The Giving Game: Embracing Social Change by Giving

This post is by Jacqueline Way of 365give.

As an at home mom and entrepreneur, I fell into the predictable lifestyle of family, work, grocery shopping, and cleaning, 24/7, and on call like a doctor. My world was becoming routine, my focus was narrowing, and I started to forget that there was a whole wide world out there.

Having a dedicated focus is a good thing, and thank goodness mine was healthy, but I was starting to feel that it was time to spread my wings. I wanted to feel a part of the global community and nurture a part of my spirit that had gone dormant—a spirit that my son could learn and benefit from.

I spent the next year or two experimenting and trying new things that would open up my world and enrich not only my life, but the life of my family, my clients, and others. My goal was to find one thing, something, that I could focus on which would re-ignite my flame—put that oomph in my step and add a little something to my routine. I defined the criteria that were important to me: effecting social change, participating in a larger community, exercising important personal values, and expanding my world without taking away from my family. A tall order, yes, but I have never been one to shy away from a challenge.

Experimenting with social change

I defined my personal areas of effectiveness, my challenges for reaching out to global communities (no time to travel and little computer skills), and where the need may be the greatest. I experimented with many different activities, thoughts, and ideas until my husband pointed out the obvious: I naturally was giving to my community, to my family, and global communities through my daily actions.

It was my “Ah ha!” moment. I am a giver, and I give every day, but I didn’t think that this natural reaction was that big idea, the social changer, the mountain mover.

Well, it is. All I had to do was formalize it and build intention.

Embracing giving

My journey made me realize that if my soulful needs were already being fulfilled and I was blind to it, then many others could be in the same position. My actions were important but the communication of the journey, discovery, and simplicity of this adventure seemed critical and the key to the success of giving. Embracing the concept of giving, consciously, gave me my mission: “To unleash the spirit of giving in others to change the world one day at a time.”

Taking a concept, and turning it into a social change mission has been a welcomed addition to who I am, what I do, and how I participate in my local and global community. My world opened up to me in a way that was positive, fulfilling and energizing. And it has grown into a ritual for my family, my clients and my friends. I KISS (Keep It Simple Stupid) every day and see the wonderful effects of this movement more and more each day.

Each day we play the Giving Game (with a three-and-a-half-year-old, games work) and I find lots of places and people to give to on a daily basis. I write about the experiences daily on a new blog (big leap) and share my information through social media (even bigger leap). I have gone from being computer-timid to being a computer warrior. And now other people are learning how it feels to give each and every day in creative, fun and impacting ways.

How to play the Giving Game

Reach out to friends and family

Some of the greatest gifts can be to friends and family members who find it difficult to reach out. Make them a meal, take their kids for a play date, lend an ear, or do something to make their life a lot easier. Everyone has their struggles and giving does begin at home.

Look for a need in your neighborhood

Clean up your park, help out a single mom or dad, clean your clutter and donate it to those who could use it, or donate books to the local library.

Give to strangers

Pay for someone’s coffee, help someone who is lost with directions, smile at everyone you see, say good morning to people on the street, say thank you, and give compliments.

Donate to charity

Just $5 or $10 dollars can go a long way when you’re helping others. There are thousands of organizations that help others and rely on public donations to continue their work. Pick a charity a week, and send off your donation to effect change.

Volunteer

Volunteering is not a new concept and can be done on an ad hoc basis or with a longer intention. There are many online volunteer databases that highlight one-time or ongoing volunteer opportunities through out the world. Start Googling—you’ll be surprised by the possibilities.

Participate in social giving

More and more organizations are finding quick ways for people to build momentum in social effectiveness through the click of a mouse. It’s a great way to feel a part of the community without taking time or money out of your day.

Giving is easy, but a forgotten quality that’s now enjoying a rebirth through communities. Giving with intention can build relationships, deeply affect others and change the world. What would happen if everyone conducted one give each and everyday? I am hoping to find out.

How do you give to others? And how does it make you feel? Share your stories in the comments.

Jacqueline Way is a mom, entrepreneur and author of an online diary, 365give, her giving platform to change the world, one person at a time, one day at a time.  This vehicle for giving has enabled her to put a focus, intention and purpose to her giving while inspiring her family to do the same.  It maintains her belief that ‘giving is good’ and will positively affect people, places and things when you give every day in creative and positive ways.

