Tag Archive for: mental health

Leadership Spotlight: Supporting Women in Business

/0 Comments/in , /by

We’re excited to announce that after appearing on Episode #39 of the Elevate Business Podcast, Tanya Priske has been selected for the Intuity Performance Leadership Spotlight series.

Tanya Priske is the Executive Director at the Center for Women in Business. She brings global and corporate connections to drive her community forward with big-picture strategies with a focus on women business owners across Nova Scotia. With a passion for people, economic development, and the ability to identify new opportunities where ever she goes, Tanya and her team are on a mission to provide the resources women entrepreneurs need to overcome challenges and thrive.

Here are the top 3 insights she shared with the community.

1. How do you create the type of environment that enables your team members to thrive?

Covid has given us a gift, and I hate to say it that way, but it has. It has allowed us to reach more women, especially under-represented women, because through video chat, and through interactions like this, we have evened the playing field. During meetings etc. there are interruptions like kids popping up, but it’s happening to all of us.

Also, because we are working in unprecedented times, I put a lot of focus on employee needs and creating a human-centred environment. Do you need another screen? Do you need your computer from work? Do you need your chair from work? Do you require help with professional development?

When we first went virtual, we connected no less than three times a week, so checking in to make sure everybody is doing okay is important.

I mean, I’ve worked remotely for 17 years, so it’s easy for me, but the transition was difficult. And even some of our team members, who I had said before to them before the Pandemic closed us down, you don’t have to be in the office.

I feel it is important to trust and understand that objectives and tasks will get done, regardless of what my team has on their plates.

2. What programs or development are you seeing women business owners seek in relation to growth during this time?

Over the last 14 months – a lot of the changes have been digital assets. Upgrading of websites, upgrading of shopping channels, for trainers and facilitators it was taking their programs totally virtual. There were also a lot of opportunities. A lot of businesses couldn’t keep up, depending on what sector they were in. I’m growing exponentially!

There has also been a focus on maintaining employees, both from the financial perspective of the business owner as well as the human perspective of their employees.

And of course the mental anguish the current situation is presenting, women are suddenly all things to everyone: babysitter, teacher, caretaker to elderly parents.

I try to help women understand that there are outlets for them and that they are not alone.

3. What exciting things can we expect to see from The Centre for Women in Business in the next 12 months?

We are turning 30 which is big! We’re looking ahead in terms of helping women with growth in their companies in terms of export markets and virtual markets. Virtual markets have been great, especially for women, because it can be challenging to not only just get away from your office, but also, to find time away from family, so the opportunity to be virtual has been tremendous.

Getting more women into supply chains, and making sure that women know of the advantages has been my passion for ten years. So that’s a piece that we’ll continue to look at.

In a few weeks our Greater Heights for Growth project is launching, which focuses on working specifically with women across Canada that have a million plus revenue.

We will also have a new President at Mount Saint Vincent University in the coming months, and we are excited about the new direction, and the focus that the Mount is putting on helping women on the entrepreneurship side.

If you enjoyed Tanya’s discussion on supporting women in business, check out Todd Usen’s spotlight series on Building Team Trust.

Navigating Our New Normal

/0 Comments/in /by

As we navigate COVID-19 and what our new ‘normal’ will be, there are a few things that come top of mind. Part one of this two blog post series is about our ‘new normal’. Our primary focus is: self-kindness and self-awareness are the roots of managing stressors with positivity.

How we act in response to where we are at with self-kindness and self-awareness can determine our results and outcomes with both professional and personal relationships.

We Are Out of Our Element: Self-Kindness is Key

For some of us, work has stopped completely, or maybe slowed to a ‘work what you can’ from home schedule, to working in a totally changed environment that can be downright scary to some.

Sidebar, thank you to all front line professionals: we see you, we love you, we are grateful for what you are doing for everyone.

In some situations, it is not top of mind that living in this industrial world has conditioned us to have, generally speaking ‘high’ expectations of outcomes and productivity regardless of our environment.

Self-kindness is key more so now than ever before. Self-kindness can take many forms but what I’m talking about is self-kindness first to ourselves. How can we give to our teams, our spouses or our children if we are spinning ourselves?

