Podcast
Productivity Gladiator
Hosted by Productivity Gladiator · EN
Sharing knowledge, hacks, and ideas on work-life balance and personal productivity, and talking to knowledgeable people in those areas.
25episodes
Episodes
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Beat Interruption Overload, Your Hidden Productivity Killer - With Joel MacCharles
Sep 3, 202400:47:57Tap to summarizeJoel MacCharles joins Brian to discuss discuss managing your interruption overload and staying focused. They share their personal strategies for staying organized and productive, including using to-do lists, calendars, and focus music. They emphasize the need to prioritize tasks and eliminate unnecessary meetings and emails. Joel expresses his frustration with the amount of time wasted on interruptions and emphasizes the importance of making a change.See the full details and links on the episode's page: https://www.productivitygladiator.com/episodes/beat-interruption-overload-your-hidden-productivity-killer-with-joel-maccharles*****************************References In This EpisodeBrian’s tip to cut down your inbox - 2 Email Rules To Cut Your Inbox Down By More Than HalfBrian’s tip on eliminating your newsfeed - app called #blockit - Addiction to Social Media: Fix It With Apps & Tech HacksBrian’s focus music with the free playlists - Turbocharge Your Focus & Productivity Through MusicJoel MacCharles on LinkedIn*****************************Episode DigestIn this episode, Brian Nelson-Palmer and Joel Mack Charles discuss conquering interruption overload and improving productivity. They share their personal experiences and practical tips for managing interruptions and regaining focus. They emphasize the importance of recognizing and minimizing interruptions, taking proactive measures to regain control, and using tools like focus mode and smart folders. They also discuss the limitations of traditional time management techniques in the face of modern interruptions.In this conversation, Brian and Joel discuss the importance of managing interruptions and staying focused. They share their personal strategies for staying organized and productive, including using to-do lists, calendars, and focus music.They emphasize the need to prioritize tasks and eliminate unnecessary meetings and emails. Joel expresses his frustration with the amount of time wasted on interruptions and emphasizes the importance of making a change.Overall, the conversation provides valuable insights and strategies for overcoming interruption overload and improving productivity.TakeawaysRecognize the volume and impact of interruptions in your lifeTake proactive measures to minimize interruptions and regain controlUse tools like focus mode and smart folders to manage interruptionsReconsider traditional time management techniques in the face of modern interruptionsCreate a curated and controlled environment for social media use Create a to-do list and prioritize tasks to stay organized and focused.Use calendars and time blocking to schedule tasks and eliminate interruptions.Consider using focus music to enhance concentration and productivity.Eliminate unnecessary meetings and emails to save time and increase productivity.Shift to purpose or outcome-based meetings to focus on decision-making and reduce wasted meeting time.Sound Bites"I have lived in the trenches of the nightmare of interruptions and lack of focus""I’m really angry…Interruption overload is a massive problem""I'm curious your thoughts on that…it’s a huge power move to work from a to-do list.""When it's time to crank it out, I hit the focus mode on my computer so that there's no interruptions. And then I have the focus music playlist.”Chapters02:30 Understanding Interruption Overload05:04 The Impact of Interruption Overload on Productivity07:07 The Limitations of Traditional Time Management Techniques10:43 Strategies for Managing Interruption Overload13:36 Managing Social Media Distractions21:29 Different Approaches to Managing Different Types Of Interruptions25:18 Using Tools and Techniques to Manage Interruptions28:01 The Power of a To-Do List in Managing Interruptions38:36 Harnessing the Power of Focus Music45:36 Outcome-Based Meetings for Better Decision-Making****************************************Today’s GuestJoel MacCharlesFocus ArchitectJoel MacCharles is a renowned TEDx speaker and four-time best-selling author recognized for his expertise in combating interruption overload. With a career that spans executive leadership across multiple continents, Joel has firsthand experience managing teams amidst the challenges of modern work environments. His journey from overseeing thousands of team members to becoming a 'Focus Architect' is fueled by a mission to help organizations reclaim their focus and productivity.Joel's insights are grounded in practical solutions to common workplace challenges such as overwhelming inboxes, incessant meetings, and disruptive technologies. As a speaker and consultant, Joel partners with organizations globally, offering strategic frameworks that empower teams to cut through the chaos of interruption overload and prioritize impactful work. His work resonates with leaders and professionals seeking innovative solutions to enhance focus, energy, and overall effectiveness in today's fast-paced business landscape.joel@wellpreserved.caLinkedin.com/in/joelmaccharles/**************************************************Why Subscribe To The Email List: Brian shares separate hacks, tips, and actionable learning exclusively for his email subscribers. Sign up so you don’t miss out!About The Creator/Host: I’m Brian. At age 4, I was diagnosed with insulin dependent (type 1) diabetes and told that my life was going to be 10-20 years shorter than everyone else. As a kid I took time for granted, but now as an adult, time is the most precious thing that I have. After spending a career hands-on in the trenches as a senior project manager, I now help others to level-up through my Productivity Gladiator training. These Gladiators wield email management superpowers, a laser-guided ability to focus, samurai-grade prioritization skills, a sniper-precise task tracking approach, Jedi time management skills, and a secret sauce for maximizing their personal life balance. If what you’ve seen here intrigues you, reach out, let’s chat! Time is the currency of your life, spend it wisely.
