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.
Matthew Royse
3 years ago
These 10 phrases are unprofessional at work.
Successful workers don't talk this way.

"I know it's unprofessional, but I can't stop." — Author Sandy Hall
Do you realize your unprofessionalism? Do you care? Self-awareness?
Everyone can improve their unprofessionalism. Some workplace phrases and words shouldn't be said.
People often say out loud what they're thinking. They show insecurity, incompetence, and disrespect.
"Think before you speak," goes the saying.
Some of these phrases are "okay" in certain situations, but you'll lose colleagues' respect if you use them often.
Your word choice. Your tone. Your intentions. They matter.
Choose your words carefully to build work relationships and earn peer respect. You should build positive relationships with coworkers and clients.
These 10 phrases are unprofessional.
1. That Meeting Really Sucked
Wow! Were you there? You should be responsible if you attended. You can influence every conversation.
Alternatives
Improve the meeting instead of complaining afterward. Make it more meaningful and productive.
2. Not Sure if You Saw My Last Email
Referencing a previous email irritates people. Email follow-up can be difficult. Most people get tons of emails a day, so it may have been buried, forgotten, or low priority.
Alternatives
It's okay to follow up, but be direct, short, and let the recipient "save face"
3. Any Phrase About Sex, Politics, and Religion
Discussing sex, politics, and religion at work is foolish. If you discuss these topics, you could face harassment lawsuits.
Alternatives
Keep quiet about these contentious issues. Don't touch them.
4. I Know What I’m Talking About
Adding this won't persuade others. Research, facts, and topic mastery are key to persuasion. If you're knowledgeable, you don't need to say this.
Alternatives
Please don’t say it at all. Justify your knowledge.
5. Per Our Conversation
This phrase sounds like legal language. You seem to be documenting something legally. Cold, stern, and distant. "As discussed" sounds inauthentic.
Alternatives
It was great talking with you earlier; here's what I said.
6. Curse-Word Phrases
Swearing at work is unprofessional. You never know who's listening, so be careful. A child may be at work or on a Zoom or Teams call. Workplace cursing is unacceptable.
Alternatives
Avoid adult-only words.
7. I Hope This Email Finds You Well
This is a unique way to wish someone well. This phrase isn't as sincere as the traditional one. When you talk about the email, you're impersonal.
Alternatives
Genuinely care for others.
8. I Am Really Stressed
Happy, strong, stress-managing coworkers are valued. Manage your own stress. Exercise, sleep, and eat better.
Alternatives
Everyone has stress, so manage it. Don't talk about your stress.
9. I Have Too Much to Do
You seem incompetent. People think you can't say "no" or have poor time management. If you use this phrase, you're telling others you may need to change careers.
Alternatives
Don't complain about your workload; just manage it.
10. Bad Closing Salutations
"Warmly," "best," "regards," and "warm wishes" are common email closings. This conclusion sounds impersonal. Why use "warmly" for finance's payment status?
Alternatives
Personalize the closing greeting to the message and recipient. Use "see you tomorrow" or "talk soon" as closings.
Bringing It All Together
These 10 phrases are unprofessional at work. That meeting sucked, not sure if you saw my last email, and sex, politics, and religion phrases.
Also, "I know what I'm talking about" and any curse words. Also, avoid phrases like I hope this email finds you well, I'm stressed, and I have too much to do.
Successful workers communicate positively and foster professionalism. Don't waste chances to build strong work relationships by being unprofessional.
“Unprofessionalism damages the business reputation and tarnishes the trust of society.” — Pearl Zhu, an American author
This post is a summary. Read full article here
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Bernard Bado
3 years ago
Build This Before Someone Else Does!
Do you want to build and launch your own software company? To do this, all you need is a product that solves a problem.
Coming up with profitable ideas is not that easy. But you’re in luck because you got me!
I’ll give you the idea for free. All you need to do is execute it properly.
If you’re ready, let’s jump right into it! Starting with the problem.
Problem
Youtube has many creators. Every day, they think of new ways to entertain or inform us.
They work hard to make videos. Many of their efforts go to waste. They limit their revenue and reach.
Solution
Content repurposing solves this problem.
One video can become several TikToks. Creating YouTube videos from a podcast episode.
Or, one video might become a blog entry.
By turning videos into blog entries, Youtubers may develop evergreen SEO content, attract a new audience, and reach a non-YouTube audience.
Many YouTube creators want this easy feature.
Let's build it!
Implementation
We identified the problem, and we have a solution. All that’s left to do is see how it can be done.
Monitoring new video uploads
First, watch when a friend uploads a new video. Everything should happen automatically without user input.
YouTube Webhooks make this easy. Our server listens for YouTube Webhook notifications.
After publishing a new video, we create a conversion job.
Creating a Blog Post from a Video
Next, turn a video into a blog article.
To convert, we must extract the video's audio (which can be achieved by using FFmpeg on the server).
Once we have the audio channel, we can use speech-to-text.
Services can accomplish this easily.
Speech-to-text on Google
Google Translate
Deepgram
Deepgram's affordability and integration make it my pick.
After conversion, the blog post needs formatting, error checking, and proofreading.
After this, a new blog post will appear in our web app's dashboard.
