Tips for Achieving Mental Clarity Through Controllable Factors

Focus on What You Can Change and Let Go of What You Cannot - Why focusing on what you can control matters Reduced Stress and Anxiety:  Dwelling on things outside one's influence drains energy and increases anxiety. Redirecting thoughts frees from the burden of trying to manage the unmanageable. Improved Mental Clarity and Decision-Making:  Letting go of the uncontrollable reduces mental clutter and allows for clearer thinking, leading to better decisions. Enhanced Productivity:  Channeling efforts into actionable steps and attainable goals boosts productivity and fosters a sense of accomplishment. Increased Emotional Resilience and Empowerment:  Taking ownership of what can be controlled builds self-trust and resilience in the face of uncertainty, fostering a sense of agency and empowerment. How to Implement this Philosophy Identify the Controllables and Uncontrollables:  Make two lists: one for things that can be controlled (actions, responses, attitudes, and choices) and one for things that cannot be controlled (external events, other people's actions or opinions, the past). Focus Your Energy on the Controllables:  Prioritize the list of controllable actions and commit to taking steps to improve those areas. Practice Mindfulness and Acceptance:  Mindfulness helps to stay present and observe thoughts and feelings without judgment, allowing to acknowledge emotions and let go of worries related to the uncontrollables. Acceptance and Commitment Therapy (ACT) further reinforces this by encouraging embracing thoughts and feelings without trying to suppress them. Develop Healthy Coping Mechanisms:  Engage in activities that help manage stress and anxiety, such as exercise, meditation, spending time in nature, connecting with a supportive network, and practicing positive self-talk. Reframe Setbacks as Learning Opportunities:  Instead of dwelling on failures, analyze what happened, learn from the experience, and adjust your approach for the future. Seek Professional Support if Needed:  If struggling with anxiety or difficulty letting go, professional therapy can provide tools and strategies to help navigate these challenges. Ultimately, embracing this wisdom is about cultivating inner peace and resilience in the face of life's complexities. By taking intentional action on the things within your power and gracefully accepting what lies beyond your influence, you empower yourself to live a more fulfilling and purposeful life. 

Do you have an Efficient mindset or an Effective mindset? One is focused on tasks and the other is focused on flow. Once you switch your mindset from reacting to your tasks to optimizing the your flow of energy, everything changes. Here are some neuroscience backed tips that will help you unlock a better way to conserve your mental energy and focus. ➡️Focus Work Blocks: Block time on your calendar for sprints of focused energy. Set a timer for a 45-90 minute window, close everything except the task at hand, and focus on one thing. ➡️ When you are done the task….take a breather. Whenever possible, create open windows of 5-15 minutes between higher value tasks. During them, take a walk or close your eyes and breathe. A few cycles of deep breath will help restore clarity. ➡️Batch Processing: You still have to reply to messages and emails. Pick a few windows during the day when you will deeply focus on the task of processing and replying to these. Your response quality will go up from this batching, and they won't bleed into the rest of your day. Once you learn how to control your workload, you begin to control your growth therefore controlling your own destiny.

Not everyone has the clarity of knowing what they want. It takes time, space, and discipline. I need to create drafts of what I want. Write them, let them sit, revisit them. Sometimes light ‘em on fire. 🔥 Rewrite them. Feel a spark. Know I’m on the right path. The clarity on what I want certainly doesn’t happen the minute my pen hits the paper. To get clear on what you want, you need to: 🤔 1. Reflect Set aside time, 30 minutes should do the trick. Reflect on what makes you feel good. What you want MORE of. What you want but don’t yet have. Write it all down. This is a brain dump, not a final draft. 🖋️ 2. Refine After you’ve let that sit, revisit it and refine it. Be an editor. Cross out the stuff that no longer resonates. Circle the stuff that hits even harder. 🎗️3. Commit  Pick something, the thing that has the most charge for you. Decide you’re going to do it and figure out a plan to get there. If it’s a big want, break it down into daily steps. ✅ 4. Act Do the darn thing. Put it on your calendar, get an accountability buddy, hire a coach. (Shameless plug for Liminal | Mindset Coaching 😉) Build trust within yourself by doing what you say you’re gonna do. 🧪 5. Learn This is the fun part. With actions, you’re rewarded with learnings. Maybe what you “wanted” wasn’t THE THING. Maybe it was! Maybe you were rewarded with something better. Rinse and repeat. ♻️

