Kimberly Koehler

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12 Ways To Build The Best Relationship With Your BossIf you ever think there may come a time when you’ll need your boss ...
07/24/2017

12 Ways To Build The Best Relationship With Your Boss

If you ever think there may come a time when you’ll need your boss to write you a letter of recommendation or make a call on your behalf–and there probably will–then follow these tips for building a better relationship with your superior. She’ll likely be happy to help you out!

How to Get Your Homework Done FastWork in a comfortable, well-lit environment. Try sitting at a desk in a padded, comfor...
07/22/2017

How to Get Your Homework Done Fast

Work in a comfortable, well-lit environment. Try sitting at a desk in a padded, comfortable chair. Avoid doing homework on the floor or on your bed, because these areas are more likely to make you sleepy and distracted. Also make sure that you’re working in a well-lit area so you don’t have to strain your eyes to read.

Eliminate distractions by putting away your electronics and isolating yourself. Turn off your cell phone, log off of your computer (unless you will need it for your homework), turn off the television and close the door. Let your family and friends know that you do not want to be disturbed while working so they can respect your privacy.

Download website-blocking apps such as Freedom or SelfControl to stay focused while using your computer for homework.

Set a timer. At the start of each assignment or subject, start a timer with however many minutes you’re aiming to complete your work in. You can regularly glance at the timer to stay aware of how much time is going by and how much you have left. This will help you realize when you’re spending too much time on something, and will quickly snap you back into focus when you get distracted.

If one subject or type of assignment is taking much more time than the others, you may want to ask for a little extra help in that area from your teacher or parent

Planning and Organizing

Get your supplies in order. To avoid wasting time looking for things, have all your books, papers, writing utensils, and other materials readily available and easy to get to. Clean out your backpack and binder(s) weekly or monthly to stay organized.

Consider consolidating your multiple different subject folders and notebooks into one big binder separated by tab dividers. This way, all of your schoolwork will be in one place.

Exactly How Much And How Often You Should Be Drinking CoffeeTwo cups or six? A certain amount of coffee is good for you,...
07/20/2017

Exactly How Much And How Often You Should Be Drinking Coffee

Two cups or six? A certain amount of coffee is good for you, but too much of a good thing could undo the benefits.

If you treat your daily caffeine jolt as though it were a sacred ritual, you’re not alone.

According to a Zagat survey earlier this year, 87% of Americans consume at least one cup of coffee a day. Fifty-five percent even admitted to being addicted to their daily cup.

While caffeine in moderate doses can increase mental alertness, fight off headaches, and even help prevent diseases such as Alzheimer’s, type 2 diabetes and certain cancers, worshiping your neighborhood barista can have some serious negative side effects. You might want to read before downing your sixth cup of coffee.

Caffeine is the most widely used psychoactive stimulant, targeting the central nervous system and heightening your brain’s feeling of alertness. According to the FDA, 400 mg per day of caffeine (that’s about four cups of coffee) is a safe amount of caffeine for healthy adults. But too much caffeine–500 to 600 mg–can be dangerous, causing restlessness, tremors, irritability, insomnia and stomach upset.

The problem is, most of us don’t just consume caffeine in coffee, but in chocolate and soda as well. Caffeine is now being added to gum and other previously caffeine-free treats such as jelly beans, meaning it’s not difficult to hit your daily maximum even without making a double Starbucks run.

For many of us, it may be hard to imagine how to get through our day without our daily cup of coffee. While caffeine’s stimulant effects will vary from person to person depending on a number of factors including body mass index, medication use, and existing health conditions such as anxiety disorders; knowing how much caffeine you consume daily can be the key to optimizing its positive benefits, heightening your concentration and mental alertness when you need it and decreasing it when it’s time to rest.

HOW MUCH CAFFEINE IS IN MY COFFEE?

While four cups of coffee may seem high, keep in mind most coffee shops serve beverages larger than 8 oz. A Starbucks Grande (16 oz.) contains 330 mg of caffeine while a 20 oz. Venti contains 415 mg–just above your daily maximum.

The most recent annual National Coffee Association of USA’s National Coffee Drinking Trends showed the popularity of specialty coffees and espresso-based drinks such as cappuccinos and lattes is on the rise, jumping from 13% last year to 18%. But that single 1 oz. shot of espresso alone contains 64 mg of caffeine.

