Linkedin X-twitter Facebook Youtube
Traps
Test

personal leadership

Are You Pretending to Be Something You’re Not?

by

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.

 +++ 

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

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

Take the Assessment

 

The 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

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

Sign Up Now

 

+++++++++++++++++

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 Losing Yourself

by

These days, will all the pressures and pushes we feel, it can be easy to lose ourselves. We get consumed by events or other people’s priorities, surrendering our agency or initiative.

We can lose ourselves so much that we hardly recognize ourselves. Or let our own values, priorities, and aspirations fall by the wayside.

We can become accustomed to suppressing our needs, desires, or feelings. Or lose sight of who we really are and what we want in life. We can stop investing in our learning and growth, stop pursuing our dreams and passions, or neglect our inner life so much that it fades and withers.

Losing ourselves is a common trap these days, but imperative that we address it, because it robs our lives of meaning and joy.

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

 

When Warren Lost Himself

When Warren Brown chose the legal profession, he probably thought he had found himself—or at least his place in the world.

He had chosen law school, he says, because “I was driven by the expectation that I needed some type of profession… driven by parental expectations and by looking at my peers.”

Warren was successful in the eyes of many, and he had the opportunity to impact many through his work for a government agency.

Down the road, Warren found himself at a Tibetan Freedom Festival listening to a band. He was struck by the lyrics in the song, “Karma Police,” by Radiohead:

“For a minute there I lost myself, I lost myself.”

For Warren, these words hit deep. Out of the blue, his inner voice started interrogating him with provocative questions:

Are you there? Are you happy? Are you you?

His answers to those questions were illuminating:

Yes. No. No.

 Yes, he was there—finally starting to listen again to his inner voice.

But no, he wasn’t happy.

And no, he wasn’t feeling like himself anymore.

The next question that came up was equally surprising:

Are you ready?

Ready? For what?

For Warren, the answer turned out to be baking, a lifelong passion. He realized that for the preceding year he “had been waiting for something to happen, and it never did. I was tired of waiting.”

Warren was ready. The realization that he wasn’t happy and that he had lost himself set him on a new path in which he became what we call a “life entrepreneur”—someone who intentionally and creatively designs his life by integrating his life and work with purpose and passion.

Warren pursued his passion with gusto, and it led him to all sorts of interesting and unexpected places and roles, including founder of the CakeLove bakeries and Love Café, cable TV host, cookbook creator, and more.

 

How We Lose Ourselves

There are several different ways we can lose ourselves. Here we note seven of the most common ways:

 

1. We can lose ourselves in work and busyness.

The trap here is subsuming ourselves to the needs of our organization, the demands of our manager, or the expectations of our role (and the way we can obsess over it).

In some cases, we end up worshipping our work (and all its trappings, such as wealth, status, and prestige), subsuming our lives to our work. Without enough white space in our lives, we can lose ourselves. And we can lose ourselves in work, busyness, and workaholism.

 

2. We can lose ourselves in addiction to success or admiration.

The desperate pursuit of success—often fueled by our fragile or wounded ego or by our desire to please demanding parents—can take us away from ourselves. As we get caught up in our desired image, or in the prestige we seek, we can drift away from our core, from who we really are and what we value.

We can get so caught up in the chase that we compromise our authenticity or values on the way to the top. And we can get so driven that we lose sight of the people we love or the things that capture our hearts. We can lose our artistry and uniqueness. Or we can become success robots, dutifully following social programming instead of pursuing our calling.

“As we become more obsessed with succeeding… we lose touch with our souls and disappear into our roles. The child with a harmless after-school secret becomes the masked and armored adult—at considerable cost to self, to others, and to the world at large.”
-Parker Palmer, A Hidden Wholeness

 

3. We can lose ourselves in trying to please others and be liked

We all want others to like us (except for sociopaths). It’s part of our hardwiring, because there’s safety and comfort in groups, in belonging. But when taken too far, it becomes “people pleasing.”

