Welcome back to Consider Yourself Hugged! Click below to watch, or Click here to listen to Episode 180.
*Disclaimer:
The information in this show is not intended to be therapy or to address your individual situation. It is information based on experiences, opinions, and research. If you need further help, please reach out to one of the resources at the end of the show notes, or others in your area.
Hey everyone! Welcome to another exciting episode with Michelle and me! A quick recap of where we’ve been so far:
Module 1: Introduction to Positive Psychology
We introduced the pillars of the field, including the PERMA Model
Module 2: Determining Character Strengths & Applying Them
We introduced you to the concept of strengths and took a fabulous online assessment
Module 3: Happiness and Well-being
We took several assessments here, which we asked you to repeat at least once
Module 4: Meaning of Life & Accomplishments
SMART goals were introduced here – so fun!
Module 5: Positive Emotions
You learned how to incorporate more of them into your life – powerful module!
Module 6: Self-Esteem and Self-Confidence
I had a few epiphanies – hope they help you!
I need to remember humility is one of my strengths, but that is not the same thing as low self-esteem.
STOP comparing myself! I am successful in speaking because of my presentation style, not despite it.
The final question on the activity sheet was How does it feel to see your progress? I went to the How We Feel app and chose two:
Amazed and
Successful
I personally realized how much these modules are spilling into every area of my life, and I hope that’s happening to you too! Michelle made a great point that if we don’t regularly engage with the tips, we don’t grow!
Now, on to module 7! Today, we’re talking about two powerful forces that impact every aspect of our lives—optimism and motivation. These aren’t just buzzwords; they are skills you can develop, and together, they hold the key to both personal and professional growth.
We know that life can be tough, and sometimes it feels like things just aren’t going our way. That’s where optimism comes in, giving us the ability to see a brighter future. But it’s not just about having a positive mindset—it’s about staying motivated to keep pushing forward, even when the going gets tough.
As always, we’ve put together an activity sheet filled with exercises to help you apply the strategies we’ll discuss today. Don’t worry, we won’t go over all the exercises here—you’ll get those on the sheet—but we’ll give you a sense of what’s to come. Let’s dive in!
What is Optimism?
Optimism is often misunderstood as being overly positive or naïve, but in reality, it’s much deeper than that. Optimism is the mindset that allows you to view challenges as temporary and surmountable. It’s the belief that, even though things may be difficult right now, they will improve, and you have the power to influence the outcome.
Michelle and I often talk about how optimism impacts not only our mental health but also our physical well-being. Research shows that people with an optimistic outlook tend to have better health outcomes, live longer, and generally enjoy a higher quality of life.
Optimism doesn’t mean ignoring the tough stuff—it’s about recognizing the difficulties but believing that you can get through them. On our activity sheet, you’ll find a great exercise to help you practice this skill by identifying areas in your life where you can reframe negative thinking into more optimistic perspectives. Trust me, this is a game-changer.
Understanding Pessimism and How It Differs from Optimism
To really understand optimism, we have to talk about its counterpart—pessimism. Pessimism tends to look at the world through a lens of negativity, seeing obstacles as permanent and inevitable. Pessimists often believe that any success they experience is just luck and that bad things are bound to happen again.
Here’s a quick comparison:
- Optimist’s View: “This project didn’t go well, but I can learn from my mistakes and improve next time.”
- Pessimist’s View: “This project failed because I’m not good enough, and I’ll probably fail again in the future.”
The key difference is how each person interprets challenges. Optimists see them as temporary setbacks, while pessimists see them as permanent flaws. This is something we’ll dive deeper into during today’s discussion, and you’ll have a chance to apply this concept with the Optimism Reframe Exercise on the activity sheet.
Why Optimism and Motivation are Connected
One of the most interesting things about optimism is how it connects directly to motivation. When you believe that things will get better, you’re much more likely to stay motivated to work toward your goals. On the flip side, when you’re feeling pessimistic, it’s much easier to give up because you don’t believe that your efforts will make a difference.
Michelle and I have seen this connection play out in so many ways in our personal and professional lives. For example, when you start a new project at work, if you feel optimistic about the outcome, you're going to stay motivated through the tough parts. But if you’re already convinced it’s going to fail, it’s hard to find the energy to keep pushing.
On the activity sheet, you’ll find an exercise to help you visualize your best possible future, which is such a powerful tool to fuel your optimism and, in turn, your motivation.
The Science Behind Motivation
Now, let’s talk specifically about motivation. Motivation is the inner drive that compels us to act toward a goal. Whether it’s training for a marathon, pursuing a promotion, or simply finishing a challenging work task, motivation is what keeps us moving forward.
But motivation isn’t a constant—it ebbs and flows. Sometimes, we feel unstoppable, and other times, even getting out of bed feels like an achievement. That’s normal! The trick is knowing how to reignite your motivation when it’s low and maintain it over the long haul.
Michelle and I love this quote: "Motivation is what gets you started. Habit is what keeps you going." This speaks to how motivation can kickstart your efforts, but systems and habits are what sustain you.