MODERATE CAFFEINE INTAKE MAY BE KEY TO OPTIMIZING ITS BENEFITS

Although many of us enjoy a large caffeine jolt to jumpstart the morning, A landmark 2004 study by researchers at Harvard Medical School on the best caffeinating strategies revealed small, frequent doses of caffeine–about 2 oz. (or a quarter cup of coffee) every hour–is the best strategy to stay alert and awake throughout the entire day.

Caffeine reaches its peak level in the blood stream within 30 to 60 minutes of consumption and can remain elevated for three to five hours before you begin to crash. Optimizing caffeine’s stimulant effects all day long may mean swapping your ginormous coffee-addict mug for a teacup size cup several times a day.

TRACK YOUR INTAKE

If you’re concerned about your daily intake, you may want to consider downloading caffeine tracking apps to help you determine the optimal time for a caffeine jolt. Caffeine Zone 2 (free for iOS), developed by the ACS Lab at Penn State University, allows users to note the amount of caffeine consumed and tracks how long the stimulant will remain elevated in your bloodstream. A graph shows how your caffeine intake will affect your alertness level and your sleep.

If you punch in another cup while you’re still “in the zone” (or at your optimal level of awareness)–which the app determines as having between 200 and 400 mg of caffeine in your bloodstream–it will give you a warning that the drink won’t do you any good. Jawbone’s Up Coffee (iOS) or Caffeine Tracker (for Android) provide similar tracking services.

How to Get Your Homework Done FastStaying FocusedWork in a comfortable, well-lit environment. Try sitting at a desk in a...
07/17/2017

How to Get Your Homework Done Fast
Staying Focused

Work in a comfortable, well-lit environment. Try sitting at a desk in a padded, comfortable chair. Avoid doing homework on the floor or on your bed, because these areas are more likely to make you sleepy and distracted. Also make sure that you’re working in a well-lit area so you don’t have to strain your eyes to read.

Eliminate distractions by putting away your electronics and isolating yourself. Turn off your cell phone, log off of your computer (unless you will need it for your homework), turn off the television and close the door. Let your family and friends know that you do not want to be disturbed while working so they can respect your privacy.

Download website-blocking apps such as Freedom or SelfControl to stay focused while using your computer for homework.

Set a timer. At the start of each assignment or subject, start a timer with however many minutes you’re aiming to complete your work in. You can regularly glance at the timer to stay aware of how much time is going by and how much you have left. This will help you realize when you’re spending too much time on something, and will quickly snap you back into focus when you get distracted.

If one subject or type of assignment is taking much more time than the others, you may want to ask for a little extra help in that area from your teacher or parent

Planning and Organizing

Get your supplies in order. To avoid wasting time looking for things, have all your books, papers, writing utensils, and other materials readily available and easy to get to. Clean out your backpack and binder(s) weekly or monthly to stay organized.

Consider consolidating your multiple different subject folders and notebooks into one big binder separated by tab dividers. This way, all of your schoolwork will be in one place.

9 Shocking Facts About Electric EelsThe lying starts with their name.1. Electric eels aren’t actually eels. They’re memb...
07/12/2017

9 Shocking Facts About Electric Eels

The lying starts with their name.

1. Electric eels aren’t actually eels. They’re members of the knife fish family.

2. The critters are native to South American rivers, but they don’t spend all their time underwater. They have to come to the surface to breathe.

3. All of an electric eel’s vital organs are crammed into the front 20 percent of its body. The rest is packed with 6000 cells that act like tiny batteries.

4. With that much body devoted to electricity, it’s no wonder an eel can zap out more than 600 volts!

5. An eel’s voltage is great for defense, but it also comes in handy for stunning prey, mostly crustaceans and small fish.

6. Electric eels can’t see what they’re shocking. They’re mostly blind and use a radarlike system of electrical pulses to navigate and find food.

