Atomic Habits: 4 Ideal Ways of Breaking a Habit

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Humans are creatures of habit. They tend to pick up a good or bad habit and stick to it. Some good practices, such as cleaning up before you sleep, help build your character. It also helps you stay organized and abreast of things.

Some habits can be detrimental to your health, such as smoking. At the same time, others may be nasty or affect your productivity, such as biting your fingernails or downing liquor every day. However, bad habits tend to take the most from you.

A habit gradually becomes a part of you without much realization. If you are struggling to drop a particular habit, this article will give you ideal ways to set you on the path for recovery.

Understand Your Triggers

Subconsciously, you may pick up a habit after a specific trigger. You may not realize what it is until you take some time to analyze your patterns. Some people claim that drinking alcohol fuels their urge to smoke. Others may claim that being nervous or anxious leads to chewing their nails.

 By identifying your triggers, you are getting ahead of the problem. If you can control your trigger, you can manage your habit. For instance, when anxious, instead of biting your nails, you can take a walk or exercise to release the tension. If you smoke when you drink, it is best to avoid drinking.

When understanding your triggers, it is best to note when the habit happens, what time it takes place, and whether other people are involved. You may have to make certain lifestyle adjustments to cut your patterns.

External Support

Sometimes the high road is the right road. In this case, if you struggle to control your habit by yourself, it may be time you consider joining a recovery institution. For example, visiting an addiction center will walk you through the necessary steps to cut your addiction.

In addition, they will provide medical care if you exhibit withdrawal symptoms. All you need to do is voluntarily commit yourself to the institution.

Friend Support

Forming a habit is easy, but breaking a habit can be pretty challenging. It helps to enlist the support of a friend to help you cut off some patterns. If you have a friend struggling with a similar habit, it is best to make a pact to journey the quitting path together.

Having a friend helps in providing motivation and encouragement. If you veer off the path back to your habit, your friend can help you get back on track.

You can also read various literary works that talk of breaking habits. James Clear’s best-selling novel, “Atomic Habits,” continues to top-five bestseller lists in America. The book provides concise step-by-step ways for breaking a habit. For two consecutive months, the book was on the New York Times Best Seller List.

Be Ready for a Relapse

It is normal to experience a relapse as you cut off your bad habits. It is prudent to acknowledge these relapses and get back on track after they happen. A mistake becomes a mistake once you repeat it.

It would help if you visualized breaking free from the habit vehemently. In case of a relapse, you don’t have to beat yourself up about it. Instead, remind yourself why you need to quit the habit and get back on track.


A habit takes approximately 21 days to form. You can leverage this by replacing your old habit with a new habit. Commit yourself to a fresh and healthy practice such as cycling. This will help reduce the urge to give in to your habit.

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Lifestyle Adjustments To Improve Your Overall Well-Being

Home is where you can rest easily. It’s a place where you can disconnect from the outside world, unwind, and finally be yourself. Having a mild ailment at home may not be something you’re aware of. In the long run, a few simple changes can make a huge difference in your quality of life and happiness. Throughout this article, you will find recommendations on lifestyle adjustments that you may undertake to improve your overall well-being.

Water filters

Having water filters installed in your home will have a profound effect on your health. Drinking water filters, for example, will provide you with clean, pleasant-tasting water that you can use to stay hydrated. Shower and bath water filters are also available. Hard water can cause dry, peeling, or even irritated skin if you are in an area with hard water. When hard water is turned into soft water, it will help people with skin problems like eczema and psoriasis a lot. Consider making a change to your water system now while it’s still inexpensive to buy and install.


The last thing anyone should have to worry about in the comfort of their own homes is safety. However, the natural elements out there can damage your home, and therefore hurt you in the process. Take a look at impact window prices so you can get them installed to not only protect your home from damage, but potentially save your life too.

Air fresheners

After a hard day at work, nothing is better than returning home to a pleasant aroma. The majority of air fresheners are harmful to those with asthma and other respiratory disorders. A fantastic option to obtain the best of all worlds in this situation is to use essential oils as an air freshener, rather than using potentially hazardous sprays around your house or office. There are different kinds of essential oils that can help you with different things, like asthma or a blocked nose.


