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Smart solutions when productivity stalls- perspective is everything

On By drchristinavillarrealIn artificial intelligence, career development, coaching, executive coaching, goal setting, growth, growth mindset, optimism, peak performance, performance, performance anxiety, Positive Psychology, productivity, professional strategies, san francisco, silicon valley, technology, Uncategorized, work strategies

You know that feeling when you’re stalled by something that needs to get done?  Even the most efficient people face roadblocks in their productivity from time to time.  This is especially frustrating for people who are used to completing challenging tasks with relative ease.  I recently met with an accomplished young gaming engineer for executive coaching to support his exploration of new work opportunities in Silicon Valley.  He revealed that he’d struggled for hours to complete a cover letter email, and this left him feeling baffled and weary about the whole process of interviewing for new employment.  We used the session to get to the root of what was creating this stall in productivity, and generated smart solutions based on his personal strengths.  Strategy and perspective makes all the difference.

Working with the Bay Area’s talented tech community has taught me this- the smartest people take it the hardest when their performance and results don’t meet their expectations!  Many have grown accustomed to things coming easily to them and have quickly advanced in their chosen career trajectory.  Early giftedness in STEM can sometimes lead to people develop an identity centered around being ‘brainy and capable’.  It may come as a shock when something as simple as creating a cover letter sidelines them and deflates their sense of efficacy.

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Why does this happen?  Over time, our strengths get reinforced as our primary means of solving problems because they get us from point A to point B quickly and easily.  Since these same strengths are also tied to our sense of identity and self worth, we become less willing to set them aside and use other methods of ‘solving’.  Tasks that force us to operate outside of our comfort zone trigger feelings of frustration because we aren’t as effective as we’re used to feeling, which stalls our productivity.  A guy who’s honed skills as a talented engineer, fluent in the most sought after programming languages will probably not be as adroit at English writing composition and will likely need to give himself more leeway in completing a thoughtfully composed cover letter.

Apply a smart solutions formula when your productivity stalls:
1. Conscious self-awareness.  Identify the evidence in your life (historically and currently) of how and when you have leveraged your personal strengths to achieve good outcomes.  How did your strengths allow you to perform optimally?  Result outcomes might be found in academic, career advancement, kinesthetic/athletic, social/interpersonal, emotional, musical, aesthetic, experiential, operational or other realms of functionality.

“I can recognize times in my life when my skills and abilities have allowed me to make progress, overcome obstacles, and reach important goals that have led me to where I am now.”

2. Balanced self-acceptance.  Scientific advancements in human cognition and intelligence reveal that all people possess strengths and weaknesses relative to their overall functioning.  To expect to function only by means of our strengths is unrealistic.  Sometimes we must be willing to step back from our most comfortable mode of operating and acknowledge certain tasks don’t call for our ideal skill set.

“This task calls for specific skills that I don’t practice as often (e.g. writing English composition).  I can’t rely on my core strengths to complete it.  I must be willing to feel uncomfortable if I’m to make progress.  So what?  That’s true for everyone sometimes.  If I let this slower pace of progress demoralize me it could stop me from getting from point A to point B.  Any pace will do, as long as I’m trying to move forward.”

3. Realistic expectations.  Plan to break down larger goals into chunks that are achievable and utilize breaks to regain energy.  Attempting to complete a difficult task in one fell swoop doesn’t lead to efficiency, it’s a set up for failure.  When you’re using your brain to work in less familiar ways, expect to take breaks before your mental energy begins to stall so your overall motivation remains strong.  This way you avoid feeling demoralized and progress remains steady.

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4. Shift perspective.  Pay attention to how you’re evaluating yourself- when we only measure our progress based on ‘results’ rather than ‘performance effort’ we can end up feeling ineffective or lose our sense of purpose.  Another coaching client of mine works in a highly specialized area of machine learning/artificial intelligence (AI).  While there has been genuine advances and exciting new applications here in Silicon Valley and other tech hubs around the world, the field remains experimental, and it still requires time-consuming, exploratory research.  Even the most brilliant minds working together face a sense of disappointment when big breakthroughs don’t happen, especially with constant media hype  fueling the AI frenzy.  If you are working on the cutting edge of new scientific discovery, it may be difficult to quantify progress and demonstrate measurable value compared to an ever-changing larger community.  While it’s natural to want to make comparisons, track and measure your contributions by ‘showing your work’ rather than evaluating yourself on outcome results alone.  By documenting your steps in the scientific process, generating strategic hypotheses, testing them critically through observations and experiments you are creating a useful path of ‘knowledge’ as you arrive at Type 1 or Type 2 errors, etc.  Find value in documenting how you’ve made progress to better direct your future paths of discovery.

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5. Prepare to use trial and error.  If one particular process of completing a task isn’t coming together, try a different plan of action.  Step away from a task and let your brain absorb the learning and develop new insights.  Go back with fresh eyes in regular intervals and adjust accordingly, and practice applying new insights.  According to the latest neuroscience,  researchers have discovered that moments of creativity take place when the mind is at rest rather than directly working on something.  Since creative approaches are so crucial to success, be sure to give yourself space from your work efforts.

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Bringing it all together:  Discover optimal productivity methods based on your personal strengths and challenges.  Practice applying a perspective that takes into account all the moving parts and your abilities before comparing your pace to others.  Remember that everyone hits roadblocks from time to time; taking this mindful approach and using smart solutions will help you overcome them as efficiently as possible.

Are your dating skills ruining your love life? 4 dumb dating habits to drop.

On By drchristinavillarrealIn Bachelorhood, coaching, Communication Skill Building, dating, empowerment, executive coaching, goal setting, growth, growth mindset, inspiration, optimism, performance anxiety, Positive Psychology, professional strategies, relationships, san francisco, sexual development, sexual health, silicon valley, social groups, social media, solution strategies, Uncategorized, women4 Comments

Most accounts of modern dating describe finding lasting love as more elusive than ever.  Thanks to mobile dating apps, dating has evolved into a finger-swiping game of ‘matching’ with people whose real intention for long-term dating is nearly impossible to determine.  Being an executive and dating coach in the San Francisco Bay Area has given me a front row seat to this phenomenon with an inside view of the good, the bad and the ugly.  The highly competitive tech scene here is also known for having an awkward dating culture where both men and women can develop some dumb habits that thwart their long term relationship goals.  I feel it’s my duty to share them publicly, air out the gender themes I see, and hopefully shed some light on the issue so more people are successful in their dating endeavors.

My clients are bright, healthy, charismatic people who bemoan their dating struggles as real a ‘pain point’ in their life.  In my last article on learned optimism, I outlined the rationale for viewing problems through a positive, solution-focused lens, and how to hold yourself accountable for your role in a problem.  When a client tells me “I’d like to meet someone and settle down into a long-term relationship but I’m having a tough time finding them.”  I’ll ask “What strategies are you using to meet eligible people?  Tell me, what are you currently doing to build a long-term relationship with someone?”  This is when the storyline starts to reveal dating habits that can be major roadblocks to developing a lasting romantic relationship.

master-of-none-5.w710.h473A 30 year old male client of mine shared with me how Season 2 of the Netflix hit series Master of None,(episode ‘First Date‘) struck a chord with him.   In this episode, Dev (Aziz Ansari) meets a myriad of women and for various reasons, experiences failure to launch towards a meaningful relationship with any of them.  In 2015, Aziz Ansari and sociologist Eric Klinenberg co-wrote Modern Romance: An Investigation, a book that examined the evolution of dating patterns and coupledom. The concept of ‘overchoice’ in dating, an idea first introduced in Alvin Toffler’s 1971 book Future Shock, and later explored in Barry Schwartz’s 2004 book The Paradox of Choice has become a mainstay in modern dating culture.  Ansari concludes that while having access to more potential mates might be enjoyable up front, it eventually makes the process of choosing and investing in someone much harder, and can ultimately lead to less romantic fulfillment.

