The Definitive Guide to Sticking to Your New Year’s Resolutions

‘Habits are at first cobwebs, then cables.’ ~ Spanish Prover.

Let’s face it: most of us fail when it comes to sticking to resolutions — so much so that many people swear never to make resolutions again.

And yet the rest of us are eternally hopeful when the New Year comes around, believing without any credible evidence that we can improve our lives, that change is possible, that we’re not going to be stuck in the same old rut again this year.

I’m here to tell you that you can do it. It’s possible. I’ll show you how.

The Problem with Most Resolutions
While I love the optimism of New Year’s Resolutions, unfortunately, the enthusiasm and hope often fades within weeks, and our efforts at self improvement come to a whimpering end.

New Year’s Resolutions usually fail because of a combination of some of these reasons:

• We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to do many habits at once (read more).
• We only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.
• We try to do really tough habits right away, which means it’s difficult and we become overwhelmed or intimidated by the difficulty and quit.
• We try to be “disciplined” and do very unpleasant habits, but our nature won’t allow that to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.
• Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.
• Resolutions are often vague — I’m going to exercise! — but don’t contain a concrete action plan and don’t use proven habit techniques. That’s a recipe for failure.

There are other reasons, but the ones above are easily sufficient to stop resolutions from succeeding.

The 6 Changes Method
So what are we to do? I’ve created the 6 Changes Method, along with a new site called 6Changes.com, to solve these problems:

• We only focus on one habit change at a time, so our focus and energies aren’t spread thinly.
• We implement the habit changes gradually, so we don’t run out of steam.
• We start out really, really easily, so it isn’t intimidating.
• We focus on enjoyable activities, so we don’t need “discipline”.
• We have two months to do the habit change, so if something comes up, it’s but a small bump in the road. And because we’re publicly committed, we’re going to get back on track.
• We have a very specific plan with actions built in, using proven habit change techniques.

If you stick with the method, you’ll do much better than you’ve done in the past with New Year’s Resolutions. You’ll focus on creating long-lasting habits rather than trying to reach a short-term goal that fails. You’ll maintain your enthusiasm for longer and not become overwhelmed by the difficulty of change. You’ll have habits that will change your life, and that’s no small feat.

The Method
So how does the 6 Changes method work?

It’s simple:

1. Pick 6 habits for 2012.
2. Pick 1 of the 6 habits to start with.
3. Commit as publicly as possible to creating this new habit in 2 months.
4. Break the habit into 8 baby steps, starting with a ridiculously easy step. Example: if you want to floss, the first step is just to get out a piece of floss at the same time each night.
5. Choose a trigger for your habit – something already in your routine that will immediately precede the habit. Examples: eating breakfast, brushing your teeth, showering, waking up, arriving at the office, leaving the office, getting home in the evening.
6. Do the 1st, really easy baby step for one week, right after the trigger. Post your progress publicly. (Read more.)
7. Each week, move on to a slightly harder step. You’ll want to progress faster, but don’t. You’re building a new habit. Repeat this until you’ve done 8 weeks.

You now have a new habit! Commit to Habit No. 2 and repeat the process.

Further Reading
Read more on creating your new habits for the New Year:

1. Suggest habits. Which six will you choose? Some recommendations.
2. The Importance of Public Accountability. Why it’s one of the foundations of the method, and how to do it.
3. What’s a Trigger & Why Is It So Important? Another key to the method.
4. Why You Should Do Only One Habit at a Time. Answers one of the most common questions people have about the method.
5. How to Be Patient as Your Habit Develops. It’s not easy to do it this slowly, but here’s how it works and how to do it.
6. The Art of the Start of a Habit. Why starting is so hard and how this method overcomes it.
7. How to Kick a Bad Habit. Suggested method that has worked for me in the past.
8. How to Form the Exercise Habit. How to apply the method to the habit of exercise.
9. Key to Habit Change: Enjoy the Activity. Don’t force yourself to do something you hate. Find ways to enjoy it instead.
10. Make Your Habit Change a Priority. How not to let it drop by the wayside.
11. Don’t Worry So Much About Long-term Goals. Focus on the process, not the end point.
12. Why Daily Frequency of Habits is Important. Daily habits are better than ones you do once a week, or even 2-3 times a week.

