Tag Archive for: self-awareness

Leadership Spotlight: Facilitating Empowered Teams

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In this episode, we chat with Dustin DeVries, the Co-Founder of Caffeine Interactive Technologies, about how leaders co-create success with their teams through EI-Q and strong communication.

Dustin is proud to work with some of the most talented business analysts and developers in the industry. He is a solopreneur and has grown his company based on a 100% remote team which has been thriving for the last eight years.

Communicating with Intention

Dustin DeVries: From a culture perspective, you know, I think we try to really over communicate on things to be very transparent. We have a lot of activities that go on, you know, on Slack, for example, it is our primary method of communication. We have, like, you know, photo Thursday. We all contribute and jump in and share photos of things we’re doing to learn more about each other, and like find out that we have team members who are big into hiking or running or whatever the case may be, and find out some things about their life that we wouldn’t otherwise just in a virtual workspace like Slack and just communicating about work all the time. So there are some things we do that I would say, try to be intentional about.

Leading with Transparency

Dustin DeVries: I’ll just be completely transparent on this. I’ve had some candid conversations with members of my team about the performance, about the expectations and we set up OKRs and things like that. This concern on their parts, like, well, I know I’m not hitting what I need to and I’m doing all these different things and I’m nervous for my job. And the fact that we have a culture that allows an employee to make those kinds of comments. It’s awesome. Right? Because I’m reassured, I’m like, here’s what I think we do need to improve this. I recognize it’s not all on you, it’s on me because I’m helping with a lot of strategy. You’re a marketing expert, but you don’t understand all the ins and outs of everything we do. You’re not a software developer. So I’ve got to draw that connection there so there’s a response on my side and also just reassuring them that we’re going to work through this, there’s a process and I’ll be transparent with you. If I feel like things are in jeopardy, I’m not going to blindside you with anything. Right. And I think that makes people feel that better.

Maintaining Self-awareness

Dustin DeVries: The things that I do well I always want to be checking myself to make sure I still do them well. We get over confident and we start making mistakes. We get sloppy. But on the flip side of the things we don’t do well, that doesn’t mean well, I can’t you know, like I used to say, I used to make this excuse all the time. I’m the primary person running sales within our company. So when it comes to sales calls and things like that, I thought to myself, I’m not good at sales. I’m a computer programmer by trade. I would use this as my cop out. I don’t have to do marketing sales well. I can’t do marketing sales. It’s just that it may not come naturally. So I have to train myself more. I have to be more intentional and empathetic about things. You find yourself constantly, like, thinking, wow, I completely ignore the fact that this team member had, like, a family crisis. I didn’t even really say anything to them other than, you improve your PTO and maybe I should have done more. Well, that’s when you start setting up systems and processes to try to account for those blind spots.

Identifying and Overcoming Blind Spots

Ange Maccabe: You know, we can’t utilize our blind spots as crutches or weaknesses as crutches. We need to put an SOP or system in place. Where my head goes is more to the human side of things and I like how you’re thinking about this but injecting also what resources are you utilizing to ensure that you’re understanding your blind spots and therefore being able to move to action? So things like different types of training that’s available online or in person or a coach specifically can help you go from that knowledge-to action place and can be kind of your champion when it comes to your blind spots. So I can really appreciate where you’re thinking from a place of a growth mindset. So everything is solvable especially when it comes to emotional intelligence pieces or our soft skills. And so what are we doing? A to understand them within ourselves and then b what are we going to do by way of actions to drive it?

If you’re interested in learning more from our Spotlight Leaders check Dianna Butler’s Leadership Spotlight on: Difficult Conversations

Make sure to follow/subscribe so you don’t miss an episode! New episodes of The Human Side of Business Podcast airs bi-weekly on Mondays at 1 pm ET.

How to Practice Mindful Leadership With Your Team

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Hi, and a warm welcome to The Human Side of Business Podcast. I’m your host Ange MacCabe. I am pleased to introduce you to Dr. Eric Holsapple, Founder and Lead Facilitator at Living in the Gap.

