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10 Benefits of Becoming an Early Riser

Daniel Ngari — Thu, 07 Oct 2010 08:39:37 +0000

“The moment when you first wake up in the morning is the most wonderful of the twenty-four hours. No matter how weary or dreary you may feel, you possess the certainty that, during the day that lies before you, absolutely anything may happen. And the fact that it practically always doesn’t, matters not a jot. The possibility is always there.” – Monica Baldwin

“Early to bed and early to rise makes a man healthy, wealthy and wise”– Ben Franklin.

Recently, reader Rob asked me about my habit of waking at 4:30 a.m. each day, and asked me to write about the health benefits of rising early, which I thought was an excellent question. Unfortunately, there are none, that I know of.

However, there are a ton of other great benefits.

Now, let me first say that if you are a night owl, and that works for you, I think that’s great. There’s no reason to change, especially if you’re happy with it. But for me, switching from being a night owl to an early riser (and yes, it is possible) has been a godsend. It has helped me in so many ways that I’d never go back. Here are just a few:

Greet the day. I love being able to get up, and greet a wonderful new day. I suggest creating a morning ritual that includes saying thanks for your blessings. I’m inspired by the Dalai Lama, who said, ” Everyday, think as you wake up, ‘today I am fortunate to have woken up, I am alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others, to achieve enlightenment for the benefit of all beings, I am going to have kind thoughts towards others, I am not going to get angry or think badly about others, I am going to benefit others as much as I can.’
Amazing start. I used to start my day by jumping out of bed, late as usual, and rushing to get myself and the kids ready, and rushing to drop them to school and come in to work late. I would walk into work, looking rumpled and barely awake, grumpy and behind everyone else. Not a great start to your day. Now, I have a renewing morning ritual, I’ve gotten so much done before 8 a.m., my kids are early and so am I, and by the time everyone else gets in to work, I’ve already gotten a head start. There is no better way to start off your day than to wake early, in my experience.
Quietude. No kids yelling, no babies crying, no soccer balls, no cars, no television noise. The early morning hours are so peaceful, so quiet. It’s my favorite time of day. I truly enjoy that time of peace, that time to myself, when I can think, when I can read, when I can breathe.
Sunrise. People who wake late miss one of the greatest feats of nature, repeated in full stereovision each and every day — the rise of the sun. I love how the day slowly gets brighter, when the midnight blue turns to lighter blue, when the brilliant colors start to seep into the sky, when nature is painted in incredible colors. I like doing my early morning run during this time, and I look up at the sky as I run and say to the world, “What a glorious day!” Really. I really do that. Corny, I know.
Breakfast. Rise early and you actually have time for breakfast. I’m told it’s one of the most important meals of the day. Without breakfast, your body is running on fumes until you are so hungry at lunchtime that you eat whatever unhealthy thing you can find. The fattier and sugarier, the betterier. But eat breakfast, and you are sated until later. Plus, eating breakfast while reading my book and drinking my coffee in the quiet of the morning is eminently more enjoyable than scarfing something down on the way to work, or at your desk.
Exercise. There are other times to exercise besides the early morning, of course, but I’ve found that while exercising right after work is also very enjoyable, it’s also liable to be canceled because of other things that come up. Morning exercise is virtually never canceled.
Productivity. Mornings, for me at least, are the most productive time of day. I like to do some writing in the morning, when there are no distractions, before I check my email or blog stats. I get so much more done by starting on my work in the morning. Then, when evening rolls around, I have no work that I need to do, and I can spend it with family.
Goal time. Got goals? Well, you should. And there’s no better time to review them and plan for them and do your goal tasks than first thing. You should have one goal that you want to accomplish this week. And every morning, you should decide what one thing you can do today to move yourself further towards that goal. And then, if possible, do that first thing in the morning.
Commute. No one likes rush-hour traffic, except for Big Oil. Commute early, and the traffic is much lighter, and you get to work faster, and thus save yourself more time. Or better yet, commute by bike. (Or even better yet, work from home.)
Appointments. It’s much easier to make those early appointments on time if you get up early. Showing up late for those appointments is a bad signal to the person you’re meeting. Showing up early will impress them. Plus, you get time to prepare.

How to Become an Early Riser

Don’t make drastic changes. Start slowly, by waking just 15-30 minutes earlier than usual. Get used to this for a few days. Then cut back another 15 minutes. Do this gradually until you get to your goal time.
Allow yourself to sleep earlier. You might be used to staying up late, perhaps watching TV or surfing the Internet. But if you continue this habit, while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start over. I suggest going to bed earlier, even if you don’t think you’ll sleep, and read while in bed. If you’re really tired, you just might fall asleep much sooner than you think.
Put your alarm clock far from you bed. If it’s right next to your bed, you’ll shut it off or hit snooze. Never hit snooze. If it’s far from your bed, you have to get up out of bed to shut it off. By then, you’re up. Now you just have to stay up.
Go out of the bedroom as soon as you shut off the alarm. Don’t allow yourself to rationalize going back to bed. Just force yourself to go out of the room. My habit is to stumble into the bathroom and go pee. By the time I’ve done that, and flushed the toilet and washed my hands and looked at my ugly mug in the mirror, I’m awake enough to face the day.
Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
Have a good reason. Set something to do early in the morning that’s important. This reason will motivate you to get up. I like to write in the morning, so that’s my reason. Also, when I’m done with that, I like to read all of your comments!
Make waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.
Take advantage of all that extra time. Don’t wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! I like to use that time to get a head start on preparing my kids’ lunches, on planning for the rest of the day (when I set my MITs), on exercising or meditating, and on reading. By the time 6:30 rolls around, I’ve done more than many people do the entire day.

Post written by Leo Babauta.

What If 2010 Was Your Last Year on Earth?

Daniel Ngari — Mon, 25 Jan 2010 15:46:27 +0000

What would you do if you only had six more months to live? Who would you call more often? How would you spend your free time? How would you spend your money?

Someone once said, “Given a long enough timeline, we shall all be dead”. Life is so temporary. We are on earth for a season, yet for a reason. Why are you here? Have you found your mission yet? Have you found your calling yet? What would your legacy be if you took your last breath tonight?

I always fantasized about dying young when I was younger. I listened to Tupac and Biggie Smalls as they sang about their impending deaths. But death no longer excites me. I don’t get the same kick nowadays when I write my own obituary. Unfortunately, my death is just around the corner.

Knowing that I am only mortal helps me focus on the important things in life. I know I can be re-called to my maker anytime now so I have to make every moment count. Am I freaking you out?

Imagine the shock that Nelson Mandela must have had in 2001 when CNN pre-maturely (wrongly) published his pre-written obituary. CNN pulled down the webpage in 20 minutes but the damage had already been done.

Nelson Mandela was neither the first nor the last person to be pre-maturely declared dead. When Mark Twain was wrongly reported to be dead, this is what he famously said: “The report of my death has been grossly exaggerated”.

I know this a gloomy way to start the year, but stay with me.

When setting your 2010 resolutions (if you have not already done so), please keep in mind that you are only here for a season. Align your resolutions with your true mission in life.

If you found out that you were terminally ill, would you spend more time at the pub? Would you spend more time with your family? Would you travel the world? Would you try to make more money? What would you really do?

Find out what really matters and only do that. Your time is limited.

The Power of Thoughts and Wealth Creation

Daniel Ngari — Wed, 24 Jun 2009 23:23:24 +0000

We live in a thinking universe. Thoughts are the only way to produce wealth from the formless substance that exists in the universe. Everything you see around you is a thought. The formless stuff becomes physical upon thoughts. You become what you think about.

Man can form things in his thought, and, by impressing his thought upon formless substance, can cause the thing he thinks about to be created.

Chapter 4 – The First Principle in The Science of Getting Rich

THOUGHT is the only power which can produce tangible riches from the Formless Substance. The stuff from which all things are made is a substance which thinks, and a thought of form in this substance produces the form.

Original Substance moves according to its thoughts; every form and process you see in nature is the visible expression of a thought in Original Substance. As the Formless Stuff thinks of a form, it takes that form; as it thinks of a motion, it makes that motion. That is the way all things were created. We live in a thought world, which is part of a thought universe. The thought of a moving universe extended throughout Formless Substance, and the Thinking Stuff moving according to that thought, took the form of systems of planets, and maintains that form. Thinking Substance takes the form of its thought, and moves according to the thought. Holding the idea of a circling system of suns and worlds, it takes the form of these bodies, and moves them as it thinks. Thinking the form of a slow-growing oak tree, it moves accordingly, and produces the tree, though centuries may be required to do the work. In creating, the Formless seems to move according to the lines of motion it has established; the thought of an oak tree does not cause the instant formation of a full-grown tree, but it does start in motion the forces which will produce the tree, along established lines of growth.

Every thought of form, held in thinking Substance, causes the creation of the form, but always, or at least generally, along lines of growth and action already established.

The thought of a house of a certain construction, if it were impressed upon Formless Substance, might not cause the instant formation, of the house; but it would cause the turning of creative energies already working in trade and commerce into such channels as to result in the speedy building of the house. And if there were no existing channels through which the creative energy could work, then the house would be formed directly from primal substance, without waiting for the slow processes of the organic and inorganic world.

No thought of form can be impressed upon Original Substance without causing the creation of the form.

Man is a thinking center, and can originate thought. All the forms that man fashions with his hands must first exist in his thought; he cannot shape a thing until he has thought that thing. And so far man has confined his efforts wholly to the work of his hands; he has applied manual labor to the world of forms, seeking to change or modify those already existing. He has never thought of trying to cause the creation of new forms by impressing his thoughts upon Formless Substance.

When man has a thought-form, he takes material from the forms of nature, and makes an image of the form which is in his mind. He has, so far, made little or no effort to co-operate with Formless Intelligence; to work “with the Father.” He has not dreamed that he can “do what he seeth the Father doing.” Man reshapes and modifies existing forms by manual labor; he has given no attention to the question whether he may not produce things from Formless Substance by communicating his thoughts to it. We propose to prove that he may do so; to prove that any man or woman may do so, and to show how. As our first step, we must lay down three fundamental propositions.

First, we assert that there is one original formless stuff, or substance, from which all things are made. All the seemingly many elements are but different presentations of one element; all the many forms found in organic and inorganic nature are but different shapes, made from the same stuff. And this stuff is thinking stuff; a thought held in it produces the form of the thought. Thought, in thinking substance, produces shapes. Man is a thinking center, capable of original thought; if man can communicate his thought to original thinking substance, he can cause the creation, or formation, of the thing he thinks about. To summarize this:-

There is a thinking stuff from which all things are made, and which, in its original state, permeates, penetrates, and fills the interspaces of the universe.

A thought, in this substance, Produces the thing that is imaged by the thought.

Man can form things in his thought, and, by impressing his thought upon formless substance, can cause the thing he thinks about to be created.

It may be asked if I can prove these statements; and without going into details, I answer that I can do so, both by logic and experience.

Reasoning back from the phenomena of form and thought, I come to one original thinking substance; and reasoning forward from this thinking substance, I come to man’s power to cause the formation of the thing he thinks about.

And by experiment, I find the reasoning true; and this is my strongest proof.

If one man who reads this book gets rich by doing what it tells him to do, that is evidence in support of my claim; but if every man who does what it tells him to do gets rich, that is positive proof until some one goes through the process and fails. The theory is true until the process fails; and this process will not fail, for every man who does exactly what this book tells him to do will get rich.

I have said that men get rich by doing things in a Certain Way; and in order to do so, men must become able to think in a certain way.

A man’s way of doing things is the direct result of the way he thinks about things.

To do things in a way you want to do them, you will have to acquire the ability to think the way you want to think; this is the first step toward getting rich.

To think what you want to think is to think TRUTH, regardless of appearances.

Every man has the natural and inherent power to think what he wants to think, but it requires far more effort to do so than it does to think the thoughts which are suggested by appearances. To think according to appearance is easy; to think truth regardless of appearances is laborious, and requires the expenditure of more power than any other work man is called upon to perform.

There is no labor from which most people shrink as they do from that of sustained and consecutive thought; it is the hardest work in the world. This is especially true when truth is contrary to appearances. Every appearance in the visible world tends to produce a corresponding form in the mind which observes it; and this can only be prevented by holding the thought of the TRUTH.

To look upon the appearance of disease will produce the form of disease in your own mind, and ultimately in your body, unless you hold the thought of the truth, which is that there is no disease; it is only an appearance, and the reality is health.

To look upon the appearances of poverty will produce corresponding forms in your own mind, unless you hold to the truth that there is no poverty; there is only abundance.

