The Power of Vision Boards: How They Can Help You Move Toward Your Dreams and Goals
Have you ever had a moment where you dreamt about a future filled with purpose, joy, and success but weren’t sure where to start or how to bring it all together? That’s where a vision board can step in as a powerful tool to help you gain clarity, stay motivated, and create a clear path toward your goals. In this article, I’m going to share what a vision board is, how it can help you move toward your dreams, and why I believe it’s one of the most transformative tools to visualize your future. I’ll also touch on how to create your own vision board and why it works so well—whether physical or digital—and how you can use it to clarify your goals and dreams. What is a Vision Board? A vision board is a collection of images, words, and symbols that represent the dreams, goals, and aspirations you want to manifest in your life. It’s essentially a visual roadmap—a creative and tangible representation of what you want to achieve or attract into your life. I first encountered vision boards in 2017 when I was living in Japan. A good friend introduced me to the magic of this practice, and I immediately saw how powerful it was. Since then, I’ve created several vision boards each year, in different locations and with different people, covering a variety of topics. Each one has grounded me, guided me, and inspired me daily. Creating a vision board is not just a fun exercise—it’s a life-changing tool for staying connected with your true desires and goals. The Science Behind Vision Boards: How Visualization Works Before we dive into how to create your own, let’s talk about why vision boards work. Visualization is a powerful technique that helps you bring your dreams into focus. The process of looking at a vision board regularly helps to rewire your brain to focus on opportunities that align with your goals. Your mind starts to notice things that might have otherwise gone unnoticed—this could be a chance encounter, a new idea, or a unique solution to a challenge. Research has shown that visualization activates the same neural networks in the brain as actual experience, which means that imagining yourself achieving your goals can help your brain prepare for real-life success. By consistently engaging with your vision board, you’re not just setting intentions—you’re creating new neural pathways that guide you toward your dreams. The Beauty of Physical vs. Digital Vision Boards Now, you might be wondering—should I make a physical vision board or a digital one? Both have their own unique beauty, and I’ve found value in both forms throughout the years. In my workshops, I encourage people to try both methods to see which one resonates with them the most. There’s no right or wrong way—what matters is that the board connects with you and your vision. How Vision Boards Help You Clarify Your Dreams and Set Clear Goals One of the most transformative aspects of a vision board is how it helps bring clarity to your dreams. Have you ever felt like your goals were scattered or uncertain? A vision board forces you to define what you truly want—whether it’s about your career, relationships, health, or personal growth. The act of choosing images and words for your vision board requires reflection and introspection. You’re essentially asking yourself: “What do I really want?” and “What kind of life do I want to create?” As you gather the images and words that resonate with you, you’re creating a clear, visual representation of what your goals look like, making it easier to stay focused and motivated as you move forward. How to Create Your Own Vision Board Ready to create your own vision board? Here’s a simple step-by-step guide to get you started: The Benefits of Regularly Engaging with Your Vision Board Creating the vision board is just the beginning. To truly benefit from it, you need to engage with it regularly. Look at your board every day, take time to reflect, and feel the excitement of your goals becoming reality. Regularly visualizing your dreams helps to keep them top of mind, and you’ll begin to notice new opportunities and connections that align with your vision. Vision Board Workshops: Bringing Clarity and Joy to Your Goals I offer vision board workshops for various groups, whether you’re simply looking to clarify your goals and dreams or navigating a life transition: I’ve learned so many beautiful tools over the years to help me stay connected to my vision boards on a daily basis. I’d love to share these with you in one of my workshops, helping you use your board as a source of daily inspiration and guidance. Conclusion A vision board isn’t just a creative exercise—it’s a powerful tool for clarifying your goals, staying focused, and turning your dreams into reality. Whether you’re making one for the first time or have been using them for years, the key is consistency and engagement. As you connect with your vision regularly, you’ll find yourself moving toward your dreams with more confidence and excitement. Ready to create your own vision board? Let’s work together to bring clarity to your goals and dreams. Feel free to reach out for more information on my vision board workshops! Email: connect@judithfuhrmann.com With much love and excitement for your journey,
Why the 5 am Club Didn’t Work for Me (And the Confidence to Do It My Way)
