Weekly Mental Fitness Workouts
January 22nd - January 28th
Welcome Back & Welcome In,
Training our brains is not about limiting thoughts from happening. Rather, the goal of training our brains is to get better at accepting thoughts, allowing them to happen, and refocusing back on the task at hand. Your task may be an assignment at work, a hard exercise, spending time with friends, or a goal you want to accomplish.
This week we take it further and work on taking a step back from the unwanted thoughts, feelings, and emotions we all experience.
Creating this psychological distance is like a basketball player taking a step back on their defender. Instead of being blocked by unwanted experiences, you create space to take your next move from a more productive spot.
Exercise #1: Noticing It x Mindful Music
A simple but easy way to create psychological distance for yourself is to use the following phrase: “I’m noticing that I am a [thinking, feeling, experiencing]….”
How it works:
When you notice that you have been hooked by an unproductive thought, feeling, or emotion, such as, “I should have said what I said differently”
Simply state: “I notice I am thinking I should have said what I said differently”
The Exercise: 4 days x 2 songs
The Set Up:
Pick a Song or Instrumental of your choice
Pick one part of the song to focus on (Drums, Guitar, Vocals, etc.)
The Task:
For the whole song, attempt to only listen to the part you chose. When you recognize that you have been distracted by a thought, feeling, or emotion: take a step back from it by saying “I notice I am thinking…” and refocusing back on the part of the song
The Goal:
Every time you lose focus, create psychological distance by using the phrase “I notice”. Train yourself to recognize distractions quickly.
Exercise #2: Genuine Compliments
Giving and receiving compliments is not as easy as it may seem. We can all work on being more genuine in what and how we are complimenting others. We can also work on accepting more gracefully instead of denying them. By practicing both giving and receiving compliments we train ourselves to develop stronger positive relationships.
The Exercise: 5 days x 1 compliment
The Set Up:
Make a plan to give a friend, family member, or colleague a genuine compliment.
I encourage you to recognize something in the person you are complimenting that is more complex than a simple “you look great today”
The Task:
When you give this compliment: be present, make eye contact, and match your tone of voice to the compliment you are giving.
Sit with the thoughts, feelings, and emotions that come up in the moment
Reflect on how it made you feel.
The Goal:
Build positive relationships and train ourselves to be more genuine in our compliment giving & receiving.
Exercise #3: Body Scan
Allow yourself to take a break, turn off, and relax through a guided body scan.
The Exercise: 1 day x 15 minutes
The Set Up:
Get into a comfortable position where you will be undisturbed for the next 15 minutes. Grab any blankets or pillows that will make your exercise even more relaxing.
The Task:
Press play on the video and follow along
The Goal:
Reduced stress, pain, and anxiety. Increased self-awareness. improved emotional regulation.
I wish you a wonderful week of training!
If you have any thoughts, questions, comments, or feedback, please do not hesitate to reach out.
Be easy,
Ryan