How Workplace Stress Can Lead To Addiction

Posted from

You're reading How Workplace Stress Can Lead To Addiction, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

Many people assume that those struggling with addiction are unemployed and homeless. This could not be farther from the truth. The Substance Abuse and Mental Health Services Administration found that 9.5% of full-time workers ages 18 to 64 were dependent on or abused illicit drugs or alcohol in the past year. The workplace can be a source of great stress, anxiety, and depression. Self-medicating can lead to the “functional addict.”

Workplace Stress And The Dangers Of Self-Medicating

Stress is a known contributor to alcoholism and drug addiction. Stress and adrenaline can lead to “burnout,” or mental and physical exhaustion. Some employees in stressful workplace environments turn to drugs and/or alcohol to cope with work-related stressors. What starts as a few drinks after work can turn into an alcohol dependency. The same is true for drug habits. Without the worker realizing it, workplace stress can ultimately contribute to addiction through the practice of self-medicating. Self-medicating can stem from a desire to relax and forget about work, but it can also serve to enhance alertness and boost performance. Certain illicit drugs such as cocaine can increase mental alertness, but are highly addictive. Even taking over-the-counter drugs such as painkillers for aches and pains can spiral into a full-blown addiction. Self-medicating with a stressful job as a trigger is a slippery slope that can easily lead to a substance abuse disorder in anyone.

What Does It Mean To Be A Functional Addict?

Employed individuals with addictions often become “high-functioning addicts.” High-functioning alcoholism and drug abuse refers to the practice of habitually abusing substances while still performing daily tasks as a productive individual. It is a common misconception that alcoholism is always obvious – many people abuse alcohol without allowing the addiction to interfere with daily lives. Over time, however, the addiction can wear on the person and start to show signs to friends, family members, and even coworkers. High-functioning substance abusers may be able to maintain their careers, families, and social lives – at least at first – but substance abuse problems often worsen. Eventually, the individual’s dependency on the substance will grow out of control. Some people may even be able to manage extreme addiction cycles, such as coming home from a stressful day at work, using drugs or alcohol in excess far into the night, waking up with a hangover, and using substances in the morning and throughout the day to dull hangover symptoms. Even a high-functioning person struggling with addiction will build tolerance and need to take more of the substance to reach the desired state. Soon, he or she will start to experience withdrawal symptoms. At this point, the individual may not be able to maintain uninterrupted daily function. He or she may start having sleeping problems, intense hangovers, or need to remain medicated throughout the day to get through a work shift. Some may hit a “rock bottom,” scenario, such as losing a job because of substance abuse. Others may simply realize it’s time to get help.

Signs Of High-Functioning Alcoholism

If you think you might have a drug or alcohol abuse problem, you’re not alone. The workers most at risk of developing a stress-related dependency are police officers, paramedics, doctors, attorneys, construction workers, miners, and food service employees. There is absolutely no shame in admitting you have a problem and seeking help before it’s too late. Long-term drug or alcohol abuse can deteriorate cognitive function, causing problems with memory, concentration, judgment, and decision-making abilities. Here are signs that can help you recognize if you or someone you know is a high-functioning addict:
  • Consuming alcohol or drugs to cope with stress, depression, or problems.
  • Drinking alcohol or taking drugs for almost every situation.
  • Consistently drinking alone (not in a social setting).
  • Drinking too much too often. The average drinking limit for women is seven drinks in a week; for men it is 14 drinks in a week. Drinking more than this increases the risk of alcoholism.
  • Increasing the amount of drugs or alcohol over time. (Building tolerance.)
  • Experiencing withdrawal symptoms, such as headache, irritability, anxiety, or nausea.
Remember, a high-functioning addicted individual may drink too much, yet still excel at work and maintain good relationships. The substance abuse disorder does not have to cause problems in life to be a problem. It is easy for functional addicts to be in denial about their problems, since they often maintain a good level of success. It is important to recognize the signs of this type of addiction, and to seek professional addiction recovery.

Seek Help – Do Not Attempt To Self-Detox

If you are someone who has developed a dependency on drugs and/or alcohol because of work-related stress or pressure, help is available. An addiction does not have to control or destroy your life. With help from the right people, you can detoxify your body and brain in a healthy way, identify the source of your problem, and take steps toward long-term recovery, such as developing healthy coping mechanisms and stress management techniques. Treatment starts with an understanding of the dangers of self-detox. Attempting to quit drugs or alcohol on your own can be deadly. Depending on your degree of tolerance and dependency, your body may not be able to handle a “cold turkey” withdrawal. This can cause organs to shut down or fail, resulting in seizures, coma, and death. Self-detox also runs a high risk of relapse. Relapsing after a period with fewer or no substances is a recipe for overdosing, as your body may have a lower tolerance than what you’re used to. Do not let the stigma against substance abuse or a fear of what others might think risk your life. Never self-detox. Instead, seek professional addiction treatment. Treatment can be completely confidential.

The Path Toward Addiction Recovery

If workplace stress caused or contributed to your addiction, stress management can be a key to long-term recovery. Practicing effective stress management instead of harmful self-medication is an important goal to have during treatment. Reducing stress in the workplace can remove burdens like anxiety and depression that can trigger substance misuse and abuse. A few things that may help with healthy stress management include:
  • Find a work-life balance. Feeling like work is taking over your life can spawn feelings of anger and depression. Take time to do things you enjoy that are not work-related, such as taking a walk or reading a book.
  • Learn time management. Prevent becoming overwhelmed by learning how to prioritize your time. Make a list of tasks from most important to least important. Start at the top and remain realistic about what you can handle. Learn how to politely turn down extra work.
  • De-stress in healthy way. Find ways to unwind and relax after work that do not involve substances. Activities can include breathing exercises, yoga, group sports, physical activities, going to the movies, or doing other things you enjoy.
Getting sober and staying that way can help improve your mood, mental function, job performance, physical health, relationships with others, time management, and feelings of self-worth. Alcohol addiction treatment and drug addiction treatment with help from a professional rehabilitation center can give you hope for the future. You have the power to turn your life around and regain control. Start today.
Elevate Addiction Services is a holistic-based drug and alcohol rehabilitation center with locations in northern California. The tranquil, peaceful, and highly private centers are the perfect places to overcome stress-related addictions and to address the root causes of substance abuse.

