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Do You Have Limiting Beliefs About Yourself?

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Article Summary: 

Many of us have limiting beliefs that detract from our success and happiness. Here we address where they come from and how to change them.

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Do you have limiting beliefs about yourself that are holding you back? Chances are that you do, even if you’re highly capable and successful. Most people do, even if they’re not aware of it, and it’s a bigger problem than most people think.

Limiting beliefs are judgments about ourselves that restrict us in some way. They prevent us from achieving our aims and from becoming what we want. In essence, they’re stories we tell ourselves, and they ain’t pretty because they’re a form of negative self-talk and self-sabotage.

“Beliefs are the hidden scripts that run our lives.”
-Marie Forleo, entrepreneur

 

Examples of Limiting Beliefs

Our limiting beliefs generally tell us what we’re bad at or what we can’t do (or can’t do well). Beneath them are assumptions that there’s something wrong with us or that things are too difficult for us.

When we’re under their spell, we may believe that we are:

  • not worthy of love (perhaps the most debilitating limited belief of all)
  • damaged goods (because, for example, we’re out of a job or in a rut, or because our parents may be gone or divorced)
  • a failure
  • too busy or too old to do the thing we want (such as try a new career path, start dating again, learn a new skill, go back to school, start a venture, or pursue our dreams)
  • not smart, attractive, strong, or talented enough
  • not as good as our siblings, classmates, or colleagues (note the comparison trap)
  • not cut out to be a leader or entrepreneur
  • not creative, artistic, confident, our outgoing enough
  • bad at certain things (e.g., public speaking, writing, math, money, etc.)
  • too tall or too short
  • never going to be successful (or as successful as we hope)
  • not ready for what we need or want to do
  • stuck because things are beyond our control
  • lacking what it takes (e.g., knowledge, skills, experience, degree, credential)
  • too young to have influence
  • so far behind others that we’ll never catch up (as if life were a race)
  • fixed in our intelligence, abilities, and talents (what Stanford psychologist Carol Dweck calls a “fixed mindset”)

Most of us have more than one limiting belief at work and, in some cases, several. These beliefs affect our choices and actions.

We may have a limiting belief that we can’t leave a bad job or bad marriage because we’ve put too much time into it already and we won’t be able to get a better situation in the future. Or a limiting belief that we can’t quit law school or medical school because our parents won’t approve. Or that we can’t leave a prestigious or well-paying career to pursue something more meaningful, because we’ll lose respect. (See my article, “The Trap of Caring Too Much about What Other People Think.”)

Often, there are logical leaps we take with these limiting beliefs. If we embarrassed ourselves once in a high school assembly, we adopt the premature belief that we’re terrible at public speaking. If we got a bad grade in a tenth-grade writing class, we conclude that we’re a bad writer.

“Argue for your limitations, and sure enough they’re yours.”
-Richard Bach, writer

These leaps may be understandable emotionally, but they fall short logically. There are all sorts of possibilities at work in such situations. First, nobody starts out being good at anything. Maybe we were having a bad day when the assembly took place. Or the writing teacher was off base. Plus, we can all learn, develop, and grow into new skills and abilities if we apply ourselves diligently and systematically.

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Where Limiting Beliefs Come From

Where do our limiting beliefs come from? Many sources, it turns out, including our:

  • parents and our childhood (including well-meaning but ultimately harmful praise only for things like our intelligence, looks, talent, or performance and not our effort, focus, resilience, and improvement)
  • peers and their comments and judgments about us (which we often blow out of proportion)
  • past experiences (and the false lessons we can extract from them)
  • teachers
  • coaches
  • mentors
  • society and its common assumptions about what constitutes success
  • the media, movies, celebrities, influencers, and social media (with their incomplete and misleading portrayals of what life is like for people)

Together, these can mix into a toxic cocktail of harmful notions about ourselves.

 

The Effects of Limiting Beliefs

How do our limiting beliefs affect us? They can have profound and lasting effects on our life, work, relationships, and leadership.

Here are ten of the most common effects of limiting beliefs:

  1. lead us to doubt ourselves
  2. lower our confidence
  3. keep us from doing important things (such as going for a dream job or asking someone out)
  4. inhibit our creativity
  5. cause us to reject good options or lose opportunities because we feel we’re unworthy or incapable
  6. keep us in a state of fear, stress, anxiety, or shame
  7. prevent us from approaching or reaching our potential
  8. keep us from achieving success 
  9. reduce our happiness and wellbeing
  10. prevent us from crafting the life we want

When we’re at the mercy of our limiting beliefs, we feel mostly weak, undeserving, unworthy, or incompetent, or just not good enough. And we fail to access our strengths, gifts, resilience, and better angels. Those effects can compound over time into a black hole of negativity that won’t let any of our light escape.

“Every belief has a consequence. Long term, your beliefs determine your destiny.”
-Marie Forleo, entrepreneur

Strengths Search

We all have core strengths–the things in which we most excel. Take this self-assessment to determine your core strengths so you can integrate them more into your life and work.

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Why Limiting Beliefs Are So Hard to Overcome

Limiting beliefs can be tricky because they’re loaded with emotions, fear, and anxiety. They hijack our brains, moving our cognitive activity away from our more prefrontal cortex (where we do our most advanced thinking) and down into our more reactive limbic system.

Limiting beliefs are often subconscious and deeply engrained in our psyche. Although they originate in our minds, we actualize them through our behavior and habits, creating a vicious cycle.

It gets worse. In some cases, our unconscious minds may prefer limiting beliefs over the effort and uncertainty of trying to change them because at least the beliefs familiar, which can provide comfort of sorts. This part of our brain prefers to stick with the “devil we know” versus the stress, pressure, risk, and uncertainty of something new and different (even if the latter may turn out to be much better). If our amygdala values survival above all else, why not stick with what we know and avoid the fear state that comes with change? It craves certainty and familiarity, even when those states lead to complacency and mediocrity.

Our brains are wired to conserve energy and protect us from pain and danger. This can lead to some lazy default behaviors such as staying in our comfort zone and avoiding risk.

Sometimes we’ve had a limiting belief for so long that it feels like it’s beyond questioning or reproach. It feels like it’s an aspect of reality itself, as opposed to the dubious doling of self-sabotage that it is. It can feel like the truth, even though it’s a despicable lie.

 

How to Overcome Limiting Beliefs

“When you change a belief, you change everything…. All beliefs are a choice and choices can be changed….
You always have more power than you think. Your mind is the most extraordinary tool you have to shape your reality.” -Marie Forleo, entrepreneur

Now that we’ve seen what limiting beliefs are, where they come from, and why they’re so hard to overcome, the next question is: What can we do about them? How can we overcome our limiting beliefs?

Here are the most effective ways to begin overcoming our limiting beliefs:

Understand that all results begin with beliefs, because our beliefs turn into thoughts that drive our actions.

Imagine how much more we could accomplish and how much more happiness and fulfillment we could have if we transformed our limiting beliefs into beliefs that supported us.

Begin noticing the tone of our beliefs—and whether they’re positive or negative, whether they’re supportive or harmful. We need to get better at listening to the negative thoughts in our head, paying attention to our negative self-talk. Notice whether our beliefs are driven by excuses, blaming, or victimhood, versus taking full responsibility and being creative, resourceful, and solution oriented. Be vigilant and keep watching out for cases where we may have unconscious limiting beliefs.

Identify the source of our limiting beliefs, if possible (e.g., comments from a parent, teacher, or boss, or a bad experience).

Recognize that it’s our unconscious brain that’s holding on to the limiting beliefs, not our conscious mind. With that realization, we can change our perception and then our behavior.

Flip our beliefs from unconscious and limiting to conscious and affirming so they don’t continue on autopilot without our awareness, and so they lift us up instead of holding us down.

Reframe the limiting beliefs. A simple way to reframe a limiting belief is to add “yet” to it. For example:

  • The limiting belief, “I can’t do this,” becomes, “I can’t do this yet” (or “I haven’t yet figured out how to make this work”).
  • The limiting belief, “I’ve never led anyone before and I don’t know what I’m doing,” becomes, “I’ve helped lots of people figure things out and I have good people skills and lots of valuable experience to draw upon.”
  • The limiting belief, “I’m not good enough to manage this project well,” becomes, “I’m committed, hard-working, and capable, and I have what it takes to figure this out.”

Choose one limiting belief to begin working on.

Write down our limiting beliefs about that topic area, also noting how they’re holding us back.

Then, interrogate the limiting belief. What if it’s not true?

Assess the accuracy of our limiting belief(s) by gathering data, from ourselves and others.

Challenge our limiting beliefs constantly.

Prove our limiting beliefs wrong by taking courageous actions that refute the phantom belief and its underlying assumptions. Crush our loathsome limiting beliefs with our incredible capabilities and awesomeness.

Create new beliefs that are beneficial, in doing so changing our self-talk so that it’s positive or supportive.

Strengthen our new beliefs via positive actions that reinforce the new beliefs. (Also consider affirmations and/or visualization.)

Develop a mantra that counters each major limiting belief, replacing it with something better. Examples: “Born ready.” “You got this.” “Everything is figureoutable.” (credit to Marie Forleo for this one)

Seek help from a coach, mentor, or small group that’s supportive and committed to our best interests.

Take the Traps Test

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Summary

Limiting beliefs are judgments about ourselves that restrict us in some way, a nefarious form of self-sabotage. They’re hard to overcome because they’re overloaded with emotions, they hijack our brains, and they’re often subconscious.

We have the power to overcome our limiting beliefs, especially by bringing them into our conscious awareness, interrogating and reframing them, and adopting new beliefs that support instead of sabotaging us.

Sometimes, overcoming our limiting beliefs is a prerequisite for crafting a good life.

“You begin to fly when you let go of self-limiting beliefs
and allow your mind and aspirations to rise to greater heights.”
-Brian Tracy

 

Reflection Questions

  1. What limiting beliefs do you have?
  2. How are they holding you back?
  3. What will you do about them, starting today, and which one will you address first?

 

Tools for You

 

Related Articles

The trap of limiting beliefs doesn’t exist in a vacuum. It’s related to several of the other common traps of living. Here are several articles addressing related traps:

 

Additional Resources

Apollos Hester talking about motivation

 

Postscript: Inspirations on Beliefs

  • “No matter what you’re facing, you have what it takes to figure anything out and become the person you’re meant to be.” -Marie Forleo
  • “The size of your success is determined by the size of your belief.” -David J. Schwartz
  • “Since a leader cannot rise above his thinking, he must assault his limiting beliefs daily through reading, listening, and associating.” -Orrin Woodward
  • “In order to change ourselves, we must first believe we can.” -Marie Forleo
  • “Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” -Mary Kay Ash
  • “I’m not interested in your limiting beliefs; I’m interested in what makes you limitless.” -Brendon Burchard
  • “Learning too soon our limitations, we never learn our powers.” -Mignon McLaughlin
  • “If you accept a limiting belief, then it will become a truth for you.” -Louise Hay
  • “Beliefs have the power to create and the power to destroy. Human beings have the awesome ability to take any experience of their lives and create a meaning that disempowers them or one that can literally save their lives.” -Tony Robbins
  • “Courage is your natural setting. You do not need to become courageous, but rather peel back the layers of self-protective, limiting beliefs that keep you small.” -Vironika Tugaleva
  • “Do the uncomfortable. Become comfortable with these acts. Prove to yourself that your limiting beliefs die a quick death if you will simply do what you feel uncomfortable doing.” -Darren Rowse
  • “It’s the repetition of affirmation that leads to belief. And once that belief becomes a deep conviction, things begin to happen.” -Muhammad Ali

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Gregg Vanourek is a writer, teacher, & 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!

