Strategies for goal setting

Do you sometimes feel like you're simply reacting to life rather than actively shaping it? You're not alone. It's easy to lose sight of our personal aspirations and the things that genuinely matter to our happiness - this is where the practice of goal setting comes in. More than just ticking boxes, effective goal setting is a powerful tool for enhancing our overall wellbeing, bringing clarity, purpose and a sense of control to our lives. Think of it like setting your personal navigation map. Without a destination, you might wander aimlessly. With one, you have a direction, a path and a clear understanding of where you want to go. You also get to choose the destination that truly resonates with you.

Why goal setting matters for our wellbeing

Setting goals is about the positive ripple effect it has on our mental and emotional health. When we actively choose our objectives, we gain a sense of purpose. Let's explore some of the ways goal setting can positively impact our lives.

Boosts motivation and focus: Having a clear target helps us channel our energy. Instead of feeling overwhelmed by tasks, we have a direction, making it easier to prioritise and stay motivated.

Enhances self-esteem and confidence: Every small step we take towards a goal and every milestone we reach builds our belief in ourselves. This sense of accomplishment can fuel our self-worth and resilience.

Encourages personal growth: Goals often push us out of our comfort zone, encouraging us to learn new skills, adopt healthier habits and evolve into the person we aspire to be.

Increases life satisfaction: Ultimately, living a life aligned with our values and actively pursuing what matters to us leads to a deeper sense of fulfilment and happiness.

Reduces stress and anxiety: When our path is undefined, it can lead to feelings of uncertainty and anxiety. Goals provide a roadmap, reducing that mental clutter and giving us a sense of control over our future.

Practical strategies for success

Before we set any goal, we should reflect on what truly matters to us. Goals rooted in our core values are far more sustainable and satisfying.

The power of small steps: A large goal can feel overwhelming. The secret is to break it down into smaller, manageable chunks. Here are some examples:

• Meditate for 5 minutes daily for one week
• Keep a gratitude journal every evening for a month
• Practise digital detoxing for an hour before bed

Visualise your success: Close your eyes and vividly imagine yourself achieving your goal. What does it look like? How does it feel? This mental rehearsal builds confidence, reinforces your commitment and can help your brain identify pathways to success.

Anticipate obstacles: Instead of being derailed by setbacks, try to anticipate potential challenges. What might get in your way? Perhaps it's a lack of time, low motivation or unexpected events.

Celebrate every milestone: Don't wait until you reach the finish line to acknowledge your efforts. Celebrate small wins along the way and reward yourself with a treat. Congratulating your consistency like this will reinforce positive habits and maintain motivation.

Integrating goals into your daily life

For your goals to really impact your wellbeing, they need to become an active part of your life, not just ideas you visit occasionally.

Schedule time for your goals: If it's important, it needs a slot in your calendar. Treat your goal-related activities like crucial appointments you wouldn't miss.

Regular review and adjustment: Set aside time weekly or monthly to check in with your goals. What's working? What isn't? What needs to be tweaked?

Practise self-compassion: This bears repeating. The journey towards any goal is rarely perfect. There will be days of high motivation and days when you struggle. Be understanding with yourself. Your wellbeing journey is a marathon, not a sprint.

Overcoming Perfectionism and Embracing Imperfection

Perfectionism is a double-edged sword that can have both positive and negative impacts on our general wellbeing. While striving for excellence and setting high standards can lead to achievements and success, relentless perfectionism can also be detrimental to our mental and emotional health. It can create feelings of inadequacy, anxiety and stress, ultimately hindering our ability to fully enjoy life and be content with ourselves. In our pursuit of perfection, we often overlook the beauty of imperfection and fail to appreciate the uniqueness and authenticity that comes with it.

A study by UPMC shows that “perfectionism has been linked to a variety of mental health problems, including anxiety, obsessive-compulsive disorder, and several eating disorders”.

Why we should embrace our imperfections

1. Personal development: Embracing imperfections is a powerful step towards improving our overall wellbeing and achieving a more balanced and fulfilling life. It involves letting go of unrealistic expectations and accepting ourselves and others as we are, flaws and all. Embracing imperfection doesn’t mean settling for mediocrity or lack of effort, rather, it’s about recognising that perfection is an unattainable and unsustainable goal. By shifting our focus from perfection to progress and growth, we free ourselves from the constant pressure to measure up to impossible standards and allow room for mistakes, learning and personal development.


2. To ease stress and anxiety: One of the key benefits of embracing imperfection is the reduction of stress and anxiety. Perfectionists often place immense pressure on themselves to perform flawlessly in every aspect of their lives, which can lead to chronic stress and burnout. By embracing imperfection, we learn to be more forgiving and compassionate towards ourselves, recognising that mistakes and setbacks are an inevitable part of the human experience. This shift in mindset allows us to approach challenges with greater resilience and adaptability, knowing that failure does not define our worth or capabilities.


