Stress – Page 9 – mardihumphreys.com

Fake It Till You Make It

I was really excited to listen to this episode of Adam Grant’s podcast, WorkLife because it featured comic Taylor Tomlinson. The topic of the conversation was imposter syndrome. You have to have a lot of confidence to be a stand-up comic so I was surprised to learn that Tomlinson struggles with it. Volumes have been written about imposter syndrome since the concept was introduced in the 1970’s. How is it still a thing?

Old Assumptions

From its inception as a theory, imposter syndrome had a negative connotation because it induces sabotaging emotions like mistrust and fear. It is a mindset of self-doubt that plagues high-achievers. You think you don’t deserve your current level of success and any minute now you’ll slip up and be exposed as a fraud. But is that belief always bad? Can that fear be employed as motivation to become as competent as you want to feel?

New Data

Basima Tewfik is an Assistant Professor of Work and Organization Studies at the MIT Sloan School of Management. In October 2021, she released her study on imposter syndrome. She hypothesized that people with imposter syndrome have a gap between the perception of their competence and how competent they actually are. She worked with three different test groups in three different situations. In all three groups she found that the imposter-syndrome sufferers performed their jobs just as well as, if not better than, the test subjects who did not experience imposter syndrome. She concluded that the imposter-syndrome sufferers put additional efforts into their interpersonal skills.

Apply It

How could this new knowledge work for you? For example, you’ve probably heard that women apply for jobs when they meet 100% of the criteria in a job description, while men apply for jobs when they meet 60% of the qualifications. If women saw jobs they wanted, decided to acquire more of the skills listed in the description, and applied for the job anyway, then they demonstrate curiosity, continuous improvement, and problem-solving skills. Hiring managers crave these characteristics.

Thought Experiment

Imagine someone exposes you as a fraud. Picture the scene in your head with as much detail as possible.

Who is it?
What expertise do they claim you don’t have?
When in the process do they call you out?
Where are you when they challenge you?
Why do they say that you don’t know what you’re talking about?
How do you respond?

Your answers empower you to acquire knowledge, learn new skills, and practice emotional intelligence. These enable you to bridge the gap between what you perceive and what is real. You can feel like you earned your success.

Imposter syndrome involves both how you see yourself and how you think others see you. Here’s something else you can try: Ask three people you trust what they think your strengths are. If their feedback does not match how you want to be perceived, you now have information to plan your next goal.

How will you use this new research to make imposter syndrome work for you? Please share in the comments.

You Can’t Always Get What You Want

While researching for last week’s article, I came across Martin Luther King, Jr.’s “Letter from Birmingham Jail.” How have I gone my whole life, including college English and history classes, and not known about this?! I fixed that oversight in my education. The 20-page letter is an eloquent expression of indignation and disappointment. How demoralized King must have been every time he banged his head against the brick walls of racism. His determination to wield his disappointment as a catalyst for change is a master class in rhetoric. His example can inspire our behavior at work.

Open Your Mind

When you are disappointed because you didn’t get the reaction you wanted, pause long enough to let the emotion finish its cycle. Then, analyze the situation with as much objectivity as you can muster. With that particular door closed, what window just opened? For example, if you were rejected for a promotion, then you need to consider your role in the organization through the selection committee’s eyes:

Did you work really hard at projects they consider housekeeping?
Did the person who received the promotion spotlight themselves more than you did?
Is the promotion political instead of based on merit?

The answers to these questions plant another decision tree:

Will the selection committee give you feedback regarding why you weren’t promoted?
Are you willing to do what it takes to get promoted?
Do you want to remain an employee of this company?

When eight fellow clergymen publicly criticized King for his Birmingham Campaign, he chose to use his time in jail to write a treatise that still speaks to us today. Even though his body was incarcerated, his mind was free.

Practice Emotional Intelligence

When you are disappointed because your expectations are not aligned with your coworkers, communicate.You are probably not alone in your disappointment. You can state in a meeting or an email what you perceive, then ask for clarity. For example, Does everyone on your team know what their role in a project is? Do they know what each other’s roles are? Does everyone know which project has priority and when it is due? Not all projects are equal. The client who supplies your organization with the most revenue will receive most of the team’s energy even if they are not the team’s favorite client. “Letter from Birmingham Jail” is King’s comprehensive effort to communicate with his fellow clergymen and align everyone’s expectations.

