Posted in Bite size learning, coaching, Emotional Intelligence, Goals, Learning, mindfulness, motivation, Stress management

The Power of Journalling…

At the start or the end of the day record the days events in a journal.

According to mental health professionals, journaling is one of the most recommended tools to have a clearer mind and a happier life. Recording moments acknowledging what happened and not letting a day just drift by.

Identifying values we have in life is a great compass as to whether you are on course. By recording whether you lived by your values in your journal gives us identity and a moral compass. Brene Brown advocates us identifying two core values to live by. As an example my values are:-

  • Making a difference
  • Achievement

By journalling I can track my values, have I made a difference today and what are my list of achievements.

Journals can help you recognise how you have been thinking or feeling that day. One of the top tips is to name your emotions, giving them labels helps you to own them. Once you own an emotion you can then begin to process it, eg. if you were scared and you own it, you can then identify where the fear was coming from. A more positive example if you were happy, what triggered that emotion and how can you repeat it.

Logging your rituals or your habits, one source of tracking can be vital for your journalling. I have at the top of the page walk and nuggets. My ritual of walking everyday needs to be ticked and my nugget is the one thing that has the greatest impact that day (it can be a high or a low).

Why do they work?

Adam Grant talks about mindful, mattering and mastery in his TED Talk the follow up to his New York Times Article. Journalling hits all three areas there is the mindful activity of writing and the mattering of whether you have leaned into your values. The mastery of what you have achieved that day and whether you are learning some new skills or new behaviours.

By journalling we can clear some mental blocks, everything seems so much clearer on paper. A project you have been deliberating on for too long, once you journal what you have started on the project you appreciate that you are moving forward. Progress in any shape or form is motivation.

Being kind to yourself by documenting what is actually going on. There is a peace in the moment of writing and a closing ceremony of what has taken place.

Please do get in touch for a coaching session bev@nuggetsoflearning.co.uk

Posted in coaching, Emotional Intelligence, Goals, mindfulness, motivation, Relationships

Review of the year…

This will be the last post of this year and so a good time to take stock of the year. I send this to all coaching clients so they can see what has happened and begin to focus on the year ahead.

Review of 2021

Best 5 days of 2021 (think of your whole life, where were you and who were you with?)

  1.  
  2.  
  3.  
  4.  
  5.  

People who were important to you in 2021:-

Achievements x 3 (in or out of work)

1.

2.

3.

How are you feeling December 2021:- (start with an adjective and then explain why you have chosen that description)

Looking ahead to 2022

Big Goals (work or home)

1.

2.

3.

Days & Events in 2022  (significant Birthdays/events such as Weddings/Anniversaries etc…)

Have a lovely Christmas and please do ask others to follow my Blog and I look forward to connecting with you again in 2022. bev@nuggetsoflearning.co.uk

Posted in Bite size learning, coaching, Decision Making, Goals, Leadership

Not everything has to be so hard…

This is just a taster of the content of the book Effortless by Greg McKeown.

Not everything has to be so hard – Burnout is not a badge of honour. Often we create self-imposed pressure by striving for perfection. 

We can change the dialogue in our heads:-

 Exhausting Effortless 
ThinkAnything worth doing takes effortThe most essential things can be the easiest 
DoOvercomplicate, overengineer & overthink Find the easier path
Get Burnout – no results The right results and no burnout 

Quote by George Eliot “What do we live for, if not to make life less difficult for each other” 

Imagine your brain is a supercomputer – it might not perform optimally, computers slow down if their hard drive is too full they need to be decluttered. This is the same in our heads we may well be walking around with outdated assumptions, negative emotions, toxic thought patterns, this will slow down our mental energy and we will think everything is too much effort.

When everything does feel so hard?  Have a warm meal, hot shower and a good night’s sleep and you feel less heavy. Ask the question, what if this could be easy…? As a society we think trivial things are easy – important things are hard. We use language to support this, it has to “Hard earned” or “It will take blood, sweat & tears“.

We then distrust if something is to easy, we may say “easy money”.

Think this week is there something you have been putting off, try asking the question “What if this could be easy?”

Please do get in touch for a workshop on “Effortless” bev@nuggetsoflearning.co.uk

 

Posted in Bite size learning, coaching, Goals, Leadership, Learning

Decoding Greatness…

The book by Ron Friedman explains that we can find our own greatness not just from leveraging talent or practising more than anyone else, there is a third way.

We can reverse engineer and find our own code to greatness.

The first step is to Collect greatness, whether it be books as a writer, records if a musician or cookbooks as a chef. David Bowie had a massive record collection and Van Gogh despite his poverty state had more than a 1000 Japanese prints. Award winning chef Michelle Bernstein encourages aspiring chefs to spend what money they have on eating in fabulous restaurants.

