BBC- Why does fear seem to hold so much power over my choices and decisions, dominating various aspects of my life- Stephen Three voices in my head The past me- The future me and the Present me Scarab, with its sly whispers, casts shadows on the path. "What if you fail?" Be afraid it Phoenix, listening to Scarb fears , added fuel to the fears, painting vivid pictures of worst-case scenarios. Zeneth the current you saying Fear," they declared, "you are not my master. I choose courage over apprehension,

While the recognition of cardiovascular exercise's benefits dates back to the mid-20th century, ongoing research continually refines our understanding and recommendations for optimal health.  In the bustling lives of kids, there is growing evidence of things that can improve their mental health meditation offers a hugely valuable respite, aiding in relaxation and mental reset. There is resounding evidence that speaks to one fact: Meditation can be incredibly beneficial in many aspects of children’s lives. • Improved sleep • Increased focus and prolonged attention span • Reduced stress and anxiety • Stronger mental resilience • Improved emotional regulation • Increased self-awareness and empathy In addition to the above benefits, studies have shown that meditation can help children by improving their working memory capacity. In a nutshell, this is the cognitive ability to selectively maintain and manipulate said information without getting easily distracted over short periods of time. This can result in improved academic performance, including mathematical and literacy skills Ultimately, meditation offers invaluable support in navigating the complexities of growing up, nurturing holistic well-being and cognitive development

When I am feeling down I always reach out for ordinary people who do extraordinary things. I've find immense inspiration in the stories of ordinary individuals who've left an extraordinary mark on our world. Whether it's through chance encounters with someone introduced by Alfie Joey, renowned for his comedy and BBC fame, or reflecting on the heartfelt eulogy I was asked to review by my son-in-law for his beloved granny, these moments remind me of the profound impact everyday people can have on our lives. Alfie led me to discover " Vindication Swim ," a captivating biographical film chronicling the incredible journey of Mercedes Gleitze , the pioneering swimmer who defied the odds to become the first British woman to conquer the English Channel in 1927. Despite facing freezing waters, daunting currents, and societal skepticism, Mercedes's unwavering determination carried her through the grueling challenge, inspiring audiences with her resilience and indomitable spirit. Additionally, my son-in-law's touching tribute introduced me to Audrey Lewis , born in 1936 in Jamaica and a part of the Windrush generation. Audrey's decision to leave her four young children behind and embark on a courageous journey to the United Kingdom in September 1961 speaks volumes about her determination to provide them, and herself, with a better life. Despite encountering discrimination and hardship, Audrey persevered, contributing her talents and spirit to her new community. Her story embodies the sacrifices and resilience of the Windrush generation, leaving a lasting legacy of strength in the face of adversity. The stories of Mercedes Gleitze and Audrey Lewis inspire me :. Despite facing daunting challenges, they both persisted with unwavering determination. Their journeys inspire me to confront obstacles head-on, drawing upon my inner strength to overcome adversity. Their example reminds me never to give up on my dreams and to believe in my ability to overcome any obstacles life throws my way.

Transforming Routine into Ritual: Redefining Automatic Habits Automatic habits, also known as habits or routines, are behaviours that we perform regularly and often unconsciously. They're typically formed through repetition and can be difficult to change. Here arew some examples of good and bad habits Good Habits 1. Regular Exercise: You don’t have to be extreme. Just consistent Making it a habit to exercise regularly, such as going for a walk or hitting the gym after work, promotes physical health and mental well-being. 2. Healthy Eating: Choosing nutritious foods and portion sizes without much thought or effort can lead to better overall health and energy levels. 3. Daily Meditation: I meditate every day. It's my way of reminding my mind to stop, drop, and just be Bad Habits 1. Mindless Snacking: "I don't always snack mindlessly, but when I do, it's usually while staring blankly into the fridge wondering where all the healthy food went. Automatically reaching for unhealthy snacks when bored or stressed can contribute to weight gain and poor dietary habits. 2. Excessive Screen Time: Spending excessive hours on screens, whether it's smartphones, computers, or television, can lead to decreased productivity, disrupted sleep patterns, and social disconnection. 3. Procrastination: Automatically delaying tasks or avoiding responsibilities can lead to increased stress, missed deadlines, and decreased overall productivity.

