Russell H Armstrong

You're reading The Smartphone Effect (And Why We re All Addicted), originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Most of us know the tug of a new SMS message or a notification from Facebook which comes with the ever-present smartphone.  But most of us don’t know – until it’s taken away – how powerful that tug really is.  I recently left my phone in the Athens airport: for at least a few weeks, I went to sleep without a phone beside me. I was surprised by how potently I felt the difference.  The itch to check just one more app became defunct.  There were only two choices once in bed – read, or drift off to sleep.  No frittering away an hour in the morning or before bed.   Usually the resolution to read before bed – which I genuinely love – gives way to watching Husky videos.  Even after putting the phone down, smartphones haunt sleep, exciting the brain and sen https://www.pi...

You're reading How To Get Sh*t Done – Book Review, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Here’s something we could all use in this New Year – How To Get Shit DONE! I stumbled upon this book recently, and to my surprise, it had a huge impact on me. Erin Falconer, the author of the book, states that we are not doing what’s exactly needed to achieve success. As we all know, life isn’t easy; it’s as complicated as can be. But Erin says that this complexity is necessary for us to perform to the best of our abilities. You need to create a crystal clear plan and stop underestimating your self-worth to get work done better, faster, and in a smarter way. The book discusses the power of being before the power of doing to achieve your goals. The journey begins with the Power of POP. “What’s that,” you ask? Well, simply put, it is Personality, Opportunity, and Product https://ww...

You're reading 5 Effective Ways to Overcome Chronic Substance Abuse, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. When you are deeply addicted to drugs or alcohol, you pretty well know how the craving and yearning for getting intoxicated overpower your senses. At some point in time, you want to give up your addiction, break the shackles and get back to life, but to no avail. This is what the chronic nature of substance abuse does to you; it just takes a turn for the worse – a condition called “relapse”. In simple words, the term relapse refers to a person stopping the use of drugs or alcohol for a period of time and then starting to use again. On the face of it, conquering substance abuse seems difficult and challenging, but it is certainly not impossible. With the right kind of treatment, support and direction, you can defeat addiction along with self-help and determinatio...

You're reading 9 Tips on How to Overcome Fear of Public Speaking for Introverts, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Most people are afraid of public speaking, but when you’re shy or introverted giving a speech or presentation can seem even more daunting. Here are some tips on how to conquer public speaking fear and give a great speech, whether you are an introvert or not. Know your audience Understanding your audience is one of the single most important factors to successful public speaking. You wouldn’t give the same speech to a group of school teachers as you would to a group of their students. So ask yourself, who is my audience and what do they want, or need, to hear? The answer to this question will help you decide what to include in your speech and how you present it. Introverts are generally very aware of the needs of others – use this natural ability to tu...

You're reading Learn a Language Online and on Your Own, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. First the bad news.  I'm not going to tell you learning a language is easy, it isn't.  Anyone who tells you otherwise is probably selling you something .  You may be able to "speak" a language in a few months, but if you want to reach a level where you can read, work, live and study in the language, it's going to take longer.  For most languages, the time to become truly fluent is five months to a year of dedicated study.  For English speakers, check out the Foreign Service Institute's guide if you're curious about where your language falls. Hopefully, you didn't stop reading, because there is a lot of good news.  Can you think of a more useful skill that virtually anyone can acquire in six months?  I did it, and I'm not being falsely mo...

You're reading Too Stressed to Sleep? Here’s How to Relax, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. This fast-paced modern world often keeps the mind whirling long after it should be asleep. Finding a balance between work, family, and other obligations bring stress that can keep you awake late into the night. But, there are yoga and meditation techniques you can use to release stress and bring the mind to a state of calmness. Yoga and Meditation Relieve Stress Yoga and meditation have been proven to decrease inflammation, reduce blood pressure, and improve moods. Both use breath and body together to focus on muscle groups that may be holding tension. As your mind focuses on your body, it is more likely to put those things that are causing stress in the background where they have less power over you. Stress causes muscles to tighten and shorten often resulting in painful...

