By Marina Khidekel, Head of Content Development at Thrive Global There’s no doubt that the coronavirus pandemic disrupted our routines — but in doing so, it’s also forced us to rethink our relationship with time in meaningful ways. As Dean Kissick writes in a recent New York Times op-ed, the opportunity lies in being able to “see time afresh — as something we really don’t have enough of, as something precious precisely because it’s ephemeral.” We asked our Thrive community to share the unexpected lessons they’ve learned about time during the pandemic, and about the strategies they’re using to manage their time better. Which of these will you implement as we move forward?
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An article by Tony Schwartz
The last several months have been, in many ways, the richest, most exciting and most creative period of my life. Still, as I prepare to take off most of the month of August, I’m feeling edgy, worn out and a bit overwhelmed. I’m sputtering to the finish line, running near empty. “How often should you vacation?” I was asked after a talk I gave this week. It dawned on me that I’d let my own balance tip. My to do list had runneth over. I have not taken off more than two full days in a row for six months. The consequence is that I feel not just tired, but less able to think clearly and creatively, more at the mercy of my emotions. By Marcel Schwantes
In 2016, the World Economic Forum released its fascinating Future of Jobs Report, where they asked chief human resources officers from global companies what they saw as the top 10 job skills required for workers to thrive by 2020. One skill projected for success in 2020 that didn’t even crack the top 10 list in 2015 was — you guessed it — emotional intelligence. According to many experts in the field, emotional intelligence has become an important predictor of job success for nearly two decades, even surpassing technical ability. In one noteworthy CareerBuilder survey of more than 2,600 U.S. hiring managers and human resources professionals, it was found that “fifty-nine percent of employers would not hire someone who has a high IQ but low [emotional intelligence].” In fact, 75 percent of survey respondents said they’re more likely to promote someone with high emotional intelligence over someone with high IQ. Companies are placing a high value on workers with emotional intelligence for several reasons. In my own studies and observations over the years as a leadership coach, here are six that really stand out.... Photo by Cody Board on Unsplash By Marc Chernoff
As the Dalai Lama once said, “If a problem is fixable, if a situation is such that you can do something about it, then there is no need to worry. If it’s not fixable, then there is no help in worrying. There is no benefit in worrying whatsoever.“ In other words, worry will not strip tomorrow of its burdens, it will strip today of its possibilities. How would your life be different if you stopped worrying and started truly doing what you are capable of doing? Let today be the day you free yourself from worthless worry, seize the possibilities and take effective action on things you can change. Make a stand. Be proactive. Stop simply worrying about: By Mallory Stratton, Associate Editor at Thrive Global Photo by Mel Elías on Unsplash “I couldn’t have done this without you.” Those words, when they come out of a manager’s mouth, may be music to our eager-to-please ears. But a desire to be seen as indispensable at work can come with a downside: In our attempt to go the extra mile (or 10), we may be sacrificing our own well-being. It turns out, conscientious, highly dedicated employees are at greater risk of emotional exhaustion and conflict between their work and family responsibilities, according to a 2016 study from King’s College London and the University of Bath in the U.K. And other research has found that our drive to impress our boss and colleagues at every turn, borne out of hustle culture, comes at the high cost of burnout. So how can you make your mark and add tremendous value without compromising your sanity and well-being? These tips can help: Positive thinking isn't just a soft and fluffy feel-good term. Yes, it's great to simply "be happy," but those moments of happiness are also critical for opening your mind to explore and build the skills that become so valuable in other areas of your life.
