Leisure

Reflect on activities that bring you life and help you relax. Try to incorporate even the smallest bit of the activity into your day or week, as doing something small is better than pushing it off where you end up doing nothing at all. 

• Read a book you have been wanting to read (even if it is just 2 paragraphs a night)

• Go on a walk (even if it simply parking in the back of a parking lot so you can soak up a few extra moments outside)

• Write for the purposes of creativity or reflection (even if it is only 2 sentences)

• Bake or cook (even if it is recipe you have made a million times)

• Craft (even if it means creating something that isn't perfect)

• Pray and/or meditate (even if it means waking up 15 min earlier)

• Participate in a sports activity (even if it means your house will be a mess that day and you have to order take-out)

• Call a friend (even if it requires sitting in your car for 15 min before picking up your child)

"8 ways to make your day more meaningful" by Megan Sylvester (view full article here)

•  Create a morning routine - implement a structured start to your day to begin your day with a sense of calm and control (experiencing trial and error is okay as you find a routine that works for you)

• Have a plan for your day - try to complete your most important activities when you will have the most energy

• Schedule in time for yourself - spend a short time each day practicing a hobby or learning a skill that contributes to your happiness and life goals

• Incorporate more meaningful interactions into your day - prioritize spending time with or even texting someone that positively impacts your life and/or do something small to make another person's day more meaningful

• Incorporate self-care - even if it is simply reflecting on your day or taking 5 minutes to practice a mindfulness exercise

• Avoid multitasking - do just one thing at a time for a more quality result and experience

• Go outside - even just stepping outside or rolling the windows down for a few moments can be refreshing

• Value your time - prioritize activities that are meaningful to you and don't be afraid to say no

"How to slow down in life" by Tammy Strobel (view full article here)

• Turn off your phone notifications or turn your phone off completely for a short time

• Limit your use of social media

• Create a morning routine that incorporates something you enjoy

• Savor your tea or coffee - take a sip and acknowledge how it tastes or feels in your mouth before rushing off to the next thing

• Avoid multitasking - give your attention to one thing at a time

• Make a to-do list - write everything down to get it off your mind, then circle what must be done

• It's okay to say no - doing less is often better

Your core values speak to what is meaningful to you and the type of life you would find fulfilling. By knowing your core values, you can use them as a guide to make decisions during you daily life. When your daily activities align with your values, you have a better chance of experiencing greater life satisfaction.

Identifying Your Core Values

"What are your values?" by the Mind Tools Content Team (view full article here)

• To identify your values, reflect on the following:

  1. Times when you were very happy

  2. Times when you were very proud

  3. Times when you felt very fulfilled or satisfied

• Reflect on why the above experiences were genuinely important and meaningful to you. The common themes or major reasons behind those experiences are likely your core values. (To see a list of common core values, click the article link above.)

• Narrow down your top values by comparing values with each other. One strategy is to apply the values to certain situations. For example, if you value both financial stability and family time, would you rather work 60+ hours a week to achieve financial stability or survive on a lower income to have more family time?

• Check your values by asking yourself if you are proud of your values or if you would be happy to share them with others.

"Bring your purpose to life with your values" by Wellfleet Circle (view full article here)

• Imagine your ideal day. What are the different sites, people, locations, sounds, smells, tastes, and experiences that make up this day? Reflect on why you might desire such things as these give you clues to your core values. 

Applying Your Core Values

• As you plan your day or week, ensure your schedule aligns with your values. Identify what activities align with which values - these activities will be more meaningful and fulfilling. Also identify what activities do not align with any of your values - either try to eliminate these activities from your schedule or brainstorm ways to incorporate your values into these activities. 

• At the end of the day, reflect on how your daily activities aligned or misaligned with your core values. Be aware of moments where you felt disappointed, stressed, or unfulfilled and try to identify what value was not being met with those activities. Accept those situations and brainstorm better alternatives to try next time. 

"Bring your purpose to life with your values" by Wellfleet Circle (view full article here)

• Be open to incorporating your values into your daily life in small ways - for example, if you value connecting with others, try simply saying hi to more people you encounter throughout your day

• Don't feel like you have to wait for that chunk of time to participate in an activity that you value. Instead of waiting weeks or months to go on a hike in the mountains, try incorporating a short walk into your daily or weekly routine. It doesn't have to be all or nothing.  

"7 ways to apply your personal core values in daily life" by Kevin Daum (view full article here)

• Remind yourself of your values - place them in common places with sticky notes or as screensavers

• Talk about your values with family and friends

• Surround yourself with people that support your values

• Use your core values as a filter when you are planning your daily tasks

• Look at your short term goals and long term goals through the lens of your values

• Reflect on how your daily values were incorporated throughout your day and if there is any room for improvement - for the sake of your joy and fulfillment 

If it doesn't feel possible to adjust your day to incorporate more leisurely or meaningful activities, simply changing your mindset and perspective can increase the meaning and satisfaction you experience in a day. According to Kerry et al. (2023), there is a positive association between life satisfaction and gratitude. 

"Gratitude: The benefits and how to practice it" by Sheldon Reid (view full article here)

•  Click the article link to view list of benefits

• Tips to incorporate more gratitude into your day:

  • Slow down and practice mindfulness - savor what you are eating, take a moment to listen to the music playing in the background, or simply feel your breath 

  • Try recording what you are grateful for in a journal or in a notes app

  • Share your appreciation of others by writing a letter or simply telling them in-person

  • Reflect on difficult situations that occurred during your day and try to identify something within them in which you can be grateful for (e.g. did they contribute to your growth as a person?)