We all need a driving force in life. Often times, that driving force is motivation.  The outcome of success is determined by the level of motivation or sometimes lack of.

Here we will understand the concept and psychology of motivation in people. We will also share some tips on how to become more motivated and dive into how powerful this concept is to our development.  

What Is Motivation?

There are many definitions for motivation. But fundamentally it is the general desire to do something. 

Research has concluded two main types of motivation which is extrinsic and intrinsic. 

From this understanding we know that motivation is the driving force behind what we do and what is required to accomplish our goals. 

It does help to have a sense of enjoyment and satisfaction as a driving force behind your motivation to accomplish goals.

These two types of motivation can be easily explained. Extrinsic motivation can be explained as an external outcome such as a reward whether obtaining a prize, monetary return, praises, etc.

Intrinsic motivation is an internal drive such as the need for success or purpose.  This drive based on research is the motivation that leads to better results.

Which is why you hear many tech founders talking about finding purpose.  It is this intrinsic motivation that pushed these leaders through hard times and to achieve greater success. 

Let's look at 6 key common motivators in our current society.

1. Money  – As shallow as it is, most of us are driven by money.  This is not necessarily always a negative trait.  We need to look deeper as to why money motivates us.  Some people are driven to make more money to support their family, to help others or to create a comfortable life for themselves.  Then there others who are driven by the image of wealth so they can flaunt to the community.  
2. Competitive– This group is the Kobe Bryants, Michael Jordans, Elon Musk, Bruce Lee type of people. Their desire is to be the best of themselves is the key fuel of motivation. 
3. Philanthropy–  The desire to help others.  Having the sympathy and heart to help others in need is not only a strong motivator but a route to happiness because it accomplishes a sense of fulfillment internally.
4. Power and fame – This one should be quite easy to understand the motivation.  Let's think about politicians, celebrities, or even our current social media influencers.  
5. Recognition – These are your academics. But this type of motivation comes and goes as there is always someone that will be greater.
6. Passion – This is what we mentioned earlier about with many tech founders.  Passion's motivator provides an internal compass to guide you and fuel you. 

So Why is Motivation So Powerful?

1. Leads to Perseverance 

Great things don't come easy in life. 

If you look at most new year's resolutions or even your own, many of them fail.  We feel very motivated at the end of the year thinking it'll be a new start.  But often times, it's because most of us don't persevere.  And why do we not persevere? Our motivation isn't strong enough to sustain the failure and the patience. 

Whereas people who are perseverant accomplish their goals. 

Can you think of anything that was really worthwhile came easy? 

Most accomplishments face obstacles and failure along the way. Persistent people beat them.

 

2. Higher Engagement

People who are intrinsically motivated tend to engage more in their work which results in a higher probability of greater outcome. If you think of all the great athletes such as Muhammad Ali, Bruce Lee, Michael Jordan, they are all motivated to work on their own and push their own limits.  They didn't just work hard at practice and do the minimum of what was told to them or rely solely on their natural talents. They worked hard on their own time. Constantly thinking of how to improve their skill sets and pushing their boundaries. 

3. Motivated Learning 

 It is very difficult to learn or improve without heart or also known as motivation.  Having interest and motivation is the best teacher as you will start seeking the answers in all aspects of life.

Which is why motivated people often times find excellence and seek self growth. They push through the times times, whereas non motivated people tend to leave when times get tough. 

How To Be Motivated

There are a few techniques to motivate yourself  and create a new you according to psychologists. 

1. Incentivize 

Well you need to do something for a purpose right? So make sure you incentivize yourself. It's usually from the simplest form of acceptance and praise from the people around you. This is also why having the right people around you can really help with your success.  Think about babies and children. The simple praises and encouragement from parents motivates them to crawl, to walk, and to learn all areas of growing up.  

 

2. Small Failures

Failures are usually your best teachers.  Each time you overcome these pressures of failure, your brain actually rewires to be more resilient the next time around.  Aside from that, you learn from your mistakes and to try and different method in becoming better. (Well, most people do learn from their mistakes) Trial and error until you perfect what you need to perfect.

3. Visualization

This is tricky one.  A lot of people enjoy visualising their success. But this is not visualization. It's called daydreaming.

What you should be doing is visualizing the steps you need to take to success. Play it out in your head whether it's in sports or in business.

4. Take Control

Simply said, this does not mean not to be a team player. But step up and be a good leader to your team and yourself.

 

5. Enjoy the Journey

Yes, we all want to win. But winning is also about having a winning mindset. This means you need to enjoy the process and not just the sole outcome to win.

If you do happen to fail, then you look at what you need to improve in order to obtain success the next time around.

Final Thoughts

Utilizing the power of psychology to motivate us can allow certain insights we need to excel in life. Find your internal fire so you don't need the extrinsic motivation, but is able to be powered internally. Make it your DNA.

Spirituality is a path that is often traveled by many people to find answers to the big questions in life. It is a lifelong journey, not something that you only dip your toe into from time to time. There is no one right way to find your spiritual path. Everyone's journey is unique, and there are as many paths to enlightenment as there are people on earth. Some people find their spiritual path early on in life, while others may take a longer time to figure things out. However, some general steps can be followed to help you find the path that is right for you. In this article, we will explore some of the most important steps to take on your spiritual journey.

