More on Personal Growth

Andy Murphy
3 years ago
Activating Your Vagus Nerve
11 science-backed ways to improve health, happiness, healing, relaxation, and mental clarity.
Vagus nerve is the main parasympathetic nervous system component.
It helps us rest and digest by slowing and stabilizing a resting heart rate, slowing and stabilizing the breath, promoting digestion, improving recovery and healing times, producing saliva, releasing endorphins and hormones like dopamine, oxytocin, and serotonin, and boosting the immune, digestive, and cardiovascular systems.
The vagus nerve sends anti-inflammatory signals to other parts of the body and is located behind the tongue, in the throat, neck, heart, lungs, abdomen, and brainstem.
Vagus means wandering in Latin. So, it's bold.
Here are 11 proven ways to boost health, happiness, and the vagus nerve.
1. Extend
“Yoga stimulates different nerves in your body, especially the vagus nerve that carries information from the brain to most of the body’s major organs, slows everything down and allows self-regulation. It’s the nerve that is associated with the parasympathetic system and emotions like love, joy, and compassion.” — Deepak Chopra
Stretching doesn't require a yoga background.
Listen to your body and ease into simple poses. This connects the mind and body.
If you're new to yoga or don't have access to an in-person class, try Yoga with Adrienne. Over 600 YouTube videos give her plenty of material.
2. Inhale
Because inhaling and exhaling activate the autonomic nervous system, we can breathe to relax.
Exhaling activates the parasympathetic nervous system (rest and digest). One inhales stress, the other exhales it.
So, faster or more intense breathing increases stress. Slower breathing relaxes us.
Breathe slowly, smoothly, and less.
Rhythmic breathing helps me relax.
What to do is as follows:
1. Take 4 smooth, forceless nose breaths.
2. Exhale smoothly and forcefully for 4 seconds
3. Don't pause at the inhale or exhale.
4. Continue for 5 minutes/40 breaths
5. Hold your breath as long as comfortable.
6. Breathe normally.
If four seconds is too long, try breathing in and out for two seconds, or in and out for three seconds, until your breath naturally relaxes. Once calmer, extend your breath.
Any consistent rhythm without force is good. Your heart will follow your lead and become coherent.
3. Chant/Hum
Singing, chanting, or humming activate the vagus nerve through the back of the throat.
Humming emits nitric oxide.
Nitric oxide improves blood circulation, blood flow, heart health, and blood pressure.
Antiviral, antibacterial, anti-inflammatory, antioxidant, and antimicrobial properties kill viruses and bacteria in the nose and throat.
Gargling water stimulates the vagus nerve.
Simple ways to heal, boost energy, and boost mood are often the healthiest. They're free and can be done anywhere.
4. Have more fun
Laughing stimulates the throat muscles, activating the vagus nerve. What's not to like? It releases dopamine.
Take time to enjoy life. Maybe it's a book, podcast, movie, socializing with friends, or laughing yoga.
Follow your bliss, as Joseph Campbell says.
Laugh at yourself
Actually. Really.
Gagging activates vagus nerve-connected muscles. Some doctors use the gag reflex to test the vagus nerve.
Grossness isn't required. While brushing, gag quickly. My girlfriend's brother always does it.
I'm done brushing when I gag, he says.
6. Take in the outdoors
Nature relaxes body and mind. Better if you can walk barefoot.
Earthing is associated with hippies dancing in daisies.
Science now supports hippies.
7. Enter some chilly water.
The diving reflex activates the vagus nerve when exposed to cold water.
The diving reflex involves holding your breath in cold water. Cold showers work best.
Within minutes of being in cold water, parasympathetic nervous system activity, which calms the body, increases.
8. Workout
Exercise increases dopamine, blood circulation, and breathing. So we feel energized, calm, and well-rested.
After resting, the parasympathetic nervous system engages.
It's worth waiting for, though.
9. Play music with brainwaves
Brainwave music harmonizes brainwave activity, boosts productivity and mental clarity, and promotes peace and relaxation by stimulating the vagus nerve.
Simply play a song.
My favorite.
10. Make gentle eyes
Eyes, like breath, often reflect inner state. Sharp, dilated, focused eyes indicate alertness.
Soft, open eyes reflect relaxation and ease. Soft eyes relax the nervous system.
This practice reduces stress, anxiety, and body tension. It's a quick and effective way to enter a calm, peaceful state.
Wild animals can be hunted one minute and graze the next.
Put it into action:
Relax while seated.
