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A Paradigm For Self-Improvement: Unleashing Your Strongest Self
This is my book, which has been officially published by Amazon. Please check it out. https://www.amazon.com/dp/B0DT4RGQ9H
To GOD be the GLORY!
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FOREWORD
Aside from the values of faith and self-belief that my mother effectively inculcated in me, one key element of personal growth and development embedded into my system even long before I joined the self-improvement bandwagon was lifelong learning. My parents kept telling my siblings and me the value of education, the need to learn new things and skills, and the importance of always striving to be the best and strongest we could be to fulfill our dreams and ambitions.
I believed them to the point that when I had already acquired the degrees I wanted, I looked for a new jar of knowledge where I could dip my fingers. I pushed it further when I realized I had been doing much related to improving my health and acquiring new skills. I decided to focus on personal growth and development.
At first, my affair with self-improvement was just a fling. I thought it was enough that I read self-help books. However, I was not satisfied. I thought adding positive thinking to my faith, self-belief, and lifelong learning was enough. I was wrong. I wanted more.
Then, the unexpected happened. My romance with self-improvement took a serious turn after I watched a film entitled “The Secret.” I saw the DVD of the movie only by accident. The store owner mixed it with other genres of film. When I bought it, I had no idea what it was. There was no synopsis or a brief note explaining anything about it. That was it… everything was what the title suggests—SECRET.
I wondered if it was a mystery thriller or a sci-fi movie. When I played it, I discovered it was a “self-help” film—technically a documentary. I must admit that I first considered the ideas presented preposterous. From the beginning of the film, what I saw and heard appeared as if lifted straight from the pages of a science fiction book, but they also tickled my curiosity, perhaps because I love science fiction.
I continued watching, tried to be open-minded, and thought of the information in the film as tips for personality development. I have always considered anything that advocates positive change worth my time and effort. I watched it a second time, and some exciting segments were a few more. After that, I started using valuable tips I learned from the movie. I even shared the ideas I discovered with my students whenever I saw a connection to the contents of our topic.
Then I decided to do an Internet search for one of the speakers, the one who spoke first in the movie – Bob Proctor. That Internet search led me to his motivational videos on YouTube and links to information and videos of other motivational speakers such as Jim Rohn, Wayne Dyer, Les Brown, Joe Dispenza, John Assaraf, Brendon Burchard, Brian Tracy, Zig Ziglar, Tony Robbins, Simon Sinek, Tom Bilyeu, John Maxwell, and Mel Robbins. I heard them mention Napoleon Hill, Earl Nightingale, and Earl Shoaff, which led me to find them online.
They were all my professors at VU (Virtual University). I religiously watched the videos they posted on their social media platforms, and they taught me well. I consider them my mentors in the field of personal growth and development. Through them, I learned much about constructs related to self-improvement and Positive Psychology—goal-setting, planning, decision-making, time management, well-being, mindset, personal accountability, lifelong learning, good thinking, positive thinking, self-discipline, and more.
I consider them my mentors. They taught me valuable lessons I never learned in school. Thanks to them, I realized that in striving to be the best I can be, as my parents instructed, there are attitudes and beliefs I must pursue and possess, skills and abilities I must learn and acquire, and practices and activities I must carry out and perform. I realized how essential they are for achieving one’s full potential and becoming the best.
Seeing how personal growth and development have benefited me personally and professionally and recognizing that as a teacher, I can help my students and influence my loved ones and dear friends to experience the same, I have embraced self-improvement as an advocacy. I am committed to promoting it. There may be those my mentors from VU could not reach but whom I may be able to. I strive to do so in my humble ways.
To the best of my ability, I aim to plant seeds of motivation and inspiration in others, encouraging them to recognize their potential and embrace the transformative power of self-improvement. I believe that each interaction, no matter how small, has the potential to spark a profound change in someone’s life. Whether through teaching, writing, or engaging in meaningful conversations, I see every opportunity as a chance to leave a positive imprint on those I encounter.
In doing so, I am trying to carry forward the legacy of my mentors, whose wisdom and guidance have shaped my journey. Their influence reminds me that advocacy is not confined to grand gestures but is often reflected in our quiet, consistent efforts to uplift those around us.
My mission is to reach individuals who may feel unseen or undervalued, empowering them to believe in their capacity to grow and succeed.
In my classes, I actively seek opportunities to instill the value of striving to improve. I do the same in informal discussions with friends, loved ones, and sometimes strangers. Whenever I have the chance to discuss something related to self-improvement, I seize it without hesitation.
My approach is grounded in the belief that the desire to grow and evolve is universal, and all it often takes is a spark—a meaningful word, a shared experience, or a heartfelt conversation—to ignite that desire in someone.
It reminds me of how those simple compliments from a couple of teachers in high school inspired me to study harder.
I also write essays on personal growth and development, which I post on my websites and social media accounts. When I realized how much I had already written on the subject, the idea of writing a book on self-improvement emerged. I decided to compile and interconnect everything I had written about personal growth and development into a book.
My motivation for writing this book is clear: I want to offer a guide that could help readers like you achieve their full potential, be the best and strongest version of themselves, and attain fulfillment by achieving what they desire. When I began working on this book, I also had my students in mind. I hope they and other young people like them will read this book like you.
You have dreams and ambitions, but uncertainty can sometimes keep you stuck. You doubt your ability to achieve them. Sometimes, your challenges feel larger than life, your dreams out of reach, and self-doubt gets the best of you. However, I still believe that you have the power to become the highest version of yourself, manifest your dreams, and flourish into becoming the best you.
