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Do It Now Syndrome

Polly Stevens



do it now

DO IT NOW SyndromeI posted the following words on facebook the other day.

I caught something overnight! Woke up this morning with a case of “Do It Now Syndrome”. Not sure where I caught it – or how – but it’s truly amazing! Didn’t realize just how many things I put off because they can wait – or how often I did that: until this morning that is! I’m loving this feeling – hope it lasts!

I can phrase what I’m talking about as any of these:

  • Procrastination Vs Do It Now!
  • Laziness Vs Do It Now!
  • I’ll get round to it Vs Do It Now!
  • I’ve got to write a plan first Vs Do It Now!

Planning for anything might be necessary as part of an everyday process, but the joy is in the actual doing; in taking the action and doing whatever it is that needs to be done!

It is just so darned easy to put things off!

And every time we do put something off we feel disappointed in ourselves; just a little bit each time; and those little bits add up over time. They add up quite rapidly actually; without us noticing it at a conscious level. But that adding up to lots of little incidences leads to massive guilt; even depression if allowed to linger longer.

It doesn’t matter if we’ve got what seems like the right intention to do something later that day; later that week; or later that month! They’re usually poor excuses for finding distractions to what we really should be doing; and from doing it now! Distractions are usually self-sabotage; or the fear of doing something; so we have to learn to challenge ourselves and Just Do It! and Do It Now!

Note for facebook this evening:

I’ve still got this Do It Now Syndrome! … and hoping that it’s incurable.

I am truly getting a buzz from doing things that I would normally have put off until a ‘better time’, and doing them as I see them; or as I walk past them. I am not kidding – within just 24 hours I have embraced this new behaviour – and am loving it! Yes – the joy is in the doing!

(c) Phil Evans – People Stuff TM – 2011

Phil Evans is a Motivator, Business Coach, Life Coach and Inspirational Writer specialising in Relationship Dynamics and Adoption Issues. You can visit his website at: and join his newsletter.


106 Alan Watts Quotes On Being In Harmony With the Universe

Wise Life Lesson



106 Alan Watts Quotes On Being In Harmony With the Universe

Born in England, Alan Watts moved to the United States in 1938 and did Zen training in New York. A famous British writer, he also became an Episcopal priest. These Alan Watts quotes will give us inspiration on how we can be in harmony with the universe…


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Read Alan Watts quotes here…


Alan Watts Quotes

“Trying to define yourself is like trying to bite your own teeth.”


“We seldom realize, for example that our most private thoughts and emotions are not actually our own. For we think in terms of languages and images which we did not invent, but which were given to us by our society.”


“Man suffers only because he takes seriously what the Gods made for fun.”

“Things are as they are. Looking out into the universe at night, we make no comparisons between right and wrong stars, nor between well and badly arranged constellations.”


“We do not “come into” this world; we come out of it, as leaves from a tree. As the ocean “waves,” the universe “peoples.” Every individual is an expression of the whole realm of nature, a unique action of the total universe.”


“Jesus Christ knew he was God. So wake up and find out eventually who you really are. In our culture, of course, they’ll say you’re crazy and you’re blasphemous, and they’ll either put you in jail or in a nut house (which is pretty much the same thing). However if you wake up in India and tell your friends and relations, ‘My goodness, I’ve just discovered that I’m God,’ they’ll laugh and say, ‘Oh, congratulations, at last you found out.”


“And people get all fouled up because they want the world to have meaning as if it were words… As if you had a meaning, as if you were a mere word, as if you were something that could be looked up in a dictionary. You are meaning.”


“How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself anything less than a god.”


“What I am really saying is that you don’t need to do anything, because if you see yourself in the correct way, you are all as much extraordinary phenomenon of nature as trees, clouds, the patterns in running water, the flickering of fire, the arrangement of the stars, and the form of a galaxy. You are all just like that, and there is nothing wrong with you at all.”


“Try to imagine what it will be like to go to sleep and never wake up… now try to imagine what it was like to wake up having never gone to sleep.”


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Get inspiration from Alan Watts quotes. Here’s an additional inspirational read from Emperor Palpatine quotes


“This is the real secret of life — to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.”


“Just as true humor is laughter at oneself, true humanity is knowledge of oneself.”

“I am what happens between the maternity ward and the Crematorium”


“The clash between science and religion has not shown that religion is false and science is true. It has shown that all systems of definition are relative to various purposes, and that none of them actually “grasp” reality.”


“If the universe is meaningless, so is the statement that it is so. If this world is a vicious trap, so is it’s accuser, and the pot is calling the kettle black.”


“You are that vast thing that you see far, far off with great telescopes.”


“People become concerned with being more humble than other people.”


“The source of all light is in the eye.”


“I owe my solitude to other people.”


“Normally, we do not so much look at things as overlook them.”


“When we dance, the journey itself is the point, as when we play music the playing itself is the point. And exactly the same thing is true in meditation. Meditation is the discovery that the point of life is always arrived at in the immediate moment.”


“You’re under no obligation to be the same person you were 5 minutes ago.”


“If happiness always depends on something expected in the future, we are chasing a will-o’-the-wisp that ever eludes our grasp, until the future, and ourselves, vanish into the abyss of death.”


“The morning glory which blooms for an hour differs not at heart from the giant pine, which lives for a thousand years.”


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Alan Watts Quotes About Life


“Muddy water is best cleared by leaving it alone.”


“In reality there are no separate events. Life moves along like water, it’s all connected to the source of the river is connected to the mouth and the ocean.”


“You do not play a sonata in order to reach the final chord, and if the meanings of things were simply in ends, composers would write nothing but finales.”


“Like love, the light or guidance of truth that influences us exists only in living form, not in principles or rules or expectations or advice, however widely circulated”


“In looking out upon the world, we forget that the world is looking at itself.”


“No work or love will flourish out of guilt, fear, or hollowness of heart, just as no valid plans for the future can be made by those who have no capacity for living now.”


“Philosophy is man’s expression of curiosity about everything and his attempt to make sense of the world primarily through his intellect.”


“So then, the relationship of self to other is the complete realization that loving yourself is impossible without loving everything defined as other than yourself.”


Additional quotes from George Washington on Courage, Bravery & Leadership. Get these quotes added to the Alan Watts quotes…


“Love is not something that is a sort of rare commodity, everybody has it.”


“Everyone has love, but it can only come out when he is convinced of the impossibility and the frustration of trying to love himself.”


“Everything that happens, everything that I have ever done, everything that anybody else have ever done is part of a harmonious design, that there is no error at all.”


“The positive cannot exist without the negative.”


“We notice only what we think noteworthy, and therefore our visions highly selective.”


“To be free from convention is not to spurn it but not to be deceived by it.”


“The problem is to overcome the ingrained disbelief in the power of winning nature by love, in the gentle (ju) way (do) of turning with the skid, of controlling ourselves by cooperating with ourselves.”


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Find meaning from Alan Watts quotes…


“You are an aperture through which the universe is looking at and exploring itself.”

“We’re living in a fluid universe, in which the art of faith is not in taking one’s stand, but in learning to swim.”


“Your skin does not separate you from the world. It’s a bridge through which the external world flows into you. And you flow into it.”


“If you want to get the plain truth, Be not concerned with right and wrong. The conflict between right and wrong Is the sickness of the mind.”


“A world which increasingly consists of destinations without journeys between them, a world which values only “getting somewhere” as fast as possible, becomes a world without substance.”


“For the trouble with our rich and powerful people is not so much that they are wicked, but that they do not enjoy themselves.”


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More Alan Watts quotes…

Best Alan Watts Quotes


“Every intelligent individual wants to know what makes him tick, and yet is at once fascinated and frustrated by the fact that oneself is the most difficult of all things to know.”


“A scholar tries to learn something everyday; a student of Buddhism tries to unlearn something daily.”


