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It is the start of another bustling day, the sun peeking over the horizon, casting a warm glow on the world outside your window. A day awaits with your calendar blocked for meetings, consultations, and calls.
You sit up, stretch, and ponder the day ahead.
You think of effective strategies to navigate the stressful business meeting, to handle that difficult colleague and ways to complete the much daunting task on your desk.
It is going to be just another day full of engagements or would you choose to make it extraordinary?
As working professionals, we understand that the majority of our time is dedicated to our profession. But beyond the boardroom and the balance sheet, beyond the team calls, there lies a realm. Where habits: the small, consistent actions wield their magic most profoundly, enhancing the quality of our everyday lives and the way we experience it.
So, let's delve into 3 transformative habits that take less than 5 minutes to implement and can infuse each moment with purpose, meaning and fulfillment.
Image: Leonardo AI
The art we often neglect- Smile.
Might sound cliche, yet the art of smiling is not a mere reflex, but a conscious act of kindness. When was the last time you consciously smiled at a coworker?
Research says children smile up to 400 times a day, 30% of adults smile more than 20 times a day and less than 14% of us smile less than 5 times a day!
Studies conducted at Uppsala University in Sweden confirmed that other people’s smiles actually compel us to smile, while suppressing the control we usually have over our facial muscles. They also suggest that it’s very difficult to frown when looking at someone who smiles.
Smiling has been shown to increase happiness levels, so next time you smile you aren’t just improving the quality of your day but also creating a ripple that is contagious!
Being in the present moment.
The quote “The best way to take care of the future is to take care of the present moment”, by Thich Nhat Hanh is priceless. It humbly states a lifetime of lessons: be it personally or professionally.
Staying present in the moment is the only control we can exert. If you have channelized it well, you have defined the course of your future.
It might mean noticing the frustration on your manager’s face when something doesn’t go right, or noticing the compassion and empathy a leader embodies.
It simply means to be present. To notice. To appreciate. To pay attention.
Focusing on the present not only makes you a better listener, it improves your relationships- personally and professionally. Achieving your goals becomes easier, since being in the present enhances your motivation and energy levels.
In fact, a study published by Kiken et al., 2017 (on Mindfulness N Y) states that the ability to savor the moment amplifies positive emotions and indicates psychological health.
Next time your mind wanders, it would take you just 5 secs to come back to the present.
Ask yourself these questions:
What is it that you can appreciate?
What is it that you do not like about the present?
How can you help change that?
How can you make it work better?
In fact, being present in the moment is one of the important aspects of effective leadership.
It entails actively engaging with the present situation, garnering genuine connections with the team, which fosters a culture of trust and respect.
Positive self-talk.
The journey of positive self-talk is akin to having a trusted ally by your side, rooting for you through every challenge and triumph.
For leaders and professionals, it is an invaluable tool for emotional regulation. Garnering the ability to calm your self-doubts can prove to be one of the best habits you will ever cultivate.
Research proves the ability of positive self-talk and negative self-talk to modulate brain states concerning cognitive performance.
However, it is vital to note that there is a huge difference between cultivating the habit of positive self- talk and blindly dismissing every unpleasant situation.
Here’s how to get it right:
First, become aware of your inner dialogue. Notice when your thoughts veer towards self-criticism or doubt. Observe its source: is it you, or deliberate negativity from your surroundings?
If you are the source, challenge negative thoughts with positivity. Replace self-limiting beliefs with conscious self-encouragement and empowerment.
Surround yourself with uplifting influences. Engage with inspiring content, supportive communities, and encouraging friends.
Hope you found value.