5 Quotes From Famous Coaches That’ll Help You Crush Your Goals

5 Quotes From Famous Coaches That’ll Help You Crush Your Goals

When we’re young, many of us view our future in two categories — dreams and goals.

Dreams are the ideas we have that may not be impossible, but that will require an almost superhuman level of work, dedication, and luck to attain. Goals are a series of stepping stones we must follow if we’re to achieve anything at all.

A baseball player can dream of reaching the World Series, but to get there, he sets a series of goals — hitting a certain batting average, improving his fielding or base-running abilities, and more. In this way, goals and dreams can be intertwined.

It should come as no surprise that sports coaches know a little something about achievement. Here are the words of five highly respected coaches that will help you make both your goals and your dreams a reality:

  1. Leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile.” — Vince Lombardi

Whether working toward a goal or hoping to realize a dream, true leaders are forged by the effort they’re willing to exert. And when it comes to working with a team, others will recognize that effort and follow accordingly.

With my business, I often end up putting in hours while most people are sleeping. My team knows that I put in that extra work, and I never ask them to do the same. But when I log in at night and see that they’re working as well, it’s rewarding to know we’re all striving toward a common goal.

  1. “I’ve learned that something constructive comes from every defeat.” — Tom Landry

The hardest part of competition is learning to see the positives in a loss or setback.

I’ve had the opportunity to learn through loss many times, and while it’s never pleasant, with time, I’ve come to recognize that failure only comes when you decide to give up. For those who keep going no matter what, defeat is really just a process of elimination — if one method doesn’t work, move on to the next.

  1. “You wouldn’t have won if we’d beaten you.” — Yogi Berra

Often, the winner doesn’t determine the outcome — it comes to pass because the loser wasn’t prepared to win.

There is no substitute for preparation. You can’t control what the other side is going to do, but you have full control over how prepared you are.

  1. Love is the forcethat ignites the spirit and binds teams together.” — Phil Jackson

Nine times out of 10, the team that wins is the one with the most chemistry. That doesn’t mean everyone on the team has to be best friends. But it does mean that they have respect for one another, a common goal, and the will to win.

The minute I sense a lack of respect among team members, or that someone might settle for less than our ultimate goal, I know it’s time for a change. When evaluating employment candidates, I look for emotion, passion, and changes in expression when discussing job responsibilities. I can almost always tell if someone is genuinely excited for the opportunity, or if they’re just looking for a paycheck.

If someone doesn’t love what they do, they won’t love being part of the team, and the whole enterprise suffers. It all comes down to respect — for the team, for the job, and for the goal.

  1. Self-praise is for losers. Be a winner. Stand for something. Always have class, and be humble.” — John Madden

There’s a time and place for pride, and how we carry ourselves in times of triumph often defines us more than how we react to defeat. Maintain a balance between appreciating your accomplishments and knowing that you still have much to learn.

In the end, achieving your goals and dreams comes down to a few traits — respect, preparation, effort, humility in the face of success, and the ability to learn in the face of defeat. These things are true in sport, business, and life in general.

There are times when some of these will be harder to achieve than others, but to offer one final quote from George Halas, “Nobody who ever gave his best regretted it.”

So try to give your best at all times. That way, when you fail, you’ll know that you gave it your all. And when you win, you’ll know that you’ve truly earned it. 

Daniel Wesley is a recognized thought leader in the world of online marketing and social media. Always looking to learn and grow professionally, you can find him on LinkedIn.

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Relax: 5 Steps To Ask For Your Truest Desire


how to be happy

I’m hoping everyone who approached this post did so with their truest desire in heart or mind!

Desire is expression seeking manifestation. You came here with the idea in heart or mind to seek fuller expression of life.

Let’s face it. How often do you hold unshakable focus with uncompromising purpose and unyielding faith upon your truest desire?

Ok, things just got a little deeper

Is the desire you initially had in heart or mind worth such conscious effort to manifest? If not, find your truest desire before you continue.

Most of us have at least one desire in heart or mind which can immediately be brought up.

However, most of us are not disciplined enough to ask ourselves for what we want.


truest-desireStress is a distraction. We focus far too often on what goes wrong and affirm it’s importance in our life by simply giving it focus.

Stress is also deadly. We must relax and develop a clear, stress free vision of our truest desire.

We must not ask from a state of lack, but from a perspective of acceptance.

Clear the mind. Relax the body. Enjoy the soul. Feel the heart. Focus on peace.


Instead of swinging from religion to religion, we must perceive without ego the many expressions of life.

If it is to exist at all, life must increase itself. To have life, it must give life.

Each religion favors it’s own expression of the creative mind which is in all life.

We must look past such favors and recognize there is but one universal creative mind in us all.


That which stirs my desire to seek fuller expression of life is also that which drops and plants the seeds from the trees.

The only difference is environment, but there is no separation from it.

