Worry happens when we focus too much on outcomes instead of process when it comes to doing or accomplishing something. It can emanate from general pessimism, a lack of confidence, past failures that were never resolved or concern with things outside of our control.
To clear your deck of worry, do the following:
- Get a stack of post-it notes.
- Grab a note and write this: “I am absolutely exaggerating the number of monsters under my bed and the extent to which they have me worrying.”
- Grab another note and identify one worry. Just one.
- On another note identify the most likely cause(s) of the worry. Be VERY honest here.
- Then decide on two actions you’ll take to overcome the cause(s). Maybe only one action will do, but have a back-up.
- Set a goal to eliminate one worry per week.
- Important: Post the 3 notes in a place where you ABSOLUTELY have to see them every day. Read the “monsters” note several times per day and let the message seep into your psyche. Don’t remove this note; it stays until you decide you don’t need it anymore.
- Remove the other two notes as you resolve a particular worry, replacing them with two more… and so on until you’ve cleared your cache of worry.
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