You can make yourself happier – and this doesn’t have to be a long-term ambition. You can start right now. In the next hour, check off as many of the following items as possible. Each of these accomplishments will lift your mood, as will the mere fact that you’ve tackled and achieved some concrete goals.

1. Boost your energy: stand up and pace while you talk on the phone or, even better, take a brisk ten-minute walk outside. Research shows that when people move faster, their metabolism speeds up, and the activity and sunlight are good for your focus, your mood, and the retention of information. Plus, because of “emotional contagion,” if you act energetic, you’ll help the people around you feel energetic, too.

2. Reach out to friends: make a lunch date or send an email to a friend you haven’t seen in a while. Having warm, close bonds with other people is one of the keys to happiness, so take the time to stay in touch. Somewhat surprisingly, it turns out that socializing boosts the moods not only of extroverts, but also of introverts.

3. Rid yourself of a nagging task: answer a difficult email, purchase something you need, or call to make that dentist’s appointment. Crossing an irksome chore off your to-do list will give you a big rush of energy and cheer, and you’ll be surprised that you procrastinated for so long.

4. Create a calmer environment: clear some physical and mental space around your desk by sorting papers, pitching junk, stowing supplies, sending out quick responses, filing, or even just making your piles neater. A large stack of little tasks can feel overwhelming, but often just a few minutes of work can make a sizeable dent. Try to get in the habit of using the “one minute rule”—i.e., never postpone any task that can be completed in less than one minute. An uncluttered environment will contribute to a more serene mood.

5. Lay the groundwork for some future fun: order a book you’ve been wanting to read (not something you think you should read) or plan a weekend excursion to a museum, hiking trail, sporting event, gardening store, movie theater—whatever sounds like fun. Studies show that having fun on a regular basis is a pillar of happiness, and anticipation is an important part of that pleasure. Try to involve friends or family, as well; people enjoy almost all activities more when they’re with other people than when they’re alone.

6. Do a good deed: make an email introduction of two people who could help each other, or set up a blind date, or shoot someone a piece of useful information or gratifying praise. Do good, feel good—this really works. Also, although we often believe that we act because of the way we feel, in fact, we often feel because of the way we act. When you act in a friendly way, you’ll strengthen your feelings of friendliness for other people.

7. Act happy: put a smile on your face right now, and keep smiling. Research shows that even an artificially induced smile has a positive influence on your emotions—turns out that just going through the motion of happiness brightens your mood. And if you’re smiling, other people will perceive you as being friendlier and more approachable.

Some people worry that wanting to be happier is a selfish goal. To the contrary. Studies show that happier people are more sociable, likeable, healthy, and productive—and they’re more inclined to help other people. So in working to boost your own happiness, you’re benefiting others as well.

Feel happier yet?

by Gretchen Rubin - Happiness Project

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According to the mileage book in my glovebox, I averaged about 21 miles per gallon in May. So far in June, I’m at 26.

New, more fuel-efficient, car?

Nope, I’m commuting in the same old Volvo S60 that has seen better days. Same dent in the right rear door. Same old Cheerios wedged under the child safety seat in back. (Yeah, I know. I’ll get to it, Honey).

So how did I do it? I’m trying to learn to drive more efficiently, and little by little, it’s working. With a few simple changes, you can easily squeeze more gas mileage out of the car you’re already driving.

A Note on the Calculations:

Your mileage will vary. Governments and automakers estimate fuel mileage savings by percentage — do x and you’ll get five percent better fuel mileage. I wanted to know what they meant in real dollars, so I used the average mileage Americans actually got from their cars in 2007 (22.4 mpg, according to the Bureau of Transportation Statistics) and boosted it by the percentage each tip should gain. I’ve assumed you spend 55 percent of the time driving in the city and 45 percent driving on the highway. I borrowed those assumptions from the formula EPA uses to calculate the mileage of new cars.

Using the average price of a gallon of gas as of June 12 ($4.05, according to AAA) and assuming you drive 15,000 miles a year (according to EPA estimates), I calculated what each tip would save in a year. The numbers aren’t a perfect prediction — I have no idea what you drive, or what’s in your trunk — but they do provide an interesting perspective. Here are ten easy ways to put the math to the test and put some more cash in your wallet.