Dumb dating habit #1:  Going on a never-ending cycle of first dates, waiting for that ‘love at first sight’ feeling to signal when it’s time to finally pursue someone for a long term relationship.

First impressions are often not a good predictor of who’ll be a good fit for a long term relationship.  In my observation, guys need to take initiative and figure out how to emotionally invest in the process of dating if they want a long term relationship.  A lot of men are stuck in a conundrum when they’re looking for a girlfriend- they feel safer with more options, but more options leads to low emotional investment, which leads to a sense of emptiness, which they fill with more creating more options.  It’s a vicious circle!  Men, start by figuring out what you need to do to care more about the person you’re meeting for a date.

Males are commonly raised to avoid vulnerable emotions, and learn to keep a safe distance from their feelings, especially in matters of the heart.  As a result, they can miss out on developing emotional intimacy with someone because they fail to take an active role in building it.  In movies, men are portrayed as reluctant participants in intimacy – cinematic stereotypes such as the manic pixie dream girl archetype evolved in order to protect masculine identity in the face of falling in love.

REBOOT:  If you don’t work to get inside your feelings and figure out how to genuinely invest in caring about the person sitting across from you, these feelings will not mysteriously emerge on their own.  I know you believe you just haven’t met someone who’s attractive enough, smart/accomplished enough, humble and supportive and interested in YOU enough.  If this storyline is sounding a lot like you, it’s time to see it for what it is – you’ve got to rise to the occasion and take initiative.  Make a real effort to be curious, listen, absorb and relate.  Look at it from an economic perspective- wise investments of all kinds pay off big!

Dumb dating habit #2:  You’re using dating as a way to compete with your friends- in this game the last one to get off the single train wins.  

You’re struggling with choosing someone because you’re too busy rounding out your dating options for more bragging rights with your friends.  A proud 20-something year old guy once told me that he and his male roommates had a world map in their house with colored pushpins in it to represent the countries of origin of women they’d each slept with.  Why?  Because it made them look cool to all their friends, duh!  But do you really want to be the last one who still cares about playing this game?  It’s like you’re that last guy in your middle school friend group who still cares about who has the most/best Pokémon cards.

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Dude at some point, it’s not that crucial anymore!  Eventually, most guys want to be with someone that will stand by them when life gets hard, someone to enjoy private moments with, who will honestly be there for them through the thick and thin of their life.  Meanwhile, do you want to still be scrolling through your phone contacts looking for someone who actually cares about what happens to you? (besides your family!  Not your ex either, she’s probably happily married now with a baby on the way.)

REBOOT:  The price tag for a real relationship is steep, and you need to be willing to pay the price.  Commitment, vulnerability, giving FOMO a grown ass man smack down, and dealing with someone’s shortcomings because they have to put up with yours.  When was the last time you heard of getting something worth having for free?

Dumb dating habit # 3:  Not noticing when your mind magically fills in the blanks in someone’s potential instead of accepting the current reality as it stands.  The problem with this is that your brain gets caught in a vicious cycle of unrealistic expectations.  This can lead to feeling mad and resentful when the person falls short of your version of them. 

Sometimes women can get ahead of themselves while dating, and lose track of the difference between what is reality and what is wishful thinking.  This happens when they fail to notice that someone isn’t demonstrating a consistent investment in getting serious with them.  When you fantasize a million steps ahead about how your next dates will play out together it can lead your brain to believing it should and it will, and then when it inevitably doesn’t, you feel shortchanged and frustrated, but keep hoping things will improve.  Unrealistic expectations can also lead people to cut things off prematurely which is sabotaging your #relationshipgoals.  Confirmation bias  is a form of faulty thinking with plenty of scientific evidence supporting people’s propensity to believe something is true because they would like it to be true. Motivated by wishful thinking, individuals will stop gathering information when the evidence gathered so far confirms the views (prejudices) one would like to be true.

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REBOOT:  DO NOT GET AHEAD OF YOURSELF. If someone isn’t consistently making an effort to set concrete plans with you, showing a genuine interest in connecting with you, stop giving him your mental attention!  Be ready to harness some discipline because old habits die hard.  You’re perfectly rigorous about keeping your diet paleo, you’re awesome at limiting your drinking to the weekends, but you let your mind go on a wild goose chase over every text thread in your phone!  You know you’re in trouble if the guy inside your head is always more fun to think about then the same guy whose text messages rarely extend beyond 3 words and you never quite know where things stand between the two of you.  Be honest with yourself.  Why would it make sense to want a relationship with someone who’s hot and cold towards you?  Inconsistency and unpredictability beget failure in building anything of value.  Open your eyes to the people who are making it clear they value you and want to spend time with you.

Dumb dating habit # 4:  You over-rely on dating apps and forget that prospective dating partners are everywhere!  Your attention is buried in your phone and you never (ever, ever) initiate conversation with a stranger for social purposes.  

Pretty much everyone is guilty of digital social isolation these days.  You’ve heard this before from those of us who evolved as human beings before the digital era.  By limiting yourself to socializing through online/text consumption you are actually limiting yourself to a communication method with WORSE social aptitude results not BETTER.  The quality of enjoyment, depth of expression and opportunity to build lasting relationships has evolved over billions of years through face to face communication.  Digital communication on the other hand has existed for a fraction of a mili-second and the jury is out if humanity would even survive if we continue to depend on it with today’s enthusiasm.  It’s not that I think people shouldn’t enjoy all the latest dating apps, follow each other on social media for entertainment, ease and efficiency, but aim to keep practicing your real life social skills.  Every single client who’s taken me up on my encouragement in this area has come back glowing with newfound empowerment and shock, really.  Like “I cannot believe I initiated a social conversation with a total stranger (sober, mind you!) AND DIDN’T DIE ON THE SPOT FROM ANGST.  I CAN DO ANYTHING NOW!!!”  YES!  That is the best feeling!

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Improve your health and performance with Learned Optimism and you will win at life

On By drchristinavillarrealIn abundance mindset, anxiety, bay area, career development, coaching, Communication Skill Building, dating, depression, empowerment, executive coaching, female leaders, goal setting, grit, growth, growth mindset, inspiration, optimism, performance, performance anxiety, Positive Psychology, professional strategies, psychology, relationships, solution strategies, Uncategorized, work strategiesLeave a comment

What is the difference between someone who consistently performs to the best of their ability and someone whose performance is unpredictable?  What allows someone to effortlessly tap into their peak performance and reach their goals and what compromises a person’s ability to access and sustain it?  One word- outlook.  Martin Seligman‘s groundbreaking research on learned optimism reveals how being optimistic is consistently related to improved health and longevity.  A US study of nearly 100 000 students found that people who are optimistic are less likely than those who are pessimistic to die from Coronary Heart Disease (CHD) or from any other cause over an eight year period.  On the other hand, pessimism has been linked to chronic stress and poor health functioning such as high levels of inflammation, a weakened immune system, increased pain perception, and other signs of physiological and mental dysfunction.  Optimistic people appear to manage stress more efficiently than others so that their stress disappears at a faster rate than those who don’t utilize optimism in their outlook.

