Whether you need to learn a new skill to advance your career or you just want to learn something new and broaden your horizons, lifelong learning is nowadays fundamental to long term success.
Today, the advancement in technology makes the world move much faster than it did even five years ago, and there are more complex changes to deal with than ever. A vast majority of people will inevitably find themselves feeling like they’re not able to keep up if they’re not constantly investing in themselves.
If you want to maximize your learning potential, you can’t afford to neglect your physical and mental health. If you’re a superlearner – or a superlearner in training – you must get serious about self-care. A healthy body and mind can make a big difference to your memory, attention span, and motivation.
Here are a few wellness tips that will take your learning to the next level:
Watch your diet and drink more water: You need to eat properly to retain information. Choose slow-release carbohydrates, vegetables, fruits, and lean proteins. Drink water rather than caffeinated or carbonated beverages. Researchers have found that even mild dehydration can reduce cognitive performance.
Get enough exercise, and rethink your work position: Exercise is one of the best ways to relieve stress. You don’t need to put in hours at the gym, either. For example, a brisk twenty-minute walk is enough to get your endorphins flowing.
If you work sitting down, consider investing in a standing desk. Prolonged sitting can make you feel sluggish, whereas standing helps you remain energized. If you can’t work standing up, at least stand up and stretch every hour.
Learn to meditate:Research shows that regular meditation improves your powers of concentration and cognitive flexibility. It also enhances your general wellbeing, increases your motivation, and helps you feel more optimistic – a wonderful recipe for learning!
You don’t need to meditate for hours every day. As little as fifteen minutes in the morning and evening will make a difference. Sit on the floor or in a comfortable chair. Keep your back straight. You can meditate with your eyes open or closed, but most people fit it easier when they keep their eyes shut.
The goal of meditation isn’t easy, but it is simple. Your aim is to keep your attention focused on your breath. Notice how it feels to breathe in and out. When your attention wanders off-course, bring it back and refocus on your breathing.
At first, this will be hard. Your inner voice might start ruminating on various subjects. A random collection of images might flash through your mind. This is normal. The good news is that within a couple of weeks, it will become easier.
Try holistic treatments to help you relax: Some people learn well under pressure, but most of us perform best when we are both focused and relaxed. For example, getting regular massages is therapeutic for both body and mind. From soothing Swedish massage to energy-based body work, there’s a treatment out there to suit you.
Avoid the comparison trap: Finally, keep your focus firmly on your own progress. Don’t compare yourself to other people. We are all walking our own path. As the saying goes, the only person you should try to outdo is the person you were yesterday. Using someone else as a measuring stick will only make you stressed and miserable.
Pace yourself to avoid burnout
Set challenging but realistic goals, and reward yourself when you reach them. As a superlearner, you probably push yourself hard. That’s awesome, but take care to avoid burnout.
If learning suddenly seems like a chore, it’s time for a break. It’s OK to admit that you aren’t superhuman. We all need downtime – it’s impossible to be in superlearning mode all the time. Always make self-care a priority.
Soft skills have many definitions, one key being emotional intelligence. Research has provided clear evidence that emotionally intelligent leaders are more successful. Many of these studies yield bottom-line results. Yet, many leaders miss the mark. Why? Maybe they believe that strong leadership equates to being tough, they lack confidence, or don’t want to appear vulnerable in their role. Or some may believe it seems too ‘touchy-feely’ or soft. The ‘Soft Side’ of leadership spans beyond technical leaders to all leaders, and really isn’t about being soft (or any of those other things) at all. What it IS about is being confident and secure enough to be yourself with others; its about being humble, approachable and personable; and treating people with dignity, concern and appreciation. It’s also knowing your people, about having compassion and restraint; listening with purpose and responding with care; and caring about the impact of decisions on people. Finally, it’s about sincerity, self-awareness and learning. The ‘Soft Side’ of leading doesn’t eliminate the important responsibilities of managing performance and holding people accountable. It is a ‘both/and’ combination of strengths that leaders need to have to be successful.
As an IT Leader and someone who works in technology, David talks about why the soft side of leading is a significant contributor to success. As technology leaders, we need a diverse set of skills including a heavy dose of soft skills to be a highly successful business leaders beyond our technical skills. These skills range from awareness and management of our mood, an ability to be present and focused to skills in establishing and managing a positive culture where a broad range of perspectives can be explored and synthesized.
David has a strong understanding about the ‘Soft Side’ of leading and demonstrates it effectively.
The soft side of leading is a hot topic today for many articles and books under titles such as Authentic or Gracious Leadership, or the Genuine or Compassionate Leader because it couldn’t be more important than in today’s environment, in our culture, our communities, and in our organizations and its impact to bottom-line business results. The beauty of it all is that when leaders are willing to be their authentic self in business relationships with key stakeholders: teams, peers, customers, etc., great outcomes emerge: trust builds, morale and engagement increases, teamwork and collaboration multiplies within and between groups, and empowerment and accountability grows. Better decisions are made, ‘conflict’ becomes ‘problem solving’, and over time, if practiced by enough leaders, authenticity becomes part of the culture. The old saying that the leader sets the tone couldn’t be truer. All of these lead to higher performance and business results.
Maya Angelou, the American civil rights activist and poet once said, ‘I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.’ Janet Smith Meeks, business leader says in her book Gracious Leadership: Lead Like You’ve Never Led Before ‘Gracious leadership represents the intersection of ultimate respect ad optimal outcomes.’ These inspirational quotes represent what the soft side of leading are ultimately about: Sharing the best version of yourself in service of others. Yet, how do you do that well? It’s often the little things surprisingly, it’s consistency over time. Here are a few tips with examples:
Be personable, humble, authentic:
Make eye contact, initiating conversation with those you encounter on the elevator, in hallways, in the cafeteria, in meetings (even if you’re introverted)
Get to know your people, team members, key stakeholders; remember names, important information; let them get to know you
Acknowledge mistakes, ask forgiveness; show gratitude; be sincere
Ask for coaching, mentoring, training, support when needed
Drop by offices or invite staff to your office to chat
Have your meetings in the cafeteria or other casual spaces at the office
Have lunch with team or 1-1 with team members/others
Author personal example: When I have meetings in cities where team members are located, I always make time to meet and have lunch with them to discuss current issues and learn more about them personally.
Treat people with dignity, concern and appreciation:
Show compassion with a personal note of condolence, get well card; work from home in special circumstance if you can, etc.
Never be too busy to reach out to become aware of what’s going on with other’s needs
Manage performance issues with dignity
Do more listening than speaking so that others feel heard
Give people undivided attention when they come into your office to talk; put everything down, don’t answer your phone
Author personal example: I recall a time when my team was working on a lengthy project and we were closing in on our deadline. We were working long hours, so over the weekend, I put handwritten motivational notes on small post-it’s on everyone’s desktop monitors… simple sayings like ‘Stay awesome… we’re almost there!!!’ and ‘Hang in there, you’re doing GREAT!!!’ I was amazed at the impact that small gesture had the following week on the entire team!
Self-awareness and learning:
Seek feedback for yourself from others regularly
Know what you know, know where your gaps are; fill your gaps with learning and supplement some with smart people and utilize them well
Be clear about your personal leadership philosophy; your own development plan; your organization’s mission/vision/values and share it all with your team and have them hold you accountable
Author personal example: In all my regular 1-1 meetings with team members, I always ask what else they need from me to help them in their role…
Leadership is about building the next generation of leaders. People want to know how their work contributes to the achievement of results and are eager to provide their discretionary effort. People want to feel fully appreciated for the work they do, they want to matter. Step up to the leadership they deserve and deliver them the best version of yourself that you can. You won’t disappoint, and neither will they… I promise!
