How to Deal With an Overbearing Boss

How to Deal With an Overbearing BossHow to Deal With an Overbearing BossThere are many factors that contribute to your overall job satisfaction. One of these factors is your direct supervisor. In other words, your boss has a lot to do with your job satisfaction. And while bad bosses seldom are successful long-term and are often replaced, overbearing bosses may have a history of delivering results and have earned the respect of their superiors. Fortunately, there are some proven strategies or tips that can help make your work conditions as good as possible. Useful Tips Focus on the End Result The most important things to keep in mind when dealing with an overbearing boss are the end results that are motivating his behavior. Most likely, a demanding boss is focused on delivering results for the company for which you both work. And your focus should be on delivering excellence in your position. If you are in sales, you need to focus on producing profitable revenue by delivering supe rior customer service.If you find that your focus is on avoiding or appeasing your boss mora than on your customers, then you will be making your job even more intolerable by exposing yourself to disciplinary action or dismissal due to poor performance. Deliver Results In keeping with Tip 1, something magical happens when you deliver results above the expectations. Difficult bosses seem to become easier to work with and for. You enjoy going to the office each morning, and your work experience in general improves.The reason for this magic is that unless your boss is simply a terrible supervisor, he will have little reason to give you an especially difficult time if you are overachieving in your position. Those who perform make themselves almost indispensable while under-performers find themselves spending more time in the bosss office and more time worrying about how much longer they will be employed. Avoid Group Gripe Sessions Discussing how much you dislike your boss with your co-w orkers may make you feel better, it does nothing to resolve anything. Most group gripe sessions are filled with criticism, are anti-productive, time-wasting conversations, during which nothing of value is accomplished and ultimately lead to more negative work experiences. Any time spent during work hours (or even after work hours) that does not increase your ability to deliver results and advance you towards your end results is to be avoided at all costs. Sure, joining in a group gripe session can give you some support and build bonds with your co-workers, you need to focus on your career and not only making friends.The other thing to keep in mind is the intention of the others in the gripe group. Ask yourself what are they gaining by complaining about your boss? Everything that everyone does is done for a reason, and platzdeckchen Your Own Personal Expectations One sure way to lose self-motivation is to surrender your personal power. If you live each day according to the expectatio ns of someone else, your passion for your job (and even your life) will slowly but surely wane.Difficult bosses are made even more challenging to work for when employees lose sight of their goals and personal expectations. If you are focused on delivering the best customer service that you can but find that your focus shifts to keeping your boss happy and to staying out of his way, you will soon lose your passion to your focus.When that happens, dont blame your unreasonable boss. The fault is yours. Have a Face to Face with Your Boss Rookie or immature employees often are very reluctant to have an honest, face to face conversation with their superiors. They worry that their jobs would be in jeopardy if they push back against policies or work conditions that they feel are unfair. For those who have bad bosses, they may be correct. However, for those who work for overbearing or unreasonable supervisors, face to face may be the absolute best thing they can do for their career.Overbeari ng bosses are often hyper-focused type A people that are weak with their interpersonal skills. They may not be aware of how their actions are received by their direct reports. When an employee has the courage and respect to professionally discuss how his behavior has a negative effect on employees, the supervisor is given direct feedback that they otherwise might never receive. Depending on their maturity and professionalism, this feedback may help them improve their areas of weakness and become better equipped to deliver the results they are hired to deliver. What You Need Here are some simple things to be prepared with before addressing your superior boss or manager about their actions that are affecting your work experience. A clear list of your personal goals.A copy of your job description.An open mind.A business plan which details how you will deliver your expected results.Courage.

Jobs Priority for Relocated Military Spouses

Jobs Priority for Relocated Military SpousesJobs Priority for Relocated Military SpousesJobs Priority for Relocated Military Spouses Being married to someone serving active duty presents many challenges, from making a home on a military base to moving many times, around the country or around the world. But if your family depends in part on your employment income, finding a new job each time your spouse gets a PCS order (permanent change of station) may be the most daunting hurdle you face.Keeping military families happy fiscally and psychically is one reason the Department of Defense (DoD) in 1989 created the Military Spouse Preference Program. Also known as Program S, this valuable service that matches professional military spouses with competitive DoD job openings isnt widely known in part due to its complex rules for qualifying and applying. The Military Spouse Preference Program can be a huge help to military families that receive a PCS order, but you have to understand the i ns and outs, says Bobby Winn , director of DoDs Priority Placement Program for military spouses. Were here to give you a basic outline of Program S so you can decide whether its for you and understand how to get rolling with the program.Am I Eligible for Program S?The eligibility criteria for the Military Spouse Preference Program are multifaceted, but heres the basic idea If your military spouse receives a PCS order, you are likely eligible to receive priority consideration for a variety of permanent DoD jobs in the stateside region youre moving to if your application is rated best qualified for the relevant occupational series. In this situation, you may receive priority non-competitive appointment for a competitive DoD job announcement. Thats a big deal how can you get in on it?How Do I Enter the Program to Get Priority Consideration?As soon as you and your military spouse move to a new permanent duty station (PDS) or ideally 30 days before make an appointment with the hum an resources officer (HRO) at the station to register for Program S. It might be difficult to get a positive response to your request for a meeting be immer with the HRO. Before the appointment, ask the HRO to provide an up-to-date checklist of the paperwork that youre required to have on hand these will include your marriage certificate, a detailed resume and other documents. The specific requirements of Program S have changed over the years, and theyre likely to change again, says Winn. At the conclusion of your appointment, be sure the HRO hands you your Program S registration form.How Should Program S Fit into My Overall Job-Search Strategy?If youve written an effective narrative resume, with a little luck and a best qualified rating, before too long youll receive email notification of a eignung job match. If time goes by and you receive no positive word, you may need to beef up your resume to be matched with additional occupational series, for example. In any case, you should continue searching USAJobs for additional federal announcements in the DoD or other federal agencies theres no reason to put all of your job-search eggs in the Military Spouse Preference Program basket.What Happens If Program S Matches Me with a Job Announcement?If you receive an email matching you with a potential job, its very good news. But youll still need to apply for the specific opening and receive a formal job offer. Heres one catch If youre offered a permanent position through Program S and you decline it, youll be disqualified from the program as along as you remain at your current PDS. But whether or not youre offered or accept a DoD job through the program, if your spouse receives another PCS order and you continue to qualify, you can pursue a new Program S job match at the new PDS. Where Can I Go for More Information?To learn more about how Program S works and whether you qualify, consult with this fact sheet on the Military Spouse Preference Program. If you want help preparing your detailed narrative resume for submission to the program, The Resume Place can lend its experience and expertise to make the process easier for you and to improve your chances of success. Bobby Winn and I also created this free webinar to get you started. Best of luck to you and your spouse The Stars Are Lined Up for Military SpousesFIRST-EVER BOOK FOR MILITARY SPOUSES AND FEDERAL CAREERSWhy a federal career for Military Spouses?Great salaries, promotion potential, family friendly, family leave, training and MORE

5 Things You Need to Do to Land a Great Job Out of College

5 Things You Need to Do to Land a Great Job Out of College5 Things You Need to Do to Land a Great Job Out of College Receiving a college education is beneficial, but your most valuable asset after college is your marketability. Unfortunately, colleges often fail to equip students with the skills and knowledge on how to brand, market and sell themselves after graduation. If youre educated, but have no understanding of how to find the right job and network with the right people, this will delay your job hunting process.Despite being an honors student, I struggled through the process of launching my post-college career. But my senior year, one of my professors asked for my resume and emailed it to a contact at Verizon who was looking for interns. Soon after, I received my first IT-related internship , which later turned into a full-time job after I graduated. I resigned from my $30,000 Office Clerk job and transitioned into the IT field right out of college. Once I la nded that job, I told myself that I wanted to make $100k a year or more by the age of 30 - a goal I was able to achieve at just 27.Dont get me wrong, though - the process of building my brand while in college was no easy task. Over the belastung 13 years, I have learned a lot about career branding that will hopefully save college graduates a lot of pain.Youve probably already heard it before, but it bears repeating the earlier you participate in internships, the sooner you can departure building a solid career brand that will stand out to recruiters before graduation. Research which careers paths are available to those with your degree, and consider seeking internships in a variety of fields so you can discover what you do and dont like. College students often think of internships as being a summer-only gig, but there are also fall, winter and spring internships that you can pursue while working toward your degree. Always keep a copy of your official transcripts online or on han d in caseyou need to attach it to your internship application, and strive to maintain a 3.0 or higher GPA so you can highlight it on your resume.During the last six months of my senior year in college, I created a professional resume and posted it on the most popular job sites. Although I didnt have a lot of IT experience, I worked with what I had as an Office Clerk and emphasized myIT-focused daily tasks when applying to entry-level jobs. I was rejected several times because of my lack of experience, but you have to start somewhere. The key to building your brand over time lies in not getting discouraged - rather, you need to keep putting yourself out there.If you want your resume to be noticed online, you need to ensure that its filled with relevant keywords and skills. Many hiring managers and recruiters looking for entry-level employees want to see your hard skills, writing abilities and presentation abilities. As an entry-level IT professional, I made sure that every progr amming language and software application found in the job description that I had mastery of was listed in my skills section. Make sure to add these keywords and skills to your LinkedIn and job site profiles as well.I love connecting with recruiters at the companies I want to work for. I search on LinkedIn by people and look for recruiters in my local area. When you start your search, input the word recruiter + the company name, then filter by location (for example recruiter + Microsoft, filtered by San Francisco, California). The next step is to add them as a connection - then, you can send them an introduction message expressing your interest in a career at their company. When you reach out to recruiters, you actually make their job a lot easier (assuming youre qualified, of course). They love connecting with new talent, but dont get discouraged if they dont have a role for you at the moment or if they dont respond - after all, recruiters are busy people. Increase your odds of hearing back by connecting with at least 10 recruiters from different companies you would like to work for.Within the last five years of my career, I have learned to create short introduction messages that I can use when Im emailing recruiters, hiring managers and professionals associated with the companies I am trying to get a job at. You always want to keep your message short, but still show strong interest in the company. Describe your college degree, and sell your GPA and other awards. If you found a job on the company site, provide the URL to the job or job vacancy number so they will know specifically what role you are interested in. This is a powerful technique - using it has helped me get interviews with companies like Capital One, Booz Allen Hamilton, Microsoft and Deloitte.The job hunting process can be very frustrating for college students, but dont give up. You have to keep applying to jobs, attending career fairs and networking with industry professionals . If you ha ve a solid resume and online brand, its only a matter of time before someone recruits you - so just remain positive and patient.Kanika Tolver is a former highly-decorated government employee turned rebel entrepreneur and Certified Professional Coach. She is a serial innovator whos fueled by an extraordinary commitment to social change and to helping others create their own epic lives. Tolver helps individuals establish themselves at the architect of their own life to realize career, business, life and spiritual success - all in a way that promotes restoration, balance and nurturing ones authentic self. Her services include career coaching and technology coaching.

