How To Beat Procrastination: Forever!

How To Beat Procrastination: Forever!

Procrastination haunts us the most when we feel overwhelmed, intimated, or incompetent to complete the task. These three strategies are a proven method to keep you on track and reignite your motivation for success.


In the end, it is all about progress and not perfection. Once we set our mindset on that concept, our perfectionist ego calms down and allow us to do the work.

Your guide on how to beat procrastination (scroll down to download it as a pdf) 

I. Break Down Your Goal Realistically

Instead of planning to climb Everest in one day, which sounds intimidating from the very beginning, make sure your goal is specific, measurable and achievable, realistic and time-bound (yes, it spells SMART)!

II. Make Yourself Accountable 

Make sure you’re using a device that records your progress (an app, your calendar, or your journal). For example, you can use the website IDoneThis which sends you automatic emails at the end of each day to poke your mind. Or, of course, find your own method that WORKS for you!

III.  Reorganize Your Life

When tracking your progress, ask yourself:

Is what you currently doing shifting you towards your goal, or is it keeping you stuck in procrastination and distractions? Are you prioritizing your main goals, or are you jiggling so many things, you’re losing inspiration to complete any of them? 

Visualize that your goal is a house you are building and that procrastination is the garbage that prevents you from living in a clean environment.  So what do you do when our home needs cleaning? You go ahead and put it back in order. The more we procrastinate, the more clutter we accumulate. 
Same applies to our goals: get rid of the clutter, refocus yourself, take a deep breath, and start getting things done right off the bat.

To Recap:

  • You make sure your goal is specific, measurable and achievable and, most importantly, it makes you enthusiastic and excited to do it.
  • If this is not the case, you find an effective way to keep yourself accountable and motivated
  • If the first two steps still don`t work, you find help by hiring a coach, looking for a mentor, watching webinars, or learning from You Tube (for free!)


Remember, even if you don`t have the resources to hire a coach or enroll in a program that teaches you how to be accountable, you always have the resources within yourself to make it happen.


I am gifting you these strategies in a PDF format so you print it out and start making progress – Today. 

~ With Love and Care,


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It’s not about your resources, it’s about your resourcefulness.

Tony Robbins

Learn How To Manifest Anything You Want: In 3 KEY steps

Learn How To Manifest Anything You Want: In 3 KEY steps

Reality is bendable to our intention

Thoughts are reactive to our mindset

Our mindset is prone to adaptation to our intention

To manifest anything you desire, you need three fundamental tools: vision, intention and a precise goal.

Before we begin, let’s go over a few facts about our brain:

  • The conscious brain perceives the past and future. The nonconscious brain has no perception of past or future; to the nonconscious brain, everything is happening NOW.
  • The conscious brain operates with a very short-term memory span, whereas the non-conscious brain remembers everything it experiences FOREVER.


As writer and researcher Dawson Church says in his book Mind To Matter:  “The way we direct our awareness produces profound and immediate changes in the atoms and molecules of our bodies.”

The way you shift your consciousness predicates how you view your reality. Correspondingly, when you create the mental vision for what is it you want and need: your sub-conscious mind begins to align with that thought. 

As Albert Einstein is said to have noted, “Reality is an illusion, albeit a persistent one.” What that means is that for your sub-conscious mind anything you think becomes your belief system; ergo, your beliefs literally shape your consciousness. As a result, you indirectly influence your external world to match your internal emotional state of being. Isn’t it so fascinating how powerful our thoughts are? For me, it is absolutely mind-blowing (pun intended!:))

In the same manner, when you think negative thoughts and experience frequent self-doubt and feelings of undeserving of happiness, you emulate those emotions to the world. As a result, the likelihood is that you are going to pass on on an opportunity to be happy and fulfilled only because your subconscious mind is too worried that you are not capable of coping with success. Quite ironic, isn’t it, but it is how our brain works.  

Once you become adamant and persistent in reaffirming to yourself that you are worthy, willing and capable to create the life of your dreams, your critter brain (responsible for the flight-or-fight response) starts to loosen up and allow your consciousness to believe the thoughts you are sending out to the world through your body language and self-talk.  


”Intention triggers transformation of energy and information. Intention organizes its own fulfillment.”Deepak Chopra

Productivity is a result of our inner belief system about what matters most. It is what we do with all of those resources: let them spill and turn into nothing, or use them to chase our goals. Once you have the intention to go from point “A” to “Z,” you start to prime your brain that change is not as scary as it seems; intention is the action-map that backs up your vision with a strategic neural linking (I recommend you to continue reading more in this article).