Both efforts are actively seeking to continue and improve upon current conditions. Both are one in the same.

Neither impulse has lost anything but gained everything. This is desire seeking fulfillment through the creative process.

Creation is constructive. Competition is destructive.


Thoughts produce chemical reactions in the brain.

Words are simply the audible communication of intangible thought-the relay of information.

No word ever precedes the thought. Words give thought a physical aspect.

Words possess undeniable power and with them, we are able to create our desire.


Gather your unshakable focus with uncompromising purpose and unyielding faith of it’s arrival upon your stress free vision of desire.

Never ask from a state of lack. “Like” causes produce “like” affects. Ask from a perception of acceptance.

You already are what you desire to be or already have what you desire to have. It is your part to accept it.

I saved the most important conscious effort for my last point-ALWAYS EXPRESS GRATITUDE.

Thank without ceasing. After you have relaxed your mind and gathered your desire, release your intentions with gratitude. This feeling brings you closer to your truest desire than any other emotion.

Doing this one or two times a day can greatly raise the energetic vibrations of creation in your reality.

Lastly, never give up! Don’t expect a certain time or place. Your desire is already YOURS!

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4 Timeless Ways to Boost Your Intelligence

4 Timeless Ways To Boost Your Intelligence

how to boost your energy

Although intelligence means something different to everyone, psychologists and scientists have tried to pin it down to just our IQ, as if a number can be representative of our entire mind. They used to believe that intelligence is entirely inherited, that it is something everyone is born with and can’t be changed or improved upon.

Today we understand that intelligence is a much more abstract concept. It is not set in stone. It can be influenced by our environment, our mindsets, and our commitment to constantly improve ourselves.

There are two key factors over which we have control if we want to get smarter.

1. The environment we choose

This is the classic Nature vs Nurture debate.

Nature: our genetic makeup.

Nurture: the environmental factors which influence our development.

Turns out it is not so much Nature vs. Nurture as it is Nature and Nurture– they interact. Intelligence is only partially inherited. The full potential of our intelligence is determined by the environment we set it in. This means the people we surround ourselves with, the new challenges we give ourselves, and the shows we choose to watch, are just a few examples of factors that influence our intelligence. Nature and nurture interact together to create intelligence. Even though we can’t (yet) change our genes, we are in control of many factors in your own environment.

2. The mindset we choose

What about when things do happen in our environment, which we have no control over?

It comes down to our mindset.

Current research indicates that the only limit to one’s intelligence is what the individual believes is possible and how his or her behaviors either foster or limit his or her intelligence.

What does this mean?

If you have always been told you are unintelligent by your teachers or your family members you are likely to have set a mental limit for yourself and what you can achieve, thus preventing you from reaching your full potential.

Michael Strasner, personal and professional coach for over thirty years, says our beliefs come from our past experiences and the interpretations we make from those events.

When we make the effort to identify the negative beliefs we have about ourselves and remove them from our thoughts then we are truly free to become anything we want, including more intelligent.

Choose the growth mindset

The growth mindset, a concept founded by psychologist Carol Dweck, perfectly describes the qualities, which are essential to developing our intelligence.

The qualities are:

  • Embracing challenges
  • Persisting in the face of setbacks
  • Viewing effort as the path to mastery
  • Learning from criticism
  • Finding lessons and inspiration in the success of others

To improve our intelligence, ironically, sometimes we need to make mistakes and immerse ourselves in situations where we are in a state of disequilibrium. Although this may initially feel uncomfortable, it ultimately brings us much further in life than the person who’s main goal it is to appear smart in the eyes of others.

4 Simple Ways To Get Smarter:

1. Challenge Yourself

Lev Vygotsky developed the theory of the Zone of Proximal Development during the last ten years of his life. He believed the optimal tasks for developing our cognitive abilities are ones, which are too difficult for us to master on our own, but we are able to complete with some assistance from other, more capable peers.

As soon as a task becomes effortless for us to complete on our own, it is a sign that we are not challenging ourselves enough and are not encouraging any potential growth in that specific area.

Are there any areas in your own life where the tasks have stopped requiring your conscious effort? Unless you don’t wish to improve, don’t get too comfortable.

Intelligence is like a muscle. It can’t become stronger if it is not challenged by heavier weights and exercises.

2. Read Smarter

Reading just about anything will improve your awareness and open your mind to new thoughts and ideas.

According to an article by Glen Stansberry “Those that read have higher GPA’s, higher intelligence, and general knowledge than those that don’t.”

While the concept of reading books to get smarter is not exactly novel, few of us actually do it.

The reason is, they’re not reading smart. Any of us can read more books by increasing your reading speed, using technology like Spritz, and even dropping books we don’t love.

If you haven’t read our article on how to read over 60+ books a year, I highly recommend checking it out.

