Leaders need to recharge their batteries too

We get it. Everyone is working hard, business conditions are extremely tough at the moment – especially with the uncertainty surrounding the UK’s departure from the EU – and employers are expecting their teams to deliver more, with less.

As a leader, there can be an added pressure of being seen to be extra resilient and hard-working. Your team look to you to take the lead and you want to set a good example. It’s true that as a leader, you set the bar for your team. They embody and emulate the work values and ethic that you project. However, it’s also true that when you work too hard, neglecting your own self-care, this can negatively impact the team around you.

When a leader is fully engaged and emotionally / physically well, your team will flourish. Driving your people forward when your own battery is running low is nigh on impossible. Not only will your ability to make decisions confidently be impaired, the energy you project onto others is catching and will result in an apathetic work environment.

It’s not easy to see for yourself when you are functioning at less than your optimal levels, but there are a couple of red flags to watch out for.

Irritability

When we're running on empty, even the smallest of things can irritate us. Events that we'd happily navigate previously, really irk us. If you're finding it difficult to take everyday events in your stride, it’s time to take some time out!

Selfishness

Our natural instinct, when we're well rested and focussed, is to put the needs of our team before our own. A sure sign that you need to practise some self care is when you're more concerned with what’s going on in your own life, than the wellbeing of others.


Of course, identifying that you need to recharge is just the first step. We need to do something about it. This article from Psychology Today  gives some valuable insight into how well-known leaders mix business with leisure to give their best to their teams. And while most of us are unable to follow Bill Gate’s example of a regular ‘think week’ in a wood cabin, we can all find ways to regularly give our brain the break it needs. Here’s how:

Build some short bursts of reflection time into your diary – mark it as busy / do not disturb – and use this time to really think about something totally unrelated to work. Complete a crossword, do some colouring, read a chapter of a book. Switching your brain up from time to time actually helps to rewire your thinking and make you more focussed.

Living in a digital age is exhausting, we never switch off. Promise yourself – and your family – that you will set regular time aside every day when you will unplug completely. The freedom this gives your brain cannot be underestimated, as it allows you to be fully ‘present’ in other activities.

We talked about getting closer to nature in one of our previous posts -http://firstpsychology.blogspot.com/2018/06/the-benefits-of-getting-closer-to-nature.html- it’s a great way to recharge - spending even a small amount of time outside everyday can really help to clear the mind and re-energise the soul.

These are our ideas for recharging your batteries – what works for you? Share your ideas below…

The art of positive self-talk

Self-depreciation is the default setting for most of us. We see only the negatives or areas for improvement, rather than our many qualities and skills.

Ironically, when we see this same behaviour in others, we criticise them for it: "If only she didn’t put herself down so much", we say, or "why can’t he see what a great catch he is".

The fact is, most of us are humble people. Bragging and blowing our own trumpet does not come easily. And that’s fine – arrogance is not a good quality – however, what we could all do with is some positive self-talk. It’s time to reassure ourselves of our own abilities and recognise the progress we’re making.

Positive self-talk makes us feel good about ourselves and can push us to perform even better – fulfilling our true potential. It’s the optimistic voice on our shoulder that fosters our self-belief and drives us to do bigger, better things with our lives.

On the flip side, negative self-talk, brings us down. It dampens our enthusiasm and stifles our performance. It doesn’t rejoice in our successes, rather focuses on what we didn’t do, or where we could have improved.

All of us could benefit from more positive self-talk in our lives. When it comes to how to do it, this article from Psychology Today suggests that using the third person in self-talk can help you step back and think more objectively about our responses and emotions. It can also help you reduce stress and anxiety.

All too often, our inner voice is predominately negative. We tend to remember the negative comments from our childhood and school days. The problem with negative comments is that they can become self-fulfilling. We replay them over and over to the point that we believe them to be true.

The sad truth is that we are often much harder on ourselves than we would ever be on other people. It takes a lot of positive self-talk to override our negative conditioning, but it can be done. Look at this article from Psychcentral for some examples of the things positive people tell themselves.

As a bare minimum, we should aim not to say anything to ourselves that we wouldn’t say to other people. Let’s afford ourselves the same respect and self-restraint that we would direct towards others.