We get stretched thin and lose track of our own needs, aspirations, and health. It’s exhausting to be in perpetual pursuit of the favorable opinions of others, especially when the reality is that most of those people are likely caught up in their own challenges and concerns.

“Don’t lose yourself trying to be everything to everyone.”
-Tony Gaskins

 

4. We can lose ourselves in trying to be perfect.

The perfectionism trap is a common one. When caught up in it, we’re overly critical of ourselves and preoccupied with looking good to others. We assume that flawlessness is the only route to peace, but we’re actually waging war on ourselves because that standard is impossible to reach.

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

 

5. We can lose ourselves by accepting the cultural programming we received as children.

Mindlessly accepting the worldview of our parents or the paradigm of our peers can also lead to losing ourselves. It’s easy to lead our lives around notions engrained in us early on, such as:

  • Life is a competition.
  • Life is a zero-sum game.
  • Everything in the world is winner-take-all.
  • We can’t trust anyone.
  • Life is struggle, and we must fight and grind constantly.
  • We must keep pushing and never stop to rest.
  • We’re worthless.
  • We are not worthy of love and respect.
  • We’re only as good as our achievements.
  • We deserve the bad things that happen to us.
  • Money is everything.
  • Success is everything.

There may be kernels of truth in some of these notions, but we’re all different and on different paths in different times and places. We’re wise to question those ideas and develop our own worldview based on our own experience and intuition.

 

6. We can lose ourselves when we follow the default option in front of us.

We should ask ourselves a question before jumping into a new project or assignment:

Do we really want it?

We should be wary of the call of the conventional path, the pull of the prestige magnet, the inclination toward conformity, the trap of caring too much what others think, and the Siren call of contorting ourselves to meet the expectations of others.

For example, must passionate and gifted teachers accept a promotion to school administration because others think they’d be crazy not to? Should we all go for the next standard career advancement, regardless of its fit with who we are and what we want or its suitability for the season of life we’re in?

 

7. We can lose ourselves in a relationship.

We’re so afraid of loneliness—with its longing and its stigma—that we can subsume ourselves to the needs or whims of another.

When we do so, we effectively become a passenger on someone else’s ship.

 

When Losing Ourselves Is a Good Thing

It’s important to be clear and precise here. While losing ourselves can be a painful trap to fall into, there are certain versions of losing ourselves that are good.

When talking about the trap of losing ourselves, we’re not talking about losing ourselves in:

And we’re not talking about the normal adjustments and compromises we can and should make in a healthy relationship, with its natural give-and-take.

 

Reflection Questions

  1. Are you losing yourself—in work and busyness, addiction to success, pleasing others, trying to be or appear perfect, accepting your cultural programming, following default options, or a relationship?
  2. What will you do, starting today, to bring more of yourself back into your life—to be you unapologetically?

 

Tools for You

 

Related Traps

The trap of losing ourselves is related to several of the other common traps of living, including:

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

 

Postscript: Inspirations

  • “…the longer I’ve lived, the more I’ve lost what’s inside me—and ended up empty.” -Haruki Murakami
  • “When you lose touch with yourself, you lose yourself in the world.” -Eckhart Tolle
  • “There is vitality, a life force, energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open.” -Jonathan Fields, How to Live a Good Life
  • “Once you don’t have freedom and you’re obliged to do many things you don’t want, and it becomes a routine, then your identity is at stake because you can feel that you are not anymore yourself, that you are what they want you to be—and you can lose yourself.” -Ingrid Betancourt
  • “It’s great if you can help others, but seriously don’t lose yourself in the process!” -Karen Gibbs
  • “Life is short, and it is sinful to waste one’s time. They say I’m active. But being active is still wasting one’s time, if in doing one loses oneself. Today is a resting time, and my heart goes off in search of itself.” -Albert Camus
  • “Your true self is right there, buried under cultural conditioning, other people’s opinions, and inaccurate conclusions you drew as a kid that became your beliefs about who you are. ‘Finding yourself’ is actually returning to yourself. An unlearning, an excavation, a remembering who you were before the world got its hands on you.” -Emily McDowell

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

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

The Problem with Neglecting Our Inner Life

by

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

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

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

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

For many people these days, the answer is no.

