Category: Workplace Navigator

“Quiet on set!” We all want to be directors.

On By Cathy NoiceIn Workplace NavigatorLeave a comment

You submitted the proposal two weeks ago and there has been no response. “Action!” Everyone is talking over each other during the meeting. “Quiet on set!” Your child isn’t listening to your chore list. “Boom!”  The team can’t seem to get any traction on the project. “Roll!”  Wouldn’t it be great to have a giant megaphone in your hand and a bird’s eye view of all aspects of your life?  So if you wanted your friend to sober up, your boss to give you a raise or make your partner a sexy beast, all you would have to do is change the script and make it happen.  The truth is, while we may have delusions of being the director of our lives, we really just need to rewrite that script and surrender control.director

There is an ongoing theme that crops up a lot when I coach.  More than a lot.  Clients are constantly striving to change the other people in their lives.  They want their son to stop smoking, their co-worker to quit being nosy, their boss to acknowledge their accomplishments–you get the picture.  With all this constant striving to control and change others, we become embittered.  “I’ve told him to quit smoking dozens of times and he doesn’t listen to me.”  Sigh. “I’ve quit talking to my co-worker but they are still nosy.” Argh. “I’ve finished 6 projects ahead of schedule and my boss hasn’t said a word.” Woe is me.  The heart of this is the way we react to it.  The story we tell ourselves in our heads and the approach we take.

Here are some tips on how to let go of your need to be the Director:

  • Acknowledge that you are trying to direct others.  Changing a mindset always starts with acknowledging that it even exists. Several years ago, my son was baking a cake in my kitchen.  I ran around cleaning everything up and putting things away.  Critiquing each step.  He stepped back and said, “Let me fail.”  It was profound for me.  I needed to acknowledge that I wanted to control the situation, as if a cake was life or death.  So this is what control is like.
  • Reflect on your striving.  As a coach, I ask, “Can you control your boss…your daughter…your co-worker?”  Invariably the client says “No.” I ask, “Can you let go of the striving to control?” Client: “That’s not easy.” The striving itself is the source of your pain.  You are trying to change reality (albeit for the better) but the striving is undermining your relationship with the person you are trying to change.  So think about that.  You can’t change someone else’s actions, and you striving and worrying and manipulating will only twist you into a knot. So pick it up and put it on the table to look at it.  So this is what striving is; it’s striving to change things that you cannot direct.
  • Shut down the illusion.  So when I was in the middle of the baking catastrophe with my son, I decided to leave the room.  I was nothing but a stressed-out hindrance.  I took off my director’s beret, let go of the story and went to my trailer (actually my office). Let go of the illusion of control. I already knew how to make that cake.  Now it’s his turn.  My being in the kitchen was not going to change the end result.  It was delicious, by the way.  All by himself.  Successfully directing is just an illusion.
  • Figure out what you do have control over.  Hmmm.  Well, your reaction.  You have control over your reaction.  Even better to tell yourself, I have control over my response.  I can get mad, angry, frustrated, sad, or resentful.  I can also be sublime, calm, happy, relaxed or joyful.  You really do get to choose; the choosing is just different than what you initially thought.  I can remember being in the restaurant business and dealing with disgruntled customers.  My reaction to their bitterness was to be over-the-moon friendly.  Big smile, eye contact, “My day is just fabulous” attitude and it was infectious.  I was amazed at how I could turn a situation like a miss on a rare steak around through my own outlook.  Be that spark.  Understand that you can control yourself.
  • Don’t take it personally.  This is hard.  I have several clients that are putting off their happiness until…they get a promotion, their nemesis quits, their husband loses 20 pounds or their daughter sobers up. I can’t be happy if my daughter is unhappy.  I can’t be happy until Suzy quits.  The failures (and successes) of others are happening independent of you.  Whether or not that cake failed had nothing to do with me.  Let go of your personal responsibility for others’ actions.
  • Realize that everyone else wants to be the director of their own lives.  This is especially true when world events seem out of control.  So buried behind your boss’ request for a new venue for the holiday party is likely their need for control.  The tight deadline from your co-worker is to make sure it fits in their life.  Understand and respect that even your dog wants to control you by pawing you when you stop petting.  We all want influence and control.

This is not easy and it is a slow process. Take it slowly and consciously and it will change.  Just remember when you start getting wrapped up in the dramatic film in your head to ask yourself, “Am I really the director?  Am I really in control?” and let it go.

8 Tricks to Being a Better Listener.

On By Cathy NoiceIn Workplace NavigatorLeave a comment

You want to impress your boss with your novel idea before anyone else says it, so you interrupt.  You categorically disagree with your wife’s view on politics so you butt in to straighten her out.  You start planning your day while your child is telling you the same old knock-knock joke they always do and misses the punch line.   You wonder why no one listens to you.  You can’t seem to get anyone’s attention.  The thing is that listening is a gift and if you don’t give it?  You don’t get it.

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It’s so easy in a world of constant distraction, a presidential election, and task-switching to just give up on the generous act of listening.  Active listening is an investment and it’s not readily apparent when it will pay off.  I believe that active listening–or as Stephen Covey defines it, “listening to understand”–is the single greatest gift you can give anyone.  Everyone has a deep-seated need to be heard.  Deeply heard.