Dog Daycare Startup Tips and Suggestions

Dog Daycare Startup Tips and SuggestionsDog Daycare Startup Tips and SuggestionsDog daycare services are very much in demand for a variety of reasons. For one, most couples work and more single people than ever now have pets. Overall, people lead very busy, hectic lives that take them away from home for long periods of time. And as people increasingly consider their pets their children, they often dont want to leave their companion animals alone for several hours a day. It has created a growing demand for dog daycare services. Plus, this can be a really fun geschftlicher umgang because you get to hang out and play with doggies all day Here are some tips for successfully starting such a business. Dog Daycare Business Checklist It is always a good idea to research the kinds of related services and facilities available in the community in which you want to launch your business. Not only will this give you an idea of what it will take to succeed, but you might also consider offering services that others do not, to get a paw up on the competition. Otherwise, the first thing anyone starting any kind of business must do is to come up with a business plan. Determinations Location (your home, or an outside facility that you may rent or purchase)Startup costs, and how you may obtain these funds (a loan, investors, etc.)Mission statement outlining your business purpose and goalsRates you will charge (which is usually based on half-day or full-day services)Marketing and advertising strategiesHours of operationSpecific services you will provideSupplies (cleaning products, toys, treats, etc.)Hiring needs (if any)InsuranceLicensing requirements You will also need to consult with a business attorney. Also, it is suggested that you utilize a business plan template, which you can find on the internet, or enlist the services of a professional business plan writer, which is money well spent and will help put you on the right track. Be sure to pay particular attention to an y licensing requirements or zoning regulations within the community in which you plan to launch a dog daycare operation to determine if there are any restrictions. Of course, you will also want to come up with a memorable business name and logo. Important Safety Tips As you will be dealing with living beings that are essentially perpetual kids, always expect the unexpected, and prepare accordingly. You absolutely should establish a relationship with a veterinarian or pet medical facility that you may rely on in the veranstaltung of a doggie medical emergency, and also acquire pooch first aid and CPR training. The American Red Cross offers pet first aid classes in various locations throughout the U.S. Plus, you should have a well-stocked pet first aid kit on hand. Once again, the American Red Cross comes to the rescue with this handylist of the types of supplies you should have. And make sure that the environment in which you will operate your dog daycare enterprise is thoroughly doggie proof via the absence of any dangerous or potentially poisonous plants and other objects. Determining the Kinds of Doggie Clients You Will Accept Depending on ones level of experience with dogs, those who are new to operating a dog daycare business may want to consider dog size restrictions, especially if you opt to operate your business in your home. You should also ask the pets parents lots of questions about any health or behavioral issues potential pooch clients may have. And always inquire about any possible dietary restrictions and the kinds of treats a dogs owner may or may not want their pets to have. Resources A great resource is Paws Dog Daycare, a website with loads of helpful, detailed info for those in or considering careers in this field. Another resource is the trade magazine Pet Boarding Daycare, published by Barkleigh Productions, of Groomer to Groomer trade magazine and pet grooming show fame. Barkleigh also hosts an annual Pet Boarding Daycare Ex po the inaugural event took place in November 2012 in Baltimore. With proper planning and resources, a dog daycare business can be a very rewarding, lucrative, and doggone fun enterprise.

Assistant Engineer Job Description

Assistant Engineer Job DescriptionAssistant Engineer Job DescriptionAssistant Engineer Job DescriptionThis assistant engineer sample job description can assist in your creating a job application that will attract job candidates who are qualified for the job. Feel free to revise this job description to meet your specific job duties and job requirements.Assistant Engineer Job ResponsibilitiesSupports engineering projects by adapting and applying engineering techniques conducting tests and inspections preparing reports and calculations.Assistant Engineer Job DutiesDetermines engineering requirements by conducting inspections and analytical tests analyzing and synthesizing data maintaining control charts determining root causes preparing bid specifications.Resolves engineering problems by collecting and analyzing information researching, analyzing, adapting, and modifying engineering techniques recommending solutions preparing drawings, schematics, and diagrams evaluating components, mat erials, and suppliers resolving design integration issues developing specifications and safety standards performing installations.Verifies engineering applications by conducting tests and inspections building and analyzing models and simulations conducting laboratory experiments and measurements.Maintains project team accomplishments by communicating essential information coordinating actions obtaining expert input reviewing open issues and action items contributing information to team meetings and reports escalating project completion impediments.Meets cost standards by preparing cost-benefit analyses tracking and reporting expenses.Complies with codes and regulations by complying with requirements preparing permit applications, plans, and compliance reports.Prepares guidelines by describing operational and testing methods and procedures.Maintains and improves quality results by completing quality assurance tests following standards studying, evaluating, and re-designing processes implementing changes.Ensures operation of analytical equipment by calibrating equipment completing preventive maintenance requirements following manufacturers instructions troubleshooting malfunctions calling for repairs maintaining equipment inventories evaluating new equipment and techniques.Keeps supplies ready by inventorying stock placing orders verifying receipt.Prepares engineering reports by collecting, analyzing, and summarizing data and trends entering data and generating reports and presentations performing calculations.Updates job knowledge by tracking and understanding emerging engineering practices participating in educational opportunities and professional organizations reading professional publications maintaining personal networks.Enhances engineering and organization reputation by accepting ownership for accomplishing new and different requests exploring opportunities to add value to job accomplishments.Assistant Engineer Skills and QualificationsAnalyzing Informat ion , General Math Skills, Reporting Research Results, Dealing with Complexity, Presentation Skills, Verbal Communication, Written Communication, Drafting, Analytical Tools, Attention to Detail, InnovationEmployers deutsche post ag a job in minutes to reach candidates everywhere. Job Seekers Search Assistant Engineer Jobs and apply on now. Read more about how to interviewThe 10 Best Interview Questions to AskHow to Interview Like a ProfessionalHow to Interview for In Demand Jobs

Short Article Reveals the Undeniable Facts About Kindergarten Teacher Resume and How It Can Affect You

Short Article Reveals the Undeniable Facts About Kindergarten Teacher Resume and How It Can Affect You Heres What I Know About Kindergarten Teacher Resume So as to teach, a bachelors degree is needed in addition to a teaching certificate. There are an assortment of training programs offered for teachers interested in catering to ELLs both in america and overseas. Most teachers should list all their certifications, or any time they anticipate receiving them. Even experienced teachers must renew their licenses every certain number of years, and several enroll in supplementary training or greater education programs to advance their career. Where to Find Kindergarten Teacher Resume If youre a teacher trying to find a job, then you have discovered the ideal spot. You, if you prefer the job. Needless to say, each job will call for unique abilities and experiences, so make certain you read the work description carefully and concentrate on the skills listed by the employer. Thus, if youre trying to find a job for a teacher, along with your resume, you also need to pay appropriate attention to your cover letter. So below are some ideas to assist you in making sure you wont commit any fatal blunders. You might even ask forA advice from various other folks particularly when it comes to proofreading your draft. If so, your resume can nevertheless be quantified, and provide the hiring manager a concrete idea of the reach of your abilities and abilities. These resumes are going to be a terrific aid for them too The Fight Against Kindergarten Teacher Resume Many possible employers should make sure that once you come to a country youre outgoing, independent, and can locate your own way. You also need to find out more about the schools in which youre interested, consider yourself in regard to a number of settings, and make certain your resume is current and well formatted. Now, regardless of what sort of job or position youre applying, there ought to always be one thing thats essential no matter what, and thats your resume, your key and necessary tool when applying. Quite numerous circumstances and activities will be happening at one time and the teacher will need to be accountable for monitoring the young children at all times. While kindergarten teaching is quite a promising career, determine the pros and cons to choose if its best for you. In addition, you can look for preschool teacher jobs on Monster. The teacher might have the option to distribution policy the teacher assistant responsible for part of the class so that students can work in tiny groups or individually and still receive the attention they require. Being a real kindergarten teacher isnt always simple, and in fact can be rather challenging occasionally. The Tried and True Method for Kindergarten Teacher Resume in Step by Step Detail Notice that her day-to-day duties are set in a paragraph and only her accomplishments are bulleted. First off, you must detail the particular tasks or scope of responsibilities which were asked of you in your prior engagements. Kindergarten teachers perform several core tasks. You should be able to spell out the material in terms which are both accessible and meaningful to the students. It is simple, then, to observe the reason why many adults long to come back to the simplicity of childhood. Preschool teachers carry an essential function. At age 3 to 5, children continue to be at the l of discovery. Small children have a tendency to feed off one another, so if a couple of kids are having a poor day, it wouldnt be unusual for the whole class to seem off that day, which could take a change in classroom instruction. Kindergarten Teacher Resume the Ultimate Convenience Almost as vital as communication is the capacity to manage a classroom. You should highlight all teaching experience, training experience, and worldwide experience youve got. For your work experience, you may also contain the achievem ents youve made from your prior job. Your achievements distinguish you from the competition in the job-search practice. Charter schools are independent public schools which do not require tuition. Its wise not to ramble. Launched over 50 decades before, Head Start has a strong history and will probably be around for a long time. Teachers need in order to address quite a few problems, often beneath a tight deadline. For instance, its wise to list the true classroom experience you got as a student teacher when working on your degree along with the certificates you have gotten to teach in your specific jurisdiction. Adapt the letter based on the needs of the teaching job youre applying for. In order to meet the requirements for licensure, the teacher education program has to be accredited. Employed as a substitute teacher often does not need a credential and is an excellent approach to acquire experience when going to school for a degree or certificate. Its possible to loca te a lot of Basic Teacher ResumesA on our site. It is possible to locate a lot of Simple Teacher ResumesAtemplates erreichbar that will help you out in writing your own resume. There are various release resources on the internet that offer Unique Sample Resume for Graduates. Some states might even expect their kindergarten teachers to get extra education, like a Masters Degree. Continuing education is obligatory for most kindergarten teachers because many states and schools need mandatory training and professional improvement. Perhaps it isnt in teaching preschool. For teachers that have a strong urge to teach kindergarten, it might be advisable to have practical experience or coursework in early childhood education. There are specific traits that are typical among effective kindergarten teachers. Helping children learn to read and become independent thinkers is one of the most important benefits of teaching kindergarten. Kindergarten Teacher Resume Furthermore, you can le arn more on the subject of education careers on Monster. Hence, as a way to receive a job for a teacher, you have to be perfect in the knowledge you possess as though youve got incorrect expertise, your students will be incapable of locating the right understanding. A teacher ought to be flexible in their learning techniques and be in a position to use many different teaching resources. Be certain you have all the essential certifications to supply the very best education for your students. A bachelors degree is the minimum education needed for kindergarten teachers across the country, but a lot of states reward teachers that have a masters degree with a greater salary. Education and credentials are rather important in the teaching profession, which is the reason they are also on the very first page.

