Mike Giannulis Productivity Blog

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10 Unique Strategies to Conquer Stress: Unleashing the Power of a Calm Mind

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In the high-stakes game of life and business, stress is a constant companion. It lurks in the background, ready to pounce at the most inconvenient moments. And let’s face it – stress can be a real productivity killer. But what if I told you that it doesn’t have to be this way?

Welcome, dear reader! I’m Michael Giannulis, and today I’m going to share with you 10 unique and effective strategies to manage stress, keep your mind calm, and unlock your full potential. Let’s dive in.

1. Embrace the Power of Positive Self-Talk

Your mind believes what you tell it. So, feed it with positivity. Replace thoughts like “I can’t handle this” with “I’ve got this” or “I’m doing the best I can.” This small change can significantly reduce stress levels and boost your confidence.

2. Develop a Stress-Busting Workout Routine

Exercise is a potent stress-reliever. It releases endorphins, the body’s natural mood elevators. Whether it’s a brisk walk, yoga, or a high-intensity workout, find a routine that suits you and make it a part of your daily life.

3. Practice Mindfulness

Mindfulness brings your attention to the present moment, helping you to let go of past regrets and future anxieties. Try techniques such as mindful breathing, mindful eating, or simply taking a mindful walk in nature.

4. Harness the Healing Power of Music

Music can have a profound effect on your mood. Slow tempo tunes can lower blood pressure and heart rate, promoting relaxation. Create a playlist of your favorite calming tracks and turn to it whenever you need a stress-busting lift.

5. Try Aromatherapy

Scents like lavender, chamomile, and sandalwood have been shown to reduce stress and anxiety. Light a scented candle or use a diffuser to fill your environment with stress-relieving aromas.

6. Say Yes to Healthy Snacks

Diet has a significant impact on your stress levels. Foods rich in vitamin C, magnesium, and omega-3 fatty acids can help combat stress. Think oranges, nuts, and fatty fish.

7. Limit Caffeine Intake

While a cup of coffee can kick-start your day, too much caffeine can lead to anxiety. Try to limit your coffee intake and explore caffeine-free alternatives like herbal tea.

8. Connect with Your Social Network

Spending time with loved ones can provide a sense of belonging and self-worth, reducing stress. Even a quick call or text to a friend can make a difference.

9. Laugh It Off

Laughter releases endorphins and promotes a sense of well-being. Watch a funny movie, read a humorous book, or simply share a joke with a friend.

10. Master the Art of Saying No

Overcommitment can lead to stress. Don’t be afraid to set boundaries and say no to requests that would add more stress to your life.

Remember, stress doesn’t have to rule your life. With these strategies, you can take charge, manage stress effectively, and pave the way for success. Because a calm mind is a productive mind.

Here’s to a stress-free, successful you!

How To Be Selfish: The Case For Selfishness

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How To Be Selfish

Ok, here me out. In this quick post, I’m just gonna share some of my thoughts on being selfish. And don’t worry, I’m not gonna go all Ayn Rand on you. Nor am I going to talk about how selfishness is ingrained in all humans and therefore serves some evolutionary purpose. (though I do believe that to be true).

What Is Seflishness Anyway?

Many people think being selfish means doing what you want at the cost of others. That is a fair definition. But, I want to stress something here. I think you are really only being selfish when your decision harms someone else that didn’t have to be harmed.

The world is a tough place and there are many aspects of life that are zero-sum. For example, is it selfish to compete and win in a baseball game? In some ways, yes it is. Because you must take an action that places you in front of another person that you “beat”. You literally hurt them (in an emotional sense) and even sometimes in a physical sense.

However, if we didn’t compete to win, I doubt many of us would ever give our best. And what would happen then? This is why it’s not always wrong to ask how to be selfish.

The Circle Of Selfishness

If you think about it, being selfish really means focusing on yourself. If you are acting selfish, someone else may call you out on it. Usually, though, the people who call you selfish are in fact doing so because you are not granting them what they want. This is a way of them being selfish.

This is the circle of selfishness and it makes it hard to know when you’re really being selfish or when the person is using that “slur” as a way to get what they want out of you. So, pay attention to this and ask multiple people if you are really being selfish or if you are being manipulated. It’s usually one or the other. Just make sure you don’t end up losing a ton of time focusing on it. You need to instead pursue strategies that save time.

Selfishness Is Not What You Think

Now, I want to get you thinking about another idea when it comes to the question of how to be selfish. And that is that you need to completely rethink the idea of selfishness. Because, what does it really mean to be selfish? Above, we talked about putting yourself first and not harming others, right?

