Category Archives: LIFE

5 Undeniable Reasons to Make a Career Change

That post-college struggle to find your place, find a role that suits your unique skill set, is over. You’ve landed a job, nay a career that on paper seems ideal. There’s just one tiny, niggling problem: It doesn’t feel right. You try to kid yourself. You lie in bed at night wondering if there’s something innately wrong with you. Perhaps you need to suck it up and just get on with it, however hellish it may be. Or maybe, just maybe, it’s time to make a career change.

Sure, taking that leap out into the great unknown is nothing short of terrifying. The idea of leaving everything you’ve worked for to start anew may send shivers down your spine. Still, it could very well be just what you need. If you’ve noticed any of the six following signs, it might be the only way to ensure your health and happiness.

1. You Want to Progress, But it Seems Unlikely

People may tell you that having a hunger for success is nothing more than your ego begging to be fed. That’s utter nonsense. It’s human nature to want to move forward and tackle new obstacles. Stagnating in the same role, completing the same dull daily tasks, getting the same salary — all of that monotony is bound to bring you down.

career change

Landing a job is not merely about the short-term. You have to consider your long-term prospects. If you’re in a company or field where you’re unlikely to progress, frankly, it means that you have nowhere to go. You can keep toiling away day after day, but to what end? Finding yourself in this unfavorable situation, the only logical course of action is to switch direction and seek out a career where you have room to grow.

2. Your Boss is Toxic and Narcissistic

While we all like to jest about our horrible bosses over a few glasses of vino, there’s a difference between disliking your employer and them having a genuinely negative impact on your life. Whether we like to admit it or not, our managers dictate so much of our lives, from when we take lunch to how we manage our workload. If you have a boss who is nothing short of toxic, it could be detrimental to your job satisfaction and your health.

In fact, this very year, the British Psychological Society reported that people working for people with “negative traits” had a lower sense of job satisfaction and were more likely to suffer from clinical depression. “Those high in psychopathy and narcissism have a strong desire for power and often lack empathy. This toxic combination can result in these individuals taking advantage of others, taking credit for their work, being overly critical, and generally behaving aggressively,” explained Abigail Phillips, the lead researcher on the study. Remember, no one should have to put up with bullying at work, no matter how much they want the role. Do something about the problem and, if you can’t change it, walk away.

3. You Feel That Your Job Has No Meaning

Let me pose a simple question here: Do you feel that your job has meaning? When you don your best suit, grab a coffee, and head out to work, do you feel that you’re making a small difference in the world? Few people take the time to contemplate whether their role holds any significance to them, but perhaps they should. If you’re in a career that lacks this fundamental thing, you could find that it’s ultimately very unsatisfying.

career change

A recent paper published by the Institute for Employment Studies looked at the value of creating meaning within the workplace. One of the major things that the paper noted was the impact that this meaning had on a person’s self-worth and overall life experience. In short, feeling that you’re doing a job that simply has no purpose can make you feel worthless on the whole. If for whatever reason, you’ve found yourself stuck in a rut in your career and have the sense that your work lacks meaning, it’s time to find something that fulfils you instead.

4. You Find it Hard to Switch Off From Work

The fact that we all live on our smartphones and have a constant connection to the outside world means that switching off has become harder than ever. Whether it’s your boss emailing you out of hours to query something or a client calling you on your personal cell, these little interruptions could be more harmful than you imagine.

career change

It’s more than mere rumor that constant communication can affect your well-being. In fact, there have been many studies which back up this theory. For example, according to a recent study from Kansas State University, detaching from work when you come home is essential to your work life balance. “If there are any unpleasant text messages or emails from work-related people, you may be more likely to ruminate about work-related issues or worries. It will affect your feelings and behaviors at home, which could further influence people at home,” explained YoungAh Park, assistant professor of psychology.

But wait, what if you work in a role that requires you to be “on call” around the clock? Doctors, lawyers, and even journalists often have to adhere to this way of life. If you find that this obligation is affecting your life and your social relationships, changing careers may not be such a bad idea. The fact of the matter is that there’s more to life than simply chasing your so-called dream job, and you also have to consider your mental well-being.

5. You’re Working Ridiculously Long Hours

career change

Just as some roles demand that you’re “on call,” there are others that require epically long working hours. Shift work is very common in many professions, but that’s not to say that it’s particularly healthy. If your current career means that you have to work beyond the normal working hours, you might want to think about whether it’s actually worth your time.

It’s not just the fact that this intense style of work impacts your life; there’s also the health impact it has on you. Last year, a study by Ohio State University found that women who work 60 hours or more over the course of 30 years triple their risk of serious illnesses, such as heart disease and cancer. Yes, you could be putting your health at risk by agreeing to overtime and generally long working days.

If you’re in a role where you have to put in these sorts of hours just to compete, it’s not a healthy lifestyle. The stress, both mental and physical, that you’re putting yourself under here is not worth any career you could be chasing. While switching to a less demanding job role may seem like an easy out, it could be the very best thing for your health. And, in the end, that’s the most valuable thing of all.

Don’t be That Guy: 6 Annoying Habits to Avoid at All Costs

We all know someone with an insufferable habit. You know, the guy — or gal — who is rude to service workers, cancels at the last minute, or interrupts you every time you open your mouth. We’re all guilty of these sometimes-minor infractions; but if we all had the self-awareness to catch ourselves when we were actually being jerks, the world would almost surely be a better place.

