Mechanical Machine Dismantling Rebuilding installation contractor Company India

Mohan Mechem Projects Pvt Ltd

Equipment Installation Contractor India, Dismantling Contractor India, Diaper Machine Line Installation Contractor India, Non Woven Line Installation Contractor India, Mechanical & Electrical Contractor India.

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Blog

1. THE PLATEAU OF LATENT POTENTIAL

“If you find yourself struggling to build a good habit or break a bad one, it is not because you have lost your ability to improve. It is often because you have not yet crossed the Plateau of Latent Potential. Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees. Your work was not wasted; it is just being stored. All the action happens at thirty-two degrees. When you finally break through the Plateau of Latent Potential, people will call it an overnight success.

Mastery requires patience. The San Antonio Spurs, one of the most successful teams in NBA history, have a quote from social reformer Jacob Riis hanging in their locker room: ‘When nothing seems to help, I go and look at a stone-cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it—but all that had gone before.’”

- James Clear from his book Atomic Habits

3. THE FIVE ESSENTIAL PRACTICES OF THE EFFECTIVE EXECUTIVE

“These are essentially five such practices—five such habits of the mind that have to acquired to be an effective executive:

1. Effective executives know where their time goes. They work systematically at managing the little of their time that can be brought under their control.

2. Effective executives focus on outward contribution. They gear their efforts to results rather than to work. They start out with the question, ‘What results are expected of me?’ rather than with the work to be done, let alone with its techniques and tools.

3. Effective executives build on their strengths—their own strengths, the strengths of their superiors, colleagues, and subordinates; and on the strengths of the situation, that is, on what they can do. They do not build on weakness. They do not start out with the things they
cannot do.

4. Effective executives concentrate on the few major areas where superior performance will produce outstanding results. They force themselves to set priorities and stay with their priority decisions. They know that they have no choice but to do first things first—and second things not at all. The alternative is to get nothing done.

5. Effective executives, finally, make effective decisions. They know that this is, above all, a matter of system—of the right steps in the right sequence. They know that an effective decision is always a judgment based on ‘dissenting opinions’ rather than on ‘consensus
on the facts.’ And they know that to make many decisions fast means to make the wrong decisions. What is needed are few, but fundamental, decisions. What is needed is the right strategy rather than razzle-dazzle tactics."

- Peter Drucker from his book The Effective Executive

5. DOUBLE DOWN ON YOUR TALENTS AT EVERY TURN

“If you spend most of your life trying to be good at everything, you eliminate your chances of being great at anything. Unless your goal is to be mediocre at a lot of things, starting with what you are naturally good at is a matter of efficiency. Focusing on strengths is in many ways a basic time-allocation issue. Every hour you invest in an area where you have natural talent has a multiplying effect, whereas each hour you spend trying to remedy a weakness is like working against a gravitational force. Yet many people spend years or even decades working on weaknesses in hopes that doing so will make them well-rounded.

Do everything you can to avoid falling into this trap. While well-roundedness may be helpful for acquiring the basic tools in any trade—such as reading, writing, and arithmetic—it loses value as you get closer to finding a career. At that point, what’s more important and relevant is what sets you apart. If you want to be great at something in your lifetime, double down on your talents at every turn.”

- Tom Rath from his book Are You Fully Charged?

7. MANAGE YOUR ENERGY

“Those early hours are important for another reason: they’re usually when you’re most productive. When I spoke to Duke professor Dan Ariely, he said, ‘It turns out that most people are productive in the first two hours of the morning. Not immediately after waking, but if you get up at 7 you’ll be most productive from around 8 to 10:30.’ Don’t waste them being exhausted and cranky.

To think about this another way, do you accomplish more in three hours when you’re sleep deprived or in one hour when you feel energetic, optimistic, and engaged? Ten hours of work when you’re exhausted, cranky, and distracted might be far less productive than three hours when you’re ‘in the zone.’ So why not focus less on hours and more on doing what it takes to make sure you’re at your best.”

- Eric Barker from Barking up the wrong tree

9. ENDINGS: YOUR WORK DAY

“When the workday ends, many of us want to tear away—to pick up children, race home to prepare dinner, or just beeline to the nearest bar. But the science of endings suggests that instead of fleeing we’re better off reserving the final five minutes of work for a few small
deliberate actions that bring the day to a fulfilling close. Begin by taking two or three minutes to write down what you accomplished since the morning. Making progress is the single largest day-to-day motivator on the job. But without tracking our ‘dones,’ we often don’t know whether we’re progressing. Ending the day by recording what you’ve achieved can encode the entire day more positively. (Testimonial: I’ve been doing this for four years and I swear by the practice. On good days, the exercise delivers feelings of completion; on bad days, it often shows me I got more done than I suspected.)

Now use the other two or three minutes to lay out your plan for the following day. This will help close the door on today and energize you for tomorrow.

Bonus: If you’ve got an extra minute left, send someone—anyone—a thank-you email...gratitude is a powerful reserve. It’s an equally powerful elevation.”

- Daniel Pink from When.

