This is the BEST exercise for managing the mind, according to a leading Psychiatrist
According to leading Psychiatrist Daniel G. Amen, M.D., your personal goals serve as one of the most effective methods for mental well-being management. People who gain clarity, experience reduced stress levels and develop better decision-making abilities.
The One Page Miracle exercise functions as a powerful tool, to help you reach your desired outcomes. This exercise enables you to record your essential goals, together with your desires and priorities through a single sheet.
Let's see how...
Why 'Know What You Want' Matters for Your Mind
Humans face mental challenges, because their minds deal with numerous thoughts and multiple decisions at the same time. The overwhelming information, create feelings of worry and distress, together with indecisiveness. A defined understanding of your goals on the other hand, allows your brain to direct its energy toward productive activities, instead of repeating loops.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Redefine Your Future with a Top Online MBA
SRM Online
Enquire Now
Undo
What Is the One Page Miracle Exercise
The One Page Miracle exercise, requires you to write down everything you desire or hold importance, on a single sheet of paper. A single-page list functions as a mental navigation tool. Through this list, you can identify your most important priorities, and the things you need to focus on. The entire list becomes visible at once, instead of overloading yourself with multiple mental tasks.
This technique provides fast and simple, yet productive results. Regular practice of this exercise develops mindfulness and self-awareness, which Dr Amen says is essential for good mental health.
How to Do the One Page Miracle Exercise
Follow these steps:
Take a plain piece of paper and use a pen for this exercise. Your "miracle page" will serve as this document.
Find a quiet place. Avoid distractions. Take a few deep breaths to relax your mind.
Examine all the various sections that make up your life. Those can include:
Personal goals (health, hobbies, learning)
Relationships (family, friends, work)
Career or education aims
Mental and emotional well-being
Spiritual or philosophical desires
Things you want to stop or change
List down all the items you wish to achieve, within these categories.
Some examples could include:
Health: I will get stronger and fitter in 3 months
Relationships: I will work on being a better listener to my partner/child
Career: I will find my calling and do THIS to achieve it
Do not consider the sequence of your entries or pay attention to grammar.
Be authentic while expressing yourself with clarity.
Review the items listed on the page. Identify the 3-5 things which stand out to you the most, and mark them with a circle or star. Your current main goals and desires appear in this section.
Place this page in a spot where you will see it every day. Use it to remember your intentions, while helping you make decisions.
The Power of Writing Things Down
Writing down thoughts serves four main functions:
Externalization of concerns and objectives through writing, creates mental space availability.
The act of writing provides you with better understanding of your thoughts, while enabling their execution.
The physical object serves as a reference point, to help you understand things better.
The process of writing down abstract wants, produces specific points which minimises stress.
The One Page Miracle functions effectively because of this approach. This technique converts random mental thoughts into an organised list, which becomes easier to modify throughout time.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
an hour ago
- Time of India
Alzheimer's disease: Causes, early symptoms, and 11 lifestyle changes that could help prevent it
Alzheimer's disease is the most common form of dementia, a progressive brain disorder that slowly erodes memory, thinking skills, and the ability to carry out everyday tasks. In its early stages, it might look like simple forgetfulness. But over time, it can take away even the most basic abilities, like recognising loved ones or getting dressed. Most symptoms begin after age 65, but the condition starts developing in the brain years, sometimes even decades, before that. As life expectancy rises, so does the number of people affected. Over 6 million older adults in the U.S. live with Alzheimer's, and that number is expected to grow dramatically. This makes prevention even more important. Growing research shows that our lifestyle choices; what we eat, how we sleep, and how we move, can make a real difference in protecting brain health long before symptoms appear. What causes Alzheimer's disease? Key risk factors to know Alzheimer's disease doesn't have a single known cause. Instead, it likely develops from a combination of genetic, environmental, and lifestyle factors that damage the brain over time. Age is the biggest risk factor. According to the National Institute on Aging , the risk of Alzheimer's doubles every five years after age 65. Ageing is linked to the buildup of abnormal proteins like beta-amyloid plaques and tangles in the brain. Genetics and family history also play a role. People with a parent or sibling with Alzheimer's are at higher risk. In particular, carrying the APOE ε4 gene variant has been linked to late-onset Alzheimer's, but it doesn't guarantee you'll develop the disease. Traumatic brain injury (TBI), especially repeated or severe head injuries, may trigger long-term brain changes that increase Alzheimer's risk later in life. Heart and vascular health matters, too. High blood pressure, cholesterol, diabetes, and heart disease can all impair blood flow to the brain, accelerating damage. Managing these conditions may reduce dementia risk. Mental health is another factor. Chronic stress and depression have been linked to changes in brain structure and function, especially in memory-related areas. Smoking and toxin exposure can raise the risk by increasing oxidative stress and inflammation in the brain. Quitting smoking at any age can help lower this risk. Other contributing factors include low education levels, social isolation, and unhealthy lifestyle habits like poor diet or inactivity. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Many Are Watching Tariffs - Few Are Watching What Nvidia Just Launched Seeking Alpha Read More Undo Having these risk factors doesn't mean you'll develop Alzheimer's, but they can increase your chances. Many of them, especially lifestyle-related ones, are preventable or manageable through early action. Recognising the symptoms of Alzheimer's disease While occasional forgetfulness is a normal part of ageing, Alzheimer's disease involves ongoing cognitive and behavioural decline that interferes with daily life. These changes typically worsen over time as brain cells are progressively damaged. According to the Alzheimer's Association and the National Institute on Aging , early signs include: Memory loss that disrupts daily routines, such as forgetting recent conversations or appointments. Difficulty completing familiar tasks, like using appliances or managing bills. Problem-solving challenges, including trouble planning or following steps. Language issues, such as struggling to find the right words or follow conversations. Disorientation, with confusion about time or location. Poor judgment, including neglecting hygiene or falling for scams. Mood and personality changes, such as irritability, anxiety, or social withdrawal. These symptoms don't always indicate Alzheimer's; they can result from other conditions like depression or medication side effects. A medical diagnosis is key. In later stages, people may lose the ability to communicate, walk, or care for themselves. Research shows that early detection and intervention can improve quality of life and slow disease progression. If signs appear, consult a healthcare professional promptly. 11 lifestyle changes that could help prevent Alzheimer's Alzheimer's often begins to develop decades before symptoms appear. Research now shows that up to 45% of dementia cases could be delayed or prevented by addressing modifiable lifestyle factors throughout life. Here's how targeting key areas can help protect your brain. Improve blood flow Healthy blood flow supplies the brain with oxygen and nutrients. Studies show that reduced cerebral blood flow is linked to Alzheimer's and mild cognitive impairment. Promising evidence from UT Southwestern demonstrated that older adults with memory issues who engaged in one year of regular aerobic exercise experienced a nearly 47% increase in blood flow to memory-related brain regions and improved cognition. Stay mentally active as you age Building what's known as 'cognitive reserve' helps delay dementia symptoms by strengthening neural networks through lifelong learning and activity. Research from Alzheimer's Research UK shows that engaging in new, mentally challenging activities throughout life lowers the risk of dementia by up to 30%. Reduce inflammation Chronic inflammation is a known factor in neurodegeneration. Diseases like gum inflammation contribute to increased dementia risk. A nutrient-rich, anti-inflammatory lifestyle, focused on whole foods, regular exercise, stress control, and good oral hygiene, helps protect the brain. Recognize genetic risk but take action Carrying the APOE-ε4 gene increases Alzheimer's risk, but lifestyle still matters. The Lancet Commission reports that even those with high genetic risk can significantly reduce dementia risk through healthy habits. Avoid head trauma Head injuries can increase the risk of dementia later in life. Simple preventive steps, like wearing helmets during sports, using seat belts, and avoiding risky behaviors like texting while driving, can help protect brain health long term. Minimize exposure to toxins Chronic exposure to environmental toxins such as heavy metals, air pollution, alcohol, and certain medications affects cognitive health. Reducing exposure, eating detox-supportive foods, staying hydrated, and using tools like saunas can help reduce toxic burden. Prioritize mental health Depression, stress, and anxiety are associated with brain changes and increased dementia risk. Approaches such as therapy, mindfulness, journaling, or meditation can support mental wellbeing and protect cognition. Support immunity Chronic illnesses that impair immunity (e.g., infections, autoimmune diseases) can accelerate brain aging. Ensuring good vitamin D levels, a balanced diet, and routine healthcare helps strengthen immune defenses that support brain health. Balance hormones Hormones like thyroid, estrogen, and testosterone affect memory and mood. Age-related hormone declines can influence cognition. Regular hormone screenings allow early detection and intervention. Avoid 'diabesity' Combining obesity and type 2 diabetes, 'diabesity' is strongly linked to dementia. Losing weight, managing blood sugar, and lowering systemic inflammation are key to reducing cognitive decline risk. Ensure quality sleep Sleep clears beta-amyloid and supports cognitive processing at night. Even one night of sleep deprivation can raise amyloid levels by 5%, while chronic poor sleep disrupts the toxin-cleaning 'glymphatic' system and elevates Alzheimer's risk. For optimal brain health, aim for 7–8 hours of restorative sleep nightly. Also Read: Curry Leaves: 10 powerful health benefits, medicinal uses and how to consume them
Time of India
an hour ago
- Time of India
FIR against 7 for supply of spurious drugs to civic body
