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Burnout and the Great Resignation

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Burnout has been a big problem for millions of people for a long time now. And it’s getting worse.

Burnout is also affecting more young people. And the pandemic, with all the extra stressors and pressures it’s brought to so many, is aggravating the burnout problem. These are major ingredients of the “great resignation.”

What is burnout? According to the Mayo Clinic, job burnout is “a special type of work-related stress—a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.”

When we’re burned out, we feel run-down and exhausted or empty. It’s related to overwork (when we work beyond our capacity) and workaholism, a state of addiction to work in which we struggle to switch it off.

 

The Covid Context

The pandemic has added fuel to this fire. Here’s some recent data:

  • 52% of survey respondents reported experiencing burnout in 2021, up from 43% in Indeed’s pre-Covid survey, and 67% say burnout has worsened during the pandemic.
  • According to a 2021 Deloitte survey, 77% of respondents say that’ve experienced burnout at their current job, with more than half noting more than one occurrence.
  • 91% say the quality of their work has been negatively impacted by having an unmanageable amount of stress or frustration.
  • 83% say job burnout can negatively affect their personal relationships.
  • Nearly 70% of professionals feel their employers are not doing enough to prevent or alleviate burnout.

Also, the average share of adults reporting symptoms of anxiety disorder and/or depressive disorder, has increased dramatically, from 11% in January-June 2019 (before the pandemic) to 41% in January 2021 (during the pandemic), according to the Kaiser Family Foundation.

 

Effects of Burnout

We know that job burnout can have major negative effects on our health and lives, including:

  • Excessive stress
  • Fatigue
  • Insomnia
  • Irritability
  • Anger
  • Sadness
  • Alcohol and substance abuse
  • High blood pressure
  • Type 2 diabetes
  • Weakened immune system

(Source: Mayo Clinic.)

 

Symptoms of Burnout

According to the Mayo Clinic, there are many symptoms of job burnout, including:

  • Becoming critical or cynical at work
  • Feeling low motivation to go to work and start working
  • Becoming impatient or irritable with others
  • Finding it hard to concentrate
  • Feeling disillusioned about the work
  • Lacking satisfaction from achievements
  • Using food, alcohol, or other substances to self-medicate or tamp down feelings
  • Experiencing health issues, including poor sleep, headaches, stomach problems, and more

 

Causes of Burnout

According to researchers, there are many causes of job burnout, including:

  • A sense of a lack of control, including an inability to influence relevant decisions
  • Unclear or unrealistic job expectations, including job scope creep
  • Dysfunctional work dynamics, such as micromanagers or office bullies
  • Lack of social support, including isolation at work or home
  • Work demands that impede on important family or social commitments outside of work
  • Lack of communication, feedback, and support at work
  • Frequent time pressures, raising stress levels
  • Limited upward mobility
  • The removal of boundaries between work and home

Note that burnout doesn’t come automatically from long hours. Whether it sets in can depend on many factors, including context, personality, mindset, and worker actions.

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The Great Resignation

So where does all this leave us, amidst a pandemic with a burnout epidemic? According to a Microsoft survey of more than 30,000 workers around the world, 41% of workers were considering quitting or changing professions this year. In the U.S., more than four million people quit their jobs in April 2021. That’s the biggest increase on record, according to the Department of Labor.

Nearly half of millennials have left a job due to burnout, compared to 42% for all respondents, according to Deloitte.

The reasons for leaving a job are often multifaceted. Common reasons include not only burnout but also:

  • Substandard pay
  • Lack of meaning at work
  • Work that doesn’t fit with, or even violates, our values
  • Lack of dignity or respect at work
  • Feeling like a cog in a large machine
  • Lack of human connection
  • Lack of good management and proper recognition
  • Poor working conditions

The pandemic has caused a shift in priorities in life for many. In some cases, it’s provided motivation to pursue a dream job or more meaningful work. Or it’s stoked resentment about being treated poorly, or not getting adequate support. The great resignation is a tectonic shift that should wake us all up to the need to think and act anew about work.

 

What to Do About It

We’re all responsible for our own condition. Including the need to act when a situation is bad or toxic. Though the context is tough for many, there’s still much we can do not only to reduce or eliminate burnout. And to improve our working and living conditions:

  • Boundaries. Set boundaries and get better at saying “no.” If we try to please everybody, we’ll fail miserably. No matter how hard we may try, we can never do things just as others might want or expect.
  • Breaks. Take regular breaks (e.g., Pomodoro technique) to improve your physical and emotional state, gaining a fresh perspective in the process.
  • Exercise. Move your body more to build strength, endurance, and energy. It causes positive reactions in your body that affect your mood, and it helps you sleep well.
  • Gratitude. Be grateful for what you have. That can have powerful effects on your quality of life, including improved wellbeing, life satisfaction, sense of connectedness, and physical health.
  • Healthy Support Systems. Take time and care to develop relationships based on trust, diversity, reciprocity, commitment, openness, and vulnerability. Build healthy support systems that act like roots that ground us in life. (Source: LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives)
  • Hobbies. Find something you enjoy (e.g., gardening, hiking, photography) and build it into your daily or weekly routine.
  • Job Crafting. Craft your work intentionally. Take actions to shape or redesign what you do at work, especially changing your mindset toward your work to make it more satisfying and meaningful, but also changing tasks and relationships when possible.
  • Meditation and Mindfulness. Mindfulness has been defined as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally” (Jon Kabat-Zinn). Researchers have found many benefits from mindfulness practices, including improvements in mental and physical health, as well as performance.
  • Nature. Fresh air and sunlight are essential. Given all our screen time, we need to be sure we’re getting outside enough with walks, hikes, runs, bikes, or trips to the park.
  • Nutrition. Our bodies need good fuel if they are to remain resilient and energized.
  • Reframing. Reframe things from setbacks or defeats to challenges or opportunities (for learning and growth).
  • Sanctuary. Find places or practices of peace (e.g., nature, prayer), allowing you to get beyond your ego and connect with something larger than yourself.
  • Savoring. Fully feel and enjoy positive experiences, magnifying and extending them in the process.
  • Self-Reflection. Engage in self-reflection and seek to identify the root causes of your burnout. Look especially for what may drive a sense of resentment (such as work causing too much missed family time during the precious formative years of children).
  • Sleep. Sleep turns out to be one of the most essential practices for physical and mental health. Poor sleep has tremendous deleterious effects on a wide range of factors: addictive behaviors, anxiety, appetite, attention, concentration, creativity, decision-making, depression, ethical behavior, impulsiveness, irritability, memory, motivation, relationships. Don’t forget about naps.
  • Writing / Journaling. Research has shown that writing about stressful experiences can help people create meaning from them. (The same can be true for talking through feelings with others.)
  • Yoga. Yoga can increase flexibility, strengthen muscles, center thoughts, and relax and calm the mind.

In summary, lead yourself and intentionally craft your life and work, taking full responsibility for your life and refusing to adopt a victim mindset.

 

Reflection Questions

  1. Are you at risk of burning out?
  2. What are the root causes?
  3. What will you do about it?
  4. Which of the above practices work best for you?

 

Tools for You

 

Related Articles

 

Postscript: Quotations about Burnout and Renewal

  • “The truth is that stress doesn’t come from your boss, your kids, your spouse, traffic jams, health challenges, or other circumstances. It comes from your thoughts about these circumstances.” -Andrew Bernstein
  • Burnout is “civilization’s disease…. It is not only an individual disorder that affects some who are ill-suited to the system, or too committed, or who don’t know how to put limits to their professional lives. It is also a disorder that, like a mirror, reflects some excessive values of our society.” -Pascal Cabot, Belgian philosopher
  • “Every important mistake I’ve made in my life, I’ve made because I was too tired.” -Bill Clinton
  • “In life itself, there is a time to seek inner peace, a time to rid oneself of tension and anxiety. The moment comes when the striving must let up, when wisdom says, ‘Be quiet.’ You’ll be surprised how the world keeps on revolving without your pushing it. And you’ll be surprised how much stronger you are the next time you decide to push.” -John W. Gardner
  • “What do we want more of in life?… It’s not accomplishments. It’s not popularity. It’s moments when we feel like we are enough. More presence. More clarity. More insight. More truth. More stillness.” -Ryan Holiday, Stillness Is the Key
  • “Creating the culture of burnout is opposite to creating a culture of sustainable creativity.” -Arianna Huffington
  • “We should not hurry, we should not be impatient, but we should confidently obey the eternal rhythm.” -Nikos Kazantzakis, Zorba the Greek
  • “Of all ridiculous things the most ridiculous seems to me, to be busy.” -Soren Kierkegaard
  • “Burnout sets in when two conditions prevail: Certainties start to characterize the workday, and demands of the job make workers lose a sense of control.” -Ellen Langer
  • “A rested Andrew can do more in four hours than a tired Andrew can do in eight. It’s not only diminishing returns; [not being rested] is like a scorpion’s tail—it can undo things. That’s true of everyone’s productivity and particularly in an intellectual role like that of a CEO. A lot of boards don’t get that. People need to be fresh.” -Andrew Mackenzie, CEO, BHP
  • “Burnout is about resentment. [Preventing it is] about knowing yourself well enough to know what it is you’re giving up that makes you resentful.” -Marissa Mayer, tech executive
  • “Overwork sucks us into a negative spiral, causing our brains to slow down and compromising our emotional intelligence.” -Annie McKee
  • “Take rest; a field that has rested gives a bountiful crop.” -Ovid
  • “Burnout is a state of emptiness, to be sure, but it does not result from giving all I have: it merely reveals the nothingness from which I was trying to give in the first place.” -Parker Palmer
  • “No matter how much value we produce today—whether it’s measured in dollars or sales or goods or widgets—it’s never enough. We run faster, stretch out our arms further, and stay at work longer and later. We’re so busy trying to keep up that we stop noticing we’re in a Sisyphean race we can never win.” -Tony Schwartz
  • “It is not enough to be busy; so are the ants. The question is, what are we busy about?” -Henry David Thoreau

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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!