But, it is WAY deeper than that.

You see, you aren’t a single person. In fact, you represent many different people throughout time. You are the you now that you are. But you once were 10 years old, and if you’re lucky, you’ll be 80 years old.

So, life is this forever progression of who you are. So, being selfish right now can actually be harmful to your future self, who is another version of you. Case in point, our food choices. And this is something I struggle with as well, so no judgement here.

But, if you think about it, if we were being truly selfish, we would make the best decisions for our most fragile self. The self that has the highest chance of death and disease. That would most likely be our oldest possible selves.

All of our decisions should be geared around serving that person well. And that person is indeed us. In that way, most of us aren’t being selfish, just short-sighted.

Final Thoughts On Selfishness

I wrote this quick thought article in one sitting. So, everything I’ve written is in no way my absolute 100% belief on the topic. This is part of an experiment where I just write free flowing thoughts on a topic and see where it goes.

While these types of articles won’t be my best “thought-work” I am hopeful they will spur discussion and further research.

Now, what are your thoughts about selfishness? Are you selfish? Should you be?

Oh and make sure you check out my Instagram post on this topic.

HOW TO SET GOALS FOR 2021 AND BEYOND: 7 Proven Steps 

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HOW TO SET GOALS FOR 2021 AND BEYOND 

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 Is 2020 over yet? This is one of the most popular questions being asked by many of us these days!   

Background, 2020, Christmas, Bokeh, Blue, Silver

 

2020, without a doubt, is a year like no other. The word unprecedented has become synonymous with this year and over-used repeatedly and often times ad nauseum. But, it rings true! 2020 has been beyond unprecedented. Hell, it’s almost seemed apocalyptic at times.   

 

From global pandemics to Presidential elections to natural disasters, there’s no need to re-hash all of the craziness that has happened this year. But, hopefully, in between the stress, anxiety, fear, sadness, hardship, loss, turmoil, and resentment, each and every one of you have been able to see a small glimmer of the silver lining. 

It is important to find something, anything to be thankful for – no matter how difficult 2020 may have been for you. Perhaps, you’ve learned to appreciate the small things in life that you took for granted in years past, like a roll of toilet paper or a walk outside in the fresh air.   

 

Toilet Paper, Role, Happy Role, Smilies, Emotions

A new year brings hope, and we all need some hope right about now.  There are a myriad of things to feel bitter about as 2020 did not go as many of us planned, but it’s almost over. We have a new year and a new beginning to look forward to and a chance to try this again, a do over if you will.  

 

Before we begin, let’s all just take a deep breath. Inhale all that is good and exhale all the bad air and negativity. Breathe in … Breathe out! 

 

Now bring on 2021!  

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New Year, 2021, Moon, New Year'S Eve, Man, Silhouette

 

And, don’t look back. Let’s just consider 2020 done and let’s forge ahead. You may not be ready to set goals for 2021, but you have to start somewhere. There is no better time than right now whether you believe it or not because I believe in you, and I’m here to support you.  

 

The hardest part is knowing where to begin so here are a few tips to get you started.  

 

The first piece of advice I have for you is do not set New Year’s Resolutions. The very term sets you up for failure and in 2021 we are not going to fail. In fact, “the statistics on how many people actually follow through and accomplish their New Year’s resolutions are rather grim.

Studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% accomplish them. Don’t be part of that statistic. This year, set goals instead of resolutions.”1 

 

There are a number of ideas and different types of goals to set in 2021. The whole process can seem overwhelming, but to get the juices flowing, you need to start visualizing the goals. Here are some ideas for 2021 and beyond:   

 

❖Reading and Educational Goals  
❖Couple Goals   
❖Family Goals    
❖Financial Goals
❖Business Goals 
❖Exercise and Fitness Goals  
❖Health and Eating Goals   
❖Spiritual Goals  
❖Career Goals 
❖Social Goals  

 

Now let’s get started!  

 

HOW TO SET GOALS FOR 2021 & BEYOND – STEP #1: FREE YOUR MIND  

 

Write everything down. It seems daunting but unless it’s on paper and formed into existence it won’t happen. Your goals need to be set in stone (or paper in this case), and your 2021 goals need to be actionable and based in reality.  Write your 2021 goals down. Do a data dump. Whatever comes to mind just write it down. It doesn’t have to be grammatically correct or formatted perfectly, just get all of your thoughts down and get them out of your mind.  