In other words, instead of just day-dreaming about the thing you desire, you start to make a daily action towards it. Eventually, your subconscious mind begins to notice that you are doing the effort to show up for your goals, and you gradually create new neural pathways that match your intention.  Even the smallest step counts! It may take you longer but it is still moving you forward.:). Patience is key when it comes to reaping the seeds you are implanting in your sub-conscious mind.


Not just a goal, but a goal that is describable. If your goal refers only to a specific noun that is void of meaning (“success,” “money”, “new relationship,” “new career opportunity”), you are literally shooting in the dark when it comes to the law of metaphysics. You need to know very well WHY you want your goal and how , attaining it, will make you feel. When it comes to money, for example, we rarely want money per se. Yes, we need money to pay bills and contribute to the economy, but when we ask for more of it,  we usually mean we want more freedom, more fulfillment, and more security. 

Before you start manifesting, make sure you are really aware of the difference between `wants` and `needs` and ask yourself whether what you want and need results from the same source. If you think you need a job X t, but you actually want to be a freelancer, then manifesting this job doesn’t align with your emotions. So, most likely you won’t get it, or even if you get it, it won’t make you happy, whole and complete. That example applies to every situation. 

To Recap:

The formula for successful manifestation consists of:

1) Having the vision of what you want. 2) Setting the intention to back up your vision with daily action. 3) Focusing your intention towards a goal that is meaningful to your heart, and not just your brain.


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Nourish Your Intelligence Daily

Nourish Your Intelligence Daily

In this post I share with you my must eat brain foods 

Neurogenesis is the process by which new neurons are formed in the brain. The process is increased by mental stimulation, exercise, intermittent fasting (new blog post coming up; make sure to subscribe), foods rich in flavonoids, DHA and curcumin, and supplements such as Ginko Biloba, Folic Acid and vitamins C, D, B1, B6, B12,and Folic Acid. You may find more information here.

The foods I eat daily and recommend you to consume as well are the following:

  1. Blueberries. Different studies have shown, and continue to demonstrate, that the flavonoids found in blueberries protect brain cells from oxidative stress and inflammation. Furthermore, according to this published research (1), the regular consumption of blueberries increases the working memory, protects our vision, promote levels of a growth factor called BDNF, which enhances brain cell growth and repair, and fights oxidative stress directly, providing an important layer of additional protection for our brain. (Berries tend to be pricey so I recommend you buy them frozen in bulk.)
  2. Omega-3 rich foods (avocado, walnuts, chia seeds, hemp, flax); you may also consider supplementing with DHA. Docosahexaenoic acid is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina. I personally prefer to obtain it through daily consumption of seeds and greens. Just one ounce (28 grams) of chia seeds (2) can meet and exceed your daily recommended intake of omega-3 fatty acids. If you are pescatarian you may also consider eating fish but, if you do so, I recommend you to consume high-quality seafood in order to avoid the absorption of Mercury from coal burning and mining of iron that can contaminate water sources. Fish ranked with the least amount of mercury is light tuna, salmon, pollockcatfish, and shrimp. Supplementing with fish oil is another possible alternative. The company I recommend is1stphorm (their fish oil is ethically resourced). The vegan/vegetarian option is linked down below.
  3. Green Tea (The theanine in green tea is showed (3) to increase levels of gamma-aminobutyric acid (GABA), serotonin, dopamine, and alpha wave activity, helping to reduce mental and physical stress and produce feelings of relaxation. Theanine may also help to prevent age-related memory decline, and has been shown to affect areas of your brain involved in attention and complex problem-solving. Furthermore, catechins in green tea could help protect you against glaucoma and other eye diseases, as research found that the compounds travel from your digestive system into the tissues of your eye.
  4. Dark Chocolate (The flavanols in cacao are a form of flavonoids, plant-based substances that have anti-inflammatory and antioxidant effect. According to studies (4), these substances display several beneficial actions on the brain. Flavanols enter the brain and induce widespread stimulation of brain perfusion. They also provoke angiogenesis, neurogenesis and changes in neuron morphology, mainly in regions involved in learning and memory Important to note that, aside of chocolate, many fruits and vegetables are also very rich in flavanols: including apples, red grapes, broccoli, cherry tomatoes, beans, kale, and onions. But a piece of dark chocolate does bring an extra boost of magic and serotonin, I agree!:) I love adding it to my desserts. )
  5. MCT Oil (As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked (5) to the way your body processes these fats. including quick source of energy that be used to fuel our brain. On mornings when I need extra boost of concentration, I add a teaspoon of MCT to my coffee, and it does make a difference! I’ve listed the instructions how to use it in my morning hacks article.)
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Supplements I recommend