It is not luck or chance that gets you to the fulfillment of dreams and desires—it is learning the right strategies and applying the focus, determination, and passion you need to pursue your personal and professional endeavors. The future is yours to take.
This book is divided into three parts, each focusing on different aspects of self-improvement. In Part I, we will discuss beliefs and attitudes; in Part II, skills and abilities; and in Part III, practices and activities.
Henceforth, I will collectively refer to beliefs and attitudes as a value system, skills and abilities as a competence framework, and practices and activities as a habit scheme.
The world needs people willing to rise to their full potential, lead purposefully, and contribute to something greater. I believe you are one of those people.
As you read through the following pages, I hope you will find the encouragement, insight, and tools you need to take the next step in your journey. My goal is to inspire you to look at your personal and professional goals not as impossible dreams but as inevitable outcomes that await your dogged determination to succeed.
This book is both a reflection of my journey and an invitation to join me on the path to unlocking the greatness within you. I do not feel like I am already the best version of myself. Thus, my journey towards unlocking my full potential has not ended yet. If you have not started with yours, now is the time to begin.
Why A Daily Routine Matters
“Win the morning, and you win the day.”
~ Aries Spears ~
Whether you believe it or not, the things you habitually do or do not do every day, consciously or unconsciously, will determine how healthy, successful, and happy you will be. That’s how powerful routines and habits are. It would help if you were mindful of the activities you engage with every day. Reflect and ask the following questions: “Are there things you’re supposed to do but have not done?” and “Are there things you did that should not have?” This discourse deals with the distinctions between routine and habit and how adhering to a consistent routine and good habits can unlock your full potential.
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A person who consciously sets routines can be likened to a pigeon with a keen homing instinct that can navigate its way back home no matter how far away from its loft you release it. Conversely, anyone who does not have specific daily routines and does things on autopilot is like driftwood floating in a river. Without intention or direction, the driftwood is subject to the forces around it, carried by the current without control over where it goes or when it stops.
You may pause for a while and reflect. With which could you be likened – to a pigeon or driftwood? Do you have specific daily routines that you perform religiously or start and end a day singing to the tune of “Que sera, sera”?
The word “routine” describes activities regularly performed. Routines can be personal or work-related and are done at the day’s beginning, during, and end. A routine may include behavior as typical as “waking up at the same time every morning” or as important as “going to work as scheduled.”
It can be argued that something you do repeatedly every day eventually becomes a habit, and thus, it ceases to be part of your routine.
At this juncture, clarifying the difference between routine and habit is necessary. The two are related but distinct concepts. Eyal (2014) argued that people want to turn everything into a habit without understanding the fundamental difference between a habit and a routine. He explained that habit is the impulse to do a behavior with little or no conscious thought, while routine is a series of behaviors frequently repeated [intentionally].
Eyal pointed out that most things people want to turn into habits will never become habits. Some routines can eventually become habits, but not every routine can become a habit.
The things you do daily can be deliberately set as parts of your daily routine or are habits you perform on autopilot. Those activities you intentionally or unknowingly do can benefit or harm your well-being. The ones you do routinely (and not habitually) are the ones that will move your SH2W needle.
Duncan (2022) explained that a daily routine is simply a collection of habits you do daily. He added that you likely have a series of daily routines you aren’t fully aware of—for example, things you do automatically when getting ready in the morning, starting your workday, or winding down in the evenings. He argues that making activities intentional means shutting off autopilot and consciously creating daily habits that increase productivity and generate happiness. Making routine intentional is also eliminating the habits that stand in our way.
A habit is an automatic behavior triggered by specific cues and usually performed without much conscious thought. Milkman (2021) explains that habits are like shortcuts—they’re things we can do quickly and without thinking because we’ve done them so often that they’ve become automatic. Routine, on the other hand, refers to a sequence of actions regularly followed, usually intentionally designed for specific times of the day. Routines are typically more deliberate and involve conscious planning.
As Milkman pointed out, a cue or trigger is often needed to remind us to start our habitual actions. For example, if you habitually brush your teeth after meals, you’ll likely do so automatically after finishing a meal. By contrast, a routine behavior is not connected to a specific cue. Following a routine, like going to the gym for a workout, requires conscious and deliberate effort—even discipline.
Habits form automatically over time, whether beneficial or detrimental, shaping your behavior often without conscious thought. There are good and bad habits. You must strive to retain positive habits and break negative ones. Self-awareness and discipline are crucial in helping you reinforce beneficial habits while working to eliminate harmful ones.
In contrast, a routine is generally designed to be beneficial, as it involves intentional planning and structure. People rarely, if not never, schedule activities that harm their well-being. You can incorporate positive habits into your routines to form a framework of beneficial behaviors that support pursuing your goals and overall quality of life.
As articulated in this discourse, a daily routine is a set of specific activities (including positive habits) scheduled at certain times of the day and performed in pursuit of one’s goals.
Your routines embody your goals and plans and are fueled by your whys. The things you do every day are supposedly tied to the goals you have set. Every move you make during your waking hours should be part of the plan you established to pursue those goals.
Setting routines indicates that you are controlling your destiny, unwilling to be dictated by the currents of fate—floating without a purpose, at the mercy of circumstances like driftwood. Establishing a daily routine is an effective way of managing time. It ensures that you do your daily activities as scheduled.
Organizing your activities sets clear intentions and indicates your seriousness about pursuing your dreams and ambitions. It is a hallmark of being purpose-driven. When we begin a day, we cannot afford to stay adrift, moving from task to task without any true purpose.
Routines are indeed driven by a purpose. We include an activity in our daily activities for specific reasons. We also add to our daily routine habits that we deem beneficial, which would contribute to attaining our goals.
