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Great Use of 200 Ruppees

By Junaid Tahir:

While driving back home I found 200 rupees (~2 USD or ~ 8 AED) in my car's dashboard.  I thought that most of the time I don't really care how much money is in the dashboard or in my laptop bag or in my home drawer. The reason for this probably is that usually the amount is so less that it does not grab my attention at all. However very next moment I thought that this small cash can definitely make a BIG difference in someone's life. For example:

1-    Buying 3 times meals for a person or one time meal/flour for a small family remembering the fact that there are hundreds and thousands of families who cannot afford to have 3 meals a day.

2-   Buying a small blanket/sheet or a pillow for a poor who can sleep properly or by buying a sweater for a poor to keep him warm in the winter season while we enjoy warm heaters inside our homes.
3-   Giving this amount to a hospital to support their free medical services.
4-   Giving this amount to cover
day electricity bill for an orphan house.
5-   Taking responsibility for the monthly education fee for one orphan or poor kid.  

Well, we can think of many other genuine causes to spend such a minor amount in order to make BIG Difference in our society, especially considering the fact that millions of families are living below the poverty line around us or in this world. I personally think that if we don't ponder like this then we have quite a cruel attitude towards our society. So I urge all of you to find a good reason to spend your money instead of keeping the money in your car dashboards, home drawers or laptop bags. Never under estimate your little efforts. Remember that services to the society is the tax we must pay for living in this world and indeed this is one of the ways to thank God Almighty for the blessings He has showered upon you and your loved ones.

So in summary here is how you can be an effective member of humanity:
a) by spending small amounts for social causes.
b) by allocating 5% of your earning for feeding poor and supporting social causes
c) Sharing this article on Facebook, Google Plus, Twitter and/or forwarding to your family, friends and colleagues to generate the ripple effect and spread awareness.  

These 10 Questions Can Foretell If You'll Be Successful In Life


These 10 Questions Can Foretell If You'll Be Successful In Life

Success isn't limited to just how far you've climbed up the corporate ladder, but other aspects of your life, too, such as instilling a healthy balance between work and family, pursuing and achieving various goals and dreams, and simply embracing who you are. However, there are scientifically proven signs that will indicate whether or not you will truly be successful in life, in whatever way you choose to define success. Here are 10 questions that predict whether you'll spread your wings and soar toward your goals and success

1. Are You Open And Mentally Prepared To Grow?
People, who are opposed to the idea that people's character, intelligence and creativity can change, tend to have slower development in their personal growth, because they want to avoid failure instead of working on those three areas of their lives. But those people with a "growth mindset" see failure as a learning point from which to leap from as they bound onward and upward toward success. They embrace challenges, survive setbacks, embrace and improve based off of criticism, and will attain their goals. Stanford psychologist Carol Dweck researched how people view their personality's influence on their happiness and success and found that those positive and open individuals believe their true potential is limitless and so are more willing to work harder and be more dedicated.

2. Are You Private About Your Goals?

Surprisingly, psychologists say that telling someone about your personal goal makes it less likely to materialize. Entrepreneur Derek Sivers, who spoke in a TED Talk Keep Your Goals To Yourself said that to meet a goal, a person must take steps, put in the hard work and not stop until he or she is satisfied. But once you tell someone about your goal and they recognize your mission, that's called "social reality" where the mind is swayed into feeling that you've already met your goal and you're no longer motivated to proceed.

3. Are You Happy?

Positivity is a key ingredient to success and being happy helps with that upbeat outlook. That doesn't necessarily mean you should be satisfied and not strive for greater goals and successes, but be happy with you and where you're at each step of the way. Psychiatrist and author of Heaven and Hell: The Psychology of the Emotions George Vaillant's research revealed that love is truly the key to happiness. Even if an individual relishes success in work, rakes in a boatload of money and enjoys good healthy, that person will not be completely happy without love and positive relationships.

4. Do You Have A High Level Of Self-Esteem?

It takes confidence to have the competence to grow and gain successes. Authors Katty Kay and Claire Shipman, who penned The Confidence Code, note that low self-confidence leads to inaction, but taking those first steps armed with an action plan will boost a person's belief that he or she really can succeed.

5. Are You Exactly Who You Want To Be?

Exuding the qualities of successful leaders doesn't mean you have to be fake, but instead means you're working toward the new and improved you. In her Harvard Business Review article titled The Authenticity Paradox, professor Herminia Ibarra said that "play-acting" will help you gain confidence and others will feel the same way about you, too.

