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Sleep cycles

Jun 08, 2018

Have you ever wondered why you wake up during the night and yet when the alarm goes of and you hit "snooze" you feel tired all day?

I did, and then recently I read some facts that helped to explain this. I learned that we have sleep cycles which last about 90 minutes and repeat several times throughout the night. Each cycle consists of a light sleep, followed by a deep sleep and then a dream state. The interesting thing is that there is also a sleep cycle alarm clock built into our brain. This puts us into a wake up phase ranging from 30-minutes to 2-hours before our individual sleep cycle has tracked our normal wake up time - fascinating right?

When you hit the snooze button and roll back over to sleep some more, you are actually resetting your sleep cycle and therefore your brain is telling your body that you have another 90 minutes of sleep to come. When you get up at the next alarm you will feel tired because your body is expecting to be asleep for another 80 minutes or so -...

Walk the Walk

Jun 07, 2018

Napoleon Hill wrote: Tell the world what you intend to do, but first show it.

The context around this statement in Think and Grow Rich was regarding not disclosing information about your ideas in case other people stole them before you could put them into action. I want to take it a stage further and relate it to the "Walk the walk, don't just talk the talk" concept.

Too many people talk about what they want to do or wish they could do and yet never take action. Later in life these same people will bemoan their "bad luck", or lack of a "lucky break" when the truth is, all they had to do was take action on their idea - in other words show the world what they intended to do instead of merely tell them about it.

This is a symptom of entitlement and wanting things to drop into our lap rather than being prepared to earn the right to something by working for it. Don't be one of those people. Take the bull by the horns and follow your dream with a passion and desire that will carry you...


Jun 06, 2018

"Just as ripples spread out when a single pebble is dropped into water, the actions of individuals can have far-reaching effects" - Dalai Lama.

I often hear people say that what they do has no effect, they are just one person so what difference does it make! This is far from the truth as the Dalai Lama states in his quote above.

There is a law of cause and effect which states that: for every effect there is a definite cause. We may not realize or be aware of the effect our actions have but it is also true that for every reaction there is an equal and opposite reaction.

I talked previously about change and how we should make small changes in order to instigate the big changes in life. This is also referring to the ripple effect where each of those small changes adds up and creates the big change. Ripples are happening all around us. If you get up 5 minutes late in the morning what happens? Your whole day is affected by that simple 5 minutes.

I encourage you to put the ripple effect...

Eyes, Ears, and Mouth

Jun 05, 2018

When I was in Sales, one of my Managers once told me: Your have 2 ears and 1mouth, use them in that proportion.

He was referring to the art of active listening and using that to understand what the customer needed rather than wanted. I have used this philosophy ever since, not just in the sales world, in everything that I do. Have I always been successful? No, but when I catch myself not doing this I remember those words and get back on track.

As I study the chapter on "Decisions" in Napoleon Hill's book, Think and Grow Rich, these words came back to me again. In this chapter Hill talks about how successful people have the habit of making decisions promptly and changing them slowly. He goes on to add to: "Let one of your first decisions be to keep a closed mouth and open eyes and ears".

Hill is suggesting that we should not let ourselves be influenced by others as, if we do so, we will have no desire of our own and, therefore, are less likely to be successful. Close friends and...

Small Changes

Jun 04, 2018

I think we can all agree that getting people to change, including ourselves, can be hard - right?

The fact remains that change is the one constant in our lives. Everything changes and, let's be fair, if has to if we want to keep improving. If things didn't change we would all be running around in loin cloths hunting for our food!

When faced with a major change the best technique that I have found is to make small changes first. These small changes add up to big changes over time and get people used to change.

The other, and most important thing, is to explain the "why" behind the change so that everyone can buy into it and understand the reasons. I find that when people see the bigger picture they are far more likely to embrace the change. 

People are resistant to change because it is taking them out of their comfort zone into an unknown world. Be sensitive to this and tell them why the change is necessary, what the big picture is, how it will benefit them (we are all...


Jun 03, 2018

When most people think of a brand their mind immediately goes to a product or business. However, we all brand ourselves and it is this perception that dictates how other people view us, in the same way as we think about products.

Think about it for a minute: Why do some of us like Coca Cola and others prefer Pepsi? It may be down to the taste but it is probably more related to our perception of the branding. When a celebrity gets into trouble their sponsors invariably start to drop them. Why? Because it could hurt their brand. It has affected that celebrities brand, which is why the sponsors want to drop them and the public polarize on social media.

We may not be celebrities but we all have our brand and this should be protected and nurtured so that we can achieve what we want from life. So what is your brand? Is it portraying you as you would want or does it need revising?



Jun 02, 2018

What is the thing that gives you the most sense of fulfillment?

Take some time to think about this, don't just go with the first thing that pops into your head. Once you have identified this one thing, ask yourself why it gives you fulfillment. What is it about it that makes you feel happy?

You may need to keep asking why, in fact it is suggested that you go 7 layers deep with the "why" question and eventually you will find out the true reason and meaning.

Now that you have identified your "why", what are you going to do with that information? You should be using that new found realization to make sure that you are doing more of what you love, and less of what you don't.

Sounds simple right? That is because the steps are, it is carrying them out that is more painful and difficult but anything worthwhile is uphill so be persistent!


Definite decisions

Jun 01, 2018

Let me start this blog post by asking you a question: What was the last major decision that you made?

We make decisions every day based on the choices that are presented to us but I am talking about a major decision that you made with a definite purpose to have an effect on your life.

I made one this week when I signed a contract to hold my first 2-day event on "Lessons On Leadership". I had been thinking about this for a short time and had researched the costs, options, and the interest from prospective attendees. I have a definite purpose as this is part of my plan to develop my business and mission: "To add value to other people so that they can become the best version of themselves".

A definite plan is essential in moving forward with purpose once a decision has been made and I have put that plan into action. Is it scary? Too right it is, but in a good way. I feel that I am taking control of my own life, I am influencing others to do the same, I am living my dream and you can...


May 31, 2018

What is an accomplishment?

I ask this question because of a conversation I had with my Mastermind group regarding the medals that I have hanging on my wall. These are all from runs that I had completed between September 2011 and April 2017. Some of them are 5k and they go right up to marathons.

My group were asking me to use these medals to tell a story of accomplishment and at the time I was saying that I didn't really feel they were because I didn't train a lot for them, I just completed the races. As I reflected on this I realized that I was being hard on myself. While it is true that I didn't have the desire and motivation to train for the races, I still finished them so the medals do represent accomplishments.

It got me thinking about desire and purpose, specifically how these are a required part of feeling good about what we are doing and accomplishing. If I had a desire to run, if it made me feel fulfilled, I believe that the medals would mean more to me. I have that desire...

Favorable Break

May 30, 2018

Many people go through life waiting for the "favorable break" that will lead to their success and fortune. In reality this is very, very, unlikely to happen. Any sustainable success does not come through a favorable break - even a lottery win can be wasted if you are not prepared to receive such wealth!

Le Bron James did not become, arguably, the best basketball player in the world through a favorable break or mere talent alone. I was listening to an interview with another Cleveland Cavalier player who was being asked what it was like to be on the same team as Le Bron. He said, and I paraphrase: When you turn up for training 15 minutes early he asks where have you been because you should have been there an hour ago. He continued to add that you know Le Bron had been there for two hours already!

It is this determination, persistence, and desire that sets Le Bron apart from the other players who have a similar level of talent. The same is true in all walks of life. If you want to be...