Twitter Facebook Linkedin Youtube
Traps
Test

Kelly Johnson

The Problem with Not Being Clear about Our Values

by
The Problem with Not Being Clear about Our Values

Article Summary:

Many of us get into trouble when we start living and leading in ways that conflict with our values. That usually starts with not knowing what our core values are.

+++

Our values are what’s most important to us. What we believe and stand for. Our convictions about what’s most important in life.

“Your core values are the deeply held beliefs that authentically describe your soul.”
-John C. Maxwell

Many of us get into trouble when we start living and leading in ways that conflict with our values. First, we must know what our core values are.

 

The Costs of Lacking Clarity on Our Values

Lacking clarity about our core values can get us into trouble in many areas.

For example, lacking clarity about our core values makes it harder to:

  • be decisive and make decisions, including good decisions about career and work
  • determine our top priorities
  • be assertive about what we stand for
  • maintain clarity and poise during challenges
  • identify misalignments in our lives (such as when we’re overinvesting in our work and underinvesting in our relationships)
  • discover our purpose
  • bring more meaning and significance into our lives
“Perhaps the most significant thing a person can know about himself
is to understand his own system of values.
Almost every thing we do is a reflection
of our own personal value system.”
-Jacques Fresco

Lacking clarity about our values reduces or weakens our:

  • character
  • confidence
  • motivation
  • willpower to persist through challenges
  • stress resilience
  • satisfaction at work
  • performance at work
  • leadership effectiveness

It also makes it easier for:

    • us to lose focus on things that matter most
    • our negative self-talk to hijack our inner dialogue
    • us to make poor choices in choosing a life partner (due to a major values misalignment)

Lacking clarity about our values makes it less likely that we’ll:

    • be fully authentic
    • make needed improvements in our lives (e.g., healthier eating or more exercise)
    • move forward in realizing our potential
    • maintain our happiness and quality of life

Finally, it makes it more likely that we’ll:

  • make big mistakes that lead to major regrets
  • do something unethical and illegal, perhaps damaging our reputation and career

Take the Traps Test

We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.

Take the Test

 

The Benefits of Knowing Our Values

Naturally, there’s a flipside to all the costs listed above. There are many powerful benefits that come from knowing our values.

A big one is that our core values, along with our purpose, can serve as a sort of safe harbor in our lives—a place to return to amidst the storms and chaos.

“A highly developed values system is like a compass.
It serves as a guide to point you in
the right direction when you are lost.”
-Idowu Koyenika

Our values can help us continue living in integrity even when times are tough, providing an important source of comfort and solace.

Our core values can also serve as a catalyst of motivation, keeping us inspired and moving forward in a state of empowerment. They can point us toward an exciting vision that resonates with who we are and what we want at the core.

Finally, according to University of Pennsylvania researchers, encouraging new workers to express their personal values at work was linked to them significantly outperforming peers, being more satisfied at work, and higher retention.

The benefits are truly compelling.

former CEO and chair American Express

(For guidance on how to discover your values, see my related article, “How to Discover Your Core Values.”)

Personal Values Exercise

Complete this exercise to identify your personal values. It will help you develop self-awareness, including clarity about what’s most important to you in life and work, and serve as a safe harbor for you to return to when things are tough.

Take the Exercise

 

Conclusion

Discovering our core values and living by them can improve all dimensions of our life and work.

The key, of course, is not just knowing our core values or writing them down.

The key is living them—building them into the fabric of our lives. Using them to guide our decisions, actions, priorities, and allocation of time and energy—and as a guide to crafting a good life.

 

Reflection Questions

  1. Do you know your core values?
  2. To what extent are you honoring and upholding them lately?
  3. What more could you do to clarify or re-examine your values and integrate them into your life and work?

