If you're trying to quit smoking, surrounding yourself with smokers will inevitably drain your willpower and make you more likely to have a cigarette.<ul><li class="ql-align-justify">"This is the reason why, even if you have resolutions about how many potato chips you're going to eat, once you open the bag, it's so hard to not empty it.</li><li class="ql-align-justify">It's because they taste good," he says. "Once you're focusing on that — rather than the long-term issues of cholesterol and obesity — it's incredibly hard to stop."</li></ul>

Avoid the temptation

daydreaming or distracting yourself — instead of directly thinking about the temptation — is a way of quelling the sort of "hot" thinking that leads to giving in.<ul><li class="ql-align-justify">This, too, can be useful to adolescents and adults as well as five-year-olds, regardless of the temptation at hand.</li></ul>

Distract yourself

Simply transforming the desired object inside your brain affects your response to it — and how much willpower it will require to abstain.<ul><li class="ql-align-justify">An adult might not be as easily persuaded that a tempting item is simply a picture, but it can be transformed in plenty of other ways.</li><li class="ql-align-justify">"For instance, instead of a drug being a fantastic high, pretend it's a poison," Mischel says. "How you think about it makes a huge difference in cooling your desire for it."</li></ul>

Mentally transform your temptation

"The lesson that comes out of that is that very simple "if-then" plans work," Mischel says.<ul><li class="ql-align-justify">For instance, 'If the alarm rings at 7:00, then I will get out of bed — I won't hit snooze. If I am working on a homework assignment, then I will turn off my phone.'</li></ul>

Create an "if-then" plan

Many different experiments have shown that, both in kids and adults, high levels of stress increase the chance we'll give in to short-term "hot" impulses instead of prioritizing long-term "cool" thinking.<ul><li class="ql-align-justify"><a href="http://www.nature.com/nrn/journal/v10/n6/abs/nrn2648.html">fMRI studies</a> have also shown that stress affects the prefrontal cortex — the region most heavily involved in long-term thinking — more detrimentally than any other area of the brain.</li></ul>

Minimize stress

Being able to choose two marshmallows later instead of one marshmallow now turns out to be crucial in navigating many of life's biggest challenges.<ul><li class="ql-align-justify">"The stuff needed to delay gratification on the marshmallow test — namely, executive function — is exactly what's needed for school success," Mischel says.</li><li class="ql-align-justify">Kids who have that are "ready to learn, to focus on the teacher, to concentrate, to not become distracted, to keep the goal in mind."</li></ul>

Self-control is more important than you realize

"For me, the marshmallow test is not an indicator that our futures are already determined when we're four years old, but that our potential for maximizing our lives involves a set of skills that are already visible and teachable at age four," Mischel says.<ul><li class="ql-align-justify"> "[It] involves a set of skills that can be taught, and learned. They're acquirable. Nothing is predetermined."</li></ul>

But self-control isn't a fixed trait

7 main lessons from "the marshmallow test"

Renowned psychologist Walter Mischel, designer of the famous Marshmallow Test, explains what self-control is and how to master it. A child is presented with a marshmallow and given a choice: Eat this one now, or wait and enjoy two later. What will she do? And what are the implications for her behavior later in life? The world's leading expert on self-control, Walter Mischel has proven that the ability to delay gratification is critical for a successful life, predicting higher SAT scores, better social and cognitive functioning, a healthier lifestyle and a greater sense of self-worth. But is willpower prewired, or can it be taught? In The Marshmallow Test, Mischel explains how self-control can be mastered and applied to challenges in everyday life -- from weight control to quitting smoking, overcoming heartbreak, making major decisions, and planning for retirement. With profound implications for the choices we make in parenting, education, public policy and self-care, The Marshmallow Test will change the way you think about who we are and what we can be.

mindfulness

Mindfulness

problemsolving

Problem Solving

books

Books

meditation

Meditation

scienceandnature

Science & Nature

Walter Mischel

The Marshmallow Test

Close your eyes. <a href="https://everydaypower.com/focus-quotes/">Focus</a> on making yourself feel excited, powerful. Imagine yourself destroying goals with ease.

Find a person who is as successful as you’d like to be, ask them what to do, do it and work hard.

