Tag Archive for: stress

How Habit Stacking Can Help Busy Executive Women Supercharge Their Success

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habit stackingThere are many challenges to being a successful executive and managing your personal and professional responsibilities. With so much to focus on, trying to introduce a new habit into your routine can seem daunting.

Habit stacking is a life saver for executive women who want to improve their personal or professional lives without sacrificing the quality of what they currently achieve on a daily basis. It’s a low-stress way to supercharge their success without taking time away from other tasks.

What is Habit Stacking?

Everyone has habits, whether you realize you have them or not. Choosing to pour cereal before your milk, what you reach for first in the morning and how you travel to work are all habits.

Some habits are neutral and don’t impact your quality of life. Others, however, could contribute to your stress, fatigue and well-being.

Research shows that only half of people keep their New Year’s resolutions, showing how bad humans are at creating positive habits. Habit stacking is a way to hack that.

Habit stacking connects your desire to improve your organization habits, heath or leadership skills to a pattern you previously established. You get used to performing the task while doing the one you’re used to, and you form a new habit. You can create positive habits by consistently doing them simultaneously and in the same setting.

By connecting a new habit to an old one, your brain combines the two and the new behavior gets ingrained. Author S.J. Scott popularized “habit-stacking” in the professionally-backed book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. Since then, it’s become a tool for people to accomplish their goals.

Here are five ways habit stacking can help busy executives.

1. It Increases Focus

When you habit stack, you can improve your ability to focus on essential tasks. It can be hard to complete the steps in your routine without your mind wandering to other things you must do. Habit stacking is a great way to incorporate mindfulness and meditation into your life, helping you focus on the present moment.

Introducing a new habit into your life can seem daunting. Since habit stacking connects the new task to another routine, it is easier to add to your life. Instead of stressing about not doing it, you can focus on how well you’re doing with the new habit and what you can improve. For example, if you want to start bullet journaling, you can do so while you wait for your morning coffee to brew.

2. You Can Better Commit to Your Goals

Habit stacking makes it much easier to commit to what you desire. Sliding things into your other habits instead of creating a separate one makes achieving your goals easier.

If you want to stay hydrated but forget to drink water, habit stacking can help. Stack drinking a glass of water as you check your email. Doing so will help you meet your hydration goals without interfering with other parts of your day.

3. It Helps You Stay Organized

As an executive, you know the organization is a must. However, staying consistently organized is easier said than done. Habit stacking can be an excellent tool for managing your office and being punctual for important meetings and events.

With habit stacking, you can condition your brain to put things where they need to go and adequately prepare for your activities. Putting your pens back in their drawer is easier when you stack it by shutting down your computer for the evening. You can put your files away when you walk out of your office for the evening. Stack the things you often forget with the things you don’t for success.

4. You Can Effectively Prioritize

If you want to change your priorities but get stuck in a negative routine, habit-stacking can help. Connect one of the positive habits to your negative ones. If you bite your nails to handle stress, you can stack it to get up and take a walk. Eventually, the nail biting habit could turn into taking a walk instead.

As an executive, it can be hard to juggle important tasks, but by stacking the most important ones with your routine, you can complete them with haste.

5. It Promotes Healthier Coping Mechanisms

Life gets stressful, especially with the responsibilities of managing a company. Stacking your habits can help you introduce positive coping mechanisms to reduce stress. For example, you could listen to a chapter of your favorite audiobook while prepping your lunch.

Self-care is a vital tool for everyone, especially when you have the responsibilities of being an executive. The industry still has inappropriate biases, making you work harder for success. Incorporating habits that aid your body and mind can help you feel less stress, reduce symptoms of mental illness and allow you to live a more peaceful life.

Using Habit Stacking to Supercharge Your Success

Habit stacking effectively adds healthy habits into your life that support your personal and professional growth. Connecting a current pattern with one you want to implement can start you on the path to success.

