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Пользовательское соглашение

Настоящее Соглашение заключается между ИП Смыгин Константин Игоревич, именуемым в дальнейшем «Администрация Сервиса» и любым лицом, становящимся пользователем при регистрации на сайте Сервиса http://makeright.ru/ (далее — Сервис), в дальнейшем именуемым «Пользователь», вместе по тексту Соглашения именуемые «Стороны», а по отдельности — «Сторона».

1. Общие положения

1.1. Настоящее Соглашение в соответствии со ст. 435 Гражданского кодекса РФ является публичной офертой. Получая доступ к материалам Сервиса Пользователь считается присоединившимся к настоящему Соглашению, принимает условия настоящей оферты и положения Соглашения (акцепт).

1.2. Безусловное принятие (акцепт) условий настоящей оферты осуществляется путем регистрации на сайте Сервиса.

1.3. Настоящее Соглашение, заключаемое путем акцепта настоящей оферты, не требует двустороннего подписания и действительно в электронном виде.

1.4. Использование материалов и функций Сервиса регулируется нормами действующего законодательства Российской Федерации.

2. Предмет Соглашения

2.1. Предметом настоящего Соглашения является передача Администрацией Сервиса неисключительных прав использования Сервиса путем предоставления доступа к Сервису на сервере, принадлежащем Администрации Сервиса.

2.2. Действие условий настоящего Соглашения распространяется на все последующие обновления и новые версии Сервиса. Соглашаясь с использованием новой версии Сервиса, Пользователь принимает условия настоящего Соглашения для соответствующих обновлений, новых версий Сервиса, если обновление и/или новая версия Сервиса не сопровождается иным соглашением.

2.3. Сервис является результатом интеллектуальной деятельности Администрации Сервиса и защищается законодательством Российской Федерации о защите интеллектуальной собственности и нормами международного права, все исключительные права на Сервис, сопровождающие его материалы и любые его копии, принадлежат Администрации Сервиса. Право использования Сервиса предоставляется Пользователю исключительно на условиях и в объеме, оговоренных настоящим Соглашением.

3. Условия использования Сервиса

3.1. Для начала работы с Сервисом Пользователю необходимо пройти процедуру регистрации путем присвоения уникального имени (Логина) и пароля. По завершении процесса регистрации Пользователь становится обладателем учетной записи. С момента входа в свою учетную запись Пользователь самостоятельно несет ответственность за безопасность вводимых данных, а также Логина и пароля.

3.2. По окончании работы с Сервисом Пользователь самостоятельно осуществляет завершение работы под своей учетной записью путем нажатия кнопки «Выйти».

3.3. С момента регистрации в Сервисе Пользователю присваивается личный счет, на который Пользователь имеет право внести денежную сумму. Денежная сумма на личном счете используется для оплаты подписки на определенный календарный период (6 месяцев, 12 месяцев и 24 месяца) на платные услуги Сервиса. Оплата платных услуг осуществляется путем безналичного перевода денежных средств в виде 100%-ной предоплаты и списывается с личного счета Пользователя.

3.4. Бесплатные услуги предоставляются Пользователю без каких-либо гарантий, в том качестве, объеме и с теми функциональными возможностями, которыми обладают данные услуги в составе Сервиса. Это означает, что Пользователь не вправе предъявлять претензии, касающиеся доступности, объема, качества или функциональных возможностей полученных бесплатных услуг и пользуется ими, принимая на себя все риски и ответственность, связанные с использованием таких бесплатных услуг.

3.5. Платные услуги считаются оказанными надлежащем образом и принятыми Пользователем в полном объеме, если в течение 5 (Пяти) рабочих дней оказания соответствующей платной услуги Администрация Сервиса не получила от Пользователя мотивированных письменных претензий.

3.6. Администрация Сервиса осуществляет техническую поддержку Пользователя, в том числе по вопросам, связанным с функциональностью Сервиса и предоставляемыми услугами, а также особенностями эксплуатации Сервиса.

4. Права и обязанности сторон

4.1. Права и обязанности Пользователя

4.1.1. Пользователь обязуется не предпринимать действий, которые могут рассматриваться как нарушающие Российское законодательство или нормы международного права, в том числе в сфере интеллектуальной собственности, авторских и/или смежных правах, а также любых действий, которые приводят или могут привести к нарушению нормальной работы Сервиса.

4.1.2. Пользователь обязуется не предоставлять (передавать) полностью или частично третьим лицам полученные им по настоящему Соглашению права, не продавать, не тиражировать, не копировать материалы Сервиса полностью или частично, не отчуждать иным образом, в том числе безвозмездно, без получения на все вышеперечисленные действия предварительного письменного согласия Администрации Сервиса.

4.1.3. Пользователь обязуется не передавать третьим лицам пароли и логины, используемые для доступа к Сервису, обеспечить конфиденциальность их хранения.В случае несанкционированного доступа к логину и паролю и/или учетной записи пользователя Пользователь обязан незамедлительно сообщить об этом Администрации Сервиса.