Seligman developed a test to help people identify their outlook style (which you can take here.)  If your base level of optimism isn’t very high, don’t panic.  In fact, it means that you are at the level where learned optimism can be the most beneficial!

Executive coaching can be an effective way to learn and adopt optimism to improve your overall functioning and sustain peak performance in all areas of your life.  I typically work with high-achieving young adults in the tech community of the Bay Area/Silicon Valley.  Working with a coach is great for healthy people who are motivated to change what isn’t working, but need some guidance on how to execute strategically and efficiently.

The following tactics outline the basic tenets of Learned Optimism.  Keep in mind that our first reaction to something will always be automatic and happen instantaneously – that’s normal and to be expected!  We can acknowledge our initial reactions to an event without this becoming our permanent outlook on the matter.  That’s where Learned Optimism comes in.  We can cultivate this skill by identifying our first reaction, clarifying how this first outlook might impact our overall ability to problem-solve and perform, and challenge ourselves to adjust our outlook in order to optimize our performance and goal achievement.  With practice, we can improve our mental toughness, which is what helps a person cope with difficult situations, persevere and succeed at a high performance level.

Our outlook is shaped by our individual explanatory style, a psychological attribute that indicates how people explain to themselves why they experienced a particular event, either positive or negative.  There are three components to this:

  1. The permanence of an event – how long someone thinks it will last
  2. The pervasiveness or scope of an event – whether the person sees the event as specific and contained, or global and all-inclusive
  3.  Personalization of an event – whether the person views the event as something that was caused entirely by oneself, others or external factors

Learned Optimism tool # 1 – Adjust TIME outlook for an event.

Find ways to view a negative event as temporary:

  • “The next fiscal quarter will be better.”
  • “This is a short-term setback.”
  • “I’m having an off day today.”

Find ways to view a positive event as enduring and reflective of personal ability:

  • “I’m on a roll now, because I’ve worked hard, practiced, and now have a winning strategy.”
  • “I know I can handle challenging things because I’ve already overcome so much.”
  • “I’ve created opportunities for myself in the past, and am capable of creating more.”

Learned Optimism tool # 2 – Adjust SCOPE of an event.

Find ways to view a negative event as specific and contained to one situation:

  • “The next event will work out better because of what I’ve learned this time around.”
  • “I won’t let this personal rejection or difficult co-worker get in my way or stop me from reaching my goal.”
  • “Things at my company are rough right now, but my personal life is going well.”

Find ways to view a positive event as global:

  • “Earning this promotion has gotten me on the right path to developing as a leader in the company.”
  • “My management style is more effective since I’ve made an effort to be more approachable and generous with my time.”
  • “Taking social risks has been challenging but I’ve learned that overall, people respond well to me when I reach out first.”

Learned Optimism tool # 3 – Adjust PERSONALIZATION to contain one’s responsibility, recognize which personal strengths were utilized, and which external circumstances influenced the outcome of an event.

For negative events, identify your personal accountability, then factor in others’ contributions and the role of external circumstances:

  • “I can see how I contributed to the fight my spouse and I had.  I want to clarify my expectations and work on finding some middle ground so the next time this issue comes up we can avoid a blowup.”
  • “I reacted without communicating beforehand with my team members, which led to a break down in our overall progress.  I will suggest a few temporary solutions until we can figure out a more inclusive strategy.”
  • “My company is going through major layoffs, and in spite of the contributions I made that demonstrated real utility, I’ve been informed it’s time to find my next position.”

For positive events, recognize which personal strengths you utilized to bring this event to fruition:

  • “I stayed focused on my goals and was willing to work harder when other people were frustrated and fed up, which helped me move forward and achieve in spite of facing real adversity.”
  • “I’m more comfortable and experienced speaking in front of others than my co-founder, so I took on the responsibility of pitching our idea to investors and now our startup has seed funding.” 
  • “I’ve worked on building up my tolerance for discomfort in social situations, which I believe gave me the confidence to ask out someone I’ve been interested in for months.  Even if it doesn’t work out, I feel good about stepping up and taking initiative.”

Bringing it all together- learned optimism is a winning strategy to get through challenging or unfair situations by shining a spotlight onto where there is opportunity for improved coping, positive progress and effective solutions.  Our initial response to a situation may not be the most effective way to navigate it successfully.  The key to adopting an optimistic mindset is to acknowledge the inherent choice we have in our response.  Learned optimism is not an exercise in avoiding responsibility or ignoring dire circumstances either.  Adopt an outlook that encourages personal accountability, and supports your performance growth in every area of life.  From your education to your work to your health, it is your outlook that predicts your level of success above all else.

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Make coming out as gay about you, not them in 3 simple steps

On By drchristinavillarrealIn Coming out gay, Communication Skill Building, Gender Issues, homosexuality, LGBTQ, sexual development, sexual health, UncategorizedLeave a comment

It’s 2017, and you’ve decided it is time to tell some folks the truth about you: you’re gay, you’ve BEEN gay, and you’re tired of hiding it in both big and small ways.  If you’ve been agonizing about exactly how to tell people you’re gay let me say this first: the most important part of this exchange is YOU.  Your needs, your feelings, your future, and your lifestyle.  This conversation can be short and sweet.

  1. Convey your message in simple language so no one gets it twisted:

  • “Hello? It’s me. I was wondering if you knew that I’m gay.  Yes? You suspected already?  Ok great just checking, I thought I’d officially confirm it. M’kay bye!”  (Hang up phone and start belting out lyrics to your favorite power workout song.)

  • “Hello?  It’s me.  I was wondering if you knew that I’m gay. No?  Ok well glad I checked because I am. Hella gay.  Happy to share with you some ways you could support me, if you’re interested.  If not, we can talk about something else now.”

This is an exercise in getting something off your chest for you, about you.  Maybe the person you’ve told has questions about ‘how sure you are’, ‘if this could be a phase’, or feels compelled to wonder out loud if ‘maybe you just haven’t met the right person yet.’  If the person you’ve just told you’re gay responds with doubtful comments and questions you can respond like this:

2.  Convey you do not have doubts about your sexuality. If they have difficulty believing you are in fact, gay, they should work through those feelings on their own. Maybe they need some professional support and/or expertise to become better informed about how sexuality works.

  • “It seems like you’re having a hard time believing that I understand my own feelings and my own sexuality.  What if I were asking you these same questions about your sexuality?  I don’t want to debate my sexuality, just like I’m sure you don’t want to debate yours.”

  • “It sounds like you could use some time to think about what I’ve just told you, based on your comments and questions.  I’ve already thought A LOT about it, and I’m done now.  I’ve made peace with the fact that I’m gay.  There’s nothing else to think about- I’m gay, the end.  When you’ve reached that place too, you’ll feel at peace with it, just like I do.”

