Tag Archive for: well-being

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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Four Reasons Leaders Need to Look After their Well-being

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leadership and well-beingLeaders tend to feel more pressure than most to work long hours and sacrifice their well-being. For some, this is in hopes of inspiring team members to work hard, and for others, it’s simply due to a desire to reach and exceed goals.

Many professional women often feel additional pressure to prove themselves hardworking, especially when leading in male-dominated industries. However, problems can arise when we overwork ourselves so much that our well-being suffers and the ability to lead effectively diminishes with it.

Here are four important reasons leaders need to protect, not sacrifice, their well-being.

Rest is essential for protecting mental and physical well-being

Good quality sleep is essential for maintaining physical and mental health. Sleep deprivation can inhibit cognitive function, meaning that you can’t perform at your best when you’re tired. Plus, chronic sleep deprivation can lead to depression, anxiety, and stress, all of which can affect work.

Stress is both a cause and symptom of poor sleep, so it’s common to become stuck in a cycle of stress leading to insomnia, leading to further stress, and so on. This cycle can only be stopped when you consciously adopt a healthy sleep hygiene routine and incorporate positive stress management tactics into your day.

Work is a leading cause of stress and subsequent sleep problems, with around 80% of workers in the USA experiencing work-related stress. Those in leadership positions are particularly susceptible to excess stress because they carry more responsibility and are ultimately accountable for their team’s work.

Make sure you put firm limits on your working hours and avoid working late into the night to give yourself time to switch off from work. Many leaders find it helpful to gently unwind before bed by doing gentle exercise, meditating, journaling, taking a bath or reading a book. Going to bed and waking up at the same time each day can also help your body find its natural sleep rhythm, meaning you’ll find it easier to fall asleep.

Self-care habits can support productive routines

When you schedule self-care habits into your daily routine, you’re likely to become more productive overall. Our minds can become overwhelmed with lists, tasks, and issues, which may make us reluctant to make time to exercise, indulge in a creative hobby, or prepare a healthy meal.

However, it’s important to take regular breaks from work and allow yourself the time to write down all your to-do’s, make a plan, and take a moment to breathe. Prioritizing self-care is essential for alleviating stress, and when you schedule specific self-care activities in your breaks, you’re less likely to skip them.

Many self-care habits help you to refresh your mind and return to work with greater focus. For example, art and craft activities boost dopamine levels, which aids the creation of neurons in order to promote focus and aid productivity. It might sound counterintuitive, but working less could help you to achieve more if you replace work with activities that nourish your well-being.

Protecting well-being prevents burnout

Burnout is a state of physical and emotional exhaustion that occurs after a long period of chronic stress. It affects focus and productivity, and it tends to generate an uncharacteristic sense of apathy toward work. When someone feels burned out, they can’t function professionally to their full capacity. If they continue to push themselves at work despite experiencing burnout, they run the risk of developing depression or anxiety.

Burnout seems to affect women more than men, especially for those in managerial and leadership positions. A 2021 study found that 49% of women in senior leadership roles reported feeling burned out, as opposed to only 38% of men in similar jobs. This means it’s particularly important for professional women to protect their well-being and create clear boundaries between their work and their personal lives.

Modeling healthy habits inspires team members

A workforce with good physical and mental well-being is likely to be more productive and require fewer sick days than a workforce that is stressed and physically unhealthy. As a leader, it’s your job to support your employees’ well-being to ensure your team operates to its full potential. By prioritizing your self-care, you can lead by example and encourage your team members to look after themselves, too.

Good leaders inspire their teams, and although it’s important to inspire hard work, there’s a fine line between hard work and overwork. If a leader works incredibly long hours with few breaks, their team members might feel pressure to do the same – despite the damage, this can do to their mental health and well-being.

When you encourage a healthy work-life balance and create a culture of self-care in your workplace, you help your team feel inspired to look after their own health, making them more able to perform at their best.

Prioritize your wellbeing to become a better leader

When you take care of your physical and emotional well-being, not only do you protect your ability to lead successfully but you also become a better, more effective leader. Make sure you get plenty of rest and stack up your healthy self-care habits to lead your team to great heights of success.

By: Lucy Ranger is a business development executive who has acquired more than 15 years of experience in the industry. Away from her remote office, Lucy is passionate about sustainability, and regularly volunteers in her local community to help with various clean-up projects and initiatives.

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

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Why Choose A Women’s Retreat Instead of A Summer Vacation?

