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Russian
00:00:00
new audiobooks on our channel00:00:03
for free every week subscribe and00:00:06
click on the bell so as not to miss00:00:10
many of us often don’t have enough energy and00:00:13
time to study ourselves, it seems like00:00:16
you’re writing schedules, making a plan, but at the same time you00:00:19
still don’t have time to do anything, how to00:00:22
learn to plan everything and manage what00:00:24
you need to be cheerful, full of strength and00:00:27
energy, what00:00:30
planning tools are the most effective and what they00:00:32
can give us in this book, we have collected00:00:35
all the stages of successful planning. After00:00:37
listening to it, you will learn what to start the day,00:00:41
how to properly distribute your time and00:00:43
where to get energy for all planned00:00:46
tasks chapter 1 what does a habit begin?00:00:51
You know the state when you00:00:54
get up in the morning and are ready to move mountains, you are cheerful00:00:58
and cheerful,00:00:59
you are in a good mood, ready00:01:01
to do a thousand things, it’s a pity that the energy00:01:04
that overwhelms you in the morning is like00:01:07
water in a kettle, at first you slowly00:01:09
warm up and then everything00:01:11
disappears somewhere as if it turns into steam00:01:13
when the water boils, people familiar00:01:17
to many people often don’t even think about00:01:19
why it happens this way, they live,00:01:23
work, but at the same time they don’t have time to do anything00:01:26
and get very tired. There are a few tips00:01:29
that we are ready to share with you00:01:31
so that your morning is truly00:01:33
productive and so first a question00:01:36
that we will try to answer: where do we00:01:38
get the energy to move forward?00:01:42
Very often, many modern people00:01:44
living in big cities suffer from a00:01:47
lack of strength, apathy, depression,00:01:50
it seems that there is no energy not only to00:01:52
get up and drink coffee, but movement00:01:55
in general, and this is where the question arises00:01:58
where to get energy for life00:02:00
there are four sources of energy00:02:04
physical emotional spiritual00:02:07
intellectual to the physical source of00:02:11
energy we can include systems of00:02:13
proper breathing and nutrition water00:02:15
physical activity sleep and yoga for00:02:19
comparison we can take this example00:02:21
imagine a car at the wheel with the00:02:24
driver sitting in the back seat00:02:26
passenger driver rare excuse me00:02:29
slob he doesn't look after the car well he00:02:32
fills it with low-quality gasoline00:02:34
doesn't undergo maintenance00:02:37
the driver constantly brags and00:02:39
tells his friends stories00:02:41
that never happened to him in00:02:43
reality because of poor handling the00:02:45
car constantly breaks down the driver00:02:49
always wants to prove to everyone that he the car is of the00:02:51
highest quality and all00:02:54
the people around him are worse than him, you will probably be surprised by00:02:57
such a strange example, but if00:02:59
you imagine that the car is your body, the00:03:01
engine of the car is your emotions, the driver is00:03:04
your brain, and the passenger who sits in the00:03:06
back seat and does not take part in the00:03:09
processes is your spiritual essence, then you will immediately00:03:12
understand what do we mean if you00:03:14
begin the global process of00:03:16
changing your life, then it is best to00:03:19
start with fixing the car, that is, putting00:03:22
your body in order, at the same time we00:03:25
will fix the engine of the car of his00:03:27
emotions, positive thinking is a direct00:03:30
path to healthy emotions, it is with their00:03:33
help that movement in the right direction will begin00:03:35
direction when your intellect00:03:38
learns to control your body and00:03:40
emotions, then it will begin to fulfill its00:03:43
direct function, you will become a00:03:45
more spiritual person,00:03:47
your life will be filled with meaning,00:03:50
let's look at this from a00:03:52
psychological point of view, you have difficulty in the business00:03:55
you are doing, so maybe you are00:03:58
busy with the wrong thing an00:04:01
old parable comes to mind, which accurately reflects the00:04:03
essence of what we are telling you now:00:04:06
a man watched three men00:04:08
who carried heavy stones 1 did everything00:04:12
slowly, he was angry at the world around him and00:04:15
tried to just waste his time, the00:04:17
second did the work fussily and00:04:20
in a hurry, his eyes sparkled with greedy00:04:23
brilliance and the third one was just doing his00:04:25
job, but at the same time he looked so00:04:28
spiritual00:04:30
and he was so pleased with the process that it was00:04:32
very noticeable when00:04:34
the observer asked what they were doing, the00:04:37
first ones rudely replied that they were just00:04:39
carrying stones 2 were making money and the00:04:43
third one said that the temple of God is being built00:04:46
by the process of work that spiritualizes you,00:04:49
will bring you moral satisfaction00:04:51
and will give you energy and strength to move00:04:54
forward,00:04:55
first of all, I would like you to remember00:04:59
that each of us needs a unique00:05:01
approach, the framework in which we put ourselves00:05:04
is our own framework and nothing00:05:07
will stop you expand them00:05:09
everything in life depends only on you, a00:05:12
person creates himself and the reality around him,00:05:17
we can take metal and forge a sword or00:05:20
bake dough, what result00:05:23
you get depends only on you, let’s take00:05:27
two girls as an example, both of them want00:05:29
a dress, but one decides to sew it she00:05:32
buys the threads herself and the other00:05:35
buys them ready-made, in any case00:05:37
it will be a personal choice, each of them you00:05:41
create and build the world around you,00:05:44
the main thing to remember is this when00:05:46
you are trying to manage everything,00:05:49
do not forget to subscribe to the channel so as00:05:52
not to miss new items chapter 2 about the importance of00:05:56
exercise physiology breathing sleep00:06:00
running to health we have already found out four00:06:05
important aspects on the basis of which we00:06:07
will build our productive mornings00:06:10
we start with physical training many books have00:06:12
already been written about the benefits of physical education00:06:15
but how playing sports00:06:18
will help you become more focused and00:06:20
manage everything now we will tell you in more detail let’s00:06:24
start with banal truths movement is00:06:27
life, it is movement that contributes to00:06:30
development and health, everything in the human body is00:06:33
designed for a person to00:06:35
move and is intended for this if we00:06:39
leave our muscles without movement,00:06:41
they will soon atrophy, we should not00:06:44
rush headlong into the pool and suddenly00:06:46
begin strong physical00:06:48
activity especially if00:06:50
you spend most of your time in an office chair,00:06:53
start with walking, first try to00:06:56
walk from home to work, or00:06:59
at least get off one stop early,00:07:02
you can also take an evening promenade, the00:07:05
main and main rule is you should00:07:08
feel that your muscles are getting used to the00:07:11
new loads then you can00:07:13
gradually increase them then you can00:07:16
move on to back what is running useful for firstly00:07:19
while running and we accelerate our blood00:07:22
it moves much faster improving00:07:25
biosynthesis in cells proper breathing00:07:27
helps remove unnecessary substances from the00:07:30
body00:07:31
we’ll tell you a little more about the benefits of00:07:34
jogging and so remember the old Soviet00:07:37
propaganda posters with the inscription run against a00:07:40
heart attack so this statement is00:07:43
100 percent true light jogging has a00:07:45
very good effect on the nervous system and00:07:48
also on the endocrine system what is the best place to00:07:51
start jogging get up half an hour00:07:54
earlier take a contrast shower and00:07:56
tune in to what you are going to do now00:07:59
pay attention for the clothes you00:08:02