Yep, that sounds pretty impossible to me, too.

So in lieu of universal self-awareness, join me in recognizing the things that we, ourselves, should avoid doing at all costs. If you’ve already started thinking about the guy who traps you in 20-minute conversations at the post office, or the guy who rushes everyone only to show up late, or the guy who insists on picking food off your plate, and your blood has started to boil, I say only: we can do this. We can get through this list of really annoying habits together.

1. Only Talking About Yourself

annoying habits

You’re an hour into a coffee date with a friend, and he or she hasn’t even asked what you’ve been up to lately. You’re at a group dinner and you’re five stories deep into the detailed travel history of an overly-verbose, particularly self-assured (and self-described) vagabond. You’re at a party, clutching your wine glass and nodding desperately while glancing around the room looking for a way to escape a conversation about the spiraling trajectory of someone else’s relationship.

Sharing information about yourself is a powerful ingredient for human connection, but the key word is always “sharing.” There should be a give and take in how the conversation flows, and you should be just as focused on adding value to the other person as you are on getting your latest personal frustration off your chest.

2. Being Weird About Money

annoying habits

Money: it’s the quintessential taboo topic, and yet we all know how strong an influence it has over our lives and the courses they take. Probably it’s this infusion of stress that leads to so many weird situations surrounding finances: sticky business arrangements with friends, that awkwardly polite scuffle over who will get the check, an overly-gratuitous act of generosity, or simply failing to complete the basic task of covering your fair share.

There are pretty much a million ways money can intervene in an otherwise happy social relationship, and while you’re bound to come across a trickster or two — other people, or your own lack of judgement — it all comes down to some fairly basic advice: just stop being weird. That is to say, pick a line and stick with it. Don’t shy away from communicating your limitations. Understand there’s no such thing as a free meal. And at the end of the day, know that spending a little extra money probably matters less than losing a friendship or helping someone out when they really need it.

3. Not Respecting Other People’s Time

We’re an overbooked society, and we need to take more time for each other — all this is true. But even if you’re an easygoing chap who doesn’t worry much about spending a few extra minutes chatting, waiting on a friend, or taking that two-hour wildflower detour, you must be able to understand that a lot of us don’t have much wiggle room in our schedules — not that someone else’s schedule should be any of your business.

The fact of the matter is that no one owes you an explanation for how they spend their time. They could be working, taking care of their kids, making fondue, or lying on the floor watching YouTube videos. They could be choosing to spend their time with you, or they could be politely declining your invitation. But everyone has, in my opinion, an inherent right to a little fair warning for making plans, doing their job well, spending time with themselves, and just letting it all hang out.

4. Complaining Too Often

annoying habits

Thank the fates for girlfriends, moms, and just really understanding people who take the time to listen to your exaggerated, expletive-heavy rendition of the bad day you just experienced. Sometimes, we all just need to vent. And that’s OK.

But like all self-indulgent habits, complaining gets old pretty fast. Turns out even the most supportive and empathetic listeners actually just want to get good feelings from spending time with others, and if all they take away from their interactions with you is your negative energy, being your buddy might start to lose its novelty. Don’t be so hard on yourself. Your life isn’t that hard. If you have even one of these good friends who’s been listening this long, you must be doing OK.

5. Knowing You Need to Make a Change, but Not Doing it

Hate your job? Hate your boyfriend? Hate your hair? Been there. We all have. Unfortunately, life is full of dilemmas such as: “I’m making great money, but I dread Mondays,” “I love him, but we fight all the time,” and “I wish I could pull off a style like that.” And when you’ve reasoned with yourself and done your best, when you’ve found yourself disappointed again and again, and when you’re starting to rely on other, clearly unhealthy coping mechanisms (a messy bun? again?) you should know that it’s time. It’s time to make a move.

No, it’s not easy. At first, it’s hard to know if your initial disenchantment was just a phase or the real deal. After all, you definitely made the right move not jumping on the baby bang train. Could it be that this desire for blondeness, too, shall pass?

But there does reach a point when the inevitable is clear to not only everyone else around you, but (finally) to you, as well. It’s time to quit stressing about that big change you’ve been putting off making and do it. You may not know where you’ll end up, but that’s not the point, anyway.

6. Not Being Able to Put Yourself in Someone Else’s Shoes

annoying habits

Even the most perfect humans — shall we say, people who write disparaging listicles like these? (hehe) — do from time to time make mistakes. I hate to be the one to break it to you, but people will let you down. Your best friend will go through a phase where he only talks about the trip to Italy he just took. Your girlfriend will feel trapped in her relationship and have no idea how to get out of it. Service will run late. Dates will cancel. You’ll get stuck with the check.

And through all this, the sky will not fall. Each spring, the flowers will bloom anew. You’ll quit your job and start over. Your friendships will ebb and flow. Such is the beauty of a life spent sharing the planet with 7.125 billion other earthlings. Such is the small power of learning to forgive even the most egregious social faux pas. 

4 Times It’s OK to Splurge

In preparation for this article, I innocently Googled the search query “average American debt.” In the future, I’ll think twice before I make a decision like this with a full cup of hot coffee in one hand; but after the initial shock and recovery, I found myself coming to terms with an ugly reality. Americans, our financial situation is not good.