 

Indications We’re Neglecting Our Inner Life

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

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

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

Take the Traps Test

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

Take the Test

 

 

The Benefits of Having an Inner Life

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

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

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

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

Personal Values Exercise

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

Take the Exercise

 

How to Cultivate an Inner Life

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

Here are some of the top cultivation practices:

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

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

 

Leaders and Their Inner Life

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

Warren Bennis quote

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

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

 

Reflection Questions

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

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

–Gregg Vanourek

Gregg Vanourek and his dog

 

Tools for You

 

Related Articles

 

Postscript: Inspirations on the Inner Life

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

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

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

Why We Stay in Bad Jobs Too Long

by

The covid-19 pandemic raised big questions about the way we live and work. Amidst the turmoil, we’re wise to take a fresh look at our work and consider whether changes are in order.

The “Great Resignation” demonstrated that many of us have been dissatisfied with our jobs, with millions quitting each month. The trend looks set to continue, especially among younger workers. According to a 2022 LinkedIn study of more than 20,000 U.S. workers, 25% of Gen Zers and 23% of Millennials reported hoping or planning to leave their current employers within the next six months.

Many have fallen into the trap of staying in a bad job too long. If we’re privileged enough to have choices, the questions may arise:

Should I stay or should I go?
How to decide?

 

Why We Stay in Bad Jobs Too Long

There are many reasons we tend to stay in bad jobs too long. For example, we can be:

  • afraid of the unknown
  • unclear about what we want in a new job, what other job to apply for, or career to transition into
  • worried how it will look on our resume if we leave our job too soon*
  • hoping the current job will get better, despite strong signs to the contrary
  • reluctant to give up the money, security, or prestige associated with our current job
  • dreading the job-search process, with its stress and emotional toll
  • afraid the next job will be worse, or have a longer commute, or less flexibility
  • wanting a new job lined up before leaving this one
  • worried that we don’t have the right skills for a better job
  • concerned that our network isn’t strong enough to help land a new job
  • worried about what others will think
  • afraid of being viewed as disloyal to current colleagues
  • good at rationalizing our current situation with logical reasons, even if they’re false or forced
  • living paycheck to paycheck, or too deep in debt, so unable to handle a transition period
  • not confident enough in our ability to find a better job soon
  • concerned about the hassle of adjusting to a new boss, colleagues, and workplace
  • accepting other people’s definition of success instead of our own
  • concerned that the new job will be even more stressful
  • worried about the lack of good job opportunities in this industry

Often, we have many of these concerns simultaneously, and it’s enough to keep us locked in place. It’s hard to make the leap when we’re comparing all the “knowns” of our current job with all the unknowns of what may or may not arise in our future if we attempt a change.

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

 

What Makes a Job Bad (or Not a Good Fit)

All jobs come with pluses and minuses. For starters, they allow us to put food on the table and support our lifestyle or family. We may not be in a position to be picky when it comes to our basic financial needs, and we may have a lot invested in our current work with our relationships, routines, and identity.

But in many cases, we have more choices and agency than we might think. Given all that we contribute to a workplace, it’s fair to assess whether they’re holding up their end of the bargain. In many cases, they’re not.

There are many signs of a bad (or mediocre) job—or a job that may no longer be a good fit. Here are 17 such signs:

  1. Bad, dishonest, or unreliable manager
  2. Low or no trust among colleagues
  3. Poor or toxic work culture
  4. Unethical workplace
  5. Lack of affinity for the work
  6. No room for growth or upward mobility
  7. Lack of recognition for efforts and accomplishments
  8. Poor work-life balance
  9. Lack of challenge, learning, growth, and development
  10. Unfair treatment
  11. Not enough care for workers and their health, wellbeing, or situation
  12. Poor or unfair compensation and benefits
  13. Workplace that’s not sufficiently diverse or equitable
  14. Missing a sense of inclusion and belonging
  15. Culture of burnout
  16. Lack purpose and meaning at work
  17. Poor fit with our personal values

