Advertising
Advertising

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.

Advertising

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.

Advertising

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

      Advertising

        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.

            Advertising

            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

              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

              Trending in Mental Strength

              1 How to Get Motivated and Be Happy Every Day When You Wake Up 2 Feeling Stuck in Life? How to Never Get Stuck Again 3 3 Ways to Reprogram Your Subconscious Mind to Reach Your Goals 4 How to Live up to Your Full Potential and Succeed in Life 5 The Real Causes of Lack of Energy That Go Beyond Your Physical Health

              Read Next

              Advertising
              Advertising

              Last Updated on December 13, 2018

              How to Get Motivated and Be Happy Every Day When You Wake Up

              How to Get Motivated and Be Happy Every Day When You Wake Up

              It’s Monday morning. The alarm rings. What’s the first thought that comes to mind when you open your eyes?

              “I really don’t want to go to work today”, “I have such a long day ahead, what a dread”, or “Yes! It’s a brand new week ahead! Looking forward to getting lots done.”

              Whatever your response may be, ask yourself this question:

              “What is it that made you feel unmotivated?” What was driving you to feel negative or positive about your Monday ahead? How to get motivated?

              Meet Nancy

              I used to have a colleague by the name of Nancy. She came to work at the same time every morning, and would leave at 6.30 sharp every evening. Not a minute earlier, not a minute later. She was known to be the office grinch as she was often grumpy towards everyone, so much so people would avoid her whenever possible. She complained about everything under the sun.

              I had a brief conversation with her one morning in the office lounge where we were both getting coffee. She told me she had been working with the company for over 20 years! When she told me that, I asked her what motivated her to stay on for so long, and her reply was simply “I don’t know. It’s a job that pays the bills, and is close to where I live.” With that, she walked away and I was left standing alone in the lounge with my hot coffee, at a loss for words.

              How could someone be doing the exact same thing for over 20 years? And she clearly doesn’t enjoy her work, what with all that complaints and grouchy attitude. So why hasn’t she done anything about it?

              The 2 Types of People

              This might be an extreme case, but I’m sure you must know of people who have been doing the same thing for years and seem to not have any problem staying stagnant. Whether it be in their marriage, job, or personal endeavors, they seem to be getting along just fine without progressing towards anything ‘better’.

              On the other hand, I’m sure you would also know of individuals who focus on the positive, set goals and are constantly pushing themselves to greater heights. Be it promotions at work, building a family, celebrating milestones in their marriage or relationships, upgrading houses and cars, setting up new businesses, or going to school again, these individuals seem to constantly progress towards something that improves or enhances their life.

              Advertising

              So what’s the difference between these 2 category of individuals?

              What you feel like or don’t feel like doing, boils down to one thing. And that is motivation. It is the force, or lack of, that keeps driving you forward to overcome challenges and obstacles to achieve your goals.

              Without motivation, you’ll give up after a few failed attempts or even on the first tough challenge that comes your way. Or, in the case of Nancy, just remain where you are: unhappy yet not doing anything to progress ahead.

              What is Motivation, Really?

              Whether you realize it or not, motivation is a huge force in your life; and it needs to be harnessed in order to excel and actually enjoy whatever it is that you’re doing on a daily basis.

              Unfortunately, many overgeneralize the word motivation. We think of being either motivated or demotivated as a simple “yes” or “no” state of being.

              But motivation is not a switch. Motivation is a flow. To feel motivated, you need to dive beyond the surface. Just reading a motivational quote, being encouraged by your friends or even mentor won’t help you build sustainable motivation in the long run.

              You can think of the motivation that we want to achieve like the Sun (self-sustaining and long lasting), which supplies a constant influx of energy to all life on Earth. Just like the Sun, your “motivation engine” has different layers, starting from the core and spreading out to the surface. The surface is what you see, but the real process is driven from the core; and that’s the most important part… I’ll explain why in a moment.

              If you can create a self sustaining motivation engine, you’ll not only be able to find more meaning and purpose in your life, but you’ll be able to enjoy every minute of what you’re doing, which will make your roles and responsibilities less of a chore. Now wouldn’t that be a game changer?

              Let me help you understand this motivation flow better, by breaking down the Motivation Engine into 3 parts:

              Advertising

              1. Core – Purpose
              2. Support – Enablers
              3. Surface – Acknowledgement

              I’d say we’re most familiar with layers 2 and 3, as we come into direct contact with both of them frequently.

