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Excellent tips on getting the most out of the workday by hypnotherapist Chloe Brotheridge:
Set up your day for feeling great
At the beginning of the day write down 3 things you are thankful for, 3 things you’re looking forward to and 3 things you do well. This really works wonders for improving your mood and setting yourself up for having a positive day.
10 Mindful Minutes
A recent Horizon programme “The Truth about Personality” showed that 10-20 minutes of mindfulness meditation produced changes in the brain and result in increased relaxation, focus and optimism. Try checking out the Headspace app.
Make a list each day of the things you have to do, even the small tasks. It can help (if you can bear it!) to start with the most annoying or dreaded task. If you can get this out of the way, the rest of the day will be easy! On your list set a time frame for each task so you have planned out your day hour by hour. Then enjoy ticking each item off.
Set SMART goals
They are specific, measurable, achievable, realistic and timed. That way, you’re really pinning yourself down to each goal and you’ll know when you have actually achieved it. Be specific about what the goal is and ho you will know you’ve achieved it, make sure it’s realistic and set a time frame on when you will achieve it. So instead of trying to ‘Finish all reports as soon as possible’ make the goal SMART and write ‘I will finish the Taylor report by noon and then I will have a break’.
Try the ‘Pomodoro technique’
Set a timer for 25 minutes and focus completely on your task during this time (an egg timer is best since the ticking clock helps you focus, those it may annoy your colleagues!). Then take a 5 minute break for some guilt free internet surfing. This helps you to manage your time, focus your mind and makes you more efficient.
Take a 5 minute holiday
Close your eyes, take some deep breaths and use all your senses to enrich this experience. Imagine you’re on a white sandy beach, sand between your toes, sun gently warming your skin. Imagine you can smell the sea air, hear birds singing and the sound of the waves. Imagine your feet sinking into the warm sand as you stroll along the shoreline, or the refreshing coolness as you dip your feet into the water. Imagine at the breeze touches your skin that you’re letting go of any tension in your body…..Then return to work refreshed!
Remind yourself that failure is not final and that making mistakes are just stepping stones to greater success, since they teach us so much. Thomas Edison famously said of his many attempts at inventing the light bulb “I have not failed. I’ve just found 10,000 ways that won’t work”. Try to learn from mistakes and see criticism as useful feedback that will help you to do better!
If you have an important meeting or presentation coming up, mentally rehearse it. The subconscious mind doesn’t know the difference between a real and a vividly imagined situation. Practise some ‘mental rehearsal’ – imagine yourself dealing with situations confidently and assertively – imagine how you’ll look, hold yourself, speak, the things you’ll say and do and how others will respond to you. Athletes and public speakers do this all the time to prepare for events and speeches. With enough practise, your subconscious takes this on board as being reality and you’ll be prepared to be confident and assertive in real life
Keep things in perspective
If things go wrong, ask your self ‘in a year from now, will this still matter’; 99% of the time the answer is no.