Living in the present moment

Living in the present moment

There are some simple rules in life. If you live in your negative past, you soon become bitter, depressed or overwhelmed by regret. It’s a double knockdown by life (tough past, tough present) and a challenging negative spiral. If you’re afraid of not controlling your future completely or repeating your past mistakes in the upcoming times, you become a very anxious person. And if you aren’t aware of your personal power that you always have in the present moment, you can become a too extreme hedonist or a fatalist, going only where life kicks you; and life often kicks you where you certainly don’t want to be.

Living in the past, living in the future or not being aware of your personal power in the present create a lot of pain in personal life. Emotional pain is, in a way, nothing but a kind of self-created inner resistance to external things that happened to you or are happening to you and you can’t control. You feel pain when you aren’t satisfied with how things are but don’t feel powerful enough to change them. You aren’t flexible enough, wise/rational enough or aware of the personal power that you possess in the present moment. The good news is that pain is most often an inner experience and, as I mentioned, a psychological resistance to the outer world, which means that you can do something about it and transform it. One way to do it is to live more in the present moment by developing wisdom and controlling your mind.

As we’ve learned in the article Positive orientation towards your past, the best combination for improving your quality of life and eliminating pain is being positively oriented towards your past, a moderate hedonist in the present and goal-oriented towards your future; but not too goal-oriented towards your future, which also leads to you living in the future and forgetting to enjoy the present moment. That way, the past gives you strong roots and foundations, your present gives you feelings of personal power and proactive behavior, and your future gives you the wings to seize all the things you want in life as part of your life vision.

Past Present Future
Positives

Negatives

(moderate) Hedonist

Fatalist

Goal-oriented

Afterlife rewards

But living in the present isn’t that easy, so let’s look at some techniques that can help you shift your focus from painful parts of your past or desired future to the present moment. The tricks for living in the present moment are:

  • Developing Zen Buddhist wisdom
  • Holding your frame and thinking like a Stoic
  • Constantly paying attention to your needs and satisfying them
  • Having list of things you enjoy in personal life
  • Following general rules that contribute to happiness

Possessing Zen Buddhist wisdom

Zen is the Japanese form of the Sanskrit word dhyana, which means meditation. Zen is a school of Buddhism, most popular in Japan and the Western world, but it originated from China and was strongly influenced by Taoism. The foundation of Zen philosophy is that an individual’s goal should be to develop their mind, which leads to personal wisdom and personal freedom.

Mental development can especially be achieved with mediation and concentration. As Buddha said, a human mind is filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. You can’t banish or fight the monkeys because of resistance, but you can calm them down by focusing on your breathing and a positive mantra.

The final goal of mental development and training your brain monkeys is to cultivate the ability to respond to each moment with wisdom, compassion, generosity, kindness, creativity and responsibility.

Here’s a cool definition of Zen from Urban Dictionary: “A total state of focus that incorporates a total togetherness of body and mind. Zen is a way of being. It also is a state of mind. Zen involves dropping illusion and seeing things without distortion created by your own thoughts.”

As I mentioned, paying attention to your breathing and your mind with meditation are the key tools of Zen Buddhism, but Zen philosophy also offers many wise ideas for coping with everyday problems and changing the way we look at things.

Zen wisdom for coping with everyday problems

Everything that happens to you is the best possible thing that can happen to you in a specific moment for the fastest learning and growth. Universe (or whoever) hits you where it hurts the most so that you become stronger and grow in life where you’re weak. Consequently, you develop into a better version of yourself.

Nonetheless, life gives you only challenges that you are capable of overcoming, no matter how difficult they are. The problems you face in life are never harder than your character. That’s the philosophy you should follow when things go wrong. But what if you desire something you don’t have? Everything in life happens when the right time comes and never sooner. You have to be ready and wise enough for a change or something new in your life or something you desire. You have to follow the process, and compound wisdom. You only reap what you sow.

Nevertheless, happiness or sadness aren’t the consequences of what’s happening to you, but how you interpret what’s happening to you. You can always change your angle (how you look at things) and that is the biggest power you have in life. You can always change your thinking, because your mind is everything and you become what you think. Your beliefs become your thoughts, your thoughts become your words, your actions become your habits, and your habits become your values and destiny.

