How to Be Productive Without Feeling Stressed

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women stressed

Guest Contributed by Anna Whitehouse

Keen to be more productive?

Constantly trying to squeeze every drop out of the day could leave you feeling incredibly stressed. So what’s the solution? Read on to discover how to achieve more without sacrificing your mental health.

Learn to be present

In 2005 Arianna Huffington founded the Huffington Post. Two years later, she had collapsed due to stress and burnout. It took a breakdown to make this highly successful woman realise that she needed to slow down.

As well as starting to sleep properly, Arianna learned to be fully present in each moment. She began to appreciate the simple pleasures of life and became passionate about the connection between well being and productivity at work.

So if you need time away from the demands of work, the constant chatter of social media and a busy home life, why not find a tranquil spot in a local park or garden and experience the power of being fully present for yourself?

Once you’ve found your spot, start by drawing a deep breath and letting it out through your nose. Next, relax each part of your body and become aware of your surroundings. Feel the sun on your face, listen to the birds singing and simply enjoy being in the moment.

Stop multitasking

In our busy society, the ability to multitask is often admired. However, according to Paul Towers of Task Pigeon, “our brains are designed to focus on one thing at a time. We are not like a computer where we can successfully run multiple applications simultaneously.”

While constantly switching between tasks might seem like a good idea, it actually leads to procrastination and lack of concentration. These can affect our productivity at work and our relationships with those we love.

If you want to become more productive, try tackling one thing at a time, as losing yourself in a particular task leads to creative flow. When you allow this to happen, you’ll actually complete your task more efficiently and to a higher standard.

Say no more often

Is saying yes your default setting? Then you’ll probably end up feeling resentful and stressed because you’ve taken on too many projects. If your goal is to become more productive, learning to say no is crucial, because you’ll then be able to say yes to the things you’re passionate about.

TED speaker Derek Sivers sums this up nicely with this statement: “if you’re not saying “Hell Yeah!” about something, say no.”
Saying no can be tricky to start with, but being able to set boundaries is a sign of maturity. Most people will respect the fact that you know your limits and you can always point them in the direction of someone else who might be able to help.

Write effective lists

To do lists can be very handy when it comes to being productive, but they can also cause a great deal of stress. To avoid this, we recommend prioritising each task on your list. Tasks with an impending deadline should always be placed at the top, as these need to be dealt with urgently. Non urgent but important tasks go next in line, followed by jobs that can be left for a little while.

If your list is becoming ridiculously long, delegate! Focusing on the jobs that you do best means that you’ll be able to give someone else the chance to develop their skills.

Look after yourself

At the headquarters of Arianna Huffington’s company Thrive Global; employees are encouraged to take a nap during the working day. Her mission is to prioritize the well being of her staff and promote the value of sleep:

“Studies have shown that naps boost our immune system, lower our blood pressure, increase our ability to learn, improve our memory and performance of complex tasks.”

Exercise is another excellent tool for boosting productivity and combating stress. This is because it keeps you mentally sharp and increases your energy, while also releasing endorphins.

If you’re suffering from afternoon sugar slumps at work, a diet rich in fruit, leafy green vegetables, oily fish, eggs and wholegrains will also increase your ability to concentrate.

Any change involves commitment, but if you take the time to follow our tips you’ll enjoy better mental and physical health as well as increasing your productivity.

Anna Whitehouse writes for Inspiring Interns, which specializes in finding candidates their perfect internship. To browse our graduate jobs, visit our website.

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Five Top Tips for Effective Working from Home

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accountability

Image via Shutterstock

Guest contributed by Anna Whitehouse

Finding it hard to focus?

Don’t despair, as it’s perfectly possible to make telecommuting or working from working a success if you follow these five handy tips.

1. Create a dedicated space

Separating work from family life is the key to effective home working. A desk in a spare room or study is ideal, as you’ll find it easier to switch off if you can close the door at the end of the day. Alternatively, if space is tight, try setting aside a corner of your bedroom or living room.

Having a dedicated work space also tells family members and friends that you are actually working and that they need to leave you in peace. Avoid working on the sofa or at the kitchen table at all costs, as you’ll be constantly interrupted.

2. Structure your day

It’s very easy to become distracted when you’re working from home, but sticking to a familiar structure will help you to focus. We suggest adhering to set hours, so that your clients know when to contact you and your family and friends know when you’re free to socialize.

Worried about a tight deadline? While it’s tempting to just keep on working until you’ve finished the task, doing this regularly will have an impact on your physical and mental health. Instead of risking burnout, we recommend punctuating your day with regular breaks, as these will keep you motivated and help you to produce better quality work.

