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Tips:1. Intermittentdryfastingisactuallygoodforyou(nofoodorfluidinyourbodyfor12-14hourshelpsyourbody

incineratethetoxiccellsinyourbody).Afterintermittentfasting,werecommendfruit…lotsofit!Havingsaidthat,ifyourhabitisnottofastandtoliveoffcoffeeinthemorning,thisisbadnews.Eatbreakfast.Thiswillregulateyourmetabolismandcanalsodecreasethecravingsofotherunhealthyfoods.SeeTip#2.

2. Avoidprocessedpastriesandmuffinsmadewithwhiteflour,astheyholdnonutritionalvalueandspikeyour

sugarlevels.Focusonlow-glycemicfruitssuchasgrapefruit,berries,pearsandapples.Melonsarealsoexcellent!Ifyoupreferprotein,goforit.P.S.Spelt,Almond&Quinoafloursaregreatalternativestowhiteflour.

3. Controlyourportionsbyeatingjustenoughandmoreslowly(stopeatingwhenfeeling80%full).Ittakes20

min’sforyourstomachtocommunicatetoyourbrainthatit'sfull.Ifyouwaitlongenough,youwillfeelverysatisfiedbyeatinguntilyouare70-80%full.Bemindfulwheneating,especiallywhenchewing.Weusuallychewthreetimesforeverybite.Challengeyourselfbychewing10-20times.Thishelpskickstartthedigestivesystemandhelpsyouavoidthesluggishfeelingafteryourmeal.

4. Eat5-6nutritious“meals”adaytohaveasteadyresupplyofenergy–eatatevery2-3hours.Snackscouldbe

nuts,fruits,veggies,dates,driedfruitsor½ofanenergybar.

5. Eatplentyoffruitandvegetablestohydrateyourcells.Makeahabitofhavingawaterbottleatyourdeskandatbreak,getupandfillyourwaterandhaveplentyofit!Ifyou'renotdryfasting,placeaglassofwateronyourbedsidetableanddrinkitbeforeevengettingoutofbed.Ifyouarenotawaterlover,treatyourselfafancybottleandaddlemonorcucumber,mintleavestoenhancethetaste.

6. Doubleyourwaterintakeorincreaseyourfruitsandveggiesdependingonthenumberofdehydratingfluidsyou

takein.

7. Sleep7-8hourspernighttoperformoptimally.Note:Everyhoursleptbeforemidnightistwiceasbeneficial.

The physical energy is the foundation of all energy sources and can be our greatest fuel

for sustainable engagement. It is the core of alertness and vitality and affects our ability

to manage our emotions, sustain concentration, think creatively and even maintain our

commitment to whatever mission we are on.

We make a great mistake when we assume that we can overlook the physical stream of

energy and still expect to perform at our best. That is why there has been so much

focus on physical wellness programs, smoke cessation initiatives, exercise and healthy

eating.


8. Sleepbetterbyfollowingsomeofthesetips!• Darkenroomcompletely,wearaneyemask,earplugs• Takeawarmbathorshowerbeforegoingtobed• Readabook• AvoidTV,onlinegamesandsocialmediaonehourpriortobedtime• Ifoverthinking,doaminddump.Haveanotebookbyyourbedandwritedownwhatisoccupyingyour

mind.Ifyouhaveworries,writethemdownandidentifysomeeasystepstohelpresolvetheissue• Identify3-5thingsthatyouaregratefulforfromyourday–addthemtoyourjournalifyouwish!• Doafullbodymeditationonceinbed.Closeyoureyesandfocusonyourfeetandrelaxthem.Thenyour

ankles,yourhamstrings,yourthighsetc.Continueandfocusoneachbodypartandrelaxeachbodypart.Manypeoplereportnotbeingabletogettotheirheadbecausetheyfallasleepbeforedoingso.

9. Putthealarmclockfarenoughthatyouneedtogetuptoturnitoff.Turnonlightsimmediately.Dothe“Energizer”exercisetoactivatebloodtoflowthroughyourbody.Youcouldalsogetdressedandgooutsideforawalk!

10. Goforabriskwalkfirstthinginthemorning.Tryintervaltraining!Chooseacardioactivity(jogging,ellipticalmachine,spinning,ropeskipping,rowingetc.),exercisefor20mins.Doyourcardioactivityatnormalspeedfor3min,thenhardfor1min.Tothis3xperweek

Strengthtraining2xweekexercisingyoursixmajorbodyparts;shoulders,back,chest,biceps,tricepsandlegs.Youcouldstartwithonesetofeightrepsforeachmuscleatanappropriateweight.

11. Avoidalcohol,especiallyifyouwakeupduringthenight.Alcoholcanmakeyoufeeltiredandhelpyoufallasleep,butthenitactsasastimulantinthelaterhoursofsleepandwakesyouup.Trysomeofthesecalmingactivities:Yoga,meditation,readingabook,goingforawalk,exercising,writing,painting,playingmusic,swimming,attendingasocialactivityand/orbreathingexercises.Alsoreflectuponwhyyoudrink.Areyouusingalcoholtoavoidanotherareaofyourlife?

12. Meal-planonSaturdayorSundayfortheweekaheadandprepareyourmealsandsnacksinadvance.Youcan

washallyourveggies,cutthemupandhavethemreadyforsnacksorforcookingwhenyouarrivehomefromwork.Cookmeatinadvanceandfreezeitincontainers,whichcaneasilybethawedoutthenightbeforeandreheatedquicklyinapanoratoasteroven.

13. Takeyourbreaks!!!Yourbodyneedsabreakafter90-120minutesofwork.Setupatimeronyourwatchor

phoneandwhenit’s‘breaktime’,getawayfromyourwork,evenifit’sfor5min!Duringyourbreakyoucould:haveasnackandbeconsciouslyeating,goforawalk,fillupyourwaterbottle,doabreathingexercise,chatwithafriend/colleague(iftheyarenotbusyworking),stretch!!!Nomoreeatingandworkingatthesametime.Thisisoneofthebiggestenergy-depletingbehaviours.

14. Eatyourlunchawayfromyourdeskifpossible.Gooutside,thelunchroomorevenatanothercolleague’s

workstation.Ifeatingatyourdesk,disconnectfromwork.


Tips:1. Dosomepreparationbeforehavingtheconversation.

• Onpaper,maketwocolumns.Onecolumnisforthebenefitsofhavingthisconversationandtheothercolumn

isforthedrawbacksofnothavingtheconversation.Challengeyourselftolist10-15benefitsanddrawbacksineachcolumn.Thiswillhelpremovetheemotionalchargeandmotivateyoutomoveforward.

