Tag: Happiness Formula

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Get better sleep to strengthen your immune system

By Glenn Paradise, Dep Slepwear We all know that sleep is important to our health. We get a good night’s sleep and we feel good the next day. 279 …

Get better sleep to strengthen your immune system

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#OnlineEvents – Happy Place Festival | 12th June – 12th July hosted by Fearne Cotton…

Happy Place Festival
Welcome to Happy Place Virtual Festival.
We’re excited to present a month-long schedule full of passionate people promoting mental and physical wellbeing! Roam around our virtual grounds and find inspiration from the amazing performances, tutorials, and speakers that are making this festival so special!

Connect your mind and body, unlock your creativity, and find your Happy Place!

The festival is completely free, but we encourage you to donate to our wonderful charity partners.

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Practical advice on Meditation

Practical advice on Meditation

Practical advice on Meditation
— Read on mindfulnesstomeditation.wordpress.com/2020/04/25/example-post/

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Benefits of Meditation

I believe one of the main benefits of meditation, even if only a few minutes a day, is to allow us to create a pause between a stimulus and our …

Benefits of Meditation

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How To Fall Asleep Faster & Sleep Better – 5 Tips For Getting a Good Night Sleep

1. Get into a daily routine
With everything happening at the moment, it’s likely your normal routine has been disrupted. But having a regular sleeping pattern is really important for good sleep.

It may be harder to do right now, but if you can wake up, wind down and go to bed around the same time each day, it will really help. If possible, avoid napping too.

Remember, your sleep routine starts before you actually get into bed, so build in time every evening to wind down – and try to switch off from your tech.

Things like reading, gentle stretches or meditation are a good way to unwind, and keeping chargers for your devices out of the bedroom can help you avoid absent-minded scrolling.
Listen: Progressive muscle relaxation

2. Manage your worries
Concern or anxiety about the coronavirus outbreak is perfectly normal, but these feelings can affect how easily you fall asleep and how well you sleep.

There are things you can do in your day to help manage your worries, like talking to someone you trust and switching off from the news.

If you often lie awake worrying, set aside time before bed to make a to-do list for the next day – this can be a good way to put your mind at rest.

Using techniques like reframing unhelpful thoughts might also help.
Video: Reframing unhelpful thoughts

3. Prepare your body for sleep
Our physical health and how we look after our body can have a big effect on our sleep. It can be easy to fall into unhealthy patterns of behaviour that can end up making your sleep worse, especially at times like these.

Having caffeine, alcohol, nicotine or a big meal too close to bedtime can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and see if things improve.

Regular exercise is also great for sleep. Just remember to steer clear of anything too vigorous right before bedtime if you find it affects your sleep, and make sure you stay at least 2 metres apart from others if you’re exercising outside.

4. Create a restful environment
Simple things can have a big impact when it comes to falling asleep and staying asleep.

It’s generally easier to drop off when it’s cool, dark and quiet – but the right sleep environment is personal, so try different things and see what works for you.

Wearing earplugs, putting your phone on silent and face down (or out of the room entirely), keeping clocks out of view and making sure the room is well ventilated can all make a big difference.

Some people also find playing ambient sounds like rainfall, gentle music or white noise helpful.

5. Confront sleeplessness
If you’re lying awake unable to sleep, do no not try to force it. If you’re tired and enjoying the feeling of resting, then sleep may naturally take over.

But if not, get up and do something relaxing for a bit, like reading a book or listening to quiet music, and go back to bed when you feel sleepier.

— Read more on www.nhs.uk/oneyou/every-mind-matters/coronavirus-how-to-fall-asleep-and-sleep-better

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Happiness Formula: Learn It To Become Actually Happier

Happiness Formula: What Makes You Happy (And What Doesn’t) Sandip Roy

– By Nils Salzgeber

In the 20th century, psychology was primarily focused on pathology, victimology, and mental illness. For every one hundred published articles on mental illness, there was only one published on mental health. This led to a great understanding of negative aspects of human behavior such as depression, anxiety, or schizophrenia.

Unfortunately, it also led to only very little progress on positive aspects of human behavior such as happiness and well-being.

