Emotional Intelligence or also known as EQ is a quality a successful leader should posses. Western cultures esteem analytics skills measured by IQ tests missing probably the most important quality of a leader, EQ. EQ describes the ability, capacity & skill to identify, assess, manage and control the emotions of one’s self, of others, and of groups.

I had the pleasure of reading Daniel Goleman’s book called “Emotional Intelligence” which explores this mind stimulating and enriching topic. In his book, Goleman explains how emotions play a much greater role in thought, decision-making and individual success than is commonly acknowledged.

Let me explain.

Paul MacLean – 3 brain theory

Dr. MacLean said we do not have 1 brain but 3. Each brain evolved over time one by one over the older brain until there were 3 distinct brains interconnected with their own purpose and function. This is called the Triune Brain Model.

The 3 brains – starting in the center

The 3 brains - in detail

1st – Reptilian (Primitive) is at the brain stem, root brain. This controls breathing, heart and organ functions. It is a part of the brain which cannot be reprogrammed since it regulates your body. Its goal is to make sure you stay alive and reproduce.

2nd – Limbic (Emotional) sits over the primitive brain and is impulsive and powerful. It controls how you feel to certain stimulus. Knowing something is right in your heart. It connects information to memory and works best during emotionally charged context. It serves the primitive brain giving pleasure to natural survival needs.

We like to believe that our decisions are based on our thought but in reality they are based on our “emotional state of mind”… how we feel at the time.

It’s important to know that there was an emotional brain long before rational brain.

3rd – Neocortex (Rational) is the newest part of our brain and is also referred to as the “thinking brain”. It sits on top of the emotional brain and it controls higher level processes such as logic, reasoning, creative thinking, language etc…

Neocortex tends to be swamped by the brains beneath it, especially the emotional brain on which it sits & connects to directly. The emotional brain is known to hijack your rational mind when it its basic needs for survival & reproduction are threatened sending a storm of messages to the lower brain to execute pre-programmed instructions in a fight or flight response. E.g. Fear sends stress signals to all parts of the brain immobilizing the body.

I’m sure by now you can see the importance of the 3 brains and their impact on us and people we lead.

A Japanese tale

There is a nice Japanese tale about a samurai and a zen master. The samurai wanted to know the difference between heaven and hell. The monk replied to the samurai “I have no time to waste with a lout like you”. The samurai flew into a rage and pulled his sword in anger yelling “I could kill you for your impudence!”. “That”, the monk replied “is hell”. Startled, having realised what the monk said the samurai put his sword away, bowed and thanked the monk for his insight. “And that” the monk said “is heaven”.
This illustrates the crucial difference in getting caught up in a feeling and becoming aware that you are getting swept away by it.

Socrates injunction “know thy self” speaks to this keystone of emotional intelligence. Awareness of ones own feelings as they occur and self-awareness as an ongoing attention to ones internal states – being aware of our moods and thoughts about that mood.

How to manage your emotions?

Here are a basic set of set of steps you can follow to learn to control your emotions and in turn understand the emotions and drivers of the people you lead.

• Cease and challenge the emotion (e.g. anger) before reacting to it.
• Realize that you cannot stop emotions flooding your mind. Emotions happen too quickly and outside your rational mind. But you are in total control of how you will react.
• Have an open mind and realise that you may not understand the other story where the emotion was triggered. The situation might not be as bad as you perceive it.
• Each thought triggers more emotions. So use the power of distraction to stop it.

Why is this important?

• We are all affected by the 3 parts of our brain in making and dealing with decisions and people.
• As a leader understanding how this affects you is fundamental in understanding your followers, those that you lead. How can you lead people if you do not understand basic fundamentals of how your emotions drive your world. Understand 1st, then apply.
• Being an effective leader means you understand that people are emotional creatures and at times can get swamped by their lower brains in response to various environmental triggers.
• Intentions and Behaviours are 2 different things. Behaviours are sometimes triggered by lower brain functions. Never make conclusions based on them, rather on the “true intentions” of the said individual, their rational mind. Have an open mind.

Emotional Intelligence

Before you can be effective at this you must understand your own emotions better just like the samurai in the Japanese tale. Once you learn to manage your emotions you will have a profound deep understanding of the people around you and how to best respond, motivate, lead and inspire them. That my life explorers, is true Emotional Intelligence.

Goleman in his book on Emotional Intelligence shares great stories and examples on EQ. If you haven’t already, spend some time immersing yourself in this knowledge. You will be surprised what you learn.

Daniel Goleman’s book on Emotional Intelligence

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Not enough time in a day… is a common mantra in our society. But what if we could change this and gain extra 3 hours in a day to do more, become more, have more energy, and achieve those goals sooner. Does all of this come for free? of course not. There is always a level of sacrifice. However the pain can be eased and turned into a benefit. Let me explain.

To have more time in a day (without reorganising where you spend your time) is to sleep less. It’s that simple.

So how do you sleep less (5 hours per night) and have more energy to do more?

I set to find out the answer to this back in September 2009 when I published my 1st self experiments on sleeping less and having more energy. My usual habit was 8/9 hours per night of sleeping and I wanted to recoup a maximum of 3 hours per day. Basically sleep 5 hours per night without reducing the quality of my sleep and still feeling full of energy both physically and emotionally. Since then alot has changed and I use various tools to help me achieve this perfect balance of feeling great and sleeping less.