• Askyourselfthesequestions:Whatisthepurposeofhavingthisdiscussion?Whatdoyouhopetoaccomplish?Haveasupportivepurpose.

• Increaseyourself-awarenessbyreflectingonthesequestions:Whatassumptionsdoyouholdonthisperson?Whatbuttonsofyoursarebeingpushed?Isthereapersonalhistorytriggeringemotions?What’syourbeliefonhavingthisconversation?Areyoualreadycastingabadoutcome?Ifyouthinkthisisgoingtobehorriblydifficult,itprobablywillbe.Ifyoutrulybelievethatwhateverhappens,somegoodwillcomeofit,thatwilllikelybethecase.Whatmighttheotherpersonbethinkingorfeelingaboutthissituation?Ishe/sheawareofthesituation?Ifso,howdoyouthinkheperceivesit?Whatarehisneedsandfears?Whatsolutiondoyouthinkhewouldsuggest?Begintoreframetheopponentasapartner.

• Asyougetclosetohavingtheconversation,rememberthatyouneedtofocusonyourselfandmanageyouremotionalenergy.Rememberthatbreathingandcenteringyourselfwillhelpyoustaycalmandpresent.P.S.Byremainingcalmandcentered,youwillhelpyourcommunicationpartnertoremaincalmandcenteredtoo!

• Iffeelingnervous,adoptthe‘PowerPose’bySocialPsychologist,AmyCuddy.Twominutesinapowerposereducesthecortisollevelsinyourbodyandincreasesyourtestosteronelevelandhelpsyouhavemoreconfidenceandcalm.

When we look at the emotional energy source we are looking at the quality of your

energy. Is the energy you feel during your workday positive, uplifting, in action with

enthusiasm and focused? Or do you mostly feel negative, stressful, in fear, heavy and

drained?

“How we feel profoundly influences how we perform”

We are most productive, healthy and focused when we access positive emotions like

enjoyment, challenge, adventure, enthusiasm, gratitude and hope. Emotions that are

negative and fear based like; frustration, anger, sadness, anxiety, confusion and

resentment are not only draining but also release stress hormones like cortisol. Too

much cortisol = illness and disease.


• Howdoyoustarttheconversation?Hereareafewopeninglinesyoucoulduse:1. IhavesomethingI’dliketodiscusswithyouthatIthinkwillhelpusworktogethermoreeffectively.2. Ineedyourhelpwithwhatjusthappened.Doyouhaveafewminutestotalk?3. I’dliketotalkabout____________withyou,butfirstI’dliketogetyourpointofview.4. I’dliketotalkabout___________________.Ithinkwemayhavedifferentideasabouthowto

_____________________.5. I’dliketoseeifwemightreachabetterunderstandingabout___________.Ireallywanttohearyour

feelingsaboutthisandsharemyperspectiveaswell.

• Havingdifficultconversationsrequirescontinuedpractice,whichwillincreaseyoureaseandcommunicationskills.Staycenteredandfocusonwhatyousay.Rememberwhatyouwanttoaccomplishandtheoutcomeyouarehopingtohave.P.S.Comefromtheheart.

2. 90SecondRule–Allowyourselftoreactemotionallyfor90seconds.Observewhentheemotionalchargecomesdownandfeelitfully.Afterapprox.90seconds,noticehowtheemotionalchargehasdecreased.Takeanicedeepbreath;exhalewiththeintentthatyouarelettingtheexperiencego!SMILE!Getintoactionanddosomethingdifferent.Inshort,feelit,freeit&changeit!Whenyoufeellessemotionallycharged,askyourself“WhatcanIdotoimprovethissituation?”Becuriousastowhatmightshowup.

3. Movefromautomatictointentional• Becomeawareofyourfeelingandhowit'smanifestinginyourbodyi.e.knotinthepitofyourstomach,

tensedshoulders,heartbeatingfaster,feelingoffrustration,anxiety,tightnessinthechest...• Applythe“GoldenRule”oftriggers–Whatyoufeelcompelledtodo,don'tdoit!Compulsionsarenot

choices.Ifyourinstinctistostrikeout,holdyourfire.Ifyourinstinctistopullaway,stayengaged.• Simplytakeadeepbreath,bringfocustoyourfeet,toes,theballsofyourfeetandyourheels.Thisquick

practicebringsyoubackinyourbodyandoutofthevisceralexperienceofthreat.

4. Spendsomescheduledtimeinthe“RenewalZone”.Makealistofwhatyouenjoythemostthatbringyoupeaceandcontentment.Scheduleoneoftheseactivitiesatleastonceaweek.Also,haveyouforgottentorenew?Areyouoverworking?Takingabreakalsocanhelpyoubeemotionallystable.

5. Thereareafewthingsthatcouldbedonehereandafewthingstoconsider:• Meditationdecreasesirritabilityquitesignificantly.Juststartwith10min’sperdayandevaluateyour

moodintwoweekstime.• Whatisthesourceoftheirritability?Whatcausesit?Areyoulackingempathytowardsothers?Areyouin

ajobpositionthatisnotrightforyou?Howisyoursleep?Haveyoubeenexercisingtoletthesteamout?Haveyoubeentakingyourbreaks?

• Howpresentareyouatanygivenmoment.Doyouhaveunrealisticexpectationsthatarenotbeingmetbyyourselforothers?Mightcompassionandseeingthebiggerpicturehelp?

• Behonestwithyourselfandunderstandthatit’soktobeirritatedeveryonceinawhile.Whatyoudowiththeirritationisalsokey.Doyoulashoutordoyounoticeitanditpasses?


6. Lackofcommunicationormiscommunicationisdetrimentaltoyourmorale,engagementandproductivity.Youropinionmattersandyouaremorethanlikelybeingpaidtosupporttheorganization’smission.Consideritanecessitytoshareyourthoughtsandideas.Thinkaboutthesepointsbeforeyouattendyournextmeeting:

• Recognizethatyourreluctancetospeakopenlymaybebecauseinthepast,tellingthetruthbackfired.Bepresentandbecourageous.Couragedoesnotexistwithoutvulnerability.

• Askyourselfhowtellingthetruthmightimproveasituationorpreventitfromworsening.• Whenfeedbackisrequested,haveananswerinyourheadandcompareitwithamoreseniorcolleague

whoprovidedtheirinput.Asyouranswersalignwithwhatyouhear,youwillgainmoreconfidencetospeakup.

