When describing the events we experience, when making a judgment about something, I mean, when thinking briefly, we may make some thinking mistakes psychologically. Errors of thought cause us to see reality differently and often worse than it is. As thought errors continue, they affect our mental health badly and can cause psychological diseases, especially depression, at the end of the day.

Some Thought Errors and Reasonable Answers

Definition : Something terrible is going to happen. The logical answer to fortune-telling : Bad odds are always present, moreover, for everyone. Imagining possible bad scenarios while they are in the event does not allow them to take precautions. To do this work happens during the preparatory period. In addition, when considering bad possibilities, only the high probability of realization that we can intervene are taken into account. To think more is to disconnect from reality.

FORTUNETELLİNG

Definition : Thinking that people judge and underestimate you even though there is no evidence.The logical answer to mind reading is: If you don't know the other person, he doesn't know you either. Although the rate varies depending on the person, everyone approaches the person they don't know with suspicion, maybe a little fear. Before you even talk, instead of imposing a number of meanings and emotions on them, calmly remember these facts.

MIND READING

1. Even if the person sitting in front of you looks aggressive or very strong, he is a mortal person after all. 2. You want to decide how people will see you, you are intimidated by the possibility that they will see you differently. But you can't determine that. You can determine how you look at yourself, how you look at others. The slightest touch cannot be made to the rest. So you understand, you're playing in the wrong arena, change the arena.

MİND READİNG

Definition : Exaggerating the danger.The logical response to excessive magnification : A person usually exaggerates the problems he has experienced for the first time. He is more afraid because he does not know. The solution to this problem is to get help from someone who has experienced this problem before or is currently experiencing it.

EXCESSIVE MAGNIFICATION

Definition : To interpret the truth according to the feeling felt, I mean to show the feeling felt as evidence and comment on the real world, for example, I am afraid, so I am in danger.Logical answer 1 : When a person gets lost in his own thoughts instead of turning to the environment, the mind makes unlimited tides between the past and the future, and a person remains alien to the reality of the situation in Dec. The feeling felt in such a situation is really disconnected and with an intensity incompatible with everyday life.

EMOTIONAL INFERENCE

Logical answer 2: Emotion is actually not something to care about that much. Emotions are uncontrollable. If an interpretation of the truth is to be made, it is done calmly and seriously. Moreover, if we look at my own life from the past to the present, the truth often reveals the lie of emotions. In conclusion, I can say that, being not feelings, but evidence of the truth, they can hardly even agree with each other.

You criticize yourself and other people using phrases such as "it is necessary, it is necessary". For example, "I shouldn't feel embarrassed and nervous like that. What's wrong with me?"The logical answer is : The sentence of necessity is restrictive and ignores willpower by its very nature. What needs to be done is not done, you choose to do what you think is right to do. There are no obligations in this life, there are only consequences, and you are the one who makes a choice taking into account these consequences. As long as you stand behind the choice you made, act however you want.

THE SENTENCE OF OBLIGATION

Definition : You generalize a single mistake or deficiency to your entire identity. Instead of saying "I made a mistake", you label yourself as a "hopeless case". This is an extreme image of overgeneralization.The logical Answer is: Labeling is a mistake. Labeling can be used when defining behaviors, but it is incomplete because labeling a person means ignoring all the other characteristics of that person.

LABELING

Definition : Instead of identifying the cause of the problem, you choose to blame.Rational Answer: Self-blame is a behavior that makes it difficult to analyze and prepare a plan of action. If there is a bad situation, the wrong done and the cost of this wrong are determined. An action plan is prepared and implemented. If there is no mistake, that is, if the other party's reaction has caused this thought, the importance and principles of border protection are remembered, and if necessary, this situation is reminded to the other person.

BLAMING YOURSELF

We can think clearly when thought errors are eliminated.

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

mindfulness

Mindfulness

motivationandinspiration

Motivation & Inspiration

mentalhealth

Mental Health

Some Thought Errors 

<a href="https://www.goodreads.com/book/show/55723020-dopamine-nation">Dopamine Nation </a>talks about the importance of living a balanced life in relation to all the pleasure and stimuli we’re surrounded with on a daily basis, such as drugs, devices, porn, gambling facilities, showing us how to avoid becoming dopamine addicts by restricting our access to them.