Create your greatness library, whatever your niche. By consumings as many examples as possible it begins to give you an underlying structure, you detect patterns as to how things work. This form of learning is implicit, you are not consciously learning, but you are understanding greatness in your field.

The second step is to decode what is happening which you can do by copyworking. Write something word for word, or recreate a piece of work from memory. If you are an athlete copy and mimic the training patterns of your hero. You will begin to notice patterns and rhythms as to how they get to their greatness.

Reverse outlining is the third step. Work back from a finished piece of work and create the outline. Watch one of your favourite TED Talks if you are an aspiring speaker, identify the structure. Did they have a theme/anecdotes/main story/conclusion? Work out the % of time spent on each of the areas.

Contrasting is another way of analysing greatness. Take a piece of work from your greatness collection that is great and another of piece of work that is not so great. What is the difference? What makes one piece of work great and another not?

All this takes time and is still not your greatness, so the final step is to evolve your own style. Look outside for more inspiration, work with different people and ensure you have a broad range of experiences in your life, not necessarily connected to the thing you want to achieve greatness in.

Decoding greatness by using reverse engineering gives you a formula and steps to work with, here they are in summary:-

  • Collect – create a greatness collection
  • Decode – understand why greatness ocurred by –
    • copyworking
    • reverse outline
    • contrasting
  • Evolve – create your own greatness

Please do get in touch for one to one coaching or a 90 minute workshop bev@nuggetsoflearning.co.uk

Posted in Bite size learning, Goals, Leadership, Management, motivation, Relationships

The Main Thing…

“Keep the Main Thing the Main Thing” from the book Monday Morning Leadership by David Cottrell.

The Main Thing is people’s purpose and priorities. People have different perceptions of what the Main Thing is. If as a Leader you are not clear on The Main Thing, people will leave. People quit people before they quit companies.

Simon Sinek says “Start with Why” ask your team members “Why do you come to work? what is your driver. His argument it is not what you do? but most importantly why you do it? To create a culture of trust there needs to be harmony as to how you do it? This is where you establish core values of working together. These three areas Why/How/What create Simon Sinek’s golden circle, but always starting with Why.

To identify the Main Thing break it down by using the language of strategy:-

Vision – defining where you want to be in the future

Mission – The purpose of your business (The Why and the Main Thing)

Strategy – The direction of each department eg. Finance/Marketing/Operations – that leads you to mission & vision.

Objectives – Team and individual objectives that fit into the strategy

Tasks – things that you do everyday that lead to the objectives

Values– guiding principles of how you want to work with each other

When you define each of the areas think about companies you want to replicate and companies that you are opposed to being. Love and hate elicit powerful reactions and help position where you do want to be.

A simple team exercise is to ask every team member “What is the Main Thing…? the response to the blank space will be very varied and your role as a Leader is to get clarity.

Please do get in touch we are running the “Main Thing” workshop on Thursday 26th August 2021 @ 10.00am (90 minutes) at a cost of £40 per delegate. bev@nuggetsoflearning.co.uk

Posted in Bite size learning, Emotional Intelligence, Goals, motivation, Relationships, Stress management

Employee centric culture…

“It’s not about being easy on your employees or expecting less from them. High-trust companies hold people accountable but without micromanaging them. They treat people like responsible adults” – Paul J Zak – Neuro science of Trust

The quote above gives the foundation of an employee centric culture it must come from a layer of trust. Zak outlines in his article the eight behaviours he believes create a high trust culture:-

  1. Recognise excellence – this works best when it is tangible, unexpected, personal and publicly recognised
  2. Induce “challenge stress” – a goal that is achievable, with a stretch element and you can chart progress
  3. Give people discretion in how they do their work – autonomy
  4. Enable job crafting – don’t confine people by job titles
  5. Share information broadly – no informations creates uncertainty and breaks trust
  6. Intentionally build relationships – focus on people rather than tasks
  7. Facilitate the whole person growth – adopt a growth mindset and look beyond where they are now
  8. Show vulnerability – as a Leader demonstrate humility

Zak’s work involved measuring levels of oxytocin, which gives an indication of trustworthiness. In a small rodent brain oxytocin is released if it is safe for another rodent to approach. If the animal was scared it inhibits the release of oxytocin. His studies on humans proved that stress inhibits oxytocin and the antidote is empathy. The basis of empathy is a “damn good listening to”, going beyond just actively listening to empathetically listening. This means absorbing the content intellectually and emotionally.

