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7 Ways to Manage Stress and Boost Productivity in the Workplace
7 Ways to Manage Stress and Boost Productivity in the Workplace

Stress is a common issue that affects many people in the workplace, leading to decreased productivity, absenteeism, and burnout. However, with the right strategies, it is possible to manage stress and boost productivity. In this article, we will explore 7 ways to do just that.

1. Prioritize Tasks and Manage Your Time Effectively

One of the most effective ways to manage stress and boost productivity is to prioritize tasks and manage your time effectively. This means setting clear goals, identifying the most important tasks, and allocating time for each task. This helps to eliminate distractions, reduce feelings of overwhelm, and increase focus.
- Break down large tasks into smaller, manageable chunks
- Set realistic deadlines and milestones
- Take regular breaks to recharge and refocus
- Avoid multitasking and focus on one task at a time
2. Take Breaks and Practice Self-Care

Taking regular breaks and practicing self-care are essential for managing stress and boosting productivity. Taking a break can help to reduce feelings of burnout, increase creativity, and improve focus.
- Take a short walk or stretch during the day
- Practice meditation or deep breathing exercises
- Listen to music or nature sounds
- Schedule time for exercise or physical activity
3. Communicate Effectively and Build Relationships

Effective communication and building strong relationships with colleagues and managers can help to reduce stress and increase productivity. Clear communication can help to prevent misunderstandings, reduce conflict, and increase collaboration.
- Practice active listening and clear communication
- Build relationships with colleagues and managers
- Be open and transparent about needs and concerns
- Avoid gossip and focus on positive interactions
4. Set Boundaries and Learn to Say No

Setting boundaries and learning to say no can help to reduce stress and increase productivity. Saying no to non-essential tasks and setting boundaries around work hours and workload can help to prioritize what is truly important.
- Set clear boundaries around work hours and workload
- Learn to say no to non-essential tasks
- Focus on high-priority tasks and delegate when possible
- Avoid overcommitting and prioritize self-care
5. Get Enough Sleep and Exercise

Getting enough sleep and exercise are essential for managing stress and boosting productivity. A healthy body and mind can help to improve focus, increase energy, and reduce feelings of burnout.
- Aim for 7-9 hours of sleep each night
- Exercise regularly, such as taking a short walk or doing a quick workout during the day
- Avoid screens and electronics before bed
- Prioritize self-care and make time for relaxation
6. Practice Mindfulness and Gratitude

Practicing mindfulness and gratitude can help to reduce stress and increase productivity. Mindfulness can help to improve focus and reduce feelings of overwhelm, while gratitude can help to increase positivity and improve overall well-being.
- Practice mindfulness through meditation or deep breathing exercises
- Write down three things you are grateful for each day
- Focus on the present moment and avoid negative thoughts
- Practice self-compassion and self-kindness
7. Seek Support and Resources

Seeking support and resources can help to reduce stress and increase productivity. Whether it is seeking support from colleagues, managers, or mental health professionals, having a support system in place can help to improve overall well-being.
- Seek support from colleagues and managers
- Consider seeking therapy or counseling
- Look for online resources and support groups
- Prioritize self-care and make time for relaxation
Conclusion

Managing stress and boosting productivity in the workplace requires a combination of effective strategies and a commitment to self-care. By prioritizing tasks, taking breaks, communicating effectively, setting boundaries, getting enough sleep and exercise, practicing mindfulness and gratitude, and seeking support and resources, individuals can reduce stress and increase productivity. Remember to prioritize your well-being and make time for relaxation and self-care.

FAQs

Q: What are some effective ways to manage stress in the workplace?

A: Effective ways to manage stress in the workplace include prioritizing tasks, taking breaks, communicating effectively, setting boundaries, getting enough sleep and exercise, practicing mindfulness and gratitude, and seeking support and resources.

Q: How can I improve my productivity in the workplace?

A: To improve productivity in the workplace, focus on setting clear goals, prioritizing tasks, eliminating distractions, and taking regular breaks. Also, consider seeking support and resources, and practicing self-care.

Q: What are some signs of burnout?

A: Common signs of burnout include fatigue, decreased motivation, increased irritability, and a sense of hopelessness. If you are experiencing these symptoms, it is important to take action to manage stress and prioritize self-care.

Q: How can I communicate effectively in the workplace?

A: To communicate effectively in the workplace, practice active listening, clarify expectations, and avoid assumptions. Also, focus on building strong relationships with colleagues and managers, and prioritize open and transparent communication.
August 7, 2024
A 12-Minute Meditation for Being with the Ever-Changing World
Men Talking Mindfulness co-host Will Schneider guides listeners to release distractions and rest attention on breathing in and out, so we can bring our minds fully into the present moment.
By tuning in to our body and mind, where we observe the nature of the ever-changing world, we can develop greater awareness of the shifts occurring around us and within us. Change can be difficult or painful, and often we yearn for things to be otherwise. This meditation helps us open to the idea that life can be easier when we flow with the currents of change. By choosing to simply be a witness to whatever is happening in this moment, we’re able to be there for ourselves without judgment, learning to meet life exactly the way it is.

In this meditation, we’re going to start with concentrating on the breath. With this preparation, we shift our attention and notice what we can hear, see, and other sensory information coming to us, awakening our natural curiosity.

A Guided Meditation for Being With the Ever-Changing World
1. Begin by sitting comfortably. Find your seat or take a few moments and bring some movement into your body. Get the breath moving in your body a little bit. If you’ve been sitting all day, after you feel a little bit more awake and alive, then come back, press play, and let’s continue.
2. Begin to find your breath. Settle into a nice and easy, deep breath. Make the breath a little bit bigger. Inhale really big. Let it go. And a few more like that, taking in deep, wide, broad breaths and letting it go. Do a couple more. Breathing this way is a great way to start calming down the mind and the body so we are present in this moment.
3. Let’s do a few rounds of the box breath. Inhale through the nose for five seconds. Hold that breath for a count of five. Then exhale for a count of five. Then stay empty for a count of five. And then repeat. After a few rounds of box breath, come back to your normal pace of breathing.
4. Let’s consider the role of accepting impermanence in our daily practice. The one thing that is constant in this physical world is change, also known as impermanence. We can use this constant to develop greater awareness. Everything is changing all the time, and life is easier when we flow with it instead of fighting the current and living with the delusion of control, or yearning for an experience of how the world should be. These efforts are futile. It’s a waste of energy and time. When we learn and practice detaching from our ego’s idea of how the world should be, we stop suffering and our emotional turmoil on the inside starts to dissolve.
5. From this more calm place, for the next few moments, listen for sound. We’re simply listening for sound in the environment as it is. Not trying to change it. Not trying to figure it out. Not criticizing it. Just being with everything, with what is. If you hear voices or traffic or birds, depending where you are, notice how sound appears and then it’s gone. Then maybe there’s a moment of silence, which still contains sound in some way, and then something else appears. And then it goes away. Simply listening for sound.
6. If you find yourself getting lost in thoughts, that’s okay. Just take a few breaths to bring your attention back to the body.
7. Next, let’s take that awareness and go inside the body. Start to feel your heartbeat in your chest. If it’s helpful, you can bring one of your hands and put it across your heart and just feel your heartbeat. Be with that as it is, and notice even the little fluctuations if you can. Notice the change or the variability in the heart. Sit there and just be with it. Just observe. Just be the witness. Orient your energy and your awareness to your heart.
8. Now, let’s take our attention a little further. Maybe you can feel your pulse somewhere else in your body, like in your shoulder, armpit, or down in your forearms, or maybe in your pelvis or down in your legs. See if you can pick up that same pulse, that same kind of pattern flowing through your body, through your limbs, through your torso, through your pelvis. Just be curious.
9. Then drop your awareness into your hands. Either the right and left, you choose, or both at the same time. Notice if there are physical sensations in your palms or the back of your hands. Are they cold or warm or dry or sweaty or moist? Can you feel the pulse down in your palms? Again, just noticing. Just being with, just being aware.
10. Then drop down into your pelvis. See if you can feel the weight of your sit bones in the chair. Maybe there’s a little bit more on the left, or a little more on the right side of your hips. Then just slowly start to scan from the base of the spine, gently all the way through to the crown of the head. Maybe there’s some stiffness in your back. Let it be. You can feel the breath in your body as you work your way up the spine. You can come back, and feel the heartbeat in your chest.
11. Then come back to that breath. Take a moment of gratitude for showing up for your practice today and putting in the work. Maybe there’s one thing you can take away with you from this meditation and bring it into your day. Roll your head a little bit side to side and slowly make your way back. Come back tomorrow and do this practice again.
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August 7, 2024
Secret To Cholesterol Control? Study Finds Corn Flour Blend Could Be A Game Changer

