15 Minutes To Conquer Happiness And Motivation
Master Your Attitude – Creating Energy, Enthusiasm, and Focus
Eating healthier is as easy as storing the right foods in your house and committing to eating only at home. Feeling better is as easy as establishing a routine that makes you feel better; focus on memories that naturally energize you and allow you to feel ready to love your day.
When you feel grateful, you want to ‘give’ to the world and fulfill the reciprocity equation; you live each moment of your day with a different perspective. Feeling grateful is taught by every religion, religious figure, and self-help guru in the business. In my opinion, it’s the common denominator between both ‘happiness’ and ‘motivation.’
For years, I’ve worked on ‘mastering my attitude.’ Even during a moment of anger or frustration, creating ‘positive perspective’ can change everything. Being grateful seems to automatically give me ‘positive perspective’ and avoid my negative feelings, altogether.
I’ve tested and tweaked the following method to be the “minimum effective dose” of happiness/motivation programming for myself. I hope it helps you too 🙂
| Extroversion | Introversion |
| Energized by the outer world | Energized by the inner world |
| Outward | Inward |
| Talkative | Quiet |
| Acts first. Thinks later | Thinks and may act. |
| Values breadth of experience | Values depth of experience |
Introverts — you’re going to build energy and enthusiasm through taking time to self-reflect and re-charge. You need a quiet and isolated environment while enhancing your day with this 15 minute routine.
Extroverts — you’ll benefit from a public space, other voices, music, and/or interactions to create your energy for the day. Be sure to be in a stimulating environment while enhancing your day with this 15 minute routine.
- Think of 5 things for which you are grateful.
- Now, visualize each of these things — while integrating all 5 senses — allowing them to come alive and regain meaning, as you start your day.
- Diaphragmatically breathe as you consider why you’re grateful.*
*In order to diaphragmatically breathe, it’s best you’re sitting in a semi-reclined position, with your dominant hand just below your breastbone (on your diaphragm.) Now, take a ‘sniff’ breath in for 4 seconds, hold for one second, out for 4 seconds. This will equalize your nervous system and prepare you for weight-bearing and activity.
Randomly choose 3 times throughout the day to rate your happiness level from 0 to 10, where:
0 = totally depressed and unhappy
10 = the happiest you’ve ever been
If your happiness level is less than an 8, perform the BIG smile and think about being happy while you do. Here’s how you do that:
Smile as BIG as you can — ideally while looking into a mirror and until you make yourself laugh — for 60 seconds straight.
Diaphragmatic Breaths while feeling grateful about 1 thing from today (5 senses) — replay the entire memory in your mind, as you settle into bed and wind down.
Every day you wake up, you have a choice how you’ll live that day; when you go to sleep, you have a choice how you’ll remember it. Let every day improve in your life and it will.
28 Comments
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wow………………….it seems like its gonna work………………..i havent tried but m going to start doing it from today
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Awesome! How you feeling today, Christine?
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a bit hoaky but I am certain if you do it and mean it that you will feel good!
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oh come on, Donna! You’re right — this works, and it’s all about not being prideful enough to abandon disbelief and give it a try.
Hoaky?
Yes, absolutely, and I’m fine with it 🙂
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Hoaky is what makes the world go round…not smug and sophisticated. You go, Dr K!
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Gratitude is a neglected trait and it does change your mood. If you begin every day deciding to be happy, you will overcome all the downs.
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Very wise, Ann. I love your spirit.
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I know when I am in a positive state good things seem to happen. I think this could work. I’m going to try it.
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Rock on, Louise!
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Lots of time I forget how important are the little things you mentioned, thanks for sharing this!
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Perfect timing! My prayer partner said today that I need to start a gratitude journal and now this! Thank you so much for caring enough to share this with us. Now to build in this good habit! It requires discipline but it’s great doctor’s orders! (Ahem).
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Thanks, I have been trying to surround myself with positive thoughts and images in order to attract more of the same, these techniques will help me to do this with even more success. It is difficult to stay focused when I have so many negative people around me at present but I am working hard at not being pulled in to the underworld that they insist in residing.
Down to the beach this weekend to catch some sun and focus on being happy. -
very very helpfull for me .thanks
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Hi everyone! On behalf of Dr. K (who kinda has his hands full at the moment), thank you all for appreciating this post and the info he shares. Wishing you all the best in fitness, health and life!
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GL3f – Lately I would be so down on $$ and debits were eating me from all angles. that was RIGHT UNTIL i learned to make money on the INTERNET! I went to surveymoneymaker d-o-t net, and started doing surveys for money, and doing so, i have been far more able to pay my bills! i’m very happy, i did this!! Uba
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I am thankful for Dr. K reminding me to do these things! 🙂
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It’s great to finally get advice and instructions on how to do these little things we aspire to help ourselves but are not sure how to do it! Half the battle is knowing what you want to do just not knowing how to do it! Thank you for your easy step by step information !!
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Excellent post – just what I’m needing right now – thank you Dr K 🙂
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Good morning! The best thing about your website is: It is truthful and it works.
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My favorite human trait, which makes the whole world work better, is GRATITUDE (note the suffix ‘ude’ as opposed to the ‘fulness’…English major, cannot help myself).
Favorite quote for nearly 20 years: “To speak gratitude is polite and courteous, To enact gratitude is generous and noble; But to live gratitude…is to touch Heaven.” ~J. Gaertner.
It just gets more profound every time it’s thought.
I love the big smile for 60 seconds, that is a new one…but it helps to turn the mis-steps into triumphs.
Thank you. I’m the one who has hit menopause and may look young and have energy, but I am all out of sorts with my habits, my time and my nutrition. So if you can get me on track you’ll have helped quite a few women in the same position who are very very busy, but know that it’s false that a certain age means it’s all downhill.
We’re meant to do it the right way and keep the 20, 30 and 40 year olds from buying into the same youth idiocy that has sold ‘miracle’ cures to dolts for the last 40 years.
You are being robbed of the opportunity to be a traditional doctor in this age when government wants to take over medicine. So you are making a new path, choosing to obey the Hippocratic oath through preventive advice online, while still researching as vigorously as any traditional doctor who used to be supported by hospitals did. I thank you for caring about people. You’re going to have more and more impact as things get more and more dicey.
I’m quite quite GRATEFUL to you. :-).
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sorry, Jeannie is the personal name. 🙂
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Seeking contentment without gratitude, is like swimming without water
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So appreciate the reminder–I am grateful for this today!
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Yes Dr K. The more grateful we are the happier we get. I love this little exercise! Thank You!
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Thank you, trying to get there some days are better than others.
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I think this is interesting especially about introverts and extroverts eating home more than out, laughing etc.
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I found all these tips very useful and important to me. Thanks so much
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Very nice article indeed. Thank you, I will take it into mind.
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