55 Tips to Manage Work Stress

by Celes 

Work stress exists no matter which line of work, industry or company you are at. Here are 55 tips which can help you manage it better :) . I personally applied almost all of the tips below when I was working at my previous job, which was highly demanding and challenging – including tip #55, though it definitely wasn’t due to stress! ;)

1. Be clear on your career objective. What are you planning to achieve out of all of this? Is it in line with your purpose in life? This is what keeps you going every day.

2. Go to work early every day. Have a head start.

3. Put first things first. Be clear on your Quadrant 2 tasks.

4. Have a to-do list on hand with the tasks you need to finish.

5. Refer to the list throughout the day to ensure you are on the right track.

6. Jot down all other tasks that comes to you in a notebook. Deal with them when you are free.

7. Do not skip lunch. It is not good for you. Besides, you can’t deal with your work effectively if you don’t have energy.

8. Do not eat lunch at your desk. Get out for some fresh air.

9. Lunch out with co-workers. An excellent time to destress.

10. Cultivate meaningful relationships with your co-workers.

11. Be helpful to your co-workers. You will feel good for giving.

12. Get a mentor in your company or elsewhere. He/she is more experienced and can dispense valuable advice.

13. Be a mentor to someone at work. Helping someone with their problems gives you new insight to yours.

14. Be clear on your boss’ expectations of you. Discuss/review your work plan regularly.

15. Be on top of your deliverables.

16. Develop a genuine friendship with your boss.

17. Talk to someone about your problems. Do not keep them bottled up inside.

18. Be on time for meetings/discussions/appointments.

19. Come prepared for meetings/discussions/appointments.

20. Anticipate potential issues.

21. Prepare contingency plans for those issues.

22. Think opportunities, not problems.

23. Be big picture focused. Look at long-term vs short-term.

24. Gain additional perspective by looking at your situation from another person’s shoes.

25. Adopt the 80/20 principle. Do not fuss over the less important 20%. Check out the 3-part series on The 80/20 principle which covers what the 80/20 principle is, why it’s so crucial and how we can apply it.

26. Focus on what is actionable in a situation.

27. Delegate work where possible.

28. Learn to say no if a task is not a priority.

29. Move on if there is nothing you can do.

30. Leverage on your co-workers’ expertise and knowledge.

31. Escalate problems to your boss when they are beyond you.

32. Identify sources of your stress and work a solution.

33. Reward yourself when you accomplish something.

34. Establish a social network at your workplace.

35. Maintain your social circle outside of work. Your life does not revolve around work.

36. Breathe deeply and calmly all the time.

37. Develop a good posture. It makes you look better, lets you think better and prevents back pain in the future. Check out the article on Benefits Of Having A Good Posture (And 13 Tips To Getting One).

38. Meditate daily to clear out mental clutter.

39. Listen to your favorite music as you work (using earphones of course).

40. Exercise. Set aside a regular time every week for it.

41. Make your desk conducive for your work. Have an organizing system, put personal photographs, remove unwanted clutter, etc.

42. Take a break from your computer every once in a while. Go to the toilet, go to the pantry, etc.

43. Get a fruit to snack on when you are hungry.

44. Have a water bottle/mug by your side. Many working adults don’t drink enough water every day.

45. Look ahead at your daily/weekly schedule to know what is next.

46. Be the master of your time.

47. Make a commitment to leave work on time.

48. Do what is needed for today and leave the rest for tomorrow. Work will always be there.

49. Get enough sleep every day. Aim for minimum 6 hours. It will go a long way the next day.

50. Rest if you are sick. You are not superman, and even superman has down times.

51. Do not overcommit your resources.

52. When the going gets tough, remember all this is part of the job - you are getting paid to do this.

53. Focus on what you love about your job.

54. Unwind after a day of hard work. Take time out for a vacation.

55. Quit your job. If all previous 54 tips don’t work and your work is simply too much for you, quit it. There is no point in leading a life of misery.

Bonus tips!

1. Do things one at a time. At Michael Jordan puts it “Step by step, I cant see any other way of accomplishing anything”.

2. Detach yourself from the situation. People become stressed and anxious because they attach themselves to the issue and the outcome. Recognize that these are separate from you and view them objectively.

3. Do your best and the rest will follow.

4. Shift your locus of control inward. Do you normally blame the external environment for what happens, or do you take responsibility? When you assume control of whatever happens, even if it may seem it is not within your control, you will become much more equipped to handle what occur.

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Beauty Tips for Working Women

Women of 21st century no longer sits at home, she works as hard as a man does. Eventually, women have proved that not only she is a good homemaker but also as strong as a man. She work harder as a man works and sometimes work better than man. Today’s women are very demanding and want a productive career, family, relationships and good lifestyle. She work hard day and night yet she make sure that she looks beautiful. So here are some Beauty Tips which will rejuvenate your looks and make you feel strong all day long.

The first in the list is the blemishes and dark spots. Try to vanish these blemishes and dark spots. Try to cover those blemishes and dark circles and try to cover it up with some make-up powder or concealer stick. It would take only 2 minutes of your precious time to take care of all the problems on your face.

Make use of mascara or an eye shadow to give your face a refreshing look. Expressive eyes are always an advantage if you are on a limelight or if you meet a lot of people daily.