Golden Handcuffs: Stuck in a Job You Don’t Like?

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two hands in golden handcuffs

Stuck in a job you don’t like? Enduring it? Too often, we do it for the money, the security, or the prestige, but not for its intrinsic value. We stick it out, trapped by golden handcuffs.

Golden handcuffs are financial incentives designed to keep workers at an organization. We may long to leave a job and set out on a new adventure, but the thought of giving up the salary, bonus, or other perks makes us stay.

It helps to view it from our own perspective. Sometimes we place the golden handcuffs on ourselves. They can come in the form of lifestyle choices (regarding possessions and consumption) that inhibit us from doing what we want with our life. We’re financially tethered to a job that’s not a good fit.

There’s nothing wrong with money, or making a lot of it, or enjoying the fruits of our hard work. The problem comes when we’re chained to a job we don’t like and sacrifice our quality of life for huge swaths of time. When we’re stuck with a manager we don’t respect or can’t stand. Or at an organization with a poor culture, or toxic employees. When we’re stressed or burned out but feel trapped.

We may feel stuck due to our fear of the unknown. Or we fear a loss of status, or the judgment of others if we make a change.

 

What’s Really Going On

These decisions have many factors. We have expenses. There are things we want to do in life, and they cost money. We have bills to pay. We have a family to feed, or trips we’ve been dreaming of, or kids’ college and retirement to save for. Fair enough.

But we rationalize. We accept other people’s definition of success and live on their terms instead of our own. We make big decisions based on the assumption that success is the point of life—or that status will give us what we want.

In many cases, the problem is compounded by overconsumption and “lifestyle creep”: when our expenses or spending go up as our discretionary income increases.

Too many of us are living paycheck to paycheck (54% of U.S. consumers, according to recent data). According to a 2021 CNBC report, the average American has $90,460 in debt. People want that bigger house, that nicer car, that better neighborhood. They struggle to keep up with mortgage payments, car loans, credit card debt, student loans, and more.

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Related Traps

Golden handcuffs may be a problem for many reasons. Our life and work choices are complex. Related traps include:

  • Wrong Path: pursuing a path that doesn’t align with your values and aspirations
  • Climbing mode: focusing so much on climbing the ladder of success, and on achievement and advancement, that we never take time for discovering who we are, what we love, and what we long to do in the world
  • Conform: conforming to societal conventions or conventional paths instead of blazing our own path in life
  • Ego: being self-absorbed and caught up in our own stuff, without focusing on something larger than ourselves
  • Emptiness: feeling empty about what we’re doing
  • Outer-driven: being driven by the expectations of others
  • Prestige: hunger for status, prestige, or approval
  • “Hedonic treadmill”: the tendency to remain at a set level of happiness despite a change in fortune or the achievement of goals
  • Comparison Trap: constantly comparing ourselves to others and judging our worth by how we stack up on superficial metrics
  • False Metrics of Success: measuring success in cold and calculating ways, such as income, net worth, position, power, or number of followers
  • Inertia: sticking with a sub-optimal path, often because the switching costs are so high
  • Not Moving On: holding on too long to a bad situation or relationship and not moving forward
  • Short Game: failing the invest in the future and deciding important things without considering the long term

Take the Traps Test

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What to Do about It

OK, we know that golden handcuffs can be a big problem. What to do about it?

First, reduce spending and start saving to free up some margin in your life.

“Do not save what is left after spending; instead spend what is left after saving.”
-Warren Buffett, chairman and CEO, Berkshire Hathaway

Second, build up not only your emergency fund but also your cash runway for when you want or need to make a work change. When Seth Goldman was a young professional working in finance, he was “living lean” and driving an old car and foregoing the amenities that his friends were spending a lot of money on. By doing so, he was able to give himself a much longer runway when he decided to take the entrepreneurial leap and start his company, Honest Tea.

Third, invest in yourself—in your knowledge and skills, and in your network. Such an investment pays the biggest dividends over time.

Fourth, go out and do some “life design interviews”: find people you admire who do work that interests you and ask them about their career path and life trajectory, including what they do and how they got there.

Fifth, spend time with new people in the fields you’re interested in exploring—learning new things and adopting new mindsets. Sometimes the people in our current situation are the ones holding us back.

Sixth, recognize that the career design and change process is usually messy and iterative, not a quick and clear process. Get curious and active. Embrace the transition process with all its possibilities and mysteries—including the possibility of recrafting your current work to be a better fit and a source of meaning and fulfillment as well as income.