Dopamine Nation - Book Summary 

"The paradox is that hedonism, the pursuit of pleasure for its own sake, leads to anhedonia. Which is the inability to enjoy pleasure of any kind."-Anna Lembke

Author Quote 

Compared to our ancestors, we’re living in a world of opulence. On the bright side, constant access to all resources and remarkable amenities creates a world of opportunities. On the other hand, this way of living turns many people into dopamine addicts. You’re likely one of them. After all, who isn’t? With so many temptations being a click away, it’s hard not to fall into the trap of overconsumption.

Book Overview 

<a href="https://fourminutebooks.com/how-to-break-up-with-your-phone-summary/">Checking our phone 24/7 </a>, drinking and eating all the unnecessary edibles just for the sake of pleasure, spending valuable time and money gambling, or avoiding human contact in favor of porn, are just a few of the symptoms. So how can one break this vicious cycle? <a href="https://www.annalembke.com/">Anna Lembke </a>‘s <a href="https://www.goodreads.com/book/show/55723020-dopamine-nation">Dopamine Nation </a>  has the answers. By learning how the pain-pleasure reaction works in the brain and how to spot the root cause of your desires, you too can overcome dopamine addiction.

<ol><li>Misery turns humans into pleasure addicts who can’t deal with discomfort. </li><li>Our brains build resistance to dopamine over time, and that’s a bad thing.  </li><li>Ironically, pain can help us tap into our dopamine reserves.  </li> </ol>Let’s discuss them to reveal some interesting insights!

Top 3 Lessons From The Book 

Going through life, there’s plenty of misery and unhappiness we’ll face, just as there are many happy and beautiful moments we’ll witness. However, it seems that we’re not too good when it comes to dealing with pain, so we try to cover it up with small, but effective doses of pleasure. Frankly, everyone has an addiction. If you feel <a href="https://fourminutebooks.com/bored-and-brilliant-summary/">bored </a>, chances are you’ll turn to your phone for a quick distraction. When you feel numb or sad, you can always drown that feeling in alcohol or other drugs, just like you can treat anxiety and stress with just a pill.

Lesson 1: Dopamine addiction follows from our desire to stop feeling miserable.

Dopamine is a constantly surrounding temptation, so in order to stop the overindulgence, you’ll have to restrict your access to these stimuli. If you’re on your way to school or work, try not listening to music or to your podcast for a change. Instead, let your thoughts run free and enjoy the present.

If you feel like you’re becoming stressed, just deal with the feeling. Listen to your inner voice and try to find what it is that your mind is trying so hard to cover up. Find your source of distress or misery and cure it.  If you learn to tolerate slight discomforts and deal with your emotions instead of tuning out and reaching for the quickest source of dopamine, you’ll train your brain to become stronger. To become more independent and emotionally aware, you’ll have to go through certain unpleasant moments in life and face them directly.

Just like a drug addict, we go back to our sources of dopamine every time we need a new dose of pleasure. However, as we consume more of them, our brain starts to get used to the feeling and builds resistance. Thus, more of that source of dopamine is required to maintain the level of pleasure. This process is called <a href="https://fourminutebooks.com/the-brain-that-changes-itself-summary/">neuroadaptation </a>, and it can lead to serious addiction.

Lesson 2: Constantly fulfilling our dopamine cravings leads to neuroadaptation.

One of the major downsides of a dopamine addiction is the pain that comes with it. As we build resistance, we find that we can’t live without dopamine, so we start to have cravings that may look like crankiness, moodiness, anxiety, or even physical imbalances. Moreover, as we consume the things that give us pleasure, we find that they no longer fulfill our needs like they used to. Pleasure isn’t free, as it is followed by pain. However, if we fight the cravings and the rest of the symptoms, our brain starts to go back to its normal state.

The balance between the mind, body, and spirit can be restored, as long as the damage hasn’t occurred for too long and the dopamine source wasn’t too harmful. Pornography or video games are considered harmful, but low-risk activities. Consuming drugs, on the other hand, can be life-threatening.

By now you already know that pleasure is inevitably followed by pain, and that too much of it can cause high levels of damage to our brain and body. However, used the other way around, pain can help us achieve pleasure and increase our dopamine levels. Ironic, isn’t it? Let me break it down for you in a simple explanation!