To think health when surrounded by the appearances of disease, or to think riches when in the midst of appearances of poverty, requires power; but he who acquires this power becomes a MASTER MIND. He can conquer fate; he can have what he wants.

This power can only be acquired by getting hold of the basic fact which is behind all appearances; and that fact is that there is one Thinking Substance, from which and by which all things are made.

Then we must grasp the truth that every thought held in this substance becomes a form, and that man can so impress his thoughts upon it as to cause them to take form and become visible things.

When we realize this, we lose all doubt and fear, for we know that we can create what we want to create; we can get what we want to have, and can become what we want to be. As a first step toward getting rich, you must believe the three fundamental statements given previously in this chapter; and in order to emphasize them. I repeat them here:-

There is a thinking stuff from which all things are made, and which, in its original state, permeates, penetrates, and fills the interspaces of the universe.

A thought, in this substance, Produces the thing that is imaged by the thought.

Man can form things in his thought, and, by impressing his thought upon formless substance, can cause the thing he thinks about to be created.

You must lay aside all other concepts of the universe than this monistic one; and you must dwell upon this until it is fixed in your mind, and has become your habitual thought. Read these creed statements over and over again; fix every word upon your memory, and meditate upon them until you firmly believe what they say. If a doubt comes to you, cast it aside as a sin. Do not listen to arguments against this idea; do not go to churches or lectures where a contrary concept of things is taught or preached. Do not read magazines or books which teach a different idea; if you get mixed up in your faith, all your efforts will be in vain.

Do not ask why these things are true, nor speculate as to how they can be true; simply take them on trust.

The science of getting rich begins with the absolute acceptance of this faith.

Discussion

I would love to hear you ideas and opinion on the power of thoughts in wealth creation. Your comments are highly appreciated.

How to Tune Your Mind to become Rich

Daniel Ngari — Tue, 23 Jun 2009 23:49:42 +0000

Money is the exchange of value. The more value you give, the more money you get. Does anyone have a monopoly on value creation and distribution? I don’t think so. Is there an opportunity for you to provide value to others today? Is there an opportunity for you to get rich through providing exceptional value to others?

Your becoming rich does not mean taking from someone else. We live in an abundant universe. There is enough for each of us. Not even your enemies can keep opportunities from you.

If one door is shut, a million others will open. This is especially true in our current interconnected world. You can access markets in North America even if you are in Africa. You can provide a service to people in Canada even if you are in Brazil.

Secondly, opportunities are all in the mind. Thoughts are things. You become what you think about. If you want to be rich, you must know exactly what you want and ask our abundant universe for it. Visualize exactly what you want and be open to receive it. Do not blame others for locking you out of opportunities. Do not sabotage yourself through self limiting beliefs. Believe that you can and go for it.

Chapter 3 – Is Opportunity Monopolized?

NO man is kept poor because opportunity has been taken away from him; because other people have monopolized the wealth, and have put a fence around it. You may be shut off from engaging in business in certain lines, but there are other channels open to you. Probably it would be hard for you to get control of any of the great railroad systems; that field is pretty well monopolized. But the electric railway business is still in its infancy, and offers plenty of scope for enterprise; and it will be but a very few years until traffic and transportation through the air will become a great industry, and in all its branches will give employment to hundreds of thousands, and perhaps to millions, of people. Why not turn your attention to the development of aerial transportation, instead of competing with J.J. Hill and others for a chance in the steam railway world?

It is quite true that if you are a workman in the employ of the steel trust you have very little chance of becoming the owner of the plant in which you work; but it is also true that if you will commence to act in a Certain Way, you can soon leave the employ of the steel trust; you can buy a farm of from ten to forty acres, and engage in business as a producer of foodstuffs. There is great opportunity at this time for men who will live upon small tracts of land and cultivate the same intensively; such men will certainly get rich. You may say that it is impossible for you to get the land, but I am going to prove to you that it is not impossible, and that you can certainly get a farm if you will go to work in a Certain Way.

At different periods the tide of opportunity sets in different directions, according to the needs of the whole, and the particular stage of social evolution which has been reached. At present, in America, it is setting toward agriculture and the allied industries and professions. To-day, opportunity is open before the factory worker in his line. It is open before the business man who supplies the farmer more than before the one who supplies the factory worker; and before the professional man who waits upon the farmer more than before the one who serves the working class.

There is abundance of opportunity for the man who will go with the tide, instead of trying to swim against it.

So the factory workers, either as individuals or as a class, are not deprived of opportunity. The workers are not being “kept down” by their masters; they are not being “ground” by the trusts and combinations of capital. As a class, they are where they are because they do not do things in a Certain Way. If the workers of America chose to do so, they could follow the example of their brothers in Belgium and other countries, and establish great department stores and co-operative industries; they could elect men of their own class to office, and pass laws favoring the development of such co-operative industries; and in a few years they could take peaceable possession of the industrial field.

The working class may become the master class whenever they will begin to do things in a Certain Way; the law of wealth is the same for them as it is for all others. This they must learn; and they will remain where they are as long as they continue to do as they do. The individual worker, however, is not held down by the ignorance or the mental slothfulness of his class; he can follow the tide of opportunity to riches, and this book will tell him how.

No one is kept in poverty by a shortness in the supply of riches; there is more than enough for all. A palace as large as the capitol at Washington might be built for every family on earth from the building material in the United States alone; and under intensive cultivation, this country would produce wool, cotton, linen, and silk enough to cloth each person in the world finer than Solomon was arrayed in all his glory; together with food enough to feed them all luxuriously.

The visible supply is practically inexhaustible; and the invisible supply really is inexhaustible.

Everything you see on earth is made from one original substance, out of which all things proceed.

New Forms are constantly being made, and older ones are dissolving; but all are shapes assumed by One Thing.

There is no limit to the supply of Formless Stuff, or Original Substance. The universe is made out of it; but it was not all used in making the universe. The spaces in, through, and between the forms of the visible universe are permeated and filled with the Original Substance; with the formless Stuff; with the raw material of all things. Ten thousand times as much as has been made might still be made, and even then we should not have exhausted the supply of universal raw material.

No man, therefore, is poor because nature is poor, or because there is not enough to go around.

Nature is an inexhaustible storehouse of riches; the supply will never run short. Original Substance is alive with creative energy, and is constantly producing more forms. When the supply of building material is exhausted, more will be produced; when the soil is exhausted so that food stuffs and materials for clothing will no longer grow upon it, it will be renewed or more soil will be made. When all the gold and silver has been dug from the earth, if man is still in such a stage of social development that he needs gold and silver, more will produced from the Formless. The Formless Stuff responds to the needs of man; it will not let him be without any good thing.

This is true of man collectively; the race as a whole is always abundantly rich, and if individuals are poor, it is because they do not follow the Certain Way of doing things which makes the individual man rich.

The Formless Stuff is intelligent; it is stuff which thinks. It is alive, and is always impelled toward more life.

It is the natural and inherent impulse of life to seek to live more; it is the nature of intelligence to enlarge itself, and of consciousness to seek to extend its boundaries and find fuller expression. The universe of forms has been made by Formless Living Substance, throwing itself into form in order to express itself more fully.

The universe is a great Living Presence, always moving inherently toward more life and fuller functioning.

Nature is formed for the advancement of life; its impelling motive is the increase of life. For this cause, everything which can possibly minister to life is bountifully provided; there can be no lack unless God is to contradict himself and nullify his own works.

You are not kept poor by lack in the supply of riches; it is a fact which I shall demonstrate a little farther on that even the resources of the Formless Supply are at the command of the man or woman who will act and think in a Certain Way.

About

The Get Rich Series is based on The Science of Getting Rich. It is a classic book by Wallace D. Wattles. It is a practical manual intended for the men and women whose most pressing need is for money; who wish to get rich first, and philosophize afterward.

Discussion

I would love to hear from you on how one can tune himself or herself for riches. How do we condition our minds for success? How do we let unlimited wealth flow into our lives from the abundant universe? Your insights, thoughts and ideas are most welcome.

10% of Your Actions Define 90% of Personal Brand

Daniel Ngari — Thu, 04 Jun 2009 05:09:10 +0000

Transform your personal brand by identifying the key 10% of your actions and habits that shape people’s perception of you. Obsess about that 10%. Make positive changes. Laser target your efforts.

Read the above paragraph again. This is my shortest blog post ever, and the most important, atleast in the personal branding series.

13 Personal Branding Mistakes

Daniel Ngari — Tue, 02 Jun 2009 18:49:03 +0000

There is a right way for building a personal brand, and there is a wrong way. Watch out for the following traps on the wrong road to personal branding. Today we look at how to avoid the common mistakes in personal branding efforts.

1 – Insularity

Insularity is the state of being isolated or detached. It means being lost in your own little world; not paying attention to what others are doing. You are part of a dynamic world; you cannot afford to ignore what is happening in the world around you.

Learn from others who are better than you. Learn to avoid the mistakes of others too. As a blogger, I cannot afford to be insular. I have to constantly understand the environment within which I work. My readers visit other sites and blogs too. That is the reality. I have to constantly visit those blogs too to know what is out there.

2 – Inconsistency

Powerful brands are consistent. Coke tastes the same world over. McDonalds Restaurants have the same quality of service (with minor localization options) worldwide.

Avoid the temptation to flip from one extreme to another. Be consistent in the message you send to the world through your words, appearance or actions.

For this blog to become a powerful brand, I have to stay on course with my stated mission of inspiring you to be the best you can be. I cannot suddenly start writing about politics or pornography and expect to retain my audience and brand image.

3 – Ambiguity

Powerful brands are specific in what they bring to the table. The clearer you are about what your brand is about, the more powerful it will be. Be clear about the message you send to others about your personal brand. If you cannot describe your personal brand in a few words, others won’t be able to either.

4 – Ignorance

Ignorance is not a valid defense in a court of law. Neither is it a valid defense in the court of public opinion. Find all you need to find about personal branding. The more actionable information you have, the more likely you are to build a strong brand.

Be aware of your online reputation. What you post on the internet is never really deleted. It can come back to haunt you in 20 years when you are running for president. Be aware of what others are saying about you online by using web monitoring tools such as Google Alerts.

5 – Stagnation

You may read a personal development book or blog and feel really pumped up to make positive changes in your life. For a few days you may step up your game and make some changes. Then you stop. You are not alone. Many people get a spike of motivation and inspiration then stagnate. Stagnation is a personal brand killer.

In a dynamic society that we live in, you should seek to constantly improve your personal brand. If you are a regular reader of this blog, you may have heard me talk about Kaizen. Kaizen is a Japanese management philosophy that can be applied to many aspects of life. It means making small continuous improvements instead of stagnating.

6 – Self Limiting Beliefs

You can only achieve as much as you think you can. You will face external obstacles in your personal branding efforts. Do not add to the obstacles through your own self limiting beliefs.

Believe that you are capable of building a powerful personal brand. It does not matter if you are black or white, young or old. It does not matter if you have a degree or not, or whether you are charismatic or not. You can always find an angle that suits you and exploit it with good effect.

7 – Asking the Wrong Question

The kind of questions you ask yourself will determine the kind of answers you get. Ask questions such as “How can I be a more valuable member of my team?” or “How can I achieve financial freedom?”

Ask empowering questions instead of questions that create self doubt. If you keep asking yourself the same questions, you will get the same answers you have always got. If you want to get different results, step back from your situation and ask different questions.

8 – Expecting Instant Results

Many people want to be overnight millionaires. They want to have instant personal brands. It does not quite work that way. Instead, find something that you love and stick with it for the long haul.

Overnight success may take 15 years of preparation. Building a good reputation, a business, a career, a relationship takes time. Be prepared to put in the hard work for extended period of time. Many people expect instant results. Differentiate yourself by setting yourself up for the long haul. Strive to be a long distance runner not a sprinter when it comes to personal branding.

9 – Lack of Preparation

90 minutes of an elite soccer game is preceded by thousands of hours of preparation. 90 minutes of a movie is preceded by thousands of hours of footage. Be prepared to put in the hours required to build a personal brand. Prepare meticulously for the crowning moment of your personal brand.

10 – Lack of a Story

Every powerful personal brand has a back story that is repeated over and over. What is your story?

Bill Gates story says that he was a smart kid in school who reluctantly gave up college education to pursue his software empire dream. Barack Obama made sure he told his back story over and over before he ran for president. He even wrote a book called “Dreams of My Father” to tell his back story. Almost every voter knew Obama’s roots before they cast their ballots. It was not accidental; it was all part of personal branding.

11 – Impulse Branding

It may be OK to impulsively buy gum at a supermarket checkout but it is not OK to impulsively build your personal brand. Think through the kind of personal brand you want to create. Exercise due diligence; Do not blindly copy others. Chart your own path.