Positive self-talk will not stop us from messing up from time to time. We all make mistakes. Positive self-talk is not about brushing over the negative or challenging events that happen in our life, it is about looking at what happens to us with a constructive eye, and with a realistic perspective. It’s about recognising the truth in situations and looking at how we can learn from our mistakes to help us grow in to better human beings. To expect perfection in yourself - or anyone else - is unrealistic. So let’s try to be kind to ourselves - always!

How to identify your bad habits at work and sort them out

Have you ever wondered why it’s so easy to find fault in others yet we seldom take the time to review our own working practices? Nobody is perfect, that’s true. It is only by recognising and acknowledging our own failings at work that we can start to do something about addressing them.

We’re not talking about the big things either – like the kind of development issues that should feature on your annual training plans for example – we’re looking at the annoying little habits that have crept into your work routines. The behaviours that are likely infuriating your co-workers and stopping you from achieving your full potential.

We take a look at some of the most common bad habits at work – and what we can do to nip them in the bud.

(Not) ready for anything

Do you pride yourself on getting through each working day by the seat of your pants? Do you consider yourself an expert at winging it in team meetings? Being unprepared is unavoidable at times – but managers and co-workers can easily see through colleagues who do not take the time to organise themselves. They don’t think you’re too busy, they take it as a sign that you don’t value what you are doing. Our top tip is to plan as much time into your diary to prepare as you will spend at the meeting itself. If you find time management an issue, there are lots of resources you can use to help you. Read these tips from Psychology Today, which  are designed for home-workers but apply equally to people who are office based.

Too late!

There’s always that one co-worker who never arrives on time! We’re all busy people – so if this is you, perhaps it’s time to think about two things: 1) the impact your tardiness has on your team mates (why are you so special that everyone must wait for you?) and 2) what is it that makes you late? This article from Psychology Today suggests that often it is through the fear of wasting time – unfortunately, the impression that constant lateness makes is the exact opposite: that you couldn’t care less about the meeting – or your job and colleagues.

 

Loose lips

It’s great to get to know your colleagues and co-workers on a social level, it really helps to develop a collaborative and constructive team environment. However, if you find your chitter chatter usually involves talking about the people that you work with, then you need to do something about it. Although fun at the time, gossiping can make you look untrustworthy, not only that it also wastes a lot of valuable time, which others can resent. Try to make all your chatter constructive and work-related, keep away from the personal stuff – that’s best left for the pub!

Dream on

Every team needs a dreamer – they’re the ones who keep others motivated by reminding us all of what is possible and the dizzy heights we can all aspire to. Daydreamers are the ideas people, they are creative and help us to solve problems. However, daydreaming can also be a sign of someone who isn’t fully committed to their job, or their employer. If you like to let your mind wonder, do it constructively – and set yourself a timer, so that your full day isn’t ‘wasted’ looking up to the stars while the everyday toil gets neglected.

These are just a few of the most common bad habits people display at work. What would you add? We’d welcome your comments!

Why it’s important to review your year’s achievements and look ahead

It’s fair to say that in today’s challenging economic climate many employees are expected to do and deliver more – often with less resources.

When you’re on a hamster wheel at work, it can be hard to carve out the time to reflect on your performance and achievements. However hard it is, self-reflection is a critical process if we are ever to do things differently – or if we have desires to stretch and grow at work.

Self-reflection is a way of assessing yourself, your ways of working and how you learn. Managers go through this process regularly with their team but it’s not often that we turn the lens around and look at our own performance. This article from HR Zone explains how – and why – the practice of self-reflection is key to identifying opportunities and to changing our habitual work practices so that we get better results.

When we talk about the process of reflection, what we’re really talking about is questioning – in a positive way – what we do and why we do it that way. It's only by doing this that we can assess whether there is a better way going forward. Of course, reflection can be done at any time in the year, but the start of the new year is a great time to set out your plans and priorities for the twelve months ahead. It’s also the time when we're most open to embracing new ways of doing things – so evaluating personal skills can really help to identify changes we might need to make.

