Cliques can make school days rough for tweens and teens, but they’re no picnic for parents either. It hurts to see your child pushed off to the sidelines or facing peer pressures beyond your control.

Whether your child is being left out or running with the popular crowd, they need your support. After all, they’re learning about socialization as well as academic subjects when they go to school.

Try these tips for helping your child to look beyond cliques and start forming healthier connections.

Helping your Child to Deal with Cliques:

1. Empathize with their emotions. Feeling accepted is a high priority for most tweens and teens. They long to fit in, and may use their popularity to measure their worth. Think about your own adolescence and then factor in the impact of today’s social media. You’ll understand how much rejection can sting.

2. Watch for risky behavior. Cliques and their leaders exert a lot of power and their rules may be harmful. Be alert for signs of extreme dieting, bullying, or shoplifting.

3. Share your experiences. Let your child know that you went through similar trials back when you were in school. They may appreciate the solidarity and be more willing to open up.

4. Use stories. You can find lots of books, movies, and media stories to help you get your message across in an entertaining and compelling manner. Pick a recent title or suggest something that helped you when you were growing up. Be sure to discuss it afterwards.

5. Reach out to teachers. Ask your child’s teacher to talk about what they see going on at school. See if your school has resources that can help your family deal with cliques and related issues. Talk with other professionals, like guidance counselors or psychologists who work with adolescents.

6. Think long-term. Remind your child that high school is not forever. Cheer them up by giving them exciting things to look forward to. Send away for college brochures and plan campus visits. Use volunteer work and internships to start them thinking about the career of their dreams.

Helping your Child to Form Healthy Friendships:

1. Encourage outside activities. Balance out the influence of cliques by giving your child opportunities to pursue their interests and make friends in contexts other than school. Having diverse social circles can help them become more independent and inclusive.

2. Make your home inviting. Do your children feel comfortable bringing friends home? When you create a welcoming place to gather, your children have more chances to practice their social skills and interact with friends in a space where they feel secure.

3. Have deep conversations. Discuss big issues on an ongoing basis. Challenge each other to live up to your values, use power responsibly, and speak up for yourselves and others.

4. Act it out. Role playing can be an excellent way to explore complex subjects. Children can practice resolving conflicts without endangering their real friendships.

5. Start early. Children start forming attachments at a very young age. Even infants can benefit from having more face time with other babies, and toddlers can enjoy play dates or looking at books together.

6. Be a role model. Your children will learn from your example. When you cultivate positive connections, you teach your sons and daughters to do the same.

With your guidance, your child can maintain their confidence while they deal with cliques and prepare for more mature relationships in their adult life. Teach them how to be a good friend, treat others with kindness, and make their own decisions.

Technology can help you connect with more people, but it can also create stress.

Tech-based stress can affect your health and relationships. Becoming dependant on technology can be an addiction. It’s hard to turn off your phone or stop checking messages, which adds even more stress.

In this fast-paced world, using tech is often a must. But what can you do to stop the stress that comes from it?

Try this process:

1. Notice the issues. The first step is to realize how much you depend on technology and determine what – exactly – is causing the stress.

* Pay attention to your stress triggers when you’re using technology. Do you get upset after each text message or email? Is social media creating a fear of missing out?

* Track how much technology you use for one week. Keep a journal with this information. Also, write down how you feel after each interaction with a piece of technology. Does it make you feel stressed, frustrated, sad, or annoyed?

2. Make a list of your tech tools. Once you’ve realized that tech stress is an issue, making a list of all the tools you use can help you regain control.

* Write down every piece of technology you use, including fitness watches and other tracking tools. It’s important for the list to be accurate and complete.

* Next, write down how each piece of technology affects you in a positive or negative way. Make a note of the amount of stress each device creates in your life.

* You may use several tools and devices for work. Highlight the ones that you can’t live without.

* Cross off the devices on the list that are not essential.