Gaze at a distant object
Use peripheral vision while looking straight ahead
Without moving your eyes, look up and down. Connect side spaces to your vision.
Focus on everything as your eyes soften.
Keep breathing
Stay as long as you like
11. Be intimate
We kiss, moan, and breathe deeper during love. We get dopamine, oxytocin, serotonin, and vagus nerve stimulation.
Why not?
To sum up
Here are 11 vagus nerve resets:
Stretch
Breathe
Hum/Chant
More humor
Amuse yourself
Spend time outdoors
Leap into chilly water
Exercise
Play music with brainwaves.
Make gentle eyes.
Be intimate
If these words have inspired you, try my favorite breathwork technique. Combining breathing, chanting, and brainwave music. Win-win-win :)

Datt Panchal
3 years ago
The Learning Habit
The Habit of Learning implies constantly learning something new. One daily habit will make you successful. Learning will help you succeed.
Most successful people continually learn. Success requires this behavior. Daily learning.
Success loves books. Books offer expert advice. Everything is online today. Most books are online, so you can skip the library. You must download it and study for 15-30 minutes daily. This habit changes your thinking.
Typical Successful People
Warren Buffett reads 500 pages of corporate reports and five newspapers for five to six hours each day.
Each year, Bill Gates reads 50 books.
Every two weeks, Mark Zuckerberg reads at least one book.
According to his brother, Elon Musk studied two books a day as a child and taught himself engineering and rocket design.
Learning & Making Money Online
No worries if you can't afford books. Everything is online. YouTube, free online courses, etc.
How can you create this behavior in yourself?
1) Consider what you want to know
Before learning, know what's most important. So, move together.
Set a goal and schedule learning.
After deciding what you want to study, create a goal and plan learning time.
3) GATHER RESOURCES
Get the most out of your learning resources. Online or offline.
Leon Ho
3 years ago
Digital Brainbuilding (Your Second Brain)
The human brain is amazing. As more scientists examine the brain, we learn how much it can store.
The human brain has 1 billion neurons, according to Scientific American. Each neuron creates 1,000 connections, totaling over a trillion. If each neuron could store one memory, we'd run out of room. [1]
What if you could store and access more info, freeing up brain space for problem-solving and creativity?
Build a second brain to keep up with rising knowledge (what I refer to as a Digital Brain). Effectively managing information entails realizing you can't recall everything.
Every action requires information. You need the correct information to learn a new skill, complete a project at work, or establish a business. You must manage information properly to advance your profession and improve your life.
How to construct a second brain to organize information and achieve goals.
What Is a Second Brain?
How often do you forget an article or book's key point? Have you ever wasted hours looking for a saved file?
If so, you're not alone. Information overload affects millions of individuals worldwide. Information overload drains mental resources and causes anxiety.
This is when the second brain comes in.
Building a second brain doesn't involve duplicating the human brain. Building a system that captures, organizes, retrieves, and archives ideas and thoughts. The second brain improves memory, organization, and recall.
Digital tools are preferable to analog for building a second brain.
Digital tools are portable and accessible. Due to these benefits, we'll focus on digital second-brain building.
Brainware
Digital Brains are external hard drives. It stores, organizes, and retrieves. This means improving your memory won't be difficult.
Memory has three components in computing:
Recording — storing the information
Organization — archiving it in a logical manner
Recall — retrieving it again when you need it
For example:
Due to rigorous security settings, many websites need you to create complicated passwords with special characters.
You must now memorize (Record), organize (Organize), and input this new password the next time you check in (Recall).
Even in this simple example, there are many pieces to remember. We can't recognize this new password with our usual patterns. If we don't use the password every day, we'll forget it. You'll type the wrong password when you try to remember it.
It's common. Is it because the information is complicated? Nope. Passwords are basically letters, numbers, and symbols.
It happens because our brains aren't meant to memorize these. Digital Brains can do heavy lifting.
Why You Need a Digital Brain
Dual minds are best. Birth brain is limited.
The cerebral cortex has 125 trillion synapses, according to a Stanford Study. The human brain can hold 2.5 million terabytes of digital data. [2]
Building a second brain improves learning and memory.
Learn and store information effectively
Faster information recall
Organize information to see connections and patterns
Build a Digital Brain to learn more and reach your goals faster. Building a second brain requires time and work, but you'll have more time for vital undertakings.
Why you need a Digital Brain:
1. Use Brainpower Effectively
Your brain has boundaries, like any organ. This is true while solving a complex question or activity. If you can't focus on a work project, you won't finish it on time.
