Deep Breathing - A powerful tool to healthy living

Table of contents 

•What is deep breathing?

•Types of deep breathing 

•Health benefits of deep breathing 

•How to do deep breathing?

Deep Breathing - A powerful tool to healthy living

Everybody knows that breathing is a natural and vital process of our body that is controlled by the respiratory center of our brain. It starts when the foetus is in the  womb of the mother and ends only when we die. Breathing continues throughout our lifetime nonstop. 

Even though it is an automatic process we can control and use it for our benefit. Scientific research suggests that deep breathing has a number of benefits on our health. It reduces stress, anxiety, hyper tension, blood pressure and helps you stay calm. 

There are different types of breathing we might knowingly or unknowingly follow. 

Types of breathing 

•Eupnea (quiet breathing): this is the type of breathing we are often involved in. When we are unaware of our breath this is how we breathe. Here both diaphragm and external intercostal muscles contracts.

•Costal breathing(shallow breathing): it uses intercoastal muscles (muscles between ribs). These muscles relaxes when air leaves the lungs.

•Diaphragmatic breathing: here diaphragm muscles contracts. Deep breathing incorporate this type of breathing. 

•Hyperpnea: here active inhalation and exhalation occurs due to muscle contractions. 

It is best to breath from your belly. Long inhalation and long exhalation is always recommended. It helps you relax in a panic situation within five minutes of practice. Before stepping on the stage for your presentation practice deep breathing for 5 minutes and see how relaxed and confident you feel . 

Try this excercise now. See how it felt before and after deep breathing. Your experience of positive change will make you do it again and again effortlessly. 

Deep breathing has many health benefits 

Deep breathing let's you inhale more amount of oxygen which is good for brain, blood and all other parts of the body. Have you ever wondered why we yawn? We yawn to take in more oxygen as we take to shallow breathing while we are tired. This reduces the oxygen supply. It is a way of our intelligent body to inhale more oxygen. 

Slow breathing activates our parasympathetic nervous system (rest and digest) system. This system is responsible to save energy needed for urination and digestion. It also activates vagus nerve. It takes care of the bodily functions like stress, emotions, heart rate and digestion. 

Deep breathing helps you with

•Stress, anxiety, depression 

•Improves your focus 

•Helps you sleep better

•Boosts your immunity 

•Improves your lungs capacity 

How to engage in deep breathing?

• Sit in relaxed position with your spine comfortably erect. Place your one hand on the belly initially to feel contractions and explanations. 

•Inhale slowly from your belly. Your belly would expand with air. 

•Hold your breath there for atleast 10- 16 seconds. Keep counting. 

•Now slowly exhale through mouth. Feel the contraction of your lungs. 

•Repeate this process for atleast 10 breaths in one go. 

There are few more tips and tricks that can be followed when you a beginner to this process. 

Make it a routine work: you must practice deep breathing for atleast 10- 15 minutes per day. Everyone should. This will have a number of benefits on our health. Include this in your morning routine. It is best as the freshness in the morning makes you feel even better. 

Deep breathe before a performance: whenever you think that you are about to face a stressful situation you should deep breathe for atleast 5 times. It will instantly calm you down and let you perform well or handle a situation with maturity. Panics would reduce and you would respond to the situation rather then reacting. 

One can do it anywhere anytime without anyone knowing that you are doing something. While breathing in or out be careful to do it as slowly as possible. It is said that your exhalation should be so quite calm and slow that if a feather is kept under your nostril it should not move. 

Do you know this fact that a tortoise life span is around 80-200 years while that of a dog is 10-15 years. A tortoise breathes only 4 times a minute while that a dog breathes 15-35 times in one minute while at rest. This example clearly tells us about the importance of slow breathing. 

Read more: How to avoid Procrastination - what are the 5 ways to avoid Procrastination

FAQs: 

Q.1.What is the 4-7-8 breathing technique for?

It is breathing technique where you count to 4 while inhalation then hold your breath upto 7 counts and then slowly releases the air counting until 8. It helps you deep breathe properly.

Q.2.What is the correct way to breathe?

Start breathing from your nose slowly engaging your stomach in the process where your diaphragm contracts and belly expands filling up your lungs with air. This is the best way to breathe.

Q.3.What causes weak lungs?

