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This weekend I noticed ants in my house. With the coming of spring have come more chores and responsibilities. Yet, as I am already so busy, the ever-growing list of tasks can easily become overwhelming.

Just as the changing of the seasons is inescapable, so are the new challenges that arise from change. Looking around my yard, now that the snow is gone, I can see piles of dead leaves, sticks, and other debris that need to be cleaned up. Flower beads need mulching and reseeding. The lawn needs to be mowed.

Building resilience is the key to not crumbling when responsibilities pile up and times get hard. Resilience is not being immune to stress and adversity but being able to adapt positively to challenging situations. In order to make it through all of life&rsquo;s challenges&ndash;and stay balanced in both work and home-life, we must be able to process and respond to difficult situations in&nbsp;<a href="https://www.tilt365.com/blog/post/building-resilience-with-coping-skills" rel="follow">healthy and strengthening ways</a>.

So, whether or not spring has sprung where you live, there is always the next season just around the corner. Times are always changing, and so there will always be new challenges. To remain diligent through life&rsquo;s changes and challenges, we must <a href="https://www.tilt365.com/blog/post/building-resilience" rel="follow">build resilience</a>, much like the resilience of the ants that keep coming back, season after season.

Building resilience is the key to not crumbling when responsibilities pile up and times get hard.

Overcoming Overwhelm: Building Resilience in Challenging Times

Building resilience is the key to not crumbling when responsibilities pile up and times get hard. Resilience is not being immune to stress and adversity but rather being able to adapt positively to challenging situations.

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I just got an email from the international school. I could not wait to open it and read the message. It was so important to me and even more important to my daughter. She wanted to change schools. She comes home exhausted every night, not only from the long days but also from the learning environment that was draining the motivation and energy she used to have.

Unfortunately, my daughter did not get into the international school&hellip;too many others were on the waiting list ahead of her. It was quite a bummer. Having already had two other kids at that school, we had hoped to make it in with her.&nbsp;

After a short period of disappointment, I realized I was wasting my energy on something we could not control. We had provided all the reasons this school would benefit our daughter. She had even written a motivational letter. There was nothing more we could do at the moment.

We just had to trust that there was a good reason for this which is hard to see at the moment. Letting go of trying so hard made me realize how freeing it was to let go of attachments. Instead, I shifted my focus to all the beautiful things we had in our lives and appreciating what we had.

Lesson learned: When things don&rsquo;t go your way, you essentially have two choices. Cling to wanting things to be different than they are, which translates into fruitless suffering for no good reason, OR choose to enjoy the reality of what you are grateful for today. The latter is <a href="https://www.tilt365.com/blog/post/building-resilience" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/209/Building-Resilience" rel="follow">how you stay resilient</a>.&nbsp;

About the Author:&nbsp;&nbsp;I am Erika, and sometimes I am an <a href="https://www.tilt365.com/blog/post/tilting-for-outcomes" rel="follow">Impact Tilt</a> who does not like to feel trapped and wants to drive actions with boldness. In this situation, I had to tilt toward my more natural <a href="https://www.tilt365.com/blog/post/tilting-for-outcomes" rel="follow">Connection Tilt</a>, which is more receptive, grateful, and trusting.
<a href="https://www.tilt365.com/Blogs?SearchTag=Erika+Bill+Peter" data-cke-saved-href="https://www.tilt365.com/Blogs?SearchTag=Erika+Bill+Peter"></a>
Discover how learning your Tilt patterns can give you actionable help about how to live your best life

When things don’t go your way, you can: cling to wanting things to be different and suffer or choose to enjoy the reality and be grateful.

How To Be Resilient When Things Don’t Go Your Way

When things don’t go your way, you essentially have two choices. Cling to wanting things to be different than they are, which translates into fruitless suffering for no good reason, OR choose to enjoy the reality of what you are grateful for today.

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Life is a marathon, not a sprint. As life progresses into and throughout adulthood, competing responsibilities continuously mount. Between the duties of work and home life, it's easy to feel like endless obligations are burying you, with many of them being emotionally difficult, as well.&nbsp;

For me, I have been experiencing the full spectrum of the life cycle. On the same day, I found out my wife was pregnant with our first child, my father also found out he had an incurable cancer. About three years later, my wife and I recently had our second child while my father has been battling illnesses with a compromised immune system. I have realized that I have now taken over my father&rsquo;s mantle of leadership within my family, as both he and my mother now lean on me for support, in addition to my wife and now two children.&nbsp;

