We were so fortunate to have Keith Gunnerson, a counselor at the University of Utah, join our Business Social Hour this last Wednesday, June 3rd. He is a counselor within the Office for Student Inclusion and he supports students by providing individual counseling, educational programming, workshop facilitation, and crisis support. Keith focused on Mindfulness, Stress Management, and some additional general tips to help with motivation (which I know we could all use a little more of – especially during this time).
1. First things first – Understand the term “mindfulness”.
If you are a little confused by the term and what it entails, don’t worry. Keith gave us a definition that makes it easier to understand: “Mindfulness is being present and nonjudgmental in the moment.” Understand that others have different thoughts and experiences than you do, and that’s okay. A big part of mindfulness is accepting the moment for what it is, instead of focusing on the past or worrying about the future.
2. Turn an everyday activity or interest into a mindful activity.
What do you do that you are present in? In our discussion, we came up with exercise, video games, yoga, writing, and playing guitar. This can also include cooking, rock climbing, slacklining, underwater basket weaving, crocodile wrestling (hopefully not), or any activities that you already enjoy doing! From there, you can add mindful practices. Think about the process of playing the guitar: try to really feel your fingers strum the guitar, listen to each note, accept each note even if you didn’t mean to play it, and notice transitions and progress. This is a great way to incorporate mindfulness because it is something you already do. The more you do it, the easier it will get!
3. Ask yourself, “what are my values and priorities?” And then allocate the time to focus on them.
“Where is your attention?” Keith recommends asking yourself this question every now and then to help you understand your values and priorities. It may help you to realize that you need to give more or less time to certain thoughts, activities, or tasks. For instance, worrying about things you cannot control can be very time- and energy-consuming, but often not very productive. Sometimes we need to re-evaluate our values and priorities, and then decide on the appropriate amount of time to allocate to each of these areas. And then, truly allow yourself that time to give your full energy and attention to it.
4. Develop a routine
In a time where online classes and work allow you to somewhat dictate your own schedule, some of us thrive, and others – well – don’t. Humans are generally most productive when they stick to a routine. This includes sleeping, exercising, eating, and more. It can take some time to find what makes you most productive and to fit that into your routine. There may be a specific spot in your house where you work best, you may need to take walks every hour, and some of us (including me) need to plan out our eating schedule so we aren’t visiting the kitchen every 30 minutes for boredom snacks…
5. Interact with Others
Keith mentioned that there is a positive correlation between socializing and mood & motivation. Humans, introverted, and extroverted, are social by nature. When we feel lonely or isolated, motivation can drop significantly. Due to the nature of the social distancing, I think this is something many of us are struggling with. Stay proactive and increase your mood by holding yourself accountable to check in on others.
6. Pay attention to thoughts and self-talk
Negative thoughts can quickly turn into a downward mental spiral. Making mistakes is a part of life, but dwelling on these can prevent further progress and productivity. I liked this quote from Keith about the way we should think about mistakes, “I messed up, but this doesn’t define me as a person.” Failures can be very beneficial.
7. Set small, achievable goals
Motivation consists of three aspects: self-efficacy, relevance, and attitude. Increasing these three areas will increase your motivation. With tip #7, we are focusing on increasing self-efficacy, which is your belief in your capability to accomplish certain tasks to reach your bigger goals. As a college student, especially new college students, our self-efficacy is often the area that is lacking when it comes to motivation. You are not sure what you are capable of because you have not had the experiences to boost your confidence. With each small goal you set and accomplish, your self-efficacy will grow. (So this is a great place to start.) The bigger the goals you accomplish, the greater your self-efficacy will grow.
8. Find one thing in everything you do that relates to your interests or helps your future
Relevance is the second area of motivation. It is HARD to study for a class that you do not see the benefit or relevance of. However, there is probably a benefit there. Sometimes you just have to dig a little deeper to find out how taking Accounting 2600 as a marketing major will better your career in the long run.
9. Find the Silver Lining
The last area of motivation: attitude. This is the one that a lot of college students struggle with. Attitude, in this regard, means how much you want to do something. Finding positive elements in the tasks you need to accomplish will help with your motivation. For instance, did you meet any new friends in Accounting 2600 or learn about something new that interested you? Taking an optimistic approach to things you have to do will make you more excited to accomplish and do them.
