When You Rephrase Reality You Gain Exciting Opportunities


Rephrase © Erik Back 2012

Your phrasing habits make your reality. The words you use and the way you put them together form your perception of reality.

If you have a habit of applying negative words to all your sentences then your reality will be negative. The wind ruins your haircut; the rain wets your car; the dog next door keeps you awake and the sales assistant frowns upon your choice of style.

Choosing words that support your dreams and goals will attract people that can relate to what you say because they share your view of reality.

In the examples above you will attract self-centered people who focus on negative aspects of life. How will they help you reach your life goals? – They won’t!

Share realities

Imagine that all people have a pair of glasses; each pair of glasses are different so, reality looks different depending on the glasses you see through.

When you exchange glasses with someone, you see how this person’s reality looks like and to combine the two realities you adjust both pair of glasses to represent a reality you both agree on.

To exchange glasses you have to listen to the other person and tell about your own reality.

1. Listen to other people’s points of view; it is most likely that they don’t see reality the way you do. If you listen to people you will understand their reality and you can combine it with your own reality.

2. Tell your stories, but mind inappropriate phrasing. Pay attention to the words you choose and how they help convey your perception of reality. It is possible that you have to change some phrasing habits.

When you share or combine two or more perceptions of realities then a new one will emerge. That reality will be filled with new and exciting opportunities waiting to be explored. These opportunities will clear the way to your dreams and goals.

5 Great Tips to Maintain Daily Exercise

merri was a boxer © by Shockingly Tasty

The making of my exercise habit is going quite well. I want to make it a habit to exercise at least 30 minutes every day. I started last Sunday running 6 km; Monday I went swimming for one hour; Tuesday it was one hour of boxing at the gym; Wednesday I went swimming again and I made 2.000 m; Thursday was workout with weights at the gym; Friday I ran for about half an hour; Saturday … hmm well, I didn’t quite make it Saturday but Sunday I went running with a good friend and we ran about 10 km. Yesterday was swimming day and today a good run in the morning watching the sun rise over the bay.

Let me give you couple of tips to maintain your exercise habit.

1. Set goals

I haven’t yet made any goals with my exercising, but I do swim a lot and I have been thinking about setting some goal to reach. E.g. I would like to do 50 meters freestyle below 40 sec. Until now my best time is 45.2 sec. Remember to put a deadline to your goals and make them realistic. I would like to beat the 40 sec. by June 20 when the swimming season ends.

Setting goals makes it easier to plan how to get there by setting subsidiary goals; and when you have subsidiary goals you can start making to-do lists.

2. Keep a journal

By keeping a journal you can review your progress and at the same time you make a sort of contract and commitment to the task. My journal is my blog, because if I don’t work on my habits I won’t have anything to write about. But there are many ways to keep a journal, just pick one.

3. Find a training partner

I exercise now and then with my best friend and I go running or to the gym with my girlfriend. This way I have at least two or three training dates every week. If you have trouble finding someone to exercise with then find one at the Internet. There are sites that are specialised in arranging training dates, just search one for your area.

4. Join a club

Find a sport you would like to master and join a sports club. I have joined the local swim team and we train hard every Monday and Wednesday. This way I maintain a social aspect of training while getting professional instruction from a skilled trainer. I am always being pushed to the limit by either the trainer or by my teammates. This is good fun and great exercise!

5. Do something fun

Vary your exercise by doing something you don’t usually do. E.g. I go skating on my in-liners, go canoeing, go climbing and go mountain biking or whatever comes to mind. I like doing something I don’t do everyday and if I hear about something I have not tried before I try it out. This will keep the fun in exercising.


If you are a beginner and don’t have much experience in exercising then take a look at this article from ZenHabits [Five Simple Exercise Programs for Beginners]

Try to visit this website for beginners as well. The blog doesn’t seem to be updated anymore but there are a lot of good articles for exercising when you are a beginner. [Exercise for Beginners]


Top 5 Bad Habits

isolation © by Dawn Ashley

1. Watching too much television is bad for your physical health. Especially your heart and back suffers from sitting in front of the television, but also you metal health suffers and your IQ drops.

2. Not responding to stress is a common and very bad habit. Typical stress symptoms are feeling irritable, memory problems, frustration, muscle tension and headaches. The list is very long and it is important to act immediately on these symptoms; you can see an elaborated list at Changing Minds.

3. Having a negative attitude will isolate you hinder you from reaching your goals. In general it is a good idea to acknowledge the things you don’t like and then focus on the positive instead. I.e. your dreams, your visions and the things you want instead of what makes you unhappy.

