Five ways to thrive in 2019

5 ways to thrive in 2019

If you live in the Northern Hemisphere, January and February can feel like a bit of a slog.  It’s cold. We leave the house in the dark and come home in the dark. That flu virus that sprang up in October is still doing the rounds. We’re still secretly recovering from the overindulgence of Christmas and thriving can feel like the last thing we’re doing.

That’s why last month it was such a breath of fresh air to interview Colette Heneghan of Optimum Living about how to thrive. Colette specialises in helping people working in high-pressured corporate environments as she puts it ‘to be the architect of your own day and not the victim of it.’

If you’ve never felt stressed out by your working day or never felt like you’re stapled to the mattress when the alarm clock goes off in the morning then stop reading. This blog will be a waste of your time.

If, however, you’ve ever felt just tired all the time and overwhelmed by juggling lots of different tasks and priorities. Or if you’ve ever had a day when it gets to 4 pm and you realise you’ve not eaten, or been to the toilet and your feet are like ice blocks because you’ve not moved for six hours then read on.

Colette helps people because she’s been the ambitious burnt-out person and so has a stack of practical tips and tools to turn you from a victim to an architect.

Colette’s advice is to first know the signs that you are not thriving. We’re all different but the most common ‘red flags’ are cancelling social plans because you’re too tired because of work. A one-off is nothing to worry about but if it becomes ‘normal’ to choose catching up on work over friends and family then it’s time to take a step back.

The second common ‘red flag’ is how you feel when your alarm clock goes off in the morning. If more often than not you feel dreadful, like you have to drag yourself out of bed, or for example you have to roll onto the floor so you are so uncomfortable you have to get up (which of course I’ve never done) then that’s bad too.

And if you often feel overwhelmed that you can’t get everything done and end up jumping from one thing to the next, working through lunch and not getting through your list that’s a ‘red flag’ too.

Colette’s first piece of advice is to take a step back give yourself a break. Then start with a blank screen or a blank notebook and write down everything you’re working on and everything that is stressing you out. Get it all in one place so you can see what you’re dealing with. Then she advises not to make big radical changes all in one go, but to make small changes and ‘Never underestimate the power of quiet consistency’.

Colette suggests five things to prioritise in order to thrive:

Seek out daylight early on

Daylight sets our energy dial-up high and helps us sleep later on by regulating our sleep/wake cycle. Also known as your circadian rhythm, the sleep/wake cycle is a 24-hour internal clock that cycles between sleepiness and alertness at regular intervals. Start to notice what times of day you feel more awake. For example, most people have a slump in the afternoon. Work with your natural cycle and do the hard work, the things that you have to really focus on either earlier or later in the day when you are in the alert part of your cycle.

Eat the rainbow every day

We mean fresh fruit and vegetables and the more brightly coloured the better. Different coloured foods play different roles in the body. Eating a variety of colourful food provides vitamins, minerals, and antioxidants to nourish your body that can’t be replicated in a supplement. Aim for at least three colours at every meal and two servings of fruit and three servings of vegetables over the course of the day. (Skittles or the cherry on your Tequila Sunrise don’t count here).

Move more

Our bodies were designed for motion not for sitting behind a desk for hours on end. You don’t have to fork out for a gym membership or a new personal trainer. It’s the small things that add up every day, for example, get off the tube or bus one stop early, take the stairs instead of the lift, set an alarm during the day to get up and have a walk and a stretch every hour, or you might even start your day with a 20-minute workout fresh from YouTube.

Get enough sleep

Lack of sleep can affect your immune system, making you more likely to get sick with colds, flus and other illnesses. Set yourself up to have the best nights sleep. Get into a pattern to go to sleep at the same time each night, switch of screens, make the room dark, control the temperature – on the cool side is better than too warm and make it a comfortable place with good pillows and duvets, an environment that you look forward to being in.

Hydrate

Get into the habit of carrying water with you in a reusable bottle. Remember to sip from it regularly throughout the day. It’s a simple ritual to top up energy and daily focus, but because it’s so obvious we often overlook it.

I suspect that the tips above aren’t new news. Think about how you are working right now? What things can you, and want to work on from the list above to help you thrive?

There’s often a gap between what we know we should do and what we actually do. So plan your day to close that knowing-doing gap. For example, if you want to be better hydrated, carry a water bottle, if you want to eat the rainbow stock your fridge and cupboards with fruit and veg. You know it. Now do it and make the small changes that will make a big impact on your ability to thrive.

