Bachir Bastien's Blog, page 7

When Is Best to Hire a Life Coach?

“Everyone needs a coach. We all need people that give us feedback. That’s how we improve” – Bill Gates It’s best to hire a life coach when you are ready to commit to doing what it takes to reach your goal. A life coach’s goal is to work with you to help you determine the strategies […]

How Do I Get Over My Ex Once and for All?

Are you experiencing a painful breakup? Ending a romantic relationship after one month or ten years, for the first or tenth time, is distressing. Some people heal quickly, some slowly, and still others commit despicable acts against themselves or their partner. There are strategies anyone can use to navigate those difficult times. After going through […]

Mental Readiness SOS: 5 Steps to Feelin’ Good Again

Get back to feelin' good again with these 5 easy steps for boosting mental readiness. Embrace your emotions, practice self-care, reach out, take a timeout, and focus on gratitude. Feel like yourself again in no time!

3 Mundane Techniques to Help You Manage Self-Doubt

Occasionally doubting ourselves can help us perform better, make us more humble, and motivate us to give our best. However, without proper control, self-doubt can ruin our productivity, destroy our relationships, and sabotage our life. Here are three approaches to keep self-doubt to a healthy level. First, use the “what if” method. Self-doubt always carries […]

What Are the 5 Key Life Skills We All Should Learn?

Life is beautiful, precious, precarious, and above all, full of mysteries. With no prior training, we have been given this priceless gift while learning to make the most of it. Our education system, despite its value, doesn’t prepare us for life’s challenges. Obviously, learning the principles of algebra is vital, but they can’t help us […]

What Is the Difference Between a Habit and a Goal?

We can understand the difference between a goal and a habit as the difference between a destination and a direction. A goal is akin to a destination, which s the ultimate point someone or something is going to while a habit is the direction or the journey toward that final destination. They are inextricably linked; […]

建立新習慣的五種違反直覺的方法

For English readers please refer to this article 養成新的新習慣並非易事。Google搜尋「如何建立好習慣」在 0.6 秒內有 1.63 億條結果。雖然培養好習慣的資源豐富，但為什麼仍有如此多的人失敗？ 我身為一位生活教練，在協助客戶建立良好的生活習慣時，發覺成功培養好習慣的人有五項要素。雖然以下列表並不詳盡，卻會是很好的開始。 「千里之行，始於足下。」老子 從小處著手 這是最廣為人知的方法，但多數人卻做不到。我想這是因為在想要形成新習慣的同時時，通常伴隨著一種情緒。讀完這篇文章後絕對要謹記一件事：永遠不要從宏觀的角度和突然的變化中養成習慣。 James Clear 在他的紐約時報暢銷書 Atomic Habit 中認為，微小的改變之所以有效，是因為它們簡單、有吸引力且顯而易見。這些漸進式歷程不僅更具可持續性，而且隨著時間的推移，它們還會帶來巨大的收益。從小處著手會增加成功的機率，這為未來的勝利奠定了基礎。請記住，成功孕育成功，那麼為什麼不從一開始就給自己一個成功的機會呢？ 將你的習慣與現有習慣連結起來 我們的天性即依循習慣。神經生物學、認知心理學和其他方面的研究表明，我們所做的 40% 到 95% 都是由習慣驅使的。我們的思想、語言、我們起床和睡覺的時間、我們繫鞋帶的方式等等。各種習慣為我們提供了創造新習慣的寶貴機會。如何創造新習慣？透過將它們與你現有的習慣連結起來。你想開始每天五分鐘的冥想嗎？在洗澡前加上你的新正念習慣。如此便變得幾乎毫不費力。最重要的是要通過將新習慣融入你的日常生活中，從而成功建立新的習慣。 尋找敦促夥伴 許多人無法養成好習慣的部分原因是因缺乏動力。找一位可以敦促你的伙伴可以解決次問題。在北卡羅來納州立大學進行的一項研究發現，參加為期 15 週的線上減肥計劃的參與者中，擁有敦促伙伴的人，比沒有者減了更多體重。 Gretchen Rubin 在她的《Better Than Before》一書中也指出，敦促制對於保持和打破習慣至關重要。 為什麼敦促夥伴如此重要？羅伯特·西奧迪尼 Robert Cialdini 在他的暢銷書《影響力：說服心理學》中發現，一旦做出承諾，我們就會傾向於與承諾保持一致。所以，如果你真的想建立新的習慣，你必須開始尋找一位值得信賴的敦促夥伴。一旦你向他們承諾要實現你的目標，你就會竭盡所能保持一致。沒有人願意被貼上虛偽和欺騙的標籤，不是嗎？ 允許作弊 閱讀這個副標題可能給你的印像是我是某種瘋子、是位過於天真的人、抑或有某種誤會，或以上皆是。誰會建議人們過度放縱呢？作弊日是為了給自己喘息的機會來暫且打破習慣。專家們一致認為，那些放縱的時刻反而會讓人更容易保持習慣。試想：你即將參加一場家庭聚會，你心知肚明，你的親戚不會讓你擺脫每天的伏地挺身目標。最好的辦法是讓自己暫且停下來。為什麼？因為在沒有計劃的情況下錯過目標，你會有罪惡感並感到懊惱，反而適得其反。而一晃眼，一週過去了，你什麼也沒做。 作弊不是重點，休息才是。你不必365天都堅持你的正念習慣。沒有人是完美的，沒有計劃是萬無一失的。因此，與其追求完美，不如專注於緩慢而穩定的進步。 獎懲 失敗為成功之母。這是事實，無論你是否認同。雖然我寫了一篇文章來幫助增加你成功的機會，但我承認你可能會遇到許多困難。因此，獎勵和懲罰作必須為習慣養成策略的一部分。決定你將如何慶祝勝利，以及當你打破習慣時要如何修正。永遠不要忽視成就和失敗。兩者至關重要。 _ 我已經教你如何釣魚了，現在就去設計具建設性的習慣吧！

5 Practical Ways to Overcome Perfectionism

It’s important to hold yourself to high standards, but when taken to the extreme, expecting nothing but the best from ourselves can morph into perfectionism, which, despite its advantages, can undermine morale and wellbeing. If you exhibit perfectionist behaviors, here are five ways to deal with them. Set Realistic Goals Setting goals that aren’t doable […]

Failing Does Not Make You a Failure

Ever watched a toddler learn to walk? They know instinctively they must stand every time they fall. They will try until they master their skills. As we grow, we lose that natural inclination to learn, mainly because of the pressure of being judged and ridiculed. Mark Twain expresses this when he said: “if we learned […]

Get Comfortable Delaying Gratification in order to Succeed

The technological advances of the 21st century have improved the lives of people. Google, for example, has forever revolutionized how we consume information by making them accessible to us at all times. How convenient! However, the convenience brought forth by these inventions has made us impatient. We believe just like we can order a pizza […]