Hi Readers. Want to try an exercise with me? I spoke to a professional coach yesterday. Her name is Fran Fisher, and I found her via the website Caroline Adams Miller referred me to, the International Coach Federation. Fran mostly coaches coaches these days, but she did spend some time with me and offered me some interesting tidbits. One of them is this exercise in what she calls self-acknowledgement.
Now, my ears pricked up at the term, self-acknowledgement, because, in case you missed it, I’ve been examining what makes me feel successful and passing that information to you, in hope that you will find it helpful, or at least entertaining.
And one element is feeling recognized. This is fundamental to feeling successful. Sad as it may seem to admit this, I need it. And heck, you need it, too. As good old Dale Carnegie, of How to Win Friends and Influence People says,“The desire for a feeling of importance is one of the chief distinguishing differences between mankind and the animals.”
|Mankind with animal-mankind combo made by mankind|
And the Martha Stewart of Happiness, Gretchen Rubin, talks about the need for “gold stars.” As in, “I spent twenty minutes talking to this pest named Hope and now she refers to me as the Martha Stewart of Happiness. I deserve a gold star.”
So, gold stars. Importance. Recognition. Feeling recognized. Acknowledged is a good word, too. These are part of Permission, one of the planks in my scaffolding of success.
Now, I have a teensie problem with self-esteem. I don’t know if you’ve noticed it. I hope you haven’t. I’m going to pretend you don’t know and are now reading this, mouth agape in shock. “Hope has a problem with self-esteem? Surely not! She is a pillar of confidence and self-regard. Absolutely!”
Well, there you have it. My self-esteem is sometimes low. It’s really not a pillar. More like a—oh, I don’t know. A speck. And it does get buffeted by the tides of life.
Oh, my word, I have capsized over my clichés. My point is that I mentioned to Fran Fischer the coach that I have some problems with self-esteem. As in locating it, and when I do manage to locate it, hanging onto it. So she recommended this self-acknowledgement exercise. Which made good sense to me. After all, we can’t always be expecting those moments of recognition, those gold stars from others. Others have their own troubles and don’t always have time for the amount of shoring up that, speaking just for myself here, I need.
What is this exercise? It is very simple. It is to keep a little list going throughout your day, preferably a hand-written one, but if you prefer to use the computer, make it with fun fonts and colors so that you’ll pay attention to what you’re putting on it. And what you’re putting on it is about ten (10) instances when you did something you feel good about. Little things. Such as being a good listener for a friend, or holding the door open for someone, or skipping the second helping of dessert, or following through on an annoying phone call. Whatever it is, capture it and write it down.
This is different than a gratitude journal, Fran says. Gratitude is very popular. I am all for gratitude. Gratitude can certainly lift my spirits. Noting what is going well, noting what one appreciates boosts the mood. I often think of two things for which I am grateful before I get out of bed in the morning, and it puts me in a good frame of mind. It’s always helpful to remember to appreciate what you have. However, this exercise is different. This is self-recognition, self-appreciation. And the point of writing this stuff down is to etch into your head moments when you actually meet your expectations for yourself. You behave in line with what is important to you. By taking the time to write it down, you use kinesthetics and somatization to make it sink in.
Here’s what Fran says. She has adapted this from something developed by MMS Institute (www.themms.com):
How to write your self-acknowledgements:
ï Make them short
ï Use verbs/ sentences and feeling words whenever possible
ï Remember the little things... so many things happen in a day... that can be recorded
ï Find ten... even if they seem simple or stupid
ï Feel them as you write them - bring them back in your mind's eye
ï Elaborate on the ones you have written after you have your ten, (if you want to express more)
ï Include meetings/ events/ to-dos/ mails/ calls/ out of the blue occurrences - magical moments
ï Keep them next to your bed so you can review them before you sleep
ï Write them in your own handwriting or make pc entries but make them special (i.e. add color) no cut and paste!!!
ï If you get stuck, send them to a friend for support - have fun with them
Why Self-Acknowledgements Work:
- Seeing it in front of me – on paper – that something meaningful has happened
- Experiencing the positive events that happened today; in my head, in my heart and again as I write them down
- Seeing/hearing them internally; the experience is being stored so I can revisit it at any time
- Recording my emotional well-being through the weeks; the entries are a vivid timeline
- Choosing a moment where I was winning and build on that same moment. Pin-pointing the times where I feel lost/go off track and am able to work towards getting back on center
- Helping remind myself of the times when all was going well; Bringing these positive experiences back simply by reading them
- Creating a list of 10 positive experiences/events every day; because every day there are things that work for me
- Shining the light on the positive and not dramatizing the negative
- Choosing to give up inner critic thinking
- Proving to myself that life works
- Validating evidence of my self-worth
The point of writing them is that you re-experience them. You think about it. You have the kinesthetic experience of writing about it. You feel it again in your body. I’m going to infer from what Fran said, that this will help build self-esteem. Self-esteem is a sense of self-worth. It’s how you feel about yourself as a person with value. Noting instances where you acted, or didn’t act, in ways that you feel good about has got to help that feeling.
I’m going to give it a try. You can, too.
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Okay, so I wrote that yesterday. Today, I have this to report:
I acknowledge that I buckled down and called the gas company about a leak the energy audit guy discovered last week, instead of putting it off again.
That was easier than I thought. Only 9 more to go. Unfortunately, it’s already well into the afternoon. I don’t know how much more I’ll find.
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