“No one is more dangerously insane than one who is sane all the time: he is like a steel bridge without flexibility, and the order of his life is rigid and brittle.”


“Problems that remain persistently insoluble should always be suspected as questions asked in the wrong way.”


“When we attempt to exercise power or control over someone else, we cannot avoid giving that person the very same power or control over us.”


“One is a great deal less anxious if one feels perfectly free to be anxious, and the same may be said of guilt.”


“The world is filled with love-play, from animal lust to sublime compassion.”


“What we have to discover is that there is no safety, that seeking is painful, and that when we imagine that we have found it, we don’t like it.”


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And more Alan Watts quotes…


“Words can be communicative only between those who share similar experiences.”


“If you cannot trust yourself, you cannot even trust your mistrust of yourself – so that without this underlying trust in the whole system of nature you are simply paralyzed.”

“The menu is not the meal.”


“The art of living… is neither careless drifting on the one hand nor fearful clinging to the past on the other. It consists in being sensitive to each moment, in regarding it as utterly new and unique, in having the mind open and wholly receptive”


“A priest once quoted to me the Roman saying that a religion is dead when the priests laugh at each other across the altar. I always laugh at the altar, be it Christian, Hindu, or Buddhist, because real religion is the transformation of anxiety into laughter.”


“But I’ll tell you what hermits realize. If you go off into a far, far forest and get very quiet, you’ll come to understand that you’re connected with everything.”


“There is nothing at all that can be talked about adequately, and the whole art of poetry is to say what can’t be said.”


“Irrevocable commitment to any religion is not only intellectual suicide; it is positive unfaith because it closes the mind to any new vision of the world. Faith is, above all, openness – an act of trust in the unknown.”


“Paradoxical as it may seem, the purposeful life has no content, no point. It hurries on and on, and misses everything. Not hurrying, the purposeless life misses nothing, for it is only when there is no goal and no rush that the human senses are fully open to receive the world.”


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“The only way to make sense out of change is to plunge into it, move with it, and join the dance.”

“If you really understand Zen… you can use any book. You could use the Bible. You could use Alice in Wonderland. You could use the dictionary, because… the sound of the rain needs no translation.”


“The sense of wrong is simply a failure to see where something fits into a pattern, to be confused as to the hierarchical level upon which an event belongs.”


“In the more intimate sphere of personal life, the problem is the pain of trying to avoid suffering and the fear of trying not to be afraid”


“You are the big bang, the original force of the universe, coming on as whoever you are. A society based on the quest for security is nothing but a breath-retention contest in which everyone is as taut as a drum and as purple as a beet.”


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Find Alan Watts quotes here…


“Technology is destructive only in the hands of people who do not realize that they are one and the same process as the universe.”


“Hospitals should be arranged in such a way as to make being sick an interesting experience. One learns a great deal sometimes from being sick.”

“The more a thing tends to be permanent, the more it tends to be lifeless”


“Through our eyes, the universe is perceiving itself. Through our ears, the universe is listening to its harmonies. We are the witnesses through which the universe becomes conscious of its glory, of its magnificence.”


“Never pretend to a love which you do not actually feel, for love is not ours to command.”


“Life is like music for its own sake. We are living in an eternal now, and when we listen to music we are not listening to the past, we are not listening to the future, we are listening to an expanded present.”


“Without birth and death, and without the perpetual transmutation of all the forms of life, the world would be static, rhythm-less, undancing, mummified.”



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Alan Watts Quotes On Love

“Normally, we do not so much look at things as overlook them.”


“Our pleasures are not material pleasures, but symbols of pleasure – attractively packaged but inferior in content.”


“It is hard indeed to notice anything for which the languages available to us have no description.”

“What you are basically, deep, deep down, far, far in, is simply the fabric and structure of existence itself.”


“Much of the secret of life consists in knowing how to laugh, and also how to breathe.”


“People who exude love are apt to give things away. They are in every way like rivers; they stream. And so when they collect possessions and things they like, they are apt to give them to other people. Because, have you ever noticed that when you start giving things away, you keep getting more?”


“Your soul is not in your body; your body is in your soul.”


“When you look out of your eyes, at nature happening out there, you’re looking at you. That’s the real you. The you that goes on of itself.”


“There is nothing at all that can be talked about adequately, and the whole art of poetry is to say what can’t be said.”

“To put is still more plainly: the desire for security and the feeling of insecurity are the same thing. To hold your breath is to lose your breath.”


“We’re living in a fluid universe, in which the art of faith is not in taking one’s stand, but in learning to swim.”


“Your skin does not separate you from the world. It’s a bridge through which the external world flows into you. And you flow into it.”


“If you want to get the plain truth, Be not concerned with right and wrong. The conflict between right and wrong Is the sickness of the mind.”


“A world which increasingly consists of destinations without journeys between them, a world which values only “getting somewhere” as fast as possible, becomes a world without substance.”


“For the trouble with our rich and powerful people is not so much that they are wicked, but that they do not enjoy themselves.”


“For eternally and always there is only now, one and the same now; the present is the only thing that has no end.”


“All belief is fervent hope, and thus a cover-up for doubt and uncertainty”


“Life seems to be a system that eats itself to death, and in which victory equals defeat.”


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Be inspired by Alan Watts quotes…


“It’s better to have a short life that is full of what you like doing, than a long life spent in a miserable way.”


“Society is our extended mind and body.”


“You are a function of what the whole universe is doing in the same way that a wave is a function of what the whole ocean is doing.”


“Zen does not confuse spirituality with thinking about God while one is peeling potatoes. Zen spirituality is just to peel the potatoes.”


“To have faith is to trust yourself to the water. When you swim you don’t grab hold of the water, because if you do you will sink and drown. Instead you relax, and float.”


“If we cling to belief in God, we cannot likewise have faith, since faith is not clinging but letting go.”


“The only way to make sense out of change is to plunge into it, move with it, and join the dance.”


“Only words and conventions can isolate us from the entirely undefinable something which is everything.”


“Life and love generate effort, but effort will not generate them”


“Once the mind has seen through all fear and all hope, it finds peace within itself, in a state of awareness beyond thought.”


“The only Zen you’ll find on the mountain tops is the zen you bring up there with you.”


“You and I are all as much continuous with the physical universe as a wave is continuous with the ocean.”


“Zen is a liberation from time. For if we open our eyes and see clearly, it becomes obvious that there is no other time than this instant, and that the past and the future are abstractions without any concrete reality.”


“The greater part of human activity is designed to make permanent those experiences and joys which are only lovable because they are changing.”


“There is always something taboo, something repressed, un-admitted, or just glimpsed quickly out of the corner of one’s eye because a direct look is too unsettling. Taboos lie within taboos, like the skin of an onion.”


Find meaning from Alan Watts quotes. These quotes teach us about being in harmony with the universe. Alan Watts quotes make us realize that we are all a part of the great universe.



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165 Dalai Lama Quotes On The Right Attitude, Compassion & Love

Wise Life Lesson



165 Dalai Lama Quotes On The Right Attitude, Compassion & Love

If you want guidance in life, the Dalai Lama quotes can be helpful. The Dalai Lama is an important monk. Right now, we already have the 14th Dalai Lama. These people are full of wisdom. Here are Dalai Lama quotes to encourage us in this life and provide words of wisdom…


dalai lama quotes At Wise Life Lessons.


Read on for Dalai Lama quotes…

Dalai Lama Quotes


“Happiness is not something ready made. It comes from your own actions.”


“This is my simple religion. No need for temples. No need for complicated philosophy. Your own mind, your own heart is the temple. Your philosophy is simple kindness.”


“Judge your success by what you had to give up in order to get it.”


“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”


“When we meet real tragedy in life, we can react in two ways–either by losing hope and falling into self-destructive habits, or by using the challenge to find our inner strength.”


