Practicing gratitude can lead to contentment, peace and bring joy into your life. It’s time to show gratitude and embrace positivity in life.
Life is not a fairy tale story. It is far from being perfect. Moreover, it has a lot of uncertainty as well as negativity. But how does one deal with constant negativity, despair, and dejection? There is no definite answer to these issues, but one thing all of us can do to make our life a little better. The way out is to adopt an attitude of gratitude.
Grateful sign that represent an attitude of gratitude.
Will adopting an attitude of gratitude solve your problem? Not necessarily, but adopting an attitude of gratitude will certainly help you look at life from a broader perspective. On top of that, it encourages a shift in mindset. You would like to look for solutions rather than problems. Also, be more grateful for what you have and not worry about what you lost. Thus, it can serve as a method to be more calm, happy, joyful, and optimistic about life.
Why is an Attitude of Gratitude Important?
An attitude of gratitude means that you have developed a mindset to be grateful for every aspect of life. On top of this, it also suggests that you have created a sustainable habit of feeling thankful about life.
Also, this feeling of gratitude that you have is independent of your situation at that moment in your life. You no longer operate from a place of fear or scarcity instead from a place of abundance.
A girl practicing an attitude of gratitude through prayers.
Moreover, an attitude of gratitude brings out confidence, positivity, and optimism in life. It happens because when you express gratitude and thank people for their love and support, you no longer think about yourself. Instead, you turn your focus to the essential things that matter the most in your life.
To add to this, one can unlock the fullness of life with gratitude. It has the power to bring a sense of control, clarity, and order to your life. Let us see ten ways with which you can develop an attitude of gratitude in life.
Here are 10 Ways to Develop an Attitude of Gratitude
1. Cultivate A Habit Of Saying “thank You” for the Things Others Do For You.
You may have often heard people saying that thank you and please are words you should use regularly and mean it. It is true that when you say thank you to the other person and mean it while saying it, then you start to appreciate their effort. It is a part of practicing an attitude of gratitude and making a habit of it work well for you and the people around you.
Being thankful is important for an attitude of gratitude.
2. Express your Gratitude with a Simple Appreciation Card or Gift.
You don’t have to go out of your way to show your gratitude. Besides, buying expensive gifts, cards or bouquets is not exactly the right way to express appreciation. Instead, a simple thank you note or a surprise gift can work wonders.
3. Maintain a Journal For the Things You Are Grateful For.
Developing an attitude of gratitude is not a day’s work but a process that one has to follow. At times you may wonder, am I grateful for anything in my life? If the answer is I can’t recall any, that’s where your journal will help.
Maintain gratitude journal for an attitude of gratitude.
You can write down the things you are grateful for and in that way you won’t forget about the good things in your life. Moreover, you can express your gratitude whenever you get a chance.
4. Surround Yourself with People Having a Gratitude Mindset.
The group, friends, or people you choose to be around have a massive impact on your mindset. Suppose you hang out with people who are always nitpicking and pessimistic about everything. Then such a mindset rubs on you too.
Surrounding with people having mindset of gratitude helps for an attitude of gratitude.
So, to maintain an attitude of gratitude, you must surround yourself with people with a gratitude mindset. To add to that, you will notice that you have become more positive, motivated, and optimistic about life. On top of that, your nature will be to appreciate and show gratitude towards the people.
5. Stop Judging Everything Around You.
You want to find the time to be grateful for things and the people around you. But, when you attach good or bad labels and start judging people around you and things that matter, you are not going in the right direction.
To have an attitude of gratitude you must not judge people rather appreciate others.
The attitude of gratitude helps you to appreciate things around you. Also, it’s about noticing the positive side rather than pitying others. So, stop judging and start showing more gratitude in your life.
6. Be Meditative on Gratitude.
Self-aware people have a better chance of living in the present. When you live in the present and do not worry about what will happen, a sense of gratitude towards life awakens. Meditation is a powerful self-awareness tool. You can start practicing gratitude meditation to gain a bit of control over your fears and stress. To add to this, the beauty of meditation is that you can practice it anywhere you like and at any time of the day.
7. Choose Three Things Which You Are Grateful For.
How do you cultivate any habit? The best way to do it is to start doing things daily and make it part of your life. In the same way, to cultivate a habit of an attitude of gratitude, you must find three things which you are grateful for. You can either write it down or express it to others.
8. Find Happiness In The Small Things.
Find happiness in small things to develop an attitude of gratitude.
When you appreciate small things in life, you become happier because those are motivating factors. An attitude of gratitude is about celebrating what is good in your life. No matter how small those achievements are, take a pause, slow down and savor them as much as you can.
9. Notice Beauty In Nature.
Noticing nature’s beauty can help in an attitude of gratitude.
Nature is full of awe-inspiring things which you can keep on savoring. In today’s day and age, when technology has dominated our lives, take some out of your schedule. Spend time in nature, observe the beauty of nature. Hear the birds chirping, flowers blossoming, etc. Thus, it helps to build a sense of the attitude of gratitude.
10. Look To Pay It Forward.
It’s a feel-good factor when you perform good deeds. Besides, it doesn’t matter how big or small your actions are. It is important to pay gratitude forward. To add to that, try to do more acts of kindness to show gratitude towards others. Thus, you are not only adding positivity but also paying it forward.
Some Attitude Of Gratitude Examples
Here are some examples you can see in your daily life where you can develop a habit of an attitude of gratitude.
Be thankful and greet each other for developing an attitude of gratitude.
My car won’t start when I go to my office in the morning. Instead of being annoyed at the situation, be grateful that at least you have a car and a job that makes your life easy.
Buy your colleague or someone who helped you a coffee to show appreciation for their help.
You can appreciate your peers’ help through a sticky note that can be their day’s best moment. In this way, you can have an attitude of gratitude that works for you.