Level Up Your Goals

When you are disappointed because you failed to reach one of your S.M.A.R.T. goals, use the setback to refine and iterate your next one. For example, is the system you’re using to qualify leads not helping you meet your monthly quota? Analyze your process. Are all the elements sound? Did you not make quota three months in a row? Were any external circumstances negatively impacting your process? In his “Letter from Birmingham Jail,” King broke down his process of the non-violent campaign into four basic steps and gave examples of how he and his coworkers for justice moved through them.

How do you use disappointment to push yourself forward? Please share in the comments.

Lessons for Losers

Competition is a central theme in American society. The Super Bowl and the Olympics happening at the same time gave us competition overload. Even the men honored for President’s Day won a contest. You’re in contests every day. At work, you’re competing with teammates for the next promotion, on social media you’re competing with “friends” for likes, at home you’re competing with hostile Minecraft mobs for survival. Given the nature of competition, there can only be one winner. That means the majority of contestants are going to lose. How are the losers supposed to recover?

Perspective

Winning a contest often involves luck (preparation meets opportunity). When you have one shot at beating the competition, like the Super Bowl, many variables have to combine in just the right order to win. That’s one of the reasons underdogs are so appealing. After the Bengals lost the Super Bowl, quarterback Joe Burrow’s comments were full of responsibility for his performance, grace for his team, respect for his opponent, and hope for the future. His emotionally intelligent response after the loss is a template for how you can react when your team experiences a setback at work.

Perseverance

When you have to wait four years for a shot at a gold medal, having an off day during your short program can crush your spirit. In 2018 men’s figure skater, Nathan Chen, was favored to win gold in PyeongChang. But a series of failed jumps left him placing fifth in the men’s singles competition. Like a true statistics and data science major, Chen spent the next four years analyzing what went wrong and what it would take to fix it. He had plenty of experience dealing with adversity in regard to figure skating. When he started, his family was impoverished. He used his sister’s skates and all the money his mother could scare up to pay his coach. Chen seemed to learn early in his training that the only failure is giving up. The rest is just gathering data. His perseverance paid off when he won the 2022 gold medal in men’s singles figure skating in Beijing. His tenacity after the loss is a reminder to refine, iterate, and try your process again after your team experiences a setback at work.

Pivot

Everyone has to accept the outcome of a Presidential election otherwise democracy doesn’t work. If those who don’t like the outcome refuse to accept it and actively work to change it, then the nation can’t move forward. You don’t have to like the result in order to accept it. For example, Al Gore did not like the outcome of his 2000 Presidential contest with George W. Bush. But on December 13, 2000, after the Supreme Court decided 5-4 (another contest, btw) that Bush was the President of the United States, Gore said this: “Let there be no doubt, while I strongly disagree with the court’s decision, I accept it. For the sake of our unity as a people and the strength of our democracy, I offer my concession.” He turned his desire to serve the public into raising awareness of the dangers of climate change. Gore wrote and starred in An Inconvenient Truth for which he won an Academy Award for Best Documentary in 2007. His decision to shift focus after the loss is an inspiration to try new ideas after your team experiences a setback at work.

What lessons did you learn from the losers of the Super Bowl, Olympics, and Presidential elections that inspire you to keep competing? Please share in the comments.

Isn’t It Romantic?

It’s not the most romantic topic to discuss for Valentine’s Day, but since close to three out of four American couples say that money is what they fight about most, let’s get to the bottom of the problem so that we can get back to the love.

Our Lips Are Sealed

No one talks about money. Do you know what your coworkers’ salaries are? Trends indicate that 2022 will be the year to normalize pay transparency. If you can get comfortable talking with your team about money, then it will be easier to discuss with your partner too. Fights about money aren’t really about the money. They are about how we feel about the money. We bring all kinds of beliefs about it to our relationships including what society taught us about it, how our family used it, and our past experiences with it. For example, if you’d rather save money than spend it, then the pain center in your brain activates when your partner makes a purchase that you consider expensive. You may feel like you work hard to earn your paycheck and it’s bad enough that taxes, insurance premiums, retirement savings, etc., come out of it before you even see a penny and now your partner is spending what’s left on whatever they want. The spender got joy out of the purchase, but is now frustrated by your judgement of their decision. Both of you are making up negative narratives about one another in your heads because neither one of you feels good talking about what just happened. Now MY head hurts.

