10 Best Exercises To Do At Your Desk

The Wooden Leg

For lower-body strength: Sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

 

The Magic Carpet Ride

This works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

 

Tricep Desk Dips

This is for upper-body strength, courtesy of Nolan Palmer Smith. Ladies, this will help the backs of your arms. Place your butt on the edge of the desk, then place your palms on the edge of the desk on either side of you. Keeping your feet together, bend at the elbows and slide forward off of the desk and dip down a few inches, and then push back up. Dip to where your elbows are bent at 90 degrees. Do this 20 times. For a variation, put your feet on the chair.

 

Carpal Tunnel Reliever

Carpal tunnel syndrome shouldn't catch up to you if you repeat this simple move every day. Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch (you won't have to go far). Hold for 15 seconds.

Sitting Spinal Stretch

This enhances both flexibility and muscle strength. Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds. Release and raise your arms toward the ceiling again. Then repeat the twist going the other way. Hold for 10 seconds.

Shoulder Spin

A good move for flexibility. Sit tall in your chair and reach your left hand behind your back, between your shoulder blades, palm out. Then reach your right hand up toward the ceiling, bend it down, and try to touch your left hand. If you can reach it, great: Hold for 10 seconds. If not, grab onto your shirt and keep practicing. Switch arms and repeat.

Feet-Up Hamstring Stretch

To ease the hamstrings, lower back and calf muscles, push your chair away from your desk and put a leg up on the desk. (Ladies, try this on a day you're not wearing a skirt.) Flex your foot and lean forward slightly over your leg while keeping your back straight. Hold for 10 seconds. Point your foot, lean and hold for five seconds. Switch legs and repeat.

Invisible Chair Sit

Nolan Palmer Smith suggests these squats from the chair as a strengthening exercise. They work best if you lower your seat as far as it will go. Stand in front of your chair with your feet a hip's width apart. Place your hands on your hips and lower your butt until it's just above the seat. Then sit down as slowly as possible. Do 20 repetitions. To make it harder, reach your hands overhead as if you were holding a beach ball. If you're really feeling steady, try it on one leg.

The Little Mermaid at Work

For both flexibility and core strength, this is one of Heidi Freyer's favorite poses. She's a Pilates instructor and owner of Pirouette, Pilates and More in Wilton, Conn. Sit upright in your chair. Hold your right wrist over your head with your left hand and pull it, stretching your right side. Heidi says make sure to keep your shoulders down as you bend. Hold for 10 seconds. Return to upright posture. Take hold of your left wrist over your head with your right hand and stretch the other way. Repeat five times on each side.

Desk Push Ups

Nolan suggests these for upper-body strength. Stand a yard or more away from your desk, with your feet together. Place your palms on the edge of the desk a shoulder's width apart. Lower your chest to the edge of the desk, and push back up. Remember to exhale on the way up. Do 20 times.
 

 

The 4 best gym machines for weight loss

Treadmill

A staple at most gyms, treadmills are popular for good reason: They accommodate almost any fitness level and goal. If weight loss is on your list, working out on a treadmill should be, too. “Treadmills are a great way to burn calories and help with weight loss because they simulate a real-life movement: walking or running,” says Colin Westerman, a personal trainer and owner of F.I.T. by Colin Personal Training in Vancouver, B.C. 

There’s one trick, though, that boosts your ability to burn calories for weight loss on a treadmill:  “You have to bear the load of your bodyweight,” says Westerman. That means no holding onto the treadmill’s side handles as you walk or run.

The treadmill’s features also work well for weight loss. “You have to keep up to the speed of the belt on a treadmill so you cannot rest or take it easy,” says Westerman. There’s also the calorie-zapping incline feature, allowing you to kick up the intensity without having to move faster or break into a run if you prefer a joint-friendly walk.
 

Group cycling bike

Most gyms have stationary bikes, but the best ones for revving up weight loss are often found in the group exercise studio – whether you ride them as part of a class or cycle solo. “Indoor bikes for group cycling tend to fit a rider differently than a stationary bike,” says Krista Popowych, a Vancouver, B.C.-based fitness expert and Master Trainer for Keiser, a company that creates bikes and education for group cycling.

“These bikes allow for more adjustment points, such as seat height, saddle fore and aft [front and back] position, handlebar height and handlebar fore and aft position.” The more you can tailor the bike’s fit to your body, the more comfortable the ride. And the more comfortable you feel on the bike, the longer you’ll be able to ride, which counts toward weight loss.