Yesterday, I took my two very large dogs for a walk on leads when I tripped and fell forward. Without skipping a beat, my dogs, for some unknown reason, seemed to think I had initiated a sprint and decided to lunge forward, catapulting me to the ground with even greater force. It was quite the fall, leaving me dazed and frustrated with my clumsiness. As I lay there, nursing both my wounded pride and body, my two dogs peered down at me with a bewildered expression, as if to say, "What on earth just happened, human?" Now, why do I share this tale of canine chaos? TWO REASONS Amidst the chaos of the unexpected, I paused, gathered my thoughts, and chose to respond with resilience and humor, rather than reacting impulsively to the situation. So when the kind elderly man approached me and asked if I was alright, instead of screaming about my visible injuries, I mustered a smile and replied, 'Just a little stumble, but nothing a good laugh won't fix! Thanks for checking in Later that day a listener on my weekly show asked about resilience and bouncebackability. In life, I've come to realize, it's all about our attitude and our willingness to reframe experiences so that we can overcome them or at least heal from the pain. Learning not to react impulsively but to respond thoughtfully is key. So, here are my suggestions... In the midst of chaos, there is also opportunity." - Sun Tzu

Living North columnist Dr Maurice Duffy examines the myths that surround good leadership

Self-Care is Health Care

In his book Why Marriages Succeed or Fail , Dr. John Gottman notes:

As we all look on in awe at the amazing feats at the Winter Olympics, should we whether Olympic athletes are superhuman or just robots, or are they somehow a different species from the rest of us? What can we learn from their extraordinary endeavours? In my experience of working with great champions, from Olympians to hugely successful businesspeople, to be a champion, you must compete. To be a great success, you must compete with the best; but to achieve your greatest success, you must compete with yourself. I was watching Max Parrot achieve great things this week – three years after serious chemotherapy treatments for Hodgkins disease, during which he lost all his muscle tone and fitness and was very ill for six months. Max completed an inspiring comeback from extraordinary challenges by winning the gold medal in the men’s slopestyle at the Winter Olympics, on a course that includes replicas of the Great Wall of China. ‘I had to stop everything to fight and fight for my dreams,’ he said. ‘I felt like a lion in a cage as everything I lived for was taken away when I got Hodgkin and I had to get it back.’ And wow, did he just do that. An Olympic gold medal. So, what makes Max different from us? Max is not superhuman nor a robot, he is just like you and me, with the same doubts, concerns and anxieties. However, he has two differences; he had cancer get between him and his dreams, but he did not let any obstacle get in the way. To be a great success, you must compete with the best; but to achieve your greatest success, you must compete with yourself For many of us, age, fitness, laziness, and anxiety set our limitations. We don’t stop playing because we grow old, we grow old because we stop playing. The very real key to our success is not through achievement but through our enthusiasm.  I say, if you always do what you’ve always done, you’ll always be where you’ve always been, as the health of your brain is much more about your actions than your age. I ask that you leap off the fence of indecision. Get out of the ‘want to’ lane and put yourself into the ‘got to’ lane. You know dreams are free, but goals have a cost, and the costs include taking action and building resilience. Goals don’t come without a price, which is time, effort, sacrifice, and sweat. It’s what successful people like the business people and athletes I work with show me every day. If you can see it here and you have courage enough to speak it, it will happen. People believe in certain things, but they keep it to themselves, they don’t put it out there. If you truly believe in it, if you become vocal with it, you create that law of attraction and it will become reality. Ronaldo, one of the greatest footballers of all time, said: ‘I’ve never tried to hide the fact that it is my intention to become the best.’ We often see very successful people as rather inhuman, robots, somehow a different species from the rest of us, no longer prey to randomness, luck or doubt. Swimmer Michael Phelps said: ‘Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.’ So, how do you feed your mind with success? Get a vision board: I believe whatever we think about we bring about. Everybody has to find their own stroke. What underlies all winning mentalities is optimism and belief in their vision. You must stay with it and truly believe in the prize and reinforce that belief all along the way. I often tell my clients that failure, self-doubt and negative opinions (both internal and external) are normal. Expect them. Deal with them and keep moving forward. Commitment: Commitment is a big part of what I believe. How committed are you to being successful? How committed are you to being a good friend? To being trustworthy? To winning? How committed are you to being a good father or mother, a good teammate, a good role model? There’s that moment every morning when you look in the mirror: are you committed, or are you not? Success at anything will always come down to this: focus and effort. And we control both. Generate momentum with small steps: I hear many people talking about ‘riding the wave’. Successful people aren’t that passive. They live by this motto: ‘First build your wave, then ride it’. Take Action: Ultimately, you can’t think your way to a goal. You have to take action. Winning mindsets aren’t innate. They’re developed. Success is the result of caring more than others think is wise, risking more than others think is safe, dreaming more than others think is practical, committing more than other believe reasonable, overcoming doubts and obstacles that others are afraid of, and expecting more than others think is possible.