Regain Your Focus Quotes

We all often think about what’s easy to think about, rather than what’s right to think about.

they're good fighters, i think proudly as i watch them duke it out. But as the oldest male in the house, it's my duty to break it up. I grab the collar of Carlos's shirt but on Louis's leg and land on the floor with them. Before I can regain my balance, icy cold water is pored on my back. Turning quickly, I catch mi'ama dousing us all, a bucket poised in her fist abouve us while she is wearing her work uniform. She works as a checker for the local grocery store a couple blocks from our house. It doesn't pay a whole heck of a lot, but we don't need much. "Get up" she orders, her fiery attitude out in full force. "Shit, Ma" Carlos says, standing Mi'ama takes what's left in her bucket, sticks her fingers in the icy water, and flicks the liquid in Carlos's face. Luis laughs and before he knows it, he gets flicked with water as well. Will they ever learn? "Any More attitude, Lous?" She asks. "No, ma'am" Louis says, standing as straight as a soilder. "You have any more filthy words to come out of that boca of yours, Carlos?" She dips her hand in the water as a warning. "No, ma'am" echos soldier number two. "And what abot you, Alejandro?" her eyes narrow into slits as she focuses on me "What? I was try'in to break it up" I say innocently, giving her my you-can't-resist-me smile. She flicks water in my face. "That's for not breaking it up sooner. Now get dressed, all of you, and come eat breakfast before school." So much for my you-can't-resist-me smile

Mindfulness is a habit, it’s something the more one does, the more likely one is to be in that mode with less and less effort…it’s a skill that can be learned. It’s accessing something we already have. Mindfulness isn’t difficult. What’s difficult is to remember to be mindful.

Ironically, the only way to see clearly is to stand at a distance. You might be focused, but that doesn't mean you are seeing correctly. Sometimes, you have you to grab the camera from the idiot taking all the shots in your life because they don't realize the lens is dirty.

Being overwhelmed means that your life or work is overpowering you. Regain control by clarifying your intentions, setting realistic expectations and focusing on your next step.

Sometimes reducing a problem to one short sentence can be enough to bring about insight on its own.

Schedule blocks of time for different modes of thinking.

A study done at the University of London found that constant emailing and text-messaging reduces mental capability by an average of ten points on an IQ test. It was five points for women, and fifteen points for men. This effect is similar to missing a night’s sleep. For men, it’s around three times more than the effect of smoking cannabis.

If you decide to focus on one thing at a time, instead of trying to solve everything at once, and just do that one thing, then you will feel a sudden decrease in stress.

May your cortisol levels stay low, your dopamine levels high, your oxytocin run thick and rich, your serotonin build to a lovely plateau, and your ability to watch your brain at work keep you fascinated until your last breath. I wish you well on your journey.

One final insight about prioritizing involves getting disciplined about what you don’t put on the stage. This means not thinking when you don’t have to, becoming disciplined about not paying attention to non-urgent tasks unless, or until, it’s truly essential that you do.

Bring your dopamine or adrenaline level down by activating other regions of the brain other than the prefrontal cortex.

The wrong answers are stopping the right ones from emerging.

New lovers tend to “lose their minds” and do all sorts of crazy things in the heat of the moment. One study showed that new lovers’ brains have a lot in common with people on cocaine. Dopamine is sometimes called the “drug of desire.” Too much dopamine, from being “high with excitement,

We teach our players, in response to any situation they face, to press pause and ask: What does this situation require of me? Pressing pause gives you time to think. It gets you off autopilot and helps you gain clarity about the outcome you are pursuing, the situation you are experiencing, and the Above the Line action you need to take to achieve the outcome. There are two important benefits of pressing pause: A) It helps you avoid doing something foolish or harmful B) It focuses you on acting with purpose to accomplish your goals A productive pause could last only a split second, which helps you regain your focus and take control of your action. It could last an hour, a day, or longer. The purpose is to take the time necessary to be intentional about the way you think and act. Pressing pause does not come naturally; it is a skill that must be developed. The more you practice, the more skilled you become at being able to identify how and when to use it effectively.

Self-preservation—this is your new focus. The only obligation of today is to preserve the breath of tomorrow. Then, once footing is regained, you can begin to fulfill debt obligations. Debt is hindsight.

Many great leaders understand intuitively that they need to work hard to create a sense of safety in others. In this way, great leaders are often humble leaders, thereby reducing the status threat. Great leaders provide clear expectations and talk a lot about the future, helping to increase certainty. Great leaders let others take charge and make decisions, increasing autonomy. Great leaders often have a strong presence, which comes from working hard to be authentic and real with other people, to create a sense of relatedness. And great leaders keep their promises, taking care to be perceived as fair.

There’s a famous finding in the psychological literature,” Ochsner explains, “showing that six months later, someone who has become a paraplegic is just as happy as someone who’s won the lottery. It seems clear people are doing something to find what’s positive in even the most dire of circumstances. The one thing you can always do is control your interpretation of the meaning of the situation,

to succeed with deep work you must rewire your brain to be comfortable resisting distracting stimuli. This doesn’t mean that you have to eliminate distracting behaviors; it’s sufficient that you instead eliminate the ability of such behaviors to hijack your attention. The simple strategy proposed here of scheduling Internet blocks goes a long way toward helping you regain this attention autonomy. Work

Without this ability to stand outside your experience, without self-awareness, you would have little ability to moderate and direct your behavior moment to moment. Such real-time, goal-directed modulation of behavior is the key to acting as a mature adult. You need this capacity to free yourself from the automatic flow of experience, and to choose where to direct your attention. Without a director you are a mere automaton, driven by greed, fear, or habit.

The word God can mean whatever you believe it to mean, for me it is the conscious stream of life from which we all come, and to which we can stay connected throughout our lives as a source of peace, wisdom, love, support, knowing, inspiration, vitality, security, balance, and inner strength. I think that awareness is paramount, because in awareness we gain understanding, which then enables us to regain our feeling of empowerment. We need to feel empowered to make our choices conciously, about how to deal with changes in life, rather than reacting in fear (which tends to make us blind and weak). If we are aware, we can be realistic yet postive, and we can properly focus our intentions. Awareness can be quite sensual (which can add to your sense of feeling empowered). Think about how your body moves as you live your life, how amazing it is; think about nature, observe the intricate beautiful details of natural thngs, and of things we create, and breathe deeply to soak it all in.. Focus on the taste of food, the feel of textures in cloth, the feel of you partner's hand in yours; smell the sea breeze, listen to the wind in the trees, witness the colours of the leaves, the children playing; and be thankful for this life we are experiencing - this life we can all help to keep wonderful. Feel the wonder of being alive flood into you anytime you want, by taking a deep breath and letting the experience of these things fill you, even just by remembering. We all have that same stream of life within us, so you are a part of everything. Each one of us has the power to make a difference to everything. Breathe in that vital connection to the life source and sensual beauty everywhere, Feel loved and strong.

