10 small habits that will change your life!

iphone on table minimalist

It is time to embrace a world of positivity by starting with these 10 small habits that have a huge return on life.

Forming new habits, especially the beneficial ones, takes time. But. just don’t give in, and keep fighting!

These are the 10 small habits that will help you to change your life, or even transform your life!

1.Exercise regularly

Our body needs physical workout and exercises to stay healthy. There are many benefits of regular exercise. Developing a good exercise routine is a habit that will increase the quality of your life and your health!

2. Read

Bill Gates reads about 50 books per year, which breaks down to one per week. “If you read enough, there’s a similarity between things that make it easy, because this thing is like this other thing,” Bill Gates said. “If you have a broad framework, then you have a place to put everything.” Gates also often recommends books.

The point with reading is to continuous improvement, you are working to improve yourself and broaden your horizon.

3. Have enough of sleep

Accoriding to US Health Department, most adults need 7 or more hours of good-quality sleep on a regular schedule each night.

Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep on a regular schedule so you feel energetic when you wake up.

4. Eat healthy diet

Our body need the right food and nutrient to perform. Learning to eat right and eat a balanced and heatly diet can avoid many health problems in the future.

healthy diet
Make sure you get a balanced diet in your meal plan.

5. Set your daily priorities

Accoridng to Darius Foroux, setting daily priorities is one of the best productivity strategies – the power of FOCUS.

By limiting your options and tasks. Elimination is the key. Be very clear about what you want to achieve every single day, week, and year. Form the habit of focusing on what matters regularly.

Every day, work on 3-4 essential (and small) tasks that will bring you closer to your weekly and yearly goals.

6. Manage your money wisely

Financial planning or finacial education sounds like an alien to you? Go get the financial knowledge course or class to get your finances on track.

Start by saving a porportionate of your income for example 10%. Saving is not about how much. It’s about how often. You can save by cutting out useless things you do daily or weekly. For eg you don’t need to buy a latte in that fancy cafe every day.

7. Practice kindness and love

You can start by performing a random simple act of kindness. Trust me, you’ll feel better about yourself, as well as life in general, when you get into the excellent habit of kindness and love.

8. Be Present

According to Adam Eason, be present.  Find the joy in life.  Center yourselves to ride out the storms when they come, because being present through the storms allows you to be present for the joy, innovation, and peace that follow.

Be Present: How to Be Present and Why It Matters

9. Do something that scares you

This is the best way to build courage and confidence, besides overcome fear. You have to face your fear, so doing something that scares you encourage you to start at small steps. List down your fears and decide on the action that you can take today to overcome those fears.

10. Choose your circle wisely

Our time is limited, so choose your circle wisely. Spend time with like -minded people whom you want to learn from. Like minded people will change the way you think, while giving you advice about how to improve your life or change your life!

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The benefits of meditation

woman meditate in jungle

Meditation may be an ancient tradition, and sometimes linked to religious practices. However, meditation is practiced in cultures all over the world to create a sense of calm and inner harmony. Looking for sustainable lifetysle in Malaysia? Click here to know more!

All about meditation

Even though meditation practices is tied with many different religious teachings, meditation is more about being consciousness, finding awareness, and achieving peace. And best of all, is the benefit of meditation towards our mental and physical well-being!

meditate girl

Meditation vs mental well-being

Due to the increase in stress level in the current society and environment, meditation is gaining popularity among the urban area especially those with busy schedules.

According to Mayo Clinic, the emotional benefits of meditation can include:
  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance


Simple ways to practice meditation daily

If you are interested in embarking the meditation journey, you may attend special meditation centers or group classes led by trained instructors. Alternatively, you can also practice meditation on your own, whichever suits to your lifestyle.

Some people build meditation habits into their daily routine. For example, you may start and end each day with a few minutes for example 10 minutes of meditation as a beginner. Quality is better than quantity!

