Survey Employees say this type of music boosts productivity

Survey Employees say this type of music boosts productivitySurvey Employees say this type of music boosts productivityWhile research has found that millennials who feel like their finances are secure are more likely to listen to classical music, a new survey from staffing firm Accountemps shows that among office workers who say listening to music at work helps them get more done, pop is the top literaturform that boosts their productivity.But overall, 85% of those surveyed who were allowed to tune into songs while at work saidthat they like to do so, compared to 15% who say that they do not.In terms of how the survey was carried out, An independent research firm polled more than 1,000 adult office workers in the U.S., and Accountemps came up with the survey.Workers say these genres boost their productivityAmong workers who say that music helps them work better, heres the full list of thegenres that contribute to the feeling1) Pop2) Rock3) Country4) Alternative5) Classical6) Hip hop/r ap7) Jazz8) Blues9) Heavy metal10) OtherHow people fare at work when they can hear musicHeres how people with the option to listen to music at workweighed inMuch more productive 39%Somewhat more productive 32%Somewhat less productive 6%Not productive at all 1%Has no impact on my productivity 22%Its clear that listening to music impacts people to varying degrees in the office.Keeping this in mind, Michael Steinitz, executive director of Accountemps, commented on the research in a statement.While music can be a stress reliever or source of motivation for many workers, it can be a distraction for others Those who want to listen to music in the office need to be aware of company policies and considerate toward their colleagues, he said.But while 44% of workers overall said that they can listen to tunes at work without restrictions, 38% also say they can, but have to do things like plug in headphones because of existing rules around this. Plus,nine percent said listening to music isnt p ermitted in their workplace, and 10% said they werent sure. These responses were rounded.Either way, if youre someone who likes to listen to your favorite music at work, you might want to check out these tips for using it to bump up your level of productivity.

