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Hi today i am gonna give you some journaling exercise for a happier days. For seeing this the link is down below for downloading the file. Hpoe you will like it.
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I Tried This 10-Minute Journal Exercise to Boost My Joyβand It Worked
Β Β Β
I generally think of myself as aΒ happy person: I want for very little and I smile often throughout the day.
But until this month, I never stopped to think about what happiness means, or whether or not it was a trait that I could cultivate within myself rather than just accepting it as a feeling that either washed over me orβ¦didnβt.
Luckily, I ran across the work of University of Central Lancashire lecturer Sandi Mann. Sheβs the author ofΒ Ten Minutes to Happiness, a book that walks you through ways you can instill more happiness into your life. The book asks you to keep a daily journal and answer six questions in 10 minutes, ranging from reflections on moments of pleasure to thinking about how you were kind to others.
StudiesΒ have proven that gratitude journaling can vastly improve yourΒ mental health, so I was excited to see if this new practice would help me feel more confident, positive, and, well, happy.
According to theΒ BBC, each of the questions are research-backed prompts to help you shift into a more mindful state of being.
Plus:Β Studies showΒ that taking 15 to 30 minutes to handwrite about how you feel each day can help lower stress and boost your mental and physical health.
Knowing all this, I was inβso I grabbed my favorite journal and committed to trying the exercise for a week. Hereβs how it went for me, question by question.
1. What experiences, however mundane, gave you pleasure?
Separating pleasure from gratefulness (donβt worry, weβll get to gratefulness later) was an interesting thought exercise for me. Most of the time, when I think of things that give me pleasure, they mostly double as gratitudesβso finding the difference in the two of them was a great way to flex a different part of my brain.
Most of these pleasures ended up being surface-level acknowledgements of little moments that made me smile. On one day, it was the sun shining on my face as I walked to pick up some lunch. Another day, it was color of the fall leaves and being able to see the Shine HQ pup,Β Lucy, in the office.
All of these wereΒ small momentsΒ that I normally donβt find myself dwelling on, and realizing that they actually gave me pleasure made my day feel so much more meaningful.
2. What praise and feedback did you receive?
As someone who cringes in the face of compliments or praise, thinking back on moments that I felt praise and feedback from others was generally hard. When searching my brain for these moments every day, I realized how uncomfortable I can be with positive attentionβand decided to delve into that βwhyβ a bit deeper in my Angsty Journalβ’. (We all have one of those right?)
After day two of this exercise, I found myself picking up moments of acknowledgement and thinking, βOh, I can write this down for my happiness exercise!β which helped me process the praise.
Over time, I found myself getting more comfortable with moments of positiveΒ feedback, whether the remark was about a project I completed at work or a mention of my outfit. I recognized the power they had to boost my mood, so I also started to reciprocate them when possible.
3. What were the moments of pure good fortune?
Of all of the question prompts, I found this one to be the hardest because of its rarity. It can be easy to consider simple things as pure good fortune, which meant that many times throughout my week, I found myself writing βGot a seat on the subway!β in this portion of the exercise.
Beyond that, the moments of βpure good fortuneβ were fleeting which made them even more specialβa couple included finding $5 on the ground and getting a free coffee.Β LuckΒ isnβt something you can cultivate yourself, but just acknowledging the moments that I did manage to strike gold made me smile.
4. What were your achievements, however small?
In many ways, this exercise paired nicely with the praise and feedback question, because I found the moments of praise were often tied to accomplishments that I had made publically.
I wrote these downβbut I also tried to focus on achievements that no one else witnessed butΒ me. Things like βdrank more waterβ or βwent on a runβ were two big things that I managed to get done one day. Even things like βkeeping my room cleanβ showed up in this portion of the journal entry.
I tried to focus on achievements that no one else witnessed but me.
οΏΌ
Accomplishing these things gave me a boost of joy, but acknowledging them after the fact prolonged that feeling. I realized how often in my life I brush past myΒ achievements, especially if no one else is around to witness them. It just emphasized the fact that I am my own cheerleader, through the bad times but also through the good.
5. What made you feel grateful?
As someone whoΒ justΒ started a gratitude journal I found this question the easiest and breezed through it most of the days. Building a habit of expressing gratitude before I go to bed has helped me savor my days much more, but folding them into this happiness exercise reframed those gratitudes in a new context.
I loved answering this question towards the end of the exercise, too, because it forced me to think harder about what IΒ reallyΒ was grateful for about the day. Some days it was for my time. Other days, it was a new song (thank you, Ariana Grande).
