How to Form Healthy Habits in 5 Important Aspects of LifeMany of us think that to improve our lives, big and drastic changes are an absolute necessity. Examples of this are starting a rigorous workout routine after a long period of inactivity, or making a huge cut in the amount of food we consume to lose weight. While it can lead to changes, it may not be necessarily good, and in most cases even backfire and cause us to rebound and actually become worse. No, we don’t need to make big and drastic changes. What we need instead is to make small changes and know how to form healthy habits. Making small changes is certainly a lot easier than making big ones, and thus do not require a lot of effort. This allows us to do them repeatedly over time, and they slowly but surely become part and parcel of our lives. We make enough small changes and the compounding effect of these turns into something huge. And the key difference with making big changes is that many smaller changes are far more sustainable and doable. So, which aspects of life do we need to have healthy habits in? We call them the 5 M’s: mindset, mood, movement, meal, and momentum.The 5 M’s and how to form healthy habits in them Mindset: Your thinking Our mindsets include our thoughts, ambitions, views, and how we react to the situations in our lives. How we react to things that stress us out is just as important - if not more - than the stressor itself. The truth of the matter is that we cannot avoid getting stressed or getting put in tough situations like accidents, traffic, or other emergencies we might experience - these are simply out of our control. What’s within our control, however, is how we think and view and react to these situations. Simply put, developing a positive mindset will do wonders for us. Here’s how to form a positive mindset: Set your intentions. Start every day with a clear goal and a firm expectation that it will be a great day, or at least not a bad day. Our minds are magnets that attract what we think, and we’re fairly sure you want to attract the positives! Be realistic. Being positive does not mean forcing positivity. Realize that things are bad when there is proof that they are bad. But don’t get lost in the gloom and doom, too. You need to balance being positive with being realistic Savor your successes. Celebrate your good work and milestones no matter how big or small they may be. Pat yourself on the back for washing the dishes and making your bed, or starting a light workout. It matters!Mood: Your feelings How we feel affects how we think, and how we think affects how we feel. Trying to stay positive is indeed difficult to do when you’re not feeling positive, and the other way around. Fortunately, our mood can be changed depending on what’s going on around us. In other words, we can change how we feel based on what we choose to do, where we choose to be, and the media that we choose to consume such as books, television programs, and music. Here are some ways you can start to feel more positively: Show gratitude. One of the best ways to be happy is to be thankful for what you have. Really look around you and really see what you have, and then appreciate them. Having friends and family around you, being able to eat enough daily, or even

Thinking Positive Thoughts - 5 Tips to Have a Good Outlook Are you a glass-is-half-full type, or a glass-is-half-empty type? As repetitive as the question may be, the truth is that your honest answer to that question directly relates to your outlook on life. You are either generally thinking positive thoughts, or are more prone to sticking with pessimistic or negative views.The average person is more susceptible to negative thoughts, and while this is absolutely normal, too much negativity can and will hold you back, and will influence your life negatively. And the sad truth is that many people struggle with this.Shifting to a positive mindset will require effort, but it is well worth it to beat the negative voices inside of you. Not only that, but thinking positive thoughts also helps in stress management and also plays a big role in your overall health and wellbeing. It can also boost your self-esteem and improve your physical health. What does it mean to think positive thoughts? One of the biggest misconceptions about positive thinking is that you’re seeing the world all pink through rose-colored lenses and that you think there are no problems in life. That’s not the case at all.Thinking positive thoughts means that even when faced with life’s many challenges, you still have a positive outlook. It does not mean that you’re avoiding or ignoring all the bad situations that have happened or are happening. It means that you’re trying to make the most of these unfortunate situations, trying to see the best in those around you, and are trying to view yourself and your abilities in positive ways.One way of looking at it is as such:An optimistic mindset is when you give yourself good credit when good things happen (and of course, when it is due), and you do not blame yourself when bad things happen that are out of your control. In other words, you blame the bad things on uncontrollable forces. Lastly, you think of negative situations as temporary and unusual.A pessimistic mindset, on the other hand, is when you blame yourself for bad things that happen while failing to give yourself credit for when good things happen. You also think of negative events as lasting and expected.Positive thinkers tend to default to an optimistic mindset and negative thinkers tend to prefer the pessimistic mindset. However, this can change depending on the exact situation. A person who generally has positive thoughts may still have a pessimistic mindset in situations they may find more challenging, and a generally negative thinker may use an optimistic mindset in events they are comfortable with.The benefits of thinking positive thoughts Many self-help books hail the power of positive thinking and positive thoughts as a remedy for all psychological difficulties and diseases. While these should be taken with a grain of salt, empirical research has found that there are benefits to be had when you adopt a positive mindset. These benefits include, but are not limited to:    - Increased physical health   - Longer life span   - Reduced risk of cardiovascular disease-related deaths   - Higher psychological well being   - Greater resistance to stress   - Enhanced coping strategies   - Higher