Here are some ways you can practice meditation on your own, whenever you choose:

  • Breathe deeply. This technique is good for beginners because breathing is a natural function.Focus all your attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.
  • Walk and meditate. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you’re walking, such as in your garden, neighbourhood or etc.When you use this method, slow down your walking pace so that you can focus on each movement of your legs or feet. Don’t focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as “lifting,” “moving” and “placing” as you lift each foot, move your leg forward and place your foot on the ground.
  • Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions.
  • Read and reflect. Many people report that they benefit from reading poems or sacred texts, and taking a few moments to quietly reflect on their meaning.You can also listen to sacred music, spoken words, or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
  • Focus your love and gratitude. In this type of Loving Kindness meditation, you focus your attention on the feelings of love, compassion and gratitude into your thoughts.

bean in love shape

Love the environment, and love yourself!

“Love the Earth as you would love yourself.” – John Denver Happy Earth Day!

John Denver quotes

A growing concern nowadays has been global warming. Learning to love the earth we have because it’s the only one we got. Due to COVID-19, we are more aware of the effect we have on nature and the change that is occurring due to this, and many of us are seeking change.

Love the earth is an act of self-love, which means love yourself.

10 Ways to Love Yourself and Nature

Practicing self-love is the hit things these days. Take some inspiration from this list, and take some time to love yourself and nature.

1. Take a break and go outside for 10 minutes. Take it all in. Breathe deeply, focus on something beautiful, feel your feet on the ground.

2. Use a reusable bag when you go to the store. Say no to single-use plastic!

3. Go for a hike on a local trail and turn your phone off while you’re doing it.

4. Use a reusable water bottle instead of buying bottled water.

5. Stare up at a starry night sky.

6.Donate to an environmental organization that works to protect and conserve.

7. Create a nature journal and use it to draw or write about what you see when you’re outside. Be sure to include affirmations and quotes that speak to you.

8. Volunteer with a local environmental organization.

9. Fix something, don’t toss it away!

10. Take time everyday to tell yourself and Mother Nature that you deserve and are worthy of love, appreciation, and respect.

Adapted from Wander Woman.

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Well-Being Concepts

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Well-being integrates mental health (mind) and physical health (body) to prevent diseases and promote health. Good living conditions (e.g., housing, employment) are fundamental to well-being.

Results from studies find that well-being are associated with:

    • Self-perceived health.
    • Longevity.
    • Healthy behaviors.
    • Mental and physical illness.
    • Social connectedness.
    • Productivity.
    • Factors in the physical and social environment.

What is well-being?

Well-being includes the presence of positive emotions and moods such as happiness, the absence of negative emotions e.g., depression, anxiety.

In simple terms, well-being can be described as judging life positively and feeling good.For public health purposes, physical well-being (e.g., feeling very healthy and full of energy) is also viewed as critical to overall well-being.

Well-being include:

  • Physical well-being.
  • Economic well-being.
  • Social well-being.
  • Development and activity.
  • Emotional well-being.
  • Psychological well-being.
  • Life satisfaction.
  • Domain specific satisfaction.
  • Engaging activities and work.

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The issues with climate change & future food yields

harvest crop field

Climate change is affecting food yields

Yields of crops and livestock are generally sensitive to climatic conditions, and can be

impaired by quite small changes in temperatures during the growing season.

The impact of lower food yields

The impact of the reduced food yields impacted by climate change could lead to a series of problems. Some example of the problems are hunger, under-nutrition, child stunting, susceptibility to infection, impaired adult health, and premature death. Aside, in a world of great disparities in wealth, climate-related falls in crop yields and surging food prices can have potentially disastrous effects on the poor.

The adverse impacts of local food shortages on human nutrition and health, especially in young children, are potentially serious, affecting growth, stunting, immune function and survival. What are the 17 SDGs?

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Mental wellbeing is more important than physical wellbeing?

meditation stone stack up

How much you agree with this statement?

Mental wellbeing is more important than physical wellbeing.

How important is mental wellbeing?

It affects how we think, feel, and act.

It also helps determine how we handle stress, relate to others, and make choices.

Mental health is important at every stage of life, from childhood and adolescence through adulthood.