Apply Lip-gloss on your lips and then see the difference apply some lip-gloss of a good company on your lips and be assured all day long you can also apply lipstick but a lip-gloss is much easier to apply.

Don’t let your hair hide your beauty. Always make use of pins and hairclips on your hair and you could transform into a professional working women in just 30 seconds.

Spray some soft-scented body sprays or perfumes to give you a boost. Put on some hairspray and gel. Applying them will keep your hair settle all day long. Spray gels or hairsprays are easier to use and becomes handy in busy situations.

As the summers are on peak, the use of sunscreen is essential. Always use the sunscreen while stepping out on the sun. This will protect your skin from getting burn or from tanning.

After coming home from a long day at work always clean your face by an Astringent lotion or by Rose water (Gulabri). This will clean your face from the dust and pollution making you fresh and rejuvenated.

Don’t skip meals and most importantly breakfast. Eat healthy food to remain fit. If you don’t eat healthy food then not only your body will be unfit but your face will also be sulky.

In this hectic life, all the time women are feeling stressed out and constantly complains about the aches and pain. Visiting doctor regularly from your busy schedule will make you feel healthy and also keep your face charming and serene.

These beauty tips are certainly beneficial for working women and are easy and effortless to follow. All of these tips are quick to apply and will only take 5-10 minutes. Remember if you are beautiful outside then you will feel confident inside and will face the world ways in a graceful way.

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18 Ways to Stay Focused at Work

Over the years I have worked at many client sites and a variety of office layouts. On one project in particular, we had as many as 80 people in a project team, seated via an open plan arrangement. It was pretty difficult trying to stay focused in an environment like this. These days, the projects I’m on are typically smaller, but there are still a number of distractions which frequently interrupt my working groove. So what are some of the things we can do to minimise such interruptions and distractions?

Here’s my list of 18 ways to stay focused at work:

1. Write out a daily task list and plan your day. There’s nothing like a task list sitting next to you to keep you focused. When you have a list of the things you need to accomplish in a day, having that close to you constantly reminding you of what needs to be done is a great way of keeping on track.
2. Allocate time slots colleagues can interrupt you. In a busy work place, people are moving and talking all the time. If you play a role in a team where others need to interact with you, try allocating a time slot they can interrupt you. Instead of having people stop by your desk every 10 mins and asking you questions, let them know of a time in the day, say between 2-4pm you can be interrupted. At all other times, you can really get some work done.
3. Apply time boxing. In a previous article, I wrote about the benefits of time boxing. Instead of working at something till it is done, try working on it for a limited period, say 30 mins. By that time, the task is either completed or you allocate another time slot, perhaps in another day, to pick it up again. This way, you keep your work fresh and engaging throughout the entire working day.
4. Setup filters in your email. If you spend a lot of your time communicating and planning in front of your computer, chances are you deal with emails on a frequent basis. Setting up filters in your email client can be a great way of sorting out what’s important and urgent from personal stuff which can wait. Instead of dealing with a single Inbox with hundreds of unread email, you only need to deal with smaller folders categorised by project, priority and context.
5. Do not check personal email in the morning. Checking personal emails can be very distracting even with filters setup. This is especially true when your friends send you links to interesting articles, jokes or videos on YouTube. If you’re not careful, you can get side tracked for hours. Instead of checking your personal email as soon as you get in, try starting work straight away. This will build up some momentum as you ease into your work day. You should check your personal email only after you have a few tasks completed or underway. Also, if you don’t want to perpetuate a particular distracting email thread, just don’t reply to it until after work.
6. Set your IM status. If you use Instant Messenger, when you don’t want to be disturbed, make use of the status and set yourself as being away or busy. Your friends and colleagues will honour that. They can either send you an email or look you up later when you aren’t as busy.
7. Listen to the right types of music. Music is a great way of settling into the working routine. In addition, having music can drown out office noises like printers and background chattering. Be careful though, depending on personal preference, some types of music are not particularly conducive to productive work. For me, I can’t work when listening to songs with lots of lyrics because the words interrupt my thinking process.
8. Use the headphones but leave the music off. Some people prefer to have absolute silence when working. I think that also depends on what kind of work you are doing. If you’re doing some serious planning or something computational, having music blasting in your ears may not be the best thing for keeping focused. Try using headphones or ear plugs to block out the background noise but leave the music off.
9. Fill up a water bottle. Keeping yourself hydrated is pretty important for all sorts of health reasons. Instead of going to the water cooler with your glass every hour, try filling up a water bottle at the start of the day. This does a couple of things – firstly, it limits the starts/stops associated every time you get up for water and secondly, it avoids being sucked into lengthy discussions around the water cooler.
10. Find the best time to do repetitive and boring tasks. No matter how much you try to avoid it, you’re going to have to face doing things which are either repetitive or boring. For these tasks, I find it is best to choose a time in the day to work on them. For example, I’m more alert at the start of the day, so it’s better to work on things which require brain power early. Working on boring tasks that can be done via auto-pilot are better left towards the end of the day when I’m usually tired.
11. Bring your lunch and have it at your desk. I’m not suggesting you do this every day, but if you really have to focus and are trying to meet a deadline, having your lunch at your desk really helps. The normal one hour lunch break can really interrupt any momentum you might have built up during the morning. I find when I’m eating lunch at my desk, my lunch breaks are shorter and I can get through a few emails while I’m eating. After I’m done, I’m straight back working on the next task.
12. Don’t make long personal calls. Most of us have a good separation between our working and personal lives (or a least try to). I think we can all agree we should avoid having work intrude on our personal time as much as possible. The reverse of this also applies. Try limiting the time you spend doing personal things during work as they can be distracting and draining on your motivation. For example, you do not really want to be thinking about your weekend away with your spouse when you really need to get things done.
13. Clean up your desk. Some of you may have desks which can only be described as ordered chaos. That’s not necessarily a bad thing as long as you can find what you need without too much digging around. However, if you can’t, I suggest cleaning up your desk. That doesn’t mean having an empty desk, it just means having neat stacks of paper, all filed in the correct location. It also helps tremendously having all the things you need easily within arms reach. For example, if you need a place to write, having your pen and notepad close by and easily accessible is incredibly useful.
14. Get a good chair. If you sit for long hours at your desk and I’m sure some of you do, you might find it helpful to get a good chair. I find it’s pretty hard to stay focused when my neck and back are sore because I have a bad setup at my desk. A good chair can eliminate this, allowing you to work for long stretches without breaks and physical distractions.
15. Use shortcuts on your computer. If you find you do the same thing with your computer more than once throughout the day, you might find it helpful to look for ways in which you can do them without too much manual repetition. For example, if there’s a project folder you access all the time, try adding a shortcut to your Explorer or Finder so you can get access to it with a single click, instead of expanding folder after folder in the tree panel.
16. Close programs you’re not using. As a software engineer, I use a lot of programs important to my work. However, in most cases, I only need a few applications open at the same time. Instead of Alt-Tabbing constantly and fighting the computer to locate the program you need, try only having the applications you need open. Close everything else. For example, if you have already located a file and no longer need a particular Explorer or Finder instance open, close it. There’s no reason to leave it around at all.
17. Limit time on Digg, Delicious, news sites and blogs. I don’t think I need to say too much about this. There are so many sites on the Internet worth looking at, including this site . Digg, Delicious, news and blogs are great from an interest perspective, but they can really take you away from the work you should be working on. Try to limit going to these sites during the working day. If you really have to, try doing it during your lunch time. No, you don’t need to have your finger on the pulse every single minute of the day…
18. Change your mindset and make work fun. For me, I find it difficult to stay focused on doing things I’m not by nature interested in doing. In most cases, there’s probably nothing I can do about it. However, be mindful of the fact that your perception of work is something you can control. For my last tip here, I suggest you try changing your mindset or turning work into a game. An unfocused mind, is an unchallenged mind. So make things fun!