4.1.4. Пользователь обязуется не использовать программное обеспечение, обеспечивающее автоматическое скачивание и обработку (разборку) веб-страниц Сервиса в целях получения нужных данных.

4.1.5. Пользователь несет ответственность за содержание и достоверность данных, предоставленных при регистрации на Сервисе. Пользователь выражает согласие на хранение и обработку Администрацией Сервиса персональных данных Пользователя.

4.1.6. Пользователь имеет право доступа к Сервису в любое время, кроме времени проведения профилактических работ.

4.1.7. Пользователь имеет право пользоваться Сервисом в пределах его функциональных возможностей и на условиях установленных настоящим Соглашением.

4.1.8. Пользователь имеет право внести денежную сумму, равную сумме подписки на тот или иной календарный период, для последующего использования Платных услуг Сервиса.С тарифами на Платные услуги Сервиса пользователь может ознакомиться по адресу: http://makeright.ru/subscription/

4.1.9. Пользователь имеет право самостоятельно изменять пароль, не уведомляя об этом Администрацию Сервиса.

4.1.10. Пользователь имеет право в любой момент подать заявку на удаление учетной записи и информации Пользователя, хранимой в Сервисе. Удаление учетной записи и информации Пользователя, хранимой на Сервисе, производится в течение 7 дней с даты получения заявки. При удалении учетной записи, денежные средства, которые пользователь потратил на подписку на Платные услуги Сервиса частичному или полному возврату не подлежат.

4.1.11. Денежные средства, переведенные в качестве оплаты за подписку на услуги Сервиса, возврату не подлежат и могут быть использованы для оплаты платных услуг Сервиса.

4.2. Права и обязанности Администрации Сервиса

4.2.1. Администрация Сервиса обязана предоставить Пользователю доступ к Сервису не позднее 5 (Пяти) рабочих дней с момента прохождения Пользователем процедуры регистрации на Сервисе.

4.2.2. Администрация Сервиса обязуется обеспечивать работу Сервиса, в соответствии с условиями настоящего Соглашения, круглосуточно 7 (Семь) дней в неделю, включая выходные и праздничные дни, за исключением времени проведения профилактических работ.

4.2.3. Администрация Сервиса обязуется обеспечить сохранность данных Пользователя, размещенных в Сервисе в течение 90 (Девяносто) календарных дней с момента последнего использования Пользователем любой из платных услуг Сервиса.

4.2.4. Администрация Сервиса обязуется не передавать персональные данные Пользователя третьим лицам.

4.2.5 Администрация Сервиса имеет право приостанавливать работу Сервиса для проведения необходимых плановых профилактических и ремонтных работ на технических ресурсах Администрации Сервиса, а также внеплановых работ в аварийных ситуациях, уведомляя об этом Пользователя, если технически это представляется возможным, посредством размещения соответствующей информации на сайте.

4.2.6. Администрация Сервиса имеет право прерывать работу Сервиса, если это обусловлено невозможностью использования информационно-транспортных каналов, не являющихся собственными ресурсами Администрации Сервиса, либо действием и/или бездействием третьих лиц, если это непосредственно влияет на работу Сервиса, в том числе при аварийной ситуации.

4.2.7. Администрация Сервиса имеет право обновлять содержание, функциональные возможности и пользовательский интерфейс Сервиса в любое время по своему собственному усмотрению.

4.2.8. Администрация Сервиса имеет право изменять стоимость платных услуг в одностороннем порядке.

4.2.9. Администрация Сервиса имеет право заблокировать и/или удалить учетную запись Пользователя, включая все информационное содержимое Пользователя без уведомления Пользователя и объяснения причин в случае нарушения Пользователем условий настоящего Соглашения.

5. Ответственность сторон и порядок разрешения споров

5.1. Сервис предоставляется Пользователю «как есть» в соответствии с общепринятым в международной практике принципом. Это означает, что за проблемы, возникающие в процессе обновления, поддержки и эксплуатации Сервиса (в т. ч. проблемы совместимости с другими программными продуктами, а также несоответствия результатов использования Сервиса ожиданиям Пользователя и т.п.), Администрация Сервиса ответственности не несет.

5.2. За нарушение обязательств по Соглашению Стороны несут ответственность в соответствии с действующим законодательством РФ. При этом ответственность Администрации Сервиса перед Пользователем в случае требования возмещения убытков ограничена размером стоимости оплаченных Пользователем Платных услуг.

5.3. Ни одна из Сторон не несет ответственности за полное или частичное неисполнение любой из своих обязанностей, если неисполнение является следствием обстоятельств непреодолимой силы, возникших после заключения Соглашения и независящих от воли Сторон. В случае действия обстоятельств непреодолимой силы более 3 (Трех) месяцев любая Сторона вправе в одностороннем порядке отказаться от исполнения своих обязательств по настоящему Соглашению (расторгнуть Соглашение).