Patt Hardie, Principal and Founder of The Hardie Group LLC, has 30 years of business experience across healthcare, chemical, utility, contract research and retail industries as an expert leadership consultant, coach, and advisor. Patt delivers impactful, practical solutions that support her clients’ leadership / team development and organizational challenges. She is recognized as a collaborative partner and progressive thought-leader who has the ability to connect with the business and synthesize needs into successful strategies for sustainable results.
As leaders, many of us struggle to find time to refresh our bodies, minds and spirits. I have been a hiker now for decades. Some of my most interesting vacations involved what were for me epic hiking trips such as climbing Kilimanjaro and hiking the Incan Trail. My next target is hiking a portion of the Camino.
As a leader, someone who is generally over committed with tasks and who values taking time to reflect, I find that waking daily and periodic hikes really support my overall success. I have engaged in walking meetings for years and on occasion actually do more hiking that walking meetings. These are with people I want to have indepth interactions with, often of a strategic nature.
This article talks about the benefit of hiking to address anxiety and depression along with building resilience. I want to point out that a significant percentage of our workforce struggles with these issues and we know that being out in the natural world can help address some of the symptoms. Whether you are attending to anxiety or taking time for reflection and strategic thinking, or doing both, hiking is a great option!
Anxiety and depression are incredibly common ailments of 21st Century humans. But while there are a number of different treatments for these illnesses (and you should always discuss your symptoms with your doctor and seek the treatment he or she recommends), too many people overlook one of the best: hiking.
Hiking is often very effective for easing anxiety and depression, and it is a treatment option that is accessible to the vast majority of people. In fact, there are a number of reasons hiking is such an excellent way to feel better, which we’ll outline below.
Exercise Promotes Brain Health
Hiking is a fantastic form of exercise that provides a variety of benefits for your body. It’ll help you lose weight while simultaneously strengthening your muscles. And if you keep at it for long enough, it’ll likely help lower your blood pressure and reduce your chances of suffering from strokes, diabetes or heart disease.
But while these benefits are all clearly valuable, exercise also helps to promote a healthy brain too. If your hikes are strenuous enough to elevate your heart rate and cause you to sweat a bit, they’ll likely help increase the size of your hippocampus – the portion of the brain associated with verbal memory and learning.
Exercise also causes the body to release growth factors – chemicals that help encourage blood vessel development in the brain and support the production of healthy brain cells. And don’t worry, you needn’t hike for very long to start enjoying improved brain health; research shows that even a 20-minute hike can improve the way your brain processes information.
Hiking Is Easy to Do and Affordable
Unlike so many other treatments for anxiety and depression, hiking is available to just about everyone, regardless of your location or tax bracket.
Most Americans probably live within a short drive of at least one hiking trail, even if it is nothing more than a 1-mile loop around the local park. You may have to do a bit of digging to find longer, more challenging or more scenic trails, but you’ll still likely find multiple options within driving distance.
Additionally, hiking rarely costs much – if anything – at all. Some trails require you to pay for parking or for entry to the park, but even these typically offer “frequent use” passes, which will allow you to enjoy the park or trails for very little money. You may also have to purchase a water bottle and pair of hiking boots, but with a bit of effort, you can likely find these things at very affordable prices.
Hiking Helps You to Disconnect from Day-to-Day Life
Chances are, you are constantly barraged by stimuli from the moment you wake up until the moment your head hits the pillow. Your phone, TV and radio constantly buzz with messages, information and entertainment, and you probably don’t have much time to quietly reflect on your thoughts.
But to get away from all of this, all you need to do is strap on your hiking boots and hit the trail. In contrast to our neighborhoods, homes and offices, wilderness areas are generally quiet and peaceful. This helps you to shed some of the stress caused by daily life. Disconnecting from your day-to-day life in this way can be very restorative and help reduce your anxiety and depression.
Obviously, you should still bring your phone along with you for safety’s sake, but maybe you should turn off the ringer for a while – at least until you get back to your car.
Hiking Provides Perspective
Often, anxiety and depression cause people to lose sight of the big picture. Instead of enjoying life, people struggling with depression or anxiety become stuck focusing on the small challenges, failures and disappointments that happen on a daily basis. But hiking in natural settings can help you bust out of this rut and gain a bit of perspective.
If, for example, you find yourself overwhelmed by a big work project coming up, you may find that a hike through your local mountains will help you remember that the project is just a tiny part of your life, and that there is a big beautiful world out there waiting for you to enjoy it.
Hiking Helps You to Build Resilience and Self-Confidence
If you hike for long enough, you’ll surely experience a tough day on the trail. Your feet may blister, you may get lost, or you may find that the trail you chose was a bit too strenuous. But chances are, you’ll find some way to tough out the hike, and overcome these challenges.
This will help build resilience and boost your self-confidence in profound ways. In truth, any challenge you face and overcome will help in both of these respects, but doing so in the natural world often provides the most profound results.
Just be sure that you don’t take this concept too far. It’s always good to challenge yourself and set increasingly difficult goals as you progress, but you must keep safety in mind. Always keep a cell phone on you so you can contact help if you need it and let someone know when you’ll be returning.
You Only Compete Against Yourself: There’s No Pressure to Perform
Many people understand the health benefits that exercise provides, but they aren’t interested in engaging in an implicitly or explicitly competitive pursuit, such as joining the local softball league or gym. This is certainly understandable – especially when you are already feeling depressed or anxious.
But hiking is a fantastic exercise, that lacks the competitive aspects that many of these other types of exercise feature. You are only competing against yourself and – to a lesser extent – Mother Nature. You get to celebrate those times you hike a bit further or complete a loop a bit faster; and yet your tough days, when you don’t perform quite as well, will remain your secret.
Additionally, it doesn’t matter if you go out and hike 1 mile a week or 50 miles a week – the only person you have to impress while you’re hiking is yourself.
Hiking Relieves Stress
Stress is often a contributing factor to anxiety and depression, so anything you can do to help relieve stress should help you feel a bit better. Hiking definitely fits this bill, as it not only provides great exercise (which helps to relieve stress too), but it takes place in gorgeous natural settings.
Scientists have even found that spending time in nature – even simply looking at nature – helps relieve stress and recharge your mind, body and soul. In fact, looking at a natural setting helps reduce pain and accelerate the healing process. And if you hike with a friend or loved one, you’ll often find this helps alleviate your stress even more thoroughly.
As you can see, hiking provides myriad benefits to those battling with anxiety or depression. So, find your closest trail and start trekking. Don’t forget to discuss your anxiety and depression with your doctor (and make sure you are healthy enough to begin hiking if you aren’t normally active), but you’ll likely find that regular hikes are exactly what the doctor ordered.
We’ve all heard the stereotypes around the Millennial generation. They’re narcissistic, job-hop, aren’t loyal, and most of all, entitled. They think they deserve more than they work for, and have unrealistic expectations. Right? Isn’t that what we’re lead to believe when we talk about a generation that populates such a large portion of the workplace? It seems like it, but doesn’t necessarily have to.
The Millennial demographic, as big as it is, is brought up in a technological world that didn’t exist for the generation the preceded it. This generation has better access to internet, cell phones, social media, and information that simply wasn’t nearly as accessible as it was 15-20 years ago. Job postings aren’t posted on a cork board and the resumé is only a small portion of what educating a potential employer looks like.
This means that the expectations are bigger because this next generation knows what can, and is being done.
