Looking for practical ways to improve the quality of your life?
This simple exercise is a way to help you do just that.
So what does it mean to improve the quality of your life?
For most of us at the most basic level, it means improving how we feel on a day to day basis. We want to feel happy, successful, peaceful. It might also include that we want to feel less stress, anxiety, anger, depression etc. A broader view might also include bad habits that we want to break or relationships that we want to improve.
While there are several points of entry to make shifts in our lives, including working with our thoughts and feelings, this tool is aimed at taking action in order to self-create desired change.
These two simple, but powerful questions can help move you beyond your thinking ruts, discover solutions, and get unstuck in any area of your life!
If you are willing to contemplate each question, answer them honestly and intuitively, and then take action, your life will dramatically improve.
The first question is, what do I need to do more of?
The second question is, what do I need to do less of?
There are two ways you can approach this exercise. With both methods you will first want to identify the problem you are trying to solve.
For example, assume my problem is that I’m depressed.
Method No.1 – Shot Gun Method
This method calls for you tuning in to your inner wisdom and allowing your intuition to be your guide. To use this approach, first, simply ask the questions and record what immediately comes to mind. Then, take action based on how you answered the questions. Make your plan and follow through.
So, using the example that I’m depressed:
1. What do I need to do more of?
Answer:
Spend time with friends and family
2. What do I need to less of?
Answer:
Sleeping throughout the day, taking long naps
Action plan: For three days, commit to no naps and using that time to spend with friends and family.
Method No. 2 – Marinade Method
Some problems require spending more time in contemplation and reflection. Particularly when it comes to habits or relationship issues that you are wanting to change. To use this approach, ask the questions, record whatever comes to mind immediately, as well as what comes to mind after a longer period of reflection where you will uncover multiple possibilities. Then sit with these ideas for a while until one, or more resonate. From there, you can create your action plan.
Again, using the example that I’m depressed, and I’ve gotten into the bad habit of isolating.
1. What do I need to do more of?
Answers:
Make sure I reach out to one friend or family member each day
Plan activities to get together outside of the house at least once or twice a week
Share my struggles with someone I trust and ask them to help me be accountable
2. What do I need to less of?
Answers:
Ignore my phone when friends or family call or text
Cancel plans that have been made
Struggle alone with my thoughts and feelings
Action Plan: Contact my best friend and ask for help to not isolate myself. Make a plan to get together over the weekend to go kayaking and to lunch.
This simple two question exercise is so powerful because, no matter what problems or difficulties you are currently facing, the best solutions are currently residing in you, they just need to be uncovered. By merely asking yourself the questions, your brain will begin to seek solutions and break out of habitual patterns of thinking. Then when you to commit to following through with action, your feelings will follow, and you will begin to experience positive and meaningful change.
Ready to give it a try? Click here to download a free worksheet to guide your process
Copyright Kimberley Mapel