Are You Pretending to Be Something You’re Not?

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Article Summary: 

One of the traps we can fall into in life is pretending to be someone or something we’re not. This article addresses why we do it, its consequences, and how to stop doing it so much.

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One of the traps we can fall into in life is pretending to be someone or something we’re not. We may wear a mask for others, adopt a persona, or impersonate someone we think is more appealing.

There are many reasons why we do this. It’s quite common.

But it can lead to big problems down the road.

 

Examples of Pretending in Action

What does it look like in practice? It can mean:

  • pretending to be like those around us so we can fit in
  • conforming to the expectations of others by pretending to be or like something
  • pretending we like our job when we don’t
  • hiding our true selves because we’re afraid of judgment or rejection by others
  • pretending to be someone we think our spouse or partner wants
  • hiding our mistakes or weaknesses and pretending to be perfect
  • faking something and deceiving someone to get what we want
  • wearing a mask as a coping mechanism for dealing with insecurity (including our propensity for negative self-talk and the “trance of unworthiness”)
  • acting like we don’t feel anger, resentment, hostility, sadness, or regret
  • feigning indifference to something that hurts us deeply
  • curating a perfect social media image
  • concealing our sadness or disappointment that we’ve given up on ourselves or our dreams

When we do these things, we have an innate, intuitive sense that we’re treading in dangerous territory. We feel a disconnect or a guilty conscience.

We’re all familiar with the sayings over the ages urging us to be authentic and true:

“To thine own self be true.” -Shakespeare
“Be yourself; everyone else is already taken.” -Oscar Wilde
“March to the beat of your own drummer.”
“Know yourself, be yourself, love yourself.”

Is it as simple as that? Perhaps not. There’s some complexity here. For example, what is our “true self,” exactly? Is it always knowable, coherent, and consistent? Might it change over time?

In their article, “The Enigma of Being Yourself,” Katrina P. Jongman-Sereno and Mark R. Leary write: “the human personality invariably contains myriad personality dispositions, emotional tendencies, values, attitudes, beliefs, and motives that are often contradictory and incompatible even though they are genuine aspects of the person’s psychological make-up…. People are genuinely multifaceted.”

The poet Walt Whitman, writing long ago, seems to agree: “Very well,” he wrote, “then I contradict myself. I am large, I contain multitudes.”

Jongman-Sereno and Leary also note that our ability to adapt our behavior to meet the demands of different situations is, within limits, generally positive and important for our psychological wellbeing and social relationships. We’re also asked to play a role sometimes—whether at home, at work, or in a community group—and that’s okay.

But it’s one thing to walk around making small accommodations to smooth things out a bit and another thing altogether to walk around wearing a mask and pretending to be something very different from what we are. When we do that, it has consequences.

Quality of Life Assessment

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The Consequences of Pretending

When we hide who we really are behind a mask and adopt a counterfeit persona, there can be a price to pay. It can result in:

  • putting barriers between us and the people who are important to us, including family, friends, and colleagues
  • forgetting who we truly are because we’ve been disguising ourselves to others for so long
  • feeling like we’re a fraud (see also “impostor syndrome”)
  • feeling exhausted from acting, pretending, and pleasing (which can all lead to lack of energy and motivation)
  • creating a sense of aloofness in which people get the sense that we’re inaccessible
  • continuing a nefarious pattern of avoiding deeper issues and kicking the can further down the road

This can become a downward spiral, leading to even more insecurity and anxiety than what provoked us to wear a mask in the first place.

It’s frustrating for people when they notice we’re hiding parts of ourselves. Its puts a barrier between us.

Don’t be fooled by me.
Don’t be fooled by the face I wear for I wear a mask, I wear a thousand masks,
Masks that I’m afraid to take off, and none of them is me.
Pretending is an art that’s second nature with me, but don’t be fooled,
for God’s sake don’t be fooled.
Charles Finn in his poem, “Please Hear What I’m Not Saying”

Let’s note here that it’s not just difficult for the insecure people among us. This can be difficult for everyone, including leaders, entrepreneurs, celebrities, and high achievers. Sometimes, more so, due to all the pressures and expectations imposed on them.

“That age-old advice to ‘be yourself’ is deceptively simple. Being yourself is a lifetime’s work of discovery and courage, stepping out from behind your fear of not being good enough.” -Claire Law

 

How to Stop Pretending So Much

Being authentic and true can be difficult because, when we put down the mask and dare to be ourselves in front of others, we feel raw, exposed, naked, and vulnerable. We feel like we can die from disapproval, rejection, or belittling.

“I was dying inside. I was so possessed by trying to make you love me for my achievements that I was actually creating this identity that was disconnected from myself. I wanted people to love me for the hologram I created of myself.” -Chip Conley, author, entrepreneur, and founder, Modern Elder Academy

But we don’t die. We may suffer some adverse consequences, although usually our fears are way overblown. Overall, we tend to thrive when we lean in to being ourselves more fully, openly, and unapologetically.

How to go about it? Here are some of the things we can do to help us stop pretending so much:

  • know ourselves so well and deeply that we feel a sense of clarity and comfort about our true nature and begin to feel more comfortable in our own skin (a lifelong process)
  • accept our flaws (what about Brene Brown calls the “gifts of imperfection”)
  • engage in systematic personal development to build on our strengths, interests, and aspirations and feel the joy of growth and progress
  • develop the courage to let some people go (e.g., people who are judgmental, controlling, or always worrying or negative)
  • notice that things usually turned out better than we expected when we were afraid of failure, judgment, or rejection
  • develop our confidence and truly believe that we’re enough
  • remove our mask as much as possible in front of those we love the most, deepening connection and building our capacity to be real in front of others
  • dig down into the root causes that led us to want to avoid being ourselves
  • take an occasional break from the heavy responsibilities of being ourselves (“The energy required to maintain your identity is probably greater than you realize, and finding a way to relinquish it regularly can help you recharge.” -David Brooks)

Yes, there are many things we can do, but that doesn’t mean it’s easy.

“Being true to who you really are can be one of the hardest things to do in life.” -Carlii Lyon, Australian executive

 

The Benefits of Being Ourselves

When we start putting the mask down more often, we’re doing two important things, according to researchers.

First, we’re developing our self-acceptance—our acceptance of all our attributes, whether positive or negative.

Second, we’re developing our authenticity—the degree to which our behavior is congruent with our attitudes, beliefs, and values. In her book, The Gifts of Imperfection, Brene Brown defines authenticity as “the daily practice of letting go of who we think we’re supposed to be and embracing who we are.” She notes that it requires audacity to be authentic.

What are the results of developing our self-acceptance and authenticity? There are many benefits, according to researchers, including:

  • improving wellbeing
  • feeling free
  • building confidence
  • developing better relationships
  • boosting work performance
  • protecting our mood in the face of setbacks
  • building our mental strength
  • cultivating a sense of peace
  • feeling less compulsive and anxious
  • lowering the barriers we’ve placed between ourselves and others
  • developing our capacity to distance ourselves from outside expectations and extrinsic motivations
  • avoiding one of the most common and difficult regrets—the regret of living our lives by the lights of others instead of by our own guiding lights
“Studies have even shown that feelings of authenticity can go hand in hand with numerous psychological and social benefits: higher self-esteem, greater well-being, better romantic relationships, and enhanced work performance.” -Jennifer Beer, “The Inconvenient Truth about Your ‘Authentic’ Self,” Scientific American, March 2020

 

Related Articles

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

 

Reflection Questions

  1. Are you wearing a mask in front of others and pretending to be someone or something you’re not?
  2. What will you do, starting today, to lean in to being yourself more fully, openly, and unapologetically?

 

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

 

Postscript: Inspirations on Authenticity

  • “To be nobody-but-yourself—in a world which is doing its best, night and day, to make you everybody else—means to fight the hardest battle which any human being can fight; and never stop fighting.” -e.e. cummings
  • “…psychological suffering always comes from internal splits between what your encultured mind believes and what feels deeply true to you.” -Martha Beck in The Way of Integrity
  • “Live with total integrity. Be transparent, honest, and authentic. Do not ever waiver from this; white lies and false smiles quickly snowball into a life lived out of alignment. It is better to be yourself and risk having people not like you than to suffer the stress and tension that comes from pretending to be someone you’re not, or professing to like something that you don’t. I promise you: Pretending will rob you of joy.” -Dr. Christine Carter, sociologist (advice to her children)
  • “The ultimate goal in life is not to be successful or loved, but to become the truest expression of ourselves, to live into authentic selfhood, to honor our birthright gifts and callings, and be of service to humanity and our world… life is seen as a journey of personal and collective unfolding toward our true nature.” -Frederic Laloux in Reinventing Organizations
  • “We are so accustomed to disguise ourselves to others, that in the end, we become disguised to ourselves.” -Francois de La Rochefoucauld
  • “The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.” -Anna Quindlen
  • “Being true to the person you were created to be means accepting your faults as well as using your strengths. Accepting your shadow side is an essential part of being authentic. The problem comes when people are so eager to win the approval of others that they try to cover their shortcomings and sacrifice their authenticity to gain the respect and admiration of their associates…. Many leaders—men in particular—fear having their weaknesses and vulnerabilities exposed. So they create distance from employees and a sense of aloofness. Instead of being authentic, they are creating a persona for themselves.” -Bill George, Authentic Leadership
  • “…the ultimate self-help strategy, the one practice that could end all your suffering and get you all the way to happiness. Stop lying.” -Martha Beck, The Way of Integrity
  • “Now as adults, we realize that to live with courage, purpose, and connection—to be the person who we long to be—we must again be vulnerable. We must take off the armor, put down the weapons, show up, and let ourselves be seen.” -Brene Brown, Daring Greatly
  • “Afraid that our inner light will be extinguished or our inner darkness exposed, we hide our true identities from each other. In the process, we become separated from our own souls. We end up living divided lives, so far removed from the truth we hold within that we cannot know the integrity that comes from being what you are.” -Parker Palmer, A Hidden Wholeness: The Journey Toward and Undivided Life
  • “Our lives only improve when we are willing to take chances and the first and most difficult risk we can take is to be honest with ourselves.” -Walter Anderson
  • “I write from my soul. This is the reason that critics don’t hurt me, because it is me. If it was not me, if I was pretending to be someone else, then this could unbalance my world, but I know who I am.” -Paolo Coelho, Brazilian novelist
  • “If you want to be successful, you must respect one rule—Never lie to yourself.” -Paulo Coelho
  • “Why fit in—when you were born to stand out?” -Dr. Seuss

 

Final Note: The Good Forms of Pretending

One final note. As we address the dangers of pretending to be someone or something we’re not, we should be careful not to “throw the baby out with the bathwater,” as the saying goes. Here are several forms of “pretending” that are quite different from that trap, and that have important benefits:

1. Self-Distancing

When we’re “self-distancing,” we’re viewing our own experience from the perspective of an observer. According to the research, self-distancing can:

  • help us overcome difficult emotions and reduce stress and anxiety
  • help us reduce emotional reactivity
  • reduce our heart rate and blood pressure
  • help us see things more objectively and with greater perspective
  • promote wise reasoning about conflicts and how to approach them
  • foster humility, empathy, and open-mindedness

2. Alter Ego

Many people think about things from the perspective of a hero or mentor, even pretending that they’ve assumed that identity. Most of us can relate to this, starting from childhood. As a child, maybe we pretended to be Superman, Batman, Wonder Woman, or Dora the Explorer. If we wanted to be an entrepreneur, maybe we channeled Steve Jobs. If we wanted to be a media maven or overcome trauma, maybe Oprah Winfrey. If we’re Christian, we may ask, “What would Jesus do?” And so on with different religions or influences.

