When your head hits the pillow, it’s time to sleep, not think
Your bed should NOT be for: watching television, balancing your checkbook, planning the next day, arguing with your spouse, checking your e-mail, updating social media, texting, or making phone calls.
When in bed, books are OK, electronic devices are not.
P – Planning
Create a to-do list every morning. This gives you
a roadmap of what you need to do at the beginning of the day,
a reminder of what still needs to be done throughout the day and
a place to check off your accomplishments at the end of the day
A – Anticipation
Recognize the false assumptions you make that lead to anxiety. Will things really turn out to be as bad as you think? Probably not.
When you look to the future, visualize success rather than failure. After all, you really don’t know which it will be. So why not anticipate the best?
R – Relaxation
Breathe deeply when you feel stressed. Get up and change your environment, if only for a short time.
Go for a walk at lunch.
Relaxation means taking a break from what you were doing, not just “vegging out.” For instance, watching television isn’t always relaxing; it can be dumbing and dulling. Find activities that calm your body and stimulate your mind.
Create a time for your own kind of meditation. Find a quiet space and a quiet time that’s just for you.
K – Kindness
Be empathetic and forgiving to others when they make mistakes. Like you, they’re trying to do their best.
Learn to give constructive feedback rather than destructive criticism.
When someone makes you angry, remember that you have a choice in how you react. Instead of yelling at that bad driver who cut you off, empathize – Don’t let their bad behavior cause you to feel badly.
L – Laughter
Find the fun.
Use positive affirmations to keep yourself on track.
Affirmations should use the 4 P’s; personal, positive, passionate and present. For instance, “I am a confident and successful manager who always runs an amazing team.”
Find time to share a joke. Laugh at the curves life throws at you rather than fretting over them.
E – Eating and Exercise
Your body needs to be a well-tuned machine to manage all of the stresses that act on it. Successful people need to be fit to keep up the pace.
Avoid eating packaged snacks – anything that comes in a wrapper or plastic bag. Try natural fruit instead.
Add more colored vegetables to your meals.
Reduce caffeine in your diet. It’s a stimulant and can exacerbate physical symptoms of stress that you may already have. Choose water instead.
Avoid the escalator or elevator and take the stairs.
Find opportunities to go for a walk. Ideally, get exercise that causes you to sweat for twenty minutes at least three times per week.
Mark Ellwood, president of Pace Productivity Inc, is an internationally known productivity consultant. His company shows organizations how their employees can gain an extra hour per day on their top priority activities. Educated at McGill University, he obtained a Bachelor of Commerce in 1978, specializing in Organizational Behavior. After working for ten years in product management at Procter & Gamble and Moore Business Forms, he began his own consulting practice in 1989. At that time, Mark invented the TimeCorder, a user-friendly device for tracking time spent on various activities. Clients use this user-friendly device to accurately measure their own results. The TimeCorder tracking system has been used by organizations in 31 countries around the globe.
In the community he was involved for many years with the Toronto Jaycees and was awarded a lifetime senatorship with Jaycees International. He founded the Inventors’ Alliance of Canada in 1993, and in 2007 co-founded the Revue Film Society to save a local movie theatre. Today he works as a volunteer consultant for Management Advisory Service, providing advice to non-profit organizations at no-charge. Mark has written two books. “A Complete Waste of Time” combines humorous anecdotes with practical tips and “Cut the Glut of E-Mail” shows readers how to communicate more effectively. Mark Ellwood’s passionate mission is to give people an extra hour per day for the things that matter most.
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7 Wake-up Behaviors to Avoid First Thing in the Morning
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- MARCUS AURELIUS