7 Ways to Turn Worry into Excitement about Getting Things Done

Everybody worries sometimes. Right now, you’ve probably even got a few worries on your mind. You might be thinking about a relationship or a situation at work, causing you trouble. Maybe you’re worried about your health or whether or not you’re going to have enough money to pay the bills at the end of the month. Whatever the case, worry happens whether we intend for it to or not. This becomes a problem, though, when worry starts to take over your life. 

 

So, what is the goal? Is stopping worrying enough to put you on an even keel, or are you hoping for something…more? What if, instead of worrying, you could become excited, then use this excitement to get more done?

 

Let’s look at seven ways to achieve this:

 

Be Here Now

 

Worry has a way of trapping you anywhere but here. Either you’re worried about something which happened long ago, or you’re caught up in fretting about something still to come.  Neither is going to get you anywhere. To stop worrying, you need to focus on the present. What interests you right now?

 

Realize This Gets You Nowhere Fast

 

Worrying stops you cold. In fact, most procrastination is caused by worrying. With this in mind, why are you wasting your time and energy on worrying? Sometimes just recognizing what a waste worry is, will be enough to derail it altogether. Especially when you have better places to be.

 

Throw Yourself into Something Interesting

 

Worry needs your attention to survive. Get busy doing something engaging to your mind, and you’ll find you forget all about worrying.

 

Rewrite the Script

 

If you’re seeing everything blow up around you, maybe you should try focusing on the perceived disaster. Ask yourself how you could do things to handle the situation were it to happen. Once you have it, practice the scenario in your mind. Picture yourself handling matters.

 

Practice

 

Worried about something you need to do later? Having a dress rehearsal in your head will make things go smoother and keep worry at bay entirely.

 

Ask

 

Challenge your worry. Dig in and get to the roots until you understand your worry intimately. Ask yourself where the negativity came from. Peel back the layers until you get down into the heart of the matter.

 

Try a New Path

 

In the end, worry can become very attached to the familiar. Challenge yourself. Find a different way to do things. Explore where this path takes you.

 

The main point in all of these is to enjoy the journey. This is where you find the excitement and enthusiasm, which leads to getting things done. The rest is all momentum and a whole lot of brand-new accomplishments just waiting to happen.

 

6 Life-Changing Habits to Harness the Power of Momentum

Habits. We all have them. Some are good. Probably a few are harmful. We forget to floss every day, but we’re great at brushing our teeth in the first place. We’re drinking plenty of water, but not getting to the gym. We’re learning to say ‘no’ at work, but we’re really falling down flat when it comes to networking. Why are habits so quick to push you into affirmative action and then equally fast (if not faster) at derailing you completely?

 

When you’re trying to accomplish something new, what we need is momentum. Momentum is the fuel in the engine driving change. Momentum is what keeps you going when you’d rather quit and go home. 

 

So now combine habits and momentum. Imagine a series of habits, good ones, designed to help you reach your ultimate goals. Put the momentum behind those habits. Now, what do you see?

 

Pretty exciting stuff, huh? Let’s put it into practice with this series of Life-Changing Habits designed solely to harness the power of momentum:

 

Do Things Now

 

When you continuously jump in and get the next task done instead of putting it off, you keep the momentum going without allowing for a drop in speed. On the other hand, procrastination will cause everything to grind to a halt.

 

Break Down Tasks

 

To avoid overwhelm and allow momentum to build, break down big tasks into smaller ones, spread out over time. The second momentum flags look at what you’re trying to do, as it might be time to break things down again. 

 

Give Time Value

 

The biggest mistake people make is to say yes to everything. While this practice might help someone else’s momentum, it absolutely kills yours. Start putting a value on your time. Say ‘no’ to projects that don’t support your momentum. 

 

Delegate

 

Some things aren’t even worth doing. Momentum is quickly lost when you’re stuck in the day-to-day. Why not keep working on what you need to realize your goals? To do this, give simple tasks to others to do. Do this often.

 

Do the Work

 

Shortcuts never fail to slow you down. Rather than fall for an unexpected detour, simply do the work every single day. That’s it. You’re not going to make progress any other way.

 

Don’t Get Comfortable

 

Complacency is the end of momentum. The moment things get comfortable, stuff stops happening. Constantly look for new challenges. 

 

Above all, take action! Make doing stuff your first and foremost habit. Nothing in your life is going to change if you’re standing still. Momentum starts with you!

 

3 Strategies Sure to Help You Overcome Procrastination and Gain Momentum

Everyone has put off something important. It’s normal. It’s human. And it’s everywhere. We put off our boss, we put off our family, we even put off the things we ought to be doing to take care of ourselves. Procrastination has been called the thief of time, but it’s much more damaging than that. Procrastinating kills forward momentum, keeping you from accomplishing the things you set out to do.