‘It does not matter how slow you go so long as you do not stop.’ ~ Confucius

Zen Mind: How to Declutter

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One of the things that gives me most peace is have a clean, simple home. When I wake up in the morning and walk out into a living room that has been decluttered, that has a minimalist look, and there isn’t junk lying around, there is a calm and joy that enters my heart.

When, on the other hand, I walk out into a living room cluttered with toys and books and extra things all over the place, it is chaos and my mind is frenetic.

I’ve been a simplifier and a declutterer for years now (probably 8-9 years) and I’ve gotten pretty good at it, but I’ve found that you have to keep coming back to revisit your clutter every once in awhile.

Here are my top decluttering tips:

• Do it in small chunks. Set aside just 15 minutes to declutter just one shelf, and when that shelf or that 15 minutes is up, celebrate your victory. Then tackle another shelf for 15 minutes the next day. Conquering an entire closet or room can be overwhelming, and you might put it off forever. If that’s the case, just do it in baby steps.
• Set aside a couple hours to do it. This may seem contradictory to the above tip … and it is. It’s simply a different strategy, and I say do whatever works for you. Sometimes, for me, it’s good to set aside part of a morning, or an entire Saturday morning, to declutter a closet or room. I do it all at once, and when I’m done, it feels awesome.
• Take everything out of a shelf or drawer at once. Whichever of the two above strategies you choose, you should focus on one drawer or shelf at a time, and empty it completely. Then clean that shelf or drawer. Then, take the pile and sort it (see next tip), and put back just what you want to keep. Then tackle the next shelf or drawer.
• Sort through your pile, one item at a time, and make quick decisions. Have a trash bag and a give-away box handy. When you pull everything out of a shelf or drawer, sort through the pile one at a time. Pick up an item, and make a decision: trash, give away, or keep. Don’t put it back in the pile. Do this with the entire pile, and soon, you’ll be done. If you keep sorting through the pile, and re-sorting, it’ll take forever. Put back only what you want to keep, and arrange it nicely.
• Be merciless. You may be a pack rat, but the truth is, you won’t ever use most of the junk you’ve accumulated. If you haven’t used it in the last year, get rid of it. It’s as simple as that. If you’ve only used it once or twice in the last year, but know you won’t use it in the next year, get rid of it. Toss it if it’s unsalvageable, and give it away if someone else might be able to use it.
• Papers? Be merciless, unless it’s important. Magazines, catalogues, junk mail, bills more than a year old, notes to yourself, notes from others, old work stuff … toss it! The only exception is with tax-related stuff, which should be kept for seven years, and other important documents like warranties, birth and death and marriage certificates, insurance, wills, and other important documents like that. But you’ll know those when you see ‘em. Otherwise, toss!!!!
• If you are on the fence with a lot of things, create a “maybe” box. If you can’t bear to toss something because you might need it later, put it in the box, then close the box, label it, and put it in storage (garage, attic, closet), out of sight. Most likely, you’ll never open that box again. If that’s the case, pull it out after six months or a year, and toss it or give it away.
• Create a system to stop clutter from accumulating. There’s a reason you have tall stacks of papers all over the place, and big piles of toys and books and clothes. It’s because you don’t have a regular system to keep things in their place, and get rid of stuff you don’t need. This is a topic for another day, but it’s something to think about as you declutter. You’ll never get to perfect, but if you think more intelligently about how your house got cluttered, perhaps you can find ways to stop it from happening again.
• Celebrate when you’re done! This is actually a general rule in life: always celebrate your accomplishments, no matter how small. Even if you just decluttered one drawer, that’s great. Treat yourself to something delicious. Open that drawer (or closet, or whatever), and admire its simplicity. Breathe deeply and know that you have done a good thing. Bask in your peacefulness.

Other posts about decluttering elsewhere:

• FlyLady: How to Declutter
• FlyLady: Declutter 15 minutes a day
• Declutter Guide: Where do i start?
• Create a relaxing and clutter-free home
• Positivity guide: Declutter, declutter, declutter
• Paauwerfully organized: Declutter your life
• BellaOnline: Declutter/Simplify
• How to Declutter Your Life
• Organizing 101: Resolve to Declutter
• Homeorganizing.com: Declutter forever

30 Things to Do to Keep From Getting Bored Out of Your Skull at Work

The war between being and nothingness is the underlying illness of the twentieth century. Boredom slays more of existence than war. - Norman Mailer

What do I do if I’m bored out of my skull at work?