3. Hang Out With People Who Are Smarter Than You

Perhaps we aren’t exactly as Jim Rohn said, “the average of the five people you spend the most time with” but he was definitely heading in the right direction.

No matter how strong we are, those closest to us can and will have an impact on our behaviors, thoughts, and feelings.

It may feel more comfortable to have friends who aren’t overachievers, because it takes the pressure off of us, but ultimately one of the best ways to become more intelligent and grow as a person is to surround ourselves with intelligent and ambitious people.

The same goes for when we surround ourselves with people who genuinely believe we are intelligent and capable. They will subconsciously show more respect and enthusiasm towards our abilities and ourselves.

We register these slight differences in behavior and mirror their high expectations with our excellent results.

4. Become An Idea Machine

In James Altucher’s new book: The Choose Yourself Guide to Wealth, he shares a daily habit of his with fellow readers.

Everyday, no matter what, he writes down 10 new ideas.

It is easier said than done. Altucher says, the more we practice it, the easier it will become for us to think of ideas and solutions during times of conflict where it is essential to be able to react quickly.

You might choose to write all ideas in one sitting or you could carry around a small notepad and write down any ideas you have, sporadically throughout the day.

I genuinely believe everyone is intelligent and capable of enhancing his or her own intelligence.

The tips in this article are meant to help you see measurable changes in the way you think, the ideas you have, and the challenges you are able to face in real life. By measurable I don’t mean an IQ test or your grades in school, but the progress you make towards your goals and the future you desire.

Over To You

Which of these tips to get smarter did you resonate with? Are there any that you have not been utilizing?

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4 Reasons Why You Should Be Alone Today

4 Reasons Why You Should Be Alone Today

why you should be alone

I’ve heard it so many times from friends and family.

They feel like they’re attracting the wrong type of person, that’s why all their relationships fail.

Then they try really, really hard to attract them. This is when they work hard to make money, own a car, have a good career or even show up at places where singles mingle.

But sometimes, that doesn’t work at all.

Sometimes, you just have to be alone.

That’s right. Be alone.

This may sound counter intuitive, but there are many benefits to simply being on your own and NOT trying to attract a partner in life.

Here are 4 reasons why you should be alone today:

1.You can start caring about yourself

Or as I like to put, you can start giving a crap about yourself.

When was the last time you did something for yourself only? When was the last time you decided to be selfish just for that very moment so you can be happy? When was the last time you indulged in your passion or worked on that project you left aside?

You know you’re allowed to care for yourself right?

You’d want to grow old and look back knowing that you did things for yourself too. So start caring for yourself.

After you care for yourself…

2. You can gain a ton of confidence

It’s that simple.

When you do a lot of things, fulfill your needs and wants and overcome challenges your own way, you gain confidence.

You’d create an identity that has a place in society.

Why? Because you know you did it yourself. You did it your way. You’ve created things from expressing your self, your own way.

3. You can gain insane clarity

When was the last time you thought about yourself and your future? When was the last time you were not distracted by everything around you?

When was the last time you felt extremely clear about who you are and what you want in life?

A long time? That’s bad.

It’s time you start looking within and thinking for yourself. You’ve to be clear about your life. Otherwise, you’re just going to end up feeling lost.

You may have your responsibilities in the form of work or even relationships, but life’s too short to be THAT distracted all the time.

So just be alone. This will help cut out most, if not all distractions. Then you can start to think for yourself and have peace of mind.

4. People will will want to start being with you

With the confidence, clarity and ultimately, happiness you gain, people will start to recognize that change in you.

This is called charisma.

And slowly, it becomes inspiration. You’ll earn the respect and admiration from your peers.

This is how you attract the right person in life.

Face it, people are not happy today. People are scared and lonely.

People want to be around others who are happy and confident themselves. They want to feel secure and start feeling less scared.

So if you want to attract the right people in life, start by being alone. Stop trying so hard in doing things that supposedly impress others.

Work on yourself first.

Just for Pick The Brain readers

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3 Simple Ways to Start Living a Life in Gratitude

3 Simple Ways To Start Living A Life In Gratitude

power of gratitude

The science is in! And it undoubtedly proves that gratitude is more than just a simple sentiment. Studies link gratitude to a stronger immune system, lower blood pressure, better sleep quality, reduced risk of heart disease, and better kidney function. But the benefits of living a life in gratitude extend much further than purely physical. A study out of the University of California, Riverside, reported that grateful people experience more optimism, joy, enthusiasm, and other positive emotions, and they have a deeper appreciation for life’s simple pleasures. These researchers also found that by expressing gratitude for people in your life, like a friend or romantic partner, you can report higher levels of satisfaction in relationships. The most intriguing fact to come out of this study though was that gratitude is a skill that can be learned and nurtured, much like perfecting your Grandmother’s secret recipe.

