Science show Women need more sleep than Men

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Hello Peeps,

 

Good news for all the ladies wondering why they sleep so much, I am one of them. The research shows that women need more sleep than men, read the scientific explanation here.

Women in general need more sleep than men, why? When we don’t get our sleep, we become more drained than men. Too little sleep can lead to heart deceases, diabetes, week physical condition and so many bad things 🙁

Why do women need more sleep?

Two reasons, the body temperature and hormones. Women’s hormone balance changes when we have our period cycle, more female hormones increases the body temperature and we become more tired and need more sleep.

Women show clear signs that they are more effected by stress than men are. When we are stressed we release a large amount of  the hormone called cortisol and that makes it difficult for us to fall a sleep.

Women use a larger part of the brain than men do.

Another factor that has emphasis on women in general, we have many balls in the air at the same time, so we use a larger part of the brain than men do, also know as multitasking. Therefore our brain becomes more exhausted and needs more sleep to recover.

Have a lovely sleepy weekend ladies and goodnight.

Things We Can Learn From Our Dogs

Never let the chance of a nice walk pass you by.

Let the experience of fresh air and the wind in your face be pure enjoyment.

When the people you love come home, run and great them welcome.

If it doesn’t conflict with your interest show obedience.

Let people know when they annoy you.

Take a nap often and stretch your body well, before getting up.

Run, have fun and play everyday.

Eat with huge enthusiasm and enjoyment.

Be loyal.

Never pretend to be something you are not.

If your goals are hidden, then dig til you find them.

When someone has a bad day, be quite, sit next to them and press your nose against them.

Let people give you attention and stroke your hair

Avoid biting people if you can growl at them.

On warm days drink lots of water and lay down in the shade by a tree.

When you are happy move your body and dance.

If you get yelled at, don’t let it bother you, don’t be upset, instead run back and make up straight away . 😉

My love for animals is insane, I LOVE all kinds! I think we can learn so much from them. Here is my precious princess Coco.

Words Of Wisdom ;)

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Life is amazing. And then it is awful. And then it’s amazing again. And in between the amazing and awful, it’s ordinary and routine. Breathe in the amazing, hold on through the awful, and relax and exhale during the ordinary – enjoy the lovely ordinary beauty of life. That’s just living heartbreaking, soul-healing, amazing, awful, ordinary life. And it’s BREATHTAKINGLY BEAUTIFUL.

5 Ways to Stop Second-Guessing Your Choices (and Driving Yourself Crazy in the Process)

 

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Here are five ways for you to stop second-guessing your career choices.

I didn’t write this myself, but I found it interesting. Hopefully you will too 😉

1. Check in With What Matters

Trying to figure out your next move is sometimes like finding yourself in a pitch-black room that’s so dark you can’t even see your hand in front of your face. You don’t know if the room’s empty; you don’t even know where the walls are. On your hands and knees is how you have to feel your way around.

Luckily, you have a built-in system that helps you make suitable decisions. Your values live deep inside of you, and they’re the foundation, cornerstones, and building blocks for who you are. They’re the things in life that matter to you most.

Find them by reflecting on peak moments in your life and career, times when you’ve been firing on all cylinders, and try to assess what it was that made those moments so special. When you know what they are, you can line up a range of choices—quit or stay, apply or don’t, relocate or not, accept or turn down—and then ask yourself, “Which choice best honors my values?”

Finding the course of action that most appropriately honors, expresses, or demonstrates what matters most to you is a great way to cut through the annoying second guessing.

2. Strip Away the Roles

So, what are you? An employee? A manager? An exec? An entrepreneur or a creative? A team member or a new starter? A victim or a joker? The labels and roles we assign ourselves are many, and it’s crazy how many different ones we slip into without realizing it.

Let’s say you find yourself in a boardroom filled with suits. Your reaction to authority, your response to a potentially hostile environment, and the pressure to perform may slip you into a compliant and subservient role, or it might just bring out the rebel in you.

How about when you’re looking for a new job online and browsing the ads and posts? Your reaction to the process of searching, the scarcity or glut of positions, the words in the ads, and the companies themselves might get you thinking “That’s just not me,” “I don’t stand a chance,” “Those guys don’t have a clue,” or maybe “I’ll look again in six weeks.”