Even your worst enemy can’t hurt you as badly as your untamed mind can. As mentioned before, to tame your mind (or monkeys, if you want) you should pay attention to your breathing and to your thoughts, but there’s also another trick. You can switch your focus from your mind to your body. Your body is always giving you feedback on what’s really important for you in a certain moment. Always listen to your body.

To live more in the present moment, you shouldn’t make great plans for the future, but instead be constantly aware of your surroundings in the state of active waiting. Active waiting means no day-dreaming, planning, thinking about your past or any other distractions. It means just doing your job in the present moment, like you’re aware that something serious or very important could happen at any moment. Don’t waste your inner resources to create problems and wasteful thinking.

You have to be grateful for what you have and you have to learn how to forgive in life. How to let go. Be happy with what you currently have and who you are. Nobody can take that away from you.

Last but not least, nothing gets destroyed or vanished, it only changes its form. Life is energy and you should have as positive energy as possible. Here’s a nice story that teaches you how to let go:

An elder and a young monk were making a pilgrimage together. One day, they came to a deep river with a strong current. At the edge of the river, a young woman sat weeping, because she was afraid to cross the river without help. She begged the two monks to help her.

Since the members of their order were forbidden to touch women, the younger monk turned his back to the woman. But the elder monk volunteered and carried the woman across the river. The junior monk was very upset, but said nothing for a long time.

At the end of the day, the elder monk noticed that his younger friend was very upset and asked him if something is wrong. The younger monk explained that he is very upset because as monks, they aren’t permitted to touch women, but he dared carry the woman on his shoulders. The elder monk replied “I only carried her across the river. You’ve been carrying her all day.”

Let go when it’s time to let go. As I mentioned, there are two main tools that Zen Buddhists use to control their minds (train the monkey mind) and to live more in the present moment:

  • Meditation
  • Breathing control

Daily Meditation

Meditation

The most important tool of Zen Buddhists for learning how to control your mind is meditation. It’s scientifically proven that meditation helps you a lot with relaxation and taming your mind. Actually, your brain physically changes with regular meditation and increases your capacity for creativity, focus and managing anxiety. I know so many people who claim that meditation changed their lives. You can find many different forms and types of meditation, but for a busy lifestyle, Transcendental Meditation, that you practice 20 minutes twice a day, is quite popular and probably the best fit.

I don’t do anything advanced and regular, because I prefer self-reflection to meditation. Nevertheless, I sometimes use the Headspace application and meditate for 10 minutes in the morning when I wake up. A good alternative to meditation that can definitely help you in the same way is yoga. If you have problems with living in the present moment, meditation, yoga or proper breathing can do miracles for you, besides hardcore psychological therapy (psychoanalysis, cognitive psychology etc.).

Learn how to breathe properly

If you want to live in the present moment, you have to learn how to breathe properly. It may sound strange, but a lot of people don’t know how to breathe the right way and there is a strong connection between your thoughts, feelings, posture and breathing. You can find many resources online on why proper breathing is important, but you may start with two simple exercises explained below and then continue with more advanced techniques.

1-4-2 Formula

I use the 1-4-2 formula exercise to have better awareness of my breathing, develop lung capacity and accelerate the cleaning of toxins from capillary veins.

I especially like doing this exercise when I take a walk in nature and thus fill my lungs with fresh air and my mind with positive thoughts. I learned this technique from the world-known self-help Guru Anthony Robbins.

The 1-4-2 is the ratio for how many seconds you breathe in, hold your breath and breathe out. I use 5 seconds to slowly breathe in air, then I hold my breath for 20 seconds and slowly exhale air for 10 seconds. I repeat that 3 to 5 times. If you get dizzy, you can try with shorter periods (3 seconds, 12 seconds, 6 seconds or even less) or at the very beginning, you can instead start with the belly breathing exercise.

Belly Breathing

You can find a lot of information online about belly breathing, but to summarize it, you sit down in a relaxed position. You put your right hand on your stomach. You slowly breathe in through your nose and make sure that your stomach expands first and then your lungs. Your hand on your belly should move first and then your lungs should be filled with air.

Then you breathe out and first you empty your lungs and then your belly, and while doing it, you pull your stomach and hand inwards, towards your spine. You should repeat that 20 – 30 times and you will definitely feel more relaxed. You’ll slowly learn how to control your breathing and breathe more properly, that is by engaging your belly more than your lungs.