Dr. Eric, has realized the value of mindfulness as not only a path to personal success, but as a sound business strategy. Mindfulness can increase company productivity, reduce health-care costs, and give businesses a competitive edge. It also creates an opportunity for far-reaching influence and impact. When shared within an organization, mindfulness produces a ripple effect that can not only transform company culture but can also expand the happiness and well-being of its employees, their families, communities, and essentially –the world.

Eric’s book, Profit with Presence: The Twelve Pillars of Mindful Leadership (available 3/7/23), helps readers learn that bringing mindfulness to the workplace is an investment that pays out real dividends.

In this episode, Dr. Eric and I examine how to practice mindful leadership within teams.

Building Trust Through Emotional Intelligence

Dr. Eric Holsapple: When you really dive in and get to know the people you work with, there is a trust that forms. You got their back. They got your back. Things happen. We had to close the home building division during COVID. We did it compassionately. I love those people. I didn’t want to do it, but it wasn’t working anymore. And I know that profit, it’s not a purpose, but it’s essential for me to be in business. And I find the emotional side, the emotional intelligence side at work, to be real is so much easier than to put on a facade. Just being human.

Self-Awareness

Dr. Eric Holsapple: When I change, others change. Because of my perception of them, because of the space I give them to change and for whatever they choose to do or not do. Right? I’m the only one I can really control.

How Perception Plays Out In the Workplace

Ange MacCabe: We definitely have a choice to identify with feelings that either fill our cups or deplete our cups. And that really drives the way we think, feel, and act and tying that into the business world, It’s very impactful with regards to how we create and make leadership decisions and how we decide to perceive certain situations. One example could be a team member that was newly promoted. The leader is super excited about them stepping up in leadership. Fast forward four months, and if they’re not sitting within those expectations that probably weren’t communicated, then judgment creeps in from senior leadership. And I’ve seen it happen time and time again, and it really comes down to three or four things. Is that C-suite leader self-aware? Are they passing judgment? What’s the lens that they typically put on things? What type of personal biases do they have? And then what do they do with that outcome? Right?

Maintaining Focus and Knowing and Understanding Your Role

Dr. Eric Holsapple: Some of my best business successes have been from failures. What I’ve learned is when I have a very narrow focus, I live in disappointment, and I don’t notice other things. But if I can let go of that and stay aware, I see opportunities that come up. It may not have been what I thought. And the same thing with people. Sometimes they’re in a role, and they’re just not the right one for that role. Right. But they do have a role. And my role is to help them find it. Within my company, maybe not.

For more leadership insights check out my blog: The Difficult Conversation: 5 Tips For Leaders

Link to full podcast episode

Leadership Spotlight: Building Team Relationships

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We’re excited to announce that after appearing on Episode #26 of the Elevate Business Podcast, Jesse has been selected for the Intuity Performance Leadership Spotlight series.

Jesse Perreault, a digital marketing expert and relationship builder. As CEO and partner of Soap Media Inc, Jesse leads the company and their client’s growth through a tailored digital marketing journey that fulfils their business goals. In 2017, Jesse created a 500 coffee challenge, where he connected with 500 people over coffee with the intention of building relationships within his community.

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

1. What does the word Performance mean to you and what role has it played in your journey?

For the longest time, performance was my input. And by input, I would say my time into something. But, I’ve come to realize that, that is not what performance means to me anymore. It’s simply the output and what the outcome is. Like most entrepreneurs, you know their hard work, their hustle is a badge of honour because there’s pain associated with late nights or early mornings not sleeping.

I would go into a day and it wasn’t very intentional and I would overload my day with 10, 20 tasks and feel like I could conquer the world. Then at the end of the day, I’d be left feeling, like I didn’t accomplish nearly what I wanted to. I just didn’t feel good and then I bring that into the next day and the next and never felt accomplished.

So I’ve come to realize that is not performance. It’s no longer measuring the inputs or long hours anymore. I believe that truthfully, it’s the outcome. So when I look at what I’m seeking to achieve in a day, I’m more realistic now. And if I get my main task done in the few outlying tasks that I have, that is what really drives.

