Posted in Bite size learning, Change management, Emotional Intelligence, Management, mindfulness, motivation

Sharing your office at home…

Running your own business and being based at home means we are ready for this phase of home working, but will it be the same?

At the moment I have a lovely office all to myself, I fear the invasion will begin with husband and children wanting to be in that space.  There will be no more lighting candles and having the radio on while I work.

My husband’s phone calls are so loud, the High Street will know the deal he is working on.  The 15 year old cannot work without food constantly being consumed.  The 17 year old is quite messy (she will hate me for saying that).  The clear desk policy will be hard to implement.

My ideas for making it work will be rota or finding new areas to work where we can all be happy with our own rituals.

Everyone in these crazy times has to be resourceful and as family we will work the desk and office space.

Top tips for working from home:-

  • Start the day by writing down what you want to achieve
  • Work out your best time for working
  • Clear the office of any distractions
  • Create the environment you want to work in – make it comfortable
  • Work in blocks – use the pommodoro technique
  • Reward yourself at the breaks with coffee…
  • Socialise with who is in the house at the same time – water cooler moments
  • Take a lunch hour – go outside (you would at the office)
  • Be disciplined about when you stop work (without a commute you might be inclined to work longer)
  • Keep work in a separate area to where you relax (no laptop on your lap while watching TV)

Please do get in touch if you would like any help or advice on home working bev@nuggetsoflearning.co.uk

Posted in Bite size learning, Emotional Intelligence, mindfulness, Stress management

True or False facts about stress…

Pressure mounts in all of us and most of the time it can be manageable, it is monitoring the point that it is not safe for our mental health.  We need to be aware of our own signs and symptoms.  They can fall into four categories or can be accumulative, that you experience a mental sign that then leads to physical symptom.  The four areas are as follows with a couple of examples:-

  • Mental – losing the ability to make decisions, not thinking logically…
  • Emotional – angry about small things, overly sentimental…
  • Behavioural – fidgeting, biting nails…
  • Physical – backache, headache…

What do we know and believe about stress? – See the following statements below and decide whether they are true or false

  1. Women are more prone to stress – True/False
  2. Stress and anxiety are the same – True/False
  3. Causes of stress are the same for everyone – True/False
  4. Anxiety disorders are the most common mental illness in the US – True/False
  5. Stress can have a purpose – True/False
  6. Medical Research suggests that up to 90% of illness and disease is stress related – True/False

The Answers:-

  1. True – Women are more prone to stress, they show more physical signs.  Men don’t escape stress although might not exhibit the signs as much as women.
  2. False – Stress and anxiety are not the same, stress is a reaction to a change in circumstances or environment and anxiety is a feeling of apprehension which can lead to stress
  3. False – Causes of stress can be very different, some individuals may thrive on the pressure of a deadline.
  4. True – Anxiety disorders are the most common mental illness in the US – they equate for 18% of adult population, approximately 40 million people.
  5. True – Stress does have a purpose – it releases our fight or flight mode, which as an adrenaline rush can improve our memory and as the brain is working harder can even create new brain cells.
  6. True – 90% of illness and disease is stress related, the most common GP visits are for the following:-
    1. Skin disorders, including cysts, acne and dermatitis.
      2. Joint disorders, including osteoarthritis.
      3. Back problems.
      4. Cholesterol problems.
      5. Upper respiratory conditions.
      6. Anxiety, bipolar disorder and depression.
      7. Chronic neurologic disorders.
      8. High blood pressure.
      9. Headaches and migraines.
      10. Diabetes.

For a workshop to understand how to manage pressure, please do get in touch bev@nuggetsoflearning.co.uk

Posted in Bite size learning, coaching, Emotional Intelligence, mindfulness, Relationships, Stress management

Extra day…

Often on a Time Management workshop I will ask delegates what they would do with an extra hour.  The answer they most want to give is sleep, however once we have refused that as an option they become far more creative.

This year 2020 is a Leap Year so this Saturday 29th February we will get an extra day, therefore we have 366 days instead of 365 days, however will we make the most of this opportunity.

Very old fashioned concept was that this was the only day women could propose marriage, however as this can happen at anytime during the year, what can be unique about your extra day.

Values drive our behaviour so if we want it to really count think about what matters most in your world.  This may well start with the people that matter most in your life.  Don’t stop there, we could do what we always do with them or we could think what else do we value and what do we want to do with their time.

Identify core values and then think about what activity you can do on Saturday that connects with those.  Only select 3 from the list below, be realistic and think about who you want to be with (the list is limited so add your own ideas for core values):-

Achievement

Authenticity

Balance

Community

Change

Enthusiasm

Family

Happiness

Innovation

Kindness

Recognition

Wisdom

Examples of how values can lead to activities:-

  • Happiness – going back to somewhere that made you feel really happy
  • Wisdom – visiting something cultural and learning new facts
  • Change – meeting new people, going somewhere different

Have a great Saturday and let me know what you did with your extra day?

Please do get in touch for a workshop on any management or leadership topic bev@nuggetsoflearning.co.uk 

Posted in Bite size learning, Leadership, mindfulness, personal impact

Different types of unconscious bias…

Basic survival when you are young is about trusting familiar and not trusting unfamiliar.   A baby trusts that its mother will care for them and a stranger will make them cry as they do understand or trust what they will bring.  The brain sorts familiar and unfamiliar and then starts to create memories that get locked down into biases.

