One-Week Fall Reboot

Get-over-the-hump Wednesday

It’s inevitable that somewhere along your journey, you’re going to hit a block, slump, plateau or detour. It might be in the form of a slow and torturous Wednesday at the office. It may be a scale that’s stuck. It could be an invitation to a happy hour with friends or an extra slice of birthday cake at the office party. Whatever hump or obstacle you face, it’s always smart to have a plan in place so you’re ready and feel prepared.

I have a few suggestions—feel free to choose the one that works best for you. You can do any of these daily or as needed to feel more settled and centered.

Begin your day with positive thoughts.

Every morning, take a few minutes to look on the bright side, be positive, embrace your blessings, no matter how small they may be. It can be after the alarm sounds but before you roll out of bed, while brushing your teeth or on your commute to work. This may be the simplest and most powerful step you can take to improve your mental wellbeing and enhance your outlook. Use this time to think of three things that you are grateful for OR three things you’ve done in your life that make you proud. You’ll instantly feel more optimistic and less bogged down by the negative stuff life throws your way. You can think of mental exercise as prayer, meditation, or positive self-talk, but however you view it, it has to be a consistent part of your daily routine.

Do some deep breathing.

Setting aside time to meditate or do deep breathing exercises can help manage stress and promote feelings of calm so you’re better able to tackle whatever comes your way. You can do this anywhere—your bedroom, living room, even your office. Put simply, it involves focusing your attention, minimizing outside thoughts and distractions, and slowing down your breathing.

There are different types (guided, mantra, mindfulness, Tai Chi and yoga are a few examples), and you can easily search for tips online. Deep breathing is one of the easiest places to start. Find a quiet, comfortable place to sit. Take a normal breath, then follow it with a slow, deep breath. Breathe in slowly through your nose. Pull air through your chest, letting your stomach rise as your lungs fill up (to the count of four). Then, exhale slowly through your mouth (to the count of four). Do this a few times until your heart rate slows and you feel more relaxed. Repeat as often as you’d like throughout the day. 

These strategies can help you shake off any negative feelings and boost your positive efforts to keep you moving in the right direction.