11. HEALTH PROBLEMS RELATED TO SITTING

“Most of us spend as much as 55 percent of or more of our waking hours each day sitting. We sit at the table during meals, we sit while driving our cars, we sit working at a desk at the office or at school, and we finish off the day sitting on the couch watching TV in the evening.

A growing number of studies show that the more we sit, the greater our chances of dying of heart disease, stroke, cancer, or diabetes. We tend to get back and joint pain. We are likely to be overweight or obese. Sitting also saps our energy, making us more tired than ever. In a commentary titled ‘Regular Physical Activity: Forgotten Benefits,’ published in 2015 online in the American Journal of Medicine, Drs. Steven Lewis and Charles Hennekins of Florida Atlantic University stress that lack of physical activity in Americans poses important clinical, public health, and fiscal challenges for the nation. They calculate that the cost of habitual inactivity and the resultant poor health ‘. . . accounts for 22% of coronary heart disease, 22% of colon cancer, 18% of osteoporatic fractures, 12% of diabetes and hypertension, and 5% of breast cancer . . . inactivity accounts for about 2.4% of U.S. healthcare expenditures or approximately $24 billion a year. Not a pretty picture.”

- Joan Vernikos from Designed to Move

13. JUST ANOTHER COLD, DARK NIGHT ON THE SIDE OF EVEREST

“Everyone has an Everest. Whether it’s a climb you choose, or a circumstance you find yourself in, you’re in the middle of an important journey. Can you imagine a climber scaling the wall of ice at Everest’s Lhotse Face and saying, ‘This is such a hassle”? Or spending the first night in the mountain’s ‘death zone’ and thinking, ‘I don’t need this stress”? The climber knows the context of his stress. It has personal meaning to him; he has chosen it. You are most liable to feel like a victim of the stress in your life when you forget the context the stress is unfolding in. ‘Just another cold, dark night on the side of Everest’ is a way to remember the paradox of stress. The most meaningful challenges in your life will come with a few dark nights.

The biggest problem with trying to avoid stress is how it changes the way we view our lives, and ourselves. Anything in life that causes stress starts to look like a problem. If you experience stress at work, you think there’s something wrong with your job. If you experience stress in your marriage, you think there’s something wrong with your relationship. If you experience stress as a parent, you think there’s something wrong with your parenting (or your kids). If trying to make a change is stressful, you think there’s something wrong with your goal.

Just another cold, dark night on the side of Everest.”

- Kelly McGonigal from The Upside of Stress

15. DON’T EVER, EVER RING THE BELL

“In 2014, at the University of Texas at Austin commencement, Admiral William McRaven brought the house down with his inspirational eighteen-minute talk, ‘Ten Ways to Change the
World.’ In it, he described the ordeals of SEAL trainees, including punishing runs in freezing cold weather, navigating underwater in pitch-black conditions, and being forced to do extra calisthenics after multi-hour endurance sessions. Admiral McRaven said if you want to change the world, you have to ‘sing when you are up to your neck in mud,’ ‘go down obstacles head first,’ and ‘punch the shark in the snout’ when you are underwater, alone, and scared. He finished his speech with the last of his ten change-the-world points, noting that everyone in the SEAL training wants to quit at some point because they don’t believe they have what it takes to persevere:

Finally, in SEAL training there is a bell, a brass bell that hangs in the center of the compound for all the students to see. All you have to do to quit is ring the bell. Ring the bell and you no longer have to wake up at five o’clock. Ring the bell and you no longer have to do the runs, the obstacle course, the PT—and you no longer have to endure the hardships of training. Just ring the bell. If you want to change the world, don’t ever, ever ring the bell.’”

17. CONTROL STIMULI TO CREATE A CLEAR HEAD

“Cigarettes, alcohol, and commonly prescribed pharmaceuticals like Adderall and Prozac all come with warning labels. Has the time come for warnings to accompany the use of media, particularly social media? Is there unhealthy or unsafe exposure or dangerous doses so to speak?

On the surface, this may sound preposterous, but as you read these research findings below, ask yourself if you might rethink your exposure to media and start controlling it for yourself.

• A study in the Journal of the Association for Consumer Research found that the closer you are to your (turned off) smart phone, the more it acts like mental kryptonite. Simply keeping it anywhere near you distracts you and can lessen your capacity to think.

• The more time people spent on Facebook, the worse they felt and the less satisfied they were with their lives, according to University of Michigan researchers in a 2013 article for PLOS ONE.

• People watching news coverage of the 2013 Boston Marathon bombing reported higher acute stress two to four weeks after the tragedy than people who had direct exposure to the events at or near the bombings, according to researchers in Proceedings of the National Academy of Sciences of United States of America (PNAS) journal.”

