For me confidence means when you believe in yourself in one moment and you don’t doubt about yourself. When you aren’t afraid of speaking in front of many people or of your own opinions.

What Is Confidence

A lot of surveys showed that crossed hands make us feel more anxious. It’s a natural reflex when we feel in a danger and we want to save the most vulnerable place on our body

1. Body Language

If you try to be confident maybe negative self-talk doesn’t help. Believe me, you’re as good as everyone else and negative thinking doesn’t make sense and doesn’t help.

2. Negative Self-talk

For me the most important thing was to realize that I’m as good as everybody else and I manage to do things I always thought it’s impossible.

3. Realize

The last thing that helped me is to don’t think about I don’t believe me. I just told myself to believe and try it.

4. Don’t Think About It

“Before you diagnose yourself with depression and low self-esteem, please make sure you are not surrounded by idiots.”

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

mindfulness

Mindfulness

mentalhealth

Mental Health

How to improve confidence 

I stressed about everything and I always wanted everything to be at the right place all the time. But why? I was unhappy and it was completely pointless. Maybe sometimes you don’t do what you should but sometimes it’s ok. You didn’t clean your apartment? Once it doesn’t matter. It’s ok that nothing is perfect and the truth is that nothing can.

1. Stop Perfectionism

I always looked at social media and I thought that I’m not so successful and pretty. I love exercising and I was sad that I don’t have flat belly. I looked and someone and I told myself that she has prettier hair or clothes and I should go shopping. But why?? When I look back I feel so confused and happy I stoped doing that. It doesn’t make sense.You say you have not so beautiful clothes? You bought it and at the moment you liked it and were satisfied. I always tell myself that I like what I wear and I’m satisfied like this and I have beautiful clothes, too.

2. Don’t Compare Yourself

I'm sad that so many people struggle with how they look. You don’t have the “right” body type? Do you think that if you would you would be happy? The truth is no. I have the body type of hourglass but I was still unsatisfied. You don’t have to be perfect. I’m angry with myself that I wanted slimmer legs when my legs are here for me and I can walk.Another question: If you would have “perfect” body, what would happen? More people would talk with you? Or what would happen? The truth is that nobody would care and nobody cares.In my opinion is everybody pretty as he is and nobody can’t change it.

3. Body

I ate unhealthy food only when I did something really difficult and I thought I deserve it. But why? Everybody deserves it all the time only because they’re here and nobody should think about it like that. Eat it whenever you want- and don’t count it. You deserve soul foods but not counting.

4. Food

I stopped calling food unhealthy and healthy. Every food is food and it has some benefits. Healthy foods (I call it whole foods) are maybe good for your body, but unhealthy foods (soul foods) are good for your mood. Believe me- no food has all ingredients bad and everything has a benefit

5. Unhealthy And Healthy

I heard so many times that writing helps and I tried it and I’m so glad for it. I always feel more organized and it’s easier to decide when you see it written down.

6. Diary

I have never had troubles with sleep and I always slept for 8 hours, but this weekend I let me wake up myself- I didn’t have an alarm clock- and I was much more productive than with alarm clock. Because alarm clock can wake you up in the part of sleep that you feel more tired than before falling asleep. Some watches can wake you up in the right part of sleep but the best way is to wake up yourself. Believe me, you won’t have so many troubles with waking up.Of course sometimes it’s impossible (even for me like for a student).

7. Sleep

Even when I’m a student and studying is my favorite hobby I always force myself to study even when I don’t want to so I spent all holidays studying and not taking a rest. I always told myself that I don’t have to take care of me and it’s pointless. Please, don’t do the same mistake as me…

8. Self Care

I always thought about why it’s so important to take care of yourself. Now I still can’t tell you the reason. I just feel that that’s really important and it’s not wasting time. The reasons could be that you will just feel better. You will be more successful and you should be the most important person in your life❤️‍🩹

Importance Of Self Care

motivationandinspiration

Motivation & Inspiration

habits

Habits

How to be happier

Around two months ago I started to take care about myself- I started to do healthy habits like drinking 2 liters of water and I tried to be more confident. I troubled with perfectionism and I stressed about everything

My Experience

Healthy habits helped me so much! For example it helped me with sleep. Insted of 30 minutes I fall asleep in 2 minutes! Then I sleep much better than before and I feel better in the morning.

1. Sleep

There are days when I can’t stop smiling because of nothing. I just smile and I have good mood and always when I think why I’m so happy I can’t find anything out. Don’t forget: it’s not wrong when you’re sad. Of course it’s not. But it’s not ok when you are still sad.

2. Better Mood

Once I heard that when you’re happier you look better. You don’t look so sad and everyone can see it. Since I started to feel better I notice that more people speak with me themselves and I don’t have to start the conversation.