What is Employee Engagement - Spark Hire

What is Employee Engagement - Spark HireFor quite some time now, Spark Hire has been talking about employee engagement to HR professionals all over. How can you improve your employee engagement? What are some things you can do to get your employees more engaged over the holidays? There are many more articles on the subject, but do we all truly know what employee engagement even is? Its bedrngnis simply the happiness of your employees, if that is what you thought. You can have plenty of employees that are perfectly happy with their work but are not necessarily engaged with it. Wouldnt you agree that before you can improve upon it, you must first know what employee engagement is?First and forefruchtwein, as stated earlier, know that employee engagement is not just employee satisfaction. As Custom Insight states, employee engagement includes motivation, involvement levels and/or emotional commitment. By definition, employee engagement is the emotional commitment the employee has to the organization and its goals. Engaged employees are enthusiastic about their work and the company they work for. They truly care about what they do, and will likely go above and beyond to learn more and continue to succeed. In order to have a strong employee retention rate, you have got to have high employee engagement.Engaged employees are certainly not the employees in your company that are just clocking in everyday for a paycheck. These employees may very well be satisfied, but to call them engaged employees would be a misstep. More often than not, your engaged employees are the ones that will go above and beyond for the companys benefit. They will stay longer in the office to finish a project without being asked. On top of that, you probably wont catch them complaining about it either. Therefore, its safe to say that most of your engaged employees will be your high performers. Research from Towers Perrin shows that companies with engaged workers have 6 percent higher net profit ma rgins and five times higher shareholder returns over five years. Imagine thatSo now that you know what employee engagement really is, its easy to see why so many companies are working hard to improve their employee engagement. If you can do things to get your employees more engaged, then that means only good things for your company and the business it conducts. Would you rather have the employee that is happy with their job, but only willing to give what is merely expected, or the employee that loves what they do and cares deeply about the direction of the company? You know the answer, and so do companies worldwide. That is why employee engagement is such a hot topic these days. So when you hear that only about 31 percent of employees are actually engaged with their jobs, it makes you wonder how many engaged employees you have on your own team.How do you know if your employees are engaged or just simply satisfied, then? The best way to go about it is to conduct a survey that asks yo ur employees almost directly. Custom Insight suggests that in order to have a truly useful survey, it must have 50 to 80 questions all centered on employee engagement and why your employees feel the way they do. What drives their engagement- or lack there-of? Once you get a picture of how your company is faring, you can then go about working towards improving employee engagement if needed.So now that you know exactly what employee engagement is- and how detrimental it can be to your companys success- it may be time for your company to assess its own employee engagement. Once you understand where your company fits, check back here at Spark Hire for some great articles on how you can improve that employee engagement you need.Does your company place importance on employee engagement? How does it measure it? Share with us in the comments section belowIMAGE Courtesy of Flickr by Tsahi Levent-Levi

Three Must-Have Career Skills for Small Business Owners

Three Must-Have Career Skills for Small Business OwnersThree Must-Have Career Skills for Small Business OwnersA recent Bentley University study found that 66 percentof millennials who responded want to start a business and 37 percent want to work for themselvesAs a self-employed millennial, Im not surprised by this number. I worked in the nonprofit world, the government world and the corporate world before finally setting on self-employment as the best job for me. However, without the skills I learned at each of ansicht jobs, I doubt I would be as successful as I am today. If you have a dream of starting your own business, you dont have to jump in whole hog. Its much more realistic to position your career path to learn the skills youre going to need as a small business owner.Here are three must-have skills you need to practice to be a successful small business owner and the jobs you can take to get themDeep work ethicBusiness owners work hard year in and year out to make their busine sses successful. If you settle into your career as a 9 to 5 paper-pusher, you may not be challenging yourself enough to develop the strong work ethic you need to be successful on your own. Whether you take a generic entry-level position or a position related to your degree, give the job 100 percent of your attention and talent every day. Dig into the projects youre assigned and overdeliver on whats expected of you. That will help you build a habit of hard work that will pay off when you work for yourself. Clear communicationWhether you like them or not, small businesses andrang on people. Your clients are people, your employees are people and your business service providers are people. Therefore, one of the most important skills to invest in is how to communicate clearly with a wide variety of people. Luckily, most entry-level jobs involve internal or external communication. Take every opportunity to practice your communication skills and get feedback on your performance. If you wan t to take a job specifically to hone your communication skills, project managementand administrative assistancemight be particularly helpful in developing communication skills youll need to find success in small business ownership.Thorough customer serviceThe high school version of customer service is to smile and be polite. However, a friendly demeanor isnt enough when you own your own business. Customer service must go deeper than your appearance to speak to your customers needs, fears, hopes and desires. Today you may have a position that doesnt directly involve an external customer, but you still serve someone. For example, the customer of the payroll department is the entire kollektiv of company employees. The customer for the engineering team is the product marketing team, whos waiting for the product to take steps to make it sales worthy. The customer of the marketing team is often the sales team.If you want to dive deep into developing these skills, there are many positions in the business world that will allow you to tap into a deeper understanding of customer personas and buying journeys. Consider taking a job in salesor account management.Do you have a dream of starting your own business? Before you make the leap, make koranvers you have the skills youll need to be successful. Strategically position your career path to gain those skills, or find creative ways to develop them in the job you currently have.

4 ways to stay afloat when holding down multiple jobs

4 ways to stay afloat when holding down multiple jobs4 ways to stay afloat when holding down multiple jobsThere are a handful of reasons why someone might have multiple jobs, with the need for extra cash or an outlet to express themselves through a side projecthigh up on the list.Either way, running back and forth between part-time positions and events can be a huge stressor. If this is your lifestyle, heres what to do to stay on top all your commitments.1. Know whats on the books this weekIts best to be crystal clear on whats in store so you can plan accordingly.In an article for The Muse, Avery Augustine writes that if you dont pay attention to when you have to work, as well as your social calendar, things you didnt see coming can sabotage your productivity.She continuesTo help keep your priorities straight (and your sanity intact), take a few moments over the weekend to think through your schedule for the week. For example, maybe theres a meeting or happy hour you want to attend o n Wednesday night, so youll need to shift the majority of your evening work to Monday and Tuesday.Augustine adds that planning things out will help you decide about last-minute obligations and say no if you have to, and that you will have the capacity to work more efficiently and squeeze in fun.2. Get a handle on your moneyKeeping up with what youre making in more than one job takes attention to detail, but you can take specific measures to work toward fiscal stability.A Monster article mentions how financial discipline is extremely important when you work for yourself. The article then continues, featuring advice from Sara Horowitz, founder and executive director of the Freelancers Union.A rule of thumb is for every dollar you take in, 60 cents goes into your checking and 40 cents goes into savings to pay your taxes, she told Monster.You should also look into low-cost group health insurance plans in your state.3. Remember, different jobs = different skillsTake comfort in the idea t hat having multiple jobs means more opportunities to hone your various crafts.In a Huffington Post article, John Rampton writes that having positions of different natures is great. Since you arent repeating the saatkorn task at each one, you will have more energy, he writes.He continuesOne job will use a certain skill set and another job will use another. Even if you work both jobs in the same day, youll likely have much more energy than if you only did one job. Sometimes a mix of a physical job and a desk job is just the mix people need in order to work many hours in the day.4. Be clear on when youre free and when youre notOnly you know how much time you have, so if you dont want to give it all away, be strategic about your availability. In other words, you work hard, and dont let people gobble up all your time.In a Lifehacker article, Eric Ravenscraft replies to a reader who says that hes just graduated college and is working 60 to 70 hours weekly at various part-time positions. T he reader asks how to avoid getting burned out and crushing his eignung for a steady job in the future.One of Ravenscrafts tips is to set boundaries and stick to them, writing about how both supervisors could want all of your time, so he has tochoose how much to dedicate to each.He later continuesWherever possible, decide your availability for one job and adapt the other around that schedule. Work one during a normal 9-5 shift and fill in the gaps with the other, or only do one on weekdays and save the other for weekends. If youre more of a freelancer, make sure each of your managers know your boundaries and stick to them. If you can, you should also set aside at least one day a week where you work neither job.Ravenscraft adds that setting aside time is crucial because it creates a middle of the week and an opportunity to tend to what you need to at home.Staying focused on your schedule, thinking about what youre gaining from each job, and taking ownership of your time and money are key to thriving under the pressure of working multiple positions.

