Matthew Tappe guides a midday reset with breath and body awareness. He walks through a journaling practice—three lists of three feelings, intentions, and gratitudes—and his AIM model: Awareness, Intention, Make it happen.
Matthew Tappe studies research and practice, industrial organizational psychology. Mainly focusing on leadership, psychology, and emotions in the workplace. See if anybody joins in with us today.
So now, when you're halfway through your work day today, I want you to reset. Take a deepen breath. In through the nose and out through the mouth. Notice where you're sitting, your seat, how your feet are, how you're feeling.
Make three lists of three. Three of how you're feeling, three of how your intentions, how you want to feel, and then three gratitudes. With this list, you can use my model for emotion regulation, which is aim. Awareness, intention and then make it happen.
Hello, cadres. Fear. Happy Monday. Last day of the month. Give it a minute here. See if anybody joins in with us today. Get started here. I'm Matthew Tappe. I study research and practice, industrial organizational psychology. Currently up here in Duluth, Minnesota. Mainly focusing, and what that means is mainly focusing on leadership, psychology, and emotions in the workplace. So now, when you're halfway through your work day today, I want you to reset. We often carry things with us throughout the day, and that's the human nature.
There's Loki in the background. Hello, Jules. Hi. Hello. So when we. We often carry stuff with us throughout the workday. So inviting you to kind of reset right now. Take a deepen breath. In through the nose and out through the mouth. Good afternoon, Jules. Hope you're doing well. It's been a couple weeks since I've been on, so it's been a while since I've seen you. Jules, take a deep breath. Notice where you're sitting, your seat, how your feet are, how you're feeling. Just let's make a halfway through the day refocus session here.
I want you to take out a piece of paper or think in your head. I ask you to make three lists of three things. And this is a thing I do every single day, part of my journaling routine. So the first list is three things that you're feeling right now. So how are you feeling? What emotions are coming through you? Emotions could just be thoughts, just kind of a short description. Write down, think about it, three things that you're feeling, and then make a list of three things on how you want to feel, how do you want to attack the rest of your day?
Maybe you got a lot of work this afternoon. Maybe you have the day off and you want to enjoy it. Maybe you just got off work, working shifts. So what do you want to do with the rest of the day here? What's your intentions? How do you want to feel? How do you want to be acting? Just a word or two, nothing much. And then the last one is gratitude. What are three things you're grateful for? That can be the today or the weekend. It just comes to mind. Three things you're grateful for. So, three things.
Three lists of three. Three, how you're feeling, three of how your intentions, how you want to feel, and then three gratitudes. With this list, you can use my model for emotion regulation, which I call aim. Awareness, intention, and then make it happen. So, awareness with your three lists of how you're feeling, that you can be aware of how you're feeling, what you're feeling right now, what's going on, maybe what's causing that. And then with the intention part of the aim model lines up with your intentions.
How do you want to feel? How do you want to act? And the last part of aim is make it happen. So for you, it's going to be personalized to you. It's how you regulate emotions best. We've talked about filling up that bucket. Maybe that's taking a walk halfway through the day, watching something to to lighten the mood. Or maybe you need to refocus, maybe you need more energy. Maybe it's that caffeine and knowing that right amount of caffeine for you. So use the aim model to help you figure out how you're feeling, where you want to go and how you're going to get there.
That can be done with moods, emotions, anything. So I invite you just to use the next couple minutes here to really relax, get ready for the rest of your day, and really want to attack it in whatever way that looks like for you. Maybe that's intensity and maybe that's relaxation that is personalized to you. So I'm happy to be joined you today here in this midday hour and I hope you have a great rest of your day and rest of your week. Thank you for joining and I'll see you next week. A lot of good Cadre people on here for the rest of the day.
You can check it out on the calendar app right here on the app. So thank you everyone. Bye.
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