Manhardeep Singh

61 STEPS TO REDUCE TENSION

November 16, 2018

1. Identify the real cause of stress.

2. Events causing stress should be noted down and analyse it once in a month.

3. Your reactions to each stressful events should be recollected and compared with one another.

4. Should not give immediate response to stressful event, always take little time to think.

5. If any tension comes ask your inner man(Mind)for a solution, he is more intelligent than you.

6. Past is past always concentrate on future events and gather courage and willpower.

7. Need not bother about your loss, but find out the reason for it and try to solve it.

8. Face all situations with confidence.

9. Keep faith in god and worship him.

10. Always hope for the best.

11. Always keep a positive approach.

12. Before doing any thing plan a solution to face a negative situation.

13. Should not live only for money.

14. Help the poor people .

15. Visit the sick people and give them moral support.

16. Whenever you are tensed take a deep breath and relax.

17. If you are tensed countdown from 100 to 1.

18. If any stress comes look at the beautiful picture kept on the wall.

19. Keep some flowers in the room and have a look.

20. Practice breathing exercises regularly.

21. Keep little time for yoga and meditation.

22. Aromatherapy is good to relax the mind.

23. If you are tensed make a surprise call to your old friend.

24. When you are tensed think about others who suffer from more serious problems.

25. Keep close contact with your family and share the problems with them.

26. Go for pleasure trips with the family members.

27. Avoid sedentary life, always mingle with others.

28. Always approach others with a smile.

29. Laughing and sharing jokes with others will make you relaxed.

30. When you are tensed visit your close friend or relative.

31. If any stressful event comes discuss it with your intimate friend.

32. Spend little time with your kids and join their plays.

33. If you get time go for a healthy discussion on any interesting topic.

34. Always approach the people in a polite manner.

35. Maximun attempt should be made to reduce enemies.

36. Keep a regular routine for your activities.

37. Never postpone the works.

38. Sound sleep is very essential to relax your mind and body.

39. Always prefer room with fresh air.

40. Getup early in the morning.

41. After waking have a nice bath with your favourite shampoo.

42. Use some perfumes and room freshners you like.

43. Have a relaxing body massage.

44. Personal hygiene should be maintained.

45. Your health problems should be discussed with the doctor and follow his instructions.

46. Make a habit of cleaning the home and surroundings.

47. Keep sexual relations with only one partner.

48. Morning and evening walk is good to relax.

49. Afternoon sleep is good but should not be a deep sleep with snoring.

50. Listen good music and go for a movie with your intimate friend.

51. Reading interesting books can reduce tension.

52. Gardening is a useful method to relax.

53. Spend little time with pet animals.

54. Engage in some games.

55. Keep some time to engage in your hobbies.

56. When you get time write some literal things like articles, poems and stories.

57. Keep a regular timing for food.

58. Take plenty of fruits and vegetables.

59. Prepare your favourite meal and have it with your family.

60. Having food from restaurants may give you a good mood.

61. Excess of drinking and smoking should be avoided.
ELIMINATE STAGE FEAR FOREVER

November 15, 2018

I vividly remember having the scariest experience of speaking in front of my class in my high school. It was an experience I then never wanted to experience again. I felt that day what glossophobia or fear of public speaking is. Studies suggest that up to 75% of world’s population has this fear. This means out of every 10 people, at least 7 has it.

Looking broadly, it SEEMS this fear doesn’t affect much, after all how often do we have to speak in front of a group of people? But the effect, that most of the times not visible to us, ranges from limiting achievement of organizational objective to grabbing that next promotion that can change the life.

If nothing is done, it is certain the future would be the way it is right now, nothing more nothing less. But here is a tool for you, that can help you break-free from this fear and hone an ability that can move mountains – the ability to speak effectively and effortlessly in front of people.

The e-book ‘Don’t Fear The Mic’ is written with keeping the possibility of untangling the fear of public speaking and opening up a world of freedom from fear and full of expression for the reader.

Reading this tool would give you insight into 101 such tips that can be used to make your next presentation powerful and effective. If you deal with a group, this is a must-read for you.I invite you to go to ‘Don’t Fear The Mic’ and grab your copy to hone the skills of public speaking.

Best Wishes,
Manhardeep Singh

P.S. Do not limit this tool to yourself, forward and share it with your friends and family, you never know who might just need it.

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Life Coach: Do You Need One?