 

Tools for You

 

Postscript: Inspirations on Values

  • “When making a decision, big or small, choose in favor of your values. Your values will always point you to the life that holds the most meaning and happiness.” -Rob Kaiser
  • “Focus not on doing less or doing more, but on doing what you value.” -Gretchen Rubin
  • “Life is good when you live from your roots. Your values are a critical source of energy, enthusiasm, and direction. Work is meaningful and fun when it’s an expression of your true core.” -Shoshana Zuboff
  • “Core values serve as a lighthouse when the fog of life seems to leave you wandering in circles.” -J. Loren Norris
  • “Personal leadership is the process of keeping your vision and values before you and aligning your life to be congruent with them.” -Stephen R. Covey
  • “A clear purpose will unite you as you move forward, values will guide your behavior, and goals will focus your energy.” -Ken Blanchard
  • “When values, thoughts, feelings, and actions are in alignment, a person becomes focused and character is strengthened.” -John C. Maxwell
  • “The more that we choose our goals based on our values and principles, the more we enter into a positive cycle of energy, success, and satisfaction.” -Neil Farber

 

Sources

  • Creswell, J.D. et al., “Affirmation of personal values buffers neuroendocrine and psychological stress responses,” Psychological Science. 2005 Nov; 16 (11): 846-51.
  • Daniel M. Cable, Francesca Gino, and Bradley R. Staats, “Breaking them in or eliciting their best? Reframing socialization around newcomers’ authentic self-expression,” Administrative Science Quarterly, Volume 58, Number 1, pp. 1–36, February 8, 2013.
  • Hitlin, S. (2003). Values as the core of personal identity: Drawing links between two theories of self. Social Psychology Quarterly, 66(2), 118.
  • Schwartz, S. H. (1994). Are there universal aspects in the structure and contents of human values? Journal of Social Issues, 50(4), 19–45.
  • Schwartz, S. H., & Bilsky, W. (1987). Toward a universal psychological structure of human values. Journal of Personality and Social Psychology, 53(3), 550–562.
  • Meg Selig, “9 Surprising Superpowers of Knowing Your Core Values,” Psychology Today, November 27, 2018.

Gregg Vanourek’s Newsletter

Join our community. Sign up now and get Gregg Vanourek’s monthly inspirations (new articles, opportunities, and resources). Welcome!

Sign Up Now

 

+++++++++++++++++
Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

The Problem with Neglecting Our Inner Life

by

These days with our full schedules and device addictions, it can be easy to neglect our inner life. We can get caught up in activities and busyness while losing touch with ourselves.

That’s a big mistake—and likely to lead to major problems down the road.

There are many different ways we can think about and experience an inner life. It can be a sense of inner guidance, an inner voice, inner wisdom, or having a rich inner world. For some, it can involve feeling a sense of our innermost being—or the feeling that “This is the real me.” It can mean being in touch with our intuition or our spirit or soul.

Different people will have different experiences with it. The question, though, is whether we experience it at all.

For many people these days, the answer is no.

 

Indications We’re Neglecting Our Inner Life

When we’re neglecting our inner life, we may:

  • feel a disconnect between our mind, body, and soul, or an odd sense of distance from our own feelings and body
  • experience frequent fatigue, anxiety, or stress, sometimes without an apparent reason
  • find ourselves avoiding difficult emotional issues through coping behaviors such as overwork and chronic busyness
  • feel obsessed with producing and performing while feeling divided, empty, or unworthy inside
  • have trouble accessing our intuition and inner voice or gut feelings
  • feel out of tune with ourselves
  • sense that we’re betraying our nature or values

Often, we experience several of these downsides simultaneously. It can be disconcerting—and even debilitating. Meanwhile, we’re also missing out on the many benefits of having a rich inner life.

Take the Traps Test

We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.

Take the Test

 

 

The Benefits of Having an Inner Life

When we have a robust inner life, it comes with many benefits. It can help us feel:

Calm
Clear
Peaceful
Patient
Still
Accepting
Nonjudgmental
Connected
Forgiving
Compassionate
Fully aware
Generous
Whole
Brave
Joyful
Reverent
Loving

With a rich inner life, we can also experience self-compassion and self-trust, feel more comfortable making tough decisions, and be more open to powerful experiences of flow. Having a full inner life can give us experiences of joy and awe.