Transcribe →Tactics For Managing People Older Than You - with Ann Kerian
Aug 5, 202400:54:32Tap to summarizeAnn Kerian, an author, executive coach, & consultant joined Brian for a candid discussion on managing older employees. The episode is full of practical tips and personal insights. Brian and Ann explore strategies for building respect across generations, avoiding common pitfalls, and leveraging diverse strengths in the workplace. It's a must-listen for leaders who, whether formally or informally, lead team members that are older than them.See the full details and links on the episode's page:https://www.productivitygladiator.com/episodes/tactics-for-managing-people-older-than-you-with-ann-kerian*****************************References In This EpisodeThe 5 generations in the workforce now:Traditionalists-born 1925 to 1945.Baby Boomers-born 1946 to 1964.Generation X-born 1965 to 1980.Millennials-born 1981 to 2000.Generation Z-born 2001 to 2020.The link to the 1st episode where Brian shared the story behind “learning by committee” at the 1-minute mark.AnnKerian.com*****************************Episode DigestIn today's diverse workplace, it's increasingly common for younger professionals to find themselves leading teams that include older, more experienced colleagues. This dynamic can present unique challenges, but also offers valuable opportunities for growth and collaboration. Let's explore some key strategies for effectively managing across generations, with a focus on how younger leaders can navigate these relationships successfully.Building a Foundation of Respect and CommunicationThe cornerstone of any successful leadership approach, regardless of age differences, is establishing a foundation of mutual respect and open communication. When stepping into a leadership role where you're managing older team members, it's crucial to start by acknowledging the wealth of experience and knowledge they bring to the table.One effective approach is to schedule one-on-one meetings with each team member early on. Use these meetings to:1. Learn about their career goals and aspirations2. Understand their strengths and preferred working styles3. Ask about their past experiences and what they've learned4. Inquire about any concerns or challenges they foreseeBy taking this proactive step, you're demonstrating respect for their experience while also setting the stage for open, ongoing communication. Remember, the goal is to create an environment where everyone feels valued and heard.Leveraging Strengths and ExperienceA key insight for younger managers is to recognize and leverage the strengths of older team members. Rather than focusing on potential technology gaps or differences in working styles, look for ways to utilize their deep industry knowledge, refined problem-solving skills, and established professional networks.Consider implementing a reverse mentoring program, where younger and older employees can learn from each other. This approach not only helps bridge generational gaps but also fosters a culture of continuous learning and mutual respect.Implement a "strength-spotting" exercise within your team. Have each member identify and share their top skills and areas of expertise. Use this information to inform project assignments and team collaborations. This is especially effective in situations where you’re leading a project but do not have any formal authority over the people you’re leading, such as a project manager.Navigating Technology and ChangeOne common challenge in managing older team members is addressing potential technology gaps. It's important to approach this sensitively and avoid making assumptions about an individual's tech skills based on their age.When introducing new technologies or processes:1. Provide comprehensive training for all team members, regardless of age2. Offer multiple learning formats (e.g., written guides, video tutorials, hands-on workshops)3. Create a supportive environment where questions are encouraged4. Pair tech-savvy team members with those who may need extra supportRemember, resistance to new technologies often stems from a lack of confidence rather than inability. By providing adequate support and emphasizing the benefits of new tools, you can help all team members embrace change."Don't just expect me to go home and read a book and do it because I might learn better if I come in and I hear somebody or I