Jo Banks
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Jo Banks

Jo Banks
One of the many things that the COVID-19 pandemic has taught us is that life is short, and it's not always the big or expensive things that make us happy. Incorporating the following practices into your daily routine will not only make you feel better, but they’ll help condition your nervous system for success: • Laugh more, releasing endorphins. • Search for the positives in every day, no matter how hard it is (reframe). • Do something every day that makes you happy, even if it’s just for 10-minutes. • Be kinder to yourself and others – we’re all doing our best; if we knew better, we’d do better. • Regularly practise self-care activities; remember, you can’t pour from an empty cup. • Practise ‘Gratitude’ - there is always something to be grateful for, being grateful positively affects our well-being and resilience. Remember, you can’t always choose what happens to you, but you can decide your response, and finally, if you always do what you’ve always done, you’ll always get what you’ve always got! Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 100 - Condition Yourself for Success
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_WETG3TPfiCg
If you know that you have to do something that you’re nervous about, e.g. have a difficult conversation or attend an interview, you can trick your brain into feeling more in control by consciously changing your body language. Recent research by Amy Cuddy (author of ‘Presence’) has proven that adopting a 'power stance' (think ‘Superman’) positively affects our biochemistry. Try it for yourself: 1. Stand up tall and strong with your feet apart. Put your hands on your hips, tighten your stomach muscles, put your shoulders back, push your chest out and lift your chin. 2. Take some long, deep breaths – in through the nose, out through the mouth. 3. Hold the stance for a minimum of two minutes, and you'll release small amounts of testosterone and cortisol (ladies, not enough to give you a hairy chest!), which increase performance by making us feel more powerful. This technique is straightforward and works every time. Use it anytime you need a boost of confidence or when you want to feel calm and in control. Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 99 - Act Like a Super Hero!
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_5xeQ0T47wZc
Water is responsible for several vital processes within the body, including removing toxins and waste, maintaining blood circulation, supplying other nutrients to where they’re needed, and regulating our internal body temperature. The brain and heart are composed of approximately 73% water, and the lungs are about 83%. The skin contains around 64% water, muscles and kidneys are 79%, and even the bones are 31% water; this means that dehydration, even as small as 2%, can have a negative effect on the brain and other bodily functions. Dehydration and a loss of sodium and electrolytes can cause acute memory and attention changes, plus headaches and even migraines. To prevent any loss of body or brain function, take steps to keep yourself properly hydrated. Women should aim to drink at least 2 litres of water a day, 2.5 litres for men (you’ll need more if you're sweating/exercising). Plain water (still or carbonated) is preferable as added colour or flavour must be processed through the kidneys, whereas 'plain' water flushes straight through. Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 98 - Drink More (Water!)
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_ikso4nOvi5U
Food is fuel and what you eat has a massive influence on how you feel, your energy levels, your brain functioning and overall health and well-being. However, a good diet doesn't have to be tedious, time-consuming or expensive. Here are some great tips for eating more healthily: • Avoid the lure of ready meals by batch cooking. Take some time over the weekend (use N.E.T. time) and put on some great music or a Podcast or have your family do it with you and cook healthy dishes that you can freeze and reheat during the week. • Look for recipes that are healthy and quick to prepare. Joe Wicks and Jamie Oliver both have cookbooks with meals containing uncomplicated ingredients that are quick and easy to make. • Plan your meals for the week ahead, that way you’re less likely to buy unhealthy ready meals/processed food or order takeaways. Many of us underestimate the harmful effects of a poor diet, especially the long-term impact; when you change to a more healthy diet, you also boost your immune system and overall ability to fight infection and disease. Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 97 - You Are What You Eat!