2. What was one of your biggest learnings stepping into a leadership role?

I think delegation is something that I always knew existed, I just didn’t know how to do it properly. When I started to learn how to exercise delegation, part of it was taking that leap. For example being on a call with a client with a couple of team members, where I want to speak up because I can tell that they’re not addressing things how I might, but instead, keep myself quiet no matter how much I wanted to speak up.

Over time, I began to develop a scale system to rate what was super critical that was not being addressed in a call, then I would speak up and if it was something that I knew was not critical and maybe it was just me being picky, I knew to keep reserved and not speak up.

And the same goes with delegating tasks. At first, I was a bit crazy about how often I would oversee things then I developed some self-awareness. Now I still check things, but I don’t check them as often. I realized that ultimately that’s not driving the culture I want for the company, for me to constantly digging into what my team is doing, which as a consequence might make some employees not feel like they’re good enough or that I don’t believe or trust in their ability, which is not what I wanted.

3. What are some ways you’ve sought to create an environment for your team to thrive?

I think one of the things is that we encourage people to speak up. Your opinion matters, and because we had a few team members that wouldn’t speak up because they felt like, they just weren’t confident, I said, it doesn’t matter. I want to hear it and then over time, I simply reinforced that by saying, that’s a great idea!

Or maybe this doesn’t make a lot of sense. But let’s talk about that. Let’s see where you’re heading, and in your mind what that direction was. And honestly, nine times out of ten, it ultimately led to them feeling great, them feeling heard, important and motivated. And they also get a sense of contribution, I’m helping build this company and helping push the company towards the vision that I kind of preach.

We also try to reward employees, over time, whether it be bonuses or just simple verbal appreciation. So I try to walk the walk. But at the same time, it’s super important that I’ve realized that they need to feel like they are contributing more than just, we pay you to do this work and that is your job. That sounds really boring to me. So we try to make it more than that.

If you’re interested in learning more from our Spotlight Leadership, check out Sam Arseneau’s post on Fueling Team Performance.

Leadership Spotlight: Difficult Conversations

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Hi, and a warm welcome to The Human Side of Business Podcast. I’m your host Ange MacCabe. I have the pleasure of introducing you to Diana Butler.

Diana is an HR professional working in the tech industry with a passion for people and an interest in how focusing on individual needs can drive performance in the workplace.

Leave Your Issues at The Door

Diana Butler: We hear a lot of people say, leave your home issues at home. We don’t have space for them at work. Right? And that’s not really fair. You can’t ask people to completely shut off areas in their life that they’re maybe struggling with or trying to understand better. I see it. As humans, things happening in our lives consume us. There’s a point where we need to just let people be who they are and have that conversation. What’s going on? Something seems off right now. Are you okay? And that is something that’s frowned upon. We’re getting better. Companies are doing better, and managers are doing better at taking a human-centric approach. And at the core of it, it frees people up to not have to hide the heavy. We talk at work as if we’re a family. Well, if somebody’s going through stuff and all you can think about are metrics, it’s like, okay, great, but there’s something off.

Why Self-awareness Is Important in the Workplace

Diana Butler: I’m at work, and something is incredibly triggering me today, and I don’t have the self-awareness around it; then I’m going to charge through my day and tear everything up in my path. Right? And so to me, that’s, oh, I see something. They’re triggering me. I need to be curious about it. What’s going on? You can drill down a little bit. For me, it’s, well, maybe I thought I was supporting correctly, and now I feel like I didn’t help. Right. And now I’m like I’m not good enough at this moment? And some people double down. Well, now I’m going to really prove it. And so, like, I’m just going to shrink. And that’s something I used to do. I used to shrink when I felt that little bit of, like, a pullback from maybe I didn’t do good enough. But if I haven’t worked on that in myself, that trigger can really cause issues in the relationships around me.