“Indoor bikes also have a very smooth pedalling ‘feel’ to them,” says Popowych, “because they’re built to mimic outdoor riding.” For this reason, they complement exercise techniques like interval training that burn lots of calories.

Indo-Row Rowing Machine

Rowing machines have made a comeback, thanks in part to Indo-Row, which offers group classes and features on its machines that help you get the most out of this cardio program. For example, the Indo-Row’s water-filled flywheel on the front of the machine mimics the dynamic resistance of a boat gliding over water.

“The water creates a very authentic feel and consistent resistance throughout the entire stroke,” says Josh Crosby, a trainer and creator of Indo-Row in Los Angeles. “The extremely smooth action, comfortable seat and ergonomically designed handle allow you to challenge yourself both with intensity and duration. This is a perfect recipe for calorie burn.”

If you think rowing only works the arms and back, think again. “The Indo-Row machine utilizes more than 80 percent of your muscle mass, taking the body through a dynamic range of motion,” says Crosby. “By spreading the workload over the entire body, you’re able to work at a higher intensity or go longer.” Either way, you’ve just added more calorie burn to your workout.

StepMill by Stairmaster

Sort of like a fast-moving escalator for the gym, this machine stimulates climbing stairs – except the steps actually move! “This is one of the hardest pieces of cardio equipment,” says Westerman. “It's like a treadmill with stairs.”

One reason it works so well for weight loss is the potential for calorie burn - you could climb the equivalent of 10 or 20 flights of stairs. “You’re working against gravity – essentially going up a flight of stairs – and you’re forced to bear most of your bodyweight,” explains Westerman.

“Plus,” adds Westerman, “you have to lift your foot off of the step and up onto the next step as opposed to a Stairmaster or elliptical trainer, where your feet stay planted on one step for the duration of the workout. This extra movement causes more work and burns more calories.”

Tips for Eating Healthy When Eating out

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole-wheat bread for sandwiches.
• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.
• Order an item from the menu instead heading for the "all-you-can-eat" buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
  • Order an appetizer-sized portion or a side dish instead of an entrée.
  • Share a main dish with a friend.
  • If you can chill the extra food right away, take leftovers home in a "doggy bag."
  • When your food is delivered, set aside or pack half of it to go immediately.
  • Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
• To keep your meal moderate in calories, fat, and sugars:
  • Ask for salad dressing to be served "on the side" so you can add only as much as you want.
  • Order foods that do not have creamy sauces or gravies
  • Add little or no butter to your food.
  • Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