12 – Part-time Personal Branding

Be vigilant about protecting your personal brand even when nobody is watching. Make personal branding a full-time job. Doing the right thing only when others are watching is a surefire way to court personal branding disasters.

13 – First Impressions Disasters

You do not need a second chance to make a first impression. The kind of first impression you make can last a life time. It is almost impossible to change disastrous first impressions. Pay extra attention every time you have to make a first impression. Bad first impressions leave a permanent stain on an otherwise bright personal brand.

Summary

We have explored common mistakes that pave the road to bad personal branding. We have also looked at how to avoid those mistakes.

I would love to hear your comments on what other mistakes stand in the way of personal branding and how they can be avoided. Your comments are most welcome.

Guilt and her Emotional Cousins

Daniel Ngari — Tue, 07 Apr 2009 17:15:04 +0000

Conscience is a powerful guilt-meter. When someone has a conscience they feel guilty for doing things that do not conform to their moral code of conduct. On the other hand, they get feelings of integrity when they do the ‘right thing’. Conscience is often referred as the little still voice within. Many people are deaf to this voice and lead a guilt free life. Guilt is a powerful emotion that has its place in human survival and success.

Guilt is a product of social conditioning. People are conditioned from childhood about what is right and what is wrong. Excessive flaunting of material wealth may feel normal to one person, and make another feel absolutely guilty. One person may tell a lie with a straight face while another spends sleepless nights agonizing about it.

The feeling of guilt is sometimes interpreted as a sign of weaknesses and can be used as a tool for emotional manipulation. If you easily feel guilty of taking a particular action, some people may use that to get you to take an action of their choice. To succeed in life, you need to understand the concept of guilt, have a clear conscience and not allow emotional blackmail.

Tips on overcoming guilt

Accept guilt as a normal part of human emotions.
Accept that we all make mistakes.
Apologize for mistakes and move on, do not dwell too much on mistakes.
Atonement – Find a way of compensating for your wrong doing by doing good.
Forgiveness – Seek forgiveness from those you have wronged (if any) and forgive yourself.
Counseling – Seek professional help to handle guilt if you cannot shake off guilt.

Manifestation of Guilt in Life

Physical Health – Many weight loss and health clubs have January as their biggest months. People normally feel guilty at the start of the year for the over indulgence in December. They make new years resolutions to eat healthier and exercise more. Then eventually they start missing out a gym session, or eat something not so healthy. At first they feel guilty, but soon this guilt fades away as they slide back to old habits.

Family - People feel guilty for not spending time with their families. A driven career person may spend a lot of time at work and outside work networking with people outside his family. He or she may feel guilty for not being there at critical moments in their family life. Depending on how one responds to the nagging guilt, they may take action to remedy the situation or become oblivious to it.

Relationships – The best relationships are based on trust and honesty. Sometimes one partner may be less than honest. This may eat away at them; make them want to come clean by sharing what is in their mind. Depending on the level of communication in the relationship they may open up or shun the guilt emotion altogether.

Career – Guilt may lead people to make or change career choices. For example, someone may feel guilty of not being in the career they wanted and this can affect their performance on the job. Some people feel guilty of being in positions that they feel they do not deserve. Such kind of thoughts can reduce productivity and cause one to lose focus.

Financial Freedom – Some people may feel guilty for succeeding where others have failed. This can lead to self sabotage. There is such a thing as fear of success and it is all to do with guilt. If you want to succeed in financial terms, you need to first reconcile thoughts of prosperity in your mind. In most cases, it is not your fault that someone else is poor and you are rich. Do not feel guilty for your success especially if you have worked hard for it, and made it through delivering value to others.

Character – People feel guilty for not being able to have self mastery or emotional control. You may find someone who argues or shouts and then feels guilty for doing so. You may find someone who swears and then feels guilty for doing so. Depending on your personal values, or normal society expectations, you may feel guilty of things that others don’t, and vice versa.

Collective Guilt

In the movie Hotel Rwanda, Joaquin Phoenix’s journalist character said “If people see this footage, they’ll go: ‘Oh my God! That’s horrible!’ and then go on eating their dinner.” People feel guilty of inequalities and atrocities that happen around the world. They feel guilty that they are living a good life while hell breaks loose elsewhere. Without this guilt, rich nations would not aid poor countries when disaster strikes. Without this guilt, rich people would not contribute to causes and charity. But just like in the movie, sometimes people may or may not feel guilty of the suffering of others. They just get on with their meals and block all else.

There was decade long debate in Australia about collective guilt of White Australians over the Aboriginal Stolen Generation. Many people felt that modern Australians should not have to apologize for the mistakes of the previous generations or carry the tag of guilt.

On Feb 12, 2009 Australian Prime Minister Kevin Rudd made the historic apology to Aborigines for injustices committed over two centuries of white settlement, saying he wanted “to remove a great stain from the nation’s soul.”

Collective guilt, or at least debate about it, is a powerful catalyst for change in society.

Buyer Remorse

I studied marketing at university. One of the concepts that fascinated me was buyer remorse. Buyer’s remorse is an emotional condition whereby a person feels remorse or regret after a purchase. This is mainly after making an extravagant purchase of a high ticket item. People feel guilty for buying things at the spur of the moment, for higher prices, or even for buying on credit.

A prospective buyer may get on an emotional high, thinking of the possibilities, the excitement and fun of making a purchase, but afterward feel really guilty. This may happen after they realize the financial implication or the opportunity cost of their purchase.

Astute marketers spend considerable time and resources fighting buyer remorse. Buyer remorse is responsible for people asking for their money back and can negatively impact profitability. An often used trick for fighting buyer remorse is extending the money back guarantee period in the hope that buyer remorse will subside over time.

If you often experience buyer remorse, you may want to look deeply about your beliefs on money or your spending habits. Buyer remorse is an emotional battle rooted in internal conflict about money. Do you experience buyer remorse?

Summary

Regret and remorse are the emotional cousins of guilt. Guilt is a feeling one gets when they do something that they believe is not in line with their character, position or values. Guilt is an emotion that can create societal changes and unearth deep seated beliefs. Guilt can manifest itself positively and negatively in different spheres of life.

I would love to hear your comments on guilt. What kind of things make you feel guilty?

10 Powerful Strategies for Dealing with Heartache

Daniel Ngari — Mon, 06 Apr 2009 14:38:09 +0000

In 2001 at the age of 21, my planet stood still. I was engulfed in a tide of darkness for a while there. My heart was paralyzed. I was in severe emotional pain and the pain was real. I would not wish that pain on anyone; the pain of a heartbreak. No matter how hard I tried to forget her, my efforts seemed futile.

I had 2 weeks to go before my final uni exams. At a time when I needed to be absolutely focused, I lost my concentration. I lost my drive, I lost my appetite. Hey, I realize that men are not supposed to talk about this kind of stuff. But between you and me, let us say that the pain of a breakup does not easily walk away. It can be an impediment for success so we shall talk about it frankly. The purpose of this blog is to inspire you to be the best you can be. That includes being free from the pain of heartache and being well equipped to handle such pain.

The pain of heartbreak is often said to be indescribable. It can lead to anxiety attacks, loss of appetite, partial or complete insomnia, anger or shock. Heart break leads to nostalgia and feelings of loneliness. It plays mind games with one’s self-esteem and could lead to depression. In some cases, heartbreak causes nausea, fatigue, feelings of emptiness and even death.

I came up with a list of 10 strategies to cope with that pain. I would love to hear your comments and extra suggestions of how to get through the pain.

1) Forgiveness – No matter what the reason for the break up, you need to let go of anger. You need to forgive yourself and forgive the person whom you broke up with.

2) Counseling – If you can afford it, or if the situation calls for it, seek professional help or find someone whom you can trust and who can help you ease the pain. Two heads are better than one.

3) Acceptance - Avoid being in denial. If it is over, it is over. Thinking that things will go back to normal when they are clearly not going to, only exacerbates the pain.

4) People – Surround yourself with positive people. Try and see the good in people, do not spend too much time alone.

5) Healing – Allow yourself time for grieving. Then focus on healing the pain. Do what works for you to mend your heart.

6) Honesty – Be honest with yourself about the pain. What caused the pain? What caused the breakup? You can write down your thoughts, and perhaps create a journal of what you did, what your partner did, what went wrong etc.

7) Immersion - Immerse yourself fully in a new subject matter. Perhaps join a club, a church or start playing a sport. Get active. Find something to distract you.

8) Learn – Get busy. Learn something new, learn a language, visit a new place, learn about yourself, fiil your mind with new stuff.

9) Time - The best medicine for heartbreak is time, time and time. Time heals all heartbreaks. Allow yourself time to moan and time to heal. As the wise teacher said, there is a time for everything. A time to meet someone and a time to break up. There is a time to moan and a time to get over it. Do not rush time or try to turn the clock of time.

10) Music and Literature – There are so many songs about heartbreaks, love and commitment. Choose your media carefully and enjoy it fully. Get a collection of inspiring songs, movies, poems, books or blogs to give you solace.

Summary

The pain of a break up is real. It can impact negatively on personal and/or professional development. It is good to learn coping strategies.

If you have suggestions of how to cope with heartbreak, please share with us. If you have songs to help ease the pain, poems or blogs please feel free to share.

Go forth and find love my friends!

Optimism for Upward Spirals in Life

Daniel Ngari — Tue, 31 Mar 2009 15:25:28 +0000

When you look out for the brighter side of life, you experience more positive events, become less stressed and enjoy yourself more. You end up creating more positive spirals in life. Optimism is a powerful emotion that steers one to life changing actions.

Being optimistic can bring better health and happiness. Optimism brings a positive mood, high morale, popularity, long life, success and freedom from stress.

Optimism can be learned. You can train yourself to interpret things in a more positive way. You can train yourself to look at a glass as being half full instead of being half empty. How do you respond when life doesn’t go your way? If you do not get the results you expected, do you give up, or do you up your game and try again?

What are upward spirals?

Have you ever had periods in your life where everything seems to be going well, and other periods when everything seems to be going all wrong?

We experience upward or downward spirals in life. Upward spirals mean success that breeds more success. Being optimistic helps steer us to action that improves our current situation. Optimism leads to actions that spur further success.

Optimism vs. Pessimism

Optimism is the feeling that all is going to turn out well. It is a general expectation of the best in all things. Optimists generally believe that people and events are inherently good, so that most situations work out in the end for the best.

Pessimism is the feeling that things will turn out badly. It means looking for the dark side and to expect the worst in all things. A pessimist is a person who expects the worst

The purpose of optimism is to help us thrive while the purpose of pessimism is to help us survive. Optimists are able to see opportunities, while pessimists see danger. What would you rather be; an optimist or a pessimist?

Optimism stirs people to action even when they fail. Pessimists like to think of themselves as more pragmatic and careful. An optimist may say “I tried and failed, maybe if I try again I will succeed”. A pessimist would say “I failed last time, there’s no point of trying again”.

Optimism and Networking

Optimists draw people towards them. Most people prefer to be near those who radiate positive energy. Optimism is contagious, it helps lift people up. It helps make and keep friends. Nobody wants to be surrounded by pessimists who spread gloom and bring them down. Uplifting souls are easier to network with. Improve your optimism in life and get a positive spiral in your networking efforts.

Optimism and Health

Optimists are less likely to die from any cause than pessimists. They are less likely to die from heart disease, high blood pressure, diabetes or smoke cigarettes. Optimists are more likely to exercise and eat right. Optimists experience less stress, which means a stronger immune system.

Optimism and Relationships

Believing in your partner and your future together is a strong determinant of how you treat each other. Optimists see the best in their partners and take actions to improve their relationships. Pessimists on the other hand look out for the negative in their partners. Whatever the mind conceives becomes a reality.

Optimism and Careers

Optimists are more likely to succeed in careers. They see the best in people and seek out opportunities and take action to realize their goals. They believe in themselves and are more willing to take risks for career advancement. The more they advance or succeed in careers, the more optimistic they become.

Summary

Being optimistic helps people cope with life’s challenges. It improves health, mind and well being. This helps create positive upward spirals that breed more success.

How would you rate your optimism in various aspects of your life on a scale of 1 to 10?

Finances
Relationships
Family
Health
Career
Character

Health Series Summary

Daniel Ngari — Thu, 26 Mar 2009 12:29:27 +0000

I hope you were inspired to make healthier choices in life in this blog series. A human body is not like a computer operating system; you cannot reboot when you have a crash or when ill. Until they start cloning humans, we are stuck with one body. We need to relentlessly take care of our physical and mental wellbeing. Success without good health is not complete. Below is a quick recap of this series.

