This is a self development walk through for people who want real change in their life!
It’s for those who are tired of talking about success, and who want to see what is possible.
Reading this important Content helps to Create a Personal Development Plan – The Essentials Of Getting everything you want in Life and Attracting Success. Time to discuss 8 Killer Personal Development Keys You’re Missing Out.
Personal Development is Essential to a Happy Life
The concept of personal development is nothing new. We used to call it maturing or growing as a person. It begins at birth, when a baby watches and listens to everything around them. They are like little sponges soaking up knowledge.
It is a natural struggling to grow and develop. Consider the ease with which they learn their first language. And if they are exposed to more than one language they will easily learn them both.
But, as we age this natural development becomes less natural and more effort is involved. We have created schools where we are lead in our development according to the norms of our society. Our parents direct our development by laying down guidelines of behavior according to their standards and morals.
Still the time comes when we must decide what direction our life will take. This is when our development becomes more truly ‘personal’. If we do not make a conscious effort at this point to grow and mature, we will become stagnant. Our happiness will be in jeopardy. People will view us as ‘unsuccessful’ in life.
Really the development of our self as a person would include making our self more useful to the people around us. We have seen many famous people who seek to do this through charitable works. They will often say how those activities have enriched their own lives!
It is a bible principle often repeated that there is more happiness to be found in giving and serving than in be served or in receiving. When we learn this fundamental truth we will be adding to our own personal development.
If we can interact with cultures that are different from our own this too will add to our personal development. It will cause our brains to stretch and learn, just as when we were a babe. Because we will begin to think outside of our ‘box’ so to speak. What we may think of as normal may be quite unusual to a person from another culture and vice versa.
I have often thought that most Americans are limited by their lack of interaction with other nationalities. There is mass migration of peoples all over the earth today. Thus it is become quite easy to find peoples of other lands with whom to interact. Your personal development will be enhanced by such experiences. The Europeans have been benefiting from such cultural exchanges for centuries with out losing their uniqueness.
I have seen that the best form of personal development comes from Bible study. The application of the many wonderful principles
contained in it will help you to become a better person. In Jesus sermon on the mount alone he instructed us on the best way to deal with arguments. How to make peace with another person, how to make your marriage strong. How to view material things in a way that leads to happiness.
Personal Development Gave Me a New Outlook on Life
I have always been an ambitious person with a good outlook on life. I began to search the internet for information and ideas for personal development. I wanted to give my life a makeover, and gain back some of the excitement and luster I had in my younger days. These are the steps I took in order to reach my goals.
1. Personal Development 101 – What It Takes To Really Change For The Better
Do you have habits you want to change? Do you feel that you’re not really living up to your full potential? If so, listen up because in this article, we will tell you what it really takes to change yourself for the better. We promise you, by the end of this article, you will be able to take baby steps to really make a change.
A key component in self-improvement is awareness. The idea is that it’s impossible to change when you don’t know what needs to be changed. If you have this nagging feeling that things could get better and that you could become a better person, get into a quiet corner and ask yourself what needs to be changed. If no answer comes to you, ask yourself again and again until you get an answer. And when it comes to you, acknowledge it.
Whether it’s a habit you need to change or something else, acknowledge the answer that comes to you and become really aware about how it’s affecting your life. Don’t make any judgments on whether it’s good or bad, simply accept it. Check out my previous post Feel better about yourself.
For example, I was having this heavy feeling for several days when I finally stopped to ask myself “what’s the matter?” Then it came to be that for the longest time, I haven’t been taking the time to pray and to appreciate Life and how it’s been really good to me.
Identify your action steps
It’s not enough to be simply be aware. When it comes to changing yourself for the better, action is critical. So, when you’ve identified your issue, ask yourself what you can do to change it. Don’t overwhelm yourself with action steps that seem big to you. Instead, identify small baby steps you can do right now. Maybe you just need to go to the beach or climb up the mountain to get some fresh air. Or maybe you just need to meditate.
Commit to your action steps
In order to make a truly lasting change in your life, it’s NOT enough to take action just once. You need to do it several times until you’ve seen changes in yourself and in your life. For example, while meditation is very beneficial even when you do it just once, if you really want to change your life, meditate everyday consistently, even when you don’t feel like it. The same goes for mountain climbing and going to the beach. Do them regularly and get organized so that you’re actually making time to do those things.
