Top 10 Tips on How to Get and Stay Motivated

Learning how to get and stay motivated isn't always an easy task. It's especially difficult
when you're dreading the task at hand and are inclined to procrastinate. Below, are the
Top 10 Tips to help you get motivated - and back on track. They will also help you stay
on track so you achieve your goals and be even more successful.

1. Find what drives you. Are you driven by your own needs, by the need of your family,
or by someone else? How about the needs of your clients? Are you willing to work 10-
hour days because your client is in a pinch or because you desire the end result? Maybe
your drive comes from paying off your debt and providing a better life for your family.
ACTION STEP: Find what drives you and then exploit it to stay motivated and focused.
Write it down and post it at your work station where you will see it frequently throughout
the day.

2. Visualize the end result. Zoning in on the end result is one of the key steps in being
able to understand how to get motivated. When you accomplish a goal, you feel a sense
of excitement or triumph. ACTION STEP: Visualize how you'll feel once you accomplish
each goal. Make a to-do list for the things you'd like to do once you get this task out of
the way. Maybe you'll take a mini vacation with your significant other, make an
appointment to get a massage, or take a day off and play golf. Hang that list where it will
remind you frequently of the desired result.

3. Reward yourself. Aren't rewards the biggest motivator? Give yourself a tiny prize
every time you accomplish something on your to-do list. Motivate yourself with a cup of
coffee, a break to read your favorite books, or the time to take that vacation. ACTION
STEP: Set up small rewards for each goal you achieve. Staying motivated is a heck of a
lot easier when you've got something exciting in the immediate future to look forward to.

4. Change your scenery. Sometimes, it's just difficult to get motivated when you're
looking at the same four walls hour after hour. Occasionally, all you need is a change of
scenery to get the ball rolling. ACTION STEP: Shake things up by changing your scenery.
If it's a nice summer day, get some work done while sitting on your porch. If you live in
the city, head to a coffee shop and plop yourself down into a nice cushy chair, get a latte
and get to work.

5. Plan ahead. Creating a realistic schedule is essential when trying to understand how to
get motivated. ACTION STEP: Give yourself a set amount of time to complete each task
and then move on. If you're not done before times up, save the task for the end of the
day and reprioritize your to-do list for the following day.

6. Divide responsibility. You're not just an entrepreneur; you also have personal
responsibilities that need your attention. If you have a spouse or children, consider
delegating some responsibilities to them. Instead of using your break to drive to the post
office and mail bills, ask your significant other if they have time to do it before he or she
heads to work. If you usually wake up early to clean the house, give your 13-year old $20
to clean the house three times each week. ACTION STEP: Hold a family and/or team
meeting to divide responsibilities throughout your household (and office) so you can free
up your most valuable time to taking on the most high-impact actions.
7. Remember why you do this. You obviously became an entrepreneur for a reason.
Perhaps you have a passion for what you do or it allows the flexibility you need in your
schedule. Maybe your income provides great benefits to you or your family that would
otherwise be minimal if it were not for your business. ACTION STEP: Constantly be
mindful of why you do what you do - it's one of the best ways to easily get and stay
motivated.

8. Use fear. This may seem like a dirty little trick, but sometimes it's a necessary evil to
truly learn how to stay motivated. If you are unable to connect with why you do what you
do, perhaps thinking of what would happen if you didn't will remind you. You may use
this only as a last resort if nothing else seems to be working. ACTION STEP: Think of what
you could lose if you don't get the task at hand completed. Analyze what's at stake and
let the fear of losing these valuable things pump you into getting motivated!

9. Raise the Bar. Successful entrepreneurs know that constantly raising the bar is the
true key to self-improvement. Raising the bar each time you reach a goal will force you
to advance your skills, become a strategic thinker and ultimately thrust you towards
completing your responsibilities in a more efficient manner. ACTION STEP: Raise the bar
every month or even every week. If you have a goal in mind, step it up one or two more
notches, yet it must still be believable for you. You'll soon start to see your motivation
(and your ability to achieve more) sky rocket.

10. Break a Sweat. It's no secret that exercising boosts your confidence and helps you
stay motivated. Get active and clear your thoughts by taking a jog in the park each
morning, swimming a lap in your pool during your lunch break or speed walking with
your dog before work. Any kind of physical activity for thirty minutes or longer will help
you get motivated and boost your levels of endorphins. ACTION STEP: Commit to 30-
minutes per day of any type of exercise. Use your personal preference (morning,
afternoon or night) to use your peak energy to the best advantage.

Follow these tips and action steps to help you get and stay motivated and you will
continue to move closer to achieving your goals. Remember, it's about staying focused
and disciplined, taking many positive steps forward while minimizing or eliminating the
backwards steps, and committing to doing what it takes to get you where you want to
be.

Copyright Anne M. Bachrach. All rights reserved.

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Anne M. Bachrach is known as The Accountability Coach™. She has 23 years of

experience training and coaching. The objective is to work less, make more money, and
have a more balanced life. Anne is the author of the book, Excuses Don't Count; Results
Rule, and Live Life with No Regrets; How the Choices We Make Impact Our Lives. Enjoy a
myriad of proven resources that are available to you so you can enjoy the kind of life you
truly want.

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Stay Motivated at Work: How to Keep Your Energy Going By Taking

Small Breaks
No big hairy goals how to stay motivated at work tips in this article. Instead I am going to
share how you can keep your energy going and hence increase your motivation.

No one can motivate you except yourself. So, if you expect this article to solve your
problems, it won't. What it will give you though are tips on how to stay motivated by
doing some simple things.

While you take care of these simple things, you have fewer burdens on your mind.
Leaving you more productive and hence, more energy to deal with bigger issues that are
bothering you at a later time. For example, after work.