Algae Omega-3 is a 100% Vegan DHA made from algae
New studies show low vitamin D levels may impair cognitive function. The data show that those people with lower vitamin D levels exhibited slower information-processing speed
Vitamin B12 is involved in the function and development of the brain, nerve cells, the myelin sheaths that protect nerves, and blood cells. The only vitamin derived from the soil; it is very likely that most of us need to supplement with it due to overall loss of nutritional value in today`s age produce. .
You only need a teaspoon!
You may add to smoothies, bulletproof coffee and salad dressings.

Thiamin diphosphate is cofactor for several enzymes involved in glucose metabolism whereas thiamin triphosphate has distinct properties at the neuronal membrane.
Used to support focus, memory & mental performance by increasing concentration, improving cognitive functions, and, maintaining eye health.

How To Improve Bad Mood, Lower Stress, And “Save” Your Day

How To Improve Bad Mood, Lower Stress, And “Save” Your Day

When we are stressed for having a bad day we produce too much beta waves and too much cortisol, resulting in even more stress.

By employing the techniques I share with you in this post you can significantly improve any negative situation: whether is bad mood, too much stress, disheartening news, etc.

1. Change Your Day By Changing Your Attitude

Remember the time when something happened to you early in the morning that triggered a negative emotional reaction? And it quickly stirred an avalanche of “bad” feelings and experiences throughout the whole day? I believe we all have had those. And it is not our fault for succumbing to the feelings of disappointment, embarrassment, defeat,  discomfort, stress, shame, humiliation, frustration, irritation, vexation, agitation, and the like, because this reaction is rooted in our biochemical design. 

Just by the thoughts we send to our brain that we are having a bad day, we drive even more stress to our cells and, consequently, continuing producing cortisol throughout the whole day!

In reality, there is no such thing as a “bad” or a “good day.” It is entirely our perception of our experiences that frame our reaction to events. We are not our thoughts and we are not our emotions. By practicing emotional regulation and neutrality (check out my confidence article) we gradually learn to discern how to take a step back from our experiences and observe them for what they are, and for what we think they are. 

  • Assume Positive Intent

Someone crossed you at the traffic light; gave you a condescending smirk that seemed as ridicule; didn’t reply to your e-mail, was late for a meeting, said something to you that seemed inappropriate or out of place (etc…). Use the benefit of the doubt. Assume that their actions or comments have nothing to do with you because even if they do, they still don’t. You are not responsible for other people’s thoughts and opinions of you. Furthermore, you never know if the person who triggered you to feel “bad” hasn’t just had an infuriating or distressful experience themselves (maybe their child is sick, or they lost their job, or someone said something harsh to them and now they’re taking it out on someone else). 

“Form is emptiness; emptiness is form.” (A Buddhist teaching on awareness)

  • Find The Lesson

If we perceive life as a game, where we need to learn a new skill/or a lesson in order to climb one level, negative experiences are the ideal opportunity to analyze our reactions and let go of our attachments to their meaning. 

Ask yourself: “Why does this person trigger me to feel negative?“; “Are they actually right?” (Sometimes we hear truths we don’t want to admit, and we all have an infinite capacity for constant growth and improvement. And this is an immediate positive result of a negative comment.) “If I know deep down that their words are false and don’t apply to me why do I take it so personally?; “How can I learn to be more assertive and confident?”; How can I send compassion to those who wronged me and not judge them back? ; “How can I use this experience to be more mindful to my emotional and mental health?”

2. Move Your Body

From a scientific perspective, when are stressed, the combination of increased beta waves and high cortisol lead to lack of coherence in the four lobes of our brain. And when those lobes are are not coherent, we aren’t able to think clearly. Consequently, we literally don’t behave as usual and simply “calming down” is biologically impossible.

You can, however, use the adrenaline that rises with cortisol in your advantage! Sweat it out!

Dance, boxing, jumping jacks, mountain climbers, upbeat walk. If you are at your office you can use your lunch break to get outside and refreshen your mind with a high paced jog. The sooner you get your emotions out the sooner you will calm down and reestablish hormonal homeostasis. 