But I found that the ones that made me incredibly happy to reflect upon were things that aligned so closely to some of my personal valuesβlike community, generosity, and empathy.
A simple text from a friend saying that they loved me and hoped my week was going well made it to my list, and the support network I have amongst co-workers snuck in my entries during the week.
Taking the time, however brief it may be, to hone in on these deeperΒ moments of gratefulnessΒ really injected some serious happiness into my day and melted a lot of the stress that piled up without me realizing it.
6. How did you express kindness?
These questions all forced me to reflect in one way or another, but more than the others, the question of βHow did you express kindness?β forced me to bring care and compassion to my day-to-day.
Expressing kindness is one of the easiest things we can do, but often times it can slip into the cracks of our lives. Because we get so consumed by the day-to-day hustle, we donβt purposefully instill warmth or sympathy or understanding in every day.
Expressing kindness is one of the easiest things we can do, but often times it can slip into the cracks of our lives.
οΏΌ
Finding big and small ways to expressΒ kindnessβwhether it was just listening to a friend through relationship woes for however long I was needed, or cooking for my father after a long dayβhelped me just appreciate the small ways others are kind to me. It was the first time I really felt the impact of whatΒ researchers have been studyingΒ for years: random acts of kindness really do boost your own wellbeing.
But this prompt also helped me reflect on how often times, Iβm kind toΒ othersΒ but not necessarily toΒ myself.Β Being kind to myself used to feel selfish. But through this exercise, I began to understand that if Iβm kind to myself, it makes showing kindness to others a lot easier, too.
So, am I happier now?
As the days piled up, I realized how muchΒ joyΒ I really did find in taking time every day to reflect. I did my exercises at night, which helped me center myself before a clean slate the next day. I found myself doing more self-checks than I had before.
But am I happier after all this work?
Thatβs a great questionβand Iβm not sure I know the answer. I feel more full and content, and I find myself savoring moments of happiness more, which helps the feeling last longer.
But as I answered these questions, over time I also realized that being happy on a day-to-day basis isn't necessarily my motivating factor in life. Accepting whatever it is I'm feeling, and using that as fodder to learn more about myself, feels a lot more attainable of a goal than just happiness.
Accepting whatever it is I'm feeling, and using that as fodder to learn more about myself, feels a lot more attainable of a goal than just happiness.
οΏΌ
Iβll definitely keep up with the daily exerciseβperhaps at a less intense frequencyβbut Iβm excited to find joy in more unique moments, reflect back on past entries, and use it all to grow deeper.
1# Throw a small party
Well, if you throw a party, you actually wonβt be staying alone. But itβs a pretty cool idea, as you can enjoy the day. Call yourΒ friends and family who can be at your house, create a good playlist and then call up the pizza guy. Donβt forget about the coke though. If you did it right, you could have the biggest party in your home
2# Create a photo collage
Pick up your photo album and go through the old memories. Now, take all the photos you like, and turn them into a photo collage. Remember? How creative were you during your childhood days? Create a photo collage or a wall frame just to check how much of your creativity has been affected as you grew old.
Β
3# Listen to your favorite music
Instead of wondering what to do when youβre bored, simply plug in your headphones. Music can give you a great company when you are bored. Create a playlist of your favorite tracks and enjoy the tunes. If you are a music lover, it will suck up 5-6 hours of your time without you even realizing it.
Further Reading:Β 8 Ways To Improve A Bad Day
Β
4# Call your Best Friend
Best friends are always there to entertain you, no matter how far you are from them. Just call them up, and talk about all the rubbish you want to. Donβt worry, friends never get angry. If he/she seems to be too busy to talk to you, it might be a sign that he/she isnβt yourΒ true best friend. (There are exceptions, in this case)
Β
5# Watch your GF/BFβs old videos
Doing so will bring up the perfect smile on your face. Sure, there will be some bitter memories too. But, it can help you to pass your time.
1. Cut your to-do list in half.Β Getting things done during your workday shouldnβt mean fitting in doing as much as possible in the sanctioned eight hours. Do you really need those 30 tasks on your to-do list? Take a less-is-more approach to your to-do list by only focusing on accomplishing things that matter.
2. Take more breaks.Β The ache in your brain after several long hours of work should be your signal to take a break. Since your brain has used up its glucose, give yourself a moment to refresh by going for a walk, grabbing lunch or a snack, or just meditating. Youβll come back recharged and ready to achieve greater efficiency.