You're reading 3 Easy Tips For Massive Personal Growth, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. If you’re like most people, you probably have a few aspects of your life that you’d like to improve. When you think of all the changes you want to make, you might feel a bit overwhelmed. Maybe you want to start exercising regularly, eat healthier food, develop better relationships, and improve your financial situation. Thinking about all of these goals can be quite daunting! Each improvement on its own would be a big change and require a lot of effort, so how can you possibly improve them all at the same time? Fortunately, you don’t have to. You only need one small improvement to start building the momentum required to make massive changes in your life. 1) Personal growth is compounding When you’re solving a jigsaw puzzle, how do you solve it? Do you try getting all the pie ...

You're reading 3 Essential Tips to Spring Clean Your Mind, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Spring is nature's way of saying, 'Let's party!' - Robin Williams It's spring cleaning time. Another year, another spring, and another chance to get your sanity back. If you, like me, don't like winter, or if the past few months have been tough on you then no time is better than spring to help you recharge and shake things up for the better. Here are four science-backed ways to spring clear your mind and feel more relaxed before the summer. Tip#1: Expose your negative thoughts for what they truly are Ever listened to Rap God? Eminem raps the last verse of the song at an insane speed that not so many will comprehend it properly without checking the lyrics first. Similarly, this is how your deeply-integrated fears, worries, and negative thoughts oper...

You're reading 7 Scientific Ways to Be More Productive, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. I’m not talking about brain surgery or some advice you’d forget after reading, but rather about what actually works. Let’s be honest. You can empty your wallet purchasing all personal development books, go to conferences, soak up all the advice you get, and yet not feel like you’re using your time effectively. In fact, you won’t achieve the expected results even if you had 30 hours in a day, or if you knew all kinds of ‘secret sauces’ to working better and priorities decided. To be clear, being productive is all about dealing with your own stuff, sticking to discipline, and practising until you get better. We all know it in our hearts, after all. Yet, certain ways work Even though all sorts of ‘hacks and tricks’ start feeling useless after a while, certain tips re https://ww...

You're reading 4 Great Ways to Look and Feel Amazing for the Upcoming Holidays, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Whether you celebrate Thanksgiving, Chanukah, or Xmas, the major holidays (including New Year’s) is only months away. This is the time of year when friends and family come together to celebrate in their own special way, and it is also the time when people want to look and feel their best.  Whether you want to look stunning for that big New Year’s Eve party or feel good about yourself over the holidays with a great optimistic outlook on 2018, here are four things you can do to achieve these goals. Book Regular Appointments with a Skin Care Spa Your face is the first thing you notice about yourself, and it is generally the first thing others notice about people. Whether you want to reduce red spots, wrinkles under the eyes, or lines on your forehead, th...

You're reading The Key To Success Might Just Be Joy, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. "Passion" is a buzz-word right now. Wherever you look, there's another guru telling you how you need to be passionate about everything you do. The pursuit of passion is so relentless, it can make you feel exhausted just thinking about it. However, when there's a lot of hype around something, there's usually a reason. I'm far from telling you that you need to feel passionate 24/7 or else you fail at life, but I am telling you to take a good look at the amount of joy and passion present in your days. They might just be the key to a lot more things than you ever suspected. What's a "passion", anyway? The way I define "passion" is not just as a hobby, but something which truly light you up. Your passion is that thing you could do al...

You're reading The Power of Goal Setting (and Accomplishing), originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. The Power of Being a Goal Setter (and Accomplisher) Success. For many success is viewed as something esoteric and elusive. Its seen as something meant for a selective few who are more exceptional than the rest of us. They seem to have some type of knowledge or gift the rest of us can’t replicate or at least comprehend. I’m here to tell you that when it comes to obtaining that level of success you’ve always dreamed of whether it be losing weight, getting that promotion at work or even to start a business that is thriving its more possible than you think. The Magic of Setting Goals and Accomplishing Them If there is one common lesson I’ve learned from all of the seminars, books, interviews and other content on the subject of success, its that success in not more or less ...

