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Thomas Edison's productivity was boosted by napping. Napoleon Bonaparte would nap anywhere he could because he was so busy he didn't know when the next opportunity to rest would present itself. Leonardo Da Vinci took a 15-minute naps every 4 hours and slept less at night. On top of 10 hours of sleep a night, Albert Einstein claimed small naps boosted his brain power. Aristotle believed napping was necessary for genius. What we want to do is not only learn how to deal with just one task at a time, we also want to develop our sense of self-esteem. It's for this reason that after we've completed our first task, we continue using that same list for the rest of that day. Barry's a sentimental fellow and he often holds onto things that catch his eye in some way; but sometimes, even if he doesn't have a real need for those items, he still has a difficult time throwing them out. Let's imagine for a moment that a bill Barry recently paid included a promotional coupon, but the coupon was only good at a store that holds no appeal to him. After paying the bill and discarding the rest of the paperwork provided with it, Barry decided to retain the coupon, if only because he wants to look it over one last time before tossing it in the trash. list" now looks like this: Much like other treatment programs that are widely available, IPT isn't necessarily suitable for all people who experience depression. Still, it can be highly beneficial in helping them deal with relationship issues and learn to cope better with their mood problems. Many people suffering from depression or other mood disorders find group therapy to be extremely valuable in helping them come to terms with their symptoms. Listening to other people share their own stories can help patients in the group feel less isolated. Also, people in the group can develop deep emotional bonds with other group members and help overcome their own issues in the course of treatment. Still, group therapy isn't for everybody and should be used as part of a broader treatment process along with individual counseling sessions. Any potential group therapy patient needs to be carefully screened to ensure that they benefit from being in a group with other patients. Some patients may not have be comfortable sharing their lives with other group members or may have poor social skills that might lead to them becoming disruptive. Also, socially anxious patients may decide to stay silent without ever participating. Group therapy patients need to be properly motivated to be part of a treatment group and show proper empathy for what other group members are sharing about their own lives.

Most importantly, they need to respect their fellow group members and respect their right to privacy by keeping all information they may learn in the group strictly confidential. I have often been told that I am a beautiful woman. As a body builder, I have cultivated a shape that makes people amazed and, sometimes, envious. I take pride in my looks and work hard to make the most of my God-given attributes. And it is always fun when people try to guess my age. I've never once had someone hit the right number. But what I know completely is that beauty truly is only skin-deep. Deep beauty comes from a heart, soul, mind, and body that are joyous, grateful, and generous. It comes from truly enjoying life on a cellular level. It comes from working hard to be the absolute best you can be and then sharing that experience with others. It is about knowing your inner worth. We all have deep beauty and we intuitively recognize people who have tapped into their inner worth to find happiness. We are drawn to them not only because of what is on the outside but also from the glow that seems to originate inside. There is a wisdom, peace, and charisma that shine forth from people who have accessed their deep beauty. We might see this beauty in a ninety-year-old great-grandmother or an eight-year-old child. Tapping into this deep beauty is essential. And the beauty of it is that it is attainable by all of us. You are what you think. And what you think, you are. It's important to know, though, that neither negative thinking nor positive thinking is more real or true than the other.

Either way of thinking could be real or true. But what does make one way of thinking more real is the one you choose to think and believe. As Shakespeare said, For there is nothing either good or bad, but thinking makes it so.' Your thoughts can be understood as yourself-talk' or your `inner voice'. Your self-talk provides you with a running commentary rather like the constant text at the bottom of a 24-hour news channel. This self-talk directs your thinking and shapes your beliefs, expectations and actions. Self-talk has a way of creating its own reality. Telling yourself you can do something can help it happen. Telling yourself you can't do something can make it more likely to be true. And because your brain speaks with your own voice, whatever it says, it feels real and it feels true. To a greater or lesser extent, we simply accept particular beliefs and ways of thinking. That's all well and good if those thoughts are helpful and constructive. It's not so good if those ways of thinking are negative and produce thoughts and feelings that are unhelpful and self-defeating. The heightened awareness you experience while learning something new, never turn it off. Ever. Keep it on. Keep the antennas up. Keep the radar on. Keep it scanning. Keep it collecting data. Never stop learning.

Instead of asking, Why do I need to know that?, just absorb it and say, That will be useful one day. Constant learning is important because you never know when you'll need that information. It's better for it to be there than to reach for it and it's not there. When you don't have time to think and the situation demands an automatic reaction, you'll need to pull from what you already have - not what you can think of, find, or create. Learning shouldn't be scheduled. It shouldn't only happen during school. It shouldn't only happen when reading a book or watching a video. It should be constant. You should be learning from your thoughts, actions, behavior, habits, and results. You should be teaching yourself as you reflect on your actions and experiences and analyze how those situations helped or did damage. You should constantly ask yourself, What can I learn from that? and What did I learn today? Spend time figuring out every little thing happening within and around you so you can turn it into knowledge, wisdom, and experience. If you don't learn from it, it's not wisdom and experience - it's just wasted time. Most of the stuff you're learning in this book is stuff I've figured out and taught myself! Constantly learn throughout the day. Be observant, ask questions, study results, and watch people. You can never learn and know everything. Devour knowledge and information. Stop wasting time reading books and watching shows that were made up.

There's so much to learn about the world, stop wasting time in fantasy. Learn about people. Listen to their lessons. Take notes and review them. Always be the student. Use their mistakes and wisdom as a shortcut to get to where you want to be. So, while the instruction "Look over the coupon and then put it in the trash can" probably wouldn't be a line found in a play by William Shakespeare, it works fine for us because its message is clear, its instruction is "do"-able, and it isn't vague. Barry then follows his instruction with action: he satisfies his curiosity by looking over the coupon for one last time and then he places it in the trash can. He then completes his task by drawing a light line through the instruction, making his notebook look like this: In a certain sense, Barry has accomplished more than simply reviewing that coupon, because the reason he held onto it in the first place was because he promised to give himself a chance to look it over before tossing it away. In other words, Barry made a promise to himself to do something, and now that he has, he's honored the first Golden Rule of Overcoming Procrastination, "Always keep the promises that you make with yourself." Lastly, as mentioned earlier, Barry sometimes finds it difficult to discard certain items because to Barry, once it goes out in the trash, it's forever gone. list, that coupon he just put in the trash will, in a sense, always be preserved, which made Barry feel more at ease when he parted with it. Along with mood-disordered clients who share their stories as part of the group, group therapy sessions can also include sessions looking at different coping strategies such as relaxation training, social skills development, self-confidence building, anger management, and mindfulness training. Though some participants may not feel that this material is immediately helpful to them, the skills they develop in these sessions can be essential in helping them move on with their recovery. Unfortunately, some group members may feel a need to "compete" with the other patients in the group either through acting as if their problems are more important or else by trying to dominate the group and not giving other patients a chance to contribute. Ideally, the ground rules for participation in the group will be laid down at the beginning, and patients may begin with individual counseling until the therapist decides that they are ready. For people dealing with depression, there is another issue that needs to be considered. Group members who are feeling suicidal or who have attempted suicide in that past may provide potentially gruesome details, even if they aren't trying to shock the other people in the group. Hearing many of these details can be deeply disturbing for depressed people who are dealing with similar suicidal ideas. This is why therapists first need to work with their patients on an individual basis to ensure they are ready to cope with the intensity that can often occur in group therapy sessions. By attending group therapy sessions on a regular basis, participants can develop a sense of hope at seeing how others have succeeded in overcoming problems very similar to what they are going through.