Goodbye comfort zone: 30 bold tasks for the month

The nature of a modern sane person is designed in such a way that he is involved in a process of constant changes: mental, age-related, spiritual, physical. Each stage of development ends with a certain outcome. A person acquires new knowledge, skills and abilities.

Here the basic rules are as follows: either you develop or you degrade. It is very difficult to stay at one level if nothing is done to further transform yourself. Let's see what self-development is, where to start and what methods can be used for this?

Top 5 books on self-development

Jen Sincero "NOT SY". This book is a real stun gun. Bold and incredibly sincere, she makes you wake up, shove your fears away and start acting. The author, using his own experience and various life situations, shows how to achieve real results, which greatly motivates the reader.
Hal Elrod "Magic of the Morning" Thanks to this book, you will begin to get up early with ease, the morning will become your favorite time of day, and you will begin to accomplish many times more . This will especially help those who have a lot of people at home and don’t have the opportunity to be alone.
Kelly McGonigal "Willpower" This book will open your eyes to the manipulations around us, advertising and the influence of other people on our consciousness. It will help you fulfill desires that you have long wanted to turn into reality. It will pump up your willpower by 100%.
Allan and Barbara Pease "Response". The authors of this book will tell you about a special part of the brain that is responsible for human success. In this book you will find answers to the questions that everyone has on the path to self-improvement.
Barbara Sher, Annie Gottlieb “It’s okay to dream.” The book says that you don’t need anything supernatural to make your dreams come true, you just need to learn how to plan, solve problems, and master information.

What is a comfort zone and why leave it?

Comfort zone and success: it is important to do new and unusual things in order to achieve great results in all areas of life.
Gary Risman Jul 3, 2020

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What changes will you immediately see when you step outside your comfort zone?

Self-confidence, new events and victories, confidence that you can do difficult things, willpower and control over different situations, new achievements and lessons, experience that you could not get before.

Practices for self-development

Morning Wanderers

Why is this practice needed? Morning pages are a way to unload the excess from the brain. It seems strange and useless, but believe me, by the end of the first practice you will understand that this is not so.

How to write morning pages?

you need to “fill up” 3 album sheets in one go.
you need to write with a pen, this is due to the fact that typing uses other areas of the brain
you need to be in silence, so that no one or nothing distracts
you need to write continuously, this is a stream letter

What to write in your morning pages?

Everything that comes to mind. Morning Pages can't be written wrong. No one will read them, even you shouldn’t re-read them, at least not for the first two months of practice. For a good effect, we recommend doing this daily for at least 3 months, but it is better to administer them constantly.

Everything is possible in morning pages. Whine, scold your neighbor, stop a thought in the middle of a sentence and start a completely different one, simply because that’s what came to your mind right now. You can make mistakes, write confusingly, whatever you want, the main thing is not to stop until the third page is over. If your head is spinning “nothing comes to mind,” or “what a strange practice,” then write it down. At least all 3 pages have this one thought.

Resource morning

Morning is always the beginning.

“I got up on the wrong foot this morning”
“In the morning everything falls out of hand”
“The morning didn’t go well”
Forget about these terrible attitudes, erase them from your vocabulary and start forming pleasant and healthy morning habits.

You hardly feel that you are already hearing the sounds around you - do not rush to open your eyes. Enjoy a state of awakening and calm.
Smile. Say a silent good morning to yourself and the world around you.
Repeat mentally: “Good morning, happy person!”, “Good morning, my beautiful world!”
Take a comfortable position, relax, take a deep breath and exhale. Again. Inhale and exhale.
Imagine that you are in the most beautiful place in this world. A place where it is warm and cozy. Where it is calm and safe. Where the birds sing and a soft cool breeze envelops your body.
Feel joy and pleasure in every cell of your body. Waves invisible to anyone fill your body and go beyond its limits. You are filled with energy, confidence and happiness.

Set your alarm only 5 or 10 minutes earlier than usual and give yourself these moments of pleasure.

Get out of bed. Go to the mirror. Give a sincere smile and words of gratitude to the still disheveled and already completely happy person in the reflection.

Pour yourself a glass of water. Look out the window and up. Say: “Today is the most beautiful and happiest day,” drink water and go create better chances in your life.

The Magical Practice of Gratitude

The point is to write down every day moments, events, emotions, things for which you are grateful. This is a kind of psychological tool that corrects self-esteem and perception of the world.

