We humans, for all our faults, have a deeply embedded desire to change the world around us for the better.

Your definition of better might differ from mine, but it’s safe to assume that (with the rare occasion), few of us want to actively make the world worse.

It’s this ambition to improve that leads to creation, innovation, and progression.

But historically it was fairly difficult for one singular individual to make a lasting impression on the world.

One person, entirely of their own accord, could not influence the masses.

Not anymore.

The digital ecosystem has created a landscape whereby it’s possible foranybody with a great idea and a lot of hard work, to actually influencemillions of people.

Finally, there is an outlet equal to our innate ambition.

This is both a good and bad thing.

On the good side, this means there is limitless opportunity no further than an arm’s reach away.

On the bad side, this means the possibility of overextending oneself.

Some of the most successful people I know lived, at one time or another, on a blade’s edge between commitment and fanaticism.

Obsession can be a useful tool when you’re trying to change the world, but it can also leave you broken and battered.

It’s a flame that, if left unchecked, can quickly consume you from the inside out.

Unfettered ambition can change the way you view the world (and yourself). Filling you with frustration at all the things you’ve yet to do. Making you feel as though you’re wasting your life because you aren’t achieving more.

But your goals don’t have to come at the expense of your happiness and mental well-being.

In a perfect world, your goals should combine synergistically with your life to create something…better.

Otherwise, what’s the point?

If you’re pursuing goals that do not make you happy, then you need to take a step back and ask yourself, why?

Too many people get stuck on life’s treadmill, putting one foot in front of the other as they trudge up a mountainside they never wanted to climb in the first place.

If this is you: Stop. Take a breath and look around.

Ask yourself: Is this a mountain I really want to summit?

If the answer’s no, then go find the mountain you do want to climb.

If the answer’s yes, but you’re still feeling frustrated, overwhelmed, and burned out, then read on.

Below are two practices that have changed my life.

They’ve refocused my perspective and given me the energy, outlook, and mindset necessary to succeed.

---

Meditation

What it will change for the better: Focus, Outlook, Mindset

People have talked about the benefits of meditation for a long time. It’s a known quantity within the scientific community for it’s ability to lower stress levels and increase focus.

Despite having been blasted by everybody and their guru about how great meditation is, it took me a long time to get on the meditation-train.

Not for a lack of trying, mind you.

See, I’ve got severe ADHD, which makes it incredibly difficult to sit in silence, with my thoughts, for more than 3.2 seconds at a time.

Meditation, therefore, is somewhat of a nemesis.

But it can’t be coincidence that nearly every single uber-successful person I’ve worked with has touted the benefits of meditation in their own life.

So about a year ago I buckled down, did a bunch of research, and committed to giving meditation a good honest try.

I downloaded Headspace (a fantastic app designed for beginners and advanced practicioners alike) and dove in.

I made it exactly 3 days.

New habits are hard to form. It’s important to keep this in mind and never beat yourself up too much for early failures. The important thing is to dust yourself off and get back on the horse.

Which I did.

And you know what?

I failed again.

Drats…this meditation thing is hard.

But remember, nothing easy is worth doing, and I had committed to making this a lasting practice, so I tried again.

This time it stuck.

I haven’t missed a session in over 200 days, and honestly I can’ t imagine going a day without a quick 10 minute swan-dive into my mind.

There are many things I love about meditation, but the one I value most is ultimately the reason why I’ve successfully stuck with meditation for so long now.

It’s this:

Meditation is like weight-lifting for Focus and Discipline

Everything changed when I started thinking about meditation as though I were going to a gym and getting my focus workout in.

When viewed like this, then of course meditation is hard. That’s what it takes to grow a muscle!

Regardless of how you conceptualize meditation, I highly recommend it to anybody who feels as though they could accomplish more with their life if only they had the ability to buckle down and focus.

---

Gratitude Journal

What will it change for the better: Productivity, Outlook, Mindset

A fascinating study looked at the effects of gratitude on the brain.

The test was relatively complex in scope and design, but the simplified version of the results most pertinent to you at this very moment is this:

Research found a 300% boost to productivity in individuals who kept a daily gratitude journal.

That’s bonkers.

The simple exercise of practicing active gratitude had lasting effects on the brain that were clearly visible not only in the output of work achieved by the individual, but also on fMRI scans conducted on the participant’s brains throughout the course of the study.

That’s right:

Gratitude changed their brains.

Here’s a longer article on the topic for those interested.

For those who just want to know what to do and how to do it, here’s the nitty gritty of keeping a gratitude journal.

1. Start every morning by writing down 3 things you are grateful for.
2. Journal about one positive experience you had in the previous 24 hours.
3. Write one positive email/text praising somebody in your support network, every single day.

And that’s it.

Seriously.

Do this for 21 days and you’ll start reaping some long lasting effects.

Why?

There’s a lot of neurochemical reasons, but the most important is that by actively reflecting on positive experiences you are eliciting a release of dopamine.

You know, that little feel good chemical that makes life worth living.

Dopamine makes you happy and happy people, by and large, are significantly more productive than unhappy people.

Not only that, but happy people are, by definition, happy!

So really, keeping a gratitude journal is a win-win.

---

Implementation

The benefits of meditation and gratitude journaling far outweigh the time investment you must make in sticking to them.

Remember, forming new habits is hard. I failed multiple times before I got meditation to stick. Plan for failure.

Be patient and forgiving with yourself, and then get back to it.

Seriously, what do you have to lose?