A lot of us are concerned with the size of our biceps or the girth of our waist. Having a fit body is important. However, keeping your mind in shape is critical to enjoying your life at the highest level. Give your brain the attention it deserves​.
Keep your mind healthy, active, and in shape with these strategies:

1. Exercise regularly. Roughly 30% of your brain’s volume is composed of blood vessels. It’s important to keep your blood moving! Exercise will get your blood flowing and help to control your blood sugar. High blood sugar is harmful to blood vessels. That’s why so many diabetics die of heart disease or stroke at a relatively young age. For some tips on how to get more excersice into your day this article from CSIRO will give you some tips
2. Read each day. Reading requires a lot of your brain. It’s not easy to transform symbols into words and meaning. Spend some time each day with a book that makes you think. You might learn something useful, too. Avoid reading the same types of books on a regular basis. Read well-written articles. Read the classics. Try a new science fiction novel. How about a book on theoretical physics? Reading the sports page every day doesn’t count. The same goes for romance novels by your favorite author. Mix it up. CLICK HERE for a list of our top business books.
3. Eat well. A healthy diet will help preserve your brain function. Do a little research on the best diet for longevity and attempt to make a few changes to your eating habits. A few, small changes each month will go a long way toward keeping your brain healthy. Again the CSIRO has some great articles on nutrition.
4. Meditate. Meditation is powerful for several reasons. You’ll learn to focus like a Tibetan monk. You’ll also learn how to relax. Both are wonderful for your brain. Meditation is hard work. It’s like a decathlon for your mind. Find a good teacher in your area and meditate in a group. You’ll make some new friends, too. One of our clients has a magnificent product that helps you to meditate while you enjoy the benefits of a soothing bath.  Bathcalm sends you to another world through the power of natural oils, each fragrance comes with a 20 minute guided meditation.
5. Challenge yourself. Learn something new. Learning to paint, speak a new language, or dance are a few great examples. Learning something new forces your brain to create new neural pathways. Your brain’s ability to change is referred to as its “elasticity.”  This can be very challenging at first. If you’ve been living the same day repeatedly for several years, learning something new is similar to going jogging for the first time. It’s painful, and you don’t get too far. Be patient and give your brain a chance to wake up.
6. Do something that requires a lot of brainpower. It might be solving cryptograms or writing a computer program. Take a multivariate calculus class. Study chess. Push your brain to the maximum.
7. Remember the past. As we grow older, it’s more challenging to remember facts from the past. When you can’t remember something, avoid giving up. Take all the time you need to remember. You might finally remember the name of your high-school English teacher while you’re mowing the grass. Keep at it.
8. Get out and socialize. Spending too much time alone has been shown to increase the likelihood of developing dementia. Have an active social life and spend more time with others. You’ll enjoy your life more, too.

There are many benefits to keeping your mind in tip-top condition. You’ll enjoy better mental health and preserve your mental faculties longer. Keeping your mind healthy requires attention. Challenge yourself to learn new information and skills. Your brain is highly elastic. Give it a chance to use that ability.

At Altitude Busienss Solutions we help small business owners get clear on what it is that they want out of their business and uncover where their pain points, worries and fears are, particularly in using digital technology.  We do that by offering workshops, webinars and one to one sessions that help small business to grow and gives them the support they need.  If this sounds like something you would be interested in give us a call today to discuss further 0419 183 451

​It’s much easier to plan your budget, savings, and retirement when your income is consistent. If you’re paid on commission or own your own business, it can be significantly more challenging to save regularly for your retirement. Strategies that work for most might not apply when you’re working for yourself.
 
Try these strategies to build your retirement savings even if your income changes from day to day:
 

1. Start slowly if you like, but get started. Many business owners falsely think that it’s a waste of time to save small amounts of money. Even if you can only save $10 each month, it’s a start. Attempt to add to that amount each month.

 

• Getting into the habit of saving money is the most important first step.

 

1. Create your own version of direct deposit. One great thing about working for a large company is direct deposit, because it’s easy to send part of your paycheck off to a savings or brokerage account before you ever see the money. As a business owner, you can create a similar system.

 

• Set up your checking account to automatically transfer a specific amount to a savings account at regular intervals.

