Hi there!

We’re in full on snowfall here in Juneau, Alaska! This generally means that I find myself spending more time indoors (than in the Summer) and slowing down my runs outside to walks accompanies with ice cleats. I always find that the stillness of the snow flurried world brings a peacefulness and calmness and I have been taking full advantage, letting my mind do more of the wandering. I have a different topic I’d like to share a few thoughts on (and of course, get your thoughts too!).

I want to talk about ‘accountability’ because until only recently, I always thought /associated accountability with my physical actions. As an example – I take accountability if I am hungry and it is my fault if I did not make dinner or create a healthy meal to nourish my body. Or, I did not study enough and my grades reflected my lack of studying. That’s how I always thought about accountability – the physical end result was a reflection of choices that I had previously made.

While my previous self was not incorrect in that line of thinking, I recently had one of those moments where you uncover another way about thinking of something.

Last week when I was reflecting, I uncovered another dimension of being accountable and I wanted to share with you.

Step 1 Identifying Your Emotions

Emotional Accountability. Being able to be accountable for your emotions, how you manage them and how they physically manifest. Taking complete ownership of how you feel. As an example – I need to be cognizant that I am irritable and that manifests in a faster heartbeat, quick reactions (with little thinking) and shallower breathing.

Caveating that not every emotion will have a physical manifestation; however, it is easier for me to identify my emotions (that I am unaware of) by identifying the physical elements that come with them (ex. faster heartbeat). At least initially.

Identifying 3 Emotions to Limit, 3 Emotions to Secure

As I have been working through identifying my emotions so that I can take full ownership of them, I decided I wanted a pragmatic approach to start working through the ‘why’ behind the emotions. As an example, why was I feeling irritable?

To help aid in this process, I challenged myself to come up with 3 emotions that I wanted to limit moving forward and 3 positive emotions that I wanted to secure more of.

Step 2 Challenging Yourself to Create the Space

If you can identify your emotions, then creating a space to remove or secure more of your emotions is part of taking complete ownership. As an example, if I feel less cluttered and happier when my house is clean, then it is my responsibility for keeping the house clean. Or, if there’s someone in your social circle who seems to ‘one up’ you or makes you feel a sense of unworthiness, it is your responsibility to limit your time with this person.

What are somethings you can do to secure more of the positive emotions that you want to feel and remove more of the negative emotions?

Step 3 Creating a Management Plan

Once you have a sense of your emotions and which ones deserve more of your time and focus, come up with a plan. This will help you spur action to creating the positive, safe space that you need to thrive. Taking the ‘clean house’ example (from above), consider creating a day-by-day plan of what areas of the house you will focus on cleaning. Or perhaps chat with others in your household to see what aspects of cleaning they would be willing to help with.

Step 4 Results Matter

Pay attention to the results of your plan. Do the tactics within your plan support your broader goal of feeling more positive emotions more often? Have you been feeling less of the negative emotions? Give yourself time and give your management plan time. As they say, Rome wasn’t built in a day.

Adjust your plan as you go. Consider keeping a journal to help you track your overall emotional strength, paying close attention to the 3 emotions you want more of and the 3 you’d like less of.

Think about it,

MJ