- Paul Napper and Anthony Rao from The Power of Agency

19. SUSTAINED OBSESSION

“Brad Alan Lewis and his rowing partner Paul Enquist won the gold medal in the double sculls at the 1984 Los Angeles Olympic Games, becoming the first U.S. rowers to capture gold since 1964 and the first U.S. doubles team to secure gold since 1932. For Lewis, high commitment equals sustained obsession. He explains how he went from good to gold medal in his book Wanted: Rowing Coach: ‘If anyone here is secretly dreaming of making the Olympics, I can tell you exactly how to do it: two words: Sustained Obsession. The obsession isn’t so hard. But keeping it sustained is a tough nut to crack.’”

- Jim Afremow from The Champion's Mind

21. WANT TO DECREASE YOUR IQ BY 15 POINTS? HERE’S HOW!

“A study done at the University of London found that constant emailing and text-messaging reduces mental capability by an average of ten points on an IQ test. It was five points for women, and fifteen points for men. This effect is similar to missing a night of sleep. For men, it’s around three times more than the effect of smoking cannabis.

While this fact might make an interesting dinner party topic, it’s really not that amusing that one of the most common ‘productivity tools’ can make one as dumb as a stoner. (Apologies to technology manufacturers: there are good ways to use this technology, specifically being able to ‘switch off’ for hours at a time.)

‘Always on’ may not be the most productive way to work. One of the reasons for this will become clearer in the chapter on staying cool under pressure; however, in summary, the brain is being forced to be on ‘alert’ far too much. This increases what is known as your allostatic load, which is a reading of stress hormones and other factors relating to a sense of threat. The wear and tear from this has an impact.

As Stone says, ‘This always on, anywhere, anytime, anyplace era has created an artificial sense of constant crisis. What happens to mammals in a state of constant crisis is the adrenalized fight-or-flight mechanism kicks in. It’s great when tigers are chasing us. How many of those five hundred emails a day is a tiger?”

- David Rock from Your Brain at Work

23. TEACHING EMOTIONAL STAMINA, FLEXIBILITY AND WISDOM

“So what should we be teaching? Many pedagogical experts argue that schools should switch to teaching ‘the four Cs’—critical thinking, communication, collaboration, and creativity. More broadly, they believe, schools should downplay technical skills and emphasize general-purpose life skills. Most important of all will be the ability to deal with change, learn new things, and preserve your mental balance in unfamiliar situations. In order to keep up with the world of 2050, you will need not merely to invent new ideas and products but above all to reinvent yourself again and again.”

- Yuval Noah Harari from 21 Lessons for the 21st Century

25. HOW TO MAKE YOURSELF ANXIOUS, TIRED AND HOSTILE

“In the United States, daily physical activity—as captured by an accelerometer—is correlated with a sense of purpose in life. Real-time tracking also shows that people are happier during moments when they are physically active than when they are sedentary. And on days when people are more active than their usual, they report greater satisfaction with their lives.

Other experiments in the U.S. and UK have forced moderately active adults to become sedentary for a period of time, only to watch their well-being wither. Regular exercisers who replace physical activity with a sedentary activity for two weeks become more anxious, tired, and hostile.

When adults are randomly assigned to reduce their daily step count, 88 percent become more depressed. Within one week of becoming more sedentary, they report a 31 percent decline in life satisfaction. The average daily step count required to induce feelings of anxiety and depression and decrease satisfaction with life is 5,649. The typical American takes 4,774 steps per day. Across the globe, the average is 4,961.”

- Kelly McGonigal from The Joy of Movement

27. WHEN TO EAT

“Some mice were given access to food around the clock, while others only had access during the night (when mice normally come out to forage and feed). The results of the experiment were staggering. While the mice that ate around the clock became obese and unhealthy, the group that was only given access to food within an eight- to twelve-hour window ended up slim and healthy.
Both groups of mice consumed the same number of calories (and the same mixture of unhealthy fats and sugars), but the mice in the nighttime-only feeding group weighed 28 percent less and had 70 percent less body fat after eighteen weeks. Independent of what they were eating, sticking to their natural nocturnal feeding time protected them against obesity and even gave their health a boost.

Now, humans are not mice, but signs are pointing in a similar direction for people who practice time-restricted eating. A number of small trials have shown that merely eating an earlier dinner can improve blood sugar and blood pressure, independent of weight lost. It may even help fight cancer. One study from Spain involving over four thousand people found eating an earlier dinner (before 9 p.m. or at least two hours before bed) reduced the risk of breast cancer and
prostate cancers by 20 percent. A UCSD study yielded equally promising findings, this time for cancer recurrence. The study involved 2,400 women with early-stage breast cancer and found
that a nightly fast of fewer than thirteen hours was associated with a 36 percent higher risk of recurrence, compared to thirteen or more hours of food abstention per night. There was also a trend toward increased mortality for late-night eaters.”

- Max Lugavere from The Genius Life

29. STATS TO MAKE YOUR HEART SKIP A BEAT

“When communicating science to the general public in lectures or writing, I’m always wary of bombarding an audience with never-ending mortality and morbidity statistics, lest they themselves lose the will to live in front of me. It is hard not to do so with such compelling masses of studies in the field of sleep deprivation. Often, however, a single astonishing result is all the people need to apprehend the point.