Brene Brown also advocates that trust is a foundation from her book Dare to Lead. She states very clearly that you can’t have courage without vulnerability. In order to run or rumble with vulnerability you have to have tough conversations, which are best placed if there is a layer of trust. Employees should live into their own values and the values of the organisation. She uses a mnemonic of BRAVING as detailed below:-

Boundaries: You respect my boundaries, and when you’re not clear about what’s okay and not okay, you ask. You’re willing to say no. 

Reliability: You do what you say you’ll do. At work, this means staying aware of your competencies and limitations so you don’t overpromise and are able to deliver on commitments and balance competing priorities. 

Accountability: You own your mistakes, apologise, and make amends. 

Vault: You don’t share information or experiences that are not yours to share. 

Integrity: You choose courage over comfort. You choose what is right over what is fun, fast, or easy. And you choose to practice your values rather than simply professing them. 

Nonjudgment: I can ask for what I need, and you can ask for what you need. We can talk about how we feel without judgment. We can ask each other for help without judgment. 

Generosity: You extend the most generous interpretation possible to the intentions, words, and actions of others. Generosity is closely related to judgment and is in fact the opposite. 

In summary Brene Brown says that organisations need to cultivate a culture of brave work and tough conversations.

Think about how you are embracing trust within your culture and put your employees first.

Please do get in touch for a workshop on the content above, called “It’s good to share, talk and listen…” bev@nuggetsoflearning.co.uk

Posted in Bite size learning, coaching, Decision Making, Goals, motivation, personal impact, Time management

Effortless & Enjoyable

Diving into a task and visualising it as being effortless and enjoyable is hard. I often practice the approach from Brian Tracey’s bestseller “Eat that Frog” that if you had to eat a live frog you would want to eat it as quickly as possible. However my procrastination kicks in, and I am often overwhelmed by the frog. I look at it for a long time and have no idea where to start.

There is another approach that comes from the book “Effortless” by Greg McKeown. He uses a acronym to put us in the right frame of mind for a project.

D.D.O.G.G.

Done – What does done look like?

McKeown says take 60 seconds to visual the moment of completion. What is the final action? Pressing the send button on an email, pressing upload on YouTube or closing your window on the Zoom meeting, or is it plate of food you have created.

Delete – What steps can I delete it?

Start looking at the piece of work from 0 and thinking what steps do you need to carry out. Minimise the steps by deleting and combining, fancy recipes often have ingredients you don’t have and the taste might not be affected. A project or task on paper looks a lot less scary than in your head.

Obvious – What is the obvious first action?

Once you have the momentum of starting you relax into the project or task. The need to identify the first step is crucial, you may have done this by mapping out your tasks. In the book McKeown gives an example of some-one needing bookshelves and the first task would be to measure the walls. It materialises the reason the task has never moved forward is the individual did not own a tape measure – the obvious first task would be to buy or borrow a tape measure.

Gradual – What gradual pace can I sustain?

Establish a rate of progress that you can sustain and will enjoy. If you have to walk 30 miles, visualising a mile a day for 30 days is sustainable, 2 walks at 15 miles might overwhelm you. To quote McKeown “Do not do more today than you can completely recover from by tomorrow”.

Grateful – What can I be grateful for?

If you were to run a marathon and only focus on the aches and pains, you would feel every step. You need to focus on what you are grateful for. You will be grateful to the support you are receiving the progress you are making. Think of every time you complain replace it with something you are grateful for, and your step will be lighter.

In summary if you enter an:-

Effortless State – believing you can achieve the task and you will enjoy it.

Effortless Action – your gradual progress at the right pace for you

Effortless Results – focusing on the gratitude

Please do get in touch for a bitesize workshop with nuggets or a colourful coaching session bev@nuggetsoflearning.co.uk

http://www.nuggetsoflearning.co.uk

Posted in Bite size learning, Emotional Intelligence, Goals, motivation, personal impact, Relationships

Developing you…

What shadow do you cast…? 

What memory do you want everyone to have of you? What do you leave in the room when you leave.  Be happy with the shadow that you cast and the memory that lingers in people’s minds. 

Brands pass from generation to generation with lasting memories.  Companies work hard to protect the image and ensure that the product and service is consistent.  As individuals we need to make the same investment in developing our own personal brand. When was the last time you booked a workshop for yourself, just about developing you.

We have an impact on everyone we meet and we are choosing how that is deployed. 

