By Nataly Kogan

5 skills to cure Sunday blues

I've been on a marathon of speaking, workshops, and travel and as I looked at the week ahead, I found myself feeling totally overwhelmed with my to-do list. I didn't want to head into the week feeling that way so I decided to do something about it.

You gotta practice what you teach, so I started to think of how I could use the 5 Core Happier Skills to shift my mindset. 

I ended up creating this simple ritual and I loved doing it so much that I wanted to share it. It took me less than 10 minutes and it helped me feel more centered and peaceful heading into a busy week. I hope you’ll give it a try!

Here goes: 

Whenever you're looking at your week ahead, use these question prompts to help you shift out of overwhelm and elevate your week!


Think about your week with clarity vs. judgement. What’s coming up? What needs your attention? 

Acceptance means seeing something how it is rather than wishing it were different. It's your starting point for making the best decisions about how to bring your best self to what's coming up. (And it helps you to avoid wasting emotional energy fighting with reality or how you feel.)


What are you grateful for about your week? 

Come up with a few really specific things and write them down. Spend a few moments feeling your appreciation. When you actively focus on what you appreciate, you don't just feel more uplifted but more resilient to deal with challenges and stress.


Who are some people in your life/work towards whom you’re going to practice kindness this week? How will you do it? Be specific.

Make a mental note or even better, schedule your kindness act on your calendar. You schedule meetings, why not acts of kindness that will help to brighten your day and the day of their recipients? (We know that it feels good when someone is kind to us, but research shows it feels even better to do something kind!)


Consider your to-dos this week and as you think about each one, ask: Who does this help? This works particularly well for tasks you're dreading or don't feel like doing.

The best way to connect to your sense of meaning and give yourself fuel is to think about the people your work/efforts are helping. 


What are a few specific ways you can treat yourself like a good friend this week? 

Self-care is more than massages and spas -- it's the skill of treating yourself as a friend. Think about your coming week and identify a few things you can do that will help you feel supported and nourished.

(Learn more about the 5 Core Happier Skills and how you can use to the feel more fueled, supported, and joyful -- and get through daily ups and downs!)

Next up: 5 inspiring books that will help you live your best life

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