How could this mantra help you finish your dissertation? Here is a step by step illustration of how each of those three actions can contribute to your success and well-being as you finish your doctorate.

 

1. SMILE 
 

Smiling is usually seen as a reflection of positive feelings. But facial expressions, including smiling, also contribute to your feelings and your energy level. And who wouldn't like more energy? 
 

You might induce yourself to smile by doing things you enjoy—e.g., do something you love, call a friend, dance, sing, etc. Perhaps savor the view from your window or find something to be grateful for. 

Or, it turns out, you could just "fake-it-til-you-make-it." 
 

In two studies, participants "forced" to smile by holding a pen or chopstick between their teeth did show more positive emotions than comparison groups. According to researcher Dr. Fernando Marmolejo-Ramos, "When your muscles say you're happy, you're more likely to see the world around you in a positive way." 
 

Smiling has more bonuses in social interaction by facilitating trust and cohesion. They also are contagious and can lead to widening ripples of positive energy, says positive psychologist Shawn Achor. 
 

So whether you are simply trying to energize yourself to write that next paragraph or aiming to spark a useful conversation with your advisor, remember to smile. Even if you have to hold a pencil between your teeth. 

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2. BREATHE
 

You've been breathing since you were born. But did you know that how you breathe can affect how you feel—and vice versa? 
 

Unless you practice yoga or meditation, chances are you are breathing incorrectly. With our cultural preoccupation with a flat stomach, too many of us end up with the bad habit of chest breathing. Or we find ourselves mouth breathing. 
 

Our bodies benefit most from diaphragmatic breathing, also known as "deep breathing" or " belly breathing." It has repeatedly been shown to be one of the best ways to lower stress. When you breathe slowly and deeply, your brain gets the message to calm down—and it in turn messages the rest of your body to follow suit. Stress symptoms such as an increased heart rate, fast breathing, and high blood pressure, decrease. 
 

Furthermore, pausing to breathe gives you a chance to center yourself mentally and consider your next best move rather than reacting impulsively. When things get especially tough, instead of revving yourself up into a panic over your dissertation and shallow rapid breathing, take a few minutes to practice deep breathing. You'll feel better and think more clearly. 
 

Need breathing lessons? As you inhale and exhale, your belly—not your chest—should be rising and falling. Also, your exhale should be longer than your inhale. While you may exhale through your mouth to relax, you should always inhale through your nose. Find more tips from the University of Michigan here. 

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3. GO SLOWLY
 

As a child, you may have read Aesop's fable of the hare and the tortoise, designed to teach young minds that "slow and steady wins the race." 
 

That timeless lesson gets reinforced by today's productivity gurus who love to cite Roald Amundson, the Norwegian explorer whose team was the first to reach the South Pole. Amundson gained fame for insisting that his team march no more than 20 miles a day, even when conditions permitted more. Everyone must sleep and rest, he explained. Meanwhile the rival team which exploited ideal weather with marathon marches perished en route.