3. Clean up your connections. Go through all of your social media accounts and inboxes to disconnect with people who create additional stress.

* Try to keep a smaller list of close contacts such as friends, coworkers, and family.

* Turn off notifications and get rid of unnecessary subscriptions.

* Clean out your email inboxes and eliminate old messages or contacts that are not needed. Consider setting up automated apps that can sort emails and delete them faster.

4. Make a plan. Use your list to focus only on the devices and tools that are essential.

* Have a plan each time you turn on a computer or phone. What do you want to accomplish, and how long will you need to do it? Try to avoid distractions by planning your time.

* Turn off and put away any devices that aren’t essential.

* Include time away from technology, such as a weekend without tech or TV.

5. Create reasonable expectations. If you’re addicted to checking your messages every hour, it will take more time to reduce tech-based stress. It’s important to have realistic expectations and avoid putting too much pressure to change fast.

* Give yourself the chance to work through each of these steps.

* Inform your family and friends about your technology changes. They need to understand you’ll be available less on social media. They also need to respect that you’re turning off some notifications to reduce stress.

* Set up vacation or away messages on your phone and email, so others will know when they can reach you. Create specific windows of time to return calls or messages.

Stress can come from many parts of your life, including technology. Pay attention to how technology affects you. It may be necessary to evaluate how much you depend on tech tools and make some changes in your daily routines with these tools to reduce your stress.

Authenticity is to be true to one’s personality and character. It means you’re willing to show the world who you really are. You’re willing to live the life that you were meant to live. Authenticity is the ability to show your uniqueness to the world.

There are very few authentic people in the world, but you know them when you see them.

We’re naturally drawn to authentic people. We feel comfortable with those that are willing to be themselves.

Use these strategies to live a more authentic life and show the world the real you:

1. Know your values. What’s important to you? Make a list of every quality you think is important for a person to have. Now, put that list in order. What are your five top values? When you know your values, the authentic choice in any situation is more obvious than when you don’t know your values.

2. Stop doing things you don’t want to do. You still need to pay your bills and take out the trash. However, you don’t have to play on the church softball team, drive your neighbor to the airport, or take care of your cousin’s cat. If something is too disagreeable for you, just say, “No.”

3. Do what you want to do. You can spend your time how you please. You don’t need a grand excuse or proof that you’re doing something noble on a cosmic level. The fact that you want to do it is a good enough reason. It’s important not to hurt anyone, including yourself, but feel free to play the harmonica, dance in your front yard, or wear white after Labor Day.

4. Keep an open mind. When your thinking is very rigid, you limit yourself and prevent your true self from shining through. Preconceived notions are prisons that block you from being authentic. Learn how to experience the world from a variety of perspectives and an open mind.

5. Trust your intuition. When you ignore your hunches, you feel out-of-sorts. Trust your instincts. They’ll let you know when you’re not being genuine.

6. Be self-aware. You can’t be authentic if you lack self-awareness. Notice how you feel. Ask yourself, “What do I need at this moment? How can I meet that need?” If you ignore your emotions, you can’t be self-aware.

7. Practice boldness. The biggest reason for a lack of authenticity is timidity. We want to say and do certain things, but we’re uncomfortable with standing out in any way. We feel vulnerable and exposed. A little discomfort never killed anyone, and there’s so much to be gained by being bold. Give it a try.

8. Openly share your opinion. Tell others what you think or how you feel about something. Of course, you’ll want to be tactful so you remain considerate of the feelings of those around you. Are you hesitant to share your thoughts on a topic? Ask yourself why that is.

9. Avoid perfectionism. Trying to be perfect is a huge limitation on your natural personality and expression. Avoiding mistakes and imperfection at all costs is a recipe for inauthenticity.

Life is short! It doesn’t make a lot of sense to pretend to be someone else.

Authenticity requires courage and dealing with discomfort. But if you want to live your life to the fullest, authenticity is required. Show the world the unique person you are, and celebrate your newfound freedom.