Overcoming Status Anxiety

This post is by Leigh Stevens of whereapy.

Image by Jamie Windon for whereapy, used with permission

It is not wealth one asks for, but just enough to preserve one’s dignity, to work unhampered, to be generous, frank and independent.

—W. Somerset Maugham, Of Human Bondage, 1915

Status anxiety is the fear of being thought of as less than, based on where you come from. It’s the fear that being or having been financially poor makes you less of a person in other people’s eyes, or even in your own.

It’s sort of strange that many of us live in countries where the majority of people are not abundantly wealthy and prestigious, yet there’s still some feeling of shame associated with having less. As though it’s about something more than money—like we’ve confused “it’s better to have money” with “people who have money are better.”

As much as it pains me to admit it, I still have a significant amount of status anxiety. I was born into poverty, and while I don’t live there any more, it’s hard to reconcile the feelings I have about my background with the world I live in now. The degree of social and economic risk involved in trying to feel like and be seen as an acceptable human being is simply astounding.

The American Dream is a beautiful idea, but if you’ve been poor, you know that there’s not much romantic about it, and that while it’s difficult to make changes to your economic situation, stepping into another social class can feel far more complicated and difficult. The fear of being judged or “found out” can really get in the way of living a life of abundance, in the truest sense. In the spirit of overcoming status anxiety, here are a few simple tips that I think can help you get out from under that fear.

Reframe the game with greater purpose in mind

If everyone you knew was jumping off of the Golden Gate Bridge, would you? Sadly, like the rest of us, you probably would. We’re all social conformists, and the pressure to do and see things the way we’re told to is massive.

To move beyond poverty and start feeling good about yourself, you need to stop playing by the rules, and stop conforming by measuring yourself by someone else’s standards. Stop thinking that if you had more money, you would be happier, or a better person.

Remember, life is not a chess game, a pyramid, a race, a ladder or any other oversimplified mental model used to describe it. You can be a rebel and define it by what’s important to you, instead. What really makes you happy? What is your purpose? Start to map out a picture of life based on your goals and core values.

Delight in being humble

If you’ve been poor and have attained a measure of success, becoming humble may be the greatest challenge of your life. I’m talking truly humble. Not the “look at me now—I was once poor and now I’m a rock-star, but I love my roots” kind of humble, but the “I could scrub toilets at McDonald’s and let people who don’t know me think less of me without it bothering me” kind of humble.

Religions of all stripes embrace the idea of humility. If you have a spiritual bent, you could call it an exercise in detachment; humility is the foundation for all mindfulness techniques. Or, even simpler: just call it kindness, to yourself and others. How you view folks who have been or are still struggling tends to be a pretty good measure of how you view your own history: how much of what’s around have you internalized? How harshly do you judge your own experience?

Practicing humility is a daily reminder to you of how wrong it is to treat others with contempt. It’s a practice. I haven’t fully achieved this yet but I’m working on it; I’m pretty sure it will lead me someplace good.

Cultivate mindfulness

Create good feelings wherever you go by seeing the inherent value in every person and offering respect based on that—not their social status. I mean every person, especially the ones who seem to be exceptions to the rule.

An effort to do this will likely require an examination of your core values. What do you believe in? What does “ethical” mean to you? What is right for you? I’m a fan of the Five Mindfulness Trainings of Buddhism, but that’s just one way of looking at it. Create a code of ethics to live by.

Create more, compare less

Typical advice for reducing status anxiety goes something like this:

“Are you frustrated the Jones’ have more than you? Then move to a lower class neighborhood where you can be at the top of the heap. Don’t bother getting out of the box or thinking outside of the box, just move to the other side of the box, where you’ll look better.”

Seriously—that’s the advice—move to a poorer neighborhood. Practical? I guess. The rent would be cheaper, and if what you want is to lord your superiority over your neighbors and continue to amass piles of consumer products without ever questioning why you still feel vaguely empty and unsatisfied, it could probably work.

Or you could drop out of the scene entirely, like Epicurus, who left the city for a rural country life. Just remember to bring your friends, because it’s unlikely that you’ll feel good all by yourself.

