely to get the next answer right. After an error, however, there was little change in their brain activity. The monkeys—like us—learned from their successes, and not their failures. (10)

The Big Picture: Better Habits Make for Better Health

The small goals that lead to a successful reversal of unwise habits have far from a modest impact on your health. In fact, behavior change may be the single-most important way you can prevent and reverse chronic disease.

As I’ve written before, we now know that our genes are not our destiny and that environment—including the lifestyle choices we make—is the primary driver of health and longevity. The five most important behaviors for preventing chronic illness are:

Not smoking

Exercising regularly

Drinking moderately, or not at all

Maintaining a healthy body weight

Getting enough sleep

Shockingly, according to the CDC, only 6.5 percent of Americans practice all five habits, which could explain the meteoric rise in chronic disease. (11)

A recent Harvard study looked at these habits’ impact on longevity (with healthy diet substituted for enough sleep). Researchers found that men who followed all five habits could add an average of 12 years to their life; for women who did the same, that number jumped to 14. Participants experienced a decrease in mortality from cancer and cardiovascular disease, in particular. (12)

Making It Stick: Get the Help of a Health Coach

Even when you set small, manageable goals, meeting them—and sticking with the resulting changes for the long haul—won’t always be easy. I encourage you to seek the support of a health coach as part of your Functional Medicine care team. A health coach will walk with you through the process of behavior change and encourage you every step of the way.

Health coaches are uniquely qualified for this supportive role. They are highly trained in human behavior, motivation, and health, and they embrace a variety of strategies—like shrinking the change—to help guide you while you’re changing your habits. They don’t follow the typical “expert” model that’s so common in healthcare. Instead, they partner with you to understand your current condition, flesh out your goals, create doable objectives, and hold you accountable.

And because of their approach, you get results. In one of many studies on the impressive success rates attributable to health coaching, coached obese individuals were more likely to have lost at least 5 percent of their body weight up to 24 months after completing a coaching program than those who did not have intervention. (13)

Working with a health coach can help you achieve lasting change here. (And if you’re interested in becoming a health coach yourself, check out my ADAPT Health Coach Training Program.)

The take-home message: Society may tell you to shoot for the stars, but it’s perfectly okay—and actually advisable when it comes to changing your habits—to aim for what’s within reach. Small goals will help you achieve seemingly small behavioral changes that add up to big benefits for your health.

Now, I’d like to hear what you think. What habits are you trying to change, and what small steps can you take to help you reach your goals? Comment below and share your story!

The post Changing Habits? You Need to Shrink the Change appeared first on Chris Kresser.

[denisalvney]

Changing Habits? You Need to Shrink the Change

Whatever your objective, kudos for planning to improve your health and well-being. But do you know how to set yourself up for success? When it comes to making changes, should you think big or start small?

The answer may surprise you in our aim-high culture, yet decades of research have made it clear: you’re more likely to achieve your goals when they’re small and attainable. It’s humble, incremental shifts that truly help you alter long-held habits. Read on to learn how to “shrink the change” you hope to make in the coming months.

Want to keep your New Year’s resolutions? Try shrinking the change! Find out how to shrink big changes into manageable steps and get a free activity handout to help. #healthylifestyle #changeagent #chriskresser

Forget Willpower—Here’s a Better Method for Changing Your Habits

If you believe that the key to changing an unhealthy habit is to grit your teeth and tap into an elusive thing called willpower, then you’re falling into an age-old trap—one that trips up even the most determined individuals.

When asked, many people regularly cite lack of self-control as the number-one reason they don’t follow through on lifestyle changes like eating right and exercising. (1) And yet the science shows that when it comes to changing your behavior, willpower isn’t as important as you might think—and it can even sabotage your efforts.

