Experience 

Set behavioral goals! It is such a game changer. Instead of setting goals that you can not 100% control, for example “I want to weigh XXX amount” set behavioral goals such as “I want to exercise for at least 30 min 4 days out of the week”.

You have so much more control over your behavior/actions which means it will be easier to maintain and thus helping potentially reaching your end goal. Focus on creating goals related to behavior change that include action steps!

How to Stop Procrastinating by Managing Your Emotions

Procrastination happens when we delay doing things, and it's often connected to our emotions. Feelings like being afraid to fail, feeling worried or stressed, getting bored, or lacking motivation can all contribute to procrastination. To stop procrastinating and get more things done, it's important to learn how to handle our emotions better.

Boredom:

Break the task into smaller, more engaging sub-tasks.

Find ways to make the task more interesting or challenging.

Set a timer and work on the task for a specific amount of time, followed by a short break doing something enjoyable.

Feeling Overwhelmed:

Prioritize tasks and focus on one thing at a time.

Break the task into smaller, more manageable steps.

Delegate some parts of the task if possible or seek help from others.

Use tools like to-do lists or task management apps to stay organized.

Anxiety:

Practice deep breathing or mindfulness techniques to calm yourself.

Challenge negative thoughts and replace them with more positive and realistic ones.

Start with the easier or less intimidating aspects of the task to build momentum.

Set realistic expectations and remind yourself that it's okay to make mistakes.

Self-Doubt:

Focus on past accomplishments and successes to boost your confidence.

Seek support or feedback from others to gain reassurance.

Remind yourself of your skills and capabilities to tackle the task.

Use positive affirmations to counteract negative self-talk.

Perfectionism:

Embrace the concept of "good enough" rather than seeking perfection.

Set realistic and achievable goals for each task.

Recognize that mistakes and imperfections are part of the learning process and growth.

Indecisiveness:

Break decisions into smaller steps and make one small decision at a time.

Set a time limit for making decisions to avoid overthinking.

Trust your instincts and make the best decision you can with the information available.

Apathy or Lack of Interest:

Find aspects of the task that align with your values or long-term goals.

Break the task into smaller, more manageable parts and focus on completing one at a time.

Reward yourself for completing the task to make it more appealing.

Stress or Burnout:

Practice stress-reduction techniques such as meditation, exercise, or spending time in nature.

Break tasks into smaller steps to reduce the feeling of overwhelm.

Prioritize self-care and take breaks to avoid burnout.

Feeling Uninspired or Creatively Blocked:

Engage in activities that stimulate creativity, such as brainstorming, mind mapping, or seeking inspiration from others' work.

Start with a simple and basic version of the task to get the creative juices flowing.

Collaborate with others or seek feedback to gain new perspectives.

Fear of Success:

Identify and challenge the negative beliefs or fears that may be holding you back.

Visualize the positive outcomes of completing the task successfully.

Focus on the benefits and personal growth that come with success.

Impatience:

Break long-term goals into smaller milestones to track progress.

Practice mindfulness to stay present and patient throughout the process.

Remind yourself that progress takes time and effort.

Lack of Confidence:

Celebrate your past accomplishments to boost your confidence.

Seek support and encouragement from friends, family, or mentors.

Focus on building specific skills related to the task to increase confidence.

Avoiding Discomfort:

Acknowledge that discomfort is a natural part of growth and improvement.

Break tasks into smaller steps and tackle the more challenging aspects gradually.

Remind yourself of the long-term benefits of facing discomfort.

Overestimating Future Motivation:

Practice discipline and commit to starting tasks even when motivation is low.

Set specific deadlines for tasks to create a sense of urgency.

Establish a routine that includes regular work on the task to build consistency.

FORMAL COMMUNICATION 102 : HOW TO NOT SOUND LIKE A STREET RAT

Your pitch should be one notch lower than your natural pitch. That forces people to have to stop and listen to hear you. It forces attention and you come off as a very self assured person that doesn't need to shout.

Dont use abbreviations or short forms while speaking. Don't = do not, etc= etcetera. When you properly articulate the the full [form? Idk] you seem confident

Speak from your diaphragm, not throat, and breathe through your nose not mouth.

Practise practise makes perfect.

Read read read. Our vocabularies are influenced by literature and art. Watch old Hollywood movies, read the classics, drop the rap and street 'lingo'. When you come across a new word recite it.

