How to Use the Pomodoro Technique Like a Boss (2020)

How to Use the Pomodoro Technique Like a Boss

As a graduate business student and a voracious reader of articles, I have come across the term Pomodoro Technique a lot over the last few months. It is a time management and productivity theory developed by Francesco Cirillo in the late 1980s. When I first saw it mentioned I had two questions: “Why on earth is it called the Pomodoro Technique?” and “Why does this work?”

The answer to the first question is simple. Cirillo used a tomato-shaped kitchen timer when developing this theory, and pomodoro is the Italian word for tomato! The second question is a little more complicated but equally as engaging!

Here are a few reasons why you should give this technique a try. First, it gives you the ability to manage and control your time. Secondly, it increases accountability. Lastly, the frequent breaks also help with body aches and mental fatigue.

Why does the Pomodoro Technique work?

The thing about this technique is that it changes the way we use our time and increases the focus that we apply to work. The premise of the method involves a few easy steps: 

  • Decide on the first task you want to do. (I would suggest starting with the job you least want to do)
  • Set your timer to 25 minutes 
  • Devote that 25 minutes solely to the situation and limit distractions
  • When your timer stops, place a checkmark on a piece of paper
  • Take a short break, no longer than 5 minutes until you draw the fourth checkmark, and then go back and repeat step 2
  • After four checkmarks (or four pomodoros) take a more extended break, usually 15-30 minutes

The act of setting a timer and working against it naturally causes the person to accomplish as much as they can during that period. It also gives the person the ability to manage their distractions. 

Managing distractions 

Having a way to manage distractions is a beneficial skill for those of us who work from home. There are any number of distractions happening when I am trying to write. It could be the phone dinging with some notification or the dog whining because he sees me doing something and needs to be fed right now or the child whining for precisely the same reason.

My children are 16 and 11, so they are capable of helping themselves, but of course, they need my undivided attention when I am in the middle of something else. 

Children aside, I distract myself quite regularly, so when I stumbled across this technique, I was dying to try it out! According to Emily Christensen, if the distraction is internal, you should “write them down on a piece of paper and push through to the end of your pomodoro.”

If you are trying this out in an office setting and someone else interrupts you, inform them that you are in the middle of a pomodoro and schedule a time when you can visit with them.

Increases accountability 

Do you feel like you are working all day, and are so busy you can’t get anything done? Do you find yourself wishing that you had more time in the day because there doesn’t seem to be enough time to finish your list?

This technique will help with that by forcing you to spend 25 minutes at a time being productive. It isn’t very comfortable to think about much time I spend doing things that are not a priority. 

The Pomodoro technique will help hold you accountable for the work that gets done in a day, as well as illuminate how your time is spent. At the end of each session, use a minute from your break and write down everything you have finished in a daily productivity journal.

Being able to go back and review the work you were able to finish in a day will help you plan the rest of your week and improve the way you structure your daily tasks because you will know how long something will take you to do. I know I set goals frequently, but either overestimate or underestimate the time commitment. 

Reduces body aches and mental fatigue

When I get in the zone and the words are flowing onto the screen, it can be hard to stop. I end up sitting here for hours without moving and just typing away. Then I try to get up and grab a drink of water, only to be in a lot of pain, muttering how I sat for too long. And I am more thirsty than I realized. If that happens to you, then you will love the Pomodoro technique.

Use these breaks to do a few quick stretches and hydrate. Do a quick mindfulness session and then return to your work. These breaks will help you fight burnout and keep your ideas fresh! It’s just a short five minutes, but your back and your brain will thank you! 

How did it work out?

My first attempt at doing this did not go well. First off, I decided to use the regular timer on my cell phone. This method was problematic for two reasons. There was no ticking, and curiosity compelled me to look at the phone (and get distracted).

First, the sound of the timer “ticking” drives people just mad enough to push themselves to do more before the thing goes off. My cell phone does not tick. I learned that there are several apps out there that will work much better than the regular timer on your phone. The top five, according to Kenneth Franks at JotForm, are:

  1. Focus Booster
  2. Tomatoes
  3. PomoDoneApp
  4. Focus Keeper
  5. Focus To-Do

I downloaded Focus-To-Do and will be giving that a try from now on!

Looking at your cell phone to check what time it is defeats the whole purpose of managing your distractions. After being less than impressed with the Pomodoro technique, and doing a little more research, (this is a flaw of mine, jump right in and read more later…) I discovered that experts recommend remaining low tech: tomato timer, paper, and pencil.

I do not have a tomato timer, so I am hoping the app will help. If you do not want to get an app or go old school and choose to use the timer on your phone, then at least put your do not disturb setting on! 

The second thing I struggled with was adjusting to this idea that I had to stop when I felt I was productive. That seemed counterintuitive. I did get the hang of it a little more toward the end of today and started to realize that my periods of productivity were producing better work. With a bit of practice and patience, I think the results of this technique will be apparent.

The third and final observation I have from my attempt at my phone is way more of a distraction than I like to believe. The three to five-minute breaks are not for scrolling on Facebook to read the 25 minutes worth of notifications.

The purpose of those breaks is to get up and stretch, hydrate, maybe practice a little mindfulness and breathing, not extending the break to 8 minutes because you had to watch a coronavirus parody video (THERE ARE SO MANY!). I knew that, and yet, I found myself not moving from my spot and not using my break time efficiently.