Personal Values Exercise

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

Take the Exercise

 

The Surprising Downsides of Staying in a Job Too Long

While it may be obvious that we shouldn’t stay in a bad job too long, there are also potential downsides to staying in any job too long, according to some employers. It can be a:

  • sign of complacency or a lack of drive and ambition
  • indication that our professional development has stalled
  • sign that our network isn’t as strong as it should be
  • indication that we’re not as dynamic, adaptable, and entrepreneurial as we could be (that we’ve been institutionalized)
“There are a lot of positive connotations about longevity in a role, but there is a fair degree of negativity as well.”
-Jamie McLaughlin, CEO, Monday Talent

In addition, staying in a job too long can harm our earning potential. An ADP survey this year revealed that people who switched jobs saw, on average, close to 2% more annual wage growth than their former colleagues who stayed in their jobs.

In some industries, workers received a pay increase of nearly 12%, on average. According to the Conference Board, 20% of people who changed jobs during the pandemic received a 10% to 20% pay increase, and nearly a third of those surveyed earned over 30% more than they made previously. In the U.K., job changers also saw higher earnings growth.

Lauren Thomas, a European economist at Glassdoor, notes that workers often job-hop because of their frustration with slow internal processes at their organization. “Moving to a new job can be a faster and easier way to progress to the next level in a career,” she says. “Job-hopping is one of the easiest ways to gain a significant salary increase. While staying for a long time in the same role can result in below-market pay, finding a new job usually means instantly receiving the market rate.”

Of course, job duration naturally varies not only by individual circumstances and preferences but also by profession and industry. Tech startups and creative agencies, for example, are likely to experience rapid turnover, while law firms, accounting firms, and consulting firms often have some young professionals on a decade-plus march toward achieving partner status while others choose to leave earlier—or get pushed out.

“Unless I really enjoy the role, I don’t see the point in staying for years just for the sake of it. If I can find more fulfilling work and effectively gain a promotion elsewhere, then how long I’ve stayed at a company shouldn’t matter.”
-Anna, 29 (cited in a recent BBC article)

 

Conclusion

Consider re-evaluating your job regularly (e.g., every year or two) to see if it’s still a good fit for you (not only for salary and benefits but also learning, growth, purpose, development, challenge, fun, stage of life, and overall fit). Why not look at what else is out there? Keep your options open.

Also, consider changes you can make at your current job before assuming you must get a new one. It’s often wise to work on improving your current job in parallel with looking for potential new ones.

Most of all, though, stop drifting through your career and don’t settle.

 

Reflection Questions

  1. Wondering whether it’s time to make a job or career change?
  2. How long have you had these concerns? And how intense are they?
  3. Have you looked at your reasons for staying and whether they stand up to further scrutiny?
  4. How much thought and effort have you put into improving your current job?

 

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 Traps

Other traps related to saying in a bad job too long include:

 

Postscript: Inspirations on Job Choices and Changes

  • “Every worker needs to escape the wrong job.” -Peter Drucker, expert on management and innovation
  • “If the ladder is not leaning against the right wall, every step we take just gets us to the wrong place faster.” -Stephen R. Covey, author, executive, and teacher
  • “In a chronically leaking boat, energy devoted to changing vessels is more productive than energy devoted to patching leaks.” -Warren Buffett, legendary investor
  • “So many of us choose our paths in life out of fear disguised as practicality.” -Jim Carrey
  • “I don’t have a problem with what you do, that’s your choice. What I have a problem with is you lying to yourself about why you’re doing the things you’re doing. You have a choice.” -Jerry Colonna, author and CEO coach
  • “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
  • “The one thing you need to know about sustained individual success: Discover what you don’t like doing and stop doing it.” -Marcus Buckingham, author and consultant
  • “Go to work for an organization or people you admire. It will turn you on. 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, investor
  • “There is a time of departure even when there’s no clear place to go.” -Tennessee Williams
  • “You don’t have to quit your job to follow your dream. The safest way to pursue your dream is to launch it as a side hustle, and test and learn until you figure out what works. As your knowledge and skills evolve, your passion and purpose can too.” -Adam Grant, organizational psychologist and author

* A general rule of thumb is to wait about two years before changing jobs. According to the U.S. Bureau of Labor Statistics, “The median number of years that wage and salary workers had been with their current employer was 4.1 years in January 2020.”