In Joseph Campbell&rsquo;s,&nbsp;The Hero&rsquo;s Journey, the ninth stage of the hero (a metaphor for coming into adulthood) is the "Atonement with the Father." As described by Campbell, atonement can be literally interpreted as &ldquo;at-one-ment&rdquo; with the father archetype. This is the point where we come to terms with bearing the full weight of life&rsquo;s responsibilities as we confront and replace the leadership figure. It is a very difficult period psychologically and emotionally and happens to people of all different ages. And if we live long enough, it is inevitable.&nbsp;

While these psychological and emotionally difficult situations come to pass, it can be incredibly difficult to remain focused while at work. Yet, poor performance at work can result in even more stress for our family life if our job and financial security are affected. So how do we find the strength to keep our energies high while continuously supporting more and more responsibilities at home and work?

The key to not crumbling when times get rough is by <a href="https://www.tilt365.com/blog/post/building-resilience" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/209/Building-Resilience" rel="follow">building resilience</a>. Resilience is not being immune to stress and adversity but rather being able to adapt positively to challenging situations. In order to make it through all of life&rsquo;s challenges, we must be able to process and respond to hard times in healthy and strengthening ways. What doesn&rsquo;t kill you makes you stronger.

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<h2 dir="ltr">Healthy Coping Skills</h2>
Building resilience requires developing healthy coping skills for handling stressful situations throughout life. There are <a href="https://www.verywellmind.com/forty-healthy-coping-skills-4586742#toc-unhealthy-coping-skills-to-avoid" data-cke-saved-href="https://www.verywellmind.com/forty-healthy-coping-skills-4586742#toc-unhealthy-coping-skills-to-avoid">two types of coping skills</a>: Problem-Focused and Emotion-Focused. Problem-Focused coping skills are for when you need to make a change in life, whereas Emotion-Focused coping skills are for when you don&rsquo;t need to make a change or for things out of your control.

Examples of Problem-Focused coping skills are: making pros/cons lists, to-do lists, asking for support from others, and setting boundaries.&nbsp;&nbsp;

Examples of Emotion-Focused coping skills are: relaxation, hygiene, exercise, hobbies, and <a href="https://www.tilt365.com/blog/post/mindfulness-habits-for-a-more-positive-and-productive-work-life" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/207/Mindfulness-Habits-for-a-More-Positive-and-Productive-Work-Life" rel="follow">practicing mindfulness</a>.

Regarding my current life situation of raising two under two while supporting my parents, the coping skills I should leverage are emotion-focused. My father&rsquo;s illness and the needs of my children are out of my control, so I am not looking to make a change. What I have found that releases my stress well is playing guitar. I have been playing guitar since I was very young, and it is an activity that puts my mind at ease. Additionally, my children enjoy it when I play my guitar, so I have found ways to naturally integrate this activity into my routine.&nbsp;

<h2 dir="ltr">Unhealthy Coping Methods</h2>
Many unhealthy coping skills involve the overuse or overdoing of a behavior as a means to mask emotional pain. Some common unhealthy habits are: overeating, oversleeping, overspending, oversharing, using alcohol/drugs, and context avoidance. It is important to avoid these common unhealthy coping methods during times of stress, as they can quickly make situations worse.

<h2 dir="ltr">Proactive Coping Strategies</h2>
Since stressful life situations are unavoidable, it&rsquo;s best to have preplanned coping strategies for when they inevitably arise. Research shows that having proactive coping strategies significantly helps people manage ongoing life challenges. To establish proactive coping strategies, it is important to prepare for situations that might be derailing. Therefore, building resilience involves enhancing self-awareness of one&rsquo;s common personal stressors to prepare coping strategies. Personality assessments&ndash;like the <a href="https://www.tilt365.com/Pricing/All-Pricing" data-cke-saved-href="https://www.tilt365.com/Assessments" rel="follow">True Tilt Personality Profile&trade;</a>&ndash;are excellent tools for revealing individual personality patterns, stress reactions, and hidden habits that can be used to strategize personal coping skills.&nbsp;&nbsp;

<h2 dir="ltr">Conclusion</h2>
Resilience through tough times requires a high degree of self-awareness&nbsp;of behavioral habits, especially negative habits produced by stress. Knowing our negative reactions triggered by stress allows us to mitigate our potentially derailing actions that ultimately worsen situations. Additionally, understanding our reactions to different stressful situations gives us the ability to mindfully adjust how we respond and actively prepare with different coping strategies.