Most of us wish we could spend much more time in our beds, as sleep is an essential aspect of maintaining a healthy lifestyle. You may be suffering from back pain, neck stiffness, and a lack of sleep because of your bed’s position. It may not be a terrible idea to consider purchasing a new mattress for your home and personal well-being. It’s always a good idea to do some research before you buy a mattress or a bed.


In addition to making items simpler to find and preventing humiliation when you have guests around, keeping your home neat and tidy is good for your mental health. A cluttered space has been shown to influence certain people’s decisions and moods. In addition, keeping your house clean might help keep you healthy.

Try some of these suggestions today to see if you can make a difference in your overall well-being. Remember to visit your doctor if you’re experiencing abnormally severe symptoms. The time has come to reclaim both your health and your home.

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What Should Your Goals For 2022 Look Like?

What Should Your Goals For 2022 Look Like?

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Trying to find the perfect New Year’s Resolutions but don’t even know where to start? You are not alone.

For millions of people, the past two years have been largely about surviving. The new year is the opportune moment to start thriving once more. However, this can only happen if you actively establish the right goals for the next 12 months and beyond. Here are some of the best.

Build A Better Body

It makes sense to start your pursuit for a better life with internal improvements and self-care. Focusing on your body is the perfect solution. It can be achieved via increased exercise, smarter eating habits, and improved lifestyle choices. Many people worry that they don’t have the time, but the added structure can actively push you towards greatness in other aspects of life. It will probably take 2-3 months to see a noticeable change, but the progress keeps coming for a very long time.

Build A Better Career

As humans, we all have a natural desire to grow and drive for better. Your career is the perfect outlet to make this happen, not least because it supports financial growth too. An investment into your future can be made through taking a cyber security course or another relevant training programme. It shows your willingness to work hard while simultaneously updating your skills to make you a better candidate. Another option is to start a side hustle that could eventually become your sole source of income.

Build A Better Planet

The damage we have collectively caused to the planet is almost hard to comprehend. Now is the time for everyone to take action in a bid to repair it. Simple steps can make a big difference by reducing your waste. Meanwhile, you can look at improved insulation through new windows and roofing to make a significant impact around your home. When you also make a conscious effort to work with greener companies, this will indirectly help change the world for the better. And you will feel great for doing it.

Build A Better Relationship

Human interactions are the key to a happy life. Therefore, you should never take your relationships for granted. Whether it’s injecting romance back into a loving relationship or spending more time with the family doesn’t matter. Creating magical moments by doing things you like with the people you love is truly one of the best ways to improve your life in 2022 and beyond. After the restricted nature of the past two years, you should feel extra eager to put extra effort into this goal.

Build A Better Mind

This guide started with the concept of building a better body. But the rewards will be limited if you fail to build a better mind too. If you are struggling with mental health, speaking to a psychologist can be very useful. The knowledge that you are tackling the problem in a productive manner will lift a weight of stress from your shoulders. Simply making more time for meditation or creating a better work-life balance will put you in a far stronger position. When supported by the other goals, 2022 will be a far better year.

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7 Reasons Why You Should Prioritize Your Mental Health

7 Reasons Why You Should Prioritize Your Mental Health

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One significant aspect of your overall health and well-being is your mental health. More people tend to focus more on their physical health, with statistics showing that about 61% of adults in the US spend more time on their physical health while 39% work on their mental health. According to health experts, mental health goes beyond managing your stress levels to acknowledging that your body and mind are connected in many ways. Poor mental health can also affect your physical well-being. Here are some important reasons you need to prioritize your mental health.

  1. Protects you from physical illness

As mentioned earlier, your mental well-being can significantly impact your physical health. Good mental health will show in your daily habits, such as what you eat, how you handle situations, etc., which will improve your health. When you prioritize your mental health, you’re less likely to feel overwhelmed or extremely stressed in situations, reducing your risk of experiencing health conditions such as high blood pressure, obesity, heart diseases, and diabetes. Health experts also suggest that positive mental health can contribute to your quality of life and longevity. 