“About two years ago I realised I was no longer a person but a brand” Martha Stewart 

One of the first steps is to understand the key elements of emotional intelligence, from Daniel Goleman studies they can be broken into 5 key areas:-

  • Self Awareness
  • Self Management 
  • Social Awareness 
  • Motivation
  • Relationship Management 

From those areas you can then:-

  • Develop self confidence by practising assertive tools
  • Read the signals of non verbal and verbal behaviour
  • Create a frame of reference around your own personal brand 
  • Developing influencing skills
  • Managing relationships effectively 

This will give you:-

  • An awareness of your own inner signals and be able to manage your own emotions
  • Accurate self awareness on your limitations and strengths
  • Self confidence that is a authentic 
  • Able to create comfortable situations by using empathy 
  • Share your motivation with others and creating a personal brand
  • Meaningful connections 

We are delighted and excited to be launching our open workshops Developing You – There are 5 modules

  1. Developing Emotional Intelligence 
  2. Assertive Behaviour
  3. Communication Toolkit
  4. Personal Branding
  5. Influencing Skills 

You can attend the modules as a stand alone workshop or you can attend all 5 as a series, the first one is:-

Developing Emotional Intelligence
Date:- Thursday 29th April 2021
Time:- 10.00am (90 minutes)
Cost:- £40 per person per workshop
To book a place, please email bev@nuggetsoflearning.co.uk
All the details of the workshops are in the brochure just hit the link below:-
https://lnkd.in/dFHyR57

Please get in touch and explore “what shadow do you cast…?”

Posted in Bite size learning, coaching, Emotional Intelligence, Goals, Leadership, mindfulness, motivation, Stress management

Finding a purpose…

We set our agenda whilst working from home so therefore each day we set the path of intent. Find a purpose in everything you do, from a micro level to macro level.

Having a purpose is liking having a compass in your head. You know for the day the direction you are heading and therefore you set off with a good mind set.

Write down each day what your overall purpose will be and then look to the tasks that connect with that overall purporse.

Example:-

Overall purpose – To write and submit a report

  • Map out a plan
  • Collate research
  • Start the report

Alternatively if you decide your purpose for the day is to be healthy, think of all things you can do that connect eg. eating well, exercising and going to bed early.

When we have decided on our purpose, achievement follows closely and underpins motivation.

Ideally if you have purpose at a macro level you have a clear idea of why you do what you do everyday it make is much easier to set tasks at a micro level.

Ask yourself key questions to discover your overall purpose:-

  • What are you trying to achieve in life?
  • What are your strengths?
  • What are you selling/or giving others?
  • What story are you telling?

Start to get inquisitive about why you do what you do? Having a clear purpose even when conducting the smallest of tasks is a sign of healthy mental well being.

Decide what is going to be on your agenda tomorrow set the compass and find your purpose…?

bev@nuggetsoflearning.co.uk

Posted in Bite size learning, Change management, coaching, Goals, Learning, motivation

January mindset…

First day back at work for a lot of people and whilst not the physical commute to the office, we do need to fire up those neurological pathways and get in the right mindset for work.

Luckily I had a 9.00am so I was behind the desk and even slipped a jacket on, so that a different outfit helped my mindset. Psychologically clothes can help alter your approach (remember you would not garden without your wellies on…)! Therefore alter your weekday clothes to your weekend clothes, subtle changes as we obviously are more casual than we used to be. Comfort is important however putting something on that you associate with work may help you get in the zone quicker.

Planning what the month is going to look like also helps, rather than just approaching the days reactively.

  • Think about who you want to meet (albeit virtually) this month
  • 3 goals that you want to achieve
  • Exercise targets or goals
  • How much money do you want to spend or save in January?

There are many planning tools out there and the more visual the more likely they are to hold you to account and put you in a proactive mindset. I have just discovered a new site with the fantastic name “Scattered Squirrel” loads of downloadable planning tools. https://scatteredsquirrel.com These can be adapted by you as the more customised or personalised the more likely you are to achieve the targets.

Putting treats to one side, and saving yourself for the weekend will also shift your mindset into a discipline mode. Self regulation of working hard to get to the reward.

As most of us will be working from home and only attending events virtually we must introduce structure and timings to our day. These will give the brain time to recharge and work to the optimum when required. Therefore ensure that you start your day at the sametime everyday, routine and rituals are advantageous for the brain. Build in break times at the same time every day so again the mind begins to see a pattern of when it needs to be firing on all cylinders and when it needs a slower mode. Decide also when to end the day, as creating a closing ritual is as important as the start.

January is a new start and mix up patterns and ways of working within the structure you have created above. So as an example I wake up the same time everyday, however in the New Year I have moved the daily standup over Zoom from 10.00am to 11.00am and I have created some new agenda items. Instead of running on a Monday I am going to do a Wednesday. With the present situation we are in, we do need to create change for ourselves so that we see people and situations at different times of the day to last year.

Life is always what we make it – so today create yours…

Please do get in touch if you would like to start coaching with me and I will help you through January and for the whole of 2021 – taster sessions are available bev@nuggetsoflearning.co.uk