Most of us set or reaffirm goals at the beginning of a new year. We at Unified Caring Association (UCA) have many caring tools and resources for our members. With the symbology of 2020, we want to help bring into focus great ways to help set attainable goals to achieve more caring in your life and the lives of those you love. We are ready to begin a 2020 clear sighted year!
Why Set Goals?
Many of us want to make changes in our lives. How we do that effectively is to set goals. Goals are great triggers for changes in lifestyles and behavior. Goals help guide our focus and overcome procrastination. Life can be overwhelming and that focus is important. When goals are attainable they help sustain momentum and give us ways to measure progress. Ultimately, goal setting helps develop our lives into more fulfilling and caring.
How do you set good goals?
There are so many ways to set ourselves up for success. Overall, they have some elements in common: a mission or vision statement, the steps to achieve the goal are chunked into smaller parts, and focusing on self-reflection to see what you really want and can achieve. There are three main acronyms in different goal setting strategies: SMART, CLEAR, and GROW.
SMART Goals are specific. The clearer and unambiguous the goal statement, the easier it is to keep that goal in mind. These specific goals need to be measurable, that way you can keep track of the goal’s progress. SMART Goals are realistic goals. Taking the time to reflect on what you can actually do to achieve the main goal. Is it realistic and attainable to hike Kilimanjaro in your first month of exercise? Probably not if you have not hiked much in your life. Lastly, SMART Goals need to be time-specific. Build in an end date to achieve your SMART Goal. If you goal is to be able to hike to the top of Kilimanjaro, then pick a realistic date to summit the mountain.
CLEAR Goals are great for those who prefer more innovation. These goals are collaborative, which can help us be more accountable. Also, CLEAR Goals are limited in scope and time. For example, you could want to join a yoga class for 12 weeks. CLEAR Goals build in an emotional investment to help drive us to achieve our goal. Goals need to be broken down into manageable steps, and therefore appreciable. CLEAR Goals are more flexible to allow for unexpected life events, and are therefore refinable. It is ok to readdress your goals if you are suddenly sick, or have an unexpected family event.
GROW Goals allow for a lot of introspective reflection because they as questions to drive the plan. The “G” in GROW is asking, “What the overall goal is that your want to achieve.” This is like the thesis or vision you want to achieve, “I want to meditate more.” Next, we ask questions that inquire what the reality of achieving that goal is. If we look at our example of meditation, take a look at how often you meditate now. What are our options to achieve this goal? Reflecting on your week to see how you can achieve your goals is important to be able to make smaller achievable steps to be successful. The last letter, “W,” is asking you what will you be willing to do? Are you actually willing to set aside 20 minutes a day to meditate? Or are you willing to set aside 20 minutes every other day?
These three examples of goal setting methods are just the surface. There are so many different acronyms and techniques that are out there for setting goals. What is important is to get the ball rolling by getting clear, setting up a plan, and taking action to achieve your goals. With 2020 clear sighted goals at the beginning of the year, we can bring more caring into our lives, filling us with energy, and excitement!
In our search for 2020 clear sighted goal setting, we came across a great TedTalk by John Doerr. In this he gives examples of interactions with people who are cracking the secret to success through setting strong, tangible goals. Click Here to watch the full video!
Would you like to read our other blogs on Gut-Brain Connection, Monitoring Health With Biofeedback , and our caring acts? Maybe you would like an added smile to your day on your social media timeline? Find us on Pinterest, Tumblr, Twitter, and Instagram. We look forward to posting more about what is happening in our caring community and promoting a more positive and kind world!
Each day we can do something nice for others or ourselves. This helps us feel better, and brings more caring into the world. Our days this past year were bright with 365 daily prompts for caring. Unified Caring Association has the UCA Caring Challenge, one suggested caring act per day. Since 2019 has come to an end, we want to share a recap of the final months.
Would you like to get on board?
Each day on the Unified Caring Association website there is a new caring act suggestion. An example is, “Hold the door open for someone.” We have a previous posts reviewing the first and second parts of 2019’s Caring Challenge. If you want to review on the last part of 2019 to see you missed since our last Caring Challenge Recap, below is a list of each caring act. Look through the calendars below to see each day’s prompt. We know you will enjoy them. Maybe we can add these caring acts to our upcoming daily acts of caring and kindness!