The messenger of this not-so-cheery news was a report from NerdWallet, which compressed data from the Federal Reserve and the U.S. Census Bureau to blunt the details of household financial burden into several categories: student loans, auto loans, mortgages, and credit card debt.

Are you sure you’re ready for the truth about how much credit card debt the average American household has? Great, I’ll tell you anyway: approximately $16,748. And student loans? Roughly $50k. Auto loans? Add another $30k. Guys, we’re paying an estimated $1,300 per year in interest on all these loans (including mortgages), and somehow this just doesn’t seem healthy.

The thing is, we Americans exist in a materialistic culture, and there’s never a lack of things to spend money on. Of course, knowing when to stop spending and when to start saving is a crucial skill for financial well-being. But financial freedom is as much about smart spending as it is smart saving, which means that knowing when to allow yourself a little extra will get you far in the game of life.

So, when is it OK to treat yo’self?

1. When it’s an investment in your long-term happiness.

splurge

“Your budget should help you do what you love, not leave you stuck at home, afraid to spend one extra penny,” writes NerdWallet’s Brianna McGurran. In a column published in the Akron Beacon Journal, McGurran explains that your money should be the tool that allows you to make your dreams happen — getting to that place starts with trying to understanding yourself and then identifying the key to your own happiness.

In order to do this, you have to start by asking yourself what really makes you happy, and what you want more of in your life. “Identify the experiences that bring you deep joy, not just fleeting pleasure, and prioritize them,” suggests McGurran. Then, she goes on to say, the sacrifices you make to bring those goals to fruition don’t feel like sacrifices. Instead, they feel like money in the bank, and progress.

And when it comes to actually spending your hard-earned money, you’ll feel justified in your expense because you’re sure that it’s in line with what you truly want. Travel is a classic example of this type of save-and-reward; but it could also apply to a fancy gym membership, or a new musical instrument, or a photoshoot showing off your hard-won muscles. Stuff that encourages you to be your best self does have a place in your life.

2. When it will save you stress in the long run.

stress free

On the whole, overspending definitely causes more stress than it prevents. You may enjoy owning a new outfit you couldn’t resist throwing on your credit card; but if the purchase was outside your means and you’re struggling to make the card payment along with your other bills a month or two later, it wasn’t worth the cost to your well-being.

However, just as avoiding overstretching your budget can spare you unnecessary stress, spending a little extra on something you really love or need can at times be a preventative method as well. For one thing, if you have something you really love, you won’t feel the need to buy as much extra stuff later on. Also, it can save money in repairs, or time, or frustration. And that’s important, too.

For instance, a good quality pair of running shoes is a pretty solid investment in happiness and health later on and in my opinion, worth a few extra bucks. Anytime I’ve chosen a cheap pair, I’ve regretted it.

3. When you have a solid savings account.

saving money

When it comes to larger splurges — let’s say, upwards of a couple thousand dollars — experts recommend having a six-month savings account to fall back on in case of an emergency. This money is the last-resort kind that you can only spend in the worse-case scenario, according to Business Insider. This way, if there’s a death in the family, a medical emergency, or you lose your job, you know you’ll be OK. It’s basically like saying, “I’m a real adult now.”

But there’s also some great cognitive trickery to capitalize on with this goal. During the saving process, you’ll compare any other expenses that come up in these extreme situations, and they’ll almost never seem worth it. When you do have the money saved up, that’s when you know you’re in a good enough position to get creative with how you reward yourself. If you’re set for six months of emergencies, then go ahead: build that swimming pool, buy that private jet — or hey, even walk within a few blocks of a Sephora.

4. When you’re able to be generous with others.

giving

It’s so great to be in charge of your own finances! And it’s a huge luxury. One surefire way to know that it’s time to treat yourself is when you can comfortably support the people and organizations in your life that help make your day-to-day existence a little better, and also buy yourself a Vitamix. #Winning.

Actually, giving is as much an investment in your own health and happiness as it is an investment in those around you. In one article, Happify cites a study where one group of participants spent $5 on themselves, and the other group spent $5 on someone else. Of course, the group that was measurably happier as a result was the group that spent the money on someone else — because oxytocin – but because that feeling of building positive connections is too real. It’s two posi-vibes for the price of one, and thus much more impactful than other straightforward transactions.

Finally, money and budgeting are complicated, and circumstances are different for everyone. There are probably so many ways to justify a splurge, and we’re all guilty of just going for it sometimes, because YOLO, after all. Are you healthy? Do you have the things you need? OK, then it’s not the end of the world. We all mess up sometimes. Don’t be so hard on yourself.

5 Commonly Believed Health Myths Debunked by Science

Whether it’s hitting the gym on a daily basis or just watching what you eat, the majority of us are somewhat health conscious. After all, as my grandma always reminds me, you only get one body in this life so you might as well take good care of it. Still, while you might think you know your stuff, there are plenty of health myths out there that serve as all-too-convincing lies.

These so-called “facts” are things that we all believe without question. They’ve been whispered in our ears since we were children by everyone from our parents to our friends. So much so, in fact, that the notion that they could well be fallacies has never even entered our collective mind. Well, it’s time to well and truly wake up and realize that you shouldn’t believe everything you hear. Here are some commonly held beliefs that are nothing more than mere poppycock.