We’ve prepared an exercise on your activity sheet that helps you track your daily motivations and uncover patterns. Sometimes the smallest things, like a clean workspace or a compliment from a coworker, can reignite your motivation. Tracking these moments can reveal powerful insights into what truly fuels your productivity.
Dealing with Obstacles: Problematic Behaviors and Procrastination
We all face obstacles that can derail our motivation—whether it’s procrastination, stress, or bad habits. One of the biggest challenges to staying motivated is when we fall into problematic behaviors like procrastination. These behaviors provide short-term relief (like avoiding a task) but lead to long-term costs (like missed deadlines or poor-quality work).
It’s crucial to understand the short-term benefits of these behaviors because that’s what keeps us stuck. For instance, procrastination might relieve stress in the moment, but the long-term effect is increased pressure and poor performance. On your activity sheet, we’ve included a Cost-Benefit Analysis exercise to help you break down these behaviors and discover why you might keep repeating them.
Tips to Beat Procrastination and Build Momentum
Procrastination can be a motivation killer. One simple strategy that works wonders is breaking tasks into smaller, manageable steps. Michelle and I are big fans of the humble to-do list—not just for staying organized, but for the sense of accomplishment that comes from crossing things off!
We encourage you to make a list of both personal and professional tasks. You’d be surprised how crossing off small tasks can build momentum toward tackling the bigger ones. We’ve included a To-Do List Challenge on the activity sheet that’s designed to help you overcome procrastination by creating structured action plans.
Staying Optimistic and Motivated Over the Long Term
Both optimism and motivation are things you can build and strengthen, just like any other skill. The more you practice, the better you get at staying optimistic and motivated, even when life throws challenges your way. Michelle and I believe that it’s about making small, consistent changes that lead to big results over time.
This week’s activity sheet will guide you through exercises that will help you stay on track with both your optimism and motivation, so grab It below. These tools are designed to be revisited regularly, so don’t hesitate to come back to them whenever you need a boost.
Wrapping Up
Thank you so much for joining us for today’s episode! We hope you found this conversation about optimism and motivation insightful and that you’re excited to dive into the exercises we’ve prepared on the activity sheet.
Remember, optimism and motivation aren’t just things you have or don’t have—they are skills you can build and strengthen over time. We’re so excited to hear how these tools work for you, and as always, feel free to reach out to us with your thoughts and feedback.
Stay motivated, stay optimistic, and remember—you’ve got this!
Tami & Michelle
Stay tuned for the next episode, where we’ll continue our exploration of positive psychology and dive deeper into practical strategies for enhancing your well-being. Thanks for staying with us through this!
As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. If you'd like to know more about my Mental Health First Aid Courses, contact me at 615-497-7714 or tamiwest@tamiwest.com.
And until next time, Consider Yourself Hugged 😘🤗
Michelle Kixmiller, MSN, MAE, RN, APN, PMHNP-BC
Michelle Kixmiller is a Board Certified Psychiatric Mental Health Nurse Practitioner and Licensed Educator. She works with children and adults with mental health needs including depression, anxiety, bipolar disorder, post-traumatic stress disorder, ADHD, autism, schizophrenia, and obsessive compulsive disorder. Michelle served as a public school teacher and science department chair for over a decade when a family tragedy pulled her in a different direction. The death of her younger brother after a multiple year battle with depression and alcoholism led her to pursue a career in the mental health field. She went back to school to become a registered nurse graduating and gaining experience as a critical care nurse at a level 1 regional burn center prior to completing a graduate degree to become a mental health nurse practitioner. Her vision is holistic care through teamwork to create a more peaceful school environment for students and staff alike. No one should have to struggle alone. Michelle currently works full time for a non-profit community mental health center at an outpatient clinic and works PRN for an inpatient crisis stabilization unit. When not at work she loves spending time with family, traveling, watching movies (not scary ones), running (slowly), and Crossfit. Contact Michelle at Silver Lining Psychiatric Solutions, 615-378-7713 or mkixmill@gmail.com.
Thanks for joining!
I hope this has been helpful today, and thank you for joining! As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. If you'd like to know more about my Mental Health First Aid Courses, contact me at 615-497-7714 or tamiwest@tamiwest.com.
And until next season, Consider Yourself Hugged 😘🤗
Mental Health Resources:
Tami West, PhD
Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.
Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity.
Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. In any given year, Tami speaks to groups with audiences consisting of anywhere from 100 to 3,000 people.
Dr. West is the author of several successful publications including three books: The Stress Club, Life Without the Monsters and Thrive. When she's not speaking or writing, you might find her with her traveling with her husband and family, reading historical fiction, or watching Big Bang Theory.
Tami connects with audiences through real experience, cutting edge research, and transparent stories – all sprinkled with humor! She will make you laugh, cry, and shine a refreshingly new light on life's challenges.
Television Interviews
Contact Tami at tamiwest@tamiwest.com or follow her at Tami West Seminars.
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