3.  Convey you have choices about how you live your life, and the people in it.  Make it clear that while you’d like your personal and professional relationships to remain unaffected by your sexuality, the fact is some people will have a hard time accepting this.  The best thing you can do is surround yourself with people who respect and support your goals and are willing to treat you fairly regardless of your sexuality.  This will be a lifelong endeavor, but worth the effort so that you can live your best, happiest, most fulfilled life.

  • “I understand there will be people who won’t like me because I’m gay.  That’s not really any different than people who might not like you (or anyone for that matter) because of things they can’t change about themselves.  If someone doesn’t like me because I’m gay that’s their problem not mine.”

  • “Maybe it’s not obvious, but I’d rather not have to deal with people treating me unfairly or excluding me from opportunities or even basic rights because I’m gay.  The best thing I can do is pursue personal relationships and professional opportunities that allow me to be myself, grow, and pursue fulfilling goals.  It would be great if you could support me. If not, I understand that’s your choice.  You should understand it’s my choice to build a support group of people who accept me.”

The health toll of having these conversations should not be underestimated.  Many people feel overwhelmed and exhausted by the prospects of sharing news about yourself that may not be well-received.  This is a good time to invest in regular self care activities and connect with people who accept and support you as you are.

Telling people you’re gay need not be a long, complicated, agonizing conversation.  You do not have to allow anyone to make you feel like you’re wrong, unhealthy, or unlovable.  Take a deep breath and remind yourself that this is your life, and no matter what your sexuality is you can find a way to pursue happiness, love, fulfillment and success.  We can’t control how people feel about sexual diversity, but we can take strides to protect ourselves from feeling negatively judged by limiting the air time we give them, and focus our attention on building a life of positive self acceptance.

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How to kill it at your new job- proven strategies for getting ahead in a cutthroat culture

On By drchristinavillarrealIn career development, coaching, Uncategorized, work strategiesLeave a comment

So you recently landed a job that lines up well with your career goals.  You’re feeling confident.  Maybe you already have a great track record of achievement- top SAT scores, a stellar graduating GPA, glowing letters of recommendations from past employers.  Your time to shine has finally arrived!  But after settling into your new role, you realize this new work climate is no easy read.  Communication with your boss or co-workers leaves you feeling unsupported, and you start to worry that taking this job was a mistake.  What should you do?  You’d like to avoid moving on prematurely so your resume stays on track.  The following tips will help you kill it at your new job with some proven coaching strategies, even in a cutthroat culture.

Working with an executive coach is a great way to skillfully steer this situation back in your favor.  One of the first things I ask my clients to do is to describe their personal career vision to me.  Outlining one’s career goals helps to pinpoint the various skills and experiences that are necessary to achieve this vision.  Does this job afford you an opportunity to make these gains?  (In all likelihood yes,which is why you sought out and/or accepted the position in the first place.)  Some jobs require you to change more than others- a process which is often unpredictable and frustrating as you figure out how to succeed there.  An executive coach can help you prepare mentally and strategically for this.  Together you will generate lasting and effective solutions to keep you on your personalized track to success.

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Reframe how you’re thinking about the ‘problems’ you’re experiencing at work.  Learn to embrace this job as a purposeful choice you are making for the sake of experience and skill building rather than an oppressive situation that is happening to you.  Remember no one is holding you hostage there.  Ask yourself “Am I ready to adapt to a different way of thinking and operating?”  No one said changing perspectives would feel easy, or that you wouldn’t face major obstacles along the way.  Either stay in the game and take ownership of the experience, or prepare to move on.
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Rise to the occasion: successful leaders search for ways to improve and strengthen themselves in difficult situations, inspiring others to do the same. They are often unflappable and well respected, even in hostile work climates.  That’s what makes them so effective in senior positions and invaluable to a company or organization.
  • What personal strengths do you have that helped you overcome past obstacles?  What did you do to persevere?  Some of my younger, especially gifted and fortunate clients have moved through life with relative ease, so dealing with an uncontrollable work environment can feel especially demoralizing.  Others have come through relative adversity, but realize past coping strategies are no longer sufficient.  If the cultural climate of your new job seems unwelcoming, petty or even combative, you may find yourself avoiding interactions altogether.  I encourage my clients to see this as a chance to learn how to read, respond to and handle a variety of people.  The more versatile and challenging, the more prepared and effective you will be in handling future challenges.
  • Anticipate people’s behavior so you can prepare to respond with efficiency rather than let negative emotions take over.  For example, instead of allowing others’ tardiness to be a constant source of frustration, learn to use this extra time to your advantage by completing simple tasks while you wait, organize your schedule or review to-do lists.  Does your boss constantly place blame on others or set unrealistic goals?  Learn to respond with positivity and an eagerness to improve and support.
  • Aim to view other people’s behavior as a reflection of the setting and their ability to cope with it rather than taking it personally.  Criticism is often a relative opinion.  It doesn’t matter that you were your boss’s favorite employee at your past job.  Learn to view criticism as an opportunity to better understand what others expect instead of getting defensive.
Learn to predict and manage your emotional style so that you are not just reacting, but thoughtfully responding to difficult people and situations with strategy.  You’ve heard some people described as ‘running hot and cold, moody, or unpredictable.’  That’s rarely a good thing in work settings.  Anyone who’s served in a leadership role will tell you that managing difficult people or emotionally charged situations is a necessary part of the job.
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  • You’ll find that working with others is much easier if you are well liked – which means you will be more successful during your time there.  I encourage my clients to step outside their comfort zone and find ways to show interest and demonstrate kindness towards others they might avoid in their personal life.  Almost without exception there will be people we don’t like that we need to work alongside.  Whether or not they are truly reprehensible is irrelevant:  not ‘liking someone’ can quickly erode your working relationships and productivity, and get in the way of your professional goals.  People we don’t even like are not worth that sacrifice!
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  • Identify your emotional and social style, and zero in on what tends to trigger you during times of stress.  How can you build upon this style so that you remain better balanced under pressure?  It’s not uncommon for people to become rigid and/or less effective in their emotional style when distressed.  Rational-leaning people who are valued for their even-keel disposition and logical problem solving may become hyper-rational and avoid attending to emotional information even when necessary for resolving conflict.  Emotionally sensitive people who are skilled at reading others and interpreting social climates can become overtly emotional and lose track of logical solutions when overwhelmed.
  • Appreciate your natural interpersonal style and how it affects others, and challenge yourself to practice more versatility in your social interactions.  Soon others will experience you as highly perceptive and effective in your role.  As a general rule of thumb, be patient and observe social patterns before jumping to conclusions, avoid gossip, and express gratitude and appreciation for others whenever possible.
  • Respect other people’s seniority regardless of how effective you deem them to be in their role.  You can always ‘be right’ silently in your own head (but beware of resting bitch face!)  Take care to demonstrate flexibility and supportiveness and pay attention to how problems are resolved among others.
Maintain a safe distance between your work identity and YOU.   You are a multi-faceted person who exists with needs outside of your career.  Take a break, catch your breath.  The learning curve of new jobs can be draining, so self-care is crucial to your long term functioning.
  • Taking care of yourself is easier if you adopt a consistent pattern of paying attention to your needs, even if it’s with small gestures.  Doing so will have a cumulative effect which will allow you to get back in the game with endurance and motivation.  As time passes, you will develop increased resiliency, perseverance, emotional self control, and things will seem more manageable.

