Category Archives: personal development

5 habits to boost your focus in the morning

**5 Habits to Boost Your Focus in the Morning**
*By Anujj Trehaan | Sep 30, 2025, 10:59 AM*

Mornings set the tone for the rest of the day, so establishing a focus-boosting routine can do wonders for your productivity. By adding a few simple habits to your morning, you can improve concentration and mental clarity. These practices are easy to follow and can be adapted to fit different lifestyles.

Here are five effective habits to help you stay focused throughout the day:

### 1. Start with Hydration
Drinking water first thing in the morning is essential to kickstart your metabolism and rehydrate your body after hours of sleep. Dehydration can impair cognitive functions, making it hard to concentrate. A glass of water or herbal tea can do wonders for your hydration levels and help set a positive tone for the day.

### 2. Practice Mindful Breathing
Mindful breathing exercises are a great way to calm your mind and increase focus. Spend five minutes on deep breathing, concentrating on each breath as it enters and leaves your body. This practice reduces stress and boosts mental clarity, making it easier to concentrate on tasks later in the day.

### 3. Set Clear Intentions
Setting clear intentions for the day helps you stay focused on what matters most. Take a few minutes each morning to write down three key tasks or goals you want to accomplish by day’s end. Having a clear direction keeps you focused and prevents distractions from derailing your progress.

### 4. Engage in Light Physical Activity
Light physical activity, such as stretching or a short walk, gets your blood flowing and wakes up your body and mind. This boosts energy levels and improves your mood, making you more receptive to focusing on tasks throughout the day.

### 5. Limit Digital Distractions
Limiting your exposure to digital devices in the morning is key to maintaining focus all day long. Instead of immediately checking emails or social media updates, dedicate this time to personal development activities like reading or journaling. These promote mindfulness without digital interference.

Incorporate these habits into your morning routine to enhance your focus and productivity. Remember, consistency is key!
https://www.newsbytesapp.com/news/lifestyle/5-habits-to-boost-your-focus-in-the-morning/story

Jenna Bush Hager reveals what caused ‘big fights’ between her and dad George: ‘I’d cry myself to sleep’

Jenna Bush Hager opened up about a major cause of tension with her dad, former president George W. Bush, during her younger years.

“There was a period of time when I made bad grades,” the TV host revealed during Friday’s episode of *Today With Jenna & Friends*. When guest co-host Sheinelle Jones appeared skeptical, Hager doubled down, saying, “They were bad.”

Jones then asked the mother of three how her parents, George and Laura Bush, would handle it.

“My dad would sit with me at that kitchen table and try to teach me math, and we’d get in big fights and I’d cry myself to sleep,” Hager, now 43, laughed.

Jones called the confession relatable, adding that she thinks it’s typical of kitchen tables all over the country at night.

Hager did not elaborate on exactly when the kitchen table meltdowns occurred, but she and her fraternal twin sister, Barbara, were 19 when their father’s first term as president began in 2001.

Hager married her husband, Henry, in 2008, and they have since welcomed three children: Mila, 12, Poppy, 10, and Hal, 6.

Despite the past arguments, Hager’s relationship with her father, now 79, remains strong.

In September 2024, she admitted that she called the former president in tears over the news that her former co-host Hoda Kotb would be leaving the show after 26 years with NBC.

“I don’t know if you’re embarrassed to say this or not, but I think that we should [talk about how] you called your dad,” Kotb recalled at the time, referencing Hager landing the co-hosting job in 2019. “And I remember when you first started working together with me, you were afraid, so she called her dad.”

Hager jumped in, recalling that George was happy for her but jokingly reminded her that NBC veteran Kotb was the star.

“Then I called him last night,” Hager divulged. “At first, he thought something really awful [happened], like I lost a loved one, because of how emotional I was.”

Hager continued, recalling how her father comforted and encouraged her.

