Be mentally strong 💪

- Don't be afraid of loneliness
- Don't stay in the past
- Don't give up after the first failure
- Don't let others influence your emotions
- Don't waste time feeling sorry for yourself.
- Don't waste energy on something you can't control

Read on the weekend.
Your Brain: The Missing Guide. Matthew MacDonald.

📗 This book is about the cellular tissue called the brain, about why it is responsible for everything, making us fall in love or get out of bed early in the morning. This book, which is both a scientific work and a popular guide, summarizes the latest achievements of neurobiology, psychology and nutrition science.

The result? An excellent guide for the owner of the brain, in which you can find a lot of useful tips - from proper nutrition to improving memory.

Take a walk in the fresh air 🚶

Strolls:

- Improve mood, relieve stress
- Improve health
- Fill with energy
- Improve brain function
- Improve sleep

Write a list of tasks for the day

🗒 If for some reason you still don't do it — try to make a list of tasks for the day every day for a month. In a notebook, Word document, spreadsheet or any other application - to your taste.

- Every night before going to bed, write down and review your tasks for the next day. This habit will allow you to manage time and affairs so that they do not control you.

Give up news and social networks

For 30 days, do not read, watch or listen to the news and do not analyze accidentally heard sensations. If there is nothing necessary and useful in them, try to give them up for a while.

📺 Digital detoxification will benefit if you feel glued to your phone and computer. Turn yourself off from digital life for a while — this is a very interesting experience.

​Procrastination

Procrastination is something that every person in the modern world has encountered. It is the constant putting off tasks and things for later, which leads to stress, worry, and anxiety.

What are the components of procrastination?

1. First, procrastination requires the very plans and tasks that we have planned in advance. And the very fact of putting off these same things.
2. Secondly, there should be a consciousness, that is, a person should remember the task and be able to do it, but he does not do it.
3. The third is to be conscious, which means the person must remember to do the task, but he/she does not do it. 3.
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So what is the problem? Many people may think that doing work at the last minute is better than doing absolutely nothing at all.

What does procrastination lead to?

✅A high risk of not meeting a deadline;
✅Results are worse than they could have been;
✅A drop in self-esteem over time;
✅The perpetuation of this behavior;
✅Ignoring problems;
✅Stress from waiting.

On how to combat procrastination I will soon tell you

​THE EFFECT OF COCA-COLA ON THE BODY FOR AN HOUR 🥤

An info-graphic by a British pharmacist Niraj Naik shows how a 330 millilitre can of Coca-Cola damages a body within just an hour of consumption.

According to Naik, the intense sweetness Cola is supposed to have due to the high sugar content would actually make a person vomit as soon as it enters the body. However, due to the phosphoric acid added in the beverage, it dulls the sweetness and enables people to consume the drink.

The blood sugar level of a human increases dramatically within 20 minutes of drinking the Cola causing a burst of insulin. The liver then turns the high amounts of sugar into fat causing excess body fat quickly and drastically. Gaining excess weight increases the pressure on the immune and cardiovascular systems as well as joints and bones.

Within 40 minutes of the consumption of Cola, the body would have absorbed all of the cocaine the drink has. This caffeine can cause the pupils to dilate, causes sleep depreviation, leads to high blood pressure; increases chance of heart attack and it can also cause anxiety.

The phosphoric acid and caffeine in Cola starts washing nutrients and vitamins out of the body after approximately 60 minutes of consumption. If this continuous to happen daily, it could lead to a vitamin deficiency easily.

Work at the computer correctly

✅ Adjust the height of the monitor so that its upper part is located at the level of your eyes.

✅ Adjust the monitor so that you are not hindered by glare from the window or lighting.

✅ Tilt the monitor 10-20 degrees back if the lighting conditions allow it. It will be more convenient for your eyes.

Save 10% of your income

A financial cushion will make you feel more confident and will support you in a difficult situation. It is possible to create it at any income level.

💵 The easiest way is to set aside some of the money as soon as you receive it. It is convenient to create a separate bank account and set up automatic replenishment on the day of receiving a salary.