So, what do you do daily to feed your mind with positive thoughts?

10 Responsible Business Conduct (RBC) that help business to navigate through COVID-19 crisis!

Bentley steering wheel

The COVID-19 crisis has posed significant impact to the people, planet, and society. The implementation of global standards of the responsible business conduct (RBC) is important to identify, mitigate and address these negative impacts.

How to implement responsible business conduct (RBC)?

The implementation of RBC will help the company or business to navigate through the storm of COVID-19, by avoiding and addressing the potential adverse impacts on people, planet and supply chain. Companies that take proactive RBC steps to address the risks of COVID-19 are likely to build more long-term value and resilience.

The following RBC issues are seen as relevant in helping business to respond to and recover from the supply chain crisis and operational shocks:

1.Social dialogue

For social dialogue, industrial relations and stakeholder engagement issue, the effective industrial relations and stakeholder engagement, including direct engagement with workers and their representatives can help to identify short-term or long-term solutions to address the cost-cutting pressure, and can help to smooth operation during recovery phases.

2. Worker leave

For worker leave, benefits and access to healthcare issue, companies that have robust practices on worker benefits are more likely to retain critical employees’ skills and know how during the crisis and able to recover quicker in its medium- and long-term effect, as long as the companies can survive in the short term.

3. Employee’s benefits and access to healthcare

Companies with strong employee benefit package can boost worker’s morale and trust, which will increase productivity and worker retention.

4. Environmental, health and safety management

On environmental, health and safety management, firm which has robust health and safety management practices, can quickly response to the COVID-19 threats quicker.

5. Corporate governance related to disaster preparedness, continuity and contingency planning

On the corporate governance related to disaster preparedness, continuity and contingency planning side, leadership and clear defined responsibility for disaster, continuity and contingency planning at the senior management are important to deal with the recovery from the crisis.

Investor and consumer will pay attention on the business leaders action towards crisis management, a strong leadership will rise in times of crisis and able to build confidence among the stakeholders.

6. Supply chain management

On supply chain management; the information from supply chain due diligence can be used to understand the impact in the supply chain and manage disruptions.

7. Disclosure

On disclosure, shareholders, regulators and the public will expect more frequent and transparent reporting on financial, environmental, social and governance risks of the companies and also the contingency plan in place.

8. Stock price and long term value

Reports suggest that COVID-19 crisis and market volatility has increased investor interest in environmental, social and governance (ESG) issues.

9. Access to emergency funds and capital

Companies that have put in place contingency planning which takes into account of RBC issues are in better position to access fresh fund, special emergency funds and relief program.

10. Mitigation of crisis related legal risks

Taking proactive RBC action can help to mitigate legal risks.

11. Protection of brand value and reputation.

The RBC practices are closely associated with brand strength and corporate reputation, which also apply in times of crisis.

All in all, the COVID-19 has created major risks to companies, and companies that apply RBC will see to be more resilient in the long term and help in value creation.

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Are we really into sustainable development?

warm fruit for camping

What is sustainable development?

The original definition of sustainable development coined by the World Commission on Environment and Development, better known as the Brundtland Commission (WCED 1987:43) “Sustainable development is development that meets the needs of the present without compromising the ability of future generations to meet their own needs.”

It contains within it two key concepts:

  • The concept of needs, in particular the essential needs of the world’s poor, to which overriding priority should be given;
  • The idea of limitations imposed by the state of technology and social organization on the environment’s ability to meet present and future needs.

What are the indicators to sustainability?

Sustainability indicators are technical means for monitoring trends relevant to sustainable development, and if combined with politically set targets, to assess distance to the target and the progress in getting closer to it.

The choice of targets and indicators is influenced if not determined by the sustainability concept that the respective agent holds and/ or promotes, resulting in a diverse array of indicators and assumptions on which they rest. Indicators designed for different purposes will have different characteristics. In order to measure sustainability, first an operational concept is needed, defining what to measure. Then a methodology (indicators) has to be defined, standardizing how to measure it, according to quality criteria.