Success through Healthy Living

Your health is a constant in the success equation. You cannot afford to ignore your health in your pursuit for happiness and success. This blog’s purpose is to inspire you to be the best you can be; a healthier you is a better you. Wealth without health is like a jet without fuel. We can only go so far without good health; therefore before we try to soar like eagles, we should sharpen focus on our health.

You are what you eat

The food you eat determines your state of mind and health. A healthy body that is well nourished equips you with energy to take on challenges in life. What you eat will often determine your emotional state, energy level and body image. It is surprising that many people do not pay attention to what they eat and the implications to their long term health. Paying attention on what you consume will have a big impact on your level of success in your physical health and wellness.

Daily Exercise for Success

To maintain top notch physical health and wellness, one has to exercise daily. You should seek to benefit from daily exercise. Some of the benefits of exercise are:

Exercise in combination with a balanced diet, helps maintain healthy weight

Sticking to an exercise program helps develop mental discipline to take on many challenges in life.

It helps develop valuable character traits such as persistence, follow up and commitment.

Exercise helps in building confidence and body image.

Sexual Healing for the Willing

This post is aimed at inspiring the sexually active amongst us to have wholesome and long term success in health. Many people, either out of ignorance or a morbid desire for punishment have unprotected sex with strangers. The joy of unprotected sex is akin to jumping from a high rise building. The only difference is that those practicing unprotected sex smile and scream in ecstasy as they jump off to destruction.

What is the True Cost of Alcohol?

What is wrong with a Little Grass?

Curiosity killed the cat. Avoid the curiosity to experiment with drugs. Drugs are detrimental to the health and well being of success minded people like you and me. If your friends entice you to take drugs, get new friends.

The Harsh Reality of Depression

Depression is a mental disorder characterized by a pervasive low mood, low self-esteem, and loss of interest or pleasure in normally enjoyable activities. Depression is one of the most common of all mental health problems. One in five people experience depression at some stage of their lives. If you suspect you have depression, there is no shame in seeking medical assistance.

Managing Stress for Success

Stress results from the imbalance between demands and resources. It occurs when a person doubts his or her ability to cope. Stress is not a direct response to a stressor but rather one’s resources and ability to cope. Developing the ability to cope with situations leads to both success and reduced stress.

Insomnia & Sleeping Habits

Sleep is a natural and periodic state of rest during which consciousness of the world is suspended. It is characterized by reversible unconsciousness and non-responsiveness to external stimuli. Sleep is required by the body and mind to gain balance and stability. But like all good things, too much of it is has a down side.

Capitalism & Health – Bill Gates

Bill Gates, the richest man in the world, said that there are two great forces of human nature: self-interest, and caring for others. He has excelled in both. He has amassed a fortune and is now giving it away to improve the health and lives of those who cannot afford good health in a capitalist society. He gave a moving speech this year on social capitalism and gave insight how the world can help tackle global health issues.

Good Health & Mind Connection

Your mind is very powerful. You become whatever you think about or envision. Positive thinking means changing the predominant thoughts in your mind to pleasant and empowering thoughts. Your thoughts are more real than your body. Freedom from sickness depends on contacting our own awareness, bringing it into balance, and then extending that balance to the body.

Health Insurance for the Upwardly Mobile

It is possible to be advancing in economic and social standing one day and to be sinking in medical bills in the next day. With the escalating costs of health care and uncertain global economic times, it is prudent to be insured to the brim. Health insurance is one of the must have insurance policies for the upwardly mobile, and for good reason.

Summary

You should aim to understand what healthy living is and aspire to improve your health through exercise and eating right. Success in the area of health and fitness will affect the level of success you enjoy in other areas of life, so take it seriously. There are other issues like drugs, alcohol, sex, depression, insomnia, stress and emotions etc that affect your overall well being. We should be aware of such issues and commit to taking care of our mental and physical health on an ongoing basis.

This marks the end of the health series. I would love to hear your comments on anything that I wrote about or left out.

I look forward to your regular visits on this blog as we go through the next series. Stay tuned my friends.

Health Insurance for the Upwardly Mobile

Daniel Ngari — Wed, 25 Mar 2009 20:59:45 +0000

Ministry of Health warning for the upwardly mobile; cover your backside! It is possible to be advancing in economic and social standing one day and to be sinking in medical bills in the next day. With the escalating costs of health care and uncertain global economic times, it is prudent to be insured to the brim. Health insurance is one of the must have insurance policies for the upwardly mobile, and for good reason.

By law, all international students in Australia have to be insured. I was always insured as a student but once I finished studying, I stupidly let my insurance cover run out (for one month). Big mistake! I got involved in an accident during the only month that I have never had insurance in Australia. It was then that I understood that the ambulance sirens can be more expensive than the most luxurious limousines. An ice pack from an ambulance will cost you more than a full body massage in a five star hotel (if you do not have insurance). Suffice it to say that I learnt my lesson.

The purpose of this blog is to inspire you to be the best you can be. In this health series we have looked at ways of staying healthy, through the power of your mind, or through exercise and eating right. But there are times where eating right and lifting weights will not keep you away from ill health. There are moments where even apples won’t keep the doctor away. In those moments, you may need to visit a doctor or be admitted to hospital. Hospitals do not come cheap especially if you are not insured.

I remember taking a friend to one of the big hospitals in Western Australia when I was at uni. The first question that the doctors and their assistants asked was “Do you have private health insurance?” She did not have private health cover and so had to stay on the line for over six hours as the privately insured took the express lane. Have you ever seen that kind of discrimination? It happens every day in hospitals world over. Get on the express lane my friend; get insured.

What is Health Insurance?

Insurance is a means of indemnity against occurrence of an uncertain event. It is the promise of reimbursement in the case of loss; paid to people or companies so concerned about hazards that they have made prepayments to an insurance company. It is a form of risk management used to hedge against the risk of loss.

Health insurance is a form of insurance that pays for medical expenses. It may be sponsored by government or by private insurance companies. You may register for health insurance as part of a group (e.g. same employer) or buy it on your own.

Escalating Cost of Health Care

The cost of health care rises at a higher rate than inflation. Many people struggle to pay medical bills. Many others find it hard to afford the exorbitant premiums charged by insurance companies. Companies are cutting back on the health benefits awarded to employees forcing many to live without insurance.

A recent study by Harvard University researchers found that the average out-of-pocket medical debt for those who filed for bankruptcy was $12,000. Every 30 seconds in the United States someone files for bankruptcy in the aftermath of a serious health problem. (source)

For developing countries, the cost of health care continues to rise faster than the rate of growth of the economies. The gap between the rich and the poor continues to widen especially in the provision of quality health care.

The Risks of Lack of Health Insurance

Uninsured people are more likely to forego potentially life saving tests such as mammograms.

Uninsured people are less likely to get preventive services because of the prohibitive costs.

They are less likely to visit doctors and dentists for routine checkups. Lack of checkups my increase the risks of unnecessary sickness.

Uninsured patients have worse clinical outcomes than insured patients for several chronic conditions including diabetes, cardiovascular disease, end-stage renal disease, HIV infection and mental illness.

Uninsured people are more likely to experience financial ruin after serious medical conditions.

Lost Tax Benefits. People without Private Insurance miss out on government incentives designed to encourage people to get insured. In Australia single people earning over $50,000 per annum and couples/families earning over $100,000 per annum with no private hospital cover pay a further 1% in tax.

Summary

Health Insurance may be expensive but you should make it a priority to invest in the best health cover that you can afford. In the event that you are not covered by your employer’s group insurance, do not try to “save” by avoiding health insurance. The long term cost of being uninsured or under insured may impact heavily on your success.

Good Health & Mind Connection

Daniel Ngari — Tue, 24 Mar 2009 15:54:48 +0000

I recently attended a church service where the guest preacher was paralyzed from waist down. He told a story of how he was once depressed and stayed up one night trying to come up with a list of things that were wrong in his life. I cannot recall the exact wrongs that he found, but I do remember that he defined them with the letters of the alphabet. Let us say he was “Ailing, Bruised, Crying, Depressed, Emotional, Fearful, Gloomy etc”. He then fell asleep and when he woke up the next morning, he told his wife what he had been doing the previous night. He had a small problem though; when he got to the letter Q he could not think of a word that started with Q that was wrong with him. His wife told him, “Have you forgotten that you are a Quadriplegic?” Ouch!

If a person focuses only on what is wrong in his life, he is surely going to find something. Negative thoughts are self fulfilling prophesies. It was only when the preacher snapped out of the negative thoughts spiral that he started experiencing healing in many areas of his life and body. His teachings went straight to my heart. He was a living testament that the mind is a powerful healing agent.

In the United States, efforts to articulate the relationship between the care of the body and the state of the mind, morals and emotions date back almost 200 years. Respected psychologist and philosopher William James wrote in 1902 that “mind-cure gives to some of us serenity, moral poise, and happiness, and prevents certain forms of disease as well as science does, or even better in a certain class of persons.” A positive mental attitude, just like an apple a day, will keep the doctor away.

Dr Deepak Chopra, M.D, wrote the book Perfect Health, the first practical guide to harnessing the healing power of the mind, which became a national bestseller in the US. He teaches that though we experience our bodies as solid, they are in fact more like fires that are constantly being consumed and renewed.

We grow new stomach linings every five days, for instance. Our skin is new every five weeks. Each year, fully 98 percent of the total number of atoms in our bodies is replaced. Your thoughts are more real than your body. Freedom from sickness depends on contacting our own awareness, bringing it into balance, and then extending that balance to the body.

Positive Thinking and Health

Your mind is very powerful. You become whatever you think about or envision. Positive thinking means changing the predominant thoughts in your mind to pleasant and empowering thoughts. Some people think of it as self hypnosis, while others think of it as a way of connecting with the mystic of the universe. If you populate your mind with positive messages, you will see a fundamental shift in your fortunes, feelings and outcomes.

The father of Positive Thinking Dr Vincent Norman Peale wrote that you must “Formulate and stamp indelibly on you mind a mental picture of yourself as succeeding. And hold this picture tenaciously. You can’t ever permit it to fade. Over time your mind will develop this picture, brighten the detail. Never doubt the reality of the mental image, because doing so is dangerous. The mind also tries to complete what it pictures. So always picture “success” no matter how badly things seem to be going at the moment”.

Your mind has a tremendous impact on the recovery process. If you ever find yourself sick or disabled but have a sound mind, use your mind to will yourself back to good health or help you cope with the situation. If you want to achieve a level of fitness or quit some vice like smoking, start by visualizing yourself leading a healthier lifestyle. Good health begins with the mind and manifests in the body.

Summary

You become what you think. Positive self talk and attitude can help you achieve your healthy living goals. The thoughts that are constantly running in your mind will affect your moods and behavior. Your moods affect your choices. Your choices affect your health.

Capitalism & Health – Bill Gates

Daniel Ngari — Mon, 23 Mar 2009 07:58:18 +0000

As a man who has been on the Forbes Rich List for 2 decades, Bill Gates must surely understand capitalism. He is back to his comfortable position as the worlds richest man, and is very passionate about both health and capitalism. In a speech in Switzerland early this year, Bill Gates said that there are two great forces of human nature: self-interest, and caring for others. He has excelled in both. He has amassed a fortune and is now giving it away to improve the health and lives of those who cannot afford good health in a capitalist society.

Bill Gates: World Economic Forum 2008

Remarks by Bill Gates, Chairman, Microsoft Corporation
World Economic Forum 2008
“A New Approach to Capitalism in the 21st Century”
Davos, Switzerland
Jan. 24, 2008

KLAUS SCHWAB: Good evening, ladies and gentlemen.

If in the 22nd century a book will be written about the entrepreneur of the 21st century, I’m sure — or even of the 20th century — I’m sure that the person who will foremost come to the mind of those historians is certainly Bill Gates. (Applause.)

I don’t have to introduce Bill Gates here. I just want to mention when about eight weeks ago we had a phone conversation, and we talked about this session, and we talked about the length, and, of course, in the Davos tradition I said 10 minutes. So, Bill Gates said, “No, I want to make the most important speech which I will deliver this year.” And I asked him what is the subject, and he said, “I want to talk about the role of the corporation in society.” And since, of course, this subject is at the core of what the World Economic Forum is doing, I said, yes, of course, you have at least 30 minutes, and that’s what he has now. Bill, the floor is yours. (Applause.)

BILL GATES: Well, thank you for that kind introduction and for the privilege of speaking to this forum.

As you all may know, in July I’ll make a big career change. I’m not worried; I believe I’m still marketable. (Laughter.) I’m a self-starter, I’m proficient in Microsoft Office. (Laughter.) I guess that’s it. (Laughter.) Also I’m learning how to give money away.