For cardiovascular health, I believe that finding comes from a ‘global experiment’ in which 1.5 billion people are forced to reduce their sleep by one hour or less for a single night each year. It is very likely that you have been part of this experiment, otherwise known as daylight savings time.

In the Northern Hemisphere, the switch to daylight savings time in March results in most people losing an hour of sleep opportunity. Should you tabulate millions of daily hospital records, as researchers have done, you discover that this seemingly trivial sleep reduction comes with a frightening spike in heart attacks the following day. Impressively, it works both ways.

In the autumn within the Northern Hemisphere, when the clocks move forward and we gain an hour of sleep opportunity time, rates of heart attacks plummet the day after. A similar rise-and-fall relationship can be seen with the number of traffic accidents, proving that the brain, by way of attention lapses and micro-sleeps, is just as sensitive as the heart to very small perturbations of sleep. Most people think nothing of losing an hour of sleep for a single night, believing it to be trivial and inconsequential. It is anything but.”

- Matthew Walker from Why We Sleep

31. WANT SUCCESS? START WITH HAPPINESS

“I felt like I’d entered an alternate universe when I read a lengthy research paper by three of positive psychology’s top luminaries—Ed Diener, Laura King, and Sonja Lyubomirksy—called ‘The Benefits of Frequent Positive Affect.’ It was the fall of 2005 when I was in the MAPP program at Penn, and I was reading more and more research that helped me to understand exactly what it takes to flourish and succeed in life. This paper, though, was a doozy, and it upended all of my previous thinking.

In one of the most profound, slam-dunk findings I’ve ever read, these three researchers had parsed and reviewed hundreds of studies on success in life to discover the exact opposite of what I and many others had mistakenly believed was true: we don’t become happy after we succeed at something, but rather we succeed at something because we are happy first. Their comprehensive overview of longitudinal, qualitative, correlational, and causal studies on success in friendship, health, finance, work, and all other aspects of life helped me understand why achieving certain external goals when I was younger never made me happy for long, and had instead left me
emptier than before. The grades, the awards, the schools, the scores, and the right weight never brought me the lasting satisfaction I had thought they would, and now I could see why."

- Caroline Adams Miller from Getting Grit

33. BRAIN-DERIVED NEUROTROPHIC FACTOR (BDNF)

“A major component in this gift of neurogenesis—and it is a gift to be revered—is a protein called brain-derived neurotrophic factor (BDNF), which, as we read in previous chapters, plays a key role in creating new neurons. And it also protects existing neurons, helping to ensure their survivability while encouraging synapse formation—that is, the connection of one neuron to another—which is vital for thinking, learning, and higher levels of brain function. Studies have in fact demonstrated that BDNF levels are lower in Alzheimer’s patients, which is no surprise, given our current understanding of how BDNF works...

We now have a very firm understanding of the factors that influence our DNA to produce BDNF. Fortunately, these factors are by and large under our direct control. Increasing your production of BDNF and thus increasing neurogenesis while adding protection to your existing brain neurons doesn’t require that you enroll in a research study to determine if some new laboratory-created compound will enhance BDNF production. The gene that turns on BDNF is activated by a variety of factors, including voluntary physical exercise—animals forced to exercise do not demonstrate this change, calorie reduction, intellectual stimulation, curcumin, and the omega-3 fat known as docosahexaenoic acid.
This is a powerful message because all of these factors are within our grasp; they represent choices we can make to turn on the gene for neurogenesis.”

- David Perlmutter & Alberto Villoldo from Power Up Your Brain

35. THE TWO-MINUTE GAME

“If an action will take less than two minutes, it should be done at the moment it is defined.”

INBOX ZERO
“It requires much less energy to maintain e-mail at a zero base than at a thousand base.”

THE WEEK BEFORE YOUR VACATION
“Most people feel best about their work the week before their vacation, but it’s not because of the vacation itself. What do you do the last week before your leave on a big trip? You clean up, close up, clarify, and renegotiate all your agreements with yourself and others. I just suggest that you do that weekly instead of yearly.”

- David Allen from Getting Things Done

37. PERFECTION + 50 POUNDS OF CLAY

“The ceramics teacher announced on opening day that he was dividing the class into two groups. All those on the left side of the studio, he said, would be graded solely on the quantity of work they produced, all those on the right solely on the quality. His procedure was simple: on the final day of class he would bring in his bathroom scales and weigh the work of the ‘quantity’ group: fifty pounds of pots rated an ‘A,’ forty pounds a ‘B,’ and so on. Those being graded on ‘quality,’ however, needed to produce only one pot—albeit a perfect one—to get an ‘A.’

Well, came grading and a curious fact emerged: the works of highest quality were all produced by the group being graded for quantity. It seems that while the ‘quantity’ group was busily churning out piles of work—and learning from their mistakes—the ‘quality’ group had sat theorizing about perfection, and in the end had little more to show for their efforts than grandiose theories and a pile of dead clay.”

~ David Bayles and Ted Orland from Art and Fear

39. HOW POWERFUL ARE EXPECTATION AND BELIEF?

“But is there any scientific foundation for placing expectation and belief on such a high pedestal?