3. To increase self-esteem: When we learn to love our imperfections, we increase our self-acceptance and self-esteem. Perfectionists tend to be overly critical of themselves, constantly striving for unattainable levels of perfection and harshly judging any perceived flaws or shortcomings. This self-critical behaviour can erode our self-esteem and confidence, leading to feelings of worthlessness and inadequacy. By embracing our imperfections, we learn to appreciate and celebrate our unique qualities and quirks, as these are what make us individual and interesting.


4. To improve our relationships: When we are accepting of ourselves, we’re able to build stronger and more authentic relationships with others. Perfectionists may struggle with forming genuine connections with others due to their fear of judgment and rejection. By accepting that no-one is perfect, we create a space for vulnerability and openness in our relationships, allowing for honest communication and mutual understanding. When we let go of the need to present a perfect facade to the world, we invite others to do the same, creating deeper connections based on authenticity and acceptance.


5. We begin to live in the present moment: When we stop striving for perfection, we have a greater sense of gratitude and appreciation for the present moment. Perfectionists often fixate on future goals and achievements, believing that happiness and fulfilment can only be attained once they reach a certain level of success or perfection. By embracing imperfection, we learn to find joy and satisfaction in the journey itself, appreciating the beauty in life's imperfections and unexpected surprises. This shift in perspective enables us to live more fully in the present moment, enjoying the simple pleasures and experiences that make life rich and meaningful.


Overcoming perfectionism and embracing our imperfections is a transformative journey towards greater wellbeing and self-acceptance. By letting go of the need for perfection and embracing our flaws and vulnerabilities, we open ourselves up to a more balanced, fulfilling and authentic way of living. In turn, this can reduce stress and anxiety, boost self-esteem and form a greater sense of gratitude and joy in our lives.

How People Pleasing Can Damage Your Career

While it’s important to collaborate and build positive relationships in the workplace, excessive people-pleasing can have negative effects on our career advancement as well as our mental health. Recognising the signs of people-pleasing, setting clear boundaries and learning to prioritise ourselves helps us work toward achieving a healthy work-life balance and forging long-term career success.

What is people-pleasing?

People-pleasing refers to a psychological pattern of behaviour where individuals feel an overwhelming need to seek approval and satisfy the wishes of others. This often stems from a fear of rejection or criticism, leading people to put their own needs and desires aside in favour of meeting the expectations of others.

While initially people-pleasing may seem harmless, it can gradually take a toll on mental health and in some cases, physical health. The constant need to please others can lead to chronic stress, anxiety and burnout. Over time, these negative emotional states can become debilitating, affecting performance, decision-making and overall wellbeing.

Effects of people-pleasing

1. Surrendering control

By consistently prioritising others' needs, we often lose control over our own career path. Instead of pursuing goals that match our interests and aspirations, we can fall into a pattern of continually seeking validation and approval. As a result, personal growth and professional development may get stifled, limiting opportunities for advancing our career.

2. Undermining confidence

People-pleasers are prone to second-guessing themselves as they constantly seek reassurance and validation from others. This perpetual reliance on external validation can damage self-confidence and diminishes our belief in our own abilities. In turn, this lack of confidence can negatively impact our professional presence, assertiveness and ability to take risks – qualities that are often essential for moving forward in our career.

3. Lack of boundaries

A key characteristic of people-pleasing is the tendency to struggle with setting clear boundaries. By trying to accommodate everyone's needs and demands, we often find ourselves overwhelmed with tasks and responsibilities that extend beyond our capabilities. This can lead to work overload, poor time management and decreased productivity, ultimately hindering career growth.

Debbie Sorensen, a Harvard-trained clinical psychologist, says that people-pleasers “tend to be very kind, thoughtful people, which makes it that much harder for them to set boundaries, not take on too much work or get emotionally invested in their jobs”. Sorensen goes on to say “It can be uncomfortable to set boundaries at work, but next time you’re tempted to pile more responsibilities on your plate, pause and ask yourself if you really want, or need, to take that on. And fight the knee-jerk reaction to say ‘yes’ to everything”.

4. Perceived as indecisive

Most employers value individuals who possess strong leadership qualities, including the ability to make decisions confidently and assertively. However, people-pleasers often struggle with decisive action, as they may fear conflict. This perception of indecisiveness can prevent growth and progression of a career, particularly in roles that require strong leadership skills.


By breaking free from the confines of people-pleasing, we can gain confidence, assertiveness and the ability to make decisions that are right for us. Striking a balance between meeting others' expectations and prioritising personal growth and fulfilment can help us to accelerate our career and improve our happiness and wellbeing.

How to Become More Satisfied in Your Job

'Satisfaction' means different things to different people, but many people aren’t satisfied in their jobs. Perhaps that’s because they feel have too much responsibility or not enough pay or maybe their work is mundane, and they don’t get any enjoyment from their job. According to Positive Psychology, satisfaction is what makes us prosper as individuals and makes us feel like our life is meaningful and rich.

The quality of our lives is often determined by material, emotional and physical wellbeing which makes us feel satisfied with what we have achieved, whether that be at work or in our personal lives. Because we spend so much of our lives working, if we don’t feel satisfied with our job, it can heavily impact our mental health. Many of us have busy jobs that can leave us feeling anxious or stressed and over time this can lead to depression.

