The Leadership Lesson Hidden In BTS’s Grammy Protest


A global pop group may seem like an unlikely case study in complexity leadership, but BTS’s Grammy protest shows something leaders often struggle to trust: influence does not come from controlling people’s responses. It comes from living your values so consistently that, when the unexpected happens, people already know how to act.

For years, I have taught leaders how to navigate complexity. One of the central challenges for leaders is to accept that they cannot control outcomes. They can, however, shape the conditions from which constructive responses become more likely. Often, this happens through the everyday choices leaders make: small, repeated actions that teach people what matters before a crisis or disruption arrives.

A few days ago, I watched that theory play out in real time, in a place I did not expect: the relationship between BTS and ARMY (the name BTS fans use for their collective community). What looked at first like a fandom response to an awards controversy became, to me, a vivid example of how culture carries leadership when direct instruction is absent. BTS had not simply prompted a fan reaction; over time, they had helped cultivate a shared culture of meaning, dignity and refusal to be diminished. So when the Grammy controversy arrived, ARMY’s response did not need to be scripted. It emerged from a culture already alive with those values.


The backstory

Recently, the National Recording Academy, which runs the Grammys, introduced a new Asian pop category. The decision was immediately contested. To many observers, it looked less like inclusion and more like a form of containment: a separate space for Asian artists rather than full recognition in the major categories. Associate Professor Jay Song, from the Australian National University, put the concern bluntly when she described the Grammys’ decision to create an “Asian” category as “pathetic and defeatist, and somewhat racist.” ABC News

For BTS fans the announcement landed on already raw ground. Many were still frustrated by the 2021 Grammys, when the show repeatedly teased BTS’s performance throughout the ceremony after the group had already lost its category. As Bryan Rolli wrote in Forbes, viewers complained that the Grammys had “incessantly” hyped the Korean pop septet’s performance, with many joking that the show was holding BTS and their fans hostage.

So when the new category was announced, the old language resurfaced. ARMY began talking again about the “Scammys.”

Then BTS announced that they would not submit their music for Grammy consideration. This was a big deal. BTS had spoken openly for years about their dream of earning a Grammy, and their current album, Arirang, seemed clearly in the running.

BTS explained the decision this way: ‘We hope our music can be heard and loved for what it is, rather than being divided by region or language,’ and then thanked ARMY for standing beside them.


What emerged

The initial response from ARMY was what you would expect: messages of support for BTS’s decision. But then something more interesting happened. Within twelve hours of BTS’s statement, Aliens — a BTS song that had not been released as a single and was not on the charts — reached number one on iTunes in 78 regions, including the US.

Aliens reflects BTS’s experience of alienation within the Western entertainment industry, their pride as Koreans, and their refusal to be boxed in by industry expectations.

Through thousands of actions and interactions across the community, Aliens emerged as ARMY’s symbolic response to BTS’s decision. Like many others, I read the announcement and then reached for the song. It seemed to hold something of how the moment felt. Then I saw on Reddit that Aliens was rising in the iTunes charts. It felt strangely moving to realise that so many fans across the world had responded in the same way, so I listened a few more times. Soon, Aliens had reached number one across multiple countries.

Across social media, ARMY expressed pride in the way the community had responded.

From a complexity leadership perspective, the important point is that BTS had not directed the response. It emerged.

Although the announcement was significant, ARMY’s response grew out of thousands of shared moments that BTS and ARMY had co-created across the previous twelve years.

In that time, BTS have not simply built a fanbase; they have nurtured a shared way of making sense of the world.

Culture isn’t created by telling people what is important

Watching this unfold made me think about how leaders shape the conditions in which shared meaning develops.

Across years of shared experience, BTS have sung about identity, belonging, mental health, ambition, kindness, love and self-acceptance. They have spoken at the United Nations about the importance of expressing oneself, and at the White House about anti-Asian hate. They have also spent countless hours on camera sharing ordinary moments of life: exploring new countries, chatting, laughing, playing games, cooking, eating and even tidying up.

Gradually, a coherent way of being in the world became evident: a shared form of meaning-making. So, when something unexpected happened, people did not need to be told what it meant; they knew how to interpret it.

That, I think, is what made ARMY’s response to the Grammy announcement possible.


How Values Create Culture

It seems to me that the thread connecting BTS’s leadership with ARMY’s response was the consistent expression of sincerely held values.

