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3 Reasons To Create A Fear List Right Now

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About two years ago I reached a point where I realised that out of the six human needs (Certainty, Uncertainty, Significance, Connection, Growth, Contribution) my highest need was growth. It then got me thinking, what would I need to do to grow exponentially? The answer was to conquer as many fears in a short space of time as I could. Living with fear is not only unhealthy but it stops you from achieving your goals and living life to the fullest. It takes one moment to make a decision to tackle your fears head on. It’s not until you make that decision that you can begin to experience the real benefits that come with identifying and conquering your fears.

Think about each of your fears as a hidden diamond, that once identified, has the power to outshine everything else in your life and truly bring you happiness. Each day that has passed since the day I made the decision to conquer my fears has been better than the previous. You start to build a level of momentum that comes from your newfound confidence and compounds daily. Every one of us is capable of amazing things if we can only understand how important it is to grow and not live with the majority of your fears.

Below are the three reasons why you should create a fear list right now just like I did.

 

1. It helps you know what you need to overcome

Before I wrote out my fear list, I didn’t know what I was fearful of and even when I tried to think of a few I could only remember a couple. Often you don’t know what you fear until you are faced with a certain scenario again that triggers a memory. For me, I began going back to my earliest memories as a child and thinking of all the things that scared me. I used photo albums to help me remember important occasions. For the fears that I identified from childhood, I then asked myself the same question for each one, which was, “do I still fear this thing right now?” iPad Fear List By Tim Denning

If the answer to this question were yes then I would add it to an iPad list that I created of all my fears. It was amazing how many things I was actually afraid of or had some nervousness around. The process of doing this exercise is a bit like the advice that is often given which is understand you have a problem and admit it before you try and solve it. If you write this list in the most honest way possible you will get the best results from the exercise.

The whole list won’t come to you in one sitting. For me, I found that once I was consciously aware of knowing what I feared and writing it down, I then began to add things to the list each day – this process hasn’t stopped to this day.

 

2. Allows you to conquer

Once I had identified each of my fears I then came up with a scenario for as many of them as I could to help me conquer them. For the ones that I didn’t have a scenario for, I made a conscious effort to find ways in my everyday life to include this fear. The exercise helps you confront tasks or situations that you would have previously avoided because each time you are helping to contribute another piece of the jigsaw to the puzzle for the vision of your life.

“By doing this exercise I virtually gamified my fears and it was like playing a game on Playstation trying to get the highest score possible so that I could move onto the next level”

One tip I will give you in doing this process is to take it one step at a time and pace yourself. Start with mini fears and then build your way up to some of your scarier ones. If you try and do the scariest ones first, you won’t achieve any progress, which means you will very quickly give up this strategy. The small wins are what will help you get to the bigger wins later on.

After I had completed one scenario in conquering a particular fear, I then tried to repeat the exercise with the same fear to lessen its effect even more. I found that the more times I challenged myself to conquer the fear, the better I became at dealing with it. The key while in the middle of any fear conquering scenario was to make sure my brain knew that there was always an exit. I trained my brain to have a virtual exit on every stage of the scenario. I knew that if I got halfway through and had to stop, I could just remove myself. This only happened a few times, but even then I felt really good because I got halfway through, which was better than where I was before.

Part of the conquering of any fear was to learn how to breathe and stay calm. I used a technique that I learnt on one of the Tony Robbins tapes called “Get The Edge.” The strategy allows you to breathe deeply and it relaxes you a lot. I even found listening to audiotapes could be beneficial for the really fearful scenarios.

Tony Robbins

Tony Robbins

Scheduling the scenarios to overcome the fear was very helpful as well through the process. What I quickly learnt was that once I had scheduled the fearful scenario in my calendar, the best thing to do was not think about it until right before I had to complete the task and know that I could always cancel at any time to the lead up. I often scheduled things that I had no intention of completing just to see what would happen. I found that I ended up delivering because I had the mindset of never actually participating in the scenario.

 

3. Enables you to track your success

As I mastered each fear, I created a new list named “Massive Success.” It started with each scenario I conquered. Late one night I thought to myself, “have I conquered this fear before?” I realised that on some of them there were times where I had overcome the fear yet the pain still remained. I realised that this was because I hadn’t overcome it enough times just yet. I wrote these down on my massive success list as well. Within the space of 6 months, I had more than 100 massive successes on my list. Up until I had the list I found it very hard to measure the growth I was achieving as a person but quickly once I had the right tools, I could see how far I had come. This transferred into more confidence, which then gave me the strength to tackle even more fears.