And now, for my perfected formula.

Prepare – stuff you need

• 10,000-lux Therapy light – $90 (NatureBright SunTouch Plus Light and Ion Therapy Lamp)
• Sleep monitor – 99c (I use this 99c Sleep Cycle iPhone app).
• Caffeine – I prefer tea but coffee is fine too – $10

How it’s done – step by step

Follow this consistent pattern for the next 2 weeks and I guarantee you that you will sleep less and have more energy.

Before you sleep

• Setup a consistent sleep and wake time. Going by the sleep cycle graphs your best sleep time is between 12am-3am. Therefore set your sleep time around 12am and wake time around 5am. I typically get ready to sleep around 11:40pm each night. So by the time you snooze away it will be 12am.
• Learn to still your mind (rid the monkey mind) through meditatation so that you can fall asleep faster. Meditation is all about stilling and relaxing your mind – being in the present moment. When your mind is free & relaxed your body will learn to follow, to relax. And if you are laying down while doing this you will fall asleep faster.
• Excercise throughout the day to raise your body temperature. What goes up must come down. Your body temperature always spikes with excercise and will drop at night and yield very good “deep sleep”. Remember, it’s the quality not quantity of your sleep that counts in feeling & being rested.
• Find the times your mind switches into REM state. You do not want to wake up in deep sleep. Only REM. You can manipulate your wake up time or use a number of handy sleep aid applications (like sleep cycle which I use) which monitors your sleep cycle and wakes you up in your REM state. Another way to tell is if you wake up in the morning directly from a dream. This is REM state, the dreaming phase when you mind is close to being awake.

After you wake up

• First thing you do when you open your eyes is Jump out of bed with energy. This anchors waking up with energy. It is a form of Neuro-Linguistic Programming (NLP) called anchoring and works wonders.
• Jump around for a minute or 2 spinning your arms and doing the Anthony Robbins lift. This gets the heart pumping, blood moving throughout your body quicker (you did sleep for couple of hours) and increases your breathing rate. This should definitely wake you up! Do this in intervals for the next hour if you feel tired again.
• Sit in front of the 10,000-lux Therapy light for around 1 hour. See my previous post on best practise methods of using this lamp. I like to educate myself by reading a book during this period but you can also check your emails, catchup on the news, trade shares (if you are on the west coast) or write code (hack away). Do something that is productive since the morning energy is best used on productive tasks.
• Make yourself a nice cup of tea or coffee. Make sure there is caffeine in it. Caffeine is best taken early in the morning to stimulate your nervous system and helps with waking you up & bringing alertness. You can also drink Yerba Mate to give you a morning energy kick.
• Now that you have extra 3 hours in a day – Keep yourself busy. Don’t sit around doing nothing since this is demotivating and unproductive. If you do nothing you will fall asleep again. You are waking up for a purpose so take advantage of this extra time. Read an educational book, write code, trade shares etc…
• And don’t forget a good breakfast. A healthy and energising breakfast in the morning sets your mental and phsyical body up for the day. Which is why breakfast is called the most important part of the day. Read through my perfect breakfast program if you need a refresher on what to eat or are looking for something with a good kick.

Is this a lot? Of course not. Once it becomes a habit you won’t even have to think about what to do next. It will all flow together smoothly and be part of your daily routine.

Benefits:

• Awake while the rest of the world sleeps – just knowing this is motivating since it gives you a head start to the day.
• Peace – the world is quiet and you can concentrate and gather your thoughts easier. It’s a good time to do work that requires a lot of concentration. I like to read in the morning. My mind is open to learning new things and soaks up everything like a sponge. If you have always wanted to accelerate your learning then this is a good reason – give it a shot.
• Better digestion – if you look at the chart below you will see that bowel movement occurs naturally around 8am each day. Because you are awake and your body knows, this part of your body’s cycle can advance. If you are sleeping your whole body is asleep and no bowel movements. Removing waste is an important biological process and if interrupted throws your metabolism out leading to bloated stomach and more waste in your body. I have an unproven theory here that allowing this natural cycle to work helps with weight loss because your bowel is emptied each day.

Some features of the human circadian biological clock - Wiki

• Last but not least, MORE TIME to do more stuff. You need to make sure that the extra time you have is spent wisely doing something productive. Doing something productive is encouraging and motivating. Seeing goals get ticked off makes you feel good and ultimately paints a positive picture “do more to feel good” – the reward centers in your brain secrete more serotonin and you overall feel better and better each day to wake up early and get going. Once you start waking up early a powerful association of getting stuff done and feeling good gets cemented into your nervous system.

If you are already sleeping less and doing more I would love to hear about it. Use the comments below to share how you did it and benefits you received from it.

Here’s to sleeping less and doing more!

Ernest

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This is going to be my shortest post to date. But it’s also going to carry a powerful message on how you can become “aware”, what some motivational speakers call “to wake up in life”.

Sean Stephenson said something which blew my mind away. He brought change to my mind. Change I am very grateful for. It has allowed me to build stronger awareness. Sean said:

The second I don’t like somebody they own me – they own me, my energy, my thoughts, my feelings!

Do you understand this? It is more than just a great quote, it’s am empowering message which carries a very powerful application. It tells you specifically how to bring awareness in 1 sentence. Awareness is key to being awake. Next time your mind/body wants to react negatively (due to bad habits – faulty programming), stop and think about the message in this quote… If you let it happen “automatically” they own you, your energy, your thoughts, your feelings! … instead become aware of what your body is feeling and respond appropriately so that YOU own your energy, thoughts and feelings!! Wow. Powerful stuff.

