Seven (or Eight) Reasons Why Executive Coaches Need ACT

I’ve been been talking to fellow coaches at Ashridge Business School about the benefits of using ACT as part of coaching.

In the interests of space I won’t try to explain what ACT is, but will restrict myself to listing some of the benefits of using it in a coaching context.  My intention is to generate responses below, which I’ve learned are nearly always more valuable than mine.

  1. Evidence-based. If coaching is to be progressive and credible, then the interventions used should have been shown to be effective. They should have achieved a desired effect over and above alternative interventions.  Over 100 Randomised Control Trials now show ACT works, with most of these in the last 5 years.
  2. Theory-based. ACT is based on a clear theory which attempts to explain something fundamental: how language and thinking influences human behaviour. Because of this theoretical basis, ACT is clear about why changes happen, i.e. the mechanisms of change.  When using ACT, coaches know that it works and why it works.  In session, this enables coaching to become more accurate, as ACT coaches can focus exclusively on the active ingredients of behaviour change.
  3. Liberating.  Just in case this is sounding too hard-edged, in practice ACT is deeply personal because it puts people in contact with the things they truly care about (if you haven’t read this post by Rachel, please do). The aim is to increase psychological flexibility – the ability to choose one’s behaviour even when experiencing difficult thoughts and emotions. For some people, moving towards one’s values is only plearn_from_your_past_mistakesossible in the presence of immense pain. But by increasing flexibility, they can be liberated to do just that…and the world opens up before them.
  4. Universality. ACT is a therapy, but it is not only a therapy. The 100 RCTs apply to almost every outcome you can think of; from smoking cessation to chronic pain to workplace performance. By promoting psychological flexibility ACT enables people to choose their behaviour with greater purpose, broadening peoples’ choices in life. This is therefore a fundamental life skill which applies equally to the clinic and the boardroom. (And don’t get me started on schools…).
  5. Mindfulness, with a purpose. Yes, this is another trendy mindfulness-based intervention and ACT benefits from the immediacy and vitality of being strongly in the moment.  At the same time, ACT is more than just mindfulness; it is mindfulness withlightsabercrop_large_verge_medium_landscape a purpose. It uses mindfulness as a call to action, for people to get out of their minds and into their lives, rather than a desirable end state in itself. This is mindfulness used as a lightsaber, to help deal with the danger and messiness of real life.
  6. Practical and pragmatic. ACT has strong behavioural roots, which means that coaching conversations are primarily about tangible and practical behaviour change. ACT has a cognitive component of course, but there is no ‘right’ mindset to achieve, no ‘good’ way to think.  Behaviour is not judged as ‘good’ or ‘bad’, but pragmatically assessed for its ‘workability’, i.e. whether a given action works over the long term.
  7. Consistency. Because of ACT’s theoretical roots, coaches work to a single, coherent and testable model of human behaviour. This allows coaches to multiply reinforce or model psychological flexibility, lending coherence and consistency to sessions. This contrasts with other approaches that more resemble a collection of techniques.   NLP is a good example, as it borrows a number of tools and techniques and relates them to a theory based on language. However, this model has not stood up to scrutiny, and is therefore haphazard pseudoscience.
  8. Ignore this final point.  In ACT training you are taught not to believe what the ACT text books tell you, or what Steve Hayes tells you, or even what your mind tells you. You are taught to trust your own experience of what works. So here is my experience…

Before ACT I was a fairly good coach. I established good relationships, was sensitive, brave and as a former consultant I had wide experience.

But post-ACT, everything is different.  When my mind tells me that everything is going wrong, that I am incompetent, that I am a terrible psychologist, I can respond with compassion for myself instead of reacting.

This tiny breathing space allows me more options for responding to my client than I had before. Maybe I will share my experience and model acceptance, maybe I will choose to refocus on the working alliance, or maybe I will reconnect to what matters to me, and recommit to being of service to another human being.

As a result, I feel as though I am more purposeful as a coach, making more of a difference, helping good people do good work in often bad systems.  And that’s not a bad way to spend my time on earth.

But then, of course, don’t believe what I tell you either….

 

Postscript

If coaches need ACT, it is equally clear that ACT needs coaches.  We in ACBS want to change the world for the better….and coaches are out there, right now, having helping conversations with powerful people.