 

• Many individuals leave the money in their checking account while attempting to use mental accounting and tell themselves, “This $150 is for savings.” This rarely works. Remember that you can cancel a payment if you’re unable to swing it one month.
  
  

1. Save more when you can. Some businesses are seasonal and many are particularly inconsistent. When business has been slow for a while and then it picks up, it’s natural to want to enjoy your newfound bounty. Avoid falling into this trap. More tough times could be coming. When things are going well, save as much of that extra income as possible.

 

1. Eliminate unnecessary expenses. This is a good rule for everyone. Even if you’re earning $1 million per year, it’s foolish to waste money on unnecessary items and services. For most business owners, it’s wise to consider cutting out anything you don’t truly need.

 

• Once your retirement is funded, you can go crazy and enjoy your wealth.

 
Building a retirement fund sounds great, but without a good budget, you’ll find that most often, there’s nothing to save.

Learn how to create a budget, even with inconsistent income:
 

1. Look at the past. Look back at your bills and expenses for the past year. Now consider your monthly income. It only makes sense to attempt to build a budget with your lowest month of income as a starting point. After all, if you can survive your lowest month of income, the rest of the months will be easy!

 

• You can also average your monthly income from the last year. However, an obstacle may arise if your income is lower than expected for several months in a row. An adequate safety buffer is lacking with this method.
  
  

1. Create an emergency account. The best way to be prepared for low income months or an unforeseen expense is to have an emergency savings account. Once you fall into the trap of avoiding the electric bill to pay for groceries, it’s challenging to dig your way out.

 
 
Get started immediately on your budgeting and savings plan. When you’re self-employed, there’s rarely time to waste. If money is tight, these may be challenging activities. But when you put the proper foundation in place, you’ll greatly increase the likelihood of experiencing an abundant retirement.

Life is fast moving and complicated. There’s a lot you can do to simplify your life and still get more accomplished. There’s a seemingly endless supply of “hacks” online. There are hacks for work, your love life, exercise, and everything else under the sun. Getting through all of the hacks requires a hack of its own.
 
Keep things simple and focus on a few powerful strategies:
 

1. Make a short list. The fewer things you try to accomplish, the more you’ll get done. Make a list of the 2-3 most important things you want to get done at work. Before you drive home, make a list of the 2-3 most important things you want to get done at home. Make a new list for the weekend.

 

• The act of making the list will force you to prioritize so you can accomplish the most important tasks.

 

1. Focus on one task at a time. Switching back and forth between two or more tasks is inefficient. Learn to focus on one task until it’s complete before moving on to something else. Try this for a week and notice the difference it makes.
   
   
2. Simplify your diet. The next time you’re at the grocery store, stick to the edges of the store. What do you find there? Lean protein, vegetables, fruits, and dairy. Throw in some nuts and healthy whole grains and you have a healthy diet.

 

• You’ll save time and money at the store and do wonders for your health.
  
  

1. Try to limit your emails to five sentences. If an email is five sentences, no one will complain that your email is too short or too long. You can maintain relationships without spending a lot of time typing a senseless email. Pick up the phone as the situation calls for it.
   
   
2. Go to bed early. Any extra time you’re awake at night probably isn’t productive. It’s probably spent watching TV while nodding off in your favorite chair. Get to bed early and get up early. You’ll get more done.
   
   
3. Sort your mail as soon as you get home. Each day, grab the mail and stand over the garbage can. Throw out the junk and sort the rest. Put it all away in the appropriate place.

 

• Avoid the frustration of lost bills and clutter. Save your time and energy for more important tasks than going through a huge stack of junk mail every time you need to find a bill or other important paper.

 

1. Work offline. It seems that more and more work must be completed on the computer, but there are pitfalls to working online – the internet. The internet is both the best and worst thing ever invented. It provides tremendous resources, but it’s also the perfect way to waste a lot of time.

 

• Would you rather complete the billing report for your boss or watch a video of kittens riding on the back of a goat? See how easy it is to get distracted?
  
  
• If you’re at home, pull the Ethernet cable or turn off the Wi-Fi. You can find a similar solution at work.
  
  
• One famous writer once stated that the only way he could get any work done was to glue the Ethernet cable into the port and then cut off the cable. He couldn’t control himself if he had access to the internet.