Thinking like a Stoic

The second very influential ancient philosophy that can help you with living in the present moment is the Stoic Philosophy. Many ideas are quite similar to Zen philosophy, but we can still find a few additional useful ideas. Stoicism is a school of Hellenistic philosophy founded in Ancient Greece by Zeno of Citium (born in Cyprus) somewhere in the 3rd century BC.

For many centuries, Stoicism was one of the most influential philosophies in Ancient Greece and Ancient Roman Empire. The four core virtues of Stoic philosophy are wisdom, courage, justice and temperance. Some of the most famous Stoics were Seneca, Epictetus and one of the wisest Roman Emperors, Marcus Aurelius (his book Meditations is one of my favorite books).

Here is a cool definition of a Stoic person from Urban Dictionary: “A Stoic is someone who does not give a shit about the stupid things in this world that most people care so much about. Stoics do have emotions, but only for the things in this world that really matter. They are the most real people alive.”

The fist important idea of Stoicism, that you’re already familiar with from Zen Buddhism, is that hedonism isn’t really the true path to happiness in life. You have to be a moderate hedonist in life, but living only for fun, fame and fortune isn’t the right path. They’re all overrated and don’t bring real happiness in life, especially because they depend on other people, items and circumstances, and are therefore always easy to lose. Excessive hedonism is the counter-point to Stoicism.

Don’t get me wrong: fun, fame and fortune are important and do hold value, and are part of a good life, but they shouldn’t distract you from the only thing that can really bring happiness in life, which is an excellent, rational and wise mental state.

Much like Zen Buddhists, Stoics also advocate the idea that everything is temporary. Therefore you shouldn’t really be deeply and unhealthy attached to anything in life, neither material things nor relationships or any ideas. The more attached you are, the greater the pain somewhere in the future (and less lean and agile you are). Have nothing in life that you aren’t prepared to lose. That doesn’t mean you shouldn’t love, but true love doesn’t mean control, unhealthy attachment and possessiveness.

Even if nothing lasts forever, you can extend the longevity of things and relationships you have in life with positive actions, regular maintenance, constant growth and personal improvement. The good news is also that even your unhappiness or misfortune are only temporary, like everything else in life. You should also resist materialism and live a minimalistic life. You should live as simply as possible.

If you’re unhappy, it’s your fault. Nobody else’s, only yours. If other people are unhappy, it’s entirely their fault and you shouldn’t try to make them happy, because you will fail. Don’t try to change other people and don’t expect other people to change you. All that can be changed is you changing yourself. You should strive to maximize your positive emotions and minimize negative emotions. Not with hedonism, but by controlling you mind, behavior and healthy mental blueprint.

The most important part of a healthy mental blueprint is that you don’t look for ideal situations in life, because they don’t exist. You should also learn to accept things that aren’t in your control. And as mentioned, always be aware that outer things, like possessions and other people, can’t make you happy. Nevertheless, you can find satisfaction and happiness through the actions you take with things and relationships. For example, a computer can’t make you happy, but what you can do with a computer can, because it helps you create value and contribute.

You should have the strength to accept the things you cannot change in life, the courage to change the things you can, and the wisdom to know the difference.

You should never feel like a victim, because it takes away your personal power. You can always regroup and rephrase your goals so that you have more control, even if it only means changing the angle of how you look at things. In the end, the ultimate control you have is the control over your judgments and your mental state or, in other words, how you interpret the things that happen to you.

Last but not least, you should respect and live in accordance with the human nature. Being a part of nature means that you’re a small part of a larger, organic system, shaped by many processes that are out of your control, including the behavior and actions of other people. Nonetheless, humans are predictable and you should pay attention not to what a person says but to how they behave (what they do).

Living in accordance with nature also means that hardship, pain, suffering and, of course, also death are all parts of nature and life, and thus inevitable. Life is like a river with a strong current: you can’t paddle against it, but you can decide whether you’re going to resist and suffer or accept it and handle it with good grace.

In order to accept life with good grace, you should invest a lot of effort into the struggle of controlling yourself. Do what you can, and be happy for your personal efforts and progress in life. If at first you don’t succeed, then try again and again. Don’t be afraid of slow improvement, be afraid of stopping and becoming a zombie. Your capacity for self-improvement and overcoming adversity in life isn’t fixed, but it can be increased with training and a selective, but progressive, exposure to stress. Or, in other words, regularly going out of the comfort zone.