Health Myth 1: Cracking Your Knuckles Gives You Arthritis

health myths

The gut-wrenching clicking sound as someone cracks their knuckles is comparable only to the noise of nails running swiftly down a blackboard. What’s worse still is the mental image that flashes to mind — that of bones literally snapping from place to place. While there’s simply no doubt that this habit is irritating, is it really as terrible for your health as we’re led to believe? And, crucially, does it cause arthritis?

The short answer is, well, probably not. At least, there’s no proof of it yet. In reality, the habit may actually mean that you have healthy joints. That is according to a recent medical study on the subject. The findings were very revealing: Not only is there nothing to suggest that cracking your knuckles will cause long-term health problems, but the team also found that it could be a form of vital stress relief. Indeed, that familiar “ahh” feeling people get when they pop their joints could be the very thing that helps us unwind.

Health Myth 2: Watching Too Much TV Damages Your Eyesight

While you’re binge-watching Netflix in your pjs all weekend, there may be a niggling, nagging thought at the back of your mind. Sure, there’s nothing better than getting fully immersed in a show to the point that you lose all concept of time. But wait, weren’t we taught that looking at screens too long damages our eyes? This is a myth that’s been floating around for quite some time now; but honestly, there’s nothing at all to suggest that it’s true.

After any given binge, you needn’t feel guilty. According to guidelines from the Royal National Institute of Blind People, watching your favorite show on a loop and sitting close to the TV may give you a slight headache; but the health problems start and end right there. Staring at that big old screen won’t damage your eyesight or make you blind anytime soon. So, you go ahead and watch that 20th episode of Gossip Girl. There’s no shame in it and we won’t tell a soul.

Health Myth 3: Drinking Water Will Give You Glowing Skin

drinking water

Let’s be frank here. We all wish we had beautifully glowing, clear skin. We’d all love to look in the mirror and see a blank, pure canvas of a face staring back at us, blemish-free and radiant. The sorry truth of the matter, though, is that some of us have better, healthier skin than others. While there are billions (okay, that’s a little hyperbolic) of skin care tips out there should you take the time to look, there’s one that we all believe without question. That is the idea that drinking water by the glassful every minute of the day will result is a flawless complexion. But wait, is there really any truth in this or is it mere hearsay?

Well, the study Just Add Water published in the Journal of the American Society of Nephrology recently looked at the potential health and cosmetic benefits of drinking water. When it came to water’s effect on the skin, the results were a little fuzzy, to say the least. It’s a problematic area since there doesn’t seem to be one straight answer. The author noted that while dehydration will, doubtless, cause skin problems, there’s no evidence that drinking an excessive amount of water will make your skin glow. Sorry, ladies.

Health Myth 4: Skipping Breakfast Makes You Overeat

While trying to shed a few extra pounds, there’s one mantra we all repeat to ourselves: “Never, ever skip breakfast. Period.” The concept is pretty simple to grasp. When you miss the first and, of course, “most important” meal of the day, your body craves the energy it should have gotten early on. The result is that you snack heavily on high-sugar treats and things that are certain to give you the burst of energy you need. At least, that’s what we’ve all been lead to believe. In reality, missing out on your cereal in the morning may be the right way forward for chronic dieters.

According to a 2013 study by researchers at Cornell University, foregoing this meal a few times each week could actually help you lose weight in a safe, steady way. “If you skip breakfast, you may be hungrier, but you won’t eat enough calories to make up for the lost breakfast,” explains David Levitsky, Cornell professor of nutritional sciences and of psychology.

During the study, the team looked at how people’s eating habits changed when they were told to skip breakfast. Rather than overeating, as most would expect, the participants consumed an average 408 calories less when they didn’t eat the first meal of the day. This suggests that cutting out the meal is not as unhealthy as we imagine and it could even help dieters lose weight.

Health Myth 5: Drinking Coffee Makes You Dehydrated

health myths

If you need your java hit to get things going each morning, I hear you. Before I’ve had my filter coffee over breakfast, I look and act like a less-attractive character from The Walking Dead. Here’s the thing, though: Coffee lovers get a whole lot of flack. There’s no end of holier than thou people out there who just can’t wait to tell us how truly awful caffeine really is. One of the myths that you’ve probably heard before now is that drinking coffee regularly dehydrates you. Since we all know that hydration is absolutely essential to our health, this very idea is extremely troubling. Luckily, it’s nonsense.

Back in 2014, the University of Bath published a study that dispelled this, the peskiest of myths, once and for all. Over the course of a three-day period, the researchers monitored “moderate coffee drinkers” (people consuming around 200 to 450 milligrams of caffeine per day) and a control group of non-coffee drinkers. The results showed no difference in dehydration between the two groups. Although we know caffeine is a diuretic, i.e. something that should cause a lack of hydration, the researchers explained the likelihood is that people build up a tolerance to this effect.

So, in theory, the more you drink coffee, the less likely it is to make you dehydrated. In that case, I’ll take another latte, please!

8 Things You Should Know About Women Who Don’t Want Kids

While it feels like our culture is becoming more accepting of women who don’t want kids, there is still undeniably a stereotype following us. All one has to do is say, “I don’t want children”, and she will undoubtedly be asked why. A woman who says that she’s planning on making a family, however? She never needs to explain herself. (Can you imagine that? “You want kids? Why?!”)

