PERSONAL

GROWTH
TOOLKIT
42 Effective and Actionable
Tactics, Resources, and
Tools to Elevate Your Life

PERSONAL
GROWTH BASE
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ABOUT THE
PERSONAL GROWTH BASE
THE AUTHORS
Welcome to the Persona Growth Toolkit.
We are Sinem and Philip, the founders of
Personal Growth Base and we are so glad
to present you our treasure of personal
growth hacks to elevate your life and
unleash your full potential.

By founding the Personal Growth Base, we

SINEM GÜNEL
dedicated ourselves to providing
foundational, proven, and effective
strategies for your personal growth.

Years ago, we committed ourselves to

personal growth and so far, it was the
best decision of our lives. Now, our
mission is to help individuals, just like us,
to unleash their full potential and create
an exceptional [Link] Personal Growth
PHILIP HOFMACHER
Base is your source of transparent and
practical advice on self-improvement
and personal excellence.

THE TOOLKIT
With this toolkit, we provide some of the most effective, yet easily applicable
personal growth strategies. Applying some of them in your daily life will not
only boost your mood and level of energy, but it will elevate the quality of
your whole life.

If you feel like you need more resources, you can always head over to our
website [Link] and browse through our large number of
articles.

*Disclaimer: This document contains affiliate links.

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Contents
1. HOW TO DEVELOP A STRONG MINDSET
1.1 Visualization................................................................................................................page 6
1.2 Affirmations...............................................................................................................page 7
1.3 Gratitude.....................................................................................................................page 8
1.4 Enjoy your time alone...........................................................................................page 9
1.5 Take responsibility..................................................................................................page 10
1.6 Embrace challenges.............................................................................................page 11
1.7 Accept setbacks.....................................................................................................page 11
1.8 Look for the positive..............................................................................................page 12
1.9 Surround yourself with the right people......................................................page 13

2. ACHIEVING PEAK PRODUCTIVITY

2.1 Schedule time for interruptions........................................................................page 15
2.2 Plan your days ahead..........................................................................................page 16
2.3 Set priorities...............................................................................................................page 17
2.4 Eliminate distractions...........................................................................................page 18
2.5 Do the important tasks first...............................................................................page 18
2.6 Use early mornings and late nights..............................................................page 19
2.7 Use the 5-Second rule..........................................................................................page 20
2.8 Listen to productivity boosting sounds........................................................page 21

3. HABIT HACKING
3.1 The 3 R's of habit building....................................................................................page 23
3.2 Don't overcomplicate............................................................................................page 24
3.3 Don't spend hours on it.........................................................................................page 24
3.4 Plan ahead..................................................................................................................page 24
3.5 Start incredibly small.............................................................................................page 25
3.6 One habit at a time................................................................................................page 25

[Link]
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Contents
4. WHERE TO FIND INSPIRATION
4.1 Quotes..........................................................................................................................page 26
4.2 Audible........................................................................................................................page 27
4.3 Skillshare....................................................................................................................page 27

5. HOW TO BALANCE IT ALL

5.1 Breathing exercises.................................................................................................page 30
5.2 Be kind..........................................................................................................................page 31
5.3 Smile..............................................................................................................................page 32
5.4 Be present...................................................................................................................page 33
5.5 Improve your diet....................................................................................................page 34
5.6 Move your body........................................................................................................page 35

6. BOOK RECOMMENDATIONS
High Performance Habits...............................................................................................page 36
Miracle Morning...................................................................................................................page 37
The 5-Second Rule............................................................................................................page 37
59 Seconds: Think a little, change a lot.................................................................page 37
What I know for sure.........................................................................................................page 37
The 4-Hour Workweek......................................................................................................page 37
You are a badass...............................................................................................................page 38
The Happiness Project.....................................................................................................page 38
You were born rich.............................................................................................................page 38
Can't hurt me........................................................................................................................page 38

[Link]
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1. HOW TO DEVELOP A STRONG MINDSET

“Once your mindset changes, everything on the outside will
change along with it.” ― Steve Maraboli

A strong and happy mind is the foundation of a successful life. In many situations of
our lives, our mindset determines whether we win or lose. However, a powerful
mindset, confidence, and the desire to win are not necessarily inherent.

Each of us can work on becoming more disciplined, consistent, and positive

throughout all of our days.

Nowadays, there are so many great books, videos, and courses on developing a
strong mindset that there is no excuse not to work on your mental strength.

