Mind Work | 2020 April
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WFH VOL4: The importance of Balance

Balance — Why is it so important?

Think about this… If work is going well, but your social life is non-existent and seeing your mates is important to you… how would you feel?

 (Actually, this probably isn’t the best example considering the current climate)…

Ok let’s say work is going well, social life is great, but you have poor health…. OR, health is good, social life is great, work is going to plan but you have a toxic relationship at home – how do you think that you will make you feel?

What I’m saying is that it’s extremely important to pay attention to all your life domains if you’re to experience a peaceful, stress-free mind. Most of us do one to two things:

The first — You focus solely on all things going well in your life and ignore the things that aren’t. Which in turn leaves you with that constant unsettled feeling in background that you may be able to shake off now and then, but it will always find its way back to the mind.

OR —  You’re the person who solely focuses on the single thing that seems to been going wrong, which causes you to feel like everything in life is ‘going-to- pot’… That one thing is having full domination of all your life’s domains.

So you see, either way, we need to have an awareness of what’s going in order for us to achieve a peaceful balanced mind. The longer we bury our heads in the sand to ignore that ‘thing’ we’re not wanting to face, the bigger it will grow, the harder it will be to confront and the more frequent it will come back to visit us until finally, it will force us to do something about it… and being forced to do anything isn’t the greatest way to handle a situation.

On the other side on the same coin, that one ‘thing’ having such a negative impact on all the other life domains needs to be put into perspective. What’s going well in your life? What will you do about that one thing holding you back from stepping into your power?

Below is a simple exercise called The Wheel of Life. It’s a great way to get a snapshot of the level of satisfaction you’re experiencing in each life domain.

Note: I’d encourage you to try and fill this out with pre-lockdown-life satisfaction in mind.

 

Wheel of Life Exercise

Completed Version –

Balance

/ˈbal(ə)ns/

noun

  1. an even distribution of weight enabling someone or something to remain upright and steady.

 

Allow your emotional state to be standing tall, upright, and steady. Gaining balance prevents overwhelm by giving you more control over your thoughts. It brings peace of mind and allows you to make better decisions… decisions that you’ve made by choice, in your own time, and from a calm place.

 

So how do we achieve balance, and peace of mind?

 

Step 1: Complete the wheel of life

The first step is to learn where the imbalance is. It may highlight a few unknowns, and it will for sure cause for action, but it will be well worth it. Of that I am certain.

 

Step 2: Put things into perspective

Put things into perspective and you may realise that it isn’t your life that’s not going well but in fact, just one thing that we can turn our attention to and aim to solve. Reduce the overwhelm by putting things into perspective. Allow yourself to acknowledge, reset, and start again from a place of understanding and calm.

 

Step 3: Be honest with yourself

We lie to ourselves way too often when we say things like… ‘I’m actually ok with ‘X’ not going so well at the moment, I have to focus on ‘Y’ right now’.

Please people, don’t fall into the trap of putting something off to focus on something else. Unless you’re truly ok with ‘X’ being how it is, do not ignore it. Face it head-on and your ‘Y’ will be a lot more enjoyable… along with everything else. Be honest with yourself as you will be the only person to suffer in the long run.

 

Use this time to find your equilibrium… Make balance be a post-lockdown goal.

 

To get the ball rolling, here are a few links to some FREE wellness practices to keep you active in the meantime;

For the mind:

Personal Development reading list

For the body:

10-minute breathwork session

Live On-demand Yoga

Fitness programme

For the spirit:

(Here is a little video that guided me on my path)

Ted Talk — Science and Spirituality

Insight Timer for meditation

NOTE: If you (like many) find keeping to your best intentions a little challenging at times, gamify it and reach out to a friend/accountability partner to keep you on the ball.

Any questions? Feel free to drop me a line; mason@projectmindwork.org

If you’re looking for something a little more robust to keep on top your physical and mental fitness; The Home 360º Programme

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WFH VOL 3: Motivation

Keeping on top of your physical and mental wellbeing

 

VOL 1: Habits and VOL 2: Routine is about to be given the glue to help it all come together…

MOTIVATION, Such a big word, something that either comes in waves or doesn’t come at all. Something we all want more of but find it so so hard to maintain… Or do we? When does the need for motivation come into action? When we need to do something we don’t want to do. Right? Wrong! Everything needs motivation but many have just muddled up the order of priority.

We already have the motivation, lots of it. It’s just misplaced much of the time.