Let's look at how you can stay motivated at work:

1. Ten Minutes for Every 50 Minutes Of Work.

For me, what works is taking a quick 10-minute break for every 50 minutes of work. Even
machines need rest once in a while. After some time knocking away at the computer or
whatever else you do at work, you can get tired or feel monotonous. That's when you
need to take that small 10-minute break. I find these breaks extremely useful and have
been doing it for years.

2. What Can You Do In 10 Minutes?

How do you occupy the 10 minutes break you have? There are various things you can do
to stay motivated at work. Here are some suggestions which have worked for me. You
are free to explore, experiment and change it. The key is to stay discipline and stick to
the 10 minutes, otherwise you end up wasting time.

3. Look At What You Have Completed.

One quick way to stay motivated at work is to look at what you have completed after
working for quite a while and you are getting tired. Ticking off the to-do list is a good way
to show you how much you have completed. That is one way that can keep you going.
4. Read Something Interesting.
Try reading some interesting articles. Something motivating, perhaps. It works and don't
be embarrassed to do it. I know of people who are shy to reveal they read motivational
books. There is nothing wrong in that. Just because it doesn't work for them does not
mean you cannot do it. The important thing is do not get distracted. This can make you
stay motivated at work.

5. Take A Walk To The Pantry.

Walk to the pantry to make a cup of coffee, or even to rinse your cup. The walk stretches
you and a quick chat - again do not get distracted - is a good diversion from some boring
proposals you may be doing. I used to walk out of my room to joke around with my
department staff. Now, that was acceptable in my company's culture. It may not fit
yours. It provided a break for everyone and we feel refreshed after some good laughs.

6. Clear Your Table.

You will be surprised with this one. I know it is symptomatic relieve. If you are already
unmotivated to work, your table is likely messy or it can be a little more organized. Clear
your table and see how it can clear your mind at least for that period. The cleared table
will make you want to do a little more. Again, deep issues with motivation need other
solutions. This just provides the slightly better environment.

Do some of these simple tasks and take small undistracted breaks at work. It works
wonders to stay motivated at work.

Long as he is popularly known - went through a period of disillusionment many moons

ago. 'A slap and a kick' from a good-hearted cousin then woke him. He found himself
graduating and having a great career. In his free time, he runs http://www.career-
success-for-newbies.com with his wife Dorena as their way of paying it forward.
Download these free eBooks - 52 Things You Can Do to Improve Your Work Life A Week
At A Time, Career Success Recipe for Newbies and SHINE At Work: Your 30-Minute Guide
at the website now.

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Encouraging Ways to Stay Motivated at Work

If you've been in your job for a while, don't you get bored girlies? It's hard to stay
motivated at work when you feel like you've mastered everything right? Have you found
a reason to stay motivated at work? Well, I've got to top tips to help you stay motivated
and to really help you change your attitude around on the job, so that maybe, you'll be
able to get promoted and really expand your career!

Take On More Responsibility

Of course, the obvious way to stay motivated at work is to take on more responsibility,
but you've got to take on the right responsibility. You want to stay challenged right, you
want to make sure that your job is stimulating your mind, body and soul. If you take on a
responsibility that is just looking at spreadsheets all day, is that really going to challenge
your mind? You want to take on something that is going to appeal to you, so find your
niche girlies and see if you can discuss it with your boss!
Learn a New Trade

Ah, the new trade is an amazing way to keep yourself completely and totally motivated!
Whether you are cross-training with another department or you are being taught
something completely new, this will keep you focused and will ensure that you stay
committed. No matter what job you are in, there are different departments and cross-
training with another department and learning what they do can actually really help you
with your current job and can keep you motivated for your next step!

Think of Ways to Better Processes

You don't have to reinvent the wheel of course, but if you are constantly having
challenges with something - and you think other people are too, why not come up with a
better way to do it? Who knows, maybe your company will adopt it and you'll get the
credit! The best part about this? You'll have to really make people believe that your way
is a better way - which in turn, will keep you challenged and will keep you motivated!

Ask Your Boss

Finally, if still have absolutely no idea how you can keep your motivation level high, why
not have a conversation with your boss? Truthfully, your boss might have some ideas
that you would never, ever think about or they might have some projects that they need
help with, that you had no idea about. Asking your boss about how you can keep
motivated isn't going to hurt your career, in fact, it'll look great that you reached out and
are trying to stay challenged in your current role!

So gals, are you still bored at work? Give some of these tips and try and let me know
how they work for you! Have you ever been not-motivated at work? What did you do?
Share your story with me below girlies, I'd love to hear from you!

Sharon Capehart, Empress of Empowerment, is an Author, Coach, Speaker and

Entrepreneur. Sharon will help you to build a solid foundation of confidence, cultivate a
success-oriented mindset, and walk with you on your journey to a life filled with Passion,
Excitement and Personal Power. Take Action Right Now! Sign up for Sharon's FREE
weekly newsletter here: CLICK HERE Now!. Make sure you also Visit Our Blog Here for
great tips and advice.

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Staying Motivated - 5 Things Successful People Already Know

It can be difficult staying motivated when the excitement of a new project is replaced by
the drudgery of its execution. Continuing to preserver when your goal appears out of
reach and the project is no longer new is an ability successful people have mastered.
Psychology says that any motivated activity starts with a need. This need creates a drive
activating a response designed to achieve a certain goal. When the response to a need is
finishing a project and continued motivation and drive is lacking, consider staying
motivated the way successful people already do.

It is important to keep track of your focus. If your project was painting your living room
walls or instead watching the football game consider the following.

Create goals you want to achieve. Create an objective you want to accomplish. What is
the end result? What do you want out of doing this? These questions may seem obvious
but many people do not have a good enough goal when staying motivated becomes a
problem. It is easy to give up when the incentive value of the new paint pales to the
incentive value of the football game. If painting the wall is not something you really want
to achieve then the thought of the extra work involved in changing the wall color, will
overcome your subconscious and you will never finish the job. Instead focus on the goal
of seeing your new room looking much better than the old wall color and the feeling of
accomplishment accompanying that achievement.