You've read How Workplace Stress Can Lead To Addiction, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

By |November 28th, 2017|Commercial|0 Comments

Here’s what happened after I decided to write a gratitude journal

Posted from

You're reading Here’s what happened after I decided to write a gratitude journal, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

One thing I have learned from some incredibly successful, extremely happy people is to start writing a gratitude journal. A gratitude journal is more than your diary. You don't write everything that happened to you in your journal. You only write the things that you are grateful for in it. You can be thinking this right now. “What on earth does a journal have anything to do with my dream?” “OK, I will give it a try. But if it is just another mean of positive thinking, I don't have to write it down, I will remember to remind myself and that should be enough.” I used to have the same thought, and I didn't take it seriously. I started writing my journal many times, and yet I quit after couple days. Unsurprisingly it never works. But it has to be something so good that so many people recommend, right? I decided to stick with it this time, as an experiment, to find out the reason why it is so important. After 30 days, I'm a new person and never think of going back where I was ever again. Here’s what a gratitude journal has helped me.

Focus on the positive side

We tend to linger on the negative feeling because it annoys us. But when you only write about things that you enjoy, you will forget about your pain and focus only on the positivity. I used to get mad, upset or sad about some certain things. Even though when the reasons that caused those bad feelings were gone, I was still in the bad mood. By writing the good things happen in my life, I can let go such negative feeling. There are things I wrote about on the first day of gratitude journal that I entirely forgot, but just by looking at the things I wrote, the exact happy feeling came back to me. It eased my pain and motivated me.

Regain calm and inner peace

Just by simply writing down what I feel good about, I let go a lot of chaos in my life. If you think about it, your chaos is because of all the wild thoughts and crazy feelings you have in your mind. When I focus on the positivity in life, I feel calm and peaceful. And when I feel calm and peaceful, I am very more grateful for life, appreciate it more and end up writing about that in my gratitude journal. It is the start of the happiness and calmness loop, where you feel good about your life, you write about it and it makes you feel good again.

Feel happier

I become happier. Even though that is something I feel and tell myself every day, people around me feel the same too. Who do you prefer to be around: someone who is depressed and always complains, or someone who is full of laughter and energy? Such an easy choice. I become the happiness magnet, people want to be around me, want to get me into their conversation because I spread the joy over them.

Gain confidence

You might think confidence has nothing to do with gratitude, but it does. It reduces the urge to compare myself with others, it motivates me to do things that I was once afraid of, because it will be ok. I hated my body for some layers of fat I have in my stomach. But when I shifted my perspective and appreciate my body for being healthy, being strong and allows me to follow my passion, those layers of fat don’t bother me anymore.

Respect yourself

I used to set very high expectation of myself, leading me to work until exhaustion and beating myself up when I failed, which was more than often. All the self-judging and nagging are not good for my self-esteem. I fell into the loop of setting unrealistic goals, failing, beating myself up even more and trying to make up by setting even higher goals. All of those stopped ever since I wrote my gratitude journal. I become more self-aware. I respect my body and myself. I spend time to cherish and take care of myself. I create a positive aura in me and it increases my productivity.

A gratitude journal can change your life

I used to let my negative thoughts control my life. I left my thoughts and my mind go wild without any attempt to control them. Unsurprisingly, I wasn’t a ball of joy. Now with my gratitude journal in life, I started to see things from different perspectives. Every day I wake up, and I am grateful for another day that life gives me to live. And I am determined to live to enjoy every single minute of it. Imagine one day you wake up, before even walking out of your bed, you smile because of all the sweet things happened the day before, and you are grateful for everything in your life. A day starts with a smile can never go wrong. You decide to have a wonderful day today. Because it is up to you now. And you know it. Your new life awaits. Start writing. Mai Pham believes we can create our own happiness. She helps overwhelmed and frustrated people to ditch their stress and enjoy their lives again. Grab her free actionable cheatsheet: 5 Simple Tips to Release Stress and Bring You Calm in Under 5 Minutes and join her free 7 Joyful Days Challenge email course. Find her on Facebook and Twitter.

You've read Here’s what happened after I decided to write a gratitude journal, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

By |November 28th, 2017|Commercial|0 Comments

Keeping The Grammar Police At Bay

Posted from

Daylight Savings Time – it sounds about correct, right? Wrong! I am sorry to bust your chops, but if you’ve been writing it that way, you have to rethink your chronological grammar. Much like “savings account”, the phrase mentioned above is actually grammatically incorrect according to an article titled“Daylight Savings” Is Grammatically Incorrectby Ephrat Livni for Quartz.

Source of the Error – the Context Usage of “Savings”

According to the article,the phrase “Daylight Savings Time” is widely used in Canada, the US, and Australia is painfully grammatically correct. The error, however, isn’t surprising at all. You see, widespread use of the plural form “savings” gained increased traction in North America because it’s utilized in everyday contexts such as “savings account.” In fact, some dictionaries say it is okay to use “savings” instead of the singular form.

It should really be “daylight saving time”

That’s right – the grammatically correct use is “daylight saving time.” It’s singular and lowercase according to the US GPO. It is not necessary to place a hyphen between daylight and saving, but it all boils down to your style choice. If you put increased importance on compound modifiers, then the hyphen should be there.

Popular Usage of “Savings” is the Root

When you think of money or bank accounts, the first thing that comes to mind is perhaps “savings.” With dictionaries suggesting that usage of the plural form is “acceptable,” it’s not hard to see why most people incorrectly use “Daylight Savings Time.” If you want to recall the correct usage, think of it as daylight.