5 fascinating books on how to break bad habits

5 fascinating books on how to break schwimmbadeanstalt habits5 fascinating books on how to break bad habitsPsychological research shows people overestimate themselves in nearly every arena - including modesty. Which raises an interesting question Whats the one thing almost everyone will cop to being utterly dismal at?Self-control.From Willpower Rediscovering the Greatest Human StrengthAsk people to name their greatest personal strengths, and theyll often leistungspunkt themselves with honesty, kindness, humor, creativity, bravery, and other virtues - even modesty. But not self-control. It came in dead last among the virtues being studied by researchers who have surveyed mora than one million people around the world. Of the two dozen character strengths listed in the researchers questionnaire, self-control was the one that people were least likely to recognize in themselves. Conversely, when people were asked about their failings, a lack of self-control was at the top of the list.I ve posted about breaking bad habits numerous times but somehow we have not all been miraculously cured of procrastination, overeating, and wasting time on the internet. (I gave it my best shot, mom, I swear.)As much as it pains me to say, sometimes a mere blog post just wont cut it. Sometimes we need to go deeper because curated tidbits arent a miracle cure to problems that have plagued yur happiness and productivity for years. Go figure. So we have to break out the big guns And actually read some books. Yes, they mucksmuschenmucksmuschenstill make those. (Some silly people even spend years of their life writing them.)Well, I read them. A lot of them. And you can benefit from my excessive Kindle expenditures. So when it comes to breaking bad habits, which books are worth your time? Are based on legit evidence? Actually help? And wont bore you to tears?You have come to the right corner of the internet, my friend Lets look at 5 books that will teach you how habits work, why your brain wont do the right thing, how to address these issues, and how to defeat the dark forces that are actively working against your best intentions.Okay, time to break things. Lets get to it 1. The Power Of HabitYouve probably heard of this one. And theres a very good reason for that. Its solid, thorough, and written by Pulitzer Prize-winning New York Times reporter Charles Duhigg.He cites a Duke study showing a full 40% of your daily choices arent choices - theyre habits. Youre on autopilot for nearly half the day. So if your habits are bad, youre basically a robot programmed to run around screwing your life up.So you need to understand how bad habits work, how to snap out of the loop, and how to get yourself happily addicted to better habits.The primary secret Duhigg focuses on? Replacement. As you well know, habits are really hard to break. So dont. Keep the habit, but replace the troublesome part at the end where you do something not-so-good. And Duhigg clearly and enjoyably walks you through how to do that.If you read one book on habits, this is the one.Check it out here.Alright, learning the ins and outs of bad habits is great but when weve engaged in them long enough - and repeatedly tried and failed to overcome them - an understandable question arises What the hell is wrong with me?Heres an answer thats a lot cheaper than therapy 2. WillpowerHow does willpower work? And why dont we seem to have any?Dont worry youre not broken. Research shows we all spend a quarter of our day resisting desires and fail half the time.But with a deeper understanding of how willpower really works we can make simple changes in our lives that better align our actions with our hopes and dreams. An example?One study shows you can increase willpower with a mirror. Yup, a mirror. When we can see ourselves, we naturally compare who we are with who we should be. And that makes us act in ways more consistent with our values.Top researcher Roy Baumeister and acclaimed science writer John Tierney deliver a book chock full of eye-opening research and excellent insights that explains why we do what we do - and how we can do better.Check it out here.But some people will still be skeptical. Theyve lost the battle against willpower for decades and feel their bad habits would make Keith Richards blush.Theyll insist that they can only overcome their self-control issues with secrets culled from ancient tomes and fine tuned by bleeding edge neuroscience. So do you have anything like that to recommend, Mr. Fancy-Pants-Blogger-Man?Actually, I do 3. The Craving MindYou will not have to rely on teeth-gritting willpower. Nor will you have to replace your bad habits as Duhigg recommends. But you will need to learn about your brain and maybe even meditate.Judson Brewer, MD, PhD, explains a method that combines neuroscience research with mindfulness practices to devastate your naughty impulses.But does such a trendy-sounding method really work? In a controlled study, Brewers a pproach went head to head with the leading technique for helping people quit smoking. His system didnt just win - it was twice as effective in getting people to give up cigarettes.And learning mindfulness doesnt just help you ditch bad habits. It also has other tiny side effects like increasing happiness and making this godforsaken world tolerable.Check it out here.So far weve been hitting the bad habit bug with broad spectrum antibiotics. What about being more targeted toward some of the most common addictions were all dealing with these days?4. Irresistible46% of study subjects said theyd rather suffer a broken bone than a broken phone. 70% of office emails are checked within six seconds of arrival.Our robot overlords have already arrived, were warmly welcomed, and are now safely ensconced in our pockets. And out-and-out quitting this bad habit isnt an option. We need to manage it because our work and personal lives demand we stay connected.But NYU professor Adam Alter leverages the research to show us how to find harmony with our devices and take back control.Check it out here.Now beating technological habits can be particularly difficult because were not merely fighting our impulses. Theres an active enemy in this war. Many companies are deliberately trying to make their services more addictive. How do you overcome an opponent who is working hard to thwart your noble efforts?By reading their playbook, of course 5. HookedNo, this is not a digital Necronomicon that uses the dark arts to ensnare the minds of your children. Its a finely crafted book that answers the question What is it that makes Facebook and Instagram so addictive?Nir Eyal, who teaches courses on applied consumer psychology at the Stanford Graduate School of Business, explains what makes products and apps so sticky. (And Nir is not evil, by the way. In fact, hes one of the nicest people Ive ever met.)By learning what it is that hooks you, you can better understand what you need to do to brea k free.Check it out here.Alright, weve learned a lot. Lets round it up and find out about a book that can help us decide what we should be doing once weve freed up that time previously spent on bad habitsSum upHere are 5 fascinating books on how to break bad habitsThe Power of Habit How bad habits work and how to replace them so you can get to work.Willpower How to potty train your brain so you stop pooping all over your goals.The Craving Mind No, its not The Craven Mind. Thats my forthcoming autobiography. This one beats bad habits with the Iron Man/Doctor Strange team-up of science and mindfulness.Irresistible The best way to stop checking your phone (that doesnt involve throwing it in a river.)Hooked Know thy enemy. Learn the dark arts being used against you to better resist their Cthulhu magic.Georgetown professor and productivity guru Cal Newport says that clearing the decks of your unproductive habits isnt enough. Stopping the bad doesnt magically make you start doing the good - if you even know what the good is.Nature abhors a vacuum (and so do most house cats.) So whats a book that can show you what we should be doing in order to achieve our goals?Yeah, I wrote it. But dont let that talk you out of giving it a read Often when we have more time we just waste it - or spend it in less-than-optimal ways. I went through gobs and gobs of research to dispel the myths about success and get the real answers to what we need to be doing to get where we wanna go in our careers and personal lives.Check it out here.Habits deserve the deep dive we can only get from reading full books. As that study showed, 40% of your choices arent choices theyre habits. So nearly half the time, your habits make your choices for you.And thats why getting rid of bad habits and starting good ones is so critical. As the old saying goesWe all make choices. But in the end, our choices make us.Join over 320,000 readers. Get a free weekly update via emailhere.Thisarticleoriginally appeare d atBarking Up the Wrong Tree.

Rheumatologist Career Overview - Job Description, Skills, Duties, Education, Training, Job Outlook Salary

Rheumatologist Career Overview - Job Description, Skills, Duties, Education, Training, Job Outlook Salary Rheumatologist Career Overview - Job Description, Skills, Duties, Education, Training, Job Outlook Salary Rheumatologist Job DescriptionA rheumatologist works examines, diagnoses, and consults for most appropriate course of treatment for a given condition. He may order investigative / diagnostic tests like laboratory tests, X-rays, and chemical pathology.Treatment includes medicines like non-inflammatory drugs, steroids and the only-just introduced anti-bodies. Physical therapy and occupational therapy are alternative methods to hasten recovery.A Rheumatologist makes use various non surgical techniques and treatment options to diagnose and effectively manage rheumatic conditions. There are more than 100 kinds of rheumatic diseases that are handled by rheumatologists.Create this ResumeRheumatologist Skills/DutiesA rheumatologist diagnoses and treats disorders that affect the bones, muscles and joints and are frequently a result of immune system dysfunction.Rheumatologists order for certain tests and investigations to be carried out to help with the diagnosis and treatment. Common conditio ns that a rheumatologist handles are arthritis, gout, fibromyalgia, lupus and osteoporosis.Rheumatologist Education and Training To become a rheumatologist, you must first by complete a 4 year Bachelors program. This is followed by Medical school (4 years course). After graduating, you must appear for exams to be given state licenses to practice medicine. Once certified, you have to complete 3 years in Internal Medicine or 3 years in Pediatrics Residency Program, depending on interest. After the residency, you must take a board certification exam from the American Board of Internal Medicine or the American Board of Pediatrics. After the residency and preliminary certification examination, you complete 1 to 2 years of supplementary education specific to rheumatology. After that you take one final exam through the American Board of Internal Medicine to obtain certification in the field.Rheumatologist Job OutlookWith a growing health care industry, the job prospect for all health care professionals is good. The Bureau of Labor Statistics says that the number of jobs for doctors and medial professionals will increase faster than average up to 2014.Rheumatologists working in research find better employment due to a development in understanding of autoimmune diseases the cause of most rheumatic disorders.Whats more, a tiny fraction of all the doctors specialize in rheumatology. Thus, the job outlook looks really good.Rheumatologist SalaryThe current mean salary of a Rheumatologist in the United States is about $166,591 per year. In general, the salary of a Rheumatologist is based on his years of practice and experience, the type of facility, the location and shifts. Customize ResumeMore Sample Career Articles:Rheumatologist Career Virologist Career