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What is sustainable development indicators (SDI)?

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What is sustainable development indicators (SDI)

There are different kinds of indicators which can serve the main purposes of sustainable development indicators (SDI), political guidance, summarizing analysis and communication: nominal or binary indicators, ordinal indicators, and cardinal indicators. Can we balance economy development and sustainable development, click here to see!

In order to be useful in the decision preparation, implementation and monitoring processes, indicators must fulfil a number of criteria. The necessary key qualities of suitable indicators result from their purposes and to fulfil them, indicators need to be indicative, derived from a sound scientific basis, relevant, transparent, and measurable. Click here to understand Anthropogenic Global Warming!

In order to generate a simplified but sufficiently reliable description of reality, indicators must be reproducible, robust and general. For successful monitoring indicators must be sensitive. It is obvious then that it is neither necessary nor possible that all the time to meet all these criteria to the same extent. This is because if the indicators are not resonating with the stakeholders, it will not be useful to them.

The issues with SDI

While sustainable development indicators are useful tools to reduce a complex set of diverse data, it should be kept in mind that every process of indicator selection or aggregation will include both a gain in clarity, but also a loss of information. Indicators sets must balance the needs to reduce complexity, be easily understandable, resonate with a clearly defined target audience, and be limited in number.

Indicators used for policy planning provides new opportunities for transparency and efficiency but also generate new risks. The four key risks are:

  1. The temptation to define easily achievable rather than adequate objectives, and to set targets derived from the desire to be able to deliver positive reports in the short term rather than reporting on substantial progress in the medium to long term.
  2. The risk of focusing in a narrow-minded way on progress towards the indicators defined while neglecting other relevant trends. Some of these may emerge as a side-effect of the improvements achieved, others might emerge anew or pre-exist but some relevant or even dominant once the initial challenge is under control.
  3. Focusing on single issues as described by the indicators may lead to a neglect of the links between dimensions of policy, with the trends in other indicators going unnoticed. So a juxtaposition of different sectorial politics could emerge, undermining the effectiveness of governing and governance.
  4. The desire for positive news might lead to attempts to “cook the books”, which means to hide negative results and generate positive reports without a substantial base. Hierarchical administrative systems, but also dependency on good records in the face of external shareholders, donors of money or voters create situations favouring such fraud.

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Conservation, sustainability and economic growth

four leaves clovers

A forerunner of the idea of sustainable development is “Ecological Principles for Economic Development” was originally intended to provide the basis for approaches to the economic development that were compatible with conservation and ecology.

The conservation movement

The conservation movement was built within the frame set by the western industrial and consumption models that dominated the 19th and 20th centuries.  

In 21st century, these same models were refreshed by the ongoing processes of neoliberalization. Contemporary conservation ideas and practices are being reworked by neoliberalism, but also have been shaped in the past by the growth imperative of colonial and post-colonial developmentalism and globalized concern about poverty and sustainability.

planting green grass
The meaning of conservation is prevention of wasteful use of a resource.

Meaning of conservation:

The meaning of conservation is prevention of wasteful use of a resource. Under the utilitarian conservation, nature was “not to be preserved. However, this was actively manipulated by scientifically trained experts to improve and sustain yields.

Those yields were to be harvested and processed efficiently, and economic gains allocated equitably. Aside, utilitarianism is an ethical theory that prescribe actions that maximize happiness and well-being for all affected individuals. 

The biodiversity conservation movement

On the other hand, the biodiversity conservation movement had an important role for the emergence of sustainability idea in the 1970s.

The introduction of biodiversity conservation concept into the mainstream approach to the sustainable development has profound effect on conservation ideas and practice. This is an adoption of a model of human development that made no attempt to challenge the need for economic growth.

Next, biodiversity conservation adopted a top-down science-driven strategy that increasingly divorces nature conservation from broader environmentalism. For example, conservation focused on protection of endangered species and habitats, applying new technologies of remote sensing and geographic information science to the selection of protected areas and harnessing increased resources.

Let’s us move towards sustainable development!

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