The right dose of expectations can be as powerful as one of the strongest painkillers.

Microsoft has a division that studies the way people work, to develop efficiency-improving software. (According to Microsoft’s research up to 2007, if you’re looking for a technological solution to being more efficient, getting a bigger computer screen is one of the few clear winners.)

As Stone says, “This always on, anywhere, anytime, anyplace era has created an artificial sense of constant crisis. What happens to mammals in a state of constant crisis is the adrenalized fight-or-flight mechanism kicks in. It’s great when tigers are chasing us. How many of those five hundred emails a day is a tiger?” Despite

Studies of teenage behavior shows that the terrible teens is not a biological necessity, as a number of cultures don’t experience this phenomenon. A study of teenagers in Western cultures found that these teenagers have fewer choices than a felon in prison. Food for thought. Finding a way to make a choice, however small, seems to have a measurable impact on the brain, shifting you from an away response to a toward response.

Even the strongest toward emotion, lust, is unlikely to make you run, whereas fear can do so in an instant. The toward emotions are more subtle, more easily displaced, and harder to build on, than the away emotions. This also explains why upward spirals, where positive emotions beget more positive emotions, are less common than downward spirals, where negative emotions beget more negative emotions. Human beings walk toward, but run away.

My point is that focusing on the past, present or future can have both positive and negative effects. Excessive worry about the future can be bad, while hopes and dreams can be good. Regret because of the past can be destructive, but learning lessons from previous events and having good memories can be great. Focusing intently on the present is usually stress-relieving and liberating, but sometimes the present moment is too sad or horrible to dwell on.

More people than ever are being paid to think, instead of just doing routine tasks. Yet making complex decisions and solving new problems is difficult for any stretch of time because of some real biological limits on your brain. Surprisingly, one of the best ways to improve mental performance is to understand these limits. In act 1, Emily discovers why thinking requires so much energy, and develops new techniques for dealing with having too much to do. Paul learns about the space limits of his brain, and works out how to deal with information overload. Emily finds out why it’s so hard to do two things at once, and rethinks how she organizes her work. Paul discovers why he is so easily distracted, and works on how to stay more focused. Then he finds out how to stay in his brain’s “sweet spot.” In the last scene, Emily discovers that her problem-solving techniques need improving, and learns how to have breakthroughs when she needs them most.

When we focus on thoughts about bitter past memories or imagined dreadful futures to the exclusion of everything else, we prevent the body from regaining homeostasis. In truth, we’re capable of turning on the stress response by thought alone. If we turn it on and then can’t turn it off, we’re surely headed for some type of illness or disease—be it a cold or cancer—as more and more genes get downregulated in a domino effect, until we eventually arrive at our genetic destiny.

When we focus on thoughts about bitter past memories or imagined dreadful futures to the exclusion of everything else, we prevent the body from regaining homeostasis. In truth, we’re capable of turning on the stress response by thought alone. If we turn it on and then can’t turn it off, we’re surely headed for some type of illness or disease—be it a cold or cancer—as more and more genes get downregulated in a domino effect, until we eventually arrive at our genetic destiny. For

Everyone knows that a quick-fix usually doesn’t work, yet we have all been sold on the idea time and time again. Most of us would like to believe in miracle drugs and fast relief. The truth is that most of the quick fixes for stress focus on temporary relief from tension or pain. Temporary, as in, the problem will return with a vengeance. This doesn’t mean we should never take drugs to alleviate tension or pain, it just means that taking drugs is not a viable permanent solution; it’s just a temporary relief.

Its hard to stay focused on positive thinking at times. I for one, like everyone else, can feel sad when I think life has treated me unfairly. I can also feel joy and happiness when I am elated that something has gone well. Life has and always will be full of disappointments, and also full of wondrous contentment. In your own time of needs and struggles I pray that each and everyone of you can shake off the demons that drain your spirit and are able to regain your insights on what truly matters in your lives, for what else is there if we do not have love for what is troubling us and for what is lifting us. We grow from both so take joy in all that happens for living is what truly matters.

From another corner of neuroscience, we’re learning about a neurotransmitter called dopamine. Though there are more than fifty neurotransmitters (that we know of), scientists studying substance problems have given dopamine much of their attention. The brain’s reward system and pleasure centers—the areas most impacted by substance use and compulsive behaviors—have a high concentration of dopamine. Some brains have more of it than others, and some people have a capacity to enjoy a range of experiences more than others, owing to a combination of genetics and environment. The thing about dopamine is that it makes us feel really good. We tend to want more of it. It is naturally generated through ordinary, pleasurable activities like eating and sex, and it is the brain’s way of rewarding us—or nature’s way of rewarding the brain—for activities necessary to our survival, individually or as a species. It is the “mechanism by which ‘instinct’ is manifest.” Our brains arrange for dopamine levels to rise in anticipation and spike during a pleasurable activity to make sure we do it again. It helps focus our attention on all the cues that contributed to our exposure to whatever felt good (these eventually become triggers to use, as we explain later). Drugs and alcohol (and certain behaviors) turn on a gushing fire hose of dopamine in the brain, and we feel good, even euphoric. Dopamine produced by these artificial means, however, throws our pleasure and reward systems out of whack immediately. Flooding the brain repeatedly with dopamine has long-term effects and creates what’s known as tolerance—when we lose our ability to produce or absorb our own dopamine and need more and more of it artificially just to feel okay. Specifically, the brain compensates for the flood of dopamine by decreasing its own production of it or by desensitizing itself to the neurotransmitter by reducing the number of dopamine receptors, or both. The brain is just trying to keep a balance. The problem with the brain’s reduction in natural dopamine production is that when you take the substance or behavior out of the picture, there’s not enough dopamine in the brain to make you feel good. Without enough dopamine, there is no interest or pleasure. Then not only does the brain lose the pleasure associated with using, it might not be able to enjoy a sunset or a back rub, either. A lowered level of dopamine, combined with people’s longing for the rush of dopamine they got from using substances, contributes to “craving” states. Cravings are a physiological process associated with the brain’s struggle to regain its normal dopamine balance, and they can influence a decision to keep using a substance even when a person is experiencing negative consequences that matter to him and a strong desire to change. Depending on the length of time and quantities a person has been using, these craving states can be quite uncomfortable and compelling. The dopamine system can and does recover, starting as soon as we stop flooding it. But it takes time, and in the time between shutting off the artificial supply of dopamine and the brain’s rebuilding its natural resources, people tend to feel worse (before they feel better). On a deep, instinctual level, their brains are telling them that by stopping using, something is missing; something is wrong. This is a huge factor in relapse, despite good intentions and effort to change. Knowing this can help you and your loved one make it across this gap in brain reward systems.