For example, how much motivation is needed to go to the pub after work on a Friday? Compare that to the amount of motivation that’s needed to go to the gym after work on a Friday. (which is the best time, as everyone else is in the pub). You see, you do want both of those things but going to the pub perceives to take little or no motivation. It’s become a habit/part of your weekly routine… Do you see where I’m going with this?

VOL1 and VOL2 of this WFH support blog covered the importance of habits and routines. Everything is about mindset, and with a slight mindset shift, you can literally change your life for the better. Let’s stick with the Pub Vs Gym analogy… You have attached the act of going to the pub with being easy and fun, and the act of going to the gym to be difficult and, well, just not fun. Let’s look at how you feel AFTER the pub… say on your way home or the next morning… how about when it’s a big one and you check your bank statement. Let’s compare this with how you feel once you leave the gym, a bit achy? yeah, but I bet you feel good. Proud that you made it, smug that you’re not in the pub? Imagine if this became part of your weekly routine, if the gym became a ‘good-habit’ and you started to see the weight coming off, the muscle definition coming through, the fitness levels improving? How motivated would you feel to continue this new you? I’d suggest that you’d be pretty motivated for your next gym session.

Motivation

/məʊtɪˈveɪʃ(ə)n/

noun

  1. a reason or reasons for acting or behaving in a particular way.

 

I once read somewhere, something along the lines of “At some point, the pain of not doing it becomes greater than the pain of doing it.”

What I take from this is that the short-term gratification will never offer you long term benefits i.e. deciding to be overweight and

unhealthy (Pub and snacks) Vs Deciding to in better shape and healthy (out of place/uncomfortable in the gym)

Think about the mental implications this can lead to also? Short-term insecurity Vs long-term self-loathing… I know, it’s harsh but I’m afraid it’s true. I have worked with many clients from both sides of the spectrum and the short-term insecurities never last long.

Anyway, I’ll shut up now and get onto the good part… How to get and stay motivated?

Step One: Look at the thing you want to achieve.

Have a goal in mind. Don’t be scared to make it big. Whether in fitness, business or personal development, have a goal in mind. We humans NEED direction. Like the saying goes ‘if you have no direction, you’re already there’.

Step Two: Find your motivation

Think of your ‘why’. Connect to your goal, connect to the future you. Keep that person with you at all times. Reminders on your phone is a good one.

Step Three: Light the fire

NEVER think about ‘the thing’ that needs to be done i.e. the going to the gym. ALWAYS think of the outcome i.e. the new body, the endorphin release, the pride. Visualise it.

Step Four: Change the relationship you have with the ‘thing’ you want to achieve

Remember motivation becomes easier once you change the relationship you have with that thing you’re wanting to achieve. The comfort zone becomes bigger, your repetitive behaviour will see to that for you.

A common mistake that many make is to look for something external to motivate them… maybe a video. The problem with this approach is that you’ll always be dependant on it. Be motivated by YOUR goals, they will always be there to give you that much-needed kick up the butt.

Step five: How to stay motivated.

You can’t… Well not to all things at all times anyway. I don’t think I’ve met a single human that has never had to dig deep and go through the steps again to get them back on it.

Falling off the wagon does not mean we can’t hop back on. People throw the towel in too early and confess that they’ve tried and failed. So if you fall off the wagon, just repeat the steps.

To get the ball rolling, here are a few links to some FREE wellness practices to keep you active in the meantime;

For the mind:

Personal Development reading list

For the body:

10-minute breathwork session

Live On-demand Yoga

Fitness programme

For the spirit:

(Here is a little video that guided me on my path)

Ted Talk — Science and Spirituality

Insight Timer for meditation

NOTE: If you (like many) find keeping to your best intentions a little challenging at times, gamify it and reach out to a friend/accountability partner to keep you on the ball.

Any questions? Feel free to drop me a line; contact@mindsetmason.com

If you’re looking for something a little more robust to keep on top your physical and mental fitness; The Home 360º Programme

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Keeping on top of your mental and physical wellbeing

WFH VOL2: Routine

This word scares many of us, yet it’s a necessity for survival in one way or another…

Whether you’re a fan of routine or the very word gives you the shivers, THIS is the time to include one into your daily lives.

Week two completed — How are you feeling? Still holding in there? Whether you’re struggling with the lockdown or finding it ‘a walk in the park’, all this down-time can be used in such a way that you will emerge from this feeling confident, motivated, focused, recharged and ready to win at life. How? With a killer routine…

Week 3 is about to commence — As I mentioned in last weeks post about Habits, Routine is what will support your efforts and assist in these new behaviours forming into your new ‘good habits’. Ok so let’s assume you’re on board with this, you’re open to designing a lockdown-routine that will see you arise post-lowdown in peak physical, mental and spiritual shape…

I know I know, this probably won’t be the first time you’ve attempted to incorporate a routine into your life in the name of personal development — but this is for sure the first time you’ve attempted to incorporate a daily routine into your life during a global pandemic.