If you want to know about Sean visit his website: http://timetostand.com/
And don’t forget to watch his video on the front page to understand Sean’s amazing life.

If you want to know how to change your faulty programming (bad habits) read my post on developing new habits.

Ernest

You may recall my post in 2009 about understanding each other using primary human modes. That is, there are three primary modes that people use to process thoughts during communication (visual, auditory, and kinesthetic — both emotions and physical feelings). Just like being right handed primary, each of us uses one of the 3 modes as our primary form to convey messages during communication. Understanding which one the person you are speaking with is using is a step forward to better communication.

Recapping each primary mode

Note, the following applies for right handed people. For left handed switch the right to left and left to right information.

Visual:

• Speaker will primarily look up / up and to the side as they process information (answers to your questions). As if looking into the sky for an answer.
• These people are known as “the fast talkers” because visual memories are a lot quicker to put into words.

Auditory:

• Speaker will primarily move their eyes left to right / right to left (from ear to ear) as “they need to hear” what they are saying.
• These people are moderate speed talkers.

Kinesthetic:

• Speaker will primarily look down and to the right as “they need to feel” what they are saying.
• Typically these people will be slow talkers because to feel their response before speaking, this takes longer to come out.

Note: Don’t get confused with people looking down and to the left – this is common when people are having internal chatter like reciting a preplanned script e.g. actors or individuals during an interview with a pre memorised script/s exhibit this behavior.

Communicating effectively

You may have came across indivduals where you didnt just click or something was missing after your discussion. There is a high chance this may have been the choice of words you used to communicate with them. Their primary mode of communication might have been different to yours and thus the two of you did not connect and ended a discussion prematuraley.

To avoid this happening again, try to recognise the other person’s primary human mode. Once recognized, add (or change) some words & sentences in your communication. It isnt about changing what you say but how you say it.

Step 1 – identify their (speaker’s) primary mode

• Listen to their choice of words, how their eyes move and speed of speech. My previous post on understanding each other using primary human modes talks about other indicators you can use to get this information.
• Ask about the weather “how is the weather today?” – always a favourite. Is the weather, sunny (visual), warm (kinesthetic) or windy (auditory). Or, “is your car” – yellow (visual), safe (kinesthetic – volvo drivers) or noisy (auditory). etc…

Step 2 – add the appropriate “words” into your communication

Here is a list of keywords you can throw into all your communicaiton in order to get a “better” message across and be heard, understood or caught on. (which of these clicked for you?).

Step 3 – add the appropriate “sentences” into your communication

Step it up a bit and use appropriate full sentences to respond back or ask questions. Some of the common ones you can use for each primary mode include:

Step 4 – have fun!

Don’t forget that having fun is when you are having an effective communication. Once you are connecting and communicating effectively with the other person doors open to oportunities and you really get to learn and grow from the experience, building rapport quicker and even new friends. Everyone has a story to tell and once you are listening and communicating effectively the world is your oyster.

As always, I love questions, so ask away!

Enjoy,
Ernest

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If you are a fan of the TV Series Lie to Me (like me) you are going to love this book by Dr. Paul Ekman – Telling Lies: Clues to Deceit in the Marketplace, Politics, and Marriage, Third Edition. This book is the science behind Lie to Me. From breaking the law to breaking a promise, how do people lie and how can they be caught. All 20 years of Ekman’s knowledge in this field is encapsulated inside this fantastic book.

When people lie, their most evident, easy-to-see expressions, which people pay most attention to, are often the false ones. ~ Telling Lies

Who is Dr. Paul Ekman

Dr. Paul Ekman is a psychologist who has been a pioneer in the study of emotions and their relation to facial expressions. He is considered one of the 100 most eminent psychologists of the twentieth century. The character Cal Lightman of the television series Lie to Me is loosely based on him and his work. More on Ekman is detailed here: http://www.paulekman.com/ – Cutting edge behavioural science for real world applications

The Truth is Written All Over Our Faces – Lie to Me

Lie to Me – the TV series

Lie to Me, is about Dr. Cal Lightman (Tim Roth) and his colleagues in The Lightman Group accepting assignments from third parties (commonly local and federal law enforcement), and assisting in investigations, reaching the truth through applied psychology: interpreting microexpressions, through the Facial Action Coding System, and body language.

Me (Ernest) reading Telling Lies - "I give this book 5/5 stars!"

The Book: Telling Lies: Clues to Deceit in the Marketplace, Politics, and Marriage, Third Edition

Ok so you can tell I enjoy Lie to Me for all the WEALTH of educational, useful and practical material this show offers. The book Telling Lies: Clues to Deceit in the Marketplace, Politics, and Marriage, Third Edition is a companion to the show’s science. It digs deep into the research behind the accepted theories and introduces the reader to work Ekman done with the Secret Service, FBI, CIA etc… There are also extras which are not in the show like the difference between “manipulators” and “illustrators”.

Manipulators are hard to control and people cannot stop doing them for very long, especially when they are relaxed. They include all those movements in which one part of the body grooms, massages, rubs, holds, pinches, picks, scratches, or otherwise manipulates another body part.  For example; covering the eyes was common among patients who felt shame. Also people have a tendancy to move forward with interest or anger and backward with fear or disgust.