I will give the Pomodoro technique another try this week 

I may not have quite mastered the Pomodoro technique or achieved boss level status, but I can see the potential in this method. I now have an app, which has lots of cool extra features, and it does tick! I have it going now, and there is something about that sound that has me trying to think faster. 

My first pomodoro and break of the day just ended! I feel like I accomplished so much over the last thirty minutes. The Focus-To-Do- app also has a setting where you can assign how many pomodoros you think it will take to finish a task.

I attached two pomodoros to finishing this article, and now I find myself trying to type and brainstorm as fast as I can because I need to edit and turn it in before the ticking stops! This might just be my new favorite thing, because it brings out my competitive nature, and I want to beat the time. I know I am weird, but I can’t be the only one.

Have you tried the Pomodoro Technique before? Which app do you use or do you use an actual tomato timer? Did it help you be more productive and stay focused on the task at hand? Were you surprised or pleased with the amount of time tasks took you? Was there a downside that you discovered? We would love to hear your thoughts on this, so please share them in the comment section below! 

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50 Fruit Quotes About Nature’s Candy

Fruit Quotes About Natures Candy

It is summer, and that means it’s the season of watermelon, peaches, and strawberries! All the good stuff! And if you are a person who updates their life on Instagram, these fruit quotes will help you caption that perfect photo of you on the beach with a peach daiquiri. Or maybe that great shot of everyone at a family reunion eating some delicious melon!

Of course, fruit can have a serious side, and the biblical quotes below that use fruit as a metaphor prove that. Then there is the ‘lighter’ side of fruit, which you can see with the funny fruit quotes.

We can also use fruit as a metaphor for life, which many famous people have done, like Shakespeare and Stephen King. The fruit quotes about life will help you see life from a new perspective and help you get through some challenging times. Aside from all that, there are some actual benefits to eating fruit, which you can discover if you keep reading!

Don’t forget to also check out these beautiful flower quotes

Cute fruit quotes for those sweet Instagram moments

1. “Be like a pineapple. Stand tall, be sweet, and always wear a crown.” — Unknown

2. “I love you berry much!” — Unknown

3. “Fruit is nature’s candy.” — Unknown

4. “Sun, sand, and a pineapple in hand.” — Unknown

5. “Feelin’ coco-nutty.” — Unknown

6. “Peace, love, and pineapples.” — Unknown

7. “You’re one in a melon.” — Unknown

8. “Life is like a watermelon, sweet, but you have to spit out the seeds.” — Unknown

9. “Squeeze the day.” — Unknown

10. “Practice what you peach.” — Unknown

Fruit quotes from the Bible

11. “But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness.” — Galatians 5:22

12. “Produce fruit in keeping with repentance.” — Matthew 3:8

13. “Through Jesus, therefore, let us continually offer to God a sacrifice of praise—the fruit of lips that openly profess his name.” — Hebrews 13:15

14. “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me, you can do nothing.” — John 15:5

15. “You did not choose me, but I chose you and appointed you so that you might go and bear fruit—fruit that will last—and so that whatever you ask in my name the Father will give you.” — John 15:16

16. “So, my brothers and sisters, you also died to the law through the body of Christ, that you might belong to another, to him who was raised from the dead, in order that we might bear fruit for God.” — Romans 7:4

17. “The ax is already at the root of the trees, and every tree that does not produce good fruit will be cut down and thrown into the fire.” — Matthew 3:10

18. “But the wisdom that comes from heaven is first of all pure; then peace-loving, considerate, submissive, full of mercy and good fruit, impartial and sincere.” — James 3:17

19. “So that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God.” — Colossians 1:10

20. “Moreover, we will bring to the storerooms of the house of our God, to the priests, the first of our ground meal, of our grain offerings, of the fruit of all our trees and of our new wine and olive oil. And we will bring a tithe of our crops to the Levites, for it is the Levites who collect the tithes in all the towns where we work.” — Nehemiah 10:37

Witty and funny fruit quotes

21. “Knowledge is knowing a tomato is a fruit; wisdom is not putting it in a fruit salad.” — Miles Kington

22. “Fruit… it’s just God showing off… Look at all the colors I know!” — Dylan Moran

23. “Most fruits, if left alone on a tree, eventually do ripen, especially if they’re not being yelled at.” — Firoozeh Dumas

24. “A fruit is a vegetable with looks and money. Plus, if you let fruit rot, it turns into wine, something Brussel sprouts never do.” — P. J. O’Rourke

25. “A tomato may be a fruit, but it is a singular fruit. A savory fruit. A fruit that has ambitions far beyond the ambitions of other fruits.” ― E. Lockhart

26. “Every time you eat a fruit for the first time that year you need to make a wish.” ― André Aciman

27. “There is far too much common nonsense, and not nearly enough uncommon sense about fruit.” ― Mango Wodzak

28. “Time flies like an arrow – but fruit flies like a banana.” — Terry Wogan

29. “I like fruit baskets because it gives you the ability to mail someone a piece of fruit without appearing insane. Like, if someone just mailed you an apple you’d be like… Huh? What the hell is this? But if it’s in a fruit basket, you’re like… this is nice!” — Demetri Martin