By James Clear I write about behavioral psychology, habit formation, and performance improvement. Photo by Nick Fewings on Unsplash Positive thinking sounds useful on the surface. (Most of us would prefer to be positive rather than negative.) But "positive thinking" is also a soft and fluffy term that is easy to dismiss. In the real world, it rarely carries the same weight as words like "work ethic" or "persistence." But those views may be changing. Research is beginning to reveal that positive thinking is about much more than just being happy or displaying an upbeat attitude. Positive thoughts can actually create real value in your life and help you build skills that last much longer than a smile. The impact of positive thinking on your work, your health, and your life is being studied by people who are much smarter than me. One of these people is Barbara Fredrickson. By Jen Fisher, Chief Well-being Officer at Deloitte
We do a really good job protecting our things: We lock our homes. We lock our cars. We put up gates to safeguard what matters to us. But while we are great at setting physical boundaries, we’re often much worse at setting boundaries that protect our physical and emotional health. And yet these boundaries are crucial: They give you the time and space to take care of yourself. What’s more, upholding your boundaries sets the tone of what you allow and expect from others. There are certain boundaries in my life that I am very good about keeping. I habitually protect time and space for exercise and sleep — it’s a core part of who I am and how I live my life. For me, these are non-negotiable. And if I let those boundaries down, I know that over a period of time I’ll feel exhausted and I won’t show up as the person I want to be. Of course, there are other boundaries that I’m not good at preserving — determining and sticking to your boundaries is a work in progress for everyone. But these are some of the best ways I’ve found to get to know your boundaries, enforce them, and get others to respect them as well. Find your line in the sand. Not sure what your boundary is? You’ll know it when someone unknowingly says something or makes an ask of you that raises an internal flag and makes you uncomfortable. It may make you think, “That’s not who I am,” or, “That doesn’t feel right.” That feeling is a big red flag — a boundary is being pushed. The next step is up to you: Will you allow it to be pushed? Sometimes it’s good to push boundaries — like learning to swim after being afraid of the water for most of your life, for example. It may lead to adventure, or personal or professional success. On the other hand, if you find yourself regularly negotiating away your personal guardrails, take inventory and assess how it feels. If it’s stressing you out, or pushing you to compromise in ways that feel counter to who you are, stop. Bend, but don’t break. Life doesn’t always go according to plan. When something pushes against your boundaries, consider how you can be flexible, but avoid compromising where it really counts. For example, if you usually exercise in the morning, but you work for a global organization and have early conference calls, consider another time you can carve out of your schedule without ditching your workouts altogether. Even with my own non-negotiable boundaries, I’ve found easy ways to flex as needed. I prefer to go to bed between 9:30 and 10 p.m., but sometimes I choose to blow that up to hang out with friends. Of course, if we constantly allow ourselves to ignore the boundaries we’ve set, it’s a problem. And letting others’ priorities consistently take precedence over our own can also take a toll. It’s important to respect our own boundaries (as much as we can) so we set the same example for others. Ask for what you need. You’re entitled to set boundaries, but getting others to respect them starts with you. If you don’t talk honestly about your priorities, people won’t know what they are. Be vocal about your boundaries in the early stages of any relationship. For example, if you know you need to leave work a little early on Tuesdays for an important appointment, clarify that need with your team at the start. Explain that it’s an important boundary in your life, and that you’d like their help in sticking to it. This is another spot where flexibility comes in: Maybe you can make yourself available early on Tuesday mornings to ensure that your team has access to you when they need it. Suggest solutions. Not long ago, I was asked to speak at a very cool event. I really wanted to do it, but it was on a Friday morning during a week I was already traveling to three other cities. To get there on time, I’d need to land well after midnight the night before, then be on stage at 8:30 the next morning. So I was honest with the person who invited me. I said, “Can I make it work? Yes. But will I show up at my best? No. Can I help you find another speaker instead?” I was willing to do anything else I could to help, so that I didn’t overrun my boundaries and give the audience anything less than my best. You can apply this idea to the workplace, too. If someone asks you to help on a project, or do something that pushes against your boundary, weigh the benefits. If the people or the project or the mission is important, then have a real conversation with the person. Maybe you can contribute in a different way, or at a different time, than what was asked — or just by opening up a conversation, you may be able to work with them to adjust the request so it’s doable for you. Of course, if you’re working in an environment where you feel threatened or afraid to uphold your non-negotiable boundaries, think about whether this is the right workplace for you. If your boundaries are being frequently overrun, it will affect your mental and physical well-being. Share your goals. It’s important to talk about your boundaries and your well-being goals. Sharing those with others — in your personal and professional life — lets them know what matters to you as a person. And as a leader, being open and authentic creates a culture that gives others permission to do the same. It makes everyone feel that what matters to each of you matters to everyone else, even when your priority might be your kids, and another person’s might be their knitting group. With this mutual respect in place, people will show up to work and not feel resentment toward