The 3 Essential Steps To Have A Good Day
Set intentions for your day.
Your brain can only actually consciously perceive part of what’s going on around you at any time. What you notice is whatever matches things that are already top-of-mind. It’s a phenomenon researchers call “selective attention” and it’s why Webb suggests you become more deliberate about setting your intentions for the day.
Here’s the daily intention-setting routine Webb recommends to start your day:
Get clear on your goal by asking, “What really matters most in making this a success?
Acknowledge the concerns dominating your thoughts and ask, “Do these attitudes and assumptions help me achieve my real aim, and if not, can I set them aside for now?” Ask, “Given my real priorities, where should I focus my attention? What do I most want to look out for?”
Plan strategic downtime.
Webb says the research overwhelmingly shows that we make better decisions when we give our brains a break. So while this might sound counterintuitive, you’ll be more productive when you carve out small break periods during the day.
Ideally you’ll break every 90 minutes: Take a brief nap, go for a quick walk or simply get up and stretch your legs. Your brain — and your co-workers — will thank you. – Practice gratitude. Ultimately, much of what makes our day good or bad, says Webb, is our mindset. When you make a point to note the good things (however small), your brain gets into the habit of scanning for positive things and your mood improves.
So make it a habit to actively notice the good around you.
At the beginning of each day, try to notice three good things.
For example: Your coffee was hot, someone held the door open for you and the train came on time. Then at the end of the day, think about the three best things that happened and write them down or tell your partner about them.
Homemade Peanut Butter Dog Treats
Ingredients
- 2/3 cup pumpkin puree
- 1/4 cup peanut butter
- 2 large eggs
- 3 cups whole wheat flour, or more, as needed
Instructions
- Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or a silicone baking mat; set aside.
- In the bowl of an electric mixer fitted with the paddle attachment, beat pumpkin puree, peanut butter and eggs on medium-high until well combined, about 1-2 minutes. Gradually add 2 1/2 cups flour at low speed, beating just until incorporated. Add an additional 1/4 cup flour at a time just until the dough is no longer sticky.
- Working on a lightly floured surface, knead the dough 3-4 times until it comes together. Using a rolling pin, roll the dough to 1/4-inch thickness. Using cookie cutters, cut out desired shapes and place onto the prepared baking sheet.
- Place into oven and bake until the edges are golden brown, about 20-25 minutes.
- Let cool completely.
3 Stretches to Relieve Tension in Neck and Shoulders
Lunge With Chest Expansion
- Step right foot forward and left foot back. Deeply bend front knee so it comes directly above the ankle. Clasp your hands behind your back and lift your chest.
- Slowly fall forward over your right thigh, keeping your hands clasped behind your back. Maintain a neutral spine by keeping your gaze down toward the floor. Draw shoulder blades together and keep core engaged the entire time.
- Hold position for 30 seconds to one minute on each side.
Straddle with Shoulder Opener
- Stand with feet wider than hip-width. Deeply bend both knees and shift your hips back. Place hands on your thighs with fingers pointed inward.
- Drop right shoulder to the midline of your body pressing into your thigh for leverage. Come back to center and drop left shoulder to the midline of your body. Maintain a strong core and keep glutes engaged the entire time for additional support.
- Continue to alternate for 30 seconds to one minute.
Triangle
- Stand with feet wider than hip-width. Turn right toes out and left toes inward. Extend arms up to shoulder height.
- Begin to shift torso forward over right leg until torso is parallel with the ground. Place hand above or below your knee. Extend left arm up toward the sky.
- Hold for 30 seconds to one minute each side.
- You can always gaze at the floor to release all tension in the neck.