By: Beth Rush is the career and finance editor at Body+Mind. She has 5+ years of experience writing about the power of human design to reveal entrepreneurial potential and time management strategies. She also writes about using the emotion of awe to activate our leadership prowess. You can find her on Twitter @bodymindmag. Subscribe to Body+Mind for more posts by Beth Rush.

(Guest Contribution: The opinions and views of guest contributions are not necessarily those of theglasshammer.com).

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Unpacking Stress at Work Part 1: Mismatched Expectations!

By Nicki Gilmour, Executive Coach, CEO and Founder of theglasshammer.com

As a coach, many clients come to me because they are somewhat dissatisfied at work. Often they have been happy for years and a new structure or a new job in the firm has made them question if they should leave the team or even the firm.

It is rarely ever the tasks that make people wrestle with the big question of “Should I stay or should I go” as senior people find ways of navigating and delegating where appropriate. In fact people can love their tasks, the day to day of what they actually do, but hate their role.

How come? Simply put, because a role can consist of responsibilities that are not aligned with the appropriate authority to execute leaving people feeling like they cannot succeed on their mission. This can show up as having no formal authority around managing the people who have to deliver on a product or a behavior, or having no budget or resources to make the goal happen.

If you suspect you are there, ask yourself three questions:

  1. “Does this role have definitive responsibilities that require tangible results?”
  2. “Am I the type of person who needs to see tangible outcomes for my own well-being/sense of self? or for my formal reward or evaluation?”
  3. “In this role, will I have the ability to deliver part or all of the solution or product via myself and a team that I have control over in some way or another such as reporting line, resources and budget? What could stop this from running smoothly?”

If you say yes to needing to see tangible results, your job requires it and your current position gives you the ability to execute on your responsibilities such as call clients, sell them a product and let a qualified and competent team fulfill on the order (or even deliver it yourself), then my guess is, things are good unless you are a horrible boss (which is for another day).

However, if you say yes to the tangible results piece and your job has you taking on a nebulous or aspirational mission, without any team, budget or ability to infiltrate and change core aspects of the company or system, then you might feel the tension.

Lastly, maybe you do not need or have not been given formal responsibilities around tangible results and in this case then advocacy or influencer work tends not create such a rub organizationally or for the individual except when the individual has a high sense of tangible achievements for their own validation.

If you would like to work with a coach because you are experiencing any of the above and want to talk through your options and make a plan of action, Nicki Gilmour is taking on 5 new clients for summer only and you can book a free exploratory chat with her here.

Nicki is a qualified coach and holds a masters from Columbia University in Organizational Psychology and is the Founder of theglasshammer.com

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Why Less Is More: Advice for Female Overachievers Everywhere

Women-Cheering-featured

By Aimee Hansen

With the recent International Women’s Day 2019 mantra being #Balanceforbetter, we have proof that giving less of yourself at work could be the best move for you and your career.

Being overly conscientious and accommodating in your work approach – which women are far more likely to be – may diffuse your energy and impact, without helping you advance in the office.

Overcoming the compulsion to overwork is about more than being mentally strategic and discerning with the work you do, though changing behaviors can change beliefs. The hardest part of choosing not to do too much may be riding through the emotional discomfort of not being as overly conscientious as you’re used to.

As girls and women, we’ve come to believe we have to work very hard not even to get ahead, but just to stay safe.

What did we really learn as girls at school?

“What if those same habits that propel girls to the top of their class — their hyper-conscientiousness about schoolwork — also hold them back in the work force?” writes Dr. Lisa Damour in the New York Times.

At school age, girls have the edge on performance and they also work harder, have greater discipline and perform better. Damour finds that girls are more likely to grind away and to leave as little as possible room for error. Anecdotally, it’s observed that boys are more likely to up their game if something slips, while girls are less likely to allow the possibility of slippage, holding the energy of maximum effort.

Damour writes, “We need to ask: What if school is a confidence factory for our sons, but only a competence factory for our daughters?” She asserts that with girls, we need to stop applauding ‘inefficient overwork’ and start rewarding ‘economy of effort’.