Apps. I use Vocabulary for new words , I've heard great things about speeko too.there are great apps for this

Cut out, COMPLETELY, (at least from your verbalized words) cuss words. Nothing says no class like dropping the f bomb every minute. Now, I need you to have a flexible cadence enough that you can talk to both cardi b and the queen of England in their comfort zones,don't go priest mode but pick your audiences carefully. [There is a tasteful way to cuss, there is, I however can not accurately articulate it but it exists. I think UK based movies have the best depiction of it. Somehow sounds classy. It's hard to tell how c*unt can sound classier than b*itch but it happens]

I'm not sure what they're called but the [tbh, lol, lmao, irl, fml] , yes, that. It stays within your group chat.we don't use these short forms? Verbally. Texting to our age group and that's it

Stick to formal titles as appropriate, sir, Ma'am, miss, etc.

Do not call people by their nick names. Unless they hate it. Bonus points for their surname. A Persons full name will always be classier than their nick name. Hello Amanda >> hey Amy

Teeth teeth teeth speak from your teeth missus. Sounds pronounced from your teeth somehow sound elevated since you're not swallowing your words.

Pace your words. If you're nervous or shy you tend to speak too fast and swallow words which signals very low value behavior because do you not think you are good enough. Word by word. As an ADHD the advice I got (that worked) was to slow my thoughts down. When your brain is 5 words ahead of your voice box you tend to run and try catch up, never helps

. Breathing exercises, love

Custom terms of endearment. Everyone is saying babe and sweetie and hun to their besties, elevate yours and make it your signature. 'Love' will always sound classy. Depending on your relationship it could be anything silly and fun yet value sounding. Pumpkin>> Bae

Pick a cadence and stick to it. [With the select audience. If you speak to Cardi B like a journalist from 1800 Britain you've lost, if you speak to the queen like an officer of the thot patrol you've lost. Customize but stick to it. No one loves a phony]

When you don't understand a word, ask what it means. If someone uses a word you are not familiar with ask about it, it's better than misinterpreting and sounding stupid.

You know that Kardashian intonation thingy that everyone sounds like now? Sentences that sound like questions? a sentence ends with a falling intonation, that is that. Asking questions is a lower position, it signals the other knows so they're superior. Even when asking questions for God's sake don't sound like Kourtney Kardashian. Make your intonation flat, short and precise.

Posture posture posture. Yes it matters

Filler words , yeah. We no longer use that. "It was like, uhm, you know, just like-" shut up and collect your thoughts. Non native speakers we do this a lot in our learned language, filling in the blank spaces while mentally looking for the elusive word. It's better to say outright you do not remember the word for it or fill in with your native word and explain after. For those of us that speak more than three languages though good luck (I literally just say, wow this word isn't available in my English word Bank. Let's get to it later)

If you can't properly pronounce it, begin with that announcement. "I'm wearing, and I apologize to all of France for how I pronounce it, Yves Saint Laurent"

Ask questions after receiving answers. Short questions. "I see" "Oh really" "is that so" " who would have thought " " thats really it then" "you mean that" . The other person feels more at ease and there's a little Psych mojo bojo that makes you sound classy and wildly attractive [for keeping the conversation going)

70% of communication is non verbal. We will talk about that later. The girls that get it get it the girls that don't find out

Funny enough the simpler the vocabulary the classier it is. Do slip in some big words but no one cares for a dictionary level conversation you sound phony and egocentric. The magic is in your phonemic command.

Never. Argue with a native.

The company you keep. Birds of the same feather flock together if you're in the street gang gang club you will inevitably sound like the street gang gang club.

Accents. You don't have to get rid of yours, Accents have a uniqueness to them that sets you apart, but you do have to be comprehendable. If your accent is so thick only your native group can understand you it's time to think speech therapy.

In honor of this anon ->

//Hello

How do I upgrade my vocabulary to become more classy , elegant and over all respectful//

Go be that bitch sweets

how to focus on yourself

limit your social media usage or delete entirely

if you use social media for work, school, or self-development, this might not work for you but if you use social media for friend updates, stalking your ex, obsessing over other people, etc., then take some time off social media; whether you want to limit yourself to 30 minutes a day for a month or deactivate entirely for a month (or however long you want). sometimes you just need to fall off the face of the earth and not allow for distractions to take your attention off of you.

work inwards and see what needs fixing within you

do you self-sabotage, have a lack of self-control, have a bad temper, or have any other traits that hinder your process of growth and development? spend some time with yourself and get deep. it takes a lot of honesty and self-awareness to even do this step so you might spend weeks trying to figure out your weaknesses. once you figure them out, you research and practice day in and day out the steps to fight/heal what you need to work on.

