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Getting Your Head Together In 10 Minutes a Day: A Busy Person’s Guide to Keeping Sane!

Getting Your Head Together In 10 Minutes a Day: A Busy Person’s Guide to Keeping Sane!


    Too busy in your hectic life to “take ten” to ground yourself for the day? Too much to do and too little time? Stressed out beyond belief and you can’t imagine sparing any extra time to stop and take stock and take a daily pulse? Do you want to get off this endless cycle of “to dos” but can’t seem to get away from your life “inbox?”

    Just when you feel like you cannot take “one more thing,” perhaps it’s time to try this “Get Your Head Together” plan for just one week.

    What have you got to lose? No more than 60 minutes.

    And what you can gain? A lifetime of a clearer head and a happier heart – and a chance to manage your stress rather than carry it.

    Isn’t it worth the trade off?

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    Even if you exercise in the morning before you start your day, surely you can spare 10 minutes to exercise your mental muscles! So let’s start by giving a ten minute plan to start the day off right!

    1st Minute: Start the day by writing out one positive intention.

    Think of an action or resolution that will help you put a positive spin on the day. Examples: Today I will make an effort to smile more. When I am in the meeting, I will say at least two things even if I fear sounding stupid. This will help me to less immobilized by my fears. 

    2nd Minute: Take a mindfulness moment for a morning mediation.

    Consciously slow your breathing, taking deep breaths and attempt to focus only on the sensations around you. How do you feel? What do you smell? What do you visualize? Example: Help yourself breath deeply by putting your hand on your stomach, feeling it extend and deflate as you breathe.  Most of us have shallow breathing and this “backwards breathing” as they teach in Yoga takes in more air to nourish the mind! 

    3rd Minute: Have on hand a menu of inspirational quotes or passages that you can choose from every day.

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    A moment of inspiration will prevent a lot of mental perspiration! Example:  “If opportunity doesn’t knock, build a door.” – Milton Berle; “We might not have it all together, but together we have it all! ” – Unknown.

    4th Minute: Think in “victor language and not “victim” language.

    Take an inventory of any negative thoughts that interfere with a positive outlook and take a minute to W.A.I.T. and ask yourself What Am I Thinking?  Identify irrational, judgmental thoughts and replace them with more rational thoughts. Separate fact from fiction! Example:  Replace negative and illogical thoughts such as ”My boss made me so mad yesterday. I can’t stand him” with “ I was mad when my boss raised his voice to me yesterday and scolded me, and I will tell him I do not deserve to be talked to like that.”

    5th Minute: Each day strive to be conscious of gratefulness for the gift of life.

    Identify at least three things you are especially grateful for. Example:  “I am grateful that I have a family that loves me and to whom I can give love, that I have freedom to choose a positive attitude, and that I get another chance to learn from and build on my successes and mistakes of my yesterdays”

    6th Minute: Surrender any grudges and bitterness.

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    Realize that a lack of forgiveness pulls you into the world of negativity, and strive to forgive everyone for everything. Example: “I forgive my ex-spouse for falling short in his behavior towards me, and although I do not condone certain behaviors, I will not keep the bitterness within – it only poisons me.

    7th Minute: Visualize a successful outcome today.

    Even if it does not come true the way you visualize, the positive visualization makes your attitude more positive no matter what! Example: Roleplay in your mind or visualize a calm response in dealing with your argumentative children.  

    8th Minute: Smile and Say Cheese!

    Swiss Cheese is full of holes – and so is our lives. It’s how you get through these holes that counts! So smile and embrace life’s imperfections!  Learn and grow from them! Example:  “I will make an effort to have a sense of humor when faced with obstacles instead of losing my sense of humor when things do not go the way I  think they “should.”

    9th Minute: Stretch your mind!

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    Think of a metaphor that will inspire you today. Comprise a list of metaphors to pick from each day. Think of your metaphor as your daily mascot to keep you in check! Example:  One powerful metaphor is that of the sunflower. A sunflower is big, bold, loves lightness and with enough light grows rapidly and robustly. It reminds us that if we keep thinking positively, we will flourish!

    10th Minute: Tell yourself something nice about yourself each day.