It gave me pause, to think about why I can’t recall ever getting that bored at work. And I realized: I always keep myself busy, doing something, whether it’s productive or not.

Sometimes, I’m creating a new project, or improving myself somehow … but sometimes I just find interesting stuff to read online or find a cool solitaire game to play. (Well, I haven’t played any games in awhile, but Freecell used to be my poison of choice a few years ago.)

So the short answer: just find things to entertain yourself. Keep your mind busy. Challenge yourself. Talk to somebody. Break out of your mold.

The longer answer has to do with analyzing why you’re bored in the first place. Is your job that boring? Are you really doing what you want to be doing? Is there a way to start pursuing something better? Or are you already in a great job, but something or someone is holding you back? And what can you do to improve the situation?

I’m not going to pursue the longer answer in this post, but give you some ideas for the shorter answer. It’s not an exhaustive list of ideas. Just some things I’ve done to keep my mind busy — pick and choose those that might work for you.

1. Create a new challenge. I think this is by far the best thing on the list, but you may differ. Many times we’re bored because we don’t have a challenge — things are too easy or routine. So instead of waiting for someone to create a challenge for you, do it yourself. How can you challenge yourself? Set a new goal at work. Challenge yourself to produce more than ever. Explore new projects. Set personal goals and pursue them. Whatever excites you.
2. Pursue your next job. If your job is so boring you don’t know what to do with yourself, you may need to move on. But instead of quitting right away, start lining up your next gig first. Look around for openings, call people, update your resume and submit it to a few places, pick up a few applications, send out some email feelers. Find something that will never get you bored, something you’ll be passionate about.
3. List your life goals. What is it you want to accomplish in life? Not just with work, but personally? If you’ve listed them before, it’s always good to update them. Then choose one of those goals to achieve this year. Now think about what you can do today to move closer to that goal, even if it’s just a small thing. Get the ball rolling. Do this every day — move yourself closer to that goal.
4. Read Zen Habits. Or whatever your favorite distraction is. If it’s something that will improve your life, even better. Just limit how long you read at one time, so you’re not reading through the Zen Habits archives in one sitting.
5. Declutter your workspace. If I’ve got nothing better to do, I’ll clear off my desk (if there’s anything there), or start looking around critically at everything in view and asking myself, “Does that really need to be there? How can I simplify this?” Weird, I know, but I have an oddly uncluttered workspace. Right now my desk is a table, my iMac, an nothing else. No files, no papers, no office supplies, nothing. Everything is done on my computer, and I love it that way. Nothing on my walls. You may not need anything as spartan as that, but decluttering can be a lot of fun.
6. Pursue a hobby. My hobby (until it became a profession) was blogging … I would do it at work in my spare time, or before or after work. Not everyone can pursue their hobby at work — the model airplane glue might bother your coworkers, for example — but sometimes you can just read about it while at work. I was upfront about my blogging and freelancing at work with my boss, btw, but many people get away with doing it on the sly. I won’t make a recommendation, but just don’t get fired.
7. Make your work a game. You can make a game out of anything. See how many widgets you can crank in 10 minutes. Pretend that your coworkers are evil villains. Imagine that you are a CIA agent in disguise, and no one knows. Or a fairy princess. Whatever floats your boat. :)
8. Educate yourself. On Guam, this is called “edumacation” — it’s not a real word, but we like to play with English. Whatever you call it, you can improve your knowledge online in any area — whether that be work-related or not. Be your own college instructor. Wikipedia is a great place to start, but if you’re going to have a specialized knowledge in anything, branch out from there.
9. Improve your skills. Along the same lines: choose a skill that needs sharpening, and challenge yourself to get better at it. Whether that’s computer programming, writing, working with Adobe InDesign, or whatever. Perfect your skills — you can use it to further your career, get a new job, or become self-employed. Or just have the satisfaction of knowing you’re the best you can be at that skill.
10. Play Sudoku. Perhaps not the most intellectual game of all time, or the most exciting … but I still find it a lot of fun. I only played it a little while and didn’t get addicted like other people I know, but I have to admit it’s a fun way to pass the time.
11. Choose a soothing desktop picture. I like to do this when I’m procrastinating. I will go online, to flickr or some desktop wallpaper website and browse around until I find a very simple, soothing picture. I do this maybe every month or so. In fact, I’m going to go do that right now!
12. Do some pushups and crunches. If you’re bored, you might as well start getting in shape. You can do pushups and crunches right there on the floor next to your desk (or go outside if you’re worried about your coworkers seeing you). Or walk up some steps, or do squats and lunges without weights, or dips in your chair, or butt squeezes (that means squeeze your own butt, not your coworkers’).
13. Take a day or two off. Sometimes you just need to refresh yourself, recharge your batteries before starting again. Don’t do any work while you’re out. Veg out, or read, or sleep, or exercise, or whatever. Get your mind off work. Think about your priorities. Get out in nature. Reconnect with your life.