              The Second Layer: Support – Enablers

              In essence, the second layer of the Motivation Engine (also known as Enablers) is what supports your goals. They can magnify the motivation core you have, or speed up the momentum that you build. Basically, they create favorable circumstances for things to go smoothly.  

              The Third Layer: Surface – Acknowledgement

              The third layer, also known as Acknowledgement, encompasses any type of external recognition that might give you motivation. It may come in the form of respect or recognition, such as compliments and praise.

              Or it could be emotional support through encouragement, feedback and constructive criticism. It could also be affiliation, where you have mutual companions or buddies sharing the same goal or burden with you.

              This is generally what you see on the surface when you look at other people. You see the external acknowledgement, respect, and recognition they’re getting.

              The Innermost Layer: Core – Purpose

              But what’s most important, and the true driving force behind your Motivation flow, is the innermost core – your Purpose. Your purpose is what differentiates the motivated from the demotivated, the achievers from the underachievers, the happy from the unhappy.

              Your motivational core is your Purpose, and is sustained by two things: Having Meaning, and Forward Movement. With these two as a foundation, you’ll have a power source that will feed you motivational energy indefinitely.

              So, how do you do these two things?

              How to Sustain Your Purpose

              Having Meaning is simple. Just ask yourself a question: Why?

              Advertising

              Why are you pursuing a certain goal? If the reason is vague or unclear, then your motivational energy will be the same. While motivation provides you energy to do something, that energy needs to be focused somewhere. So without meaning, there is no direction for your energy to be focused on.

              Yet, having a meaningful objective doesn’t mean you have to change the world or create A huge impact on society. The secret to meaningful work is simple: it should contribute value to something or someone that matters to you.

              Next up is gaining Forward Movement. In short, this means to just keep moving. Like a snowball, motivation from having progress creates momentum. So to keep this up, you have to keep moving.

              And the good news is, your progress doesn’t have to be huge for you to recognize it. Small amounts of progress can be just as motivating, as long as they keep coming. Like driving a car, you may be really impatient if you’re at a complete halt. But, it lessens if you’re moving forward–even if you’re moving slowly.

              Creating a simple progress indicator like checklists or milestones, are a great way to visualize your small (and big) wins. They trigger your brain to recognize and acknowledge them, giving you small boosts of motivational energy.

              This is why video games are so addictive! They’re full of progress indicators everywhere. Even though the progress is completely virtual, they’re still able to trigger the motivation centers in your brain.

              Find Out What Drives You Today

              So why not take some time today and do a quick reflection of where you’re at now? Take one aspect of your life that you’d like to be more motivated.

              For example, it may be your current job. First, start with why. Write down your reasons for why you’re in the job that you’re in. Then think about your Motivation Core: Your Purpose. Write down what it is within your job that gives you meaning, and what are some things that will help push you forward in life.

              Once you have those points, it’s time to do a comparison. Does your current job help you make progress towards that Purpose that you’ve written?  

              Advertising

              If it does, then wonderful! You’re on the right track. But if it doesn’t entirely, or you now realize you’re way off target, don’t panic. It’s definitely not too late to align your actions back to your true purpose.

              Here at Lifehack, we’ve condensed over 15 years of life improvement coaching into 7 distinct Cornerstone Skills. And finding motivation is just 1 of 7 Cornerstone Skills that you can master to dramatically turn your life around!

              Wouldn’t We All Like to Be Happy?

              Happiness need not be a vague term or illusion that you’re constantly chasing after–with no end in sight. By finding your true motivation, you’ll be one step closer to realizing your happiness and finding meaning in all things you do.

              And for those of you who feel like you’re already working towards your purpose or goals, learning these 7 Cornerstone Skills will only help you to push progress even further, and at a much faster rate. Wouldn’t it be amazing to be 10 times more productive?

              You may have read hundreds of books, articles, and watched videos, maybe even tried some solutions too to help you stay motivated. But, none of them really have any impact. They bring only incremental changes, and that’s not what you’re really looking for. This is because permanent change requires a holistic approach, and is more than just focusing on one area of your life, or working on changing a part of your routine or actions.

              You want to make a fundamental change; but it feels like big, unknown territory that you can’t afford to venture into at this point in your life.

              The truth is, taking your life to the next stage doesn’t have to be this complicated. With our course, it’s actually quite simple. It’s an all in approach, and the 7 Cornerstone Skills is just what you need to make that holistic change. So if you’d like to take the first step to achieving your life purpose, the time is now!

              Featured photo credit: Candice Picard via unsplash.com

              Read Next