Seventh, play it smart—with a healthy balance between wisdom and urgency. Don’t jump off a financial cliff. Invest thought and time in a smart process. At the same time, don’t wait too long. (The more common mistake is waiting too long—or never making a change—not moving too quickly.)

Finally, once you’ve decided your new direction, be bold and take massive action. Be flexible with approach, since reality rarely lines up with our plans, but show faith in your convictions.

Work comprises a huge part of your life. Why not craft it according to your values and aspirations?

Reflection Questions

  1. Are you trapped by golden handcuffs?
  2. If so, how long have you been in this trap?
  3. What will you do about it, starting today?

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

 

Tools for You

 

Postscript: Inspirations for Escaping the Golden Handcuffs

  • “It’s better to fail trying to do what you really care about than to succeed at something else.” -Mark Albion
  • “Work can provide the opportunity for spiritual and personal, as well as financial, growth. If it doesn’t, we are wasting far too much of our lives on it.” -James A. Autry
  • “So many of us choose our paths in life out of fear disguised as practicality.” -Jim Carrey
  • “I don’t have a problem with what you do, that’s your choice. What I have a problem with is you lying to yourself about why you’re doing the things you’re doing. You have a choice.” -Jerry Colonna
  • “If the ladder is not leaning against the right wall, every step we take just gets us to the wrong place faster.” -Stephen R. Covey
  • “Every worker needs to escape the wrong job.” -Peter Drucker
  • “Money sometimes costs too much.” -Ralph Waldo Emerson
  • “For too long we have been dreaming a dream from which we are now waking up: the dream that if you just improve the socio-economic status of people, everything will be OK, people will become happy. The truth is that as the struggle for survival has subsided, the question has emerged: survival for what? Ever more people today have the means to live, but no meaning to live for.” -Victor Frankl
  • “And then there is the most dangerous risk of all—the risk of spending your life not doing what you want on the bet you can buy yourself the freedom to do it later.” -Randy Komisar

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Gregg Vanourek is a writer, teacher, and TEDx speaker on personal development and leadership. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) 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!

Is Your Identity Wrapped Up Too Much in Your Work?

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Work is a big part of our lives. It’s essential to our income and security, and it can be a source of meaning and satisfaction. But there are dangers with having our identity too wrapped up in our work.

What happens if we’re laid off? Or in-between jobs? No longer able to do that kind of work? Retired? We’re vulnerable to an identity crisis and a downward spiral when the work that animates our identity disappears or changes.

“Avoid having your ego so close to your position that when your position falls, your ego goes with it.”
-Colin Powell, U.S. Army officer, statesman, and diplomat

For sure, there are many different types of workers out there: nine to fivers working for the weekend, side hustlers, part-timers, hybrid professionals, unemployed, underemployed, and more. Some like or love what they do. Others despise or endure it.

Some toil away in a workaholic organizational culture. Others are trying to live up to parental expectations. Some are trapped in golden handcuffs. Others can’t stop ruminating about work situations and scenarios.

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 Traps of Overidentification with Work

There’s nothing wrong with working hard. Or with loving or liking what we do. Or with identifying with our work.

The problem comes when we identify too much with our work, losing other important aspects of ourselves and our lives in the process.

“You are not your job, you’re not how much money you have in the bank. You are not the car you drive.
You’re not the contents of your wallet. You are not your f**king khakis.”
-Chuck Palahniuk, Fight Club

Problems come when we bury ourselves in busyness and overwork—when we glorify being busy and can’t slow down and shut if off (or can’t feel good when we’re not working). According to a meta-analysis of 89 studies, workaholism is related to lower physical and mental health and lower job, family, and life satisfaction. Sometimes we use overwork to avoid dealing with difficulties, disconnections, rejections, or wounds.

We get into trouble when work is all about trying to please or impress others. When we reject who we really are—abandoning our true nature and avoiding our calling.

Problems pop up when we bury ourselves in someone else’s priorities so much so that we never get to our own.

It’s nice when we get recognition, praise, or even prestige from our work, but it’s dangerous when we become dependent on those, addicted to our next hit.

It’s a problem if we feel terrible when work is going poorly, clouding everything in disappointment.

It becomes a trap when our relationship with work becomes an obsession in which we’re constantly striving and can’t switch it off—when we’re never satisfied with things as they are.

It’s trouble when our attachment to work disconnects us from meaningful relationships—from the people we love and who need us.

“…the work I’ve put between us, you know it doesn’t keep me warm.”
-Don Henley in “The Heart of the Matter”

It’s limiting when our current work keeps us from moving forward and trying new things, because we feel safer in the current iteration of our work and wary of venturing forth. So we avoid the uncertainty and awkwardness of the in-between periods of our lives—the ones that tend to lead to the biggest breakthroughs in growth and fulfillment after we ride out the storms of fear and doubt and stare down the unknown.