  1. It helps you deal with negative habits

Sometimes, ignoring your mental health for a while may cause you to develop habits that may harm you and your health. Therefore, it’s best to prioritize your mental health to enable you to manage these habits or overcome them completely. It also helps minimize the risk of depression. There’s no harm in asking for help when you need it to help you deal with habits such as excessive alcohol intake. For instance, if you’re in or around the Texas area, you can find counseling services or centers to help you on your journey. You only need to get started by visiting to find all the information you need. 

  1. Boosts your self-esteem

Your emotions, thoughts, and experiences shape how you view and feel about your health. Good mental health enhances your self-esteem because you have the right frame of mind and learn not to be too hard on yourself, even in challenging situations. As you work on your mental health, you grow more confident, learn to love yourself, and work on your weaknesses. 

  1. It helps you think clearly 

Prioritizing your mental health helps clear your mind and gives you the focus to concentrate on your daily tasks. Good mental health enables you to be more organized with your thoughts and feel less overwhelmed. Practices such as journaling, talking to someone, taking an early morning jog, stepping back from your busy schedule, etc., help you face your thoughts head-on and make sense of what you feel until you have the clarity to move on. It also helps encourage you to tackle any issues you may have been facing. 

  1. Enhances your relationships

Making your mental health a priority also enhances the quality of your relationships. Instead of the potential isolation that may arise from mental health issues, you can have meaningful relationships with others, express yourself better, and understand what others go through when you prioritize your mental health. As a result, you have deeper bonds and can share experiences with others. 

  1. It gives you a greater sense of calm 

Mindful practices such as meditation, yoga, taking time off social media, etc., help boost your mental health and give you a sense of calmness even when there’s so much going on around you. It enhances your mental strength by helping you take a step back from your usual hustle and bustle, so you feel some inner peace. It also gives you greater control over how your body will usually respond to situations. This way, you can take a calmer approach to any issues that arise and help you feel relaxed even in stressful situations. 

  1. Boosts your energy

When you prioritize your mental health, you feel more energized. Good mental health gives you a positive outlook on daily situations. As a result, you’re motivated to keep going instead of feeling sluggish, exhausted, or giving up. Your mind is healthy, and your mental resources are constantly renewed, improving your mood and energy levels. 

Aside from identifying the need to prioritize your mental health, you also need to take some practical steps to make it a reality. These include developing healthy sleep habits, spending quality time with nature and loved ones, practicing mindfulness, regular exercise, and eating healthily. Doing these will give you a healthy mental state and yield positive results in every other aspect of your life.

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Stress-Busting Tactics You Can Combine for a Better You!

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Everybody has their own methods of dealing with stress. If you are someone that can easily find yourself overwhelmed, or you are exposing yourself to stressful situations, it is so important to figure out the best methods to inoculate yourself. While a little bit of stress is ok, too much will hinder your performance in every part of your life. Let’s show you some ways that can be used as a combination of methods. 

The Right Supplements

Supplements can be helpful, as long as they are used in the correct way. CBD has long been used as a way to combat stress, and you can get CBD at, but there are other ways to combat your stress through supplements, including using ashwagandha. If you decide that you do want to give CBD a try, but want a capsule-free option, you may wish to look into products like water soluble CBD so that you are able to take it in the way that best suits you. It’s important to remember that supplements should be used as a way to supplement your diet, rather than being used as a massive cure.

Recognize Your Stress Signals

We all process stress differently so it’s vital to be aware of our own individual stress symptoms. We can all experience different types of issues, for example, headaches, stomach pains, or an inability to cope. You could also experience a number of symptoms relating to stress that work together. Whatever your symptoms are, you need to recognize them so you can stop them dead in their tracks. 

Be Mindful of Your Unhealthy Coping Behaviors

If you find you are prone to overeating if you feel stressed, it’s about swapping an unhealthy habit for a healthy one. This is one of the most important strategies for people who are addicted to substances and use a replacement strategy. If you find yourself overeating when you are stressed, making a swap to something like meditation can create positive change. 

Switching Off Technology

It’s a good idea to reduce the noise in your life when you feel overwhelmed. Constant stimuli can slow us down, and going offline can mean that we are able to deal with fewer stresses so we can process everything properly and recharge effectively. 

Creating Boundaries

Boundaries are so important because you can establish a set of rules for your life. And by starting to build a crib sheet of what behaviors you will and will not accept, and what your priorities are means that you can effectively reduce your stress in life. When we have healthy boundaries, we are more likely to respect ourselves. 