“And then, he said, ‘Oh, she’s leaving, because it’s time, and you’re going to be fine. It’s your turn. It’s OK.’”
https://pagesix.com/2025/09/27/celebrity-news/jenna-bush-hager-reveals-what-caused-big-fights-between-her-and-dad-george/

Vicky Pattison ‘petrified and feeling like a pudding’ after meeting Strictly’s pros who ‘look like they’ve been carved by angels’ – as she reveals the biggest threat to her place on show

Dressed in her sequinned finest and looking like a million dollars, “little pudding” is the last phrase that springs to mind when you see this season’s Strictly star Vicky Pattison. But that’s certainly how Vicky feels not long after “Big Dance Day,” when all the Strictly celebrities and professionals get together for the first time.

“You’re with the tiny professional female dancers carved by angels — they’re the most beautiful creatures — and you’re standing there like a little pudding in your gym kit. And that’s before you start dancing and realise how inept you are. I was in a state of shock,” is how former I’m A Celebrity queen Vicky, 37, puts it.

Vicky only has herself to blame either way, because she “manifested” taking part in the show. Two years ago, Vicky reveals, she created a vision board on which, amid the pictures of “wedding dresses, engagement rings, puppies and houses,” was a picture of ex-Hollyoaks actress and 2017 Strictly star Gemma Atkinson in sequins — with Vicky’s head stuck on top.

“I feel like a proper creep,” she laughs. “But I love a bit of manifestation.”

This year’s other contestants include Harry Aikines-Aryeetey, aka Gladiator Nitro; actors Alex Kingston, Stefan Dennis, Lewis Cope, and Balvinder Sopal; former footballers Jimmy Floyd Hasselbaink and Karen Carney; drag artist La Voix; former rugby player Chris Robshaw; model Ellie Goldstein, who has Down’s syndrome; and TV personalities Thomas Skinner and Ross King.

Vicky’s Love Island winner pal Dani Dyer had also been set to take to the dancefloor, but she was forced to bow out on Tuesday after fracturing her ankle during a training session.

Although Vicky has a background in reality TV, she says she has “mixed feelings” about her time as one of the louder stars of the Newcastle-set MTV series *Geordie Shore*, in which she starred from 2011 to 2014.

“I’m grateful, but even at the time I didn’t always love it. I was always overthinking it, and at times I felt controlled and uncomfortable, and I coped by drinking more than I should. I was a kid really, and had a lot of growing up to do.”

Little wonder that Vicky has made a determined effort to branch out in recent years. While she entered the celebrity jungle in 2015 — emerging as queen — she has lately focused her energies on her podcast *Get A Grip* and documentaries, although she accepts that for some she will always be “just” a reality TV star.

“Some people are committed to the idea of who you were 15 years ago,” she says.

There are no worries about the so-called Strictly curse, in which happily married celebrity contestants fall for their professional partners. Paired with pro dancer Kai Widdrington, Vicky is blunt when asked if she worries she might get the hots for her partner.

“Have you seen my husband?” she says of businessman Ercan Ramadan, the clothing firm owner she married a year ago. “No offence to the dancers, they’re lovely lads, but he’s gorgeous and wonderful in every way.”

Not least because Vicky had a bumpy path to her happy ever after: following a number of short-lived relationships in her twenties, she was engaged to Newcastle businessman John Noble — only for that relationship to break down in 2018 amid rumours of his infidelity.

“I thought that was my happily ever after, and in some ways I felt I failed,” she says.

Fast forward a few months, and a semi-reluctant Vicky went on a date with Ercan after he messaged her on Instagram.

“I remember crying just before I was due to go,” she says. “But then boom. He went to the toilet, and I texted all my friends and said, ‘Buy a hat!'”

They moved in together eight months later, though they only finally married last year. By then, Vicky had frozen her eggs, a decision she says they made together early on in their relationship.

“I believed our relationship deserved a chance to develop naturally before the biological clock took over,” she says.

When she’ll make the leap to motherhood is up in the air, but it’s definitely off the agenda during Strictly.

“I think that’s enough of a challenge for now,” she says.

Vicky faces other challenges too. Two years ago, after years of battling horrendous symptoms that were continually ignored by professionals, she was diagnosed with PMDD (premenstrual dysphoric disorder), a debilitating condition that affects women of childbearing age.

Her experience has been so devastating that after going public she has become a campaigner for an end to what she calls “medical misogyny,” and recently wrote to Health Secretary Wes Streeting asking for a meeting to discuss the issue.