1. Get that “Check Engine” Light Checked Out:

Possible Savings: Off the charts

A faulty oxygen sensor — a fairly common cause of those unexplained “check engine” lights — can actually cost you up to 40 percent of your engine’s performance. If the light’s on, make the appointment now. It could pay for itself very quickly.

2. Check Your Tire Pressure:

Possible Savings 133.9 gallons/year ($542/yr)

According to some government estimates, the average driver could boost their fuel efficiency by 25 percent just by keeping their tires inflated. That’s often a free, or cheap, repair. On my way to work, I pass two gas stations with air compressors I can use for free, and three — apparently owned by cheapskates — that take quarters.

3. Change Your Air Filter:

Possible Savings 60.9 gallons/yr ($247/yr)

Gas is half of the combustion equation. Air is the other half. A clogged air filter can rob 10 percent of your engine’s efficiency. A new air filter can get that 10 percent back — usually for under $15.

4. Drive 60 on the Highway, Not 75:

Possible Savings: 57.8 gallons/year ($234/yr)

On the highway, stay close to the speed limit, and keep your speed as constant as traffic allows. Most cars reach optimal gas mileage at about 60 miles per hour. Speeding up increases wind resistance against the car, making the engine work harder and burn more gas. According to the EPA, each 5 mph over 60 that you drive decreases fuel efficiency by up to seven percent.

5. Turn Off the A/C:

Possible Savings 31.9 gallons/yr ($129/yr)

Some air conditioners rob an engine up to five percent of its fuel economy. There is some controversy about this one — many newer cars are able to compensate for the energy used by an air conditioner and don’t suffer the same penalty for keeping cool.

6. Get Your Engine Tuned:

Possible Savings 25.8 gallons/year ($104/yr)

Most of us can boost our mpg by four percent with a simple tune-up.

7. Drive Calmly in the City

Possible Savings: 17.9 gallons/yr ($73/yr)

There’s a red light up ahead. You’re going to stop when you get to it. Do you keep your foot on the gas until it’s time to brake for the light? Most of us do, but that doesn’t necessarily make sense. The Environmental Protection Agency estimates that accelerating rapidly and braking hard can reduce your car’s fuel efficiency by as much as five percent. And that may be a low estimate. Look at it this way — are you willing to spend money to stop at that light sooner?

8. Lose Weight:

Possible Savings 13.1 gallons/yr for each 100 pounds you remove ($104/yr)

Government estimates say that an extra 100 pounds in your car can reduce fuel efficiency by up to two percent. And that’s an average — the smaller the car, the more extra weight makes the engine work harder.

So, empty the trunk. In winter, don’t just scrape the windshield, scrape the entire car — snow and ice add to the weight of your car.

9. Lose the Roof Rack

Possible Savings 13.1 gallons/year ($53/yr)

Wind resistance is the enemy of fuel efficiency. Do you have a roof rack? Every time you drive, it’s making your car fight wind resistance, and burn fuel. Most of the time, that’s money you’re spending to carry an empty roof rack. Get a two percent boost by taking the thing off.

10. Change Your Oil on Time

Possible Savings 6.6 gallons/year ($27/yr)

After 3,000 miles, changing your oil (using the recommended grade) gives you back one percent of your car’s mpg rating.

How Much Can You Save?

If you follow the tips above, that’s $1,514 less you could spend on gas in the next year. Though it’s a rough estimate, it shows you what small changes in your habits — most of which you can make for free — could do for your wallet.

by Sean Tucker - U.S.News & World Report

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Fall Asleep Faster, Stay Asleep Longer

Over 60 million Americans couldn’t sleep in 2007, according to the U.S. Department of Health and Human Services. It’s more likely to occur in women than men and can occur for a number of reasons. Stress, anxiety, sleep disorders, biological issues, even jet-lag can cause insomnia. Insomnia is not defined by how little you sleep but by the quality of the sleep and how you feel after waking up in the morning. Here are 10 tips to get a better night’s sleep.