Neoliberal myth of the superhero businesswoman holds all back

Neoliberal myth of the superhero businesswoman holds all back Neoliberal myth of the superhero businesswoman holds all back We’ve read the stories and seen the figures. We know that women are still underrepresented at the decision making table. We know women across professional fields get paid less than their male peers for doing the same job. We know about the #MeToo movement. Yet, those who call for structural reforms are still often dismissed as whiners or unreasonably demanding.This could be partly due to the pervasiveness of neoliberalism and post-feminism.Traditionally understood as the political and economic school of thought that promotes privatisation, deregulation, and the withdrawal of state support, neoliberalism has extended its sway beyond socioeconomic policies. It increasingly leads us to see all human life in entrepreneurial terms. Individuals are assumed to be free from any external pressures or constraints. They are held personally accountable for their progress, regardless of their circumstances.Post-feminism is a complex entanglement of feminist and anti-feminist ideas. It celebrate s women’s newfound power, advances and choices, while suggesting that women have already achieved gender equality and therefore no longer need feminism.The neoliberal and post-feminist ethos, which endows women with total agency and fetishises personal responsibility, potentially prevents us from recognising discrimination. Issues of inequality can end up being seen as a purely personal matter, the outcome of poor choices or a lack of initiative.How we talk about womenIn my recent linguistic research, I examined newspaper and magazine articles as well as radio shows to assess what messages they are sending out about women and work. Focusing on career advice and interviews with professional women, I found that the rhetoric of autonomy, choice and individualism was everywhere. Women are repeatedly told that they are architects of their own careers. While empowering on the surface, such neoliberal and post-feminist notions require women to improve their situation without challenging the status quo.Gender bias is often implicitly or explicitly denied. As one former government minister tells her readers in a magazine interview: “Gender is not an issue”. High-achieving professional women are frequently brought on to show how women have made progress in the professional domain. As a director of a consulting firm puts it in one magazine, “If she can do it, so can I”.The details of how these women actually achieved their success, meanwhile, are often glossed over. For example, how were they able to afford expensive quality childcare? What strategies did they use to avoid being dumped with the “office housework.” Ignoring the real issues gives the impression of empowerment without acknowledging that class privileges may have helped them to succeed or, equally, that they may have struggled against gendered barriers to get where they are.Paradoxically, women are also accused of not making enough effort to break their “self-imposed barriers.” According to one article, “women aren’t confident”. They “can be quite the perfectionists”. They “have to learn to accept criticisms, portray a positive image and believe in themselves.”These obstacles to economic success, we are told, should be overcome through ceaseless self-surveillance, self-discipline and self-transformation. Some call this the Lean In imperative, after the popular book on women at work by Facebook’s chief operating officer Sheryl Sandberg.The intensity of the entrepreneurial self-work required of women is daunting. Some articles, for example, pressure women to upgrade their knowledge and skills during their maternity leave. Even when sex discrimination is acknowledged, it’s presented as an opportunity for growth. The recommended response to the gender pay gap is “to work that runway as hard as the men”. One CEO gave a simpler solution: “Ask and she shall receive!” After all, anything can be overcome with drive and a can-do attitude, right?Beyond the individualI disagree. Rather than demand women make personal compromises to succeed in the workplace or patronise them with workshops to improve their communication skills, we should require governments and companies to address and eliminate biases in the system.For example, my study shows clear evidence of the deeply entrenched cultural belief that childcare and household chores are women’s work. In one interview, a general manager of a large company laments, while seemingly accepting, that she is “the mother, maid and wife”. In another, an entrepreneur suggests that women should work “at a slower pace or on a part-time basis especially when the children are very young”. The contribution of fathers is rarely mentioned. This can make it even harder for women to secure equal opportunities. Offering flexible work arrangements to both men and women and implementing mandatory paid paternity leave are important steps, but we all also need to do more to challenge the expecta tion that women are primarily responsible for family care.And the kind of businesses who offer in-work childcare are generally those who employ middle-class women. Governments need to provide more quality public childcare centres so that marginalised and unskilled women in lower income groups are not housebound and are able to pursue stable, full-time employment. Additionally, studies consistently show that women are not assessed in the same way as men in the workplace due to gender stereotypes. To ensure that gender stereotyping does not drive decision making, companies and institutions could, for example, name-blind CVs as part of their hiring process.The strides that women have made in the public sphere, while a cause for celebration, shouldn’t be allowed to lull us into assuming that a world of professional opportunities is open for women. If we wish to build a more equitable future in which women have actual freedom to pursue real choices and achieve their full potential, we need to rediscover a more political understanding of why they are lagging behind their male counterparts. We need to see that these are structural issues, rather than individual problems.Melissa Yoong, Assistant Professor of Sociolinguistics, University of NottinghamThis article is republished from The Conversation under a Creative Commons license. Read the original article.

How to Answer Interview Questions About Your Work Pace

How to Answer Interview Questions About Your Work Pace How to Answer Interview Questions About Your Work Pace When youre asked to describe the pace at which you work, be careful how you respond. This is an interview question  where faster isnt necessarily better. Most employers would rather hire employees who work at a steady pace and produce quality results. Someone who is too slow to get the job done in a reasonable time frame isnt going to be a good hire. Neither is a candidate who works frenetically all day, because they might make more errors, or more easily burn out. When answering this question, avoid exaggeration, and demonstrate that you are a steady and dependable worker. Emphasize Steadiness and Quality The most important qualities to emphasize when answering this question are steadiness and quality work. Steadiness means that you can work at a consistent pace without getting burned out. Quality means that your work is free of errors. When saying that your work is steady, you of course don’t want to imply you are a slow worker. You might say that you work at a consistent pace, but you usually complete work in advance of a deadline. You also want to emphasize that you achieve quality results at your pace. You might explain that you work at the pace you do in order to avoid mistakes and to take the time to check over your work before submitting it. If your job involves managing others or project management, discuss your ability to lead others to help get projects done on, or ahead, of schedule. Explain Your Work Method If you have time, explain the method you use to produce quality work at your pace. For example, perhaps you break big projects into manageable daily tasks, and slowly complete the project piece by piece. Or perhaps you always aim to finish a project two days in advance to give yourself time to check your work for errors. If you work at a job where you have set criteria (i.e. number of calls made or responded to) that measures accomplishments, discuss what method you use to achieve (or exceed) these goals. No matter what your method, be sure to emphasize that you never focus so much on one task that you avoid all your other responsibilities. Mention that your process involves juggling both the specific task and the other parts of your job. Employers want job candidates who can multitask effectively. By stating your method, you will show the employer exactly how you get your work done successfully. Provide Examples When answering a question about your work pace, provide at least one specific example of a time when working at your pace helped you achieve results. For example, you might mention a time you had to complete a report by a certain date. You could explain how you set aside two hours every morning to devote to the project until you finished it two days ahead of time. You might also provide a concrete example of a time your work pace helped you not only get a job done, but get it done without error. For example, you might mention how your articles rarely need copy editing, or how you have been praised for the precision of your reports. Sample Answers to Interview Questions About Work Pace I usually work at a steady, consistent pace. Because of my ability to organize and plan out my work schedule, I always complete my work ahead of time. For example, when I was assigned a large project due in six months, I broke the project into large goals and small, day-to-day goals. I created a schedule, and steadily checked off each of these goals while still successfully completing my other duties. I ultimately finished the project a week ahead of schedule.I consider myself a diligent worker who avoids procrastination. At my previous sales job, we had to make at least 30 calls every shift, on top of our other administrative responsibilities. While some people saved all their calls for the end of their shift, which sometimes led to people missing their quota, I divided my time between making calls and doing my other duties. I am not easily distracted, but instead can balance working steadily on multiple tasks. This allows me to complete all of my work on time and produce quality re sults. In fact, I won best salesperson three times at my previous company. I have been praised for my ability to hand in assignments well ahead of schedule. Although I work quickly, I also produce quality work. For example, I am currently responsible for writing our quarterly newsletter. I tend to complete the assignment at least two or three days before the submission deadline, which gives me time to thoroughly proofread my work. Both employers and colleagues have commented on my error-free newsletters.

From Family Practice to Sports Medicine, A Doctor of all Trades

From Family Practice to Sports Medicine, A Doctor of all Trades From Family Practice to Sports Medicine, A Doctor of all Trades Elite and professional athletes are renowned for being the best at what they do worldwide. If you’re someone who is passionate about sports, or have been involved in a sports league, you are well aware that with physical activities comes the risk of injury. That’s where the Sports Medicine Specialist profession comes into play. Cathy J. Campbell is a Preventative Health Physician and Sports Medicine Physician who treats musculoskeletal health issues for Sports Health patients at Cleveland Clinic Canada. Dr. Campbell has an extensive education that consists of a Bachelor of Physical Education degree, a Master of Science in Exercise Physiology, and a Doctor of Medicine along with corresponding residency training. Moreover, she has a Certification, College of Family Physicians of Canada (CCFP), a Fellow, College of Family Physicians of Canada (FCFP), and a Diploma in Sport Medicine, to mention a few.   In a recent interview, Dr. Campbell reveals that the single most-rewarding thing about her job is “helping people to change their lives, and also dealing with wonderful people in a variety of situations.” With a large background and plenty of insights on how to specialize in sports medicine, Dr. Campbell offers her advice to job seekers who desire a career in this field. She also describes the ins and outs of her current and future roles, along with the different requirements for landing work in both the United States and Canada. Entering the Field: Education The journey towards achieving a career in sports medicine has many possible routes. Bringing this issue to the forefront, Dr. Campbell briefly outlined some of the more popular ways to break into the medical field. For her, family practice was the best way to start “because you get a variety of interesting problems and it’s not as specific as just seeing knees, or joints.” Accordingly, she studied family medicine while completing additional training in sports medicine. This is also a great educational avenue since it incorporates learning how to work with the person as a whole, their general health and fitness, plus sports medicine procedures. Other options are “from a therapy point of view,” which would be to complete a degree in “chiropractic, massage or physiotherapy.” In addition, it may be of interest to be medically trained as an orthopedic surgeon or rheumatologist as these roles also contribute greatly to the industry of sports medicine. Certification Requirements: Canada vs. United States Considering that Dr. Campbell was born and raised in Halifax, Nova Scotia and was able to work in the United States, she knows the qualifications that are needed to work in Canada in comparison to the US. If you’re interested in being a primary sports medicine practitioner in Canada, you need to complete a medical degree. Following this, you would do a three-year family medicine residency, which includes one year of specialized training in sports medicine. Next, completing and passing the Canadian Academy of Sports and Exercise Medicine Exam (CASM) will certify you to work in Canada. In the United States, Dr. Campbell wrote the American Boards and Family Practice examination when she first began her employment there. Furthermore, she took the Certificate of Added Qualification in Sports Medicine  CAQ,  which is an American certification in sports medicine. However, this requirement is not mandatory for orthopedic surgery in the US.   Cleveland Clinic Daily Work Dr. Campbell was initially drawn towards working for Cleveland Clinic Canada because of its excellent reputation throughout North America. She goes on to state that its “wonderful resources” along with “the people, who have been very welcoming and make you feel valued, which is important in any job,” are reasons why she enjoys working there. In Dr. Campbell’s daily work, she experiences two kinds of days. The first consists of seeing about five patients for their comprehensive preventative medicine visits. Her second role is rooted in practicing sports medicine. On these days she assesses things like chronic wrist problems, or athletes with Osgood-Schlatter disease (a disorder relating to the tibia). Enjoying the variety of patients in her day-to-day job the most, this type of work is a result of her numerous medical degrees and specialty certificates accumulated throughout her career. Tips for Job Seekers First and foremost, “certainly do what you enjoy doing.” Being passionate about what you do is important during daily tasks and when establishing future goals. Second, “find some mentors.” For Dr. Campbell, “if you see someone that is doing what you want to be doing, you should ask him or her for help.” Third, it is important to “volunteer and make yourself available.” This tip corresponds with her strong belief in “the 3 As of success, which are availability, affability and ability.  You have to be available and so forth to get the opportunities.” This proved true when Dr. Campbell cancelled a vacation in the year 2000 to accept an offer from the Coaching Association of Canada. This position required her to be in Houston, Texas and work as a sports medicine doctor for the Canadian women’s soccer team. By making herself available, Dr. Campbell “got her foot in the door and stayed on with the team through many world cups.” What’s Next? This year at the FIFA U-20 Women’s World Cup, Dr. Campbell will work as the General Medical Officer. She will be responsible for, “’the management of health care issues, coordination with the local organizing committee medical services doping controls and related matters, as well as injury assessment as part of the ongoing f-mark study,’ and f-mark stands for the FIFA Medical Assessment and Research Centre.” It will be her responsibility to supervise the other FIFA medical officers (from other countries) that are assigned to each of the four venues in Canada. Additionally, Dr. Campbell will be the local medical officer for all of the venues. With plenty of opportunities on the horizon, as a result of her affability and accessibility, Dr. Campbell has also achieved many milestones in her career. Sports medicine is an exciting field, one filled with plenty of opportunities for changing people’s lives and assisting them in their athletic vocations. For more information on what Cleveland Clinic’s human resources department looks for in its top candidates, read our article: “Candidate Essentials: Cleveland Clinic.” Having outlined the ways to become a sports medicine specialist, while providing insightful tips acquired from her long-standing career, Dr. Campbell is simply inspiring.

