“You need focus to become exceptional at anything.

Massive amounts of time and energy are wasted optimizing things that should be left undone.

You have to be great at saying no.”

James Clear

Four star-General Colin Powell, U.S. Army, was the Chairman of the Joint Chiefs of Staff during the First Gulf war.  Powell was a leader who “knew how to build a strong and united team”.

Powell offered 13 rules for leadership in his 2012 memoir, It Worked for Me: In Life and Leadership.

1. It ain’t as bad as you think. It will look better in the morning. This rule reflects an attitude and not a prediction. Why will things get better? Because you will make them better. Leaving the office at night with a winning attitude affects more than you alone; it also conveys that attitude to your followers.
2. Get mad, then get over it. Everyone gets mad. It’s a natural and healthy emotion. My experience is that staying mad isn’t useful.
3. Avoid having your ego so close to your position that when your position falls, your ego goes with it. Accept that your position was faulty, not your ego.
4. It can be done. Have a positive and enthusiastic approach to every task. Don’t surround yourself with instant skeptics.
5. Be careful what you choose: You may get it. You will have to live with your choices. Some bad choices can be corrected. Some you’ll be stuck with.
6. Don’t let adverse facts stand in the way of a good decision. Superior leadership is often a matter of superb instinct. When faced with a tough decision, use the time available to gather information that will inform your instinct.
7. You can’t make someone else’s choices. You shouldn’t let someone else make yours. Make sure the choice is yours and you are not responding to the pressure and desire of others.
8. Check small things. Leaders have to have a feel for small things — a feel for what is going on in the depths of an organization where small things reside.
9. Share credit. People need recognition and a sense of worth as much as they need food and water. It’s amazing what can be accomplished if you don’t care who receives the credit.
10. Remain calm. Be kind. Few people make sound or sustainable decisions in an atmosphere of chaos.
11. Have a vision and purpose. Be demanding. Followers need to know where their leaders are taking them and for what purpose. Purpose is the destination of a vision. Leaders must embed their own sense of purpose into the heart and soul of everyone they lead. To achieve his purpose, a successful leader must set demanding standards and make sure they are met. Good leaders set vision, purpose, mission, and goals.
12. Don’t take counsel of your fears or naysayers. Fear is a normal emotion. And, we can train to operate through and in spite of our fear. If we don’t control our fear, it will paralyze us, and we cannot lead. Same for naysayers. Their fear and cynicism move nothing forward. How many cynics built great empires, great cities, or powerful corporations? Those who do not risk are wasting their time and energy.
13. Perpetual optimism is a force multiplier. Believe in the likelihood of success. Believing in yourself, believing in your purpose, believing you will prevail, and demonstrating passion and confidence is a force multiplier. If you believe and have prepared your followers, your followers will believe.

References:

1. https://share.america.gov/colin-powell-13-rules-how-to-lead/
2. https://www.tribune.org/colin-powells-thirteen-rules/

2.  Get Mad Then Get Over It.

Everyone gets mad but staying mad is never useful. Instead of letting anger destroy you, use it to make constructive change.

3.  Avoid Having Your Ego So Close to your Position that When Your Position Falls, Your Ego Goes with It.

In other words, accept that your position was faulty, not your ego. Keep your ego in check, and know that you can lead from wherever you are.

4.  It Can be Done.

Again, this is more about attitude than reality. Always start out believing you can get it done until facts and analysis pile up against it. Leaders make things happen.

5.  Be Careful What You Choose. You May Get It.

Don’t rush into things. Usually, there is time to examine the choices and think through the consequences. You will have to live with your choices.

6.  Don’t Let Adverse Facts Stand in the Way of a Good Decision.

Superb leadership is often a matter of superb instinct. When faced with a tough decision, use the time available to gather information that will inform your instinct.

7.  You Can’t Make Someone Else’s Choices. You Shouldn’t Let Someone Else Make Yours.

As a leader, ultimate responsibility is yours. Make sure the choice is yours, and you are not responding to the pressures and desires of others. It does not mean that you make decisions on your own, you should still seek advice, but be aware there will always be plenty of people to “help” you make your decisions.

8.  Check Small Things.

Small actions can result in large consequences. Success ultimately rests on small things, lots of small things.

9.  Share Credit.

When something goes well, make sure to share the credit down and around the whole organization. Let all employees believe they were the ones who did it. People need recognition and a sense of worth as much as they need food and water.

