*|MC:SUBJECT|*

Junk Thoughts

This week's trek is inspired by clinical psychologist Dr. Ellen Hendriksen's work on anxiety and the role thought-action fusion plays in our mental health.

Have you ever had a strange thought that made you think "I must be taking crazy pills"? 

When I lived in SF I would sometimes drive across the Golden Gate Bridge and think "If I turn my steering wheel a tad to the right I'd roll off this bridge and into the ocean." Next, I'd think, "Wait, does this mean I want to drive off this bridge?" And then I'd hold my breath in an anxious fury for the entire mile across. 

Hendriksen would argue that this is an example of thought-action fusion, where we "assume that thinking about something is equivalent to doing it." Just because the thought about the bridge popped into my head didn't mean I had to give it power. Instead, she would argue that thoughts like this - the ones that show up like a spammy infomercial in the middle of your fav show - are junk thoughts. They'll appear every now and then but you don't need them and you reserve the right to change the channel at any time. 

Introducing Your Junk Thoughts Exercise

What It Is
A 5-minute way to clear your mind of junk thoughts so you can get on with your day and make room for what's important. 
Why We Love It 
We all have outlier thoughts that creep up on us -- ones that range from blurting out "this is stupid" in the middle of a work meeting to wondering what might happen if you drank from a fish tank. (For the record, I have not tried fish tank water.) Sometimes those thoughts clutter our brains just like the Gmail promotions tab bloats the inbox. This exercise gives you a way to identify your thought spam so you can trash it and get on with your day. 

How It Works
1. Next time you find yourself having a strange thought that's not helpful, take 2-3 minutes to clear your mind. Start by saying to yourself, "This is a random thing to think. It's likely that I don't need to act on it."

2. Then, remind yourself that this particular thing you're thinking classifies as a junk thought. You don't need it and you definitely don't need to file it away in your memory for safe keeping. It needs as much consideration as the items in your email spam folder.

3. Finally, take 3-5 deep breaths and focus on the sounds of your inhalation and exhalation. As you breathe in and out, give yourself permission to delete your junk thoughts from the spam folder of your brain. Remind yourself of the following:
"This is just a thought. It comes and goes with ease and only holds meaning if I decide to give it power. This one is random or not helpful to me right now. Time to clear it away and make room for the next."

Source: Hendriksen.
Want to dig deeper into this topic?
Shout. It. Out. To Dr. Shala Fardin for her pro tips on this trek.
Shout. It. Back. To treks@lifetrekkers.me and tell us which  treks you've liked, what we can improve on, and what topics you'd like us to cover next. We're taking requests! 
Here's what your fellow trekkers have to say about past treks:

"The What's Your Tutu? exercise couldn't have come at a better time. I've always had a hard time showing emotion in romantic relationships, so it's helpful for me to to check in with these questions after a date." 
– Beebe Xia, Copywriter and Single Lady
Tweet Tweet
Email Us
Learn More
Copyright © 2018 LifeTrekkers, All rights reserved.

Want more information? Drop us a line at info@lifetrekkers.me.

Want to change how you receive these emails?
You can unsubscribe from this list.
Shankar Desai
*|MC:SUBJECT|*

Boundary Setting

This week's trek is inspired by Boris Groysberg and Robin Abraham's research at HBS on work/life balance.

Does your job habitually step over the line into your personal life?

We all struggle to set clear boundaries between work and personal time. Groysberg and Abraham's research with executives has shown that even leaders have to make "deliberate choices" about what they will and won't take on in order to maintain the right work/life boundaries for success.
 

Introducing Your Boundary Setting Exercise

What It Is
A 15-minute exercise to identify your work and personal life deal-breakers so you can be sure to the set the boundaries needed to avoid line-stepping on each.
Why We Love It 
When you have a lot on your plate at work and at home it can be challenging to determine what, in particular, should take priority. This exercise helps you re-evaluate what matters most so you can make better choices both personally and professionally. 

How It Works
1. Set aside 15 minutes in your calendar and grab your favorite notebook/journal/scratch-pad.

2. Write out your response to this question: Right now in your life, do you live to work or work to live? There is no right or wrong answer to this one; it's about being honest with yourself about which is your main focus.