Lesson 3: Using pain as a dopamine source can promote our well-being.

If you like going to the gym, or you’re a sports person, you know how hard it is to get up and stick to your routine, and even while doing your exercises, how that muscle pain feels like. After all, you’re subjecting your body to a short-term <a href="https://fourminutebooks.com/the-body-keeps-the-score-summary/">traumatic event </a>. However, the benefits that come afterward are tremendous.

Not only does it enhance your dopamine levels, but it also promotes a healthier body in the long run. The same goes for intermittent fasting, cold showers, and many other examples. Subjecting your body to such activities increases its resistance and builds up a stronger natural immune system in time. As such, pain that is followed by pleasure is a healthy, healing option for us, but not so much the other way around.

<a href="https://www.goodreads.com/book/show/55723020-dopamine-nation">Dopamine Nation </a>explores how overflowing sources of dopamine can become a burden to carry. Although the constant availability of resources looks like a good thing from the outside, it can lead to serious problems and the avoidance of discomfort in our society. However, by learning to use pain to our advantage and fighting the urge to indulge in the nearest dopamine source, we can become balanced individuals who live healthy, <a href="https://fourminutebooks.com/love-warrior-summary/">addiction-free </a>lives.

Dopamine Nation - Book Review

The 30-year-old gambler who wants to fight his addiction, the 35-year-old person who is looking to better themself and create a healthier routine in their life, or the 40-year-old life coach who is looking to learn more about the root causes of misery and how to fight them, so as to deliver better advice to their customers.

Who would I recommend our Dopamine Nation to?

This summary of Dopamine Nation by Anna Lembke will show you the harmful effects of dopamine addiction and how to overcome it.

health

Health

Dopamine Nation Summary

Positive affirmations are some set of words filled with positively. We should practice daily positive affirmation.Here is 20 positive affirmation to build your confidence and live your life fully.

Positive Affirmation

I am confident and I highly value myself.

Confidence

I am growing and learning about new things everyday.

Grow

I believe in myself, my skills and my capabilities.

Skills

I have the power to change myself and I have to be confident about my actions by doing that can change the world.

Power

I am determined and I can do anything I set my mind to.

Determination

I am confident in my ability to solve issues and problems.

Abilities

I grow with every challenge and won't let obstacles stop me. Also I seek discomfort, it helps me to overcome my insecurities

Challenges

I am consistent in my hard work and have the vision to achieve my goals.

Hard Work

Success is a journey and I am on a journey. I have or can easily get everything I need to succeed

Success

I let go limiting beliefs and choose to trust myself.

Trust

There will be a lot of problems but I know I can face every challenge with ease, there is nothing I can't overcome.

Problems

I am creating my dream life every single day

Dreams

I believe in my ability to express my true self with ease and transparency

Expressions

I show up every day and do my best to present the best version of myself.

Best Abilities

All I need to succeed is my belief and my faith within me.

Beliefs

I am in full control of my life and what happens to me.

Control

I release negative self talk and don't need validation from others

Negative Talk

It's ok to leave my comfort zone and explore myself.

Comfort Zone

I can embrace my flaws and imperfections

Authentic Self

It gives me a push and reminds me who am I and what I want in life. 

20 positive affirmations to build your confidence

philosophy

Philosophy

problemsolving

Problem Solving

<ul><li>Narcissistic parents try to fill their emotional void through their children. </li><li>Being raised by a narcissist can lead to a variety of negative feelings and a compromised sense of self in adulthood. </li><li>Adult children of narcissists must grieve the loss of the "good enough" parenting that they never had. </li><li>Ambiguous losses are notable for the conflicting emotions they fuel. </li> </ul>

KEY POINTS

Bowlby and Parke developed a four-stage model of grief that focused on the aspect of attachment to the person who is gone. The stages include shock and numbness, yearning and searching, despair and disorganization, and reorganization and recovery. Bowlby’s research into attachment focused on the ways in which children form attachments from infancy. Looking at attachment as a means for survival, Bowlby’s perspective suggests that separation anxiety is driven by the abject terror of being abandoned by one’s parents.