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women's retreatAs we enter spring, summer vacation is approaching. While sometimes a vacation is the perfect break from daily life, other times it may feel like a too short escape. Sometimes, as women, we don’t wish only to take a week away from our lives. Sometimes we want to take a deeper look at how we are feeling in our lives and what belongs here, now? 

Once in a while, a woman admits she skipped the annual girlfriends cocktails on the beach trip or perhaps gifted herself a rare week away alone because she knew she was being called to do something else. That voice came from nowhere but within. Rather than a break, sometimes women want to put the brakes on everything, step back and connect: This is my life: how awake am I to the living of it?

Sometimes we want to listen into our own center with less noise around. We want to take an honest look at whether we are allowing ourselves to feel what we truly feel, be who we want to be and do what we most want to do – and how we, ourselves, might be getting in our way. We want to see if we have fallen into getting by in life instead of enchanting our lives. We want to reimagine our possibilities and shift, within ourselves, to be more intentionally in alignment with our desires.

When women choose a women’s retreat, it’s often because they are confronting a crossroads or seek soul nourishiment or simply a fuller sense of aliveness. Which also means they want an experience of life that is nourished from within rather than defined by constant striving. While often held in an idyllic location with exceptional scenery, the real invitation of a women’s retreat is as much to the inner journey as it is to the travel adventure.

Debating about summer plans?

Here are some reasons why you might choose a women’s retreat this year instead of just the usual summer vacation.

You will release stress and be nurtured. Even short mindfulness retreats have shown a significant reduction in stress and anxiety levels and improved biological markers of inflammation. Going on retreat is a way to strip away the distractions and allow yourself to simply be nourished – by your host, by the warmth and sharing of your fellow participants, by the rich offerings of your surroundings. But not only that – you again remember how to truly nourish yourself while on retreat and the importance of that, and not just for a week.

You can disrupt your routine and thought patterns. We typically think at least 6,000 thoughts a day (some say far more) and up to 90% of thoughts are repetitive. Talk about exhausting! At a retreat, you release control of the small decisions and surrender into a different and foreign rhythm. Why does that matter? It disrupts and shakes up your repetitive thought patterns and creates spaciousness in which you can hear other voices within. It’s amazing how the questions and also being-ness that lie buried just under the busy-ness begin to surface.

You will get back into your body and intuition. We live so predominantly in our minds in the modern world and even more so as faces on screens in the virtual workplace. And how much of achievement culture is based on striving and producing at all costs, even if overriding the physical self? Have your ever actually, even once, crossed off the entire to-do list and finally got to the landing? You have to create it for yourself, regardless. A retreat invites you to get back into your body. Whether through breathing or meditation or yoga or free movement, you are given the opportunity to connect with your body and the rich and embodied insight that lives in your cellular awareness.

You will step out of your roles. We play many roles in our lives, but sometimes, we can get so enmeshed with them that the roles start to parade around as us. A role includes any ‘part’ you play from which you derive value, worth or a sense of identity – both the roles that you love (chief executive, favorite grandmother) and roles that you don’t (undervalued team member, sleepless mom of a difficult child). No matter the role, no matter who assigned it to you, no matter what you’ve made it mean and no matter how much your identity may be wrapped up in it, every role is too small. Sometimes we derive our worth from the roles we play and the scripts we’ve created, displacing it from our core. We can also victimize or aggrandize ourselves through roles. Stepping out of them challenges you to value yourself inherently.

You will be seen, heard and validated. Small talk comprises up to one-third of our speech, and plays an important role in social interaction. But women do not come to a retreat to have the usual conversation. A retreat circle is a circle of women who usually did not know each other previously: it can provide a place without history. No blueprint of your identity exists here. Women often come to shake up the conversation they have with themselves. And sometimes, all it takes is being heard saying something you thought you could not, so you can finally clear your throat and let your voice come through. You are invited to be raw and authentic and unresolved. In a women’s retreat, women come together with the intention to honor and support each other – but in doing so, we also redefine what that means.

You can expect some perspective shifts. Of course, putting yourself in new and often incredible surroundings can refresh your perspective. But, if you dare, expect more. Whether we want to face it, there is no one consensus reality. Our experience of life emerges through our practices of perception. In the context of a women’s retreat, you may be able to see where you are buying into beliefs about yourself and the world that have never worked for you. You may be able to see where you are inhibiting yourself with the patterns or false virtues or committing to things you don’t want to with regular reinforcing action, instead of what you want. What if you’ve played down the part of you that would benefit you most to play up? You may recognize that you are sitting in victimhood where it would feel so much more empowering to recognize your agency and your choice. What if the world and your options are not nearly as limited as you have been determined to see them?

