Category: Success Thinking

Strategic Willpower

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Why is that some days we can keep to good habits, such as exercise and eating healthy, while on other days we sit on the couch all night and eat cookies? It seems that our willpower varies from day to day, if not hour to hour. Therefore, how can we avoid falling to temptations and keep to our intentions?

Recently, Darious Foroux wrote an article that explored the idea of strategic willpower and how it can enable us to keep to our intentions. He put the problem very succinctly:

The thing about staying consistent is that life always finds a way to get in the way, no matter what you’re trying to achieve. So we’re better off expecting that things can always go wrong.

Foroux goes on to share studies that appear to demonstrate that our willpower can fade when we are forced to expend it. He then explores how stay true to our intentions even when tired or emotional.

To live a good life, every single one of us needs to know how our willpower works. Do you find it difficult to make decisions late at night? Avoid it!

Finally, he sums up the topic as such:

To simplify, willpower is your ability to follow through on all your little and big goals. If you say you’re going to stop eating junk food and you eat a muffin for breakfast, there’s something wrong.

It’s up to you to figure out what the problem is. Strategic willpower means we’re aware of this concept. We don’t go through life like a mindless robot. We take the time to look at our actions and we do things when we’re at our best.

Read the entire article on Foroux’s web site.

ChatGPT Guest Post – How to Reduce Stress at Work

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Today I decided once more to test the ChatGPT AI to see how it reacts to writing a blog post with references to recent articles. The topic I gave it was to: write a blog post using recent article references on the topic of how to reduce stress at work

Below is what it generated. I’ll provide my thoughts at the end of the post.

Photo by Pixabay on Pexels.com

Start of Blog Post:

Stress at work is a common problem that affects millions of people worldwide. From deadlines to heavy workloads, it can be challenging to manage stress levels when working. The good news is that there are practical steps you can take to reduce stress at work and improve your overall well-being. In this blog post, we’ll explore some recent article references on how to reduce stress at work.

  1. Take breaks regularly

One of the most effective ways to reduce stress at work is to take breaks regularly. According to a recent article by Harvard Business Review, taking short breaks throughout the day can help to reduce stress levels and increase productivity. Research has shown that taking a 15-minute break every 90 minutes can be highly beneficial for both mental and physical health. So, make sure to schedule regular breaks throughout your workday.

  1. Practice mindfulness

Mindfulness has become increasingly popular in recent years, and for a good reason. According to a recent article by Forbes, practicing mindfulness can help to reduce stress and anxiety. Mindfulness involves paying attention to the present moment without judgment. There are various mindfulness practices you can try, such as meditation, deep breathing exercises, or yoga. These practices can help you to stay calm and centered when faced with stressful situations at work.

  1. Get enough sleep

Getting enough sleep is essential for reducing stress levels. According to a recent article by Sleep Foundation, lack of sleep can lead to increased stress levels, decreased productivity, and impaired cognitive function. To improve your sleep quality, try to establish a regular sleep routine, avoid caffeine and alcohol before bedtime, and create a comfortable sleep environment.

  1. Communicate with your colleagues

Effective communication is crucial for reducing stress at work. According to a recent article by Psychology Today, communicating with your colleagues can help to reduce misunderstandings, resolve conflicts, and build stronger relationships. When you feel stressed, don’t hesitate to reach out to your colleagues for support. Discussing your concerns and sharing your workload can help you to feel less overwhelmed.

  1. Prioritize self-care

Finally, prioritizing self-care is essential for reducing stress at work. According to a recent article by Harvard Business Review, practicing self-care can help to improve your overall well-being and reduce stress levels. Self-care involves taking care of your physical, mental, and emotional health. Some self-care practices you can try include exercise, healthy eating, spending time with loved ones, or pursuing a hobby you enjoy.

In conclusion, reducing stress at work is crucial for maintaining good mental and physical health. By taking regular breaks, practicing mindfulness, getting enough sleep, communicating effectively with colleagues, and prioritizing self-care, you can reduce stress levels and improve your overall well-being. Remember to make these practices a regular part of your routine, and you’ll soon feel more relaxed, focused, and productive at work.

End of Blog Post

My Thoughts:

The post did indeed generate a simple blog post focusing on stress reduction techniques, which was created in under ten seconds. Along with the quick turnaround, a few things caught my eye.

First of all, while it made references to recent articles, it did not provide a link or notation about the date the articles were published. Therefore, the reader has to do the legwork to track them down.

Second, three of the five tips were not specifically work related. “Taking breaks” and “Communicating with Colleagues” were the only two workplace specific items. The other three were broad suggestions, that while useful, did not exactly match my initial prompt.

Third and final, none of the stress reduction tips had in-depth steps on how to do them. For example, the section on self-care provided basic ideas, but was entirely generic. This could be a function of my initial prompt. Experimenting with the instructions to the AI could guide it to fix the problems encountered above.

Go over to ChatGPT to give it a try for free.