Let’s take fairly recent news that came out of Sweden, for example. In Sweden, there is talk about moving to a 6 hour work day. Now, as someone in Canada who may not like their job, there are two options. The first is to apply for a job in Sweden with the hopes that the application will be accepted and I can work only six hours a day. The second is that I could ask my employer or government why it is that Sweden is the only country that is doing this, and why we can’t look at a similar practice here in our hometown.
Another example would be around office aesthetics. One office may have a beautiful open concept style and another may be stuck in the ‘70’s with cubicles that limit communication and interaction between employees. Because of the hyper-connected world we live in, information about these great places to work is spreading faster than it ever has before. As a result, people are asking ‘why not me too?’.
No, things haven’t changed around what people need to do to progress another step in the organization, or to work in a more efficient manner by changing the structure and aesthetics of the office, but the way we talk about it might. People need to know that the grass will always be greener, the story is always bigger than the one that is being told, and that there are always exceptions. It is too easy for a story to be posted and go viral, only to be the flavor of the hour and forgotten about shortly after, while still having impact on the people in the office and what they are aware could be taking place.
The world of work is ever changing and the ways we work and the environments we work in are changing just as quickly. Telling stories of the newest office space are nice, but rarely do they paint a full picture of what the office culture is, or what it is like to work there. The next generation is right to ask about the opportunity to advance the workplace they are in, but shouldn’t have expectations to do so. There needs to be open communication within the office from the top-down and from the bottom-up to ensure that the environment created is one the provides the tools necessary and the environment that allows people to naturally do the best work they possible can. This awareness and hyper connectivity, paired with curiosity and desire to change, adapt, and grow, shouldn’t be confused with entitlement, which is a completely different topic.
Eric Termuende is on a mission to change the way we talk about work and get fulfillment from it. A bestselling author, speaker, and entrepreneur, Eric is co-founder of NoW Innovations, and Lead Content Strategist for True Calling Canada., Eric has been featured in Forbes, Inc., Thrive Global, the Huffington Post and many others. In 2015, Eric was recognized as a Top 100 Emerging Innovators under 35 globally by American Express. Eric sat as Community Integration Chair for Global Shapers Calgary, a community that functions under the World Economic Forum. He is a former Canadian G20 YEA Delegate, representing Canada in Sydney in 2014. Eric is currently signed by the National Speakers Bureau and travels the world talking about the future of work and multiple generations in the workplace. In 2016, Eric spoke at TEDxBCIT in Vancouver giving his presentation entitled ‘Bigger than Work.’ Eric has worked and spoken with clients across the world. His new book, Rethink Work is now available on Amazon.
This blog is a guest post from Gary Weber, Author of Happiness Beyond Thought: Brain’s Software. It is the companion to the interview between Maureen Metcalf and Gary Weber on Voice America Radio, Innovative Leaders Driving Thriving Organizations, Who is really in Control: Neuroscience and Reimagining Leadershipthat aired July 10, 2018.
New information will help us “right size” the weighting assigned to the “I”, and understand confirmation bias from an experiential and scientific standpoint.
What is our “conscious” I’s OS’s operating capability vis-a-vis the brain’s “off-line” processor?
The focus of this work is on deconstructing or at least de-energizing the “ego/I-based OS”. Wouldn’t the world be a better place if we could take a global ego/I dimmer switch, and dial them down about 30%?
In looking at different ways to illustrate the problems with the ego/I-based OS, a useful metaphor is that of an elephant and a rider.
The “rider” is the ego/I, and our “conscious” processor that generates the problematic, self-referential internal narrative (SRIN) “blah, blah” about everything and nothing.
The “elephant” is the massively-interconnected, “off line” brain of 800 billion neurons which does all of the “heavy lifting” and most of everything else.
Some powerful comparisons have emerged from neuroscience to define the capabilities of the “rider” and the “elephant”.
The “rider” can handle 7 +/- 2 pieces of data at a time and solve one problem at a time. Its processor runs at 40 to 60 bits/second.
The “elephant” has something like 100 trillionsynaptic interconnections (latest research) for handling and storing information and operates at about 25,000,000 bits/second, depending on applications and assumptions.
The total computing power of the brain is determined by how many discrete areas are operating at the same time.
Obviously, seeing, hearing, smelling, tasting, and touching can go on with talking, texting (not so much), walking, driving, digesting food, breathing and pumping of blood, hauling away waste and sending energy-bearing glucose and oxygen to working areas, problem solving,etc.
Comparing the speed of silicon switching in computers (lightning fast) to our brain’s synaptic switching speed (not so fast), and how much information is stored in the computer’s silicon (none) compared to the information stored in existing synaptic networks (a lot) is complex. Estimates for this parallel processing put the entire brain’s capacity as high as 320 Gigabits (billion bits)/second for the entire brain, > 99.9999+ % of which we are, thankfully, unable to perceive.
There is also a great difference in how parallel processing “assignments” are done in computers vs how the brain likely does it.
However, the bottom line, for our purposes, is that the “rider” is Uber-microscopic, (get it, “Uber” and “rider”?) both in size and capability, compared to the “elephant” is roughly 500,000 to 1.
Why do we listen to it? It’s just a confused press-secretary, disconnected CEO, apologist, critic, etc. contributing little beyond endless “blah, blah”, like many “talking heads” debating a tweet.
As Wei Wu Wei says:
“Why are you so unhappy?
Because ninety-nine percent of what you think,
And everything you do,
Is for your self,
And there isn’t one.”
Confirmation bias – What it feels like
Confirmation bias is simply the tendency to search for, interpret, favor and recall information in a way that confirms one’s pre-existing beliefs. Rather than theorize about it, it is important to get a sense of just how strong our bias is. It is how “fake news” works, as no matter how bizarre or false the story is, we will select the parts that confirm how we already feel.
Reading this, how does this make you feel? Take a minute or two and just get in touch with how/what you feel about the first President of the United States having wooden teeth…good, bad or indifferent.
This exercise is about George Washington, the first President of the United States, who had wooden teeth, as he lost most of his teeth in his twenties.
Write down a few descriptive words about it.
OK, what do you feel if i tell you that it isn’t true?
Finally, it was revealed from third and fourth sources that George Washington also had many teeth in his dentures from the slaves on his plantation.
Take a minute.
Now how do you feel about George Washington?
Write down some descriptive words.
These stories are all true, but did you see how different your feelings were toward George Washington as the different scenarios were considered?
This confirmation bias exercise is from a “the Oatmeal” cartoon which also uses Napoleon, Thomas Crapper, house flies, Jesus, and Roe v Wade, etc. and is strongly recommended. The link came from Saima Yousuf.
Confirmation bias – research
The scanner showed that to create separation from the information, the Default Mode Network was activated to create isolation from the external world and increase internal focus. To actively reduce the emotional conflict, the emotional center, the amygdala, was deactivated.
Other studies have found similar problems with shifting any beliefs that are “directly challenged, especially when these beliefs are central to their identity. In some cases, exposure to counter-evidence may even increase a person’s confidence that his or her cherished beliefs are true.” (many references).
Confirmation bias is a real world problem, particularly in an era of “fake news” and social media with little/no source credentialing, validation or “fact checking”. IME, this is acute in spiritual/religious arenas.
As the authors point out “the inability to change another person’s mind through evidence and argument, or to have one’s own mind changed in turn, stands out as a problem of great societal importance”.
Gary is a Subject/collaborator in neuroscience studies at Yale, Institute Of Noetic Sciences, Baumann Institute, Center for Study of Non-Symbolic Consciousness, Johns Hopkins, Penn State.
