Aug 162019
 

Rainbow at Snowbowl

How to Improve Your Mental Health: 9 Keys to Your Well-Being
People tend to shy away from talking about their mental health and minimize that it’s actually important. But taking care of your mental health is vital for a healthy, happy life. Your mental health affects how you think, feel and act. This article explains not only what it is, but why it matters and ways to improve it.

People Super Successful at Focusing Avoid This 1 Trap That Others Don’t, According to Science
Focus unlocks work-life balance, productivity, and so much more. But busyness can assault and cripple it, affecting everything you hold dear. Learn ways to improve your ability to focus so you get more done in less time.

Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve
The fight-or-flight response indicates that you’re experiencing stress. Science has shown that taking long slow deep breaths can reduce the anxiety that can then sometimes develop. But research is showing that specific ways of breathing can easily counteract stress. This article explains exactly how that happens.

~ Linda-Ann Stewart

Aug 082019
 

When you try to stay focused for eight hours a day, you end up being exhausted. This decreases your productivity and efficiency. But placing your attention on one task at a time is the best way to get more done. Focused work is much more effective than distracted time or multitasking. Learn how you can focus more, while staying fresh and getting more done, more easily.



Transcript:

Thank you for joining me. I’m Linda-Ann Stewart of Heartvision Consulting. I’d like to give you a tip to maximize your productivity and efficiency through the effective use of focus. Being able to focus on one task or project at a time is a key to success. In fact, focused work is worth four hours of unfocused work. But staying focused for long periods of time is tiring, isn’t it?

You know that trying to pay attention to one thing for a 8 hours exhausts you and erodes your productivity, right? However, when you take breaks, it helps to refresh your mind and improve your efficiency. This is a bit counter-intuitive.

Research has shown that the most productive workers work 52 minutes on average, and then take a 17 minute break to recharge. Some can work more, some less. That’s why it’s an average.

And a break doesn’t mean doing something else on the computer, like checking into Facebook or watching videos on YouTube. It means taking an actual break, such as a short walk, getting some coffee, or reading a book. This gives the mind a breather. Shifting to something completely different.

If you have a hard time focusing for 52 minutes or thereabouts, work for 20-30 minutes or so, then take a shorter break, say 5 or 10 minutes.

Personally, I’ve found that taking a break every hour to hour-and-a-half works best for me. I’ve discovered that my attention begins to tire out after 90 minutes. It becomes harder for me to think. Since we know being sedentary is bad for you, I get up and walk around for a few minutes. This helps me get the kinks out and allows my mind to rejuvenate. When I get back to my computer, I’m ready to focus on my next task.

The longer you can concentrate on one item at a time, the more you’ll be able to get done in less time. That’s something to strive for, right? And you’ll be less fried at the end of the day. Not only will that help your work, it will improve the overall quality of your life.

If you’d like more tips on how to increase your productivity and accelerate your success, download my free guide, Take Control of Your Day

Thank you for watching. How can you schedule your focus time and your breaks into your day?

Read the accompanying article Are Distractions Sabotaging Your Success?

~ Linda-Ann Stewart

Jul 312019
 

by Linda-Ann Stewart

Squirrel

Do you ever feel that your day is filled with distractions? Instead of being able to finish a project, your environment constantly intrudes on your attention? Phone calls, demands on your time by coworkers, sudden tasks thrust on you by managers or crises all erode your efficiency and impact productivity. They keep your mind in chaos, and clog your connection to the Universe.

Many of your interruptions are self-inflicted. Instead of focusing on what’s important, you allow your attention to be abducted by anything new. It’s like the dog in the movie that gets diverted by any movement, thinking it’s a squirrel. The brain loves anything that’s novel or different. It lights up the reward circuit of your brain. That’s why it feels so satisfying to check your email dozens of times a day. But just because it feels good doesn’t mean it helps you accomplish anything.

If you never focus on what you want, the Law of Attraction doesn’t know what to bring you. Chaos instructs the Law of Attraction to bring you more chaos. The more you allow yourself to be sidetracked, the more you train yourself to seek out and succumb to distractions. It becomes a self-defeating cycle. Multitasking falls into this category. Although multitasking feels like you’re getting a lot done, the more you do it, the less effective you become.