Illustrators however are called by the name because they illustrate speech as it is spoken. The best clue to deceit is when the number of illustrators changes from the norm. For example: people tend to illustrate more then usual when they are furious, horrified, very agitated, distressed, or excitedly enthused. Also the opposite applies. Knowing one’s common illustrators will help you understand what state of mind they are in.

Emblems however are common signs like the finger or the shrug which everyone knows what these mean. Emblematic slips happen subconsciously in response to emotion. Where emblems occur in presentation area (between the waist and the neck area) emblematic slips are never performed in the presentation area. Best indicator is to remember that when “emblematic slips” increase, illustrators decrease.

These indicators are part of the detecting deceit from Words, Voice, or Body group. If you are suspicious of a lie, pay more attention to the voice and body. The voice, like the face, is tied to the areas of the brain involved in emotion and is a great indicator. You might want to check out The Invention of Lying which gives viewers a comical yet revealing truth about the influence of lying and it’s impact on our society.

More to come

“The greatest trick the Devil ever pulled was convincing the world he didn’t exist. And like that, poof. He’s gone.” ~ Verbal / Keyser Soze – The Usual Suspects

I started learning about clues to deceit et al some time ago because I was interested in catching lie’s people tell to take advantage of someone. Having been a victim several times, I decided to take action. Since then I have a number of interesting books on body language, micro expressions and practised on Dr. Paul Ekman’s Facial Action Coding System (FACS) software to improve my cognition in categorizing facial behaviors based on the muscles that produce them.

I wanted to know with more accuracy who is “full of it” and who is telling the truth.

I plan to blog more about deceit, body language and micro expressions in the coming months. I believe understanding the people around you is an important trait which one can masture to help with building better rapport, friendship, relationship and to be in a position to stop liars from misleading you. Wouldn’t it be great to know if that sales man just wants a quick sale and isn’t interested in your needs or whether that deal is shonky, and / or misleading.

Essentially, this knowledge helps you make better informed decisions about practically anything in your life. That’s something worth knowing!

I love questions, so ask away!

Ernest.

Links mentioned in this post:

• Dr. Paul Ekman’s website: http://www.paulekman.com/
• Book reviewed: Telling Lies: Clues to Deceit in the Marketplace, Politics, and Marriage, Third Edition
• TV Series (Lie to Me) based on the book: Lie to Me
• Movie about what the world would be like without lies: The Invention of Lying
• The Usual Suspects (Special Editon)

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If you ever wondered why people feel grumpy, low on energy and depressed during winter season, long hours in the office or why 1 in 5 people in the UK suffer from Depression then read on.

Back in September last year (2009) I covered light therapy as one of the methods used in controlling your sleeping cycle and having more energy. Since we are now officially in winter (USA timezone) I have switched on an alternative source of 10,000 lux – the NatureBright SunTouch Plus Light and Ion Therapy Lamp. Every morning for 1 hour I sit in front of a 10,000-lux lamp (as shown below) educating myself while receiving the required daily intake of light to help lift my mood, stabilize my rhythms and invigorate my body. By the time the 1 hour is up I feel refreshed, full of energy and fully awake.

Me (Ernest) getting my daily 1 hour of 10,000-lux of Light. The only source of light in this picture is the 10,000 lux lamp - very bright!

Benefits of light therapy

Light therapy is a replacement for those of us who do not get at least 1 hour of sun light (10,000-lux of light) everyday. And that is just about everyone who works in an office, drives to work and works though lunch. Most indoor office light only gives out 300-lux of light. A candle in a dim room gives out 3-lux of light; for comparison. Outdoors on a sunny day is 500- 1,000 times brighter than office or room lighting. Not forgetting that during winter the amount of available natural light is reduced due to shorter days and more cloud cover.

10,000-lux of light has the power to:

• help Lift your spirits,
• balance your body clock,
• lift your mood,
• stabilize your internal rhythms,
• invigorate your body systems leaving you feeling rested, refreshed, and nourished all over and
• it can reduce the nagging symptoms of Seasonal Affective Disorder (SAD). If you want to know whether you are suffering from SAD click here for a quick free test.

How the lamp works

The Sun Touch Plus emits energizing, healing rays, using 10,000-lux Sky Effect light while simultaneously releasing streams of negative ions. It creates the same fresh air you feel by a waterfall or from an ocean breeze.

Scientific researchers have discovered a new light receptor in the eye’s retina that interprets signals from light rays, and sends the information to sections of our brain that stimulate hormone secretion and body rhythms. The Sun Touch Plus’ Sky Effect lamps emit the optimal blue light (white light is made up of colours – think of a rainbow) that best stimulates these receptors, which send signals to neurological receptors, energizing important centers in the body. (Amazon)

The trick is to make sure that the light enters your eyes from the top– just like the sun light would on a sunny day. I achieve this by lifting the device on some books to raise it higher and then proceed to read a book which is laying flat on the table in front of the device. Time goes by very quick, and by the time the auto timer on the device turns off the light I feel amazing and ready to tackle another amazing day. Who would have thought that a $100 device could make such a huge difference!

Where to get the lamp

I use the NatureBright SunTouch Plus Light and Ion Therapy Lamp from Amazon. For those that know me well will know that I do a lot of research before committing to any investment. In future posts I will explain how this therapy has played a major role in reshaping my everyday life. For now if you are interested grab it from Amazon here.