From 2000 – 2004 he was Associate VP of research for Penn State responsible for all technology transfer operations of University including angel investing, venture capital, licensing, patenting and start-up support. Responsible for external industrial R&D contracts and interfaces with the University.
In the late 90’s Gary was SVP Science and Technology for PPG responsible for all corporate R&D w/four research laboratories, approx. 1000 engineers, scientists and technical folk, and $260MM budget. Member of Executive Committee. Since then he has been researching and writing about happiness beyond thought. He is applying his extensive research skills to helping leaders.
This guest blog is a guest post provided by Nestmaven, a blog focused on helping people sleep. We selected this specific blog because it ties rest to stress and effectiveness. If you are not sleeping well, your resilience will be lower and it will, over time, impact your ability to lead. It is a companion to the Voice America Interview with MaryAnna Klatt, PhD, Mindfulness: Manage Stress to Improve Performance on Voice America, Innovative Leaders Driving Thriving Organizations.
The National Center on Sleep Disorders Research estimates that approximately 40 million Americans have some kind of sleep disorder. This encompasses a wide range of illnesses and conditions that include insomnia, sleep apnoea and restless leg syndrome.
Sleep-related disorders are on the rise and many illnesses that people are suffering from during the day, may be connected to poor sleep, at night.
Depression, weight gain and high blood pressure are just a few of the health issues that can be related to insufficient sleep and the connection between poor sleep and stress can be a cyclical one.
Too much stress can cause you to have a bad sleep, leading to mental and physical health issues which can, in turn, cause stress in daily life, leading to poor sleep at night.
Understanding how stress and sleep are connected is the path to getting a handle on the problem and learning how to manage stress during the day can only help improve your overall health and wellness and, hopefully, lead to better sleep, too.
Your Body On Stress – What Exactly Is Stress And How Does Your Body Handle It?
Stress is defined by the Oxford English Dictionary as “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”
In short, it is the way by which your body experiences and manages external pressures, whether they are mental or physical.
A normal level of stress can actually be good for the body and can motivate you to work harder, focus and even improve performance.
But, this is only the case when the cause of the stress is short term. Too much stress can have the opposite effect and lead to chronic health problems. To understand why, it is important to know how exactly your body responds to stress on a physiological level.
Normally, when faced with a situation of stress, your nervous system causes your body to release stress hormones, particularly cortisol, adrenaline and noradrenaline.
This is part of what is known as the “fight or flight” response in the body and it’s the system that gets you ready to fight or flee your challenge or dangerous situation. These hormones subside once the external threat is removed and the body begins to relax again.
But, when you are under stress continuously, this aggravation to the nervous system doesn’t subside and it can have a devastating effect on your overall health.
Incessant stress causes your blood pressure to be continuously raised, putting a strain on your heart and circulatory system. Breathing is affected, heartbeat becomes rapid and you might be in a near constant state of holding your breath or hyperventilation.
With long term stress, muscles are continuously tense, which might cause headaches and neck strain and continued, heightened levels of cortisol can cause weight gain and inflammation in the body, leading to a suppressed immune system.
Digestion is also affected, as raised cortisol levels cause you to crave and eat more fatty foods, as it helps your body prepare for a dangerous and threatening situation and you might start to suffer from heartburn and acid reflux, as your stomach produces more acid during times of stress.
Your endocrine system, regulated by the brain, is also affected. This can have an effect on everything from mood and tissue health to blood sugar metabolism and reproduction.
It’s no wonder you can’t sleep when your stress levels are raised, as your body is in an ever-ready fight mode on a physiological level, ready to tackle whatever danger is coming your way.
5 Ways In Which Stress Affects Your Body
Endocrine system – Stress causes the adrenal gland to release epinephrine, or adrenaline and norepinephrine, or noradrenaline, into the body, which helps your body respond to danger by increasing heart rate, constricting blood vessels and converting fat to energy. Your body also releases cortisol during stress, which has many damaging effects on the body when unregulated. The increase in hormones causes the liver to produce more glucose and strains the body’s ability to reabsorb the sugar, causing diabetes. Even more frightening, an Australian study showed that chronic stress increases the rate and volume at which lymphatic vessels drain cancerous tumours, helping them to spread throughout the body.
Respiratory system – Stress can cause increased and shallow breathing or holding of your breath, meaning that cells don’t get enough oxygen. This can lead to dizziness, lack of concentration and you could even temporarily lose consciousness.
Circulatory system – When you are under stress, your heart beats faster, working to pump blood quickly around your body to get it ready for action. Blood pressure is raised and when under stress and it can be raised for too long, causing long-term problems for the body.
Digestive system – Heartburn, acid reflux, ulcers and esophageal spasms are all health issues that can be tied to stress in the body, as your body produces more acid and controls what nutrients you absorb during times of high stress. This can also cause constipation and diarrhoea.
Musculoskeletal system – During times of high stress, muscles are constantly tightened, leading to pain, injury and chronic issues like migraines and tension headaches.
5 Top Causes Of Stress
The American Psychological Association conducts an annual “Stress in America” survey, in which they determine how stressed Americans feel and what exactly keeps them up at night.
Released in November 2017, the most recent poll shows the most common sources of stress are as seen in this infographic.
While this report showed that American’s stress levels in 2017 were at levels consistent to those in 2016, nearly half (46 percent) of Americans polled reported that lying awake at night in the past night was one outcome of their stress levels.
This is a marked increase from 2016, when 40 percent of Americans reported sleeplessness due to their stress levels.
Further to this, 34 percent of people polled reported that they felt fatigue due to their stress.
How Stress Keeps You Awake At Night – The Vicious Cycle Of Bad Sleep And Stress
There are many ways in which the above mentioned physiological changes can make for a poor sleep. Heightened adrenaline levels and increased heart rate can cause tossing and turning and a feeling of restlessness.
When your body is experiencing chronic stress, it thinks it’s in a state of perpetual danger and that it shouldn’t be sleeping! You might be able to fall asleep but not stay asleep and you might wake up frequently in the night.
You might find it hard to calm your thoughts and lay awake at night, worrying about your finances, relationship, work or whatever else is bothering you.
Overwork or being too busy during the day can also lead to stress and leave yourself with not enough time to get a good sleep. If you find yourself with not enough hours to sleep, you might not fall asleep easily when you finally do go, because you are overstimulated and overworked.
With no time to wind down at the end of your day, your body forgets which is rest time and which is time for action.
Not enough time and too much stress in your day might also mean that you don’t have enough time to exercise, make time for friends and family or do otherwise relaxing and healthy activities that relieve stress, leading to a poor sleep at night.
After a bad sleep, you might need more caffeine to stay awake, causing a vicious cycle in which you can’t get to sleep at night, because you’ve had too much caffeine. These are just a few of the ways in which stress can keep you up or ruin the quality of your sleep.
How To Lower Stress Levels To Improve Sleep
While there are a few chronic sleep conditions that may require medical intervention, like sleep apnoea and insomnia, if your sleep loss is due to stress, there are some things you can do to help yourself. Check out some of these tips and tricks to relieving stress and incorporate a few of them into your daily life, to see if you notice any difference in sleep quality.
Increase Your Exposure To Daylight
If you work inside a dark office during the day or live in the northern hemisphere, you might not be getting enough daylight and your sleep might be affected.
Studies have shown that exposure to sunlight or bright indoor lights during the morning hours helps people sleep better at night.Adequate daylight is also shown to decrease depression and stress.
Help calibrate your circadian rhythm by making sure you get lots of daylight and if you can’t, consider investing in a light therapy device to keep near you, during the day.