STAGED MODELS

While narcissistic traits are the kind that drives away most people, children are bound to the narcissist by birth, and as they grow into <a href="https://www.psychologytoday.com/us/basics/adolescence">adolescence </a>and adulthood, they may remain entangled in their narcissistic parent’s web. Bound by <a href="https://www.psychologytoday.com/us/basics/guilt">guilt </a>and obligation, it can be difficult to move on and disengage. To do so, a clean break may be needed; limiting contact with parents and learning to ignore their calls and texts. Most of us receive a message to honor our parents and show them obedience, but narcissistic parents fail to earn their children’s respect due to the emotional disruption they trigger. Individuating from your parent and building your own sense of self may require you to consciously set aside any hopes that your parent will change and acknowledge that they can never be, nor have they ever been, the “good enough” parent that every child deserves. Accepting the loss of what you never had can free you to become the person you know you were meant to be.

Carving Out Identity in Adulthood

According to Bowlby and Parkes, grief commences with shock and numbness. Children of narcissists may be so numbed to the world around them due to the pressures that are put on them by their parents, they may not realize that their parents and their relationships are not like those of peers at first. Children of narcissists may already be emotionally shut down due to the parent’s controlling and demanding behavior.

Letting Go of a Narcissistic Parent: Shock and Numbness

Ambiguous losses take many forms including being raised by narcissistic parents.

parenting

Parenting

loveandrelationships

Love & Relationships

teamwork

Teamwork

Adult Children of Narcissistic Parents

<ol><li>Do the sixteen breathing exercises, you can learn how to breathing in mindfully</li><li>Have a mantra, make your own mantra it will be help you to realize and take you back to present moment</li><li>Being present with strong emotion, try to notice and realize that you life in the moment</li><li>Inviting the bell, the bell sound meaning that you inviting the happiness to come to you</li><li>Metta, is a practice of understanding, and love ourselves first then others</li><li>Deep relaxation, relax and observating your body</li><li>The five mindfulness trainings</li><li>Walking meditation, by walking you will realize that you life in the present.</li></ol>

Practices for Happiness 

<ol><li class="ql-align-justify">Reverence for life, aware of the suffering caused by the destruction of life</li><li class="ql-align-justify">True Happiness, practice looking deeply to see that happiness and suffering are not separate</li><li class="ql-align-justify">True love, finding the meaning of love and practicing true love.</li><li class="ql-align-justify">Loving speech and deep listening, try to spread happiness by words and learn how to be good listener to the others</li><li class="ql-align-justify">Nourishment and healing, aware and accept your feelings while you suffering, do not denial it just accept it.</li></ol>

The five mindfulness training

Mindfulness can change everything by helping you to really be there and enjoy whatever you’re doing.

Happiness is available to us right here and right now. But we may need to change our idea of happiness. Our idea of happiness may itself be the main obstacle keeping us from true happiness.

Try to life in the moment, not in the past, not in the future. Just life now, in the present. Take a breath and live your life.

The secret to happiness is to acknowledge and transform suffering, not to run away from it. Here, Thich Nhat Hanh offers practices and inspiration transforming suffering and finding true joy. Thich Nhat Hanh acknowledges that because suffering can feel so bad, we try to run away from it or cover it up by consuming. We find something to eat or turn on the television. But unless we’re able to face our suffering, we can’t be present and available to life, and happiness will continue to elude us. Nhat Hanh shares how the practices of stopping, mindful breathing, and deep concentration can generate the energy of mindfulness within our daily lives. With that energy, we can embrace pain and calm it down, instantly bringing a measure of freedom and a clearer mind. No Mud, No Lotus introduces ways to be in touch with suffering without being overwhelmed by it. "When we know how to suffer," Nhat Hanh says, "we suffer much, much less." With his signature clarity and sense of joy, Thich Nhat Hanh helps us recognize the wonders inside us and around us that we tend to take for granted and teaches us the art of happiness.

books

Books

The secret to happiness is to acknowledge and transform suffering, not to run away from it. Here, Thich Nhat Hanh offers practices and inspiration transforming suffering and finding true joy. Thich Nhat Hanh acknowledges that because suffering can feel so bad, we try to run away from it or cover it up by consuming. We find something to eat or turn on the television. But unless we’re able to face our suffering, we can’t be present and available to life, and happiness will continue to elude us. Nhat Hanh shares how the practices of stopping, mindful breathing, and deep concentration can generate the energy of mindfulness within our daily lives. With that energy, we can embrace pain and calm it down, instantly bringing a measure of freedom and a clearer mind. No Mud, No Lotus introduces ways to be in touch with suffering without being overwhelmed by it. "When we know how to suffer," Nhat Hanh says, "we suffer much, much less." With his signature clarity and sense of joy, Thich Nhat Hanh helps us recognize the wonders inside us and around us that we tend to take for granted and teaches us the art of happiness.