It might be helpful to structure your questioning in the following areas:

• Strengths – are you well organised? Do you connect well with colleagues and customers? 
• Weaknesses – are you easily distracted? Do you take on more than you should for fear of disappointing others? Are you inflexible and reluctant to change how you work? 
• Skills – what are your core skills currently and what skills are you looking to develop? 
• Achievements – what have you delivered this year that are you most proud of? 
• Happiness – what gives you joy at work? What tasks do you look forward to? 

Think also about any external factors that may have impacted your work over the year. Perhaps there were problems at home or with the children that took a lot of your attention over a certain period of time – identifying these external pressures enables us to better assess how we perform at work under stress.

Although self-reflection can seem difficult at first, there is evidence from Harvard Business School that it really does positivelyimpact on performance - so remember, practice makes perfect. You will find that it becomes easier and that the end result is not only a more productive year ahead – but also a happier and more fulfilling one too.

Mindful last minute gifts for colleagues

It’s the season of goodwill and tradition goes that we shower our friends and loved ones with gifts to show our appreciation and affection

When we exchange gifts, it is more about the thought that goes into the giving, rather than the gift itself. This is more often true in the workplace, where it is commonplace to give token gestures rather than the larger gifts we share with friends and family.

Thoughtful giving comes from a practice of mindfulness. Mindfulness is not a new concept. It’s a tried and tested technique that helps us gain perspective and regain control during periods of stress. It has been shown to improve wellbeing, reduce stress and make us happier.

The concept of giving and receiving gifts is closely tied to compassion, love, and gratitude. When you give someone a gift, no matter how big or small, you’re showing them that you care.  When we talk about mindful gifts, it’s about the thinking behind why we’re giving and choosing something that it truly meaningful for your colleague.

In a work situation, there are a couple of golden rules when it comes to buying gifts for your colleagues. These include not giving overly personal gifts and respecting price limits on gift exchanges. It’s also worth remembering that the gifts you choose say as much about you as they do your colleagues, so avoid anything too political or cheeky. The great news is that these boundaries lend themselves to more mindful gift giving.

In a team situation, gestures of goodwill work really well and are great for strengthening relationships. Think about what you could do that would make their working life easier, for example, covering extra shifts, making the coffee for a week or committing to finish your reports earlier.  Handwritten cards with personal messages that convey your appreciation for others are also a great way of building connections with your colleagues. There’s some fascinating research about how effective gifts are in helping us to form stronger bonds with people and boost morale. You can read more about it in this article on Psychcentral.com.   

One of the best gifts you can give your colleagues this festive season is to be kind to yourself. We are pulled in so many directions over Christmas that it takes a resilient person to not feel pressured or stressed by what they have to do. Failing to nurture yourself over the holidays means that you are not giving your best self at work – and that impacts on your co-workers. Be mindful of your own moods in the run up to Christmas – you cannot give to others if you have nothing left to give. Make a pact with yourself to be fully present at important meetings – despite the additional pressures on your time and energy – and set aside time when you can fully appreciate your co-workers, perhaps at office drinks.

Whatever you decide, remember that when it comes to gift giving – be it friends, family or coworkers – it really is the thought that counts.

How to overcome your biggest challenges

Practice makes perfect, so the saying goes. It doesn’t matter who you are or what job you do, as individuals we never stop learning. However, from time to time, the challenges we face at work may seem insurmountable and serve to dent our confidence, rather than help us grow.

A life without challenges is an unrealistic expectation. But you can prepare yourself to deal with the challenges you face, so that you can embrace them as an opportunity to ‘practise’ and become better at what you do.

The run up to Christmas can be a time of immense pressure for lots of people to the point that you find yourself less able to cope with obstacles at work. Here are our tips for overcoming even the toughest of encounters and coming out the other side a stronger, more rounded employee.

Positivity matters

If you find yourself under pressure at work, it’s important to surround yourself with positivity. Rather than spend time with coworkers who are eager to share their own tales of woe, make a conscious effort to be with those colleagues who bring out your passion and drive. Negativity breeds so make sure the relationships you keep at work share the same positive vision that you do. You sometimes need to be with people who believe in your abilities so that you can believe in yourself!