6. Do You Have Extreme Will Power?

One method to increasing your will power is to select one thing to improve upon bit by bit every day and to not procrastinate things that take just a few minutes to tackle, such as loading the dishwasher after dinner or swapping out the laundry in the washer to the dryer. Author James Clear notes that elite performers in a wide variety of fields, from athletes to musicians to artists and even CEOs, are more consistent than others.

7. Are You A Social Butterfly?

People who are both smart and socially adept tend to earn more. According to a study conducted by Catherine Weinberger, an economics professor at the University of California, Santa Barbara, having both cognitive ability and social skills are one key to success.

8. Are You Ambitious?

One characteristic that repeatedly appears in highly successful people is grit. Psychologist Angela Duckworth has studying both kids and adults and found that those who have grit, or stamina, are hard workers with their minds set on a goal and will work harder than others to turn that goal into a reality. Jason Ma, author of Youth Leaders 3.0: Stories, Insights, and Tips for Next-Generation Achievers, notes that anyone can be ambitious with the right motivation.

9. Are You A Risk Taker?

Ambitious people dead set on achieving their goals also know they often must take some risk, which can be quite difficult for others. Ma noted that oftentimes a breakthrough in the path to success can be spurred out of a well-managed crisis. These people also don't spend too much time honing their skill set, but rather executing a strategy utilizing those valuable skill sets.

10. Are You Steadfast?

Do not compete with others and let their negativity or successes drag you down. Ma notes that a person's biggest competitor should be himself or herself. Do not measure yourself against others and do not them steer you off course.

How To Be Successful In A Nutshell

As you work on the "new you" with an eye on the prize of success, remember Maslow's hierarchy of needs that explains how you cannot be the best you can be until your first tier needs are met. These are the basic needs, such as food, financial ability to pay your bills, and support and self-esteem that buoys your self-worth. Once you have a game plan mapped out for meeting those basic needs, then begin working on the next levels and charge ahead down that path to success. Be sure to surround yourself with other ambitious, driven, goal-setting people and support each other as you work toward attaining those goals.

Withstanding setbacks and Derision

Withstanding setbacks and Derision
The quality of a person can easily be deduced on the basis of his capacity to withstand repeated failures and the smirks and derision from well wishers and also enemies. But the Derision experts always try to demoralize. They egg others to join the lynching. Easy success is simply not success at all. It is the receipt of a donation. When the mission involves the interest of millions of people, one must automatically expect derision and also the effort to egg and gang up by the derider.
The methods of derision are many. The outright boor leaves the topic and attacks you personally. He is the easiest to handle. You can ignore him, because he has become a boor in the first place, because he led a life of failures and pocketed many insults and now is trying to just get rid of the pent up revenge in negativism. He lost his capacity to understand because he just does not want to understand. The anger must be hiding inside him without his notice as a repression. Repressions are negative triggers based on bad experiences, which the conscious cannot bring out, but do lot of damage while hiding within. An expert psychiatrist can cure one of this condition. But left in the society these deriders do real damage if paid attention to.In a society they can kill missions.
But the most dangerous is the expert pretender, who puts a colour of scientific expertise to his derision. When Edison failed 2500 times before he succeeded in making the electric bulb he must have been confronted by many experts. When the attempts to develop the flying machines were made, the prevailing scientific opinion was that flying was impossible. One need not mention Einstein who was tormented by low grades, academic failure, considered unfit even for a school teacher’s job...
From the Galileo on all original thought often confronted virulent derision.

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Top 10 Ways to Eliminate Anger

Remove Anger and Gain Peace
Do you become angry when you get your feelings hurt? What about when you're unhappy or feeling frustrated? Criticism is another common trigger for angry feelings. However, anger isn't something that happens to you. It's something you do to yourself.
Anger isn't a useful emotion. It drains your energy and damages your health. It can ruin relationships and hold you back from new opportunities.
While it's challenging to control external circumstances, you can learn to control your angry reactions and attitudes. Think about how powerful you'd feel if you had this kind of control.
Do you ever find yourself becoming angry over irrelevant issues? Your life could be much more joyful if you eliminate such anger. Make today be the day you start to move toward peace.

Gain more peace in your life with these suggestions:

1. Spend time each day reminding yourself how great life would be without anger. Create a positive image in your mind and keep moving toward that more peaceful existence.

2. Avoid taking everything so seriously. Remind yourself that life is short. Does the issue that's causing your anger matter in the grand scheme of things?

3. Try counting to ten. Your mom probably told you to stop and count to ten at some point in your life, and moms give great advice. This strategy is distracting and gives you the mental space to come up with a better alternative.