How this senior tech exec stopped manning up and just started leading

How this senior tech exec stopped manning up and just started leadingHow this senior tech exec stopped manning up and just started leadingSeveral years ago, Kirsten Wolberg welches interviewing with a major Bay Area company when the hiring manager urged her to try for a different role than the one she welches gunning for. It was an executive technology role, and there were no other women at leadership levels at the time, Wolberg recalls even the HR manager was a man. Still, she says, I didnt get the sense in the interview process that there was a specific focus on hiring a woman. I think it was very specifically tied to the skills that I brought to the table.So when Wolberg got the job, she hit the ground running, only to halt in her tracks a few months later after receiving her first 360-degree feedback review, based on anonymous input from her coworkers.In her own words, condensed and lightly edited for clarity, Wolberg, whos now chief technology and operations officer at DocuSign (and has held tech stelles at PayPal, Salesforce, and Charles Schwab), tellsFast Companyhow unprepared she was for the criticism she receivedand for her colleagues changed attitudes after the unconscious bias training that followed.RelatedI welches The Only Woman In My Company For Two Long YearsA punch in the stomachI was pretty oblivious to a lot of what was going on. This particular company would do 360-stakeholder reviews roughly after the first hundred days on the job, just to make sure the executives were onboarding in a positive way. When I sat down with the readout of my 360, I realized that things were not great, and in fact they were quite bad.It was the first time in my career I ever heard this kind of feedback. I had heard other women in technology tell me they were getting this kind of feedback, but it never happened to me. The things that I heard most frequently were that I was too ambitious and I was trying to position myself as a successor to my boss, which was deemed as inappropriate and too aggressive.The other thing I heard was that I really was focused on me and not the team. One of the things Ive always prided myself onand Ive always focused onis the team. So to hear that was like a punch in the stomach. And then the final criticism was just a lot of style points on abrasiveness, too brash, not listening, and talking too much.There were two individuals who were peers of mine who actively said, in every forum, that they were trying to be a successor for my bosss role, and I never expressed anything similar. It wasnt my ambition. So to hear over and over that people have this perception that this is how I was positioning myself was like, Wow It has zero truth, but what must I be saying, what must I be doing, to be giving this impression?RelatedThe One Word Men Never See In Their Performance ReviewsI really started to second-guess myself. Every time I opened my mouth I was like, How is this coming across? I wrote out bullet point by bullet poi nt These are the things that Im going to do to address this feedback. I focused on changing my style, being a lot quieter, and being clear about what my career ambitions were.But I also started looking for a new job, because I really felt like I was in a place that didnt get me. Id just taken the job, and I was super excited about it, butif I wasnt going to be able to be myself and I had to constantly think about everything before I opened my mouth, I wasnt in the right place.I think I owe you an apologyThat was about the time when the company brought in a professional organization that has done a lot of unconscious bias training. What the organizer recommended was that instead of bringing all the women together, we should actually bring the men into this conversation and really start focusing on educating the men around these biases.My boss and my peers were part of this training, andliterally to the points that were on my 360 feedbackthe training experts said, Well, this is what a woman will hear, and this is whats driving it, through the entire two days of the training.My boss came up to me afterward and he said, I think I owe you an apology because I think that a lot of the feedback that I gave you through this stakeholder-review process was actually more about the unconscious bias that exists and the fact that youre a woman.I felt vindicated. And also, I felt like I had permission to be my authentic selfto really show up as a woman in that space. Thats not to say that all unconscious bias went away after thatbecause it still existedbut I had my confidence back because I had reinforcement, if you will, that what I was feeling wasnt just me.RelatedI Felt Like I welches Representing Every Black And Young PersonBut even though we had the unconscious bias training, this leadership team later went on an offsite where one of the team-building activities we did was that we raced cars on a racetrack using high-performance vehicles. I got out onto the racecourse an d theyre all flying around at 160170 miles per hour, and Im driving the inside of the track at 55 miles per hour. It was clear that I wasnt enjoying it. Then, as we were getting on the bus to go back to the hotel, one of my peers said to me, Dont worry, next time well just get a mani-pedi with you. Those kinds of things just continue to happen.I do think the overwhelming majority of menwantto do the right thing andthinkthey are doing the right thing. Its not until they get the training, and see what theyre doing and how theyre doing it and how unconscious it is, that the changes can really happen.To out-man the menIve been in technology and financial services most of my career, two of the most male-dominated industries. I always felt like the only way I was going to be able to compete was to out-man the mendress like a man, swear like a man, talk like a man, shoulders back like a man, just constantly fighting like a man. It is absolutely exhausting. And over the long run, its not su ccessful.It wasnt until this happened that I realized Im never going to be a man, Im never going to out-man the men. To truly be an authentic leader, I need to be a woman. I need to embrace all that. How I engage in debate is different, in the sense that its not as in-your-face as it used to be. I also show more emotion and vulnerability in the workplace than I ever did.My boss at the former company who had apologized to me turned out to be my biggest cheerleader, my biggest ally, and to this day is one of my greatest mentors. Theres a lot of space for men who can continue to help women at every level to continue to grow in their careers. And even though they could start out in a very biased place, men can turn out to be some of the greatest allies for women across the board.More from Fast CompanyWear More Lipstick What I Heard As My States First Female TreasurerI Felt Like I welches Representing Every Black And Young PersonMeet The Woman Working To Make Podcasting More DiverseVideo What You Need To Know About Airbnbs Major New ChangesThisarticleoriginally appeared onFast Company and is reprinted with permission.

These professions have the most psychopaths

These professions have the most psychopathsThese professions have the most psychopathsCEO is the profession with the most psychopaths.But first off, psychopath doesnt just mean someone who cuts you up with a chainsaw - though the majority of people who do things like that are psychopaths. Whats the definition?Psychopathyis apersonality disorderthat has been variously described as characterized by shallowemotions(in particular reducedfear),stress tolerance,lacking empathy, coldheartedness,lacking guilt,egocentricity,superficial character, manipulativeness, irresponsibility,impulsivityandantisocial behaviors such asparasitic lifestyleand criminality.So which professions (other than axe murderer) have the most psychopaths? What about the least?Via The Wisdom of Psychopaths What Saints, Spies, and Serial Killers Can Teach Us About SuccessProfessions with the most psychopathyCEOLawyerMedia (TV/Radio)SalespersonSurgeonJournalistversicherungsschein OfficeClergy PersonChefCivil ServentProfe ssions with the least psychopathyCare AideNurseTherapistCraftspersonBeautician / StylistCharity WorkerTeacherCreative ArtistDoctorAccountantAnd the next thing that comes to mind isWhy?Most of the professions on the right require human connection, dealing with feelings and most of them dont offer much power. Psychopaths, by their very nature, would not be drawn to or very good at these things.On the other hand, most of the roles on the left do offer power and many require an ability to make objective, clinical decisions divorced from feelings. Psychopaths would be drawn to these roles and thrive there.That saidChef? Really? I guess it pays to tread lightly around anyone who has a set of knives bearing their initials.Join over 205,000 readers.Get a free weekly update via emailhere.Related postsHow To Stop Being Lazy And Get mora Done 5 Expert TipsHow To Get People To Like You 7 Ways From An FBI Behavior ExpertNew Harvard Research Reveals A Fun Way To Be More SuccessfulThis article or iginally appeared at Barking Up the Wrong Tree.