I hope these tips will take you closer to more focused and productive work days. If you are still in need for more tips about staying focused, you can take a look at a previous blockbuster smash hit article I wrote entitled 11 ways of staying focused. In that article, I approached the issue from a top down, rather than bottom up perspective.

Ok, good luck! If you like this article, tell your friends, Digg it or add it to your Delicious bookmarks.

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Waking Up Early – 15 Tips That Work

It has almost been one year since I posted about how to wake up early and consistently. I thought now might be a good time to post a follow up, including what I have personally found to work.

Let me first start by saying that waking up early has made a huge difference in my life. I used to be the complete opposite – late sleeper and late riser. These days, I wake up at 5:30am everyday.

What I like most about being an early riser is getting that extra quiet time in the mornings to work at a few next actions even before the day officially begins. Lately though, I’ve opted to go to work earlier, so that I can clock in my 8 hours, leave at a reasonable time and still have a few precious moments with my baby daughter before she heads off to bed. Being able to maximise my free time doing things I rather be doing has made all the difference to my quality of life.

Here is a list of things that worked for me:

1. Have a good reason to get up.

I’ve found this to be the single most important element in being an early riser. Days in which I did not crystallise the reasons for getting up were more likely to result in sleep ins. Now, I make it clear the night before what it is I want to wake up early for. Initially, I found writing things down to be helpful, but this isn’t always necessary, as long as it is clear what the reasons are.

2. Be productive in the mornings.

It wasn’t enough to just be an early riser. If I had committed to waking up early for a reason, I’ve found it was crucial that I followed through. Not following through is like slow working poison. Over time, this has a cumulative effect and makes it harder and harder to rise early. This was a huge drain on motivation for me, especially when I was losing sleep and yet not getting the things I wanted to done. So stick to the plan and be productive.

3. Get enough sleep.

Your body is trying to tell you something if you constantly feel overly tired during the day. I’ve found it wasn’t really worthwhile trying to get up early if I didn’t get enough good sleep the night before. In the short term, I might get more discretionary time because I was sleeping less, which is good for coping with the spikes in workload. However, in the long term, things generally evened out – either because I was tired and couldn’t work as fast or I was sick as a result of a weakened immune system. My advice is to ensure you get enough sleep.