10.  Remain calm.  Be kind.

Few people make sound or sustainable decisions in an atmosphere of chaos.  Establish a calm zone while maintaining a sense of urgency. Calmness protects order, ensures that we consider all the possibilities, restores order when it breaks down, and keeps people from shouting over each other.

“Believe in yourself; have faith in your abilities.” ~ General Colin Powell, U.S. Army

Believing in yourself means having confidence in your own abilities.

Always believe in yourself and pursue your dreams – you’re capable of so much more than you realize. Moreover, you are braver than you think, more talented than you know, and capable of more than you imagine.

Believing in yourself means being able to trust yourself to do what you say you’ll do and knowing that those efforts will result in the desired outcomes, according to The Berkeley Well-Being Institute.

When you believe in yourself, it kicks into gear all sorts of psychological processes that help you achieve your goals, manifest your dreams, and increase your well-being, explained Tchiki Davis, Ph.D., Founder, The Berkeley Well-Being Institute.

https://twitter.com/ezhil2023/status/1658366560267042816?s=46&t=mF_tsrQnjgviyl62GYfJjw

But the flip side is also true. Lack of self-confidence or lack of belief in ourselves means we are less likely to act, to change, or to push to make things better. As a result, when we expect to fail, we are actually more likely to fail (Bénabou & Tirole, 2002).

That means that believing in yourself is “like the key that turns the ignition and starts the car. We can’t really go anywhere without it.”

Without the mindset of believing in yourself, you’re blocked because your thoughts, attitudes, and actions aren’t in alignment with your goals. So we either don’t do what you need to do or you sabotage yourself along the way, sometimes in obvious ways and sometimes in ways that are totally unconscious to you, says Dr. Davis.

• Believing in yourself includes aspects like self-worth, self-confidence, self-trust, autonomy, and environmental mastery.
• Self-worth is the sense that you have value as a human being.
• Self-confidence is a positive attitude about your abilities, qualities, and judgment.
• Self-trust is faith that you can rely on yourself.
• Autonomy is feeling able to choose and direct your own behavior.
• Environmental mastery is your belief that your efforts can result in the changes you desire.

These are just a few of the key components involved in believing in yourself, according to Dr. Davis.

To cultivate self-belief, it’s critical to talk back to your inner voice. If you feel like you have no value, tell yourself, “You are a valuable, amazing, person who deserves to live a good life.” Or, if you don’t feel confident, remind yourself of your good qualities and skills (more on this below).

Positive self-talk like this has been shown to improve your performance (Tod, Hardy, & Oliver, 2011). By saying positive things to yourself, you can start to rewrite your internal scripts. You can slowly but surely start to develop new scripts in your minds that are a bit more like cheerleaders and a bit less like jerks. And this helps you shift your beliefs.

Believe in yourself, trust yourself, love yourself, and invest in yourself. Your only limit is you and your limiting beliefs.

References:

1. Tchiki Davis, “Believe in Yourself: Why It’s Important and How to Do It”, The Berkeley Well-Being Institute. https://www.berkeleywellbeing.com/believe-in-yourself.html
2. Bénabou, R., & Tirole, J. (2002). Self-confidence and personal motivation. The quarterly journal of economics, 117(3), 871-915.
3. Tod, D., Hardy, J., & Oliver, E. (2011). Effects of self-talk: A systematic review. Journal of Sport and Exercise Psychology, 33(5), 666-687.​​

A dividend is the distribution of some of a company’s earnings to its shareholders, in the form of cash, stock, or other property. Effectively, dividends are a return of cash to shareholders.

There are distinct benefits of dividends to investors. In aggregate, dividend-paying stocks provide higher returns with lower volatility than stocks that do not pay a dividend.

Further, dividends have provided nearly 40% of total return over long periods. Some investors also rely on dividends for income. So, dividends have benefits for investors.

20. $O – "Dividends Matter to Long-Term Investor Returns: pic.twitter.com/Dian73AIza

— Quartr (@Quartr_App) January 4, 2023

Investors or common shareholders can get dividends if they own the stock before the ex-dividend date. Not all companies issue dividends, but the extra income from these scheduled payouts is one of the factors many investors may consider when buying a security.

• Dividends are payments that companies issue to a class of its shareholders
• Not all companies issue dividends, but the extra income from these scheduled payouts is one of the factors investors consider when buying a security
• Dividends are paid out per share. The more shares you own, the more dividends you’ll receive

The ex-date is the cutoff date for being able to receive dividends from owning a stock. If you buy the stock after the ex-date, or your trade doesn’t settle on or after this date, then you won’t receive the next dividend payment.