Part of this is encouraging girls to acknowledge how much they already know and then where to focus their mastery building, as opposed to only building up capacity for work. The confidence gap and stress gap between genders is only widened when girls and women put disproportionate stock in their ability to work extra hard, as opposed to their innate abilities to deliver good results.

We think we have to work harder (and we do) at work.

A study designed to monitor the impact of privacy filters on productivity at 3M also verified the suspicion that women employees work harder. “During a ten minute experimental trial, female employees worked longer without (2.5 minutes vs 2.1 minutes) or with (4.9 minutes vs 4.3 minutes) a privacy filter. 52 percent of male workers walked away during a waiting period while only 38 present of women did.

Across three decades of studies, professional women in both Britain and the United States are also significantly more likely than male peers to agree to the statement “My job requires that I work very hard.”

“Between a man and a woman who hold the same job, shoulder the same burdens at home and have the same education and skills, the woman is likely to feel she must work harder,“ said co-researcher and sociologist Elizabeth Gorman.

The researchers speculate that “the association between gender and reported required work effort is best interpreted as reflecting stricter performance standards imposed on women, even when women and men hold the same jobs.”

Being too conscientious adds up to emotional exhaustion.

Women tend to experience more stress in the workplace – and a UK survey found up to 67% higher stress levels for women between 34 and 44 compared to men.

Research on organizational citizenship behavior (OCB) explored five types of behavior for impact on individual well-being: “altruism (helping a colleague), conscientiousness (going beyond the minimum), civic virtue (involvement in the organisation), courtesy (avoiding work-related problems with others) and sportsmanship (tolerating inconveniences and impositions of work).”

The research showed that employees who regularly put in hours and effort beyond the call of duty experience more emotional exhaustion and work-family conflict – especially for those who carry out responsibilities at a high level.

The study also found “employees who already performed well in their job and had a high level of conscientiousness also suffered significantly higher emotional exhaustion and work-family conflict. Those who exerted greater effort in their work and family roles, with a general sense of not wanting to let people down, found they had little left in reserve, increasing the challenges of balancing work with a healthy family life.”

Doing well at work, not surprisingly, leads to more work: “Managers are prone to delegate more tasks and responsibilities to conscientious employees who are likely to try to maintain consistently high levels of output.”

If you get hooked to hyper-conscientiousness as your success card, you’ll feel you have to keep it going, even when it grows.

What if we just cared less?

Beyond the external demands, clinical psychologist Dr Jessamy Hibberd, co-author of This Book Will Make You Calm, notes the internal demands that we create for ourselves on top of external demands. “These are the pressures you place on yourself,” Hibberd told The Guardian. “For example, checking and rechecking work, spending too long on each task, taking work home and setting excessively high standards.”

As Lauren Bravo writes in the same piece, “As promising students we were told ‘aim high! Join in! You can do anything!’ – but nobody thought to mention we could also aim lower, opt out or do exactly what our pay cheque required and no more.”

“The happiest people at work seem to be the ones who don’t care as much,” writes Bravo, “they might just be on to something.”

How do to less and more.

University of California, Berkeley professor and author of Great at Work, says our approach to work is “broken.” He said to Forbes, “We pursue a paradigm of ‘more is better’ — but more hours doesn’t lead to better performance. And it leads to worse work/life balance.’”

From a survey on what really drives performance, Hansen found some secrets behind doing less to create more impact:

Do Fewer Things: Top performers are very selective in what they do and don’t scatter their efforts too much across too many tasks or too many meetings. Hansen says, “It’s counterintuitive. It’s not how much you can get done in a day, but how few things you have to do in order to excel.”

Sarah Knight, author of “The Life Changing Magic of Not Giving a F**k,” encourages us to declutter our mind and care less. She also suggests ditching corporate formalities like conference calls, when the time can be used more productively.

Push Back: If you’re asked to stretch yourself across too many things, Hansen suggests pushing for prioritization. “Say: ‘You asked me to do two things last week and now you’re asking for a third. Which should I prioritize? I can do all three, but it won’t be high-quality work.’ You’re not saying ‘I don’t want to do it.’ This requires some courage and tact.” Another tip: Say no to additional responsibilities with low visibility that won’t truly advance you.