How to Motivate Yourself to Work Out

Method 1 of 3: Motivating Your Thoughts

1. 
   1
   Find your reason. Find your why. Everybody has one. What's yours? Do you want to be sexy (or healthy) as hell? Do you want to see your grandkids through their 20s? Do you want to fit into those jeans you wore 5 years ago? Do you have a crush on that babe at work? What is it? Isolate it. Focus on it.
   • You know how it goes -- "out of sight, out of mind." So if you keep this reason on the forefront of your conscious (that is, you're thinking about it all the time) you won't be able to ignore the logic behind working out. It'll be the simplest solution to getting what you want. Humans are pretty good at doing what they want -- so lining these two things up (the motivation and the action) will become easy as pie.
   Ad
2. 
   2
   Talk yourself into it. You're probably telling yourself something like "I should exercise right now. If I don't work out, I'm never going to get fit." This statement has many hidden obstacles. For one thing, feeling like you should do something makes it seem like work, or an obligation. That's no fun! You're also thinking about what will happen if you don't exercise -- in other words, you're threatening yourself with punishment (the image of being unfit). Subconsciously, you're flooding your mind with negativity. Instead of thinking about how you'll look if you don't work out, think about how great you'd look if you did!
   • It's very important to think in the positive. Instead of, "God, I feel terrible for not working out," think "I'd feel better if I worked out -- so tomorrow I will." If you think in "nots" and "nevers" and "didn'ts," you're just bogging yourself down, making it even harder to get motivated!
3. 
   3
   Set a goal for yourself. This can be at any point -- it doesn't have to be your end goal! If you want to work out twice a week, have a goal of two times a week -- simple. Then you can reward yourself after! If you want to run 10 miles a week, have that be your goal. Smaller goals (rather than losing 50 pounds, say) bring the light at the end of the tunnel a bit nearer, making it more achievable.
   • Sign up for a charity walk or run that will encourage you to train. Once you have a set date to work towards, you'll have a goal in mind while you're working out. The feeling of accomplishment after you're done will encourage you to sign up for another or to just continue being fit.
4. 
   4
   Set up rewards. What's the point in having goals if nothing is going to come from it? You gotta reward yourself! And again -- the rewards don't have to be dangled in front of you until the very end (that's just cruel); give yourself teeny rewards from time to time for sticking with it.
   • Make a reward for every session, every week, every pound, or every task you do/exercise/lose/complete -- whichever speaks to you. This is all about training your brain. When you see the good stuff behind all the work, it'll give you the strength to keep going and to stick with it.
   • The other side of the coin is to make the alternatives worse. Tell yourself if you don't work out, you have to organize the attic, donate $50 to the KKK, or call that cousin you haven't spoken to since that awkward family reunion. Now that's one threatening motivation.
5. 
   5
   Don't be so hard on yourself. You're not lazy -- this stuff is just hard. A person that runs 5 miles a day doesn't get that the energy they exert is a lot less than the energy someone uses that hasn't worked out in years. So don't label yourself -- you're just starting out, that's all.
   • When you stumble and fall, you have to understand that that's normal. It happens to everyone. It's unimportant that you have a setback -- it's only important that you get back up. These tiny failures will happen (you'll miss a day, you'll get sick, whatever), so when they do, relax. You'll get back at it. Keep your chin up.
6. 
   6
   Hypnotize yourself. Hypnosis is a state of intense concentration, when your mind is extremely receptive. The "Best Me Technique" is a form of hyperempiria, or suggestion-enhanced experience, which encourages you to pre-experience the accomplishment of a goal. See the video below for more insights as to how self-hypnosis can help you get motivated to exercise.
   • This will only really be effective if you believe it'll be effective. If you're a skeptic, don't waste your time. Stick to more concrete endeavors.

