Bad mental habits can negatively affect our performance and results during the day - is this you?
We could be forgiven for bad mental habits when we consider the amount of negative messages that hit our brain daily.
Our day might start by listening to 'more bad news on the radio' as the song lyric goes, then opening the bills, then listening to work colleagues complain about some work related matter.
That doesn't mean it's helpful or necessary.
As you become aware of your negative internal dialogue and what you say to the people around you, you will notice your own negativity and how it makes you feel.
We get into sticky situations, as one client put it recently, when we have negative thoughts about something. Ask yourself 'is this thought helpful?' and if it is a no, avoid the temptation of following the thought ie analysing it.
Instead do your own meditation exercise at your desk just focusing on your in and out breaths for a few minutes to centre yourself.
Or do something instead that you want to do rather than focusing on your thoughts and feelings - 'what can I do right now that means something to me?'
This is particularly useful if you find yourself thinking negatively about the past or future. It helps you to focus on your now. If you can focus on something right now that is connected to your values you will feel calm and focused. You are using your own internal wisdom to just enjoy right now.
If you would like help with any changes you want to make please contact us on 01761 237400 or e mail enquiries@westofenglandcoachingandcounselling.co.uk
Friday, 28 November 2014
Thursday, 20 November 2014
Be Inspired...
More and more we are searching for meaning in our lives - is this you?
The biggest barrier to getting the meaning that you want in your life is not being able to clearly articulate what that meaning is for you.
This blog's purpose is to provide you with a tool to articulate what a life of meaning would be for you. The output of this will drive your mind to come up with ways to help you to get there and overcome any issues and obstacles along the way. This can be fed into an action plan to help you achieve your vision.
The tool is a Vision.
Here are some key questions to help you to arrive at your Vision.
What will my life look like to me if I have things the way I want them?
What will I be doing specifically on a day hour by hour when I have things the way I want them?
What will be said about what I do when I have things the way I want them?
What will I feel when I have things the way I want them.
If you are very visual, creating a schematic vision is helpful.
If you are very feelings driven a story of your 'wanted life' works well.
If you are very auditory the words in your vision statement will be particularly important.
If you would like help articulating your vision please get in touch on 01761 237400 or through e mailing us at enquiries@westofenglandcoachingandcounselling.co.uk
The biggest barrier to getting the meaning that you want in your life is not being able to clearly articulate what that meaning is for you.
This blog's purpose is to provide you with a tool to articulate what a life of meaning would be for you. The output of this will drive your mind to come up with ways to help you to get there and overcome any issues and obstacles along the way. This can be fed into an action plan to help you achieve your vision.
The tool is a Vision.
Here are some key questions to help you to arrive at your Vision.
What will my life look like to me if I have things the way I want them?
What will I be doing specifically on a day hour by hour when I have things the way I want them?
What will be said about what I do when I have things the way I want them?
What will I feel when I have things the way I want them.
If you are very visual, creating a schematic vision is helpful.
If you are very feelings driven a story of your 'wanted life' works well.
If you are very auditory the words in your vision statement will be particularly important.
If you would like help articulating your vision please get in touch on 01761 237400 or through e mailing us at enquiries@westofenglandcoachingandcounselling.co.uk
Tuesday, 11 November 2014
Feeeling Negative about your Work or Life as a whole?
When we are negative it is difficult to cope and be motivated - is this something that you have been experiencing?
According to research about 90% of our thoughts have some negative content.
We cannot stop negative thoughts as they are part of our psychological inheritance.
What we can do is let them come and go without analysis, without judgement.
Thoughts are not real. They are stories that we tell ourselves.
If you feel upset, ask yourself what you were analysing and judging. Stop it.
Perhaps see your thoughts like choosing a radio station - which thoughts do I find it helpful to tune into and so decide which not to engage in. This is a relief and easier than trying to override negative thoughts with positive ones.
With the time you save from analysing negative thoughts choose something that you like to do, that has value for you.
If you want to make a change at work or personally and would like professional help and support to achieve what you have in mind, please get in touch via 01761 237400 or e mail your needs and wants to us at enquiries@westofenglandcoachingandcounselling.co.uk.
According to research about 90% of our thoughts have some negative content.
We cannot stop negative thoughts as they are part of our psychological inheritance.
What we can do is let them come and go without analysis, without judgement.
