Meditation is an excellent way to learn to control your mind. If you’ve never meditated before, it may be difficult at first, as your mind is not used to stillness. It will get much easier with practice, so do not get discouraged. It only takes five or ten minutes a day to start achieving results. If you want to regain focus in the moment, you can try writing down what keeps popping up in your head. Think about it like a brain dump. When you get these thoughts out of your head, you’ll be able to focus better. Dedicate some time later to attend to these thoughts or ideas. [2] X Research source
For instance, if you loved a past tutoring job, take more opportunities to help others and share your knowledge.
Your motivations may be closely linked to your values. For instance, if you value friendship, you might be motivated to spend time with the friends you already have and meet new people.
Just sit down and write out a few accomplishments you would like to reach over the next few years. These may include graduating college, getting a job, or learning to speak Italian. Encourage goal setting by surrounding yourself with goal-oriented people and also creating relationships with mentors with whom you can discuss your dreams periodically.
Try to set SMART goals that are specific, measurable, attainable, realistic and time-bound. For instance, your might break down “getting a job” into smaller segments. You might need to update your resume, complete an internship, or get additional education to reach this larger goal. [7] X Trustworthy Source Substance Abuse and Mental Health Services Administration U. S. government agency whose mission is to reduce the impact of substance abuse and mental illness on America’s communities. Go to source Be mindful about the time frames you give yourself. Make sure they are reasonable and account for rest, recreation, and the unexpected in life.
When you can backup your ideas with facts, you’ll feel more confident in yourself, and you’ll be better prepared to have rewarding conversations with other people. Be mindful of whom you choose to associate with. Choose people who are also informed and thoughtful and who respectfully challenge your ideas. Use good judgment when reading information published on the internet. Some websites purposely spread false or malicious content.
If you’re a habitual worrier, set aside a short window of “worry time” every day. Give yourself ten minutes to do nothing but worry. If you catch yourself worrying at other times throughout the day, force yourself to think about something else. [10] X Research source Try out a few different times of day to do this and stick with the one that works best for you.
Similarly, when something goes well in your life, congratulate yourself for the role your hard work played in the achievement, instead of chalking it up to luck. Share the good news with others and find a way to commemorate it. This will help keep you motivated and build your self-confidence.
Start with one good habit at a time. Keep a log of how often you stick to the habit. Try to consistently do the habit for at least a month before moving on to the next one.
Educate yourself and update your knowledge by doing activities such as: reading, watching documentaries, listening to podcasts, and visiting museums.
If you notice the person is continuously needy and persuasive and you have a bad feeling about them, don’t associate with them. They most likely don’t have your best interest at heart.
Stay in perspective by conducting reality testing against such thoughts. Ask yourself whether you have clear evidence to support the thought. Or, decide if there is a better, more realistic way of viewing the situation. For instance, if you give a bad talk in front of 100 people, you might think, “I’m a terrible speaker. I should never speak to a crowd again. ” If that happens, take a mental step back and remind yourself, “Lots of people have given one bad speech. It’s not the end of the world. ” Try consulting a trusted friend or advisor in order to gain some perspective. This person is not as emotionally invested and can be more objective, which may give you new things to consider.
Although strong-minded people are often in competitive fields, such as sales, athletics, politics and academics, they win by being able to move past competitive pressures. Pay attention to your social media use and determine whether it’s causing you to compare yourself, feel inadequate, or suffer from any other negative impacts.
Your self-talk can be a sneaky source of negativity, so keep an eye on it. If you notice that you’re giving yourself unhelpful feedback, change it to something positive instead. For example, you could change “Why do I even try?” to “I’m going to make one little improvement to the way I do this today. ” This can be heavily impacted by the people you spend time with. If you notice that people you’re around a lot tend to speak negatively, you may want to spend less time with them for the sake of your own personal growth.
For example, you could increase your tolerance for discomfort by joining a public speaking group like Toastmasters or signing up for a challenging workout class.
For example, if you can’t get hired for the kind of job you want, you could try working a different job temporarily while taking night classes in your chosen field. If you decide that a goal or task is not worth your time anymore, it’s okay to stop pursuing it, but make sure you’re honest with yourself about your motivations. Quit because your goal is no longer in line with your goals or values, not just because it’s hard.