Saying thank you with a smile to a waiter or a cab driver can mean a lot for them and even make their day just a little better.
Conclusion
As per research by Harvard Health, when you express gratitude, they experience a more positive experience. Give thought to people who have made a significant contribution to your life. It’s time to reach out to them and express your gratitude. Finally, we need the attitude of gratitude more in this world than ever before. It’s time to uplift and inspire one another for a better world.
Mood rings originated in the era of the ’70s and were highly trendy until the late ’90s. The reason for this trend was not just the beauty of the ring rather it was something that was beyond science’s reach in those days. These mood rings actually have the capability to reveal the person’s current mood whosoever is wearing it. Maris Ambats and Josh Reynolds take the honor of showcasing this ring to the world back in 1975.
Mood rings have gemstones made up of quartz or glass which were hollow shells. These hollow shells consist of liquid crystals which are thermochromic. The term thermochromic signifies the science behind how the ring would change color in response to temperature change. It is not like people nowadays do not wear mood rings, you will certainly find some in the crowd, but what is a mood ring? How does it work? There might be many more such curious questions in your mind. So, let us know more about it!
How do mood rings detect your mood?
A mood ring is basically a jewel that reveals the mood of the wearer by changing its colors as per the body temperature. So, how do mood rings change color? These rings have thermotropic liquid crystals present inside them. This liquid crystal is present in the band of the ring and also in the stone where the color change is visible. The liquid crystal present in the ring is highly reactive to the change in temperature.
A phenomenon of twisting or change in position changes the molecular composition of the ring and thus the wavelength of light is changed as well. The change in wavelength actually appears to the viewer as a color change and this is how a mood ring changes color.
The color change phenomenon of mood ring has the scientific connection
In simpler terms, the amount of blood that reaches our finger skin is solely dependent on the body temperature corresponding to mood. If a person is anxious, most of the blood will flow to the internal organs thus less blood reaches your finger. The mood ring will change the color according to a lower temperature. Whereas if someone is in a joyful state the blood flow will be at extrema and temperature near fingers will be certainly more. Thus the ring will display the color which is for the higher temperatures.
Do mood rings actually work?
The whole idea behind the mood ring revolves around your body temperature. A normal human body temperature is to be around 98.6°F or 37°C. So, if someone has their body temperature lower than normal the ring would show some dark color. When a person is stressed or anxious the blood would be slightly cold which runs through the organs thus reducing the overall body temperature. This change in temperature will make the ring change to a darker color. Whereas if a person is in a happier or light mood the color of the ring would change accordingly. This mysterious phenomenon is thereby dependent on a correlation between the body temperature and your mood.
This actually attracted a lot of people from the younger generation for whom it was fascinating to see the ring change colors. Especially the women section were highly impressed by this jewel despite the questionable accuracy. People often look for the right temperature charts for these rings. But there aren’t any mood ring right temperature charts that have efficient accuracy. There have been several claims based on the assumptions and observation statistics from a different person.
But, it is a matter of individual bodies and their body temperature for different moods. The range of this temperature can be stated by taking the average temperature of the stats but none can specify the exact temperature chart for it.
Meaning of Colors in Mood Rings
There are several colors that pop up on a mood ring whenever the body temperature changes. Since these changes are all based on body temperature so one can’t say this will determine the mood every time. It is a mere probability based on the observations which work behind mood rings. Let us take a look at those colors and their meanings.
Green: Green color on the mood ring comes in different shades. The lighter green color shows that the person is in a relaxed state of mind. The other shades of green color reflect peaceful, energetic, and sometimes mixed emotions.
Black: Whenever the ring is not worn it reflects black color. If the color of the mood ring turns black while wearing, it indicates negativity. The state of mind which is like tiredness, stress, or harassment will always reflect dark colors like black on the ring.
Grey: Mood rings show the grey color very rarely. This color is a symbol of sadness and anxiousness among people.
White: White color indicates the state of boredom or frustration among the person. It also symbolizes the state of confusion.
Blue: The color blue on the mood ring signifies happiness at the prime course. But similar to green, blue as well, has various shades which reflect various moods like love, compassion, and sometimes even deep thinking.
Red: The color red basically associates with the emotional state of mindset. The deeper shade of red color on the mood ring symbolizes love and passion. The lustrous red reflects a state of anger and excitement whereas the orange alike redness shows signs of aggression and stress.
Purple: This color appears on the mood ring when a person is in a balanced state of mindset. The other reddish shade of purple would indicate the person is in a desperate mood.
Pink: Pink color on the mood ring reflects calmness and relaxation. This is generally the color that signifies affection and happiness in the mood of the wearer.
Yellow: The various shades of yellow color on the mood ring reflects a mixed range of emotions. It could be an imaginative state of mind in which the wearer is or it could relate to being upset and anxious.
Final Verdicts
Mood Stone or Mood Ring, the color-changing sensation from the era of the ’70s can still be seen in some hands today. The mood ring will work completely fine unless there is a degradation in the material due to long-term usage. With time passing and craze down trending, these rings seem to be out of fashion these days. But, the curiosity to experience this phenomenon makes people go after it even today.
The accuracy of these mood rings is still questionable as they are just body temperature and probability dependent. So, all those who look to experience something new should definitely try this out. The fascinating color changes are good enough to blow your minds in the very first impression of these mood rings!
