“Give me one moment in time
When I'm more than I thought I could be
When all of my dreams are a heartbeat away
And the answers are all up to me
Give me one moment in time
When I'm racing with destiny
Then in that one moment of time
I will feel
I will feel eternityYou're a winner for a lifetime if you seize that one moment in time
Make it shine”
One Moment in Time by Whitney Houston (Click here for the song)
“I asked your client if he had achieved his coaching goals. He shared that he aimed to determine if he was ready for a more senior role on the executive team. Not only did he decide to apply for the promotion, but he successfully secured the position.” As he spoke, I noticed he sat up straighter, with a sense of pride and began to smile as he recalled his achievements"
Feedback from the People and Culture manager on recent coaching engagement.
Many clients and colleagues have reflected that the end of the year is typically characterised by to-do lists, parties, and a sense of overwhelm. Regular readers know that this is, of course, not a good recipe for well-being. Researchers have found that taking the time to reflect on past achievements is one element to ending the year on a positive note.
Remember that an achievement is the successful completion of a goal or task that leads to personal feelings of pride and satisfaction.
Take the time now to think about what you have accomplished this year in life and work.
Jot down or email me the achievements in the STAR E format:
Situation/Task,
Action,
Result and
Emotion. (yes, the E is new).
For each achievement, take a moment to pause and think of the emotions you felt at the time of accomplishment and now upon reflection.
“I've tried to cut these corners
Try to take the easy way out I kept on falling short of something
I coulda gave up then but
Then again I couldn't have 'cause
I've traveled all this way for something
Now take it in but don't look down'
Cause I'm on top of the world, 'ey
I'm on top of the world, 'ey
Waiting on this for a while now
Paying my dues to the dirt
I've been waiting to smile, 'ey
Been holding it in for a while, 'ey
Take it with me if I can
Been dreaming of this since a child
I'm on top of the world”
On Top of the World by Imagine Dragons (Click here for the song)
Researchers have found that taking the extra step of savouring an experience elevates the benefits of reminiscing and promotes meaning.
Savouring a moment requires actively noticing and being mindfully aware of a positive experience as it unfolds. However, simply being mindful of a positive experience doesn’t automatically mean you’re savouring it. To truly savour, you must consciously regulate and prolong the positive aspects of the experience, allowing yourself to fully enjoy and appreciate it. Researchers have found that savouring the moment requires you to notice and be mindfully aware of an ongoing positive experience; it involves focusing on both the pleasurable features of the stimulus as well as the positive emotions that arise from encountering it.
Some practical steps:
Savouring the past.
Take a few minutes to reflect on a happy, joyful, or pleasant event from the past week or month. As you recall this moment, focus on the details: the people involved, the smells, sounds, physical sensations, and sights you experienced. Try to re-create the positive emotions you felt at the time. As you savour the memory, allow your thoughts to drift to other aspects of the experience that bring you joy. Hold on to those uplifting feelings and take a deep breath, noticing how these emotions feel in your body. Let the emotions fade naturally, and when you're ready, gently shift your attention back to whatever you were doing.
Savour the present.
Take the time to pause and be mindful whenever you experience something positive. When you feel good, take a moment to hold onto those positive emotions and reflect on what brought them about. You can capitalise on these positive events by telling others and expressing the positive emotions in your facial expressions and body language.
Savour the future.
Research has shown that humans experience positive emotions while striving toward a goal, even before achieving it. When we imagine future scenarios, the brain simulates the responses that would occur if those situations were real. This neural process not only allows us to empathise with others by imagining their perspectives and understanding their mental states but also helps us gain self-awareness. By mentally playing out future scenarios, we can predict how we might think, feel, and respond. In doing so, we often experience thoughts and emotions similar to those we would feel if the situations were happening in real-time.
What are the benefits of savouring an experience?
Deepens your sense of meaning and strengthens your connection to life.
Fosters stronger relationships by encouraging the sharing of positive moments with others.
Elevates positive moods, making life feel more purposeful and fulfilling.
Builds self-efficacy, enhancing your confidence in your ability to accomplish goals.
Cultivates gratitude by increasing awareness of those who supported your achievements through their encouragement and actions.
“There's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be an uphill battle
Sometimes you're gonna have to lose
Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb
Yeah, yeah”
The Climb by Miley Cyrus. (Click here for the song)
What about negative experiences?
Positive reappraisal can enhance savouring by broadening attentional awareness. Researchers have found that deliberately focusing on savouring, even during challenging times, can be beneficial. Reframing negative events in a positive light may free up mental resources that would otherwise be spent ruminating, allowing for greater attention to savouring positive moments. Moreover, recognising that positive and negative experiences are distinct aspects of life can help shift focus toward appreciating positive experiences, even in the absence of reappraising the adversity itself.
In the context of adversity, the experience of savouring is different; it requires the realisation that something good can conceivably come from something challenging. Savouring, in this sense, is about appreciating the possibility of transformation and growth amidst struggle. It also allows one to savour the emotional impact of acknowledging one's own growth and transformation through difficult times.
“And we can build this thing together
Standing strong forever
Nothing's gonna stop us now”
Nothing’s Gonna Stop Us Now by Starship. (Click here for the song)
The client connection:
Last week, my client decided she needed to lift the mood as the weeks grew more hectic. She chose to adjust the agenda for her next team meeting, asking everyone to share their achievements while emphasising the emotions associated with their successes. This morning, she emailed me to say that the meeting went well and turned out to be more beneficial than her usual approach of focusing solely on the critical tasks that needed immediate attention.
A heartfelt thank you to my client who, while describing her wellbeing not-negotiables, reminded me of the powerful impact music can have on mood. It inspired me to get a little more carried away than usual with the inclusion of song lyrics!
Final Thoughts and Feelings:
While writing this blog, I began to reflect on my own achievements in 2024 and the associated emotions. I am deeply grateful to you—my readers, clients, colleagues, and friends—for inspiring me to contribute to leadership growth and well-being through my blog, coaching, and mentoring master's students. In your own unique ways, you have helped me stay true to my values of honesty and integrity and supported my mission of fostering work cultures where everyone is kind and can thrive.
As always, please email me if you or anyone in your network would benefit from coaching, if you have any comments or if you want to just catch up.
Please click here if you would like to read my past blogs.
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References:Available on request.
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