Have you ever heard of the 5 am Club, promoted by life coach Robin Sharma? The concept is simple: wake up at 5 am, dedicate an hour to self-development, and watch your life transform. It’s a powerful idea, and I admire Robin Sharma for his insights—I even followed his program for a while. For those of you who are early birds and love a peaceful morning routine, that’s absolutely wonderful. I’ve deeply enjoyed the few times I’ve watched the sunrise and done yoga in the quiet hours of the morning. 🌅 But as a mom navigating sleepless nights with little ones, this method felt impossible. I’d beat myself up for not having the discipline to wake up early and do yoga, journaling, or exercise. I thought, If only I could get up at 5 am, my life would be so much better. Fast forward a few years, and I still don’t wake up at 5 am. My energy peaks in the afternoon or evening—I’m more of a night owl. And I’ve come to the conclusion that that’s okay. Letting Go of the Pressure to Fit In As moms, we already deal with so much pressure. Adding another expectation—like waking up at 5 am—that feels heavy or leads to self-criticism when we don’t meet it doesn’t help. The truth is, not every method works for everyone. Your circumstances, energy patterns, and preferences are unique, and that’s okay. Meaningful moments can happen at any time of day. For example, I often recharge with an evening walk with our dog or a peaceful stroll in the afternoon. Finding What Works for You Building new habits does take effort, but they should feel joyful, natural, and aligned with your life. As someone once said: “Don’t think about how you feel before doing it; think about how you’ll feel after.” This mindset has helped me push through moments when I don’t feel like starting something, like heading to a workout class on a rainy evening. And I always feel better afterward. Another favorite approach of mine is the 2 out of 3 rule by Robin Conley Downs. This rule reminds us that progress doesn’t require perfection—just consistency. If you aim to do yoga every day but miss a day, don’t beat yourself up. Instead, gently return to it the next day. The goal is to do what you set out to do on more days than not, which helps build habits without adding unnecessary pressure. Many of my clients have found this mindset life-changing: “Don’t beat yourself up. Just gently get back to it the next time.” Tools for a Joyful Life This philosophy is also at the heart of my Mini-Courses. I designed these courses to bring joy, not feel like another “to-do” list. Use the tools and techniques that resonate with you, and leave the rest for another time. Each course is: Short and hands-on: Perfect for busy moms. Practical and joyful: Tools and techniques to help you feel more balanced, connected, and fulfilled. Aligned with YOU: Take what feels right and leave the rest—because you know what works best for your life. These tools have completely changed how I experience and enjoy everyday life. A small shift in perspective, or just a little time to reconnect with yourself, can make all the difference. Make Yourself a Gift This Holiday Season Amidst the holiday hustle, I hope you’ll take a moment to reflect on what feels right for you. Give yourself permission to create more joy, ease, and connection—on your terms. 🎁 Make yourself a special Christmas gift this year. Start your personal joy journey with one (or more!) of these mini-courses and experience the difference firsthand. ✨ Explore the Mini-Course Library here! ✨ Remember, your joy matters. Let’s make it a priority this holiday season and beyond. With love and light, Judith
The Psychologically Rich Life
I was sitting in front of my Zoom meeting with my positive psychology colleagues, and my eyes widened. I couldn’t stop nodding as I eagerly scribbled notes, trying to capture every word while our trainer introduced us to the concept of the psychologically rich life. We had already learned a lot about different types of well-being. One type is hedonic well-being, which focuses on the pursuit of pleasure and happiness. Hedonic well-being can be achieved by engaging in pleasurable activities that bring joy. These are often connected to our five senses: enjoying a delicious cup of tea, taking an energizing walk in nature, soaking in a warm bath with music and a glass of wine, or having a massage. I often emphasize integrating mini-vacations into daily life—small moments like reading a few pages of a favorite book, doing some stretching or yoga when you feel tense, or taking a short power nap to recharge. Another type of well-being is eudaimonic well-being, which is about finding meaning and purpose in life. Eudaimonic well-being happens when we live in alignment with our values and beliefs. It’s about doing things that feel deeply meaningful, like volunteering, supporting a cause, or working on something that matters to us. This type of well-being isn’t always pleasurable in the moment—it can involve effort or even discomfort. For example, childbirth is often a challenging experience, but it’s deeply meaningful because it aligns with the desire to bring new life into the world. Both types of well-being complement each other, and filling both these cups regularly can lead to a happy and fulfilling life. At different stages, one may take priority over the other, and that’s completely natural. I could relate to both hedonic and eudaimonic well-being, and I loved hearing my colleagues share their personal experiences of these concepts. But what really struck me during that session was when our teacher introduced a third type of well-being: the concept of a psychologically rich life. What Is a Psychologically Rich Life? The term psychologically rich life was coined by Shigehiro Oishi and Erin Westgate in their article: A Psychologically Rich Life: Beyond Happiness and Meaning. They describe