Thich Nhat Hanh

No Mud, No Lotus

Everyone wants the best for their children. These days, parenting is more a problem of doing too much than too little. We all know <a href="https://fourminutebooks.com/weird-parenting-wins-summary/">parents </a>who monitor their child’s every move and swoop in to protect them at any sign of conflict or difficulty.  This type of parenting results in adults who are incapable of handling life’s challenges on their own. So how can we avoid it?

13 Things Mentally Strong Parents Don't Do - Summary 

There’s no shortage of “how-to” books about parenting. But <a href="https://amymorinlcsw.com/about-amy/">Amy Morin </a>, psychotherapist and author of <a href="https://www.goodreads.com/book/show/33640760-13-things-mentally-strong-parents-don-t-do">13 Things Mentally Strong People Don’t Do </a>, argues it’s just as vital that we know what habits we shouldn’t teach our kids. If we want children that are mentally strong we need to look first at our own detrimental behaviors.  In <a href="https://www.goodreads.com/book/show/33640760-13-things-mentally-strong-parents-don-t-do">13 Things Mentally Strong Parents Don’t Do </a>, <a href="https://amymorinlcsw.com/about-amy/">Morin </a>shares the common parenting practices that are holding your child back and teaches what you should do instead.

"Learning how to manage emotions and endure unpleasant feelings are skills that can be taught."-Amy Morin

Author Quote

<ol><li>Encourage responsibility and persistence instead of a victim mentality.   </li><li>Don’t expect your kid to be perfect or immediately step in whenever they make a mistake.   </li><li>Parents who are mentally strong show actions that match their values.  </li> </ol>

Top 3 Book Lessons 

If you want a child that’s mentally strong, you need to start showing them what this looks like. One way you can do this is by not encouraging a victim mentality.  It’s natural for us to want to shield our children from things and defend them when they’ve been wronged. But it’s important to make sure you show them how to deal with life’s challenges instead of viewing themself as a victim of circumstance.

Lesson 1:  Help your child be responsible and persevere

An example <a href="https://amymorinlcsw.com/about-amy/">Morin </a>shares is a 14-year-old patient named Cody who was on medication for his ADHD. His teachers said the medication helped him pay attention and be calmer, but his grades weren’t improving. His parents responded by demanding he be given less work than the other students.

But the problem wasn’t in his workload-it was actually the result of <a href="http://fourminutebooks.com/learned-optimism-summary/">learned helplessness </a>. His parents enforced the idea that his ADHD made him incapable, so he believed there was nothing he could do about it. When they recognized the problem and helped him feel like he was able to handle these responsibilities, he started trying and turned his grades around.

When parents are mentally strong, they don’t let kids shy away from assuming responsibility. Hold your child accountable instead of letting them blame others for their problems. In addition, let them practice resolving conflict on their own instead of always intervening, as this makes them more likely to blame others.

A lot of parents view their kids as an extension of themselves. Many secretly hope that if they push them to succeed in the things they didn’t, they can help mend old wounds. But pushing your kid to perfection is bad for their mental health. When you expect perfection, they start to believe your love is conditional and you won’t love them if they make a mistake.

Lesson 2:  Don’t expect perfection or step in to help every time they mess up.

If you want to make sure mistakes don’t destroy their sense of self-worth, help them <a href="http://fourminutebooks.com/finish-summary/">try for excellence rather than perfection </a>. Make sure you don’t criticize too much. <a href="https://amymorinlcsw.com/about-amy/">Morin </a>says you can offer what she calls a praise-criticism-praise sandwich. This can be like, “Great job cleaning up the playroom! I noticed you missed a few blocks, but you did great at cleaning up your markers.”