someone with different boundaries and priorities. Of course, some boundaries are private — and in that case, there is no pressure to share it so openly. But it’s good to remember that wanting to support someone else is human nature. If you know a person and like working with them and want them to be happy, you want to let them get home to marathon train, to have dinner with their kids, or to make it to book club. And then in turn, they support you. Speaking up about your boundaries and priorities empowers others on your team to set and stick with their own boundaries, better manage their well-being, and take control of their lives. Set alarms to stand up and stretch “I find it helpful to build exercise into your routine. I have an Apple Watch that tells me when I have been sitting too long without a break. I make it a point to use those alarms to take short breaks where I tend to stretch and exercise.” —Phil La Duke, business consultant and author, Detroit, MI Join an online yoga class “The yoga studios I go to for classes are all closed, so I have shifted to online classes. One site with pre-recorded free yoga classes that I’ve been loving is Down Under Yoga. I plan to do the classes out on the deck when we have a warm day!” —Cindy J., executive search and HR consultant, Boston, MA Have a solo dance party “I’m starting each morning with a solo dance party to begin my day on a positive note and to get the stress-relieving endorphins flowing. It only takes five minutes and it really elevates my mood, and makes me laugh. I’ve been especially loving Lady Gaga’s new song, and pretending that I’m dancing at her concert.” —Lisa Abramson, executive coach, Menlo Park, CA Use household items as weights “As someone who is used to going to the gym every morning, I’ve now had to improvise. I still wake up early to move my body, and these past couple of days I’ve gotten creative by using a sack of potatoes as weights. I try to wake up and move every single day before work.” —Katie, PR manager, Seville, Spain Put on workout clothes when you wake up “I typically find that if I say I’m going to work out everyday, and then I skip two days, my most likely response is to quit altogether. So instead, I start with something small. For example, for the next four days, I am committing to putting my workout clothes on in the morning. That’s the only requirement. If I do more, that’s great! The end result is that I usually end up actually working out. But starting small works great for those of us who tend to have that all-or-nothing mindset.” —Becky Morrison, executive coach, Ashburn, VA Start the day with a plank hold “I love to start the day with a little fitness challenge by holding a plank. It works out so many areas of the body, and it also benefits your mental health. I suggest starting with a 30-second plank, and then moving your way up to 45 seconds, and then a minute. I do this three times a day!” —Camilla Thompson, well-being coach, Sydney, Australia Try the seven-minute workout app “I always plan at least one break in the morning and in the afternoon to get active, and I use apps like the 7-Minute Workout to get moving and relax. It has helped me move during the day and focus better when I return to my computer.” —Isabelle Bart, marketing director, Irvine, CA Use an at-home spin bike “I keep a routine of indoor-cycling, as I have had a spin bike in my living room for the last few years. A lot of my day time is spent on my laptop with virtual meetings and calls. I try to carve out one hour in the morning when I can do a digital spin class before I start my work. It keeps me grounded, moves my muscles, and relaxes my mind.” —Camillo Pandolfi, consumer insights director, London, UK Walk around during meetings “If I’m on a call that doesn’t require me to use my laptop or webcam, I stand and walk around while I take the call. Similar to walking meetings at the office, taking calls while standing or walking around my home force to take a much-needed screen break. It’s a great way to sneak some additional stretches in throughout the day too!” —Alyssa Swantkoski, executive assistant, Denver, CO MICROSTEP Make sure you move throughout the day. For example, walk around your home (or even around the room) while speaking on the phone. Wear your sneakers “I work from home and I have a pair of clean running shoes that I’ll wear each day around the house. For some reason, I’m more likely to go up and down the stairs, and get up to get water more frequently when I have them on.” —Amanda Holdsworth, PR director, Detroit, MI Use a bicycle desk “Years ago, I bought a bike desk. It helps keep me active throughout a day of meetings. It’s the best $200 I ever spent!” —Amanda DeVlugt, learning professional, Memphis, TN Take your calls standing up “I find it helpful, instead of working sitting down in a chair all day, to try to take my calls standing up and waking around the house. I also stretch at least three times a day. It helps generate serotonin and improves my day.” —Giancarlo Molero, happiness innovator, Miami, FL Carve out 15-minute trampoline breaks “I have a small rebounder trampoline at home, which helps me stay active during the day. I put some fun music on and bounce for fifteen minutes. It helps with lymphatic detoxing, builds muscle, and makes you feel awesome.” —Camilla Thompson, well-being coach, Sydney, Australia Try a workout video with your kids “My daughter, husband, and I work out with weights in the garage and record our time as we compete on the same exercise each week. We also do silly and fun online workout videos, including Richard Simmons and Jane Fonda classics together. Our 13-year-old daughter was mystified when she discovered leg warmers!” —Eve Mayer, author and consultant, Carrollton, TX Do a quick jump rope workout “I work from home a lot, so this is familiar territory for me. One tip I love when it comes to staying active while maintaining social distancing is getting a skipping rope, and doing bursts of skips, either 20 at a time, 50, or 100. Then, do some lunges to recover, and stretch. Repeat three times, and you’ve got yourself a great at-home workout!” —Pollyanna Lenkic, executive coach, Melbourne, Australia A coaching session can help you focus and maintain your goals. Call one of our coaches in switzerland for a free introductory session.We wish you good health, emotional and mental strength during these difficult days.