Featured image source: iStock.

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

+++++++++++++++++

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 integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!

The Problem with Lack of Focus—And How to Fix It

by

Article Summary:

These days, we’re bombarded with digital distractions, and it’s detracting from our ability to get things done, our leadership effectiveness, and our quality of life. This article notes 15 of the most important benefits of focus and provides 24 actionable strategies for developing and maintaining our focus.

“Things which matter most must never be at the mercy of things which matter least.”
-Johann Wolfgang von Goethe

These days it feels like the world is dead-set against our having focus. We’re bombarded with digital distractions. There are near-constant requests for our attention, many driven by algorithms that have cracked the code on hijacking it.

So we struggle with overload and overwhelm. Our concentration is fragmented. We check our phones constantly.

In such a hostile environment, it’s exceedingly difficult for us to focus. But that’s a disaster, not only for our work productivity but also for our quality of life.

Focus is a complex cognitive phenomenon.* For our purposes here, it entails two main abilities:

  1. our ability to concentrate on something in front of us (such as an article or a person talking), channeling our full attention to it without distraction
  2. our ability to concentrate attention or effort on the most pressing needs out of an array of possibilities (such as our top priorities)

Think of a laser. Is our effort focused like a laser on what truly matters, or getting dispersed into a random assortment of tasks?

In today’s world of digital distraction, both levels of focus are in jeopardy. We see it in the data.

 

Unfocused Leaders

According to a survey of more than 35,000 leaders from thousands of companies across 100-plus countries, 73% of them reported feeling distracted from their current task some or most of the time. What’s more, 67% of leaders described their minds as cluttered.

The biggest sources of distraction for these leaders were:

  • demands of other people (26%)
  • competing priorities (25%)
  • general distractions (13%)
  • too big of a workload (12%)

Nearly all the leaders surveyed (96%) indicated that enhanced focus would be valuable or extremely valuable to them. The researchers concluded:

“The ability to apply a calm, clear focus to the right tasks—at the right time, in the right way—is the key to exceptional results…. we have observed a direct correlation between a person’s focus level and their career advancement.”
-Rasmus Hougaard and Jacqueline Carter**

According to research from Dr. Glenn Wilson at London’s Institute of Psychiatry, we pay a high price for the persistent interruptions and distractions we encounter. Here’s a summary of the findings written up in The Guardian:

“Those distracted by emails and phone calls saw a ten-point fall in their IQ, twice that found in studies on the impact of smoking marijuana. More than half of the 1,100 participants said they always responded to an email immediately or as soon as possible, while 21% admitted they would interrupt a meeting to do so. Constant interruptions can have the same effect as the loss of a night’s sleep.”
(Source: Harriet Griffey, “The Lost Art of Concentration,” The Guardian, October 14, 2018.)

In our age of skimming, scrolling, and swiping, some of us may be losing the ability to read books or study articles for more than a few minutes. Isn’t technology supposed to enrich our lives, not degrade them? We must avoid the sorry fate of becoming slaves to our machines.

“A primary task of leadership is to direct attention. To do so, leaders must learn to focus their own attention….
Attention is the basis of the most essential of leadership skills—emotional, organizational, and strategic intelligence.
And never has it been under greater assault….”
-Daniel Goleman

Quality of Life Assessment

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

Take the Assessment

 

The Problem with Lack of Focus

We pay a price for our diminished ability to concentrate on the things in front of us and to concentrate effort on our most pressing needs.