I believe that social media, and the internet as a whole, have negatively impacted our ability to both think long-term and to focus deeply on the task in front of us. It is no surprise, therefore, that Apple CEO, Steve Jobs, prohibited his children from using phones or tablets—even though his business was to sell millions of them to his customers! The billionaire investor and former senior executive at Facebook, Chamath Palihapitiya, argues that we must rewire our brain to focus on the long term, which starts by removing social media apps from our phones. In his words, such apps, “wire your brain for super-fast feedback.” By receiving constant feedback, whether through likes, comments, or immediate replies to our messages, we condition ourselves to expect fast results with everything we do. And this feeling is certainly reinforced through ads for schemes to help us “get rich quick”, and through cognitive biases (i.e., we only hear about the richest and most successful YouTubers, not about the ones who fail). As we demand more and more stimulation, our focus is increasingly geared toward the short term and our vision of reality becomes distorted. This leads us to adopt inaccurate mental models such as: Success should come quickly and easily, or I don’t need to work hard to lose weight or make money. Ultimately, this erroneous concept distorts our vision of reality and our perception of time. We can feel jealous of people who seem to have achieved overnight success. We can even resent popular YouTubers. Even worse, we feel inadequate. It can lead us to think we are just not good enough, smart enough, or disciplined enough. Therefore, we feel the need to compensate by hustling harder. We have to hurry before we miss the opportunity. We have to find the secret that will help us become successful. And, in this frenetic race, we forget one of the most important values of all: patience. No, watching motivational videos all day long won’t help you reach your goals. But, performing daily consistent actions, sustained over a long period of time will. Staying calm and focusing on the one task in front of you every day will. The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.

All right, then. While it might be beyond her power to stop desiring him entirely, she didn’t have to let him control the attraction. In her years of dreaming of him--the admittedly chaste dreams of a virgin--she had been in control, making him burn and yearn, making him regret that he’d ever put her aside. Perhaps it was time to fulfill those dreams. She opened her eyes to find him watching her with a heavy-lidded gaze that promised all manner of sensual pleasures if she would just give herself over to him. She would make him keep that promise…but without giving up herself. Edwin would undoubtedly disapprove of this dalliance, but just now she didn’t care. Dom was about to learn that she wouldn’t be ruled by him or any other man. Looping her arms about his neck, she rose up on tiptoe to kiss his mouth. This time she was the one to instigate the duel of tongues and lips that sent her senses reeling. This time she was the one in control. Until Dom pulled down her bodice and corset and shift to bare her breasts. Oh, sweet Lord in heaven. He was more wicked--and more wonderful at this--than even she could have imagined. But she could be wicked, too. Remembering what Nancy had told her about men, she reached down between them to cup the hard length of him through his trousers. He jerked back. “What are you doing?” How wonderful to be the one to shock him! Though she noticed he didn’t step away or pull her hand off him. And his flesh seemed to grow beneath her very fingers. “Don’t you like it?” she said in what she hoped was a sultry-sounding voice. “Good God, yes.” He practically groaned the words. “But where the blazes did you learn to do it?” “Nancy said men like to be touched…down there.” “Wonderful. Now the sinner is instructing the saint,” he muttered before he took her mouth again, giving her no chance to protest that she wasn’t as saintly as he assumed. But clearly he’d guessed because he leaned into her hand, letting her fully explore the male appendage that Nancy had only described in furtive whispers. To Jane’s delight, the more she rubbed him through his trousers, the more his kiss changed, grew bolder, hotter, fiercer. How delicious! They had certainly never done anything like this in their youth. Perhaps if they had, he wouldn’t have been so content to toss her aside. It was definitely making her ignite. Or perhaps it was his hands roaming her body doing that. Whichever the case, an unfamiliar ache began between her legs that made her want to squirm. So she focused on caressing him with renewed vigor, hoping to regain control over this…insanity. He grabbed her hand to still it. She tore her mouth from his. “What? Am I doing it wrong?” “If you do it any more right, I will embarrass myself.” He fixed her with a dark stare. “Or perhaps that’s what you want. Another way to torture me.” “I don’t know what you mean. Am I doing it right or am I torturing you? Which is it?” He searched her face, then, apparently satisfied with what he saw there, smiled faintly. “Both.” Taking her by surprise, he dripped onto the pianoforte bench and tugged her across his lap. “Here, I’ll show you.” As he drew her skirts up to her knees, she froze. “I don’t know if this is…such a good idea, Dom.” “Oh, trust me, it’s a fine idea.” He smoothed his hands up her stockings and past her garters until he came to her drawers. “Before you go running off to seal your ‘arrangement’ with Blakeborough, you should at least have a taste of passion. Just so you’ll know how important it really is.” Pressing his mouth to her ear, he added, “Men aren’t the only ones who like to be touched there, sweeting.

Meditation is not an isolated act, it is not something you do and then forget about until the next time you practice. Meditation is a skill, a technique you use to help you regain your focus and concentration any time during your day. Being present and aware of your posture, your thoughts, and your breath on a regular basis during your day are as vital as knowing your shoe size.

Breathe in through your nose for four counts, “One, two, three, and four.” Try holding the breath in for four counts, “One, two, three, and four.” Exhale through your mouth for four counts, “One, two, three, and four.” You should feel your body begin to relax. Repeat this cycle. In through the nose, “One, two, three, four.” Hold, “One, two, three, four.” Release, “one, two, three, four.” With each cycle of breathing, you will feel your body release built-up stress, and your mind will starts to clear. Repeat this until the time is up or you are ready to return to your day. You can repeat it throughout the day as needed. I always recommend this type of breathing before a stressful event, such as a public presentation, since it helps you release anxiety and regain focus. 

To regain your lost years, you must make sure that any activity targeted at attaining your goal must be done with the qualities of intensity, speed and focus

Something amazing happens when we learn a new skill. Our brain starts to form new neural pathways so that something you first had to consciously focus on can become automated. That’s pretty powerful stuff. Now let’s use this principle on your anxiety. If you’ve suffered from any anxiety-related issue for some time, that anxious or at least negative way of thinking has now become an automatism. That’s why you probably seem to get way more negative thoughts than positive ones. For the moment, it’s still just a habit of your brain, one that we can change.

The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.

