When your alarm goes off in the morning, get straight out of bed. Don’t hesitate. Think of the meaningful work you have the privilege of doing today, and eagerly move toward it. But on some days, of course, you’ll hit snooze and linger in bed, resisting the call to wake up. That’s okay. It’s a practice.
During your workout, push yourself to lift a little more, run a little faster, or keep going a little longer. Don’t phone it in or quit early. But if you do, that’s okay. At least you practiced showing up. It’s better to suck than to skip.
When you meditate, try to stay focused on the sensation of your breath, allowing thoughts and feelings to drift by as clouds pass by a mountain. You will struggle to do this, of course, which is fine. It’s a practice.
As you begin your workday, choose to do deep work first. Make progress on the most important, most cognitively demanding task you have. Some days, however, you’ll allow yourself to get sucked into the shallows – answering emails, reading the news, checking Twitter, etc. That’s okay. It’s a practice.
When you have a break from work, try to use it as genuine downtime. Rest and recover through stillness, a nap, or a walk in the park. But if you find yourself filling all your downtime with additional stimulation (i.e., your phone), don’t beat yourself up. Resisting that temptation and embracing boredom takes practice.
If something doesn’t go as you’d hoped, it’s okay to feel upset. But don’t allow yourself to fall into a downward spiral of anger and resentment. Combat your negative thoughts with better interpretations of reality, take positive action, and move on. Sometimes, though, your mind will get away from you. That’s fine. Life will surely provide you with more opportunities to practice.
When your partner is telling you about their day, try to give them your full attention. Don’t let your eyes or your mind wander, don’t think of what you’re going to say in response, and don’t check your phone. Just listen. You won’t get this right every time, but that’s okay. It takes practice.
When it’s your turn to speak, pause before you open your mouth. Think carefully about what you want to say and how it might be received. Use a gentle tone of voice and a friendly facial expression. Sometimes, though, you’ll blurt out something regrettable. That’s okay. Apologize and resolve to keep practicing.
If someone criticizes you, try to really hear them and understand their perspective. Don’t get defensive. This is very difficult to do, so you won’t get it right every time. But you can get better with practice.
When you’re at a dinner party and dessert is served, you can politely decline or have just a small portion. You don’t have to overindulge. But if you do, don’t feel ashamed. Visualize making a better choice next time. Think about how you’ll feel if you do. Eating well isn’t all-or-nothing; it’s a practice.
When it’s time to get ready for bed, get away from screens and dim the lights. Do some stretching and reflecting. What are you grateful for? What are you looking forward to? What are you proud of yourself for doing (or not doing)? These practices will help you unwind, so you can get a good night’s sleep, which is important because tomorrow is another day of practice.