When we’re not focused, we’re:

  • reading something over and over but not absorbing it
  • listening to people but having our mind wander so we don’t take their words in
  • zoning out in meetings or lectures
  • more likely to fall behind, causing stress and anxiety
  • busy all the time—busy, busy, busy
  • stressed, with stress hormones like cortisol overwhelming calming and feel-good hormones like serotonin and dopamine
  • dealing with repetitive, intrusive thoughts that we struggle to let go
  • tired and depleted
  • overworked and overwhelmed
  • not making significant progress on our most important tasks
  • jumping from task to task, flying around frenetically
  • beholden to working on things that are other people’s priorities, whatever is easiest in the moment, or whatever appears before us as we check emails and respond
  • constantly putting out fires (which is exhausting for us and chaotic and frustrating for those around us)
  • frequently switching between tasks (a big problem, since our brains can’t transition seamlessly across tasks; there’s a major delay and a cost in terms of our energy)
  • working on things that should be done by others or that should be automated
  • doing things that shouldn’t be done at all (the worst of all)

 

The Benefits of Focus

By contrast, there are many benefits when we cultivate our ability to focus and prioritize. Here are the most important benefits:

  1. better work quality
  2. higher productivity
  3. better decision-making
  4. enhanced ability to pursue goals intensely
  5. improved cognitive flexibility, allowing us to resist distractions and shift our focus away from unproductive things
  6. greater mental efficiency, since we’re not wasting valuable mental energy on distractions
  7. better time management
  8. full presence in the moment
  9. better capacity for learning
  10. enhanced creativity
  11. less stress
  12. help with managing harmful or unproductive thoughts and emotions
  13. improved ability to develop strong social relationships and empathize with others (by focusing on their point of view as well as our own)
  14. enhanced ability to remain calm under pressure and to recover from setbacks
  15. creation of mental stillness, allowing us to hear our inner voice and pay attention to our gut feelings, which can be critical in wise 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

 

How to Develop Our Focus: Strategies and Approaches

So how do we develop our focus? Here are 24 actionable strategies and approaches:

  1. Observe our daily rhythms, including best and worst times for focused work as well as energy levels at different times and on different tasks. Then design our work and schedule to capture our greatest attention, energy, and focus.
  2. Take regular breaks, recognizing that our brains can’t focus all the time and that we need to toggle between focus and rest. (When we do so, we’re able to focus much better when we return from rest, according to the research.)
  3. Practice self-care, including good sleep habits (regular bedtimes, caffeine and device curfews, etc.), eating and hydration habits, and exercise habits to reduce stress and produce energy.
  4. Minimize interruptions and eliminate distractions. (Tip: turn off smartphone notifications and place the device outside the room when working.)
  5. Develop simple rules to maximize time in deep work (e.g., never check email before noon or another time that works for you).
  6. Engage our senses when we’re doing deep work (e.g., lighting a scented candle, playing classical music in the background, or working in a room with a beautiful design or view).
  7. Focus on one task at a time and avoid frequent task-switching, since we waste time regrouping and trying to recover our original flow when we switch tasks.
  8. Design our work for “flow.”
  9. Practice doing things that require concentration, such as reading books or playing games that requires mental focus.
  10. Engage in deep breathing and practice meditation.
  11. Reduce anxiety, stress, and negative self-talk.
  12. Develop clarity on what’s most important.
  13. Determine which tasks will make the highest possible contribution toward our most important aims.
  14. Clear the decks so we can focus on our most essential task for extended periods.
  15. Reduce or eliminate non-essential tasks. (Consider using a “stop doing list” or a “drop list.”)
  16. Schedule the most important tasks and impose deadlines on them. (Tip: be generous in the amount of time given for completion, as we tend to underestimate the time it will take, causing unhelpful stress.)
  17. Learn how to say “no” more often and more easily, especially to things that don’t fit with our top priorities.***
  18. Avoid “sunk cost bias” by asking if we weren’t invested in this already, how much would we invest in it now (with time, resources, etc.)—and considering what else could be done with our time or money.
  19. Get better at cutting our losses, recognizing that it’s a necessary and important part of life
  20. Systematically measure our progress on our most important tasks. (Getting feedback on progress helps maintain our attention.)
  21. Stop focusing so much on results and focus more on deep engagement with the process of doing things that matter (e.g., less focus on our target weight and more focus on the strategies we can learn for healthy eating, sleeping, moving, etc.).
  22. Experiment with different schedules that help us focus better (e.g., themed days, such as a Monday planning day, Tuesday prospecting day, Wednesday writing day, etc.). Or half-days.
  23. Be more disciplined in committing to one thing at a time, as opposed to having to divide our attention across multiple things.
  24. Make a “Done for the Day” list each morning—a list of what would constitute essential progress and that’s reasonable for a single day. (Source: Greg McKeown in Effortless.)