“The magic of the inner world has no equal. It can be like a musical symphony
of indescribable beauty where you become immersed in every chord and feel every note.
You begin to realize your inner world is with you all the time—
a core of indescribable Sacred Silence, surrounding you, interpenetrating you and others.
We waste our time with small things that are at best a distraction,
while the inner world waits for us to enter, waits to impart
understanding and embody wisdom in action.”
-Barry Bowden

Personal Values Exercise

Complete this exercise to identify your personal values. It will help you develop self-awareness, including clarity about what’s most important to you in life and work, and serve as a safe harbor for you to return to when things are tough.

Take the Exercise

 

How to Cultivate an Inner Life

Since it’s hard to maintain an inner life these days, we’re wise to develop practices that make it conducive for us to cultivate it.

Here are some of the top cultivation practices:

  • Praying
  • Meditating (including observing our thoughts and feelings without judgment and accepting them as they are, or centering our awareness in our heart or elsewhere in our body)
  • Experiencing nature—even just walking and being present to the sights and sounds around us—and savoring it
  • Reading that engages our heart and soul
  • Listening deeply to music and experiencing it in our heart and body
  • Creating things (via writing, music, art, film, dance, etc.)
  • Being in community with others where we feel each other’s presence, engage in deep dialogue with trust and vulnerability, and avoid judging or trying to fix each other. (Parker Palmer makes an important point: “inner work, though it’s a deeply personal matter, is not necessarily a private matter: inner work can be helped along by community.”)
  • Serving others without expecting anything in return—and feeling more whole as we do so
  • Being fully present with someone in their suffering (being there with and for them) without trying to fix or save them
  • Stop trying to force an inner life, and instead let it emerge, by listening to our inner voice more (as the old Quaker saying goes, “Let your life speak”) and having “a conversation with our own soul,” as Parker Palmer advises

It can help a lot to develop routines and rituals around such centering practices (e.g., a morning routine of meditation and reading, or an evening ritual of reflection and prayer).

 

Leaders and Their Inner Life

Cultivating an inner life isn’t just for monks and sages. It’s also for leaders, entrepreneurs, parents, and working professionals. According to James Kouzes and Barry Posner in A Leader’s Legacy, “Leadership development is first and foremost self-development. Becoming a leader begins with an exploration of the inner territory as we search to find our own authentic voice. Leaders must decide on what matters in life, before they can live a life that matters.”

Warren Bennis quote

“Listening to the inner voice—trusting the inner voice—is one of the
most important lessons of leadership.”
-Warren Bennis

Also, an inner life isn’t just for adults: it’s also for children and teens. Having an inner life is part of the human experience, if only we learn how to tap into it.

 

Reflection Questions

  1. What’s the state of your inner life?
  2. What are the practices that work best for you in cultivating an inner life? Can you design more of them into your days?
  3. Which new centering practices will you try?

Wishing you well with it, and please let me know if I can help.

–Gregg Vanourek
Gregg Vanourek and his dog

 