Method 2 of 3: Motivating Your Behavior

1. 
   1
   Eat healthy. If you wanted an article on dieting, you would've pulled up an article on dieting. But the fact of the matter is that everything is intrinsically connected. If you eat healthily, you'll feel healthier. When you feel healthier, guess what? You'll feel more like working out.
   • In addition to eating healthily, eat breakfast! Not only will it energize you for the entire day, but it'll help you maintain a healthy weight and stay strong.^[1] Oh, and chug the water, too!
2. 
   2
   Buy new gear. Spending money and having nothing to show for it is a pretty crappy feeling. So when you spend triple digits on shoes, pants, and other gear, you gotta use it. So go out and buy a new workout outfit! Part of you will be chomping at the bit to go slink it around the gym.
   • However, this won't work if you leave it in a bag in your car or bury it at the back of your closet. When you buy that outfit, leave it out. Place it on your dresser, on your bed -- heck, on the kitchen counter -- to torment you until you wear it. Once again, the whole "out of sight, out of mind" thing is what you're working on here. Constant reminders will keep you on the right track!
3. 
   3
   Substitute sedentary, unproductive activities with healthy ones. For instance, make an effort to go to the gym each time you would instead of watching a TV show you don't really like after one you do like. You'll feel motivated to exercise each time the old, deprecated activity comes up in your mind, and not short on time due to the new exercise habit.
   • How often do we get lazy and do things that we're not particularly engaged in? All. The. Time. Everyone does. So next time you find yourself channel surfing, take it as a cue. You don't have to go to the gym, but get up and go for a walk. Clean the dishes. Organize the garage. Just do something else. You'll feel better (and more productive) after!
4. 
   4
   Get halfway there. If you want to go to the gym, but just don't feel like it, just drive yourself to gym. Tell yourself that if you still don't feel like working out, you'll go home. Odds are, though, once you're there, you won't feel like driving home. Then tell yourself you'll just walk on the treadmill for 10 minutes, even if your exercise routine involves much more. Just telling yourself to do one more thing, without having to commit to anything else, will make things much easier. And before long, your endorphins will take over.
   • If your form of exercise involves going outside, a good first step is to get dressed and just sit outside. A good next step is to walk. You'll find that once you're dressed to go and walking, exercise doesn't seem like such a big stretch.
5. 
   5
   Make yourself accountable. Even though we're our own worst critics, we also are our own worst enablers. We'll set our minds to one thing on Monday and by Tuesday morning we're onto something else. That's why we've gotta have others holding us accountable, too. Tell your family, friends, and coworkers of your plan -- knowing the questions are coming will surely be motivation to get on it!
   • Keep a journal. So you've told everyone and their brother about your workout plan -- wonderful! Now it's time to record your progress. You'll want concrete numbers (and you'll want to remember them) to report to yourself and to the world around you. This journal could be on paper, on your computer, or even a blog on the Internet the world can chime in on.
6. 
   6
   Read magazines, blogs, and success stories. Though you might think you'd turn green with envy, you'd be surprised -- reading up on the topic at hand may be just the motivation you need. It keeps your mind on working out and shows you just how doable it is. What's more, you'll learn from what you read, resulting in you being more knowledgeable and resourceful.
   • Reading others' success stories, apart from being heartwarming, will make you think, "Well, heck, if she can do it, so can I." And that's exactly how it works -- you see these normal people (just like the rest of us) who took on these marvelous feats and came out ahead. You're next!
7. 
   7
   Turn everything off. In today's world, you feel naked when you disconnect from technology. How often are you more than 10 feet away from your phone? Maybe when you shower, maybe? So turn it off. Turn it all off. What's there left to do? Go for a workout.
   • That includes the TV, your phone, the computer, the whole gamut of technology. When the time rolls around to work out and you're not feeling it, disconnect. Don't let yourself use these things. You may find that you're bored enough to go for that run!
8. 
   8
   Surround yourself with motivating people. The world is full of people that want you to fail. These people are insecure, unhappy, and just plain mean. Avoid them. You know who they are. They'll make this process so much harder to accomplish. They're not worth it.
   • Working out is such a common thing nowadays. If it's not working out, it's dieting. Nobody is happy with what they look like or their health levels it seems. Use this to your advantage! Do you have a group of coworkers, friends, or family members that are going through the same thing? Suggest you team up! You all can put yours heads together to support each other. After all, there's strength in numbers.
9. 
   9
   Trade weight for cash. A 2007 study showed that the more you pay people to lose weight, the more pounds they drop over a three-month period.^[2] Doesn't exactly sound like rocket science, huh? If there's someone who keeps nagging you to lose weight, ask that person about paying you for every pound you lose! Odds are they'll pay up or shut up.
   • If your employer is self-insured, he or she might consider enlisting the services of a company that develops reward programs to encourage employees to lose weight.^[3]