5.4. Поскольку Сервис является объектом интеллектуальной собственности Администрации Сервиса, ответственность за нарушение авторских прав наступает в соответствии с действующим законодательством Российской Федерации.

5.5. Администрация Сервиса не несет ответственности за неисполнение или ненадлежащее исполнение обязательств по настоящему Соглашению, а также за прямые и косвенные убытки Пользователя, включая упущенную выгоду и возможный ущерб, возникший в том числе в результате неправомерных действий пользователей сети Интернет, направленных на нарушение информационной безопасности или нормального функционирования Сервиса; отсутствия Интернет-соединений между компьютером Пользователя и сервером Администрации Сервиса; проведения государственными и муниципальными органами, а также иными организациями действий в рамках оперативно-розыскных мероприятий; установления государственного регулирования (или регулирования иными организациями) хозяйственной деятельности коммерческих организаций в сети Интернет и/или установления указанными субъектами разовых ограничений, затрудняющих или делающих невозможным исполнение настоящего Соглашения; и других случаев, связанных с действиями (бездействием) пользователей сети Интернет и/или других субъектов, направленными на ухудшение общей ситуации с использованием сети Интернет и/или компьютерного оборудования, существовавшей на момент заключения настоящего Соглашения.

5.6. В случае возникновения между Сторонами споров или разногласий, вытекающих из настоящего Соглашения или связанных с ним, Стороны примут все меры к их разрешению путем переговоров между собой.

5.7. В случае если не удается разрешить возникшие между Сторонами споры и/или разногласия путем переговоров, то такие споры разрешаются в Арбитражном суде Санкт-Петербурга и Ленинградской области.

6. Прочие условия

6.1. Настоящее Соглашение вступает в силу с даты акцепта и действует до полного исполнения своих обязательств Сторонами.

6.2. Настоящее Соглашение может быть расторгнуто досрочно по взаимному соглашению Сторон, а также по инициативе Администрации Сервиса в случае нарушения Пользователем условий настоящего Соглашения без возврата последнему каких-либо денежных средств.

6.3. Поскольку настоящее Соглашение является офертой, и в силу действующего гражданского законодательства РФ Администрация Сервиса имеет право на отзыв оферты в соответствии со ст. 436 ГК РФ. В случае отзыва настоящего Соглашения в течение срока его действия настоящее Соглашение считается прекращенным с момента отзыва. Отзыв осуществляется путем размещения соответствующей информации на сайте.

6.4. Стороны договорились, что при исполнении настоящего Соглашения допускается использование подписей представителей Сторон, а также их печатей с помощью средств факсимильной связи, механического или иного копирования, электронно-цифровой подписи либо иного аналога собственноручной подписи руководителей и печатей организаций.

6.5. Администрация Сервиса вправе в одностороннем порядке внести изменения в условия предоставления услуг Сервиса, разместив об этом информацию на сайте в публичном доступе и внеся изменения в настоящее Соглашение.

6.6. Указанные изменения в условиях настоящего Соглашения вступают в силу с даты их публикации, если иное не оговорено в соответствующей публикации. Продолжение использования Сервиса Пользователем после внесения изменений и/или дополнений в Соглашение означает принятие и согласие Пользователя с такими изменениями и/или дополнениями.

7. Гарантии

7.1. За исключением гарантий, прямо указанных в тексте настоящего договора, Администрация Сервиса не предоставляет никаких иных гарантий.

7.2. Соглашаясь с условиями и принимая условия настоящей оферты путем ее акцепта, Пользователь заверяет Администрацию Сервиса и гарантирует, что он:

How to Have a Happy Day

This article was co-authored by Jennifer Butler, MSW. Jennifer Butler is a Love & Transformation Coach and the Owner of JennJoyCoaching, a life coaching business based in Miami, Florida, although Jennifer works with clients all over the world. Jennifer’s work centers around empowering women who are navigating any stage of the divorce or breakup process. She has over four years of life coaching experience. She is also the co-host of the Deep Chats Podcast along with Leah Morris and the host of season 2 “Divorce and Other Things You Can Handle” by Worthy. Her work has been featured in ESME, DivorceForce, and Divorced Girl Smiling. She received her Masters of Social Work (MSW) from New York University. She is also a Certified Health Coach, a Communications & Life Mastery Specialist, and a Certified Conscious Uncoupling and Calling in “the One” coach.

There are 21 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 46,837 times.

Sometimes it’s hard enough just to feel happy for a moment, let alone the whole day. It’s not very easy to stay happy with life’s ups and downs. You can try to have a happy day by connecting with others, exercising, and setting goals for yourself. If you can also change your thinking and change some lifestyle habits, you’ll also likely experience happier days both immediately and long-term. [1] X Expert Source

This article is based on an interview with our love and transformation coach, Jennifer Butler, MSW, owner of JennJoyCoaching. Check out the full interview here.