The next time you fall into this line of thinking, consider it your chance to disrupt the negativity and do something different. One great way of doing this is to pause, then ask yourself: How would I respond if I were at my best?

3. Acknowledge Uncertainty

Second-guessing is what you do when you don’t know what’s going to happen. You spin narratives about this and that, conjure scenarios where things go great and things go south, and try to reason your way through all the fiction.

It’s a response designed to increase your knowledge of the unknown. But while some preparation and legwork are always a good thing, second-guessing your career choices isn’t going to get you very far.

Sometimes you have to decide whether to stick with your current career or switch to something different. You might decide whether to accept an offer that you’re not 100% convinced by. You may decide to hand in your notice when you don’t have something already lined up. Sometimes it’s about choosing to stay in your current town or relocate. Other times, you have to decide whether to apply in the first place.

All of those deliberations are saturated with uncertainty. There’s nothing you can do about it. Your career choice may turn out to be the best thing you ever did, or you may end up quitting after three months, having discovered the company you accepted an offer with is about as trustworthy as Game of Thrones’ Lannister family. So make a different kind of decision. Accept that the unknown is part of making career judgments, recognize that you don’t need and can’t have all of the answers, and reassure yourself that whatever you decide, you’ll be OK. Because you will.

4. Make it a Game

We have a real tendency to over-complicate our career decisions. We think that choosing the wrong thing will affect the course of our lives forever more, that if we screw this up, we’re done. That kind of pressure obviously isn’t helpful.

Instead of getting mired down in this mindset, play a game. Whether you enjoy tennis, Pictionary, Pocket Mortys, or Call of Duty, you engage to the best of your ability when you’re playing a game you love. The same can be said about starting a new job or embarking on an unfamiliar project. When you start “playing” you have no way of knowing what the result will be, and while you’re hopeful, the only thing you know for certain is that if you give your all, that’s when you stand the best chance of winning. Practice your serve, get the right shoes, improve your hand-to-eye coordination; do whatever it takes to up your game. At some point, you’ve to get on the pitch and play.

So go have a conversation with someone who’s already a great player. Send that email. Seek a coach, mentor, or support. Run an experiment and see if works. Don’t sweat it if you’re rusty. Learn and move on from any setbacks or failures. Have a quick-fire round and see what decisions you’d make if you had to make a choice right now. Take a shot. Swing away. Enjoy it.

5. Look for the Content, Not the Packaging

Jobs come with a heap of packaging; a title, a salary, a desk, a team, a reputation, a pension, vacation time, perks, and all kinds of other stuff.

The logical part of us looks at the package and weighs the pros and cons. We consider, contrast, and compare the various facets. Of course, you have bills to pay and responsibilities to meet, but if all you’re looking at is the compensation portion of the package, you’ll miss the big picture—and make room for a heap of second-guessing. You’ve got to think of the quality of experience offered by a job.

So, rather than simply looking for a new job that has a “Senior” or “VP” prefix, look for the overall value and richness of a role. What will the job allow you to do? How will the position bring out the best in you? What room is there for you to enjoy it, grow with it, and make a difference?

It’s tough to know some of this ahead of time, but these qualitative elements can be of enormous help in cutting through the second-guessing and making a decision that feels right.

And sometimes, that means you need to stop thinking, analyzing, and procrastinating and just go with your gut.

A psychologist explains how successful people do more in a day than others do in a week

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Hi Guys,

I found this article super interesting, I tried to follow the advice all day and it feels good.. 😉 Try it!!

“You have the same number of hours in the day as Beyoncé.”

Everyone knows someone who works full time, volunteers, runs a successful blog, and somehow still finds time to go grocery shopping, cook organic Instagram-worthy meals, foster a loving relationship, walk his or her adorable Boston Terrier, and, oh — train for a half marathon.

These kinds of “super-achievers” have the same number of hours in the day as the rest of us, but somehow, they always seem to get more done. How do they do it?

As a psychologist and life coach who has spent thousands of hours working with clients over the past 28 years — including hundreds of hours with clients who meet this super-achiever character profile — here’s what I’ve noticed about people who consistently succeed. Plus: How you can tweak your mindset to become a high achiever, too.

Fully Commit

Whatever you’re doing right now? Be fully in it. Commit.