Now, we must let go of any predetermined notion of what we anticipated accomplishing in the next month, three months, six months and maybe even a year. I am not saying give up on our goals but immediate results and response is the adjustment needed. It’s tough and we are all living it, but just think about how much space and energy we free up for ourselves if we let go of previous expectations of outcomes and all that self-pressure.

These question may be of value in assessing whether realignment with self-kindness is needed:

  • How are my current self-expectations impacting me?
  • Do I have current beliefs of outcomes that are holding me back?
  • What am I doing, right now, to ensure I am kind to myself?

Figuring out how much is in our way or weighing us down is a powerful form of self-kindness and discovery. Minimally, ensuring that we are taken care of through self-care (exercise, sleep, nutritious food and anything else that is a positive change) can allow us to have space for those important things like pivoting, realigning and innovating.

Now is the Time to Elevate our Self-Awareness

Did you know that Emotional Quotient (EQ) is a leading indicator of whether you are a successful leader? Studies have shown that over 87% of leaders who engage with and look to positively impact their teams (servant leaders) have higher levels of EQ and most importantly self-awareness.

So what is self-awareness? In short, self-awareness is the ability to understand in the moment how situations trigger and impact you along with your external responses and how to align your actions with your values. Although many leaders (and individuals) believe they are self-aware only 10-15% studied have been deemed self-aware. Self-awareness is a small proponent but largely important in the grand scheme of emotional intelligence.

Unlike Intelligence Quotient (IQ), EQ can be strengthened, just like focusing on a core group of muscles for strength and endurance.

So how do you start? By doing an EQ assessment(s) for your baseline and looking for candid and honest feedback from individuals you trust. Then you can understand your blind spots and where you want to focus for growth. It is only upon repetition that we can shift our habits and actions.

These questions may be of value:

  • What would you want to discover more about your emotional quotient (EQ)?
  • If you were to discover your EQ how do you think it would impact your professional/personal life?
  • What areas of EQ do you want to learn more about to elevate your professional/personal growth?

The Power Of Downtime: Achieving Greater Results

/0 Comments/in /by

In a culture that celebrates 80-hour workweeks, sleepless nights and busy work – it’s easy to become overwhelmed.

Inspirational quotes and influencers expressing your need to work harder, celebrating the daily grind, only contribute to an increasing pressure to perform.

Now, working at home with less structure then before it’s become even easier to get caught in the rat race. With your office steps away from the bedroom, I’ve had clients recount answering emails from the time they get up to the time they go to bed.

Yet in my experience, the harder I worked the less I felt I was progressing. Because sometimes the most productive thing you can do is take a break.

But what about the power of downtime?

The Power Of Downtime

For the sake of this post, downtime is the time in-between tasks, meetings or mandates.

If you’re like most, you’ve tried to determine ways to be more productive at work.

Creating habits around how you organize your inbox, set meetings or prioritize your tasks.

But have you ever thought about being productive with your downtime?

Now it may sound counter-intuitive at first. Isn’t that the time I can finally rest and reset? Well yes, mostly… but you can learn how to use your downtime effectively.

Rather than feeling guilty about stepping away, using it to benefit your productivity and increase your performance.

For me a 5-minute walk outdoors at lunch made me feel more refreshed than ever! Where scrolling through 100 Instagram stories took less effort, but left me feeling more exhausted.

Mindless distractions serve to pass the time, but also deplete your energy.

Where productive downtime recharges and restores.

No matter how hard you try, unlike the Energizer Bunny, we can’t keep going and going and going…

The Pomodoro Technique

The Pomodoro Technique is a productivity hack, which has easily doubled my productivity and focus. It’s the light at the end of the tunnel that revealed to me the power of downtime.

The brain can only function for about 90 minutes at a time before needing a break. The Pomodoro Technique promotes working in highly focused, short sprints with micro-breaks in between.

With the goal to maintain hyper-focus during “working time” and allow your mind to reset in-between sprints. Here is what it looks like:

Working time: 25 minutes

Distraction free focused on one single task (no multitasking) striving for a measurable objective (ex: finish report).

Rest: 3-5 minutes

No emails, social media, phone calls, meetings, etc. Safeguard this time to relax and let go of wherever your mind may be racing.

