3… 2… 1… Reboot.

Every device needs to reboot every once in a while in order to install all updates and run smoothly afterwards. Same is true for human beings. Whatever your days are filled with – there need to be times when the routine stops and your body, soul and mind can reboot.

But how does an update for you look like?

Body – Often a change of location will support detaching from the daily hustle. Bringing your body physically to a different place will automatically give you new things to see, different smells to encounter and new sounds to hear. Whether that is the noise of a vibrant city, the calmness of the mountains or the fresh air in a park nearby – your senses will work with something new. Same is true for sporting activities – especially those where you have to learn something new. Get yourself out there!

Soul – Let’s call it “emotions” for simplification. Take some time and check on your emotions. What are you feeling when you are in your daily routine? Do you like what you are feeling? Do you want to continue to feel that way? Take some time to think about these questions and become honest with yourself. Even if you don’t like the “emotion-stuff” – as a human being it is part of who you are. Emotions are an indicator whether you are in a healthy state and whether you need change.

Mind – Everyone knows the moments when thoughts are just running through your mind and you can hardly find peace. The open to dos on the list, that upcoming meeting and the next deal ahead – they all require attention. Your mind is constantly powering. During a reboot find yourself some time to stop that rollercoaster in your head.

Here is an inspiration on how to do that: Start by writing down the most important things that you don’t want to forget. That helps you to get at ease to relax. Those things will not be forgotten – they are safe on a piece of paper. Then start in a meditation session. There are tons of apps out there to help you.

At first it might feel weird to actively go into reboot – especially for soul and mind. But by training relaxation and meditation you will soon feel how much pressure is lifting off – and how much more effective you will be when returning into your daily life.

How to effectively recharge

Give your body, soul and mind a break from the daily hustle in order to get new power and creative ideas for your life. Find in this article some inspiration on how to effectively recharge.

The warmth of the heated towel is wrapping me softly and I gently sink into the relaxation chair. I slowly breathe out. My eyes wander to the snow-covered mountains behind the glass front. The sun is just touching the tip of the granite giant before it settles for the night. My recharge weekend starts.

When was the last time you took time for yourself? Time solely dedicated for rewinding your body, soul and mind. Time unplugged from your daily rush and from your online presence lets your mind and soul settle. Overflow of information can be processed and while doing “nothing” your brain gets the chance to recharge for new creativity.

Let’s dive into some thoughts what could help you to relax.

Change places

As long as you are in your usual environment your brain works on autopilot and you don’t discover new things. You even stay on track what to eat or what to do at what time. When you change your place, your brain is forced to find new ways. You are in explore-mode. And automatically you will “forget” to think about your problems and stress factors.

Work out

Use your time off to move your body. Especially when you are in a job that rather requires thinking than moving, use your time well for some activity. Doing your favourite sport helps your brain relax. Or you find yourself a new activity that challenges you mentally in a different way as you learn new movements.

Let go

If you come from a time of great stress, take some time for your soul to calm down as well, e.g. by journaling or meditation. You probably know that spinning of your mind that continues although you are in the middle of paradise. In that case your soul and mind need some help.

Suggestion No. 1 if your mind is stuck on open to-dos: Take a piece of paper and write down all to-dos that are still bothering you and that you will solve after your return. Put that piece of paper away and tell your brain to relax. It has been taken care of; now it is a decision to lean back.

Suggestion No. 2 if you have trouble with people: Take a piece of paper and start to write a letter – to that person, to a friend, to the universe or to God. Whatever suits you. Write down all complaints, unfairness and bad situations. Let your soul be honest and write as graphic as necessary. Maybe you have to forgive or ask for forgiveness. Write everything down. For sure that letter will never be sent. Nevertheless, just by writing you will feel on how the pressure lifts. (Destroy the letter after finishing.)

Mindfully Relax

Allow yourself some hours – or days – of relaxation. Forbit yourself to work or think about problems. Just be. Look at a sunset, a mountain, the ocean … whatever relaxes you. Give your soul and mind time to unwind. Maybe do a mindfulness exercise by precisely answering the following questions: What objects do you see? What colours do you see? What sounds do you hear? How does the air taste? How would you describe the smell around you? Answering those questions draws your attention to the present. And in the present your body, soul and mind are in the same space. Your thoughts do not wander and you will feel alive.

The goal is to fully get into the present. Let go of the past for a while and don’t think about the future. Just stay in the present. It is the place where you fully recharge and get new power for the upcoming tasks. It calms your brain and by erasing all negative thoughts and stress, you are set into a state of new creativity. In one of the next articles I will share some ideas on how to use that state of mind and the creativity within to create a new vision for the time ahead. But for now: stay present and relax.

