How Mindfulness Meditation Can Help Improve Meeting Performance

How Mindfulness Meditation Can Help Improve Meeting Performance

It’s not uncommon to feel high levels of stress at work. To a certain degree, stress is normal, and it can be the push of motivation that helps you get things done. Yet, when stress increases, and it begins to overcome your day-to-day life, it can lead to unpleasant consequences, such as sleep deprivation, anxiety, and unhealthy eating habits, which will affect your job performance. 

Mindfulness meditation has proved to be an effective way to boost workplace productivity and is being implemented in businesses more and more each day. Keep reading to learn about the benefits of meditation and how you can start practicing it today.

Reduces Stress

An excessive amount of stress can be damaging to one’s health. If not managed properly, it will affect your personal lives, resulting in unproductivity at the workplace. And sadly, work is probably the main source of all damaging stress. 

Taking a few minutes a day to close your eyes and center your thoughts around something as small as your breathing can help you reduce stress. Reducing stress, or even reversing it, will help you sleep better, eat better, and be in a better mood, improving your performance at work. 

Increases Focus

Another harmful consequence of stress is that it can affect your concentration, which you need in order to pay attention to those work meetings.

Practicing mindfulness meditation is a way to exercise your brain and train it to focus on things you need. By doing a 5-minute meditation a day, your focus will sharpen, and you won’t be drifting away in your thoughts as much.

Boosts Creativity

When you meditate, all those thoughts that cause you emotional distress are pushed away. You find yourself in a mindful state where you can allow your brain to explore new ideas or open new doors that you couldn’t think of before due to the number of overwhelming thoughts in your mind.

Since creativity is a fundamental part of your job, meditation can help boost your creativity, and in time, you might be the first one dropping new ideas at your work meetings. 

Helps Improve Work Relationships

Introspection, self-awareness, and compassion are all vital qualities you need to develop in order to maintain healthy relationships in your life.

Mindful meditation gives you the chance to enhance those qualities, and it’ll make you a better team player at your workplace. Not only will you become more of an active listener, but you’ll also find yourself more accepting of criticism. 

How To Meditate

The entire idea behind meditation is basically closing your eyes and centering your thoughts on one thing, which is usually your breath. However, it’s not as easy as you might think. 

If you’re a complete beginner, you’ll notice that your mind may wander a lot. When this happens, you need to become aware of it and slowly train yourself to bring your focus back on the one thing you were thinking about: your breath.

The more you practice, the less your mind will wander, and the easier it’ll become. 

Start Practicing Mindfulness Meditation

Try to find a few minutes during the day to practice mindfulness meditation, whether it’s a few minutes during your morning routine or a few minutes during your lunch break. Start off with the basics and slowly work your way up. 

You don’t know where to start? Check out our services! We’re happy to help you stay motivated and get you started on a better lifestyle. 

How to Manage and Overcome Imposter Syndrome

How to Manage and Overcome Imposter Syndrome

Anywhere between 9 to 82% of people experience imposter syndrome at some point in their lives. While it’s not officially recognized as a psychiatric disorder, it can still be quite a serious thing that impacts your life. More specifically, it might hold you back from your potential and cause you to miss out on opportunities.

What is imposter syndrome and how can you overcome it? Find out the answers to these questions by reading on.

What Is Imposter Syndrome?

As the name suggests, imposter syndrome is where you feel inadequate and doubt your own capabilities. You might feel like you don’t know what you’re doing, which might actually be contrary to reality.

A lack of self-confidence can cause you to feel like an imposter. Instead of believing that your success comes from your hard work and perseverance, you think that it’s a result of luck or even fraud. As a result, you might feel undeserving of the fruits of your labor.

Overcoming Imposter Syndrome

While having imposter syndrome can sound daunting and even frustrating, the good news is, there are definitely ways to overcome imposter syndrome anxiety. Here a few to try out if you ever feel inadequate.

List All Your Accolades and Accomplishments

When imposter syndrome washes over you, it’s easy to forget about all the amazing things you’ve achieved. So sit down and write down a list of all your accolades and accomplishments.

It can be helpful to go through your social media accounts to see what you’ve achieved in the last few years. Perhaps it was launching a wildly successful business or reaching a certain number of sales.

Whatever your accomplishments are, it’ll help you realize you didn’t achieve them without some dedication and skill.