So, this is the last time I’ll attend Davos as a full-time employee of Microsoft.

Some of us are lucky enough to arrive at moments in life when we can pause, reflect on our work, and say: “This is great. It’s fun, exciting, and useful; I could do this forever.”

But the passing of time forces each of us to take stock and ask: What have I accomplished so far? What do I still want to accomplish?

Thirty years ago, 20 years ago, 10 years ago, my focus was totally on how the magic of software could change the world. I saw that breakthroughs in technology could solve key problems. And they do, increasingly, for billions of people.

But breakthroughs change lives primarily where people can afford to buy them, only where there is economic demand, and economic demand is not the same as economic need.

There are billions of people who need the great inventions of the computer age, and many more basic needs as well, but they have no way of expressing their needs in ways that matter to the market, so they go without.

If we are going to have a chance of changing their lives, we need another level of innovation. Not just technology innovation, we need system innovation, and that’s what I want to discuss with you here in Davos today.

Let me begin by expressing a view that some do not share: The world is getting better, a lot better. In significant and far-reaching ways, the world is a better place to live than it has ever been.

Consider the status of women and minorities in society — virtually any society — compared to any time in the past.

Consider that life expectancy has nearly doubled during the last 100 years.

Consider governance, the number of people today who vote in elections, express their views, and enjoy economic freedom compared to any time in the past.

In many crucial areas, the world is getting better.

These improvements have been triggered by advances in science, technology, and medicine. They have brought us to a high point in human welfare. We’re really just at the becoming of this technology-driven revolution in what people can do for one another. In the coming decades, we’ll have astonishing new abilities: better software, better diagnosis for illness, better cures, better education, better opportunities and more brilliant minds coming up with ideas that solve tough problems.

This is how I see the world, and it should make one thing clear: I am an optimist.

But I am an impatient optimist. The world is getting better, but it’s not getting better fast enough, and it’s not getting better for everyone.

The great advances in the world have often aggravated the inequities in the world. The least needy see the most improvement, and the most needy get the least — in particular the billion people who live on less than a dollar a day.

There are roughly a billion people in the world who don’t get enough food, who don’t have clean drinking water, who don’t have electricity, the things that we take for granted.

Diseases like malaria that kill over a million people a year get far less attention than drugs to help with baldness.

So, the bottom billion misses the benefits of the global economy, and yet they’ll suffer from the negative effects of economic growth they missed out on. Climate change will have the biggest effect on people who have done the least to cause it.

Why do people benefit in inverse proportion to their need? Well, market incentives make that happen.

In a system of capitalism, as people’s wealth rises, the financial incentive to serve them rises. As their wealth falls, the financial incentive to serve them falls, until it becomes zero. We have to find a way to make the aspects of capitalism that serve wealthier people serve poorer people as well.

The genius of capitalism lies in its ability to make self-interest serve the wider interest. The potential of a big financial return for innovation unleashes a broad set of talented people in pursuit of many different discoveries. This system, driven by self-interest, is responsible for the incredible innovations that have improved so many lives.

But to harness this power so it benefits everyone, we need to refine the system.

As I see it, there are two great forces of human nature: self-interest, and caring for others. Capitalism harnesses self-interest in a helpful and sustainable way, but only on behalf of those who can pay. Government aid and philanthropy channel our caring for those who can’t pay. But to provide rapid improvement for the poor we need a system that draws in innovators and businesses in a far better way than we do today.

Such a system would have a twin mission: making profits and also improving lives of those who don’t fully benefit from today’s market forces. For sustainability we need to use profit incentives wherever we can. At the same time, profits are not always possible when business tries to serve the very poor. In such cases there needs to be another incentive, and that incentive is recognition. Recognition enhances a company’s reputation and appeals to customers; above all, it attracts good people to an organization. As such, recognition triggers a market-based reward for good behavior. In markets where profits are not possible, recognition is a proxy; where profits are possible, recognition is an added incentive.

This week’s Economist had a section on corporate responsibility, and it put the problem very nicely. It said it’s the interaction between a company’s principles and its commercial competence that shape the kind of business it will be.

The challenge here is to design a system where market incentives, including profits and recognition, drive those principles to do more for the poor.

I like to call this idea creative capitalism, an approach where governments, businesses, and nonprofits work together to stretch the reach of market forces so that more people can make a profit, or gain recognition, doing work that eases the world’s inequities.

Some people might object to this kind of market-based social change, arguing that if we combine sentiment with self-interest, we will not expand the reach of the market, but reduce it. Yet Adam Smith, the very father of capitalism and the author of “Wealth of Nations,” who believed strongly in the value of self-interest for society, opened his first book with the following lines:

“How selfish soever man may be supposed, there are evidently some principles in his nature, which interest him in the fortunes of others, and render their happiness necessary to him, though he derives nothing from it, except the pleasure of seeing it.”

Creative capitalism takes this interest in the fortunes of others and ties it to our interest in our own fortunes in ways that help advance both. This hybrid engine of self-interest and concern for others can serve a much wider circle of people than can be reached by self-interest or caring alone.

My thinking on this subject has been influenced by many different experiences, including the work Microsoft does to address inequity.

For the past 20 years, Microsoft has used corporate philanthropy as a way to bring technology to people who don’t have access. We’ve donated more than US$3 billion in cash and software to try to bridge the digital divide.

But our greatest impact is not just free or inexpensive software by itself, but rather when we show how to use technology to create solutions. And we’re committed to bring more of that expertise to the table. Our product and business groups throughout the world, and some of our very best minds in our research lab, including a special focus in our research lab in India, are working on new products, technologies, and business models that can make computing more accessible and more affordable.

In one case, we’re developing an interface that will enable illiterate or semi-literate people to use a PC instantly, with minimal training or assistance. In another we’re looking at how wireless, together with software, can avoid the expensive connectivity costs that far more than the cost of software or hardware is what stands in the way of computing access in rural areas.

We’re thinking in a much more focused way about the problems that the poorest people face, and giving our most innovative thinkers the time and resources to come up with solutions.

This kind of creative capitalism matches business expertise with needs in the developing world to find markets that are already there, but are untapped. Sometimes market forces fail to make an impact in developing countries not because there’s no demand, or even because money is lacking, but because we don’t spend enough time studying the needs and requirements of that market.

This point was made eloquently in CK Prahalad’s book, “The Fortune at the Bottom of the Pyramid,” and that’s had a huge influence on companies in terms of stretching the profit motive through special innovation.

An example of this is when the World Health Organization tried to expand vaccination for meningitis in Africa, it didn’t go straight to a vaccine manufacturer. It first went to Africa to learn what people could pay. They found out that if they wanted mothers to get this vaccine for their babies, it had to be priced at under 50 cents a dose. Then they challenged the partners to meet this price, and, in fact, Serum Institute in India found a new way to make the vaccine for 40 cents each. It agreed to then supply 250 million doses to distribute through public health systems over the next decade, allowing it to also sell into the private sector.

In another case, a Dutch company, which holds the rights to a cholera vaccine, retained the rights for the developed world, but shared those rights, with no royalty, with manufacturers in developing countries. The result is a cholera vaccine made in Vietnam that costs less than $1 a dose, and that includes delivery and the costs of the overall immunization campaign.

Because many of today’s advanced products have low marginal costs, whether it’s software or medicines or media, so many things, this idea of tiered pricing to offer valuable goods for the poor in a way they can afford it, can be used more broadly than ever before.

These projects I think provide a hint of what we can accomplish if people who are experts on needs in the developing world meet with scientists who understand what the breakthroughs are, whether it’s in software or drugs. Together they can help find poor world applications for the very best ideas.

Another approach to creative capitalism includes a direct role for governments. Of course, governments already do a great deal to help the poor in ways that go far beyond just nurturing markets: They fund aid research, healthcare; they’ve done great things. But I believe the highest-leverage work that governments can do is to set policy to create market incentives for business activity that improves the lives of the poor.

Under a United States law, recently signed by President Bush, any drug company that develops a new treatment for a neglected disease like malaria or TB can get a priority review from the FDA for another product they’ve made. If you develop a new drug for malaria, your profitable say cholesterol-lowering drug could go on the market up to a year earlier. This priority review could be worth hundreds of millions of dollars.

Another approach to creative capitalism is simply to help the businesses in the poor world reach markets in the rich world. Tomorrow morning I’ll announce a partnership that gives African farmers access to the premium coffee market, with the goal of doubling their income from coffee crops. This project will help African farmers produce high-quality coffee and connect them to companies that want to buy it. That will help lift them and their families out of poverty.

Finally, one of the most inventive forms of creative capitalism involves someone we all know very well. A few years ago, I was sitting in a bar here in Davos with Bono. Late at night, after a few drinks, he was on fire, talking about how we could get a percentage of each purchase from civic-minded companies to help change the world. He kept calling people, waking them up, and handing me the phone to show me the interest.

Well, it’s taken time to get this going, but he was right. If you give people a chance to associate themselves with a cause they care about, while buying a great product, they will. That was how the RED Campaign was born, here in Davos.

RED products are available from companies like Gap, Motorola, and Armani. Just this week, Dell and Microsoft joined the cause. Over the last year and a half, RED has generated $50 million for the Global Fund to Fight AIDS, tuberculosis, and Malaria. As a result, nearly 2 million people in Africa are receiving life-saving drugs today.

There is a growing understanding around the world that when change is driven by proper incentives, you have a sustainable plan for change, because profits and recognition are renewable resources. Klaus Schwab runs a foundation that assists social entrepreneurs around the world, men and women who turn their ideas for improving lives into affordable goods or services. President Clinton demonstrated the unique role that a non-profit can play as a deal-maker between rich world producers and poor world consumers. The magazine “Fast Company” gives awards for what they call Social Capitalism.

These are just a few examples of where the interest in these activities is growing.

This is a world-wide movement, and we all have the ability and the responsibility to accelerate it.

I’d like to ask everyone here, whether you’re in business, government or the non-profit world, to take on a project of creative capitalism in the coming year, and see where you can stretch the reach of market forces to help push things forward. Whether it’s foreign aid or charitable gifts or new products, can you find a way to apply this so that the power of the marketplace helps the poor?

I hope corporations will dedicate a percentage of their top innovators’ time to issues that could help people left out of the global economy. This kind of contribution is even more powerful than giving cash or offering employees’ time off to volunteer. It is a focused use of what your company does best. It is a great form of creative capitalism, because it takes the brainpower and makes life better for the richest, and dedicates some of it to improving the lives of everyone else.

There are a number of pharmaceutical companies, like GlaxoSmithKline, that are already putting their top innovators to work on new approaches to help the poor. Another example is Sumitomo Chemical, who used its expertise to build a bed net factory that it donated.

Other companies are doing the same — in food, technology, cell phones, banking. In fact, I would say that if other companies in a sector simply matched what the leader in that sector is doing, we would make a dramatic impact against the world’s inequities.

Finally, I hope that the great thinkers here will dedicate some time to finding ways for businesses, governments, NGOs, and the media to create measures of what companies are doing to use their power and intelligence to serve a wider circle of people. This kind of information is an important element of creative capitalism. It can turn good works into recognition, and ensure that recognition bridges market-based rewards to businesses that do the most work to serve the most people.

We are living in a phenomenal age. If we can spend the early decades of the 21st century finding approaches that meet the needs of the poor in ways that generate profits and recognition for business, we will have found a sustainable way to reduce poverty in the world.

The task is open-ended. It will never be finished. But a passionate effort to answer this challenge will help change the world.

I’m excited to be part of it.

Thank you. (Applause.)

Insomnia & Sleeping Habits

Daniel Ngari — Sun, 22 Mar 2009 12:07:38 +0000

Senator John McCain may have lost the 2008 US presidential campaign, but he did not lose his sense of humor. Shortly after the elections results he went to the The Tonight Show and told Jay Leno “I have been sleeping like a baby - I sleep two hours, wake up and cry. Sleep two hours, wake up and cry”. Do you sleep like a baby?

Sleep and Success

We are currently on the health series articles in this blog and I would be sleeping on my job if I did not include the topic of sleep in this series. Benjamin Franklin is often quoted as having said “Early to bed and early to rise makes a man healthy, wealthy, and wise”. This blog’s purpose is to inspire you to be the best you can be; to inspire you to be healthy, wealthy and wise.

I am writing this on a Sunday so let me be a good Christian and quote the Bible.

