work smart

Keep a regular sleep schedule:

Getting in sync with your body’s natural sleep-wake cycle (the circadian rhythm) is one of the best strategies for achieving a good night’s rest. If you have a regular schedule, you will feel more refreshed and energised than sleeping the same number of hours at different times.

Set a regular bedtime. Go to bed at the same time every night. Choose a time when your normally feel tired so that you don’t toss and turn. If you want to change your bed time, make the change in small daily increments of 15 minutes so that your body can adjust.

Wake up at the same time every day. If you’re getting enough sleep you should wake up naturally without an alarm. If you need to wake up at a certain time, you might need to set an earlier bedtime. You can use this sleep calculator to help work this out.

Be smart about napping. Napping can help recharge, but it can also make insomnia worse. Be aware of these issues.

Fight drowsiness. If you feel drowsy after eating, get up and do something mildly stimulating to avoid falling asleep (e.g. washing the dishes).

Naturally regulate your sleep wake cycle:

Melatonin is a hormone controlled by light exposure that helps regulate your circadian rhythms. Your brain should secrete more in the evening, when it’s dark to make you sleepy. You can use this to your advantage.

If you struggle to wake up, go outside and let light fall onto your face. Spend more time outside during daylight, and let as much light into your workspace as possible.

Boost your melatonin production at night by turning off your television and computer. If you like having noise to fall asleep to, trying music or the radio instead as they don’t emit light. Don’t real from a backlit device, such as tablets. Change your bright bulbs, and use low wattage ones instead.

Have a relaxing bed time routine:

Keep noise down, and keep your room cool. Make sure that your bed is comfortable. You should have enough room to stretch comfortably. Reserve your bed for sleeping (and sex). If you do anything else in the bed, it can become associated with work, and it will be harder to go to sleep.

Eat well and get regular exercise:

Stay away from big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. 

Avoid alcohol before bed. Many people think that a nightcap before bed will help them sleep, but it’s counterintuitive. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.

Cut down on caffeine and avoid drinking too many liquids to stop bathroom breaks.

Regular exercise can also help you sleep more deeply. Even as little as 20-30 m,inutes of daily activity can help.

Get anxiety and stress in check:

Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed can help wind down and calm the mind. These are some examples:

  • Deep breathing
  • Progressive muscle relaxation
  • Visualisting a peaceful, restful place.

Here are some resources to help with relaxation: 


05 July // good morning tumblr // 05:13 // ive been working throughout the night, feeling motivated 💪🏽

;; imnobodysson && starter call.

Bellamy hated to introduce the new guys and to train them. It was always a bunch of work and hardly worth the time because the most gave up after just a week, preferring to enjoy their break of college instead of working during the Summer. He flipped through the few pages of Murphy’s and finally looked up to him. At least this one wasn’t too late. 

Okay, as much as I can read you never worked in this business before? But I take you know what we’re doing? The beach bar and the rental of the surf equipment belong together. First will be your job but just during the day and with alcohol free drinks. I’m easy, as long as you don’t come too late and look presentably it’s fine for me. I’ll show you everything today and if you have questions, I’m responsible for you. So I’d value it you try not to cause any troubles and oh yeah. I’m Bellamy Blake but Bell works too. I know Summer jobs suck but the payment isn’t bad and you work at a beach, that’s a better view than the most have.”

You don’t need a special type of talent to be successful. You don’t need a special type of talent to start the journey of building your empire. I’m gonna tell you what you need, ready? You need time, money, preference and some common sense. Now go get it !

How To Perform At Your Peak Every Day

10 Tips For Working Smarter

1) Don’t check your email first thing.

2) Make your first task of the day prioritizing your top three goals.

3) Conserve your decision-making energy at every opportunity.

4) Find and protect your quality thinking time.

5) Reserve meetings for your low-focus time.

6) Don’t waste precious energy multitasking. Single-task as much as you can.

7) At the beginning of each meeting, decide where you want to be by the end and the most effective way to get there.

8) Learn to maintain a positive state of mind.

9) Carve out down time.

10) Celebrate small wins.

Careful listening, collaboration, asking good questions–these “soft skills” aren’t always taught in school.