it as a life filled with a variety of interesting and perspective-changing experiences. A psychologically rich life consists of “interesting experiences in which novelty and/or complexity are accompanied by profound changes in perspective,” they explain. Natalie Pens describes it as “a life full of complex mental engagement, a wide range of intense and deep emotions, and diverse, novel, surprising, and interesting experiences.” As our teacher explained the concept, I was captivated by her every word. I could see myself in this description. When I was 19, I left my home country, Germany, to explore the world. My then-boyfriend, who had plans to settle down and start a family, couldn’t understand my desire to leave. And neither could many people in my small village. But I felt an inner calling. I spent 17 months in Mexico doing social service work, traveled across Latin America, and returned to Germany, only to feel like an outsider in my own country. So, I made plans to keep exploring. I studied European Studies in Maastricht, learned French in Aix-en-Provence, and pursued Development Studies in Geneva. That’s where I met my husband, who shares my love for a psychologically rich life. Together, we’ve explored living in countries like China and Japan, and we continue to seek new experiences, both in our travels and in our daily lives. But a psychologically rich life isn’t just about traveling. It’s really about staying open to learning, growing, and understanding diverse perspectives on life. It’s often a philosophical approach—questioning the status quo, digging beyond the “normal way” of doing things, and remaining curious and exploratory. I remember an acquaintance in Germany who said at the age of sixteen: “Now, I’m done with school and I’m done with learning. I’ve learned enough.” I was so surprised by this attitude. Not being able to keep learning would feel extremely constraining, even depressing, to me. Curiosity and a love for learning are two of my character strengths. Whether through traveling, reading, taking online courses, or learning a new skill, I find joy in discovery. Not everyone feels the same way. It’s perfectly natural for people to feel differently about things—our unique perspectives are what make us special. Trading Stability for Richness For some, this way of living might seem chaotic or risky. My family and I have often traded stability for novelty and adventure. Sometimes, we don’t know where we’ll live next year or what we’ll be working on. Yet, this openness ignites a fire within us—a passion we’re unwilling to dim. That said, I also appreciate stability. During a phase when we moved every two years, I started to feel exhausted from constantly rebuilding my social and professional networks. Balance, as with so many things in life, is the key. Still, the thirst for new experiences and perspectives is deeply ingrained in me. When I learned there was a term for this kind of life, I felt so seen—and finally better understood the underlying passion within myself to always keep exploring. Is Psychological Richness for Everyone? It’s important to note that not everyone feels the need for a psychologically rich life. For many people, hedonic and eudaimonic well-being are enough to feel happy and fulfilled. And that’s perfectly fine. There’s no “better” or “worse” way to live. What matters is understanding yourself deeply and knowing what makes you feel alive and fulfilled. Sometimes, I even envy those who are content with steady, predictable routines. The quest for novelty can be tiring, and it often makes you feel like the “exotic” one in certain environments. But for those of us who crave variety and perspective-shifting experiences, a psychologically rich life can bring immense joy and fulfillment. What About You? Do you feel the need for psychological richness in your life? I’d love to hear your experiences! No matter which type of well-being resonates
From Procrastination to Action: The Magic of the First Step
Today I’d love to talk about the power of taking the first step. You might have heard the saying: “A journey of a thousand miles begins with a single step,” often attributed to the Chinese philosopher Lao Tzu. Yesterday, I read a children’s book our daughters have recently received as a gift, called “Momo.” It talks about a street sweeper who explains that when cleaning streets, it can feel overwhelming when looking at all the streets that need to be cleaned. But if you go one step at a time, focusing on each brush stroke and breathing in between, you advance little by little without feeling overwhelmed. Research has shown that for many people, the very first step towards achieving something is often the most difficult one. Especially for things that feel challenging, like a project at work, an administrative task, a new routine you want to install, or a new healthy habit or mental exercise. It is often not the task itself that poses difficulties, but the problem lies in starting as it just feels too overwhelming or hard. It has also been shown that if we manage to take micro-steps, like a few seconds or minutes to work on something, it makes all the difference. What is important is to just activate your brain to take a micro-step and then celebrate that you took that micro-step. 