Take Some Time for Self-Reflection

One of the best ways to begin finding your spiritual path is to take some time for self-reflection. This can be done through meditating, journaling, or simply spending time alone in nature. During this time, you should clear your mind of all the clutter and noise in your life and focus on your inner thoughts and feelings. Listen to what your heart is telling you. This is an important first step in finding your spiritual path because it allows you to connect with your true self. 

The best way to do this is to find a quiet place where you will not be interrupted. Turn off your phone and any other devices that might make noise or distract you. Sit or lie down in a comfortable position and close your eyes. Take some deep breaths and focus on clearing your mind of all thoughts. It might help to focus on your breath or a mantra. Once your mind is clear, start to listen to your inner thoughts and feelings. What are they telling you? What does your heart want? These are the first clues to finding your spiritual path.

Seek Out a Spiritual Teacher or Mentor

Once you have explored different belief systems and practices, you might want to seek out a spiritual teacher or mentor. This is someone who can help guide you on your spiritual journey. A spiritual teacher can provide wisdom and guidance when you are feeling lost or confused. They can also help you to learn about different spiritual practices and how to incorporate them into your life. Finding a spiritual mentor is an important step on your spiritual path because it can help you to stay on track and avoid getting sidetracked by false beliefs.

You should also learn more about guardian angels and how they can help you on your spiritual journey. As explained by authors from Archangel Secrets, your guardian angel is with you throughout your life, offering guidance and support. You can connect with your guardian angel through prayer or meditation. And with the help of a skilled medium, you can even receive specific messages from your guardian angel. Through bible studies and other spiritual practices, you can learn more about your guardian angel and how they can help guide you on your journey. Not only can they offer spiritual guidance, but they can also bring peace and comfort during difficult times.

Explore Different Belief Systems and Practices

Remember that exploring different beliefs and growing your faith is a long journey. If you’re patient enough, you’ll build a better understanding of the world around you. In turn, it will help you create a stronger sense of self.

Once you have taken some time for self-reflection, it is time to start exploring different belief systems and practices. There are many different religions and spiritual traditions in the world, and it is important to explore as many of them as possible to find the one that feels right for you. You might want to read about different belief systems, attend religious services, or speak with people who practice different faiths. It is also important to try out different spiritual practices such as meditation, yoga, gemstone healing or energy work. By exploring different belief systems and practices, you will start to get a better sense of what resonates with you on a deep level.

If you are not sure where to start, there are many resources available online you can find here and in libraries that can introduce you to different belief systems and practices. You might also want to speak with a religious studies professor or someone who is already on their spiritual journey. They will be able to offer suggestions and resources that can help you get started.

Be Open to Change

Finally, it is important to be open to change. Your spiritual path will likely lead you to some unexpected places. You might find yourself changing your beliefs or practices. You might even end up leaving your religion or spiritual tradition altogether. It is important to be open to these changes and not resist them. Remember that your spiritual journey is about finding what is right for you. If something no longer feels right, then it is time to let it go.

Above all else, it is important to trust yourself. You are the only one who knows what is right for you. So trust your instincts and follow your heart. It might not always be easy, but if you stay true to yourself, you will eventually find your spiritual path. The most important thing is to keep moving forward on your journey. Every step you take brings you closer to finding the answers you seek.

Finding your spiritual path can be a challenging but ultimately rewarding journey. By taking the time for self-reflection, exploring different belief systems and practices, and seeking out a spiritual teacher or mentor, you will be well on your way to finding the path that is right for you. Trust yourself and be open to change, and you will eventually find your way.

Magnesium is a key mineral that supports bone health, but it also plays a crucial role in other physiological processes. While it's true that most of the body's supply of magnesium is stored in the bones, it can also be found in muscles, soft tissues, and even fluids. In these contexts, magnesium can help with everything from nerve transmission and regulating muscle contraction to improving relaxation, lowering blood pressure, and aiding in energy production.

Signs and Symptoms of Magnesium Deficiencies

Before moving on to discuss how magnesium can benefit mood, it's worth noting that the impacts described below will only occur in people who are naturally deficient in magnesium. Unfortunately, magnesium deficiency is quite common in Western societies, so most people can benefit from taking magnesium supplements. The earliest symptoms of magnesium deficiency can include:

• Nausea and vomiting
• Appetite loss
• Weakness or fatigue
• Insomnia
• Memory issues
• Depression, irritability, and other mood problems
• Difficulty learning new things

If left unchecked, magnesium deficiencies can go on to cause much more serious complications. People with chronically low magnesium levels may experience reduced blood calcium and potassium levels, tingling and numbness, abnormal heart rhythms, problems with muscle cramps and contractions, and even seizures. For now, though, let's focus on the implications of increasing magnesium levels on mood.

Magnesium and Hormone Regulation

One reason to take magnesium is that it helps to regulate stress hormones, preventing the body from producing excess cortisol by calming the nervous system. Balancing levels of cortisol in the body can also help to keep other key hormones like progesterone, testosterone, estrogen, and luteinizing hormone balanced. The cumulative impact of balancing all of these key hormones is lower stress and improved mood.