Whether you realize it or not, there are misconceptions about women who are happy without being mothers. While being a mom is (I’ve been told) a wonderful experience like no other, there are plenty of joys in life that have nothing to do with it. If you ever find yourself engaged in a conversation with someone who casually mentions she doesn’t want kids, keeps these things in mind.

Women Who Don’t Want Kids: What You Probably Should Know Already, but Maybe You Don’t

women who don't want kids

1. Our Lack of Desire for Offspring has Nothing to Do With Our Partner

I greatly dislike hearing, “Sure, you want kids! You just haven’t met the right guy yet.” My fiance isn’t a huge fan of this, either. How can anyone think that a woman’s decision to have (or not have) children hinges solely on her partner? Guess what? He doesn’t want kids either. That’s right — we’re a couple of grouchy, bitter, baby-hating losers. Oh! Which reminds me…

2. Not Wanting Children Doesn’t Mean We Dislike Children

Yes, there are people who don’t like children in general, and that’s their business; but don’t assume that women who don’t want kids also hate them. I love other people’s kids! I just don’t want any of my own. I love playing with kids, hugging them, and reading stories. Then, I like handing them back to their parents and going home to my bed.

3. We Don’t Feel Any Less Fulfilled Just Because We’re Childless

People often say that their family wasn’t complete until they had their kids. Others feel differently. I have a loving man and two dogs who urinate on the kitchen floor whenever they want, and I’m perfectly satisfied with my life. Women who don’t want kids don’t feel like they’re lacking in some way. There isn’t this gaping hole where a child should be. Some people want kids. Some don’t. It’s very simple.

4. Reminding Us That We’re Running Out of Time Does Nothing

women who don't want kids

I know you’re scared by the fact that I’m 28 and my egg count is practically disappearing before your very eyes; but you really have no reason to be concerned. I’m not. You know why? Because I don’t want kids anyway. I laugh in the face of Father Time. Literally. I say, “Haha, Father Time! Joke’s on you, because I use various methods of birth control!”

5. It’s Not a Phase

Nose rings are a phase. Cutting out carbs is a phase. Clubbing is a phase. Actively deciding not to procreate is a lifestyle choice.

6. We Still Experience Stress and Exhaustion

A former coworker once told me that I couldn’t understand stress because I don’t have children. In my mind, I choked him. Since when are children the only cause of stress? I can think of about 493 other things that would fall under this category, and none of them involve kids.

7. We’re Not Selfish

women who don't want kids

It’s not that women who don’t want kids refuse to make space in their lives for anyone or anything else. It’s that they prefer to make space and time for other things. Maybe it’s travel, work, or volunteering. All of these things are enjoyable, enriching, and fulfilling.

8. We’re Not Bothered That You Have Kids, So You Shouldn’t be Bothered That We Don’t

Having children is the standard, but only because we made it that way. No one bats an eye at the woman who joyfully exclaims, “I can’t wait to have children!” By pure logic, it’s only fair that you pay the same courtesy to the woman who says, “I’m so excited to never have kids!”

How to Stick to Goals, According to Science

“There’s nothing more constant than change,” or so the Greek philosopher, Heraclitus, supposedly once wrote. Except there is, isn’t there? For many of us, the only real constant in our lives is that we absolutely refuse beyond all reason to make any changes. We’re creatures of habit, which is not entirely productive when trying to make and stick to new life goals. Still, the reason we resist straying from our deep-rooted customs is simple — change is hard.

If you’ve ever tried to diet or even save a little money, you will know that this is one of the fundamental truths of life. You might start out with the very best of intentions; but before you even have time to see them in action, you stumble and give up completely. If that sounds all too familiar, you’ve come to the right place. Here are some actionable tips that will help you stick to your goals, according to science.

How to Stick to Goals

Start Small (and Work Your Way Up)

woman thinking about how to stick to goals

First, let’s focus on the planning process. While the idea of a complete lifestyle overhaul might be utterly appealing right now, it’s probably not particularly realistic. Trying to make a hoard of major life changes is likely to leave you burned out faster than you know. So, instead, you absolutely have to start small. Setting yourself reasonable, achievable goals will put you on the path to success. While our innate logic tells us that this is true, there’s been research to back it up too.

In one study by the University of Alabama at Birmingham, the findings suggested that when losing weight, participants were much more likely to reach their goals if they started out small. This doesn’t just apply to weight loss either; it can also be relevant in a work setting. In fact, according to research by Harvard researcher Teresa Amabile, the best way to reach greater workplace goals was to set daily ones. So, rather than setting the grand old goal of gaining a promotion, you might want to set smaller, daily tasks that will help you get there.

Make a Step-by-Step Plan

Let’s face it: You’re getting nowhere fast unless you have a plan in place. Blindly stating that you’d like to achieve something without considering how you’re going to do it is, frankly, insane. If you’re genuinely serious about wanting to reach your goals, you will need to have a plan of action.