Would you like to read our other blogs on caring, Unified Caring Association member benefits, and our caring acts? Maybe you would like an added smile to your day on your social media timeline? Find us on Pinterest, Tumblr, Twitter, and Instagram. We look forward to posting more about what is happening in our caring community and promoting a more positive and kind world!
First we see the world; then we crawl to explore; next we walk to share how much we care; then we run, experiencing all we can. But what happens after we run? Mid-life brings up a slew of new questions. We at Unified Caring Association (UCA) celebrate each stage of life, the adventure that can happen, and strive to have caring tools and resources for our UCA members. During the stage of mid-life, we can have a very different adventure than running head-long into crisis.
A majority of UCA’s members are entering or in this time of life.
Often when we arrive to ages 45-65, we can enter a “mid-life crisis.” So much research has gone into this phenomena, and this mid-life time has become much better understood. There are ways to thrive during this time. What an exciting thought to have a mid-life NO crisis! We can by learning our needs at this very stage in life. We developed a simple tool called “Mid-Life NO Crisis” that helps people focus on being strong and powerful in their Mid-Life stages. This is a time of changing needs, and attitude plays a big role. Choosing to be vital and thrive makes all the difference to emerge strong into the next stage of life.
The 5 Areas
Five areas demand our attention when we are entering or going through mid-life. These focus on nutrition, caring for our minds, our relationships, and more!
Mid-Life NO Crisis
UCA’s Mid-Life NO Crisis is a kit of 4 x 6” high-quality cards. These cards cover the five areas listed in the infographic above that demand our attention in mid-life. Accompanying this deck of cards are instructions and suggestions for their use. This is a caring resource for UCA members at no cost! What a great deal and addition to all of our caring tools and resources that our members have access too!
Soon, the Mid-Life NO Crisis kit will also be made available for purchase to the public. Watch for it in the Caring Community Store.
We at UCA are always looking for new ways to share caring with our UCA members and caring community. Whether it is caring apps for growing caring children and teens, self-care tools to energize our minds, or resources for caregivers who help care for seniors we are growing and love sharing it all with ur caring community! With caring tools, tips and tricks, and resources we can travel our life’s journey with little or not crises.
Would you like to read more about Unified Caring Association? Caring Connection 24-7, UCA & Scholarships, How to Improve the World By Caring, and It All Starts With Self-Care are just some of our other blogs that are wonderful, quick reads. Or, check out our website to read more about Unified Caring Association memberships, caring communities, our Caring Challenge and more!
“Let go of certainty. The opposite isn’t uncertainty. It’s openness, curiosity and a willingness to embrace paradox, rather than choose up sides. The ultimate challenge is to accept ourselves exactly as we are, but never stop trying to learn and grow.” (Tony Schwartz) There are many things that we all have in common. One thing which we have in common is that we all want to be good people. Our efforts can be seen through reforestation efforts, caring for the elderly, or other self-care techniques like meditation. Recently, we at Unified Caring Association (UCA) watched an interesting TedTalk by Dolly Chugh. A woman who enlightens us to the self-inquiry about what it means to be a “good person,” and how letting go of that restrictive definition can help us grow to become a better person.
The Perception of a “Good Person”
Dolly Chugh mentions at the beginning of her TedTalk that she studies the psychology of “good people.” Dolly says, “Research in my field says many of us care deeply about feeling like a good person and being seen as a good person. The problem is that we may not all have the same definition. Whatever our definition is, that moral identity is important to many of us. Meaning that our perception of ourselves is often differs from that of others. We can have a communication breakdown when there is a misalignment. This misalignment can cause us discomfort. Many of us can get stuck in a rut with this awkward, uncomfortable uneasiness. We want to remain attached to our concept of what a good person is and how we fit that definition.
Dolly poses a great question, “What if I told you that our attachment to being good people is getting in the way of us being better people?” Woah! Our definition of a good person often is narrow and impossible to meet. This doesn’t seem fair to others or ourselves. What do we do then? Let go of being this idealistic good person to become a better person.
