[Blogger's note: This post is intended for those who attended my speech "Giving it 100 percent," at the Greater Hillsboro and Beaverton Chamber of Commerce. However, if you didn't attend this speech you may find the information useful. For those who did attend: welcome. Please feel free to make a comment about the speech I delivered, or to take some of the suggestions below as ways to begin creating an optimistic, present-centered mindset in your work life. The resources listed below can help you make your intent to become more present-centered and optimistic permanent a permanent way of bing. This same information, in much more detail of course, can be applied to creating high-performing work teams. If you're interested in hearing more about that, please contact me.]
First, if you’re looking for something that is easy or effortless, forgeddaboudit. Changing thinking patterns is work, and, like Josh says about being entrepreneurial takes tenacity.
Here’s why.
For decades, most human beings raise themselves on a steady diet of negativity and pessimism that literally get hard-wired in the brain. Through repetitive negative thinking, “pessimism” develops as a way of thinking. But it’s not just the thought that becomes hard-wired, the brain stucture itself forms neuron synapses over which this way of thinking occurs. Over time these structures become stronger and ingrained in our brain, like ruts ingrained in our Oregon highways as a result of constant use. Before long a person is thinking this way all the time. We get so used to “driving” in these ruts, these ways of thinking, that we come to believe such thinking is a permanent part of our everyday selves. And it’s a vicious cycle: The more we think this way, the “stronger” such neural connections become. Don’t believe me? Check out this paper on the Neuroscience of Leadership which explains it all. So changing the way you think is challenging simply because you’ve been thinking this way for a long time.
But changing your thinking is not impossible. In fact, that article above, plus a lot of research, is revealing just how possible it is, and, more importantly, the research is showing how powerful such changes can be. For an overview of this research, check out this Wikipedia article.
Of course the best time to create an optimistic mindset is when things are going relatively well. That way, you don’t have to face the ingrained nature of negative thinking in full bloom. But the economic downturn represents plentiful opportunities to change behaviors [both mental and otherwise] “in the thick” as some combat vets would say – when your brain is running a litany of negative and fear-based thoughts. Making such changes in this kind of environment may make changes more difficult because external circumstances are triggering (and thereby reinforcing) your well-developed mental ruts of pessimistic- and future-oriented thinking. At the same time, your current thinking is reinforcing your “reality.” As they say “Perception IS reality.” At the same time, such an environment is also target rich: you likely have plenty of present negative thinking to work on. But enough of the theory. Let’s get to some action!
Ten (and one bonus) ways to begin making a dent in negative thinking
The following are a few basic ways to begin recreating your reality by retraining the way you think. These methods are meant for short term relief only. Things will not change overnight using them. The real work works over months (at least) of continuous effort. It helps to have a coach, to participate in a series of workshops or to form a community of common souls to help you strengthen the unlearning process, but the methods can below are a good start. Remember, you have this thinking style as a result of continuous effort thinking like you have been for as long as you’ve been on the planet. There is no way to reverse all that investment in “10 days or less” or even in 30 days. Think about the old Buddhist saying: knowledge comes from learning, enlightenment comes from unlearning. In some ways, unlearning is more challenging and takes longer. But nothing will result, nothing will change if you don’t start, or start and then give up. So let’s be a thermostat and shape that climate!
1. Shut off talk shows and news.
You want to cut off the source of external triggers that spark and feed negative thinking patterns and one of the worst offenders – and I’m sure you know this – is news and talk shows. I know, this sounds hard to do. But realize this: the news media serve up concentrated helpings of pessimistism that lead you to believe things are mostly bad in the world. Every time you tune in you connect to that stream of bad news. Stop. You’ll be amazed at how much better you’ll feel when you separate yourself from their constantly-connected news and information. Where to begin? Start small. Cut out one program you usually listen to. And don’t worry about falling off the wagon, We’re trying to change a strong habit and inertia will draw you back to that television or radio. If you find yourself listening to the one you said you wouldn’t, simply acknowledge that, and then turn it off. Simple. If you tenacious, you’ll find yourself feeling mentally lighter in a few days. Today, I only listen to NPR in the morning or at lunch once or twice a week, but usually, my home and office are free of news and information. I should acknowledge here that cutting out ALL news and information may be a risk to your work. At the same time, I’d wager that 60% (really, I think it’s more like 90%) of news you consume has no impact on your work or career. In my last five years at Intel, I read, listened to and otherwise consumed NO news except information on my specialty (Corporate Social Responsibility) and Intel innovations. Far as I know, my work performance wasn’t impacted. Indeed, I would say that freedom (so to speak) allowed my consciousness to consider possibilities I likely wouldn’t have pursued.