 
Try out these seven hacks and see how they impact your life. What other hacks could you add? Consider where you seem to waste the most time. This is a prime area for developing a hack of your own. Keep your life simple and it will be easier to get through the day with a feeling of accomplishment.

Gone are the days where you business can successfully grow without a website.  And for those of you thinking that everything has moved to social media, well that's a blog for another time.  In today's business world having your own website means you can transact across the glob and also give you a quick and easy point of reference of your business for your customers.

Here are five essentials every business website should include:

1. A powerful home page
Your website’s home page is the first impression you give the online world about your business: It is a representation of you and your business and it's so important that its easy to use and has all the elements expected. It should clearly communicate your business’s brand image through appealing visuals and copy, along with:

• What your business does
• Who it serves
• Why it exists
• Why a customer should care

There are many creative ways to approach your home page, but it should include (at minimum): your logo, a brief description of your business and a navigation menu that directs users to other important pages on your site.
Now that at least 68 percent of Americans own smartphones, according to Pew Research Center, your website should also include responsive design features that ensure it’s as easy to view and navigate on smaller screens as traditional desktop computer orientations.
2. User-friendly navigationWhether your navigation menu expands across the top of your site or in a sidebar, it must be easy for site visitors to locate, and should include logical categories that make it simple for site users to find the information they seek. According to an infographic, poor navigation is the No. 1 reason people abandon a website they’ve visited.
Consider how you can best structure your navigation menu and the categories (and possibly, subcategories) it will contain based on common questions a new customer to your business might ask. For example:

• What broad categories of items or services do you sell?
• What do those products or services cost?
• Where is your business located; what are its hours of operation?
• How do customers purchase items or services, and what forms of payment do you accept?

Ideally, a clean navigation should use logical sequencing and titles that help customers easily identify the section of your website they need to visit.
3. Search featuresInclude a search box feature in addition to your site navigation menu so customers can type keywords or phrases to find the information they need when the navigation menu doesn’t meet their needs. When customers type content into the search box, they’ll be presented with relevant pages to visit, so they don’t have to handle their search manually. (The more content you have on your site that addresses all possible keywords, the more beneficial the search box feature becomes.)
4. Access to helpDespite the marketing benefits that a website offers small businesses and online customers, there are times when customers want to connect with a human. Your website should include the option to connect via phone, email and at your physical location, if you have one. Amazingly, Social Media Today reports that 93 percent of small businesses do not publish an email address that customers can use to contact them.
5. FAQ pageThe more you engage with customers online and off, the more you’ll sense patterns in the types of information customers seek, and the questions that arise in regards to your products or services. Offer a page of frequently asked questions and their answers on your site to make it easier for customers to find the detailed information they need.
A small business website is an affordable and effective way to expand your online reach and potential to market to prospects and customers. Yet it needs a few critical elements to make a positive impression. Incorporate these five important website elements into your site to build an online presence that brings customers directly to your business, no matter where they’re located. 

*blog courtsey of entrepreneur asic pacific

CRM = Customer Relationship Manager, and if you are in a service or sales based industry we're sorry you need one and now.  If you've been considering a CRM system but have been bamboozed by the choice that is out there then you are not alone.  We had to look in every dark corner of the internet and were so pleasantly surprised to come across 17hats.
Main features of 17hats are:

• Client Profile Management - take notes record phone calls log time
• Dashboards - Easy interface with a Dashboard that has all the information on it
• Templates - Making everything easy
• Online Contract Signing - Someone wants to do business with you sign away
• Workflow Automation - Like you're own personal assistant
• Lead Generation - forms that can be embedded on social media and websites
• Invoice Management - Invoice direct to your custombers 
• Scheduling - clients can book straight into your diary
• Credit Card Payments - intergrates with Square
• Automated Payment Reminders - When invoices are coming up and overdue
• Financial Management - Bookkeeping options
• Free webinars where you can ask all the questions you want
• A comprehensive training platform

​
In our experience we couldn't live without 17hats and it has totally change the way we do business.  It combines so many different platforms in one it cut our subscriptions down and saved us money.  Now that's all well and good I hear you say but what is the cost? well it starts from just $395USD for 2 years it represents amazing value, best thing is with the link below you can try it yourself for free an use the same link to get 10% discount at checkout. Winning!