How to Have a Good Day Everyday: The Secret Rituals of Happy Living

1. Hum a happy tune as you rise and shine

Put your frame of mind into a good mood as you wake up. This sets the tone of your day in the most effective way. It activates your face muscles into a wide smile and brings happy thoughts into your mind. You can be spontaneous in the tune you choose or you can sing a song that means a lot to you. Avoid choosing sad goodbye-type songs and instead go for joyous tunes, rousing marches or even patriotic melodies.

For years after I returned from studying at the Harvard Business School where I spent two of my happiest years, I would sing AMERICA the beautiful, simply because I just so loved this song; not because I loved America but because I loved the sentiments the song invoked in me, the way the song made me think of my own homeland and caused me to love my own country so much. Funny how melodies touch the inner soul. So let a powerful melody bring you a beautiful start to your day.

2. Start the day with the triple infinity hand sign

And as you walk through your front door to go out into the big world out there, walking confidently to your car to go to work, use your right hand to create the triple infinity sign. Extend your right hand into the air on the right and then bring it to create the figure of 8 which is also the infinity sign. Repeat this three times. Oh my, how powerful a ritual this is! Do this daily until it becomes a habit, and you will discover that the energy that surrounds you will instantly improve. The world and everyone you meet will dance to the same tune as you, and will operate at the same frequency as you. This is one of the most powerful secret rituals of living that I have made my own for a very long time, and to everyone I have shared this with, this triple infinity hand ritual has brought resolution to so much stress. Try it!

3. Say hello to your car

Greet your car with some small praise – gee, you smell good this morning, brush your hands over the dashboard and give it a pat as if to acknowledge just how much you appreciate the car serving you, taking you safely to work and back each day. Treat the spirit of the car with genuine warmth and caring, and each time you clean and wash it, generate these same thoughts in your mind. And if you are one of those who sings to the morning radio, imagine the car singing happily along with you. Not many people realize how much their cars will love them back, if only you will consciously love your car.

4. Smile to the first person you see

This is such an easy thing to do. Putting a smile on your face is a powerful way of relaxing your facial muscles, and automatically making your whole body lose whatever tension that may be knotting up your insides. As you go through the motions of walking into your office, smile at every stranger and make the smile even wider when you encounter a familiar face. The warmth of a smiling face spreads amazing goodwill – just try it as soon as you can. Precede every request with a smile, and you will see just how nice people will be to you. Nothing really makes for a greater happiness ritual than actually smiling at the world. It brings enormously good feng shui!

5. Eat a light lunch, but tuck in if you skipped breakfast

It really is advisable to keep your lunch light. There have been so many research studies that advise against taking too heavy a lunch – it makes you drowsy and causes you to feel lethargic. Instead, keep your lunch intake light unless for some reason you happened to have skipped breakfast that day. Otherwise, avoid getting bloated in the middle of the day. Keep your thoughts happy and lighthearted, and try to avoid working lunches. This time of the day is not conducive to getting stressed out working, strategizing or making the mind get over-activated.

6. Find time for a 5 minute walking meditation in the afternoon

It is such a great habit taking a five minute walking meditation as you make your way back to office after lunch, or if you do not work, to find a quiet corner to quiet the mind in a five-minute meditation. Do not sit, but instead walk slowly. Even in a confined space, it is so good to stay upright and mobile.

Take very deep breaths, as this is simply so good to strengthen the body muscles and to bring new oxygen into your stomach. Inhale in as deeply as you can through the nose and exhale as slowly as you can through the mouth. As you breathe in, stretch your torso slightly, and as you breathe out, come back to normal. This daily breathing meditation is a reminder for your mind and body to stay balanced and relaxed. It really is a great habit this taking three deep breaths each day and letting the mind wander – it is the best form of spontaneous meditation.

7. Say three nice things through the day

Make it a habit to think up nice things to say to people you interact and work with through the day. Few things are as empowering as thinking positive thoughts about the people around you and when you actually give voice to these thoughts, it increasingly enhances the power of your daily speech. This is a happiness ritual the most successful people in the world engage in; praising others by saying something nice about them that you notice at any moment in time is such a powerful spontaneous gesture I wonder why not more people do it. This just creates such an enormous difference in the quality of the energy around two people like bringing in sunshine rays onto a dark gloomy day. So just imagine how much you can cheer up someone thinking unhappy thoughts?

8. Share a happy anecdote…

An even more powerful thing to do is to share a joke, a happy anecdote or a joyous event. I love watching comedy, all kinds, and even the silly slapstick kind gets me. I want any excuse to laugh out loud, as I know just how much oxygen I take in each time I have a good laugh. I also love listening to someone tell me about something funny, weird, strange, even gossipy that happened to them. Sharing a story or an event that makes you happy usually makes others happy too. It is in the sharing that makes life so meaningful and joyous. Get into the habit of making happy conversation this way, at least once each day, and let this interaction with someone make your day for you and for that other person too!

