How To Develop a Zen Attitude: The Complete 18-Step Guide

If you’re looking for some strategies on how to develop a zen attitude, then you’ll love this article.

Conscious awareness of the present moment is what the Zen attitude means. It will help you let go of tension, worry, irritation, and anger.

Instead, focus on good ideas and behaviors that will help you relax and respond to daily life in a more balanced way. You can maintain a more optimistic outlook on life by letting go of what you can’t control, recognizing your emotions, and taking time for yourself.

How To Develop a Zen Attitude:

1. Give up control over what you cannot change.

You are the only being over whom you have complete control. You have the ability to modify your ideas, behaviors, and emotions. On the other hand, other people’s behaviors and ideas are something you cannot control, despite your best efforts. Allow yourself to not worry about what other people think and do, and instead focus on yourself.

It’s okay to give someone credit. If you feel that you have been wronged or mistreated, consider the issue from a third-person perspective. Consider the possibility that the perpetrator is not aware of his actions. Give him or her credit and assume that he or she is simply unaware.

If, on the other hand, someone has let you down, consider your expectations. Are they credible? Has the other person been informed of your expectations? It may be beneficial to talk to the person, for example, to explain how the misunderstanding occurred.

2. Think about the bigger picture.

Looking at things from a broader perspective can help you find a better balance in your life. This is related to letting go of things over which we have no control. It is important to consider what else is going on in the world that may be contributing to a bad scenario.

As you think about the problem, make a list of items outside of your control that are contributing to the problem you cannot control. If you are having trouble finding a job, consider an economic downturn or outsourcing of employment in your industry.

To reduce anxiety, ask yourself if anything will matter in an hour or a day.

3. Take control, or make changes to things that are within your control.

You may feel more adept at taking a calm attitude if you give yourself permission to take control of some situations.

Consider regulating your encounters with traffic by changing the time you leave home in the morning or choosing public transportation if early traffic jams annoy you. Don’t give your mind more reasons to be stressed, angry, or frustrated. Reduce these factors so you can clear your thoughts.

4. Focus on the positive aspects of your situation.

Remind yourself of the good things in your life and the things that are happening that will help you move forward.

Make a list of things that are going well in your life. Review this list regularly or keep it in a prominent place as a reminder.

5. Visualize a happy ending.

While you can’t predict how things will turn out, you can imagine what the best-case scenario will look like. This can also help you avoid negative thinking by redirecting your attention to the positive.

To help yourself imagine what you want, create an image. If you need a new or better car, take a picture of your dream car at the dealership. It’s a good idea to tape it on your refrigerator or bathroom mirror so you can see it every day.

Affirmations can help you visualize a favorable outcome. These sentences will help you see yourself achieving your goals. You may remind yourself: “I own a successful business that has many satisfied customers.” Remind yourself of this throughout the day to stay focused and optimistic about your goals.

SEE ALSO: How To Deal With Overthinking: Here Are 13 Top Ways 

6. Enjoying the adventure

The lack of expected results can be depressing or annoying. However, you should look at the situation from the positive side. For example, if you have been fired from your job, you may feel unhappy and upset. Consider how this might open up new opportunities for you or how it might allow you to spend more time with your family at a critical time.

Try to embrace and enjoy unpredictability and spontaneity. It can be unsettling, but if you keep an open mind, you can begin to see where beneficial changes can occur.

A good idea is to keep a gratitude notebook. Each day, write down a few things that you like about your surroundings or your current place of residence. At the end of each week, review your notes to discover how many reasons you have to be grateful.

7. Recognize and confront your anger.

Spend 15 to 30 minutes observing your anger. Sit in a quiet place where no one will disturb you. Take a few deep breaths and close your eyes. Think about the source of your anger. What part of your body do you feel it in? Do you have a headache? Are your teeth clenched? Do you have tense shoulder muscles? Do you have any color or form associations with your rage?

Now open your eyes. Take a deep breath in through your nose. Then make a slow and deep exhalation through your mouth.

Make a list of all the things that annoy you. No matter how big or small they are, nothing is too trivial or ridiculous. Remember that instead of hiding from your anger, now is the moment to notice it and deal with it.

