MAP Strategic Wealth Advisors

Six takeaways:

• Writer Julie Beck has conducted over 100 interviews on the topic of human friendship and has come away with these six keys to keeping friendships strong.
  1. Accumulation – The simplest and most obvious force that forms and sustains friendships is time spent together. Unsurprisingly, friendships in places where people spend a lot of time- school, work, etc.
  2. Attention – Strong friendships require diligence and open ears. Connection can come from anywhere and a friendship can arise when given the proper attentiveness!
  3. Intention – Attention only gets you so far without action. When opportunity arises, you have to put yourself out there, and that requires courage, vulnerability, and a willingness to let things be awkward. In the early stages of a friendship, some “courtship” may be necessary!
  4. Ritual – The effort of coordinating meetups (or even phone calls) can be one of the biggest barriers sustaining friends, so get something pre-coordinated planted permanently onto the schedule. These activities can be diverse: simple meals, book clubs, bike rides.
  5. Imagination – Friendships often take a backseat to family and work, and other life concerns. But they do not have to. You can take imaginative, creative action to guarantee the strength of friendships. Friends can travel together, work on creative projects together. Get creative and make it fun for both parties!
  6. Grace – Friendship is flexible, and bends to fit the shape our lives need it to. It can be elastic, stretching to allow long silences, but it can snap back into place when you least expect. You have to allow for these stretches and shifts in a friendship, and be generous with friends, to guarantee friendships stay strong long term. Forgive friends when they fall short and maintain an openhearted approach to new connections.

From Julie Beck at The Atlantic:
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Note: At the time of this posting The Atlantic offers five free article views per month.

Seven takeaways:

1. Disconnect from work: To ensure a good night’s sleep, cease work-related activities at least 30 minutes before bedtime, including checking emails and dwelling on work issues. This forced disconnection helps reduce stress and allows for a clearer mind.
2. Unplug completely: Avoid all screen time before bed as the blue light from devices can disrupt the production of melatonin, a hormone essential for sleep regulation. This not only improves sleep quality but also reduces the risk of health issues like vision problems, cancer, and depression.
3. Reflect: Get in the habit of reflecting on your day. Identify three things you are grateful for. For some, the practice of maintaining a ‘gratitude journal’ can help stay motivated and keep them out of spiraling negativity and self-doubt.
4. Decompress: Meditate, or intentionally decompress, before bed. It slows the heart rate, and makes you feel more present. A quieted mind sleeps much more peacefully.
5. Plan out your sleep: Prioritize getting enough sleep by maintaining a consistent bedtime each evening. Plan your wake-up time and create reminders to get ready for bed to ensure a healthy sleep cycle– you can even set an alarm for going to bed.
6. Make a to-do list: As noted in bullet three in the article above, creating a list of tasks for the following day before going to bed can make you feel organized and in control. The practice clears the mind and helps prevent these thoughts from disturbing your sleep.
7. Give up the nightcap and fattening snacks: Avoid alcohol and heavy snacks before bedtime as they can disrupt the quality of your sleep. While alcohol may induce sleep, it keeps you in the lighter stages of sleep, preventing deeper, more restorative sleep.

By Jacquelyn Smith and Rachel Gillett for Inc.
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Five takeaways:

1. Wake up at YOUR right time: Productivity can be achieved regardless of being an early bird or a night owl. It’s important to align your waking time with your body’s natural rhythm, rather than forcing yourself to be part of the early bird club if it doesn’t fit your sleep pattern. Experiment with this a bit to find yours and consider switching up your pattern: an academic study found that waking up just an hour earlier was associated with a 23% decrease in depression rates.
2. Prepare the night before: Preparing for the next day the night before can help conserve decision-making energy and boost morning productivity. Activities such as laying out your clothes, packing lunch, or making a to-do list, which is a habit of former American Express CEO Kenneth Chenault, can help achieve a smooth start to the day.
3. Focus on what matters: Successful people often start their day focusing on big picture goals, gratitude, and planning. This can take the form of meditation, journaling, reading, or a quiet walk, as well as clearly identifying your primary goals for the day.
4. Move around and hydrate: Many successful people incorporate physical movement into their morning routine, whether it be jogging, power walking, or a personal workout session. Hydrating, such as drinking a liter of water in the morning, is also a crucial part of starting the day right.
5. “Eat the frog” first thing in the morning: The frog in this analogy, coined originally by Mark Twain, is the most daunting task you face that day. Tackling it first thing in the morning can give a sense of accomplishment and make the rest of the day seem easier. That said, depending on personal preferences and work style, one can also start with smaller tasks– or “tadpoles” – to build a bit of momentum.

By Brit Joiner for Trello
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Five takeaways:

1. The author’s decades of experience in holistic medicine, as well her learned wisdom as a 102-year-old, have shown her that the happiest and healthiest people are those who are able to let go of things or experiences that no longer serve them- who do not ruminate over things they cannot control or the perceptions of others.
2. The writer is empowered by knowing that whenever she notices a burdensome thought or unwelcome interaction making itself present in her life, she gets to choose whether to let it bother her. Remember your own power to control and repel negativity.
3. Developing the ability to repel negativity creates the mental space necessary to engage deeply, create, and think openly.
4. Physically let go of worry: The writer of the article has found it helpful to actually perform a physical ritual when filled with worry. First, identify the worrisome thought. Then visualize it as a small object and hold that small object in your hand. Look at it and squeeze it into nothingness.
5. The article emphasizes appreciating the flow of life and acknowledging that sometimes it’s necessary to let go. By releasing stuckness and regret– by forgiving oneself, you embrace the happiness and fulfillment that comes with an unburdened mind.

By Dr. Gladys McGarey for CNBC
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