will run in, they should be comfortable but00:08:05
not restrict your movements, you don’t have to00:08:08
buy yourself a super uniform and shoes,00:08:10
the main criterion is that you should00:08:12
adhere to the comfort in your clothes,00:08:15
believe me, in sneakers for 4000 you will00:08:18
run exactly the same as for 500 rubles,00:08:21
unless of course for this money you will be able to00:08:23
find quality ones with good00:08:25
shock absorption00:08:26
dress for the weather if it is00:08:29
drizzling outside this is not a reason to postpone00:08:31
your run just throw on a light windbreaker00:08:34
and what else is the benefit of a beck with the right00:08:38
rhythm of jogging your pituitary gland will00:08:40
work in an enhanced mode and00:08:42
produce endorphins these are hormones00:08:44
happiness that causes a feeling of an00:08:47
incredible surge of energy precisely due00:08:50
to these hormones, for the first few00:08:52
hours you will not feel pain in the muscles,00:08:55
do not overuse it with running, first,00:08:58
jog a short distance,00:09:01
for example, around your house or in the park00:09:04
while jogging, it is important to monitor your00:09:07
breathing, we will establish the basic rules that you00:09:10
need to take away from all of the above,00:09:13
we run or walk at least 2 times a00:09:16
week, if possible, do00:09:19
it more often speaking about running, I would like to mention00:09:22
another interesting point:00:09:25
British scientists have proven the fact that00:09:27
running influences brain activity; it00:09:29
turns out that while jogging, our brain00:09:32
is engaged and activates all areas of the00:09:35
brain and all muscle groups, blood begins00:09:38
to move through the veins and blood vessels faster and00:09:40
brain activity improves. It has been proven00:09:44
that people who run regularly00:09:46
achieve their goals more often,00:09:49
think more logically, and are more successful in their career.00:09:52
American scientists came to this conclusion;00:09:54
they conducted a survey among00:09:57
senior managers several00:10:00
large companies and found out that00:10:02
they began to achieve results after they00:10:04
started jogging,00:10:07
if there is no opportunity to run or walk, let’s00:10:10
say you live in a residential area00:10:12
without a park, then be sure to do00:10:14
morning exercises at home; morning00:10:17
physical activity puts you in a good00:10:19
mood for the whole day; in addition, you00:10:22
you can choose exercises00:10:24
that will help you lose weight, if at the00:10:27
rest of the day there is no00:10:29
opportunity to do a full00:10:31
workout, then it’s a sin to waste time in the morning, we00:10:34
offer you an example of morning00:10:36
exercises, you can do it to the00:10:39
music or in silence, as you00:10:41
prefer, the00:10:42
starting position is standing, feet00:10:46
shoulder-width apart, hands on the belt slow tilts of the00:10:49
head to the left to the right forward back if the00:10:54
vestibular system is weak then do not00:10:56
close your eyes you may feel dizzy00:10:58
from the starting position standing heels00:11:02
together toes apart arms along the body00:11:04
raise your straight arms up stretch00:11:08
for two counts make a short delay00:11:11
and lower down for two counts00:11:14
try to stand up while pulling up on your00:11:16
toes and freeze while maintaining your balance, then00:11:19
bend your torso to the00:11:22
sides from the starting position, standing with your feet00:11:26
wider than your shoulders, hands on your belt,00:11:28
lean two counts to the left, two00:11:31
counts to the right, bends can be further00:11:33
strengthened by moving your arms, that is,00:11:36
when bending to the left, stretch with your right hand00:11:39
when bending to the right left00:11:42
twisting the legs wider than the shoulders arms in front of the00:11:46
chest in a lock elbows to the sides at shoulder level00:11:50
alternately perform turns00:11:52
left and right if the place of the arms to the00:11:56
sides parallel to the floor allows, clench the fingers00:11:58
into a fist so the amplitude of the movement will be00:12:01
greater then sit on the floor legs to the00:12:04
sides perform alternate bending to the00:12:07
right leg to the left and in the middle, do00:12:11
not bend your knees if possible, but do not00:12:14
bend over forcefully, as00:12:16
stretching allows, do so, move00:12:19
slowly in 4 counts left and right00:12:22
in the middle, straight00:12:24
ahead, then an exercise for the whole body, which00:12:27
is called a soldier’s spring,00:12:30
starting position, standing, feet wide00:12:33
shoulders arms along the body00:12:35
for a count of one arms forward up bend00:12:39
back look up for a count of two lean00:12:43
forward trying not to bend your knees with your hands00:12:45
if possible touch the floor for a count of 300:12:49
squat down on your entire foot while holding your back with your00:12:52
arms straight forward for a count of four00:12:55
return to the starting position00:12:57
the exercise needs to be done Quite00:13:00
dynamically and actively moving from one00:13:03
position to another,00:13:05
do a press exercise lying on your00:13:08
back, hands behind your head, legs bent at the00:13:10
knees, you can keep them suspended, you can00:13:13
rest your feet on the floor or a wall from00:13:16
this position, lift your torso00:13:18
up, perform as many repetitions as00:13:22
you can, but not until complete failure and it00:13:25
will be very useful to do a push-up in the morning,00:13:28
take a push-up while lying down, bend your arms, touch the00:13:31
floor with your chest, keep your torso straight,00:13:34
straightening your arms, return to the starting00:13:37
position, you can do it on your fingers or on your00:13:39
fists, but not to the point of muscle failure and not00:13:42
at speed; at the end, do an00:13:45
exercise to restore breathing00:13:48
while standing feet shoulder-width apart arms along00:13:51
the body slowly raise your arms up through your sides00:13:54
inhaling slowly00:13:56
lowering down exhaling00:13:59
if you are interested in yoga then a sun salutation or surya namaskara00:14:02
complex can be a very good start to the day,00:14:07
as yoga adherents say, this is00:14:10
a sequence of asanas, the yoga position is00:14:12
very good for health,00:14:14
it is helps improve digestion00:14:17
improves blood circulation burns excess00:14:20
calories increases the body's endurance00:14:23
reducing feelings of restlessness and anxiety00:14:26
improves flexibility and so let's get started with00:14:30
the complex we will give the00:14:32
translated name of the yoga position without00:14:34
using special terminology00:14:37
mountain pose stand straight with your00:14:41
feet so that the outer edges are00:14:43
parallel to each other thumbs00:14:46
heels touching slightly apart00:14:48
gently stretch your arms along the sides palms00:14:52
look forward relax your shoulders00:14:55
posture of arms extended00:14:59
upward while inhaling raise your straight arms up and join your00:15:01
palms tilt your head back and00:15:04
look at your thumbs if00:15:07
you have a stiff shoulder girdle spread your00:15:10
palms and look straight ahead00:15:13
tilt forward from a standing position as you00:15:17
exhale, bend forward and lower your00:15:19
palms to the floor if you feel pressure in the00:15:23
lower back, bend your knees00:15:25
place your palms on a brick if00:15:28
you can’t reach the floor with your hands, relax your neck00:15:31
imagine that your head is an extension of00:15:33
your spine00:15:35
let it tend to the floor under the force of its00:15:37
own gravity. bend forward00:15:40
from a standing position as you inhale, press your00:15:44
fingertips to the floor, straighten your00:15:47
elbows and raise your body,00:15:50
stretch your spine along the entire length and00:15:52
lengthen the front surface of your body, staff pose00:15:56
on four supports, exhale, bend your00:16:01
knees, press your palms to the00:16:04
floor and jump into the pose staff00:16:07
on four supports,00:16:09
keep your body parallel to the floor,00:16:11
move your shoulders up from the floor and back from00:16:15
your head, lift your hips up to the ceiling,00:16:19