4. Take a drink of water. Again, this will distract you from your anger and give you a few minutes to regain your composure. To some extent, many of us are chronically dehydrated. A little water will likely make you feel better.

5. Focus on your breathing. By focusing on your breathing, you're taking the focus off whatever is making you angry. A few slow, deep breaths can have a calming effect.

6. Realize that everyone has an opinion. It's pointless to get angry just because someone doesn't agree with you. How would you feel if others became furious every time you didn't agree with them?

7. Decide to react calmly, regardless of the situation. Having good intentions can make all the difference.

8. Think about something funny. It's much more difficult to be angry while you're laughing. There's something funny in nearly any situation. If you're unable to find something at that moment, remember another time that was humorous.

9. Focus on being patient. Try slowing everything down and calming your anger. Your emotions are much less likely to get out of control if you react more peacefully. Those who are patient have more freedom and options.

10. Think positive thoughts. Anger is based on your interpretation of the situation. Avoid assuming the worst. Positive thoughts result in positive emotions and a happier life.
Anger is a sign of poor self-control and it's an emotion that rarely leads to a positive outcome. When you're angry, you're likely to make unfavorable choices. Poor decisions make life and relationships more challenging than they need to be.

Work on controlling your anger daily. Consider getting professional help if anger is prominent in your life. With a little practice, nearly anyone can learn to control their anger.
The post Top 10 Ways to Remove Anger and Gain Peace appeared first on My Self Improvement Daily.

This is How Julie Got Fired from Job

"Yes, but, it wasn't my fault…."
"Yes, but, I didn't know…."
"Yes, but, they said…."
That's what Julie's manager heard whenever he gave Julie (the new junior software engineer) feedback about her low performance. Whenever he would suggest a way she might improve her work, she'd respond with a "yes, but" and some defensive excuse. While this new engineer's technical skills were acceptable, they weren't stellar -- unlikely to improve if she couldn't handle hearing constructive feedback, let alone criticism.
So when the company president called for staff reductions, her manager remembered Julie's "yes, but" responses. After being told her position was terminated, Julie tweeted to her friends, "I just got fired! They expect too much! It's not fair!"

Are You Aware of Your Habits?
When I heard about Julie's defensiveness, I wondered if Julie knew the real reason she was fired. Did she understand that engineering skills weren't the issue? Was she aware of her defensive 'yes, but' habit?

Emotional routines like Julie's operate below the level of our conscious awareness. Think about what happens when you take a photo with your smart phone. You provide the "trigger" of pressure on the phone, the device does the rest with information it has stored. The same happens with habits. An emotional trigger occurs and you respond using the routine stored in the part of your brain called the basal ganglia. For Julie, when she heard "criticism," her brain kicked into its automatic "yes, but" defense.

To change your phone, you need to know what happens after you press the button. Then, you must modify the software it triggers. The same is true for our habits. Before you can change an automatic emotional response, you have to be aware it exists. You need self-awareness.

Why Self-Awareness Matters
For Julie, lack of awareness of her defensive reactions cost her a job. Self-awareness, one of the four key components of emotional intelligence, underlies the other three. Without knowing what we're feeling, we can't take steps to control those emotions. Such self-management is the second component. Lacking self-awareness, we can't have the third, social awareness. We don't understand how we impact other people and can't tune in to what others feel. Moving beyond awareness of others to interaction, without self-awareness, the fourth – relationship management – is impossible.

How to Develop Self-Awareness?
Does Julie want to develop self-awareness? Do you? That's the first step, to have a desire to be aware of your emotions. Perhaps ask yourself why, then take these steps.

Stop: Practicing mindfulness is a superb way to develop self-awareness. Recognizing that our minds wander about 50% of the time, "mindfulness" refers to that move where you notice your mind wandered. With mindfulness, you monitor whatever goes on within the mind. It sounds simple, but it is more challenging to put into practice. The way I learned mindfulness is through meditating, sitting quietly, stepping back from a busy brain to focus on the present moment. I've shared several techniques for mindfulness in my audio CD Cultivating Focus.

Look: Once you've stopped, notice and name what you're feeling. It's helpful to practice this at different times of day, in different situations. Take a few moments to tune in to yourself. Our counter-productive habits, like Julie's improvement-blocking kneejerk defensiveness, come up over and over. One key signal we're in their grip is the bodily sensations they trigger. Notice, for example, are you breathing slowly or holding your breath? Does your pulse feel slow or fast? Are you sweating? Do your muscles feel tense?