Effects of feeling dissatisfied at work

There are many aspects of our work that might affect our mental health and if you are experiencing any of the following, you might need to make some changes so that you can feel more satisfied in your job.

• Boredom
• Unappreciated
• Overworked
• Resentful
• Exhausted
• Stressed and anxious
• Hopeless 

Why is it important to feel satisfied in your job?

When we don’t feel satisfied at work, it can affect our overall quality of life and wellbeing. You might believe that your life doesn’t have any meaning or purpose and you have little hope for a positive future. Because of financial or family pressures, it’s easy to become stuck in a rut at work and you fear any kind of change. But you don’t always have to go out and start looking for a new job, there are ways that you can gradually become more satisfied in your current role.

How to become more satisfied at work?

• If you are bored at work and you don’t feel challenged, ask your manager if there are any other tasks you can take on. Easing the monotony and trying something new can give you a new lease of life and increase your motivation.
• Consider what it is that you’re passionate about and see if there’s any way you can incorporate that into your daily routine at work. For example, you might have a specific cause or charity that you care about, so perhaps try organising a charity event with your work colleagues. As well as giving you something to look forward to each day, it is also a good way to strengthen working relationships.
• If money is a concern and you believe you have too much responsibility and not enough pay, ask your manager for a pay increase or if they can reduce your workload. You might be surprised at the response and just a small change could make all the difference.
• Many companies offer training courses through work so why not train in a different skill that reignites your passion and improves self-development and personal growth?
• Set yourself personal targets at work and plan a reward for when you reach certain milestones like a weekend away, dinner at a nice restaurant or a shopping trip. Having something to work towards can kick start your motivation and also give you a great sense of achievement.

10 Habits of Successful People

Often when we see highly successful people who’ve risen to the top of their game, we assume they work much longer hours than other people, are mentally and physically exhausted, or compromise their personal life for their job. But that isn’t always the case.

If you want to become a high achiever but don’t want to put yourself at risk of too much stress and anxiety, here are a few tips on how to be successful while maintaining a healthy body and mind.

1. Keep fit and healthy

First and foremost, your wellbeing is of primary importance. Success just isn’t worth putting your health on the line. Regular exercise and a healthy diet not only benefit your physical wellbeing but also your mental health. In 2021 a mental health report published by the John W. Brick Foundation found that physical activity was closely linked to better mental health. The top three forms of exercise included general physical activity, yoga and cardiovascular activity. Good physical health and a nutritious diet reduces symptoms of depression and helps fight stress and anxiety, making you more equipped to deal with challenges.

2. Cut out the social media

Unless it’s work related, you won’t find many highly successful people spending hour upon hour scrolling through Facebook or Instagram. If you totalled up all the hours you spend on your phone each day, just think how much extra time you would have on your hands. Whether you use that time to keep on top of your work or complete other activities mentioned in this post, that’s a whole lot of time you can spend on being more productive.

3. Maintain routines

Having a routine on working days can be beneficial in so many ways. Getting into regular sleep patterns, making time for breakfast or committing to set times when you exercise will mentally and physically prepare you for the day ahead. But it’s also important to take a break from routine to recharge your batteries, so make sure you set aside some time each week for doing the things that you love.

4. Multi-task

While not everyone has the ability to successfully multi-task, it’s a great way to squeeze more into your day. Perhaps if you walk to work as part of your exercise routine, make important calls before you reach the workplace, or continue with a piece of work while listening to 'hold' music on a call.

5. Be organised

Two of the best ways to stay organised and keep ahead of the game are by always having an up to date 'to-do' list and making sure you put reminders in your calendar for everything! You’re unlikely to find any really successful person without a calendar and 'to-do' list, but even more importantly, they use them all the time.

6. Take risks

In any aspect of life, not just at work, taking risks is the best way to get ahead. You won’t find many high achievers that haven’t taken a leap of faith or failed at least several times at something before they finally succeeded. Although it appears daunting at first, the more times you take risks and fail, the more chance you’ll have of succeeding in the long term.

7. Become more resilient

It’s likely you’ve seen many quotes related to failure being the key to success. This is because it often takes many attempts at something before you achieve your goal. As long as you bear this in mind whenever you fail at something, you’ll gradually become more resilient and more determined to succeed.

8. Keep a positive attitude

Remaining positive isn’t always easy especially when faced with difficult challenges. But by keeping a positive mental attitude throughout, regardless of the pitfalls, you’ll have greater strength to reach your goals.

9. Network

Although networking is extremely useful in generating business, it’s also important for creating relationships that can strengthen your character. By connecting with other successful people, you can become more confident and increase your self-esteem, which will encourage you to take risks and inspire you to aim higher.

10. Be grateful

Possibly one of the most important tips of all is to be grateful for everything in your life. Gratitude is strongly associated with happiness and creates positive emotions that help deal with stress, improve mental and physical health and help you work towards your goals.