The temporary satisfaction of quitting is outweighed by the eternal suffering of being a nobody.

Your mind must be stronger than your feelings.

Absolutely every single one of my actions is intentional. Divine purpose. If your day is full of mindless action, you act without thought.

<a href="https://everydaypower.com/success-quotes-about-life/">Success</a> is always stressful.

Freedom will only come when you no longer trade your time for money.

Cost is the enemy of the poor man, so the poor try to save money. Time is the enemy of the rich man, so the rich try to save time.

You must put in the effort to get the life you want.

You are exactly where you deserve to be. <a href="https://everydaypower.com/change-quotes/">Change</a> who you are and you will change how you live.

Read through our collection of Andrew Tate quotes on Everyday Power. Check out all of our other inspirational and educational quotes.

philosophy

Philosophy

personaldevelopment

Personal Development

motivationandinspiration

Motivation & Inspiration

business

Business

Top 10 Andrew Tate Quotes On Success

Laziness can be a signal to slow down, recharge, and avoid burnout.Stepping back from constant activity allows our minds and bodies to replenish, leading to renewed energy and focus when we return to tasks.

1. Recharge and Refocus

Constant striving and busyness are often glorified, but laziness can challenge this notion.<ul><li class="ql-align-justify">It can encourage us to question the purpose of our activities and prioritize what truly matters, leading to more meaningful engagement with work and leisure.</li></ul>

2. Question Productivity Paradigms

Laziness can encourage us to slow down and savor experiences fully, be it a meal, a conversation, or simply observing nature.<ul><li class="ql-align-justify">This mindful approach can lead to greater appreciation and enjoyment of life's simple pleasures.</li></ul>

3. Embrace Slowness and Savoring

Laziness can be a reminder that striving for constant perfection can be counterproductive.<ul><li class="ql-align-justify">Accepting imperfection and allowing ourselves to be "lazy" can lead to greater self-compassion and reduced pressure to perform.</li></ul>

4. Challenge Perfectionism

Laziness can empower us to say no to unnecessary demands and commitments.<ul><li class="ql-align-justify">Prioritizing our energy and boundaries can lead to a more balanced and fulfilling life.</li></ul>

5. Learn to Say No

Laziness can encourage us to disconnect from the constant digital buzz and reconnect with ourselves and our surroundings.<ul><li class="ql-align-justify">This can lead to improved mental clarity, reduced stress, and deeper understanding of our needs and desires.</li></ul>

6. Disconnect and Reconnect

Laziness can encourage us to redefine what it means to be productive.<ul><li class="ql-align-justify">Focusing on quality output over quantity, and prioritizing tasks that truly align with our values, can lead to a more meaningful and sustainable approach to work and life.</li></ul>

7. Redefine Productivity

7 most important highlights from the book "The art of laziness"

A motivational book for beginners! Do you constantly feel unmotivated to work on your dreams? If the answer is yes, then this book is for you. Laziness stops us from enjoying the little time we have. It doesn't help you accomplish your goals. It stops you from starting anything new. It makes your life miserable. This book will teach you: <ul><li>how to overcome laziness</li><li>how to stop procrastination</li><li>how to improve your productivity</li></ul>

health

Health

mentalhealth

Mental Health

Library Mindset

The Art of Laziness

<ul><li class="ql-align-justify">Goggins emphasizes the importance of holding yourself accountable for your actions and decisions.</li><li class="ql-align-justify">He illustrates this by recounting his experience of being overweight, working a dead-end job, and living a life of mediocrity.</li><li class="ql-align-justify">However, he realized that change could only come when he took full responsibility for his circumstances.</li></ul>

1. The Power of Accountability

One of the central themes of "<a href="https://www.apolloadvisor.com/cant-hurt-me-david-goggins-book-summary/">Can't Hurt Me</a>" is that growth occurs outside of one's comfort zone.<ul><li class="ql-align-justify">Goggins argues that we should actively seek discomfort as it is the breeding ground for resilience and personal development.</li></ul>

2. Embracing Discomfort

Goggins introduces the concept of the 40% rule, which posits that when you feel like you've hit your physical or mental limit, you've only tapped into 40% of your potential.<ul><li class="ql-align-justify">He argues that we often quit too soon, long before reaching our capacity.</li></ul>

3. The 40% Rule

Goggins emphasizes the significance of setting audacious goals. He encourages readers to aim high, to push the boundaries of what they think is possible, and to pursue their dreams relentlessly.

