The 5 Minute Challenge…
John Page Burton is a life and business coach and the author of two books. to learn more visit http://www.jpburtongroup.com/
As a coach, “I just want to be happy” is something I hear on a regular basis. Happiness is relevant and means different things to different people. One person may be extremely happy because they received a promotion at work while another person is equally happy because they are able to move off the streets and into a shelter. In reality, most of us define happiness based on the level of comfort we experience in any given moment. I have found in my personal and professional life that when I focus on the following 5 suggestions, my life and business thrive. When I deviate from them, I tend to experience discomfort and frustration. Let’s take a closer look….
1. Be PRESENT. When we dwell on the past or obsess about what may or may not happen in the future, we are missing our present moment experience. We problem solve from our past, we create in the present. Most of us have a pretty good present moment going on and the only way to ruin it is to jump back into the past or zip into the future. Stay focused on NOW and observe how your “happy meter” skyrockets.
2. Check the facts, don’t make assumptions. At one time or another, all of us have been guilty of making assumptions about someone or something. For example, we may have “assumed” that our boss was out to get us, our spouse was having an affair, our neighbor was a drug dealer or our teenager didn’t like us. By asking questions rather than making assumptions, we may learn that our boss’s decision to give us more work responsibility is because he is grooming us for a promotion. Our spouse is actually working late to earn extra money to surprise the family with a European vacation. Our neighbor works from home and because he met all of his sales goals he treated himself to a brand new BMW. Our teenager is actually being bullied at school and doesn’t know how to express their sadness and fear. By asking better questions and checking our facts, we can save ourselves and others a great deal of unhappiness and confusion.
3. Run your own race. Comparing ourselves to others only distracts us from reaching our full potential. Far too many of us base our success on the perceived success of others. The key word is “perceived”. I have known quite a few people who lived in gorgeous homes that were in foreclosure or who drove beautiful cars that were on the verge of repossession. On the other hand, I know numerous people who live modestly, drive older model vehicles and enjoy 7 figure portfolios.YOU CAN’T JUDGE A BOOK BY IT’S COVER SO STOP COMPARING YOURSELF TO OTHERS AND RUN YOUR RACE!!!
4. Happiness is a CHOICE. I am not going to be a Pollyanna and pretend that bad things don’t happen to good people or that life is all wine, roses and chocolate. Life can be very challenging. Choosing happiness means that we look for the blessing in every adverse situation we face. The blessing is there, our job is to find and embrace the lesson.
5. Listen to and learn to trust your inner voice. Our inner voice is a divine voice. When we listen to and trust our inner voice we are listening to and trusting our creator. We have all had those moments when we kicked ourselves for not trusting our gut. We knew something didn’t add up but we forged ahead anyway and lo and behold something was indeed wrong. We can save ourselves a great deal of unhappiness and regret by simply learning to trust our inner voice.
I hope these 5 suggestions will help you enjoy more happiness and less stress in your life and career.
As always, I look forward to your thoughts and feedback.
I routinely hear clients express their frustration with their inability to find balance between their work life and their personal life. They tend to become equally frustrated when I explain that for most of us, achieving total balance in our personal and professional lives is a myth. In order to maximize our effectiveness in any area of life, we must be able to maintain focus and channel our energy into the task at hand. For example, when we are at work we must be focused on work. When we go to the gym we must be focused on our work out. When we are at home we must be present and focus on activities that involve our family. It’s impossible to be physically or mentally at two places at the same time. It’s also impossible to block out all of the distracting thoughts that roll through our mind in any given day. For example, if a family member is battling a disease we are going to carry this worry to our workplace. Likewise, if we are having significant challenges at work, we are going to bring them home with us. The key is to remain present and simply BE with the task or challenge at hand.
Below are a few suggestions to help keep us focused in life and business.
*Leave work at work. When we fail to turn off work we are effectively stealing from the emotional bank accounts of our family and friends. Our spouse, children and friends all deserve our undivided attention. For example, my wife and I will allocate 5-10 minutes at the end of the day to re-cap our work related experiences and then we shut off our work conversation and focus on BEING together.
*When at work it is important to focus on our 3-5 most important tasks. Don’t add anything else to the list until the last one is complete. This keeps us focused and free from creating long, meaningless “to do” lists.
*Stay out of office politics and refrain from participating in gossip. Gossip is like Cancer, if not cut off early, it continues to spread and grow and before long it infiltrates every area of our lives.
*Delegate. Delegation is freedom. When we routinely “do everything ourselves to ensure that it is done right” not only do we eventually burn out but we send a strong message to those in our charge that they are not capable. Delegation frees us up to focus on the tasks that truly need our attention. Focus on your strengths! Someone is strong where you are weak and vice versa.
*Use your vacation time. Every year, millions of Americans fail to use their paid vacation time. Vacation time should never be left on the table. If you are afraid that using your vacation time could put your job in jeopardy then it might be time to look for a new job. Vacation is good for the soul and allows us to recharge our mental and emotional batteries.
In our personal life…
*Date nights. Regularly scheduled date nights are a great way to stay connected and keep the spark alive in our relationship or marriage. There is only one rule for a great date night…DON’T TALK ABOUT WORK!
*Planned family activities. The family that plays together tends to stay together. Family activities effectively open lines of communication between parents and children which in turn builds trust. When enjoying family activities it is important to disconnect from technology in order to focus on and truly enjoy the experience at hand. Growing and deepening our relationships with friends should also be high on our priority list.
*Nutrition. What we put into our body goes along way toward determining the quality of our life experience. Good fuel=energy and focus. Bad fuel=sluggishness and apathy.
*Exercise. Movement is good for the body and soul. For example, a brisk 30 minute walk can significantly boost our mental acuity and improve our mood due to the “natural high” that comes from the release of endorphins and serotonin. Become a mover and shaker!
*Become a life long learner. Not only is learning fun but studies have shown that as we get older the consistent use of our cognitive function may help to prevent Alzheimer’s disease and Dementia.
By focusing on these suggestions we can’t help but become better partners, parents, employees and friends. In today’s fast paced, high tech world, finding balance between our work life and personal life is “pie in the sky”. Our goal should be to focus on our present moment whether that involves work or play and let life unfold accordingly.
As always, I look forward to your thoughts and feedback.