Pneumonia , pulmonary embolism , cystic fibrosis, COPD( chronic obstructive pulmonary disease) are conditions where our lungs get affected. These conditions are symbolic of weak health of lungs.

Stay Socially connected !!

Stay Socially connected !

 

Table Of contents 

•Is social connection important?

•Types of social connections

•How to improve social connections?

•Benefits of social connections on your health 

•Few more tips and tricks to improve connections 

What is social connection?

Social connection is relationship(bonding) with others,which often helps us physically, emotionally, financially and promotes a sense of belonging brotherhood. Relationship in any community promotes sense of security and well- being.

Is social connectedness important?

Human is a social being. Since always people have known the benefits of living in a group. Since prehistoric times people have known how grouping helps with protection, security, support, identity and knowledge sharing.

Research shows that remaining engulfed in loneliness and isolation for a long period of time might impact our mental and physical well-being.  It's effects can be seen in our ability to work personal lines ability to deal with challenges.

With social support our potential to accept challenges increases. We become resilient to uncertainties. Our risk taking appetite also boosts up. Overall confidence contributes positively to our physical and mental health.

Types of social connections 

There are various types of social connection we make as per convenience, situations. With some we are born, some are made by us depending on our,needs,likes, dislikes. 

•Romantic Relationship 

•Friendship

•Familial Bonds

•Support Groups 

•Community (online/offline)

•Professional Networks

•Cultural Groups

•Spiritual Groups

How to improve your social connections?

There are times when all we want to do is talk, on some other day we just want to listen, nod head to whatever is being said. These small gestures also makes us feel valuable, worth living.

Sharing, supporting somebody cross road , spending time with someone in the park nearby makes you feel lively. Engaging in activities together, celebrating various festivals together, comming together to sing dance laugh spreads the warth across the community.

Let us now see how one can actually improve their social connections 

Be aware of yourself: Track down your behaviour with yourself and the people around. Choose to respond rather then reacting on any given situation. This will help you build or break any kind of relationship.

Stay connected to your family: Even though we are connected to the world today we have developed a tendency to remain aloof to our own immediate family. This need to be carefully looked into. We should talk on phone or meet personally to keep in touch with our own family.

Promote friendly behaviour: Be polite , wear a smile(best jewellery )on your face. This helps dissolve in the environment promoting light mood all around. Always wear a smile at work place. A simple smile can reduce your anxiety, panics and bosst connections with your colleagues.

Spend time around people: One can develope a routine to take a short walk in your near by park or visit a nearby club for small chit- chat. This would help you explore more people and grow your acquaintance. Besides it is good to talk to strangers (random people) sometimes. This boosts your confidence. It also helps you develop new insights. You see the world from a different lense. 

Participate in social events: One must participate in online or offline events small or big. Engage in activities of your interest to foster social bondings.

Be the pioneer: This tip is specially for those who are introverts. You must consciously reach to people you care about. Be the one who initiates the talk rather then sitting in a corner and waiting for others to come to you and talk.

Spend time with people: Choose a rendom topic and discuss with people you would like to spend time with. This would be a fun activity. Make everyone participate actively. Make them feel that every opinion matters.

Be present: It is very disturbing to see someone using their phone while sitting on sofa with guests around. Screens should be kept away. Face - to- face communication,eye contact, smile brings warmth and closeness. 

Benefits of social connections on your health 

Research shows that social connections have several benefits on your physical and mental health.

•It makes you challenge resilient, confident and cooperative at the same time.

•It improves your overall mental and physical health.

•It brings down your cortisol and strengthens y our immunity system by reducing your stress and anxiety.

•It gives you better memory an d focus. Also improves your sleep quality.

•It also helps you live longer.

Few more tips and tricks:

•Take care of your online social connections also. 

•Re-establish your connections with the people connected to your past(schools, colleges).

•Refrain from talking bad about anybody. This polluted your reputation. 

•Watch your words. Talk politely until there is a need to change your tone.

Remember that these little changes will help us grow your social connections. Many people to talk means many opinions, many insights, many lenses to see the same world. You will gather a whole lot of stories, experiences and perspectives. This will definitely make you grow wiser through time. 

Read more:Habit Stacking : A wonderful tool

FAQs:

Q.2.How do you feel socially connected?

Spending time with others, expressing gratitude towards them getting involved in any activity makes you feel connected.

Q.2.Is social connection a human need?

