Positive attitude at work: how to start the working day

Wake up with pleasure

Waking up in a good mood guarantees a great start to the day and a positive continuation. To do this, firstly, it is important to go to bed not too late the night before to get enough sleep. Secondly, the following recommendations will help:

• Be careful when choosing an alarm clock and its melody. Modern alarm clocks go off during REM sleep, when it is easier to wake up. If you set an alarm on your smartphone, choose a pleasant, cheerful melody.
• Don't rush to get up immediately after waking up. Psychologist Marina Baskakova advises lying down for a couple of minutes and thinking about something good, dreaming. At the mental level, positive thinking will set you up for productive activities.
• Turn on a lamp or open the curtains to let in the sun. Bright light gives you a feeling of cheerfulness and joy.

Remember the need to follow a routine and routine. If you go to bed and wake up around the same time every day, you can stay active and alert all day. This will maintain a positive attitude.

Reasons for reluctance to work

Let's look at the main reasons:

• Most often, the main reason for reluctance to work is simple fatigue
  . The pace of modern life rarely allows for relaxation, and this comes with its own consequences. Trying to match the surrounding rhythm, a person begins to exhale, fatigue accumulates, and there are few opportunities for relaxation. The endless desire to do everything in time and fulfill the plan turns into a nervous breakdown and weakness of the immune system. This affects normal functioning.
• Laziness
  becomes a serious obstacle to fulfilling responsibilities and implementing plans. It rarely appears suddenly, often forming at an early age. It is inherent in almost everyone, but its consequences will not be too destructive if you learn to fight it. If you let it take over, then the work will go slowly, and only serious motivation can change something.
• Endless stress
  has a negative impact, and it is more difficult for a person to force himself to work. They have similar effects to fatigue, but are more difficult to combat. Stress can result not only in a reluctance to work, but also leads to apathy, neuroses, and depression.

Use affirmations

Starting the day for vigor and positivity: Freepick
When you go to the bathroom after waking up, smile at yourself in the mirror. Remember the feelings from childhood when you woke up on your birthday, and try to restore them.

When looking at yourself in the mirror, use a few affirmations from the book “Live Positively” by Louise Hay, for example:

• I'm the best at what I do.
• I'm professional.
• I am a successful, strong-willed, persistent person.

You can formulate your attitudes - positive statements in the present tense. Regular practice of this technique gradually rebuilds the mind towards positive thinking, gives strength and self-confidence.

We demand a raise!

Let's do without pathos. The best motivation of all time is money. The prospect of replenishing a bank card stimulates much more powerfully than sophisticated self-development and time management techniques. But it is impossible to always be content with the same amounts. If income does not grow, disappointment, apathy, and with them laziness comes.

So don't forget to raise your prices. At least every month. At least for a few rubles.

Do some exercise

As a child, parents often force me to do exercises, but do not explain why. It is difficult to instill such a habit in a child who usually does not yet care about issues of health and longevity.

As we get older, we understand that:

• Physical exercise improves blood circulation, nutrition of tissues and organs, and makes the brain work more actively.
• Warming up helps relieve night swelling and tones the body.

Make up a set of exercises from turns and rotations of the head, joints of the arms and legs, bending, and squats. The goal is not to feel the strain, but to prepare the body for an active day. This warm-up will help you finally wake up and lift your spirits.

Get inspired by successful people

Read interviews with successful people, watch the program “Business Secrets” with Oleg Tinkov. Examples of people who have become successful are inspiring, and it will be easier for you to force yourself to work again.

Remember that periods of failure and decline are followed by periods of growth. If you don’t feel like working right now, this doesn’t mean that this mood will last forever. Examples of successful people will help speed up the recovery from the crisis. They will pump you up with the positivity you need during a crisis.

Make time for motivation and meditation

After you wake up and exercise, take some time to find motivation and inspiration. To do this, read a chapter from the biography of an outstanding person, quotes from great people, articles on productivity, or watch a short motivational video.

A short meditation will also help you tune in to your work day, calm your thoughts and give them the right direction. This is the so-called proactive behavior that psychotherapist Linda Esposito recommends. It can be difficult to find time during the day to create inspiration, so the morning is a great time for this purpose.

Tips for working at 100%

To get yourself to work, stick to a simple and effective plan.

