‘Don’t forget to reward yourself when you reach a milestone or short-term goal by inviting wholesome activities you enjoy afterward.’

Heal Your living

Focus on positives: friends, family, hobbies. ☺️

It’s important to make time for yourself. 

Embark on a transformational journey with this easy-to-use minimalist, mindful guide to physical and emotional decluttering from the founder of Heal Your Living, the Youtube lifestyle channel with over 250,000 subscribers Heal Your Living is about more than just getting rid of your stuff: it's a holistic approach to a more fulfilling life, in harmony with your deepest aspirations. Youheum Son, the founder of the Youtube lifestyle channel with over 250,000 subscribers, identifies four areas that comprise the Heal Your Living approach: <li>Mindfulness: Meditation and insight</li><li>Sustainability: Low-waste, eco-friendly lifestyle</li><li>Minimalism: Simple living</li><li>Wellness: Self-care and healing</li> Separated into these four sections, this guide contains easy-to-use daily reflections for emotional and physical decluttering, as well as journaling prompts, planners, checklists, affirmations and mantras. With Youheum's guidance, you can recognize a better way of living and arrive at a turning point to release negative habits. You can freely choose to let go of the past and focus your full attention on healing to live fully without limiting beliefs. The decision to heal will bring you health, a positive mental attitude, and a balance between mind, body, and spirit.

personaldevelopment

Personal Development

mindfulness

Mindfulness

motivationandinspiration

Motivation & Inspiration

habits

Habits

books

Books

Youheum Son

Heal Your Living

The depth of my consciousness causes me to suffer. The only way out is through.

entrepreneurship

Entrepreneurship

creativity

Creativity

Depth 

This <a href="https://productive.fish/blog/habit-tracker-templates/#habit-tracker-hub">Notion habit tracker template</a> is a scope of 3 essential trackers: habit tracker, mobile habits page, and addiction tracker. It provides an overview of your daily habit progress and the tasks you still need to complete. You also can track your daily energy, mood, and productivity score. And with each new week, you can plan your weekly tasks using the ABC method.

Habit Tracker Hub

This is a <a href="https://productive.fish/blog/habit-tracker-templates/#flexible-habit-tracker">free habit tracker template for Notion</a>. It’s a simple and adaptable template. You can set custom frequencies and specific reminders of habits. It also has the integration with Google Calendar. Plus, you can keep track of overdue habits with the 'Don't Give Up' feature.

Flexible Habit Tracker

It’s a 12-month <a href="https://productive.fish/blog/habit-tracker-templates/#google-sheets-habit-tracker">Google Sheets habit tracker template</a>. The tracker helps to set goals and see the progress toward achieving them. It’s fully automatic and easy to use. You can add the numerical trackers for sleep hours, water glasses, etc. And emojis and bar graphs show your progress.

Google Sheets Habit Tracker

This one is a <a href="https://productive.fish/blog/habit-tracker-templates/#free-daily-%26-monthly-habit-tracker-printables">free printable habit tracker template</a>. It’s simple but still effective. The template consists of two pages: a monthly and a yearly tracker. It is available in 7 colors, so you can choose the one you like.

Free Daily & Monthly Habit Tracker Printables

you can find on the Productive Fish blog post: "<a href="https://productive.fish/blog/habit-tracker-templates/">Best 7 Habit Tracker Templates</a>"

Even more habit tracker templates

Habits are simple actions that have a significant impact on us. One of the key points in building a healthy habit or breaking a bad one is habit tracking.

productivity

Productivity

timemanagement

Time Management

Best Habit Tracker Templates

“It’s not enough to be productive. It’s not enough to be successful. I need my joy triggers. Joy triggers are not rational. Bring them into your daily life, because I really believe that it’s all a part of how we can bring balance into our life—getting joy from simple but beautiful things.”