Having taken the <a href="https://www.tilt365.com/Individuals" rel="follow">True Tilt Personality Profile&trade;</a>, I have gained greater insight into my personal stress triggers and reactions to them. This has allowed me to recognize which situations are more likely to cause me to fall out of balance and flow, allowing me to preemptively plan coping activities. For example, knowing that I'm a&nbsp;Clarity Tilt pattern, during times of stress, I can&nbsp;become overly skeptical and resistant. Being resistant to new ideas and change is a quality that can cause more stress and counter-productivity&nbsp;in a&nbsp;household and&nbsp;at work. So, now when I recognize stressful situations approaching on the horizon, in order to stay resilient, I&nbsp;preplan time to play guitar with my children to mitigate my stress and maintain a healthy balance.&nbsp;&nbsp;

Learn how to build resilience to be able to adapt positively to challenging situations.

Building Resilience with Coping Skills

The key to not crumbling when times get rough is by building resilience. Resilience is not being immune to stress and adversity but rather being able to adapt positively to challenging situations. In order to make it through all of life’s challenges, we must be able to process and respond to hard times in healthy and strengthening ways.

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<h2 dir="ltr">The wake-up call</h2>
See if this sounds familiar. Your days always seem too short for the amount of work you set out to complete. To keep from falling behind, you constantly feel like you&rsquo;re spending extra time trying to catch up. The time, however, winds up being less than productive, so now you&rsquo;re right back where you started. Your creative energy&nbsp;is sapped, and your tank is empty. All the training you&rsquo;ve ever had tells you to pick yourself up, dust yourself off and keep going. &ldquo;You need to suck it up and keep going,&rdquo; your inner voice commands. &ldquo;Power on by whatever means necessary."
This is precisely what I did for years until, one day, I couldn&rsquo;t anymore. My mind and body simply said, no. Unfortunately, I had absolutely no capacity for self-care in those days, and like a lot of other people, it seemed I was slowly and unproductively working myself to death. My body told me I needed to find another way, but unfortunately, my mind still refused to listen.&nbsp;

<h2 dir="ltr">I&rsquo;ll sleep when I&rsquo;m dead</h2>
Like millions of others, I was taught that being busy was a GOOD thing. What I wasn&rsquo;t taught was <a href="https://www.tilt365.com/blog/post/building-resilience-with-coping-skills" rel="follow">what to do when</a> physical, emotional, or mental burnout comes knocking. I&rsquo;m a people pleaser, and what do people pleasers do? They work hard, often way harder than they should. True people-pleasers aren&rsquo;t happy until everyone around them is happy first. So, while the right kind of busy is fine, too much is not because the one thing people pleasers rarely do is please themselves.

<h2 dir="ltr">How to take back control</h2>
We talk about resilience as toughness, the ability to bounce back or stick with it, but the truth of the matter is that any fool can work themselves to death. Hell, half the world will pat you on the back and congratulate you for staying busy while you do but do you want to know where real resilience comes from? It comes from having the courage to say:
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When my mind and body have had enough, I will set up firm boundaries.
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I will stick to them and give myself the time I need to recover.&nbsp;
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I will not cave to the pressure of compromising my relationships and well-being for a few extra hours behind the desk, no matter how tempting it may feel at the time.
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</ul>
<a target="_blank" href="https://www.tilt365.com/blog/post/building-resilience-with-coping-skills" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/209/Building-Resilience" rel="follow noopener">Resilience</a> is about having a strong constitution and not backing down on the things you need to live a well-balanced life, but resilience is just a word. Where you place its value is what matters most.

Do you want to know where real resilience comes from? It comes from having the courage to say enough is enough.

Are You Sacrificing Your Well-Being for Work? How to Stop Burnout in Its Tracks

We talk about resilience as toughness, the ability to bounce back or stick with it, but the truth of the matter is that anyone can work themselves to the brink. Heck, half the world will pat you on the back and congratulate you for staying busy while you do but do you want to know where real resilience comes from? It comes from having the courage to say enough is enough.