Fruit quotes and sayings on life lessons

30. “A life without love is like a tree without fruit.” — Stephen King

31. “Taste every fruit of every tree in the garden at least once. It is an insult to creation not to experience it fully. Temperance is wickedness.” — Stephen Fry

32. “Fine fruit is the flower of commodities. It is the most perfect union of the useful and the beautiful that the earth knows. Trees full of soft foliage; blossoms fresh with spring bounty; and, finally, fruit, rich, bloom-dusted, melting, and luscious.” — Andrew Jackson Downing

33. “A basket of ripe fruit is holier than any prayer book.” — Marty Rubin

34. “Forbidden fruit tastes sweet, but its aftertaste is bitter.” — John F. Kennedy

35. “The weakest kind of fruit drops earliest to the ground.” — William Shakespeare

36. “All fruit grows through abiding, not striving.” — Bill Johnson

37. “There is no fruit which is not bitter before it is ripe.” — Publilius Syrus

38. “Even the bitterest fruit has sugar in it.” ― Terry O’Neal

39. “The fruit of your own hard work is the sweetest.” — Deepika Padukone

Fruit quotes for a healthy lifestyle

40. “Adopting a new healthier lifestyle can involve changing diet to include more fresh fruit and vegetables as well as increasing levels of exercise.” — Linford Christie

41. “To me, breakfast is my most important meal. It’s often the meal you play a game on. I make sure I have oatmeal, milk, and fruit. It’s the fuel you use to hopefully do your best, so eating right is a big part of being a professional athlete. I wish I paid more attention to it earlier in my life.” — Andrew Luck

42. “I feel better all day if I start off by eating healthy. Breakfast is simple: multigrain toast with natural peanut butter, oatmeal, yogurt, fruit, or healthy cereal.” — Natalie Morales

43. “Berries are the healthiest fruit, offering potential protection against cancer and heart disease, boosting the immune system, and acting as a guard for the liver and brain.” — Michael Greger

44. “After a workout, you definitely have to have a protein shake. I drink my six-pound whey protein all the time, too. I throw some fruit in there – strawberries, blueberries – with some peanut butter and banana, and it gives you all the recovery you need from a hard day of lifting and running.” — Rob Gronkowski

45. “My diet is mostly chicken and fish. I make sure I get a lot of vegetables, a lot of fruit. I am a big fruit man; I am a vegetable man, anyway. And I also get a lot of rest. That’s the key: I may be up early, but I’m in bed early too.” — Magic Johnson

46. “Apples, grapes… any kind of fruit gives me the energy I need to get through my busy day.” — Kristin Chenoweth

47. “I eat vegetarian at home, so I always have yogurt and milk, eggs, whole wheat bread, whole grains. Lots of vegetables and fruit. Cereals and oatmeal. That type of thing.” — Maye Musk

48. “Sometimes you’ve just got to grab an apple – or grapes, or strawberries. Something that’s healthy but maybe a little bit more adventurous, if you can see fruit as adventurous.” — LL Cool J

49. “During difficult times, it’s best to cut down on sweets like cookies, cake, and candy. Satisfy your sweet tooth with fruit to help prevent blood sugar dips and spikes.” — Karen Salmansohn

50. “A table, a chair, a bowl of fruit, and a violin; what else does a man need to be happy?” — Albert Einstein

Which of these fruit quotes is your favorite?

Eating fruit is good for our bodies for a few reasons. They are packed with vitamins and minerals, and high in fiber. They also have antioxidants and flavonoids. A diet high in fruit can reduce the risks of developing cancer, diabetes, heart disease, and inflammation.

Are some fruits better than others? Berries and apples are the healthiest fruit choices, so that adage, “An apple a day, keeps the doctor away,” might hold some weight! Watermelon, oranges, and guava are great healthy fruit choices too. Adding lemon to your water can help prevent kidney stones.

So, next time you are craving something sweet and juicy, you can have that piece of fruit with no guilt. It only tastes bad for you! However, bananas are not a great choice if you are trying to eat low carb. Avocados and grapes are high in calories, too, but if you are going to consume some extra calories choose those over sweet snacks!

Let us know what your favorite fruit is in the comment section below! Don’t forget to also share with us any other inspirational fruit quotes and sayings you might have.

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42 Spartan Quotes About the Powerful Ancient Greek Soldiers

Spartan Quotes About the Powerful Ancient Greek Soldiers

Sparta, the warrior society of ancient Greece, reached the pinnacle of its power after defeating its rivals from Athens in the Peloponnesian War (431-404 B.C.). The Spartan culture revolved around three core values: discipline, obedience, and courage. They placed these virtues above all else, as you can see in these Spartan quotes.

Molon Labe is a Greek catchphrase associated with the Spartans and has been used by several gun rights groups. It means “Come and take them,” and was the response by King Leonidas when the enemy demanded his soldiers lay down their weapons.

The Spartans have been the inspiration for several Hollywood movies, including the movie 300. Gerard Butler and Lena Headey star as King Leonidas and Queen Gorgo. Many of these Spartan quotes from the movie 300 are rooted in historically accurate quotes, while others make for great cinematic moments.

Don’t forget to also check out these warrior quotes on having an unbeatable mind.