There’s no shortage of information on how to strengthen your relationship with your family, boss, or coworkers. However, you never hear about how to have a more productive relationship with yourself.

Your relationship with yourself is the most important relationship you have! Most of the trouble you have with yourself is that you don’t know yourself well.

You may have spent most of your life avoiding yourself. We don’t want to address our shortcomings or deal with uncomfortable thoughts. But you can’t escape yourself, so you might as well make friends.

Try these techniques to develop a stronger relationship with yourself:

1. Start your day with gratitude and positive thoughts. Instead of reaching over for your cell phone to check the weather or to see if your Clash of Clans village was raided overnight, spend the time on yourself. Mentally list a few things that make you grateful to be alive. Tell yourself something positive.

* Give yourself the intention of having a good day.

* List your positive qualities.

* Get your day off to a good start with yourself.

2. Write in a journal. Your thoughts and life are worth recording. Take time each evening to write for a few minutes. You’ll gain a lot of insight and appreciation for your life. Show yourself that your life matters.

3. Let go of your avoidance behaviors. What do you do when you’re feeling emotionally under the weather? Shop? Eat? Get online? Instead of avoiding yourself, sit with yourself.

* Just breathe and notice your feelings and body sensations. Avoiding them just prolongs the cycle.

* In time, your negative emotions will dissipate without your attempts to hide from them.

4. Meditate. Think of meditation as spending quality time with yourself. Begin with just a few minutes and extend the time as you feel more comfortable. You’ll learn how your mind works by meditating.

5. Spend time on your personal development. What do you feel the need to learn?

* Social skills?

* Relaxation skills?

* Networking?

* Spiritual development?

* You spend so much time doing things for your boss, home, and family. Take a break and spend some time dealing with your own needs.

6. Have some fun. Plan some fun in your life. Get a monthly massage or meet a friend for ballroom dance lessons. It’s your life. Enjoy it.

7. Forgive yourself. You’ve made a few mistakes and missed out on a few sure-fire opportunities. That’s no reason to beat yourself up for the rest of your life. It’s time to let go of your past and forge ahead.

8. Groom yourself to a high standard. Take the time to shower each day and pay a regular visit to the barber or salon. Keep your grooming at a higher standard than others in your environment.

* Take good care of yourself and show the world how much you mean to yourself.

9. Get help if you need it. No one can handle everything all of the time. Sooner or later, we all need help. That help may come in the form of a trusted friend or professional help. Get the help you need. Remember, you’re worth it.

How well do you know yourself? How well do you manage yourself? Both could always use a little enhancement. It’s not always easy to live with yourself, but remember that you have a lot to offer yourself!

Spend some time each day being good to yourself. Have some fun and spend some time on your personal development. Strengthen the most important relationship of all – the one with yourself.

There are many disadvantages to feeling anger. It’s a quick way to damage relationships. It also disengages the part of your brain that’s used to make rational decisions. We often do and say detrimental things when we’re angry.

How many times do you wish you could take back something you said? It only takes a few seconds to cause a lot of damage and pain. Avoiding this type of situation is a good enough reason to work on your anger management skills.

The ability to manage your emotional states is a valuable skill that will serve you well throughout your lifetime.

Practice these strategies to become a master of your anger:

1. Monitor your mental state. Notice when you’re starting to feel agitated. Anger is much easier to control if caught early. Once you’re in the middle of an episode of full-blown rage, it becomes more challenging.

* Monitor all your negative emotions. They’re all easier to manage when they first appear. As they gain strength, the tools available to manage them become less likely to work.

2. Learn to let go and avoid holding a grudge. Grudges are a great way to keep yourself primed to feel angry with little provocation. Let go of your anger and forgive. You’ll feel better and life will be more enjoyable. You’re only hurting yourself when you hold a grudge.

