Good days don’t just happen, they are made.
Caroline Webb, an expert in behavioral science and author of the book, How to Have a Good Day, believes that “there is so much people can do to create good moments in every day. Even if you can’t make a really unpleasant job feel wonderful, you can learn to work within the constraints you have to make a situation better.” Source: Cosmopolitan magazine, February 2016.
- Start your day by setting an intention. Setting an intention is the process of deciding what you want to achieve, forming a clear picture of it, and then allowing your subconscious to lead you to it. Setting an intention activates your power and energy toward the achievement of your goals.
- Each morning, think about the day ahead.
- Acknowledge your feelings — are you grumpy, sad, happy, expectant, etc? — so that you can understand how you are affected by your feelings.
- Write down your intention so that you can remind yourself of it throughout the day.
- Plan a peak. Decide what you are most looking forward to each day, however small or mundane. According to Webb, “small becomes bigger when you think about it.”
- Imagine your best you. Envision the most important task of the day and picture yourself successfully completing that task. Visualize each step you will take and the potential outcome.
- Protect your thinking time. Set aside uninterrupted, distraction-free, time to work on your most complex or difficult task. Group similar activities together, like answering phone calls or responding to emails, working on finances, or preparing for meetings. Complete one activity before moving on to the next.
- Express appreciation. Compliment or thank someone and tell them why you are praising them. Noticing that you have made someone’s day better will boost your own morale.
- Head off work conflicts. Nothing spoils your day like a work interaction gone horribly wrong. Stay calm and acknowledge the other person’s frustration. Offer solutions to resolve the conflict in a way that benefits both of you.
- Connect with a friend. Use your time on the bus or train, on a work break, or at lunch to network or connect with other people. You don’t have to meet in person, you can use technology to text, email, or video chat.
- Fake a good mood. Smiling is the new power pose. According to Webb, breathing slowly and smiling can trick your brain into a better mood.
- Label your frustrations. Writing down a problem will help you to move past it. When you feel angry or upset, write out the facts of the situation and how you feel with stark objectivity and honesty. Then read what you have written and decide what your best self would do to resolve the situation.
- Get out of your chair. Movement improves mood, memory and focus. Keep it simple – take the stairs, do stretches, walk the long-way to the water fountain or restroom, sit on an exercise ball for an hour, do lunges in your cubicle, etc.
- Express gratitude. Identify three things from your day for which you are grateful – no matter how small or mundane. Write them down, tell them to your partner, or simply reflect on them in a quiet moment. You can keep a gratitude journal so that you can look back at all of the things for which you were grateful.
- Power down at night. Before bedtime, turn off the screens, put away your phone, and take off the headphones. Take a few minutes to do a calming activity like yoga or a crossword puzzle to wind down before bed so that you sleep restfully and wake refreshed.
You can find more information in Cosmopolitan magazine for February 2016 at pages 161 through 163.
Now, get to it . . .
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