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Self Talk This week’s trek is inspired by Dr. Steven C. Hayes' research on the role language plays in the field of psychology. How much weight do you put on your self talk? Most of us don't really notice our internal monologue, but Hayes' research has shown that what you say to yourself impacts your performance. By bringing awareness to what you're thinking and saying to yourself, you can shift your focus towards language that reflects a more positive self-image. Introducing Your Self Talk Exercise What It Is A way to become more aware of how you communicate with yourself. Why We Love It  The way we speak to ourselves is rooted in habit and doesn't always reflect our real potential. This exercise offers up a way to begin to identify some of our habitual self talk so we can be more intentional about how we speak to ourselves. How It Works 1. Pick one day this week to keep a self-talk journal. Over the course of that day, write down the top 10 things you say to yourself, including the nice, not so nice, and neutral stuff. When you jot down what you've said, also write a quick note to help you remember what was happening when you said it. Here are a few examples from my own journal: “You can do anything for 30 seconds,” I said to myself during the last round of burpees in my Orange Theory class.  “Ugh, you idiot,” I said to myself when I had to reset a password I couldn't remember for the 100th time. 2. The day after, set aside 15 minutes to review what you wrote down. Which were positive? Neutral? Negative? In which situations did each tend to arise? 3. Now imagine two versions of yourself. One that uses mostly negative self-talk and one that uses mostly positive. Imagine each version of yourself in 10-15 years in future. Which version would you invest in? What do you think each version would accomplish?  4. Assuming you'd put your cash money on the more positive version of self, take a minute to note what's happening in those moments. What are you doing? Who are you with? What's one thing you can do this week to encourage more positive self talk?  Source: Shad Helmstetter Want to dig deeper?  For an overview of some of the reasons why self talk is so important, read this from Forbes. To learn about CBT based approaches to retraining your thoughts, check out this article on thought records. For an overview of the different situations where motivational versus instructional self talk is most useful, check this out from APS. Here's what your fellow trekkers have to say about past treks: "The creative recovery trek was one of my favorites. It helped me push past my creative blocks. I love using it to clear my mind and reflect by rereading it at the end of the week." -Dama Dipayana, Founder Be Frank Tweet Tweet Email Us Learn More Click here to subscribe to the weekly email! 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.

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Give Props This week’s trek is inspired by Nic Marks' research on what makes employees happy and organizations effective. Ever been dogged by your team? It can be totally deflating when you are working hard and getting the job done, but others don’t seem to care or notice. On the flip side, when our contributions at work are acknowledged we feel more motivated and connected to our team. Introducing Your Give Props Exercise What It Is A chance to give props to the people that make life better for you at work. Why We Love It  It's easy to assume that what is on your plate is all that matters without ever taking a minute to recognize all the people you depend on to get your shit done. This exercise lets you take a minute to acknowledge the hard hustle of others.  How It Works 1. As you go through your workday, take note of all the people you interact with and the specific role they play in making things run smoothly. Who empties your trash can? Replenishes snacks? Sets the agenda for your meetings? Provides you with that helpful stat or article, so you can backup your argument? 2. Of the people in #1, take a moment to think about the contributions that you feel genuinely grateful for. Make a list of the 2-3 reasons why you are particularly thankful for their work/effort.  3. Next time you see the person in #2, offer up a thank you and be specific about why what they do is so appreciated by you. If it feels appropriate and you are in a position to do so, send a note to this person's boss or supervisor to let them know what a positive impact their team member is having on you. Want to dig deeper?  For a three-minute inspiring TED talk on the power of saying thank you, check this out.  For a summary of research that supports the importance of gratitude in the workplace, read this from FastCo. For tips on how to give praise to others and mean it, read this. Here's what your fellow trekkers have to say about past treks: "Inspiration Reservoir was one of my favorite treks. It helped me understand the many sources of inspiration (many of which are in my own backyard) that I can draw upon when needing to unlock the right side of my brain." -Liz Tverskoy, Account Manager @ Google Tweet Tweet Email Us Learn More Click here to subscribe to the weekly email! 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.

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Life Goals This week’s trek is inspired by Dr. Sim B. Sitkin's research at Duke on setting goals. When was the last time something blew your mind? If you fall into the gunner category, you're accustomed to regularly achieving the short-term accomplishments set for you at work. Even though all that #winning is great, sometimes our focus on work can overshadow the life goals we might want to set for ourselves. According to Todd Henry from Accidental Creative, if we spend a little time imagining the things that would blow our minds if they happened, we can tap into deeper motivations that would best support our life goals.  Introducing Your Life Goals Exercise What It Is A 20-minute exercise for dreaming big. Why We Love It  When we get super focused on the here and now we can lose sight of some of the bigger things that both inspire and motivate us. This exercise is a chance to dream big so you can identify some of your underlying motivations and set new stretch goals. How It Works 1. Take 15 minutes to list out at least 20 things that would blow your mind (in a good way) if they happened. Try to list as many things as you can in the time allotted. If you get stuck, think across categories like relationships, family, fitness, health, career, fame, travel, investments, and ambitions.  2. When you are done, take a look at your list and look for common themes or patterns across. Are relationships a big theme for you? How about status, wealth, work, or health?  3. Given your response in #2, identify the patterns that reflect how you currently spend your time. Which patterns would you like to see more or less of? 4. Of the patterns you want to see more of pick 1-2 that you'd like to focus on within the next few years and take a few minutes to turn it into a stretch goal. Let's say health is the theme you selected -- you might consider setting the goal of running a marathon or climbing a mountain in the next year. The key is to pick something that isn't easily attainable and will push the boundaries of what you currently see as possible for yourself. Source: AC Want to dig deeper?  For a bunch of great exercises to help you think more expansively about your own ambitions, read this from Accidental Creative.  For a framework for analyzing whether or not to pursue a work-related stretch goal, read this from HBR. Here's what your fellow trekkers have to say about past treks: "I really liked the Feedback Champ Trek. I found it particularly useful as I reflect on my areas of development, which can be difficult to accept and action. Instead of being nervous I'm choosing to be excited - increasing awareness of my triggers, keeping an open mind and focusing on constant improvement."  - Jared Zlotnick, Group Manager, Google Marketing Solutions Tweet Tweet Email Us Learn More Click here to subscribe to the weekly email! 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.