3. Take a deep breath. In fact, try taking 10 deep breaths. A slow, deep breath while thinking the word “relax” can make a difference.

* The quicker you can catch your anger, the better this technique will work. As soon as you feel yourself becoming angry, take a few deep breaths. This requires practice.

4. Give yourself a timeout. You don’t have to be a child to take a timeout. You have the luxury of giving yourself a timeout regardless of your age. A few minutes of alone time can be just the ticket to managing your anger successfully.

5. Think. Consider the long-term ramifications of what you’re about to say. This is incredibly challenging. Anger makes it much more difficult to think and be rational. Again, the quicker you catch yourself becoming angry, the more likely you’ll be able to use the technique.

6. Be more flexible in your views. What causes anger? It’s caused by others failing to do what you think they should do. They’ve said or done something that fails to meet your expectations. The more open minded you are, the less likely you are to get angry.

7. Be a good listener. It’s hard to become angry if you’re doing a good job of listening. It’s only when you take your attention off the other person that you have the opportunity to think and generate anger. You’re also less likely to jump to the wrong conclusion if you’re listening intently. Work on your listening skills.

8. Learn to share your thoughts and feelings in a calm manner. Assert yourself and let people know what you’re thinking without becoming more emotional than necessary. Start by being more assertive in common matters of your daily life.

9. Get professional help. If you’ve tried everything you can think of and you’re still struggling to manage your anger, get help from an expert. You hire experts to fix your car and manage your legal issues. There’s no reason not to hire someone to help with your anger issues.

Taken to the extreme, anger can be dangerous to those around you and yourself. Even mild anger can be harmful to relationships and your career.

Avoid allowing anger to make your life more challenging. There are many tricks and tips you can use to manage anger yourself, but seek professional assistance if you’re failing to make sufficient progress.

Do you ever feel like you just got up on the wrong side of the bed? Or maybe you started out the day great, but then something happened that spoiled it for you. You might be thinking that the day is shot. But you don’t have to let that ruin your whole day!

Luckily, you can uplift your mood – without drugs or other substances – just as quickly as it went downhill.

Try these methods to turn that frown upside down:

1. Find something to fix. Do you have some household chores that can be done? Is a faucet leaking in the kitchen or bathroom? Physical activity combined with fixing something around you can be a powerful way to lift your spirits.

* Whether you fix a broken door handle, leaking faucet, or sew on a button, these simple fixes matter. They’re distracting, easy, and fulfilling at the same time.

* Even changing a lightbulb can make you feel accomplished and boost your mood quickly.

2. Reach out to an old friend. Talking with an old friend can bring back positive memories. Get in touch with a friend online or over the phone.

* Catch up with them and talk about your past. Relive some of the memories you had together.

3. Cross something off your to-do list. A long to-do list can feel intimidating and weigh you down. Try to cross off at least one thing on the list and be proud of what you’ve done.

* Start by picking the easiest and fastest task on the list. Finish it quickly.

* Then, cross off the task with a bold marker or pen. This physical act can help boost your mood.

4. Watch a comedy. Do you have a favorite funny movie that always makes you feel better? Consider having a comedy night at home. Turn on your favorite movie or TV show and relax. Turn it into a real movie night with fresh popcorn and dimmed lights.

5. Spend time with pets. Research studies have shown that simply petting a cat can calm you down and make you feel better.

* Take your dog for a walk at a local park or around the neighborhood.

* Spend time cuddling with your cat and rubbing its stomach.

* Talk to your pets and forget your troubles.

* Get out your pet’s’ favorite toys and play together.

6. Change your diet. Sometimes small changes in the diet can have a big impact on your mood.

* Talk to your doctor and get tested for nutritional deficiencies. Find out if you need to take supplements such as calcium, omega-3 fatty acids, iron, folate, chromium, or vitamin D. They can all influence your mood.

* Eat some carbohydrates or chocolate (in moderation, of course).

* Whole foods such as vegetables and fruit can also help your brain.