There are 4 main neurochemicals that are fundamentally linked to pleasure and well-being:<ol><li class="ql-align-justify">Dopamine: It drives motivation and our desire for reward. It is released when we accomplish a goal or complete a task.</li><li class="ql-align-justify">Serotonin: Often referred to as the "happiness molecule," serotonin helps regulate mood and is targeted by antidepressant medications.</li><li class="ql-align-justify">Oxytocin: Known as the "love hormone," oxytocin is released during physical touch, social bonding, and positive interactions.</li><li class="ql-align-justify">Endorphins: Acting as natural painkillers, they are released in response to physical activity, laughter, and other forms of pleasure.</li></ol>

The Key Neurochemicals of Happiness

<ul><li class="ql-align-justify">Endocannabinoids are self-produced cannabis and were recently discovered. </li><li class="ql-align-justify"><a href="https://pubmed.ncbi.nlm.nih.gov/22442371/">Research</a> shows that humans and dogs have higher levels of endocannabinoids after running, making it a possible explanation for the runner's high.</li></ul>

Discovery of Endocannabinoids: Self-Produced Cannabis

There are two ways to define your joy triggers — retroactively or in the moment:<ul><li class="ql-align-justify">Retroactively: Sit down and remember all the times you felt happy, comfortable, or excited, and write them down. However, <a href="https://journals.sagepub.com/doi/abs/10.1177/0956797614542274">research</a> suggests we tend to forget small things easily, so this method may not capture all of your joy triggers.</li><li class="ql-align-justify">In the moment: Be mindful of moments that bring you joy and record them (via journal or voice notes over phone) as they happen. This method can be more effective since we more easily remember what's happening now.</li></ul>

Discovering Your Joy Triggers

Joy Triggers cycle

<ul><li class="ql-align-justify">Collect joy triggers: Create a dedicated note called “joy triggers” on your phone and add to it every time you feel good. You will end up with a list of small sources of joy in your life.</li><li class="ql-align-justify">Keep your list accessible: Ideally, your joy triggers should be simple activities that you could easily repeat any time you need to quickly improve your mood. E.g., drinking a cup of nice tea, listening to a specific song, looking at memes, going for a quick run, photos of past trips, play with your pet(s), call a close friend, dance!</li></ul>

Define your joy triggers

Use your joy triggers to boost your mood:  Feeling down, stressed, or anxious?Instead of ignoring these feelings, try these simple tips to find joy:<ul><li class="ql-align-justify">Stop what you're doing</li><li class="ql-align-justify">Choose one activity from a list</li><li class="ql-align-justify">Focus on being present and mindful</li></ul>Remember, this won't solve all your problems, but it can help you get through the day!

The beauty of this approach lies in its simplicity and accessibility. No matter what challenges you face or how busy your schedule may be, there’s always an opportunity to pause and savor life’s little pleasures.

<ul><li class="ql-align-justify">So, start building your own collection of joy triggers, and make a habit of turning to them whenever you need a quick pick-me-up. </li><li class="ql-align-justify">And consider sharing these little moments with others – by doing so, you’ll not only enhance your own well-being but also inspire those around you to find more joy in their daily lives.</li></ul>

Action, action, action!

Embracing the small, everyday pleasures and understanding your brain's happiness chemistry can transform your mood and unlock constant positivity.

Joy triggers are simple ways to feel instantly happier, such as drinking a cup of your favourite tea, listening to a specific song, or petting your dog.

mentalhealth

Mental Health

artsandculture

Society, Arts & Culture

Joy triggers: happiness on demand

Are you held back by social anxiety? Here's how to overcome it:<ul><li>Bust negative thoughts about awkward situations</li><li>Practice small talk with friends/family before branching out</li><li>Join a club/group activity to ease into social interactions</li><li>Remember to breathe and be kind to yourself if things don't go perfectly</li></ul>

Embracing Awkwardness

With patience and a willingness to step out of your comfort zone, you can conquer social anxiety and thrive in social situations

Embracing Awkwardness: The Road to Overcoming Social Anxiety Through Desensitization Strategies

Understand yourself and those around you.

psychology

Psychology

Embracing Awkwardness: Overcoming Social Anxiety

In 1999, Metcalfe, J. and Mischel, W. from Columbia University proposed that there are two types of processing—hot and cool cognitive system. A 2-system framework is proposed for understanding the processes that enable—and undermine—selfcontrol or "willpower" as exemplified in the delay of gratification paradigm.

Hot/Cool-System Analysis of Delay of Gratification: Dynamics of Willpower

A cool, cognitive "know"system is cognitive, emotionally neutral, contemplative, flexible, integrated, coherent, slow, and strategic. It is the seat of self-regulation and self-control. The cool system is narrative, weaving knowledge about sensations and emotions, thoughts, actions, and context into an ongoing narrative that is coherent, goal sensitive, and strategic.

