When your day isn’t going well.
There are days when things just don’t go your way.
We want to believe that we’re going to have a wonderful day. And that’s definitely the way to approach each day. But things happen, or don’t happen which takes the shine of the happy positive start to the day.
Unlike all the stories out there, all the social media clips, snippets of other people’s lives where they appear to be having a roaring day, a fantastic day, crushing it every single day, we secretly know life doesn’t work this way. Although sometimes it does feel as although it may just be you having all the challenges! (I was trying to avoid saying ‘all the bad luck’ – was hoping to avoid tempting fate any further, but I’ve said it!)
You couldn’t get through to people, you were expecting some news which didn’t come. A piece of work took longer than you had planned, someone cancelled, a prospect said no, and the list goes on.
There will be a day or two or even three in every week where things are just not going to go your way. And every so often you feel like giving the whole blasted week the thumbs down. That’s life!
I had one of those days yesterday.
The podcasting editing took longer than I had planned.
The scheduled phone call didn’t turn out the way I was anticipating. Delays and budget issues!
My social media planning started to look complicated – there were just too many options in a scheduling app I was considering using. It made a head spin and gave me a headache.
The weather was awful – windy, cold, and wet. And my office space started to feel cold!
And on top of this I was staring at my short action and achievement list for the day and only one of the 5 things on it had been completed. You maybe thinking, ‘but you’re a coach, you should be on top of all of this’. But I’m also human and just like everyone else I can’t control things which are not in my power to control.
Anyway, the point is we all have these horrible days. What can you do when the world isn’t moving according to your plan?
Get Back In Control
Step back, waaaaay back. Get up and step away from your desk. The desk or your workspace can trap you not just physically but also in your head, your thoughts circling like vultures in your mind, dark and menacing.
So, it’s time to take a big step away from your desk, make a coffee or tea or what ever takes your fancy right at this moment. Just make sure keep your head clear!
If you can take some time out, even 10 minutes will do, then do so. Go to a different part of the office, or you home, or get ouside. Find a place to sit comfortably and enjoy your drink.
Deep Breathing And Mindfulness
You can also do a deep breathing exercise to calm your mind. The best version I have found which works for me is to breathe in, hold, and the breath out is longer than the inhale. Follow the steps below:
- Breathe in with your belly and diaphragm (not your chest – the ribs act as constraints) This means pushing your belly out as you breathe in and pulling inwards as you breathe out.
- Breathe in slowly for 4 seconds.
- Hold the breath for 2 seconds.
- Slowly breathe out for 6 seconds
- Pause for a couple of seconds and repeat.
The key is to breathe out for at least 2 seconds longer than when you breathe in. You can change the times to suit you. You could breathe in for 5 seconds and breathe out for 7 seconds. Adjust the timing so it’s comfortable for you. Works even better if you can lie down.
Do this for about 5 minutes or longer if you can. As you breathe in and out feel your body relax, let your shoulders drop and ease downwards. You should feel the tension ease from around you neck and shoulders.
What’s The Most Important Thing Today
At some point you will want to get back to your work. Rather than going back to your desk, stay where you are and think of the one thing you want to complete today. Remind yourself of the action or achievement list and pick the one thing which is the most important and will have the most positive impact to you, your work, your business.
Grab a piece of paper and a pen and break down this one task you. Keep it simple and break it down to the actions you will take to complete or move the task along to the next stage.
Give yourself some timeframe to work with. You can work on the task for 30 minutes, an hour or two hours. This will bring you to the present, to this moment, because that’s all there is and it’s also the place to you decide what you will do and think.
It’s not easy to ignore what has happened and the things you still want to get done. The thoughts may well come back into your mind. You already know you can’t change what’s happened, and you can only work on one thing at a time.
Focus on the task and the actions you have decided to tackle and give your full and mindful attention to it for the next 30 minutes or so. Taking small actions on one thing and you will get back on top of your day.
More Time For You
At this point you may feel as though you can keep going and finish off the other things on your list, and that’s fine if you can keep up the momentum. I would, however, get you to consider calling it a day a little sooner than you would have done once you have completed the one important task. Take some time out to look after yourself. Go for a long walk, plan your evening meal, give your mum a call!
Good days and bad days will always come around. Work will always have another task to do no matter how many have been completed and crossed out. We all have endless task lists.
Take some time to rest, recharge, and reconnect with people who matter to you. Tomorrow it will all begin again!
Have great day, great week, great life!
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