might learn better by watching. So keep in mind that not only are you teaching people who are older, but you're teaching people who are different in learning styles."Avoiding Age-Based AssumptionsOne of the most critical aspects of managing across generations is avoiding age-based stereotypes and assumptions. This applies to both older and younger team members. Resist the urge to categorize individuals based on their generational cohort, and instead focus on each person's unique skills, experiences, and working preferences.Actionable Takeaway: Create a "working preferences" document for your team. Have each member outline their preferred communication methods, working hours, feedback style, and other relevant preferences. Share this document team-wide to promote understanding and effective collaboration.Establishing Authority Without Overemphasizing PositionFor younger managers, it can be tempting to frequently assert your position to establish authority. However, this approach often backfires, creating resentment rather than respect. Instead, focus on demonstrating your leadership through actions:1. Be consistent in your decision-making2. Follow through on commitments3. Admit when you don't know something and seek input from the team4. Give credit where it's due and publicly acknowledge team members' contributionsRemember, your team already knows you're the manager. Your goal should be to earn their respect through your actions and decisions, not by constantly reminding them of your title.Notable Quote: "If you are somebody that has to announce yourself, then you don't have the kind of respect that you probably need to be in that position."Embracing Continuous LearningAs a younger leader managing older team members, it's essential to maintain a growth mindset and demonstrate your commitment to continuous learning. This not only helps you develop as a leader but also sets a positive example for your team.Seek out mentorship opportunities, both within and outside your organization. Don't be afraid to ask for advice or guidance from more experienced colleagues, including those you manage. This demonstrates humility and a genuine desire to grow, which can earn you respect from team members of all ages.Notable Quote: "I'm not coming to you as somebody who knows everything and how to treat people. Because a lot of times it was me who wasn't either treating people well or being treated well."A Unique Challenge, And A Tremendous OpportunityManaging across generations presents unique challenges, but it also offers tremendous opportunities for growth, innovation, and collaboration. By focusing on open communication, mutual respect, and leveraging diverse strengths, younger leaders can successfully navigate these dynamics and build high-performing, cohesive teams.Remember, effective leadership transcends age. It's about creating an environment where all team members feel valued, heard, and empowered to contribute their best work. By implementing the strategies discussed here and maintaining a mindset of continuous learning and adaptability, you can thrive as a leader, regardless of the age dynamics within your team.****************************************Today’s GuestAnn KerianAuthor, Executive Coach & ConsultantAnn's 15 years of experience as a television anchor led her on to a career offering consulting, motivational speaking, authoring, fundraising, recruiting, and coaching services. A member of the National Speakers Association and International Coach Federation, Ann provides individual and group coaching as an executive and life coach. She has worked at KWWL-TV in Iowa, WEAR-TV in Florida, and WCTI-TV in North Carolina, handling significant roles such as co-anchoring and covering military affairs and health stories. Ann is recognized as one of Cedar Valley's top 20 under 40 business leaders and has served on multiple advisory boards and committees. She currently consults for Mile Bluff Medical Center, manages talent acquisition for Straight Forward, and produces internal PR videos for John Deere. Ann co-authored “Mastering the Art of Success” with prominent authors.Website: annkerian.comFacebook: facebook.com/annkerianllcLinkedIn: linkedin.com/in/ann-kerian-0626104**************************************************Why Subscribe To The Email List: Brian shares separate hacks, tips, and actionable learning exclusively for his email subscribers. ...