I believe coaches are a force for immense good – bringing much-needed support and challenge to people who may not receive this elsewhere. If we want to get  evidence-based practice into the water supply, then we must learn from coaches and welcome them. 

My next post will cover this very thing.

Posted in Acceptance and Commitment Training (ACT), Behaviour change, Psychological Flexibility, Values, Work | Tagged , | 3 Comments

A Letter to The Escape Tribe

For regular WWA readers, some context.  I’ve been working as one of the Faculty at the brilliant Escape School, in particular an amazing Tribe of 50 people who have been on a 3 month journey to get unstuck and do something more meaningful with their careers.  It was so enjoyable and moving that I wanted to write them a short letter…and I’m sharing it here because it is hopefully a good example of ACT being used in coaching (and getting into the water supply).

Dear Escape Tribe,

I can’t tell you my admiration for your courage to stand for something in your lives, even in the presence of your fears. It feels like a privilege to watch you and work with you; in many ways one of the highlights of my career. So I wanted to write you my own letter, perhaps because I was so moved by those you wrote to yourselves…

Get out of your mind and into your life

 This is a great book with a cheesy title, yet which captures a critical idea in psychology.

Society teaches us to think that if we can only get more confident, certain, less anxious etc, then all will be well. But it’s really the other way round. Thinking follows behaviour. From another great book:

“We think that the key to successful career change is knowing what we want to do next and then using that knowledge to guide our actions. But change usually happens the other way round. Doing comes first, knowing second”. 

Herminia Ibarra, Working Identity

Remember the anemone

When stuck, our minds often tell us that the action we must take has to be big and bold.

If that works for you then great, go for it.  But if it doesn’t, think of an anemone.

If you aren’t willing to open your whole self up to some big change, see if you can be willing to start by opening one tentacle out into the ocean; exploring and experimenting.

anemone

Experiential avoidance will always be an option….

Our minds can always find an excuse not to do difficult things. And that is normal.

But if avoidance becomes our objective, then it narrows our lives.  And over a lifetime this can lead us to feel trapped – trapped in prisons made only by the words in our minds.

Picture1

Values are about the here and now

Instead of seeing values as ‘out there’, a remote and distant pipe dream, remember that they are accessible to you right now.

You have a choice to tune into them and show up to them, right now.  What will you stand for in this moment?  Put enough of these moments together and you become a different person.

‘The road less travelled’ is less travelled for a reason

The irony of human existence is that if something feels important to us then it will have a flipside which feels scary.

If you dare greatly, you will feel fear. If you commit to love then you risk rejection.

Happiness and sadness are not exclusive, but intimately connected.  They grow weak together, or strong together.

Acceptance changes everything

Once you start those first few steps out in the real world, the feedback you receive may be mixed.  If avoiding pain is your objective then it is tempting to retreat into the narrow repertoires of behaviour that have trapped you.

But if you are willing to accept yourself – that is, the whole of yourself – then you will have pain and joy, anxiety and meaning.

Only if you can accept the thorn, do you get to keep the rose.

Don’t forget; the world needs you

Don’t be fooled into thinking there is nothing for you to do. The world is full of challenges which need you – your skills, talent and energy.

This may not be fighting great battles of justice or injustice, but contributing to the world in the best, most vital version of your self.

That is really what the world needs more than ever.

Therefore, for yourselves, but not only for yourselves, may you all find the courage to keep going.

And in so doing, may you all be ignited.

with huge thanks, admiration and hope for all of you,

Rob

What I have Learned So Far

Meditation is old and honorable, so why should I
not sit, every morning of my life, on the hillside,
looking into the shining world?

Because, properly
attended to, delight, as well as havoc, is suggestion.
Can one be passionate about the just, the
ideal, the sublime, the holy and yet commit
to no labor in its cause? I don’t think so.

All summations have a beginning, all effect has a
story, all kindness begins with the sown seed.
The gospel of light is the crossroads of indolence, or action.

Be ignited, or be gone.

Posted in Acceptance and Commitment Training (ACT), Behaviour change, Careers, Decision making, Meaning, Psychological Flexibility, Values, Work | Tagged , | 2 Comments

Getting Things Done (2.0)

Perhaps in common with other people who run their own business, I am mildly obsessed by productivity techniques.  From apps that help organise work, manage attention, to ways of filtering emails and using technology to help limit the impact of technology – I am always a bit obsessive interested.