Social connections are our biological need. We have evolved to stay in groups for security, evolution. 

Q.3.What is a societal connection?

The relationships that we share with the people around us is known as societal connections. Our family, friends, co-workers are examples of some of them.

Visualisation - A Technique to Reach your Goal Faster!!

 Table of contents 

•What is visualisation?

•Does visualisation really works?

•Is this technique helpful for growth?

•How to practice visualisation?

•More tips and tricks to practice visualisation 

Visualisation - A Technique to Reach your Goal Faster!!

Visualisation is the concious (deliberate) practice of thinking of a particular situation as true in present moment. We usually imagine positive  bright successful future in present. 

Visualisation is most effective when all the five senses are put to use. Smell, taste, touch,sight and hearing are engaged in the process of imagination. The more the sensual your imagination is better it is.

Visualisation directs the subconscious mind to look for ways to fulfill your imagined goal. Brain gets fooled to take the imagined situation as the present reality. That's how it ends up manifesting as the reality. This is how the technique of visualisation work.

Types of visualisation 

Outcome visualisation: Here we repeatedly visualise the desired outcome skipping through the process. 

Process visualisation: Here we are more focused on the steps (process) how to go about achieving the desired outcome. 

When both processes are used in combination it produces the best results. 

Does visualisation really works?

There is no denial that we are overload with news, entertainment, e-mails, pop-ups in this digital era. These are meant to keep us constantly distracted.

Visualisation is a technique that helps you shape your future your way through your power of imagination. Best thing is it do not costs you even a penny. It's for free and absolutely in your hand to create a future of your own choice.

Visualisation requires creative vivid imagination ability where you direct your brain to focus on something that matters to you. This is also called as selective attention.

Have you ever noticed the things you focus on consciously focus on tends to manifest in reality. Last time you bought a white t-shirt now you suddenly to your surprise finds that every other person is wearing a white t-shirt on the street. It was always this way. It is just that we were ignorant earlier now we are noticing it. 

Research suggests that our brain cannot distinguish between past, present and future. Whatever we imagine with our senses involved in taken as true ( happenings of present) for our neuroimagery brain. 

Remember the day when you were new to driving, you would always imagine yourself hitting another car. This fear would be so real that you would actually end up scratching or bumping into someone. 

Is this technique helpful for growth?

From top class athletes to CEOs uses this technique to come up with their best performance. They would consciously imagine situations where they come out as winners as vividly as possible. This is like mental excercise. Athletes are trained to visualise their performance and their victory before running the race. CEOs visualise their best presention before getting to the stage.

Visualisation before actual performance also boosts your confidence. It acts as a mental rehearsal charing you up for the real performance. This helps you fine- tune yourself at the eleventh hour. It helps you reduce anxiety,stress claiming you down. 

How to practice visualisation?

Before starting with the actual process first you need to track yourself down. Ask yourself questions like what you want, what are your short and long term goals.

•Choose an area to which you want to apply this technique to.

•Choose a peaceful corner,close your eyes and sit without any distraction.

•Engage all your senses and picturise vividly. Feel the joy, happiness as if you have already manifested your goal. 

Few more tips and tricks 

•Write down on paper all your desires in detail.

•Take needed actions towards your goal. Without action there is result. You cannot simply sit and imagine. You have to also work along with visualisation.

•Create a vision board where you have pictures related to your goals. Spend time before your board for atleast 15 minutes every day. 

•Expose yourself to the kind of lifestyle you want to live in future. Go to fancy restaurant just have a coffee and come back with the experience. 

•Use flash cards: This would help you every now and then remember your goal and inspire you to take steps.

Suppose you want a house. Imagine the rooms, walls, windows location, lights of your desired house. Think that you are already living in it. Hear the music you would play, hear the sound of raindrops against the window. Feel the smell of the newly painted walls. Imagine the decors of the house, furnitures. Feel the temperature of the cold floor under your feet. Imagine yourself having a lavish dinner in the dinning hall. 

Vivid imagination helps you live the moment fooling your mind to believe that you  already have manifested your goal. This makes subconscious mind work towards fulfilment of the goal.

Few examples 

•Netflix series Queens Gambit illustrates the use of this technique.

•Former Navy Seals like David Goggings and Jocko Eillink has used this technique to realise their goals.

•Michael Phelps, a great wimmer who has won 28 Olympic medals also advocates use of this technique.