Focus on the big picture

When dealing with challenges, it’s easy to get bogged down in the detail and lose sight of your end goals. When you start to feel discouraged it’s important to take a step back and focus on the big picture for a moment. Remember why this challenge you are facing is important – how will it help to lead onto other things? Does it take you closer to your end goal? Sometimes it helps to write down your goals and put them somewhere where you can see them. When you have to deal with something you find hard – look to your goals for inspiration and energy.

Break it down

Have you noticed how sometimes when we work on something tricky, it builds up in our minds – often without good cause. Human nature means that often we will put off the tasks we don’t like, in favour of quick wins but usually this has the unfortunate knock-on effect that we then are working on our most challenging projects under self-inflicted time pressures too! If you find yourself facing a challenging task or activity, the key to success is to break it down into smaller elements. Then systematically work through each element in turn. Be persistent. Be methodical, and before you realise it, you’ll find yourself half way up the mountain.

Picture your success

You need to picture yourself overcoming your challenge in order to make it happen. Visualisation is a tried and tested technique for helping to rewire our thought processes. When we think about positive outcomes, we are more likely to overcome our challenges. Use the power of your mind to picture how you will look and feel once you have accomplished what you have set out to achieve. This positivity really helps to motivate your spirit and drive you to succeed. Visualisation is a means of control in any situation that may leave you feeling unsure, vulnerable or inadequate. You can read more about the practice in this article from Psychology Today.

How to be kind to colleagues who really don’t deserve it

When we’re at work, we’re expected to get along with our co-workers. Collaboration, team work, partnerships are all key to achieving great results at work, however we don’t often get to choose who we work with.

Thankfully, most co-workers and colleagues are united in a shared aim – to do their best and reach their full potential. Sometimes, though, there will be a need to work with people who we don’t naturally gel with. We need to engage, and work productively, with colleagues we don’t actually get along with.

A nicer, more positive office environment can be influenced by each of us, so we’ve developed some tips to help you be kind to those colleagues who sometimes don’t deserve it. It’s not just for the good of your employer, but also for your own mental wellbeing.

Watch not only what you say – but what you do too!

Very often our own body language can give away our inner feelings. Most disagreements in a work environment will not be as blatant as a verbal argument or a physical fight, but rather will present as negative body language – such as noticeable eye rolls or simply blanking people. In the main, people are very intuitive, so be extra vigilant that your own body language and non-verbal gestures do not convey your distain for your colleagues. If you exude positivity to all co-workers, they are more likely to follow suit.

Nip issues in the bud – don’t let things fester

Often the breakdown of work relationships comes about as an accumulation of smaller issues that simply haven’t been successfully resolved. If you find that you’re having issues with a co-worker or colleague the first step is to talk about it as it happens, don’t let the issue morph to become bigger and more significant than it needs to be. A single issue can be inconsequential in itself but unresolved tension will really be felt by the rest of your team and this will definitely impact on your ability to not only do your job well, but to enjoy the time you spend at work.

Set a good example – don’t let the behavior of others influence yours

There will be times when the only way to deal with a difficult colleague is to face them, full on. Be careful though. Communicating with others when we’re in a heightened state ourselves has the potential to develop into an emotional – rather than a rational - exchange. As a rule of thumb, when dealing with a difficult colleague, you should always pretend that your children – or your boss - are watching. This simple technique will help you to keep your emotions under control and make sure that the exchange remains constructive.

Give credit where it’s due – don’t let bad experiences taint your views

Positivity breeds positivity, so even if your colleagues are not being particularly friendly or forthcoming towards you, it shouldn’t stop you from treating them as you would your other colleagues. That means complimenting them for a job well done, acknowledging their achievements and giving credit where it’s due. Treat people as you wish to be treated yourself and don’t let the negative ways of others impact on your own working practices. Lead by example, always. Who knows, maybe your positivity may just rub off on others.

If you’re struggling to reach out the hand of kindness to one of your colleagues, remember, that you're kindness will benefit your wellbeing as well as theirs. This article from the British Psychological Society is a good reminder of the personal benefits that kindness can bring our way.