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  • Remember this job is a finite experience, it’s not forever.  These days it is very respectable to stay in any given position for a year or more before moving on to garner other experiences.
Track and summarize what you are learning and how you are growing as a person, not just for the sake of your career.  No one is going to do this for you.  Check in and swap stories with people outside your place of employment.  Commiserating with others is a good reminder you are not isolated nor the only one going through mine fields.  Only the strong survive!!!
Muhammad-Ali-Quotes-I-am-the-Greatest-Even-Before-I-Knew

#Squadgoals for grownups: how to build your social crew with confidence

On By drchristinavillarrealIn coaching, Communication Skill Building, empowerment, Friendship, growth, Overachievers, relationships, san francisco, social groups, UncategorizedLeave a comment
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The Bay Area is home to a large number of people who relocate here for improved work or educational opportunities.  After settling in, most find themselves wanting to establish new local friendships, set up a social community, and increase their sense of group inclusiveness.  Many could benefit from developing their social crew with confidence, a.k.a. #squadgoals for grownups.  For some, building new friendships in an area brimming with overachievers in tech can feel intimidating, and lead to a sense of social isolation and loneliness.  Others who feel more comfortable in high achieving social contexts may find networking for professional purposes easier, but feel uncertain about how to read social cues outside of structured work settings.
One of the first things people can do is aim to understand the role they typically take on in group settings.  Most people can look back to childhood and notice re-occurring patterns in their social lives.  What influential experiences or people shaped your beliefs about friendship growth?  How did you come to understand yourself in comparison to others in a group dynamic?  Taking historical inventory can help people better understand and reflect upon their unique social development.  Why did some groups feel enjoyable and easy, whereas others felt uninteresting or even toxic?    Here are a few examples of young millennials working through social challenges:
29 year old  Jason “I’m bummed that some friends who said they’d do a 10k with me a few months ago ended up flaking- it felt pretty rude.  One person basically said they’d go if another mutual friend was going, but not if it was just me.  I feel like my social value in the group is lower than I thought, and now if I don’t go, it just proves I don’t have much influence.”
25 year old Sunako “I feel nervous in group settings, even when everyone in the group is a friend of mine.  I get worried that I don’t have anything interesting to contribute to the conversation, and I feel like everyone is smarter and funnier than me.”
28 year old Kiaan “I haven’t found a group of friends like the ones I had in NYC- I used to have a group of friends I could just hit up for random stuff, you know, grab a drink or a bite, shoot some hoops, whatever.  I can do that with work people here, but it’s just not the same, you know?  I don’t really connect with people here in the same way.”
Around the same time I decided to pen this article on #squadgoals for grownups, my daughter (who’s in the 3rd grade) hosted a sleepover for ten of her friends.  There’s nothing like watching a group of kids resolve social predicaments over and over as a way to examine the social nuances of group functioning.  As someone who’s well liked by her peers, makes new friends easily, and has successfully welcomed newcomers into her friend group, I wanted her to weigh in on what can help people feel confident in social situations.  I was hoping she’d give me a few basic points of reference to build upon how and why friendships grow stronger, and how to best enjoy social groups.  (The secret is out- multi-tasking parents are not opposed to having our kids do our work for us whenever possible!)  She offered the following tips in plain language, pointing out the most important tenets of developing friendships and navigating social groups.  These universal concepts are timeless, and I truly believe apply to all ages and social strata.  As we get older, we can overcomplicate things, take things too personally, and assign unnecessary value to social roles that undermine our confidence and ability to enjoy others.
  • If you’re feeling shy but would like to make new friends, it helps to remember: no one wants to play alone.  Everyone likes the feeling of being included.  By being part of a social group you can enjoy things differently than when you’re alone.  A group is only fun if people in it are getting along well.  How you can help this happen?  There are different ways you can be included in a social group.
  • If you want to build a leadership role within a group, you have to gain other people’s trust that a suggestion you have is going to go well and be fun.  Some people really like coming up with new ideas for the group, and other people like to add their opinions to a new idea.  A good leader pays attention to other people’s opinions and preferences when they’re coming up with suggestions for the group.
  • Everyone feels good when their idea is used for a group activity, so it’s good to take turns and let other people suggest ideas.  Be enthusiastic about their idea, and pay attention to how they’d it to go.  They’ll probably invite you back to do stuff with them again.
  • Move on from an activity that isn’t working well and don’t take it personally.  Focus on paying attention to what people find fun, and accept that some times an idea doesn’t go as planned.  Just let it go, and do something else.
  • It’s ok if you don’t enjoy coming up with ideas for the group- other people will still really like including you because you make a point to enjoy their suggestions.  They’ll keep including you because by participating you add to the fun of the group, and you’ll become closer friends with others that way.
  • Sometimes you might want to do an activity that other people in your group don’t want to do.  You have to decide what’s more important to you in that moment – doing the activity you had in mind, or doing something with the group.  If other people aren’t interested in joining you for this activity, you should focus on the reasons unrelated to you to that have probably influenced their decision.  You should not take it personally.  Just move on and stay focused on having fun, what ever you decide to do with your time.
  •  If you decide to do something different than the group, you can always meet up with them later, you don’t have to feel like you’re not part of the group anymore.  By getting together with the group another time, you get a chance to do different things, and other people can do the same.  If people in a group get mad anytime someone wants to do something different for a change, it’s probably not going to feel as much fun in the long run.  The best groups should still be able to have fun when people come and go at different times.
  • Most new friendships are established and reinforced because people enjoy doing the same types of things- even doing them alone these activities are fun, but by sharing the experience with other people, it adds to the fun.  In the beginning maybe you don’t feel that close to someone new, but as you do an activity with them, you end up feeling more comfortable and closer to them.  Before you know it you’re very close friends.
She makes it sound pretty simple, right? 🙂
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Millennials Do It Their Way: Optimizing Casual Sex So Everyone Wins

On By drchristinavillarrealIn coaching, Communication Skill Building, dating, growth, relationships, sexual development, sexual health, Uncategorized1 Comment
Read between the lines.
If reading between the lines isn’t working for you, try speaking up and being direct!

Millennials coming of age experience in the United States has been uniquely influenced by their access to the free, unlimited sexual content widely available on the internet.  This access has served not only as a resource for their sexual curiosity and consumption, but as a primary resource for easily connecting to people who share their sexual preferences on the dating sites of the moment.  Jean Twenge, a psychology professor at San Diego State University analyzed data from a survey of more than 33,000 adults in the U.S. to measure the country’s shifting sexual landscape.  The data revealed that Millennials were the most likely generation to acknowledge having casual sex; 45 percent of them said they had slept with someone other than a boyfriend/girlfriend or spouse during their late teens or 20s.  Overall, adult acceptance of premarital sex increased from 42 percent in 2000 to 58 percent in 2012, an all-time high.  “Americans are spending more of their lifetime unmarried, so they have more opportunities to engage in sex with more partners, and less reason to disapprove of non-marital sex” reports Twenge.  She opines that increasingly permissive attitudes toward sex are a sign of the rise of individualism in America.  She explains “when a culture places more emphasis on the needs of the self and less on social rules, more relaxed attitudes toward sexuality are the almost inevitable result.”