You're reading Here s Why You Really Feel Invisible, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. “The common denominator I found in every single interview is we want to be validated. We want to be understood.” –Oprah Winfrey Your stories—how you look at money, your interpersonal relationships with other people and your belief system—could be the reason why you feel invisible and unheard. Learning the complex relationship between each will help you to become more aware about why you feel invisible. This is the first step towards being seen and being more present in the world. The Money Story When you were growing up and wanted new clothes or new toys, did your parents ever say to you, “I have no money”? Or whenever you wanted to buy something, did they say, “Why would you buy that!” with the subtext that you’re really just wasting money? Perhaps even when you b https://www....

You're reading 5 Ways to Become More Present Everyday, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. In a world full of distractions, it’s become increasingly important to learn how to detach ourselves from all the surrounding “buzz” and become more present. In fact, we owe it to ourselves to pause once in awhile and take in all that life has to offer. Do you ever find yourself sitting down to write an email, and then you get a sudden urge to check your Facebook? Scrolling your newsfeed turns into browsing YouTube videos and before you know it, an hour has passed until you finally realize you still haven't written that email. We live in such a fast paced world and with all the noise that surrounds us, it’s become quite difficult to stay present. Most of us are aware of the benefits of paying attention to the world around us. However, when it comes to putting it into prac...

You're reading 7 Life-Changing Habits to Get More Done in a Day, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Life is a nonstop race with no breaks—or brakes. Your to-do list always seems full, and finding time to relax can be difficult. The following seven habits can alleviate some of that busyness and help you accomplish more in your day. At Work Work is often the place where you need to get the most done—and you can with the right steps and tools. Organization Organization can make or break your productivity, so it’s important to stay on top of it. Physical and digital clutter prevent you from getting things done. Use filing cabinets, hanging folders, and digital folders to make your desk and computer more organized. Often, taking twenty minutes one day a month to get everything in order can save you hours of scavenger hunting in the future. Technology Utilizing the late...

You're reading Three Mindful Ways to Respond to and Overcome Boredom, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. "Live the mystery by beginning to perceive what average eyes fail to notice." - Dan Millman We live in a world of incredible opportunity: we can travel like no other generation in history; we can communicate with each other in more ways - and with a greater ease-- than we were capable of even 10 years ago; and we can access a seemingly infinite amount of literary, educational, artistic, and recreational content at virtually anytime we want. Yet, many of us still complain that we are bored - maybe now more than ever before! Perhaps we encounter boredom when we are sitting around the house, despairing that there is “nothing good” on the television. Or maybe it sneaks up on us when we are stuck in a meeting (or lecture) where the content of the session i...

You're reading Tips For Restorative Sleep, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. We all know how important it is to maintain an active lifestyle to be healthy. Numerous studies and reports come out seemingly every day encouraging us to be active if we want to be healthy and live longer lives. Yet in the drive to stay active, the importance of stopping to get the proper amount of rest gets pushed to the background too often. A good, restorative night’s sleep is imperative for our bodies’ ability to recuperate and recharge after a full day’s activities. In today’s society, though, it’s often considered a luxury. There’s so much call for us to be doing tasks constantly that getting the recommended seven to nine hours of sleep our bodies need each night is seen as almost selfish. The American drive to do more may be a big part of the reason why the average American https...

You're reading Why Your Flaws Are Actually Your Strengths, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. [caption id="attachment_55848" align="alignnone" width="1650"] flaws and strengths[/caption] Your flaws are actually your strengths Take a moment to think about what makes you unique. What’s that one thing that makes you feel different from other people in your life? Don’t let yourself get away with believing you aren’t unique, because that’s never true. I’m not talking about something that makes you one-in-a-million unique -- this isn’t a fairytale, this is real life. I mean, what makes you stand out from your friends or coworkers? It doesn’t have to be anything extreme, but I do believe it’s there, and if you get honest with yourself, you believe it too. Maybe there's a trait you’re not thrilled about. Maybe you’re quiet and a bit uncom...

You're reading 5 Unbelievably Easy Hacks To Instantly Boost Your Confidence, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. It's no big mystery…most people understand that confidence is critical for getting what you want in life. Whether it's building your business, getting that promotion or sparking those first feelings of attraction…confidence is the name of the game. But for most of us, being confident is easier said than done, right? Most people think becoming more confident is some long, daunting path that will take forever to achieve. They think that confidence comes with the end result; therefore, they don't take action. And I get it! It's not motivating if you have to wait THAT long. But here's the thing. You don't need to wait at all. You can feel more confident immediately. And I'll show exactly how to do that in this post. Here are five ...

