Accept that you have finite time and capacity, and you will inevitably disappoint some people or fail in some roles. Consciously decide what matters most and what you are willing to let go, rather than striving for infinite productivity.
Engage in formal self-compassion practices, such as sending well wishes to yourself, to cultivate a friendlier inner climate. This helps you balance self-critical analysis with resilience, allowing you to learn from mistakes without self-flagellation.
When anxious about something, deliberately think through the worst possible outcome in a sober way. This stoic technique often reveals that reality is less dire than imagined and provides mental preparation, disarming the power of fearful thoughts.
Instead of suppressing negative thoughts and emotions, give them space to play out. This approach, central to meditation, allows you to see them clearly, cut them down to size, and gain autonomy over them, rather than being owned by avoidance.
Recognize that in a world of infinite inputs (emails, tasks, ideas), becoming more efficient often leads to working faster through an endless pile, never reaching the end. Increased efficiency can also raise expectations from yourself and others, leading to more work.
Understand that you will inevitably say no to genuinely good opportunities because there isn’t enough time for everything. Proactively decide which important things will not fit into your schedule, rather than letting it happen by default.
Adopt a high bar for commitments, accepting only opportunities that elicit an enthusiastic “hell yeah.” This helps you prioritize and avoid taking on tasks that are merely “good” but not essential, thus preventing overwhelm.
To overcome fear of public embarrassment, intentionally engage in a mildly embarrassing act, like speaking station names aloud on a train. You’ll likely discover the experience is far less excruciating than anticipated, and people are mostly self-absorbed.
When useful ideas or tasks arise during meditation, instead of acting on them, notice the agitation or restlessness to hold onto them. This practice helps you see how turbulent your mind is, preventing you from being owned by its tumult.
If great ideas surface during meditation, trust that truly good ones will likely return after your session. This allows you to maintain focus on your practice without the fear of losing valuable thoughts.
If you find meditation personally beneficial, continue the practice regardless of conflicting scientific studies or external opinions. Your subjective experience of improved well-being and ease in life is a valid indicator of its effectiveness.
Aim for a consistent meditation practice, even if it’s just a small chunk daily. A regular habit correlates with feeling calmer, less angry, and generally more at ease in daily life, improving your interactions with others.
Write down all your tasks on one to-do list to externalize them and gain a sense of control. Starting with easier items and crossing them off can create a feeling of progress and clarity regarding priorities.
Explore the “meditation on joy” by Diana Winston, available on the 10% Happier app, to experience its benefits.