Achieving your goals with mental strength and conviction

a chess piece wearing a crown

Do you feel like you’re always getting in your way?

Or like there’s a brick wall stopping you from achieving what you set out to do? Like your own mental strength holding you back?

Have no fear—it may feel like an unsurpassable obstacle, but with the right kind of focus and determination, any wall can be toppled.

The journey toward mental strength isn’t easy; it takes courage and conviction. But we’re here to assure you that you will be astonished at how much potentially lay dormant beneath the surface!

Identifying the source of your mental blocks

We all experience mental blocks at some point, and it can be hard to stay motivated when we’re up against them.

But there is a path forward. The first step to becoming mentally stronger is to take the time to acknowledge the block and identify its source.

Look inwards and be honest with yourself about what’s happening in your mind and why. It’s okay if you don’t know the answer straightaway—what matters is that you start a dialog with yourself and explore what’s causing any mental blocks you may be facing.

Acknowledging these blocks allows you to become aware of them—and from awareness, comes growth. Once you have identified the source of your mental blocks, you can begin to develop coping mechanisms that help you reset yourself emotionally and mentally so that you can continue towards your goals with conviction and strength.

Developing skills to overcome challenges
woman meditating

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Mental strength is something that can be cultivated and reaffirmed daily so that when faced with an obstacle, you are ready to take it on head-on with self-assurance.

Practicing mindfulness and self-compassion can help build mental strength, which is key when faced with challenges. You can start by practicing simple breathing exercises or meditation each day.

Additionally, engaging in exercises such as visualization, physical activity, and challenging yourself will also help to strengthen your mental “muscles”.

Visualization works by picturing yourself succeeding in any challenging situation, while physical activity helps release tension built up from stress. Challenging yourself can mean anything from facing tasks that make you a bit uncomfortable or pushing yourself outside of your comfort zone regularly.

Constructing an action plan for success

It’s one thing to talk about having mental strength and conviction, but it’s another thing to put them into action.

If you want to achieve your goals, then you need to create an action plan that will help you continue adding small behaviors and habits that will eventually bring you closer to those objectives.

The best way to do this is by breaking down your goal into smaller parts. You can start with something like setting a timeline for when you want to complete each part and what steps you will take to do so. Doing this will give your goal structure and direction, while also allowing you the flexibility of adjusting it if necessary.

To further build mental strength, be sure to add in habits such as:

  • Scheduling regular check-ins with yourself so that progress can be tracked and failures can be addressed.
  • Creating positive affirmations related to your end goal so that it remains at the forefront of your mind.
  • Regularly visualizing yourself in a successful future state as motivation.
Learning to be resilient under pressure
man holding the back of his head with his hands

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It’s easy to give up when the going gets tough, but learning to be resilient under pressure is a key element of building mental strength.

Although it’s impossible to completely remove yourself from situations that lead to frustration, anxiety, and anger, you can learn how to respond more healthily by:

  • Acknowledging your feelings

Most people instinctively attempt to repress their negative thoughts and feelings when they arise.

However, suppressing these emotions isn’t healthy or productive in the long term. Acknowledge what you’re feeling and why—it’s alright to be upset if something isn’t going your way or if someone is being difficult—but don’t allow your past experiences or events to dictate your current state of mind.

  • Practicing new responses

You can use the knowledge you gain from acknowledging your feelings and experiences to practice new responses next time the same emotions arise.

This is the first step to building emotional, intellectual, and physical resilience—all of which are key components on your journey toward mental strength.

Sure, it’s not easy work—but it’s worth having faith that better days are ahead and that through perseverance and conviction, you will eventually reach your goals.

Building mental strength isn’t something that will happen overnight; it takes time, energy, and commitment to make it happen. Don’t think that you have to have superhuman strength of mind to succeed. Every journey begins with small steps. Believe in yourself and be confident that you can do it. Remember that there’s always a way to get where you want to be. With a strong focus on your goals, a plan in place, and your conviction to keep going, you can do anything you set your mind to.

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Is It Cheaper to Go Healthy in Singapore?