4. The Importance of Goal Setting

Visualization is a technique Goggins often mentions in his book.<ul><li class="ql-align-justify">He believes that by mentally rehearsing your goals and imagining success, you can build the mental fortitude needed to endure challenges.</li></ul>

5. Mastering the Art of Visualization

Resilience is a hallmark of Goggins' philosophy.<ul><li class="ql-align-justify">He advocates for bouncing back from adversity more vital than ever, demonstrating that resilience is a skill that can be cultivated and honed.</li></ul>

6. Building Resilience

Goggins' journey is riddled with setbacks and failures, but he never lets them define him.<ul><li class="ql-align-justify">Instead, he uses these experiences as opportunities for growth and self-improvement.</li></ul>

7. Learning from Failure

You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential.

New York Times Bestseller Over 2.5 million copies sold For David Goggins, childhood was a nightmare - poverty, prejudice, and physical abuse colored his days and haunted his nights. But through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S. Armed Forces icon and one of the world's top endurance athletes. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside magazine to name him The Fittest (Real) Man in America. In this curse-word-free edition of Can't Hurt Me, he shares his astonishing life story and reveals that most of us tap into only 40% of our capabilities. Goggins calls this The 40% Rule, and his story illuminates a path that anyone can follow to push past pain, demolish fear, and reach their full potential.

habits

Habits

David Goggins is an American ultramarathon runner, ultra-distance cyclist, triathlete, public speaker, and author. He is a retired United States Navy SEAL member who served in the Iraq War.

David Goggins

Can't Hurt Me

<ul><li class="ql-align-justify">It’s often tempting to try and multitask. While this may feel productive, but it's not</li><li class="ql-align-justify">By focusing on just one task at a time, you will complete it to a higher standard and in less time</li></ul>

1. Stop multitasking

Don't be overwhelmed by how large task or project is.<ul><li class="ql-align-justify">You can create forward momentum by breaking tasks down into manageable, bite-sized milestones, which build until your project is complete.</li></ul>

2. Set small goals

<ul><li class="ql-align-justify">if you work from home or in an office that doesn’t monitor your activity, consider scheduling frequent short breaks of 10/15 minutes.</li><li class="ql-align-justify">Use this time to step away from your work, enabling your mind to have a rest and return with renewed motivation and potentially new ideas.</li></ul>

3. Take a break

<ul><li class="ql-align-justify">By promising yourself that you will spend just five minutes on an outstanding task, you eliminate many of the excuses that stop you from starting.</li><li class="ql-align-justify">Often, once the five minutes are finished, the motivation to continue remains.</li><li class="ql-align-justify">Even if you move on to another productive task, the small jobs completed within the five minutes still represent an important contribution to your overall output. As ever, it is these small tasks that we put off the most.</li></ul>

4. The five-minute rule

<ul><li class="ql-align-justify">By creating time block frames in your workday schedule, you make the conscious decision to dedicate a ‘block’ of time to a certain task.</li><li class="ql-align-justify">Time blocks are usually divided into 60 or 90-minute sections.</li><li class="ql-align-justify">And customize it however you want.</li></ul>

5. Time blocking

Delegation isn’t about offloading work you don’t want to do.Delegating to others can mean more time is available for higher priority tasks.

6. Delegate

There're so much distractions and focus is a skill that can be developed. <ul><li class="ql-align-justify">Turn your notifications off, switch your phone to aeroplane mode, or use a productivity app like Freedom.</li><li class="ql-align-justify">The Pomodoro technique is commonly used to prevent distractions and complete tasks.</li></ul>

7. Limit distractions

It can be tempting to avoid difficult or time-consuming tasks and instead focus on quick wins.<ul><li class="ql-align-justify">By taking on your most difficult projects first, you can increase your motivation and focus for the rest of the day.</li><li class="ql-align-justify">Consider prioritising these bigger tasks first in the day, or when you feel most productive.</li></ul>

8. Do the hardest thing first

<ul><li class="ql-align-justify">Setting boundaries stop you from becoming overwhelmed.</li><li class="ql-align-justify">To complete your tasks effectively and be productive, you must be able to complete them within a reasonable timeframe.</li></ul>

9. Set boundaries

Identifying when you are most productive and then organising your daily schedule to make the most of these peak times is an excellent way to increase productivity.