To summarize, to succeed with deep work you must rewire your brain to be comfortable resisting distracting stimuli. This doesn’t mean that you have to eliminate distracting behaviors; it’s sufficient that you instead eliminate the ability of such behaviors to hijack your attention. The simple strategy proposed here of scheduling Internet blocks goes a long way toward helping you regain this attention autonomy.

is vitally important to avoid repeated imagination of a crash, or of a panic attack. Be vigilant. As soon as you notice imagination of disaster, immediately use the 5-4-3-2-1 Exercise. Use it to regain your ability to focus your mind as you choose.

The Sunborn Champion landed on the bloodied battlefield, wings curved above his head in a great arch like the carved ceiling in the grand hall of home. When he lifted his face, it was cold as gold beneath the mountain. “Hi, loser,” said Mr. Schafer. The Sunborn Champion was focused on Captain Arch. “Try to hit him again,” he suggested. “Give me a reason to kill you.” “Don’t kill him,” commanded Mr. Schafer. “He’s only committed petty crimes. I have a list back in the Westering fortress. He and most of his men need to be fined, but it’s the men of Deepfort who forced prisoners into indentured servitude—” “Elliot, I am going to kill you,” said the Sunborn Champion. He wheeled on Mr. Schafer, all wings and bared sword and fury like the sun. Mr. Schafer rolled his eyes. “That’s not fair. I haven’t committed any crimes. Not since the treason. I’m glad you’re here to see justice done, as I outlined in my letter to Commander Woodsinger—” “I did notice you’d suddenly regained your ability to write letters!” snapped the Sunborn Champion.

study done at the University of London found that constant emailing and text-messaging reduces mental capability by an average of ten points on an IQ test.

What has put that look on your face, Sophie?” “What look?” She laid the child in the cradle where Vim had set it near the hearth. “Like you just lost your best friend.” “I was thinking of fostering Kit.” And just like that, she was blinking back tears. She tugged the blankets up around the baby, who immediately set about kicking them away. “Naughty baby,” she whispered. “You’ll catch a chill.” “Sophie?” A large male hand landed on her shoulder. “Sophie, look at me.” She shook her head and tried again to secure Kit’s blankets. “My dear, you are crying.” Another hand settled on the opposite shoulder, and now the kindness was palpable in his voice. Vim turned her gently into his embrace and wrapped both arms around her. It wasn’t a careful, tentative hug. It was a secure embrace. He wasn’t offering her a fleeting little squeeze to buck her up, he was holding her, his chin propped on her crown, the entire solid length of his body available to her for warmth and support. Which had the disastrous effect of turning a trickle of tears into a deluge. “I can’t keep him.” She managed four words around the lump in her throat. “To think of him being passed again into the keeping of strangers… I can’t…” “Hush.” He held a hanky up to her nose, one laden with the bergamot scent she already associated with him. For long minutes, Sophie struggled to regain her equilibrium while Vim stroked his hand slowly over her back. “Babies do this,” Vim said quietly. “They wear you out physically and pluck at your heartstrings and coo and babble and wend their way into your heart, and there’s nothing you can do stop it. Nobody is asking you to give the child up now.” “They won’t have to ask. In my position, I can’t be keeping somebody else’s castoff—” She stopped, hating the hysterical note that had crept into her voice and hating that she might have just prompted the man to whom she was clinging to ask her what exactly her position was. “Kit is not a castoff. He’s yours, and you’re keeping him. Maybe you will foster him elsewhere for a time, but he’ll always be yours too.” She didn’t quite follow the words rumbling out of him. She focused instead on the feel of his arms around her, offering support and security while she parted company temporarily with her dignity. “You are tired, and that baby has knocked you off your pins, Sophie Windham. You’re borrowing trouble if you try to sort out anything more complicated right now than what you’ll serve him for dinner.” She’d grown up with five brothers, and she’d watched her papa in action any number of times. She knew exactly what Vim was up to, but she took the bait anyway. “He loved the apples.” This time when Vim offered her his handkerchief, she took it, stepping back even as a final sigh shuddered through her. “He

Regaining God’s perspective — refocusing our spiritual eyesight — is one of the greatest blessings of the believer. It changes everything. If we don’t consciously take a step back and adjust our vision, we’ll live under a perpetual cloud of illusion. This is a conscious, meditative turning, a determined effort to set our sights on what really matters. Will you pause for just a moment and consider where your eyesight may be growing dim? Are you blinded to God’s daily blessings because you’re too focused on financial concerns, health issues, or frustrated relationships? Have you stopped seeing people as important and instead stare persistently at possessions, power, and pleasure? Are your eyes so preoccupied by your comfort that they have grown too tired to look at your life and your circumstances from God’s perspective?

During these brief, off-leash play periods, observe whether your puppy hides or exhibits any aggression. If she needs to get away from the other dog, don’t pick her up or you will teach her to want to jump up when she feels uncomfortable or feels a desire to be rescued, which could make her more fearful. Instead, let her move between your legs if she feels more comfortable there, and then have the other owner redirect his dog’s attention (ideally, by luring and then having the dog sit to regain focus). I

THE IMPACT OF DOING TOO MUCH A study done at the University of London found that constant emailing and text-messaging reduces mental capability by an average of ten points on an IQ test. It was five points for women, and fifteen points for men. This effect is similar to missing a night’s sleep. For men, it’s around three times more than the effect of smoking cannabis. While this fact might make an interesting dinner party topic, it’s really not that amusing that one of the most common “productivity tools” can make one as dumb as a stoner. (Apologies to technology manufacturers: there are good ways to use this technology, specifically being able to “switch off” for hours at a time.) “Always on” may not be the most productive way to work. One of the reasons for this will become clearer in the chapter on staying cool under pressure; however, in summary, the brain is being forced to be on “alert” far too much. This increases what is known as your allostatic load, which is a reading of stress hormones and other factors relating to a sense of threat.

Know Brainers Brainpower of none: When you hit a mental wall, quiet your mind to regain brain energy and find fresh solutions. Learn to use silence to solve perplexing problems and think deeply. Brainpower of one: Work on one thing at a time. Sequential-task instead of multitask. Secondly, strategically block a large percentage of incoming information and consciously know what to select. Brainpower of two: Every day identify and dedicate the majority of time to your two most important “elephant” tasks.