4. Go to bed earlier

One simple thing which helped me get enough sleep was to … well … go to bed earlier. Instead of constantly staying up past midnight and feeling tired the next morning, I now start preparing for bed around 11pm. I’ve found, around this time of night, I’m generally winding down anyway and not engaged in productive work. So shifting the hours around slightly has meant that overall my free time gets used more effectively – which is the primary reason for being an early riser! The amount of sleep needed is different from person to person and day to day. So, I listen to my body when it tells me that it is tired and it is time for bed.

5. Sleep more effectively.

The other thing I noticed about sleep is sleeping longer doesn’t necessarily translate to sleeping better. Somedays I can have 8 hours of sleep, yet feel like I haven’t slept at all. Other days I can be fully alert, productive and cheerful after only a few short hours.

If you find that you are still tired after a good stretch of 6-8 hours, chances are you’re not sleeping well. Most people just don’t need much more sleep than that. Sleeping well can be attained in various ways. I find having a good mattress and pillow with some quiet reading time before bed to be helpful.

6. No more another 10 mins.

I think everyone including me has two conflicting aspects to their personality. There’s the one which is good and generally seeks to self improve and be productive. Then there’s the other one – the little voice in the head urging us to sleep in for another 10 mins. I’ve learned the hard way that this little voice rarely has anything good to say. My advice is don’t ever have a discussion with him or indulge in anything he says! Sleeping in for another 10 mins is guaranteed to lead to another 10 mins and then another. The next time you hear that little voice, just say “No” out loud and …

7. Jump out of bed.

One trick I’ve found to be very effective in being an early riser and to stop myself from rationalising is to simply jump out of bed instantly. Once I am outside the comforts of the warm and cozy bed, I’m more likely to actually wake up and stay up. Someone once suggested to me by leaving the bedroom immediately, you also leave no doubt about your intentions to actually wake up and start doing things. Jumping out of bed and leaving the room actually works. They have prevented me from sleeping in on many a cold winter morning.

8. Use an alarm clock, just not the snooze.

Every day without fail, I wake up before the alarm goes off. I’m tempted to say setting it might not even be necessary! However, I take comfort in the knowledge that it’s there and waiting to go off, so I don’t have to worry about sleeping in. The trick with the alarm clock is to make it loud, annoying and not easily accessible. Try placing it away from arms reach, so that you can’t turn it off or get to the snooze button unless you get up out of bed. For me, this works wonders, because when it goes off, my wife and daughter are both still asleep and I instinctively try to get to it as quickly as possible.

9. Establish a stable routine.

What I recently learned from being a new dad is babies thrive on routine. My daughter now knows that bath time is followed by reading time and then bed time. Initially, she put up a fight resisting the bed. Now, she expects it!

In many ways, things are no different for us adults. I view the body as an instrument which can be trained. I’ve found establishing a consistent routine to be a key factor in becoming an early riser. This means waking up at same time everyday, not just the days I have to. This includes weekends, which typically aren’t as busy as the weekdays. Now, my body doesn’t even remember what it was like to sleep in and being a late riser.

10. Have something to look forward to.

Waking up early can be hard work, especially when you are used to sleeping in. Having a purpose is a good start, but this isn’t always enough. I mean, come one, are you really going to get up early to work on some TPS report for work? What I do in addition to having a purpose is to have a reward or other attractive incentive to get up for. It can be anything. I personally look forward to having time to check my emails in the morning, eat breakfast and drink a cup of tea.

11. Be aware of the consequences.

As I’ve written about previously, when faced with doing something we don’t want to do, we’re generally motivated not just by Pleasure, but also Pain. I’ve found that it was very effective to be aware of the consequences of sleeping in. For me, losing that extra 2 hours in the morning can have a significant flow on effect to my day and the rest of the week. Everytime I sleep in, I have to stay at work later and sacrifice quality time with my daughter in the evenings. This is something I clearly want to avoid, so being aware of this has been really effective in keeping me motivated when the alarm goes off.

12. Remove the option completely.

One trick I’ve found to work well also is removing the option of sleeping in completely. If we don’t have the option to sleep in, we won’t. The best way of doing this is schedule meetings and deadlines early in the mornings. This leaves one with no option at all but to get up because by the time the morning comes round, it is too late to cancel or reschedule a commitment. I’ve found this to be very effective because my actions now impact not just me but others as well.

13. Have a similarly motivated buddy.

Over the year, I have mentioned to various friends my desire to be a consistent early riser. Being encouraged by my example and results, they too have adopted the drive to be early risers. Not only is it gratifying to be helping others improve their productivity and quality of life, but having friends similarly committed helps keep me motivated and on track. Whenever we meet up, we always ask each other how we are doing with respect to being early risers. If anyone has fallen off the wagon, as a group we try to get them motivated again. Your spouse may be a good buddy even if only to kick you out of bed.

14. Keep track of your times.

Have you ever told yourself that you can sleep in just this once because you’ve already been good the whole week? I have. Unfortunately, my perception on how good I’ve been is subjective and often inaccurate. Sometimes I consider sleeping in because I feel that I’ve been good when in fact I’ve already slept in twice this week or six times this month. I’ve found keeping track of the days I have been good and not good to be immensely useful. I review this list periodically and whenever I find I’m falling behind, I use this list to renew my motivation and commitment.