Here are the 8 tricks to being a better listener:

  1. Turn off the noise. If it’s possible, try and find a quiet place. If you are in the middle of a rock concert, it’s probably not a good idea to decide to start listening.  There is often a lot of background noise, so shut off the television, turn off your phone and close the door.  When you prepare the space to listen, the other person, whether it be a co-worker or family member, feels respected as you prepare for them to speak.
  2. Shut down technology. There is nothing more disrespectful than someone checking their phone while you are talking. It’s essentially saying that what might possibly be on this phone (be it an Instagram notification or junk email) is more important than you.  Since most of us are addicted to our devices, turn it off so that the temptation is gone.  Set the stage to be a good listener.
  3. Mirror their posture. So if they lean in, you lean in. If they cross their arms, you cross your arms.  Don’t go overboard and mimic every raised finger or eyebrow.  It needs to be subtle but the mirroring helps you connect.  As the article “Mirroring in Body Language” in Psychologia states, “Mirroring body language is a non-verbal way to say ‘I am like you, I feel the same.’ The research shows that people who experience the same emotions are likely to experience mutual trust, connection and understanding.” Make a better connection through mirroring.
  4. Get present. Mindfulness training like meditation or yoga can help with this. It’s time to quiet the mind.  You can be more open to any direction in conversation when you are in the moment.  Let the grocery list go and forget about the weather report.  Relax and be in the moment.
  5. Don’t talk. This can be incredibly difficult for extroverts like myself. I have a ton of ideas I want to spill out.  I have this feeling that I need to express everything that is in my head before I forget it.  What I realize now is that if I forget it, it probably wasn’t that special anyway.  And if it is that unique or special, it will eventually bubble up again down the road. It can even give you the opportunity to go back to the person and say, “I was thinking about our talk and…” They will feel heard and acknowledged. For the introverts out there, this is as easy as pie.  Keep your mouth shut.
  6. First seek to understand. This is a tenet by Stephen R. Covey: “Most people do not listen with the intent to understand; they listen with the intent to reply.” At this point, it’s ok to ask clarifying questions, like, “How did you feel when he said that to you?” or “What was the impact of that on you?” or “What are you learning about yourself?” These are all questions focused on the speaker. It’s not: “Can I come too?”; or a judgment: “That guy is a jerk.”  Clarifying questions help you understand the speaker’s point of view.
  7. Don’t let the influence of accents or slang put you on the defensive. As Skills You Need states, “Everybody has a different way of speaking – some people are for example more nervous or shy than others, some have regional accents or make excessive arm movements, some people like to pace whilst talking – others like to sit still. Focus on what is being said and try to ignore styles of delivery.” Let go of your personal prejudice and be open to the message, regardless of the mode of expression.
  8. Everyone is right…partially. This is a tenet of CRR Global.  Everyone owns a piece of the truth, but not all of it.  I can feel like the “Corrector in Chief” which will make me jump in and pronounce a word correctly for someone or, worse yet, actually finish their sentence. Let the speaker own their message and deliver it.  If you agree or not.  That is not the question.  It is all about listening and understanding the intended message.  This is not a debate and there are no winners.  Everyone is right…partially.

Growing up my father was always a good listener.  He would ask probing questions and listen to the answer.  Patiently.  It was a gift to have that as a child growing up. And he still listens. I hope I can give the same gift to my children and all the other people in my life.

“When you let go, you create space for something better” – Unknown

On By Cathy NoiceIn Workplace NavigatorLeave a comment

You’re angry because the meeting isn’t going your way.  You’re frustrated because your partner never makes the bed.  You smolder as the traffic piles up and will definitely be making you late to work this morning.  What’s next?  The self-critic pops in for a drive by of self-berating.  “My ideas stink.” “He doesn’t appreciate me making this bed.  I’m a doormat.” “I’m an idiot.  Why did I go this way?” Does any of this sound familiar?

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It’s amazing how often my clients don’t realize the language they use when they talk to or about themselves. Client:  “I’m the only one my mother has.”  Coach: “So you are responsible for your mother’s addiction?”  Client: (smile) “Well, when you say it like that…probably not.” Coach:  “Probably?”  Client: (bigger smile) “Why does it sound different when you say it? Definitely not.” We all have a ticker tape of the little self-critic rambling on and on and on in our heads.  That little self-critic is taking up precious space that is valuable real estate for much better things.  It’s time to let go.

Here are some things that you will create space for:

  • Random acts of self-care.  I gave up on the news about two months ago.  I let go of the need to be constantly informed.  I am calmer.  I am no longer hyper vigilant waiting for the next shoe to drop.  With the thirty minutes I saved (actually it’s probably more like 2 hours if you count all the news links I would take randomly throughout the day to get the latest on the stock market or what ISIS is up to), I’ve added 20 minutes of meditation and self-reflection.  If I’m home early before dinner, I read or meditate.  Create the space for self-care.
  • Loving kindness for others.  I have given up the resentment when I do things for others.  I used to get angry when I did the dishes or made the bed.  I had to let go of my story that I was being a doormat.  I changed the story to be one of loving kindness for my husband;  instead of constantly searching for the balance of power of “I did this” now “You owe me that.”  It was exhausting to constantly keep score.  Now I am in the space of having loving kindness for everyone.  A sort of pay it forward of love and kindness.  There is no scoreboard necessary.
  • Liberation for myself and others.  It’s so easy to get wrapped up in your children’s success or failure.  To see it as a reflection of you; as an extension of you.  If he doesn’t go to an Ivy League school, what will the neighbors think?   I let go of the attachment to their outcomes.  It’s the same when you want to implement a new procedure at work and it gets shelved.  Oh well, move on.  A year ago I would have lost sleep over the shelving of the procedure and had mock arguments in my head with the nay-sayers for hours ad nauseam.  I am set free.  Embrace liberty.
  • Embracing uncertainty.  As I say to my clients, we all want control.  We all want to be the Wizard of Oz with our hands on the joy stick of life.  Fact is that there is no control.  This can be uncomfortable.  Very uncomfortable.  When I let go of control, I started to be more adaptable.  I was driving from Virginia to home last week.  The tire pressure indicator on the car came on.  I initially felt a jolt of anxiety.  I took a deep breath and realized that I could control my reaction.  I called my husband for a second opinion on a 29 psi and he told me it would be fine for the time being.  I did stop at a gas station and filled up the tire (I have not filled a tire with air in about 30 years).  No sweat. I didn’t panic. Let go the illusion of control and embrace uncertainty.
  • Space for openness.  When you let go of judgment, you make space for openness.  Self-judgment is debilitating.  Constantly judging others is also debilitating.  “I’m fat.” “She’s fat.” “What an atrocious dress.”  “He’s late again.” Judge. Judge. Judge. Judge.  I am not completely free of doing this but I am at least calling it out in my head.  “This is judgment.”  The first step is to label it.  Acknowledge that you are doing it.  Calling my judge out lets me embrace acceptance.  I imagine writing on my forehead with a sharpie and masking tape: Judge.  Label it.  Then let it go.  The universe is open to me (and you).
  • Detach from emotions.  I have been a stuffer of emotions.  I would numb them or stuff them deep inside.  I am learning to lean into the emotion and observe it.  Oh, so this is anger.  My throat is constricted and my head is hot.  Oh, so this is sadness.  My stomach is clenched and tears are streaming down my face.  I love the analogy that I am just the movie screen and that the movie actually being projected is my thoughts.  I am able to just be the movie screen and not the movie.  Let go of the thoughts that create the emotion and observe.

This has been a deep and deliberate practice for several months but I am reaping the rewards.  Create space for what you really want and let go.  It is better.

4 Tips to Reducing Resistance to Change

On By Cathy NoiceIn Workplace NavigatorLeave a comment

You go to your favorite restaurant and they have taken your favorite menu item off the menu. Boo hoo. You’re told by the Accounting Manager that you have to use a new expense system instead of the tried and true excel sheet you have always used.  Aargh. Your husband calls to say he won’t be home for dinner after you’ve already started cooking a feast for four (and the dog doesn’t like pot roast).  Sigh.  Change is constant and it’s making you at the very least frustrated, if not leaving you completely overwhelmed.photo-1430760814266-9c81759e5e55

In the day and age of VUCA world, an acronym for Volatility, Uncertainty, Complexity and Ambiguity, it can feel like it’s completely out of control.  Or as Nathan Bennett and G. James Lemoine wrote in their HBR article, “What VUCA Really Means for You“: Hey, it’s crazy out there!  What’s important is to not take this constant change personally.  When the client cancels or your daughter is two hours late, you internalize it as the universe striking out against you once again and you slowly start feeling helpless.  Or as Eeyore would say, “The sky has finally fallen, I always knew it would.” Resisting change requires a lot of effort and energy and, if you think about it, it’s quite futile.

Here are 4 tips to reducing resistance to change:

  1. Reduce your distractions.  I wrote in my last post that watching the news everyday increases your feelings of helplessness.  95% of what you see or read in the news is completely and utterly out of your control (and we all want control).  When your mind is constantly being distracted by news and notifications (i.e. email, Facebook, Instagram, Twitter, etc.), you start to feel helpless and overwhelmed.  You are primed to rebel against the next change. So when the new company initiative gets rolled out you start to think “not one more thing!”   I have turned off all my notifications on my phone except for phone calls and texts.  I’ll find out what email I have twice a day instead of constantly checking my phone.  The reduction in distractions has made me calmer and open to what might be coming next.  So if the meeting is cancelled or your boss scraps your project, you won’t fall into overwhelm.
  2. Rituals and routines.  I think I have close to 25 morning habits and I keep adding.  Weigh myself, take my medication, brush my teeth while saying affirmations, water pik, grab my sneakers, let out the dog, turn on the outside light, feed the dog, grab my phone and earbuds, sit in my swinging chair, listen to my Calm app for 10 minutes of meditation, grab a cup of coffee, move to my recliner and listen to my Whil app for mindfulness guidance for 10 minutes, wish everyone happy birthday and post a positive meme on Facebook, mental exercise with Lumosity app,  study two Spanish sections on my Duolingo app, put my sneakers on, take out the recycle, turn on my book on Audible and take a 30 minute walk, take a shower, dress, drink breakfast smoothie and head to work.  The point of all of this is that I can control these things.  I do all these things, all the time(for the most part, I don’t travel with my water pik) and I feel the rhythm.  I feel in control.  It helps be feel empowered over my day. When other people get defensive in a meeting, I am able to take it in and not react.  I respond.  So when there is an unexpected change, I just roll with it.
  3. The glass is half full.  Having a positive outlook is imperative in the VUCA world.  Kelly McGonigal wrote about this in her book called the Upside of Stress.  She recommended reframing the latest stress as a “challenge” rather than a detriment.  My husband has caught me saying, “I’m anxious about this speaking engagement” and he’ll correct me. “You mean, you are excited.”  It’s much more empowering to feel excited versus anxious.  So if the project needs to get done by 8 AM instead of next week, try thinking, “Wow, this is a real challenge, I’m excited.”  Your cortisol level will remain low and you will be able to work more efficiently.  Stress typically takes you to your primitive brain that shuts done your prefrontal cortex where you do your best thinking.  When you can reframe the change as a positive, you can recover your prefrontal cortex and get back to your best thinking.
  4. Connect with others.  As McGonigal wrote, “Connection with others activates prosocial instincts, encourages social connection, enhances social cognition, dampens fear and increases courage. You want to be near friends or family. You notice yourself paying more attention to others, or are more sensitive to others’ emotions.”  The best way to do this, if possible, is in person.  If your boss cancels the project, walk over to her office and find out the rationale behind the cancellation.  If you sit in your cube and ruminate about the change, in all likelihood your self-critic will be on steroids. “She doesn’t trust me. I’m in competent. She’s going to fire me.”  If walking into their office isn’t possible, go ahead and pick up the phone.  DO NOT EMAIL or MESSAGE.  It’s so easy to read into things too much based on the written word.  Personally connecting in person or by phone builds the relationship.