“He’s replied, and I’m due to meet him next month,” she reveals.

It’s clear how much what’s happened to her has taken its toll: her eyes fill with tears as she recalls her years-long struggle with symptoms.

“At its worst you totally lose yourself. I’m quite an outgoing, confident, happy woman, but that gets completely replaced with despair. You get heightened anxiety, exhaustion, insomnia, catastrophising, fear of everything. Nothing brings you joy.”

She pauses. “I’m actually going through it now.”

Could that mar her Strictly journey too?

“I don’t know,” she says. “I can’t control it. I was actually going through PMDD for both my weddings. But at the end of the day, joy won. And I hope it will again.”

In the meantime, her focus is on the practical stuff. She’s had advice from her podcast co-host and Strictly 2023 contestant Angela Scanlon, who urged her to start bathing her feet in surgical spirit, as well as “best pal” and Strictly 2024 alumnus Pete Wicks, who will be in the audience at some point.

“He was living on his nerves the entire time and as we have very similar personalities I’m trying to prepare myself for that,” she laughs.

Of course, nothing can really prepare you for that first moment of emerging onto the Strictly dance floor in front of a live audience.

*Strictly Come Dancing* returns tonight, 6.40pm, BBC1 and iPlayer.
https://www.dailymail.co.uk/tv/article-15125325/vicky-pattison-petrified-strictly-pros-threat.html?ns_mchannel=rss&ns_campaign=1490&ito=1490

On a digital detox? Do these 5 activities

On a Digital Detox? Do These 5 Activities

By Anujj Trehaan | Sep 25, 2025, 10:15 am

In today’s digital age, constant connectivity can lead to decreased productivity and increased stress. A digital detox involves stepping away from screens and embracing activities that promote mindfulness and relaxation. These activities not only help clear the mind but also enhance focus and efficiency once you return to work.

Here are five mindful activities to consider during your digital detox:

1. Nature Walks for Mental Clarity

Taking a walk in nature can do wonders for your mental clarity. Being outdoors reduces stress levels and improves mood, making it easier to think clearly. Nature walks also give you a chance to disconnect from technology and connect with your surroundings. Whether it’s a stroll through a park or a hike in the woods, this activity helps refresh your mind and body.

2. Meditation for Inner Peace

Meditation is a powerful tool for achieving inner peace and mindfulness. By focusing on your breath or a particular mantra, you can train your mind to be more present. Regular meditation practice has been shown to reduce anxiety and improve concentration, making it easier to tackle tasks efficiently when you return to work.

3. Journaling to Process Thoughts

Journaling is an effective way of processing thoughts and emotions. By writing down what you feel or think, you can gain clarity on what is bothering you or what you want to achieve. This reflective practice helps organize your thoughts, reduces mental clutter, and prepares you for the challenges ahead.

4. Reading Books for Knowledge Expansion

Reading books is an excellent way to expand your knowledge while taking a break from screens. Unlike digital reading, which can strain your eyes, physical books provide a more relaxing experience. This activity stimulates the mind, enhances vocabulary, and provides new perspectives that can inspire creativity and problem-solving skills.

5. Engaging in Creative Hobbies

Engaging in creative hobbies like painting or gardening provides an outlet for self-expression while keeping you away from screens. These activities encourage you to focus on the present moment, which can be therapeutic. Not only do they reduce stress, but they also promote a sense of accomplishment when you see the results of your efforts.

Consider incorporating these activities into your next digital detox to refresh your mind, lower stress, and boost your productivity.

https://www.newsbytesapp.com/news/lifestyle/digital-detox-5-activities-to-boost-productivity/story

How to resolve conflicts: 5 daily habits

**How to Resolve Conflicts: 5 Daily Habits**
*By Simran Jeet | Sep 22, 2025, 01:39 PM*

Conflict resolution is an essential skill, both in personal and professional life. By developing certain habits, you can improve your ability to handle disputes effectively. These habits are not only easy to adopt but also practical for daily use. Focusing on communication, empathy, and problem-solving can help create a more harmonious environment.