Imposter syndrome and the pitfalls of faking it ‘til you make it

Imposter syndrome, the feeling that you’re not good enough and that you’ve reached where you are by chance, is often experienced by people in the workplace. Perhaps you believe you’re a fraud and are afraid you’re going to be caught out and even lose your job. Maybe you’ve just started a new job or you’ve been given a promotion at your present place of work but you’re worried that you won’t be able to do the job properly.

Imposter syndrome can arouse a range of negative thoughts and emotions such as a lack of self-confidence, anxiety, stress and even depression if it isn’t nipped in the bud. These kinds of emotions can play havoc with your mental and physical wellbeing and can lead to more serious, long-term illness.

You’ve probably heard the term 'faking it ‘til you make it' which many people refer to when they are feeling out of their depth in their job. Although there are occasions when it’s good to remain positive, putting yourself through intense situations that you feel you’re unprepared for can be a detrimental tactic that will lead to trouble in the long run.

Why faking it is a poor option

If you constantly suffer in silence and pretend that you’re coping when you’re not, there’s a good chance you’ll start making mistakes at work. Not only can a lack of sleep due to severe stress and anxiety play a part in your downfall but you could end up destroying relationships with colleagues who might begin to resent you for not doing the job properly.

How to deal with imposter syndrome

There are ways, however, that you can overcome the debilitating effects of imposter syndrome and even become confident in your role.

It’s inevitable when starting a new job that there are going to be learning curves and it’s likely that your boss will be aware of this. Firstly, admit to yourself that you’re struggling before you admit this to your boss. What’s worse, having a slightly bruised ego or continuing along your present path of mental suffering? Before you speak to your boss, identify the main problems you’re having and try to think of a solution.

Maybe there’s one particular area that’s causing you the most stress so suggest to your boss that they give you extra training or sign you up for a course. You’ll probably be pleasantly surprised at how your boss handles the situation and they might even suggest alternative solutions before you do. Management at work have a duty to look after their staff’s mental wellbeing so they should be approachable and understanding. Just imagine the weight that will be lifted once you get your concerns off your chest, and that alone could save you many sleepless nights and anxiety.

Once you’re in a better place emotionally and mentally, you’ll find that other tasks you were struggling with become a little easier because you feel more confident and are focusing more clearly.

According to studies by the American Psychological Association, seven out of ten people suffer from imposter syndrome. Remember that imposter syndrome is more common than you think, and you are not alone in believing that you’re a fake.

Inspiring your workforce

There’s no question this past year has been a tough one, leaving many of us feeling anxious, stressed and suffering from depression. It’s no surprise that motivation levels may have fallen through the floor, but what can you do to inspire and motivate your workforce?

It’s most likely your employees won’t thank you for toughening targets and deadlines, yet for your business to succeed, you still need to see a certain level of achievement from your team. Some of your employees might be working from home while some might still be furloughed but there are ways to inspire them without being insensitive to their current situation.

More than anything, most people need to feel valued so by taking a few steps to show your appreciation for the work they do, you can instil a more positive attitude and enhanced wellbeing.

Show appreciation

You don’t have to spend the entire company budget, just a small gesture such as an email or letter thanking your team for their contributions can have a positive effect. Make sure each message is personal and relates to their individual performance rather than the company as a whole.

Equip your team

If you have staff that work from home, ensure they have all the equipment they need to perform their job to the best of their ability. Trying to work with inadequate equipment can increase stress levels and decrease motivation.

Encourage personal interaction

Stay engaged with your employees and encourage them to interact with one another so that they continue to make social connections. It doesn’t always have to be work related either; a monthly online quiz or catch-up chat via video calls can uplift peoples’ spirits and make them feel valued.

Be genuinely caring

Have regular one-to-one chats with your team to check in on their mental health. Knowing that your boss sincerely cares about your wellbeing is one of the greatest motivators and is much more likely to inspire you than being reprimanded for any under-performance.

Be a motivational teacher 

Successful leaders lead by example so it’s equally as important to look after your own mental health in order to teach and inspire without lecturing.

Listen to your employees

Take on board what your employees have to say. If they have ideas for their role or the company, consider how you can help implement them and don’t dismiss them before you’ve even taken the time to consider them properly.

Utilise the talents and skills of your team

By allowing someone to play to their strengths, they will more likely want to prove their abilities and work harder to succeed. It might be the case that you allocate tasks they wouldn’t normally undertake, but this can inspire personal growth and you might just find that their skills are better placed elsewhere in the company.

Nurture don’t micro-manage

The moment an employee feels that their every move is being scrutinised, they’ll start to feel under pressure and afraid to take risks. By giving staff the freedom to take control and accountability for the work they do, they will grow in confidence and want to step up to the mark.


For more information on how to inspire your workforce, check out this handy study and guide from Motivates.

Managing a multi-generational work environment

The workplace environment has changed drastically in the past few decades, meaning that team leaders are now having to learn how to successfully manage multi-generational employees. People who would’ve once be long retired are working alongside teenage apprentices and young adults fresh from college. Throw into the mix individuals who change their career path in their late 20s and 30s and you could have an extremely diverse work environment. Learning to manage a multi-generational work environment is not only essential to ensure happy employees but is necessary to achieve peak productivity.

What problems are associated with a multi-generational workplace?