9. Write down your thoughts once a day

This is one of the best ways to become self-empowered. It is far, far more effective than taking a selfie, simply because when you write down your thoughts, you are outputting the way you think, how you see the world, your reactions to everything around you. Writing down your impressions and recording words you heard that touched you in some way will make sure you never forget them, and by the end of a month, a year or more, you would have created a written record of the world as YOU see it. This way you learn so much about yourself, things that are sure to expand your awareness of how you react to people and how they respond to you. These days, you can even add COLOUR into your life, as we see now the incredible rise in popularity of colouring books. It is simply so therapeutic to write and to colour. Start making these activities a part of your daily ritual.

How To Have a Good Day Everyday: 10 Essential Things To Do

If you’ve ever wondered how to have a good day, this article is for you.

I learned more about myself and other people and really try to be the best version of what I could be. If you think about it, our days’ dictates who we are going to be 5 years from now.

These little 24 hours that we have, what we do in these 24 hours will be the indicator of what we would become. So I compiled a 12 rules of my own with the focus on a day. Generally, they would probably not make a difference in a span of 1 week.

But if you do them over and over again, you’ll start to notice that your life actually gets better…or at least not suck. I am not a psychologist nor a philosopher.

I’m just some normal dude who have a normal job and learned to apply these little things on my own life. I hope these 10 rules help you make your day a little bit better and more meaningful.

How To Have a Good Day

1 – Wake Up with a Grateful Heart…

I don’t know you or what your line of work is. But 95% of the world probably hate their job or the majority of the people around us most likely hate their jobs. That’s why it’s important that you start your day with a grateful heart.

Too many people are walking around like zombies just going to work that they hate, getting stuck in traffic and absolutely hating every second of their mornings. But if you want a more meaningful day, you gotta start with a grateful heart.

You have to think about the things that you probably don’t appreciate about your life. Remember, perspective is everything. Sure, you hate your job but at least you have a job! If you live in America, then you’re already the top 1%!

No matter how bad the situation is, there’s always something to be thankful for. I recommend that you write at least one thing you’re grateful for as soon as you wake up. Seriously, just one thing. It could be your car, your apartment, your parents or even the fact that you’re still breathing.

There’s never a shortage of things to be thankful for. Appreciate what you have while you’re in pursuit of what you want.

2 – 2 Glasses of Water Makes a Great Start

When you wake up, you are dehydrated. Your body hasn’t had any fluids for 7-10 hours. That means it won’t function as well as it could. Well this also affects your appetite. You’re probably gonna crave for something a little sweet. Maybe a pancake. You’re gonna crave for something addictive. Probably coffee.

But there’s a way to fight this. Drink 2 glasses of water as soon as you woke up. As simple as this task is, most people won’t do it. So what I want you to do is prepare your water in the evening. Just put 2 glasses of water on your fridge. Maybe even add some lemons on it (optional).

You’ll be amaze at how much less cravings you’ll have for foods and drinks that you know are bad for you. Doing this can help you lose fat and gain more energy throughout the day. A great start isn’t “everything” per se, but having a great start for the day can help you set up what you do for the rest of the day.

If you wake up with energy, then you can just effortlessly power through the day! You’ll be more productive, happier and you’ll get more things done. If you think 2 glasses is too much, then start with one! Heck, start with half! Then you increase the volume as you get into the habit of drinking water first thing in the morning.

Once you make it a habit, it’ll start to feel normal. You won’t feel bloated as you did in the beginning. Creating a habit usually takes a month, so keep doing it, push yourself to do it. I promise it’s worth it.

3 – Stretch as If Your Life Depends On It

Did you know that it’s been proven that your physiology has a lot of effect on how you think and feel? If you force a smile right now (don’t do it if someone sees you, :P), you’ll start to feel happier. If your force yourself to cry, you’ll start to feel sad and stress.

Stand up straight with your shoulders back. A part of this rule is about physiology. And the best way to control your physiology is via stretching. I know that not all of us have the time to exercise. Plus, it’s not particularly a fun thing to do. So I’m going to ask you for the minimum.

2 minutes of stretching every single day. Stretch your arm, your neck, your legs, your fingers, your feet and your waist. Look, I’m not asking you to lift something. Just stretch. You’ll be amaze at how this can impact your mood. And while you’re at it, listen at some EDM. Something that will make your heart beating.

When you stretch, start slow and deliberate. Then pick up the pace a little. Then go slow again to end your “exercise.” You’ll immediately feel more alive and ready to take on the world. Combine this with the first 2 rule and you’re unstoppable.

4 – Do the Most Important Task First

It’s hard to work 8-12 hours a day and still feel energized by the 6th hour. Sometimes, we just don’t have the “mental and physical power” to do it. The first 3 rules help with that. But you should still follow this one so you can get the best results from your work.