Read more: How to avoid Procrastination -What are the 5ways to avoid Procrastination?

Frequently Asked Questions 

Q.1 What do you mean by visualization?

It is a deliberate practice of positive imagination , picturisation of desired goals.

Q.2. What are the benefits of visualization?

Positive imagination encourages our motivation level, it helps us clam down reducing stress and anxiety it also helps us to face the up coming challenges headon.

 Q.3.When to use visualization?

It is best to start using this technique at the beginning itself. It will keep us motivated throughout our journey.

Effects of Multitasking on our Brain !!

 Contents to read

•Effects of multitasking on brain

•Is multitasking output oriented?

•How to avoid multitasking?

•FAQs

Effects of Multitasking on our Brain

What do you mean by multitasking?

Multitasking in most simple words means working on two or more tasks at the same time switching back and forth or doing a number of tasks quickly in one go (in rapid succession). 

Research suggests that it is an illusion to assume that our productivity increases when we perform multitasking. Instead our brain is designed to focus on one task at one time. Doing to many work in one go hampers our ability to pay attention and comprehend things. This in turn decreases our productivity. We might feel that a lot is being done but in truth very little is the output. 

Is multitasking a Productivity killer?

While trying to do many tasks in one go our attention keeps shifting from one thing to the other. This creates creates mental blockages and invites distractions. This slows you down. Performance falls drastically. 

Common examples of multitasking :

•Listening to podcast while reading book.

•Watching television while journaling.

•Scrolling through social media while driving.

•Answering emails while making tea/coffee.

•Starting with two projects simultaneously.

•Talking on phone while jogging.

Our brain do not focus on more then one thing at a time. We falsely belive that we are we working more. We overestimate our tendency to work. For attention to build up a sufficient amount of time should be given to one particular work. 

Multitasking incorporates distractions 

Some research suggests that when multitasking practiced long becomes a habit. Multitaskers will be unable to focus on one thing even when there is no distraction around. Distraction becomes their habit. They are generally found more distracted then those who focus on one thing at a time. 

Multitasking hampers your speed to work

Jumping from one task to another impacts our ability to work negatively. This is called as "task switch cost". It brings down our efficiency. 

Prone to make mistakes 

While multitasking is difficult it also makes the multitaskers vulnerable. It slows you down and also comprises n quality  of the output. Multitaskers makes mistakes more often. Students are indulging in multitasking are prone to perform poorly in their exams. 

When we switch to another task our brain take a very small time period (a few tenths of a second) to adjust with the new task. It also takes a fraction of a  second to adjust itself to the new reels of the new task. This causes dely in functioning. 

This delay is insignificant while eating and watch hing Netflix but it does holds significance in a situation like driving through a heavy traffic where every second is critical.

People often tend to overestimate their ability to multitask. Researches have proven that multitasking also impairs our cognitive ability. These people lack the needed ability to effective at one task. They are easily distracted. 

How to deal with the habit of multitasking?

It is very much possible to break through the habit of multitasking. Be aware. Next time you catch yourself multitasking, stop and actively take the needed steps to focus on one task. 

Focus on one task at a time 

Start with those pair of work where one task requires more attention and the other little. For example you can combine doing laundry while listening to podcast. Slowly switch to one task at a time.

Use time blocks 

Set a timer of 20 minutes at a time. Sit with only one task at a time. Eliminate distractions. Once you are done with one set of 20 minutes (1 block) move to something else. 

Eliminate distractions 

Turn off your alarms, beeps, pop-ups. Hide your phone if possible. Take to peaceful corner where no outside distractions are possible. 

Remain mindful 

Take the note of the times when you have urges to multitask. When you will track yourself for a while you will see a pattern. Next time you have to make concious efforts to not multitask. Practice focusing on one thing at a time. This will improve your attention quality and also overall output.

Few more tips to improve your  focus 

•Practice meditation for atleast 15 minutes a day.

•Appreciate even your small effort in the direction of eliminating multitasking. 

•Use '5 minutes rule' to finish with those works first where it would take you less then 5 minutes. 

Read also:Attention Management - The Path To Productivity !!Attention Management-Way to increase productivity

Habit Stacking -a Wonderful Tool to Life

FAQs

Q.1.How does multitasking affect you?

Multitasking people makes more mistakes, their ability to retain also goes down and also multitasking alters the way our brain functions.

