Resilience it’s one of the most important things
that we can work on to help us
cope and thrive in these incredibly uncertain
and challenging times that we're having
at the moment right around the world.
No matter where you are.
Here's seven things
Seven things that could well help
you make a difference to your Resilience.
Hi, I'm Campbell Such
This is Mine Bite Thursday
Your weekly dose of the Human Edge in Technology
This week, resilience
and seven things that you can apply right now
and work on right now
to help with your resilience
Which is the thing
that might be able to help you
cope a little bit better
with all of the challenges
that we've got going on
all around the world at the moment.
The first of those is Progress.
Most of us, when we set goals,
if we set goals,
but if we set goals
whatever we do,
we're looking to
achieve something
that tends to be off
in the distance.
And we've been measuring our progress
to achieve that goal.
But we almost all do
almost all of the time
is look at how we're doing
in relation to getting to that goal.
The challenge with that is
that's off in the distance.
And when you're measuring where you are
to where you want to go to
that's always going to be on
the negative side of the equation.
It's always going to be a downside.
It's always going to be negative.
So here's something else to look at.
So instead of looking out
for future measure yourself
against where you want to go
what you can do is
look back and see where you've come from
and measure yourself
against where you've come from
and the brilliant thing with that is
that thing is always
as long as you’re doing something
towards your goal
you're always in the positive
and it doesn't matter how small it is.
One of the key things
for sense of accomplishment
and a sense of progress and
motion and fulfillment
is to feel we're making progress.
So if you measure yourself
where you’ve come from
no matter how small it is,
even if only making small progress
small amount of progress.
It'll help your brain feel like
you're making progress
and give you a far better sense of well-being
and it will lead towards more Resilience
The second thing
and I'm sure you've heard this
plenty of times
is exercise
Are you out exercising,
are you walking,
going to the gym?
many of us find it too hard
to even get out and do that
and especially with a lot of the lockdowns
that are going on at the moment.
There is one thing however
that you can do
while you're at home.
I've talked about in a previous
Mind Bite Thursday,
which is the 7-minute exercise
Its the research based exercise program
that's the least that you can do
for the most amount of benefit.
I'll put a link to it in the in the show notes
in the notes underneath the video
7 minutes. That's all you need to do
12 exercises
done one after the other
you just need body weight and a chair
and a room at home
one or two of those
three to five times a week
and you're well on your way
to some increased resilience
through improving the body's physical ability
to cope with things.
The next one up is sleep
and our modern world
with the ‘busy’ness
and all the crazy stuff
that's going on
trying to get stuff done.
We lose sight of the fact that
as humans, we need sleep
seven to nine hours
almost all of us every day
eight hours is the magic number
but if you get 7, that's great.
So especially when you're feeling
under stress, under pressure
you better to chill out the evening
have a wind down program
and process get into bed earlier
and get up early
and get the day going early
get your 7 hours sleep
it will make a huge difference
to your ability to focus,
to your creativity
the deep sleep helps regenerate the body
and the REM sleep that you'll get
helps with creativity and consolidate
any learnings that you've got.
So seven hours of sleep if you can get it.
Number four is Gratitude
by all means have goals
and things that
you want to achieve
but if you can look
where you are
in the moment
and be thankful
for what you've got
makes a huge difference
and I'd suggest this two things
you do every day
one is when you wake up in the morning
either before you get out of bed or
as soon as you get out of bed
sometime in the early morning
in your early morning
is to think about three things
that you're grateful for.
Just three.
It can be about yourself.
It can be about the world around you
It could be as simple as
being able to have a hot shower
and then in the evening
right down in a journal
or a piece of paper or your computer
or anywhere you like,
three amazing things that happened today.
Just three things.
Pick out three things
that were really cool from today
write ‘em down.
Number five is Meditation.
Now, meditations been practiced
for years and years
and it's one of those things
that all seems a little bit woo-woo .
However, there's some incredible research
around the value of meditation
for calmness, for resilience
for being able to make better decisions
for being more focused.
It actually changes the brain
I could go on at some length about it,
but there's a brilliant 10-minute Podcast
from the Genius Network
from a guy, Jason Campbell.
And he talks about
all you need is 299 seconds in a day.
That's it.
299 seconds.
He takes you through the whole ‘Why’
and the ‘What’ and the ‘How’.
It's brilliant.
I'll put a link to it in the notes below.
Highly recommend
you have a listen to that
and then consider brief meditation
Just get started
and then perhaps look
to ramp it up over time.
Number 6 is Self-talk
Theres a great saying that says,
“Don't believe everything you think.”
Huh?!
Well,
what we think isn’t necessarily true
and often the things that we think about
tend to make us feel negative,
uncomfortable, disempower us
and we beat ourselves up.
There's a whole lot of stuff
that goes on in our minds.
So, don't believe everything you think.
A thought is just a thought.
It's not a fact.
And if you can observe yourself
having those negative thoughts
If you can observe your thinking
you can then look at it and go,
“Ah! that's just a thought.”
and then ask yourself a question.
“Does this help me?”
And if it doesn't help me,
if it doesn't empower me,
if it doesn't make me feel better,
you can choose to ignore it.
They you can have another thought.
So that's number six.
Don't believe everything you think.
Incredibly powerful.
Give it a go.
And number seven is
Self-compassion.
One of the biggest
challenges we have is
when things go wrong
when things aren't
going right away
or when we make a mistake
we tend to beat ourselves up
But think about it
from the other perspective.
What would you say to your best friend
who was having the same challenges
and who made the same
mistakes that you did
Would you tell them off?
Would you give them a hard time.
Well, maybe if it's a bit of banter.
But you'd probably say,
“Don't worry about it.”
“It doesn't matter.”
“It's not such a big deal”
In the big scheme of things is,
it’s really going to matter
in two, three or four or five years time
almost certainly not
So have that thought when you think
when you're beating yourself up
think about what my best friend say to me.
or what would I say to my best friend?
And then have some
compassion for yourself and
maybe introduce that into yourself
So to recap.
That seven things
Pick one.
Just pick one at and give it a go.
What were the seven things?
Number one was Progress.
Number two was Exercise.
Number three was Sleep.
Number Four was Gratitude.
Number five was Meditation.
Number six was Self-talk.
Don't believe everything you think
And number seven
was compassion.
Have some self compassion
and compassion for yourself
So that's seven things.
Pick one.
Give it a go or pick two
give them a go today
Is it going to be the Exercise?
Is it going to be the Gratitude?
Are you going to try
and get a bit more sleep.
Do something.
Work on your resilience.
It's a tough world out there at the moment.
Good luck.
If you'd like to see whether
I might be able to help you with
wherever you are and your career
and with your aspirations
to help grow and accelerate your career
going forward
reach out to me through the link below
or on the website
and you can book a 30 minute
complimentary, free, low-key, no pressure
no obligation, strategy and coaching session
to see whether there might be a fit.
I can understand a bit about you.
You can understand a bit about me
and whether or not there might be
some benefit for both of us
in going forward with a connection
how I might be able to help you
and then you can make the decision
completely up to you.
So that's Campbell Such.
Mind Bite Thursday for this week.
Over and out. See you next week…