3. Follow the 80/20 rule.Β Only 20 percent of what you do each day produces 80 percent of your results. Eliminate the things that donβt matter during your workday β they have a minimal effect on your overall productivity. For example, break your next project down into steps and systematically remove tasks until you end up with the 20 percent that gets the 80 percent of results.
4. Use your morning to focus on yourself.Β Itβs a big productivity killer to start your mornings by checking your email and your calendar. This allows others to dictate what you accomplish. Start your day out right by ignoring your emails in the morning and getting in a good breakfast, reading the news, meditating, or working out. This will ensure youβve got the necessary fuel for a productive day.
5. Tackle your challenging tasks before lunch.Β Knock out your most challenging work when your brain is fresh. If you have any busy work or meetings, save them for the afternoon. By scheduling your day this way, youβll be able to create a new and more productive way to manage your time.
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Aug 14, 2013,10:05am EDT
9 Habits Of Productive People
Ilya PozinSubscriber
Lifestyle Old
I cover startups and tech.
This article is more than 7 years old.
οΏΌοΏΌοΏΌ
It doesnβt matter what you do or where you work β everyone is looking for ways to be more productive on the job. But excessive amounts of caffeine and list-making wonβt get you any closer to reaching peak productivity levels today.
So, why are we all so obsessed with productivity? Itβs probably because in this digital age, staying on task and avoiding distraction is harder to accomplish than your actual work. Not to mention the feeling of a productive workday is somewhat euphoric.
This search for a more productive workday has led to a certain misconception about what productivity really is β and itβs a lot more than checking tasks off your to-do list. Truly productive people arenβt focused on doing more things; this is actually the opposite of productivity. If you really want to be productive, youβve got to make a point to do fewer things.
To find out the secret to a more productive workday, I spoke withΒ project management and productivity expert Tony Wong. He provided me with some excellent insight into what he and other like-minded individuals do during their work week.
Make room for increased productivity by putting these habits into play:
1. Cut your to-do list in half.Β Getting things done during your workday shouldnβt mean fitting in doing as much as possible in the sanctioned eight hours. Do you really need those 30 tasks on your to-do list? Take a less-is-more approach to your to-do list by only focusing on accomplishing things that matter.
2. Take more breaks.Β The ache in your brain after several long hours of work should be your signal to take a break. Since your brain has used up its glucose, give yourself a moment to refresh by going for a walk, grabbing lunch or a snack, or just meditating. Youβll come back recharged and ready to achieve greater efficiency.
3. Follow the 80/20 rule.Β Only 20 percent of what you do each day produces 80 percent of your results. Eliminate the things that donβt matter during your workday β they have a minimal effect on your overall productivity. For example, break your next project down into steps and systematically remove tasks until you end up with the 20 percent that gets the 80 percent of results.
4. Use your morning to focus on yourself.Β Itβs a big productivity killer to start your mornings by checking your email and your calendar. This allows others to dictate what you accomplish. Start your day out right by ignoring your emails in the morning and getting in a good breakfast, reading the news, meditating, or working out. This will ensure youβve got the necessary fuel for a productive day.
5. Tackle your challenging tasks before lunch.Β Knock out your most challenging work when your brain is fresh. If you have any busy work or meetings, save them for the afternoon. By scheduling your day this way, youβll be able to create a new and more productive way to manage your time.
6. Improve your email etiquette.Β Email is a productivity killer and usually a distraction from tasks that actually matterβdonβt fall into this productivity trap. For example, people often copy multiple people on emails to get it off their plate, but this is a sign of laziness and actually distracts everyone else by creating noise against the tasks theyβre trying to accomplish.
As a rule, if you receive an email where many people are CCβd, do everyone a favor by BCCβing them on your reply. If your email chain goes beyond two replies, itβs time to pick up the phone.
7. Create a system.Β Youβve probably developed a few productivity-ruining habits over the years. Manage your distracting ways by creating a system. For those of you who check your emails compulsively, plan a morning, afternoon, and evening time slot to manage your inbox. Otherwise, youβll get distracted from accomplishing more important goals throughout the day.
8. Stop confusing productivity with laziness.Β While no one likes admitting it, sheer laziness is the No. 1 contributor to lost productivity. In fact, a number of so-called time-saving methods β take meetings and emails for example β are actually just ways to get out of doing real work. Place your focus on doing the things that matter most as efficiently and effectively as possible.