14. Take a walk. Often this is all I need, especially if I’ve been sitting all day and my blood is pooling up in my butt and legs. I need to get that blood circulating! Go outside, walk around, look at people, look at nature, think about your day and your life and the people in it.
15. Drink some water. Dehydration can make us tired and sluggish. Water can refresh us. Keep that water coming all day long — you may need to pee more though.
16. Call a loved one. What better time to call someone to catch up, to tell them you love them, to just say hi … than when you’ve got nothing better to do. It’s a nice way to stay connected.
17. Read. I like to carry a novel everywhere I go. Then I whip it out anytime I have spare time, waiting at the doctor’s office, in line at the post office, driving in the Indy 500 … you know. If not a novel, carry around a “to read” folder with stuff you want or need to read but don’t have time for right now … then whip it out at your desk when you’re bored. You could have a “to read” folder on your computer too.
18. Start writing your novel. Many of us have a novel that’s tossing itself around in our heads and hearts, waiting to come out. Well, start getting it out, mister. Just start by writing some notes, thinking about characters and plot and what the hell this book is about anyway. It’s not going to come out by itself.
19. Take a nap. If you don’t have a good place to do this, you can curl up under your desk with a sweater, or go to your car and sleep. I’ve learned how to fall asleep at my chair, but thank goodness I’m working at home and can go to the couch in a napping emergency.
20. Create a new project or role. If things are stagnating at work, start something new. Create and innovate. What can you do that has a lasting impact for your company and for yourself, for your career? If you’re stuck in a dead-end role, create a new role for yourself. It doesn’t matter if it’s not in the job description. Find something that’s not being done by someone else, something that needs to be done or that hasn’t been thought of yet, but that would really benefit the company — and take it upon yourself to do it. You might need to talk to your boss, but sometimes you can just start doing something and inform the higher-ups later. If it’s good for the company, and if they’re smart, they’ll be happy.
21. Write a love letter. If you have a significant other, write a letter telling them why you love them. They’ll love it. Email is fine, but pen and paper are even better.
22. Do one small thing to make yourself wealthier. That might be creating a savings account if you don’t have one yet, or setting up an automatic transfer between checking and savings every payday, or researching a money market fund or index fund, or simply reading Get Rich Slowly or The Simple Dollar for personal finance basics.
23. Write a blog post. This is something I love to do when things get slow. I’ll just call up a text file and start writing. I love lists, of course (you guys should know that by now), so often I’ll just start making a list, and writing down my thoughts. If things are really slow, I’ll do the whole blog post. I can always post it later if necessary. Make sure you love what you’re writing about.
24. Do an errand. This can either be in the office (“Where’s that ink cartridge I’ve been needing all week?”) or outside the office (“I really should buy toilet paper today!”). It gets you moving, it gets you away from the scene of your boredom, and it accomplishes something useful.
25. Update your personal finances. I used to track my finances through Microsoft Money, but I’ve since switched to using a Google spreadsheet, so that it’s online and accessible from anywhere. I considered other online solutions, but personally, I like to keep things as simple as possible. However you do it, it’s a good idea to update your financial tracking system once a week or so, so that you know where you stand and you don’t overspend. Got some spare time? Update.
26. Meditate at your desk. Some people would say this is just a fancy term for taking a nap. But for me the key is not to fall asleep, but to close my eyes and focus on my breathing. Nothing new-agey about this — it brings your focus back to the present and calms you. Sometimes it’ll calm you so much you’ll fall asleep. I say, two birds, one stone.
27. Organize your files. OK, this might seem boring to many people, but I like to organize things. I get a perverse satisfaction from purging useless stuff and having everything be smaller, neater, and in order. And it doesn’t take long.
28. Clear out your inbox. I get joy out of an empty inbox, whether that’s my email inbox or physical one. Crank through it until it’s empty — you don’t have to do everything in the inbox, but just make a note of it on your to-do list if you plan to do it later (or delete, file, forward, or do it now). Got a thousand or two emails in your inbox? Put them in a temporary folder and do them later, starting with a fresh inbox. Chances are, you won’t need to do them at all. Now just keep your inbox empty from here on out.
29. Crank up the tunes. Some funky or upbeat tunes might just do the trick. They can make any job much more fun. Either play it on your speakers if your coworkers don’t mind, or plug in the earbuds. Currently on my playlist: Radiohead, Clap Your Hands Say Yeah, the Yeah Yeah Yeahs, Jack Johnson, Snow Patrol … I could go on and on.
30. Get wild! Sometimes we just need to let loose. Start singing at the top of your lungs, or dance around the office. Sure, people might stare or laugh, but a little fun in the office isn’t a bad thing. Or get out of the office and do something fun or crazy. One afternoon of wildity isn’t going to hurt you (well, stay away from things that are illegal or life-threatening, if possible).

