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4 Simple Habits to Improve Your Life Right Now



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If you’d like to form positive habits so you can live your dream life, sign up for the free 90-Day Master Class hosted by the founder of, Joel Brown.

When we talk about the habits that can improve our lives, we usually talk about meditation, waking up early, eating healthy, working out and many more. Even though these habits are extremely powerful, in the beginning, they require a lot of motivation and energy. That’s why for a while let’s just keep them aside.

This article is all about the four minimal habits that you can follow anywhere. To follow these habits, you don’t have to buy anything and you don’t have to torture yourself. Almost all of these habits are so simple that you can do them while driving, while taking a shower or even when you go to sleep.

When you want to improve yourself, you have to choose the smallest action in the beginning because you have to match how motivated you are to how capable you are to actually do something fruitful.

1. Self Talk

The problem all of us have is that we are our last priority. Even when we go outside, we are constantly thinking about other people and asking ourselves “Is she looking at me?” “Why is he so arrogant?” “Will I look dumb if I do that?”

This kind of thinking creates a different world inside of you where everyone is winning and you are the only victim. When we were teenagers, we had our own identity that defined our actions and behavior such as playing football, being a smooth talker, great writer, or being a musician.

But when we got trapped in the cultured myth that our society runs on like girls shouldn’t do jobs or boys should get settled before turning 26, our real identity faded and we started thinking as black and white instead of a rainbow. Self-talk is an incredible tool to witness that rainbow again. This reminds me of my favorite quote, “Talking with yourself is like a conversation with the universe.”

Self-talk is how you open the door to the self-love. Just talk about how your day was, talk about certain actions or whatever comes to your mind. Self-talk gives you a path to look into yourself and assess your strengths and weaknesses. Every road begins from you and self-talk will not only help you to find that road but also keep you focused on that road. 

“The thoughts in your mind will always be more important than the things in your life. Choose happiness.” – John C. Maxwell

2. Visualization

When I first started learning neuroscience as my first step to self-improvement, I got to know that our minds can be rewired to do certain things that we don’t even like. It’s all about playing that mental movie inside of your mind where you are the lead character who is a better version of who you are right now. Don’t just imagine it, but take the time to feel it, feel the ambiance, feel the vibe, and make it come to life.

The best thing about visualization is that it will help you to face your fears in the easiest way possible. Our minds don’t know the difference between what is real and what is fake, that’s why sometimes we get scared in our dreams because our mind doesn’t know that it’s the fake thing.

You can explore this loophole and consistently convince your mind that you are built for greater things. You have to be self-aware to find the answers to your problems in avoiding social media, overcoming addiction, and more. Eventually, you’ll be able to find the passion in your life.

The answer to self-awareness leads back to only one thing and it’s actually only one letter, I. Self-awareness is nothing but what I am thinking, what I am feeling and what I am experiencing. When you add a why to such a question like why I am experiencing, why I am thinking and why I am feeling, you will open a door to your inner reality. It’s only then that you will realize how much mental waste you are carrying with yourself.

3. Writing

Writing teaches us how to think but it’s not our day-to-day thinking, it’s the critical thinking that I’m talking about. The kind of thinking you need when you want to make bold and uncomfortable decisions. I’m a big fan of reading but I really think that reading is more about what to think while writing is about how to think.

I totally understand that some of you might not even like writing or some of you might not even have time to write but you don’t have to write for the Internet. All I’m asking you is to just write five to ten minutes every week, that’s it.

Just write what you are feeling right now, express your emotions. You can write poems if you want, the important point is to communicate with yourself.

“Either write something worth reading or do something worth writing.” – Benjamin Franklin

4. Be Grateful

We constantly crave new things. We constantly want to add new things in our life to elevate our current experience but we truly know how long this experience lasts. The shoes that you bought yesterday are not going to provide you the same experience fifty days later. We all add new things in our lives to elevate our current experience but it’s all temporary and being grateful is how you can keep that experience alive.

Constantly acknowledging the fact that you have a better life than the people who have to live on the street or those who only get to eat once a day, will make you realize how rich you actually are. It’s all about the perspective. Poor people think you are rich and you think the top 1% are rich.

Being grateful breaks all of these gaps like good and bad along with rich and poor. Being grateful will help you to look at life with a completely new perspective. When you wake up, just look around you. You have a bed to sleep in, you have food to eat, you have a job to earn money and a college to learn skills.

Once you start valuing the things that you have, you will find peace with the fewer things in your life. Being grateful for what you have right now will help you to value your life more. 

What one habit has helped you change your life? Share your experiences and thoughts with us below!

Swanand Kadam is known amongst youngsters who seek to improve their life. He is best known for his self-help videos on YouTube and articles on Quora. Swanand’s articles have been seen by over 2 million people around the globe and shared over 3000 times. You can see his self-help content on Quora and Youtube channel.

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The Imbalanced Problem with Work/Life Balance

Balancing is for your checkbook, gymnastics, and nutrition; not for your people’s work/life ratio.



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Balance…it requires an equal distribution of value between two or more subjects to maintain steady composure and equitable proportionality. (more…)

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How to Find the Courage to Start New

Change is scary, but it’s a normal part of life.



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It’s 2023, a new year, new you, right? But how do we start over? How do we make the changes in our lives that we crave so much to see?  (more…)

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Failing is More Important Than Succeeding

Failure is an integral part of life as life is incomplete without failures.



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People often consider failure a stigma.  Society often doesn’t respect the people who failed and avoids and criticizes their actions. Failure is an integral part of life as life is incomplete without failures. Not to have endeavored is worse than failing in life as at some stage of your life you regret not having tried in your life.  (more…)

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5 Indicators of Unresolved Attachment Trauma



Emotional Attachment Trauma

Trauma caused during specific stages of a child’s development, known as attachment trauma, can have lasting effects on a person’s sense of safety, security, predictability, and trust. This type of trauma is often the result of abuse, neglect, or inconsistent care from a primary caregiver.