Such a diary can be called a receiver that helps set your life on the right positive wave. The practice is useful for people who are depressed and depressed. But even if you feel cheerful, it never hurts to become even happier.

The diary helps:

stop grumbling and notice the good little things
move towards your goals and change your behavior
be optimistic

There are special beautiful notebooks, but this is not at all necessary. You can start saying thanks in a regular notebook.

As a result you:

concentrate on the positive aspects of life;
appreciate what you have now and what is happening to you;
sending very powerful energy of gratitude;
After a while, you clearly see how great your life is.

To begin, we recommend sitting down and writing down general gratitude for everything that is in your life now. For example, because you were born and can breathe, watch sunrises and sunsets. To all the people who were in your life, regardless of whether they brought joyful or sad moments into it. And then move on to private gratitude for what happens to you every day.

For peace of mind

Imagine your favorite place. This could be a place you've already been to, or a place you'd like to visit. Or maybe you remember that state of calm when you were little and were next to your mother or in your room, where you played your favorite game. You feel so good there that your health is excellent, you feel warm and comfortable there. You are completely safe.
Your breathing gradually calms down. You take nice deep breaths and slow, smooth exhalations. Gradually you can deepen your breathing.
Look around. What's there? What objects surround you? Or maybe you're in nature? Is it the sea, a large field of flowers or a forest? Present in as much detail as possible.
Choose a gesture (snap your fingers, for example) or a symbolic object that you can use at the moment when you need it. And imagine this place. Over time this will happen automatically.
And, knowing that you are in the safest and calmest place, you know that nothing will disturb you. You are here now.
Every second time goes further - and now we are already in the future. And the past remains in the distance, like an experience that we carry throughout our lives and learn from it.

This is one of the simplest exercises. And you can do it at the moment when you are anxious. Or when you can't sleep.

Yoga class

Yoga improves quality of life and opens doors. And the point is not that all yogis everywhere take photos in intricate poses. What does yoga give?

Thanks to yoga, we learn to understand the body, hear it and control it;
New opportunities are opening up;
The quality of life at home improves, there is less fatigue, more energy, and we even begin to keep our back straight;
We competently strengthen the really important and necessary muscles so that there are no problems with the musculoskeletal system in the future;
We learn to analyze not only our body, but also our emotions, our reactions, and how this is reflected in the body. Observing the body during yoga and your consciousness during meditation are important skills that contribute to mental health;
Yoga is a tool that helps you concentrate better at work and in school.

You don’t have to do yoga for several hours a day, 20 minutes daily is enough and you can even skip it sometimes. This is enough to significantly improve the quality of your life.

For attention

A short great practice:

Stop and look around you right now.
Find 10 items you love right where you are. At least ten.
When you find it, pay attention to your condition.
Do this practice 5 times during the day in different places.

To avoid forgetting, you can set a reminder on your phone. This practice is great for training you to keep your focus on what you like, on the good and positive.

A simple exercise to achieve a dream

Every morning and evening, imagine your dream for 5-10 minutes.
You need to feel that you already own it. See yourself tomorrow, in a month or a year - how you walk, talk, how you live. See visually and imagine sensations and emotions.
It is important to see 80% of the same picture and range of emotions every time - the same result.
And then let go and not cling to this dream during the day.

Take action! Your fortune is in your hands with simple actions

Write a fairy tale

Take a break from the hustle and bustle and train your imagination. Imagine telling a story with an exciting plot to a curious child. Come up with characters and an interesting incident they got into. Remember that any fairy tale should have meaning - give valuable advice and convey life experience. It will be great if at the end of the story all the positive characters are satisfied and happy. Let this fairy tale, composed in 3 minutes, be short but meaningful.

Such exercises are suitable for developing imagination and use all brain cells. By the way, by composing your own work, you are immersed for a few minutes in the magical world of the unknown, feeling like a truly creative person.

Daily tasks for self-development

Health:

Get enough sleep
Form the habit of eating right
Exercise and stretch
Drink clean water
Have a rest
Get rid of bad habits

Relationship:

Pay attention to your loved ones
Give compliments to others
Look for favorable communication (environment)

Career:

Control expenses and income
Increase your professionalism

Personal growth:

Spend time doing what you love (hobby)
Plan things for every day
Analyze the past day
Write down ideas and thoughts
Find at least 15 minutes to completely disconnect from the outside world
Try something new

Spiritual development:

Constantly receive diverse information and knowledge
Do good and selfless deeds
Learn to live according to your conscience

Remember the poems you taught as a child?

