A study in the British Journal of Health Psychology claimed there was a significant reduction in stress and anxiety when people wrote about their positive emotions.
Previous studies have shown that writing about negative emotions is also good for your mental well being getting stuff “off your chest”. However not much has been written about the positive emotions.
Writing about positive experiences for 20 minutes a day for 3 consecutive days improved people’s mood and led to fewer visits to the Doctor. Even writing as little as 2 minutes a day was a positive experience and reduced stress levels.
For the study the 20 minutes of writing covered areas where people had been moved by a good book, painting, a piece of music or just a good interaction.
There were 71 healthy participants, aged 19 to 77 and randomly allocated into two groups. The first group was asked to write about the most wonderful experiences (as described above) of their life for 20 minutes for 3 consecutive days. The other group just covered neutral topics, such as their plans for the rest of the day etc..
At the end of the study the groups answered questionnaires to measure their levels of anxiety and the group that had documented the positive emotions were in much better place than the neutral group.
Write your happy thoughts down to reduce your anxiety levels, get into a routine of reviewing the day ensuring you highlight the positive.
Please do get in touch for a workshop on positivity email@example.com
The theme for International Women’s Day – #Balanceforbetter. Gender balance is not just a women’s issue – it is a business issue.
The definition of the word balance is even distribution, different elements are equal.
The reality for women is:-
- 208 female members of Parliament – 32% of the House of Commons
- 199 female peers – 24% of the House of Lords
- The UK ranks 15th in the Global Gender Gap Survey
- In the FTSE 100 there are 6 female CEOs
- In the financial sector women earn on average 20% less than men
To understand gender equality I have found an excellent video that is called Gender Equality explained by children. In essence boys and girls do the same job, putting balls into a jar, and yet the boy is rewarded more than the girl. The pay for the job is a jar of sweeties, so initially the children just look at their treat without saying anything. Eventually a girl asks “Why?” and a boy also says “We did the same job” and another boy says “She was as good as me and did not get the same”. The spotlight on the injustice is not lost on the children, and yet today it gets so easily lost.
Why does #Balanceforbetter matter?
- Companies with better gender diversity are 15% more likely to show an increase in financial returns.
- Women represent half the world – therefore half the potential
- Balance matters whether it be gender/skills/knowledge/age
Please do get in touch for ideas around how you can create #balanceforbetter in your organisation.
We bring our children up to believe they can have everything. In schools we now give medals for partcipating, so the shock of hard work and results in the world of work are a surprise. What has eroded confidence before we enter business…?
Many of our children are gaming and constantly interacting with social media. We know that the addictive dopamine keeps their interest and whilst they compete for results they are rarely shared. In order to feel good instead of face to face feedback they are counting the number of likes on a post. Turning to a device instead of a person, means they lack the ability to form deep meaningful relationships. The approval of their peers to grow self esteem is coming from an electronic perspective and not a human.
In order to believe in ourselves we have to be happy in real life and not on our social media platforms.
Genuine praise and recognition takes time and is not an instant when we are in the work place. The younger generation have not learnt the ability to wait for anything, everything can be obtained immediately. You don’t even have to wait for the next episode you can download the whole box set. Instant gratification rather than waiting for a reward which would give us pleasure and contentment.
Job satisfaction is arduous, you have to work hard and build new relationships, you have to have patience. We find a lot of the younger generation want to quit straightaway as they have never had to wait before.
To survive in work we need a good self image and lots of feedback to grow our self esteem. This needs to be authentic and genuine.
Corporates are not helping to create the right environment for this generation. Companies are still very number orientated and there is very little investment in helping people to build confidence. We lack good leaders taking time to guide their direct reports. We need to develop social skills by role modelling, the little innocuous comments that make all the difference. “How’s your Dad?” Through these little asides trust is formed.
Social media plays with our confidence across all generations, watching your friends and family having a lovely life on a screen rather than being with them. We are social beasts, put down the phone and go and have lunch with a colleague.
Please do get in touch with nuggets on developing confidence “Fearless motivation” firstname.lastname@example.org
I recently was a guest on the Whole Lot an interview by Ade Oduyemi. His concept is that we could have met on a train and we are having a chat about anything and everything. Certainly you feel very at ease and the topics covered are quite varied.