Gratitude, however, doesn’t always come naturally. In our day-to-day lives, it’s easy to get caught up in the things that go wrong and feel like we’re living under our own private rain cloud; at the same time, we tend to adapt to the good things and people in our lives, taking them for granted. As a result, we often overlook everyday beauty and goodness—a kind gesture from a stranger, say, or the warmth of our heater on a chilly morning. That is why it is so important that we make it a priority to live our life in gratitude. Intentionally developing a grateful outlook helps us all recognize the good in our life and acknowledge that these things are truly “gifts” that we are fortunate to receive. Here are simple actions we can take to start making gratitude a habit:

  1. Three Good Things

This practice guards against those tendencies to miss opportunities for happiness and connection. By remembering and listing three positive things that have happened in your day, and considering what caused them, you tune into the sources of goodness in your life. It’s a habit that can change the emotional tone of your life, replacing feelings of disappointment or entitlement with those of gratitude—which may be why this practice is associated with significant increases in happiness.

  1. Start a Gratitude Journal

This exercise helps you develop a greater appreciation for the good in your life. In fact, people who routinely express gratitude enjoy better health and greater happiness. The best part—there is no right or wrong way to keep a gratitude journal. We recommend starting out with writing 15 minutes per day, at least once per week for at least two weeks. Soon you’ll figure out what works best for you and discover the impact on your happiness level.

  1. Write a Gratitude Letter

This exercise encourages you to express gratitude in a thoughtful, deliberate way by writing—and, ideally, delivering—a letter of gratitude to a person you have never properly thanked. Call to mind someone who did something for you for which you are extremely grateful but to whom you never expressed your deep gratitude. This could be a relative, friend, teacher, or colleague. Try to pick someone who you could set an in-person meeting with in the next week to make the most out of this experience. When writing the letter, don’t worry about spelling or grammar and just focus on how this person’s behavior affected you. Not only will it brighten your spirit, but it will remind the recipient of your letter that our actions really do have make an impact.

So much goodness happens when you’re grateful. What are you grateful for today?11863435_1646424005574736_6105327192061013373_n

Gratitude Revealed is an unprecedented journey into the science, mystery and building blocks of gratitude. In a series of 16 film shorts, acclaimed time-lapse cinematographer Louie Schwartzberg shows us not only what these ideas look like, but how they can be expressed in our daily lives. The Greater Good Science Center at UC Berkeley (GGSC) has attached evidence-based practices to each video to ensure that the viewer has a place to go even when the video ends. This journey begins with gratitude but the destination is entirely up to you, the viewer. Start your journey by clicking here.

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3 Ways to Shine as an Introvert

3 Ways To Shine As An Introvert


Photo Credit: Jon Fife

I’ve always liked silence and solitude. Being alone in the company of a good book, or the wanderings of my own thoughts has always been my way of recharging myself and making sense of the world within me and around me.

However, it does seem that in our day and age, it is getting harder and harder to do so. As a society we worship extroversion, speed and noise. We admire people who grab attention and consider them to be more competent, while we judge the quiet ones as painfully shy, or label them with newfound disorders.

This is an outright injustice to over a third of humanity. Yes, introverts are by no means a minority, and yet the prejudices against our type make us close down in our quarters and make little noise about it. In fact, we often lose touch with who we are and fail to bring out what is best in us by trying to conform to a world that prizes extroversion.

However, studies show that an introvert’s ability to reflect is a strength that we could all do more of in the growing complexity of our lives. Evolutionary biologist David Wilson says that it is the quiet observers in a population that ensure its survival. Hasty action can lead to behaviors we regret, not only in our own lives, but in relationships and at work, while reflection allows us to see the world from many perspectives and build a conscience through empathy and humility.

Quiet time is also time to digest information thoroughly and come up with creative ways to solve problems. No wonder then that that some of the greatest minds of our civilization, from Darwin to Einstein, and from Eleanor Roosevelt to J.K. Rowling have been introverts. Introversion is not only normal, it is valuable.

So what are some of the ways we can stay true to who we are and allow ourselves to show up fully in the world?

Understand Yourself

Humans yearn happiness. And yet, society’s definition of happiness is often associated with the dopamine highs of joy and exuberance. Introverts rarely feel this way, partly because our neural pathways are not as strong, and partly because we tend to stay away from over-stimulating environments that drain us. We experience happiness through moments of transcendence as in Flow, the mental zone when we are so engrossed in what we’re doing that time seems to stop and nothing else matters. We also experience happiness in helping others in tough times through a shared melancholy – the recognition that life is short and fragile and that loss and yearning are all part of the game.

Recharge Often

Introverts feel alive and energetic in quiet environments because our nervous systems react more to external stimuli. As a consequence, we need silence and solitude to recharge ourselves. However, quiet time does not necessarily mean downtime, because our minds are often busy reflecting and assimilating mental data into abstract concepts that help us make sense of the world. This is exhausting and can lead to burn out. To truly recharge, give your brain a rest by simply smelling the roses or staring out the window at a cloud.