Basically, the psychologists were pretty good at taking someone from -8 to -4 to 0 on a scale of well-being. But they weren’t very skilled at getting someone from 0 to +4 to +8.

Enter: Martin Seligman.

In the year 2000, he and his colleagues decided to start aggressively studying the positive elements of human living such as positive emotion and happiness. They created a new branch of research and called it Positive Psychology.

Two years later, in 2002, Martin Seligman published a book on happiness called Authentic Happiness. The book distills years of research into practical and easy-to-understand guidelines for living a happier life. At the heart of the book lies his formula for happiness — a super simple overview of all the factors that influence our happiness.

In this article, we’ll take a thorough look at the formula and find out what you can do to become happier.

The Happiness Formula

Without further ado, here’s the happiness formula:

H = S + C + V

H stands for enduring level of happiness
S is your set range
C is the circumstances in your life, and
V represents factors under your voluntary control.
In the remainder of this article, we’ll discuss each variable in detail.

H: Your Enduring Level Of Happiness

It’s important to distinguish between your momentary level of happiness and your enduring level of happiness.

Momentary happiness can easily be increased by little joys such as praise from your boss, chocolate, a fun movie, sex, flowers, or a massage.

Increasing the number of transient bursts of happiness in your life, however, is not the goal here. Instead, the goal is to raise your enduring level of happiness (which won’t be accomplished by merely increasing the number of bursts of momentary positive feelings).

The remaining three variables in the happiness formula will show us what increases or decreases our enduring levels of happiness.

S: Your Set Range

Some discouraging news: About 50 percent of your happiness is completely out of your control because it depends on your genes.

You may be genetically wired to be very happy most of the time. Or you may be genetically wired to be sad most of the time. Or you’re somewhere in the middle.

The point is, your genes make up for 50 percent of your happiness, and that can’t be changed. This means you have a so-called happiness set-point to which you will always gravitate towards in good as well as in bad times.

Getting your book published, going on holidays, meeting your future wife or husband, each of these may raise your happiness level for a while but, in a few weeks or months, it will drift back to your set-point.

This happens because of a process called adaptation. Human beings, it turns out, are adaptation machines. We take good things for granted and overcome daunting obstacles, only to return to our natural happiness set-point.

[Here’s a short history of “Happiness” – The Brand that unexpectedly found its way into mainstream marketing.] You won the lottery? You’ll be happier for a few months, but then you’ll be back to your set-point.

Got fired from your job? You’ll be a bit less happy for a few weeks or months, but then you’ll be back at your set-point.

Here’s an example from the book:

Even individuals who become paraplegic as a result of spinal cord accidents quickly begin to adapt to their greatly limited capacities, and within eight weeks they report more net positive emoting than negative emotion. Within a few years, they wind up only slightly less happy on average than individuals who are not paralyzed.

The bottom line is, we have a set range of happiness towards which we naturally gravitate. This set range is what’s keeping your level of happiness from increasing.

Thankfully, we can use the other remaining variables, C and V, to raise that level.

C: Circumstances

If you want to lastingly raise your level of happiness by changing the external circumstances of your life, Martin Seligman says the following strategies are proven to work:

Live in a wealthy democracy, not in an impoverished dictatorship (a strong effect)
Get married (a robust effect, but perhaps not causal)
Avoid negative events and negative emotion (only a moderate effect)
Acquire a rich social network (a robust effect, but perhaps not causal)
Get religion (a moderate effect)
And here are the external circumstances that you don’t need to bother about:

Make more money (money has little or no effect once you are comfortable enough to buy this book, and more materialistic people are less happy)
Stay healthy (subjective health, not objective health matters)
Get as much education as possible (no effect)
Change your race or move to a sunnier climate (no effect)
You’ve probably noticed: Changing these circumstances is either impractical, expensive, or downright impossible. And even if you could alter all of the above circumstances, they wouldn’t make much of a difference for you.

Why? Because they account only for between 8 and 15 percent of the variance in happiness.

The good news is that there are a set of internal circumstances that are easier to change and will have a greater impact on your happiness. These internal circumstances are what the last variable, V, is all about.

