There are a wide array of tools for assessing where you are in life, for taking stock. There are tools for assessing everything from your personality, to your strengths and emotional health. And they can be incredibly useful and offer great insight and guidance. But, as with all tools, it's important to have a clear idea of what you want to get out of them before you start. Otherwise, armed with a hammer, you run the risk of treating all problems as if they were nails.
My favourite starting point for taking stock is to take a measure of where you are right now, in a holistic sense, to answer the question “how are you doing in all areas of your life?”. The Wheel of Life is a great tool for that. In its most basic form, it is a circle divided into 8 sections. Each section is devoted to an area of your life. The wheel can be used at a very high level so that the 8 areas cover the whole of your life or it can be adapted to a specific area, like work, so that you look at work specific areas. Essentially, you rate each area of your life on a scale of 1-10. By getting it out of your head and on to paper, you are able to see how you are doing and how important that is to you. It helps you decide what needs your attention and offers a glimpse of what might happen if you chose not to pay attention.
My other favourite tool is a values assessment. Values define who we are and what matters to us. When we find ourselves in situations where our values are compromised, we can become stressed and anxious. When we hold goals that are in conflict with our values or don’t address enough of our values, we tend to procrastinate because the tension stops us being able to make progress. Values do change over time depending on circumstances. By being aware of our values, we are in a better position to:
Use this list to identify the 10 values that are most important to you. Then order them in terms of their importance to you.
We operate in a competitive world and it’s important to be able to step out of bed each morning feeling good about ourselves. Here are a few tips on how to tap into your confidence reserves.
Self confidence is a sense of believing in oneself. The American Psychological Association defines it as “trust in one’s abilities, capacities, and judgment”. My personal experience of confidence is that it fluctuates so that similar situations can affect me in very different ways. It's definitely contextual - certain people or situations can cause me to fiercely doubt myself whereas other circumstances make me feel superhuman.
Being less confident (as opposed to being less able!) impacts on the jobs we get, the salaries we are paid and, ultimately, the life we have. No order there is a strong link between low self esteem and mental health. It seems that 50% of our confidence is hard wired. In studies with baby monkeys, infants without the confidence gene that were raised by unsupportive mothers were less confident when they reached adulthood. Conversely, the infants with the confidence gene, faired well irrespective of the parenting experience they had. Interesting, but that only accounts for 50%.
For the remaining 50%, we can work on rewiring our brains so that we dial down the doubt, the negative self talk and let the world see our best, most radiant side. Here are a couple of things you can do to feel more confident.
Activity 1 - Three Good Things
A key to confidence is feeling good about ourselves. We need to see ourselves in a good light in order to project that positivity elsewhere. Barbara Fredrickson, psychology professor at the University of N. Carolina and author of Positivity, “positivity doesn't just change the contents of your mind...It widens the span of possibilities that you see.”
Over the course of a week, make a note each day of 3 things that you influenced to have positive outcome, like supporting a colleague when they asked for your help or donating money to charity. At the end of the week, look back over your notes and see how you feel. Repeat as necessary.
Activity 2 - Power posing
For a quick confidence boost, use Amy Cuddy’s power posing method which allows physical posturing to influence self perception. Essentially, if you can spend 2 minutes (this can be done in a bathroom cubicle, if necessary) standing in a “high-power” position (arms high and wide, legs wide, like a super-hero) for at least 2 minutes, you can temporarily change your body chemistry and actually feel more confident.
In another study, she identified the qualities that were most likely to lead to success in the Dragons Den as being “confidence, comfort level, and passionate enthusiasm”. In addition, she discovered that positive posturing (such as standing confidently) can impact on our memories about ourselves, which influences the way we see ourselves.
So time to remember how great you really are and all the good you bring to the world, stand tall and - when you need an extra boost - channel your super hero and get your confidence power!
Life is full of surprises; some are good and some are not so good. Our ability to stay flexible and positive under pressure can have a huge impact on our wellbeing. Resilience is not an innate capability; it's more like a muscle that can be built and strengthened. There are 4 pillars to well being: mental, physical, emotional and social. Each of these can be fortified to help us handle life's ups and downs, reducing the negative impact and allowing you to take it in your stride. In this session, we will talk about a few research-backed techniques that can help you bounce back when you need to.
I loved Simon Sinek’s Start With Why. It felt like he had explained how the world should work. His basic premise is that that we can inspire others by putting the Why (the purpose) before the How (the process), or the What (the product) because it builds an emotional connection. Apple are a great example of a company that do this very well. They have customers who adore them and wait all night in the rain to be the first to use a new product.
I have a strong “bullshit radar” and it is triggered by inauthentic people and organisations. At times it gets so loud, it interferes with my ability to think and function well. I have found myself at odds with people and employers because I find their lack of integral harmony deeply disturbing.