🎉🎉 For example, if you have to work on an email you are dreading to write, the first step would just be to take a couple of minutes to write down the main key points for that email and celebrate that you took that step. You can stop afterwards and go back to something different, but firstly, this first step will help you keep going easier as the first step has been made. And secondly, you train your brain that you are capable of directing it to take these little steps. Little by little, your brain will notice that it is not so hard to take that first little step and get used to making these steps, which, in the long run, will be your little steps towards a thousand-mile journey. James Clear, who wrote the amazing book “Atomic Habits,” also has good advice when it comes to taking first little steps. At some point in his book, he writes that one little action defines if he will go to the sports session with his wife or not. And that is if he decided to put on his sports clothes after finishing his workday. Having his sports clothes on will make it much more likely for him to really hit the gym or do the workout he planned to do. And even if he decides not to go or do it in the end, he has taken that first step which naturally makes him more likely to do it next time. I remember that anecdote from his book very clearly and have often made use of it myself. This past Monday, I was feeling a bit tired after a very nice but intense weekend. Usually, I have my weekly dance/sports class on Monday evenings and I caught myself thinking if I should skip it to rest. So, before bringing a dear friend of mine to the airport that evening, I put on my sports clothes to set the tone to my brain that it would not take much effort to attend my sports class after dropping her at the airport. And I honestly think that this little action/step was the deciding factor for me going to the class and being very happy for having done so in the end. 🌱 So, what is something that you have been procrastinating about or a habit/routine that you would like to install in your life? And how could the first micro-step to achieving this look like? I encourage you this week to think about a couple of things that you would like to make progress on, to define the first micro-step and then take it, even if just for 30 seconds or a couple of minutes. And to keep repeating taking these micro-steps and then celebrate yourself for having done them. 🙌 Before you know it, your brain will have noticed that it is not all that difficult to start and you will build momentum on projects and habits you have been wanting to complete or integrate into your life. 🌱 Sending much love your way 💕
How the Japanese ‘Ikigai’ Concept can help us reflect on our life purpose
The Japanese ‘ikigai’ concept can help us reflect on what is important to us in life and what we get up for in the morning When living in Japan, I loved learning about Japanese culture and was fascinated by many beautiful Japanese concepts. One concept, that stands out particularly to me is the one of ikigai, which can be roughly translated to “the reason for living” or “meaning for life.” Iki means “life” while gai stands for “value” or “worth.” Ikigai hence describes your life’s bliss or purpose—what it is worth living for. It is a personal driving force in everyday life—the reason you get up for in the morning. The mainstream interpretation of ‘ikigai’ in the Western world: 4 questions to ask yourself In Western societies, the ikigai concept has been brought up in many books and coaching programs in recent years. Often it is depicted as a Venn diagram, with people’s ikigai lying at the intersection of four components: what you love doing, what you are good at doing, what the world needs, and what you can get paid to do. Source: Forbes (based on diagram by Marc Winn) Nowadays, many people are split between two seemingly conflicting wishes: on the one hand, to live a purposeful life in which they feel they can realize themselves and their talents and make a positive contribution to the world. And on the other hand, the desire and the necessity to make money so that they can take care of the monthly bills and enjoy a pleasant life. And here, the “Westernized version” of ikigai can come in handy. It shows that you can address both of these aspects if you find the above-described intersection. It’s about reflecting on what you really enjoy doing and then using it in your work and in following your life vision. How Japanese people interpret the term ‘ikigai’ While the above Venn diagram can be very thought-provoking and useful to apply in one’s life, it has been challenged that this is actually the way Japanese people themselves interpret the term ikigai. Nicolas Kemp, ikigai coach and Japanologist, has been working over the past years on providing a different version of the ikigai concept—one that is more in line with how Japanese people interpret it. He points out that while the concept of ikigai is important to the average Japanese person, it is used in casual conversations without all the hype around it found in Western societies. And, maybe even more importantly, for Japanese people, their ikigai does not have to be linked to a profession or to making money. In fact, in most cases, it has nothing to do with the pursuit of making money. Instead, Kemp describes it as “a spectrum that includes all the things we value, from the little joys in life to the pursuit of life-defining goals.” And for many Japanese people, their ikigai is related to family and community. For example, the ikigai of the grandmother of a Japanese friend of mine is to have large family meals with the entire family on one day of the week. This is what she looks forward to and what represents a big part of her life purpose. Likewise, I have heard from people whose ikigai is to take care of their sheep or their vineyards each day. It is what makes them get up in the morning—a