Mental Health – mardihumphreys.com

Time for a Change

Given my fascination with the Great Resignation and all its iterations, it was only a matter of time (or, in my case T.E.A.M.) before I participated in it. I dove into the Great Reshuffle when I recently accepted a new position. As a former Change Agent, you’d assume that I’m prepared for the adjustments necessary to negotiate the transition to a new job. Well, you know what assuming does. (If not, DM me.) The phrase I used to calmly repeat to clients, I now have to incessantly repeat to myself, “Change is hard; even when the change is good, it’s still hard.” If you’ve ever changed roles, moved to a new team, or joined a new organization, you feel me. Here are three things I’m still learning about change.

Failure is Data

You’re going to make mistakes and mistakes do not equal failure. The only time failure happens is when you quit trying. Mistakes provide valuable information for improving your processes. They reveal where you need to set triggers so that you will avoid making the same mistake twice. You can use mistakes to both increase the speed at which you learn new procedures and decrease your learning curve.

Slow Your Roll

I often preach at you to stop and think. You should also stop and feel. What are your emotions telling you? Is joy cheerleading? “Wow! I can’t believe I’m on this team!” Or is fear whispering? “Wow. I can’t believe I’m on this team.” The first feeling reinforces your decision to change as a positive move. The second feeling should prompt you to take a five-minute break and, while drinking a bottle of water, ask yourself the five whys. For example:

Why does being assigned to this team make me feel nervous? Because everyone else on this team is a rockstar.
Why are they considered rockstars? Because they get highly visible projects.
Why do they get highly visible projects? Because they all crush their KPIs every month.
Why do you think that is? Because they do more outreach than anyone else.
Why don’t you ask one of them for advice on effective methods of outreach?

Build Bridges

Walt Disney was right. It really is a small world. It’s likely that you’ll encounter former coworkers in the future, especially if you still work in the same industry and/or the same small city, so it’s wise to only speak positively about them. You may have health coverage and/or a retirement plan with your former company that requires Human Resources’ help to tie up those loose ends, so be polite and responsive when they ask for your input. Write a thank-you note for all of the opportunities your former employer gave you and publish it on your social media. Your LinkedIn newsfeed usually has plenty of examples you can follow.

Remember that your participation in the Great Reshuffle affects others. Whether you have a partner, a parent, or a pet, everyone in your circle of influence is impacted by your change. If you will intentionally be kind, repeat how new processes will work, and get some rest, then both you and your loved ones will adjust faster.

Have you participated in the Great Reshuffle? What changes have you made? Please share in the comments.

It’s Good to Have Hope

I’m hearing a lot of “Good riddance 2020,” as if at the stroke of midnight on Friday our current situation will magically vanish. Pretty to think so, but I reckon at 12:01AM on January 1, 2021, we’ll still be facing a global pandemic, social unrest, political infighting, an economic crisis, and murder hornets. Maybe I’m just a pessimist. You’ve probably attended more than one meeting where someone started a sentence with, “Hindsight being 20-20…” We’re rapidly approaching the time when 2020 will literally (and I don’t use that word often) be in hindsight. Instead of wishing it away, let’s decide what we can learn from it. Here is my Top 5 List of Things We Should Remember After 2020.

5. Going Out

Remember those health department ratings we used to ignore at the entrance to our favorite restaurant? We’ll be checking out those hygiene standards the next time we’re allowed to dine in. We’ve learned to make fun out of whatever is handy: board games, YouTube videos, a musical instrument; we should keep doing that. Quarantine squashed FOMO since there was no out to fear missing. We can normalize ditching happy hour in favor of personal development like learning a foreign language.

4. Travel

Remember what flying was like prior to September 11, 2001? Well, here we go again. Some pandemic travel restrictions may be permanent. Plus, CFOs’ eyes are now open to how much money their companies can save using virtual options for meetings, recruitment, and conventions. We can stop stocking up on travel-size toothpaste.

3. School

Remember parent-teacher conferences? Both parents and teachers had to take off work, arrange childcare, and cram months of learning issues into a ten minute meeting. The number of students failing their classes is on the rise since the shift to online learning. We can transition to parent-teacher teleconferences. Engaging in a ten minute 1:1 from wherever we are twice a month has to be more effective for parents, teachers, and students.