Magnesium and Stress

Magnesium supplementation can also help to reduce stress and anxiety in other ways. Chronic stress involves the prolonged activation of the sympathetic nervous system, which can leave people feeling fatigued and miserable. Magnesium supplements help to combat this problem by activating the body's parasympathetic nervous system, which instigates a change into a resting state and reduces the physical symptoms of stress.

Magnesium and Energy Levels

It's common for people who struggle with depression and other mood disorders to have difficulty sleeping, which can contribute to lower energy levels. Magnesium can help people fall asleep and stay asleep because it maintains optimal GABA levels in the brain, just like many prescription sleep aids. 

Unlike prescription sleeping pills, though, magnesium is a natural substance that doesn't come with a risk of serious side effects. Instead, it just helps users get the restful sleep required to combat depression and maintain healthy energy levels, contributing to improved mood.

Magnesium and Cognitive Function

There are few things more frustrating than struggling to find words or understand seemingly simple concepts, and unfortunately, a low mood often contributes to these cognitive issues. Because magnesium can benefit cognitive function, it can also help to reduce frustration and improve the brain's ability to recover from the damage done by depression and other mood disorders.

When to Supplement Magnesium

Not everyone can benefit from magnesium supplementation, but most people can. Anyone who is concerned about low magnesium levels can either consult a doctor to request lab tests or start taking supplements now to see how it impacts their mood and overall health. Since over half of Americans suffer from undiagnosed magnesium deficiencies, there's a good chance that the impacts will be both positive and noticeable.

If you're like most people, you probably don't get the recommended daily dose of vitamins and minerals. This can be a major issue, as those essential nutrients are important for maintaining your health. A great way to make sure you're getting enough of them is to start drinking healthy drinks that are packed with minerals and vitamins. In this blog post, we will discuss some of the best drinks to help increase your daily intake of essential nutrients!

1. Start your day with a glass of warm water and lemon juice to help detoxify your body

For starters, begin your day by drinking a glass of warm water with lemon juice first thing in the morning. This helps to detoxify your body and rehydrate you after a long night’s sleep. Not to mention, research has shown that starting your day with lemon water can also improve your digestive health, skin complexion, and joint pain.

Add some herbs like mint or ginger to your drinks for added flavor and health benefits

Everyone knows that water is important, but not everyone enjoys the taste or lack thereof. If you're one of those people who just can't stand plain old H20, there are plenty of ways to flavor it up and make it more enjoyable.

One easy way is to add some fresh herbs like mint or ginger. Not only will this give your drinks a nice flavor boost, but you'll also be getting the added benefits of these healthy ingredients. Mint, for example, is known to aid in digestion and can also help with nausea. So if you're feeling a little queasy, reach for a minty drink instead of sugary soda or juice.

Ginger is another great option for flavoring up your drinks. It's been used for centuries as a natural remedy for an upset stomach, and can also help to relieve nausea and vomiting. If you're feeling a little under the weather, try sipping on some ginger tea or adding it to your water. You'll be getting the hydration your body needs plus the added benefits of this powerful spice.

So next time you're looking for a way to make your water more interesting, try adding some fresh herbs. Not only will they give your drinks a flavor boost, but you'll also be getting the added benefits of these healthy ingredients. Mint, ginger, and other herbs can help with digestion, nausea, and vomiting, so they're perfect for those times when you need a little extra 

Not only will this make your water more enjoyable to drink, but it will also give you an extra boost of vitamins and antioxidants. Simply add a handful of your favorite fruit or herb to a pitcher of water and let it infuse overnight. In the morning, enjoy your delicious and healthy drink!

2. Berry smoothies are a great way to get your daily dose of vitamin C

One of the best drinks you can have to increase your daily vitamin intake is a berry smoothie. Berries are packed with antioxidants, which help protect your body against disease. They also contain Vitamin C, which is important for keeping your immune system functioning properly.

Smoothies are a great way to get all the nutrients you need in one drink, and they are quick and easy to make. Just blend together a few cups of your favorite berries, some yogurt or milk, and a little honey or sugar for sweetness. You can also add in some ice if you like your smoothies cold. Today, you can even have a smoothie subscription, about what you can read more here. Drinking a berry smoothie every day is a great way to boost your health and get the vitamins and minerals your body needs.

3. Green tea is a great source of antioxidants and can help improve mental clarity

Another useful drink to consider consuming is green tea. Green tea is a great source of antioxidants, which can help improve your overall health and mental clarity. In addition, green tea also contains significant amounts of vitamins C and E, both of which are important for maintaining good health.

If you’re looking for a tasty and healthy drink to add to your daily routine, green tea is a great option. To get the most benefit from green tea, it’s best to brew it yourself using loose leaves. This allows you to control the quality of the tea and avoid adding any unhealthy ingredients.

Brewing your own green tea is simple and only takes a few minutes. Just add a teaspoon of loose leaves to a cup of hot water, let it steep for several minutes, and then enjoy.

4. Cocoa powder is high in magnesium, which is important for muscle health and energy production

When it comes to drinks that can help increase your daily mineral intake, cocoa powder is a great option. Magnesium is a key mineral found in cocoa powder, and it plays an important role in muscle health and energy production. So if you’re looking for a quick and healthy way to boost your magnesium levels, adding some cocoa powder to your drink of choice could be a great option.