If you found this post useful and / or have or are using light therapy then share your experiences with everyone by posting a comment below.

Sources / mentions in article:

Still not convinved? Here are some comments from users of NatureBright SunTouch Plus Light and Ion Therapy Lamp from Amazon

I wouldnt’ have believed it if I hadn’t tried it, February 28, 2008

By Super Happy Gal

I’m a 34 year old woman. I’ve used this light faithfully for about a month. Until about day #12 I would have told you it was a hoax. But the light said it could take up to two weeks before you could see results. So I stuck with it and I will tell you that it really works. It’s a subtle but big difference (i.e. it doesn’t change your personality, just your energy and mood) in my mood and energy level. I will use this at the beginning of every winter, into spring. I get really tired with low energy in winter. My energy level has gradually increased until I am my regular, energetic self. I’ve told all my sisters to get one. I work as a nail technician and have told my clients to get one. Everyone is wondering if I get some kind of kickback from Naturebright. I tell them that I should be, but I’m not. I use my husband as the real critic and he swears it has made me a lot more energetic with a more even mood. So there you have it. Also, I looked at the Mayo-clinic websight and their research seems to support the light therapy. My dad is a psychologist and all the research he’s read supports light therapy. Just make sure you get a 10,000 lux lamp. I really like this one, though because of the optional ion thing. Even though I have no feedback on that because I haven’t used that yet. I wanted to try one thing at a time so I would know the difference. This is getting long. Anywho, I would definitely recommend this lamp for its effectiveness and reasonable price. See ya! Read more.

Bye Bye Winter Blues!, January 7, 2008

By J. Bowley “J B” (Westerly, RI)

I have had winter SAD for a long time and if I knew the enormous difference this thing would have made I could have saved myself many seasons of suffering. Within a few days my mood has done a complete 180! I feel like “my old self” again! Thanks Naturebright your product has changed my life and I dont ever want to go without it again. Read more.

A miracle!, December 4, 2009

By J. Davies (Chicago, IL USA)

I cannot believe how wonderful this product is. If I knew, I would have bought it years ago! I have suffered from SAD for years, since college, getting progressively worse each year. Last winter was the longest, grayest and coldest in memory in the Chicagoland area. We followed with a cool gray summer and long, cool gray fall. I was at my wits end. Amazon had a price on lamps that was reasonable compared to any lamps sold in years past. In just a few short days I feel amazing! I use the lamp for 30 minutes in the morning while checking emails, and again for 10 minutes in the late afternoon. It is dark here around 4:30pm with the worst yet to come. It has been gray 9 out of 10 days on average. I usually NEED a nap around 3pm and the length was increasing from 30 minutes to over an hour. I have not taken or felt the need to take a nap since using the lamp. Also, I would usually be crashing by 8pm, struggling to keep my eyes open until 10:30, not any longer. I wake up refreshed at 4:30am-my usual summer time-I am a morning person ; ) I have had more energy and enthusiasm and feel much more like myself. I am getting a lamp for my mother and recommending it to anyone who asks about my improved mood and energy level. I can’t say enough positive things about this product and I never write reviews. I can only say try this lamp. Oh…I do not mind the negative ion therapy. It doesn’t smell bad, as others wrote, kind of like the smell after a good rain. The unit is the perfect size to sit on a desk and seems quite sturdy. I terrific value for my mental well being!!! Read more.

I Wish I Would Have Bought This Years Ago, November 16, 2009

By M. Unruh “Missouri girl” (Kansas City, MO USA)

I have suffered from Seasonal Affective Disorder for over seven years. It is usually a fairly insidious onset until by January or February I am not getting out of bed and sleeping for over 12 hours a day. I have literally tried everything: medication, behavioral therapy, and multiple lifestyle changes. I wish I would have purchased this years ago.

I have had this for five days and there is a huge difference in my energy, mood, and circadian rhythm. I use it for thirty minutes when I first wake up. Since waking up with SAD is very difficult, I will place it on my coffee table and will watch the morning news while using the lamp (my biggest battle is getting out of bed to the couch, which isn’t too bad). Then I will use it between 5-6 p.m.

As for some of the prior reviews, I can agree that there is a smell associated when the ion therapy is in use. However, it does not bother me that much. It smells much like a new plastic item does, but I think that scent decreases with use. Read more.

Wide awake, November 11, 2009

By N in maine (maine)

It is 6am in the (soon to be) frozen north and pitch black outside but I am wide awake and full of energy. I love my light box. It is light and easy to use. I understand the bulbs get very hot but you would never know it because they are behind the frosted screen so it is also safe. The product is excellent and my biggest concern before buying it was whether light therapy works or not. I can tell you it works great with me. I have never used the ion-function so I can’t tell you about that. Before using it make sure you read the instructions and check out websites that can tell you how light therapy works. If the light is not close enough to you or if you use it the wrong time of day then it will not work.  Read more.

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I’m not going to bore you with the same aged material about goal setting and how important it is to your success or go into detail about a long rumoured Harvard study which found “that the 3% of the population which makes the effort to write down their goals makes over ten times as much as the other 97% combined”. Or was that the Yale study which also didn’t take place.

“Change your life change your future.” – Jim Rohn

What I will talk about is changing your future with a good solid plan for the year ahead. Putting together a set of steps  which you can follow to take you to the next level. Without a direction how do you know where you are going? where are you going? maybe you are drifting by with the rest. Time to take control of your future!