How Distractions Cost You

Distractions are more than annoyances. Every time you’re interrupted, it takes time to get refocused. Researchers estimate it takes between fifteen and twenty-five minutes to get back on track afterwards. How much time are you wasting each day, just trying to get refocused? And once you return to your task, you can’t focus as well.

Also, your output, productivity and efficiency suffer and you commit more errors. Another study established that four hours of distracted time was equivalent to one hour of focused work. Think of what you could accomplish if you focused on one task or project at a time for just two hours a day. That would be equivalent to a full day of work.

What You Can Do

You have control over many of the distractions you encounter. When you take charge of what you can, you’ll maximize your productivity and improve your channel to the Universe. You’ll also be giving the Law of Attraction clearer direction. Here are a few tips to help you stay focused.

1.  Focus on your task. Do this by turning off your email notifications, closing your door and turning off your phone. Better yet, schedule checking your email and only do it three times a day. Even better, leave your cell phone in another room. Studies show that even having it in your room diverts your attention.

2.  Stop multitasking. Contrary to popular thought, it does not make you more efficient. The opposite is true. Your brain can only focus on one thing at a time. When you jump from one task to another, your brain must switch gears. That takes up precious time and energy, and shortens your attention span. It also makes your brain run slower and reduces your intelligence. To increase your effectiveness, address one task at a time for at least 20 minutes before you go onto something else.

3.  Train yourself to focus. Focusing your attention is a skill that you can learn and develop. Once you’ve broken the multitasking habit and been able to focus on one task for 20 minutes, take it to the next step. Extend the period you focus on any task by 5-minute increments over a period of weeks. Aim for at least 55 uninterrupted minutes. Another way to train your focus and concentration is to practice meditation. It builds areas of the brain associated with attention.

4.  Focus on the present. Pay attention to what you’re doing now. Don’t allow your thoughts to drift to the past or what you’re going to be doing in the future. When your mind wanders, gently bring it back to the task at hand. This type of mindfulness helps problem solving and improves your memory. You also open to your intuition and connection with the Universe.

Distractions will never go away. But when you stop letting distractions rule you and take control over your attention, your mood will improve. Your sense of calm, clarity, satisfaction and productivity will soar. Because you’ll be spending time on the tasks and projects that bring you results, you’ll be more successful.

Affirmation:

The Universe is always present, guiding and directing me. I now keep my mind clear, calm and focused. The Universe supports me in making positive decisions about where to focus my attention. This allows me to have a greater connection with the Universe. I plan for the future but keep my mind focused on the present.

Watch the accompanying video How You Can Get More Done in Less Time.

As a vision strategist, hypnotherapist, and speaker, Linda-Ann Stewart helps women entrepreneurs and small business owners who feel stuck, immobilized and overwhelmed to to get clear, focused and on the fast track to the next level of their business. If you'd like some help to reach your goals, apply for her complimentary "Clarify Your Vision" consultation at http://www.Linda-AnnStewart.com/coaching.shtml
Jul 172019
 

Life doesn’t always flow smoothly. There are always bumps along the way. They can take you off track and make it difficult to get back on track afterwards. But there is something you can do to be proactive and keep yourself on course.



Transcript:

Thank you for watching. I’m Linda-Ann Stewart of Heartvision Consulting. When you set an intention and create a plan to achieve a goal or vision, you think you’re on the road to success, right? And if you follow your plan, you have a really good chance accomplishing it.

But unfortunately, your environment and life may lead you astray. Life Happens, doesn’t it? There are all sorts of distractions that can take you off course. Everything from an unexpected event, like oops, you forgot to put in that paperwork and have to carve out time from your busy schedule to do it. Or you could have a disaster like losing your phone, and with it all your contacts, photos, calendar. Or you could just be fatigued because you’ve worked (or played) so hard.

Things like this can knock you off course and make it hard to get back on track once they’ve been taken care of. They can throw you off your game, sabotage your progress, and make it difficult to get focused again.

But if you plan for them, deciding ahead of time how you’re going to handle unexpected situations, you’ll be able to stay on course. For instance, schedule empty time in your schedule each week for unexpected problems. With your phone, regularly back up everything on it. And figure out what automatic tasks you can perform when you’re tired. Think ahead.