Transcribe →Life Balance: The Blueprint You've Been Missing
Jul 7, 202400:33:36Tap to summarizeIn this episode, Brian unveils the Gladiator Life Balance Blueprint, the piece of the puzzle you’ve been missing. The 5-Pointed Star represents your balance, and you’ll want to plan how brightly your star GLOWS - Growth, Love and relationships, Others, Work, and Self (GLOWS). Brian provides a full collection of practical tips advice on implementing this blueprint as well. You’ll want to dive into these, whether you're deeply struggling with life balance or simply looking for a few ways to tune yours up.See the full details and links on the episode's page: https://www.productivitygladiator.com/episodes/life-balance-the-blueprint-youve-been-missing********************Links to References In This EpisodeAuthor: Victor Frankl. — Title: Man’s Search For MeaningTraining for yourself individually that you can begin right now through the Productivity Gladiator Signature MembershipTraining for your team at work:The full curriculum as a part of The Productivity Gladiator MasterclassOne-off workshops to level up the team’s productivity in one area.***********************************Episode DigestThe Gladiator Life Balance Blueprint: Architecting Your Best Work-Life BalanceIn today's fast-paced world, achieving a healthy work-life balance can seem like an elusive goal. Many of us find ourselves constantly juggling various responsibilities, often feeling overwhelmed and unfulfilled. However, there's a powerful tool that can help you take control of your life and create the balance you've been seeking: the Gladiator Life Balance Blueprint.This comprehensive approach is built on the shape of a star. Your job is to remember that balance is based on how brightly your life GLOWS:GrowthLove and relationshipsOthers (something bigger than you)WorkSelfBy focusing on these five areas, you can create a well-rounded, fulfilling life that aligns with your values and goals.Let's break down each category and explore how you can implement them in your life:GrowthThis category encompasses all the ways you're trying to grow and evolve as a person, both personally and professionally. Challenge yourself to have an equal number of personal and professional growth goals. Examples might include learning a new language, taking dance classes, or exploring new places in your town.Love and RelationshipsThis category covers three main areas: love life, friends, and family. It's crucial to nurture these relationships regularly. A key insight is that at least two of these areas should involve in-person interactions each week. Virtual connections are valuable but should be supplemented with occasional face-to-face meetings.Others (Something Bigger Than You)This category focuses on activities where the primary beneficiary is someone other than yourself, AND you're not doing it for money. Examples include volunteering, coaching a community sports team, or contributing to a cause you care about. These activities help you connect with your community and give your life a sense of purpose beyond yourself, which is a huge leveling agent in your feelings of balance.WorkWhile work is an important part of life, it's just one piece of the puzzle. In this category, focus on two to three significant career goals you're working towards, rather than day-to-day tasks. These should be ways you're growing and evolving in your professional life, and should not be things that already appear in your job description.SelfThis category is all about taking care of of YOU, personally. It includes physical aspects (sleep, fitness, diet), mental well-being (meditation, journaling, downtime), spiritual needs, and fun activities or hobbies that bring you joy.Implementing Your BlueprintCreating your blueprint is just the first step. The real magic happens when you put it into action. Here's how to implement your Gladiator Life Balance Blueprint:Plan your week in advance. Aim to do this on Thursday afternoons, looking ahead at the next 10 days.For each item in your categories, identify the "one next thing" you can do this week to move forward.Block time on your calendar for at least one item from each category every week.Review and adjust your blueprint regularly. It's a living document that should evolve with you.Focus on progress, not perfection. Celebrate your accomplishments along the way.If you're feeling overwhelmed, look for ways to combine activities that fulfill multiple categories.Remember, this blueprint is about importance, not the number of hours spent on each category. It's about making your journey fulfilling, not just reaching end goals.Key Takeaways and Notable Quotes"90% of your life is the journey. This exercise sets you up to enjoy the journey along the way.""Mental health is based on a certain degree of tension... the gap between what one is and what one should become." - Viktor FranklCompete with yourself, not others. Focus on your own growth and progress. Social Media WILL NOT provide a fair comparison.Don't overbook yourself. If necessary, look for activities that fulfill multiple categories simultaneously."Everyone's got a plan until they get punched in the mouth." - Mike Tyson. Life will throw curveballs, but the key is to keep planning and getting back on track.This blueprint works for all stages of life, with minor modifications for students or retirees.Having a demanding job is not an excuse to neglect other areas of your life. Start each week with a plan to hit all categories.If a category feels empty, do some soul-searching to find ways to fulfill it.Your blueprint should have contain enough across all categories to feel pushed each week, but still be achievable.Your categories and goals can evolve over time. Don't be afraid to adjust your blueprint as your life changes.Remember, the goal is not to achieve perfect balance every day or week, but to ensure that you're nurturing all important aspects of your life regularly. This approach allows for flexibility while keeping you accountable to your overall life goals.As you implement this blueprint, be patient with yourself. It may take time to find the right balance for you, and that balance may shift as your life circumstances change. The key is to stay conscious of all five areas and make consistent efforts to nurture each one.So, are you ready to become the architect of your best work-life balance? Start creating your Gladiator Life Balance Blueprint today, and take the first step towards a more fulfilling, well-rounded life.***************************************************Why Subscribe To The Email List: Brian shares the most with his email subscribers and even connects directly from time to time. Sign up to get the most from Productivity Gladiator! About The Creator/Host: I’m Brian. At age 4, I was diagnosed with insulin dependent (type 1) diabetes and told that my life was going to be 10-20 years shorter than everyone else. As a kid I took time for granted, but now as an adult, time is the most precious thing that I have. After spending a career hands-on in the trenches as a senior project manager, I now help others to level-up through my Productivity Gladiator training. Graduates of Productivity Gladiator training wield time management & life balance superpowers, activate a laser-guided ability to focus & prioritize, and implement a sniper-precise approach to task & email management. If what you’ve seen or heard here intrigues you, reach out, let’s chat! Time is the currency of your life, spend it wisely.