Routines are beneficial in many ways. Csikszentmihalyi (2008) states, “When you establish a routine, your body and mind start to adapt, making it easier to slip into a deeply focused state known as ‘flow.’ Establishing a routine creates familiar cues that signal your brain to prepare for deep focus, enabling you to immerse yourself completely in an activity. Over time, this consistency allows you to transition smoothly into productivity without forcing it.
Choosing and sticking to your daily activities shapes your mood, shaping who you are (Murray et al., 2020). The activities you select each day influence your mood by setting the tone for how you feel and approach the world. Consistently engaging in positive, purposeful actions can foster a stable, uplifting mood, gradually shaping your habits, attitudes, and identity.
Daily routines also help you take control of your day and, subsequently, your life. They allow you to start your day, make better decisions, sleep better, enjoy quality time with loved ones, and have more time for activities you love (“Why Routines Are Good,” n.d.).
Having a daily routine will help you improve your focus and productivity. A list of specific activities at specific times of the day will allow you to concentrate on doing things one at a time and deliver the best possible results. Knowing what should be accomplished eliminates unwanted stress. Neuroscientists claim that when you set to do something, you are preparing your subconscious mind for the job, and doing it will no longer cause you to feel stressed.
The success, happiness, health, and wealth you want to achieve will not emerge from a stroke of luck or just sporadic bursts of effort. They will result from intentional daily routines—those small, often unnoticed actions that accumulate and compound over time. Take the example of daily reading in your field of expertise; it’s like a drop of water on a rock. Ovid once said, “Dripping water hollows out stone, not through force but through persistence.” The benefits of consistent reading—or any other habit you cultivate and include as activities in your daily routine—are impossible to predict now, but over time, they add up in ways you might never have imagined. Your daily routine shapes your life’s course when repeated with discipline and purpose.
Daily routines are usually divided into three parts – activities we do in the morning before performing our chosen profession/vocation, during the time that we perform that profession/vocation, and in the evening when we return home and before sleeping.
People have different morning rituals. Jim Kwik (2020) recommends his ideal morning routine – recall your dreams, make the bed, drink water and take supplements, breathe, meditate, move [exercise], take a cold shower, nourish your brain, journal, create a to-do list, a to-be-list, and a to-feel list, read, make a brain smoothie, do brain training, and start with your most difficult and most important task.
Which ones of Jim Kwik’s recommendation are you actually doing?
Bokhari (n.d.) argued that a healthy morning routine has four core components: physical, mental, emotional, and spiritual. He considers those four as the sources of energy that each of us is born with. You must unleash your physical energy and activate your body to prime it for a successful day. Learning something new or doing at least one thing each morning is essential to sharpen your mind. He suggests addressing your emotional and social needs by checking in with yourself, connecting with people you care about, and unleashing your spiritual energy by doing something that allows you to reconnect to your purpose, faith, or WHY.
During the day, your work or business takes a considerable chunk of your daily routine. A daily work routine is a set of behaviors aimed at achieving and accomplishing tasks most efficiently when practiced daily. A pattern of habits, activities, and behaviors governs how an individual plans a task schedule and decides which task should be done at what time (“Five Steps in Daily Work Routine,” n.d.)
Experts recommend taking breaks during work hours to boost productivity, maintain high levels of focus, and prevent burnout. The “Pomodoro Technique” is an effective way of doing this. The technique requires work intervals (e.g., 25 minutes of focused work followed by a 5-minute break).
The pursuit of your evening routine commences when you go home from work (or when you stop working). An ideal evening routine helps you wind down, reflect on the day, and prepare for the next one. The goal is to relax your body, declutter your mind, and prepare for a restful sleep.
Studies conducted on daily routine recommend the following to-do list for an evening routine: unplug and disconnect, reflect on the day and practice gratitude, plan and set intentions for tomorrow, engage in relaxing activities, practice personal hygiene and self-care, set up a sleep-friendly environment, and practice relaxation techniques or visualization.
Instead of spending long hours using gadgets, you might consider dedicating time to other activities, such as reading, journaling, or meditating.
A carefully planned daily routine is required to live a purposive life. It makes every action you take intentional and geared towards achieving your goals. Starting your day with morning rituals that will invigorate you the whole day ensures that you will work productively and get your desired results. Ending the days right is just as important. Thus, your evening rituals should not only be spent for further self-improvement but must allow you to recharge and get ready for the next day. Consciously choosing the activities for your daily routine is a manifestation of purposiveness. It indicates the desire not to live your life on autopilot. Establishing an organized set of activities is veering away from merely going through the motions of life.
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NOTE:
You can see the references in the following link…
The Pursuit of Well-Being (Part 2)
A holistic approach to well-being also requires embracing lifelong learning. The primary component of intellectual well-being is the desire to continuously learn and perpetually crave new ideas. Those strong in this dimension possess a sense of curiosity and the desire to develop their critical thinking and creative abilities.
On its website, dedicated to promoting well-being, the University of Virginia refers to intellectual well-being as the ability to open one’s mind to new ideas and experiences that can be applied to personal decisions, group interaction, and community betterment. It added that it also involves using one’s mental abilities meaningfully and feeling satisfied and proud of one’s educational and intellectual journey.
Awareness about how you learn and study best is vital to enhancing your intellectual well-being. You can foster this by challenging yourself and not allowing self-limiting beliefs. You will encounter setbacks and failures along the way, but treat them as opportunities for growth and development.
People with enhanced intellectual well-being are lifelong learners. Talerico (n.d.) states that they are interested in pursuing personal and professional development, such as picking up a hobby, studying a subject, learning a language, taking a vocational course, playing a sport, and joining a club. She also enumerated the benefits of lifelong learning: job security, career options, renewed motivation, stronger soft skills, better cognitive health, confidence, and networking opportunities.