And repeat.

After 4-5 Pomodoro’s (25m sprints), you’ll begin to feel tired due to the hyper-focused nature of the activity and may need an extended break (15 minutes).

Over time you’ll learn what works best for you and can adjust the sprint and break time as you go.

As a high achiever, you’ll want to start with long sprints. I recommend going against your nature and beginning with short 25 minutes sprints before ramping up.

Where studies show that unplanned interruptions increase stress, frustration, workload, effort, and pressure, the power of downtime can alleviate these stressors.

The challenge is staying focused on one task for the entire 25 minutes, undisturbed.

Habit Challenge

As we’ve seen the power of downtime depends on how you spend it. By using your time wisely to re-energize will allow you to come back to work with a new perspective.

Here are 5 ways you can be productive with your downtime:

  1. Movement: Will increase energy levels and release endorphins in the body leading to a more positive mood. A 5-minute walk, stretching or a few push-ups can have a lasting impact.
  2. Nature: Click the link to discover how 40 seconds of connecting with nature can impact your productivity.
  3. Breathing: Meditating or focusing on your breath can help release stress and regain focus.
  4. Gratitude: Put pen to paper and write a few things you’re grateful for and it can help bring back perspective to what’s important to you.
  5. Know Your Why: I re-read my purpose and goals as a daily reminder of what I am working towards and helps when facing difficult challenges.

The power of downtime is necessary to improve productivity and focus. Trying to work straight through your day only leads to diminishing returns on your energy and focus.

Take the time to recharge and allow yourself time to reflect on what you may be stuck on. Begin by incorporating short breaks into your day by using the Pomodoro Technique.

A Habit for Mindless Distractions

/0 Comments/in /by

I’m in the middle of creating a PowerPoint for an upcoming presentation and my younger sister calls.

I pull myself away to answer the phone, but that only lasts momentarily, before I begin checking my emails. Splitting my attention, between our conversation and emails without even noticing.

I close my emails and pull myself back into the conversation. Although again only minutes later I find myself browsing the web!! Has this ever happened to you? Engaging in mindless distractions when you should be focused on one? Multitasking, while on the phone.

Scrolling through Instagram, during a webinar. Answering a text, while mid-conversation with someone. That last one really ticks me off. But it’s no better than checking my emails while on the phone with my sister. And it’s not that our conversation wasn’t interesting. But these days I’ve noticed myself dividing my focus between activities.

Why has it become so difficult to stay concentrated on one thing at a time?

Mindless Distractions

As great as it’s been growing up in the digital age, it does have its drawbacks. Technology has created expectations to respond at all times of the day and made it easy to let small things pass us by.

The era of sharing everything has connected the world like never before through Instagram, YouTube and Facebook. But living in a fast-paced online environment, we’re continually trying to catch up, because it keeps evolving.

The devices in our pockets have provided a network for relentless distraction and stimulation. Forming larger barriers to social interaction, than the connections they were created to make.

The exponential growth of technology has made us less social than more, no matter how many Facebook friends you might have.

These pressures have had adverse consequences on our health. With only so many big milestones to celebrate, what happens when you forget to relish the small wins?

Millennials, in particular, are suffering from depression and anxiety at a greater ratio than any other generation due to perfectionist pressures. Always striving to become better has made burnout and stress-related issues a norm.

When your automatic choices begin to be detrimental to your health and happiness, you can longer rely on them. Isolated and alone, it’s easier to resort to mindless distractions than look around and engage in a conversation with a stranger.

Developing a habit of spending unconscious time on mindless distractions has created a need for more conscious living.

Ah!! But what can we do?

In a connected society, we have to be intentional with the time we spend on distractions. Learning to become present with what we’re doing in the moment. Technology is not a bad thing when used properly. Avoiding splitting your attention by focusing on one thing.

For example,

Paying attention and contributing to the online meeting you’re in. Actively listening to the conversation you’re having – in person or on the phone. Working on one task at a time and completing it, before moving onto the next. Become self-aware when you engage in mindless distractions and look towards dedicating conscious time to what you’re doing.

