How to Have a Good Day: Harness the Power of Behavioral Science to Transform Your Working Life pdfdrive com

Relive past glories.
Think about the positive intention you have for the day.
Identify an example from your past, where you behaved and felt just as you’d
like to today. Then find a quiet place where you can close your eyes and sit
comfortably.
• Take a few deep breaths. (It will help you engage more of your brain if you
can also notice how your body feels, acknowledge any sounds you can hear
around you, and observe any patterns on the back of your closed eyelids.)
• Now think about your positive past experience. In your mind’s eye, look

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around, recall what you and other people said, what you were thinking;
notice any feelings or sensations you remember.
• Once you’ve reexperienced that memory fully, open your eyes. If you can,
write down what stands out in your recollection. Note any images or
phrases that might help you quickly reconnect with the scene.
Rehearse today’s challenge.
Vividly imagine yourself walking through the
situation.
• Think about your intentions and goals for the challenging task,
conversation, or meeting you’re preparing for. Consider which aspects of
the situation may be difficult.
• Then, close your eyes and visualize yourself handling it all beautifully,
from start to finish. Play the full movie in your mind, with the sounds,
sights, and sensations you expect or want to have.
BRINGING IT ALL TOGETHER: BEING DELIBERATE
ABOUT THE DAY
Russell is the brand director for a large hotel chain, responsible for the
company’s marketing and publicity, as well as a part of their product
development process. Recent “products” have been as big as a city hotel concept
and as small as a slightly improved pillow; judging by the enthusiasm with
which he talks about both, it’s clear that he loves his job. His hours are long,
though, so Russell works hard to make the most of the time he puts in. And that
starts with the way he sets up his day.
“In the evening, I always think about the two or three things that really need to
happen tomorrow,” he says. “Then, in my first hour in the office, I think about
what I want to achieve with the day, what I need to bring to the meetings I’m
having. Which might be an idea or some analysis, but it’s also about visualizing
who I want to ‘be’ in front of the people I’m meeting—what I want to project in
how I behave—as well as how I’m going to overcome any obstacles in my path.
I do that thinking in the morning, because once I’m into the day I’m back-to-
back and it’s like running a ten-hour marathon. And I find that this small amount
of preparation makes the most of everything I do later in the day. You’ve got
limited energy and attention, so you really want to make sure you’re putting it in

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the right place. You’ve got to make some conscious decisions about what
matters.”
He also checks his assumptions about the situations and people he’s about to
encounter. “I remind myself to go in expecting the best. I know it will affect my
perceptions of the day,” he says. Sometimes the unexpected happens, of course.
“You do have to allow for left-field stuff. You need to have the capacity to
handle the unexpected. But it’s easier to respond in a way you’ll feel proud of if
you’ve decided beforehand what your North Star should be, so you know your
real priorities and what you want to stand for.”
He’s not shy about reinforcing his intentions with a few priming cues. “I
admit I sometimes choose my clothes the night before, depending on how I want
to feel the next day. Sometimes it’s just a question of deciding not to wear a tie.
But I remember once I wore red laces on some black shoes and I was amazed
how much people remarked on it being a creative thing to do. So now, if I know
I’m going to meet people where I want to feel like a creative type, I might throw
that into the mix.”
Russell says his highly intentional approach to life has made his career far
more enjoyable and successful over the years. “Frankly, I think it’s allowed me
to spot opportunities I would otherwise have missed, because I always take that
time to get clear about what I want.”