It’s Lowercase and Singular

We’ll be indebted to Ephrat Livni (and Grammar Girl) for setting the record straight. In fact, GPO provides us with full guidance: “d.s.t., daylight saving (no ‘s’) time.” Mignon Fogarty – Grammar Girl and writer of Grammar Girl’s Quick and Dirty Tips for Better Writing – takes it up a notch. While the hyphen is not necessary according to Grammar Girl, it’s crucial if you mind compound modifiers.

Knock, knock! Who’s there? It is the Grammar Police. You’ll be happy we shared this with you!

To read the full article, click here.

The post Keeping The Grammar Police At Bay appeared first on Lifehack.

By |November 28th, 2017|Commercial|0 Comments

3 Must-Reads For Ambitious Humans

Posted from

I am ambitious.

To reach my goals I need to learn to get better. And to get better, I read all the time.

I do it partly because successful people throughout the ages have been voracious readers.
Legends, like Elon Musk and Abraham Lincoln, attribute their success to reading.

So, without further ado, here are the best books to read for success.

Methods of Persuasion

methods of persuasion nick kolends

Every page and every section of this book is chock-full of methods you can use on a daily basis.

The best part of Methods of Persuasion is the thoroughness of the research.
Every method is backed by scientific studies.

On top of that, Kolenda provides case-studies and real-life applications of each method.

I’ve implemented every aspect of this book in my daily life and it has paid off handsomely. I have secured a new, better-paying job, my relationship with my fiance has vastly improved and my overall communication skills have increased ten-fold.

If you don’t read this book, you’ll be left in the dust by the people who did.

Ego Is the Enemy

ego is the enemy ryan holiday

Most of us struggle with ego.

In fact, ego is a major obstacle in our lives. It is in mine and I work towards diminishing it every day.

This book illustrates just how much of our lives are controlled by ego and how destructive it is. Ego keeps us from paying the price of success. It keeps us from doing work that we think is “beneath us”.

Ego is an enemy and a slippery one at that.

Reading this book has made a difference in my life. It has made me more humble.

Humility has helped me delve into various tasks with a more open mind.
Open-mindedness has allowed me to learn more and in turn add more value. This has benefited my career tremendously.

Trust me.

If you want to do more, create more and achieve more, you need to diminish your ego.
Ego Is the Enemy shows you how.

Reading and re-reading this book will add tremendous value to your life.

The Score Takes Care of Itself

the score takes care of itself bill walsh

Bill Walsh is famous for his work as head coach of the 49’ers. He built one of the most majestic dynasties in Football history from the ruins of a franchise.

How did he do it?

By focusing on the process and on the fundamentals.

This allowed him to hone the skills of Joe Montana, Ronnie Lott, Jerry Rice and Steve
Young into the best players of their generation. Some of the best players of all time.

His consistent focus on the fundamentals as a key driver of performance is essential. Whatever your field, Walsh’s advice is valuable.

My three key takeaways from the books:

  1. Focus on creating a system that supports your progress.
    If you do the right things the right way, the results will follow.
  2. Keep your eye on the fundamentals instead of the score.
    It doesn’t matter if people praise you at work. What matters is that you add value and get better every day.
  3. Everything you do matters.
    Some of Walsh’s tenets included no sitting on the practice field, no smoking on the facilities and always dressing in a tie and jacket.

Your representation of yourself and others matters more than you think. You represent yourself in all of your actions so everything you do matters.

The lessons in these three books will add tremendous value to your life if you implement them.

So, read the books and learn their lessons. Apply them in your life and repeat.

Do this and you will get far.

See Also: 7 Reasons To Start Reading Books? Here’s why!

The post 3 Must-Reads For Ambitious Humans appeared first on Dumb Little Man.

By |November 28th, 2017|Commercial|0 Comments

218: How to Set Smart Blogging Goals for the New Year

Posted from

Using the SMART Approach to Set Your Blogging Goals for 2018  

It’s that time of year where many of us are reviewing the year gone by and setting our blogging goals for 2018.

Goal setting is really important in any venture. Without goals, your actions tend to be aimless and random. By setting something specific to aim at, you’ll  be motivated and more focused in your efforts.

A lot has been written about goal setting over the years. But one way to set your goals is to use the SMART approach, where SMART is an acronym for characteristics of good goals.

Most people say Peter Drucker came up the idea, while others say it was George Doran. In any case, both men were almost certainly contributors.

Today I want to work through one version of it (there are a number of subtle variations) and see what we can learn about it as bloggers.

Join our Facebook Group

Full Transcript Expand to view full transcript Compress to smaller transcript view
Hi there, and welcome to Episode 218 of the ProBlogger Podcast. My name is Darren Rowse, and I’m the blogger behind, a blog, a podcast, series of ebooks, and a job board all designed to help you as a blogger to grow your blog, to build an income around your blog, and hopefully change the world and make it a better place at the same time.

Today in Episode 218, I want to talk about goal setting. It is that time of year where I know many of you are beginning to wind down a little bit. You’re beginning to do some reviews of your blog and you’re starting to think about next year. You’re thinking about what you should be trying to achieve in the year ahead. If you’re anything like me, you’re probably starting to think about some goals or objectives for the year ahead. That’s something that we’re talking about as a team for ProBlogger and Digital Photography School at the moment.

I thought I would share some tips on setting some goals. Goals that are going to stretch you, but also goals that would be realistic. Goals that will move your business forward and move you forward, I guess, in many ways as well. I want to give you a bit of a framework for thinking about those goal settings.

You can find out a little bit more about what I’m doing today on today’s show notes. There’s a full transcription of today’s show, as well as some further reading as well. Go to There’s also an opportunity for you to sign up for our ProBloggerPLUS newsletter on the show notes. And simply, that is a weekly email that I send out every Thursday, Australian time, on Thursday morning US. That’s just a recap of what we’ve published over the last week. You get a little notification of our new podcast and new blogpost and if I’ve done a Facebook Live as well. Anyway, I want to get on with today’s show. Show notes again at

As I said in the intro, it is that time of the year where many bloggers are reviewing the year gone by, beginning to think about goals for 2018. Also, many of us are looking forward to a little bit of a break over the holiday period. Here in Australia of course, we’re going into Summer at the moment. I’m standing here in my shorts and t-shirts which is a welcome relief after a long winter. We’ll be having a warm Christmas and New Year’s period with a bit of a break. That’s what, us, Aussies do. But also, in the midst of all that planning for a break, we’re beginning to think about next year, 2018. I can’t believe it’s almost upon us.