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Goals, Setting, Office, Work, Note, Hand Writting

 

HOW TO SET GOALS FOR 2021 & BEYOND – STEP #2:  START ORGANIZING

 

Once you have created a broad list with all of your ideas – start breaking it down into smaller pieces and drill them down into more actionable and doable items. It’s time to create a to-do list, but don’t be overwhelmed. Just start making the list. The most important thing to remember is a to-do without a when will never happen. Once the list is a bit more organized, you can start assigning definitive dates and times.  

  

 HOW TO SET GOALS FOR 2021 & BEYOND – STEP #3:  GET INSPIRED

 

Setting goals should be fun. It should be an event that brings you joy and the hope and promise of something to look forward to and achieve in 2021. So, splurge a little. Invest in a planner or themed calendar that will inspire you. Purchase an app that is designed to help do the planning for you and will keep you organized. This is your life and your life goals so make an investment in you!  

 

HOW TO SET GOALS FOR 2021 & BEYOND – STEP #4:  ENSURE GOALS ARE MEASURABLE  

 

Make sure your 2021 goals are measurable. For example, save $100 more per month by skipping that morning run to the coffee shop and invest in a Roth IRA instead. Goals that are measurable can be crossed off a list and provide a sense of accomplishment. If a goal seems too large or unattainable, break it down into smaller parts that can be measured, like losing 2 pounds per week to reach that 20-pound goal.   

Small wins matter so take the win and keep striving to achieve those 2021 goals.

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Hourglass, Clock, Time, Deadline, Hour, Rush, Hurry

 

HOW TO SET GOALS FOR 2021 & BEYOND – STEP #5: ESTABLISH AND STICK TO DEADLINES   

 

The best intentions of establishing 2021 goals mean nothing if you set them and forget them. Remember, a to-do that is not connected to a when will never get done. A timeline and a deadline should be tied to each goal. Goals should be reviewed and assessed on a regular basis whether it be weekly, monthly or quarterly, but holding yourself accountable is vital to accomplishing your goals.

 

HOW TO SET GOALS FOR 2021 & BEYOND – STEP #6:  FIND YOUR GOAL PEOPLE

 

Setting goals and staying focused is hard and that is why it’s always easier when you have a strong support system. Find a friend, family member, co-worker … anyone. Create a positive network and find the people that will help to hold you accountable. Whether it be couple goals, fitness goals, or reading goals, find the people that will help you reach your goals for 2021.  

 

HOW TO SET GOALS FOR 2021 & BEYOND – STEP #7:  BELIEVE IN YOUR GOALS

 

Believe in your goals and believe in yourself! If your friend wants to work on fitness goals by running every day, but you despise running … then don’t commit to that goal. Setting yourself up for failure is not an option. When setting goals for 2021 and beyond, you must, I repeat MUST, believe in the goals you have created or else the whole process will not work.  

 

MAKING YOUR 2021 GOALS A REALITY

 

If Frank Sinatra were re-writing one of his most popular songs today, he would most definitely say if we can make it here, we can make it anywhere. If you’re reading this article – you did it – you survived 2020. We are in the home stretch and can start to look forward to the promise of a new year!

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Road, New Year, 2021, City, Buildings, Skyscrapers

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If 2020 has taught us anything, it’s to go with the flow, learn to adapt, realize that things may not go as planned. And, most importantly to always have plan b through z in your back pocket. Utilizing these strategies will help you get thru 2021 and beyond, but sometimes we could all use a little help. Whether you want to launch a new career in 2021, lose weight in 2021, or improve body, mind and spirit in 2021 …

I’m here for you! My name is Mike Giannulis and I want to help you get there and start working towards and accomplishing your goals for 2021 and beyond. We don’t know what lies ahead or where the road may take us but setting a clearer path will help. So, let’s rip off the 2020 band-aid and get started today! Contact me to start your 2021 journey. 

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1.(2018) Forbes. This Year, Don’t Set New Year’s Resolutions available at https://www.forbes.com/sites/ashiraprossack1/2018/12/31/goals-not-resolutions/?sh=72da90963879 accessed on 14 December 2020.

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How To Take Good Notes (Textbook, PDF, Video, Tablet or Phone) Part 1

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How to take good notes is a great question. Many people aren’t sure how to take good notes because we’re never really taught how to take notes in school. Isn’t that odd? We spend all that time in school and take TONS of notes, yet there isn’t a single class in grade school or high school that teaches effective note taking.

In this article, I’m going to show you the approach that I use to take notes. This will not be a tactical post, by that I mean we won’t get too far in the weeds about exactly what software to use or what my current “tech stack” is. I will list a few options throughout the piece, but I’ll do another article in the future where I specifically dive into the technical aspect.