Completing a blog post
After conversion, users must examine and amend their blog posts.
Our application dashboard would handle all of this. It's a dashboard-style software where users can:
Link their Youtube account
Check out the converted videos in the future.
View the conversions that are ongoing.
Edit and format converted blog articles.
It's a web-based app.
It doesn't matter how it's made but I'd choose Next.js.
Next.js is a React front-end standard. Vercel serverless functions could conduct the conversions.
This would let me host the software for free and reduce server expenditures.
Taking It One Step Further
SaaS in a nutshell. Future improvements include integrating with WordPress or Ghost.
Our app users could then publish blog posts. Streamlining the procedure.
MVPs don't need this functionality.
Final Thoughts
Repurposing content helps you post more often, reach more people, and develop faster.
Many agencies charge a fortune for this service. Handmade means pricey.
Content creators will go crazy if you automate and cheaply solve this problem.
Just execute this idea!
Matthew Royse
3 years ago
5 Tips for Concise Writing
Here's how to be clear.
“I have only made this letter longer because I have not had the time to make it shorter.” — French mathematician, physicist, inventor, philosopher, and writer Blaise Pascal
Concise.
People want this. We tend to repeat ourselves and use unnecessary words.
Being vague frustrates readers. It focuses their limited attention span on figuring out what you're saying rather than your message.
Edit carefully.
“Examine every word you put on paper. You’ll find a surprising number that don’t serve any purpose.” — American writer, editor, literary critic, and teacher William Zinsser
How do you write succinctly?
Here are three ways to polish your writing.
1. Delete
Your readers will appreciate it if you delete unnecessary words. If a word or phrase is essential, keep it. Don't force it.
Many readers dislike bloated sentences. Ask yourself if cutting a word or phrase will change the meaning or dilute your message.
For example, you could say, “It’s absolutely essential that I attend this meeting today, so I know the final outcome.” It’s better to say, “It’s critical I attend the meeting today, so I know the results.”
Key takeaway
Delete actually, completely, just, full, kind of, really, and totally. Keep the necessary words, cut the rest.
2. Just Do It
Don't tell readers your plans. Your readers don't need to know your plans. Who are you?
Don't say, "I want to highlight our marketing's problems." Our marketing issues are A, B, and C. This cuts 5–7 words per sentence.
Keep your reader's attention on the essentials, not the fluff. What are you doing? You won't lose readers because you get to the point quickly and don't build up.
Key takeaway
Delete words that don't add to your message. Do something, don't tell readers you will.
3. Cut Overlap
You probably repeat yourself unintentionally. You may add redundant sentences when brainstorming. Read aloud to detect overlap.
Remove repetition from your writing. It's important to edit our writing and thinking to avoid repetition.
Key Takeaway
If you're repeating yourself, combine sentences to avoid overlap.
4. Simplify
Write as you would to family or friends. Communicate clearly. Don't use jargon. These words confuse readers.
Readers want specifics, not jargon. Write simply. Done.
Most adults read at 8th-grade level. Jargon and buzzwords make speech fluffy. This confuses readers who want simple language.
Key takeaway
Ensure all audiences can understand you. USA Today's 5th-grade reading level is intentional. They want everyone to understand.
5. Active voice
Subjects perform actions in active voice. When you write in passive voice, the subject receives the action.
For example, “the board of directors decided to vote on the topic” is an active voice, while “a decision to vote on the topic was made by the board of directors” is a passive voice.
Key takeaway
Active voice clarifies sentences. Active voice is simple and concise.
Bringing It All Together
Five tips help you write clearly. Delete, just do it, cut overlap, use simple language, and write in an active voice.
Clear writing is effective. It's okay to occasionally use unnecessary words or phrases. Realizing it is key. Check your writing.
Adding words costs.
Write more concisely. People will appreciate it and read your future articles, emails, and messages. Spending extra time will increase trust and influence.
“Not that the story need be long, but it will take a long while to make it short.” — Naturalist, essayist, poet, and philosopher Henry David Thoreau

Bloomberg
3 years ago
Expulsion of ten million Ukrainians
According to recent data from two UN agencies, ten million Ukrainians have been displaced.
The International Organization for Migration (IOM) estimates nearly 6.5 million Ukrainians have relocated. Most have fled the war zones around Kyiv and eastern Ukraine, including Dnipro, Zhaporizhzhia, and Kharkiv. Most IDPs have fled to western and central Ukraine.
Since Russia invaded on Feb. 24, 3.6 million people have crossed the border to seek refuge in neighboring countries, according to the latest UN data. While most refugees have fled to Poland and Romania, many have entered Russia.
Internally displaced figures are IOM estimates as of March 19, based on 2,000 telephone interviews with Ukrainians aged 18 and older conducted between March 9-16. The UNHCR compiled the figures for refugees to neighboring countries on March 21 based on official border crossing data and its own estimates. The UNHCR's top-line total is lower than the country totals because Romania and Moldova totals include people crossing between the two countries.
Sources: IOM, UNHCR
According to IOM estimates based on telephone interviews with a representative sample of internally displaced Ukrainians, over 53% of those displaced are women, and over 60% of displaced households have children.