Happy Birthday, isn’t it?

If you take care that every year of your life is enjoyable you will have lived an enjoyable life in the end.

Birthday. Whether you like celebrating yours or not – most likely you will not forget the date when you turn a year older. Independent from all the rituals that you are following – or trying to ignore – the very date of your birth is present in your mind. And even if you are not much into celebrating your aging, every time you need to fill in your birth date in any form, you are reminded of the progress of time.

The days around the birthday are a good timeframe to pause your life and invest a few minutes into reflection.

Reflection of the past with all of your accomplishments, successes, losses and failures.

A sharp look at the here and now.

And an inspiring envisioning of the years ahead with so much potential for your dreams and hopes to come true.

Let’s have a look at these three perspectives and get some practical tips on how to actually invest in yourself during this time.

Reflection on the past

Let’s assume you are doing this on an annual basis, then you reflect only back on the last year. If you are at a major milestone of your life like 20th, 30th, 40th etc. birthday it might be worthwhile to take a longer timespan into account.

Take some paper and a pen, find yourself a cosy place and sit down. Calm down for a few moments and enjoy the very fact that you now invest in one of the most important people in your life – yourself.

You are the starting point

Start by drawing a person in the middle of the paper or by writing your name in the midst. You are the starting point – and from there the mind-map-style starts. Now start to write areas of your current life situation around you – you might want to circle them if you are a more creative person.

Here are some ideas: family, friends, job, sports, health, career, relationships, emotional well-being, social work, hobby

Take at least 4 areas of your life that you want to reflect on. And be bold. Take also those areas where you like to be more fulfilled or more successful.

How are you doing?

If you have defined your areas you want to focus on, write to each area what you liked during the last year. Where have you been successful? What did you achieve? What made this area of your life special in the last year?

If you are unfamiliar with writing stuff about your life on a piece of paper, you might want to start by taking a few notes and the further you get start writing sentences. Add to each event or bullet why it is on your list and how you currently feel about it.

When you are done with positive things, start to write down also the bad experiences. What didn’t work out? Whom did you lose in your life? Where did you fail? Be honest to yourself and admit how you are feeling.

Side note for business people: Emotions are valuable indicators where you are currently at - and if you need change. Admit when you are feeling sad, frustrated, angry, disappointed. Although it is uncommon in the business context to talk about feelings, it is a real asset when you check on your emotional well-being every once in a while. If you are happy on the inside, it is most likely that you will display the happiness on the outside and be even better in your business tasks at hand. Unluckily this is true vice versa. 

One year on a piece of paper

Now look at your mind map. How do you feel?

Since this is a practical guide and not an entertainment text, I just take the freedom to ask you again: How do you feel when you see your past year?

What would you like to take with you into the next year?

What served you until today but now needs to leave? Say goodbye to these habits / situations / emotions. It’s just the right time.

Here and Now

Take a moment to be proud of yourself! You just revisited the last year, showed gratitude for your successes, looked at some unpleasant moments, said goodbye to a few things. For your soul it’s like the clearance of the basement. It isn’t the most entertaining thing to do but it creates room in your mind for new things. Well done!

I can see you smile. That’s good.

Let’s dive into your future.

Envisioning the future

A new year lies before you. How do you want to use it?

Check on the categories of your mindmap again. Which category should stay and which one(s) leave? Is there any other area that you want to add?

When you are done with setting the scene, write to each area what you would like to achieve. Which area should be your focus on? Where do you need growth? What area do you enjoy most?

I like to encourage you to get a little crazy and visionary in this moment – reality will settle in soon enough. Write down all the things you like to be doing. What makes your heart leap?

Remember, you are the game changer of your everyday life. Take your annual pause to reflect the past year and adjust your priorities to make sure that the upcoming year will be enjoyable.

Forgiveness in the corporate world

“If I forgive, I am the weaker person”, my colleague argues. “When there is negative energy within me, I need to act on it”, another points out. Somehow the discussion how to react on insults in our daily lives increases in its intensity. I cannot recall how we hit the the topic but somewhere along the line I recommend simple forgiveness when being wronged.

Forgiveness.

My colleagues are puzzled. Their faces shift from disbelief to pure disgust and back to curiosity. How could someone even think of such a solution for a conflict at work!?

I admit, based on my personality type I am very seldomly the first one to act in a peaceful forgiving way. But when the rush is over, the day comes to an end – what is going to happen with the inner wrath? Do you just go to bed and keep it?

This picture might help: You take a shower daily – otherwise you start stinking. Same is true for your soul and mind. If you keep the wrath within, no wonder you speak and act stinky (towards your family, friends and colleagues.)