create a list of standards

have a list of standards for every area + person in your life. what are your must-haves and what are your like-to-haves? when you have a set of standards for everything in your life, you will make time for things that meet your standards and you will not make time for the things that don’t. i’ll be uploading a standards template today that you can print out or follow if you want to be organized and specific.

create daily, weekly, and monthly (short-term) goals and make working on those goals a priority

if you’re working on your goals everyday, you are undoubtedly working on yourself and focusing on yourself. i suggest having no more than 3-5 goals you’re working on at a given time to avoid burnout, but you do what’s best for you. when i fully focus on myself, i literally don’t have the time to do anything else.

get in the mindset of “i deserve” rather than “i want”

when you say you want something, it’s putting you in the mindset of “wishful thinking”. if you say “i deserve” instead, you will operate from a mindset of standards like i talked about earlier and expectation. in return, you will be more motivated to work on what you deserve, rather than wish for what you want.

stay well-kept. stay endlessly evolving. tend to your creative gifts. smell divine. be selective. cook something new. write something true. keep fresh flowers. make decisions that age well. spread light to those in need. pray often & sincerely.

youtube wellness channels: a masterlist

workout channels

akshaya agnes - pilates, yoga, strength training

april han - bodyweight strength training

bailey brown - pilates

boho beautiful yoga - yoga

cami sophia - pilates

caroline girvan - weight & strength training

celamarr - weight & strength training

charlie follows - yoga

daisy keech - strength training

dansique fitness - pilates & ballet style workouts

dayana wang - short workouts you can do in bed

dn.beauty natural - short slimming workouts

eleni fit - cardio, pilates, hiit

emi wong - bodyweight strength training

eylem abaci - strength training, pilates

feel good with olya - bodyweight strength training, stretching

fightmaster yoga - yoga

fit by lys - pilates, low impact workouts

fitness__kaykay - weight & strength training, mobility

flow with mira - pilates

gayatri yoga - yoga, pilates, yogalates

gloria song - bodyweight strength training

growingannanas - weight & strength training

growwithjo - walking workouts, strength training, pilates

hailey c. - bodyweight strength training

heather robertson - weight & strength training

hinafit - kpop inspired bodyweight strength training

isawelly - pilates

jessica richburg - yoga

julia.reppel - mobility, strength training

kaila wen - pilates

kpop fitness - kpop inspired strength training and stretches

lena snow - bodyweight strength training

lilly sabri - pilates

madeleine abeid - pilates

madfit - weight & strength training

mady morrison - yoga, stretching

mary braun - bodyweight strength training

mizi - strength training, cardio

move with nicole - pilates

moving mango pilates - pilates

nathalie shanti - pilates, yoga

nobadaddiction - weight & strength training, cardio, hiit

oppserve - bodyweight strength training, stretching

pamela reif - strength training, stretching

pilatesbodyraven - pilates

rachel gulotta fitness - strength training, cardio, fun themed workouts and stretches

rachel’s fit pilates - pilates, strength training, cardio

raminara - pilates

rovena - walking workouts

shirlyn kim - pilates, bodyweight strength training, cardio

sydney cummings houdyshell - weight & strength training

teagan dixon - fun cardio, bodyweight strength training

the glow method - yoga, pilates

the yoga ranger studio - yoga

yoga with adriene - yoga

yoga with bird - yoga

yoga with kassandra - yoga

yoga with kate amber - yoga

yuuka sagawa - bodyweight strength training

somifit - strength training

other channels

diana conforti - fitness, meals, workouts

gainsbybrains - fitness, body recomp/fat loss

janet ndomahina - health, productivity, general wellness

keltie o’connor - fitness, general wellness, nutrition

kyla beland - fitness, health, general wellness

leanbeefpatty - nutrition, talks, motivation

lenalifts - vlogs, fitness, habits

linda sun - nutrition, realistic eating

llexliftz - fitness, healing relationships with food

michael sealey - sleep meditation and hypnosis

mina rome - cooking and recipes

nairee kiana - fitness, health, general wellness

natacha océane - fitness, health, general wellness

rachael wrigley - nutrition, healing relationship with food

samantha clarke - pilates and strength training, vlogs

sanne vloet - pilates, vlogs, nutrition

vicky justiz - bodyweight strength training, fitness tips

Sorry if you have already answered but do you have any ideas about how to develop intuition? Thank you so much

I haven’t!

Meditating every day - this will help you clear your mind of distractions and teach you how to better recognize the emotions you’re feeling, and why you’re feeling them. And overall being very in tune, and aware of who you are. Mindfulness techniques are also really helpful as it helps by being present, and mindful of our surroundings.

