Smart solutions when productivity stalls- perspective is everything

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.

giphy (4)

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.

giphy (4)

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.

giphy (4)

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.

giphy (4)

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.

Advertisements

15 common cognitive distortions- how our thoughts influence our mental health

What’s a ‘cognitive distortion’ and why do so many people have them? Cognitive distortions are ways that our thought patterns can convince us that something is true or false. These are typically thoughts that occur automatically, and are usually used to reinforce negative thinking or emotions.  Our automatic thoughts can feel rational and accurate, and most of all, they can feel factual. But with examination, we can often find evidence that our thoughts are NOT factual, but based on a set of negative thought patterns that have developed based on our feelings, rather than factual evidence.

Cognitive distortions are at the core of what many cognitive-behavioral therapists and other kinds of health professionals try and help a person learn to change their thinking style. By learning to correctly identify distorted thoughts, a person can then respond to the distorted thoughts by balancing them with thoughts that are more balanced, and based on fact/reality rather than negative feelings. By refuting negative thoughts over and over again, they will slowly diminish overtime and be automatically replaced by more rational, balanced thinking.

Aaron Beck first proposed the theory behind cognitive distortions and David Burns was responsible for popularizing it with common names and examples for the distortions.

1. Filtering.

We take the negative details and magnify them while filtering out all positive aspects of a situation. For instance, a person may pick out a single, unpleasant detail and dwell on it exclusively so that their vision of reality becomes darkened or distorted.

 

2. Polarized Thinking.

Things are either “black-or-white.” We have to be perfect or we’re a failure–there is no middle ground. You place people or situations in “either/or” categories, with no shades of gray or allowing for the complexity of most people and situations. If your performance falls short of perfect, you see yourself as a total failure.

3. Overgeneralization.

We come to a general conclusion based on a single incident or piece of evidence. If something bad happens once, we expect it to happen over and over again. A person may see a single, unpleasant event as a never-ending pattern of defeat.

4. Jumping to Conclusions.

Without individuals saying so, we know what they are feeling and why they act the way they do. In particular, we are able to determine how people are feeling toward us. For example, a person may conclude that someone is reacting negatively toward them and don’t actually bother to find out if they are correct. Another example is a person may anticipate that things will turn out badly, and will feel convinced that their prediction is already an established fact.

5. Catastrophizing.

We expect disaster to strike, no matter what. This is also referred to as “magnifying or minimizing.” We hear about a problem and use what if questions (e.g., “What if tragedy strikes?” “What if it happens to me?”).

For example, a person might exaggerate the importance of insignificant events (such as their mistake, or someone else’s achievement). Or they may inappropriately shrink the magnitude of significant events until they appear tiny (for example, a person’s own desirable qualities or someone else’s imperfections).

6. Personalization.

Thinking that everything people do or say is some kind of reaction to us. We also compare ourselves to others trying to determine who is smarter, better looking, etc. A person sees themselves as the cause of some negative external event that they were in fact, not resposible for. For example, “We were late to the dinner party and caused the hostess to overcook the meal. If I had only pushed my husband to leave on time, this wouldn’t have happened.”

 

7. Control Fallacies.

If we feel externally controlled, we see ourselves as helpless a victim of fate. For example, “I can’t help it if the quality of the work is poor, my boss demanded I work overtime on it.” The fallacy of internal control has us assuming responsibility for the pain and happiness of everyone around us. For example, “Why aren’t you happy? Is it because of something I did?”

8. Fallacy of Fairness.

We feel resentful because we think we know what is fair, but other people won’t agree with us. We are convinced that “Life is always fair.”  People who go through life applying a measuring ruler against every situation judging its “fairness” will often feel badly and negative because of it.

9. Blaming.

We hold other people responsible for our pain, or take the other track and blame ourselves for every problem. For example, “Stop making me feel bad about myself!” Nobody can “make” us feel any particular way — only we have control over our own emotions and emotional reactions.

10. Shoulds.

We have a list of ironclad rules about how others and we should behave. People who break the rules make us angry, and we feel guilty when we violate these rules. A person may often believe they are trying to motivate themselves with shoulds and shouldn’ts, as if they have to be punished before they can do anything.

For example, “I really should exercise. I shouldn’t be so lazy.” Musts and oughts are also offenders. The emotional consequence is guilt, which does not propel us to change, but only serves to make us feel badly.

11. Emotional Reasoning.

We believe that what we feel must be true automatically. If we feel stupid and boring, then we must be stupid and boring. You assume that your unhealthy emotions reflect the way things really are — “I feel it, therefore it must be true.”

12. Fallacy of Change.

We expect that other people will change to suit us if we just pressure or cajole them enough. We need to change people because our hopes for happiness seem to depend entirely on them.

 

13. Global Labeling.

We generalize one or two qualities into a negative global judgment. These are extreme forms of generalizing, and are also referred to as “labeling” and “mislabeling.” Instead of describing an error in context of a specific situation, a person will attach an unhealthy label to themselves.

For example, they may say, “I’m a loser” in a situation where they failed at a specific task. When someone else’s behavior rubs a person the wrong way, they may attach an unhealthy label to him, such as “He’s a real jerk.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. For example, instead of saying someone drops her children off at daycare every day, a person who is mislabeling might say that “she abandons her children to strangers.”

14. Always Being Right.

We are continually on trial to prove that our opinions and actions are correct. Being wrong is unthinkable and we will go to any length to demonstrate our rightness. For example, “I don’t care how badly arguing with me makes you feel, I’m going to win this argument no matter what because I’m right.” Being right often is more important than the feelings of others around a person who engages in this cognitive distortion, even loved ones.

15. Heaven’s Reward Fallacy.

We expect our sacrifice and self-denial to pay off, as if someone is keeping score. We feel bitter when the reward doesn’t come.

References:

Beck, A. T. (1976). Cognitive therapies and emotional disorders. New York: New American Library.

 

Burns, D. D. (1980). Feeling good: The new mood therapy. New York: New American Library.