Always start with your most important task. This doesn’t mean the hardest. Sometimes, the hardest tasks aren’t even the most impactful tasks. Let’s say that you work for an ad agency. Your most important task for the day could be writing a headline for your assigned ad. Anything that has nothing to do with this task isn’t a priority. Writing your headline is the WORK. It would bring 90% of the results for the day.

If you never did anything else that day, you would still consider the day a success because you finished coming up with that headline. In most workplaces, there will always be things like this. Where 1 task will triumph them all. It doesn’t apply to all but as a general rule, it works. Obviously, if your boss asks you to talk to someone about something, then it’s probably important too.

But we will always have that one or two things that trumps every other tasks. Focus on doing that task and everything afterwards are just bonus.

5 – Take a Break Every 90 Minutes

We as humans cannot function non-stop. We have to re-energized and re-charged our batteries. So take a break every 90 minutes of work. Have you heard about the Pomodoro technique? Yep, probably.

But are you using it? Probably not. Well my days consists of repeated Pomodoro cycles. I work for 90 minutes and then take a break for 10-15 minutes (stretch, eat, drink water). This simple technique allowed me to increase my capacity for “deep work.” That means I’m more productive and I get to achieve more task in less time. In addition, I don’t feel super tired by the end of the day.

You work, then you rest. Super simple concept. I don’t care what your boss say. You need to take a rest. Even if everything’s on fire (not literally of course). You need it. It’s what’s going to make you more productive for the rest of the day. Not following the Pomodoro usually makes me tired by lunch time.

Not taking a break usually means I’m wiped out by 1-2pm (5th hour of work). That’s not good! That’s only half of the work-day. I still need to finish some task in the afternoon but how am I gonna do that if I’m already wiped out? The Pomodoro helped me do that. It’s amazing how these little breaks helps me re-energized not only my body but also my mental capacity for work.

6 – Take a 10-20 Minute Nap

You need rest! A meaningful day isn’t as meaningful if you’ve never achieved anything. And the dichotomy here is that you need to take a rest in order to finish your tasks. Part of that is taking a nap.

A quick 10 to 20-minute nap will recharged your energy like nothing else. However, don’t sleep more than 20 minutes or this will have a negative effect. It should be between 10-20 minutes for maximum effect. I once overslept for around 35 minutes and I feel tired all day long.

Usually, I do these naps between 12:40-1pm. So have your 12nn lunch and go back to a sleeping quarter if possible by 12:40. Set your alarm for 15-20 minutes. You’ll come back as if you’ve just woken up from a dream. Ready to beat the odds, achieve your goals and ready to get started.

Another benefit of this is you won’t feel antsy and sleepy after lunch. Have you ever had that experience where your co-workers just felt super irritating throughout the day? As if everything they do is wrong? Well you’re antsy. You’re tired and you’re not thinking straight.

You need to take that nap if possible. I know that not everyone can do this, but it’s a vital part for having a productive day.

7 – Treat Your Co-Workers with Respect

How you treat other people when no one is looking will tell everything about who you are as a person. If you’re a total d*ckhead to a stranger asking for directions, then you ARE A D*CKHEAD.

The way you treat a janitor should be the same way as you treat the CEO. Whether it’s a stranger or a co-worker, you should all treat them with the same respect. And it all starts with NOT gossiping. It’s natural for humans to gossip.

We like to talk about secrets. We like to talk about how Jenny (whom is not the nicest girl) from the other department got her heart broken. We laugh at others misery. We judge too much. We judge too often. This isn’t the way to live the right way.

Treating our co-workers with respect can trickle down to other aspects of our relationships. As I’ve told you, how you treat someone powerful should be the same way as you treat a stranger (morally speaking).

This makes you a better person. Someone who’s fun to be around. Someone whom others can trust. And trust is a boomerang. You gave it, you pass it around and it all comes back to you.

8 – Eat Your Dinner Before 7pm

There’s this famous rule that you shouldn’t eat dinner after 6pm. Since we all have different timelines for eating, I say we push it back to 7pm. And here’s why. Well not everybody can eat at that time. Some people are still at work or travelling home.

So let’s move it by 1 hour just for convenience. Now, why 7pm? Well if you eat at 7pm, you’ll still have 3-4 hours to digest your food before you sleep at around 10pm-11pm. And digestion is important. Never, ever eat and then sleep at night!

That’s a disaster for weight loss. It won’t help you sleep and it’ll facilitate fat gain. Eating so late at night also increase the chance of heart disease and increase in cholesterol and insulin. Not a good combination!

So do you want to stay healthy or do you want to feel groggy and be fat? It’s your choice. I recommend that we follow the experts’ advice and give ourselves a little leniency.

9 – Meet a Friend or a Family Member

We all need a mental break from work. We all need someone to talk to at the end of the day. It’s not always possible but if you can, try to meet up with a friend or a family member. Spend some quality time talking about anything else that isn’t work.

If you have a problem, go on and pour your heart out. If you have some issue that need solving, go ahead and ask for help. No man is an island and we all need that relationship – with friends, family, a life partner, etc.