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_87W3pueZWMI
It’s critical to schedule time specifically for you. By schedule, I mean put the time in the diary and make it immovable, just as you would any important meeting. Use that time to do something that makes you happy, e.g. yoga, meeting friends, exercising, visiting a coffee shop, reading your favourite book, bubble bath, etc. Many people struggle with this concept, feeling guilty at the prospect of taking time out for themselves. However, ‘you can’t pour from an empty cup’. If you’re running on empty, you can’t realistically expect to be 100% productive. Therefore, taking time to replenish your mind, body, and soul is a must, NOT a ‘nice to have’. Doing a little of what makes you happy every day is proven to reduce the stress response's effects, triggering happy neurochemicals. You may get some resistance from others at first, especially if they aren't used to you doing things just for you. However, take responsibility; you likely created that scenario; take this as the nudge you need to change. If you’re feeling happier and healthier, not only will it be good for you, but those around you’ll also benefit; behaviour breeds behaviour. Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 96 - Diarise 'Me Time'
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_xzuWVTQUeLM
Most people are guilty of giving away their power at some point in their lives; however, some of us have become so accustomed to it, that we don’t even realise that we’re doing it. When you give away your power, you confirm to yourself and others that your needs are unimportant. You give it away every time you: • Do something you don’t want to do to avoid conflict or to stop people from thinking badly of you. • Can’t bring yourself to say no, even when you should. • Fail to set adequate boundaries. • Neglect to tell someone when they do something you don’t like or that upsets you. • Mind-read, i.e. believing you know what others are thinking or saying about you without any evidence. • Stop yourself from doing something because of what others may think. • Put someone else’s needs above your own for no good reason (people-pleasing). If you recognise that you do these types of things, maybe NOW is the time to take your power back. Setting boundaries, and doing things for you is not selfish; it’s critical to your overall well-being – see MM No 24. Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 95 - Stop Giving Away Your Power
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_DsdYiyw8vV4
If you’re trying to maintain a positive mindset, one of the worst things you can do is have a continuous news stream in the background; especially if you're prone to 'victim' style thinking. We have to remain consistent with our view of ourselves and the world, and we look for things to back it up; if you’re a negative thinker, the news does that perfectly. As humans, anticipating the next ‘threat’ is deeply rooted within our DNA. It is a primal survival need designed to keep us safe. Prolonged exposure to the news, triggers that need and keeps us on false high alert, causing elevated levels of stress (stimulating The Stress Response). Over the years, there have been numerous research studies on news psychology, and overwhelming evidence shows ONLY BAD NEWS SELLS. The constant bombardment of negative stories and images we receive through the media can be hugely detrimental to our mental health in the long term. It's one thing to be aware of what's happening globally; it's something else entirely to be obsessed with it; it's unhealthy and unhelpful. I recommend limiting your exposure to headlines once or twice a day. Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 94 - Limit News Exposure
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_jaPng6oTPUM
A cluttered environment can indicate a cluttered mind. Having a good clear out both physically and mentally can open up headspace for more beneficial things. Start by making a list of everything you need to cleanse, and tackle each one systematically; starting with the potentially most significant impact first. If de-cluttering everything seems overwhelming, start small. Each day, choose one thing that you want to clear and get straight into action. Don’t give your brain time to talk you out of it (use the ‘Five-Second Rule’ MM No 22 – Beating Procrastination). You could include: • Your desk, computer files/emails. • Your car, garage, attic/loft, kitchen (or ‘that drawer’ where everything ends up), closet/wardrobe. • Your friends! (Review your ‘friends’ list on social media, consider removing/‘unfollowing’ those doom-mongers or toxic people who leave you feeling drained). • Your unhelpful habits or outdated thinking patterns. You could even make some money by selling unwanted items or giving them to charity, triggering the release of 'happy hormones' (dopamine, oxytocin and endorphins). Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 93 - De-clutter
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_y_Sq3dwgnxI
‘Mindfulness’ seems to be quite a buzz word at the moment. Dr Jud Brewer, a neuroscientist at Yale and MIT, has proven through his research that being mindful calms and relaxes the brain and decreases feelings of stress and anxiety. Mindfulness is about being ‘present’ in the moment rather than worrying about the past or future. A great way to be more mindful is to take five minutes twice daily to tune in to what’s happening around you. It could be when you're doing the dishes, cooking, driving, cleaning your teeth; when/where you do it is unimportant. During your ‘mindful moments’, practise tuning into everything you feel, hear and see. For example, when you’re cleaning your teeth, listen to the water as it comes out of the tap. Hear the noise your toothbrush makes on your teeth and any other sounds in the room, note the toothpaste's taste and texture in your mouth, etc. Get in touch with how you feel in that moment. Practising mindfulness every day will encourage your subconscious mind to be present; it will calm the nervous system and helps you manage unnecessary automatic worrisome or negative thoughts. Click the link to buy - https://www.amazon.co.uk/dp/1702293289?ref_=pe_3052080_397514860 For more information visit my website at http://jobanks.net #emotionalintelligence #leadership #leadershipdevelopment #mindfulness #mentalhealth #executivecoach #resiliencecoach #stressfree #stressrelief #stressreduction #stressmanagement #resilience #mentaltoughness #dailyinspiration #100MM #100motivationalmoments #wellbeing #wellbeingtraining #mentalwellbeing #mentalwellness
Motivational Moment No 92 - Mindfulness
YouTube Video UCAsJrLHEpaZH01BbdDnwD8A_k08qQ_wL9Zo
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