“Do Less, Then Obsess”: Hansen suggests to do less tasks, but put attention into doing the things you commit to with excellence. Take time putting the attention into the details and making the work you commit to high quality. Do less, and do it better.

Women have been devalued in the workplace. You can stop devaluing yourself by finding ways to trim away the work that’s draining your energy more than its advancing you towards your own career desires.

Author Bio:

Aimee Hansen is a writer here at theglasshammer.com.

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The 4AM Club: Three Ways to Make It Work For You

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4am, early morning, dawn , The 4am Club
You’ve heard it said: the early bird catches the worm — in the opinion of many highly successful people, the phrase is much more than a cliche.

The benefits of an extremely early morning routine have been touted by so many self-made celebrities that the “4AM Club” has become a part of the public vernacular. It’s the magic hour for many world changers like Oprah, Michelle Obama, and Tim Cook, and experience has taught me why. In my world, it’s a time of quiet, focus, determination, and accomplishment.

As an entrepreneur and a mother, high-paced days at my desk and endless days on the road are only outpaced by high-energy evenings and weekends with my family of five. By waking up at 4 AM, I’m able to routinely devote time to my own self-development and care, a necessary practice for success in all areas of my life.

If this is something you’ve wanted to try but haven’t yet managed to find success in, here are a few keys I’ve found to making this routine not only possible, but extremely enjoyable as well:

Check your DNA

Our tendency to be productive at certain times of the day is often hard-wired in us, an internal clock that’s determined by our DNA. This genetic predisposition is called our chronotype. If you identify as a “night owl”, then you can stop reading now. This method is not for you. In fact, research shows a correlation to weight gain, diabetes, and heart disease if you try to force an extra early wake-time when your DNA is telling you otherwise. But if you feel like you do your best work in the morning, or maybe you’re not sure, than the 4 AM club could be for you.

Check your Watch

The key to sustaining this routine has everything to do with a consistent sleep schedule. Knowing the exact number of sleep hours that support your peak performance is requisite to success. Not getting enough sleep effectively compromises all the systems that work together for success in day-to-day life. Without enough sleep, the motivation to exercise is zapped, food choices start moving in a downward spiral, and productivity at work takes a nosedive.

Check your Excuses

An early morning routine is a no-excuses kind of practice. Follow the 21/90 rule — on average, it takes 21 days to form a habit. If the system seems to be working for you, another 90 days is recommended to turn it into a permanent lifestyle change. That said, the first few days will inevitably be brutal. Resist the temptation to hit snooze on that alarm by using the Rule of 5. When the alarm goes off, count to five, pop up, and start moving out of bed, no matter how you feel about it in that moment.

Above all, know that every person is wired in their own way, and successful habits look different for everyone. Do not try to define yourself by what works for others — instead, let them inspire you to find your own routines that drive you toward your goals.

Author Bio

Judith Nowlin, Chief Growth Officer with Babyscripts. Judith created iBirth™, a mobile care companion for pregnancy, birth and postpartum, to help healthcare practitioners deliver better health outcomes for women and children in the United States and beyond. The original idea for the app was born out of her prior decade of service in maternity care. The technology platform she and her team built has since impacted nearly 1 million families on their journey toward optimal health and wellness during one of life’s most precious times. iBirth was acquired in June 2018 by Babyscripts, Inc., the leading virtual care platform for obstetrics. You can find her here: https://www.linkedin.com/in/judith-nowlin-3a9b82b/

Guest contributors views are their own.

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The 3 Best Ways Busy Professionals Can Reduce Stress and Start Thriving

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women stressed

Guest Contribution

Ask busy professional women about what she most desires, and a lot will wish to reduce stress.

If you feel like you’re living on the proverbial hamster wheel, it’s time to make small changes to your day to reduce stress and save your sanity. Our tips will help you thrive instead of just get by.