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How to prevent emotional burnout 🔥

1. Sleep enough
2. Play sports
3. Visit nature more often
4. Immerse yourself in creativity
5. Look for new emotions
6. Meditate
7. Get a hobby
8. Develop
9. Accept your imperfection
10. Plan and prioritize

Drink milk 🥛

Milk is an excellent source of vitamins and minerals, especially protein and calcium. Some manufacturers enrich cow's milk with vitamin D.

Milk and dairy products have a good balance of proteins, fats and carbohydrates and therefore are a very important source of essential nutrients, including: calcium, riboflavin, phosphorus, vitamins A and B12, potassium, magnesium, zinc.

But be careful, some people have lactose intolerance.
Everything is useful in moderation!👌

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✅Get into calorie deficit, if overweight
Here is the number one tip to get out of the way right off the bat. It applies if you’re overweight or carrying excess body fat.

✅Follow a sustainable diet plan
In accordance with reducing your calories, the second tip is to make sure that your new diet is sustainable.

✅Don’t drink your calories
One of the easiest ways to make your diet more satiating is to eat your calories instead of drinking them.

✅Avoid excessive food variety
Another simple diet change that’ll help you burn more fat is avoiding excessive food variety within each of your meals.

✅Eat anti-inflammatory foods
Another important diet change for anyone trying to burn fat, especially for someone who has gynecomastia is to eat anti-inflammatory foods.

✅Avoid foods with estrogenic activity… especially too much alcohol!🍺
Other foods that you want to avoid are foods that raise your estrogen levels. Examples of foods that can be estrogenic include licorice, trans fat, and excessive amounts of alcohol.

✅Do daily exercises
No matter how banal it may be, but you can't get far without training.

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​6 Best Exercises to Force Muscle Growth💪

These Exercises will help FORCE Muscle growth quickly. Simply getting stronger at these key exercises over time will help you build muscle much faster.

1⃣So the very first exercise has to be the deadlift. Barbell deadlifts allow you to lift a very heavy load.

2⃣Next is one of the best upper-body mass builders the bench press. Now, these can be done with a barbell or dumbbells to very effectively add mass to your upper body specifically your chest, shoulders, triceps, and your serratus anterior.

3⃣Another very important exercise is probably one of the best for the lower body is of course squat. This is by far one of the best exercises for your quads hamstrings and especially your glutes.

4⃣Next are pull-ups or lat pull-downs if you can't do pull-ups because all of these pulling exercises are very efficient at not only building up your lats, but also developing youtr biceps.

5⃣Military barbell press. Barbell and dumbell overhead presses are the best exercises that you can do to develop your front and middle shoulder heads.

6⃣Now to target the back of your shoulders as whell as your rhomboids and your biceps as well you should also include barbell rows.

​12 Harmful Beliefs That Prevent Us from Living a Peaceful Life

From the Cognitive Behavioral Therapy (CBT) perspective, many of our problems stem from ineffective beliefs. Let's find out some of them today and discuss how to get rid of them.
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🚩 Unrealistic beliefs about yourself like "I'm worthless" or "I'm better than all other people"
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🚩 "I have to be competent in everything I do, otherwise it's not even worth starting"
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🚩 “I owe people (for example, help)”, “Men/women owe me”, etc.
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🚩 "All people should treat me well, otherwise I am not worthy of love"
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🚩"I/other people must behave in the way that seems right to me, and reality must be understandable and predictable"
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🚩 "I have to worry about everything even potentially scary or risky"
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🚩 "I should avoid responsibility and problems"
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🚩"My past/present completely defines me and my future"
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There are bad/good people. The bad ones must be punished."
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🚩 "My thinking can completely shape the reality around me"
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🚩 “For every problem, there is always a perfect and win-win solution”
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🚩 "The value of a person is completely determined by his success in society and his benefit to other people"
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Each of these beliefs can only be true to some extent, but following them fully can lead to relationship problems, depression, anxiety disorders, and other difficulties.
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Correction of ineffective beliefs is carried out in psychotherapy (CBT method). But you can start to change your beliefs, for starters, just by even starting to regularly notice their participation in your life.
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How many of them have you noticed? Or maybe one of them seems useful to you?

Simpleffective Psy