More specifically and personally, just how powerful can your personal beliefs and expectations be in the healing process? Let’s allow a 2002 study in the New England Journal of Medicine to suggest an answer.

In this study, conducted by scientists at the Baylor College of Medicine, 165 patients with osteoarthritis (wear-and-tear arthritis) of the knee randomly received one of three treatments: arthroscopic debridement (removal of dead tissue inside the knee); arthroscopic lavage (washing-out of the knee joint); or placebo “sham” surgery. Arthroscopy involves the use of a fiber-optic device that is inserted to permit observation of the inside of a joint and to facilitate surgical procedures inside the joint. In this investigation, the placebo surgery involved having a physician make a surface skin incision on the knee and simulate a debridement without insertion of an arthroscope. The researchers assessed the outcomes of the procedures over a 24-month period. The results were startling: The investigators reported that at no point did the patients who had the real surgery have less knee pain or better physical function than the placebo group. The sham surgery worked as well as the real surgery. The researchers concluded that there was no clinically meaningful difference among the three groups. In fact, they said, at some points during follow-up, objective physical function of the patients was significantly worse in the debridement group than in the placebo group!

This study is by no means an isolated example of the power of belief and expectation. Hundreds of other investigations, involving a wide variety of diseases and health problems, have demonstrated the power of the human mind over disease. The treatment principle might be summed up this way: Just as an antibiotic drug may stop an infection or surgery may eliminate a malignancy, so the mind—your mind—has the capacity to treat or even cure many of your serious physical and emotional complaints.”

- Herbert Benson from The Relaxation Revolution

2. THE TOP SOURCE OF MOTIVATION

"We discovered that people are more creative and productive when they are deeply engaged in the work, when they feel happy, and when they think highly of their projects, coworkers, managers, and organizations. But there’s more. When people enjoy consistently positive inner work lives, they are also more committed to their work and more likely to work well with colleagues. In other words, work-related psychological benefits for employees translate into performance benefits for the company.

Conventional management wisdom is way off track about employee psychology. When we surveyed hundreds of managers around the world, ranging from CEOs to project leaders, about what motivates employees, we found startling results: 95 percent of these leaders fundamentally misunderstood the most important source of motivation. Our research inside companies revealed that the best way to motivate people, day in and day out, is by facilitating progress—
even small wins. But the managers in our survey ranked ‘supporting progress’ dead last as a work motivator.”

- Teresa Amabile and Steven Cramer from their book The Progress Principle.

4. ARE YOU FULLY CHARGED?

“To discover what creates a full charge, my team and I reviewed countless articles and academic studies, and interviewed some of the world’s leading social scientists. We identified and cataloged more than 2,600 ideas for improving daily experience. As we narrowed down the concepts to the most proven and practical strategies, underlying patterns continued to surface. Three key conditions differentiate days when you have a full charge from typical days:

• Meaning: doing something that benefits another person
• Interactions: creating far more positive than negative moments
• Energy: making choices that improve your mental and physical health ...

The good news is that you don’t have to go on a retreat in the woods to find meaning, you don’t need to find new friends at a cocktail party to have better interactions, and you certainly don’t need to run a marathon or embark on a fad diet to create physical energy. The biggest changes for your daily well-being start with a few small steps.”

- Tom Rath from his book Are You Fully Charged?

6. HERE’S THE KEY FORMULA FOR SUCCESS

“It all comes down to a philosophical phrase: the things that are easy to do are also easy not to do. That’s the difference between success and failure, between daydreams and ambitions.

Here’s the key formula for success: a few disciplines practiced every day. Those disciplines have to be well-thought out. What should you spend your time doing? You don’t want to waste your time on things that aren’t going to matter. But a few simple disciplines can change your whole economic future. A few simple disciplines can change your future with your family, your business, your enterprise, your career. Success is a few simple habits—good habits—repeated every day.

You’ve got the choice right now of one of two ‘easies.’ Easy to do, or easy not to do. I can tell you in one sentence how I got rich by the time I was thirty-one: I did not neglect to do the easy things I could do for six years. That’s the key. I found something easy I could do that led to fortune, and I did not neglect to do it.”

- Jim Rohn from his book Leading an inspired life.

8. THE 4 DISCIPLINES OF EXECUTION

“Although the disciplines may seem simple at first glance, they are not simplistic. They will profoundly change the way you approach your goals. Once you adopt them, you will never lead in the same way again, whether you are a project coordinator, lead a small sales team, or run a Fortune 500 company. We believe they represent a major breakthrough in how to move teams and organizations forward.
Here’s a quick overview of the 4 Disciplines.

Discipline 1: Focus on the Wildly Important. Basically, the more you try to do, the less you actually accomplish. This is a stark, inescapable principle that we all live with.

Discipline 2: Act on Lead Measures. This is the discipline of leverage. It’s based on the simple principle that not all actions are created equal. Some actions have more impact that others when reaching for a goal. And it is those you want to identify and act on if you want to
reach your goal.

