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Why is it Useful to Allocate an Hour a Week for Reflection and How to Do it
Why is it Useful to Allocate an Hour a Week for Reflection and How to Do it
by Artur Kh.
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George Schultz, US Secretary of State from 1982 to 1989, retired to his office for an hour every week and reflected. He took an only paper and a pen with him. The purpose of this exercise is to distract from everyday affairs and just think. To do this, you need to let go of your consciousness, not try to control it.
At the same time, the network of the passive mode of the brain is activated. She is responsible for processing and comprehending the events that have occurred, identifying connections.
Let your mind get distracted from specific tasks. This is more useful than forcing him into a rigid framework of concentration.
The essence of the exercise is to distance ourselves from the two main stress factors that deprive us of productivity:
constant flow of external stimuli (calls, messages, urgent tasks);
forced concentration (when we force ourselves to focus and do the job).
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All week we push some thoughts into the background to focus on work and other things. But they will not disappear by themselves. They appeared for some reason. If this reason is not dealt with, thoughts will come back again and again, and this will distract and consume our mental energy.
In psychology, this phenomenon is called non-constructive repetitive thoughts. These are negative thoughts that arise often and involuntarily, distracting from other mental processes. According to some reports, their frequent presence leads to a decrease in cognitive abilities.
The first stage of the exercise is to pull out of consciousness as many repetitive thoughts as possible and transfer them to paper.
Just sit down and try not to think about anything, as during meditation. You will inevitably have thoughts and feelings. Write them down, but don’t get hung up on one thing. Continue for 5–10 minutes or until thoughts stop coming to mind. Most likely, there will be a lot of them for the first time. Don’t be intimidated by this.
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Most of the recurring thoughts are related to some kind of relationship. They come in two types: self-attitude and interpersonal relationships. Any of them can cause stress and reduce productivity.
At the heart of every relationship are desires, expectations, and obligations. We want something from ourselves and from others, and they want something from us. We expect something from ourselves and others, they expect something from us. We promise something to ourselves and others and believe that others owe us something.
Analyze your notes made earlier from the point of view of relationships.
Which of the people in your life do these thoughts relate to?
What do they express: desire, expectation, or commitment
Evaluate your feelings as well. Be honest with yourself.
Put aside everything that is not related to these three categories for a while.
Think about whether the desires, expectations, and obligations on both sides are correlated in each relationship. When there are inconsistencies, the relationship becomes strained.
3. Build a hypothesis and test it in action
So, you have thrown out obsessive thoughts and feelings on paper, and you have considered your relationship in general terms. Now it’s time to sort it all out.
Do not look at your to-do lists, do not remember the projects you have started. Focus only on the thoughts that you wrote down in the first part of the exercise. They reflect on what is important to you. Such cases usually don’t get on the lists because they frighten us too much. We dismiss them, we don’t think how they are related to our values. This part of the exercise is just to think about them.
For example, you found a misunderstanding in a relationship with someone, differences in desires, and obligations. Think about how you can change the situation. Turn on your imagination, imagine several scenarios. Formulate an action plan for the next week.
Your plans are hypotheses that need to be tested in action.
If the plan didn’t work, it means you misjudged the situation. Next week, think about what you missed. Build a new hypothesis. Repeat this process over and over again.
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