Listen: One of the best ways to become aware of yourself is to ask others how they perceive you. That's the value of 360-degree feedback tools. You fill out a survey about your behavior and ask trusted others to fill out the same survey. A good coach can help you review the differences between your perceptions and the experiences of others.
* * * * *

If you'd like to learn more about developing self-awareness and how to change self-defeating habits, I encourage you to join Tara Bennett-Goleman and I at Omega Institute in August for Connecting Emotional Intelligence with Mindful Habit Change: A Gentle Path to Awakening. Tara is a teacher, psychotherapist, and author of Mind Whispering and the New York Times best-seller Emotional Alchemy.

Choices Matter More Than Abilities: “How to Play” vs. “Where to Play”


In Harry Potter and the Chamber of Secrets, Professor Dumbledore tells his protégé, Harry, "It is our choices that show what we truly are, far more than our abilities." With this statement, Dumbledore stakes a position at the heart of an age-old debate about the keys to success. The debate is applicable to people, companies, and even nations.

Understanding the Two Sides of the Debate

How to Play: This side of the debate attributes success to the quality of work rooted in current capabilities. The logic being that the prudent risk-adjusted strategy is to focus on what we know, what is already working, and what is getting better at it. There is of course, more certainty in such a view, and it keeps the engines running. This may translate at a large firm as, "Let's continue to drive operational efficiency in our factories and beat the competition with our operational advantage." At a personal level, the narrative may be, "Study hard, put in your 10,000 hours, and become the best in the subjects being taught in school."

Where to Play: This side of the debate (which includes Dumbledore), attributes success to the quality of tomorrow's choices and making a bet on new journeys. The argument is, "Let's figure out what will be important next and though there is risk, we must bet on it". There is more risk in this view and not only does one have to get the "next thing" right, the execution toward and during the "new thing" must also work. At companies this would sound like, "What are the adjacencies we should grow into? Can we funnel dollars from the low-growth, high-margin businesses to higher growth businesses?" A personal interpretation would be, "Instead of just focusing on my current responsibilities, what should I learn for the future me?"


For example, "how to play" would be Coca-Cola driving efficiency in their bottling plants and supplier negotiations. While entering new businesses like coconut water or Coke+coffee (Coke Bläk) would be in the "where to play" category.


So, which is more important?

In the article "The granularity of growth," McKinsey & Company make a startling discovery. In a seminal piece of research, McKinsey disaggregated corporate revenue growth for 200 companies into three factors:

  1. Industry segments where companies choose to play (e.g., Coca-Cola deciding to enter the coconut water business);
  2. Revenue gains through mergers and acquisitions (e.g., Coca-Cola's stake in Monster); and
  3. Gain or loss of market share in an existing business (e.g., Coca-Cola driving efficiency and share in the carbonated drinks business).

Using our definition, the first two account for "where to play" since they depend on choices about where to compete. The third is the "how to play."

The results were conclusive irrespective of industry. McKinsey & Company found that 80 percent of growth is based on "where to play" and 20 percent is based on "how to compete" (or play). That's a four times or 400 percent difference. Many of us may intuitively feel future choices should play a larger role in growth; still, a four times or 400 percent difference is quite startling.


To achieve corporate growth, "where to play" is  four times more important than "how to play."  — The granularity of growth, McKinsey & Company

Here's  another way to think about it. Most real estate companies in the Middle East and Hawaii during their boom years made money – a case of being in the right place at the right time. And most companies in the semiconductor industry struggle (where margins are a few points above zero). So the average company in a hot real estate market is far more successful than one of the best companies in the semiconductor industry. As Warren Buffett said, "When a bad industry meets a good manager, the industry wins."
If "where to play" is the bigger growth driver, there are several questions that need to be thought through. For example, even though it does not help as much with growth, does "how to play" play a disproportionate role in protecting the downside risks? Is the volatility of a strategy focused on "where to play" greater? Is there an asymmetrical risk-return scenario where doubling down on "how to play" and "where to play" lead to higher risk adjusted returns?
While these questions are valid, the role of "where to play" in growth is irrefutable. So, let us turn our attention to how we apply this understanding to our personal and professional lives.

The Paradox of Our Personal Lives
If "where to play" is four times more important than "how to play", and it intuitively makes sense, are we allocating our time appropriately in our personal and professional lives between future choices (where to play) and our current capabilities (how to play)?
What percentage of our time and effort do we spend on the "where to play" questions? What skills do I need to build for the future me as markets shift? What training or reading should I be doing today to prepare myself for the changing tomorrow? For most people this is just 5 -10 percent. The most common refrain being, "I'm so busy handling the challenges of today that there is not enough time to think about the choices of tomorrow."
Now compare that with what percentage of our time and effort we spend on the "how to play" questions. "How can I complete all the tasks on my plate? How I can make my current assignment incrementally better? Where can I apply the skills that I know?" For most people, this is as much as 90 to 95 percent of their time.