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In addition to physical and mental well-being, the World Health Organization (WHO) considers social well-being an important dimension of overall health (Salehi et al., 2017). They identified five key domains of this dimension: social integration, social acceptance, social contribution, social actualization, and social coherence. Social wellness, or the lack of it, can significantly impact overall well-being.
Enhancing your social well-being requires building strong relationships and participating in community activities. You must cultivate positive and healthy relationships with family, friends, and colleagues. Volunteering in activities organized by your community is also an excellent way to establish new connections. Staying connected with the people in your life will help you enhance your health’s social and emotional aspects. Keep in mind that effective communication is essential in the process of establishing connections.
STRIDE (n.d.) explained that social wellness is achieved when one can create and maintain healthy, reciprocal relationships with the people around one. Positive social relationships can provide comfort and support in difficult times, increasing one’s resilience and ability to cope with life’s challenges.
It is not difficult to set a goal for social well-being. You can begin by regularly contacting friends, joining a group of people with whom you share common interests, or volunteering at community organizations that promote your advocacy.
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The quest for holistic well-being also involves engaging in activities that provide a feeling of purpose or productivity. At a certain point in your life, you will want a job or work where you can apply the knowledge and skills you acquired or developed. You may either apply for a job or be self-employed (or run an enterprise of your own) in your chosen field. When you finally settle into any kind of work, another dimension of your well-being is activated: your occupational well-being.
Occupational well-being is about pursuing a career that gives you a sense of purpose and fulfillment. It involves recognizing your talents and skills while seeking opportunities for personal satisfaction and growth through your work and pursuing a hobby or interest.
Sometimes, instead of contributing to overall health, having work becomes a source of stress. Instead of finding joy through it, work becomes a source of depression. Oakland University (n.d.) stressed that occupational well-being also involves achieving a healthy work-life balance, managing workplace stress, and building relationships with bosses and coworkers while integrating the commitment to your occupation into a satisfying and rewarding lifestyle. It may not be easy, but the only way to achieve occupational well-being is to learn the art of juggling your personal life and career.
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The occupational facet is directly tied to another dimension of well-being–financial well-being. Finding a job or pursuing a hobby or interest is done for self-fulfillment and financial stability. It can serve both purposes. The occupation that awaits you there will provide you the economic resources you must have for your basic needs and those beyond basic (healthcare, self-care, education, recreation, and what-have-you).
The CFPB (2015) defined financial well-being as a state of being wherein a person can fully meet current and ongoing financial problems, feel secure in their financial features, and make choices that allow enjoyment of life. The report added that the concept of financial well-being has four central elements: Having control over day-to-day and month-to-month finances, having the capacity to absorb a financial shock, being on track to meet your financial goals, and having the financial freedom to make the choices that allow you to enjoy life. For Kempson & Poppe (2017), this dimension of well-being refers to how individuals can comfortably meet their current commitments and needs and have financial resilience to maintain this ability.
Individual differences also affect how people determine the financial resources needed to cover necessities, settle obligations, handle emergency expenses, and fund recreational activities. A person’s level of materialism and practicality will influence the amount of money they require to achieve financial well-being.
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In the pursuit of overall well-being, we establish and nurture relationships with our fellow human beings, the social institutions we belong to, and our surroundings. You must preserve not only your personal relationships but also the environment. Your awareness of environmental issues, attitudes toward climate change, and willingness to adopt sustainable practices indicate your level of environmental well-being.
BU (n.d.) explains that environmental well-being involves valuing the relationship between ourselves, the spaces we live and work in, and the planet. It requires noticing and understanding how our surroundings impact our thoughts and feelings and how our actions affect the environment. This awareness enables us to make decisions promoting sustainability and respecting our community. According to STRIDE (n.d.), your sense of safety, comfort, and connection with your physical surroundings is called environmental well-being. It entails considering how your surroundings, community, and self interact.
While we may be at the top of the food chain due to our superior intelligence and the technology we have created, we must respect all of nature and the animals that inhabit it. This respect is the foundation of environmental well-being and fosters our environmental consciousness and conscientiousness. Such conscientiousness leads us to take on the role of a good steward of God’s creation rather than its destroyer.
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As previously articulated, Swarbrick maintains that all the dimensions of well-being are equally relevant and interdependent. However, if there’s one aspect that strongly affects all the others, it’s the spiritual dimension. While the journey toward overall wellness often begins with physical health, spiritual well-being provides a deeper sense of purpose and meaning, helping to sustain and balance the other dimensions.
The spiritual dimension is the foundation in your quest to achieve overall well-being. It will guide you through challenges and contribute to your emotional, mental, and social stability. Your spiritual inclinations will serve as the guiding force shaping your thoughts, behaviors, and attitudes in every dimension of well-being.
Najarkolaei et al. (2019) explained that spiritual well-being is a unique source that coordinates physical, mental, and social dimensions, and it is characterized by stability in life, peace, adjustment, and harmony, a sense of close relationship with oneself, God, society, and the environment.
Spirituality has a strong positive influence on the way people live. Those whose spiritual well-being is robust are better equipped to deal with difficulties and challenges in life. Faith in the existence of God gives hope when the chips are down, and assurance that helps is on the way. Puchalski (2001) mentioned that some studies indicate that spiritual people tend to have a more positive outlook and a better quality of life. This assertion was supported by the findings of the analysis performed by Casanova et al. (2023). They found a significant correlation between spiritual beliefs and hope/optimism, indicating the positive influence of spirituality on emotional well-being. Additionally, spirituality is positively associated with autonomy, highlighting its role in fostering independence in later life. They also explained that spirituality is both a coping mechanism and a source of purpose and meaning in life.