7 Chakra mediation to balance energy and happiness
Chakra Meditation
We have associated emotions with certain parts of our body. Have you ever noticed that you touch your belly button after you have finished the food, your eyebrows furrows out when you get angry and you get an headache after thinking too much. This coincidence is due to the 7 Chakras present in our body. Derived from the Sanskrit word “Chakra” meaning wheel or cycle, a Chakra is a point present along the spinal cord that is used for peaceful mediation since ancient times. If you want to do something more than the traditional mediation, a healing Chakra mediation for awakening the 7 points will purify your mind and soul, makes you connect deeply with yourself and live a more healthy and happier lifestyle. Just like the seven colors of rainbow, each Chakra have it’s own color from red of Root to violet of Crown. If you are a beginner and wants to awake your Chakras, here is the complete guide –
Root Chakra
Red Root Chakra, the first point in Chakra meditation
Present at the base of the spine, just above the anus, Root Chakra is the point signifying stability of life, grounding and basic needs.
Needed for – Feeling secured, grounded, enthusiastic, safe and stable.
Color – red
Mantra – LAM
Sacral Chakra
Orange Sacral Chakra, the second point in Chakra meditation
Sacral Chakra is found at lower abdomen, a few inches below the belly button behind the genitals. The Chakra is related with sexuality, creativity and procreation.
Needed for – this Chakra signifies creativity, passion, lust, joy, friendship and healthy bladder.
Color – Orange
Mantra – VAM
Solar Plexus Chakra
Yellow Solar Plexus Chakra, the third point in Chakra meditation
Solar Plexus is responsible for controlling the individual power. Located in the belly button region between the ribcage and the naval, the Chakra affects our relationship with the world with emotions in the form of joy, greed, confidence and generosity.
Needed for – feeling confident, energetic, productive, and brave and for healthy muscles.
Color – Yellow
Mantra – RAM
Heart Chakra
Green Heart Chakra, the central point in Chakra meditation
This Chakra is located in the center of all the seven Chakras right within our heart and divides the upper Chakras of spirit from lower Chakras of matter. This central point carries love, hate, connection and emotions.
Needed for – feeling empathy, compassion, making connections with others, understanding, spiritual awareness, forgiveness and love.
Color – Green
Mantra – YAM
Throat Chakra
Blue Throat Chakra, the fifth point in Chakra meditation
This Chakra is located right in the the throat and as such, signifies the importance of speaking truth and everything about communicating with others, having an impact on our self expression and creative power.
Needed for – communicating effectively with others, gratefulness, expressing oneself, impressing others, having a clean mind and avoiding thyroid problems.
Color – Blue
Mantra – HAM
Third Eye Chakra
Blue Third Eye Chakra, the sixth point in Chakra meditation
As it’s strongly believed, the gap between our two eyebrows on the forehead is the spot of the Third Eye Chakra and is related with a true understanding of oneself and the world around. It allows us to talk with the universe in a divine way. The Chakra controls emotions like wisdom, temper and awareness.
Needed for – having a good awareness about oneself and people around, decent imaginative power; for healthier eyes and calm mind.
Color – Indigo
Mantra – SHAM
Crown Chakra
Violet Crown Chakra, the uppermost point in Chakra meditation
This point that is found at the top of the head is the crown of Chakras that makes us build the most divine connection with whole of the universe and creates a sense of bless.
Needed for – understanding your existence, knowing who you are in this world, feeling open minded, enlightened and for a healthy mind.
Color – Violet
Mantra – OM
7 steps for Chakra Mediation
How to do Chakra Meditation for beginners
The importance of awakening your Chakras with the help of meditation is that it improves your mental awareness and emotional balance. A Chakra meditation helps you to unblock your senses. A step by step guide about how to do a Chakra meditation is given below –
The first step for doing a Chakra meditation is to sit at a comfortable place away from any noise. Sit calmly on the floor at this very space with your spine straight but not rigid. Chakra meditation gives you the benefits of connecting with your body and soul while concentrating on your breathing, so choose a nice peaceful environment to meditate.
The second step while doing Chakra meditation is to focus on your breathing. Slowly cast your eyes downwards and concentrate on you breathe in and breathe out. Feel that the air full of oxygen is getting inside your body from nose and is getting outside while you breathe out releasing all the impurities out of your body. Visualize your lungs being puffed with the air. Hold on your breath for a few seconds and feel the oxygen reaching every part of body through blood. Feel that the organs, muscles and cells of the bosy are being nourished and toxins are being released out with every breath.
The next step in Chakra meditation is to get more close with your heart. Let your heart pump out the oxygen rich blood to every cell of your body. Listen to the quaint voice of your heartbeats and get a deep insight of your immune system. You will realize that all your body parts work in complete harmony with each other and makes you function properly. Your breath sustains all the organs and body as a whole.
In this step of Chakra meditation, you need to work on concentrating on the individual Chakras. Always start from the Root Chakra. Imagine a energy wheel that has been swirling over in clockwise motion. With every breath you take, the energy wheel is swirling too and is getting stronger and brighter. Imagine an other source of energy. This source is coming from the heart. This source of energy is making the energy wheel even more brighter.
After concentrating on the root Chakra, energize the other Chakras from Sacral, Solar Plexus to Third Eye, Crown Chakra. Remember to complete all the Chakras in a uniform direction starting from bottom to top and do not skip any one in between. Focusing on the upper Chakra before lower one can have adverse effect as the energy of the Chakras affect each other. Remember that each one is different and one may require more time on a Chakra than the other. Complete energizing your Chakra according to your requirement.
Notice that if all the Chakras are in alignment with each other. Visualize your Chakra being fed by the energy of the earth and that of your breath. Allow your Chakras to hum, spin and vibrate with energy. Immediately do a full body scan of yourself while your Chakras are in alignment. Feel that the aura is getting brighter and super charged from the life giving energy and see all your Chakras.
Feel the energy being going from your crown to root and feeding your whole body. Now, slowly open your eyes and feel the peace surrounding your body and soul. Trust your gut and make changes in your Chakra meditation as per yoyr need. Normally, a meditation of 15 – 30 minutes is enough for a goof mediation session for all your Chakras.