Individuals who have not fully processed attachment trauma may display similar patterns of behavior and physical or psychological symptoms that negatively impact their adult lives, including the choices they make in relationships and business.

Unfortunately, many people may not even be aware that they are struggling with trauma. Research estimates that 6% of the population will experience PTSD in their lifetime, with a majority of males and females having experienced significant trauma.

Unresolved attachment trauma can significantly impair the overall quality of a person’s life, including their ability to form healthy relationships and make positive choices for themselves. One well-known effect of unhealed attachment trauma is the compulsion to repeat past wounds by unconsciously selecting romantic partners who trigger their developmental trauma.

However, there are other less recognized but equally detrimental signs of unprocessed developmental trauma.


Five possible indications of unresolved attachment trauma are:


1.  Unconscious Sabotage

Self-sabotage is a common pattern among individuals with unprocessed attachment trauma. This cycle often begins with hurting others, which is then followed by hurting oneself. It is also common for those with attachment trauma to have heightened emotional sensitivity, which can trigger this cycle.

This pattern can manifest in lashing out, shutting down, or impulsive behavior that leads to feelings of guilt, shame, and self-loathing.

Many people with attachment trauma are not aware of their wounds and operate on survival mode, unconsciously testing or challenging the emotional investment of those around them, and pushing them away out of self-preservation and fear of abandonment.

This can lead to a pattern of making poor choices for themselves based on impulsivity.


2. Persistent Pain

Chronic pain is a common symptom that can stem from early trauma. Studies have shown a connection between physical conditions such as fibromyalgia, headaches, gastrointestinal issues, insomnia, muscle aches, back pain, chest pain, and chronic fatigue with the aftermath of chronic developmental trauma, particularly physical abuse.
Research has found that individuals with insecure attachment styles, such as anxious, avoidant, or disorganized, have a higher incidence of somatic symptoms and a history of physical and emotional abuse in childhood compared to those with a secure attachment style.

3. Behaviors That Block Out Trauma

Trauma blocking practises are used to avoid the pain and memories connected with traumatic events.
Emotional numbing, avoidance, and escape via briefly pleasurable activities that distract from terrible memories or suffering are common examples. Unfortunately, this escape habit stops people from successfully processing and recovering from their trauma.
Furthermore, when the pain resurfaces, more and more diversions are necessary to continue ignoring it. This can be seen in compulsive behaviours such as drug or alcohol addiction, emotional eating, numbing oneself through relationships, workaholism, excessive or dangerous exercise routines, compulsive internet or technology use, or any other compulsive behaviour used to distract yoursef from intrusive thoughts and emotions.
These actions have the potential to prolong a cycle of avoidance and repression, preventing persons from healing and progressing.

4. A strong need for control

It’s understandable that some people may struggle with control issues in their adult lives, especially if they felt helpless or vulnerable during their childhood.
This can happen if someone had an overbearing caregiver who didn’t let them make their own choices, expected too much from them, or didn’t take care of them properly. As adults, they might try to control everything in their life to feel more in control and less anxious or scared. This might be because they didn’t feel like they had control over their life when they were a child.
It’s important to remember that everyone’s experiences are different and it’s okay to seek help if you’re struggling with control issues.

5. Psychological Symptoms That Are Not Explained

Individuals with a history of developmental trauma may experience a range of psychological symptoms, including obsessive-compulsive behavior, intense mood swings, irritability, anger, depression, emotional numbing, or severe anxiety.
These symptoms can vary in intensity and may occur intermittently throughout the day. People with this type of trauma may attempt to “distract” themselves from these symptoms by denying or rationalizing them, or may resort to substance abuse or behavioral addictions as coping mechanisms. This can be a maladaptive way of trying to numb their symptoms.

What to do next if you’re suffering from emotional attachment trauma?

Everyone’s experience of healing from trauma is unique. It’s important to be aware of whether you have experienced childhood developmental trauma and how it may be affecting your relationships as an adult. Sometimes, the effects of trauma can be overwhelming and we may try to push them away or avoid them.
If you notice that you’re engaging in these behaviors, it’s important to seek help from a trauma therapist who can support you on your healing journey. Remember, you’re not alone and it’s never too late to start healing.

There are several ways that people can work to overcome emotional attachment trauma:

  1. Therapy: One of the most effective ways to overcome emotional attachment trauma is through therapy. A therapist can help you process your experiences, understand the impact of your trauma on your life, and develop coping strategies to manage symptoms.
  2. Support groups: Joining a support group of people who have had similar experiences can be a great way to find validation, empathy, and a sense of community.
  3. Mindfulness practices: Mindfulness practices such as meditation, pilates, prayer time with God or journaling can help you become more aware of your thoughts, emotions, and physical sensations, and develop a sense of spiritual connection and self-regulation.
  4. Trauma-focused cognitive-behavioral therapy (TF-CBT): This is a type of therapy that is specifically designed to help individuals process and recover from traumatic events.
  5. Building a safety net: Building a support system of people you trust, who are there for you when you need them, can help you feel more secure and safe in your life.

It’s important to remember that healing from emotional attachment trauma is a process and it may take time. It’s also important to find a therapist who is experienced in treating trauma, who you feel comfortable talking with, and who can help you develop a personalized treatment plan.

If you desire to work with me on healing your wounds and unlocking the aspects of you that were never realized so you can achieve more success in your life then head over to and join my weekly LIVE online mentorship calls.
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