3. Eat Mindfully

According to Dawson Church, in his book Mind Over Matter, “We cause chronic cortisol production by turning our attention to those factors in the environment that stress us out.”

The disruption of hormonal homeostasis resulting by stress often leads to imbalanced insulin levels and its associated cravings for the “good-feel” serotonin in the face of sugar&fat rich foods like candy, donuts, cake, etc.

None of those foods are detrimental for your health if consumed on occasion, and within reasonable quantities, but when you’re stressed, you’re literally predisposed to overeat them.

Have some fruit, protein-rich snack or water, and herbal tea instead. Take care of your mind by nourishing your body.

I really hope those techniques are useful. Let me know in the comments below and forward this post to anyone who might benefit from it.


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Build An Unstoppable Confidence

Build An Unstoppable Confidence

Three Strategies That Will Teach You How

In this post, I guide you on how to transform old limiting beliefs, transcend them into neutrality, unconditionally accept and respect yourself, and build unstoppable confidence.  


My personal experience with the practices I share with you here not only helped me heal from chronic self-doubts but also allowed me to fully blossom in my worth as I released the sabotaging fears I carried in the past.  

And I believe you are going to be transformed as well!

Before heading to read my guidelines please take a few minutes (or more) to center yourself in a quiet place and tune to your subconscious mind. Let your intuition guide you and show you, without any judgment, where is the area in your life you need to go first: to reorganize, clean,  set in order, and move on from.

Then please evaluate where do you tend to lose your ground, lack enough assertiveness, and fall prey to your our inner critic.

I suggest you write it all down on a piece of paper and come back to it in a week to check if you are making progress. I ask you to commit to this practice for at least 21 subsequent days. You may then continue it as long as you need.

People See Us How We See Ourselves. 

Have you ever experienced mirroring people’s attitudes, insecurities, self-judgment, and disparagement? Which is really their own, but you maybe tend to perceive it as directed to you? I know I have! I used to constantly attract experiences that were “proving” to me that I was unworthy of love, happiness, and success. The memories of my past were trapped in my subconscious mind and I didn’t know how to move forward. But, no, our past doesn’t define or control us. But we are programmed to assume that it does until we realize that it doesn’t, and take action to make amends with it and move forward.

  • We are constantly affected by our thoughts. Scientists have estimated that 95% of how we mediate our self-perception is directed by and through our subconscious mind.  
  • When your mind is trapped in negative feelings and memories from your past you continue to emanate them through your present state of being.
  • We ALL are a product of our environment but we are also in control to master the way we navigate it to either “break” or “make” us stronger and better. And heal!


Take a few more minutes to reflect where do you lack enough confidence in your life.

Maybe your parents didn’t show you enough encouragement while you’re growing up?; or in high-school you experienced bullying?; or maybe your loved one(s) abandoned you?; or maybe it was you who feared commitment?; or it’s nothing from the above but you currently face too much stress and anxiety at your workplace, and are unable to cope with your apprehension and inability to stand up for yourself, and be confident amidst challenges?; or you struggle to love and accept who you are without the need of external validation of your worthiness?

It takes time to shift from the past, rebuild a positive self-perception, let go of the beliefs about yourself that hold you back, stop caring about what others think, and step confidently in your power. 

But you can do it. All you need is yourself, a journal, and a discipline to take the time to explore your journey and cultivate the skills you need to become stronger,  better, and self-knowledgable

I. Find your WHY

The first principle of building an unshakeable confidence is to establish your “why.” 

Why do you do the things that you do? Why do you dress the way that you do? Why do you avoid certain activities or chores? Why do you get offended/or elated by particular comments? Why do you tend to attract certain people? Why did you choose the profession that you practice? Why do you feel excited about certain things and/or don’t feel motivated to follow trends that seem to satisfy other people?  Or, conversely, why do you take responsibilities that are not yours to take just to please someone else/comply with social conventionality? Why do you speak, or don’t speak your truth? Why are you reading this post?              


What Is Your WHY?

In life, in your relationships, and in your career.

In order to answer those questions the most truthfully (and metaconsciously) please take a pen and let it out. You might be surprised how much gets revealed in writing, even if you’ve never received high grades on your papers in high-school or college. Because free-writing has nothing to do with creative writing although I must admit it makes it even more enjoyable if you do love writing. Regardless, journaling doesn’t need to sound elaborate, use sophisticated syntax, be proofread, or even make sense. All it takes is curiosity and eagerness to get to know yourself better.