Find Your Sweet Spot

Introverts are not averse to socializing. We simply need less of it. Each person varies in the amount of stimulation that leads to optimal energy, so find your own balance of being around people and reverting to a quiet corner. After all, humans are social animals, and lack of social stimulation can lead to depressive symptoms. But there are many ways of building social interaction into our lives other than becoming a party animal. One on one conversations are great ways to connect, as is social media, especially when it is around a cause you are passionate about.

Its not easy to thrive as an introvert in a extroverted world. Author Susan Cain, says that many introverts become ‘pseudo extroverts’ in an effort to fit in. Although this in not terrible in itself, given that stretching ourselves and stepping outside of our comfort zones is always a good thing, it should not at the expense of appreciating what is truly valuable about being an introvert.

For it is in this appreciation that we rise as our best possible selves and find the true happiness that lies in success and fulfillment.


I am a women’s leadership coach, a positive psychology practitioner and a cognitive behavioral therapist. I inspire women to become leaders of their own selves in order to become leaders in relationships, at work and in life. I do this by empowering them with the skills of self-awareness and emotional regulation that help them grow through the constraints of everyday lives towards the energized pursuit of meaningful goals.

You can read more about me at www.homairakabir.com or connect with me on Facebook and Twitter (@HomairaKabir)


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Too Busy? Try These 7 Tips To Kickstart Your Meditation Routine

Too Busy? Try These 7 Tips To Kickstart Your Meditation Routine

7 steps to begin meditation

Most of us have read about the benefits of starting a mindfulness meditation practice: less stress, more focus, decreased depression and anxiety… the list goes on. Yet, even though we know that meditation is good for us, starting a practice can seem daunting in the midst of our busy schedules. The good news is you only need a few minutes a day to begin a meditation practice, and it can be simple to fit into your daily life.

Here are 7 tips that can really help:

1. Create a space.

When you begin your meditation practice, it helps to create a quiet space without distractions, but you really can meditate anywhere. All you need is a cushion or chair where you can sit comfortably and in a relaxed position. You can take a few moments to meditate while waiting in the doctor’s office, during your commute, or at your desk at work.

2. Start with small steps.

Set your goal each day, even it’s for a short period of time. You can start with something as small as taking a few mindful breaths each day, paying attention to the air entering and leaving your body. You can do this, for example, when the phone rings, a traffic signal turns red, or every time somebody honks.

3. Try a mindful breathing exercise.

Many people start meditating with exercises like mindful breathing, where you focus your attention on your breath for a period of time as it flows in and out of your body. As you do this, you will notice that your mind will inevitably wander. When it does, you can practice gently bringing your attention back to your breath. The simple process of realizing your mind has wandered and refocusing your attention without giving yourself a hard time is the key to mindfulness meditation.

4. Use an app.

So many of us are attached to our phones and tablets, so why not put them to good use with a meditation app? Using an app can help guide your practice and keep you on track. One of my favorites is Stop, Breathe & Think, which allows you to check in to how you are feeling emotionally, mentally, and physically and then customizes your meditation based upon your current state. After being an avid meditator for 5 years, I lost my groove. A year later a good friend of mine put me on to this app – not only did I get back in the swing, it changed my life and is now a quintessential part of my daily routine.

5. Schedule it.

Often, the best way to make room for practice in our busy day is to put it on the calendar. Once you do that, really try to stick to it. You can use a timer to help you stay focused and on track without having to monitor the clock. Five or 10 minutes of meditation time is a good place to start, and then you can increase it from there as you get comfortable. But even if it’s just one minute… that’s great! The important thing is to create a habit by meditating daily.

6. Enjoy the process.

You want to develop a friendly attitude toward yourself. As much as possible, try to make your meditation time enjoyable! The way you pay attention really matters—the attitudes of warmth, kindness and friendliness are very important. Sometimes, when we meditate, negative or unwanted thoughts pop up. If we fight them, they just become stronger. But if we view them with a sense of friendliness, they can soften and even potentially dissolve.

7. Be patient and open.

You aren’t going to be an expert meditator right away. That’s why it is called a meditation practice.  It really helps to be patient and open. Try to set realistic expectations, and always take a moment to celebrate and appreciate whatever time you were able to spend meditating and the benefits you feel, however small.

Sometimes the hardest step is the first one to establish a new routine like meditation, but once you have made it part of your daily habit, even 5mn a day can do wonders to improve your sense of calm, clarity and contentment. Happy meditating!

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9 Foods That Can Change Your Brain

Brain Foods

Brain Foods

We are constantly striving to fill our minds with more and more knowledge as we get older, and with age comes a certain amount of wisdom but it’s also worth looking at the types of foods you are eating in order to get a better understanding of how the right foods can assist with a much healthier brain. You see, as we become older our general knowledge will increase but at the same time we face a reduction in mental sharpness and memory preservation.