Make sure you are giving yourself time to exercise during the day. Exercise is considered by health professionals as one of the best ways to maintain mental health and reduce stress.
So, it stands to reason that if your body feels better, so does your mind.” Exercise releases endorphins into the body that not only make you happy but help reduces stress and improve sleep.
Try Some Natural Relaxation And Wellness Techniques
Meditation, yoga and other relaxation techniques have all proved effective for stress and sleep disorders. There are plenty of guided meditations and yoga routines geared specifically to those with problems sleeping.
Take some time out of your busy day to wind down at the end of it.Even if you have only 10 minutes for a short meditation before you go to bed, you may see a positive result.
You don’t need any special skills or to follow any religious dogma, so give it a try. No time? Fall asleep to music or nature sounds geared especially for deep sleep. Here are a few of our favourites:
You might find that incorporating some aromatherapy into your life can help you sleep. One 2017 study showed that patients in intensive care that could not sleep well had an increased quality of sleep and reduced level of anxiety by using lavender oil.
There are many different ways to use essential oils to help you relax and sleep, including air diffusers and pillow sprays. Lavender and camomile are two popular essential oils with relaxing properties.
Have a bath before bed with a few drops of lavender or sleep with an air diffuser on near the bed, to both moisturize the air and infuse it with a relaxing aroma.
Make Your Room A Den Of Zen
Give yourself a chance to relax and calm down before bed. Never bring your work to bed and invest in a good bed with linens in calming colours, like white and grey. Keep your room clear of clutter and other stressors and keep your tablets and other devices out of the bedroom. Establish a relaxing night time routine that starts at least an hour before you try to hit the pillow.
It does this by helping you prioritize your problems, fears and concerns as you work out the issues that are causing you stress and can also be used as a tool to track your day to day stressors and triggers, so you can learn better ways to control them.
Sort Out Your Finances
65 percent of Americans lie awake due to money issues. Sometimes easier said than done, sorting out your finances can be a good way to reducing your stress and helping you to get a good night’s sleep.
While it might not always be easy to reduce financial stress, you might be having trouble sleeping because you havebeen avoiding your financial problems and, because they don’t just “disappear”, they will haunt you, at night.
By looking at your finances honestly, consolidating debt and coming up with an actionable plan, you can slowly work to make positive changes and reduce your financial stress. (5 strategies to Deal with Financial Stress) .
Look To Supplements
Before turning to sleeping pills, consider supplements and herbal remedies to help you sleep. While all supplements should be taken under the guidance of a physician, melatonin, tryptophan, B12 and magnesium are some of the useful ones that might help you, as well as herbal teas that contain valerian, passionflower and camomile.
Adjust Your Diet
Apart from making sure you get enough exercise, a healthy, balanced diet is an important part of the stress/sleep equation. Lower your caffeine consumption by the afternoon, so that you aren’t keeping yourself awake.
Don’t eat too close to bedtime and make sure your diet isn’t too heavy in sugar and carbohydrates, which can wreak havoc on your blood sugar and energy levels. Give your body a chance to fast in the evening and cut out late night snacking.
Seek Professional Help
If nothing seems to work and you’ve tried all of the above, you might do well with the help of a sleep specialist. If you have eliminated the possibility of a medical condition, such as apnoea, a sleep specialist can try to determine why you aren’t sleeping and what to do about it.
Sleep clinics can monitor your breathing and heart rate when you are sleeping, to make sure that you don’t have a medical problem and to determine if it is stress related, or something else.
Take charge of your wellness and look into how stress might be affecting your sleep and how lack of sleep is affecting your stress levels! A serious matter, high levels of stress can have lasting consequences on your health and wellness and lead to life threatening diseases and bigger problems than just being tired.
By learning about what is happening inside your body during times of stress, you can better understand how to change or modify your environment and routines and gain some control of your body, inside and out. And, by employing just one or two of the above techniques to manage stress, you might notice a big change in your mental and physical health and sleep quality.
Please check out the interview with Belinda Gore and Mark Palmer giving more in-depth information about building resilience.
This guest blog is a guest post provided by John Parrott who runs Relax Like A Boss, a blog that teaches people how to reduce stress and relax in a busy world. It is a companion to the Voice America Interview with Belinda Gore and Mark Palmer, Building Resilience, A Key Foundation for Change on Voice America, Innovative Leaders Driving Thriving Organizations.
Why Use Relaxation Techniques?
We all feel stressed from time to time…
But did you know that this can be incredibly harmful?
Simply practicing relaxation techniques for just half an hour a day can produce effects similar to those of antidepressants, without any side effects.
– Lowers Blood Pressure.
Although researchers aren’t certain of the exact mechanisms involved, chronic stress has been shown to raise blood pressure and worsen heart function.
High blood pressure can create a number of health problems, from insomnia to strokes and cardiac address.
Regulating stress levels with relaxation techniques can significantly reduce this risk.
In one study, patients that underwent just 10 minutes of slow breathing exercises saw a significant reduction in systolic blood pressure.
It is thought that the daily practicing of similar techniques can help to keep stress-related hypertension under control, improving overall health and wellbeing.
– Boosts Immune System.
Prolonged stress has been proven time and again to hamper the function of the immune system.
This is, in part, because the body is less able to fight inflammation when under high-anxiety conditions due to chemical changes in the body.
Simply by reducing overall stress levels, inflammation can be regulated and many diseases, from the common cold to rheumatoid arthritis, avoided.
Physical Relaxation Techniques.
1. Breathing Exercises.
Breathing exercises have been recognised for centuries as a powerful tool for relaxation.
From the towering mountains of Tibet to the humble office of a psychological therapist, breathing is an incredibly versatile, easily-accessible way to reach a state of calmness and serenity.
Breathing exercises, also known as diaphragmatic breathing exercises, involve taking long, deep breaths into the stomach rather than the chest.
Find a comfortable position, seated or lying down.
Breathe slowly into your stomach through the nose, keeping your chest still. It may help to place one hand over your abdomen and the other over your chest, ensuring that only your moves as you inhale.
Exhale through pursed lips, your mouth relaxed. Release tension from all parts of your body as you breathe out.
Continue for 5-10 minutes, 2-3 times daily.
This exercise isn’t limited to the yoga mat, the quietness of your bedroom or a social situation. It can be practiced anywhere, at any time.
Whenever you begin to feel stressed, simply turn your focus to your breathing and continue until calmness is restored.
2. Progress Muscle Relaxation.
Based upon the premise that muscle tension is the body’s response to poor mental health, progressive muscle relaxation has been known to significantly improve symptoms of stress and anxiety.
This technique involves identifying tension in individual muscles by contracting them. This tension is then released slowly and under control.
Practicing muscle relaxation can provide a wealth of psychological benefits, from improving mental health to boosting physical performance.
It is also suggested to lead to increased blood flow, boosting local metabolism and, in turn, reducing pain and muscle spasms.
Progressive muscle relaxation should be practiced whilst lying down. Choose somewhere free from distractions and where you can lie and stretch out comfortably.
Breathe in slowly, tensing the first muscle group you choose – but not to the point of pain. Hold this contraction for 5-10 seconds.
Exhale, relaxing your muscles fully and quickly.
Relax for a further 10-15 seconds before moving onto other muscles. Notice any changes in your state of mind and body as your practice deepns.
Continue to work through the rest of your body, paying attention to every sensation.
Finish by counting to 10, in complete stillness, and bring your awareness back to the present moment.