Method 3 of 3: Motivating Your Routine

1. 
   1
   Do something small, right now. Going all the way to the gym, or getting decked out in your jogging gear, or doing whatever it is you feel you should be doing obviously seems like too much work. So just do ten push-ups or jumping jacks. Easy. And usually, it's just enough to get your heart rate going a little bit and make you feel like a little more exercise wouldn't be so bad.
   • Half the battle may be that working out seems like it just takes so much damn time. Between getting ready, going, working out, showering, getting home, and getting back into your day, hours have just disappeared. But doing small things can be effective, too! Don't write 'em off just because you're not drenched in sweat.
2. 
   2
   Make it enjoyable. If someone hands you a book on something you have zero interest in reading, you're gonna glance at the front cover, the back cover, maaaaybe flip through the pages, and set it down to gather dust. So if you hand your body and mind an equivalent workout, don't expect anything different. Do something that you enjoy, will stick to, and want to see through to the end.
   • This may take readjusting your concept of "working out." It's anything that gets you moving! You don't have to go pounding the pavement or asking for a spotter at the gym. Go swimming, go for a walk in the park, take a dance class -- anything. If you like it, do it. It counts!
3. 
   3
   Make it doable. Let's stick with the book metaphor. If someone hands you the unabridged, Latin version of the Bible, what would you do? You might be fascinated for a while and tell yourself you're gonna do it(!)...and then two Latin lessons in you decide Oprah's Book Club is more up your alley. Basically, when it comes to working out (and reading), to stay motivated, don't bite off more than you can chew. Make it doable -- make it small.
   • It's easy to sit on the couch on Sunday evening and say, "Okay -- I'm starting. I'm running 4 miles a day every day until I shed these 20 pounds!" Yeah. About that. You might be revved up for the first few days, but then you stumble so quickly it's impossible to get back up on the horse. So start with 20 minutes a day. A mile walk. Then, up it as you go. If it's doable, guess what? You can do it. And you will.
4. 
   4
   Make it convenient. Your favorite author just wrote a new novel that's supposed to be really good -- but it's only available at a store across town, the hours are 1:30-2:00 on Thursdays, and there's no parking lot. Are you gonna get that book? Probably not. Same goes for your workout. If it's inconvenient, it's not gonna happen. Pick one that you can get done that doesn't cut into your day so you get 'er done (or else you'll end up resentful, too).
   • Pick a gym that makes sense. Even if the best one is 30 minutes away, you'll be better off going to a decent one that's on your way home from work. Alternatively, plan out a routine you can do at home (yoga, anyone?) and fix it into your schedule. When there are no two ways around it, you'll feel obligated to do it.
5. 
   5
   Get a buddy. This is similar to the "make yourself accountable" step. When you have another person depending on you (for a ride, for a partner at the gym, whatever), the guilt of letting that person down forces you to do what you promised you'd do. And since you definitely know at least one person that works out, too, this is an easy resource to tap into.
   • Okay, so you're not close enough to anyone that you feel is "on your level?" Join a class or get a trainer. You'll have the added pressure of getting your money's worth -- many places will still charge you if you skip out.
6. 
   6
   Go for a quick, but intense, workout. Kill the "I don't have time" excuse by developing a routine that engages every muscle in your body in just a few minutes. Just because a workout is long doesn't mean it's good and just because a workout is short doesn't mean it's bad. Kill those misconceptions!
   • Get into interval training. If your schedule is jammed pack, this is the workout for you. If you haven't heard of it, where have you been? High intensity interval training is one of the fastest fat-blasting workouts on the planet (at least right now). You simply alternate between super intense bouts of exercise and rest.^[4] The easiest example is 30 seconds full out on the treadmill followed by 20 seconds of rest, but you can do it with weights, too.
7. 
   7
   Switch it up. If you've been going for a walk around the same park three times a week for the past 2 1/2 years, you may feel a little bored of your current routine and lose the drive to keep going. Such an easily solvable problem! Do something new! The novelty of a new activity will excite you and keep your brain going.
   • If you like the idea of sticking to a routine that requires zero weights and zero gym memberships, don't think you have to work these two in. If you're a runner, try running someplace else, running at a different time of day, or concentrating on sprints, a better time, or a better overall distance. You can change your goals, too! As long as you keep your body wondering what the heck is going on, your mind will stay awake, rejuvenated, and motivated.

25 Things You Need to Stop Wasting Time On

This morning I received a thank you email from a reader named Hope.  She said our blog and book helped motivate her through an arduous recovery process following a serious car accident last year.  Although her entire story was both heartbreaking and inspiring, this one line made me pause and think:
“The happiest moment of my life is still that split-second a year ago when, as I laid crushed under a 2000 pound car, I realized my husband and 9-year-old boy were out of the vehicle and absolutely OK.”
Dire moments like this force us to acknowledge what’s truly important to us.  In Hope’s case, it was her husband and son.  And in the remainder of her email, she talks about how her family spends significantly more time together now, simply sharing stories, telling jokes, and appreciating each other’s company.  “The accident made us realize how much time we had been wasting every day on things that weren’t important, which prevented us from spending quality time with each other,” she said.
It’s hard to think about a story like Hope’s and not ask yourself:  “What do I need to stop wasting time on?”
Here are some things to consider, that I’ve been examining in my own life:

1. Distractions that keep you from special moments with special people. – Pay attention to the little things, because when you really miss someone you miss the little things the most, like just laughing together.  Go for long walks.  Indulge in great conversations.  Count your mutual blessings.  Let go for a little while and just BE together.
2. Compulsive busyness. – Schedule time every day to not be busy.  Have dedicated downtime – clear points in the day to reflect, rest, and recharge.  Don’t fool yourself; you’re not so busy that you can’t afford a few minutes of sanity.
3. Negative thinking about your current situation. – Life is like a mirror; we get the best results when we smile.  So talk about your blessings more than you talk about your problems.  Just because you’re struggling doesn’t mean you’re failing.  Every great success requires some type of worthy struggle to get there.
4. The needless drama around you. – Be wise enough to walk away from the nonsense around you.  Focus on the positives, and soon the negatives will be harder to see.
5. The desire for everything you don’t have. – No, you won’t always get exactly what you want, but remember this:  There are lots of people who will never have what you have right now.  The things you take for granted, someone else is praying for.  Happiness never comes to those who don’t appreciate what they already have.
6. Comparing yourself to everyone else. – Social comparison is the thief of happiness.  You could spend a lifetime worrying about what others have, but it wouldn’t get you anything.  (Read The How of Happiness.)
7. Thinking about who you were or what you had in the past. – You’re not the same person you were a year ago, a month ago, or a week ago.  You’re always growing.  Experiences don’t stop.  That’s life.
8. Worrying about the mistakes you’ve made. – It’s OK if you mess up; that’s how you get wiser.  Give yourself a break.  Don’t give up.  Great things take time, and you’re getting there.  Let your mistakes be your motivation, not your excuses.  Decide right now that negative experiences from your past won’t predict your future.
9. Worrying about what everyone thinks and says about you. – Don’t take things too personally, even if it seems personal.  Rarely do people do things because of you; they do things because of them.  You honestly can’t change how people treat you or what they say about you.  All you can do is change how you react and who you choose to be around.
10. Self-deception. – Your life will improve only when you take small chances.  And the first and most difficult chance you can take is to be honest with yourself.
11. A life path that doesn’t feel right. – Life is to be enjoyed, not endured.  When you truly believe in what you’re doing, it shows, and it pays.  Success in life is for those who are excited about where they are going.  It’s about walking comfortably in your own shoes, in the direction of YOUR dreams.
12. Everyone else’s definition of success and happiness. – You simply can’t base your idea of success and happiness on other people’s opinions and expectations.
13. Those who insist on using and manipulating you. – What you allow is what will continue.  Give as much as you can, but don’t allow yourself to be used.  Listen to others closely, but don’t lose your own voice in the process.  (Read Codependent No More.)
14. Trying to impress everyone. – One of the most freeing things we learn in life is that we don’t have to like everyone, everyone doesn’t have to like us, and that’s perfectly OK.  No matter how you live, someone will be disappointed.  So just live your truth and be sure YOU aren’t the one who is disappointed in the end.
15. All the fears holding you back. – Fear is a feeling, not a fact.  The best way to gain strength and self-confidence is to do what you’re afraid to do.  Dare to change and grow.  In the end, there is only one thing that makes a dream completely impossible to achieve: Lack of action based on the fear of failure.
16. Doubting and second-guessing yourself. – When in doubt just take the next small step.  Sometimes the smallest step in the right direction ends up being the biggest step of your life.
17. People who continuously dump on your dreams. – It’s better to be lonely than allow negative people and their opinions derail you from your destiny.  Don’t let others crush your dreams.  Do just once what they say you can’t do, and you will never pay attention to their negativity again.
18. Thinking the perfect time will come. – You can’t always wait for the perfect moment.  Sometimes you must dare to do it because life is too short to wonder what could have been.
19. Band-Aids and temporary fixes. – You can’t change what you refuse to confront.  You can’t find peace by avoiding things.  Deal with problems directly before they deal with your happiness.  (Angel and I discuss this in detail in the “Adversity” chapter of 1,000 Little Things Happy, Successful People Do Differently.)
20. Close-minded judgments. – Open your mind before you open your mouth.  Don’t hate what you don’t know.  The mind is like a parachute; it doesn’t work when it’s closed.
21. Other people’s mistakes and oversights. – Today, be tolerant of people’s mistakes and oversights.  Sometimes good people make bad choices.  It doesn’t mean they’re bad; it simply means they are human.
22. Resentment. – Kindness is not to be mistaken for weakness, nor forgiveness for acceptance.  It’s about knowing that resentment is not on the path to happiness.  Remember, you don’t forgive people because you’re weak. You forgive them because you’re strong enough to know that people make mistakes.
23. Any hateful thoughts at all. – Set an example.  Treat everyone with kindness and respect, even those who are rude to you – not because they are nice, but because you are.  Make kindness a daily ritual; it’s what makes life happier and more fulfilling in the long run.
24. Regrets of any kind. – You don’t have to be defined by the things you once did or didn’t do.  Don’t let yourself be controlled by regret.  Maybe there’s something you could have done differently, or maybe not.  Either way, it’s merely something that has already happened.  Leave the unchangeable past behind you as you give yourself to the present moment.
25. Every point in time other than right now. – Don’t cry over the past, it’s gone.  Don’t stress too much about the future, it hasn’t arrived.  Do your best to live NOW and make this moment worth living.