Thats not to say I expect everything to be totally aligned all the time. I also have a huge amount of sympathy for people and businesses that are trying to navigate in imperfect circumstances and have to compartmentalise parts of themselves in order to appear to be sane. A degree of incongruence is a fact of life and we need to be very understanding about that. It’s just when the dirt they have been sweeping under the carpet gets to be bigger than they are, its definitely time to acknowledge it and see what needs to be done.
Usually, people or businesses that trigger my authenticity radar simply do not have a true reason for being. They are normally caught up in the pursuit of a very narrow focusses success (money or fame) rather than being driven by a true mission or vision. This leads to them saying or doing whatever it takes to get them towards their goals. We’ve all met a few of them or seen them on reality TV programs. Some of the extremely “successful” ones have been able to take public office.
Simon Senek’s book is terrific at explaining the benefits of finding your true purpose, but less good on the how. His second book, Find Your Why, aimed to help us all find our purpose, has turned out to be less helpful. You are reliant on having a very astute and insightful friend to point it out to you. Sadly, I and others lack such friends.
Another approach is using Héctor García and Francesc Miralles approach in Ikigai: The Japanese Secret to a Long and Happy Life”. The Japanese letters used to denote, ikigai represent “life” and “to be worthwhile.” Everyones’ Ikigai will be different and some seem more ambitious than others, but having a sense of meaning can contribute to a longer life and improved well being. The Japanese believe we all are born with an ikigai, we just have to find it.
The process is simple, you need to find:
And the intersection of all of those things is your ikigai, your reason for being.
Finding your purpose is very liberating. It becomes the compass that guides your life. Suddenly, it’s a lot easier to make decisions because you know what to focus on and what is ok to let go. I recommend you try it. You’ll need to spend time looking back over your past, at what you have enjoyed doing over the course of your life and see if you can recognise any patterns or themes.
When I did it, I noticed a thread that runs through my life which is about making life easier for people. My original degree was in design. I wanted to mass produce things that would add joy and simplify peoples lives. When I “fell” into the digital world, I quickly found a home in user experience design, again driven by a desire to create experiences that was shaped by the customers wants and needs, not asking them to contort themselves to the shape of the business. And now, as a coach, my driving ambition is to help people find a way to navigate their lives towards what brings them joy and fulfilment rather than being pushed around by false beliefs that have accidentally acquired from childhood onwards.
Finding your life purpose on your own isn’t always easy. I've made a cheat sheet to help you do it. If you need some help, give me a shout.
Photo by Michael Kaufmann from FreeImages
Life is full of surprises. Some are great (marriage, babies, new opportunities) and some are not great (separation, redundancy, ill health, loss of a loved one) but all of them require adjustment to a new reality, and often a new sense of ourselves. Even navigating through happy changes, a person starts off as single, then becomes part of a couple, become a spouse and/or a parent. All new identities, new ways of seeing ourselves and being seen. Some we just leap into fearlessly and some are accompanied by some degree of trepidation.
Less happy changes involve loss, which often need to be mourned. While the phases of grief are well known: denial, anger, bargaining, depression and acceptance (Kübler-Ross, 1969), having a recognised model for it can help normalise the turbulence experienced in the transformation process. In our society, certain losses, like death and illness tend to elicit more social acknowledgement and therefor support than others, like divorce and retirement.
Martha Beck (2001) suggests there are three phases to making changes once a catalyst for change has hit your life:
Birth and rebirth
Especially if the change is significant, there can be a strong resistance to change and there is a temptation to treat it as “just a blip”. An example of this is seen in unhealthy relationships where poor behaviour gets hidden or excused rather than facing the upheaval required to make significant changes.
A lot of the resistance is tied up with identity and the requirement to change the way we see ourselves. The person in an unhealthy relationship may have many negative associations with being single, not being able to maintain a relationship, etc
Change is only possible when there is an acceptance that the old status quo is unsustainable and needs to be dissolved in order to be reformed into something new and improved. There may be a need for time to mourn the loss of the old sense of self. And to get comfortable with what might seem to be uncomfortable and ill fitting at first.
Dreaming and scheming
In order to move forward, we need a sense of what the future could look like. Having a compelling vision is a great motivator for many people and helps them summon the energy required to make a leap into the unfamiliar.
This phase can take the most time. As you start to take action, reality invariably intrudes and, depending on the scale of the change, the journey could be very choppy and challenging. At some points, adjustments (in either the vision or the implementation) will have to be made. Some options that seemed so promising may turn out to be less fruitful and unexpected opportunities will present themselves. Tenacity and flexibility are key in this phase, as well as the need to keep the origin vision in mind, in order to not lose hope and confidence.
Success! The transition is completed
Time to celebrate and really soak up the sense of achievement!