The concept of humming for relaxation brings to mind pictures of monks perched atop tall hills, monotonous notes being held for several seconds at a time in a state of total serenity.
In reality, the practice of humming isn’t quite as mystical or spiritual as it is stigmatized to be. It’s an incredibly simple and effective relaxation technique.
Dissolve worries by calming the mind.
Give time for reflection.
Help bring about feelings of peace.
Relieve stress and anxiety.
Simply find a quiet place to sit, relax the body, inhale and let out a long ‘hmm’ sound as you exhale.
When you run out of breath, breathe in and repeat. Continue this exercise for 10-15 minutes.
Yoga is not only a powerful way to reduce stress and anxiety, but also an excellent form of exercise for the body.
It’s a practice that’s been used for millennia, its roots set in schools of thought like Hinduism, Jainism and Buddhism.
Yoga is an incredibly relaxing practice. As is written in the Yoga Sutras of Patanjali, ‘Yoga is the suppression of the activities of the mind.’
Many studies have even recognised yoga as an effective intervention for illnesses such as asthma, schizophrenia and heart disease.
Here’s an outline of a basic yoga practice. Be sure to explore the varying branches of yoga, constructing a plan the best suits your physical capabilities and preferences.
Begin with a short meditation or humming exercise to calm the mind.
Move from warming up with sun salutations to a mixture of standing poses, backbends and forward bends. Be sure to focus on all muscles of the body, from the neck to the feet.
End your practice with shavasana, lying still on the floor.
Take these final minutes of your practice to relax fully, letting the business of your mind settle with body.
5. T’ai Chi.
The Chinese martial art of t’ai chi is known not only for its value in defense training, but also its numerous health benefits.
T’ai chi has been reported as being beneficial in treating a number of ailments, including Parkinson’s and diabetes. Furthermore, the art of of t’ai chi has been proven to have beneficial effects against a range of mental disorders.
The practice of t’ai chi is centered around improving the flow of ‘chi’, the Chinese concept of intangible energy. It is an incredibly effective way to calm the mind, practice mindfulness, and reconnect with the here and now.
Physical exercise is known to stimulate the release of endorphins – hormones that interact with the brain and trigger positive bodily feelings, similar to those associated with morphine.
For this reason, exercise is known for its ability to alleviate the symptoms of depression, chronic stress, and other mental illnesses.
‘There’s good epidemiological data to suggest that active people are less depressed than inactive people’, says James Blumenthal, PhD of Duke University.
Based on a number of studies, Blumenthal concludes that physical exercise is comparable to antidepressants for patients with major stress and depressive disorders.
Exercise doesn’t have to be grueling and painful. Even light, steady walks can have significant effects in reducing stress and anxiety.
Relaxation Techniques for the Mind.
Meditation has been proven time and again to have significant value in boosting not only mental health, but also the function of the immune system.
This is, in part, due to telomere lengthening.
Short caps at the end of DNA called telomeres work to shield our genes from damage. Without telomeres, DNA is exposed to harm from our external environment, wreaking havoc on our bodies and, in many cases, causing cancer and other diseases.
The amygdala, an area of the brain linked with anxiety and stress, was shown to reduce in size. Participants also reported significant improvements in their overall wellbeing.
Here is a brief overview of the practice:
Take a comfortable seat somewhere quiet and free from distraction.
Begin to breathe deeply into the base of the stomach.
Allow your mind to quieten, holding your focus on the breath.
When you find yourself lost in thought, gently return to your breathing.
Continue for 10+ minutes daily.
8. Listen To Nature Sounds.
‘Looking at beauty in the world, is the first step of purifying the mind,’ – Amit Ray.
No method of relaxation is quite as overlooked as the simple practice of listening to nature; the sounds of birds singing, rain pattering on the tops of trees, wind whistling, waterfalls…
When you find your mind overrun with anxiety or by stress, simply reconnect with nature.
Step outside, take a deep breath, and embrace the modest beauty of the world around you.
9. Get Into A Routine.
Stress, anxiety, and many forms of emotional turmoil can arise from a lack of order in our day-to-day lives.
Whether it’s being frequently late for meetings or having an untidy bedroom, seemingly harmless areas of our lives can mount up and cause us a great deal of discomfort if left unchecked.
Simply establishing a daily or weekly routine, built to maximise productivity and wellbeing, can have tremendous effects on overall wellbeing.
Take some time out of your day to assess your daily habits.
Ask questions. Do you do enough of the things you love? Does your everyday life lack productivity? Are you acting in accordance with your goals?
When you have considered the areas of your daily routine that could benefit from a little TLC, put together a plan of action to eradicate unnecessary stressors from your life.
10. Listen To Music.
Music has long been recognised for its powerful impact on mood and wellbeing.
However, for the purposes of entertainment, music has become incredibly commonplace in society. It’s everywhere, from the car radio to television to the supermarket.
Rarely do we give music our complete, undivided attention.
Simply sitting and listening to a piece of music in full, free from all other distractions, can be an incredibly relaxing and therapeutic technique.
Choose a peaceful, soothing track or album to enjoy. Perhaps light some candles and enjoy the melody with a hot mug of tea in hand.
Then spend as many seconds, minutes or hours as you please tuning into the sounds you hear, and nothing else.
11. Practice Mindfulness.
Many forms of emotional turmoil result from a lack of mindfulness.
Mindfulness, at its core, is the simple act of focusing our awareness on the present moment, allowing the busy mind to relax into the here and now.
Many causes of day-to-day stress are chained to events of the past or future. Worrying about deadlines, the safety of loved ones, and any event that lies outside of this very moment can be the cause for a great detail of unrest.
By returning our focus to this moment, we free ourselves of unnecessary unhappiness and learn to appreciate every second of being alive.
When you find yourself becoming stressed or anxious, begin to expand your awareness to the this moment and all it contains.
Tune into the sensations inside your body, the sounds, sights and smells around you and the current situation you find yourself in.
Self-hypnosis, or hypnotherapy, can be a highly successful way to reduce stress and clear the mind of unwanted thoughts.
The foundation of hypnosis is hinged upon the theories of world-renowned psychologist, Sigmund Freud.
It is believed that the unconscious mind contains all thoughts, values and ideas that we cannot access willingly. Instead, it influences our behaviour and emotions without us knowing.
By tapping into the subconscious mind through hypnosis, individuals and therapists attempt to rewrite its contents and improve mental health by deleting negative thinking patterns.
Here’s how to practice self-hypnosis:
(Before you begin your practice, create 2-3 statements that you wish to revisit during your practice. Theoretically, these statements will be planted into your subconscious once a state of hypnosis is reached. Examples mind include ‘I am stress free’, ‘I am not my thoughts’, ‘I am relaxed at work’.)
Begin by feeling physically relaxed and comfortable. Put on comfortable clothes, perhaps practice some yoga or take a warm bath, and enter your practice feeling relaxed and at ease.
Identify an object to focus on. Ideally, choose an object that will require you to look slightly upwards or directly in front of you.
Attempt to clear your mind of thoughts. Focus intently on your chosen object, allowing all other thoughts to gently fade away. This may take some time, and it isn’t easy. If your mind wanders, simply return it to the object.
Expand your awareness to your eyes, feeling them become heavier and slowly closing.
Relax your muscles further with every exhalation. Slow your breathing as you settle deeper with each out-breath.
Visualise an object swaying slowly back and forth. This may be a pendulum swinging or a pocket watch moving from side to side – anything with a slow, regular pace.
Begin to count slowly down from 10 in your head. Tell yourself that you are relaxing deeper and deeper after every number.
