by Judy Rathwell | Jun 15, 2021 | Continuous Learning, Executive Leadership, Habits, Newsletter, Stress Management
To perform their best, leaders must nurture their minds and bodies.
Twenty years ago, the sudden
emergence of ESPN’s daily poker broadcasting sparked global debate. How does
card playing merit coverage, given the absence of spherical objects and sweaty
high-fives? The emerging consensus that cards, chess, and spelling all qualify
made sense to me only when I returned to the dictionary. Merriam-Webster
defines an athlete as “a person who is trained or skilled in exercises… requiring
physical strength, agility, or stamina.” Like chess, leading change requires
stamina and takes a toll physically, mentally, and emotionally.
Leadership’s daily demands create a
high-stress work environment. In a December survey, 76% of workers
reported burnout. These challenges are especially
prominent among leaders, and even pre-date the pandemic: school principals, for
example, are nearly twice as likely
to experience stress symptoms
than the general population. Managing change daily on tight timelines requires
nonstop communication, often with overstretched team members and stakeholders.
The work requires the pace of a sprint for the duration of a marathon.
For both athletes and leaders,
sustaining performance throughout an intense season requires careful planning
and consistent execution. For their part, leaders need good mental acuity and
energy to support decision-making. Leaders benefit from a comprehensive plan
that parallels the holistic benefits of an athlete’s support system.
These 8 strategies create the
foundation for optimal leadership performance:
1. Be clear on your priorities.
Fulfilling a leadership role
requires clear vision not only for the organization but also for yourself. What
is most important in your life? What do you want to drive toward, and why? How
do these priorities compare with your role’s goals? Alignment between what your
personal mission and your daily professional experiences is essential for
fulfillment and for preventing or mitigating burnout.
2. Fuel your mind and body.
What you eat directly impacts the
quality of your thinking. Intentionality here is especially important, as high
stress levels can lead to cortisol hormone spikes, which increase appetite and
emotional eating behaviors. As a school leader, I often skipped meals due to a
busy schedule and forgot to drink water; on other days, I chose to eat
something on the go. Processed foods are low in nutrient density; consuming
foods dense with nutrients — such as seafood, eggs, nuts, seeds, fruits, and
vegetables — and sufficient water is essential for brain activity. Slowing
down lets your body absorb the nutrients in your food. If you make time to sit,
connect with other humans in a relaxed environment, and chew your food fully,
your brain serves you better.
3. Exercise sustainably.
Athletes must move their bodies to
promote recovery and strong performance. Leaders typically fall short in one of
two ways. Many don’t move enough; twenty minutes of light exercise can trigger
the release of serotonin, which makes you feel more focused, emotionally
stable, happier, and calmer. The movement need not be extreme: walking helps you
think, improves your mood, and helps you
sleep better.
If you have developed an exercise
habit, evaluate whether it is supporting your goals. When an intense fitness
class leaves you nauseous, exhausted, or injured, how does that help you? High
intensity work, in fact, can promote brain fog. Is that actually what you want to do before your strategic
planning session? The ideal is somewhere in the middle. A balance of
resistance training and aerobic work appropriate for your capacity and skills
will best support you. Strength training has been found to improve sleep and
cognition and to alleviate anxiety and
depression.
4. Sleep.
For all humans, sleep is one of the
most important things you can do, yet most Americans don’t get enough. Being
underslept correlates with poorer decision-making and health. The really hard part is that, when you’re sleep
deprived, your brain does not realize how sleep deprived it is. Take steps to
ensure you are getting the sleep you need. Wind-down routines leading to a
dark, cool bedroom help you bring your best self the next day.
5. Balance work and rest.
It’s important to think about
balancing work with rest and recovery, both in the short and long term: day,
week, month, year. Most people enter unsustainable professional stretches,
whether driven by a new project, understaffing, or significant disruption to
work conditions. The rate of work at these times must be balanced by rest in
order to avoid burnout. Periodic pushes may be unavoidable, but they must be
balanced with rest and recovery. Don’t throw yourself out as the starting pitcher
every day all year. Build a full bullpen by empowering your team around you.
There’s a reason why leagues track player minutes and throw counts precisely.
You have to periodize to avoid overuse and burnout. Conventional schedules
allocate time for you to rest: use your nights, weekends, and vacations to
unplug and recover.
6. Regulate your emotions.
Athletes are able to regulate their
emotions to bring out their best performance. Emotional stability brings out
the best performance in you and your team. Practicing mindfulness, noticing
your emotions in the moment, breathing, and building awareness of specific
emotions all support your ability to lead. After practicing these strategies
for your own emotional health, consider creating pathways to support your team
in doing the same. Cultivating a space in which people feel safe to continually
improve starts with you.
7. Learn.
Elite athletes stay on top only by
getting better each day. Modern teams have improved in recent years by drawing
upon new sources of information, such as video and data analytics. Leaders,
too, must intentionally seek out ways to learn. Dedicate time to reflect daily
on what went well and what didn’t. Actively solicit feedback from your coach
and your colleagues, and show your team how you have incorporated their
opinions. Creating a culture in which your team learns starts with you.
