There are few things more depressing than waking up to an alarm going off, indicating it's time to get up and go to a job you hate.
Maybe it's a demanding boss and long hours, maybe it's a boring job, or maybe you have big plans that are very different from your current reality.
If you can't send a resignation letter to your boss's desk yet, don't worry.
You have at your disposal two powerful tools to change things:your own attitude and your own behavior.
It's true. You may be the one causing most of your misery. And only you have the power to improve your working day.
Here are ten practical tips to create a change in attitude and behavior at work:
1. Start a gratitude journal. Studies in positive psychology have shown that taking the time each day to write down what we are grateful for can have a dramatic effect on our overall sense of well-being and train our brains to look for the good rather than the bad in any situation.
2. Take advantage of your benefits package. Many employers offer some type of employee assistance program where you can get advice to help you deal with stressful work environments.
3. Take your breaks. Many people focus on one task and work during breaks and lunch hours. It's best to take a break and get out and take a walk, allowing you to release some stress and recharge your batteries.
4. Express your opinion. It's amazing how an honest comment (delivered with respect) can transform your professional life. So often the impulse is to hold your tongue and just watch the fallout so you can have the satisfaction of knowing better. But management and colleagues respond remarkably well to constructive and insightful feedback.
5. Bring snacks for your team. Don't you like someone bringing something delicious to the office? It's even better when the snack is guilt-free. Most importantly, small acts of kindness give your mood a boost.
6. Treat boring people as a gift. Every work environment has someone who provides nurturing behavior. Maybe they are aggressive, lazy or just plain boring. Instead of fretting when that person starts pushing your buttons, think about what they might have to teach you. Irritating personalities provide the opportunity to develop patience and compassion.
7. Set goals that are within your control. While it's tempting to set high sales goals or aim for a big promotion or raise, achieving those goals isn't really in your control and can lead to frustration. It's best to set goals based on what's in your control, like reaching 20 customers this week or writing that many white papers or case studies. You'll get a sense of accomplishment and solid data to back up your requests for raises and promotional opportunities.
8. Ask for help. If you feel overwhelmed with a task, you can ask for help. It doesn't mean you're not pulling your weight, and it can just help readjust unrealistic expectations about performance goals. But be sure to make your request concrete. For example, "I could really use eight hours of research help from someone on Gail's team this week to write this quarterly report." »
9. Offer help. If you have time to help a colleague, talk about it. It feels good to introduce and build strong teams and better relationships that are essential to a healthy and happy work environment.
10. Break up old patterns. Never say anything in meetings? Try to offer your voice. Always the first to offer reviews? Instead, offer praise. Act outside your comfort zone to change things and see if you get better results.
11. Remember that you have a choice. Other options may not be as easy as keeping your current job, but there are choices. Clearly explain why you are staying.
12. Have something else to live for. A job you hate can be exhausting and you might not think you have the energy for anything else. But here's the paradox:if you take time out of your busy life for something you love, it can replenish your energy instead of draining it further.
Try some of these size tips and you might be surprised how quickly your daily routine can be filled with everyday pleasures.
Did I miss any tips? What worked for you?
If you still feel like you're not as happy as you could or should be, we've got some great tips on Improving your quality of life by being more child-friendly.