Believe and remind yourself that, when your countdown is complete, you will have reached a hypnotic state.
Once in a state of hypnosis, return to the statements you prepared before your practice. Focus on each, visualising it intently and repeating it over and over, maintaining a state of total relaxation.
Slowly count back up to 10. As you progress, become more energetic and alert; reverse the process you used before to reach a state of hypnosis.
When you reach 10, return to your day with a renewed sense of calm.
Social Relaxation Techniques.
13 Practice Gratitude.
Taking just a few moments out of our day to practice gratitude, cultivating appreciation for what we have, is an effective way to reduce stress and encourage feelings of contentment.
When you find yourself consumed in thought and emotion, simply turn your focus to that which you’re grateful for.
That may be family or friends, your job, health, freedom, or even just life itself. Often these modest blessings are overlooked. Reminding ourselves of all that we are fortunate to have can bring us happiness and peace of mind.
14. Reflect On What Makes You Happy.
Humans have a troublesome propensity to focus on the negative of every situation. And there’s a good reason for this.
Many years ago, pessimism served a handy survival mechanism. Our cave-dwelling ancestors developed a tendency to identify problems and hazards rather than contemplating that which made them happy.
As a result, they’d strive for more – more food, better shelter, larger families, and these desires would serve the purpose of helping our species to survive.
Those that sought more increased their chances of survival. Thus, they passed their character traits through many generations.
What was once an evolutionary blessing, however, now manifests itself as a scourge on our mental health.
It can be easy to focus on the negative aspects of our lives; to desire more than we currently have and become disheartened and stressed as a result.
Simply switching your focus to the things that make you happy, whether that be a delicious food, cherished memories or loving family members, can work wonders on our stress levels.
When plagued by pessimism, make a conscious effort to list off 5 things that make you happy. If your mind reverts back to negativity, recenter your awareness on that which fills you with joy.
15. Random Acts Of Kindness.
Executing random acts of kindness is a quick, easy and extremely powerful way to reduce stress and promote feelings of joy and contentment.
Here are some examples:
Complimenting a stranger.
Buying a meal for a homeless person.
Expressing your love to a friend.
Donating to charity.
Smiling at passersby in the street.
These small, seemingly trivial acts of kindness have the power to lift your own mood whilst brightening other people’s day.
How To Make The Most Out Of These Techniques.
Here’s a few ways to make the most out of these relaxation techniques…
– Be Persistent.
While a one-off relaxation session won’t do you any harm, in order to feel the full benefits of your practice you should aim to engage in it as often as possible.
– Be Consistent.
In order to be persistent, it helps to be consistent with your timings.
Whether it be yoga every weeknight, meditating at 7am every morning or writing in a journal before bed every evening, consistency will ensure that you stay committed to your practice and set aside enough time to engage in it.
– Find The Techniques That Work For You.
T’ai chi may not be for you, and that’s okay. Finding relaxation techniques that you actually enjoy will increase the chances that you stay committed to your habits.
– Optimise Your Environment.
Practicing these techniques in a quiet, peaceful setting with minimal distractions will ensure that you get the most out of the time you spend.
The national economies of the world have grown to be so integrated and interdependent over the past twenty-five years that a significant number of companies operate today as if the entire world were a single market or entity, comprising many different, interconnected sub-markets, and crossing borders, cultures, time zones, and languages. This high degree of interconnectedness or globalization, brought about through the impact and use of technology, melds with the chaos and continuous change of today’s business environment to create a highly dynamic, complex, borderless, multicultural context within which businesses must learn to operate, or suffer the undesirable consequences of being left behind. Organizations must find constructive ways to adapt to survive, and the most adaptable organizations will be best positioned to explore all possibilities and to respond with innovative solutions to the complex challenges they face.
Organizations are discovering that globalization demands that leaders master different skills than were required in the past. The world is increasingly characterized by volatility, uncertainty, complexity, and ambiguity (VUCA), and global leaders need new competencies that enable them to respond accordingly. Global leaders deal with intricacies that differ significantly from non-global contexts and must demonstrate cultural adaptability and sensitivity. Yet, many organizations are finding that their supply of global leaders, or even individuals with the potential to become global leaders, does not match the demand. In today’s world, the race is not won by the swift, strong, or smart—the race goes to the most adaptable, those who learn from experience and co-evolve with the complex adaptive systems within which they work and live.
Leadership plays a critical role in an organization’s long-term success, and innovation has become a strategic necessity in today’s business environment. In short, global leadership and innovation have a greater impact today than ever before. Despite the volume of resources exploring both leadership and innovation, most approaches provide directional solutions that are merely anecdotal and lack sufficient information to allow leaders to make measurable change. Add to this equation the importance of developing global skills, and leaders face an even greater challenge. Technology and increased access to information continue to accelerate the pace of business and of change and organizations are often too overrun with change to handle the torrent of emerging demands.
Questions on how to lead and where to innovate remain puzzlingly philosophically: What is the role of global leadership in a time of looming uncertainty? How will organizations innovate to overcome challenges that are largely unprecedented? In a new climate of business, is there a formula for creating success in both areas?
Becoming a better global leader and optimizing innovation jointly hinge on your ability, as a leader, to authentically examine your own inner makeup and diligently address some challenging limitations. Leadership innovation happens naturally and can be accelerated through the use of a structured processes involving your own self-exploration, allowing you to authentically enhance your leadership beyond tactical execution.
Despite their collective value, many conventional applications of leadership and innovation have often proven elusive and even problematic in real-world scenarios. For example, if the leadership team of a struggling organization drives initiatives that focus solely on making innovative changes to incentives, products, and services, without also advancing strategic purpose, culture, and team cohesiveness, they will ultimately miss the greater potential to create a comprehensive turn- around in the organization. Productivity and system improvements are undoubtedly critical, but how employees make sense of their work experience is equally vital to team engagement and commitment. Innovating products and improving functionality—without also creating a better and more meaningful team environment, or a more supportive organizational culture—often appears to pay off in the short term, yet produces lopsided decision-making and shortsighted leadership that create lasting adverse consequences.
Knowing that the future of organizations is irrevocably tied to a world of erratic change, we can no longer afford to improve our systems and offerings without equally advancing our leadership capacity. Leadership empathy and the ability to inspire cultural alignment, along with other important leadership activities, will make a significant impact on your organization and must be implemented as shrewdly as is strategic planning.
Combining global leadership with innovation, then, requires you to transform the way you perceive yourself, others, and your business. By earnestly looking at your own experience—including motivations, inclinations, interpersonal skills, and proficiencies—you can optimize your effectiveness in the current dynamic environment. Through reflection, you learn to balance the hard skills you have acquired through experience with the meaningful introspection attained through deep examination— all the while setting the stage for further growth. In essence, you discover how to strategically and tactically innovate leadership the same way you innovate in other aspects of your business.
Maureen Metcalf, CEO and Founder of Metcalf & Associates, is a renowned executive advisor, author, speaker, and coach whose 30 years of business experience provides high-impact, practical solutions that support her clients’ leadership development and organizational transformations. Maureen is recognized as an innovative, principled thought leader who combines intellectual rigor and discipline with an ability to translate theory into practice. Her operational skills are coupled with a strategic ability to analyze, develop, and implement successful strategies for profitability, growth, and sustainability.
The world is in disruption! You are at the forefront of change. Increasingly, everything we do is impacted by technology from how we communicate with others, connect at work, learn at school, and live our lives. As technology continues to seep into our lives we become accustomed to it and dependent on it, putting pressure on workplace leaders, education systems, and even ourselves to rethink how we approach this divergent world of work, leadership, lifelong learning, skill development, and careers. The
continuing accelerated pace of technology and competitive forces is causing workplace environments to become more technical, diverse, and in need of leaders who understand how to deal with disruption.