Transcribe →Tips You Missed On Successfully Starting Something New - with Dr. Amanda Crowell
Jun 10, 202400:50:42Tap to summarizeDr. Amanda Crowell, a cognitive psychologist and author of "Great Work", shares powerful insights on successfully starting something new. From overcoming mental blocks to having honest conversations about bandwidth, she provides a refreshing perspective on thriving at work without sacrificing everything else. Her relatable personal journey adds depth to this must-listen conversation on productivity and meaningful work.See the full details and links on the episode's page: https://www.productivitygladiator.com/episodes/tips-you-missed-on-successfully-starting-something-new-with-dr-amanda-crowell*****************************Links to References In This EpisodeAmanda’s Website & PodcastAmanda’s Book: “Great Work”Amanda’s TEDx Talk: Three reasons you aren’t doing what you say you will do*****************************Episode DigestWhether it's taking on a new project at work, learning a language, or starting a passion career on the side, embarking on something new can be both exciting and daunting. Our minds can play tricks on us, creating mental blocks that prevent us from even trying. In this insightful conversation, we explore strategies for successfully navigating those roadblocks and setting yourself up for a smoother journey.One of the biggest obstacles to starting something new is the fixed mindset of "people like me don't do things like this." We tell ourselves stories about how others will judge us or that we'll somehow be rejected if we step out of our current roles. As Dr. Crowell shares, "The stories we tell each other and ourselves about what people will say about us when we change keep us locked in our current situation more than almost anything else."To overcome this belonging block, she recommends having open conversations - both with yourself and others. If you find yourself hiding your intentions, that's a red flag that you're worried about potential backlash. Getting it out in the open can reveal that most people don't actually care that much about your personal endeavors.Another common mindset trap is the belief that "I can't do this." We imagine scenarios where everything would have to perfectly align for us to succeed at this new thing. The reality is that this fixed mindset of inability becomes a self-fulfilling prophecy - why would you persevere if you've already decided it's impossible? Acknowledging self-limiting beliefs is key.The antidote? As Dr. Crowell puts it, "Start much smaller than people think is reasonable." Rather than attempting your "magnum opus" out of the gate, begin with bite-sized, manageable actions. Don’t start by writing a book. Write a blog post first, then another one, then another one. Take one small step, observe that it wasn't as difficult as anticipated, and then ask "what do I do now?" Focusing on the emergent, Next Smart Step prevents you from becoming paralyzed by the enormity of the overall goal.Don’t start by writing a book. Write a blog post first, then another one, then another one. Take one small step…Of course, starting something new extends beyond just your own mental game. In a work context, organizations and managers play a vital role in setting you up for success. Wise leaders are “humanitarian managers” that recognize that their employees are human beings with complicated emotions, not just output machines. They create an environment of psychological safety by framing new initiative as a "beta" and explicitly stating that mistakes will happen. As Dr. Crowell notes, "If a manager can hold that and protect their people so that when their boss looks down, they look like rock stars - that's the magic."They also facilitate team-level mental contrasting by proactively discussing potential roadblocks and establishing protocols for dealing with them. This normalizes the inevitable learning curves and prevents surprises from derailing progress.“We can do this new thing, but not at the current level of work. What existing priorities should we let go of?”However, even the most supportive environment can still breed burnout if boundaries aren't established. A critical conversation that often gets missed: "We can do this new thing, but not at the current level of work. What existing priorities should we let go of?" As Dr. Crowell emphasizes, trying to operate at a 100% workload is unsustainable - you must preserve bandwidth for unplanned emergencies. When managers and employees lack the courage to have this dialogue, the result is overwork, mistakes, and potential health crises.Ultimately, successfully starting something new requires developing particular skills beyond just gathering information. You must learn to identify mental roadblocks, ask purposeful questions, assemble an emerging knowledge base, and proactively communicate boundaries. By reframing our self-talk, setting reasonable expectations, and fostering open conversations, we can overcome procrastination and self-sabotage. So whether your "new thing" is personal or professional, approach it with self-compassion, start small, and surround yourself with supportive voices. As Dr. Crowell advises: "Let that feeling of 'I can't do this anymore' be your breaking point. Don’t go to the hospital to realize that was it, that was the breaking point."