* Eat more fish. Salmon, sardines, tuna and other types of fish can improve your mood. Research studies show that they have omega-3s that affect the brain. They increase the levels of chemicals that make you feel happy.

* Drinking more tea is also linked to a better mood. Black, green, and other varieties of tea have been connected to happier moods. They can also help you focus and feel more alert.

You can boost your mood quickly with these tips. Try them and find your favorite method. You can make this your go-to strategy for whenever you want to uplift your mood.

Are you aware of the health benefits of chia seeds? These small white or black seeds are packed with nutrients. Eating chia seeds is an easy way to get more protein, fiber, and nutrients. They also have omega-3 fatty acids, calcium, magnesium, and phosphorus – all essential for optimum health.

Since they don’t have a strong flavor, it’s easy to incorporate them into many recipes.

Try these tips to add more chia seeds to your meals:

1. Bake with chia seeds. Chia seeds are versatile. Experiment with them in cakes, muffins, and cookies. Mix them in the original batters or sprinkle them on top of the finished products. Try different versions to find the one you prefer.

* Consider making a chia seed bread loaf in the oven. You can crush the seeds in a blender or mixer and add them to the dough. Chia seeds add protein and fiber to bread and other baked goods.

* Try using chia seeds instead of poppy seeds in your recipes. They still taste delicious and add a fun crunch.

2. Add chia seeds to puddings. Chia seeds work well in dairy and nondairy versions of puddings. Try blending almond milk with fruit, nuts, and chia seeds in a blender. Then, freeze the concoction until it is solid, or refrigerate it for a more fluid blend.

* If you prefer to use chia seeds as a garnish, sprinkle them on top of puddings. A couple of teaspoons is usually enough.

3. Make chia seed water. Chia seed water is an easy and fast way to add more nutrition to your diet.

* It is easy to make chia seed water in your kitchen. Soak about half a cup of chia seeds in six cups of water. Wait 20 to 30 minutes. Then, strain out the chia seeds and drink the water.

4. Try chia seed cereal. If you’re interested in trying something new for breakfast, make chia seed cereal.

* First, soak the chia seeds in dairy, almond, soy, or other milk overnight.

* Add the chia seeds to a bowl in the morning. They should be softer and plumper. Fill the bowl with more milk. Then, add berries or bananas. Sprinkle with additional nuts or cinnamon and enjoy.

5. Add chia seeds to a stir fry. Whether you’re making a vegetarian stir fry or one with seafood and meat, chia seeds are a good addition.

* Simply sprinkle chia seeds into the pan along with other ingredients. They should get darker and crunchier in the pan as you stir fry your meal.

* Chia seeds can replace sesame seeds in some recipes.

6. Use chia seeds as a coating or thickener. Instead of breadcrumbs, consider using chia seeds to coat fish, meat, or other food.

* Grind up chia seeds in a blender, so they are smaller and easier to use. Try to turn them into a powder.

* Spread the powder on top of fish or other meat instead of breadcrumbs. Cook them the same way as you would other breaded products. Just ensure they’re not overcooked and turn black.

* Some recipes require breadcrumbs or other things as thickeners. However, you can use chia seeds to thicken meatballs and burgers. Simply add powdered or ground chia seeds to the uncooked meat. This can also help save money by reducing the amount of meat you need.

Chia seeds are delicious and healthy. Try these tips and add more chia seeds to your meals at home for easy, tasty additional nutrients.

Do you feel like you’re busy all the time, but you’re still stuck in a rut? It’s a mistake to assume that your lack of free time means you’re doomed to stay in your current situation.

You can make a positive difference in your life with just a few minutes each day!

If you make a habit of using your free moments constructively, you can make great strides.

Give these actions a try and discover a new level of enjoyment in your life.

Enhance your life each day with just a few minutes:

1. Learn a valuable skill from a friend. You might have a friend that’s great with people or has fantastic persistence. Maybe one of your friends is overflowing with self-confidence. Find out how they do it.