If you’d like more tips and tools to thrive then check out Colette’s latest book Work Fuel available in March 2019 and pre-order here.

The ‘How to thrive in 2019 webinar with Colette Heneghan is part of the exclusive content available to Lucidity Network members.

The Lucidity Network is a professional development network that combines a mix of face-to-face meet-ups, online toolkits and access to a community that supports you in getting the results you want. We’re open for new members a few times a year. Sign up to the waiting list to be the first to know when the Network is open for new members. In the meantime, you can join the Lucidity Community free Facebook group for clearer thinking and better results.  

The pitfalls of flexible working and how to avoid them

The pitfalls of flexible working

The world is changing too fast to think you’ll be working in the same role for long and the notion of a career for life is rapidly becoming a thing of the past. One estimate suggests that 65% of children starting primary school today will end up working in jobs that currently don’t even exist. In addition to the changes affecting permanent employment, freelancing is on the increase as people opt for a more flexible working lifestyle and swap the morning commute for a desk at home or a local coffee shop.

On a day to day basis, those working in conventional 9 to 5 jobs are also experiencing a shift in working style as flexible working, part-time hours, working from home and hot-desking (hot-desking policies often driven by cutting overheads as flexible working and an increasing part-time workforce means less desk space is needed) are becoming increasingly common.

We no longer need to meet people face-to-face in real life to get work done. Technology is a massive enabler to remote working for full-time employees and freelancers, for example, there’s plenty of free video conferencing options to choose from as well as sites like Fiver springing up where freelancers can get paid their expertise from anywhere and to anywhere in the world.

There’s a ton of benefits of working at any time from anywhere to freelancers, business owners and employers, but like any new system or way of working there are realities that get overlooked. For example;

It can be lonely working from home. I know this from personal experience.  When I first went from working in an office to working at home it hit me. I really missed my colleagues. I missed being able to bounce ideas and sense check things with them. If you work from home you must be able to deal with being on your own for long periods of time and if you are an employer you have a duty of care to staff to make sure they can manage the isolation of working from home.

Stress levels are rising as flexible working means we don’t switch off from work. We constantly check our phones, answer our emails and update our social media. This constant ‘being on’ is not good for our physical or mental health.

Hot-desking increases germs and illness in the office. According to the reputable publication, The Sun Your desk could be harbouring 400 times more germs than a toilet seat”. Sensationalist perhaps, but the incidence of germs spread around the office is greater when you are hot-desking and using different computers than when you keep your germs to themselves at your own desk.  

Your employees might object. I’m an advocate of hot-desking to create the water-cooler moments that spark innovation and creativity. However, water cooler moments rely on people speaking to each other. When people resent being told to hot-desk they often withdraw and don’t interact with their new colleagues around them. If a hot-desking policy isn’t implemented with an understanding of the current culture and care isn’t taken to involve employees from the start of the process, you can end up with a culture clash that causes so much disruption and upset it can do more harm than good.

There are solutions

If you work from home schedule your day carefully to ensure you do have conversations with other people, build a support network so you do have people to bounce ideas with, for example, join a mastermind group or get a mentor.

Put systems in place to not check your phone at all hours of the day and night and turn off notifications outside of working hours.

If you work in an organisation get some cleaning cloths (or ask your employer to provide them) for the keyboard and desk to stop the spread of germs.

If you are implementing a hot-desking or working from home policy carefully consult with employees and consider the culture shift required to make it work before piling in.

This changing face of work is one of the reasons that I’ve up the Lucidity Network  – whether you work for yourself or in an organisation it’s a ready-made professional support network that combines a mix of face-to-face meet-ups, online toolkits and connections to an energizing community that accelerates your progress so that you get the results you want.

I also run the Lucidity Community free Facebook group  for support, inspiration, clearer thinking and better results.  

Leadership lessons from Gary Gower – a wire fox terrier

Gary

I was worried about money, the huge responsibility of keeping something alive and having to change my lifestyle – no more last-minute trips or evenings out on a whim. Close friends and family gave me an ultimatum ‘set yourself a deadline and either get a dog or stop talking about it’ Fair enough if I was bored it’s no surprise that everyone was too.