The process eventually became a mini viral loop and the effects compounded even more. It’s very rewarding when you have had a tough day in the office to come home and look at the list. I also found it great when I was facing a nervous situation in the future, to be able to look at the list and say to myself, “if I overcome this scenario on my list multiple times, then I am sure I can overcome this future event that I am about to endure.”

“A lot of success is just having a strategy, putting it into action, and then watching the results compound. This is the exact same methodology that is used in financial success”

My good friend that I used to do exercise with would often say to me “what’s the worse that can happen.” Every time we tried a new exercise or went to increase the intensity we would always say this magical phrase. Most of the time, the worst that happened was we did a few repetitions and then my friend provided a spot as my body gave way. It’s this analogy that is the reason you also need people on the journey of you life to provide that spot. You can do a lot by yourself, but the results are again compounded further when you have a strong support network around you.

Daniele Weber, who is an artist in Melbourne, said it best when she painted the below picture that got Dwayne Johnson’s attention and more than 100k of likes!

Painted By @daniellesartworkofficial

What are your greatest fears? How have you conquered them? Share them in the comments box below or on my Facebook Page.

 

Tim is best known as a long-time contributor on Addicted2Success. Tim's content has been shared millions of times and he has written multiple viral posts all around personal development and entrepreneurship.You can connect with Tim through his website www.timdenning.net

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9 Comments

9 Comments

  1. GTA painters

    Jun 6, 2015 at 6:07 am

    This is a really good tip particularly to those new to the blogosphere.
    Short but very precise information… Many thanks for sharing this one.
    A must read article!

    • Tim Denning

      Jun 12, 2015 at 12:28 pm

      Thanks GTA painters, glad you liked it.

  2. Lawrence Berry

    Jun 5, 2015 at 11:40 pm

    This is great. Knowing what you need to overcome is the first step to overcoming that thing and there is power in physically writing down your fears on a piece of paper. I have always thought about this in terms of my goals, but I have never written down my fears. I want to overcome so much in my life and this will certainly help me in achieving that goal!

    • Tim Denning

      Jun 6, 2015 at 4:00 am

      Thanks Larence. Like you, I would always right down my goals but never my fears. The process of writing my fears down when I identified them and also writing a list of the ones I have overcome, clearly showed me the growth I had achieved.

  3. Sija Mafu

    Jun 5, 2015 at 10:06 am

    Thank you, Tim. That’s great. I think I’ll do so as well

    • Tim Denning

      Jun 6, 2015 at 3:58 am

      No problem Sija, let me know how you go. You will find it really beneficial.

      • Sija Mafu

        Jun 8, 2015 at 6:36 am

        I’ve created the list and now working on confronting each fear. I saw a pattern as I went through each of them. They are all things that will unlock my potential when I face them instead of shying away from them.

  4. Tim Denning

    Jun 5, 2015 at 12:02 am

    Thanks Chris, glad you learnt something. Let me know if it works for you.

  5. Chris Schenk

    Jun 4, 2015 at 11:29 pm

    Another Great Article Tim!!

    I love all your points. Thanks for putting this idea out there Tim, I will have to implement this in my life.

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Success Advice

10 Secrets to Success From Clickfunnels Top Affiliate Spencer Mecham

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Spencer Mecham
Image Credit: Spencer Mecham

Are you looking to be an affiliate? You have to acquaint yourself with a couple of tips which guarantee great success. Affiliate marketing you will not get paid until some kinds of actions are taken by the readers.

Identified and explained hereunder are ten secrets for successful affiliate marketing which are proven to guarantee higher values to your readers and the likely maximization of success:

1. Aim at meeting the needs of your target market

Your reader is by far your best asset. When appropriately satisfied, the chances of them taking the necessary courses of actions are raised. For this to happen, you have to understand them inside and out. Do so by inquiring about their pain points, their tastes and preferences, and their expectations of your blog.

Yogita Aggarwal avers that promoting the wrong product is a sure path to failure. To mitigate this, you have to conduct thorough market research.

2. Maintain a fair degree of trustworthiness

Readers are generally smart, and they can easily spot an affiliate link when they come across one. You should not attempt to promote an irrelevant product or bombard them with too many adverts. They will just lose interest, leave and possibly never come back.

You should hence aim at building a pool of repeat visitors. They are the ones who are more likely to drive traffic to your site, place orders and refer others to your site. You can only build good relationships by marketing quality content.