2. Create a mission statement. What do you stand for? What is your life about? Think about it and create a mission statement for yourself. Your statement will evolve over time as you change and grow.

3. Describe your ideal existence five years from now. What do you want to see, have, do, and experience in your future? Make a decision now. Envision the details of your desired daily life.

4. Acquire new knowledge. There’s no reason to be the same person you’ve been for the last five years. Learn something new and expand your skillset. What would be useful for you to learn? How could you enhance your ability to be successful at work?

5. Eliminate one time-waster from your life. Just for a day, avoid one of the ways you waste time when you’re bored or stressed. You might decide to continue your new pattern.

6. Wake up early and put the time to good use. The morning hours can be especially productive. Take advantage of them.

7. Read something worthwhile for 20 minutes. Turn off the TV for 20 minutes and read something with the potential to change your life for the better. Just 20 minutes each day can have a great impact.

8. Start a journal. Record your life and learn from it. You might even want to allow your children to read it some day.

9. Work your brain with something fun. Play a game of chess or solve a few brain-teasers. Put away the calculator and use the old noggin for a change. Exercise your brain as you would your body.

10. List the positive traits of someone you don’t like. You can easily list the negative traits of those you don’t like. List the positive traits and see how your perspective changes.

11. Read one personal development article each day. Spend a little time learning more about personal development. Eventually, you’ll find an idea that really resonates with you. It only takes one good idea to change your life.

12. Evaluate your day. Never allow a day to go to waste. Take a few minutes to list the good points and not-so-good points of each day. See what you can learn.

13. Embarrass yourself. One of the challenges we all share is caring too much about what others think. Intentionally embarrass yourself. Wear mismatched shoes to the store. Walk down the street with a shower cap on your head. Make a fool out of yourself and notice that no one cares.

14. Join a community. Humans need to be part of a community. It might be a group in your neighborhood, the local bridge club, or a softball team. Find a group of people you enjoy and spend time with them.

Make self-improvement a regular part of your life. A few minutes each day can put you on the road to greater success and happiness. Make the most of your free time and avoid time-wasters.

You can live the life you’ve only dreamed about so far. And you can get there one step at a time.

If you’re like most working adults, chances are you’re shortchanging yourself on vacation days. In today’s growing gig economy, many professionals have no vacation benefits.

Even if you have a traditional staff position, you may feel like your boss discourages you from using your leave time. Plus, you may be concerned about being replaced if you spend too many hours away from the office.

Yet, vacations have been proven to be beneficial to both employers and employees. Taking a break from work increases productivity and prevents burnout.

While there’s no substitute for an adequate vacation policy, you can make the time in between your getaways more pleasant and satisfying. Try these ideas for taking mini breaks at work and away from the office.

Taking Mini Breaks at Work:

1. Vary your tasks. Take a fresh look at your job description. Find ways to spend more time on the responsibilities that help you to achieve a sense of flow. Maybe you can delegate the rest or at least alternate between them to break up any monotony.

2. Redecorate your cubicle. A change of scenery can brighten your mood. Bring in a flowering plant that will be easy to care for. Set out pictures of your family and pets. Start a collection of miniature toys or unusual desk accessories.

3. Stretch out. Stand up, and do some simple exercises about every half hour. Bend forward and reach for your toes. Raise your arms over your head and lower them down slowly to each side with your palms facing forward.

4. Walk around. Ask your colleagues if they’d be interested in scheduling a walking meeting. They may like the idea of going outside for a little fresh air and exercise while you discuss business matters.

5. Develop your career. Taking control of your future could help you to access more vacation time and reach other work-related goals. Assess your skills and target areas where you want to grow.

Taking Mini Breaks Away From Work:

1. Shift your focus. Do you find yourself thinking about the office even when you’re at home? Make a deliberate effort to disengage. Create rituals that help you to put work behind you, like going to the gym or taking your dog for a walk when you arrive home.

