“Life begins at the end of your comfort zone.” – Neale Donald Walsch
Beyond your comfort zone lies what you really want: to grow, change, and live your life with passion. The problem? Getting there requires you to break out of your comfort zone, and going outside your comfort zone is intimidating. As scary as it is, however, pushing through your fear and getting out of your comfort zone is essential for growth. “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy
The below guide is a one-week action plan that you can use to break out of your comfort zone. Starting with these small steps will give you the confidence booster you need to eventually take bigger steps out of your comfort zone. By experiencing success with these small action steps, you will rapidly develop the momentum needed to make a breakthrough.
Follow this action plan for the next 7 days and you will be excited to continue stepping out of your comfort zone!Advertising
1. Do a random act of kindness
Is there a better way to start your week by pushing out of your comfort zone to do something kind for a stranger? I think not! Random acts of kindness are awesome. They make another person’s day start off great (and honestly, who doesn’t need a mood booster on Monday morning?). There’s also a benefit to your life. By doing kind hearted things for others and expecting nothing in return (no thanks, no praise, just you quietly doing amazing stuff), you feel great. It’s Monday, grab your caffeine and get out of your bubble… it’s time to break out of your comfort zone and do something thoughtful for a stranger.
Monday’s Breakthrough Tip: Pay for a coffee for the person behind you in line at Starbucks.
2. Startle your taste buds
Coming out of your comfort zone can start in your very own kitchen! You can begin by experimenting with a new spice. Gradually you can progress to trying entirely new foods and perhaps some totally exotic foods. Some you might love, and others not so much, and that’s okay. How will you ever know if you don’t try them? The key is to start playing with different flavors and expand your palate. Instead of mindlessly creating the same boring meals from recipes you’ve used repetitively for years, start experimenting. Try arugula instead of spinach in your salad, mix a new refreshing drink, or buy some cheese you’ve never heard of (black bomber, anyone?).
Tuesday’s Breakthrough Tip: Use a new spice while cooking dinner.Advertising
3. Strike up a conversation
Strike up a conversation with someone you never talk to – either a stranger or an acquaintance. As always, be safe (avoid late-night conversations with strangers in dark alleys). Feeling awkward and not sure what to talk about? Pay them a compliment. Better yet, tell them their kids are super cute. Everyone likes that. You never know who you’ll meet; there are likely a lot of amazing people around you every day. Who knows, maybe the person who sits next to you on the subway every day will become your new friend.
Wednesday’s Breakthrough Tip: Compliment a stranger.
4. Say I love you
How often do we tell our friends and family members how much we love and appreciate them? I’ll give you the answer – not enough. Life is short, and too often it ends abruptly. Even if your family isn’t overly emotional and doesn’t talk about feelings, get out of your comfort zone and tell your loved ones how much you care about them. It doesn’t matter if your words are written in a letter, spoken over the phone, or shared in person. Just get your thoughts out of your head and share them with those who are dearest to you.Tell them how their influence in your life has made you who you are today.
Thursday’s Breakthrough Tip: Send a card to a relative stating why you’re thankful for them.Advertising
5. Take one baby step
According to author Joseph Epstein, “81 percent of Americans feel that they have a book in them.” There are hundreds of millions of people who apparently aspire to write. If you’re one of them, start today by setting tiny goals. If you dream to write a book, write 2 sentences today. If you have different aspirations, take a baby step in a different direction. If you want to go back to school, sign up for one class this semester. If you want to eventually run a marathon, set an initial goal of walking 5 minutes. You just need to start putting one foot in front of the other. Looking ahead at your overall big dream may be overwhelming and far out of your comfort zone; breaking it down into small chunks will significantly decrease the intimidation factor.
Friday’s Breakthrough Tip: Consider a big dream you have that is out of your comfort zone. Break it down. Set a tiny starting goal you know you can accomplish and do it today. Repeat this daily.
6. Scan the ads
Look through the newspaper and your local community education flyer. Are there any upcoming events or classes that picque your interest? Taking a class, even if it’s just a couple hours, can be out of your comfort zone if it’s something completely new to you. By learning a new skill, you just might stumble upon your passion. A friend of mine stepped out of her comfort zone and signed up for a random glass-blowing class a couple years ago, thinking it would be a fun way to kill a few hours. She absolutely loved it. So much, in fact, that she’s considering decreasing her hours in the healthcare field (she has a doctorate degree and an excellent career) to spend more time glass-blowing. She started by returning to the studio to take more classes, then began selling items she created to family and friends, and now her work is being featured in a store front.