Controlling what you can control and letting go of what you can’t is the key to staying on top of the VUCA wave and not being crushed into the sandy surf.  You are only responsible for you.

4 Upsides of Turning off the News.

On By Cathy NoiceIn Workplace NavigatorLeave a comment

My husband has a habit of watching the morning news for the first 30 minutes of his morning.  Pretty soon, I had a habit of watching the news as well.  I decided that I was waiting for the weather report (although I could have easily looked up the weather app on my phone) and, perhaps, sports.  Well, something serendipitous happened about a month ago.  Our favorite Raleigh-based TV news station was taken off the lineup of our cable provider.  We were both disappointed and tried for a few weeks to find a substitute.  Nothing seemed to click.  Didn’t like the weather person or that all the news stories were solely about the North Carolina coast–where we haven’t ventured to in several years (I know, I know. Please don’t judge).   So why is this serendipitous?  Well, my husband figured out that he could get our old channel on the computer.  In his office.  Out of my visual field and listening range.  My diet of thirty minutes of news was cut off.  And it’s been surprising bliss.turn off the news

At the same time that we were trying to figure out how to get our news fix, I suddenly started running into articles on the effects of news stories on our brains, attitude and demeanor.  The universe was sending me a sign. I started to intentionally avoid the news.  If I was at the airport, I’d go into a restaurant that didn’t have the news on. I turned off the radio in the car and flipped on some classical music.  I started to figure out that I was less anxious.  My 30 minutes I freed up turned into more meditation and learning time.  So what initially seemed like a big disappointment is now a big win.

 

Here are the 4 upsides of turning off the news:

 

  1. My overall day is better. I am more optimistic.  I’m not dwelling on which Triangle city has the most homicides or crazy new law the legislature is trying to pass or whether or not the schools need to be rezoned again.  There is scientific proof that even as little as 3 minutes of negative news can affect your entire day. 3 MINUTES!  As Shawn Achor wrote for Harvard Business Review, “Just a few minutes spent consuming negative news in the morning can affect the entire emotional trajectory of your day…Individuals who watched just three minutes of negative news in the morning had a whopping 27% greater likelihood of reporting their day as unhappy six to eight hours later compared to the positive condition.”   I’d rather save the time spent consuming news and focus on having a better day.

 

  1. I feel more empowered. There is a sense of helplessness that happens when I watch negative news.  95% of what is on that screen, I can’t do anything about.  I get overwhelmed.  I want it to change but outside of writing a check to the victims of a tragedy and complaining about the state of our society, I can’t move the needle on it.  It’s frustrating.  As Achor wrote, “We see the market dropping 500 points or ISIS poised to attack, and we feel powerless to change those outcomes. In psychology, believing our behavior is irrelevant in the face of challenges is called ‘learned helplessness,’ which has been connected with low performance and higher likelihood of depression.”  When I turned off the news, I felt more powered up.

 

  1. I have more focused attention. Whether I was scrolling through trending news items on an app or watching the local news with a crawl across the bottom of the screen, I was constantly being distracted.  Attention here, now attention there, attention over there…SQUIRREL! I would actually sit and watch the weather report and have to back it up because I didn’t take note of when the thunderstorms are expected today.  As Noah Shachtman wrote in his article, “The Crawl” Makes You Stupid, “Learning by constantly nibbling at bits and bites from multiple sources at once — what people in the business and computer worlds call “multitasking” — just doesn’t work well. It makes you only more distracted, less effective.” Limiting the distractions from the television screen to my iPhone has helped me focus.