Yes, you can control your cholesterol levels through diet, but could it be as simple as adding a corn flour blend to your meals for just a few weeks? Researchers have found that incorporating a blend of refined corn flour and corn bran can reduce LDL (low-density lipoprotein) cholesterol levels by 5% to 13.3% in just four weeks.

In a clinical trial involving 36 adults with LDL cholesterol above 110 mg/dL, researchers evaluated the consumption of three types of corn flour: whole-grain corn meal, refined corn meal, and a blend (refined corn meal plus corn bran). The participants took each food intervention for four weeks, with at least a two-week break in between, before returning to their baseline.

At the end of the four weeks, the team found that 70% of the participants had reductions in LDL cholesterol concentrations when consuming the blend, while there were no reductions in other groups. The findings were published in the Journal of Nutrition.

The researchers provided participants with corn flour incorporated into baked goods, aiming to test a practical and realistic intervention.

“People often think that dietary changes must be robust and significant to have a real impact on cardiovascular health and metabolic regulation. The bottom-line is this: corn is unique and underappreciated. The art and science of refining grains and making full use of corn bran can result in delicious foods that, in this case, also happen to produce real results for heart health,” Corrie Whisner, a researcher from the Arizona State University, said in a news release.

The researchers noted that there were no digestive discomforts for any participants during the interventions, indicating that there was no significant change in gut microbiota. However, they found an increase in gut bacteria- Agathobaculum during the phase in which participants had whole-grain corn, but not in the other two groups.

“The increase in Agathobaculum could be due to the greater diversity of polyphenols found in whole grain corn, which has the highest antioxidant capacity (compared to wheat, oats, and rice), but the study did not analyze this possibility,” Whisner said.

“Nevertheless, while the influence of whole grains on the microbiota varies from person-to-person, some universals are generally known fibers in whole grains can be fermented by microbes into butyrate, and both fiber and butyrate are frequently associated with a healthy gut. These findings support that understanding,” Whisner added.

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August 7, 2024
How to Treat High Lp(a), an Atherosclerosis Risk Factor

What could help explain severe coronary disease in someone with a healthy lifestyle who is considered to be at low cardiovascular disease risk? A young man ended up in the ER after a heart attack and was ultimately found to have severe coronary artery disease. Given his age, blood pressure, and cholesterol, his ten-year risk of a heart attack should have only been about 2 percent, but he had a high lipoprotein(a), also known as Lp(a). In fact, it was markedly high at 80 mg/dL, which may help explain it. You can see the same in women: a 27-year-old with a heart attack with a high Lp(a). What is Lp(a), and what can we do about it?

As I discuss in my video Treating High Lp(a): A Risk Factor for Atherosclerosis, Lp(a) is an “underestimated cardiovascular risk factor.” It causes coronary artery disease, heart attacks, strokes, peripheral arterial disease, calcified aortic valve disease, and heart failure. And these can occur in people who don’t even have high cholesterol—because Lp(a) is cholesterol, as you can see below and at 1:15 in my video. It’s an LDL cholesterol molecule linked to another protein, which, like LDL, transfers cholesterol into the lining of our arteries, contributing to the inflammation in atherosclerotic plaques. But “this increased risk caused by Lp(a) has not yet gained recognition by practicing physicians.”

“The main reason for the limited clinical use of Lp(a) is the lack of effective and specific therapies to lower Lp(a) plasma levels.” Because “Lp(a) concentrations are approximately 90% genetically determined,” the conventional thinking has been you’re just kind of born with higher or lower levels and there isn’t much you can do about it. Even if that were the case, though, you might still want to know about it. If it were high, for instance, that would be all the more reason to make sure all the other risk factors that you do have more control over are as good as possible. It may help you quit smoking, for example, and motivate you to do everything you can to lower your LDL cholesterol as much as possible.

Lp(a) levels in the blood can vary a thousand-fold between individuals, “from less than 0.1 mg/dL to as high as 387 mg/dL.” You can see a graph of the odds of heart disease at different levels in the graph below and at 2:20 in my video. Less than 20 mg/dL is probably optimal, with greater than 30 to 50 mg/dL considered to be elevated. Even when the more conservative threshold of greater than 50 mg/dL is used, that describes about 10 to 30 percent of the global population, an estimated 1.4 billion people. So, if we’re in the one in five people with elevated levels, what can we do about it?

The way we know that Lp(a) causes atherosclerosis is that we can put it to the ultimate test. There is something called apheresis, which is essentially like a dialysis machine where they can take out your blood, wash out some of the Lp(a), and give your blood back to you. And when you do that, you can reverse the progression of the disease. As you can see in the graph below and at 3:06 in my video, atherosclerosis continues to get worse in the control group, but it gets better in the apheresis group. This is great for proving the role of Lp(a), but it has limited clinical application, given the “cost, limited access to centers, and the time commitment required for biweekly sessions of 2 to 4 h each.”

It causes a big drop in blood levels, but they quickly creep back up, so you have to keep going in, as you can see in the graph below and at 3:26 in my video, costing more than $50,000 a year.

There has to be a better way. We’ll explore the role diet can play, next.

I’ve been wanting to do videos about Lp(a), but there just wasn’t much we could do about it until now. So, how do we lower Lp(a) with diet? Stay tuned for the exciting conclusion in my next video.

What can we do to minimize heart disease risk? My video How Not to Die from Heart Disease is a good starting point.