This complete set of steps will help any beginner do a Chakra meditation in unblocking all the seven points. However, if you want to focus on a particular Chakra in your meditation, you can follow the initial steps and then go straight to the point that you want to improve. For instance, if you want to expand your eyesight, you need to turn on your Third Eye Chakra. You will begin as usual and then come directly to Third Eye Chakra. You will focus on the energy wheel that is spinning with every breath you take and is getting clearer and brighter. The energy of your breath and that of earth along with the vibration of the mantra you chant awakes your Chakra.
A person with his/her Chakras being not balanced or aligned can face problems like instability of emotions, extreme greed, fear and lust, sadness, frustration and even physical problems like digestive issues, headaches, backaches, fever, muscle cramps and weak eyesight. But when you do Chakra meditation and balance your Chakra, you get benefits like strong body, physical fitness as well as emotional stability, consistency in thoughts and feelings and getting a complete acquaintance with your body and mind. A person who practices Chakra meditation can easily face negativity, feel more comfortable when dealing with life challenges and make ways for more positive thoughts. One who have these power points of energy balanced get a complete sense of his self.
Eating right is so important as it is not just about nutrition but also about satisfying your soul and feeling better. Food can lift one’s spirit up as it stimulates the senses, the aroma of the coffee, the taste of dark chocolate, the feel of a peach and the colour of greens.
Here are some foods and beverages which have been vastly researched and have shown results to feel better and have created a positive effect on one’s physical and mental health.
Eating healthy food is the best way to take care of your health and to feel better.
Eat Dry fruits and Nuts to feel better.
Good snack to munch on when you’re hungry and want to satiate your hunger. You can also make different variations of dry fruits. A lot of individuals opt for energy granola bars which include all types of dry fruits; cashews, almonds, pistachios, raisins, walnuts, dates etc. Dry fruits generally contain a lot of fibre and include plenty of antioxidants. Along with having a rich source of Calcium, Copper, Iron, Magnesium and Potassium, dry fruits are also good to add as additions to meals.
Dry fruits are generally said to contain a lot of fibre and include plenty of antioxidants that make you feel better.
Drink Green Tea to feel better.
Based on various researches green tea is said to have anti-anxiety effects, it increases the dopamine in your body and the alpha waves in the brain. The hot soothing tea is not only a healthy drink but also has several calming effects and makes the brain more alert and energised. Although tea is the second most-consumed drink in the world, green tea is slowly becoming a widely consumed drink by many individuals.
Green tea has several calming effects which make you feel better.
Eat Eggs to feel better.
Eggs are the best source of protein one can obtain. One egg a day is all the protein that is required for an average human being. Also, eggs are so linked to breakfast and it’s synonymous with a breakfast meal. A snippet Paul McCartney is a fan of scrambled eggs and has even made a song dedicated to it. People actually have their choice of eggs and they actually can vouch for it. Egg lovers actually have mood swings. When their favourite dish is not served, or when there’s a slight variation in the recipe. A fulfiling egg meal can be really comforting and satisfactory to an egg connoisseur.
Consuming eggs can make you feel better. Eggs are the best source of protein one can obtain.
Eat Oats to feel better.
After eggs, consuming oats is the next best meal to have for breakfast. Consuming a heavy blissful meal of oats is the best way to kickstart your day. Besides being extremely healthy, it can improve and maintain your blood sugar levels. They are also rich in antioxidants and are a powerful source of fibre, which is essential for your daily diet and nutrition. This source of protein is also good for treating skin irritation and itching. Any meal containing a good amount of oatmeal stabilises blood sugar and helps to prevent heart diseases. Oats will definitely improve your health and make you happy.
Oats improves your health and makes you feel better and happy.
Eat Green Foods to feel better.
Green foods contain phytochemicals that improve blood flow and are beneficial for the heart, and we all know that a healthy heart is a happy heart. Micronutrients and antioxidants in broccoli, asparagus and all the leafy vegetables help indigestion, weight loss and good bone health. Eating a good portion is green and leafy vegetables can protect you from many ailments like diabetes, heart disease and cancer.
Green leafy vegetables contain many nutrients and make you feel better.
Eat Fruits to feel better.
Fruits are an indispensable part of any diet and are essential not just for vegetarians but also for non-vegetarians. They are an important source of vitamins and minerals. Fruits contain a good amount of acids and sugars and are rich in good enzymes. This helps prevent metabolic disorders and nutritional anaemia. The fragrances and colours of some fruits in particular are very pleasing for the mind. The touch and feel of some fruits bring a certain comfort. As the saying goes, an apple a day keeps the doctor away.
Eating Fruits makes you feel better and also helps in preventing metabolic disorders.
Eat Yogurt to feel better.
Yogurt is good for your gut which in turn makes you feel better. Your gut affects your mood and also carries several health benefits such as probiotics that are good bacteria found in certain yogurts. This also helps in reducing stress and anxiety levels and makes you feel better and happy. This healthy food is good for a better mood. Along with it being healthy, it also has great flavours and one can pair it with other healthy foods. It is nutritious and it reduces the risk of heart diseases.
Yogurt makes you feel better by reducing stress and anxiety.
Eat Avocado to feel better.
Besides being healthy, it tastes even better it is very usefully to fight high cholesterol. Paired with a slice of bread or added to your bowl of salad this fruit is the best possible way to energise the body and feel better instantly. A lot of individuals prefer making an avocado dip that you can have with cucumbers, carrots or nachos and chips. It also improves your mood and can be added to your list of happy-diet food. The fruit also carries high levels of fibre and healthy fats.
Avocado makes you feel better and energetic.
Eat Dark Chocolate to feel better.