Second brain reduces distractions. A robust structure helps you handle complicated challenges quickly and stay on track. Without distractions, it's easy to focus on vital activities.
2. Staying Organized
Professional and personal duties must be balanced. With so much to do, it's easy to neglect crucial duties. This is especially true for skill-building. Digital Brain will keep you organized and stress-free.
Life success requires action. Organized people get things done. Organizing your information will give you time for crucial tasks.
You'll finish projects faster with good materials and methods. As you succeed, you'll gain creative confidence. You can then tackle greater jobs.
3. Creativity Process
Creativity drives today's world. Creativity is mysterious and surprising for millions worldwide. Immersing yourself in others' associations, triggers, thoughts, and ideas can generate inspiration and creativity.
Building a second brain is crucial to establishing your creative process and building habits that will help you reach your goals. Creativity doesn't require perfection or overthinking.
4. Transforming Your Knowledge Into Opportunities
This is the age of entrepreneurship. Today, you can publish online, build an audience, and make money.
Whether it's a business or hobby, you'll have several job alternatives. Knowledge can boost your economy with ideas and insights.
5. Improving Thinking and Uncovering Connections
Modern career success depends on how you think. Instead of overthinking or perfecting, collect the best images, stories, metaphors, anecdotes, and observations.
This will increase your creativity and reveal connections. Increasing your imagination can help you achieve your goals, according to research. [3]
Your ability to recognize trends will help you stay ahead of the pack.
6. Credibility for a New Job or Business
Your main asset is experience-based expertise. Others won't be able to learn without your help. Technology makes knowledge tangible.
This lets you use your time as you choose while helping others. Changing professions or establishing a new business become learning opportunities when you have a Digital Brain.
7. Using Learning Resources
Millions of people use internet learning materials to improve their lives. Online resources abound. These include books, forums, podcasts, articles, and webinars.
These resources are mostly free or inexpensive. Organizing your knowledge can save you time and money. Building a Digital Brain helps you learn faster. You'll make rapid progress by enjoying learning.
How does a second brain feel?
Digital Brain has helped me arrange my job and family life for years.
No need to remember 1001 passwords. I never forget anything on my wife's grocery lists. Never miss a meeting. I can access essential information and papers anytime, anywhere.
Delegating memory to a second brain reduces tension and anxiety because you'll know what to do with every piece of information.
No information will be forgotten, boosting your confidence. Better manage your fears and concerns by writing them down and establishing a strategy. You'll understand the plethora of daily information and have a clear head.
How to Develop Your Digital Brain (Your Second Brain)
It's cheap but requires work.
Digital Brain development requires:
Recording — storing the information
Organization — archiving it in a logical manner
Recall — retrieving it again when you need it
1. Decide what information matters before recording.
To succeed in today's environment, you must manage massive amounts of data. Articles, books, webinars, podcasts, emails, and texts provide value. Remembering everything is impossible and overwhelming.
What information do you need to achieve your goals?
You must consolidate ideas and create a strategy to reach your aims. Your biological brain can imagine and create with a Digital Brain.
2. Use the Right Tool
We usually record information without any preparation - we brainstorm in a word processor, email ourselves a message, or take notes while reading.
This information isn't used. You must store information in a central location.
Different information needs different instruments.
Evernote is a top note-taking program. Audio clips, Slack chats, PDFs, text notes, photos, scanned handwritten pages, emails, and webpages can be added.
Pocket is a great software for saving and organizing content. Images, videos, and text can be sorted. Web-optimized design
Calendar apps help you manage your time and enhance your productivity by reminding you of your most important tasks. Calendar apps flourish. The best calendar apps are easy to use, have many features, and work across devices. These calendars include Google, Apple, and Outlook.
To-do list/checklist apps are useful for managing tasks. Easy-to-use, versatility, budget, and cross-platform compatibility are important when picking to-do list apps. Google Keep, Google Tasks, and Apple Notes are good to-do apps.
3. Organize data for easy retrieval
How should you organize collected data?
When you collect and organize data, you'll see connections. An article about networking can assist you comprehend web marketing. Saved business cards can help you find new clients.
Choosing the correct tools helps organize data. Here are some tools selection criteria:
Can the tool sync across devices?
Personal or team?
Has a search function for easy information retrieval?
Does it provide easy data categorization?
Can users create lists or collections?
Does it offer easy idea-information connections?
Does it mind map and visually organize thoughts?
Conclusion
Building a Digital Brain (second brain) helps us save information, think creatively, and implement ideas. Your second brain is a biological extension. It prevents amnesia, allowing you to tackle bigger creative difficulties.