The rise of social media influencers in recent years made healthy living trendy again. Quinoa meals and Tracy Anderson-esque workouts are no longer limited to celebrities. From salad bars to cold-pressed juices, we are increasingly surrounded by healthy lifestyle options trying to get us to convert.

Before you embark on this significant lifestyle change, you need to understand the monetary costs and benefits of having a healthy lifestyle. When friends or co-workers tell me they do not eat healthily because it is more expensive, I get it! A simple salad can cost S$10 to S$20 if you are dining at a restaurant. In comparison, a hawker centre meal costs about S$5, while a fast-food set meal averages to S$6.

At a glance, it makes more financial sense to choose the less healthy options. However, spending a little more money on healthy, balanced meals goes a long way. For starters, eating healthy lowers the risks of being diagnosed with diet-related chronic diseases such as diabetes and high cholesterol. Moreover, numerous studies have shown that a healthy diet helps manage one’s mental health and stress.

On that note, let us discuss how much it costs to choose the healthier options in Singapore.

#1: HEALTHY EATING

The inconvenient truth of converting to a healthier lifestyle is – you’ll have to learn how to cook. Contrary to popular belief, eating healthy is not limited to boiled chicken breasts and eggs for the rest of your life. Eating healthy steers away from processed food, empty-calorie meals, and sugar-rich treats.

A 2021 article estimated the amount you will spend weekly when you make regular, semi-healthy, and healthy meals in Singapore. According to the article, a regular meal costs S$114.62, a semi-healthy meal costs S$129.65, and a healthy meal costs S$171.10. Based on these calculations, healthy meals cost S$56.48 more than the regular meals and S$41.45 more than the semi-healthy meals. Although the prices for produce and ingredients have increased today, this article gives us a taste of the differences between healthier and least healthier meals.

Eating healthy may not be a cure-all, but it can help you lower down the chance of getting diet-related illnesses. The additional costs of eating healthy meals per week sound like a better deal than dealing with the medical costs attached to diet-related illnesses.

#2: HEALTHY VICES

One of the first things that pops to mind when talking about lifestyle vices is smoking. A packet of cigarettes costs about S$13. If you consume one pack of cigarettes a day, that could take you back by S$195 per month. In a year, you will have spent about S$2,340. Isn’t that insane? Successfully kicking this harmful habit to the curb could potentially reward you with a holiday trip overseas.

Instead of subscribing to harmful vices, you can incorporate healthy vices into your lifestyle. Healthy vices include regular sun exposure (your source for Vitamin D), adequate sleep (at least 7 hours for adults), and getting massages (to help reduce the secretion of stress hormones).

#3: HEALTHY TRANSPORTATION

It is no secret that owning a car in Singapore comes with a hefty price tag. Apart from the petrol and parking, you must shell out money for its maintenance. For others, their additional transportation expenses include taking a cab or Grab on weekdays. If you are serious about getting in shape, then you can walk whenever possible.

If it’s too hot, you can take public transport for a portion of your journey and walk the rest of the way to work. Think of all the money you will be able to save and the pounds (lbs) you will lose if you can keep this going.

Image Credits: unsplash.com

Consistency is key in maintaining a healthier lifestyle. Do not assume that eating healthy meals for only two weeks will have positive effects to last a lifetime. In fact, if you take dramatic dietary changes frequently, you will be putting your body through unnecessary stress. Enjoy the health benefits of eating and living well by making consistent and conscious choices. Do not give up and stick to your plan!

Sources: 1, 2, & 3

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How to ask for a favor at work without making it awkward

woman asking for a favor at work

Yes, we know asking for favors can be awkward at times.

But sometimes the only way to get something done is to ask for help—and if you’re at work, that means asking a colleague.

Asking for a favor at work is like anything else: it takes practice, preparation, and confidence. If you learn the art of making the request, you can confidently ask for what you need without feeling embarrassed or like you’re imposing on someone else.

In this article, we will walk through everything you can do to make sure your favor requests are successful. We will talk about preparation and timing, making your request clear and concise, setting reasonable expectations of the outcome, and much more. Let’s get started!