Postscript: Inspirations on the Inner Life

  • “It is so much easier to deal with the external world, to spend our lives manipulating material and institutions and other people instead of dealing with our own souls. We like to talk about the outer world as if it were infinitely complex and demanding, but it is a cakewalk compared to the labyrinth of our inner lives!” -Parker Palmer, Let Your Life Speak
  • “Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” -Steve Jobs
  • “Every time you don’t follow your inner guidance, you feel a loss of energy, loss of power, a sense of spiritual deadness…. we need to be willing to let our intuition guide us, and then be willing to follow that guidance directly and fearlessly.” -Shakti Gawain
  • “Everyone has a calling, which is the small, unsettling voice from deep within our souls, an inner urge, which hounds us to live out our purpose in a certain way. A calling is a concern of the spirit.” -Dave Wondra
  • “Vocation does not come from willfulness. It comes from listening. I must listen to my life and try to understand what it is truly about—quite apart from what I would like it to be about…. Before I can tell my life what I want to do with it, I must listen to my life telling me who I am. I must listen for the truths and values at the heart of my own identity.” -Parker Palmer, Let Your Life Speak
  • “There is only one journey. Going inside yourself.” -Rainer Maria Rilke
  • “Whenever you experience stress of any kind, look into yourself and ask, ‘In what way am I compromising my innermost values in this situation?’” -Brian Tracy
  • “I once thought that I could make any decisions, whether professional or personal, by using decision trees, game theory, and optimization. Over time, I’ve changed my mind. For the big decisions in life, you need to reach a deeper region of consciousness. Making decisions then becomes not so much about ‘deciding’ as about letting an inner wisdom emerge. This approach to decision making requires time, patience, and another key ingredient: courage. It takes courage to listen to your inner wisdom. But once you hear that wisdom, making a decision becomes fairly easy.” -Brian Arthur
  • “What is going on in your innermost being is worthy of your whole love.” -Rainer Maria Rilke
  • “There is a basket of fresh bread on your head, and yet you go door to door asking for crusts. Knock on your inner door. No other.” -Rumi
  • “The inner man wants something that the visible man doesn’t want, and we are at war with ourselves.” -Carl Jung
  • “Our bodies are designed to ‘speak’ to us via our physical sensations, symptoms, intuition, cravings, moods, and emotions.” -Kem Egel, licensed therapist
  • “The soul is like a wild animal—tough, resilient, savvy, self-sufficient, and yet exceedingly shy. If we want to see a wild animal, the last thing we should do is to go crashing through the woods, shouting for the creature to come out. But if we are willing to walk quietly into the woods and sit silently for an hour or two at the base of a tree, the creature we are waiting for may well emerge, and out of the corner of an eye we will catch a glimpse of the precious wildness we seek.” -Parker Palmer, from Let Your Life Speak
  • “In everyone’s life, at some time, an inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.” -Stephen R. Covey

Gregg Vanourek’s Newsletter

Join our community. Sign up now and get Gregg Vanourek’s monthly inspirations (new articles, opportunities, and resources). Welcome!

Sign Up Now

 

++++++++++++++++++++++++++++++
Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Take Gregg’s Traps Test (Common Traps of Living), complete his Personal Values Exercise, check out his Best Articles, or get his newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!
++++++++++++++++++++++++++++++

The Trap of Blaming Others

by

When things aren’t going your way, it may be tempting to deflect attention from your own role in things and blame others. Perhaps you’re blaming your spouse. Or boss. Perhaps you’re blaming a friend or colleague. Or the economy or inflation—or politicians, the media, or a rival political party. Your parents, or your circumstances.

Blaming may give you a feeling of satisfaction as you look outside for responsibility and wallow in the unfairness of it all. But that feeling is fleeting. In the meantime, you haven’t moved forward at all. In fact, you’ve moved backward.

“No good comes from blame.” -Kate Summers

 

Signs of Blaming

How to tell if you’re blaming others? When blaming, you’re likely:

  • holding others responsible for your own frustrations and problems
  • expecting others to change to suit your needs
  • showing defensiveness
  • causing emotional escalation with the person and issue at hand
“It is far more useful to be aware of a single shortcoming in ourselves than it is to be aware of a thousand in somebody else.” -Dalai Lama

Quality of Life Assessment

Evaluate your quality of life in ten key areas by taking our assessment. Discover your strongest areas, and the areas that need work, then act accordingly.