point your tailbone towards your heels so that the lower back does00:16:22
not sag, remove the lower00:16:24
ribs from the floor, look down or in front of00:16:28
you if you cannot hold the00:16:30
pose, lower your knees to the floor with over time,00:16:34
you will become stronger and will be able to perform the00:16:36
full version of the asana,00:16:39
upward-facing dog pose, while inhaling,00:16:42
straighten your arms and enter the upward-facing dog pose,00:16:44
lifting your chest up, press the insteps of your00:16:48
feet to the floor, intensively00:16:51
stretch your legs, point your tailbone to your00:16:54
heels and push the front00:16:56
surface of your thighs up to the ceiling,00:16:59
move away shoulders from the head look straight00:17:02
ahead or slightly higher downward-facing00:17:05
dog pose as you exhale00:17:09
enter into downward-facing dog pose00:17:12
widen your palms and soles00:17:14
push off the floor with your hands and move the00:17:17
front of your thighs back toward the wall00:17:19
behind you imagine that your core is a00:17:23
rubber band attached to your arms and00:17:25
legs that you want to stretch,00:17:27
hold in the pose for 5 cycles of breathing while00:17:30
inhaling, jump into the floor, bend00:17:33
forward while standing, lengthen the spine,00:17:36
trying to bend in the thoracic region as you00:17:39
exhale, lower yourself into a forward bend while standing,00:17:42
completely relax your back, pull your00:17:45
kneecaps up, lift00:17:47
your sit bones to the ceiling, inhale,00:17:51
raise your arms stretch up from00:17:54
the feet to the tips of the fingers as you exhale00:17:57
return to the mountain pose observe the00:18:00
breathing and sensations in the body00:18:04
light breathing00:18:05
in general the respiratory system needs to be told in00:18:08
more detail you all know that00:18:11
human life begins with a sigh00:18:14
and ends as soon as a person00:18:16
stops breathing this is the most important thing and an00:18:19
important human need, what is important00:18:22
for breathing when we breathe correctly, our00:18:25
brain is saturated with oxygen and begins to00:18:28
work 20 percent more efficiently,00:18:31
many people are familiar with the feeling when00:18:33
severe headaches arise after, but honestly, the00:18:36
reason for this is a lack of oxygen, your00:18:40
pillow is not the right shape for you, you sleep00:18:42
in an uncomfortable position you have difficulty00:18:45
breathing through your nose,00:18:47
all this is the cause of migraines and bad00:18:49
mood and as a result of low00:18:51
product Nastya there are many00:18:54
breathing practices we will tell you about the00:18:56
most effective the00:18:57
first technique comes from America it is00:19:00
included in most health00:19:02
systems developed by American00:19:04
doctors you will spend00:19:07
only 10 minutes a day on this technique but if you00:19:10
follow the recommendations for at least00:19:12
a month, then obvious results will not00:19:15
keep you waiting for the basics of the technique:00:19:17
sit in a position that is comfortable for you,00:19:20
relax, shoulders should be00:19:22
straightened, head lowered on the chest,00:19:25
make sure that there is no00:19:27
tension,00:19:28
inhale through the nose, first fill the00:19:31
stomach with air, then the chest to yourself slowly00:19:34
count to 5, exhale slightly holding your00:19:38
breath, repeat exercise 3 4 times at least00:19:41
three approaches a day, such breathing00:19:44
exercises are good to do in the morning before00:19:47
important meetings and, in general, just to00:19:49
relieve stress after hard00:19:51
working days00:19:53
2 effective breathing technique came to00:19:56
us from the east and and most often used00:19:59
in martial arts, this00:20:01
breathing technique is called00:20:04
ibuki, a significant difference from previous00:20:07
gymnastics, speed, the essence of the technique is a00:20:10
slow deep breath and a sharp exhalation,00:20:13
first inhale through the nose and also00:20:17
exhale a second time, slowly inhale through00:20:20
the mouth and exhale just as sharply in00:20:23
modern martial arts,00:20:25
breathing exercises help00:20:27
achieve a higher level of00:20:29
concentration, this breathing training is00:20:32
best done while standing but in a completely00:20:34
relaxed position;00:20:36
regular practice of this breathing00:20:38
technique will allow you to better00:20:40
concentrate attention and improve00:20:42
cerebral circulation;00:20:44
this type of gymnastics is very good to00:20:46
practice before starting jogging;00:20:49
it is also performed several times a00:20:51
day, but at least three00:20:54
this type of breathing exercises is already for00:20:57
advanced gurus, if you have not00:21:00
practiced proper breathing before, it would00:21:03
be better to start with something easier, take00:21:06
two deep breaths, then hold00:21:09
your breath to yourself, count slowly to00:21:11
five and exhale, then breathe so00:21:14
sharply, inhale, exhale for a minute00:21:18
I would like to draw your attention to00:21:20
another type of breathing exercises,00:21:22
which is also quite effective and is00:21:25
best done in the morning, starting with it throughout the00:21:28
day you will definitely feel00:21:31
more energetic and so stand in a position that is comfortable for00:21:34
you, lower your arms along00:21:37
your body, head rests freely on your chest,00:21:40
shoulders straight lines, take a deep breath,00:21:43
exhale slowly, repeat the exercise00:21:45
no more than 5 times, you may feel00:21:49
dizzy if you’re not used to it, then you can00:21:51
start your morning routine.00:21:53
This breathing exercise is00:21:56
especially good if you are planning to00:21:58
walk or run. We00:22:00
told you about proper breathing00:22:02
just so you can start with them.00:22:05
morning jogging or walking00:22:08
healthy sleep we told you about00:22:12
proper breathing00:22:13
and physical activity that is00:22:15
optimal for a person who wants to00:22:17
do everything and what else you need to pay00:22:20
attention to in order to be collected and00:22:23
manage everything now we will talk about sleep at night00:22:27
this is the time of day when we should00:22:29
rest why exactly sleep plays such an00:22:32
important role the body needs rest in00:22:35
order to work productively you00:22:38
must sleep well it is in sleep that the00:22:42
energy we have lost is restored heal the body many of00:22:46
you 5 remember the joke incorrectly you get enough00:22:49
sleep where I get enough sleep and most00:22:52
likely many of you are familiar with the situation00:22:54
when you lie down you can't sleep for a long time, you00:22:57
can't sleep, it's stuffy,00:22:59
it's cold, not comfortable clothes are too00:23:02
light or, on the contrary, a heavy blanket or the00:23:05
wrong bedding, as a result,00:23:08
you get up in the morning broken, there's no way to00:23:10
have time, everything is planned, here are some00:23:13
practical tips on what you need to do to00:23:15
sleep and get enough sleep00:23:18
first the rule of healthy sleep is fresh00:23:21
air in the room before going to bed,00:23:23
regardless of the time of year,00:23:25
ventilate the room the00:23:28
air temperature should be comfortable you00:23:30
should not be hot or cold for sleep,00:23:33
choose only comfortable things, if it is00:23:35
convenient to sleep naked, then sleep and because it00:23:38
is convenient, choose00:23:40
bedding according to the weather if This summer, it’s00:23:43
better to cover yourself with a terry or beige00:23:46
sheet, and in winter, with a blanket or a warm00:23:49
blanket, it’s best to choose an00:23:51
orthopedic pillow so that sleeping on it is00:23:54
comfortable, don’t watch TV before bed,00:23:56
remember Professor00:23:58
Preobrazhensky00:23:59
from Mikhail Bulgakov’s story The00:24:01
Heart of a Dog, don’t read Soviet newspapers before dinner,00:24:04
because there are no others so00:24:07
don’t read anything, it’s the same story with TV,00:24:10
if you want to watch something,00:24:13
opt for a calm00:24:15
film about the life of animals or a good00:24:17
comet, don’t drink tea before bed, tea like00:24:20
