Happiness – Willpower – Mediation [Do it Harder, faster and more intelligently]
I have been participating in Kelly McGonigal’s online course 28 days Boost your willpower. Today I came across this TED talk by Shawn Achor: The happy secret to better work thanks to @molbimien in here blog. So his advice in the end correlates very much with Kelly’s teaching and others that researches in happiness.
Harder, faster and more intelligently
Here is 5 tips from Shawn Achor on how to be happier and thus becoming more productive.
- 3 things you are grateful of today. 20 days in a row
- Journaling – Blogging
- Mindful Mediation
- Random acts of kindness
3 things you are grateful of today. 20 days in a row
Write down 3 things each day that you where grateful of. This is an exercise that I have done before after reading of it in Martin Seligman’s book Flourish. I will restart doing it “Today”. As their is no tomorrow. It’s always Today, Today and Today.
Journaling – Blogging
Writing down your ideas and hunches helps the brain thinking about them. As I discussed in my earlier episode #066 [LXVI] Chance favors the connected mind [Keep on blogging] blogging or making notes on a daily basis helps. Blog away! Find all tips under Journaling.
Daily Exercise keep your thinking engine and happiness spinning on top. When sitting down all day I recommend getting up for a short exercise ever 4 hour like running up some stairs. Some people but not all have the genes that benefits from doing 3 minutes extremely high intensity taring [HIT] for 3 minutes. See also my blogposts: Dance and Run in Stairs.
Want more willpower and focus? Just doing a 5 minute Mindful meditation a day has a scientific proven effect of boosting your mind and willpower. Use the technique described below.
Random acts of kindness
Doing random acts of Kindness will make you feel better as well as making the receiver more likely to pay it forward. Simon Sinek explains this very well in his speech here: #088 [LXXXVIII] I want you to become a better version of you.
More or less?
According to Barry Schwarts we must also limit the number of choice we make. So that we don’t get stuck in Analysis Paralysis. AP [Analysis Paralysis] is something that all we Boardgamers are very familiar with. Games are just that. Simulation of choice and consequence. I for one, think that there are Free Will in games as well as in life. We must not get stuck on our choices. And even if we regret our choices. We must learn that like in a game we can’t redo our choices. Life is Permanent.
“Regret does not remind us we did badly. It remind us we could do better.” — Kathyrn Schulz
A Five-Minute Meditation
This is from Kelly McGonigal’s online course 28 days Boost your willpower.
Whenever you’re trying to make a change in your life, a daily meditation practice can be a positive ally. But that doesn’t mean you have to go buy a cushion, sign up for training, or dedicate 45 minutes each day to some strict, idealized discipline. Keep it easy, and keep it light. You can reap serious benefits from this simple, five-minute practice:
1. Sit still and stay put. You don’t have to be on a cushion or mat; just find a spot where you can sit comfortably for five minutes.
2. Turn your attention to the breath. For a minute or two, think to yourself “inhale” with every inhalation, “exhale” with every exhalation.
3. Notice how it feels to breathe, and feel the mind wander. After a minute or two, drop the labels, and just notice how it feels in the body to breathe. You might feel it in the nose, in the belly, or in the throat. If your mind wanders—which it will!—just keep calm and return to the sensation of the breath.
That’s it. This micro-meditation is an incredibly powerful willpower booster—the practice of returning attention again and again to the breath kicks the prefrontal cortex (the decision-making center of the brain) into high gear and quiets the stress and craving centers of your brain. Every time you bring your attention away from a wandering thought and back to the breath, you strengthen self-awareness and boost self-control.