(Again, I have to do another shout out, but this time to the community spirit I’ve seen so much of. It’s a beautiful thing that I’m seeing so many exhibit…. Let’s just say that after the early days of the toilet roll stock-pilers, my faith in us humans wasn’t where it is today. So this is a mention to all those banding together, being considerate for the less fortunate and clapping outside their homes at 8 pm for the NHS.)

New times new you — Let’s design a routine;

Routine

/ruːˈtiːn/

noun

  1. A sequence of actions regularly followed.

Action — What are your current actions? Are they pushing towards your 360º approach to health (I go on a lot about health being a 360º thing i.e. Mind, body and spirit as you’ll probably figure out over the next coming weeks. I will go into more detail about why it’s important to pay attention to all three if we’re to truly experience fulfillment and happiness).

If there were to be only one thing I could give you take into the weeks ahead to consider when designing your routine, it’s this: PUT YOURSELF FIRST — Parents, please continue to feed your kids… What I mean by this is that it’s OK to do things for you, actually ‘OK’ isn’t the word, it’s NECESSARY. When you look after no:1, you’re in a much better position to look after no:2 and no:3 or however many numbers you have to look after.

When you’re feeling good, calm, stress-free and at peace, you’re able to give more, care more, nurture and support more, which is why it’s so important to ensure you’re fully charged if you’re wanting to make any kind of positive impact.

Ok with that said, I mentioned last week that I’ll be supporting you all by providing some of the fundamental tools and practices needed to get you through the next few weeks which will ensure an easy transition back to the ‘new version’ of normality.

I’ll be introducing new topics each week to cover a 360º approach to your wellbeing i.e. Your mind, body, and spirit. Next week we’ll be looking at Motivation, and how to find, and most importantly, how to keep it.

If you’d like to jump ahead and grab a free eBook that covers some of the things I’ll be touching on how to — Be your own Life Coach — simply follow the link. Re Routine, consider these 5 steps;

Step 1: Set yourself a goal that you’d like to achieve whilst in lockdown (and beyond)

Similar to step one in last weeks ‘Habits’ blog post, know what would your routine be geared towards. If your goal is to get overweight and finish Netflix’s library, then we know what would be needed for that… I’m hoping that’s not your goal. But find it, is it a financial goal, a fitness goal, an emotional goal or something else?

Step 2: Research the actions that will need to be taken to achieve the goal

Don’t be put off by the word research, it sounds like work because it is, but it’s working on you, which I’d suggest is the most important thing we should constantly be working on. Look at what others have done to reach the same goal (youtube is a great resource — after reading).

Step 3: Prioritise

Time to get real. You find that the higher the difficulty of any given task, the lower it may find itself on the to-do list. Visualise the outcome in order to know what your priority is. Feel the outcome, connect to it, live it. Then decide where your new goal fits on the hierarchy ladder.

Step 4: Diarise

Don’t go mad and put a crazy amount of tasks in your diary. That will only add stress to the stress. Let’s make this achievable and fun — Achievable does not mean easy — What needs to be replaced? Where will all these new good-habits fit into your daily routine?

Step 5: Mirror talk

It may sound a little silly but it’s been a game-changer for me. Take yourself to the mirror and have a word with the person looking back at you. Let them know why you want this, why it will work, and that together it’s already done.

Bonus Step: Accountability Partner

If you’re feeling brave, drop me an email with your goal and your new routine and I’ll check in on you to make sure we’re keeping on the wagon 🙂

I’m on contact@mindsetmason.com

To get the ball rolling, here are a few links to some FREE wellness practices to keep you active in the meantime;

For the mind:

Personal Development reading list

For the body:

10-minute breathwork session

Live On-demand Yoga

Fitness programme

For the spirit:

(Here is a little video that guided me on my path)

Ted Talk — Science and Spirituality

Insight Timer for meditation

NOTE: If you (like many) find keeping to your best intentions a little challenging at times, gamify it and reach out to a friend/accountability partner to keep you on the ball.

Any questions? Feel free to drop me a line; contact@mindsetmason.com

If you’re looking for something a little more robust to keep on top your physical and mental fitness; The Home 360º Programme

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