coffee, a morning drink at night, it’s00:24:23
best to drink a glass of warm kefir water00:24:26
or not sweet compote, it has a00:24:29
tonic effect, so you00:24:31
risk spending the night without sleep, don’t eat00:24:34
at night, the last meal should be00:24:37
three hours before bedtime, you will now decide that00:24:40
this is a book with health tips, they are00:24:42
benefits for those who want to become00:24:44
more effective, but this is not so your00:24:47
productivity is several00:24:48
components, including healthy sleep00:24:51
with a heavy stomach, it’s always difficult to00:24:54
do something, it’s not for nothing that experienced Soviet doctors00:24:57
said cold, hunger and peace and you00:25:00
will live a hundred years, let’s continue our story00:25:03
about what you need to do to be00:25:06
healthy and therefore effective next00:25:09
the point that I would like to talk about00:25:11
is nutrition,00:25:15
energy breakfast, what we eat has been00:25:18
written and told, a lot of important00:25:21
part of your productive morning00:25:24
will be breakfast in general, food or what we00:25:27
eat will always determine what00:25:30
mood we will be in;00:25:32
proper nutrition will increase the quality00:25:34
of our life Faina Ranevskaya said that a00:25:37
person digs his own grave with his teeth and this is00:25:40
true if the diet is00:25:42
incorrect,00:25:44
let’s take a closer look at what00:25:46
we eat and what we need to eat for breakfast00:25:49
to get a boost of energy for the whole00:25:51
day, our food is products consisting of00:25:55
proteins, fats and carbohydrates, traditionally00:25:58
considered that our diet should00:26:00
include as much protein food as possible00:26:03
and as little fatty food as possible what is00:26:06
the truth you know there is00:26:08
a myth imposed by advertising about the extreme harm of00:26:11
cholesterol00:26:12
in excess quantities it can00:26:14
cause damage to the body00:26:16
healthy, well-absorbed cholesterol00:26:19
is found in chicken eggs00:26:21
your breakfast should consist of cereal00:26:24
is better if it is oatmeal or00:26:26
muesli your drinks in the morning are tea or coffee00:26:29
but try to avoid sweets00:26:32
chocolate except for bitter chocolate your00:26:35
fierce enemy why we decided to declare00:26:37
war on chocolates you have never00:26:40
noticed that after a small piece of00:26:42
sweets you feel an unprecedented rise in00:26:45
energy but this the surge soon00:26:47
ends and you become drowsy, you00:26:50
begin to consume liters of coffee and00:26:53
eat chocolate again and again, this is precisely its00:26:56
insidiousness; pay great attention00:26:59
to the combination of foods; one part of00:27:01
the food is digested more slowly, the other00:27:04
faster; there are several principles that you00:27:07
need to follow when choosing your breakfast;00:27:09
eat proteins and carbohydrates separately It’s00:27:12
better to eat fruit separately, too,00:27:15
you should leave the table a little hungry,00:27:18
remember that during the day you need to00:27:21
consume at least two liters of00:27:22
liquid and do not wash down your food with00:27:25
plenty of water, this is what00:27:28
nutritionist Arlans, the author of the book Eat00:27:31
and Lose Weight for Busy People, writes about breakfast. The breakfast of a busy00:27:34
person should be carbon-rich00:27:36
carbohydrates are a source of energy for the whole00:27:39
day the basis of a dietary breakfast00:27:42
baked goods vegetables and fruits cheese and00:27:45
cottage cheese these are the ideal morning products in00:27:49
Latin American TV series you may00:27:51
have seen how the hero eats an avocado in the morning,00:27:53
picking out the pulp with a spoon directly from half the00:27:56
fruit it looks aesthetically pleasing and00:27:58
appetizing plus a glass freshly squeezed00:28:01
citrus juice with a slice of lime and any00:28:04
business woman will feel like an00:28:06
exotic beauty from the Cote d'Azur in the morning,00:28:08
and what else is needed to00:28:11
recharge with positivity for the whole working00:28:13
day? True, cereals for breakfast are00:28:17
only good if you love them, if you hate00:28:19
any cereals with childhood, do not force00:28:22
your body, it will not bring any benefits,00:28:24
no00:28:25
recipe for oatmeal porridge without cooking,00:28:28
take 50 grams of fresh or00:28:31
frozen berries, this is about two00:28:33
tablespoons, rinse the berries and if they are00:28:36
frozen, leave them at room00:28:38
temperature so that you00:28:41
can cut large berries or mash small ones00:28:44
like sea buckthorn leave the berries whole,00:28:47
pour into a portioned cup, add00:28:50
warmed cream or half a glass of milk,00:28:52
season with cinnamon to taste, leave00:28:55
to brew for 30 minutes, the porridge is ready,00:28:59
the ideal dietary breakfast, croutons with00:29:01
jam, when preparing croutons, do not00:29:04
use butter at all or take a00:29:06
very small amount of it, as00:29:09
for liquid, it is a big mistake00:29:11
to wash it down tomorrow, coffee or tea, water00:29:14
should enter the body separately,00:29:16
drink a glass of water 30 minutes before the00:29:18
first breakfast, you can add00:29:21
lemon juice to the water, replace plain water with00:29:23
mineral water, this helps cleanse the00:29:26
body, take the00:29:27
next portion of liquid after00:29:30
40 50 minutes if the first breakfast, you can,00:29:33
for example, drink a cup coffee or00:29:36
green tea as soon as I go to the office,00:29:38
the main thing is not to drink anything, do not snack;00:29:41
portions for the first breakfast should be00:29:44
limited; remember that you still have00:29:47
lunch; break breakfast into two meals; it is00:29:50
very important to first have a snack at00:29:53
home and then three to four hours later at00:29:55
work lunch is a lifesaver for00:29:58
busy people; mornings at work are usually00:30:01
full of activities and meetings because, as00:30:03
scientists have proven, it is the morning hours in00:30:06
terms of work that are most productive; the brain is00:30:09
not burdened with small daily00:30:11
issues and is ready to solve global00:30:13
problems;00:30:14
having breakfast before work, by 11 o’clock you00:30:17
already feel slight discomfort00:30:19
the body needs nourishment, under no00:30:22
circumstances ignore these calls, otherwise00:30:25
you will eat more at lunch and00:30:27
less nutrients will be absorbed; besides, let’s00:30:30
say that in the morning, it is after breakfast that,00:30:32
according to natural laws, the00:30:34
natural cleansing of the body occurs, so00:30:37
lunch is completely justified purely00:30:39
psychologically; it replenishes lost00:30:41
harmful second breakfast can be only00:30:44
if you spend it in a00:30:46
cafe during a business meeting;00:30:49
food consumption is included in business negotiations; in general, you00:30:51
should avoid the maximum; take a00:30:54
glass of water or coffee if your counterpart00:30:57
orders at least the entire menu; refrain if the00:31:00
intrusive interlocutor asks if00:31:03
you have lost your appetite, which of course is00:31:05
extremely tactless just politely00:31:07
answer that you are following a diet in our00:31:10
time, it is familiar and understandable to those around you;00:31:12
spend lunch in a calm atmosphere;00:31:14
spend 15-20 minutes exclusively on00:31:18
eating for lunch; you can easily00:31:20
afford your favorite buns; or rather,00:31:23
one single bun + fruit; the00:31:27
lowest-calorie fruit; pear; pear; it00:31:30
also helps with mild00:31:32
indigestion in a pear 31 calories per 10000:31:35
grams plum on the contrary weakens it 4200:31:39
calories in an apple 47 calories per 10000:31:42
grams in a banana as many as 60 calories nuts are good in00:31:46
the morning but under no circumstances should you00:31:48
eat nuts on an empty stomach00:31:50
because it is not yet ready for digestion,00:31:53
listen to these tips by Carl Alonso00:31:56
and in just a couple of weeks you00:31:58
will feel that your digestion has improved, your00:32:01
mood has improved, your appearance has become more00:32:03
cheerful and fresh, provided, of course, that00:32:06
you do not fill up on unhealthy00:32:08