Today’s college graduates need every skill-related edge they can get when it comes to applying for and landing a full-time job.

Numerous surveys and reports indicate that recent U.S. college graduates face a wildly competitive job market along with astronomical student loan debt. More than 40% of recent graduates are underemployed and 16% are working part-time jobs, according to Accenture’s 2013 College Graduate Employment Survey.

One employer survey, conducted by staffing company Adecco, indicates that 44% of responding companies cited “soft skills, such as communication, critical thinking, creativity, and collaboration” as the area with “the biggest gap.”

Additionally, a Talent Shortage Survey from ManpowerGroup discovered that nearly one in five employers worldwide is unable to fill positions because they can’t find people with soft skills.

So what are these soft skills–and other critical workplace skills–that are necessary to join today’s collaborative, fast-moving, real-time workforce? Here are five:

Read More>

“The man who has no imagination has no wings.” – Muhammad Ali
“In the business world, everyone is paid in two coins: cash and experience. Take the experience first; the cash will come later.” -Harold Geneen
“I will tell you how to become rich. Close the doors. Be fearful when others are greedy. Be greedy when others are fearful.” -Warren Buffet
“The greatest reward in becoming a millionaire is not the amount of money that you earn. It is the kind of person that you have to become to become a millionaire in the first place.”  -Jim Rohn
“Business opportunities are like buses, there’s always another one coming.” – Richard Branson
“I want to do it because I want to do it.” – Amelia Earhart
“Be faithful in small things because it is in them that your strength lies.” – Mother Teresa
“Tell everyone what you want to do and someone will want to help you do it.” – W. Clement Stone
“If you can DREAM it, you can DO it.” – Walt Disney
“Hold fast to dreams, for if dreams die, life is like a broken wing’d bird that can not fly.” – Langston Hughes
“Life without risks is not worth living.” – Charles A. Lindbergh
“If everything seems under control, you’re just not going fast enough.” – Mario Andretti
“As long as you’re going to be thinking anyway, think big.” – Donald Trump
“Freedom is actually a bigger game than power. Power is about what you can control. Freedom is about what you can unleash.” – Harriet Rubin
“I have not failed. I’ve just found 10,000 ways that won’t work.”  -Thomas Edison
“The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not a bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.” 
Jim Rohn
“Nobody talks of entrepreneurship as survival, but that’s exactly what it is and what nurtures creative thinking.”  -Anita Roddick
“To be successful, you have to have your heart in your business, and your business in your heart.” – Thomas J. Watson
“I couldn’t wait for success, so I went ahead without it.” – Jonathan Winters
“I’m not going to limit myself just because people won’t accept the fact that I can do something else.” – Dolly Parton
“What a pity that so many people rather believe their doubts and doubt their beliefs… Why don’t we just decide to have no doubts, and believe our beliefs! Fear and worry is just the misuse of the creative powers we originally got to dream.” – Jannie Putter
“The most valuable thing you can make is a mistake – you can’t learn anything from being perfect .” – Adam Osborne
“A business that makes nothing but money is a poor business.” -Henry Ford
“If you want to get somewhere you have to know where you want to go and how to get there. Then never, never, never give up.” – Norman Vincent Peale
“Nothing happens unless first a dream.” – Carl Sandburg
“Shoot for the moon. Even if you miss, you’ll land among the stars.” -Les Brown
“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” – Winston Churchill
“You can’t make someone else’s choices. You shouldn’t let someone else make yours.” – Gen. Colin Powell
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
“The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt
“No one is going to know or care about your failures, and neither should you. All you have to do is learn from them and those around you because… All that matters in business is that you get it right once. Then everyone can tell you how lucky you are.” -Mark Cuban
“I don’t pay good wages because I have a lot of money; I have a lot of money because I pay good wages.” – Robert Bosch
“You don’t get to choose how you’re going to die, or when. You can only decide how you’re going to live. Now.” — Joan Baez
“Formal education will make you a living; self-education will make you a fortune.” -Jim Rohn
“Luck is when preparedness meets opportunity.” – Earl Nightingale
“Begin somewhere; you cannot build a reputation on what you intend to do.” – Liz Smith
“My formula for success is rise early, work late, and strike oil.” -Paul Getty
“Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson
“The people and circumstances around me do not MAKE me what I am, they REVEAL who I am. ” – Dr. Laura Schlessinger