November 14, 2018

There is a certain point in time when a person becomes dissatisfied with his or her life. He or she might be thinking that there is something more for him or her out there. It could be about the job, about love, about financial disposition or about life in general. If you feel this way then you may be in need of a life coach.

Life Coach and Life Coaching

A life coach is the same as a baseball coach, a basketball coach or a football coach. The coaches teach and train the players to change faulty habits, develop and improve so that they may become better players. A life coach is similar to them. He or she coaches people to change faulty habits, develop and improve the different aspects of their lives for them to determine and achieve their goals in life.

Life coaching is the process of developing and improving a person’s life. It is a partnership between a client and a coach for a certain period of time. The partners will have sessions that will focus on the client’s needs and other issues.

Through these sessions, the life coach will help the client develop different strategies and solutions to improve. This is an interaction between two persons and it is not only the life coach who will be making the decisions. The client will be actively involved especially in the decision making process.

Why Do You Need Life Coaching

The point in time when you want change (as have been mentioned in the beginning) can quickly come and go. But this will be recurring from time to time which can become a bother. So what are you going to do about it? Is it okay to let this happen for the rest of your life? Is it okay not to do anything about it?

Is it okay to feel dissatisfied? With a life coach, you will be given a helping hand that will guide you to take that big leap and change for the better. He or she will be there to aid in determining the right path for you to take to improve and feel satisfied with your life.

Benefits of Having A Life Coach

A life coach will help you ponder on what you want, why you want it, and how you can achieve it. He or she will aid you in taking the steps from where you are now to where you want to be. A life coach will give encouragement and provides support, confidence as well as motivation for you to achieve your goals.

Will You Really Benefit From It

Anyone can benefit from life coaching. It does not matter where you are or who you are, for as long as you want changes and improvements in your life, you will benefit from having a life coach.

Life coaches have been effective when it comes to the different aspects of life. This includes financial success, career, health, personal skills & confidence, happiness, satisfaction and fulfillment. It all depends on you on what aspect of your life you need help with.

Conclusion

So do you really need a life coach? The only one who can answer this now is yourself. The basics of life coaching and life coaches have laid down before you and it is up for you to decide whether you need a life coach or not.
Avoiding Bad Habits

November 12, 2018

Would it not be nice if you could avoid bad habits instead of having to quit them after starting? No one will avoid all bad habits. There are just too many to stay away from them all. Yet, you can reduce the number of bad habits you have to conquer.

There are certain bad habits that you can avoid altogether. Your body has no need for nicotine or tar from cigarettes. So, if you do not take that first cigarette, you will never have to face the daunting task of giving them up. It is well worth any social discomfort you might feel to dodge that bullet.

Other bad habits are a matter of degree. Your body needs food. Many people realize that they will gain a lot of weight if they do not take action. However, you cannot just stop eating altogether. You could for awhile, but that would not be healthy either. Instead you must find a way to limit yourself.

To avoid the bad habits involved in letting yourself become overweight, you need to think differently. You can do this by thinking of food as a special treat that you only get at certain times. You can eat like a thin person-picking out the best part and leaving the rest. There are a host of different thinking patterns you can take on to avoid getting fat.

Not exercising is another of the bad habits that will make you gain weight. You may know that you need to get up and move around. You may have every intention to do so. The energy does not seem to be there when you need it. To avoid this bad habit, start slowly. What you may not realize is that the energy will increase as your exercise increases.

Bad habits of personal hygiene can be avoided by developing a positive routine. If you fear going out in public smelling bad, you can make it a habit to shower every morning. Shower more than once a day if the situation calls for it. Brush your teeth and comb your hair. If you are just starting out on your own, you could even make a list. After all, you are probably past those teen years when everyone else made sure you were decent.

Relationships are difficult enough without developing bad habits. If you are getting married, make a point of discussing all the possible trouble areas first. You can do this with a pre-marriage counselor or on your own. Either way, it is good to learn how you each can contribute to keeping away the bad habits of jealousy or neglect.

Many bad habits can be avoided if you will only consider the needs of yourself and of others equally. Putting yourself first at all times makes you selfish and hard to abide. Putting others first all the time just makes you a doormat.

For every bad habit, there is a way to avoid it. The trouble is that no one can be vigilant enough to control that many behaviors. What is more, many bad habits start before people are old enough to think much about it. If you want to, though, you can pass up some of them.
“All of a Sudden…” Performance Problems resolved with Performance Coaching

November 10, 2018

How many times have you heard someone say the words, “It happened all of a sudden?” In my career I can’t begin to count the number of times people have complained that something happened “all of a sudden.” Do things really happen suddenly, or do they usually begin slowly over time, gathering momentum. For example, consider performance problems with employees—do they begin “all of a sudden” or do they usually start gradually as small disturbances and gain seriousness and complexity over time? If you’ve been a manager for even a few months I’m sure you’ll agree that few problems actually happen “all of a sudden.” Most escalate over time gaining not only complexity, but also seriousness.