Keep an eye on our Live Webinars as we regularly have a session on 17hats. CLICK HERE to see our upcoming webinars

The ideal way to stay in touch with your clients and your staff, once you get over seeing yourself on the screen or your fear of the camera you are right to go. Zoom is a cloud-based and highly scalable video and web conferencing software that allows users to carry out online meetings, file sharing, webinars, and group messaging. The platform is ideal for any company regardless of size. Zoom makes use of high-quality video and audio for an immersive interaction and screen-sharing experience. This robust software is capable of combining meetings online, cloud-based video conferencing, group messaging, and sharing content wirelessly in one convenient place. Through Zoom, users are given the option to connect to more than one conference room, include more attendees remotely, and conduct face-to-face meetings with a single mouse click.

Main features of Zoom are:

• Zoom Meetings Rooms
• Integrated Scheduling
• Video Webinar
• Premium Audio
• Group Collaboration
• Cloud and Local Recording

If you are alrady one of our clients you will know how we love zoom, it's how we do all our webinars and 70% of our client meetings.  The fantastic thing about Zoom is you can try it for free by simply clicking the link below, many businesses and organisations can get away with using the free version, however if you need to upgrade you can do from as littls as $21 per month.

Ahhh Trello, where do we start? If you run a team of any sort or are looking for a project managemet program then get ready to fall in love.  Infact we could rave on all day about this amazing tool, but we won't here's the list instead.

Main features of Trello are:

• Detailed & Quick Overviews of Front/Back Cards
• Easy, Drag-and-Drop Editing
• In-Line Editing
• Easy Organization with Labeling, Tags, and Comments
• Progress Meter Checklist
• Card Records Archive
• Easy Upload (Local Devices, Dropbox, Google Drive, and Box)
• File Attachment
• Data Filters
• Deadline Alerts and Notifications
• Automated Email Notifications
• Activity Logs
• Individual/Group Task Assignment
• Information Backup
• Information Retrieval
• SSL Data Encryption
• Mobile-Friendly Views
• Developer API
• Customer Support
• Easy Upload (Local Devices, Dropbox, Google Drive, and Box)
• File Attachment
• Individual/Group Task Assignment
• Voting Options
• Discussions

with all these features you's expect to pay a bomb for this program but it's seriously just $5 per month.... what are you waiting for try it now........Oh keep an eye on our Webinars this is another- one we do webinars on cause it's amazeballs.  
CLICK HERE to see our upcoming webinars

For those of you who already have a CRM system and are looking for a fantastic scheduling tool then this is the one for you. Not only is this scheduling platform so easy to use it sends automatic text messages and emails to your clients reminding them of your meeting.

Main features of Calendly are:

• Open API
• Calendar integration
• Fully optimized for all devices
• Simple, elegant and modern interface
• Automatic/custom notifications
• Team scheduling
• Group events
• Enhanced privacy and controls
• Can be embedded with websites
• APIs and Webhooks
• Invitee calendar integration
• Metrics and reporting

The great thing about calendly is the basic version is free so it's a no brainer to give it a try, paid verison start from just $8USD per month.

E-mail is not dead.... I reapeat E-mail is not dead.  With that being said over 50% of small business owners have either given e-mail the flick or just can't be bothered, that's where MailChimp comes in.  With over 90% of it's users saying they would reccomend it we will let the list of features do the talking.

Main features of MailChimp are:

• Email Designer
• Reports
• MailChimp Editor
• Social Sharing
• Custom Forms
• Email Client Testing
• Mobile Signup Forms
• RSS-to-Email
• MailChimp Mobile
• MailChimp Coupon Scanner
• Campaign Archives
• Merge Tags
• MailChimp Snap
• Automation
• Social Profiles
• Integrations
• MailChimp VIPs
• SMS for Events
• Geolocation
• Segmentation and Groups
• Multi-User Accounts
• A/B Testing
• Delivery by Time Zone
• Spam Filter Diagnostics
• Email Beamer
• Subscriber Profiles
• Email Delivery
• Email Templates

Another great product that offers a free account however if you want to get the upgraded features plans start from just $15.00 per month and is based on the number of contacts.