• Starttheconversationwiththeintentionofproducingapositiveoutcome.• Beforeameeting,considerhavingasmalldiscussionwithyourleaderandexplainyouareworkingon

sharingmoreduringmeetings.Attheendofthemeeting,askforfeedbackonhowyoudid.Takeitaslearningopportunity.

• Doyourhomeworkfirst.Askyourleaderwhatyoushoulddotoprepareforthemeeting.Bepreparedandwhenyoudoshare,beconciseandfocused.

• Ifpossible,practicewhatyouwanttosayandhowyou'regoingtosayitinadvance.• Askquestionssoyoucangathermoreinformation,eliminateassumptionsandfindsolutions.• Ifyouhaveanissuewithyourmanager,considerhavingaprivateconversationabouthowyoufeel.See

#1intheEmotionalEnergySourceforadditionalguidance.

7. Avoidthe"grassisgreenerontheotherside"perspective.Ifacomparisonistobemade,letitbeonanearlierversionofyourself.Lookatyourselfthreemonthsagoandcompareyourselftonow.Haveyoubeenfocusedandmadeeffortstoimproveyourresults,behaviour,performanceetc?Ifso,celebrate!Ifnot,nowyouhavegreaterawarenessandcancreateyourownself-improvementplan.Evaluateyourselfevery3months.

8. Wehavetheopportunitytolearnandgrowthroughchallengingexperiences.Whenyoustillfeelresentfulaboutasituation,itusuallymeansthatyouhaven’tdiscoveredthehiddenblessingorthelifelessonbehindyourchallengingsituation.Inordertodissolveresentment,onemustidentifyhowtheybenefitedfromsuchanexperience.Thefollowingquestionswillhelpyouuncoverthegoldennuggets.

• Whatarethebenefitsofmebeinginthissituation?• Whatopportunitiesexisthereforme?• WhatamIlearningaboutmyself?• WhatcouldIpossiblybemissingifthissituationwasnottooccur?• WhatdoIneedtopayattentiontonowthatthisishappening?WhatdoIneedtofocuson?• Whatisthischallengehelpingmerealize?

9. Thelastthingwewanttodoisdisappointsomeone.However,doingthingstoavoidconflictortopeople-please,

isoneofthegreatestenergysuckers.AsWarrenBuffetwouldsay“Weneedtolearntheslow‘Yes’andthequick‘No’.”

• Startbysaying‘No’tosmallthingsatworkorathome• Stopandbreathebeforesaying‘Yes’orifyoufeelyouneedmoretimetoreflect,saysomethinglike

“CanIgetbacktoyouonthat?”• Knowyourworkprioritiesandknowyourlimits.Also,reflectontheimplicationsofsaying‘Yes’• Rememberthatyoucanchangeyourmindinmostcases.Don’tgettrappedbythebeliefthatyouonly

haveoneopportunity• Whenyousay‘No’,keepyourreasonsimple.There’snoneedtoover-explain.Somethinglike“Ihave

otherprioritiesImustfocusonatthemomentandIcan’tworkonthis.”• Berespectfulwhenyousay‘No’• Provideanalternativeifyouwant,butdon'tfallintothetrapofover-compensatingfornotbeingableto

say‘Yes’.


10. Mindyourownbusinessandfocusonyourgoals,prioritiesandvalues.Gossipingisafalseandineffectivewaytoboostyourself.Gossipalsocontributestoworkplacetoxicity.

11. Oneofthemosteffectiveandquickwaystochangeanegativestateofmindistomoveintogratitude.Purchaseanotebookandmakeityourgratitudejournal.Atnightbeforegoingtobed,identify3-5thingsyouaregratefulforfromyourday.Pickyourtop3andaddwhyyouaregratefulforthose3things?Sinkintothefeelingofbeinggrateful!Whenyouwakeup,instantlythinkaboutsomeoneorsomethingthatyouaregratefulfor.Itcouldbeyourpet,aspecialsomeoneinyourlife,thesunshiningoutside,thehotshoweryouareabouttotake,yourcupofcoffee...thelistgoeson.Thefirst5minsofyourdayhaveahugeimpactontherestofyourday,soputasmileonthatfaceofyours,daily!J

12. Cherishyourlovedonesandconsiderthefollowingrecommendations:• Scheduledatenightsor‘catch-upoutings’bi-weeklyoreveryweekend.• Ensureyoutakeyourbreaksduringthedaysoyoucanhavemoreenergy,patienceandpresencefor

yourlovedonesathome.• Leaveworkontimeandtakethetimefromworktohometodecompress.• Enteryourhomeintogratitudebythinkingaboutyourlovedonesandbecuriousabouthowtheevening

isgoingtounfold.• Ifyouneedtoworkeveningsorweekends,ensureyoureserveablockoftimeandsticktoit.Don’tallow

yourselffromgoingover.Ex:1hourduringtheeveningandperhaps2hoursontheweekend.Eitherintheearlymorningorlaterintheevening.

13. Resetbybreakingthecycleandbreathing.Youwillbeabletoreducethe“FightorFlight”response.Dothe4-7-

8breathingtechnique• Exhalecompletelythroughyourmouth,makingawhooshsound.Closeyourmouthandinhalequietly

throughyournosetoamentalcountoffour.Holdyourbreathforacountofseven.Exhalecompletelythroughyourmouth,makingawhooshsoundtoacountofeight.

• Repeat3-10times

14. Acceptthateverybodyhasa“shadow-self”.Weallhavemanipulated.Weallhavesaidthewrongthingatthewrongtime.Wealldespisedsomeone.Weallmademistakesatwork.These“shadowparts”ofourselvesteachusabouthumility.Itisimpossibletobeonlygood,smart,highlyproductive,happy,andfinanciallysuccessful,physicallyfit,respectfuletc.Thatisnotbeinghuman.

• Learnfromyourexperiencesinsteadofjudgingyourself.• Knowthatatthetimeyoudidordidnotdowhatyou“should”have,wasbecauseitwasthebestyou

coulddoatthetime.• Learnfromyour“shortcomings”anduseyourobservationstobecomemoreawareofwhoyouare,the

impactyouhaveonothersandwhoyouarecapableofbeing.

