Designing Your New Work Life: How to Thrive and Change and Find Happiness--and a New Freedom--at Work

by Bill Burnett

7th Day Reflection Exercise Here’s a simple four-step exercise you can do weekly. We recommend making it a regular practice to get the most out of it. 1. Retreat Find a quiet spot where you can sit comfortably for five to ten minutes, either at a table or with a surface you can write on (preferably by hand, but typing is okay if you prefer). Close your eyes and just breathe for a moment. Take at least three or four full, calming breaths to slow yourself down and be glad that you’re alive and have this quiet moment to yourself. 2. Review Now, while still keeping your eyes closed, let the last seven days flow before your mind’s eye. As you do so, look for two to four moments in your week that you are attracted to and grateful for in retrospect. Note: Beware of being “attracted” to problems, conflicts, forgotten to-do items, etc. The mind loves to get caught up in that stuff. When that stuff appears (and it will), just tell yourself, I’ll get to that another time, and let it go. Don’t fight it or attempt to resolve it—both of which will steal all your attention. Just acknowledge it, then let it go and return to your reflection. Yes…this takes some practice to get the hang of. As you review your week, being attentive to those two to four moments, very briefly jot down just one or two words for each such moment that stands out, so you won’t lose it. “Cheerful grocer” or “finished essay” or “appeased boss.” 3. Reflect When you’ve got your list, look it over. Fully savor each of ...