Below we are going to outline some different foods and food sources that go a long way in helping to keep your brain fighting fit even as you age.

Eating habits affects our brain health

If you were to change your diet and start introducing healthier food types into your daily routine then you could be setting yourself up for a better future. The reason to that is that healthy eaters are 24% less likely to suffer from certain memory loss symptoms and reasoning ability. Whilst the fattier dieters amongst us are much more likely to run into issues further down the road.

Antioxidant foods

You have all probably heard of the wonderful benefits of antioxidants which are found in a variety of different food sources. These molecules of food are a major factor in maintaining a healthier body and mind because antioxidants will strengthen blood cells and vessels in our body and reduce the amount of damage that free radicals can cause, in specific chain reactions that can damage and kill cells.

Antioxidants are usually found in an abundance of different fruits and vegetables which are part of a healthy diet.

Eat DHA-rich oily fish

DHA-rich Foods

Omega-3 fatty acids sounds like something you would usually steer clear of when it comes to a healthy diet, but you would be wrong. Omega-3 is actually a positive supplement that can help our brains reach optimal performance, and increase our memory processes. Usually it is suggested that a good strong diet should be based one eating the like of sardines or salmon at least 3 times per week to benefit from DHA-rich fish. The DHA is highly necessary for the development & maintenance of learning memory performance.

Sources of choline (Egg)

Choline Foods

At some point in our lives we have sat down at the breakfast table to a hard boiled egg, and eggs happen to be a substantial source of choline which is a nutrient that helps how our brains and memories actually function and is required for normal development of memory. The choline nutrient is used to produce something called acetylcholine which essentially is a neurotransmitter used in our memory.

Therefore, boiled eggs for breakfast and fish for lunch are two healthy combinations that can really fire up your brain for the day.

Eat more walnuts


Nuts are usually an acquired taste for many people, you either like them or hate them but if we told you that the likes of walnuts are massive contributors to healthier brains & its memory functions. Walnuts in particular contain omega-3 fatty acids, just like fish but they also contain a powerful antioxidant that reduces cell damage or cell death caused from free radical chain reactions.

Therefore, next time you are out shopping grab a bag of walnuts and give them a try.

Intake Ayurvedic Brain Tonic

Brahmi - ayurvedic brain tonic

The likely hood is that you have never heard of this before, but what Brahmi (an ayurvedic brain tonic) does is essentially improves the circulations of the brain helping to increase both short and long-term memory capabilities. Research also indicates that single daily dose of 450 mg of Brahmi extract on cognitive performance and anxiety in healthy adults. Brahmi itself comes in a tablet form to be taken each day, and is from the herb family.

If you want to give your brain a tonic, then this is the road you want to go down.

Brain herb (Ginkgo)

Ginkgo Biloba

Following on from Brahmi you could also choose another brain herb called Ginkgo. Just like Brahmi, Ginkgo will improve the circulation of blood to the brain which will then help your memory. This herb comes in tablet form, and the herb gets to work by dilating blood vessels and improving the consistency of the blood in your system. Study & evidences recommends that intake of 150 mg supplementation of ginkgo biloba extract may slightly aid improve your memory, thinking speed, and attention.

Burn rosemary oil

Rosemary oil

Rosemary oil is used widely as an essential oil for aromatherapy but you can also use it to help increase brain and memory performance. The oil can be burnt in candles, oil burners and even used in cooking.

Include turkey in diet

Turkey Meat - Memory Food

We know Thanksgiving is just around the corner and so too is Christmas, which can mean only one things…Turkey. Turkey is an important part to how our brain functions and operates as it contains an amino acid that is used to help produce a chemical in our body that improve memory and alertness. It’s not just Turkey you can find this wonder acid in though, believe it or not you can also find it in chicken, fish, and cheese and even in almonds.


Mike Dawson is the editor at BuyExtracts, one of finest international supplier of high quality plant extracts. He also spends his time in researching on enzyme benefits to human health. For more information & to buy Ginkgo Biloba Extract and other plant extracts, visit at BuyExtracts.com.

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5 Reasons Self-Development is Key to Your Success

5 Reasons Self Development is the Key To Your Success

Self-Development or personal development is the result of taking steps to improve yourself. There is no single area of focus. In fact, the process of personal self-development is very personal. Each of us must evaluate ourselves, either with or without the help of a professional, and then use that evaluation to decide where we need to make improvements. Engaging in personal development helps us to improve soft skills such as:

  • Being a good listener
  • Having more empathy towards others
  • Becoming more efficient
  • Learning to feel more confident
  • Becoming more focused and organized
  • Setting goals – personal and professional – for ourselves.

Somebody who is struggling with the self-improvement process may wonder if it is worth it. They may wonder if they are wasting all of the emotional energy that it takes to successfully use self-development techniques. The answers to these this questions is that yes, it is absolutely worth it, and no it is not a waste of emotional energy. A high level of self-development can make a huge difference when it comes to obtaining success on the job and in other areas of life. Here are just a few reasons this is the case.