15. Takeresponsibility–Askyourself:WhatcanIdotochangethesituationIamfacing?

16. Youcan’tbesuccessfulifyoudon’taskforwhatyouneed.Considerthefollowingpointswhenaskingforhelp:• Helpothersinthefirstplace.Buildingapositivereputationatworkgoesalongway.Byhelpingothers,it

willbecomemucheasiertoaskforhelp.• Beclearonwhatyouneedhelpon.Ifit'sonaproject,forinstance,identifyyourgoal,layoutyoursteps

andaskyourself"whatdoIneedtomeetmygoal?"Fromthereyouwillbecomeevenclearerinarticulatingwhatyouneedhelpwith.

• Donotunderestimatethewillingnessofotherstohelp.Countlessresearchdemonstratesthatyouwillneverknowwhatpeopleknowandhowtheycanhelpuntilyouask.

• Encourageteamwork,sharethesuccessofyourworkandopenlyrecognizethosewhohelped.


17. “Themorewecomplain,themoreunhappyweget”.Ifyou’vebeentoldyoucomplainalotoryouareactuallycatchingyourselfcomplainingquiteabit,you’rejustabouttomakeapositiveshiftforyourselfandothersaroundyou.Considerthefollowingpointsasyouchangethisdepletingbehaviour:

• Changethewayyouthink…easiersaidthandone?Startbyrealizingthatlifeisn'tperfectandthatsometimesitcanbequitemessy.Instead,acceptthesituationforwhatitisandmoveforward.Avoidrantingaboutit.

• Challengeyourselfbyidentifyingthebenefitsofacertainsituation.Forex:theprinterisbroken,again.Abenefitisthatyoucanwalkfurthertothenextprinter,sayhitocolleaguesyoudon’toftensee,takeawalkandstretch,regainenergyetc.

• Bemoremindful.Complainingaboutsomethinginthepastisnothelpinganybodyandworryingaboutthefutureisnothingbutdraining.Instead,focusonthepresentmomentasitunfolds.Ifyouexperienceanegativeemotion,thensobeit.Allowittoriseandmoveon.Avoidtalkingaboutitalloveragain.

• Beresponsibleforyourbehaviour.Avoidself-judgment.Instead,observe,learnandtweakasyougo.• Keepgoing!Don’tletliferuleyou.You,ruleyourlife!


Tips:

1. Neuroscientistssaythatmultitaskingliterallydrainstheenergyreservesofyourbrain.Itreducesyourefficiencyandperformancebecauseyourbraincanonlyfocusononethingatatime.Whenyoutrytodotwothingsatonce,yourbrainlacksthecapacitytoperformbothtaskssuccessfully.Researchalsoshowsthat,inadditiontoslowingyoudown,multitaskinglowersyourIQ.Anadditionalconsequencetomultitaskingis;youcaneasilybeperceivedasbeingrushedandunavailablebyyourco-workers.Considerthesetips:

• Stopswitchingfromonethingtoanother• Identify3-5tasksperdaythatyouwanttoaccomplishandfocusononeatatime• Prioritizeyourworkortaskstheeveningbeforeorfirstthinginthemorning• Dothetaskthatrequiresthemostenergyfirstthing–scheduleyourstarttimeandyourstoptime(45

minminimum)• Focushardononetaskatatimeandremovealldistractions• Takearenewalbreakafter90min’soffullfocus

2. Takeabreakatevery90to120min’s.Setanalarmonyourdeskormobilephone.Rememberit’snotthe

quantity(howlongyourbreakshouldbe),butthequalityofthebreakyoutake.Considerthesesuggestionsasabreakoption:

• Stepawayfromyourdesk,standupandstretchyourbody• Turnawayfromyourcomputerandfocusonyourbreathfor2min.Getupandgentlystretch• Getupandgoforawalk(fillupyourwaterbottle,gotalktoacolleaguewhoisonbreak,gogetasnack)• Stayawayfromsocialmediaforaportionofyourbreak.Trulydisconnectfromanytechnologyforafew

minutes• Sitquietlyinafavouritespot,relaxandreadabook• Listentomusic• Ifyouhaveameditativespaceatwork,doa10minmeditation

When we look at the mental energy, we look at how well you are able to sustain your

level of concentration, we focus on strategic habits that increase your productivity and

efficiency and we look at the power of thought and mindfulness.

We all know that a lack of focus and the inability to concentrate on a task at hand just

slows down productivity, increases your chances of error and stresses your nervous

system. In turn affecting the ability for your body to function properly with high

amounts of energy! We also need to beware distractions and time-wasters as they

deplete and waste our mental energy.

Our mind is a powerful tool and our challenge is to manage its ongoing stream of

thoughts. Beware, because your mind can work with you or against you.


3. Takeabreathingbreak• 3deepinhales(envisionyourselffuellingup)• 3deepexhales(imaginelettinggoofalltensionsdowntoyourfeet)• Practicethe‘EqualizerBreathBreak’tobalancetheleftandrightbrain

1. Closetherightnostrilwithyourrightthumbandinhalethroughtheleftnostril.Dothistothecountoffourseconds.

2. Immediatelyclosetheleftnostrilwithyourrightringfingerandlittlefinger,andatthesametimeremoveyourthumbfromtherightnostril,andexhalethroughthisnostril.Dothistothecountofeightseconds.Thiscompletesahalfround.

3. Inhalethroughtherightnostriltothecountoffourseconds.Closetherightnostrilwithyourrightthumbandexhalethroughtheleftnostriltothecountofeightseconds.Thiscompletesonefullround.

*Startbydoingthreerounds,addingoneperweekuntilyouaredoingsevenrounds.

• Ifpossible,takea20minnapformaximumrenewal• See#2formoretips

4. Takeabreakandpracticemindfulness.Stopthinkingforabitanddoanactivitythatwillbringyouintoyour

body.• Eatyoursnackconsciously• Stretchandgetincontactwithyourbody• Takesomefreshairandgoforawalk–movementiskey• See#2and#3foradditionaltips

5. Considerschedulinga15minspacebetweenmeetingsora“Nomeetings”zoneineverybody’scalendar.Ifyou

arealeader,pleaseconsidermakingthisanofficepolicy.Inordertobemosteffective,thebodyandbrainneedstorenewatevery90-120min’s.Hereareothersometipstoconsider:

• Havehealthysnacksathandatalltimestoavoidyoursugarlevelstogodown.Havingabottleofwaterwithyouisalsoagreatidea

• Duringyourmeeting,ifyouarefeelinglikeyourenergyisgoingdown,standupandstretchorsimplystanduptochangeyourbodyposition.

• Ifyouarerunningfromonemeetingtotheother,getoutofyourheadandbeverymindfulasyougofromonelocationtotheother.Noticeyourbreath,yourpace,lookatyourenvironment,makeeyecontact,smile!