[Link]
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1.1 VISUALIZATION
Scientific studies prove that our brains can’t distinguish between actual
reality and visualization.

Visualizing yourself living the life of your dreams will not only help you to
actually get there, but it will also set a positive tone for your day.

For example, a guided meditation that leads you through a successful and
joyful day can increase your happiness and help you to start your day in a
relaxed way.

Another typical way to practice visualization are vision boards.A vision board
is a collection of pictures and images that excite you. These can be items
you want to own one day or pictures of experiences you want to make, like
traveling to specific [Link] whether you want to work with a
vision board or rather do a little guided meditation.

If you chose the meditation, do a little research and find some guided
meditations you [Link] you, however, chose the vision board, start by creating
a simple vision board that excites you. You can put your board together
digitally or even print images out and put them together on a physical
board.

You are more productive

by doing fifteen minutes
of visualization than
from sixteen hours of
hard labor.”
- Abraham Hicks

[Link]
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1.2 AFFIRMATIONS
Affirmations are positive statements in the present tense that empower and
motivate us.

Even though most people struggle to believe in the power of affirmations, their
effects are scientifically proven. Practicing powerful affirmations is one of the
most uncomplicated actions you can take to increase your happiness and
energy levels.

All you need to do is decide on a few mantras that inspire you and regularly
repeat [Link], besides increasing your happiness, daily positive
affirmations come with many more benefits, such as a decrease in stress
levels, more confidence, increased productivity, or higher levels of academic
achievement. One study even proved how affirmation exercises could boost the
problem-solving abilities of chronically stressed people.

OUR FAVORITE AFFIRMATIONS

I have unlimited power at my disposal.
I am always safe and divinely protected and guided.
I appreciate everything I have.
I live in complete joy.
I am the creator of my mood therefore I am the creator of my day.
The only option for me is success and I chose to believe this every day.
I am safe in all my relationships and I give and receive tons of love.
I am a powerful creator. I create the life I want.
I am naturally filled with an abundance of energy.
My body is getting stronger and healthier every day.

[Link]
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1.3 GRATITUDE
Gratefulness is one of the biggest happiness-
boosters we all have at disposal.

Yet, too often, we forget practicing it. Most people

are so used to complaining that they don’t
appreciate all their blessings anymore.

Gratitude is the healthiest of all

human emotions. The more you
express gratitude for what you
have, the more likely you will
have even more to express
gratitude for. - Zig Ziglar

However, the truth is that even in our worst

times, we have so much to be grateful for.

You have a stable internet connection, a roof

over your head, access to clean water,
something to eat, and so much more. Yet, we
often take these things for granted.

Reminding ourselves of these incredibly

precious assets and not taking them for
granted is one of the best ways to raise our
vibration and attract even more greatness into
our lives.

[Link]
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1.4 ENJOY YOUR TIME ALONE

You are the most important person in your life. Period.

Therefore, getting along with yourself very well makes sense, right?

Most people would rather starve instead of sitting in a restaurant all alone. Being
alone means being undisturbed and having space for your thoughts, regrets, and
fears. That’s precisely what most people fear, as suppressing our honest thoughts
is much easier when we are around people.

Mentally strong people don’t only accept but enjoy their me-time. They actively
seek alone-time to be able to fully concentrate on themselves without
disturbances.

For mentally powerful people, being by oneself is not just an add-on, but a must-
have. By being alone, they practice self-reflection and align themselves with their
biggest visions.
They are not afraid to face their fears or even their faults but instead honestly
reflect on all their lessons.

[Link]
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1.5 TAKE RESPONSIBILITY

Many people don’t understand that
freedom only comes with taking
responsibility and being accountable for
your actions.

Once you decide to take liability, you’ll have

all the freedom you need to create a life
you love.

Taking full responsibility for all your actions

is not [Link], the good news is that
you can start by making tiny improvements.

For example, taking responsibility comes

with the ability to make quick decisions, and
that’s something you can start training right
now:

Every time you need to make an

insignificant decision, force yourself to do it
quickly.

Ordering food in a restaurant? Give yourself

two minutes to check the menu.

Need to decide on a new pair of shoes?

Limit your choice to two of them and flip a
coin.

Not sure if you want to go out or stay at

home? Decide quickly and make a move
into the direction of your decision, e.g., if
you decide to stay in, put your pajamas on,
and don’t hesitate about your choice any
further.