The problem is when our identity is wrapped up too much in our work, with too much emotional investment (and time). It leads to stress, anxiety, burnout, or depression—and a sense of emptiness, disappointment, or regret.

Who are we? Are we only our title? Only the person who gains income or accolades? Yes, we are those, and we’re wise if we’re intentional as possible about infusing those activities with as much heart and soul and fun as we can. It’s great if we can integrate our life and work into a cohesive whole that suits us. It’s powerful if we can integrate our values, passions, and authenticity across all the domains of our lives, bridging them with an overarching sense of purpose.

“A happy life is one which is in accordance with its own nature.”
-Seneca, Roman Stoic philosopher

But aren’t we also husbands or wives, fathers or mothers, sons or daughters, friends and neighbors, lovers and dreamers, community members, citizens, and humans bound together on spaceship Earth?

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.

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What to Do If Your Identity Is Wrapped Up in Work

What to do when we’re identifying too much with our work and not honoring other important areas of our lives?

Return to what’s important: who and what do we love? What do we long for? What are we missing in our life?

Do we have enough vitality, connection, and contribution in our lives, as Jonathan Fields recommends? Do we have a strong sense of our “core identity,” and are we living with “authentic integrity” (integration of all aspects of our lives in a way that coheres with our true nature)?

We all get off-kilter sometimes. We need to cut ourselves some slack. But we also need to stop lying to ourselves. We must take our lives back when we’ve given them away. We must honor the fullness of our nature and the marvelous range and depth of our lives, both in and out of the work we do. If we do, we can learn to be well regardless of the events and circumstances of the day, grounded in a deeper presence and appreciation for all that we’ve been given.

 

Reflection Questions

  1. Is your identity wrapped up in work?
  2. What important areas of your life are you neglecting?
  3. What will you do start doing to make yourself whole again?

 

Tools for You

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

 

Related Articles

 

Postscript: Inspirations on Life, Work, and Identity

  • “Know, first, who you are, and then adorn yourself accordingly.” -Epictetus
  • “‘Can I be comfortable in my own skin regardless of what’s going on around me?’ And that to me is the definition of true success.” -Peter Crone
  • “People who can tolerate the painful discrepancies of the between-identities period, which reflect underlying ambivalence about letting go of the old or embracing the new, end up in a better position to make informed choices. With the benefit of time between selves, we are more likely to make the deep change necessary to discover satisfying lives and work and to eventually restore a sense of community to our lives.” -Herminia Ibarra

Gregg Vanourek’s Newsletter

Join our rapidly growing community. Sign up now and get monthly inspirations (new articles, opportunities, and resources). Welcome!

Sign Up Now

 

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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!

Do You Have Margin in Your Life?

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Many of us are always “on” these days, running from task to task. Never-ending demands. Frenetic pace. We fill every available moment with activity or scrolling through our digital feeds. The problem: We don’t have enough margin in our lives.

Young hustlers making it happen. Working parents managing the household. Climbing the corporate ladder or growing our small business or nonprofit. Perpetual busyness.

It feels heavy always going at this pace. We get exhausted.

It’s not common to talk and think in terms of margin in our lives. But it’s needed now more than ever. A margin is the border between things, like the margin on a page. Filling every page up to the max just gets overwhelming.

 

The Consequences of Not Having Margin in Life

The consequences of not having margin are severe: lower quality of life, less happiness and fulfillment, and lower performance at work over time.

“If I was to sum up the single biggest problem of senior leadership in the Information Age, it’s a lack of reflection. Solitude allows you to reflect while others are reacting. We need solitude to refocus on prospective decision-making, rather than just reacting to problems as they arise.”
-General James Mattis, former U.S. Secretary of Defense and four-star Marine Corps General

It can damage to our health and relationships—and our soul. Not having enough margin in life can lead to burnout and a sense of emptiness. It takes time away from the things we enjoy, such as hobbies or time with friends. And it prevents us from exercising enough. Notably, it also induces us to stress-eat, binge-watch, or skimp on sleep.

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 Benefits of Margin in Life

Having margin gives us room to breathe, to reflect and renew. To “sharpen the saw,” as author Stephen R. Covey wrote. With margin we can rise up and view things with perspective. We can reactivate our creativity and wisdom.

When we have breathing room, we can start to see where we’re going wrong—where we’re shooting ourselves in the foot with dysfunctional behaviors. We begin to see the possibilities for change.

Without margin, we keep our heads down and keep ploughing forward, stuck in the same traps and not even admitting it to ourselves. Sometimes we’re too busy and distracted to notice.

What to do with the margin we carve out in our lives? With it, we can:

  • reflect on what’s important
  • assess how things are going
  • see if there’s a gap between the life we have and the life we want
  • consider new ideas for closing that gap
  • experience mindful living in the present, without fretting about the past or worrying about the future

 

Why Is Having Margin in Life So Hard?