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<h2 dir="ltr">Where did my life go? Was that all there was?</h2>
Many people, often around mid-life or earlier, ask themselves these questions.&nbsp;
We keep busy with our lives, building our careers, raising&nbsp;a family, and moving into a bigger apartment or house, all in order&nbsp;to bring more money home to pay for it all. We barely have time to meet with friends and keep our social life up, not to mention squeezing in some sport, hobby, or time for ourselves. Time flies by with so many commitments and a busy schedule. We ride the wave unconsciously, without asking ourselves if this is what we want. Then it suddenly hits us. Where did my life go? Was that all there was?&nbsp;

We regret the things we missed out on. Spending too much time at work and not enough with family or friends. We have regrets for not doing the things that make us happy. So what can we do to avoid this big hole, this existential disappointment?&nbsp;

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Start living a conscious life right now. <a href="https://www.tilt365.com/blog/post/the-power-of-presence" rel="follow">Be present</a>, and experience the beauty of what is to the fullest.&nbsp;
</li>
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Examine regularly that what you do and how you spend your time&nbsp;is aligned with your purpose, vision, and true desires.
</li>
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Don&rsquo;t waste your time looking into the past and regretting what you have not done. You did the best you could at that time and are making changes right now.
</li>
</ul>

Enjoy the start of your new life to the fullest, today.&nbsp;

Where did my life go? Was that all there was?

Living a Conscious Life

We keep busy with our lives, building our careers, raising a family, and moving into a bigger apartment or house, all in order to bring more money home to pay for it all.  We ride the wave unconsciously, without asking ourselves if this is what we want. Then it suddenly hits us. Where did my life go? Was that all there was?

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Resilience is the ability to bounce back from challenges and setbacks and to adapt and thrive in the face of change. It's a critical skill to have in today's fast-paced and constantly-changing world, and one that can benefit us in both our personal and professional lives.

But resilience isn't something that we're born with &ndash; it's a skill that can be developed and strengthened over time. In this post, we'll explore the science behind resilience and provide practical strategies for building your own inner strength and resilience.

We'll cover topics such as identifying your personal strengths, <a href="https://www.tilt365.com/blog/post/mindfulness-habits-for-a-more-positive-and-productive-work-life" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/207/Mindfulness-Habits-for-a-More-Positive-and-Productive-Work-Life" rel="follow">practicing mindfulness</a> and self-compassion, cultivating positive thinking and reframing, setting and achieving goals, and developing a supportive network.

Whether you're facing a major life change, struggling with stress or adversity, or simply looking to improve your overall well-being, this book will provide you with the tools and strategies you need to build resilience and thrive in the face of challenges.
<h2 dir="ltr">What does resilience really mean?</h2>
Resilience is the ability to withstand, recover, and even grow from adversity. It's a crucial skill to have in today's fast-paced and constantly-changing world, and one that can benefit us in both our personal and professional lives.

According to the <a target="_blank" href="https://www.apa.org/topics/resilience/" data-cke-saved-href="https://www.apa.org/topics/resilience/" rel="noopener">American Psychological Association</a>, resilience is "the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress." It's not about being immune to stress or adversity, but rather it's about being able to adapt and recover from difficult situations.

Resilience isn't a fixed trait &ndash; it's something that we can all develop and strengthen over time. In fact, research has shown that resilience is not only a key predictor of well-being and success but also a skill that can be learned and developed through practice.

One of the key factors that contribute to resilience is genetics. Studies have shown that certain genes may be associated with increased resilience and that our genetic makeup can influence our risk for developing mental health problems such as depression or anxiety.

However, it's important to note that genetics is just one piece of the puzzle. Our genes do not determine our fate &ndash; rather, they interact with our environment and life experiences to shape who we are and how we respond to challenges.

<a target="_blank" href="https://www.sciencedaily.com/terms/neurobiology.htm" data-cke-saved-href="https://www.sciencedaily.com/terms/neurobiology.htm" rel="noopener">Neurobiology</a> is another important factor that contributes to resilience. The brain is the center of our thoughts, emotions, and behaviors, and it plays a key role in how we respond to stress and adversity. Research has shown that certain brain structures and pathways are associated with resilience and that the brain is capable of changing and adapting in response to experience (a process known as <a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK557811/" data-cke-saved-href="https://www.ncbi.nlm.nih.gov/books/NBK557811/" rel="noopener">neuroplasticity</a>).
<h2 dir="ltr">So why is resilience important?&nbsp;</h2>
Building resilience has a wide range of benefits, both for individuals and organizations. Some of the benefits of resilience include:
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Improved mental and physical health: Resilient people tend to have better mental and physical health, and are less likely to experience negative health outcomes such as depression, anxiety, or cardiovascular disease.
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Greater ability to handle stress and adapt to change: Resilient people are better able to cope with stress and adapt to change, which can help them maintain a sense of control and well-being in the face of challenges.
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Enhanced problem-solving and decision-making skills: Resilient people can think clearly and creatively under pressure, which can help them solve problems and make better decisions.
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Increased optimism and positive outlook: Resilient people tend to have a more positive outlook and can see the good in situations, which can help them maintain a sense of hope and optimism even in difficult times.
</li>
</ul>

In addition to these individual benefits, resilience can also have a positive impact on organizations. Research has shown that organizations with resilient employees tend to have lower turnover, higher productivity, and a more positive culture.