Environmental Scientist lands dream job after resume remake

Environmental Scientist lands dream job after resume remakeEnvironmental Scientist lands dream job after resume remakeEnvironmental Scientist lands dream job after resume remakeDiana Greenburg, a Ph.D. environmental scientist, lost her temporary federal job last year. Seeking a permanent position to stabilize her familys finances and advance her career with the federal government, she found keen competition for jobs in her specialty. Living and working in the Midwest, the family was open to a major relocation, perhaps to an offshore U.S. territory.Greenburgs honigweiniculously detailed resume, adapted from her curriculum vitae, was extremely technical and intended for an audience of academics. This meant her resume was not well targeted to human resources managers and federal hiring managers.In academia, you present a CV rather than a resume, and its comprehensive rather than selective, says Greenburg. Its raw data, and you assume the search committee mostly scientists themselves w ill pick out whats important. But for federal resumes, you have to analyze your own work history and show whats relevant to the job announcement.Not realizing that the style and substance of her resume were holding her back, Greenburg put in scores of applications for federal jobs and did manage to land a few bewerbungsinterviews. But when she met with the hiring people face-to-face, she tended to go into lecture mode regarding her own impressive research, rather than addressing the specific requirements of the job at hand and how her own research could be applied to provide solutions.The turning pointId been unemployed for a year and half, and I wasnt getting offers, says Greenburg. I decided my resume needed an extra push, so I went to Kathryn Troutman for help. Kathryn totally revamped my resume, taking it in a direction I would never have thought of myself.That direction brought clarity to Greenburgs presentation of herself. We worked together to make her resume shorter and more specific, says Troutman. I trimmed down the scientific content and added material about her communications experience and even customer service skills, which I knew the federal folks would be looking for.Greenburg had an Aha moment. Ive learned from Katherine that your federal resume needs to be a bridge, says Greenburg. You write your resume so HR can understand it and walk it over to the hiring manager. If the bridge isnt written correctly, the resume will never make it to the other side.Troutman asked Greenburg detailed questions about her work, to ensure that her federal application contained all the right keywords to maximize her chances of being selected for an ideal job.Kathryn zeroed in on keywords in the job announcement and elevated those same words in my resume, to let the HR people know that I have the exact skills theyre looking, says Greenburg. For example, in the academic world, job candidates simply list presentations theyve given, and communication skills are impli ed. But for federal jobs, those skills must be made explicit in the resume with keywords relating to communications.Greenburg then applied for two more federal jobs in her field, and won interviews for both. To improve her performance in the interviews, she received face-to-face tutoring with Troutman. She learned to shape her answers and comments to the requirements of the specific jobs and the priorities and concerns of the interviewer.Kathryn gave me feedback and practice with scoping out the audience and matching the material to that audience, presenting ideas in a way that nontechnical people will understand, says Greenburg. I learned to organize my accomplishments into 60-second answers to a variety of interview questions.Troutman stuck with Greenburg through the entire federal application process, ensuring that all steps were taken to maximize the likelihood of a job offer.Within months, I landed my dream job, working for the Environmental Protection Agency in Puerto Rico and supporting a mission to steward Americas natural resources. Maybe more importantly, this career move has enabled me to assure my familys stability.In the end, Dianas perseverence and our efforts to retarget the resume made the difference, says Troutman. For Diana, the job she got is the best on the entire planet.