One of my favorite GiANT consulting tools is called “Controlling the Controllables.” It’s based on the premise that every leader faces multiple frustrations and challenges, each of which impacts their sense of relational peace and performance. I ask leaders to take a deep breath, reflect for a couple of minutes, and then write a list of all their current frustrations and challenges. Often, it’s quite therapeutic for someone to voice their frustrations out loud to someone who’s willing to listen. Here are some examples: • A key client leaving • The boss that never listens • A spouse that’s always away • Team members who are always off sick • Teenagers who are permanently on screens. Once they’ve completed their list, I ask them to decide which circle of the tool each frustration or challenge lives in. It’s amazing how much mental and emotional energy gets burnt on issues that they have no control over. So looking at the tool, let’s go through each of the different circles: The Inner Green Circle: The “bullseye” if you will, is the area where you have full control over… you have decision-making authority and responsibility. The outcome is largely decided by your actions. Hardly any of the leaders I’ve worked with struggle with the inner green circle. The Light Green Circle: The lighter green circle is where you have influence over the people who do have the decision-making authority. And because of that, you have an opportunity for your opinion and perspective to be heard. You don’t have the final say, but you do have a level of authority to influence the outcome. The Red Circle: The red circle is for the frustrations and challenges that you want solved, but don’t actually have any decision-making authority or influence over the outcome. I recommend you deal with items in the red circle in one of two ways: 1) Studied Neglect: Why would you waste energy, time, and effort trying to engage and control something that you ultimately have no control over? When leaders can see it visually and are able to talk through the amount of energy it’s consuming it’s far easier for them to let it go. 2) Increase your influence: If you focus on over-delivering in the areas you do have responsibility and authority over then your influence will increase. As your inner green circles expand your red circle will become smaller. A year from now you’ll find that you have influence over issues that are now sources of frustration. When things get stressful and you feel a sense of being overwhelmed, you can use the Controlling the Controllables tool to help put things into perspective and focus on the issues and challenges that will make the biggest difference. Too many leaders get fixated on issues they have no influence over, don’t let that be you! That’s all for today! If you found value in this post, follow me for more and repost so others can read.

Do you understand the impact of your choices? I was speaking with a peer this morning on the topic of choice. Her explanation was simple and drove the point home. Our decisions are like a rock in a pond, every decision we make, no matter how seemingly inconsequential, sends ripples that shape our existence. From the foods we eat to the media we consume, each choice resonates within us, influencing our inner landscape and outward experiences. Understanding this interconnectedness empowers us to harness our actions for positive outcomes. While, we can't always control the situations we encounter, we possess the agency to steer our reactions and choices within them. Let's start with what we ingest—our diets. The foods we consume aren't just nourishment, they impact our physical and mental well-being. Opting for whole, nutritious meals fuels our bodies, promoting vitality and clarity. Much like a diet loaded with processed foods will dull our senses and sap our energy. The content we expose our minds to is also just as vital. The media we consume, whether news, social media, or entertainment, affects our perceptions and emotions. Choosing content that inspires, educates, or uplifts nurtures a positive mindset. A constant barrage of negativity can cause stress and anxiety. I'm sure we've all heard the Jim Rohn quote, "You are the average of the five people you spend time with." Surrounding ourselves with supportive, uplifting people promotes growth and positivity. Toxic relationships can drain our energy and hinder personal development. By consciously making positive choices, we create positive habits, and by these habits, we shape our lives from the inside out. Having an exercise routine not only benefits physical health but also enhances mental clarity and emotional resilience. Dedication to mindfulness practices such as meditation or journaling nurtures self-awareness and emotional balance. Setting aside time for things we love, like hobbies, interests, or learning, makes our lives better. This deliberate investment in self-improvement or creativity fosters fulfillment and a sense of purpose. Adjusting our habits for positive outcomes demands intentional effort. It starts with small, consistent steps. Replace one unhealthy food item with a nutritious alternative. Dedicate a few minutes daily to mindfulness exercises. Gradually incorporate positive changes into your routine, allowing them to become ingrained habits. Remember, every decision made in alignment with our goals and well-being serves as a building block toward a more fulfilling life. Everything we do matters. Each choice, no matter how seemingly insignificant, contributes to our overall outlook. This awareness empowers us to steer our lives toward positivity and fulfillment, one mindful decision at a time. #choicesmatter #change #success #BalancedPurposeStrategies