• Motivation
  . Often, poor performance is not due to laziness, but to a lack of clear motivation. Your task is to understand what you are working for, what results the work will bring - visualize it.
• Clear wording
  . One of the main mistakes that provoke reluctance to work is the incorrect formulation of the task. Because of this, a person avoids completing a task, problems pile up in a medium-sized lump, and the feeling of guilt and subconscious anxiety due to an unfulfilled item increases. Don’t set the task like this: “Write an article.” Paraphrase: “Write about which countries to relax in in winter, tell where the most beautiful places are.” Make detailed clarifications. The more detailed the goal is, the closer you are to it, and the higher the likelihood of achieving it. You can add additional details: lead time, deadlines.
• Negative thoughts
  . Don’t keep repeating to yourself: “What a boring job,” “How hard this is for me,” “I don’t want to do this.” You program yourself for negativity, discourage the remnants of the desire to work. Understand this: putting off a task for too long takes more energy. During the time of procrastination, you could have dealt with the matter long ago and forgotten about it, but it continues to hang over you as an invisible weight. Start working not with negativity, but with fruitful thoughts. Get ready for action while sipping tea and listening to upbeat music. Convince yourself: “This is a small thing, you can finish it in two days and not think about it anymore,” “I’ll do this faster, I can relax, take a walk,” etc.
• Just get started
  . The simplest and most correct way to combat procrastination is to start. Tell yourself that you will do this task for ten minutes, and if it is unbearable, then quit. In ten minutes you will be drawn into the process and will not want to quit what you started.
• Mindfulness
  . An important point on the path to motivation is to realize why you are doing something and where it leads. Don't expect motivation to appear if you are faced with a not particularly pleasant task and its outcome is not clear to you. Can't start working? Clearly imagine the end result of the action.
• Imagination
  . Think about the essence of the upcoming process. Imagination is a powerful tool, and it would be foolish not to use it. Imagine that you are on an internship, and your performance determines whether you get a position and a salary.

Create a Ritual

Morning ritual: Freepick
A ritual is understood as a certain action or set of actions that “turns on” a person and puts him in a certain mood. Various options:

• vigorous exercise;
• cold and hot shower;
• a cup of coffee or tea.

Psychotherapist Nicole Urdang recommends making a delicious, leisurely breakfast a ritual. Immerse yourself in the process completely and enjoy it. Anticipating your favorite ritual makes waking up much easier.

Summary

The tips from the article will help you overcome a temporary loss of strength and get back into the mood for effective work. Remember that any difficulties are temporary and will definitely pass. The main thing is to motivate yourself, remember your successes and achievements, and avoid a situation where you decide to give up and stop looking for a job.

It’s not for nothing that King Solomon’s ring was written: “Everything passes and this too will pass.”

Author: Sergey Antropov (KadrofID: 5) Added: 02/27/2015 at 16:08

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Make a plan for the day and visualize it

A clear understanding of what exactly you will do and what you want to accomplish helps you to have a positive attitude towards work. Blogger Anastacia Kay recommends making a clear plan for the whole day:

• Write down the tasks.
• Place them in order of priority.
• Allocate an approximate amount of time for each task.

When creating such a plan, do not try to fit all the tasks for the week into one day (especially if it is a Monday plan). Assess your strength soberly, allow a little time in reserve in case of force majeure. Plan relaxation and pleasant moments (meeting with friends, calling those you care about).

When the plan is ready, visualize the coming day and the result of completing all tasks. A mental picture of a positive result helps you cope with work tasks faster and more efficiently.

Sequencing

1. Stop beating yourself up. There is no need to force yourself. This can lead to serious consequences. If you torture yourself, you will develop a dislike for your work.
2. It is important to calm down and clear your mind. Meditation will help with this. You will be able to get rid of unnecessary emotions and establish harmony with your inner world.
3. Think about why it’s difficult to go back to work after a vacation. Perhaps you dislike your workplace or team. It is possible that you need to change your job or even your specialty. Or perhaps you are just tired and a short rest did not allow you to fill your body with energy, and you simply don’t have the strength.

Find positivity on your way to work

All the previous points on having a positive attitude at work can be done at home, but you still need to get to the office. It is very important not to lose your mood here, especially on public transport or due to inclement weather.