Take the Assessment

 

The Problem with Blaming Others

kids blaming each other

“Wherever you find a problem, you will usually find the finger-pointing of blame. Society is addicted to playing the victim.” – Stephen R. Covey, The 7 Habits of Highly Effective People

Though it may feel good in the moment, blaming comes with many problems:

  • Most importantly, it doesn’t work. You don’t move forward in any way, shape, or form when you’re blaming. (“The blame game is a waste of time. Any time you’re busy fixing blame, you’re wasting energy and not fixing the problem.” -Rick Warren)
  • It often backfires, making things worse.
  • Blaming robs you of your own agency.
  • It makes people defensive.
  • Blaming damages relationships. (People don’t like it at all when they’re the target of blaming.)
  • It reduces your productivity and effectiveness.
  • Blaming often entails lying—bending the truth to minimize or eliminate your own responsibility while exaggerating the fault of others. As such, it harms your credibility.
  • You suffer the most, not the person you’re blaming.
  • Blaming leads to escalation into bigger issues—especially when it’s unfair blame or blame that misses important contextual factors because you don’t have all the information you need.
  • You don’t learn from mistakes since you’re focused on the fault of others.
  • Blaming can lead to other negative emotions—such as anger, resentment, or even hatred or rage—which are even worse.
  • It can rob you of your potential influence on others.
  • Apparently, blaming can be contagious, leading others to fall into this trap as well in a downward spiral.
“Blame is fascinating—it shapes our lives. It can be a benign way of positioning ourselves, a gentle joust or banter, or it can be poisonous, hurtful, or devastating for its victims. It can tear apart marriages and fracture work relationships; it can disable major social programs; it can inflict damage on powerful corporations; it can bring down governments; it can start wars and justify genocides.” -Stephen Fineman, The Blame Business

 

Take the Traps Test

We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.

Take the Test

 

Why You Blame

It’s natural and common to play the blame game. But that doesn’t mean it will serve you well. Your brain my subconsciously leap to blaming by default. What’s going on here?

Blaming is an odd combination of defense mechanism and attack strategy. You’re defending your precious ego by attacking another person with the assignment of fault. It’s a way to avoid or release negative emotions.

Blaming preserves your self-esteem by helping you avoid responsibility for mistakes. You want to be right and win the argument to protect your fragile ego. By blaming others, you feel like you can escape guilt and responsibility.

Blaming is also a form of social comparison, allowing you to feel superior and gifted with greater social status, at least in the situation at hand.

Also, blaming can come with perfectionism, giving us a way to maintain our illusion of perfection as we find fault in others instead of ourselves.

 

How to Avoid the Blame Game

So far in this article, you’ve seen what blaming is, the signs of blaming in action, the many problems with it, and why we do it so much.

But you can’t stop there. You need to know what to do about it—and what to do instead. Here are six top tips for avoiding the blame game:

  1. Stop ruminating on the problems at hand and turn your attention instead toward something more positive.
  2. Practice empathy and try to understand the context, motivations, and feelings of the other person. Work to account for the other person’s perspective. Ask questions and explore their perspective.
  3. Focus on finding a solution, not a scapegoat. In the end, that’s most important.
  4. Instead of assigning all the blame to another person, try a “50-50” split instead: assume equal responsibility for the problem, or at least joint responsibility. Ultimately, the allocation of blame matter much less than resolving the issues well.
  5. Focus on collaboration, not blame. Consider ways in which teaming up to address the issues may benefit you both and avoid unnecessary emotional potholes.
  6. Take full responsibility for your life, choices, behaviors, and outcomes, even if there are outside factors present (as there always are). It’s a powerful practice that will serve you well.

 

Final Thoughts

Though blaming is common and natural, don’t trade in it. It’s a trap. Blaming gets you nowhere fast and will even take you backward and cause damage. By avoiding the tram of blaming, you can improve your mental state, quality of life, relationships, leadership, and effectiveness.

“It’s always easy to blame others. You can spend your entire life blaming the world, but your successes or failures are entirely your own responsibility.” -Paolo Coelho, Brazilian novelist

 

Reflection Questions

  1. Are you playing the blame game?
  2. Is it serve you well—or harming you?
  3. Which of the top tips for avoiding blame will you try, starting today?