Consider the timing

When it comes to asking for a favor at work, timing is everything.

If you catch your coworker at the wrong place at the wrong time, you risk potentially appearing impolite or aggressive.

It’s best to try and ask for favors when both of your schedules are clear and you each have enough time to discuss what it is that you need help with. This way, the person knows that your request isn’t intrusive and that you respect their time.

Choose your language wisely

It may seem simple, but the words you choose to explain your request have a significant impact. 

Start by explaining that you’re asking for a favor—this sets the expectation correctly. Then, explain why you think they are the best person to turn to for help, that is because they have specific skills or knowledge relevant to the task. Be sure to recognize what they bring to the table.

Finally, let them know how much time and effort it will take so they can decide if they are able and willing to do it. Once you explain which of their resources are needed, express your appreciation for their help in advance—this will show your respect and make them more likely to say yes.

Give something in return
giving someone a gift

Image Credits: japanesequizzes.com

Another way to make sure you don’t feel awkward when asking for a favor is to give something in return.

You don’t have to physically give something, and it could be as simple as offering to return the favor. Your colleague will appreciate that you are willing to reciprocate the help they are giving you.

But if you can, expressing your gratitude is one of the best ways to show appreciation after they help you out. Offering up a thank-you note or treat can go a long way in making the favor-asking process comfortable for everyone involved.

It doesn’t need to be expensive either—even a small snack or chocolate bar can do the trick! But if you’re asking for a particularly big favor, it doesn’t hurt to offer up a sizeable type of “compensation.”

Have a clear direction

Asking someone for help is great, but you don’t want your request to be open-ended.

Having a well-defined goal will help set expectations and alleviate any confusion between you and the person you are asking for assistance.

Here are a few tips:

  • Be direct and concise with your ask. Explain what it is you need help with, what the timeline is, and any special instructions that may be involved in the task.
  • Come prepared with written instructions if needed. Make it easy for your coworkers to understand what exactly they need to do and how they can go about doing it with things in black and white.
  • Anticipate potential problems that may arise when asking for the favor, so you have a plan of action in case something doesn’t go as expected.
Know when to give up
colleagues talking behind a glass door

Image Credits: msn.com

As we come to a close, know that there comes a time when you should give up and move on.

If your colleague has already told you no, don’t keep pushing it—there must be a reason why they said no, and pressuring them more won’t get them to change their mind anytime soon.

Nobody likes an annoying pest. Sometimes even if you’re as polite and professional as possible while asking for a favor, things may not work out the way it was expected.

That’s why it’s wise to acknowledge that the other person might not be able to give what was asked for. Just thank them for their consideration and apologize if necessary. This will keep things from turning sour and leave things on a positive note.

Asking for a favor can be an intimidating proposition, especially when it’s at work. Building strong relationships with your colleagues is key and being respectful and thoughtful when asking for a favor will go a long way. If a favor is denied, thank the person for their time and consideration. There may still be other ways to get what you want, such as finding a different person to ask, or approaching the task differently. With practice and patience, asking for a favor at work can become less intimidating and more efficient.

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Supercharge your goal achievement by vocalizing

a man talking to himself

You may be wondering what on earth vocalizing has to do with goal achievement.

Plenty, as it turns out. In this article, allow us to show you how vocalizing your goals can help you achieve them faster and (much) easier.

Why vocalizing your goals is important

When you tell other people about your goals, you’re also putting them into the universe.

And that’s a good thing because the more people know about your goal, the greater the chance of it coming true.

But there’s more to it than just telling other people. When you vocalize your goals, you’re also putting them into your head. You’re making them more real, and that increased level of reality can help make them happen.

The power of speaking your goal out loud

When you don’t believe something, it’s hard to make it happen.

But when you speak your goal out loud, you’re putting yourself in a better position to achieve it. That’s because saying your goal out loud activates the power of belief.