For example, past studies have found that people who say they have excellent self-discipline hardly use the skill: they simply don’t put themselves in positions in which they need to call on self-control in the first place. For example, they don’t white-knuckle their way into resisting candy bars or bags of chips. They just don’t keep this stuff around to tempt them. (2, 3)

Piggybacking on these findings, recent research adds that those who do actually exert willpower aren’t necessarily more likely to accomplish their goals compared to those who don’t use willpower. Once again, it’s people who experience fewer temptations overall (who strive not to be tempted, versus not to act on temptation) who are more successful. (4, 5, 6) And here’s another strike against willpower: in this particular study, participants who exercised more self-control reported feeling exhausted from doing so.

This latter finding hits on a growing body of research into “willpower depletion,” the idea that willpower is a limited resource, one that becomes weaker and less reliable the more you tap into it. Think of self-control like a cell phone battery that charges while you rest; it’s full when you wake up, but runs down over the day. Willpower appears to literally drain your brain, negatively impacting cognition and functioning and thus your chances of meeting your goals. (And unlike a battery, you can’t just “recharge” your willpower overnight.) (7)

Your Strategy Instead? Think Small—Really, Really Small

As I see it, then, the best way to address the challenge of any big behavior change is to shrink the change down into small goals. That way, when it comes time to take action, willpower doesn’t even enter the equation.

How small am I talking? Ridiculously small. You want your goal to be entirely doable.

Take this example. Say your overall aim is to reduce stress through a meditation practice. Instead of thinking, “Starting now I’m going to devote one hour a day to meditation practice,” start much (much) smaller. Your small steps for getting there might look something like this:

Find a space in my house conducive to meditation. (If needed, the next goal could be to spruce up or reorganize the space.)

Buy a meditation cushion.

Download a meditation app, such as Headspace.

Use the app one day this week to meditate for one minute at a time.

Use the app two days next week to meditate for two minutes each time.

Keep going until you’ve worked your way up to regular, longer meditation sessions. Eventually, you’ll no longer need any guided help, and you’ll have built a new habit.

Here are some other ideas.

Big change: Be less sedentary and more physically active. (Hint: “Go to the gym five days a week” is likely too big)

Small goals: 

Buy a pedometer or fitness tracker this week

Take 2,000 steps a day next week by taking the stairs, taking walking breaks at work, and parking farther away

Call a friend and schedule a 30-minute walk in the next three days

Take that 30-minute walk

Big change: Get more sleep. (Hint: “Get to bed an hour earlier every night” is perhaps too big)

Small goals:

Start turning off electronics and dimming the lights half an hour to an hour before bedtime

Go to bed five minutes earlier than normal this week

Go to bed 10 minutes earlier than normal next week

Big change: Eat better. (Hint: “Cut out all fried foods and sweets” may be too big for you)

Small goals: 

Drink black coffee one day this week

Swap one fast-food breakfast this week for a homemade omelet

Try one new vegetable in the next two days

Notice something about these examples? They’re distinct and measurable. (Note the specific amounts, distances, time frames, and so on.) That’s because this strategy for behavior-change success isn’t only about making small goals—it’s also about tracking those goals and celebrating every incremental win.

As humans, we tend to focus on what’s wrong rather than what’s right. Making your progress visible and recognizing your victories fuels hope that you will accomplish what you’ve set out to.

Try This: Shrink the Change for Your Next Big Goal

Before you read any further, I want you to try this out for yourself. Get out a pen and piece of paper and take a moment to practice shrinking the change while it’s fresh in your mind.

First, select one behavior change you’d like to make for yourself within the next 30 days. List the small, concrete, and doable steps you can take to achieve this change. Try to limit yourself to just a few steps; don’t get bogged down listing everything at once.

Finally, for the steps you’ve outlined, list how you will track and celebrate each goal you accomplish.

Ready to practice? Enter your email to join my newsletter and download your free handout to help you shrink the change!

[gravityform id="16" title="false" description="false" ajax="true"]

Why Shrinking the Change Produces Lasting Results

When you set small goals, track them, and honor your achievements, you build the momentum and confidence needed to fulfill your larger mission. And checking off accomplishments just feels good, doesn’t it? Ever wondered why?