The Negative Thoughts Inside You + 4 Ways to Stop Them Humans tend to focus on negative thoughts, leading us to be unhappy. Find out what the negative voices inside you are and how to stop them.One of the traits that set human beings apart from others is our exceptional capacity to think, feel, and decide. We are able to separate our fundamental values from our thoughts and our feelings. We have the potential to think positive thoughts, and to think negative thoughts.However, we have a natural disposition to lean towards the negative of things, ultimately causing us to be unhappy and troubled. This is normal, and actually also played a part in our survival as a species. By immediately assuming the worst, our ancestors were able to avoid potentially disastrous situations.These days, however, an excess of negative thoughts only hampers our growth and ties us down. So how do we stop them?The 6 Types of Negative Thoughts Before we can work on managing these negative thoughts, we must learn to know what they are saying, requiring us to be conscious of unpleasant feelings. Here are a few instances of negative thoughts that ought to be noted, and what they say:Catastrophizing “If I don’t get this task done, I’ll be fired from the job and I will never get any other one.”This pattern of negative thinking is one that always assumes that situations will always spiral down into the worst possible outcome there is without ever considering the more likely and realistic possibilities. Being prepared is always good, but not to the point that it is irrational and ends up paralyzing us.Personalization and self-blaming “That was all my fault.”This line of thinking involves taking things personally. This is normally a good thing when we own up to our own mistakes. However, self-blaming makes us blame ourselves for things that are outside of our control.“Should” statements “I should be doing better at life.”“Should” statements contribute to a negative perspective with less confidence by enforcing the idea of what we “ought” to be, which is often unrealistic expectations we set upon ourselves. This contributes to feeling defeated and just overall pessimistic about ourselves.Jumping to conclusions “You really are the type of person who wants to hurt others.”This thought pattern is characterized by making negative assessments of situations, and also includes assuming what others are thinking and feeling.Overgeneralizing “I tried this once and failed, so I will always fail to accomplish this task.”This pattern is characterized by the tendency to apply what happened in past experiences to all future situations. This line of thinking can make any situation undesirable because it would seem like negative experiences are inevitable due to just one negative experience, and this contributes to feelings of anxiety.Emotional reasoning “I’m feeling nervous about this. Let’s not do this.”This thought process involves believing that something is true based on how we feel about it. As an example, feeling nervous about a situation can make you believe that you really are in danger, which ultimately escalates negative feelings and increases anxiety. These negative thoughts are present in each of us one way or another, and it is normal for this to be the case. H

Choose to be Happy: The First Step to Happiness is Making the ChoicePeople often ask what happiness is and how to obtain it, with some people even complaining about how much work is required to put in to reach it. While it’s true that you’ll have to take action to find your happiness, the biggest thing you can do is to choose to be happy. Happiness starts with your choiceImagine a situation where your partner or a person close to you gives you a gift out of nowhere. In this situation, you can react 1 of 2 ways. The first is that you react positively, where receiving a gift out of nowhere fills you with a feeling of being loved and cared for unconditionally. You become happier after receiving the gift, and the person who gave us the gift feels happier as well. The second is that you react negatively, where you’re ungrateful and filled with suspicion. Instead of feeling loved and cared for, you think that it was wrong to give you a gift. 2 very different reactions to the very same situation, one making you happier and the other making you feel worse. Of course, if what you want is to be happier, then you’ll need to choose to be happy. Feeling stuck? It happens to everyone. Traffic jam? Blast some tunes and turn it into a concert in your car. Under the weather? Cozy up with a good book or catch up on your favorite show. Craving that sold-out item? Explore new options and discover something unexpected!The way you perceive what happens around you can make a world of difference, and when your choice can make or break a situation, you should choose to be happy. That’s not to say that you force happiness in everything you do, it’s just that you’re often faced with things where you can choose to react negatively or positively. And when you can, remember to choose to be happy. The first step in becoming happier lies in yourself, by choosing to be happy.