If you find that you’ve finished a project and you’re waiting for feedback, resist the urge to turn on the TV and use the time to catch up with admin, update your portfolio or approach potential customers.

3. Banish distractions

Checking social media and emails every five minutes isn’t helpful when you’re working at home, so why not restrict yourself to checking them during your breaks? Seeing this as a reward can be motivating.

Turning off the radio and television could also help you to focus on your work, as a recent study found that clerical workers in a noisy room were less motivated to complete tasks and had elevated stress levels compared to those in a quiet room.

If you find that you’re too distracted by jobs that need doing at home, try spending the occasional morning working in a local coffee shop, library or co-working space. We guarantee that you’ll return to your desk feeling motivated and refreshed.

4. Eat well

While home working means that you don’t have to resist the constant round of staff room treats, you’ll still have easy access to another source of temptation; your fridge. To stay energized, stock up on healthy snacks like dried fruit, nuts, oat cakes and dark chocolate.

Whether you prefer sushi, salad or a sandwich, always make yourself a proper lunch, as this will help you to be more productive. Try to include some protein packed lean meat, eggs, beans or nuts and a serving of salad or veg. Oily fish is also a great choice, as supplementing your diet with omega-3 fish oil could boost your concentration. If you need some lunchtime inspiration, check out the delicious recipes available at The Freelancer’s Cookbook.

If you’re keen to stave off hunger and prevent an afternoon slump, make sure that you stay hydrated. This means limiting the amount of tea and coffee you drink and opting for plain water, water with a slice of lemon in it or water sweetened with a little sugar free squash.

5. Get out and about

Working from home can get lonely even if you’re an introvert, so it’s worth getting out of the house for a change of scenery now and again. Joining a monthly networking group, having lunch with a friend or meeting a client for coffee could all help to combat any feelings of isolation.

Getting out is also good for your physical health, as sitting for long periods of time slows down your body’s ability to regulate blood sugar and blood pressure. However, recent research states that it’s possible to reduce the effect of sitting still if you exercise. So how about going for a brisk lunchtime walk or trying out an online yoga session?

Take our tips on board and we guarantee that working from home will become an enjoyable and productive experience. You’ll achieve more, feel healthier and be able to relax properly at the end of the working day.

What are your top tips for home working? We’d love to know!

Anna Whitehouse writes for Inspiring Interns, which specialises in finding candidates their perfect internship. To browse our graduate jobs, visit our website.

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Time to look for a new job

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By Nicki Gilmour, Executive Coach and Organizational Psychologist

So you figured out that you need a new job!

There are many ways to start a job search yet sometimes it can seem so daunting to start the process.

There are general strategies to job hunting, such as if you know vaguely the target companies that you would like to interview with then start investigating the opportunities there. LinkedIn is a great way to see if you know anyone directly or indirectly at your preferred firms and a good place to start is to mine your current network to build your future one. Apply to job postings but know that any personal connection will probably help you so it is worth checking your network and refreshing your relationships with coffees and lunch with influencers and mentors.

What people don’t tell you is that what you will want to do in the hunt matters. What you tell yourself and your own perceptions of yourself will also matter as does your confidence and level of extroversion.

If you don’t know what is next, it is worth working with a coach ( such as myself and the vetted coaches who partner with theglasshammer) to help you refine what is the next stage of your career and help you secure the job you want, whether it is within your current industry or perhaps a pivot into something new altogether?

Contact nicki@theglasshammer.com is you would like to hire an executive coach to help you navigate the path to optimal personal success at work.

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Tips on successful career networking

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Professional-networking-advice featured

Guest contributed by Avery Philips

Before you step foot in any networking event, it’s best to have some questions prepared to avoid those awkward moments of silence.

Ask these questions the next time you’re at a networking event to secure connections:

  • How did you hear about this event?
  • What’s your favorite thing about your job?
  • Have you always wanted to work in this field?
  • How can I help you?

These kinds of questions show your interest in the other person and allow for longer conversations. You can also learn something new and discover the kind of connections they have with other people. Finally, by offering your services to prospective business connections, they may offer their services in return.