Here are five daily habits that can help you resolve conflicts better:

### 1. Practice Active Listening
Active listening means paying full attention to the speaker without interrupting or planning your response while they are talking. This habit makes the speaker feel heard and understood, which can defuse tension and lead to more productive conversations. Summarizing what the other person has said before responding shows that you value their perspective.

### 2. Maintain a Calm Demeanor
Keeping a calm demeanor during conflicts is extremely important. It helps you control emotions and prevents the situation from escalating. Techniques like deep breathing exercises or taking a short break before responding can help maintain composure. A calm approach encourages rational discussion instead of emotional reactions.

### 3. Focus on Common Goals
Shifting the focus from differences to common goals can be a game-changer in conflict resolution. By emphasizing shared objectives, all parties can work together toward solutions that benefit everyone involved. This habit promotes collaboration over competition and helps in finding mutually acceptable outcomes.

### 4. Use “I” Statements
Using “I” statements instead of “you” can make a significant difference in how messages are received during conflicts. “I” statements express personal feelings or experiences without blaming or accusing the other person. For example, saying “I feel upset when…” instead of “You always make me angry” makes the conversation less confrontational and more constructive.

### 5. Seek Feedback Regularly
Regularly seeking feedback from others about your communication style and conflict resolution methods can help you identify areas for improvement. Constructive feedback provides insight into how your behavior affects others’ perceptions during disputes. It also encourages continuous growth in interpersonal skills.

By incorporating these five habits into your daily routine, you can strengthen your conflict resolution skills and foster more positive, productive relationships both personally and professionally.
https://www.newsbytesapp.com/news/lifestyle/how-to-resolve-conflicts-5-daily-habits/story

Brown’s injuries have taught pivot invaluable patience

Dru Brown’s Journey: From Winnipeg’s Understudy to Ottawa’s Resilient Leader

OTTAWA — When Dru Brown was a young and eager quarterback with the Winnipeg Blue Bombers, he spent three seasons in the quiet shadow of a growing legend. His time as the understudy to Zach Collaros was a masterclass in patience, preparation, and waiting for his moment.

Now, a season and a half into his career as the starting quarterback for the Ottawa Redblacks, Brown has learned the brutal price of that opportunity. The lessons he absorbed in Winnipeg—staying disciplined in the process, maintaining a relentless focus on the day-to-day—are being tested in ways he never envisioned when taking over the role in Canada’s capital.

“There has just been a lack of consistency, just kind of across the board, starting with me,” said Brown, 28, in an interview with the Free Press following Thursday’s practice. “It’s always hard when you feel like you’re trending and then you get something like an injury, which is something that’s been frustrating to deal with because I’ve never really gotten hurt until I came here.”

He added, “There were a lot of things along my career, up to this point, that still happened but I was prepared mentally for them, the challenges that it brings. But when you’ve never really been hurt and you’re missing bits and pieces of time, it’s very frustrating because it’s nothing really you can control.”

Taking the Reins in Ottawa

Acquired in a trade for a fifth-round pick in January 2024 and quickly signed to a two-year contract, Brown was handed the keys to the Redblacks offence in what was his first shot at the No. 1 job. He responded by leading the team to their first playoff appearance since 2018, throwing for 3,959 yards and 18 touchdowns compared to 10 interceptions over 17 games.

Brown’s performance was a testament to his talent and the trust the organization placed in him. Redblacks head coach Bob Dyce and his staff saw a competitor who would live and die with every play—a quality that had made Brown a fan favourite in Winnipeg during his brief appearances.

Challenges and Setbacks in the Current Season

This season, however, has been a much different story. The wins have been harder to come by. The Redblacks currently sit with a 4-9 record, last place in the East Division, and a string of injuries has made Brown’s journey a lesson in humility.

He has been sidelined for multiple games with a hip injury, dealt with concussion-like symptoms, and most recently, a knee issue that he’s just returned from after missing three games. For someone whose only serious injury before joining the Redblacks included a broken collarbone his freshman year in high school, these physical setbacks have become a mental and spiritual test.

Brown, a devout Christian and meticulous planner who dedicates countless hours to his craft, said, “But you can’t prepare for a freak tackle or a bad landing. It’s definitely forced me to kind of look outside, I guess, of the game. I think that’s probably what I’m being taught.”

