Beginning your day often involves some established ritual. Whether it's hitting the snooze button repeatedly or immediately springing into the shower, your time is short in the morning. But taking a few moments to "Take 5" will improve your mood and attitude throughout the day.
The "Take 5" concept, developed by Horizons Counseling , draws heavily from the Trauma Treatment Program of Timberlawn Hospital , headed by Colin Ross, MD.
To begin, you will need to check in with your emotional state. If these feelings are tied to events of the day you will need to quickly resolve them. Next, you will need to envision a small goal you can accomplish in your day. Finally, spending a brief moment focused on a compliment and an affirmation prepares you to have a great day.
How to Take 5 - Minute One
You will need to find a quiet place where you can sit and quietly explore your emotional and physical states. This can be done while still lying in bed or while you are having your first cup of coffee. Begin by simply asking yourself, "How do I feel today?"
Are you excited or bored, encouraged or down and out. Answer the question honestly and be aware of how your body is feeling in relation to your emotions. There is no right or wrong answer, the goal is simple awareness.
How to Take 5 - Minute Two
Consider the emotion you are feeling. Does the emotion tie in to a specific event from the day before? If so, you're carrying forward something that could prove toxic to your day. Think about the situation. Was it resolved? Is there anything else you could have done?
Allow the answers to come to you and then prepare to put them in the past. It may prove helpful to write the situation down on a piece of paper and then fold it over and mark it "later". Let it fall away and give yourself permission not to think about during the new day.
How to Take 5 - Minute Three
It's time to set a small goal you know you can accomplish during the day. For example, give a genuine compliment to a friend, write one page in your journal or complete one unfinished task.
Again, make the goal small and achievable. This will give you something to enjoy accomplishing during the day. People feel good when they accomplish goals, no matter the size of the goal. Write it down, act on it, get it done, pat yourself on the back.
How to Take 5 - Minute Four
Yesterday, somebody said or did something nice for you. It may have been something very small and very simple, but search your memory for the instance.
Remember the emotion you felt when you received the compliment or favor. In your mind, let that feeling run through your body and be aware that you and you alone received it.
How to Take 5 - Minute Five
Time to finish up. For one minute, close your eyes and focus on a positive self-affirmation. You may find it helpful to write down the affirmation so you can read it over and over. The affirmation could simply be "I am capable and intelligent" or "I am a nice person and people respond to me with kindness."
Make the affirmation you mantra for just sixty seconds. Take it to heart and take it forward into your day.
Getting your day started right is a big predictor of the type of day you will experience. By taking just five minutes to check in with yourself, set a small goal and say something nice to yourself you will have established a positive attitude for the day.
Attitude goes far in increasing one's positive interactions with people and experiencing satisfaction with one's own actions.
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