The research says that when we compare ourselves to people who have more than we do, we feel smaller. When we compare ourselves to those less fortunate, we feel better. Boo. What a horrible way to live. Imagine if being happy had nothing to do with how we felt we compared with other people. What would life look like then? Life doesn’t have to be a zero-sum game; you can reframe it as an experience to share with others. Use your mind and find ways to be meaningfully social.

More experiences, less stuff

The bad news is that more stuff does not make you happy. It may even make you depressed. If you’ve been fed the idea since birth that the more you have (re: the more you spend), the better you’ll feel, when it doesn’t work it’s easy to feel like there must be something wrong with you. The massive debt-load that so many of us are carrying probably won’t make you feel good either.

The good news is that being present in your life, really experiencing the things that you have, can make you feel wealthy in a way that a Range Rover never will. To enjoy experiences, do them with friends and family as frequently, consistently as you can. It actually doesn’t cost much to have a good time: play cards together, knit together, walk together, dance together, paint the house together, garden together, scrub the floor together, and you’ll feel better.

Your turn! How has status anxiety affected your life? What tips do you have for overcoming status anxiety?

Leigh Stevens is a certified massage therapist, artist, humorist and co-founder of whereapy.

What the Achuar Tribe Can Teach You About Overcoming Obstacles

This post is by Karol K of newInternetOrder.com.

“The who?!” says you.

The Achuar. Image by Enrique Amigo, used under Creative Commons license

The Achuar are small community or tribe of South American Indians living in the Amazon.

When I say tribe, I really mean it. The Achuar live in small villages. A typical household is shaped as a large oval, without outer walls and with a high roof made out of palm tree fronds. Their way of living is somewhat typical to other South American tribes. Women gather and take care of the household while men hunt and work in the forest.

There’s no Internet, no iPods, no electricity, and no medicines—the nearest doctor is thousands of miles away. Basically, there’s nothing we take for granted in our everyday lives.

How can a community survive with no doctors and no medicines? (Even without witch-doctors.) The community members have to figure something out on their own, and create substitutes out of what’s available around them. That means that an average man has to know which herbs and plants can be turned into medicines.

Over the generations the Achuar have gathered rather extensive knowledge about all of this. So whenever someone feels a little under the weather they just toss some herbs into a pot, mix it with other herbs, and voila—the medicine is ready. Of course, strict proportions need to be maintained, so it’s a bit more complicated than this. But what’s interesting is that they can create a medicine for many common ailments: headache, fever, food poisoning, diarrhea, and so on.

That’s not all…

As if that wasn’t unusual, the Achuar have decided to publish a book. Yes, a book. A book containing their knowledge of herbal treatment. I don’t mean just some words jotted down on a palm frond. I mean a normal book, printed on white paper, and written in Spanish (not perfect Spanish, though).

I don’t even know how they managed to do it, or where they started. I have literally no idea where I would start if I were to publish a book while living in the middle of the rainforest, and knowing almost next to nothing about how the modern world functions. Yet they did it.

So I have just one question for you…

What the heck have you done lately?!

If a small tribe living in the Amazon can publish a book, what can you accomplish? I doubt that you have bigger obstacles standing in your way. Here are a few lessons you and I can learn from the Achuars.

1. “Whether you think you can or whether you think you can’t, you’re right.”

This quote’s actually from Henry Ford, not the Achuar. But fortunately it ties rather well into this post!

2. Don’t worry about what other people think about your project

Whenever somebody says something is impossible, what they really mean is: “I don’t know how to do it.” So if they don’t know, they can’t help you. Fine. Ignore them, and get an opinion from someone who can be of help. Simply become a leader yourself—stop searching for one.

3. Obstacles are not something that should keep you from trying to achieve your goals

An obstacle in business (or in life for that matter) is nothing more than just that—an obstacle. Just like an obstacle on a treadmill. You need to find a way around it and keep running forward.

4. Focus only on one nearest possible task that can be executed right now, and take action

The steps will reveal themselves once you’re on your way. When you think about it, the nearest possible task is all you need to know in order to achieve anything. After this first task is done, come up with another one, and then the next one, and so on, until you achieve your final goal. Besides, it’s rarely effective to be doing more than one thing at a time.

And now for the ultimate take-away from this post, something you might actually want to write down and keep in sight, as it’s highly motivating by itself:

The Achuars have published a book. What the heck have you done lately?!