If you are aware of the phrase “OK boomer” you will have some insight into how different generations may regard one another. The term 'boomer' relates to people born in the two decades after World War II. Boomers are thought to be out of touch with today’s generation. Besides boomers, there are other generations that have been given names, all of whom you may find in the same workplace:

Traditionalists – born between 1922 and 1945
Boomers or baby boomers – born between 1946 and 1964
Generation X – born between 1965 and 1980
Generation Y or millennials– born between 1981 and 1997
Gen Z – born between 1998 and present day

It is understandable to think that a multi-generational workplace will face problems, after all, each generation will have experienced different technologies and ways of doing things in a work environment. Problems can arise from prejudices of each generation born from presuming they are too traditional or non-PC, or conversely, too modern or liberal. Other difficulties can arise from one generation not being experienced in using certain technologies, and other generations ignoring tried and tested ways of approaching specific elements of work. For example, it may be presumed that older generations may not be fully aware of the benefits of social media, while younger generations may be perceived as being too reliant on modern technology. Clashes such as these require competent management to avoid confusion and frustration between colleagues.

How do I manage multiple generations successfully?

You will be relieved to know that there are ways to create a cohesive workforce made up of many generations.

Don’t make presumptions

It is all too easy to presume that younger candidates will be more capable when it comes to modern technologies and online media. However, it should never be presumed that other generations are not as up to date with technological advances. Bear in mind that the older generations have also lived through changing technologies. In the same way, don’t believe that Gen Zs couldn’t possibly live without their mobile devices or that they are easily distracted by social media updates. Treat each employee as an individual and listen to their unique experiences to ascertain how they will complement your workplace.

Encourage inter-generational mentoring

Like any workplace, employees may have very different experiences and qualifications. Use this to your advantage by encouraging employees to share their skills with one another. For example, one generation may not realise the importance of social communication etiquette, and another could be lacking the real-life interpersonal skills still required in today’s work environments. By delivering this in the form of mutually beneficial mentorships you are ensuring that employees don’t feel patronised.

Ascertain the goals and ambitions of each employee

There are many benefits to having a multi-generational workforce, especially when you know what each employee wants from their work. Younger generations without commitments may be more willing to travel and be keen to be given opportunities to do so. Those with family commitments may not want to be away for long periods of time and their skills could be better used elsewhere. However, it is essential that you don’t just presume, and as a manager you need to ascertain what each employee wants.

Be flexible

Being aware of the many potential differences between generations in the workplace allows you to get the most out of your employees. By being flexible with your approach to each employee and acknowledging their strengths, weaknesses and individual needs, you can provide management that will benefit not only them, but your entire workforce.

Supercharge your performance at work

Whether you’ve just started a new job, or you’ve been in the same one for a long time, there'll be times when you feel lacking in motivation or you’re not achieving your goals. This can have a negative impact on how you feel about yourself, therefore, affecting your wellbeing. Ongoing stress or feelings of inadequacy can leave us feeling tired, anxious and even depressed.

Ways to supercharge your performance

So, what can we do to get our spark back and find the motivation to do better at work?

Listen to music

Many places of work allow their employees to listen to music either in the place of work or through headphones. Research undertaken by the National Centre for Biotechnology Information has demonstrated that instrumental music can improve your attention and increase productivity.

Stay healthy

It shouldn’t come as a surprise that eating healthily and keeping physically fit helps our bodies and minds deal with stress better. There are certain types of foods that can improve our focus and boost our mental energy. Water, fish, seeds, berries and vegetables are great brain foods which will aid concentration.

Get plenty of sleep

Although it might be tempting to get as much sleep as you can, too much sleep can almost be as detrimental to our health as not getting enough sleep. It’s important that we do get quality sleep though, so there are a few measures you can take to help with getting a good night’s sleep:

Make sure your bedroom is dark at night.

• Don’t drink too much before bedtime.
• Don’t watch television or look at a screen for an hour before you go to bed.
• Go to bed at a reasonable time and try to get between 7 and 9 hours sleep a night.

Keep learning

No matter how experienced or knowledgeable you are in your line of work, there is always something new to learn. Many employers will pay for staff training so long as it is beneficial for your job, so consider a course that will add to your skillset and knowledge.

Visualisation

This is a great way to focus and help you achieve your goals at work. Whenever you visualise situations with positive outcomes, you're creating neural pathways in your brain that will help you achieve your goals in the future. Find out more about the impact of visualisation on the brain in this study by the National Centre for Biotechnology Information.

Meditation

Practising meditation daily, either at home or in your lunch break at work, can increase levels of concentration which, in turn, will make us much more productive in the workplace. Meditation can also help us cope better with stressful situations, so we worry less and become happier, therefore improving our working relationships with others.

Ten ways to motivate staff

One of the most important aspects of managing a business is keeping your staff motivated, particularly at the moment. Without motivation, the work environment (whether real or virtual) will soon become toxic and employees’ wellbeing will be affected. It shouldn’t come as a surprise that if your staff are feeling unappreciated, stressed and unhappy, they are less likely to perform to their full potential and you risk losing much-needed employees.