“We can never obtain peace in the outer world until we make peace with ourselves.”


“If you can cultivate the right attitude, your enemies are your best spiritual teachers because their presence provides you with the opportunity to enhance and develop tolerance, patience and understanding.”


“Only the development of compassion and understanding for others can bring us the tranquility and happiness we all seek.’


Get motivation from these Dalai Lama quotes. You’ll also want to indulge yourself with these Ron Swanson quotes


“World peace must develop from inner peace. Peace is not just mere absence of violence. Peace is, I think, the manifestation of human compassion.”


“Look at children. Of course they may quarrel, but generally speaking they do not harbor ill feelings as much or as long as adults do. Most adults have the advantage of education over children, but what is the use of an education if they show a big smile while hiding negative feelings deep inside? Children don’t usually act in such a manner. If they feel angry with someone, they express it, and then it is finished. They can still play with that person the following day.”


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“Love is the absence of judgment.”


“A truly compassionate attitude toward others does not change even if they behave negatively or hurt you.”


No matter what is going on
Never give up
Develop the heart
Too much energy in your country
Is spent developing the mind
Instead of the heart
Be compassionate
Not just to your friends
But to everyone
Be compassionate
Work for peace
In your heart and in the world
Work for peace
And I say again
Never give up
No matter what is going on around you
Never give up”


“Be kind whenever possible. It is always possible.”


“The more you are motivated by Love,
The more Fearless & Free your action will be.”


“Old friends pass away, new friends appear. It is just like the days. An old day passes, a new day arrives. The important thing is to make it meaningful: a meaningful friend – or a meaningful day.”


“We can live without religion and meditation, but we cannot survive without human affection.”


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Get words of wisdom from these Dalai Lama quotes…

Dalai Lama Quotes on Love


“If you think you are too small to make a difference, try sleeping with a mosquito.”


“If someone has a gun and is trying to kill you, it would be reasonable to shoot back with your own gun.”


“It is under the greatest adversity that there exists the greatest potential for doing good, both for oneself and others.”


“Because we all share this planet earth, we have to learn to live in harmony and peace with each other and with nature. This is not just a dream, but a necessity.”


“Do not let the behavior of others destroy your inner peace.”


“Open your arms to change but don’t let go of your values.”


“We are visitors on this planet. We are here for one hundred years at the very most. During that period we must try to do something good, something useful, with our lives. if you contribute to other people’s happiness, you will find the true meaning of life.”


“A disciplined mind leads to happiness, and an undisciplined mind leads to suffering.”


“Irrespective of whether we are believers or agnostics, whether we believe in God or karma, moral ethics is a code which everyone is able to pursue.”


“I find hope in the darkest of days, and focus in the brightest. I do not judge the universe.”


“Dangerous consequences will follow when politicians and rulers forget moral principles. Whether we believe in God or karma, ethics is the foundation of every religion.”


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“My religion is very simple. My religion is kindness.”


“There is a saying in Tibetan, ‘Tragedy should be utilized as a source of strength.’
No matter what sort of difficulties, how painful experience is, if we lose our hope, that’s our real disaster.”


“Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”


“For our life to be of value, I think we must develop basic good human qualities — warmth, kindness, compassion. Then our life becomes meaningful and more peaceful — happier.”


“Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings. I am going to have kind thoughts towards others, I am not going to get angry or think badly about others. I am going to benefit others as much as I can.”


“I try to treat whoever I meet as an old friend. This gives me a genuine feeling of happiness. It is the practice of compassion”


“I have always had this view about the modern education system: we pay attention to brain development, but the development of warmheartedness we take for granted.”


“Even more important than the warmth and affection we receive, is the warmth and affection we give.”


“If we are to create a more peaceful world, made up of peaceful individuals, we need a greater concern for others — altruism. That gives inner strength, self-confidence.”


“The remedy is to look deeper and recognize that we human beings are physically, mentally and emotionally the same.”


“As individuals we can influence our own families. Our families can influence our communities and our communities can influence our nations.”



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And more Dalai Lama quotes here…

Dalai Lama Quotes Health


“Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.”


“The creatures that inhabit this earth–be they human beings or animals–are here to contribute, each in its own particular way, to the beauty and prosperity of the world.”


“Where ignorance is our master, there is no possibility of real peace.”


“If you can, help others; if you cannot do that, at least do not harm them.”


“You must not hate those who do wrong or harmful things; but with compassion, you must do what you can to stop them — for they are harming themselves, as well as those who suffer from their actions.”


“A genuine, affectionate smile is very important in our day-to-day lives.”


“When you talk, you are only repeating what you already know. But if you listen, you may learn something new.”


“Life is as dear to a mute creature as it is to man. Just as one wants happiness and fears pain, just as one wants to live and not die, so do other creatures.”


“An open heart is an open mind.”


“Human use, population, and technology have reached that certain stage where mother Earth no longer accepts our presence with silence.”


“Anger or hatred is like a fisherman’s hook. It is very important for us to ensure that we are not caught by it.”


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Continue reading for more Dalai Lama quotes…


“Remember that the best relationship is one in which your love for each other exceeds your need for each other.”


“Happiness doesn’t always come from a pursuit. Sometimes it comes when we least expect it.”


“Let us try to recognize the precious nature of each day.”


“Time passes unhindered. When we make mistakes, we cannot turn the clock back and try again. All we can do is use the present well.”


“The very purpose of our life is to seek happiness.”


“If I am only happy for myself, many fewer chances for happiness. If I am happy when good things happen to other people, billions more chances to be happy!”


“The goal is not to be better than the other man, but your previous self.”


“It is very rare or almost impossible that an event can be negative from all points of view.”


“As you breathe in, cherish yourself.
As you breathe out, cherish all Beings.”


“In order to carry a positive action we must develop here a positive vision.”


“World peace must develop from inner peace. Peace is not just mere absence of violence. Peace is, I think, the manifestation of human compassion.”


“Sleep is the best meditation.”


“Some mischievous people always there. Last several thousand years, always there. In future, also.”


“Inner peace is the key: if you have inner peace, the external problems do not affect your deep sense of peace and tranquility… without this inner peace, no matter how comfortable your life is materially, you may still be worried, disturbed, or unhappy because of circumstances.”


“The best way to resolve any problem in the human world is for all sides to sit down and talk.”


“True friendship develops not as a result of money or power but on the basis of genuine human affection.”


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More Dalai Lama quotes…


“Know the rules well, so you can break them effectively.”


“Silence is sometimes the best answer”


“We discover that all human beings are just like us, so we are able to relate to them more easily. That generates a spirit of friendship in which there is less need to hide what we feel or what we are doing.”


“The ultimate source of happiness is not money and power, but warm-heartedness”


“Compassion is the wish to see others free from suffering.”


“The more honest you are, the more open, the less fear you will have, because there’s no anxiety about being exposed or revealed to others.”


“A spoon cannot taste of the food it carries. Likewise, a foolish man cannot understand the wise man´s wisdom even if he associates with a sage.”


“There is a saying in Tibetan, ‘Tragedy should be utilized as a source of strength.’
No matter what sort of difficulties, how painful experience is, if we lose our hope, that’s our real disaster.”


“The roots of all goodness lie in the soil of appreciation.”


“The ultimate authority must always rest with the individual’s own reason and critical analysis.”


“I don’t know whether the universe, with its countless galaxies, stars and planets, has a deeper meaning or not, but at the very least, it is clear that we humans who live on this earth face the task of making a happy life for ourselves. Therefore, it is important to discover what will bring about the greatest degree of happiness.”


“A good friend who points out mistakes and rebukes evil is to be respected as if he reveals the secret of some hidden treasure.”


“When you lose, don’t lose the lesson.”


“You have to start giving first and expect absolutely nothing.”