What’s more, the plan has to be specific, rather than flexible — at least, according to a study published in the Journal of Consumer Research. The research noted that people are reluctant to follow specific steps (because it makes the process seem harder), but that they should do so all the same. The reason is this: When you break goals down into specific steps, the opposite of what people assume is true, i.e. they are actually easier to reach.

woman learning how to stick to goals

Keep Tabs on Your Progress

If you don’t tend to keep tabs on your progress, you might just want to start. One particular review by researchers at The University of Sheffield stresses the importance of “self-regulation” when trying to pursue goals. The theory rests on the idea that being ignorant of the process will mean we fail in the long run. The researchers dub this the Ostrich Problem since we tend to bury our heads in the sand to avoid doing what we really know we should. It’s not particularly healthy, but it’s something that we all do; so how can we quit it?

Well, to avoid this problem scuppering our best-laid plans, it’s important to keep track of your goals. You might want to do this by setting a reminder on your phone or tablet or keeping a daily journal of your activity. In addition, simply writing down your targets makes them all the more real to you. In short, they come to life and you can no longer ignore them.

Forget the Backup Plan

Finally, it’s time to ditch your backup plan. While it’s human nature to consider all the possible outcomes and plan for them, it may not be particularly helpful. When you’ve got a plan B already laid out in your mind, it’s ever so tempting to fall back on it. Surprisingly, research from the University of Wisconsin-Madison found that preparing for failure actually makes it all the more likely.

So, while it may not feel particularly comfortable going full-steam without considering the alternatives, it might be just the thing that pushes you forward. When you’re making a backup plan, you’re subconsciously admitting that you don’t have faith in yourself. That’s not exactly the right footing to start on, is it? Trying avoiding this step altogether, and it might just make all the difference.

6 Things You Didn’t Know About Smoking Cigarettes

We all know that smoking is bad for us. After all, each puff makes us more tolerant of our average pack per day. The result? We end up being bippity boppity booed into a walking chimney, spewing 7,000 chemicals and 599 poisons. That’s probably the reason that 70% of us want to quit.

Kicking that butt is hard, though. Good ol’ nicotine packs a bigger punch than cocaine, viagra, heroin, alcohol, or morphine.  The reason? It bathes our brains’ reward centers with adrenaline and dopamine, the feel good neurotransmitter. It also dials down our “pacemaker” neurons, cranking our brains into overdrive, which increases our productivity.

Lung cancer, bronchitis, emphysema: lifetime smokers only have a one in seven chance of getting them. But, what if we told you that cigarettes have bigger, even more dangerous, effects on your body? Need a smoking gun? (Pun intended.)  Here are six ways that cigarettes are destroying your health.

 

1. Smoking alters your DNA.

Smoking leaves its “footprint” on your DNA, according to a new study in the journal of Circulation: Cardiovascular Genetics. Researchers conducted a meta-analysis of DNA methylation sites across the human genome by taking blood samples from nearly 16,000 participants. The findings? A third of our genome is controlled by DNA methylation.  Think of it as your DNA’s off-on switch. Smoking flips that switch and triggers heart disease and cancers. The good news? After five years, participants that quit smoking had DNA methylation levels similar to never smokers.

2. Smoking slows down your ticker.

Cigarettes make your heart work harder. That’s the reason that smokers are four times more likely to have a stroke or heart attack. Smoking lowers your good cholesterol, raises your blood pressure, tightens your major arteries,  and causes your heart to beat irregularly, according to the National Heart, Blood, and Lung Institute. Here’s how: poisons, such as tar and carbon monoxide, clog your arteries with fatty plaque while your fibrinogen, a blood clotting material, increases. ”

3. Smoking makes your bones brittle.

A 2014 study published in the Journal of Allergy and Clinical Immunology claims that cigarette smoke lowers the vitamin D—”the sunshine vitamin” that thickens bones and reduces inflammation—in your nasal cells. Smoking also lowers estrogen levels in both sexes. That’s bad because estrogen binds calcium and other minerals to your bones. It’s even worse news for women in their 50s and 60s. Six months after a woman hits menopause, around age 50, her estrogen level plummets, resulting in vaginal dryness, hot flashes, and porous bones. Another downside of smoking? To store calcium in your bones, you need to exercise. But, smokers, especially after age 30, tend to hit the gym less often than non-smokers, so they lose their bone mass 1.5 to 2 times faster.

4. Smoking can make you go blind.

Ready for this eye opener? Smoking is the number one cause of blindness, or age-related macular degeneration (AMD), in people over 50. That’s because the chemicals in cigarettes damage blood vessels in the macula, a quarter of an inch area that’s slap-dab in the middle of your retina that catches light and passes it to the brain. Research also shows that smokers are three times more likely to develop AMD, diabetic retinopathy, and glaucoma. Dry eye? It’s the result of tobacco smoke breaking down the fat layer of your tear film, says a 2005 Banskent University study.

5. Smoking leads to premature aging.

Smoking reduces the oxygen in your skin, which decreases your blood’s circulation, resulting in wrinkled, weathered, dull-looking skin that makes you look like the Crypt Keeper. According to a 2013 study published in the Journal of Plastic and Reconstructive Surgery, smokers tend to have more wrinkles around their mouths. They also have baggy eyelids and jowls. Wonder what you’d look like if you continued to light up? See your shocking transformation here.

6. Smoking ruins your teeth.

Smoke alert! Cigarettes not only kill the good bacteria in your mouth causing bad breath, halitosis, they coat your teeth with tar, giving them a yellowish tinge that’s hard to remove with toothpaste. According to a turn of the century study in the Journal of Periodontology, smokers are also three times more likely to develop receded gums with sensitive teeth or exposed nerves. Moreover, cigarettes slow down the blood flow to the gums. This creates an unpredictable healing process.