On the way to work:

• Notice beautiful things. Pay attention to the trees and clouds, birds and flowers. The beauty of nature is calming and positive.
• Use your imagination. During a crush on public transport, mentally compare people to penguins, shifting from foot to foot. If you are driving and get stuck in a traffic jam, dream about something pleasant.
• Look around and mark the places and establishments you would like to visit, pay attention to posters for interesting events. Planning your rest helps you work more efficiently.
• Listen to your favorite music or audiobook. While traveling in public transport or walking, positive melodies or funny stories will add excitement and create a good mood.

How to force yourself to work when you don’t feel like it and don’t have the strength

People who don't want to do anything and don't know how to force themselves to work often deal with procrastination. How to overcome it? Look for energy. Many people complain of chronic fatigue, due to which planned work progresses slowly. It’s easier for a person to collapse on the sofa with a book than to carry out the original plan.

Where to get energy from - the main ways:

Physical exercise

Many will find this advice absurd, because sport also takes energy, but do not rush to conclusions. Start training and you will receive effective help in the fight against apathy.

What does sport give:

• Increased learning ability
  . This is achieved by increasing the level of neurotrophins, which support the viability of neuronal cells and provide them with the necessary resources. Hormone levels are normalized and concentration improves.
• Strengthening the body
  . With the help of physical exercise, a balance is achieved in the interaction between the body and the brain, toxic substances are eliminated. Feeling better, the immune system more effectively fights possible illnesses that provoke fatigue and apathy.

Hobby

Sometimes we don't want to work, thinking that something interesting is passing by at that time. We start reading magazines, news streams, watching shows, analyzing the lives of stars. As a result, the feeling of disappointment does not go away, because with such a pastime we gain nothing, and the work remains unfinished. Find productive and interesting hobbies that you genuinely enjoy and relax. This could be sewing, playing the guitar, swimming (there are many choices). By spending your free time productively, you will be more willing to get to work, inspired to new achievements. A hobby should not be related to your main job, so you will not be distracted. Choose a hobby that is far from your professional activity.

Rest

To have the strength and desire to work, you need to rest well. It is impossible to work every day from morning to evening without getting emotional burnout. A person needs to periodically take time away from work responsibilities to avoid stress. Give your body a chance to recover.

Improved sleep

Healthy sleep is the key to good performance. By paying attention to sports, doing various exercises, or simply walking in the fresh air, you are more likely to overcome insomnia. Healthy sleep ensures good health and gives you vigor. It is difficult for a tired person to force himself to work, and to get rid of fatigue, do not neglect proper sleep.

Create a positive atmosphere for yourself and your team

When you come to work, it is important to maintain a positive attitude and not let your mood dissipate, for example, at the sight of irritated colleagues. Candidate of Psychological Sciences Svetlana Tikhomirova is sure that for a positive attitude it is important to love your job, respect your colleagues and enjoy life.

This can be expressed in simple steps:

• Take a sincere interest in the affairs of your colleagues.
• Focus on achievements and enjoy even small successes.

Having completed all these steps in the morning, you will feel invigorated, learn something new, draw up a clear action plan and know where it will lead. All together will be the key to a positive attitude not only at work, but also for the whole coming day. Remember that your mood and condition are in your hands.

Original article: https://www.nur.kz/family/self-realization/1691932-tekhniki-pozitivnogo-nastroya-na-rabot/

Get ready

First you need to find a quiet corner.
A tip for those who work in open space offices: this is not your workplace. A car won't do either - there are too many things around that will distract attention. Most likely, it will be more convenient in the foyer or on the balcony. You can arrive early so that no one disturbs you. You will also need a notebook or notebook for notes (make sure you have a pen with you). And of course it will take hours. Otherwise, how will you be able to time it and be sure that you do it in exactly seven minutes?

What is procrastination

In the USSR, this condition was simply classified as laziness! Now, instead of: “I’m screwed!”, they answer: “I’m procrastinating.”

Procrastination is the deliberate putting off of things until later. Everything is transferred: from little things (writing a note, doing the cleaning) to serious matters (visiting a doctor, submitting documents).

Chronic procrastinators do everything at the last minute: coursework overnight, urgent order - 24 hours in advance.

“Procrastinators” find a million reasons to justify doing nothing. They'll give the cat a bath, clean out the closet, clean the grout on the tiles, and sort through the photos on the computer. Anything to avoid writing a program or dissertation.

