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Wednesday, 10 December 2014

Do not forget about sleep

12 tips on how to achieve success and self-control


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Company TalentSmart, engaged in the development and evaluation of emotional intelligence (EI) - the ability to recognize, understand, create and manage emotions - presented the results of a recent study based on interviews with more than a million people. It was found that the best people live with high EI (90% of respondents from among the most successful). Cornerstone - self: to be successful, we must not beat his hand and clenched his fist.
Learn this easy, and lose self-control easily. Group Psychologist Martin Seligman (University of Pennsylvania) asked two million people spread their 24 skill or ability in descending order. Self-control was at the very last place.
And productivity depends primarily on him. Can be infinitely regret missed opportunities, forgetting about the achievements. This is the essence: it is self-control - the key to success. Lose it - and you're on the right track to failure. As if you followed a diet on Monday, Tuesday and even Wednesday and Thursday night on Friday climbed into the fridge and fully disengage. This is a step forward and two steps back.
What do successful people with high emotional intelligence to control yourself and be on top?There are twelve behavioral practices. Successful people use them consciously. Some practices are obvious, some - on the contrary, only intuitively understandable, but they will help you control yourself and achieve success productive work.

1. Do not blame yourself

Lack of self-control leads to frustration. It's a vicious circle. Usually frustration turns into aggression or depression. You made a mistake - it happens; forgive yourself and move on.Understand how affected you this error. Get familiar with your feelings, do not lock them in the corners of the brain. And find a solution that does not occur in the future on the same rake.
Need to maintain self-esteem. Errors are usually caused unnecessary risk when you take up a simple matter. People with high emotional intelligence are sure that the key to success - the ability to get up after a blow of fate. If you constantly think about the past, get up and go into the future after the fall will not work. Risk - an integral and essential component of success. History teaches you, so do not neglect it. But do not put it in the forefront - look to the future.

2. Learn to say "no"

Researchers from the University of California (San Francisco) proved that the harder you say "no", the more you are exposed to stress and even clinical depression. Of course, for the self is not helpful. The ability to say "no" - a rare skill. But this is a very important word - use it! "Well, I do not know," "Something's not sure" - such expressions demonstrate the absence of self-control. Say "no" to his present position, and "yes" - to what you want to achieve. "No" to himself or others - it samokontrolnoe word, allowing you not to stand still and move forward.
3. Do not strive for perfection
People with high emotional intelligence tend not to perfection: they understand that it is unattainable. To err is human. Set a goal to achieve the ideal, and on this thorny path, you will constantly interfere with the feeling of imperfection. As a result, you either died efforts or give up.Is not it better to praise themselves for the progress and build new plans?
4. Focus on solutions
On where to focus attention directly related emotional state. When you focus on the problems that face, you have a fixed and negative emotions that prevent self-control. If you focus on an act to improve their situation and circumstances, you have a sense of self-efficacy, evoke positive emotions and increase productivity. People who know how to manage emotions, do not dwell on the problems of knowing that the work will be more productive if the focus on solutions.
5. Do not ask "What if?"
Sentences beginning with the words "what if", fueling stress and anxiety, destructive for the self.There are a million different scenarios, and the more time you spend worrying about what might happen, the less time you have on your actions - and the less you save the state of productivity (which is also sometimes calms you and helps to focus). Successful people know that the question "what if" will not lead them to the desired result, and there is no need to move along this path. Of course, the scenario planning - it is necessary and effective method to use. It is necessary to distinguish anxiety from the strategic thinking.
6. Focus on the positive
Positive thinking promotes self-control, because then your mind focused on the reward you get for the effort. You need to send your little wandering mind, consciously choosing to think about something positive. Any positive thoughts enough to shift the focus.
When all goes well, and you in a good mood, in self-control there is nothing particularly complicated. When things are not going well, and your mind is full of negative thoughts, self-control is a real challenge. At such moments should mentally review your day and find one positive event which has occurred or will occur yet, perhaps even the most insignificant. If in the present day it is impossible to find anything, think about the past or look to the future. The whole point is to find something positive, what are you willing to shift attention when you cover the negative thoughts and keep a positive attitude.
7. Watch out for power
When you are focused on self-control, your brain burns a huge part of the reserves of glucose.When you have a little sugar in the blood, you significantly more susceptible to destructive impulses. Sweet food provides quick release of sugar into the blood, but soon after that, you want to eat again and find yourself prone to impulsive decisions. Something that gives the body a slow uniform feeding, such as wholegrain rice or meat, allow longer maintain self-control. Therefore, if you can not go past the box office with sweets when they are hungry, be sure to eat something else, if you want a chance to win.
8. Do not forget about sleep
You need to understand how important a dream to manage emotions, to maintain discipline and self-control. During sleep, your brain literally recharges, touching memories of the day, some of which he retains, and are often removed (so we dream), so you wake up refreshed and with a clear head. And self-control, and attention and memory are reduced when you sleep enough or wrong.Lack of sleep itself increases stress hormone levels, even in the absence of stress factors, and it impacts on productivity. When you downloaded affairs, it often seems that for productive work should be sacrificed sleep, but lack of sleep so reduces your ability to work during the day, it is better to go to sleep.
When you get tired, the brain's ability to absorb glucose is greatly reduced. Because of this, it becomes difficult to control impulses distracting. In addition, when you do not get enough sleep, you want more sweets to compensate for low levels of glucose. Therefore, if you are trying to monitor their diet, a good night's sleep daily - the best thing you can do.
9. Engage in physical activity
Ten-minute physical activity releases GABA, conductor impulses between nerve cells, which gives a sense of clarity and support control your impulses. If you find it hard to resist the impulse to overtake in front and the first to enter the office door, just keep walking. You can control this urge when you return from a walk.
10. Meditate
Meditation allows the brain to become self-controlled mechanism. Even simple techniques to improve self-awareness and the brain's ability to resist the destructive impulses. For example, the technique of liberation from the idea according to which it is necessary for at least five minutes a day to focus on anything other than your breath and sensations. Buddhist monks looks calm and confident for this reason. Try too.
11. Monitor the waves
The strength of the desires and other distractions, changes over time, as the ebb and flow. When the desire is too strong, wait until the pulse is weakened to such an extent that would be controlled.When you feel that you can not resist, do not be tempted and wait ten minutes. Then you will find that a huge wave of desire was only weak ripples on the water and it is easy to overcome.
12. Suppress negative thoughts
An important final step in achieving self-control is to suppress negative thoughts in the bud. The longer you procrastinate bad thoughts, the more amplified. In most cases, it's just a thought, not a fact. During these thoughts your inner voice tells you that it is time to stop and write them down.Drop everything and write down your thoughts. Stem the tide of negative thoughts, you can more rationally and sensibly assess their truthfulness.
I bet you will find that your record with words like "never", "worst", "always" are not true? If your statements on paper still look at the facts, show them to a friend or colleague you trust and see whether he agrees with you. Then the truth will come out. Identifying and fixing his thoughts away from the facts will help you break out of the vicious circle of negativity and build a positive outlook on life.
Remember that it is important to apply the above technique at the right time. The moment when you find it difficult to control yourself, do not give momentum, remember and use these methods.