Turn a Bad Day Into a Good Day with Four Easy Steps | Rosamaria Carrillo | Skillshare

Turn a Bad Day Into a Good Day with Four Easy Steps

Rosamaria Carrillo, Educator, activist, entrepreneur, & YouTuber

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8 Lessons (23m)
    • 1. About the Course

      2:51
    • 2. The Tools You Need

      2:01
    • 3. Step One: Check Your Feeling and Your Mindset

      4:48
    • 4. Step Two: Aligning Tasks with Your Energy and Mental State

      3:06
    • 5. Step Three: Setting an Intention for the Day

      2:01
    • 6. Step Four: Selecting a Closing Ritual

      1:02
    • 7. Additional Thoughts

      6:05
    • 8. About the Project

      1:06

About This Class

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How many of you have had a bad day? And, for how many of you, did that lousy day started off with bad morning? Maybe you woke up late because you woke up late? Perhaps you forgot to plan for an important project or meeting. I’ve had several bad days because my mornings started off on a bad note. I developed this course after a bad morning extended into a bad day. And after reflecting on the experience, I realized that I wasted a full work day because I did not have a plan or ritual for restarting my day. In this course, we explore my four-point plan for restarting your day.

Transcripts

1. About the Course : Hello, everyone. My name is will somebody a correo. Welcome to my course. I am super excited to be teaching a course on how to turn Ah band aid into a good day. And this course would comes from an experience that I had a few months back on a bad day that that really extended throughout the whole day from morning to evening. And it made me reflect on how one turns a bad day into a good day, a productive day, a day that makes you feel accomplished. So on this particular day, I woke up late because I had been messing with my sleep cycle was going late consecutively for a few days. And on this particular day, I just woke up super late and I have a dog. So when I wake up like, I can't just take off without brushing my hair, I have to still do everything that I need to do to prepare. And I have to walk my dog and feed him and make sure that he is set for the day. And on this particular day, I knew I was late. My emotions were very negative from the beginning because I was late, and that had not been my intention. And so my dog experienced my negativity. The bus lady experienced my negativity, and when I went toe work, I really was in a a negative mind set. I didn't take a lunch. I felt on productive. I was talking back to myself. I was angry. I was frustrated, and by the time I got home, I was done. My energies had been depleted, and I just wanted to numb out. So I just got in front of the TV and Numb Net numbed out for the rest of the night. There's a difference between caring for yourself after a bad day. Um and, uh, just choosing to, like, not do anything, um, basically numb things out. That's what I did. And he wasn't until the next day that I had to reflect on my day and realized just how unproductive and wasteful it was for myself Might Henry G. And for the company that I worked for rate you really do not want to be outward when you know you are unproductive. And so this course is all about trying to change a bad day into a good day and We'll discuss some strategies that you can implement so you can do the same. And I hope that you share the strategies that work for you. So I'm really excited. I hope to see you in the next video that's good started. 2. The Tools You Need: So before we get started Ah, we need to build a little bit of a new infrastructure. So some of the materials that you wouldn't need that now and some of the materials that you would need on your bad day, um, are a little bit different. So now you should pull out a journal or pen and paper or your laptop or and something to write on and to write out what your routine or ritual is going to be when you're having a bad day. The strategies that I'm in a share who work for me. But you may need a little bit more a few more strategies to come back, to focus, to be present, feel centered. And so you want to write those out? Uh, this action plan that you would do or, um, routine is really designed so that when you're are you are in a state of irrational behavior or irrationality, you can just go to an action plan that you just have to execute. It is really hard to be intentional to be mindful, to take thoughtful actions when you are feeling angry when you are in a state of negativity and so having something a written out, a plan they knew no, where to go to take action and what to do on the days that have are starting out bad. Some of the materials that you need is also, uh, something to write on. It could be your journal. You're no pad pen paper. Maybe it's your laptop if you work exclusively a laptop, Um, and you're callin term your virtual or physical calendar, and I explained why. But those are some of the stuff that you'll need, and you can add more stuff based on how you set up your routine ritual, so that's Mama. 3. Step One: Check Your Feeling and Your Mindset: the 1st 1 I think the most important step, um, to changing a bad day into a good is to acknowledge, to assess, um, how you are feeling what is running through your mind. So step one is to write down your feelings and what's what your mindset is at that moment, You really want to be able to articulate. How am I feeling? I'm feeling angry, frustrated, unproductive. I am feeling maybe ambivalent. Uh, ashamed. If you came mainly in your boss saw you come in. Relate. Um And how is your mind set and mindset is more around. What are the stories that you're telling yourself? You know, we can be very negative and so you could be tell yourself like you're so dumb were so stupid. That's what you get for showing up late. You're so irresponsible. You are all of these things? Yes. Those were some of the stuff that was, um, that were going through my mind. Some of those statements were going through my mind on that bad day. And then every time something else negative happened like maybe I was rushing so fast and I hit myself. I'd be like, That's what you get stupid eso These are all things that are just running through your mind . And so you just want to put him on paper. You want to get them out of your mind? They are on paper, right amount. So write out your feelings and then those statements that are more about your mind set. Okay? Once you do that, you really need to, um, either write it out or talk through these feelings and these statements that you're making to yourself. And you need to, uh and you'd want to change the script, right? Change what you're saying. Yes, Yes, You may be frustrated and angry and embarrassed and ashamed in all of these things, but the under the day that is that if you can't get past those negative emotions, the rest of your day will be unproductive. And so I'm being able to tell yourself that in this state of anxiety is important being able to articulate it to yourself and it could be a sentence like, you know, Rosa Maria, today was a really bad day, and you're having all these negative emotions. But if you want it to turn into a good day, you need a Let go. You need to forgive yourself. You need to embrace that. Things like this happen and you will have mawr Bad days. And, um, your reaction can't be Teoh dwell on all this negativity. So whatever it iss, you could write out sentences or a paragraph or just bullet points on like how this is unproductive use of your time. And the goal word is really to short circuit all that negativity that's in your mind because it's just so hard if you do not have, um, some intentional statements that that forced you to uh huh. Fight back that negativity, right, that you really need to be intentional. Um, and being able to write everything down, you know, puts, um takes everything out of your mind and onto paper. Once it's on paper, you leave it on the paper and you move on because the truth is that you have the rest of the day to do better, be better, feel better. And you do not want to extend your whole day and leave it in this world Wind of negativity . So step one right out. Your emotions and your mindset. What your mindset is like, right now and then Write a response to that that house you or articulate why you need to let go and a Friday and is not your thing. Just talk it out. How yourself? Give yourself a pep talk for a lot of people. Maybe third person works there. Person conversations work. Rosa. Maria, I'm talking to you so whatever works. But it is important to get all of that that's in your mind on paper. So they either It's on paper. Write it out. You could choose to throw it in the trash, and that's that. 4. Step Two: Aligning Tasks with Your Energy and Mental State: so the next step step to its is assessing your tasks and projects and your energy and your mindsets bring. So this is where your journal or your note pad, um, pain paper computer? Or have um, and your calendar come into play? You want to be able to still feel productive at the end of the day, and you want to know that you did your best to move forward to turn your day around. And the best way to do that is to align your mindset and your energy with the tasks and products you need to produce. All right, So making a list of the five things or the 3 to 5 things, or maybe the 3 to 7 things or the 3 to 10 things, depending on how bake are small, the tasks are, But it's really being able to say, OK, this bad day is gonna hang. It's gonna linger, And while I may be able to put it aside, it has depleted my energies, and it's still real hard to focus. So I need to do low energy tasks and work on low energy projects. So maybe for the day Michael is to just respond to emails or maybe schedule meetings. Or maybe it's to, um, clean off my desk, reorganized my office. Maybe it's going toe, have lunch with colleague and talk about a project so I can get excited about something. Maybe it's following up with somebody and so and those air like low energy task. So you could do that. You can decide these air that five things that I'm going to do today. And if I can accomplish these, I will be productive. Now, if you have time sensitive delivery bubbles and the pretty big require focused, maybe you just focus on button, right? If I can get through, you know, part a of this deliberate ble done and that's it. It may take me the whole day to get part of this deliverable done because my energies and my my mindset is very trained. Then this is what I'm going to focus on. So being able to thoughtfully decide what you will accomplish the rest of the day is important so that by the time that you leave, if you've accomplished some of these tax, you'll feel good. Um, you know, and sometimes you just need to do some of these mundane tasks that you have been postponing because there's higher level, you know, projects that need to be dealt with. But these task are good for those states where you just don't have the energy and the mindset toe address really complex work. 5. Step Three: Setting an Intention for the Day: So Step three is about setting an intention for the rest of your day. Now that you have, you know, bring dumped all of your emotions and the all the negative statements that you've been telling yourself. And, um, now that you have been able to identify which projects you will work on a task See, we're take on, uh, you now can set an intention for the day. You can decide. Okay, How do I want to feel? Um, you already know what you want, accomplish. And so the goal would be like, How do I want to feel when I leave work today? I want to feel like I was productive in spite of my, um, negative start. Great. And so the more clear that you are about what the end of the day should look like, the better you will be able to work towards that goal. If you want to feel happy when you go home, maybe you're gonna find the five low energy tasks that you can accomplish and maybe your schedule coffee break with one of your favorite colleagues that work and so that you have, you know, 30 minutes or an hour of engagement when somebody that you like, so that by the time you know, five oclock rolls around, you are feeling happy about the day and you can go home feeling happy. Um, eso said in an intention about like, I want to feel, you know, happy or I want to feel like I was productive today. I want to feel, um, like I've made some progress, you know, whatever that is, set an intention for the day and write it out in your journal. Um, and