For this piece, I want to teach you a methodology I use to take good notes that you can actually use. This note taking system is useful whether you’re a student, a teacher, an employee, a business owner, a start-up entrepreneur, or someone who just loves learnings.

Because the reality is, we forget most of what we learn. In fact, one study showed that employees forget 50% of what they just heard in a meeting within 60 minutes!

So, it’s obvious that how to take good notes is an important skill to have, whether you are reading a textbook, listening to an audio file on Amazon Audible, or the iPhone. One of the biggest questions I get about good note taking is what should you take notes on and how should you structure it.

I’ll answer that in this article, but first, let me tell you why you should listen to someone like me.

Why Listen To Mike Giannulis On How To Take Good Notes

I won’t belabor the point too much, but I’ve done some pretty cool things in my life and I owe a lot of it to my ability to take good notes and retain information. First, I’ve been able to create multiple seven-figure companies in different industries and one eight-figure publishing company.

I am working as the CEO of a new company now that I believe will be my next eight-figure business someday. Also, once I created this process, I finished off my MBA in less than 3 months at Western Governor’s University. I finished 8 classes in 19 days. I had to wait around to do my final capstone project which is the only reason I wasn’t done in 30 days.

I’m also a productivity nut who always seeks to achieve more. I track my word count in Grammarly as well so you can see my output.

I read multiple books per month, listen to hundreds of hours of audio a year, read umpteen articles, and love learning. Ok, with that out of the way, let’s get started.

Note Taking With The META Approach

My meta approach to note taking borrows from the wise words of Stephen R. Covey:

Begin With The End In Mind.

Stephen R. Covey

This simply means if you want to get somewhere specifically you should know where that is before you start on your journey. This holds even more true for taking notes. Because I’m an acronym junkie, I came up with a nifty way to remember the 4 questions you need to ask yourself before you get started on any book.

  • Medium
  • Experience
  • Time
  • Accomplish

Let’s look at what I mean by each of those. The first question you need to ask yourself is what Medium will you be consuming the information in. Mediums include options like books, articles, podcasts, audiobooks, magazines, youtube videos, and even textbooks or lectures. All these are different mediums that deliver information.

The reason you want to know this is so you can craft a different strategy for how you will take the notes. For example, I’ve seen it works very well to use Google Keep to take good notes while I am listening to a non-fiction book on audible. However, if I am reading a book on my kindle, it makes more sense to use the built-in highlight feature on my kindle and sync the data later using Readwise.

Next, you want to take your experience into consideration. This means looking at what you already know and what you’ve already done. Experience includes lived experience, shared experience, background, age, gender… all the factors that make you, you.

You want to take this into account because it will modify the way in which you attack the note taking process. If you’re already accomplished in the field you’re about to study, odds are you can take a more lax approach.

If it’s brand new to you, you may want to take a brute force approach where you inundate yourself with information pass the point of overwhelm before you take any notes at all. This is a baptism by fire or a “jargon jumble” where you may not understand half of what is being said. This is how I feel when I study autophagy, which is new to me. Words like MTOR, amino acids, ketones, glycogen, and rapamycin. And that’s ok. You’ve got to start somewhere. Knowing your experience can also help you pick the right material to start with.

And that leads us to Time. There are really two types of time we are talking about. The first is how much time do you have to commit to learning the material. The next is what is your time horizon or put more simply when do you want to have this knowledge transferred into your mind.

Obviously, this will change how you take notes and how you study. Studies show that if you have 10 hours to study you would be better off to study one for a day for 10 days instead of studying for 10 hours straight. This is because of a principle known as Spaced Repetition.

Spaced repetition means you are more likely to remember and retain information if you are exposed to it multiple times. If you think about it, it makes sense. The more often you see something, the higher the likelihood you will remember it.

And that brings us to the last piece of this puzzle. Accomplish. This one is pretty self-explanatory, but I’ll explain it anyway because it’s my favorite one. You could think of this word accomplish as other words like Aim or Agenda. In short, you want to ask yourself how you will be using this information. What is the goal when you are done?

If the goal is to just be entertained, then you don’t really need to pursue a good note taking strategy, right? You also want to ask yourself about what you are learning. Are you learning something mental or something physical? Are you developing a skill or working with your hands and thus need time to create muscle memory?

This will also affect how you end up using your time to learn the new information. This will also change up the strategies that you will employ even with taking notes.

This post has gotten too long, so I’ll stop here. In the next article (part 2), we’ll go over the three main takeaways you want to get when taking notes. In all, I am guessing this will be a 5 part series on how to take good notes.

Part 2 is here now. It’s all about the 6 items you need to extract to take good notes.