• Evaluateyourneedtobeateveryscheduledmeeting.Askthemeetinghostwhattheagendaisandwasisexpectedbyyourattendance.Considerifsomeoneelsecangoatyourplaceand/orrequestanemailupdatefromthemeetingorreviewtheminutestostayontop.

• Considerstandupmeetingstoavoidgettingtoocomfortableandhavinglongermeetingsthanintended.Thiskeepspeoplefromsettlinginandencouragesthemtogettothepointandmoveonwiththeirday.

• Learntosay“No”.SeeTip#9underEmotionalEnergyStrategies


6. Findanactivitythatyoulovethatwillallowyoutorelax,andfreetherighthemisphereofyourbrainintocreativemode.Incorporatedailyorweekly.Bestideasandsolutionscomeoutatthistime.Forex:jogging,yoga,painting,singing,dancing,swimming,free-writing,gardening,playingmusicetc.

• Practicethe‘EqualizerBreathBreak’tobalancetheleftandrightbrain1. Closetherightnostrilwithyourrightthumbandinhalethroughtheleftnostril.Dothistothecount

offourseconds.2. Immediatelyclosetheleftnostrilwithyourrightringfingerandlittlefinger,andatthesametime

removeyourthumbfromtherightnostril,andexhalethroughthisnostril.Dothistothecountofeightseconds.Thiscompletesahalfround.

3. Inhalethroughtherightnostriltothecountoffourseconds.Closetherightnostrilwithyourrightthumbandexhalethroughtheleftnostriltothecountofeightseconds.Thiscompletesonefullround.

*Startbydoingthreerounds,addingoneperweekuntilyouaredoingsevenrounds.

7. Theconstantinterruptionofemailsdramaticallylowersyourproductivityanddisruptsyourabilitytoenterina

stateofflow.Considerthesetipsasyougainmorecontrolfromtheaddictiontorespondimmediately:• Checkyouremailsatcertaintimesofdayforex:at10:15amand2:30pm.Schedulethesetimesinyour

calendaratfirsttocreateanewhabit.• Closeyouremailwhenworkingonaprojectoryourtasklist• Alertyourcolleaguesaboutyouremailscheduleandthatifthereisanurgentrequest,tocomeandsee

youorcallyou.• Unsubscribetoemailsyoujustdon’thavethetimetoread

8. Takethetimetoaddmovementinyourday.Excessivesittingandlittlemovementislife-threatening.Movement

helpsyoulearn,bemorefocused,creative,healthy,energizedandthelistgoeson.Thereareafewideasthatyoucantakefromthefollowinglist:

• Plantogofordailywalksrightafteryou’vehadyourlunchbyyourself,withacolleagueorevenagroupofpeoplethatareindeskboundtypeofwork.Ifwalkingisanissue,gooutsideforsomefreshair

• Goforaworkoutfirstthinginthemorningoratlunch• Takestretchbreaksevery90-120mins–setupanalarm!• Ifyouhavetheoptionofhavingastandupdesk,goforit!• Docalfraises(liftingyourheelsoffthefloor).It’soneoftheeasiestexercisedotoanywhere.• Takethestairsatworkinsteadoftheelevator• Whentakingormakingacall,standup• Insteadofusingthedrive-thru,parkyourcarandgoinside• InvestinaFitnessTrackertocountyoursteps


9. Inadeadline-drivenenvironment,weseesomepeoplestayingpassedworkinghours.However,ifyou'reconstantlyfindingyourselfattheofficelongaftereveryoneelsehasleftfortheday,itmightbetimetoreassessyourworkpractices.Ponderonthesequestionsandconsiderthefollowingtips:

• Areyoucontinuallystayingbacklatebecauseyoulegitimatelyhavetoomuchtoworkon?Orareyouwastingvaluabletimeduringthedayontaskswhichweren'treallynecessary,couldhavebeenleftuntillater,orevendelegatedtosomeoneelseentirely?Doyoufeelyouneedtobemorepurposefulandneedtoproveyourself?Beclearastowhyyouarestayinglate.

• Identifythedrawbacksofstayingatworkandtheimpactit’shavingonotherareasofyourlife.Becomingincreasinglyawareoftheconsequencesofworkinglatemighthelpyoudisconnectfromworkontime.

• Prioritizeyourworkbydoingan“urgent-important”and“less-important”list.Lookup“EisenhowerMatrix”onhowtocompletethishighlyeffectiveexercise

• Haveanaccountabilitypartner.Tellaco-workerorco-workersthatyouplanonleavingontimeeverynight

• Onceyou’vedeterminethetimeyouwanttoleaveeveryday,allowthelast20minsofyourdaytotransitionandcleanupanylastdailydetailsi.e.filingpapers,organizingyourdeskforthenextday,makingsureallessentialemailsarecleared.Ifyouareallcaughtup,takethistimetoplanhowyouwillstartyourdaytomorrow

• Whenthinkingaboutsendinganemailtosomeone,askyourselfifitwouldbemuchquickertocallorseethepersonyouneedtocommunicatewith.Emailcanbeatimewaster

• Whenstartingyourday,takethefirst20mintoplanyourday.Yourfirsttaskofthedayshouldbethemostimportantchallengingtask.Makeitaprioritytoworkonthistaskforagood90-120minswithintentionalfocus.

• Avoidstartingyourdaybycheckingemail.Toooften,werealizethatacouplehoursjustflewbyandtheenergyofworkingonanimportantprojectortaskhasn’tbeenharnessedtoitsmaximumcapacity.

10. AlotofwhatissharedinTip#9canbeusefultoyouifyoufeelyou’veworkedallday,buthaven’taccomplishedmuch.Inadditiontothosetips,hereareafewmore:

• Becomeawareofyourtimewasters.HowlongdoyouactuallyspendonSocialMedia,talkingwithco-workersandothernon-workrelatedactivities?Observewithself-honesty,withoutjudgmentandtweakwherenecessary.

• Createa“Todo”listandeverytimeyoufinishatask,strikealinethroughitorplaceacheckmarkbesideit.Thisisaninstantreward!þ

• Everyday,takethelast15minofyourdayandlookatwhatyouplannedonaccomplishingandwhatyoudidanddidnotdo.Planforthenextmorningandmakeanytweakstoyourschedule.