Q.2.What are the positive effects of multitasking?

It makes you feel like you save time, your money is being saved and output is more while multitasking.

Q.3.Is multitasking good or bad for students?

Research shows that multitasking can increase the stress level in students and hamper their cognitive ability to perform.

Attention Management - The Path To Productivity !!

 

In simple words attention management is the ability to control your focus. According to Maura Thomas attention management is "a collection of behaviours that gives you the opportunity to recognise where your head is ,(the ability) to shift to the brain state that is more relevant. "

Attention management is far better a tool for Productivity then time management. Although the concept of time management is not completly divorced from attention management. Both these concepts run parallel to eachother. 

Have you ever blamed yourself for your poor skill of time management? It is the case with most of us. In truth, the very concept of 'time' is an autonomous construct, it is indefinite and hence difficult to manage. 

Time - a loose concept!

Remember there are times when you meet your good old friend. You might end up chit-chatting the whole day but it feels like just 2 hours have passed. On the other hand waiting on a table in cafeteria on a table alone one minute feels like an hour. These experiences clearly tells us that concept of time is autonomous. It depends on mood, mental well-being. Our state of emotion paly a huge role.

Therefore, concept of time is not absolutely about managing time. For someone one hour might be enough to write a blog post for some it may take a day or two. It makes far more sense to stick to attention management. 

What is attention management?

The practice of controlling your attention is attention management. Let's say you have to answer your emails. Block yourself with a timeline and put away all your intruptions. Now focus on your emails for the choosen  time frame. If you get distracted for some reason kindly bring it back and do not leave till you finish your work. 

     This way you can block your time into many chunks through out the day. This dedicated amount of attention and energy will allow you focus on one work. Doing things in chunks will also provide you with gaps between two slots. This gap you can use to relax and recharge yourself again. 

     Research suggests small amount of refreshment will keep us  from burningout. One can be more productive next time he sits for your work.

Why is attention management important?

Our focus is constantly shifting from one task to the other. Interest, mobile devices, all the apps in our phones are designed to seek your attention every second day in day out.

Your attention is their fuel. Constant notifications, beeps, rings pokes us to open their apps and keep using them. These costs us heavily with our time, attention and focus leaving us distracted, demoralised and least productive. 

Task- switching reduces productivity!

Researches have time and again suggested that task-switching (multitasking) is a myth. Our brain is not designed to perform several tasks in one go. We cannot listen to Jazz music and also answer our emails and also write a blog post simultaneously. 

When we keep switching between tasks our ability to focus hampers. Brain requires time to process the next task but by then we are already on the other one. This drops down our productivity severely.Moreover false illusion is created that we are working more. 

Attention Management is a set of behaviours!

Practicing certain set is behaviours will definitely increase the Productivity level of not just an individual but the team as a whole.

Mindfulness:  Politely bring back your attention whenever it goes away or you recognise that you are distracted.

Presence: remain present in the moment and focus on the given task.

Concentration: ignore all the beeps , rings, vibration that urges you to pick up your phone. Nothing is that important that cannot wait for you to finish your work.

Focus: one task at a time for a sufficient amount of time is the key to productivity. Chopping apple banana in one go with the same knife will ruine  both the fruits. 

Flow: for a certain period of time we get into flow state where naturally work happens through us with least amount of efforts. This state is desirable to shoot up our productivity. 

Tips  to improve attention management!

Break your tasks into smaller chunks

It is difficult to eat an elephant in one go. You have to start with one leg(piece) at a time. Likewise, one big task must be divided into attainable parts. Each part is your stooping point. Give your full attention to that one task at hand, set a timer.

Reform your old habits 

We are habitual to our devices, smartphones around, T.V. , loud music while working. These distractions when eliminated can shoot up your attention span. We act as if our environment is not under our control which is not at all true. Put the 'Do Not Disturb ' board on , send strong signals to others that you should not be disturbed until it is very important. You can control your environment around you. 

Practice till you master attention management 

The more you practice the better you will get with your attention management formula. It is rightly said "practice makes a man perfect ". Practice of attention management will help you get into flow state easily.

Flow state 

In this state you do not even remember the time, the space the condition you are in. Your work will take over you. This is called flow state where you become effortless. This comes with practice. This is the stage when human creativity is at its peak. Phenomenal things are often the result of this state only. 