15. Review all the things you got done.

I’ve written about the 10 R’s to success before. If you haven’t read that post, take a moment to do so. One of the more important R’s is Review which describes the importance of looking back on how successful you have been with your goals and what you’ve managed to accomplish. If things aren’t working out or the results weren’t as expected, then adjust your approach. Looking back at all the things you’ve managed to get done in the early mornings is a great motivator to keep you going.

Conclusions

Being an early riser is tough work, but I’ve managed to do it consistently. To be honest, I didn’t realise how hard it would be when I first started. I might not even have tried if I knew better in the beginning. However, I’m glad I did because the rewards are amazing. I get much more done now and my quality of life has improved.

If you want to be early risers yourselves, try out the tips I’ve highlighted. Some of them may not work for you, but I can bet that if you applied at least a few of these, you will see immediate results. Feel free to experiment and refine the process until you find a healthy balance you can sustain.

Good luck! Let me know how you go.

www.davecheong.com

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5 Weight Loss Motivation Tips That Work

Mark Tyrrell

Stay Focused on Getting Slimmer and Staying that Way

“I’m going to be a fat blob on my wedding day!” The voice on the other end of the phone was desperate. “Can you help me?”

So Karen came to see me. “It’s always the same,” she told me. “I’m motivated for a few days and lose weight, then something happens. I gain everything – and more – back again! My wedding’s in three months! That should be motivation enough, but lately my weight’s been even more all over the place!”

Karen was right. Weight loss motivation is easy…at first. Rapid progress, compliments, wearing outfits you really want to, feeling more attractive, having more energy. All this positive feedback is motivating, captivating. Yet this weight loss ‘honeymoon period’ inevitably wanes. And then it can get tough.

Slim people do it! How?

Living as a slim person is a way of life. A healthy weight won’t be sustainable long-term if it requires constant positive feedback and the excitement of feeling newly slimmer.

“What do you mean: ‘Something happens’?” I asked Karen.

“Well, I might have a problem at work, or my kids wind me up, or I start worrying about being fat at my wedding!”

Ah, so Karen, like millions of people who struggle with their weight, was using food for emotional support as well as simply nutrition.

We had a simple goal, then. Karen needed to start thinking and behaving like a slim person long-term, up to and beyond her wedding. What follows are some of the approaches we used; you can ‘make them your own’ so they really work for you.

Tip 1: Think slim

This tip is about that all-important moment: What do you experience just before you eat something? Do you tussle with yourself? “I really shouldn’t… but I want to!” Do you imagine how the food will taste, even feel in the mouth? Or do you focus on the real consequences, rather than the temporary satisfactions of eating?

People who are overweight tend to imagine how food is going to taste and feel as they eat. In contrast, people who naturally ‘eat slim’ tend to imagine how that pie or cake will feel heavy in their stomachs for so long after they’ve eaten it. Jumping from a great height might feel fun whilst it lasts, but the consequences that come after we hit the ground are what we consider when deciding not to do it.

So when you’re tempted to eat something you don’t need, practice imagining how your stomach is going to feel ten minutes or an hour after you’ve consumed that weight-increasing food. Keep it up until this becomes a natural habit for you.

Tip 2: Surround yourself with slim people

No, I’m not suggesting you dump all your less-than-slender friends. But research has shown that the average body type of the people with whom you hang out affects your weight and size (1). Start hanging around with slimmer, fitter types (perhaps at the gym) and your subconscious mind will pick up a new template for what is ‘normal’. Karen started hanging out and socializing with slim types at a jogging club.

Tip 3: Be fair to yourself

Imagine someone walks up a hundred steps but feels a bit tired, so they stop and step back down one step. They tell you bitterly: “Now I may as well forget this whole idea of reaching the top! I’ve totally blown it!”

What?! You’d think that was crazy, right? Acting as if all that progress, the 99 steps they did climb, never happened – because they had one slip! But people do this all the time when it comes to weight loss.

You lose weight, maybe four or five pounds, maybe much more. But you slip, have a bad day or a ‘weak moment’, and eat something you shouldn’t have. And what do you tell yourself? “I’ve completely blown it! Now I might as well really binge!”

Beware the perfectionism trap. Aim to eat sensibly and healthily most of the time, not all the time. We all consume more than we should of the wrong kind of food or drink now and then.

Everyone’s weight fluctuates a bit and you should prepare for this (once you’ve reached a healthy weight). Have a ’sliding scale’ in your mind of a couple of pounds on either side of your target weight. No one can live for long under a self-imposed, too harsh dictatorship.

Tip 4: Weight loss is not a cure-all

Sure, being healthier, fitter, and so on will have positive and maybe unexpected ripple effects. However, even as a slimmer person you’ll still have a bad day in the office, moments of self-doubt, or times when you feel undervalued.

Many people feel let down when they become slimmer and then find that being slim doesn’t solve all their problems in one go. They then revert to eating poorly again. Don’t fall into this trap.

You have lots of different needs which need to be fulfilled in life. Being slimmer, healthier, and fitter is just one of them.