10. Identify when you’re most productive

10 simple yet very effective tips for productivity

Struggling to feel productive? Check out our top 10 tips and tricks on how to improve your productivity levels.

productivity

Productivity

remotework

Remote Work

timemanagement

Time Management

humanresources

Human Resources

How to be more productive: 10 productivity tips

<ul><li class="ql-align-justify">While hyperfocus is vital, Bailey also emphasizes the importance of its counterpart, scatterfocus.</li><li class="ql-align-justify">This state of mind allows our brains to wander, fostering creativity, making connections, and generating innovative ideas.</li></ul>

1. Embracing the Benefits of Scatterfocus

<ul><li class="ql-align-justify">Bailey emphasizes the significance of creating an environment conducive to deep work and concentration.</li><li class="ql-align-justify">By eliminating distractions, organizing our physical and digital spaces, and establishing rituals that signal our brain to enter a focused state, we can set ourselves up for success. </li></ul>

2. Optimising Our Environment for Focus

<ul><li class="ql-align-justify">Utilize time-boxing techniques to work in hyperfocus for shorter, concentrated periods, typically no longer than 90 minutes.</li><li class="ql-align-justify">Set a timer and fully immerse yourself in the task at hand. After the time period elapses, take short breaks to recharge and maintain your productivity throughout the day.</li></ul>

3. Practice Time-Boxing for Hyperfocus

Time management is a crucial aspect of achieving hyperfocus and scatter focus.<ul><li class="ql-align-justify">Bailey guides readers in effectively managing their time through strategies like prioritization, time blocking, and <a href="https://jaishreenenwani.com/set-boundaries-workbook-a-must-read-for-everyone/">setting boundaries</a> clearly.</li><li class="ql-align-justify">By allocating specific time slots for focused work, breaks, and scatter focus activities, we can enhance our productivity, maintain a healthy work-life balance, and prevent burnout.</li></ul>

4. Developing Intentional Time Management

The practice of mindfulness plays a central role in both hyperfocus and scatterfocus.<ul><li class="ql-align-justify">Bailey highlights the benefits of cultivating mindfulness through techniques such as meditation, deep breathing, and sensory awareness.</li><li class="ql-align-justify">By training our minds to stay present and fully engage in the task at hand, we can enhance our focus, reduce stress, and increase our overall well-being.</li></ul>

5. Cultivating Mindfulness in Work and Life

In an age dominated by technology, it is crucial to develop a mindful relationship with our devices.<ul><li class="ql-align-justify">Bailey provides insights on using technology as a productivity tool rather than a source of distraction.</li><li class="ql-align-justify">By establishing boundaries, managing notifications, and adopting strategies to limit mindless scrolling and multitasking, we can reclaim our attention and redirect it towards meaningful tasks.</li></ul>

6. Leveraging Technology Mindfully

The final lesson from “Hyperfocus” is the importance of embracing a growth mindset.<ul><li class="ql-align-justify">Bailey encourages us to view our abilities, attention, and productivity as skills that can be developed and improved over time.</li><li class="ql-align-justify">By adopting a lifelong learning mindset, seeking new challenges, and embracing failure as an opportunity for growth, we can continuously refine our focus, productivity, and overall effectiveness.</li></ul>

7. Embracing Continuous Growth and Learning

Setting specific intentions can double or triple your odds of success.

7 most important takeaways from Hyperfocus

Adviezen om met veel aandacht en concentratie ingewikkelde werkopdrachten uit te voeren.

Chris Bailey is an accomplished writer whose work has resonated with readers around the world. Chris Bailey has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Chris Bailey's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Chris Bailey

Hyperfocus

F = Focus on one priority task.I = Ignore interruptions and distractions.N = Now is the time, not later or tomorrow.I = Initiate and innovate so you keep going.S = Stay the course however tough it gets.H = Hail finishing by celebrating your accomplishment

FINISH

If you have a fear of failure, you will delay finishing a project, so you don't have to deal with potential negative feedback that you fear. If you fear success, procrastination delays that scenario from happening.

