6 Ways To Transform Your Workday in 15 Minutes or Less - Less frustration, more fulfillment.

Are you happy at work?

If someone asked you this question, what would first come to your mind? Maybe you’d evaluate your job satisfaction with the type of work you’re doing — does it fit your skill set and challenge you? Others may equate career happiness to compensation or the prestige of a particular employer.

Studies show that people who are most satisfied at their job point to a wide range of features from friendly co-workers, a positive company culture, good pay, and high-quality management to fringe benefits like work-life balance and feeling valued in the workplace. However you define happiness for yourself, one truth remains: your mental health is as critical — if not more important — to your long-term success as the hours you log at the office. When people feel happy and valued at work, the generate greater results. They’re able to focus and succeed at the job at hand, while remaining resilient in the face of challenges that arise.

Here are some practical tips you can start using today to increase your career happiness.

Turn Off Facebook

Social media, especially Facebook, can be like a black hole that sucks you in with its endless updates, wasting your time and zapping your focus. No matter what web browser you use, you can quickly and easily install a tool to quiet your newsfeed or remove it altogether, allowing you uninterrupted serenity to think and create — two essential elements for happiness at work. Even better, consider doing a social media detox for a month to see the impacts it has on your overall wellbeing and productivity. You’ll be amazed by how much more you can accomplish and how much better you feel without the deluge of posts cluttering your desktop (and mind).

Define Your “Why”

Think about what work means to you and why you do what you do. Is your job a means to earning enough to transition to freelancing and travel the world within three years? For others, their drive may be rooted in a broader mission. Does your job allow you to make a positive impact for a cause you’re passionate about?

What we find personally meaningful and how we go about achieving it differs from person to person, but research shows that identifying your “why” is key to staying happy and productive on the job. When you feel overwhelmed or unmotivated, ask yourself the following: “If I could only share or teach one message to one group of people, what would my message be?”

Institute a Mandatory Laughter Policy

It’s often said that laughter is the best medicine, and it turns out that it’s an effective productivity booster too. A good belly laugh can have a soothing neurocognitive effect, flooding your brain with chemicals that reduce your body’s natural stress response. You could try working a viral BuzzFeed clip into your lunch break or interject a funny quote to lighten the mood during a presentation.

Do One Good Deed

We’ve all experienced the boost that happens when we lend a helping hand to someone else, and this pay-it-forward principle holds true in the workplace. A little altruism goes a long way: studies show that happier workers help their colleagues 33% more than those who are unhappy.Whether it’s taking on some simple tasks for an overwhelmed colleague or grabbing an extra coffee to give away in the morning, giving back to your team is a surefire happiness hack.

Design Your Own 30-Day Challenges

Setting goals and reaching for objectives increases satisfaction with our lives, increasing self-esteem and positively impacting our perception of what we’re capable of. Progressing toward a goal is the gift the keeps on giving — the further you get along the path, the more psyched up and self-disciplined you become, so that there’s almost no stopping you. At the beginning of each month or quarter, devise a challenge for yourself that you can get enthusiastic about working toward, such undertaking a 30-day sprint to complete a big project, learning a new skill like coding, or taking on a stretch assignment that exposes you to dealing with different people in the company.

Replace “What’s Wrong?” with “Tell Me More”

Stuck working with a total pain in the butt? While this can be a total drag, it’s something we all deal with. To help the situation, keep in mind “MRI” — most respectful interpretation; or giving people the benefit of the doubt and assuming they are coming from a respectful place rather than one of malicious intent.

For example, your cube mate may not even be aware of their annoying pen-tapping habit and it’s certainly not part of some grand scheme to drive you nuts. The next time you find yourself getting frustrated, remind yourself to give your irksome colleague or client the benefit of the doubt. This change of perspective can do wonders for your mood by shifting your mind to a positive state, rather than a defensive one.

Establish an Evening Gratitude Ritual

Before you pack up to leave the office each evening, review three things that went well during the day or that you feel grateful about. This little ritual — no matter how tough the day was — can become something to look forward to and help you end each day on a positive note. Even better, this steers your brain toward habitual positive, growth-oriented thinking. As you work to identify three things you’re grateful for (don’t cheat and settle for two!) you’re training your brain to see opportunity in challenging circumstances, rather than allowing it to get stuck in a pattern of negativity. And of course, don’t forget to express your gratitude to colleagues. Chances are, your affability will rub off on them, and the workplace will become a more pleasant one.

No matter how much your job may make you crazy, there are strategies you can implement — starting today — to make it better. By working some of these tips into your day, you’ll be able to come home feeling less drained and frustrated, and more ready to tackle what the next day has in store.

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Melody Wilding is a performance coach for sensitive high achievers and a professor of human behavior. She helps leaders at companies like Google, Facebook, HP, Salesforce, and HBO stop doubting themselves so they can strive for a successful career and a balanced life.