His voice carried a mix of exasperation and acceptance: “I take care of my body. You spend X amount of dollars in the off-season on doing those things, and then things happen. Everyone goes through ebbs and flows with their faith, and when they’re intentional with it, I think that it’s teaching me a lot right now.”

Personal Milestones and New Motivation

Brown’s perspective on the game has been shaped by more than just his recent injury history. This year, his wife Meghan gave birth to their son, Tayson—a life-altering event for the young couple that also provides a powerful new source of motivation.

“People talk about how your life can change in a moment. When my dad passed, it took about three months for it to set in, as far as being a life-changing moment,” said Brown, referring to the passing of his father, Dave, in 2023, just months before Brown signed with Ottawa.

“When you have a kid, something spiritual happens, or some presence is there, and it hits like that. Your life changes immediately. It’s been the coolest thing, man, just the perspective it gives you. Just watching him grow, and looking at pictures of when he was born versus now, it’s like holy crap, this is crazy. Just super grateful for the time that I do have, just being there for a lot of things, it’s hard to express or put into words. My wife is a superstar.”

A Newfound Purpose

As a father, Brown speaks with a renewed sense of purpose—playing for something bigger than himself. His competitive nature now carries an even deeper meaning.

“I like playing for things outside of myself,” Brown explained. “When you’re just doing it for your own fame or glory or statistics, you’ve got to ask yourself, why do you do it? I want my family to be proud. I want my son to look back and be like, ‘Man, my dad used to be somebody.’ I also do it for my mom and dad, and my sisters. Then there’s the people I care about in this building. They all understand how much work goes into this.”

Teammates and Coaches Recognize His Fire

That competitive fire is something Brown’s teammates witness every day.

“He’s just one of those guys who doesn’t have quit,” said Redblacks receiver Bralon Addison. “No matter what the odds are or what the situation is… you look in his eyes and it feels like we’re up 14 and trying to seal the game. He’s a guy that you can’t get to quit and he’s just always going to battle.”

Coach Dyce echoed the sentiment, confirming he would never try to temper Brown’s fierce competitive nature.

“With Dru, one of his superpowers is his competitive nature,” Dyce said. “So, I’m not going to necessarily temper who he is as a quarterback, and what’s made him successful.”

Reflecting on Winnipeg and His Role as an Understudy

Brown carried this attitude with him from Winnipeg, where he was a beloved figure despite limited playing time. Reflecting on his years backing up Collaros, Brown called the experience invaluable for his development.

Addressing critics who believe the Bombers should have kept Brown over their veteran pivot, he said he has nothing but respect for the organization’s choice to stick with their franchise quarterback.

“Sometimes people—and I don’t know if it’s this league or just in general—but teams want to move on so quickly,” Brown said. “When people asked me if I thought they would choose me over Zach, I was like, they shouldn’t have.”

He dismissed the idea of a potential quarterback controversy as foolish, highlighting his loyalty and understanding of the game.

“I saw how the Bombers’ unwavering commitment to Collaros brought them so much success, and I would never wish to be the person who messed with that. That becomes toxic,” he said, noting he remains close friends with Collaros. “You ride that until the wheels fall off, just out of loyalty, because of what he’s given that organization and that locker room.”

Looking Ahead as Brown Prepares to Return

In eight games played so far in 2025, Brown has completed 152-of-209 passes for 1,842 yards, 12 touchdowns, and five interceptions. The team’s 4-9 record and last-place standing in the East paint a tough reality—a far cry from their playoff run last season.

But as Brown prepares to return to the field after missing three games with a knee injury, the timing couldn’t be more fitting. He is slated to face his former team, the Blue Bombers, who have lost three straight and are fighting to keep their playoff spot at 6-7.

“I’m looking forward to getting back out there and competing with the guys again,” Brown said. “We got five games left. Why not win all five? But it starts with one first.”

Jeff Hamilton — Free Press

https://www.winnipegfreepress.com/breakingnews/2025/09/18/browns-injuries-have-taught-pivot-invaluable-patience