If you can’t follow this rule every day at least do it once or twice a week. A companion is important and we need them to survive this crazy world. It would also help to meet with people with the same interest. Go find a hobby.

Go to book meetups, attend toastmasters, ride a motorcycle or attend some seminars of your interest. Meet some people. Talk to strangers (who can become friends). That’s the important thing here. Talk and Listen.

10 –End the Day with a Meditation or a Book

Just pick your choice and do one thing. You can either meditate or simply read a book (self improvement works best). The point of doing this is to relax our mind. To calm our brain from the exhausting stuff that we do for the day.

Ending your day the right way is as important as starting your day the right way. Whatever you chose, make sure that it’s something that relaxes you. You shouldn’t be forced to do any of these stuff. At first, they would feel un-natural if it’s the first time trying them.

However, in a week or two, it should come naturally to you. Again, just choose one. It will help you sleep better and it’ll clear your mind of worries and problems. It’s like detoxifying for the mind.

Conclusion

The rules that I wrote here are pretty simple and doable. Anybody can apply them. The more rules you follow, the better the results will be. But I don’t know for sure if they will all work for you.

But I trust my experience and my friends experience who applied these lessons. Go ahead and try them. Then go make your own rules for life.

How to Have A Good Day, Every Day.

An action guide

TL;DR — If you want to have a good day, get yourself a good morning routine.

This is the post that’s going to give you all the dirt on what a morning routine is, why they’re valuable, and a condensed list of tactics I’ve found sprinkled throughout EVERY SINGLE successful morning routine I’ve ever heard of — and there are many (I did the research here. Trust me on this.)

Are you ready to have a good day, or nah?

FIRST OFF, DEFINE “GOOD DAY”

I used to be a sociology major and so I’m a big fan of “operationalizing” my terms. That’s a really fancy way of saying “I’m going to define the words I’m using so that we can all be on the same page with regard to what I’m about to tell you.” So what do I mean when I say that a morning routine is one of the best ways I’ve ever found to have a “good day”?

So, to clarify, when I say having a legit morning routine will set you up to have a good day, please note I’m not talking about ensuring that you take part in any specific activity. For the purposes of this post, a “good day” is any day where you LEARN something, ACCOMPLISH something, and PLAY with something.

That’s it. That’s the formula for a good day. Learn. Play. Accomplish.

BUT WHY A MORNING ROUTINE, THO?

Here’s why I am such a big fan of morning routines: having and sticking to one literally saved my life.

I know, that’s a HUGE claim, but it’s the truth. When I was in my own personal version of Rock Bottom, the single most effective thing that turned things around for me was implementing a few key strategies for the first hour of my day, and then doing my damnedest to stick to those strategies. Every morning.

Want more proof? Okay, I gotcha. Morning routines can help because they:

Set You Up For Success

The way you start the day has a huge effect on how the rest of the day is going to flow for you. I’m not saying that you’ll win the lotto or meet Beyonce every day you remember to make your bed, but I AM saying that once you’ve got your morning routine set up, you will find that you have way more good days — which is the entire point of this post.

Minimize Chaos

Any college kid or new mom will tell you that morning time can be kind of hectic. Even people who don’t fall into either of these categories can attest to that fact. There’s nothing like waking up before the sun rises and fighting with your roommates over who gets to be in the bathroom as you try to catch the last possible train that will get you to work on time.

If you’ve got a routine that you’re really comfortable with, the morning time doesn’t have to be chaotic. You can bypass your chatty roommate, and start the day feeling rejuvenated as opposed to stressed out.

Proven Track Record

In addition to setting you up for success and minimizing the “natural” chaos of the morning time, the final and most awesome reason I can think of for establishing your own morning routine is that all the successful people have one.

I kid you not, everyone from the Dali Lama to Kobe Bryant has a morning routine. There are TED Talks on the subject, and a million podcast episodes and twice as many blog posts that go into graphic detail about what the most successful people in the history of forever do when they first wake up.

What does this mean? It means that what you do in the morning really matters. It’s also undeniable proof that a solid morning routine is a good thing to have.

But how do you decide WHAT to do in the morning? I’ve got you covered there too, my friend. I’ve researched more morning routines than I care to admit, and here are my top 10 takeaways to help you set up a routine of your own.

10 TIPS FOR A KILLER MORNING ROUTINE

+1 Every Day, But Not Every Thing

When it comes to the whole morning routine thing, you’ve gotta be rigid enough not to compromise on HAVING a morning routine, but you also have to remain flexible enough to allow for circumstances to tweak your daily experience.