1. The most common suggestion to help people with chronic insomnia is medicine. But consumers need to be careful. There are three different classes of sleep medicines that you can get: sedatives, benzodiazepines and over-the-counter. Sedative drugs (Ambien, Lunesta) and benzodiazepines (Xanax, Valium) must be prescribed. Both kinds of drugs are highly addictive, cause tolerance (needing a higher and higher dose as time goes on) and puts a person to sleep in a way similar anesthesia. With these drugs you will be put in the light sleep stage rather than restorative. Some over-the-counter drugs including Advil PM, can cause organ damage after a long period of time.
2. Herbal remedies are the next most often suggested and include kava, passion flower and melatonin. There is plenty of anecdotal evidence that these work but nothing scientific. Even though these remedies are natural, it would still be a good idea to run your plans by your doctor. Certain herbs can react with other medications and can even be lethal at high doses.
3. Work out about 4 hours before bed. The exact time will be different for everyone, but 4 is a good starting point. Exercise raises stress hormones initially, but they eventually fall to a lower than original level. It also will help relieve physical tension that may keep you up at night.
4. This one is easy to say but hard to do-cut out all caffeine and nicotine. They are stimuli that keep your brain working overtime.
5. Along those lines, it is a good rule to NEVER use alcohol to fall asleep. Again, alcohol creates tolerance and causes bizarre dreams, inhibits deep sleep and causes most people who use it to wake often during the night.
6. That remedy your grandma told you really does work. Have a glass of warm milk before bed. It may work because it releases tryptophan, a chemical that eventually turns to serotonin, which promotes sleepiness and relaxation; or it may work because you were told it works. Either way, does it really matter?
7. Change might be good. Double check how comfortable your sleeping environment is. Make sure the noise-level, light, temperature and comfort of bed in the room is all to your liking. Change what you can, improvise with what you can’t. And unplug as many electronics as possible. Even if they are turned off they can still emit high pitched sound waves, and many have little lights that stay on that can interfere with you sleep.
8. A key to falling asleep is relation. Progressive muscle relaxation can help with that. All you have to do is squeeze tightly and release each individual muscle group in your body, starting with your toes and working your way up to your head. Repeat until your body has unwound.
9. Another way to relax is with visual imagery. Close your eyes and picture your favorite place in the world. As you picture it breathe in, counting to five; hold for 2; and breathe out for 5. Count to 5 slower and slower until you feel you can sleep.
10. If all else fails you can go back the old stand-by of counting. But instead of counting up, try counting down from a large number, such as 5,000. It causes the brain to think more, and it goes slower than counting up so your mind doesn’t race.

by Cassandra Senior

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Remembering your dreams is the starting place for learning to have lucid dreams. If you don’t recall your dreams, even if you do have a lucid dream, you won’t remember it! And, in order to be able to recognize your dreams as dreams while they are happening, you have to be familiar with the way your own dreams work. Before it will be worth your time to work on lucid dream induction methods, you should be able to recall at least one dream every night.

Getting plenty of sleep is the first step to good dream recall. If you are rested it will be easier to focus on your goal of recalling dreams, and you won’t mind so much taking the time during the night to record your dreams. Another benefit of getting plenty of sleep is that dream periods get longer and closer together as the night proceeds. The first dream of the night is the shortest, perhaps 10 minutes in length, while after 8 hours of sleep, dream periods can be 45 minutes to an hour long. We all dream every night, about one dream period every 90 minutes. People who say they never dream simply never remember their dreams. You may have more than one dream during a REM (dream) period, separated by short arousals that are most often forgotten. It is generally accepted among sleep researchers that dreams are not recalled unless the sleeper awakens directly from the dream, rather than after going on to other stages of sleep.

It can be useful while you are developing your dream recall to keep a complete dream journal. Keep the journal handy by your bed and record every dream you remember, no matter how fragmentary. Start by writing down all your dreams, not just the complete, coherent, or interesting ones–even if all you remember is a face or a room, write it down.

When you awaken in the night and recall what you were dreaming, record the dream right away. If you don’t, in the morning you may find you remember nothing about the dream, and you will certainly have forgotten many interesting details. We seem to have built-in dream erasers in our minds, which make dream experiences more difficult to recall than waking ones. So, whenever you remember a dream, write it down. If you don’t feel like writing out a long dream story at 3 AM, note down key points of the plot. Also write down the precise content of any dialogue from the dream, because words will almost inevitably be forgotten in a very short time.