Looping her arms about his neck, she rose up on tiptoe to kiss his mouth. This time she was the one to instigate the duel of tongues and lips that sent her senses reeling. This time she was the one in control. Until Dom pulled down her bodice and corset and shift to bare her breasts. Oh, sweet Lord in heaven. He was more wicked--and more wonderful at this--than even she could have imagined. But she could be wicked, too. Remembering what Nancy had told her about men, she reached down between them to cup the hard length of him through his trousers. He jerked back. “What are you doing?” How wonderful to be the one to shock him! Though she noticed he didn’t step away or pull her hand off him. And his flesh seemed to grow beneath her very fingers. “Don’t you like it?” she said in what she hoped was a sultry-sounding voice. “Good God, yes.” He practically groaned the words. “But where the blazes did you learn to do it?” “Nancy said men like to be touched…down there.” “Wonderful. Now the sinner is instructing the saint,” he muttered before he took her mouth again, giving her no chance to protest that she wasn’t as saintly as he assumed. But clearly he’d guessed because he leaned into her hand, letting her fully explore the male appendage that Nancy had only described in furtive whispers. To Jane’s delight, the more she rubbed him through his trousers, the more his kiss changed, grew bolder, hotter, fiercer. How delicious! They had certainly never done anything like this in their youth. Perhaps if they had, he wouldn’t have been so content to toss her aside. It was definitely making her ignite. Or perhaps it was his hands roaming her body doing that. Whichever the case, an unfamiliar ache began between her legs that made her want to squirm. So she focused on caressing him with renewed vigor, hoping to regain control over this…insanity. He grabbed her hand to still it. She tore her mouth from his. “What? Am I doing it wrong?” “If you do it any more right, I will embarrass myself.” He fixed her with a dark stare. “Or perhaps that’s what you want. Another way to torture me.” “I don’t know what you mean. Am I doing it right or am I torturing you? Which is it?” He searched her face, then, apparently satisfied with what he saw there, smiled faintly. “Both.” Taking her by surprise, he dripped onto the pianoforte bench and tugged her across his lap. “Here, I’ll show you.” As he drew her skirts up to her knees, she froze. “I don’t know if this is…such a good idea, Dom.” “Oh, trust me, it’s a fine idea.” He smoothed his hands up her stockings and past her garters until he came to her drawers. “Before you go running off to seal your ‘arrangement’ with Blakeborough, you should at least have a taste of passion. Just so you’ll know how important it really is.” Pressing his mouth to her ear, he added, “Men aren’t the only ones who like to be touched there, sweeting.” That remark really made her want to squirm, but before she could ask about it, he kissed her mouth again and she gave herself up to the kiss. And then he was stroking her between her legs, right where she ached. Her legs fell open, she wasn’t even sure how. Then his clever fingers were inside her drawers and finding the delicate flesh beneath her curls and doing outrageous things to it that made her shimmy and wriggle on his lap. “Feels good, doesn’t it?” he rasped against her lips. “Yes. Is it…too very wicked?” He gave a strained laugh. “Not too very wicked.” He delved inside her with one finger. “Dom!” she squeaked, but he continued the caress, and her heart felt as if it might leap from her chest, it raced so hard. “Dom…That’s…oh…” “God, sweeting,” he said as he slid his finger in and out, driving her insane, “don’t ever tell me again that passion means nothing to you. You’re so warm and wet. Perfect. So beautifully perfect.

To give you an example of a referral process template in a more general sense, let’s look at a fictional financial advisor using the S.O.N.A.R. process a concept adapted from the book How to Get Your Competition Fired by Randy Schwantz. The process follows five steps as you speak with an existing client and keys off the Contrast Principle, with a focus on positioning that encourages the client to suggest they refer you to a friend, rather than you asking for a referral.

Switching from task to task is a large mental burden because you are essentially stopping and starting from zero numerous times throughout the day. It takes a lot of energy to switch from task to task, and there are usually a few wasted minutes just regaining your bearings and figuring out the status of the task you were working on. Of course, these kinds of interruptions only lead to achieving just a portion of what you can and want to.

to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.

Your dog will determine the distance of these first runaways. Young pups may only be able to trail short distances where older dogs may cover 50 yards quickly. Just remember to keep it short enough for the dog not to lose interest, but long enough to see the dog’s head drop to the ground which tells you he is using its nose. Periodically try to place at least one turn in the Intensity trail so the dog doesn’t always think the find is going to be straight ahead. You will be able to tell the dog is becoming distracted or bored when you see him pausing or stopping to check or smell other things. If this occurs, quickly have the trail layer make a noise or motion to regain the focus. When the dog regains his focus, quickly give a verbal cue showing your approval. It is best to alert the trail layer to this possibility so they are prepared to react. Opal running a hound in Italy

To do that, you need to shift your mindset from one that focuses on the practice of law to one that focuses on how the business must work.

Unfortunately, our world doesn’t foster a healthy environment for our brain. Before Jim Kwik provides a road map to become limitless, he indicts the four growing villains that are challenging our capacity to think, focus, learn, grow, and be fully human. The first is digital deluge—the unending flood of information in a world of finite time and unfair expectations that leads to overwhelm, anxiety, and sleeplessness. Drowning in data and rapid change, we long for strategies and tools to regain some semblance of productivity, performance, and peace of mind. The second villain is digital distraction. The fleeting ping of digital dopamine pleasure replaces our ability to sustain the attention necessary for deep relationship, deep learning, or deep work.

Switching over Entire Networks Part of why cherry picking can be dangerous for the incumbent is that the upstart networks can reach over and directly acquire an entire set of users who have been conveniently aggregated on your network. It’s just software, after all, and users can spread competitors within an incumbent’s network by using all the convenient communication and social tools. Airbnb is again an example of this. The company not only unbundled Craigslist and turned the shared rooms idea into an entire product, but they actually used Craiglist users to advertise Airbnb to other users. How? Early on, Airbnb added functionality so that when a host was done setting up their listing, they could publish it to Craigslist, with photos, details, and an “Interested? Got a question? Contact me here” link that drove Craigslist users back to Airbnb. These features were accomplished not by using APIs provided by Craigslist, but by reverse-engineering the platform and creating a bot to do it automatically—clever! I first wrote about this in 2012 on my blog, in a post titled “Growth Hacker is the new VP Marketing” with this example in mind. By the time Craigslist decided it didn’t like this functionality and disabled it, months had passed and Airbnb had formed its atomic network. The same thing happened in the early days of social networks, when Facebook, LinkedIn, Skype, and others grew on the back of email contacts importing from Hotmail, Yahoo Mail, and other mail clients. They used libraries like Octazen—later acquired by Facebook—to scrape contacts, helping the social networks grow and connect their users. At the time, these new social networks didn’t look like direct threats to email. They were operating within niche parts of messaging overall, focused on college and professional networks. It took several years for the email providers to shut down access after recognizing their importance. When an incumbent has its network cherry-picked, it’s extra painful along two dimensions: First, any network that is lost is unlikely to be regained, as anti-network effects kick back in. And second, the decline in market share hits doubly hard, which has implications for being able to raise money.

Conquer the cacophony of distractions, and you shall unveil the masterpiece hidden within your focus.” -Albert Einstein

Staying calm and focusing on the one task in front of you every day will. The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.