More and more young adults are supporting the current trend in sexual decision-making, where commitment and emotional connection are seen as unnecessary precursors to first time sexual encounters with others.  In theory, this allows people to get their sexual needs met, while minimizing the emotional risks and responsibilities associated with interpersonal intimacy.  In my practice as a coach in the San Francisco Bay Area, it’s relatively common practice for both men and women to report having sex with someone they’ve just met.  Based on this first sexual encounter, they may choose not to see them again, may establish a ‘friends with benefits’ arrangement, or opt to get to know them on a deeper, emotional level through dating if a romantic relationship is something they’re seeking.  In most cases there’s a trial and error period, as people who are still very new to each other attempt to communicate their sexual preferences and get their needs met.  Millennials’ prolific use of texting as a primary form of communication, habit of avoiding vulnerability, awkward interpersonal exchanges, and peer conflict can all contribute to frequent misunderstandings and rapid start/stops within their sexual encounters, regardless of what the end goal may be.  In some cases, getting stuck in a pattern of ineffective/unsatisfying sexual encounters can lead to poor health functioning or an over-reliance on recreational substances.

As a health educator I help people build the necessary skills to find, establish and maintain healthy sexual relationships.  This article aims to provide some practical guidelines for optimizing the outcomes of your casual sex encounters while dating, and insightful tips for decoding the opposite sex along the way.

Men seeking sexual encounters with women:

  • Adopt an early communication style that encourages a positive response from women.  What does that mean? Skip the crude humor in online and text exchanges- chances are, you’re likely only entertaining yourself (or infamously landing yourself in one those Buzzfeed Tinder Fail lists) and that’s not the point is it?  Humor is fine, and can be a good initial approach online, but seriously, a little goes a long way.  Increase your odds of getting a genuine response from women by taking yourself out of the dregs of online dating wasteland- try telling an original, funny story about yourself, relate to something personal on a woman’s profile, or at minimum, send a quick hello with your array of pics to see if what you have going on is of interest to her.  Have a friend (preferably female) screen your online pics.  It may seem trivial, but poorly chosen pics can make or break your online dating success.
  • Once you’re corresponding consistently with someone, be proactive and suggest a specific plan to get together.  While this seems like a no-brainer, a lot of guys fail to get the ball rolling while they have a woman’s attention.  Comedian Aziz Ansari conducted focus groups with hundreds of people for his new book Modern Romance, getting intimate details on why people have problems with dating.  He shares “The lack of clarity over whether the meet-up is even an actual date frustrates both sexes to no end, but since it’s usually the guys initiating, this is a clear area where men can step it up.” So guys, to optimize your chances of establishing a sexual encounter, strike while the iron is hot.  While you’re keeping someone around as a text buddy, someone else is closing the deal as her new sex partner by making specific plans.  It might be entertaining and easy to have an assortment of women to text and exchange photos with, but these women will eventually fade you out of the picture for someone they know in real life.
  • Be sincere and honest about what your ideal arrangement is right now.  Just because you’re wanting to keep things casual doesn’t mean you’re decreasing your chances for sexual opportunities with women.  There are plenty of women who are open to keeping things casual too!  Plenty.  It doesn’t make sense to allude to wanting a more committed relationship if you actually don’t- doing so only increases the odds of introducing drama I’m sure you’d rather avoid.  Women can absolutely relate to wanting to experience an array of people before settling into a committed relationship, and understand you may be in a stage of your life where you’re prioritizing other life goals above romantic relationships.  In short, aim for integrity when you engage with someone in pursuit of sex.  Establishing this mutual understanding up front will create a space where both of you can focus on what you’re actually there for- sexual pleasure.
  • Real talk: If you aren’t asking what you can do to help a woman achieve orgasm and/or paying close attention to figuring out what she enjoys (and spending more than a little time doing this) it’s safe to guess you’re coming up short in bed.  Which of course, is your choice.  Just consider that when a woman finally does come along that you actually care about pleasing (even if it’s years and countless women from now), you likely still won’t have much of a clue about how to get her off (especially if you’re a fan of male produced porn).  There’s a good chance you’ll pale in comparison to other guys she’s been with, which is not a good look if you want to become that person’s significant other/favorite sexual partner.  If that’s not enough motivation, consider this:  when a woman reaches full sexual attraction to a sex partner she is going to be much more agreeable and feel more confident about trying new things for the sake of her partner’s pleasure.  That sexual fantasy you’ve had since the 8th grade?  That could go down if you play your cards right. #Thankmelater

Women seeking sexual encounters with men:

Speak Up Clearly and Consistently To Avoid Confusion.  Taking a meek approach in communicating your sexual preferences is going to seriously set back your sexual pleasure (and possibly compromise your sexual safety). Remind yourself:  Men cannot read your mind (and your subtle non-verbals can go unnoticed) because men and women are culturally socialized to communicate in different styles.  Be direct with your words and your actions about what you like and what you don’t like. Think about it: when men engage sexually, most do a pretty good job of getting their sexual needs met.  Porn and sex in movies perpetuate the myth that men do exactly what women love during sex (and women are supposed love it, regardless of how ridiculous it is!)

Set The Pace:  Literally and Figuratively.  Figuring out a sexual pace that feels good between two people comes from familiarity and predictability, neither of which have been established when you’ve only recently met someone.  So in addition to communicating openly, take the time to find a pace that works for both of you. Try not to approach sex like it’s fast food eaten at 2 am after staying out all night- which is usually on a whim, followed by almost instant regret.  Take your time and do it right– these SOS Band song lyrics were a hit for a reason!

STOP FAKING IT IN BED.  Really.  Pretending that you enjoy things during sex that you don’t is synonymous with digging your own sexual grave.  Take one for the team, and stop sending guys the wrong message that what they are doing sexually is awesome when you know that it’s not.  Funny but true story:  A 25 year-old attractive Asian woman I’m coaching tells me “So I met this guy randomly, and after we talked and hung out for a while, we eventually decide to go back to his place where we end up having sex.  Right away he starts fingering me with way too much force, to the point where it’s actually hurting me and I’m going numb from it!  So I stop him and say ‘hey when you touch me like that it hurts’ and he looks at me and says a little defensively “ok well… some women like it like that.”  She deadpans, “Christina I had to break it to him… “Um NO.  NO ONE likes it like that!”  We both had a good laugh at her candor in the moment.  I could not have been more proud of her for speaking up for herself!

Stop filtering and dismissing guys so quickly- be optimistic about seeing if you can develop good sexual chemistry with guys who don’t fit your bill. These days, you can swipe right to meet guys using more filters than your favorite photo editing app offers- you can specify height, body type, education level, location, age, etc. One of the most common complaints I get from women is that they rarely feel attracted enough to guys to even see them a first or second time.  But who you think will be attracted to sexually may not be a good match in real life.  Scientists working with Match.com found that we are horrible at knowing what we want; the kind of partner people said they wanted often didn’t match up with what they were actually interested in long term.  What works well for predicting good first dates doesn’t tell us much about the long-term success of a couple let alone their sexual chemistry.  Social psychologist and researcher Robert B. Zajonc explains, “while we are initially attracted to people by their physical appearance and traits we can quickly recognize, the things that make us more attracted to someone are their deeper, more personal qualities, which come out only during sustained interactions” – the “mere exposure effect” is repeated exposure to a stimulus which tends to enhance one’s feelings toward it.