In order to make things more fun, get everyone involved. Ask your friends or family to do things with you. (Doing things alone is only fun up to a certain point.)
Often, that nagging feeling to change this or that in your life is your soul crying out for expansion. Like a chicken in the egg that’s about to crack, in order to free your soul, you need to constantly push until you’re out of that shell.
2. Personal Development And How It Works
When an individual decides to embark upon a program of personal development, and he or she really means business, it is not a frivolous moment. Such a quest is really pushing against the grain because it is not really a natural phase in anyone’s life. The typical state of mind of most people is to maintain the status quo, and to take things as they come.
A change in the status quo is painful and very difficult for many people. This is why so many are caught in a “hamster on the wheel” syndrome where they keep running but they don’t get anywhere. When a person really wants to improve, it can be life changing.
A person must “see” the result that is desired in order to have the impetus to begin in the first place. An example would be an individual who wants to achieve more knowledge in order to qualify for a different job that has better pay. This qualification might be in totally new realm of knowledge and skills, so the individual would have to have special training and schooling. The time span required to accomplish the schooling might take months, or even over a year or more.
The routine for the individual and the family will be disrupted as the individual attends classes in the evening. Soccer games, school plays, and family events, will all have to be set aside as the priority is the classes and studying required for the new position.
As time wears on and the classes begin, the family begins to take ownership in the whole process together and a deeper bonding occurs because the personal development of the individual has become a family project. Then once the schooling is completed, and the person receives the promotion, everyone feels that they have played a part.
This is an example of how others can buy into a person’s voyage into a personal improvement plan. Personal improvement can be achieved in many areas, which would fit the definition. It could be a hobby such as wanting to learn and set up a ham radio area, or learn how to quilt. It might involve starting a business on the side to add to the family income. It could involve the developing of personal skills that could be motivational in nature. Check out this Post The Art Of Personal Development in 7 Steps
The point is that personal development always requires planning and effort in order to achieve a goal or objective. If it is a skill or a block of knowledge, time and effort will have to be applied in order to make progress.
The most effective way for any self improvement program to get off the ground and be achieved is to write down a specific goal that is desired to be obtained, and then share it with someone, such as a spouse or a friend. It is also a good idea to set a deadline. Then determine what it will take to accomplish the objective. Break that down into manageable steps. If possible, set up a schedule in order to organize priorities, then get to work.
As is readily evident, this exactly the opposite of what most people do. They wish or hope some sort of good fortune will come their way, not realizing that the key to their dreams is right in front of them if they would only take action.
3. How to Overcome a Panic Attack With the ‘AWARE’ Method
All of us experience anxiety from time to time but this is most severe by far when it evolves into a full blown anxiety attack of panic attack. This is something that most of us will experience at some time in our lives and that can ultimately become crippling as you worry that heading out into public spaces could result in fainting, or that falling asleep could trigger an attack.
Fortunately, there are ways to treat panic attacks and with the right approach, these methods can be highly effective at getting the problem under control and even preventing them altogether. One such option is to use the ‘AWARE’ strategy.
What is AWARE?
AWARE is an acronym that stands for:
Acknowledge and Accept
Wait and watch
Actions to make yourself comfortable
The key to this is essentially to accept that the attack is happening and not to try and ‘fight it’. Instead, you simply acknowledge it and then ‘watch’ it as you go about your business as usual. The very best way to fight a panic attack? To continue acting as though it’s not happening.
Why Ignore a Panic Attack
When you first notice a panic attack begin, you will find that the symptoms can be somewhat similar to what you imagine a heart attack to be like. As you may expect, this in itself can be a highly distressing prospect and actually creates much more anxiety. Other people are actually afraid of anxiety attacks themselves because they dislike the experience so much.
Thus it’s common to start worrying about the panic attack itself as well as whatever triggered it. It’s this subsequent panic that can lead to escalation and ultimately result in the individual passing out of collapsing.
And this in turn is why it’s so important not to try and ‘combat’ the effects of a panic attack through sheer will. Instead, by ignoring the panic attack, by recognizing it for what it is and by being comfortable and allowing it to run its course you can actually find that it goes away much more quickly. What’s more, is that once you lose the fear of the symptoms, it will eventually stop happening altogether.