Start Me Up

Talk about money. When you decide to share your partner’s financial responsibilities, you both have to be self-aware enough to know what your values, triggers, and goals are. Then you both have to be brave enough to calmly communicate them to your partner on a regular basis. The two of you are in this financial situation together and need to maintain a team mindset. Keep your first conversation basic. Talk about a budget. For example, at least discuss what you have to spend (bills), what you have to save (emergency fund), and what you want to spend (leisure). If the word budget has a negative connotation for either you, or your partner, or both, then rename it. Call it Spending Plan, or Our Money Goals, or whatever label reminds you both that this agreement is a tool to help you build your future together. Ahhh…now we’re back to the love.

Let’s Dance

I oversimplified the solution, and simple doesn’t mean easy. Achieving financial compatibility can be more complicated than learning the Viennese Waltz. I boiled it down to give you a launch pad. The very act of starting the money conversation will give both of you peace of mind. You can’t put a price tag on that.

Why do you think talking openly about money is taboo in our society? Please share in the comments.

You First

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The constant running around during the holidays keeps you so filled with adrenaline that it’s easy to ignore how exhausted you are. Now that the holidays are officially over, you may feel under the weather. The very events that are supposed to be joyful often cause the most stress because of our (sometimes unrealistic) expectations. Add to that the uncertainty of the various variants of COVID plus the impending menace of cold and flu season and you have the ingredients for a tasty overthink stew. If your mind, body, and/or spirit are telling you to stop, then pay attention. Give yourself the gift of self-care.

Physical

Does stress have your neck tied up in knots? Get a massage. Do you feel jittery? Cut back on the caffeine. Do you feel sluggish? Cut back on the alcohol. Get up from your desk or couch and exercise. It doesn’t have to be strenuous. If it’s unseasonably warm, go for a walk. If it’s too cold outside to do that, then stretch or do some balance work. Be kind to your body by covering the basics: get eight hours of sleep, eat healthy foods, and drink plenty of water.

Mental

Not everyone’s holidays were happy. If you’re feeling more morose than merry, then try identifying your triggers. For example, does the thought of returning gifts in person at a big box store freak you out because of the close proximity of all the people and the possibilities of the presence of COVID? Then think about alternatives: go at a time when the store is least busy (Googling the store name will give you this data), wear a mask, and practice social distancing. Or, Is your mind overwhelmed by all the work others want your help with because they put projects on hold until after the holidays? Take a minute and ask yourself which of these projects require your unique expertise. Is there someone else you can delegate a project to? (Bonus points if that person is someone you sponsor.)

Spiritual

Routines can be calming. Beginning and ending your day the same way every day signals to your mind that everything is as it should be. Maybe you begin your day with prayer/meditation over coffee. Maybe you end it with box breathing as you lay in bed waiting for sleep. Practicing gratitude can be spiritual too. If you kept a gratitude journal for 2021, now is a good time to go back to the beginning and read it. If you didn’t, then to fill its pages for 2022, consider making it a priority to do one nice thing for one person everyday. It can be as simple as holding the door for someone behind you as you both enter the same building.

Resolve to pay attention to your mind, body, and spirit through regular self-care this year and do not feel guilty about it. If you want to pull out crayons and a Scooby Doo coloring book and spend an hour, then do it!

How do you practice self-care? Please share your tips in the comments.

Off-balance

COVID-19 and its variants have allowed us to blur our boundaries between work and not work for the last 21 months. For whole industries The Great Resignation is fueled by the results. As 2022 approaches, society contemplates the future of work and how to make it sustainable for both employers and workforce. In the meantime, what if you tried integrating your job with your life instead of striving for work-life balance?

Isn’t Work a Part of Your Life?