Understanding the Physical Nature of Stress

Stress can wreak havoc on the body. You can see the signals of stress on the body on but we have to understand that in order to calm stress, it’s about tackling the physical aspect as well. There are many ways for you to physically relax which sends a signal to your brain. There are techniques like yoga, as well as progressive muscle relaxation.

If you are trying to ease stress in your life, you may need to have a combination of methods. Rather than going for one approach, mastering a few can help you be a master of your domain.

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The Mental Benefits of Sports

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We all know about the physical benefits of regular exercise and sports, but what about the mental benefits? Although it is not discussed nearly as much, there are lots of very important benefits that come with taking part in sports, some of which we’ll take a look at below.


One of the best things about playing sports is that it can significantly boost your mood. Whether you are walking, running, or participating in one of the many sports at, providing you are doing it at a moderate intensity, your body will be producing endorphins. These are the chemicals that help to make you happy, so the more of them you have coursing through your bloodstream the better. So, next time you’re feeling blue, why not put your sneakers on and get moving?

Improves concentration

Being active on a regular basis has also been shown to sharpen the mind as we get older. Ideally, you should be doing a mixture of strength training and aerobic activity to get the most benefits, but any exercise you do regularly will help to keep you sharp as you get old, providing you do it for at least 30 minutes at least five times each week. That means, sports really could help you stave off brain-related illnesses now and in the future. It’s not the whole solution, but it is an important part of your arsenal against cognitive decline.

Lowers stress levels

When you’re feeling stressed out, one of the best things you can do is hit the track and run or gather your friends together for an impromptu baseball game. Why? Because moving around and playing sports with good friends is a great way to let off steam. Not only that but it will help to lower the cortisol levels in your body, which will help you to calm down, relax, and get a better night’s sleep that evening.

Improves sleep quality

Speaking of sleep, it is fair to say that participating in sports can also help to improve the quality of sleep you get on a regular basis. This is not only because using your body each day will naturally tire it out more, but also because it lowers your cortisol levels so you have a more peaceful night. On days when you exercise, you are likely to fall asleep more quickly and have a deeper night’s sleep, which means it will be easier for your body to repair and rejuvenate itself too.

Lowers loneliness levels

When you play team sports, you have teammates to chat to, play alongside, and celebrate or commiserate with, which means you are less likely to succumb to the depths of loneliness that leave so many people feeling so down so much of the ti in this modern world where online connection is often more common than face-to-face.

As you can see, there are just as many reasons to exercise for the sake of your mental wellbeing as there are for your physical being, so it really is important that you get out there and get yourself involved in sports.

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What It’s Like to Be a Strong and Independent Woman

There is always one member in an all-girl friend group who’s always put together. She’s the one everybody goes to for advice because she seems like she knows what she is doing all the time. She is strong, she is responsible, and she is an achiever. She knows what she wants, and she works hard for it.

If you get the same compliments as these descriptions, chances are, you are a strong independent woman. Don’t believe it? Read on to see what it’s like to be one.

1. You Have Big Goals and You Put Them First

You have big dreams. That might be to travel the world, be a successful CEO of a sustainable clothing company, or own a stake at a high-end property developer. Or maybe you dream of inspiring other people, living a simple life, or being an astronaut. Whatever that dream is, you are working hard to achieve it.

And if you don’t have the means right now, you are working hard and finding ways to get as close to your dreams as possible. If you can’t afford to travel, then you look for internship opportunities abroad. You get to earn while you also get to live your dream. Or you study hard to get a scholarship in a university abroad.

Your goals are not just some motivational piece you remind yourself every day of. You have the burning desire to achieve them. And you align your actions towards the fulfillment of these things.

2. You Know Your Worth

It’s not easy to achieve a level of self-love where you accept everything about yourself. But part of being a strong woman is accepting that you cannot change some aspects of yourself, which is okay.

You don’t attach your self-worth to things that change. You don’t think you are worthy of love because you are beautiful. Beauty fades in time, and you know that full well.

You don’t work hard to achieve big things to get other people’s approval. You know that your worth is much more than the trophies, the titles, and the empty congratulatory remarks.