This last point applies to anyone and everyone seeking sexual or romantic connections of any and all kinds:

Do Not Let FOMO Take Over.  You’ve read about, you’ve experienced it, you’re sick of hearing about how Millennials are  responsible for amplifying this toxic trend in a digital era.  That said, I’ve seen far too many people spend endless amounts of time spinning their wheels, agonizing over not meeting/dating enough people they find interest in.  A billion and one first dates later, still…nothing.  Begin to rethink what this could mean…maybe this isn’t the strategy that is going unearth the person who gets you excited and holds your attention.  Switch it up, peel your eyes away from your phone, pull your earbuds out and take a look around you.  Make eye contact and smile, maybe even say hi to the person next to you- this could be your first moment together of many better ones to come.

 

Successful Entrepreneurs Reboot with Smart Daydreaming.

On By drchristinavillarrealIn UncategorizedLeave a comment
Reboot and restore your brain with Smart Daydreaming
Reboot and restore your brain with Smart Daydreaming

I work with some of the most ambitious, driven people in The Bay Area’s tech community.  High achieving individuals who operate on the model: attain success first and foremost.  Their minds are used to operating at the speed of light- always problem-solving, always anticipating and avoiding pitfalls- essential skills for surviving the minefield of Silicon Valley and San Francisco’s booming young professional scene.  A 2003 study led by Pennsylvania College of Technology examined the relationship between entrepreneurs’ personalities to long-term venture survival, finding the only “significant personality predictor” was conscientiousness, or the propensity to plan, organize, and take care of responsibilities.  According to Nobel Prize-winning psychologist Daniel Kahneman, it takes a special breed to take on the risk of entrepreneurship.  “A lot of progress in the world is driven by the delusional optimism of some people,” he told Inc. “The people who open small businesses don’t think, ‘I’m facing these odds, but I’ll take them anyway.’ They think their business will certainly succeed.”

Many executives struggle with turning their brains away from constantly mentally building and managing their business or profession.  When the mind focuses constantly on problem-solving it never gets a chance to reboot.  When your thoughts remain hyper-focused on managing negative outcomes, it leaves no space for positive imagination- an essential part of overall health management and happiness.  The end result is mental burn out, which can lead to chronic physical manifestations of stress.  Functionality becomes seriously compromised.

“Always being ON will eventually turn your brain power OFF, limiting your potential for success.”

The cure?  Train your brain in the practice of ‘smart daydreaming‘, a strategy that helps people to better engage with the pursuits that are most personally meaningful to them.  Kaufmans’s Theory of Personal Intelligence has revealed this practice as a powerful way to tap into spontaneous forms of cognition, including insight, intuition and the triggering of memories and stored information — types of intelligence often accessed through active daydreaming.  The outcome?  Improved mood and increased productivity.  This is not your run-of-the-mill “Let my mind wander aimlessly until I go back to my usual mental diet of constant worry.”  This is strategic, purposeful daydreaming, with the goal of rebooting your brain and getting your mood back on track so you can operate at your best when it counts.  How does it work?

Smart Recipes for Daydreaming.

  • Begin with ‘The Miracle Question‘-  Begin with a clean slate and let go of whatever is on your mind.  Take the time to imagine total freedom, and that any miracle you wish to come true is now possible.  Step out of your usual ‘problem story’ and into an all new story where problems do not exist.
  • Stop and pay attention to what specifically about your story makes you feels good, what makes you say “YES!  THAT WOULD BE AMAZING!” Continue along this vein, flush it out, give it legs.  Where would you be, what types of people would be in your life, what would you do, for how long would you do this, etc.  How would your average day look in this miracle context?
  • Each time you mind wants to problem-solve for “How would THAT ever happen?  Why aren’t I working on making this happen right now?  Am I failing at life for not achieving this?”  Stop.  This is supposed to be an implausible daydream, where solutions don’t matter, obstacles don’t exist, and there is no shortage of optimal resources, supreme experiences, awesome people, and boundless opportunity.
  • After you have thought through a full on version of the ultimate experience, notice your mood.  Instead of being driven by angst, you’ve given yourself a highly personalized mental vacation, possibly revealing new insights about what you care about most.
  • Aim to practice smart daydreaming for 10-15 minutes each day.  Track themes.  Let these themes serve as a guide for what you’d like to ultimately have more of in your life.  See if you can build some of those themes into your short term and long term vision of your life.

By actively engaging in positive daydreaming you are not only giving your mind and energy level a chance to reboot, you are freeing your mind to construct a concrete, idealized vision of your preferred future.

Ask a 7 year old what they want to be when they grow up, and they nail it, every single time.

Kids are natural dreamers.  They’re too young to realize that being “a famous inventor, a marine biologist, a pop star like Katy Perry, own sushi restaurants all over the world…and become The President of The United States” is a stretch, to say the least (this is my child’s vision of her future right now, and who knows, she may pull it off!)  They might not be able to tell you HOW this future could ever happen, but they’ll definitely enjoy telling you WHY having this grown up future would be ‘the best thing ever’.  Their eyes light up, they smile and have a great time telling you all about it.  That’s the point.

“We should make sure our ideas of success are our own. We should focus in on our ideas and make sure that we own them, that we are truly the authors of our own ambitions. Because it’s bad enough, not getting what you want, but it’s even worse to have an idea of what it is you want, and find out at the end of a journey, that it isn’t, in fact, what you wanted all along.”  Alain de Botton, from his TED Talk, ‘A kinder, gentler philosophy of success’

Slow Down Your Sense of Time with One Matrix-Like Mind Trick.

On By drchristinavillarrealIn UncategorizedLeave a comment

Have a Matrix Moment

What if you could literally slow down the passing of time, would you do it?  In today’s day and age, our most valued commodity is TIME.  We want things available faster, completed sooner.  Time is money.  Aside from monetary efficiency, why are we so pressed for time?  Because the sooner the mundane tasks of the day are completed, the more time we have for enjoyable things.  Time flies when you’re having fun.  Technological innovations aside, is there a way to slow down our sense of time?  YES. Read on.

New research from Stanford GSB suggests there is a way: elicit a sense of awe. Experiencing something awe-inspiring — whether it’s the Grand Canyon, a blazing sunset over your favorite cityscape,  or a Puccini aria — can expand perceptions of time, enhancing quality of life.  The key, says Jennifer Aaker, Stanford GSB’s General Atlantic Professor of Marketing and an author of a new paper on the subject, is that awe makes us feel small, not larger than life, the way happiness can. “When you feel small, there’s a reapportioning of what’s out there,” she says. “Time is reapportioned also.”

The study, to be published in the journal Psychological Science, defines awe as something that is both vast (in size, scope, number, ability, or importance) and capable of altering one’s view of the world.  UC Berkeley psychology professor Dacher Keltner and Jonathan Haidt, a former University of Virginia psychology professor now at New York University’s Stern School of Business, described awe as “fleeting and rare.” They examined the history of awe, tracing its role in ancient religious texts, including the Hindu Bhagavad Gita and the Christian Bible, and in influential and charismatic political leaders such as Gandhi and Martin Luther King. Philosophers opine that awe is most easily felt in solitude, while spending time in nature, viewing art or immersed in emotionally inspiring music.  Edmund Burke wrote that awe, which he referred to as “the sublime”, is also more likely to arise from something obscure and surprising, rather than something clear and expected.  Commonly recognized physical responses that distinguish awe from other emotions is the presence of goose bumps or chills.