reason, a purpose to live for. Your ikigai can also be your children, a cause you work for, or just about anything that fulfills you with a sense of purpose for a life worth living. I personally believe that we can have several ikigais as we might have several things we get up for in the morning. The alternative ‘Ikigai Framework’ by Nicholas Kemp Nicolas Kemp and the Japanese professor, Akihiro Hasegawa, both experts in the Japanese interpretation of the term ikigai, have come up with another Venn diagram—one which might be closer to the way Japanese people interpret the concept. The “Ikigai Framework” by Nicholas Kemp in cooperation with Prof. Akihiro Hasegawa Kemp emphasizes the importance of knowing yourself and your values, as these will ultimately define what is important to you. Another core aspect is that you live consciously in the present moment and have a strong sense of hopefulness, believing that life is moving toward a better future. According to him, “values” and “hope” can be considered the foundation of ikigai. The sources of our ikigai can be our work, hobbies, interests, and our roles and relationships. Our ikigai perception or feeling comes in where the outer circles overlap with each other. So, for example, if we live our values in our roles and relationships, we will experience harmony and connection. If we are present in our work, interests, or hobbies, we are more likely to recognize and savor the small joys of life and express our creative selves. Living and perceiving our ikigai in these ways will bring us to experience meaning, self-worth, growth, and freedom in our lives. And all these aspects will lead to “self-actualization,” the ultimate aspect of ikigai: knowing who you are and becoming the most honest, most true version of yourself. Thinking about one’s ikigai in the Japanese sense can also be a beneficial tool in digging deeper into what makes our daily life meaningful and purposeful. How to apply the ikigai concepts to your life The silver linings of life lessons and how they can lead you to your life purpose The above concepts and the questions can help us reflect deeper on what is important to us in life. Yet, there is one more thing that I would like to point out: to become aware of the silver linings that life lessons have brought to us. Oftentimes, we learn the most needed lessons when facing situations of upheaval or crisis. When we face difficulties, no matter in which area in our lives, we might start to ask ourselves questions. And while we might
The Japanese ‘kaizen’ principle or how little improvements can lead to great results
Continuous little improvements can lead to great results in the long term Japan and the ‘kaizen’ principle While living in Japan, I noticed one personal trait in many people: the willingness to keep learning and improving. One of Japan’s most famous sushi chefs, Jiro Ono, has worked all his life to consistently improve the sushi that he offers in his well-known restaurant. It can be tiny things, like massaging the octopus 45 minutes instead of 30 minutes to make it more tender for the sushi or improving the rice’s consistency each year a bit more. There is a constant strive for perfection. And while at times this might seem a bit extreme, there is a great underlying principle lying below: a humble attitude, a commitment to a task, and the willingness to keep learning. The Japanese term kaizen, which stands for “change for the better” or a “continuous improvement,” expresses this attitude beautifully. It originated in the business environment in Japan after World War II and was influenced by American business-advisory teams that had come to Japan to talk about quality management after the war had left many Japanese companies destroyed and people’s morale devastated. Masaaki Imai, the founder of the Kaizen Institute, who coined the term kaizen, says that the message of kaizen is that no day should go by without some type of improvement. At that time, the principle was mainly directed at company improvements (Toyota is one of the companies that successfully applied the kaizen principle.) Over the years, kaizen has also become well-known in athletic and personal development circles. Little steps and improvements for great results Instead of striving for immediate perfection, it promotes the tiny, sometimes almost imperceptible behavioral changes that can lead to significant progress in the long term. Even minimal steps in our habits or routines toward an improvement we seek can be one of the best ways to start to change or to create new habits. The famous American life coach, Martha Beck, refers to these steps as ‘turtle steps’. What could be a tiny, easy step for you to take today to get a little closer to one of your dreams or aspirations? For example, if you would like to implement a better morning routine, a tiny step could consist in laying out the clothes for the next day the night before or getting up ten minutes earlier to have some time to breathe, to do a little mediation or a gratitude practice. Or to just enjoy a warm shower before the morning hustle sets in. Of course, it is possible to build upon that with time, but the smaller the first step, the easier it will be to change your habits for the better. And the kaizen concept, encouraging us to become better in different areas in our life not immediately but gradually and consistently with incremental steps, can be a helpful tool on our personal development journeys. The post The Japanese ‘kaizen’ principle or how little improvements can lead to great results appeared first on Embracing the Positive.