Are you still in the mood to complain over how tough life is, and how hard it is to go out there and create something of your own? Don’t be. It could be worse—keep that in mind. Besides, transforming your life takes only five steps.

Karol K. (@carlosinho) is a 20-something year old web 2.0 entrepreneur from Poland who shares his thoughts at newInternetOrder.com. Tune in to get his Getting Things Done (GTD) tips and other personal productivity advice.

17 Ways To Cheer Up When You Feel Down

This post is by Dirk from Upgradereality.com.

Sometimes it’s just not your day or your week, and all of life’s daily obstacles—the problems that you usually handle without blinking an eye—seem to have the power to drive a dagger into your heart and make you want to give up on everything.

Everyone feels vulnerable, sad, and lonely from time to time but if you know how to cheer yourself up, then you’ll get through many of those tough moments just fine. In fact, you’ll learn to appreciate the sad moments because when you experience them, you know you’re alive and life has both ups and downs. That’s what makes life so great.

Here I’ve listed 17 different ways that can cheer you up when you feel sad, and you’ll be sure to find at least one way that will put a smile on your face when everything else makes you frown.

1. Breathe

Take five minutes and consciously breathe. Count your breaths, inhale and exhale. When you focus on breathing, you will notice that you become more relaxed and your worries and troubles melt away.

2. Take a long walk

Even if you have big troubles, usually a long walk through a scenic environment like a forest, park or mountain will take your mind off your worries. Nature is beautiful. Let it soothe you.

3. Watch an episode of Friends

I have probably watched every episode of Friends, the sitcom series from a few years ago, ten times and it always gets a smile on my face. Feeling down? Just watch an episode or two and your mood will lift.

4. Listen to Arnold Schwarzenegger

Just Google “Arnold Schwarzenegger switchboard” and you’ll see what I mean. It’s an online switchboard with recorded clips from Arnold and his awesome accent. Guaranteed to make you feel better!

5. Browse Saying Images

Since I found this site I’ve been in love with it.

No essays or articles, just unique and original pictures with a message. Very cool.

6. Pig out on ice-cream

Stuffing yourself with your favorite flavor of ice-cream always does wonders. It might not be healthy, and it might not be a solution, but damn, it tastes good—and makes you feel better!

7. Play with a dog

Dogs never seem to have big troubles. They are always energetic and up for fun. Ask someone who has a dog if you can borrow it for a couple of hours, or the day, and take your new best friend for a run.

8. Take a bubble bath

Draw a nice warm bath full of bubbles and bath salts. Relax and soak your troubles in the water—and leave them behind when you get out.

9. Paint

Get a canvas or a wall or something that you can paint on, and let your emotions flow. Let the paintbrush and colors flow freely and your mood will lift.

10. Sing

You may not be in the mood to sing, because generally people only sing when they are happy. But put on your favorite song and sing along. You will begin to feel better, and it might even change your mood completely!

11. Create something

I mentioned painting earlier, but you can do anything you want. Pottery, drawings, carpentry, paper-mache, a song, and Lego are just a few ideas. Be artistic and just make something with your own two hands! I wrote a post on how to be creative if you need inspiration.

12. Make a list

Get a pen and paper and make a list of something. It can be a list of why life is awesome, a list of goals you want to achieve, a list of your favorite things in the world … you name it.

13. Bake a cake

Even if you never bake, baking a cake once in a blue moon can be fun. It can be cool to whip up all the ingredients and create something delicious—especially when you are feeling a little down. And you can devour it to make you feel even better (or at least get a sugar rush…)!

14. Enjoy friends, food, and movies

Ask your best friends to come over for the night, get some good movies and great food, and just hang out. You don’t even have to say anything to each other—just enjoy the movies, food, and each other’s company.

15. Buy yourself flowers

A fresh bouquet of beautiful flowers always cheers me up. They smell amazing and look so pretty. I can often notice a big lift in my mood when I have flower in front of me for a few hours.

16. Blow bubbles

It’s so simple, and yet so fascinating. Dip the little stick in the soapy water and blow on it to make a bubble that floats through the air. See how effortlessly it floats and let that take your mind off whatever is bothering you.