I am not advocating that we spend 80 percent of our time on "where to play" because solving the challenges of today lays the foundation for tomorrow (by building credibility and honing our skills). I am wondering if "where to play" is four times more important than "how to play", why aren't we spending more time on it at all?

Why is "Where to Play" Hard?  Discomfort of Purposeful Commitment Gone Wrong
As a thought experiment, let's say Amy owns $10,000 of Apple stock. And her friend Sally owns $10,000 of Amazon stock. Sally decides to sell her Amazon stock and buy $10,000 of Apple stock. Now, unfortunately, Apple stock drops by 10 percent and both Amy and Sally lose $1,000 each. Who is unhappier – Amy or Sally?
Though the economic loss in both cases is the same, Sally is a lot unhappier than Amy because of the narrative they tell themselves. For Amy, the 10 percent loss happened to her since she was already an owner of Apple stock. For Sally, she brought the loss onto herself by her own actions. She purposefully committed to something that did not work out.
The "where to play" decisions carry the burden and discomfort of purposeful commitment going wrong. Hence, most people avoid it. It is much easier to continue what we are doing, and if something does not work out, then take comfort in the belief that it happened to us than do something different and bring the misfortune onto ourselves.

Two Strategies to Decide "Where to Play"
Fewer, stronger choices "Warren Buffet's longtime partner, Charlie Munger, suggests in Poor Charlie's Almanack that we make fewer choices. When Buffet speaks at business schools, he tells students he can improve their finances by giving each student a 20-punch card, with each punch representing all the investments one can make in a lifetime. You'd have to think long and hard about each decision and load up on it, but would do much better financially.
Unconditional First Move Avinash Dixit's book The Art of Strategy:  The Game Theorist's Guide to Success in Business and Life uses game theory to demonstrate how committing to an unconditional first move can help our "where to play." Let's say you want to get up every morning at 5am to exercise. Your "nighttime self" is excited about creating a healthy start to the day but in the morning, your "nighttime self" wants to sleep in. What game can you play to ensure your "nighttime self" wins? You can win the game with yourself by setting up an unconditional first move such as setting an alarm to ring across the room, forcing you to get out of bed to turn it off.

Another example is a game of chicken in which two people in cars race toward each other and the first person to swerve is the loser. What unconditional move can you make to be sure you win this game? What if you removed the steering wheel from your car, thereby removing your ability to turn? This would be a clear message to your competitor that "I'm not turning back."

Serendipity and explicit choices
There is obviously more to driving growth than the "where to play" choices. In some cases, to protect the downside, "how to play" is the right choice. But the real point is to drive explicit decision-making as much as we can. There is certainly room for, and value in the serendipity in life, but that is not the same as ambling through the journey aimlessly.

Steve Jobs told Stanford graduates at a commencement address in 2005, "You can't connect the dots looking forward, you can only connect them looking backwards." And indeed, we all want to trust, as Jobs said, "that the dots will somehow connect in your future." When we are aware, conscious, and explicit about our choices, we all make better decisions for both who we are today and our future me.

Source: LinkedIn

How Wasim Akram Is An Inspiration For Cool Diabetes Management!


Wasim Akram is a well known Pakistani Cricketer. He is recognized as one of the fastest bowlers in the history of world cricket.

A lot of sweat and discipline goes into making a successful sports career. But there is an extra mile that Wasim Akram had to walk to be a successful sports icon that he is today.

Wasim was diagnosed with type 1 diabetes at an early age of 29 years in 1997. His career was taking off well and the discovery of diabetes came as quite a shock to him. He was young, active and at the height of his fitness levels. Then what went wrong?