Goal setting of course is so important in any part of your life really. If you want to achieve things, it’s much easier to make those achievements if you’ve actually got a specific goal in front of you. Your actions tend to be pretty aimless in life and random if you don’t have something to actually aim for. How do you come up with that thing that you’re going to aim for?

There’s been a lot written about goal setting over the years both on ProBlogger. I’ve covered this topic almost every year. I’ve done a blog post or a podcast on it and in the broader blogger sphere, there’s been many books written about it as well.

One of the approaches that has come to my attention over the years that I’ve found helpful in thinking about my goals is to use the acronym S.M.A.R.T. This doesn’t tell you how to come up with goals, but as you’re thinking about your goals it’s a good framework to run your goals through to make them more effective goals.

I don’t know who came up with the S.M.A.R.T. framework for goal setting. Some people say it was Peter Drucker, other people say George Doran’s. I want to give those men credits but they have both certainly written about this and contributed to this framework. There’s been plenty of others over the years as well. I’ve done research into the S.M.A.R.T. goal setting, there’s lots of different translations of it. The S.M.A.R.T. can actually stand for different things. I want to give you one version of that today. And as I’ll go along the way, I’ll also mention a few other words that I think could be useful as you’re thinking about your goals.

Let’s look at them one by one. To start off, I’ll give you the overview. The overview is that your goals should be S for smart, M for measurable, A for achievable, R for relevant, and T for time-bound. As I said before, there’s a few other words that I’ll throw in along the way. Let’s look at each one in turn.

Let’s start with S for specific. Make your goals as specific as possible. Don’t make your goals something like, “I want more traffic for my blog,” or, “I want more money from my blog,” or, “I want to write more often.” These are good goals, they’re good things that you should be probably wanting to do as a blogger. But they’re very fuzzy. Make them more specific. If you want more traffic, how much more traffic do you want? If you want more money, how much more money do you want? If you want to post more often, how often do you want to post? Get as specific as possible.

You might say, “I want 100% more traffic this year than I had last year,” or, “I want to earn $50,000 this year,” or, “I want to publish a blog post every week this year.” They’re very specific goals. They also tap into the next letter which I will talk about in a moment.

The other S word that I came up with that I haven’t really seen too many people talking about but for me, is an essential to any goal. It’s to make it as significant as possible. Don’t just set goals for the sake of having goals. Choose goals that will take you towards your overarching, long-term goals, the things that you are wanting to achieve – not just this year but in the next 10 years. What is the goal of your blog? Why are you blogging? Your goals need to tap into that why on a deeper level.

If your goal is to make a million dollars, then you’re probably not going to do that in the first year. But make your goal something that is going to help you to achieve that overarching goal. If your overarching goal is to get a book deal, you may not get that this year. But what do you need to do this year to take you towards that long-term goal? If your goal is to retire by the time you’re 60, then unless you’re 59, that’s probably not going to happen this year. But what can you set as a goal that’s going to take you towards the long-term goal?

Consider the big picture and also consider, I guess, what is significant to you. What are you passionate about? What is meaningful to you as well? It’s really important to have significant goals because those kinds of goals, they’re going to be much more motivating for you than just a general fuzzy goal like, “I want more traffic,” or, “I want to double my traffic.” If you tap into the why you want more traffic, that is going to make the goal more significant to you. Make your goals specific but make them also significant.

M is for measurable. If you can’t measure, then it’s not a S.M.A.R.T. goal. In the examples I gave earlier, “I want to increase my traffic by 100%,” or, “I want to earn $50,000.” “I want to publish a blog post every week.” They are not only specific goals but they’re also measurable because I can tell whether I have achieved those things or not. I will know by the end of the year if I have increased my traffic by 100%. I will know if I have published every week whether I’ve published every week. I can see whether I’ve achieved those goals or not.

Measurable goals are great for that reason. You’ll know if you’ve reached them or not, but they’re also great because they can help you to track how you’re going in those things as well. For example, the $50,000 this year. Fifty thousand dollars might be more or less what you want to achieve. But whatever it is that you want to make, you can then break that down into a monthly, weekly, daily total. I know if I want to make $50,000 this year, then I need to make $4,166 every month. I can see how far through the month am I on track to make that target. Same, you can get even more granular thinking about $137 a day to help you reach that goal.

Measurable goals are great because they help you whether you’ve got it or not but also, it can give you motivation along the way that can spur you on and see how you’re tracking with your goal. The other M word that I would encourage you to think about, it kind of taps into the significant one that I was talking before, but it’s to make it meaningful.

Make your goals meaningful to you. Try to choose goals that have meaning to you personally but also to your business. Like I said before, this taps into those significant goals as long-term goals, but also, what else is meaningful to you. Your goals could actually be other things that you want to achieve.

For example, I talked to one blogger recently who told me that her goal for next year is to raise $10,000 for school of orphans in Africa. That’s what she wants to achieve. Whilst that’s not going to grow her business, it’s meaningful to her. She actually visited that orphanage a few years ago and it’s a meaningful goal for her. She wants to raise that, and she wants to raise that through her blogs.

Choose goals that are not just going to further your business, but are going to further other goals that you might have, other meaningful things that you have. Your goals need to be measurable and also if you can, make them meaningful.

Now A, a is for achievable goals. Your goals should stretch you. There should be things that are going to make you work hard. But they should also be realistic, based upon the situation that you’re in. If you’re blogging in the evenings after work, after other family commitments, it may not be realistic to set your goal to publish a blog post every day. It may not even be realistic for you to publish every week. You may want to come up with a different goal based upon the situation that you’re in. If you are able to dedicate full time, you’ll probably be able to reach some of those goals of publishing weekly, maybe even daily.