There are several reasons why resilience may have such a positive impact on mental and physical health. For one, resilience helps us manage stress more effectively, which can reduce the negative health effects of chronic stress. Resilient people are also more likely to engage in healthy behaviors such as regular exercise and healthy eating, which can further improve their physical and mental well-being.
<h2 dir="ltr">How do we build resilience?</h2>
Several key factors contribute to resilience, including:
Personal Strengths and Resources: These are the internal qualities and abilities that we bring to the table, such as our values, skills, and personal characteristics. Some examples of personal strengths and resources that can contribute to resilience include:
<ul>
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Emotional intelligence: The ability to recognize and manage our own emotions and the emotions of others
</li>
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Self-awareness: The ability to understand our own thoughts, feelings, and behaviors
</li>
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Self-regulation: The ability to manage and control our thoughts, emotions, and actions
</li>
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Social support: The network of friends, family, and colleagues who provide us with emotional and practical support
</li>
</ul>

Positive Thinking and Perspective: Resilient people tend to have a positive outlook and are able to see the good in situations, even when things are tough. They're also able to reframe challenges as opportunities for growth and learning. This positive thinking and perspective is an important factor in resilience, as it can help us maintain a sense of hope and optimism even in difficult times. It can also help us cope with stress more effectively and see challenges as temporary, rather than as insurmountable obstacles.

Flexibility and Adaptability: Resilient people are able to adapt to change and see it as a normal part of life, rather than as a threat. They're also able to adjust their approach when things don't go as planned. This flexibility and adaptability is an important factor in resilience, as it allows us to stay open to new opportunities and approaches, and to find creative solutions to problems. It also helps us stay engaged and motivated, even when faced with challenges or setbacks.

Coping Skills: Resilient people have a range of <a href="https://www.tilt365.com/blog/post/building-resilience-with-coping-skills" rel="follow">coping strategies</a> that they can draw on to manage stress and adversity, such as seeking social support, practicing mindfulness, or engaging in physical activity. These coping skills are an important factor in resilience, as they provide us with tools and strategies to manage stress and adversity in healthy and adaptive ways.
<h2 dir="ltr">Conclusion</h2>
Resilience is a complex and multifaceted skill that is influenced by a range of factors, including genetics, neurobiology, personal strengths and resources, positive thinking and perspective, flexibility and adaptability, coping skills, and early life experiences. By <a href="https://www.tilt365.com/Individuals" rel="follow">understanding these factors</a>, we can better understand how resilience works and <a href="https://www.tilt365.com/blog/post/how-to-be-resilient-when-things-dont-go-your-way" rel="follow">how we can develop it</a> in ourselves and others.

If you're facing a major life change or struggling with stress, this post will provide you with tools and strategies to build resilience.

Strategies for Building Resilience

Whether you're facing a major life change, struggling with stress or adversity, or simply looking to improve your overall well-being, this post will provide you with the tools and strategies you need to build resilience and thrive in the face of challenges.

Building Resilience: Strategies for Overcoming Adversity and Thriving in Change

<blockquote></blockquote>
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&ldquo;We have to learn the art of stopping - stopping our thinking, our habit energies, our forgetfulness, the strong emotions that rule us. When an emotion rushes through us like a storm, we have no peace. &hellip; When we are mindful, touching deeply the present moment, the fruits are always understanding, acceptance, love, and the desire to relieve suffering and bring joy.&rdquo; ― Thich Nhat Hanh, <a href="https://www.goodreads.com/work/quotes/202839" data-cke-saved-href="https://www.goodreads.com/work/quotes/202839" rel="follow">The Heart of the Buddha's Teaching:</a> Transforming Suffering into Peace, Joy, and Liberation.