Make a short list of three methods that can help you deal with the top three things that make you angry. This will help you take control of your emotions and give you a sense of your ability to change what you can.

8. Pay attention to how you feel.

Spend about 15 minutes in a quiet place. Close your eyes and take a deep breath. Think about where tension accumulates in your body. Is it located on your shoulders? Is it in the neck? What about your extremities? Are your hands clenched?

9. Examine your reaction to a bad scenario.

Watch your emotions if something unpleasant happens. It is quite normal to feel angry, worried, or depressed. However, don’t let your emotions get the best of you. Try to look at adverse circumstances from a positive perspective. For example, if you miss your bus and have to wait for the next one, use that extra time to make yourself a cup of coffee or read an e-book.

10. Don’t take everything personally.

People may say things that are disrespectful (1) or hurtful to you. It is important to remember that this is their business, not yours. Their displeasure doesn’t have to make you sad.

11. Smile when you are depressed.

When you experience bad emotions, it’s hard to resist the urge to wallow in them. Zen-like thinking, on the other hand, is about not getting caught up in negative emotions. Smiling is the first step toward self-improvement. Smiling broadly can make the mind think more favorably for a while, which can help you get out of depression.

SEE ALSO: How To Think Ahead Of Time: 12 Best Things You Can Do

12. Counteract negative thoughts.

When you’re in a bad mood, your mind tends to wander (2), linking one unpleasant thought to another and making the problem worse. Do the following exercise to help your mind connect different, more pleasant ideas:

Listen to your inner thoughts for about 30 minutes. As your mind wanders, you may begin to hear negative internal dialogue, such as, “I’m a bad person.” “I completely forgot about my mom’s birthday.” “This thought doesn’t serve me.” –you should respond immediately. “Goodbye, thought!”

To affirm your worth and change your attitude, tell yourself a more optimistic thought filled with compassion. “Right now I have a lot on my plate. I’ll prepare a list so I don’t forget anything. -you may think.

13. Start your day with a good start.

A good morning routine can help set the tone for the rest of your day. Set your alarm clock 15 minutes earlier than usual. Spend a few minutes in bed, take a few deep breaths and tell yourself that today is going to be a great day. Tell yourself that it’s a fresh start, which will help you focus for the rest of the day.

14. Find time for yourself during the day.

Maintaining a Zen attitude requires carving out time during the day that allows you to forget about problems, think about ways to solve problems, or think about answers to upcoming situations.

15. Take your time.

Rushing can increase tension and make it difficult to stay calm. Spend time doing something you enjoy, such as cooking, walking, or writing. This will help you feel more in control of your life.

16. Practice meditation every day.

Meditation will give your mind the much-needed space to deal with the stresses of daily life. To make it a habit, choose the same time of day every day. This is generally best done first thing in the morning as you prepare for the day. Meditation doesn’t have to take a long time, so choose a time that works for you. Start with 5 minutes, then get to 10 minutes, and then to 25 minutes.

At least 5 minutes should be spent sitting quietly and comfortably. Concentrate on your breathing by taking a deep and full inhale through your nose into your lungs and stomach. Slowly and carefully exhale. On the inhale, count to four, and on the exhale, count to four.

Maintain gentle concentration with your eyes open. If it is more comfortable for you, you can close your eyes.

When the mind begins to wander, return to breathing and count the breaths again.

17. Get plenty of sleep.

Sleep is a natural healing method that will keep you rested and ready for the day. Plan to go to bed at a consistent time each night and get at least 7-8 hours of sleep.

18. Turn off all your electronic gadgets.

Unplugging from electronic devices such as your phone or computer can help clear your thoughts. Designate a specific time during the day to answer emails and social media messages. After that time, turn off your computer or put your phone away. You can clear your mind by spending time away from your technological gadgets.

Thank you for reading this article about how to develop a zen attitude and I really hope that you take action my advice.

I wish you good luck and I hope its contents have been a good help to you.

Przemkas Mosky
Przemkas Mosky started Perfect 24 Hours in 2017. He is a Personal Productivity Specialist, blogger and entrepreneur. He also works as a coach assisting people to increase their motivation, social skills or leadership abilities. Read more here