The definition of bounded rationality is when our decision-making processes in our minds is limited by sets of information. In addition to this, we have a finite amount of time to process this information to make a decision. Kind of like a shortcut, we can quickly access these concepts and make a decision without even taking time to think about it. People often hold fast to these parameters and definitions. Sometimes bounded rationality is referred to as a fixed-mindset. The opposite of this is a growth mindset. A growth mindset is where we are open to new parameters, ideas, and concepts in an effort to expand our information and make better decisions.
Dolly Chugh and her associates took the concept of bounded rationality to define a new stance that they call bounded ethicality. “We have a human mind that is bounded in some sort of way and relying on shortcuts, and that those shortcuts can sometimes lead us astray … With bounded ethicality, the human mind, the same human mind, is making decisions.” Dolly makes a good point when she continues on to remark, “unconscious bias is one place where we see the effects of bounded ethicality. So unconscious bias refers to associations we have in our mind, the shortcuts your brain is using to organize information, very likely outside of your awareness, not necessarily lining up with your conscious beliefs.”
OK, So Example Time!
Dolly gives us multiple examples of letting go in her TedTalk, but one stands out to us. If we think about it, we can see the effects of bounded ethicality when we experience conflicts of interest. “We tend to underestimate how much a small gift … can affect our decision making. We don’t realize that our mind is unconsciously lining up evidence to support the point of view of the gift-giver, no matter how hard we’re consciously trying to be objective and professional.” If you accept that small gift that can sway your decision making, you are possibly placing yourself into being less than a good person. Despite all of our efforts to be a good person, we can make mistakes that cause us much strife. “…despite our best attempts, and we explain away our mistakes rather than learning from them.” (Chugh)
Once we make a mistake, we can become defensive because we are uncomfortable with violating our own image of being a good person. We fight to maintain the notion that we are a good person, rationalizing and giving excuses as to why we chose an action that made us less than a good person. “…the latest work that I’ve been doing on bounded ethicality with Mary Kern says that we’re not only prone to mistakes — that tendency towards mistakes depends on how close we are to that red zone [being defensive or angry]. So most of the time, nobody’s challenging our good person identity, and so we’re not thinking too much about the ethical implications of our decisions, and our model shows that we’re then spiraling towards less and less ethical behavior most of the time.” We can see this when we tell ourselves it is ok to have another cookie, it is small, and we have already eaten more than we should have.
What About if Someone Else Calls Us Out?
Somebody else might challenge our identity as a “good person.” Upon reflection, we can find that we may be challenging this view ourselves. “So the ethical implications of our decisions become really [important], and in those cases, we spiral towards more and more good person behavior, or, to be more precise, towards more and more behavior that makes us feel like a good person.” (Chugh)
Letting Go = Learning
Dolly’s idea when dealing with being bounded ethicality is that we sometimes can overestimate the importance our inner compass when it comes to making ethical decisions. “We perhaps are overestimating how much our self-interest is driving our decisions, and perhaps we don’t realize how much our self-view as a good person is affecting our behavior, that in fact, we’re working so hard to protect that good person identity, to keep out of that red zone, that we’re not actually giving ourselves space to learn from our mistakes and actually be better people.”
We might expect this to be easy, but often letting go is hard. The definition most of us have for a good person is an either-or. You are either a good person or not, you have integrity or you do not.
To learn and update our knowledge, we often have to go through processes like reading or talking to experts. One process is by learning from our mistakes, and getting better with each iteration. “But when it comes to being a good person, we think it’s something we’re just supposed to know, we’re just supposed to do, without the benefit of effort or growth.”
A Good-ish Person
Dolly Chugh proposes a concept that meets in the middle of the two concepts of a good person and a bad person. This concept is a “good-ish person.” She says, “…everyone just forget about being good people, just let it go, and instead, set a higher standard, a higher standard of being a good-ish person? A good-ish person absolutely still makes mistakes.” This middle ground of a good-ish person allows for a second something we all share, being human, making mistakes, and learning from them. “… as a good-ish person, I’m trying to learn from [mistakes], own them. I expect them and I go after them…As a good-ish person, in fact, I become better at noticing my own mistakes.”