Framing Difficult Conversations as Opportunities

Ange MacCabe: Not that we want to approach every conversation with it being challenging or complex or difficult, but when they do arise, having the culture set in place, at the end of the day, we trust that we’re looking at this from a place of curiosity in the first instance and navigating it from a place of problem-solving. My business partner and I – whenever we’re strategizing, we make jokes, you know, Are you ready to rumble? Because we know what that signals to each other is that we may have disagreements, but at the end of the day, we’re two very different people that complement each other, which makes our business great. And so it’s ensuring that your team members know it’s okay to have differences of opinion. It’s how we go about it. And trusting that at the end of the conversation, we may not always have a resolution immediately, but minimally, we’re going to have some action steps or something else to percolate on so we can come back to the table for future conversations.

Having Difficult Conversations Can Lead To Team Connectivity

Diana Butler: People inherently want to do a really great job. And sometimes you hear the conversations of, oh, they’re lazy, or they don’t want to do this but are you motivating them correctly? Also, difficult conversations don’t always arise when something goes wrong. For some people, a hard conversation is getting to that next level of connection. And that’s where the magic is because you find out what makes people tick, and you find out, oh my gosh, you’re curious about this, and you’re motivated by this. I’ve been thinking about a project, and this is where we’re aligning. And so it’s giving people the freedom to express and be who they are without fear of, I’m not going to fit in here differently. And that creates the space for people to showcase the gifts and abilities we don’t see on a resume.

If you’re interested in learning more from our Spotlight Leaders check out Jeff McCann’s Leadership Spotlight on: The Key to Performance is Executing

How to Effectively Lead Your People While Scaling

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Hi, and a warm welcome to The Human Side of Business Podcast. I’m your host Ange MacCabe. I am pleased to introduce you to Ryan Benn, CEO and Group Publisher at

Alive Publishing Group Inc.

In this episode, Ryan dives into the strategies behind establishing effective workplace relationships and how that translates to scaling business.

Building Effective Teams

Ryan Benn: So then it’s a way that makes sense for me because I think many of us would default to going out and being like, I’m going to hire the best person for that job. And then you go separately, two months later, I’m going to hire the best person for that job. I’m going to hire the best IT manager. I’m going to hire the best HR manager. I’m going to hire the best accountant that you can find. Kind of logical. It’s kind of how the process is built. It’s expected, right? You end up with the best in everything, and you go, none of these people want to work together. None of them are collaborative. They all have different interests. And this whole thing is breaking down.

Culture Misalignment

Ange MacCabe: What drives me crazy is when people in positions of power talk about their employees, like their family, to create that psychological contract, but they don’t treat them like family. Right. What you’re subscribing to, or what I’m hearing from you, is that you have a community, and it feels family-orientated. Like there is authenticity in what you’re saying, Ryan, which is absolutely amazing, the other piece that comes up for me is often, team members come into the workplace that they’re not going to be like, I’m going to do a shit job for Ryan today. They’re going to be like, I want to do the best job ever, and I don’t know how to do it. So I’m going to stress myself out until I get there. As leaders, the onus is on us to be able to help mentor, not manage the work-life integration pieces. And so that when you really know your people and what motivates them. For some people, they really do need that black and white.

Work is work. Personal is personal, and I need that divide, or I can’t shut off, and it stresses me out. If that’s their persona, then it’s leaning into them to help mentor so that it fits from a culture or company perspective.

Not Subscribing to Old School Leadership Styles

Ryan Benn: When you’re aware of your blind spots and accept them or work to change them. It really helps because these are such buzzwords when I say things like transparency and authenticity. But I really believe in them from a leadership perspective. I think it’s the modern world; I don’t think leaders should be viewed as infallible and more knowledgeable than everybody else. I think it’s such an old-school approach to leadership.

Relentlessly Self Aware

Ange MacCabe: Stepping back a little bit. You had identified early on that you were able to really go inward and identify your strengths and areas of growth, and therefore, you were able to hire for your weaknesses, and you were vulnerable about the same. That takes a bit of self-reflection and cause and effect. Ryan in the sense of being able to do this in a two-pronged step. So, one, what’s going on with me internally? And then two, how do I communicate that and exhibit that to my team members so that there’s actual validity behind what I’m saying versus discredit? What was your approach to that? How did you go about it?