3. Visualization

Many people, and most famously athletes, use visualization to boost performance. With visualization, we mentally pretend we’re doing something, simulating it in our mind, forming a mental image of the things we want or the actions we need to take. This helps the brain form neural connections. It can be powerful, especially when it’s followed by action, including extensive, deliberate practice.

4. Maskenfreihet

The German word, “maskenfreiheit,” means “mask freedom” or “the freedom that comes from wearing masks.” Many people enjoy going to a masquerade or a costume party, with not only the creativity and fun but also the release from being ourselves.

Gregg Vanourek’s Newsletter

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Gregg Vanourek is a writer, teacher, & TEDx speaker on personal growth 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, or get his newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

The Trap of Bad Habits–And How to Break Them

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We go through life assuming we’re in the driver’s seat but often there are other important influences driving our actions. One of them is habits–the things we do often and regularly, sometimes without knowing that we’re doing them.

The function of habit learning occurs in the basal ganglia, a group of subcortical nuclei in our brains. A Duke University researcher estimated that more than 40 percent of the actions we take each day are based on habits, not decisions.

Our brains consume a tremendous amount of energy, so we’re wired to preserve that energy whenever possible. If we can avoid engaging our cognitive processing power in certain situations, such as making decisions or invoking our willpower, we’ll naturally take the less energy-intensive path by default.

That works well in term of cognitive energy efficiency but not so well in our profile of habits. Unfortunately, many of our habits are counterproductive, detracting from our quality of life.

 

Bad Habits to Avoid

We all have bad habits. The question is: how many–and what will we do about them?

Below is a list of 36 of the most common bad habits. (As you review it, make a note of the ones that you’ve engaged in.)

  1. Advice: giving advice without being asked
  2. Avoiding hard or uncomfortable things, topics, or people
  3. Being alone too much
  4. Being inside too much and not getting fresh air and sunshine
  5. Being late
  6. Being passive instead of taking action
  7. Binge-watching shows or content
  8. Blaming others instead of taking responsibility and finding solutions
  9. Catastrophizing
  10. Complaining
  11. Compulsively using social media and smartphones (often a form of numbing)
  12. Doubting ourselves
  13. Drinking habits, such as not drinking enough water or drinking too much alcohol
  14. Exercise: not moving enough
  15. Feeling sorry for ourselves
  16. Financial: overspending and not saving and investing
  17. Food: overeating, eating too quickly, stress- or binge-eating, eating junk food or fast food too much, or eating late at night (detracting from sleep quality)
  18. Getting caught up in urgent but unimportant tasks
  19. Having a victim mindset
  20. Losing touch with family and friends due to being too “busy”
  21. Lying
  22. Making excuses
  23. Negative self-talk
  24. Not removing ourselves from toxic people, relationships, or bosses
  25. Overcommitting on things (and not learning to say “no”)
  26. Overpromising and underdelivering on tasks
  27. Playing the short game (doing what’s easy or right in front of us instead of looking ahead and investing for our future)
  28. Procrastinating
  29. Quitting
  30. Reacting to situations instead of anticipating and driving them
  31. Sitting too much
  32. Sleep: irregular sleep times, scrolling on the phone or watching TV before bed, consuming caffeine late in the day, and other actions that reduce our sleep quality
  33. Smoking
  34. Taking the easy way out
  35. Talking about people behind their back
  36. Work habits, such as overwork, work addiction, checking email compulsively (and first thing in the morning or each time we open our computer or smartphone), not taking vacations, or staying too long in bad jobs

Clearly, there are many bad habits. The more we have, the more we’re shooting ourselves in the foot when it comes to the quality of our life and work. Sometimes we let our bad habits go on for years or even decades.

It’s important to understand that our bad habits often signal something deeper–a problem or concern that prompts us to engage in a bad habit as a coping mechanism. Though there are many causes of bad habits, researchers point to two underlying culprits: stress and boredom. (Stress, of course, has many underlying causes.)

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How to Break Bad Habits and Create Good Ones

photo by Drew Beamer on Unsplash

Unfortunately, our bad habits can add up to big problems over time: poor health, lower performance, unhappiness, feeling stuck, lost time, and harm to our relationships. So what to do about them?

It’s not as simple as trying to increase our willpower so we can be stronger when it comes to avoiding bad habits. We need more sustainable strategies, since our willpower can erode over time. And we must begin by believing that we can change our habits.

There are many approaches we can take:

Study our bad habits.

Develop self-awareness and get a clear sense of the patterns of our bad habits: What triggers them? How and when? Where? With whom? How often? Then devise a plan to derail those factors driving bad habits.

Understand the underlying drivers of our bad habits and deal with those deeper issues.

If stress is prompting one or more bad habits, deal directly with the person or issue that’s causing the stress. That will eliminate the need for a habitual coping mechanism.

Focus on “keystone habits,” since they have leverage over several areas of our life.

In his excellent book, The Power of Habit, Charles Duhigg noted the importance of “keystone habits” that can cause widespread shifts in other areas. For example, he cites the following research about leading keystone habits:

  • A habit of regular exercise often leads people to eat better, smoke less, become more productive at work, show more patience with people, use credit cards less, and report feeling less stressed. (“Exercise spills over. There’s something about it that makes other good habits easier.” -James Prochaska, University of Rhode Island researcher) Exercise has been a powerful keystone habit for me and many of the people I know who thrive in their chosen personal and professional contexts.
  • The habit of eating together as a family is associated with children having more confidence and emotional control, as well as better homework skills and grades.
  • The habit of making our beds each morning is associated with higher productivity, greater financial discipline, and a greater sense of well-being.

Prime our environment to promote good habits and prevent bad ones.

For example, we can set out our workout clothes and gear the night before so we’re more likely to exercise in the morning. Or we can prepare healthy meals on weekends and pre-pack them in containers so they’re ready for the week ahead. We can leave our smartphones in a different room when we need to focus so we’re not tempted by their notifications or buzzing. (Source: James Clear, Atomic Habits)

“Environment is the invisible hand that shapes human behavior. We tend to believe our habits are a product of our motivation, talent, and effort. Certainly, these qualities matter. But the surprising thing is, especially over a long time period, your personal characteristics tend to get overpowered by your environment…. We will naturally gravitate toward the option that requires the least amount of work…. Create an environment where doing the right thing is as easy as possible.”
-James Clear, writer and speaker

Focus on developing systems that promote good habits instead of simply setting goals and trying to reach them.

Can we automate things that we do over and over? Set up processes that help us eliminate non-essential tasks and avoid repetition? Use our calendar to ensure we’re focusing on the right things at the right time? Collaborate well with others so that we can all operate at our best?

“If you want better results, then forget about setting goals. Focus on your system instead….
You do not rise to the level of your goals. You fall to the level of your systems.”
-James Clear

Follow the four laws of behavior change when creating better habits:

  1. Make it obvious. Example: use a visual cue that tees up the intended behavior. When I leave out the materials I need for my workout drink, it reminds me to get my workout in.
  2. Make it attractive. Example: give yourself a reward—ideally something you crave—after you do the desired habit, such as getting to watch your favorite show that night only if you reach your daily quota on completing that important project.
  3. Make it easy. Example: if your phone is in another room while you’re doing deep work, it won’t be difficult to fight the temptation to check emails.
  4. Make it satisfying. Example: use a checklist and revel in noting your progress as you go when you’ve had the discipline to do your important work for the day. (Source: James Clear, Atomic Habits)

Focus on who we wish to become through our good habits and systems, not on what we want to achieve.

There’s something surprisingly powerful about this one. If we become the kind of person who exercises every day, or who eats healthy food, it starts to become engrained and automatic. We don’t have to keep fighting for it. We live into it.

“The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become…. Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.”
-James Clear

Focus on replacing bad habits with good habits instead of on breaking our bad habits.

For me, replacing a hazy morning of checking the news or email with an intentional morning of reading, affirmations, meditation, prayer, and exercise has been a game changer. Another example: if tempted to smoke, do a deep-breathing exercise instead. A simple replacement can go a long way.

Personal Values Exercise

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Eliminate the triggers that our brains associate with the bad habit.

Don’t keep junk snacks in the pantry. Turn off the notifications. Move the remote control away from the TV.

Leverage technology to help us automate our habits.

Build good habits into our calendar and set reminders for them. Many apps have this functionality built in, but keep in mind that apps use neuroscience in the war for our attention. This one can be a double-edged sword, so be wary.

Find an accountability partner to help with habits.

Make joint commitments, check in regularly to hold each other accountable, and celebrate progress and victories together.

Surround ourselves with people who live the way we want.

We’re social beings, so we don’t want to be viewed as the one who lets others down or doesn’t follow through with commitments. Also, we can surround ourselves with visual cues of what we want—like photos, posters, paintings, screen savers, Post-It notes, whiteboard messages, refrigerator decorations, or vision boards with a message or images of our desired future.

Try not to break the streak of a good habit.

Track progress and celebrate success as we go along so that we feel a sense of progress and momentum. Sometimes gamification or challenges can be real motivators for us (motivation to succeed and/or motivation to avoid failure).

Anticipate setbacks.

Don’t expect perfection in all habit-busting domains. We’re all imperfect and we all encounter new contexts, some of which make it harder to follow through and maintain progress. If or when there is a letdown, commit to getting back on track right away so the bad habit groove doesn’t re-establish itself.

 

Final Thoughts

There you have it: fourteen approaches for breaking bad habits and developing good habits in their place.

Sometimes we assume that we have to make things difficult. We must fight for the things we want, we have to go after our goals, we have to invoke our willpower over and over again. That’s all right, at least sometimes, but it’s not nearly enough.

What if we could replace our bad habits with good ones, design our environment to be more conducive to the life we want to live, and develop systems that help us be our best? That would mean great leverage—much more progress, even with less fighting and effort. We could stop shooting ourselves in the foot and instead help elevate our days, habit by habit.

“The secret to getting results that last is to never stop making improvements…. Small habits don’t add up. They compound. That’s the power of atomic habits. Tiny changes. Remarkable results.”
-James Clear

 

Reflection Questions

  1. What are your most detrimental bad habits?
  2. How are they affecting your quality of life?
  3. What will do about them, starting now?