Dark chocolate lifts your mood and changes it completely and is very helpful when women are on their periods and can lift their mood and make them feel better. Based on previous studies, it is said that consuming chocolate helps in improving mood and feeling relaxed. It is the true feeling of blissfulness when eating a bar of dark chocolate, it instantly lifts your spirits and stimulates the production of endorphins, which also makes you feel better. Cocoa, which is the main ingredient in dark chocolate releases ”feel good” chemicals in the brain.
Dark chocolate stimulates the production of endorphins and makes one feel better.
Drink Black Coffee to feel better.
Yes, it is a bitter drink but consuming it often makes one a big fan of the drink and helps indigestion. It brings an immediate boost to your mind and body and helps to keep you fresh and alert. A warm cup of black coffee can boost your mood if you are feeling stressed or low. This happy drink does not only help in stimulating the central nervous system but also increases the production of dopamine, serotonin, and noradrenaline which are important neurotransmitters that help in elevating your mood and feel better.
Black coffee increases the production of dopamine which will instantly make you feel better.
Drink Smoothies to feel better.
Blending fruits and vegetables together is the best way to intake all the vital nutrients and vitamins that help you boost your mood and start your day with energy and positivity. Making smoothies at home and consuming them is better since it contains high vitamins and minerals and will also elevate your mood and make you feel better and more energised. There are several variations in making a smoothie. In a fruit smoothie, you can add papayas, bananas, blueberries, strawberries, raspberries and muskmelons. In a vegetable smoothie, there is spinach, beetroots, carrots, mint leaves, avocados and ginger. You can also add chia seeds to your smoothie. Smoothie is a great health drink that is good for the health and the mind and definitely makes you feel better.
Smoothie is a great health drink.
Eat Grilled Chicken to feel better.
One non-vegetarian food which clicks all the brackets of health and nutrition. It’s also a healthy diet option for people looking for weight gain/loss plus equally essential for your daily protein intake. There has to be maintained a proper balance of nutrients when one is following a diet, whether for weight gain or weight loss. Grilled chicken ticks both the boxes and can also make anyone feel better.
Grilled chicken is a good meal for protein intake which also makes you feel better.
Eat Salmon to feel better.
The appetising seafood item is not only delicious but also holds several health benefits and includes omega 3 fatty acids which improve your mood and also make you feel better. Salmon not only improves the functioning of your brain but also reduces the fatigue in your body and makes you feel energised throughout the day. The best thing about this seafood is that you can have it cold or hot, however, you like it and it does not need a lot of spices or vegetables added to it. You can simply sprinkle salt pepper and basic herb seasonings to enjoy the authentic taste of the tender and luscious fish.
Salmon includes omega 3 fatty acids which makes you feel better after consumption.
Food is the most fundamental need of any living being, plants and animals. While plants can manufacture their own food virtually from thin air and sunlight all other living forms depend on plants for their food, and ultimately the carnivores depend on other animals for their source of food.
Now, we as Homo sapiens come on the topmost ladder of the food chain, thus we have the luxury, besides being a necessity for our survival, to classify food as one that makes us happy, or develop mood swings and lastly but not least, Diets.
We have checked out the different foods above and seen the merits and demerits.
We all know and have preferences over what food we eat socially, religious, medically, for health reasons and especially now when eating out and dining have become such a part of our social and economic lives.
So this classification of food as a healthy or mood elevator or happiness indicator has arisen in the coming times. We can also conclude that eating healthy food items does not just help in keeping one fit but also makes one feel better mentally and physically.
Expectancy Theory of Motivation – A Guide to Motivate, Encourage and Prosper.
Work won’t feel like a burden when you are motivated enough to achieve something special in life.
People make choices in their daily life including their workplace. Are the decisions that you make influenced due to some factors? In 1964, Victor Vroom proposed a theory to answer this question.
Vroom was a Canadian professor at Yale. He developed a concept called the expectancy theory of motivation while he was teaching at Yale. How this concept has helped people across the world is a thing to note.
Use of the expectancy theory of motivation at work
The expectancy theory of motivation is a helpful tool. It explains why a person prefers to act out of certain behavior. On top of that, the theory is about the mental process you go through for a choice.
Vroom’s theory describes that a person’s behavior is based on the outcome of the chosen behavior. So, people are much more motivated when they believe that their current actions will achieve the desired goal.
People who know the use of the expectancy theory of motivation are happier.
There are three variables for the expectancy theory of motivation. The three variables include Expectancy, Instrumentality, and Valence.
Expectancy
Expectancy is the first variable of the theory. It is one’s belief that an increase in the amount of effort will increase their performance. It is like saying if I work harder, then I will be able to perform better.
There are mainly three factors that act as a measure for the expectancy of a person. They are Past experience, perceived difficulty, and self-confidence. These three factors form the basis of one’s expectancy. On top of that, there is some driving factor acting when you see the expectancy theory of motivation.
Woman putting in her effort as per the expectancy theory of motivation.
Competency: Competency is about the application of an individual. It is about how you apply your set of skills, knowledge, and abilities.
Difficulty: If your goals are set too high or complex, then it leads to low expectancy. Usually, it occurs when you believe your expected results are not achievable.
Support: You need to know where to get the support from or whom to get it. To get the job done, you need the necessary support from peers or seniors. Thus, expectancy increases.
Perceived Control: You should have a certain degree of control over the expected results. Moreover, the higher expectancy is directly related to the degree of perceived control. Besides, if one thinks that the outcome is out of their influence, the motivation is low.
Instrumentality
Instrumentality is another variable in the expectancy theory of motivation. It refers to a person’s belief that you will achieve the desired results if you perform well. It’s like if I perform well, I will reach my desired goal.
For instance, the company uses it to increase the motivation level of an employee by rewarding. A company announces incentives and promotions as rewards. Take, for example; the company uses it to increase the motivation level of an employee. They do this by rewarding them.
The Expectancy Theory of Motivation says one have to perform well if they want reward.