Create Benchmarks. What is step one, two and three? This is one way to overcome
obstacles associated with goals that are not as appealing for personal satisfaction
reasons, but equally important to complete. Your boss asks you create a report or your
wife insists you paint the living room regardless of your opinions on the matter. Create a
step one, two and three. Step one may be clearing the room. Step two can be buying the
paint and so on.

Follow through. Now that you have a plan-DO IT- this is the most important part.

Reward yourself-nice job! This is the easiest way to make sure you are staying
motivated. Once you have completed predetermined benchmarks, reward yourself. The
hard work completed while reaching your benchmark will be well worth it- watch some of
the football game after you have finished the first wall.

Remind yourself. Accountability is important. In instances where the goal or achievement

is longer term you can use daily reminders or even affirmations to tell your subconscious
you are serious about staying motivated and achieving your end result. Listening to
affirming recorded messages daily about how you will stay motivated and achieve your
goal is a very powerful technique. Think about all the people who exercise with MP3
players as a way of inspiring completion of the workout.
Your living room wall color is faded. This observation creates a thought in your head
generating a need for color change. Thinking about changing the color of your living
room walls is the drive and the fading of the color is the need. Buying the paint and
other products is the response designed to achieve the goal of a new coat of paint on the
walls. Staying motivated while creating goals, setting steps for completion and doing it
will achieve more than your ability to watch the rest of the football game. The ongoing
satisfaction of daily enjoyment while in your room will be a daily reminder of your
achievement.

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The Attitudes You Need to Stay Motivated

We can talk about what motivation is and how it'll affect us. But, have ever really felt
motivation? Usually, it comes by itself voluntarily and we can't really tell ourselves how
to get motivated. So, is all we can do is sit on our seat and hope for motivation to come?
I for one would surely hate this as I don't think hoping is good enough - I believe working
for a miracle is better than hoping for it. In this case, working to get motivated is better
than hoping we will get motivated somehow at some point.

Staying positive

One thing about motivation is optimism. Motivation will just not work if your brain is filled
with negative thoughts. In my view, optimism is like the energy that pushes motivation
and motivation is the energy that pushes one to success. Hence, the reason why you
need to stay positive - without it, you will not build that 'force' to success. If you keep on
telling yourself that you're a failure, you'll eventually just give up and will not be willing
to fight your way through the struggles. But, if you say you can do something, you will be
more determined to see it happening, meaning you would go through the challenges on
your way.

Consistency
Doing something only when you feel like it, is not going to help! Trust me, I've done it all
the time and am regretting it. In doing something, we need to be as consistent as
possible. This is so that we can train ourselves to get used to work and not getting tired
every time we try to get serious with some work. Imagine a field, if we've watered them
for a whole day, would it mean it doesn't need any more water for the rest of the year?
The same goes with motivation - to stay motivated, consistency is key.

Working hard
Being a hardworking person is not hard - all it needs is focus and dedication. How hard
can that be, right? If you give yourself even a single chance of saying "I cannot be
bothered to do this!" - you'll find laziness attractive until when you really need
motivation - you'll find it's buried in the deep blue sea. Now, how sad will that be?

A little story

Last year, when I was in Year 12 - I took part in Young Enterprise at my college. It's
basically a small business set up by students. At first, we decided to sell Christmas cards
at school. The only problem was, when we had the cards - our product, to sell - no one
wanted to sell. Most said the 'thing' was not going to sell. Anyone in their right mind
would ask "What's the point of buying the product if you're not going to sell?" - that was
the question I asked myself. Being an enthusiastic person, I just stayed positive - no
matter how exhausting or frustrating my effort seemed at times, and used most of my
free periods, in three weeks, going around the college to sell the 150 cards that we've
produced. In the end, my team was shocked. It was the last week before Christmas
holidays and all the cards have been sold. Happy with myself? Completely.

This is just to highlight how the points I've mentioned in this article is important when it
comes to motivation. It doesn't take much, just a bit of self-belief and optimism can help
build up that thing they call motivation.

Nabihah is an 18 year old girl who not only learns from her experience, but others'. She
loves to read and write, and watch TV programmes which she finds useful in life, hence
the secret behind her knowledge. Poetry as her favourite hobby, and blogging her
second, she's always known as a cheeky monkey.

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5 Methods of Energizing and Motivating Your Students

Are your students performing their very best in your class and completing all learning
activities on time? Do they always want to be involved in class discussions, eager to be
part of the conversations, while demonstrating what they have learned from the
assigned reading? Or do you have a typical mix of students, with some who excel, and
other who struggle to stay motivated and involved in the class?
For a traditional class, student motivation can be observed. In contrast, online instructors
must watch for a different set of cues and develop conditions within a learning
management system which are conducive to learning. There is a belief among some
educators it is not possible to help students that you cannot see, especially with a quality
such as motivation which cannot be visually assessed in a virtual environment. But a
student's level of motivation will influence all aspects of their involvement, from their
engagement in the class to their participation in discussions and completion of learning
activities such as written assignments.

With the many demands made of an online instructor it is possible classroom

management can become the primary focus and it consists of tasks such as
participation, feedback, acquiring class materials, and developing class lectures or posts.
It can then become fairly easy to miss a student who is gradually disengaging from class
until it is too late. This includes spotting a student who is lacking a sense of self-
motivation or does not know how to sustain it when they are feeling discouraged,
frustrated, or challenged.

While students are expected to be self-directed by nature as adults, it doesn't mean they
are equipped to meet the many demands expected of them as a student. This is the
reason why an instructor must be prepared to identify their needs and have motivational
strategies ready to assist them.

