Feeling drained, stressed, or unmotivated at work is more common than you think. From endless meetings to mounting deadlines, the daily grind can leave anyone stuck in a loop of frustration, sadness, or anger. Psychotherapist Steven Stosny, author and expert in emotional regulation, tells CNBC Make It that even brief interventions can help regain control and lift your mood.
Focus on What You Can Change
Stosny’s first principle is simple: shift your attention from what is beyond your control to what you can influence. “If someone is being very rude to me, I can’t improve that,” he says. Instead, observe the situation objectively, consider why it might be happening, and respond with compassion. This approach reduces frustration and helps restore emotional balance, empowering you to act in your own best interest.
Reframe the Past, Focus on the Future
Dwelling on past mistakes can amplify stress and regret. Stosny advises focusing on future actions instead. For example, if a heated exchange at work leaves you upset, consider how you will respond differently next time. “You can feel your confidence going up as you look to the future,” he explains. By planning and adjusting your reactions, you strengthen both emotional resilience and personal motivation.
Widen Your Lens
When negative feelings dominate, Stosny recommends stepping back to assess actionable steps. If you overspend impulsively, instead of stewing in shame, identify corrective actions and adjust habits. “Power is acting in your long-term best interest,” he notes. By redirecting energy toward constructive solutions, stress becomes manageable rather than overwhelming.
Motivation Is a Skill, Not a Gift
Supporting this, motivation scientist Ayelet Fishbach, professor at the University of Chicago, emphasizes that staying motivated is about knowledge, not willpower. In her TED Talk, The Science of Motivation, she explains that changing your environment or perspective makes goals enjoyable and sustainable. For instance, pairing exercise with something pleasurable, like walking a puppy, transforms a dreaded task into a rewarding habit.
Make Goals Enjoyable and Achievable
Fishbach’s research highlights why many abandon goals: the process itself is often unenjoyable. She recommends breaking larger objectives into smaller, manageable steps, creating milestones that keep motivation high. This approach addresses the so-called “middle problem,” where enthusiasm typically wanes. Experts agree that aligning tasks with personal meaning, celebrating small wins, and designing environments for success can restore focus and productivity.
A Strategic Approach to Work Stress
Ultimately, regaining focus during stressful periods requires more than sheer willpower. By targeting what you can control, reframing setbacks, taking actionable steps, and making goals enjoyable, you can rebuild emotional resilience and motivation. As Stosny and Fishbach emphasize, the right mindset, combined with practical strategies, can transform even challenging workdays into opportunities for growth and satisfaction.
Focus on What You Can Change
Stosny’s first principle is simple: shift your attention from what is beyond your control to what you can influence. “If someone is being very rude to me, I can’t improve that,” he says. Instead, observe the situation objectively, consider why it might be happening, and respond with compassion. This approach reduces frustration and helps restore emotional balance, empowering you to act in your own best interest.
Reframe the Past, Focus on the Future
Dwelling on past mistakes can amplify stress and regret. Stosny advises focusing on future actions instead. For example, if a heated exchange at work leaves you upset, consider how you will respond differently next time. “You can feel your confidence going up as you look to the future,” he explains. By planning and adjusting your reactions, you strengthen both emotional resilience and personal motivation.
Widen Your Lens
When negative feelings dominate, Stosny recommends stepping back to assess actionable steps. If you overspend impulsively, instead of stewing in shame, identify corrective actions and adjust habits. “Power is acting in your long-term best interest,” he notes. By redirecting energy toward constructive solutions, stress becomes manageable rather than overwhelming.
Motivation Is a Skill, Not a Gift
Supporting this, motivation scientist Ayelet Fishbach, professor at the University of Chicago, emphasizes that staying motivated is about knowledge, not willpower. In her TED Talk, The Science of Motivation, she explains that changing your environment or perspective makes goals enjoyable and sustainable. For instance, pairing exercise with something pleasurable, like walking a puppy, transforms a dreaded task into a rewarding habit.
Make Goals Enjoyable and Achievable
Fishbach’s research highlights why many abandon goals: the process itself is often unenjoyable. She recommends breaking larger objectives into smaller, manageable steps, creating milestones that keep motivation high. This approach addresses the so-called “middle problem,” where enthusiasm typically wanes. Experts agree that aligning tasks with personal meaning, celebrating small wins, and designing environments for success can restore focus and productivity.
A Strategic Approach to Work Stress
Ultimately, regaining focus during stressful periods requires more than sheer willpower. By targeting what you can control, reframing setbacks, taking actionable steps, and making goals enjoyable, you can rebuild emotional resilience and motivation. As Stosny and Fishbach emphasize, the right mindset, combined with practical strategies, can transform even challenging workdays into opportunities for growth and satisfaction.
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