Practice using your senses daily - such as your sight, sound, smell, taste and touch. You can do this by spending more time in nature, sitting down somewhere peaceful and just be.

Learn how your intuition speaks to you - your intuition may speak to you in physical/emotional sensations, such as goose bumps, a anxious or uneasy feeling, or even a bad taste in your mouth when you’re being guided towards something that isn’t right. Or can be feelings of excitement, relief or overall peace when you’re being guided down the right path. Also can be communicated through mental pictures, and even your dreams. Also pay close attention to how your energy levels are around certain places, and people.

Be more present - focusing only on the present is the best action you can do for yourself, and your intuition. Focusing too much on things that have happened in the past, brings up unnecessary negative emotions and delays your process on moving forward. Only focus on things that you can control. As this helps you to be in a happy, and positive mindset, which can help you to develop your intuition.

Trust yourself - trusting your intuition is all about trusting yourself, and the more trust you have with yourself, the more successful you’ll be with your intuition.

Learn how to distinguish the difference between your fears and intuition - sometimes we tend to follow with our fears, and this is what holds us back. Think about what it is you’re fearful of, write it down if it helps and how you can make yourself feel more at ease.

Keep a journal - write down any moments you’ve had when your intuition was correct, or not. Keep track of any sensations associated with your intuition. This helps you reflect on what were the signs prior, and how your subconscious communicates.

Ask yourself questions -“How do I feel about this decision?” “How does this person or situation make me feel?” And notice the first answer that comes to your mind.

Build self awareness - self awareness is the power to be aware of your feelings, thoughts, and behaviours, and how they effect you. The more aware we are of how we feel deep inside, the easier it will be to identify our intuition and what it’s trying to tell us.

10 tiny things that changed my life ₊˚⊹♡

It's so easy to get caught up in the big picture, but sometimes it's the little things that can make all the difference. Here are some small things that have changed my life for the better, and I hope they can do the same for you :)

1. The power of the to-do list.

I know, I know. You've probably heard this one a thousand times before. But seriously, hear me out. Writing down a to-do list the night before has totally changed the game for me. I mean, who wouldn't want to wake up knowing exactly what needs to be done, instead of running around like a headless chicken? (Been there, done that – not cute.)

And here's a pro tip: Make sure to prioritize your tasks. You know, so you can tackle the most important stuff first and avoid those nasty all-nighters.

2. Drinking water like it's my job.

Okay, I'll admit it. I used to be one of those girls who would choose a sugary drink over water any day. But let me tell you, staying hydrated has worked wonders for my skin, energy levels, and overall mood. So, drink up, ladies! Your body will thank you later.

3. Embracing the "two minute rule".

This one's a game-changer! If a task takes less than two minutes, just do it right away.

Say goodbye to those piles of clothes on the chair (you know the one), and hello to a cleaner, more organized life. Chef's kiss.

4. Learning to say "no" (politely, of course)

It's time to face the facts: We can't do it all. So, learning to say "no" to things that don't align with our priorities is absolutely essential. And guess what? It's totally okay to put yourself first sometimes. After all, you can't pour from an empty cup.

5. Feeling gratitude.

Practicing gratitude has made me appreciate the little things in life. I mean, who knew that writing down three things you're grateful for each day could have such a positive impact on your mood? (Hint: It's me – I'm telling you now!)

6. Rocking the "me time".

Self-care is everything! Taking time out for yourself – whether it's a bubble bath, binge-watching your favorite show, or reading a good book – can do wonders for your mental health. So, go ahead and indulge in some me-time.

7. The art of journaling (Dear Diary...)

Journaling isn't just for angsty teens, I promise. Writing down your thoughts and feelings can be super therapeutic, and it's a great way to work through any challenges you're facing. Plus, you'll have a written record of your life to look back on – and laugh (or cringe) at – later.

8. Surrounding yourself with positivity (good vibes only!)

You are the company you keep! Surround yourself with positive and uplifting people who support and encourage you. Trust me, life is way too short to hang out with people who bring you down. So, go ahead and build your group of amazing people who will cheer you on every step of the way.

9. Dancing it out.

You heard me – dancing is not just for parties! Crank up your favorite tunes and have a mini dance party in your room. It's a fun way to let off steam, boost your mood, and get a little cardio in (bonus!). Plus, who doesn't love feeling like the star of their own music video?

10. Embracing the beauty of imperfection.

Don't let perfect become the enemy of good. For most things in life, getting it done is better than getting it perfect.

