THE POWER OF POSITIVITY

It’s been said that the mind has approximately 60.000 to 80.000 thoughts per day. Pretty incredible, right? Since life is upside down at the moment, this involves a bit of a mind makeover as well. A lot has changed in terms of work and training schedules, but also in visiting (and hugging) friends and family. On top of that, you hope everyone stays as healthy as possible. How do you make sure you stay positive and find peace of mind in uncertain and tough times? In other words: is there a power of positive thoughts?

Negativity bias
Negative experiences seem to stick to your memory as though with superglue, for most of us the brain seems to store positive experiences less accurately. This is not surprising since most moments during the day are either neutral or positive (thank god). But when you have a negative experience, it will be stored in your implicit memory which is used for long-term human memory. How do we make sure we don’t forget the good things in life?

Happy brain training
Several studies have shown that positive thinking training (PTT) - training which focuses on how to challenge negative thoughts – can contribute to better wellbeing (combating burnout, reducing stress, increasing quality of life). It contributes to balancing the accumulated negative thoughts. Rick Hanson, author of Buddha’s Brain and Resilient, describes steps in the way to do so.

1. Change positive events into positive experiences. Notice the good things that happen during your day. Has your roommate or loved one complimented you? Pay attention to it rather than deflect it.

2. Savor it, sense and intend. To remember an experience, such as when you ordered a take away dinner from your favorite restaurant this weekend, remind yourself to fully experience and feel it in the moment itself. Neurons who fire together, wire together. Try to actually be there in the moment so that your brain receives time to develop and capture this.

Get started with embracing the awareness of both sides and challenge it. Don’t avoid the negative thinking, it’s the creation that matters. Our brain likes to think a lot but be aware that this are your thoughts and not the reality. Make time to do something you love, talk to positive minded people, look after your amazing body and be thankful and proud of yourself every damn day.

Sources:
Bergeisen, M. (2010). Retrieved April 2020, from Greater Good Magazine: https://greatergood.berkeley.edu/article/item/the_neuroscience_of_happiness

Dargahi, S.H., Mohsenzade F., Zahrakar, K. (2015). The Effect of Positive Thinking Training on Psychological Well-being and Perceived Quality of Marital Relationship on Infertile Women. Positive Psychology Research, 1, 45 – 57.

Lopez, S.J., Pedrotti, J.T., Snyder, C.R. (2018). Positive Psychology: The Scientific and Practical Explorations of Human Strengths. Thousand Oaks, CA, United States. SAGE Publications.

Mousavi, E. , Esmaeili, A., Shahid Saless, S. (2015). The Effect of Positive Thinking on Quality of Life and Resiliency of Cancer Patients. Int J Med, 3, 24-27.

QUARANTINE TIPS FOR THE WEEK:

1. TO LEARN
• London real – Brian Rose
• Found my fitness – Rhonda Patrick
• Happy Hour – Fearne Cotton

2. TO LISTEN
• Ibrahim Maalouf – Beirut (YouTube)
• Dirty Old Vinyl (Soundcloud)
• Leon Bridges Radio (Spotify)

3. TO READ
• Play – Stuart Brown
• Verslaafd aan Liefde – Jan Geurtz
• The Decision Book - Mikael Krogerus

4. TO BINGE WATCH
• The Design of Art
• Mindhunter
• State of Happiness

5. TO SEE
• Chasing Excellence
• Django Unchained
• Lion

According to our PPG team and trainers

DIGITAL DETOX SUNDAY:

We’re always in touch and ‘socially connected’ at any time of the day. However, you’re facing a current limitation in your daily activities which makes you pick up your phone even faster. Meanwhile, you experience (unconsciously) more impressive and intense news than usual, apart from countless memes from Cardi B.

That’s why it’s time for you to schedule ‘Digital Detox Sunday’. Imagine a Sunday with as little as possible digital stimuli, meaning: smartphones, tablets, computers, television and social media sites. Why is this beneficial? ‘Detoxing’ will contribute to a reduction in stress which can be caused by continuously being connected. Moreover, it will increase indoor real-life interactions. Which begs the question, what are we going to do on Sunday? Here are three simple tips to guide you along the way.