One of the best productivity systems is David Allen’s Getting Things Done, where he explains why we need a system (a ‘second brain’) which we trust if we are to work without   distraction.

It’s great stuff, but I think ACT has much to add to his system, in particular two key ideas:

1.  Clarify values.  The distinctive problem with knowledge work is that it is difficult to know what the ‘right’ work is at any given moment.  There are so many competing priorities; should I be writing this blog or perfecting a proposal?

For knowledge workers, how we define our work is our most important task, so a clear understanding of what matters to us – what we want to stand for – will help.  I certainly want to stand for more than winning commercial contracts, so hello dear reader.

2.  Acceptance.  So often productivity is not actually at the mercy of external factors, but our own thoughts and emotions.  For example, I know that if a task makes me anxious or bored then I will find a sudden urge to clean the shiny handles on my kitchen cupboards.

shiny cupboard

Must…shine…handles

This is where all the advice to do work you love or find your passion is so dangerous.  If we focus on how we feel during a task, we start to hand control of our lives over to our emotions.  And our emotions – even the ones we want – are not really in our control, or reliable bellwethers of where to head next.

MoritaThe most quotable psychologist in this area is Shoma Morita –> who always makes a point of separating how we feel from what we do:

“Begin taking action now, while being neurotic or imperfect, or a procrastinator or unhealthy or lazy or any other label by which you inaccurately describe yourself. Go ahead and be the best imperfect person you can be and get started on those things you want to accomplish before you die”.

Ultimately it is only by holding our emotions lightly – by committing to our values in the presence of anxiety and boredom if necessary – that we will build the kind of working life we want.  Or, as Morita says:

When running up a hill, it is all right to give up as many times as you wish – as long as your feet keep moving.

 

(And as my mind says ‘check this post one more time’ with my finger I press…PUBLISH).

Posted in Acceptance and Commitment Training (ACT), Behaviour change, Psychological Flexibility, Values, Work | Tagged , , | 6 Comments

What a Country GP Can Teach You About Fame and Fortune

My father was a doctor. When he finished medical school, he planned to pursue a career with some prestige attached to it. He was going to become a surgeon or physician in some teaching hospital. He would work his way up the hierarchy until he was like Sir Lancelot Spratt, with a host of nurses, doctors, medical students and sundry allied health professionals traipsing after him, writing down his pronouncements and doing his bidding.

My mother had a different view of what sort of life would suit them and she persuaded my dad to instead become a country GP in a relatively poor part of Derbyshire. He spent much of his working life visiting patients in their cramped terraced houses or sitting in his surgery looking into the ears of snotty nosed children. He was not followed around by an entourage. His work was not with the rich or the famous and he didn’t become rich or famous himself. On the surface, he might seem like a relatively insignificant figure.

But if you walk into the local newsagent with my father, who has been retired for 14 years now, it is very likely that someone will rush up to him and say something like, ‘Oh Dr Collis, It is my lovely, lovely Dr Collis’.

In his small way, in this small village in the middle of England, my dad is famous. He is famous to these people because he was very, very kind and caring to them at a point in their life when they needed this more than anything. Because he listened to his patients with great interest, even if they were telling him about problems with endless green snotty noses. He started with the assumption that his patients mattered and their worries were important and that meant everything to them.

My mother is also ‘famous’ in this small village in Derbyshire. She is famous for her stalwart support of people through the tough times of life, for her capacity to be with people through the periods of grief, loneliness and overwhelmingly bad odds that visit us all. People often say to me, ‘I don’t know what we would have done without your Mum when…happened.’

My parents remind me of the wonderful poem, ‘Famous’  by Naomi Shihab Nye, here is an excerpt:

The river is famous to the fish
….
I want to be famous in the way a pulley is famous,
or a buttonhole, not because it did anything spectacular,
but because it never forgot what it could do.

There is so much written about how to become successful. But the success these articles describe is about fame and fortune rather than the gratitude of a middle aged lady in the local newsagent. And that is a problem.

It is a problem because chasing money and status sucks vitality out of life.

It is a problem because pursuing status is associated with less happiness; less satisfaction with life and also more anxiety.