As you do this, be sure to prioritize value addition by sharing only those products which you are confident of being relevant, valuable and sincerely helpful to your readers. Make it a point of disclosing any links or relationships you have with your vendors. This will go a long way in solidifying the trust.

3. Be passionate about what you are doing

It is essential to be passionate about what you are doing or attempting to do. It is almost impossible to succeed in what you do if you don’t truly love it. Avoid marketing only for the sake of money. It is only then that you will be able to generate new ideas and marketing perspectives which are crucial for the success in the field.

“Passion is energy. Feel the power that comes from focusing on what excites you.” – Oprah Winfrey

4. Approach the issue one step at a time

Do you desire to manage $5,000 in your first month? Hold on! You will first and foremost have to achieve $1 then $10 and eventually someday to $5,000+. This requires time. You will have to comprehend the psychology and behaviors of your client base first and foremost. After doing that, you will be able to build on that information for higher profit margins.

5. Be helpful

To maximize the possibility of eliciting positive responses from your readers, you have to go further than just letting them know of the existence of your products. Take some time to provide in-depth reviews of the products on sale. Highlight their features and offer brief explanations of just how beneficial they could be to the user.

Preferably, share a personal testimonial or case study in the affiliate link in your review. These build trust and verification which in turn enhance the experience of the visitors considerably. Higher sales will naturally follow after that.

6. Be an ambassador

Instead of promoting the products as a marketer, you are strongly advised to develop them as though they were your own. To do this:

  • Review the products by laying particular emphasis on why you think they are better than their competitors.
  • Produce tutorials showcasing their use or services.
  • Put in place a landing page to enlighten your referrals rather than merely pointing them to your site.
  • Recommend one product alongside why you prefer it. This will help undecided buyers make rational decisions.
  • Enforce some bonuses for the high-value affiliates and joint ventures deals

The steps above will let your affiliates make their decisions from a more informed position. On the same note, they will enable you to gain added influence and authority for your own, not to mention deepening relationships between your provider and you.

“Trust is built with consistency.” – Lincoln Chafee

7. Uphold great transparency in your affiliate relationships

It is necessary that you uphold a significant degree of transparency in your affiliate relationships. Your readers will definitely appreciate your honesty and will gladly contribute to your earnings. They will often track any dishonesty readily. This will definitely scare them away from your site and drive them to the websites of your competitors.

To further stand out of the crowd, you might want to offer a bonus for any action taken from your site. This is extremely useful when in a field that is saturated with many other players.

8. Choose the various affiliate products keenly

Take some time to go through the list of various products that are available. In particular, match them with the expectations, tastes, and preferences of your target market. As you promote them, alter the ads every now and then, attempt different graphics and texts to find the most effective ones.

You will have to spend some time before arriving at the best formula possible. While at it, you will also realize the need to rotate or alter ads from time to time to captivate the attention of the audience well.

Generally speaking, digital ads are better options. They have higher conversion rates and generate higher commission rates. For maximum profits, consider promoting products that are highly priced and those that renew each month.

9. Work on a strong reputation within your niche

Affiliate marketing is generally more sophisticated and highly profitable. Rather than building one-page campaigns, focus on putting in place a sales funnel, assets, and other things which have a higher value. Identify the best niche and stick to it. These steps will not only earn the trust of your visitors but also develop stronger relationships with your advertisers.

10. Generate and post high-quality content

Your content marketing strategy should be your highest priority. The content serves as the foundation and the lifeblood upon which your site is hinged. Readers will only be interested in your site if it contains helpful and valuable content.

This being the case, you should aim at excellent furnishing contents and effective monetizing strategies which are proved to work out well. You will lose readers if you make the slightest attempt to compromise your content. That, of course, will lead to the forfeiture of the opportunity to make any money from your adverts like referral-based and cost-per-click.

All said and done, the quality of your content is the single most contributing factor of the credibility of your blog, website, or business. Hence it is in your best interest to invest heavily in it if you ever hope to make any meaningful success!

Which one of the above 10 secrets to success from Spencer Mecham resonated most with you? Let us know your thoughts below!

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Success Advice

Success Isn’t Rocket Science, but There Is a Simple Equation

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success equation
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People all around the world are looking for the secret to success. There are countless answers out there: personal connections, wealth, good luck, positive mindset, hard work, determination, passion, and on and on.

