#Memory Improving Techniques

Nervous before a big moment? Good. Here’s how to direct that energy. ⚡➡️🎯 That racing heart before an interview or shaky voice before a presentation isn’t a flaw—it’s raw fuel. Your body is preparing for peak performance. The key is to channel it, not choke it. Use this 2-minute pre-game ritual: POWER POSE: Stand tall, hands on hips, chest open for 2 minutes. (Yes, the science is real—it lowers cortisol). BOX BREATHING: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat 5 times. This combo hacks your physiology. The pose tells your body “I am confident.” The breath tells your nervous system “I am safe.” Together, they transform performance anxiety into presence. As an Emotional Intelligence coach, I teach that managing interview nerves and public speaking fear isn’t about becoming someone else, but about mastering the signals you send to your own brain and body. 👇 Tag a friend who has a big exam, interview, or presentation coming up! Share this tool with them. #PerformanceAnxiety #InterviewNerves #PublicSpeaking #StressManagement #PowerPose #BoxBreathing #EQCoach #Confidence #JobInterview #ExamStress #SvadhyayaBySurabhi

Confidence doesn’t magically appear when you tell yourself to be confident. If your breath is shallow, your muscles are tense, and your nervous system is on edge, your body is preparing for threat, not leadership. Without realizing it, many people breathe in a way that keeps their stress response switched on. Chest breathing fuels urgency, tension, and vocal instability. It quietly chips away at your executive presence and credibility. The solution is mastering diaphragmatic breathing. By breathing deeply into the diaphragm, you activate the body’s calming system, allowing your mind to regain focus and your voice to gain strength. If you want your nerves under control, stop treating confidence as a mindset only. Train the breath that supports it, and you’ll find your confidence becoming embodied rather than performed. Tap the link in our bio for more expert public speaking tips that any professional will benefit from 🚀 #breathwork #breathedeep #breatheeasy #breatheandbelieve #breathebetternow #breathingexercises #breathingtechniques #breathingforbusiness #breathingmagic #stressreliever #stressmanagement #stressreduction #stressawareness #professionaldevelopment

High-performers don't win because they have super-discipline. 🧠 Neuroscientist Sabina Funk has studied how high-performers like Beethoven and Freud created their simple, streamlined lives through trial and error, discovering that less overload leads to more focus and creativity. They experiment cutting back noise and doing “less”, not overloading themselves and trying to fill every waking hour. ❌️ Here’s what you might be doing wrong. You overload yourself with too many things which doesn't allow your brain to reach the stage when the behaviour becomes automatic, habits are formed and performance peaks. Don't blame your “weak discipline”. 👉 Instead, try this science-based system. Do a quick time audit. What’s the one essential thing you SHOULD be doing today to achieve your goals, but you’re not? I want the top one, the most important thing. Drop everything else. Then, design your environment to protect yourself against distractions and make it easy to follow. Don't give up you fail. Come back again, and soon you won't even have to thing about it. It's encoded in your brain. Less clutter, better performance. 👇 Comment LEARN and I'll send you more science-backed tips to reach your best self. #discipline #performance #habits

I was getting ready to teach a class, just a small group, nothing high-stakes. But I still caught myself checking the mirror… again. Hair okay? Top sitting right? Should I look more “together”? The truth is, I wasn’t trying to fix how I looked. I was trying to feel better. Less nervous. Less “feral”. And the mirror was just the first place I looked. But it’s never really about your hair. Or your outfit. It’s about what your body is saying underneath. ✨ So if you’re about to speak, teach, present, pitch, lead, and like me, you feel the urge to keep perfecting… Pause. Talk to your nervous system instead. It’s the only thing that actually changes how you show up. You already look great. You already are enough. You just need to feel steady in your own skin first. Follow @elliesmithspeaks for a body-first approach to finally feeling good about public speaking. No more fixing. Just regulating. Just breathing. #bodyfirst #publicspeakingtips #nervoussystemregulation #speakwithconfidence #mindbodyconnection

Physical Communication Technology (PCT) saved my life and my business. Not because I thought harder. Not because I worked longer. But because I learned to move differently. There was a time when my mind was overloaded and my confidence was leaking out of my body before I ever spoke. Collapsed posture. Shallow breath. Rushed voice. I didn’t realize it then, but my body was communicating fear and instability—long before words or credentials had a chance. PCT isn’t mindset work. It’s not motivation. It’s the intentional use of posture, breath, stillness, movement, and vocal pacing to regulate your nervous system and restore authority—from the inside out. Here’s what changed when I stopped forcing clarity and started stabilizing my body: • Decisions became cleaner • Conversations slowed and deepened • People listened differently • Opportunities returned • Income followed presence—not effort Your nervous system decides before your intellect does. When your body signals tension, people feel it. When your body signals calm, people trust it. That’s not psychology. That’s biology. Successful people don’t just think differently. They move differently. This is the work. This is the system. And in an AI-driven world, embodied presence is the advantage no tool can replace. 👉 If this resonates, pause before your next meeting. Lower your breath. Stand grounded. Let your body speak first. “Successful people don’t just think differently. They move differently.”