Famous Spartan warrior quotes from King Leonidas

1. “Spartans! Prepare for glory!” — King Leonidas, 300

2. “You have many slaves, but few warriors. It won’t be long before they fear my spears more than your whips.” — King Leonidas, 300

3. “This is where we hold them! This is where we fight! This is where they die! Remember this day, for it will be yours for all time.” — King Leonidas, 300

4. “Spartans never retreat! Spartans never surrender! Go spread the word. Let every Greek assembled know the truth of this. Let each among them search his own soul. And while you’re at it, search your own.” — King Leonidas, 300

5. “No retreat, no surrender; that is Spartan law. And by Spartan law, we will stand and fight, and die.” — King Leonidas, 300

6. “Give them nothing, but take from them everything.” — King Leonidas,300

7. “A new age has begun. An age of freedom, and all will know, that 300 Spartans gave their last breath to defend it!” — King Leonidas, 300

8. “In the end, a Spartan’s true strength is the warrior next to him. So give respect and honor to him, and it will be returned to you.” — King Leonidas, 300

9. “The world will know that free men stood against a tyrant, that few stood against many. And before this battle is over, that even a god king can bleed.” — King Leonidas, 300

10. “Spartans, eat well, for tonight we dine in Hades.” — King Leonidas, 300

Spartan quotes and sayings from other characters in 300

11. “It is not a question of what a Spartan citizen should do, nor a husband, nor a king. Instead, ask yourself what should a free man do?” — Queen Gorgo, 300

12. “From the time he could stand, he was baptized in the fire of combat. Taught never to retreat, never to surrender, but death on the battlefield in service to Sparta was the greatest glory he could achieve in his life.” — Dilios, 300

13. “There’s no room for softness… not in Sparta. No place for weakness. Only the hard and strong may call themselves Spartans. Only the hard, only the strong.” — Dillios, 300

14. “Freedom isn’t free at all, that it comes with the highest of costs. The cost of blood.” — Queen Gorgo, 300

15. “Your lips can finish what your fingers have started… or has the Oracle robbed you of your desire as well?” — Queen Gorgo, 300

16. “It would be a regrettable waste. It would be nothing short of madness for you, brave king, and your valiant troops to perish. All because of a simple misunderstanding. There is much our cultures could share.” — Xerxes, 300

17. “Unlike the cruel Leonidas, who demanded that you stand, I require only that you kneel.” — Xerxes, 300

Spartan quotes and words about fighting and being warriors

18. “The Spartans do not ask how many are the enemy but where are they.” — Plutarch

19. “Feel no fear before the multitude of men, do not run in panic, but let each man bear his shield straight toward the fore-fighters, regarding his own life as hateful and holding the dark spirits of death as dear as the radiance of the sun.” — Spartan Proverb

20. “He who sweats more in training bleeds less in war.” — Spartan Creed

21. “The Spartans are the equal of any men when they fight as individuals; fighting together as a collective, they surpass all other men.” — Demaratus, Spartan King

22. “Then we shall fight in the shade.” — Spartan leader Dieneces, (upon being told that the Persian army had so many arrows that they could hide the sun)

23. “No retreat, no surrender; that is Spartan law. And by Spartan law, we will stand and fight, and die.” — Leonidas, Spartan King

24. “So that we may get close to the enemy.” — Agesilaus, Spartan King (on why Spartans fought with short swords)

25. “Rise up, warriors, take your stand at one another’s sides, our feet set wide and rooted like oaks in the ground… learn to love death’s ink-black shadow as much as you love the light of dawn. Here is courage, mankind’s finest possession, here is the noblest prize that a young man can endeavor to win.” — Tyrtaeus, Spartan Poet

Wise and Inspirational Spartan quotes for life’s battles

26. “You should reach the limits of virtue before you cross the border of death.” — Aristodemus, Spartan Warrior

27. “Either quit your thieving or quit breathing.” — Spartan Mother

28. “There is no use for bravery unless justice is present, and no need for bravery if all men are just.” — Agesilaus, Spartan King

29. “If you confer a benefit, never remember it; if you receive one, never forget it.” — Chilon of Sparta

30. “Come back with your shield, or upon it.” — Spartan Mother

31. “Begin with your own family.” — Unknown

32. “Freedom is what we reap from this way of life, my friend.” — Unknown

33. “That’s fine, for I shall show that it isn’t positions which lend men distinction, but men who enhance positions.” — Unknown

34. “Son, remember your courage with each step.” — Spartan Mother

Daring and strong Spartan quotes and phrases that are all about Spartan

35. “If numbers are what matters, all Greece cannot match a small part of that army; but if courage is what counts, this number is sufficient.” — Leonidas, King of Sparta

36. “Learn to love death’s ink-black shadow as much as you love the light of dawn.” — Tyrtaeus, Spartan Poet

37. “Then his brother can take his place.” — One Spartan Mother ( in response to the news that her son had died in war)

38. “It will be the size of a lion when I bore down on my enemies.” — A Spartan (when asked why he had drawn a fly on his shield, instead of something more terrifying.)