Of course it is still important to try and remove yourself from any potential danger – which may mean pulling over if you are driving or removing yourself from a public space.
4. Why Stress Isn’t Always a Bad Thing
If you’re trying to breathe and stay calm in more stressful situations and generally remain cooler under pressure, then you’ll often be approaching the idea of stress as something ‘bad’ that you need to ‘fix’ or address.
Actually though, this is the wrong way to think about stress and it’s even responsible for some of the issues associated with it. The perception is that stress makes us less confident, less able to make decisions and generally weaker.
But the reality couldn’t be further from that. In fact, stress actually makes us much stronger and also improves our performance in various other ways too.
How Stress Makes You Stronger
When you’re stressed, it triggers your body to release neurotransmitters and hormones which include adrenaline, dopamine, norepinephrine and serotonin. Together, these contribute to pain relief, an increased heart rate, dilation of the blood vessels, increased blood viscosity and tension in the muscles. Blood and oxygen are directed away from the digestive system and immune system and instead they’re directed to your muscles and brain. This makes you faster and stronger and therefore better able to escape danger or confront it head on.
What’s more is that it improves your focus and alertness and improves your ability to act quickly and respond to threats. If you’re in a fight then, or an athletic contest – stress can actually help you to perform better and achieve more.
How Stress Motivates Us
At the same time, stress has the positive effect of motivating us. An example of this might be when we’re studying, at which point it’s often stress that makes us revise more or double check our work. The same goes for interviews and any other scenario where the outcome relies on us putting in work. This type of positive motivating stress is called ‘eustress’ and people tend to be more successful if they experience this to a good degree.
The key then is not to completely eradicate stress but rather to control it. By being able to dictate when you become stressed and how much stress you experience, you can thereby improve your ability to stay while at the same time tapping into the heightened strength, speed and intelligence that comes from a stress response.
Next time you find yourself feeling stress, don’t try to fight it (which will only make you more stressed ironically) but instead lean into it and channel it!
5. A Basic Introduction to CBT
If you’re looking for a way to stay calm in a tense situation, for a way to be focussed when all you want to do is relax or a way to control your anger – then CBT is something you should definitely consider.
CBT stands for ‘Cognitive Behavioral Therapy’ and is essentially a set of tools used for psychotherapeutic interventions when treating anxiety disorders and other psychological conditions. This also happens to be the preferred method of therapy among most health institutions today.
The best bit? As well as being highly effective and proven in countless studies, CBT is also very simple to teach and can even be explained ‘remotely’. Here we will take a look at what CBT entails, why it’s so powerful and why it’s very much worth learning.
How CBT Works
CBT is essentially the natural evolution from behaviorism. Behaviorism is a school of psychology that views all of our behaviors and beliefs as being learned responses that have been trained via conditioning. Behaviors that have been rewarded become reinforced and we perform them more often. Behaviors that have been punished become less common.
CBT takes this principle and adds an additional cognitive element – showing that we can actually reinforce a behaviour through the way we think. If we have anxious thoughts about an action for instance, then we can find ourselves actually enforcing that association to the point of even developing a phobia. We don’t actually have to experience anything bad – our belief and predictions alone are enough to create the association!
The same can also work in reverse though and if you logically break down your fears, explain to yourself why you shouldn’t be afraid of them then eventually you can completely remove those phobias.
So how might this work?
A good example is a social phobia, which can be created through the maladaptive belief that you’re going to embarrass yourself, that you’re going to faint or that perhaps you’re in some kind of danger. It is your job then to remove this association through CBT using techniques such as ‘thought challenge’. Thought challenging involves assessing just how realistic a fear is in a logical way and often you’ll be able to disprove your own fears to yourself.
You can then formulate these new thoughts as positive affirmations and actually talk yourself up before big events. Eventually, this can be enough to complete remove the phobia or anxiety – and it’s something that anyone can practice alone at home!
6. Breathing Exercises and Other Techniques to Remain Calm
If you’re looking to improve your ability to stay calm and collected under pressure, then there are numerous different techniques you can use. One of the most potent is to learn to control your breathing, which can immediately help you to feel calmer and avoid being pushed over into the stress response.
In this post, we’ll be looking at some breathing techniques you can employ to stay calm, as well as looking at some other techniques you can use.