We are open for business and here to support you with virtual sessions. Contact one of our coaches By Toby Nwazor
Having clearly defined goals can do a lot to improve yourself. In fact, research shows that specific and sufficiently challenging goals led to a higher performance rate compared to easy and not specifically defined goals. The benefit of goals does not lie in the act of setting them, but in the effort taken to achieve each goal. Self-improvement is what will make you successful in life. The reason is simple. Personal development attracts better relationships and an increase in wealth. Personal development is something that should be practiced daily. This will keep you constantly prepared to face any challenge or obstacles life throws at you. This is the reason why you should set personal development goals in your workplace. These goals will not only improve you in the long run, but also improve the overall running of the business. So whether you are the boss or employee, personal development goals are a must. Here are 5 personal development goals that will make you successful in your workplace: ... by Tony Schwartz, The Energy Project
What’s the first thing you do when you wake up in the morning, before you even brush your teeth? Is it checking the e-mail that’s flooded into your inbox overnight? Does the pull feel increasingly irresistible, even Pavlovian? Do you get so immersed in responding to other people’s agendas that 30 minutes can go by before you even look up? Here’s a radical proposal: Don’t check your e-mail at all tomorrow morning. Turn it off entirely. Instead, devote a designated period of uninterrupted time to a task that really matters. For more than a decade, the most significant ritual in my work life has been to take on the most important task of the day as my first activity, for 90 minutes, without interruption, followed by a renewal break. I do so because mornings are when I have the highest energy and the fewest distractions. I’m doing it right now, but in all honesty, it’s gotten tougher in the last several years. My attention feels under siege, like yours probably does. Change is not easy, nor simple. If you have been told you should change, but are not really convinced that this is true, you are more likely to fail at completing the process. Personally, I recognize the process to be complete when I no longer remember ‘what I was like before.’ Someone still in denial about the need to change will not get very far.
Chances are there will always be excuses in the form of: I do not have the time for this right now, I am busy, I already know how to…, it is not my fault, you do not understand, ‘a leopard cannot change its spots,’ I am too old, etc. Change can only really happen if you are ready to take action. 'Grin and Bear It' Is Wrong. Here's What Great Leaders Understand About Emotional Intelligence.13/2/2020 Aytekin Tank
Opinions expressed by Entrepreneur contributors are their own.“One of the things that I was told early on is that you should never let them see you sweat,” Ursula Burns once said in an interview. Burns, then-CEO of Xerox, was reflecting on leadership advice she had received over the years. She continued, “I remember hearing that and saying: ‘Oh, my God! I think that they have to see you sweat.’” When I first read that interview, I was a few years into launching JotForm and was still figuring out my leadership style. I had figured that the best leaders were stoic types -- Teflon-strong with impenetrable poker faces. Burns’ words were kind of a revelation. Could emotions be a strength rather than a weakness? In times of stress -- and in the startup world -- those are far from uncommon. Should entrepreneurs share, rather than smother their feelings? Jen Fisher - Chief Well-being Officer at Deloitte
Kindness, in my opinion, has become a lost art. It costs nothing and benefits everyone, yet we are all so busy that we forget how a simple, genuine smile or a hello can change the course of someone’s entire day. Kindness is also contagious—and while it should be spread across all facets of life, I’m an advocate for sharing kindness at work just as much as in our personal lives. When kindness is shared in the workplace, it has incredible benefits. One study, published last year, found that employees who received kindness not only paid it forward, but were 278 percent more generous than their control group counterparts. That same study found that employees who received kindness were happier after two months; and those who gave out kindness became less depressed and more satisfied with their jobs, and their lives overall. So to promote kindness at work, and also in honor of World Kindness Day (Nov 13), here are 9 ideas for how you can spread kindness among your work family: ... Jayson DeMers
We typically think of intelligence in terms of knowledge or cognitive reasoning ability, but there’s another kind of intelligence that’s just as important -- if not more so -- in a business environment. Emotional intelligence refers to someone’s ability to read, feel and respond to emotions, within both himself (or herself) and others. And, yes, that may seem like a phenomenal quality to have when managing personal relationships, but you'd be surprised to learn how much emotional intelligence can affect your productivity, as well. Tenets of emotional intelligence in the workplace You've just read a basic definition of emotional intelligence, but let’s look at how it functions in the work environment. The way I see it, emotional intelligence manifests in three main dimensions:... The reason "Just think positive" drives me crazy is that in order to really "think positive," a positive mind-set is necessary. Even naturally positive thinkers can have moments of drifting off into negative thoughts. But their strength is to return to a more positive approach rather than get trapped in the negative place of doom and gloom.