Good Resume Words to Describe Yourself Secrets

Good Resume Words to Describe Yourself Secrets At this phase in your career, you ought to be defining more clearly the sort of work you like as well as that which will fulfill your own personal needs. Just before the interview starts, have a deep breath and center on the job at hand. When it has to do with your social websites image, you need to be VERY careful which words to use to describe yourself, since this can have a huge effect on how folks perceive you. Very good luck with your work search The impression you make it from power second case in point is quite a bit more powerful. You always ought to operate to cast yourself in a fantastic light. Its a description of a situation with a direct effect on you, youve got to recognize, and you need to appraise what action would be the finest in that scenario. Even if youre requested to say your worst attribute, you want to work to cast yourself in a great light. Instead, utilize various terms that most describe your accompl ishments to show employers the range of your achievements. In the sphere of small business, teams might be assembled to do tasks like developing a absatzwirtschaft program or finding ways to enhance customer support. A team can be assigned to perform a particular project, like seeking ways to boost profitability in a small company. Most Noticeable Good Resume Words to Describe Yourself So its no wonder sweet is among the best words you may use to describe yourself whether youre seeking to date guys online. Its a fast and effortless method to put a tiny expert polish on your resume, no matter your word choice. Today, I will cover how to get ready for your job search if youre seeking the junior position. The issue is, however, that few resumes today seem to get that distinctive touch that truly makes them stick out from the crowd. Ok, I Think I Understand Good Resume Words to Describe Yourself, Now Tell Me About Good Resume Words to Describe Yourself Even when this question i snt asked, you have to be able to answer it as a way to land the job. The ideal words can bestattungs the interest of a prospective employer and set you on your way to a work interview. If you utilize the wrong descriptive words in your interview, it can cause you to appear like a terrible candidate. Every word you are using in your resume must grab the interest of a possible employer. Well thenyou have an amazing writer resume prepared to land you that dream job The way to make a writer resume even in case you have zero experience. For your tips on the best way to compose the ideal writer resume, continue reading Up in Arms About Good Resume Words to Describe Yourself? I believe especially in britain, theres more of a location for dignified reserve. I am extremely driven, with a transparent goal to be successful. Keep in mind that the purpose of a resume is to secure you a work interview. Folks who at this phase of their working lives are fortunate enough to get involved with the type of work they will do throughout their careers frequently have an advantage over those who jump around for many years. From the late 15th century the actions and the range of the opponents began to occupy a growing number of space in the books with the idea of the Italian Misura. You dont need to jump in the water but youve got to someone forces you. This doesnt have anything to do with you. Even in the darbietung the opponent reacts on what youre doing, you continue to be in Zufechten. Use confident to demonstrate you know who you are as a man or woman and that it is possible to carry any tasks without being afraid or hesitating. The Logo must do the job nicely as a black and white idea. Key skills are employability skills that you require for the area of work and theyre pretty vital for life also Employing this will make you sound just like you are a steak For this its nearly blended out of nearly all of the previous manuscripts. Employing action verbs in resume writing is as simple as any other kind of writing, so long as you know what things to include and what things to look for. If youre asking for a leadership position, there are various phrases and words that will work better than if you submit an application for an entry-level position. Apparently, you must also pick words which truly describe your personality, or it will sound just like you are simply making this up. Doing this will make it simpler for you to pick the best words that can help you stick out among the competition. For precisely the same reason you dont need to describe yourself as intelligent, you wish to steer clear of words like likable. If youre fighting to obtain the most suitable words to spell out your personality, the next lists of ideas can help you begin. If youre in the water you will realize that it is astonishingly acceptable. The majority of writer words its possible to use for power are observed in the Effectiveness category of our list. During your interview, look at using some of these words from using this list.

The Quintessential Handbook to Writing Summary of Qualifications on Resume

The Quintessential Handbook to Writing Summary of Qualifications on Resume How to Choose Writing Summary of Qualifications on Resume Resume summaries are a breeze to write. Qualifications summaries likewise dont necessarily consist of quantifiable data, which is standard for the expert summary. The qualifications summary is among the most essential parts of your resume. Therefore if youd like to go noticed at once, you should incorporate an overview of qualifications on your resume. Your summary of qualifications should incorporate a wonderful variety of examples that produce your resume really stick out. If you would like to create a strong resume, writing a thoughtful qualifications summary is frequently a great option. The Birth of Writing Summary of Qualifications on Resume Resume objectives are from time to time thought to be the old schooltype of resume. The resume summary will act as their sales pitch. The Lost Secret of Writing Summary of Qualifications on Res ume Well, summary statements are great when you have a few years experience in your selected field. When you own a list of the keyword phrases and key abilities and values, you can begin building your career summary further. A superb career summary is basically a glimpse of your skill tischset and the value it is possible to bring to your possible employer. Finally, it focuses on your ability to offer value to the company. The New Angle On Writing Summary of Qualifications on Resume Just Released You desire an overview of qualifications if you would like the quickest way to secure more interviews without a whole lot of work. Basically, you wish to demonstrate how your credentials can help you in your upcoming position. Or you might demonstrate your skills in regard to public speaking or giving presentations. Among the requirements is a resume in a particular format, called a federal resume. As a way to type up a good resume you first need to understand the fundamental comp onents a resume is composed of. If youre uncertain how to compose qualifications, it can help think of each bullet in your summary as having a particular function. Be very strong ability to incorporate an overview of qualifications, look at using a resume is best if youre able to reference. Writing Summary of Qualifications on Resume for Dummies The summary isnt as detailed. 1 A resume summary is a brief, snappy introduction paragraph that offers a summary of your very best work. Many summary statements begin to your present job title or primary function. The resume summary statement is put close to the peak of your resume. If You Read Nothing Else Today, Read This Report on Writing Summary of Qualifications on Resume The skills section of your resume is the ideal place to list the particular skills that make you a prime candidate for those jobs you desire. You wish to sell your skills in a fashion that will garner an interview. An overview of qualifications is utilised t o highlight the range of work experiences youve built up as time passes. You will need to guarantee you match each component of your qualifications summary to the job which youre seeking.