Possibly, all you will need to do to increase your dream recall is to remind yourself as you are falling asleep that you wish to awaken fully from your dreams and remember them. This works in a similar manner to remembering to awaken at a certain time in the morning. Additionally, it may help to tell yourself you will have interesting, meaningful dreams. A major cause of dream forgetting is interference from other thoughts competing for your attention. Therefore, let your first thought upon awakening be, “What was I just dreaming?” Before attempting to write down the dream, go over the dream in your mind, re-telling the dream story to yourself. DO NOT MOVE from the position in which you awaken, and do not think of the day’s concerns. Cling to any clues of what you might have been experiencing–moods, feelings, fragments of images, and try to rebuild a story from them. When you recall a scene, try to recall what happened before that, and before that, reliving the dream in reverse. If after a few minutes, all you remember is a mood, describe it in a journal. If you can recall nothing, try imagining a dream you might have had–note your present feelings, list your current concerns to yourself, and ask yourself, “Did I dream about that?” Even if you can’t recall anything in bed, events or scenes of the day may remind you of something you dreamed the night before. Be ready to notice this when it happens, and record whatever you remember.

If you find that you sleep too deeply to awaken from your dreams, try setting an alarm clock to wake you at a time when you are likely to be dreaming. Since our REM periods occur at approximately 90 minute intervals, good times will be multiples of 90 minutes after you go to sleep. Aim for the later REM periods by setting the alarm to go off at 4.5, 6, or 7.5 hours after you go to sleep. Once again, when you wake up, don’t move and think first of what you were just dreaming before writing.

To remind yourself of your intentions and get yourself into the spirit of your dreams, read through your dream journal at bedtime. Learning to remember your dreams may seem difficult at first, but if you persist, you will almost certainly succeed–and may find yourself remembering four or more dreams per night. Of course, once you reach this level, you probably won’t want to write them all down–just the significant or compelling ones. And, the more familiar you become with the style of your own dreams, the easier it will be to remember you are dreaming while you are dreaming–and explore the world of your dreams while still on the scene.

 

Remembering Dreams - 10 Tips

1. Maintain good, consistent sleep habits. Not getting enough sleep or going to bed ‘dog-tired’ can dramatically reduce natural dreaming activity. The Mayo Clinic offers a list of tips if you are having trouble getting restful sleep.

2. When you go to bed tell yourself that you will remember your dreams. Repeat “I will remember my dreams” to yourself several times as you drift off to sleep. It sounds odd, but this tip has been shown again and again to be one of the most helpful.

3. Try to wake up slowly to remain within the ‘mood’ of your last dream. Buy an alarm clock with a gentle wake setting (sometimes called a progressive wake).

4. Awake at least once during the night, many times this will occur around an REM sleep cycle. Set an alarm or drink a lot of water prior to bed to ensure you have to wake up at least once.

5. Think about, but do not dwell upon your mood/emotions as you drift off to sleep.

6. Avoid alcohol near bedtime. Alcohol reduces the frequency and density of REM sleep.

7. Keep a pad and pencil next to your bed so you can jot down quick notes about your dream if you awake during the night (you may not remember it by morning) or as soon as you get up in the morning. Just the process of writing things down may help you recall more information about your dreams.

8. Start a dream journal. Take your notes and recollections of you dreams and record your dreams in journal or story form.

9. Discuss your dreams with friends and family members. Just articulating your dreams can help you remember additional details.

10. If you awake during the night, think about your previous dream as you go back to sleep. This will help to reinforce the dream for improved dream recall in the morning.

by: http://www.lucidity.com/

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Photo by soylentgreen23
1. Never put yourself last.