Top 5 Potential Improvements to Solar Power

Top 5 Potential Improvements to Solar Power Top 5 Potential Improvements to Solar Power Top 5 Potential Improvements to Solar Power Solar power continues to grow in influence but that influence, and share of the energy marketplace, could be greater. While there are more commercial and residential roofs with panels everyday, much of the potential of this power source is still not being maximized by the consumer, let alone businesses. Its not just about continuing to improve efficiency of devices but bringing cost down, says Parsian Mohseni, assistant professor of microsystems engineering at the Rochester Institute of Technology. Its dollars-to-watt ratio and using new materials, new fabrication techniques, or added systems. But theres no question the future looks exciting when it comes to solar. Lets look towards that future and explore the top areas to look for improvement in engineering down the road for solar. 1) Perovskite Cells Perovskite cells can reduce costs dramatically compared to solar floor cells, says David Fenning, assistant professor of nanoengineering at the University of California, San Diego. Theyre really very new on the scene and were mostly used in solar cell concepts less than ten years ago. A problem to work on is they are sensitive to their environment, like water, so theyre not very stable. But reliability of solar cells over time can be improved. They are warrantied for twenty five years and if you get it to forty or fifty years that makes a big difference. We need to make sure all the modules get there and dont have early failurethat makes less cost when it comes to electricity. Perovskite photovoltaics. Image: NREL / U.S. Department of Energy 2) Tandem Photovoltaics This is stacking two kinds of solar cells. For a long time thats only been done for satellites but now were looking for more viability, particularly with fluorescent, Fenning says. Its too expensive for terrestrial. Amazing engineering but too expensive for putting on the roof. Its a different set of materials. People were looking at traditional need materials from Group Three and Five on the periodic table but now they are looking at tandems on silicons three and fives and also other things. High efficiency is coming on. 3) Grid Integration The grid integration of solar and energy storage and in systems where they are compatible has great potential. Its happening now but will become increasingly important as solar and wind become more vital in the grid, Fenning says. He mentions the new statistic on the generating capacity of sources of electrical power from the Solar Energy Industries Association. Its website says that solar was 30 percent in the first half of 2017, making it the second highest source. The industry is growing when it comes to energy storage so it can have major increases in five years, ten, and twenty as production is retired, such as coal fired plants, because they cant compete economically. That will lead to more domination by these sources. 4) Nano Material Smaller and more efficient may be the way of the future. Consider materials out of bulk convention, Mohseni offers. Look at reduction in dimensionality, he says. Look at materials as dimensions they occupy. You can even confine materials spatially in all three spatial dimensions and generate whats called quantum dot. In my group, we are even looking at nanowire architecture. 5) Flexible Systems Mohseni says look for using flexible platforms for growth and moving towards devices that allow us to roll up solar cells and unroll them on the go. Too much of solar is on a rigid platform but flexible systems can use a roll-to-roll processing technique to reduce cost and have new functionality from mechanical flexibility, he says. Eric Butterman is an independent writer. For Further Discussion Its not just about continuing to improve efficiency of devices but bringing cost down.Prof. Parsian Mohseni, Rochester Institute of Technology