“Work and play are the same. When you’re following your energy and doing what you want all the time, the distinction between work and play dissolves.” – Shakti Gawain
“Destiny is not a matter of chance, it is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.” – Jeremy Kitson
“The thoughts we choose to think are the tools we use to paint the canvas of our lives.” – Louise Hay
“What lies behind us and what lies before us are small matters to what lies within us.” – Ralph Waldo Emerson
“Be awfully nice to them going up, because you’re going to meet them all coming down.” -Jimmy Durante
“You learn in life that the only person you can really correct and change is yourself.” – Katharine Hepburn
“I can accept failure, everyone fails at something. But I can’t accept not trying.” – Michael Jordan
“There is no better opportunity to receive more than to be thankful for what you already have. Thanksgiving opens the windows of opportunity for ideas to flow your way” – Jim Rohn
“The only place where success comes before work is in the dictionary.” – Vidal Sassoon
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain
“It only takes one person to change your life – you.” – Ruth Casey
“Ability may get you to the top, but it takes character to keep you there.” – John Wooden
“As we are liberated from our own fear, our presence automatically liberates others.” – Marianne Williamson
“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.” – Ambrose Redmoon
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
“I think there is something more important than believing: Action! The world is full of dreamers. There aren’t enough who will move ahead and take concrete steps to actualize their vision.” -W. Clement Stone
“Do the thing you fear most and the death of fear is certain.” -Mark Twain
“The time is always right to do what is right.” – Martin Luther King, Jr.
“If you are clear about what you want, the world responds with clarity.” – Loretta Staples
“A real entrepreneur is somebody who has no safety net underneath them.”  -Henry Kravis
“If you are serious about your goals, drop the conditions. Go directly to your goal. Be your goal! Conditions often disguise strategies for escaping accountability. Why not just take charge and create the experience you are looking for?” – Eric Allenbaugh
“In order to achieve something great, you’ll have to sacrifice something great.” -David Harley
“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be encumbered with your old nonsense.” – Ralph Waldo Emerson
“I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our Attitudes.” – Charles Swindoll
“The way I see it, if you want the rainbow, you gotta put up with the rain.” – Dolly Parton
“Learn to get in touch with the silence within yourself, and know that everything in this life has purpose. There are no mistakes, no coincidences. All events are blessings given to us to learn from.” – Elizabeth Kubler-Ross
“God gives talent, work transforms talent into genius.” – Anna Pavlova
“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face… You must do the thing which you think you cannot do.” – Eleanor Roosevelt
When the going gets tough, the tough get going. -Joseph P. Kennedy
“Realism is for pessimists. An optimist creates his own reality.” – David Harley
“No person was ever honored for what he received. Honor has been the reward for what he gave.” – Calvin Coolidge
“In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby
“Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance.” – Bruce Barton
“If you don’t quit, and don’t cheat, and don’t run home when trouble arrives, you can only win.” – Shelley Long
“You make a living by what you get. You make a life by what you give.” – Winston Churchill
“If you want to reach a goal, you must ‘see the reaching’ in your own mind before you actually arrive at your goal. – Zig Ziglar

Published March 19, 2011

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often times my mouth doesn’t move as fast as my brain does, so I either end up pausing to think for long periods of time in the middle of a sentence or I end up jumbling words and stuttering as a result (this is a common symptom of ADHD)

and I want people with and without ADHD to understand this

so shout out to all my fellow peeps with ADHD or ADD

you’re not stupid

you’re not weird

just take a breath and know your brain is literally so full and smart and working that your body just has a hard time keeping up sometimes.


“The habit of going home to your spouse and debriefing them is very intuitive for a lot of people,” says Peter Shallard, a business psychology expert who focuses on entrepreneurs, but it’s a bad idea.

First, “being stuck in your own work problems is a form of self-indulgence,” and second, rehashing a work problem will “stimulate us to mentally regress back to that afternoon when we had that problem.”

Instead, ask your family members (or friends or roommates) about their days, and challenge yourself to be a good listener. Focusing on other people and their needs is a great way to get out of your own head.