Try this routine when you first wake to help establish a mindful morning. Sport psychologist Dr. Michael Gervais recently described an example of a morning routine on a podcast. Modifying that routine to fit the acronym BEGIN we have a four step process for establishing presence and intention.
Breathe- Immediately upon waking take one slow and deliberate breath
Establish- Following your deliberate breath roll over and place your feet on the floor. Feel your feet make contact with the floor and establish a physical presence.
Gratitude- Then think of one thing you are grateful for.
INtention- Set an intention for the day.
One of the simplest ways to boost your resilience and improve your mood is to develop your ability to feel a sense of gratitude. Developing what Cicero referred to it as the mother of all virtues can have a large impact on your well-being.
Our minds are constantly being bombarded with negative perceptions. Those negative thoughts rule our emotional state. Accepting these thoughts and emotions lead to counterproductive patterns of action, which can hinder our ability to be our best.
As Pollyanna as it may sound we could all benefit form taking a step back and recognizing things in our life to be grateful for. Taking it one step further those who develop an attitude of gratitude have been shown to sleep better, be less reactive to stress, and have better relationships.
The mind takes its shape from what it holds onto, so take the time to mold yours. Start each night writing down three things that happened in your life that day that you were grateful for. Then take 30 seconds for each describing what made it stand out.
Emotional regulation is one of the most important skills a performer can develop. Leveraging proper emotions to fit environmental demands allows for optimal performances. For those that struggle in this area there can often be a pattern of thoughts or images that can be linked to negative outcomes.
Here are some quick-hit tips for m.otivation:
1.) Make it your own.
People find the greatest motivation and satisfaction when they are pursuing a goal they set for themselves. Doing this allows them to tap into intrinsic motivation which is the desire to do something for its own sake.
2.) Pursue Progress
Motivation is reinforced not surprisingly when we experience small wins. Establishing sub-goals can be an effective strategy to promote motivation. For instance if your goal is to perform a pull-up, your short term goal may include performing a certain number of reps using a band.
3.) Eliminate Goals that threaten Well-Being
Goals that are pursued to build popularity or status hinder intrinsic motivation and shift the locus of control from internal to external.
4.) Honor your Values
Acknowledging your strengths and values can go a long way to helping you identify an intrinsic goal and to help you deal with obstacles. Peoples who can leverage values appropriately persist through setbacks and are naturally more process oriented.