Admitting that you are flawed or made a mistake can place us in a vulnerable position. But it is through reflection during the vulnerability that we can assess our definition of being a good person, the consequences of our decisions, and grow. Eventually we will see progress, growth, and begin to develop a new concept that allows us to get better.
We at UCA are always trying to share caring information, resources, and news to our caring community. If you would like to read more about letting go, problem solving, and engaging with our emotions. Or we have daily caring notes on social media (Instagram, Tumblr, Pinterest, and Twitter). We are looking forward to sharing the caring post with you!
Unified Caring Association (UCA) upholds the philosophy that education is one of the important ways to help bring more caring into the world. To see this happen we hold scholarship contests throughout the year. We are excited to say that we have one currently open and have so much excitement as the essay applications are arriving in our mail. We have been seeing requests from our caring community asking us to tell you more about our scholarships.
CLICK HERE for information about our current fall 2019 scholarship for high school juniors/seniors.
If you could change one thing in the world to make it a more caring place, what would you change?
US High School Juniors and Seniors
We require an original essay answering the prompt “If you could change one thing in the world to make it a more caring place, what would you change?” Each submission must clearly explain why they feel this change would make a caring impact in the world. Essays must be at least 500 words.
Fall Scholarship Awards:
The top 10 winners will receive a scholarship award of $350.00
The next 10 best caring essays will receive scholarship awards of $100.
Winners Announced: 12/13/19
Essays arrive by the day and we are bursting with joy to read each fall scholarship. Often we have a buzz of excitement in the office with each one! Thank you to all of the teenagers who enter their essays. We are celebrating each of you and will be hard-pressed to pick out the winners! Best of luck!… and we are looking forward to reading your essays.
Want to read more about UCA scholarship winners and get an extra dose of positivity on you news feeds? Read our other caring scholarship blogs, scholarship blogs on gratitude, and or follow us on social media: Pinterest, Tumblr, Twitter, and Instagram. We are looking forward to sharing more with you!
“Our goal at Hypergiant Industries is to use the world’s best technologies to solve the world’s biggest problems,” said Hypergiant CEO and founder, Ben Lamm.
We at Unified Caring Association (UCA) love to hear good news that helps the world become a more caring place to live. When we find some caring news, we are eager to share it with our caring community. There is a new bioreactor that scrubs more carbon dioxide (CO2) from the air than most trees!
The Eos Bioreactor
This bioreactor is from an innovative team at Hypergiant Industries, and its name is the Eos Bioreactor. The Eos Bioreactor uses artificial intelligence (AI) to optimize the growth and production of algae and to capture carbon. It is unique to use algae, because it is 400x better at removing carbon particulates than trees. The reactor in addition “…can process about two tons of oxygen in a year, which is about the same as an acre of trees.” (https://www.goodnewsnetwork.org/algae-bioreactor-captures-as-much-carbon-as-acre-of-trees/?fbclid=IwAR3krS_3A18hn01RhdNeroYw-T9QOclWbQhQzx4ammY4RJ_KJKkLOjMQ-DY) The Eos Bioreactor is compact and measures to be 3×3 feet wide. In comparison to similar bioreactor prototypes, it only takes up a small amount of space. This is a breakthrough piece of technology for carbon capture. Our hearts are singing even louder because Hypergiant plans to release the blueprints online later this year! The goal is to empower individuals in the online maker community to create their own versions. Hopefully these will be smaller and modular for use in residential units.
This design was possible thanks to recent machine intelligence breakthroughs. The machine intelligence helped the designers by improving the efficiency of their design for the bioreactor’s brain — the autonomous health monitoring that allows it to be aware of and relate to its surroundings. “By constantly monitoring and managing the amount and type of light, available CO2, temperature, PH, biodensity, harvest cycles and more, the reactor can create the perfect environment to maximize carbon sequestration.” (https://www.goodnewsnetwork.org/algae-bioreactor-captures-as-much-carbon-as-acre-of-trees/?fbclid=IwAR3krS_3A18hn01RhdNeroYw-T9QOclWbQhQzx4ammY4RJ_KJKkLOjMQ-DY)
What is Algae?