So why then do so many managers claim that performance problems happen “all of sudden?” In my experience it happens because of three reasons. The first is that some managers are literally unaware of their employees’ problems. Perhaps they have distanced themselves too much from their employees to be aware of what is going on, or they have turned a “blind-eye” to what is really going on in the work place. In any event, a manager must be close enough to his or her employees to know what is going on. Without that closeness, there is little chance of preventing small problems from festering into large ones.

The second reason is managers who believe that problems can fix themselves if they left alone. This is called problem self-resolution. Now think about it, how many times in the day-to-day managing of people can you turn your back on a problem and expect it to go away? Granted, in some rare situations some problems may fix themselves, but in most situations what happens to the problem? Doesn’t it begin to grow? Doesn’t it get more complex? Doesn’t it begin to involve more people and more processes? The truth is that problem self-resolution is a cancer that can be the downfall of a manager. It’s necessary and important to delegate the appropriate tools and responsibilities to your employees. You cannot sit back and merely hope that the problem will somehow magically fix itself. That rarely ever happens in business today.

The third reason is managers whose temperament is non-confrontational, thus they are fearful of having conflict with employees. So as a result they tend to avoid situations where they need to discuss performance problems with employees. These situations avoided over time can cause minor problems to grow into major problems. Confronting a small issue with an employee is much easier and far more effective than procrastinating then having to confront that same employee with a large issue at a later time. Part of being a manager is having the courage to confront issues when it’s timely, necessary and appropriate.

So what does this mean? And how does this relate to you? It’s far easier to deal with and resolve small problems than it is big problems. Small problems typically involve a few people and one or two processes. Large problems involve many people and a lot of processes. Many times a small problem can be resolved in a few minutes through performance coaching, but a big problem can be so complex that it can literally take weeks, months and even years to resolve. Then, consider of the cost of resolution. Waiting, for whatever reason, can be very expensive.

From my experience with retails stores, I’ve observed how front-end bag expense can begin as a small problem as baggers and checkers fail to pay close attention to the number of bags used for each order. If items per bag decrease over a four-month period from an average of 6.5 items per bag to 5.5 items per bag, the front-end manager has a small problem. But if he or she ignores the problem for any of the three reasons described above the problem could grow to a larger problem in succeeding months. If the problem did grow to an average of 4.5 items per bag, then the front-end manager would have a substantially larger problem to solve, which would take a longer time to fix.

If the front-end manager was monitoring items per bag on a regular basis and were aware of the decline from 6.5 to 6.0, then he or she could begin an intervention to identify the causes of the performance problem and solve it early, rather than waiting until the problem was much larger. Waiting several months while even more people form bad habits would make the solution much more difficult as compared to jumping in early and resolving the problem while it was in its infancy. Stated in another way: early can be simple, quick and cheap; later is often complex, difficult and expensive.

It’s been my experience that, “There ain’t no such thing as all of a sudden.” Very few performance problems begin as large problems. Most begin as manageable issues solved by simple performance coaching. I liked the statement so much that I’ve quoted it many times in the years since that class. The statement is right: “There ain’t no such thing as all of a sudden.” In management, problems tend to begin as small manageable issues. Then, if left alone, and unsolved they grow into major problems that drive managers nuts. As managers, it’s our responsibility to identify those problems while they are small and in their infancy and then deal with them quickly and decisively. That’s what makes good managers great.
Mind Power Through Mindfulness

September 1, 2018

Basic mindfulness exercises put you in a state of awareness where distractions are let go, and your mind power is able to function more effectively. They help you think more clearly and concentrate better. They are also easy exercises to do.

More Mind Power in Minutes

A basic mindfulness exercise starts with sitting down, relaxing and breathing deeply through your nose. Close your eyes and be aware of your breath going in and out. After a minute, move your attention to your body, one part at a time, noting sensations of cold, hot, tight, sore and anything else you identify. In a few minutes, start listening to sounds in the room, without thinking about them. Just listen.