Setting your goal too big could actually hurt your blog. It could impact your motivation but also, it could hurt the quality of the work that you’re doing and as a result, could hurt your brand. Do stretch yourself, but don’t bite off more than you can chew. Take account of your available time, the resources that you have, also the stage of your blog, are things really important? I see a lot of bloggers who say, “I want to be a full-time blogger by the end of the year,” and they actually haven’t started their blog yet. That may not be realistic. It might be a stretch goal.

I have certainly seen a couple of bloggers go full-time within a year, but in most cases it’s not actually achievable for most bloggers. Usually, it takes a couple of years to kind of get to that stage. Take into account your time, your resources, the stage of your blog, where it’s sitting at the moment. Also, look at previous performance, how’s your blog been tracking, and the experience of others as well. You can certainly ask around to find out whether a goal sounds realistic to other people.

It’s also worth saying that another A word is often translated into S.M.A.R.T. goals as agreed-upon. I’ve seen a number of people write about this. Your goals need to be agreed-upon. This is usually said in the context of a team. The A, agreed-upon, everyone in the team should know and agree upon the goal.

This isn’t going to be as relevant for all bloggers because I know a lot of ProBlogger and podcast listeners are single person blogs, they’re just them blogging. It’s not too hard to have an agreed-upon goal if you’re the only one there. But if you do have a team, I think it’s really important to communicate those goals that you have.

The worst thing you can do if you’re in a team is for you to have a goal and not communicate that to your team. Make sure everyone else knows what the goal is, and get buy in from them as well. A goal really is useless in a team environment if everyone doesn’t know it, but also they don’t buy into that in some way. A is for achievable goals, but also if you have a team make sure that they are agreed-upon as well.

R, make your goals Relevant. Make your goals sit alongside each other really well. This is thinking about you’re going to probably come out with multiple goals for your blog in a year. If you’re thinking about that sort of whole year, you probably should have a number things that you are trying to achieve. But sometimes goals can clash with one another.

I think back over the years, there’s been tons of set goals that I realized one of the goals that I’ve set for the year stands out on my list as being something that just doesn’t fit with others. Many times the reason is that it’s just not the right time to pursue that thing.

For example, I think it was back in 2015, I had on my list of goals that I wanted to run an event in the US. It’s something that I felt strongly about – we’ve got a lot of readers in the US – I wanted to do this, and I felt it would be worthwhile. I thought it would serve our readers. I thought it would be profitable.

But as I looked at that complete list of goals that I wanted to achieve in 2015, it became clear to me that if I was going to put an event on this US, it was going to hurt some of my other goals.

It was going to take a lot of the focus away from some of these other things that really needed to happen first. I needed to get some more foundational things done before I put on that event in the US. So I decided to put that goal on hold. It wasn’t something that I killed. I knew I would do it eventually. But I decided not to pursue it in 2015.

This year, when I decided to look at my goals, it was something that we were much more ready to do. I already met some people who can help us to make that event a reality, and I had freed up some time in my own schedule to be able to put attention into that. This year in 2017, we ran the Success Incubator event.

It was a good goal but it just wasn’t the right time for that goal. It wasn’t a relevant goal for 2015. As you look at that list of goals that you’ve got, bring some critical thinking to it. It’s great to have sort of big goals. I think there’s a place for blue sky thinking, brainstorming, when you’re coming up with goals. But also bring some critical thought to it as well. This might be something that you want to involve some other people in. Show your goals to someone else. Often they will say, “Hmm, this one doesn’t quite fit.”

There’s some other questions you might want to think about. Do your goals sit well with each other? Are there any in your list that could clash with others, one goal might hurt another? Is now the right time to pursue all of those goals? Will one of the goals cause you to be distracted from some of the other things because it’s so big or it’s so new? Is the current environment suitable for the goal? Maybe your goal is to come up with a new type of product and maybe the market’s not ready for that product yet.

Or maybe it’s an old-fashion kind of goal. It would have been a good goal ten years ago, but it’s not so good now. Do other things need to be achieved first? Are there some foundations that need to be laid this year so that you can achieve those other goals next year?

Those are some of the questions I will encourage you to ask once you’ve compiled a list of goals to actually think about. Not only are they specific, measurable and achievable but are they actually relevant for my business today? Are they relevant to what’s in front of me right now, the current situation I’m in? That’s R.

T in the S.M.A.R.T. is to make them time-bound. It’s perhaps a bit of a stretch too because it’s not a word I would usually use. For me, I would say put a deadline on your goal. This is part of making your goal specific and measurable. It’s also about helping you to begin to think about the how, how you’re going to reach that goal. Once you put a deadline on it, you begin to see what needs to be done at certain times of the year.

Put a deadline, “This goal needs to be achieved by August.” I begin to then kind of work backwards from August and begin to slot into place other smaller goals or objectives or milestones that need to happen along the way. It’s also, I find personally, my personality type. Having a deadline actually helps me with my motivation. I work really well with a deadline. A deadline helps me to stop procrastinating. I’ve talked about that in previous podcast as well. Put a deadline on it.

One tip I would give you with deadlines. Don’t make all your goals by the end of the year because you’re going to get into a problem at the end of the year. It could mean that you have a really hectic last month of the year. December might be crazy because you’ve got all these goals that haven’t been met yet and you’re trying to work on them all. Think about spreading some of your goals out through the calendar so that you are working on different things at different times of the year.

For my blogs, for Digital Photography School for example, we create a calendar for the whole year. We’re actually will be doing that in the next week or so. We begin to slot those goals in as we go. Once we have our overall goal, we might have an overall goal. This year we want to launch three new products. We begin to think about when will those products fit in? Another goal might be we want to do five affiliate promotions. Now, we’ve got our products slotted in, we can begin to see where our affiliate promotions might go in. We might want to have four opt-ins, four lead magnets. Where are we going to slot those in? We’ve already got all these other projects on the go, so we’re able to begin to slot those in.