If you have 7-9 minutes, this can change your life. F*ck speaking techniques. F*ck therapy speak. Stop the “fake it til you make it” nonsense. If you struggle with: ♦️workplace burnout ♦️tough conversations ♦️reacting in ways you’re not proud of ♦️public performance of any kind It’s about your capacity to handle the discomfort. Addressing anything else before you address this is a waste of time. My Coherence Reset is free, short, and gets right to the heart of this stuff. 🔗 in profile #publicspeaking #somaticawareness #nervoussystemhealth #selfregulation #emotionalintelligence

Phones don’t destroy focus. Unclear work does. When your brain doesn’t know exactly what to do, it feels uncertainty. Uncertainty creates stress. Stress triggers avoidance. That’s not addiction. That’s self-control breaking under cognitive load. Behavioral science shows this clearly: A vague task overwhelms the brain. A clear task restores focus, discipline, and execution. This is why procrastination isn’t laziness. It’s a failure of task definition and habit design. High performers don’t rely on motivation. They reduce cognitive load, build automatic routines, and protect their attention system. Clear task = calm brain. Calm brain = sustained focus. Sustained focus = performance. This is performance psychology in action — not hacks, not hype. Just structured behavior change. Save this. Try it tonight. #performancepsychology #behavioralscience #focus #discipline #selfcontrol habits procrastination cognitiveload behaviorchange highperformance

Physical Communication Technology (PCT) saved my life and my business. Not because I thought harder. Not because I worked longer. But because I learned to move differently. There was a time when my mind was overloaded and my confidence was leaking out of my body before I ever spoke. Collapsed posture. Shallow breath. Rushed voice. I didn’t realize it then, but my body was communicating fear and instability—long before words or credentials had a chance. PCT isn’t mindset work. It’s not motivation. It’s the intentional use of posture, breath, stillness, movement, and vocal pacing to regulate your nervous system and restore authority—from the inside out. Here’s what changed when I stopped forcing clarity and started stabilizing my body: • Decisions became cleaner • Conversations slowed and deepened • People listened differently • Opportunities returned • Income followed presence—not effort Your nervous system decides before your intellect does. When your body signals tension, people feel it. When your body signals calm, people trust it. That’s not psychology. That’s biology. Successful people don’t just think differently. They move differently. This is the work. This is the system. And in an AI-driven world, embodied presence is the advantage no tool can replace. 👉 If this resonates, pause before your next meeting. Lower your breath. Stand grounded. Let your body speak first. “Successful people don’t just think differently. They move differently.” #PhysicalCommunicationTechnology #LeadershipPresence #NervousSystemRegulation #EmbodiedLeadership #EnergyAlignment #professionalintransition #ai #motivation #energyalignment #leadership #kerryruff #communication

wish i had more than 60 seconds to talk about this #breathing #wellness #higherupwellnesschallenge #higherupwellnesspublicspeakingchallenge #running

You’d never start a workout cold. Yet most people approach high-stakes moments that way mentally. Before a pitch, performance review, or competition, your brain needs both activation and a consistent routine. A mental warm-up primes focus and helps regulate anxiety. Try this: start with 60 seconds of box breathing. Visualize the process, not the outcome. Then set one clear performance intention, such as “Today, I lead with confidence.” Afterward, don’t skip the cool-down. Briefly note what went well, one area to refine, and take a moment to reset your body. Mental preparation and recovery should be treated as non-negotiables, just like warming up and stretching your body. #PerformancePreparation #CognitiveReadiness #ThePerformancePsychiatrist® #PerformancePsychiatry®

When you hit record and suddenly feel stiff, awkward, or over-aware, you're not bad on camera. Your brain just switched into self-monitoring mode. That's when talking feels hard. 👉 Have you ever noticed yourself start judging how you sound while you're talking? 📺 Full video on my YouTube channel! #cameraconfidence #creatormindset #publicspeakingtips #stopoverthinking #overcomeanxiety #neurosciencetips #communicationskills #newcreators

Day 92/100 public speaking challenge. 8 days to go.