A company announces incentives and promotions in the form of rewards. On the other hand, it is a way to reward good employee performance. So, it helps the employee to achieve their desired goal.
At the same time, certain factors are associated with this variable.
Trust: One must trust the system or the people who decide on who gets what. The trust that the outcome will be based on performance.
Transparency: Having a transparent system of rewarding should be a priority for any company. If the process of rewarding lacks transparency, then instrumentality will lower down.
Control: There should be control over how a decision is made. Also, it helps to determine who gets what outcome.
Clear Policies: Policies for rewarding should be laid out in clear terms. One should know the relationship between performance and rewards. Besides, it increases the motivation level as everyone knows the terms and conditions for achieving the rewards.
Valence
The third on the list of the expectancy theory of motivation is Valence. As a matter of fact, Valence refers to the unique value that one places on outcomes. It is based on an individual’s needs, values, goals. It also depends on motivation sources. At the same time, the strength of one’s preference for a particular outcome is also a deciding factor in Valence.
Rewards have special palace in the expectancy theory of motivation.
For instance, a bonus or a raise in salary may motivate and be desirable for one employee. But it may not be for others. Others may prefer recognition and flexible work hours as a more motivating factor. Thus, an outcome desired by one may not be desirable for others.
How To Apply The Expectancy Theory Of Motivation?
The expectancy theory of motivation has its usage both in the workplace and also in our life. At the same time, it is a principle that acts as a tool to improve your team’s motivation.
Application of The Expectancy Theory of Motivation in Workplace
The expectancy theory of motivation of Vroom’s works on perceptions. On top of that, you want to motivate them to fulfill the company goals. To achieve this, one must address the factors associated with the theory.
More often than not, you can motivate people by appreciating their work. It can be in the form of rewards, incentives, and promotions. Thus, you motivate your employees to put in more effort to achieve the company’s goals.
One can apply the expectancy theory of motivation at work.
Managers can use these steps further to improve the motivation of your team by:
Make Promises which align with company policies.
Promises which you make should be viable according to the company’s policy. If you don’t fulfill your promises, then it becomes difficult to establish trust.
Challenge your team with achievable goals
It is important to challenge your team to help them reach their full potential. At the same time, the expected outcomes should be achievable considering the skill set and available resources. It helps to keep the team motivated.
Assign work seeing the skill they have.
Not everyone is equal, so the potential and skills levels also vary. You must assign work that is part of their domain and skill set. The idea should be to use their skills to achieve the goals. Thus, you motivate your team to perform better next time.
Fair and logical reward distribution
In the end, when you achieve the results, then the rewards distribution should be fair. Also, there should not be a sense of partiality among the team. On the other hand, if you distribute rewards fairly and with a certain logic, you motivate employees to perform next time to get the reward.
How to Apply The Expectancy Theory of Motivation in Life
You can apply the expectancy theory of motivation to your life too. Before you start, you should make sure you have the following three things. Firstly, a goal you want to achieve, secondly a clear plan to upskill and increase your domain knowledge. Lastly, the belief that if you execute well, you will reach the desired outcome.
The Expectancy Theory of Motivation works in the normal life too.
Assuming that you have found the goal that excites you, devise a plan to increase your performance. If you succeed and your hard work shows results, it’s a great sign. It means your instrumentality is high. On the other hand, if you fail, check your desire to achieve the goal and valence. If that is also high, then expectancy needs to be balanced. Lastly, if nothing is working, then it’s time to go to the drawing board again.
The expectancy theory of motivation has many examples that define its usage in life. For instance, you start a business when you that your idea is disruptive. Also, it can change people’s lives for good; then, it’s valence.
You perform better to achieve the goal you have set for your company. The success can be monetary or in brand value. It is Instrumentality. If you succeed, it means your expectancy was good. Otherwise, you’ll learn, grow and widen your network for the next time.
Effort-Performance Tie
Managers use this method in the workplace to reward people. When you achieve a positive outcome, you want to decide whom to reward. Also, the rewards that are given for the desired performance should be of value to the recipient.
Otherwise, the motivation level will drop if the rewards are just for the sake and not valued. Another aspect of it is that the recipient should be well deserving. To ensure this company must spell out the performance expected from them for a reward if the outcome is achieved.
One should know how to use the expectancy theory of motivation.
People expect a reward for their work. More often than not, their decision is based on the rewards they expect from their work. That’s why the concept of the expectancy theory of motivation helps you to gain insights. It also helps to understand different ways to motivate your team.
On top of that, if you know what inspires others to work harder, goal setting becomes easier. Also, you can assign work better. Thus, the expectancy theory of motivation is helpful in the modern world.
We all have our down days and mental health is as important as physical health. Individuals have now started focusing on their mental health to feel better. It’s okay to accept the fact that you are having a bad day and it’s okay to not do anything on that bad day. But there are a lot of things one can do to make themselves feel better on a gloomy sad day. Want to know some ways to make your day better?
Here are 21 things to do.
21 Ways to feel better.
Listen Music to feel better
Music transcends all barriers and listening to music is a therapy that is unparalleled. The epitome of happiness can be achieved by a true music lover. Music to ears is an idiom with profound impact, Music has the power to get tears from a stone. All these idioms rightly describe how listening to music can trigger happiness content and satisfaction. In today’s world at our fingertips syndrome one is able to access any and any kind of music which can stir you soulfully and make you feel better. How music can connect your innermost instincts and feelings are only best felt by oneself. It’s apt to say that listening to music for instant happiness is an understatement, one can attain nirvana listening to music.
Music has the power to get tears from a stone and to make you feel better.
