6 ways to find joy at your job

If you’re like me, your job doesn’t excite you much. Long hours of monotonous tasks make you excited about only one thing. Leaving. Perhaps the job you’re in right now is just a stepping stone to something better. For most of us, we are working towards a career in something we’re passionate about, something we’ll enjoy doing every minute between eight and five. For others, the career choice they made is now being regretted and they want a change. But in the meantime, there is work to be done at our current jobs and there is s joy to be had in each one. Take a look at these tips to find out how you can have more satisfaction joy at work.

 Stay well rested

This may seem off topic but it’s actually very important. The job you have may not be great but your attitude toward it will help determine how much you enjoy it.  9 times out of 10 when I’m having a bad day at work, it is because I’m tired and I’d rather be sleeping. My energy often takes a downturn halfway through the day and with that also goes my attitude.

Nothing ruins motivation and mood like fatigue.

Have you ever gotten up in the middle of the night to work out? Imagine rolling out of bed, eyes still halfway shut, and doing pushups next to your bed. There would not be a single ounce of motivation inside of you to do it, and if you actually did get out of bed then you’d be questioning why that decision was made in the first place. Of course, you’ve probably never done this because sleep time and workout time are not meant to be intertwined.  They are separate for a reason and it’s the same with your job.

I used to work in the food industry. Every day at the end of my shift I felt like I got hit by a bus. I was so exhausted. But I would only hit that wall of exhaustion by the end of my shift, and it didn’t matter by that point because I was headed home to rest. At this time of my life, I was also in school. During finals week, I was up until 3 in the morning every night studying for my exams. I faced a harsh reality during this week — it was actually quite obvious but I’d just never considered it before. Two or three hours into my shifts, I would hit that wall of exhaustion. I wanted more than anything to sit down and take a break but obviously, I couldn’t do that. I still had two or three hours left on my shift.

This might have been the worst week I ever had working there. I’d go home and almost fall asleep immediately after plopping on the couch. In this specific situation, my discontent at work was caused by my lack energy which I’d already put towards studying for finals. But this wasn’t the only week I ever had like that. Other weeks, the shrinking threshold of my exhaustion window was self-inflicted, caused by staying out all night with friends or watching Netflix until I physically couldn’t stay awake. These times I could’ve easily avoided it and I certainly would’ve enjoyed my work more.

Don’t sacrifice sleep at night for a positive attitude during the workday.

Baby steps

For many people, their current job is merely an income until their dream career is attained. But a secure income stream from the wrong job is a danger to dreams. We can easily be overcome by complacency when working an everyday job– and although the work may be dissatisfying, a secure paycheck that satisfies the bills can be captivating.

If you have a dream job, do not stop working towards it until you reach it. Some days will be tougher than others; it may even seem completely out of reach sometimes. In those times, you must remember to take baby steps. Even just 10 minutes a day working towards your dream job is beneficial in the long run.

For example, say your ideal job is to be a software programmer for Google. All of your free time, saving family and recreation time should be applied towards learning more about that topic. Spend as much time as you can healthily spare — even if it’s just 10 minutes a day — learning different coding languages and mastering your skills. Not a lot of progress will be made in one week, but by week 30 your programming abilities will have developed considerably. Eventually, the skill you spent 10 minutes a day working on will become polished enough to land you a position at Google.

The time factor here is different in all situations. It could be 5 weeks or 5 years. It may be that your dream job is incredibly difficult to achieve and each step seems impossible, but remember — if you take a single step every day, eventually you will move a mile.

Be a leader

A common problem I see with those who are discontent with their work is a lack of involvement. They are disconnected with many facets, including the social aspect of their work environment. Being dedicated to a job means doing every task to the best of your ability and committing yourself to the wellbeing of the other employees. If you’ve worked with someone for months and you still don’t know them very well, there is a problem. You might think to become a leader entails more responsibilities, and maybe so. If the supervisor notices your effort they may decide to give you more daily tasks — which often comes with increased pay. Do not shy away from this, as more responsibility is always better than less in the long run. Refrain, to the best of your ability, from complaining about your job; speaking ill of your situation will only deteriorate your desire for work and cause further discontent.

Even if your work is very basic or entry level, investing in the job will undoubtedly spur your interest at least to the point where you can do your work with joy. Nobody likes a gloomy fellow employee or boss, so be the upbeat energy to the workplace that may be needed. Never pass up an opportunity to help a fellow worker in need because that will bring you the most joy.