We rarely perceive things objectively as our unconscious bias will step in and fill any blanks.  We often think we can make a decision visually alone as we have enough knowledge from previous experiences to know that it is right.

We need to be conscious of our bias, otherwise we will limit our choices in life and we will limit potential in others.

The data we have on what’s familiar can be limiting and thus give us too many shortcuts as to what is good or bad.

There are different types of unconscious bias to be aware of:-

  • Like me
  • Confirmation
  • Anchor

The like me bias is when we have an affinity with another so therefore they will be OK in the role or job, because they are like me.

Confirmation bias is when you have heard something in your past that therefore confirms that bias.  An example “Left handed people are more creative…”

Anchor bias is when you make a decision based on the first information you see.  This can be very damaging in recruitment, candidates can be decided based on their salary as this might be the first information you see.

Being aware of bias and slowing down are all good ways to ensure that your unconscious bias does not lead you.

Try making one small change on a regular basis, ask another person to lead a meeting, seek advice from new people alter your preferences to which newspaper you read or to which programmes you watch.

When you next open your email, have fresh eyes on the subjects and the sender, do not let your unconscious bias lead which one you open first.

Please do get in touch for a workshop on unconscious bias bev@nuggetsoflearning.co.uk 

 

 

Posted in Bite size learning, coaching, Emotional Intelligence, mindfulness, personal impact, Relationships

Be kind to you…

When a Doctor diagnoses a condition, do you immediately change your habits.  We have to want to change and that is our own private relationship with kindness.

We have to be kind to ourselves and understand why we want to be.  When you are on a plane they always ask you to apply the oxygen mask to yourself first before helping others.  The priority is you.

It all begins with changing our habits and ensuring that they are natural and sustainable.    If you want to stop smoking, sudden abstinence is not kind however, going from 10 cigarettes to 3 is easier and kinder.

From a business perspective, you are overwhelmed by your emails, so you have a habit of processing them all at the same time.  Understand this methodology is not kind to yourself, prioritise them first.  Set a time limit on processing them.

In order to change your habits you have to understand your triggers.  When do you find the desire to break from the pattern.

Trigger for a smoker might be a night out.  Before you set out for the evening only take the cigarettes you intend to smoke, don’t let the trigger break the good work you have done already.

When you are busy the trigger  for your emails is the alert that you have new mail, simply turn it off and be kind to you.

The perception in the past has often been that being kind to yourself is indulgent however we cannot truly be kind to others unless we understand how to be kind to ourselves.    Kindness is unconditional and if you get in the habit of doing it, as with anything it will become natural.

Think about people you love and decide whether you would wish kindness on them and turn the tables and think how loved you are.

Be kind to you…

Please do get in touch for 1:1 coaching bev@nuggetsoflearning.co.uk

Posted in Bite size learning, coaching, Emotional Intelligence, mindfulness, Relationships

Being kind to yourself…

We are toughest on ourselves, your inner dialogue would shock others if you were to say it out loud.  Many books have now been written on managing those voices.  Famously we have the Chimp Paradox where Dr Steve Peters says that immature voice is our Chimp and we can manage it.  What tools or weapons do we have to combat that negativity.

The new tactic is kindness and the methodology comes from the book, The Kindness Method by Shahroo Izadi.

Start your day with 30 paperclips in your pocket and every time you say something negative in your head about yourself, transfer a paperclip to the other pocket.  The accumulation of paperclips might be a wake up call of how often you are unkind to yourself.  The transference of cruelty is given a number.  You can use marbles, buttons or pebbles in jars anything visual that just highlights how tough we are on ourselves.

This alone might not be enough for you to stop the habit of negative self talk.  Therefore another exercise from the book is to create a map called “Conversations about me”.  This is about committing to paper all the awful things you have said about yourself.  The second part of the exercise is to create a map called “Some-one I love”.  When you populate a map about some-one else you are positive about all their hopes and dreams and you only want to give them good advice and wish the best for them in everything.

When you look at the two maps you can see:-

  • Negativity Vs Positivity
  • Uplifting Vs Destructive

We would never give advice to a friend or some-one we love that would be cruel so therefore be kind to yourself.  In a nutshell ensure that you are:-

  • Compassionate
  • Generous
  • Understanding

Hit a pause button in your head and think about the three words above and imagine you are guiding some-one else rather than yourself.

Be kind to you.

 

Please do get in touch  bev@nuggetsoflearning.co.uk

The Photo is courtesy of krish@photographybykrishanthi.co.uk

Posted in Bite size learning, coaching, Emotional Intelligence, mindfulness, motivation

Believe in yourself…

“Some people want it to happen – some wish it would happen – others make it happen” Michael Jordan

The quote above is in my office and I look at it daily to reinforce in myself that it is only me that can make it happen.

When you are having one of those days where you are not sure where the next piece of work is coming from, you have to believe you can always make it happen.

The way you think and feel about yourself has a much bigger impact on your life than you think.  If you believe in yourself and your abilities you will have the confidence to make it happen.

To reinforce the belief look at it as a cycle of affirmations:-

fullsizeoutput_1e97.jpeg

Please do get in touch for 1:1 coaching to increase your belief in yourself bev@nuggetsoflearning.co.uk