foods for dinner. At the end of the chapter, a few00:32:11
words about how In the end,00:32:13
your morning productive schedule should look like:00:32:15
getting up in the morning, don’t jump out of00:32:19
bed right away, let yourself lie down for00:32:21
another five minutes, relax, think about the00:32:24
day ahead, then breathing00:32:27
exercises, washing and jogging or walking,00:32:30
depending on what you chose, then00:32:32
water procedures are best if it00:32:35
is contrasting shower then breakfast there are00:32:38
a few basic rules that you need to00:32:41
learn if you want to become a truly00:32:43
productive person never00:32:46
solve work issues while you are at home00:32:48
phone work papers I will wait until the office00:32:51
and most importantly your work problems00:32:54
should remain outside the door after00:32:57
you return home chapter three goal00:33:01
and plan the basis of the day of the year of your whole life00:33:06
in the first two chapters we told you00:33:08
about very important things00:33:10
all the rules of success are the steps by00:33:13
which you rise to the top,00:33:16
yes you can jump from step to00:33:18
step, but most often it is the00:33:21
step that you jumped over that00:33:24
you need to start any path you need to00:33:27
organize yourself until you teach00:33:29
yourself and your body to eat, drink, sleep and00:33:32
breathe correctly, you will get00:33:35
tired quickly and all further work is00:33:37
useless, this is a futile task,00:33:41
but if you succeeded in all of the above,00:33:44
then we can safely move on, it all00:33:47
starts with the goal you had in mind you00:33:51
want to have time or get things done during the day00:33:53
what barriers we go through on the way to00:33:56
our goal what often prevents us00:33:58
is laziness you don’t want anything00:34:01
you have no inspiration your life00:34:04
seems like a continuous routine don’t be afraid to00:34:07
dream and set global goals then00:34:10
life will definitely become more interesting and brighter00:34:13
Believe me, the work will go much00:34:16
more efficiently if you have real00:34:18
motivation, after you set00:34:21
yourself a goal, you will have a plan to achieve it,00:34:25
having a dream always changes people,00:34:28
remember, for example, Henry Ford or Steve00:34:31
Jobs, are they obsessed with their ideas,00:34:34
we would hardly see the products now their00:34:37
work, never be afraid of anything, otherwise you00:34:41
will constantly restrain yourself, often the00:34:45
fear of00:34:47
public opinion prevents you from achieving everything that is planned, never be afraid of00:34:50
what those around you will say about you, it00:34:52
doesn’t matter to those close to me, but most often they don’t00:34:56
like precisely those people who want00:34:57
to stand out from the crowd. It’s00:35:05
not bad to develop useful habits from your comfort zone, but if you always act according to the00:35:07
usual pattern, you will always00:35:10
come to the same result.00:35:13
movement, life and not only in the literal00:35:15
sense of the word movement,00:35:18
remember the Russian proverb until thunder00:35:21
strikes, a man crosses himself;00:35:23
self-development is very possible the same00:35:26
situation,00:35:27
if everything is fine with you and there are no difficulties,00:35:30
then you won’t be able to start anything; your00:35:34
usual way of life has already sucked you in00:35:36
like a swamp, but the comfort zone is a00:35:39
conscious choice of more than half of00:35:41
humanity; isn’t this the answer00:35:44
to the question why only a few find themselves at the pinnacle of success?00:35:49
be a leader, what does this have to do with00:35:52
many of you, we often watch films00:35:55
that show rich and successful00:35:56
people, as a rule, the films do not depict00:36:00
how they work because00:36:02
we see them all in time only as a millionaire and00:36:05
ride on expensive cars or00:36:07
snow-white yachts with long legs00:36:09
blondes, but behind this success there is a00:36:12
huge amount of work and, above all, on yourself, the00:36:15
whole secret is that many00:36:17
millionaires who have achieved wealth and success00:36:19
themselves have leadership skills. What00:36:23
qualities should a leader develop in himself?00:36:26
First of all, your behavior as the leader of the pack is00:36:30
always distinguished by the ability to build a00:36:33
suitable line of behavior under a certain00:36:35
situation and first of all, a leader must00:36:39
learn to manage himself; this is00:36:41
important; in addition, you must be able to00:36:44
understand and feel the people with whom you00:36:46
work and communicate;00:36:49
you must motivate them and influence00:36:51
them; non-00:36:52
standard thinking is also one of the00:36:55
important leadership qualities; for example, you00:36:58
must understand what tasks It’s best00:37:00
to delegate and which ones will be more effective00:37:03
to do on your own, where to start first,00:37:06
buy yourself a working00:37:08
tool for planning,00:37:10
approach this with all00:37:12
responsibility,00:37:13
buy a nice notebook in00:37:15
which you will write down your plans for the00:37:17
day and a pen, and so you should always00:37:20
have a goal for the day for a week for a month for00:37:24
a year as long as you write more than once what you want to00:37:26
achieve, things won’t start moving how to00:37:30
understand what your goal is, here are some00:37:33
practical recommendations given by the author of the00:37:35
book life management, the art of00:37:38
managing your life and Nissa al Insan00:37:41
answer the following questions in writing00:37:44
what is my the most important goal in life,00:37:47
how does having this goal affect me, am00:37:51
I moving towards my goal, what00:37:54
prevents me from getting closer to achieving it, what do00:37:57
I need to do00:38:00
to get closer to achieving my goal,00:38:04
what skills, knowledge and abilities do00:38:07
I need to implement my plans,00:38:10
what can I do take now on the path to00:38:13
the maximum in life or the main goals00:38:16
my first five steps, and so in front of you the00:38:20
essays of your own life, the answers00:38:23
to the questions of the first paragraph will help you00:38:25
figure out whether the goal that00:38:27
you set for yourself is really what you00:38:30
sincerely want,00:38:31
you will agree, because if you have a strong desire to00:38:34
achieve something, or a person experiences00:38:36
positive emotions, is full of energy, is00:38:39
open to new things and changes only for the better,00:38:43
if you answered that your goals00:38:46
only cause you negativity and do not make you00:38:48
happier, and even vice versa, then you need to00:38:51
go back to the first step of the00:38:54
life management strategy, try to be00:38:57
alone with yourself, be be extremely honest00:39:00
and think about this choice or the00:39:03
path imposed by stereotypes imposed by upbringing00:39:06
until you remove the barriers of00:39:08
ignorance of other people’s opinions and fears in front of you, you00:39:12
will not be able to begin successful00:39:14
life planning. Answers to the second00:39:16
question will help to identify what is preventing you from getting00:39:19
closer to achieving your goal, your00:39:22
physical and emotional state health00:39:25
financial situation00:39:26
education communication with others00:39:29
the main thing at this stage is to understand the00:39:32
problematic aspects of life to identify those00:39:34
gaps that cannot be closed your eyes00:39:37
answers to 3 4 questions will tell00:39:41
you the intermediate goals you need00:39:43
steps what you need to do find out what you need to00:39:47
learn where to go with whom to establish00:39:50
communication and much more00:39:52
all that remains for you is to turn this00:39:55
set of countless tasks into a thoughtful00:39:57
plan with a set time frame00:40:00
those five first steps that you00:40:03
can already take now should be at the00:40:05
very beginning of your planning the first00:40:08
positive results will be a good00:40:11
motivation on the way to achieving the goal and00:40:13
success in essence in front of you is no longer a00:40:16