To 'just think positive' it is indeed necessary to have a positive mind-set. Of course changing your mind-set or perspective from negative to positive is brilliant advice. It is the expectation that this can happen in a flash that drives me crazy. It is not as if you can flick a switch in your mind. Based on research in the field of neuroscience, stress activates a stress response in the body. One of these responses is that cognitive resources, such as focus and clear, rational thinking, are depleted. It is a fact that when stressful emotions kick in, cognitive resources are the first to be disrupted. Emotions overpower thinking in that moment. By Adam Fridman
"Purpose Inspires, Values Guide, Habits Define." Purpose is the why of your organization. Purpose is what gives work meaning. But purpose is in danger of becoming "GWOP" - Goals Without Plans - unless it is aligned with your culture. Putting it another way, purpose is about where your company's journey is taking you. Culture is the combination of values and habits that will get you there. Purpose, Values or Culture: What's the Difference? Some people confuse the ideas of purpose, values and culture. They are three similar but distinct concepts. If purpose, values and culture were a math equation, they'd look something like this:
By Jessica Hicks, Assistant Editor at Thrive Global
If you had a dollar for every time you hear “new year, new you,” leading up to 2020, you’d probably be a millionaire by the time the clock strikes midnight. We all like to talk about starting fresh when January 1 rolls around, yet we often set ourselves up for disappointment by making resolutions that are products of wishful thinking, instead of focusing on realistic and achievable goals. The key to making goals that last is starting small, with Microsteps — and there are so many minor changes you can make in your daily life that will have a major impact down the line. These eight science-backed strategies — implementing the very latest research — are simple enough to incorporate into your daily or weekly routines, and are sure to change the way you work and live in 2020. by Travis Bradberry
The ability to manage your emotions and remain calm under pressure has a direct link to your performance. At TalentSmart, we have conducted research with more than a million people and found that 90 percent of top performers are skilled at managing their emotions in times of stress in order to remain calm and in control. There is some startling research that explores the havoc stress can wreak on one’s physical and mental health (such as this Yale study, which found that prolonged stress causes degeneration in the area of the brain responsible for self-control). The tricky thing about stress (and the anxiety that comes with it) is that it’s an absolutely necessary emotion. Our brains are wired such that it’s difficult to take action until we feel at least some level of this emotional state. In fact, performance peaks under the heightened activation that comes with moderate levels of stress. As long as the stress isn’t prolonged, it’s harmless. By Rebecca Muller, Assistant Editor at Thrive Global
Carving out time for regular recovery is essential for your mental well-being and performance — but sometimes, planning a traditional vacation can feel overwhelming, or is simply unrealistic with a tight timeline. For instance, if you’re a new parent, an anxious traveler, or a caregiver for a loved one, you might not be able to book a last-minute flight to a far-off destination to unplug and recharge — and that reality alone can be stressful. “The kinds of vacations we take are highly constrained by the demands of family, school and work calendars, and finances,” Alex Soojung-Kim Pang, Ph.D., author of Rest and The Distraction Addiction, tells Thrive. “One size doesn’t fit all.” Pang notes that a getaway is often most valuable because it helps you tap into a mindset that allows you to relax — but you don’t have to go away to hone in on that vacation-focused mindset. In fact, even people who do go on traditional getaways can miss the point. “Too many people go on vacation and stay connected the whole time,” adds Arthur Markman, Ph.D., a psychology professor at the University of Texas at Austin and author of Bring Your Brain to Work. “They don’t give themselves a chance to recharge.” By Jessica Hicks, Editorial Fellow at Thrive Global