When you deliver on a promise to yourself, your brain essentially rewards you by releasing the “feel good” neurotransmitter dopamine, which is responsible for pleasure, learning, and motivation. You experience greater concentration and the desire to re-experience the activity that triggered the dopamine release. (8, 9)

This is precisely why shrinking the change works: with each win, dopamine rewires your brain for continued success. Conversely, each time you fail, you deplete your brain of dopamine. Put another way, the brain learns from success, not failure.

Science bears this out. In an MIT study involving monkeys who were trained to view and then choose certain images from a computer screen and get a reward when they picked the “correct” answer, when the animals—whose brain activity was being monitored—were right, they received a positive brain signal that was the equivalent of a “great job!” high five, along with the reward.

Furthermore, the neural stimulation from choosing the correct image spurred the monkeys on, and with their focus sharpened, they were likely to get the next answer right. After an error, however, there was little change in their brain activity. The monkeys—like us—learned from their successes, and not their failures. (10)

The Big Picture: Better Habits Make for Better Health

The small goals that lead to a successful reversal of unwise habits have far from a modest impact on your health. In fact, behavior change may be the single-most important way you can prevent and reverse chronic disease.

As I’ve written before, we now know that our genes are not our destiny and that environment—including the lifestyle choices we make—is the primary driver of health and longevity. The five most important behaviors for preventing chronic illness are:

Not smoking

Exercising regularly

Drinking moderately, or not at all

Maintaining a healthy body weight

Getting enough sleep

Shockingly, according to the CDC, only 6.5 percent of Americans practice all five habits, which could explain the meteoric rise in chronic disease. (11)

A recent Harvard study looked at these habits’ impact on longevity (with healthy diet substituted for enough sleep). Researchers found that men who followed all five habits could add an average of 12 years to their life; for women who did the same, that number jumped to 14. Participants experienced a decrease in mortality from cancer and cardiovascular disease, in particular. (12)

Making It Stick: Get the Help of a Health Coach

Even when you set small, manageable goals, meeting them—and sticking with the resulting changes for the long haul—won’t always be easy. I encourage you to seek the support of a health coach as part of your Functional Medicine care team. A health coach will walk with you through the process of behavior change and encourage you every step of the way.

Health coaches are uniquely qualified for this supportive role. They are highly trained in human behavior, motivation, and health, and they embrace a variety of strategies—like shrinking the change—to help guide you while you’re changing your habits. They don’t follow the typical “expert” model that’s so common in healthcare. Instead, they partner with you to understand your current condition, flesh out your goals, create doable objectives, and hold you accountable.

And because of their approach, you get results. In one of many studies on the impressive success rates attributable to health coaching, coached obese individuals were more likely to have lost at least 5 percent of their body weight up to 24 months after completing a coaching program than those who did not have intervention. (13)

Working with a health coach can help you achieve lasting change here. (And if you’re interested in becoming a health coach yourself, check out my ADAPT Health Coach Training Program.)

The take-home message: Society may tell you to shoot for the stars, but it’s perfectly okay—and actually advisable when it comes to changing your habits—to aim for what’s within reach. Small goals will help you achieve seemingly small behavioral changes that add up to big benefits for your health.

Now, I’d like to hear what you think. What habits are you trying to change, and what small steps can you take to help you reach your goals? Comment below and share your story!

The post Changing Habits? You Need to Shrink the Change appeared first on Chris Kresser.

Changing Habits? You Need to Shrink the Change published first on https://chriskresser.com

[jesseneufeld]

Changing Habits? You Need to Shrink the Change

Whatever your objective, kudos for planning to improve your health and well-being. But do you know how to set yourself up for success? When it comes to making changes, should you think big or start small?