Have you ever been triggered at work? Maybe you missed a deadline. Maybe your boss threw a last minute demand on your plate. Maybe you blew a sales call. Maybe you had a co-worker dump all their drama in your mental space. Maybe you got passed over for a promotion. Maybe… Here’s the thing. The most important skill you could possibly ever learn in your life, is how to regulate your own nervous system. I’m all about leaving toxic workspaces and toxic bosses… However. If you feel the answer to all your work challenges is finding the perfect work environment, that’s a fragile house of cards to build your work satisfaction upon. So how can you stay centered and regulated regardless of circumstance? Regardless of environment? Regardless of the triggers? Everyone’s spiritual practices look different, here’s my playbook. 1. Am I sleeping enough? Don’t overlook this one. It influences everything else (I see you parents of young kids! It’s a phase, hang in there 🙏) 2. What are you eating? Are most of your foods Whole Foods (as in, one ingredient)? Or are most of them packaged or through a drive thru? 3. Are you exercising? When we work out we literally “work out” things out of our body. Your body stores emotional trauma in your physical body. Don’t downplay the power of sweating it out. 4. How are you supporting your mental clarity? For me, meditation practices like yoga nidra have helped me get out of my over thinking monkey mind into a calm state. (I’ll link one of my favorite yoga nidra meditations on the comments) 5. Community. Do you have at least one person in your life you can talk to and be around without having to be “on”? What would you add to this list?

"Focus on what you can control" When life constantly throws curveballs our way, it's easy to feel overwhelmed by the myriad of things outside our control. This week, I encourage you to shift your focus towards what you can influence. Concentrating on the elements within your reach can significantly boost your productivity, motivation, and overall growth. Embrace the Sphere of Influence Identify What's Within Your Control Begin by distinguishing between what you can and cannot control. Your actions, thoughts, and responses fall within your realm of influence. External events, such as the behavior of others or macroeconomic trends, do not. Spend a few moments each morning setting your intentions on areas where your efforts can make a real difference. Set Clear, Achievable Goals Small Steps Lead to Big Results Define clear, tangible goals for the week. Break down larger projects into manageable tasks. This approach not only makes your work more digestible but also provides a clearer path toward your end goals. Celebrate each small victory along the way; these moments of recognition fuel further motivation and commitment. Cultivate a Positive Mindset Focus on Solutions, Not Problems Adopting a solution-oriented mindset is crucial. Instead of dwelling on obstacles, concentrate on finding ways to overcome them. This shift in perspective encourages a proactive attitude and opens up a world of possibilities for creative problem-solving. Practice Mindful Productivity Be Present and Intentional In the hustle of daily tasks, it's essential to practice mindfulness. Being fully present and intentional with your actions ensures that you're truly engaged with your work, leading to higher quality outcomes and a more satisfying work experience. Build Resilience Through Reflection Learn From Each Experience At the end of each day, take time to reflect on what went well and what could be improved. This practice not only fosters resilience but also turns every experience into a learning opportunity, propelling personal and professional growth. Conclusion Focusing on what you can control does not mean ignoring the challenges that lie outside your influence. Rather, it's about recognizing where your efforts will be most effective and channeling your energy accordingly. This week, empower yourself by directing your attention to the aspects of your life and work where you can make a tangible difference. Illustration credit: Mindful Enough / Jacqueline Rae Legard #motivation #productivity #work #mindfulness

I just read about an ancient Japanese concept I can't stop thinking about... Fudoshin. Use it to become more resilient and supercharge your personal growth: Fudoshin loosely translates to immovable mind. It originates from the Samurai moral code and instilled an unbreakable will into warriors. Here’s how to make your will unbreakable in the modern world: 1. Feed Your Mind a Healthy Diet Samurai warriors didn’t have to worry about the constant barrage of negativity from 24-hour news cycles and social media platforms. Letting your emotions be affected by what you consume weakens your resilience. Keep your social media time under an hour daily. Limit your news intake. Replace these activities with reading. You are what you consume. 2. Incorporate a Mindfulness Practice in Your Daily Routine The technologies of the modern world make it feel impossible to quiet your mind. Start and end your day with a mindfulness practice. Set an intention for the day as soon as you wake up. Use “I will” statements. Meditate for 15 minutes before bed. Seek out stillness. 3. Accept Your Powerlessness Over External Events There will always be negative things happening in the world around you. You can’t change them, no matter how much you want to. But you can control how you react to them. Start a journal and write in it whenever you feel an external event affecting your mindset. Follow up by writing down your positive reaction to it. 4. Practice Empathy in Every Interaction Everyone has an inner world that affects their behaviors. Fudoshin is about keeping the inner worlds of others from affecting your own. Have empathy for the inner struggles of those you interact with. 5. Ground Yourself in the Present Moment Worrying about past regrets or anxieties of the future triggers fear-based reactions. Living in the present moment detaches you from your emotions. Try grounding yourself with the 5-4-3-2-1 method. Focus on: • 5 things you hear • 4 things you see • 3 things you can touch • 2 things you can smell • 1 thing you can taste Practice Fudoshin to become the master of your mind. An immovable mind gives you the power to tackle any challenge. P.S. If you want to learn about AI, Agency growth, leadership and more, follow me Patrick Patterson so you never miss a post!