Coaxing my best self to show up

Historically, the time between hitting the snooze button on my alarm and getting out of bed has been the worst part of my day.

One of two things usually happens. One, I might immediately open my phone and start scrolling through facebook, which gets me amped because of the memes and sensational posts. Or, my mind starts to run through my to-do list, and I feel like garbage out of the gate because I’m always behind and that’s the first emotion I’m feeling to start the day.

Either way, I never fall back asleep, which makes me feel even worse because I’ve wasted 9 (or 18 or 27) minutes of my day on top of putting myself into a bad mood. This cycle repeats, every day. 

And every day our culture is like Lucy pulling the football out from under me, and I’m Charlie Brown thinking today is different and ending up on my ass before I’ve even put my slippers on.

This past week, I’ve been trying an alternative snooze cycle.

I’m in bed, my eyes are closed, and I’m cycling through my day. But instead of dreadfully asking, “what do I have to do today?” I’m thinking, “what would my day look and feel like today if I were being the best version of myself?”

And I visualize in my head, myself, going through my day at my best. Hour by hour, I’m feeling my attitude and my body. I’m imagining how I am treating others. I’m thinking about how I’m approach the day’s work if I’m at my peak. I’m thinking about times when my day is going to spiral out of control, and I’m feeling in my bones how to bring it back to balance. I’m thinking less about what I have to do, and more about how I’m going to act.

It’s a dress rehearsal for the day. And it takes about 3 minutes.

I remember from dance recitals  growing up, what dress rehearsal feels like. It’s different than rehearsals at the studio, because you’re in the space you’ll be performing and you’re actually wearing the clothes and costume as if it’s the real thing. It’s as close to the real thing as it gets without performing in the actual show.

But there’s less pressure because it’s not the recital; you know it’s not the real show. Which makes it a risk-free rep. But dress rehearsals are amazing because they help your body know what the real thing will be like, for the most part. So when the real show happens, you’re as ready as you can be.

I tried “dress rehearsal for the day” visualization once, and I was hooked. I’ve done it every day since. As I went throughout my day, after the first morning of doing this exercise, I felt like I was in a prepared posture instead of a defensive one. When things started going badly during my day, it’s like my mind and body had muscle memory kick in to recognize that something was wrong and self-correct.

The truth is, I have not been at my best for the past few months. I have been getting angrier at my children more quickly. Resentment piles up faster when I perceive an affront of disrespect from my family or at work. I am more overwhelmed by my to-do list. I have been in a state of general malaise more days out of the week, then I was a year ago. And like most mortal men, when tension piles up, it leads to conflict more often than it would otherwise.

And I don’t want more conflict in my life. I don’t want to be that resentful husband. I don’t want to be that angry father. I don’t want to be that self-absorbed neighbor or colleague.

The problem is, life has trade offs. In addition to not wanting to feel so much tension, I don’t want to give up on the priorities I care about that give me this tension in the first place. Nor do I want to to accept this tension and have a short fuse basically all the time.

There’s one way I see out of this trade off, and that’s to be my best self: behaving with a better attitude and a clearer mind throughout the day. Because my best self is better equipped to deal with this tension than my average self is. My best self creates growth and love from tension, my average self gets washed over by it.

But it’s not easy to get him to show up all the time, even though I want him to. Which is not unique to me, I think. I think a lot of us want our best self to show up more often.

This dress rehearsal visualization has helped my best self show up more regularly (at least a little), which is why I wanted to share it with others.

Visualizing the Highest Version of Ourselves

I feel so many pressures to “be” very specific, culturally-prescribed, things. Be productive. Be smart. Be professional. Be loving and kind. Be pious. Be cool.

And being all these things is so confusing, because being one seems to conflict with another, much of the time.

Lately, I’ve wondering if I could stop trying to be something specific and try to just be the highest version of myself. Paradoxically, maybe trying to be the best of everything would actually be liberating.

And that’s when this thought experiment came to be. Like an athlete visualizing peak performance in their sport, what if I picked a specific environment in my day-to-day life and just visualized being the “highest” version of myself? It could be in a meeting at work. When with my family on vacation. When running. When mowing the lawn. Doesn’t matter - it could be any environment.

In any environment, what if we tried to imagine the highest version of ourselves? Would we be more likely to live up to it? Would the process change us? Would we be more or less frustrated at ourselves?

I didn’t know, so I gave it a try. I don’t think you need to read my reflection (below), unless you want to. I include it only to illustrate what I mean.

What I will say is this, I did this on a whim, just to see what would happen. And I don’t know what will happen in the future.

But after I did this thought experiment (in italics below), I had a tingling feeling in my lower abdomen. Not the queasy stomach feeling, but the kind of tingling you feel when you are about to give someone a gift on their birthday. Or the butterflies you get at the last step before solving an equation in math class. Or when the curtain goes up at the theater.

If you want to, give it a try. Just take the sentence below and replace what’s after the ellipsis with something relevant to you. I hope you get the same warm, tingling feeling if you try it for yourself.

I close my eyes as I type this, and push myself to imagine the highest version of myself in a typical situation…in this case when eating dinner, with my family, on a week night, 12 years from now.

I am at the dinner table. Specifically, our dinner table at home with my wife and kids. It is about 12 years from now - say in 2032. We are eating tacos, the same way we have every other Tuesday for nearly 15 years. It’s early autumn. We all sit quietly and pass our dinner around the table, everyone taking a turn. We are light and easy and comfortable feeling, because we are home. Robyn is laughing with one of the boys about a new joke they heard from a son’s friend on their way home from school - Robyn had pickup duty today. I laugh as I put a dollop of sour cream atop a small mound of avocado. Even though I am assembling a taco, I’m paying close attention to everyone. I look up, giggling at the joke.

I scan the room with my eyes only, this is my opportunity to check how everyone is feeling. If they are laughing as they normally do, all is well. I see our other son crack a smile but he doesn’t laugh. Hmm, how unlike him.

I quickly look down at everyone’s plate. Normal, normal, normal, hmm. Our same son, the one that didn’t laugh didn’t take as many tomatoes as he normally does. How unlike him. I sit up straight and start my meal, keeping him in the corner of my eye softly.

We do our nightly ritual of catching up on the day, and we do our “highs and lows”. My son seems to be his normal self, but his eyes are wandering a little bit. There’s something distracting him. I decide instantaneously that I should try talking to him after dinner. I mentally note that and focus my attention back on the entire family and our meal, so I don’t disengage myself.

As we start to break from the table, I ask, “Son, could you help me store the dog food? It’s a pretty big bag and my wrist still hurts from playing tennis yesterday.”

I probably could store the dog food myself. But my wrist IS still sore and I want to create the space for him to open up.

I ask him as he opens the container, “So bud, what have you been thinking about lately?” As he pours the kibble into the bucket, he starts to talk. He mentions a friend off-hand and how he had to cancel on their weekly study session.

I see my opening, but I opt not to take it. Instead I say, “Hey bud, since you’re already over here would you mind helping me load the dishwasher?” When he agrees, I smile extra wide and say thank you.

We chit chat the whole time. Just as we load our last plate, my son pauses, seeming to collect his thoughts. And then he hesitates. I wait . Then I gently raise my eyebrows to let him know that it’s his turn to speak if he wants to.

He takes my cue. Then he says, “Hey papa, have any of your friends ever avoided you?”

I take a moment, and pour two glasses of water. I motion him over to the now spotless dinner table.

“Yeah bud, sometimes. Let’s relax for a minute and I’ll tell you about it.”