 

Tools for You

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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Related Traps & Articles

 

Postscript: Inspirations on Habits

  • “All our life, so far as it has definite form, is but a mass of habits.” -William James, 1892
  • “Drop by drop is the water pot filled.” -Siddhartha Gautama (the Buddha)
  • “Habit, if not resisted, soon becomes necessity.” -Saint Augustine, theologian and philosopher
  • “First forget inspiration. Habit is more dependable. Habit will sustain you whether you’re inspired or not.” -Octavia Butler, science fiction writer
  • “If you are going to achieve excellence in big things, you develop the habit in little matters.” -Colin Powell, U.S. Army officer, statesman, and diplomat
  • “Habits are the compound interest of self-improvement.” -James Clear, writer
  • “Success is the product of daily habits—not once-in-a-lifetime transformations.” -James Clear
  • “Self-control is a short-term strategy, not a long-term one.” -James Clear
  • “Good habits are worth being fanatical about.” -John Irving, novelist
  • “Good habits formed at youth make all the difference.” -Aristotle, ancient Greek philosopher
  • “Habits change into character.” -Ovid, ancient Roman poet
  • “In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” -Tony Robbins, author, entrepreneur, and philanthropist
  • “Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn, entrepreneur and author
  • “Successful people are simply those with successful habits.” -Brian Tracy, Canadian-American author and speaker

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Gregg Vanourek is a writer, teacher, & 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). 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 Dissatisfaction–And Its Surprising Upside

by
“I can’t get no satisfaction.”
-The Rolling Stones

We all go through hard times in life, with setbacks and disappointments. It only becomes a trap if we experience a chronic sense of dissatisfaction—not being content or at peace with what we have.

It’s a trap if we develop an enduring sense of disappointment, of never feeling at peace. Or a chronic craving or dwelling on things we lack. In this state, we’re missing a sense of acceptance, of contentment, of serenity.

Such dissatisfaction can be a sign of maladaptive perfectionism—when our personal performance standards are hopelessly high and we’re extremely self-critical in judging ourselves. (See my article on “The Perfectionism Trap—And How to Escape It.”) It can also lead to a negative spiral when things don’t go as we hoped. In this spiral, discouragement accompanies any imperfection. Not a good place to be.

Some people get addicted to the dramas and disappointments of life. It becomes part of their identity. They use them to rile up their ego with outrage or grievance. It can give them a strange sort of satisfaction in the moment, but overall they’re really just making themselves miserable for large swaths of their life.

“Most people are in love with their particular life drama…. The ego runs their life.
They have their whole sense of self invested in it.”
-Eckhart Tolle, The Power of Now

 

What Leads to Dissatisfaction

There are many external triggers of dissatisfaction, but what causes people to fall into the trap of chronic dissatisfaction in which they view life through a lens of disappointment or bitterness?

Here are some of the most common sources of such dissatisfaction:

  • Resisting what happened to us in the past and hanging on to it instead of letting it go.
  • Getting so caught up in hoping for a better future that we neglect the present moment or discount it because it hasn’t yet brought us our desired future.
  • Not distinguishing between our needs and wants, and then lamenting that we haven’t yet attained things which turn out to be fanciful or unnecessary. (Note: We should also be mindful of the doom loop that keeps us in jobs we don’t like in order to meet those supposed “needs.” See my article, “Golden Handcuffs: Stuck in a Job You Don’t Like?”)
  • Getting swept up in “negativity bias.” (Researchers have discovered that negative things like troublesome feelings or frustrating social interactions often influence our mental state much more powerfully than positive or neutral things.)
“Constantly scanning the world for the negative comes with a great cost.
It undercuts our creativity, raises our stress levels, and lowers our motivation and ability to accomplish goals.”
-Shawn Achor, The Happiness Advantage
  • Having a “scarcity mindset”—a pervasive sense that we don’t have enough (time, money, happiness, etc.), flowing from an often subconscious belief that life is a zero-sum game with a brutal competition for scarce resources.
  • The unrealistic and pernicious expectation that we’re supposed to be happy all the time. In our culture today, we tend to worship at the altar of happiness. Whenever we encounter negative emotions like frustration, sadness, disappointment, or regret, we assume something’s wrong with us, and that it needs to be fixed (often with medication or numbing behaviors). (See my Happiness Series.)
“Happiness is not a mental state that can be permanently won….
By misunderstanding happiness, the modern conception increases the likelihood of disappointment.”
-Nat Rutherford, University of London
  • Falling into the “expectations trap”: When there’s a gap between our current versus expected life satisfaction, and when we go beyond aspirations and into the realm of attachment to our expectations, we feel disappointment or judge our lives negatively, even though our life may actually be going quite well. It stems from what Buddhists call “the wanting mind,” a major source of our own suffering.
  • Engaging in unfair and unhelpful comparisons. Many of us fall into the comparison trap fairly often, comparing ourselves to others on things that are fairly superficial. Even worse, we tend to compare ourselves to an unrealistic standard, such as the richest person we know, or the most outwardly successful or beautiful. A recipe for disappointment.

 

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Signs of Dissatisfaction

How do we know if we’re in such a dissatisfaction spiral? Here are six of the most common signs of it:

  1. Never feeling successful enough.
  2. Constantly feeling behind.
  3. Overwork and burnout in a relentless and grasping pursuit of success, driven by a need for recognition or approval from others.
  4. Resentment at our station in life or at the success of others.
  5. Recurring thinking patterns about being a victim in a world that’s hopelessly unfair.
  6. Habitual patterns of complaining about things, so much that it becomes a routine that defines our relationships with certain people and would leave a gaping hole in that relationship if we didn’t have things to complain about. These neural grooves can be deep in our brains and take time to reprogram.

So far, we’ve seen the signs and causes of negative dissatisfaction spirals. But we should pause here and note an important nuance: while dissatisfaction can make us miserable if taken too far, it also has some surprising and important upsides.

 

Not So Fast—The Important Upsides of Dissatisfaction

What are the potential upsides of dissatisfaction? It can be a source of motivation and urgency for us, helping us move forward and drive progress.

Dissatisfaction can provide needed motivation to change. To overcome.

“Until you get dissatisfied, you won’t do anything to really move your life to another level. Dissatisfaction is a gem. If you’re totally satisfied, you’re going to get comfortable. And then your life begins to deteriorate.”
-Tony Robbins

There’s a signaling function at work here. Chronic dissatisfaction can serve as a sign that there’s a deeper problem in our lives that needs attention. It radiates angst so we’ll pay attention.

In some case, it can also serve as a conduit, via painful feelings and disturbance, to great music and art. We’d be crazy to wish that on ourselves, but we humans are resilient, and sometimes our creative powers are enhanced by dark and painful experiences.

So let’s clarify that, while we can use dissatisfaction as motivational fodder when necessary, we want to avoid the dissatisfaction doom loop that has us walking around in a fog.

There’s a beautiful tension here. We can do both. We can love our lives as they are, as Hal Elrod entreats us, even while we’re working on creating the life of our dreams.

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What to Do

How to avoid or escape the trap of chronic dissatisfaction? Here are 21 of the best dissatisfaction destroyers that we know of:

1. Let go of our reactive, automatic, negative thought patterns that only make things worse for us in already difficult situations (e.g., rumination).

2. Recognize our negative thoughts when they appear, let them go, and rewire them by bringing in newer, better thoughts, over and over again, until new thought patterns appear.

3. Focus on what we have instead of what we lack, and on what’s going well instead of only on what’s not (remembering that we have a negativity bias to compensate for).

4. Cultivate an abundance mindset, recognizing that things like love, happiness, connection, and opportunity can be renewable resources when approached wisely.

5. Engage in centering practices, like deep breathing, meditation, savoring, and raising our gaze to the sky or horizon, helping us regain perspective and calm.

6. Recognize that happiness doesn’t come from our circumstances being perfect or always in line with our expectations but rather from crafting our life and work so that we lead a good life as we define it.

7. Avoid setting unrealistic expectations.

8. Let go of rigid expectations about how things will go and leave more room for the unexpected—and even challenges, recognizing that they can help sharpen and improve us.

9. Recall that outcomes are outside our control and that we can only control our own actions and mindsets.

“You have power over your mind—not outside events. Realize this, and you will find strength.”
-Marcus Aurelius, emperor and Stoic philosopher

10. Cultivate a growth mindset (a belief that our intelligence, abilities, and talents can be developed, which tends to come with an appreciation for challenges instead of resentment of them).

11. Focus on serving and giving to others instead of whether we’re satisfied or not.

12. Cultivate a gratitude practice in which we regularly return to the things we’re thankful for.

13. Design our work and leisure activities to facilitate more “flow” states in which we’re so absorbed in activities that we lose track of time. In such a state of optimal experience, dissatisfaction is impossible.

14. Build more of our passions into our life and work.

15. Apply our strengths to projects, groups, and causes that feel meaningful.

16. Rewrite the story we tell about ourselves from one of disappointment and lack to one of appreciation and hope.

17. Stop taking things so personally; we all face ups and downs, and it turns out that we’re not actually the center of the universe.

18. Work at being more accepting of things as they are, as opposed to how we predicted or hoped they would be.

19. Develop practices for detaching from heated situations and rising above them without getting engrossed in them, including meditation or mindfulness practices.

20. Recognize that being judgmental—about ourselves as well as others—is a trap that only leads to misery (for us and others).

21. Reduce the call of our ego (which is focused on accumulation, praise, winning, success, and control) by tapping into the call of our soul (which is grateful for the abundance of life and not interested in petty dramas or comparisons with others).

“Fulfillment is not a matter of self-improvement. It involves a shift away from the ego’s agenda, turning from externals to the inner world. The soul holds out a kind of happiness that isn’t dependent on whether conditions outside are good or bad.”
-Deepak Chopra

 

Final Thoughts

In the end, we can use dissatisfaction when it suits us to light a motivational fire, but not so much that we walk around in a fog of angst all the time, lamenting the sorry state of our lives or the things we don’t have. Is that really a good way to answer the gift of life?

Here’s the key: use dissatisfaction to fuel us when necessary, and don’t let it vanquish our spirit.

If we can learn to let go of the chronic dissatisfaction that follows many disturbances, or at least reduce its effect and frequency, perhaps we can create our own personal weather system around our overactive minds more conducive to enjoying our days and uplifting others.

 

Tools for You

 

Related Articles

 

Postscript: Inspirations on Dissatisfaction and Serenity

  • “It’s not what happens to us, but our response to what happens to us that hurts us.” -Stephen R. Covey
  • “The primary cause of unhappiness is never the situation but your thoughts about it. Be aware of the thoughts you are thinking. Separate them from the situation, which is always neutral, which always is as it is…. When you live in complete acceptance of what is, that is the end of all drama in your life.” -Eckhart Tolle
  • “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” -Oprah Winfrey
  • “Satisfied needs do not motivate. It’s only the unsatisfied need that motivates.” -Stephen R. Covey
  • “We are all more blind to what we have than to what we have not.” -Audre Lorde
  • “Chronic dissatisfaction is how you sense that you are living a lie.” -David Deida
  • “What a liberation to realize that the ’voice in my head’ is not who I am. Who am I then? The one who sees that.” -Eckhart Tolle
  • “Life is a series of natural and spontaneous changes. Don’t resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” -Lao Tzu
  • “Every breath we take, every step we make, can be filled with peace, joy, and serenity.” -Thich Nhat Hanh
  • “To become mindfully aware of our surroundings is to bring our thinking back to our present moment reality and to the possibility of some semblance of serenity in the face of circumstances outside our ability to control.” -Jeff Kober
  • “We are not going to change the whole world, but we can change ourselves and feel free as birds. We can be serene even in the midst of calamities and, by our serenity, make others more tranquil. Serenity is contagious. If we smile at someone, he or she will smile back. And a smile costs nothing. We should plague everyone with joy.” -Sri S. Satchidananda, The Yoga Sutras of Pantanjali

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* Featured image source: Adobe Stock.