Thoughts are not real. They are stories that we tell ourselves.
If you feel upset, ask yourself what you were analysing and judging. Stop it.
Perhaps see your thoughts like choosing a radio station - which thoughts do I find it helpful to tune into and so decide which not to engage in. This is a relief and easier than trying to override negative thoughts with positive ones.
With the time you save from analysing negative thoughts choose something that you like to do, that has value for you.
If you want to make a change at work or personally and would like professional help and support to achieve what you have in mind, please get in touch via 01761 237400 or e mail your needs and wants to us at enquiries@westofenglandcoachingandcounselling.co.uk.
Tuesday, 4 November 2014
Quick Time Management Tool
If you are like about fifty percent of the adult population then time management will always be somewhat of a challenge for you.
This tool works whether you have a line manager or whether you work on your own and whether the work is a small or larger piece of work such as a project or programme.
When a piece of work comes in resist the temptation to leave it until the day before the deadline agreed with your line manager or other customer.
Apply the following questions from the 'six wise men'.
1. How long do I/we estimate that this work will take?
This question will help you to allocate the time required working back from the deadline. For example, if a piece of work is estimated to take 20 hours and you have ten days to the deadline then you may choose to allocate two hours per day each day until the deadline to do this work.
2. What are the key inputs and what does the output look like?
This question helps you to consider the data and information that you will need to source for the work. It also helps to ensure that you are meeting your customer's expectations. For example, you agree with your line manager that the output is a one page work document or a ten slide powerpoint presentation which covers why the change is happening, what the benefits are to the business, teams and individuals and how the change is being managed as well as a question and answer slide. The more detail about specifics, agreed, the more closely the output will meet the customer expectations.
3. When does the work need to be delivered to my customer?
This question helps you to plan ahead and remember that the customer may need it before their customer so that they have time to check or quality assure your work output. I always say to my clients plan to complete the work before this deadline so that you have time spare at the end just in case....
4. Who can help me?
This question will help you to address the issue of the best resources for the work.
5. Where so I need to deliver this work to?
This question helps again with meeting your customer's expectations. For example, they may want a hard copy printed and left on their desk rather than an e mail attachment.
6. Why do I need to do this work?
This question is a sanity check for you and your customer. For example, how does this work relate to the wider business objectives?
I am sure that you can play with this and add in your own questions.
Remember that the point is to improve your own time and workload management.
If you would like help with this or any other development need and change that you want to make please get in touch via enquiries@westofenglandcoachingandcounselling.co.uk/01761 237400
This tool works whether you have a line manager or whether you work on your own and whether the work is a small or larger piece of work such as a project or programme.
When a piece of work comes in resist the temptation to leave it until the day before the deadline agreed with your line manager or other customer.
Apply the following questions from the 'six wise men'.
1. How long do I/we estimate that this work will take?
This question will help you to allocate the time required working back from the deadline. For example, if a piece of work is estimated to take 20 hours and you have ten days to the deadline then you may choose to allocate two hours per day each day until the deadline to do this work.
2. What are the key inputs and what does the output look like?
This question helps you to consider the data and information that you will need to source for the work. It also helps to ensure that you are meeting your customer's expectations. For example, you agree with your line manager that the output is a one page work document or a ten slide powerpoint presentation which covers why the change is happening, what the benefits are to the business, teams and individuals and how the change is being managed as well as a question and answer slide. The more detail about specifics, agreed, the more closely the output will meet the customer expectations.
3. When does the work need to be delivered to my customer?
This question helps you to plan ahead and remember that the customer may need it before their customer so that they have time to check or quality assure your work output. I always say to my clients plan to complete the work before this deadline so that you have time spare at the end just in case....
4. Who can help me?
This question will help you to address the issue of the best resources for the work.
5. Where so I need to deliver this work to?
This question helps again with meeting your customer's expectations. For example, they may want a hard copy printed and left on their desk rather than an e mail attachment.
6. Why do I need to do this work?
This question is a sanity check for you and your customer. For example, how does this work relate to the wider business objectives?
I am sure that you can play with this and add in your own questions.
Remember that the point is to improve your own time and workload management.
If you would like help with this or any other development need and change that you want to make please get in touch via enquiries@westofenglandcoachingandcounselling.co.uk/01761 237400
Subscribe to:
Posts (Atom)