When there is a critical minimum left before the deadline, they pull themselves together and do everything quickly. Often they even do well. Then they honestly promise: “I will always do everything on time!” A new task arrives and everything starts all over again.

Five tricks to help spark interest in your job

1. Setting your own goals. If your employer doesn't set any goals for you, set them for yourself! Your goals can be daily, weekly, monthly. But if you just want to awaken your interest in work, then set yourself short deadlines. The shorter the deadline for completing a certain task, the more likely you are to actually get the job done.
2. Reward yourself. Once you have completed a task you set for yourself, set a reward for yourself. If you complete the planned amount of work, then next weekend you will sit with a friend in your favorite cafe. If you can earn a certain amount of money, you will take the children on an excursion that they have long dreamed of. Be sure to promise yourself something you really want as a reward, otherwise your motivation will quickly disappear.
3. Be accountable to others. We often lack motivation because we know no one is watching us. This is a big mistake, because it is very relaxing and reduces the desire to work! Instruct your friends or family, and perhaps one of your employees, to monitor how you are fulfilling your plan. Knowing that someone can hold you accountable for doing your job will make you feel very strongly about doing a good job.
4. Get support. If you feel like you're having a hard time meeting your goals and are starting to lose interest in your work, ask someone you're on good terms with to create a plan for how to complete your tasks. She doesn't need to help you with your work at all, and her tasks may be different from yours. A horse that is running in a harness with another horse involuntarily speeds up its pace. So do you - you will be spurred on by the progress of your colleague, and you, too, will want to succeed.
5. Review your goals often. Revisiting your goals helps you stay motivated. Firstly, you can verify the presence or absence of your progress. Secondly, you can make sure that you don't set your goals to unattainable levels. If your goals are too high, you will quickly lose interest. By reviewing your goals, you can adjust them if you feel like you've set yourself too much of a challenge.

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Motivation to work. Set up for productive work

Have you ever lost motivation to work? I think each of us from time to time noted some “confusion” in the performance of official duties. There may be many reasons for such an attitude. Some find it difficult to get back into the work process after weekends and vacations. Others are prevented from working to the fullest by their lifestyle or family problems (some extraneous shocks). Still others are not at all satisfied with their position or salary...

How to motivate yourself?

The famous writer Sergei Donatovich Dovlatov once very correctly noted: “In any work there is a place for creativity.” Perhaps not everyone will agree with this statement, but the problem here is not in the quote, but in ourselves, in the fact that we cannot see something.

Maybe we're looking at it wrong?

Ernest Hemingway said: “Work is the most important thing in life. From all troubles, from all troubles, you can find one deliverance - in work.” In a sense, work is the highest good that a person has, because it is the ability to work that sets us apart.

In this article, we will look at twenty ways to motivate people to work, and also talk about the motivation of “burnt out” specialists who do not see any meaning in their work activities.

20 ways to motivate yourself to work

Simplify

Do not treat work as something burdensome and difficult. Let your thoughts about work be connected with ease. This does not mean that you need to be lax about your profession - it only means that you need to simplify it. Any complex problem is a collection of simple moves. Break the work into stages, and you will be surprised how quickly and efficiently you can complete it.

Pay increased attention to health

Lack of motivation to work is often associated with various ailments - from simple lack of sleep to migraines and high blood pressure. Stress at work can lead to health problems, but the opposite is also true - because of health problems, you will be less able to cope with your work responsibilities and, accordingly, will not avoid the stress associated with your own powerlessness.

Pay attention to your home

We are not necessarily talking about a three-story mansion on Rublevskoye Highway. Whatever kind of housing you have, it can and should be made as comfortable as possible, so that you want to return there after a working day, so that you want to be there.

If you spend part of your salary on improving your apartment or house, this can serve as the basis for motivation to work - after all, without the work for which you are paid, the salary, you will not be able to make repairs and change the interior.

Think about your family and loved ones

Creating a family, having children, their development - almost all people strive for this and realize themselves as husbands and fathers, as wives and mothers. But in modern society it is impossible to live without money - every thing has its own price. Think about it - don’t you and your family deserve to live in abundance? Let the desire to provide for yourself and your family serve as a good motivation for work.