Laughter and Happiness - 3 Ways You Can Use Laughter to be HappyIn the search for the latest natural interventions and therapies for depression and improving general mental well-being, researchers stumbled upon one of the most taken for granted actions that humans do: laughter. Benedict Lim, iGROW’s CEO & Chief Psychologist says, “I decided to study it to the best that I could, and I went to Bangalore, India for 5 full days in a live-in retreat learning. “It was a fascinating experience,” he continues, “and one that opened my eyes to the benefits and wonders of laughing, further solidifying my belief in the old saying, ‘Laughter is the best medicine.’ “ Laughter is generally acknowledged as a sign of feeling something positive, of feeling good. So when you laugh, your body takes it as a sign that you’re happy and that you feel good. The 2 Types of Laughter Laughter based on humor This is the one that you may be more familiar with. It’s the laugh that you do when you find something funny. Examples of this are comedy shows, your childhood cartoons, the jokes you make with your family and friends, memes from the internet and a lot of other things. This isn’t bad in itself, but it does pose a problem of perception. What may be funny for you may not be funny for others, and what may be funny for others may not be funny for you. So while laughing is a good thing, laughing at something inappropriate risks other people getting offended and causing more problems. Laughter based on action The 2nd type of laughter is the one that’s based on action, or the act of laughing itself. It may sound crazy - and society tends to view someone who laughs without anything funny as crazy - but it’s actually based on the principle that the body cannot differentiate between a “real” laughter and a “fake” or forced laughter. Even if you’re only simulating laughter by mimicking it, it will eventually turn into one that’s real. What this means is that laughter changes your mood and your emotional state. So, you not only laugh when you’re happy, but you’re happy when you laugh as well. Simply put, you can make yourself happy simply by simulating laughter, and this actually forms one of the foundations of laughter yoga. 3 ways you can use laughter to be happy Now that you know laughing can make you happier, here are some things you can try out. Schedule time to laugh You schedule time for all kinds of things, so you should also schedule time for things that make you laugh and bring you joy. This way, laughter comes naturally to you and you can enjoy your rest times even more. Call a friend Particularly, a friend that you haven’t spoken to in a long time, and have a chat with them. You’re more likely to remember fond times and silly things you did with them. As a bonus, you’re likely putting a smile on their face as well as yours! Laugh alone It’s not as silly as it may seem, especially if you’re laughing alone in private where nobody is around to think you’re crazy. If you’re out in public you can play your ringtone, pretend to answer it,put your phone to your ear and proceed to laugh. We laugh all the time, unaware that it frees up our emotions, makes us happy and releases hormones that make us feel more positive and happy. Laughter lif

Attracting Positivity - How to Be More PositiveHumans have been searching for happiness for the longest time, and even though we spend most of our lives searching for it, we struggle to even define what it means. As such, the question, “How do I be happy?” plagues all of us. While there is no single answer to that question - the definition of happiness differs from person to person - it’s possible to learn to attract positivity and feel happier by doing one simple thing: being more grateful.And this is backed by decades of research. The Reticular Activating System (RAS) Can you recall a time when your partner left you and you were heartbroken? And then suddenly the amount of happy couples around you suddenly increased and reminded you of your past relationship and it only made you feel worse? Not only that, but your favorite singers suddenly released a whole album of love songs and heartbreaks? Was the universe really making fun of you by doing these things? No, of course not. The universe didn’t have anything to do with it, nor did the couples around you and the artists you follow. The perceived increase in the couples around you and love and heartbreak songs was actually caused by your Reticular Activating System, RAS for short, which is basically your brain’s antenna of picking out things you’re already thinking of, regardless of whether you’re thinking of them consciously or unconsciously. And so, the amount of couples and love songs you were exposed to didn't increase, it’s just that you picked them out easier due to the RAS. Training your Reticular Activating System to pick up more of the positives The potential of your RAS goes far beyond heartbreaks. You may be familiar with having a “bad day” characterized by heavy traffic, spilled coffee, gum in your shoe, missed reports and more. On those days, you feel as if nothing good ever happens to you and that you “only ever have bad luck.” But you can train your antenna to be neutral and eventually, to detect more good, which will ultimately lift up your mood and make you happier. It’s not easy, though, as it