free-form essay, but an00:40:19
action plan at this stage, you need to00:40:21
prioritize and00:40:23
sequence the implementation of00:40:25
certain tasks,00:40:26
continue to visualize the course of action00:40:29
using diagrams of collages of drawings in00:40:32
which the upcoming tasks will be00:40:34
clearly stated in the palm of your hand, the goal and00:40:37
action plan on paper will make the result00:40:39
the most productive about achievement will be00:40:42
much more advantageous than those who tried00:40:45
to keep everything in their heads00:40:47
in order to act you always need to be00:40:49
sure that you are doing this is important have00:40:52
you ever met a successful00:40:54
person who did not know where he was00:40:57
and what your inner doing I am your00:41:01
strength to move forward without00:41:04
self-confidence in your capabilities and abilities,00:41:06
you will not be able to move forward a single00:41:09
step, no matter where you started, there are00:41:12
examples of rich and successful people who00:41:14
made a career and earned millions00:41:17
by starting to work as a pizza delivery boy or a00:41:19
dishwasher,00:41:21
for example, millionaire Brian Tracy00:41:23
began to build a successful career00:41:26
being not in the most promising00:41:28
position of a difficult teenager with00:41:30
a criminal record, but now he is a famous00:41:33
business coach, entrepreneur,00:41:35
earning millions, always get out of your00:41:38
comfort zone, no matter what you know00:41:41
at the current time, bears in00:41:44
church are taught to ride a bicycle, let alone00:41:46
for As a person, nothing is00:41:49
impossible, all the processes in which you00:41:51
will be involved during training will give00:41:54
you useful experience and potential, only you00:41:57
set boundaries for yourself and your right to00:42:00
go beyond them, what steps you take00:42:03
to achieve success, you always explain in detail to00:42:07
yourself and to others what exactly you00:42:10
want, why this is important when your goal00:42:14
is clear only to you and you work alone;00:42:16
this will not give results soon, but00:42:18
imagine that you are working in a00:42:21
team; in this case, your task is00:42:23
to tell others about your goal; let’s00:42:26
remember Steve Jobs, he knew how to00:42:29
motivate and inspire his team; I00:42:31
always put ordinary tasks in person00:42:34
have a hand in every stage of the00:42:36
planned plan Jack Welch the famous00:42:39
American businessman00:42:40
built a powerful system of corporate00:42:43
values in the General Electric company00:42:44
which he literally saved from bankruptcy00:42:47
this system was based on constant00:42:50
changes in the company every now and then the00:42:53
rules of the game changed, so to speak, because as00:42:56
soon as a person gets used to playing in the00:42:58
comfort zone, his victory is already a matter of habit; you00:43:01
always imagine the end00:43:03
result of your work; this is an effective00:43:06
tool for getting results, and it does00:43:08
n’t matter whether you work alone00:43:12
or work in a team; always00:43:15
repeat what you want to get; here the00:43:17
old saying applies 100 percent00:43:21
if tell a pig 100 that she is a00:43:23
dog for the hundred and first time she will bark the more00:43:27
often you repeat and present00:43:30
your goal and stages on the way to00:43:32
achieving it, the fewer mistakes you will make00:43:36
Chapter 4 skills of an effective person the00:43:41
ability to competently plan your day and00:43:44
distribute tasks is a very important skill at the00:43:47
core Almost all modern00:43:49
time management systems are based on the Eisenhower matrix,00:43:54
the main essence of this technique is that Eisenhower00:43:57
proposed assessing the problem from both00:43:59
sides, the first parameter was urgency, the00:44:02
second the importance of the task,00:44:05
the more the result influences the00:44:07
activity, the more important the task is considered,00:44:10
urgency can be determined by00:44:12
how quickly the problem needs to be solved and00:44:15
how the completion of a task is related to the time00:44:17
that will be spent on it. From NHL we00:44:21
have identified the following types of tasks, we will name00:44:24
them in order of priority00:44:26
urgent and important urgent but not important important00:44:31
but not urgent not important and not urgent00:44:35
matters urgent important need to be classified as00:44:38
situations critical urgent problems00:44:40
work tough deadlines00:44:44
can be classified as important but not urgent00:44:47
planning of current and future tasks00:44:50
rest sleep training00:44:52
as urgent but unimportant you can include00:44:56
meeting things that in the future may00:44:59
become urgent and meeting00:45:02
we will include everything else in the last paragraph00:45:04
if you distribute tasks according to00:45:07
this principle as at least half of the things will be00:45:10
postponed for a while, all that will remain is00:45:12
what is really00:45:14
on fire, as they say, the next important00:45:17
planning tool will, oddly00:45:19
enough, be the ability to disconnect from work and00:45:22
relax properly; you00:45:23
cannot be in touch 24/7, 700:45:27
days a week00:45:28
if you didn’t have time to do something00:45:30
during working week, the deadline is still00:45:32
missed and the consequences will be felt in any case, an00:45:37
intense working week is always00:45:40
stressful and the weekend is given to us in order to00:45:42
abstract ourselves and move away from00:45:45
work problems, don’t do household00:45:48
chores, weekends yes it sounds strange, but what to00:45:51
do then and when to do it Do your household00:45:53
chores00:45:54
on weekdays and consider that this is also00:45:57
your work. It will be optimal if your00:46:01
household chores are included in your00:46:03
work plan, just like your work schedule.00:46:06
It would be better to devote the weekend to going to the00:46:08
theater, reading books or watching movies.00:46:11
Try to take a break from00:46:14
what worries you in your brain. everyday life, be00:46:17
sure to analyze what is happening to00:46:19
you; your task is to relate to people;00:46:22
analysis is an important part of your development;00:46:25
always wake up at the same time;00:46:28
it is important not to change some habits and not00:46:31
give yourself concessions;00:46:33
often many people try to sleep off on the00:46:35
weekend if you want to learn00:46:38
effective planning and become00:46:40
more If you are a truly effective person, then00:46:43
sleeping on a day off in the morning is not for you, take00:46:46
this time with more useful things,00:46:49
the only time you can00:46:50
spend on work, the weekend is 3000:46:53
minutes for planning next week,00:46:56
during the week your schedule will be00:46:58
filled with new tasks, but it is00:47:01
the weekend that you decide which of them are more00:47:04
what important ones can be moved and what is00:47:07
generally easier and better to put off until better00:47:09
times the optimal time for making00:47:12
plans is Sunday evening when there is00:47:15
only a shower and sleep ahead you can take a notepad00:47:18
and write down everything that you want to do00:47:20
next week, in addition, a00:47:23
productive person always opens a diary in the morning00:47:26
and schedules things00:47:28
for the day another powerful tool00:47:31
for improving your efficiency00:47:33
is visualization00:47:36
visualization is a process of creative00:47:38
thinking a flight of fancy when you00:47:41
dream creating a goal what is the essence00:47:44
of visualization when you clearly00:47:46
imagine the end goal you00:47:49
will be more committed to the result00:47:51
although opinions here vary believes00:47:54
that visualization is empty dreams00:47:57
that will lead you nowhere, the most00:48:00
important thing is when you try to imagine00:48:02
your goal, not just to see a dream, but00:48:04
to relate yourself to it, for example, you want to00:48:07
buy a car,00:48:08
imagine what light it will be, model00:48:11
price, and now imagine yourself driving00:48:14
this car imagine how the00:48:17
new leather smells in the cabin, how beautifully the00:48:20