    This is called a positive affirmation. Tell yourself something you really admire about yourself, and this reminder will help you start the day off right by thinking straight to feel great! Example:  “I am proud that I keep trying new things and I embrace change.”  

    Wishing you the best on taking a time out as you work on transforming your life and yourself 10 minutes at a time! Are you truly too busy for that? I welcome comments to hear your reactions and tips!

    (Photo credit: Businessman Emotional via Shutterstock)

    More by this author

    Judy Belmont

    Mental health author, motivational speaker and psychotherapist

    The 10 Essential Habits of Positive People 11 WARNING Signs Of Unhealthy Relationships You Need to Be Aware Of Robin Williams’ Death Is A Wake-Up Call: 12 Natural Ways To Fight Depression Quick Test: What Is Your Forgiveness IQ? 7 Essential Ways That Inspirational Quotes Can Literally Change Your Day … and Your Life!

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    Last Updated on March 30, 2020

    16 Simple Rules to Live by for a Successful And Fulfilling Life

    16 Simple Rules to Live by for a Successful And Fulfilling Life

    Is your day-to-day life full of stress and chaos?

    Are you scrambling to find a peaceful moment in the day when you can put your feet up and relax? Are you rushed, stressed out and ready to call it quits?

    Why is that so? Who is responsible for it? Why have we made it so difficult?

    The solution is simple: simplify your life.

    It’s the implementation part that is hard, but here are the rules to live by to help you with that:

    1. Believe in Yourself , but Be Aware of Your Limitations

    The first step to accomplishing all your goals and making your dreams come true starts with this simple realization that you are human:

    You are not perfect and you can’t do everything alone.

    Always keep things realistic. Don’t put so much pressure on yourself that you find it hard to move; trust yourself to deliver what you need to, but also be prepared to cut yourself some slack.

    Own up when you make a mistake. Set goals, and enjoy the journey.

    2. De-clutter and Simplify

    You have a thousand different things screaming for attention:

    You have to tidy up the kids’ room again; you have to do the dishes and laundry; and the never-ending household chores are waiting. You have to organize your calendar and make room for more appointments; make time to socialise; help the kids with homework; and make a gazillion school runs.

    Don’t even get started on what needs to be done at the office.

    Let’s get one thing straight—you cannot accomplish anything unless you get yourself some of the clarity that comes from creating space in your life, in your relationships and your environment.

    You need to reduce, cut back, simplify—Only then will you stop the feeling of being overwhelmed and rushed.

    Give anything you haven’t used for the past 3 years to charity. Get organized

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    Enjoy the concept of enjoying without owing, and appreciating without acquiring.

    3. Use Everything in Moderation

    This is something I live by, be it work, socializing, family commitments, overeating, shopping, or watching too much TV—it helps with every single thing.

    Embrace the philosophy of “having enough”:

    There’s no need to go to extremes, so exercise common sense and learn to curb any obsessive behaviour.

    Spend less money than you make. watch your diet and watch less TV.

    4. Keep Things in Perspective

    I admit there will be times when nothing will go your way, and you will find yourself fighting battles, fixing problems and minimizing damage all day long.

    We all have those days, and it is too easy to get caught up in the drama. Get a handle on things: this, too, shall pass.

    Your child will get better soon, the noisy neighbourhood parties will end, your backstabbing colleague will get transferred (we can hope, can’t we?), and there will be actual days where you tick off all the items on your to-do list.

    Don’t sweat the small stuff. Have an open mind. Here’s Why Perspective Taking Is an Essential Skill for Success.

    5. Treat Others How They Want to Be Treated

    You might end up getting in trouble if you try treating others how you want to be treated, instead of how they would like you to treat them.

    For instance, if you are not a phone person, you might not call your friend because you assume that they feel the same way you do, which may not be the case.

    Try to be sensitive to the needs of others, and occasionally going out of your way to do something for them.

    Try not to judge. Be generous; try to do something nice for somebody on a regular basis.

    6. Family First

    My priority is my family, and I left work to start my own freelancing career for the flexible hours it gives.

    That doesn’t mean that my work is not important—it just means that I have to operate in a way that works for me and my family.

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    How important is it to you that you spend time with your family? Are you making sure that your work doesn’t prevent you from doing just that? What sort of arrangements have you made to make it happen?