 

  1. I am less stressed. I feel calmer throughout the day.  I admit that when a big news story filters through like terrorist attacks and the like, I start to feel my stomach clench and my shoulders and neck cramp. But when it filters through, I can now catch myself and shut it down.  Because it’s not a daily habit to consume news, I feel calmer and less anxious.  As Martijn Schirp wrote in his article, Why Avoiding The News Makes You Smarter, “When you are reading a new news article, or this article now, your brain releases a neurotransmitter called dopamine. Dopamine doesn’t produce the feel good people normally associate with it, but it causes the craving for the feel good.” I don’t crave it any more.

 

I know that being informed helps you make better decisions like deciding how you want to vote in this year’s election.  I just think that a daily digestion of what is mostly sensationalized and capsulated information is bad for you.  Choose your news sources wisely and sparingly.

What I did when he called me “Sir”. Lessons in self-acceptance.

On By Cathy NoiceIn Workplace NavigatorLeave a comment

I rented a car last month at the Philadelphia Airport.  As I drove up to the car rental booth to leave, the gentleman in the booth said, “Good afternoon Sir…I mean Ma’am.”  This is not the first time I have been called “Sir”.  But it is the first time I actually didn’t get upset and decide to grow my hair out to at least Julia Roberts-length, wear fake eyelashes or put on low-cut shirts.  My lame attempt at pushing my woman-ness to the forefront so that not another soul on the planet will ever get my gender wrong again!

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I remember distinctly the first time someone called me “Sir.” I was at the Concord Mall, home for Christmas Break from college in the middle of my senior year.  I had just gotten what we referred to back then as the 80’s “corporate do”.  It was a short haircut to help make one look more like a professional and less like a co-ed.  I was milling around a Thom McAn shoe store and a guy came up behind me and said “May I help you, Sir?”  I was mortified.  He caught his error almost immediately but as we can see by this post, I have not forgotten it.  Ever. And this is some 30 years later.  In my twenties, my solution was to look for something to “prove” I was a woman At.All.Times.  Happily, that is not my solution now.

So you are probably wondering how I can react differently now.  Here are my lessons in self-acceptance:

  • Stand in their shoes. It’s really embarrassing to call someone by the wrong gender (unless it’s what they want to be identified as).  I imagine that the guy at the shoe shop and the guy from the rental car place were just as embarrassed as I was.  Empathize for their embarrassment and it makes it easier to let go of your own.  That sounds counter intuitive but give it a try.  I think you’ll be surprised.
  • Tap into the energy. I reflected on the mistake as I drove away.  Perhaps I was exuding power.  The attendant felt that power as I approached.  As Amy Cuddy’s work has shown, when someone sees a non-anatomical figure walking powerfully, 80% of the time they assume it’s a man.  I remember in my final coaching class with CRR Global, I was facilitating with a tall, charismatic man name Michael.  At the end, I remember the insightful instructor Marita Fridjhon said, “This is a power couple.”  I realized that I had taken on Michael’s power. So take that testosterone driven energy and tap into it. Own it.
  • Test your assumptions. I had taken note at the airport about how many more men travel solo than women.  In fact, I rarely see women traveling alone, sitting in restaurants alone and checking into hotels alone.  I don’t know that many women who are comfortable eating in restaurants alone, heck, I wasn’t comfortable with it when I first started traveling for business some 25 years ago.  So for all I know, that attendant assumed a solo driver was a man. Check your assumptions.
  • I have been practicing meditation for over three years. I have learned to separate from the reaction and make space for a pause.  This helps me get off the self-critical talk that thirty years ago was, “OMG, he thinks I’m a man.  I am too tall.  I am too fat.  I am unlovable.” Crazy talk.  I am sure that I ruminated about it for months as I desperately sought to be more less masculine.   But now?  I can easily respond with a friendly smile and say, “Oops.”  I love Dan Harris’ book 10% Happier, where he says that meditation is like “…getting behind a waterfall.”  All those thoughts are flying by but you can step back and not get attached to it.  Practicing mindfulness helped me stay out of the drama and it can help you.
  • I will never be petite. It is impossible to be 5’2 when I am 5’8.  It is what it is.  I’ll also never be an astronaut, or ballet dancer or president of the United States.  I’ll never be a father, or a judge or cowboy.  But what I can be is a great author, fabulous mother and most importantly, make a difference in people’s lives every day.  This is not dependent on me being more petite or less masculine.   I’ve learned that I can accept myself as I am.  I am perfectly imperfect.  Freckles and all.  Accept yourself as you are.  There is less of a battle that way.

I am me.  Can you be you?

5 Myths of Motherhood

On By Cathy NoiceIn Workplace Navigator2 Comments

I always wanted to be a mother.  I’d see Carol Brady on the Brady Bunch or Marion Cunningham on Happy Days and look forward to being the patient, approachable, unflappable mother that had all the wisdom in the world.  They made it look so easy.  I babysat the two kids next door several afternoons a week for 6 years.  I remember watching Sesame Street and making dinner.  I thought (at the wise old age of 14), I can do this.  Motherhood is about sitting on the couch learning to count with the Cookie Monster and popping a frozen dinner in the microwave.  Easy peasy.  Not.myths of motherhood

 

Motherhood is shrouded with all kinds of mythology.  These myths hold us back from letting go of perfection.  They cloud our judgement as we work feverishly to make sure that our children have all the latest toys yet skip reading them a book at night. The myths make us worry more about what the neighbors will think about how we’re raising our children instead of actually raising our children.  Letting go of these myths can help us get present with our children and our relationship with them.