Tip 5: Eat when you’re hungry

I know this sounds obvious, but eating sugary foods causes a subsequent crash in energy, leaving you wanting more sweetness. On the other hand, eating for slow energy release is a sustainable way to keep your weight loss motivation firing on all cylinders without you having to consciously think about it. For slow-release energy, eat protein with every meal alongside ‘good carbs’ such as whole grains, vegetables, fruits, and beans. This avoids the ‘crash and burn’ of sugar overdosing.

Karen walked down the aisle over six years ago. I still see her at my gym sometimes. She tells me that the happiest day of her life was so happy because she felt so healthy. The fact that she was slim was (and is) just a happy outer reflection of the changes she’s experienced in the ways she feels and thinks about food.

(1) Having an obese friend dramatically increases the risk of becoming similarly fat, according to a study published in the New England Journal of Medicine. Obesity is ’socially contagious’, spreading from person to person in a social network, researchers said. The study found that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect was seen not among people sharing the same genes or household, but among friends.

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24 Tips for being happy at work

by Gretchen Rubin

Of course, being happy at work depends mostly on how much you like your job. But there are also smaller steps that can boost your happiness, as well.

Your work space:

• Check for eyestrain: put your hand to your forehead in a salute. If your eyes feel relieved, your space is too bright.
• Get a good desk chair and take the time to adjust it properly. (A friend works at Goldman Sachs, where they have a person who specializes in this, zoikes!)
• Sit up straight—every time I do, I instantly feel more energetic and cheerier.
• Think about how your space could be more pleasant. Could you invest in some desk accessories to help stay organized? Could you replace a hideous lamp with something more attractive?
• Get a phone headset. I resisted for a long time, because it looks so preposterous, but it’s really much more comfortable.
• Don’t keep treats around. A handful of M&Ms each day will mean a weight gain five pounds by year’s end.
• Periodically, take time to deep-clean the loose papers that have piled up. I never do this until I specifically schedule a time, but am always amazed at the wonderful calm it brings.

Your day:

• Never say “yes” on the phone; instead, say, “I’ll get back to you.” When you’re actually speaking to someone, the desire to be accommodating is very strong, and can lead you to say “yes” without enough consideration.
• Take care of difficult calls or emails as quickly as possible. Procrastinating just makes it harder; getting them done gives a big boost of relieved energy.
• When accepting a responsibility, imagine that it’s something that you’ll have to do next week. That way you don’t agree to something just because it seems so far off that it doesn’t seem onerous.
• Be honest about how you’re spending your time. You feel overwhelmed, but are you really working hard? How much time do you spend surfing the internet, chatting on the phone, looking for things you’ve misplaced, or doing a task that’s really someone else’s job?
• Go outside at least once a day, and if possible, take a walk. The sunlight and activity is good for your focus, mood, and retention of information.
• Even if you can’t go outside, take a ten-minute break each hour. Studies show that the break boosts your retention level.
• Don’t let yourself get too hungry.
• Let yourself stay ignorant of things you don’t need to know.
• Try to make a lunch date with someone outside the office at least once a week.

Your colleagues:

• Although some people believe it’s best to keep work life and personal life separate, and therefore avoid making friends with colleagues, for most people, having strong friendships makes work more fun. Science supports this: having close relationships is essential to happiness, strengthens the immune system, and reduces anxiety.
• If you work alone, take time to mix with other people. Socializing boosts the moods of introverts, as well as extroverts.
• Each week, walk around your company and introduce yourself to a few people you don’t know each week. You’ll feel more comfortable socially, plus knowing more people facilitates work flow.
• If a colleague gets under your skin, figure out why. I used to work with a guy who enraged me at every meeting. When I started analyzing his techniques, I became fascinated with the brilliance of his subtle put-downs.
• A friend took a job where she knew she’d have a difficult boss. From the beginning, she told herself, “There is only love.” She doesn’t allow herself to criticize her boss, even in her own mind, and won’t listen to anyone else’s criticism. She says it’s tough to do, but it has made her job far easier.
• Say “Good morning” to everyone.
• Periodically, have lunch with co-workers. This can be a time to talk about personal life, and so become better friends, or to talk about work, so that everyone has a bigger picture of what’s going on in the office—both good results.
• Lighten up.

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C'mon, Get Happy: Tips for Staying Positive at Work

by Caroline M.L. Potter

It's a lot easier to put on a happy face at the office when things are going well. But in lean times amid hiring freezes and an unpredictable future, it can be difficult to remain optimistic when you're on the job, especially when bad news about the economy is prevalent.

Sonja Lyubomirsky, author of "The How of Happiness: A New Approach to Getting the Life You Want," has pinpointed several strategies to help anyone become happy. She claims, "Everything I say is based on science. The strategies I've chosen are supported by studies that have tested them."

To start seeing your morning cup of coffee as half full, Lyubomirsky recommends that workers:

1. Embrace Gratitude. "Focus on really appreciating what you have at work. Maybe it's a valued colleague or your boss. Or maybe it's merely the fact that you don't have to drive very far to get there," she says, adding, "You can also express gratitude directly to people in the workplace, which can really strengthen your connections with your coworkers."

2. Commit Random Acts of Kindness. Lyubomirsky recommends doing things to help your coworkers without being prompted. "Give a colleague a ride to the airport. Or offer up one of your own sick days to someone who doesn't have any left." She points out that the benefits of committing these acts are good for both parties. "It's a good thing to do -- and it also makes you happier in the process."