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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!

How to Discover Your Core Values

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Our values are what we consider most important in life—what’s most worthy and valuable to us. Values can also be beliefs, moral principles, or standards of behavior (e.g., commitments for how we will treat each other). In other words, what we believe and stand for.

Our values should guide our choices and behavior, helping us determine how to act in various situations. What to pursue and defend. And what not to.

“Values are basic and fundamental beliefs that guide or motivate attitudes or actions. They help us to determine what is important to us. Values describe the personal qualities we choose to embody to guide our actions; the sort of person we want to be; the manner in which we treat ourselves and others, and our interaction with the world around us. They provide the general guidelines for conduct…. Values are the motive behind purposeful action.” -Steven Mintz

 

Where Our Values Come From

Where do our values come from? From many places, it turns out, since we’re complex and multifaceted. Sources of our values can include:

  • parents and upbringing (including things we don’t like and reject from our formative years)
  • teachers and mentors
  • religious leaders, spiritual teachers, or faith traditions
  • intuition and gut instinct
  • our soul

When we’re dealing with values, we’re engaging both our head and our heart. We’re paying attention to our thoughts and ideas about things, but we’re also sensing and feeling—and diving deeper into our experience of being alive.

 

The Benefits of Knowing Our Core Values

It’s helpful to think about our values on different levels of priority, from values at the bottom that are loose and casual (nice to have, if possible) to values at the very top that are core values—non-negotiable, deeply held beliefs and top priorities that serve as a driving force for our lives. Our core values are our most important, central, foundational values.

One of the most powerful personal development practices we can engage in is discovering our core values—and living by them. This can improve all dimensions of our life and work. For example, it can:

  • increase our self-awareness
  • clarify our priorities and purpose
  • help us choose an organization to work for—or a career (or whether to change one)
  • boost our confidence
  • improve decisiveness and decision-making abilities
  • bring more meaning and significance into our lives
  • help us make hard decisions (through a determination of the values fit, or lack of it)
  • guide our behavior like a compass
  • facilitate an action orientation
  • help us avoid mistakes and regrets
  • move us forward in realizing our potential
  • boost our happiness and quality of life
“It’s not hard to make decisions when you know what your values are.”
-Roy Disney

Quality of Life Assessment

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How to Discover Our Core Values

Each of us is different, and there are many things we can do to uncover our core values. Here’s a sequence of steps we can take that I’ve used myself and with many others:

  • mine our life story for values nuggets by recalling significant experiences that revealed what was most important to us—especially moments that were our happiest or proudest, or when we were most fulfilled or at our best, and our toughest struggles and worst moments
  • think of our desired impacts (on people or a place or a cause we care deeply about), or the legacy we aspire to
  • talk to friends, coaches, or mentors about what’s most important to us
  • think of people we admire and determine what it is that we admire about them
  • choose potential core values from a list of values (see our Personal Values Exercise)*

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

 

  • categorize the longer list of potential core values into related groupings
  • look for themes in those groupings and then choose a word that best represents the theme of each grouping
  • winnow the list to three to six core values (and no more than ten) to ensure focus
  • add a phrase or sentence to explain what we mean specifically by each value word to give it more clarity and power (this is a critical step that many people skip or overlook)
  • share this draft list of core values with trusted friends or mentors and ask for their input (but recall that these are our values and ours alone, so don’t accept all the input without checking to see if it truly resonates)
  • keep the final core values list handy and view it regularly, also memorizing the final core values words so they’re top of mind

 

Final Thoughts

The key, of course, is not writing our values down. That’s only the beginning. The key is living them. Using them to inform our decisions and actions. Infusing our lives with them.

It’s essential to revisit our values regularly, checking to see if we’re living and leading by them.

Ultimately, we can use our core values as a guide to crafting a good life with good work. We can live our values, honor them, savor them,—and watch as the astonishing power of values alignment infuses and uplifts every aspect of our life and work.

 

Reflection Questions

  1. Have you discovered your core values?
  2. To what extent are you honoring and upholding your core values today?
  3. What more could you do to integrate your core values into your life and work?
  4. What actions will you take today to start this?

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

 

Related Articles

 

Postscript: Inspirations on Values

  • “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
  • “The ultimate test of integrity is what we’re willing to risk to uphold our core values.” -Adam Grant
  • “Open your arms to change, but don’t let go of your values.” -Dalai Lama
  • “Personal values are those things that are important to you. Think about what you believe and stand for, and your convictions about what is most important in life…. Values matter because what you deem important guides your behavior. Many people run into trouble when they start living and leading in ways that conflict with their values.” -Bob and Gregg Vanourek, Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations

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* Don’t worry about what other people think, or what you think your values should be. Focus on what’s actually most important to you.

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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!

How to Be More Decisive in Your Life and Leadership

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“Should I stay or should I go?”
-the Clash

We make many decisions every day. Many are trivial, but some are consequential and taxing. Which career to pursue (or transition into). When to make a big move. Who to live with, work with, or hire. Whether to start a new venture.

To live and lead well, we must get good at making decisions.

On the leadership front, do we want leaders who wallow and waffle? Or leaders who move forward despite uncertainty; home in quickly on the key issues; actively gather input before deciding; involve others in decisions; invoke their experience, judgment, wisdom, and gut instinct; and remain calm under pressure?

There’s a lot at work with making good decisions. The neurological mechanics of decision-making are breathtaking. When we make decisions, we’re using the brain’s prefrontal cortex for what’s called “executive function.” We’re drawing upon an array of cognitive processes, including: attentional control; cognitive inhibition; working memory; cognitive flexibility; reasoning; problem-solving; differentiation between conflicting thoughts; value determinations (good, bad, better, best, worse, worst); prediction of outcomes; and more.

No wonder so many people sometimes struggle with indecisiveness—wavering between different courses of action and having trouble deciding and moving on—and its related problem of “analysis paralysis.”

Truth be told, getting good at decision-making isn’t easy. This isn’t a new challenge. Even Aristotle mused about the absurdity of the idea that “a man, being just as hungry as thirsty, and placed in between food and drink, must necessarily remain where he is and starve to death.” Indecisiveness indeed.

The challenge can be even more complex with making decisions in organizations. As expected, there’s much room for improvement here as well. According to a McKinsey Global Survey, only 20 percent of respondents say their organizations excel at decision making. What’s more, a majority report that much of the time they devote to decision making is used ineffectively.

Clearly, we have work to do.

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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The Problem with Indecisiveness

“Indecision may or may not be my problem.”
-Jimmy Buffett

Indecisiveness has many drawbacks—and sometimes costly and painful consequences. For example, indecisiveness can:

  • make an already difficult situation worse
  • create delays that have spillover effects, impeding important progress
  • cause frustration
  • reduce productivity, effectiveness, and credibility
  • inhibit innovation
  • bring about stress
  • lead to team and organizational stagnation, breakdowns, and failures
  • prevent us from realizing new opportunities
“Indecision is the greatest thief of opportunity.”
-Jim Rohn

When making decisions, we can experience “choice anxiety”: feeling distressed because we can’t seem to determine what’s right, with the fear of making the wrong decision shutting us down.

Psychologist Barry Schwartz talks about the “paradox of choice” and claims that the freedom to choose, while sounding nice, is actually one of the main roots of unhappiness today, in part because we live in such abundance. Choice overload leads to anxiety. We fear making the wrong choice or fear missing out on the “right” choice.

Schwartz cites an intriguing “jam study” in which a store gave one set of shoppers a range of six jams to consider, and another set of shoppers a range of 24 jams. In the end, shoppers were ten times more likely to purchase jam from a range of six jams than from the much larger set. 10x.

Choice overload can easily lead to not making a choice. We simply walk away. (See my article, “Choice Overload and Career Transitions.”)

Another big problem is second guessing—when we keep revisiting previous decisions and agonizing over whether we should change them. An unproductive and frustrating doom loop.

 

Causes of Indecisiveness

There are many causes of indecisiveness. Here are eleven of the leading causes:

  1. personality (e.g., our levels of neuroticism and anxiety)
  2. fear of making the wrong choice: we’d rather not decide than risk making the wrong decision, due to loss aversion
  3. fears of failure or of rejection or loss of social status
  4. lack of confidence
  5. excessive risk aversion
  6. lack of clarity about what we want or where we’re going
  7. conflicts between our own preferences and the expectations of others
  8. decision fatigue (a state of mental overload and depletion from making many decisions)
  9. family or cultural conditioning (such as excessive punishment for making mistakes)
  10. lack of accountability for indecisiveness
  11. a history of perfectionism

 

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 Be More Decisive

Thankfully, there are many things we can do to become more decisive. Note that decisiveness doesn’t mean making hasty, impulsive, or rash decisions. It means making decisions quickly, firmly, and effectively. Here are 22 tips and techniques for developing our decisiveness:

  1. recognize that decisiveness isn’t a set trait, and that decision-making is a skill that can be practiced and developed
  2. acknowledge that indecisiveness is a form of self-sabotage, only making things harder for ourselves and others
  3. become clearer about what we want—including clarity about our personal purpose, core values, and vision of the good life
  4. build our confidence (the good kind, which is earned through hard work and disciplined attention to growth and development), since this is a key factor in decisiveness
  5. develop systems to make as many decisions as possible habitual, routine, or automatic—such as having a regular reading or workout routine at a certain time on certain days (this helps us avoid decision fatigue and frees up cognitive resources for other decisions)
  6. increase our self-awareness so we know under what conditions we work and decide best (and worst)
  7. recall that most decisions involve uncertainty, which tends to come with anxiety, and learn to expect and account for that
  8. develop mechanisms for coping with anxiety and stress, since these contribute to indecisiveness
  9. recognize the difference between fear and actual danger, noting that our fears are often exaggerated versus the actual dangers we face
  10. recognize that being decisive isn’t about always being right (instead, it’s about being able to make clear decisions—even tough ones—quickly, firmly, and confidently despite uncertainty)
  11. distinguish between irreversible and reversible decisions (Jeff Bezos wrote about this in his 2015 letter to shareholders with the distinction between one-way doors, where there’s no going back, and two-way doors in which you can simply “reopen the door and go back through.” He lamented that too many big companies use one-size-fits-all decision making, treating all decisions like one-way doors and in the process slowing everything down.)
  12. get curious and investigate why we avoid making decisions
  13. build our decisiveness and decision-making courage by working to make decisions more quickly and more boldly—and then take stock of how things turn out
  14. start small and make less consequential decisions more quickly at first, building from there to bigger decisions
  15. divide bigger decisions into smaller ones (or a series of steps) that are less intimidating and more manageable
  16. summon more urgency into our lives, since time is precious and wasted time is a common regret
  17. set deadlines for making decisions
  18. “don’t let the perfect be the enemy of the good,” as the expression goes. Look for the point where we have enough information to make a reasonable decision instead of waiting until we have nearly all possible information, variables, and scenarios accounted for. Focus on pursuing learning and growth instead of perfection when making decisions.
  19. recognize that we can’t control our future and that we can’t make perfect decisions
  20. use the “only option test”: imagine that only one of the two options were possible and then see how it feels; then imagine that the other option was the only possible one and see how it feels; then consider whether we have two good options, and it doesn’t really matter so much which one is chosen*
  21. focus only on the most important things and don’t get caught up in the rest, thereby reducing the total number of decisions to make
  22. pray on or sleep on important decisions, summoning deeper wisdom and grace
“If you were omniscient and had a time machine, you would know everything you need to know about the [the results of your decision], but the problem is that we don’t have either of those things, so we don’t have perfect information when we’re making a decision.”
-Annie Duke

The key isn’t just decisiveness. What we really want is skills in making good decisions. It’s about both decision-making quality and decisiveness. Surely it’s easier to be more decisive when we know we have a good decision-making process. So what does that look like?