Algae is a single celled organism that is very efficient at multiplying quickly. (I am sure some of us who own ponds or pools know this all too well.) It does this through the absorption of light and CO2. To top it off algae can grow almost anywhere and can survive with little nutrients. In this case, the algae in the bioreactor eats “…CO2, it also produces biomass, which can then be harvested and processed to create fuel, oils, nutrient-rich high-protein food sources, fertilizers, plastics, cosmetics, and more.”
Eco Friendly and Beyond…
This is a new piece of technology that is eco friendly and sustainable. Can we add more to the excitement? Yes we can! To add more ribbons to this bioreactor Hypergiant Industries will be focusing on using “…recycled ocean plastics to create the devices and encourages the community to do so as well.” (https://www.goodnewsnetwork.org/algae-bioreactor-captures-as-much-carbon-as-acre-of-trees/?fbclid=IwAR3krS_3A18hn01RhdNeroYw-T9QOclWbQhQzx4ammY4RJ_KJKkLOjMQ-DY) Cleaning up our planet is a big part of being a caring community. The excess carbon in the earth’s atmosphere is one of the largest reasons for the increasing number of massive catastrophes for our planet. Hypergiant industries is looking into the Eos Bioreactor in space crafts and colonization. “I want humanity to colonize space because I want to explore the cosmos to better understand our place within it—I don’t want us to colonize space because we are running away from our home planet. This device is one of our first efforts focused on fixing the planet we are on.” (Hypergiant CEO and founder, Ben Lamm) We cannot wait for more details to be announced next year!
Would you like to read more blogs form Unified Caring Association? We have more blogs like ‘R’ is for Reforestation, Investing in Green Spaces, and One Tree Planted. Or how about a dose of caring and cheer in your day? Follow us on Pinterest, Tumblr, Twitter, and Instagram!
So much of today’s conversations are around the pursuit of happiness. It seems to be intangible but important to most of us. If we take a step back and ask ourselves one root question we can begin a journey filled with happiness. What is one thing we can do to increase our happiness that also helps us be more healthy? The answer: Giving with care. We at Unified Caring Association (UCA) love to share research, ideas and inspiration on how we can harness giving to help promote happiness in our lives and the lives of others.
Giving with Care Helps Us Feel Happy
UCA has many ways to share caring near and far, with ourselves, and those we hold close to our hearts. Some of these are in the forms of gifts, resources and tools, and the gift of time. All of these options help us feel happy. It is our joy to hear that there have been numerous studies on this very subject. These studies conclude that giving to others actually helps promote happiness. “Happiness expert Sonja Lyubomirsky, a professor of psychology at the University of California, Riverside, saw similar results [in comparison to her colleges] when she asked people to perform five acts of kindness each week for six weeks.These good feelings are reflected in our biology.” (https://greatergood.berkeley.edu/article/item/5_ways_giving_is_good_for_you) What else is great is that happiness can be increased by acts of caring and kindness. For example, the giving and receiving of Swedish massages reducing anxiety, depression, and stress hormones.
There are many studies out there on happiness and many are very informative on the impact of caring acts. One such study was done by researchers from the University of Zurich in Switzerland. In this study the researchers wanted to see if there is a difference of happiness levels in the brain between just saying that you will give verses actually giving. “(They) told 50 people they’d be receiving about $100 over a few weeks. Half of the people were asked to commit to spending that money on themselves, and half were asked to spend it on someone they knew.” (https://time.com/collection/guide-to-happiness/4857777/generosity-happiness-brain/) What is interesting is that the researchers began the study by asking each participant to think about someone they would like to give a gift to and place a monetary value on that generosity. Then they scanned the brains of the participants with an MRI machine to measure the activity levels of areas in the brain that are associated with social behavior, decision-making, generosity and happiness. “Their choices—and their brain activity—seemed to depend on how they had pledged to spend the money earlier. Those who had agreed to spend money on other people tended to make more generous decisions throughout the experiment, compared to those who had agreed to spend on themselves.” (https://time.com/collection/guide-to-happiness/4857777/generosity-happiness-brain/) Ultimately, it didn’t matter how much the participants spent on others. The results showed that giving helped with increased feelings of happiness. We are happy to read that the participants in this study reported higher levels of happiness upon completion of the experiment. There was an additional surprise for the researchers during these scans. The participants also had more interaction between altruism and happiness!