Cool system (Cognitive)

A hot, emotional "go" system is the basis of emotionality, fears as well as passions—impulsive and reflexive—initially controlled by innate releasing stimuli.The hot emotional system is specialised for quick emotional processing and responding on the basis of unconditional or conditional trigger features.The hot system is largely under "stimulus control," characterised by rapid automatic triggering, conditioned responding, inflexibility, stereotyping, and affective primacy.

Hot system (Emotional)

Hot spots and cool nodes have different characteristics, different qualities, different connectivities to one another, lead to different responses, and are linked respectively to the hot system and the cool system gain-control mechanisms that filter or amplify the input activation on the specific nodes within their spheres of influence.

Spots/ nodes in the hot/ cool system

A subset of the internal hot nodes is contained within the hot system. Hot spots can be thought of as fragments of feeling. They may lead to “hot” responses. The responses determined by the hot spots are typically either approach or avoidance patterns.

Hot spots/ nodes

Apart from the hot nodes, there is also a subset of cool nodes within the cool system. They are typically not immediate or direct approach-avoid patterns but rather verbal or nonverbal descriptions, statements, assertions, and commentaries—reflections rather than reflexes.

Cool spots/ nodes

<ul><li>Developmental Factors</li><li>Stress</li><li class="ql-align-justify">Chronic Environmental Factors </li><li class="ql-align-justify">Dispositional and Organic Factors </li><li class="ql-align-justify">Pharmacological Factors</li></ul>

Determinants of Hot- Versus Cool-System Dominance

The hot system develops early, whereas the cool system develops later. Thus, during the earliest years of life the hot system is functioning, whereas the cool system remains largely undeveloped. As the person ages, there is a shift of dominance from the hot to the cool system.

Developmental Factors

When the stress level increases, the cool system becomes increasingly dysfunctional, leaving the hot system to dominate processing.

Stress

Environmental factors, such as chronic stress, has been shown to be correlated with volume decreases in the hippocampus (Sapolsky, 1996), a brain structure associated with episodic memory, which is a central function of thecool system. Chronic stress might result in a systematic shift from the hot-system to the cool-system.

Chronic Environmental Factors

Endogenous conditions, innate predispositions, physiological conditions, and diseases can impact selectively on the relative functioning of the cool or the hot system with predictable cognitive, emotional, and behavioral consequences.

Dispositional and Organic Factors

Certain drugs may selectively augment or decrease hot/cool system functioning. For example, epinephrine or adrenaline appears to enhance hot-system processing. Propranolol, a drug sometimes used to alleviate hypertension, may have the opposite effect.

Pharmacological Factors

In this paper, the hot/cool analysis on delay of gratification is conducted with the example of the marshmallow test. It is an experimental design that measures a child’s ability to delay gratification. The child can choose to have one marshmallow immediately or two if he/she is willing to wait a bit. The minutes or seconds a child waits measures their ability to delay gratification.

The marshmallow test

Not exactly. According to the marshmallow experiment, exposure to the hot stimuli (marshmallow) made it virtually impossible for most of the children in the experiment to attain their chosen outcomes (wait for two marshmallows), defeating their efforts at willful control and leaving them disappointed.

Does showing the reward help people delay gratification?

Yes. By decreasing the activation of the Hot Spot Leading to impulsive action, it helps facilitate the ability to control oneself and persist to attain instant gratification. According to the marshmallow experiment, when the rewards (marshmallows) were out of sight, 75% of the children were able to wait the full time (15 min).

Does obscuring (e.g., covering) the tempting object facilitates delay of gratification?

Yes. When avoiding attention to the rewards, it reduces the stimulation to the hot system and facilitates delay of gratification. According to the marshmallow experiment, those who attended to the rewards, thus activating the hot system more, tended to delay for a shorter time than those who focused their attention elsewhere, thus activating the cool system by distracting themselves from the hot spots.

Does avoiding attention to the rewards with internal-self control facilitates delay of gratification?

Maybe. If the distracting object were itself intriguing, it would have an even greater effect on diverting activation away from the relevant hot spot. Also, it is important to note that, the exposure to external stimuli should only activate non-relevant hot/ cool system networks. If the distractor activates the cool node that leads directly to the hot spot, the “go” response may be triggered, causing the person to pursue instant gratification.

Does physically presenting distractors facilitates delay of gratification?