3. Based on your answer in #2, when it comes to the work side of things what are you not willing to give up? Perhaps you want that promotion. Or you want to work on a specific project. Or maybe you want to work with certain people. Think through your professional non-negotiable items and write them down. 

4. Based on your answer in #2, when it comes to the personal side of things what are you not willing to give up? Perhaps you don't want to miss more than two nights at home due to work travel or you never want to compromise time with family or friends. Maybe you want to always get your cycling class in. Or perhaps you gotta make sure your Sunday afternoons are reserved for Netflix binging. Think through your personal non-negotiable items and write them down.

5. Take a look at your lists in #3 and #4 and identify where your must-haves are currently not being met. Then, take a few minutes and think through how you can reprioritize your commitments to focus on what matters to you most. If you are currently spending time on something that doesn't make this list, find a way to deprioritize or delegate it. 

Source: Thrive Global
Want to dig deeper into this topic?
Have a favorite trek? 
Hit us up at treks@lifetrekkers.me and tell us which one you liked and what you learned!
Here's what your fellow trekkers have to say about past treks:

"The mindful meals' trek was one of my favorites. It started with one meal, but I've found myself focusing more intently on almost everything I've eaten since."
- Ev Boyle, Director @ LA-Tech.org
Tweet Tweet
Email Us
Learn More
Copyright © 2018 LifeTrekkers, All rights reserved.

Want more information? Drop us a line at info@lifetrekkers.me.

Want to change how you receive these emails?
You can unsubscribe from this list.

Shankar Desai
*|MC:SUBJECT|*

Awestruck

This week’s trek is inspired by UC Berkeley Professor Dacher Keltner's research on the biological effects of awe. His research has shown that regular experiences of awe and reverence are beneficial beyond making us feel warm and fuzzy.

You know that moment when you feel goosebumps coming on because you are witnessing something totally amazing?

Moments like that leave us feeling boundless, expansive and appreciative of life's abundant beauty. In fact, experiencing awe can have a positive influence on your overall health and life expectancy. In addition, science has shown that brief moments of awe "lead people to be more altruistic, less entitled, more humble and aware of the strengths of others, and less stressed by the challenges of daily living."

Introducing Your Awestruck Exercise

What It Is
A 15-minute moment to infuse your week with a little bit of awe and maybe even some goosebumps.
Why We Love It 
When you've got a lot on your plate and you're constantly optimizing for productivity you sometimes lose opportunities to find moments that make you feel bigger than yourself. This exercise provides an easy way to bring more awe to your week.

How It Works
1. Find a space at your office or near your home that has a little bit of nature going on and schedule 15 minutes to chill out in that area. Once you get there, find a spot to sit and come to your breath by taking a few inhalations and exhalations with about six counts allocated to each.

2. Notice your feet on the ground and the sounds that surround you. Shift your awareness to notice things that surprise and delight, feel vast, or might be a bit unexpected.

3. Take a minute to indulge your senses in one of those things you noticed in #2. What sensations arise for you? What do you hear, see, and feel? For some that might be the soft roll of footsteps or birds chirping by. For others it could be noticing small patterns on a leaf or nearby tree.

4. Shift your focus back to your breath and take a few more inhalations and exhalations on a count of six. Allow any emotions or feelings that surfaced to move through your body. Ask yourself:
- What emotions or sensations showed up for me during this exercise?
- How might I carry this sense of awe and wonder throughout my day?

Source: Mindful.org
Want to dig deeper into this topic?
Have a favorite trek? 
Hit us up at treks@lifetrekkers.me and tell us which one you liked and what you learned!
Here's what your fellow trekkers have to say about past treks:

"Listen Up was one of my favorite treks. It helped me rethink how I engage in conversations and understand what it really takes to actively listen."
- Shankar Desai, Group Manager @ Google
Tweet Tweet
Email Us
Learn More
Copyright © 2018 LifeTrekkers, All rights reserved.

Want more information? Drop us a line at info@lifetrekkers.me.

Want to change how you receive these emails?
You can unsubscribe from this list.

Shankar Desai