Saturday’s Breakthrough Tip: Sign up for a local workshop to learn something new.Advertising
In today’s always “on” society, where we have instant access to all kinds of information, and we’re constantly connected to social media, it can be uncomfortable to turn it off. Yet disconnecting from your phone and internet can spark true connection with others, and give you time to reflect. Many people have a continual “fear of missing out,” and are attached nonstop to electronic devices…but does it really matter if you turn off your social media for a day? Is it seriously important for you to know what your friend from 20 years ago had for breakfast? No, it’s not, but nevertheless, unplugging in today’s world can feel uncomfortable and out of your comfort zone. Developing a habit of unplugging one day per week, as difficult as it can be, can promote mindfulness and true connection with the people who matter most in your life – those that you actually spend time with in real life, not just online.
Sunday’s Breakthrough Tip: Have everyone in your family place his or her phone in a basket on the kitchen counter, where it will stay all day, turned off. Then go out and spend the day doing something fun as a family. Actually talk to each other in the car, and spend time having fun for the sake of having fun. Don’t take pictures with the intent of posting them on social media. Just be.
You’ve done it! You’ve officially survived a full week of spending time out of your comfort zone every day. Way to go!
You will do great things if you continue to have the courage to take bigger and bigger steps out of your comfort zone!
Featured photo credit: Peeking Out/Simon Turkas via flickr.com
Last Updated on October 14, 2020
Had a Bad Day? 7 Ways to Rebound From It and Feel Good Again
Today didn’t turn out as you planned, but it doesn’t mean you’re weak. It simply means that you’re human, and you’re not bad just because you had a bad day.
“Not everyday is a good day but there is something good in every day.” -Alice Morse Earle
It’s not the end of the world when you find yourself thinking “I had a bad day,” but it can feel like it. You may have had plans that fell apart, experiences that set you back, and interactions that only did harm.
You may have started the day thinking you could take on it all, only to find you could hardly get out of bed. When you have a bad day, you can forget to look at the good.
Sometimes, self-care helps us to remember why we are worth it. It helps us to recharge and reset our mindset. It helps us to know that there are still options and that the day isn’t over yet.
Love yourself today, no matter how hard it’s been. That’s the way to find yourself amidst the hardships you have. That’s how you center yourself and regain focus and live a more meaningful life. Give yourself some credit and compassion.
Here are 7 ways to rebound from a bad day using self-compassion as a tool. If you had a bad day, these are for you!
1. Make a Gratitude List
In a study on gratitude, psychologists Dr. Robert A Emmons and Dr. Michael E. McCullough conducted an experiment where one group of people wrote out gratitude lists for ten weeks while another group wrote about irritations. The study found that the group that wrote about gratitude reported more optimistic mindsets in their lives.
Overall, having a gratitude list improved well-being and made one truly grateful by counting the blessings in their lives.
Write a list of what you are grateful for if you had a bad day. Make it as long as you like, but also remember to note why you’re grateful for each thing you write.
What has given you the most joy? What has set you up for better days? Keep a tally of triumphs in mind, especially when you do have the bad days.
The day doesn’t define you, and you still have things of value that surround you. These could be material things, spiritual connections and experiences, relationships, basic needs, emotional and mental well-being, physical health, progress towards hopes and dreams, or simply being alive.
Here are some other simple ways to practice gratitude.
2. Write in a Journal
Journaling affects your overall mental health, which also affects physical health and aids in the management of stress, depression, anxiety, and more.
All you need is a pen and paper, or you could do an online, password-protected journal such as Penzu. The key is to get started and not pressure yourself on how polished or perfect it is. You don’t need to have prior experience to start journal writing. Just start.
Write out everything that is bothering you for 15 minutes. This helps with rumination, processing problems, and can even aid with brainstorming solutions.
However you approach it, you can find patterns of thinking that no longer serve you and start to transform your overall mental state. This will impact all areas of your life and is a great coping skill.
Meditation can help you overcome negative thought patterns, worrying about the future, dwelling on the past, or struggling to overcome a bad day. It shifts your mentality and helps you focus on the present or any one thing you truly want to focus on.
Here is an example of a meditation you can do:
Get into a comfortable position. Close your eyes. Rest your body, release tension, and unclench your jaw. Tighten and release each muscle group in a body scan for progressive muscle relaxation.
Focus on your breath, taking a few deep breaths. Let your belly expand when you breathe in for diaphragmatic breathing. Empty yourself completely of air, then return to normal breathing.
Next, focus on the idea of self-love and let it erase negative thoughts. Think about the ways you’ve been judging yourself, with the narratives coming up that your mind may create.
Give yourself unconditional love and release judgment. Take your time meditating on this because you matter. This is particularly important if you had a bad day.
Check out this article for more on how to get started with a meditation practice.
4. Do Child’s Pose
Yoga Outlet says:
“Child’s Pose is a simple way to calm your mind, slow your breath, and restore a feeling of peace and safety. Practicing the pose before bedtime can help to release the worries of the day. Practicing in the morning can you help transition from sleeping to waking.”
When you do Child’s Pose, it can be between difficult positions in yoga, or it can be anytime you feel you need a rest. It helps you recover from difficulties and relax the mind.
It also has the physical health benefits of elongating your back, opening your hips, and helping with digestion.
To do Child’s Pose, rest your buttocks back on your feet, knees on the floor. Elongate your body over your knees with both arms extended or tucked back, with head and neck resting on the floor.
Do this pose as a gift to yourself. You are allowing yourself to heal, rest, get time for yourself, recover, and recharge. When you’ve had a bad day, it’s there waiting for you.
5. Try Positive Self-Talk
Engage in positive self-talk. This is essentially choosing your thoughts.
When you have a negative thought, such as “I can’t do this,” replace it consciously with the thought “I can do this.” Give yourself positive affirmations to help with this.
Negative self-talk fits into four general categories: personalizing or blaming yourself, magnifying or only focusing on the negative, catastrophizing or expecting the worst to happen, and polarizing or only seeing back and white.
When you stop blaming yourself for everything and start focusing on the positive, expecting things to work out, and seeing the areas of grey in life, you reverse these negative mindsets and engage in positive self-talk.
When you speak words of kindness to yourself, your brain responds with a more positive attitude. That attitude will affect everything you do. It’s how you take care of yourself if you had a bad day.
Check in with yourself to know when you are having negative self-talk. Are you seeing patterns? When did they start to become a problem? Are you able to turn these thoughts around?
6. Use Coping Skills and Take a Break
Use your coping skills. This means not letting your thoughts take control of yourself.
You can distract yourself and escape a bit. Do things you love. You can exercise, listen to music, dance, volunteer or help someone, be in nature, or read a book.
It isn’t about repression. It’s about redirection. You can’t stay in thoughts that are no longer working for you.
Sometimes, it’s okay to get out of your own way. Give yourself a break from the things going on in your head. You can always come back to a problem later. This may even help you figure out the best course of action as sometimes stepping away is the only way to see the solution.
If you had a bad day, you may not feel like addressing what went wrong. You may need a break, so take one.
7. If a Bad Day Turns Into Bad Days
“I believe depression is legitimate. But I also believe that if you don’t exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance.” –Jim Carrey
If you’ve been feeling out of control, depressed, or unstable for more than a few weeks, it’s time to call a mental health professional. This is not because you have failed in any way. It’s because you are human, and you simply need help.
You may not be able to quickly rebound from a bad day, and that’s fine. Feel what you feel, but don’t let it consume you.
When you talk to a professional, share the techniques that you have already tried here and whether they were helpful. They may tell you additional ideas or gain insights from your struggles of not being able to rebound from a series of bad days.
If you’re having more than just a bad day, they will want to know. If you don’t have the answers, that’s okay, too. You just need to try these tools and figure out how you’re feeling. That’s all that’s required of you.
Keep taking care of yourself. Any progress is progress, no matter how small. Give yourself a chance to get better by reaching out.
If you had a bad day, don’t let it stop you.
Know this: It’s okay not to be okay. You have a right to feel what you feel. But there is something you can do about it.
You can invest in yourself via self-care.
You are not alone in this. Everyone has bad days from time to time. You just need to know that you are the positive things you tell yourself.
More Things You Can Do If You Had a Bad Day
- 9 Things to Remember When You’re Having a Bad Day
- Remind Yourself These 7 Things When You Have A Bad Day
- 14 Things to Remember When Having a Bad Day. (And Any Other Time.)
Featured photo credit: Anthony Tran via unsplash.com
|||^||Harvard Health Publishing: In Praise of Gratitude|
|||^||Positive Psychology: 83 Benefits of Journaling for Depression, Anxiety, and Stress|
|||^||Verywell Mind: 5 Meditation Techniques to Get You Started|
|||^||Yoga Outlet: How to Do Child’s Pose in Yoga|
|||^||Do You Yoga: 5 Health Benefits Of Child’s Pose|
|||^||Gaia: Balasana: Child’s Pose|
|||^||HealthLine: Positive Self-Talk: How Talking to Yourself Is a Good Thing|