1. Multitask in your personal life

Busy professionals are the rock stars of multitasking. But, multitasking for work is very different from multitasking for yourself. In fact, multitasking may be the wrong word to use. According to Entrepreneur, your brain time-shares rather than multitasks since it is only able to focus on a single task at a time. You must learn how to divvy up your time equally and effectively among tasks. How is this accomplished? Create a to-do list categorized into similar tasks so that your brain doesn’t have to totally change gears. Be sure to always keep your list visible so that you don’t feel that rush of accomplishment, only to realize you have more to do. If you start feeling overwhelmed, remember it’s okay to take a step back and get re-focused. In the future, saying “no” is an option too to avoid getting burnt out.

2. Use Your Lunch Hour to Reduce Stress and Refocus

Unfortunately, Americans take only a portion of their lunch break to eat, or they skip lunch altogether. According to the New York Post, one survey found that 50 percent of workers take 30 minutes or fewer on their lunch hour and that 29 percent work through lunch. Some of the best ways to reclaim your lunchtime include leaving the office to have lunch with a friend or exercising outside with a co-worker or friend. To maximize the benefits of getting out of the office, meet a friend outside to eat for 30 minutes and spend the other 30 minutes walking, meditating, or doing yoga. Physical activity gives you the true breaks you need from work to get refreshed and boost your brain function and mood to help you be more productive and have less stress.

3. Prioritize Tasks

Implementing time management practices is another excellent way to reduce stress on a daily basis. For example, create a checklist for work and home. Arming yourself with a checklist helps you focus and reduces the amount of time you waste on email and social media or chatting with co-workers. Be sure to organize your checklist from most to least pressing tasks and consider allotting yourself enough time for each one. By prioritizing, you will not only feel less stressed, but may find that you are better able to concentrate because you’ll know you’re giving your attention to the most important task on your to do list.

If you’re a visual person, put the checklist on your laptop or tablet or on your desk so you can mark off completed tasks, feel a sense of accomplishment, and know where you stand with your day. If you prefer to use technology, create a note or list on your smartphone; or download one of the many checklist apps.

Stress levels also climb when you feel like you have to do everything right now. One tip is to follow the two-minute and 10-minute rule, as described by Kyle Brost. If you have a task that will take fewer than two minutes, do it immediately so that you don’t face the stress of having too many incomplete tasks. However, if you have a task that requires more time, use the 10-minute rule. Commit to working on the task for 10 minutes. When the time is up, permit yourself to stop and move on to something else to keep chipping away at your to-do list.

High levels of stress prevent you from being productive and thriving. Do yourself a favor and multitask for yourself. Then, use your lunch hour to refocus and reduce stress. It’s also helpful to prioritize tasks and manage your time wisely.

Author

Julie Morris is a life and career coach. She thrives on helping others live their best lives. It’s easy for her to relate to clients who feel run over by life because she’s been there. After years in a successful (but unfulfilling) career in finance, Julie busted out of the corner office that had become her prison. Today, she is fulfilled by helping busy professionals like her past self get the clarity they need in order to live inspired lives that fill more than just their bank accounts. When Julie isn’t working with clients, she enjoys writing and is currently working on her first book. She also loves spending time outdoors and getting lost in a good book. Visit her site at juliemorris.org

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The 3 Best Ways Busy Professionals Can Reduce Stress and Start Thriving

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women stressed

Guest Contributed by Julie Morris

Ask busy professional women about what she most desires, and a lot will wish to reduce stress.

If you feel like you’re living on the proverbial hamster wheel, it’s time to make small changes to your day to reduce stress and save your sanity. Our tips will help you thrive instead of just get by.

1. Multitask in your personal life

Busy professionals are the rock stars of multitasking. But, multitasking for work is very different from multitasking for yourself. In fact, multitasking may be the wrong word to use. According to Entrepreneur, your brain time-shares rather than multitasks since it is only able to focus on a single task at a time. You must learn how to divvy up your time equally and effectively among tasks. How is this accomplished? Create a to-do list categorized into similar tasks so that your brain doesn’t have to totally change gears. Be sure to always keep your list visible so that you don’t feel that rush of accomplishment, only to realize you have more to do. If you start feeling overwhelmed, remember it’s okay to take a step back and get re-focused. In the future, saying “no” is an option too to avoid getting burnt out.