The Indian concept of ‘jugaad’ or how to find practical solutions and get things done
Innovative solutions using the resources at hand are referred to as ‘jugaad’ in India “Shall I turn the music up louder?” The rickshaw driver screamed while making eye contact with me in the rear-view mirror. I felt my ears would explode already, and I was about to go deaf. So, I screamed back: “No, thank you. It is already quite loud like this.” The tuk-tuk driver looked amused. He kept on screaming. “I wanted to turn my vehicle into a little disco so that people can enjoy the music. The boxes behind you are new.” That was not the only time that I sat in a tuk-tuk with the music blaring loudly, but this one by far exceeded all my previous experiences. When I first sat down in the rickshaw to go to one of my interviews in the city, I noticed the happy sounds of Indian music. But once I entered the tuk-tuk, the enthusiastic driver turned up the music to such an extent that I really feared for my eardrums. I tried to cover my ears with the scarf I’d brought along, but it didn’t change much. When he proposed to turn it up even louder—I thought he had already reached the maximum volume—I was terrified. But from his point of view, he likely just wanted to be hospitable and show his new client the new stereo system he had invested in and that his tuk-tuk had turned into an official “disco tuk-tuk.” Jugaad – Innovative out-of-the-box thinking People in India quite often amazed me with their sense of innovation in everyday situations. I frequently saw vehicles that had somehow been reassembled, using all kinds of unusual items. For example, a bicycle would be transformed into a little shop by placing a counter on it. People would then sell something or offer some kind of service from it. Such innovative stands and ideas were no rarity in India. However, it was only recently that I came across a word that describes this kind of “innovative out-of-the-box thinking.” In her insightful book The Atlas of Happiness, Helen Russell writes about the Indian concept of jugaad, a colloquial Hindi term that can be translated as “innovative fix.” It refers to frugal innovation, improvisational ingenuity, and resourcefulness. In short, it means getting things done with what you’ve got, no matter what. Russell refers to an Indian friend of hers, who explained that having a jugaad attitude can be an asset. She would, for example, sometimes say at work: “I’ll do some jugaad,” meaning that she would figure out a solution. It is about making things happen instead of just sitting and waiting for the ideal situation or conditions. It impliejus a deeply grounded belief that there is always a way. You just need to find it. Not all jugaad practices in India are, however, always positive. For many people, this approach to life was born out of scarcity, a lack of opportunity, or the will to survive in difficult circumstances. And in some cases, the practiced approach can border on illegal or dangerous behavior. For example, when a rickshaw driver puts a wooden plank at the front and the end of the vehicle and starts calling it a school bus—without any security measures in place. Practicing jugaad from a stable position is desirable, while practicing it from a place of need is not. Basic needs should be satisfied without having to revert to jugaad principles. But once basic needs are being met, jugaad can be a very inspiring attitude that can help you fly. Everything is “figureoutable” The jugaad approach reminded me of the “everything is figureoutable” concept, developed by the motivational speaker and writer Marie Forleo. She argues that by adopting the right mindset, everything in life—no matter the challenge or the situation—is figureoutable. You just need to believe in it, get creative, roll up your sleeves, and work for it. I love this practical “let’s find a solution” approach. One of the motivational post cards in my office reflects this, too. It says: “If plan A does not work. Don’t panic! There are still 25 more letters in the alphabet.” When talking to an Indian friend about the jugaad attitude, he pointed out, however, that a slight difference between jugaad and “everything is figureoutable” might be that jugaad is usually related to a problem that is external, not an internal motivational problem. So, jugaad is getting creative and resourceful and using whatever material or network you have at your disposal to find a solution to a concrete problem or challenge you face. Marie Forleo’s principle can be used for external and for internal struggles and might also be used as a mantra to motivate yourself internally for a task. But the basic attitude behind both approaches is similar. You can find solutions by thinking outside the box. How to use jugaad to your advantage I think that the jugaad principle can be beautifully used at home when thinking about how to use your living space in the best possible way or when brainstorming solutions for little everyday problems. When the Covid pandemic hit the world and my husband started working from home, we had to quickly find a solution on how to best use our home to create two working spaces that worked for us. We brainstormed different ideas and then decided to set up a little work space corner in one part of our bedroom. But jugaad can also consist in activating a network when you need to find a solution to something. When my husband and I had to sponatenouly attend a meeting at the other side of Switzerland, we were quick to do some jugaad and think about the different childcare options for the day that we could explore. Jugaad is a mindset, an attitude that there is always a solution to a problem or a challenge: by being creative, thinking about the networks and different resources at hand, and sometimes re-functioning resources to just