2. Work

Remember when essential workers were practically invisible? They taught our children, stocked our grocery shelves, repaired our roads, monitored our health, etc. While their contributions are still front and center, we can do the hard work of figuring out childcare, equal pay for equal work, and affordable healthcare, as a start.

1. Home

Remember when we only cleaned our homes when company was coming over? Now we disinfect every surface, every hand, and every package that enters our abode. While we can probably calm down a bit after mass vaccinations, regular hand-washing for 20 seconds is a good habit to hang on to.

2020 reminded us to slow down, buy from local small businesses, and everyone reacts to stress differently. For me, the hard lesson of 2020 is: It’s okay not to be okay. While it gives me opportunity to be strong when others are weak, I discovered it’s difficult for me to invite help when I’m weak. Let’s not be the guy who thinks he can control the uncontrollable. Someone needs to be vulnerable and admit he’s struggling. In 2021, let’s be him. Let’s be that guy.

What are some lessons you want to take with you when 2020 ends? Please share in the comments section.

Stress Fractures

My husband and I took a walk. As we cut through an apartment complex parking lot, I pointed to some cracks in the asphalt. “Isn’t this relatively new?” I asked. “It’s less than two years old,” he said. “Those are stress fractures.” That is the perfect way to describe my psyche right now. COVID-19 feels like death by 1000 paper cuts. Every setback stings, but the wound isn’t deep enough to kill. The entire planet is in a strange kind of war. The enemy is a virus we can’t see with the naked eye and everyday it torturously takes something or someone away from us. To fight this enemy, it may be time to employ survival psychology. We can start with the advice of someone who has fought in a more traditional kind of war: Admiral James Stockdale.

“You must never confuse faith that you will prevail in the end-which you can never afford to lose-with the discipline to confront the most brutal facts of your current reality, whatever they might be.” – James Stockdale

That is the crux of the Stockdale Paradox. Introduced by Jim Collins in his book Good to Great, the Stockdale Paradox is the mindset the admiral developed while he was a POW for over seven years during the Vietnam War. Stockdale was the highest-ranking United States military officer held in the Hanoi Hilton. He had other prisoners to lead. He was tortured over 20 times. He had no set release date. He survived by blending hard pragmatism with unwavering hope for the future. Here is more of his story.

Problem:

Our current problems are epic: the pandemic, global racial unrest, the weather is threatening all over the planet, the global economy showing signs of disintegrating. We talk about a vaccine like it’s going to rescue us and magically return the world to our pre-COVID-19 state; but the people, places, and things we’ve lost since March are not coming back. We have to adjust to the new abnormal. But how do we develop a mindset that keeps us going?

Solution:

The Stockdale Paradox has two directives: have faith we will prevail in the end and discipline to face the facts of our current reality. Here are some ways we can practice it.

Faith – the pandemic will end; discipline – doing our part (e.g., wearing masks in public, social distancing, etc.) to keep each other safe until it does.
Faith – people of all colors can work together; discipline – we can encourage, listen, and learn from difficult conversations.
Faith – we can slow climate change; discipline – unplugging our computers when not in use.
Faith – we can survive an economic recession; discipline – only use our emergency funds for legitimate emergencies.

Result:

Notice the Stockdale Paradox doesn’t espouse optimism. Admiral Stockdale said the optimists were the ones who did not make it out of the Hanoi Hilton alive. You can read about that here. Managing both of the instructions in the Stockdale Paradox results in hope. If we hope for the best and prepare for the worst, we can give and receive compassion, support, and community. It’s uncomfortable, but we can do this.

How are you keeping hope alive? Please share in the comments section.

Multitasking = Multidistracting

Humans were never meant to multitask; that’s a computer’s job. The word was invented in 1965 referring to an IBM computer’s capabilities. We aren’t talking about listening to a podcast while on a run here. More like texting while driving a car. Have you been forced to multitask more than usual as we shelter from home during the Coronapocolypse? Answering email while home schooling while folding laundry during a teleconference, perhaps?