39. “The Gods will take care of the Kings Army.” — Demaratus, Spartan King

40. “The walls of Sparta were its young men, and its borders the points of their spears.” — Agesilaus, Spartan King

41. “The daughters of Sparta are never at home! They mingle with the young men in wrestling matches.” — Euripides

42. “Only Spartan women give birth to real men.” — Gorgo, Queen of Sparta

What did you learn from these Spartan quotes?

Hercules, starring Kevin Sorbo, is a TV show inspired by the Spartans, as was Xena, Warrior Princess. Many people think that the movie Gladiator is also about the Spartans, but it is not. There is a big difference between gladiators and Spartans. Gladiators were slaves who fought in the Roman Coliseum as a form of entertainment, while the Spartans were ancient Greek soldiers who fought in wars.

Since Sparta is still a town in Greece, there are still Spartans today (about 35,000 of them). It used to be a brutal civilization that was the cornerstone of power in Ancient Greece, but now it is more a wonderful place for historians to visit. There are several museums that tourists can explore, along with the Tomb of Leonidas. Now, its citizens are not soldiers with ancient weapons engaged in war, but rather an inspiration for the arts.

What’s your biggest takeaway from these Spartan quotes and sayings? Do you have a favorite film or book about Spartans? Use the comment section below to let us know!

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50 Endurance Quotes To Help You Climb Life’s Mountains and Keep Going

50 Endurance Quotes To Help You Climb Lifes Mountains and Keep Going

These endurance quotes, sayings, and proverbs will inspire you to keep going even when times are tough.

Life can be difficult at times and throw us curveballs when we least expect it. Sometimes it can feel like the bad things keep coming up, but that is when we get the chance to show our strength, faith, and endurance.

What does endurance mean? Merriam-Webster defines endurance as the ability to withstand hardship or adversity, especially the ability to sustain a prolonged stressful effort or activity. It also means the act or an instance of enduring or suffering endurance of many hardships. These biblical endurance quotes will help those who find comfort in their faith keep going.

Faith is a big part of endurance for some people, however, not everyone is faithful and it is not a requirement for the human spirit to endure. There are many proverbs from different countries that will also inspire you to keep going when times are tough.

Literary works like The Old Man and the Sea and A Thousand Splendid Suns offer many endurance quotes about why it’s important to go on when we feel like giving up. Hopefully, these endurance quotes will lift your spirit and help you get through whatever struggle you might be facing.

Don’t forget to also check out these persistence quotes for when you need strength to keep going.

Biblical endurance quotes for the faithful

1. “Knowing that the testing of your faith produces endurance.” ― James 1:3

2. “For whatever was written in earlier times was written for our instruction, so that through perseverance and the encouragement of the Scriptures we might have hope.” ― Romans 15:4

3. “Here is the perseverance of the saints who keep the commandments of God and their faith in Jesus.” ― Revelation 14:12

4. “Now may the God who gives perseverance and encouragement grant you to be of the same mind with one another according to Christ Jesus.” ― Romans 15:5

5. “For you have need of endurance, so that when you have done the will of God, you may receive what was promised.” ― Hebrews 10:36

6. “And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.” ― James 1:4

7. “By your endurance, you will gain your lives.” ― Luke 21:19

8. “We count those blessed who endured. You have heard of the endurance of Job and have seen the outcome of the Lord’s dealings, that the Lord is full of compassion and is merciful.” ― James 5:11

9. “But the one who endures to the end, he will be saved.” ― Matthew 24:13

10. “Blessed is a man who perseveres under trial; for once he has been approved, he will receive the crown of life which the Lord has promised to those who love Him.” ― James 1:12

Endurance quotes and proverbs from various cultures

11. “Only he who knows his own weaknesses can endure those of others.” ― Japanese Proverbs

12. “Who wants heat, must endure the smoke.” ― Russian Proverbs

13. “What was hard to endure is sweet to recall.” ― French Proverb

14. “What cannot be cured must be endured.” ― Scottish Proverbs

15. “Pain is easier to endure than an itch.” ― Chinese Proverb

16. “The stupid fear fortune, the wise endure it.” ― Latin Proverbs

17. “If you are a peg, endure the knocking; if you are a mallet, strike.” ― Moroccan Proverb

18. “Pray that you will never have to bear all that you are able to endure.” ― Jewish Proverb

19. “He who wants to eat honey should endure the stings.” ― Lebanese Proverb

Inspirational quotes about endurance in life

20. “Endurance is not just the ability to bear a hard thing, but to turn it into glory.” ― William Barclay

21. “Every calamity is to be overcome by endurance.” ― Virgil

22. “I’m taking each day one day at a time and building up my strength and endurance. It’s crazy because it takes no time at all to lose everything you have and then so much time to gain it back.” ― Michelle McCool

23. “Small change, small wonders – these are the currency of my endurance and ultimately of my life.” ― Barbara Kingsolver

24. “When everything goes wrong, what a joy to test your soul and see if it has endurance and courage. An invisible and all-powerful enemy – some call him God, others the Devil, seem to rush upon us to destroy us; but we are not destroyed.” ― Nikos Kazantzakis

25. “What is a ruin but time easing itself of endurance?” ― Djuna Barnes

26. “Endurance, after all, is the only reason we even exist. We think of ourselves as nature’s deadliest animals, but the truth is, a naked human is the biggest wimp in the wild. We have no fangs, no claws, no strength, and no speed.” ― Christopher McDougall