“Follow the three R’s: – Respect for self. – Respect for others. – Responsibility for all your actions.”


“If your heart has peace, nothing can disturb you.”


“The ultimate source of my mental happiness is my peace of mind. Nothing can destroy this except my own anger.”


“Forget the failures. Keep the lessons.”


“Just one small positive thought in the morning can change your whole day.”


“If you don’t love yourself, you cannot love others. You will not be able to love others. If you have no compassion for yourself then you are not able of developing compassion for others.”


“When we are caught up in a destructive emotion, we lose one of our greatest assets: our independence.”


“Pain can change you, but that doesn’t mean it has to be a bad change. Take that pain and turn it into wisdom.”


“The period of greatest gain in knowledge and experience is the most difficult period in one’s life.”


“Smile if you want a smile from another face.”


“In order to become prosperous, a person must initially work very hard, so he or she has to sacrifice a lot of leisure time.”


“It is very important to generate a good attitude, a good heart, as much as possible. From this, happiness in both the short term and the long term for both yourself and others will come.”


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And more Dalai Lama quotes…


“Our prime purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.”


“With realization of one’s own potential and self-confidence in one’s ability, one can build a better world.”


“Instead of wondering WHY this is happening to you, consider why this is happening to YOU.”


“Generosity is the most natural outward expression of an inner attitude of compassion and loving-kindness.”


“I always tell my Western friends that it is best to keep your own tradition. Changing religion is not easy and sometimes causes confusion. You must value your tradition and honor your own religion.”


“Seek to be an oasis of caring and concern as you live your life.”


“Do not try to use what you learn from Buddhism to be a Buddhist; use it to be a better whatever-you-already-are.”


“There are going to be frustrations in life. The question is not: How do I escape? It is: How can I use this as something positive?”


Find wisdom from these Dalai Lama quotes. Read more quotes from Hamlet for inspiration…


“It is our collective and individual responsibility to preserve and tend to the environment in which we all live.”


“An eye for an eye….we are all blind”


“If you shift your focus from yourself to others, extend your concern to others, and cultivate the thought of caring for the well being of others, then this will have the immediate effect of opening up your life and helping you to reach out.”


“Neither a space station nor an enlightened mind can be realized in a day.”


“To conquer oneself is a greater victory than to conquer thousands in a battle.”


“I will not propose to you that my way is best. The decision is up to you. If you find some point which may be suitable to you, then you can carry out experiments for yourself. If you find that it is of no use, then you can discard it.”


“I believe the very purpose of our life is to seek happiness. Whether one believes in religion or not, whether one believes in that religion or this religion, we are all seeking something better in life. So, I think, the very motion of our life is towards happiness.”


“Where ignorance is our master, there is no possibility of real peace.”


“Those who have little interest in spirituality shouldn’t think that human inner values don’t apply to you. The inner peace of an alert and calm mind are the source of real happiness and good health. Our human intelligence tells us which of our emotions are positive and helpful and which are damaging and to be restrained or avoided.”


“Remember that sometimes not getting what you want is a wonderful stroke of luck.”


“It is under the greatest adversity that there exists the greatest potential for doing good, both for oneself and others.”


dalai lama quotes At Wise Life Lessons


Dalai Lama Quotes on Life


“Choose to be optimistic, it feels better.”


“If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.”


“Love and Compassion are the true religions to me. But to develop this, we do not need to believe in any religion.”


“Someone else’s action should not determine your response.”


“Sometimes one creates a dynamic impression by saying something, and sometimes one creates as significant an impression by remaining silent.”


“When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace.”


“Love is the absence of judgment.”


“No matter how educated or wealthy you are, if you don’t have peace of mind, you won’t be happy.”


“Our visit to this planet is short, so we should use our time meaningfully, which we can do by helping others wherever possible.”


“The planet does not need more successful people. The planet desperately needs more peacemakers, healers, restorers, storytellers, and lovers of all kinds.”


“To remain indifferent to the challenges we face is indefensible. If the goal is noble, whether or not it is realized within our lifetime is largely irrelevant. What we must do therefore is to strive and persevere and never give up.”


“Time passes unhindered. When we make mistakes, we cannot turn the clock back and try again. All we can do is use the present well.”


“The important thing is that men should have a purpose in life. It should be something useful, something good.”


“Too much self-centered attitude, you see, brings, you see, isolation. Result: loneliness, fear, anger. The extreme self-centered attitude is the source of suffering.”


“If you have a particular faith or religion, that is good. But you can survive without it.”


dalai lama quotes on life


Additional famous Dalai Lama quotes…


“Remember that sometimes not getting what you want is a wonderful stroke of luck.”


“People take different roads seeking fulfillment and happiness. Just because they’re not on your road doesn’t mean they’ve gotten lost.”


“Take into account that great love and great achievements involve great risk.”


“All suffering is caused by ignorance. People inflict pain on others in the selfish pursuit of their own happiness or satisfaction”


“Give the ones you love wings to fly, roots to come back and reasons to stay.”


“There are only two days in the year that nothing can be done. One is called Yesterday and the other is called Tomorrow. Today is the right day to Love, Believe, Do and mostly Live.”


“When you realize you’ve made a mistake, take immediate steps to correct it.”


“In the practice of tolerance, one’s enemy is the best teacher.”


“Peace does not mean an absence of conflicts; differences will always be there. Peace means solving these differences through peaceful means; through dialogue, education, knowledge; and through humane ways.”


“Share your knowledge. It is a way to achieve immortality.”


“A good friend who points out mistakes and imperfections and rebukes evil is to be respected as if he reveals the secret of some hidden treasure.”


“The way to change others’ minds is with affection, and not anger.”


“Compassion is the radicalism of our time.”


“True change is within; leave the outside as it is.”


“Love and Compassion are the true religions to me. But to develop this, we do not need to believe in any religion.”


“The true hero is one who conquers his own anger and hatred.”


“Inner peace is the key: if you have inner peace, the external problems do not affect your deep sense of peace and tranquility…without this inner peace, no matter how comfortable your life is materially, you may still be worried, disturbed, or unhappy because of circumstances.”


More of the Dalai Lama quotes…


“Our ancient experience confirms at every point that everything is linked together, everything is inseparable.”


“To be kind, honest and have positive thoughts; to forgive those who harm us and treat everyone as a friend; to help those who are suffering and never to consider ourselves superior to anyone else: even if this advice seems rather simplistic, make the effort of seeing whether by following it you can find greater happiness.”


“The true hero is one who conquers his own anger and hatred.”


“The more you are motivated by Love,
The more Fearless & Free your action will be.”


“Happiness doesn’t always come from a pursuit. Sometimes it comes when we least expect it.”


“Through violence, you may ‘solve’ one problem, but you sow the seeds for another.”


“People take different roads seeking fulfillment and happiness. Just because they’re not on your road doesn’t mean they’ve gotten lost.”


“In our struggle for freedom, truth is the only weapon we possess.”


“Whether you believe in God or not does not matter much, whether you believe in Buddha or not does not matter so much; as a Buddhist, whether you believe in reincarnation or not does not matter so much. You must lead a good life.”


“We can never obtain peace in the outer world until we make peace with ourselves.”


“Because we all share this planet earth, we have to learn to live in harmony and peace with each other and with nature. This is not just a dream, but a necessity.”


“Many of our problems stem from attitudes like putting ourselves first at all costs.”


“Calm mind brings inner strength and self-confidence, so that’s very important for good health.”


“When you think everything is someone else’s fault, you will suffer a lot. When you realize that everything springs only from yourself, you will learn both peace and joy.”


“I find hope in the darkest days, and focus in the brightest.”


“Home is where you feel at home and are treated well.”


“When you are discontent, you always want more, more, more, more. Your desire can never be satisfied. But when you practice contentment, you can say to yourself, oh yes, I already have everything that I really need.”