I remember having a dog as a child; a black Labrador called Barnaby (I was proud to have named him after my favourite TV programme Barnaby the Bear). I remember him being a best friend (especially in my early teenage years). Barnaby knew all my angst and he was an excellent listener, never judged, completely trustworthy and was just ‘there’. I felt safe when Barnaby was around. I remember long walks, day trips to the beach, how he forgave me for painting his nails, how he’d know when you were sad and lick your hands (or feet) and he was a lovely, well-behaved gentle soul.

I wanted a dog to hang out with, to go for long walks with, to give me a distraction from work. When you work for yourself and love what you do it’s very easy to work all the time and I was falling into that trap.

When I told people I was thinking about getting a dog they’d say ‘you’ll have to walk him every day’.  No problem. Walking is how I get my thoughts together, plan my day and keep my sanity in check. I felt like I was the only person walking around Alexandra Palace every day without a dog.

Introducing Gary

To be honest I wasn’t quite prepared when Gary arrived aged 12 weeks in March 2018. The first thing he did was a poo under the kitchen table. I was only a puppy myself when Barnaby came to live in my house so I missed the hours of standing in the garden in the rain toilet training, non-stop play, leg humping and the chewed shoes, books and laptop cables.

Gary is a wire fox terrier. He is now one year old. Here he is.

Gary the dog
Gary the wire fox terrier

The fox terrier breed is known for being curious (when Gary arrives anywhere new he needs to check everything, and when he goes somewhere he’s been before he needs to check everything is still in the same place). They are independent – all the other puppies stuck close to their owners in puppy training class, if I’d let Gary off the lead he’s have headed out to explore for himself on his own terms. They are also stubborn, if they decide something, it’s a cunning game and a battle of wills to get them to come around to your way of thinking.

Let’s face it, If I was a dog, I’d likely be a Wire Fox Terrier.

I’ve never apologised so much or felt like such a giant failure as when I’ve been training Gary. He’s taught me a lot about dogs and inadvertently has made me think more about human behaviour and how to get the best from people. This is what Gary’s taught me;

Patience and perseverance – people don’t necessarily understand what you want first time. It’s not because they’re being obstructive.  Is up to you to try different tactics and to keep going until they understand.

Reward good behaviour – if someone does a good job tell them. Make it abundantly clear that they nailed it so they are more likely to do it again.

Tone of voice and body language is more important than words. Professor Albert Mehrabian‘s research cited that 7% of communication is in the words that are spoken, 38% in the way that the words are said and 55% of communication is in facial expression. If I get the tone of my voice and my facial expression right, the words are less important. If Gary’s running off and I call him and I sound and look cross he’s not likely to come back in a hurry. If I call him like he’s missing out of the best party of the decade if he doesn’t do a U-turn, I have more success.

Forward plan and avoid bad situations – it’s possible to minimise bad outcomes, for example, I’ve learned that if there’s a children’s party in the park with lots of small people waving chicken twizzlers that we go a different route and avoid the likely chaos of Gary being an unwanted guest. Can you simply avoid some of your potentially bad situations?  

Other people’s treats are nicer than your own – Gary wants something because someone else has it. My human example of this is when you are employed to do a job, you present your expertise/business case to the board.  They are not sure. You call in the consultants to do the same presentation. The board agree and are delighted. If you get the result you want it doesn’t matter how you get there. (even though it’s annoying)

See the situation from someone else’s perspective – no one sees the world in the same way that you do – and even if they do how will you ever know? Not to get all philosophical here, but you have your own unique lens on the world, never assume that anyone else sees a situation in the same way that you do. Gary sees me running about trying to put him on his lead as enormous fun. I see it as massively annoying, embarrassing and inconvenient.

Keep it simple – humans are excellent at over-complicating things. When things are getting too complicated and I’m trying to make it simple I ask myself ‘What would Gary think?’ It might not get the right answer, usually it’s  ‘if its fun do it, if it’s not don’t’ but it helps put my mind in a different train of thought.

Ask for help – if you ask for help people are generally kind and will offer it. You don’t have to take all the advice, but listen, and make the best decision for you in your unique situation with your unique perspective.

Dogs bark at things they don’t understand – and so do humans. It can be easy to become anxious or defensive when we don’t understand. If you don’t understand be brave enough to ask for clarity.

There is no one right answer – you just have to take the information you’ve got and do what you think, do the best you can, learn and keep going.