Health benefits:

- muscle health

- energy production

- magnesium levels

Drinks are a great way to increase your daily mineral and vitamin intake. There are many drinks that are high in minerals and vitamins, so there is sure to be one or more drinks that fit into your lifestyle. Be sure to try some of the drinks listed above to help improve your health!

Do you ever feel like you're fighting your own battles? That's because you are! Self-sabotaging behavior can be defined as any action that works against our goals or desires. This might include procrastination, self-criticism, or perfectionism. It can be tough to break these habits, but it is definitely worth it! In this blog post, we will discuss six self-help tips that you need to hear. These tips will help you stop sabotaging yourself and start achieving your goals.

Tip One: Be Gentle with Yourself

The first step to breaking self-sabotaging behavior is to be gentle with yourself. This means accepting that you are imperfect and that mistakes are part of the human experience. If you stop self-sabotaging behavior, it will be much easier to achieve your goals. It also means being compassionate towards yourself when you do make mistakes.

Tip Two: Set Realistic Goals

If you want to achieve your goals, you need to set realistic ones. You are setting yourself up for failure if you establish unrealistic ambitions. Feelings of inadequacy and dissatisfaction can cause a result of this. Instead, focus on setting realistic goals that you can actually achieve. This means being honest about your abilities and what you can realistically accomplish in a given period of time. Trying to do too much at once will only lead to frustration and disappointment. This will keep you on track and motivated.

Tip Three: Take Small Steps

When you're trying to break a self-sabotaging behavior, it's important to take small steps. This means setting small goals and taking small actions. For example, if you want to stop procrastinating, set a goal of working on your project for just five minutes. Once you've achieved that goal, you can set a new goal of working on your project for ten minutes. By taking small steps, you'll be less likely to feel overwhelmed and more likely to stick with your new behavior. Small steps are important, but don't be afraid to dream big. While it's important to set realistic goals, you should also make sure to dream big. This means having goals that challenge you and push you out of your comfort zone. These types of goals can help you grow and learn new things about yourself. They can also help you achieve things you never thought to be possible. They can also be useful when you're trying to break a self-sabotaging behavior, as they can give you something to focus on and strive for.

Tip Four: Be Patient

Changing self-sabotaging behavior can take time. Don't expect to see results overnight. Instead, focus on taking small steps and being patient. Keep in mind that transformation is a process rather than an event. Give yourself time to adjust to your new behavior, and don't get discouraged if you have setbacks along the way. Being patient will pay off in the end and it can also be beneficial in the meantime. So, next time you want to give up, remind yourself that Rome wasn't built in a day!

Tip Five: Seek Professional Help

If you're having trouble breaking your self-sabotaging behavior, seek professional help. This could mean seeing a therapist or counselor. They can help you understand your behavior and find new ways to cope with it. If you're struggling with a mental health disorder, such as anxiety or depression, medication may also be an option. There is no shame in seeking professional help. It can, in fact, be a tremendously liberating experience. Don't be afraid to reach out for help if you're having trouble breaking your self-sabotaging behavior. Take the first step toward change and be fearless. 

This also applies to your physical health. Don't forget to visit a physician and a dentist regularly. If you don't have doctors yet, you can search for a phrase like "dentist near me lafayette" or "physician near me" on the internet. Doing so should provide a list of experts that you can reach out to.

Tip Six: Find a Role Model

One of the best ways to break a self-sabotaging behavior is to find someone who has already done it. This person can be a friend, family member, or even a celebrity. Find someone who has achieved what you want to achieve and learn from their example. What did they do to overcome their self-sabotaging behavior? What worked for them and what didn't work? By finding a role model, you'll have someone to look up to and learn from. Having a role model is also essential for keeping yourself motivated. If you have someone to look up to, you'll be more likely to achieve your goals. For instance, if you want to become a writer, find a successful writer to be your role model.

Self-sabotaging behavior can be tough to break, but it is definitely possible. These six self-help tips will help you stop sabotaging yourself and start achieving your goals. Be gentle with yourself, set realistic goals, take small steps, be patient, find a role model, and seek professional help if you need it. Breaking self-sabotaging behavior is a process, so don't get discouraged if you have setbacks along the way. With these tips in mind, you'll be on your way to a better life!

Out of all of your senses, it’s fair to say that eyesight is the most important. If you can’t see what you are doing, then you will be unable to work a normal job and may struggle to get around by yourself – and even to look after yourself.

The best way to ensure that you never suffer from any condition that damages your sight is to look after your eyes and make sure that they are healthy. “But how can you do that?” you’re probably asking yourself. Don’t worry, we’ve got you covered.

Here are some useful tips that will help you to maintain healthy eyes:

Blue Light

Blue light is produced by electronic devices, especially phones and computers. There’s a wealth of evidence to suggest that frequent exposure to blue light can cause significant problems for your eyes, most notably eye strain. Fortunately, the solution to blue light exposure is relatively simple – it involves the use of anti-blue light glasses and reducing the amount of blue light that you expose yourself to, which you can do by cutting down on your screen time. You must also ensure that you avoid using screens before bed because this can seriously affect your sleep.

