Mental Fitness Workouts
March 24th - March 31st
Welcome Back & Welcome In,
We are always striving for something. A goal, a more authentic version of ourselves, or finding more happiness day to day. Changing behavior and accomplishing whatever you set out for yourself is no easy task.
These workouts serve as ways to support you in the journey. You do not have to go at this all alone. Lean in, embrace your journey, and utilize the tools that will enhance your success.
At the end of the day, getting 1% better each day will pay off dividends in the long run.
Exercise #1: 3 Meaningful Moments x 3 days
The Set Up:
Identify 3 days this week to intentionally complete 3 meaningful moments.
The Task:
During the day that you chose complete the following:
An activity that you do on your own that is enjoyable (Ex: reading a book, listening to music)
An activity that you can do in the company of others (Ex: sharing a meal, playing a game)
An activity that is meaningful or significant (Ex: writing a letter to a friend or family member that you have not connected with in a while)
The Goal:
To create a state of happiness through activities that are consistent with noble and meaningful purposes. (Seligman, 2002)
The impact of positivity on your success. Remember Be kind to yourself folks!
Exercise #2: Values in Action
Values serve as the compass that gives us direction. Often, we never fully live out our values, rather we consistently strive to reach them. They help us choose activities that give us meaning and guide our decisions.
The Set Up:
Find a comfortable location where you won’t be disturbed and get out a journal or something that you like to keep reflections in
The Task:
Choose 3 of your values to reflect on and define why each value is important to you
Next, list 3 activities for each value that are a reflection of you living out this value in action
The Goal:
Being intentional about completing activities that are in line with our core values enhances overall well-being and allows us to experience happiness more often.
Exercise #3: Mindful Breath Counting (5 minutes x 4 days)
Building your mental fitness means taking time to continue to work on refocusing your attention. We will continue to work on building this exercise over the next 3 weeks trying to become more consistent.
The Set Up:
Find a comfortable location where you will not be disturbed, open up a timer app, and set it to 5 minutes
The Task:
Count your breath on each inhale and each exhale up to ten. One on the inhale, two on the exhale, and so on.
When you reach ten go back to one.
Repeat until the time is up.
If you become distracted, start back at one.
The Goal:
Flex the mind-muscle by practicing shifting your focus back to the task at hand when you become distracted and engage with the present moment.
I wish you all a wonderful week ahead. I appreciate you for showing up and being here. I look forward to continuing to support you with mental fitness workouts.
Be Easy,
Ryan