Some of those things might be true for some people, but I don’t think success comes from just any one variable. I also don’t think there is a single tangible answer that can be replicated by the masses. It seems that the more we look for one, the more questions we tend to find.

What is the secret to success? Is it enough to be passionate and hardworking? Is it enough to have a positive mindset? What steps can we take to become more successful?

Well, if you have been pondering questions like these, look no further. I believe success comes from, not one variable, but a combination of variables, an equation if you will. I’m not talking about anything too complicated or complex, like rocket science. This is an equation so simple it practically solves itself:

(Intrinsic Motivation + Action) x Momentum = Success

“I’m not a math whiz! What does this mean?” Don’t worry, as my high school algebra teacher could attest, this isn’t real math, but I can assure you that it works very well. Allow me to explain each variable.

Intrinsic Motivation

Intrinsic motivation is your internal, innate reason for wanting to do something and it’s the vital first part of the formula for success. Without it, everything we try to do will most likely fail, but what is intrinsic motivation?

Let me ask you a question: what do you like to do in your free time? Do you volunteer because it feeds your soul to help others? Maybe you love doing puzzles because you love the feeling you get when you solve a problem? Do you go hiking because you love to connect with nature?

If no one were paying you, would you still volunteer, solve puzzles, or go hiking? Of course you would! You receive intrinsic rewards when you do those things, and therefore you have a strong, internal motivation to keep doing them.

Another way to look at this is to know your “why.” Your “why” is your deep-rooted reason for doing something. Simon Sinek talks about this a lot, and Tony Robbins says, “If you have a strong enough ‘why,’ you can do anything.” It’s a great concept, but there is another side to this coin.

Having a weak “why,” or no “why” at all, means that you have no intrinsic motivation to speak of. You’re practically a rocket ship with no rocket fuel. I don’t know about you, but I’ve never seen a rocket get too far without fuel.

To achieve success in any endeavor, you must start with your intrinsic motivation – you must start with why. Why do you want to achieve success in your life?

“Challenges are gifts that force us to search for a new center of gravity. Don’t fight them, just find a new way to stand.” – Oprah Winfrey

Action

Now that you know what motivates you and you have a strong “why,” you have to take action towards your dreams. Action is the second part of the formula for success because, without action, we wouldn’t get anywhere in life. We might have fuel in our tanks, but we still have to hit the launch button.

I see a lot of people who spend time learning, planning, learning some more, trying desperately to perfect their strategy before they start. But the reality is, you are going to discover the most valuable lessons along the way.

It is impossible to plan for every situation, so trying to do so only delays your success. Author Karen Lamb says, “A Year from Now You May Wish You Had Started Today” and that’s true. “Someday” is a common code for “never.”

Sure, jumping in without having everything figured out will cause you to run into the occasional obstacle or setback, but again, you can’t plan for every obstacle. If you have a strong enough “why,” you’ll overcome obstacles and press on.

So, whether you’re ready or not, you need to take action towards your goals to achieve success. The only way to achieve success is to start taking action and build momentum. What one thing can you do today to take action towards your goals?

Momentum

In my opinion, momentum is the most critical aspect in the formula for success and here’s why: Starting isn’t worth much if you keep quitting. Remember that rocket ship analogy from before? If not having a “why” is like not having any fuel, then starting and stopping is like using up all of your fuel only to land again immediately.

Building momentum, however, is like breaking free of the atmosphere and reaching space. Once there, the zero gravity keeps the rocket afloat, and the pilot only uses relatively small amounts of fuel to propel and steer the rocket through space.

I read an article from The Huffington Post and it said, “In 1967, Apollo mission to the moon, the Saturn V rocket’s needed over 500,000 gallons of fuel just to break free of the Earth’s atmosphere. The final stage of the trip only required 86,059 gallons of fuel. That means it took nearly 5.8 times as much effort to launch as it did to keep the momentum.”

So, the next time you think about quitting, remember how much energy and effort it took to get started in the beginning. Do you want to go through that again? Do you really want to waste that much energy when you could keep going?

Don’t quit! Instead, keep taking action towards your goals, day after day, month after month, and year after year. Doing this will help you create radical momentum in your life and in your goals.

“Momentum solves 80% of your problems.” – John C. Maxwell

So there you have it, the formula for success. It doesn’t matter what you’re trying to do – land on the moon, lose weight, start a business, run a marathon, save a million dollars – you have to know why you want to achieve success. You have to have fuel in the tank.