And if that wasn’t enough Gary makes me laugh every single day, sometimes joyous laughter and sometimes in frustration, but thanks to Gary I’ve made some new friends, walk my daily 10,000 steps, switch off from work more often and have a different perspective on many situations.  And something surprising happens every day.

You can check out Gary for yourself on Instagram – he’s Garygowerwft

Why this octogenarian is engaged

1942 photo of Genevieve (age 7) leading "Molly", the pony with two evacuees on her

At a Lucidity Network meeting, a member asked me directly why I am still so energetically engaged at age 83. I did give some reasons, but recognised that the answers are complex and that other people are surprised or puzzled at the level of my engagement. I decided that for my own and others’ sakes I should reflect on my motivators.

In Japan, in the 1970’s, I realised that I should record my personal observations about health and other experiences and that could be valuable to other people in the future. My accumulative and updating journal ‘Resources: sources and resources for occupational health’ in the 1980’s was indeed a practical attempt to make my professional observations available widely.

When I was elected as a councillor, in the London Borough of Hounslow, I decided that rather than health and education “which I know about”, I would do planning. Open House London offered excellent training as did TfL (Transport for London). Their training and ‘councillor‘ status gave me the confidence to contribute in other professional groups where I was often the only ‘political elected’ person or representative of local government.

Resulting from my research for Resources and beyond, I have followed threads on health, environment, third sector (for example NCVO), and others. I have done biblical translations and Bible-related content, and created a dictionary, that is to be available as open source, and is suitable for teachers and students of English as a second or additional language. I’ve followed KTN and Innovate UK from the early days. Since becoming a councillor, I have also engaged with local government and national government information sources.

After a long period of illness, pneumonia and sequelae in 2009-10 I started to engage or re-engage within something like a five-mile radius. I had moved to Hillingdon after selling my maisonette on the day that I had been elected as a councillor in Hounslow, so had not built strong local roots. The social worker at the hospital suggested that I join the U3A, an Age UK social group and activities at the local Leisure centre. I did those things.

To facilitate my rehabilitation, my church leader wanted me to re-order the church library and voluntarily work in the office each week, which I did. Supervision, feedback and related engagement were invisible. When the church’s new office and community room were being refurbished last year – that stopped. In spite of enquiries, the library is still in boxes, and there has been no discussion about possible resumption.

After being with the Age UK social group for over a year I moved to being a volunteer in an ‘Aging well’ group where I was able to express my creativity. I joined the U3A Science, Geology and Digital photography groups but gradually discontinued after about three years. Physical distance and the exclusive social climate discouraged me. After about three years I gradually desisted from both in favour of walking, especially in a short-lived walking group, that went outside my normal range.

As I regained confidence I cruised, to enjoy a Christian history theme, around the British Isles and eighteen months later cruised, with the same captain, to biblical sites in the Mediterranean. Both cruises were very personally affirming with great personal engagement.

I did attend some professional meetings, as earlier, and have continued that engagement that is growing again now. I started to attend some London Borough of Hillingdon meetings. However, still being a newcomer to the borough made engagement difficult.

I hosted a highly qualified nurse from Papua New Guinea for the six-month duration of her one day a week course in tropical medicine. We exchanged experiences and knowledge. We walked miles together and she was amazed as my ‘dead’ vine and other trees gradually displayed their full glory in the especially long spring. I saw our beautiful natural environment through new eyes.

While attending an older people’s consultation group at the Civic Centre I signed up to BORG (Brunel Older People’s Reference Group). That engagement has been very personally rewarding. BORG invited us to an event to discuss a research project (and they fed us). A few weeks later we get a letter describing the research project and participant requirements. If eligible, we were encouraged to sign up. When the study was finished we got an invitation to the report day. Several universities or other groups may get involved (and they feed us!). As the most proactive BORG member, I now attend lots of other events at the University and am gradually being rewarded by growing engagement and recognition.

I participated in a Brunel research study on loneliness in the elderly. I noted that digital photography was increasing the quality, intensity and interest of my observations, especially of the natural and built environment. That allowed engagement with the environment but not proper engagement with people, which was becoming more difficult.

I lost my closest female friend, my adopted brother’s wife, in 2009, and after five or so years in various care homes, my older sister and my former room-mate, in early 2018. So, the people who really knew me have gone.

When the Age UK ‘Aging well’ group closed I moved to a group of mainly Punjabi speaking women. where I join in the exercises, move lots of chairs, and usually play Rummikub ‘open handed’ with one to three group members.