 

So let’s debunk some of the myths we have about motherhood:

 

  1. Children are an extension of you.  This was a big aha with my own mother.  She never seemed happy if I was living my life on a different avenue than she expected.  I was always out of town too much or driving 2 hours for my son’s 6-minute wrestling match.  I wasn’t frugal enough.  Then I turn and look at my own children.  I remember wanting my son to apply early to Cornell (my alma mater).  It would have dramatically boosted his chances of getting in. I realize now I was wrapped up in my own ego.  I want my kid to go to an Ivy League school.  He is himself.  He is not me.  He needs to find his own path.  Thankfully, he did in sunny Miami and not snow ridden Ithaca. Give up the myth that your child is our mini-me and let them be themselves.
  2. The nurturing Madonna.  There is a Madonna statue in every Catholic Church I have been in.  The bucolic baby resting happily on the Madonna’s lap as she smiles at her little cherub.  I never remember feeling like a Madonna once. Ever. I do remember trying to breast feed for 2 plus hours in the middle of the night with no success.  I remember weeping because it wasn’t working and wondering how I was going to last another 18 years with this infant needing sustenance from me.  When I purchased formula I felt guilty for many months.  My sister-in-law had breast fed twins!  Why can’t I do the same?  Because I am not perfect and it’s OK.  I have two of those cherubs who made it past 18.  I wish I had not been so wrapped up in being the nurturing Madonna.
  3. Working full time means abandonment.  When my daughter was born, I owned a restaurant in Albuquerque, New Mexico.  My first husband and I rotated managing the restaurant.  I went back to work after two weeks.  Yes.  Two WEEKS!  We traded my daughter off in the middle of the afternoon.  I am not advocating women go back to work after two weeks.  But I have to say that because my husband and I traded her back and forth, I had her undivided attention when I was home.  It was Mommy and Missy Moo time.  I believe I was a better mom because I was satisfied with my career and ambitions and didn’t hold any resentment that being a mother would keep me from a successful career.  I also had a reason to work hard as I wanted the best for my daughter and, later, my son.
  4. Mothers are in control of their children’s views.  This is funny because both of my kids have strong opinions and viewpoints.  I remember mentioning my daughter’s support of a political referendum when she a junior in college.  A peer at work who disagreed with the referendum said, “You can’t let her have that opinion.”  My peer had small children. She had no idea that she would not have control over her kid’s views as they aged.  I’m not saying that as a mother you don’t have an influence but ultimately your children’s viewpoints are their own.  You are not in control.  Influence, yes. But not control.
  5. Mothers are a Jane of all trades.  I did not want to ask for help when I became a mother.  I thought I could handle it all.  Flawlessly.  This is untrue.  I needed someone to clean my house.  I needed a nanny.  I didn’t cook meals from scratch anymore which aggravated my internal Foodie.  My Dad drove my kids to McDonalds (perish the thought) and to local parks.  I had to let go of the idea that I was going to be in every memory my children had.  Just because I didn’t do EVERYTHING didn’t make me less of a mother.  Heck even Carol Brady had Alice.  I see clients who are mothers who suffer under this expectation. Don’t suffer.  Let it go.

 

These myths strangle us.  You are perfect as you are.

6 Steps to Taking Action. Now.

On By Cathy NoiceIn Workplace Navigator3 Comments

You are bored.  You check your phone for some kind of notification.  It’s a new “like” on Instagram, or Facebook or LinkedIn or some other social media site.  Pretty soon your entire Sunday morning has gone by with scanning aimlessly on various sites.  You meant to start writing that article.  Or mow the grass.  Or call your brother.  But somehow the whole day has seemed to slip away to screen time with nothing productive to show for it.

Take Action

This disengagement from the here and now rolls on.  The constant distraction of “screen” time whether it be web surfing, channel surfing or playing video games is taking us away from the present moment.  And when you are distracted?  You procrastinate.  You put the project off.  It’s too overwhelming to take the first step so you escape into screen time.  Or as Dr. Hallowell says in his book, Crazy Busy, “A modern addiction, screen-sucking is like smoking cigarettes: Once you’re hooked, it is extremely hard to quit.” When you are sucked into a screen, you are caught up there and you are disengaged from everything else.

So here are 6 steps to taking action.  Now:

  1. Cut out the distractions. Full disclosure here – I have been trying to get started on this post for the last two hours on a Sunday morning.  I had my phone next to me.  I kept picking it up and looking for notifications.  So what did I do?  I put it in the kitchen to charge.  All my social media sites are shut now and my email is closed on my computer.  No more distractions.  So now I am finally writing.  I know there are apps out there that will shut down notifications while you are on your phone or laptop.  I try and cut out distractions by eliminating the notifications through the settings on my electronic devices.  You cannot focus on the project in front of you when your mind is distracted.
  1. Work on a computer or laptop instead of something smaller. As Amy Cuddy found in her studies outlines in her book, Presence, “As hypothesized, compared to participants working on larger devices (e.g. a Mac computer), participants who worked on smaller devices (e.g. an iPad) behaved less assertively– waiting longer to interrupt an experimenter who had made them wait, or not interrupting at all.” So you are making yourself small when you are hunched over your phone, less important. They call this “text neck” or “iHunch.”  As the study showed, it makes you less assertive.  This must be part of the reason why I rarely write when I am on the road since I don’t travel with a laptop.  I’m turned off by the feeling of being small and powerless on my phone.
  1. Eat that frog. This is a phrase coined by Mark Twain: “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.”  Brian Tracy advocates starting with the biggest ugliest item on your to-do list first thing.  It helps you have momentum to start taking action on other things. Otherwise, you start filling your day with little items that don’t have an impact or really matter.  Pick the thing with the most significant impact and start doing it first.  You also have more energy first thing in the morning and, for most people, it’s when you do your best work.  First and foremost, Eat that Frog!
  1. Make bite size action items. So instead of Write a book as your action item list Start outline for book or Decide title for book or Research three articles for book. Whew.  Sounds a lot easier than taking on an entire book in a day.   When you are overwhelmed with the whole project, you become immobilized. Frozen.  Anxious.  Take one little bite and take it on.  It’s empowering.   The feedback I get from most of my clients is that through coaching they’ve been able to break things down and realize positive forward progress.   Smash up the project into pieces that will spur action.
  1. Set a timer for thirty minutes. You will think I am crazy but I don’t exactly look forward to writing. I’m fine once I get started.  I get in the zone or flow and it’s a great experience.  But getting started?  I have a hard time getting off the starting block.  So I looked at my clock on my computer and said, “OK.  Give it 30 minutes.  Devote 30 minutes to writing this post.”  So once I get past coming up with a title and direction for the post I am in the zone.  It’s now been an hour and all I need is one more bullet.  I’m long past the 30 minutes but it gets me in the chair and off to a start.  See if setting a timer will get you to start.
  1. Do it now. After teaching several classes of Franklin Covey’s “5 Choices to Extraordinary Results“, I realized that I was procrastinating with little tasks.  I would think, “If I can’t finish it before my next meeting, then forget it.  I’ll move it out until tomorrow.”  Suddenly I realized that I didn’t have to completely finish the task before the next meeting.  There is a perfectionism tied up in the attempt to get items finished before the meeting.  So now if I have 5 minutes to spare before a meeting, I will knock out paying some bills or draft an email to a client.  I no longer wait for the perfect window to complete the task.  What I have found is that I can complete a lot more than I thought by not waiting for the perfect moment.  It’s amazing what I can get done in 5 minutes.  Do it now.

I remember a coach of mine, Michele Woodward, told me some time ago that what I get done on my worst day is more that most folks get done on their best day.  Acknowledge that you are more productive than the average worker.  Envision that you are productive and action oriented and you will be.  But first?  Put away your phone.

Why You Should Quit Sugar.

On By Cathy NoiceIn Workplace Navigator5 Comments

Originally published: January 12, 2016

You walk into your colleague’s office and grab a Starburst from his candy bowl. You grab a donut from the reception desk. You have a free drink from Starbucks so you decide to treat yourself to a Venti Peppermint Frappuccino. You have just entered a sugar-induced roller coaster and it’s affecting your life in many unseen ways.

I recently read the book The Big Fat Surprise by Nina Teicholz. In the book she makes the case for keeping animal fats, including butter and cheese, in your diet and points to sugar as being the real culprit of an overweight society. I digested that for a few weeks and finally started to take sugar and simple carbs (bread, pasta, and my much beloved pizza) out of my diet. I started with breakfast. I used to eat a high fiber cereal and a flavored yogurt. It’s virtually impossible to find cereal without any sugar and flavored yogurt has as much sugar as a hot fudge sundae. And I was eating that every day. I decided to make a smoothie from frozen berries (without any added sugar), raw almonds, whole Greek unflavored yogurt and chia seeds. The most important thing was to not have a sugar spike that would creep up on me two hours later causing me to feel hungry. I also abandoned all fake sugar like diet drinks and sweetener because it’s still tricking your head that there’s more food coming which causes hunger down the road.

Why You Should Quit Sugar

After the breakfast changes, I started eating arugula and cheese for lunch. The first few weeks were just like quitting smoking for me. Headaches, fogginess, sweating and chills. All from quitting sugar. Makes me think we might need rehab centers for all the after effects! I survived it, and now, some 4 months later, my sugar addiction is long behind me.

But you’re wondering why you should even go through the hassle. Here are the unexpected benefits:

1. My mind is sharper. Once I came out of the fog of addiction, my mind is much more focused. I sit down to complete a project or task or writing a blog post like this, and I have complete focus. I’m not getting up to grab a cookie from the pantry or rummaging through the fridge for a yogurt pick me up. As Rick Foster wrote in his article for the Huffington Post, “I’m aware of being far more able to focus on a task and get it done. My tendency toward distraction has reduced dramatically. What I would now describe as jittery, nervous energy after big doses of sugar through the day, has been replaced by a sense of focused calm.” This for me was the biggest surprise.

2. I sleep better. I don’t know why but I sleep much better. I used to wake up with night sweats due to menopause but this has subsided dramatically since going off sugar. I go to bed at 9 or 9:30 and drop off immediately to sleep and wake up at 5:30 usually without an alarm.

3. I’m more adaptable. I don’t understand this at all but I feel like a last minute crisis doesn’t rattle me as much. Maybe because I’m not going up and down in glucose spikes but I roll with the punches much more easily. And I am able to fit in tasks when before I would have procrastinated. So let’s say I need to get an article done in the next 10 minutes or wait until later. I try and get done what I can get done in the next ten minutes. Before I would have sat on my phone going through Facebook notifications instead of tackling the task.