You may feel a rush of life force or have new visions. In a women’s retreat, you are invited to remember that being self-loving is how you fill your own cup, so that you can spill over. As you begin to pour into yourself on retreat, with less going on externally to take up space within you, do not be surprised if you begin to feel like you are accessing more of yourself. You may find more to be grateful for. You may remember a vivid energy or quality about yourself that you’ve forgotten and now want to bring back. Or a new way you want to share from your heart. You may realize you have enough resource and energy to make real steps, first within, towards a change you wish for. You may simply feel more at peace and able to be less shaken by the chaos outside of you. But it would be very rare if you thought and felt exactly the same as you did arriving.

Which is the main point, really. So, the biggest reason to skip the traditional summer vacation and go on a women’s retreat this year? What animates you most in life is living into and showing up for this adventure of you.

By: Aimee Hansen – Our “Heart” coach, interviewer, and lead writer – is a women’s retreat creator and facilitator. The Journey Into Sacred Expression writing and yoga women’s retreats on Lake Atitlan in Guatemala are recommended in Lonely Planet Wellness Escapes and have been praised by the nearly 200 women who have gathered with her. Circle with women underneath volcanoes to write, meditate, do yoga, move and participate in various sessions. She has two summer events in 2023: July 7-15 and Aug 25 – Sept 2. Each has 12 spaces only.

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Three Ways to Move Into The Self-Care of Thriving

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Self-CareAs we hit the midpoint of the year and get into summer, let’s take a break from going through the motions to re-evaluate and practice self-care: what do you need to do for yourself to restore and regenerate?

Too much of self-care talk focuses on topping up the energy you have depleted so you can survive the daily grind. Self-care is not really about getting by, but committing to yourself and your authenticity so you can thrive.

Prioritizing self-care is about restoring your energy and your connection within, so that life becomes more energy-generative.

Here are three ways to practice self-care so you can feel more alive in your skin:

1. Get Back Into Relationship With Your Body

How often have you overrode your body’s messages – be it forgoing rest, healthy food or physical activity – while striving to do everything else that seemed ‘more important’? Women are especially prone to burnout at work and the long hours game has a disproportionally damaging effect on women’s health.

Overvaluing the mental urge towards productivity while disconnecting from our physical bodies moves us away from health and the feminine wisdom of our bodies. When you lose intimacy with your body, you lose the ability to access gut feelings, intuition and valuable emotional guidance.

As Stephen Covey would put it in The 7 Habits of Highly Effective People, you also make the mistake of prioritizing production at the expense of nurturing your production capability, which is only good for short-terms external wins but ultimately exhausts your ability to show up, especially for yourself.

This summer, really get into your body. Not just as a means to another end, such as running off the stress or shedding pounds. And don’t just recharge your body: you were not born to be a battery. Moving your body is not the same as being in a listening relationship with your body. Instead, re-attune to your body. Restore the connection with self, starting here.

Consider a yin yoga class, a restorative yoga class or perhaps 5 rhythms dance. Or let the sun pour in through your skin for twenty minutes. Do something new or slow or fast that brings your awareness back to the simplicity of your ‘being’ and the innate guidance of your body.

Your ‘doing’ will only benefit from bringing it into balance with your ‘being.’

2. Experience “Immersive” Time

“We wake up in the morning and we say, ‘I didn’t get enough sleep.’ And we hit the pillow saying, ‘I didn’t get enough done,’” says Brené Brown.

We conduct our busy work lives in linear time, which helps gives rise to the cultural narrative of scarcity, and the persistent feeling that you can never do enough. But the one-way march of time is just one left-brained frame for experience where we often end up “hustling for our worth,” as Brown puts it.

The seasons of nature and the physiology of the female reproductive body reveal the right-brained frame of cyclical time. What psychologist Mihaly Csikszentmihalyi describes as a state of Flow and the Greeks called kairos is yet another experience of time that is alive, creative, connected and synergistic.

“Chronos is clocks, deadlines, watches, calendars, agendas, planners, schedules, beepers…Kairos is transcendence, infinity, reverence, joy, passion, love, the Sacred… We exist in chronos. We long for kairos. That’s our duality,” writes Sarah Ban Breathnach, in her NYT bestseller Simple Abundance: A Daybook of Comfort and Joy. “Chronos requires speed so that it won’t be wasted. Kairos requires space so that it might be savored. We do in chronos. In kairos we’re allowed to be. It takes only a moment to cross over from chronos into kairos, but it does take a moment. All that kairos asks is our willingness to stop running long enough to hear the music of the spheres.”