chrome shines and shimmers on the details,00:48:22
you change yourself along with the car,00:48:24
can a loser sit in a luxury car with00:48:27
unpolished shoes and an old00:48:30
suit, no, a successful person is sitting behind the wheel,00:48:33
by the way, the benefits of visualization00:48:36
have been proven by a group of British scientists00:48:39
subjects under the supervision of scientists00:48:41
learned to influence their pain00:48:43
sensations through visualization the00:48:46
development of intelligence is directly related to00:48:49
efficiency,00:48:50
imagine you have a million things to do every day,00:48:53
for example, we couldn’t read,00:48:55
we learned to drive a car, this is also the side00:48:58
that you have been studying for00:49:00
some time, what we are learning and00:49:03
how we apply this and what is the strategy for00:49:06
our intellectual development, it00:49:08
is important to assess what skills you00:49:11
lack and fill in the gaps as00:49:14
the need arises,00:49:15
where you need to start, look around00:49:19
you, what kind of people surround you, which of00:49:22
those around you have achieved the plans00:49:25
that you are making, if they have made00:49:28
what you are still dreaming about means their00:49:30
intellectual strategy was better,00:49:33
look and try to find out how they00:49:36
achieved what they have because their scheme00:49:39
clearly works, which means you can go the00:49:43
same way, don’t expect manna00:49:46
from heaven, nothing happens right away when you00:49:49
learned to drive a car you don’t just00:49:51
sit down and go first, there will always be00:49:54
trial and error; another skill of personal00:49:58
productivity is the ability to control00:50:00
yourself, other people and your tasks, always00:50:04
be honest with yourself, never00:50:07
wishful thinking,00:50:09
otherwise you will never achieve results,00:50:11
always rely on numbers and facts in00:50:14
your purposes, only using accurate00:50:17
calculations you will make and real plans00:50:20
remember that control is00:50:23
not a constant value, so today you00:50:26
follow the process and tomorrow you are00:50:28
tired of it and you have let go of the reins; no,00:50:31
the system is important, and the system is constancy;00:50:35
the most difficult control of your inner self is00:50:38
always possible forgive a lot and ignore a lot00:50:41
don’t give yourself any concessions00:50:44
where control begins choose what00:50:47
needs daily monitoring don’t00:50:50
take a lot of indicators00:50:52
a couple will be enough always clearly understand what the00:50:56
results should be the results should be00:50:58
measurable create a document that00:51:01
will display your results be sure00:51:05
to measure the results and write down00:51:07
conclusions, mark the day of growth and results00:51:10
and the last key factor of effective00:51:13
methods of personal effectiveness is motivation, do00:51:16
you know how many projects have sunk into oblivion00:51:18
only because they started or00:51:21
ran out of motivation, this is important, in00:51:24
fact, the first fuse will pass quickly, then00:51:28
work will begin and this is where you need to00:51:30
motivate yourself question which you00:51:33
will always ask yourself why is this important00:51:36
for me and the factors that you00:51:39
choose should be really00:51:41
important justify them for yourself you know00:51:44
why people generally work for money an00:51:47
important factor it’s hard to argue with this00:51:49
but your ultimate goal is satisfaction from the00:51:52
work done self-development but00:51:55
it’s on the way towards the goal you leave your00:51:58
comfort zone and then00:52:00
problems begin, often it is at this stage that00:52:03
many people stop doing something, how to00:52:06
deal with this will always be difficult, but00:52:09
try to combine your discomfort00:52:12
with something pleasant, for example,00:52:15
shopping and little things that you will reward00:52:17
yourself for result or going to the theater,00:52:20
come up with a motivator for yourself that00:52:23
will be really important for you to remember and00:52:26
for you, moving forward should be00:52:28
more attractive than the way back,00:52:31
going forward and changing something is always00:52:33
scary, you need to make the way00:52:36
back more difficult than moving forward,00:52:39
summing up To all that has been said, we00:52:42
also note that all your undertakings are directly00:52:45
related to your mood, remember everything00:52:48
that does not kill us makes us stronger,00:52:51
your mood is directly related to what00:52:54
you do when you are in a bad00:52:57
mood, then you will00:52:59
pay attention only to the most negative ones,00:53:02
remember that your your physiological00:53:04
state directly depends on your00:53:07
physical well-being in a healthy body, a00:53:10
healthy mind, this is important, in addition, your00:53:14
mood is also connected with the mood of the00:53:16
people around you, if you00:53:19
lose your temper and get angry, then in the end00:53:23
everything around you will be the same as00:53:25
yours. and this is also true in the00:53:28
opposite direction,00:53:29
think if you are surrounded only by whiners,00:53:32
then most likely after a couple of days of working with00:53:35
them you will, just like them, look00:53:38
at everything around you with00:53:40
dissatisfaction and the sad mood of an00:53:43
optimist; they will live longer and this is a scientifically00:53:46
proven fact Chapter 5 I can do anything,00:53:51
so we talked about how to00:53:54
make your day productive in the morning and what it00:53:57
generally means to be a productive and00:53:59
effective person, let’s00:54:01
summarize so that you don’t start,00:54:04
never give up, if00:54:07
something doesn’t work out for you,00:54:08
big always starts small, a00:54:12
person’s goal always is development in us00:54:15
from birth there is a mechanism00:54:18
due to which we must move forward00:54:21
look at a child from birth to the00:54:23
stage of growing up he goes through a tremendous00:54:26
journey a small person who cannot walk00:54:29
and talk gains skills and develops00:54:32
himself to such an extent that he can00:54:34
launch a rocket into space remember how00:54:37
As soon as you learn to get out of00:54:39
your comfort zone, everything will immediately begin to change in your life. The00:54:42
first thing you need to do is00:54:45
change yourself from the physical side. There are00:54:48
many examples of people being transformed00:54:50
just by starting to play sports. The00:54:53
easiest way to get out of your comfort zone is to00:54:55
start jogging or working out in the00:54:58
gym,00:55:00
develop yourself. emotionally,00:55:02
many scientists believe that our00:55:04
emotional state is no less important00:55:07
than our intellectual state; positive emotions00:55:10
make a person move forward; what00:55:13
needs to be done to be happy; the00:55:16
great minds of mankind struggle with this issue,00:55:18
but happiness for everyone is a00:55:21
very personal question; someone is happy because they00:55:24
have he has children, someone is00:55:26
happy about the addition of capital, and someone is happy about their00:55:28
family and the health of loved ones. What is00:55:31
important for every person is the ability to00:55:34
look for, enjoy beautiful things and00:55:36
calmly react to troubles, why is00:55:39
it difficult for many people to leave their00:55:42
comfort zone and start moving forward, it seems00:55:46
like typical situations have everything planned out00:55:48
but there is no strength to act, everything falls out of00:55:51
hand. In psychology, there is such a thing as00:55:54
gestalt, every person has a fad00:55:57
that is embedded in his subconscious, this00:56:00
is gestalt, an example from the real00:56:03
practice of a psychologist, a girl of wealth and not in the00:56:06
richest family is constantly forced00:56:08
and could not afford to count money I00:56:11
even bought myself a bag for00:56:12
school more often than not and had to walk around with00:56:15
the bag. Classmates laughed at her00:56:17
after school. The girl went to00:56:20