2. Use Your Lunch Hour to Reduce Stress and Refocus

Unfortunately, Americans take only a portion of their lunch break to eat, or they skip lunch altogether. According to the New York Post, one survey found that 50 percent of workers take 30 minutes or fewer on their lunch hour and that 29 percent work through lunch. Some of the best ways to reclaim your lunchtime include leaving the office to have lunch with a friend or exercising outside with a co-worker or friend. To maximize the benefits of getting out of the office, meet a friend outside to eat for 30 minutes and spend the other 30 minutes walking, meditating, or doing yoga. Physical activity gives you the true breaks you need from work to get refreshed and boost your brain function and mood to help you be more productive and have less stress.

3. Prioritize Tasks

Implementing time management practices is another excellent way to reduce stress on a daily basis. For example, create a checklist for work and home. Arming yourself with a checklist helps you focus and reduces the amount of time you waste on email and social media or chatting with co-workers. Be sure to organize your checklist from most to least pressing tasks and consider allotting yourself enough time for each one. By prioritizing, you will not only feel less stressed, but may find that you are better able to concentrate because you’ll know you’re giving your attention to the most important task on your to do list.

If you’re a visual person, put the checklist on your laptop or tablet or on your desk so you can mark off completed tasks, feel a sense of accomplishment, and know where you stand with your day. If you prefer to use technology, create a note or list on your smartphone; or download one of the many checklist apps.

Stress levels also climb when you feel like you have to do everything right now. One tip is to follow the two-minute and 10-minute rule, as described by Kyle Brost. If you have a task that will take fewer than two minutes, do it immediately so that you don’t face the stress of having too many incomplete tasks. However, if you have a task that requires more time, use the 10-minute rule. Commit to working on the task for 10 minutes. When the time is up, permit yourself to stop and move on to something else to keep chipping away at your to-do list.

High levels of stress prevent you from being productive and thriving. Do yourself a favor and multitask for yourself. Then, use your lunch hour to refocus and reduce stress. It’s also helpful to prioritize tasks and manage your time wisely.

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

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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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Why You Should Avoid Overwork To Be Effective In Your Job

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women stressedRecently in Fortune, Besty Myers, founding director of the Center for Women and Business at Bentley University, called the 24/7 workday “the biggest setback for women in corporate America.”

Professor Robin Ely of Harvard Business School has said the 24/7 work culture “locks gender inequality in place.”

But this is not an article about gender. The chronic overwork culture doesn’t need to change only because it works against women: it needs to change because it’s not working.

Sarah Green Carmichael, senior associate editor of Harvard Business Review (HBR), posed in a recent article that the bigger question is not what has driven us to a 24/7 work culture, or who is to blame, but rather, “Does it work?”

The answer, according to many studies related to employee effectiveness, is no. Within her article, Carmichael highlights that a culture of chronic overwork backfires on employees and companies. Yet the number of hours worked has increased by 9% in the last 30 years. It seems Corporate America is clinging detrimentally tight to the false truth that overwork is a requirement for effective employees and driving company-level success: overwork is overvalued.

Here are four solid reasons why you shouldn’t chronically overwork if you wish to remain engaged and effective in your job and why your firm shouldn’t want you to, either. May this provide insight both for you and the men and women you manage.

1) Overwork may lower your engagement with work.

According to Gallup, nearly 61% of college graduates feel disengaged at work – meaning not “intellectually and emotionally connected,” even when they are physically present in the office, resulting in a major ROI loss for companies.

Data shows that 2/3 of employees feel overwhelmed and 80% would like to work fewer hours. The 24/7 work culture and feeling overwhelmed are major contributors to disengagement. While an “always on” expectation makes it difficult to mentally switch-off, research has suggested that being able to psychologically switch-off from work protects both well-being and work engagement.