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Aug 14, 2013,10:05am EDT
9 Habits Of Productive People
Ilya PozinSubscriber
Lifestyle Old
I cover startups and tech.
This article is more than 7 years old.
οΏΌοΏΌοΏΌ
It doesnβt matter what you do or where you work β everyone is looking for ways to be more productive on the job. But excessive amounts of caffeine and list-making wonβt get you any closer to reaching peak productivity levels today.
So, why are we all so obsessed with productivity? Itβs probably because in this digital age, staying on task and avoiding distraction is harder to accomplish than your actual work. Not to mention the feeling of a productive workday is somewhat euphoric.
This search for a more productive workday has led to a certain misconception about what productivity really is β and itβs a lot more than checking tasks off your to-do list. Truly productive people arenβt focused on doing more things; this is actually the opposite of productivity. If you really want to be productive, youβve got to make a point to do fewer things.
To find out the secret to a more productive workday, I spoke withΒ project management and productivity expert Tony Wong. He provided me with some excellent insight into what he and other like-minded individuals do during their work week.
Make room for increased productivity by putting these habits into play:
1. Cut your to-do list in half.Β Getting things done during your workday shouldnβt mean fitting in doing as much as possible in the sanctioned eight hours. Do you really need those 30 tasks on your to-do list? Take a less-is-more approach to your to-do list by only focusing on accomplishing things that matter.
2. Take more breaks.Β The ache in your brain after several long hours of work should be your signal to take a break. Since your brain has used up its glucose, give yourself a moment to refresh by going for a walk, grabbing lunch or a snack, or just meditating. Youβll come back recharged and ready to achieve greater efficiency.
3. Follow the 80/20 rule.Β Only 20 percent of what you do each day produces 80 percent of your results. Eliminate the things that donβt matter during your workday β they have a minimal effect on your overall productivity. For example, break your next project down into steps and systematically remove tasks until you end up with the 20 percent that gets the 80 percent of results.
4. Use your morning to focus on yourself.Β Itβs a big productivity killer to start your mornings by checking your email and your calendar. This allows others to dictate what you accomplish. Start your day out right by ignoring your emails in the morning and getting in a good breakfast, reading the news, meditating, or working out. This will ensure youβve got the necessary fuel for a productive day.
5. Tackle your challenging tasks before lunch.Β Knock out your most challenging work when your brain is fresh. If you have any busy work or meetings, save them for the afternoon. By scheduling your day this way, youβll be able to create a new and more productive way to manage your time.
6. Improve your email etiquette.Β Email is a productivity killer and usually a distraction from tasks that actually matterβdonβt fall into this productivity trap. For example, people often copy multiple people on emails to get it off their plate, but this is a sign of laziness and actually distracts everyone else by creating noise against the tasks theyβre trying to accomplish.
As a rule, if you receive an email where many people are CCβd, do everyone a favor by BCCβing them on your reply. If your email chain goes beyond two replies, itβs time to pick up the phone.
7. Create a system.Β Youβve probably developed a few productivity-ruining habits over the years. Manage your distracting ways by creating a system. For those of you who check your emails compulsively, plan a morning, afternoon, and evening time slot to manage your inbox. Otherwise, youβll get distracted from accomplishing more important goals throughout the day.
8. Stop confusing productivity with laziness.Β While no one likes admitting it, sheer laziness is the No. 1 contributor to lost productivity. In fact, a number of so-called time-saving methods β take meetings and emails for example β are actually just ways to get out of doing real work. Place your focus on doing the things that matter most as efficiently and effectively as possible.
9. Stop multi-tasking.Β Stop trying to do 10 things at once! Changing tasks more than 10 times a day drops your IQ an average of 10 points. Get things done more effectively and efficiently by focusing on one task at a time.
Less is more when it comes to being productive during the workday. Stick to the basics for reaching productivity.
What do you do to stay productive at work?
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Check this pdf printable made personaly by me on how to set a home office in a small space. The link is down below.
The series name is : 10 steps to earn awesome grades so this series has 10parts each parts will be uploading on every thursday. So today i am gonna give you step 1 then next thursday, i will be uploading next part (step 2). This pdf printable is personally made by me. So the link is down below for downloading it.
Hey guys! Today i am showing you my brand new pdf book of habits that stick. The link is down below of the pdf book. Check it out!!
Hey guys today i am gonna give you step 4 of the series. Enjoy!!
Hey guys!! Today I come up with step 5 of my series. Check it out