You're reading The 4 Disadvantages of Mindfulness, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Mindfulness refers to bringing one’s complete attention to the moment without judging one’s thoughts. In my psychiatry and coaching practice, many people benefit significantly from it. It helps them clear their mind and focus on the present. When they are mindful, they are simply observing sensations, thoughts, and bodily states with openness, curiosity, and acceptance. It’s not surprising that my patients and clients find it beneficial. After all, the practice of mindfulness has been found to be helpful in preventing depression and in improving anxiety and reactivity to stress. It may also be helpful for attention deficit hyperactivity disorder (ADHD), and it may boost immunity and prolong life. Despite these advantages, mindfulness research has come under criticism bec https://...

You're reading Get Over a Bad Day with 8 Easy Tips, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. You can`t grow without having a bad day every now and then. It`s inevitable. Or as multi-millionaire  Tom Bilyeu likes to call it, “You cannot remake yourself without suffering.” Problems will be there, and part of being the toughest version of you is teaching yourself how to handle those moments/days better when they come. For that, I have made you a list of eight things to do when you have a bad day, all backed by science. Here they are: Bad Day Tip#1: Examine your thoughts ASAP Anytime you feel bad, the first right thing to do is to put your thoughts on paper. Your thoughts are very automatic, and fast ---we experience between 50,000-70,000 thoughts per day--- which means it will be difficult changing them unless you can catch them on paper. So, when the going gets tough, get...

You're reading 5 Life Goals That Will Change the Way You Live, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Most of us go through our lives just trying to accomplish the dreams and goals that we have set for ourselves. In the process of achieving these life goals, how often we push ourselves to an extent where we overlook the value of moments that life brings to us. But how certain are we that these goals that we so diligently work on are the ones worth spending our efforts on? Everyone has their own path to walk on, with different destinations to reach. But there are a few basic life goals that everyone should adopt. These life goals can change the way you live. Let’s find out what these goals are. Personal Growth We only get one shot at life, so why do we put the need of others before our own? While being selfless is wise sometimes, it shouldn’t be the case at all times. ...

You're reading 9 Ways to Shine in Meetings as an Introvert, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. There are lots of times when being an introvert can be good for your career, but meetings are rarely your chance to shine. More naturally extroverted colleagues tend to hog the limelight and you are left cursing yourself for not speaking up and showing what you can contribute to the discussions. It doesn’t mean that you don’t have good ideas, but you’re just not able to showcase them at the right time, so it can feel like this is holding you back in your career. But what can be done? Unfortunately there’s no sign that meetings are going to become less important as a part of workplace culture anytime soon, so it’s up to introverts to find ways to utilize their particular skills to emphasise their qualities rather than the areas where they struggle. So here are nine way ht...

You're reading Using Yoga As A Relapse Prevention Strategy, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. Yoga Balances Mind And Body Researchers have found that yoga might help break the cycle of addiction. Yoga treats the mind and body together, releasing stress and creating balance. Incorporating yoga in long-term treatment helps those in recovery avoid relapse and achieve a lifetime of better health The Danger Of Relapse Turning away from substance abuse is hard. Staying sober after detox is harder, even when people in recovery know the potentially devastating effects of relapse. The most recent data from the National Survey on Drug Use and Health found 21.5 million Americans 12 and over struggle with substance abuse. While experts consider addiction a highly treatable disease, less than 11 percent of individuals who need treatment actually receive it. Relapse is common,...

You're reading 5 Things You Need To Know About Improving Your Mental Well-Being, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles. A person who is mentally well and happy is also a healthy and happy person overall. Our mind is the engine that runs everything, and happiness and well being are like the oil change that keeps it going and never lets it shut down. Right from the time we are born, each and everything thing we do, learn and experience, molds the brain into a solid organism. This organism runs everything and makes sure that we function through every day the way we're supposed to. Of course, we're human, and that was just an analogy. Unlike machines, we have more flaws and cannot be understood or predicted using a manual. Each of us function differently, process information differently, and also have similar brains but very different minds. Our mind's well-be...