The PARA Method – Projects and Areas

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Before you read further, please take a few moments to either grab, or write out, your current list of projects. Don’t worry, I’ll wait …

Very good – now look down the list. Do you see broad subjects like Hiring, Strategic Plan, Scheduling, or Direct Reports? If so, you don’t have a project list, you have an area list. Don’t understand the difference? In a recent post on his blog, Tiago Forte shares his PARA method of organization, in which he spends time discussing the difference between and area and a project.

You have projects you’re actively working on – short-term efforts (in your work or personal life) that you take on with a certain goal in mind.

You have areas of responsibility – important parts of your work and life that require ongoing attention. 

In short, projects are finite, with a beginning, middle, and end. Areas are ongoing. So long as you are responsible for them, they never end.

This means when we organize our work, especially in a digital environment, Tiago recommends using the PARA Method. We just learned what the first two letters in the acronym mean. Here are the explanations for the remaining two letters.

Then you have resources on a range of topics you’re interested in and learning about.

Finally, you have archives, which include anything from the previous three categories that is no longer active, but you might want to save for future reference.

This simple formatting system allows people to organize their work landscape. In fact, the order of the letters in PARA are an indication of how Tiago views the primary driver of work – our projects.

Instead of organizing information according to broad subjects like in school, I advise you to organize it according to the projects and goals you are committed to right now. This is what it means to “organize by actionability,” a mantra I will return to again and again.

Read more about the PARA Method, with detailed examples, on his blog at Forte Labs.

Decluttering Made Easy

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Is your home or workplace cluttered? For most people the answer is an affirmative yes!

For those getting an early jump on spring cleaning, I recently came across advice on the NPR web site about how to get it done effectively. Reporter Andree Tagle interviewed organizing expert Star Hansen who shared ways to organize without the stress. However, before you start clearing away belongings, she believes it is important to understand your clutter.

Hansen says everyone’s clutter tells a personal story. “What becomes clutter and where your clutter accumulates can say a lot about what’s going on with you.”

If you have unwanted piles of stuff accumulating around your house, ask yourself: “What’s making this hard to get rid of?” she says. “A lot of times, the trip-up is from holding on to the past or wanting a different reality than the one we’re living in.”

That blazer that hasn’t fit for years? Maybe it reveals a yearning for your former profession. Those 20 pairs of chopsticks in your kitchen drawer? Maybe they’re speaking to your guilt around waste and sustainability.

When you understand the reasons behind your clutter, says Hansen, it’s a lot easier to know what to keep and what to get rid of.

Hansen also cautions against being too eager to clear it all out in one day. The process takes time.

When it comes to organizing, don’t bite off more than you can chew, says Hansen. If you start off with too big a goal, you might get discouraged if the job takes too long.

So don’t try to revamp your entire garage in one afternoon. Instead, start with something less challenging, like your purse or one single bathroom drawer. Save more complicated items, like tax paperwork, or sentimental items, like family photos and memorabilia, for last. These kinds of organizational projects often take the most time and emotional energy, says Hansen, so you’ll want to build up your decluttering muscle first.

Read three more tips for expert decluttering on the NPR website.

How Managers Can Help Their Team Focus

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Have you ever been on a team that lost its focus? You and your teammates may have wasted time wandering down dead ends, getting caught up arguing over trivial items, or had assumed next actions lie incomplete due to a lack of delegation? While there are many contributing factors to such failures, a good manager can make or break a team.

In an increasingly distracted world, one skill that can elevate managers is the ability to focus their team on the priorities. In a recent article in the Harvard Business Review, GTD founder David Allen and Justin Hale break down seven ways that managers can help their teams focus on work. Not surprisingly, the ideas are born out the GTD principles. This first suggestion is to inventory tasks and projects.

This is a discipline where common sense is not common practice. If your people don’t have a complete list of their commitments and projects, they can’t realistically prioritize. As a leader, hold people accountable for keeping current to-do lists and give them time each week to do a full weekly review of these commitments so they can stay in control.

Another way managers can help their employees focus is to make meetings meaningful.

Most people’s workdays are monopolized by meetings. Help employees stay focused by allowing them to decline meaningless meetings. To improve meeting efficacy, one manager we coached set a bold precedent. He said, “If someone invites you to a meeting without a clear agenda and reasons why you’re vital to the success of the meeting, you have my permission to decline it.” This manager put the onus back on the meeting creator (which was often himself) to show greater respect for others’ time. It also put employees in control of their days so they could focus on high-priority work.

Read the other five suggestions at the Harvard Business Review website.

Productivity Propaganda?

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At first glance it would seem that productivity is a good thing. After all, who doesn’t want to get more done in less time? However, what happens if the push for increased productivity comes at the expense of enjoyment of life? Does it matter if you get more done if that which is being done is of little value?

Digital anthropologist and author Rahaf Harfoush recently explored this topic in a book called Hustle & Float: Reclaim Your Creativity and Thrive in a World Obsessed With Work. In her book she explored workplace burnout and how to avoid it. Bloomberg Businessweek interviewed her during the COVID pandemic to learn more about how to balance work and life in the era or work-from-home.