This new landscape requires contemporary styles of leadership and new techniques for managing organizations. Today, there are unique pressures on company leaders, workers, and educators to change the ways they prepare and plan for modern-day jobs and careers. This interview and Tracey’s book, Digital Disruption: The Future of Work, Skills, Leadership, Education and Careers in a Digital World, offer educators, executives, and students a fresh approach for how to navigate the future to ensure success. They cover the key forces impacting the future of work, industries, leadership styles, skills, and education with a focus on how to remain relevant in an ever-increasingly complex digital world.
Here are the 10 disruptive predictions for 2018.
Disrupted Society. Society is hyper‐connected, dependent and, in some cases, addicted to continuously being “connected.” And the expectation is that this will be increasingly the case. If you sleep with your phone, panic if it is missing, text numerous times a day, have numerous apps you use daily, frequently post selfies on social media, and buy most items on‐line, and are an Amazon prime member, it is a seamless part of your life. This is you.
Disrupted Work. There are many shifts in the work place. One is extreme longevity, meaning many people will work 60 years to afford to retire. This also means a multi‐generational workforce. How we work together will need to change, in addition to how many years we work.
Disrupted industry. We often hear about Uber, Air BNB and Amazon. Traditional industries are being disrupted at an accelerated rate. It is imperative that leaders pay attention to not only their industry but also those tangentially connected to monitor trends—and anticipate the impacts they will have on you.
Disruptive Leadership. If work and industry are disrupted, do we need disruptive leaders? To compete, leadership needs to change because a VUCA (Volatile, Uncertain, Complex and Ambiguous) world requires new kinds of leaders.
Women as disruptive leaders. Women are Corporate America’s killer app. Women are skilled, educated, have modern-day leadership skills, collaborate, trust, see the big picture, promote employee engagement, and have in-demand skills.
Disruptive Diversity. Diversity is strategic for disruption. Innovation and diversity go hand-in- hand invest in 2018. Delivering products and services to a diverse customer base means having a diverse design team and workforce.
Disrupted Careers. With all the changes to work and industry, jobs will most certainly change. It is important to keep current with technology, make lateral moves and continually build skills.
Disruptive skills. Everyone will need additional and new skills, for some people, Social Intelligence will need to increase, in a digital world. Do you see how you are perceived as a leader or team mate? Can you read the room and get a feel for what people think of you? Others will need to increase their ability to make sense of the increasing volume of data and turn the insights into action.
Disrupted Education. Education must supply the world with capable people who can work, think and be relevant in the digital world they will work in. Integrated work and learning strategies is a path many colleges are taking with employer Internships, apprenticeships, job shadowing, and summer jobs.
Disrupted selves. Are you taking time for a “career selfie”? Have you mapped out your career trajectory? Do you collect data and review your progress on a regular basis? If not, you are likely to be missing opportunities to make the series of small changes that will keep you current and relevant.
Disruption is on top of everyone’s mind. As technology rapidly accelerates, so does fear of the future. People are worrying about the impact of future technologies on our lives, how we lead firms in the digital era, our personal careers, and future jobs. Some people are tackling this head on and some are somewhat resistant or frozen in their track because the newness and pace of change. What are you doing in each of these areas to ensure you manage the disruption rather than being disrupted?
About the author
Dr. Tracey Wilen is a researcher and speaker on the impact of technology on society, work, leadership, education, and careers. A former visiting scholar at Stanford University, she has held leadership positions at Apple, HP, and Cisco Systems. She was an adjunct professor at several Bay Area colleges, teaching classes in business, technology, and women’s workforce topics. Dr. Wilen has authored or co-authored twelve books including Employed for Life (2014), Women Lead (2013) and Society 3.0 (2012). She has appeared on CNN, Fox, and CBS News and is a regular guest on radio and TV shows across the US as an expert contributor. Dr. Wilen was honored by the San Francisco Business Times as the Most Influential Woman in Bay Area Business.
This blog is a guest post and companion to the Voice America Interview on “Innovative Leaders Driving Thriving Organizations” with Christopher Cooke and Sheila Cooke on October 17, 2017, Navigating the holistic Worldview Membrane.
The Netflix series, “Designated Survivor”, offers a refreshing story about a president who is able to manage incredibly difficult circumstances.
In the TV series, low-level cabinet member Tom Kirkman unexpectedly becomes president after a devastating attack on Washington, D.C. He gets in by emergency protocol because he was named “designated survivor”. In the conspiracy, his forced selection is intended to lead to social failure, making way for dictatorial takeover. Yet against all odds, he and his administration lead with aplomb.
Why? Because his thinking is different – he values civility and all life. He envisions novel solutions that work. He engenders flexible and creative thinking in others. He is unafraid of disturbing the status quo. Yes, it is fiction, but the fact that a TV scriptwriter could conjure this story tells us a new way of thinking is emergent and ready for prime time.
What’s really going on in this TV series?
It’s about the emergence of our species. Humans are continuously co-evolving with their life conditions. As the world complexifies, new capacities emerge, or not. This is what we define as human emergence.
Today’s life conditions are testing the limits of the adaptive capacities of all life forms, not just human. Earth is fragile. Society is fragile. Threats of nuclear war, the ever-widening income gap, and the sixth mass extinction challenge every basic assumption.
Surviving such complexity is challenging, and we offer a simple principle:
Be and act at least a half-step ahead of the life conditions.
“A half-step ahead” refers to the capacity to look back in from the balcony to discern what’s really going on, to flexibly morph and fit oneself to the circumstances, to lead from a strong sense of purpose that is aligned with all life. Such an individual can suss out trouble, navigate obstacles, and make quality decisions that impact positively on all life.
As long as old ways of thinking remain entrenched, latent complexity-aware capacities are unable to be released within an individual or society. Simply becoming aware that our development is not yet finished, and that more is possible, stimulates the legitimacy and utilisation of new ways and means.
How can one support one’s own emergence, or that of another?
It is possible to learn how to stimulate human emergence by using research instruments, such as those offered by 5 Deep Vital Signs. These instruments hold a mirror up to the individual or to the organisation, to reveal patterns of thinking that cannot be discovered through self-examination.
The next big wave of human emergence can only happen volitionally. In other words, we need to wilfully seek it. It is like deliberately rubbing your own magic lamp to call out your inner genie, the hidden treasure inside.
About the Authors
Christopher Cooke: (MSc. B.A. FellowRSA) Is the founder and a lead consultant for 5 deep. He is an international senior manager, consultant, coach, confidante, counsellor, therapist, trainer and qualified engineer, with over 28 years’ experience in pioneering and supporting personal and organizational change. He is focused on the release of latent human capacities to navigate gracefully through complexity, innovation and change. Christopher has become a leading figure in the practical demonstration of The Graves Technology, Spiral Dynamics, and Integral Theory since 1997. His commitment and focus has seen application in as many contexts as possible.
Sheila Cooke (MBA, B.A.) is a Director and lead consultant for 5 Deep. With over 20 years experience in leading international business, Sheila specializes as a designer and trainer of virtual and face-to-face collaboration processes that build resilience and adaptability within organizations to lead through complexity, by building capacity for self-organization. She leads Land and Livestock Management for Life (an operating division within 5Deep) which is part of the Savory Institute Network.
Check out the following link CLICK HERE to learn about the current virtual training offerings and products from 5 Deep.
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