Ryan Benn: Yeah. Super interesting. It’s not easy, and for me, it probably came easier. I don’t know why, nature vs. nurture, I’m not sure. But for certain, I think the skill is, I would say, relentlessly self-aware.

I like to be able to think that I can walk out of here and say, listen, you might not like it, I might not like it, but I’m this, then I can at least say, well, I want to change that, or I don’t want to change that, but at least knowing that it’s actually there. I think blind spots in leadership are one of the hardest things, which is not being able to step back and say, how are others viewing me?

You Can’t Fake Experience

Ryan Benn: From a leadership perspective. One of the things I’ve realized is that in one of my coin lines, you can’t fake experience. So when I was first jumping into the role, I could have energy, I could have vitality, I could have leadership skills, but I’d never been through a recession, I’d never led change, I never acquired a company, I’d never done any of these things. So first acknowledging that was a big point of personal growth for me was accepting the fact that I didn’t bring that experience. How was I going to surround myself and gain that experience with having peers and leadership around me and, at the same time, just being comfortable with the fact that I could ask questions and say, I’ve never done this before?

For more leadership insights check out my blog: Fostering Community

Link to full podcast episode

Navigating Our New Normal

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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?

A Habit for Mindless Distractions

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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.

Becoming The Master Of Your Inner Voice

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How often does that inner voice pop into your head?

You know the one. It’s always there to provide you with an excuse, self-doubt or anxiety. It shows up when you need it least. Well, I’d like you to meet Barry, my inner voice.

He comes alive when I’m in bed and the alarm goes off. Telling me, I NEED 5 more minutes – like its life and death. He is there when I push my comfort zone. Reminding me of the worst possible outcome, assuring me that it will occur. Nagging me to choose mindless distractions over what I need to do.

Barry can also be encouraging – but only when it comes to working on what’s easy over what’s hard.

That inner voice serves a great purpose, to protect and make us aware of immediate dangers. Although this worked well while living in the wild, the only hazard I’m facing now is when I forget to pick up oat milk for my wife’s morning coffee!

In the world we live in today, that inner voice may be holding you back from reaching your full potential.

Taking the first step

Taking the first step can be difficult, or it can be easy. It’s easy to procrastinate, but hard to get started.

It’s easy to press snooze, but hard to get up and go to the gym. The first step determines which direction you’ll go in – productive or distracted. Fulfilling your goals or procrastinating on them. But there is a way to take back control — a way to override the inner voice that is holding you back from achieving something great.

5 seconds to succeed

You see, Barry is quick to jump to a conclusion, but he’s slow to react. There is a small window of opportunity where I don’t have to negotiate with him. Author Mel Robbins calls this, The 5 Second Rule. In those first 5 seconds, Barry is still hibernating and doesn’t realize what we’re about to do.

Counting down 5… 4 … 3 … 2 … 1 Springing out of bed at the sound of your alarm. Starting that report you know is due tomorrow. Making that sales call you’ve been dreading all week.

Taking action before the inner voice realizes what’s going on. Beating it to the punch before it can make a list of excuses, causing inaction.

Two minutes to greatness

Another technique written about by James Clear is called the two-minute rule. If you’re looking for a boost of motivation for taking on a looming task or project, this is the technique for you. The idea is to focus on the first 2 minutes of any project. Your only goal is to achieve those first two minutes. Anything that happens after is inconsequential. Get a coffee or tea and begin to write an outline.

Pack your gym bag and get in the car. Sit down and begin meditating. The sole purpose is to focus on completing the first two minutes of any task. Who can’t get motivated to complete two-minutes of an activity? I can even convince Barry quite easily to commit to this one.

Once the two-minutes are up, you can stop what you’re doing guilt-free. But by focusing on getting started, you’re more likely to continue. Use the two-minute rule as a source of motivation to overcome your inner voice and take on dreaded tasks or challenges you can’t seem to get started on.

Habit Challenge

It might sound odd, naming your inner voice. But when you own it, you become more aware of it. And through greater awareness, you can begin to slowly change its narrative. Who’s that inner voice that is holding you back? What if you didn’t have to listen to it anymore? What could you accomplish? We’ve seen that the first step is the most difficult, yet the most important. How you decide to act in the face of resistance will influence the steps that follow. Put into practice the

5-second rule and try it out for yourself.

