On a day to day basis we all catch ourselves in a negative mindset at one time or another, whether that be hating on your boss, being pissed off about your current situation, or just flat out being in a bad mood. If you have been in this situation, I feel you. If you haven’t, I don’t believe you and I am envious. I have always been a very positive person, but it is easy for me to fall down the rabbit hole of irritation or pissiness. I am the type of person who will wake up and have a super great morning and if one single thing happens that isn’t right I am instantly irritated, and I suddenly see the negative over the positive. If you have ever been in that situation, I am here to help! I have recently been playing around with ways to fix my rabbit hole of negativity and I have found a solution that really helps.
Mindset / Move
My recommendation to you if you are having a hard time with your mindset would be to set alarms on your phone that are labeled with exactly what you want to tell yourself to do.
As you can see here I have 4 alarms that I set throughout the day. If you have an iPhone you can set alarms to go off every weekday and you have full control over the sound, vibration, and more. I assume that with other phone brands there is the same accessibility tools.
I am going to share with you how I set up my alarms, but you have full reign over your alarms, I would just recommend that you make them useful and have them work with your schedule.
My alarms are labeled Mindset/Move. Because I am generally working during these hours I have it set so that there is no sound, just a loud vibration. If I am listening to music or an audiobook (which I usually am) it will pause it automatically so I will know it is going off.
When this alarm goes off I know I have to do a few different things. First, I turn off the alarm and look up and away from whatever I am working on. I will stand up and either take a walk around the office or get down and stretch behind my desk. I like to do stretches for my hips, because I sit at a desk most of the day and don’t want to let that hurt me physically long term. If it is an especially stressful day I will do some jumping jacks or go outside and walk to get the mail to get some fresh air and increase my blood circulation.
While I am doing my Move section of this little break I like to think about something that makes me happy and try to completely disengage myself from whatever I was working on. After I am done moving, I will sit back at my desk and just breathe for a minute or two. I reassess how I am feeling and think of something positive to get me out of the mindset I was in. Here are a few prompts you can either journal or just think about during this practice:
- What am I grateful for?
- What have I done today that I am proud of?
- What do I have to look forward to for the rest of the day?
- What can I do right now to raise my mood and attitude?
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