Attached: The New Science of Adult Attachment – Book Summary

The attachment style is a blueprint for how we survive/thrive in adult relationships, based on what we have learned about relationships and attachment being fully dependent on our caretakers. We know four different attachment styles, one healthy and three toxic ones. Your dominant attachment style tends to influence how you view intimacy and togetherness, how you deal with conflict, your attitude towards sex, ability to communicate your wishes and needs, and what kind of expectations you have towards your partner and the relationship. Your attachment style greatly defines how happy, fulfilled and successful you’ll be in relationships and in general. The main message of the book is that if you want to become independent, happy and fulfilled in life, your main job is to find the right person to depend on. Because if your partner is unable to meet your basic (attachment) needs, you experience a chronic sense of disquiet …

Mindset – The new psychology of success – Book summary

If you possess the fixed mindset, you are most concerned with how you’ll be judged; the growth mindset makes your primary concern how you can improve yourself. With the fixed mindset, you see the traits as fixed, and consequently success is about proving you’re smart or talented. The fixed mindset is all about validation. On the other hand, the growth mindset is more about stretching yourself to learn something new. With the growth mindset, your goal is to develop yourself and become the best version of yourself. People in a growth mindset always seek a challenge and, even more importantly, they thrive on it. Entering the world of two different mindsets, the most important question you have to ask yourself is the following: If you had to choose, what would your priority be – loads of success and validation or lots of challenges? With a summary of a book on …

Reading challenge – The best way to fall and stay in love with reading

There are three types of people in the world. People who seldom read a book in their lifetime, especially after the end of their formal education. People who have loved reading as long as they can remember. And then there are people who slowly grow fond of reading with time. I belong to this third group. I always loved playing with technology and hated books. Until I stumbled upon an interesting thought: “A good book is definitely the best bargain you’ll ever get in your life”. I love good bargains and a book is definitely the best one. In this blog post you will learn the process that will help you fall in love with reading, including with engaging yourself into a reading challenge.

Creative avoidance – when you get creative at blocking your own progress

I firmly believe that everyone can be creative. If nowhere else, you can easily witness creative behavior in every single person when the time comes to make up a good excuse for not taking action or to face irrational fears. With no exception, we can all get so creative when it’s time to prevent ourselves from getting out of the comfort zone. There’s even an expression for such behavior. It’s called creative avoidance. You basically find every possible way to stop yourself from taking action. The subconscious goal of creative avoidance is to protect yourself from danger. But ironically, many times you are not protecting yourself, but rather stopping yourself from progress, growth and new wins. Creative avoidance can be the tough goalkeeper preventing you from entering a bigger league. It doesn’t make sense to invest your creative potential at avoiding your progress.

The Milo of Croton story – Start small and never give up

Milo of Croton was an ancient warrior who decided to carry a newborn calf on his shoulders. Day by day, for more than four years, he carried an animal on his shoulders. While people were laughing at him, the small calf slowly grew into an adult ox and Milo got stronger and stronger along the way. Don't you think that was an awesome idea? Every day, when Milo woke up, he lifted the calf, put it on his shoulders and carried it around all day. After four years, Milo was lifting and carrying around an impressively big ox. By then, people stopped laughing a long time ago, when they saw Milo’s muscles grow. That's how Milo became very famous Olympic winner. Do you wonder what Milo did in the end, when the ox was fully grown? Well, I invite you to read his story.

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 …