3. Better Relations

Earlier I wouldn’t speak so much at school. I was always angry with myself when I knew something and didn’t answer a question and then found out that it was right. I wouldn’t have such a good friends and I wouldn’t experience so many good things. I would never tell you that I love myself and I’m satisfied with me but now I would

4. Confidence

It was always so hard to concentrate. I always reproached myself that I couldn’t read a book without stoping. Do you ask why? I was so unsatisfied with me and so stressed about everything that I just couldn’t do anything.

5. Concentration

So what does it mean? That when you will start to take care of yourself you will feel much better and it’s worth it! In my next post we will find out what helped me to feel better.

The Result

You can't pour from an empty cup…

How can healthy habits and confidence change life

Rule 80/20 means 80% of what you eat is healthy and 20% is unhealthy.This rule is mainly about that you don’t have to count anything and you allow yourself to eat whatever you want.

What Is Rule 80/20?

Because as I already said in my previous post when you eat sometimes a little unhealthy it doesn’t do anything. You won’t die or take up 7 kilograms. And you will feel better. So you would eat around 80% healthy and 20% unhealthy and do you know, how much is it? Just a little. When you eat 20% unhealthy it’s so little that it won’t have any impact on you.

Why Is It Good?

The name is 80/20 but this is just average. It wants to show that the main part is healthy food but also unhealthy. It also depends on the amount, too. But stop counting calories or how much you eat. Why would you do that? When you want to lose weight (not because you want to be skinny but you need to lose weight) you can manage your goals in other ways than counting everything. Your life isn’t about numbers. Live your life.Btw: don’t count how many percent of unhealthy you eat. It can be once 40% a week and then 10%. Follow your feeling and mood.

Don’t Count It

The balanced lifestyle is the rule 80/20 I spoke about in the previous posts. You have to find what you like. Don’t compare yourself to others- it doesn’t make sense.I always counted how many times I ate unhealthy in a week, but it doesn’t make sense. Eat how much you want - but also take care if you don’t eat it not because you want but automatically.

What’s Balance

I follow this rule around 1 month and I think it’s great! I don’t think I will ever stop. I feel so well!I also notice that I don’t want to eat so much unhealthy food as earlier- because I don’t prohibit it.

My Opinion

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

Rule 80/20

Start with something easy. Stretching has many benefits for our body.<ol><li>prevents injury</li><li>improves posture</li><li>reduces stress</li><li>improves heart function </li><li>increases blood flow </li></ol>And it has much more effects.

1. Stretching

Except of the good feeling after workout it helps with:<ol><li>sleeping</li><li>brain protection</li><li>risk of cardiovascular disease</li><li>stress</li><li>cholesterol</li></ol>

Cardio

<ol><li>metabolism</li><li>heart health</li><li>reduces blood sugar</li><li>improves oxygen consumption</li><li>cardiovascular disease</li></ol>Interest: HIIT means High-Intensity Interval Training

3. HIIT

<ol><li>better sleep</li><li>confidence</li><li>brain function </li><li>stronger bones</li><li>lower risk of diabetes</li></ol>

4. Running

<ol><li>immune function </li><li>better mood</li><li>stress</li><li>diabetes</li><li>live longer</li></ol>

5. Walk

Someone eats before workout, someone after. If you search what’s the best way or ask someone, they always answer you in different way- and that’s right. It always depends on you and your body. Find the most comfortable way for you. When something works for others it doesn’t mean it works for you. Don’t forget every body is different.I prefer eating before workout (only small meals) and a fruit or protein bar after workout.

Eating Before and After Workout

I wrote I like protein bars but is it always healthy? It has a lot of protein in it but it has usually a lot of sugar and artificial sweeteners and more protein doesn’t mean better.But it doesn’t mean no protein- you can make high protein snacks like rice cakes with peanut butter and banana (my favorite) or some nature fruit and protein bars (not all of them are bad but without sweeteners it doesn’t taste well and nobody buys it). I love protein bars and I don’t stop eating them but I don’t eat them every day. If you don’t exaggerate it and there’s balance it’s ok. Enjoy your protein bar!

Protein Bars

The importance of the type of exercise

<ol>
<li>Counting calories is the best way to reach your goals</li>
<li>Home workouts are only for beginners</li>
<li>Low fat or fat-free products are healthier choices</li>
<li>Skipping meals help with weight loss</li>
<li>Only cardio reduces body fat</li>
</ol>

Myths That Need To Die

<ol><li>More sweat= better workout </li><li>You can only grow muscles with heavy weights</li><li>If you’re not sore you didn’t exercise enough</li><li>Only long exercises count</li><li>Everything you see on social media is right</li></ol>

Healthy diet is the diet, when you eat healthy food and soul food, too, and when you feel happy and satisfied.

Healthy Diet

10 Fitness Myths That Need to Die

We hear many healthy habits every day but not all of them are realistic, so I will tell you 5 realistic habits that will make you healthier.