Tomorrow morning as the sound of the alarm count down 5… 4 … 3 … 2 … 1 and jump out of bed without a second thought. Or focus on the first two minutes of any task and hold yourself accountable to only completing those first 120 seconds. You might fail at first, but that’s ok. The key is to focus on progress over perfection and keep practicing until it becomes a habit.

Becoming the master of your inner voice.

How Daily Tracking Can Help You Reach Your Goals

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If you begin tracking your daily routines or habits, you’ll begin to find some flaws in your memory. You might not be eating as healthy, burning as many calories on your runs or being as productive with your time at work as you think you are.

Our brains aren’t developed to store information, but rather be inventive and creative. That’s why tracking is more reliable, but you may be surprised at what you will find.

Why Should You Think About Daily Tracking?

Effective tracking can provide a better success rate in creating new habits, increase your productivity and hold you accountable. Tracking your actions will provide clear performance results. It will keep you honest by increasing your self-awareness and provide motivation through a chain of successful days, weeks or even months.

In the past, meditation was always a difficult habit for me to develop. Every time I’d start I would do well at first, and then my practice would fall apart. I had my excuses; not enough time, I forgot, or I thought I was meditating more often than I was – until my Insight Timer app would display a “two-day streak.” I struggled to make meditation a daily practice.

I only became successful after I started tracking my results and tying meditation to an existing habit. After my morning shower, I’d take 10 minutes to meditate and then check it off my list. I tracked every day I meditated, and the odd days I missed. After I had completed a week in a row, I became more motivated to keep the practice going. Every day, I’d take my morning shower and then head to the same spot in my condo, sit down and meditate. Through tracking and attaching it to one of my daily habits, it was easier to make meditating a regular practice.

The Dark Side of Tracking

Tracking can have a positive effect in achieving your goals, although negative consequences can occur– when tracking becomes too much.

Recently, a friend showed me his habit tracker and all of the activities he regularly completes – getting up early, stretching, doing push-ups/plank every morning. He proudly revealed his meditation app indicating 107 days in a row! I was impressed.

He went on to tell me a story about how on Day 79, after meditating on the plane, his streak reset to zero due to a time zone change. Understandably, he became upset and ended up contacting the app to update his streak.

This is where I realized the negative side effects of tracking. When crossing off your task becomes more important than the benefits of the activity, you might want to stop and re-evaluate.

If you find yourself falling down this path, miss a day on purpose.

The point of creating a habit isn’t to create the winning streak of the century! It’s to benefit from creating a long-term habit by using tracking to assist you. Be aware if your competitive nature might be getting the best of you.

There are many more apps you can use, find one that works best for you. Or you can play it old school and keep track of your activities via pen & paper or on a calendar. However, an app provides better accessibility, and you can even set daily reminders!

Habit Challenge

If you have doubts about tracking, just try it – what do you have to lose?

Identify a few specific habits, that contribute to your performance at work and well-being. Spend a week tracking how many times you go to the gym, what you eat or how often you perform a bad or good habit. If you forget or miss a day, let it go, and pick it up the next day. Create consistency and avoid missing twice in a row.

If you take on too much it’ll be difficult to do it over the long term, so start slow.

Determine your WHY by asking yourself what is motivating you to improve this area of your life? Use this as a reminder during times of struggle or distress. Understanding why you are doing something will help you stay motivated to make the activity a habit.

Take action today and pick one specific habit or daily action that you already do or want to start and begin tracking it regularly. Post your commitment in the comments below and I’ll follow up to hold you accountable 🙂

How To Design Your Environment For Success

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I’m beginning to realize the lack of control I have over my actions. When I’m with certain friends, I act differently than I would with others. Where I go, will determine what I wear. How I’m feeling, will impact my decision-making. Even the time of day can have an effect on my patience. We have so much less control over our decisions than we think we do. Our behavior is largely influenced by our environment.