• Useyourschedulerformeetings,appointmentsandlookatyourcalendardaily.Ifmeetingscanbescheduledbyothersonyourcalendar,blockoffthetimeyouneedtohandlecriticaltasks

• Ditchyoursmartphonenotificationsastheyactasdistractions.Bybeingproactiveandchoosingwhentocheckyouremailsandmessages,youavoidbeingreactiveandbeingruledbyphonescalls,ringsanddings.

• Choosehowlongyouwanttoworkonaparticulartaskandsetatimeraccordingly• Keepanotepadandpenwithyouatalltimestocaptureideas,thoughtsandactionitems.Getstufffrom

yourheadontopapertohavegreaterfocus• Keeponlyonetabopenedonyourdesktoptoavoidthetemptationtocheckyouremails,watcha

YouTubevideo,checkSocialMediaetc.


11. Withopenofficesandsharedworkingspacewithcolleagues,itcanbechallengingtostayfocused.Hereareafewtipstohelpyoustayproductiveandsaneamongstthenoise:

• Vanishinaconferenceroomwhenyouneedtoimmerseyourselfinaproject.Besuretoletyourcolleaguesknowincasethereisanemergency

• Wearearplugstoreducethenoise• Ifpermitted,listentosomemusicinearphones• Trynoisecancellingheadphones• Ifyoucan,sendyourphonetovoicemailduringthetimeyouneedtofocusonaprojectwithatight

deadline• Bringitupatateammeetingandbrainstormonsolutionstogether

12. Turnoffallnotificationswhenyouneedtofocusandbestrictwithyourself.Scheduleyourselfsometimeto

checkemails,socialmediaetc.Don’tuseyourentirebreaktocatchuponelectronicpersonalmessages.Takethetimetodisconnectpurposefullyfromyourdevicesandcomputer.

13. Hereareafewtipstostopworkfromruiningyourvacation:• Worklikeadogbeforeyouleaveforyourvacation.Avoiddaydreamingaboutyourholiday,searchingfor

activities,restaurantsandplacestovisituntilyou’ve‘clockedout’fromwork.• Cleanyourinboxasbestaspossiblebeforeyouleave.Activatetheauto-responderthatyouareaway

anddon’thaveaccesstoemail.Addinstructionsonwhattodoifthereisaneedtocontactsomeone.• Havesomeonecoverforyouwhileyouaregone.Themoresenioryouare,themoreimportantthisisto

do.• Alertyourclients,colleagues,andbossesthatyouwillbeawayandavailableforemergenciesonly.

Describewhatanemergencyisforex:an“emergency”consistsofsomethingthatifnotsolvedbeforeyourreturn,willcausedireconsequences(likesomeonelosingalimborawholelotofmoney).Askthemtotryeveryotheravenuetosolvetheemergency(andthentrythemagain)beforeemailingyou.Beup-frontandextraspecific.

• Ifyoucan,unplugfromemailcompletelyduringyourvacation.Ifthatisimpossibleforyoutodo,checkyouremail,butonlyonceadayandbeverydisciplinedaboutit.Set½hourasideeverydayandperhapsduringoff-hour’stimetoavoidhavingsomeonejumpinandwanttocommunicatewithyou.Onlyanswerthemostcrucialmessages.

• Keepyourtraveldestinationorhotelprivate.Ifthereisanemergency,anemergencyemailcanbesenttoyou.

• Enjoyyourvacationfully,focusonyouractivitiesandbeinthepresentmoment.• Ifyouarealeader,settheexample.

14. Reviewthefollowinghelpfultipstomanagethisenergysuckersoyoucanhaveyourweekendsagain!

• EveryFridaybeforeleavingyourdesk,createa“Todo”listforthefollowingMonday.Reserveatleast20-30min’stodothistask.

o Flipthroughyourcalendar,yourtasklist,youremailsthatyouwanttotackleoratleastremembertodealwiththenextweek

o Ifsomethingpopsinyourmindovertheweekend,addittoyourlist• Informyourbossthatyouareworkingonchangingthisunhealthybehaviour• Ifyoumustworkonaweekend,beclearonyourintent,committoaconcretestartandendtime.Forex:

9:00-11:00amSaturdayand7:00-8:00pmonSunday.Makeapromisetoletgowhenthetimeisup!• Enlistotherpeopletohelp.Canyourpartner,child,friendholdyouaccountable?Askfortheir

encouragementandsupportasyouimplementthischange.• YoumightwanttolookatTips#9,10and11• Getoutside!• Makesocial,funandrelaxingplansforyourweekend


Tips:

1. Knowingyourcorevalueswillhelpyouwithdecision-making,theyguideyourbehaviourandchoice.Inaddition,yourcorevaluesalsohelpyouwiselymanageyourpersonalresourcessuchastimeandmoney.Takeagoodhourormoretoplungeinyourownvaluedeterminationbyconsideringthefollowingquestions:

• Thinkaboutthepeopleinyourlifeyouviewasamentor,orrolemodelsorwhomyousimplymostadmire.Whichspecificqualitiesofthemcometomind?

• Imagineoneofyourchildren–ortowhomyouareespeciallyclose–describingyoutoothers.Whatarethequalitiesyouwouldhopeheorshewouldcite?

• Jumpaheadattheendofyourlife.Whatarethethreemostimportantlessonsyouhavelearnedandwhyaretheysocritical?

• Whoareyouatyourbest?• Whatonewordinscriptionwouldyouliketoseeonyourtombstonethatwouldcapturewhoyoureally

wereinyourlife?• Thinkaboutbehavioursofothersyoucan’tstand.Whatarethey?Directlyaftereachone,listthe

oppositeofthatquality.• Fromyouranswers,comeupwithalistofyourTop10values.Theycouldbeanythingfrom:authenticity,

fast-pacedandactionoriented,community,integrity,recognition,fun,stable,creativityetc.• Onceyouknowyourvalues,consistentlyaskyourself,“IswhatI’mdoingservingmyvalues?

2. Whenwebecomeoverwhelmedatworkandfeelallwedoisputoutfires,it’seasytoforgetwhywedothe

workwedoanddisconnectwithourworkplacevaluesandmission.Let’sreviewsometipsonhowtore-ignitethatengagement.

