Power of Anticipation

The excitement of the holidays is well behind us. Our New Year’s resolutions probably need a boost, and we are probably a few weeks or months away from a break in our daily routine. 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 simultaneously, we're still in a great mood and everything seems to sparkle. Behavioral psychologists would describe our energy before our long-awaited vacation as anticipating a reward. This anticipation is enough to help power us through whatever challenges we are experiencing in the present.

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While living in the present helps us manage our stress and anxiety, the present can be boring, frustrating, and tedious. Having something to look forward to can motivate us to persist and keep moving ahead in difficult times. So, what can we do to get the sparkle that comes from the anticipation of a reward?

Our way forward requires us to acknowledge that our daily routine offers a richness of experiences 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, we are usually so busy during our everyday activities that we don't notice what's happening around us.

Training your attention to be aware of your surroundings adds to your life's enjoyment. It's an excellent way to take a mental break, no matter where you are. For example, to jumpstart a shift in your mindset, take a moment to learn how to experience your favorite treat differently. Even with a focus on savoring daily activities, it might not be enough to keep us motivated. You should consider enhancing your daily routine with things you find enjoyable, things you would look forward to doing, not just something on your to-do list.

Practice: Ways to Enhance Your Routine

PURPOSE/DESCRIPTION

• This practice provides ideas to jumpstart your thinking in finding daily or routine activities to give you something to look forward to and make your day more enjoyable.

• We are tempted 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 more in the long run, such as 30 minutes of exercise, eating well, or going to bed early. When the body is well taken care of, the mind feels better, too.

ESTIMATED TIME

• 3-5 minutes

PREPARATION/MATERIALS

• Find a quiet, comfortable location where you will not be interrupted.

• Also, make sure you have paper and a pen nearby. If that’s not for you, you might try recording your thoughts on your phone or making notes on an electronic device.

HOW

• Think about a few things you’d like to add to your daily routine or something you want to anticipate. Perhaps it’s an episode of your favorite show or a walk with your friend. Write a list of these ideas down for your consideration. Ask yourself, “what is something new or different or an old activity that I want to restart?” Let the ideas flow onto the paper.

• If you are prone to routines, find ways to step out of your comfort zone but take small steps. Here are a few ideas for you to consider for adding something positive to your day:

  • 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.

REFLECT/CONSIDER

• Take a moment to reflect on what you can add to your day to make it more rewarding and exciting. Then, commit to adding those things to your daily routine. Start small. Adding just 1 or 2 may be plenty to start.

• Also, remember that to maximize an activity’s enjoyment, savor the activity before, during, and after using some previous mindfulness skills we’ve shared.