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Your “personal stress detox program”

Your “personal stress detox program”

I have been thinking recently about the importance of taking enough vacation to get a real break from work. Here’s how to use the upcoming vacation season to make a huge impact on the load of stress that you’re almost certainly carrying around.

  1. Make sure that you take a long-enough vacation for the program. You need at least seven days, preferably more if you can manage it. Any less won’t give you the time to make a real impact on your mind or body.
  2. Make a list of what you must leave behind: your laptop, your BlackBerry, your PDA, any paperwork from the office, any work-related reading matter. You must treat those as a recovering alcoholic should treat beer, wines, or spirits: absolutely forbidden!
  3. Give your cellphone to someone whom you can trust to prevent you using it during your vacation, except in the direst emergency. No “checking in” with the office. No telling colleagues they can contact you if they need to.
  4. Make it clear to everyone at work that you’re not contactable. If necessary, tell them that there’s no cellphone signal where you’re going, no Internet links, and no possibility of getting anywhere where electronic communications are available. (Consider the message you give when you resolutely remain in contact during your vacation, or make others check in with you. It says: “I don’t trust you not to mess up, because you’re a moron, you’re incompetent, or you’re such an asshole that you’ll stab me in the back as soon as I walk out the door.”)
  5. Travel these days is very stressful.Try not to travel too far. Make plans that include lots of lay-over time, so you won’t be fretting about making that next flight.
  6. While you’re away, ask that trusted person to answer all phone calls. Never pick up the phone yourself. The rule is no contact from anyone concerned with work, save in a genuine emergency (and I mean genuine, like the office burned down).
  7. Pick a vacation that includes lots of places to go, things to see and do, and fresh experiences to keep you fully engaged. Don’t lie on a beach or hang around the pool. Boredom will send you mind scurrying back to work-related issued and have you imagining all kinds of problems waiting for you. Then you’ll try to find some way of getting in touch.
  8. Stay in the moment. No past. No future. Simply pay attention to what is happening right here and right now. Most of us spend nearly all our time worrying about what’s going to happen, or analyzing what did. You can do nothing to change the past and the future is unknowable. But both can prevent you from enjoying what’s here, right now.
  9. Let go. Let go of worries, fears, hopes, expectations, anxieties. they will still be there when you get back, so try to ignore them for the period of your vacation.
  10. Get plenty of sleep. Most people are chronically sleep-deprived. Make sure you can have 8 hours of uninterrupted sleep at might. Maybe throw in a few siestas as well.
  11. Accept how things are. Don’t try to imagine the perfect vacation. Don’t judge it against any preset ideas, or against past vacations, or against other people’s ideas of how it should be. Just accept whatever comes.
  12. Don’t watch TV. None. If you want to watch a film, make sure it’s the kind you get on a special channel, not one on a regular network. Let the world look after itself. No checking up on the stockmarket either.
  13. Reading is fine, but must not include anything even remotely work-related. Try to choose something other than typical pulp fiction. Something to stimulate your mind and challenge your habitual ways of thinking.
  14. Listen to music. Better still, play some music. Sound and rhythm are great healers.
  15. If you find yourself feeling bored and with nothing to do, do something energetic that won’t let you sit and think about work, or about how bored you are. Play some sport. Go for a walk. Swim. Go to the gym.
  16. If you find yourself spending hours just enjoying what you’re doing and thinking about nothing in particular, congratulations. Your program is a success!

Adrian Savage is a writer, an Englishman, and a retired business executive, in that order. He lives in Tucson, Arizona. You can read his other articles at Slow Leadership, the site for everyone who wants to build a civilized place to work and bring back the taste, zest and satisfaction to leadership and life, The Creativity Class: a place to discover the best ideas on having the best ideas, and Working Potential, where you’ll learn about great ideas for self-development. His latest book, Slow Leadership: Civilizing The Organization

    , is now available at all good bookstores.
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    Last Updated on May 12, 2020

    8 Steps to Continuous Self Motivation Even During the Difficult Times

    8 Steps to Continuous Self Motivation Even During the Difficult Times

    Many of us find ourselves in motivational slumps that we have to work to get out of. Sometimes it’s like a continuous cycle where we are motivated for a period of time, fall out and then have to build things back up again.

    There is nothing more powerful for self-motivation than the right attitude. You can’t choose or control your circumstance, but you can choose your attitude towards your circumstances.

    How I see this working is while you’re developing these mental steps, and utilizing them regularly, self-motivation will come naturally when you need it.

    The key, for me, is hitting the final step to Share With Others. It can be somewhat addictive and self-motivating when you help others who are having trouble.

    A good way to have self motivation continuously is to implement something like these 8 steps from Ian McKenzie.[1] I enjoyed Ian’s article but thought it could use some definition when it comes to trying to build a continuous drive of motivation. Here is a new list on how to self motivate:

    1. Start Simple

    Keep motivators around your work area – things that give you that initial spark to get going.

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    These motivators will be the Triggers that remind you to get going.

    2. Keep Good Company

    Make more regular encounters with positive and motivated people. This could be as simple as IM chats with peers or a quick discussion with a friend who likes sharing ideas.

    Positive and motivated people are very different from the negative ones. They will help you grow and see opportunities during tough times.

    Here’re more reasons why you should avoid negative people: 10 Reasons Why You Should Avoid Negative People

    3. Keep Learning

    Read and try to take in everything you can. The more you learn, the more confident you become in starting projects.

    You can train yourself to crave lifelong learning with these tips: How to Develop a Lifelong Learning Habit

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    4. See the Good in Bad

    When encountering obstacles or challenging goals, you want to be in the habit of finding what works to get over them.

    Here are 10 tips to make positive thinking easy.

    5. Stop Thinking

    Just do. If you find motivation for a particular project lacking, try getting started on something else. Something trivial even, then you’ll develop the momentum to begin the more important stuff.

    When you’re thinking and worrying about it too much, you’re just wasting time. These tried worry busting techniques can help you.

    6. Know Yourself

    Keep notes on when your motivation sucks and when you feel like a superstar. There will be a pattern that, once you are aware of, you can work around and develop.

    Read for yourself how the magic of marking down your mood works.

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    7. Track Your Progress

    Keep a tally or a progress bar for ongoing projects. When you see something growing, you will always want to nurture it.

    Take a look at these 4 simple ways to track your progress so you have motivation to achieve your goals.

    8. Help Others

    Share your ideas and help friends get motivated. Seeing others do well will motivate you to do the same. Write about your success and get feedback from readers.

    Helping others actually helps yourself, here’s why.

    What I would hope happens here is you will gradually develop certain skills that become motivational habits.

    Once you get to the stage where you are regularly helping others keep motivated – be it with a blog or talking with peers – you’ll find the cycle continuing where each facet of staying motivated is refined and developed.

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    Too Many Steps?

    If you could only take one step? Just do it!

    Once you get started on something, you’ll almost always just get into it and keep going. There will be times when you have to do things you really don’t want to: that’s where the other steps and tips from other writers come in handy.

    However, the most important thing, that I think is worth repeating, is to just get started.

    Get that momentum going and then when you need to, take Ian’s Step 7 and Take A Break. No one wants to work all the time!

    More Tips for Boosting Motivation

    Featured photo credit: Japheth Mast via unsplash.com

    Reference

    [1] Ian McKenzie: 8 mental steps to self-motivation

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