 

How to Get Better at Making Decisions

A good decision flows from a good process for deciding. Here are several ways we can get better at making decisions:

  • look into whether there’s more information readily available that would be important for making a good decision—or not—and gauge whether we have enough of the right kind of information to decide
  • get input on decisions from trusted friends and colleagues
  • evaluate the likely impact of a decision before making it
  • invoke our intuitive sense (gut instincts) as well as our reason and logic when making important decisions
  • distance ourselves from the situation (e.g., project forward decades into the future and think about which choice will serve us the best over time)
  • view the issue from a different perspective (e.g., ask ourselves what we’d advise our best friend to do in the situation at hand)
  • look for innovation solutions such as creative combinations or trials* (example: when I was in graduate school, I did two different summer internships to get a feel for both opportunities—and learned that neither was a good fit for me)
  • get feedback and coaching or mentoring on decision-making

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

 

Final Thoughts

One of the keys to decision-making and decisiveness is learning to trust ourselves more. Without self-trust, all of this can fall apart quickly. We don’t need to be perfect. We just need to apply ourselves consistently at getting better.

Once we make a decision, it’s important not to dwell and not to agonize. We must let go of the myth of the one perfect decision and focus more on making the best of the decisions we’ve made. Focus more on developing and using a good decision-making process instead of on whether any decision is “right” or “wrong,” and then trust in that process to serve us well over time.

Refuse to live in a state of regret: take full responsibility for our choices and move on. Make changes when needed. Give ourselves credit for doing our best.

Finally, consider this: If we can get good at making decisions and being decisive, it will help us with everything we do. There’s incredible leverage that comes from improving this. Wishing you well with it.

-Gregg

 

Reflection Questions

  1. To what extent is indecisiveness causing you problems (and in which areas)?
  2. What can you do to improve your decision-making process?
  3. What will you do, starting today, to become better at making good decisions with urgency and resolve—at becoming more decisive?

 

Tools for You

 

Related Articles

 

Resources on Decision-Making

 

Postscript: Quotations on Decisiveness and Decision-Making

  • “Indecisiveness is the number one reason for failure. Lack of ability to make a decision in a timely manner causes most people to fail with their projects and plans. Identify this challenge and decide to no longer let it be a setback from your success.” -Farshad Asl
  • “Be decisive. A wrong decision is generally less disastrous than indecision.” -Bernhard Langer
  • “In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.” -Theodore Roosevelt
  • “Ambivalence is like carbon monoxide—undetectable yet deadly.” -Cherie Carter-Scott
  • “A person’s greatest limitations are not genetic, but imposed by self-doubt, insecurities, indecision, and timidity.” -Kilroy J. Oldster
  • “What is fear after all? It is indecision. You seek some way to resist, escape. There is none.” -Anne Rice
  • “It is in your moments of decision that your destiny is shaped.” -Tony Robbins
  • “When you make the best decision you can at a particular time, it’s never worth looking back. Getting stuck in ‘I should have’ or ‘I could have’ is only a waste of precious time and energy.” -Dr. Carla Marie Manly
  • “A real decision is measured by the fact that you’ve taken a new action. If there’s no action, you haven’t truly decided.” -Tony Robbins

* Source: Erin Bunch, “Decisiveness Is a Learned Trait—Here Are 11 Tips To Master the Art of Decision-Making,” Well and Good, March 22, 2021.

** Featured image: photo by Jon Taylor on Unsplash.

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach 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!

How to Stop Catastrophizing–Managing Our Minds

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Ben White Unsplash
“The sky has finally fallen. Always knew it would.”
-Eeyore, from Winnie the Pooh

Things have been tough in the last few years. Pandemic. Inflation. War.

Many are suffering mightily. Maybe you’ve been suffering too.

But are you complicit in your own suffering? Are you making things, as tough as they may be already, even worse?

One of the ways we do this is through “catastrophizing.”

Catastrophizing is a form of cognitive distortion, in which we assume the worst and blow things out of proportion. We imagine the worst possible outcome and generate an exceptionally negative expectation of future events.

When we’re catastrophizing, we see something concerning or bad and assume it’ll become a disaster. We believe our own horrendous forecast even when those thoughts have no basis in reality. Our catastrophizing brain becomes a breeding ground for stress and anxiety, starting a downward spiral.

When we’re catastrophizing, we’re also assuming that we won’t be able to cope with the predicted disaster when it materializes.

“One of the worst things anybody can do is assume. I think fools assume.
If people have really got it together, they never assume anything.
They believe, they work hard, and they prepare–but they don’t assume.“
-Mike Krzyzewski

Warning Assumptions Ahead

 

Examples of Catastrophizing

Here are examples of catastrophizing:

  • “If my partner leaves me, I’ll be alone and unhappy for the rest of my life.”
  • “I’m hurting today. It’s going to get worse, and I’ll never get better.”
  • “If I fail this test, I’ll have to drop out of school. I’ll devastate my parents and become a failure.”
  • “I’m having a hard time with this challenge. I’m worthless. I may as well quit.”

Though it sounds extreme, catastrophizing can be common. Many psychologists believe that we’ve all done it sometimes.

Catastrophizing is related to anxiety, but there’s an important difference: anxiety can benefit us by causing us to take preventing measures. By contrast, catastrophizing has no redeeming value. It only makes us feel worse about phantom probabilities.

Catastrophizing is a bit like taking a microscope to our worst fears and viewing them at a scale a hundred times their actual size. The proportions are way off. So it shuts us down.

Sometimes catastrophizing joins forces with other nefarious thinking traps, such as:

  • Rumination: obsessive thinking about our distress (as opposed to its solutions)
  • Helplessness: feeling powerless when facing a negative situation

 

Causes of Catastrophizing

Why do we do catastrophize? There are many causes.

For starters, when we’re in a state of fear and/or anxiety, we’re more prone to catastrophizing. (See my article, “Getting Good at Overcoming Fear.”)

Also, our catastrophizing is often worse when we place extra importance on someone or something. When we value something greatly, like our relationship with a partner or our position in a social hierarchy, we can develop a hyped-up fear of losing it.

In addition, ambiguity can amp up the catastrophizing quotient. If, for example, we get a message from our spouse or boss that reads, “We need to talk,” it may cause our catastrophe circuits to go haywire.

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 Catastrophizing

“Anxiety’s like a rocking chair. It gives you something to do,
but it doesn’t get you very far.”
– Jodi Picoult

Jodi Picoult quote

There are big downsides to catastrophizing. At its worst, it can:

  • fill us with harmful (and unnecessary) emotions
  • take time and thought away from the actual situation we’re in (and its potential solutions)
  • amplify our self-doubt
  • lead to paralysis and inaction
  • give us the illusion that the worst case is our new normal
  • contribute to a victim mentality that gets us nowhere
  • prevent us from experiencing contentment and happiness
  • become a destructive lifelong habit unless we nip it in the bud
“Deal with your negative patterns before they become habits because habits are hard to break.”
-Germany Kent

 

12 Ways to Stop Catastrophizing

Thankfully, we don’t have to be passive victims of whatever thought-streams appear in our heads.

There are many things we can do to reduce or eliminate catastrophizing. Here are twelve of them:

  • acknowledge that bad things happen to all of us
  • recognize when we’re engaging in catastrophizing (mindfulness and meditation techniques can help make such awareness easier over time)
  • place our experiences into perspective
  • consider a range of possible outcomes—from positive to neutral to mildly negative ones and not just disasters
“Supposing a tree fell down, Pooh, when we were underneath it?”
“Supposing it didn’t,” said Pooh after careful thought.
Piglet was comforted by this.
-A.A. Milne, English poet and playwright
  • reframe thoughts from negative to positive ones (e.g., opportunities to learn and grow)
  • recall situations in which we’ve coped with and overcome negative events
  • lean on trusted relationships—and community—to provide support, encouragement, and perspective when needed
  • focus more on helping and serving others and less on how things are going for ourselves
  • think about the things we can control, letting go of things we can’t
“God, grant me the serenity to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.”
-the Serenity Prayer
  • command ourselves to stop catastrophizing (some people actually benefit from speaking the words out loud, e.g., “Stop catastrophizing!”)
  • use positive affirmations (constructive statements that we repeat to ourselves to condition our brain for clarity and success)
  • engage in regular self-care practices, such as eating well, maintaining good sleep routines, exercising often, taking frequent breaks throughout the day, breathing deeply, enjoying hobbies, and getting out into nature

In the end, we all experience bad things in life. The key is to avoid making them worse by magnifying our negative thinking about them. Instead, why not take productive action to avoid or address them?

serenity prayer

 

Reflection Questions

  1. Have you been catastrophizing?
  2. In what areas?
  3. What will you start doing to turn your thoughts into allies instead of enemies?

 

Tools for You

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

 

Related Articles

 

Postscript: Quotations on Catastrophizing

  • “Believing in negative thoughts is the single greatest obstruction to success.” -Charles F. Glassman
  • “I define anxiety as experiencing failure in advance.” -Seth Godin
  • “Fear starts in the mind and it generates emotions. One fearful thought will lead to another if you let it. The way to keep that from happening is to not allow yourself to camp out in fear in your mind.” -Sadie Robertson, Live Fearless: A Call to Power, Passion, and Purpose

Gregg Vanourek’s Newsletter

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Gregg Vanourek is a writer, teacher, and TEDx speaker on personal development, life design, and leadership. 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 Benefits of Systematic Personal Development

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Personal development entails efforts to improve yourself—to develop your potential and capabilities. With systematic personal development, you can improve nearly all aspects of your life.

“Personal development refers to activities that improve self-knowledge and identity, develop talents and potential, build human capital and employability, enhance quality of life, and contribute to the realization of dreams and aspirations.”
-Bob Aubrey, Managing Your Aspirations

You can also leverage personal development to address challenges in your life, such as:

  • dullness and monotony in your days
  • unfulfilled dreams and ambitions
  • feeling stuck or uncertain about what’s next

Personal development involves both inner and outer work. And it can have mental, physical, emotional, social, and spiritual dimensions. It can involve learning and growing from various sources, including reading, courses, workshops, assessments, tools, and actions taken, perhaps with coaching and feedback. Ideally, it’s a lifelong practice. We’re never done learning, growing, and developing.