Volunteering can be a very rewarding experience for individuals and the communities they serve. By managing your volunteers well, you can make the most of their contributions. Here are some suggestions:


Preparing For Volunteers
1.    Assess your organization. Recruiting volunteers always sounds like a good idea. Before you do, be sure to thoroughly review whether your organization can offer an experience that will benefit both you and your potential supporters. Identify appropriate tasks. Ensure you can provide adequate support and supervision.

2.    Conduct interviews. Matching the right candidate with the right role is essential. Talk with people about their skills and what they want to do. Someone who works in information technology may want to provide computer services. Or they may want a chance to branch out and do something completely different, like work with children.
3.    Hold an orientation. Welcome new volunteers with a comprehensive orientation. Brief them on the mission, history, and services of your organization. Take them on a tour of your facilities and the area where they'll be working.
4.    Provide training. Get off to a good start by offering instruction for the specific tasks that the volunteers will be doing. Experienced volunteers can be a great asset for inspiring newcomers and providing guidance. Complement your training sessions with manuals that volunteers can keep or refer to online.
​Working With Volunteers

1.    Sign a written agreement with detailed position descriptions. Put your expectations for volunteers and the organization into writing. It will help everyone stay on track and accomplish what they set out to do.

2.    Integrate volunteers into the organization. Ensure that volunteers feel like they're a valued part of the team. Introduce them to the staff. Invite them to meetings and encourage them to report on their work. Where appropriate, many volunteers will enjoy having direct contact with the people or animals that your organization serves.
3.    Coordinate. Online scheduling tools make a coordinator's work much easier. Post your volunteer opportunities online so your constituents can view them whenever they want. Track the number of people who sign up so you'll be prepared to make good use of their time.
4.    Evaluate. Develop procedures to give and get feedback from your volunteers. It will help improve your program over time. Plus, it's one more way to demonstrate your

​Are you tired of yo-yo dieting and weight loss books that contradict each other? Intuitive eating may be the strategy you need to teach you how to love your body and your food.
 
Intuitive eating is based on listening to your body so it can guide you in making food choices. The term is often associated with a 1995 book by the same name, but the concepts are much older and widespread.
 
Studies show that following your inner cues can enhance your mental and physical health. However, the process can be confusing if you’re unsure about where to begin. Learn how to separate fact from fiction when it comes to intuitive eating.
 
Myths about Intuitive Eating: 

1. Avoid extremes. There’s a difference between enjoying your food and eating anything you want without regard for the consequences. When you give up strict diets, you’ll need to invent your own guidelines.
   
   
2. Clarify your goals. The desire to lose weight can make you lose sight of other important objectives. Intuitive eating encourages you to think about your body being strong and fit rather than just a smaller size.
   
   
3. Do your research. While your body possesses great wisdom, it can use a little help. After all, you probably don’t instinctively recognize and avoid cookies containing trans fats. Use medical studies and product labels to guide you in making informed choices.

 
Recognize True Hunger: 

1. Rate your symptoms. Eating when you’re hungry and stopping when you’re full is a basic principle of intuitive eating. However, it may be difficult after years of dieting. Increase your awareness by assigning a number from one to ten, based on whether you’re peckish or ravenous.
   
   
2. Fuel up. It’s easier to resist junk food when you’re slightly full. Carry nutritious snacks around with you. Use an online calculator to figure out how many calories you need each day to meet your basic needs.
   
   
3. Slow down. It takes about 20 minutes for your brain to register that you’ve eaten enough. Pause during meals to avoid becoming stuffed.
   
   
4. Stay hydrated. Thirst is often mistaken for hunger. Before you head for the refrigerator, drink a glass of water to see if your cravings will disappear.
   
   
5. Examine your feelings. Your emotions can also make you vulnerable to overeating. Find alternatives to comforting yourself with cheesecake. Go for a walk when you’re bored and call a friend when you’ve had a rough day at the office.

 
Other Truths about Intuitive Eating: 

1. Exercise regularly. An active lifestyle helps you to connect with your body. Make your workouts fun by varying your routine and inviting family and friends along to join you.
   
   
2. Learn to cook. You’ll look forward to eating your vegetables and other fiber-rich foods if you learn how to prepare them. Watch food channels on TV and browse online for quick and easy recipes.
   