[Link]
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1.6 EMBRACE CHALLENGES

Those who are mentally strong don’t shrink back from challenges. They know
they can get over anything and solve problems no matter how big they are.
Thus, they even actively seek challenges. Through every challenge we face, we
become a better version of ourselves. Every confrontation leads to growth and
enables us to unleash our full potential.

Next time you find yourself shrinking back from an unexpected challenge, pause
for a minute, and take a deep breath. Be aware there is nothing to lose but
everything to win and promise yourself to give your very best to solve that
[Link] of avoiding difficult situations, put yourself in them, and force
yourself to grow.

1.7 ACCEPT SETBACKS

The first step to dealing with setbacks is to accept them. We are not aiming to
eliminate difficulties, instead, we are looking for ways to keep going despite
them.

Success without failing is almost impossible. Without setbacks, you might not be
able to learn valuable lessons. Everyone who ever succeeded in any field faced
difficulties on his way to success.

Steve Jobs got fired from his own company. Thomas Edison had about 1,000
failed attempts before the invention of the light bulb. Walt Disney was fired from
the Kansas City Star because his editor felt he lacked imagination and had no
good ideas. Michael Jordan was cut from his high school basketball team.

Instead of addressing reproaches to yourself and wondering why you might

have failed, accept the situation, and keep going. Learn your lessons, but don’t
let a setback hold you back from taking even more action at the next attempt.

[Link]
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1.8 LOOK FOR THE POSITIVE

Even if you face negative situations, look for the
benefits and the valuable lessons that you can
take. If we really want to, we can find the good
even in the worst circumstances.

We can learn the most from setbacks and failures

if we are open to it. Instead of focusing on the
negative and dealing with the failure itself for too
long, try to get your lessons and see them as a
blessing. Take notes on what you could have done
differently and be grateful for the lessons that you
learned.

Your positive action combined

with positive thinking results
in success.

- Shiv Khera

If you are open to learning and growing,

failure can be a great opportunity to do
so. By taking valuable lessons from your
mistakes, you can strengthen your
perseverance and keep going without
hesitation.

[Link]
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1.9 SURROUND YOURSELF WITH THE RIGHT PEOPLE

Your environment has a massive impact on your motivation and
success.

If you are surrounded by people who easily give up, you will have
a hard time sticking to your goals. If you are, however, around
people who also aim high and make you accountable for their
own successes, persevering becomes easier.

Make sure to surround yourself with high-energy people who

support you and sometimes kick you in your ass when you feel
like giving up.

[Link]
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2. ACHIEVING PEAK PRODUCTIVITY

"Focus on being productive instead of busy."
- Tim Ferriss

As Henry Ford once stated: "Improved productivity means less human sweat, not
more".

Increasing your productivity doesn't mean working more but rather less. Too often, we
are busy but not effective. However, several strategies, tools and tips can help us to
level up our daily productivity, get shit done more efficiently and have more time for
all the things we truly enjoy.

[Link]
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2.1 SCHEDULE TIME FOR INTERRUPTIONS

One of the most common mistakes people make
when it comes to being productive are bulging
calendars. A fully booked schedule from 8 AM to
8 PM. Overlapping events and so much
[Link] people feel as if working much would
lead to success. However, the truth is the
contrary.

Working a lot won’t take you anywhere, especially

if you are an entrepreneur.

Focused work, however, might change your whole

life. So many people believe they are productive
while all they do is rushing through busy
calendars without any productive outputs.

Instead of filling your calendar with tons of

meetings, events, and unnecessary
appointments, schedule in-depth work sessions,
and make sure you have enough time for
interruptions. As long as you are not working from
home-office and turning your phone off for
several hours, you will undoubtedly face
distractions during your workday.

However, for some weird reason, most people

ignore this fact while creating their schedules. As
a result, they get stressed out when facing
interruptions because they don’t have time for
them.

Don’t fill each minute of your calendar with

appointments and tasks. Allow yourself to
schedule at least 30–60 minutes per day for
unexpected interruptions. We all face
distractions, and even if you don’t meet them on
some days, it’s better to have more time instead
of less.

[Link]
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2.2 PLAN YOUR DAYS AHEAD

Almost everyone loves buying cute planners, but only very few people invest
enough time in planning their [Link], they start their workdays diving into
tasks. However, most of us face challenges throughout our days, and that’s
when proper planning can tremendously help to stay focused and productive.

