Author Archives: Edward Brownlee

Gratitude Improves Athletic Performance

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Gratitude Improves Athletic Performance by Kathy A. Feinstein

November 21, 2018

Did you know that practicing gratitude can improve athletic performance? Research confirms what the world’s elite sports stars already know – that being kinder to yourself, and to others, and being grateful, is good for your mental health.

Athletes have talked about how having compassion, gratitude and a sense of perspective enable them to balance the demands of being a full-time athlete with having a family. Grateful young athletes are more satisfied with their teams, less likely to burn out and enjoy better well-being overall on and off the field.

Why is it important that student-athletes should cultivate an attitude of gratitude? Here I share the main reasons:

1. Gratitude encourages humility. When student-athletes express gratitude they move further from the entitlement epidemic so prevalent in society today. It is a small –but meaningful- way that athletes can demonstrate a we, not me mentality.

2. Gratitude deters arrogance. In what some call the “ME-llinial” generation some student-athletes are focused on their individual stats, highlights, and successes regardless of their team. Expressing gratitude to those who have contributed to each athlete’s journey acknowledges that other people matter. No one became successful alone.

3. Gratitude facilitates emotional control. Athletes who experience gratitude are likely to experience more positive emotions. This lowers stress, promotes problem-solving, and greater self-regulation.

4. Gratitude fosters contentment. Not to be confused with complacency, contentment helps athletes to be grateful for what they’ve already received, and that better performance is in their future.

5. Gratitude stewards stronger teams. Research shows that when people cultivate an attitude of gratitude on a regular basis they act with more compassion, generosity, and kindness. This has a positive impact on their relationships. A team with better relationships performs better.

6. Gratitude inspires student-athletes to take better care of themselves. Grateful athletes tend to take better care of their bodies and they tolerate aches and pains easier. They sleep 10% more and feel more alert and focused. All that translates into better performance in competition and the classroom.

Gratitude can enhance athletic performance in many ways. You’ve got to exercise your gratitude muscles every day. Cultivating a consistent attitude of gratitude benefits athletes mentally, physically, and socially.

Here are four tips to enhance athlete’s ability to practice gratitude:

– List five things for which they feel grateful in a journal once a week.
– Do one small thoughtful thing for a member of the family.
– Write a short letter to someone who changed their life for the better and deliver it in person.
– After a successful game, take a moment to personally thank someone who contributed to this happening.

Kathy A. Feinstein is a top sports performance consultant and Parenting Peak Performers podcast host

Source:  https://www.kafcounselingandsportperformance.com/blog/how-gratitude-improves-athletic-performance

Key Lessons from “The Millionaire Next Door”:

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Real wealth is often hidden.

Most millionaires live simply and don’t show off their wealth with flashy lifestyles or expensive purchases.

In the book “The Millionaire Next Door”, the author stated that most millionaires live well below their means and focus on value over flashy purchases. Key Lessons from “The Millionaire Next Door” by Thomas J. Stanley and William D. Danko, are:

1. Wealth doesn’t always equal flashy lifestyles: The book reveals that many millionaires live modestly and avoid conspicuous consumption. They prioritize saving and investing over displaying their wealth through extravagant purchases.

2. Frugality and budgeting are crucial: Millionaires often prioritize financial discipline, budgeting, and living below their means. This mindset allows them to accumulate wealth steadily over time.

3. Focus on building net worth, not income: The authors emphasize that building wealth is more about increasing your net worth (assets minus liabilities) rather than focusing solely on high income.

4. The significance of entrepreneurship: The book highlights that a significant portion of millionaires are self-employed or business owners. Entrepreneurship provides opportunities for wealth creation through business ownership.

5. Education and hard work matter: The Millionaire Next Door emphasizes the importance of education, skill development, and hard work in achieving financial success.

6. Avoid excessive debt: Millionaires tend to be debt-averse, using credit responsibly and avoiding high-interest debt whenever possible.

7. Choosing the right career: Certain careers and industries tend to produce more millionaires than others. The book explores the types of professions that often lead to higher wealth accumulation.

8. Building financial independence: The authors encourage readers to prioritize financial independence and early retirement planning as a means to achieve long-term financial security.

Overall, “The Millionaire Next Door” teaches valuable lessons about personal finance, wealth-building, and the habits of financially successful individuals. It serves as a guide for those seeking to build and maintain wealth over time by adopting prudent financial habits.

Book: https://amzn.to/3PwJHLh
Audiobook: https://amzn.to/3YW7pn1

Source:  https://m.facebook.com/story.php

Cultivating Gratitude 7 Proven Benefits

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“Gratitude turns what you have into enough, and more. It turns denial into acceptance, chaos into order; confusion into clarity. It makes sense of your past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie

Cultivating gratitude has enormous physical, mental and emotional benefits. Research reveals gratitude can have seven benefits:

1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or you send a quick thank-you note to that co-worker who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.