• Gobacktothetimeyoustartedworkingatyourworkplaceandrememberwhyyoujoinedthisorganization

• Askyourleaderforyourorganization’svision,missionandvalues.Identifywhatyouresonatethemostwith

• Reflectonwhyyouarestillatyourorganizationandwhatyoumostlove/enjoyaboutyourwork• Identify10-20benefitsofworkinginyourcurrentposition• Makealistofwhatyoufindismissingasfarasworkplacevaluesorwhatyoufeelyourorganization

shoulddoorstopdoingandaskyourleaderifthiscanbediscussedinateammeeting.• Joinacommitteeinyourorganizationandexplorethepossibilitiesofimprovingtheworkplaceculture

When we know what we value most, what our priorities are and what brings us joy,

we make better choices and feel energized about our work and personal life. At times

we forget why we are working at our workplace and have forgotten to match our own

values with our organizations mission and vision. When looking at the Core energy

source, you are given an opportunity to really look at what floats your boat, feeds

your soul and if you feel like you have a purpose that goes beyond your own self-

interest.

A question that is really key in this dimension is “Am I doing/living my life by doing what really matters?” Because we only fully engage when we care deeply and when we feel on purpose.


3. Feelandfacethefear.Answer,what’stheworsethatcanhappenifIfollowmyaspiration?Whatwouldyoudoifwhatyoupursuefails?Thenwhat?Ifyouthinkyouwillnotfail,therewillbefailureonyourjourneyforsure.Failureishowwelearn,adapt,innovate,tweakandtoughenupsowecangettothepointwherewecansucceed.Getoveritandmoveforward.Inourworld,failureiseverywhere,butfortunately,it'salsowhatkeepsusgoing.Sohavethecouragetofollowyourownheartandreallygetintimatewithyouraspirationsbyreflectingonthefollowing:

• Whatdoyouwishtoaccomplish?Whatwillbedifferentonceyouachieveyourgoal?Howwillyoufeel?Whatwillbetheopportunities?

• What’sitcostingyouforpostponingaction?i.e.emotionally,financially,physically,yourrelationshipsetc.

• Wheredoyouwanttolandandwhatdoyouhopetocontribute?Dreambighereanddon’tleaveanythingout!

• Startlistingactionablestepsandplanonworkingonatleastonestepperday.Ifyouractionstepsaretoobig,breakthemdown.Noneedtooverwhelmyourself,justmoveforwardevenifit’sbabysteps.

• Ifprocrastinationkicksin,considerworkingwithacoach.• Yougotthis!

4. Spendsometimereflectingon‘whatmatterstoyou?’Evaluatehowmuchof‘whatmatters’actuallyexistin

yourlife.Makeaneffortofbringingactivitiesthatyouenjoymoreregularlyinyourlife.Iftheabovequestionsaredifficulttoanswer,considercompletingapersonalityassessmentlikeEnneagramorNOVAprofile.

• Practicemindfulness.Becomemoreawareofyourthoughtsfeelingsandsensations• Practicemediationtoconnecttoyourinnervoice,yourintuition• ConsiderworkingwithaSelf-DevelopmentCoach

5. Addingvaluetoothersgeneratesanotherlevelofmeaningandsignificance.Themorewecontribute,themore

valuableandconnectedtootherswefeel.Thereisapossibilitythatyouaretoodarnbusytofeellikeyouarecontributinginotherpeople’slives.Youneedtotakethetimetonotice.Doyoudoanyofthefollowingactivitiesatwork?

• Askquestionsandparticipateinmeetings• Youlistentoothersactivelywhentheyspeaktoyou• Youaremindfulofyourenvironmentandcolleaguesaroundyou• Whendoingyourwork,youfocusonthetaskathandknowingthatithasagreaterpurpose• Youaskforhelpwhenneeded(helpingothersfeelsreallygreat)• Youaskyourleaderfordirectionand/orfeedbackonyourcontributionintheworkplace• Yourcolleaguesorclientsthankyou• Peopleleavewiththeirheaduphighaftertheyhavespokentoyou• Yourideasareimplementedandiftheyarenot,theyinspiredotherideasthatare• Peopleliketalkingtoyou

Iftherearecoupleof‘yes’s’besidethesestatements,youmightbetoohardonyourself.Noticehowyouarecontributinginsteadoffocusingonwhatyouarenotdoingenoughof.Ifyoustillfeelyoucoulddomore,thenchooseonebehaviouryoucouldaddintoyourlifeeverydaythatwouldaddvaluetoothers.

6. Startsmallandidentifyoneofyourtoppriorities.Planforsuccessandanswerthefollowingquestionstomoveforwardpowerfully:

• Whataretheconsequencesofnotfocusingonyourpriority?• Whydoyouwanttofocusonthisprioritynow?• Whatsupportdoyouneedandfromwhom?• Whatdoyouneedtoeliminateorsay“no”to,toensureyoumoveforwardpowerfully?• Whatcouldstopyoufromsucceeding?Whatareyougoingtodoaboutit?• Whatareyouractionsteps?Whenwillyoustart?


7. Therearesomanyreasonswhyyouandmanyothersnolongerfeelpassionateabouttheirworkandthereforetherearemanythingsyoucanreflectupon.Takeapeaktoseeifanyofthefollowingdescribesyourpersonalscenarioandexplorewhatyoucandoaboutthisenergydepletingbehaviour.

• Becomeawareofyourmentaltalk.Ifyou’rementaltalkisnegativeandsomethinglike“Ihatemyjob”,“myjobsucks”,“Ican’twaittogetoutofhere”,thenyoucanguaranteenegativeemotionsandunpleasantexperienceswillhappenbybeingatwork.Insteadidentifythebenefitsofworkinginyourjobandthethingsyouaregratefulfor.i.e.makingmoneytopaymyhouseholdobligations,moneytopayformycar,moneyformychildren’seducation,moneyforourlatestvacation,havingsomegreatcolleaguesbecomemyfriends,feelingunderstood,makingadifferenceinpeople’slives,etc.Therearealwaysbenefitsinanygivensituation;italldependsonwhatsideofthecoinyoufocus.Thepositiveorthenegative?

• Areyouboredornotfeelingchallengedenough?Lookforprojectsthatarecomingupandpickonethatwillchallengeyou.SetupameetingwithyourmanagerorHumanResourcestotalkabouthavingacareerplanningsession.Couldyoubeamentorforsomeonejuniorinyourcompany?Offerhelptoothersandrecognizethevalueyoubringtotheworkplace.

• Makesureyourecognizeyouraccomplishmentsandalsobecomeintimatewithyourshortcomings.Therearealwaysopportunitiestolearnmoreandtoenhanceyourskillset.Istheretrainingyoucouldtake,someoneyoucanshadoworanewbookyoucouldread?

• Areyourrelationshipsatworkdrainingyourvitality?Arethereconversationsthatneedtohappenthatyouhavebeenavoiding?(SeetheEmotionalEnergysectionTip#1)Surroundyourselfwithpositivepeopleandwiththosethatrespectyou.