Proverbs: 6: 4-11. “Give not unnecessary sleep to your eyes, nor slumber to your eyelids. Deliver yourself, as a roe or gazelle from the hand of the fowler. Go to the ant, you sluggard; consider her ways and be wise! Which having no chief or overseer or ruler provides her food in the summer and gathers her supplies in the harvest. How long will you sleep, O sluggard? When will you rise out of your sleep? Yet a little sleep, a little slumber, a little folding of the hands to lie down and sleep – So will your poverty come to you like a robber and your want like an armed man!”

Sleeping is not equal to laziness but they are first cousins. A little extra sleep here and there and you find yourself not moving fast enough to your goals. Pay special attention to your sleeping habits and gain control of your success.

What is Sleep?

Sleep is necessary for survival and thriving in life. Sleep deprivation occurs when one lacks the necessary amount of sleep. This may occur as a result of sleep disorders, active choice or deliberate inducement such as in interrogation or torture.

Menachem Begin, the Prime Minister of Israel from 1977-83, described his experience of sleep deprivation when a prisoner of the KGB in Russia as follows: “In the head of the interrogated prisoner, a haze begins to form. His spirit is wearied to death, his legs are unsteady, and he has one sole desire: to sleep…Anyone who has experienced this desire knows that not even hunger and thirst are comparable with it”.

Sleep is an important part of healthy living and therefore a determinant of success. Thai Ngoc, born 1942, claimed in 2006 to have been awake for 33 years or 11,700 nights, according to Vietnamese news organization Thanh Nien. It was said that Ngoc acquired the ability to go without sleep after a bout of fever in 1973. Unlike Thai Ngoc, most people need to sleep daily for about 8 hours to be mentally healthy and alert.

What is Insomnia?

Insomnia is a symptom of a sleeping disorder characterized by persistent difficulty falling asleep or staying asleep despite the opportunity. Insomnia is a symptom, not a stand-alone diagnosis or a disease. By definition, insomnia is “difficulty initiating or maintaining sleep or both” and it may be due to inadequate quality or quantity of sleep. It is typically followed by functional impairment while awake. Insomniacs have been known to complain about being unable to close their eyes or “rest their mind” for more than a few minutes at a time. (Source).

Causes of Insomnia

Loss of a loved one. Insomnia can be common after the loss of a loved one, even years or decades after the death, if they have not gone through the grieving process. Overall, symptoms and the degree of their severity affect each individual differently depending on their mental health, physical condition, and attitude or personality.

Anxiety – This is an unpleasant state of mental uneasiness or concern about some uncertain event; anxiety can make people lose sleep or interrupt sleeping patterns.

Stress – Stressful situations make it harder to maintain regular sleep patterns. People experience irregular sleep patterns when stressed by relationships, career changes, financial struggles etc.

Depression – The deep despair and hopelessness that goes along with depression may disturb sleeping patterns.

Hormonal changes in women – These include premenstrual syndrome, menstruation, pregnancy, and menopause.

Pain – Many sorts of emotional and physical pains can take sleep away, e.g. tooth aches.

Adjustment sleep disorder – Adjustment sleep disorder usually describes insomnia related to acute, temporary stress (e.g., starting a new job), preoccupation (e.g., thinking about a problem), or trauma (e.g., experiencing loss). Insomnia resolves when the stress factor is resolved or when the person acclimates to the new situation.

Jet Lag – Jet lag is a temporary condition that some people experience following air travel across several time zones in a short period of time. This causes the traveler’s internal clock to be out of sync with the external environment. People experiencing jet lag have a difficult time maintaining their internal, routine sleep-wake pattern in their new location, because external stimuli, like sunshine and local timetables, dictate a different pattern.

Medication-Dependent Sleep Disorder – Insomnia may arise when a person who takes chronic medications, like hypnotics and antidepressants, stops taking them or develops a tolerance for them. For this reason, physicians indicate a gradual reduction in dosage of long-term medications.

Improving Sleeping Habits

Keep a regular sleeping schedule. A regular sleeping pattern strengthens the sleep/wake cycle and promotes a regular sleep-onset time.
Avoid coffee, cola, tea, chocolate, alcohol, and tobacco.
What you eat. Eat healthy balanced diet. A light snack or warm milk before bedtime may promote sleep.
Wind down for a period before sleep time. Quiet activities, such as reading, relaxing in a hot bath, prayer, or meditating, help promote sleep.
Avoid taking naps during the day, especially in the evening. If you must nap, do so in the early afternoon for no longer than 30 minutes.
Sleep Hygiene: Activities related to getting a good night’s sleep. Some positive sleep hygiene habits include going to bed at the same time each night
Engage in gentle exercise to produce fatigue before sleep. Heavy exercise should be avoided just before retiring, because it delays sleep.

Sleeping Related Websites

http://www.sleepdisorderchannel.com

http://en.wikipedia.org/wiki/Sleep_deprivation

http://www.ehealthmd.com/library/insomnia/INS_causes.html

Summary

Insomnia is a leading example of sleeping disorder. A sleep disorder is a medical disorder of a person’s sleep pattern. Sleep disorders interfere with success and achievement and you should seek to control your sleeping habits in your quest for success.

Do you have any tips on sleeping patterns or a story to share on insomnia or sleeping habits? I would love to hear your comments.

Managing Stress for Success

Daniel Ngari — Sat, 21 Mar 2009 15:23:09 +0000

How much would you have in your piggy bank if everyone who says they are stressed gave you a dollar? I was stressed just before many of my exams in school. I get stressed many times when I have to step out of my comfort zone. I was stressed out just before I started writing this article, wondering how I was going to explain stress. Ok, that is four dollars for your piggy bank (just from me!). Stress is all around us yet so few of us understand it or have developed coping strategies. I hope to inspire you to better cope with stress in your life.

What is Stress?

Stress is the consequence of the ability of the human body to respond appropriately to emotional or physical threats whether real or imagined. When something happens to us, or threatens to happen, we quickly assess it in our minds to determine if we have the skill to handle the situation. If we decide that we do not have the skill set required, we label the situation as “stressful”. If we are confident that we have the ability to deal with that situation, we don’t think of it as being “stressful”.

Stress can be caused by lack of control over one’s environment e.g. lack of food, housing, good health, freedom or mobility. Social issues such as deception, break ups, deaths, marriage and divorce can also cause stress. Other causes of stress include poverty, unemployment, depression, exams, sleep disorders, and project deadlines.

Signs of Stress

Seeing only the negative in situations – a general disposition to look on the dark side and to expect the worst in all things.
Anxious or racing thoughts – a feeling of mild anxiety about possible developments.
Moodiness – having temperamental and changeable moods
Irritability or short temper – abnormally sensitive, easily irritated or annoyed.
Agitation, inability to relax – a mental state of extreme emotional disturbance.
Feeling overwhelmed – feeling like you are overpowered emotionally.
Sense of loneliness and isolation – a powerful feeling of emptiness. Isolating yourself from others.
Depression, general unhappiness, sadness, sorrow or discontentment.
Eating more or less – Eating disorders can be a sign of stress.
Sleeping too much or too little – Sleep disorders can be a sign of stress.
Procrastinating or neglecting responsibilities because of fear of outcomes.
Using alcohol, cigarettes, or drugs to relax
Nervousness – having an expectant void or ‘hollow feeling in the stomach’ plus the mental image of ‘will it go right’. Sometimes characterized by nail biting and pacing around.

Stress Tolerance Level

The following factors influence your tolerance for stress.

Your support network – A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.
Your sense of control – If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride.
Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose.
Your ability to deal with your emotions. You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid.
Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately. (Source)

Stress & Success

Health and Wellness - What we eat affects how we feel and think. Eating foods high in saturated fats, cholesterol and sugar leads to digestion problems, inability to concentrate and other stress symptoms that hinder our ability to succeed. Avoid excessive amounts of caffeine and alcohol. Eat healthy foods such as fruits, vegetables, protein and grain, and drink at least six glasses of water to stay in top physical form. Regular exercise reduces stress as well.

Work & Career- Workplace stress is the harmful physical and emotional responses that can happen when there is a conflict between job demands on the employee and the amount of control an employee has over meeting these demands. You can reduce work place stress by finding a satisfying job that is in line with your passion and abilities. Preparation and managing expectations can also help reduce career stress.

Financial Freedom- Lack of or fear of earning potential in an uncertain economy can lead to stress. Fear of losing a job or not being able to service your loan can also lead to stress. Gain knowledge on how to gain financial freedom by reading and consulting with experts. Remember to plan ahead and let the power of compounding work in your favor.

Home & Family- Family situations such as deaths, births, reunions, conflict, marriage and divorce can lead to stress. It is best to have a loving attitude and a big heart to accommodate the views of others in the family. Working towards a good family and home life can reduce stress and serve as a buffer to stress caused by other areas of life.

Mental & Emotions- Success or failure is all in the mind. You should develop a positive attitude to help you cope with stress. Believing in yourself and your abilities can help you deal with the toughest of situations. Negative self talk leads to self sabotage and causes stress. You should seek to speak positive and empowering words to yourself and to others.

Summary

Stress occurs when a person doubts his or her ability to cope. A positive mental attitude and positive self talk can help in coping with stress.

Stress affects our level of success especially when it leads to procrastination and inaction. We should seek to develop a high tolerance to stressful situations. Preparation and gaining knowledge can help in dealing with stress. The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope.

Eating right and regular exercise also helps in reducing stress. The ability to bring your emotions into balance helps you bounce back from adversity. Always believe in yourself.

The Harsh Reality of Depression

Daniel Ngari — Fri, 20 Mar 2009 20:19:35 +0000

On the 16^th of January 2006, the people of the state of Western Australia were shocked by the news that Premier Dr Geoff Gallop had resigned to aid his recovery from depression. Very few saw that coming; Dr Gallop had always presented himself as a man with a steady demeanor and a keen professionalism. He said that his decision to quit was extremely difficult to make but he admitted that he needed expert help to deal with “debilitating” depression.

His resignation and reasons given were hailed as “extraordinary public service”. His resignation marked a step forward in the destigmatisation of mental illness in Australia.

Gordon Parker, of Sydney’s Black Dog Institute, predicted Dr Gallop’s confession would assist other people, particularly men, in seeking help for their own mental health problems. “It’s a marker of how destigmatisation is proceeding in this country for a politician to be able to … openly use the word depression as a reason for stepping down”.

Professor Parker said Dr Gallop’s diagnosis was a reminder that “the black dog” did not respect rank or position. It can affect anybody at any time,” he said. Around one million Australian adults and 100,000 young people live with depression each year.

Dr Gallop is now a Professor and Director, Graduate School of Government at the University of Sydney, Australia. He gave a speech titled “Depression – past, present and future” at the launch of Beaton Consulting/beyondblue Annual Professions Survey, in Melbourne on the 23rd of April 2007. Below are some highlights from his speech.

Since my own decision to seek medical help for depression early in 2006 I have learnt a good deal about myself and the condition which we have appropriately labelled “The Black Dog”

However, in order to learn these things I had to acknowledge that I had a problem. Self help only follows when there is self awareness. By its very nature depression is a secret for whom there is no story-teller. Not talking about it is part of its definition.

We hold it in as it tears away at our senses and our sensibility. It’s very personal and its very deep. We disconnect from the world and from others, with despair occasionally descending into a living hell.

What is Depression?

Depression is more than just a low mood – it’s a serious illness. While we all feel sad, moody or low from time to time, some people experience these feelings intensely, for long periods of time and often without reason. People with depression find it hard to function every day and may be reluctant to participate in activities they once enjoyed. (beyondblue.org.au)

Types of Depression

Major depression – a depressed mood that lasts for at least two weeks. This may also be referred to as clinical depression or unipolar depression.
Psychotic depression – a state of depression so severe that the person loses contact with reality and suffers a variety of functional impairments. It is a depressed mood which includes symptoms of psychosis. Psychosis involves seeing or hearing things that are not there (hallucinations), feeling everyone is against you (paranoia) and having delusions.
Dysthymia – is a type of low-grade depression typified by depressed mood that lasts for years.
Mixed depression and anxiety – a combination of symptoms of depression and anxiety.
Bipolar disorder – (formally known as manic depressive illness) – involves periods of feeling low (depressed) and high (manic). (Source)

Symptoms of Depression

Self Esteem – Low self-esteem is a symptom of depression.
Sleeping Patterns – Depression can lead to irregular sleep patterns and insomnia.
Appetite – Depression tends to suppress most biological functions and drives related to hunger. Changes in appetite or weight may signal depression.
Negative Emotions – Depression brings forth negative emotions such as pessimism, anger, guilt, irritability and anxiety.
Emotional Rollercoaster – Varying emotions throughout the day, for example, feeling worse in the morning and better as the day progresses
Hard to Please: Hobbies and interests may no longer be pleasing. Depression leads to lack of interest in activities or moments previously enjoyed.
House of Pain: Depression may make one more susceptible to a host of pains and ailments.
Changed sex drive: absent or reduced
Concentration and Memory: some people are so impaired that they think that they are becoming demented.
Reduced motivation: it doesn’t seem worth the effort to do anything, things seem meaningless.