Motivational Indicators

It is possible for an instructor to gauge the level of involvement of their students in a

class by the number of times they have posted responses in the discussion threads and
the perceived amount of effort that is put into their written assignments. But that doesn't
necessarily mean it is possible to accurately gauge how motivated the students are
when an attempt of some kind is being made to complete their work.

The reason why is that motivation is an internalized state and challenges are
acknowledged through statements such as "I'm not certain I can do this" or "this is too
hard" or "this isn't what I expected I would have to do" - anything that will result in a
student deciding to give up, quit, or eventually withdraw from the class or their degree
program. An instructor will know that this is happening if they have developed open
communication with their students and as a result they are willing to share their
frustrations and concerns.

Students Who Are Struggling

When students are struggling in their class it can be easy to first assume that they are
not trying hard enough, they aren't utilizing the feedback provided, they haven't read
the assigned materials, or any other number of possible reasons - without being able to
pinpoint exactly what they are experiencing. At the beginning of class most students
have the highest level of enthusiasm and a sense of hope about a new start, even if
there is some anxiety or apprehension mixed in.
It is when a student attempts to participate in class that determines how long their
excitement is sustained and there are many factors that can have a negative impact,
including a lack of academic skills, feedback they do not accept or understand, a subject
that is too difficult to comprehend or does not seem relevant to their lives, or receiving a
grade they do not believe they should have earned. This causes an eventual decline in
performance and one that may not be intentional or even consciously recognized until an
instructor addresses it.

5 Methods of Energizing and Motivating Your Students

Instructors may not always know with certainty why students are struggling but at the
heart of most issues is a willingness to keep trying and work on continued self-
development, even when it requires them to acquire new knowledge or skills. What
instructors can do is to develop a set of proactive instructional strategies that are
encouraging in nature and supportive of students' attempts and progress.

The following five methods have been implemented in my own teaching practice and
what I have helped to coach online faculty with through my work with faculty
development.

#1. Build Productive Relationships. While this should go without saying for any class,
whether it is a traditional or online class, relationships with students always matters. It
can have a direct impact on their ability to feel comfortable asking for assistance when
needed and that can alert the instructor to potential problems. But developing this type
of relationship in a virtual environment isn't easy and a class that lasts only a few weeks
can make it even more difficult.

How a relationship begins is with the attitude an instructor holds and it continues with an
ongoing intent to be helpful and approachable. Students must know that their instructors
care about them.

#2. Carefully Manage Your Communication. All forms of communication that instructors
have with their students matter and must be cultivated with care that the intent of
message is clearly made and the tone is not likely to be perceived in a negative manner.

When responding to a student, whether by email or a post in the classroom, it should not
be done hastily or when an emotional reaction is felt. The reason why this is so important
is that a negative interaction can be de-motivating to a student and a series of these
types of interactions can cause a student to disengage from the class.

#3. Be Present, Available, and Accessible. If students are to stay engaged in the class
and perform to the very best of their abilities, they need to know that their instructor is
readily available to assist them whenever they need help. This doesn't mean an
instructor has to be on call at all times or answer questions as soon as they are posted;
however, there needs to be an established pattern that students can rely upon.
I've found it helpful to have multiple methods of contact that includes email, instant
messaging, weekly office hours, sharing my phone number for times when students need
immediate assistance, and posting a questions thread in the classroom. This allows me
to develop connections with students and it can be very motivating for them to know I
am accessible.

#4. Help Make Certain that Students Are Adequately Prepared. I've found that academic
under-preparedness can be extremely detrimental to the mindset that new students hold
as they attempt to navigate the course and the requirements they are expected to
complete. Even as established students make progress through their degree program
they may still struggle with areas of development that can create a mental barrier and
ultimately lead to a sense of defeat if they do not receive assistance.

What I've done is to share resources that address students' specific developmental
needs in the feedback provided and if I find sources that may benefit the entire class, I'll
share it in a separate classroom post. I've found that the more students feel equipped to
complete their tasks, the more confident they will be as they make an attempt to do so.

#5. Develop and Use Proactive Outreach Strategies. It is imperative that an instructor
always be aware of the classroom conditions and more importantly that they are aware
of students who are not actively involved and present in class. It may be helpful to
establish a mental baseline for expected performance and over time an experienced
instructor develops an instinct for student engagement.

A discussion thread is one way to gauge if students are disengaging from the class.
When I discover a student who isn't posting messages or they are continuing to struggle
with their written assignments, I'll make outreach attempts. First I'll send an email and
try to engage them and if that isn't successful I'll make a phone call so that the student
doesn't completely disengage from class. I've learned that a personalized approach will
go a long way towards helping students sustain their self-motivation.

Sources of Motivation

Most research about motivation points to the sources of motivation, both internal and
external. This means that students may be motivated by a sense of accomplishment
(internalized) or a grade (externalized). With a limited amount of time available to get to
know students for a typical online class, instructors may never know exactly what the
source of motivation is for every student or be able to develop techniques to meet their
individual needs, especially when classroom management and instructional duties
require a significant investment of time.

What instructors can do is to address self-motivation as a driving factor for student

success and use the methods provided above to help students feel self-confident, rather
than become easily discouraged and willing to give up. When instructors bridge the
distance gap and connect with their students, they will notice the results in the effort
they make and the performance level they maintain throughout the class. When
students believe someone cares about their progress, and is willing to support them as
they make an attempt to complete the class requirements, an increase in self-motivation
is likely to likely to occur. You have an opportunity to be that someone for your students
and what it takes is showing an interest in your students and being aware of their
involvement in class. Your interest in students not only can energize their involvement in
class, it can transform and energize your involvement as well.