The answer may surprise you in our aim-high culture, yet decades of research have made it clear: you’re more likely to achieve your goals when they’re small and attainable. It’s humble, incremental shifts that truly help you alter long-held habits. Read on to learn how to “shrink the change” you hope to make in the coming months.

Want to keep your New Year’s resolutions? Try shrinking the change! Find out how to shrink big changes into manageable steps and get a free activity handout to help. #healthylifestyle #changeagent #chriskresser

Forget Willpower—Here’s a Better Method for Changing Your Habits

If you believe that the key to changing an unhealthy habit is to grit your teeth and tap into an elusive thing called willpower, then you’re falling into an age-old trap—one that trips up even the most determined individuals.

When asked, many people regularly cite lack of self-control as the number-one reason they don’t follow through on lifestyle changes like eating right and exercising. (1) And yet the science shows that when it comes to changing your behavior, willpower isn’t as important as you might think—and it can even sabotage your efforts.

For example, past studies have found that people who say they have excellent self-discipline hardly use the skill: they simply don’t put themselves in positions in which they need to call on self-control in the first place. For example, they don’t white-knuckle their way into resisting candy bars or bags of chips. They just don’t keep this stuff around to tempt them. (2, 3)

Piggybacking on these findings, recent research adds that those who do actually exert willpower aren’t necessarily more likely to accomplish their goals compared to those who don’t use willpower. Once again, it’s people who experience fewer temptations overall (who strive not to be tempted, versus not to act on temptation) who are more successful. (4, 5, 6) And here’s another strike against willpower: in this particular study, participants who exercised more self-control reported feeling exhausted from doing so.

This latter finding hits on a growing body of research into “willpower depletion,” the idea that willpower is a limited resource, one that becomes weaker and less reliable the more you tap into it. Think of self-control like a cell phone battery that charges while you rest; it’s full when you wake up, but runs down over the day. Willpower appears to literally drain your brain, negatively impacting cognition and functioning and thus your chances of meeting your goals. (And unlike a battery, you can’t just “recharge” your willpower overnight.) (7)

Your Strategy Instead? Think Small—Really, Really Small

As I see it, then, the best way to address the challenge of any big behavior change is to shrink the change down into small goals. That way, when it comes time to take action, willpower doesn’t even enter the equation.

How small am I talking? Ridiculously small. You want your goal to be entirely doable.

Take this example. Say your overall aim is to reduce stress through a meditation practice. Instead of thinking, “Starting now I’m going to devote one hour a day to meditation practice,” start much (much) smaller. Your small steps for getting there might look something like this:

Find a space in my house conducive to meditation. (If needed, the next goal could be to spruce up or reorganize the space.)

Buy a meditation cushion.

Download a meditation app, such as Headspace.

Use the app one day this week to meditate for one minute at a time.

Use the app two days next week to meditate for two minutes each time.

Keep going until you’ve worked your way up to regular, longer meditation sessions. Eventually, you’ll no longer need any guided help, and you’ll have built a new habit.

Here are some other ideas.

Big change: Be less sedentary and more physically active. (Hint: “Go to the gym five days a week” is likely too big)

Small goals: 

Buy a pedometer or fitness tracker this week

Take 2,000 steps a day next week by taking the stairs, taking walking breaks at work, and parking farther away

Call a friend and schedule a 30-minute walk in the next three days

Take that 30-minute walk

Big change: Get more sleep. (Hint: “Get to bed an hour earlier every night” is perhaps too big)

Small goals:

Start turning off electronics and dimming the lights half an hour to an hour before bedtime

Go to bed five minutes earlier than normal this week

Go to bed 10 minutes earlier than normal next week

Big change: Eat better. (Hint: “Cut out all fried foods and sweets” may be too big for you)

Small goals: 

Drink black coffee one day this week

Swap one fast-food breakfast this week for a homemade omelet

Try one new vegetable in the next two days

Notice something about these examples? They’re distinct and measurable. (Note the specific amounts, distances, time frames, and so on.) That’s because this strategy for behavior-change success isn’t only about making small goals—it’s also about tracking those goals and celebrating every incremental win.