Attention management will help us enhance productivity. Time management is important but attention management is much suitable to the modern day lifestyle. 

FAQs

Q1. What are the benefits of attention management?

And:The ability to focus makes us happier, more fulfilled, and more successful.

Q2. What are the four 4 types of attention?

Ans: There are four different types of attention—sustained, selective, alternating, and divided—and they each play a distinct and crucial role in our daily activities and cognitive processes.

Read more: How to avoid Procrastination !! What are the 5 ways to avoid Procrastination? How-to-avoid-procrastination-what-are-5 ways to avoid Procrastination l

 

How to avoid Procrastination !! What are the 5 ways to avoid Procrastination??

 Table of contents 

1. What is procrastination?
2. What causes procrastination?
3. Impacts of procrastination 
4. 5 Tips and tricks to stop procrastination 
5. 
   
   
   

Procrastination is delaying doing of a task for no obvious reason. Such behaviour often leads to development of stress, anxiety. Usually procrastination is result of lack of self regulation and self control. 

Almost every one is guilty of procrastination at some point in our daily routine. We tend to avoid doing unpleasant things till the last minute . It is not a habit but a habit management problem

Those who claims to be organised and regular with their work also do not  remains untouched with the problem of procrastination. It is more tempting to scroll through insta, watch Netflix or simply indulge in gossip rather then doing tasks that would give us pleasure in the long run. 

Procrastination is very common. Delaying with the school projects, or putting off making a ppt presentation till the last date , writing a blog post or ironing your clothes procrastination exists every where. Procrastination in itself is not a problem but the street, anxiety that it follows is the real problem.

What causes procrastination?

Many a times we keep waiting for us to get in the right frame of mind to do a task. We wait for mood to set in to clean a messy wardrobe. We wait for motivation to finish reading a book which has been lying on the shelf since last month. 

Mood , inspiration, motivation are temporary. Do not depend on such unrealistic things for a job to be done. Instead cultivate a mind set that helps  finish a work then and there. Habit of putting off a task simply because you do not feel like doing  has to go. 

There are times when we underestimate the amount of time a task might need to complete. Try to remember the days when you knew exams are in a week still revisions were pushed till last night. When you finally sit for revision you realise you should have started two days ago. That regret is unmatched. Research suggests that around 75% of the students are indulged in the practice of procrastination.

 Instant Gratification of long term gains

It's easy to fall for instant gratification. When given a chocolate most of us would eat it on the spot for the sweet taste it offers . The benefits of staying away from sugar is long term which is certainly not prefered by lots of us.

Medical conditions for Procrastination 

Procrastination occurs also as a result of medical conditions like Depression, OCD, ADHD.

Depression 

A person with depression suffers anxiety, helplessness,self-doubt. A person low on energy procrastinate as a medical condition. They are then low on energy, low ability to perform.

ADHD

Attention Deficit/ Hyperactivity Disorder (ADHD) also promotes procrastination. It's a condition when one is highly stimulated with the world around and the world within (inner thoughts). This condition makes it difficult to focus on one task which leads to Procrastination.

Obsessive- Compulsive Disorder (OCD)

People suffering OCD are more concerned about doing a task in perfect order, correct manner. Others opinion matters them the most. Overdoing a task often leads to Procrastination. 

Why do we Procrastinate?

We often try to justify our procrastinating behaviour with several excuses. Given below are few reasons why we may Procrastinate:

• Underestimating the amount of time a task would take to complete 
• Not prioritising the tasks 
• Falling for instant gratification 
• Unable to see the benefits in the longer run
• Waiting for motivation, mood to set in to get started with any task
• Waiting till the last date to finish a work

Effects of procrastination 

Procrastination becomes problematic when it is a part of our daily routine. It can affect our productivity, output, skills and a lot more

It affects our personal as well as our professional life. Our financial, social and mental well being is can also suffer. 

Not paying electricity bills or apartment rent on time puts unnecessary pressure. These unintentional delays develops stress . Inconvenience and anxiety of last minute hypes blood pressure. These things can be easily escaped only  by doing things on time.

How to deal with procrastination ?

First step to avoid Procrastination is to become aware when we are about to procrastinate. Given below are few steps that can come in handy in your struggle against procrastination.