Work with your soul

If your current job does not bring you even minimal pleasure, it will become more and more difficult to motivate yourself with each passing day.

Therefore, try to find a job you like. Not everyone can become a pop star or a movie actor, but doing the job should bring satisfaction, the results of your work should be meaningful to you. Otherwise, you will unwittingly work carelessly - after all, the work itself does not require diligence from you.

Appreciate your free time

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You don’t have to spend time after work lying on the couch in front of the TV. Take up some hobby, find something that interests you. It is important that in your free time you stock up on new experiences. The ideal option is a vacation in beautiful places. When you return, you will work with tripled energy to earn money for a new interesting journey.

Imagine that you have already completed the project

Imagine in detail what will happen when you complete the current task. Imagine your emotions, relief and satisfaction from the work done. Remember this feeling and go towards it. Let the image of your future triumph help you overcome the difficulties associated with achieving results.

Check out other people's success stories

The world is full of beautiful stories about hardworking people whose diligence led them to the desired success and triumph. After reading them, you will probably find something in common between yourself and their heroes, and you will also definitely learn a lot of useful things for yourself.

Who knows, maybe something outstanding is waiting for you too, you just need to direct your energy in the right direction?

Watch motivational videos

A method somewhat similar to the previous one. However, there is one small detail - a motivational video may or may not be someone's success story. In addition, the meaning of video materials of this kind lies in a different type of impact, in other words, the presentation of the material - in this case, we are primarily talking about visual-acoustic perception.

Stop

Let's say you're trying to cope with some difficult task, but you just can't concentrate on it. What to do? Work even harder? Against.

The irony is that you become so focused on the task at hand that you fail to see the bigger picture. To regain your freshness, tell yourself: “Stop.” And for ten minutes just put everything aside and stand up.

There is no need to switch to another job or think about everyday problems. Just stop any activity for 5-10 minutes, and then, when you feel that you can’t stand idle anymore, sit down again and get to work. I'm sure you'll see something you couldn't see before this short break.

Use envy as a motivator

At the moment when you feel like quitting your job or at least putting it on the backburner, just remember the successes of your colleagues. Let these memories awaken in you envy - not black envy, when you want the object of your envy to give someone everything he has, but white envy - so that you want to achieve the same thing as your more successful colleague. As they say, “get angry in a good way.”

Show self-discipline

That is, get rid of all extraneous factors that prevent you from concentrating on the task. It often happens that a person cannot concentrate because he is distracted by messages, calls or the Internet.

If you want to be as efficient as possible, close all unnecessary browser tabs, turn off the music, set aside your half-drunk coffee cup and switch your phone to silent mode. The point is to neutralize any outside influence and stay with the task at hand.

Tell others about your intentions

It’s as old as the hills, but it hasn’t lost any of its effectiveness. A mental promise made to oneself is unlikely to motivate us in the same way as a vow expressed publicly. After publicly voicing your plans, it will not be easy for you to take your words back. You will have to comply so as not to be branded as a frivolous person.

Make a graphic plan of your goals and actions to achieve them

The essence of this method is to visualize your tasks and at the same time constantly remind you of them.

See also: Indo-Europeans: what kind of people are they?

You can write out an action plan on the board, and then sequentially erase each completed item. This will make it even clearer.

Get some sleep

We are, of course, not talking about a full sleep, but about a short one. You'll be surprised, but 15 minutes during your lunch break will help you feel fresh and energized. Consider this a little brain reboot that will significantly improve your productivity.

Find your ideal working conditions

For maximum productivity, some people need earplugs so as not to hear others, while others, on the contrary, need loud music playing in their headphones. One person prefers to work in a well-lit office with large windows, while another works better in semi-darkness.

It is clear that not everywhere it is always possible to organize your workplace the way you want, but you should strive for this. The better conditions you create for yourself, the more profitable it will be for both you and the company. Perhaps, if you voice this argument to your superiors, they will meet you and allow you to modify your workplace based on your preferences.

Think positively

This is important not only in work, but in life in general. You shouldn’t think about the bad - you need to convince yourself that everything will work out on time and to the required extent. Self-confidence is a necessary condition for any successful person.