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With all the dimensions of well-being—physical, emotional, social, intellectual, occupational, financial, environmental, and spiritual—collectively contributing to holistic well-being, neglecting any one of them will adversely affect your journey toward living a balanced
The Pursuit of Well-Being (Part 1)
“Wellness is the complete integration of body, mind, and spirit – the realization
that everything we do, think, feel, and believe has an effect
on our state of well-being.”
~ Greg Anderson ~
To most people, being healthy is seemingly inconsequential–not a big deal. It’s not considered an achievement worthy of praise and deserving of a spot on social media. As someone once quipped, “Being healthy is a success that many people forget to celebrate.” They don’t consider not being stricken by any kind of disease or burdened by stress and anxiety a victory–a huge blessing that they should thank God for (if they believe He exists).
Virgil’s assertion that the greatest wealth is health is often disregarded. Only when we get sick and bedridden do we start to pay attention to our health or well-being. In some instances, we only do so when it’s too late, and the condition is already either difficult to reverse or not reversible at all.
Let’s not forget that pursuing your personal and professional endeavors is difficult if you’re not healthy—mind, body, and soul. Nurture your well-being before you can embark on a journey towards achieving your dreams and ambitions.
The Oxford Dictionary defines well-being as the “state of being comfortable, healthy, or happy (Oxford, n.d.). Merriam-Webster defines the construct in almost the same way except that instead of “comfortable,” it uses “prosperous” as an adjective used to explain the construct further. As Purcell (2018) explained, this concept embraces more than just physical health. It considers the entire person, both body and mind [and more]. It indicates not just the absence of illness but also the presence of positive mental states, emotions, and moods.”
Ruggeri et al. (2020) gave a more comprehensive definition of well-being. They explained that well-being is the combination of feeling good and functioning well, experiencing positive emotions such as happiness and contentment, developing one’s potential, having some control of everyone’s life, having a sense of purpose, and experiencing positive relationships. This shows that well-being goes beyond the pursuit of a healthy body. It encompasses various aspects of a person’s life, including physical, mental, emotional, spiritual, and social. A person is a physical, emotional, mental, and a spiritual being.
Engaging in activities that promote wellness can nurture well-being. Good wellness habits can contribute to a sense of well-being. This article will delve into the various wellness activities that can lead to well-being.
Wellness is the active pursuit of activities, choices, and lifestyles that lead to holistic health (Wellness Defined, n.d.). The enhancement of one’s overall well-being is the ultimate goal of engaging in activities that promote wellness.
Swarbrick (2012) explained that wellness is a conscious, deliberate process that requires a person to become aware of and make choices for a more satisfying lifestyle. She proposed a model that has been used to craft a practical framework for the pursuit of overall health. Her ‘wellness model’ (see Figure 1) is considered the gold standard for a comprehensive well-being program. Well-being programs found on the Internet have adopted this program in one way or another, wholly or in part.
Figure 1 – Eight Dimensions of Well-Being
The model illustrates the different dimensions interlocked in circles to demonstrate their connection and interdependence. Swarbrick proposed that wellness should be approached holistically. You should not focus solely on specific dimensions while neglecting others. A meaningful wellness program aimed at maximizing your overall well-being requires that each dimension be given due consideration. You need to become familiar with each dimension and give them proper attention.
The definitions/explanations of each dimension shown in Table 1 were compiled by the University of Pittsburg on its website, which caters to well-being.
While all eight dimensions are equally important and should receive proper attention, overall well-being should begin with the physical aspect—by taking good care of your body. You must be strong and healthy before pursuing your dreams and ambitions. Regular exercise, a balanced diet, and adequate sleep are the usual advice to achieve physical well-being. It would behoove you to also take regular check-ups and preventive care.
Mahindru et al. (2023) asserted that physical activity also positively affects mental health in addition to the apparent physical health benefits. They mentioned specifically that consistent physical activity may also significantly improve sleep quality. The researchers cautioned that physically inactive individuals have been reported to have higher rates of morbidity and healthcare expenditures. Taking good care of your physical well-being also requires avoiding alcohol, cigarettes, or cigars and using prohibited drugs. Government and health authorities issue warnings against these substances, but surprisingly, there are no high-profile precautions against sugar, another substance that, when abused, will cause illnesses. Just like smoking, excessive sugar consumption leads to debilitating diseases like diabetes, obesity, and heart disease. So, if you genuinely care about the physical aspect of your well-being, be sure to include sugar in the list of substances to avoid.
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Emotional wellness has been proven to be directly tied to physical health. When you experience tremendous stress and negative emotions and fail to overcome them, you are bound to develop health problems. You need to develop techniques to manage stress. You probably have often heard how mindfulness practices and meditation help reduce stress and enhance focus.
Mental health professionals suggest staying connected with people in our lives to safeguard our emotional and mental well-being. They also recommend striking a balance between life and work. Thus, you must leave your work in the office so you will have fun and enjoy yourself when you’re with your family and friends. Additionally, cultivating a positive mindset and practicing gratitude are essential. Most importantly, do not hesitate to seek professional help when necessary.
The activities or things you can do to nurture your emotional well-being include exercising, eating well, and getting good sleep. In addition, the CDC (n.d.) offered tips to improve the emotional aspects of your well-being. You get outside to take a nature walk or a city hike. Be active, too. Take a dance break. You can also go to the gym to lift weights or do push-ups or sit-ups. You can also channel your energy into quick cleaning or spending an hour at home. You may also practice relaxation techniques. You can close your eyes, take deep breaths, stretch, do yoga, or meditate. In addition, they suggested that you embrace self-care, check it with yourself, practice gratitude, laugh, consider a new hobby, find an inspiring song or quote, maintain or build your social network, and connect with your faith through prayer or reach out to a member of your faith community.