10 ways to improve your sleep and increase your productivity

10 ways to improve your sleep and increase your productivity 10 ways to improve your sleep and increase your productivity The next time you tell yourself that you’ll sleep when you’re dead, realize that you’re making a decision that can make that day come much sooner. Pushing late into the night is a health and productivity killer.According to the Division of Sleep Medicine at the Harvard Medical School, the short-term productivity gains from skipping sleep to work are quickly washed away by the detrimental effects of sleep deprivation on your mood, ability to focus, and access to higher-level brain functions for days to come. The negative effects of sleep deprivation are so great that people who are drunk outperform those lacking sleep.Why you need adequate sleep to performWe’ve always known that sleep is good for your brain, but new research from the University of Rochester provides the first direct evidence for why your brain cells need you to sleep (and sleep the right way- more on that later). The study found that when you sleep your brain removes toxic proteins from its neurons that are by -products of neural activity when you’re awake.Unfortunately, your brain can remove them adequately only while you’re asleep. So when you don’t get enough sleep, the toxic proteins remain in your brain cells, wreaking havoc by impairing your ability to think- something no amount of caffeine can fix.Skipping sleep impairs your brain function across the board. It slows your ability to process information and problem solve, kills your creativity, and catapults your stress levels and emotional reactivity.What sleep deprivation does to your healthSleep deprivation is linked to a variety of serious health problems, including heart attack, stroke, type 2 diabetes, and obesity. It stresses you out because your body overproduces the stress hormone cortisol when it’s sleep deprived.While excess cortisol has a host of negative health effects that come from the havoc it wreaks on your immune system, it also makes you look older, because cortisol breaks down skin collagen, the protein th at keeps skin smooth and elastic. In men specifically, not sleeping enough reduces testosterone levels and lowers sperm count.Too many studies to list have shown that people who get enough sleep live longer, healthier lives, but I understand that sometimes this isn’t motivation enough. So consider this- not sleeping enough makes you fat. Sleep deprivation compromises your body’s ability to metabolize carbohydrates and control food intake.When you sleep less you eat more and have more difficulty burning the calories you consume. Sleep deprivation makes you hungrier by increasing the appetite-stimulating hormone ghrelin and makes it harder for you to get full by reducing levels of the satiety-inducing hormone leptin. People who sleep less than 6 hours a night are 30% more likely to become obese than those who sleep seven to nine hours a night.How much sleep is enough?Most people need seven to nine hours of sleep a night to feel sufficiently rested. Few people are at their best wit h less than seven hours, and few require more than nine without an underlying health condition. And that’s a major problem, since more than half of Americans get less than the necessary seven hours of sleep each night, according to the National Sleep Foundation.For go-getters, it’s even worse.A recent survey of Inc. 500 CEOs found that half of them are sleeping less than 6 hours a night. And the problem doesn’t stop at the top. According to the Centers for Disease Control and Prevention, a third of U.S. workers get less than six hours of sleep each night, and sleep deprivation costs U.S. businesses more than $63 billion annually in lost productivity.Doing something about itBeyond the obvious sleep benefits of thinking clearly and staying healthy, the ability to manage your emotions and remain calm under pressure has a direct link to your performance.  TalentSmart  has conducted research with more than a million people, and we’ve found that 90% of top performers are high in e motional intelligence (EQ). These individuals are skilled at understanding and using emotions to their benefit, and good sleep hygiene is one of the greatest tools at their disposal.High-EQ individuals know it’s not just how much you sleep that matters, but also how you sleep. When life gets in the way of getting the amount of sleep you need, it’s absolutely essential that you increase the quality of your sleep through good sleep hygiene. There are many hidden killers of quality sleep.The 10 strategies that follow will help you identify these killers and clean up your sleep hygiene. Follow them, and you’ll reap the performance and health benefits that come with getting the right quantity and quality of sleep.1. Stay away from sleeping pillsWhen I say sleeping pills, I mean anything you take that sedates you so that you can sleep. Whether it’s alcohol, Nyquil, Benadryl, Valium, Ambien, or what have you, these substances greatly disrupt your brain’s natural sleep process. Ha ve you ever noticed that sedatives can give you some really strange dreams?As you sleep and your brain removes harmful toxins, it cycles through an elaborate series of stages, at times shuffling through the day’s memories and storing or discarding them (which causes dreams). Sedation interferes with these cycles, altering the brain’s natural process.Anything that interferes with the brain’s natural sleep process has dire consequences for the quality of your sleep. Many of the strategies that follow eliminate factors that disrupt this recovery process. If getting off sleeping pills proves difficult, make certain you try some of the other strategies (such as cutting down on caffeine) that will make it easier for you to fall asleep naturally and reduce your dependence upon sedatives.2. Stop drinking caffeine (at least after lunch)You can sleep more and vastly improve the quality of the sleep you get by reducing your caffeine intake. Caffeine is a powerful stimulant that interfere s with sleep by increasing adrenaline production and blocking sleep-inducing chemicals in the brain. Caffeine has a 6-hour half-life, which means it takes a full 24 hours to work its way out of your system.Have a cup of joe at 8 a.m., and you’ll still have 25% of the caffeine in your body at 8 p.m. Anything you drink after noon will still be near 50% strength at bedtime. Any caffeine in your bloodstream- the negative effects increasing with the dose- makes it harder to fall and stay asleep.When you do finally fall asleep, the worst is yet to come. Caffeine disrupts the quality of your sleep by reducing rapid eye movement (REM) sleep, the deep sleep when your body recuperates most. When caffeine disrupts your sleep, you wake up the next day with a cognitive and emotional handicap. You’ll be naturally inclined to grab a cup of coffee or an energy drink to try to make yourself feel more alert, which very quickly creates a vicious cycle.3. Avoid blue light at nightThis is a big one - most people don’t even realize it impacts their sleep. Short-wavelength blue light plays an important role in your mood, energy level, and sleep quality. In the morning, sunlight contains high concentrations of this “blue” light.When your eyes are exposed to it directly (not through a window or while wearing sunglasses), the blue light halts production of the sleep-inducing hormone melatonin and makes you feel more alert. This is great, and exposure to a.m. sunlight can improve your mood and energy levels. If the sun isn’t an option for you, try a  blue light device.In the afternoon, the sun’s rays lose their blue light, which allows your body to produce melatonin and start making you sleepy. By the evening, your brain does not expect any blue light exposure and is very sensitive to it. The problem this creates for sleep is that most of our favorite evening devices- laptops, tablets, televisions, and mobile phones- emit short-wavelength blue light. And in the case of yo ur laptop, tablet, and phone, they do so brightly and right in your face.This exposure impairs melatonin production and interferes with your ability to fall asleep as well as with the quality of your sleep once you do nod off. Remember, the sleep cycle is a daylong process for your brain. When you confuse your brain by exposing it in the evening to what it thinks is a.m. sunlight, this derails the entire process with effects that linger long after you power down.The best thing you can do is avoid these devices after dinner (television is okay for most people as long as they sit far enough away from the set). If you must use one of these devices in the evening, you can limit your exposure with a  filter  or  protective eye wear.4. Wake up at the same time every dayConsistency is key to a good night’s sleep, especially when it comes to waking up. Waking up at the same time every day improves your mood and sleep quality by regulating your circadian rhythm. When you have a consistent wake-up time, your brain acclimates to this and moves through the sleep cycle in preparation for you to feel rested and alert at your wake-up time.Roughly an hour before you wake, hormone levels increase gradually (along with your body temperature and blood pressure), causing you to become more alert. This is why you’ll often find yourself waking up right before your alarm goes off.When you don’t wake up at the same time every day, your brain doesn’t know when to complete the sleep process and when it should prepare you to be awake. Long ago, sunlight ensured a consistent wake-up time. These days, an alarm is the only way most people can pull this off, and doing this successfully requires resisting the temptation to sleep in when you’re feeling tired because you know you’ll actually feel better by keeping your wake-up time in tact.5. No binge sleeping (in) on the weekendSleeping in on the weekend is a counterproductive way to catch up on your sleep. It messes with your cir cadian rhythm by giving you an inconsistent wake-up time. When you wake up at the same time during the work week but sleep past this time on the weekend, you end up feeling groggy and tired because your brain hasn’t prepared your body to be awake.This isn’t a big deal on your day off, but it makes you less productive on Monday because it throws your cycle off and makes it hard to get going again on your regular schedule.6. Learn how much sleep you really needThe amount of sleep you need is something that you can’t control, and scientists are beginning to discover the genes that dictate it. The problem is, most people sleep much less than they really need and are under-performing because they think they’re getting enough.Some discover this the hard way. Ariana Huffington was one of those frantic types who underslept and overworked, until she collapsed unexpectedly from exhaustion one afternoon. She credits her success and well-being since then to the changes she’s made to h er sleep habits.“I began getting 30 minutes more sleep a night, until gradually I got to seven to eight hours. The result has been transformational,” Huffington says, adding that, “all the science now demonstrates unequivocally that when we get enough sleep, everything is better: our health; our mental capacity and clarity; our joy at life; and our ability to live life without reacting to every bad thing that happens.”Huffington isn’t the only one. Jeff Bezos, Warren Buffet, and Sheryl Sandberg have all touted the virtues of getting enough sleep. Even Bill Gates, an infamous night owl, has affirmed the benefits of figuring out how much sleep you really need: “I like to get 7 hours of sleep a night because that’s what I need to stay sharp and creative and upbeat.” It’s time to bite the bullet and start going to bed earlier until you find the magic number that enables you to perform at your best.7. Stop workingWhen you work in the evening, it puts you into a stimulat ed, alert state when you should be winding down and relaxing in preparation for sleep. Recent surveys show that roughly 60% of people monitor their smartphones for work emails until they go to sleep.Staying off blue light-emitting devices (discussed above) after a certain time each evening is also a great way to avoid working so you can relax and prepare for sleep, but any type of work before bed should be avoided if you want quality sleep.8.  Eliminate interruptionsUnfortunately for those with small children, the quality of your sleep does suffer when it is interrupted. The key here is to eliminate all the interruptions that are under your control. If you have loud neighbors, wear earplugs to bed. If your mother likes to call at all hours of the night, make certain you silence your ringer before you go to bed.If you had to wake up extra early in the morning, make sure your alarm clock is back on its regular time when you go to bed. Don’t drink too much water in the evening to avo id a bathroom trip in the middle of the night. If your partner snores . . . well, you get the idea. If you think hard enough, there are lots of little things you can do to eliminate unnecessary interruptions to your sleep.9. Learn to meditateMany people who learn to meditate report that it improves the quality of their sleep and that they can get the rest they need even if they aren’t able to significantly increase the number of hours they sleep.At the Stanford Medical Center, insomniacs participated in a six-week mindfulness meditation and cognitive-behavioral therapy course. At the end of the study, participants’ average time to fall asleep was cut in half (from 40 to 20 minutes), and 60% of subjects no longer qualified as insomniacs. The subjects retained these gains upon follow-up a full year later.A similar study at the University of Massachusetts Medical School found that 91% of participants either reduced the amount of medication they needed to sleep or stopped taking med ication entirely after a mindfulness and sleep therapy course.Give mindfulness a try. At minimum, you’ll fall asleep faster, as it will teach you how to relax and quiet your mind once you hit the pillow.10. When all else fails, take napsOne of the biggest peaks in melatonin production happens during the 1:00 to 3:00 p.m. time frame, which explains why most people feel sleepy in the afternoon. Companies like Google and Zappos are capitalizing on this need by giving employees the opportunity to take short afternoon naps.If you aren’t getting enough sleep at night, you’re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you’re better off taking a short nap (even as short as 15 minutes) than resorting to caffeine to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you’ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.Bringing it all togeth erI know many of you reading this piece are thinking something along the lines of “but I know a guy (or gal) who is always up at all hours of the night working or socializing, and he’s the number one performer at our branch.” My answer for you is simple: this guy is underperforming. We all have innate abilities that we must maximize to reach our full potential.My job is to help people do that - to help the good become great by removing unseen performance barriers. Being number one in your branch is an accomplishment, but I guarantee that this guy has his sights set on bigger things that he isn’t achieving because sleep deprivation has him performing at a fraction of his full potential. You should send him this article. It just might shake something loose.Travis Bradberry is the coauthor of  Emotional Intelligence 2.0  and the cofounder of  TalentSmart.This article originally appeared on  LinkedIn. 