To listen to the whole interview you may need to make a coffee and pull up a chair.
In summary the areas we covered were:-
- Routes to learning
- How we measure intelligence
- Colourful and memorable learning environment
- Helping businesses and individuals think differently
- Short burst of learning
- No powerpoint on training courses
- You want people to look at you not at the screen
- The need for a fresh pair of eyes – using a Facilitator can give a new perspective
- You takeaway 20% of the content and it can make 80% difference
- Making email work for you – match your culture to your communication
Please do get in touch to understand how nuggets deliver workshops and how you can make your courses more colourful and memorable.
“What would you do if you weren’t afraid – most fear success more than failure”
– Sheryl Sandberg
Moving into 2019 what could you achieve if fear was not holding you back.
Where are you currently stuck?
- Where do you feel a sense of obligation?
- Where do you feel there is no choice?
- What is frustrating you?
- What are you putting up with?
What would you do if you weren’t afraid?
Complete the sentence “If I wasn’t afraid I would…”
Make a plan as to what you want 2019 to look like, what are you going to say yes to this year and what are you saying no to, with no fear attached.
“Some people want it to happen – some wish it would happen and others make it happen”
– Michael Jordan
I have this quote on my desk as I know it is only “me” that can make it happen. The way you think and feel about yourself has a much bigger impact on your life than you think.
Follow the pattern below to believe in yourself:-
- Positive self belief
- Positive & realistic expectations of what you want to achieve
- Constant achievements that are acknowledged
- Increased self esteem
Take time to acknowledge achievements on a weekly basis and review at the end of the month to then set goals for the next month. Record everything big and small to notice patterns of behaviour around your tasks eg. do you achieve more when you are busy, is your best work done at the start of the week…
We need to value ourselves, to transform our thinking into a positive regard. Think about your favourite people, their traits are probably qualities that you possess too. It is often much easier to see what is great in others. However what we admire in others is very often a projection of our own talents.
Moving into 2019 with high self regard and let go of any fear that has held you back.
Please do get in touch for 90 minutes learning workshops “nuggets” or one to one coaching email@example.com
Currently reading the book “Becoming Michelle Obama” which poses the question to all of us do we know who we really are.
We have so many roles in life, eg Daughter, Mother, Sister, Director and even the mundane Weekly Bin Collector. Do we forget who we are to ourselves?
- Who do you want to be?
- What do you want to be known for?
- Do you like yourself?
These are all good questions to ask yourself at the start of the year. It is a good time to use the year before to review who you are and to make changes to become the person you want to be.
Review last year:-
- What were your 3 main achievements?
- Which people were key to your success and happiness?
- What feedback did you receive and what mattered?
Moving into the new year decide whether the achievements got you closer to being who you want to be, and if not, what will you set out to achieve this year.
Think of supportive and unsupportive people were they a drain or a tap, and ensure that you surround yourself with the right people.
Feedback is gift we all take it, however it is whether you do something with it that matters. What changes can you make based on others feedback. The positive comments can be strengthened and constructive feedback can be assessed if fair and developed.
Becoming is a journey which we should review every year as our roles in life change we become who we want to be each time.
Please do get in touch for 90 minute workshops and 1:1 coaching firstname.lastname@example.org
On Friday I was very lucky to attend a TEDx at Woking. The sponsor and host created a great atmosphere with the simplest of exercises.
He asked you take your phone out and show a picture that means something to you, to somebody you didn’t know.
I connected with a lady in front of me who shared a picture of her Mum with Reindeer ears on her head. She said the photo made her smile as her Mum had been ill recently and it was a lovely picture to show her better and laughing. In that 2 mins it took to show me that photo I connected immediately with a stranger.
It is rare now to be invited to get your phone out in a conference situation, however how effective to use technology as a basis for starting a conversation.
Imagine with all the stories we hear about troubled teenagers, we got them to use their devices to share and explain more, we would be connecting both worlds. There is a great deal of “tell” language in schools, the word “ban” and just even saying “no” is making technology more exciting than it is.
This really simple exercise was a great icebreaker but actually went to the very heart of who we are as people.