If you feel you can never turn off, it would seem you begin to tune out. To stay engaged at work, it’s important not to give into the expectation to live it.

2) Overwork may hurt your productivity.

Research showed that a company couldn’t tell the difference in performance if an effective employee was working 80 hours or just pretending to, so working longer hours may not mean accomplishing more, career-wise too. As graphed in The Economist, longer hours are correlated with decreased productivity. In fact, research has even shown that when working hours are excessive, cutting hours back can actually increase your productivity.

Also, in research with a consultancy firm, required and predictable time-off from work including being digitally switched-off, increased productivity – even if time completely off had to be strictly enforced because employees were in the habit of being constantly switched on. Not only did it improve communication, learning and the client product, but it also resulted in greater job satisfaction, sense of work/life balance, and commitment to managing a career at the firm.

3) Overwork may hinder your ability to lead effectively.

As Ron Friedman writes in an HBR article, while putting in the excessive hours may have marked you as motivated and helped your “early career advancement,” maintaining overwork as part of your work identity once you’ve already arrived to a position of leadership can significantly damage your career prospects.

Leaders need to disconnect to optimize the interpersonal skills, critical thinking, and visionary skills important to their roles. Overwork contributes to mis-reading others (often negatively) and emotional reactivity such as lashing out. Management performance also depends upon judgement, and being tired from overwork impairs your decision-making abilities and clarity of perspective when it comes to identifying problems and creative solutions.

An overworked leader, concentrating to the point of fatigue, is often a cloudy leader, who is also more vulnerable to technology distractions, such as the 3pm workplace Facebook rush.

As Reid writes, overworking also models the behavior as an expectation for those you manage, and there’s enough evidence in this article alone to illustrate why that’s a questionable management practice.

4) Overwork may harm your health.

On top of compromising your job effectiveness, overwork compromises your well-being, a major component of feeling satisfyingly engaged in your work. Studies have shown that overwork is associated with emotional exhaustion and impaired sleep, which is a massive performance killer in addition to compromising health.

It’s also associated with depressive symptoms, heavy drinking, and long-term with heart disease and impairment of brain function when it comes to reasoning. Nothing about this says top management potential. If you’re to be a thriving executive, it’s probably best to start as a thriving human.

What Can You Do To Be More Effective?

But you’re still surrounded with a culture of overwork, so what can you do?

Friedman recommends starting with these small behavior changes:

Find a way not to have your smartphone at your side constantly when away from work, interrupting your present – instead check it with intention. Program evening emails to arrive in the morning, so they don’t catalyze a back and forth conversation after hours. Discern when a response is necessary immediately from when it’s not. Find an activity that you’re excited to leave work for, something else that will give you a sense of gain. While at work, schedule a few breaks in your day so that you can step away, clear your head, and refresh both your energy and perspective.

It’s clear that when you chronically over-extend yourself at work, you may still be there or still be on, but you stop being the same employee. Being an effective leader means managing the asset of your leadership effectiveness, not working until it’s lost to diminishing returns or worse.

By Aimee Hansen

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The Way You’re Coping With Stress Is Making It Worse: What You Should Do Instead to Build Your Resiliency

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women stressedOn a typical day, you’re most likely squeezing in three days worth of work. You have your scheduled work time consisting of meetings, servicing clients and customers, managing communications, and connecting with colleagues scattered around the globe. Your second workday consists of the one before, after and in-between. You get up early to get a jump on emails, you stay late to get work done, and you multitask during the day in an attempt to be as productive as possible. Your third workday begins when you leave the office. You have to pick up food for dinner on the way home, perhaps get the kids to practice, run a load of laundry and make sure the house hasn’t fallen apart. Before you go to bed you see the opportunity to get on your computer to get more work done. No wonder you’re completely stressed and exhausted by the end of the day!