As humans, we tend to focus on what’s wrong rather than what’s right. Making your progress visible and recognizing your victories fuels hope that you will accomplish what you’ve set out to.

Try This: Shrink the Change for Your Next Big Goal

Before you read any further, I want you to try this out for yourself. Get out a pen and piece of paper and take a moment to practice shrinking the change while it’s fresh in your mind.

First, select one behavior change you’d like to make for yourself within the next 30 days. List the small, concrete, and doable steps you can take to achieve this change. Try to limit yourself to just a few steps; don’t get bogged down listing everything at once.

Finally, for the steps you’ve outlined, list how you will track and celebrate each goal you accomplish.

Ready to practice? Enter your email to join my newsletter and download your free handout to help you shrink the change!

[gravityform id="16" title="false" description="false" ajax="true"]

Why Shrinking the Change Produces Lasting Results

When you set small goals, track them, and honor your achievements, you build the momentum and confidence needed to fulfill your larger mission. And checking off accomplishments just feels good, doesn’t it? Ever wondered why?

When you deliver on a promise to yourself, your brain essentially rewards you by releasing the “feel good” neurotransmitter dopamine, which is responsible for pleasure, learning, and motivation. You experience greater concentration and the desire to re-experience the activity that triggered the dopamine release. (8, 9)

This is precisely why shrinking the change works: with each win, dopamine rewires your brain for continued success. Conversely, each time you fail, you deplete your brain of dopamine. Put another way, the brain learns from success, not failure.

Science bears this out. In an MIT study involving monkeys who were trained to view and then choose certain images from a computer screen and get a reward when they picked the “correct” answer, when the animals—whose brain activity was being monitored—were right, they received a positive brain signal that was the equivalent of a “great job!” high five, along with the reward.

Furthermore, the neural stimulation from choosing the correct image spurred the monkeys on, and with their focus sharpened, they were likely to get the next answer right. After an error, however, there was little change in their brain activity. The monkeys—like us—learned from their successes, and not their failures. (10)

The Big Picture: Better Habits Make for Better Health

The small goals that lead to a successful reversal of unwise habits have far from a modest impact on your health. In fact, behavior change may be the single-most important way you can prevent and reverse chronic disease.

As I’ve written before, we now know that our genes are not our destiny and that environment—including the lifestyle choices we make—is the primary driver of health and longevity. The five most important behaviors for preventing chronic illness are:

Not smoking

Exercising regularly

Drinking moderately, or not at all

Maintaining a healthy body weight

Getting enough sleep

Shockingly, according to the CDC, only 6.5 percent of Americans practice all five habits, which could explain the meteoric rise in chronic disease. (11)

A recent Harvard study looked at these habits’ impact on longevity (with healthy diet substituted for enough sleep). Researchers found that men who followed all five habits could add an average of 12 years to their life; for women who did the same, that number jumped to 14. Participants experienced a decrease in mortality from cancer and cardiovascular disease, in particular. (12)

Making It Stick: Get the Help of a Health Coach

Even when you set small, manageable goals, meeting them—and sticking with the resulting changes for the long haul—won’t always be easy. I encourage you to seek the support of a health coach as part of your Functional Medicine care team. A health coach will walk with you through the process of behavior change and encourage you every step of the way.

Health coaches are uniquely qualified for this supportive role. They are highly trained in human behavior, motivation, and health, and they embrace a variety of strategies—like shrinking the change—to help guide you while you’re changing your habits. They don’t follow the typical “expert” model that’s so common in healthcare. Instead, they partner with you to understand your current condition, flesh out your goals, create doable objectives, and hold you accountable.