Women more likely to drop STEM class if theyre the only female

Women more likely to drop STEM class if theyre the only femaleWomen more likely to drop STEM class if theyre the only femaleFor women studying science, technology, engineering, and mathematics, they are often trailblazers charting new paths in male-dominated fields.But this comes with the burden of being the first. Being a pioneersounds inspiring to others, but it can be isolating for the people living through it.A new paper published in the National Bureau of Economic Research found that women in the minority at STEM programs are much less likely to stay in them. Looking at2,541 students enrolled in 33 graduate programs at six Ohio public universities between 2005 and 2016,Valerie Bostwick and Bruce Weinberg at Ohio State University found that when there is only one woman enrolled in doctoral programs, that woman is about 12 percentage points less likely to graduate within six years than her male counterpart.Women pioneers were not only more likely not to finish their degree in time , but they were also more likely not to get it at all. Freshman women who were the only female in their class were about 10 percentage points more likely to drop out in that first year.Women keep women in STEMIn general, a woman who was joining a class with more men than usual for her field was about 7% less likely to graduate within six years than her male peers. But that disparity went away the more women were in the program.Seeing someone who looks like you succeed can be a motivating force to keep going. The researchers suggested that a female peer can give women visible benefits like a study partner to boost their grades and someone to inform them of research funding opportunities. It can also give them less visible benefits like a feeling of belonging the share of women in a cohort might have an intangible effect on the climate surrounding the students in that cohort, which increases female persistence in a less measurable manner, the paper concluded.The value of a support sys tem cannot be underestimated in ones career. The study follows research that found that women keep women in engineering. One study found that female freshman engineers who had a female mentor stayed in their programs at a 100% retention rate. When you are facing doubts about whether or not you belong, it helps to have a mentor to support and advise you. If they got through it, so can you.

What kinds of work samples can or should you include in your portfolio

What kinds of work samples can or should you include in your portfolioWhat kinds of work samples can or should you include in your portfolioWhat kinds of work samples can or should you include in your portfolio? You might be surprised by the variety of work samples you can use. Check out the list below to get started. How many work samples should you include? In general, be selective about what you feature. If you include too many examples, employers may experience information overload. They may also question your ability to identify the work that best illustrates your skills. If you include too few, employers may think you are inexperienced. Keep it simple and showcase only your best. fruchtwein of the time, less is more. How should you get started selecting your work samples? Start by creating an outline. Make a list of your skills, knowledge, and experience. This will help you categorize your work. The type of work samples you include will depend on your occupation and indu stry. Here are some examples Occupation You could include Artist Photographs of your paintings, illustrations, sculptures, etc. Chef or baker Photographs of your culinary creations Dancer, actor, musician Video and/or audio recordings of your work Designer Photos of graphic, interior, or web design work Facilitator or trainer Copies of presentation or training materials, participant evaluations, and video recordings of your presentations Mechanic Pictures of auto restorations Multimedia specialist Copies of interactive programs you have created Photographer Prints of your photographs Public relations specialist Copies of press work and absatzwirtschaft plans as well as results of event promotions Offi ce support staff Brochures, reports, newsletters, spreadsheets, and other examples of work that you have completed Researcher Copies of research reports, peer reviews, technical documents, and articles in newspapers and professional journals as well as any awards received Sales person Graphs showing sales results Tailor or seamstress Pictures of the clothing that you have produced (and wear your own creations to the job interview) Teacher Copies of lesson plans, class projects, and assignments Writer Copies of blogs, newspapers, and journal articles as well as grant proposals, reports, marketing plans, etc. Other sources of work samples include hobbies, sports, scouts, hunting, fishing, crafts, volunteer work, and other interests. You could even include leadership, teamwork, or before and after examples. Make sure you update the sample s in your portfolio regularly.