“Take control of your raft and steer your way forward, don’t let the current carry you in its own direction.” – Ernest Semerda

Planning the year ahead is the same habit every successful leader / company takes time aside annually to layout the strategic direction for the new year. The aim is to re/focus efforts (both resources and financial), create a road map how to move forward to stay ahead of competition and keep the wheels moving. This IS the biggest study that this system actually works and creates long-lasting results. Planning works. It has worked for companies ranging from 1 to thousands of employees generating up to billions of dollars per year. It has been underneath our noses, you may have even played a role in it, so why shouldnt it work for you. Let’s make it work for you.

The aim is to bring focus to the year ahead. What do you want to do this year in your personal and business life in 2010?

We all want more out of life, yet how many of us are willing to change in order to make a difference. Change requires effort, sacrifice and breaking through the fear barrier. As an unknown proverb once said “fall down 7 times get up 8 times!” in order to succeed. This means moving outside your comfort zone and building new habits. It takes time and rarely yields instant gratification. But I’m sure you have heard this quote before, “all good things come to those that wait”. It’s not wait do nothing, but that gratification comes over time to those who persist, put in effort and energy into change.

“Rome was not built in one day.” John Heywood

Where to start – it’s simple

1. You have 12 months (1 year) to make a difference in your life. Need motivation? I’m sure you can recall an event, a person or something unjust which happened to you in 2009. Get Angry! Feel the Disgust – today is the day you say “enough is enough” and you make a life changing event.

2. Start with a Mind Map. It’s the closest approach to how you mind works when brainstorming. Dont bother with bulleted notations for brainstorming – your mind is not linear in thought. It’s chaos in there. Let’s get it down on paper. Click here if you want to read more about mind maps.

3. Once you have the Mind Map done, pull out “Core Project” areas you want to focus on. Make sure each Core Project area is realistic – challenges should match skills, i.e. the task should be neither too difficult, which would produce stress and anxiety, nor too easy, which would produce boredom. You may call these Core Projects “Goals” if it helps to maintain uniformity with your earlier approach.

4. Expand on each Core Project and write it’s “Milestones”. Each Milestone must have a due date and be very specific without leaving much room for interpretation. For example, writing “I want more money by July 2010″ might yield you an extra 1% raise in your financial position. But if you write “I will have an extra $20,000 by March 2010″ then this is specific and your subconscious mind has something solid to work with. Think of your subconscious mind like a Genie. You have to be very careful what you wish for, because you are damn sure going to get it.

5. Now break down each Milestone into Actionable steps (how & what you plan to do). Let’s use the $20,000 example; ask yourself how do you intend on making that additional $20,000 by the due date. Some actionable steps might be:

• Sell a product online. This may be by creating an iPhone / Android applications or through Affiliate Marketing in a niche market. If you have the skills then you might do this yourself or maybe you need to educate yourself in this area before you can begin or hire someone with the right skill set.
• Meet that sales target at work, work out a deal with your employer that for a sale of x amount by the due date you will get compensated the required money. If you can give value to your employer which is above what they are to pay you there is no reason the employer would refuse. You and they make money. It’s only fair.
• Provide a specialised service (that’s of value to your target market) and set up a subscription service ie. $9.99 for access. This means you will need 2003 subscribers to reach your target figure. What will this service be, how do you intend to make it unique, how will you build your subscribers list and why should they subscribe (give money) to you.

These are just some of the questions you need to be asking yourself and working on their solutions to meet your target.

6. Have fun. You need to enjoy what you are doing. When you are doing something you enjoy and it is realistic you will experience Flow. The pleasurable state that people experience when they are absorbed in an activity that demands their full attention, but such that they feel in control, i.e. able to effectively move towards their target, however far away this still may be.

7. Put your targets where you can see them daily. You want to be reminded constantly to generate “urgency” for completion. You want to make sure that you review the list on a daily basis and have it in sight all the time, say on the bathroom mirror (to see the list each morning), on a whiteboard, to do list etc…

8. Dont forget point 1. This is very important to keep you going (motivated). There is a reason why you must change / make a difference in your life.

“Gambaru” translated from Japanese means “Never give up! Even if there is no chance of winning!”

Feel happy

When you have achieved a goal or set a milestone it will make you feel happy. You want to be happy, right. You want a sense of accomplishment, right. When you get to your golden days you want to be able to tell your kids you made a difference not only in your life but the life of other people you connected along the way, right.

Not enough time in a day – an excuse?

The same old excuse plagues many. If I told you that I can show you how to recover 3 hours daily without sacrificing your work or personal life would you once and for all eliminate this excuse of “not enough time in a day” and get moving on making a massive change in your life? What if I explained how to get another 2 hours on top of the 3. In total around 5 hours per day to focus on your goals. That’s 25 hours extra per working week! No gimmicks, no painful sacrifices (well maybe some pending how you look at them) but in the end you will be more, have more and get more pleasure out of life. I will share these learnings in a February post (if not earlier).

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I hope this post has inspired you to start making a difference in your life today. It’s never too late and now is the best time to start making a difference. What are you waiting for – do it now!!