7. Eels’ thick skin normally insulates them from their own attacks, but when wounded, they’ll shock themselves!

8. A fully grown electric eel can be up to eight feet long and weigh 44 pounds!

9. Fatal attacks on humans are rare, but that doesn’t mean eels are harmless. People have drowned after being shocked.

4 best waterfront restaurants in NYCTake in gorgeous city views with dinner and drinks at the best waterfront restaurant...
07/09/2017

4 best waterfront restaurants in NYC

Take in gorgeous city views with dinner and drinks at the best waterfront restaurants NYC has to offer

One of our favorite things to do in the summer in NYC is to take advantage of the city’s stellar outdoor dining options, including waterfront restaurants. NYC is jam-packed with dinner cruises, boat bars and beach eats favorites. For all of your seaside dining needs, check out these top-notch waterfront restaurants in NYC.
The River Café

Many people consider the River Café to be the best restaurant in Brooklyn, and it is probably the most expensive. The romantic waterside eatery, which could easily skate by on its gorgeous views of downtown Manhattan, has spawned a long roster of great chefs, including Charlie Palmer (Aureole), David Burke (davidburke & donatella) and Rick Moonen (RM, Oceana). Stellar dishes include crisp oysters with smoked salmon and caviar, rack of lamb or lobster specials.

Riverpark

Top Chef honcho Tom Colicchio has partnered with Sisha Ortuzar (Gramercy Tavern) to open this New American restaurant. Bryant Hunt is in the kitchen, dispatching dishes like pork chops with an apple–brussels sprout hash, and scallops topped with hen-of-the-woods mushrooms and kale-pear chutney. The ace seats are near the floor-to-ceiling windows, which provide views of the East River (in warmer months, the patio also offers an impressive vista).

Le District

FiDi-focused restaurant mogul Peter Poulakakos has launched a whopping 10 projects south of Chambers Street (Dead Rabbit, Pier A Harbor House), but this industrial-styled French-food complex is his largest undertaking yet. The 30,000-square-foot market is divided into a bakery-café, meat and cheese stalls, an open-air grocery shop and the sit-down brasserie, Beaubourg. “This is not a food court, it’s a cultural experience,” says Poulakakos. “In each pocket there are different influences—from Tunisia, Vietnam, even New Orleans.”

The Boat Basin Café

Yes, it gets crowded. And yes, it gets crowded with annoyingly preppy UWSers. But the view, the terrace and the breeze make it hard to write off the Boat Basin. Summer in the city almost requires a visit or two to this social hub, and if you don’t mind waiting, you will be rewarded with a cynicism-busting sunset over the Hudson while you down burgers and beers with your best friends.

3 STEPS FOR BREAKING BAD HABITSI would like to share with you 3 steps for breaking bad habits. Everyone has bad habits t...
07/04/2017

3 STEPS FOR BREAKING BAD HABITS

I would like to share with you 3 steps for breaking bad habits. Everyone has bad habits that are hard to kick, whether that’s smoking, eating fast food, or consuming alcohol. Bad habits are a sure way to slow you down and decrease your productivity. When you allow a bad habit to take over your life, you inhibit your opportunities for success.

I would like to share with you 3 steps for breaking bad habits. Everyone has bad habits that are hard to kick, whether that’s smoking, eating fast food, or consuming alcohol. Bad habits are a sure way to slow you down and decrease your productivity. When you allow a bad habit to take over your life, you inhibit your opportunities for success.

In his popular book, The Power of Habit: Why We Do What We Do in Life and Business, Charles Duhigg cites a study from Duke University that shows that 40-45% of our daily actions are actually habits. Your daily actions make you who you are and determine how you choose to move throughout your life. What do your habits say about you?

One study found that people who exercise a high degree of self-control tend to be much happier than those who don’t, both in the moment and in the long run (Bradberry, 2017). If you want to be successful in life, you need to break bad habits. Doing so requires a large amount of willpower and self-control, but it all starts with developing a mastery mindset.

Here are 3 steps for breaking bad habits:

1. COMMIT TO CHANGE

If you want to break any bad habit, you need to first commit to making a change. By nature, we are creatures of habit. Change makes us feel uncomfortable. Leo Babauta, author of the blog, Zen Habits, is a fan of tackling one habit change at a time. Be kind to yourself. It takes a lot of energy and willpower to unlearn a behaviour.

The more that you engage in a bad habit – like smoking, gossiping, or surfing the web – the harder it is to change that habit. When you decide which bad habits you want to change, make sure that your goals for doing so are SMART (Specific, Measurable, Achievable, Relevant, and Time-bounded).

2. DISCOVER THE CAUSE

Once you have committed to changing your bad habits, you need to discover what it is that causes you to take part in them in the first place. Have you ever made a decision to break a bad habit and then you fail? The resulting emotion is often guilt, which is a horrible feeling. Next time this happens, ask yourself, “What rewards am I receiving from engaging in these bad habits?”