Instead, you work on being kind. You exert effort so that you leave a good impact on other people. You fight for things that will make the world a better place to live in.

Leaving situations where you are not valued and where there is no growth is also your strong suit.

3. You Sustain Yourself

You are a strong, independent woman because you don’t depend on other people for your happiness. Of course, you understand that no man is an island. All relationships contribute to self-development and growth.

But, you know the importance of being there for yourself. You don’t need to be in a relationship to feel whole. You know how to take care of yourself. You make yourself a coffee, go on night drives, or read a quality book to make yourself feel better.

You don’t need anyone to go with you. The whole decision is yours. You reward yourself for your hard work.

This doesn’t mean that you don’t value your friends, family, or your love interest. But, you know that outside of these relationships, you are whole. They add color and fun to your life, but you don’t feel sad being by yourself at the end of the day.

4. You Constantly Work to Make Yourself Better

Of course, you understand that you have flaws. You are not perfect, you make mistakes, and at times you hurt other people. But there is strength in accepting that you need to change everything that you can to grow. Or so that you will become a better student, daughter, lover, and friend.

As a result, you are forgiving and kind. There is always a wrong side to people, and you don’t judge others because of this. You have your fair share of embarrassing deeds in the past that you won’t ever do again. You lend others the kind of forgiveness that you gave yourself. After all, everyone is a work in progress.

It is a continuing journey to be at peace with the things that take time to change. What matters is that you are moving in the right direction no matter how slow.

If you identify with all the characteristics you’ve just read, there is a big chance that you are a strong and independent girl. However, you have to be careful of the weight of other people’s expectations of you to be strong and independent all the time. Even the strongest ones crumble; even the most independent ones need the comfort of home. There is no shame in that.

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Ways To Achieve More in Life

Achieving in life means different things to different people. However, one thing remains present in all these things – if you want to achieve something, it takes time and dedication. The first thing you have to do is cultivate the right mindset. It does not matter who you are or what position you are currently in, anyone and everyone can focus on achieving and being successful. All it takes is to be serious about the pursuit and you can do whatever you want (within reason).  

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What are your Strengths?

If you want to achieve, then you need to discover what your strengths are. Sit down and contemplate what you are good at, what comes naturally for you, and what you like. Once you know this, you can begin to focus energy in the right direction. 

Be Committed

No matter what you plan on doing, it will help if you are 100% committed. It is only through total dedication and commitment that we can truly succeed. Perhaps you have some personal issue, and you want to get better. This is where something like a drug rehab center will be very effective. Commitment plus extra help will have you achieve the end result. 

Create Goals

Perhaps you have an overarching goal to become a doctor. It may seem very far away from you at the moment. Inserted of creating one biog goal, create a lot of smaller goals that help you get to where you are going. For example, going back to school and finishing that biology qualification so you can go on to university to study to become a doctor. Every big goal has many smaller goals to get to the endpoint. Besides, smaller goals help you develop a plan of action. A huge goal is difficult to visualize, but if you can see that path to get there, it is far easier to begin seeing that future as a real possibility.

Do Not Be Afraid to Fail

If you are afraid you will not succeed, then you will end up doing nothing. Every failure means that you grow and develop a wider breadth of knowledge. No matter what your pursuit, failure to achieve the exact thing you want, should be seen as an achievement in its own right. By failing, you have tried, and you can go on with more knowledge.

Take Action 

Do not just talk big, actually go out and take action. Go outside your comfort zone, speak to speak, create things. If you can think of a better way of doing something, do it. Actions speak so much louder than words, so do something different. There is never a right time to do anything, so start taking action and be proactive today.

Never Stop Learning

The world is such a huge place, and no one knows it all, no matter how much they pretend to do. If you want to achieve, you should read as much as you can, listen to experts and never close your mind to a new idea.

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Changing the Person Staring Back at You: 4 Methods To Project a Different Image

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The whole physical image we hold of ourselves is an insight into our weaknesses as people. We hold self-image in high regard, and it gives us a sense of our personality and is a key to how we understand life. So if we want to change our image and project something different outwards, we need to focus on a number of key practices to ensure that we are doing it right. What are these?