Wishing you well with it.

 

 

 

–Gregg Vanourek

 

Gregg Vanourek’s Newsletter

Join our community. Sign up now and get Gregg Vanourek’s monthly inspirations (new articles, opportunities, and resources). Welcome!

Sign Up Now

 

Tools for You

 

Postscript: Inspirations on Avoiding the Blame Trap

  • “When we blame, we give away our power.” – Greg Anderson
  • “To grow up is to stop putting blame on parents.” – Maya Angelou
  • “One of the most important ways to manifest integrity is to be loyal to those who are not present. In doing so, we build the trust of those who are present.” – Stephen R. Covey
  • “You become a victim when you blame yourself or others for some problem or error.” – Jay Fiset, Reframe Your Blame, How to Be Personally Accountable
  • “A loss is not a failure until you make an excuse.” – Michael Jordan
  • “Blame is the demonstrated lack of self-respect choosing to deposit one’s negative actions onto others to reinforce one’s view of being of good, fair, and approved.” – Byron R. Pulsifer
  • “Stop the blame game. Stop! Stop looking out the window and look in the mirror!” – Eric Thomas
  • “Blame means shifting the responsibility for where you are onto someone or something else, rather than accepting responsibility for your role in the experience.” – Iyanla Vanzant

 

++++++++++++++++++++++++++++++
Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

What Are You Avoiding?

by

Avoidance. We all do it, whether it’s keeping away from someone or not doing something. What are you avoiding?

Sometimes we change the subject when it drifts into awkward territory. Other times we talk around hard topics. Or we put off that tough task.

Avoidance is a coping mechanism. Sometimes it’s helpful. Like when we see a downed power line or a snake.

It’s an inheritance from our evolutionary biology. Our nervous system gives us powerful signals to avoid danger, thus increasing our chances of survival. Avoidance is natural.

“Truly, there is nothing more common, routine, and human than
avoiding discomfort, uncertainty, or the potential of ‘bad news.‘”
-Dave Ursillo, author

But this coping mechanism can be overused and become maladaptive. We avoid too many things, too often. Things end up getting worse, not better.

We avoid too many things, too often.
Things end up getting worse, not better.

There are two types: cognitive avoidance (when we divert our thoughts away from something, as when we’re in denial) and behavioral avoidance (when we move to keep away from something, or when we avoid acting, as with procrastination).

We often deploy both types of avoidance in difficult situations, and we’re not fully conscious that we’re doing so. It can become programmed behavior.

 

What We Avoid

There are many things that we tend to avoid, including:

  • uncomfortable thoughts or feelings
  • pain
  • discomfort
  • conflict
  • uncertainty
  • difficult people
  • hard realities (e.g., problematic health diagnosis, unwanted breakup, not meeting performance expectations)
  • challenging tasks
  • difficult conversations (e.g., about money, problems, a poor performance review, death)

Our avoidance may make things easier now, but over time things can fester, making them much worse over time.

 

Why We Avoid

We avoid certain people or things for many reasons, from biological to psychological and social. Here are some of the main reasons:

  • It feels easier to avoid certain things than to deal with them.
  • Sometimes avoiding something hard feels like a better choice than acting and possibly failing.
  • We feel afraid of certain things (like inadequacy, looking bad, imperfection, disappointment, shame, embarrassment, failure), so we avoid them.
  • When we avoid someone troubling or something difficult, we sometimes believe we can avoid the stress and anxiety associated with it.

Most of these reasons and beliefs don’t hold up under scrutiny.

Take the Traps Test

We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.