This summer, drop into immersive time more often. A key quality is that the experience of presence and participation themselves are the reward of this time, not the result.

Perhaps it’s getting lost in adventures with your family or a deep conversation. Perhaps it’s a long walk or drive in nature. Reading a book. Cooking a homemade meal. Dancing or painting or writing or meditation or playing an instrument. Whatever activity makes you forget both yourself and the world because you are so inside of it, that’s the gold.

In a feminine sense of creativity, we do not forgo self-care in order to labor ‘at all costs’ for what is, relative to our health, an abstract outcome. We value and care for ourselves throughout the process as the experience is the creation. Tapping into immersive time increase your well-being, your creativity and your productivity, too.

3. Rediscover How To Use Your “No”

Halfway through the year is a good time to step back and ask where your time and energy is going and whether it’s adding up to create fulfilling meaning for you, rather than just ticking off your list or other’s needs.

As in Covey’s famous time management matrix, are you steadily putting energy and resource into the Quadrant 2 area of “not urgent but important” in your life? This is often the hardest area to devote yourself to when life pulls from all directions, so take a break to get an overview of your energy investment relative to your real values and desires.

More than ever, our energy is susceptible to be whittled away by low importance matters of false urgency, as 24/7 responsiveness and social media addiction has become normalized. Look at the hours you’ve spent on the phone in a day and ask if you deposited anything in the investment bank of your heart? How much was truly connection and how much was distraction?

When our commitments, as demonstrated by habit, are not aligned with our values-based desires, we begin to feel the pain of disconnection with self.

Realignment of energy with values is going to require emotional attuning.

One question that can be useful is to ask: What is the one thing I am getting angry/resentful for not doing? If you’re giving all your energy away except to the thing that’s really important to you, you will begin to feel like the world is crashing in on your personal boundaries. Now, how can you choose time to prioritize what you yearn for? Can you let discipline come from love?

As part of trauma exploration, Gabor Maté, M.D. talks about how most of us ‘wisely’ adapted to give up our authenticity for attachment as children. But when we continue to forgo our authentic needs, due to the stories and guilt we’ve cultivated, it causes stress, suffering and disease. He asserts that if you can’t say ‘no’, your body will.

According to Maté, women have a harder time saying no and suffer the health consequences. One essential step in self-care, and restoring your authenticity, is relearning how to give an authentic ‘no’ – whether in work or personal life.

Maté suggests to ask the following questions around saying ‘no’:

  • Where in my life do I have difficulty saying no?
  • What story did I tell myself about why I couldn’t say no?
  • Is that story really true?
  • What is the impact on myself when I don’t say no?
Thrive, Not Survive

This summer, think about self-care not as a way to survive the grind of your life, but to step a little further into thrive, whatever that authentically means for you!

By: Aimee Hansen

Note: We are taking a publishing break and our own advice and we will see you on Monday 12th July, and remember we have over 5000 articles to read in the archives if you are missing our cutting edge career insights!

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How networks can increase motivation, well-being and even increase performance

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Professional-networking-advice featuredLast week we talked about how having psychological safety at work is a key to feeling happy and performing well. We have also talked about employees networks recently and there is a case to say that the two are connected and if you can find support and connection here, then why not join one? They could be good for the soul and tangibly useful for tips to advance and a place to find mentors and sponsors. Maybe chatting with peers around a number of subjects will be valuable to you, ranging from social matters such as juggling parental/elder care commitments to a specific project that you want to talk more about. Either way, networks create space and time to talk in, learn in and connect with others in.

It is worth noting three things about networks though. Firstly, not everyone is created with the same amount of desire for contact and affiliation and it is wrong to assume that your need to feel part of something is equal to the next person. As an executive coach, I firmly believe that you should know yourself first ( psychometric tests will help us give your data back to you on this matter).
Secondly, it is also wrong to assume that all women are this or that. We are individuals with varying degrees of extraversion, confidence etc just as men are. What is systemic are the assumptions around what we are however and that is where you get to choose how to fill in the gaps when people think they know you. Remember you, according to you and you according to them are sometimes distant cousins.

By Nicki Gilmour, Executive Coach and Organizational Psychologist

Contact nicki@glasshammer2.wpengine.com if you would like to hire a coach to help you navigate your career

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