so that you know, what's your angle for the day? 6. Step Four: Selecting a Closing Ritual: Step four is about Endean with a closing ritual. A closing ritual could be meditating. It could do deep breathing. It could be taken a walk, maybe gratitude. You know, writing five things that you're grateful for at work or five things that you're excited Teoh do afterward. It can also be just scheduling the chicken, making a phone call to a loved one and hearing their voice. Whatever it is, it could be a closing ritual. Maybe it's listening to music on uninterrupted for five minutes, and it's really like, Can a mark? It's gonna mark the end of your ritual. So once you're done with that, your day is starting new. You know, it could be, you know, 12 o'clock. But after your closing ritual, you're like, OK, my day. This has started again. Uh, 7. Additional Thoughts: so some things to consider? Of course. I've already mentioned that you could just make this your own routine. You know, adapt it, try it out. When When you have a bad day and then improve upon it for the next day, Um, and customize it to your needs, right? One thing that I was going back and forth with whether or not like you should leave the office. I think that for some people leaving the office or leaving your work place for a bit to do this process, maybe at a coffee shop or out in the park or wherever, um, might be helpful because they could mark the beginning of your retain, and then with your closing ritual, it would mark the end of your routine. But I understand that not everybody can leave. You may be caught up in, like, all of these meetings back to back, and so maybe you have too short in a meeting to get yourself 10 minutes to breathe in to process this quickly so that you don't have the wait toe one o'clock and you spend you know , your meetings, feeling all of these this anxiety and, um um all of these emotions, so, you know, do your best to find a space. A quiet space. If you have an office, you know, close it up for a bits. Go through this process. If you have a cube, maybe you reserve the conference room. And if you don't, if it's possible, go. You know, go outside. Go to the coffee shop, your favorite coffee shop. Go somewhere and take your calendar and your journal and a pencil pen. Whatever. How you whatever tools you use, I think it's very helpful to have your space and quiet time to refresh and to think through intentionally about the planned and everything that we've discussed. I think it's important to acknowledge that we will know. Always have good days. Sometimes it'll be bad days, and sometimes your day would just be like block. Uh, but being able to develop some habits and retools around them hopes you deal with those bad days. And with those days where you're just like I don't know, today is just blood day, um, and so that you are intentional about the kind of life that you're living. I also want to talk a little bit about those days that are really hard to 10 into good days because what you're carrying is pretty significant. It could be family troubles. They could be health troubles, maybe friendship troubles. And on those stays, it's not as easy to turn things around because you know, the load of caring. Um, all of these emotions and, um, problems is overwhelmed me. And so on those days where you are feeling overwhelmed and your day is just not going well because you're caring a lot of responsibility. Um, I do recommend that you rely on family in France. I recommend that you reach out to them and to incorporate them into your routine may be right in. You know, the cell phone numbers of your closest friends or family members, um, and select people who know how to listen who just listen and are there for you. These were the kind of people that will listen to everything that you say and will say something like, I am so sorry you're going through something like this. Please let me know how I can help. These were not the people who are quick to give you advice, who are like, Oh, I understand what you mean. You know, my father There's air my father that you really need people who just listen to whatever's going on to you and who could validate the feelings that you have. Um, And if you don't have close friends who do that, who are good at listening, give guidance to the friends that you do have let them know I'd like to talk to you about something. Um, but I am not looking for advice. I'm just looking to share what I'm feeling. I really need to just vent it. Um, and if I want some advice, I will ask you directly, you know, pointed questions that I'm struggling with, or it's just like today. I just want to vent. Maybe tomorrow we can talk about you know what I said and get some feedback and advice. So being clear about what you need from people is really important. And so really, you know, bad days that come from carrying a lot of responsibility are hard, um, to change. But you kid, build a support system, you know, and tap into it, and, um and if you don't have one right now, invest some time, you know, investing time and building a support system in networks because you have to be intentional if you want people to be there for you. When you are having these really bad days or these, you know, bats stretches things that are happening in your life, you actually need to build those relationships so people are there and feel like they should be there or feel like they are helpful. So if you don't feel like you have a support system yet, you know, start taking the time to build it. 8. About the Project: in closing. I want to say that. Well, thank you for joining this course, so I hope that all this was helpful. And please leave a comment, make some suggestions. Ah, and, you know, feel free to communicate with me on skill share or email me. Um, I'm gonna put some resource is in the, you know, the handout section of the course, and I hope to have you as a student in my class. Um, so for the project section, I would really love to see what your routine is going to be like. So if you could in the comment section of the project section leave a bulleted list of what your routine and the title of your routine will be, Um, I would love Teoh. Look it them, um And so I hope to see you in my next course. And I hope you have a really good day