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August 6, 2024
A Comprehensive Guide To Collagen Supplements

Collagen supplements are becoming increasingly popular for their potential health benefits, particularly in supporting skin, joint, and bone health. This guide provides an overview of what collagen is, its sources, benefits, side effects, and who might benefit from taking these supplements.

Understanding Collagen

Collagen is the most abundant protein in the human body, providing structure and support to various tissues, including skin, bones, tendons, and cartilage. It is primarily composed of the amino acids glycine, proline, and hydroxyproline, which form a characteristic triple-helix structure.

Sources of Collagen Supplements

Although the body naturally produces collagen, production decreases with age, resulting in wrinkles, joint pain, and other age-related issues. Collagen supplements can be derived from several sources:

1. Bovine (Cattle): Bovine collagen, extracted from cow bones and hides, predominantly contains type I and III collagen, which are crucial for skin health.

2. Marine (Fish): Sourced from fish skin and scales, marine collagen offers types I and II collagen, beneficial for skin and cartilage.

3. Porcine (Pigs): Similar in composition to human collagen, often used in medical applications.

4. Plant-Based and Microbial: Advanced technologies use genetically modified yeast and bacteria to produce collagen-like proteins.

Comparing Bovine and Marine Collagen

Collagen is categorized into over 20 types, each with specific functions. Bovine collagen primarily provides types I and III, which support skin health, elasticity, and moisture. Marine collagen, on the other hand, offers types I and II, which may benefit skin and cartilage. Marine collagen is also associated with a higher absorption rate and lower disease transmission risk compared to bovine sources.

Benefits of Collagen Supplements

Collagen supplements are praised for their wide array of potential health benefits:

Skin Health and Anti-Aging

Hydration and Elasticity: Supplementing with collagen can enhance skin hydration and elasticity, helping to reduce the visibility of wrinkles.

Protection Against Aging: By boosting skin structure, collagen may combat age-related changes such as sagging and dryness.

Joint and Bone Health

Osteoarthritis Relief: Collagen can alleviate symptoms of osteoarthritis by supporting cartilage health and reducing pain and stiffness.

Bone Density Maintenance: Especially beneficial for postmenopausal women, collagen can increase bone mineral density (BMD), potentially reducing the risk of osteoporosis.

Muscle Mass and Overall Health

Muscle Support: Collagen has been shown to help maintain muscle mass, which is particularly important for older adults.

Forms of Collagen Supplements

Collagen supplements are available in various forms, each suited to different uses:

1. Gelatin: Created by cooking collagen, gelatin is often used as a gelling agent in foods like jellies and desserts.

2. Hydrolyzed Collagen (Collagen Peptides): Broken down into smaller peptides for easier absorption, this form is versatile and can be mixed into drinks or foods.

How to Use Collagen Supplements

There is no standardized dosage for collagen supplements, but they are generally recognized as safe by the Food and Drug Administration (FDA). Hydrolyzed collagen is commonly added to beverages like smoothies, coffee, or tea, while gelatin is typically used in cooking to thicken liquids or make gummies.

Potential Side Effects and Considerations

Collagen supplements are generally safe with minimal side effects. However, it’s essential to be aware of:

1. Supplement Ingredients: Some supplements may contain additional ingredients such as herbs or high doses of vitamins, which could interact with medications or pose health risks.

2. Allergic Reactions: Individuals with allergies to specific sources (e.g., fish, shellfish) should carefully check product labels.

Who Should Consider Collagen Supplements?

Collagen supplements may benefit a range of individuals, including:

1. Aging Adults: Those experiencing skin aging or joint discomfort.

2. Postmenopausal Women: To help maintain bone density.

3. Individuals with Joint Pain: Particularly beneficial for those with osteoarthritis.

Dietary and Lifestyle Alternatives

While collagen supplements can be beneficial, a diet rich in protein and nutrients can also support collagen production. Key dietary components include:

1. Protein-Rich Foods: Such as chicken, fish, eggs, and beans to provide amino acids necessary for collagen synthesis.

2. Vitamin C: Found in citrus fruits, berries, and leafy greens, vitamin C is essential for collagen production.

3. Healthy Lifestyle Choices: Avoid smoking, excessive alcohol, and high-sugar diets, all of which can degrade collagen and accelerate aging.

Collagen supplements offer promising benefits for skin, joint, and bone health, particularly for aging populations. They are generally safe and easy to incorporate into a daily routine. However, maintaining a balanced diet rich in proteins, vitamins, and healthy lifestyle practices can also effectively support natural collagen levels and overall health.

By understanding the various sources, benefits, and uses of collagen, individuals can make informed decisions about incorporating these supplements into their health regimen.

To help you choose the right product, here are some of the best-reviewed collagen supplements currently available on the market.

1. Orgain Hydrolyzed Collagen Peptides Powder For Women & Men

Orgain Hydrolyzed Collagen Peptides Powder is a versatile supplement designed to support the health of your skin, hair, nails, and joints. This unflavored powder provides 20 grams of collagen per serving, sourced from grass-fed and pasture-raised bovine collagen, ensuring a high-quality intake of Type I and III collagen. The product is formulated with essential amino acids like lysine, leucine, and histidine, which play a crucial role in supporting digestive health and metabolism. Notably, Orgain’s collagen powder is free from lactose, dairy, soy, and gluten, making it suitable for a variety of dietary needs. It contains no added sugars, artificial flavors, preservatives, or colors, aligning with its non-GMO and clean ingredient standards. The powder is odorless and dissolves easily, allowing it to be seamlessly incorporated into any hot or cold beverages and even baked goods. With a 16-ounce package offering 22 servings, Orgain’s collagen supplement is ideal for both men and women seeking a natural boost to their health regimen.

2. Ancient Nutrition Collagen Powder

Ancient Nutrition’s Collagen Powder Protein with Probiotics offers a blend of ten collagen types sourced from beef, chicken, fish, and fermented eggshell membranes. This supplement provides comprehensive support for hair, skin, nails, joints, and gut health. The unique fermentation process enhances the bioavailability of nutrients, making them easier for your body to absorb, and has been shown to reduce exercise-induced discomfort. Additionally, it includes soil-based organism (SBO) probiotics to promote a healthy gut microbiome, along with 200% of the daily recommended value of vitamin C. This unflavored powder is versatile and easy to incorporate into your routine—simply mix two scoops into water, smoothies, protein shakes, or coffee. The product is non-GMO, gluten-free, and made without hormones or chemicals, adhering to high standards of quality and safety, with GMP certification and testing by accredited third-party labs.

3. Vital Proteins Marine Collagen Peptides

Vital Proteins Marine Collagen Peptides Powder is crafted from non-GMO, wild-caught white fish scales sourced from Alaska, offering a highly bioavailable form of collagen that’s both digestible and soluble in cold water. This supplement provides 12 grams of hydrolyzed marine collagen per serving, designed to support the health of your hair, skin, nails, joints, ligaments, and tendons. Its versatility makes it easy to integrate into your daily routine, as it dissolves seamlessly in both hot and cold liquids, such as coffee, smoothies, or tea. Free from added sugars, sweeteners, gluten, dairy, and cholesterol, this flavorless powder adheres to Paleo and Whole30 guidelines, requiring just 1-2 scoops a day to help you maintain overall wellness.

