Matthew Tappy guides a midday reflective practice inviting a pause to list three emotions, three intentions, and three gratitudes. He also suggests setting periodic I am reminder prompts to steer the afternoon.
Matthew Tappy: Take a moment and reflect on how you're feeling today at work. Make three lists of three things. Write down three intentions that you have. Also write down three gratitudes that you're grateful for. Use this time here at noon to make changes to those to help you attack the rest of your day.
Hello, Cadre Sphere. Happy Monday. Welcome to October. We'll give it a minute here, see if anybody, anybody is going to join us today. Hope you all had a great weekend. Hello, welcome. I'm Matthew Tappy. I study industrial organizational psychology, mainly mindfulness in the workplace and emotion regulation in the workplace. And today I welcome you. As we are halfway through the workday, in some way or another close to, I challenge you to take a moment and pause and reflect on how you're feeling today at work.
Are you carrying anything with you from earlier in the day? Maybe from the morning or maybe from the weekend as well? I invite you to make three lists of three things. A common practice I like to do is make three lists of three things. One, write down three emotions that you're feeling. What's a word to describe how you're feeling? Write down three of those. Write down three intentions that you have. How do you want to feel? How do you want to attack the rest of the day? And then I invite you to write down three gratitudes that you have today or maybe from the weekend.
Three things that you're grateful for that come right to your mind. This will help you acknowledge how you're feeling when you write down the emotions that are coming up. This can help you attack the rest of the day by writing down how you want to, your intentions for the day can help you have more productive meetings, can lead to more productive work focus. And this is research done by Hitendra Wadra over at Columbia University. And then gratitude practice is always good, always great to have a gratitude practice.
And along with it, if you write down somebody's name, I invite you to reach out to that person and say, hey, thinking about this, about you today and what you did for me this one time. So write down three lists of three things. One other practice I invite you to do, and I learned this from my baseball coach, is to go into your reminders and set reminders throughout the day about like I am statements so, you know, at 9:00 you can say I am loved to remind yourself that you are loved right when you start the day.
Or, you know, set one at one o'clock, two o'clock, maybe I like to set one at like two or three saying I am energized to remind myself that I can attack the rest of this day. So I invite you to use this moment at noon to reflect on how the morning is going and how you want the rest of the afternoon to go in. Because remember that your effort, your attitude and not your reputation, but how you show up for other people. That is all in your control. So use this time here at noon to make changes to those to help you attack the rest of that of your day.
So thank you for joining me on Preparing youg Leadership. I'm Matthew Tappy. I'll be back here next Monday at noon. We have Nick Hansen on at 2 and Darryl or Glaze at 5 Central Time. I'm from Central Time, so I speak in Central time. So again, thank you for joining me and I hope you have a great rest of your week. Goodbye.
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