6 Tools to Deal with Overwhelm and Get Back a Lighthearted Feeling
Get back a lighthearted feeling by fighting feelings of overwhelm with these efficient tools Do you sometimes feel overwhelmed, frustrated and irritated and wonder where to start with everything that needs to get done? The kitchen sink might be full of unwashed dishes; the washing machine is beeping, as does the phone; your little ones call “Moooomy look!” and you catch them last minute before a self-built chair castle falls down. And all this while you are trying to keep a great thought that just entered your mind about your work or a passion project. I certainly have such moments when I just think: Gosh, how are you supposed to NOT go insane in such overwhelming chaos? The long-held belief that multitasking is efficient and that women are particularly good at it has been disproved by many studies now. While sometimes we might not have a choice other than multitasking, it is definitely not helping our mental state to be doing it constantly. And even though I sometimes still experience moments of overwhelm, I have found a few tools that can help get back some sanity in the chaos that can prevail at home—especially if you have sweet little human beings with independent minds to take care of at the same time: 1. Take moments to BREATHE I had heard the advice to breathe when feeling stressed, anxious, or overwhelmed many times, yet until recently, I did not entirely understand how it could help me in such situations. For example, when I felt I was about to blow up at home for some reason, I would start breathing in a hectic, dog-like way (meaning a dog who just comes back from a 10 km run in the sun—panting like crazy). My daughters would sometimes stop and look at me (at least this behavior would draw their attention!), but I rarely felt more relaxed after this type of breathing. In a lovely women’s group with which I connect regularly online, we developed the ritual to start each session with three deep breaths. After having done this for a few months, I finally understood how breathing can really help us calm down and center. It is about giving yourself the gift to take in a deep breath, pause at the top, and then exhale—three times. Often we are encouraged to give ourselves a little neck or head massage while breathing in and out. And with some practice, this type of breathing has come to help me enormously when I feel overwhelmed. It helps me center in the storm and feel like I can take up my surfboard again to take the next wave coming at me after this little ritual. 2. Set Three Intentions on How You Want to FEEL Each Day I recently came across the beautiful concept of the “Desire Map” created by Danielle LaPorte. Her concept suggests turning goal-setting upside down and establishing “goals with soul.” This implies that, rather than just setting and focusing on a goal you’d like to achieve, it can be good to focus on how you want to feel each day and to set your goals accordingly. With the usual goal-setting procedure, we often chase goals and hope that we’ll feel accomplished once we reach them. While reaching a goal can give you a pleasurable, rewarding feeling, this feeling often doesn’t last long as we continue to chase our next goal. A much more sustainable and fulfilling way of setting goals can hence be to define how we want to feel each day. In the before-mentioned women’s group, we were encouraged to set three intentions for how we want to feel during the next 6 to 12 months. We were then asked to report back daily for 21 days what we did each day to achieve this feeling. I chose that I wanted to feel 1) grounded in myself, 2) joyful with my family and friends (consciously enjoying moments with them), and 3) visionary and purpose-driven in my work. It was proposed to choose one emoji per feeling and to shortly check in on our WhatsApp group each day, putting the emoji and then writing a sentence of what we did to get closer to our desired feeling. I must say that this approach has been life-changing for me. Bringing your attention to your desired feelings each day, makes you live and enjoy your days much more consciously. I look out for little moments that bring me joy with my loved ones on a daily basis now. It could be anything from a nice self-cooked dinner with my husband to the visit of an animal park and the glowing eyes of our daughters. Similarly, I try to take little moments here and there each day to center and ground myself. Be it by taking a few deep breaths, by slowly enjoying a cup of coffee, or by taking a few minutes to journal about my day and my feelings. Reflecting on how you want to feel each day and setting your daily intentions accordingly is an extremely valuable tool in my eyes. The actions will then somehow follow automatically, and it becomes much easier to prioritize and organize your plans and to-do lists. 3. Get yourself a GOOD PLANNER that helps you focus on your broader goals and not just your imminent to-do list I love writing to-do lists and have often had discussions with my husband about whether they are helpful or not. For me, there is nothing better than writing down what comes to my mind as it clears up space in my mind for other things. For him, my endless to-do lists seem like a self-imposed stress factor ruling my life. It is true that to-do lists can be helpful but also frustrating since oftentimes we have way too many items on them, and we might feel frustrated if we only get done a fraction of them. Or we might feel that we are just rushing throughout our days to