“It is necessary to help others not in our prayers but in our daily lives.”


“Live a good honorable life. Then when you get older and think back, you’ll be able to enjoy it a second time.”


“The way to change others’ minds is with affection, and not anger.”


“Calm mind brings inner strength and self-confidence, so that’s very important for good health.”


“We all have to live together, so we might as well live together happily.”


Find peace in these words of wisdom. The Dalai Lama quotes can soothe your soul. Make these Dalai Lama quotes a frequent read and find peace of mind in the midst of these wise words. These are some famous Dalai Lama quotes that will make our minds at ease. We can learn so much from these Dalai Lama quotes.

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98 Eleanor Roosevelt Quotes on Courage & Confidence

Wise Life Lesson



98 Eleanor Roosevelt Quotes on Courage & Confidence

A courageous woman, Eleanor Roosevelt was ahead of her time. She had a strong spirit that was influential to people. To learn from her about courage and confidence, here are Eleanor Roosevelt quotes that we all can ponder upon…


quotes by eleanor roosevelt.


Quotes by Eleanor Roosevelt


“No one can make you feel inferior without your consent.”


“Life is what you make it. Always has been, always will be.”


“It is not fair to ask of others what you are not willing to do yourself.”


“You have to accept whatever comes, and the only important thing is that you meet it with the best you have to give.”


“What could we accomplish if we knew we could not fail?”


“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.”


“A mature person is one who does not think only in absolutes, who is able to be objective even when deeply stirred emotionally, who has learned that there is both good and bad in all people and in all things, and who walks humbly and deals charitably with the circumstances of life, knowing that in this world no one is all knowing and therefore all of us need both love and charity.”


“Once I had a rose named after me and I was very flattered. But I was not pleased to read the description in the catalogue: No good in a bed, but fine up against a wall.”


“Friendship with oneself is all important, because without it one cannot be friends with anyone else in the world.”


“Never allow a person to tell you no who doesn’t have the power to say


Feeling confident from these Eleanor Roosevelt quotes? Find courage from this Art of War quotes


eleanor roosevelt quotes at Wise Life Lessons


Read on for Eleanor Roosevelt quotes…


“A woman is like a tea bag; you never know how strong it is until it’s in hot water.”

“Do one thing every day that scares you.”


“Light a candle instead of cursing the darkness.”


“A stumbling block to the pessimist is a stepping-stone to the optimist.”


“It isn’t enough to talk about peace. One must believe in it. And it isn’t enough to believe in it. One must work at it.”


“When you cease to make a contribution, you begin to die.”


“Courage is exhilarating.”


“Lest I keep my complacent way I must remember somewhere out there a person died for me today. As long as there must be war, I ask and I must answer was I worth dying for?”


“It takes as much energy to wish as it does to plan.”


“Today is the oldest you’ve ever been, and the youngest you’ll ever be again.”


“The giving of love is an education in itself.”


“I have never felt that anything really mattered but knowing that you stood for the things in which you believed and had done the very best you could.”


“As for accomplishments, I just did what I had to do as things came along.”


“I am who I am today because of the choices I made yesterday.”


More Eleanor Roosevelt quotes…


eleanor roosevelt quotes at Wise Life Lessons.


Eleanor Roosevelt Quotes

“Do what you feel in your heart to be right – for you’ll be criticized anyway.”


“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do.

“With the new day comes new strength and new thoughts.”


“Happiness is not a goal…it’s a by-product of a life well lived.”


“Life was meant to be lived, and curiosity must be kept alive. One must never, for whatever reason, turn his back on life.”


“Never mistake knowledge for wisdom. One helps you make a living; the other helps you make a life.”


“When will our consciences grow so tender that we will act to prevent human misery rather than avenge it?”


“I think, at a child’s birth, if a mother could ask a fairy godmother to endow it with the most useful gift, that gift would be curiosity.”


“Work is always an antidote to depression.”


“One thing life has taught me: if you are interested, you never have to look for new interests. They come to you. When you are genuinely interested in one thing, it will always lead to something else.”


“I believe that anyone can conquer fear by doing the things he fears to do …”


“Remember always that you have not only the right to be an individual; you have an obligation to be one. You cannot make any useful contribution in life unless you do this.”


“People grow through experience if they meet life honestly and courageously. This is how character is built.”


“I think that somehow, we learn who we really are and then live with that decision.”


“You can never really live anyone else’s life, not even your child’s. The influence you exert is through your own life, and what you’ve become yourself.”


“Will people ever be wise enough to refuse to follow bad leaders or to take away the freedom of other people?”



quotes eleanor roosevelt


Here is more Eleanor Roosevelt quotes…


“The future belongs to those who believe in the beauty of their dreams.”


“Since everybody is an individual, nobody can be you. You are unique. No one can tell you how to use your time. It is yours. Your life is your own. You mold it. You make it.”


“Only a man’s character is the real criterion of worth.”


“It is a brave thing to have courage to be an individual; it is also, perhaps, a lonely thing. But it is better than not being an individual, which is to be nobody at all.”


“Nothing has ever been achieved by the person who says, ‘It can’t be done.”


“Anger is one letter short of danger.”


“The very next thing you need to be doing is the thing that terrifies you the most.”


“Your life is your own. You mold it. You make it. All anyone can do is to point out ways and means which have been helpful to others. Perhaps they will serve as suggestions to stimulate your own thinking until you know what it is that will fulfill you, will help you to find out what you want to do with your life.”


“Life has got to be lived – that’s all there is to it. At seventy, I would say the advantage is that you take life more calmly. You know that ‘this, too, shall pass!”


“The mind must be trained, rather than the memory.”


“Success must include two things: the development of an individual to his utmost potentiality and a contribution of some kind to one’s world.”


“I never waste time looking back.”


“We all create the person we become by our choices as we go through life. In a real sense, by the time we are adults, we are the sum total of the choices we have made”


“Enjoy every minute you have with those you love, my dear, for no one can take joy that is past away from you. It will be there in your heart to live on when the dark days come.”


“Life is like a parachute jump, you’ve got to get it right the first time.”


quotes eleanor roosevelt.


Read on for Eleanor Roosevelt quotes…


“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”


“When you have decided what you believe, what you feel must be done, have the courage to stand alone and be counted.”


“A good leader inspires people to have confidence in the leader. A great leader inspires people to have confidence in themselves.”


“Every time you meet a situation you think at the time it is an impossibility and you go through the tortures of the damned, once you have met it and lived through it, you find that forever after you are freer than you were before.”


“Strength that goes wrong is even more dangerous than weakness that goes wrong.”


“It seems to me of great importance to teach children respect for life.”


“The basis of world peace is the teaching which runs through almost all the great religions of the world. “Love thy neighbor as thyself.”


“Think as little as possible about yourself and as much as possible about other people.”


“If you lose money you lose much, If you lose friends you lose more, If you lose faith you lose all.”


“Courage is more exhilarating than fear, and in the long run, it is easier.”


quotes by eleanor roosevelt


More on Eleanor Roosevelt quotes…


Quotes Eleanor Roosevelt


“Many people will walk in and out of your life, but only true friends will leave footprints in your heart.”


I’m so glad I never feel important, it does complicate life!”


“The only things one can admire at length are those one admires without knowing why.”


“lFreedom makes a huge requirement of every human being. With freedom comes responsibility. For the person who is unwilling to grow up, the person who does not want to carry his own weight, this is a frightening prospect.”


“Someone once asked me what I regarded as the three most important requirements for happiness. My answer was: A feeling that you have been honest with yourself and those around you; a feeling that you have done the best you could both in your personal life and in your work; and the ability to love others.”


eleanor roosevelt quotes marines.