V: Voluntary Variables

If you want to change your enduring level of happiness, this is where the money is. The Voluntary Variables account for about 40 percent of your happiness and get divided into three buckets:

Positive emotions about the past (e.g. satisfaction, contentment, fulfillment, pride, and serenity)
Positive emotions about the future (e.g. optimism, hope, faith, and trust)
Positive emotions about the present (e.g. joy, ecstasy, calm, test, ebullience, pleasure, and flow)
The more positive emotion you have about past, future, and present, the happier you will be. Therefore, to raise your lasting level of happiness, you have to change how you feel about your past, how you think about the future, and how you experience the present.

We’ll take a closer look at each of those right now.

How To Feel Lastingly Happier About Your Past

How you feel about the past can have a big impact on your happiness. You can either experience a lot of negative emotions about the past (as resentment, anger, pity) or a lot of positive emotions (as satisfaction, contentment, fulfillment, pride, serenity).

The more positive your view of the past is, the happier you will be. That may sound a bit oversimplified, but it’s mainly true.

So, how do you improve your happiness about the past? Martin Seligman offers three strategies in the book:

Let go of thinking that your past determines your future. This belief engenders a certain passivity about life that is not going to be any helpful. The remedy is an easy one. Simply realize that you have a fairly big amount of control over life. You can make yourself happier. You can become more successful. And, of course, you can achieve a lot of great things if you put in the work and stay patient.
Be grateful about the good things in your past. Gratitude amplifies the good events that happened to you in the past. To ignite feelings of gratitude about your past, you can try writing a gratitude letter or journal about things/events/people you’re grateful for on a regular basis.
Learn to forgive past wrongs. Forgiveness is all about loosening the power of bad events in the past to embitter you. Holding on to anger, resentment, pity, or any other negative emotion over a past event will lower your levels of happiness, and you know that. Seligman recommends a process called R.E.A.C.H. to practice forgiveness.
Those three strategies will help you feel lastingly happier about the past. Next up, feelings about the future.

How To Feel Lastingly Happier About Your Future

Your feelings about the future — good (optimism, hope, faith, and trust) or bad (fear, anxiety, or dread) — are determined in large by your thoughts and interpretations of the world.

If you think you’re going to completely mess up your presentation next week, then you won’t be very happy. If, on the other hand, you’re looking forward to your vacation in Bali next month, then you’ll be a lot happier.

The #1 strategy Seligman recommends for improving our feelings about the future is to recognize and dispute automatic pessimistic thoughts. It’s all about keeping things in perspective and it’s actually pretty easy to do.

To improve how you feel about future, recognize and dispute your automatic pessimistic thoughts. CLICK TO TWEET
Let’s say you’ve just gotten some bad feedback from your boss. Your natural reaction might be terribly negative: “Oh my God, I must be the worst employee ever. I can’t even get a simple reservation right. Maybe I should just quit. My boss thinks I’m useless anyway. I really can’t seem to do anything right. I’m such a loser, blah blah…”

Instead of letting such negative thoughts make you unhappy, why not dispute them?

Like this, for example: “Okay, so my boss wasn’t happy with my performance. That’s OK. I guess I really could have put in more effort. I was slacking a bit. Let me work a lot harder over the next few weeks to show my boss what Iím capable of. I want to better than what I’ve shown lately. I’m really excited about that. Let’s make it happen!”

That’s a simple example of going from sadness, despair, self-pity to excitement and optimism by disputing automatic negative thoughts. Needless to say, the second interpretation of the event, the one after the disputing, will make you a lot happier.

How To Feel Lastingly Happier In The Present

Alright, improving how you’re feeling about the present is the last step in lastingly raising your enduring level of happiness.

In order to feel lastingly happier in the present, we need to understand the difference between pleasure and gratification.

Pleasures: These are delights that have clear sensory and strong emotional components, what philosophers sometimes call “raw feelings”: exuberance, thrills, ecstasy, orgasm, mirth, delight, and comfort. They are temporary and involve little, if any, thinking.

Examples of pleasures include watching TV, getting a massage, listening to music, eating chocolate, or drinking some wine.