17. Happiness comes from within

Even though many of these suggestions will cheer you up and put you in a better mood, true happiness comes from within. The only person who can ultimately make you happy is you.

If you feel down because of other people, remember that it is you who gives those other people the power to let you be down. If you allow them to hurt you, they can … but not always. I find that the less I rely on other things or people for my happiness, the easier it is to be happy. Don’t you?

Dirk was born in Amsterdam but now lives in South Africa where he writes about personal development on his popular blog Upgradereality.com. Get his free ebook with 117 proven tips to change your life for good here.

FeelGooder Asks: Do You Congratulate Yourself?

This week, I’ve noticed an alarming trend among the people I know and love! They work hard, they’re kind and generous, they’re great, intelligent, fabulous people…

…But they barely ever congratulate themselves for any of their achievements!

Do you congratulate yourself?

Image by stock.xchng user roym

It sounds inherently self-serving to congratulate ourselves—egotistical, silly, embarrassing, you name it. But since I started working for myself, I came to realize that if I didn’t congratulate myself, no one would. There’s no performance review period, pay rise, or Employee of the Month award in my work. There are just clients and readers.

So I started celebrating the things I’d done that I thought were good—the things I was happy with. If something I wrote performed very well, I might go out for dinner. If I handled a difficult client successfully, I might get out the champagne. If I was really rapt with a piece of work, I’d sit back and acknowledge that I was pleased with it. I might tell a friend or show my family. I might sing “We are the champions” if no one was around…

Gradually, I found myself acknowledging achievements that weren’t work-related too—side projects, hobbies, personal goals, and so on. This gives me a sense of my own capabilities—something that’s all too easily overlooked as we jump from one challenge to the next. And as you’d expect, it’s given me more confidence to handle what life presents. (I’m still a terrible singer, though…)

I can’t get over how few of the people I know really celebrate the things they achieve. In my world, even something as small as remaining calm while my colleagues panic, or suggesting a good compromise for a difficult work decision can be worth acknowledging. And in that context, new clients are practically party-prompting news!

Do you congratulate yourself? What have you achieved this week and how will you celebrate it?

Note: you can, of course, hear “We Are the Champions” in all its glory (and watch Freddy Mercury play piano in nothing but hotpants and a red kerchief) at YouTube.

Like Best Next Time

This post is by Marly McMillen of NamelyMarly.

I have a few theories in life and one of them is this, “If you want to be good at something, be prepared to fail.” Kind of a negative life mantra, eh? To be good at something, you have to be prepared to do it badly.

Image is author's own

Sure, there are exceptions to every rule, and the virtuosos in this world may not seem to fit my little theory. That’s because they can play Mozart concertos on the piano at age five. But then again, their savant-like talent is usually concentrated on one thing, like that piano. They may not have any idea at all about how to paint or play tennis.

And that’s where my theory comes into play again. If you’re a virtuoso at the piano, the only way to get good at photography is to be a failure at it … sometimes quite miserably.

Of course, there’s also the other end of the spectrum with those who adopt failure as a way of life. They’re like the proverbial fly against the window, doing a miserable job trying to get through the same dead-end corner. But both ends of the spectrum aside, if you want to get better at guitar, or painting, or public speaking, all of these skills require that you do them badly … at least to begin with.

And that’s the thing that holds a lot of us back. Fear of failure, or a desire to do things perfectly, can make you and the people around you miserable.

Like best next time

Like Best Next Time is a phrase a colleague and I used when working on a recent project together. As is typical for a lot of us, we were working for a boss with unrealistic expectations; he wanted a project rolled out on an impossible timeline. And he wanted it to come in far below what we had projected in terms of costs.

We wallowed in misery by sharing our favorite boss-bashing Dilbert cartoons, which surprisingly helped a lot. But time was ticking and we knew we had to get busy and produce real results.

I’m sure you know the saying about project expectations: You can have only two of these three—fast, cheap or perfect. We decided to give the boss the two he asked for, fast and cheap, but perfect would be a work in progress.

And that’s what we did. And you know what? It turned out to be one of the most enjoyable and productive projects any of us had ever worked on. Without the harness of perfectionism tethering us to a defined stake in the ground, we were all able to relax, throw out creative (if not sometimes zany) ideas, and work together with ease. We eventually turned out a product that was beyond all our expectations. It still didn’t meet our self-defined expectations of perfection, but it was definitely a high-quality project with potential to become even better.