Gallup conducted research into performance management and found that “only 2 in 10 employees strongly agree that their performance is managed in a way that motivates them to do outstanding work”. With this in mind, there are many opportunities for employers to introduce ways to motivate their staff.

Many of us don’t just want to earn a living, we want personal development, appreciation, respect, rewards and, most of all, we want to be happy. By putting the following ideas into practice, you can inspire and motivate employees to work harder, which will then create a happier and more productive workplace.

Ideas for motivating staff

1. Use incentives to encourage staff to hit their targets, such as bonuses, gift cards, or an early finish.
2. Provide positive feedback on a regular basis either in the form of a monthly appraisal, personal email or recognition in a staff meeting.
3. Ensure your employees have the proper equipment they need in order to do their job to the best of their ability and with ease. There’s nothing more frustrating than a slow PC or faulty machinery. 
4. Run an 'Employee of the Month' scheme and perhaps create a wall of fame where the best performing staff will gain recognition among their colleagues.
5. When normality resumes, organise social activities such as bowling, a day at the races or a work’s party. But in the meantime, you can organise online social activities such as an online quiz or a virtual group run. It’s important for people to feel included and part of a team to create a positive environment.
6. Offer flexible working hours or allow staff to continue working from home from time to time if they have other responsibilities such as caring for children or an elderly parent.
7. While dressing up may be appealing as an alternative at the moment, Dress Down Friday is a fun way to end the week and a slightly earlier finish to the working day always seems to go down well with employees. However make sure people know if there are any rules about how they should dress, otherwise suddenly telling staff that they're not allowed to wear jeans, for example, may make people unhappy to participate. 
8. Brighten up the workplace with a fresh coat of paint, leafy plants or vibrant artwork. A study by the University of Massachusetts revealed that art in the workplace can reduce stress, increase creativity and productivity, and enhance morale.
9. Offer staff training and room for growth in the company. If an employee is able to work towards a promotion with an increased salary through personal development, they are much more likely to feel motivated and work harder to achieve a goal that is in sight.
10. Provide free healthy snacks and drinks such as fresh fruit, herbal teas and purified water. Healthy food and hydration can increase energy levels, improve mood and keep the brain alert.

Mindset affects how we approach high workload

It's World Mental Health Day - a day for raising awareness of mental health issues.

If you're at work, drowning under the various tasks you have to complete, you won't be surprised to learn that this is a common scenario in the workplace and a cause of unnecessary stress for many employees. But what can you do to deal with the increasing demands at work? Well, according to researchers Casper, Sonnetag and Tremmel, your mindset is the key. 

Their study found that employees differed in their approach to workload anticipation based on whether or not they believed stress to be harmful to their productivity and health (their stress mindset). Employees with a positive stress mindset (i.e. those who looked at work as a challenge) found coping strategies to deal with the high workloads. However, it's not just how we approach tasks that helps us improve our productivity, but also how we anticipate them. The research indicated that people respond differently to the anticipation of high workload and these differences also affect our performance. This could be because some people view a high workload as a challenge, whereas others see it as a hindrance or a threat, causing them to avoid it. 

So, what's best way of dealing with a high workload? Nurturing a positive mindset and using coping mechanisms for managing workload goes a long way according to the researchers. But most importantly, in order to maintain wellbeing and health, it's essential to have a manageable workload with time to rest and recover after each working day.

Further reading 

Casper, A, Sonnentag, S, and Tremmel, S (2017), Mindset matters: the role of employees’ stress mindset for day- specific reactions to workload anticipation, European Journal of Work and Organizational Psychology, 26, 798-810.

How to gain respect at work

There’s always that one person who seems to command respect from bosses and colleagues without even trying. Perhaps on the outside that’s how we see it but, the truth is, they probably work extremely hard to gain that level of respect.

If you want to achieve the same kind of respect at work, you should try to recognise the kind of traits that others look up to.

Show respect

There’s no point complaining that nobody gives you respect if you are incapable of giving it to others. How we speak to people and interact with them can have a powerful impact on how they treat us in return. When we are polite, attentive and understanding towards others, they are more likely to reciprocate.

Remain professional

It can be tempting at times, particularly at the annual party, to be the centre of attention, but remember that getting attention and gaining respect are quite different. It might seem like fun at the time to have one too many drinks and hog the dance floor, however, this could lead to negative comments and gossip once you’re back in the office.

Don’t gossip

There are many places of work where idle gossip is rife. Not only can this create a toxic environment and be damaging to the wellbeing of others, it’s not the way to gain respect. You might believe that joining in with gossip is a great way to fit in with your colleagues but in the long run, it can have the opposite effect.

Be confident

There’s a difference between having self-confidence and being arrogant, so be careful to get the right balance. When we're self-confident, we have belief in ourselves and have the skills or qualities to back it up, yet arrogance can be seen as egotistical and smug so try to remain modest and humble.