Why are the two entities compartmentalized and put on a scale? When you assimilate what you do for a living into the rest of your life, it’s easier to bring your whole self to both. For example, if you work for a small business, maybe you have to handle accounting as well as on-boarding new hires. When you apply those pivoting skills to work and not-work responsibilities, you create flexible solutions for both. You may have to pioneer these types of innovations at your company. People are creatures of habit. How likely is it that your manager will offer to meet with you to brainstorm ways you can do your job outside of the office? Since you know how best to accomplish your projects, you have to demonstrate how your plan works best. For example, make sure your manager knows you are creating win-win situations for all the parties involved. Wasn’t the client impressed with your dedication to their account when you joined the videoconference from your car during your child’s basketball practice? You also have to monitor your boundaries. Remember that a task you do for your employer is work whether you are doing it in the office at 9:00AM or at your kitchen counter at 9:00PM. Communication (with management, teammates, clients), prioritizing (urgent vs. important), and organization (empowering others to help both at home and work) are key elements for successful work-life integration.

Declare Your Boundaries

To gain some control, try block scheduling. It may help you with the logistics of integration. These blocks can be however long you want. Maybe start with thirty minute blocks and increase up to an hour if you can manage it before taking a break and moving on to the next one. Obvious blocks can be your current work projects broken down into tasks and family medical appointments, but remember to schedule not-so-obvious blocks for exercise, self-care, and leisure. This also helps you see what activities you value and how much time you really need for them.

Change is Hard

Our relationship to work is changing. Employees have more leverage than ever right now. Workforce is waiting to see how governments will respond to the call for reformation of childcare, living wages, and paid time off policies. Employees are shaking up the business community with their insistence on flexibility like shorter work days/weeks, and hybrid work models. While we navigate this transition, do what you need to do to take care of yourself, especially your mental health. You can both do your best for your employer and yourself.

How did you integrate what you do for a living into your life in 2021? Please share in the comments.

It Can Be Tricky

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The approaching holiday has you all up in your thankful feels, but you’re worried about inadvertently offending instead of appreciating. When it comes to acknowledging your managers, remote teammates, clients, coworkers, volunteers, board members, mentors (Wow. You have a ginormous sphere of influence.), if you express your gratitude sincerely, specifically, and sensitively, then it has the best chance of being received well. Here are some examples of what not to do followed by a better way.

Sincere

DON’T: You stop at your teammate’s cubicle and see they are out to lunch. You leave a blank envelope containing a five-dollar gift card to their favorite local coffeehouse on their desk, then you go out to lunch. Your teammate returns and finds the random gift. Instead of feeling appreciated, they are creeped out.

DO: Wait for an opportunity to see them in person so you can look them in the eye and tell them why you’re giving them this gift. How did their recent action positively affect you? Simply saying, “I appreciate you having my back in the report-out meeting last month. Please have a cup of coffee on me at your convenience.” Will not only prevent them from being creeped out, it should also ensure their future support.

Specific

DON’T: You just gave your direct report a glowing performance review. At the end of the meeting, you say, “Great job last year. Keep it up. Have a good rest of your day,” then leave the video conference.

DO: You have to go through the standard on-a-scale-of-one-to-five form for HR, but if you want to retain this employee, you also need to draw a little deeper from the appreciation well. There are probably several instances when they made your life easier last year. Choose one and expound on it. For example, “Thank you for putting the Powerpoint presentation together last July for the contract renewal meeting. It took a lot of time to shepherd all the departments involved, fact check the slides, and incorporate everyone’s notes. Would you please write a report with your suggestions on how we can improve that process?” Not only does that express your gratitude for their mad follow-up skills, it also validates their work, lets them know they have a future with the organization, and encourages them to take on more responsibility.

Sensitive

DON’T: Once a year you give an award to the individual contributor that received the most positive feedback for customer service. This year’s recipient is known throughout the organization as an extreme introvert. You present the award to them in front of the whole company and their plus ones at the annual holiday lunch. Instead of feeling honored, they are embarrassed.

DO: Is it necessary to announce the award winner at the holiday lunch? If so, don’t force the extreme introvert to walk up in from of everyone to accept it. An award of appreciation should be thoughtful, creative, and personal. An announcement in the company newsletter and a handwritten note thanking them for the good care they took of your customers last year is more appropriate for an extreme introvert.