When it feels right, open your eyes and look around as if you are seeing for the first time. Rest your eyes on an object for half a minute, examining it without talking about it in your mind. Then move to another object, and another, while still maintaining an awareness of your body, your breathing, and any sounds. Stay in this state of mindfulness until you are ready to get up.

Being aware of your body, breath and immediate environment, puts you more fully “in the moment.” Your mind is in a very receptive state, with fewer mental distractions that prevent clear thinking. Doing a mindfulness exercise before important mental tasks will give you greater mind power, specifically more focus and concentration.

An Even Easier Mindfulness Trick

Try this one today: When you feel stressed, stop, and carefully watch yourself to identify what’s bothering you. Maybe you’re expecting something bad to happen, or an argument is going on just below the surface of your consciousness, or you’re worried about something, or in pain in some way. Make a note of everything you find.

Then deal with these mind-irritants. Make a phone call that’s on your mind, take an aspirin, apologize to whomever you were fighting with. Write things on tomorrow’s list, to get them off your mind. If there’s nothing you can do right now, tell yourself that. Do this exercise, and you’ll feel less stressed, and more able to concentrate on the tasks at hand. You’ll have more mind power today.
Looking Back to Move Forward

August 31, 2018

Another year is over. Take a moment to reflect on the past years.Start with an honest evaluation of your accomplishments, successes and failures.

Welcome the new year with a celebration of the past. Whatever challenges you faced last year, you are here to face another year. You are inspired and ready to tackle new endeavours, explore new horizons and reach for the stars.

Looking back helps to evaluate what worked and what didn’t. Some issues seem to be replayed over and over. How many years has it been that you’ve promised to be more vigilant about your diet and exercise? What about the overuse of your credit card? How do you manage your time? What is it going to be this year? What are your priorities?

It’s all a matter of perspective. Somewhere in the past, you stumbled and for a while, you were spinning your wheels. Take heart, that is past. There is a deep
well of strength and courage within you. And you moved on.

No one passes through this life without knowing pain and heartache. Add to this regret over lost opportunities, wrong choices and wrong decisions. These do not define your life. It is the lessons learned from these , and the determination to do better. Reap the nuggets of precious insights from the muddle and move on.

How well do you take care of your mental, physical and spiritual self? If you believe in taking care of your mental and spiritual well-being, your physical
health will definitely reap the benefits. Do you allow yourself time alone to enjoy peace and quiet? Have you learned to say NO. Do you take time to appreciate the beauty , the bounty and the blessings of the universe?

Stress is the scourge of living in the fast lane and getting caught up in the pursuit of material success. Consider seriously the level of your stress over the past years and how it affects your health. Think about this- your stress level impacts on your relationships, your career, your family and your whole life.

Some pursue elusive dreams. How long has it been? Ask yourself. Perhaps it’s time to re-assess that dream. Times change. There are other avenues to pursue. Don’t get stuck chasing after something that loses its value, its luster as time moves on. Don’t let life pass you by.

Look back honestly, but kindly. And move on.
What Innovation Can Do to Your Life

August 30, 2018

It’s a talent that everyone has, yet they think they don’t. The power of innovation. If you’ve ever marvelled at somebody’s creative prowess, guess what, you can create and innovate too. It just takes time. Everyone is born creative. The box of crayons in kindergarten were not limited to those who possessed potential; because the truth is, everybody has potential.

You know how long it took to learn to ride a bike or drive or to never commit the same mistake again? It’s the same with innovation. It takes a bit of practice and a lot of time before this mind function comes easily when called. This article will teach you a few tips on how to bring innovation into your life.

Don’t listen to what other people say. Follow the beat of your own drum. Allowing for the input of other people will only bring cacophony to the music you are trying to make. If you have an original idea, don’t waste your time and effort trying to make people understand. They won’t. And the help you will probably get comes in the form of negative feedback. If all those geniuses listened to their peers, we would probably still be living in the middle ages.

Spend time on it. I cannot stress that enough, although, please do not mistake this tip to tell you to quit your day job entirely. Do not. This involves some tricky time management but with a little discipline you’ll be able to squeeze both in.

Exercise. Take a walk. Run a mile or two. Send all those endorphins coursing through your veins. Exercising certainly clears and relaxes your mind and allows for anything to pop up.

Record your dreams. Aren’t some of them just the craziest things that your conscious mind would never have thought of? If you’ve had these dreams before, and I’m sure have, this only shows you the untapped innovative power you have lying within. So jot down those notes. Those dreams may just create an innovative spark in you.