  1. You Will be Conscious of Your Weaknesses

Sometimes it seems as if people are either completely unaware of their weaknesses, or they are so hyper aware of them that they lose all sense of self confidence. This isn’t the case with people who have worked hard on self-development. They are aware of their weaknesses while still maintaining a high self-esteem. This means that they can constantly work to reduce their weaknesses or work around them when they need to. For example, a person with a deficit in their ability to communicate calmly when they are frustrated will acknowledge that deficit, work around it by committing to take 2 minutes before responding to any email. A person who had no idea they had that weakness in the first place might have sent off an offensive email in that situation. A person who was aware, but hadn’t developed a good sense of self-esteem, would have simply remained silent. Finding the right tools to compensate for a weakness can be a long-term task, but with each success, it gets easier.

2. Self-development is an Exercise in Getting to Know Yourself More

Self-awareness is the key component of self-development. If you do not know yourself, you cannot improve yourself. If you know yourself well, you will know what it is that will make you happy, and you will understand the gifts that you have for making others happy as well. A big part of this is understanding the relationships, life situations, and even job conditions in which we will be the happiest. This knowledge is the foundation upon which true success is built.

Many people remain in relationships that are not fulfilling; many remain in jobs that are equally so. And often the reason is that they have accepted that this is how they are just meant to live and work. It has not occurred to them that there can be another “life” out there. This acceptance of the “status quo” is, unfortunately, all too common. Here’s what can happen when a person embarks on a path of self-awareness:

  • The person digs deep and uncovers his/her values. What are the really important things in life?
  • Once values are identified, it is time to assess the current life situation and determine if the things in one’s life right now really relate to those identified values. For example, someone might identify a value of being of service to others. And yet, his/her current job has nothing to do with that. Another value might be a relationship in which both partners are equally supportive of one another. The current relationship may be one in which the individual is a “giver” and the partner is a “taker.”
  • The next step is to identify changes that need to be made so that one’s life aligns with one’s values. This is really a goal-setting process.
  • Once goals are set, the “action plans” are put into place. Take the unfulfilling job, for example. What is the ideal job? That is the goal. How will the person get to that ideal job? It may not be quitting a current job right now (everyone does have to eat), but it may involve going back to school or getting into the job market. As to the relationship, this may involve some serious work with a partner to make the changes that are necessary. And, more than one relationship has “died” because the changes are just impossible. One has to be prepared for that possibility, but ending an unfulfilling relationship also results in a new freedom.

3. You Can Use Self Development to Help Yourself Set Career and Life Goals

The pursuit of personal development means that you have a highly developed sense of what will make you happy. This clarity is very important when you set goals. The reason for this is that you have a better sense of what is going to work for you, and what it is that you should be working towards. People who have not worked on personal development often set goals, work towards achieving them, and then when they have succeeded in doing so, realize that they have arrived at a place that they never wanted to be in the first place. This is the time to go back to #2 on this list and begin the process of self-awareness.

Change can be scary. We all get comfortable, even in our lack of fulfillment, and avoid taking risks that put us in new “places.” The way to begin is one small step at a time. Take a course; join an organization that is related to your new career goal; volunteer in the field you hope to enter. These small steps give you confidence and motivation to continue.

4. People Who Have Engaged in Self Development Often Have The ‘X’ Factor

The ‘X’ Factor is a phrase that is used in the entertainment industry. It describes a trait that many entertainers have that goes beyond simple talent. It is the wow factor that draws people in and keeps them interested. People with a high level of self-development often develop the type of magnetic personality that could be described as possessing the same ‘X’ Factor that entertainers do. The more well developed your personality is, the more people will want to be around you, and that is definitely something you need in order to become a successful person.

Much of the ‘X’ factor is the result of confidence. And that is developed over time, as you meet with small successes and realize that you can actually make change happen for yourself. With each new success, no matter how small, you stand a little taller; you walk a bit more forcefully; you smile more; and you engage others more. The positive outlook you develop is contagious and attracts others.

5. Your Relationships Will Improve

If you go through a self-development process, you will learn to recognize certain patterns and behaviors that you engage in with regard to your relationships with other people. This might include:

  • A tendency to engage in high conflict relationships or
  • The avoidance of commitment.
  • A selfishness that takes advantage of others
  • A need to please others to please others that sacrifices what is important to you.

You may also learn that you have a tendency to engage in conflict in ways that are unfair and unhealthy. When you are aware of these things, you will make better decisions. You will pick better friends and partners, and you will do a better job of keeping the relationships that you are in as healthy as you possibly can. You will also notice that your relationships with employers, coworkers, and business partners will improve as well. These positive and fulfilling relationships will play a major role in your success.