There are sometimes two or more weeks in the summer and at Christmas when engagement stops. Yes, one does get invited out on Christmas Day. I usually carve the turkeys at St John’s, West Ealing for the ‘soup kitchen’ Christmas dinner but then go to a home for the rest of the day. I also call available people together for a muddy walk between Christmas and the New year, ploughman’s lunch and board games afterwards.

At some point, I realised that when I went to a meeting ‘in town’ (London), I built in exercise including cardio exercise by walking up the escalators and stairs. I also realised that organisers were glad to welcome and engage with attendees. Also, that at London meetings one often met with and could engage with leaders, especially, the professors at the BCS Women and related meetings. I use my Freedom pass and started to look for more frequent events ‘in town’.

Knowing that one will have one or more meaningful engagement in which one can offer some useful contribution brings me deep pleasure.

Thank you, Lucy and Lucidity Network, for enabling such purposeful engagement even between the physical meetings!

Genevieve is the oldest (and one of the most engaged!) members of Lucidity Network, if you need a hand reawakening your mojo come join our free Facebook community dedicated to clearer thinking for better results. You’ll also be privy to upcoming events and find out when the network is open to new members.

Genevieve M Hibbs former: nurse (general and occupational health), midwife, Christian missionary, lecturer, elected councillor, mayor and a member of the Lucidity Network.

Top tips to innovate with confidence

Innovation - the anxiety gap

I first met Roland when I was participating in a workshop that he was running in the early days of 100%Open. Then I was a client when they helped the NSPCC (where I worked) with some new thinking and later I went on to work as a freelance associate for 100%Open.

This is how stuff happens. Work gets done when you know people, understand what they do and trust them. Relationships can shift and change over time, but I’ve found that when you want something done you start with going to your trusted network and if you don’t know how to do something you go to your trusted network and find a person that can. So it’s important to build your networks before you need them.

I wanted to share my top take-outs about innovating with confidence from the webinar with Roland.

Not everyone is an extrovert

Innovation workshops where the most extroverted person gets the most air space and the workshop goes in the direction of their ideas aren’t great. That’s why having a good facilitator is important, to ensure that everyone gets to contribute. Roland introduced us to ‘brain writing’ where people write down their ideas to solve a problem on their own first. Then the ideas are shared and discussed. Often there are similar ideas which indicates a shared direction and it means that everyone gets to input from the start.

The 2 pizza rule

Jeff Bezos is accredited with this simple rule to keep groups working on new ideas and projects small. If your group of innovators can eat more than 2 pizzas (assuming that you are dealing with average appetites) then it’s too big!

Innovation is a ‘U shaped’ process

At the start of an innovation process, everyone is enthusiastic and excited. The same happens at the end of the process where a product gets to market. In the middle it can be a whole different story, organisational treacle and antibodies get in the way and we can run out of momentum, budget and energy. (I sometimes refer to this as the curve of doom). The point is, if you know this when you embark on an innovation project it’s helpful, as when you are at the bottom of the U shaped curve you know that there is hope! And that if you persevere that you will come out the other side.

The anxiety gap

This is when expectations don’t match delivery. Usually, in an innovation project the flurry of tangible activity happens near to the delivery date, so reporting on progress can feel slow until the launch. It’s the same feeling as cramming for an exam at the last minute, or pulling an all-nighter to meet a deadline. You deliver but it’s not until the end that delivery can match expectations.

Get people to vote with their feet

In a workshop people are often asked to vote on their favourite idea. Sense check this by asking people what idea they would like to spend time in the workshop developing. If no one wants to work on it there is a disconnect. The idea will struggle to get off the ground if there is no enthusiasm to develop it at the start.
Go as fast as you can. It’s better to get something into the market and test it quickly than keep tinkering around until something is perfect. The best way to make improvements is to get real feedback from real customers.

The ‘How to innovate with confidence webinar with Roland Harwood is part of the exclusive content available to Lucidity Network members.

The Lucidity Network is designed to help you build your networks before you need them and take the lead in getting the results you want. It’s a pick and mix of online and offline practical tools and advice as well as access to a dynamic network of expertise.We’re open for new members a few times a year. Sign up to the waiting list to be the first to know when the Network is open for new members. In the meantime you can join the Lucidity Community free Facebook group  for clearer thinking and better results.