Fear of failure

If you end whatever you're trying to finish at a good point, it will be that much easier to pick right up again when you can get back to it.

A Good Point

Make whatever you're procrastinating about the very first activity that you tackle first thing in the morning, or when you first get to the office.

The Very First Thing

Be open to trying new things even fresh ideas or even new technology that might make it faster, easier or better to finish what you started.

Trying new things

By far the #1 reason for leaving a task or project unfinished is having too much to do.

The most important highlights from "How to finish everything you start"

Habits to Transform Your Life How to Finish Everything You Start is just the book you need to get more done! This book will help you in understanding the causes of the “unfinished” epidemic, its cures, and when choosing not to finish something is okay. By focusing on this one key issue that is sabotaging so many today in their quest to be more productive at work, and to have a more satisfying personal life, you are more likely to:•  Understand what is behind your occasional or chronic reluctance to finish•  Apply the author’s unique FINISH systematic approach to get more done•  Complete priority projects or tasks•  Be more confident if you do put something aside it is for the right reasonsand lots more... Jan Yager is the author of 46 books translated into 34 languages including seven titles on time management such as Work Less, Do More. She holds a Ph.D. in sociology from The City University of New York Graduate Center. For more on this awardwinning author, speaker, entrepreneur, and coach, go to: http://www.drjanyager.com.

Understand yourself and those around you.

psychology

Psychology

Jan Yager

How to Finish Everything You Start

Any new pursuit requires entering uncharted territory -- that's scary.But with any great risk comes great reward.The experiences you gain in pursuing your dream will make it all worthwhile.

1. Fear is a bigger obstacle than the obstacle itself

<ul><li class="ql-align-justify">Truth cannot be veiled by smoke and mirrors -- it will always stand firm.</li><li class="ql-align-justify">When you're searching for the "right" decision, it will be the one that withstands the tests of time and the weight of scrutiny.</li></ul>

2. What is "true" will always endure

<ul><li class="ql-align-justify">Gratitude is the practice of finding the good in each day.</li><li class="ql-align-justify">Life can easily become stagnant, mundane, and monotonous, but that changes depending on what we choose to see.</li><li class="ql-align-justify">There's always a silver lining, if you look for it.</li></ul>

3. Break the monotony

There's no point dwelling in the past and letting it define you, nor getting lost and anxious about the future.But in the present moment, you're in the field of possibility -- how you engage with the present moment will direct your life.

4. Embrace the present

<ul><li class="ql-align-justify">Growth, change, and evolution are weaved into the fabric of reality.</li><li class="ql-align-justify">Becoming a better version of yourself creates a ripple effect that benefits everything around you: your lifestyle, your family, your friends, your community.</li></ul>

5. Your success has a ripple-effect

<ul><li class="ql-align-justify">It's easy to get overwhelmed by the unknowns and finer details of your dreams.</li><li class="ql-align-justify">Actions will flow out of having confidence in your decision; sitting on the fence will get you nowhere.</li></ul>

6. Make the decision

A special 25th anniversary edition of the extraordinary international bestseller, including a new Foreword by Paulo Coelho.Combining magic, mysticism, wisdom and wonder into an inspiring tale of self-discovery, The Alchemist has become a modern classic, selling millions of copies around the world and transforming the lives of countless readers across generations.Paulo Coelho's masterpiece tells the mystical story of Santiago, an Andalusian shepherd boy who yearns to travel in search of a worldly treasure. His quest will lead him to riches far different—and far more satisfying—than he ever imagined. Santiago's journey teaches us about the essential wisdom of listening to our hearts, of recognizing opportunity and learning to read the omens strewn along life's path, and, most importantly, to follow our dreams.

startup

Startups

Paulo Coelho de Souza is a Brazilian lyricist and novelist and a member of the Brazilian Academy of Letters since 2002. His novel The Alchemist became an international best-seller and he has published 30 more books since then.

Paulo Coelho

The Alchemist

It’s completely OKAY to look & feel stupid at some points of your journey. Not many people have tread the path that you’re walking through. So don’t take yourself too seriously.

