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Easily Stressed People Are Mentally Healthier After Writing This Down. See How The Trick Works.

Easily Stressed People Are Mentally Healthier After Writing This Down. See How The Trick Works.

Most successful businesses operate by following a fundamental set of core values. Their vision and mission statement reflect these values, the day to day operations are driven by them and they dictate how major decisions are made. Having core values provides a clarity that fosters focus and makes prioritizing easy.

As human beings, we all have a personal set of core values that reflect the essence of who we are. We all have them. However having them and consciously allowing them to guide you through life are two entirely different things. Understanding and living a life driven by your own personal values is one of the major keys to success, happiness and inner peace.

Write it out

The first step in living a life full of purpose and passion is to write down your own personal values. Your values, though tied to your morals and ethics are not a system of right or wrong. Your personal values are the things you value the most. What drives you? What makes you feel alive, energized and invigorated? Is it love, family, money, career, popularity, serving others, social justice, rescuing animals? The list goes on and on. What do you love? What matters to you?

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Now that you have identified them–write them down.

Why? Research shows that writing down your values yields dozens of positive results such as:

  • You get a true picture of who you really are and what you stand for. To get what you truly want, you must be who you truly are.
  • You will begin to manage your time better. You will learn to make better choices about where you spend your time.
  • Knowing and being true to what really matters to you will ignite your passion for your purpose and being able to fulfill your purpose fuels that passion even more. The two are interdependent and keep you motivated and moving forward.
  • Our values are like our internal compass. They keep us headed toward our true north. When we get off course, having them written down helps us notice sooner. Writing about our values helps remind us of where we need to be and it helps us get back on track more easily.
  • Our values are our roots that keep us grounded in what’s important to us. Having them written down visually reminds us to stay true to who we really are.

In short, discovering, defining, writing down and living your core values helps to ensure that you get more of the right things done and makes the journey so much more enjoyable.

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Seeing your personal values in writing reduces stress

Dr. Kelly McGonigal, Stanford Professor and author of the book The Upside of Stress, has studied the impact that connecting our personal values to our experiences–specifically journaling about the connection–has on our overall health, well-being and ability to cope with stress. According to Dr. McGonigal’s research there are life altering benefits to writing about our personal values:

“In the long term, writing about values has been shown to boost GPAs, reduce doctor visits, improve mental health, and help with everything from weight loss to quitting smoking and reducing drinking. It helps people persevere in the face of discrimination and reduces self-handicapping. In many cases, these benefits are a result of a one-time mindset intervention. People who write about their values once, for ten minutes, show benefits months or even years later.”

McGonigal believes that writing about how the events of our day match up with our deepest personal values can mentally and biologically improve our ability to deal with stress. In the cases she studied she found that:

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“Stressful experiences were no longer simply hassles to endure; they became an expression of values… small things that might otherwise have seemed irritating became moments of meaning.”

Putting it in to action

When our actions and activities don’t align with our values, we feel less authentic and become demotivated in our daily lives..

Below are a few simple steps to assist you in aligning your actions, activities, goals and life purpose with your own unique set of values:

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Writing it down:

  • Choose the top five (or less) things you value most in life and write them down.
  • Define what each of those values means to YOU.
  • Reflect on your day (or week). What went well? When did you feel stressed? Why?
  • Select one or two highs and one or two stressful events and briefly jot down how they connect to at least one of your core values.
  • Select one or two core values and jot down something you can do the next day (or during the following week) that will positively reflect that value.

Self Assessment:

  • As time progresses, keep a tally of how many times you purposefully and intentional engage in activities that positively reflect your value system
  • Assess your stress levels. Are you feeling more or less stressed/anxious since you began the exercise? How is your passion and motivation? Do you feel driven?
  • Assess your physical well-being. How are you feeling overall? What changes have you noticed (more or less: headaches, neck and back pain, tension, upset stomach. etc.).
  • Plan your action: what can you do to keep this moment going?

The most important thing you can do for your personal success today is to not only know your core values, but live them. Allow them to become a part of your day to day life. Write about them and learn to see them in everything you do. A life lined-up with personal values is a well-lived, purpose-filled life.

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Denise Hill

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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