It sounds simple enough, but it’s not an easy feat in today’s world of dizzying distractions and cunning algorithms designed to hijack our attention with chemical manipulations in our brains. At bottom, they’re not giving us a better life but an escape from it.

“It’s a social-validation feedback loop. Exactly the kind of thing that a hacker like myself would come up with, because you’re exploiting a vulnerability in human psychology.”
-Sean Parker, first president of Facebook and co-founder of Napster

The evidence is alarming. Average daily digital content consumption (including time spent on social media, news sites, and streaming) is now just under seven hours (six hours and 59 minutes), according to a recent Forbes report.

This can lead to what psychologist Mihaly Csikszentmihalyi calls “psychic entropy,” a condition of inner disorder in the mind, often including a chaotic mental review of things that impairs our effectiveness. He writes that it “involves seeing more to do than one can actually accomplish.”

It’s especially difficult if we’re trying to please everyone and not learning to set boundaries and say no—a big challenge for some people. In turn, this leads to us becoming overcommitted and falling into a death spiral of too much anxiety without the mental and emotional fortitude to deal with it and too much work volume without enough deep work to handle it.

“Slow down and remember this: Most things make no difference.
Being busy is a form of mental laziness—lazy thinking and indiscriminate action.”
–Tim Ferriss, author and podcaster

For some, a compulsion to achieve, win, or achieve recognition or status prevents us from carving out enough margin in our lives. This can lead to workaholism, a state of addiction to work in which we can’t switch it off or stop thinking about it. Another factor is being overly optimistic about what can get done by when—wearing “rose-colored glasses,” as they say.

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How to Get More Margin in Your Life

So, how to get more margin in our life? It helps to acknowledge the problem first, perhaps flowing from an assessment of how we’re spending our time and determining the areas in which it’s not time well spent. (Yes, there are apps for that.)

Perhaps most importantly, we must get clear on what’s important to us, starting with our values (what we value most in life—and the behaviors that manifest those things), purpose (our reason for being, or what infuses our life with meaning and significance), and aspirations for our life and work. Modern movements like essentialism and minimalism can help us avoid the trappings of overconsumption and overscheduling while distilling things to the essential few that enrich our lives.

It’s essential to establish clear and challenging criteria for what to say “yes” to and to get better at saying “no” to many things that come across the transom in our lives. As author Greg McKeown advises, “If it isn’t a clear yes, then it’s a clear no.”

Next, we need to build renewal into our days, giving us a sense of serenity instead of that precarious state of anxiety from the cumulative effects of overwork, stress, poor sleep, and not taking caring of ourselves or connecting enough with others. There are limits to our energy. We need good habits of rest and renewal.

“In life itself, there is a time to seek inner peace, a time to rid oneself of tension and anxiety. The moment comes when the striving must let up, when wisdom says, ‘Be quiet.’ You’ll be surprised how the world keeps on revolving without your pushing it. And you’ll be surprised how much stronger you are the next time you decide to push.”
-John W. Gardner

Even better if we can find “sanctuary” in our lives—places and practices of peace that restore our hearts. Places of quiet and tranquility. Beyond the striving, beyond the chase, beyond the willfulness, there’s an acceptance, a yielding, a comfort with the present moment and a willingness to see things for what they are and ride with the flow of life. It’s the serenity beyond the stress and struggle.

It helps to schedule margin into our lives: put it on our calendar and protect it. We must regain control of all the things that eat into margin, such as email or Slack, meetings, smartphones, interruptions, and messy workspaces. Also, we need to get better at anticipating and preventing distractions, thereby creating the conditions for focus, flow, and deep work.

We should also look for smaller things we can do—quick and easy hacks that help us preserve margin. In his book, Indistractable, Nir Eyal, recommends the “ten-minute rule”: waiting ten minutes before giving in to an urge to check our phone as a pacification device.

 

Reflection Questions

  1. Do you have enough margin in your life?
  2. How is lack of margin harming your wellbeing, relationships, or work?
  3. What steps will you take, starting today, to reclaim your life and the margin it requires?