Yes. Self-generated cognitive distractions can serve to enhance control and attenuate the power of the hot stimulus as effectively as externally provided distraction. According to the marshmallow experiment, the children were asked to think about something fun, and the average waiting time was more than 12 minutes.

Does self-generated cognitive distractions facilitates delay of gratification?

It is worth noting that when exercising self-control with internal distractions, we tend to think about the reward more if we are told not to think about that reward specifically. The explicit mention of the not-to-be-thought-of object would prime the nodes for that object and thereby draw activation toward it, resulting in the increasing activation of that hot spots/ nodes, and leading to a "hot" response.

Effect of counter priming

Yes. Take marshmallows as an example, a “cooler” version of it can be a photo of marshmallows. The photo contains the cool information about the object, such as its appearance, color, and shape, but it lacks the consummatory fragments that make it desirable and that elicit the “go” response. As one child put it, you can't eat the picture.

Does the exposure to "cooler" versions of the stimulus facilitates delay of gratification?

Yes. According to the marshmallow experiment, even when exposed to the real rewards, the children waited for them almost 18 min if they imagined them to be pictures rather than real. Likewise, delay was dramatically reduced when the children transformed the pictures into the real objects. It was their mental representation of the stimulus, either as real or as a picture, not its physical presence and reality, that controlled their behavior.

Does "cool" self-generated ideation about the object of desire facilitates delay of gratification?

Yes. Delay of gratification tends to become less difficult and more likely with increasing age. When age increases, the cool system becomes more well-developed. The activated hot spot will automatically activate corresponding cool spots. This will prevent leading directly to a hot response.

Does control becomes easier with increasing age?

Yes, because the hot system is increasingly potentiated by stress, whereas the cool system is potentiated by low levels of stress and inhibited by high levels.

Does stress prevent delay of gratification?

Metcalfe, J. & Mischel, W. (1999). A Hot/Cool-System Analysis of Delay of Gratification: Dynamics of Willpower, Psychological Review, vol.106, no. 1

<ul><li class="ql-align-justify">Too often for fear of selfishness, we do what others tell us to do or what we think they think we are supposed to do. It’s understandable why we react this way. Society values selflessness a great deal.</li></ul>

Stop living for others and live for yourself

<ul><li class="ql-align-justify">Sincero’s book also challenges you to stop and pinpoint what it is that’s holding you back — or more specifically, what are your negative beliefs and where are they coming from?</li></ul>Your parents might have told you no one in the family has ever been any good at making money, Sincero reasons, adding that as a result, “You shy away” from your potential, leading to what Sincero calls “The Big Snooze.”

Your negative beliefs are the biggest obstacle between you and your dreams.

The book argues that younger people tend to be more intuitive. What they lack in experience, they make up for in instincts and confidence.<ul><li class="ql-align-justify">However, something happens to a person the older they get and the more times they get knocked down by life.</li></ul>

Discover the person you want to be, and don’t let anyone tell you to quit.

Sincero’s You Are A Badass observes that one’s time is limited, so it is important to make the best of it.<ul><li class="ql-align-justify">Each day offers you an opportunity to find value, and if you’re not taking advantage of that, then you have changes to make.</li></ul>

Express a desire to learn, cultivate gratitude, and learn how to forgive for a happier, richer life.

When trying to enact meaningful change and find your inner badass, it is important to stay hyper-focused on action.<ul><li class="ql-align-justify">If there is a huge project you’re unsure of how to approach, take some time to break it down into actionable steps.</li></ul>Uncover the “how” of the process.

Your thoughts are powerful, so make them work for you!

Procrastination is the devil’s tool, if you believe in such entities. It allows you to delay what needs done now and wastes precious time you’ll never get back. Worse, it manages to do so without you realizing it. Sometimes it can even convince you genuine wastes of time are necessary parts of the work. Essentially you fool yourself into thinking you’re working when you are not doing anything at all.

Tackle procrastination, excuses, and hesitation, and nothing will stop you from taking action.

Rejection, the book argues, is part of every journey, but quitting should never be an option. Just allow your failures to lead you toward thoughtful changes and responsible pivots.<ul><li class="ql-align-justify">And remember: to reach any goal, it helps to surround yourself with people, who have similar passions. By understanding this, you can give yourself permission to live your dreams.</li></ul>

From your friends to your habits to your money, focus all aspects of your life toward your goal.