And there you have it! Ten tiny things that have changed my life, and I'm sure they can do the same for you. So, go on and give them a try – you just might be surprised by how much of a difference these small changes can make. Cheers to a better, happier, and more fabulous life! ♡

I’ve been getting more questions on Instagram and Tumblr about my coaching and workshops. The free membership is back open, where you get one new lesson every week for a year. Also, my Level Up Blueprint & Confidence MasterClass is now available. If you don’t want to listen to me talk for an hour, here are some of the main slides.

I did my best to create a visual way of portraying how I go about my level up journey. In a nutshell, in 2016 I locked myself in my room for a summer and decided that I would not allow myself to move back to California or date any men until I had done the work to figure out what I wanted in life, who I wanted to be and how I was going to make it happen. That was where my Signature Self (alter ego) idea came into fruition.

For each phase, I simply went through each of these categories and defined what would be ideal for me, established my goals and created visual guides (vision boards, mood boards, etc). I rewrote my script for what my life would look life if I combined all of these and decided to actually start living.

Then, for each of my goals, I established milestone/steps (as a way to provide accountability and clarity), I created rituals (based on what I could do consistently to get what I wanted in life), I established a reminders/triggers/rewards system for when I lose motivation and need to get myself back on track. It is not shown here, but I also created a list of things that I enjoy doing as a “when I think there’s nothing to do” list so if I am bored, lack motivation or just want to get out of my head. This was I limit my zero days, and can still feel productive in my own way.

Let me know if you have any questions about this! 💗 I provided an example from myself (for language learning), and one from a client).

Here you can apply for my Savage Resilience Society Membership

Toxic romanticization of studying

In a word of introduction, my profile partly shows that studying and exploring is wonderful. But as a person involved in science*, I would like to show healthy and true patterns of this beautiful adventure in acquiring knowledge.

The inspiration for writing this post this time was not the phenomenon from Tumblr (although you can also observe it here), but from Pinterest. There you can come across cycles composed of quotes and photos whose aim is to motivate young girls to learn, succeed and get good grades. These images often also show examples of characters from movies, TV series or real life that you can aspire to be like. Overall, I have to agree that it really works! But I would like to draw attention to certain elements that need to be verified.

1. You shouldn't get up at 5am

First of all, the correct amount of sleep is one of the most important factors affecting the proper and effective functioning of our brain. During sleep, nerve cells regenerate, organize information acquired during the day and consolidate memory traces, which is directly related to learning. Lack of sleep increases impulsivity, deepens negative thinking and slows down the body's reaction time!

2. You can be a genius without good grades

Of course, good grades are a pleasant confirmation of our knowledge and praise for hard work. However, sometimes it is worth considering whether the structure of exams themselves, especially those with closed questions, affects the results. We often study for one specific exam, the knowledge of which may be very… limited and sometimes not useful, so it is worth prioritizing the topics that we study hard.

3. It's not cool to think you're better than others

We are different and have different priorities in life. It is also worth considering how many people escape from the rat race and start a slow, stress-free life. So we have to agree that judging people based on grades or responses under stress (sic!) is not cool.

The good thing about romanticizing studying

As I have already said, these types of collages are really motivating. So let's talk about what's great about them and what's worth highlighting and saving for later.

1. Knowledge is beautiful, but your outfit and surroundings can also be

We know that we should never judge a book by its cover, but… the issue of social perception painfully confirms that we do and will continue to do so because this is how our brains work. And isn't it nice when someone looks at us and thinks this girl is so classy?

Moreover, a nice outfit that makes us feel good gives us a lot of self-confidence. There are also many studies confirming the positive impact on motivation and concentration of a neat and aesthetic workplace.

2. Not just cramming, but also discovering

Broadening your horizons is easier with passion and real commitment. And to achieve this, the topics must really interest us. Not everyone has yet found something that they are extremely passionate about in science, so that is why you have to dig deeper and discover different areas.

3. Don't be afraid to use your knowledge in practice

Schools and universities, unfortunately, have their own rules and they do not always allow you to show your 100% potential. Thus, share your knowledge with others externally, write essays, blog and social media. This form of activity also makes you learn things faster and easier. In addition, contacts with others will expand your knowledge.

Therefore, I must say that it is worth choosing your inspirations carefully. Nothing helps you enjoy studying better than a clear head and lack of prejudices.

*This post was inspired by my own experience with studying. If anyone is interested, I think I can share my mistakes that did not help me in an academic adventure :)