People who love learning often consume information without using it. Every day, they postpone life-improving experiences until they're forgotten. Useful information becomes strength.
Reference
[1] ^ Scientific American: What Is the Memory Capacity of the Human Brain?
[2] ^ Clinical Neurology Specialists: What is the Memory Capacity of a Human Brain?
[3] ^ National Library of Medicine: Imagining Success: Multiple Achievement Goals and the Effectiveness of Imagery
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Camilla Dudley
3 years ago
How to gain Twitter followers: A 101 Guide
No wonder brands use Twitter to reach their audience. 53% of Twitter users buy new products first.
Twitter growth does more than make your brand look popular. It helps clients trust your business. It boosts your industry standing. It shows clients, prospects, and even competitors you mean business.
How can you naturally gain Twitter followers?
Share useful information
Post visual content
Tweet consistently
Socialize
Spread your @name everywhere.
Use existing customers
Promote followers
Share useful information
Twitter users join conversations and consume material. To build your followers, make sure your material appeals to them and gives value, whether it's sales, product lessons, or current events.
Use Twitter Analytics to learn what your audience likes.
Explore popular topics by utilizing relevant keywords and hashtags. Check out this post on how to use Twitter trends.
Post visual content
97% of Twitter users focus on images, so incorporating media can help your Tweets stand out. Visuals and videos make content more engaging and memorable.
Tweet often
Your audience should expect regular content updates. Plan your ideas and tweet during crucial seasons and events with a content calendar.
Socialize
Twitter connects people. Do more than tweet. Follow industry leaders. Retweet influencers, engage with thought leaders, and reply to mentions and customers to boost engagement.
Micro-influencers can promote your brand or items. They can help you gain new audiences' trust.
Spread your @name everywhere.
Maximize brand exposure. Add a follow button on your website, link to it in your email signature and newsletters, and promote it on business cards or menus.
Use existing customers
Emails can be used to find existing Twitter clients. Upload your email contacts and follow your customers on Twitter to start a dialogue.
Promote followers
Run a followers campaign to boost your organic growth. Followers campaigns promote your account to a particular demographic, and you only pay when someone follows you.
Consider short campaigns to enhance momentum or an always-on campaign to gain new followers.
Increasing your brand's Twitter followers takes effort and experimentation, but the payback is huge.
👋 Follow me on twitter

Athirah Syamimi
3 years ago
Here's How I Built A Business Offering Unlimited Design Services in Just One Weekend.
Weekend project: limitless design service. It was fun to see whether I could start a business quickly.
I use no-code apps to save time and resources.
TL;DR I started a business utilizing EditorX for my website, Notion for client project management, and a few favors to finish my portfolio.
First step: research (Day 1)
I got this concept from a Kimp Instagram ad. The Minimalist Hustler Daily newsletter mentioned a similar and cheaper service (Graphically).
I Googled other unlimited design companies. Many provide different costs and services. Some supplied solely graphic design, web development, or copywriting.
Step 2: Brainstorming (Day 1)
I did something simple.
What benefits and services to provide
Price to charge
Since it's a one-person performance (for now), I'm focusing on graphic design. I can charge less.
So I don't overwhelm myself and can accommodate budget-conscious clientele.
Step 3: Construction (Day 1 & 2)
This project includes a management tool, a website, and a team procedure.
I built a project management tool and flow first. Once I had the flow and a Notion board, I tested it with design volunteers. They fake-designed while I built the website.
Tool for Project Management
I modified a Notion template. My goal is to keep clients and designers happy.
Team Approach
My sister, my partner, and I kept this business lean. I tweaked the Notion board to make the process smooth. By the end of Sunday, I’d say it’s perfect!
Website
I created the website after they finished the fake design demands. EditorX's drag-and-drop builder attracted me. I didn't need to learn code, and there are templates.
I used a template wireframe.
This project's hardest aspect is developing the site. It's my first time using EditorX and I'm no developer.
People answer all your inquiries in a large community forum.
As a first-time user developing a site in two days, I think I performed OK. Here's the site for feedback.
4th step: testing (Day 2)
Testing is frustrating because it works or doesn't. My testing day was split in two.
testing the workflow from payment to onboarding to the website
the demand being tested
It's working so far. If someone gets the trial, they can request design work.
I've gotten a couple of inquiries about demand. I’ll be working with them as a start.
Completion
Finally! I built my side project in one weekend. It's too early to tell if this is successful. I liked that I didn't squander months of resources testing out an idea.