I know you can’t predict all the specific unforeseen issues that can arise. But you can have a plan in place for how you’re going to stay on track during them or after they’re over. You don’t have to know the exact distraction, but you can know what to do when something comes up.

Because, life doesn’t always flow smoothly, does it? There are always going to be bumps and curves, but you can take them into account. You can plan for the expected unexpected circumstances. In this way, you stay in control and on course to whatever your goal or vision might be.

If you’d like some help in getting, and staying on course, and achieving your goals, apply for a complimentary coaching consultation.

Thank you for watching. What’s your plan to deal with the unexpected?

Read the accompanying article Set Yourself Up for Success.

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Jun 072019
 

Woman with outstretched arms

How to Regain Your Energy Throughout Your Day
An M.D has identified seven types of rest you need to stay healthy and productive. When she helped her patients with them, it improved their overall health. She asserts that sleep isn’t the same as rest, and replenishing these seven areas will restore your balance. In this article, each type has a specific tips on how to reestablish your energy.

Forget time management: focus on energy management
We all have a limited number of hours we can work before we get worn out. Research shows that today’s creative or information driven worker are only productive for about three hours a day. It just takes too much focus and thought. There’s more to productivity than putting in hours. Here’s how to work smarter, not longer.

7 Mental Hacks to Be More Confident in Yourself
Confidence is the cornerstone of leadership. If you don’t believe in yourself, how can others believe in you? Here are seven ways FBI agents learn to boost their confidence.Each tip has a way for you to apply it in your life. I especially love the one about thinking more positively.

~ Linda-Ann Stewart

How to Build Your Momentum to Achieve Your Goal

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Mar 202019
 

Taking action towards a goal causes you to feel a sense of satisfaction and well being. This is due to a physiological response. When you harness that process, you’re able to build your momentum, just like a train pulling out of the station. Learn how the process works and use it to consistently achieve your goals.



Transcript:

Thank you for watching. I’m Linda-Ann Stewart, a vision strategist coach and I want to share a coaching tip with you to help you achieve your goals, vision and dream more easily. I’m sure you have a goal you want to accomplish. Do you work towards it every day? Or do other matters get in the way?

Working on achieving a goal encourages you because you feel a sense of satisfaction when you do. Taking action towards it triggers areas in the brain that release chemicals causing you to feel good. When you accomplish one step towards a goal, it triggers that release of pleasure chemicals.

Think of how you felt when you made a step in the direction of a goal. Didn’t you get a bit of a glow of well being? That’s the brain rewarding you for what you’ve done.

And because you feel good, it causes you to repeat the process, right? You want to feel good again. As you take another step, you get that sense of fulfillment. It’s said that a body in motion tends to stay in motion, right? In this case, it’s also that the more actions you take, the better you feel, because of your brain chemistry.

So here’s your coaching tip. If you want to build momentum, and trigger the brain’s reward circuit, take some action towards your goal, even if it’s just for 5 minutes. Even if it’s just one minor thing. It doesn’t matter how small the step, the brain rewards big and small accomplishments alike. The sense of joy and pride will encourage you to do more. And very soon, you’ll have achieved that goal and reached that dream, by using your brain chemistry to motivate you and build your momentum.

If you’d like some help in getting on course and achieving your goals, apply for a complimentary coaching consultation.

Thank you for watching. What one step can you take today that will trigger your brain’s reward circuit? Make sure that that step is one that takes you in the direction of your goal. Take care.

Read the accompanying article 4 Reasons Why You Don’t Pursue Your Dream (and What to Do About Them).

~ Linda-Ann Stewart

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Mar 082019
 

Rainbow

How to Solve Problems Effectively and Ethically
Most people don’t clearly define or agree to what their conflict is. And often, they solve the wrong problem. Once you properly articulate the core problem, the solution often presents itself. Learn the steps to identify the correct problem you need to solve, so you find the solution that addresses the core issue.

Why Daydreaming Can Improve Your Mental Health
Contrary to popular belief, new research shows that a mental break can make you happier and more productive. Not only do you control it, but it can reduce stress and give you a break from your work demands.

Training compassion ‘muscle’ may boost brain’s resilience to others’ suffering
A new study suggests that as little as two weeks of compassion meditation training, which is intentionally cultivating positive wishes to understand and relieve the suffering of others, may reduce the distress a person feels when witnessing another’s suffering. Instead of being upset, the person can learn to be calmer and able to respond in a more balanced way.