4. Primal Harvest Collagen Powder

Primal Collagen is designed to enhance your skin’s natural glow and elasticity, promoting a youthful and radiant complexion from within. This premium collagen supplement supports joint comfort and flexibility, as well as bone health, with an added boost of 20 mg of calcium per serving. Featuring GelcoPEP® technology, Primal Collagen dissolves effortlessly in your favorite beverages without any residue. Each serving delivers 9 grams of protein and a rich blend of amino acids to support overall wellness, strong hair, and healthy nails. Sourced from pasture-raised, grass-fed bovine, this unflavored, gluten-free, and soy-free powder is a convenient and effective addition to your health routine, proudly made in the USA with globally sourced ingredients.

5. Great Lakes Wellness Collagen Peptides Powder

The Great Lakes Wellness Collagen Peptides Powder is a versatile supplement designed to support the health of your skin, hair, nails, joints, and digestive system. This unflavored, quick-dissolving powder is easy to incorporate into your daily routine, offering 12 grams of hydrolyzed collagen per serving, which includes Types I and III collagen. These essential amino acids promote collagen production, benefiting both men and women as they age. The powder is made from grass-fed bovine sources and is easily absorbed by the body for optimal results. It can be effortlessly mixed into hot or cold beverages like coffee, tea, or smoothies without altering their taste. This product is free from GMOs, preservatives, and glyphosate, and it is certified Paleo, Keto, gluten-free, and kosher. It contains no added sugars, sweeteners, or dairy, making it a pure and convenient choice for enhancing your wellness.

6. Youtheory Collagen Advanced Formula

Youtheory Collagen Advanced Formula tablets are a premium dietary supplement designed to support the health and vitality of your skin, hair, and nails. Each serving contains 6,000 mg of hydrolyzed collagen, featuring types 1, 2, and 3, which are essential for maintaining the structure and elasticity of your connective tissues. In addition to collagen, this formula includes 60 mg of vitamin C, which is crucial for collagen synthesis and provides antioxidant protection. With 18 amino acids, these tablets offer comprehensive support for your body’s natural rejuvenation processes. Available in a convenient 390-count bottle, Youtheory Collagen Advanced Formula is gluten-free and unflavored, making it easy to incorporate into your daily wellness routine. Each bottle provides 65 servings, ensuring you have a consistent supply to help replenish your body’s collagen levels and promote a youthful appearance.

7. AMANDEAN Premium Anti-Aging Marine Collagen Peptides Powder

AMANDEAN Premium Anti-Aging Marine Collagen Peptides Powder is a high-quality supplement designed to support graceful aging and overall wellness. Sourced entirely from wild-caught whitefish in the pristine waters of the North Atlantic, this collagen powder offers types 1 and 3 collagen, essential for maintaining youthful skin, strong nails, and healthy hair. With 18 amino acids, including glycine—known as the “anti-aging amino”—this product provides the natural nutrition needed to enhance skin clarity and promote beauty from within. The powder is unflavored and easy to mix, making it a convenient addition to your daily routine. Free from GMOs, gluten, soy, and shellfish, it is ideal for those following paleo and keto diets. Each 500g container provides 50 servings of highly bioavailable collagen, hydrolyzed to a low 3000 Dalton molecular weight for optimal absorption. AMANDEAN ensures quality and sustainability, with third-party lab testing for purity and safety, and production in cGMP-certified facilities in the USA. Experience the benefits of marine collagen and support your body’s natural ability to heal and rejuvenate.

8. Doctor’s Best Collagen Types 1 and 3 with Peptan

Doctor’s Best Collagen Types 1 and 3 with Peptan is a premium dietary supplement designed to support the health and vitality of hair, skin, nails, tendons, and bones. Each tablet contains 1,000 mg of pure collagen protein, enzymatically hydrolyzed into low molecular weight peptides for optimal absorption and utilization by the body. This non-GMO, gluten-free, and soy-free formula is crafted to enhance joint comfort and mobility, promoting overall quality of life. Collagen, the primary structural protein in connective tissue, plays a crucial role in maintaining youthful skin by improving its structure and volume. With 180 tablets per bottle, this unflavored supplement offers a convenient way to incorporate collagen into your daily routine, helping to maintain your body’s essential support systems. Doctor’s Best ensures quality and effectiveness in every product, making it a trusted choice for those seeking to bolster their bone and joint health.

9. Bulletproof Unflavored Collagen Peptides Powder

Bulletproof Unflavored Collagen Peptides Powder Packets offer a convenient way to support your skin, bone, and joint health with 15 individual servings of grass-fed collagen protein. Each packet contains 13 grams of collagen types I and III, which are the most prevalent in the body and crucial for maintaining the structural integrity of your tissues. This unflavored powder is keto-friendly, free of added sugars, and dissolves easily into hot or cold beverages, making it perfect for adding to coffee, smoothies, soups, and more. These collagen peptides provide three essential amino acids not typically found in significant amounts in other proteins, supporting overall hydration and vitality. Bulletproof prioritizes science-backed ingredients to ensure you receive maximum benefits from every serving, offering a reliable source of collagen to enhance your daily nutrition.

10. Applied Nutrition Liquid Collagen

Applied Nutrition Liquid Collagen is a specially formulated product designed to support skin health by replenishing collagen levels, which naturally decrease with age. This decrease can lead to thinner, drier, and more fragile skin, as well as the formation of fine lines and wrinkles. Each liquid tube contains 4,000 mg of hydrolyzed collagen, which helps restore your skin’s structure, elasticity, and moisture retention. Additionally, the formula includes biotin, known as an essential beauty nutrient, and horsetail, a botanical rich in silica, to further enhance skin vitality. The antioxidant blend, featuring superfruits and green tea extract, protects the skin from free radical damage. To use, simply mix one liquid tube with 16 ounces of water each day. This convenient delivery method makes it easy to incorporate into your daily routine. However, it’s important to follow the usage guidelines and consult with a doctor if you have any medical conditions or are taking medication. Not suitable for individuals under 18, pregnant or nursing women. Store the product in a cool, dry place and keep it out of reach of children.

11. Weevit Sugar Free Collagen Gummies

Weevit Sugar-Free Collagen Gummies offer a powerful combination of nutrients to promote healthier skin, hair, and nails. Each gummy contains a multi-collagen blend with 2000 mg of hydrolyzed collagen types I, II, III, V, and X, alongside 5000 mcg of biotin and 100 mg of vitamin C per serving. These nutrients are known for their ability to support collagen production and help maintain a youthful appearance. Vitamin C acts as a strong antioxidant, reducing free radicals to delay skin aging, while biotin aids in maintaining healthy eyes, hair, and skin. Additionally, the gummies support joint and bone health by strengthening muscles and promoting bone density. Made with plant-based pectin, these sugar-free, non-GMO, gluten-free, and gelatin-free gummies are a safe and tasty option for both women and men. Convenient and delicious, these gummies are easy to incorporate into your daily routine—simply enjoy them without the need for water or food, and embrace a more vibrant lifestyle.