Thirty percent of employees quit their jobs due to lack of appreciation. Maybe your New Year’s resolution could be finding one thing to sincerely appreciate about one person every day. A daily gratitude habit can be contagious. You could revolutionize your workplace.

How often do you intentionally thank those around you? Please share in the comments.

Help Me Help You

You don’t get a raise because you need the extra money. You get a raise because you’ve made a positive impact on the bottom line and the company anticipates you’ll contribute in the future. If you executed duties above your job description, brought in revenue, and/or saved the company money, then you deserve a raise.

It’s Work

If you don’t have a “Brag File” yet, start one. Right. Now. Populate a new folder on your desktop with complimentary emails from both clients and coworkers, the link to your recommendations page on LinkedIn, awards, and any other evidence of the great job you did over the past 365 days. With this research, write a report quantifying your value to the company using explicit data to empower your case. For example, “I saved the company $19,800 in training expenses through my network connections and research.” Practice talking about how what you’re currently working on will benefit the company in the near future. Check out websites like salary.com to find out what others with your job title make. All these things pulled together enable you to enter the meeting knowing your worth.

It’s Scary

Your goal is to make you, your manager, and your company successful. You did your due diligence and have every reason to be optimistic, but it’s natural to feel nervous. Set a positive tone when you walk into the room. After greetings and small talk, use your curiosity to dive into your agenda. Ask your manager what their priority is right now. Follow up their answer with what you did this past year to help them get closer to their goal by pulling that report from your Brag File. Thank them for their insight. Tell them you’ll use it to further refine your process to assist them in achieving their priority. Of course, that means you will take on more responsibility and you anticipate that more compensation accompanies that effort. Say that with a poker face. Take the emotion out of the conversation. Report what you did to further the company’s success last year, demonstrate how you intend to keep doing it next year, and put a dollar amount on what the company should invest in your time, energy, and attention. It’s more scary to not get the raise you could’ve received if you’d simply asked for it.

It’s Worth It

Seventy percent of employees who ask for a raise get one. You may be told no even though you performed your job above and beyond its description. COVID-19 decimated our economy and your employer may not have the funds to give you a pay increase right now. Ask if the company is open to other forms of compensation (e.g., flexible schedule). If your requests are rejected, schedule a meeting for six months from now to revisit the possibility. Ask what KPIs your manager would like to see you hit in the interim. Keep your manager updated on your progress either through scheduled 1:1s or an end-of-week emailed report showing that your work is aligned with both your manager’s and the company’s goals.

If the compensation conversation intimidates you, reframe your fear as excitement. You’re anxious to share the good news of how you’ve improved both yourself and the company during the past year. If your enthusiasm is welcomed by your manager, then that’s a good sign you have a future with the company. If it isn’t, well, that tells you something too.

What do you do to build up your confidence to ask for a raise? Please share in the comments.

Purposeful Procrastination

Here in the Digital Age where business moves at the speed of data traveling through fiber, if I’m not productive every minute I’m at work, I fear that I’m being lazy. Since emails are tasks someone wants us to do and they arrive 24/7/365, it seems I’m not the only one with boundary issues. In terms of time management, we put off completing a task because we have other tasks that are either more urgent or more important. Or, we put it off because we don’t want to do it. But what if we use procrastination as a tool to preserve our boundaries?

If/Then

If we restrain ourselves from replying all to a group email asking for volunteers to organize the office holiday party, then are we lazy or are we allowing someone else to step into leadership?
If we proofread the slide deck for tomorrow’s weekly team meeting because the team member assigned to do so hasn’t done it yet, then are we being helpful or are we doing their job for them?
If we accomplish a last-minute errand for a co-worker, do we then set ourselves up for accomplishing more last-minute tasks for this co-worker in the future?

This is Not the Admin You’re Looking For

For example, sixty-three minutes before my team was scheduled for a video conference with a client, the account manager emailed me saying that the client needed to reschedule. He tasked me with:

Notifying the other team members that the meeting was postponed
Checking their availability for the new meeting time the client proposed
Rescheduling the meeting on our video conferencing platform
Updating the meeting calendar invitation

When this task arrived in my inbox, I was preparing for a different video conference huddle that was only fifteen minutes away. I had time to send a quick group email, but I chose to ignore the account manager’s request and prepare for my imminent meeting.