Come up with some kind of reward or ritual for yourself to celebrate your victory

After the successful completion of a project, why not have a small celebration at a nearby coffee shop? And we're not necessarily talking about some lavish banquet - why not reward yourself for success with an extra-large cappuccino and delicious cheesecake?

A little encouragement never hurt anyone.

Divide tasks by importance

Don't grab everything at once. The ability to properly plan your working time is an extremely important skill for effective work.

Think about yourself

Perhaps most importantly. Every person thinks first of all about himself. So why not do the same when it comes to work? Remember: you are doing this for yourself. If you are not satisfied with the work you are doing, change it, because money is great, but what is even more important is your satisfaction with yourself and your actions.

6 stages of demotivation among employees and methods to counter burnout

In addition to subjective criteria for decreased motivation - dissatisfaction with the type of activity, problems on the side - there are a number of objective criteria for decreased motivation among employees. Often a person simply “burns out” from the inside and becomes indifferent to the work and its results. It is very important for a good manager to determine what stage his employee is at and help him regain motivation.

So, let’s look at the stages of decreased motivation among employees and talk about methods of counteracting “burnout” at one stage or another.

Stage 1 - minimum experience, maximum enthusiasm

High motivation in the absence of skills.

As a rule, these are young employees for whom the current place of work is their first, or people who decided to change their occupation and came from another area. The desire to prove to themselves and others their own ability to learn and contribute allows such employees to develop diligently, despite most negative factors.

At this stage it is important to avoid judgment. All that a manager should do at this stage is to observe the new employee in order to assess his ability to develop as a specialist.

Stage 2 - first failure

Low motivation and skills.

An employee is trying to learn a new craft, but is faced with a problem (or a series of problems). There is a desire to quit everything, it seems that this is “not the job for him,” that he has overestimated his capabilities.

See also: Artificial intelligence investigates a 70-year-old case

Some employees break down already at this stage and prefer to quit, while diligent and promising people, on the contrary, “grit their teeth” and get back to work with tripled energy. Support from a manager would be helpful - encouragement from a more experienced and wiser person can significantly increase the level of motivation.

Stage 3 - natural development

Skills are growing, motivation is varied.

The employee, in principle, has mastered the craft, or at least understood the basic principles and rules. Further development moves to a different plane - the specialist understands the nuances and applies the acquired skills more and more confidently in practice. Most people at this stage experience an increase in motivation based on a feeling of self-satisfaction: a person works, he succeeds, he feels complete.

At this stage, the employee is self-sufficient in terms of motivation to work. He is satisfied with everything, he is pleased with himself.

Stage 4 - accomplished specialist

Highly motivated, good skills.

For an employee at this stage there are practically no “pitfalls” that can confuse him. Competence allows a specialist to train others and perform most of the work in the so-called “autonomous” mode - that is, without wasting time on narcissism, but producing the best results in the shortest possible time.

The logical conclusion of this stage is a promotion, but, unfortunately, not everywhere there is an opportunity for career growth. It is this negative factor that ultimately becomes the key to the rapid “burnout” of an employee. So if a manager wants to retain a valuable specialist, this stage is the best time to restore motivation through various incentives (for example, through a significant increase in salary).

Stage 5 - the specialist is disappointed

Gradually decreasing motivation, skills at a high level.

The employee hit his ceiling and realized that in the company’s conditions he had achieved the maximum. Gradual disappointment in work begins. Deprived of opportunities for development, a specialist is frankly bored and, from a certain point, stops working diligently. Professional skills compensate for the lack of motivation for some time, but the supply is not unlimited.

At this stage, it is already more difficult to restore motivation to the employee, and money alone will most likely not do it. Perhaps a promotion can still save the situation. If everything remains as it is, the specialist will inevitably come to the sixth stage.

Stage 6 - a specialist who is completely disappointed

Following motivation, skills gradually also fade away.

The less a person is involved in work, the faster he degrades. Following motivation, the specialist loses professional skills acquired with sweat and blood, and ceases to benefit the company for which he works.

At this stage, regaining motivation seems like an almost impossible task. As a rule, managers prefer to part with such “burned out” specialists, because neither party benefits from such cooperation. However, you can always refuse the services of a good specialist, but first, it wouldn’t hurt to have a serious conversation with the disillusioned employee and try to find “common ground” that will allow him to re-establish productive work activity.

Stay motivated! Good luck!

from here

21.04.2017

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