Dr. Johnson specializes in distance learning, adult education, faculty development, online
teaching, career management, and career development. Dr. J has a Ph.D. in
Postsecondary and Adult Education, a Certificate in Training and Performance
Improvement, and a Master of Business Administration, MBA.

Dr. J's mission is to teach, write, and inspire others. He writes blog posts, articles, and
books to inform, inspire, and empower readers. To learn more about resources that are
available for educators, along with career and professional development, please visit:
http://www.drbruceajohnson.com/

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Passion For Teaching - 3 Ways to Reignite That Fire and Get Your Creativity
Cookin' Again!

Twenty-some years of teaching.

You've seen superintendents, principals, programs, and even buildings come and go.

You've aligned five or six curricula for four different state tests that also come and go.

You remember when worksheets were purple.

You remember when students read textbooks, not text messages!

Wow, you may even begin to question whether you're still in the right career.

So much has changed since you started teaching.

Or has it?

What's really changed?

Henry David Thoreau said, "Things do not change. We change." Have you changed? Has
your perspective changed? Well, if this is the case, and you're not feeling comfortable
where you are anymore, maybe it's time to change. Yes, if you changed once, you can
change again. Transformers do it all the time. Before you say no, not me, try at least one
of these three exercises. Heck, try all three!

Exercise 1 Flush it all out!

That's right. In this exercise you are going to flush out all your thoughts about teaching
and get to the bottom of this burnout issue. You're going to find out just what it is that's
bugging you and kick it to curb. Start by getting a timer and a blank sheet of paper. If
you don't have a timer, have someone watch the time for you. Set the timer for 15 or 20
minutes. Now, go! Write down every thought that comes to you about teaching, no
matter how trivial, wicked, or hilarious it may seem. Write, write, write. Write about
theory, students, parents, programs, administrators, tests, books, likes, dislikes, lessons,
etc. Whatever comes to mind. Times up! Reread your list and highlight every positive
thing you wrote. Now, you are going to read each negative thought you wrote. But you
are going to pretend that someone else wrote them. Your evil negative twin? Maybe
pretend that your best friend who you know is a great teacher, but a little burnt out
wrote them.

Here's an example:

Negative - These kids just don't want to learn, they'd rather sit and text all day.

Positives - These kids are sure good at texting, I wonder what I could learn that would
help me use that to teach them some math?

Hey, I could get on twitter and learn to text homework and important messages to my
students!

It's your job to think positively and for each negative thought, come up with two positive
counter thoughts and write them down. If none come to mind skip that thought and go to
the next. After you write down the two positives, cross out the negative thought.
Continue until you have crossed out all the negatives.

How do you think you will feel when you complete this exercise? Many teachers who
have tried it report that they have a new perspective and that they now catch
themselves slipping into the clutches of negative thoughts and are able to redirect their
thoughts more positively!

Exercise 2 Draw A Picture

In this exercise, you are going to draw a picture of you standing in the doorway looking
into your first classroom before the first day of school. Make it a caricature and
exaggerate your teacher features. Come on, now. Have some fun with this. Are your
eyes all big and starry? Big grin? Big Hair? What does your room look like? Write a
description of how you felt back then. What were your biggest hopes and dreams related
to teaching? Post this picture where you will see it often. Next to a mirror is a good idea!
One teacher I know put her caricature above the mirror on the door to the closet where
she hangs her coat and stashes her purse in her classroom.

Exercise 3 Find Your Mini-Me

I saved this exercise for last. It's my favorite. Find a brand spankin' new teacher to be
your mentor. Yes, they will be your mentor. Now, they'll probably think that it's the other
way around, and you certainly don't have to set them straight. At least, not at first. If
you're not at school, call the secretary or principal and get their contact info. Anyway,
introduce yourself and become their best buddy. Invite them to lunch. Go to them
bearing gifts. (You know, all the things they don't have and need like plenty of lined
paper and pencils!) Then strike up a conversation with them about their plans for the
year. Don't talk. Don't give advice. Just listen. Listen to what they are saying and how
they are saying it. What can you sense from their tone of voice? Fear? Excitement?
Idealism? Try to relive your first days by listening to them. Ask them questions and let
them know that their enthusiasm is helpful to you. It's hard to be around someone so full
of hope and idealism and not be infected! New teachers have such fresh wonderful ideas
and perspectives. Rather than squelch them with the jaded voice of experience, nurture
them. Allow them to speak and listen for what you can take and use for yourself. Your
belief in them will help bolster their confidence. For you, it will reaffirm all the reasons
you started this journey twenty-some years ago.

Linda Cordes is a math teacher and instructional coach with 30+ years of experience and
passion for learning and teaching.
For more of her great teaching ideas and personalized coaching, visit Linda The Math
Coach at http://www.lindathemathcoach.com
Mastery Teaching Is Within Your Reach!

Article Source: https://EzineArticles.com/expert/Linda_Cordes/339824

Article Source: http://EzineArticles.com/2565803

The first time I saw the content of this channel, I knew this is the channel where I can learn many things. This
inspired me to create my own YouTube channel "Empowered Knowledge". Bright Side really motivated me in such a
way that educating people and helping them is the main goal. A lot of us in our country lack the necessary
knowledge in terms of learning the important things in life and in other aspects of their lives. This is why, I am asking
for your kind help to subscribe to my channel. This is such a big encouragement for me to create various
knowledgeable videos to be shared all around the world. Here is the link of my channel:

Hi friends, colleague in the profession, loved ones, common friends, I’ve created a YouTube channel where sharing
helpful knowledge is one of its main purpose. This is a new channel so videos are not yet that much, but through
your help, I will be able to create more and more significant contents that can help you in various ways such as
financial, how to stay motivated, etc. Kindly click the link below and click the SUBSCRIBE and BELL notification
button. This will greatly help me create my future content. You are free to suggest in the comment section on what
content should I make that will fit your needs. Thank you and God bless!

