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Write a list of everything, no matter how big or small, that you are thankful for. Good examples include things like your family, lover, pets, comfortable home, etc. This will help you to appreciate how many positive things there are in your life because it requires you to shift your focus to what you have instead of what you do not have. When things aren't going so well, instead of ruminating about what isn't good, focus on this list of things that are positive in your life. Pay attention to the little things that you may sometimes take for granted such as shelter over your head and food in your stomach. Engaging in mindfulness techniques has been shown to reduce negative automatic thoughts. Mindfulness helps us shift our focus off of the negative. When people have this ability, they have less depression and anxiety. Shifting attention onto the positive prevents rumination, and it is an essential emotional regulation coping skill. Live in the present, not the future, and certainly not the past. Many people spend much of their time deeply regretting events that have already passed or worrying about what may happen, so they miss out on now. Accept that you can't change the past, but that you have a large amount of control over what you do in the present, which will influence your future. Do mindfulness exercises such as paying direct and focused attention to what you are currently doing such as eating, cleaning, or other daily activities. Attempt to be fully present in the moment and take in everything you experience. Pay attention to how you feel in your body, what you see, and the sensations you have. Focus only on the activity you are engaged in. Life gives you new chances and opportunities at every moment. Setting goals for yourself can help to focus your energy on something positive instead of worrying about negative thinking.  Start by identifying a few goals you want to work on in the next 6 months. Examples of goals could be: applying for a job, finishing school, buying a car, getting more friends, or anything else that you want to accomplish. Make goals that are achievable and realistic. You can use a worksheet or create your own.  Begin each day by focusing on what you are going to do to work toward your goals. This will prevent you from slipping into negative thoughts telling you that life is out to get you, when it isn't. Recognize that change is a part of life.  While some situations in life are definitely difficult (losing a job, losing a loved one), unfortunately some of these situations may be inevitable in life. Things simply may not work out the way we want to sometimes. Attempt to see these situations as opportunities for growth, or universal human experiences (such as loss) that you can get past.  Develop personal mantras or positive affirmations that help you accept change such as, "Everything will work out the way it's supposed to," or, "Change opens new doors."

summary: Acknowledge what you are grateful for. Practice mindfulness. Treat each day as a new opportunity to achieve a goal. Accept change.


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There are great ways to use your talents that are unexpected, especially in terms of jobs that might come about because of your talents. This could be a job that you found, or a job you created based on what you saw was needed.  For example, just because you're a trained singer, doesn't mean that you need to go into professional opera singing. You could use your musical abilities to start a singing camp for kids, or to help ease the seriously ill. Look around to see what's needed in terms of your talents. If you identify a missing need you could start up your own job. For example: if your talent is getting to know people, you could start up a business dedicating to connecting people with one another in your community. You don't necessarily have to have a job that is all about your talent. There's no reason for you not to try to incorporate it into your job, however. In fact, using your talent at work is a great way to increase your enthusiasm for your job.  For example, if you love do artwork and you work at a coffee shop, consider decorating the specials blackboard, or turning your passion for art into learning latte art. Stop and consider how your talent might benefit your workplace. What is it you have to offer that might provide a creative or unusual solution to a problem? If you can't think of a way to apply your talents to your job (and there's usually at least one way), find avenues to pursue it on your own time. There are lots of ways that you can enjoy your talent and have other people enjoy your talent, as well.   Consider creating a video or blogging series about your talent. For example, you might use your language skills to help others learn Arabic. Find other people who are talented in the same manner and work with them, either online or in person. This is another great way to stay humble about your skills, but it can also be fun. These people will share your passions and help speed you along to better work. Turn that talent into a way to build community and to help other people. Think about all the people who have helped you on your road to success and try to do the same for others.  Tutor low-income kids in your community in math skills, if math is your specialty. Participate in or create a local theater camp if acting is your talent. Offer to teach families in your city about gardening, or about fixing things, and so on and so on. You can find a million ways to give back. Be a mentor to someone in your field. If you've already gotten that professorship, for example, offer to mentor an up-and-coming graduate student in your field and help them identify their talents!

summary: Find unusual outlets for your talent. Find a way to incorporate your talent into your job. Do something with your talent outside of work. Do something for your community.


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For teamwork you need motivated colleagues. One of the best ways for a leader to motivate her colleagues is pay attention to them and make it clear that you are there to provide support and help when required. Try to keep people focussed on the goals that are the highest priorities in order to provide a clear route forward.  You shouldn’t be the last person to find out if someone has concerns or is struggling. Be active and communicative to identify problems and deal with them. This may involve tweaking your team or the distribution of work. For example, if someone is losing interest as the work is not challenging her, think of ways you can get her to engage with her tasks. You could explain how this work, although a bit boring, is essential to the overall project. Say something like “I know this is a bit monotonous, but without this the whole thing falls apart. I assigned it to you because you have great attention to detail.” An important part of motivating others is commending good work. Look for opportunities to praise people for a job well done, and demonstrate that you appreciate what they are doing. Taking an active interest in the work of your colleagues is a key feature of a good leader who is able to motivate her team.  With more junior members of staff, always be on the lookout for career development opportunities. A positive and cooperative working culture where people’s hard work is respected and appreciated will result in a more motivated group. If you are trying to be a strong leader, it can be tempting to try to prompt better work by creating a competitive environment amongst your colleagues. In fact, developing a more cooperative work culture often leads to more effective working and better relationships.  Any battles that arise in a competitive culture cost valuable time and resources to deal with. You are better off creating common goals that you can achieve together.  Creating a cooperative environment will encourage collaboration and help avoid silo working. If you are leading a team on a project, it’s important that you are available to your colleagues. Remember that a good leader is someone who not only gets the task done, but is also concerned with helping her colleagues develop and achieve their potential. Be open to mentoring more junior colleagues, and be sure to make time for one-to-one training when required.  You can make yourself visible and available in a number of ways. For example, you might schedule in a short period each day where you are free to listen to any concerns. You could do this formally, or just set aside half an hour in which you can go around the team and check how everybody is getting on. If someone asks you something and you don’t have time to deal with it right away, don’t dismiss it outright. Schedule a time later when you are free to talk.
summary: Motivate others. Commend good work. Cooperate instead of competing. Be visible and approachable.