****************************************Today’s GuestDr. Amanda CrowellCoach & Author on Productivity and Great WorkDr. Amanda Crowell is a cognitive psychologist, speaker, podcaster, author of Great Work, and the creator of the Great Work Journals. Amanda's TEDx talk: Three Reasons You Aren’t Doing What You Say You Will Do has received more than a million views and has been featured on TED's Ideas blog and TED Shorts. Her ideas have also been featured on NPR, Al Jazeera, The Wall Street Journal, Quartz, and Thrive Global. Amanda lives in New Jersey with her husband, two adorable kids, and a remarkable newfiepoo named Ruthie. She spends her days educating future teachers, coaching accidental entrepreneurs, and speaking about how to make progress on Great Work to colleges and corporate teams.Website & Podcast: amandacrowell.comBook: amazon.com/Great-Work-Amanda-J-Crowell/dp/1737374196IG: @aj_crowellLinkedIn: linkedin.com/in/dr-amanda-crowell-51188130/**************************************************Why Subscribe To The Email List: Brian does special events and shares hacks and tips exclusively for his email subscribers. Topics like “13 alternatives to checking social media on your phone” or “2 email rules which will cut your email inbox in half” and more. Sign up to start receiving the tips from these exclusive events!About The Creator/Host: I’m Brian. At age 4, I was diagnosed with insulin dependent (type 1) diabetes and told that my life was going to be 10-20 years shorter than everyone else. As a kid I took time for granted, but now as an adult, time is the most precious thing that I have. After spending a career hands-on in the trenches as a senior project manager, I now help others to level-up through my Productivity Gladiator training. These Gladiators wield email management superpowers, a laser-guided ability to focus, samurai-grade prioritization skills, a sniper-precise task tracking approach, Jedi time management skills, and a secret sauce for maximizing their personal life balance. If what you’ve seen here intrigues you, reach out, let’s chat! Time is the currency of your life, spend it wisely.
Transcribe →Workr Beeing - 49 Tips to Manage Stress In A Hectic Work Environment
Sep 19, 2022Tap to summarizeFull Episode Link: https://www.productivitygladiator.com/episodes/workr-beeing-49-tips-to-manage-stress-in-a-hectic-work-environmentTODAY’S GUESTSDR. KATINA SAWYER & DR. PATRICIA GRABAREKCO-FOUNDERS OF WORKR BEEINGhttps://workrbeeing.com/instagram.com/workrbeeing/ facebook.com/workrbeeing/ Community: https://workrbeeing.memberful.com/join On the show we found out that Katina and Patricia are friends from grad school. They created Workr Beeing to talk about the science behind workplace wellness and work-life balance. They both have a Ph.D’s in industrial & organizational psychology so you can say they're “experts” in how people function and behave at work. They provide science backed resources and information to make better and more positive work environments. The funny part, it all started when they were several drinks in at a wedding! Workr Beeing is different, according to Katina and Patricia, because they are “nerds about data”, and the science and research behind these trends. They summarize what exists in the scientific literature in, what they hope is, a fun and exciting way. You can read their bios here. 49 TIPS & TACTICS TO MANAGE STRESS IN A HECTIC WORK ENVIRONMENTFOR EMPLOYEESBe able to name your own signs of stress, and learn to recognize them sooner. When you're in the moment of feeling stressed, all other things start to sort of fade away and you get very hyper focused on the thing that's stressing you out. When you get stressed you feel a spike in your negative emotions so you become more anxious & you start to think more negatively than positively. When that happens you go into a fight or flight type mode. Your heart rate might spike. Your palms might start to get sweaty. You might start to have racing thoughts. If you can catch yourself earlier in the stress process, like when you’re at a 3 or 4 on a 1-10 scale, you can start to deescalate sooner. If it takes you until you get to be a 10 out of 10 before you notice, then it’s a much harder and longer trip to bring yourself back down to a 1. To deescalate you can try:Breathing Exercises (app on your phone)Body scans (mental exercise)Mindfulness Exercises (Have