What do I mean by this? You’ve got to commit to doing your best when it comes to your daily morning ritual- no matter if it’s raining outside, or if you’ve got a major headache, or if you’re running late for work. But if you don’t check off every single element of your morning to-do list, I don’t want you to crawl back in bed and chalk the day up as a loss. Life happens, and it is absolutely going to happen to you sometimes. The key is to toe the line between committing to your routine and trying to reach unattainable perfection

+2 Start The Night Before

The best time to think about tomorrow morning is tonight. Whatever your morning routine is going to consist of, it will be a lot easier to put all that stuff into practice if you set it up before you wake.

Pick out your clothes, pack your lunch, and set out your planner. Do whatever you can the night before to minimize the morning’s stress.

+3 Determine the Day’s Focus

Some people decide on their “big 3” tasks for the day. Some people pick one major goal and laser in on that. Irrespective of your technique, I can promise you with 100% certainty that if you know what you want to accomplish at the beginning of the day, you’re way more likely to get it done.

For me, this just means looking over my day in my planner (and my digital calendar) and determining which of the items on my to do list are the most important — you can read more about how to get disciplined with your planner here. Which brings me quite nicely into tip number 4…

+4 Big Rocks First

I watched a video on Facebook once where a teacher was making a demonstration to his class. He had a bucket that he’d filled with rocks and he asked the class if the bucket was full. After they all said “Yes”, the teacher added a bunch of pebbles and asked again if the bucket was full. He went on to add sand and then water to the bucket, before explaining to his students that the point of the exercise was to realize that it makes the most sense to put the big rocks in first. There’s always room for little stuff, but if he’d started with sand or water, he never would have been able to fit in all those big rocks.

Those important tasks you acknowledged in your last step are your “big rocks”. Do those tasks that have the HIGHEST return and move you furthest toward your goals- and do them first.

+5 Get Out of Your Inbox (Email AND Social)

Just about everyone who has ever been interviewed (or at least those who were interviewed after the internet was invented) admits that the best way to sabotage your morning is to start it in your inbox. If the first thing you do in the morning is check your emails, or browse through your social feed, you’ve chosen to start your day from a reactive position. Which is lame sauce, my friend.

Your email inbox is full of junk and a sprinkling of actionable tasks. Your social media feed is pretty much only filled with junk (fun junk, but junk nonetheless). You’re better off in both cases to CHOOSE what tasks you take on (the “big rocks”, remember?) and the content you consume first thing in the morning. Doing it this way takes you from that reactive position and makes you proactive. Nothing makes a good day happen like proactivity.

What should you do instead of scrolling through Instagram as soon as you open your eyes?

+6 Be Still

Again, there are a lot of different options here. Some people meditate, some people pray, some people take time to reflect in their journal (this is me. I am an avid Morning Pages person), some people chose to be still and visualize themselves in their ideal future. Whatever concept of stillness resonates most with you is the one you should go with. I feel compelled to do all of the above (not all on the same day, of course)- there’s really no way to get this wrong except not to bother giving it a try.

Stillness helps you to get out of “the world” and into yourself. This sounds like simple advice, but it is the MOST profound element of my morning routine. I’m not trying to get all whoo-whoo on you, but it’s a powerful thing to be able to get quiet and be still and listen to your inner voice. Nothing will grant you more clarity than that.

+7 Make Your Bed

This one REALLY worked for me. Make your bed. Every day. It takes literally 5 minutes, and if you make your bed every, single, morning, you start the day with a task completed. Not only that, a made bed helps your room look “finished”. I’m positive it does something awesome with the feng shui too, but don’t quote me on that.

The only thing I can tell you is that making your bed is the easiest way to change your day in under 5 minutes.

+8 Move Your Body

I’m not insisting on a full on 30 minute cardio workout at the crack of dawn (I’m not knocking it either…FYI) but at some point in the morning it’s a great idea to stretch your body and elevate your heart rate.

You remember in middle school gym where you spent a few minutes each period doing jumping jacks and touching your toes and running in place? That stuff was good for you, and if you do it at home, you don’t have to include the lame middle school gym uniform (a huge plus if you ask me).

+9 Track Your Progress

You could jot down your progress in a journal, make a note in your digital calendar, or any other method that suits you. But there needs to be a way for you to go back and see what you accomplish in the morning and how the morning routine is correlated to improving your life.

When I first started using a daily morning ritual, I literally just put a red dot on the days in my planner when I stuck to my morning routine. No dot meant I didn’t even attempt, a red dot meant I was satisfied with my attempt, and a black dot meant I gave it a shot, but didn’t really accomplish much. Doing this made it easy to tell at a glance how my morning routine was going, which in turn made it easier for me to reflect on how my life was going (and how the two issues were correlated — which they totally were. Just saying.)

+1O Reward Yourself

There are different approaches here — some people use breakfast as a reward for accomplishing their first major task for the day, some reward themselves for sticking to their morning routine over a certain period of time, and some people reward positive things they uncover during moments of daily reflection. The point though, is to incorporate some form of personal reward into your morning routine system to keep yourself motivated to continue.

SO, NOW WHAT?

Tell me in the comments below — do you have a morning routine? What do you do as soon as you wake up?