Once you know what’s propelling you forward, you have to take action every day and never quit. This will allow you to build an unstoppable momentum that will carry you to the success you seek.

It’s not a matter of if, it’s a matter of when. Success takes time. There are no shortcuts. There are no quick fixes. There are no overnight successes. To be successful, you have to intrinsic motivation for the long haul, and no matter what, you cannot quit taking action.

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The Power of Personal Reviews: How It Can Skyrocket Your Success in Life

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personal review
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Do you want to elevate your personal success? If so, do you know what the number one thing that’s keeping you away from that success? You could be doing everything right in terms of setting goals and going after them, and still not make progress if you’re not doing this.

The secret is personal reviews. As goal-getters, we’re conditioned to take action and work hard to make our goals happen. But if you’re not measuring the effectiveness of your actions, then the outcome may be no better than if you were running around in circles. In order to not be stuck in the same place, you have to be continuously adjusting your strategy.

The key is knowing exactly what to do differently in order to achieve your goals and accelerate your success. This is where personal reviews come in, because they answer the most important questions such as: What parts should you keep on doing? What parts should you do differently? What exactly happened last time that prevented you from reaching your goals? How can you get to your goals even faster the next time?. The victory path often isn’t linear, and reflecting on it will improve the process, which is the most important part for speeding up success.

According to Harvard Business Review, people were shown to be more productive and less burnout after thinking about and planning their day than those who didn’t. Studies cited in the same Harvard Business Review have also shown that employees in call centers who spent 15 minutes at the end of the day reflecting on the lessons learned performed 23% better after 10 days than those who did not reflect. If you work in an even more complex role, imagine the benefits you would gain from consistent reflections. Ready to take on your own review?

Here are the three parts of a personal review and how each part will help you achieve personal and professional success:

1. Get Clear On Where You Are to Make Better Decisions

It’s hard to get to your destination if you don’t know where you are right now. Luckily, personal reviews are similar to a GPS, where it can accurately pinpoint your place in life. By getting clear on your current situation, there are three main benefits that’ll contribute to your success.

One, it reaffirms your goals. As I often find working with clients doing their own personal sprints to success projects, goals can be easily forgotten without regular check-ins. Each personal review helps bring these goals to top of mind, and align all your actions so that each one will move the needle.

Two, it keeps you on track. Once you are clear on your goals, it’ll become much more obvious whether you are on your way to hit your target or if you have strayed off the path. This will help you focus more clearly, and save time from unnecessary distractions and course-corrections.

Three, it builds momentum. By regularly reviewing how things are going, you can celebrate the wins, and improve on areas that didn’t go well. After all, success comes from consistent action and making progress towards your goals.

“What you can measure, you can improve.”  – Peter Drucker

2. Discover the Roadblocks That Are Holding You Back

Now that you have a solid understanding of where you are at, it’s time to get down to the why. Why are you where you are currently, and how can you go even faster? The second part of personal reviews is where you’ll discover the golden nuggets of insights that you can use as your secret weapon.

Maybe you realized that you usually only get one or two important things done each day. Why is that? Is it because there are too many distractions? Or is it because your energy levels are low? And is there a filter you can set up to differentiate between what’s important and what’s not?

These are all incredible insights into the decision-making process and the factors that contribute to your success. If you stumbled, think about what parts you wouldn’t do again next time. If you achieved your goals, think about which parts you can repeat to succeed again. And as you collect more data points, the easier it’ll be to pinpoint how to 10x your productivity and results. And the more frequent you do reviews, the faster you’ll be able to progress. For example, if you conduct weekly reviews, you’ll be able to move four times as fast as someone who does monthly ones. Now, you can work smarter, instead of harder.

3. Fast Track Your Success Through Feedback Planning

Once you have the clear understanding of exactly where you are and what you need to do differently, you can use this feedback to make powerful changes to your plan. This is the last part of personal reviews – setting and prioritizing goals to accomplish by the next review.

These new goals will not be something that you’ve haphazardly put together, but rather it will be a combination of your insights and your vision of success. These reviews can be massively effective productivity tools and accountability structures that you can use to review the past and set in place the steps to take for the future.

For high potential professionals who do not conduct weekly reviews, one of the top reasons is that they either don’t understand the process, or can’t see the benefits. Now that you know how it works and the huge impact it can have, I invite you to take charge of your life, and face your goals and fears head-on.