What we think of as multitasking (doing multiple tasks simultaneously) in reality, is task switching (doing multiple tasks in rapid succession). If we make a habit of task switching, we lose the ability to focus. If we lose the ability to focus, we lose the ability to learn. Multitasking robs us of the ability to separate relevant information from irrelevant details. It negatively impacts short term memory; the brain’s clipboard. Also known as working memory, it’s the brain’s power to contain and shape information for a limited time. It’s the foundation for all thought processes; from memorizing your spouse’s favorite Chipotle order to learning how to code. The data suggests it takes longer to finish multiple tasks and we make more mistakes than if we pay attention to each task individually. Habitually shifting our focus is mentally exhausting and makes us 40% less productive. Eventually the attention drag will burn us out.

Distractions like email and instant messages slow us down. It’s hard to avoid the temptation of the relentless barrage of information, but we’re probably fooling ourselves if we think we’re good at multitasking; 98% of us aren’t. Best practice is to focus on one thing at a time for a certain period of time; maybe try the Pomodoro Technique and guard that time as sacred. It will be difficult, but unless someone is bleeding, on fire, or hurt, no interruptions are allowed. When we can focus, get into a flow, and accomplish something, it lowers our stress. This means saying no to everything that is not the most important thing at the time. This seems limiting given everything we need to get done, but it actually allows us to employ Parkinson’s Law and be more productive. The word “priority” means one thing. Priorities is a made up word to indicate everything is important and must get done. (If your manager insists on using the word priorities, and suggests everything needs to be done right now, it’s time tor a 1:1.) What is the one thing that must get done today? That is the priority and we must give it our full attention. It’s non-negotiable. The work day revolves around it.

We can’t eliminate all of life’s interruptions, particularly if everyone is doing everything from home. Clients will have emergencies, technology will fail, our partners, children, fur babies, neighbors, (etc.) will need our immediate attention at some point during our work day. But we need to try to concentrate on doing one thing at a time as often as possible. Our mental health depends on it.

What strategy do you use to monotask? Please share it in the comments section.

Remember the Future

I discovered Chronesthesia while listening to Adam Grant’s WorkLife podcast. He interviewed Astronaut Scott Kelly who used it to deal with living at the International Space Station for 340 days. Grant described how it can help us cope with both living and working at home during COVID-19. Here is the article Grant wrote about Mr Kelly. It goes into more detail than the podcast episode. Chronesthesia was first proposed by Endel Tulving in 1985. It’s the concept of mental time travel. Now that we’ve lived in this pandemic over four months, it seems like a good time to acquire this skill.

What Is It?

Chronesthesia is the theory our brains are constantly aware of the past and future simultaneously. It combines episodic memory and mental time travel. Episodic memory is linked to time and provides data from our past. Mental time travel is the ability to use past events to conceptualize future events.

How Does It Work?

Like the Red Queen in Alice in Wonderland who remembered the future, Chronesthesia involves two sets of processes. One set pertains to space: the who, what, and where of an incident. (E.g., we remember eating lunch yesterday: what we ate, where we ate it, whom we were with) The other set of processes pertains to time: the when. (E.g., did we eat lunch, yesterday, today, or tomorrow?) Chronesthesia theorizes the second set of processes is subjective. It’s mental time unmeasured by clocks or calendars. Consequently, our brains can travel in it and use it to shape our futures.

What Can Happen When We Try It?

Cons:

Worry – Chronesthesia offers plenty of opportunity to dwell on the negative. For example, looking forward to traveling to Orlando, Florida for vacation, but worrying about catching COVID-19 because it’s a hot spot.

Frustration – Our visualization may not be flexible enough. For example, a client agreed to an in-person brainstorming session. We mentally rehearse for a week prior. We see ourselves at a whiteboard using a rainbow of dry erase markers. At the last minute, the client wants to switch to a teleconference.

Overthink – Pondering what could happen denies the pleasure of living in the moment. For example, fretting over the pipeline instead of celebrating a finished project.

Pros:

Adjusting – We can learn from the past and use that knowledge to change future behavior. For example, if we know a coworker gossiped about us last week, we’ll be very careful what we say in front of him today.

Marketing – Remembering the future is great for storytelling. For example, recall how your company helped a client. List the facts, their problem, and your solution. Then, think about the result. How did it make the client feel? Tell their story in a case study. Attach the positive emotions they felt to what you can do for future clients.