 

Benefits of Personal Development

When done well, personal development has many benefits. Through systematic personal development, you can:

  1. increase self-awareness
  2. get more clarity about who you are and what you want to do
“There are so many people who don’t know what they want. And I think that, in this world, that’s the only thing you have to know—exactly what you want.… Doing what you were born to do … That’s the way to be happy.”
-Agnes Martin, painter
  1. improve health and wellness
  2. build confidence
  3. develop knowledge and skills (e.g., communication, interpersonal, and time management skills)
  4. discover your purpose, values, and passions
  5. determine and develop your strengths (see my Strengths Search tool)
  6. clarify and pursue your dreams and aspirations

  1. develop a growth mindset
  2. advance in your career
  3. increase your earnings and build wealth
  4. feel a sense of accomplishment as you grow in your capacities
  5. realize more of your potential and achieve more of your goals
  6. develop perseverance, resilience, and capacity to navigate change and uncertainty
  7. reduce stress and anxiety
  8. increase emotional intelligence
  9. improve relationships
  10. build your personal power (your ability to influence people and events)
  11. improve your leadership or prepare to launch an entrepreneurial venture
  12. increase your happiness, wellbeing, quality of life, and likelihood of success
  13. deepen your spirituality, if you’re so inclined
  14. be truer to yourself despite social pressures or external expectations

Strengths Search

We all have core strengths–the things in which we most excel. Take this self-assessment to determine your core strengths so you can integrate them more into your life and work.

Find Your Strengths

 

Personal Development Practices

Though it can vary widely by person and context, personal development practices often include:

  • identifying areas of your life you’d like to improve
  • analyzing what’s going well and not (which requires brutal honesty with yourself)
  • developing goals, strategies, and tactics
  • planning your time (i.e., your day, your week, your year: “Either you run the day or the day runs you.” -Jim Rohn)
  • prioritizing and focusing on the most important things
  • developing good habits and practices (e.g., a “golden hour rule” or a “morning miracle” in which you start your day early and invest the first hour in yourself, such as with reading, meditation, prayer, exercise, affirmations, and/or journaling).
  • creating and employing personal development plans and/or life design approaches
  • using timelines, deadlines, and action plans
  • assessing and measuring progress and adjusting as you go
  • working with an accountability partner
  • spending time with people who challenge you and make you better

 

Final Thoughts

Done right, personal development isn’t a solo endeavor. It works much better when you engage with others (e.g., a coach, mentor, accountability partner, counselor, teacher, guide, manager, or small group).

Recall that personal development includes both inner work (reflection) and outer work (action). You often learn, grow, and develop the most when you’re out there trying things and making mistakes. You’ll do much better when you’re action-oriented.

If you’re thinking that you’re already busy and that all this seems like a lot of work, a few thoughts:

First, note that it can begin with small and simple steps. Then, with progress, you gain momentum and start turning the flywheel.

Second, consider all you’re losing and missing by not investing in your development.

Third, when done right, it’s rewarding, energizing, and fun.

Reach out if I can help. Wishing you well with it.

 

 

 

 

 

Reflection Questions

  1. Are you investing enough time and resources in systematic personal development?
  2. What more will you do, starting today?

 

Tools for You

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

 

Related Concepts

 

Postscript: Inspirations on Personal Development

  • “Your level of success will seldom exceed your level of personal development, because success is something you attract by the person you become.” -Jim Rohn, entrepreneur and author
  • “Growth is the great separator between those who succeed and those who do not. When I see a person beginning to separate themselves from the pack, it’s almost always due to personal growth.” -John Maxwell, leadership author
  • “Taking charge of your own learning is a part of taking charge of your life, which is the sine qua non in becoming an integrated person.” -Warren Bennis, leadership author
  • “Everyone seems to have a clear idea of how other people should lead their lives, but none about his or her own.” -Paolo Coelho, Brazilian novelist
  • “…your life gets better only after you get better.” -Hal Elrod, writer
  • “Your action, what you do, depends on who you are. The quality of your action depends on the quality of your being…. So there is a link between doing and being. If you don’t succeed in being, you can’t succeed in doing.” -Thich Nhat Hanh, Vietnamese Buddhist monk, peace activist, author, and teacher
  • “You will never change your life until you change something you do daily. The secret of your success is in your daily routine.” -John Maxwell, leadership author
  • “Look closely at the present you are constructing. It should look like the future you are dreaming.” -Alice Walker
  • “As you become more clear about who you really are, you’ll be better able to decide what is best for you—the first time around.” -Oprah Winfrey, media entrepreneur, philanthropist, and author
  • “You can’t go back and change the beginning, but you can start where you are and change the ending.” -C.S. Lewis, British scholar, writer, and lay theologian

Gregg Vanourek’s Newsletter

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

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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!

What Are You Avoiding?

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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, small group, 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

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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

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

Wishing you well with it!

 

 

 

–Gregg Vanourek

 

Tools for You

 

Related Articles

 

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.” -Napoleon Hill

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach 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!

Changing Careers? Avoid These Common Mistakes

by

Are you happy with your work? Do you love what you do, or at least enjoy it a fair amount of time? Do you often find yourself wondering, should I stay or should go? Many people have been asking these questions—even more so during the pandemic and its “Great Resignation”—and answering them with a job or career change. What are the most common career change mistakes?

Job or Career

First, let’s distinguish between a job and a career.

  • A job is work you perform to earn money. It can be full- or part-time, and short- or long-term.
  • A career, by contrast, can be thought of in two ways. First, it’s a period of time spent in a job or profession, with people usually holding many jobs over their career. Second, it’s an occupation you carry on for a significant period of your life (for some, their entire time in the workplace), often with opportunities for progress and advancement.

It’s usually easier to change jobs in the same field of work (e.g., nursing or marketing). Switching careers is much more difficult and may require going back to school or starting over.

The Top Career Change Mistakes

When thinking about or pursuing a career change, we tend to make many mistakes. Here are the most common mistakes:

Not getting clarity first.

The mistake here is neglecting the inner work of getting clear about your purpose, values, vision, passions, strengths, aspirations, and preferences. It’s not taking the time for reflection about the sources of your discontent.

Not mining your personal history and story.

Are you looking backward a bit so that what’s come before can inform your current choices? Reflecting on the patterns of your life and work can give you clues about who you are, what you love, and what value you can add to organizations.

Not working in parallel on the possibility of improving your current career.

By all means explore new options. But don’t give up too soon on improving your current situation. And don’t be too timid about trying new ways of working. If you may be leaving soon anyway, why not take some chances and see if you can make important changes?

Leaping without looking.

The mistake here is not doing your homework and digging deeply enough on your alternatives. Be sure to scrutinize your options and gather data on them—ideally with some hands-on projects—before diving in. Otherwise, you risk a rude awakening that your new career may also have major drawbacks for you.

Rushing into a new career because you hate your job.

This is problematic because sometimes there are particularities of a job, such as a bad manager or a toxic culture, which you could solve with an organizational change, not a career change.

“Oh, you hate your job? Why didn’t you say so? There’s a support group for that. It’s called EVERYBODY and they meet at the bar.” –George Carlin

Leaping without a safety net.

When you leap without cash reserves for a reasonable amount of time, it may work out. But it may not. As you get closer to drawing down your reserves, you may get desperate and take something that’s far from ideal—or even worse than what you left. According to a 2021 McKinsey survey, 40 percent of U.S. workers who left their job did so without a new one (higher than other countries in the sample).

Going it alone and neglecting your network.

Navigating a career change is a big deal, with many challenges large and small. So it’s a big mistake to try to figure it all out on your own. Your network may be able to help in important and even unexpected ways. There are opportunities that people in your network know about that you couldn’t, as well as experiences and insights they have which they could share with you. But only if you reach out. A related mistake: not tapping a mentor or career coach to provide perspective and guidance. And not leaning on a small group to provide support.

Expecting your existing network to be adequate.

A successful career change often requires new people and perspectives from different industries. There may be subtle ways in which your current network is holding you back from making changes. An example: the social pressure you may feel based on your identity in that industry, with your existing level of success. That success can trap you and prevent you from making necessary changes.

“Don’t just focus on the work. Find people who are what you want to be and who can provide support for the transition. But don’t expect to find them in your same old social circles. Break out of your established network. Branch out.”
–Herminia Ibarra

Taking too much direction from others.

Yes, you want to get input from others. Particularly those who have your best interests at heart, and those who have important connections, experiences, or perspectives. But recall that their preferences and perspectives are different from yours. Maybe they want different things for you—or they don’t see clearly what fills you up and what drains you.

Overweighting compensation as a consideration.

Sure, money is important. We earn it for our basic needs, and to enjoy comfort and enriching opportunities, if we’re so fortunate. And to give back or make an impact. But don’t neglect the important non-financial compensation that can come from work such as growth, community, and fulfillment. Don’t underweight other important variables, such as fit with values, interests, and strengths.

Salary and bonus are readily quantifiable, but happiness, self-respect, and values alignment are harder to pin down but also essential. Too often, people use money as a scorecard to measure success or status, as if all that matters is salary and wealth (and not health, relationships, growth, contribution, and more).

“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

Assuming you must go back to school.

Yes, sometimes you need a degree or credential to make a successful career change. But not always. At some point, real-world experience, street smarts, and valuable skills and mindsets more than make up for the lack of a degree. In many cases, a degree will impart academic knowledge but not prepare you fully for the requirements of the new career. So be sure to look into this before making the investment of time and money.

Assuming your degree determines your career.

According to Bill Burnett and Dave Evans in their great book, Designing Your Life, about three-quarters of U.S. college graduates don’t end up working in a career related to their majors. There are tons of wildly successful business CEOs who got liberal arts degrees, from Howard Schultz (Starbucks) and Andrea Jung (Avon) to Michael Eisner (Disney) and John Mackey (Whole Foods). Singer Carrie Underwood studied mass communications. Actress Eva Longoria studied kinesiology. Coldplay lead singer Chris Martin studied Greek and Latin. Higher education is mostly for learning and growing, not pigeonholing us.

Thinking and planning too much, and not taking enough action.

The mistake here is “analysis paralysis.” Career change expert Herminia Ibarra says it well: “Act your way into a new way of thinking and being. You cannot discover yourself by introspection. Start by changing what you do. Try different paths. Take action, and then use the feedback from your actions to figure out what you think, feel, and want. Don’t try to analyze or plan your way into a new career.”

Doubting your skills and abilities.

Changing careers feels scary, in part because of all the unknowns. You begin to doubt your skills and abilities, assuming you’re so far behind others in that field, when it’s more likely that you have many transferrable skills and abilities. And that being an outsider can be a tremendous asset (e.g., in terms of the objectivity and innovation).

Playing it too safe.

If you’re taking on the daunting challenges of career change, why not “shoot the moon” and go for what you really want? Otherwise, what’s the point of it all? You never know what may come of your courage and efforts.

Narrowing your options too quickly.

Since it can be overwhelming to consider many possibilities, you may be tempted to narrow your options quickly. There’s a balance here. Yes, there’s a danger of option overwhelm (famously explained by Barry Schwartz in The Paradox of Choice), but there’s also a big risk of missing good options by excluding them prematurely. You generally make better choices when you have lots of good options to choose from, so be sure to ideate openly first before analyzing and narrowing.

Thinking it’s too late.

You may dismiss opportunities because you think it’s too late. That can be a big mistake. You never know until you try, and you may have just the right skill set or mindset for the new career. According to surveys, one of the top barriers to career change is a concern about being too old, with 31 percent of workers reporting that. Yet there are countless examples of people who made not just one but multiple career changes later in life. And as people live longer, on average, we’ll need to get better at transitioning into new careers later in life.