He says he was under tremendous stress due to sports controversy at that time for a few months. The stressful situation probably triggered it.
He was under the gloomy side for sometime after being diagnosed with diabetes. “Six weeks is all I took to come out of the depression of living as a diabetic”, he says. He rose to the challenge of managing a life and career with diabetes with great determination. The rest, as you know, is history.
Today he travels across the globe and spreads awareness about the malaise of diabetes. He tells people if he could manage diabetes and live an active life as a sportsman, so could anyone else. He is quite an inspiring role model, isn’t he?
Let us explore how he manages his diabetic condition and still maintains his exemplary fitness levels-
Bring Acceptance:Create mental and emotional acceptance for this condition. This will prepare you and your family as well to take steps to evolve a diabetes management plan, with a positive attitude. As stress may further elevate your blood sugar levels, it is best to remain relaxed.
Watch Your Plate:Managing your diet is a crucial part of diabetes management. Ask your doctor to give you a list of foods with low glycemic index. Eat small meals every 3-4 hours.
Eliminate sugary and oily food products.
While shopping, read the label and avoid items high in calories, trans fats, and artificial sweeteners.
Limit your intake of carbs, especially at night.
All the food you eat becomes sugar. By eating sugary or carb rich food, your blood sugar levels will rise. This will put strain on your pancreas. So, the less you eat, the lesser will be the amount of glucose in your body.
If you are tempted to eat restricted food, eat it in small quantities infrequently.
For example, if you are fond of apple pie, then eat a small piece of it instead of large chunks. Indulge in it only once a month or so. This will satiate your taste buds and save you the risk of going overboard with blood sugar levels.
Include lots of salads, fruits, fresh veggies, whole grains, and unprocessed foods in your daily diet.

Monitor blood glucose regularly:Check your blood sugar before and after meals, and also at different times in the day. This will make you aware and you will be able to manage better.
If you are too excited, happy or stressed, then your blood sugar will fluctuate from normal. Regular monitoring will give you the red flags so that you can balance your blood sugar by medicines, diet and exercise.
Wasim goes for a walk at night if his blood glucose levels are high after dinner. This brings down the blood sugar under control.
Exercise:It is normally believed that if you are diabetic, your muscles will not get enough energy and you will feel fatigued. This is not true.
Wasim Akram is an outstanding example of this fact. He has a grueling schedule from 6.30 am to 11 pm. His job as a cricketer required strenuous physical training and practice. He has managed his energy levels by following a regular exercising routine.
Exercise brings more oxygen to your body cells, that in turn keeps you energized. Exercise also keeps your blood sugar levels under control.
It is scary to be diagnosed as a diabetic, but it is not the end of the world. Instead of feeling the blues, it is possible to lead an active and healthy life with diabetes. The key lies in managing it smartly with proper food, medicines, exercise and a ‘never say die’ attitude. Wasim Akram is a shining example of this.
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Excel: Making Tree Map (For Excel 2016 Only)

Treemap is an easy and beautiful way of visualizing layered data. It represents your data set in a way that is visually pleasing and easy to understand. This post will show you how to create an Excel Treemap.
Following tutorial is showing how to build a treemap chat in Excel 2016. Treemap Chart is not available as a build-in chart type for the versions of Excel prior to 2016.
In our example, I will use the population of countries, grouped by continents. I took the data from:
Arranging data took some time but I managed to prepare this dataset:Excel Treemap 1
Notice how the list is ordered as Continent -> Country -> Population. With this dataset, all we need to do is to select whole data and insert an Excel Treemap. It is located in Inset ribbon along with other charts under "Hierarchy Chart" group.Excel Treemap 2
Click on Hierarchy Chart and then on Treemap to insert an Excel Treemap.Excel Treemap 3
Your chart will be created at that instant.Excel Treemap 4
You can apply some formatting if you choose to. Or select a pre-made style from chart styles menu. Here is the one I use:Excel Treemap 5
You can download this Chart along with the data from this link: Download Excel Treemap Chart
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How To Cure Muscles Aches

Muscle aches may occur after intense physical exercise, overuse or a minor injury. Muscle strain and pain caused by overuse is localized to specific muscles in the body. Infection, illness or a medication can cause muscle aches throughout the entire body or systemic muscle pain. A physician must evaluate and treat systemic muscle pain. Home care or self-care can relieve the pain of muscle aches and promote healing. Muscle aches that is the result of physical activity or overuse appears within 12 to 48 hours after the activity.
1.Reduce the swelling and relieve pain. Apply ice to the affected muscle to reduce swelling and relieve pain. Use ice packs in the first 24 to 72 hours after a muscle strain. Apply the cold pack to the affected area three times a day for about 20 minutes. Over the counter ibuprofen can reduce the swelling and relieve the pain of muscle aches and pains.
Compression bandages and elevation reduce swelling as well. Elevation promotes circulation or blood flow to the sore muscles.

2. Apply heat to the affected muscle to promote increased blood flow and healing of a strained muscle. Circulation and blood flow can help to heal torn or strained muscles. Heat compresses or soaking in a hot tub can help to improve circulation in the affected area.

3. Rest the affected muscles to allow healing time for strained and torn muscles. Continuing intense physical activity can prevent healing of the sore muscles and may result in further injury.