Ouch!

So what can be done? In the following sections potential actions are described. Each one will help – but you choose whether you use them. Try them when you are alone. Nobody needs to know. But the effects will be visible.

The list is not complete - and I would love to read in the comments how you work with situations where you have been wronged during the day. 

Change your perspective

Think about the situation again. And assume the other person had a positive mindset, doing everything in his/her best attitude. How would you interpret the action in that new light?

Write it down

Journaling is key in working out emotions. [get inspired on this here: https://consultinginhighheels.com/2018/10/30/pen-and-paper/]

Write down everything that is on your mind – the situation, how you felt, why the other person is a jerk. Everything. You will see, it will clean your mind. (You are welcome to throw the paper away. Or burn it. If you feel like it.)

Speak

This method might sound strange at first – but it is helpful. Envision that person and actually SPEAK that you forgive. It wires something in your brain – and since you hear yourself speak, the narrative in your brain changes. You stop the story of “that jerk” (and I guess your family will be quite happy not to hear about that negativity again.)

Road to recharge

“I need a break! I am exhausted!”, the mind signals. You know these moments when you are overwhelmed by life. With these 4 powerful steps you will get to your peaceful place.

Too many to-dos, tasks, responsibilities. The week has been crazy again and a break is desperately needed. But how to find peace? 

Truth is – although you need some peace and silence, the thoughts keep rushing through your head, leaving no space to truly recharge.

With these 4 powerful steps you will get to your peaceful place. 

1. Take the decision to calm down 

First and foremost this decision needs to be taken. Are you ready to calm down!? If so, find a silent cosy place, sit down and breathe. Take a pen and paper with you.

2. Put aside your inner hustle

Put all thoughts that are now spinning to paper. All those to dos you fear to forget. Take a note and assure your brain that they will not be forgotten. They are safely stored on the piece of paper and you can relax.

3. Become mindful

Breathe. Inhale deep through your nose, fill your lungs and your whole tummy and exhale through your mouth. Inhale again. Notice how the air is filling your corpus. Feel how your tummy expands. And let the stress leave with the continuous flow of air.

Continue breathing.

4. Recharge

While you sink into mindful breathing start thinking what you are thankful for. Who is in your life you highly value? What talents do you have?
What have you accomplished you can be proud of?

When we focus on our gratitude, the tide of disappointment goes out and the tide of love rushes in.


Kristin Armstrong

Stay in the attitude of gratitude for a while. Feel how stress lowers and new love and vision is rising for those who are most valuable to you.

When you feel ready you slowly get back into your daily life. This exercise can be done daily in 10-15 minutes. Or you start a whole day or vacation with these steps in order to leave any stress behind.

Rewind your mind

Burnout doesn’t hunt you down overnight. With the right routine for your mind you stay mentally strong even through tough times.

Would you leave your phone uncharged for a day? Would you miss a session of brushing your teeth? Some things are so implemented in your routines that you even feel unhappy when you are not able to follow them.

And those routines are good. They keep you physically healthy and able to perform.

You have routines for your technical equipment, your car and apartment. You know how to take care of your body. But did you ever think of routines necessary for your soul and mind?

You might get some inspiration in the next lines for selected routines.

Daily

Every evening you take off the dirt of your daily hustle by following your beauty routines. But what happens to your soul? What happens with all the stress, joy, unfairness, decisions etc. you endured during the day? You need to care for it and deal with it, too.

In the western hemisphere, many children are raised with the evening prayer – your parents sit down at your bed and you tell each other the highs and lows of the day and thank God for his goodness. But when growing up you often leave this “childish” evening ritual. What if this evening moment is as useful for your mind as brushing your teeth for your body!?

As an adult you could get back to this daily routine. By writing down three situations, you are thankful for or list the situations that have been unfair but which you want to forgive, you rewind your mind.

For sure, this daily routine doesn’t have to be in the evening. Using 10 minutes of meditation in the morning also cleanses your mind and you are ready to start the new day. It does not particularly matter when during the day to reset, but rather the consistency in doing so. This daily routine will help you gaining a crisp and clear focus to what is important to you by cleaning up the ‘noise’ which is subconsciously going on in the background in your head and keeping you distracted.

For more inspiration on daily routines a separate article is coming out soon.

Weekly

Remember the lines in the song Manic Monday!?

It’s just another manic Monday
I wish it was Sunday
‘Cause that’s my fun day
My I don’t have to run day

The Bangles

A lot of people feel this way. On Monday, we talk about what was going on at the weekend and latest by Wednesday, the first colleagues ask what is planned for the upcoming two days off. So in terms of work and leisure time you are aware that there is a certain structure. How can you use this structure to become mentally strong?