Healthy Habits

<ul><li>Everybody heard that you should drink 2 liters for water and it's true. Water is very important for our body. But too much water is not good, too. </li><li>Don't drink just when you're thirsty- it's too late. When you're thirsty your body says that is dehydrated, so drink regurarly. </li><li>Drink more when you do exercise.</li><li>Drink mostly water, but you can also juice, tea, and whatever you want, but it doesn't mean no water.</li></ul>

1. Drink A Lot

<ul><li>I know that it's not nice but believe me that you will see some effects on your body. In the beggining it's not pleasant but then you will feel better.</li><li>Advice- use firstly warm water and then suddenly cold, you will use to it faster.</li></ul>

2. Cold Shower

<ul><li>I know it's boring to hear that every day but it really helps you and your body. Sometimes you just don't have time but five minutes are enough, too. Every minute counts.</li><li>It's also good to stretch after long sitting and do brakes every hour because you will prevent fatigue.</li></ul>

3. Move Daily

<ul><li>Eat four-five times a day and don't skip meals even when life is busy. Eating and your health is the most important and it's here whole life.</li></ul>

4. Eat Regularly and Don't Skip Meals

<ul><li>Sometimes you don't have time or you are in a party. That's ok. But try to sleep 7-8 hours a day when you can. You will feel better and I promise you that you will see positive effects if you sleep enough. </li><li>Of course when you spent a very difficult day you can sleep more, but 14 hours every day is too much because you would be dehydrated.</li></ul>

5. Sleep 7-8 Hours a Day

Realistic healthy habits

A lot pf people say that young people just watch social media and don't do anything. That they are lazy and still upset. Everybody should have his own opinion but I'll tell you mine.

Young People

What do I think? In my opinion teenagers aren't lazy. I think that they just do what older generation couldn't. They can say anything they want, they can travel anywhere they want. I think they just can do more things and they have more rights.

More Rights

Of course some lazy teenagers exist. Many lazy people existed sooner, too. In my opinion some older people say that world is becoming worse and worse but every generation says that. But not everybody thinks that, of course. But I think people are still the same.

Lazy Teenagers

I don't think so. They just don't have to show they need rights. Why would they show it? Rights exist so they don't have to ask for it. Of course some young people aren't glad for it enough but they didn't experience anything like the older generation.

Teenagers Aren't Glad Enough for Their Rights

In my opinion social media isn't a problem. People can communicate with others and show them what are they doing and how they feel. If someone uses social media not too much, it's ok. Sometimes they exaggerate it but not all of them. If they don't spend too much time whatching reels on Instagram or videos on YouTube, it's ok. If they use it too much, it's a problem.

Social Media- Problem of Teenagers?

I think it's very well that young people can do anything they want and makes them feel good. Everybody can do what he wants . I'm glad that young people don't have to experience the same as older ganerations.

philosophy

Philosophy

problemsolving

Problem Solving

artsandculture

Society, Arts & Culture

Young people

More and more people try to it healthy today but it's not very easy. Maybe unhealthy food is very tasty but it's not good for our body. Of course it depends on how much unhealthy food we eat too.

Eating healthy

The last time we can buy and eat anything we want. It's easy to buy fast food and chocolate in a shop but our body does not like it. Except some visible problems like overweight it can cause some illness too. At this time it's really important to know what we eat.

Why is important to know what we eat?

When people try to eat only healthy food they usually loose. Why? Because people are usually used to eat only unhealthy food and it's addictive. But there's another problem- healthy food is good for body but unhealthy food is good for soul.

The cause of problem with eating only healthy food

Life is too short. Why should we stop eating so bad meal when it is so tasty? My motivation to eat mostly healthy food is to have good feeling but I don't want to never eat something so tasty again. Why would I do that? When you eat something unhealthy it doesn't cause anything terrible to you but in large amount it does. So you can eat unhealthy, too. But you should care about your body not only soul.

Eating unhealthy food is ok- but a little

So it's ok to eat sometimes unhealthy. It can help you to feel better. But it's not ok to eat just sweets and chocolate. And it's important to exercise, too! But not to much. Always listen to your body and rest when you need to rest. It's ok. You must do what makes you feel good. And don't forget that there are two sides to every story- every food has some healthy and unhealthy ingredient.

Healthy or unhealthy?

If I could I would explain you that the most important is not only how you feel or only your body. You must care about both. My advices are about how to eat mostly healthy- firstly, eat that healthy food you like a lot. If you like strawberries and yoghurt, eat it. If you don't like bananas, don't eat it. Eat what you like and it helps to feel well. Secondly, when you have feeling you deserve something sweet, eat it. When you can't stop think about it, eat it. But don't exaggerate it. And third advice- do what you think is the best.