One thing done well.
This is a practice I am currently using as I focus on doing the work I feel called to do. Note that your Current Way of Being is how you’re currently showing up—through your beliefs, actions, doings, reactions, and ways of checking—and your New Way of Being is how you’d like to show up. In Integral Coaching®️ we use metaphors as a way to capture these two different Ways of Being.
Developing your ability to focus on doing one thing at a time really well.
The purpose of this exercise is to develop your ability to focus on doing one thing at a time really well as you move towards doing the work you feel called to do.
While your Current Way of Being can get overwhelmed with thoughts about how much more they could be doing, your New Way of Being knows that focusing on doing one thing at a time really well is enough. Your New Way of Being is aware that their work will speak for itself and their responsibility is to do it as best they can when given the opportunity. The rest will take care of itself.
When it’s time to get to work on something, take two minutes to focus on the task at hand so that you can do it really well.
First, remove any distractions from your space. Turn your phone off and put it out of easy reach.
Then, get into your body. Move around a bit, shake out your limbs, and check in with how your body is feeling. Notice where it’s tight or open, stiff or soft.
If you’re standing, plant your feet on the ground, straighten your spine, and relax your shoulders and jaw. If you’re sitting, move to a position where you can sit up tall with your shoulders back and down.
Take a few deep inhales and long exhales. Breathe all the way down to your belly on the inhale. When you exhale, do so through the nose and get to empty before taking that next breath.
Now, think about the task at hand. Feel into it. Make note—either mentally or in writing—of what will signal the completion of the task. If it’s a longer task, decide when you’ll take a break to reset before diving back in.
Consider how you’d like to show up as you carry out this particular task. Write down what doing it well means to you. Jot down a few words to describe this way of being. You can also make a note of how you don’t want to be.
Finally, begin carrying out the task. Stay connected to your body, breath, and the way of being you want to embody as you do that one thing really well.
Daily Reflection Questions
At the end of the day: Please take an additional 5-10 minutes to reflect on the experience of focusing on doing one thing at a time really well:
How does your Current Way of Being react to having to focus on doing one thing at a time really well?
What is your New Way of Being checking for to know that they did something really well?
Weekly Reflection Questions
At the end of each week: Please take 15-20 minutes to reflect on the experience of focusing on doing one thing at a time really well:
What are your Current Way of Being’s beliefs about focusing on doing just one thing at a time really well?
What helped your New Way of Being stay focused on doing one thing at a time really well?