Create a new reality - 1 minute every day

A few days ago, I was coaching a client. During our session, I noticed my mind expressing many judgments.

It was pushing me towards one perspective: the one my mind wanted me to see. It was as if I were projecting one version of reality instead of looking at the whole picture. Recognising those judgements allowed me to set them aside and remain curious about my client’s experience.

Do you remember the last time you overreacted? Your mind may have cooked up an unhelpful dish, triggering strong emotions – and you accepted the meal without questioning its ingredients.

Unhelpful beliefs can lead us to imagine catastrophic outcomes. The reality is that you cannot always rely on past experiences to resolve present situations. Your past may offer an initial interpretation, but it may not be the most accurate or helpful one.

Challenging unhelpful beliefs can open the door to growth and new possibilities.

Creating a new experience starts with a decision

What do you desire to create in your life? Seriously: what do you want that you don’t currently have? Close your eyes for a few seconds, if that feels comfortable, and consider the question.

Once you have made your choice, your mind is likely to connect that new desire with your existing beliefs and experiences. Your initial thoughts may echo the past.

Creating something new can feel unsettling. The mind often uses previous experiences to anticipate risks and protect us from possible discomfort or disappointment.

It may begin dismissing the exercise and producing reasons not to initiate a change in your life. Rather than treating these thoughts as instructions, become curious about them.

If that happens, you might tell yourself:

“I notice these thoughts, but I don’t need to follow them right now. I want to create a new experience in my life.”

Turn down the inner “blah, blah, blah” radio and gently return your attention to what you desire.

You are now becoming more conscious of your thought process. The next step is to ground that intention in action.

Success can start small – with a first step lasting only one minute and repeated regularly.

You can grow a project brick by brick and minute by minute.

One minute every day to connect with yourself

Breathe slowly for one minute, apply a moisturiser that suits your skin, sit on a bench and enjoy the sunlight or revisit one of the most fulfilling moments of your day.

One minute every day to develop a neglected project

Remove one item you no longer like from your surroundings, research a new activity, look for a theatre or evening class or reconnect with an old project.

Remember those papers left in a pile, drawer or box? Spend one minute taking the first step.

One minute every day to approach a fear or try something new

What manageable action makes you feel slightly nervous? How might you feel after trying it?

You could contact an old friend where doing so feels appropriate, visit a new place, begin learning a skill or ask a neighbour to tell you about one of their talents.

You do not need to confront your greatest fear immediately. Start with a small, safe step that stretches your comfort zone without overwhelming you.

One minute every day to show love and appreciation

Tell someone important to you, “Thank you for being in my life.” Smile at someone in the street, contact a person whose kindness made a difference to you or perform a small act of generosity.

You might also apologise to someone you have hurt, provided that making contact is appropriate and you can do so without expecting anything in return.

One minute every day to create change

Small actions may appear insignificant, but repeating them can help you develop momentum and turn an intention into part of your life.

How about using the next minute to take your first step?