an app ready and loaded with your favorite 2 min meditation)Nature MeditationsQuick Guided MeditationsRemove yourself from the situation physically for a few minutes (take a quick walk)Quick workout during the day (try to hit your max heart-rate, like the moment from “Rocky” where you’re completely out of breath, even if it’s just a quick sprint during a walk.)Know your long term symptoms of stress, like chronic stress. For some people it’s chronic and persistent, you can’t isolate it to one stressful moment or event. What does that feel like in your body? Some activities that can help you cope and fill your cup back up are:Mastery - Master a new skill or topic. Work on a project, like a house projectTake lessons on learning another languageTry cooking a new dish in the kitchenDo an activity where your brain is completely focused on the present moment. This causes it to leave behind the thing that’s stressing you out, and eases some of the stress from it. Something where you can focus ONLY on the present. This is why vegging out, or TV, are NOT very effective for many people.DO NOT scroll social media. Social Media is shown by research to NOT reduce stressHanging with friends who make you laughRemove notifications that will pull you back into stress. (Example: out with friends laughing and a work email notification goes off, you look at your phone, and you’re sucked RIGHT BACK INTO stress.).Clarify your “disconnected” hours. For most people work is not 24/7/365. There are off times, be clear about those and eliminate or limit notifications that can get through to only true emergencies. Balance means you need to be “off” sometimes, not “on” all the time. Journaling helps to get the stuff out of your head. Have you ever tried “writing morning pages”?If ideas or stress are spinning before bed, write it down. Keep a paper/pen or device next to you in bed and if a thought is swirling and won’t let you relax, write it down. The act of writing it down will help your brain let it go, because your brain knows it written down and won’t be forgotten, so it doesn’t need to be “front of mind” anymore.FOR FRONT-LINE SUPERVISORS & MANAGERSNow for front-line supervisors and managers, besides all the above recommendations, we added on these specifically for those who are managing others. What can you do for the people under you? Individualization of your support is important.Know the type of support that each person needs. If you know their personal stressors, they’re easier to accommodate. 3 examples:If an employee has childcare issues, being aware of scheduling meetings (if possible) to not interfere with that.If an employee has a health condition, be aware of that in your planning, and/or the support you offer them.If your employees favorite extracurricular activity is after work on Wednesdays, then don’t schedule a meeting to conflict with that unless there truly is no other choice and it’s an emergency.Understand that while their work-life and personal lives are separate, it’s still the same person, and one affects the other. Be open to the stressors in all forms. (Example: Don’t ignore the fact that they’re pregnant, ask for updates on how the pregnancy is going periodically, and if there’s anything you can do to support. Even if you can’t offer what they ask, decline nicely, it will still mean a lot that you asked.)Role Modeling good practices yourselfIf you say to disconnect on the weekend, but you send emails on the weekend, that can be a stressor. SCHEDULE SEND emails you’re sending to arrive Monday morning instead.Don’t highlight and reward only the behaviors that are unhealthy workaholic behaviors. Examples: “Judy get’s this award because she worked so hard that she had her baby at work.” “Johnny is sending emails on nights and weekends, he really shows his dedication to the job”. When you’re on vacation, unplug completely. If you check your emails, your staff will think they need to.Share some of your life outside of work with your team. If you have hobbies, that makes it safe for your employees to have hobbies.Set AND SHARE priorities. There’s always going to be plenty to do, so the constant addition of more urgent things, and an environment where everything is urgent and must be done right away, there’s no sense of prioritization, and people won’t know how to manage their own time and stress. In short, don’t be an “Everything is always on fire” boss!Let employees have a say if you can. As the boss, you know you can ultimately decide, but it’s helpful to involve the employees when you can. Share the things that are coming and see who is interested in adding more.Allow your employees to disagree with you. Let them tell you what can or cannot be done without the fear of getting fired the first time they do. Build psychological safety with your team.<...
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