Then ask them to think negative thoughts about themselves: I'm weak. <a href=''>I'm</a> not as clever as other people. <a href=''>I'm</a> hopeless. <a href=''>I'm</a> pathetic, I'm not good at anything. <a href=''>I</a> can't do this.' Ask the person to continue thinking the negative things. <a href=''>Tell</a> them you are going to stand behind them and attempt to pull their dominant arm down to their side. <a href=''>Ask</a> them to resist you pulling their arm down. <a href=''>You</a> can play on your phone, take calls, text, check email, take a break, play games, take a nap, and anything else you want to do - on your own time. <a href=''>Don't</a> do it on your schedule. <a href=''>Do</a> it before work, after work, or during breaks. <a href=''>When</a> you allow distractions and interruptions to happen during your schedule, the time requiring you to be overly-focused, you get slowed down. <a href=''>You</a> get moved in the wrong direction. <a href=''>They</a> get in the way of what you're supposed to be doing. <a href=''>Allowing</a> interruptions and distractions is making them just as, or even more, important than the goals on your schedule. <a href=''>It's</a> making them more important than what they should be. <a href=''>Your</a> schedule is king. <a href=''>The</a> things on your schedule are there because you're saying they're important. <a href=''>You</a> put them there because they push you forward and make life better. <a href=''>They</a> move you in the right direction. <a href=''>Allowing</a> distractions and interruptions is disrespecting your schedule. <br /><br /><a href=''>Studies</a> show it takes 25 to 40 minutes to get back on track after you get distracted and lose focus. <a href=''>That's</a> 25 to 40 minutes of productivity lost. <a href=''>If</a> you get distracted once an hour in an 8-hour workday, you're only getting 3 to 4 hours of work done. <a href=''>The</a> rest of the time is used in getting yourself refocused. <a href=''>If</a> you work full-time weeks, that's 15 to 20 hours of productivity lost. <a href=''>Each</a> month, 80 hours. <a href=''>In</a> a year, 720 hours! <a href=''>When</a> your mind is in the zone and you're focused and making things happen, keep your blinders on. <a href=''>It's</a> tiring having to get back to where you were over and over. <a href=''>Turn</a> off or silence your phone, silence computer sounds, wear earplugs, tell people you're busy, and get it done. <a href=''>So</a> in this particular situation, the words "Put DVD away" work just fine for Barry, because there's nothing confusing about the task or about the instruction for how to go about completing it. <a href=''>As</a> stated earlier, after we've written down the task, we immediately take action on that task alone. <a href=''>Do</a> not allow yourself to indulge in any distraction. <a href=''>In</a> other words: If the telephone rings, allow the call to go to voicemail. <a href=''>If</a> you suddenly remember that a television program you wanted to watch is on, let it go for just a few moments, because you're training yourself to focus on just one task. <a href=''>Even</a> if the thought of something else that you've put off unexpectedly enters your conscious mind, ignore it for now, and continue with your task until its completion. <a href=''>list,</a> Barry goes over to the coffee table, takes the DVD, and places it back on the shelf where it belongs. <a href=''>list</a> and draws a light line through the task to complete it. <a href=''>In</a> the weekly sessions that follow, participants also learn about attachment theory and how it may be used to understand how relationship problems first develop and why the difficulties they may be experiencing keep occurring. <a href=''>They</a> also learn about positive and negative communication strategies that can help or hinder the forming of new relationships or maintaining existing ones. <br /><br /><a href=''>During</a> the course of these treatment sessions, participants are encouraged to examine past and present relationships to identify what may have led to problems forming. <a href=''>This</a> includes looking at specific interpersonal situations that may have been especially distressing and exploring how they responded to those situations as well as possible alternatives that might have worked better. <a href=''>One</a> important feature of IPT treatment sessions is the assigning of "homework" that participants can do on their own. <a href=''>These</a> homework assignments help clarify the different skills learned in the treatment programs and allow for additional practice at home. <a href=''>During</a> the final two or three sessions, the therapist reviews what has been learned and allows the participant to provide feedback about the treatment and the kind of issues that may need to be addressed in future. <a href=''>As</a> with CBT, people who have successfully completed IPT treatment may follow up with maintenance sessions