You just need to find better ways to reduce or manage your stress, right? Wrong. Unfortunately, there’s no way to reduce your stress. Your job is never going to ask less of you, nor are your loved ones. The demands in your life will only continue to increase as you move up in your career and your personal life becomes more complex. In addition, stress is not just something that happens in your head. It’s a chemical, hormonal event that radically changes your chemistry and physiology.

The hormones released in response to stress can have many negative effects on your body and brain. As just one example, the stress hormone cortisol kills cells in the brain relating to memory, learning and goal setting. It’s responsible for insomnia. It makes you crave high-fat, high-sugar foods in large amounts, and to store a majority of it as fat, specifically around the midsection.

But the good news is, when we understand the physiology of the stress response, we can build our resiliency to stress. We can train our bodies to recover from stress more quickly and efficiently, as well as raise our threshold for stress. And if that’s not enough, resiliency training can also improve our health and help us lose body fat.

Up until now, many of the things you’re doing to cope with the stresses you’re facing are actually making things worse. You may skip meals and workouts, sacrifice sleep to get more work done, grab sweets or salty snacks, rev yourself up with caffeine and bring yourself down with alcohol. Here are four things you may be doing that are exacerbating your stress, along with tips to build your resiliency:

1. You sacrifice sleep to get things done.

It’s tempting to trade sleep for extra hours of productivity, but lack of sleep ramps up our sympathetic nervous system, pushing us in the direction of the stress response. Simultaneously, it makes the parasympathetic nervous system – which is related to restoring balance and calm — less effective. Sleep deprivation also increases body fat levels, specifically around the midsection. This abdominal fat is not only frustrating, it also increases our risk of diabetes, heart disease, obesity, and even premature death. Keep to a regular sleep and wake cycle, and aim to get between 7-9 hours each night. Sleep is one of the best tools we have for the body to recover from stress.

2. You drink caffeine to get energy and make up for lack of sleep.

In addition to increasing blood pressure, caffeine stimulates the release of the stress hormones adrenaline and cortisol. To make matters worse, caffeine has been shown to work synergistically with mental stress to further increase cortisol levels. From a stress perspective, cutting out caffeine is ideal. Why voluntarily pump more stress hormones into your body? If you choose to consume caffeine, do so in small amounts.

3. You skip meals because you’re too busy to eat.

When we skip meals or go too long without eating, blood glucose (a form of sugar the body uses for energy from many of the foods we eat) drops. When there’s not enough glucose, the body thinks a famine is occurring, the stress response is stimulated and the body secretes cortisol. This puts us into food seeking mode to get much needed energy into the body. Cortisol makes us eat large amounts of food containing fat and sugar, and to store much of this extra energy away in our fat cells for the next glucose emergency. Maintain blood glucose levels and minimize stress by eating about every 3 hours, alternating between moderate sized meals and small snacks.

4. You skip your workout because you don’t have time.

Stress hormones are specifically designed to fuel a short burst of intense physical activity – fighting or fleeing. When we do this, it burns them off and releases another class of hormones that restore balance and counteract the negative consequences of stress. The good news is just 30-60 seconds of intense exercise produces these feel good hormones. Sprint up a flight of stairs, or do a few jumping jacks or burpees. Worst-case scenario, do a few of these shorts bursts to hit the reset button on stress, or squeeze in a few minutes here and there. Exercise can be accumulated throughout the day in 10-minute bouts, which can be just as effective for improving fitness and decreasing body fat as exercising for 30 minutes straight.

For more strategies on how to build your resiliency to stress, read Jenny’s book The Resiliency rEvolution: Your Stress Solution for Life, 60 Seconds at a Time.

Jenny C. Evans is the author of THE RESILIENCY rEVOLUTION: Your Stress Solution For Life 60 Seconds at a Time (Wise Ink Creative Publishing; 2014). She is also founder and CEO of PowerHouse Performance, where she works with thousands of C-suite executives, leaders, and employees worldwide to help them improve their resilience, performance and productivity, while enhancing their health.

Guest advice and opinions are not necessarily those of theglasshammer.com

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