There is a simple depression quiz on http://www.webmd.com/depression/depression-symptom-quiz that can be used to diagnose depression.

Antidepressants

An antidepressant is a psychiatric medication used for alleviating major depression. It is a class of drugs used to treat depression; and often have undesirable side effects.

Depression and suicide

Although most people who are depressed do not kill themselves, untreated depression can increase the risk of possible suicide. It is not uncommon for depressed individuals to have thoughts about suicide whether or not they intend to act on these thoughts. Up to 15% of those who are clinically depressed die by suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to make the pain go away. If someone you know is threatening suicide or talking of wanting to hurt him/herself, seek professional help right away.

Useful Depression Links

Summary

Depression is a serious mental problem that affects 1 in 5. It can lead to suicide on one extreme but for the vast majority of people, it is only mild, but enough to curtail happiness and achievement.

If you suspect you have depression, there is no shame in seeking medical assistance as illustrated by former WA premier Dr Geoff Gallop.

Do you have thoughts on depression that you would like to share with fellow readers? Have you ever been depressed? Do you know anyone who has gone through depression? Do you have a unique point or insight that you can add to this topic? I would love to hear your opinion. Thank you.

What is wrong with a Little Grass?

Daniel Ngari — Thu, 19 Mar 2009 14:27:44 +0000

In his song “I shot the sheriff“, Bob Marley shot the sheriff but did not shoot the deputy. All around in his home town, they were trying to track him down. Trying to bring him in guilty, for the life of a deputy. He admitted shooting the sheriff, but said it was in self defense. He said Sheriff John Brown always hated him. For what? Every time Bob planted a seed, the Sheriff said “kill it before it grows” and so he shot the sheriff but swore that he did not shoot the deputy. What seed was Bob Marley trying to plant? Why was Sheriff John Brown and governments world over against that same seed?

Marijuana (Grass) Smoking

Bob Marley was a Rastafarian. Rastafarians believe in smoking weed for spiritual reasons. They believe in the sacramental use of cannabis and believe that getting high is way of spiritually connecting with God. Marijuana is one of the Pillars of the Rastafarian faith and is seen as a way of being in fellowship with fellow men and Jah (God).

Other names for Marijuana are: Bhang, Mary Jane, BC bud, Boza, Ganja, Indo, Kindbud, Ishence, Homegrown, Shake, Acapulco gold, Sleng teng, Sinsemilla, Cashi, Collie, Chronic, Blunt, Locoweed, Sensi, Green goddess, Green, Weed, Cannabis, leaf, Indica, Cheeba, Reefer, Grass, Spliff, THC, Bud, Pot, Herb, Wisdom Weed, KGB (killer green bud), 13, Hydro, Smoke, Kaya, Buddha, Thai, Kona Gold, Hash, Maui wowie, Wacky tabacky, Dope, Skunk and 420. I feel like I could add a few new names of my own but the list is long enough.

In Kenya, smoking marijuana was mainly done by primary school dropouts. But coming to Australia and living here for more than 10 years now exposed me to another wider group of people who smoke weed. These people are not Rastafarians. Some of them even read this blog. This bigger group includes teachers, doctors, lawyers, business men and women, fathers and mothers, backpackers and university students. The law here seems soft on people who only have a plant or two of marijuana as long as they are not hydroponic weed. It is a crime to posses weed beyond a given quota and carrying too much makes one a “dealer” which carries stronger legal implications.

In 1998 as I was leaving Kenya to come to Australia for further studies, my parents had a very strong final message for me at the airport. Just before I got into the Air Zimbabwe flight to Australia, my parents pulled me aside and said “Never ever take drugs, you will be alone in that foreign country, but remember there is no such thing as a little drug”. Those words are still with me and if you are reading this mum and dad, thank you for those words.

I refuse to take drugs. I refuse to take even a little drug, and for good reason. I will illustrate my reason by way of a story from Northern Kenya.

Camel Story from Northern Kenya

I have a mild fascination with camels. I was born in one of the few countries in the world with camels (Kenya) and now I live in country with a camel for every 20 people (Australia). Did you know that there are more than 1 million camels in Australia?

This story was first told to me when I was very young.

There was a family in Northern Kenya that lived in a small house (small as in not very tall). One day it started raining heavily, a rarity in that particular area. The camel was being rained on so it decided to ask for permission to put its head into the house. The owners said it was ok. The rain continued pounding heavily and the camel asked for permission to put its neck in. The owners said ok again. After an hour, the camel asked if it could put its front leg and shoulders in. The owners again said yes. Then the camel stood up to stretch. The small house broke and was blown away by the heavy wind. The family was devastated.

If you give drugs an inch, it will take a mile. Drugs are self perpetuating. The more you smoke or take drugs the more your body will want it. It is called addiction my friend. It does not happen overnight but when it happens, it has devastating effects, much worse than that caused by the camel. It may start with a friend inviting you to smoke and pass the joint, or adding “a little something” to drinks to make the night more interesting. My friend; do not give in to temptation. A little leads to more.

The Effects of Marijuana

Effects on Daily Life – Smoking weed has long term effects on physical and mental health. It hinders creativity and cognitive abilities. Weed desecrates career status and social life.

Addictive Potential – Long-term marijuana abusers trying to quit report irritability, sleeplessness, decreased appetite, anxiety, and drug craving, all of which make it difficult to quit.

Effects on Mental Health – Increased rates of anxiety, depression, suicidal ideation and schizophrenia.

Effects on the Heart – The risk of heart attack more than quadruples in the first hour after smoking marijuana.

Other Drugs You Should Avoid

Depressants – Drugs used to reduce mental or physical activity. They make people feel relaxed, less tense, and less aware of events around them. They include alcohol, heroin, inhalants, sleeping pills and ketamine.

Stimulants - Stimulant drugs are drugs that temporarily increase alertness and awareness. Stimulants are taken to make people feel happy and to decrease appetite. They include tobacco, cocaine, crack, amphetaminess, and methamphetamine.

Hallucinogens – Psychoactive drugs that induces hallucinations or altered sensory experiences. Besides LSD and PCP, they can include mescaline, deadly nightshade and salvia plants.

Summary

The issue of drugs is a wide topic; I have just opened the floor for further discussion on this topic. Please post your comments on ways to avoid the drug culture and the effects of drug abuse.

What is the True Cost of Alcohol?

Daniel Ngari — Wed, 18 Mar 2009 21:22:32 +0000

Like all good things in life, alcohol has an evil twin sister. It helps us feel good yet burns our liver. It helps people meet and at times makes them part in less than pleasant ways. I love my beer and am not immune to other forms of alcohol. I am not talking to you as a preacher would, but as a fellow social drinker. Ok that is now out of the way. Let us now talk about the true cost of alcohol.

Drinking Cultures

Drinking culture refers to the customs and practices of people who drink alcoholic beverages. I happen to have lived in two countries with strong drinking cultures (Australia and Kenya). I have seen first hand the joys of alcohol and the impact of alcohol on individuals, families and societies.

According to ConvictCreations.com, “Australia used to be one of the world’s great drinking nations. It is believed that during the Convict era, when rum was used as currency, the colony’s inhabitants drank more alcohol per capita that any other time in human history. The high rate of consumption is understandable considering that the first fleet brought enough food for two years and enough grog for four”.

Kenyans love their alcohol, just like Aussies do. One of the most successful companies in Kenya is East African Breweries. The company claims to be responsible for “bringing people together” with its range of beverage brands that appeal to a huge portion of the population.

There are many reasons for drinking or abstaining from alcohol, many of which are influenced by culture. But regardless of the drinking culture in your country, neighborhood or city, you should make conscious decisions on what level of drinking is good for you.

The Benefits of Alcohol

Moderate consumption of alcohol helps people in socializing and relaxation. Social drinking plays an important role in such social functions as dating. For example, a person buying another a drink at a singles bar is a gesture that one is interested in the other and often initiates conversation, or at least flirtation.
Alcohol helps people see the world in a new perspective. “Beauty lies in the eyes of the beer holder”.
Moderate consumption of alcohol helps prevent some diseases such as coronary heart disease and ischemic stroke in older people. There is very little health benefit for alcohol consumption by people aged less than 45 years.

NB: I have spent more than two hours flying around the internet looking for the benefits of alcohol. I did not find much. Most of the claims of alcohol being beneficial to health have been rebutted by more scientific evidence. It looks like the science community long decided that alcohol is not good for us.

Binge drinking

Binge drinking is sometimes defined as drinking alcohol solely for the purpose of intoxication, although it is quite common for binge drinking to apply to a social situation, creating some overlap in social and binge drinking. Some researchers define binge drinking as a woman consuming four drinks and a man consuming five drinks on an occasion. Could you be a Binge Drinker?

The Effects of Binge Drinking and Alcohol

While I could not find too many positives to do with alcohol, I found the following negatives. Please drink responsibly or better yet – quit!

Calories – With 7 calories per gram, the number of calories in alcohol is second only after fat (9 cals/g). If you are trying to control your weight, avoid alcohol. Alcohol will thwart your weight loss efforts more than most foods.
Hangovers – A hangover describes the sum of unpleasant physiological effects following heavy consumption of drugs, particularly alcoholic beverages. The most commonly reported characteristics of a hangover include headache, nausea, sensitivity to light and noise, lethargy, and thirst.
Accidents – Alcohol related accidents include traffic accidents, domestic or work related accidents. They may result in serious injury or death.
Break ups – Alcohol may fuel irrational behavior such as jealousy and violence that may break up relationships and families.
Flow on effects to other parts of your life – Drinking excessive amounts of alcohol spreads its negative energy to other areas of life. For example, heavy drinkers are less likely to be productive at work.
Hinders creativity – Alcohol slows down the brain functions and impairs creativity. If you want to succeed in life you need a fresh beautiful mind that is free from alcohol.
Escapism – you should face your fears and demons and address underlying issues instead of finding solace in the bottle.
Types of Friends – If you surround yourself with drinking buddies everyday or even just during the weekends, you may be missing out on a whole lot of people out there. There are many good people who do not hit the clubs or pubs. They may be the friends that may make you happy or help make a difference in your life. Avoid the myth that deals are made in pubs. The big deals are made when sober.
Wastes time – Alcohol is the thief of time. Time spent recovering from hangovers or sitting at a pub could be used for other pursuits in life. Remember there is an opportunity cost for every hour of drinking.
Alcoholism - Continuous heavy drinking over a long period of time can lead to a person becoming physically and psychologically dependent on alcohol.
Expensive - Alcohol is expensive, not just in the money that you spend buying beer, wine or spirits, but in the opportunity cost and consequences of drinking. Decide if the price is right for you.
Health Problems – Significant damage to the brain and liver.
Depression and suicide – Alcohol can fuel depression and suicidal tendencies.
Amnesia – Amnesia means the loss of memory; forgetfulness. Alcohol leads to temporary and even permanent amnesia.

Breaking Free from Binge Drinking

Set limits for yourself and stick to them
Try having a ‘spacer’ – alternating non-alcoholic drinks with alcoholic drinks
Drink slowly. Take sips not gulps
Try low alcohol alternatives
Eat before or while you are drinking, avoid salty snacks, they make you thirsty
Have one drink at a time, so you can keep track
Avoid sculling competitions, and drinking games
Stay busy – don’t just sit and drink
Be assertive – don’t be pressured into drinking more than you want or intend to.

Seven Humorous Side effects of Alcohol…. And remedies!!! (Courtesy of Sam @ Kasarani.com)

1. Symptom: Cold and humid feet.

Cause: Glass is being held at incorrect angle (You are pouring the Drink on your feet).

Cure: Maneuver glass until open end is facing upward

2. Symptom: The wall facing you is full of lights.

Cause: You’re lying on the floor.

Cure: Position your body at a 90-degree angle to the floor.

3. Symptom: The floor looks blurry.

Cause: You’re looking through an empty glass.

Cure: Quickly refill with your favorite drink!

4. Symptom: The floor is moving.

Cause: You’re being dragged away.

Cure: At least ask where they’re taking you!

5. Symptom: You hear echoes every time someone speaks.

Cause: You have your glass on your ear.

Cure: Stop making a fool of yourself!

6. Symptom: Your dad and all your brothers are looking funny.

Cause: You’re in the wrong house.

Cure: Ask if they can point you to your house.

7. Symptom: The room is shaking a lot, everyone is dressed in white and the music is very repetitive.

Cause: You’re in an ambulance.