    You don’t have to stop living your life for your family members, but you’ll feel far less guilt if you prioritise and make time for them.

    7. Pay Attention to the Moment

    Stop thinking about what happened in the past, or worry about what might happen in the future.

    Live in the moment and learn to savour each one: How to Live in the Moment and Stop Worrying

    8. Have a Positive Mindset

    You are what you think all day long.

    If you have nothing but negative thoughts racing through your ahead, then that’s what you are going to get, so try shifting to a more positive outlook on life.

    You will be surprised to see that whatever you wished for will start to manifest itself around you.

    “Whether you think you can, or you think you can’t—you’re right.” ― Henry Ford

    This is How to Cultivate a Positive Mindset (A Step-By-Step Guide).

    9. Educate Yourself

    The most interesting people are the ones who take an interest in life and never let go of the “beginner’s mind”. They discover learning opportunities and continue to grow, both personally and professionally.

    Be a life-long learner. You don’t have to get old to become wise.

    Read good books. Try to learn something new every day. Take courses in subjects you enjoy.

    Learn to Create a Habit of Continuous Learning for a Better You.

    10. Be Passionate About Something

    There are some people who are so bursting with energy and vitality that others feel compelled to listen to them, and feel drawn to them.

    Passionate home cooks, budding interior designers, gourmet chocolate lovers, antique collectors—just try asking them a question about their interest and they will talk your ears off.

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    You want to be that person:

    Someone who’s full of love for something significant.

    Have one meaningful hobby that encourages you to follow your passion, and you’ll begin each day looking forward to something special.

    Don’t know your passion? Take a look at this: How to Find Your Passion and Live a Fulfilling Life

    11. Always Be Reflective

    Do you ever think about yourself in moments of solitude?

    What makes you, you? What makes you tick? What bores you to death? What sort of things do you dream of? What can’t you get over? What regrets do you have of your past?

    Take some time to think about those things and you’ll understand yourself more clearly and deeply. You’d be surprised at the life-changing impact such reflection can bring.

    Consider doing a Myers-Briggs Type Indicator (MBTI) or another personality assessment to develop true understanding of your self.

    12. Surround Yourself with Supportive People

    Three things can change your life: friends, books and your thoughts.

    Choose them wisely.

    Avoid naysayers and party-poopers.

    Learn the 15 Differences Between Positive People And Negative People and surround yourself with the positve ones.

    13. Banish the Word “Perfection”

    Listen to what you tell your children: always do your best and forget about the rest. Here is Why Being A Perfectionist May Not Be So Perfect.

    You are expert enough. Strive for excellence, not for perfection.

    14. Fix It or Deal With It, Stop Whining About It

    Nobody likes a person who complains all the time.

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    If you look around, you’ll see many people who have been dealt a bad hand, but are making the best of things.

    Don’t blame others for your problems. Don’t make excuses. Don’t be overly sensitive. Don’t be a drama queen.

    15. Remember Things That You Are Grateful For

    Try this exercise:

    Whenever you are feeling low, make a list of all the things that make you happy, joyous, and grateful.

    A beautiful family, adoring kids, kind friends, health, happy home, a job that pays the bills, surprise dinner prepared by a loving spouse, a blog, favourite books and keepsakes, unexpected twenty dollar bill in your jeans pocket.

    Everything counts.

    After you’ve done this, consider what has happened to the feelings of doom and gloom. It is impossible not to be cheered up after remembering all the fantastic things you have in your life.

    Be grateful, and always make room for more happiness.

    Some inspirations for you: 32 Things You Should Be Grateful For

    16. You Can Have It All, Just Not at the Same Time

    There is no greater truth than this:

    You cannot have everything at the same time. You have only 24 hours in a day and need to take care of your relationships, work and spirit.

    One any given day, the focus will shift. Some days your children have to go to after-school care because you have an important meeting, while other times work has to take a back seat because of a sick child with a high fever.

    Sometimes you just need to chill with your girlfriends because it has been ages since you last took a break.

    You don’t have to do everything all at once, and life doesn’t have to be complicated.

    Simple living is mindful living.

    More Tips About Living a Fulfilling Life

    Featured photo credit: Unsplash via unsplash.com

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