Race To 100 (Longevity)
As I explore deeper into self-improvement, I came across a lot of literature written on longevity. I got so fascinated by the idea of people not just reaching their full potential as persons but living as long as they could.
Creating a paradigm to capture the relationship between the constructs “reaching one’s full potential” and “longevity” is a little bit tricky. Will the conceptual model show that the latter is an integral part (or the result) of the former? Which of the following questions should be answered – “Is living as long as a person could a part of reaching the maximum physical capability of their body?” or “Is longevity the result of being able to develop fully as a person?”
I think longevity should be viewed as a product of the efforts of people to reach their full potential. To say that living as long as people could is the result of them giving their physical bodies the maximum care only is tantamount to considering a person as a mere physical specimen. A person has, not just a body, but a mind and a spirit. In psychology, an individual is looked at as a physical, mental, emotional, social, and spiritual being. I believe that only when people are able to strike a perfect harmony among these different aspects of being that they could hope to have a shot at longevity.
The interest that longevity has been drawing from both the scientific community and the general public has seemingly created a new sport which I call “race to 100.” I signed up for the race. I want to celebrate my 100th birthday. It is my desire to be on my feet dancing and probably carrying one of my great-grandchildren (or would it be great great-grandchildren) when that happens. I don’t like to be in a wheelchair struggling to blow out those 100 candles.
Celebrating the 100th birthday is a milestone only a few were able to reach. Those who are lucky to live that long are called centenarians. The United Nation estimated that worldwide there are only more or less 600,000 centenarians. That’s less than 1% of the world’s total population of 8 billion people. Studies have shown that they live in certain locations in some countries which were designated as “blue zones.” Japan has the highest number of centenarians with more than 90,000.
When I told some of my friends about me wanting to be at least 100 years old, they said I am crazy to want to live that long. For them, they would be happy to live a few more years after their retirement. One of the reasons they would not want to go 80 and beyond is the possibility of them becoming weak and sickly and unable to fend for themselves. They are worried that their loved ones might just send them to nursing homes. One of them who happened to have visited an institution for elderly people lately told me that the pitiful physical, mental, and emotional condition of the old people she mingled with seemingly made her dread reaching advanced age.
That’s the most challenging part of the “race to 100” – getting there on your two feet and not aided by a wheelchair. Thus, it should be treated as a serious goal entailing careful planning and execution. It is definitely not a walk in the park. For those intending to join the race, it will help to know the life expectancy in the country where you live. In the whole world, it is currently pegged at 72.98 years. That’s the number of years an earthling can expect to live. Adding 20 or so more years is a tall order.
Genetics and environment play an important role in healthy aging and longevity. Thus, people aspiring to live way beyond their retirement age need to be aware of their family’s health histories for them to know if they have any genetic predisposition that should be addressed as early as possible. They need to ensure as well that they live in a conducive environment that would help them live healthier and longer.
The to-do list for people wanting to live as long as they could is as formidable as it could be. The list includes among other things slowing down aging, avoiding and curing diseases, staying healthy, striking a work-life balance, and keeping a robust wellbeing. All of the said undertakings are not easy to do.
There are procedures and treatments available to slow down aging. Most of them are skin-related. But it’s not only the skin cells that age. The tissues in our muscles, brain, heart, and other bodily organs succumb to the unforgiving hands of time as well. And available are natural and practical ways to slow down (if not reverse) it. What’s on top of the list is not surprising – proper nutrition and regular exercise. Eating the right kinds of foods and staying physically active help us stay healthy. Health experts claim that they contribute also to making us feel and look younger. Activities like getting enough sleep, meditation, and fasting intermittently or fully have been proven to contribute to longevity.
Additionally, it is also important to take a look at one’s lifestyle. Aside from genetics and the environment, how long people live is influenced also by their manner of living. Destructive habits like smoking should be avoided. How many times we have been told that smoking is known to cause illnesses that include heart disease and lung disorders. Scientists also found out that alcohol doesn’t only inflame the liver, it also infuses every cell causing damage to the genes. So, if drinking could not be completely avoided, at least it should be done moderately.
That’s how difficult the race to 100 is. As if those undertakings listed on the to-do list of people wanting to celebrate their 100th birthday are not already difficult, they must also observe self-discipline and sacrifice self-gratifying activities (of course only those that are classified as destructive). What makes joining this race a bit more challenging is the fact that it’s not just a matter of making sure that the physical, mental, emotional, social, and spiritual aspects of your being are in tip-top shape as you march toward the century mark. It also entails financial stability to ensure that at least your basic needs – food, shelter, clothes, medicine, and what-have-you – are met. Part of the planning in racing to 100 is calculating how much money you’ll need.
If you save more than enough to secure all that you need as you run the race to 100 and you have plenty to spare, consider traveling to places you have never been and enjoy life. Enjoy aging, don’t gripe about it. Age gracefully and gratefully. A study concluded that “those who view growing older positively lived seven years longer than those who griped about it.” So, instead of griping and worrying, just prepare for its coming.
Paano Nga Ba Dapat Sukatin Ang Tagumpay?
Paano nga ba?
Tignan muna natin ang kahulugan ng salitang tagumpay.
