​Our days are filled with noise. 
 
Talking. Television. Traffic. Alarms. Phones. Texts. Music. Sirens. Barking dogs. Loud noise. Background noise. We are so accustomed to noise that some of us even need the whir of a fan or a white noise machine to help us sleep.
 
Noise is all around us, all the time. So much so that when its truly quiet, it is almost unnerving.
 
There’s been much research around how loud noises are harmful to hearing as well as how noise serves to disrupt focus and productivity, decrease our ability to solve problems, and results in reduced recall in both adults and children.
 
But there are also studies that indicate just how vital silence is to our brains.

We all know someone who is a master procrastinator, the person whose mantra should be, “I have not yet begun to procrastinate.” That someone might even be us.
 
The classic theory about people who frequently postpone projects, errands, or any variety of things is that they simply don’t have a grasp on managing their time. 
 
But a new school of thought on procrastination is emerging.
 
Psychologists are discovering that putting things off is much more of an emotional response than a lack of managing time.

The things we avoid doing are ones that evoke negative emotions that we don’t want to feel.

• Boredom
• Fear of failure

As we enter into a new year and a new decade, consider this analogy for what lies ahead.
 
You are holding a cup of coffee when someone bumps into you, causing the coffee to spill.
 
Why did the coffee spill?
 
Many of us would respond, “Because someone bumped into me.”
 
The answer is: Because there was coffee in your cup.
 
If there had been tea, water, milk, soda or any other liquid in the cup, that is what would have spilled out.
 
Whatever is inside the cup is what will overflow.

 
The New Year symbolizes a fresh start, with many people making resolutions. Often these are things like losing weight, getting fit or eating healthier. These are all great resolutions, but we wanted to pose ten other possibilities that can make an enormous impact on your wellbeing, relationships, career and overall happiness.
 
Here is a list of ten things to quit in the year ahead. Whether you pick one or work on all of them, these are resolutions that will make life so much better. 

​1. Trying to please everyone
2. Fearing change

​Limbo is uncomfortable. It is that awkward state of “in between,” the place set smack in the middle of where you are and where you will be.
 
Whatever the reason for it, limbo finds all of us at various times in life. This in between state of being, especially if it lingers, can foster frustration, uncertainty, worry, stress, anxiety, fear, and a lack of fulfillment. 
 
From limbo often sprout thoughts of, “What’s the point?” and “Why bother?” We put our life on hold in anticipation of the impending change whose occurrence and timeframe are ethereal. 
 
When we are in limbo, opportunities go unclaimed.
 
Relationships go undiscovered or sometimes unnurtured.
 
Adventure and happiness may slip by.
 
All in anticipation of waiting for that something to happen “soon.”
 
We’ve all been there. And it can be hard to let go and know that whatever happens, we will be okay.

We all know how important it is to invest in our romantic relationships, making special gestures of affection, planning for the future, and spending quality time together. Making this same investment of time and energy is just as important with our friends. All relationships need continual nurturing to sustain them and make them grow. Extending love, support, and energy to friends will ensure your relationship with each individual remains strong and deeply rooted. 
 
True friendships:

• Are respectful, thoughtful, and consistent
• Honor commitments, have boundaries and reasonable expectations
• Give one another special attention and invest in their future together as friends 

Our biological families are ones with which we are born. Friends are the people we’ve chosen as our extended family. They provide love, support, fun, community, and very often a deep understanding and acceptance of us. True friends deserve special attention and focused energy.  
 
Here are five ways to express your love and appreciation to your chosen friend family.
 
1.Thoughtful Gestures
Find ways to express your appreciation for each of your friends in a way that is tailored to them. Think of all the special things you might do for a new romantic partner and do these for your friends. Bring them their favorite meal for lunch, send them a card just because, make a mix CD of their favorite songs, offer to pet sit when they’re away, bring them homemade soup when they’re sick, offer to help them write their resume or help them plan a vacation. You get the picture. These types of thoughtful gestures will make them feel special, loved, and supported. It will also deepen your relationship.

Saying no to a friend, coworker, loved one, or even your manager can be awkward and uncomfortable but is a skill that many of us need to develop. Refusing a request can be done in a way that maintains relationships and doesn’t blanket you with guilt.
 
Patti Breitman says in her book, “How to Say No Without Feeling Guilty, ”Saying no comfortably and without guilt requires you to really think about what you stand for. Why are you saying no? As you learn to eliminate unwanted obligations from your life, what are you making room for? When you can identify and embrace your priorities and focus on what you want more of—for example, time with the family, money for an important project or cause—you feel more justified saying no in order to pursue those goals.”
 
When we say yes but really want to say no, we are focused on pleasing others to the potential detriment of our time, our wellbeing, and our boundaries.

​As a society, our primary focus is on achievement and success. The pressure to perform and the heightened expectation of success is a burden that weighs us down, decreasing our enthusiasm and robbing us of the ability to experience joy. 
 
An accomplished life frequently equates to our career. But there is so much more to life than work. When we define our life’s purpose solely on our level of success in our jobs, this can leave us feeling devoid of joy.
 
In her book, “Joyful,” Ingrid Fetell Lee reveals how important it is to nurture joy in our lives.
 ​
Joy is all about feeling good in the moment. Kindled by our five senses, joy is what we feel when we watch puppies playing, hear the belly laugh of a baby, see the stunning beauty of a rainbow, or are immersed in the rich serene colors of a sunset.

Rejection is not something most people enjoy or even understand how to effectively handle. Typically, we do our best to avoid rejection because, let’s face it, being refused hurts. It makes us uncomfortable, fearful, and embarrassed. It erodes our self-confidence and makes us doubt our self-worth.
 
Yet like most things in life, rejection is a reality. We can do our best to run from it but is that really doing us any good?
 
By developing a healthy relationship with rejection, we can come to terms with it, using it to our advantage. When we shift our rejection mindset from one of fear to opportunity, we can reframe it as a chance to stay engaged, offer explanations, and even negotiate.