Now let's do an exercise. And of course, when I say let's, I only mean that you should do the exercise, the exercise is going to be aimed at you being more aware of your emotions during your work day. And when you're more aware of them, then you're going to be able to change them for the better. So it's kind of the first step. So let me even before this exercise, if I were to ask you, what are your predominant or more most frequent emotions. And if you had to think about it too much, then it's not something you've been paying attention to.

And if it's not something you've been paying attention to. In a way, it's good news because we have a lot of low hanging fruit that then we can improve and get you some results. So all the time in your work, they do this experiment, get a little piece of paper or if you're environmentally conscious, you can do it on an Excel spreadsheet if you like. And write down the emotions that you feel during the day. Try to fish them out of yourself. Try to identify them and write them down and acknowledge them.

Then next to them you want to write it with whom did you have this? After? What kind of interaction? Did you have this and what really led to this feeling. So the feelings that you might have the common ones are frustration, anger, and the positive one that you really want is enthusiasm. Okay?

There's a really big difference in your experience of your day and your work day. If your feelings are largely negative ones versus enthusiasm, enthusiasm is the number one most desired emotion because you want to you see the future brightly, you're optimistic, you're ready to go and really do your best work. That's when enthusiasm puts you in a position to do okay and you want all of your interactions to the outcomes should be four You and your partner with whom you had the interaction, both of you should come out of it enthusiastically, ready to work ready to do what's next. And if you do if you write these things down, and you also want to find out how often the negative and the good emotions happen in the day, and then you want to problem solve, how to change those interactions around, but you're not going to be able to problem solve of how to change those interactions around until you identify and acknowledge that you're having certain feelings, okay?

And once you identify them, you can experiment with changing your interactions and get to enthusiasm. So that's really the checklist and exercise. So maybe on a Monday you'll or like, maybe you can do this a whole day or a whole week even track your emotions. And then over the weekend, you can sort of plan out different things that you would do. situations that caused you to have the negative anger, frustration, those kinds of outcomes. And then see how you can change or maybe avoid those interactions all together so that most of your day can be filled with positive emotions that will give you the most energy for better work.