Proper planning can tremendously benefit your productive output as well as

your creativity. Being aware of your energy level, the number of distractions you
might face, and having clear priorities on your to-do list allows you to work
productively and keep a clear head instead of going nuts.

Every evening, spend ten minutes planning your next day. You will quickly realize
how this makes a massive difference in your productivity throughout your
[Link] of going with the flow, prepare well for your days, and ensure you
are in control of your (work)life.

At least, create your to-do list and tidy your workspace so that you can
smoothly get to work on the next morning.

For most people, planning their days ahead on the evening works wonders.

By doing so, you ensure you don’t get caught up in details and can immediately
work on the most important tasks once you wake up. If you don’t have a proper
daily planning method yet, we can strongly advise the Ivy Lee Method.

[Link]
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2.3 SET PRIORITIES

The #1 time-management mistake is that we believe we need to do it all.

In fact, the 80/20 rule applies to our whole life, and only 20 % of our actions
are genuinely critical. The rest of the time is spent doing stuff that is not
productive or meaningful.

Eliminating tasks is incredibly hard. It’s much easier to keep a full schedule
and keep ourselves busy with trivial tasks, but that’s not how you achieve
greatness.

If you want to increase your productive output and improve your time-
management, you need to radically improve your ability to set priorities and
eliminate irrelevant tasks.

Our favorite tool for prioritizing tasks is the Eisenhower Matrix. It’s simple yet
incredibly effective.

In fact, you need to ask yourself two simple questions:Is this task important?
AndIs this task urgent?

If a to-do is important and urgent, you better prioritize it. If it’s, however,
neither important nor urgent, you might consider eliminating it at all.

Nobody is too busy.

It's just a matter of

priorities.

[Link]
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2.4 ELIMINATE DISTRACTIONS

We are living in an extremely fast-paced world, and hardly a minute passes
without external distractions. Thus, it’s critical to create a distraction-free
environment for our productive work times. Without interruptions, we can get so
much more done.

However, most people are so used to their phones, push notifications, and
disturbing co-workers that they don’t even know how it feels to work for 10
minutes without any interruption. Yet, a focused mind is critical to getting your
work done in less time and even increasing the quality of your output

Create distraction-free time blocks and use them to get your critical job done.

During that time, eliminate all notifications on your devices and even ensure
you don’t get distracted by anyone in [Link] you are working in a big office or
co-working place, headphones can be a great way of telling others you don’t
want to get distracted. Otherwise, a “do not disturb” sign might be the only
solution.

2.5 DO THE IMPORTANT TASKS FIRST

Which is the one task that would make the most difference in your work today?

By asking yourself this question, you can find out which to-do to tackle first.

For most people, getting essential tasks done is more comfortable at the
beginning of the day. That’s mainly because our energy levels and willpower are
at the highest during [Link] later in the day, the less energy we have,
and tackling tough tasks becomes increasingly difficult.

Every evening, invest a few minutes in figuring out what your most important
task for the next day [Link] you know the answer, prepare everything in
advance so that you can immediately tackle that task once you start your
workday the next morning.

[Link]
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2.8 USE EARLY MORNINGS AND LATE NIGHTS

Sometimes, the only option to work distraction-free
is doing in the early morning or during late nights.
Especially if you are building a side-business or
working on some voluntary projects these times
can be incredibly powerful.

Use the early morning for critical work. Hardly

anybody or anything will distract you at 6 A.M. If
you manage to get up early in the morning, you
can get a shitload of tasks done in a very
concentrated way. Many people even report
mornings are their most productive time of the
day.

Your priorities aren't

what you say they are.

They are revealed by

how you live.

Use the evenings. If getting up early is no

option, crushing your to-do’s late at night
might be another way of doing focused work.
Also at that time, hardly anyone will distract
you, and you can entirely focus on your
productive outcome.

[Link]
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2.9 USE THE 5-SECOND RULE

The 5-Second Rules help to eliminate procrastination.

Whenever you don’t want to do something out of comfort, the Rule helps you
to take [Link] many situations, we don’t work productively because we get
distracted and procrastinate by filling our time with unnecessary stuff
instead of getting the essential tasks done.

Using the 5-Second Rule can help you to focus and work off your to-do list
whenever you don’t feel like doing it.

