Understanding schemas – Mental structures that support deep negative beliefs

You view the world through your schemas. Schemas are mental structures providing a framework for representing some aspect of the world. They not only help you organize the vast majority of information in a manageable way, they also provide lenses for interpreting reality. Schemas are cognitive structures for screening, coding, and evaluating every stimulus from the environment. You do use schemas to organize your current knowledge, but they also provide a framework for further understanding – predicting what will or should happen in the future. They influence your attention and absorption of knowledge. They also represent your core beliefs and values. Schemas are like lines of code that run in your brain, giving you instructions for how to interpret things, feel about different events, react and, in the end, also predict the future. They create feelings, thoughts and lead you to certain decisions and actions.

Cognitive reframing – it’s not about what happens to you, but how you frame it

All situations that happen to you in life have no inherent meaning. You are the one who signs a meaning, seeing a situation through a certain frame. With cognitive reframing, you can change the way you look at something and consequently change how you experience it. That kind of an approach enables you to implement the ancient wisdom that you can’t always control what happens to you, but you can certainly control how you react to different situations – no matter how tough your position might be. And that’s the ultimate power you always possess. If you want to change something, be it how you feel, how you do things or what you believe, the change always begins with you switching your thoughts and reframing how you see reality. Your thoughts about the situation that happened to you are always more important than the situation itself.

How to successfully deal with failure and turn it into a big win

No matter how big or small a failure is, failing sucks. Period. It’s true that you can learn much more from failure than from success, and it’s true that every successful person went through a series of failures before reaching the top, but still … winning is sweet, and failing sucks. The problem with failure is that if it’s not managed properly, it can do serious damage to your life or potential. A big improperly managed failure can get you financially or emotionally bankrupt, stuck in the comfort zone forever, or even cause you to quit when success is just around the corner. That’s why I decided to write a (short) manual on how to properly deal with failure. In this article, you will learn all the important things surrounding failure and how to turn it into a big win.

Switch – How to change things when change is hard – Book Summary

By nature, we all like status quo, certainty and control over every situation. But life has become extremely complex, fast-changing and uncertain. That means the only constant in our professional and personal lives is change. And change goes against our basic nature. The winners are people who learn to do hard things. Managing change is one of them, because it enables you to become flexible and adapt to any new situation. It enables you to grow and move forward. One of the best books that teaches people how to change things when change is hard is called Switch, written by Chip & Dan Heath. The book presents many interesting stories of how change was successfully implemented. It also offers a very precise and simple step-by-step formula for implementing change. That’s why I decided to write a summary of the book.

Calculating macronutrients: Your calorie, protein, carbs and fat targets (to lose weight or gain muscles)

Several years ago, in the supermarket where I most often buy groceries, I picked up some packaged food, looked at the nutrition facts label and said to myself: “I want to know exactly what these numbers mean”. I’m so happy I did that, because learning about macronutrients (proteins, carbs, fats) was some of the most valuable knowledge I ever acquired about dieting. So, I want to share with you, in a very structured and simple way, all the important basics of macronutrients that every single person should know. Among many other things, learning how to read nutrition fact labels and understanding macronutrients (macros, in short) will help you to: Easily calculate when you are in a caloric deficit or surplus, depending on whether you want to lose weight or for your muscles to grow, the percentage of proteins, carbs, fats and sugars that you intake and how to fine-tune your …