Goal Setting – Chronesthesia is a natural exercise for setting goals. For example, your career isn’t going the way you want. Travel back in your memory. Was there a project/client/offer you turned down that negatively altered your career’s trajectory? Think about why you turned it down. Imagine accepting that offer instead. What would the work be like? What skills/certifications/contacts would you need to succeed? Set S.M.A.R.T. goals to get them. Envision yourself achieving those goals.

What memories can you project into the future to help you keep moving your career forward during this pandemic? Please share in the comments section.

Control is an Illusion

For many of us, it’s a long holiday weekend to celebrate Independence Day. But thanks to COVID-19, I don’t feel very independent. I walk out the door then stop to make sure I have my mask. Before setting an appointment for a one-on-one, I have to call coffee shops and ask if they allow indoor seating. To go to the office, or not to go to the office; that is the question. Maybe I should take some time between Hamilton viewings to reflect, reality check, remaster, and renew.

Reflect

Gratitude is my default setting for pulling out of rumination. I keep a gratitude journal and write in it as part of my morning routine. I record one thing I’m grateful for from the previous day. When I start down the rabbit hole of feeling sorry for myself, I pull out the gratitude journal to snap out of it. I habitually focus on my goal and ignore the journey I’m on to reach it. Achieving the goal is fabulous, but wisdom comes from what I do daily to accomplish it.

Reality Check

Have you seen a bunch of memes on your social media feeds that say the most useless purchase of 2019 was a 2020 planner? It’s funny because it’s true. The goals we set at the beginning of this year are mostly impractical now. Yet, we beat ourselves up for not being on track to reach them. For example, my company planned to grow our new division this year. We’re having difficulty getting traction and I blamed myself. So, I turned to my best networking friends for a reality check. I felt better when they validated business is slow for everyone. This prompted me to refocus my outreach. What are my clients’ biggest needs right now? Can I provide a resource for them even if it’s not my company? If I can help my community get through the pandemic, then they will still be around to talk business post COVID-19.

Remaster

Much like a rock band re-recording an old hit song to improve its quality, let’s revise our yearly goals. We can break them down into smaller goals to help us stay motivated. We can concentrate on short term goals. (E.g., ask ourselves, “What is one thing I can I do today?”) We can break our revised goals down into actionable steps and calendar them so we’re triggered to action. When contemplating a new goal, we should ask ourselves,“Is this reasonable during COVID-19?” We can track our efforts (you know I’ll use any excuse to start a spreadsheet) and review them after Q3. We can identify someone willing to be an accountability partner and check in with each other weekly for progress reports.

Renew

Surviving COVID-19 is a marathon. Small daily acts of self-care (take a walk, read an article, listen to a podcast) can be rewards for taking another step toward our goals. Setbacks feel more painful right now, but let’s hold on, keep trying, and support one another.

How are you reflecting on the first half of 2020 and preparing for the second? Please share your ideas in the comments section.

Teamwork Makes the Dream Playlist Work

After so many times asking each other, “Have you heard this song?” my best friend, Kelly, suggested we start a playlist in Spotify to keep track of them. Because we’re both rule followers and goal oriented, we had a couple of guidelines. The originals were: Listen without distraction (no driving, working, social media, etc. on first listen), preferably through headphones, and post at the same time every week. We inadvertently stumbled onto something deeper than trading songs. In this new world of COVID-19, people are turning to music and using it almost as a healing balm to our psyches.

Our original intent was to have fun in sampling each other’s taste in music, but after being at it for over a year, it’s evolved into a means of communication. We use it for commemoration and encouragement. We acquire a clearer understanding of each other’s worldview because our song choices reveal our personalities. The anticipation of new music (I’ve heard artists I never would’ve known otherwise), and trying to guess what the other is going to add, makes it a game. An unexpected side effect of building our playlist is how it’s affected my job.

Teamwork

Team members have to know what the goal is. I asked Kelly what she thought the goal of building our playlist was. She said, “…to share ideas, thoughts, and feelings that we may have had during the week through music. Doing this often generates conversations we may not have had otherwise, and can get us thinking about various things in ways we might not have before.” A team works toward the goal together, but we come at it from different perspectives. Building our playlist helps me be open to my team’s opinions on how to reach our goals.