Link: https://www.youtube.com/channel/UCjOgU4VxQ3Ovqe9UhP3aE8A?
Always remember, a knowledge that is shared is an empowered knowledge.

A four year European Union funded study highlighting organic food benefits, found that
organic fruit and vegetables contain up to 40 percent more antioxidants and organic
produce had higher levels of beneficial minerals like zinc and iron. Organic juices, for
example, have far more antioxidants than their conventional counterparts. However, the
findings from this study only confirmed what most people regard as commonsense-
foods grown in mineral rich soil with natural fertilizers and no chemicals, simply have to
be more nutritious. Many of the pesticides, herbicides, hormones, and other chemicals
used in conventional food production have been linked to cancer, immune suppression
and a host of other degenerative diseases that accompany immune suppression.

What Types of Organic Foods Are Best

Simply put, you should stick with foods that come directly from nature. Your vegetables,
fruits, nuts, meats, and grains should be in their natural, unadulterated form or as close
to it as possible. The bulk of your organic purchases should focus on vegetables and
fruits. When buying meat, eggs, and dairy products, make sure that these are from
animals that are pastured or grass-fed and not from confining, factory farms.

Meat, eggs, and dairy products from pastured animals will give you the best organic food
benefits. When compared to feed-lot, confining factory farm commercial products, they
offer you more "good" fats, and fewer "bad" fats. They are richer in antioxidants;
including vitamins E, beta-carotene, and vitamin C. In addition, they do not contain
traces of added hormones, antibiotics or other drugs.

Be aware that not all organic foods are created equal; the organic label has been greatly
compromised in recent years. Consequently, you have to be very leery of major super
centers and supermarkets which have been adding their compromised version of organic
foods to their shelves. Potato chips and sodas are still bad for you regardless of whether
or not they are labeled organic and you cannot get any organic food benefits from eating
them. The organic food industry is a huge multi-billion dollar business and many
unscrupulous manufacturers are simply out take advantage of people's desires to eat
healthier and live healthier lives by placing compromised or outright false versions of
organic products on grocery shelves.

Genetically Modified Foods Disguised as Organic

You also have to be aware of organic food that is genetically modified. You will not get
any organic food benefits from genetically modified foods disguised as organic. This is
outright deception. By some estimates as much as seventy percent of the foods that are
available to us today are genetically modified. The best way to be sure you are not
purchasing organic food that is genetically modified is to look for the USDA seal. The
USDA organic seal ensures that growers of organic produce adhere to very strict organic
standards in their farming practices. Manufacturers who use this seal also have to
adhere to these strict organic standards.

Another way to determine if you are buying genetically modified food is to look at the
PLU code. Genetically modified foods have 5 digits beginning with #8. For example, GM
orange 84072. Foods that are organically grown have 5 digits starting with #9. For
example, organic orange 94231. Foods that are conventionally grown have a four digit
code. For example, conventionally grown orange 4057.

The Environmental Working Group published the findings of a study in which they
identified produce with the highest and lowest levels of pesticides. This should help you
make smarter choices as you shop for food. If you are concerned about organic food
benefits you should avoid thin skinned produce such as peaches, nectarines,
strawberries, celery, bell peppers, kale, lettuce, grapes, carrots and pear as these have
the highest pesticide residues.

If you are buying conventionally grown produce here are your best choices provided they
are not genetically modified: onion, avocado, sweet corn, pineapple, mango, asparagus,
sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, and sweet
potato.
Did you find this article on organic food benefits useful?

For more tips on eating well and getting a lean, healthy body go to
[http://www.bodyhealthcomplete.com]

Article Source: https://EzineArticles.com/expert/Tricia_Morgan/496370

Article Source: http://EzineArticles.com/3394920

11 Reasons Why Too Much

Sugar Is Bad for You
From marinara sauce to peanut butter, added sugar can be found in even the most
unexpected products.

Many people rely on quick, processed foods for meals and snacks. Since these products
often contain added sugar, it makes up a large proportion of their daily calorie intake.

In the US, added sugars account for up to 17% of the total calorie intake of adults and up
to 14% for children (1Trusted Source).
Dietary guidelines suggest limiting calories from added sugar to less than 10% per day
(2Trusted Source).

Experts believe that sugar consumption is a major cause of obesity and many chronic
diseases, such as type 2 diabetes.

Here are 11 reasons why eating too much sugar is bad for your health.
Share on Pinterest

1. Can Cause Weight Gain

Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened
beverages, is thought to be one of the main culprits.

Sugar-sweetened drinks like sodas, juices and sweet teas are loaded with fructose, a type
of simple sugar.

Consuming fructose increases your hunger and desire for food more than glucose, the
main type of sugar found in starchy foods (3Trusted Source).

Additionally, excessive fructose consumption may cause resistance to leptin, an important

hormone that regulates hunger and tells your body to stop eating (4Trusted Source).

In other words, sugary beverages don’t curb your hunger, making it easy to quickly
consume a high number of liquid calories. This can lead to weight gain.

Research has consistently shown that people who drink sugary beverages, such as soda
and juice, weigh more than people who don’t (5Trusted Source).

Also, drinking a lot of sugar-sweetened beverages is linked to an increased amount of

visceral fat, a kind of deep belly fat associated with conditions like diabetes and heart
disease (6Trusted Source).

SUMMARYConsuming too much added sugar, especially from sugary beverages,

increases your risk of weight gain and can lead to visceral fat accumulation.

2. May Increase Your Risk of Heart

Disease
High-sugar diets have been associated with an increased risk of many diseases, including
heart disease, the number one cause of death worldwide (7Trusted Source).
Evidence suggests that high-sugar diets can lead to obesity, inflammation and high
triglyceride, blood sugar and blood pressure levels — all risk factors for heart disease
(8Trusted Source).

Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has
been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits
(9Trusted Source).

A study in over 30,000 people found that those who consumed 17–21% of calories from
added sugar had a 38% greater risk of dying from heart disease, compared to those
consuming only 8% of calories from added sugar (10Trusted Source).

Just one 16-ounce (473-ml) can of soda contains 52 grams of sugar, which equates to
more than 10% of your daily calorie consumption, based on a 2,000-calorie diet (11).

This means that one sugary drink a day can already put you over the recommended daily
limit for added sugar.

SUMMARYConsuming too much added sugar increases heart disease risk factors such
as obesity, high blood pressure and inflammation. High-sugar diets have been linked to an
increased risk of dying from heart disease.

3. Has Been Linked to Acne

A diet high in refined carbs, including sugary foods and drinks, has been associated with
a higher risk of developing acne.

Foods with a high glycemic index, such as processed sweets, raise your blood sugar more
rapidly than foods with a lower glycemic index.

Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen
secretion, oil production and inflammation, all of which play a role in acne development
(12Trusted Source).

Studies have shown that low-glycemic diets are associated with a reduced acne risk, while
high-glycemic diets are linked to a greater risk (13Trusted Source).

For example, a study in 2,300 teens demonstrated that those who frequently consumed
added sugar had a 30% greater risk of developing acne (14Trusted Source).

Also, many population studies have shown that rural communities that consume
traditional, non-processed foods have almost non-existent rates of acne, compared to
more urban, high-income areas (15Trusted Source).
These findings coincide with the theory that diets high in processed, sugar-laden foods
contribute to the development of acne.

SUMMARYHigh-sugar diets can increase androgen secretion, oil production and

inflammation, all of which can raise your risk of developing acne.

4. Increases Your Risk of Type 2

Diabetes
The worldwide prevalence of diabetes has more than doubled over the past 30 years
(16Trusted Source).

Though there are many reasons for this, there is a clear link between excessive sugar
consumption and diabetes risk.

Obesity, which is often caused by consuming too much sugar, is considered the
strongest risk factor for diabetes (17Trusted Source).

What’s more, prolonged high-sugar consumption drives resistance to insulin, a hormone

produced by the pancreas that regulates blood sugar levels.

Insulin resistance causes blood sugar levels to rise and strongly increases your risk of
diabetes.

A population study comprising over 175 countries found that the risk of developing
diabetes grew by 1.1% for every 150 calories of sugar, or about one can of soda,
consumed per day (18Trusted Source).

Other studies have also shown that people who drink sugar-sweetened beverages,
including fruit juice, are more likely to develop diabetes (19Trusted Source, 20Trusted
Source).

SUMMARYA high-sugar diet may lead to obesity and insulin resistance, both of which are
risk factors for type 2 diabetes.

5. May Increase Your Risk of Cancer

Eating excessive amounts of sugar may increase your risk of developing certain cancers.

First, a diet rich in sugary foods and beverages can lead to obesity, which significantly
raises your risk of cancer (21Trusted Source).
Furthermore, diets high in sugar increase inflammation in your body and may cause
insulin resistance, both of which increase cancer risk (22Trusted Source).

A study in over 430,000 people found that added sugar consumption was positively
associated with an increased risk of esophageal cancer, pleural cancer and cancer of the
small intestine (23Trusted Source).

Another study showed that women who consumed sweet buns and cookies more than
three times per week were 1.42 times more likely to develop endometrial cancer than
women who consumed these foods less than 0.5 times per week (24Trusted Source).

Research on the link between added sugar intake and cancer is ongoing, and more
studies are needed to fully understand this complex relationship.

SUMMARYToo much sugar can lead to obesity, insulin resistance and inflammation, all of
which are risk factors for cancer.
HEALTHLINE RESOURCES

Find the diet that’s right for you with our free diet quiz
Our free assessment ranks the best diets for you based on your answers to 3 quick
questions.
FIND YOUR DIETS

6. May Increase Your Risk of

Depression
While a healthy diet can help improve your mood, a diet high in added sugar and
processed foods may increase your chances of developing depression.

Consuming a lot of processed foods, including high-sugar products such as cakes and
sugary drinks, has been associated with a higher risk of depression (25Trusted
Source, 26Trusted Source).

Researchers believe that blood sugar swings, neurotransmitter dysregulation and

inflammation may all be reasons for sugar’s detrimental impact on mental health
(27Trusted Source).

A study following 8,000 people for 22 years showed that men who consumed 67 grams or
more of sugar per day were 23% more likely to develop depression than men who ate less
than 40 grams per day (28Trusted Source).
Another study in over 69,000 women demonstrated that those with the highest intakes of
added sugars had a significantly greater risk of depression, compared to those with the
lowest intakes (29Trusted Source).

SUMMARYA diet rich in added sugar and processed foods may increase depression risk
in both men and women.

7. May Accelerate the Skin Aging

Process
Wrinkles are a natural sign of aging. They appear eventually, regardless of your health.

However, poor food choices can worsen wrinkles and speed the skin aging process.

Advanced glycation end products (AGEs) are compounds formed by reactions between

sugar and protein in your body. They are suspected to play a key role in skin aging
(30Trusted Source).

Consuming a diet high in refined carbs and sugar leads to the production of AGEs, which
may cause your skin to age prematurely (31Trusted Source).

AGEs damage collagen and elastin, which are proteins that help the skin stretch and keep
its youthful appearance.

When collagen and elastin become damaged, the skin loses its firmness and begins to
sag.

In one study, women who consumed more carbs, including added sugars, had a more
wrinkled appearance than women on a high-protein, lower-carb diet (32Trusted Source).

The researchers concluded that a lower intake of carbs was associated with better skin-
aging appearance (32Trusted Source).