university, found a good job, started00:56:23
moving up the career ladder and00:56:25
eventually opened her own business.00:56:27
Now she can afford everything, but the00:56:30
fear is that she might lose everything. there is00:56:33
and this is expressed in the fact that at any00:56:35
opportunity she buys herself a bag,00:56:38
so until she overcomes this00:56:40
fad, she will not be able to feel00:56:43
happy. Our fears, even the00:56:46
smallest ones, are directly related to our00:56:49
effectiveness. What is fear? It is a00:56:52
signal from the subconscious about danger.00:56:55
tries hard to avoid a terrible00:56:58
situation, as a result, fearing failure, we00:57:01
slow down our own00:57:03
development process, Forbes magazine, together with the00:57:06
Illinois Institute, conducted a series of00:57:08
studies trying to find out how00:57:10
the thinking of an ordinary person differs from the00:57:13
thinking of those who have earned a million-dollar00:57:15
fortune,00:57:16
and it turned out that millionaires do not00:57:18
feel fear, or rather no one of them was not00:57:21
afraid of new beginnings, let's take00:57:24
as an example the famous businessman00:57:26
Henry Ford, Mr. Ford was twice on the00:57:30
verge of ruin and both times00:57:33
another pure fear surfaced that torments00:57:35
most of us, this is the fear of being00:57:38
misunderstood by many people, it is this fear that00:57:42
stops them00:57:43
when they have thoughts start00:57:45
doing something new, condemnation from society00:57:47
is a serious brake on happiness, there are fears00:57:51
that will move you forward, if you are00:57:54
afraid of not realizing yourself or living your00:57:57
life in vain, then this is what will push00:58:00
you upward00:58:02
in the fight against fears, you don’t need to rush00:58:04
headlong into the pool and create your own00:58:07
extra stress for the body, everything is00:58:10
good in moderation, starting to leave your00:58:12
comfort zone is also worth being careful where you00:58:15
need to start, for example, with a small00:58:18
number of things that you00:58:20
would never have done before, you are afraid to talk on00:58:23
the phone, they offer goods and services,00:58:25
first make one call even if00:58:28
it did not bring results this is also good, the00:58:31
next day there will be two calls,00:58:35
then three, the pace can be increased00:58:37
gradually, in general, to get used to any00:58:40
new task, a person needs a month,00:58:43
it is believed that it is during this period that you00:58:46
will be able to acquire basic skills, then00:58:49
there will be an improvement in these skills, how to00:58:52
get ready to do that that you are00:58:54
afraid, first think about what will happen00:58:57
if you don’t do this, you can take a00:59:00
pen, a piece of paper and write what00:59:04
will change in life from one call, globally you00:59:07
will not change anything, but you will overcome yourself and00:59:10
take the first step and let your00:59:14
palms be wet and you will be pretty be00:59:16
nervous but you will stop being afraid00:59:19
remember while you are afraid you are not taking00:59:22
any steps to change anything you are00:59:25
wasting time00:59:27
remember we talked about the fact that you need to00:59:29
be able to control your time, so00:59:33
regardless of whether you control00:59:35
it or not, the time that you did not take into account00:59:37
passes in vain there are a few simple00:59:41
rules of control that will help you00:59:43
better optimize your working time00:59:46
Marilyn Monroe said a wonderful00:59:48
phrase earlier I thought I was late and00:59:51
then I realized that I had time for everything it was00:59:54
others who were in a hurry somewhere Now there are many00:59:57
books that teach efficiency,00:59:59
productivity and self-development but all of them01:00:02
carry one main idea until you01:00:06
set a goal for yourself and begin to01:00:08
move towards it, no changes will occur in your life;01:00:14
your life credo should be to take01:00:17
from life; all history knows many01:00:20
examples when people who devoted their entire lives to01:00:22
their work wrote a01:00:24
letter of resignation and they started everything from scratch01:00:27
and were absolutely happy. The story of the01:00:30
Summers brand is quite well known in America.01:00:32
He worked as a top manager in a large01:00:35
investment company. He joined the company as a01:00:37
young guy as a courier and01:00:39
made a career for 15 years of hard work01:00:43
until one fine day he01:00:45
admitted it himself. imagine that he was tired of the01:00:47
dusty office of the noise of the big city and that01:00:50
he would gladly exchange all this for a01:00:52
tourist backpack and a camera; the01:00:54
first thing Sommers did was to sign up for01:00:57
photography courses and then go to a01:01:00
mountaineering club five years after01:01:03
Mark left the office, his photographs began to01:01:05
sell Believe me, a successful person is01:01:08
successful in everything, if you have mastered something,01:01:14
you will retain the skill of making money, being productive, throughout your life,01:01:17
it is important to believe in your goals, remember01:01:20
to dream and plan your life well,01:01:23
don’t dream of the impossible, set01:01:25
realistic goals for yourself,01:01:27
the journey will always begin with a01:01:30
small step, but if you01:01:32
only think about how much you have to overcome01:01:35
and what difficulties await you along the way, then you01:01:38
will never be able to leave the threshold of your01:01:40
home in whatever work you choose, there01:01:43
will be no rules for you; many millionaires did not01:01:46
set a goal for themselves and to get rich,01:01:48
many just wanted to live life and01:01:51
make their dreams come true,01:01:53
let’s not say that money doesn’t01:01:55
matter and it’s unimportant, our whole life is01:01:58
just spending and spending money is needed01:02:02
to live freely, if you look at the01:02:04
biographies of millionaires, most of01:02:07
them started their own business with the goal of creating01:02:10
your life's work, profit was a secondary01:02:13
goal, remember we told you that you01:02:16
need to learn to rejoice, so this is01:02:18
exactly what will help you increase your01:02:21
income if your productivity at01:02:24
work leaves much to be desired,01:02:26
think about what business you are doing; it is01:02:29
quite possible that you have01:02:31
unrealized talents and desires01:02:34
determine the range of tasks that you01:02:36
would really like to do, how they01:02:39
can intersect with what you are doing01:02:41
now, what you are doing is really necessary,01:02:44
setting yourself up for a01:02:46
positive result, it is important, try to01:02:49
make a plan for six months in advance, for a year01:02:52
and for 5 years, you are ready to do what you are01:02:55
doing for another 5 years, if so, that’s just01:02:58
great, one of the important secrets of success01:03:01
is to do what you truly love,01:03:03
and then every morning, every01:03:06
day will be productive and01:03:08
happy, believe in yourself and you01:03:12
will succeed, good luck to you,01:03:14
dear listeners, write what other01:03:18
books you would like listen in01:03:20
audio format thank you for your likes and01:03:23
comments, don’t forget to subscribe to the01:03:25
channel if you haven’t already, we wish01:03:29
you all the bestDescription:
Слушайте мировые бестселлеры в телеграм-канале: https://paywall.pw/abpublishing или СЛУШАЙТЕ НА ЛИТРЕС: https://www.litres.ru/book/maykl-nikson/produktivnoe-utro-11818417/ Многим из нас часто не хватает сил и времени на занятия собой. Кажется, что пишешь графики, составляешь планы, но при этом все равно ничего не успеваешь. - Как научиться все планировать и успевать? - Что нужно, чтобы быть бодрым, полным сил и энергии? - Какие инструменты для планирования самые эффективные и что они могут дать нам? В этой книге мы собрали все этапы успешного планирования. Прослушав ее, вы узнаете, с чего начать день, как правильно распределить свое время и где взять силы на все запланированные дела! Продуктивное утро. Майкл Никсон. Аудиокнига
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