requires you to put conscious effort in fighting the negative thoughts and putting more attention to neutrality or positivity. But it is possible. As an example, there may be days where you feel that you stopped at all the red lights, causing you delays. But if you zoom out your perspective, you’ll realize that that’s not true and you arrive at a red light as much as you arrive at a green light. With conscious effort, you can train your RAS to be neutral, accepting that good things happen just as much as bad things, and eventually be more conscious of and grateful for the good things that happen to you. To help you train your RAS to be more positive, try out this exercise. The Gratitude Exercise This is as simple as looking for 1 good thing that happens to you every day and writing it down on a piece of paper and being thankful for it. Eventually, you can move on to 3 good things per day, and then 5 good things after that. Write them down at the end of each day, and be grateful for them. Right now, your reticular activating system may be focused on the wrongs, and that’s normal. Looking out for bad things is programmed into us as a defense mechanism. But

Recognition and Praise - 2 keys to Building Strong RelationshipsSocial interaction is one of the things that are important to us humans - we’re social creatures, after all - but it’s also one that’s overlooked. Perhaps it’s because we have grown accustomed to getting it that we don’t know its true value, or because we think we don’t want it. Regardless, it sustains our wellbeing as it is one of the basic necessities we need. And the 2 keys to building strong relationships are gratitude and praise. The link between social interaction and happiness: happy people are seldom alone Social interaction is often linked with happiness. Researchers have found that happy people are seldom alone. Although it is inconclusive whether the people around them make them happy or the people around them make them happy, it still stands that people with company are often happy. It’s important, then, that you build strong relationships with the people around you. The Importance of Recognizing and Praising Others A research that involved hundreds of thousands of people from all over the world interviewed and asked participants, “What makes you happiest?” It was not money, not fame, and not even love. It was recognition and praise. Take for example the working mothers of today’s society who, amazingly, find it in their time to both provide for their families and maintain their household. Based on research, they don’t really need other people in the house to help them - although it is definitely appreciated - with the chores, all they really need is for their work and efforts to be acknowledged and appreciated. A little, “Thanks for cleaning my room, mom!” or a simple “I like this breakfast you cooked for us, mama!” will go a very long way. And fathers, on the other hand, often have to deal with people telling them to stop “being lazy and acting like the big boss of the house” after a long day of work. This sort of behavior is not actually linked to being lazy or a feeling of being a boss, but rather a want and self-acknowledgement of a hard work done and allowing oneself to relax afterwards. So the next time you see your dad or papa drinking a bottle of beer or chilling with music, he’s likely patting himself on the back and winding down. These are only 2 such situations of giving recognition. Other situations are to appreciate the efforts of your colleague in submitting that report, acknowledging the hard work your child put into studying, or thanking the person who prepared your food. Basically, if you want to build strong relationships with people, you have to catch others doing right, and one of the ways you can go about this is by offering praise or recognition to those around you. The Challenge to You: Offer praise or recognize the efforts of those around you Now that you know what it is you need to do for those around you, the challenge for you is to offer words of encouragement and praise to the people around you. It may be awkward at first, but if you’re consistent and genuine about it, they will know that you are being real and authentic and will be more than happy to build a strong relationship with you. Humans are social creatures, and people with others to surround them are often happy as well. With that said, it is important th

Team dynamics play a pivotal role in the success of any organization. To cultivate stronger bonds and boost collaboration among team members, it's essential to prioritize team-building activities. In this blog post, we'll explore seven dynamic initiatives aimed at enhancing team dynamics and fostering a cohesive work environment.1. Team-Building Board Games:Team-building board games offer an interactive and engaging way for team members to bond and collaborate. From strategy games to communication-focused challenges, these games encourage teamwork and problem-solving skills while fostering a fun and relaxed atmosphere.2. Escape Room Challenges:Escape room challenges provide teams with an immersive and adrenaline-pumping experience that requires cooperation and critical thinking. By working together to solve puzzles and unravel mysteries, teams strengthen communication, trust, and camaraderie.3. Office