27. “Endurance in ministry is rooted in the eternal perspective. The absence of an eternal perspective makes you vulnerable to losing heart.” ― C. J. Mahaney

28. “Heroism is endurance for one moment more.” ― George F. Kennan

29. “Endurance is a much better test of character than any single act of heroism, however noble.” ― John Lubbock

Endurance quotes about sports, fitness, and health

30. “The main thing about an endurance challenge is that you have to endure. Not so much physically, but mentally. Your mind gives up first. Not your body.” ― Milind Soman

31. “I wanted to be an endurance athlete from a young age. I remember being in a careers class at school and saying I wanted to be a professional athlete and the teacher replying, You’re not going to make it; it’s not possible.” ― Alistair Brownlee

32. “There’s only one thing I love more than race day; the morning after! The morning after the Marathon, New York catches running fever. The Hudson River bike path on Manhattan’s west side was like a traffic jam of joggers on Monday morning. No doubt the great race fires up the endurance athlete in all of us – and it’s beautiful.” ― Stephanie Ruhle

33. “The winners in life treat their body as if it were a magnificent spacecraft that gives them the finest transportation and endurance for their lives.” ― Denis Waitley

34. “Discipline, focus, endurance is what it takes to be the greatest at this sport.” ― Jordan Burroughs

35. “Healthy foods are great, but it’s important to keep your body active. Your muscles only get stronger and build more endurance for everyday things if you’re moving and get the blood pumping. Exercising stimulates certain brain chemicals and can put you in a better mood!” ― Jenna Ushkowitz

36. “Endurance is not a young person’s game. I thought I might even be better at 60 than I was at 30. You have a body that’s almost as strong, but you have a much better mind.” ― Diana Nyad

37. “You must be fast enough ― you must have endurance. So you run fast for speed and repeat it many times for endurance.” ― Emil Zatopek

38. “All that is worth seeing in good boxing can best be witnessed in a contest with soft gloves. Every value is called out: quickness, force, precision, foresight, readiness, pluck, and endurance. With these, the rowdy and ‘rough’ are not satisfied.” ― John Boyle O’Reilly

39. “Exactly the style of football I love is like a terrier. We are not the biggest dog, we are small, but we are aggressive, we are not afraid; we like to compete with the big dogs and we are quick and mobile and we have endurance. We never give up. This small dog has fighting spirit for sure.” ― David Wagner

Endurance quotes from “A Thousand Splendid Suns” and “The Old Man and the Sea”

40. “Of all the hardships a person had to face, none was more punishing than the simple act of waiting.” ― Khaled Hosseini, A Thousand Splendid Suns

41. “Behind every trial and sorrow that He makes us shoulder, God has a reason.” ― Khaled Hosseini, A Thousand Splendid Suns

42. “Laila has moved on. Because in the end she knows that’s all she can do. That and hope.” ― Khaled Hosseini, A Thousand Splendid Suns

43. “A woman who will be like a rock in a riverbed, enduring without complaint, her grace not sullied but shaped by the turbulence that washes over her.” ― Khaled Hosseini, A Thousand Splendid Suns

44. “She would grab whatever she could – a look, a whisper, a moan – to salvage from perishing, to preserve. But time is most unforgiving of fires, and she couldn’t, in the end, save it all .” ― Khaled Hosseini, A Thousand Splendid Suns

45. “But man is not made for defeat,” he said. “A man can be destroyed but not defeated.” ― Ernest Hemingway, The Old Man and the Sea

46. “I may not be as stong as I think, but I know many tricks and I have resolution.” ― Ernest Hemingway, The Old Man and the Sea

47. “Most people were heartless about turtles because a turtle’s heart will beat for hours after it has been cut up and butchered. But the old man thought, I have such a heart too.” ― Ernest Hemingway, The Old Man and the Sea

48. “Fish,” he said softly, aloud, “I’ll stay with you until I am dead.” ― Ernest Hemingway, The Old Man and the Sea

49. “Take a good rest, small bird,” he said. “Then go in and take your chance like any man or bird or fish.” ― Ernest Hemingway, The Old Man and the Sea

50. “He rested sitting on the un-stepped mast and sail and tried not to think but only to endure.”― Ernest Hemingway, The Old Man and the Sea

What did you learn from these endurance quotes?

Endurance isn’t just about our mental toughness when dealing with challenging situations. It is also a tool that athletes and health enthusiasts use to train their bodies. The human body can preserve through much physical discomfort and athletes constantly push themselves harder, in order to be better.

It is not just athletes that show us how much the human body can handle. We have all heard of survival stories where people face incredible odds like the elements or animal attacks and survive against all odds.

Wild, a book by Cheryl Strayed, tells the story of how she endured the death of her mother and the end of her marriage, while also surviving being lost and alone on one of the United States’ longest and arduous trails. That experience reshaped her life, and each of our trials and tribulations offers us the same opportunity.

The attitude we adopt when we are at our lowest points has the power to determine much in our lives. We are all capable of so much more than we realize, and when life gives us the chance to endure something challenging, we get to learn just how strong we are.

What’s your biggest takeaway from these endurance quotes and sayings? If you would like to share how an experience you endured has shaped you, then let us know about it in the comment section below.