Discipline 3: Keep a Compelling Scorecard. People play differently when they are keeping score. If you doubt this, watch any group of teenagers playing basketball and see how the game changes the minute scorekeeping begins.

Discipline 4: Create a Cadence of Accountability. Discipline 4 is where execution really happens. The first three disciplines set up the game, but until you apply Discipline 4, your team isn’t in the game.”

- Chris McChesney, Sean Covey, Jim Huling from The 4 Disciplines of Execution

10. ARE YOU ACTIVE 'AND' SEDENTARY?

“There are evidence-based ways to sit and stand better but the conditions that make these positions better for you are limited in scope. Which is why in addition to making postural adjustments, which introduce new body loads and require different muscles to work, you also need to move more throughout the day–throughout being the key term. The newest research shows that you can be active (as in, faithfully completing your daily workout at the gym while logging “10 miles ran today” on your marathon training program) and still be sedentary (as in, commuting back and forth each day to your desk job and consuming extensive digital entertainment in your leisure hours).

Let’s work to solve the problem by not just getting up and out of our chairs, but by creating intermittent movement–both on the large and small scale–while still getting our business/work done. As you proceed through the next sections about workstations, sitting, standing, and doing clever exercises in the office, always keep the big picture goal in mind that’s these optimal setups are really way stations to flow through over the course of the workday.”

- Katy Bowman from Don't just sit there

12. SUCCESSFUL PEOPLE TAKE ACTION AS QUICKLY AS POSSIBLE

“We like this story because it points out an important principle: successful people take action as quickly as possible, even though they may perform badly. Instead of trying to avoid making mistakes and failing, they actively seek opportunities where they can learn quickly. They understand that feeling afraid or unprepared is a sign of being in the space for optimal growth and is all the more reason to press ahead. In contrast, when unsuccessful people feel unprepared or afraid, they interpret it as a sign that it is time to stop, readdress their plans, question their motives, or spend more time preparing and planning.

Let us ask you some questions: When was the last time you accomplished something that you were really proud of? How did you feel in the time before you reached this accomplishment? Was it comfortable? Easy? Did you have to do things that pushed you beyond your abilities? Did you make mistakes and mess up? If you are like most people, you will probably find that the times in your life when you grew and accomplished the most are also the times when you made the most mistakes and blunders and had to overcome the greatest obstacles.”

- Ryan Babineaux & John Krumboltz from Fail Fast, Fail Often

14. NEVER GO ALL IN

“When we launch an idea it has to meet at least two minimum financial criteria. One, we can’t borrow money to fund the idea. Two, if it fails it can’t be fatal, meaning if our decision is faulty it can’t have the possible consequence of closing us down. In poker, you call this going “all in.” Too many businesses have closed as a result of going all in on one decision that they just knew would be a success. I’ve spent twenty years building this business; I’m not going to risk the whole thing on any one decision, idea, or product line. We never go all in.”

- Dave Ramsey from EntreLeadership

16. GRIT & WISE PARENTING

“Indeed, over the past forty years, study after carefully designed study has found that the children of psychologically wise parents fare better than children raised in any other kind of household.

In one of Larry’s studies, for example, about ten thousand American teenagers completed questionnaires about their parents’ behavior. Regardless of gender, ethnicity, social class, or parents’ marital status, teens with warm, respectful, and demanding parents earned higher grades in school, were more self-reliant, suffered from less anxiety and depression, and were less likely to engage in delinquent behavior.”

- Angela Duckworth from Grit

18. IT’S TIME TO STARVE FEAR OF ITS FAVORITE FOOD

“I handle this dilemma myself by omitting time from the equation—since time is what drives fear. The more time you devote to the object of your apprehension, the stronger it becomes. So starve the fear of its favorite food by removing time from its menu.

For example, let’s say that John needs to make a call to a client, a task that immediately causes him to feel anxiety. So rather than picking up the phone and making the call immediately, he gets a cup of coffee and thinks about what he is going to do. His lengthy contemplation only causes his fear to grow, as he imagines all the ways the call could go badly and all the potentially terrible things that could happen. If confronted, he’s likely to claim that he needs to ‘prepare’ before he makes the call. But preparation is merely an excuse for those who haven’t trained properly—and who use it as a reason to justify their last-minute reluctance. John needs to take a deep breath, pick up the phone, and just make the call. Last-minute preparation is just another way to feed the fear that will only get stronger as time is added. Nothing happens without action."

- Grant Cardone from The 10X Rule

20. WHAT NOT TO DO IN YOUR MORNING ROUTINE

“When we describe multitasking we’re often describing context switching, the act of opening up our email and looking through it for ‘just’ two minutes before returning to our original task.
Context switching is inherently bad for us—every time we switch between doing our work and reading an article online, or reading an article online and checking our phones, we experience a ‘transaction cost’ that drains our energy and slows us down.

Multitasking is the act of doing two or more tasks at the same time, with varying levels of success. While most attempts at multitasking tend to fail (as anyone who has ever attempted to order groceries online while feigning an all-ears presence on a conference call can attest), certain activities can be worked alongside each other, such as cycling to work (you get to where you’re going while getting a workout in), or, if you can do it safely, listening to an audiobook in the car.”