It is a problem because chasing prestige leads you to focus energy on things that aren’t really important to you:

“What you should not do, I think, is worry about the opinion of anyone beyond your friends. You shouldn’t worry about prestige. Prestige is the opinion of the rest of the world…..Prestige is like a powerful magnet that warps even your beliefs about what you enjoy. It causes you to work not on what you like but what you’d like to like…Prestige is just fossilised inspiration. If you do anything well enough, you’ll make it prestigious…

Prestige is especially dangerous to the ambitious. If you want to make ambitious people waste their time on errands, the way to do it is to bait the hook with prestige. That’s the recipe for getting people to give talks, write forewords, serve on committees, be department heads, and so on. It might be a good rule to simply avoid any prestigious task. If it didn’t suck, they wouldn’t have had to make it prestigious.’ Paul Graham

When you are in your late 70’s, as my father is. What will touch you most:

  • That you rose through the corporate ranks?
  • That you earned lots of money and drove a fancy car?
  • That you were, in your own world, a Lancelot Spratt?

Or,

  • That somewhere there is a person; someone who, like you, is insignificant in the scheme of things; and they remember how you treated them?
  • That somewhere there is a piece of work, something that was done really well…by you.

If you were famous in these small ways – what would you choose to be famous for?

Posted in Acceptance and Commitment Training (ACT), Values | Tagged , , , , , | 3 Comments

Creating Nurturing Environments

I want to highly recommend this podcast to you.
Trent Codd talking with Anthony Biglan about creating nurturing environments.

Key points for me:
There are now many randomised controlled trials of family and community interventions that have been shown to make a significant difference to the development of children and adolescents. We now have the science to impact on problems that we used to think were intractable.
Helping parents let go of harsh, critical or coercive approaches and become more nurturing, supportive, loving and caring is important.

If we want to build well being then we need to create environments that:
– are richly reinforcing of pro-social behaviour
– limit opportunities and cues for damaging behaviour
– encourage psychological flexibility

Dr Biglan goes on to talk about a range of approaches that have been shown to help to create these environments.

His suggestions are highly relevant for organisations.

What would it be like if leaders decided they were going to create nurturing environments at work?

I suspect that problems with employee retention, absenteeism and engagement would significantly improve.

You can read more about Dr Biglan’s new book The Nurture Effect here.

Posted in Behaviour change, Health, Psychological Flexibility, Stress and resilience, Work | Tagged , , | Leave a comment

How Mindfulness And Compassion Could Help You Do What Really Matters

The end of one year and the beginning of another is often an opportunity to torment ourselves with difficult questions:
Did I give enough energy to the things that really matter to me?
Did I give too much energy to things that aren’t important in the long term?
Did I live my values? (To get a visual picture of this, you might fill out Tobias Lundgren’s Values Bulls Eye.)

When you review the previous year, it is likely that you have done well in some areas of your life and have some regrets about others. We often don’t devote as much time and energy as we would like, to what really matters . We often don’t live our values as consistently as we want. We frequently waste time and energy on things that, it turns out, don’t really matter in the long run.

When you consider the aspects of life you neglected last year, you may notice that some are very familiar to you. They will have shown up for you many times over the course of your life. Perhaps there is some aspiration that is important to you, that just keeps being put to one side?

To give you an example.

Since I was 11, I have wanted to be a writer. I love reading and I wanted to be like the authors I admired. I wanted to be one of those people, the people that befriend strangers by sharing their thoughts in a book.
I have started many books but, despite this deep desire to be an author, I have never finished writing a book. This desire to write seems to matter a lot to me but each year goes by and I still don’t accomplish my goal.

A couple of years ago, I turned 50 and I realised that time was running out. If I really want to be an author, I need to knuckle down and actually write a book. So I started another book. It is on a topic that matters to me (Meaningful Success). Sitting at my Mac trying to express my ideas with honesty and courage is hard and scary and wonderful. Two years later and I am still wading through this project. Trying to create something useful. Something that isn’t rubbish. In the process, I am discovering that this writing lark is harder than it looks!

But even though this matters deeply to me. Even though I love writing. Even though every thing I read about how to become a good writer starts with the advice – just write.
I often don’t write. My days are filled with other stuff. Stuff that isn’t writing.