Self-Awareness Strategies

Here are 4 techniques that you can implement to practice avoiding mindless distractions:

  1. Meditate: Learn to let your thoughts come and go rather than suffocate your mind. Begin with something as short as a couple minutes of deep breathing.
  2. Pomodoro Technique: Use this productivity hack to increase your focus on a task. Blocking outside distractions will raise your awareness and productivity drastically.
  3. Practice Gratitude: Place a journal or piece of paper next to your bed and write down 3 things you’re grateful for each day. Use it as a reminder to stop and enjoy the small joys in your day.
  4. High-Intensity Exercise: When your heart rate is beating at 80% capacity; it’s difficult to focus on anything but the exercise you are doing.

Habit Challenge

Do you find yourself engaging in mindless distractions out of habit, rather than a conscious choice?

If you always reach for your phone when you stand in line, what would happen if you stopped yourself and just stood in line?

Try and leave your phone in a drawer, when you’re working on a task. Close down your computer when talking on the phone. Eat lunch away from your desk and socialize with others in your household/office.

Or use one of the 4 strategies above to create more self-awareness.

Whatever you choose, the goal is to develop greater awareness around the habit for mindless distractions. Don’t look to change anything at first but rather discover how frequently it occurs and go from there.

Leadership Burnout: Common Symptoms and How to Turn it Around

/0 Comments/in , , /by

What is burnout?

We’ve all been there, feeling mentally or physically exhausted, but what is burnout really? Most of the time, burnout comes from taking on too much at once, like an overwhelming workload. But it can also come from neglecting your self-care (i.e. how much sleep did you get last night?) and being isolated from friends, family and colleagues (remember early pandemic days). Burnout can be tough whether you’re a leader, manager or individual contributor.

If you’re starting to feel run down in life and at work, it’s time for some self-reflection. Slowing down and thinking about what’s bogging you down is the first step toward feeling better. If you aren’t sure if you are experiencing burnout, here are some common symptoms that arise:

Symptoms of Burnout

  • Detachment from colleagues, company engagement opportunities, friends and family
  • Not communicating feelings of failure and self-doubt
  • Loss of motivation leads to increased procrastination and absenteeism.
  • Exhibiting anger or lack of patience towards employees, friends, or family.
  • Showing signs of reduced efficiency.

Life is busy, and it can be so easy to get wrapped up in our daily responsibilities, but I’m sure we have all heard the saying, “You can’t pour from an empty cup’ – this statement couldn’t be more accurate. If you’re feeling burnt out, it can be hard to take action because it can feel like ANOTHER thing to think about on top of your already huge pile, but it’s better to face burnout head-on to find your way back to your best self.

Here are some things to consider when trying to overcome burnout:

How to Overcome Burnout

Practice self-awareness – becoming aware of your thoughts, feelings, and environment and understanding how you react to things can help you step back and allow for space to make more precise, better-informed decisions.

Find your purpose – leaning into what lights you up can lend to your well-being; when we feel like what we do matters, it helps us focus and fulfill objectives.

Practice well-being – most people focus a lot on their careers, but the truth is there is a lot that goes into ensuring we as people are functioning in our optimal state. It’s essential to take the time to get movement into your day, eat nutritious food and get optimal sleep. We can’t expect to show up as our best selves at work if we aren’t taking care of ourselves in the other areas of our lives.

Learn to Prioritize – there isn’t a person on earth who knows and can do everything, so practicing resilience is essential.

  • Break large tasks down into smaller, more manageable parts and assess if items can be delegate
  • Learn to prioritize tasks in order of importance or impact
  • Aim for consistent, not perfect
  • Focus on personal development, and learn new skills that foster growth and improve work-flow.

As individuals, we all experience natural ups and downs in our energy levels. However, incorporating conscious choices into your daily routine can significantly impact your motivation, engagement, creativity, and productivity. By proactively managing your physical, emotional, mental, social, and spiritual well-being, you can create a healthy balance that allows you to perform at your best.

By exhibiting a healthy work-life balance as a leader, you can foster a workplace culture prioritizing mental health and well-being, leading to increased engagement, better productivity, and higher job satisfaction

Take a step back and prioritize your well-being so that you can lead your team to do the same.