Every time you find yourself looking for excuses on why not to do something,
remind yourself of the 5-Second Rule. Count backward, 5–4–3–2–1, and get
to work.

The moment you have an

instinct to act on a goal you
must physically move within 5
seconds or your brain will stop
you. 5–4–3–2–1-GO!

— Mel Robbins

[Link]
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2.10 LISTEN TO PRODUCTIVITY BOOSTING SOUNDS

For some people, listening to music is inevitable
to work productively. If you are not one of them
yet, you try it out and see if listening to music or
specific beats can help you to concentrate better
and get more work done.

Listening to music or enjoyable sounds doesn’t

only boost your mood but also makes repetitive
tasks more enjoyable. Plus, it can help you get
into a flow state easier and [Link]’s
interesting is that different sounds or types of
music work differently for anyone. While listening
to classical music might be productivity-
boosting for me, it can be totally annoying for
you. You need to try a few different types until
you find what works best for you.

Classical music: Especially compositions of

people like Bach or Vivaldi are known to enhance
mood and concentration during work. Two of the
most famous pieces to try are Vivaldi’s quick-
tempo Four Seasons or Bach’s Brandenburg
Concertos.

Sounds of nature: This is my favorite when I need

to do focused, intense work. You can find tons of
nature sound videos on YouTube, but there are
also specific apps to simulate nature sounds
such as flowing water, a rainfall, rustling leaves,
or birdcalls. I usually use A Soft Murmur.

Instead of music, you can also try binaural beats.

Plenty of promising studies point to the positive
effects of listening to binaural beats while doing
concentrated work.

[Link]
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3. HABIT HACKING
‘’Depending on what they are, our habits will either make us or break us. We become
what we repeatedly do.” — Sean Covey

According to researchers of Duke University, our habits constitute up to 40% of our

everyday lives and ensure we do not have to think about every single decision we
need to make throughout our days.

Through habits, we can ensure accomplishing our daily tasks despite being
bombarded with lots of information from the outside. Habits help us to save time and
energy, which again helps to make space for new, exciting projects and [Link] we
spend our whole energy on all the critical tasks of our day, we miss out on joy once we
have free time.

[Link]
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3.1 THE 3 R'S OF HABIT BUILDING

Every habit is an addiction. Some are negative, and some others, if we build
them consciously, are compelling. No matter if it’s a negative addiction (like
smoking) or a powerful habit that supports your lifestyle (like meditation)the
process is always the same:The 3R’s are Reminder — Routine — Reward.

Every good or bad habit relates to those three principles.

(1) Every habit starts with a reminder. In the case of smoking, the reminder is the
desire for nicotine. In the case of positive habits, however, you can choose your
reminder. For example, you could set a specific alarm for your meditation
practice. Or you could build so-called habit chains, which we’ll discuss in a
minute.

(2) After you get reminded, you practice the habit, your routine.

“You will never change

your life until you
change something you
do daily.”

(3) Last but not least, every habit ends with a reward. In case of smoking,
your reward is feeling satisfied and getting your nicotine rush. In the case of
meditation, you will have other feelings.

However, the point is you can create your own rewards. For example, you
could create a habit tracking sheet and tick off boxes every time you
meditate. Or you could count your meditation practices and reward yourself
with a nice dinner or a new pair of yoga pants once you hit a certain target,
like, for example, 50 meditations in a row. Designing your reward is entirely
up to you. You just need to ensure it’s sexy enough to go for it.

[Link]
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3.2 DON'T OVERCOMPLICATE

Powerful habits don't have to be complex. Tiny changes can have a
tremendous effect if you practice them regularly.

Instead of creating a long, complicated routine, make it as easy as possible

and stick to it. Building routines is not always easy, so make sure to create a
solid foundation and start small.

3.3 DON'T SPEND HOURS ON IT

Your habits don’t have to take hours. Even a few minutes can be extremely
powerful.

The duration of your routine doesn’t say anything about its power. Building
habits that sum up to one hour is definitely harder than starting with a few
minutes. Make sure to start with a small, short routine and increase the intensity
once your routine is established.

3.4 PLAN AHEAD

Deciding when to practice new habits can be challenging. That’s why we
recommend scheduling it into your daily calendar, just like any other
appointment you have.

You would not miss an appointment with somebody else, so why not also stick
to your dates with yourself? Decide when to start your routines in advance and
try to stick to it as often as possible.