Balanced Diet

A balanced diet can seriously improve the health of your eyes, by ensuring that you get the vitamins and minerals that they need. Make sure to eat foods that are rich in antioxidants, such as Vitamins A and C. Many eyecare experts recommend eating pineapple, because it can help to eliminate free radicals and reduce the number of floaters that you have – although it’s worth mentioning that, for most people, floaters are completely normal and nothing to worry about. If you do notice a large number of floaters appearing suddenly, then you need to contact your doctor because it could be caused by a retinal tear.

Regular Exercise

As with most body parts and organs, regular exercise can significantly contribute to good health. A regular exercise regimen will help you to avoid developing diseases, illnesses, and most importantly, problems with your eyes. While taking care of your eyes requires a lot more than exercise, exercise can still help you to reduce problems, such as inflammation, which can cause issues. The type of exercise that you perform is entirely up to you. If you aren’t comfortable going to a gym, then you can practise callisthenics at home.

Sleep Schedule

You also need to establish a regular, reliable sleep schedule. If you make a habit out of staying up all night, your eyes will become sore and inflamed. They may also become dry and irritated, which can lead to eye strain and dry eye. Dry eye is a condition that affects many people. Most people don’t get it treated, instead choosing to needlessly suffer. Dry eye can be treated with OTC drops. It can also be avoided by getting enough sleep and limiting the amount of time that one spends on one’s computer or phone.

Quit Smoking

Smoking is a very bad habit. Smoking can cause a lot of damage to your body, especially your eyes. Not only does smoking itself damage your eyes and your body, but when smoking you’re likely to get smoke in your eyes. When you get smoke in your eyes, it can cause infections, burns, and inflammation. If you seriously care about your health then you need to quit smoking as soon as possible. There are literally no benefits to smoking. All smoking causes is health problems.

Washing Hands

If you make a habit of touching things when you are out and about, you must always wash your hands. You can introduce germs and bacteria into your eyes by touching things and then touching your eyes. Washing your hands regularly will help you to ensure that if you do touch anything harmful, it doesn’t find its way into your eyes. Washing your hands is also a very effective way of avoiding viruses. The COVID-19 virus, as with all viruses, can be introduced to one’s body by touching contaminated surfaces and then rubbing one’s eyes.

Wearing Sunglasses

Sun damage can seriously impact the quality of your vision. It is easily avoided. You simply need to wear sunglasses when you are outside in the sun. if you have very light eyes, then it’s especially important for you to wear sunglasses, because your eyes take in more light than people with dark eyes. Sunglasses should always be made to industry standards. If you buy fake designer sunglasses, they are very unlikely to protect your eyes, so don’t get into the habit of doing this, as many people have. Sunglasses should be worn whenever you are outdoors in the sun, even if it’s cold outside, and especially when it is snowing, or has snowed.

It’s very easy to take care of your eyes. In addition to all of the suggestions that have been put forward in this article, make sure that you see your optician for regular check-ups. They will be able to identify and diagnose any conditions or illnesses quickly and treat them effectively if you see them often, so they can catch these things early.

Choosing the right air filter for your air conditioning unit or furnace might not seem like a vital decision, but in reality, it can not only save you a lot on electricity bills but massively improve the air quality in your home. Discovering the benefits of a good air filter is just the first step toward realizing these positive changes. 

Next, you should select the right air filter for your unit, considering the size and material of the filter. An ill-fitting filter or a filter made of the wrong material will be less efficient and affect the quality of air in your home. Once you have chosen your air filter, all you need to do is purchase and install it and then reap the benefits of this decision! Let’s get started.

Step 1: Discover The Benefits Of Air Filters

If you have an air conditioning unit or a furnace in your home, such as a Trane or Rheem unit, you will know these vital home appliances can have a significant impact on your electricity bills. However, there is something you can do to reduce your electricity bills by as much as 15% and also improve indoor air quality in your home. All you need to do is select the right air filter for your AC unit or furnace.

During peak usage, for instance, in the summer and winter months, a clogged air conditioning unit or furnace filter can raise a $200 electric bill to as high as $280. This is a steep difference and can cause financial strain. Rather than paying this dramatic difference, and allowing this extra strain to your AC or heating system, you can simply purchase a better air filter for around $10-15. It’s a no-brainer. A well-maintained AC unit makes a happy home.

Step 2: Choose Your Air Filter

Size

Size matters when it comes to selecting the right air filter for your unit. An air filter that does not fit well into your unit can allow pollutants into your home, decrease the effectiveness of your AC and increase electricity bills. Gaps around the air filter can also fill with debris, causing eventual breakdown that could cost hundreds of dollars to repair.

There should be a number printed on your unit which indicates the correct air filter size, or you can hand-measure the space and purchase a filter accordingly. If you cannot find the right size of filter online or in your local hardware store, you might need to order a custom-made filter for your unit’s measurements. It is important never to force an air filter that is too big into your unit or to allow the flow of air around an air filter that is too small, as both can reduce efficiency and cause damage.

Material

Air filters come in a range of materials, and each has its own characteristics and MERV rating (minimum efficiency reporting value), which range from 1 to 16, with 16 being the highest filtration. Understanding the differences between air filter types will help you to select the appropriate filter for your home.