10 ways to improve your sleep and increase your productivity The next time you tell yourself that you’ll sleep when you’re dead, realize that you’re making a decision that can make that day come much sooner. Pushing late into the night is a health and productivity killer.According to the Division of Sleep Medicine at the Harvard Medical School, the short-term productivity gains from skipping sleep to work are quickly washed away by the detrimental effects of sleep deprivation on your mood, ability to focus, and access to higher-level brain functions for days to come. The negative effects of sleep deprivation are so great that people who are drunk outperform those lacking sleep.Why you need adequate sleep to performWe’ve always known that sleep is good for your brain, but new research from the University of Rochester provides the first direct evidence for why your brain cells need you to sleep (and sleep the right way- more on that later). The study found that when you sleep your brain removes toxic proteins from its neurons that are by -products of neural activity when you’re awake.Unfortunately, your brain can remove them adequately only while you’re asleep. So when you don’t get enough sleep, the toxic proteins remain in your brain cells, wreaking havoc by impairing your ability to think- something no amount of caffeine can fix.Skipping sleep impairs your brain function across the board. It slows your ability to process information and problem solve, kills your creativity, and catapults your stress levels and emotional reactivity.What sleep deprivation does to your healthSleep deprivation is linked to a variety of serious health problems, including heart attack, stroke, type 2 diabetes, and obesity. It stresses you out because your body overproduces the stress hormone cortisol when it’s sleep deprived.While excess cortisol has a host of negative health effects that come from the havoc it wreaks on your immune system, it also makes you look older, because cortisol breaks down skin collagen, the protein th at keeps skin smooth and elastic. In men specifically, not sleeping enough reduces testosterone levels and lowers sperm count.Too many studies to list have shown that people who get enough sleep live longer, healthier lives, but I understand that sometimes this isn’t motivation enough. So consider this- not sleeping enough makes you fat. Sleep deprivation compromises your body’s ability to metabolize carbohydrates and control food intake.When you sleep less you eat more and have more difficulty burning the calories you consume. Sleep deprivation makes you hungrier by increasing the appetite-stimulating hormone ghrelin and makes it harder for you to get full by reducing levels of the satiety-inducing hormone leptin. People who sleep less than 6 hours a night are 30% more likely to become obese than those who sleep seven to nine hours a night.How much sleep is enough?Most people need seven to nine hours of sleep a night to feel sufficiently rested. Few people are at their best wit h less than seven hours, and few require more than nine without an underlying health condition. And that’s a major problem, since more than half of Americans get less than the necessary seven hours of sleep each night, according to the National Sleep Foundation.For go-getters, it’s even worse.A recent survey of Inc. 500 CEOs found that half of them are sleeping less than 6 hours a night. And the problem doesn’t stop at the top. According to the Centers for Disease Control and Prevention, a third of U.S. workers get less than six hours of sleep each night, and sleep deprivation costs U.S. businesses more than $63 billion annually in lost productivity.Doing something about itBeyond the obvious sleep benefits of thinking clearly and staying healthy, the ability to manage your emotions and remain calm under pressure has a direct link to your performance.  TalentSmart  has conducted research with more than a million people, and we’ve found that 90% of top performers are high in e motional intelligence (EQ). These individuals are skilled at understanding and using emotions to their benefit, and good sleep hygiene is one of the greatest tools at their disposal.High-EQ individuals know it’s not just how much you sleep that matters, but also how you sleep. When life gets in the way of getting the amount of sleep you need, it’s absolutely essential that you increase the quality of your sleep through good sleep hygiene. There are many hidden killers of quality sleep.The 10 strategies that follow will help you identify these killers and clean up your sleep hygiene. Follow them, and you’ll reap the performance and health benefits that come with getting the right quantity and quality of sleep.1. Stay away from sleeping pillsWhen I say sleeping pills, I mean anything you take that sedates you so that you can sleep. Whether it’s alcohol, Nyquil, Benadryl, Valium, Ambien, or what have you, these substances greatly disrupt your brain’s natural sleep process. Ha ve you ever noticed that sedatives can give you some really strange dreams?As you sleep and your brain removes harmful toxins, it cycles through an elaborate series of stages, at times shuffling through the day’s memories and storing or discarding them (which causes dreams). Sedation interferes with these cycles, altering the brain’s natural process.Anything that interferes with the brain’s natural sleep process has dire consequences for the quality of your sleep. Many of the strategies that follow eliminate factors that disrupt this recovery process. If getting off sleeping pills proves difficult, make certain you try some of the other strategies (such as cutting down on caffeine) that will make it easier for you to fall asleep naturally and reduce your dependence upon sedatives.2. Stop drinking caffeine (at least after lunch)You can sleep more and vastly improve the quality of the sleep you get by reducing your caffeine intake. Caffeine is a powerful stimulant that interfere s with sleep by increasing adrenaline production and blocking sleep-inducing chemicals in the brain. Caffeine has a 6-hour half-life, which means it takes a full 24 hours to work its way out of your system.Have a cup of joe at 8 a.m., and you’ll still have 25% of the caffeine in your body at 8 p.m. Anything you drink after noon will still be near 50% strength at bedtime. Any caffeine in your bloodstream- the negative effects increasing with the dose- makes it harder to fall and stay asleep.When you do finally fall asleep, the worst is yet to come. Caffeine disrupts the quality of your sleep by reducing rapid eye movement (REM) sleep, the deep sleep when your body recuperates most. When caffeine disrupts your sleep, you wake up the next day with a cognitive and emotional handicap. You’ll be naturally inclined to grab a cup of coffee or an energy drink to try to make yourself feel more alert, which very quickly creates a vicious cycle.3. Avoid blue light at nightThis is a big one - most people don’t even realize it impacts their sleep. Short-wavelength blue light plays an important role in your mood, energy level, and sleep quality. In the morning, sunlight contains high concentrations of this “blue” light.When your eyes are exposed to it directly (not through a window or while wearing sunglasses), the blue light halts production of the sleep-inducing hormone melatonin and makes you feel more alert. This is great, and exposure to a.m. sunlight can improve your mood and energy levels. If the sun isn’t an option for you, try a  blue light device.In the afternoon, the sun’s rays lose their blue light, which allows your body to produce melatonin and start making you sleepy. By the evening, your brain does not expect any blue light exposure and is very sensitive to it. The problem this creates for sleep is that most of our favorite evening devices- laptops, tablets, televisions, and mobile phones- emit short-wavelength blue light. And in the case of yo ur laptop, tablet, and phone, they do so brightly and right in your face.This exposure impairs melatonin production and interferes with your ability to fall asleep as well as with the quality of your sleep once you do nod off. Remember, the sleep cycle is a daylong process for your brain. When you confuse your brain by exposing it in the evening to what it thinks is a.m. sunlight, this derails the entire process with effects that linger long after you power down.The best thing you can do is avoid these devices after dinner (television is okay for most people as long as they sit far enough away from the set). If you must use one of these devices in the evening, you can limit your exposure with a  filter  or  protective eye wear.4. Wake up at the same time every dayConsistency is key to a good night’s sleep, especially when it comes to waking up. Waking up at the same time every day improves your mood and sleep quality by regulating your circadian rhythm. When you have a consistent wake-up time, your brain acclimates to this and moves through the sleep cycle in preparation for you to feel rested and alert at your wake-up time.Roughly an hour before you wake, hormone levels increase gradually (along with your body temperature and blood pressure), causing you to become more alert. This is why you’ll often find yourself waking up right before your alarm goes off.When you don’t wake up at the same time every day, your brain doesn’t know when to complete the sleep process and when it should prepare you to be awake. Long ago, sunlight ensured a consistent wake-up time. These days, an alarm is the only way most people can pull this off, and doing this successfully requires resisting the temptation to sleep in when you’re feeling tired because you know you’ll actually feel better by keeping your wake-up time in tact.5. No binge sleeping (in) on the weekendSleeping in on the weekend is a counterproductive way to catch up on your sleep. It messes with your cir cadian rhythm by giving you an inconsistent wake-up time. When you wake up at the same time during the work week but sleep past this time on the weekend, you end up feeling groggy and tired because your brain hasn’t prepared your body to be awake.This isn’t a big deal on your day off, but it makes you less productive on Monday because it throws your cycle off and makes it hard to get going again on your regular schedule.6. Learn how much sleep you really needThe amount of sleep you need is something that you can’t control, and scientists are beginning to discover the genes that dictate it. The problem is, most people sleep much less than they really need and are under-performing because they think they’re getting enough.Some discover this the hard way. Ariana Huffington was one of those frantic types who underslept and overworked, until she collapsed unexpectedly from exhaustion one afternoon. She credits her success and well-being since then to the changes she’s made to h er sleep habits.“I began getting 30 minutes more sleep a night, until gradually I got to seven to eight hours. The result has been transformational,” Huffington says, adding that, “all the science now demonstrates unequivocally that when we get enough sleep, everything is better: our health; our mental capacity and clarity; our joy at life; and our ability to live life without reacting to every bad thing that happens.”Huffington isn’t the only one. Jeff Bezos, Warren Buffet, and Sheryl Sandberg have all touted the virtues of getting enough sleep. Even Bill Gates, an infamous night owl, has affirmed the benefits of figuring out how much sleep you really need: “I like to get 7 hours of sleep a night because that’s what I need to stay sharp and creative and upbeat.” It’s time to bite the bullet and start going to bed earlier until you find the magic number that enables you to perform at your best.7. Stop workingWhen you work in the evening, it puts you into a stimulat ed, alert state when you should be winding down and relaxing in preparation for sleep. Recent surveys show that roughly 60% of people monitor their smartphones for work emails until they go to sleep.Staying off blue light-emitting devices (discussed above) after a certain time each evening is also a great way to avoid working so you can relax and prepare for sleep, but any type of work before bed should be avoided if you want quality sleep.8.  Eliminate interruptionsUnfortunately for those with small children, the quality of your sleep does suffer when it is interrupted. The key here is to eliminate all the interruptions that are under your control. If you have loud neighbors, wear earplugs to bed. If your mother likes to call at all hours of the night, make certain you silence your ringer before you go to bed.If you had to wake up extra early in the morning, make sure your alarm clock is back on its regular time when you go to bed. Don’t drink too much water in the evening to avo id a bathroom trip in the middle of the night. If your partner snores . . . well, you get the idea. If you think hard enough, there are lots of little things you can do to eliminate unnecessary interruptions to your sleep.9. Learn to meditateMany people who learn to meditate report that it improves the quality of their sleep and that they can get the rest they need even if they aren’t able to significantly increase the number of hours they sleep.At the Stanford Medical Center, insomniacs participated in a six-week mindfulness meditation and cognitive-behavioral therapy course. At the end of the study, participants’ average time to fall asleep was cut in half (from 40 to 20 minutes), and 60% of subjects no longer qualified as insomniacs. The subjects retained these gains upon follow-up a full year later.A similar study at the University of Massachusetts Medical School found that 91% of participants either reduced the amount of medication they needed to sleep or stopped taking med ication entirely after a mindfulness and sleep therapy course.Give mindfulness a try. At minimum, you’ll fall asleep faster, as it will teach you how to relax and quiet your mind once you hit the pillow.10. When all else fails, take napsOne of the biggest peaks in melatonin production happens during the 1:00 to 3:00 p.m. time frame, which explains why most people feel sleepy in the afternoon. Companies like Google and Zappos are capitalizing on this need by giving employees the opportunity to take short afternoon naps.If you aren’t getting enough sleep at night, you’re likely going to feel an overwhelming desire to sleep in the afternoon. When this happens, you’re better off taking a short nap (even as short as 15 minutes) than resorting to caffeine to keep you awake. A short nap will give you the rest you need to get through the rest of the afternoon, and you’ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.Bringing it all togeth erI know many of you reading this piece are thinking something along the lines of “but I know a guy (or gal) who is always up at all hours of the night working or socializing, and he’s the number one performer at our branch.” My answer for you is simple: this guy is underperforming. We all have innate abilities that we must maximize to reach our full potential.My job is to help people do that - to help the good become great by removing unseen performance barriers. Being number one in your branch is an accomplishment, but I guarantee that this guy has his sights set on bigger things that he isn’t achieving because sleep deprivation has him performing at a fraction of his full potential. You should send him this article. It just might shake something loose.Travis Bradberry is the coauthor of  Emotional Intelligence 2.0  and the cofounder of  TalentSmart.This article originally appeared on  LinkedIn.