Utilize Alumni Networks

As it turns out, a college education can provide a lot more than a degree and student debt. Alumni associations like Arizona State’s offer a wide variety of networking resources to help you advance in your career. Here’s are some best practices for alumni networking you can do:

  • Attend events that are open to alumni. Use these get-togethers to form in-person connections that can result in lasting relationships.
  • Volunteer at your alumni association. Getting involved shows your overall interest and your willingness to put in the effort to take advantage of these resources. It will also get you into contact with like-minded individuals who will remember you when opportunities arise.
  • When you get in touch, stay in touch. Plan coffee and lunch meetups to keep you fresh in business professionals’ minds. Don’t forget to email them as well and see what’s new with them.
Explore Other Networking Groups

Although the college you graduated from offers a wealth of networking resources, there are plenty of other networking outlets at your disposal. That way, networking can work for you instead of the other way around. Here are a few you should look into:

  • General Networking: There are many conferences all over that allow a variety of people to come together and network. Even if someone isn’t in your field, you can find different opportunities and new paths to take by networking with different kinds of people.
  • Seminars: Accomplish two things by signing up for a seminar. Not only will you get to learn new things, you’ll also be able to network with speakers and attendees. You never networkingknow who will come to these events, so it’s best to be observant and to talk to as many people as you can.
  • Social Media: Almost everyone is on social media, and they’re only one direct message away. Look for business professionals you think would be instrumental in your career and comment on their posts. Ask them questions about themselves and how they became successful. More likely than not, they’ll be more than happy to tell you.

Networking is a must if you want to be successful in your career. Who you know can be just as important as how well you do your job. By following these tips, your networking skills will be as stellar as your job performance, opening the doors to many job opportunities for you.

Disclaimer: The opinions and views of guest contributors are not necessarily those of theglasshammer.com

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Doing the work of others

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By Nicki Gilmour, Organizational Psychologist and Executive Coach

What are you recognized and rewarded for?

How does what you are supposed to be doing and get paid for, stack up against the other stuff that just creeps in? Task creep as its known happens to most of us, but in excess it can stop you from optimally performing,make you tired and stop you from getting to your real work.

Think about what your job is supposed to be as defined by your boss, your year end review criteria and the job spec and then think all the other things that happen 9-5 beside the official stuff. Be a team player by all means but learn to recognize systemic dysfunction.

Make a list of what you do every day for a period of a week to see what is officially within your remit and what creeps in there. It might be illuminating to see how you are paid for driving the train but also at times asked to lay the track, clean the engine etc which is time consuming and often not conducive to your time management or skill set.

Contact nicki@glasshammer2.wpengine.com is you would like to hire an executive coach to help you navigate the path to optimal personal success at work.

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Successful Narrative?

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By Nicki Gilmour, Executive Coach and Organizational Psychologist

Think about how all business leaders tend to have an “arc” to their story.

What is your arc? How does the tasks you do, and the projects completed, add up to a narrative for your career?

Contact nicki@theglasshammer.com is you would like to hire an executive coach to help you navigate the path to optimal personal success at work.

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Build Your Career by Optimal Networking

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By Nicki Gilmour, Executive Coach and Organizational Psychologist

On the 20th June, theglasshammer.com will convene the top women in the asset management industry to talk about the opportunities and challenges that lie ahead, especially as it pertains to big data and technology.

We organize this peer breakfast so optimal networking can take place between women who run the money world, or least lots of assets that make the world turn.

Optimal networking in my opinion, is in a format that allows women to do serious business with each other. Qualified discussions with qualified people is key. Having a cocktail and making gestures to find common ground can be useful and certainly it does feel nice to have support by people who may be going through similar challenges but that is not the same as power networking. By going to events where people are interested in your skills and experience, you may be more effective in your connections, because if you can help someone solve their firm’s pain points, then there can be a follow up meeting and a process to see direct results. It is also good to know people as well for future meetings.

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5 Secrets to Ditching Limiting Beliefs and Living Your Dream

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Guest contributed by Diana Faison

dream

Image via Pexels

Do me a favor? Close your eyes and visualize achieving everything you want for yourself professionally. Two conditions are you cannot remain in your current position and no matter what you choose to do, you cannot fail. Allow your mind to imagine two or three possible paths—think big and aim high!

What are you doing? Why can’t you be doing it now? Many of us admire big thinkers and high achievers but we seldom see ourselves in that role. Why is that?

The answer is limiting beliefs—those thoughts that keep you from doing what you dream.

Limiting beliefs in women stem from multiple sources. One are outdated gender stereotypes that box us into traditional gender roles “Women are not supposed to be ambitious.” “Women should be nurturers, not leaders.” They also originate in the dark place within ourselves where self-doubt and denial reside. This is often referred to as the “impostor syndrome”

Many women want to stay comfortable in their current state rather than challenge themselves to achieve everything they are capable of. How can these women leaders be helped to recognize and replace these limiting beliefs with positive messages. The truth is we can ALL learn to funnel our energy in a positive direction. All of us can take steps RIGHT NOW to change our limiting beliefs.