Knowing how to delegate is essential to successful leadership, but it’s a skill that can be challenging. Some managers don’t like to hand over responsibility, while others might be nervous about appearing disengaged — but what these leaders don’t realize is that delegating can provide growth opportunities for their colleagues, and reduce stress for the entire team. Plus, managers need additional support. A recent Gallup report found that managing various types of employees and stakeholders can escalate stress for managers, who “need protected time to think, do their own work, and respond to requests.” If you’re a manager who’s unsure how to hand over a task, check out these tips to make the process more thoughtful and effective: By Rebecca Muller, Assistant Editor at Thrive Global It’s incredibly gratifying to achieve a goal you’ve set for yourself, but the real challenge often begins after you hit your target, when you have to maintain the practices you have begun in order to see prolonged success. According to a new Stanford study published in the Journal of Personality and Social Psychology, individuals are more likely to continue their positive habits after the fact if they see their goal achievement as “completing a journey” instead of “arriving at a destination.” The researchers looked at people who managed to reach their individual goals and continued succeeding afterward, and asked which mindset allowed for their continued wins. “This question is critical, because it helps us to redefine success,” study co-author and General Atlantic Professor at Stanford Graduate School of Business, Jennifer Aaker, Ph.D, explained in a statement. “It moves us from focusing on the short-run win associated with attaining a goal, to the longer-term benefits associated with continued improvement after the goal.” by Kelly Miller, Positive Psychology. com
So many humans are walking around this planet unaware of the impact they have on the people around them. Within each of us is a tremendous capacity to affect change. Yet, too many of us simply react to the creations of others. Being self-aware and practicing daily reflection and introspection allows each of us the opportunity to find what we really want out of this precious life. We are all susceptible to outside influence and personal bias. Without self-awareness, we are even more susceptible. When one can accomplish self-mastery through a deep understanding of the internal self and the public self through the attainment of true self-awareness, real freedom can be achieved. Let’s explore more... By Zaria Gorvett
The Power of One Hour There’s a scene in the classic sitcom The Office, where David Brent – the ultimate cringe boss, with zero self-awareness – is doing some motivational speaking. “Laughter is the best medicine,” he says, explaining to his staff that it reduces stress and that he likes to do it several times during the working day. He demonstrates the technique by bursting into a solo manic cackle; though it only lasts about 30 seconds, it seems to go on forever. The whole room stares back in lethal silence. It turns out that, for once, Brent may have been onto something. He was inadvertently describing what experts call a “microbreak” – any brief activity that helps to break up the monotony of physically or mentally draining tasks. They can last anywhere from a few seconds to several minutes and involve anything from making a cup of tea to stretching or watching a music video. Though the breaks are tiny, they can have a disproportionately powerful impact – studies have shown that they can improve workers’ ability to concentrate, change the way they see their jobs, and even help them avoid the typical injuries that people get when they’re tied to their desks all day. Worried about achieving your goals? Take charge of the stress in the moment to stay on track19/9/2019 By Suzie Doscher, Executive Coach and Life Coaching focusing on Personal Development,
Self-Help Author You have a goal, but are worried you will not achieve it. So many issues are popping up that need dealing with, obstacles and other unexpected ‘stuff’ keeps interfering with your daily plan and / or overall daily structure. Stress kicks in, which means focusing is harder and so less is achieved … sound familiar? All of these thoughts and mind chatter do not have to result in you getting off track or losing sight of your goal. The trick is to take charge of your thinking and push the ‘reset’ button. By this I mean, ‘reset’ the moment, not the direction you are heading or the goal you intend to achieve. Resetting the moment means handling whatever is causing you stress. Stress is an emotional issue and will not vanish with the flick of a switch in your brain. Unless, of course, you already.... |