No, watching motivational videos all day long won’t help you reach your goals. But, performing daily consistent actions, sustained over a long period of time will. Staying calm and focusing on the one task in front of you every day will. The point is, to achieve long-term goals in your personal or professional life, you must regain control of your attention and rewire your brain to focus on the long term. To do so, you should start by staying away from highly stimulating activities.

Where is the information that you stole from us?” Commander Paine asked again. “Fuck you,” Justin spat. “Insolent shit.” Justin felt bile rise in his throat when Commander Paine slammed a knee into his stomach. His head snapped back, teeth clacking together, when, after doubling over, he received a swift uppercut to the underside of his jaw. Everything grew blurry. He tried to focus, but he couldn’t seem to regain his sensibilities. “I’ll ask one more time, where is the information that you stole from us?” Justin struggled to reply. “I… I gave it to… your mom… after fucking her.” The last thing Justin saw was a boot traveling for his face.

Selling products makes it easier to: attract prospects – you offer tangible solutions, not a list of skills and capabilities convert them to clients – the solution you offer stands out from your competitors for all the right reasons – you’re the credible expert offering a solution to your client’s problem at a transparent price deliver an outstanding service – your system for delivery will enhance your customer experience. Your focus is on delivering an outcome in the most effective way.

It appears that the perception of choice may be more important than diet and other factors for health. Choosing in some way to experience stress is less stressful than experiencing stress without a sense of choice or control.

Trying to change other people's thinking appears to be one of the hardest tasks in the world. While the easy answer may seem to be to give people feedback, real change happens when people see things they have not seen before. The best way to help someone see something new is to help quiet her mind so that she can have a moment of insight. As you have insights, you change your brain, and by changing your brain you change your whole world.

Another tool she advocates is focused attention, a super-simple process of placing all your attention on your breathing. When your mind wanders from your breathing (as it invariably will), just notice this and bring it back. This technique promises to demystify meditation for anyone who thinks you need to be a Zen master to get anything out of it. Few of us are capable of locking our focus on one thing for an extended period, so it’s good to know refocusing is equally valuable. When you regain your attention on your breathing, Garten says, “you’re exerting an important skill—you’re learning to observe your thinking. You’re not caught up in your thoughts, but you’re in a process of observing that you’re thinking. You begin to recognize that you can have control over your thoughts and that you can choose what you are thinking.

When you get the nerve to talk to the attractive person across the room, your brain was being bold three-tenths of a second before you.

It is easy simply to go through the motions or find little shortcuts here and there. Think of sin as a serious medical condition and confession as one of the recommended treatments for it. How would this change the way you approach confession? You would find a doctor you can trust, first and foremost—in this case, a spiritual father. And just as you would for a medical consultation, you would prepare yourself ahead of time, compiling a record of symptoms and questions. Basically, you’d go into such an appointment as if your life depended on it. We should approach confession with a similar degree of focus and concern—it is only in exposing our illness to Christ, the physician and healer of our souls, in the presence of others that we can be made whole.

When we are in high-stress situations, large doses of cortisol and adrenaline are released, which activates the ‘fight, flight or freeze’ response. The average person is unable to control this process, but the Navy SEALs are capable of doing so because they have been trained to, and depending on the situation, their responses to stressful situations could mean the difference between life and death. They use several techniques to do this, including box breathing. When a SEAL starts feeling stressed or overwhelmed, they focus on their breath to regain control. They take a series of breaths for four seconds at a time—they breathe in, hold their breath, and then breathe out. This process is repeated until the heart rate returns to normal

Status, Certainty, Autonomy, Relatedness, and Fairness.

Faith is one of the most important elements of human life. It is with faith that you operate your imagination, then gaining upper control over the physical universe around you. It is with faith that you make plans for the future, endure the pains of seeing them fail, and then regain hope again, by replanning, readjusting towards your goals, in order to finally succeed. It is because of your faith that your life gains a higher meaning, enabling you to endure the most profound of chaos, at a mental, physical, and spiritual level. It is due to faith, that we love. And it is because of faith that we keep our relationships. No relationship was ever made possible without faith. That was not, at the very least, a relationship that could be labeled as a loving one. Because we only associate with those who can become recipients of our faith. That faith then assumes different ramifications, in the form of trust, commitment, realistic expectations, and understanding. Whenever these fundamental branches get broken, faith is lost, and so is the relationship or its meaning. Nothing ever ends before ending faith first. Suicide, depression, despair, and anxiety, among many other forms of mental illnesses and emotional challenges in general, cannot emerge without breaking faith first. And that faith is broken first in our social interactions before being broken within us. We do that by violating our own ethical code. Ultimately, faith connects us as a collective and connects the essence of our soul to the meaning of life. Without faith, nothing makes any sense. But the deepest challenge of faith, is always a karmic one, for the heavier your karma, the more faith you will need to overcome it. The worse the actions of the past — the more against your spiritual integrity and the spiritual integrity of others they are — the thicker will be the layers of your karma. And those layers will manifest too in the physical world, leading into the greatest trap of all, which is the idea that your surroundings and those who compose them make you. They do not. And every glimpse of light in the horizon, in the form of an illusion, shows you that. Because that is what pleasant illusions are for, to give you hope. Because it is thanks to hoping that you rediscover your faith and it is with this renewed faith that you rediscover love. Happiness then could be considered a process, but no process is joyful until you look back at the memories that led you towards success, and no success is meaningful except the one that can be shared. Recognition and admiration are then not a goal in itself, but part of such illusion in which we find ourselves, for it either sink us deeper into thicker layers of karma or propels us outwards, and towards love. The difference is as clear as in seeing with whom we associate ourselves with, for we may be too immersed in a karmic fog to realize that the ones who help us the most are not our enemies, and our enemies may be the ones we consider friends. Upon contemplating these different stages of karmic manifestation, one then understands the need to repent, and becomes humble, and focused on his spiritual freedom before even considering a spiritual growth. When this is consciously seen and accepted, he will feel blessed for the glimpses of light, no matter how delusional, and the ones who despite the inner conflicts caused can lead then to the spiritual freedom they seek. As a man in the dark, those who are blinded by their karma, won’t be able to discern their angels from their demons, but faith in oneself is a good start in that direction.

Many great leaders understand intuitively that they need to work hard to create a sense of safety in others. In this way, great leaders are often humble leaders, thereby reducing the status threat. Great leaders provide clear expectations and talk a lot about the future, helping to increase certainty. Great leaders let others take charge and make decisions, increasing autonomy. Great leaders often have a strong presence, which comes from working hard to be authentic and real with other people, to create a sense of relatedness. And great leaders keep their promises, taking care to be perceived as fair.