VASAI-VIRAR: The Food and Drug Administration (FDA), Palghar, filed an FIR at Waliv police station last week against seven persons for supplying spurious antibiotics to the Vasai-Virar City Municipal Corporation (VVCMC). The FDA had collected 10 random samples of antibiotic Cefixime 200mg on Jan 22 from the Mother and Child Care Centre in Waliv, Vasai (East), in the presence of the VVCMC officials. The Mumbai office of the FDA, which analysed these samples, reported on March 28 that the sample did not give IP identification test for the presence of Cefixime. "Therefore the drug is declared as spurious vide section 17-B of the Drugs and Cosmetics Act 1940," the report said. By the time the VVCMC was informed, it had already distributed the drugs across its medical outlets like hospitals, OPDs and PHCs. The VVCMC clarified that only one specific lot of 70,000 strips was spurious and the rest of the medicines were safe to consume. No patient has complained of any medical complications after consuming the antibiotics from the batch and no other batch has any problem and are safe to be consumed, said the VVCMC. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Online & Flexible degrees BITS Pilani Digital Apply Now Undo When the FDA reached the doorsteps of the medicine supply contractor, Pranik Enterprises, to check the remaining stock from the same batch, even it had exhausted the lot. It was then revealed that the contractor had supplied 70,000 strips of Cefixime antibiotic to the VVCMC which turned out to be spurious as per the FDA sample analysis report. These medicines are distributed free to the citizens. Upon questioning it was revealed that the contractor had purchased these medicines from a vendor, who had purchased these from another vendor, and so on. "We have filed the FIR against seven accused under sections of cheating, forgery, knowingly selling medicines as a different drug or preparation and the Section 17-b of the Drugs and Cosmetics Act 1940," a police officer said. "One of the accused, Vijay Chaudhary, who is into the business of manufacturing drugs, is currently lodged in a jail in Nagpur under similar offence," the official said. VVCMC chief medical officer Dr Bhakti Chaudhary said: "The moment we came to know about the FIR we have cancelled this contractor's tender and have stopped taking medicines from him and have stopped distribution of medicines taken from him."
Time of India
an hour ago
- Time of India
Air quality worry in Mumbai: Many areas cross safe pollution limit, says report
MUMBAI: Although Mumbai, as a whole, reported average toxic PM2.5 levels in air below the national standard, several hotspots within the city such as Deonar, Sion, Kandivali East, and BKC recorded pollution levels above the limit. This highlights the need for strict enforcement of hotspot-based measures to effectively reduce PM2.5 concentrations, said a latest national report on air pollution. The Centre for Research on Energy and Clean Air (CREA) has released its half-yearly analysis of air quality across India for January to June 2025, revealing a persistent and widespread challenge in meeting both national and international air quality standards. The report draws on data from Continuous Ambient Air Quality Monitoring Stations (CAAQMS) in 293 cities, offering a comprehensive snapshot of PM2.5 pollution. The PM2.5 particles in air are considered carcinogenic and can be absorbed in blood upon breathing. Mumbai's air quality, as reflected in PM2.5 averages from January to June, shows that several of its locations experience higher pollution compared to other major coastal cities like Chennai, Kolkata, Vijayawada, and Puducherry. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like This Could Be the Best Time to Trade Gold in 5 Years IC Markets Learn More Undo Deonar in Mumbai stands out as one of the most polluted monitoring sites among all the listed coastal locations, with other Mumbai areas such as Sion, Kandivali East, Bandra Kurla Complex, Borivali East, Worli, Mazgaon, Shivaji Nagar, Sewri, and Kurla also registering PM2.5 levels above or equal to NAAQS (national ambient air quality standards) which is 40 μg/m³ (micrograms per cubic meter). You Can Also Check: Mumbai AQI | Weather in Mumbai | Bank Holidays in Mumbai | Public Holidays in Mumbai While the NAAQS for PM2.5 is 40 μg/m³, the World Health Organization (WHO) recommends a much lower, and safer, level of 5 μg/m³. Many Indian cities including Mumbai's few suburbs experience levels exceeding both the Indian NAAQS and the WHO guidelines. 'These figures place Mumbai's air quality in a more concerning bracket, especially when compared to many sites in Chennai and Puducherry, where the PM2.5 concentrations are generally lower,' the study stated further. According to the report, the compliance assessment shows that PM2.5 data was available for over 80% of days in 239 cities with CAAQMS. Among these, 122 cities exceeded India's annual National Ambient NAAQS of 40 μg/m3, while 117 cities remained below this threshold. However, all 239 cities surpassed the much stricter World Health Organization (WHO) annual standard of 5 μg/m3. This widespread exceedance indicates that air pollution continues to pose a significant public health risk even in cities that are technically 'compliant' with Indian standards, report stated further. 'While Kolkata also has several locations with high PM2.5 concentrations, Mumbai's pollution levels are notable for their consistency across multiple sites. In contrast, Chennai's monitoring stations, particularly those in residential and peripheral areas, often report much cleaner air. Puducherry and Vijayawada show even lower PM2.5 averages, indicating better air quality. This comparison highlights that Mumbai, despite its coastal location, faces significant air pollution challenges, making it one of the more polluted coastal cities in India during the first half of the year,' said CREA's analyst and researcher Manoj Kumar. 'Addressing the air quality crisis in any Indian city requires a multi-sectoral approach. Fragmented or seasonal measures are not enough. Urgent steps are needed to update national standards, expand NCAP coverage to gaseous pollutants, and enforce mitigation measures for all polluting sources to safeguard public health throughout the year,' added Kumar