This is where Acceptance and Commitment Training (ACT) has something important to contribute to complexity leadership.

In ACT, we spend a great deal of time helping leaders clarify what genuinely matters to them, because values shape behaviour.

Only sincerely held values can sustain the kind of behavioural consistency that, gradually, becomes a recognisable pattern.

Anyone can act compassionately for a while. Most of us can use the language of psychological safety in an important meeting or keynote. The real test comes in the everyday interactions of leadership. When we are tired or under pressure, our behaviour drifts. It either reflects what we truly value or becomes shaped by the need to avoid discomfort.

That is why sincerity matters. It makes sustained consistency possible.

If compassion genuinely matters to me, it will naturally find expression in how I listen, how I disagree, how I respond when I am frustrated, how I speak about people when they are not in the room, and in countless other moments that nobody notices individually.

Through repeated everyday moments, people experience those values as a recognisable way of being. That consistency becomes part of the shared culture. From there, coordinated, intelligent behaviour can emerge without anyone needing to prescribe it.

Perhaps this is one pathway by which complexity leadership can be both simpler and more demanding than we usually imagine.


Why this gives me hope

Watching Aliens climb the charts, I realised this was the first time I’d experienced that process from inside a system rather than observing it from the outside.

The feeling that surprised me was pride. Inadvertently, I had become part of a community

that had responded to a principled act with another small, symbolic act that felt deeply aligned with a culture formed through years of shared experience.

What surprised me most was the hope it gave me.

This is what the BTS example makes tangible: Leaders cannot prescribe or predict every response, but they can cultivate the values, relationships and conditions that help people make coherent decisions when no instruction exists.

What if the heart of complexity leadership is living your values sincerely and consistently enough that, when the unexpected happens, people already know how to respond?

Looking back, the remarkable thing was not simply that Aliens reached number one. The remarkable thing was that millions of people, spread across countries and platforms, independently recognised it as the right song.

There was no need for a coordinated campaign, or for BTS to tell ARMY how to respond. The judgement had already been distributed through the culture BTS and ARMY had built together across twelve years of shared experience.

Perhaps the heart of this kind of leadership is living your values sincerely and consistently enough that, when the unexpected happens, people already know how to respond.

For someone who spends her life helping leaders work in complexity, that felt less like fan behaviour and more like a leadership masterclass.

A new research article; Increasing workforce psychological flexibility through organization-wide training

Well it only took 7 or 8 years….!

Finally I have had my doctoral research published – in the prestigious JCBS no less!

Here is the link to the article.

I think there are 3 reasons why the research was interesting and relevant to organisations:

💡#1: It was an organisation-wide study of organisational resilience with a sample size 5-times larger than usual. Training was mandatory so it reached people who hadn’t volunteered to be there (pretty unusual in research)

💡#2: Findings showed that psychological flexibility can be improved by a single (half-day) training session

💡#3: In turn, psychological flexibility was associated with improvements to resilience reduced burnout risk and enhanced performance.

But in some ways the most exciting finding was that the training helped different people in different ways, which is in line with theory.

For example, if someone took the training with high levels of exhaustion to begin with, they tended to gain greater wellbeing from the session.

But for those who were less exhausted to begin with, they tend to gain greater accomplishment from the training.

This makes so much sense from a theoretical, but also personal, perspective. Have you ever felt you ‘took what you needed’ from a training session?

That’s what appears to have happened here.

In my next post I will talk about the story of this research (including babies and driving and training through the snowy wilds of Sweden and applying ACT to my own life) and give some much needed ‘thank yous’ – but for now I hope people enjoy reading the paper.

To be continued…

From ‘computer says no’, to ‘no, computer’

There is a famous character in Little Britain called Carole Beer, a computer operator who famously responds to reasonable customer requests with the phrase:

“Computer says no”

This captured something funny and true about our relationship with computers…a tendency to blindly believe whatever they say, and to allow this to override our own intuition (and in Carole’s case, humanity).

I was reminded of this when I watched Mr Bates vs The Post Office, a brilliant series made by one of my clients, ITV.

The Post Office scandal is one of the biggest ever scandals in the UK, where hundreds of sub-postmasters were incorrectly convicted of theft and false accounting, based on the output of a new computer system.

When sub-postmasters recorded financial shortfalls in the new system, people believed the system rather than the humans. 