   
3. Be patient. It takes time to change your eating habits. That’s especially true if you’ve been losing weight and putting it back on over the years. Give yourself credit for taking the first steps toward restoring balance.
   
   
4. Honor your body. Intuitive eating involves your attitude as well as your menu. Appreciate your body and its capabilities. Focus on your positive features instead of dwelling on your thick ankles.
   
   
5. Think long term. Work towards changes you can sustain instead of crash diets that you’ll probably abandon within a few weeks. The choices you make today can help you live longer and lower your risk for diabetes and other serious conditions.

 
Create a more positive body image and eat the foods you love without feeling any guilt. Intuitive eating is more fun than any restrictive diet and helps you to develop healthy habits that you can practice for the rest of your life.

​What do you need to be happy? Is it a big house? A great career? The freedom to do whatever you want? Of course, the requirements for happiness will vary from one person to another.
 
However, there are many things common to most happy people. Since we all want to be happy, researchers have been busy on the topic.


Opinions vary, but these things are likely to add to your happiness: 

1. Relatively few things that detract from your happiness. It’s easier to be happy if there are only a few things to prevent you from being happy. Just like it’s easier to get from Point A to Point B if there are few obstacles in your way.
   
   
   • A good first step for increasing the amount of happiness in your life is to remove as many things as you can from your life that are making you unhappy.
     
     
   • You don’t need a lot in order to feel happy, if you can minimize those things that detract from your happiness. If you need a lot to be happy, there are probably a lot of things in your life detracting from your happiness.
     
     
2. Control. You’ll struggle to be happy if you believe that you don’t have control over your life. People that feel powerless also tend to be unhappy. Regardless of your situation, there are things you could be controlling in your life but aren’t.
   
   
   • Strive to build a life that gives you as much control as possible. For example, having financial resources provides a lot of control.
     
     
   • Having a good social circle also provides a lot of options.
     
     
   • Minimizing your dependence on others also gives you more control over your life.
     
     
3. Progress. Happy people are making progress in their lives. When you have a goal and make progress toward that goal, you’re going to feel pretty good.
   
   
   • Life is dull when it stays the same. Life feels terrible when you’re losing ground. If you have a few goals and take steps to achieve them, you’re going to be happier.
     
     
4. A purpose. Having a purpose increases the amount of meaning in your life. The average person has never considered their purpose. That’s why their life is average.
   
   
   • Take some time to consider the purpose of your life. You’re free to choose whatever you like. When you begin living with your purpose as a priority, you’ll experience more happiness.
     
     
   • Your purpose could be living the most adventurous life possible, to master the piano, or to become a movie star. What do you want your life to be about?
     
     
5. People. There might be a few people that can truly be happy living a solitary life, but there aren’t many. Some people do well with a smaller, more intimate social circle. Others do well with a large social circle.
   
   
   • But, it’s hard to be happy when you’re all alone. If you don’t have a couple of good friends, it’s worth the time to work on that part of your life.
     
     
6. Feeling needed. There are many ways to feel needed. Having children, volunteering, or even having a pet are great ways to feel that you have value to the world. When you feel needed, and you’re able to fulfill those needs, the level of happiness you experience in your life will increase.
   
   

If you had all of these things, would you be happier? What else do you think you would need?
 
Happiness seems to be elusive. You can’t just acquire happiness the way you would a slim waistline or a Bentley. Happiness arises from other things and situations. Think about what you need to be happy and make it happen!

Do you feel like you have so much to do and not enough time to get everything done? When your life gets crazy, you can't let the busyness take over your mind. You need to put yourself first to maintain your mental health.


Here are eight tips for keeping a clear mind:

1. 1.    Get organized. Your life can be much easier if you maintain a good level of organization. You'll save time and gain a feeling of control over your circumstances. The time you save allows you the opportunity to take care of yourself with relaxation exercises or the pursuit of hobbies that you enjoy.

•     Each day, create a to-do list. Rank your items from the most important to the least important. As you go through your day, attack the most important items on the list first. At the end of the day, you walk away with the peace of mind that comes from knowing that you used your time in the most effective way possible.

1. 2.    Take time for yourself. Carve out time for yourself every day, no matter how busy you are. Give yourself permission to relax and enjoy these moments, even though you know that things remain undone. You must allow your body, mind, and spirit to recharge itself so you're productive when you return to your tasks.

