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Last Updated on February 25, 2018

The Magic of Marking down Your Mood Every Day

The Magic of Marking down Your Mood Every Day

Let me ask you a question: what emotions did you experience today? Were you happy? Sad? Frustrated or anxious? Recalling your emotions from the last 24 hours is pretty easy but what about yesterday? Or last Friday? It starts to be a bit hard. What if I’m asking you about last month?

Emotions affect us every minute and every second. When you feel anxious at work, you’re more likely to make mistakes and it’s harder to come up with great ideas. When you’re frustrated for unknown reasons, you lose motivation and would just like to lie on your bed doing nothing. When you’re angry with someone, you unconsciously treat others angrily too. Losing track of emotions means losing track of all these. You’ll never know the reasons and patterns and hence never be to solve the issues and improve the situation.

Emotions should be approached like money

People treat money with so much importance yet they can be so dismissive of their emotions and how they affect them. When we have less money than we’d like, we’ll automatically tune our spending and keep track of where it’s going and how much we have – adapting our spending habits accordingly. In other words, if one doesn’t keep track then there’s no way to tune and improve it.

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This is how emotions should be approached. By putting the same importance on how we feel, acknowledging why we feel a certain way and what’s caused it, we’re able to tune better into identifying and handling emotions in a more positive way.

3 things to mark down every day

Throughout any given day, write down the following:

  1. Your general emotion of the day
  2. The events of the day
  3. The link between your emotion and what happened

You’ll notice your emotions fluctuate on different days. This is completely normal. After all, we’re human and it can be difficult to control what happens to us and how we respond to them so it’s important to give yourself a bit of understanding.

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      Because of this, it’s impossible to always maintain a happy mood so don’t put pressure on yourself to consistently feel positive emotions.

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        Once you start tracking your moods and the events of the day you can start to see the connections between them. Reviewing your emotions means being able to see what exactly makes you happy, anxious or sad. You might not know rainy days make you sullen before. You might not be aware initiating a greeting to your neighbor can make you feel energetic for the rest of the day until you mark all these down.

            You can use excel or mood apps such as Mr Mood which can help you see correlations more clearly. Try it out for a few days but keep it general – try to not rate your mood by the hour as it’s more likely to fluctuate in smaller time frames. Instead rate your overall mood of the day along with the events that occurred.

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            Over time, although fluctuations still exist, you’ll see your mood is boosted overall as you cultivate more positive experiences and curb negative ones once you identify what they are. Previously bad weather made you feel sad, now you still feel a bit sad but you know how to make fun out of it by staying at home doing things you’ve always wanted to do but postponed. Previously you would only be happy when your manager noticed your efforts and recognized you. Now you realize how important recognition is to you after marking down your mood every day. And you’ve decided to recognize yourself whenever you think you’re worth it, even if no one noticed your efforts.

              “If you want to change the visible, first, change the invisible.”

              You’ll find that taking care of your invisible emotions actually means taking care of every aspect of your life. That’s the magic.

              More by this author

              Brian Lee

              Chief of Product Management at Lifehack

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              Last Updated on August 15, 2018

              Why Giving up Is Not an Option (And How to Stay Motivated)

              Why Giving up Is Not an Option (And How to Stay Motivated)

              We all get them – those feelings of doubt, fear, lack of self-confidence and lack of self-belief. Whatever it is we want to achieve in life, no matter how much we want it, there will always be times when you hit a challenging period, your motivation hits a wall and you feel like giving up.

              When difficult times do stop you in your tracks, you need a way to push through, learn and understand what it is that’s truly demotivating you, what your mindset is telling you about the way you deal with challenges and coming out the other side a strong, successful person.

              Video Summary

              In this article you’ll learn that tough times make even the most motivated person consider giving up and this is completely normal. That despite the overwhelming feeling of wanting to just give up, it’s actually the most important time not to.

              What makes you want to give up easily

              Identifying the reasons why giving up seems like the best option is so important. There are many reasons why people want to give up and each is driven by different motivations. However, there are a few human instincts that come into play here.

              • Mistaking lessons for failure: Not being able to see the roadblock for the lesson it is and keep going anyway.
              • The outcome is more important than the journey: Putting more emphasis on the end result and dismissing the importance of how you’re getting to the end goal and growing along the way.
              • Seeing the failure before it’s even happened: Self-sabotaging yourself by creating the thought that it just won’t happen. This is usually down to limiting beliefs and lack of self-belief.
              • Lack of discipline: Realizing that achieving your dream won’t just fall into your lap within a few weeks but will actually take hard work and determination.
              • Not adjusting to changes: Not embracing changes in direction, the need to tweak ideas or finding things evolve differently to how you originally imagined it and taking it as a sign it’s not meant to work out, are showing you that you’re not open to changes and the natural evolution to something even more amazing.

              People often say, the moment they almost decided to give up was the moment just before they had a breakthrough. While demotivation, failure and giving up feels horrible, there’s a reason for this; it’s because you’re giving up on something that deep down you know is possible. 

              Why you should think twice about giving up

              The power lies with your mindset and shifting this is key to keeping up the motivation you need when the going gets tough. This is why it’s important to realize why you shouldn’t give in and give up.

              Instant success is a myth

              It is a generation of instant gratification which creates the illusion that everyone needs what they want. People look at other successful people and assume they got overnight success but in reality it took hard work and a lot of failing to get where they did. Most never see the journey but only the destination, and they fall in love with this idea that they don’t need to work hard to get it.

              Understand this is a myth. Don’t be deterred by this because actually the journey is where the magic happens and makes your end goal ever more sweet.

              A different approach maybe needed

              People judge themselves so harshly and assume that they are just not capable if they seem to be failing at something they want. It could simply be resolved by trying a different approach.

              People are often so focused on the end goal and believe there’s just one or two ways to get there. In fact there may be a hundred more avenues that their mind isn’t opening up to.

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              Open up and change your perspective. Are there other ways you can do it that feels better to you?

              You’ll always wonder ‘what if’

              That feeling of regret can hit you hard. What if I’d just stuck with it? I could have achieved it by now. What if I hadn’t given up, how different my life would be?

              While regret is the number one thing you shouldn’t waste your time doing, before you quit your dream just imagine how your life could transform and where you could be in a year, two years or five years.

              Don’t give your future self the chance to become regretful because of the one decision you make in the present moment.

              You could be quitting right before your success

              Many times, when people give up, they’re actually just a step away from success like this:

                The toughest times are a precursor to a major breakthrough to success. Think of it as being tested just to make sure this is exactly what you want.

                Decide yes, I still want this more than ever! You’re pretty much saying yep, give it to me now I deserve this after all I’ve done and this is usually the time it happens. Keep going! It’s all about trust that it’s going to work out.

                It’ll happen again and again

                Do you find yourself quitting things a lot?  By default, your habitual mindsets and thought patterns play out over and over again throughout your life if you don’t identify and change them. Don’t think, ‘I’ll have another go in a year’s time’ because you are really likely to repeat exactly the same pattern again.

                It’s important to sit down with yourself and identify why you have a tendency to give up. This may feel uncomfortable and you may feel resistance to doing the process. But once you actually work through your limiting beliefs, they can be released really quickly and help you to remove mental obstacles you didn’t know were stopping you.

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                Struggle does not equate to failure

                We’ve been led to believe en mass that struggle is something to be ashamed of. It’s somehow a negative representation of our core character and ability to move through the world. I’m here to tell you it’s not. Never think of hard times as failure. In fact, just take failure out of your vocabulary. Stop caring about what others think and just know and believe you are capable of getting through it and coming out the other end.

                Struggle actually builds character. It’s there to serve you – to help you learn something you’ll need to use later on. Stop assuming struggle is negative but see it as a blessing on your road to great success.

                How to stay motivated

                The thing people tend to forget when all they want to do is give up is that failure doesn’t fix anything. Maybe for a moment you’ll feel relief because you no longer have to face that challenge, but the satisfaction will be fleeting.

                Whether you’re trying to quit smoking, drinking, or any kind of bad habits; or whether you’re trying to achieve a goal; the misery you were experiencing will be back, one way or another if you choose to give up at the most difficult time.

                The real challenge you’re experiencing in that moment is your own weakness manifesting in a physical form. When you accept that you aren’t worthy or good enough, that’s the mind set you will keep.

                No matter what challenge you are facing (be it work or play) you will struggle with maintaining your optimism, dedication and will power because you haven’t addressed the real issue: yourself.

                Imagine the Great Challenge as a big rock in front of you.

                  If you choose to give up, you work around the stone just to go around it.

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                    Yet the fastest way to get over it is to break this big rock and go right through it.

                      It’s the same with your weaknesses. You could continue to adjust your life to fit your fears (i.e. no longer job-hunting because you’ve accepted you will always fail), or you could keep sending out applications and calling to follow up and schedule interviews.

                      No matter how great the challenge is, breaking it down is a must.

                      In order to truly stay motivated, no matter how great the challenge is, you’ve got to learn to break the Great Challenge down.

                        To truly overcome your weakness, you need break down the big rock into smaller pieces and deal with the small stones piece by piece.

                          Right now it may seem impossible. It may seem like this is the hardest thing you will ever go through. But remember how often your threshold changes.

                          Below are some tips that can help you take those first steps in keeping your chin up and truly facing the difficult choices in your life:

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                          1. Figure out what you lack

                          No matter what the challenge you’re facing may be, there’s a reason it’s challenging to you. If it’s a job, why is it you aren’t getting hired? Go back through the job listings and skills required and find the common thread your resume doesn’t have. Is it not listed because you don’t have it? If so, work on doing something to give you that skill. Be it an online course or a volunteer project, do something to help push you closer to the “perfect candidate.”

                          2. Be patient with yourself

                          No one becomes a CEO overnight. If you have big dreams, you’re going to have to do big work to accomplish them. It’s okay to take time figuring out the best way to proceed, but it’s not okay to walk away because it’s challenging.

                          3. Be proud of yourself for every small win

                          Have you ever noticed how a small mistake can weigh on you for days? Whether or not you categorize yourself as a dramatic person doesn’t matter when it comes to the guilt we so often put upon ourselves. But when we make small strides in achieving our goal(s), we never seem to give ourselves much respect.

                          When we fail to pat ourselves on the back for little victories, it decreases our motivation and makes it much harder to achieve big goals.[1]

                          4. Remember that you aren’t the first to feel this way

                          When we face difficult choices or events in our lives, we often forget that we are not the first/only/last to experience this. Everyone faces hard decisions – be it deciding to end a relationship, changing careers, moving to a different place and leaving friends behind. We all go through it.

                          So don’t be afraid to reach out to your friends or family for a sounding board. In some cases, they may even be able to offer you advice you wouldn’t have thought of otherwise.

                          5. Know that you will grow as a person just from going through it

                          We build character through those hard times. The old cliche, “what doesn’t kill me makes me stronger” is true. When you go through something challenging, you learn from it, regardless of the outcome. Recognize the opportunities for learning and personal development.

                          6. Remember that you have choices

                          No matter how hard the challenge you’re facing may be, one of the best things you can focus on is that you have choices. Only you can decide how you handle something and the steps you take. More so, only you can decide how you take the next step.

                          You have the power to stand in your own way and to get out of it. Allow yourself to stay motivated by choosing to be stay motivated.

                          Choose to see obstacles as lessons. Ask yourself, what is this showing me? What is it bringing up for me? In most cases, they’re there to point you in a direction you’ve previously not considered. Trust in this and keep going.

                          Featured photo credit: Vecteezy via vecteezy.com

                          Reference

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