Fibreglass is an inexpensive air filter material, but only boasts a 2-3 MERV rating and therefore these filters are not recommended as they allow more pollutants into your home. Another option is disposable polyester or cotton pleated air filters, which have a MERV rating of 6, and as long as they are changed regularly, offer decent cleaning and removal of small particles from the air. High-efficiency pleated filters are the most expensive but provide the best filtering and system protection (MERV 14-16). They are generally found in hospitals, but if you have lung problems, you could benefit from this type of filter in your home.

Factors to consider with regards to air filter material include whether people will be smoking in the house, or if there are pets in the home that create a lot of extra small particle pollutants in the air. If so, you should choose the right type of material to cope with these added considerations. Electrostatic cotton and paper filters have a MERV rating of 10 and provide excellent filtering properties, as long as they are replaced regularly. They are a little more expensive but deal with the extra air pollutants in your home.

 

Step 3: Purchase Your Air Filter

Now that you know the benefits of air filters and have decided which size and material of filter best suits your unit and household needs, it is time to make the purchase. Consider the brand of the air filter and its reputation. Not all filters are built the same, and the better quality the product the longer it will last.

Step 4:Install The Air Filter

This part should be relatively straightforward for you, but if you need assistance, you can always call a handyman or use an online guide on how to change the air filter yourself. This last simple step is the first chapter in your new and improved high-quality home air experience. Enjoy!

Enjoy Lower Bills and Improved Air Quality

Hopefully, this guide has enlightened you on the benefits of a well-chosen air filter for your AC unit or furnace. Now you can reap the rewards of having made the best decision for your home air quality and electricity bills. 

Standing at work—really? This is a thing now?

Well, yes. Really. And, it has proven benefits, too. And not just in physical health but also in productivity, mental wellbeing, overall happiness, you name it. If you look at most modern workplaces today, you’ll notice one of the newest innovations to be the use of ergonomic standing desks in place of old, bulky, fixed desks, and exactly for this reason—to reduce prolonged sitting and promote more standing at work.

Here's why:

Say goodbye to body pain

Prolonged sitting has always been associated with back pain due to poor posture and muscles getting locked in one position for hours. If your work involves sitting in front of a computer for 8 hours or more in a day, you probably end up not only with lower and upper back pain but also numbness on your shoulders and neck due to lack of support and movement, as well as pain on your legs and knees due to poor circulation.

A standing desk will allow you to alternate between sitting and standing throughout the day, engaging key muscles in your body and allowing them to constantly move and adjust, thereby preventing poor posture and keeping them engaged and healthy, resulting to no pain.   Additionally, getting a laptop stand for desk purposes will also help prevent any upper back and neck pain due to looking down on your screen for too long. This keeps your neck in a neutral position, preventing any strain and pain.

Say hello to increased productivity

The improved circulation that results from standing and constant movement helps maintain a steady supply of blood and oxygen to the brain. In turn, this results to improved creativity and critical thinking, as well as more focus and alertness, qualities that are helpful both at work and when dealing with tasks that require a higher level of thinking outside the box and innovative ideas.

If you want to increase your day-to-day productivity at work, consider standing and moving more with a standing desk.

Move more naturally 

There’s been a lot of hype lately about alternative movements such as exercise, pilates, yoga, and other similar activities. However, research shows that exercise cannot really offset the harmful effects brought by hours and hours of living a sedentary lifestyle. So, what can? Well, the answer is simple—natural movement, those things you do mindlessly everyday to perform tasks and put your daily life in order.

In the limited hours you have in a day, it might feel impossible to practice more natural movement. Well, at work, a standing desk can help. With a standing desk, alternating between sitting and standing throughout your workday becomes easier and more natural, and it’s a good way to build the habit of standing more and breaking your sedentary work lifestyle. With more standing at work coupled with exercise, you’re all set!

Your natural snooze buster

Feeling sluggish at work and sleepy after lunch? Prolonged sitting can do that to you. With blood and oxygen not circulating well around your body, it’s easy to feel the lack of energy and enthusiasm throughout your day. If you feel like you’ve lost your zest for work and you’re just going through your day mechanically, it’s time to evaluate your daily work habits. Do you sit a lot and seldom get up from your chair? Do you spend your free time slumped on your desk browsing through social media? If you do, it’s easy to feel lethargic, disinterested, and just going through the motions.

Break the habit by simply standing more. Set your alarm so that you stand every hour. Devote 15-30 minutes of work standing (and then build over time). Set your standing desk to your perfect standing height so it’s easy and effortless to shift between sitting and standing throughout the day. And get up, walk around, approach colleagues—these will help you regain joy in the workplace.

Real cost benefits for employers

While standing desks offer real and practical benefits to employees, they offer the same level of benefits to employers, too—and these can very well be translated to cost benefits. How? Well, sedentary habits are linked to critical diseases such as coronary conditions, diabetes, and hypertension, among others. These are often associated with costs brought by loss of employee productivity (due to absences from work or minimal productivity in a given day), costs on healthcare, as well as costs on retraining of new employees in case old employees resign due to illness.

By investing in standing desks in the workplace, employers are not only investing on their employees but also on their business. By creating a healthy work environment for everyone, it’s a win-win!

Choosing the Right Standing Desk: Key to Creating a Healthy Workplace

The MotionGrey Motion Series Standing Desk is a favorite among employees and employers. You will find this in many offices today, as well as in many homes. It is an automated adjustable desk that can move from sitting to standing height with a single press of a button. Powered by dual motors from the global manufacturer Bosch, each desk has excellent weight carrying capacity and movement speed, perfect for demanding working environments.