For example, if you want to settle down after 9.30 pm and follow an evening
routine, make sure to get everything done before then so that you can fully relax
after that time. If you can’t stick to it once, it is no problem at all, however, being
structured and planning ahead helps you to build discipline.

[Link]
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3.5 START INCREDIBLY SMALL

Now that you are aware of the habits that you
want to establish, it’s about getting to work. Why
most people fail in sticking to their habits is
because they start with high expectations. One
hour of sports per day might be easily doable for
someone who is into it for years, but incredibly
tough to establish for somebody who is just
starting.

The surest way to succeed in building habits is to

start incredibly small. Do you want to read every
day?Great, start by reading one page. Once that
works well, increase the number of pages or
minutes. By starting small, you eliminate
resistance and create an environment that
allows strengthening your habit with ease.

3.6 ONE HABIT AT A TIME

The second biggest mistake that people make
when it comes to new habits is trying to establish
several routines at once. That’s guaranteed to
fail. Our lives are in balance.

Once we try to change something, for example,

to establish a routine, we are disturbing this
balance, and everything has to be re-arranged.

While changing one little thing might be no

problem, transforming your whole life at once
might come with many struggles. Humans are
creatures of habit. We generally love [Link]
repeating specific patterns over and over again
feels [Link]’s why it is so hard to make
sudden, significant changes. Changing one little
habit after the other, however, is a great way to
transform your life slowly but surely.

[Link]
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4. WHERE TO FIND INSPIRATION

"Focus on being productive instead of busy."
- Tim Ferriss

Even though inspiration itself will never lead to success or productivity, staying inspired
and motivated is a big part of the game.

Having tough days, a bad mood, or lacking energy from time to time is normal. We all
face these phases, and there’s no reason to feel bad about them. Yet, it makes sense
to have some sources of inspiration to get out of these negative feelings [Link]’s
be honest: Life is more fun if we feel good, energized, and inspired. Nowadays, we
have access to so many incredibly useful resources to help us stay motivated,
educated, and inspired.

[Link]
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4.1 QUOTES
It sounds simple, but inspirational quotes can
have a tremendous effect on your level of
motivation and happiness.

Ever since we can look back, humans collected

little pieces of wisdom on how to live, love, and
be. Looking back in history, humankind collected
a vast number of such epigrams that can
change your whole life, if you take them seriously
and apply their lessons.

By collecting quotes and reminding yourself of

your favorite ones regularly, for example, through
the displays of your devices, you can ensure to
stay inspired throughout the majority of your
days.

Here are some of our favorite quotes by inspiring

personalities:

9 Quotes By Gandhi That Will Bring Out The Best

In You

6 Quotes By Buddha That Will Change How You

See The World And Yourself

10 Quotes by Confucius That Will Change Your

Life Forever

9 Quotes By NBA Legend Kobe Bryant That Might

Impact Our Lives Forever

7 Quotes By Tony Robbins That Will Help You

Unleash Your Full Potential

10 Life Lessons to Learn from Oprah

[Link]
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4.2 AUDBLE
if you want to learn and be inspired on-
the-go or while doing necessities like
cooking, cleaning, etc., Audible is your
perfect companion.

Audible is the #1 audiobook-provider.

With more than 200,000 books in many
different languages and a subscription
model to choose from several books
per month it's one of our favorite
sources to get inspired, no matter how
busy we are.

4.3 SKILLSHARE
If you have some more time and want
to dig deeper into certain topics,
Skillshare is the perfect platform to join.

Here, you can browse through more

than 24,000 online classes and learn
important skills which will help you
elevate your business and personal
growth.

[Link]
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5. HOW TO BALANCE IT ALL

"Balance is not something you find, it's something you create."
- Jana Kingsford

Personal growth is about creating a life you love and about the ability to spend your
time doing things you genuinely enjoy. It's not about the constant hustle.

That's why we regularly provide strategies on how to stay healthy, boost your mental
health, spend time caring for yourself and ultimately creating a life you love.

[Link]
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5.1 BREATHING EXERCISES

Almost anything will work again if you unplug it for a few minutes, including you.

Too often, we get stressed and overwhelmed in everyday situations and let our
happiness drop due to inconveniences. Yet, most of the time, these problems
are short-dated; in most cases, they even disappear after a few minutes or
[Link] of the easiest yet most effective ways to control your mind and
increase your daily happiness is by doing a little breathing exercise.