1. 3.    Find something you find relaxing. Everyone has their own activities that help them relax. Perhaps you feel pampered by a long, warm bubble bath. Or curl up on the couch and read a book. Find something that you enjoy, take deep breaths and relax.

1. 4.    Count to ten. If you find the stresses of life getting to you, catch yourself before lashing out or losing your cool. Instead, take a step back and count to ten slowly. This will allow you time to clear your mind and decide on the most effective and appropriate response.

1. 5.    Meditate. Meditation is a great way to calm your mind and regain focus when life seems out of control. With meditation, you learn to focus on deep breathing while you discover more about yourself.

•     When you learn to focus on your breath, you'll likely discover that your breathing is shallow during stressful situations. Learn to breathe deeply from your belly to feel a greater sense of peace in the midst of the storms of your life.

1. 6.    Exercise. Exercise is a perfect way to relieve stress and regain a clear perspective. A moderate amount of exercise each day is all you need for improved fitness. Find a type of exercise that you enjoy, and stick with it until it becomes a habit. Soon, you'll hate missing a workout and have more energy throughout your stressful days.

1. 7.    Go for a nature walk. Find the time to get out and enjoy the outdoors. Get your mind off of the many tasks you need to complete. Instead of thinking about the endless list of things you have to accomplish, become aware of what's really important by really paying attention to the sights and sounds of your natural surroundings.

1. 8.    Take it one step at a time. Life often requires you to juggle many different situations at once. It's overwhelming if you try to think of each one of those things at the same time.

•     Focus on one task at a time and work at the task until it's complete. Then move on to the next task. If you keep putting one foot in front of the other, everything on your to-do list will eventually get accomplished.

Remember that you're not alone. If you need to talk to someone else about your busy life, reach out to positive people in your life who truly care about you. Sometimes, just talking may help you to clear your mind of everything.


Try these ideas and begin to experience the peace you deserve today!

​Many of us get seem almost programmed to sleep late. But there's a lot to be said for getting up early. You never again have to worry about being late for work. You have some time to get things accomplished before everyone else gets up. Maybe this can even be that ever elusive "me" time.


But can you really turn yourself into an early riser if you've always been a night owl? Of course! This will require a little time and effort; any routine is hard to break. Habits that you've been following for many years tend to be even more challenging to alter, but humans are adaptable creatures. You can always teach yourself new ways to do things.

Here's a sure-fire process to change your sleep pattern quickly:


1.     Figure out how much sleep you really need. Everyone has a unique number of hours they require to feel their best. For this example, let's pretend you need seven hours.


2.     What time do you want to get up every day? In your perfect world, what time would you get up every morning? Maybe you want to get up at 5:00 am so you can go for a run or practice your guitar.
 
3.     Pick your bedtime. Do the math. For our example, you would need to be asleep by 10:00 pm.


4.     Stick to the schedule. Until you've made a habit out of your new hours, you're going to have to be strong. Using our example, you'd want to be in bed by 10:00 pm, no matter what. Now if you're used to going to bed at 2:00 am, you'll probably be lying there for a while, at least at first. You can also be sure that the alarm will not be a welcomed event.
 

• Getting up on time is critical. Will you be tired? Yes. However, that'll just make going to bed at your new time tonight seem that much easier.

 
5.     No naps. Naps are okay if you normally take them. But don't start adding naps to your new schedule! Otherwise, you may not be tired at your new bedtime.


6.     Optional: Forget all the above. Many have reported better luck with the following simplified plan: simply go to bed when you're tired, but always get up at the new wake-up time. At the very least, you'll avoid lying in bed for hours trying to fall asleep.
 
Regardless of which method you choose, hang in there! Although this will be challenging for about a week, you'll be a changed person.
 
And remember, developing any new habit will take some time. Even though you'll feel pretty good after a week, for the first month or so, you may find backsliding all too easy.
 
The early morning has much to offer that the late riser misses. You'll see things outside you don't normally see. Most wildlife tends to be more active at dawn. People are out walking their pets or jogging. Maybe you'll even find someone with whom you can take a nice walk every morning.
 
You can change any habit with a little commitment. Developing a new sleep schedule is no different. Follow either of the methods presented and you'll be an early riser in no time!