May the rest of your life be the best part of your life! – José Silva

Ernest

It’s no secret, we all want a super memory. We want to remember more of the good stuff, the stuff that is useful and makes us more productive in reaching our goals / success. The old approach of memorizing / cramming isn’t fun. No one likes revisiting the same text over and over until we get it right. So I set out to find the best way one can do this and found a number of methods which have had positive results on me.

LinkedIn feedback
Along the way I also did a small survey on LinkedIn (click here to see it) to gain an insight into what other business professionals have been practicing when it comes to hacking their mind in order to “accelerate the learning process”. The results were interesting and in line with some of my findings.

Here are my 6 simple steps for accelerated learning and retaining more of what you learn.
Don’t forget, there is no magic to accelerated learning. It is as Jim Rohn has shared with us – “a few simple disciplines, practiced every day”… after a while this will become a habit.

1. Be in the “Right state of mind”

• If you aren’t then do something to alter your state like taking a shower, walk in the park, meditate etc.
• Being in the right state is key to an open mind which is willing to learn and take in new knowledge.
• Click here to read a post I did a few weeks back on “how to meditate” to help you get into the right state of mind.

2. Relax and visualize your goal/success

• Relax your jaw & neck, move head side to side and breath through your belly. Click here to read about breathing and it’s wonders to your health.
• Your physiological state is just as important as your mental. What good is learning when you are not physically comfortable.
• Visualize what you want to achieve out of this task. It’s no use doing something without an expected outcome.
• Writing down your goals also helps cement your plan of action and results you seek.

3. Explore the subject

• There is a difference between “knowing” and “understanding” the subject.
• Play & explore the subject so you “understand it”.
• Use a Mind map to break down the content into a visual format your mind understands.
• Write notes in your own words. Do not copy what is said or written word by word. You need to let your brain process the information and then note it down in the way you understand.

4. Review

• After each study interval session review your notes.
• This generates a 400% increase in retention.
• Try to limit to 40 min intervals to study.
• Between each session do something to raise your energy levels. Jump up and down for a minute or 2 or dance to some revitalizing music etc… This wakes you up (increases your heart rate), moves your lymphatic system and helps stretch your muscles & joints.

5. Demonstrate to self that you have learnt something

• Test your self & use your new skills.
• Share your learnings with friends & family and discuss at a social event your new found knowledge.
• Talking about what you have learnt cements your new found knowledge even further into your long term memory.

6. Reflect on how well you learnt & give yourself feedback

• Ask: “How it’s going & how it could go better.”
• Always strive for better… because you can. Never settle for just good!

Most of all, Enjoy every step of the way!

To make sure you dont miss any upcoming posts, I recommend you to Subscribe to my free newsletter. It’s exciting and energising! Click here to subscribe to my free newsletter.

Ernest

A great man has left this world yesterday (5th of December 2009). A man who made a difference in my life and in many others who had the pleasure to hear him speak. His name is Jim Rohn. Jim is considered a “Business Philosopher”. He does not claim to teach novel truths, only fundamentals.

A tribute to John & his great work has been setup on his website here.

Jim Rohn (September 17, 1930 - December 5, 2009) - A Tribute

What I will share with you are some of his amazing teachings, which if you haven’t heard / seen will hopefully change your personal philosophy.

Become more Valuable

My all time favorite and memorable message I got from Jim is:

1. To make more money you need to “Be more Valuable“.
2. To become more Valuable: “Learn to Work Harder on Yourself then you do on your job” 
– Jim Rohn

We get paid for bringing value to the market place. Market place = reality. It takes time to bring value to market place. We dont get paid for time. e.g. getting paid $30-50/hr is not true. Not per hour. You get paid for the “value” you put into time. All you have to do is become more valuable.

So how does one become more valuable?

• Change your life change your future.
• Read books! Gain wisdom of the world. “All Leaders Are Readers” – Jim Rohn
• Look within and let results teach you a great deal about your own activity, attitutde & philosophy.
• Results are the name of the Game.
• Make measurable progress in reasonable time.
• The truth is to ammend our errors & pickup our disciple.
• Welcome all experience, you never know which one will turn everything on.

The day that turns your life around

1. Disgust - The day you say “enough is enough” and you make a life changing event. This may be the day you realise that being taken for a ride is enough and you will make a stand and make a difference in your life.
2. Decision - Decision making is a life changing day. Make sure that the day you make a decision to change your life is followed with action.
3. Desire – Wanting bad enough to make a change. Sometimes desires wait for a trigger.
4. Resolve - That I “will”. ie. “I will do it or die” Promising yourself that you will never give up.

“There are a lot of speakers who have similarities to other speakers, and many times people can get them mixed up. But not Jim. There is nobody like him in the world. There is – and always will be – one Jim Rohn.” – Brian Tracy

Memorable quotes from Jim

Formula for Failure:
“Failure is a few errors in judgement, repeated every day”

Formula for Success:
“Success is a few simple disciplines, practiced every day”

• “Success is something you attract by the person you become”
• “You can’t change destination overnight but you can change direction overnight”
• “Make measurable progress in reasonable time”
• “Profits are better than wages”
• “Wages make you a living. Profits make you a fortune”
• “Work harder on yourself than you do on your job”
• “For things to get better, you have to get better”
• “Your personal philosophy is the greatest factor in your success”
• “Don’t wish it were easier. Wish you were better”
• “Don’t neglect the things that are easy to do”
• “Beware of what you become in the pursuit of your goals”
• “If you wish to be happy, study happiness” … “If you SEARCH you will FIND” – Bible
• “Life doesn’t give you what you want. It gives you what you deserve”
• “Don’t mistake movement for achievement”
• “Everything is within reach”
• “It is always 1st a study then a practice”

For more great quotes from Jim Rohn’s work read The Treasury of Quotes.