 

If you, like many others, are prone to procrastination, read on to find out three surefire strategies designed to help you overcome procrastination. Soon you’ll be gaining momentum again right where you need it most: on the path to your dreams.

 

Eat the Elephant

 

The story goes how a decree went out over the kingdom. The challenge was simple, great wealth and prestige to the person who could eat an elephant. Many looked at the challenge and scoffed at it. “Impossible,” they said. One small voice spoke up, a child. “It’s simple. You do it one bite at a time.” The same holds true in your life. Big tasks? No problem. Break them up into smaller and smaller tasks. Once you have those, get to work. Eat that elephant, one bite at a time. Believe it or not, you’re going to find out it gets a lot easier as you go along. Bon Appetit! 

 

Master the To-Do List

 

Got a long list of things to do? It’s easy to stall out when everything looks difficult and even impossible. The trick here is to get in motion with some real success to start you right. Pick the three easiest things on your list. Then sit down and push through, accomplishing them one at a time. Be sure to cross them off the list when you finish. Accomplishment feels so good and creates a momentum all its own.

 

Timing is Everything

 

Bigger tasks getting you down? If you can’t break them up, try grabbing a timer. Set it for no more than 15-20 minutes and see what you can get done. Break, stretch, then get back to it. Make a game out of it if you want, seeing how much more you can get done the next time around. You’ll be surprised at how quickly things get moving again. 

 

The thing to remember is what you’re trying to do is push yourself into motion. Once you begin to build momentum, it will take on a life of its own and you’ll find it easier and easier to keep going. That’s the beauty of it. So whichever tactic you pick, realize you might need to grit your teeth and dig in initially. In the end? You’ll be glad you did.

 

5 Ideas of What to Include in a Gratitude Journal

There are many reasons to keep a Gratitude Journal. Whether you're on a healing journey or want to add thankfulness to your day to live a freer, more contented life, writing down your thoughts is a powerful tool. This is why Gratitude Journals are so popular.

 

If you've ever wanted to get started writing a Gratitude Journal but are stuck for ideas of what to write about, try these ideas out. You'll have plenty to write about in no time!

 

Enjoy the Details

 

It's easy to write about how much you're thankful for your home or best friend. The problem? You'll quickly run out of material or be stuck repeating yourself if you list the same people daily. Instead of talking about the people or things in your life you're grateful for, dig down into the details about what exactly you love about them. For example, maybe you love how your best friend sat up with you all night when you needed someone to talk to. 

 

Get Into the Moment

 

Take a minute to center yourself. By using mindfulness or meditation to pause and empty your mind of thoughts, you start paying attention to where you are right now emotionally, physically, or even spiritually. Once you're relaxed, let your mind drift where it will. Look for things to be thankful for. For example, you might hear the sound of wind chimes outside or smell dinner in the over, which are both things to be grateful for. Write about these things.

 

Ask Why

 

If you already have a grateful thought, try digging down a little to find out what about this makes you feel so much gratitude. Ask why you feel this way, and keep asking why until you find the root. For example, you might be writing about how you're grateful for chocolate chip cookies and discover you love them because your grandmother always made them for you. Express your gratitude for these ‘buried treasures.’

 

Change Directions

 

If you've been writing about the same things every day, look for ways to discover gratitude in other areas of your life. Maybe you've been focusing on family for a while. If so, try turning toward work, past experiences, or nature for new inspiration.

 

Do Something Else

 

If the thoughts aren’t coming, give yourself a break. This isn’t a race. Walk away and do something else for a bit, such as emptying the dishwasher. Let your mind drift through this activity. What about this job can you be grateful for (clean dishes? The time you shared with your family cleaning up the kitchen together after dinner last night? The meal you’re going to eat next on these dishes?) Come back and write about these things.

 

It's sometimes surprising to see just how much there is to be grateful for, isn't it? The best part? The more you journal your gratitude, the more your own attitude will shift to one of compassion and kindness. Truly, a grateful heart is a happy one! 

 

Reasons Why You Should Keep a Gratitude Journal

Spending just fifteen minutes a day writing in your gratitude journal can do amazing things in your life! Scientific studies have proven that showing gratitude on a consistent basis makes people happier and healthier. One of the best ways to get into the habit of cultivating gratitude is by keeping a journal. Here’s a short list of how a gratitude journal can change your life for the better:

 

Achievement 

 

A gratitude journal will help you note those simple things you achieve. You'll also be aware of both big and little things in life that you have to be thankful for by recording in your journal.

 

Happiness 

 

A gratitude journal keeps you happy because it keeps you focused on the good things that exist in your daily life.  Once you start a gratitude journal, you are “on the lookout” for good things—both big and small. Imagine what your life would be like if you focused on the positive instead of negative! 