SUMMARYSugary foods can increase the production of AGEs, which can accelerate skin
aging and wrinkle formation.

8. Can Increase Cellular Aging

Telomeres are structures found at the end of chromosomes, which are molecules that
hold part or all of your genetic information.
Telomeres act as protective caps, preventing chromosomes from deteriorating or fusing
together.

As you grow older, telomeres naturally shorten, which causes cells to age and malfunction
(33Trusted Source).

Although the shortening of telomeres is a normal part of aging, unhealthy lifestyle choices
can speed up the process.

Consuming high amounts of sugar has been shown to accelerate telomere shortening,
which increases cellular aging (34Trusted Source).

A study in 5,309 adults showed that regularly drinking sugar-sweetened beverages was
associated with shorter telomere length and premature cellular aging (35Trusted Source).

In fact, each daily 20-ounce (591-ml) serving of sugar-sweetened soda equated to 4.6
additional years of aging, independent of other variables (35Trusted Source).

SUMMARYEating too much sugar can accelerate the shortening of telomeres, which
increases cellular aging.

9. Drains Your Energy

Foods high in added sugar quickly spike blood sugar and insulin levels, leading to
increased energy.

However, this rise in energy levels is fleeting.

Products that are loaded with sugar but lacking in protein, fiber or fat lead to a brief energy
boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash
(36Trusted Source).

Having constant blood sugar swings can lead to major fluctuations in energy levels
(37Trusted Source).

To avoid this energy-draining cycle, choose carb sources that are low in added sugar and
rich in fiber.

Pairing carbs with protein or fat is another great way to keep your blood sugar and energy
levels stable.

For example, eating an apple along with a small handful of almonds is an excellent snack
for prolonged, consistent energy levels.
SUMMARYHigh-sugar foods can negatively impact your energy levels by causing a spike
in blood sugar followed by a crash.

10. Can Lead to Fatty Liver

A high intake of fructose has been consistently linked to an increased risk of fatty liver.

Unlike glucose and other types of sugar, which are taken up by many cells throughout the
body, fructose is almost exclusively broken down by the liver.

In the liver, fructose is converted into energy or stored as glycogen.

However, the liver can only store so much glycogen before excess amounts are turned
into fat.

Large amounts of added sugar in the form of fructose overload your liver, leading to non-
alcoholic fatty liver disease (NAFLD), a condition characterized by excessive fat buildup in
the liver (38Trusted Source).

A study in over 5,900 adults showed that people who drank sugar-sweetened beverages
daily had a 56% higher risk of developing NAFLD, compared to people who did not
(39Trusted Source).

SUMMARYEating too much sugar may lead to NAFLD, a condition in which excessive fat
builds up in the liver.

11. Other Health Risks

Aside from the risks listed above, sugar can harm your body in countless other ways.

Research shows that too much added sugar can:

 Increase kidney disease risk: Having consistently high blood sugar levels can
cause damage to the delicate blood vessels in your kidneys. This can lead to an
increased risk of kidney disease (40Trusted Source).

 Negatively impact dental health: Eating too much sugar can cause cavities.

Bacteria in your mouth feed on sugar and release acid byproducts, which cause
tooth demineralization (41Trusted Source).
  Increase the risk of developing gout: Gout is an inflammatory condition
characterized by pain in the joints. Added sugars raise uric acid levels in the blood,
increasing the risk of developing or worsening gout (42Trusted Source).

 Accelerate cognitive decline: High-sugar diets can lead to impaired memory and

have been linked to an increased risk of dementia (43).

Research on the impact of added sugar on health is ongoing, and new discoveries are
constantly being made.

SUMMARYConsuming too much sugar may worsen cognitive decline, increase gout risk,
harm your kidneys and cause cavities.

How to Reduce Your Sugar Intake

Excessive added sugar has many negative health effects.

Although consuming small amounts now and then is perfectly healthy, you should try to
cut back on sugar whenever possible.

Fortunately, simply focusing on eating whole, unprocessed foods automatically decreases

the amount of sugar in your diet.

Here are some tips on how to reduce your intake of added sugars:

 Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened
seltzer.

 Drink your coffee black or use Stevia for a zero-calorie, natural sweetener.

 Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-
loaded yogurt.

 Consume whole fruits instead of sugar-sweetened fruit smoothies.

 Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate
chips.

 Use olive oil and vinegar in place of sweet salad dressings like honey mustard.

 Choose marinades, nut butters, ketchup and marinara sauce with zero added
sugars.

 Look for cereals, granolas and granola bars with under 4 grams of sugar per
serving.
  Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh
berries, or an omelet made with fresh greens.

 Instead of jelly, slice fresh bananas onto your peanut butter sandwich.

 Use natural nut butters in place of sweet spreads like Nutella.

 Avoid alcoholic beverages that are sweetened with soda, juice, honey, sugar or
agave.

 Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.

In addition, keeping a food diary is an excellent way of becoming more aware of the main
sources of sugar in your diet.

The best way to limit your added sugar intake is to prepare your own healthy meals at
home and avoid buying foods and drinks that are high in added sugar.

SUMMARYFocusing on preparing healthy meals and limiting your intake of foods that
contain added sweeteners can help you cut back on the amount of sugar in your diet.

The Bottom Line

Eating too much added sugar can have many negative health effects.

An excess of sweetened foods and beverages can lead to weight gain, blood sugar
problems and an increased risk of heart disease, among other dangerous conditions.

For these reasons, added sugar should be kept to a minimum whenever possible, which is
easy when you follow a healthy diet based on whole foods.

If you need to cut added sugar from your diet, try some of the small changes listed above.

Before you know it, your sugar habit will be a thing of the past.

Article not mine. This is from a website called Healthline.com which was written by Jillian
Kubala, MS, RD on June 3, 2018.