“No matter how plain a woman may be, if truth and honesty are written across her face, she will be beautiful.”


quotes from eleanor roosevelt.


And more Eleanor Roosevelt quotes…


“We are afraid to care too much, for fear that the other person does not care at all.”


“You must do the thing you think you cannot do.”


“I am convinced that every effort must be made in childhood to teach the young to use their own minds. For one thing is sure: If they don’t make up their minds, someone will do it for them.”


“Each of us has… all the time there is. Those years, weeks, hours, are the sands in the glass running swiftly away. To let them drift through our fingers is tragic waste. To use them to the hilt, making them count for something, is the beginning of wisdom.”


“He who learns but does not think is lost. He who thinks but does not learn is in great danger.”


“Absence makes the heart grow fonder.”


quotes from eleanor roosevelt


Gain courage from these Eleanor Roosevelt quotes…

Quotes from Eleanor Roosevelt


“To handle yourself, use your head; to handle others, use your heart.”


“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.”


“You wouldn’t worry so much about what others think of you if you realized how seldom they do.”


“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”


“If life were predictable it would cease to be life, and be without flavor.”


“It is not more vacation we need – it is more vocation.”


“What you don’t do can be a destructive force.”


“When life is too easy for us, we must beware or we may not be ready to meet the blows which sooner or later come to everyone, rich or poor.”


“Understanding is a two-way street.”


“You can often change your circumstances by changing your attitude.”


“If someone betrays you once, it’s their fault; if they betray you twice, it’s your fault.”


“The reason that fiction is more interesting than any other form of literature, to those who really like to study people, is that in fiction the author can really tell the truth without humiliating himself.”


“Character building begins in our infancy and continues until death.”


“There are no have-to’s, just choices.”


“People grow through experience if they meet life honestly and courageously.”


“Great minds discuss ideas; average minds discuss events; small minds discuss people.”


“Probably the happiest period in life most frequently is in middle age, when the eager passions of youth are cooled, and the infirmities of age not yet begun; as we see that the shadows, which are at morning and evening so large, almost entirely disappear at midday.”


“Hate and force cannot be in just a part of the world without having an effect on the rest of it.”


“There are practical little things in housekeeping which no man really understands.”


“Ambition is pitiless. Any merit that it cannot use it finds despicable.”


“It’s your life – but only if you make it so. The standards by which you live must be your own standards, your own values, your own convictions in regard to what is right and wrong, what is true and false, what is important and what is trivial. When you adopt the standards and the values of someone else . . . you surrender your own integrity. You become, to the extent of your surrender, less of a human being.”


One of the strongest and courageous woman was Eleanor Roosevelt. She had a great political career. Her courage and confidence made her more beautiful. these Eleanor Roosevelt quotes are worth the read. You get insights from someone who had the courage to be strong. These Eleanor Roosevelt quotes are epic. You get to ponder upon your life when you read deeper to it.

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10 Success Principles of High Achievers That You Can Copy

Tara Christie



10 Success Principles of High Achievers That You Can Copy

How to be high achievers?

Do you want to be successful? Most everyone does, but not everyone wants to do the things that they need to do to get that success. High achievers are driven to accomplish more than the average person, but they aren’t superheroes. Anyone can achieve more success in their life by following a few basic success principles that high achievers already follow.

1. Overcome Procrastination

Principles of High Achievers

Procrastination keeps you from your goals, but it also gives you insight into how badly you want to achieve the goals you have created. High achievers know that procrastinating is a sign that something needs to change.

– Maybe the goal is not something they really want
– Maybe they have too much going on at once
– Maybe the task is too big and causing too much stress
– Maybe it’s time to create new tasks

They see procrastination for what it is and then take action to overcome it. Once procrastination is out of the way, they can easily follow through on other important success principles, and you can too.

2. Consistently Take Action

Principles of High Achievers

If you want something badly enough, you have to act consistently on it. You can’t take some action today, wait a week, and then take some more action and expect a ton of success. You have to do it daily.

Every action you take is another step towards your goal. Even if the action doesn’t seemingly move you towards your goal, it teaches you something to help you move towards your goal. So, figure out what actions you need to take and then consistently take them.

3. Manage Time Effectively

Principles of High Achievers

You can take all the action you want on a task that doesn’t move you quickly towards your goals, or you can take action on a task that really helps you make big leaps. High achievers recognize the tasks that have the most impact on their success and make good use of their time by focusing on them more than other tasks.

While some people can get away without using a schedule, most people should follow a predetermined schedule that allocates various amounts of available time to certain tasks. Sit down, decide how long you have to work during the day, and the divide your time up in a way that will help you achieve the most success.

4. Develop Good Habits

Principles of High Achievers

Overcoming procrastination, taking action, and managing time can all be considered good habits that help high achievers reach success. But there are many non-work habits that they implement in their life too.

For example:

– Working during hours that they are most focused and energetic
– Eating right to support good energy and clarity
– Exercising to support good energy and clarity
– Balancing work life with personal life
– Getting enough sleep through the night to stay physically and mentally capable
– Reducing stress to stay motivated and optimistic

While developing good habits is one of the top success principles of high achievers, the habits vary from person to person. You may use meditation to alleviate stress, where someone else may go for a walk in nature. Whatever works for you is what you should focus on doing.

5. Work Closely With Other High Achievers

Principles of High Achievers

The founder of Mindvalley has this success principle down pat. Vishen Lakhiani has a team of people who are optimistic and eager to grow, both as employees and as individuals. It’s hard not to be excited about what you are doing when you are surrounded by people who are excited about what they are doing.

If you are an employee, surround yourself with optimistic and hardworking people.

If you are a boss, hire people who are forward thinkers and excited to make a difference.

And if you are the sole person in your business, surround yourself with like-minded business owners who are passionate about their business and striving to be successful.

6. Be Passionate

Principles of High Achievers

Another one of the biggest success principles is that you need to be able to put your heart and soul in what you are doing or you will never be passionate enough to consistently work towards achieving your goals.

High achievers are doing what they love as a career. Business owners, employees, and freelancers who are focused on doing what they love have the drive to achieve more than someone who is having to face the daily grind of doing something don’t enjoy every day.

If you do not feel passionate about what you are doing, then it may be time to find something new.

7. Develop Helpful Beliefs

Principles of High Achievers

What you believe will have a huge influence over what you do with your life. High achievers believe in themselves and what they are working towards.

For instance, they believe things like:

– I deserve to be successful
– Doing all tasks, boring or not, is valuable for my success
– I enjoy waking up each day and discovering what it will bring
– I can consistently develop my skills to become better and more successful
– I am capable of doing whatever I put my mind to

And on and on it goes.

If you believe negative and unhelpful things about yourself and your ability to achieve success, then it’s time to work on changing those beliefs. Once you do, it will be much easier to put all of the other success principles into action.

8. Create Lucky Breaks

Principles of High Achievers

High Achievers don’t leave things up to chance. They don’t sit back and cross their fingers that opportunity is going to fall in their lap. Instead, they work hard to ensure they are in the right places, taking advantage of the right opportunities and opening the right doors when they need to be opened.

If you think that chance is going to bring you the success you desire, then you are never going to achieve the type of success that you want. Luck is created, and you have the ability to create it.

9. View Failure As Opportunity

Principles of High Achievers

Everyone, including the most successful people in the world, faces failure. It is a part of reaching success, and high achievers understand this very well.

Failure is not a permanent roadblock, it is just an obstacle that teaches you important lessons, such as what doesn’t work or how to believe in yourself. Once you learn to accept failure as a positive thing, there will be nothing that you cannot reach.

10. Clearly Define Goals

Principles of High Achievers

If you don’t know where you are going, it is really hard to get there! You need to have a clear vision of your goal in order to understand where you need to focus your effort. Not everyone really understands where they want to go in life or what success they want to achieve, and that is what separates the high achievers from the average person.