This will require you to dig deep, go inward, and do some soul-searching. Change will not be possible until you do so. Once you know what cue triggers your bad habits, and what reward you are receiving from them, you then need to build new habits, in order to replace the bad ones.

3. CREATE A RITUAL

The best way to break a bad habit is to replace it with a good one, which is where the power of a morning ritual comes into play. The most successful people in the world have morning rituals. The mornings set the tone for how the rest of your day will unfold. When I do my morning ritual, I feel unstoppable.

Imagine how great it would feel if you could be more productive, have more energy, and be happier on a daily basis. When you take the time to honour yourself every morning, your entire day will transform. If you are consistent with your morning ritual, you will eventually break your bad habits.

New brain research reveals how you can heal a fragmented sense of self.The experience of trauma takes a hold on us in di...
07/03/2017

New brain research reveals how you can heal a fragmented sense of self.
The experience of trauma takes a hold on us in different ways. Sometimes it occurs immediately, like when we lose a loved one. At other times, it occurs more slowly, as when our hearts are broken over and over again. In each instance, it disrupts our sense of internal continuity—our sense of self.
The fearful fragmented self: When your core sense of self feels fragmented, it fears further annihilation. As a result, it metaphorically contracts like a snail, withdrawing its head from any pertinent threat. It feels no need to be in the uncertainty and ambiguity of relationships.
For this self to emerge again, it must first feel more coherent. Then, slowly, it will begin to express itself more fully in this life.
The questions about fragmentation: How do we work with the feeling of fragmentation? Is there a way in which we can begin the coherence process? And how might we change our lives to feel more whole and ready to emerge again?
A solution to fragmentation of self: In my new book, Tinker, Dabble, Doodle, Try: Unlock the Power of the Unfocused Mind, I describe some brain-based and counterintuitive ways to help the self feel more complete and whole again.
Where is the brain's core self circuit? There are two parts of yourself: the conscious self and the unconscious self. One major component of the unconscious self circuit in the brain is the unfocus network (also called the default mode network or DMN) Although this is not all the self is, the brain's unfocus circuit will help you feel more whole.
How do you turn the self circuit on? Contrary to popular belief, isolated focus will not activate the self circuit. Rather, it is unfocus—breaking away from the routines and humdrum of your day—that will turn on the self circuit.

How to Start Healing After Personal TraumaThe experience of trauma takes a hold on us in different ways. Sometimes it oc...
07/01/2017

How to Start Healing After Personal Trauma
The experience of trauma takes a hold on us in different ways. Sometimes it occurs immediately, like when we lose a loved one. At other times, it occurs more slowly, as when our hearts are broken over and over again. In each instance, it disrupts our sense of internal continuity—our sense of self.

The fearful fragmented self: When your core sense of self feels fragmented, it fears further annihilation. As a result, it metaphorically contracts like a snail, withdrawing its head from any pertinent threat. It feels no need to be in the uncertainty and ambiguity of relationships.

For this self to emerge again, it must first feel more coherent. Then, slowly, it will begin to express itself more fully in this life.

The questions about fragmentation: How do we work with the feeling of fragmentation? Is there a way in which we can begin the coherence process? And how might we change our lives to feel more whole and ready to emerge again?

A solution to fragmentation of self: In my new book, Tinker, Dabble, Doodle, Try: Unlock the Power of the Unfocused Mind, I describe some brain-based and counterintuitive ways to help the self feel more complete and whole again.

Where is the brain’s core self circuit? There are two parts of yourself: the conscious self and the unconscious self. One major component of the unconscious self circuit in the brain is the unfocus network (also called the default mode network or DMN) Although this is not all the self is, the brain’s unfocus circuit will help you feel more whole.

How do you turn the self circuit on? Contrary to popular belief, isolated focus will not activate the self circuit. Rather, it is unfocus—breaking away from the routines and humdrum of your day—that will turn on the self circuit.

What should you do when you break away? You will feel more complete when you unite your past, present, and future selves in the brain. To achieve this, practice the following:

The Past—Activate intangible and hard to define memories: When you activate mental time travel to the past, you will be able to shuttle memory fragments to the present. To do this, mind-wandering is helpful.

In the mind-wandering state, your brain becomes a memory-hunter, looking for and metaphorically unearthing memories under every rock, and in every nook and cranny of the brain.

So plan a mental expedition off your focus leash for 15 minutes today. Walk in the woods. Wander safely.