Perseverance

I keep my ears open throughout the week and seek unusual sources for songs to surprise her. At work, this translates into pushing me to seek new and unusual ways to help my company grow.

Communication

We often ask each other why we chose that song this week, usually via text. We have to corral our thoughts and boil them down to those most important and present them briefly. I find myself editing my work emails down to short active sentences; a hallmark of good communication.

Deadlines

Sundays come with excruciating regularity. So do work deadlines. Our playlist helps me remember not to wait until the last minute to research my share of the project.

Relax

Our playlist reminds me to take a break from working. It’s something fun to look forward to instead of thinking about COVID-19 all the time.

One of the reasons humans love music so much is because it helps us express our feelings. Why try to put them into words when a musician has already done it so eloquently? Sometimes there aren’t adequate words to express our feelings. We need a crunchy guitar (or maybe a plaintive violin) solo to do it for us. Let’s think about adding music to our self-care routines. We can intentionally build a playlist for lifting our spirits. If we need some ideas, we can ask a friend to build one with us.

Do you have a song that makes you happy every time you hear it? Please share title and artist in the comments section.

Ch-ch-ch-ch-changes

I’m equipped to work from home, so when COVID-19 turned the world upside down, I thought it would be easy. But now that we’ve been quarantined longer than Noah was in the ark, the loss of routine is getting to me. I had comfortable pre-pandemic habits: packing a lunch, listening to a podcast on the morning commute, and driving thru Starbucks once a week. Now those customs don’t work and I’m off-kilter without them.

I’ve read now is a good time to develop new habits that can remain after a vaccine for COVID-19 is developed, but I don’t think they’re referring to wearing slippers instead of heels to work. Why should we develop whole new routines when we’re going back to the old ones any day now? Because any day now keeps getting pushed back. We’ve fallen into new habits whether or not we want to admit it, but do we have to completely overhaul those routines to feel balanced again?

The research I’ve done suggests small adjustments may be enough to restore harmony. We can take breaks (play with the kids), set boundaries (dedicate a workspace, start and end the workday at the same times everyday), and follow a dress code (real clothes, not pajamas). So I guess it’s time to actually eat a snack, take the dog outside, and focus my eyes on something beyond the computer screen, instead of complaining about nine-hour-without-a-break work days. I suppose I should put the card table I’ve been working from back in the garage and get a legitimate desk. I’m willing to change out of pajamas for work, but I’m not giving up the slippers.

We’re drifting into the realm of self-care which is taking on a more serious face during this pandemic. The stress of COVID-19 information overload, loss of freedom, job loss (or a never-ending workday), and the whole family trapped in residence together, forces us to add self-care our already full to-do lists. It’s become a mental health issue, so let’s prioritize it. This pandemic is like an airplane cabin losing oxygen. We have to put on our own masks before we can help anyone else with theirs. We need to model self-care, especially in front of our children, because they’re watching what we do. By managing our own peace of mind, we’re teaching them how to manage theirs.

There are plenty of choices to maintain mental health. This can be overwhelming. So maybe we employ the Butterfly Effect and choose one thing we can do to make ourselves feel better. We don’t have to do the same activity every day. Today, we could take the kids for a walk in the neighborhood and practice physical distancing. Tomorrow, we could make our weekly staff meeting a virtual coffee. The day after that, we could go to the grocery using the appropriate precautions then drop off the supplies at our local food bank.

What is one thing you can do today to pivot to a positive change? Please share in the comments.

Going the (Physical) Distance

Even we introverts are over this whole sheltering-at-home sequestration. Boredom has officially set in. The value of teachers, the healthcare workforce, truckers, and sanitation engineers is proved. The struggle with guilt is real. We’re asked to stay home with our snacks, entertainment, and stimulus checks, but we want to be out with our friends. We feel survivors’ guilt working from home (WFH) while 1 out of 10 other people in America have lost their jobs thanks to COVID-19. Instead of pining for what we can’t have, let’s give attention to what we can do.