 

Good health 

 

Dis-ease is negative energy that has been stored up from your negative beliefs and memories. You can quickly counteract dis-ease by concentrating on the good in your life over the bad.

 

Earn more respect 

 

Keeping a gratitude journal gives you the chance to understand the values of life. It makes you approach things in a more organized way thereby improving your level of respect and confidence among friends and colleagues. 

 

Relationships 

 

Keeping a gratitude journal improves your relationships with people around you because you look for things about others to appreciate. It’s easy to find fault, but once you start showing appreciation for the people in your life, your relationships will grow.

 

Enhance sleeping 

 

People who keep gratitude journals tend to sleep better because they often reflect on their day before bed, which gives them a sense of calmness.

 

Less stress

 

Whether you’re living in a stressful situation or just thinking back to one, your body doesn’t know the difference. It will still fire off all of those stress hormones and create the same physical, mental and emotional tension, whether or not the event is currently happening. By focusing on the positive, you avoid the stress reaction.

 

Resiliency

 

You can think of gratitude as being a mental and emotional muscle that you can build with daily exercise. If stuff goes wrong in life and your gratitude muscle is weak, you’ll struggle to find a silver lining in those storm clouds. But if you already have an excellent daily gratitude habit, then your gratitude muscle will be resilient and well-trained, meaning life’s challenges don’t knock you off course as much.

 

How To Get The Most out of Gratitude Journaling

If you have recently started gratitude journaling, you may be wondering if you are getting the full benefits from your daily ritual. And this is something which you must decide for yourself, but there are several things you can do to get the most out of your journaling. Below are some simple ways to receive the maximum benefits from your journaling practice. 

 

Try Different Formats

 

When most people think of journaling, they think of writing letters to themselves or simply writing sentences about their feelings. But this isn’t the only format you can journal in, and the truth is, it may not be the most effective for you. Consider changing up your journaling format, or better yet, employing more than one format in your journaling. This will make sure you are getting the most out of your journaling time. Other formats when it comes to gratitude journaling can be lists, diagrams, or tables. 

 

Write Yourself Compliments

 

In gratitude journaling, people tend to write about all the things or people they are grateful for in their lives. And there is nothing wrong with this, just make sure you don’t forget to be thankful for the most important person, yourself! It’s best practice to write a few things you like about yourself each day as you journal. This way, you can reflect on how your day went and watch your transformation as you become a better version of yourself.  

 

Don’t Forget The Lessons

 

No one’s life is perfect, and when gratitude journaling, you may find that sometimes you have days where you make significant mistakes that you are embarrassed by. And this is okay, and even something you should be thankful for! Instead of approaching your mistakes as setbacks instead, include them in your gratitude journaling as lessons and approach them with an open mind and be grateful for the lesson you have had the opportunity to learn. This will help keep you from making the same mistakes again. 

 

Wherever you may be in your gratitude journaling journey, you are most certainly benefiting from the practice. But if you want to make sure you are getting the most from it, try playing around with the format a bit, don’t forget to compliment yourself, and don’t be afraid to approach your mistakes. After all, your gratitude journal is a safe space for you to express everything you are grateful for without any outside judgment.  

5 Benefits of Daily Optimism

There is increasing evidence that being optimistic about life has measurable benefits, not just for your mental health, but your physical well-being too. Scientific studies have shown that as you become more optimistic, your life will improve in all sorts of ways. You’re even likely to have a longer life, just from being more hopeful and positive. 

Among the many benefits of being optimistic are:

 

1.    Optimists are healthier

 

Optimists not only rate their own health and wellbeing as better, but studies have also shown that optimists have better mental and physical health than pessimists. In a study of the effects of positive psychological well-being, optimism was found to be the biggest predictor of improved heart health. Optimists also have lower blood pressure and cholesterol and a lower risk of developing heart disease.

 

2.    Optimists live longer

 

A study by the University of Pittsburgh found that of the 100,000 women studied over eight years, optimists were less likely to die from any cause than women with a more pessimistic outlook.  That was confirmed by a later Harvard study that showed the women who had a positive outlook had a much lower risk (nearly 30% less) of dying from serious illnesses. 

 

3.    Optimists are happier

 

It might seem obvious that an optimist would be happier than a pessimist. But it has been shown that optimists are not just sunnier in their dispositions, but they are measurably happier in their relationships, jobs, and life in general. They deal better with stress, are more resilient in bad times, and produce less cortisol, the stress hormone that leads to inflammation and a lowered immune system.

 

4.    Optimists have smoother career paths

 

Researchers from Duke University found that the optimistic MBA graduates they studied were more likely to find a job, earn a higher starting salary, and have more frequent promotions than the pessimists in the group. Optimists also deal better with negative feedback, seeing it as an opportunity to improve and increase their chance of promotion in the future. 