8. Build habits and routines.
40% of our behaviors are habitual. Busy schedules do not allow for daily
conscious choices in prioritization, rest, nutrition, movement, learning, and
emotional regulation. Building consistent routines in each of these domains is
essential to bringing your best each day. In the long run, consistency
outperforms short, intensive bursts.
We receive and internalize complex messages about our bodies and our work. Optimizing for leadership performance requires aligning professional and personal visions with habits. As with professional sports, leading change requires discipline around the clock to maximize your results.
Source: Leading Well, Leaders as Athletes
by Judy Rathwell | Jan 24, 2020 | Gratitude, Habits, Leadership Aha!, Newsletter
As an optimist myself, I know first-hand the power of optimism and the benefits it has on all areas of life.
Highly effective, optimistic leaders have a transforming effect on their teams: they have the gift of being able to convince others that they can achieve levels of performance beyond what they thought possible. They move others from being stuck with “how things are done around here” and help them see “how things could be done better.”
Consider, as well, the reverse. Those who have a pessimistic outlook typically approach changes to the status quo with the familiar: “We tried this before”, “It won’t work”, or “It will never fly.” Such individuals often label themselves as “devil’s advocate.” How can someone who has a pessimistic outlook embrace change over the safety of the known?
Countless studies have shown that people with an optimistic outlook have healthier relationships, enjoy better mental and physical health and live longer.
So, where does optimism come from? Is it something we are born with or is it learned? For some lucky individuals, like me, being optimistic comes naturally. The good news is that, for those who don’t have it naturally, optimism is an attitude that can be learned and practiced. Here are some strategies to consider in your journey to becoming more optimistic or in helping someone else who suffers from pessimism:
- Avoid negative environments. If this is not realistic, make every effort to seek the company of positive individuals in your organization.
- Celebrate your strengths. The key to high achievement and happiness is to play out your strengths, not correct your weaknesses. Focus on what you do well.
- Take care of your spiritual and emotional well-being by reading inspirational material on a daily basis.
- Manage or ignore what you cannot change. When faced with setbacks, identify what you can change and proactively try to find ways to do something about it.
- Learn to reframe. This involved deliberately shifting perspective and looking for the hidden positive in a negative situation: the proverbial silver lining.
- Adapt your language and outlook. Consider how a simple shift in the language you use can make a difference in your outlook: do you frequently say: “yes, but….” in response to your constituents’ suggestions? The “but” automatically negates anything you have said in the beginning part of the sentence. A simple shift to “yes, and…” might make a positive difference.
- Focus outside yourself, on important people in your life, on pursuits and projects that fire you up.
- Nurture a culture of optimism when you are in charge of other people at work. Expect people to succeed. Even when they occasionally fail to achieve what they set out to do, encourage them so that they can tackle the next challenge. A simple: “I know you’ll do better the next time” can have very positive effects.
- Cultivate spontaneity. Getting out of your comfort zone by being spontaneous helps to develop your optimistic muscle, as spontaneity essentially involves an expectation of having a positive experience.
You can do it! Make this part of your growth plan for 2020 and see how contagious your optimism can be! Practice seeing the opportunity.
I would enjoy hearing your stories – connect with us on LinkedIn or email me at robyn.marcotte@ahaleadership.com
Robyn Marcotte
CEO and Founder, Aha! Leadership
Winston Churchill had a reason for saying: “A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
by Judy Rathwell | Apr 22, 2019 | Habits, Leadership Aha!, Leadership Development, Newsletter
We all have strengths and weaknesses. The best way to improve upon our weakness is to practice a new behavior, right? Practice practice practice. But how easy is that?
The answer is not as easy as you may think. We are creatures of habit; habits we aren’t even aware of. This is why change is so hard for many of us. We can learn a new behavior, sure, but how quickly…and when does it stick?
What steps should we take to sustain changed behavior?
- Be VERY specific on the habit you would like to create (which may also be stopping a certain behavior).
- Understand the reason why you want to change. What are the benefits to be derived from this changed behavior?
- Create a plan of action and STICK WITH IT! Consistency is key. Stay committed to your plan.
- Practice, practice, practice. Our brain creates pathways for behavior. We need to repeat and repeat and repeat to create new pathways.
- Expect resistance from your body, from your moods, added stress. This is your natural resistance to creating new pathways. Don’t give up!
- One day, and you won’t know when and where, your behavior change will become your new habit.
If you are interested in further readings on creating habits, here are some excellent books on the topic:
- The Power of Habit: Why We Do What We Do in Life and Business (name one of the best books of the year by NY Times)
- Mini Habits: Smaller Habits, Bigger Results
- 23 Anti-Procrastination Habits: How to Stop Being Lazy and Get Results in Your Life
“Our actions change our minds, our minds can change our behaviors and our behavior can change the outcomes.”
–Manish Abraham