No deep awakening happens overnight (pun intended)  and you may need weeks upon weeks (took me a couple of years) to arrive at a place where you can confidently say that you have a comprehensive knowledge of your personality and why do you act, speak and do the things that you do.  Yet, every journey has a first step, and this one begins with a daily observation of the ways you communicate, the feelings you experience, and the old beliefs that sometimes haunt you, again and again. And WHY.

Once you know clearly WHY you’re on this earth, what is it that makes you happy and why you would never be happy if you follow a path that doesn’t, confidence becomes a natural expression of how you move through life.  No one can budge you when you are rooted in your wholeness. 

As the prominent psychologist Carl Rogers said: “The Great Majority of us cannot listen; we find ourselves compelled to evaluate, because listening is too dangerous. But all it takes is courage.”

It is hard to listen to our deepest voice. Because it often says things we don’t want to know or be reminded of. All it takes is courage. And an eagerness to stipulate your why

II. Practice Neutrality

After we built the fundamentals of our confidence-house in the first segment now it is going to become easier. Once you develop the knowledge of “why” certain people affect you would know how to transcend it.  People see you as you see yourself. 

If you take it to heart when people criticize or judge you, it is because you’re, yet, not confident enough to know why you are who you are. No one is immune to harsh words and negative comments but when we know deep to our core that people’s feedback is a reflection of their reality, and not ours, we can step back and perceive their judgment with more compassion. I go into more detail on how to deal with judgment and criticism hereThe sooner you embrace your worth and be bold to take action to change the behavioral traits that hold you back, the way people see you will start to shift as well.

To fully practice neutrality we need to also step back from taking compliments too personally.  Of course, receiving words of encouragement, praise and support is a cherished aspect of our communication with our friends and amicable strangers. However, when we become reliant on external encouragement and validation of our worth we begin to entrap ourselves into a co-dependent state of conditionality. 

One can`t be confident only when there is an external reinforcement, and neither can be not confident where there is lack of such.

Practicing neutrality correlates to our state of higher consciousness. We are not just bigger than what we think or feel. We are bigger than what we know we can think or feel. In other words, we can only be in control of our environment when we disallow it to control us. 

III. Be Your Own Best Friend

At step three we are now building the roof of our confidence structure. Its bricks are self-reliance, self-motivation, and self-care

Having friends and a support group is an integral element of our optimal wellness. We are designed to form tribes, belong to a community and engage in frequent social interactions with each other. However, when it comes to building confidence, you need to enter its realms on your own. No one else can do the work for you. Even the people who love and deeply care for you. It is your own responsibility to practice discipline, learn the assignment and show up for yourself. My third practice for you to employ is inner friendship. For the next 21 days reunite to your heart and begin addressing yourself as you were your own best friend.

Would you talk down to your best friend when they experience a struggle?

Would you not comfort them when they feel pain and are discouraged?

Would you not encourage them to be back on track after they lose motivation?

We often times tend to be too harsh on ourselves and too demanding of excellence and perfection. On the other side of the spectrum, a best friend would tell you when you do need to step outside of your comfort zone and grow, and do it in a way that comes from a place of love and care, and not criticism and judgment. A best friend would listen to your fears with empathy but – at a certain point –  would also remind you that it is time for you to confront them and move on.

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To be confident doesn’t mean we shall act arrogantly or lose humility.  Just the opposite, being confident means being humble.  We don’t try to prove our worth, we know our worth. We don’t relapse into negative self-talk because we know how to detach from our fears by transcending them into neutrality; we know how to listen with compassion and let things go.

We don’t demand confirmation that we are moving forward because we are following our path, and that’s enough knowledge. We now unconditionally accept ourselves. And have unstoppable confidence that we are worthy and capable of achieving everything our heart desires.


Be blessed!

With love and care,


*If you have question or comments don’t hesitate to send me an e-mail.

I am honored to be your guide.




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My Favorite Books for 2018

My Favorite Books for 2018

What is your favorite book for 2018?


My favorite book of last year is Becoming Supernatural by Dr Joe Dispenza (the same author of You Are The Placebo, Break The Habit Of Being Yourself, and Evolve Your Brain): an astonishing case study on the powerful healing effect of meditation. And I highly recommend all other books I’ve listed. I can also add Start With Why, by Simon Sinek, Brendon Burchard’s High Performance Habits and all of Lynne McTaggart`s books. 

Starting this month I will be sharing my recommended 3 picks for each month.

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