Always give yourself something to look forward to

When working at a job where you often contemplate leaving, a great encouragement is being able to think about something you get to do when you’re off work. An incentive of some kind like seeing a movie with friends or going on a weekend trip will do wonders in raising your spirits. Some days, merely getting through the workday is an extreme task. Perhaps you would do well with daily incentives to get you through. I always found that a big weekly incentive helped provide me a better mood while I was working through a tough week.

Let me be clear, this incentive should not be the only thing that gives you any joy throughout the day — even if your job is scrubbing bathroom floors. This should simply be a motivation to get you through the toughest tasks, the lowest lows of the week.

Make yourself feel at home

If at all possible in your job, it’s a great idea to decorate your workspace with objects that reflect your personality. For example, if you love star wars, put a Darth Vader bobblehead on your desk. By personalizing your area, you create a space where you feel comfortable and can easily reflect on things you enjoy when you’re completing

a task you don’t enjoy. Always take some time out of your day, whether it’s at lunch or otherwise, to sit and think about those things surrounding your workspace. This approach isn’t necessarily about showing off your stuff to others, but rather giving yourself a sense of identity at a job that may seem to detract it.

Write it down

Throughout the workday, you may have times where you begin to feel stressed beyond your limit. Perhaps something happened that took away your joy and motivation for the day. On days like this, I encourage you to — upon getting home —  get a journal and write down everything. All of it. Just write it down and get it all out of your head. The more we dwell on negative things the more they eat away at us. Take some time — even just 10 minutes — and get it all out of your system. The anger, fear, sadness, and stress can all be expressed on a page. Writing it down gets it out of your brain’s compartment where it holds worries and stresses.

Maybe just write down something you are thankful for at work. It might be a co-worker that you enjoy being around or maybe a certain task you get to do. Find the good in your day and write it down. When you are having a tough time, go back and read what you wrote to help you lift your spirits.

Not every job will be able to apply every one of these, but try a few of them to gauge their effect on your workday. Overall, just remember to love and care for the people around you, and always count them as more significant than yourself.

Tell me in the comments about your work situation. What are you going to do about it?

This technique is designed to help you fall asleep in 100 seconds

Falling asleep quickly is all about clearing your thoughts enough to let your body drift into the subconscious. In a life that is always moving at 100 mph, it seems we — as a society — have lost this art. But I’m going to show you how — with a little practice — you can learn it and use it whenever you wish.

There are multiple ways to do this actually.

You can get up at 4 am every morning and do manual labor for 15 hours. I guarantee you will fall asleep right away. But if you’re doing that already, you probably don’t have an issue falling asleep quickly.

The way I’m going to show you doesn’t require that kind of commitment — although it does require dedication nonetheless. You will need to take the time to train your brain in order for this method to be fully effective.

 

Read before moving on

If you’re a coffee drinker, seriously consider cutting it out if you want to see this work. Coffee — and other types of caffeine — are stimulants which will keep you awake even if you only drink a little bit in the morning. I strongly propose getting off coffee for at least a week before you try this. After you have successfully learned this method, you can phase it back into your diet. Check out my other post on How Coffee Affects Sleep to learn more about that.

This method focuses on training your mind to sleep, even when it may not want to. There are many factors that contribute to how quickly one can fall asleep. For this method, we are going to assume that you have proper sleeping conditions every time you train. That means a dark, quiet room, still, with a temperature that you find comfortable. Please note this is not some quick melatonin pill that will knock you out whenever you want. You must learn this. The technique takes practice, so do not be discouraged if you can’t get it right away. It may take weeks, months, or even years to do it well. You may be able to do it in less, but it will still take much practice.

Typically, I can fall asleep in under 30 seconds — sometimes 1 minute. If I have a lot on my mind at the time, it may take longer. Normally, I won’t be able to force myself asleep if I’m 100% awake. I need to be at least somewhat sleepy in order for the practice to really count.

If you do this training for a while, you will start seeing improvements on how quickly you can drift off. Eventually, you won’t even think about it because it will be automatic. Don’t worry if it seems to be taking forever though — consistency is key.