Each Other

Let’s take a break from supervising our children’s online learning, WFH, cleaning, laundry, cooking, etc., and make virtual coffee dates with our families and play virtual games with our friends. It gives us peace of mind to see our loved ones safe and healthy. By the way, we have to initiate these. I posted offers on my social media for all comers to hang out and no one took me up on them. But, when I invited specific people to meet, they all accepted. This also goes for networking. Is there someone you want to connect with, but couldn’t pre-COVID-19? Plenty of people are now open to spending a few minutes on a meet and greet teleconference. Everyone just wants to know there’s life out there.

Emotions

Are you journaling more since sheltering at home? It’s good to empty our heads of negative thoughts and drag them into the light where we can see them more objectively. Our fear of the future can be analyzed. Our guilt over whining about WFH while our friends are furloughed may be admitted. Our anger sparked by the abrupt annihilation of our routines has a place to go. Then, we can deliberately relieve these negative emotions with positive actions. (E.g., help your first grader write a thank you note to his teacher for adapting to an online classroom.) In a few months we can revisit these journals and determine if we developed habits in quarantine worth keeping.

Envision

We can start thinking about life after lock down. We can update our resumes and LinkedIn profiles. We can touch base with warm contacts. Networking is easier right now because COVID-19 gives all of us something to talk about. We can plan a vacation for October, make a menu for Thanksgiving dinner, and start a Christmas/Hanukkah/Kwanzaa gift list. We can think about what scheduling adjustments we want to keep, what lessons we’ve learned, and what technology we need to implement to improve our future work life balance.

My late maternal grandmother was famous for the catch phrase, “This too shall pass.” I hear it a whole lot these days, which is good. It’s a statement of hope. The world will probably never go back to the way it was before the pandemic, and that doesn’t have to be a bad thing. But right now, let’s focus on helping each other get through today.

How are you encouraging hope during the pandemic? Please share in the comments section.

Does Anybody Really Know What Time It Is?

Sheltering at home has made me lose all track of time. COVID-19 didn’t take my job, so working from home means I’m always at work. I stress over emails. Do I ignore them outside regular office hours? Do I answer them because I’m bored? If I reply, does that set a precedent to answer email 24/7 when this is over? Where are my boundaries? I’m struggling with distraction, overthinking, and TMI. Do you feel the same? Here are some things we can do to exercise a bit of control over our time.

The Obvious

We know what we should do, let’s just do it. Make a new routine. Get dressed. (Slippers? Yes. Day time pajamas? No.) Eat healthy. Move our bodies. Start work at the same time every day. Connect with our teams. (And not just about work; how are they coping emotionally?) Take breaks (suggestions: listen to a podcast, walk the dog, study with the kids). Quit at the same time every day. Don’t work seven days a week.

Encourage

Until in-person networking events resume, we can spend more time on LinkedIn. Let’s wish someone a happy birthday, like an article a connection posted, thank those in healthcare, grocery, and other essential critical infrastructure for their hard work. I’m concentrating on both cheer leading for my connections and amplifying those looking for work.

Practice the Tech

We have to learn how to teleconference, decipher how our kids’ elearning platform works, figure out how much bandwidth we need, and which entertainment streaming services to use. It’s okay to take our time experimenting with features and figuring out what works best. Let’s not beat ourselves up for not being immediate experts on the new technologies all coming at us at once.

Communicate

Everyone who lives in our residences are home ALL. THE. TIME. And everyone is confused. Let’s ask for help. Can we stagger online meetings? Can we claim our own private work/school space? Can we respect a do-not-disturb note on the door when we need to work uninterrupted? Can we tag team supervising online learning? When our spouse has a virtual meeting, can we take the kids outside for recess?

Be Kind

There’s plenty of opportunity right now. We can check on our parents. Ask our neighbor if she needs something from the store before we head out. Video chat with our bestie. Stick a piece of paper on the refrigerator and ask everyone in our home to write one thing they’re grateful for on it everyday. Investigate ways our company can volunteer (e.g., help the local food bank or give blood). Hug the people we live with and stay six feet away from everyone else.

With our normal structure blown up, I think we feel pressured to be productive so we can prove our worth. But I think the source of that pressure may be ourselves. Our employers ask us to use our time wisely and that’s a big enough goal during this pandemic.

What are you doing to take control of your time during isolation? Please share in the comments section.