- Benjamin Spall and Michael Xander from My Morning Routine

22. STRESS MAKES YOU STUPID

“In 2012, a team of neurologists at UCLA’s Laboratory of Neuromodulation and Neuroimaging published a study that clearly demonstrated the thickening of the corpus callosum in people with regular meditation practices. Even more interesting, in 2015, a team from Harvard published findings from an experiment in which they conducted baseline MRIs on participants before starting half of them on a regular, daily meditation program. The subjects were selected on the basis of their overall health; all subjects, however, reported dealing with the effects of stress on their lives.

During the course of the experiment, subjects answered questions about their moods and emotional states; those in the meditation group reported more positive overall feelings and a reduction of stress. At the end of eight weeks, the scans were repeated, and the brains of those who had begun meditating showed unmistakable physical changes, including shrinking of the amygdala (that is, the brain’s fear center), which expands when the brain is steeped in cortisol or other stress hormones, and expansion of the brain stem, where dopamine and serotonin—the chemicals responsible for feelings of happiness, love, and contentment originate.

Just think about that for a minute: In only two months, meditation can change the brain enough to be visibly detectable by MRI, shrinking the fear center and enlarging the centers responsible for happiness, love, and creative problem solving.”

- Emily Fletcher from Stress Less, Accomplish More

24. TO WIN: START. PLAY THE LONG GAME!

“To play any game, you have to start. To win, you’ll need to keep going. If you want to make your dreams come true, get ready for the long game.

Life is not a one-and-done sort of deal. You’ve got to work for what you want. Do you know the game Angry Birds? Rovio, the brand that created the game, launched 51 unsuccessful games before they developed Angry Birds.

How about The Avengers star Mark Ruffalo? Do you know how many auditions he did before he landed his first role? Almost 600! Even Babe Ruth struck out 1,330 times. My favorite vacuum cleaner is Dyson. And there’s no wonder why it doesn’t suck
at sucking up the dirt. James Dyson created 5,127 prototypes! What? And this last one will blow your mind.

Picasso created nearly 100 masterpieces in his lifetime. But what most people don’t know is that he created a total of more than 50,000 works of art.

Did you see that last number? 50,000. That’s two pieces of art a day. Success is a numbers game. And you’re not going to win it if you keep telling yourself to wait. The more often that you choose
courage, the more likely you’ll succeed.”

- Mel Robbins from The 5 Second Rule

26. JUST SAY NO

“Mihaly Csikszentmihalyi was putting together a study of some of the most creative successful people around: 275 Nobel Prize winners, National Book Award winners, and other people clearly at the top of their fields. It was a major study by a renowned researcher that would be well publicized. It was incredibly flattering just to be invited. So what happened?

Over a third said no. Many more didn’t even reply. They had their own work to do. Csikszentmihalyi invited Peter Drucker and received this in response: ‘I hope you will not think me presumptuous or rude if I say that one of the secrets of productivity . . . is to have a very big waste paper basket to take care of all invitations such as yours.’”

- Eric Barker from Barking Up the Wrong Tree

28. RELY ON THE POWER OF OTHERS

“Nobody wants to stick his or her hand in a bucket of ice water and leave it there until the pain is overwhelming, but that’s exactly what participants in one study were asked to do. Some participants had to sit by themselves, while others were allowed to sit with a stranger or even a friend. The participants sitting by themselves experienced much greater levels of pain, while having a friend say supportive things greatly reduced the pain. In fact, even having a total stranger voice support or just passively sit with the participant caused the same benefits.

This same effect is seen in patients with chronic pain. In one study, patients who had their significant other present experienced greatly reduced sensations of pain. Surprisingly, sometimes even just thinking about a loved one is enough to reduce pain. Even more
surprisingly, the same is true for talking to a stranger. Pain is an internal sensation and is heightened when you focus on it. Because talking with other people activates prefrontal social circuitry, it can help shift the brain’s focus away from pain.”

-- Alex Korb PhD from The Upward Spiral

30. Motivation at Workplace

“When [Dan] Pink talks about ‘what science knows,’ he’s referring, for the most part, to a forty-year-old theoretical framework known as Self-Determination Theory (SDT), which is arguably the best understanding science currently has for why some pursuits get our engines running while others leave us cold.

SDT tells us that motivation, in the workplace or elsewhere, requires that you fulfill three basic psychological needs—factors described as the ‘nutriments’ required to feel intrinsically motivated for your work:

• Autonomy: the feeling that you have control over your day, and that your actions are important
• Competence: the feeling that you are good at what you do
• Relatedness: the feeling of connection to other people”
- Cal Newport from So Good They Can't Ignore You﻿﻿
 

32. Greatest Predictor of Longevity

More recently, science has begun testing what the ancient Tibetans understood
intuitively. In the 1980s, researchers with the Framingham Study, a 70-year longitudinal
research program focused on heart disease, attempted to find out if lung size really did
correlate to longevity. They gathered two decades of data from 5,200 subjects, crunched the
numbers, and discovered that the greatest indicator of life span wasn’t genetics, diet or the
amount of daily exercise, as many had suspected. It was lung capacity.