When you see an Olympic hurdler leaping over barricades with superhuman agility, does she look distracted? Nope. She is 100% invested in the task at hand. And as you can see from her success, commitment leads to greatness.

So what do you do when you feel your mind wandering away from the present moment? Josh Pais, creator of Committed Impulse, high-performance training for actors, public speakers, and entrepreneurs, recommends saying “I’m back!” out loud whenever you feel yourself drifting away. You might get a few odd looks from bystanders, but it works!

Avoid Multitasking

Your email inbox, Instagram, Facebook, that hilarious viral cat video, and an ad proclaiming a big sale at your favorite website — these are probably just a few of the tabs you have open, commanding your attention while you simultaneously try to finish a project a work. It’s not out of the ordinary; multitasking has become the norm.

But the human mind is not designed for multitasking. In fact, research has proven that we’re pretty terrible at it. When you try to multitask, you lose focus, you’re more likely to make errors, and projects tend to take longer.

To make sure you can focus completely, strive to shut off all distractions — even if that means locking your cell phone in a drawer while you work. Extreme? Maybe. But it’s worth a try!

Ban “Friendly Interruptions” at All Costs

You’re working on a project. You’re totally in the zone, making lightning-speed progress.

Then, a co-worker swings by. “Just wanted your two cents on this,” he says, handing you a report outline. You look it over and give him your thoughts. It doesn’t take more than 60 seconds for you to chime in. No biggie, right?

Unfortunately, that minor interruption just majorly derailed your focus. It will take an average of 23 minutes for you to get back into the zone of whatever you were doing.

Super-achievers know that interruptions are productivity-killers, so they avoid them at all costs. (There’s a reason why most CEOs have private offices — with doors!)

If you don’t have a door to close, try finding a quiet space where you won’t be nudged, turn off your incoming email notifications for a few hours, or talk to your boss about instituting company-wide “do not disturb” hours a few times a week.

Hang With Fellow Super-Achievers

You’ve probably heard the expression, “If you are the smartest person in the room, then you are in the wrong room.” Same goes for achievement and productivity.

There’s a reason why Beyoncé rolls with people like Oprah, the Obamas, and her mogul husband, Jay-Z. When you surround yourself with high-energy, like-minded people, you tend to rise to their level—while inspiring them, too.

Try to weed your professional life of people, colleagues, and even friends who don’t energize you. This doesn’t mean you should never see these people again or that you have to coldly cut them out of your life completely. But be mindful about who you choose to spend the majority of your time with. Try to surround yourself with super-achievers as often as possible.

Don’t know where to meet them? Join a challenging club or group (10K training, anyone?), or write an email to someone you admire. Or maybe there’s someone you already know in real life, but have been too shy to talk to. Drop him or her a note to say, “I’d love to treat you to lunch at your favorite spot.” You never know where one simple invitation may lead.

Prevent Emotions From Building

When you allow negative emotions—like frustration, anger, disappointment, or self-loathing—to build up inside of you like water about to boil in a tea kettle, you can easily head down a destructive path.

Sooner or later, all those bottled-up feelings are going to compel you to act out — whether that means binge-eating potato chips at midnight, watching 14 hours straight of Gilmore Girls instead of dealing with urgent deadlines, or engaging in some other behavior that leaves you feeling more frustrated (not to mention tired, hungover, or nauseous) than ever. Which is not great for productivity.

Super-achievers know how to manage their emotions effectively to prevent the tea-kettle effect. Most super-achievers I know have some kind of emotion-management practice that they rely on: meditating, journaling, a weekly check-in with a life coach, or a good old-fashioned punching-bag session at the gym.

Find a strategy that works for you. You’ll know it’s working when you feel a deep sense of release and relief—as if a ton of bricks have been lifted from your shoulders, leaving you feeling light, unburdened, no longer upset, and ready to get back to being awesome!

Last, but not least, remember that those incredible super-achievers you admire — and aspire to be like — are just ordinary people with flaws and fears, too.

As Beyoncé herself once said, “I know I’m stronger in the songs than I really am.”

We’re all just human beings trying to work, live, and navigate the world using all the tools and skills we have. Rather than aiming for flawless perfection, aim for your personal best — and you’ll always be a success.