In the workplace, you could increase people’s status by publicly recognizing them. The positive reward from positive public recognition can resonate with people for years. In the workplace, increasing a sense of certainty comes from having a better understanding of the big picture. You could reward someone by giving him or her access to more information. Some innovative firms allow all employees access access to full financial data, weekly. People feel much more certain about their world when they have information, which puts their mind more at ease and therefore makes them better able to solve difficult problems. In the workplace, you could increase autonomy by letting people work more flexibly, or work from home, or reducing the amount of reporting required. In the workplace, an example of increasing relatedness would be giving people opportunities to network with their peers more, by allowing them to attend more conferences or networking groups. In the workplace, in order to increase fairness some organizations allow employees to have “community days,” where they give their time to a charity of their choice.

Sit down and allow me to have a look at that cut.” Helping her to sit, he grabbed his stool and scooted it in front of her before reaching for his ample supply of ready-made bandages. “So,” he said, allowing a smirk to grow across his face. “You claim you weren’t snooping, and yet you were deliberately looking through articles on my desk. Very suspect, I must say.”  She refused to meet his gaze and he strangled the chuckle that wished for escape. He had to tease her a bit more. “I’m surprised at you, Kitty. I thought you were above such things.”  Kitty tried to tug her hand away and her tone tightened. “I really wasn’t, Nathaniel, I—” “Quiet now and stay still.” Keeping a stern look in his eyes he allowed a small quirk at the corner of his mouth. She pulled her bottom lip between her teeth and looked away, and suddenly the desire to scoot his stool closer swelled beyond the bounds of its levy. With a quick shake of his head, he ignored it. Nearly. Nathaniel pulled her injured hand closer. Lost in the feel of her skin against his, every sense of teasing faded. He took a long inhale of the scent of cinnamon that always seemed to follow her and regained focus on her injury. Fairly deep, and though the blood oozed steadily, ‘twas nothing serious. With a flick of his wrist he opened the bandage with one hand, applied pressure, and started wrapping. Wriggling, Kitty sat straighter. “I’m... I’m so sorry, Nathaniel. I feel simply terrible about the lamp, and soiling your books and papers with all that oil. I do hope you can forgive me.” Her silken voice draped around him like a fond embrace. Must she be so charming?  “Forgive you?” He pulled back, fighting the yearnings with a strong measure of humor. “I’m not sure I can.”  He almost regretted taking his jesting so far when her chin popped up and her dainty brows pinched low. “Nathaniel, I...” She started to protest, then humphed back in her seat with the most delightful twist on her lips. Nathaniel erupted in laughter while Kitty’s pert mouth curved sideways into a smile that stroked his masculine pride. He sighed, calming his jubilant nature. “Think nothing of it, Kitty. There is very little damage done.” He

I can’t explain what I don’t understand. It’s never happened with any other Skill-healing I’ve witnessed. Only between you and me. Whatever injury I take from you appears on me.” He stood, his arms crossed on his chest. He wore his own face, and Amber’s painted lips and rouged cheeks looked peculiar now. His eyes seemed to bore into me. “No. Explain why you hid this from me! Why you couldn’t trust me with the simple truth. What did you imagine? That I would demand you blind yourself that I might see?” “I…no!” I braces my elbows on the table and rested my head in my hands. I could not recall when I had felt more drained. A steady pulse of pounding pain in my temples kept pace with my heartbeat. I felt a desperate need to recover my strength, but even sitting still was demanding more than I had to give. I wanted to topple over onto the floor and surrender to sleep. I tried to order my thoughts. “You were so desperate to regain your sight. I didn’t want to take that hope from you. My plan was that once you were strong enough the coterie could try to heal you, if you would let them. My fear was that if I told you I couldn’t heal you without losing my sight, you’d lose all hope.” The last piece of the truth was angular and sharp-edged in my mouth. “And I feared you would think me selfish that I did not heal you.” I let my head lower onto my folded arms. The Fool said something. “I didn’t hear that.” “You weren’t meant to,” he replied in a low voice. Then he admitted, “I called you a clodpoll.” “Oh.” I could barely keep my eyes open. He asked a cautious question. “After you’d taken on my hurts, did they heal?” “Yes. Mostly. But very slowly.” My back still bore the pinkish dimples in echo of the ulcers that had been on his back. “Or so it seemed to me. You know hun body has been since that runaway healing the coterie did on me years ago. I scarcely age and injuries heal overnight, leaving me exhausted. But they healed, Fool. Once I knew what was happening, I was more careful. When I worked on the bones around your eyes, I kept strict control.” I halted. It was a terrifying offer to make. But in our sort of friendship, it had to be made. “I could try to heal your eyes. Give you sight, lose mine, and see if my body could restore mine. It would take time. And I’m not sure this is the best place for us to make such an attempt. Perhaps in Bingtown, after we’ve sent the others home, we could take rooms somewhere and make the attempt.” “No. Don’t be stupid.” His tone forbade any response. In his long silence, sleep crept up on me, seeping into every part of my body. It was an engulfing demand the body makes, one that knows no refusal. “Fitz. Fitz? Look at me. What do you see?” I prised my eyelids open and looked at him. I thought I knew what he needed to hear. “I see my friend. My oldest, dearest friend. No matter what guise you wear.” “And you see me clearly?” Something in his voice made me lift up my head. I blinked blearily and stared at him. After a time, he swam into focus. “Yes.” He let out his pent up breath. “Good. Because when I touched you, I felt something happen, something more than I expected. I reached for you, to call you back, for I feared you were vanishing into the Skill-current. But when I touched you, it wasn’t as if I touched someone else. It was like folding my hands together. As if your blood suddenly ran through my veins. Fitz, I can see the shape of you, there in your chair. I fear I may have taken something from you.” “Oh. Good. I’m glad.” I closed my eyes, too weary for surprise. Too exhausted for fear. I thought of that day, long ago, when I had drawn him back from death and pushed him into his own body again. In that moment, as I had left the body I had repaired for him, as we had passed each other before resuming our own flesh again, I’d felt the same. A sense of oneness. Of completion. I recalled it but was too weary to put it into words. I put my head down on the table and slept.

