How To Have A Good Day

How to Have a Good Day explains how you can make the most of your working day. It provides advice based on findings in the fields of:
- psychology,
- economics, and
- neuroscience.

It shows you how to navigate workplace challenges and boost your energy levels. The author is Caroline Webb. She is a management consultant who worked for McKinsey for 12 years. She then launched her own company, Sevenshift. They help clients increase their productivity, energy and enthusiasm.

Webb begins her book with a review of the science that are key to understanding how we will be able to create a good day:

- The two-system brain. Our brains run two opposing systems in parallel. The deliberate system is our conscious thinking, slow and rational. The automatic system is subconscious, fast and instinctive.
The mind-body loop. There is an interconnection between mind and body. We know happiness leads to a smile, but we did not know smiling (no matter how we feel) will make us happier.
The discover-defend axis. We are constantly moving along an axis. It is fixed at one end by a defensive outlook. This expects imminent attacks. The other end is anchored by discovery, seeking out rewarding experiences.

Having laid the scientific groundwork, Webb then covers the building blocks of a good day:

Priorities: setting the intentional direction of the day.
Productivity: making the most of the hours of the day.
Relationships: having positive, productive interactions.
Thinking: making wise choices, being creative and smart.
Influence: maximizing the impact of what we say and do.
Resilience: overcoming setbacks and annoyances.
Energy: boosting enthusiasm and enjoyment.

These are then explained in more detail:

To have a more productive day, start by laying out your intentions and goals.

- set out your intentions for each day. Try to remove any activities you know tend to distract you from achieving them.
- frame your goals in positive language. Goals framed positively can also be called approach goals. In other words, goals that state the positive outcome you're hoping to achieve. An example, “make my product irresistible.” The contrast to this would be an avoidance goal, like “stop losing customers.”
- make a when-then plan to prepare for obstacles that could come between you and your goals.
- identify what those distracting habits are for you and put extra focus on avoiding them. Keep your sights on the day's goals.

Manage overload, beat procrastination and stay focused by making a plan and scheduling enough breaks.
- split up the big task into small, manageable steps
- schedule breaks at least every hour and a half.
- write down everything you need to do in the next few days or weeks. - mark the most important tasks and take one step toward completing that task today, no matter how small it is.

Surround yourself with pleasant relationships by building rapport with the people you meet and resolving tensions directly.
- build rapport when you interact with someone at work.
- find commonalities or shared areas of interest by showing a genuine curiosity in your coworkers. Highlight shared interests.
- resolve any tensions with coworkers, as they can sap your enthusiasm. The best way to go about this is to openly explain to your coworker what you're feeling and why in a polite but firm manner.

Address decisions systematically by using thinking routines and breaking down complex problems into an issue tree.
- always invite colleagues to give her feedback about her current work.
- ask yourself a set of questions like, “what are the alternatives and potential disadvantages to this choice?” or “what would the worst-case scenario be, and what are some of my options if that happens?”
- break down a complex problem with an issue tree. Add a question to the trunk of the tree. Now, write down the two possible options that form the branches of the tree. Then, think of concrete actions that would help you realize those options

To get your message across, involve your audience and make your presentation memorable.
- your audience will be much more receptive if you involve them and make them feel as if they're choosing what to learn.
- people will internalize much more of your message if you draw and write in real time. As opposed to using prepared slides.

Build your confidence by thinking of problems you overcame in the past and boost your energy with positive thoughts.

- imagine it's not you but a friend who has to face the client. What advice would you give? You can take this even further by talking to yourself in the second person to gain a more distant perspective. Next, think of a past situation you handled well and ask yourself what resources helped you then.
- start by identifying the mental, physical and temporal patterns and triggers that affect the ebb and flow of your energy. Maybe, for example, you always feel lethargic after lunch. Then, find ways to boost your energy during the energy lows.
- gratitude exercise: think of three things that happened to you today that you're grateful for.

In summary

There are always going to be bad days and circumstances beyond our control. Nevertheless, developing positive routines, learning from the past and connecting with colleagues are all good ways to make the most of your waking hours. Know yourself well enough to recognize what you might need to help boost your energy. And you can turn almost any day into a good day.