• Recognise when you are tentative to put off tasks
• Once you are aware make deliberate efforts to stop procrastination 
• Pause and think how long that task would take to complete 
• If it take less then 5 minutes finish it then and there itself 
• Make a to do list
• Priorities your work
• Attach a timeline. This would help you finish a task in alloted timeframe 
• Mantain a record of your completed works
• Reward yourself whenever you donot procrastinate even when you felt like doing so.
• Start small. This will keep from burning out.
• Eliminate distractions. Put away your gadgets that can often distract you attention. This would help you create an environment suitable to work. 

Procrastination is something that can easily be dealt with only by remaining aware and following a few more above given steps. All of us suffer this. All of us can cure it. It is just a matter of attitude, self- regulation and some efforts. 

FAQ 

Q. What are 5 ways to avoid Procrastination?

Q. How do you stop yourself from procrastinating?

Q. Do toppers procrastinate?

Q. Q. What are the 7 steps to cure procrastination?

Read more: https://litlampliterature.blogspot.com/2024/08/habit-stacking-wonderful-tool.htmlHabit-stacking-wonderful-tool.html

Habit Stacking : A wonderful tool

 Inthis article we will learn 

* What is habitat stacking?

* How to start habit Stacking?

* Examples of habit Stacking.

* Additional tips to build habit Stacking.

"Habit Stacking: 97 Small Life Changes That Takes Five Minutes Or Less"  a self help book written by S.J.Scott in the year 2017 highlighted this concept. Later on James Clear wrote a book "Atomic Habits." He also highlighted the importance of this concept. 

Habit Stacking is adding a new habit you want to adopt to by attaching it a pre-existing habit. Adding a new habit before or after an existing habit makes easier to incorporate the new habit into our routine. Like drinking a warm glass of water before brushing teeth. 

We all want a better version of ourselves. We all want to good health, good career, good family-life. For all this to happen we make goals and is often derailed. We all aspire for good health, good job, good relationship. We all want growth but end up not doing following goals we set. 

* Why do you not do it? 

Because tasks looks tedious, boring and unrewarding. Our mind keeps procrastinating things that looks unpleasant and painful to us. We also tend to avoid taking to a new habit because we feel like we donot have time.

Exercising an hour a day may seems an impossible task if you do not do any before. But walking 10 minutes a day or doing 10 push ups a day is very much doable.

Habit Stacking will help you make al plans and follow them. The beauty of this technique is you donot need motivation everytime. After doing a particular task for a significant number of days it will naturally become part of your routine. This tool will ecencially lower the consumption of your will power. 

* How to start habit Stacking?

 Everytime we make goals we end up giving it up in next few days. Keeping up will the task consistently becomes a major challenge. With the of habit Stacking achieveing goals becomes easier and smoother. 

Here are few steps one can follow to start habit Stacking 

* Enlist existing habits and routine!

Before starting anything new it is very important that we know our present self in and out. Observe yourself thorough out the day. Note down all your present habits and behaviours. This will allow you know yourself better. Once you identify all your patterns it is now time to incorporate a new change to your routine.

* Ask questions to yourself !

We keep questioning others all the time. Develop a habit of questioning yourself. This way you will become more aware of your own thoughts, emotions, feelings. 

More questions to ask:

 * How do I start my day?

* What I do daily?

* What new habits need to be incorporated in my routine?

* How do I feel at the different times of the day? 

* What was a last habit I incorporated in my routine ?

* How long did it last? 

* Was a new change in my routine any helpful?

* Have a specific goals

Be very specific with your targets. Set a goal that is time-bound, spacebound. For example you will walk for ten minutes after dinner on your terrace. This will bring clarity that walking is for only ten minutes only and on terrace. You will not sit wondering how long you have to walk and where. When you have less decisions to make before carrying out a task it is less fatigued. Thus it is more likely to complete the task.

Let's see a few examples people have followed through habit Stacking:

When you wake up in morning I do deep breathing this improves your metabolism and prepares you for the day ahead.

* After brushing my teeth in morning I will eat an apple to maintain good health.

* Before sleep I will write my gratitude journal where I will thanks universe for giving me such a wonderful life.

* With morning tea I will read my newspaper to remain aware of the happening in and around the world.

* Walking while talking on phone.

Few minutes tips and tricks:

* Use two minute rule

* Prepare a to do list

* Block your time

* Priorities your tasks

* Take accountability