Even five seconds of conscious breathing can bring you back to reality and
help you to raise your vibration.

Whenever you feel tensed and overwhelmed, stop for a second and take three
deep breaths. Feel your body, focus your mind on your breath, and while
breathing out, let go of the tension.

Whenever you feel stressed, stop for a while and focus on your breathing. By
doing so, you will realize there’s nothing to worry about, and you can again
focus on the positive things in life.

If you want to dig deeper, check out this great article explaining ten of the most
common breathing techniques.

[Link]
 PAGE 31

5.2 BE KIND
Science proves that by helping others, we also
help ourselves. An act of kindness makes us
better, healthier, and happier.

In one study, sociologists tracked more than

2,000 Americans over five years to find out what
makes them happy. They found out that those
who described themselves as “very happy” did
around 6 hours of voluntary work per month.

Researchers also believe being kind and helping

others gives us a mental boost as it provides us
with a neurochemical sense of reward, which
means that after every act of kindness, we feel a
sense of accomplishment and proudness, which
again boosts our happiness.

“Spread love everywhere

you go. Let no one ever
come without leaving
happier.”
— Mother Teresa

Most people are not used to acting kind and

helping others as we don’t really learn how to do
[Link] you have open-hearted, caring parents,
you might have grown up with lessons like “Stay
away from strangers.” rather than being taught
how to support people in need.

In fact, we face situations where we could

support others multiple times per day. Supporting
an old lady to carry her groceries, helping a
mother to raise the buggy at the stairs, offering a
little help to a co-worker…all these situations
occur regularly, and instead of looking away, we
should have the courage to help.

[Link]
 PAGE 32

5.3 SMILE
Sounds easy, right?

It is easy.

But it’s also highly effective in increasing your happiness.

Studies have shown that even fake smiles can reduce stress levels, lower
heart rates, and as a result, increase our happiness. When we smile, our
brains experience a chemical reaction and release hormones, including
dopamine and serotonin, which are our so-called happiness hormones.

It sounds weird, I know, but smiling can trick your brain into believing you are
happy, which then results in actual happiness. Whenever you feel
overwhelmed or grumpy, put a smile on your face.

Remind yourself to smile several

times per day, and you’ll
experience a happiness boost for
yourself but also others.

For example, every time you see

a mirror, smile. You will be
surprised by how often we “Happiness is the best
actually see our own face every
day. makeup.” 
By smiling at yourself, you will
surely increase your daily
happiness level. — Drew Barrymore

[Link]
 PAGE 33

5.4 BE PRESENT
Most anxieties arise because we are not living in the [Link], we are
concerned with something that happened in the past, or we are busy fearing the
[Link], we can’t influence any of them, neither the past nor the [Link]
we can do, however, is fully enjoying the present moment and focusing our mind
on what we have right [Link] strong people practice meditation regularly
and are great at keeping their minds focused on the present [Link] course,
they are ambitious to create an even better future, but they don’t get
overwhelmed by fear.

In today's rush, we all think

too much - seek too much -
want too much - and forget
about the joy of just being.
- Eckhart Tolle

Being fully present at any moment is not easy. It needs some time and
surely some training, but it’s totally doable through small steps.

Mindfulness can be practiced through easy habits that you can repeat every
day. Meditation is one of the most common ways for training your mind to
be present and focused, yet, you can also go for other options like journaling,
sports, or any other meditative activity that helps you to concentrate on the
present moment fully.

[Link]
 PAGE 34

5.5 IMPROVE YOUR DIET

What we eat has a significant impact on how we feel and how much energy we
have. If your diet mainly consists of processed, fried, or carb-loaded meals, you
will feel sluggish and lack energy on most of your days. If you, however, focus
on nurturing your body with essential ingredients, fresh, organic vegetables, and
follow a plant-based diet, you’ll soon realize how your energy levels will
increase.

Despite what most people think, changing your diet doesn’t need to be hard or
challenging. Tiny improvements can have a significant effect on your overall
wellbeing.

Here are some of the energy-boosting groceries you can easily start
consuming:
Bananas are a great source to boost your energy level.
Sweet potatoes are also a great source of energy supply due to their high
fiber content and complex carbs..
Apples can be found almost anywhere, are cheap and easy to consume.
They have high antioxidant content and thus help to release energy over a
longer time.
Dark chocolate is excellent at reducing fatigue and improving the mood.
Oatmeal is cheap, easy, and a reliable source of long-lasting energy.
Beans are not only a great source of protein but also contain high levels of
fiber, which help to slow down our digestion.
Nuts are rich in healthy oils, and even though they are high in calories, they
can be an excellent source for quick energy throughout the day.