Reframing

Optimal thinking, cognitive reframing and holding your frame

As we’ve learned, the only thing that can really bring happiness in life is an excellent, rational and wise mental state. It’s also called optimal thinking. You should always ask yourself: what is the optimal thinking in my current situation? You’ll most often find that optimal thinking consists of the Zen and Stoic philosophies. No matter how bad of a situation you’re in, your best option is always to remind yourself of the following facts:

  • Nothing lasts forever and this too shall pass.
  • There is no ideal situation in life and pain is an inevitable part of it.
  • I should make fun of winter with a cold morning shower.
  • Life wants me to fight and grow, so I won’t feel sorry for myself and be a victim.
  • My challenges are never bigger than my character or more important than my why.
  • I can always find the positive in a negative situation.
  • I should take a deep breath, smile, and innovate my way out.
  • I have to focus on the positive and take action.
  • You’re the result of 4 billion years of evolutionary success. Act like it.

Every time you feel sorry for yourself, you should reframe your thoughts and change how you look at things. Cognitive reframing is a way of viewing and experiencing events, ideas, concepts and emotions to find more positive alternatives. Frame is the filter through which you perceive reality, and you can always find a new better frame. When you do, you should hold it strongly, because your mind (monkey), together with your emotions, will try to wander. Don’t slack off, hold your frame no matter what.

Paying attention and satisfying your needs

It’s true that you must have realistic expectations in life and not lose yourself in hedonism or materialism. Next to that, you also have to manage your ego and detach yourself from unhealthy attachments. But that’s only one part of the equation. As we said, you also have to be a moderate hedonist in the present.

That means that you must pay close attention to your needs and you must strive to satisfy these needs. You have to find the right balance between two extremes – one extreme being a monk, having absolutely nothing and detaching himself from everything, and the other extreme being a greedy, perpetually dissatisfied person only looking for surrogates (money, addictions etc.) to replace the lack of loving and healthy relationships and creating valuable things while enjoying the work.

It’s very easy to blame ego for both extremes, but poor ego does nothing but serves three masters and does what it can to bring them into harmony with one another. The three masters are id (primitive impulses), superego (rules, conflicts, morals etc.) and the external world with all its limitations. So you shouldn’t blame the ego for your unhappiness. You should pay more attention to your needs and find the right balance between id, superego and external limitations. A bitter person is a person who doesn’t pay attention to their real needs and doesn’t enjoy life. Therefore you should work hard on self-reflection and:

  • Know what you want in life and enjoy it every day. Start with your life vision.
  • Strive to have loving and deep relationships and a feeling of inner security
  • Cultivate more rough energies and feelings (aggression, hate etc.) and wishes that can’t be fulfilled through sublimation (where wishes are channeled rather than dammed or diverted) with doing meaningful work, sports, arts, following meaningful goals and having a sense of humor
  • Be an outstanding communicator and learn to communicate your wishes and desires with yourself and others
  • Just do it, act, you have every right to fulfill your desires in the right civilized way

List of all the things you enjoy

It may sound silly, but if you don’t know how to be a moderate hedonist in life, you have to learn it. The first step you should do, if you don’t know how to properly enjoy life, is to make a list of all the things you really enjoy in life. The point of this exercise is just to become aware of all the things that make you happy and give you satisfaction in life. This exercise is especially important if you’re a workaholic or don’t know how to relax and enjoy everyday life.

The more bitter, tense and serious you are, the less you probably know how to really enjoy life and relax. You may not even know what really makes you happy and which things you enjoy. Therefore sit down, take a piece of paper and think of all the times in life when you forgot about the time and everything around you; think about the precious moments when you lost yourself in the moment and just really enjoyed the happening in the flow.

Here you can find my list, as an example, since I’m an extremely serious person and often forget how to enjoy life. From time to time, I look at the list and remind myself that I’m also here on this planet to enjoy life and experience as many things as possible.

General rules of personal happiness

Now it’s time to go from the philosophical level to more practical advice for other things you can do to be happier in life and live more in the present moment. There are seven general rules that contribute to your happiness and your ability to live more in the present. They can’t really make you happy per se, but if you follow the rules, you have greater chances of really being happy and a moderate hedonist in the present. If you have the right mental blueprint (framework) and a compassionate inner dialogue, these things do add to your everyday quality of life.

Have enough margin on a daily basis

You simply can’t live a happy and stress-free life if you don’t have enough margin in life. You can’t live happily in the present moment if you’re drowning in work, debt or negative relationships. Margin is the space between your load and your limits. Margin is the opposite of overload and a bigger margin leads to higher quality and happiness in life. Make sure you have enough margin to function without feeling overwhelmed day by day.