12. Neocell Super Collagen

Neocell Super Collagen Powder is a premium supplement designed to support overall beauty and health from the inside out. Each serving delivers 6,600 mg of pure, hydrolyzed collagen peptides from types I and III, ensuring optimal bioavailability and absorption. This unflavored powder is free from artificial ingredients and can be effortlessly incorporated into your daily routine by adding it to water, coffee, smoothies, and other recipes. As we age, the natural decline in collagen levels can lead to visible signs of aging, such as wrinkles, brittle hair, and weakened nails, as well as reduced strength in muscles, tendons, ligaments, and bones. Neocell, a pioneer in nutritional science, offers a high-potency collagen solution that helps replenish these essential proteins, supporting healthier skin and stronger hair and nails. As one of the leading brands in collagen supplements, Neocell is committed to promoting beauty from the inside out, making this powder a versatile addition to any health regimen.

13. EVERYDAZE BT21 Essential C’s Collagen + Vitamin C Konjac Jelly

Everydaze BT21 Essential C’s Collagen + Vitamin C Konjac Jelly offers a delicious and healthy snacking alternative with only 10 calories per serving. These convenient, travel-friendly pouches contain a refreshing Korean Pear flavor, providing a fun and chewy jelly texture. Formulated with plant-based ingredients, this snack combines collagen and vitamin C to support skin health and boost inner beauty, helping to maintain collagen levels for improved skin elasticity and joint support. With zero sugar and fat, it is an excellent choice for those managing their weight while satisfying their sweet cravings without extra calories. This vegan, gluten-free, and keto-friendly jelly is sweetened with erythritol, a natural sweetener found in fruits like grapes and watermelon, making it a guilt-free indulgence. Whether you’re an adult or a child, Everydaze BT21 Konjac Jelly is a tasty and functional snack that enhances your daily supplement intake while providing a refreshing and fulfilling experience.

14. Kirkland Signature Triple Action Joint Health, UC•ll Undenatured Type II Collagen

Kirkland Signature Triple Action Joint Health provides comprehensive support for joint mobility and comfort with its unique formula featuring UC-II® undenatured type II collagen. Just one small tablet a day delivers 40 mg of UC-II®, a clinically studied dose shown to help maintain cartilage and support joint flexibility. Enhanced with boron to bolster bone health and hyaluronic acid, which naturally occurs in the joints, this supplement is designed to preserve joint function and overall well-being. UC-II® is sourced and manufactured in the USA, ensuring a high-quality product that is both safe and effective, as validated by peer-reviewed research. Ideal for those looking to enhance joint health and maintain cartilage integrity, Kirkland Signature offers a convenient and scientifically backed solution.

15. Bronson UC-II Collagen with Undenatured Type II Collagen

Bronson UC-II Collagen with Undenatured Type II Collagen offers a targeted approach to joint health with just one capsule per day. Each bottle contains 30 capsules, each packed with UC-II®, a specialized form of undenatured type II collagen known to help support and rebuild flexible, healthy cartilage. This formula has been shown to be 60% more effective than traditional glucosamine and chondroitin supplements in improving joint pain, stiffness, and flexibility. Crafted with high-quality ingredients and manufactured in a cGMP-certified facility, Bronson UC-II Collagen stands out for its effectiveness and reliability. Trusted by medical professionals since 1960, Bronson Vitamins has a long history of providing premium supplements based on real-world benefits and scientific evidence.

16. NATURELO Collagen Peptide Powder, Hydrolyzed Collagen Type I & III

NATURELO Collagen Peptide Powder offers a potent blend of hydrolyzed collagen types I and III to support your skin, hair, and joint health. Each 16-ounce bag provides 45 servings, with 1,000 mg of collagen per scoop, designed to help your body repair and maintain healthy tissues from within. This powder includes Type I collagen for skin, bone, and eye tissue, and Type III collagen for supporting blood vessels and gut health. Formulated for easy digestion and maximum absorption, the hydrolyzed peptides are broken into smaller molecules for enhanced bioavailability. Unflavored and unsweetened, it blends seamlessly into any beverage or recipe without altering the taste, and contains no added sugars, dairy, gluten, or soy. With its single pure ingredient and no additives, NATURELO Collagen Peptide Powder provides a straightforward, effective solution for replenishing essential collagen in your diet.

17. Nordic Naturals Nordic Beauty Marine Collagen Powder

Nordic Naturals Nordic Beauty Marine Collagen Powder in Strawberry flavor offers a delightful and effective way to support your skin, joints, and bones. This 5.29-ounce powder provides 30 servings, each packed with 4,200 mg of hydrolyzed collagen peptides derived from Arctic cod and enhanced with 45 mg of vitamin C for antioxidant benefits. Designed to promote the body’s natural collagen production, this supplement aids in maintaining the structural integrity of skin, ligaments, tendons, and bones. The strawberry-flavored powder blends smoothly into both hot and cold beverages, making it a tasty addition to your daily routine. Committed to ethical practices, Nordic Naturals ensures their marine collagen is sustainably sourced, non-GMO, and manufactured using advanced technology. Backed by their dedication to quality and scientific innovation, Nordic Naturals delivers a superior collagen supplement for overall wellness and beauty.

18. Nature’s Truth Multi Collagen Powder

Nature’s Truth Multi Collagen Powder offers a comprehensive blend of collagen types I, II, III, V, and X, providing robust support for overall health and wellness. This 9-ounce unflavored powder is designed to fit seamlessly into any diet, whether you’re following keto or paleo, and is free from gluten, wheat, yeast, milk, lactose, and soy. Crafted with a commitment to clean beauty, Nature’s Truth ensures that this collagen supplement adheres to high standards of safety and efficacy through rigorous testing. With a legacy of three generations in vitamin innovation, Nature’s Truth delivers a premium quality product that integrates effortlessly into your daily routine, offering essential support for skin, joints, and connective tissues without any artificial colors or flavors.

19. ORGANIKA Enhanced Collagen

Organika Enhanced Collagen offers a powerful boost with 9 grams of protein per serving, featuring hydrolyzed collagen peptides for optimal absorption. This versatile supplement is designed to enhance skin elasticity and hydration, support gut health and lining, and potentially strengthen bones and joints. It also aids in promoting stronger hair and nails. Completely flavorless and odorless, Organika Enhanced Collagen easily blends into both hot and cold beverages, and can be incorporated into smoothies, cooking, or baking. For best results, simply mix 2 scoops (about 10 grams) into half a cup or more of your preferred drink. Consult with a healthcare provider before use if you are pregnant, breastfeeding, have liver or kidney conditions, or are on a low-protein diet. Some may experience mild gastrointestinal effects.

20. BODi Bioactive Collagen Peptides Powder

BODi Bioactive Collagen Peptides Powder offers a premium solution for women seeking to enhance their skin, hair, and nail health. This high-quality supplement features hydrolyzed Type I and Type III collagen peptides, which are critical for maintaining skin elasticity and structural integrity. Type I collagen, the most prevalent protein in the body, works with elastin to bolster beauty benefits, while Type III supports skin and blood vessel health. With a convenient 2.5g scoop, the unflavored powder blends effortlessly into any hot or cold beverage without leaving an aftertaste. The finely broken-down peptides ensure rapid absorption, making it more effective than standard collagen supplements. Free from gluten, artificial additives, and preservatives, this low-calorie, guilt-free option is a straightforward addition to your daily wellness routine, delivering essential support for youthful, radiant skin and strong nails.