When we expect perfection we also tend to micromanage and overstep, which leads kids to not learn how to bounce back when they make a mistake. Helicopter parenting leads to kids not knowing how to make decisions in adulthood and struggling with taking care of their own needs. These kids are more likely to have mental health problems, physical health problems, and do recreational drugs.

Instead of doing this, help them learn when they slip up that what’s most important is how they overcome problems . Talk with your child about times you <a href="http://fourminutebooks.com/when-things-fall-apart-summary/">recovered from setbacks </a>so they can see nobody is perfect, and it’s okay.

As parents, we get caught up in the day to day problems we face. But how often do we step back and wonder if we are teaching them the right life lessons? Morin shares the story of a 15-year-old student named Kyle who got kicked out of his advanced school program when he was caught cheating. His parents couldn’t understand where things went wrong.

Lesson 3:  Mentally strong parents only do things that match the values they teach.

Kyle’s parents seemed to prize his academic performance above everything else, and they often bragged to friends and family about his achievements. Kyle believed that their reputation and his grades were more important than character or honesty. In <a href="http://fourminutebooks.com/maybe-you-should-talk-to-someone-summary/">therapy </a>, they realized they had indeed sent the message that he should avoid failure no matter what.

This example demonstrates the lesson that it’s important to emphasize the values you want to instill, and you can do this more with what you do than what you say. A 2014 survey found 80 percent of teens believed their parents prioritized achievement over kindness.

One way you can make sure kids know what values are important is to make a family mission statement. Have values you want to include beforehand, and with everyone’s input, make a short statement about what’s most important to your family. Post it somewhere they will see it.

You can also instill values early in life by explaining why you do good things when they are young. You can explain that you are making dinner for a sick neighbor because it’s important to do kind things for people. Through your example, your child will learn through this that we use what we have to try to make the world around us a better place.

<a href="https://www.goodreads.com/book/show/33640760-13-things-mentally-strong-parents-don-t-do">13 Things Mentally Strong Parents Don’t Do </a>is a valuable tool for parents of kids at any age. By following <a href="https://amymorinlcsw.com/about-amy/">Morin </a>’s practical advice and learning to be mentally strong ourselves, we can raise kids that will be able to handle their challenges in adulthood.

13 Things Mentally Strong Parents Don’t Do - Book Review

The 30-year-old new parents who want to make sure they are the best they can for their kid, the 49-year-old with teenagers that needs some help coping, and anybody that has kids no matter how old or young.

Who would I recommend this Book To?

13 Things Mentally Strong Parents Don't Do - Book Summary 

This 13 Things Mentally Strong Parents Don't Do Summary helps you become better to your kids by explaining how to become mentally strong.

13 Things Mentally Strong Parents Don't Do Summary

Would you like to <a href="https://giovannispezia.com/how-to-start-meditating-the-easy-way/">improve your mental health</a>, relationships, and overall happiness in just 10 seconds?<a href="https://giovannispezia.com/happier-in-10-seconds/">Here</a> is how.

Introduction

<a href="https://psycnet.apa.org/record/2020-32759-001">Scientific research</a> has found that when we smile, our brains release positive hormones that are associated with feelings of happiness and well-being.All it takes is 10 seconds of smiling. Even a forced smile can lead to an increase in positive emotions.

Try Smiling for 10 Seconds

<ol><li>Improve mental health. Reduce feelings of stress and anxiety.</li><li>Reinforce relationships. Increased feelings of trust and connection with those we interact with.</li><li><a href="https://giovannispezia.com/why-you-cant-be-happy/">Increase happiness. </a>More optimistic and satisfied life.</li><li>Enhance likeability. Smiling can make us feel more open and approachable. Additionally, it also can boost our self-esteem and confidence, which has a positive effect on our outlook.</li></ol>

The Power of a Smile

We all know how it feels to have someone smile at us. It’s a feeling of warmth and acceptance, and it can make us feel more connected to the person.Always be the first when it comes to smiling. Don’t wait for others to smile at you.