We are creatures of habit. Habits are automatic responses. We don&rsquo;t need to think consciously about how to shower, brush our teeth or drive a car as we have done so many times. The same applies to how we make decisions or respond to people. We do what feels right, and we do it unconsciously.&nbsp;
<h2 dir="ltr">So where are our habits or automatic actions and responses coming from?</h2>
Shaped by our genes and family of origin, we learned what it takes to play by the unwritten rules of that first human system and meet our needs. We also learned how we can avoid negative feelings and fears, such as the fear of being vulnerable, exposed, unworthy, unlovable, or stuck. For example, if our friend tells us at the last minute that they cannot make it to our birthday party, depending on our story, we might get triggered by this as it hits one of our deep fears of not being seen and important to someone we care about. We no longer question these emotions, as they arise automatically without thinking.&nbsp;
<h2 dir="ltr">Why is this a problem?&nbsp;</h2>
It seems to work very well most of the time. Until our unconscious actions get us into a relationship crisis. Sometimes we might experience unhealthy relationships,&nbsp;<a target="_blank" href="https://www.tilt365.com/blog/post/toxic-leadership-destructive-characteristics-examples" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/204/How-to-Prevent-Divisiveness-in-the-Workplace" rel="follow noopener">toxic interactions at work,</a> or get burned out trying to perfect things or please others at the expense of our own needs. When we feel the emotional result of unconscious actions, we are more open to exploring what might be going on. Some people blame others for their misfortune, as it might be too hard to look into the mirror and acknowledge that they had a part in it. So they carry on their lives, repeating the same unhealthy patterns, and blame the context or other people if similar problems arise. And there are others who take too much responsibility, criticizing themselves so harshly that they feel guilty and ashamed when they are not the sole contributor to the dynamic. While this might lead to new insights, the negative view of themselves can actually inhibit true growth because the cycle of ups and downs takes its toll on their energy. In many ways, <a href="https://www.tilt365.com/Individuals" rel="follow">we are our personality</a>; our personality has us at its whims. We are often at the mercy of our old, often outdated stories and beliefs.&nbsp;
<h2 dir="ltr">So, what is the answer?&nbsp;</h2>
The key to growth is to learn to separate our thoughts from our feelings and actions and do this in a <a target="_blank" href="https://www.tilt365.com/blog/post/mindfulness-habits-for-a-more-positive-and-productive-work-life" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/207/Mindfulness-Habits-for-a-More-Positive-and-Productive-Work-Life" rel="follow noopener">mindful but self-loving way</a>. The skill is to get out of our stories and become the observer who can examine our unconscious thought patterns and actions. We often think our thoughts are rational and objective. However, we cannot always trust our thoughts. Our early life experiences have shaped them and taught us to focus on certain parts of information that support and reinforce our original narrative. When something fits into our mindset, we accept it as right and the truth, if not, we either ignore it or tell ourselves that this is not a valid point. We are not aware of this process, as it happens unconsciously. The problem arises when we become increasingly narrow-minded in our view of ourselves and the world around us. Then we keep repeating the same unhealthy patterns because we are familiar with them. The emotions feel right, so the story must be right.&nbsp;
<h2 dir="ltr">What science has taught us</h2>
As many human dynamics and neuroscience researchers have pointed out in recent years, our thoughts and mental models influence what and how we feel. This cycle continues to reinforce how we think repeatedly. We are trapped in a hamster wheel of unhealthy thinking, feeling, and acting without even knowing it. For example, if we get up in the morning and think about everything that has gone wrong the day before, we might feel unworthy and anxious. This could be a familiar feeling, so our body tells us that this feels right. This, in turn, influences our mind to continue to look for things where we messed things up. Eventually, we are so conditioned by this thought-feeling-action pattern that a negative thought alone can trigger these negative but familiar feelings without any new experiences. And so we go on, getting deeper into the misery of our lives.

Based on <a target="_blank" href="https://drjoedispenza.com/blogs/research" data-cke-saved-href="https://drjoedispenza.com/blogs/research" rel="noopener">Dr. Joe Dispenz&rsquo;s</a> research of neuroscience and neuroplasticity, the liberating fact is that if negative thoughts can influence negative emotions, positive thoughts can create positive emotions. We are not at the mercy of our thoughts; we can decide what to focus on. And just this little switch will change the way we feel about ourselves and how we show up in the world. When we do this often enough, we can change our story and identity.

The key to growth is to learn to separate our thoughts from our feelings and actions and do this in a mindful but self-loving way.

The Power of Presence

The key to growth is to learn to separate our thoughts from our feelings and actions and do this in a mindful but self-loving way. The skill is to get out of our stories and become the observer who can examine our unconscious thought patterns and actions.

<img src="https://cdn.buttercms.com/m0ethUxmSc660EbGFo0c" alt="stress-mindful.webp" width="402" height="402">
The other day I was driving my daughter to daycare on my way to work. As many mornings, I was in a rush to make sure I could make it to my office on time. On my drive from my house to daycare, I thought of all the numerous projects and meetings I had that day. I got to the daycare center, dropped off my daughter, and was quickly on my way to my parking garage. Soon enough, I was in my office and beginning to work.