21. Natural Factors Unflavoured Total Body Collagen Powder

Natural Factors Unflavored Total Body Collagen Powder provides a comprehensive blend of collagen and essential nutrients designed to enhance overall well-being. This premium powder, featuring patented Verisol Bioactive Collagen Peptides, offers a complete amino acid profile to support optimal absorption and stimulate collagen production. With benefits ranging from improved skin elasticity and healthier hair and nails to strengthened bones, muscles, and joints, this formula also supports gut health. Sourced from pasture-raised, grass-fed cattle without hormones or antibiotics, it includes additional nutrients such as hyaluronic acid, biotin, vitamin C, L-glutamine, and L-tryptophan. The unflavored, non-GMO powder is free from dairy, gluten, soy, and other common allergens, and mixes seamlessly into water or smoothies. Rigorous third-party testing ensures the highest standards of purity and potency, making it a reliable choice for daily collagen support.

22. True Nutrition – Hydrolyzed Collagen Powder

True Nutrition’s Hydrolyzed Collagen Powder is a premium supplement crafted from grass-fed beef, ensuring a top-quality source of collagen. This unflavored powder, derived from pasture-raised cattle free from hormones and antibiotics, delivers 29 grams of clean protein per serving. It is a rich source of vital amino acids like Glycine, which may be lacking in typical protein sources. True Nutrition emphasizes exceptional quality and value, refusing to compromise on product standards or manufacturing processes. Made in the USA, each batch is independently tested to guarantee purity and performance. This Paleo-friendly, gluten-free, soy-free, and dairy-free collagen powder offers a versatile, high-quality option for those seeking to support their health and wellness.

23. GNC Women’s Collagen Supplement

GNC Women’s Collagen Supplement is designed to enhance skin health and boost elasticity, featuring a potent blend of collagen, hyaluronic acid, and vitamin C. Collagen, the body’s most prevalent protein, plays a crucial role in maintaining the structure of skin, bones, and connective tissues. As we age, natural collagen production decreases, contributing to visible signs of aging. This formula addresses these concerns by combining collagen with hyaluronic acid, which aids in skin repair and hydration, and vitamin C, which supports collagen synthesis and provides antioxidant protection against free radicals. Each bottle contains 180 caplets, offering comprehensive support for skin resilience and overall wellness.

24. NeoCell Super Collagen

NeoCell Super Collagen C Tablets offer a comprehensive solution for enhancing skin, hair, and nail health with a potent blend of collagen and vitamin C. Each bottle contains 250 tablets, providing a rich source of hydrolyzed collagen peptides, specifically Types I and III, sourced from grass-fed sources. These peptides deliver essential building blocks to support collagen production, crucial for maintaining skin elasticity and vitality. Enriched with vitamin C, these tablets further boost collagen synthesis, promoting a radiant complexion and supporting robust hair and nail growth. Ideal for those seeking a gluten-free, non-GMO supplement, NeoCell’s formula is designed for easy integration into any wellness routine. Simply take six tablets daily to nourish your beauty from within. Established in 1998, NeoCell continues to be a leading name in collagen supplements, combining extensive research with high-quality ingredients to enhance your overall health and confidence.

25. Irwin Naturals Deep Tissue Collagen

Irwin Naturals Deep Tissue Collagen-Pure offers a potent skincare solution with 80 liquid softgels, each packed with 2,000 mg of hydrolyzed collagen per serving. This advanced formula is crafted to deliver deep nourishment to the skin, promoting rejuvenation from within and revitalizing aging skin. It not only replenishes the body’s collagen levels but also supports its natural production with additional nutrients and antioxidants that combat free radicals. Enhanced with coconut water solids, it provides a hydrating effect and electrolytes for overall skin health. Designed to combat wrinkles and support skin structure, these softgels are enriched with biotin and evening primrose oil, optimizing collagen benefits. The inclusion of Bioperine Complex further boosts nutrient absorption and effectiveness, making this supplement a comprehensive choice for maintaining youthful, hydrated skin.

(Disclaimer: This article is meant for informational and educational use only and is not a replacement for professional medical advice. For any health-related concerns or questions, please consult a licensed healthcare provider. Additionally, Medical Daily suggests opting for products that have been verified by independent third-party testing to ensure their quality and effectiveness.
Editorial Policies & Methodology: These products are selected independently and objectively, based on online reviews, various data sources, and proprietary research.)

Published by Medicaldaily.com

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August 6, 2024
Body Dysmorphic Disorder (BDD) (for Teens)

What Is Body Dysmorphic Disorder?

Body dysmorphic disorder causes people to feel worried that parts of their body are flawed in some way. It’s related to obsessive-compulsive disorder (OCD).

People with this mental health condition spend hours concerned that something is wrong with their looks. For example, they may see “flaws” that others wouldn’t notice. These thoughts and worries take up time and drain energy. As a result, people often miss out on being with friends, going to school or work, or doing normal activities. This can make them feel alone, sad, or depressed. But with treatment, people with the condition can learn coping skills and feel less upset by negative thoughts.

What Causes Body Dysmorphic Disorder?

There’s still much to learn about the exact causes of body dysmorphic disorder. But experts believe these things play a role in causing it:

Genes. The disorder may be partly inherited, and tends to run in families.

Serotonin. The brain needs serotonin (a brain chemical linked to mood and energy) to work correctly. A low level of it helps explain why the disorder happens.

Brain differences. Studies have shown that some areas of the brain look and work differently in people with the disorder.

Body dysmorphic disorder isn’t caused by anything the person or a parent did. It’s not anyone’s fault.

What Are Signs & Symptoms of Body Dysmorphic Disorder?

People with body dysmorphic disorder:

Focus on their looks to an extreme. They find it hard to stop thinking about the parts of their looks that they dislike. They focus on specific things — like a pimple or the shape or look of their nose, eyes, lips, ears, teeth, or hands. They may seek out extreme treatments like plastic surgery.

Feel upset about their appearance. They feel worried, stressed, and anxious about their looks almost all the time. They may get angry and be easily irritated.

Check or fix their body part often. People with the disorder feel the strong need to check their appearance over and over. For example, they may look in a mirror, ask others how they look, or “fix” their appearance many times a day.

Try not to be seen. Some people feel so bad about their looks that they don’t want to be seen. They may stay home; keep to themselves; or use makeup, hats, or clothes to cover up. They may also avoid looking in mirrors because it’s so stressful.

Have false ideas about their looks. Someone with body dysmorphic disorder doesn’t see their body as it really is or as others see it. The “flaws” they focus on are things that others can hardly notice. They exaggerate them, so things seem worse in their minds.

How Is Body Dysmorphic Disorder Diagnosed?

If your doctor thinks you have body dysmorphic disorder, you’ll likely need to see a mental health provider who understands it and can diagnose it. This person will ask questions and listen carefully to the answers to figure out if you have the disorder or something else.

How Is Body Dysmorphic Disorder Treated?