Yoga to feel better
Yoga isn’t just about the body, it’s not just some stretching and twisting. This form of exercise literally means union, union with the ultimate. Firstly, by working at the physical and psychological levels concurrently, yoga reduces stress, and this reduction in stress and anxiety results in the feeling of happiness. Secondly, practising yoga and Pranayam (breathing exercises) make you aware of your body and its needs. That leads to one’s happiness. A healthy mind and body lead to a happy soul. Thirdly, practising yoga reduces your blood pressure and cortisol, the stress hormone. yoga and meditation are natural ways to happiness and instantly makes you feel better. So unplug and practise yoga regularly to be healthy and happy.
A healthy mind and body lead to a happy soul, which instantly makes you feel better.
Meet with friends to feel better
This can be considered as the number one therapy for bringing in happiness with leaps and bounds. One gets instantly elated to the status of moksha and on the seventh heaven after you have met your true friends and it definitely makes you feel better. You instantly are transported to the realm of nostalgia and old times spent with friends and happiness has to follow. Therefore, when one offloads all your stress and problems to our friends, not only do we have a feeling of relief but we are assured that all our problems will now be sorted out and sheer happiness is the only result.
Friends make you feel better and bring happiness to your life.
Cycling to feel better
When one Cycles continuously over a while say even 30 minutes, Dedicatedly pedalling one after another creates a repetitive action that sends you in a trance which also makes you feel better. You forget everything in the past and are in the present, totally unaware of the future too.
Scientific Reasoning- Plus the cool air blowing in your face plus the rush of adrenaline secretes the happiness hormone dopamine and you instantly feel better and happy. Due to this, your stress level goes down. Cycling has thus become a very popular sport for people of all ages as it generates tremendous amounts of energy and happiness.
Cycling boosts the mood and makes you feel better.
Read a novel to feel better
Reading newspapers or on social media is definitely different and can cause stress and anxiety in the current scenario of things and how the narratives have changed and how ulterior motives of the publisher have changed the game. But reading a book, novel or literature is a totally amazing experience and doesn’t only make us feel better but also nurtures our hormones of happiness and contentment.
The author transcends the reader into different realms of reality. You are transported into the world where the author intends you to be and even beyond as per your understanding and interpretations of the subject. You can totally go off tangent reading and feel totally alienated from the real world, thus giving the feeling of the present, forgetting the past and unconcerned of the future. This titillates one into happiness and oneness with nature and all the beliefs which one adheres to.
Reading makes you feel better and transports you into another world.
Go Walking to feel better
This again is a happiness enhancing activity to the core. Just have to apply the right mind to it.
One step after another and you develop a repetitive action that creates meditation and trance.
Focus your energies on just what is happening in the present and forget the past and the future will take care of itself. Scientific Reasoning- Again the happiness hormones namely; Dopamine, Serotonin, Endorphins, Oxytocin. Each has specific ways to enhance your energy levels feeling of happiness, enhancing confidence, feeling better and being upbeat. Basically, any activity which can trigger the release of these specific hormones can do the trick of generating happiness and feeling of well being in oneself.
Walking makes you feel better and upbeat.
Shopping to feel better
Did you think we’d miss this out? Shopping makes you feel better and is one of the most therapeutic ways to make your mood go from 0 to 10. You don’t have to splurge, just window shopping also helps. Shopping brings one instant happiness. The joy of bringing home addition to your closet is a surreal feeling. Right from removing it from the shopping bag and making its way to the hanger in your wardrobe! It’s pleasing to all your senses and makes you feel better.
Shopping makes you feel better and brings you instant happiness.
Gardening to feel better
The phrase, “Gardening simply doesn’t allow one to be mentally old because too many hopes and dreams are yet to be realised.” is very true! Planting a garden means you have hope and is truly therapeutic. For some, it’s the vibrant colours of the flowering plants, while for others it’s the fragrance of the earth, flowers and leaves, regardless, the activity can make anyone feel better. Your garden could be your place to unwind the body and mind. For some gardening is even a challenge, it teaches one to be patient. Watering plants is a very soothing activity. We may think we are nurturing the plant but in fact, the plants are nurturing our souls.
The benefits of gardening are much more than just emotional, it makes you feel better.
Journaling to feel better
Writing a little something in your diary or phone memo is just something that helps you express yourself and feel better and light-hearted. Sometimes it is hard to let out our feeling to our friends or family members, instead of this it is always good to write down your thoughts and make yourself feel better.
Journaling helps you express yourself and feel better.
Hiking to feel better
This activity packs an additional advantage, as the environment and the surroundings are incremental in getting you happy and feeling of well being. When you are one with nature it always triggers your happiness hormones. Global implication- Hiking can trigger a global phenomenon urgently needed for humanity, that is caring for mother nature and being one with nature. This thus not only helps one to be happy and feel better but slowly and steadily puts us homo sapiens to understand the importance of all our actions which have a direct impact on nature. We are all living in a false narrative of Save the Earth. The earth is very much capable of saving itself. We as a species are in danger of extinction and not Mother Earth. And hiking solves this problem. Happiness and mental well-being is intrinsically linked to nature and make you feel better.
Being around nature always makes one happy and feel better.
Watching your favourite TV show or Movie
Everybody has their own go-to movie that they can watch a million times and not get bored of it. Even better is knowing all the dialogues. Either it is classic romantic, comedy or your favourite action-packed thriller, binge-watching can definitely make you feel better and sometimes take you down a nostalgic memory lane which is always a good feeling. Watching something that is a well-known film or shows also gives you a chance to talk to people and discuss. Streaming platforms like Netflix, Disney+ Hotstar, Amazon Prime and many more OTT platforms have made people talk about the most trending shows and has also made it easier for people to watch any of their favourite movies. Binge-watching has now been associated with a positive aspect for an individual.
Watching your favourite show will always make you feel better.
