Today’s prompt is for people who want to refocus their feeling.

Hi friends,

I usually organize my week with to-do lists. The tasks that I want to do to help me progress with my goals. But sometimes, only doing the tasks feel dry and monotone.

One day, I got the work done, but I felt the stress piling up. Then the next day, I started an experiment where I dedicated a “fun time” as part of my schedule. I started to steal 30 minutes for a morning walk. I started to put that 30 minutes into playing online board games. These activities help me stay fresh.

Without realizing it, I created a “to-feel” list. This has been useful to keep me stress-free. This is a tool I’ve been using to maintain my emotion:

When I want to feel inspired → I read books or listen to podcasts.

When I want to feel fun → I make time to play game.

When I feel nervous → I make time to write why I’m nervous and how to reduce this feeling. Notice that you can use this exercise to recognize what you feel and change that feeling.

What I have learned from this activity is:

1 - The key here is to make time for it. I make 20-30 minutes to have a morning walk. Of course, I can use that 30 minutes to start writing. But because I have positive energy and feel inspired in the morning, I write faster than usual.

2 - Commit to your ambitious goal. These seem like extra tasks in my schedule. I always remind myself to commit and focus on my bigger goal. Don’t fall into the procrastination trap. Have fun but still commit to your goal. Play that game, but don’t overplay.

A prompt for you:

Now it’s your turn. Write your “to-feel” list. Start list down the emotion you want to feel. Pick the top 3. Then start to brainstorm any tasks or activities you can do to achieve that feeling. What are those? How do you feel after doing this exercise? Share it with us and get inspiration from others on the comment section.

I can’t wait to hear what you share.
Budi.

If you’d like, you can post your response in the comments below or on Twitter or Instagram by tagging @buditanrim.

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Prompt 02: The "to-feel" list