Movement is actually closely connected to thinking. As you walk, the cues in your environment will likely stimulate thoughts about yourself because your mind is open to them, and not focused on the rest of your day

The 5 Most Common Negotiating MistakesSome people possess natural negotiation chops. The rest of us just need practice.N...
06/30/2017

The 5 Most Common Negotiating Mistakes

Some people possess natural negotiation chops. The rest of us just need practice.

Negotiating can be uncomfortable: standing up for yourself, asking for what you want, and trying to get a better price, terms, and condition often feels confrontational–and most of us avoid confrontation.

“You have to go out and learn to negotiate–it’s not a natural skill,” says Eldonna Lewis-Fernandez, author of Think Like a Negotiator. “It’s like playing baseball; you have to do it to get good at it.”

Lewis-Fernandez has a lot of experience; she negotiated contracts for the government for 23 years. While she honed her skills on the job, she says anyone can become a good negotiator, at work or in life. The way to get comfortable with the process is to have the right mindset.

“There’s usually fear in beginning,” she says. “There’s no way to eliminate the fear, no switch to flip that makes you an immediate expert. You have to take the time and work through it. The power is in the work.”

The best place to practice negotiating skills is at a yard sale where the stakes are low, says Lewis-Fernandez. “It’s a great place for training,” she says. “Nobody expects to get what they ask for things; they expect negotiation. Drill your skills by turning a purchase into a game.”

When you think like a negotiator, everything is negotiable.
For example, if someone is asking $6 for a teapot and $6 for a tray, ask if you can have both items for $10. Multiple purchases will often increase your negotiating leverage. Or have the other person start the price-lowering process by asking if the price marked is the lowest they’ll go. Sometimes they’ll suggest a price that’s less than what you would have offered.

Once you become comfortable with asking, take your skills to larger arenas–anything from calling your phone carrier and asking for a lower rate to settling a multi-million-dollar contract. The most effective deals are a win-win proposition for all parties rather than a winner-loser result, says Lewis-Fernandez.

In the beginning, Lewis-Fernandez says inexperienced negotiators will have missteps. She shares the five most common mistakes that are made during negotiations and how you can avoid them:

1. LACKING CONFIDENCE.

Some people think it takes a bold or brazen personality to negotiate a deal, and others think experience is required. Instead, Lewis-Fernandez says negotiations takes tenacity and preparation.

“Before you start the process, make sure you’ve identified mutually desirable terms, anticipated possible objections, and determined what motivators or ‘hot buttons’ will resonate with your opponent,” she says. “Projecting confidence also means having a heart, which is often endearing and gives the opposition a less defensive stance.”

2. ASSUMING THAT SOMETHING IS NON-NEGOTIABLE.

When you think like a negotiator, everything is negotiable, says Lewis-Fernandez, who says one of her best negotiations was getting her sister to get out of a contract to purchase a car.

“When you decide that the terms for anything can be changed in your favor, a world of opportunity presents,” she says. “Rules can be modified if you simply propose an ethical, viable, and mutually beneficial alternative solution. Powerful negotiators are rule breakers.”

3. NOT BUILDING RELATIONSHIPS FIRST.

One of the biggest mistakes individuals make in negotiations is not getting to know their opponent. Slow down and make connections with people and you’ll glean useful information that can be used to identify what they value in life, what motivates them, and what annoys them.

“You might be surprised how well you can leverage what you learn through a genuine conversation with someone,” says Lewis-Fernandez.

4. NOT ASKING.

It sounds simple, but the key to successful negotiations is asking for what you want. Fear of rejection or the fear of looking greedy can get in the way. But know that rejection will happen.

“Rejection is never personal,” says Lewis-Fernandez. “It’s merely a reflection that you did not present a viable argument substantiating why you should get what you want. Your offer was rejected, not you.”

When you get a no, it means the other person needs more information. “Take heart in knowing that people say no an average of three times before they say yes,” says Lewis-Fernandez. “The only way to master the art of rejection is to get rejected and keep asking.”

5. TALKING TOO MUCH.

Talking too much is a sure-fire way to kill a deal. In fact, Lewis-Fernandez says it’s not unusual for a salesperson to talk so much about a product or service that they talk you right out of the purchase.

“Never underestimate the power of silence,” she says. “There’s an old adage: ‘He or she who speaks next loses.’ When discussing a deal, if you simply stop talking and get comfortable with the awkwardness of silence, your ability to win your argument, sell the product, or a get concession in the negotiation increases significantly.”

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