Category: The ability to change

What is the fastest way to learn a new skill? An intriguing aspect of learning is the power of repetition over duration. Although it may not be obvious, short and regular practice is usually more effective than long and infrequent sessions. For example, a 5-minute breathing practice done daily is more effective than a one-hour breathing session per week. Understanding the learning process Read more

Deliberate stopping is an essential part of brain care. But why is it so important? When was the last time you allowed yourself to slow down? If the answer is not “today”, then this is a reminder to change it. Finding time to pause is an important part of any brain care routine - alongside the other four brain care behaviours. Mindfulness is a popular term, but it is not Read more

One of the most powerful yet simple tools for self-awareness is guided visualisation. It uses words and images to help distract you from worry, stress and pain, allowing you to find your inner strength and creativity. It harnesses the mind's natural abilities for health and healing. Through guided visualisation you can learn to use your imagination to “create the desired state”, Read more

Stop wasting time worrying and become more efficient and productive. KEY POINTS There is a brutal truth in life that some people refuse to accept: you have no control over many events in your life. Some who resist this truth become control freaks. They micromanage, refuse to delegate tasks and try to force others to change. They think: if only they can get enough control Read more

There are several general ways in which people tend to cope with unsupportive, maladaptive thoughts. Another article looks at challenging them, but this article focuses on an approach that accepts these thoughts and lets them take their course. At first glance, these two philosophies may seem contradictory, but they can be successfully combined. The ideas discussed here come from Acceptance and Commitment Read more

How often have you said or heard someone say: “If this goes wrong, my life is over” or “If I don't find a job after university, I've wasted four years”?Have you ever generalised from one particular event to your whole life experience? For example, “My diet is completely ruined because I ate one cookie” or “I did badly in this presentation, so I am a terrible presenter”? Such Read more

Home experiment on naming emotions Let's start this article with a short emotion experiment: how are you feeling right now? (take a few seconds to answer) What emotion have you felt today or in the last few days? (take a few seconds to answer) Most people probably answered the first question with “good”, “great”, “ok” or “not so good”. For the second question, you probably Read more

The emotion sentence reads “I feel ... “ . Saying how you feel using an emotion sentence is a powerful skill that allows you to practice naming the emotion and its cause - the thought that triggers it - quickly and effectively without getting lost in the story. It helps you to be aware of what you need to feel better. Sometimes you will need to take an action, such as identifying Read more

Our minds tend to be full of different thoughts, but there is a difference between neutral or supportive thoughts and unproductive thoughts that only lead further into the negative spiral of automatic thoughts. Here are some questions that may help you to notice your thoughts from the outside, distinguish them and start choosing what to do with them, Read more