4. Perfectionism is definitely one of the worst habits and it kills creativity. If you don’t take action and keep collecting information or fiddling then you will never get things done; you won’t make any changes and never get to your goals and dreams. Don’t fiddle – take action and remember that you learn from failure.

5. Being isolated is not good for your health and it will not help you get anywhere. You need other people to get success in this world. If you tend to isolate yourself then you need to work on you social skills and save some money on psychologist sessions.

My Sleep Habits So Far

However you see © by baileyraeweaver

I get up at 6.30 every morning with only two exceptions where I get up at 5.30 because I work early two days a week. It feels good to get up early and I do feel a bit more rested than before; I feel more energised and I get more things done.

The best change I have made in the waking process is sitting quietly drinking a glass of water. It is a cleansing habit that I am starting to feel the effect of. It was a habit I picked up from one of Leo Babauta’s articles on his blog Zenhabits; he highly recommends sitting and drinking a glass of water. I have tried it for a few days now and I will continue doing it to see the long-term effect.

When I sit it feels like the mind gets to clean up the clutter inside my head. Thoughts that I usually would not have or memories that I forgot about just pops up to entertain me for a while. The interesting thing is that I have noticed that I need those thoughts to better understand my situation and the tasks that wait during the day. Somehow my mind gets the peace it needs to dig out the resources I need today and I start planning my goals for today and how I will manage to get to those goals.

I can start my day with peace of mind.

At first it seemed ridiculous to just sit there with a glass of water; I didn’t see the point. I was already awake (I’m not the groggy kind of person) and ready to start working. But now I understand what benefits I get from just sitting and letting my mind clean up some of the cluttered areas. I will recommend this waking up habit.

6 Levels of Habits You Want

Good Habits © by Horia Varlan

Level #1: Physiological habits

The physiological habits are the basic habits that form the foundation of your life. You have to master these habits to be able to achieve on the next levels of the hierarchy of habits. Every day you should consider what you could do better. Ask yourself: What can I do today to improve my sleep? The next day you ask: What can I do today to improve my exercise? The day after you ask: What can I do today to improve my diet? The fourth day you ask: What can I do today to improve cleansing?

These are the four basic groups of this level and on the fifth day you start over asking yourself what you can do to improve your sleep. It is a never-ending cycle that will help you master the basics.

Level #2: Safety habits

You need a place to live and you need a job to earn an income and to give you an identity and a purpose of life. First of all you have to master the basics, the physiological habits, then you can work on your safety habits. You do not have to do this every day but you should at least once a week work on these habits.

Write down you dreams and goals for each of the groups on this level and review them once a week. Safety habits encompass home, work, economy and order. See what you can do next week to get closer to your dreams and make a to-do list.

Level #3: Social Habits (Habits of love and belonging)

I’m still working on this model and I have based The Hierarchy of Habits on Maslow’s hierarchy of need and Frankl’s additions. Thus, the terms will change a bit and in the future I will call this level Social Habits.

On this level you will take care of your social network. Like level two you should write down your dreams and goals and practice your social skills and do some networking. Make sure that you have positive people around you, and that they support you and your worldview; and get rid of toxic people. Toxic people are people that are negative and do not contribute to your well being.

Level #4: Esteem habits

This is the level of habits most people begin with and very often they fail because they will not succeed unless they master the basics! If you do not master especially the physiological habits then there is not a chance that you will succeed at this level. So, back to basics!

However, if you have made yourself a solid foundation of good habits then it is time for you to work on this level. The groups of these habits are: Self-confidence, self-esteem and achievement. Most people with psychological problems have symptoms on this level and I have written three series about these problems. I will give you a link to these series that comprise 36 articles!

13 Ways to Improve Your Self-Confidence

12 Ways to Build Your Self-Esteem

11 Traits of Successful People

I have had serious problems with my self-esteem; I worked on the basic physiological habits AND the two levels following those habits. Do I have self-esteem problems anymore? Yes, but only if I do not get my sleep, exercise or proper food!

Level #5: Self-actualisation habits

This is where you set your life goals and start thinking about how you can realise your dreams. Everything is possible as long as you set your mind to it. This level is extremely difficult if you do not master the basics, but if you do master the basics then this level will be fun and easy.

Level #6: Transcendence habits

I don’t know if you can make transcendence habits, because this level is more like a consequence of success on all the other levels. You will start seeing how everything is connected and the meaning of life will be clear to you. You will feel oneness and connected to the universe. This level is almost spiritual.