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 that Can Help with Focus

Beyond the strategies and approaches noted above, there are also many tools and frameworks that can help with focus and prioritization. Below are several of them:

1. Eisenhower Decision Matrix (a.k.a., Urgent-Important Matrix): distinguish between tasks that are urgent (time-sensitive, demanding immediate attention) and important (contributing to our long-term purpose and vision), using a simple matrix.

2. Warren Buffett’s Two Lists: write down our top 25 goals, then circle our five highest priorities from that larger list, and then only focus on the top five—“avoiding at all costs,” as Buffett says, working on the other 20.

3. Ivy Lee Method: give ourselves no more than six important tasks per day, listed from most important to least important. Then address them in order of priority, and without moving to the next task until the current one is complete.

4. Brian Tracy’s “Eat the Frog” method: identify one challenging and important task (the metaphorical frog) and complete it first thing in the morning. The logic:

“The hardest part of any important task is getting started on it in the first place.
Once you actually begin work on a valuable task, you seem to be naturally motivated to continue….
The most valuable tasks you can do each day are often the hardest and most complex.
But the payoff and rewards for completing these tasks efficiently can be tremendous.”
-Brian Tracy

Related Books

Since so many of us struggle with the challenge of staying focused in our world of constant distractions, it’s good that we have many excellent resources. Below are two helpful books that address the root causes of the problems, with select quotations from the books as well:

Essentialism (by Gregory McKeown):

  • “Only once you give yourself permission to stop trying to do it all, to stop saying yes to everyone, can you make your highest contribution towards the things that really matter.”
  • “The way of the Essentialist is the relentless pursuit of less but better.”
  • “Essentialism is not about how to get more things done; it’s about how to get the right things done. It doesn’t mean just doing less for the sake of less either.”
  • “Remember that if you don’t prioritize your life someone else will.”
  • “Sometimes what you don’t do is just as important as what you do.”
  • “The way of the Essentialist means living by design, not by default. Instead of making choices reactively, the Essentialist deliberately distinguishes the vital few from the trivial many, eliminates the nonessentials, and then removes obstacles so the essential things have clear, smooth passage. In other words, Essentialism is a disciplined, systematic approach for determining where our highest point of contribution lies, then making execution of those things almost effortless.” -Gregory McKeown, Essentialism: The Disciplined Pursuit of Less

Deep Work (by Cal Newport):

  • “The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable in our economy. The few who cultivate this skill and make it the core of their working life will thrive.”
  • “To produce at your peak level you need to work for extended periods with full concentration on a single task free from distraction. Put another way, the type of work that optimizes your performance is deep work.”
  • “Less mental clutter means more mental resources available for deep thinking.”
  • “Efforts to deepen your focus will struggle if you don’t simultaneously wean your mind from a dependence on distraction.”
  • “What we choose to focus on and what we choose to ignore—plays in defining the quality of our life.”
  • “Who you are, what you think, feel, and do, what you love—is the sum of what you focus on.”
  • “To build your working life around the experience of flow produced by deep work is a proven path to deep satisfaction.” -Cal Newport, Deep Work: Rules for Focused Success in a Distracted World

Reflection Questions

  1. Are you struggling with concentrating on the things in front of you without distraction?
  2. Are you struggling with concentrating your effort on your most important tasks?
  3. Which focus and prioritization strategies and tools work best for you?
  4. Which new ones will you try, starting today?