Find your own style. You can always tell a Van Gogh from a Matisse. You’ll know Hemingway wrote something by the choice of words on the paper. So it is the same with you. People will appreciate your innovation more because it is uniquely yours and that no one else would have thought of what you were thinking. That will let people see how valuable an asset you are.

Don’t hide behind nifty gadgets or tools. You don’t need the most expensive set of paints to produce a masterpiece. The same way with writing. You don’t need some expensive fountain pen and really smooth paper for a bestseller. In fact, J.K. Rowling wrote the first book of the Harry Potter Series on bits of tissue. So what if you’ve got an expensive SLR camera if you’re a crappy photographer? Who cares if you’ve got a blinging laptop if you can’t write at all? The artist actually reduces the number of tools he has as he gets better at his craft: he knows what works and what doesn’t.

Nothing will work without passion. What wakes you up in the mornings? What keeps the flame burning? What is the one thing that you’ll die if you don’t do? Sometimes people with talent are overtaken by the people who want it more. Think the hare and the tortoise. Ellen Degeneres once said that if you’re not doing something that you want to do, then you don’t really want to do it. And that’s true. Sometimes you just want something so bad you become a virtual unstoppable. And that is passion. Passion will keep you going.

Don’t worry about inspiration. You can’t force it; inspiration hits when you least expect it to, for those unpredictable yet inevitable moments you should prepare. An idea could strike you on the subway, yet alas, you poor unfortunate soul; you have no sheet of paper to scribble down a thought that could change the world. Avoid these disasters. Have a pen and paper within your arm’s reach at all times.

I hope this article has helped you bring more innovation into your life. Keep in mind that you’re doing these things for your own satisfaction and not anybody else’s. But soon enough they will notice, and everything should snowball from there.
Start Today

August 29, 2018

Below are several things you can do today to start getting organized. A few simple things and you will immediately feel more in control of your environment.

Everything in your home or office should have a home — a regular and suitable place where that article is usually kept. Some items that you use every day, can be on display and/or readily accessible for everyday use. Other stuff like holiday decorations or out of season garments, can be stored in an out-of-the-way area in anticipation of being required. When an object strays from its ‘home,’ it can easily be lost, therefore causing stress and frustration. Clutter build-up as you would expect occurs when items are not kept and/or returned to their homes.

You do not have to say yes to every single demand for your aid. Schedule a set quantity of time every week for chance requests. Once that time window is full, do not take any more requests for your time that week.

Do not bring your mail over to your writing desk or table where it is bound to stack up and take hours to go through later. Open it right over the recycling bin, and get rid of all uncalled for mail and inserts without more ado.

Stop wasting morning time frenetically running around like a crazy person trying to get things completed in order to get to work on time. Do whatever you can to get ready the night before. Set the breakfast table. Set out your clothing, and your kids’ clothing. Have the coffeepot launch automatically by using the timer.

Stuff that is out-of-date, washed out, out of order or otherwise unusable can frequently be discarded. If you do not want it, and you do not know anyone else who wants it, chuck it at the moment. You will be freeing your space–and your mind!
Five ways to get More Done

August 28, 2018

1. Avoid interruption: If possible, leave your phone on voice mail during times you have scheduled to work on projects. If you have a private office, close your door. You might even place a sign saying something like “Hard at Work: Please Come Back Later.” If you are interrupted, help keep the interruption short by remaining task-oriented.

2. Schedule time to make phone calls and return e-mail. When you leave a phone message, list times that you will be available by phone. Ask the other party to do the same – it will save you both a lot of time that would otherwise be spent on everyone’s favorite game, phone tag. Also, avoid checking your voice mail and e-mail frequently. Instead, review them at scheduled intervals during the day.

3. Plan stress breaks throughout the day. Make sure you give yourself a break! Working to the point of total brain fatigue and muscle tension will never do you any good. Stretch, take some deep breaths, and go out to get your lunch, call your kids – do something to give yourself a little break. If you’d like, you can schedule these breaks as a reward for when you’ve finished a particular chore.

4. Appreciate your own approach. Just as we are all different in other ways, we all have diverse organizational styles. Keep in mind that you have gotten where you are today because of whom you are and what you have accomplished. Employ improved organizational skills to enhance your personal style, not change it. Getting organized should make you feel good, not burdened.

5. Stick to your plan. The best-laid plans often fall victim to their makers. While spontaneity is important, there is a fine line between it and plain procrastination. Once you’ve come up with a good plan for tackling a task, stay with it. Only you can prevent yourself from wavering.