Ang tagumpay daw ay katuparan o kaganapan ng anumang plano o balak. Simple! Hindi ba? Kapag may binalak kang gawin at nangyari eh nakamit mo ang tagumpay. Pero ang tatanungin ng karamihan eh sa ginusto mong gawin na natupad mo naman eh ano ang napala mo? Yumaman ka ba? Sumikat ka ba?
Heto pa ang isang kahulugan ng tagumpay – “Ang pagkakamit ng yaman, katanyagan, at kapangyarihan.” Ang kahulugang ito ang ginagamit nating sukatan ng tagumpay. Tama ba?
Kung may pangarap kang natupad o bagay na nagawa sasabihing nagtagumpay ka kung dahil sa mga iyon ay nagkaroon ka ng maraming pera, nakilala ka, o kaya’y naging makapangyarihan ka.
Kaya tuwing ang pinaguusapan ay kung sino ang mga taong maituturing nating nagtagumpay ay kagyat nating naiisip ang mga bilyonaryong nasa listahan ng Forbes’ top billionaires katulad nina Jeff Bezos, Warren Buffet, Bill Gates, Mark Zuckeberg at ang mga mayayamang Pilipino katulad ng mga Zobel, Ayala, Gokongwei at Sy. At ang susunod sa listahan ay ang mga sikat na artista, atleta, at mga makakapangyarihang pulitiko.
At sa ating mga kaybigan at mga kaklase ang mga itinuturing nating nagtagumpay eh iyong may mataas na pinagaralan at mga yumaman. Kaya nga kapag may class reunion eh hangang-hanga tayo sa kanila.
Pero iyong mga taong itunuturing nating matagumpay – iyong mga bilyonaryo’t milyonaryo, mga artista, mga pulitiko, at mga kaybigan natin at mga kaklase na mga titulado, maganda ang puwesto o trabaho at maraming pera – masaya ba sila?
Ang limpak-limpak ba nilang yaman, ang kanilang kasikatan, ang kanilang kapangyarihan, at ang mga diploma, rango, at kanilang puwesto eh nakapagbigay ba sa kanila ng saya? Sila lamang, o ang mga taong malalapit sa kanila, ang pwedeng makasagot niyan.
Hindi natin alam kung totoo nga na ang mga mayayaman – dahil sa kagustuhan nilang mas dumami pa ang kanilang pera; ang mga kilalang artista – dahil sa kagustuhan nilang huwag mawala ang ningning ng kanilang kasikatan; at ang mga pulitiko – dahil ayaw nilang maagaw ang kanilang pwesto, eh sila’y hindi namumuhay ng normal. Hirap silang matulog sa gabi. Hindi daw sila masaya – marami daw silang mga agam-agam. Sana naman eh hindi totoo.
Ganoon pa man eh marami silang pera.
Pero, kaya bang bilhin ng pera ang kaligayahan ng tao? Maraming beses nang naitanong iyan. Muli kong itinanong hindi upang hanapin ang kasagutan kundi gusto kong pagbulay-bulayan lamang natin.
Kumustahin naman natin ang kanilang kalusugan. Kapag sinabi nating kalusugan eh hindi lamang katawan ang tinitignan. Meron tayong tinatawag sa English na physical, mental, at emotional health. Iyan ang pangkalahatang kalusugan.
Ang tanong – Ano kaya ang kalagayan ng kalusugan ng mga kilala nating mayayaman, sikat, at mga makapangyarihan? Wala ba silang malubhang sakit? Tahimik ba ang kanilang kalooban at pagiisip? Sila din lang, at ang mga taong malalapit sa kanila, ang nakakaalam kung ano ang totoo hinggil sa kanilang pangkalusugan.
Bakit sa pagtalakay ko ng tagumpay ay isiningit ko ang kaligayahan at kalusugan?
Simple lang. Ano ang halaga ng kayamanan, kasikatan, at kapangyarihan ng isang tao kung hindi naman siya masaya, meron siyang malubhang karamdaman, at hindi panatag ang kanyang isip at kalooban? Paano nating masasabing nagtagumpay ang tao kung dumami nga ang pera niya at naging kilala kung nakaratay naman siya sa banig ng karamadaman at miserable ang kanyang buhay?
Materyalistik kasi ang pananaw ng tao sa tagumpay. Sinusukat natin ang tagumpay sa dami ng pera, sa laki ng bahay, sa pagmamay-aring sasakyan, sa alahas, sa pinag-aralan, sa rango o puwesto, sa kasikatan… sa mga bagay na materyal at panandalian.
Paano na kung wala ka lahat niyon?
Eh paano naman ang mga simpleng tao na hindi nakapag-aral, walang naipong pera sa bangko, walang kotse at naninirahan sa isang simpleng bahay o kaya’y nangungupahan lang. Pero masaya sila, walang sakit, at ginagampanan ang ano mang simpleng tungkuling dapat nilang gampanan sa lipunan. Paano ang mga magsasaka at mga mangingisda na nagsisikap itaguyod ang kanilang pamilya at nagawa naman nila? Paano ang mga magulang na nagbanat ng buto at nakamit ang simpleng pangarap na mapagtapos sa pag-aaral ang kanilang mga anak? Hindi ba natin pwedeng sabihin na nakamit nila ang tagumpay?
Paano kung simpleng buhay lang ang hangad ng isang tao at ang tanging gusto niya eh mamuhay ng tahimik at matiwasay kasama ang kanyang mga mahal sa buhay, ang maging masaya at magkaraoon ng magandang kalusugan? Sabihin na nating natupad naman niya ang mga simple pangarap na iyon. Hindi ba ito maituturing na pagtatagumpay?
Walang masama kung maghangad ang taong yumaman at sumikat. Walang masama kung magsisikap ang tao, mag-aral at mag-ambisyon… magkaroon ng pangalan. Basta’t sa bandang dulo, sa dapit-hapon ng isang araw o ng buhay, eh walang kang pagsisihan.