My wife texted me sometime mid-morning asking how the daycare drop-off went&mdash;asking how our daughter seemed when I left her. She was sick the night before. I realized in all my hurry that I did not pay much attention to the mood our daughter was in when I left her. I wasn&rsquo;t present during her drop-off.&nbsp;&nbsp;

Not being present is a common state for busy people, especially working professionals. Being caught up in work and home life's endless tasks and responsibilities makes it very easy to fall out of the moment. The good news is just a few simple mindfulness habits can enhance one&rsquo;s ability to be present in day-to-day moments. Being mindful and present is especially important for busy professionals and leaders whose decision-making and actions impact numerous people.

<a href="https://www.tilt365.com/blog/post/finding-wisdom-through-mindfulness" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/206/Finding-Wisdom-Through-Mindfulness" rel="follow">Being mindful</a> includes having self-awareness of one&rsquo;s personal habits that otherwise may be unnoticed. Having awareness of one&rsquo;s unconscious habits is crucial for&nbsp;<a href="https://www.tilt365.com/blog/post/self-management-skills-what-is-self-managing" data-cke-saved-href="https://www.tilt365.com/Blogs/ArticleID/175/How-to-Empower-Your-Team-Via-Self-Management-Skills" rel="follow">self-management</a>.

So here are five mindful habits for a more positive and productive work-life:

1. Prioritize Sleep

Many people don&rsquo;t prioritize sleep. According to the<a href="https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics#:~:text=35.2%25%20of%20all%20adults%20in,than%20seven%20hours%20per%20night." data-cke-saved-href="https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics#:~:text=35.2%25%20of%20all%20adults%20in,than%20seven%20hours%20per%20night."> Sleep Foundation</a>:
- &nbsp; Adults 18+ need 7-9 hours of sleep per night.&nbsp;
- &nbsp; Almost 1/2 of all Americans say they feel sleepy during the day between 3-7 days per week.
- &nbsp; 35.2% of all adults in the U.S.&nbsp; report sleeping on average for less than 7 hours per night.

Over a third of Americans aren&rsquo;t getting enough sleep at night. Getting enough sleep may seem impossible for some people, especially those with children. But for those staying up to watch more of a show or game, try being mindful of the time you could instead be using to rest your mind and body for the next day. The enjoyment or wind-down you think you are getting from staying up by choice can transfer to more enjoyable days when you are well-rested.

Additionally, it is important to reduce screen time before sleep. Many people watch TV right before going to bed or will even use their smartphones and computers in bed. This has been shown to be very harmful to one&rsquo;s sleep quality. The <a href="https://www.sclhealth.org/blog/2019/09/why-it-is-time-to-ditch-the-phone-before-bed/#:~:text=Tips%3A,and%20start%20reading%20before%20bed." data-cke-saved-href="https://www.sclhealth.org/blog/2019/09/why-it-is-time-to-ditch-the-phone-before-bed/#:~:text=Tips%3A,and%20start%20reading%20before%20bed." rel="follow">blue light</a> from the screens has been shown to increase alertness at night, which reduces REM sleep (restorative sleep) at night and negatively affects alertness the next morning.&nbsp;

By simply being mindful of avoiding screen time for 30 minutes before going to bed, you can greatly increase your quality of sleep to be more alert the next morning. This is helpful for being sharp for morning meetings and important for people who cannot get at least seven hours of sleep at night and need the best quality they can get during the limited time they have. This leads to the next mindful habit.

2. Reduce Screen Time

As most people are used to hearing by now, it&rsquo;s good to reduce screen time. Yet, there is a certain amount of screentime most professionals and leaders will be unable to avoid&mdash;such as time spent on business communications, such as emails and Zoom meetings, and working on different projects of various digital forms. This is why it is important to be mindful of the screen time we are using during off-work hours. Thus, being mindful of how often you use different devices for leisure is especially important since this is the screen time professionals are the most capable of reducing.

