Managing Anxiety When There’s No Room for Error

Nine takeaways:

  1. In the workplace, perfection can feel like the only option. The fear of making a mistake can lead to crippling anxiety that only adds to the risk of an error and can have hugely negative impacts outside of work.
  2. Distinguish between big and small mistakes: Focusing on every possible mistake can distract you from the most significant or costly ones. Speak to colleagues and study your role to gain full comprehension of the most common and most costly errors. It will give you the feeling of having your feet beneath you when assessing the risk of error.
  3. Adopt risk-reducing systems and habits: perfection is impossible. You can implement risk-reducing systems and habits, like checklists or standard protocols (think about the way pilots have a list of checks they do before takeoff) and cultivate a culture that encourages reporting near-misses and sharing diverse viewpoints. Such approaches focus on learning rather than blaming, and they reward the identification of unknown risks.
  4. Get support to address your weaknesses: Acknowledge the areas of your job in which you’re most prone to error, and address them through the assistance of a mentor, consultant, therapist, or friend. Self-improvement, more often than not, involves many besides just the self.
  5. Play on your strengths: Use your strengths to mitigate your weaknesses. For instance- if you are a visual person, set visual reminders for yourself that assist you in safeguarding against your weaknesses.
  6. Address self-sabotaging behaviors: When we’re very anxious about something, we often self-sabotage in ways that increase the chances of the feared thing happening. Spend the extra money on the tools you need, ask for extra time on tasks if needed. Believe in your own ability to overcome your shortcomings.
  7. Collaborate with others focused on the same issues: Seek out solutions in group environments and find groups that share your fears or deal with similar challenges. Consider getting involved in larger efforts to reduce mistakes in your field or role.
  8. Reduce small-threat distraction by taking simple actions to mitigate those risks: Take simple actions that help reduce the frequency of minor problems- the “low hanging fruit.” Address minor potential mistakes to the extent that they free up your mental capacity to think about and prevent larger ones.
  9. Consider a hobby that allows you to make mistakes: Take up an activity in which mistakes and false starts aren’t at all costly. The author cites a CEO who alleviates the pressure of his work environment by going surfing- a relaxing hobby in which mistakes are not frowned upon but expected and celebrated.

From Alice Boyes for The Harvard Business Review
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A Journey from Work to Home is about more than just Getting There – the Psychological Benefits of Commuting that Remote Work Doesn’t Provide

Five takeaways:

  1. The average American commuters spends nearly one full hour a day – 26 minutes each way on average– getting to and from work. 7.7% of workers spending two hours or more on the road.
  2. The pandemic disrupted the commutes of millions, which many were quite thankful for. But as Covid wore on there were surprising rumblings that some people actually missed and valued the ritual of their pre-pandemic commutes.
  3. Why? A recent study suggests it is because the commute offers us a “liminal space” – a time free of both home and work roles that provides an opportunity to recover from work and mentally switch gears to home (or vice versa). The elimination of the commute costs many people this valuable time.
  4. The lack of a liminal space usually provided by a commute can cause blurred boundaries between private time and work, which can lead to increased stress levels and lower productivity.
  5. Those who work from home can learn from this and create their own form of “commute” to build liminal space for recovery and transition. This could be as simple a 15-minute walk to mark the beginning and end of the workday.

by Matthew Piszczek and Kristie McAlpine for The Conversation
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.

Sitting All day is Terrible for your Health – Now, a New Study finds a Relatively Easy way to Counteract it

Five takeaways:

  1. A Recent study set out to determine the least amount of walking one could do to offset the harmful health effects of sitting for long periods of time, as we often do at work.
  2. The findings suggest that breaking up the day with short walks was the best means of reducing blood sugar levels substantially. The optimal tactic is doing five-minute walks every half hour, which was shown to reduce blood sugar spike after eating by almost 60%.
  3. Study participants also said that the walking breaks had mental health benefits, making them feel more energized, sharper, and happier compared to those who stayed stationary for long periods of time.
  4. This matters because it further confirms how walking can counteract the negative effects of lifelong/long term sitting, which include chronic diseases including diabetes, heart disease, dementia and getting several types of cancer at much higher rates.
  5. Implementing techniques and guidelines in your workplace for more walking breaks could lead to a happier, healthier workplace. On a personal level, it can increase the quality of your work and guarantee better long-term health.

by Keith Diaz for The Conversation
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.

The 7 Deadly Sins of Setting Your New Year’s Resolutions

Takeaways:

While the idea of a New Year’s Resolution is based on a healthy impulse– the need for self-improvement– setting them irresponsibly can also set you up for deflating failure. This article details seven common mistakes people make when setting their resolutions. These mistakes are:

  1. Setting a non-specific goal: To increase the likelihood of success in a new year’s resolution, it is important to define specific and achievable goals. Start with small steps rather than trying to make huge leaps.
  2. Failing to consider why you’re making a resolution: It is important to have a clear and concrete reason for making a New Year’s resolution, so that it is easier to stay motivated and avoid making resolutions just for the sake of it. Writing down the goal will make it more concrete– and achievable.
  3. Making goals too restrictive: Attempts at self-restriction are difficult to maintain because people often see them as a loss of freedom, which can be overcome by indulging in the behavior that is being prohibited. Using positive language when setting resolutions, such as specifying actions to take rather than actions to avoid, may be more successful in achieving the desired goal.
  4. Not changing your environment: Success can be increased by making changes to one’s environment that support the desired behavior. For example, replacing unhealthy food with healthy options and surrounding oneself with people who engage in healthy behaviors can make it easier to adopt healthy habits.
  5. Setting a HUGE goal: While it may be thrilling to say, “On Jan 1, I’m never eating fast food AGAIN!” It is not realistic. It is more effective to focus on making small, incremental changes towards a single goal rather than trying to overhaul one’s entire life. It is better to make progress towards a goal, even if it is a small amount, than to set ambitious goals that are difficult to achieve and potentially lead to feelings of failure.
  6. Not using your support network: It can be especially beneficial to let trusted people know about one’s goals and plans and to enlist their help in staying accountable. Having accountability partners or friends working towards similar goals can also make it easier to stay motivated and achieve success.
  7. Feeling Guilty for Failing: Setbacks and challenges are a normal part of the process of working towards a goal and should not be seen as a reason to give up entirely. It is important to be kind to oneself and recognize that achieving a goal can be difficult!

From Stephen Johnson for Lifehacker:
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This site may contain links to articles or other information that may be contained on a third-party website. Advisory Services Network, LLC and MAP Strategic Wealth Advisors are not responsible for and do not control, adopt, or endorse any content contained on any third party website. The information and material contained in linked articles is of a general nature and is intended for educational purposes only. Links to articles do not constitute a recommendation or a solicitation or offer of the purchase or sale of securities.