Self-development should really be seen as a life-long process. We should always have new goals, things to look forward to, new experiences we want to have. All of these things make us a more rounded person – and the more rounded we are, the more successful we will be.


Ethan Dunwill is young entrepreneur from Hong Kong, his main goal in life is to inspire and motivate others, so  people can make themselves a little happier. Connect with Ethan at Facebook, Twitter, Google+ or visit his blog at Medium.

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How To Free Yourself From The “No Way Out Place”

How To Free Yourself From The 'No Way Out' Place

battle depression

A friend of mine called me the other day and said, “Mary, I am really depressed and despondent, and I can’t seem to get out of it.” I invited my friend to shift her thinking for a moment and instead of saying “I am depressed,” I invited her to express this feeling in a different way, “I see the Depressed One is here.”  I also told her that I believe it is a really good thing that she can’t get out of it.  “Getting out of it” is what we have been trying to do our whole lives. To me, the healing is about going towards it, being with it and watching it let go through the healing of our accepting attention.

Clinical depression, including feelings of suicide, is a very real and serious diagnosis and should be treated by a medical provider. This is not what my friend is experiencing. Often people experience what my friend is experiencing (low-grade sadness, low energy, tiredness, feeling unmotivated and lonely, etc.) and they label it “depression.”  There is a difference between the story of “I am depressed” and what is actually going on in your body and mind.  Underneath the idea of depression are a number of feelings that need your attention so they can move through you rather than ‘raining on your parade.’  When things get really stirred up, your mind wants to get away from what it is experiencing, so it slips into the idea of “I am depressed” and it doesn’t see the healing power of actually being with what you are experiencing.

If you look at the word depression, it literally means “to press down.” When you can say to yourself, “Oh, the Depressed One is here” rather than “I am depressed,” it can wake up your curiosity about what is really going on. Because you are not used to turning toward what you are experiencing, it can be helpful to ask yourself, “What am I experiencing right now in my body?” As you check into your body, you might find that your hands are cold, or you have a lump in your throat, or your stomach is tight, or your head is pounding. This is a moment of coming out of your ideas about what you are experiencing and actually experiencing it.

As you discover the healing power of having your attention and whatever your body is experiencing together, you can then learn how to give this same attention to the feelings that are causing you to say you are depressed. When you are feeling pressed down, often the most despairing and painful places inside of you are showing themselves. And it is usually the three hidden spells (discussed in my book, What’s In the Way Is the Way) that are contributing to the feelings of depression. Spells are beliefs that we took on when we were young because Life was very confusing, too scary and it felt unsafe. I call these beliefs “spells” because they are something that was conditioned into us when we were young, they are not true, and they can be lifted.

The three hidden spells are:  1) “Because I am not doing it right, I am wrong;” 2) “Because I am doing it wrong, I am unlovable;” and 3) “Because I am unlovable, I am all alone.” These spells all combine to create what I call the “No Way Out Place” and it is the greatest pain we all carry. The voices in these spells say things like, “Everybody else does ‘it’ better than me. Nothing ever works out. I will never get better. It is hopeless. I don’t matter to anyone.”  We have spent our lives running away from these spells, but in doing so, they are actually running us from underneath our everyday awareness and when we don’t know how to turn and be with them, they take us to the place we call depression.

What would it be like if you just shifted from “I am unlovable” to “The Unlovable One is here.”  It is an invitation to say hello to this part of you that has secretly felt unlovable for a long time.  Say hello to “I haven’t done it right enough.” Say hello to “I don’t matter to anyone else.”  Can you feel the pain of these parts of yourself?  As you shift your way of thinking, you begin to relate to your experience rather than from it. The “I Don’t Matter” One is not who you are.  The Unlovable One is not who you are. You are that which can see and be with the parts of you that feel pressed down and despondent.

During the process of awakening, it takes a while before you can get space around the deep “No Way Out Place.” That is the combination of the three hidden spells.  The voices say, “There is no use. It is never going to work out. I am always going to be alone. Nothing is ever going to be different. I am always going to feel like this.”  It takes a while to be able to say hello to these parts that feel hopeless and helpless. We all carry these parts in varying degrees.  When you try to outrun them (like most people do), you are half alive.

The only way that you can set yourself free from these despairing voices in your head is to say, “hello” to them.  These parts are just like you, they want to be heard.  And as they are heard, they begin to open up again, just like you do when a friend listens to you rather than judging, ignoring or trying to fix you (which is what we usually do with these spells).  When you say hello to whatever is there, acknowledge it, befriend it, and keep it company, you begin to create space around your “No Way Out Place.”  Each hello is like a little stone in a path. Slowly and surely, the path gets strong enough that you can walk right out of the conditioned self and back into who you truly are.

So, ask yourself, are you willing to live your life half alive, or do you want to be fully alive? Then say “hello” to these old spells that crush the joy out of your life.

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