The Reasoning

Your brain knows what it is like to fall asleep quickly. You’ve done it before at some point in your life. Whether it was right after lunch on Sunday, or while watching a movie late at night. You have the ability to enter sleep mode quicker than you think. You’re just out of practice.  Take this to heart as you train — convince your mind that it does, in fact, know how to do this. At all times, your brain is performing a dozen different processes. It is thinking about multiple things all at once.  In order to fall asleep on command, you must train your brain to block out all activity and transition into sleep. This is — at the core — exactly what you are doing every night when you go to sleep. When you lie in bed trying to sleep, you’re waiting on your brain to switch modes of consciousness.   The brain can take a long time to make this transition, which is why you sometimes just lie there with your thoughts running everywhere. People are different as well. Some might learn this method easily and be falling asleep in under a minute very soon.

And some will take months to learn it. That’s how it was with me.

It’s also important to note that diet always plays a significant role in the success of any sleep changes. A healthy, more balanced diet will assist you in adapting easier. If you eat a lot of processed, fatty foods, you may find yourself having a ton of difficulty. Avoid this beforehand by improving your diet for at least a week before starting to train.

Whatever the difficulty, don’t give up on yourself. You can do this.

The subconscious mind is in charge of switching to sleep mode. Without efficient control of it, sleep will not come easily — even if your conscious mind is demanding it. The method I’ll show you will train your subconscious to listen to the commands of your conscious mind without hesitation.

The Method

Ok so here is the part you’ve been waiting for. If you skipped down to this point, I’d encourage you to read the above sections.

The method includes frequent, timed naps in order to teach yourself to fall asleep quicker. If you have time during the day, start to take short naps each day. Get a timer — it can be on your phone or elsewhere — and set it for 10 – 20 minutes, depending on how much time you have. Most people don’t have 20 minutes in the middle of the day, but if you can find the time anywhere in your schedule, take it. Try to choose a time during the day when you are a bit sleepy. For me, this is usually around 1 or 2 in the afternoon. You want to make sure you are at least a little bit tired, or else you’ll be training your brain to sleep when it doesn’t need to.

Set the timer, lie down, and attempt to fall asleep like you normally would. Try to think about nothing. Have your mind be absent of focus so that it drifts out of consciousness. When your timer runs out, get up and resume your day like usual. Do not hesitate to get up and do not continue trying to sleep, no matter how much longer your schedule will allow you to lay there. This is critical. It’s not easy to do especially if you were just about to fall asleep. But it is important that you obey the timer and move on with your day. While the goal is to fall asleep during this short nap time, don’t worry if you end up just lying there for the whole time. You must train your brain to obey whether you tell it to sleep or get up. It’s okay to do this in the evening too. A good time would be after dinner(6 or 7) — just make sure you don’t accidentally sleep through the night.\

The Method(continued)

The next part involves training your body to get up at the same time each morning. Set your alarm clock for the same time — say 7 am — and get up right when it goes off. No pressing snooze; no laying there until you feel like getting up. You want to make your brain associate being awake with being active. Correspondingly, you want your brain to associate lying down and closing your eyes with sleeping. Go to sleep at the same time every night too, whether that is 8 pm, 11 pm, or 2 am. Make sure you get enough sleep to keep your body rested.

The point is to take out any transition time that often comes along with sleeping or waking up. Condition your brain to recognize sleep as a limited thing. Not something you can just make up whenever. By not wasting time with these transitions, you train the brain to do the same.

Don’t try to compensate a lack of sleep by going to bed earlier. Stay faithful to your schedule even if it’s difficult.

And DO NOT sleep in. At least until you have become good at falling asleep on command.

I know that sounds horrible. But trust me, if you stick to it you will appreciate your newfound skill much more than sleeping in. Personally, I used to rely on Saturday morning to catch up on sleep. Now I don’t even need to.

Needless to say, I have much more productive Saturdays now.

You’re probably thinking — wow this is really strict. And you’re right. It is that way because your brain needs to see this adaptation as a  necessity. Allowing your brain to slack off will only result in more difficulty.

After a while — or however long it takes — you can drop the alarms and sleep whenever you want. If you’ve truly taught your brain to do this, it will stay with you after you stop. The most important thing to remember is to not revert your brain back by falling into old habits. Playing on your phone for an hour, or lying in bed and thinking will only cause your brain to adapt back. You don’t have to be as strict as you were during the training, but still be aware of these things.

Now go. Put this into practice and make the quality of your life better 🙂