Body dysmorphic disorder treatment can include cognitive behavioral therapy (CBT). This type of talk therapy helps you learn to manage worry, fear, and anxiety. CBT teaches you that what you think and do affects how you feel. You’ll learn that when you face a fear, the fear gets weak and goes away. You’ll find out how to change the way you see your body. Slowly, and with lots of support, you can focus less on flaws. You’ll learn to stop checking and fixing your looks.

Medicines that help serotonin work well are used to treat body dysmorphic disorder. These are sometimes called SSRI medicines. They can help people obsess less about their looks and feel less distress.

Most of the time, CBT and medicine are used together to treat body dysmorphic disorder.

What Else Should I Know About Body Dysmorphic Disorder?

It can be hard for people with body dysmorphic disorder to understand that it makes them see themselves in a false way. It takes time and effort for CBT and medicines to work, so be patient. Go to all your care visits, work hard in therapy, and don’t give up. Be honest and open with your mental health provider. Say if you feel depressed, and let others help you.

Learn more about it. You can find more information about body dysmorphic disorder and support online at:

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August 6, 2024
V3 Plant-Based Fitness

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August 5, 2024
Kate Scarlata’s impact on GI nutrition
Kate Scarlata is a world-renowned expert in GI nutrition. She’s a researcher, author, podcast host, and sought-after speaker, but the work she’s most proud of? The thousands of patients she’s helped throughout her decades-long career. Hear more about how she got started in GI nutrition, how the landscape has changed, and how her tenacity has helped bring nutrition to the forefront of patient care. Kate’s advice for the next generation of dietitians: “Educate yourself. Follow the science.” Tune in to this inspiring and empowering conversation to hear more of her career reflections from her incredible career and insights on where the profession is headed.

Hosted by Kristin Houts

Biography

Kate Scarlata MPH, RDN is a US-based gastroenterology specialized registered dietitian, researcher, writer and speaker with over 3 decades of clinical experience. Kate is a New York Times best-selling co-author of 21-Day Tummy Diet, co-author of The Low FODMAP Diet Step by Step and her latest book, Mind Your Gut, co-authored with GI psychologist Dr. Megan Riehl. Kate has made significant contributions to the field of GI nutrition. She is widely regarded for her insightful presentations at both national and international GI meetings.
In this episode, we discuss:

Kate’s personal experience that led to a career in GI nutrition

How empathy and empowerment impact patient care

The changing role of diet in the management of several GI conditions

What’s next in nutrition – and where dietitians need to be!
Additional resources

Connect with Kate on her website or Instagram and hear her conversations with leading gastroenterology experts on The Gut Health Podcast

The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.
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August 5, 2024
Beginner-Friendly
Beginner-Friendly: A Guide to Help You Get Started

Whether you’re a newcomer to the world of personal finance, entrepreneurship, or simply a curious individual looking to improve your life, being a beginner can be daunting. There are so many options, ideas, and possibilities out there that it’s easy to feel overwhelmed. In this article, we’ll provide a comprehensive guide to help beginners get started on their journey, focusing on beginner-friendly resources, tips, and techniques.

Why Being a Beginner is Okay

Before we dive into the nitty-gritty, let’s address a common misconception: being a beginner is okay. In fact, being a beginner is an excellent starting point. Many successful individuals, including entrepreneurs and financial experts, began their journeys from scratch. The key is to take it one step at a time, ask questions, and be willing to learn.

Resources for Beginners

When starting out, it’s essential to have access to reliable and beginner-friendly resources. Here are some top recommendations:

Books
1. "Rich Dad Poor Dad" by Robert Kiyosaki – A classic book on personal finance and wealth creation
2. "The 4-Hour Work Week" by Timothy Ferriss – A motivational guide to creating a lifestyle of wealth and freedom
3. "The Lean Startup" by Eric Ries – A must-read for entrepreneurs and startup enthusiasts
4. "The Simple Path to Wealth" by JL Collins – A straightforward guide to investing and achieving financial independence
Online Courses and Tutorials
1. Coursera’s "Personal Finance" course by Wharton University
2. Udemy’s "Financial Freedom" course
3. Skillshare’s "Entrepreneurship" course
4. YouTube channels such as Dave Ramsey, GaryVee, and Graham Stephan
Mobile Apps
1. Mint – A free personal finance app for tracking expenses and managing budgets
2. Personal Capital – A financial management app for tracking investments and retirement accounts
3. Canva – A graphic design app for creating visual content
4. Todoist – A task management app for staying organized and focused
Online Communities and Forums
1. Reddit’s r/personalfinance and r/entrepreneur
2. Quora’s personal finance and entrepreneurship sections
3. Facebook groups such as "Personal Finance for Beginners" and "Entrepreneurs Unite"
Beginner-Friendly Tips and Techniques

Now that you have access to valuable resources, here are some beginner-friendly tips and techniques to help you get started:

Practice Mindset Shifts
1. Focus on progress, not perfection.
2. Embrace failure as a learning experience.
3. Stay positive and motivated by celebrating small wins.
Develop Good Habits
1. Start with small, achievable goals.
2. Track your progress and stay accountable.
3. Create a routine and stick to it.
Leverage Technology
1. Use apps and tools to streamline your financial management.
2. Automate your investments and savings.
3. Utilize virtual assistants for task management.
Overcoming Common Challenges

As a beginner, you’ll likely encounter common challenges such as procrastination, self-doubt, and feeling overwhelmed. Here are some strategies to overcome these hurdles:

Procrastination
1. Break down large tasks into smaller, manageable chunks.
2. Set timers and take regular breaks to maintain focus.
3. Reward yourself for meeting deadlines.
Self-Doubt
1. Focus on your strengths and abilities.
2. Seek feedback and guidance from others.
3. Celebrate your small wins to build confidence.
Feeling Overwhelmed
1. Prioritize your tasks and focus on one thing at a time.
2. Practice deep breathing and meditation to reduce stress.
3. Break your goals down into smaller, achievable steps.
Conclusion

Beginner-friendliness is all about embracing the process, taking it one step at a time, and being willing to learn. By accessing the right resources, following beginner-friendly tips and techniques, and overcoming common challenges, you’ll be well on your way to achieving your goals. Remember, being a beginner is okay, and it’s normal to feel uncertain or overwhelmed at first. With patience, persistence, and the right support, you can turn your ideas into reality.

FAQs

Q: What are the best beginner-friendly resources for personal finance?
A: Some of the best resources for beginners include "Rich Dad Poor Dad" by Robert Kiyosaki, the Coursera course "Personal Finance" by Wharton University, and the Mint personal finance app.

Q: How do I start investing as a beginner?
A: As a beginner, start by educating yourself on investing and setting clear financial goals. Use apps like Robinhood or Acorns to automate your investments, and consider consulting with a financial advisor.

Q: What are some effective ways to stay organized and focused?
A: Use task management apps like Todoist, set reminders, and prioritize your tasks to stay organized and focused. Additionally, practice time-blocking to create a schedule that works for you.

Q: How do I overcome self-doubt as a beginner?
A: Focus on your strengths and abilities, seek feedback and guidance from others, and celebrate your small wins to build confidence. Additionally, practice mindfulness and positive self-talk to overcome negative self-doubt.