What We Can Learn from the U.S. About Developing a Positive Mindset
A positive mindset and attitude can help us enormously in dealing with challenges and in living a more fulfilling day-to-day life Our thoughts and words matter You might have heard about the famous poem, attributed to various people, which says: “Watch your thoughts, for they become words;watch your words, for they become actions;watch your actions, for they become habits;watch your habits, for they become your character;watch your character, for it becomes your destiny.” Our thoughts play a vital role in how we view and experience life. They can stir our emotions and, as a consequence, our words and actions. While it isn’t possible nor human to feel happy all the time, we can learn (and I am speaking for myself here as well!) to stir our thoughts in a helpful direction. In this article, I would like to share a few of the positive mindset attitudes that I have encountered in different countries and that I found very helpful. When living in the U.S. and later on when socializing and working with people from the U.S., I was repeatedly impressed by an underlying positive attitude in many of them. What stood out to me was the word choice used when talking about difficult situations or life challenges. For example, people would frequently describe a challenge as an “opportunity for growth” and express criticisms in a kind, constructive way, using phrases like: “There is some room for improvement.” Viewing situations not as something static and negative that can’t be changed, but rather as something that can always be changed for the better, is a trait that I appreciated in many American people I met. Think big and dream big The U.S. is famous for its rags-to-riches stories, which are based on the underlying belief that anyone can make it to something if they work hard enough and regard the sky as the limit. Of course, in reality, it does not always play out like this, and there are also systemic issues that make life harder for some people than for others. But the idea behind all of this—to have a dream and go for it and give it your all to reach it—is something very inspiring that I have been observing among many of my American colleagues and friends. Walt Disney used to say: “If you can dream it, you can do it.” I love this quote, and I think there is a lot of truth in it. If we allow ourselves to dream big and visualize how we would like the different areas in our life to be like, we can—and most likely will—find ways to get there. We attract what we focus on, and if we focus on how we would love our life to be, our minds will naturally start to look for ways to get there. And then it is about actually taking small, continuous steps to get where we want to be. The power of developing a ‘growth mindset’ There is another fascinating research study in terms of mindsets coming from the States. Professor Carol Dweck from Stanford University explains in an inspiring TED Talk called “The Power of Believing that You Can Improve” how important it is to have a growth mindset instead of a fixed one. A fixed mindset implies that you think that your intelligence and your talents are fixed. If you are not good at something, you never will be and should just live with it. A growth mindset holds that intelligence and talents can be developed over time. When faced with a challenge, people with a growth mindset see the challenges as an opportunity to grow. They know that with effort, strategy, focus, and perseverance, they will be able to reach their goals. Carol Dweck refers to a case in a Chicago high school that became famous for using the concept of “not yet” in its grading system. Instead of telling students that they failed a class and give them an F for a fail, the teacher would grade it as “not yet.” This simple change of wording can have a tremendous impact on the way students perceive themselves and their abilities. “Not yet” implies that it is only a matter of time and effort until you get there. If you invest yourself into your goal, you can reach anything you want. So nowadays, when I start thinking that I am not able to do something, I often pause and then tell myself: “Judith, you aren’t able—yet.” This implies that one day I will be if it is something I want to invest myself in! Japan and the kaizen principle While living in Japan, I noticed one personal trait in many people: the willingness to keep learning and improving. One of Japan’s most famous sushi chefs, Jiro Ono, has worked all his life to consistently improve the sushi that he offers in his well-known restaurant. It can be tiny things, like massaging the octopus 45 minutes instead of 30 minutes to make it more tender for the sushi or improve the rice’s consistency each year a bit more. There is a constant strife for perfection. And while at times this might seems a bit extreme, there is a great underlying principle lying below: a humble attitude, a commitment to a task, and the willingness to keep learning. The Japanese term kaizen, which stands for “change for the better” or a “continuous improvement,” expresses this attitude beautifully. It originated in the business environment in Japan after World War II. It was influenced by American business-advisory teams that had come to Japan to talk about quality management after the war had left many Japanese companies destroyed and people’s morale devastated. Masaaki Imai, the founder of the Kaizen Institute, who coined the term kaizen, says that the message of kaizen is that no day should go by without some type of improvement. At that time, the principle was mainly directed at company improvements (Toyota is one of the companies that successfully applied the