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Feb 282019
 

Flowers and sky

A sleep doctor says knowing whether you’re a ‘lion,’ ‘dolphin,’ ‘wolf,’ or ‘bear’ can drastically affect your productivity
The sleep doctor Michael Breus says there are four different chronotypes, each with an ideal daily routine. Breus labels the four chronotypes “lions,” “dolphins,” “wolves,” and “bears.” Learning your chronotype, and the associated schedule, can help boost your health, happiness, and productivity.

13 Powerful Ways to Overcome Self-Doubt (So You Can Finally Move Forward in Life)
Self-doubt can be a troubling and persuasive voice that holds you back. It can be useful to help you recognize your limitations or reassess a bad idea. But mainly it keeps you stuck. Here are some valuable tips for you to handle self-doubt and quiet that destructive inner voice.

Why You Should Ditch Depressing New Year’s Resolutions And Do This Instead
Resolutions rarely lead to sustainable behavior change because they don’t effectively harness motivation that turns into action. And estimated 80% of resolutions fail by February. Not only does this article explore the reasons why resolutions fail, but it gives specific steps to help you succeed in making the changes you want.

2 Simple Ways to Calm Stress

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Feb 202019
 

When you feel rushed, pressured or overwhelmed, it triggers the stress response in your body and mind. You act reflexively and can’t think clearly. Learn a couple of very simple tips on how to reverse the stress response and be able to respond more effectively.



Transcript:

Thank you for joining me. I’m Linda-Ann Stewart, a vision strategist coach with a coaching tip for you. Do you ever get rushed or pressured? I’m sure you do, what with everything you have to handle in a day. I want to share a couple of simple techniques that can ease that pressure and improve your ability to handle your challenges.

When you feel anxious or overwhelmed, it triggers the stress response, otherwise called the fight or flight response. You’ve heard of this, right? And when you’re stressed, you can’t think creatively or resourcefully or plan effectively.

Your choices are limited to simply reacting to whatever is happening in that moment. And when you react impulsively, it may not be the best way to handle the situation. Have you ever snapped at someone and then regretted it? That’s what I’m talking about. It’s a reflex.

The remedy is to reverse the stress response. To activate the opposite response. And it’s really simple. Before you react to a situation, or when you need to slow down, stop. Take a few long, slow, deep breaths. This calms the stress response down and allows you to think more clearly. It gives you more resources to handle whatever the situation might be.

And your second tip, wait about 10 seconds to gather your thoughts and before you make a decision or respond to the situation. Remember your mom telling you to count to 10? Well, she was right. This engages the executive center of your brain, the part of you that thinks things through and manages your emotions. You can then make more informed decisions that will bring you better results.

I know these seem too easy to be effective. But they’re natural remedies for when you’re stressed. The fun is trying to remember to do them when you’re stuck in “go, go, go” mode. When you do use them, you’re going to notice a difference.

If you’d like more tips on how to make your day flow more smoothly, download my free guide, Take Control of Your Day.

Thank you for watching. I’d love to hear how these two simple tips work for you. Take care.

Read the accompanying article, The Hurrier You Go, The Behinder You Get.

~ Linda-Ann Stewart

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Jan 112019
 

Grand Canyon Train Tracks

What Does Reading Do To Your Brain? These 5 Effects Are Pretty Astounding
Reading is good for your health, well being, as well as your brain. Its been shown to reduce stress, lower blood pressure, improve memory and lengthen life spans, and it all starts with what’s between your ears. Magical and mysterious processes take place that benefits your life.

Warren Buffett’s “2 List” Strategy: How to Maximize Your Focus and Master Your Priorities
Warren Buffett is one of the richest men in the world. He’s learned how to manage his time and determine his priorities. He’s created a system that is simple and easy to use. Using his strategy will maximize your possibility of success.

10 Strategies to Keep Moving Forward When You’re Feeling Extra Stuck
You feel stuck when your initial excitement has worn off of moving towards a goal, and you can seem to make any headway on it. It may be that you’re feeling overwhelmed, frustrated or confused at your next step. Don’t give up. Try these strategies first, and get yourself back on course.

~ Linda-Ann Stewart