Sa bandang huli eh kanya-kanya ng panuntunan sa buhay ang tao. Bawat isa sa atin eh may sariling sukatan ng tagumpay. Ang sa akin lang eh mas masarap namnamin ang tagumpay na nakangiti ka’t walang pinagsisihan, malusog ang pangangatawan, at tahimik ang kalooban at isipan.
At maniwala ka man sa akin o hindi, matatangap mo ang tunay na tagumpay kung matibay ang paniniwala mo sa iyong sarili at nananalig ka sa Dakilang Maykapal.
Defining Success
How do you view success? How do you measure it? These two are the usual questions whenever the topic is discussed. But I think the more important question that should be asked is – Do you consider yourself successful?
Before you answer those questions, let’s revisit the definition of the word. Let’s check how online dictionaries define success.
Cambridge’s definition of the word is something broad – “The achieving of the results wanted or hoped for.” Colin’s goes – “The achievement of something that you have been trying to do.” Oxford is more specific with its definition – “The attainment of fame, wealth or social status.” Merriam-Webster’s is almost the same as Oxford’s – “The attainment of wealth, favor or eminence.”.
Our favorite research assistant – “Dr. Google” – says that success is “the accomplishment of an aim or purpose” and “the attainment of popularity and profit.”
Let’s also check the synonyms: prosperity, affluence , wealth, riches, opulence, and triumph.
I hope that the foregoing definitions and synonyms are sufficient to help you come out with meaningful and definitive answers to the questions I asked at the beginning of this article. And by the way, do the ideas conveyed by those definitions and synonyms jibe with what you think success is?
The definitions and synonyms above actually show the way people in our society quantify success. They tell us about the measuring sticks being used by most people, including you probably, to determine whether or not a person is successful. Everything boil down to one or a combination of the following: wealth, fame and power.
So, when asked who are the most successful people in the world, people never fail to mention the names of the world’s richest men – Jess Bezos, Warren Buffet, Bill Gates, Mark Zuckerberg, and the others who are listed in Forbes’ top 10 world’s billionaires . The next ones in our lists are the showbiz, sports, media, and political personalities. We also remember the names of quite a few people – some of them could be our own friends – who excel in their respective fields of endeavors when we discuss about successful people.
Now, let me ask some questions.
Are those people we consider successful happy also? Have the money, fame, power, and accomplishment they possess brought them happiness? They are the only ones, or their relatives (or their close friends and confidants), who could answer those questions. People outside of their inner circle could only make speculations and assumptions.
Many believe that rich people live under the constant pressure of wanting to amass more wealth – famous people to ensure that their stars keep shining – politicians to perpetuate themselves to power – so much so that they forget to live a life. Thus, they are perceived to be unhappy.
At least, they have the money.
“But can their money buy them happiness?” This question has been asked so many times that it could be considered meaningless already. But in the light of the present discussion it should be asked, not for the purpose of having it answered, but as a point to ponder on.
We presume that with all the luxuries the money of the wealthy, famous and powerful could afford, it’s almost impossible that they are not happy. Unless it is true that of the needs which Maslow’s identified in the hierarchy of needs, only the basic ones (physiological and safety) could be covered by money. The psychological needs (esteem needs, belongingness and love needs) and self-fulfillment needs are definitely not available in the shelves of even the most expensive stores.
Here is the next question I would like to ask – “Are they healthy?”
They are already rich, famous, and powerful. They are truly blessed if they are also in good shape. Of course they are – financially. What about physically, emotionally, and mentally? In their quest for riches, fame and power, did they not sacrifice their health, values, and relationships? While they sit on their thrones clutching their coffer, do they feel peace flowing within them? Again, they are the only ones, and the people around them, who could give a definite answer. They are the only ones who know whether or not they are suffering from any debilitating disease, mental anguish, and emotional stress?
I brought out the questions on happiness and health in the discussion of success because I believe that there is a need to strike balance between the ephemeral and the ethereal when defining the concept. The prevailing view of success is materialistic. We attach tangible proofs to it – money, big house, new car, degree, job title, a certain body type, etc. I am not saying that such act (of attaching those tangible proofs to success) is wrong. I just consider it as not encompassing.
Why?
What about simple people who did not attend school, don’t have cars, and live in simple houses in far-flung farming and fishing villages happily living a simple life and diligently performing their role in society? Can’t they not be considered successful in their own right?
When you don’t have a mansion – a car – fancy clothes – expensive jewelry – a university degree – huge amount in the bank, when you’re not famous and not powerful, when you’re just an ordinary decent individual honestly earning a living and contended with what you have and what you’re capable of achieving and you’re happy and healthy, would people not consider you successful?
If a person’s goal is to be happy and healthy and he/she achieves it, isn’t that success?
Correlating happiness and health to success is a kind of paradigm shift that will make capitalists unhappy. It is the materialistic view of success that keeps most of their present business ventures alive.
Well, we define success in different ways. Success is subjective and I think that nobody could claim that their way of looking at it is the right one.
The most valuable lesson I learned about success is this – define it for yourself. Don’t allow other people to define success for you. Don’t subscribe to the standards they set. You know your capabilities and limitations more than anyone else, factor them when setting your success parameters. But be not satisfied with your current skill set. You have to improve and as you see yourself becoming better set the bars of your success higher. And most importantly, don’t forget that as you march towards the achievement of your simplest goals and the realization of your grandest ambitions, you should not sacrifice your happiness and health.
M.A.D. LIGAYA
M.A.D. L I G A Y A 