Think Positively

We can sometimes be our own biggest and worst critics. In turn, this can tear down our self-esteem that we’ve worked so hard to build up.

While it can be tempting to focus on the bad, make a conscious effort not to. Instead, think positively and be kind to yourself.

Some positive self-talk can go a long way to help you shake imposter syndrome.

Work With a Life Coach

Life coaches are professionals who specialize in helping people achieve goals, both in their personal and business lives. They’ll help you find direction and recognize your true skills, which can help tremendously in your self-confidence.

Not only that, but they’ll also help you understand your weaknesses and figure out how to strengthen them. That way, you can be the best version of yourself.

Be Confident in Your Own Abilities

Now you know what imposter syndrome is and how you can manage and overcome it.

So don’t let yourself be held back by you. The sky’s the limit when you believe in yourself! Put our tips for overcoming imposter syndrome to use and you’ll see endless success and confidence in your future.

If you’d like to learn more about gaining traction in your business, then contact us today. Jim Riley can help you maximize your potential and accelerate your business!

How to Overcome A Fear of Public Speaking

by Jim Riley 0 Comments
How to Overcome A Fear of Public Speaking

If you need to give a speech in public, it may fill you with dread. Speaking in front of crowds is not an easy thing to do. In fact, it is estimated that 73% of people have a fear of giving speeches. 

Whether you need to give a speech at a wedding or you’re presenting for work, the fear is the same. What if it all goes wrong? What if you say the wrong thing? 

There are ways of overcoming public speaking, though, and you don’t have to struggle with the anxiety. 

In this article, we’ll take a look at how you can get past the fear of speaking in front of crowds. 

Be Prepared

The first step in overcoming a fear of public speaking is to be prepared. The more prepared you are, the less you will appear nervous. Read through your speech until you feel as though you know it and are comfortable with it. 

Learn to Put Your Body Into a Calm State 

Being calm will help you to deliver the best speech possible. There are plenty of deep breathing techniques that you can use to put your body into a calm state before you give your speech. Take long, deep breaths before you head out in front of the crowd. 

Challenge What You Believe About Public Speaking

You may think that you’re not good enough or that you won’t be able to speak loudly or clearly enough. These negative statements can be turned on their heads with cognitive reframing

Often, these negative thoughts are not supported by any facts of experience. By challenging these thoughts and replacing them with more supportive statements, you can overcome your fears and become a more confident public speaker.

Focus On Communication 

You may see public speaking as a performance and that you need to deliver your speech with charisma. While this may help your delivery, the fundamental truth is that public speaking is about communication. Focus on getting the message across. 

Learn to slow down and speak clearly and focus on how you communicate over the performative aspects of delivering your speech. 

Look For More Opportunities to Speak 

Practice helps you to overcome your fears. The more you speak in public, the easier it will get. Try and find as many opportunities to speak in public as possible. You never know, you may start to enjoy giving speeches.

Get Advice From Other Public Speakers 

Do you know anyone else who speaks in public? Getting advice from public speakers is one of the best ways of learning how to overcome your fears. A professional speaker may be able to give you a few invaluable pointers that will directly benefit you in your public speaking. 

Public Speaking Needn’t Be Scary 

While public speaking may be daunting, if you follow these tips, it can make things easier. 

Alternatively, you could always hire a keynote speaker to provide a speech for you. Get in touch to find out more. 

5 Best Websites for Learning New Skills Online

5 Best Websites for Learning New Skills Online

Did you know that 21.9 million U.S. students were enrolled in colleges between 2019 and 2020?

A college degree is a staple for many resumes. However, it’s not the only way to boost new skills!

The internet has made education more accessible than ever. But with so many learning websites cropping up, how can you decide on the best of the bunch?

We’re here to help you out! Check out the guide below for five of the best websites to start learning online!

1. Skillshare

Skillshare is a great website to pick up new business skills. Along with business courses, Skillshare also offers a variety of art-based classes and lifestyle classes.

Many of the classes are taught by industry professionals. They’re a great option for busy students who want a bite-sized class, as many only take a few hours to complete.

Skillshare does offer a selection of free courses! However, you need a premium membership to access their entire course catalog.

2. For Code Lovers: Codecademy 

You don’t need a degree in computer science to learn a new coding language! Codecademy makes learning code online easy and simple.