“[Awe] is more of a mindset than we think,” says Aaker. “This research suggests you can cultivate it in similar ways, as you do gratefulness or happiness. Yet, when it is present, awe can transform people and reorient their lives, goals, and values.”

How can we bring a sense of awe into our daily lives?  Be in the moment.  

  • Practice focusing your attention on the elements around you that bring you moments of joy.  These are different for everyone.  Some people’s gazes will naturally be drawn to elements in nature, others to the expression of human individuality around them, others will find pleasure in noticing unique order, rhythm or sound.  Rather than expecting moments of awe, encourage feelings of awe by awakening your senses to the world around you.
  • Aim to take breaks from multi-tasking, especially while doing things for pleasure.  When I make time to enjoy dessert (or any recklessly indulgent experience for that matter), what ever it may be, it literally becomes my favorite thing ever.  In that moment.  I am a firm believer that life is better, richer, more expansive when we have ‘multiple favorites’ to celebrate.  I will happily elaborate upon this practice, just ask me.
  • Do your favorite things slowly and deliberately.  It can be a habit to rush rush rush through everything.  Understandable when dealing with the mundane, but like Keith Sweat says “make it last forever.“

Be Better Than Everyone, Use SMART Goals In 5 Easy Steps

On By drchristinavillarrealIn Uncategorized1 Comment

Making Your Goals PossibleThe method of SMART goals (an acronym for the 5 steps of specific, measurable, attainable, relevant, and time-based goals) is one of the most effective and powerful tools used by high achievers to reach their goals — realistically and consistently. Whether you’re leading a 300-person organization, a trailblazing startup entrepreneur, or an individual who wants to gain traction towards a personal goal, learning how to set and utilize SMART goals can make the difference between failure and achievement. 1. Make your goal focused and well-defined. A specific goal has a much greater chance of being accomplished than a general goal.

  • When setting your goal, make sure you can answer the 6 “W” questions: Who, What, When, Where, Which, and Why. The more specific a goal is, the more you can find ways of reaching your target.  Ask questions such as:
    • Who is involved?
    • What do I want to accomplish?
    • Where will this happen? Identify a location.
    • When will this happen? Establish a time frame.
    • Which requirements and obstacles will be part of the process? Identify them.
    • Why am I setting this goal? Nail down the specific reasons and benefits of accomplishing this goal.
  • Know the difference between a specific goal and a vague goal. For example, there is a difference between saying, “I work too much, and feel drained and bored with my life” and “I miss having fun in my life, and want to invest time each week to seek out fun/recreational opportunities that will allow me to feel restored and happy.” When you set a goal to invest in reshaping your work/life balance, track your performance at work and other important areas of your life as a way of measuring your progress as you build pleasurable experiences back into your schedule. This will help you see the direct benefit of the changes you’ve made, allowing you to see the payoff of shifting your behavior. Other examples of specific and vague goals:
    • Vague: Get in shape for the summer.
    • Specific: Join a crossfit studio and attend 3-4 times a week over the next 3 months.
    • Vague: Own a home.
    • Specific: Put 30% of income into savings account for the next 12 months and talk to a realtor.

2.  Have identified metrics for measuring your progress and outcomes. A goal without a measurable outcome is like a sports competition without a scoreboard. Identify specific markers of success to measure your progress and build momentum towards your goals.

  • Ask questions such as:
    • How often?
    • How much/how many?
    • How will I know when my goal is accomplished?
    • What is at the finish line?
  • Set a daily reminder to track and measure your progress:
    • Keep a journal, put up a whiteboard at the office, use your smartphone to download a tracking app — these are all tangible ways to track your development.
    • Make the goal Attainable
  • Draft realistic goals. Based on the present restrictions such as your schedule, workload, and knowledge, do you believe you can attain the objective you set? If not, then set a different goal, one that is attainable for you in the present.
  • Ask yourself the following questions:
    • Are you prepared to make the commitment to reach your target?
    • Are you willing to dramatically alter or at least tweak aspects your life?
    • Is there a more achievable target you are willing to to work for?

3. Choose goals that are attainable. Is your goal a challenge but still possible to achieve? Goals should be achievable. The best goals require you to stretch a bit to achieve them but they are not impossible to achieve. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and seek out experiences that allow you to develop the skills and work ethic that allow you to possess them.

4. Make the goal relevant to your life’s reality. For instance, if joining a certain social organization seems like a good idea, but most of the organization’s activities center around consuming alcohol which is inconsistent with your goal of cutting back your drinking, choose a different organization.  Lack of options/choices is rarely a problem in today’s culture of endless options.  Carefully consider how well your choices are fitting into the big picture of how you want your life to look.

  • Set goals that are realistic. If you are 30 pounds overweight and haven’t trained for a challenging athletic endeavor in 5 years, it’s unrealistic not to mention physically risky to sign up for a triathlon with 6 weeks of training. So set a goal you have a realistic chance of achieving.  Even if someone is motivated and capable of change, their expectation of immediate progress/payoff may be unrealistic, and can lead to a sense of inadequacy and undermine their confidence when moving forward.

5. Ground the goal within a time frame.  SMART goals should be time-bound, meaning they should have a deadline or there should be a date for completion. Setting a deadline reinforces the seriousness of the goal in your mind. It motivates you to take action. When you don’t set a timeline, there is no internal pressure to accomplish the goal, so it gets put in the back burner.  Have a sense of urgency. If you want to raise your credit score to 720, when do you want to raise it by? “Someday” won’t work. But if you anchor it within a timeframe (example: Raise credit from 700 to 720 in 12-18 months), then you’ve set your mind into motion to begin working on the goal.  Within your established time frame, ask yourself:

  • What can I do TODAY to reach my goal?
  • What can I do 3 weeks from now to reach my goal?
  • What can I do 3 months from now to reach my goal?

FINAL TIPS:

  • Document or share your milestones with supportive people in your life along the way to your target. Make a point to pair your milestones with healthy rewards.
  • Remember, there will be days when you become discouraged and ‘not in the mood’ to work towards your goal(s).  This is normal, and does NOT mean you are failing yourself, or your plan.  Getting offtrack does not equal failure, and is not a reason to give up or relent to feelings of hopelessness.  Hit the pause button and take a breather.  High achieving, hard working people still need a break sometimes.  But then get your mind and body back on track, and reconnect with the true purpose behind setting your goal in the first place.  Why is it important to you?  What will accomplishing it afford you in the long run?  Then get back in the game.
  • Don’t forget to enlist people, opportunities and a range of resources that can help you achieve your goal.  Most people feel good about tapping into their strengths, skill sets, and networks to help others grow and achieve.  Help them feel good about helping you by not only expressing your gratitude, but by showing them the positive evidence of their support.
  • Use the power of visualization. Make sure to imagine yourself not JUST at the finish line of your goal(s), but visualize yourself achieving the small steps it takes to get there.  Don’t let there be a huge abyss between where you are now and where you want to be in your fantasies.  Yes it can be indulgent and fun to fantasize about ‘the ultimate fantasy’ coming true, but you’ll benefit more from fantasizing about hitting your goal for the week if it’s actually achievable in the here and now.