If I get a compliment on a new shirt, I’ll be more likely to wear it again. But if I feel out of place, I’ll think twice before putting it on. But that makes sense, right? Past experiences help form future behaviors through trial and error.

When I get a positive reaction, it reinforces behavior and a negative one will deter me from it.

What makes up your environment?

Our environment can be broken down into 5 categories, which influence behavior.

Environment / Example /  Behavior

  • 1. Location / At work / Dress appropriately
  • 2. Time of Day / 9:00 / Drink coffee
  • 3. After event / After eating / Rinse dishes in the sink
  • 4. Social Influence/ With athletic friends/ Eat healthy food
  • 5. Emotional State/ Stressed out/ Eat comfort food

However, our environment is subjective and can trigger a different response for you than it would for me. In the morning, you might drink coffee and I may drink tea. After eating, you might clean your dishes and I’ll leave them on the counter. When stressed, I might binge and you might exercise.

Your environment is the first step in The Habit Loop, which sparks a craving, behavior and then reward. But let’s focus on how you can design your environment to create good habits.

Why is your environment important?

It plays a role not only in your behavior but also on your mood.

Have you ever cleaned your desk and felt a weight lift off your shoulders?

I recently gave away a bunch of stuff in my office and felt more focused. While an otherwise messy desk causes me to feel overwhelmed.

This created a positive association between a clean environment and increased focus. The next time I feel my concentration declining, I might look to clean my environment.

Even better, I may even be proactive in keeping a clean desk to avoid losing focus. And that’s the type of habits we’re looking to create.

How does environment influence behavior?

Your brain is always looking for shortcuts to making decisions. Habits are a great way to make decisions automatic.

Therefore, you can design your environment to cue positive behaviors by reinforcing associations.

For example, how I associate a clean desk with feeling focused. Or when I get into the shower, my brain is cued to wash, and when I take a bath, it’s cued to read and relax.

Over time your mind prepares itself for a specific action primed by a particular environmental cue. However, if you do something different than what was expected, your mind will take notice.

If one day I decide to wash in the bath and read in the shower, my mind will say; “WTF Scott, this isn’t the association we developed!” That’s an extreme example. But the same thing occurs when you take a drink of Coke but find Sprite in your cup instead.

Design your environment for success

You can design your environment to establish certain behaviors. However, it will take time to create new associations. As described, start by creating positive associations within your environment.

This can be as simple as dedicating each location for specific actions – by giving every behavior a home.

  • My computer is for work.
  • Tablet for play.
  • Dinner table for eating.
  • Couch for watching tv or playing video games.

By devoting specific spaces to new habits will help in making them stick. The more environmental cues you use, the stronger the association becomes.

I meditate on the same chair (location), at the same time (time of day), after I shower (after event).

Combining environmental cues helps to make my meditation practice habitual. However, when I used to travel for work, changes in my environment made my habit more difficult. Another example is if you watch TV in bed; you’re creating multiple associations for your bed.

Watch TV and sleep, which can be confusing. Every time you climb into bed you’re brain may be primed for sleep or TV – which are 2 very different associations.

Try and use location cues for similar activities to avoid discrepancies. However, you can also design your environment through other cues.

  • Time – Around 9 am each morning, I drink a cup of coffee.
    After Event – After making a protein shake, I wash my blender right away.
  • Social Influence – When I eat out with healthy friends, I’m more conscious of what I eat.
  • Emotional State – When I feel stressed, I pause and take a few deep breaths to relax.

Habit Challenge

For this week’s habit challenge, design your environment according to the associations you wish to create.

  • 1. Make a list of locations
  • 2. Determine relevant associations for each location (+/-)
  • 3. Design your environment to reinforce positive actions

Here are a few examples of how I’ve re-designed my environment to reinforce good habits.

I keep a water jug in plain sight to encourage drinking.

A book beside my bed as a reminder to read.

Sweets are hidden away in the pantry or fridge and healthy food in front.

I’ve even designated one side of the couch for reading and the other for watching TV!

The goal is to design your environment to make bad habits difficult and good habits easy.