It’s one thing to read about achieving your dreams or writing them down in a journal, but it’s another thing entirely to vocalize them. And when you do, you’re not only committing yourself to them but also giving yourself the opportunity to be held accountable.

In addition to activating the power of belief, speaking your goal out loud can also help to motivate and focus you on tasks. It creates a sense of urgency and purpose that can help you push through any challenges or setbacks along the way.

Writing down your goals and reading them out loud
a person journaling

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What you focus on expands.

This is true when it comes to goal achievement. The more you focus on your goals and the actions you need to take to achieve them, the more likely you are to reach them.

But it’s not just about focusing on your goals. You also need to get rid of any limiting beliefs that might be holding you back. Verbal affirmations can help with that too.

How to make vocalizing a part of your goal-setting process

Would you like to learn how to make vocalizing part of your goal-setting process?

Firstly, make sure that before you start, you are in the right frame of mind. That means being positive and believing that you can achieve your goals.

We can’t stress this enough: write out your goals and then read them out loud with conviction. You will be surprised at how much that helps to reaffirm what it is that you want to achieve and how strong it will make your intentions.

Another great way to vocalize your goals is by setting aside time each day to state them aloud. Additionally, declaring the steps that you will take that day towards achieving what it is that you want will help keep you motivated and drive progress, even if it’s just 1%.

Vocalizing your goals can also help develop healthy mental habits for goal achievement. Not only does it keep things top-of-mind, but it also amplifies positive thinking which can help increase motivation and productivity levels. So why wait? Start vocalizing today and supercharge your goal achievement!

You don’t have to be an authority figure to get the benefits of vocalizing your goals. You can start small, by vocalizing your objectives for the week or the month. As you continue to vocalize your plans, you will start to see a change in your mindset and in your ability to achieve whatever you set your mind to. And the best thing of it all? You can start right where you are—now!

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The essential elements of finding a business partner

two men shaking hands

So you’ve decided to start your own business?

Well, don’t rejoice too early. You will probably need to start finding the right business partner(s). There are also a few essential elements to keep in mind when searching for the ideal person.

How to find the right person for your business

Before you start your search for a business partner, assess your strengths and weaknesses. This way, you can find a partner who is complementary to your skillset.

Trust is also a factor when choosing a business partner. This person will be working with you closely, day in and day out, so make sure that you can count on them implicitly. Do they have the same values as you? Can you see yourself working with them for the long haul?

Criteria for choosing a business partner

Consider the following three criteria:

  • Find someone with knowledge of your industry.

This person will help you navigate the waters and make sure you don’t make any rookie mistakes.

  • Find someone with a skill set that complements your own.

This is someone who can help you take your business venture to the next level. If you’re not great with numbers, for example, it would be helpful to find a partner with financial expertise.

  • Ensure that you and your partner share the same goals and values.

This is the foundation of any successful business partnership. If you can’t see eye-to-eye on the big things, your partnership is doomed to fail.

The benefits of partnerships
female colleagues discussing work over coffee

Image Credits: bbc.com

A good business partner can lighten your workload and help you achieve your goals.

They can also fill in the gaps of your weaknesses and help you grow as a business owner. 

However, finding the right partner is essential—you don’t want to end up with someone who’s going to hold you back or drag you down.

Steps for forming a successful partnership

Start with a frank discussion about both of your backgrounds, skillsets, and how previous experiences can be leveraged towards your new venture.

You should also discuss your long-term goals and vision for the future of the business. This will help you in creating a co-owner agreement that outlines each partner’s roles and responsibilities, as well as what would happen in the event of a disagreement or one partner wanting to move on.

It should also cover who gets what percentage of profits, who has decision-making power in which areas of the business, etc. Having this agreement in place from day one will make sure that expectations between each partner are set from the get-go.

When you’re looking for a business partner, keep in mind the things that are essential to you. Do you need someone with a lot of experience in the industry you’re working in? Or do you need someone with a lot of business experience? Think about the qualities you need in a business partner and start your search by targeting those people. Use your network to find people who might be a good fit and reach out to them. The more people you talk to, the more likely you are to find the right partner for your business.

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