Swimming to feel better
Again this activity can be classified as one among the above activities namely cycling hiking or walking. As the commonality is cardio which helps release Dopamine which in turn gives one the feeling of trance and instant happiness. Here being with water has its other advantages, Physical and mental, being made of 70% of the water we have a natural affinity towards water bodies. One always feels good overlooking lakes rivers and oceans and also being amongst them makes you feel better.
Scientific Reasoning- Swimming definitely increases your immune system and thus makes you less prone to diseases. And being a cardio exercise when done over a pretty long period of time it has the same effects of hormones and happiness related to it. But swimming also can be very fulfilling and make one feel the vastness of nature and how insignificant we homo sapiens are in the grand scheme of things.
Swimming increases your immune system and makes you feel better.
Going for a long drive to feel better
There are roads and roads leading to happiness, all one needs is a vehicle. Get on your motorbike or get into your car and just go on those unwinding roads and you can reach your Heavenly abode of Happiness peace and content. Here again Nature and the lovely beautiful surroundings are equally at play in bringing you happiness. Think of going for a long drive in the Traffic of Mumbai. This can transport you straight to Hell, with unending stress and unhappiness. But with a soulmate for company, it could be a blissful and amazingly happy experience to go for a long drive, happiness will be the only resultant outcome.
Long drives are blissful and fun and make you feel better.
Cooking to feel better
One therapeutic way to achieve happiness and a feeling of well being is cooking. The pleasure achieved when we immerse ourselves in making any dish, the chemistry involved, the various flavours and aromas generated hence create a feeling of well being and happiness but the other aspect of cooking is the happiness derived when our efforts and skills are appreciated. This releases tremendous amounts of oxytocin to elate your mood levels and generates tremendous Happiness. Even when cooking solo the whole process of cooking itself is a stress-busting exercise.
Scientific Reasoning- Homo sapiens are wired to process food after it has been procured, as no other animal takes efforts to change the characteristics of the food one consumes via cooking. This itself is unique and thus has become an important activity for humans since time immemorial. But as we evolved, the process of Cooking has also changed and thus it’s an activity now and not just a necessity. This has been the change.
cooking brings tremendous amounts of oxytocin to elate your mood levels and feel better.
Do your favourite art activity to feel better
Stimulating your creative mind is the best way to let go the stress and anxiety. Art therapy could be one of the best activities for that stimulation. Painting and sketching could be some of the best emotional outlets to feel relaxed and come out with the best version of yourself. This is the reason why schools always promote arts and crafts. Making children aware of their creative sense and bringing out the best in them is one of the most important things. Even as adults, individuals should take out time and do something they like to do. Ever since the pandemic, Fluid art has emerged as a great lockdown activity during which people also encouraged their family members to participate. This gave them a chance to spend time together.
This can also include activities like Pottery. Pottery is a peaceful and soothing activity. Though it is messy, it is always fun to try something different.
Art therapy could be one of the best activities for stimulation and to feel better.
Play with your pet to feel better
Returning home after a tiring and exhausting day? Isn’t it the best feeling in the world, having a dog wagging its tail and waiting for you at the entrance of your home? Your pet is your best friend, they know exactly when you have had a bad day and can instantly elevate your mood by just giving you sloppy licks all over your face.
Your pet is your best friend and will always make you feel better.
Bake cakes and cookies to feel better
Want to stimulate yourself from within? What could be better than baking a cake on a lonely Sunday afternoon? Baking would help you release those happy hormones which make one feel energetic and satisfied. So go get your hands on kneading the dough, heating the oven and get the mixer going. Baking keeps you occupied and distracts your mind from overthinking.
Baking is a super fun activity to feel better.
Bird watching to feel better
Salim Ali is the first name that comes to mind when we mention ” Bird watching” This is one activity that also takes you close to nature and patience is a virtue for all bird watchers, with patience one gets endurance and peace of mind. These are known characteristics for happiness and feeling of contentment. To appreciate nature and its intricacies is one of the attributes of bird watching. One is compelled to admire mother nature in all its glory with Bird watching. Scientific Reasoning- First and foremost one has to be with nature and its elements to do any kind of Bird watching. That is of foremost importance for happiness and contentment. Peace of mind feeling of gratitude and being content are the attributes of happiness.
Bird watching brings one peace of mind and makes you feel better.
Dancing to feel better
For some people dancing is a hobby, but for many, it’s expressing yourself through movements. You don’t have to care about how you look. Dancing is the most authentic way of expressing yourself. It is also a form of exercise which helps in releasing endorphins (happy hormones). Movement in your body will also remove your frustration. Dancing is also a form of art, it transforms your emotions into ravishing movements.
Dancing helps you feel better and express yourself through movements.
Play video games to feel better
Gaming is a big stress buster for many individuals, it makes you forget all your problems, it’s your happy place. Playing Video games can be relaxing and chilling where you don’t have to think about anything. The activity gives you a chance to zone out of the issues of the world. In a way, It is also said that playing video games reduces negative emotions such as anxiety, stress and frustration. Video games are truly fun and can make you feel positive and energetic.
Gaming gives you a chance to zone out of the issues of the world and feel better.
Travel to feel better
In the truest sense, travelling makes you feel completely alive. It is a break you take from all your responsibilities. It makes you carefree and sees the world from a whole new perspective. The breath of fresh air and a change in environment is definitely good for oneself. Travelling not just makes your brain happy but also more active. It also gives you a prospect of meeting new people from different cultures and getting to hear about their experiences. Travelling to new places also enables you in discovering yourself and giving yourself more time, it definitely makes you a better person and helps in reconnecting with your inner self.
Travelling makes you feel better and completely alive.
We all have days where we don’t feel like ourselves or feel low. The only way to get through this is to do something about it. Indulging in your favourite hobby or activity always helps you snap out of it. These activities are guaranteed to lift your spirits and regain the positivity that you seek.