Having a deadline in place means that you are motivated. But it also begins to help you to plan that year so that you’re not doing too much all at once. Really helpful. Another T word that I want to throw in for S.M.A.R.T. goals is to make your goals as thorough as possible. I’ve already alluded to this in some ways. I think you probably should come up with more than one goal for the year. I don’t think you should come up with too many, but think about all of the different aspects of blogging.

As I’ve talked about in previous episodes of this podcast, I believe there are certain pillars of pro blogging. If you want to have a profitable blog, there are a variety of things you need to be working on in any one at a time. You need to be thinking about content. You need to be thinking about traffic. You need to be thinking about engagement and building community. You need to be thinking about monetization. For me, they’re the four pillars of pro blogging. It makes sense to me that you probably want to be thinking about coming up with at least one goal for each of those four areas; some goals for your content, some goals for your traffic, some goals for engagements, some goals for monetization.

Then of course, there are some other aspects of blogging like design, like tech, the tech side of your blog, your servers and that type of thing and also, your productivity and how you are going to do all of this stuff. You might want to have other goals in some of those areas as well. By doing so, you’re coming up with a holistic kind of thorough approach to goal setting. You’re not just saying, “I want more traffic this year,” or, “I want more money.” You’re actually beginning to break down where does more money actually come from? Well, it probably comes from working on my content, my monetization, my traffic, my engagement, my productivity, my design, my tech. All of these things will help contribute to some of those bigger goals that you might have as well.

For me, the areas that I would always be thinking about were content, traffic, engagement, monetization, productivity, design, and tech. They’re probably the seven main areas that we will be coming up with goals for across my blogs.

S.M.A.R.T. goals, S.M.A.R.T. goals are specific, they’re significant, they’re measurable, they’re meaningful, they’re achievable, they’re agreed-upon if you’ve got a team, they’re relevant, they’re time-bound or they have deadlines, and they’re thorough. There’s this smart approach to that. A few other thoughts that I would pop in there, write it down, I think it’s so important to not just come up with the goals in your mind because if you’re anything like me, you’ll forget those goals or they won’t be at the top of your mind, actually write them down, put them into a calendar. I think that is so important.

If you’ve got a goal and it’s measurable and it’s got a deadline, then it should automatically go into a calendar at that deadline and you should probably even be working backwards. Once you’ve got the goal in the calendar, you want to start thinking about what needs to happen to make that goal a reality. This is where you get into the planning. Work backwards from the deadline. What needs to happen for that ebook that you want to have launched by October? What needs to happen by August? What needs to have happened by April? What needs to happen in the next week? You can begin to put some milestones in place. You can begin to work out the order of what needs to be achieved, and who needs to do it as well.

The last thing I would say is make your goals accountable to people. Maybe that’s another A word there. But be accountable to someone with your goals whether that be a family member, a partner, a friend or maybe some other blogger that you want to pair up with this year. Or maybe it’s in your Facebook group or another Facebook group as well.

If you want to join the ProBlogger Facebook group, we’ll have a thread where you can share your goals for the year and maybe just by putting it out there to the group, maybe that will make you a little bit more accountable. I would encourage you though to find someone else who will keep you accountable to that, a buddy or maybe a mentoring group as well.

I hope that’s been helpful for you. I’d love to hear what your goals are for the year, either in the Facebook groups or in the comments on the show notes as well. Today’s show notes are at and of course, the Facebook group, if you do a search for ProBlogger Community on Facebook, you would find that group immediately.

Lastly again, do sign up for our newsletter. It is the best way to keep up with our latest content. We definitely, this year, slowed down in the content creation that we’ve done. This is really as a result of your feedback. We were getting a lot of feedback from people saying, “I didn’t want too many articles every week.” So we slowed it down, there’s only ever going to be one blogpost, one podcast, and one Facebook Live over the next year. Occasionally, we might slip something if we’re doing a series that’s on top of that. But we want to make it achievable for you to consume our content at ProBlogger. That ProBloggerPLUS newsletter, which you can sign up for anywhere on ProBlogger, will help you keep in touch with that new stuff as well.

Hopefully that’s helpful for you today. I’ll look forward to travelling with you over the next few weeks as we approach the end of the year. I’ll look forward to chatting with you in the New Year as well. As I said last week, we’ve got a brand new course that we’ll be launching that’s going to help people to start a blog early in the year next year. If you know anyone who is kind of thinking about starting a blog, let them know that we’ve got that coming. Then we’ve got something else coming up straight after that course that’s going to help us establish bloggers to kind of get their blogs firing up again as well. That’ll come out probably on February as well. Some exciting things coming. Can’t tell you much more than that at the moment, but I look forward to sharing more in the coming weeks. Thanks for listening, chat with you next week.

How did you go with today’s episode?

Enjoy this podcast? Sign up to our ProBloggerPLUS newsletter to get notified of all new tutorials and podcasts.

The post 218: How to Set Smart Blogging Goals for the New Year appeared first on ProBlogger.

By |November 27th, 2017|Commercial|0 Comments

Post Malone Net Worth

Posted from

Introduction Post Malone is an American rapper, singer and songwriter. His debut single “White Iverson” was released in 2015, and was responsible for his initial recognition in the industry. Though he is only 22 years old, Post Malone’s net worth is already $8 million; which is impressive for only a two year career so far. […]

By |November 27th, 2017|Commercial|0 Comments

HostGator Black Friday Sale – Start Your Blog for $1.39!

Posted from

It’s back! HostGator (they host this blog) is kicking off Black Friday with 65% off all new hosting plus $5.99 for select domains. Plus they’re doing one hour flash sales thought out the weekend where you can pick up a new domain for only $2.99 and get a whoppin’ 80% of all new hosting plans! That means you can start a blog for only $1.39 a month!