How can you know if perfectionism is holding you back?

Perfectionism can take a miserable and sometimes tragic toll on individuals and the people around them. Consider French Chef Bernard Loiseau who committed suicide after his restaurant received a slightly lower rating than it had in the past. In their book, When Perfect Isn’t Good Enough Martin Anthony and Richard Swinson describe a perfectionist as someone who has, “strict standards or expectations for oneself or others that either cannot be met or can only be met at a great cost.”

On one hand, having a drive to constantly improve can actually be a good thing. Problems arise, however, when you raise the bar to impossible levels and place your entire self worth on the outcomes of reaching those impossible goals.

That’s why perfectionism frequently results in depression, anger problems, anxiety, and obsessive-compulsive behaviors.

How do you know if you suffer from perfectionism? There are some tale-tell traits. Do you recognize any of the following in yourself?

  • You’re not satisfied with anything less than complete perfection (which usually means you prefer to do things yourself rather than entrusting it to others).
  • You feel constantly worried about details.
  • You think of mistakes as evidence of your unworthiness.
  • You’re overly defensive when criticized.
  • You have standards that are impossible or nearly impossible to reach.
  • You have an all or nothing attitude—things are either good or bad, which can lead to procrastinating. Why start something if it can’t be perfect?

How can you learn to release the notion of perfectionism?

Perfectionism is not only self-detrimental, it also impacts those around you. Acknowledging perfectionistic traits is a great first step and even better when followed by creating a list of how these traits are holding you back. You can also find ways to embrace your complete self, flaws and all. That means learning to love a little bit of failure here and there…as part of a process toward improvement. Don’t avoid practicing guitar because you don’t sound like Stevie Ray Vaughan. He probably didn’t start out sounding so great either.

Lots of books provide steps on how you can be happier, but I’ve found none to be as effective as this one. Learn to live with a “like best next time” mentality. Do your best and learn how to do it better next time.

Are you a perfectionist? Does that hold you back? Share your experiences in the comments.

Marly McMillen has a passion for life, family, vegan food, and names. She writes about all of these and more on her site at NamelyMarly. Marly’s podcast, NamelyMarly, can be found on iTunes, where she interviews people about their names. The people she interviews include famous authors, models, and even the people she meets at the park. Marly is also passionate about healthy food and shares vegan recipes as well.

5 Unusual Ways to Slim Down and Stay There

This is a guest post by Jules Clancy of Stonesoup.

As a food lover, I’ve always found nutrition both fascinating and confusing. Even though I studied two basic nutrition subjects at university, I’ve struggled to understand the conflicting messages we’ve all been given over the years.

Image is author's own

So I always have an ear out when a new diet book comes out. I’ve waded my way through Skinny Bitch, French Women Don’t Get Fat and even Atkins Essentials. And I’ve always ended up disappointed. But late last year when I read The Paleo Solution and gave it a go, I felt I was heading in the right direction.

Then as luck would have it, my Christmas reading included a copy of Tim Ferriss’ latest book The 4-Hour Body and Gary Taubes’ brilliant book, Why We Get Fat.

Since then I’ve been changing my way of eating and I’ve been applying the principles I discovered in both books. The lessons from both Ferriss and Tabues are consistent with the results I’ve been seeing in myself.

It’s really exciting stuff—and it’s working. Here are a few ideas I’ve gleaned from this research: five unusual ways ot slim down and stay there.

1. Don’t try to eat less

The whole idea of eating less and stopping before you’re full is a double-edged sword. Not only does it make you more likely to binge between meals, it also causes your metabolism to slow down. Think of it as when you eat less, your body adjusts to having less food available by decreasing your metabolism, that is, decreasing the amount of food it needs. Not a good idea.

Listen to your body. Eat until you are full, but of course, don’t over do it.

2. Don’t exercise to excess

Gary Taubes cites many studies on rats to prove exercise doesn’t make us thin. I prefer to think about my own experience.

When I was training to run a marathon, I’d expected one of the side effects would be losing weight. But I didn’t. My body adjusted to me running 90km a week by giving me an enormous appetite.

While some exercise vs no exercise can help with weight loss, the benefits don’t increase the more you exercise. Our bodies adjust our appetites to suit our level of activity.