Q: What are some beginner-friendly online communities for entrepreneurs?
A: Some popular online communities for entrepreneurs include Reddit’s r/entrepreneur, Quora’s entrepreneurship section, and Facebook groups like "Entrepreneurs Unite."
August 5, 2024
How Present-Moment Awareness Can Make Life More Meaningful
Presence is meditation in motion. It is the practice of bringing mindfulness into the activities of daily life. We can practice the art of being here, now, while waiting in a long grocery store line, changing a baby’s diaper, or sitting in traffic.

Presence involves a simple yet incredible shift—from the ordinary state of mind wandering to bringing our attention to the experience of what is happening right now. You can make this shift anytime, anywhere.

Why develop this habit? Spiritual leaders and philosophers have attempted to answer this question for thousands of years. And yet Ferris Bueller (the impetuous high school student from the classic 1986 film) might just have the best answer: “Life moves pretty fast,” he warned. “If you don’t stop and look around for a while, you might miss it.”

He’s right. Life without presence moves pretty fast. When we wake up, go to work, and do the other things we need to do, we often operate on autopilot; the days fly by, as do the weeks, months, and years. In fact, scientists have confirmed that this experience of time “flying by” increases with age. With each passing year, the novelty of life diminishes and our perception of time accelerates.

When we wake up, go to work, and do the other things we need to do, we often operate on autopilot; the days fly by, as do the weeks, months, and years.

This has led the mindfulness teacher Jon Kabat-Zinn to argue that if you really want to live a longer life, presence—not drugs, healthy eating, or any other strategy—is the best solution. You may not actually live longer in terms of calendar time, but your experience of life and your perception of time will expand. The days, months, and years can be richer, more meaningful, and more fully lived.

Appreciating the fall leaves, listening to the crunch under your feet as you walk on the winter snow, smelling the scents of flowers or fresh-cut grass, feeling the warmth of the summer sun—these simple acts of presence slow life down. They help us go through each day feeling more alive, awake, and content.

There are other benefits, too. Presence doesn’t simply change the quality of being. It can also transform the quality of what you do, leading to greater creative flow, enhanced relationships, and increased productivity at home and at work.

Through developing the habit of presence, we can get in touch with the fundamental wonder of what it is to be alive, and even the most ordinary moments become extraordinary.

How to Stay in the Present Moment

But it’s not that simple. There’s also something quite mysterious about this moment. It’s not like the past, which stretches infinitely behind us. It’s also not like the future, which stretches infinitely ahead. In fact, the moment you try to capture it, it’s gone. It becomes just another part of the past.

Philosophers have strived to define the present moment. While some have seen it as almost nonexistent—fleeting and infinitely thin—others saw it as having infinite depth.

In fact, the ancient Greeks identified three ways that opening to the present moment increases the depth of our experience and productive possibilities of each moment. First, when we fully experience what is here and now, we no longer postpone what we most want. We live our fullest life now. The philosopher Epicurus captures this ethos of urgency:

“We are only born once—twice is not allowed—and it is necessary that we shall be no more, for all eternity; and yet you, who are not master of tomorrow, you keep on putting off your joy?”

This is something many of us have experienced. Have you ever heard the shocking and sad news that someone close to you has died and then thought, Am I living life as fully and as presently possible? Death makes us acutely aware of our aliveness and the preciousness of each moment.

Second, attending to the present moment enables us to take advantage of the full range of possibilities that exist in each moment. This helps us adapt to even the most challenging situations. If you’re stuck at the airport with a long delay, you can let your mind swirl with thoughts about the past and future: I should have taken the earlier flight or I am going to be so late and tired. Or you can experience the power of the present moment and take advantage of the new possibilities available to you as a result of the delay: go for a brisk walk through the concourse, read for pleasure, eat a meal, or catch up with friends on the phone.

When we manage to enter the razor-thin moment of presence, something amazing happens: anxieties and resentments dissolve. We experience more ease, calm, and peace.

Being present opens up a third possibility: happiness and well-being. When we spend the day traveling through the past and future, we tend to get trapped in a host of negative emotions, from anxiety to irritation to resentment. The Epicurean school of ancient Greek thought used sayings like this: “Senseless people live in hope for the future, and since this cannot be certain, they are consumed by fear and anxiety.”

When we manage to enter the razor-thin moment of presence, something amazing happens: anxieties and resentments dissolve. We experience more ease, calm, and peace. In short, we experience more well-being. What is the present moment? This almost sounds like a trick question. Everyone knows that the present moment is what’s happening now. The wind in the trees, the touch of fabric against your skin, your dog brushing up against your leg.

The Science and Practice of Presence

The science on this is clear. Spending more time in the present moment leads to greater happiness. A Harvard University study conducted in 2010 by Matthew A. Killingsworth and Daniel T. Gilbert, for example, revealed that happiness is inversely related to mind wandering—the amount of time that we spend time traveling through thoughts about past and future.

Killingsworth and Gilbert discovered that most of us spend a lot of time mind wandering—distracted from the present moment. In fact, the average person spends 47 percent of the day mind wandering: thinking about something other than his or her present activity.

Their key insight, however, wasn’t just that our minds wander. It was the link between presence and happiness. Killingsworth concluded, “How often our minds leave the present and where they tend to go is a better predictor of our happiness than the activities in which we are engaged.” In other words, this landmark study shows that one of the keys to happiness lies in simply redirecting our attention from mind wandering and distraction to what’s happening right here, right now in the present moment.

A Practice to Shift Your Attention to the Present Moment
1. Notice—see if you can become aware—each time you step into the shower.
2. Shift your attention to the sights, sounds, and bodily sensations of the present moment. To do this, we recommend that you ground your feet and bring your attention to your breath. Use what we call the “4×4 breath” or the box breath—four counts in, four counts out, for four breaths. This move will help you begin building the habit of shifting your attention from mind wandering and stress to the present moment.
3. Rewire—encode this experience deep into your memory by savoring it for just 15 to 30 seconds.
Quick Tips
- Do it every day: Practice presence every day and, if you forget to do it in the shower, practice presence during some other everyday life moment, such as walking up the stairs or starting your car.
- How to remember to do it: The most difficult thing about building this habit is remembering. To help you remember, we have developed a low-tech but extremely effective method. Put a sticker at eye level on your shower door. If you don’t want to use a sticker (or don’t have a shower door), you could use a piece of masking tape with “Presence” written on it. After a month or so, once the habit is ingrained, you may find that you no longer need it.
- How you know it’s working: After a couple of weeks or a month, you will likely start to notice that you no longer need to consciously remember to experience presence. It just starts to happen as you enter the shower. This is the magic moment of habit formation. It means that your brain has wired a new set of connections around this everyday activity.
- If you want more: If you have mastered the habit in the shower, try adding an advanced cue: stairs. Every time you walk up or down a flight of stairs, see if you can be present. This is a perfect time to feel the sensations in your feet or to bring your attention to the sights and sounds that occur as you step. This additional cue will take you even deeper into the experience of presence.
Adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, PhD.

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August 5, 2024