How about you? What are the goals that really matter to you? The goals that year after year, you don’t quite manage to give enough time and energy to? It could be:

Creating a beautiful garden;
spending more time playing with the kids;
travelling to beautiful and exotic places;
learning to play an instrument or speak another language….
What is the goal that calls from your heart?

And …what gets in the way of you pursuing that goal?

There are lots of reasons why we don’t pursue these important goals with the necessary energy and passion. One reason that seems increasingly common is, ‘I am too busy.’

So what are we too busy doing?
If you analyse what you are too busy doing, you can divide your actions into:
1. Things that were genuinely, at that moment, a higher priority than the important but non urgent task.
For example: spending time with the people you love; caring for your fragile human body; doing meaningful work; earning enough money to pay the bills; volunteering for causes that matter to you…
These choices are valued actions. You are being the person you want to be. Life is full of conflicting priorities, can you notice these choices and be gentle to yourself about them?

2. Things that, at that moment, felt like they were a higher priority than the important but non urgent task but they actually weren’t.
For example: trying to impress or please people; trying to earn more money than you need; doing things just to get prestige or recognition; doing things to avoid unwanted feelings.
This is a recurring problem for many of us. I certainly keep getting hooked by these activities. I look back on my life and I have spent too much time focussing on things that seemed important at the time, but actually, from the perspective of a few months or years later, I realise didn’t really matter.

3. Things that, at that moment, didn’t even feel like they were a higher priority than the important but non urgent task.
This is basically all the things we do to procrastinate and avoid the harder stuff. It might be: watching inane TV or silly YouTube clips; checking in on Facebook; going shopping. (NB These activities can also be acts of self care – in which case they are category one activities – only you can decide this.)

At this point I could just tell you to make sure you focus your energy on the right things. But I don’t think that advice is very helpful. I know it doesn’t work for me.

So I want to encourage you to do something different. To start gently.

I want to suggest that mindfulness and compassion might be a better response.

Just start by noticing with curiosity what you are doing. In real time. Notice which category your behaviour is in. You might also notice if you tend to berate yourself for spending time on the ‘wrong’ things. How effective has this harshness been for you? What would happen if, instead, you responded with compassionate understanding of your human failings?

Instead of harshness, could you notice how each behaviour feels? Notice how it feels in your body as you take these various actions? What emotions are you feeling? Notice which circumstances seem to encourage you to do which types of behaviour. Are there any common themes?

For me the ‘category two’ activities – the ones that seem important at the time but actually aren’t important- are often associated with a scrabbly feeling, like I am desperately trying to get something. At those times, if I pause and notice what is going on inside me; I realise that I am often hooked by thoughts that I am not good enough in some way and/or there isn’t enough of what I think I need. The best response to this seems to be to pause and breathe. To turn to myself in kindness. To be willing to be with myself and the thoughts that I am not adequate or the world is not the way I want it to be.

‘Category three’ activities – the ones where I know I am frittering time away – sometimes feel to me like I am hiding out. Trying not to think about the scary task I am avoiding. At other times these activities are accompanied by a whiny voice – ‘I don’t want to…I am too tired…I deserve a break…It is too hard…’ It feels like when I was a kid and I used to put my fingers in my ears and loudly say ‘I can’t hear you…LA…LA…LA…I can’t hear you’.
If I am courageous enough to pause and check in. I notice the thoughts and feelings I am trying to avoid. Can I turn towards these feelings with compassion, knowing they are part of being human?

I want to encourage you to do the same. Instead of trying to get it right. Instead of fighting with yourself.

Just notice.

Notice whether what you are doing is moving you towards your values; towards what matters to you or whether it is taking you away.

Notice what is going on inside you at those moments.

Be mindful and curious.

Turn towards yourself with compassion.

And then notice what happens next.

It may be that you will make a small move towards what matters. It may be that you won’t.

Could you notice that with compassion and curiosity?

Posted in Acceptance and Commitment Training (ACT), Behaviour change, Mindfulness, Psychological Flexibility, Values | Tagged , , , , | Leave a comment

2014 in review

The WordPress.com stats helper monkeys prepared a 2014 annual report for this blog.

Here’s an excerpt:

The concert hall at the Sydney Opera House holds 2,700 people. This blog was viewed about 39,000 times in 2014. If it were a concert at Sydney Opera House, it would take about 14 sold-out performances for that many people to see it.

Click here to see the complete report.

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