 

Inspired to quit? Sometimes, it takes a village. Call 1-800-QUIT-NOW. Operated by the National Cancer Institute, this toll-free number provides free or discounted medications, self-help materials, and counseling in all 50 states.

 

Are You Obsessed With Email? Here’s Why You Need a Break

At night, I like to unplug and put away all electronic devices; so I take out my iPhone, open the Gmail app, and compulsively refresh it about 43 times just to make really sure I didn’t miss any important messages. (I didn’t. Because the last time I checked it was three minutes ago, when I was also pretending to unplug for the night.)

Am I obsessed with email? Maybe a little bit; and I know I’m not alone. In fact, it’s estimated that approximately 81% of employees in the U.S. check their work mail outside of normal business hours, contributing to the roughly 6.3 hours a day we spend checking email.

We could all use a little technology detox, and research agrees. Emailing is a two-sided argument, because people who have reported it being most useful also say they experience the highest levels of email-related pressure. (Other studies have even found an increased level of the stress hormone cortisol!)

While constantly making yourself available does have some advantages, it comes at yet another price: your time. Some research has found that workers who frequently check mail outside of office hours log an additional 10 hours of work every week. Hello, burnout! It’s lovely to meet you!

Checking email too frequently is hampering your workflow, too. One study determined that if people limited themselves to checking email three times a day only, they’d experience less stress, greater accomplishment, and increased productivity.

obsessed with email

It’s contradictory to how most of our minds work: We think that by responding to emails almost immediately, we’re handling our business faster. But really, it’s taking us away from whatever we’re currently doing, forcing us into a position where we need to multitask. And as we’ve learned, multitasking isn’t good for productivity either. It comes at a huge cognitive cost. In the end, we’ve created more work for ourselves and lost time overall.

It doesn’t end there. There are physical consequences, as well. A study in the journal Chronobiology International found that checking email at home can lead to gastrointestinal and cardiovascular problems. Yes, excessive emailing can actually be bad for your health. (And this isn’t even getting into the discussion of smartphone addiction in general, which has many other scary side effects.)

It’s interesting when you think about it, because we often lament that our superiors expect us to be available whenever they need us, and yet we’ve made ourselves available whenever they need us. It might be time to put your foot down. Sure, there might be a day when a pressing work issue needs tending to after normal operating hours. But responding to email in the middle of the night or Sunday brunch with your family? Now things are just getting silly.

We often dwell on the stress of our jobs; and yet, we create more stress by never really clocking out, since we’re always attached to our phones and always present for work. If you want to be a stellar athlete, of course it can help to go the extra mile; but remember that when you do things in excess, there can be physical and emotional consequences. A happy, healthy worker is the best kind of worker.

Are…are you…are you checking your email right now while you’re reading this? Stop it!

5 Happy Podcasts to Enrich Your Daily Life

With the new year comes scads of resolutions to live a healthier, happier life. If you’re someone invested in making healthy choices, that decision should extend beyond what you put in your body to what you put in your mind. Actively choosing rousing, risible entertainment is a powerful way to take control of your own well being. Try one of these enriching radio shows to combat that frustrating rush hour traffic.

 

Wait Wait…Don’t Tell Me!

waitwaitPeter Sagal’s fun-loving wit and unparalleled sarcasm makes this program a bright spot in NPR’s classically earnest lineup. The quirky Chicago-based quiz show airs weekly and catching it depends entirely on your timezone. Each week features a panel of three comedians, journalists or celebrities competing with one another in categories such as “This Week’s News” and “Listener Limerick Challenge.” Many of the categories encourage listeners to participate, as panelists’ answers are typically misguided in the best way. If you’re looking for an uplifting, bookish morning-pick-me-up, consider tossing Wait Wait into your podcast lineup.

 

TED Radio Hour

tedChances are you originally heard of Ted Talks from your mother-in-law on Facebook, but the podcast is much more than the occasional self-help gimmick. For a dose of inspiration, TED Radio Hour features powerful stories and ideas from dynamic characters you’ve probably never heard of. Whether you’re interested in dark matter, or what the inventor of the spreadsheet has to say, TED delivers. Topics include entertainment, science, technology, activism, and bullying — and although the topics are not always traditionally happy ones, they’re sure to keep you humble, educated and moving forward.

 

Late Night With Seth Meyers

seth meyers radioThe former Saturday Night Live head writer and Weekend Update alum took on the Late Night desk in 2014 and abruptly repealed and replaced Jimmy Fallon’s slapstick demeanor. Meyer’s comedy is biting and calculated, and his podcast is no different. The show’s podcast features Colbert-esque interviews with notable celebrities and politicians, although Meyers uses his sovereignty as a comedian to ask questions other variety-show hosts find too somber for late night. It’s highly recommended to anyone interested in satirical political comedy.

 

The Greater Good

greater good podcastThe Greater Good Science Center is a University of California, Berkeley-based organization exploring the science of well-being. Using social sciences and neurology, the center educates and equips communities with the tools to take charge of their mental and emotional health. It’s primary mission is to determine what happiness means to any given individual, and how to  utilize compassion and empathy. The center’s podcast features breakthroughs in health research, interviews with professionals, and supportive advice for those struggling to stay positive.

