Everyone wants to be happier, particularly at work. But changing your life for the better in the office takes a big chunk of time out of your already too-busy day, right? Not necessarily. There are little things you can do on a daily basis to ramp up your mood while increasing how creative and productive you are at your job. Try these five tips that, when practiced regularly, can help you feel more positive about your work and your life.
[See: The 6 Best Jobs for Work-Life Balance.]
Change the channel. We’ve all been there: the day begins with a disappointment or frustration. Whether you spill your coffee on the presentation that you just printed out or find yourself annoyed by a colleague’s thoughtless comment, it’s easy to let such events start a spiral into negativity. Instead of going there, make a conscious effort to notice the moment when your mood starts tanking — for example, when you find yourself replaying the upsetting moment over in your mind. Then deliberately “change the channel” on this scene, and lead your attention to something that’s recently gone right, such as receiving a glowing performance review or having an encouraging chat with your boss. Bring your focus back to this better image over the next few minutes if your mind wanders back to the pain point.
Walk out. Don’t underestimate the power of a brisk walk. While walks of 20 minutes are proven mood-boosters, you can modify the same principle to a smaller daily dose. Simply getting up and moving for a few minutes away from your desk can help clear your head and improve your focus when you return. Pick a time of day to stick to this plan — you might even consider multiple two-minute brisk walking breaks throughout each morning and afternoon, say at 10 a.m. and 2 p.m. Breaks of this length are short enough to avoid taking time out of your lunch hour but will give you the refresher you need to feel better, especially if you walk outside.
[See: 15 Activities to Try on Your Lunch Break.]
Double what’s good. Studies have proven the power of thinking about positive experiences. Happiness researcher Shawn Achor explains that this is because your brain can’t distinguish between visualizing something good, and the experience of that thing actually happening. By spending a few minutes each day remembering in detail an event that made you happy, you’re in essence doubling the mileage that you get from that single positive occurrence. Implement this strategy at work when you feel your motivation or morale lagging.
Pay yourself first. As an employee, colleague, friend or parent, you may be used to putting yourself last. While it’s true that your boss’s requests may need to come first when they’re deadline-driven, “paying yourself first” by meeting your own basic needs can ensure that you’re ready to get the job done right for others. To try this, spend two minutes before you fire up your computer in the morning doing something nurturing and energizing for you. You might use your two-minute happy time to listen to an inspirational song, write down three things that you feel grateful for, do some invigorating stretches or enjoy a few moments with a hot drink or bottle of water before diving into your projects.
[See: 8 Ways to Beat the Mid-Afternoon Slump.]
Create headspace through limits. When you feel overwhelmed, it’s often because you’re allowing too many activities and events vie for priority. It can be difficult to think creatively and innovatively when your mind is filled with noise. To circumvent this problem, you need to identify what really matters in your workday and jettison the rest, at least temporarily. In her book, “The Sweet Spot: How to Find Your Groove at Home and Work,” author Christine Carter recommends choosing five top priorities — and saying “no” to anything else that tries to get your attention. To put this into practice in the office, each night before bed, spend two minutes identifying and writing down your top five “non-negotiable” goals that you want to achieve the next day at work. Then, no matter what else comes up — unless it is truly an urgent matter that will affect your job negatively if you don’t do it right away — refer back to your list of five and stay focused. By designating daily limits, you can ease your mind to create more mental breathing room for what matters most.
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Two-Minute Habits That Will Make You Feel Better at Work originally appeared on usnews.com