Smiling for a Better World

<ul><li>Make it a habit.</li><li>When you’re feeling down, smile and it will help to lift your mood.</li><li>Make an effort to smile at people you interact with each day.</li></ul>

Tips to Smile More

Read the full article <a href="https://giovannispezia.com/happier-in-10-seconds/">here</a>.Also, if you're interested in the topics of personal development, mindset, and both physical and mental well-being, consider checking out my content at:<ul><li><a href="https://giovannispezia.com/">GiovanniSpezia.com</a></li><li><a href="https://twitter.com/GiovaSpezia">Twitter</a></li><li><a href="https://www.pinterest.com/Giovanni_Spezia/">Pinterest</a></li></ul>Thank you all for the kind support! 🫶

Liked These Ideas? Read the full article!

Would you like to improve your mental health, relationships, and overall happiness in just 10 seconds? Here's how you can do it.

Scientific research has found this simple habit to improve your mental health, relationships, and overall happiness in just 10 seconds.

scienceandnature

Science & Nature

This Simple Trick Will Make You Happier in 10 Seconds

Do thoughts and tasks overwhelm you? Good news: <a href="https://giovannispezia.com/journaling/">journaling</a> can help you manage emotions and provide focus.

<ol><li>Improved mental health. Better <a href="https://giovannispezia.com/overcome-stress/">management of stress, anxiety, and depression.</a></li><li>Clarity of thought. Process emotions and brainstorm solutions.</li><li>Stress relief. Writing thoughts and feelings provides a sense of relief.</li><li>Increased creativity. Cultivate your imagination and <a href="https://giovannispezia.com/why-doing-nothing-is-good-for-you/">open up new possibilities.</a></li></ol>

Why You Should Start Journaling

<ol><li>Set a regular time. Establish a routine and choose a comfortable and quiet space, free from distractions.</li><li>Write about anything that comes to mind: thoughts, feelings, experiences, and goals.</li><li>Write freely, without judgment or expectation. Express yourself fully.</li></ol>

How To Start Journaling

Choose a journal that you’ll enjoy writing in and that will motivate you to write.<a href="https://giovannispezia.com/memento-mori-journal/">The Memento Mori Journal</a> is a high-quality leather journal that is great for setting aside a moment to write about feelings, thoughts, and emotions.

Choose The Right Journal

If you're interested in the topics of personal development, mindset, and both physical and mental well-being, consider checking out my content at:<ul><li><a href="https://giovannispezia.com">GiovanniSpezia.com</a></li><li><a href="https://twitter.com/GiovaSpezia">Twitter</a></li><li><a href="https://www.pinterest.com/Giovanni_Spezia/">Pinterest</a></li></ul>Thank you all for the support! 🫶

Liked These Ideas? Consider Checking Out My Blog

Does overthinking say something to you? Good news: this simple habit can help exactly with that!

Does overthinking and stress say something to you? Good news: journaling will help you manage stress, anxiety, and depression.

writing

Reading & Writing

This Simple Habit Will Change Your Life Forever - Giovanni Spezia

5 key insights from the new book, Be Who You Want: Unlocking the Science of Personality Change <a href="https://amzn.to/3fskSOa">(available now from Amazon) </a>.

If you’d met Femi as a 21-year-old, I’m sure you’d have formed the impression that he had a highly disagreeable personality. He’d been banned from the area he grew up in, charged with possession of drugs, and forced to wear an electronic monitoring tag. Yet fast-forward to today and Femi, or Anthony Joshua as he’s now known, is heralded as an impeccable role model of good manners and charitable behavior.Joshua, an Olympic gold medalist and two-time world heavyweight boxing champion, has said, “I could have gone the other way, but I choose to be respectful.”

1. Personality is not fixed.

Research findings back this up. Whereas William James, the great American psychologist, said that personality was set like plaster by age 30, modern longitudinal studies that have followed the same people over many decades have shown that our personality traits, in fact, continue to change all the way through life. That doesn’t mean that personality is meaningless—there is a thread of continuity—but it isn’t fixed. As the psychologist Simine Vazire put it, when it comes to personality, “There is plenty to hold onto and plenty we can change.”

Be Who You Want: Unlocking The Science of Personality Change

Cognitive neuroscientist Christian Jarrett shares 5 key insights from his new book, Be Who You Want: Unlocking the Science of Personality Change.

Be Who You Want: Unlocking the Science of Personality Change

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