I’m not saying don’t exercise. There are a heap of other benefits. Apart from exercise being fun it’s also great for your mental health. Just don’t expect crazy amounts of exercise to make you slimmer.

By the same token, don’t beat yourself up about not exercising if you want to lose weight. It’s more important to focus on changing your diet.

3. Manage your carbohydrate intake

According to Gary Taubes, we get fat because we eat certain types of carbohydrates.

Basically when we eat carbohydrates they increase our blood sugar levels. Our bodies then produce insulin to help get our blood sugar back to normal by storing the excess energy as fat.

So too many carbohydrates = too much insulin = fat bodies.

Of course it’s not that simple. Some people are naturally more sensitive to insulin than others. This means that for the same amount of carbohydrate, the less sensitive people produce more insulin and so spend more time in Storing Fat mode (one of the reasons why some people are more likely to put on weight). Also as we age, we become less sensitive to insulin (hello middle-aged spread).

The other complication is that not all carbohydrates cause the same amount of insulin to be produced. You may have heard of the Glycemic Index (GI). This is a measurement of how different foods influence our blood sugar and therefore how much insulin they stimulate in our bodies over time. In effect, how fattening they are.

But GI can be difficult to understand. And it’s not fun having to look up tables all the time to see what we should and shouldn’t be eating. So I’ve adopted Tim Ferriss suggestion to avoid all ‘white’ carbohydrates, including all grains and sugars, and instead eat plenty of beans, legumes, and veggies.

4. Don’t be afraid of fat

We need fat to live. Whenever we decrease fat in our diets we tend to replace it with carbohydrates which stimulate insulin production and promote the storage of fat.

Don’t be afraid of saturated fat either. As Gary Taubes reports in Why We Get Fat, “Trials like the Women’s Health Initiative find that eating less fat and less saturated fat have no beneficial effect (at least for women)”.

5. Have a cheat day every week

This is one of my favorite Tim Ferriss suggestions. Nominate one day a week where you’re free to eat as much as you want of whatever you like. The main benefit here is psychological. It stops you feeling deprived and decreases the risk of bingeing randomly. It also helps give your metabolism a boost (see point 1).

After years of always trying not to over indulge, it’s truly liberating to have a day going crazy in the name of your waistline. But even better, you feel so crap afterwards, it makes you appreciate how good you feel the rest of the week.

It’s also great because every time you have a craving during the week, you can add it to the list of things to eat on your cheat day—a much better result than a permanent No.

Jules Clancy is a qualified Food Scientist and blogs about her commitment to only cooking recipes with no more than 5 ingredients over at Stonesoup. She is also the creator of The Stonesoup Virtual Cookery School where she is currently running a class called Reclaim Your Waistline.

5 Habits of Highly Effective (and Happy!) Couples

Of course, there are certain things every relationship needs to function properly even at a basic level.

These essential foundations—trust, honesty, and attraction—should be already taken care of if you’re in any kind of a functional romantic relationship.

But what about the little extra things that make a good relationship great?

Here are five common habits of highly effective couples … as observed by me.

1. Commitment

A relationship is nothing without commitment. Because life is never one straight road. And relationships are a rollercoaster. There are highs and there are lows, and there are times where you feel like throwing in the towel and walking away.

It’s not that there are certain couples that are walking around on clouds all the time. Even the happiest of relationships have their dark hours. The highly effective couples are the ones that push through the other side to find the light and laughter again.

You only have a relationship as long as two people are committed to it. It’s a matter of waking up every morning and committing again and again to what you want, despite all the other hazards that get in the way.

Charlie and Linda Bloom, authors of Secrets of Great Marriages, have a lot to say about the topic of commitment in this interview with The Sydney Morning Herald.

2. Make an effort

Great couples make the effort to be great.

Connectedness, intimacy, conversation, and time together don’t come easily. Well, they do at first, but then you’re fighting a losing battle against hormones and time to keep all these things—and the spark—alive in your relationship. If you don’t make an effort, they will all but disappear and you’ll barely notice as it happens.

Great couples continue to reconnect and be intimate even when their libidos wane, they schedule regular date nights and make sure they stick to them, they talk about things that are not the bills, the children, or the washing.