The smaller and less efficient lungs became, the quicker subjects got sick and died. The cause of deterioration didn’t matter. Smaller meant shorter. But larger lungs equaled longer lives.

Our ability to breathe full breaths was, according to the researchers, ‘literally a measure of
living capacity.
- James Nestor from Breath - The New Science of a Lost Art﻿﻿
- David Perlmutter & Alberto Villoldo from Power Up Your Brain﻿

34. BRAIN-DERIVED NEUROTROPHIC FACTOR (BDNF)

“A major component in this gift of neurogenesis—and it is a gift to be revered—is a protein called brain-derived neurotrophic factor (BDNF), which, as we read in previous chapters, plays a key role in creating new neurons. And it also protects existing neurons, helping to ensure their survivability while encouraging synapse formation—that is, the connection of one neuron to another—which is vital for thinking, learning, and higher levels of brain function. Studies have in fact demonstrated that BDNF levels are lower in Alzheimer’s patients, which is no surprise, given our current understanding of how BDNF works...

We now have a very firm understanding of the factors that influence our DNA to produce BDNF. Fortunately, these factors are by and large under our direct control. Increasing your production of BDNF and thus increasing neurogenesis while adding protection to your existing brain neurons doesn’t require that you enroll in a research study to determine if some new laboratory-created compound will enhance BDNF production. The gene that turns on BDNF is activated by a variety of factors, including voluntary physical exercise—animals forced to exercise do not demonstrate this change, calorie reduction, intellectual stimulation, curcumin, and the omega-3 fat known as docosahexaenoic acid.
This is a powerful message because all of these factors are within our grasp; they represent choices we can make to turn on the gene for neurogenesis.”

36. SPONSORED RESEARCH

“In total, Coke provided more than $120 million to US universities, health organizations, and research institutions between 2010 and 2015. From 2008 to 2016 Coke funded 389 articles in 169 journals concluding that physical activity was more important than diet and that soft drinks and sugar are essentially harmless.”

The food industry spends more than $12 billion a year funding nutrition studies (while the NIH [National Institute of Health] spends only $1 billion), polluting and diluting independent research, and confusing policy makers, the public, and even most doctors and nutritionists. Studies funded by the food industry are eight to fifty times more likely to find a positive outcome for their products.

Twix is a health food according to the American Heart Association, in case you weren’t aware—and so are Froot Loops, Cocoa Puffs, and French Toast Crunch, right along with the 7 teaspoons of sugar per serving. It shouldn’t be called breakfast; it should be called dessert. When you grind it into flour, whole wheat or not, it is worse than sugar. The glycemic index of sugar is 65 and that of whole wheat bread is 75, which means that the bread raises your blood sugar more than table sugar. Below the neck, there is no difference between a bowl of sugar and whole wheat bread. Well, actually, the bread is worse.”

- Dr. Mark Hyman, MD from Food Fix

38. JUNK SCIENCE GOES WITH JUNK FOOD

“Science definitively proves that all calories are not the same: Sugar and starch calories act completely differently than calories from fat when you eat them. In a 2018 Harvard study, researchers fed two groups identical numbers of calories, but one group ate 60 percent of calories from fat with less than 20 percent from carbs while the other group had 60 percent from carbs and 10 percent from fat. In the most overweight of the participants, the low-carb, high-fat group burned 400 more calories a day without any more exercise, and while eating the exact same number of calories. Sugar slows your metabolism. Fat speeds it up.

Calories are information, instructions that affect hormones, brain chemistry, the immune system, the microbiome, gene expression, and metabolism. The energy-balance hypothesis is dead—except in the minds of those in the fast-food industry because they have a stake in pushing the idea that weight is all about calories in and calories out. But any third grader could tell you that 1,000 calories of soda and 1,000 calories of broccoli have profoundly different effects on the body.”

- Dr. Mark Hyman, MD from Food Fix

40. HOW ‘BOUT A 25% BOOST TO YOUR HAPPINESS?

“What did the first study reveal? At the end of the ten weeks, we examined differences between the three groups on all of the well-being outcomes that we measured at the outset of the study. Participants in the gratitude condition felt better about their lives as a whole and were more optimistic about the future than participants in either of the other control conditions. To put it into numbers, according to the scale we used to calculate well-being, they were a full 25 percent happier than other participants.

...Compared to those who were not jotting down their blessings nightly, participants in the gratitude condition reported getting more hours of sleep each night, spending less time awake before falling asleep, and feeling more refreshed upon awakening. Perhaps this is why grateful individuals feel more alive and vital during the day... This finding is enormous in that sleep disturbance and poor sleep quality have been identified as central indicators of poor overall well-being.

...It may sound simplistic, but the evidence cannot be ignored: if you want to sleep more soundly, count blessings, not sheep.”

- Robert Emmons from Thanks

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