Which poet's work did you love at school? Surely, many of us have a couple of favorite poems. While in complete peace and freedom from distractions, read several works by those authors that you remember as a child. Refresh your memory of scenes from school life, when you cheerfully recited a poem you had learned by heart in front of the whole class.

Such training perfectly develops memory and philological abilities , having a beneficial effect on the right hemisphere of the brain, which forms a person’s creative activity. There is a little trick to this exercise: if you can’t remember the ending of the stanza, come up with a rhyme yourself.

Why do we need personal growth exercises for women?

In modern society, there is a stereotype that the weaker sex should in fact be strong, contribute to the family budget and at the same time do housework. Such high demands lead to the fact that a woman lives in constant stress, trying to do everything. Or she chooses one thing, becoming either a businesswoman or a housewife. But even this option does not relieve feelings of guilt, dissatisfaction with oneself and life in general. Personal growth exercises for women will help you find a balance between personal desires and the demands of society, harmonize your inner world and find yourself.

Interest in psychological training in our country arose after the publication of books by Dale Carnegie and Kurt Lewin. They teach new communication skills and behavior, help resolve internal contradictions and conflicts and look at familiar things from a new perspective. It is a mistaken belief that training for women means drinking tea and light chatter. Everyone participating in the training does work on themselves, and this is not easy work.

As a rule, training is carried out by a professional psychologist who gives the exercises and monitors the quality of their implementation and the reaction of the participants. The event necessarily includes elements of the game, since in this form information is better remembered. During the training, participants communicate and perform various tasks. Sometimes exercises are given at home. When work takes place both in training and at home, the result is achieved much faster. A woman begins to feel more confident and calm, problems cease to frighten her, stress and internal tension go away.

Self Improvement Plan

Planning is a guide to staying on course, taking control of your own destiny, and making rational decisions. Scheduling includes several points:

Setting goals. They can be associated with career advancement, acquiring knowledge, starting a family, etc.
Prioritization. There are many tasks, so think about which ones are the most important? Focus your attention on this point.
Setting a deadline. Without deadlines, the desire will remain letters on a piece of paper. Set time frames and make sure they are realistic. For example, if you want to learn to speak English fluently at a beginner level in two weeks, then it is unlikely that you will succeed.
Track progress. The best motivation is to see what has already been achieved. Even if the victory is small, a boost of energy and pleasure from the result are guaranteed. Also draw conclusions from the work done and think about what can be improved.

No. 3. Dialogue with the inner critic

If your inner voice constantly tells you: nothing will work out for you, you are incompetent, others are better - learn to object to such statements. Don't silently agree with him. Find facts and arguments that refute this. Take the time to write down everything you hear.

Remember how you unexpectedly achieved success, how lucky you were, how you worked on something for a long time and everything worked out for you. Even if you understand with your mind that these words make no sense, write. Try writing in both first and second person. For each critical remark, find 2-3 examples. Of course, it is better to stop such internal dialogues, but sometimes this does not work. Write on one side of the sheet: I won’t succeed, on the other: it will be difficult, but I will try. It was then that I succeeded. And then a year ago I succeeded. You won’t be able to change your thinking in one go; you should do it once a week for a month or two.

Man is a mechanical being

Any human desire is the conscious mind, needs are the unconscious. Desires come from thinking, upbringing, imposed stereotypes. For example, I want a big house or to become president. For the sake of desire, you are ready to step over everything to get it, but in the end result, will you be happy? Do you know many happy people?

The unconscious does not know any desires, it is only interested in being fulfilled, in knowing peace and harmony within itself. Man lives in the illusion that he can do whatever he wants. In fact, a person is subject to two influences: the influence of the external environment and the influence of other people's thoughts and ideas. This controls our behavior and false desires.

In essence, it turns out that a person is a mechanical machine that is put into action, regardless of his will. We live in a world of illusions because it gives us pleasure, as if we can do something and are free to manage ourselves. This flatters our pride, elevates us, and we admire these illusions and want to believe in them. But in reality, a person does not know either himself or those around him. Common thoughts, views and public opinion create only a semblance, an illusion of knowledge about each other.

Thus, a person inadequately evaluates both himself and those around him. And everything happens against his will. Since man is a mechanical being, both small and large events only happen in his life. To the question: “How did you meet your soulmate?” - the majority answers: “Completely by accident! I ended up there and saw so-and-so.” And after that “accidentally” everything changes radically, life changes. And the person still continues to think that all this happened as if by itself.