Take accountability for your actions

It can be extremely frustrating when something goes wrong at work and the person responsible doesn’t take accountability and, worse still, they try to put the blame onto someone else. We all make mistakes from time to time and by owning up to them, we can find ways to rectify the issue. You’ll find that your colleagues and boss will have much more respect for the fact that you owned up to your mistake, and it is more likely to be quickly forgotten.

Help others to succeed

One of the best ways to create a more positive environment at work and to earn respect is by helping others whenever possible. We all know how frustrating it can be when you're unsure of something and no one is prepared to help and would rather keep their knowledge under wraps so that they can receive all the glory. If you go out of your way and sacrifice some of your time to give help when it’s needed, people will most definitely respect you for it.

Work hard

You can do all of the above but if you turn up for work late every day, take too many breaks and don’t complete the work you’re supposed to have done, your colleagues won’t respect you and, chances are, your boss could give you a warning.

In order to gain the respect that we’d like at work, we must consider what kind of character traits and qualities we admire in others and demonstrate the same.

In 2018, Harvard Business Review produced this interesting report based on research that explore respect in the workplace.

Stepping up to a challenge

There are many reasons why we might want to feel appreciated or recognised for the work we do in our job; we may want to feel good about ourselves, dream of a promotion, or gain respect from our colleagues.

So, how do you feel when your boss has chosen you to undertake a challenge at work? Initially, you might feel excited or self-satisfied that you have been trusted with the important task. But what do you do when those initial feelings begin to turn into fear and anxiety?

Yes, it feels great that you’ve been given such a responsibility but perhaps you start to question whether you’re capable of stepping up to the challenge.

If feelings of self-doubt have started creeping in, you’re probably questioning your abilities to succeed. You may be fearful that you won’t achieve the desired results, you can’t handle the extra workload or you’re not sure how to even go about the task at hand.

Overcoming the fear

Fear can lead to negative self-talk and can even, in some cases, convince you that you’re simply not good enough. But you must remember the positive feelings you had before fear took over your mindset. It’s likely that, before you were given the challenge, you believed in your abilities and you were full of self-worth.

Make a note of everything you have accomplished so far in your job and all the positive skills and qualities you are proud of. Don’t forget that your boss must also have seen your value to consider you for the task in the first place.

Once you start to focus on the positives, your confidence will start to grow, and the niggling seeds of doubt will fade into the background.

Challenges are so-called for a reason and most likely you’ll come across problems along the way. It’s your job to find solutions rather than make excuses. Understandably, you might be worrying about the security of your job if you don’t succeed, but don’t forget to think about the rewards when you do succeed.

Think of the challenge as a series of tasks that will test your determination and cognitive skills. As you start to overcome each step, you will prove to yourself that you are the right person for the challenge. Compliment yourself for every obstacle that you overcome and savour that incredible feeling of satisfaction, which will spur you on to achieve the end goal.

Ask for help

Don’t be afraid to ask co-workers or those more qualified in relevant areas for help. Management and organisation skills are equally as important and can often lead to making the wisest decisions. Building allies can be a smart move.

If you’re really unsure of the best action to take during the challenge, think of several solutions and perhaps sound them out with your boss. That way they will recognise that you’re not just approaching them with problems but rather offering alternative strategies to overcome them.

The more times you step up to a challenge and achieve the end goal, the more you’ll grow in confidence, making the next challenge easier and less daunting. Try to remember the familiar saying: “challenges are opportunities in disguise”.

Confidence tips for interviews

At some point in our lives, we all must face the 'dreaded' interview. Interviews can often be a stressful experience because so much rests on the outcome.

When we take the plunge and decide to make a change in our career, we may already be feeling vulnerable. It might be that we didn’t get along with our colleagues in our previous job, we weren’t earning enough money, or we weren’t achieving our goals. Whatever the reason, many of these contributing factors can weaken our confidence and negatively impact on our mental wellbeing. So, before we even begin to apply for our dream job, we may have low self-esteem and be feeling like we’re on the back foot.

To move forwards with confidence, it’s important to start feeling more positive about ourselves and have belief in our capabilities. Remember, the employer has already seen your CV or application form and clearly thinks that you could be suitably qualified for the job. You need to be able to build a rapport with the interviewer and prove that you not only have the right skills, but your personality suits the company.

Recognise your achievements and skills

It can be easy to fall into the trap of putting yourself down or tricking yourself into believing that you aren’t good enough, so it’s important to dispel any negative thoughts and start thinking positively about yourself.

Make a list of all your qualities and skills and recognise how much you have already achieved. If you struggle with this, ask a friend to help you. Sometimes when your confidence is low, you need a helping hand to spot the positives about yourself. Within no time, you’ll start to appreciate all the positives and spend less time putting yourself down.

Practice relaxation techniques

When you’re nervous or anxious, your body may react negatively and you may feel out of breath, shaky or over-emotional. By practising simple breathing exercises or mindfulness techniques, you can help yourself return to a state of calm before the interview. Taking slow, deep breaths and emptying your mind can help you think more clearly.

Visualise positive outcomes

Visualisation techniques can be extremely powerful in stressful situations and can help overcome fears. Imagine yourself in the interview and how you would like to be perceived. Do you look confident? Do you speak confidently? Do you give a confident handshake? Body language is a huge giveaway for any interviewer so the more you picture yourself acting confidently, the more likely you will feel confident.