Altruism, tell me more please?
Altruism is when we put the needs of others before those of our own. Some examples are holding the door open for someone entering or leaving at the same time as you, offering your bus seat to a senior, or our favorite is offering to pick up coffee our colleagues. These care-giving acts have positive effects upon our mental wellbeing and helps reduce stress.
If we feel happier, then we tend to be healthier too! In his book Why Good Things Happen to Good People, Stephen Post, a professor of preventive medicine at Stony Brook University, reports that giving to others has been shown to increase health benefits in people with chronic illness, including HIV and multiple sclerosis. (https://greatergood.berkeley.edu/article/item/5_ways_giving_is_good_for_you) This evidence is backed up by a 1999 study led by Doug Oman of UC Berkeley in California. He found that of the seniors who volunteered for multiple organizations were almost 50% less likely to die than non-volunteers. “Stephanie Brown of the University of Michigan saw similar results in a 2003 study on elderly couples. She and her colleagues found that those individuals who provided practical help to friends, relatives or neighbors, or gave emotional support to their spouses, had a lower risk of dying over a five-year period than those who didn’t.” (https://greatergood.berkeley.edu/article/item/5_ways_giving_is_good_for_you) Why is this connection between giving and happiness so strong? Most of the research published on the web shows that when people give and volunteer, it activates areas of the brain connected with pleasure, trust and social connection. We often feel this as a warm glow or what is often referred to as the ‘helper’s high.’
Ideas on Ways to Give
Giving with care is a great way to promote happiness in our lives and those we encounter. Now the question comes into play, how do we pick one or more ways to give? Do we start big or small? With those we know, or with someone we pass on the street? The truth is that we can start giving in so many ways. Since there are so many ways to give, we at UCA want to list some ideas.
Happiness comes in so many forms. Giving is a great and easy start. We have big smiles at UCA when ever we have a chance to give with care. We are happy to be able to share this blog with our readers and members. Thank you for the gift of your time while reading this blog.
Unified Caring Association is constantly striving to help create a more caring world. We love sharing more caring information on our website and through blogs that share caring in our community, activities, and reviews. We also send out caring posts on our social media accounts (Instagram, Tumblr, Pinterest, and Twitter) to give inspiration throughout the week.
Just like acts of gratitude, kindness can go far. We at Unified Caring Association (UCA) are so excited to share that DoTerra has organizing worldwide 15 Day Kindness Challenge. We love a good challenge! This is similar to our Caring Challenge where each day there are suggestions for the day to promote caring and kindness.
Acts of kindness help change the world.
“One small act of kindness can change someone’s life. So imagine what millions of acts can do.” (DoTerra) This movement is all over social media with the hashtag #bekindtogether. The goal is to reach 250,000 acts of kindness. Each person who chooses to pledge doing 15 acts of kindness for 15 days adds up fast. This movement began August 29th, and they are currently on day 9.
The person who organized this movement is Leon Logothetis. He is known at DoTerra at the Kindness Ambassador. Leon is quoted on their website saying “Kindness makes people feel less alone.” We find this to be true in most areas around the world. Some examples are relief efforts in areas where natural disaster has hit and the homeless receiving gifts of meals by others who are passing by. Leon is the perfect person to lead this movement of kindness. He travels the world spreading kindness. He has visited each continent, 90 countries thus far. Each life changing experience is filled with kindness and goodness of strangers. Leon is harnessing the power that comes for acts of kindness small and large in the effort to help change the world to be more caring and kind.
Would you like to pledge to spread caring and kindness? Click Here to link to sign up for the 15 Day Kindness Challenge!
Thank you to every ‘socialpreneur’ across the world spreading kindness and caring. Keep up the good work, we love it!
If you would like to read more about caring communities, UCA activities, and or caring articles on our blogs. If you would like some more caring in your day, follow us on Instagram, Tumblr, Pinterest, and Twitter.