[Do you want to know more about why you shouldn’t always give pleasure a top priority? Read it all here: You Must Ask For Joy, Not Pleasure.] Gratifications: These activities aren’t necessarily accompanied by any raw feelings at all. Rather, the gratifications engage us fully so that we become immersed and absorbed in them, and lose self-consciousness. Time stops, our skills match the challenge, and we are in touch with our strengths.

In other words, we experience flow. The gratifications last longer than the pleasures, involve quite a lot of thinking, and are undergirded by our virtues and strengths.

Examples of gratifications are playing volleyball, enjoying a great conversation, rock climbing, reading a good book, dancing, or helping the homeless.

The key to living a truly happy life is to increase the amount of gratifications you experience in your own life.

Pleasures are fine and can make you temporarily happy, but they will never bring you lasting and fulfilling happiness. In fact, the average state of someone watching TV is mildly depressed.

Put in a different way, to live a happy life, stop chasing momentary pleasures and start experiencing more flow instead.

So, how do you do it? How do you increase the gratifications in your life?

For one thing, don’t be a couch potato. Go out there and do something, engage in sports, find a hobby. Ask yourself, when does time stop for you? When do you find yourself doing exactly what you want to be doing, and never wanting it to come to an end?

Most importantly, figure out what your signature character strengths are and use them as often as possible. Positive Psychology has categorized a set of 24 character strengths, and we each have aspects of these strengths in our personality. The science is showing us that, the more we use our top strengths, the more happiness and well-being we’ll experience.

You see, using our character strengths regularly helps us experience gratification. Martin Seligman puts it this way:

The good life is using your signature strengths every day to produce authentic happiness and abundant gratification.

Find out what your signature strengths are by taking the official test here. And then find ways to use those strengths as often as possible in the main realms of your life to experience abundant gratification and authentic happiness.

Final Words

Let’s go over a quick recap of what we learnt today.

We’ve looked at the happiness formula: H = S + C + V

It states that your enduring level of happiness (H) equals your set range (S) + the circumstances in your life (C) + factors under your voluntary control (V).

Your set range (S) makes up about 50% of your happiness. It is genetically determined. This means you always gravitate towards your natural range of happiness. Unless you use the other remaining variables, C and V, your happiness wonít change much over the course of your lifetime.

Your external circumstances (C) make up only about 10% of your happiness. Proven strategies to optimize your circumstances for happiness include living in a wealthy democracy, getting married, avoiding negative events and emotions, acquiring a rich social network, and becoming religious. Maximizing these circumstances is usually expensive, hard, and not very practical.

The money lies in improving factors under your voluntary control (V), which make up about 40% of your overall happiness. These factors fall into divisions of positive emotions about the past, the future, and the present.

[By the way, can money make you any happier? What does the research science say about it? Find the answer here: Can Your Money Buy Happiness: The Truth] To feel lastingly happier about the past, let go of thinking that your past determines your future, be grateful about the good things in your life, and practice forgiveness about past wrongs. Feeling lastingly happier about the future is accomplished by disputing automatic negative thoughts.

And feeling lastingly happier in the present is all about experiencing as much gratification as possible by engaging in sports, pursuing hobbies, and using your signature strengths as often as possible.

And there you have it. That is the science of happiness in a nutshell.

If you want to discover proven ways to lastingly raise your level of happiness, be sure to check out this complete guide on happiness: How to Be Happy.

• • •

Author Bio: The author of this post is Nils Salzgeber, a lifestyle coach and co-founder of NJlifehacks, a blog dedicated to helping people live a better life through relentless self-improvement. Nils is on his journey to becoming the greatest version of himself and loves sharing what he learns along the way. You can follow him on Twitter.
— Read on happyproject.in/happiness-formula-equation/

Here at Mike Armstrong Ltd, we have our own Daily Happiness Formula, called the SMART Happiness Formula which can help you work on V the variables worth 40% of your Happiness Total and the part of your Happiness that can mostly be affected by you!

In addition to our SMART Happiness Formula, we have also compiled a STREAMS Success Formula and these Formula’s when combined produce the SMART STREAMS Elite Business Performance Formula for consistent high performance in the Business / Corporate World.