 

Tools for You

 

Related Articles

 

Postscript: Inspirations to Help You Build More Margin in Life

  • “I love a broad margin to my life.” -Henry David Thoreau
  • Margin is “time to make room for change.” -Jeff Sapadafora, author and coach
  • “What do we want more of in life?… It’s not accomplishments. It’s not popularity. It’s moments when we feel like we are enough. More presence. More clarity. More insight. More truth. More stillness.” -Ryan Holiday, Stillness Is the Key
  • “Human beings have always employed an enormous amount of clever devices for running away from themselves, and the modern world is particularly rich in such stratagems. We can keep ourselves busy, fill our lives with so many diversions, stuff our heads with so much knowledge, involve ourselves with so many people and cover so much ground that we never have time to probe the fearful and wonderful world within. More often than not we don’t want to know ourselves, don’t want to depend on ourselves, don’t want to live with ourselves. By middle life, most of us are accomplished fugitives from ourselves.” -John W. Gardner, Self-Renewal
  • “Take rest; a field that has rested gives a bountiful crop.” -Ovid
  • “All profound things, and emotions of things are preceded and attended by Silence…. Silence is the general consecreation of the universe.” -Herman Melville
  • “We should not hurry, we should not be impatient, but we should confidently obey the eternal rhythm.” -Nikos Kazantzakis, Zorba the Greek

 

Books that Will Help Change Your Life with More Margin

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Gregg Vanourek is a writer, teacher, and TEDx speaker on personal development and leadership. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) 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!

Choice Overload and Career Transitions

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We all face transitions in life and work. The transition from school to work. From one job or career to another. To marriage and family. Or a new home. To midlife. Or retirement. So we need to get good at transitions. And that depends on getting good at making choices. Like: What’s next? Sometimes we get bogged down in choice overload. What to do when facing career change choice overload?

 

The Paradox of Choice

Psychologist Barry Schwartz calls it the “paradox of choice.” He argues that the freedom to choose is one of the main roots of unhappiness today. Choice overload leads to anxiety and “analysis paralysis,” in which we become frozen in undecidedness. We fear making the wrong choice or fear missing out (FOMO) on the “right” choice.

He cites a fascinating “jam study” in which a store gave shoppers a range of six jams to choose among, and a range of 24 jams to another set of shoppers. The surprising findings: shoppers were ten times more likely to purchase jam from a range of six jams than from the much larger set. Being overloaded with choices can easily lead to not making a choice due to overwhelm.

One of the great inhibitors of good choosing is fear: fear of looking bad, fear of not living up to expectations, fear of failing, and more. Fear of leaving a stable job with a stable income. Fear of striking out on our own.

“Most people are controlled by fear of what other people think. And fear of what, usually, their parents or their relatives are going to say about what they’re doing. A lot of people go through life like this, and they’re miserable.” –Janet Wojcicki, professor, anthropologist, and epidemiologist

This fear can lead to inertia: resistance to needed changes in life or work. It can mean sticking with a sub-optimal path, often because it feels easier to stay the current course.

“It takes, on average, three years from the time a person decides to leave the company until the day he or she walks out the door. Those are not good or productive years. For me those years were in limbo.” -Harriet Rubin, publishing executive

So we end up settling: compromising or settling for “good enough” instead of what we really want or deserve.

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Dysfunctional Beliefs about Careers and Career Change

There’s a flipside danger too. When it comes to making choices, we tend to have dysfunctional beliefs that prevent us from seeing things clearly and accurately, and from taking appropriate action. According to Bill Burnett and Dave Evans from the the Stanford Life Design Lab, here are some of these dysfunctional beliefs:

  • I have to find the one right idea.
  • To be happy, I must make the right choice.
  • I need to comprehensively research all aspects of my plan.

Here we face a dilemma:

It’s a big mistake to focus too much too early on only one idea or possibility.

Why? When we prematurely settle on one idea, we almost always end up with a sub-optimal outcome. Our brains trick us into seeing only the good (the possibilities, the upside) and into ignoring the bad (the risks and downsides). It’s called confirmation bias, and it’s a huge and well researched problem.

What’s more, our lives and our future aren’t an engineering problem or mathematical equation that can be solved by finding “the answer.”

There is no one perfect answer out there. We must craft our lives and work as we go, as intentionally and adaptively as possible.

It’s also a mistake to bring a very large number of options in our consideration set.

That may trap us in choice overload and the paradox of choice problem noted above.

 

Get Good at Choosing: Avoiding Career Change Choice Overload

Brainstorm several options and then don’t get trapped in analysis paralysis. Instead have a bias toward action and get moving by learning as much as you can as quickly and cheaply as possible about your options. Talk to people. Try it with a side hustle. Take a course. Build a prototype or a low-cost probe.

Then decide. Once you do, don’t dwell and don’t agonize. Dive into your new reality and make adjustments as you go. Keep learning and testing.

Then, you’ll find yourself at a new set of choices. In the meantime, you’ll start to get good at choosing. And that will help you with everything you do.

Are you facing career change choice overload? How will you address it?

Wishing you well with it. Reach out and let me know if I can help.
–Gregg

Tools for You

Personal Values Exercise

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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!

Designing Your Work for Flow

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We’ve all heard of flow—that remarkable state of being in the zone and operating at our best. Many of us have experienced it. But what exactly is it? And how do we get into it? Have you experienced flow at work?

First, we note that the deep concentration and absorption associated with flow is becoming much harder to attain these days with all our alluring devices and their dopamine-driving distractions.

Just when we need it most, it’s becoming more and more elusive.