And because of their approach, you get results. In one of many studies on the impressive success rates attributable to health coaching, coached obese individuals were more likely to have lost at least 5 percent of their body weight up to 24 months after completing a coaching program than those who did not have intervention. (13)

Working with a health coach can help you achieve lasting change here. (And if you’re interested in becoming a health coach yourself, check out my ADAPT Health Coach Training Program.)

The take-home message: Society may tell you to shoot for the stars, but it’s perfectly okay—and actually advisable when it comes to changing your habits—to aim for what’s within reach. Small goals will help you achieve seemingly small behavioral changes that add up to big benefits for your health.

Now, I’d like to hear what you think. What habits are you trying to change, and what small steps can you take to help you reach your goals? Comment below and share your story!

The post Changing Habits? You Need to Shrink the Change appeared first on Chris Kresser.

Changing Habits? You Need to Shrink the Change published first on https://drugaddictionsrehab.tumblr.com/

[sunjunkyblog-blog]

How to Photograph Sunrises

I get sunrise photography up every morning routinely. I say automatically, simply because I do not use an alarm clock. One thing inner wakes me up, all the time earlier than sunrise, or one thing external that passes by just on the right time. I roll out of bed, wipe the sleep from my eyes and rumple my hair. I am then ready to go downstairs, get a drink of juice, and get the dog recent sunrise beach photoshoot water.

I discover that doing the identical things every morning maintain me on a good keel in addition to serving some features, ergo the recent water. I examine the climate channel each morning to see the temperature, the wind and the doable cloud cowl additionally, this last point being germane to good image taking potentialities. The temperature dictates sunrise canvas set how many layers I'm going to placed on, particularly in the winter, and the wind helps with that call additionally. I then "layer up" after which lace up the shoes. My canine patiently watches this morning procession, sometimes even enjoying with one in every of her stuffed toys while she waits. I feel that she anticipates what comes subsequent.

Stalking the best image of sunrise We leave the house, sniffing our way along the road the three or so blocks it takes to reach the street operating along the beachfront. At this juncture, the canine completely dictates which way we travel, preferring selection in her walks. We https://www.sunjunky.net/ flip left or right and proceed until she thinks it prudent to cross the road, trying each methods beforehand, and proceed to the beach, profiting from several entry points available. I've to be patient, being sufficiently old to have discovered that one cannot rush a woman.

Relying on the place we're exactly when we entry the seaside, usually there is a gangplank stretching over the scrub brush and then sand at the end. I normally wait until we've reached the seaside correct before releasing the hound. She's always excited to be on the seaside and understand this type of freedom, to romp and sniff what she chooses.

At times, she takes off running as if she'll never cease, but normally does, turning round to see and test my gradual prodding progress. Once I strategy, she'll repeat sunrise canvas painting the method, running full-velocity for awhile, then as soon as again stopping and waiting. The cooler the climate, the more she runs, and often the slower I walk.

We often arrive at the seaside just earlier than sunrise. I watch the climate channel for this info additionally, along with the tides, to try to arrive at the least a few minutes early. This enables me to examine the lighting and potential images that I might take that day, some involving scenery, some not. Most of my photographs are the ocean and the sky, trying always to honor the principles of pictures and shot framing which dictate about a third of the picture exhibiting the sea and two thirds sky.

Occasionally both the ocean or the sky will win out and these proportions might be violated, but only within the identify of creative license. I have a digital digicam with settings on it for sunrise and sunset footage, so I often use these and let the camera dictate the speed and publicity beautiful sunrise stock photos I've found, for the most half, that I'm happy with these photographs, however would possibly experiment in the future. My digital camera is a Fuji Finepix S3200 and I shopped round for features earlier than purchasing.

The precise means of taking good dawn pictures I usually try to take several photographs, ascribing to the idea that higher more than much less. I always hold alert for changing situations, hoping that I am going to seize one thing unique, like the lady strolling her two dogs or the one girl gazing in awe. I've all the time stated that one ought to stay alert as America wants extra lerts. Snapping several footage additionally permits me the chance to put collectively a photographic sequence if significantly good that day. I think I shall concentrate on these for the website in the future.