2. Gratitude improves physical health. Grateful people experience fewer aches and pains and they report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health.  They exercise more often and are more likely to attend regular check-ups with their doctors, which is likely to contribute to further longevity.

3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Robert A. Emmons, Ph.D., a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.

4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.

5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.

6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-esteem, which is an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs – which is a major factor in reduced self-esteem- grateful people are able to appreciate other people’s accomplishments.

7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma.  A 2006 study published in Behavior Research and Therapy found that Vietnam War Veterans with higher levels of gratitude experienced lower rates of Post-Traumatic Stress Disorder.  A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11.  Recognizing all you have to be thankful for – even during the worst times of your life – fosters resilience.

We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have – rather than complain about all the things you think you deserve.

Developing an “attitude of gratitude” is one of the simplest ways to improve your happiness and satisfaction with life.

References:

  1. Amy Morin, 7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round, Forbes, December 10, 2021. https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#5c900d9b183c

 

7 Supplements That Might Actually Help | Readers Digest

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There are seven supplements that can help some people strengthen their bones, improve their sleep, protect their heart, and more.

1. Calcium: Strong Bone Builder. Calcium is the  most abundant mineral in the body, and is primarily stored in your bones. If you don’t get enough in your diet, your body will start taking it from your bones, resulting in a heightened risk of osteoporosis. Calcium also helps your muscles to move effectively, your blood vessels to send blood throughout your body, and your nerves to send messages to control important bodily functions, such as the release of hormones.

2. Collagen: For Skin and Joint Health. Collagen is a protein that helps form connective tissue, including skin, bones, cartilage, muscles, ligaments, and tendons. The body makes less of it with age, leading to sagging skin and osteoarthritis, so maintaining adequate levels is important.

3. Fish Oil: For Your Brain and Heart. Fish oil contains omega-3 fatty acids called EPA and DHA, which your body needs to form cell membranes throughout your body—especially in your eyes and brain. They can also reduce triglycerides, a type of fat in the blood linked to heart disease.

4. Magnesium: Healthy Muscles and More. Your body uses this mineral to regulate blood pressure and blood sugar, make proteins, and ensure healthy muscle and nerve function. Low levels of magnesium may contribute to migraine headaches and muscle cramps.
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5. Melatonin: For Better Sleep. Melatonin is a naturally occurring hormone that helps regulate your circadian rhythm, the body’s internal clock that tells you when it’s time to go to bed at night or wake up in the morning. Your body releases melatonin as you approach bedtime to make you sleepy, especially if you manage to get plenty of daylight in the morning and avoid too much light at night. When you wake up, your levels of melatonin dip.

6. Vitamin B12: Important for Nerve Health. Vitamin B12, one of eight B vitamins, plays a key role in red blood cell formation and nervous system function. Healthy levels of B12 can prevent vitamin deficiency anemia, which can lead to weakness and fatigue, along with nerve damage, memory problems, depression, and heart palpitations.

7. Vitamin D: Bone, Brain, and Immunity Booster. Vitamin D helps your body absorb calcium, which is key for maintaining bone density. Your body also needs it for healthy neuromuscular and immune function. Getting enough may support brain function and decrease the risk of depression. Low vitamin D has also been linked to insulin resistance and type 2 diabetes.

Reference:

  1. Ashley Abramson, 7 Supplements That Might Actually Help You, Readers Digest, August 1, 2024.  https://www.consumerreports.org/health/supplements/supplements-that-might-actually-help-you-a6441144119/

Negativity Bias

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The human brain is wired to give more weight to negative information than to positive or neutral information. It is wired to focus on what’s wrong in your life and environment.

Negativity bias is thought to have evolved as a survival mechanism of the human brain. Historically, recognizing and reacting to negative or threatening stimuli was crucial for survival, as these could indicate potential dangers such as predators. It allowed humans to survive the challenges and risks of living in the wild amongst predators.

This evolutionary background has led to a predisposition for humans to focus on negative information, which persists even in modern environments where such immediate threats are less common.

An example of negativity bias is: You are hiking with friends. While enjoying the scenery, you suddenly see a rattlesnake. The snake immediately slithers away. However, when asked about the hike later, you remember the snake incident more vividly than the beautiful scenery.

Being aware of negativity bias and actively seeking positive information can help balance the disproportionate focus on negative events.

Negativity bias causes you to dwell on the negative, making bad experiences seem much more important than they really are. This, in turn, can impact your decision-making and the opinions you form about others.

Negativity bias is a cognitive bias where negative experiences have a greater impact than positive ones. While negativity bias is pervasive, it can be mitigated through mindfulness, gratitude and focusing on positive experiences.

References:

  1. Kassiani Nikolopoulou, What Is Negativity Bias, Scribbr.com, February 2, 2023. https://www.scribbr.com/research-bias/negativity-bias/

 

7 Scientifically Proven Benefits Of Gratitude

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It’s easy to focus on the negatives during difficult times, but even on your hardest days, a daily gratitude practice trains your brain to look for the good in every day and helps you become more resilient.