Holding out for perfection or total clarity about the new destination.

Life is messy. Change is hard. It’s rare that you get perfect clarity or achieve perfection when trying something new. Be willing to act anyway and watch how things start to move. Act, learn, and adjust. Iterate as you go. But get going.

“By far the biggest mistake people make when trying to change careers
is to delay taking the first step until they have settled on a destination.”
-Herminia Ibarra, Professor of Organizational Behavior, London Business School

Not testing the new career before leaping.

You can’t figure it out on a spreadsheet. The list of pros and cons may help, but it won’t get you all the way there. You need to roll up your sleeves and start trying things. Gather data. Interview people in fields of interest (ideally including people who liked and succeeded in the career of interest and people who disliked and abandoned the career). Run low-cost probes and simple, quick experiments that will help you experience the profession before taking the leap. Examples:

  • consulting project
  • internship (or a “returnship” for mid-career professionals)
  • job rotations inside your organization
  • job shadowing
  • training in new areas
  • life design interviews (meeting with people who are already doing what you’re interested in doing and hearing their story: asking them questions like how they got to where they are, how they developed the necessary skills, what a typical day looks like, what they like and don’t like about their work, etc.)

Assuming you must “climb the ladder” in your career.

You may be in “climbing mode”: striving to move up the ladder of success, focusing on achievement and advancement. For many, this is taken for granted. But is it right for everyone always? No doubt there can be great value in climbing mode: money, status, growth, challenge, and more. But many people feel empty at the top. The key is crafting a career that works for you—given your values, passions, and aspirations—and your current context of your family and other responsibilities.

Not playing the long game.

Are you playing the short game? Our culture is geared toward it. It’s alluring. But playing the long game is powerful. That involves taking the necessary steps today to set yourself up for success tomorrow. Avoiding instant gratification and distractions. Making sacrifices in the present for a better future. Building a foundation that will set you up for new opportunities and success.

Being so focused on fleeing from a bad situation that you don’t scrutinize your new direction.

When you allow your current work situation to become so bad, or even toxic, you can become desperate even for the slightest change, even if it doesn’t advance you toward the horizon you seek. A better approach: set boundaries and stabilize your current situation while developing an intentional and systematic process for crafting an exciting and rewarding next career chapter. One that’s worth the wait.

Giving up too quickly or easily.

Changing careers is hard, so you may be tempted to throw in the towel and settle. Don’t. This is your one life. Stick with it and keep working until it’s great.

Not giving it the time and attention it deserves, with a well-designed process.

Changing careers is hard. You may already be busy with a current job, plus all the other things you’re doing. It’s easy to let the career change process slide as you get lost in the daily busyness. Big mistake. You need to create and protect margin in your life to let the career discovery process launch and gather momentum.

Not paying attention to market waves.

Do you have functional skills (like digital marketing, event planning, or management) that can be applied in different industries and settings? Almost certainly. Think about market waves—big changes that are rolling through our lives. Examples: clean tech and green energy, conscious capitalism, space exploration, and so many more. What interests you? Are you looking ahead? What are the big economic, social, technological, political, or environmental trends shaping our time and driving new opportunities? As with blackjack players in Las Vegas, you have the advantage of table selection—of choosing where to play, whether it’s in exciting and growing industries or corrupt and dying ones. (For a short video explaining this kind of thinking, see “Find a Wave and Ride It” by Eric Straser.)

“There is a tide in the affairs of men, which, taken at the flood, leads on to fortune…
We must take the current when it serves, or lose our ventures.”
-William Shakespeare (Brutus in “Julius Caesar”)

Believing there’s one perfect career for you that you must find.

Perhaps you’re holding back on moving career change exploration because you’re expecting to find THE ONE PERFECT CAREER that will take you to professional nirvana. News flash: in the real world, that’s exceedingly rare. For those who haven’t won the career lottery, crafting a career is an iterative process, with many ups and downs. So let go of the fantasy and get to work.

Not taking advantage of transition time.

Are you always jumping from one thing to another without a proper transition? Afraid of the in-between time, when things are fuzzy and emergent, or are you embracing it as an adventure? Stressed about not yet knowing what’s next, or are you finding ways to enjoy yourself despite the uncertainty—appreciating the freedom and the possibilities to explore and have fun with other things (like reconnecting with other people and hobbies) in the meantime? Are you fearing or trusting? As author Bruce Feiler reminds us, sometimes “life is in the transitions.”

“This is now my #1 tip for changing your life. You need to clear a space for the new you to emerge.”
–Joanna Penn, writer
Joanna Penn

Forcing change on an arbitrary timeline.

Did you pick a deadline out of a hat that may not reflect the reality of the change process? Are you overly optimistic about the timeline? It’s one thing if your cash burn rate gives you a hard deadline. It’s another thing altogether if you’re slavishly following an arbitrary deadline and making big decisions based on it.

Jumping prematurely to sweeping changes.

Tempted to bet the farm on your latest idea? You may want to think again. Herminia Ibarra says it beautifully:

“Resist the temptation to start by making a big decision that will change everything in one fell swoop. Use a strategy of small wins, in which incremental gains lead you to more profound changes in the basic assumptions that define your work and life. Accept the crooked path. Small steps lead to big changes, so don’t waste time, energy, and money on finding the ‘answer’ or the ‘lever that, when pushed, will have dramatic effects. Almost no one gets change right on the first try.”
-Herminia Ibarra, Professor of Organizational Behavior, London Business School

Not considering entrepreneurial options.

Did you assume you’ll go work for an established organization and rule out starting a new venture? Have you considered becoming a solopreneur or freelancer? Nowadays, there are so many compelling opportunities in these lanes, plus easy and accessible ways to experiment with them, even as a side hustle.

Not factoring in the cost of regret.

As you think about your next move, be sure to account for the cost of coming to the end of your life and looking back with regret for not trying the things you really wanted to do.

“It’s better to fail trying to do what you really care about than to succeed at something else.”
–Mark Albion

Letting fear hold you back from trying for what you really want.

Are you intrigued by something but reluctant to pursue it because of what others might think? This is especially hard today when your social media profiles are open for all to see. It’s natural to fear the judgment of others when you’re in between things. But this can be a real barrier to your progress on big things.

“So please ask yourself: What would I do if I weren’t afraid? And then go do it.”
-Sheryl Sandberg, tech executive and author
Sheryl Sandberg

Postponing what you really want to do.

Putting off the dream? Telling yourself that it’s not the right time? What are you waiting for? Do you risk waiting too long, or even deferring indefinitely? Consider the sage advice of Warren Buffett:

“You ought to be happy where you are working. I always worry about people who say, ‘I’m going to do this for 10 years’ and ‘I’m going to do 10 more years of this.’ That’s a little like saving sex for your old age. Not a very good idea. Get right into what you enjoy.”
-Warren Buffett, legendary investor

Not finding sanctuary.

In today’s world with its frenzied pace, it can be easy to get caught up in the chase and never take time for rest and renewal. Especially when you’re making big decisions in life, you need sanctuary in your life: places and practices of peace that restore your heart. Places of quiet and tranquility where you can get quiet and hear your inner voice. Sanctuary can give you the perspective to make wise choices and to sustain you through the difficulties of the transition.

“What on earth do you do when you no longer have work as an excuse to be hyperactive and avoid the big questions?”
–Tim Ferriss, entrepreneur, author, and podcaster
Tim Ferriss

Telling yourself you have no choice.

Feeling like you’re stuck, perhaps torn between your desires and obligations? Not even trying because you feel trapped? Think again. Here it straight from venture capitalist and executive coach Jerry Colonna:

“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

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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There you have it. A summary list of the most common career change mistakes.

Yes, career change is hard. Sometimes brutally so. But it’s also a tremendous opportunity for you to take your life back and have fun while doing great things. It’s well worth the effort to navigate these challenges intentionally.

Wishing you well with it, and please reach out if you’d like some help.

–Gregg

 

 

 

Tools for You

Related Articles

Postscript: Inspirations on Career Change

  • “Big career decisions don’t come with a map, but all you need is a compass. In an unpredictable world, you can’t make a master plan. You can only gauge whether you’re on a meaningful path. The right next move is the one that brings you a step closer to living your core values.” -Adam Grant
  • “Everything seems to conspire to keep us where we are. That is why so many people remain stuck in the first half or, at best, flounder in a perpetual halftime. Life seems more comfortable in known, familiar territory, even when we are fairly certain something better awaits us out there.” -Bob Buford
  • “An unfulfilled vocation drains the color from a man’s entire existence.” -Honore de Balzac
  • “The thought once occurred to me that if one wanted to crush and destroy a man entirely, to mete out to him the most terrible punishment… all one would have to do would be to make him do work that was completely and utterly devoid of usefulness and meaning.” -Fyodor Dostoyevsky
  • “An easy way to pick the wrong career is to put your image above your interests and identity. A motivating job isn’t the one that makes you look important. It’s the one that makes you feel alive. Meaningful work isn’t about impressing others. It’s about expressing your values.” -Adam Grant
  • “While we should dream big, sometimes we need to make smaller moves and small experiments to build confidence and gather data and grow more organically in a new direction…. There is no real way to know the answers up to the front of what to pursue next in our careers unless we’re running small tests and learning from them.” -Jenny Blake
  • “So many of us choose our paths in life out of fear disguised as practicality.” -Jim Carrey
  • “In a chronically leaking boat, energy devoted to changing vessels is more productive than energy devoted to patching leaks.” -Warren Buffett

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Appendix: Data on Job and Career Changes

While there’s a great deal of data out there about the frequency of job changes, there’s not much out there on career change for two reasons: first, disagreement about definitions; second, career change is much harder to track and measure.

For example, 41 percent of employees were considering leaving their current employer in 2021, according to a Microsoft Work Trend Index survey of 31,092 full-time employed or self-employed workers across 31 markets. (Data are similar for the U.K. and Ireland, according to a recent survey.) But that addresses potential job changes, not career changes.

According to a September 2021 MetLife survey of 2,000 U.S. workers, 56 percent of women say they’ve thought about career change during the pandemic—twice as many who felt that way in summer 2020. In addition, 48 percent of women report that the pandemic has negatively impacted their career path.

According to Zippia, a business skills training company:

  • The average U.S. worker has 12 jobs throughout a lifetime.
  • S. workers have an average tenure of about 4.1 years with a single employer.
  • 37 percent of the U.S. workforce changed or lost their job in 2020.
  • 51 percent of U.S. workers said in 2018 that they change jobs every one to five years, up from 42 percent in 2017 and 34 percent in 2016.
  • Job change frequency varies dramatically by age in the U.S.:
    • people between 18 and 24 years old change jobs about 5.7 times during that period
    • people between 25 and 34 change jobs about 2.4 times
    • people between 35 and 44 change jobs about 2.9 times
    • people between 45 and 52 change jobs about 1.9 times
  • The average age of a major career change is 39 years old.
  • 58 percent of people say they’d be willing to take a pay cut to make a major career change.
  • 57 percent of workers said that the top barrier to career change is a lack of financial security. (The other top barriers are lack of clarity about what career to enter, lack of required education, and concerns about being too old.)

Image source: Zippia

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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on personal development and leadership. 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!

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