Whereas I snap footage, my dog could be very patient, one time simply sitting down by my side while I snapped photograph after photograph in a nice sequence. After the solar has risen, my work is finished and I feel that she is aware of that this is Check Out Your URL her time. We often walk more than two miles, getting some good cardio whereas, hopefully, some wonderful footage. Pru, my dog, knows that after we go away the seashore and head home, it's to get her some breakfast and some scorching coffee for me.

I have been walking the beaches of Hilton Head Island since 1989, largely within the morning hours. My neighbor inspired me to start taking pictures of the sunrise and to place them collectively on a web site so that others might get pleasure from them. I wished to explain, as greatest I can, the expertise to my viewers, perhaps setting the stage for them to either visit the island, or to start getting up a little bit earlier to enjoy nature.

Waking up each morning is an exercise the bulk of people who exist in the world really hate. Some individuals, like myself, hate it with a passion! Scaring and jolting myself from a stupendous dream world each morning into a chilly actuality is what regular alarms clocks are great at. However with a bizarre trying and wacky alarm gadget referred to as a sunrise alarm clock, waking up does not should be a horrible experience each morning however something you actually look forward to. In case you do not believe me, carry on reading...

A dawn alarm clock looks like a regular alarm clock however with a bit of weirdness added to it. It has a base and attached to it is a massive dome shaped globe which is capable of pumping out excessive intensity gentle which is considerably brighter than normal globes. The elemental distinction between a regular alarm and a sunrise alarm clock is the former makes use of sound to wake individuals up, whereas the later uses light.

Using gentle as a substitute of sound to awaken in the morning is a way more natural solution to get up. Your body does not like being jolted awake in the morning from sleep. It is a harsh and generally even violent method to get SunJunky up. However with a dawn alarm clock you might be slowly and gently woken with a lightweight which begins off very dim however regularly will get brighter and brighter. Then when it is at it's brightest you will be conscious.

Dawn clocks simulate natural daylight. This is the way your body likes to get up in the morning. When vivid gentle hits your body, chemical substances are produced to cut the production of one other chemical in your body called melatonin. This chemical is liable for sleep and if you are being woken by a daily alarm then melatonin will be current in your physique while you wake up inflicting morning grogginess and irritability.

Vivid gentle sends a sign to your physique to cease producing melatonin because it kick begins chemical substances and endorphins which trigger a much more productive and more healthy transition into being wide awake. Waking up with a sunrise beach photos sunrise alarm clock or daybreak simulator as it is also recognized, will result in you being in a better mood, with better amounts of power, and clarity of mind. This appears like a much better method of waking up don't you assume?

I exploit to go to mattress every night time considering of the ache I would be in when my alarm clock went off in the morning. That nasty beep, beep, beep sound use to hang-out me. The only peace once you wake to this sunset canvas painting diy noise in the morning is to either hit the snooze button and drift off for one more few stunning minutes, before being violently woken up once more, or flip the sound off, rise up and begin your day in a foul temper.

However dawn alarm clocks are different, a lot totally different! Now I wake up easily and naturally. The transition from deep sleep to conscious is a smooth and pleasant course of that does not leave me in a position the place I really feel hooked on hitting the snooze button time and again. As an alternative I wish to get up, get out of bed and start my day because I really feel fantastic. It is so simple as that. This is the fantastic thing about awakening with the help of a dawn alarm clock each morning.

Sunset it the right time to reflect, like seeing your self by way of the sunrays of light at daybreak or by dawn. Mirror by gazing with introspection at your life-model. Can you see your reflection that stares back at you through the waters of the ocean? Do you see what is going on proper in your life? Choose introspectively. The time has arrived to purse additional effort by setting your sights to new heights upon the following dawn! The sun has at all times been such a barometer of time and accomplishment. It's laborious to think about time without pondering of a sundown or dawn!

