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10 Ways to Reclaim Your Mental Space Amidst a Busy Schedule

10 Ways to Reclaim Your Mental Space Amidst a Busy Schedule

Is today’s landscape of over stimulation (media, smart devices, multitasking, high-stress work environments) making you increasingly anxious? Do you find yourself fleeting through a busy schedule, meeting tight deadlines and being constantly contacted while barely getting the time to be present, enjoy an experience, or live in the moment? You’re not alone. And what’s more—living in such a state of excessive stimulation can leave you mentally fatigued and lower your productivity.

Try these easy tips to find your calm and reset and reclaim your mental space amidst any busy schedule.

1. Start an easy breathing technique.

This simple 4-2-4-2 breathing technique increases focus, energy and promotes relaxation. Inhale for a count of 4, hold for a count of 2, exhale for a count of 4, hold for 2. Feel the air fill your lungs as you breathe in and feel the air leave your lungs as you exhale. Repeat this 5–10 times and feel your mind and body instantly relax. Do it at least once a day to get your body and mind in a calmer and more focused state of being.

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2. Less is more.

If you’ve got a schedule that doesn’t allow you any wiggle room any day of the week, then you need to do less. Rushing from task to task without  a break can lead to multiple unwanted outcomes. You could start to burn out. Mental fatigue can make you to take longer to complete your tasks, getting even more anxious. As you rush through your activities, you may not complete one or more the way you would like to because you’re moving on to the next. You’re impatient and snappy when that’s not the real you.

So, start to prioritize your tasks and let a few of them go. Perhaps move some to another day. They will always be there for you when you wake up tomorrow. You’ll find yourself being more productive, more efficient, and more content.

3. Reclaim your morning.

If your morning starts with reading the news or checking your email while sipping your first cup of coffee or tea and solving problems on your drive to work, then you might be jolting your body into a state of over-stimulation before it is ready. Ease it in and reclaim your morning. Enjoy your shower. Sip your beverage slowly. Nourish the smell and taste. Take a moment to enjoy your breakfast. Start your work activities only when you’ve moved through your morning space.

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4. Do something fun every day.

We’re generally wired to give 100% attention to something we consider fun to do. Even spending 20–30 minutes on something you enjoy—like gardening, wood carving, cooking, baking or whatever hobby you cherish—can have you unwinding from your day’s stress and training your mind to focus wholly without distractions. Shifting your thoughts to something totally different from what you generally do all day will also help you unwind completely and feel mentally refreshed.

5. Rest your mind with sounds of nature.

Anxiety surmounts when we’re surrounded by a lot of activity and navigating a bustling world every day. You need to get away and clear your mind without having to go on a vacation. If you can get to a park, lake, beach or river, then sit by the water and listen to the sounds and environment. If you can’t, then step back anyway. Put those headphones on and listen to calming sounds like trickling water, waves washing ashore or other sounds. Zone out the world and listen to sounds of nature. Feel your stress melt away as you realize and appreciate nature.

6. Try a few yoga stretches.

Yoga is an age-old proven technique for disciplining mind and body. Many yoga websites offer easy poses with pictures and instructions for a beginner or even the advanced yogi. Try a few simple stretches to start your day with energy of even relaxing stretches to unwind at night. Whatever you fancy, you’ll start to slowly develop a rhythm that will help you clear your mind and enhance your focus.

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7. Connect with friends.

We’re social beings. Human interaction is paramount to our wellbeing. Positive human interaction is comforting, soothing, and even calming. Friends do just that. Step out and meet a friend for coffee or dinner. Listen to them talk and appreciate the safety net of friendship and have a good laugh. Get a good mental reset.

8. Unplug from devices.

We’re always “plugged in” and this is one of the main culprits of over stimulation in today’s culture.

Disconnecting can be hard. Start with ½ a day every week to be unplugged from your phone or computer.  Fill that time with something, or someone, fun. Take a walk or sit at a café and watch people go by. Browse an old bookstore or antique shop. Maybe you’d like a long drive out to the country. Let the time pass without Wi-Fi. Enjoy the space and feel your inner Zen bloom.

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9. Read a book in bed—the old fashioned way.

Good sleep rests your mind and body. Lack of sleep increases anxiety, reduces concentration and interferes with your productivity. When you’re getting ready for bed, your brain triggers the production of Melatonin, a sleep hormone that signals your body to get ready to sleep. Blue light emitted from your tablet or phone can suppress melatonin production. Over time, this leads to disrupted sleep/ wake cycles (circadian rhythm) or a restless night. Try an old fashioned page-turner instead. Keep your room dim and cool. Create a cozy environment to get the best sleep you can so you wake up well rested and alert.

10. Identify your “happy place” reset.

There’s something that makes you happy—a place you loved, a place you long to be or an experience you cherished so much you would love to have it again. Whatever your happy place is, it’s your mental safety net. Think about this once in a while. Take a good 5 minutes at least to visualize your happy place. Imagine yourself there, taking in the sights and sensations. This will reset your thoughts and help guide you to what you really want and what you really enjoy.

Conclusion

Disengaging and anchoring your thoughts to achieve mental well being is a step by step process. Don’t worry about being perfect. You’ll get better at it with practice. As part of the safety briefing on airplanes, they always tell you to put your oxygen mask on first before assisting others. Your mental well-being is just as important so you can be your best for all that rely on you. Don’t ever give up your mental space.

The whole purpose is to reach a state of happy gratitude and calm, a state that you can control and command at will so you can be well while you’re being productive.

Featured photo credit: Jill Wellington via pixabay.com

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Last Updated on October 13, 2020

How to Get Promoted When You Feel Stuck in Your Current Position

How to Get Promoted When You Feel Stuck in Your Current Position

Have you been stuck in the same position for too long and don’t really know how to get promoted and advance your career?

Feeling stuck could be caused by a variety of things:

  • Taking a job for the money
  • Staying with an employer that no longer aligns with your values
  • Realizing that you landed yourself in the wrong career
  • Not feeling valued or feeling underutilized
  • Taking a position without a full understanding of the role

There are many other reasons why you may be feeling this way, but let’s focus instead on learning what to do now in order to get unstuck and get promoted

One of the best ways to get promoted is by showing how you add value to your organization. Did you make money, save money, improve a process, or do some other amazing thing? How else might you demonstrate added value?

Let’s dive right in to how to get promoted when you feel stuck in your current position.

1. Be a Mentor

When I supervised students, I used to warm them — tongue in cheek, of course — about getting really good at their job.

“Be careful not to get too good at this, or you’ll never get to do anything else.”

This was my way of pestering them to take on additional challenges or think outside the box, but there is definitely some truth in doing something so well that your manager doesn’t trust anyone else to do it.

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This can get you stuck.

Jo Miller of Be Leaderly shares this insight on when your boss thinks you’re too valuable in your current job:

“Think back to a time when you really enjoyed your current role…You became known for doing your job so well that you built up some strong ‘personal brand’ equity, and people know you as the go-to-person for this particular job. That’s what we call ‘a good problem to have’: you did a really good job of building a positive perception about your suitability for the role, but you may have done ‘too’ good of a job!”[1]

With this in mind, how do you prove to your employer that you can add value by being promoted?

From Miller’s insight, she talks about building your personal brand and becoming known for doing a particular job well. So how can you link that work with a position or project that will earn you a promotion?

Consider leveraging your strengths and skills.

Let’s say that the project you do so well is hiring and training new entry-level employees. You have to post the job listing, read and review resumes, schedule interviews, make hiring decisions, and create the training schedules. These tasks require skills such as employee relations, onboarding, human resources software, performance management, teamwork, collaboration, customer service, and project management. That’s a serious amount of skills!

Are there any team members who can perform these skills? Try delegating and training some of your staff or colleagues to learn your job. There are a number of reasons why this is a good idea:

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  1. Cross-training helps in any situation in the event that there’s an extended illness and the main performer of a certain task is out for a while.
  2. As a mentor to a supervisee or colleague, you empower them to increase their job skills.
  3. You are already beginning to demonstrate that added value to your employer by encouraging your team or peers to learn your job and creating team players.

Now that you’ve trained others to do that work for which you have been so valued, you can see about re-requesting that promotion. Explain how you have saved the company money, encouraged employees to increase their skills, or reinvented that project of yours.

2. Work on Your Mindset

Another reason you may feel stuck in a position is explained through this quote:

“If you feel stuck at a job you used to love, it’s normally you—not the job—who needs to change. The position you got hired for is probably the exact same one you have now. But if you start to dread the work routine, you’re going to focus on the negatives.”[2]

In this situation, you should pursue a conversation with your supervisor and share your thoughts and feelings to help you learn how to get promoted. You can probably get some advice on how to rediscover the aspects of that job you enjoyed, and negotiate either some additional duties or a chance to move up.

Don’t express frustration. Express a desire for more.

Present your case and show your boss or supervisor that you want to be challenged, and you want to move up. You want more responsibility in order to continue moving the company forward. Focus on how you can do that with the skills you have and the positive mindset you’ve cultivated.

3. Improve Your Soft Skills

When was the last time you put focus and effort into upping your game with those soft skills? I’m talking about those seemingly intangible things that make you the experienced professional in your specific job skills[3].

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Use soft skills when learning how to get promoted.

    According to research, improving soft skills can boost productivity and retention 12 percent and deliver a 250 percent return on investment based on higher productivity and retention[4]. Those are only some of the benefits for both you and your employer when you want to learn how to get promoted.

    You can hone these skills and increase your chances of promotion into a leadership role by taking courses or seminars.

    Furthermore, you don’t necessarily need to request funding from your supervisor. There are dozens of online courses being presented by entrepreneurs and authors about these very subjects. Udemy and Creative Live both feature online courses at very reasonable prices. And some come with completion certificates for your portfolio!

    Another way to improve your soft skills is by connecting with an employee at your organization who has a position similar to the one you want.

    Express your desire to move up in the organization, and ask to shadow that person or see if you can sit in on some of their meetings. Offer to take that individual out for coffee and ask what their secret is! Take copious notes, and then immerse yourself in the learning.

    The key here is not to copy your new mentor. Rather, you want to observe, learn, and then adapt according to your strengths.

    4. Develop Your Strategy

    Do you even know specifically why you want to learn how to get promoted? Do you see a future at this company? Do you have a one-year, five-year, or ten-year plan for your career path? How often do you consider your “why” and insure that it aligns with your “what”?

    Sit down and make an old-fashioned pro and con list.

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    Write down every positive aspect of your current job and then every negative one. Which list is longer? Are there any themes present?

    Look at your lists and choose the most exciting pros and the most frustrating cons. Do those two pros make the cons worth it? If you can’t answer that question with a “yes,” then getting promoted at your current organization may not be what you really want[5].

    The two most important days in your life are the day you are born and the day you find out why. —Mark Twain

    Here are some questions to ask yourself:

    • Why do you do what you do?
    • What thrills you about your current job role or career?
    • What does a great day look like?
    • What does success look and feel like beyond the paycheck?
    • How do you want to feel about your impact on the world when you retire?

    Define success to get promoted

      These questions would be great to reflect on in a journal or with your supervisor in your next one-on-one meeting. Or, bring it up with one of your work friends over coffee.

      Final Thoughts

      After considering all of these points and doing your best to learn how to get promoted, what you might find is that being stuck is your choice. Then, you can set yourself on the path of moving up where you are, or moving on to something different.

      Because sometimes the real promotion is finding your life’s purpose.

      More Tips on How to Get Promoted

      Featured photo credit: Razvan Chisu via unsplash.com

      Reference

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