Be ready to look stupid

In the age of Social Media, content is the only king. But we’re often too invested in consuming content rather than creating it.<ul><li class="ql-align-justify">So instead of being too caught up in what others will think of us, each one of us should test the waters in content creation.</li></ul>

Stop overthinking, start creating

“To get what others won’t, you have to do what others don’t.” This quote alone sums up the point.

Stand out from your competition

Everything in this universe is a copy of a copy of a copy. Yes, you heard that right!<ul><li class="ql-align-justify">There are millions of businesses in the world. The interesting thing is, most of these are either inspired from other startups or almost a copy of the other. And it’s completely fine to do that.</li><li class="ql-align-justify">You can still gain a considerable competitive advantage by taking inspiration from another product or business and leverage it to your favor.</li></ul>

Stop innovating, start copying

No matter how good you are, it’s never about you or your product. It’s ALWAYS about the customer.At the end of the day, businesses are made to serve the customers. The better you serve them, the better your margins. Simple as that!

The #1 Rule of Selling

A personal brand can be an absolute CHEAT-CODE in the realm of business and professional life. And the best way to do that is by creating content. Consistent habit of creating content can take anyone to places. In the world of content creation, sky is often the limit.

Create a personal brand

According to the words of Raj, customers are your God.Be it any product or any value of your business that you’re selling, always place yourself in the shoes of the one you’re selling to.

Always care about the product and the person you’re selling to

7 Powerful Lessons from "Build Don't Talk"

School taught us specific subjects, like maths and history. But we weren't taught: How to sell Or how to build relationships Or how to negotiate Or how to take care of our mental health Or how to network Or how to deal with personal finance These most important situations we face as adults were never discussed with us when we were students. We weren't taught these skills in school, and this makes all the success stories we hear about seem out of reach; it makes us feel dumb. We aren't dumb, we just don't know how to work the system. Your school taught you how to run in the race; it didn't teach you how to win. And that's what this book is for. To help you win the race. Packed with useful advice gleaned from his own journey as an entrepreneur and content creator, this book by Raj Shamani is a must-read.

marketingandsales

Marketing & Sales

entrepreneurship

Entrepreneurship

Raj Shamani

Build, Don't Talk

I wait until the last minute, but in that last minute, I launch into the flow state and my mind is impossible to distract from the task at hand.

highlights from latest video of Dan Koe on Focus

Procrastination isn't something to be ashamed about. Especially if you are wired to work in seasons. Or if you can only focus when it's time to focus. I'll show you a pretty stupid way to get yourself into deep work.

The Art Of Focus (my philosophy for working less, earning more, and enjoying life): http://theartoffocusbook.com

The FOCI Planner - achieve your goals in a world of distractions: https://thedankoe.com/planner

Writing & Content Course: https://2hourwriter.com

Digital Economics Masterclass (and free business course): https://digitaleconomics.school

The Writer's Bootcamp (early access to Kortex): https://bootcamp.kortex.co

Kortex, A Second Brain For Creators: https://kortex.co

Kortex University - become a synthesizer in 60 days: https://university.kortex.co

The Koe Letter - the written version of this video: https://thedankoe.com/letters/this-deep-work-strategy-made-me-700k-in-2-weeks-as-a-procrastinator/

Listen To The Koe Cast (same videos but in audio form): https://open.spotify.com/show/3lZRG3LCFZxKkQVSsCwoyN?si=012980a5fd694608

Twitter: https://twitter.com/thedankoe
Instagram: https://instagram.com/thedankoe
YouTube: https://youtube.com/c/DanKoeTalks
LinkedIn: https://linkedin.com/in/thedankoe

0:00 I Procrastinate A Lot
2:42 Tactical Stress & Forcing Yourself To Survive
11:35 Fabricating Urgency & The Deep Work Routine Nobody Talks About
13:34 How I Structure My Days
15:10 Quarterly Projects
22:43 Public Writing
26:59 Tactical Promotion

video title ideas for the algo
how to unlock insane focus on demand
the $100k deep work routine

#TheArtOfFocus #LifestyleDesign #DeepWork

The Marshmallow Test

Top 10 Andrew Tate Quotes On Success

The Art of Laziness

Can't Hurt Me

How to be more productive: 10 productivity tips

Saidlaziz To'lqinov