 

5.    Optimists roll with the punches

 

Life’s adversities do not crush an optimist; they remain hopeful about the future. Optimism helps you deal with whatever limiting beliefs you have developed and shows you a way out. Being positive about life’s possibilities means you focus on what you can do. It boosts your confidence and makes you more likely to look for constructive solutions. It stops you feeling stuck or at the mercy of other people. If you’re optimistic, you know you can do it!

 

6 Ways to Cultivate Optimism Each Day

You might be surprised to hear that optimism is not an innate quality. Optimism and pessimism are ways of looking at yourself and the world through a positive or negative filter. Once you think of them as reflections of your mindset, it becomes much easier to believe you can change. Like any new behavior, you need to practice every day for it to become a habit. Try these six suggestions to cultivate your optimism every day. 

 

1.    Keep a journal

 

Journaling or keeping a diary allows you to process events and to get a different perspective on them. It encourages self-reflection and captures insights into your thinking and behavior. You can write down what happened during your day and document, not just the bald facts but how you did it, what you did to make it happen and what you did right. And, importantly, how it felt while you were doing it. Don’t just record the good things (a promotion, a presentation or meeting that went well), remember to write down the thing that didn’t go so well and reflect on what happened, how you dealt with it, and what you might do differently next time. 

 

2.    Laugh

 

Consciously notice the funny side of things and write them down. If the technology didn’t work, and you had to give the presentation without the slide deck, or the power went out, or there was a fire drill in the middle of your crucial meeting. What can seem like a disaster at the time can also be looked back on as a comedy of errors.

 

3.    Write to your future 

 

Write a letter or a journal entry that sets out the future you want. What job are you doing? Are you running your own business? What have you learned? What has changed? Imagining how your future life looks and feels can be a powerful motivator.

 

4.    Keep a kindness list

 

Have a page in your journal where you note down kind gestures. Write down when you are kind to someone, or when someone is kind to you. Even little things count, like opening a door for someone or letting them go first in the line for coffee. You’ll be surprised at how quickly they mount up, and your ever-lengthening list will give you a different perspective on things.

 

5.    Say thank you

 

Write a letter or email, phone or visit someone (a person outside your family) who has been genuinely kind to you. Tell them how much you appreciate what they did or said and how it has affected your life. 

 

6.    Choose positivity

 

Make the positive choice to develop and maintain an optimistic outlook. Do this every morning when you wake up. Decide that today is going to be a great day. Everyone will have some level of suffering in their life. Choosing to be optimistic will make it easier to bounce back from the bad times and to enjoy and be certain of the good times. 

Tips for Developing Your Daily Optimism

Optimism is a learned skill like any other skill or habit you want to develop. Having an optimistic attitude of yourself, of life and the world can have a huge impact on your mental wellbeing and resilience, even boosting your immune system and lowering your blood pressure. Studies have shown that optimists have better career prospects and live longer happier lives.  

 

Here are five tips for developing a more optimistic view of the world.

 

1.    Identify as an optimist

 

Self-talk is powerful! Start telling people you’re an optimist, and you’ll soon begin to believe it, and forget you were ever even slightly pessimistic.

 

2.    Accentuate the positives 

 

Notice and acknowledge the positive things around you. Small things like having good food, clean water, and being able to read this article for example. A good exercise is to list ten things you’re grateful for every day – they don’t have to be big things, jot down whatever comes to mind. 

 

3.    Stop comparing

 

No good comes from comparing yourself to others. There will always be someone who is richer, thinner, more successful than you at any one time, and their success or luck isn’t connected to you at all. Don’t be tempted to lock yourself into a small, comfortless cell of jealousy. Instead think that if they can do it, so can you. Think abundance (there’s more than enough for everybody) instead of scarcity (if they’re successful then you can’t be). 

 

4.    Shift your focus

 

Optimism is dynamic and forward-looking. Develop a more optimistic outlook by moving on from the past and instead enjoy the present and actively look forward to the future. Optimists also don’t spend much time dwelling on whatever not-so-good things are in their lives. They acknowledge that bad things happen to everyone, and when bad things do happen, it’s not necessarily their fault. Bad times come, and bad times go, and good times usually happen just as often. 

 

5.    Don’t get hung up on one outcome

 

Putting all your eggs in one basket is risky, and it’s highly likely you will be disappointed. It’s also harder to pick up and move on if things don’t work out. An optimist will be flexible about outcomes and see that there are lots of different possibilities. If this one didn’t work, another maybe even better opportunity will come along.

 

Optimism and pessimism are not hard-wired into people. They are qualities you can change. You can choose to develop a more positive outlook on life and find that you’ll have a happier, healthier, better life!