7 most important lessons from the book "you are a badass"

YOU ARE A BADASS IS THE SELF-HELP BOOK FOR PEOPLE WHO DESPERATELY WANT TO IMPROVE THEIR LIVES BUT DON'T WANT TO GET BUSTED DOING IT. In this refreshingly entertaining how-to guide, bestselling author and world-traveling success coach, Jen Sincero, serves up 27 bitesized chapters full of hilariously inspiring stories, sage advice, easy exercises, and the occasional swear word, helping you to: - Identify and change the self-sabotaging beliefs and behaviours that stop you from getting what you want. - Create a life you totally love. And create it NOW! - Make some damn money already. The kind you've never made before. By the end of You Are a Badass, you'll understand why you are how you are, how to love what you can't change, how to change what you don't love, and how to use The Force to kick some serious ass.

philosophy

Philosophy

problemsolving

Problem Solving

Jen Sincero is an accomplished writer whose work has resonated with readers around the world. Jen Sincero has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Jen Sincero's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Jen Sincero

You Are a Badass

"Never apologize. Never explain. Just get the thing done, and let them howl."

"I think fearless is having fears but jumping anyway."

"No one gets remembered for the things they didn’t do"

"No such thing as spare time, no such thing as free time, no such thing as down time. All you got is life time. Go."

"Hard work beats talent when talent doesn't work hard"

"The only place where success comes before work is in the dictionary"

If you have any other ideas, comment them and I'll add them to the next quotes!

Ideas

Ultimate life quotes

1. Conventional Measures2. Inner Fulfillment3. Impact on Others

Definitions of Success

Success is often equated with external markers such as career achievements, wealth, and social status. Individuals who prioritize inner growth and spiritual fulfillment may not conform to these traditional measures of success.

1. Conventional Measures

Success can also be measured by personal satisfaction, fulfillment, and alignment with one's values and purpose. Those who prioritize introspection and self-awareness may find fulfillment in these aspects rather than in external achievements.

2. Inner Fulfillment

Some individuals measure success by the positive impact they have on others and the world around them. Those who focus on personal growth and spiritual development may contribute to society in meaningful ways that are not always visible or recognized by others.

3. Impact on Others

1. Misunderstood Priorities2. Unconventional Paths

Challenges in Perception

Others may not fully understand or appreciate the priorities and values of individuals who prioritize inner growth and spirituality. This can lead to misconceptions or underestimations of their achievements.

1. Misunderstood Priorities

For people who prioritize self-reflection, learning, and spiritual connection, success is within reach.

Those who follow unconventional paths or pursue non-traditional goals may not fit society's expectations of success. Their choices may be misunderstood or undervalued by others who prioritize more conventional measures of success.

2. Unconventional Paths

Success is perceived subjectively and varies from person to person. Some may not perceive success in the traditional sense when observing others who prioritize introspection, intellectual pursuits, and spiritual growth.

To find meaning and fulfillment in lifeEmbrace introspection, intellectual pursuits, and spiritual growth to achieve success🧘🏽‍♂️ Take time to reflect on your thoughts and emotions.📚 Engage in pursuits that challenge and stimulate your mind.👨‍👩‍👧‍👦 Find a supportive community that shares your beliefs and values.

How to Success for Introspective and Spiritual People

Success is a deeply personal and subjective concept. It's important for people to define success on their own terms and pursue paths that align with their values and aspirations, regardless of external perceptions.

True success lies in living authentically, finding fulfillment, and making a positive impact in the ways that matter most to each individual.

Exploring different definitions of success, challenges in perception, and success for introspective and spiritual people and how to achieve it

religionandspirituality

Religion & Spirituality

Success for people who prioritize introspection, intellectual pursuits, and spiritual growth

Discipline is doing what you hate to do but doing it like you love it. That’s what you have to do to be the best.Just because you eat too much ice-cream, you say “I’m not going to eat it no more”. That’s not discipline.Take something out of your life or put something in your life that’s going to improve you. That’s what discipline is.“I’m not going to eat ice-cream for six months. I’m not going to throw it out of my life; I’m going to take six months off.”Discipline is not taking things away from you; is letting you know that you can live without anything; that you don’t need anything.

Discipline is not hating things; it’s loving things.

For boxing training and to work with real fighters, join us at fightcamp.com

Mike Tyson: What Discipline Is

Find 100+ Motivation Tips & Ideas  - Curated from inspiring sources like Books, Podcasts & Articles - Genuine Insights from like-minded Users like You!