Learning How to G.R.I.N.

The G.R.I.N. is a mindfulness technique composed of 4 basic steps aimed to shift your mindset from one of worry and doubt to one of gratitude and confidence. It provides a new outlook on whatever current challenges you are experiencing. The beauty of this exercise is that it is simple, yet effective. It takes less than 5 minutes to complete and only requires a pen, a piece of paper, and a willingness to feel better.?

Grab a journal or a piece of paper, then write down the date and the acronym G.R.I.N. to serve as a reminder for each section you are about to fill out. There is no limit to the number of responses required in each section; write down as much as you need to until you feel you have exhausted each section. I personally try to write at least 4-6 responses for each of the first three steps of the technique (G.R.I.)

Step 1: Gratitude

Start by completing the phrase “I am grateful…” Write down all of the things you are grateful for at this moment, no matter how big or small. It could be as simple as being grateful for your day off work tomorrow, or as deep as being thankful for the gift of life.?

Step 2: Release

Shift your attention to all the things you wish to release from your current consciousness. Think through all of the negative thoughts you tell yourself. What are the stories you tell yourself that hurt your self-esteem? It’s time to let them go by writing down your “I release…” statements. Release the thoughts that make you feel inadequate and don’t serve you anymore.

Step 3: I AM

One of the best ways to build self-confidence and promote well-being is to write down I am statements. I and am are two of the strongest words in our vocabulary, yet many people use these words so carelessly when speaking about themselves. Instead of using these words to put yourself down, reinforce your strengths through affirmations. Write down “I am…” followed by an adjective, talent, or unique ability you bring to this world.?

Step 4: New Intention

Now, shift your focus on what you want your new intention to be for the day. This intention serves as a blank canvas to paint the picture you wish to be today. Write down “My New Intention is…” Think of a goal or intention that will help you take a positive step forward. No need to overwhelm yourself here, just write down one action you want to fulfill with intention today.?

Final Step: SMILE!

The last step of the G.R.I.N. technique is to review what you wrote down-- and smile. Yes, smile, and smile big while you’re at it, because whether you like it or not-- a smile, either real or fake, can release endorphins in your brain that lower stress and support your overall mood. Go ahead and write a self-assuring phrase like “Hey, you got this” or “Keep up the great work I am proud of you” to finish the exercise on a high note. Recognize the fact that you just completed a mindfulness exercise, something few people prioritize throughout their day.

Why is it important to G.R.I.N.?

The G.R.I.N. technique has the power to shift your perspective and keep you from feeling overwhelmed throughout your day. It may prevent you from saying or doing something impulsively that could damage personal or professional relationships. Practice it with consistency and begin to notice the positive changes that occur throughout your day. Whatever your secret formula is to become more mindful, actively pursue it and follow through with an open mind. At the end of the day, find what works for you and watch yourself evolve into a more calm and level-headed professional.

Michael Leytem is a talent management consultant and leadership coach. He is the author of the book titled Catching Leadership which was published in March of 2020.?For more information visit?www.catchingleadership.com?