We all need something to look forward to, especially now that we can expect weeks and perhaps months of social distancing ahead. A healthy sense of “anticipation” can often help energize our lives and help us get through tough times. Remember what it feels like the week before vacation? Even though we’ve got multiple to-do lists going at the same time, we’re still in a great mood and everything just seems to have a sparkle to it. Essentially, behavioral psychologists would describe our energy prior to our long-awaited vacation as an anticipation of a reward, which is enough to help power us through whatever challenges we are experiencing in the present.
While living in the present helps us manage our stress and anxiety, the fact is that the present can be a little boring, frustrating, and tedious. In these situations, having something to look forward to can give us the needed motivation to persist and keep moving ahead in difficult times.
However, our environment has changed so much that even looking forward to the weekend has lost some of its sparkle. And, most of us are not yet planning vacations or other social gatherings. So, what can we do to get the sparkle that comes from the anticipation of a reward?
Perhaps, our way forward requires that we shift our mindset to one that acknowledges that our daily routine offers a richness of experience that we may have taken for granted. To do this requires us to experience life through our senses. Our senses are our window to the world. Yet during our everyday activities, we are usually so busy that we don’t notice what’s going on around us.
Not only does learning how to train your attention and being aware of your surroundings add to the overall enjoyment of your life, it’s an excellent way to take a mental break no matter where you are. To jumpstart a shift in your mindset, take a moment to learn how to experience your favorite treat in a different way.
Even with a focus on savoring daily activities, it might not be enough to keep us motivated during this time. You might want to think about enhancing your daily routine with things that you find enjoyable, things that you would look forward to doing, not just something on your to-do list.
IDEAS TO ENHANCE YOUR ROUTINE
To prompt your creative thinking, here are a few things you might consider adding into your life. To maximize the enjoyment of these activities, try to savor the activity before, during, and after, using some of the skills described in the previous exercise.
Find something to look forward to at the end of the day - maybe an episode of your favorite show or a walk with your friend (at a safe distance, of course).
If you are prone to routines, find ways to step out of your comfort zone but take small steps.
Plan and prepare your favorite lunch or dinner.
Take a hot shower or bubble bath.
Do something just for yourself – maybe some planned alone time.
Plan a virtual social interaction with family or friends.
Do what you used to enjoy. You might not need something new to do. You might find that there’s an activity that you stopped because you lacked time. Give it another try.
Spontaneously do something special for someone for no reason at all.
Make a list of things that make you happy and find ways to incorporate them into your day.
Plan a celebration of someone’s birthday within the limitations of today’s environment.
Examine your life goals and consider creating a vision board.
CAUTION - SOMETHING TO THINK ABOUT
It is tempting to reward ourselves with short-term gratifications such as on-line shopping for unnecessary stuff, emotional snacking, or spending hours playing games. Instead, practice habits that will make you feel good in the long run. Consider activities that you may not like but will benefit you greatly in the long run, such as 30-minutes of exercise, eating well, or going to sleep early. When the body is well taken care of, the mind feels better, too.