80% Off Flash Sale Schedule

  • Friday 11/24 – 12AM CST
  • Friday 11/24 – 10AM CST
  • Friday 11/24 – 2PM CST
  • Friday 11/24 – 5PM CST

If you don’t want to wait for a flash sale, you can take advantage of the 65% Black Friday deal and start your blog for only $2.43 a month. However, if you really need to save that $1.04, I fully understand. Either way, if you order your hosting thought this blog, you get some nice bonuses.

Free WordPress Installation and Setup

Order your web hosting with HostGator right now and I’ll set up your new blog for you for free! Not only that, I will also install for free the following plugins to get your blog started on the right foot:

  • All In One SEO
  • Google Sitemap
  • W3 Total Cache
  • Show Top Commentators
  • Stats
  • Akismet
  • After The Deadline

All In One SEO is the ultimate SEO plugin for WordPress and will help your blog rank higher with the search engines. In addition, I’ll set up your new blog with search engine friendly URLs. Google Sitemap will help get your blog pages indexed quickly on Google. W3 Total Cache will make your blog load a lot faster and handle more traffic. Show Top Commentators encourages readers to comment on your blog. WP Stats will let you know who is visiting your blog. Akismet kills off the comment spam and After The Deadline will proof read your blog post for grammar and spelling. These are some of the best WordPress plugins available and they’re included free with the WordPress installation service.

All you have to do is order a web hosting plan from HostGator, then forward me the login information to johnchow [at], and I’ll install WordPress for you. Afterwards, I’ll email you back the login information for your new WordPress blog and you can start blogging!

I will also include instructions on how to change all your login passwords. I will not keep any of the forwarded information from HostGator. Once WordPress has been set up, I will destroy the email.

$100 of Google AdWords Credit To Promote Your New Blog

Not only will you get your blog hosting at a once-in-a-year discount, but every hosting plan at HostGator comes with $100 of Google AdWords credit that you can use to promote your new blog. Start your blog for up to 80% off, get WordPress and plugins installed for free and get $100 of AdWords credit. You won’t find a better web hosting deal anywhere!

The sale is on now! If you were thinking about starting your blog, RIGHT NOW is the time to do it! Order your web hosting plan and let me set up a new WordPress blog for you. Happy Black Friday!


By |November 27th, 2017|Commercial|0 Comments

I Will Not Be Put in a Box: I Am Not What I Do, Own, Think, or Feel

Posted from

“All that I seek is already in me. “ ~Louise Hay

My world collapsed the day I became unemployed. After a successful thirteen-year career in a multinational company, working across different countries and cultures, I ended up with no job. I wasn’t an expat leader in Shanghai any longer; from that day, I became an expat housewife, and this big status change came like thunder.

Whenever people asked me about myself when I was working, I used to explain what my job was all about. Or give them a business card and let that speak for me.

Being left with no work was a very painful experience, one I will never forget. It came like a trauma, and I felt like a failure: lost, stuck, miserable, and depressed.

All of a sudden, I had no business card to show the world to validate my self-worth. There were no more international projects, company sales, and fantastic team achievements for me to talk about and feel proud.

They say true growth mostly comes from pain, and I believe that’s true. Today I see that moment as a gift from life, a real blessing in disguise that helped me stop for a moment and, for the very first time, ask myself who I was and what made me really happy.

So here’s what I didn’t know at the time and what I know to be true today:

1. I am not what I do.

From an early age we’ve been conditioned to value ourselves through how well we do things in life. Most of us were raised to achieve and deliver results, always running somewhere, always busy.

Work is part of life, and money is a much-needed instrument that we need to survive. But is life supposed to be all about work? What if the purpose for us being here were just to be happy?

Whenever I fail at anything, that doesn’t make me a failure because I am not what I do. My job is part of life and not life itself. I am not my profession, no matter how much I might love what you do. Today I am a coach, in the same way I am a wife, a daughter, a sister, or someone’s friend. I wear many hats, and so do you.

For so many years I thought I was my job. And when the job was not in my life any longer, I wasn’t.

Wayne Dyer was right: “You are a human being, not a human doing.”

2. I am not what I own.

I grew up in Eastern Europe. After the Romanian revolution in 1989, money got depreciated at such a level that, with the same amount of money my parents could buy a car, they ended up buying a new TV.

If you think you are your money or your possessions, think of bankruptcy. Think of those people who suddenly lose what they have in their accounts.

I grew up thinking money was evil and being rich was bad. That’s not what I believe to be true today, since we can’t feed the poor from an empty plate. Financial stability helps us feel safe and secure, and that is a basic human need. Money is as it is: not bad, not good, not evil. What people do with the money can be either right or wrong; it’s all about how we use it.

But if we let the money own us, we turn into hostages. We start running a never-ending rat race toward happiness and project it into an imaginary future, and forget to be grateful for everything else we have.

We often think thoughts like: When I make that much money, I will be happy. When I buy that car, I will be happy.

In reality, that’s a trap because it will never feel like we’ve gathered enough.

“Acknowledging the good that you already have in your life is the foundation of all abundance.” ~Eckhart Tolle

3. I am not my physical appearance.

In today’s society, the concept of beauty often gets associated with youth, or having no wrinkles. Social media, women magazines, Photoshop, beauty contests—they all put tremendous pressure on people (and women especially) to fit particular requirements and parameters that sometimes are not even real.

For many industries, that’s an excellent source of income. That is why anti-aging cosmetics sell well and plastic surgery is booming. It’s all based on fear.

If I identify my human value through my physical appearance, the process of aging turns into a burden. If I attach my happiness to my young years, I risk disliking or even hating myself once I grow older.

My body is the temple of my spirit and the only one I’ve got. It’s the vehicle that helps my soul move into this world. And still, that’s not who I am.

“Your body regenerates in an environment created by your thoughts, emotions, and expectations. Make sure they are positive.” ~Christiane Northrup

4. I am no one’s thoughts.

If I perceive myself as not good enough, stupid, intelligent, ugly, annoying, gorgeous, slim, or fat, that’s not the absolute truth; it's just what I believe to be right. That’s nothing but thought, a representation of my opinion of who I am.