Equal breathing is a technique from yoga, which essentially requires you to breathe in and out through your nose. While doing this, you maintain your breath for an equal amount of time on the in-wards and out-wards breaths. So you might breathe out for 4 seconds and then breathe in for four seconds.
This helps you to empty your lungs and fill them with fresh oxygen. What’s more, the slow and deep breathing will allow you to trigger your ‘rest and digest’ state which is similar but slightly different to the ‘fight or flight’ state and is controlled by the parasympathetic nervous system. This is a great way to stave off a anxiety response.
Breathing From the Stomach
Another breathing technique to try is simply to breathe from the stomach as we are naturally designed to do. If you try breathing right now and note whether your stomach or chest moves first, you may well find that you breathe by leading with your chest. This limits the amount of oxygen you can take in with each breath and that can increase stress.
Instead, breathe by first allowing your abdomen to expand. Use your transverse abdominis and expand your abdominal cavity. This will allow your diaphragm to drop into that space, opening up your lungs. You can then follow by expanding your chest and you’ll have more space in total to take in more oxygen.
Power positions are positions that have been shown by research to trigger the production of testosterone and other positive, stress-fighting hormones. One is the ‘victory pose’. If you simply stand with your arms above you in a ‘V’ shape, as though you had just won a competition, this will increase your production of testosterone, helping you to feel more confident and more driven. Of course it’s best to do this somewhere private before the event you’re nervous about! Hey, just hold on and…(blue word below)
How Anxiolytics Work (And Whether You Should Take Them)
If you’re someone who struggles with anxiety, whether you regularly find yourself having panic attacks or you simply find yourself feeling stressed from time to time, then you may have been recommended anxiolytics by your doctor. These are medications designed expressly for treating anxiety and they work in a number of ways to help combat both the psychological and physiological symptoms associated with it.
But how do they work? And should you take them?
All anxiolytics work by changing the release of neurotransmitters and hormones that are associated with stress or anxiety. Stress is essentially caused by the ‘fight or flight’ response, which is our body’s chemical response to danger. When we think we’re under some kind of threat, we release adrenaline, norepinephrine, dopamine, cortisol and more and this leads to an increase in our heartrate, dilation of the pupils, dilation of the blood vessels and even increased blood viscosity. The muscles become stronger and we become more alert but the immune system and digestion are suppressed until we become safer.
Most anxiolytics work by increasing the amount of a substance called ‘GABA’ or gamma aminobutyric acid. This is an ‘inhibitory’ neurotransmitter, meaning that its purpose is to suppress activity in the brain and communication between brain cells. When it does this, it leaves us feeling less alert and less anxious which in turn causes those anxiety-related neurotransmitters to subside. Essentially it works by sedating us slightly.
Other anti-anxiety medication works by increasing serotonin. Serotonin is the ‘feel good’ neurotransmitter and when there’s lots of it in the brain, we feel happy and cheerful. Increasing this can therefore reduce feelings of anxiety and dread.
The problem is that both these methods can lead to unwanted side effects as well as addiction. When you increase or decrease specific neurotransmitters, the brain responds by reducing its natural production of those chemicals, or by reducing its ability to respond to them (by removing ‘receptors’). Thus you can develop to the point where you need stronger doses of the medication to get the same results. Likewise, you can find yourself feeling even worse when you’re not using the medication. This is called ‘tolerance and dependence’.
Furthermore, using medication like this does not address the root cause of the problems – the thought processes that lead to that chemical change. While anxiolytics might be useful in the short term for preventing the on-set of an attack, it’s important to use other methods in the long term to solve the problem.
How to Become Socially Fearless With Hypothesis Testing
Hypothesis testing is a concept taken from cognitive behavioural therapy and that involves testing a negative ‘hypothesis’ in order to disprove your fears and help you to overcome an illogical anxiety. This is a technique that you can use to absolutely smash through limiting fears and it can be perfectly targeted towards destroying social anxiety.
How it Works
When you’re afraid of something or something causes anxiety, then normally this is linked to some kind of belief about what will happen. We are not afraid of heights – we are afraid of falling. Likewise, we are anxious in social situations because we think we might stutter, we might get shouted at, or we might make a fool of ourselves. This is the ‘hypothesis’.
Hypothesis testing then involves proving how unlikely this is to yourself. In the case of a social phobia, you can do this by simply facing your worst case scenario to see what actually happens.