The dividend rate is the payout amount you can expect to receive per share on the dividend pay date. Many factors go into determining the dividend amount, and this amount can change from one year to the next. The amount is typically paid out bi-annually, quarterly, or monthly.

References:

1. https://www.dividendpower.org/2019/07/25/why-dividends-matter-investors/

According to Steve Jobs, ’asking for help’ is one simple and effective choice in life you can make that separates the doers from the dreamers.

Apple’s co-founder and tech genius shared a story that illustrates this ‘1 choice’ which is an uncommon trait found in the most successful people. Here’s an excerpt:

”I called up Bill Hewlett [co-founder of Hewlett-Packard] when I was 12 years old.

‘Hi, I’m Steve Jobs. I’m 12 years old. I’m a student in high school. I want to build a frequency counter, and I was wondering if you have any spare parts I could have.’

He laughed, and he gave me the spare parts, and he gave me a job that summer at Hewlett-Packard … and I was in heaven.”

Further, Jobs added:

“Most people never pick up the phone and call. Most people never ask, and that’s what separates the people who do things from the people who just dream about them.”

In short, a single phone call greatly impacted Job’s trajectory and life. It taught him to be willing to ask for something he wanted.

But, most people don’t ask for what they want or need. Therefore, most of the time, nothing happens and people’s dreams, goals and desires go unrealized.

Sociologist Wayne Baker from the University of Michigan wrote a book called All You Have to Do Is Ask: How to Master the Most Important Skill for Success. In his research, Baker found that the ” — person who helps frequently and also asks for help frequently — is the most well-regarded and also the most productive”.

You must be willing to ask for help, which can be daunting because it requires that you lower your personal protective shield and admit to someone else that you need help.

The refusal to ask for help is a kind of arrogance, a blind insistence on doing it all by yourself no matter what, because along with it comes the message that no one’s help is worth the price in vulnerability it will cost you.

Among people, the refusal to seek help is not rugged individualism; it’s a function of fear. Not that there’s nothing to fear. Asking for help requires not only the admission that you need help, but also the willingness to allow other people some say in your personal affairs, which inevitably triggers the fear of falling into the hands of knuckleheads, petty tyrants and control freaks.

Asking for help is an admission that you’re ready for action and prepared to put your dreams to the test. The trouble with asking for help, in other words, is that you may get it!

But, it’s important to understand that when the most successful people want something, they’re willing to ask for it. If a 12-year-old Steve Jobs could do it, so can you.

1. https://www.inc.com/marcel-schwantes/steve-jobs-said-1-choice-in-life-separates-doers-from-dreamers.html
2. https://www.psychologytoday.com/us/blog/passion/201601/the-power-asking-help

“Mitochondria are the “energy factory” of our body and produce 90% of the energy our body needs to function.” ~ Cleveland Clinic

Mitochondria are the “energy factory” of our body and are essential organelles that play a crucial role in energy production, cell signaling, and metabolism, according to the Cleveland Clinic. Several thousand mitochondria are in nearly every cell in the body. The trillions of cells that comprise our body tissues run on the energy created by mitochondria. Their job is to process oxygen and convert substances from the foods we eat into energy. Mitochondria produce 90% of the energy our body needs to function. And, healthy cells rely on healthy mitochondria. Their optimal function leads to incredible health benefits, and is particularly essential to heart, kidney, eye, brain and muscle function.

According to the Cleveland Clinic, Mitochondrial cytopathies—disorders of the energy-producing organelles of the cells—are an increasingly recognized cause of human illness. They can be caused by inheritable genetic mutations, acquired somatic mutations, exposure to toxins (including some prescription medications), and the aging process itself.

Mitochondrial diseases are chronic (long-term), genetic, often inherited disorders that occur when mitochondria fail to produce enough energy for the body to function properly. (Inherited means the disorder was passed on from parents to children.) Mitochondrial diseases can be present at birth, but can also occur at any age.

Mitochondrial diseases can affect almost any part of the body, including the cells of the brain, nerves, muscles, kidneys, heart, liver, eyes, ears or pancreas.

Mitochondrial dysfunction occurs when the mitochondria don’t work as well as they should due to another disease or condition. Many conditions can lead to secondary mitochondrial dysfunction and affect other diseases, including:

• Alzheimer’s disease.
• Muscular dystrophy.
• Lou Gehrig’s disease.
• Diabetes.
• Cancer.