But be careful about assuming you can rest on your laurels. One certainty in life is that everything changes so make sure you are keeping an eye out for new catalysts (good and bad) that will herald a new transition. But the great news is now you understand how it works and what to expect, which will help you get through it again. Do bear in mind, there are all sorts of experts who can help you through these difficult times and asking for support could well help make the journey less of an upheaval.
In terms of getting support through a transition, I can only speak from a coaching perspective. A coach can:
If you feel like you are struggling with some kind of transition, it's important to get some support where you need it. Culturally we are often reluctant to ask for help but, when you do, it's such a relief to be able to talk it through with some one else. Even the process of hearing yourself talking about it allows you to think about it differently. And most people find that a problem shared is a problem halved. And if it isn't, there are many professionally trained people, myself included, who would be able to help.
Beck, M, Finding Your Own North Star, 2001
Kübler-Ross, E, On Death and Dying, 1969
The concept of coaching has been around since the early 1800s, when it was used at Oxford University as a way of describing a tutor who “carried” a student through an exam (Wikipedia). Since then, it’s had a mixed reputation. It’s well established and respected in sport, where it’s acknowledged to give the edge in football, baseball, tennis, especially at the professional level. But often carries negative associations when it is mentioned in a workplace context. At best, it implies wasteful indulgence, along the lines of the original Oxford usage (“why can’t he or she figure that out for him/herself?”) and at worst it signals total incompetence (when HR are asked to coach an under-performer). So people tend to think coaching is for other people, not them.
People often confuse coaching and mentoring. They expect a coach to have a thorough understanding of the topic they are coaching on so that they can pass on handy tips. Timothy Gallwey, (Inner Game of Tennis, 1974) a semi-professional tennis player turned legendary coach, discovered that getting his students to concentrate on actions and not tasks (asking them to say ‘bounce’ when the ball bounced, for example) which allowed them to silence their unhelpful thoughts which led to them make amazing improvements in their performance. His methods were so impactful that he ended up coaching other sports that he was unfamiliar with, like skiing as well as performance coaching in large corporations in the US. He was surprised to find that the most successful coaches were often the ones who knew the least about the subject they were coaching.
Coaching, teaching, mentoring. They are very different tools for very different outcomes. Teaching is very appropriate where the learner doesn’t have enough knowledge to make an improvement on their own. Mentoring can be very helpful in giving information that might take a long time to be acquired naturally. Coaching facilitates insight which leads to improved performance, be that thinking or concentration or doing. Essentially, coaching is what you need when you have a sense of what you want (or in some cases, no longer want) but realise that something is getting in the way of achieving that.
At its simplest, coaching is a framework to help you make a plan to achieve a specific goal, be that getting a promotion, losing a stone or improving your serve. Sometimes, you can achieve that on your own. Coaching will help when you can’t. It’s for the times when you can’t figure out how to get something done. It works for a number of reasons:
I’ll leave you with a great definition of coaching, by John Whitmore, who is one of the key figures in modern coaching: “The coach is not a problem solver, a teacher, an advisor, an instructor, or even an expert; he or she is a sounding board, facilitator who...raises awareness and responsibility."
If you want to know more, send a message or call 07976 913709 and lets start talking!
The 8 Elements of Coaching, created by Mia Horrigan, sums up the skills an effective coach needs to have. Its a blend of directive and non-directive approaches that help individuals and team achieve optimal outcomes. In her article, she talks about her discovery that providing answers (i.e. being the 'scrum mum') may appear to help in the short term but makes teams less independent and resilient in the longer term.
Transformation is "a marked change in form, nature, or appearance: a sudden dramatic change, a metamorphosis or the induced or spontaneous change of one element into another".
Digital transformation cuts right across every part of a business: it challenges existing business models to build and maintain competitive advantage and it impacts operations, often demanding dramatic changes in processes. At its heart are the users' needs - internal and external, that must be acknowledged and met in order to achieve success.
It is driven by the external forces of consumer (user) expectation, market competition, which can change very quickly when disruptive startups join in the fray, empowered by technological advances. We live in fast paced times and its very easy to feel left behind.
Digitisation is a process not a milestone that an organisation reaches and can then consider to have been “achieved”.
And while each journey is tailored and unique, there are 4 phases of digitisation: the early efforts tend to be disjointed, ad hoc activities using technology to support manual tasks. Over time, automation is introduced so that some activities (i.e. forms) are digitised but all processes around them are manual. The third phase is where the technology is largely integrated but only operationally and not strategically. The fourth and most elusive phase is where technology and digital thinking are the lifeblood of the organisation and a fundamental part of the strategy
It often helps to have outsiders come in and act like catalysts to enable and support the organisation to reinvent itself. Change is hard and there is a strong pressure to revert to whats familiar, even if it has negative consequences.