Putting it Into Practice
Afraid you’ll make a fool of yourself in public and get laughed at? The reality is that most people are kind and understanding. If you actually do stutter or make a mistake people will generally turn a blind eye and be compassionate. You probably know this already on a conscious level, so all that’s left to do is to prove it to yourself so that you believe it on every level. This is where hypothesis testing comes into play and to do tis you’re going to actually make a fool of yourself on purpose.
So find a shop where you don’t visit regularly, go up to the till and then purposefully stutter and act shy and confused. Chances are you’ll be absolutely terrified while doing this but if you can get through it, you’ll find that in 99% of cases, the assistant simply overlooks your struggles and is perfectly polite.
And once you’ve done that, you can do it again and again and you’re likely to find the exact same thing happening each time.
Of course you might have to build up to this if you’re too scared to begin with. Start by occasionally letting yourself stutter in conversation with friends and then in public. Perhaps try speaking to more strangers over time and generally you can gradually teach yourself that there are much worse things than not sounding perfectly eloquent all the time! People will go easy on you – so make sure you go easy on yourself too.
7. How to Speak With Confidence When You’re Really Nervous
When dealing with anxiety and stress, one question you could ask yourself is ‘why does it matter’? Why does it really matter if people can tell that you’re anxious? Does it really matter if you’re understandably nervous during a big presentation or event?
The answer is probably not but the reason it impacts us is that it undermines our social standing. When you sound anxious or nervous, it suggests that you don’t have confidence in what you’re saying. In turn, this makes other people less likely to trust you and it makes them less likely to think of you as a good leader, as a good employee, or as someone they’d like to date. If someone is nervous around you, it suggests that they perceive you as their superior.
So you don’t necessarily need to be able to completely remove nerves – you just need to sound as though you don’t have any! Here are some ways to do that…
When you speak more slowly, you instantly sound more eloquent, more confident and more intelligent. We tend to speed up the rate of our speech when we’re nervous, whereas taking our time shows that we’re confident that we’re able to hold other people’s attention.
What’s more, is that slowing down will instantly reduce the amount of stuttering and utterances such as ‘um’ and ‘err’. Slowing down also makes your voice sound deeper and in general, this is a far more effective way to create a commanding presence.
One of the key ways to improve your perceived charisma is to gesticulate more. When you speak with your body, it makes you more animated and it causes you to take up more space. This on its own is enough to make you more interesting to listen to and to observe and it’s enough to make you a more effective orator.
What’s more though, is that gesticulations also show that your bodylanguage is congruent with the content of what you’re saying. In short, you appear to really believe what you’re saying strongly and this makes you more engaging and it makes you appear more confident.
Hold Eye Contact
Using eye contact is a great way to hold attention and demonstrate confidence. Of course you mustn’t over do this but if you start your discussion while holding eye contact for a short time, you’ll be able to get your audience’s attention and keep it there.
How to Remove the Danger and Date Anyone
If you’re looking for ways to combat anxiety and stress and to stay calmer in dangerous situations, then perhaps you are someone who struggles with anxiety and you have found that it is preventing you from getting everything you want out of life. If you find yourself regularly transfixed in fear and unable to stay calm and collected, then there’s a good chance that it will have made it hard for you to take on leadership roles, it may have prevented you from approaching women or men in a dating context and it might even have limited your career progression.
With that in mind, here’s one strategy you can use to overcome the problem. And we’re going to apply this to the context of dating.
Removing the Danger
The idea is to look at whatever it is that you’re actually afraid of and then to remove the danger of that happening before you proceed. So if you’re afraid of approaching someone in a bar, ask yourself what about that it is that you find scary.
In all likelihood, you’ll discover that the real fear is about:
• Getting rejected
• Being laughed at
• Making a fool of yourself
So your objective is now to remove those dangers. How can you do that?
One way would be to carefully select the people you approach and to make sure they’re interested in you before you go up to chat them. How might you do that? One example is to try smiling at them from across the bar before you approach.
While hanging out with friends, scan the room for people you’re interested in and then flash a smile to the ones that you would like to get to know. If they look away, then you haven’t lost face and no one even needs to know about what just happened. But if they smile back, then this can be taken as a promising sign that they’re probably interested – and you can then approach with a lot more confidence.