They don’t just let life pass them and their relationships by in a heartbeat, without getting what they want from their relationship.

3. Time apart

It may sound counter-intuitive, but the couples that I admire are always ones that have great balance between their couple-time and their independence.

I love couples where each partner pursues their own hobbies, spends time with their own friends, and isn’t afraid to take leisure time alone. There is of course such a thing as too much time apart … but there’s also too much time together, and that can be just as damaging.

4. Fight fair

Every couple—even the happy ones—will have disagreements from time to time. Highly effective couples know that during an argument, they need to still respect their partner and listen, even if they don’t agree with them.

We talked earlier on FeelGooder about why fighting can be good for your relationship—go check out the article if you want some tips on how to fight constructively with your partner.

5. Play

I love couples who still play together, even after years in a long-term relationship.

A bit of playfulness in your day keeps you laughing, keeps you young, and keeps you happy. Singing loudly at the top of your lungs, dancing barefoot in the lounge room, tickling or water fights … whatever it is that takes your fancy, do it.

This is by no means a complete list. What other qualities do you see in couples you admire, or in your own relationship, that you can share with us?

How the Scarcity Mindset Hurts Your Creativity

This post is by Michelle of Take Back Your Creativity.

Here’s the thing about creativity: it’s all in your head. Even if you say there’s something outside of you that gives you ideas, they still end up in your head. And the thing about something in your head is this: your worldview, thoughts, and opinions will greatly affect it, and how it’s brought into the world.

Nowhere does this show as clearly as in the way we treat our ideas. People apply the scarcity mindset to their ideas and end up hoarding them. “No!,” they cry. “That’s my idea, you can’t have it.” Or, often heard from bloggers: “I think I should use my best ideas for my site instead of guest posts.”

Ideas are intangible things, completely without form and thus without limit. And, of course, they are abundant. They’re everywhere—how many ideas do you have in a random week? Okay, they’re not necessarily good ideas, but they’re ideas nonetheless.

Now think about how you treat your ideas when you’re influenced by the scarcity mindset. You hoard them or save an idea for later, when you can do justice to it. You don’t tell anyone about your latest idea, whether for fear of them ridiculing you, or fear of them stealing it. You wind up believing, consciously or not, that there exists only a finite number of ideas—more importantly, there’s only a finite number of good ideas—and so you treat them as if there will never be enough to go around. Big mistake.

When you treat your ideas this way, you set up creative blocks. Instead of treasuring the ideas you do have, you’re worrying about where the next one will come from. Instead of using them (and of course, ideas love to be put into action), you’re letting them get dusty on a shelf somewhere. Eventually, the part of you that creates ideas, that pulls them out of the ether—whether you believe that’s your subconscious, a higher self, or a daemon—will start to think you obviously don’t value them if you treat them so, and then the ideas dry up. They cease to come to you, and when they do come, it’s only with much effort.

Here’s a novel idea: instead of hoarding your ideas, use them relentlessly. They don’t have to be used in public, if you’re shy about them or not sure they’re that good—but use them somehow. Test them out, play with them, put them into action.

This sends a message to yourself that yes, these ideas will get used, yes, you do value them, yes, send more, please and thank you! Even if you’re only writing the ideas down and keeping track of them in a swipe file—and that’s all you do with that idea for now—that sends a little signal that you’re willing to act on the idea.

The less ideas you work on, the less ideas you have. So get crackin’!

Michelle is a writer and creative strategist living in Austin. She just launched Take Back Your Creativity, an ebook, workbook, and audio kit intended to help you integrate your creative life & your daily life, increase your creative output, and navigate around creative blocks and burnout. Check it out here, or you can read her writings at Wicked Whimsy.

FeelGooder Asks: What Are You Grateful for this Week?

There’s a lot of talk on the importance of gratitude these days. So this week, I thought I’d ask:

What are you grateful for?

A Japanese ryokan where I once stayed

Right now, I’m grateful I’m alive. Looking at the various uprisings and disasters facing people all over the world right now, it’s easy to feel fortunate simply for the peace we have.

It’s easy to be thankful that these kinds of tragedies haven’t befallen more of us, and that the challenges I face each day are comparatively minimal. They’re little things, with limited implications. I’m very lucky to have only these challenges to deal with.

What about you? What are you grateful for this week?