6 tips for getting in shape when youre depressed

6 tips for getting in shape when youre depressed6 tips for getting in shape when youre depressedExperts often say that exercise helps curedepression- but for many of us, regular exercise isalreadyone of the worlds most difficult challenges. Getting to the gym while depressed? Thats asking a lot.But the experts arent wronga regular exercise routine does help with depression. Exercise helps you sleep better, improves your overall health, and gives you confidence. Plus, exercise gives you endorphins, andendorphins are part of what make you happy.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreNot aya how to stick to an exercise routine when youre already feeling down? These tips may help.Start SmallDiving into a full-scale exercise habit is asking a lot, especially if simply getting out of bed is a struggle. Stay in the sheets? Why bedrngnislage, if the alternative is running 10 miles.Dont demand so much. Start your exercise routine with tiny steps - literally. Instead of a marathon, try a 20-minute jog. Instead of jumping into an intensive spin class,try yoga.Of course, tailor this advice to your experience level. If you ran marathons before depression reared its head, a 20-minute jog might betooeasy. Maybe start with a 5K. And if youve never set foot on a treadmill, consider walking before you run.The main point Starting with a simpler routine gets you back in the game, and celebrating these small accomplishments builds excitement and momentum - necessary for getting back in shape.Stay RealisticYoure not a Tesla Roadster - you cant go from zero to 60 in two seconds flat. Or even two months. Starting small means nothing if youre working toward unrealistic goals. Not to mention unrealistic goals makefailure more likely. And lets be real Right now, you need a win.To set your goals, think about where youd like to be, physically, a few months from now. Pumping iron like Sch warzenegger? Rocking the Chicago Marathon? Free-soloing El Capitan?Now scale back. Think about where,realistically, you will be. Maybe thats a 5K, not a marathon. Maybe youre hitting the climbing gym daily. Remember Youre not simply improving your body, youre also working to improve your mind. And thats hard Realistic goals make achievable goals.Pick an Activity you Really,ReallyLikeDont make this harder on yourself by forcing yourself to do an exercise you hate. Despise running? No big deal Running can suck. Try swimming instead.Heres the theoryMotivating yourself to exercise when youre depressedishard. Sometimes it feels rocket-science hard. Make it easier by picking something that doesnt feel like exercise. After all, exercise isnt limited to Olympic track and field events. Consider playing tennis, joining a softball league, or even going to yoga at your favorite breweries.The most important thing is finding something youll be hard-pressed to skip.Dont Beat Yourself Up for Mistak esLets be real Youre going to mess up. Dont feel ashamed Its 100 percent fine to miss a spin class, skip the gym, or run out of breath on mile three. Failure may feel crushing, but the feeling can be overcome - if youre compassionate with yourself.Instead of lingering on your screwed-up exercise session, practice empathy for yourself. Youre working hard to overcome your depression, and thats something worth celebrating. Dont give up your efforts. Instead, resolve to try again.Next time, youll succeed. And if you dont? Keep going back to the gym, or putting on your tennis shoes, or meeting your buddies for pick-up basketball. Eventually, exercise will get easier.Reward YourselfAnd we dont just mean at the end of your journey. Dont plan one reward - plan many Perhaps youre doing a program likeCouch to 5k. Give yourself a treat every time you advance a week in the program. Or, if youre working on your climbing skills, reward yourself for each increase in difficulty level.What exactly constitutes a reward is entirely up to you. Maybe you watch a new episode of your favorite TV episode - or maybe you treat yourself to ice cream. (Counterintuitive? Maybe. But if it gets you movingwhy not?) Choose something thats a true incentive. Otherwise, you may not find yourself working toward the goal.Build a Support SystemYoure not in this alone. Your friends andfamilyare rooting for you, too - so get them involved in your process. Maybe your mom is looking to start running, too. Go running together Need a climbing buddy? Ask a few of your pals.Or maybe just ask your friends to check in on your progress once in a while. But make sure they understand the journey youre on and how it involves more than simply your physical well-being. You want friends that will celebrate the accomplishments you have made, not friends who will put you down for not crushing all your goals in half the time expected.Follow These Strategies, and Youre 25% More Likely to Keep ExercisingSetting real istic goals, rewarding yourself, practicing kindness, and establishing a support system will all help you on the road to recovery. In fact, studies have found that depressed patients who practice these self-help tenets are25 percent more likely to stick to their chosen exercise program.Exercise is essential to overcoming depression, and these practices help integrate exercise into your daily routine so you can feel better faster.This article first appeared on Talkspace.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from nestkken Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong people