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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.

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              Brian Lee

              Chief of Product Management at Lifehack

              100 Incredible Life Hacks That Make Life So Much Easier 10 Best New Products That People Don’t Know About Book Summary: The Power of Habit in 2 Minutes 1 Minute Book Summary: How To Make People Like You in 90 Seconds or Less 2 Minutes Book Summary: Thinking Fast and Slow

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              Last Updated on April 17, 2019

              15 Inspiring Ideas to Boost Your Motivation for Success

              15 Inspiring Ideas to Boost Your Motivation for Success

              If you get stuck feeling unmotivated, you’ll breathe a sigh of relief to learn there are simple, yet high impact, changes that will steer you back on track.

              Here are 15 tips that will not only restore your motivation for success but raise it so you can pursue your personal definition of a successful and happier life.

              1. Practice Looking at the Glass Being Half Full When Life Is Challenging

              This is not as easy to do if you feel like you’re unsuccessfully playing dodgeball in most areas of your life. Practice short bursts of radical acceptance[1] paired with looking for fine threads of your day you are grateful for that bring you happiness.

              It will feel strange at first but with time your brain’s neuro-circuitry gets fitting in focusing on what motivates and inspires you.

              Start practicing this exercise at times during the day when you feel okay, so then when rough times hit, your ability to rebound will be more automatic. However, you need to practice.

              Before you know it, your battles will become like a walk in the park!

              2. Review the Happiness Level of Your Everyday Social Network

              Jim Rohn’s famous saying:

              “You’re the average of the five people you spend the most time with”

              It is not gospel. But in examining whether or not your relationships support, encourage, inspire, educate and nurture you, you actually need to look beyond those five people.

              Social science professors James Fowler and Nicholas Christakis explain how we need to look at our third degree of separation to identify those who influence our happiness in our social relationships.[2]

              People are generally happier because their first-level friends are also central to a happy network of people. To increase your motivation and happiness, don’t just look at your friends. Look at your friends’ friends!

              3. Clean up Your Relationships — Work and Personal

              Do you ever ask yourself what aspects of your relationships are healthy for you and bring you happiness? Do you also consider what you contribute to those and whether doing also brings you happiness?

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              It’s time to not only reflect on what you gain from relationships but what contributions you can make to help them further flourish.

              Caution! Over-helping is not the answer here. Sometimes you need to cull the time you spend with certain people. However, it’s about being more accountable and choosing to improve how you want to show up for people in your life, work-wise and personally.

              Set yourself some personal goals and get to the task. Cleaning up and stepping up will continually motivate you. You’ll heighten that positive vibration of your everyday existence.

              4. Develop a Personal Development Plan for Your Own Definition of Success and Happiness

              Goal-setting isn’t just for helping us attain better cars, houses or greater income. When you change goal focus to become the person required to obtain those things, your goals expand beyond tangible limits. Having a personal development plan is essential.

              Draw a circle and divide it up into pie segments (like having spokes on a wheel) that represent the following areas of your life:

              • Finances and money
              • Intimate relationships
              • Friends and social relationships
              • Health and wellbeing
              • Spirituality and religion
              • Hobbies, leisure and fun activities
              • Vocation, career and work

              The center point of your circle represents zero. Zero means you are least satisfied. The outer circumference of your circle is ten. Ten means you are the most satisfied and content.

              For each area, plot on the spoke your current rating of satisfaction. Then, review each area again and denote on the spoke what level of satisfaction you desire.

              See where the differences between your current and desired satisfaction levels are smallest. These may be the easiest areas to start brainstorming the changes you want to experience. Some areas won’t be as important to you to make changes. Others will be. Working with an impartial coach can greatly help to flesh out clarity.

              Regularly doing this exercise (e.g. every quarter) will reignite your motivation and keep you on the path to reach greater success and happiness.

              5. Invest in Personal Development

              Your personal development plan will give you strong clues as to what programs, books, podcasts, networking groups and social activities to tap into. But be wary of the bright, shiny object syndrome and well-meaning friends and family projecting their countless recommendations on to you!

              Be gracious and thankful for their advice and guidance (even though it can often be uninvited!), choose wisely and make your own decisions.

              Focus on the challenges you face now. Are you experiencing problems with your significant other? Are your children suffering from bullying at school and you’re unsure how to help them?

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              Perhaps you are experiencing a plateau in work satisfaction or your business is experiencing a slump. Whatever problems are present for you now, explore activities and education that will help you solve those.

              6. Invest in Experiences, Not Material Things

              Splashing your cash on physical possessions to reward yourself won’t just send you bankrupt. When you constantly rely on external things to motivate you, you’re in real danger of never being satisfied.

              Instead, ignite your motivation internally by investing in experiences which allow you to feel those feelings you believe you will have when you’re successful.

              If becoming a public speaker is a dream you have, invest in Toastmasters or a public speaking program. If whisking you and your partner away for a luxury weekend at a second’s notice fits your definition of success, save over time to do this.

              Don’t just set your sights on the pot of gold at the end of the rainbow. Practice feeling success at each step in your journey.

              7. Create or Join a Mastermind Group

              Napoleon Hill created the concept in his book Think and Grow Rich first published in 1937, yet today, being an entrepreneur is still often a terribly lonely existence. Joining a mastermind group, your motivation is fueled by the collective genius of others also wanting to collaborate, solve problems, cross-promote, network and learn new things.

              Not only is keeping motivated easier in itself, your thinking also grows exponentially.

              Choose your group wisely and collectively, your contributions will escalate you all to refreshing new heights.

              8. Work with a Coach

              We have personal training coaches, health and wellbeing coaches and career coaches yet we rarely engage a coach to help us with two of the most significant factors influencing our success and happiness: money and our psychological well-being. Our approach is often remedial and it’s not until we’re in dire straits that we call in the emergency services.

              Money may not buy us happiness but financial freedom is having freedom of choice and freedom of choice means wider opportunities for greater happiness. Risks and growth always pose threat to our mental and emotional stability.

              By learning proactive skills that strengthen your resilience in your personal and working life, you can lift your motivation to tackle challenges with greater courage. You have a backup plan and safety nets to catch you when you fall.

              Whether it’s a money mindset coach, a performance coach, a business coach or a relationship coach…open up the conversation. Get to know yourself better, make plans to clear the hurdles and get ready to sprint!

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              9. Focus Your Conversations on Your Ideas and Goals

              When you increase emphasis and focus upon certain things, feelings and thoughts, you are telling your brain these things are important. The feelings and thoughts will become more easily amplified and neural pathways which access similar feelings and thoughts become activated.

              Given this, be strategic. Deliberately reframe the conversations you have to discuss ideas, plans and progress to take you toward where you want to go.

              Stimulate and train your brain to increase its stretch. Direct it to dwell on positive experiences and results you have had, and deliberately share in conversations these feelings and results are what you want more of.

              Not only are you training yourself to feel happier for greater parts of your day, you are communicating your true desires and wishes for a more successful and happier life to the wider community.

              Share with them more of what you desire to experience and achieve. You create a greater likelihood of receiving favorable surprises in answer to your requests.

              10. Have Goals to Become a Better Friend, Partner or Work Associate

              Examine your relationships by asking yourself what aspects are healthy for you and bring you happiness. Also, consider what you contribute to that relationship and whether doing so brings you happiness.

              Think about not just what you gain from the relationship but also what you can do to help make that relationship flourish more. Can you improve how you show up for people in your life, work-wise and personally? Set yourself some personal goals and get to the task.

              Do you need to organize a get together instead of waiting for your friend to organize the rendezvous yet again? You might put the garbage out without being asked by your partner from now on. Stepping up and stepping into healthier and happier relationships will only heighten the positive vibration of your everyday existence.

              11. Learn How to Lead Better by Encouraging Others to Become Better Leaders

              If you’re a leader, it can be really hard to resist the urge to take the steering wheel when you can see others are about to drive off a cliff. However, stepping out of the limelight to let others have their fifteen minutes of fame is the sign of a true leader.

              Supporting and coaching others to develop confidence and stay in the driver’s seat on their journey is truly soul-enriching. Stay beside them when they drive into the fog and be persistent with your encouragement to keep them focused and on track.

              You have greater purposefulness to others when you empower them to work through their own trials and tribulations and help them build greater resilience in the process. Your self-esteem and internal happiness will deepen on a richer level and stay with you for far, far longer.

              12. Embrace Negative Feedback and Criticism

              We don’t actually learn best when people agree and applaud us. We learn best when we make mistakes and experience the intense emotions connected with the failure or rejection.

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              Invite yourself to look for the lesson in every perceived misfortune. There is always a golden nugget for growth; we just have to increase our practice of looking for it.

              Lick your wounds only for so long and move quickly to look for the lesson. When you can do so, you can charge your internal motivation from within and still experience happiness even in the darkest of times.

              13. Exercise a Sense of Adventure Every Day

              When you set small goals to do things slightly differently each day, you can entirely re-shape the level of happiness you experience. Here’s a list to play with:

              • Try a different coffee brew to start your day
              • Dress in work attire even if you are working from home today
              • Walk a different route from your final subway stop to the office
              • Smile at a stranger as you make eye contact passing them in the street
              • Pay a compliment to one of your work colleagues when you notice they are feeling stressed
              • Go out walking during your break if you usually eat lunch at your desk or inside

              Spice up small changes in the brief moments of your daily living. Small shifts lift not only your motivation but shed light and happy vibes to those around you.

              14. Orchestrate Your Destiny Using Daily Imagery

              Take advantage of the fact your brain does not know the difference between what’s real and what’s imagined when it comes to imagery. Instruct your day-dreaming activity to envisage what happiness and success look like, feel like, smell like, taste like and sound like.

              When you daily rehearse your mini movies of your success and happiness goals, your brain’s reticular activating system will begin filtering in information to help you reach these.

              Before too long, your plans, actions and decisions will increasingly honor these. Keep your eyes on the prize and you are more likely to reach success sooner than you might think.

              15. Become an Expert Researcher of Your Own Challenges

              Whilst we have all the resources within us, we don’t necessarily have all the answers. However, when knowing more, we feel (and are) in more control.

              Look further afield and gain from the knowledge, experience and insights of the qualified experts in those areas. However, be aware of ulterior agendas being pushed upon you.

              Sifting through the information relevant to you and following your gut instinct will only spark your motivation. The considered decisions you make in the moment will always be the right ones.

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              Featured photo credit: Fab Lentz via unsplash.com

              Reference

              [1] Marsha Linehan: Radical Acceptance
              [2] James H Fowler, associate professor, Nicholas A Christakis, professor: Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study

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