How to Get Out of a Funk Fast: A Three-Minute Guide
Jul 20, 2024
How to Get Out of a Funk Fast: A Three-Minute Guide
Have you ever found yourself in a funk, unable to shake off negative feelings or thoughts? It happens to all of us, but there’s a way to break free quickly. I want to share with you a simple, three-minute process that can help you flip your script and get back on track. This method comes from my experiences in high performance coaching and personal development, and it's been a lifesaver for me.
1. Recognize Your Feelings
The first step is to identify what you’re feeling. Ask yourself, “What am I feeling right now?” This could be disappointment, anger, sadness, or any other emotion. Recently, I found myself stuck because I was disappointed in my performance during an important meeting. Writing down your feelings helps you pinpoint the exact emotion that's weighing you down.
2. Understand the Cause
Next, ask, “Why am I feeling this way?” For me, it was because I hadn’t prepared adequately for the meeting. I let my busy schedule and overconfidence get the better of me, leading to a subpar performance. Recognizing the cause of your feelings is crucial in addressing them.
3. List Causes and Effects
Once you’ve identified the cause, list the specific reasons and their effects. For instance, my lack of preparation was due to overbooking my schedule and not allowing enough time to prepare. The effect was that I felt flustered and disappointed in myself. This step helps you see the chain of events that led to your current state.
4. Acceptance and Action
The fourth step involves determining what you need to accept and what you can fix. Using the Serenity Prayer as a guide, accept the things you cannot change and take action on the things you can. I had to accept that the meeting didn’t go as planned but also realized I could follow up and clarify any misunderstandings.
5. Have You Accepted What Needs to Be Accepted?
This step is a check-in to ensure you’ve fully accepted the unchangeable aspects of your situation. It’s important to acknowledge and make peace with what’s out of your control before moving forward.
6. Plan Your Fixes
Now, focus on what you can fix. I made a list of actions, like scheduling follow-up conversations and creating white space in my calendar for future important meetings. Having a clear plan of action helps alleviate feelings of helplessness.
7. Is the Plan Clear?
Ensure your plan is actionable and clear. This might involve adding specific tasks to your calendar or setting reminders. For me, it meant scheduling time for preparation and follow-up conversations to address any issues from the meeting.
8. Move Forward Joyfully
The final step is to ask yourself, “Am I ready to joyfully move to the next page of my story?” Take a deep breath, and let go of the past. Focus on the present and the opportunities ahead. By feeling empowered and prepared, you can leave behind the funk and move forward with a positive mindset.
This eight-question process can be done in just three minutes and can make a significant difference in your mental and emotional state. It helps you quickly identify and address the root causes of your funk, allowing you to recover faster and get back to being your best self.
I hope this three-minute script flip helps you as much as it has helped me. Remember, it’s all about speed to recovery and taking intentional steps to move forward joyfully.
See the full video here: 3 Minute Script Flip
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