Massage Day:Organizing an office massage day allows team members to unwind and de-stress while promoting relaxation and well-being. Professional massage therapists can provide onsite chair massages, helping to alleviate tension and rejuvenate team members for enhanced productivity.4. Outdoor Team Building Activities:Outdoor team-building activities, such as ropes courses, scavenger hunts, and obstacle courses, offer opportunities for teams to bond in a natural setting. These activities encourage collaboration, problem-solving, and leadership development while fostering a sense of adventure and camaraderie.5. Group Fitness Classes:Group fitness classes, such as yoga, pilates, or boot camps, promote physical health and team bonding simultaneously. By participating in workouts together, team members support each other's fitness goals, boost morale, and build a sense of community.6. Team Volunteer Day:Organizing a team volunteer day allows teams to give back to their community while bonding over shared values and experiences. Whether participating in environmental clean-ups, charity events, or social outreach programs, volunteering fosters teamwork and a sense of purpose beyond the workplace.7. Inspirational Speaker Series:Hosting an inspirational speaker series brings motivational and thought-provoking content directly to the team. Inspirational speakers can share personal stories, insights, and strategies for success, inspiring and empowering team members to reach their full potential.Conclusion:By incorporating these seven team-building initiatives into your organization's culture, you can cultivate stronger teams, enhance collaboration, and create a positive and supportive work environment where every team member thrives.Ready to boost team dynamics and foster collaboration in your organization? Implement these team-building initiatives today and create a workplace where every team member feels valued and supported. We have created a guide that may be useful to you: 1. The Modern Guide to Navigating Workplace Relationships: Focus on Others! Focus on You!

Imagine having a workplace where productivity and well-being go hand-in-hand. A place where open communication and support empower everyone to shine. This isn't a utopia, it's the power of prioritizing mental well-being at work, and it's a responsibility we all share. Workplace mental health is more than just a buzzword; it's a crucial aspect of fostering a thriving and productive workforce.Why Focus on Employee Mental Well-being?It's more than just feeling good. Employee mental well-being encompasses emotional, psychological, and social aspects, impacting everything from stress management to maintaining a healthy work-life balance. A thriving workforce is a productive workforce, and investing in mental health benefits both your employees and your organization. Prioritizing workplace mental health leads to higher employee morale, increased productivity, and better overall company performance.The Cost of Silence:Chronic stress and unaddressed mental health challenges impact individuals, families, and organizations alike. Absenteeism, presenteeism, and reduced productivity are just the tip of the iceberg. But by prioritizing workplace mental well-being, we can create a ripple effect of positive change, boosting employee engagement, satisfaction. Building a Foundation for Success:Creating a supportive environment requires action:Open the Dialogue: Foster a culture where talking about mental health is normal and encouraged. Regular feedback mechanisms and open communication are key.Challenge Stigma: Break down negative stereotypes and promote understanding through training sessions and awareness campaigns.Solid Foundations: Establish clear mental health policies outlining access to resources, confidentiality, and support systems.Actionable Strategies for a Balanced Worklife:Walk the talk with these concrete steps:Flexible Work Options: Offer remote work, flexible hours, and other arrangements that accommodate individual needs and reduce stress.Manage Workloads Effectively: Monitor workloads, set realistic goals, and promote delegation to prevent burnout.Prioritize Stress Reduction: Offer mindfulness training, yoga classes, or other programs to help employees manage stress effectively.Investing in Your People:See employee well-being as an investment:Employee Assistance Programs (EAPs): Provide confidential counseling services and resources to employees and their families.Peer Support Networks: Encourage employee-led initiatives and support groups for shared experiences and mutual aid.Empower Leaders: Train leaders to recognize signs of distress and provide support, setting a positive example.The Power of Real-World Examples:Seeing is believing:TechCo: TechCo implemented a comprehensive wellness approach, incorporating yoga, mindfulness workshops, and mental health resources. This led to a notable drop in absenteeism and boosted overall engagement and employee retention.RetailCo: RetailCo introduced flexible work arrangements, supporting personal responsibilities and encouraging regular breaks. Prioritizing work-life balance resulted in a significant decrease in employee burnout and increased job satisfaction.PharmaCorp: PharmaCorp fostered a culture of health through a wellness challenge, promoting healthy activities and life