If you are ready to break free from your sedentary lifestyle, consider the Motion Series standing desk your first investment.

Throughout your life, you are sure to  get infected with many viruses. But the only reason a virus does not cause any harmful effects is thanks to your immune system. The immune system is like a group of soldiers protecting your body from various infections.

 

For instance, a normal fever is the defense mechanism of your immune system. Whenever your body detects an infection, it raises its temperature to eliminate it.

 

However, if you have a weak immune system, you are more susceptible to adverse effects of infections and illnesses. The immune system is complex; wherein there are a lot of inputs that determine its functioning.

 

Various methods can help you boost your immunity, from exercising to taking supplements like Immune Active. There are numerous things that you can do for your immune system.

 

Here are some ways to boost your immunity to safeguard yourself from diseases.

 

1. Maintain a healthy diet

There is nothing in your body that you cannot improve with a nutritious diet. If you start taking care of what you eat and how you eat, your body will thank you. Inevitably, consuming a healthy diet is the key to improving your immune system.

The top vitamins and minerals your immune system needs are vitamins E, C, A, D, iron, folic acid, selenium, and zinc. To get these vitamins and minerals you must eat foods that include spinach, peanuts or peanut butter, carrots, pumpkin, salmon, tuna, chicken, cottage cheese, yogurt, enriched pasta, etc. If you are experiencing fatigue or low energy levels, besides being mindful of your diet, you can try common IV fluids, which are a great solution for replenishing tiredness and boosting your immune.

Not only should you consume healthy food items such as fruits, legumes, protein, healthy fats, and carbohydrates, you should also be mindful when you are consuming them.

 

Consuming a healthy and light breakfast is key to a proper diet. You not only get vitamins when you eat a healthy diet, but you also get micronutrients. Vitamins like B6, C, and E are essential for the body.

 Exercise regularly

Engaging in physical activity will not only help you build muscles, but it will also boost serotonin and dopamine levels, helping you de-stress. Exercising will also prove beneficial for your immune system.

 

Exercising boosts blood circulation in your body. If you do not have the time to go to the gym, you can jog around the block for at least thirty minutes. Working out even thrice a week can do wonders for your body.

 Drink water

Many people often forget to drink water throughout the day. You might be drinking coffee, tea, or aerated beverages throughout the day, but that doesn't mean you are hydrated.

 

There is no replacement for water. When you are hydrated, it fosters the growth of lymph, an important fluid that helps fight against infections.

 Sleep

Not getting enough sleep at night will make you cranky the next day and ruin your immune system. While you are sleeping, your body regenerates and builds up cells that support the functioning of your immune system.

 

People who do not get enough sleep are more susceptible to catching viruses. Moreover, if you are unwell, you should sleep at least ten hours to let your immune system work its magic.

 

 Supplements

Most people have a hectic lifestyle which leaves little to no room for exercising or consuming a proper diet. However, this can have adverse effects on your immune system. So, you can take supplements like Immune Active to help aid your immune system.

 

These are some of the best practices you can adopt to improve your immune system.

 

 

Becoming a better person is a life-long journey that's not always easy. It can be tempting at times to fall into old patterns and stay inside your comfort zone. After all, change means you're entering something new, and that can be scary and demanding. However, the journey is always worth it in the end, and putting in the effort is incredibly commendable on its own. 

The way we think is imperative In order to really commit to change, and there are 4 things to keep in mind that will help you get into the right mind-frame to stimulate self-growth.

1. What You Deserve

The way we talk, act, and carry ourselves is closely related to how we think about ourselves. If you look down on yourself, you can get stuck in the mind frame that no matter what's going on in your life that's impacting you negatively, it's what you deserve. However, as Bijan Kholghi from www.coaching-online.org explains, we all deserve to live in a state of well-being. Your life should give you joy, and you should find satisfaction in what you do. Thinking that you deserve nothing but the worst means you're actually pushing yourself to stay the same - if you don't deserve better, then why even try to change? 

Reminding yourself that everyone, including yourself, deserves to be happy can help you find the motivation to make the necessary changes in your life, and that means working on reaching your full potential.

2. Self Acceptance And Assessing

A lot of the time, people find it hard to see themselves in a positive light. When that's the case, hearing someone call you a good person, or even trying to tell yourself that can feel like a lie and a burden. If this is something you're dealing with as well, insisting on phrases you deem overly positive can actually make you want to stop trying to better yourself because they just don’t ring true. 

However, what you might find helpful is using bridge statements that will allow you to develop a better relationship with who you are. When you do something wrong, for example, instead of thinking "I'm the worst", try saying "I could've done that better". It may seem overly simple, or even silly at the beginning, but learning how to be kind to yourself is the first step in growing as a person. Everyone has flaws and mishaps. You cannot move forward in your journey until you learn to recognize your traits and behaviors, assess them for what they really are, and then accept them. Just like judging others won't make them change, judging yourself too harshly won't do any good either. 

Instead, accept your flaws or shortcomings, as well as the fact that you'll always have those - you're only human after all so that you can start working on moving forward and improving yourself.