 

The Nerdist

Nerdist Podcast logoChris Hardwick’s Nerdist isn’t just for nerds, but it helps. The podcast features a number of sister-shows, including You Made It Weird, where host Pete Holmes invites celebrities and comedians to share well-kept idiosyncrasies with the audience. Hardwick’s conversational and relatable tone covering an umbrella of topics related to pop culture makes The Nerdist a staple for movie, television and comic book fans.

Natural Cold Remedies You Can Find In Your Pantry

Not one for over-the-counter flu medicine, week long antibiotic prescriptions, or sleepy cough syrups? Me neither. Have you heard of the saying, “Nature heals, and the doctor helps”? Well, good thing for us all-natural enthusiasts, practically everything we need to fight a cold is already sitting pretty in the kitchen pantry. Whether it’s the winter cold, changes in weather, or a bug in the air that’s got you feeling less than stellar, head to the pantry and try out these seven effective natural cold remedies to revive your immune system naturally. Nature heals, the doctor helps.

 

Ginger + Turmeric

There is no better duo than ginger and turmeric when it comes to fighting inflammation and used together, they’re a one-two punch. Powerful on their own, ginger has antiseptic properties and is loaded with vitamin c and magnesium. Turmeric, with its superior anti-inflammatory and antioxidant properties, has become a popular natural remedy for nearly anything. These roots are immune-building and help fight colds as well as nausea.

ginger tea

Ginger-Turmeric Tea

1 tsp freshly grated turmeric

1 tsp freshly grated ginger

1 tbsp raw honey

¼ tsp black pepper

Bring a pot of water to boil. Put grated turmeric and ginger inside and reduce to medium-heat, allowing to steep for 10 minutes. Strain liquid and add honey and pepper. Note: Black pepper aides the body in absorbing the turmeric and ginger, as well as helping to dissolve mucus. Coconut oil can be substituted for black pepper for a milder taste as it has the same absorbing abilities.

*Recipe from naturalnews.com

 

Lemon

Long known for its ability to fight and cure infections, lemon is a powerful antioxidant packed with calcium, potassium, and vitamin C. It’s phlegm-reducing properties works best at soothing and healing a sore throat. To use, squeeze fresh lemon juice into tea or hot water with a spoonful of honey. Want to take it up a notch? Make it a “Hot Toddy” by adding two tablespoons of bourbon.

 

Orange Juice

Did you know that one small orange has 50 mg of vitamin C? And that’s without any side effects. Also known as ascorbic acid, vitamin C boosts the immune system and is used to treat a variety of illnesses. Make the ultimate cold-busting elixir by mixing orange juice with fresh ginger juice and apple cider vinegar.

 

Apple cider vinegar (ACV)

Apple cider vinegar is incredible stuff. Though acidic, it actually neutralizes ph levels in our body which make it hard for flu germs to grow. It prevents the cold virus on top of treating it, kills fungus, and aides in digestion. Add 2-3 tablespoons to 8oz of room temperature water. Mix in honey to mask the taste if you find it to be too strong on its own. Let this mighty ACV drink become a staple in your daily routine. It’s a preventative measure to fend off the flu  and promotes optimal health benefits like lowered blood pressure and heart health to name a few.

 

Honey

Sweet, magical honey, what is it you can’t do? Antibacterial, anti-viral, and immune boosting, honey fights infections on multiple levels, making it difficult for bacteria to develop a resistance. On top of that, it kills different types of bacterias. Add raw honey to tea, hot water, or eat a spoonful before bed.

 

Garlic

There’s plenty to brag on garlic for. A study from Washington State  University showed that garlic is 100 times more effective than two popular antibiotics. It’s antimicrobial, antiseptic, and antiviral properties make this powerful antioxidant the ultimate go-to when you’re under the weather. One popular folk remedy includes eating a spoonful of raw, chopped cloves or gnawing on it whole! While admittedly not for the faint of heart, milder methods include mincing garlic and letting it rest for 15 minutes to take the strength down a notch. You can also add honey or olive oil on top of the crushed garlic, to neutralize the smell/taste, and take it down with a small piece of bread or cracker. You could make a garlic tea by steeping sliced garlic in boiled water for five minutes and adding honey.

garlic

 

Green tea

Chock full of antioxidants, polyphenols, and nutrients, green tea is able to hinder the growth of certain bacterial species that make you ill. Often referred to as the healthiest drink in the world, keeping this tea in your daily rotation is sure to keep infections away. Try incorporating matcha green tea into your health arsenal as well, which is thought to tote even greater health benefits than other green teas.

green tea

 

Vegetable + Bone Broth

Loaded with vitamins and minerals, vegetable and bone broth are excellent at fighting infection and soothing sore throats. Finding something to eat when you’re sick, that won’t irritate a sore throat and still give you the nutrients you need, is a stressful task. Broths solve that problem and have historically been consumed during fasting. Plutarch and Benjamin Franklin both agreed, fasting and rest are the greatest medicine you can take when ill.

 

Cinnamon

Don’t overlook cinnamon as just another spice. It’s actually one of the most potent antioxidants on the planet. Take a teaspoon of raw honey and add ¼ teaspoon of cinnamon to knock out a cold fast.