Resiliency is key to success. Here’s how to cultivate it

Failure sucks, but it’s a part of life. Any time we work towards our goals, we are bound to fail at one point or another. It’s not, however, the failures themselves that will stop you from getting to where you want to be. Rather, it’s the way you respond that matters most. If you feel your resiliency could use a boost, take note of these 7 keys to building up your ability to bounce back. First, to be resilient we must develop the ability to self-soothe when things get tough. By relying less on others to get back on your feet in times of trouble, you will add to your sense of self-worth. The second key: be driven. Have faith in what you’re doing and challenge yourself to continue improving. Key number three is to be discerning of the company we keep and whom we choose to have relationships with. Negative relationships will sap your energy. Mutually beneficial relationships will do the opposite, putting you in a better state of mind. The fourth key is to be tasteful: if you are mindful of how you speak to people, you will be understood better. Number five: nurture yourself. Exercise and a good diet can go a long way in boosting your resiliency. The sixth key is to be gritty. Recognize that stress is a part of life, gather your focus, and move past it. And finally, learn to see the good in others. You will only help your resilience if you take note of the value and intelligence other people bring to life rather than be jealous.    READ MORE

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4 tips for becoming a more ferocious reader

From Barack Obama to Elon Musk, many of the world’s most powerful people say they love to read. And there’s a good reason for that: reading has been shown to improve your conversation skills, strengthen your worldview, and boost your self-discipline. It’s also a fantastic way to challenge your imagination, and inspire you to look into different fields of interest. If you want to add more reading to your daily activity but don’t know how to do it, here’s what you need to do. First, read because you want to. Don’t make it a mandatory activity that you force upon yourself. Get a book on something that interests you and let the activity of reading become something you feel naturally inclined to do. Secondly, find a reading format that works for you. Many people swear by reading physical books, but if you’re often on the go, it doesn’t hurt to read from a device—or use an audiobook. The next piece of advice is important: don’t set intimidating goals. Telling yourself to read 50 books a year only to feel bad about not reaching that goal does you no good. Start small and simply try to read a few pages every day. From there, you can set bigger goals. The fourth and final tip is if you’re really struggling, try the “Rule of 50”. Basically, if you get 50 pages into a book and it doesn’t “spark joy”, give it up and find something more enticing.    READ MORE

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Spending just 20 minutes in a park will improve your emotional well-being

It’s no mystery that exposure to nature has some amazing benefits to our general well-being like reducing stress or increasing our energy levels. But the question that naturally arises is how much time do we actually need to be able to reap those benefits. A new study might have an answer to that question. The research found that spending 20 minutes in an urban park can make us happier regardless of whether we use that time to exercise or not. The study suggested that people who visited a park area for 20 to 25 minutes reported a roughly 64 percent increase in their well-being, even if they didn’t move a great deal in the park. The findings point to the fact that as the world’s cities keep on growing, green space must be a key consideration in urban planning for the sake of both the city’s health and that of its people.    READ MORE

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Get a bit more fit by adding micro workouts to your daily life

For people who don’t exercise regularly, there’s a simple thing you can do to get on the road to fitness. It’s called high-intensity incidents physical activity (HIIPA), and it refers to the everyday activities from hauling groceries to climbing stairs that get you huffing and puffing. So, how can HIIPA help you get fit? In a recent study, researchers found that many daily tasks are actually high-intensity activities that require lots of energy, and by incorporating many of them in your day, you can get similar health benefits to a session of high-intensity interval training (HIIT). Think of them as micro-workouts that you can consciously choose; take the stairs every time instead of the elevator, do squats while you do the laundry, lug your groceries all at once instead of doing many separate trips, etc. HIIPA is by no means meant to replace workouts, but it does show how our seemingly unimportant daily activities do play a role in our health. In fact, for a person who is overweight, a simple task like walking the stairs can require up to six times the energy than they expend while at rest. If you’re looking to add a little more fitness into your tight schedule, keep HIIPA in mind.    READ MORE

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Fasting and exercise can boost your body’s ability to shed toxic proteins

One of the many useful things our bodies do on their own is rid themselves of proteins that are no longer of use. Whether the proteins are defective, toxic or simply surplus to requirements, our cellular machinery can act swiftly and decisively when shedding this dead weight. But sometimes the protein-disposal unit doesn’t work properly, creating a backlog of misfolded proteins that are left to clog up the cell and impact the way it functions. So much so that scientists, including those at Harvard Medical School behind the new study, believe they act as precursors for neurodegenerative conditions such as Alzheimer’s. Thankfully, there are ways to swing things back in the protein-disposal unit’s favor when it fails to do the job on its own. According to researchers, regular exercise and fasting can bring on hormonal changes that trigger the process that helps your body dispose of detected proteins. If getting your body toned and tight for the summer isn’t the motivation that will get you up and active, perhaps this study will motivate you.    READ MORE

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