that allow them to review the material presented and practice the skills they have been taught. <a href=''>Numerous</a> research studies have already demonstrated the value of IPT in the treatment of depression and other mood disorders. <a href=''>Though</a> originally developed for adults with depression, specialized IPT programs have also been developed for adolescents and preadolescents that focus on relationship problems experienced at a younger age. <a href=''>Self-care</a> is simply caring for yourself no matter what the cost. <a href=''>It</a> is about putting yourself first. <a href=''>I'm</a> not talking about being selfish. <a href=''>What</a> I am talking about is understanding that you cannot care for others unless you care for yourself. <a href=''>It's</a> just like love. <a href=''>You</a> cannot love someone else truly unless you love yourself. <a href=''>Self-care</a> is loving yourself. <a href=''>It</a> is saying that you are important and then following through with consistent action. <a href=''>When</a> I see people fail at diets or exercise programs, I hear many excuses. <a href=''>"I</a> don't have the time." "It's not going fast enough." "My kids need me." "I don't have money." "It's boring." The excuses are countless, and what is really hard to understand is that the people making these excuses really believe they are true. <a href=''>They</a> do not see them as rationalization for not doing things they committed to. <a href=''>And</a> ironically, often these people are highly disciplined in other areas of their lives. <br /><br /><a href=''>They</a> run businesses. <a href=''>They</a> run households. <a href=''>They</a> are financially stable. <a href=''>But</a> self-care is elusive. <a href=''>And</a> because of that, they will never quite achieve their goals and feel fulfilled. <a href=''>Self-care</a> requires self-control. <a href=''>This</a> is not just my opinion. <a href=''>Research</a> backs me up. <a href=''>A</a> 2013 study by psychologist Wilhelm Hofmann and his team of researchers at the University of Chicago showed that people with high self-control are happier than those without it. <a href=''>These</a> people spent less time debating whether to indulge in behaviors detrimental to their health and are able to make positive decisions more easily. <a href=''>Now,</a> ask the person to hold their dominant arm up again at the shoulders, parallel to the floor. <a href=''>This</a> time, ask them to think of a time when they achieved something, succeeded and did well at something - passed a test or exam, got offered the job, did well in a sport, for example. <a href=''>Then</a> ask them to think of positive things about themselves:I try my best. I can do well. I feel good about myself. I am a good person. I am strong. I can do this.' Ask them to repeat the positive statements to themselves while you attempt to pull their arm down to their side. Ask them to resist the pull. Typically, in the first part of the exercise, the person's arm is more likely to give way to your pull.

Negativity overwhelms them and it's not easy for them to be strong. However, when the person's thoughts are positive, their body has the ability to resist the force that's pulling their arm down. They are more likely to stay strong and resist your pull. So what does this little experiment prove? It shows us the power of our thoughts over our bodies. When we think negative thoughts, we tend to zap our strength. When we have positive thoughts, we become stronger and are more in control. If it's not absolutely necessary, don't try to force yourself to stay away awake so you don't lose 30 minutes to an hour of productivity. If you don't give yourself a break and allow your mind and body to rest, you're going to lose that time anyways through poorer performance. It's hard to be productive, stay motivated, and get things done if you run out of energy and don't take time to recharge. A full night's rest is great but if your schedule and work demand a lot out of you, it's easy to become drained and worthless without a nap. According to, a lack of sleep costs the U.S. $63 billion a year in lost productivity and a lot of smart companies are now developing a stronger commitment to employee wellness and realizing if they don't help employees manage energy by allowing naps, it costs more in the long run than just money. These companies are realizing the benefits of naps far outweigh the negatives. Japan is now encouraging workers to take afternoon power naps on the job because it improves alertness and performance, boosts productivity, and minimizes fatigue-related mistakes and injuries. It's called a siesta. It's also common in Portugal, Spain, Philippines, Malta, and in Latin America. In the 1990's, NASA experimented and allowed employees to nap and, unsurprisingly, their performances skyrocketed. Extremely busy men and women get more done by taking naps. Eleanor Roosevelt napped before speaking engagements.