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Delicious Keto Chocolate Milk – Easy – Tasty – Low Carb

Kyran Doyle



low carb keto chocolate milk mix

If you’re going keto and thought that mean an end to enjoying a glass of chocolate milk, think again!

While traditional chocolate milk is chock full of sugar (pardon the pun) and is a big no-no on the keto diet, there is good news…

It is actually possible and not to mention quick, easy and delicious to make homemade keto chocolate milk.

It’s a simple as a glass of milk with a few extras and you’ll be enjoying a tasty chocolate drink in a matter of minutes!

The best thing is it stores well in the fridge and goes down great as an after dinner treat or anytime you crave a something sweet. You can even combine it with other drinks and smoothies which we will cover later.

This recipe is so simple you can literally be enjoying it in the time it takes you to finish this article. So get ready and lets make some low carb chocolate milk!


How To Make Keto Chocolate Milk

Making this keto chocolate milk mix is as simple as combining a few ingredients in a blender and giving it a wiz! You’ll be sipping low carb chocolate milk in no time I promise. However I thought I would give you a few tips that I’ve picked up a long the way that will help you get the best glass of keto chocolate milk your very first time!


Use low carb milks

It’s not a big surprise that traditional chocolate milk is not keto friendly. What might surprise you is that it’s not just the added sugars that make it a danger for keto dieters.

In fact there’s actually a lot of carbs that naturally occur in regular milk. If you’ve been on the keto train for a while now you’ve probably already realised this but it is important to note.

Here’s a breakdown of the carbs in a normal glass of milk.

carbs in chocolate milk


Luckily though there are a few helpful alternatives that we can use that taste just as good without the extra carbs.

To make this keto chocolate milk live up to its name and be “keto” we need to use a low carb milk.

The two low carb milks that I recommend are almond milk or coconut milk. I have used almond milk for this recipe however you can substitute in any low carb milk you have in the fridge at the time.

Another option would be to go the heavy cream route. This is possible too however if you are going to, I would suggest doing a mixture of heavy cream and almond or coconut milk as the heavy cream will be very thick and rich on its own.

It’s always a good practice to check the labels of the products you buy as some company’s sneak sugar and carbs into their products. So make sure your almond or coconut milk isn’t secretly hiding 10+ grams of sugar!


Cacao vs Cocoa

To get the great chocolate-y flavour in our keto chocolate milk we are going to be using cacao powder.

You may have heard news stories talking about the health benefits of eating chocolate. Usually what these studies are referring to isn’t your regular store bought chocolate they are talking about cacao.

So what’s the big difference between cocoa and cacao? Besides a few letters of course!

I think Food Matters explain it best:

“Raw cacao is made by cold-pressing un-roasted cacao beans. The process keeps the living enzymes in the cacao and removes the fat (cacao butter).

Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cacao bean, reducing the enzyme content and lowering the overall nutritional value.”

This results in Cacao having more antioxidants and nutrients.

So not only are you going to enjoy a delicious keto chocolate milk you are actually getting some beneficial antioxidants as well.

It just keeps getting better doesn’t it!

Keto milk chocolate


Keto Chocolate Milk Variations

This is a simple and easy keto chocolate milk recipe but the best thing about it is the amount of additional ingredients you can add to mix up the flavours or adjust the nutrition.

It’s like a blank canvas! Perfect as it is but so easy to mix up should you feel like it.

If you’d like your chocolate milk to have a little more chocolate flavour. Simply stir in a little extra cacao powder. If that’s not to your liking you can add a little extra stevia to make the drinks slightly sweeter.

Here are some other great ideas to mix up your traditional drink. Simply throw in one or more of these ingredients to the blender to create a different spin on the classic!

  • Creamy nut butter. Almond and peanut work great.
  • A few drops of vanilla extract make a tasty addition.
  • Orange zest or extract. We all know orange and chocolate are great together!
  • MCT Oil. Add some extra healthy fats to your drink!
  • Spices like cinnamon or nutmeg can work well.
  • Berries and other low carb fruits can also make a nice change.


Do I Need To Use A Blender?

If you don’t have access to a blender or just don’t want the extra clean up you can make this keto chocolate milk by hand.

I will say that a blender does make easier work and helps to combine all of the ingredients best especially if you are adding some of the extra ingredients mentioned above.

However the important thing is that it is possible to stir everything in with a spoon if you need to.

low carb chocolate milk

How To Serve Keto Chocolate Milk?

This low carb chocolate milk mix is great as is but it also works with a whole heap of other keto recipes too.

Why not try:

  • Chocolate coffee. Heat the mixture up and add it to your coffee for a chocolate hit.
  • Add flavour to your low carb smoothies instead of just using milk.
  • Low carb cocktails. If you’re in the mood for a drink, why not try adding your favourite low carb alcohol.


Keto Chocolate Milk Mix Recipe

Get ready to enjoy a tasty chocolate milk without the carbs. If you’re a fan of chocolate milks I think this recipe will soon become one of your favourites. Make sure to let me know what you think and any other ideas you have for this recipe in the comments below.

Also once you’ve given it a try leave a rating below.

Keto Chocolate Milk

A Delicious Keto Chocolate Milk Recipe

  • 2 cups Low Carb Milk (coconut or almond)
  • 2 tbsp Cacao Powder
  • 3 tbsp Stevia Powder
  • 1 pinch Sea Salt (or himalayan)
  1. Add milk to the blender then throw in the dry ingredients.

  2. Blend and pour into glasses to enjoy!

If you enjoyed this low carb chocolate milk recipe why not check out this post on 121 Keto Friendly Snacks.

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Ultimate Leg Workout For Mass – The Best Leg Exercises For Serious Size

Kyran Doyle



leg workouts the best leg exercises

Leg day.

You either love it or hate it, but the fact that you are reading this article would indicate that you are looking to get more out of your leg workouts.

If you want to build a strong, athletic physique, a set of powerful legs are the foundation.

That means you need to focus on the right leg exercises to build mass and strength.

A common occurrence in guys is to focus on the chest, back and arms and fail to give the lower body the emphasis that it needs and deserves.

I get it, leg training can be hard, and it can be easy to give in to the temptations of not turning up to the gym on leg days or making a last minute change to your routine to hit a second chest day this week.

I have to warm you though that focusing your workouts on the upper body “show muscles” that look good in singlets and you can end up looking like this.

never skip leg day


Leg training can be rewarding, not only by giving you a set of tree trunks for legs, but yes it is possible to start loving your leg workouts as much as your other gym workouts.

Having strong legs will help you in all facets of life.

If you’re an athlete and want to be more explosive and powerful, proper leg training will help you.

If you’re a normal guy or gal having a strong base will help you in all kinds of activities.

If you’re all about the looks, your physique isn’t complete without a strong, muscular set of legs.

The bottom line is no matter who you are you need to be training your legs.

In this article we are going to break down the best leg workouts and exercises that you can do to get bigger, stronger and more toned legs and start to enjoy training legs.


The Low Down on the Muscles in Your Lower Body.

leg exercises

Before you figure out how to build the muscles in your legs you first need to know what they are and how they work together.

The major muscle groups in your legs are.

  • The glutes
  • The quadriceps
  • The hamstrings
  • The calves


The Glutes

The gluteus muscles or glutes are made up of three muscles that form your backside.

  • Gluteus Maximus
  • Gluteus Minimus
  • Gluteus Medius

This is how they look:

glute anatomy

A well developed butt does more than just look great in jeans.

The gluteus muscles play a key role in stabilising our body throughout our day to day lives. They are also the recruited to generate force in lifts like the deadlift and squat.

Sedentary lifestyles that involve a lot of sitting can result in the glutes becoming overstretched and underused.

A typical leg workout comprised of compound exercises will activate the glutes and train them sufficiently.