• Isthereanotherareaofyourlifethatisn’tgoingaswellasyouwouldlikethatmightbeputtinganoverallfeelingofgloomoneverythingelse?Havethecouragetoaskforhelpandmakethenecessarychangesforyoutoexperiencemorejoy,funandrelief.

• Considerworkingwithaself-developmentcoachtoexploreyourlackofenthusiasm.• Redecorateyourofficespace.Ifallowed,bringaplant,flowers,picturesand/orpostpositivequotesthat

reflectyourvalues.• Focusonyoursmallwins.Sometimeswefocustoomuchonthebigpictureandforgetaboutallofthe

effortsweputinajob.Keeptrackofwhatyoudoandcelebrateyouraccomplishments.• Learnonatopicandoffertoshareitwithyourteammemberswithapresentation.Forex:Howtohave

difficultconversations,BuildingTrustintheworkplace,Top10productivitytips,Howtoconducteffectivemeetings

• Bringbackmorefuninyourlife.Haveyoubeentoobusyandforgottodosomethingyouloveandappreciate?Itcouldbeactivitiessuchaswriting,painting,playingmusic,gardening,dancing,connectingwithnature,travellingetc.

8. Bemoreintentionallyappreciativeofothers.Buildahabittoregularlywritenotesandcallpeopleinthecompanyasawayofrecognizingtheiraccomplishments.Youcanactuallycreateyourown“FridayAppreciationDay”.Takethetimeintheafternoontowalkaroundandtalktoyouremployees/colleaguesaboutsomethingotherthanbusiness.


9. Alackofappreciationoflife,yourselforothersisanenergyguzzlerandcanfeedastateofdepressionandindifference.Let’slookateasyandsimplewaystobringbackjoy,higherself-esteemandgreatermeaningtoyourlife!

• Beyourself!• Getyourselfa‘GratitudeJournal’andeverynightbeforeyougotobed,writethreetofivethingsyouare

gratefulfromyoudayandwhy.Also,writethreethingsyouaccomplishedinyourdayandhowitbenefitedothers.

• Everymorning,startyourdaywithappreciation.i.e.yourwarmbed,thesunrise,thecupofcoffeeyouareabouttohave,thewarmshower,yourlovedones,yourcutepetetc.

• Monitoryourself-talk.Eventhoughyourmindproducesthoughts,itdoesn’tmeantheyaretrueandyoudonothavetobelievethem.Ifyourinternaltalkisnegative,stopit.Youaregoodenough,youdothebestthatyoucanwithwhatyouhave.Thereismuchgoodinyou.Ifyoudon’tbelieveit,thenmakealist!Rememberthedifferenceyou’vemadewithothers.

• Seetip#1.Knowyourvaluesandaskyourself‘WhenI’matwork,amI_________?Inmyrelationship,amI______________?Withmyhealth,amI______________?Lookatallareasofyourlifeandidentifywhereyoumightnotbeexpressingyourpersonalvalues.Makechoicesanddecisionsbasedonyourvalues.

• Investingettingtoknowyourselfevenmore.ConsidertakinganEnneagrampersonalitytestoraNOVAprofiletest.

• Considerinvestinginaself-developmentcoach• Appreciateyourflawsanddaretoaskyourselfhowothersbenefitfromthem.Forex:Youdon’t

communicatemuchinmeetings.Othersbenefitfromhavingmoretimeandspacetoexpresstheiropinionsandgrowtheirownself-confidence.Or,youspeaktoomuchinmeetings.Otherslearnfromyourknowledgeand/orotherslearntospeaklesswhentheytalk.

• Don’twaitforappreciationfromothers.Recognizeyourworthandpracticeself-appreciationonaregularbasis.


10. Judgingsomeonedoesnotdefinewhotheyare;itdefineswhoyouare.Despiteourefforts,wejudgeotherswhetherbigorsmall.Fromaco-workertakingalonglunchbreaktoonebeingcondescendingtoanotherinameeting.Thefactis,ifwetakeacloseenoughlooktowhatwejudgeinanotherperson,issomethingwehavedonebeforeorthatwewillmostlikelydooneday.Imeanhaveyouevertakenalonglunchbreakbefore?Haveyoueverbeencondescendingtowardssomebodyinyourlife?Ifyouarebeinghonestwithyourself,youwouldansweryes.Thesubjectof“judgment”canbecoveredinafulldaycourse,however,let’slookatthefollowingtipstoseewhatcouldbeexplored:

• Wheneveryoucatchyourselfjudginganother,askyourself“WhenhaveIexpressed_______________inmylife?”Soifyouarejudgingsomeonetobeirresponsible,whenwereyoueverirresponsible?Ifyouarejudgingsomeoneasignorant,whenhaveyoubeenignorant?Ifyouarejudgingsomeonetobedisrespectful,whenwereyoudisrespectfulandwithwho?Ifyoujudgeanotherpersonasabaddriver,haveyoueverdonesomethingstupidwhiledriving?Pleaserealizethatwearehumanandweallhavefaultsandshortcomings.Inaddition,weneverknowthebigpicture.Whatifthepersonwhoisignorant,didn’tsleepwellatallthenightbeforebecauseoftheirsickchild?

• Berealandknowthatyouandeverybodyelsehasashadowself.Learnfromyourexperiencesinsteadofjudgingyourself.Knowthatatthetimeyoudidordidnotdowhatyouwanted,wasbecausethat’swhatyouknewbestatthetime.Learnfromyour“shortcomings”anduseyourobservationstobecomemoreofwhoyouarecapableofbeing.

• Bemindful.Trytocatchyourselfbeforebashingsomeoneorbeforeyousendanastyemail.Pauseanddoyourbesttoseewheretheotherpersoniscomingfrom.

• Lookforgoodnessinothers.Yes,Iknowitcanbechallengingasourmindsautomaticallyscanfornegativitybecauseofoursurvivalinstinct.However,ifyoutry,youaremostlikelyabletofindsomegoodnessintheotherperson.

• Realizethatweallhavedifferentvalues,beliefs,pastlifeexperiencesandupbringings.Obviouslywearenotalwaysgoingtodowhatothersexpectofusandviceversa.Practicehavinganopen-mindandrealizewearedifferent.

• Sometimeswealsojudgeotherssowecanfeelbetteraboutourselves.Ifthisisthecase,pleasefocusonyourgifts,skills,andpositivepersonalitytraits.Elevateyourselfinahealthyway.


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