2. Turn off your phone. If possible, avoid taking calls or checking emails related to work. Talk with your boss about how to balance after-hour emergencies with your need for personal space.

3. Work on your hobby. Studies show that active leisure is more refreshing than watching TV. Pursue your interests in wine collecting or building furniture. Visit museums and public gardens. Play sports and board games.

4. Connect with others. Honor your own needs for solitude and social time. When you’re hanging out with your friends and family, use your time together to validate and support each other.

5. Explore future destinations. Research shows that planning a vacation can be almost as beneficial as the actual trip. Give yourself something to look forward to by sending away for brochures or talking with others about their ideas. Build anticipation by sampling local dishes or watching foreign movies.

Additional Tips:

1. Plan your day. Schedule breaks each day instead of waiting for things to slow down. Your mind and body need ongoing rest.

2. Give generously. Thinking about others makes us feel less burdened. Do something to make your spouse or a stranger smile.

3. Consider your purpose. Any task is more bearable when you remember the reasons behind it. Ask yourself what you like about your work.

Protect your career and take care of your health by giving yourself enough downtime to refresh and recharge. When a vacation is out of the question, treat yourself to some rest and relaxation wherever you find yourself.

The mere thought of personal growth is enough to make many of us feel discouraged. It’s challenging to make meaningful changes. But if you want to make a difference in the world, or even just your own life, you’ll have to try something new.

Live your life to the fullest and make the most of your time and energy with these personal growth strategies.

Stimulate your personal growth and attain a new level of success:

1. Spend time with a new group of people. When you spend time with the same group of people all of the time, you aren’t exposed to new thoughts, ideas, or conversations. Get a fresh perspective by interacting with a new group.

2. Read. There’s more information available than you’re likely to ever need. Why reinvent the wheel when someone else has probably already walked the path that interests you. Investigate what’s available to you and learn from those that have already been successful.

3. Learn to take action quickly. You’ve had the experience of being excited for a moment about a new idea, only to talk yourself out of it within the first 15 seconds. The key is to take action before you give yourself a chance to think about it. Make a list, a phone call, or sketch out a quick plan.

4. Learn to embrace discomfort. One of the characteristics of successful people is they don’t allow discomfort to derail their efforts. On the other hand, underachievers are easily discouraged by discomfort.

5. Avoid changing too much at once. Your brain cringes at the mere thought of change. You’ll have better luck if you go slowly and strive for consistent progress. Think how much progress you would have made over the last three years if you had just spent 20 minutes each day on a single project.

6. Write. You experience a different perspective when you write your thoughts. It also makes a greater impression on your brain. If you want to do something, think it, say it, write it, and read it.

7. Eat nutritiously. Garbage in – garbage out. Give yourself effective fuel for your efforts. Your body and mind run better when you eat healthy foods.

8. Learn from your experience. The truth is that we are all our worst enemies. We commit the same mistakes over and over. Learn from your past.

9. Evaluate each day. At the end of the day, take a few minutes and write down what you did well and what you could have done better. Over time, you’ll find yourself taking more effective actions and fewer actions that don’t support you.

10. Set a few goals and review them each day. Write down your goals and read them a couple of times each day. Ask yourself at the end of the day what you’ve done to move yourself closer to your goals.

11. Exercise. Your brain functions better if you get some exercise each day. Without exercise, your brain falls into a rut. Use your muscles and get your heart beating for at least 20 minutes each day.

Life is easier if you learn something new each day and avoid repeating your mistakes. If your life hasn’t changed for the better over the last few years, that might be a sign that you could use some more effective strategies.

Personal growth is challenging. In fact, any change is challenging. But you can overcome the challenge and step onto a path that takes you where you want to go.

A new level of personal growth is around the corner. Use these tips as a way to get started on your quest to grow yourself and enrich your life.