3. Practice Makes Perfect

It can be incredibly frustrating to try and do something relatively simple, only to realize you revert back to your old ways as soon as you're not completely mindful of what you're doing. It's important to remember that forming new habits takes time. It usually takes over two months of active practice to change a certain behavior, so if you're struggling to get the hang of something new, just keep trying. The process will take longer at first, but eventually, it will become second nature. 

Whether that's the way you talk about yourself, how you interact with others, or even something work-related, following through is incredibly important. Don't push yourself too hard either, or you'll just end up giving up on it after a while. You don't want to force things with your inner self any more than you would in the external world - being demanding leads to resistance, and that's exactly what you don't want.

4. Failing Is An Opportunity

You will fail - as will anyone else on the journey to self-growth. Sometimes it will be due to external factors, sometimes we will intentionally sabotage ourselves, and sometimes we aren't even aware that we're standing in our own way. Failing is a part of life, and without it, we might have a hard time finding the motivation to change for the better. After all, why change if everything is going well? 

The main focus shouldn't be on the fact you've failed at something, but on how you've handled the failure. It's an opportunity to grow and improve the way you think and act in the face of adversity. It's a chance to learn from your mistakes and the mistakes of others. A lot of times, it can feel like starting over is just as hard as trying to do something that you've never tried before, but most often than not, success will come once you learn how to cope with failure accordingly.

The road of self-growth is never an easy one, but it's always worth the effort. There are times when you'll want to stay in your comfort zone, fall back into old patterns and just be complacent with how things are now. 

However, stepping out of that zone will not only teach you new lessons about yourself but also about life. Whenever you feel like giving up, try to remind yourself of these 4 things, pick yourself up, and set yourself right back on the course you want to be on.

Reading can be considered both a hobby and an escape depending on your mood and what you're reading. Some people like to read for pleasure, while others enjoy reading to acquire new knowledge or information about their favorite topic. Regardless of the reason why you pick up a book, several mental health benefits can be obtained from reading. In this article, we will describe some of the most important ones.

Improves Your Memory

Even if you're not studying or learning new material, reading can help strengthen your memory. According to a study performed by German researchers, reading helps improve memory of things learned previously. Participants were divided into 3 groups: one group read the Harry Potter book series, another read text that was meaningless for them, and a control group did not read anything. Afterward, the participants were asked to identify if certain statements related to things they had read before. The results indicated that reading can improve memory regardless of whether it is meaningful or not.

Reduces Stress

Stress has been linked with many serious illnesses and is part of the body's defense mechanism against physical harm. However, chronic stress has been found to cause damage to both physical and mental health. One way you can reduce stress levels is by reading a book in your favorite genre before bedtime. Even reading high-quality book summaries and book reviews online can help you relax and is almost as effective in reducing stress levels as book reading itself. It is proven that students who read for 30 minutes each night had lower blood pressure than those who did not read or only read for shorter periods. It is also found that the more books participants read each week, the more beneficial it was for their stress levels.

Enhances Your Self-Esteem

Books can make you feel like the protagonist of a fairy tale. You probably know someone who is nothing like the main character in her favorite book or movie, but you might still imagine yourself as them anyway. The same concept applies when reading a book that takes place in a different culture, during a different period, or in an alternate universe. If you imagine yourself to be someone else with different life experiences, it can help improve your self-esteem and appreciation for your style and set of circumstances. Also,  reading hints that you can apply in real life or stories of other people's experiences can help you feel more connected with the world around you.

Improves Empathy

When we read about fictional characters in books and relate to them in some way, it can increase our empathy towards others. If we want to be empathetic with real people around us, this skill gives us the ability to do so by allowing ourselves to understand what they might be feeling based on the circumstances they're going through. Experiencing emotions such as happiness or sadness while reading can help improve social skills like empathy, emotional intelligence, and self-awareness by allowing us to understand the meaning behind a specific tone in a piece of writing. The more emotionally invested you are in a story, the more likely it is that you will experience related feelings.

Gives You a Creative Boost

In this digital age, most people find themselves glued to their smartphones and laptops for hours on end. Because of the rise in technology, many people have forgotten how to be creative with their free time. Reading can help increase your creativity by allowing you to explore a book's multiple endings or storylines. For example, books such as "The Alchemist" by Paulo Coelho follow a mystical journey that leaves readers wondering what they would do if they were faced with similar situations involving self-discovery and destiny. In addition to improved creativity, reading can also increase your daily imagination by making you think about possibilities that may happen in the future or things that could have occurred in the past.

Prevents Cognitive Decline

Just like any other skill, the more you practice reading, the better you become. The idea that out of sight equals out of mind also applies to brain health. If you don't exercise your brain by reading, you are more likely to have problems with memory or cognition. A study that was published in the Journal of Alzheimer's Disease suggests that being cognitively active throughout life can reduce the risk of developing dementia and Alzheimer's disease later on. Furthermore, people who frequently read over a long period were found to score higher on mental acuity tests than individuals who had limited exposure to written materials or those who did not read at all.

The benefits of reading are endless,  and each book has the potential to impact your life differently. With our busy lives, we sometimes forget how valuable simple things like reading and writing can be. However, by adding this habit to your daily routine, you can experience a wide range of benefits that can improve your quality of life and overall health.