2. Deal with your fear of appearing disconnected from “current events.”
If you do #1, people are going to attack you and try to make you feel stupid when they say, “did you read that article on the recent failed bailout of such-and-such?” and you say “no, I’m not reading that stuff anymore.” Don’t listen to their verbal (and non-verbal) accusations. Know that when they react with disdain at your apparent lack of “current events” knowledge they’re trying justify their own pessimistic mindset (which they’re getting from the news) by trying to get you to plug back into your old habits. Don’t do it. How do you “don’t do it?” It takes lots of practice and support.
3. Go have fun.
Get out and do something you enjoy. I mean really enjoy. Getting out of your head and into something fun and enjoyable is a quick way to recover your natural joy. Don’t worry about your problems, they’ll still be there when you get back. So, go skiing, go to the coast with your significant other (yes, play hookie if you must), indulge in a hobby. But if you do this, be in that experience totally. Doing these things while thinking about work or the things you should be doing will not work. One day, my body took a walk in the woods while my mind was running through scenarios, people I should contact, things I should do when I returned to the office and when I got back to my home, I was no less stressed than when I left! If you’re going to stress while taking the walk, it would be best to get what you can accomplished before you go.
4. Get in touch with your negative thoughts.
Your word creates your world, especially those words you think rather than say. Take five minutes each day to notice what goes on in your head. Having a hard time doing this? Don’t know how? Try this: Close your eyes and say your name silently to yourself. Can you “see” your mind at work “saying” your name? Can you “hear” it? Now you’re in your head. In no time while you’re in there, you’ll find your head filling with all kinds of random thoughts. This is the “traffic” you want to start noticing. Continue this practice for at least 7 days, but ideally 30 days. The objective isn’t to change how your thinking in this step, but to notice what you’re thinking, as well as how you’re thinking.
5. Start altering how you think.
Now that you’re aware of what’s going on upstairs, it’s time to start re-wiring the circuits. A powerful way of doing this is to dissolve negative thought patterns by focusing your attention on building new, positive thought patterns. But first you have to develop your ability to focus. Non-religious meditation is one way that really works. Check out the resources list below for sources of meditation-related books, websites and local centers.
6. Get a community.
Whether you find it online, quasi-online through MeetUp.com or at your chamber of commerce, form a group of people with the same intention and build a community of support. Some existing groups are listed below. Or better yet, start your own.
7. Get a life coach.
I know, the name is smarmy, but more and more people out there are being trained as Life Coaches. Some are really good. Be sure to find one that “fits.” Ask around.
8. Get smart on how word creates your world.
Biblio therapy works! Reading can work wonders, especially if you do the exercises the authors recommend. Check out the resources list and pick a title that piques your interest. Some are practical, others are way out. And for you men resistant to getting outside help, counseling and self-help: get over that.
9. Take a seminar.
There are plenty of workshops and seminars on related topics that can help you develop optimistic, positive outlooks. You may also find a community in the process. Locate one, check it out. You may find it stimulating.
10. Clue in your friends and family.
Let those close to you know what you’re doing so they can support your efforts. They may even want to join you. But if they’re against your efforts, and some may be, remember that they have their own hard-wired patterns including one that really likes the way you are and your efforts to change may be threatening to them. So don’t take their objections personally. Didn’t some famous guy say “Forgive them, they know not what they do.”?
11. Exercise.
Everyone knows the benefits of exercise on the mind. Working out, playing, even vigorous walks can have a marked improvement on your mood. However, exercise alone will not alter in the long term the way your brain works. For sure, this is a temporary measure.
Resources.
I have found the following resources helpful. Pick a few and dig in:
Books:
- Steering by Starlight by Martha Beck – Very popular, world reknown life coach charts a detailed path to re-creating your reality
- The Power of Now, Eckhart Tolle – Hugely popular manefesto on how anyone can achieve deep conscious awareness. A must read.
- Mind Power in the 21st Century, John Kehoe – Strong messaging and step-by-step processes for using your mind to alter physical reality.
- A Course in Miracles, Dr. Helen Schucman – A mainstay popular approach to achieving awakening.
- The Way of the Peaceful Warrior, Dan Millman – An oldie, but goodie. Peaceful Warrior is a light-hearted introduction to a consciously-lived life.
Awakening an optimistic global awareness
- The Progress Paradox, Gregg Easterbrook – Explores why we have all this stuff, yet we remain profoundly unhappy.
- The World is Flat, Thomas Friedman – Well-regarded look at how technology is changing the world around us.
- Here Comes Everybody, Clay Shirky – An interesting approach to understanding leading edge technologies breaking down barriers between us all and how that is bringing power to the people and love to our existence.
- Blessed Unrest, Paul Hawken – A powerful supposition comparing do-gooding humans to the body’s immune system.
Web resources:
- Meditation: www.amazon.com has a huge list of well-reviewed books on meditation. Simply search for “how to meditate”
- Online access to local resources/groups/communities: www.Meetup.com – Meet up is an online community where people post events (meet-ups) online, then actually meet up in person. Search your city for meditation groups.
- This site is chocked full of tips and lessons on meditation. It’s a bit new-agey, but if you can wade through that, you’ll find lots of instruction.