“Every minute you spend in planning saves 10 minutes in execution; this gives you a 1,000 percent return on energy.” – Brian Tracy

After all, in order to stay a high performer and relevant, you must grow. And whether you want to become more focused, motivated or productive, personal reviews will carve out the path for you to get there and skyrocket your success.

How do you envision yourself accelerating through personal reviews? Leave a comment below!

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Success Advice

5 Surprising Ways Your Posture Impacts Your Success

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how your posture affects your success
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What makes some people successful while others flop, even with the same education, background, and job position? There is no one size fits all formula, but one thing that always stands out is a person’s posture and body language. The way in which you sit, stand, and even walk, tells people so much about you, and you don’t have to utter a word.

I’m a big movie buff, so if I reference a few scenes, you will understand why. Your posture not only tells people about you, but it can make you feel more powerful and confident in your own abilities. Wouldn’t you like to know what your posture is saying to others and how you can change it?

Here are 5 ways your posture impacts your success:

1. Posture is a Nonverbal Sign of Who You Are

Remember in Titanic, when Jack is waiting to have dinner with Rose. When he’s leaning against the staircase, what does his posture say to you? Gangster? Thief? Then Jack sees the distinguished (banker?) walk by. He’s impressed with his posture and manner of walking, which he tries to emulate.

This is a perfect example of the image you are projecting to others. What do you want your image to say to others? When you are in a business setting, you should always be aware of your posture, so you don’t end up leaning on the staircase like Jack.

2. Good Posture Empowers You

Your posture and other body language makes you feel more powerful and boosts confidence.  A study from Ohio State University found that those who sat up straight had more confidence in their own abilities and believed more strongly in positive statements they had written about themselves.

“A strong confident person can rule the room with knowledge, personal style, attitude and great posture.” – Cindy Ann Peterson

3. Your Posture is Vital to Your Health

Anyone who has spent time sitting in front of a computer screen will tell you that it can wreak havoc on your neck, back and shoulders. It’s true that our bodies were not designed to sit for the majority of the day, but when you add poor posture to the mix, you are asking for some serious pain.

You can only imagine what people will think if you take time off work because of back pain or neck pain. Of course, the alternative is to spend your time rubbing your neck, which won’t do much for your image or authority presence. Avoid these issues by practicing good posture!

4. Good Posture Helps You Perform Better

When your body is out of balance, that is to say, when you are hunched over that keyboard or your head is pushed forward when you are standing or walking, you can’t perform to your true potential. This is especially true if you end up with neck or back aches later on in your day because you are slouching. When you feel good, you look good, and you can perform like a champion!

5. Your Posture Affects How People See You

This should be fairly obvious to everyone. Have you ever seen a CEO slumped over their computer? Think of the movie Shawshank Redemption, when escaped prisoner Andy Dufresne sits in front of the bank executive to cash out his account. His posture screams confidence and authority in that scene. Imagine if he had been a quiet mouse, staring at his feet, with slumped over posture. Your posture can make a huge difference in how you are perceived.

“I listen better with earplugs in, so I can see what your body is really saying.” – Jarod Kintz

The Good Posture Problem

Whenever I counsel new employees, I always stress good posture and how important it is to every area of their lives. I see them sit up straight, pull back their shoulders, and sit back in their chair, only to find them slouched over their keyboard or phone a few minutes later.

Let’s face it, keeping good posture after years of neglect can seem like a lot of work and you’re right, it is. However, it only seems that way because we are unaccustomed to how it feels. We are also creatures of habit and slouching at your desk is probably a bad habit you learned many years ago. Habits were meant to be broken, friends, and it’s not as hard as you might think.

Tips for Practicing Good Posture

If you want to come across as Meryl Streep does in every scene where she is walking in The Devil Wears Prada (minus the arrogant attitude, of course), you should think about your posture every day.

You can try setting an alarm on a daily basis to check your posture at work or at home. Try to be mindful of the way you’re sitting, standing and sleeping, and avoid any unnatural positions. Ask friends and family to remind you to stop slouching, too!

Also, check your workstation and make sure nothing is triggering bad posture there. Is your computer screen at eye level? Is your chair comfortable? Make sure your office equipment isn’t negatively affecting your posture.

Finally, some people have great success with a yoga or Tai Chi class, which focus on building strength and flexibility in your postural muscles. If you’re interested, you might sign up to maximize your posture. Otherwise, you can also try a home morning posture routine with different stretches.

In the end, you have the power to change your posture! As your mother might say: sit up straight!

How do you practice having proper posture throughout your day? Share your thoughts below!

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