This is part three in a three-part series on tidying up your inner world: your beliefs, practices and personal habits. (Click here to read part one and here for part two.)
I call it: Spring cleaning for your life!
Today's spring cleaning checklist is all about your career.
You're likely to spend about 90,000 hours at "work" over the course of your lifetime. That's a huge portion of your life, so it's never a bad idea to check in and make sure you're feeling satisfied, working productively, and moving in a direction that feels right for you... rather than just going through the motions, clocking in and clocking out.
You deserve a career that feels meaningful -- and you can create it.
Let's begin.
Work your way through the checklist and tick off items as you complete them.
As always: This spring cleaning checklist is just a starting off point.
Feel free to expand or tweak it to suit where you're currently at in your career.
Add any items that, ahem, spring to mind!
PART THREE: CHECKLIST FOR YOUR CAREER
Achievements.
[ ] Make a list of your major achievements at work over the past six to twelve months. Be as specific and results-focused as you can (try this: "reinvented the dessert menu, rewrote the menu copy, raised sales by 29 percent," rather than: "changed dessert menu.")
[ ] Read your list of achievements back to yourself. Reaffirm that you're making a difference at work and in the world. Know, too, that whenever you're ready to go for a promotion, a new job, or even an entirely new career, you'll be equipped with data to prove that you've got what it takes to succeed!
Opportunities.
[ ] See if your company has any opportunities you might be missing out on -- like educational opportunities, training, conferences, or mentoring partnerships that could enhance your life and career. Choose an opportunity that feels exciting and sign up! (If you're self employed, look for workshops, seminars, e-courses or opportunities to collaborate with peers you admire. Go for it!)
Commitments.
[ ] Review everything on your calendar for the upcoming month. Notice which projects or commitments create feelings of bitterness, exhaustion, or resentment. See if there's something you can do about that -- changing the scope or timeline of the project, changing your attitude about the commitment, or canceling if absolutely necessary.
Try to get to a place where all of the commitments on your calendar feel meaningful and essential, rather than frustrating or flat-out unnecessary. (This is a huge gift for your emotional wellbeing!)
[ ] Flex your "no" muscles. Start paying attention to how many times a day you say "sure!" when your body / intuition is saying, "nooo." Keep a stash of email scripts in the drafts folder of your inbox so that you've got easy-to-grab language to help you say "no" to requests that aren't reasonable or simply don't feel right. (This universal "no" script might help.)
Self care at work.
[ ] Swap out your standard desk chair for a standing desk, if possible. Sitting for multiple hours every day can wreak havoc on your physical and emotional health. Get up on your feet! This one tweak, alone, could shift your entire year.
[ ] Set a timer to remind you to take a break, pop outside for fresh air, stretch, or indulge in a calming meditation every 90 minutes or so. (Productivity experts recommend a 10-minute break every 90 minutes. This 90-10 cycle mirrors your body's natural ultradian rhythm. Syncing up with this rhythm enhances your focus and productivity!)
[ ] Turn your workspace into your personal happy zone. Fresh flowers, photos of loved ones, switching up the color palette, or a big burst of de-cluttering... aesthetic upgrades can definitely create a big mood lift! (These beautiful workspaces are so inspiring!)
Resources for your career:
-- My column, Be Well at Work, over at The Muse: an amazing website for career and business advice.
-- The Life Guide On How To Find Work That You Love -- When You're Stuck In A Job That You Hate.
Nothing says "spring cleaning" and "renewal" like going after a new job, a promotion or launching into a totally new career direction! Whether you are making a subtle or radical change, this guidebook can help you make a graceful transition.
-- Personalized coaching.
As a psychologist and life coach with 28 years of experience, combined, I'm equipped to help you find graceful solutions to just about any life, relationship or career challenge you can imagine.
I've got a special spot in my heart for creative, entrepreneurial spirits who yearn to break free and become their own boss (been there, doing that, loving it!), but I enjoy working with people in any industry, any career path, and any phase of life.
Learn more about working with me, read client reviews, and book a phone or Skype session here: http://drsuzannegelb.com/coaching.
CLOSING WORDS
Remember:
Rolling a new coat of paint onto the walls, organizing your cabinets and drawers, and spritzing a homemade vinegar cleaning solution onto your kitchen table are all terrific steps to take (who doesn't love a fresh, clean, tidy living space?).
But while changing your external surroundings can create a temporary mood boost, it's got to be combined with an "inner clean up" if you want those positive feelings to last.
This spring, focus on spring cleaning your mind.
Use this energizing season of renewal and rebirth as an opportunity to tune-up your inner world.
Do that, first, and you'll see results that last long after spring blossoms turn into summer flowers, autumn leaves, and beyond.
Behold, my friends, the spring is come; the earth has gladly received the embraces of the sun, and we shall soon see the results of their love!
--Sitting Bull.
Stay focused.
Believe in your ability to transform.
Soon, you will see real growth, new habits taking root, and lasting change that ripples into every part of your life. Soon, you will see the "results of your love."
Have a beautiful spring!
--
Dr. Suzanne Gelb is a clinical psychologist, life coach and family law attorney.
She believes that it is never too late to become the person you want to be. Strong. Confident. Calm. Creative. Free of all of the burdens that have held you back -- no matter what has happened in the past.
Her insights on personal growth have been featured on more than 200 radio programs, 200 TV interviews and online at TIME, Forbes, Newsweek, The Huffington Post, The Daily Love, MindBodyGreen, and many other places.
Step into her virtual office at DrSuzanneGelb.com, explore her blog or sign up to receive a free meditation and her weekly writings on health, happiness and self-respect.You can also follow her on Twitter and FB.
...