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45 Simple Self-Care Practices for a Healthy Mind, Body & Soul


“There are days I drop words of comfort on myself like falling leaves and remember that it is enough to be taken care of by myself.” ~Brian Andreas

Do you ever forget to take care of yourself?

I know. You’re busy, and finding the time to take proper care of yourself can be hard. But if you don’t, it won’t be long before you’re battered from exhaustion and operating in a mental fog where it’s hard to care about anything or anyone.

I should know.

A few years ago, I had a corporate job in London, working a regular sixty-hour week. I enjoyed working with my clients and colleagues, and I wanted to do well.

But I had no life.

I rarely took care of myself, and I was always focused on goals, achievements, and meeting the excessive expectations I had of myself. My high tolerance for discomfort meant I juggled all the balls I had in the air—but at the expense of being a well-rounded human being.

So I made an unusual choice. I quit my job and moved to Thailand to work in a freelance capacity across many different countries and companies, which enabled me to set my own hours and engagements.

I began to take care of myself better, scheduling in time alone, for exercise and for fun.

I got to know myself better and know what I needed—not just to function, but to flourish.

But guess what?

At the end of last year, I spent Christmas alone in bed, completely exhausted.

Why did this happen?

Well, I had been running my busy website and consulting in seven countries in just two months. I forgot to take care of myself again, and I got a nasty case of strep throat.

Self-Care Isn’t a One-Time Deal

The strep throat was a harsh reminder that self-care isn’t something you do once and tick off the list.

It’s the constant repetition of many tiny habits, which together soothe you and make sure you’re at your optimum—emotionally, physically, and mentally.

The best way to do this is to implement tiny self-care habits every day. To regularly include in your life a little bit of love and attention for your own body, mind, and soul.

The following ideas are tiny self-care activities you can fit into a short amount of time, usually with little cost.

Pick one from each category, and include them in your life this week.

Tiny Self-Care Ideas for the Mind

1. Start a compliments file. Document the great things people say about you to read later.

2. Scratch off a lurker on your to-do list, something that’s been there for ages and you’ll never do.

3. Change up the way you make decisions. Decide something with your heart if you usually use your head. Or if you tend to go with your heart, decide with your head.

4. Go cloud-watching. Lie on your back, relax, and watch the sky.

5. Take another route to work. Mixing up your routine in small ways creates new neural pathways in the brain to keep it healthy.

6. Pay complete attention to something you usually do on autopilot, perhaps brushing your teeth, driving, eating, or performing your morning routine.

7. Goof around for a bit. Schedule in five minutes of “play” (non-directed activity) several times throughout your day.

8. Create a deliberate habit, and routinize something small in your life by doing it in the same way each day—what you wear on Tuesdays, or picking up the dental floss before you brush.

9. Fix a small annoyance at home that’s been nagging you—a button lost, a drawer that’s stuck, a light bulb that’s gone.

10. Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.

11. Be selfish. Do one thing today just because it makes you happy.

12. Do a mini-declutter. Recycle three things from your wardrobe that you don’t love or regularly wear.

13. Unplug for an hour. Switch everything to airplane mode and free yourself from the constant bings of social media and email.

14. Get out of your comfort zone, even if it’s just talking to a stranger at the bus stop.

15. Edit your social media feeds, and take out any negative people. You can just “mute” them; you don’t have to delete them. 

Tiny Self-Care Ideas for the Body

1. Give your body ten minutes of mindful attention. Use the body scan technique to check in with each part of your body.

2. Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest.

3. Get down and boogie. Put on your favorite upbeat record and shake your booty.

4. Stretch out the kinks. If you’re at work, you can always head to the bathroom to avoid strange looks.

5. Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.

6. Narrow your food choices. Pick two healthy breakfasts, lunches, and dinners and rotate for the week.

7. Activate your self-soothing system. Stroke your own arm, or if that feels too weird, moisturize.

8. Get to know yourself intimately. Look lovingly and without judgment at yourself naked. (Use a mirror to make sure you get to know all of you!)

9. Make one small change to your diet for the week. Drink an extra glass of water each day, or have an extra portion of veggies each meal.

10. Give your body a treat. Pick something from your wardrobe that feels great next to your skin.

11. Be still. Sit somewhere green, and be quiet for a few minutes.

12. Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)

13. Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation.

14. Have a good laugh. Read a couple of comic strips that you enjoy. (For inspiration, try Calvin and Hobbes, Dilbert, or xkcd.)

15. Take a quick nap. Ten to twenty minutes can reduce your sleep debt and leave you ready for action.

Tiny Self-Care Ideas for the Soul

1. Imagine you’re your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.

2. Use your commute for a “Beauty Scavenger Hunt.” Find five unexpected beautiful things on your way to work.

3. Help someone. Carry a bag, open a door, or pick up an extra carton of milk for a neighbor.

4. Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.

5. Write out your thoughts. Go for fifteen minutes on anything bothering you. Then let it go as you burn or bin the paper.

6. Choose who you spend your time with today. Hang out with “Radiators” who emit enthusiasm and positivity, and not “Drains” whose pessimism and negativity robs energy.

7. Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!)

8. Get positive feedback. Ask three good friends to tell you what they love about you.

9. Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant or barista.