3. Be Optimistic. Instead of getting bogged down in the challenges of today, she urges, "Think about the future. Think about your goals. Imagine your dreams coming true." If you don't think about things in an optimistic way, you could fall prey to a self-fulfilling prophecy, in which you've set yourself up for failure.

4. Reach out to Others. Don't isolate yourself from your office mates. Instead, reach out and engage people. Lyubomirsky, who is a professor of psychology at University of California, Riverside, says, "Social support is very important. Being around other people boosts positive emotions. It's almost like a miracle!"

5. Refuse to Ruminate. When engaging with others around the workplace, focus on problem solving -- not stewing. Says the researcher and writer, "Rumination is just going over and over the same thing and dwelling on it. It doesn't go anywhere, and it just makes you feel worse. You think you're going to get insight, but you're really just going from A to B to A to B. Avoid going in a circle and try to problem-solve together to move forward.

There are also other practical and simple shortcuts to happiness, as discovered by a group of researchers in the U.K. and discussed in the BBC documentary "Making Slough Happy," which aired in 2005. They recommend any of these office-friendly tactics to help buoy your spirits:

* "Plant something and nurture it." There are plants that will thrive in even the lowest light, and caring for one can add a bright touch to a dreary workplace.

* "Give yourself a treat every day and take the time to really enjoy it." Whether it's a chocolate after lunch or a cup of your favorite tea, a rewarding ritual can help you feel positive.

* "Have a good laugh at least once a day." Find your funniest coworker -- or head over to Sling.com or YouTube.com -- for a chuckle on your lunch break.

* "Smile at and/or say hello to a stranger at least once each day." Perhaps it's during your commute or in the company cafeteria, but take time to spread some goodwill to someone you don't know.

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Facebook Tips for Working Professionals

by Doug White, Robert Half International

To friend or not to friend, that is the question.

As more people embrace Facebook and other social media websites for business purposes, the already fine line between what's professional and what's personal continues to blur. It can be difficult to determine which work-related contacts to connect with and what content to share. Here is some friendly advice:

Let your boss make the first move. According to a new Robert Half survey, nearly half of executives polled said they are uncomfortable getting Facebook friend requests from people they manage.

Regardless of how much rapport you have in the office, your supervisor simply might not want to connect with employees on personal networking sites. Avoid awkwardness by waiting for your boss to reach out to you first. And if you choose to accept the friend request, make sure you don't post anything you wouldn't want him or her to see!

Protect your privacy -- and your professional image. Familiarize yourself with Facebook's privacy settings. Remember: Unless you use this feature, every word or image you post can be seen by all of your Facebook friends. Do you really want coworkers and clients to view your vacation photos?

Adopt a better-safe-than-sorry approach by creating a separate "work" list and limiting the content you make accessible to those contacts. You can even go a step further and customize your settings to block specific individuals from viewing certain sections of your profile, such as photos of you and your friends.

Exercise good judgment. This common-sense message bears repeating: Don't be your own worst enemy. If you have a bad day, cool off before clicking. Badmouthing your boss, a colleague, or a hiring manager through Facebook is a highly risky move that's come back to haunt many professionals. Similarly, if you're currently employed (and you want to remain so), think twice before writing status updates about your search for a better job. In addition, avoid becoming a fan of potentially controversial people or products, or taking online quizzes (for which there are no privacy controls) that could be deemed unprofessional.

Consistently monitor your online reputation. Managing your so-called "digital footprint" requires more than merely monitoring what you post. Check your Facebook account regularly to keep tabs on the information others are broadcasting about you.

You'll want to act quickly if someone makes an inappropriate comment on your Facebook wall ("Steve, are you still working for that boneheaded boss?") or identifies you in an embarrassing photo. You can easily delete comments posted on your wall and untag yourself from pictures by clicking "Remove Tag" under the image. You also might contact the person to express your displeasure and politely request that he or she keep your professional reputation in mind in the future.

While Facebook enables savvy professionals and job seekers to build key connections, there are also many pitfalls to sidestep. By taking the tips highlighted above, you can be sure that Facebook helps -- not hinders -- your career.

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Organize Your Filing Systems: A Four-Step Formula That Really Works