1. POTTER:
Professor Alan Lightman in human sciences at the Massachusetts Insitute of Technology describes this fact in his book In Praise of Wasting Time. In this, he highlights the advantages of ‘doing nothing’ and let the mind wander. Especially now, you can allow yourself to do this and take a step back from your busy lifestyle. Fiddling would promote mental well-being, including creativity. How to potter? Make yourself an amazing drink, find the most comfortable spot in your house (preferably with some sun), put on your favorite music playlist, meditate or just daydream.
Conclusion: chillax.

2. FILL THE VOID:
Think of discovering new beauty habits such as making beauty masks yourself from yogurt and honey, grow a plant, read a book, do a puzzle, redecorate your house, schedule a closet clear out, hide Easter eggs for your partner in crime, write a postcard for your grandparents, order a three-course menu at your favorite restaurant and dress up for date night at home (!!), write a novel, color your mindfulness book and bake the cake you’ve always dreamed of.
Conclusion: treat yourself.

3. LET YOUR COLLEAGUES/FRIENDS KNOW:
To avoid anxiety of thinking people are trying to contact you or that they’ll worry, let everyone know that you’ll be participating in a ‘Digital Detox Sunday’. Your friends will have to wait for you on the other side of the camera for a facetime coffee date. This will also create some moment of peace yourself where you are less likely to check your messages and have some organic you time or conversation with your partner with no distraction. You can do this.
Conclusion: communicate.

QUARANTINE TIPS OF THE WEEK:

1. Podcast:
• Making sense- Sam Harris
• Mindpump
• Fit and Fearless – Girl Gains

2. Music:
• BOOTY/CARDIO/STRENGTH WORKOUT PLAYLIST (Spotify) - Nathalie Patty PPG
• Lo Like – Loraintje (Spotify)
• Bonjour radio show (Soundcloud)

3. Book:
• How to change your mind- Michael Pollan
• Tuesday with Morrie
• Ikigai

4. Netflix Serie:
• Ilse Crawford: Interior Design
• You
• Peaky Blinders

5. Movie:
• Parasite
• Chasing Excellence
• A star is born

According to our PPG team and trainers.

Do you want to quarantine with me?

The COVID-19 virus is gripping our country: us, and the rest of the world. The undertaken measures have led to rely on entertaining ourselves indoors. Question is how the hell do we keep the peace? Read here what you can do to boost moral at home and protect the mutual relationship with yourself, roommate, partner and/or children. Let’s face it, you will need this.

1. ME-TIME:
What is that annoying noise I hear in the background? Oh wait, it’s my partner. Creating some time for you alone is key to not wanting to quieten the other with improper measures. Take time to recharge your battery, unwind and relax. Create some me-time by reading a book, listen to music or a podcast, take a relaxing bath, or meditate. But it can already be simple as having a coffee in your garden or balcony. How do you organize this? Try to coordinate it with your living partner(s), when you’re having your me-time they can have theirs. Piece of cake. Peace.

2. COMMUNICATE:
It is stating the obvious, but good communication is the norm for every relationship. Guess what? Practice makes perfect since it may have been a long time since you spend 24/7 with anybody. Give each other compliments, laugh, listen (!), compromise and if words need to be said – stay tactful (leave the plates intact, do not raise your voice and save your right punch when the gym is open again).

3. FUN:
Trapped at the house, but we can still make the most of it. For the lucky parents among us who are currently fulltime school teacher, chef and homeworker: let your children do a sleepover in a homemade tent in the living room, let them mow the lawn (with the right instructions), encourage self-improvement projects, teach them how to cook, or play monopoly for the hundredth time. Love birds in the house? Beware of the baby boom. For the singletons out there: redecorate your Tinder account and boost your online dating life (but don’t use it yet).

In other words: make from your quarantine time your staycation, STAY HEALTHY, be proactive in boosting your mind body and soul until our doors open again, hopefully very soon.