See the Person in the Flesh 

If you want to be someone who is picture-perfect, it is not enough to imagine ourselves as that person, but we’ve got to stare at this person in the mirror and see them in the flesh. Half of the issue is that we all have little hang-ups about ourselves. If we have issues with our teeth, the great thing is that these things are easily fixed. Many dental services can help align those teeth, but it is about fooling our brain into recognizing that the person that’s in the mirror is a better version of ourselves. It is a major cliche, but it is about dressing for the job that you want. The same thing applies to being the person that you want.

Reframe Self-Critical Thoughts

When we are trying to project a different image, we have to remember that we need to work from the inside out. If we have self-critical and judgmental thoughts, we’ve got to reframe these into something that’s more helpful and healthier. There are things that we can do to change, such as using non-judgemental reflection, becoming more aware of our inner critic, or training certain thoughts and behaviors, such as self-compassion.

Focus on the Things You Love About Yourself

If you have a negative frame of mind, you can benefit from lifting things that you really like about yourself. Many people want to change their self-image because they don’t like who they are. In order to break through, you need to make a list and take an inventory of your best qualities. Do this before you go to sleep because sleep is when our brain processes a lot of our thoughts. It is recommended that if you want to learn something new, you do it before you go to sleep or have a major rest where you aren’t using your brain. It is at this point where your brain will actually play and replay things that you’ve just fed it. Write down the things that you love about yourself, and occasionally glance at these things when you wake up in the morning and remember that you are worth it. 

Rest and Rejuvenate

Finally, it is so important for your vitality to rest. Because if you are not rested, you are not giving yourself the foundation to thrive. Not sleeping properly can cause you to be irritable, and could be overly critical of yourself. You need to prioritize sleep above everything else because this will be the foundation that you can build everything else upon.

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How To Become Less Judgemental – And Why It Will Change Your Life

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As human beings in the twenty-first century, we walk around judging others constantly. Most of us don’t even realise we are doing it – it’s a mindset that we learn as children and grow up with throughout our lives. Although there is some natural element to judging others and seeing them as competition, in today’s society, judging others serves nobody at all.

In today’s post, you will learn three ways to stop being judgmental, and find out exactly why judgement is so poisonous in today’s society. 

How judgement is the enemy of progress…

Every person on Earth is unique, yet we quickly form categories that society reinforces. This is a simple yet powerful truth: the more you fall into your society-formed categorization, the more alienated you feel by others outside of your “category”. These categories can be class-based, race-based, gender-based and even industry-based. We allow other people’s judgement to define us, and therefore we give the same energy back into the world.

However, in recent years, a shift has begun to happen. The younger generations are moving away from harmful judgements and are slowly beginning to reform the way they see others. Practicing this radical non-judgement is not everybody’s cup of tea, but it certainly aids progress. The more we see others for who they are, the less likely we are to feel judged or alienated by the world, too.

3 ways you can stop judging others

Now, let’s get to the practical side of things. How do you stop being judgemental when it’s ingrained so deeply?

Let’s take a look at three practical steps you can take towards non-judgement.

  1. Walk a mile in their shoes.

If you find yourself casting judgement over a person before you truly know them, you need to practice empathy. It’s easy to be critical of other people’s decisions or ways of life, but have you ever walked a mile in their shoes? Probably not.

Of course, it’s not always possible to actually have the same experiences as somebody else. But what you can do is be open, listen, and learn about how they see the world in comparison to you. You may not always agree, but simply by being open to the possibility of changing your mind, you are practicing radical empathy that can be life changing.

  1. Befriend people from all walks of life.

If you close your inner circle off to anyone who isn’t exactly like you, your mind will likely stay closed, too. In order to be less judgemental in general, it is a good idea to befriend people from different backgrounds, religions, sexualities, and political viewpoints. 

  1. Realize that your life experience isn’t universal.

Your experience of the world is just a tiny sliver of what’s out there. Your opinions, therefore, are formed based on your minute experience of the world. 

Let’s use an easy example: drugs! You might have grown up thinking that all drugs were evil and bad, until you met somebody with chronic pain who used marijuana to soothe their suffering. Before you know, you’ll be buying them a joint case and even trying it out if you’re brave enough! This is just one example of so many things you could change your mind about in the future.

Overall, it’s time to put away our shallow judgements of others and be more open!

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