This isn’t a normal time, so it shouldn’t be treated as normal work-from-home time. The lines between home and work, personal and professional, are blurred with an additional pressure to be productive since the thinking is that we all suddenly have more available time. This isn’t the case, and furthermore, working nonstop simply doesn’t work. We have turned busyness into a coping mechanism. Now, people are applying that to their personal time while sheltering at home, filling it with back-to-back Zoom calls, baking, workouts, and more activity. It’s important to use some of this time to process our emotions and reflect on the discomfort from all this productivity propaganda. Operating as usual will not only negatively affect your work but could compromise your health.

The interview ended with a warning for those who work around the clock.

If you’re a high performer and recovery isn’t an intentional and strategic part of your time and workflow, you’re only damaging your output in the long run.

Read the whole interview online.

Are You Overthinking?

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Have you ever slept on decision? Spent weeks debating both sides of a problem? Kept looking for that extra bit of information to sway you one way or the other? If so, you may have been overthinking!

While thoughtful deliberation can be very helpful to make a decision, it is also easy to waste too much time before making a choice. Sometimes this is driven by a lack of confidence, other times it is fear of making a mistake, and simply worrying about how other people may react.

Harvard Business Review writer Melody Wilding looking into the issue and wrote a short article to outline ways to prevent overthinking. The first tip is to avoid seeking perfection.

Perfectionism is one of the biggest blockers to swift, effective decision-making because it operates on faulty all-or-nothing thinking. For example, perfectionism can lead you to believe that if you don’t make the “correct” choice (as if there is only one right option), then you are a failure. Or that you must know everything, anticipate every eventuality, and have a thorough plan in place before making a move. Trying to weigh every possible outcome and consideration is paralyzing.

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What are the ways to avoid this trap? Wilding suggests you ask yourself these questions:

  • Which decision will have the biggest positive impact on my top priorities?
  • Of all the possible people I could please or displease, which one or two people do I least want to disappoint?
  • What is one thing I could do today that would bring me closer to my goal?
  • Based on what I know and the information I have at this moment, what’s the best next step?

Learn four more ways to avoid overthinking by reading the entire article.

After you finish reading, consider this question: What decision are you overthinking?

Once you identify one, pick one of the five tips to help reach a resolution. Then enjoy the clarity that comes from making a final decision.

Organizing as Self Care

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Did you make a New Year’s resolution last week? If so, I hope you are still living it! One of the most popular resolutions is to get better organized. Whether it is at the home or office, a clear and clean environment helps to focus the mind and ease the spirit.

Maria Kondo’s work focuses on helping people find the peace that comes from an organized space. This week on her website she shared a post titled, Organization is Self-Care. In it, she starts by sharing her insight that getting organized is about more than simply getting things in order.

The words “tidying” and “organizing” often summon images of a well-kept home with a spotless kitchen and neatly curated bookshelves. But committing to getting more organized isn’t just about tidying physical spaces — it can bring you a sense of wellbeing in every aspect of your life. Organization not only supports self-care, it is self-care. 

Later, Kondo shares the benefits that increase your personal energy when living in an organized space.

Each of us has an inner energy source that supports us as we work toward living our ideal lifestyle. It also helps us handle the unexpected with grace and ease. Like all energy, though, we need to keep it charged. Some self-care, such as a restful weekend after a busy social week, helps us recover from difficult periods. Organization as self-care, however, is both proactive and preventative. It keeps us grounded through all of life’s surprises, and it empowers us to live that life fully.

Read the rest of the post on her the KonMari web site.

Steps to Successful Resolutions

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It’s that time of year again, the end of the year that is, when people consider making New Year’s Resolutions. The changing of the calendar is often seen as a time to install new habits and behaviors, but the rub is that it rarely works. The web site, Discover Happy Habits breaks down the rather depressing numbers:

According to a 2016 study, of the 41% of Americans who make New Year’s resolutions, by the end of the year only 9% feel they are successful in keeping them.

Part of the problem is that the initial enthusiasm for the resolution fades over time. However, the article also shares many other reasons they fail:

  • In one 2014 study, 35% of participants who failed their New Year’s Resolutions said they had unrealistic goals.
  • 33% of participants who failed didn’t keep track of their progress.
  • 23% forgot about their resolutions.
  • About one in 10 people who failed said they made too many resolutions.
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Should we simply abandon the practice of making resolutions? Probably not. After all, if there is something in your life you want to change, it is important to start at a specific point. However, one cannot rely on willpower or excitement alone to make it work. To help make a change stick, the article shares four success tips.

The first tip is to develop the necessary skills and mindset ahead of time:

Multiple studies have shown that self‐efficacy and readiness to change predicted positive outcomes for those who made New Year’s resolutions.

Having the skills necessary to change was another important factor.

Conversely, social support and behavioral skills were not predictors of a successful outcome.

In another study, men achieved their goal 22% more often when they engaged in goal setting and set their New Year’s resolutions in terms of small and measurable goals such as “lose 1 pound a week” instead of “lose weight”.

Read the other tips and then put them into practice to help you succeed.

Happy 2023!