Codecademy offers a quiz that helps you decide which coding language to start learning. They offer courses in everything from C++ to Ruby to Python.

They’ve also started offering career-path targeted courses. These are perfect if you’re considering making a career change into the computer science field!

Codecademy is free to use, however advanced features are reserved for premium members.

3. Coursera

Coursera is one of the most popular websites for learning online, and for good reason. It offers courses in just about everything, and many of them are taught by professionals from accredited universities.

Coursera is free to use, however you can pay a fee when taking a course to get a certificate once you’ve completed the course. This can be helpful if you want to add the skill to your resume.

4. Language Learning Online: Duolingo

Duolingo is a fantastic tool to learn a new language through. The website offers courses in 38 different languages and teaches users through simple exercises.

The courses offer game-like lessons, which make learning easy and fun. Plus, there’s an active community of learners who can discuss their target language with others!

Duolingo is free to use, however it does offer an ad-free premium option. Its free option offers the same courses and exercises though, so you won’t miss out on lessons if you don’t want to pay for premium!

5. Curious

Low on time? Curious is the best online learning tool for busy students and professionals.

Curious asks how much time you want to devote to learning each day—5, 15, or 30 minutes. Then you’ll fill out a questionnaire focused on your interests and learning goals.

Curious will then send you daily emails with your customized learning plan. Each email includes bite-sized lessons, facts, and courses run by experts.

Curious is free to use, which makes it perfect for lifelong learners who want to learn new skills for the sake of learning alone!

Start Learning Today

It’s never been easier to pick up a new skill online. But with so many resources available, it can be hard to choose the right course. However, with the well-developed websites above, you’ll be able to start learning online today!

For more articles on how to improve your business skills, check out the rest of our website!

You Can Increase Your Willpower—Here’s How

You Can Increase Your Willpower—Here’s How

Have you ever felt your dreams of a successful career would be achievable if only you had stronger willpower?

Many people struggle to find motivation and focus, but it’s not an inevitable curse you have to live with. You have the ability to increase your willpower and get closer to achieving everything in your personal and professional life that you’ve ever wanted. 

But, how?

Keep reading for a quick guide on how to increase willpower and start doing more today.

Get More Sleep

You might think trading hours of sleep for hours of work will get you further in your career. But sleep research says otherwise.

Your body and brain need time to rest. Without proper sleep, your brain will struggle with decision-making and resisting cravings. In practice, this means that sleep is a key ingredient for supporting the willpower you already have.

Aim for 7-9 hours of sleep every night.

Diet and Exercise

Feeding your body well feeds your brain well. And the brain is the center of where willpower lives.

Changing your diet from high-sugar, high-processed foods to plant-based, natural ingredients will improve your willpower. You will experience more energy allowing you to stay focused and on-task.

Exercise releases endorphins. Endorphins make you feel good. People that feel good have higher willpower. 

When choosing an exercise routine consider something either high intensity or relaxing and mindful for best results when it comes to willpower and productivity.

Set Yourself Up For Success

Keep your daily, weekly, and monthly to-do list realistic. When we keep adding more items to our task list, our brains get overloaded. Instead of boosting productivity, it causes a paralysis by analysis effect.

Whether we are conscious of it or not, our brain becomes overloaded with how many unfinished items there are on our list and it shuts down. So instead of letting it get to that point, make a manageable to-do list instead.

Take Frequent, Short Breaks

It may seem counterintuitive to using willpower, but taking a lot of breaks will help you get more done by the end of the day.

Our willpower is a finite resource as the day goes on. But we can replenish it and increase mental stamina by taking short breaks to decompress. During these breaks, you can do things like exercise, meditate, listen to a podcast, eat, or take a nap. 

Flex Your Willpower Muscles

In order to build muscle on your body, you practice using that muscle (i.e. lifting weights over and over). Willpower is a different kind of muscle but the premise is the same.

Every time you stand up to temptation you are flexing your willpower muscles. You are practicing self-discipline and learning what it feels like to increase self-control.

Increase Willpower, Change Your Life

Imagine you could increase willpower and crush your to-do list day after day. How would your career and your life be better?

Commit to trying these willpower techniques and experience the benefits right away.

If you’re ready to accelerate your career and change your life, contact us today.