Here are some ideas for increasing margin in your life:

  • Clean up your to-do list
  • Kill some projects that don’t bring a lot of value
  • Don’t go out every weekend but take time for yourself
  • Delete all unread e-mails that are older than two weeks
  • Change your phone number and give it only to a few people
  • Delete your social media accounts
  • Get rid of your smart phone etc.
  • Have an emergency fund for at least 6 months of your monthly costs

Exercise regularly

Healthy mind in a healthy body. Period. There are so many benefits of exercise, but you already know that. Especially doing exercise in nature. Here, you can find 50 benefits of exercise and physical activity.

If you don’t like to exercise, walk 30 minutes every day. Walk to your office. Walk and talk with your spouse in the afternoon in the nature. As an alternative, you can also exercise by taking care of your garden or doing a sport you love or anything else that gets your body moving.

Even better than just walking is torturing your fat until it cries (a.k.a. sweats) like a little baby four to five times per week. Combine aerobic and anaerobic exercise and regularly take care of your body with grooming, spa, massages and so on.

Next to that, get enough sleep every night, eat healthy and don’t forget about passionate sex. Drink enough water, add veggies to every meal and help yourself with food supplements if needed. Also take care of your posture and flexibility.

Never forget that your body is the vessel that holds your soul. Your body is a temple you must take care of. Your first priority should be to take care of yourself and your temple. An ill, obese or burnt-out person is rarely a happy person. So take care of your body and you’ll be repaid in many forms, including being happier in life. Exercise should be a part of you being a moderate hedonist in the present, day by day. At the end of the day, you’re always only one workout away from good mood.

Stay fit to have great sex

Have deep connections and socialize

Greed, lust, envy, addictions and other destructive behaviors are all forms of a low capacity for love. They drag you away from personal happiness and real enjoyment of life. If you want to be happy in life, you have to love yourself first, develop a great capacity for love (feeling of inner security), and then you can also love others with all your heart. Love, not control or unhealthy attachment.

Have deep connections and socialize enough with:

  • Your spouse
  • Your primary and secondary family
  • Your friends

You need three strong pillars of love and deep connections. Your spouse, your family and your friends. Deep and loving connections will fill you with love, joy and happiness. If you don’t socialize enough and spend quality time with the people you love, you have zero chances of being happy in life. Love yourself, be connected, and love other people. Life can be tough and we’re here to help each other with loving and supportive energies.

Work on something meaningful

You can’t be a happy person and live in the present moment if you hate your job. You spend more than a third of your time at your workplace. If you don’t like what you do and the culture of the company where you work, you’ll be miserable. You simply can’t be happy if you spend 8 – 10 hours in a place you hate. Emotions carry over to you from the atmosphere and other people you spend time with. Unhappy people, unhappy environment, unhappy you; not living in the present moment but only feeling sorry for yourself and living a fatalist life.

Therefore a very important goal you should have in life in order to be happy is finding meaningful work and an environment where you can thrive. You must feel good about your work and contributing to the society, creating value and being a part of an organization that has encouraging culture and a powerful mission. That kind of an environment and people won’t come to you, you have to fight and find your fit.

People who love their job thrive, people who hate their job die inside.

When you’re working, you should be in the flow for as much time as possible. The flow is an elusive state of hyper-performance where you forget about everything and just create, create and create. Hours can pass without you noticing. Usually it’s for a task that’s a little bit more challenging than your skillset and you just can’t wait to undertake the challenge, learn, create value and overcome any obstacle on the path. That means being fully in the present moment in a god-like state.

At this point, we also have to mention money. Up to 100.000 $ of annual income (depends on where you live, of course, but let’s say around double the average salary), money is a great contributor to happiness and living a relaxed life in the present moment. After that, money can’t really contribute to your happiness anymore. If you’re poor, you definitely have a hard time being happy.

Forget the myth that poor and fat people are happy people. Money solves many problems in life. You shouldn’t expect that money will make you happy, but you need to develop your competence level to the point where you earn enough money and being poor doesn’t take away your happiness.

  • Step 1: Develop emotional security and strong social connections.
  • Step 2: Develop enough inner resources (competences) that you trust yourself and know you can always create enough outer resources. Find meaningful work that you will master and enjoy, and with which you will contribute to the world.
  • Step 3: Earn enough money and have enough wealth that you don’t struggle by living from paycheck to paycheck.