Jim’s videos – How to have Your Best Year Ever

Jim Rohn – How to have Your Best Year Ever 1 of 3
http://www.youtube.com/watch?v=JfA-qNWLBHo

Jim Rohn – How to have Your Best Year Ever 2 of 3
http://www.youtube.com/watch?v=b2AyudSJl_s

Jim Rohn – How to have Your Best Year Ever 3 of 3
http://www.youtube.com/watch?v=CWOJt1kCYP0

His messages will live forever!

RIP Jim Rohn. (September 17, 1930 – December 5, 2009)

Further reading & listening material

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This is your mind – the monkey mind

Monkey Mind

I’m sure we can all relate to this. You lay down in bed wanting to relax / sleep but you mind is so busy you can’t stop thinking about a hundred things at the same time. An hour passes by and you still can’t sleep. Living in a busy world has its toll on our mental state. This toll is what the Monk’s call “The monkey mind”.

How to still your mind – Meditate

The single most effective way to still your mind (rid the monkey mind) is Meditation. Of course you can disconnect from society and go on a holiday but this doesn’t teach you how to manage the monkey mind rather temporarily escape from it.

Meditation is a great way to relieve anxiety, manage stress, and focus your mind.

There are many sites describing different methods (some overcomplicated) on how to meditate. The complexities scare the masses and they try to deal with it another way. The truth is that it’s very simple. Forget about those 300 page books and just do this:

	1. Find a quiet place away from all distractions. 2. Get into a Lotus sitting position. As shown to the picture to the left. This is the statue in Bangalore depicting Shiva meditating in a Lotus position. 3. Close your eyes and start “deep breathing“. In through your nose and out through your mouth. It dosent matter to what count you do it as long as you are breathing properly – using your diaphragm. If you aren’t not sure how to breath deeply read my post on breathing here.
4. Focus on each breath. Imagine the air coming in as pure white energy which gives you life. Imagine the exhaled air as black posison leaving your body. Did you know that the respiratory system is actually responsible of getting rid of 70% of the body’s waste.
5. Keep on doing this over and over. Your monkey mind will soon cease the wilderness and come to a standstill. When you reach this stop, you will experience “inner peace”. A feeling that cannot be explained, only felt and experienced. Enjoy this state for you have found yourself.

At first, start with a 15 minute meditation session and increase this up to an hour or more only when you are comfortable meditating for longer periods of time.

Why this works?

In a previous post I said “conscious mind creates the belief and the subconscious mind then executes the belief”. If your concious mind is too busy with thoughts rushing in and out on s daily basis then how are you to send a consistent message to your subconscious mind on where you want to be in life and / or the level of success you are pursuing. Simple answer is you cannot. Your brain will filter all the noise and miss the key points.

Stilling your mind is the key here. So that you can conciously make clear and concise decisions and to tell your subconscious what you really want out of life.

Extra benefits – Bigger Brain!

The experts at UCLA (University of California, Los Angeles) have found that meditation helps build a bigger brain. Click here to read the article on this scientific finding. They used high-resolution magnetic resonance imaging (MRI) to scan the brains of people who meditate and people who don’t and found that certain brain areas – specifically “the hippocampus and areas within the orbito-frontal cortex, the thalamus and the inferior temporal gyrus” – were significantly larger in people who meditate.

“We know that people who consistently meditate have a singular ability to cultivate positive emotions, retain emotional stability and engage in mindful behavior,” said Eileen Luders, lead author and a postdoctoral research fellow at the UCLA Laboratory of Neuro Imaging. “The observed differences in brain anatomy might give us a clue why meditators have these exceptional abilities.”

Because these areas of the brain are closely linked to emotion, Luders said, “these might be the neuronal underpinnings that give meditators’ the outstanding ability to regulate their emotions and allow for well-adjusted responses to whatever life throws their way.”

This alone is a good reason to meditate. Gain a competitive edge today! … for free.

Let’s speed this up – how to make it work quicker

If you are impatient, like me, then you may be asking “Ernest, how do I speed this meditation process up?”. I too had this question and finally found the answer – Isolation Tank. After 20-40 minutes of floating in an Isolation Tank your conscious mind will come to a stand still and you will get to see and hear your subconscious mind. What does this all mean? – I explain in detail this natural wonder here:

• Floatation (isolation) Tank – fringe science?
• Floatation (isolation) Tank – indepth and upclose

There are also other methods like using the Silva Method to help with switching mental states. I will cover this in future posts and share with you free special audio to get you started instantly.

Here are other audio resources I use to get the extra edge

The Secret Universal Mind Meditation - This one is great to fall asleep to. As you sleep your subconscious mind will absord the positive messages. This is my favorite.

Brainwave Meditation – The easiest way to meditate during the day.

Awakening Kundalini – Kundalini is the name for the extraordinary powerhouse of cosmic energy that resides within you.

Until then, silence your monkey mind and enjoy the inner peace.

To make sure you dont miss any upcoming posts, I recommend you to Subscribe to my free newsletter. It’s exciting and energising! Click here to subscribe to my free newsletter.

Ernest