The cure for boredom is curiosity. There is no cure for curiosity. - Dorothy Parker

the lost art of solitude.

“I never found the companion that was so companionable as solitude. We are for the most part more lonely when we go abroad among men than when we stay in our chambers.” ~Henry David Thoreau

You don’t need to be a monk to find solitude, nor do you need to be a hermit to enjoy it.

Solitude is a lost art in these days of ultra-connectedness, and while I don’t bemoan the beauty of this global community, I do think there’s a need to step back from it on a regular basis.

Some of my favorite activities include sitting in front of the ocean, still, contemplating … walking, alone with my thoughts … disconnecting and just writing … finding quiet with a good novel … taking a solitary bath.

Don’t get me wrong: I love being with loved ones, and walking with a friend or watching the sunset with my wife or reading a book with my child are also among my absolute favorite things in the world.

But solitude, in these days as much as ever, is an absolute necessity.

The Benefits of Solitude

The best art is created in solitude, for good reason: it’s only when we are alone that we can reach into ourselves and find truth, beauty, soul. Some of the most famous philosophers took daily walks, and it was on these walks that they found their deepest thoughts.

My best writing, and in fact the best of anything I’ve done, was created in solitude.

Just a few of the benefits I’ve found from solitude:
time for thought
in being alone, we get to know ourselves
we face our demons, and deal with them
space to create
space to unwind, and find peace
time to reflect on what we’ve done, and learn from it
isolation from the influences of other helps us to find our own voice
quiet helps us to appreciate the smaller things that get lost in the roar

There are many more benefits, but that’s to get you started. The real benefits of solitude cannot be expressed through words, but must be found in doing.
How to Find Solitude

You start by disconnecting.

Take every means of connecting with others, and sever them. Disconnect from email, from Facebook and Twitter and MySpace, from forums and social media, from instant messaging and Skype, from news websites and blogs. Turn off your mobile device and phones.

Turn off the computer … unless you’re going to use the computer to create, in which case, shut off the Internet, close your browser, and shut down every other program used to connect with others.

The next steps depend on which of two strategies you use:

1. Holing yourself up. This can be done in your office, by shutting the door and/or using headphones and the calming music of your choice. If possible, let coworkers know you can’t be disturbed during a certain block of your day. Or it can be done at home, by finding a quiet space, shutting the door if you can, or using headphones. The key is to find a way to shut out the outside world, including co-workers or those who live with you.

2. Getting away. My favorite way to find solitude, actually. Get out the door, and enjoy the outdoors. Take a walk, find a park or a beach or a mountain, find a quiet coffee shop, find a shady spot to rest. People watch, or nature watch.

Other tips:
Try taking a quiet, relaxing bath from time to time.
Curl up with a good novel.
If you’re married with kids, ask your spouse to give you some time off to be alone, and then return the favor. Make it a regular swap.
Take a walk every day.
Get into work earlier, and work in quiet.
Have a nice cup of tea.
Try a regular time each day when you’re disconnected.
Consider limiting the stream.
Trouble with self-control? Use one of these tools.
No time for solitude? Try these tips.
Try sitting still, and focusing on your breath as it comes in and goes out. As your mind wanders to thoughts of the past and future, make a patient note of that, then gently return to your breathing.


“I live in that solitude which is painful in youth, but delicious in the years of maturity.” ~Albert Einstein

a brief guide to life.