2. When you extend a helping hand to one person, be careful not to kick someone else in the teeth.

3. Always own a pair of old, faded jeans.

4. Count your blessings every day.

5. Acknowledge your successes along with your downfalls.

6. Burn the candle that has been in storage for the last two years.

7. Strive for progress, not perfection.

8. Remember, the voice telling you that you cannot do something is always lying.

9. At least once a day sit and do nothing.

10. Don’t close your heart so tightly against life’s pain that you shut out life’s blessings.

Photo by Arwen Abendstern

11. Celebrate all your birthdays no matter how old you get.

12. Examine your life for limitations and ask yourself why you put them there.

13. Plant a tree, pull weeds, or get your hands dirty.

14. Diminish your wants instead of increasing your needs.

15. Cry when you feel like it.

16. Rejoice in other people’s triumphs.

17. Don’t wait for someone else to laugh or express joy.

18. Forgive yourself for any mistake you make, no matter how big or small.

19. Keep good company.

20. Never take a pill for a pain you need to feel.

Photo by Joyseph

21. Use your enthusiasm to put yourself in forward gear and give yourself a spark to move ahead.

22. Look in the eyes of the ones you love when you are talking to them.

23. Remember that one is a whole number.

24. Walk in a summer rain shower without an umbrella.

25. Do a kind deed for someone else.

26. Keep your eyes and ears open to get the messages you need from people and events in your daily life.

27. Be patient.

28. Eat something green.

29. Change what you can and leave the rest alone.

30. Walk hand and hand with truth.

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31. Make laughter and joy a greater part of your life than anger and grief.

32. Embrace solitude instead of running from it.

33. Be zealous, not jealous.

34. Forgive anyone you’ve been holding a grudge against.

35. Slow down and enjoy the present.

36. Walk in others’ shoes before judging them.

37. Send yourself a kind message.

38. Remind yourself that the company you keep is a reflection of what you think of yourself.

39. Go on a picnic.

40. Accept your fears, no matter how crazy they seem.

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41. Don’t let other people’s opinions shape who you are.

42. Say a prayer.

43. Never attribute your accomplishments to luck or chance.

44. Know when to say no.

45. Look at the positive side of negative situation.

46. Remember that you are a spiritual being in a physical body.

47. Avoid seeking out other people for constant approval, because it make them the master and you the slave.

48. Go fly a kite.

49. Avoid fads and bandwagons.

50. Accept the things you cannot change.

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51. Look inside instead of outside yourself for answers to life’s problems.

52. Remember that all feelings are okay.

53. Shield yourself from bad influences.

54. Stand up for what you believe in.

55. Respect the wishes of others when they say no.

56. Seize every moment and live it fully.

57. Give away or sell anything you haven’t used in the past five years.

58. Never downgrade yourself.

59. Take responsibility for what you think, feel, and do.

60. Pamper yourself.

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61. Never say or do anything abusive to a child.

62. Let yourself be God powered instead of flying solo.

63. Volunteer to help someone in need.

64. Refrain from overindulging in food, drink, and work

65. Finish unfinished business.

66. Be spontaneous.

67. Find a constructive outlet for your anger.

68. Think about abundance instead of lack, because whatever you think about expands.

69. Think of yourself as a survivor, not a victim.

70. Cuddle an animal.

Photo by Ferdinand Reus

71. Be open to life.

72. See success as something you already have, not something you must attain.

73. Experience the splendor and awe of a sunset.

74. When you score a base hit, don’t wish it were a home run.

75. Learn to be in the present moment.

76. Instead of believing in miracles, depend on them.

77. Take a child to the circus.

78. Change your attitude and your whole life will change.

79. Never turn your power over to another person.

80. When your heart is at odds with your head, follow your heart.

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81. Always remember that the past is gone forever and the future never comes.

82. Live your life according to what is right for you.

83. Acknowledge your imperfections.

84. Plant a tree and watch it grow.

85. See “friend” instead of “enemy” on the face of strangers.

86. Watch an army of ants build their houses and cities and carry food ten times their weight.

87. Believe in something bigger than yourself.

88. Let the playful child within you come out.

89. Make haste slowly.

90. Work through your problems step by step and one day at a time.

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91. Accept compliments from others so you can see the truth about yourself.

92. Sit on the lawn without worrying about grass stains.

93. Don’t condemn yourself for your imperfections.

94. Do a humility check periodically by loving the truth about yourself.

95. Tell someone you appreciate them.

96. Never live your life according to what is right for someone else.

97. Talk less and listen more.

98. Admit your wrongdoing and forgive yourself for it.

99. Thrive on inner peace instead of on crises.

100. Affirm all the good things about yourself.

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Courtesy: Unknown Author

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