The same thing is valid when I let people tell me what they think about me. In reality, I am as I am. What people see in me is a matter of self-perception, filtered through their own lenses, and it has nothing to do with me.

Take beauty, for example. It’s a norm. In the Eastern-European culture that raised me, beautiful generally associates with being slim, so some people could think I am overweight. However, during my trip in India years ago, I was suggested to gain some weight. We are all shaped by cultures and the societies we grew up in.

Blaming others for the way I feel is disempowering, and it turns me into a victim when things are imposed on me. If I say “You make me angry” or “you make me sad,” I am giving my power away. I know I can never control what people say or do, but I can always self-manage how I respond to that. No one can upset me, stress me, or depress me unless I allow it.

“No one can hurt me; that’s my job.” ~Byron Katie

5. I am not what I feel.

We tend to define who we are by the way we feel: I am sad, depressed, confused, excited, anxious, happy, and so on.

I have learned how to detach myself from my emotions and witness them with no judgment.

Instead of “I’m sad,” I say, ”There is sadness in me right now.”

Instead of “I’m angry,” I say, “There is anger in me right now.”

Instead of “I’m worried,” I say, “There is a worry in me right now.”

Acting as an observer helps me take my power back. I’ve learned not to let my feelings control me, knowing that, just like my thoughts, they are transitory. This way, energy-consuming emotions that used to torment me do not own me any longer, and I own them instead.

“Feelings are just visitors; let them come and go.” ~Mooji

I am not what I do or own, or how I think, look, or feel. I just am. My spirit refuses to be put in a box and labeled. I am a soul who is here to learn, grow from new experiences, and be happy.

“When you know that you are not flesh and blood, that you are the eternal spirit, than nothing will trouble you. Even death you will not know it is just a change of state.” ~Mooji

About Sara Fabian

Sara Fabian is a women’s career and empowerment coach and inspirational speaker, on a mission to help professional women to discover their unique strengths, gifts and talents, boost their confidence, find their calling and live a meaningful life of purpose. For weekly inspiration, subscribe to her free newsletter at or follow her on Facebook.

Get in the conversation! Click here to leave a comment on the site.

The post I Will Not Be Put in a Box: I Am Not What I Do, Own, Think, or Feel appeared first on Tiny Buddha.

By |November 27th, 2017|Commercial|0 Comments

The Warren Buffett Method for Improved Focus

Posted from

It’s obvious enough to anyone watching that Warren Buffett has been remarkably successful at what he does. Berkshire Hathaway is worth unfathomable amounts of money, following a strategy that was largely seen as unconventional at the time. While everyone else was frantically trading one stock for another, Buffett sat back, bought, and held. And this strategy has paid off in spades.

I came across a story online some time back. And as with all other stories you read online, you should certainly take this one with a grain of salt as it may or may not have actually happened, let alone be completely truthful. Even so, the lesson gleaned at the end is far more valuable than the actual details of the story itself and it’s a lesson you should take to heart no matter what professional endeavor your pursue.

Up, Up, and Away

As the tale goes, Warren Buffettr was flying somewhere, likely to attend a business meeting of some sort. He was quietly relaxing in his seat when the plane reached cruising altitude. The pilot (or it may have been the copilot) emerged from the flight deck, anxious for an opportunity to meet with the famed investor and business magnate. When else would he have a chance to shake hands with a guy with a net worth north of $70 billion?

The pilot asked how he is able to narrow down his focus so much when there are so many areas of interest and so many opportunities available to him? Remember that Warren Buffett’s money-making strategy is to zero in on a very small number of companies and then go “all in” with these investments. He’s not one to hedge his bets, so to speak.

Warren Buffett responded with a couple of simple tasks that the pilot could do.

Make a List, Check It Twice

The first step is to take out a sheet of paper and write down the top 25 things you want to do or accomplish. It’s helpful to do this on an actual piece of paper rather than on a mobile device or on your computer, because it’s much more visual that way and your brain will absorb the information in a slightly different way.

The things you want to do or accomplish should encompass not only your professional life, but also your personal life and your personal goals. Maybe you want to run a marathon or you want to travel to Japan. Maybe you want to write a book or you want to grow your Instagram following. It’s up to you.

Now, after you’ve compiled your list of 25 items, circle the five items that are most important to you. What are your top five priorities? In effect, you’ve now created two lists: one with five items and one with 20 items.

Don’t Get Ahead of Me

The pilot did exactly as Warren Buffett instructed and said, “Ah, I think I understand where you’re going with this. I should devote the majority of my time, energy and attention on the five items I circled. Then, I should only dabble in the other 20 items now and then, when I have a little bit of spare time.”

“Wrong,” said Buffett.

“The other 20 items now comprise your ‘Avoid at All Costs’ list. These tasks or goals need to be completely avoided, because they have enough of a pull on your consciousness to distract you from the five items you should really be working on. Put everything you’ve got into those five things and, no matter what you do, don’t touch anything on your list of 20 items.”

Beyond the Pareto Principle

It’s no accident that this 5-to-20 ratio works out exactly to the 80/20 Pareto principle. And if you really do follow this advice from Buffett, whether or not it is actually real, then you can step up to the 100/0 rule instead. It’s much more powerful and it’s the only way that you’re going to achieve great things.

Are you distracting yourself with 20+ other things? It’s not that those opportunities aren’t worth exploring and it’s not that they don’t have the potential to lead you to great success. The problem is that they’re not as important and not as potent for you than your top five. Intense focus is the first key to success.

How To Make 6-Figure Monthly Online Income! Download John Chow’s New eBook!

By |November 27th, 2017|Commercial|0 Comments

Ford F150 Vs Ford Escape, Which One Should I Get?

Posted from

On this Sunday edition of the Dot Com Life Vlog, I am forced to choose between a Ford F150 or a Ford Escape. Talk about a no-win situation! Which one should I get? Enjoy the Vlog and please subscribe!

Click Here To Download John Chow’s New eBook, The Ultimate Online Profit Model!

By |November 27th, 2017|Commercial|0 Comments