Business and Sports News from Mike Armstrong – See http://mikearmstrong.me

10 Benefits of Drinking a Gallon of Water a Day…

We often forget to hydrate, but a steady supply of water is critical to our health and wellness. Here are 10 Benefits of Drinking a Gallon of Water a Day.
— Read on meritagemed.com/gallon-of-water/

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Free Webinar for Life Improvement from Your Holistic Academy…

Join Our Life Improvement Course 

Meet Your Speakers 

Wellness and Floatation expert Vivian McKinnon set up Hydro-ease, Northern Irelands only dedicated floatation centre, in September 2015. She established the business in response to her own traumatic experiences after a chance introduction to floatation in her native Scotland and a passion for helping people move away from pain and towards a life of fulfilment.

The idea to open a healing centre came about during her first float in Edinburgh in 2004 where Vivian knew instantly this ‘strange and a bit different therapy’ could help other people; especially those living from addictions, physical and mental pain. In that moment, Vivian’s life purpose became clear. She now dedicates herself to helping people heal from the pain of their past.

Qualified and experienced in Havening techniques, Cognitive Behavioural Therapy, Neuro-Linguistic Programming, Timeline Therapy, Clinical Hypnosis, SPECTRUM Coaching, Laughter Yoga and auricular acupuncture. Vivian is also the Northern Ireland Coordinator for SMART Recovery UK, a trainer for the Health Care Trust and a Multi Award-winning International Public Speaker.

Her experience as a unique and dynamic change-work specialist spans over almost 3 decades. It is her belief ‘there is magic within us all to heal and change’. Vivian is an effective and experienced, inspirational and creative therapeutic practitioner with an interest in the latest approaches in neuroscience and epigenetics. 

Through the process of post-traumatic growth, Vivian is thriving and living out her mission of ‘healing the world, one float at a time.

Ciara Heneghan is the CEO of Ciara Heneghan Consulting, founder of Time to Thrive and The Rise of the Genix.

Ciara works with creative entrepreneurs who have a big vision inside them but are uncertain and lacking in the confidence to take that vision from their heads into reality.

Working on the genius inside each client, Ciara gets you learning and understanding who you are at the core and the power and potential you really hold and how to unleash that power to create the powerful and successful life you have always wanted.

Ciara has worked with many clients over the span of 20 years in a variety of settings from one to one, group workshops, speaking at transformational seminars, hosting seminars and online coaching/mentoring. Ciara is qualified as an NLP coach, life coach, and ho’ponopono practitioner 

Working with creative entrepreneurs who want to take action and are ready to make quantum leaps regardless is where Ciara’s passion lies.

Una established Anu Change to help and support individuals and businesses to clarify and realise their personal and business ambitions. Specialising in Leadership Development Una is qualified as an administrator to deliver ECR & ECR360 (Emotional Capital Report), working with organisations helping them to retain and manage talent and leadership development. Una’s focus is on helping leaders and potential leaders gain clarity and lead with confidence while deepening their understanding of themselves and how they impact their teams and the wider organization (DISC Profiling).  

Anu Change provides a range of management services to business clients, including Training, Business Mentoring, and Business Coaching. Una is an approved Business Mentor, Coach, and Certified Trainer for a range of public support agencies including the Department of Employment, Skillnet Ireland, and Local Enterprise Offices (LEO’s Louth, Meath, Cavan and Dublin City). Una is a member of the Board of Directors of Credit Union, Member on Independent Evaluation Committee for Louth Leader Partnership, Member of Institute of Bankers, Member of Dundalk Chamber of Commerce, and Member of British Psychology Society. She is also a facilitator for LIFT Ireland Programme (Leading Ireland’s Future Together).

All Ken’s life he has been interested in people, their perceptions, how they act and react to any given situation or stimuli. He understands how opinions, habits, behaviors are all linked to beliefs, morals, and values – the very identity of that person. 