Once a week you should try to see the world from a different angle – from a mountain top, off a horse’ back, reading a book or in deep conversation with someone having a different worldview to regain creativity and views of differing perspectives. Put your mind in an uncommon environment and challenge your mind to get out of the routines’ thinking. Also put your body in a different motion – if you sit a lot during the week, go outside and move yourself.

Having problems in leaving the week behind, get some inspiration in this article: https://consultinginhighheels.com/2019/02/25/road-to-recharge/

Monthly/Quarterly

Depending on your own flavor, take ½ day each month or a weekend per quarter to get out of your routine life. Especially when you are overwhelmed with stress and sorrows you need to put a “stop” to that and walk away! Even if it is only a few hours in your local sauna or a long walk in the woods. Get away! Physically – and step by step mentally. You weren’t made to continuously live in anxiety and stress. Give yourself a break and just be yourself.

Visit a new city. Go to that museum. Watch an opera or concert you’ve never did before. Challenge yourself and get into adventure. Your brain will love it! You won’t be able to even think of your life back home.

At the same time your mind will be very thankful for this offsite. Your brain will show gratitude by recharging power, and hence, overflowing with creativity, joy and new ideas.

Further ideas on how to unwind on a regular basis will be posted shortly.

Yearly

Are you happy? Is your life worth living? Do you do what you want to do? Very often, these questions arise at the natural break of New Year’s Eve. Or they hunt you down at your birthday. And even if you put this inner need of reflection aside, latest on the next full decade of your age, you will have to reconsider. So, what can be done?  

Here are two thoughts:

It is good and healthy to evaluate your life once a year. 

But what if you chose proactively a dedicated time in the year to evaluate your choices, wishes, friendships etc. shaping your journey instead of being overwhelmed at certain dates? It will give you more freedom to celebrate the annual anniversaries and you have a clearer view on your priorities in life since it is not connected to an emotional filled date.

The evaluation will be shorter if you took care of your mind and soul during the year. 

If you live your life with a daily routine of thankfulness, forgiveness and positivity, you will not have to readjust too intense on your annual mind-stop. You might even be thankful for all the positive choices you took and regret will diminish.

Inspiration on how your annual mind-stop could look like can be found in an article soon to be released.

Trick your brain

Change your thoughts and you change your world.

The human brain is amazing. Even in the midst of adversity the brain is capable of recalling pleasant pictures. And while riding the emotional rollercoaster we can get to ease just by envisioning a calm and uplifting episode of our past.

I am convinced this knowledge makes a difference in your daily routines. And if you use it for your own good, you will become more successful in life. Join me in this thought experiment.

Just pick any stressful situation: an unpleasant feedback of your boss, that furious call of a customer, your child screaming down the neighbourhood for no reason. Immediately your brain switches to stress-mode – you can only focus on the bad, your creativity is limited, you want to run away. All those reactions are totally normal. The human brain is programmed like this. If we get into stress, we want to get out of it. Quickly.

Unluckily running off isn’t possible most of the times. So we suffer in the situation. And even if the stressor is gone, we ponder on the bad feeling; replaying the stress situation again and again.

Interestingly we can keep the bad feeling for quite a long time although the situation has passed. While hitting replay in our minds again and again, we also revive the bad mood attached.

If that is true for stressful memories, why not using it for good!?

Change your thoughts and you change your world.

Norman Vincent Peale – Pastor & Author

Pastor Peale nails it down quite precise: instead of rerunning the same hurtful thoughts, the human brain is capable of activating positive recollections. And while thinking of the good old day(s) the emotion slowly follow.

How does it look like to put this into practice?

Keep an assorted collection of your finest memories. Maybe that marvelous sunset at the beach while your feet sunk into soft sand? Perhaps that good laughter with your closest friends over dinner the other night?

Whatever it is, make sure it is easy to recall. Whenever you get into the stressful situation, set yourself an inner “stop!”, relaunch your memory and take a moment to regrow the positive feeling.

Remember: you are not a victim of your (bad) environment and the emotions attached to hard situations. You can keep your inner peace. And by staying calm, be able to think creatively, find new solutions and make good decisions.

Above all else, guard your heart, for everything you do flows from it.

Proverbs 4, 23

I wonder whether Pastor Peale is referencing to this bible verse when he is writing about positive thinking. Only a sound mind and a peaceful heart are able to make solid decisions. Decisions that influence our lives.

I encourage you to take care of your emotions. Be the guard of your heart and stop negative thoughts early. Instead turn to powerful memories and refill your emotional reservoir during the day.