4.Begin light stretching to promote healing of the muscles. Gentle stretches of the muscles can improve muscle tone during the healing process. Avoid high impact aerobic activities or weight lifting while experiencing pain in the muscles. Physical therapists can recommend stretching exercises to relieve muscle aches and pains. Walking, cycling or swimming can help to strengthen the muscles and avoid re-injuring them. Low impact aerobic activity provides physical exercise without causing another injury of the muscle.

Gradually increase activities to restore normal function of the muscle. Give the muscles time to heal and stop activities if pain reoccurs.

  • Massage on the affected muscles can help to relieve pain for aches and strains.
  • Try slowly stretching your muscle after icing and/or heating.
  • Relax and take it easy. Try to sit in a comfortable position that does not strain the sore muscles.
  • A hot shower or bath will help ease the pain.
  • A bag of frozen peas or vegetables works well as an ice pack for muscle pain.
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It Is Not The Strongest That Survive

 '' It is not the strongest that survive, 
nor the most intelligent that survive. 
It is one that is most adoptable to change ''
~ Charles Darwin.

Top 10 Foods that Help Heal the Pancreas

By Christine . S
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People do not think about the health of their pancreas in the way, for instance, that they think about heart health. However, the pancreas is an incredibly important part of the body, playing a crucial role in digestion and helping the body to break down foods more efficiently and absorb their nutrients. The good news is that the pancreas can be supported and nourished through good dietary choices, such as adding the food below to your diet.


Berries such as blueberries, cherries and blackberries are among the fruits highest in antioxidants, which can protect the pancreas from oxidative stress that is the result of free radical damage and even help reduce your chances of serious conditions like pancreatic cancer.


Broccoli – and other members of the cruciferous family, including kale, cauliflower, Brussels sprouts and cabbage – contain high levels of a sulfur-containing compound that has been shown to help detoxify the organs (including the pancreas) and reduce the risk of pancreatic and other forms of cancer.


Garlic and other members of the allium family like leeks, shallots and onions, contain a compound called allicin. This is the active ingredient that gives garlic its antioxidant and anti-inflammatory properties and also helps with pancreatic cancer prevention.

Red Grapes

Red grapes are one of the best sources of a compound called resveratrol, another powerful antioxidant that can protect the tissues of the pancreas from free radical damage and help reduce the chances of pancreatitis or pancreatic cancer.

Reishi Mushrooms

Not only are these Chinese mushrooms delicious, they contain powerful anti-inflammatory compounds which can reduce inflammation and swelling around the pancreas and thus lower your chances of developing pancreatitis.


The pancreas needs both iron and Vitamin B to function properly, and spinach has both in spades. A pancreas that is properly nourished will be less likely to become inflamed or to be vulnerable to the onset of cancer.

Sweet Potatoes

Sweet-potatoes (and other orange fruits and vegetables like carrots, corn and some citrus fruit) receive their vivid color from beta-carotene, a powerful antioxidant which has also been shown to support sustained pancreatic health.


Tofu has two benefits that make it great for pancreatic health: it is high in protein (which can help to support the pancreas) but low in fat (a high fat diet can exacerbate any pancreatic problems).

Tomato-Vegetable Soup

Tomatoes are rich in lycopene, also a powerful antioxidant to help maintain pancreatic health, while the addition of other vegetables adds vitamins, minerals, and other important nutrients that also support good pancreatic function.

Probiotic Yogurt

Yogurt with live, probiotic cultures helps to replace and replenish the healthy bacteria in your gut. This helps improve your digestion and a healthy digestive system, in turn, helps to promote pancreatic health.
As you can see from this list, a pancreas-friendly diet that includes these foods will not only help you protect this vital organ, but strengthen your immune system and improve your overall health and wellbeing.

Humor - The Wise Doctor

A woman goes to the Doctor, worried about her husband's temper.
The Doctor asks: "What's the problem?
The woman says: "Doctor, I don't know what to do . Every day my husband
seems to lose his temper for no reason. It scares me."
The Doctor says: "I have a cure for that. When it seems that your husband
is getting angry, just take a glass of water and start swishing it in your mouth.
Just swish and swish, but don't swallow it until he either leaves the room or
goes to bed and is asleep."
Two weeks later the woman comes back to the doctor looking fresh and reborn.
The woman says: "Doctor that was a brilliant idea! Every time my husband started losing it, I swished with water. I swished and swished, and he calmed right down!
How does a glass of water do that?"
The Doctor says: "The water itself does nothing. It's keeping your
mouth shut that does the trick."