 

Complete Absorption

Mihaly Csikszentmihalyi, a psychology professor now at Claremont Graduate University, has dedicated much of his life to studying flow. In his interviews with athletes, artists, chess players, and rock climbers, he found that many of them moved into a state of flow—a “state of complete absorption in an activity and situation.”

Why did he call it “flow”? Many of the people he interviewed described the experience as if a rushing current of water carried them along. Writer Elizabeth Gilbert in her book Big Magic captures it beautifully:

“Sometimes, when I’m in the midst of writing, I feel like I am suddenly walking on one of those moving sidewalks that you find in a big airport terminal… I can feel myself being gently propelled by some exterior force. Something is carrying me along—something powerful and generous…. I lose track of time and space and self…. I only rarely experience this feeling, but it’s the most magnificent sensation imaginable when it arrives. I don’t think there is a more perfect happiness to be found in life than this state, except perhaps falling in love.”

Csikszentmihalyi characterizes flow as a state of “optimal experience”—of almost effortless attention and peak performance. In flow, he says, we feel “a sense of exhilaration, a deep sense of enjoyment that is long cherished and that becomes a landmark in memory for what life should be like.”

Flow changes everything. Once you experience it, you’re changed forever. You glimpse a different way of working. After jockey Red Pollard’s come-back ride aboard Seabiscuit at the famous “hundred grander” at Santa Anita, a spectator said Pollard looked like “a man who temporarily had visited Olympus and still was no longer for this world.”

In flow, according to Csikszentmihalyi, “Attention is fully invested in the task at hand, and the person functions at his or her fullest capacity…. You’re so involved in what you’re doing you aren’t thinking about yourself as separate from the immediate activity. You’re no longer a participant observer, only a participant. You’re moving in harmony with something else you’re part of.”

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.

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The Nature of Flow

What is flow, exactly? Flow involves three elements:

  • Complete absorption in an activity
  • Lack of anxiety about losing control
  • Altered sense of time

The last one is a telltale sign. Recall those times when you’re so engrossed in the activity that you’re astonished when you discover how much time has passed in the meantime. It feels timeless.

 

The Body and Brain in Flow

Flow isn’t just a poetic description of a magical state but also a bona fide physiological phenomenon. When in flow, according to researchers, our heart rate and blood pressure decrease, and our facial muscles relax. Neurological studies show that the brain expends less energy during flow compared to when it’s wrestling with a problem.

Flow is associated with a decrease in “psychic entropy”: an anxious state of mind, common for many of us, in which our brain is stuck in a frustrating loop of concern and disarray, with fragmented attention. With that dialed down or switched off, we’re able to engage fully and enjoy the experience.

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.

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Flow and Performance

How does flow affect performance? According to Csikszentmihalyi, “a host of studies have found a strong positive relationship between flow and performance.” He notes that flow is positively associated with artistic and scientific creativity, learning, effective teaching, peak performance in sports, and even skill development. The latter is important, because it means that the more we can get into flow, the better we can get at our chosen activity.

According to the research, flow experiences are fairly rare, but almost any kind of activity—work, studies, hobbies—can produce them. So how do we achieve flow?

 

The Conditions for Flow

According to the research, there are three necessary conditions for flow:

  • Clear set of goals
  • Clear and immediate feedback (so we can tell if we’re advancing toward our goals)
  • Balance between perceived challenges and skills, warranting our full attention (otherwise we’d experience boredom with too little challenge and feel anxiety with too much challenge)

Here’s where things get really interesting. Flow is not some mystical state that flow gremlins bestow upon us. It’s a mental state that we can invite by designing our work and context to meet these conditions.

Most of us live and work in a context today that makes achieving flow about as likely as winning the lottery. To invite flow, we need to get disciplined and systematic about doing what computer scientist Cal Newport calls “deep work”: working for extended periods with full concentration on a single task, free from distraction.

How to do this? In his book, Deep Work: Rules for Focused Success in a Distracted World, he recommends that we decide where we’ll work (a pleasant, quiet place) and for how long and how (with rituals, rules, and standard processes). We also need breaks built into our day to allow us to recharge—and to let our subconscious mind wander.

Perhaps most importantly, we must minimize distractions.

Distractions block flow and open the floodgates to psychic entropy. Too many of us have surrendered to a life of shallow work and distractions.

What could we do with a life of deep work infused with flow?

Wishing you well with creating more flow at work.

 

Reflection Questions

  • When have you been in a state of flow?
  • What was the context, and what were you doing?
  • What ideas do you have for designing your work—and that of your team, if you have one—to invite flow?

 

Tools for You

 

Related Articles

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Gregg Vanourek is a writer, teacher, & TEDx speaker on personal and leadership development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for living with purpose and passion) 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), check out his Best Articles, get his newsletter, or watch his TEDx talk. If you found value in this article, please forward it to a friend. Every little bit helps!