However if you feel your glutes need extra attention or just want your booty to pop then there are some specific exercises that can target them directly like the hip thrust.


The Quadriceps

The quadriceps are the four (hence the name) large muscles that make up the top, front of your legs.

The four muscles are:

  • The vastus lateralis.
  • The vastus medialis.
  • The vastus intermedius.
  • The rectus femoris.

This is how the muscles of the quads look:

anatomy of quadriceps

The quadriceps muscles work together to extend (straighten) the knee.

The quads are the “show ” muscles of your legs. They make up the bulk of the size of your legs and are what creates that tear drop effect down next to your knee.


muscular quads

Leg exercises like the back squat, front squat and lunges are all great movements to train the quads.



The hamstrings are three muscles that form the back of your legs.

  • Semitendinosus
  • Semimembranosus
  • Biceps femoris

This is what they look like:


The hamstrings are responsible for knee flexion, hip extension and rotation on the knee joint when flexed.

Although the hamstrings are a crucial muscle they can often get overlooked in workout routines. As the quads are bigger and more visible they often get the most attention in the gym.

As with any muscle groups, training one side of the body more than the other will lead to imbalances which not only look strange but can lead to injury.

If you think that squatting alone will be enough to train your hamstrings you are mistaken.

Squats are a great lower bod exercise, however the quads do the predominant amount of work in the lift.

So it is beneficial to include exercises like the romanian deadlift in your workout that focus more one the posterior muscles of the legs.



The calves are made up of two muscles on the back of your lower leg.

  • The gastrocnemius
  • The soleus

This is what they look like:

calf anatomy


The calves are the thorn in the side of many a lifter.

They’re small stubborn muscles that can take what seems like an eternity to grow.

While some people won the genetic lottery and have developed nice, big calves the rest of use have to work hard to grow out of our toothpicks.


Leg Training Principles

When looking to train your legs to grow muscle naturally there are many ways that people are told to go about it.

There are machines, bodyweight programs, and free weights. You can do heavier, strength style training for less reps or lighter weights for more reps.

When it comes to leg training here are the principles you need to follow:


Heavy Compound Exercises

The best type of training for natural lifters is heavy compound lifts. To build muscle you have to put a lot of overload onto your legs. Without and increase in overload your legs will not need to grow. This means you need to load up on the basic compound lifts like squats, leg presses and romanian deadlifts in the low rep ranges.

While bodybuilding magazines may be pushing other fancy high rep routines with drop sets and supersets, this is not the best way to go.

The common thinking behind higher rep training is that that it is safer on your joints, so you can do more volume and grow bigger without risking an injury.

The problem is that the people that high volume training works best for are usually on steroids. They can do rep after rep and continue to grow without risking an injury on their tendons and ligaments which wouldn’t be able to handle heavier loads at that same amount of volume.

So stear clear of the machines and don’t be afraid to squat heavy!


Progressive Overload

If you are looking to build muscle this should should be your one focus. If you don’t continue to get stronger you won’t continue to get bigger.

This means that you need to track your workouts to make sure each time you walk into the gym you know what you need to do to improve on last session.

Each session you should be focusing on getting an extra rep than you did last session.

So lets say for example you did the barbell back squat and performed 4 reps at 250 lbs. The next session you train you would want to aim for 5 reps at 250 lbs.

If you are training in the 4-6 rep range you would want to build that up until you can hit 6 reps. Once you get 6 reps, your next set you will add more weight and aim for 4+ reps again.


Leg training sins

When training your legs there are a lot of common mistakes you can make.

Make sure you avoid these 3 sins of leg training:

-Focusing on high rep training

As we explained before, if you want to put on size and strength then you need to be lifting heavy.

In fact you should aim for the majority of your leg exercises to be compound movements and heavy lifting (80 to 85% of 1RM and higher.)

-Doing the wrong exercises

Too many people spend too much time on the machines at the gym. Machines like the leg extension and other isolation exercises don’t allow you to lift heavy weight. Make sure the bulk of your exercises are heavy compound lifts and save the isolation movements to the end of you workout.

-Using poor technique

Half reps are only part of the problem here. You need to make sure you are going all the way down in your squats but also avoid other common mistakes like rounding your lower back and bowing the knees in. After all, you can get bigger if you’re injured.



leg press compound movement

An important and sometimes overlooked part of training is getting the right volume. By volume I am referring to the amount of weekly reps you perform on each major muscle group.

If you do too little volume then your training will progress slowly. The other mistake is to go out guns blazing and do too much volume which can also lead to overtraining in the long run.

This becomes important to be aware of if you are focusing on heavy weightlifting as the rule goes:

The heavier you train, the lower your weekly volume needs to be.

Training with heavier weights requires a longer recovery period. This means you can’t do as much every week.

When training with weights in the range of  80+% of your 1rm, reviews have shown optimal volume to be around 60 to 70 reps every 5 to 7 days.

Rep Ranges:

Your legs will respond best to heavy compound lifts and progressive overload. I like to aim for the 4-6 rep range. This allows you to lift heavy and build the maximum amount of muscle.


Best Leg Exercises

Now to the part you’ve been waiting for. When it comes to leg workouts there are dozens of different leg exercises that you can use. Of the many exercises available there are a few that stand tall as the best options to add real size and strength to your legs.

The best exercises to add real size and strength to your legs are:

Barbell Back Squat

You’re probably not surprised that the squat is at the top of the list of leg exercises that you need to be doing.

The barbell back squat is a full body compound movement however a large amount of work is done by the legs.

People can often say that the squat is an unsafe exercise or that it’s bad for your knees. This is only the case when the squat is performed with incorrect form.

Here is how to correctly (and safely) perform the barbell back squat.


Barbell Front Squat

The barbell front squat is a variation of the back squat that puts more emphasis on your quads than the back squat (which involves more hamstring). The other benefit of the front squats is it puts less stress on your knees and lower back, which can be beneficial if you have problems in those areas.

The front squat can feel awkward at first but the more you do it the the better it will feel.

This is how to perform the front squat.



The lunge can be done with either a barbell across your back or with dumbbells in your hands.

The barbell lunge is a great exercise for your legs.

Here is how to perform the exercise correctly.

Leg Press

The leg press is my favourite machine for training legs.

There is a couple of variations of leg press machines. There is the more upright variation that usually has a weight stack and you press the weight straight out and back.

Then there is the 45 degree angle variation. I prefer this one as you aren’t limited by the weight in the stack and you can get a better range of motion.

Here’s how you do it.

Romanian Deadlift

The romanian deadlift is a variation of the deadlift that allows you to isolate the hamstrings.

This is how the exercise should look.


Calf Raise

The calf raise is the standard calf training exercise. There are a lot of variations that you can perform during your workouts. The 3 ways I like to perform calf raises are:

  • Standing
  • Seated
  • With the leg press

I like to rotate between these variations of calf raises on my leg days.

Here is the standing calf raise:


The Best Leg Workout


Barbell Back Squat

3 sets 4-6 reps

Leg Press

3 sets 4-6 reps

Romanian Deadlift

3 sets 4-6 reps

Calf Raises

3 sets 8-12 reps

Barbell Lunge 

3 sets 4-6 reps


Give yourself a full 3 minutes rest between each set. If this sounds long to you, that’s okay. If you’re going to be lifting heavy you need to give your body time to recoup strength before going again.

Once you can complete 6 reps on an exercise it is time to add more weight.

Remember the golden rule of muscle building.

Progressive overload

You have to continue to add weight to the bar if you want your legs to grow.


Like This Workout? You’ll Love These:

The Best Chest Workout

The Ultimate Back Workout

The Ultimate Arm Workout

The Push Pull Legs Bible

The Best Tricep Workout


What do you think of this leg workout? Let me know your thoughts in the comments section below.

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