Last but not least: a high level of hydration is crucial to stay energized and
focused throughout your days. Instead of drinking water only when you are
thirsty, hydrate your body throughout the whole day.

[Link]
 PAGE 35

5.6 MOVE YOUR BODY

In times of less energy, we often try to avoid movement and prefer sitting on
the couch. The truth, however, is that we feel more energized if we move our
bodies instead of standing [Link] energy creates energy, and even a short
walk can improve your vitality if you feel lazy and dull.

According to the World Health Organization, adults should practice at least 150
minutes of moderate-intensity physical activity throughout a week. Considering
that our week has 168 hours, 150 minutes is not much and doable for anyone.

Even leisure time activities like walking, dancing, or gardening can improve your
health and energy levels, so there’s no reason not to move your body.

Of course, being in motion comes with additional health benefits such as lower
rates of heart diseases, high blood pressure, diabetes, or even depression.

Plus, moving your body will make it easier to achieve weight maintenance and
have a healthier body, which will definitely allow you to live a happier life in
general.

[Link]
 PAGE 36

6. BOOK RECOMMENDATIONS
"Learning never exhausts the mind."
- Leonardo da Vinci
Everything we know about personal development and teach in the Personal Growth
Base is based on great books written by amazing minds.

If you want to improve your life and unleash your full potential, you can't stop learning
and growing. And reading books is one of the easiest yet most effective ways to
acquire knowledge.

Over the last years, we read hundreds of books and, of course, we defined some
which we liked more than others. Here is a summary of personal growth books which
most impressed us in the past years.

[Link]
 PAGE 37

‘HIGH-PERFORMANCE HABITS’
BY BRENDON BURCHARD
“Be more intentional about who you
want to become. Have vision beyond
your current circumstances. Imagine
your best future self, and start acting
like that person today.”

‘MIRACLE MORNING' BY HAL

ELROD
‘Love the life you have while you create
the life of your dreams. Don’t think you
have to choose one over the other.’

‘THE 5 SECOND RULE: BY MEL

ROBBINS
‘You can’t control how you feel. But you
can always choose how you act.’

' 59 SECONDS: THINK A LITTLE,

CHANGE A LOT' BY RICHARD
WISEMAN
“Happiness doesn’t just flow from
success; it actually causes it.”

‘WHAT I KNOW FOR SURE’ BY

OPRAH WINFREY
“What you believe has more
power than what you dream or
wish or hope for. You become
what you believe.”

[Link]
 PAGE 38

'THE 4-HOUR WORKWEEK' BY

TIM FERRISS
“The question you should be asking
yourself isn’t, “What do I want” or “What
are my goals?” but “What would excite
me?”

'YOU ARE A BADASS' BY JEN

SINCERO
"You are responsible for what you say
and do. You are not responsible for
whether or not people freak out about
it.”

'THE HAPPINESS PROJECT' BY

GRETCHEN RUBIN
“One of the best ways to make yourself
happy is to make other people happy.
One of the best ways to make other
people happy is to be happy yourself.”

'YOU WERE BORN RICH' BY BOB

PROCTOR
“To believe in the things you can see
and touch is no belief at all; but to
believe in the unseen is a triumph and
a blessing.”

'CAN'T HURT ME' BY DAVID

GOGGINS
“Be more than motivated, be more than
driven, become literally obsessed to the
point where people think you're fucking
nuts.”

[Link]
MARCH 2020 PAGE  39

FINAL WORDS
Thank you so much for downloading and reading the Personal Growth
Toolkit. We sincerely hope you found some practices, tools, and hacks
that will make your life easier, boost your daily motivation, and help you
unleash your full potential.

This free e-book is just a brief summary of a few key concepts we are
teaching at the Personal Growth Base. If you want more, please check out
our website [Link], join one of our programs, and
stay up to date through our weekly growth letter.

If you have any questions or remarks, please don't hesitate to contact us

via info@[Link].

All the best,

Sinem & Philip

THE AUTHORS

SINEM GÜNEL PHILIP HOFMACHER

[Link]