Here’s how:

Dream bigger and aim higher. We often are mired in our perception of reality and focus on what we cannot do.  If you cannot see it, you will never become it.  Go tell someone your secret career dream, and remember play big, aim high.

Take a chance on you.Explore outside your comfort zone. Maybe that means accepting that stretch assignment opportunity or better yet go and ask for that stretch assignment!

Ask yourself: ‘What gives my life meaning and a sense of purpose?’Then, ask yourself: ‘What am I doing to address that purpose?’  If you struggle to answer either question, it’s time to go and find that life meaning and sense of purpose.

Create meaningful relationships. Research supports the idea that women are over mentored and under sponsored.  Create meaningful relationships by nurturing connections with men or women you admire and respect or with whom you want to work.  Reciprocate and offer your help.  Eventually, one or more of these people will become a sponsor for you and can open doors and opportunities.

Act with courage!Just say yes. Trust yourself to know that you’ll figure out  You are smart. You are capable. Take a leap of faith and take a chance on you.

By challenging ourselves to dream bigger and aim higher, we become better, stronger, female leaders. So, ditch those limiting beliefs and go get ’em!

Diana Faison is co-author of newly-released The Influence Effect: a new path to power for women leaders and partner at leadership firm, Flynn Heath Holt.

Disclaimer: The opinions and views of Guest contributors are not necessarily those of theglasshammer.com

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Developing Yourself for Your Next Role – One Task at a Time

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By Nicki Gilmour, Executive Coach and Organizational Psychologist

All jobs consist of are tasks and we prefer some tasks over others.

Make 3 columns and in the first list what you like doing. In the second column, list what you are good at (task wise) as these lists might differ.Then in the third column list what you really don’t like doing. This is a great way to start to thinking about transferable skills for the job that you do want to do next.

So many people spend time in roles where the expected promotion takes them into work they simply don’t like doing (for example, managing more people). The thing is,you have choices, it is your life.

Be honest with yourself, how strategically important are the tasks that you are avoiding? Do they rank highly for your current role? How will they play into your future role?

If there are skills that you need to develop, consider setting time aside formally in your calendar to undertake them on a regular basis as habit can be a great way to embrace them.

But, if you realize that you need to be developing a different set of skills for your next role, then try to identify what those might be.The gap may be small and easy to bridge, or not, but at least you will have a sense of perspective on what you have to do.

Contact nicki@theglasshammer.com is you would like to hire an executive coach to help you navigate the path to optimal personal success at work

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Are You a Sexist Woman at Work? Part Two

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Following on from last week’s column on how our brains assign positive and negative traits to men and women without asking us, we look at how we all hold bias ubiquitously.

Or in plain English, women can be as sexist and upholding of the patriarchy as men. How does this play out in the workplace? It appears in small and large ways in offices, hospitals, orchestras, schools and governments.

When some women work for female bosses, the experience can sometimes be perceived by them as less than optimal? Is the female boss truly awful as an individual ? Maybe or maybe not, as we can look to deep behavioral theory to explain why people act the way that they do. Social psychology theory by Lewin suggests that behavior is a function of a person’s personality activated by the environment that they are operating in. So, when you are working for a female boss who happens to be taking on traits that you do not expect her to (as a woman), you might consider that this boss might be beholden to the systemic forces that encourage behaviors that are activated in their personality. She might have consciously or unconsciously chosen that path as assimilation is what most career blogs and experts have spat at women for the last thirty years. Doesn’t make it right, but certainly explains things.

Or it could be you who has deep rooted issues about who the boss should be? You could be jarred as she isn’t meeting your stereotypical traits imagined for her as a female manager. This is only worsened by the gender segregation that is peddled falsely as brain science. Men are not from Mars, Women are not from Venus. Newsflash, we are all from Earth and we all need to do a better job on Earth at reducing bias that comes with instant thoughts of who the other person is. We all are socially conditioned to believe the differences between the sexes are the same for everyone and this discredits the real work of letting people speak and act as individuals at work while understanding that by virtue of having a social identity, has legacy trait and role assumptions in society and therefore at work too. Outwardly we see gender, ethnicity etc as a feature of the human in front of us but we have to stop that from being a definition of capability and capacity and actual experience.

Are you wrestling with challenges at work? Consider coaching with nicki@theglasshammer.com

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