4. I’m rarely hungry. I can go 6 to 7 hours without food. I remember a health coach instructing us that even if you have that one piece of chocolate or mint, it turns you metabolism on and your body immediately starts calling for more. When I eat protein-rich foods like eggs and bacon, I rarely want to over eat. I eat what I want and don’t think about food again. I lost 20 pounds without starvation. I have to say I never expected this.

5. I have less inflammation. I walk every day. It used to be I would start up the hill of my driveway and I would feel pain in my joints like my hips and knees. About a month after not eating sugar, I suddenly realized that I wasn’t in any pain any more. I used to have bursitis in my hips and shoulders that required cortisone shots or physical therapy. There has been no need ever since giving up sugar.

6. I have energy throughout the day. I used to dread being the afternoon speaker on a team off-site roster. Now it’s no big deal. As long as I’m not binging on potato chips and chocolate chip cookies or downing a Pepsi at lunch, I’m coasting along on an even keel without any fog or sleepiness.

This post is the perfect example of my non-sugar lifestyle. My son is home for the holidays and last year I would have pestered away the morning waiting for him to get ready to go out to the store. But instead I have proactively written the post and feel accomplished before 10 AM. I’m not saying it’s easy to give up sugar and you definitely feel the barrage of sugar exploitation every time you are in the checkout line for the first few weeks but once you are free? It’s life changing.

Sit Up Straight. How to Take Up Space.

On By Cathy NoiceIn Workplace NavigatorLeave a comment

I had the pleasure of hearing Amy Cuddy speak last week at the WorkHuman Conference.  Amy has the second most viewed TedTalk and there is a good reason why.  She has terrific advice on how to be able to handle pressure without succumbing to fear and anxiety.  It was quite the thought provoking talk on how to be “Present.”

The interesting thing is that Amy models what she speaks.  She walks the talk in front of a crowd of some 1000 onlookers.  She is a petite woman but regardless she is a power house on the stage.  In addition, she points to the science to back up her claims and I’m going to outline them here.Sit Up Straight

Sitting up straight and other advice on being more powerful:

  • The 2 Minute Power Pose. I’ve been giving this advice to my students at Duke University for the last few years.   Right before we take the final exam, I have everyone stand up and pose like Wonder Woman or Super Man (whichever makes you feel more powerful) and we count to 120.  Studies have shown that doing the power pose for 2 minutes increases testosterone which makes you more assertive, confident, risk tolerant and competitive.  In addition, your cortisol drops with makes you less stressed, less anxious, more secure, and less fearful.  One of my students said after doing the power pose, “I’m going to do every day.”  What’s two minutes if you can go through the day more powerful? So I’ve been working on how I sleep as well.  It’s not like your mind isn’t reading your body while it sleeps.  No more fetal position for me!  I’ve been working on the power pose while I sleep.
  • Sit Up Straight. Turns out your mother’s advice was correct.  As Amy said, your mind and body are constantly conversing.  So whatever your body is emulating, the mind is readying.  She didn’t like “fake it till you make it” but rather “fake it until you become it.”  She asked everyone to look at their posture.  Suddenly we were all sitting up in our seats.  I’m sitting up straight as I write this.  When I sit up straight I feel more alert, more authoritative, more powerful.  One small change can make the difference in your entire day.  So imagining a string at the back of your neck and pull yourself up.
  • Don’t Cross Your Arms. This one is SO difficult for me.  It makes you appear defensive.  I am constantly crossing my arms, especially if a room is cold.  But when Amy modeled crossing her arms on stage?  She looked smaller.    Timid and weak.  So now I imagine myself in that important interview or project meeting.  If it happens to be in a cold room?  Or just by habit I cross my arms?  It’s not likely to be successful.  So habit or no.  Cold room or no.  Keep those arms open.
  • Think about how you walk. A power walk has more of an exaggerated swing to the arms.  Your legs have a longer stride. You posture is tall and erect.  Walking with purpose tells your body that you are powerful.  You are bold.  You are in control.  I’ve recounted a story before from my twenties where I was lost in Harlem one summer evening and being followed by some young men.  I turned on my power walk (I didn’t realize at the time that it would have a powerful effect).  Nobody was messing with me.  My fear and anxiety were dampened down and I got to where I was going safely without incident.
  • Own your space. I’m a tall woman.  I’ve spent a lot of life trying to appear petite.  To deny my presence if you will.  I’d find myself around petite women and I try to shrink myself.  This is not productive.  I remember in my final coaching class with CRR Global, I was facilitating with a tall, charismatic man name Michael.  At the end, I remember the insightful instructor, Marita Fridjhon said, “This is a power couple.”  I realized that I had taken on Michael’s power.  I owned my space, my taller than the average woman body.  Accept your body large or small and own it.
  • Don’t fill in the void with your voice. Another huge learning experience for me is to accept silence.  Powerful people don’t fill space with their voice.  They lower their voice and speak slowly.  As Amy says in her book Presence, “When people feel powerful or are assigned to high-power roles in experiments, they unconsciously lower their voice frequency, or pitch, making their voices expand and sound ‘bigger.'” Our voices are affected by anxiety and threat- both of which cause us to speak at a high pitch.” Power up and lower your voice.

Be powerful.