Written by Sally Allen

At the risk of being tediously redundant, I'm going to say it again: Keep the paper flowing to its final destination. Oops, you say there is no final destination? Well, my friends, that is what piles are made of—lost paper looking for a home. Creating a filing system that works for you is like finding the pot of gold at the end of the rainbow. A good filing system will put you back in control, enhance your professional image and increase productivity. According to Susan Silver (Organized To Be The Best!, Adams Hall Publishers, 1995), when it comes to files and piles, people have three fears. Do any of these haunt you? Afraid to make a decision. If you don't know what to call a piece of paper, you'll end up calling it nothing. If it doesn't have a name, it doesn't get a home. Such orphans collect in unnamed stacks, piles, drawers and in-boxes. Afraid to discard anything. Heaven forbid you should throw anything out—you might need it someday. Afraid you'll never see it again. Filing an item in some systems is like flinging it into a black hole. If that describes your system, stacks and piles are indeed a lot safer. The point of filing is easy placement of—and access to—information. Make it happen NOW. Step 1: Separate "Working" from Archival Material There are two basic types of files: temporary (working) and permanent (archival). Determining when and how often a file will be used should tell you which type it is. Temporary files include the following: Action items—frequently used items requiring regular decisions and action Project items—Plans, notes and documents related to current projects Reading items—must-read materials from any source Step 2: Label Working Files Label action, project and reading files by purpose or function, e.g., "Prospects," "Marketing," "Education." Use broad, generic headings that are meaningful to you. If the files are shared, the categories and headings must make sense to everyone involved. Tips: Don't create "thin" file headings that are hard to keep track of. Use headings that cover a substantial amount of material (up to 2 inches of paper . . . box containers are great for thicker files). Design your system, complete with headings and subheadings, before actually creating the files. Use nouns for headings. Adjectives tend to get lost in memory. Step 3: Choose Locations and Fixtures Decide who will be using the files, when they will be used, and how much room is available for storage. Should the files be in, or close to, your desk for frequent retrieval? Should they be centrally located, accessible to several people? Is security a factor? Choose appropriate fixtures for holding files. "Hot files" are receptacles that attach to the wall next to you and hold about 100 sheets of paper. File cabinets can be vertical, lateral or open shelf. Choose wall storage units or rolling file racks. The type of organizing fixture depends on your space and needs. Don't forget that binders work well for storing articles, newspaper clippings, reports, job descriptions, policies and procedures, and other reference materials. Step 4: Arrange the Files Once you have appropriate fixtures in place, decide how you want to arrange your files. Choices include: Alphabetically—great for client or customer name files. Subject—a good choice if you're using subfolders. Numerically—excellent for dated material, such as purchase orders and bills. Geographical—appropriate if you have satellite operations. Chronological—a good solution for back-up files that need to be set up by month. Tickler files—great for very detailed tasks, such as tracking bills, correspondence and reading materials. Set up tickler files by the day, month, and/or year. Special Filing Categories Product samples, photos and catalogs are examples of items that don't readily fit into file folders. Organizing fixtures for filing or storing such items include: Boxes that hold both samples and hanging file folders Cardboard, metal or plastic holders (great for magazines and catalogs) that sit nicely on your bookshelf Tubes that accommodate large, rolled-up prints or maps Large envelopes that hold oversized papers in the bottom of a file drawer Permanent Files After the project is finished or the action complete, temporary files move into the permanent file category. Moving from temporary to permanent files requires analysis and purging. Decide if items contain quality information worth keeping and storing. Are they timely? Can they be obtained elsewhere? Are they accurate and reliable (and will they continue to be so)? How will you use them in the future? Once you decide to store a file, it is absolutely necessary to set up a retention schedule specifying how long the material will be kept before purging. Without a retention schedule, your office files will eventually flow into any space available, including public storage units. Maintain the retention schedule separately from the files themselves. The dates for consideration/purging should show up on your calendar (or a shared calendar) and should be the same every year so that consideration/purging becomes a habit for those involved. Be Prepared! Make it as easy as possible to add new files to your system. Keep a stock of labels, folders (manila and hanging), tabs and other filing materials close at hand. Be ready to quickly create a home for any lost piece of paper. Regain control. Manage the paper. A good filing system is the key to success! careers, Jobs Indonesia, Indonesia Vacancy

10 Tips From Gretchen Rubin on How to Be Happy at Work

Written by Gretchen Rubin; Selected by Nancy Clark

Being happy at work depends mostly on how much you like your job. But before you start looking for new employment, try implementing several of these smaller steps—they can boost your happiness as well. 1. Indulge in a modest splurge. For example, consider whether there are ways to spend money that would make a big difference. Could you invest in some desk accessories to help you stay organized? Could you replace an inconvenient lamp with something that works better? 2. Periodically, take time to deep-clean the loose papers that have piled up. I never do this until I specifically schedule a time, but am always amazed at the wonderful calm it brings. 3. Never say “yes” on the phone; instead, say, “I’ll get back to you.” When you’re actually speaking to someone, the desire to be accommodating is very strong, and can lead you to say “yes” without enough consideration. 4. Go outside at least once a day, and if possible, take a walk. The sunlight and activity are good for your focus, mood, and retention of information. Even if you can’t go outside, take a 10-minute break each hour. Studies show that the break boosts your retention level. 5. Try to make a lunch date with someone outside the office at least once a week. 6. Say “Good morning” to everyone. 7. Although some people believe it’s best to keep work life and personal life separate, and therefore avoid making friends with colleagues, for most people, having strong friendships makes work more fun. Science supports this: having close relationships is essential to happiness, strengthens the immune system, and reduces anxiety. Or, if you work alone, take time to mix with other people.Socializing boosts the moods of introverts, as well as extroverts. 8. Take care of difficult calls or emails as quickly as possible. Procrastinating just makes it harder; getting them done gives a big boost of relieved energy. 9. Be honest about how you’re spending your time. You feel overwhelmed, but are you really working hard? How much time do you spend surfing the internet, chatting on the phone, looking for things you’ve misplaced, or doing a task that’s really someone else’s job? 10. Lighten up. careers, Jobs Indonesia, Indonesia Vacancy