I can’t explain what I don’t understand. It’s never happened with any other Skill-healing I’ve witnessed. Only between you and me. Whatever injury I take from you appears on me.” He stood, his arms crossed on his chest. He wore his own face, and Amber’s painted lips and rouged cheeks looked peculiar now. His eyes seemed to bore into me. “No. Explain why you hid this from me! Why you couldn’t trust me with the simple truth. What did you imagine? That I would demand you blind yourself that I might see?” “I…no!” I braces my elbows on the table and rested my head in my hands. I could not recall when I had felt more drained. A steady pulse of pounding pain in my temples kept pace with my heartbeat. I felt a desperate need to recover my strength, but even sitting still was demanding more than I had to give. I wanted to topple over onto the floor and surrender to sleep. I tried to order my thoughts. “You were so desperate to regain your sight. I didn’t want to take that hope from you. My plan was that once you were strong enough the coterie could try to heal you, if you would let them. My fear was that if I told you I couldn’t heal you without losing my sight, you’d lose all hope.” The last piece of the truth was angular and sharp-edged in my mouth. “And I feared you would think me selfish that I did not heal you.” I let my head lower onto my folded arms. The Fool said something. “I didn’t hear that.” “You weren’t meant to,” he replied in a low voice. Then he admitted, “I called you a clodpoll.” “Oh.” I could barely keep my eyes open. He asked a cautious question. “After you’d taken on my hurts, did they heal?” “Yes. Mostly. But very slowly.” My back still bore the pinkish dimples in echo of the ulcers that had been on his back. “Or so it seemed to me. You know how my body has been since that runaway healing the coterie did on me years ago. I scarcely age and injuries heal overnight, leaving me exhausted. But they healed, Fool. Once I knew what was happening, I was more careful. When I worked on the bones around your eyes, I kept strict control.” I halted. It was a terrifying offer to make. But in our sort of friendship, it had to be made. “I could try to heal your eyes. Give you sight, lose mine, and see if my body could restore mine. It would take time. And I’m not sure this is the best place for us to make such an attempt. Perhaps in Bingtown, after we’ve sent the others home, we could take rooms somewhere and make the attempt.” “No. Don’t be stupid.” His tone forbade any response. In his long silence, sleep crept up on me, seeping into every part of my body. It was an engulfing demand the body makes, one that knows no refusal. “Fitz. Fitz? Look at me. What do you see?” I prised my eyelids open and looked at him. I thought I knew what he needed to hear. “I see my friend. My oldest, dearest friend. No matter what guise you wear.” “And you see me clearly?” Something in his voice made me lift up my head. I blinked blearily and stared at him. After a time, he swam into focus. “Yes.” He let out his pent up breath. “Good. Because when I touched you, I felt something happen, something more than I expected. I reached for you, to call you back, for I feared you were vanishing into the Skill-current. But when I touched you, it wasn’t as if I touched someone else. It was like folding my hands together. As if your blood suddenly ran through my veins. Fitz, I can see the shape of you, there in your chair. I fear I may have taken something from you.” “Oh. Good. I’m glad.” I closed my eyes, too weary for surprise. Too exhausted for fear. I thought of that day, long ago, when I had drawn him back from death and pushed him into his own body again. In that moment, as I had left the body I had repaired for him, as we had passed each other before resuming our own flesh again, I’d felt the same. A sense of oneness. Of completion. I recalled it but was too weary to put it into words. I put my head down on the table and slept.

You do not wear your gift,” he said. Auro did not look up, so focused on his task. His palm on Alexios’s calf scorched as he lifted his foot to remove one sandal, and then the other. “Yes, I do.” Alexios had to windmill his arms a bit to keep from toppling over as he stepped out of his shoes to stand barefoot on the floor. “You—hang on,” he said. When Auro regained his feet, Alexios placed his palms on either side of his delicate neck, feeling for the chain. “It is not around my neck,” Auro said absently. Alexios had the distinct impression of his mind wiping utterly blank, as if it were a new universe being born. “What.” Auro toed off his own sandals, and Alexios could wait no longer to seize the bottom hem of Auro’s tunic and yank it up over his head. When Auro stood naked in the room, Alexios could only gape. The tiny, dainty links of rose gold wrapped about Auro’s hips, nestled against the soft flesh of his waist, the flowers and pearls joining together where one end of the chain dangled down into the pink hair around Auro’s cock.

It’s not just about changing what you eat; it’s about understanding how these changes can profoundly impact your overall health and well-being.

Welcome to RUDER CYBER TECH SLEUTHS. We are a dedicated team of highly skilled professionals specializing in cybersecurity, available 24 hours a day, seven days a week, to meet your needs. Our comprehensive range of services is designed to effectively address various digital challenges, ensuring an efficient experience for our clients. Clients may engage our services for a variety of purposes, including but not limited to: - **Cryptocurrency Scam Recovery**: Our specialists focus on implementing advanced methodologies to track and recover lost cryptocurrency assets. - **Social Media Account Recovery**: We provide assistance in regaining access to compromised social media accounts, ensuring the protection of your digital identity. - **Email and Phone Account Access**: Our team is equipped to help individuals regain control of their email and phone accounts through secure and reliable means. - **Credit Score Enhancement**: We offer guidance on legitimate strategies to improve credit scores, facilitating better financial opportunities. - **Academic Performance Improvement**: Our professionals support students in pursuing ethical avenues for enhancing their academic records. - **Relationship Activity Monitoring**: For clients with concerns regarding transparency in personal relationships, we provide discreet monitoring solutions to ensure peace of mind. We invite you to contact us for further information, and our team will be pleased to assist you in navigating and resolving your digital concerns. With a combined experience exceeding 25 years in high-profile digital security firms, we bring a high level of expertise to each engagement. Your satisfaction and security remain our utmost priorities. info@rudercybertechsleuths.com support@rudercybertechsleuths.com whatsapp: +12132801476 Telegram : @rudercybersleuths

Welcome to RUDER CYBER TECH SLEUTHS. We are a dedicated team of highly skilled professionals specializing in cybersecurity, available 24 hours a day, seven days a week, to meet your needs. Our comprehensive range of services is designed to effectively address various digital challenges, ensuring an efficient experience for our clients. Clients may engage our services for a variety of purposes, including but not limited to: - **Cryptocurrency Scam Recovery**: Our specialists focus on implementing advanced methodologies to track and recover lost cryptocurrency assets. - **Social Media Account Recovery**: We provide assistance in regaining access to compromised social media accounts, ensuring the protection of your digital identity. - **Email and Phone Account Access**: Our team is equipped to help individuals regain control of their email and phone accounts through secure and reliable means. - **Credit Score Enhancement**: We offer guidance on legitimate strategies to improve credit scores, facilitating better financial opportunities. - **Academic Performance Improvement**: Our professionals support students in pursuing ethical avenues for enhancing their academic records. - **Relationship Activity Monitoring**: For clients with concerns regarding transparency in personal relationships, we provide discreet monitoring solutions to ensure peace of mind. We invite you to contact us for further information, and our team will be pleased to assist you in navigating and resolving your digital concerns. With a combined experience exceeding 25 years in high-profile digital security firms, we bring a high level of expertise to each engagement. Your satisfaction and security remain our utmost priorities. info@rudercybertechsleuths.com support@rudercybertechsleuths.com whatsapp: +12132801476 Telegram : @rudercybersleuths

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