Your turn…

Truth be told, the most important decision you will ever make is what you do with the time that is given to you.  So let’s revisit the question I proposed in the intro:  What do you need to stop wasting time on?

Definitely buy these 15 things at the dollar store........ www.brodericksorrell.com

You may be amazed at the variety of tremendous bargains you'll find at the dollar store. Yes, even pregnancy tests.

1. Greeting cards
There is no reason to spend $4 to $5 or more on a greeting card when dollar stores typically have a wide selection available for a buck or less. You might not get textured paper or fancy extras like ribbon, but the heartfelt message you write will be the same regardless of how expensive the card looks.

2. Party supplies
By some estimates, you can save up to 70 percent by using party supplies from a dollar store. Get plastic tablecloths, paper plates and cups, streamers and favors from the dollar store and save a bundle. Don't forget to look for Mylar/foil balloons too. These are an absolute bargain and can easily sell for five times as much elsewhere.

3. Gift bags, boxes and wrapping paper
While you're getting your party supplies, look for gift bags and wrapping paper too. You could end up paying two or three times more for gift bags and boxes at other stores. In addition, wrapping paper can be a steal. You might not get the same thickness of expensive paper, but for something that's going to end up in the trash, why pay more?

4. Seasonal décor
From extra ornaments for your Christmas tree to a scarecrow to stake in your front yard for the fall, dollar stores can have a surprisingly robust selection of seasonal décor. Pick up some bargain-priced items to decorate your house for less. But stay away from holiday lights, which have a poor track record of safety at discount stores.

5. Reading glasses
As we age, we often lose elasticity in our eyes and that makes it more difficult to focus on close objects. In many cases, a simple pair of reading glasses is all you need, and the reading glasses at dollar stores are as good as those found in other stores. However, if you have trouble seeing at a distance, it may be time to schedule an eye exam and see about getting a prescription pair.

6. Hair accessories
From elastic bands to bobby pins to headbands, you can find hair accessories at a fraction of the price at dollar stores. Combs and brushes can be a bargain too.

7. Pregnancy tests
Grocery store pregnancy tests will set you back $10 to $15, but you can find them at some dollar stores for only a buck. You might be wondering whether a $1 pregnancy test is going to be accurate. That's a good question and, according to this news report, the answer is yes.

8. Vases and decorative bowls
Don’t bother with other stores for vases and decorative bowls. The dollar store probably carries a number of styles at a price that can't be beat. You can use vases to skip the florist and make your own, much cheaper arrangements. Or spruce up decorative glass bowls to make inexpensive gifts for family or friends.

9. Mugs and glasses
Like vases and bowls, mugs and glasses are also a good buy at dollar stores. The quality is comparable to what you might get at Wal-Mart or other mass merchandisers. As a bonus, you can typically buy only the items you need rather than being forced to purchase a set.

10. Dishware
Dollar stores also often have a nice selection of open stock dishware. This isn't going to be top-of-the-line quality, but they're perfectly serviceable pieces. For those with little kids, dollar store dishes can be just what you need to get you through that phase of life when something seems to get broken in the kitchen on a weekly basis.

11. Storage containers
Plastic storage containers also get a thumbs up when it comes to great dollar store buys. In the grocery store, you can easily pay up to $5 for disposable containers. Get them for a buck at the dollar store instead. You can also find some great deals on storage bags, but be wary of off-brands that may not seal correctly.

12. Picture frames
If you're crafty, dollar store picture frames are an excellent buy. With a little paint or other decoration, bargain frames can look as nice on your walls as their more expensive counterparts. However, quality can vary widely. Check the joints to make sure they are secure and look for stray glue that may be difficult to remove.

13. Bagged or boxed candy
Checkout lane candy will likely be just as cheap, if not cheaper, at the grocery store, but movie theater-style boxed candy and bagged candy can be a bargain at the dollar store. Next Halloween, head there for your treats rather than paying supermarket prices.

14. Socks
Much of the clothing you find at dollar stores is of an inferior quality and not worth the money. One exception may be socks. Dollar store socks can be as good as department store varieties if you buy the right type. Look for ones made with acrylic or spandex for a comfy fit.

15. Washcloths and dish towels
Finally, the price of washcloths and dish towels at the dollar store can't be beat. You need to be careful with some towels that won’t be absorbent enough to dry dishes. However, even those work great as cleaning rags.