Honesty & Clarity

Honesty & Clarity

Honesty does not mean simply speaking your mind. Honesty means to be very clear about everything going on inside you. Where there is honesty, feelings become pure and clean. Honesty is where there are no other polluted thoughts or feelings inside.
Such clarity is reflected in your words; they will be filled with the power of truth, and spoken with ease and without hesitation. The genuine honesty cultivated within you is what will reach out and touch others.

Free Yourself from Needing the Approval of Others

Free Yourself from Needing the Approval of Others

Since we were children, most of us learned that it could be advantageous to make others happy. Most children want the approval of their parents, teachers, and peers. We tend to carry that same tendency into adulthood. While it's natural to seek the approval of others, sometimes it might not be for the best.Being a strong and free person includes the ability to move freely through the world without excessive concern about the opinions of others.

Think about the people you respect the most. Do they allow the opinions of others to dictate their decisions? You can live the same way.

Live life on your own terms with these tips:

1. Learn to say what you think. If you're concerned about the opinions of others, you've probably developed a habit of keeping your opinion to yourself.
  • Start giving your opinion on smaller issues. For example, if you're asked what place you'd like to go, give a specific answer.
  • As your comfort level improves, you can speak up about more important issues.
2. Take the time to appreciate yourself. Keep a few minutes each day to remind yourself of all the things you like about yourself. Think about all the good things you do each day. List your positive characteristics.
  • If you can approve of yourself, you'll be less likely to need approval from others.
3. Remind yourself that it's impossible to make everyone happy. There are a wide variety of people in the world. So no matter what you do, there will always be someone who doesn't like you. Interestingly, those that try to please everyone tend to be less respected. Others admire confident people, and confident people march to their own drum.
4. There's more gray area than you think. Many people that desperately seek the approval of others believe that perfection is the only thing that pleases others. You're not going to be condemned (or considered a saint) for everyday words and actions.
  • Even the best people occasionally do or say things that most would consider to be negative. Others understand that no one is perfect all of the time. Do you judge people harshly over minor issues?
5. Avoid reacting to disapproval in a way that encourages the criticizer. Many people use disapproval as a way to control others. When you apologize unnecessarily or change your opinion in reaction to disapproval, you might be simply rewarding that other person.
  • If you feel that another person is being unreasonable, consider confronting them in a calm, reasonable manner. You'll likely find that the criticizer's tendency to disapprove will stop when it fails to affect your choices. The disapproval you're showing is fair under the circumstance. For once, disapproval will work for you instead of against you!
6. Before taking an action, ask yourself if you're primarily doing it to receive approval. Try to eliminate activities and choices from your life that are driven by the need to have others think highly of you.
  • Do a few things each week that you enjoy, even if they're not going to impress anyone. It gets easier with time.
We all seek the approval of others from time to time. But allowing that need to control your thoughts and behavior makes life less enjoyable and more challenging.
The first step to changing approval-seeking thoughts and behavior is recognizing them as they occur. With a little work, you'll find that the disapproval you've been avoiding has much less impact than you thought! It's simply not a big deal. Free yourself from needing the approval of others. You'll be glad you did!
The post Free Yourself from Needing the Approval of Others appeared first on My Self Improvement Daily.

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Impress Your Boss with These Easy Excel Tricks

Microsoft Excel is one of the best tools around the office. Whether it be crunching numbers or keeping track of data, Excel has all of the perfect tools built into the program. While the ability is there, Excel has a steep learning curve and there are probably a lot of tools you aren't aware of that could make your life so much easier. If you want to impress your boss and become the office Excel master, then check out the infographic below for 7 amazing Excel tricks.

Be Careful - Pokemon Could be Dangerous

pokemon goPokemon Go can be a dangerous game. People have been hit by cars trying to catch Pokemon, others are trespassing on people’s property and more.This game is having all kinds of unintended consequences.
Well, now some players have been shot at. A Florida man opened fire on two teenage Pokemon Go players early on Saturday morning. He believed that they were burglars looking for a house to rob.

No one was hurt in this incident, but it just goes to show how this popular game is bringing some people misery. The 37-year old shooter was spooked by the presence of a strange car in the neighborhood and seeing two teenagers out and about on his street at 1:30 AM. He thought they were burglars because one of the teens said to the other “Did you get anything?”

They were talking catching Pokemon and not about robbing a house. But he didn’t know that. The man stepped in front of their car, took out his weapon and ordered them to not move. The teens sped off in the car, only to have the man fire at it since he believed the teens had tried to run him over with the car.
The teens only told their mother about the incident after she noticed a flat tire and bullet holes. You have to be careful at night when looking for Pokemon.
Source Ubergizmo