3. Pay More Attention During Routines

Many people disassociate from the present when performing daily routines. A comment routine busy professionals often lose focus during is their daily work commutes. Whether taking a car, train, or plane, unless you have the luxury of working from home, you spend a lot of time commuting to and from work. On the way to work, it&rsquo;s easy to start thinking about your workday. And on your way home, it&rsquo;s easy to start thinking about your workday that just passed. In addition to the obvious safety benefits of being more present while driving, making an effort to pay more attention to the environment and people around you during your day, in general, is another mindful habit that can help keep your mind grounded.&nbsp;

So during your commute, morning meetings, or exercise routine, instead of going over mental lists or thinking about the past or future, really take in what's going on around you and what people are saying. If someone is joining you on your commute, talk with them. While in meetings, really focus on staying present in the conversations, even if they don&rsquo;t specifically involve you. While at the gym, take in the people and environment around you instead of tuning everything out.&nbsp;

Remaining present during business conversations is crucial for being accurate with project details and priorities. Try to identify common routines you have during your day and work on staying present during them instead of going on autopilot and thinking about the past or future.&nbsp;

4. Make Daily Goals

Making daily lists of goals is a great mindful habit for self-management and staying productive. It&rsquo;s hard to keep everything organized in your head. Making lists helps keep your day organized. Your daily list can include both work priorities and home responsibilities. Writing your daily goals out helps bring attention to the things you want to accomplish. You can then keep a record of your progress to hold yourself accountable. Keeping track of daily accomplishments helps you stay focused on the present day while keeping long-term goals progressing forward.

5. Be Present During Departures

We rarely know when it will be the last time we talk to someone. From people moving across the country, changing jobs or office locations, and sadly passing away, there are many reasons people depart from our day-to-day routines in life. Friendships fade, and colleagues move on, so it is important to take in and appreciate our relationships while we have them. This is why paying attention to goodbyes is a great mindful habit that will benefit you for the rest of your life. Taking an extra moment to be aware of departures, no matter how small, forces us to reflect on longevity. This balances our minds to focus on the present and be more mindful of our relationships. This practice keeps your attention on the things that matter most in life.

Reflection

These are just a few simple habits that can enhance your mindfulness to be more present and self-aware. Doing so will enhance your life in countless ways, for both work and home. Now that you have a sense of the type of actions and habits that can help enhance mindfulness, think of some other ways to include mindfulness habits into your daily routine. The repetition of the mindfulness habit is important for keeping your mind focused on being present, so start small if needed.

For me, the learning is this: while on my way to drop my daughter off at daycare, I make sure to embrace the moment. I remind myself the time I will arrive at work is no longer in my control; the traffic will be what it is. Instead of thinking about my work day to come, I entertain my daughter. Talk to her and teach her about the buildings, landscapes, and people she sees out her window. As I leave her with her caretakers, I notice how she&rsquo;s feeling and handling the moment. Sometimes she is upset to see me go. Taking an extra few moments to hug her before leaving makes a tremendous difference in how her day will go and will barely affect my arrival time to my office.

It is crucial for people to be mindful as they go about their day. It is easy to get wrapped up in the tasks and responsibilities of work and life and lose presence in the current moment. Including mindfulness habits in your day helps keep you grounded no matter how busy life gets. Like how the eye of the storm is calm while the world is chaotic surrounding you, mindfulness habits help center you from your own chaotic thoughts. Centering oneself is crucial for busy professionals and leaders to maintain high efficiency and productivity while balancing work-life responsibilities.

Tilt 365

Businesses spend billions of dollars each year to help develop their leaders and employees to function with high efficiency and productivity. Learning and Development (L&amp;D) programs often leverage personality assessments to help with improving team dynamics. For professionals and leaders seeking to increase their abilities in mindfulness, leveraging personality assessments is an excellent resource for enhancing self-awareness and personal reflection. Tilt365&rsquo;s personality assessment, the <a href="http://tilt365.com/Individuals" rel="follow">True Tilt Personality Profile&trade;</a> (TTP), is specifically designed to help busy professionals and leaders achieve a better sense of the hidden habits and default patterns that guide their decision-making.&nbsp;

The TTP assessment generates a full report on numerous intrinsic qualities that gives takers tangible information that allows them to make conscious changes to improve their behaviors, communication styles, and decision-making abilities that affects their relationships and team dynamics. By leveraging personality assessments like the True Tilt Personality Profile, professionals and leaders can become more mindful of their day-to-day interactions, which greatly determine the outcomes of their efforts and ability to live a more positive and productive life.

Learn mindfulness habits that help you stay present and balance work-life responsabilities.

Mindfulness Habits for a More Positive and Productive Work-Life

Not being present is a common state for busy people, especially working professionals. Being caught up in work and home life's endless tasks and responsibilities makes it very easy to fall out of the moment. The good news is just a few simple mindfulness habits can enhance one’s ability to be present in day-to-day moments. Being mindful and present is especially important for busy professionals and leaders whose decision-making and actions impact numerous people.

The Tilted Edge

Ideas, stories, and advice for creating a culture where people love to work.

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