Tools for You

 

Related Articles

 

Postscript: Inspirations on Focus and Prioritization

  • “If there is any one secret of effectiveness, it is concentration. Effective executives do first things first and they do one thing at a time.” -Peter Drucker, author on management and innovation
  • “Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” -Alexander Graham Bell
  • “The wisdom of life consists in the elimination of non-essentials.” -Lin Yutang
  • “Learn to master your attention, and you will be in command of where you, and your organization, focus.” -Daniel Goleman
  • “Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives.” -Tony Robbins
  • “I don’t care how much power, brilliance or energy you have, if you don’t harness it and focus it on a specific target, and hold it there you’re never going to accomplish as much as your ability warrants.” -Zig Ziglar
  • “If you don’t guard your time, people will steal it from you.” -Pedro Sorrentino, investor
  • “People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully.” -Steve Jobs
  • “Every time we say yes to a request, we are also saying no to anything else we might accomplish with the time.” -Tim Harford, economist
  • “There is nothing so useless as doing efficiently that which should not be done at all.” -Peter Drucker
  • “Without focus, you can never achieve anything.” -Eric Phillips
  • “What you stay focused on will grow.” -Roy T. Bennett
  • “Where your attention goes, your time goes.” -Idowu Koyenikan
  • “Beware of the barrenness of a busy life!” -Christian Missionary Review, 1902
  • “Half the troubles of this life can be traced to saying yes too quickly and not saying no soon enough.” -Josh Billings
  • “Focus is not a zero-sum game. Focus can be trained and planned. And with a bit of effort, your focus can be sustained throughout the day.” -Rasmus Hougaard and Jacqueline Carter
  • “Focused leaders can command the full range of their own attention: They are in touch with their inner feelings, they can control their impulses, they are aware of how others see them, they understand what others need from them, they can weed out distractions and also allow their minds to roam widely, free of preconceptions.” -Daniel Goleman
  • “My role does not allow for a lack of focus. I can’t afford to be distracted. I must be on point. I have trained my focus while at work for 15 years, moment-to-moment. I feel the brain is like a muscle, and I exercise it all the time.” -Jean-Francois van Boxmeer, CEO of Heineken

Notes:
* Mental processes related to focus include:

  • cognitive control (placing our attention where we want it and keeping it there despite distractions or temptations to focus elsewhere)
  • selective attention (focusing on certain stimuli selectively when several occur simultaneously, such as focusing on one person’s voice in a crowded room)
  • open awareness (our attention is open and remains aware of everything that’s happening around us, instead of concentrating on one thing)

** Source: Rasmus Hougaard and Jacqueline Carter, “Are You Having Trouble Focusing? These Simple Strategies Will Help,” Harvard Business Blogs, December 26, 2017.

*** McKeown suggests saying “yes” only to the top 10% of opportunities we encounter, in part by using rigorous criteria for giving assent, such as whether the opportunity is exactly what we’re looking for. If it’s not a clear “yes,” it becomes a clear “no.”

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

++++++++++++++++++++++++++++++
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!

The Trap of Bad Habits–And How to Break Them

by

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.)

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

 

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

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

 

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.

Take the Assessment

 

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

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

++++++++++++++++++++++++++++++
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.

 

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

 

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.

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

 

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

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

* Featured image source: Adobe Stock.

++++++++++++++++++++++++++++++
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

by

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

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

 

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

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

* 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.

++++++++++++++++++++++++++++++
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

by

“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.

Take the Assessment

 

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.

Gregg Vanourek’s Newsletter

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

Sign Up Now

 

++++++++++++++++++++++++++++++
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

by
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

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

Sign Up Now

 

++++++++++++++++++++++++++++++
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!

Linkedin X-twitter Facebook Youtube