Take the Test

 

The Problem with Avoidance

“Avoidance is the best short-term strategy to escape conflict,
and the best long-term strategy to ensure suffering.”
-Brendon Burchard, best-selling author

Here are some of the main problems with avoidance. It:

  • leaves the core problem(s) unaddressed
  • can aggravate anxiety because we’ve allowed things to deteriorate further
  • can be very frustrating to others (e.g., spouse or partner), and make things worse for them too
  • leads to new conflicts
  • becomes a vicious circle, leading to more avoidance and attendant problems
  • can become a way of life, a bad habit pattern
  • undermines us by taking away our power and agency
  • can feed and validate the fears that we were trying to avoid, making it self-defeating
  • may lead to numbing behaviors like drinking, overeating, over-exercising, binge-watching, overwork, and more
“What you resist not only persists, but will grow in size.”
-Carl Jung, Swiss psychiatrist

 

How to Stop Avoiding

So what to do about it?

First, note that, in some situations (like the end of an important relationship or work project), we do in fact need time and space to heal. It’s not avoidance to give ourselves room for that.

Here are 14 strategies for how we can reduce or stop maladaptive avoidance:

  • Recognize our avoidance behaviors—but without beating ourselves up over them
  • Seek their root causes (continue asking why until there’s no deeper why)
  • Engage in relaxation and self-care activities such as deep breathing, meditation, yoga, gardening, art, or journaling
  • Get support from a friend, mentor, therapist, and/or coach
  • Process emotions by talking them through with someone or journaling
  • Divide the problem into smaller, more manageable chunks
  • Start with an easy task to get momentum and small wins
  • Give ourselves motivations, such as rewards for accomplishing tasks
  • Reframe a situation to note the positives and avoid focusing only on the negatives
  • Change our inner monologue, quieting the negative self-talk
  • Practice communication skills, including assertive self-advocacy and what author Susan Scott calls “fierce conversations“
  • Set deadlines and goals to commit to action by a certain time
  • Build action and proactivity habits, training our brain and helping us become a “doer” (see my article on “The Incredible Benefits of Being Action-Oriented“ and books like The Power of Habit and Atomic Habits)
  • Recognize that doing something we’ve been avoiding can feel amazing, giving us a sense of agency, accomplishment, momentum, and confidence

Quality of Life Assessment

Evaluate your quality of life in ten key areas by taking our assessment. Discover your strongest areas, and the areas that need work, then act accordingly.

Take the Assessment

 

Final Thoughts

We’ve seen here that avoidance, while natural, can make things much worse. It can lead to frustration, anxiety, new conflicts, bad habits, numbing behaviors, and a loss of confidence and agency.

Much better, then, to work at recognizing our avoidance tendencies and systematically eliminating them. The problems won’t go away on their own, so why not deal with them directly?

 

Reflection Questions

  • What have you been avoiding lately?
  • Are there deeper issues underlying your avoidance?
  • Which of the 14 strategies for reducing or stopping avoidance will you try?

Wishing you well with it!

 

 

 

–Gregg Vanourek

 

Tools for You

 

Postscript: Inspirations on Avoidance and Action

  • “Avoidance coping causes anxiety to snowball because when people use avoidance coping they typically end up experiencing more of the very thing they were trying to escape.” – Alice Boyes, PhD, author, The Anxiety Toolkit
  • “It is not fear that stops you from doing the brave and true thing in your daily life. Rather, the problem is avoidance. You want to feel comfortable so you avoid doing or saying the thing that will evoke fear and other difficult emotions. Avoidance will make you feel less vulnerable in the short run but, it will never make you less afraid.” – Dr. Harriet Lerner
  • “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie
  • “The most difficult thing is the decision to act, the rest is merely tenacity.” – Amelia Earhart
  • “The price of inaction is far greater than the cost of making a mistake.” – Meister Eckhart
  • “Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.” – Napolean Hill

Gregg Vanourek’s Newsletter

Join our community. Sign up now and get Gregg Vanourek’s monthly inspirations (new articles, opportunities, and resources). Welcome!

Sign Up Now

 

++++++++++++++++++++++++++++++
Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!