‘A few strong instincts and a few plain rules suffice us.’ ~Ralph Waldo Emerson

Life can be ridiculously complicated, if you let it. I suggest we simplify.

Thich Nhat Hanh’s quote, which I’ve stolen as this site’s subtitle, is the shortest guide to life you’ll ever need:

“Smile, breath, and go slowly.”

If you live your life by those five words, you’ll do pretty well. For those who need a little more guidance, I’ve distilled the lessons I’ve learned (so far) into a few guidelines, or reminders, really.

And as always, these rules are meant to be broken. Life wouldn’t be any fun if they weren’t.

the brief guide

less TV, more reading
less shopping, more outdoors
less clutter, more space
less rush, more slowness
less consuming, more creating
less junk, more real food
less busywork, more impact
less driving, more walking
less noise, more solitude
less focus on the future, more on the present
less work, more play
less worry, more smiles
breathe

Be Still.

Just for a moment.

Listen to the world around you. Feel your breath coming in and going out. Listen to your thoughts. See the details of your surroundings.

Be at peace with being still.

In this modern world, activity and movement are the default modes, if not with our bodies then at least with our minds, with our attention. We rush around all day, doing things, talking, emailing, sending and reading messages, clicking from browser tab to the next, one link to the next.

We are always on, always connected, always thinking, always talking. There is no time for stillness — and sitting in front of a frenetic computer all day, and then in front of the hyperactive television, doesn’t count as stillness.

This comes at a cost: we lose that time for contemplation, for observing and listening. We lose peace.

And worse yet: all the rushing around is often counterproductive. I know, in our society action is all-important — inaction is seen as lazy and passive and unproductive. However, sometimes too much action is worse than no action at all. You can run around crazily, all sound and fury, but get nothing done. Or you can get a lot done — but nothing important. Or you can hurt things with your actions, make things worse than if you’d stayed still.

And when we are forced to be still — because we’re in line for something, or waiting at a doctor’s appointment, or on a bus or train — we often get antsy, and need to find something to do. Some of us will have our mobile devices, others will have a notebook or folder with things to do or read, others will fidget. Being still isn’t something we’re used to.

Take a moment to think about how you spend your days — at work, after work, getting ready for work, evenings and weekends. Are you constantly rushing around? Are you constantly reading and answering messages, checking on the news and the latest stream of information? Are you always trying to Get Lots of Things Done, ticking off tasks from your list like a machine, rushing through your schedule?

Is this how you want to spend your life?

If so, peace be with you. If not, take a moment to be still. Don’t think about what you have to do, or what you’ve done already. Just be in the moment.

Then after a minute or two of doing that, contemplate your life, and how you’d like it to be. See your life with less movement, less doing, less rushing. See it with more stillness, more contemplation, more peace.

Then be that vision.

It’s pretty simple, actually: all you have to do is sit still for a little bit each day. Once you’ve gotten used to that, try doing less each day.Breathe when you feel yourself moving too fast. Slow down. Be present. Find happiness now, in this moment, instead of waiting for it.

Savor the stillness. It’s a treasure, and it’s available to us, always.
—
From the Tao Te Ching:

It is not wise to dash about.
Shortening the breath causes much stress.
Use too much energy, and
You will soon be exhausted.
That is not the Natural Way.
Whatever works against this Way
Will not last long.

Breathe

Breathing can transform your life.

If you feel stressed out and overwhelmed, breathe. It will calm you and release the tensions.

If you are worried about something coming up, or caught up in something that already happened, breathe. It will bring you back to the present.

If you are discouraged and have forgotten your purpose in life, breathe. It will remind you about how precious life is, and that each breath in this life is a gift you need to appreciate. Make the most of this gift.

If you have too many tasks to do, or are scattered during your workday, breathe. It will help bring you into focus, to concentrate on the most important task you need to be focusing on right now.

If you are spending time with someone you love, breathe. It will allow you to be present with that person, rather than thinking about work or other things you need to do.

If you are exercising, breathe. It will help you enjoy the exercise, and therefore stick with it for longer.

If you are moving too fast, breathe. It will remind you to slow down, and enjoy life more.

So breathe. And enjoy each moment of this life. They’re too fleeting and few to waste.

—

Tip: Put the word “Breathe” as a screensaver or desktop pic, or put it up as a note on your wall or fridge or on your desk. Then do it every time you see the word.