Cure: Don’t move. Let the professionals do their job.

Are you an Alcoholic?

Alcoholism refers to any condition that result in the continued consumption of alcoholic beverages despite health problems and negative social consequences.

The Journal of the American Medical Association defines alcoholism as “a primary, chronic disease characterized by impaired control over drinking, preoccupation with the drug alcohol, use of alcohol despite adverse consequences, and distortions in thinking.”

The CAGE questionnaire, named for its four questions may be used to screen patients quickly in a doctor’s office. Two “yes” responses indicate that the respondent should be investigated further. The questionnaire asks the following questions:

1. Have you ever felt you needed to Cut down on your drinking?

2. Have people Annoyed you by criticizing your drinking?

3. Have you ever felt Guilty about drinking?

4. Have you ever felt you needed a drink first thing in the morning (Eye-opener) to steady your nerves or to get rid of a hangover?

The following test has been adapted from the NCADD Self -Test” (National Council on Alcoholism and Drug Dependence – USA)

1. Do you ever drink heavily when you are disappointed, under pressure or have had a quarrel with someone?

2. Can you handle more alcohol now than when you first started to drink?

3. Have you ever been unable to remember part of the previous evening, even though your friends said that you did not pass out?

4. When drinking with other people, do you try to have a few extra drinks when others won’t know about?

5. Do you sometimes feel uncomfortable if alcohol is not available?

6. Do you sometimes feel a little guilty about your drinking?

7. Are you in more of a hurry to get your first drink of the day than you used to be?

8. Has a family member or close friend ever expressed concern or complained about your drinking?

9. Have you been having more memory ‘blackouts’ recently?

10. Do you often want to continue drinking after your friends say they’ve had enough?

11. Do you usually have a reason for the occasions when you drink heavily?

12. When you’re sober, do you sometimes regret things you did or said while drinking?

13. Have you tried switching brands or drinks, or following different plans to control your drinking?

14. Have you sometimes failed to keep promises you made to yourself about controlling or cutting down on your drinking?

15. Have you ever had a DWI (driving while intoxicated) or DUI (driving under the influence of alcohol) violation, or any other legal problem related to your drinking?

16. Do you try to avoid family or close friends while you are drinking?

17. Are you having more financial, work, school and/or family problems as a result of your drinking?

18. Has your physician ever advised you to cut down on your drinking?

19. Do you eat very little or irregularly during the periods when you are drinking?

20. Do you ever feel depressed or anxious before, during or after of heavy drinking?

Any “yes” answer indicates that you may be at a greater risk for alcoholism. More than one “yes” answer may indicate the presence of an alcohol-related problem or alcoholism, and the need for consultation with a alcoholism professional.

Summary

The true cost of alcohol is very high. The cons outweigh the pros. Decide if you are willing to pay such a high price in your life before you have the next drink. Moderation is the key, but quitting is gold.

If you have any comments on the true cost of alcohol or a different opinion on any issue, please feel free to post in the comments section. Your comments are most welcome.

Sexual Healing for the Willing

Daniel Ngari — Tue, 17 Mar 2009 19:26:36 +0000

Let’s talk about sex. Let’s talk about sexual health. This is a taboo topic for many and I will understand if not everyone reads beyond the first paragraph. If today’s blog post means I will never get voted in as Australia’s Prime Minister or in any elective post anywhere in the world, so be it.

Today’s post is aimed at inspiring the sexually active amongst us to have wholesome and long term success in health. This post may not endear me to the church and many people may not agree with all I say, but that is all good. This blog post will only be useful for those willing to save their lives from the jaws of sexually transmitted diseases.

Power, Sex and Money

This blog exists to inspire you to be the best you can be. I hope that by reading this blog, you will be inspired to attain success in various aspects of life. In the current series (health series), I am writing to encourage you to take active steps to succeed in physical health and wellness.

The other areas of success that I have been writing about (and will be writing about) include financial freedom, careers, home & family, social & relationships and character. I hope you become successful in all areas of life. However, there are some obstacles along the way, and I will do my best to point them out to you.

I have found that the more successful one becomes, in power and money terms, the more readily sex becomes available. There is a strong connection between power, sex and money for some strange reason. It is not uncommon to hear of powerful men getting caught up in a web of sexual controversies. Maybe power and money are aphrodisiacs but I will save that for a future blog post perhaps.

Unfortunately, when sex starts falling like manna from heaven, many people get careless. They start sleeping with multiple partners without regard for consequences. It is like hanging out on Australian beaches all day without sunscreen. Something will burn you.

The Joy of Unprotected Sex

You would think that in this day and age people would be more careful about having unprotected sex. Many people, either out of ignorance or a morbid desire for punishment have unprotected sex with strangers. The joy of unprotected sex is akin to jumping from a high rise building. The only difference is that those practicing unprotected sex smile and scream in ecstasy as they jump off to destruction.

I come from Kenya, a country that has one of the highest HIV/Aids prevalence in the world. The 2008 UN Report on the global AIDS epidemic indicates that there are between 1.5 and 2 millions Kenyan Adults and Children are living with Aids. Those are shocking numbers and I feel it is my duty to inspire my blog readers, many of whom are from Kenya to do what they need to do to protect themselves from Aids and other sexually transmitted diseases.

In 2007, an estimated 33.2 million people lived with the disease worldwide, and it killed an estimated 2.1 million people, including 330,000 children. Over three-quarters of these deaths occurred in sub-Saharan Africa, retarding economic growth and destroying human capital. The fear of potentially having the disease has an even bigger impact on economic growth in my opinion.

NB. Not all cases of Aids are due to unprotected sex. But the focus of this blog post is staying safe by practicing safe sex.

The Impact of Unprotected Sex

A night of pleasure may lead to one or more sexually transmitted disease or unwanted pregnancy. If you want to succeed in life, truly, avoid unprotected sex like a plague.

Sexually Transmitted Diseases – These are diseases that can be transmitted from one person to another due to unprotected sex. There are more than 25 diseases that are transmitted through sexual activity.Other than HIV, the most common STDs are Chlamydia, Gonorrhea, Syphilis, Genital Herpes, Human Papillomavirus, Hepatitis B, Trichomoniasis, and Bacterial Vaginosis. There is a full menu to choose from for someone who wants to eat from that buffet.
Emotional and Psychological Impact – After a night of passion, some people might not think much about it other than the pleasure. But for others, the morning after brings guilt and fear of what might have happened. Many campus pharmacists and nurses meet scared female students looking for a “morning after” pill in fear that they may have gotten pregnant. Sometimes the girls may delay in taking action and end up procuring an abortion. Abortions lead to psychological trauma that lives with the person for years to come.The uncertainty of whether one has procured a sexually transmitted disease or infection may sap morale and decrease productivity. Unsafe sex is a costly action in all counts.

Safer Sex Guidelines

Safe activities have no risk for spreading HIV. Abstinence (never having sex) is totally safe. A South African preacher recently put it very simply for his male listeners “Give your d*** back to the Lord“. Abstinence is as safe as it gets.
Sex with just one partner is safe as long as neither one of you is infected and if neither one of you ever has sex or shares needles.
To be safe, assume that your sex partners are infected with HIV. You can’t tell if people are infected by how they look. They could be lying if they tell you they are not infected, especially if they want to have sex with you. Some people got HIV from their steady partners who were unfaithful “just once”.
Drugs and Alcohol before sex decreases the probability of practicing safe sex. Avoid those vices and you will be less likely to have unprotected sex.
Keep a packet of condoms near by. It is better to use condoms than get infected. The Church will tell you to abstain. If you cannot abstain, at least be safe about it; use condoms.
For more information on HIV, please visit http://www.aids.org/factSheets/index.html

Bonus Video – Vuta Pumz

The song is basically a Public Service Announcement (PSA) to Kenyan young men and women about HIV/ AIDS. It also is a caution to them about their sexual practices and the fact that they are not invincible. On the other hand it encourages those who are already infected with the HIV virus to take Anti retroviral drugs, and basically take care of themselves. The song has an important message for every segment of the youth and is done in a way that speaks directly to the youth instead of speaking AT them. (Video commentary courtesy of Youtube user orchard80)

Summary

To succeed in life, you must cover all the bases. Today’s blog post was about insuring your health by living safely. The best way to heal yourself from sexual disease is to avoid unsafe sex. Unsafe sex leads to STDs and has a big impact on emotional and psychological stability.

If you are already infected, take good care of yourself and do not spread the disease to others.

If you have any questions, comments or anything to add on the topic of safe sex, please post below. I would love to hear your comments and inspirational message on how we can lead safer lives.

Daily Exercise for Success

Daniel Ngari — Mon, 16 Mar 2009 12:54:30 +0000

To maintain top notch physical health and wellness, one has to exercise daily. Physical exercise is any bodily activity that raises the heart rate above its resting level and enhances or maintains physical fitness and overall health. Exercise helps protect us from diseases of the affluent such as type 2 diabetes, coronary heart disease, obesity, and certain forms of cancer, asthma, alcoholism, depression, and allergies.

Net Calories Intake

Yesterday we talked about the health benefits of eating right. I mentioned that the amount of food that you eat per day (intake) minus the amount of energy that you burn through daily activities and exercise (output) equals your net calories.

To maintain your ideal weight, you should seek to burn out any excess calories consumed in a given day. You need to reduce your net calorie intake (through exercise) when seeking to lose weight.

Why Exercise Daily?

The Power of Compounding: Burning an extra 200 calories per day is easier than trying to lose 1400 calories one day a week. There is a cumulative benefit to exercise, for example in muscle development. The more you exercise the stronger you become and the better you get at handling tougher exercise routines. Just like a saving plan, it is more effective to start early.

Types of Exercise

According to Wikipedia, Exercises are generally grouped into three types depending on the overall effect they have on the human body:

Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.
Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.
Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.

Benefits of Exercise

Exercise in combination with a balanced diet, helps maintain healthy weight
Sticking to an exercise program helps develop mental discipline to take on many challenges in life.
It helps develop valuable character traits such as persistence, follow up and commitment.
Exercise helps in building confidence and body image.
Exercise helps in relaxation, stress relief and emotional stability.
Exercise helps keep away fat and diseases. The time and money spent in exercise pales in comparison to time and money that would be spent fighting diseases.
Exercise helps improve strength and tenacity to take on challenges.
Improves psychological well-being

Barriers to Exercise

Everybody finds a reason not to exercise from time to time. The following are some of the most common reasons cited for not being disciplined enough to exercise.

Lack of time due to work or family commitments.
Lack of equipment or gym membership.
Lack of facilities nearby.
Personal safety when exercising outdoors alone.
Poor weather or night-time lighting.

A Poor Man’s Exercise Guide

In tough economic times, many people quote lack of gym membership fees as the main reason for not exercising. The following are types of exercises that you can do at no cost.

Walking out doors. Walk to the shops, alight from the bus or park your car a kilometer or more from your destination and walk.
Sit ups and Push ups in the house. Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100.
Weight Lifting – Find something heavy to lift! J
Running or Cycling
Get an exercise friend to do joint exercise.
Sports – Join a football team or any sports team.

Find Thirty Campaign

The Find thirty ^® campaign is an Australia States Government initiative that encourages people to be sufficiently active for good health. The campaign states that 30 minutes of moderate-intensity physical activity on most days of the week is all you need.

Some of the recommendations of this campaign are:

1. Set goals

Set goals for your activity that are specific and realistic. You may find it beneficial to set short, medium and long-term goals. Revisit regularly and if necessary amend your goals to ensure they are still achievable.

Reward yourself when you reach your goals. This can give you a great sense of achievement and confidence.

2. Be active with others

Be active with friends or family. Make a regular time to meet to go walking or take part in other activities. This way you can motivate and encourage one another and have fun at the same time.

3. Make physical activity a part of your day

Include physical activity in your daily routine. Set your alarm for thirty minutes earlier each morning or use your lunch break to go for a walk.

You can also:

Walk somewhere to eat your lunch
Take the stairs instead of the lift
Walk or cycle with your children to school or for other short trips
Leave the car at home and take public transport
Park your car a 10-15 minute walk away from your destination.

4. Choose an activity that you enjoy

There are lots of fun activities for you to enjoy. How about salsa dancing, aqua aerobics, Pilates, bush walking or gardening?

http://www.findthirtyeveryday.com.au

Summary

Exercise is very important for your health. You should seek to benefit from daily exercise. Avoid excuses including those of lack or time or money. There are viable alternatives for the willing. You should seek to find at least 30 minutes of exercise everyday.

I would love to hear from readers. Do you exercise everyday? Are you a member of a health club? What handy tips can you give us about exercise?