10. Splurge a little. Buy a small luxury as a way of valuing yourself.

11. Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)

12. Exercise a signature strength. Think about what you’re good at, and find an opportunity for it today.

13. Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.

14. Ask for help—big or small, but reach out.

15. Plan a two-day holiday for next weekend. Turn off your phone, tell people you’ll be away, and then do something new in your own town.

Little and Often Wins the Day

With a little bit of attention to your own self-care, the fog will lift.

You’ll feel more connected to yourself and the world around you.

You’ll delight in small pleasures, and nothing will seem quite as difficult as it did before.

Like that car, you must keep yourself tuned up to make sure that you don’t need a complete overhaul.

Incorporating a few of these tiny self-care ideas in your day will help keep you in tune.

Which one will you try first?

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Use Hate as a Motivator! Tips to Rise Above & Use Hate as Motivation

3 Ways To Use Your Haters As Motivation For Your Success

Learn how to rise above hate and use it to fuel your own fire for success.

Here’s a hard truth to swallow:  No matter what you do or do not do, someone will always criticize you.  Or worse, someone may even hate you for what you choose to do.

Whether you’re starting a new business, creating a new healthy habit, starting a family, or building your dream home, you may encounter obstacles purposefully presented by others.  These obstacles can come in the form of hate, indifference, lack of support, and/or criticism.

This can upset you to your very core; it can rattle your ambition, leaving you second-guessing yourself and it can even elicit an angry reaction. But I am pleading with you and telling you right now, that people who want to bring you down when you’re on the path to creating something great in your life are NOT worth it.

Instead, let the hate, indifference, and criticism fuel you. Let it light a fire in your soul and fuel your tank as you pursue your path and achieve the success you desire in life.

I know from firsthand experience that when you do something unconventional or go against the “norm”, various reactions will come your way, many of which are not positive. Some reactions are pure hate directed right your way.

Instead of succumbing to negativity, let it motivate you. Be the best version of yourself and rise above hate. Be an example of a person that does NOT engage or perpetuate hate in this world.

It’s easier said than done, trust me. I know from firsthand and recent experiences. Be mindful and use any negative energy as an affirmation and confirmation that you are on the right path.

Often, when people hate what you’re doing or criticize you for pursuing your dreams, it is a reflection of the lack in their own life. Again, let this hate fuel you. Let the criticism, negativity, and indifference represent THEM.

Rise Above Hate In The Following Ways:

1. Let Hate Emotionally Charge You

When we are on the short end of receiving harsh criticism, it can make you feel small, weak, and question your own choices in life. Turn that around! Let the negative responses emotionally charge you.

As mentioned: No matter what you do and do not do, someone will always criticize you.  So, do what you’re going to do no matter what other people will say.

If anything, rise above hate and use the energy from “haters” to help you build a thick skin. Not to prove them wrong, but to keep the distraction of outsiders out of your mind. NO ONE has the right to walk their dirty feet through you and poison your dreams of success.

2. Hate Can Motivate You To Clearly Define and Redefine What You Want

Haters will use their energy to manipulate you to be ordinary. Let this fuel your passion to be successful, to be uniquely you, and to achieve your dreams. But in order to be successful, you must do ONE thing and do it often: Get clear on what you want and why. 

When you become crystal clear on what you want and why you want it, nothing can shake you. You need not explain your dreams and ambitions to the world. Instead, show them.

Clarity above all else is your foundation and best defense against hate, indifference, and harsh criticism.  When you’re not clear on what you want and why your haters will have a way to crack your foundation for success.

Lay your foundation down thick and sturdy with a clear vision. Revisit and redefine your vision often.  Revisit your goals every week, read them every morning, and know when the going gets tough, the best thing you can do is to rise above hate and be clear.

3. Let Hate Humble You

Hate is ugly. Negativity is contagious.

Be the catalyst to change and rise above hate. In the face of negativity, especially when it is aimed directly at you, let your higher self walk with utter humbleness. Know this is part of the process; this too shall pass and when it does, you will be better for it.

If you should become uncertain, the best reaction is NO reaction. Do not let your emotions overwhelm you. Instead, believe that this is an obstacle that will make you stronger and more resilient for the future.

There is always a lesson to be learned no matter the situation. When you’re standing face to face with hate, ask yourself: What is the lesson here? What can I learn right now?

If you’re still unsure how to rise above hate, think of it this way:

Most people who perpetrate hate will most likely never achieve the type of success you’re aiming for. Why? It’s simple. When you’re consumed with hate, it is impossible to do great things in life. When you spread hate, you waste energy, precious time, and are not the type of person to help others out.

It’s important to acknowledge that hate does hurt. Being at the receiving end of it hurts, no doubt. But I want you to stand up tall, thump your chest like a crazy person, and roar as loud as possible. Hate is something that comes and goes. You will always be better off without it.

Final Thoughts

When you journey down the path to success, you will encounter hate, indifference, and criticism. Take it as a compliment. You have enough originality to elicit this reaction. You are unique, you are real, you are willing to be different and march to the beat of your own drum.

Let hate fuel you. Let it light a fire in your soul that becomes so fierce that your flame can be seen for miles. Hate is a tool you can use to practice the art of being your highest self in the face of adversity.

Rise above hate – use your haters instead.

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