Sixty-eight minutes later, the emails from my teammates flew, reply-all style. The account manager ended up completing all the tasks he attempted to assign to me.

Confession: I intentionally procrastinated.

Sorry (Not Sorry)

It was hard to restrain myself. I felt bad for not preventing my teammates’ confusion and for using them to force the account manager to do his own administration. But apparently, I did not feel bad enough to go ahead and do the account manager’s administration. I prioritized my boundary above everyone else’s convenience.

Proceed With Caution

Having said (and done) that, please remember that we should exercise good judgement when evaluating such situations. Using restraint to enforce boundaries can look like procrastination and can be detrimental to our brand. We need to examine who may be impacted and how negatively before we intentionally delay action. In the above example, three people were inconvenienced for a relatively short period of time and my brand was positively impacted because I’m not the team’s administrator. I used the passage of time to help me hold that boundary. Hours after the incident, I replied to the account manager’s original email. I suggested that it’s probably not a best practice to rely on me to complete last-minute tasks as evidenced by this incident. I have not received another last-minute task from him since.

Have you ever intentionally put off work? Why? Please share in the comments.

Old Money

You spend your whole life working hard, saving aggressively, and accumulating good credit. Your reward for that high net worth? A big target on your back. In the United States, elder fraud is estimated at $3 billion annually. You want to be polite to strangers and lead with trust, but if you are duped, you could lose your entire life’s savings.

Why Seniors

As of 2019, 34 million baby boomers are retired. This provides fraudsters with a wealth of opportunity. Society often portrays people over 65 years old as naive, lonely, and gullible. When popular schemes become widely publicized, they quickly change tactics. Once a fraudster has your money, it’s almost impossible to it get back.

Current Scams

Fraudsters prey on the target’s emotions. They approach with either overly sympathetic and friendly or overly pushy and threatening behavior. For example:

Romance – offers companionship
Caregiver – you employ them to work around the house, but they accept the job to steal
Grandparent – informs you that a grandchild is in trouble and you need to send the fraudster money to help your grandchild
Government Imposter – threatens arrest unless you pay them
Medicare – claims they are a Medicare representative and asks to verify your number. They use it to bill Medicare for fake services then keep the money. By the way, Medicare will never (and I don’t throw that word around) contact you for your number unless you have previously given them permission
Foreign Sweepstakes/Lottery – asks you to pay a fee to win a fake contest
Charity – a fake non-profit requests a donation
Home Repair – claims your home needs a repair, charges in advance, never provides service
Tech Support – offers to remotely fix non-existent computer problems
Media – fake ad for non-existent services like a reverse mortgage or prescription drugs
Investment – offers a guaranteed high return on your investment but only if you send the money to the fraudster right now
Zoom Account Suspension – an official-looking email saying you can’t use their service arrives with a malicious link to click so they can collect your Personally Identifiable Information (PII)
Vaccine Card – if you posted a selfie on social media with your vaccination card revealing your PII, fraudsters can capture your information to steal your identity

Be Proactive

Stay up-to-date on the current scams and refuse outreach from strangers. When tempted by an offer that seems too good to be true, verify the seller’s credentials, consult someone you trust, and/or research the offer online. Other people have probably already been approached and have insight on it.
Be suspicious of anyone who wants you to make a quick decision and keep it a secret. If someone contacts you claiming you, or someone you love, is in danger, write down their instructions: What do they want you to do (e.g., wire funds, send a gift card)? Where do they want you to send it (phone number, email address, website, financial institution, name, and account number)? Then call the police and give them the information you recorded.
Refuse unsolicited phone calls, mailings, door-to-door services, emails, and texts.
Do not give or send PII or valuables to strangers.
Be mindful online. Use reputable anti-virus software and keep it updated. Enable your computer browser’s pop up blocker. Do not download, open attachments, nor click on links in messages sent from strangers. If you receive an email from someone you don’t know, then the best practice is to delete it without opening it.

What do you do to protect yourself from fraud? Please share in the comments.