Prepare. Prepare. Prepare!

There is nothing worse than turning up to an interview unprepared. Employers want to know that prospective employees are willing to go the extra mile. Research the company thoroughly and find out what you can about your interviewer/s and what they do for the company as this can help you build a rapport with them. Re-visit the job specification and your CV and make sure you highlight any occasions in a previous role where you have demonstrated the required skills and qualities.

Practise confident body language

In our day-to-day lives it’s easy to forget how we appear to others from our body language. Observe how you act when you’re speaking with present colleagues, family or friends and make adjustments accordingly.

• Make eye contact
• Don’t slump and keep an upright yet relaxed posture
• Unfold your arms and use open hand gestures when speaking (but don’t overdo it)
• Smile
• Mirror positive body language of whoever you’re speaking to
• Don’t fidget

More useful interview tips are available on the graduate career website Prospects.

If you feel you may benefit from working with a coaching professional who can assist you with any confidence issues and support you as you work towards your goals, visit our coaching page.

Why it’s important to find a job that suits you

Have you found yourself going from job to job feeling unfulfilled or stressed, or have you been stuck in a dead-end role that makes you unhappy?

In the UK, the law states that we should work no more than 48 hours per week (averaged over a number of weeks), however, many of us rarely stick to this. Work can be stressful, draining and exhausting, even more so if you’re in the wrong job.

Because the majority of us have to make a living to pay the bills, we often rush into a career, accepting the first job role available without giving it too much thought. Further down the line, this could be damaging to both mentally and physically.

Have you ever considered that you may have chosen a career that isn’t suited to your personality type? Do you dread the thought of group meetings for fear of having to speak in front of a room full of people? Perhaps your role requires a lot of data analysis but the mere thought of it leaves you anxious. These kinds of fears could not only cause you mental health issues, they will ultimately impact on your success and career satisfaction.

How to find your personality type

Wouldn’t you love a job that you find rewarding, exciting and that brings out the best of your capabilities? You might never have stopped to think about whether your role suits your personality or even what your personality type is, until now.

On this Career Shifters website, you will find links to lots of online psychometric tests that can help you discover your personality type and the types of careers you may excel in. Not only are they really interesting, they can also be great fun. Rather than looking at the skills and qualifications you have, these sorts of tests seek to find out how to react in certain work situations and the types of scenarios which you enjoy, over others. This practice of self reflection can really help us to look at careers that we wouldn’t normally consider.

We spend such a lot of time at work that it’s really worth investing some time to check that the job you’re in is giving you the satisfaction that you deserve. Choosing the best career for your personality could help determine your future happiness, so it makes sense to consider all of your options.

How to be brave at work and face your fears

There’s a saying that goes: why fit in, when you were born to stand out! However, many of us have a deep-rooted fear of failure or criticism in the workplace, which means we are more than happy to stay beneath the radar and remain unnoticed. While this may work for a time, there are occasions at work – when negotiating pay rises or promotions, for example – that we have to stand up and be counted.

It’s not uncommon to have sleepless nights at the thought of having to give a presentation in front of a crowd or when faced with the prospect of being more assertive with a colleague to resolve an issue. But in order to move forward it’s absolutely necessary to overcome our fears and step outside of our comfort zone for time to time.

Fortunately, there are strategies that you can practise to build your confidence and give you the courage you need to be brave and assert your ideas.

What’s the worst that would happen?

The moment you choose to overthink and imagine outcomes of a situation, you fill yourself with fear. Let’s face it, you’re unlikely to lose your job just because you’ve expressed a well-thought out idea or asked for a pay rise. So sometimes, it really does help to think about what the worst outcome would really be – and it’s never as bad as your initial emotional reaction. When you approach any situation from a calm, logical perspective, you’ll realise the outcome is usually much more positive than you imagine. Practise this and you could save yourself days of stress in the process.

Building confidence

In order to be brave at work, you need to build confidence and have self-belief that your ideas are worthy and that your opinions matter. Begin by expressing your thoughts clearly and make sure you back up your views with research – people can’t argue with facts! Practise the conversations in your head – or engage your friends and family members in some role play exercises. Remember, not everyone is going to agree with you all the time, but everyone brings a unique perspective to their work, so chances are your opinion might address something that others hadn’t even considered.

Attitude is everything

Our automatic reaction to addressing a colleague who doesn’t agree with our opinions is usually to become defensive. We take criticism personally, when it’s usually not intended to be. The best response is to give people the opportunity to address their issues with you personally and answer them as best as you can – calmly. Remember, it’s about working as a team for the best interests of the company. Defend your views confidently but be willing to listen to others’ views at the same time. No-one gets it right all the time. One of the best ways to overcome your fears is by accepting constructive criticism. Sometimes, it can be a hard pill to swallow but it’s a great way of increasing your confidence. When we accept our own flaws and mistakes, we learn how to improve ourselves and will find that people will begin to respect us more as a result.

For some more tips on how to build confidence, read one of our previous blog posts here.