Practicing gratitude has been scientifically proven to be associated with an individual’s well-being, general feelings of happiness and overall mental health.

Here are 7 scientifically proven benefits of gratitude from an article titled, “7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round”, by psychotherapist, Amy Morin:

  • Gratitude opens the door to more relationships
  • Gratitude improves physical health
  • Gratitude improves psychological/brain health
  • Gratitude enhances empathy and reduces aggression
  • Grateful people sleep better
  • Gratitude improves self-esteem
  • Gratitude increases mental strength

It’s so easy to focus on the negatives during difficult times, but even on our hardest days, a daily gratitude practice trains our mind to look for the good in every day and helps us become more resilient.

In a 2003 research study, the Journal of Personality and Social Psychology found that “gratitude was a major contributor to resilience following the terrorist attacks on September 11,” concluding that “recognizing all that you have to be thankful for — even during the worst times—fosters resilience.” (Psychology Today)

  1. https://www.namidanecounty.org/blog/2020/4/14/how-to-start-a-gratitude-journal

Always Something to be Grateful

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“There is always always always something to be grateful for…Gratitude isn’t just about saying “thank you.” It’s about appreciating the small moments, expressing kindness, and recognizing the abundance in your life.”

No matter what challenges or hardships you face, there is always something to be grateful for. It might be a small moment of peace in the chaos, a smile from a stranger, or the simple fact that we have another day to try again.

Gratitude isn’t about having a perfect life; it’s about recognizing the good things and beauty in the imperfect.

When you pause to appreciate the little things — a warm cup of tea, a breath of fresh air, or the support of a friend — you cultivate a mindset that can transform your outlook, reminding you that even in the darkest times, light can still be found.

Gratitude is a powerful force that can ground you in the present and helps you navigate life’s ups and downs with joy, grace and resilience.

References:

  1. https://www.facebook.com/share/p/QzNoUpUdgCJ7n2Uy/

Gratitude Journal

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Starting a gratitude journal can be as simple writing down three things you are thankful for, no matter how small. Over time with using a gratitude journal, something tends to shift. You will begin noticing the little joys—the warmth of sunlight, a kind word from a friend, a delicious meal. As you continued this practice, your perspective changed. Even in difficult moments, there were reasons to be grateful.

One evening, I wrote about a simple act of kindness: a stranger held the door open for me at a coffee shop. It was such a small thing, but it touched my heart. That moment reminded me that goodness exists everywhere, even in the midst of challenges.

Gratitude became my anchor. It didn’t erase my problems, but it helped me navigate them with more resilience. I learned that gratitude isn’t just about saying “thank you”; it’s about actively seeking out the beauty and goodness around us.

So, if you ever feel overwhelmed, consider starting a gratitude practice. Write down a few things you’re thankful for each day. You’ll be surprised at how it shifts your perspective and brings more positivity into your life.

National Debt

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The U.S.National Debt grows because the Federal government consistently spends more than it collects in revenue. This persistent gap between spending and revenue has existed for over two decades.

As of 8:40 am on August 19, 2024 (https://www.usdebtclock.org/)

Excessive fiscal spending and changes in tax policy play a significant role. Policies like the Inflation Reduction Act, the Chips Act and Obama Care, impact government spending, extensions of tax cuts and new tax legislation, like the Tax Cuts and Jobs Act of 2017, impact government revenues.

Essentially, new federal spending without offset taxes to pay for it and tax cut without correlated cuts in spending are the root causes of increasing deficit spending and skyrocketing National Debt

Lawmakers must focus on long-term fiscal sustainability. Delaying action will make addressing the debt even harder. A gradual, spending-focused approach is essential, including reforms to mandatory programs like Social Security and Medicare.

Tax increases must be part of the solution, and policymakers should prioritize less distortionary taxes (such as consumption taxes) or tax reforms that broaden the tax base. For instance, returning to Clinton-era policies could bring more working families back onto the tax rolls.

In summary, addressing the debt requires a balanced approach, thoughtful policies, and a commitment to fiscal responsibility.

References:

  1. https://econofact.org/addressing-rising-us-debt

Sentences That Will Get You Ahead

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Sentences that will get you ahead:

  • Journaling is the most timeless and priceless form of therapy that will help you think clearly, understand yourself better, and make a better sense of life. 
  • Every second you spend comparing your life to someone else’s is a second spent wasting yours. So stop comparing and create your own definition of success instead.
  • You grow rich when you seek new experiences, not material things. 
  • You spend your entire life inside your head, so make it a good place to be. 
  • You have to believe in yourself before anyone else does. That’s the cornerstone upon which real confidence is built. 
  • Stay curious, question everything, and if you want something, ask for it.
  • The life you experience is simply a reflection of your mindset and habits. 
  • You will never lose if you never quit. 
  • Accept people for who they are and not who you want them to be.
  • The best revenge is no revenge. Improve yourself and forget they exist. 

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