Aging

Mitochondrial decline is a natural part of aging, and it can also contribute to various age-related diseases and conditions. Our mitochondria are constantly renewed to produce energy and fulfill the vast energy demands of muscle and other tissues. As we get older, mitochondrial renewal declines and dysfunctional mitochondria accumulate in the cells, resulting in significant issues. Age-associated mitochondrial decline leads to a progressive decline in our metabolism, our overall energy levels, our resiliency and our muscle function.

Scientists hypothesize that supplements and lifestyle changes can improve mitochondrial health by increasing the availability of proteins needed for adenosine triphosphate (ATP) production (AMPK activation, PCG-1a, NAD+, SIRT1/3). Here are some ways to help reverse mitochondrial decline:

1) Exercise regularly: Regular exercise can help stimulate mitochondrial biogenesis, the process by which new mitochondria are formed. Aim for at least 30 minutes of moderate-intensity exercise per day. Exercises, including both endurance exercises and resistance/strength training. These are done to increase aerobic fitness, muscle size and strength. Endurance exercises include walking, running, swimming, dancing, cycling and others. Resistance/strength training include exercises such as sit-ups, arm curls, knee extensions, weight lifting and others.

2) Eat a healthy diet: A healthy diet that is rich in whole foods, fruits, vegetables, and healthy fats can help support mitochondrial health. Avoid processed foods, refined sugars, and unhealthy fats.

3) Take supplements: Some supplements, such as Coenzyme Q10 (CoQ10), nicotinamide adenine dinucleotide (NAD+), niacinamide, Pyrroloquinoline quinone, or PQQ, nicotinamide riboside, and alpha-lipoic acid (ALA), can help support mitochondrial function and slow down mitochondrial decline. Coenzyme Q10 (CoQ10) is the best known supplement used in treating mitochondrial cytopathies. Consult with a healthcare professional before taking any supplements.

CoQ10 is a nutrient produced naturally in your body. A powerful antioxidant, it protects your brain, heart and muscles. “CoQ10 is in virtually all cells in the body,” Dietitian Devon Peart, MHSc, BASc, RD, says. “It’s mostly concentrated in the mitochondria, or the ‘powerhouse’ of the cell. That means it’s involved in energy production and powers biochemical reactions.” In addition, CoQ10 has anti-inflammatory properties. Additionally, aging is a factor in your CoQ10 levels. “Like many other things, it’s a natural function of age — your ability to make CoQ10 decreases as you get older,” Peart says, adding your ability to produce CoQ10 peaks in your 20s.

Niacinamide is a vitamin found in foods and supplements. It forms a major component ofvitamin B3. Niacinamide is the precursor to NAD+ and thus, supplementation is claimed to increase levels of this molecule and improve mitochondrial function. Niacinamide may improve mitochondrial quality of cells by causing dysfunctional mitochondria to fragment (autophagy).

4) Practice intermittent fasting: Intermittent fasting is a dietary approach that involves cycling between periods of fasting and eating. This practice has been shown to improve mitochondrial function and increase lifespan in animal studies. Restricting calories and fasting intermittently decreases energy levels in the body. To compensate, levels of NAD+ increase, which increases the ability of the mitochondria to produce ATP. This results in a subsequent rise in ATP levels due to improved mitochondrial function.

5) Manage stress: Chronic stress can contribute to mitochondrial dysfunction, so it’s essential to manage stress through practices like meditation, deep breathing, or yoga.

6) Get enough sleep: Lack of sleep can disrupt mitochondrial function and contribute to mitochondrial decline. Aim for 7-9 hours of sleep per night.

Remember that mitochondrial decline is a natural part of aging, and it cannot be entirely reversed. However, you can slow down the decline and improve mitochondrial function by making lifestyle changes that support overall health and well-being.

Aging is associated with the accumulation of damaged mitochondria, which may be due to a decline in mitochondrial turnover. There have been a number of computational models that have investigated this phenomenon.

— Journal of Aging Science (@Agingscience22) March 25, 2022

Consult with a healthcare professional before making any significant changes to your diet or exercise routine.

References:

1. https://my.clevelandclinic.org/health/diseases/15612-mitochondrial-diseases
2. https://foodtrients.com/anti-aging/three-step-strategy-to-reverse-mitochondrial-aging/
3. https://www.timelinenutrition.com/science
4. https://health.clevelandclinic.org/what-is-coq10/
5. https://health.selfdecode.com/blog/natural-ways-to-improve-mitochondrial-function/