The path matters, not the end

For everything you want in life, there’s always a process before the final event (getting what you want). Respect and follow the process, and you’ll get to the goal someday. It’s better to arrive late than to arrive ugly. In other words, the only place where success comes before hard work is in the dictionary. Everything you want in life, you can get by following a carefully orchestrated process.

But you should definitely enjoy the whole process not only the final event. You should enjoy learning, growing, overcoming obstacles, facing new challenges and finding new, better ways to do things. You should enjoy innovating, day-to-day work and unexpected challenges while staying agile about how you will get to your goal. Success is never a linear path. Focus on the process, focus on the path and just enjoy the ride. It’s an important part of the life experience.

Trust yourself and have faith in life

Have you ever asked yourself why some people are happy by default and others aren’t? Well, most often the reason is that they were raised in a positive and happy environment, where they were able to develop inner security and faith in life. Their inner dialog is positive, they believe in themselves, they trust in life and, as optimists, look on the bright side of life.

If you want to be happy, you also need to develop that kind of inner security and faith in life, if you haven’t gotten it from your primary and secondary socialization. There are many tools for developing more psychological capital and faith in life and inner security, from cognitive psychology, psychotherapy, meditation, transactional analysis, trauma release exercises, yoga, neuro-linguistic programming and many other methods. You must find the method that works for you and suits you best.

If you’re insecure, everything that doesn’t go according to your expectations will annoy you and negative feelings will prevail. The more insecure you are, the smaller the things that will drive you mad and throw you off. You can’t be happy if you’re constantly mad. You can’t be happy if you don’t know how to adapt and stay flexible. So if you aren’t feeling emotionally secure, that is where you should begin to feel happier in life and live more in the present moment.

At this point, it’s also important to mention overall realistic expectations. With all the exposure to ads, marketing and products, we often gain unrealistic expectations for life. According to the media world, you should be beautiful, smart, rich, stylish and a hundred other things. That’s totally unrealistic. The more unrealistic expectations you have towards life, the greater the disappointments that await you; and there goes your happiness. Thus you must have realistic expectations towards your life and what you can achieve and experience.

Have positive thoughts

You can’t live a positive life with a negative mind. Only positive thoughts are the ones that lead to happiness. But what are positive thoughts, really? Positive thoughts are the thoughts of connecting. You can’t have a positive and a negative thought at the same time. You also can’t have a thought of connecting and a thought of division at the same time. You either bring closer or push away.

Thoughts of connecting are thoughts that bring everything closer, and their energy is gentle, tolerant, open, creative and welcoming. Every time your thoughts aren’t connecting people, ideas and things, flip your mind over and do the opposite. Connect.

  • Do you want to gossip about your coworker? Invite them for coffee instead.
  • Are you mad at your partner for not putting down the toilet lid? Hug and kiss them good night instead, and just forget about it.
  • You don’t like something about yourself and it’s all over your mind? Instead find positive things about yourself and change your inner dialogue. Be more connected to yourself.

Things aren’t that simple, of course. You can’t just start thinking positively. If your mind is occupied with negative thoughts and cognitive distortions a lot, you can help yourself with emotional accounting. First of all, count all your negative thoughts, just to become aware of them. In the second step, start correcting your negative thoughts. For example: if your initial thought is “I’m so clumsy”, correct it with something like “I may sometimes spill milk, but so do other people and it only happens to me occasionally, therefore I’m not really clumsy.” Here you can learn more about how to do emotional accounting. If that is too hard for you, start with listening to your body as mentioned in the beginning of this blog post.

Additional ideas for living in the present moment

To slowly end the article, here are ten additional ideas that may help you live more in the present moment:

  • Do one thing at a time. Use different speeds for different types of tasks.
  • Do that one thing with an inner smile, slowly and consistently 
  • Shut down all your smart devices, IM apps, and everything else that distracts you.
  • Take 5 minutes off and stretch.
  • Walk more slowly and eat more slowly.
  • Be grateful and appreciate that another day was given to you.
  • Hug the people you love and compliment the people you meet.
  • Remind yourself of your whys and that they’re much more important than any problem or worry you have to face in life.
  • Say Fuck it out loud when something goes wrong and continue with your work.
  • Only spend time with people who are happy most of the time and who support you.
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