Still nervous? Then how about approaching as a group of friends as though you just want to chat and have fun with them as a group. This way you still aren’t necessarily going over to ask anyone out and you can speak in a much safer environment while you get indications that they’re interested in you.
There are many other scenarios where you can remove the danger. Come up with the best strategy and contingency plans and you can remove the elements that are causing your anxiety!
How to Tap Into Flow States for Flawless Performance Under Pressure
A flow state is a near-mythical psychological state that makes us calm, alert and highly able to react and respond to what’s going on around us.
Flow states are the mental states we go into when we’re hurtling down the side of a snowy mountain on a snowboard and they’re the state we enter when we’re able to quickly respond to a falling object and thereby catch it in the nick of time. Flow states also give us the ability to stay fixated on work without distraction, or to lose ourselves in conversation to the extent that we don’t notice the passage of time. Flow states are sometimes referred to as being ‘in the zone’ and chances are that most of us have experienced them at some time or other.
In fact, it is suggested that most athletic records were broken by athletes that had unintentionally tapped into flow states. And it is suggested that flow states might be the key to many major breakthroughs in science and business.
What’s Happening in the Brain?
So what’s happening in the brain during these flow states? In reality, flow states are dictated by the production of numerous neurotransmitters and hormones that bear close resemblance to those produced during stress or the ‘fight or flight’ response. These include:
• Adrenaline (epinephrine)
• Noreadrenaline (norepinephrine)
However, it is likely that the brain also produces more serotonin than it would during fight or flight and there are also large quantities of anandamide – which is the ‘bliss’ hormone that is associated with marijuana use.
This combination of neurotransmitters is also combined with a brain state called ‘temporo-hypofrontality’. This means that activity in the prefrontal cortex is temporarily subdued, essentially allowing the brain to act without the critical ‘inner voice’ or second guessing. This is what enhances reactions and creates the sense of time almost slowing down. Meanwhile, anandamide increases creative problem solving, while the serotonin and dopamine enhances the senses, reflexes and more.
How to Trigger Flow States Instead of Anxiety
Essentially, the chemical makeup of a flow state is similar to stress but combined with bliss/the feel good hormone. In other words, we kick into a state of heightened awareness when we think something is highly important or possibly even dangerous. The difference though is that we aren’t afraid at this point and instead we enjoy it leading to the sense of elation.
So next time you feel stressed, try to view it as an enjoyable challenge and you may just be able to tap into your full potential!
8. Why Does it Matter?
Cognitive behavioral therapy teaches us to break down our fears into their underlying beliefs. We are afraid of X because we think Y might happen. Often once we express our fears in these terms, we find that actually our fears are unfounded and very unlikely to come to fruition.
But there’s another way we can challenge our limiting beliefs and get some more perspective and that’s to ask the simple question ‘why does it matter?’.
Why Does it Matter?
A lot of us are anxious about certain things happening but actually, if we keep asking why it matters, we’ll reveal to ourselves that the worst case scenario actually isn’t that bad at all.
Of course this doesn’t work if you’re trying to overcome a fear of heights, or a fear of snakes (why does it matter? Because I might die!) but it works for all manner of other things.
Examples of Asking Why
Let’s take the common social anxiety that almost everyone experiences to some degree. Unless you were the number 1 jock or prom queen at school, chances are you’ve grown up with some element of trepidation speaking to other people. You maybe ask what they’re thinking about you and what will happen if they don’t like you. Ironically, this is then what often causes you to make mistakes or to sound unconfident.
But now ask yourself why it matters. Why does it matter what a stranger thinks? Are you going to see them again? If not then it hardly matters what impression you make on them! Are they a friend? If so, then they’re probably not friends with you because of how good you are at speaking in public! Is it someone you fancy? In that case, they’re probably just as nervous and hearing a bit of stuttering is only likely to be endearing to them. If not, then they possibly aren’t the person for you anyway!
You can do the same thing with any number of other anxieties. Stressed about being in debt? Ask yourself why it matters. Worst case scenario your home might be repossessed. Not ideal, sure, but as long as you have a job you’ll be able to live in rented accommodation. Don’t have a job? Most of us know a parent we can stay with. Don’t have that? The council will look after you.
Again, not ideal but it’s certainly something you could survive. Once again, that worst case scenario actually isn’t that bad and you shouldn’t let it cripple you! With that being said, i created a valuable resource you can use to help you become your greatest version.