However, up until 2017, Ken spent most of his career at management level in the Construction Industry where he gained extensive knowledge in all areas of business management. But as his passion is people and more so helping people, he changed careers and became a qualified Hypnotherapist and ran a Mental Health Clinic in his home town. He lives to help individuals to realise their full potential.

‘Construction had been in my blood since I was employable at 16 – I loved every moment of it, hands-on as a tradesman, foreman, factory manager, contracts manager, and finally director of construction. I loved being in an industry that produced real bricks and mortar measurable results. Measurable results are important for me and within my Coaching, I continue to use methods to measure progress,’ say’s Ken

Ken has now also evolved into a Business Coach, and with his past professional experience, he has a unique set of skills that involves the application of Emotional Intelligence. He provides measurable Coaching methods to allow Business owners to take their business to a new level.

— Read more and sign up to the Free Webinar launch event on johndonnelly.members.hbafunnelbuilder.com/raisewebinar2

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Rich Dad Poor Dad Video from YouTube…


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15 Top Business Startup Tips #Startups #MikeArmstrong


When starting a business the strategy is to do some analysis on the Market Place and some market research (Google is a great place to do this).

1. Check what your competitors are doing and what markets they are aiming at and see if there’s a gap in the market.

2. Then once you see there is, think about what you story and message is and to what audience you are aiming it at.

3. Work on the branding so that it’s telling the right message to the right audience including the name very important.

4. Check the name is Free on Companies House / Registration, Google and all major social platforms.

5. Work on a content portfolio so that you can share the message and synergy messages as well as product and service info and other content, in many ways and to attract many different people in your target segment or segments, regularly with different messages without switching them off.

6. Set up all the things / assets a new business needs – well Optimised Website with Blog, Off-site Blog and a marketing / lead generation add on), Google and Bing Listings, Facebook Pages (for Company and target niches), Facebook Groups for Company and target niches).

LinkedIn Company Pages and Groups a format for profiles for all staff, Twitter Account or Accounts, Instagram, Directory Listings, Geographical and Niche Directories, Podcast, YouTube Channel, Tick Tock, Pinterest etc.!

7. Regularly post good content and squeeze good advertising messages in between with good offers and good call to actions, build up audiences and get them to visit part of your website, your online store, YouTube channel etc.

8. Add an email capture Form to your website for building a database to email too.

9.Go Networking

10. Add some landing pages and look at FB advertising and adwords etc.

11. Consider Selling on Amazon or Ebay,

12. Attend Events, Expos, maybe host some!

13. Consider trying Telesales and/or Field Sales / Solution sales etc.

14. Do some Organic SEO and link building strategies for your website and blog (podcast and YouTube channels etc.)

15. Do some Content Marketing in other sites and blogs and some PR etc.




#WorkOnYou #Infinityx




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Morning Motivation / Daily Motivation / Life Motivation – #HappinessFormula #SuccessFormula – #MikeArmstrong

#MikeArmstrongQuotes #SuccessFormula #ElitePerformance

Secret Formula for Happiness & Success in Life From #UK #Entrepreneur #MikeArmstrong – UK, World – Daily Meditation #Meditation #DailyMeditation + Regular Sleep (7.5 – 8 hrs) #Sleep #GoodSleep + Forward Planning / Something Big or Great to look forward to #Goals #Dreams + Acts of Kindness / Random Acts of Kindness / Watching Random Acts of Kindness on YouTube #Kindness #BeKind #RandomActsOfKindness + Exercise (30 minutes a day) #Exercise #RegularExercise = Happiness, Success, Elite Performance and living your best life – #Happiness #Success #ElitePerformance #LivingYourBestLife #Yolo #10x #WOW #MikeArmstrong #SuccessFormula #LifeFormula #HappinessFormula from Mike Armstrong – Heavily Influenced by Jairek Robbins #JairekRobbins (and my guess Tony Robbins #TonyRobbins and his wealth of knowledge and the effect of raising Jairek ) –

You can hear more about this formula on the Mike Armstrong You Can Do It Podcast – https://anchor.fm/mike-armstrong9/episodes/Secret-Formula-for-Happiness–Success-in-Life-From-UK-Entrepreneur-MikeArmstrong—UK–World-ed7qp9

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