Yesterday is gone! With the expectation of a new day comes thoughts of the solar rising upon a brand new daybreak. The dying of the day before is now a forlorn conclusion, it's an indisputable fact. There is an keen expectation that arrives with the promise for a brand new start, like the Sun Junky sunrise beach photos new promise skilled by each new sunrise! Daybreak indicates that mourning/morning has come and yesterday's troubles are gone. There is no must mourn or lengthen yesterday's morning any longer than is necessary. Yesterday is gone- POOF- CHAZAM- GONE! YESTERDAY IS GONE, IT'S NOW UP TO NOW!

A new day and a new house is made available to make more time for new thoughts and efforts. Outdated solutions have expired like yesterday, time can not revise or reverse yesterday's troubles or worries. Might the brand new dawn make you extra apprised of the clever ways that new ideas contribute to devising profitable outcomes to your most difficult life conundrums or puzzles.

The sun shines upon everyone equally everyday. It invites a chance for a new beginning and an end to yesterday. Let solar rays come to you with glares of enlightenment in the type of nice ideas, concepts, intentions or plans. Have the data that there's sunny, viable, important, healing power that's granted to you, like a brand new sunrise, with a promise for a contemporary begin!

Be welcoming and engaging when experiencing the flames of changing sunlight and solar rays. Prices are exposing and acquiring options of illumination. Readily grant the help that the Universe offers you with each new sunrise. A brand more information on wikipedia new day is granted for all of humanity, it's up to us to partake of what we need to change or preserve receiving. Don't fall into the insanity of doing the identical things over and over anticipating totally different outcomes!

You gain far more readability by means of your decision to concentrate and attune more to what you need to surpass, understand or have interaction than by in search of to change yesterday. Rehashing and rehearsing your troubles over and over helps nobody.

Choose change every day. Take part and expend extra vitality by taking motion in the direction of your own wishes, life occasions and concentrate on calculated outcomes that you just want to authorize for yourself. Enable and honor alternative ways of pondering. Invite more introspection, correction, renewal and planning sunrise canvas in your way to advancing your ideas. No matter time of day resonates essentially the most or the most effective with your biological clock, take a break, relax and sit nonetheless for a few moments a day. In occasions of stillness,plan to grasp what you plan to perform before the top of the day unfolds.

As you look inside your self, attain closure by what was accomplished yesterday. Ponder and spend time considering. Know what you need to accomplish before the daybreak of a new day, week, month or Sun Junky Social Network 12 months occurs. Hear what your conscience is telling you. Be content material to receive illumination daily, in the best or smallest type, welcome knowledge such as you welcome a heat dawn.

The illumination of a warm sunrise is exciting and invitations CHANGE and PROGRESS. Change is like having wings that fly and soar into the horizon attaining more of what you are hoping for! Find the vantage level of your plans, ideas hop over to this blog and goals. When pondering of the illuminating Son/sun, it is our enlightened method of viewing new opportunities. We are all able to find ways or devising how we want to reach our aspirations after many sunrises have passed us by.

Be assured in the data that there's very important,viable therapeutic power granted to you everyday. Be a optimistic recipient of change, engage the flames of change! All the time search sun rays of hope or change. I encourage you to brazenly get hold of illumination within the type of data. Assist your means to digest better and larger things arranged via change and enlightenment, get pleasure from your new thought process!

Let's benefit from the sundown in the present day and devise a method to meet- that will be really cool and fairly neat too! Get pleasure from the rest of your day and in all methods remember that actions are to be taken at the perfect time of the day, no matter time works best for you. The perfect sunrises and the most superior sunsets are probably the most superb instances to draw inspiration out of your inner talk within the form of your ideas. Considering is based on what you notice has been settled at the end of your day, or so that you can resolve how you intend to engage or change after the subsequent dawn comes upon you once more!