The blank, unquestioning faith in computers destroyed lives and led to despair, bankruptcy and suicide.

Only the scepticism and courage of a handful of people stood in the way. 

One, Alan Bates, refused to accept that the computer was correct and instead trusted his instincts that something was amiss with the computers. 

He was right.

Learning scepticism of thoughts

In ACT we are taught to treat our own thoughts and emotions with a degree of scepticism. 

We learn to see our thoughts not as ‘the truth’ but rather as hypotheses to be evaluated by whether they are helpful or not.

If we were to act as though these thoughts were true, what would that lead? 

Could other perspectives or explanations be possible?

It’s like the famous Emo Phillips line:

Learning this scepticism of our thoughts can be liberating, as we learn that we don’t have to do everything our minds tell us to do. 

Learning scepticism of technology

It occurs to me that we need to learn this scepticism when it comes to using technology.

We should be teaching people that outputs of technology are products of humanity, and so are flawed, limited, biased and frequently, plain wrong.

In this era of AI, algorithms, quantified selves and deep fakes, it is even more urgent to treat all outputs of technology with a degree of scepticism.

The alternative is a world where we place blind faith in technology, and where we no longer trust our own instincts. 

The very definition of inhumanity. I for one say ‘no’ to that.

EMOTIONAL EFFICACY TRAINING IN COACHING: ACCELERATING EMOTIONAL INTELLIGENCE, PSYCHOLOGICAL FLEXIBILITY AND RESILIENCE

By Aprilia West, PsyD, MT, PCC

Emotion efficacy refers to your capacity to effectively navigate emotional experience while responding in context-sensitive, values-based ways[1]. While many people still think of emotions as a topic for distressed clients in a therapeutic setting, the reality is you are always processing emotion on some level. And how well you harness your emotions shapes the choices you make. This makes the topic of emotional efficacy important not only for therapists but for coaches and any providers who are working with people around wellbeing and performance.[2]

Here’s why people need help increasing their emotion efficacy: emotions are your primary motivational system, they inform the estimated 35,000 choices you make everyda – for better and for worse. This happens because emotions are always sending you messages to motivate you to act in a certain way. However, while some messages tell what you actually care about – your values, others might simply arise from automatic default reactions, giving you “fake news” about what matters in a given moment.[3]

In other words, emotions don’t always read the room, e.g., after a long day you choose to Netflix-binge when going to the gym is actually more important to you.  Or, you avoid doing something (advocating for work-life boundaries) that you know is key to enhancing your quality of life. Why? Because your emotions urge you towards comfort, certainty, coherence and pleasure. This is why anyone with low emotion efficacy can easily end up moving away from what they care about and how they want to show up, personally and professionally.

In contrast, when you have high emotional efficacy you can decode emotional messages and override default emotional reactions. This leads to more effective choices and meaningful moves. Increasing your emotional efficacy naturally breaks the trance of default emotional reactivity, and can improve your resilience, psychological flexibility, and emotion intelligence.[4][5][6] This skills upgrade will help you harness your emotions and better tolerate stress and distress, overcome challenges, and attain higher performance levels.

WHEN YOU HAVE HIGH EMOTIONAL EFFICACY YOU CAN DECODE EMOTION MESSAGES AND OVERRIDE DEFAULT EMOTIONAL REACTIONS, THIS LEADS  TO MAKE MORE EFFECTIVE CHOICES AND MEANINGFUL MOVES.

While most therapists tend to have some training around working with emotion, coaches are often less skilled and less comfortable addressing low emotional efficacy. In fact, some research suggests that coaches often see emotions as conflicting with rationality, needing to be contained, and/or managed only in therapy.[7][8] This is a slow-dying, outdated understanding of the role of emotion in learning, change, human motivation and behavior.[9]

Consider a few non-clinical examples where coaching for emotional efficacy led to less reactive and more contextually adaptive choices:

  • A CEO in leadership coaching was seeking funding and while presenting his plan to investors when he gets offended by some of the questions asked. He interprets the queries as infantilizing, challenging of his expertise and showing ignorance of his industry. Instead of acting on the urge to shut down or get snarky, the CEO pauses, notices how the emotion trigger is showing up in his body and refocuses on what matters most to him: providing the information the investor needs to see why the company is a good fit for their portfolio.
  • A project manager in her mid-30’s in executive coaching is struggling with chronic burnout needs to talk to her boss about establishing more clear work/life boundaries to resource herself. Instead of acting on the urge to avoid the conversation she is able to tolerate her feeling of dread, thoughts about disappointing her boss, tension in her chest and throat and express her need to “clock out” after 6 pm and be unavailable until the next morning at 9 am.
  • An HR professional in executive coaching with performance anxiety is asked to give the annual talk at the company retreat. She has practiced and knows what she wants to say, but an hour before she begins to notice her heartrate speed up and she starts sweating profusely. Instead of acting on the urge to bow out or go home “sick,” she uses diaphragmatic breathing and the coping thought “this is scary, but not actually as dangerous as it feels” to calm herself down and is able to deliver an inspiring speech to the company.

Emotional efficacy skills have been shown to promote a more powerful and adaptive relationship with emotions and can lead to increases in wellbeing and performance[10]. Emotion efficacy training can be administered using a brief structured protocol or in a more flexible, functional way. Emotional efficacy training doesn’t just rely on insight; the learning is experiential. Clients practice in an activated state to simulate using the skills in real life scenarios to improve the client’s learning, retention and recall[11].

The 4 core emotional efficacy skills are rooted in evidence-based psychological processes:

  1. Emotion Awareness: noticing and labeling emotional STUF: sensations, thoughts, urges and feelings.

A lot of clients either aren’t aware of their emotional experience, or they think of emotions simply as feelings, and don’t realize the interplay between their sensations, thoughts and urges as well. Encouraging clients to practice mindfulness of all parts of their emotional experience can help them become more aware of their needs, interests, desires and yearnings and less vulnerable less helpful automatic reactions. Learning how to notice and breakdown the essential elements of their experience is the first step to becoming more intentional with their choices.

  1. Emotion Surfing: leaning into unwanted or distressing emotions without reacting

Because humans are wired to avoid discomfort, distress, challenge, it’s a whole new level to tolerate distress instead of acting on the urge to move away from it. It’s often a new and even weird idea not to act on intense emotions but to instead get curious about them. Encouraging clients to recognize and be intentional in moments of choice will help them connect the impact of their emotions on their decisions and behaviors. They can learn to harness their emotions to override automatic reactions and more effectively face challenge, stress and pain.

  1. Values-Based Action: understanding and aligning behavior with what matters most

Engaging meaningfully—especially when clients get triggered—takes knowing what matters most and being able to imagine how to align your behavior with it. This often means becoming more skillful interpreting emotion signals and being agile, intentional and creative enough to act on what matters most.  Knowing how to pivot to values-based moves opens up a whole new world of possibilities for clients, personally and professionally.

  1. Mindful Coping: regulating emotions to take values-based action

Knowing how to dial down emotional intensity can not only give clients the ability to refrain from escalating difficult situations, but also give them recovery time to focus on what matters and how they want to show up. Clients can benefit from coping strategies that disrupt emotional activation on a somatic, cognitive and affective level and find their way back to values-based action.

Dr. Aprilia West is a psychologist, coach, trainer and author of What You Feel Is Not All There Is, ACT For Your Best Life and coauthor of the clinician’s guide to Emotion Efficacy Therapy (EET) and Acceptance and Commitment Coaching in the Workplace.

For more information on emotional efficacy go to: www.emotionefficacy.com.

For information on trainings in using emotional efficacy with clients go to: www.drapriliawest.com/training.


[1] West, 2021. What You Feel Is Not All There Is.  En Masse Media, Los Angeles.

[2] Gross, J. J., & Thompson, R. A. (2007). Emotion Regulation: Conceptual Foundations. In J. J. Gross (Ed.), Handbook of emotion regulation (pp. 3–24). The Guilford Press.

[3] Greenberg, L.S.. (2004). Emotion–focused therapy. Clinical Psychology & Psychotherapy. 11. 3 – 16. 10.1002/cpp.388.

[4] Tugade, M. M., & Fredrickson, B. L. (2007). Regulation of positive emotions: Emotion regulation strategies that promote resilience. Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being, 8(3), 311–333. https://doi.org/10.1007/s10902-006-9015-4

[5] Gross, J. J., Richards, J. M., & John, O. P. (2006). Emotion Regulation in Everyday Life. In D. K. Snyder, J. Simpson, & J. N. Hughes (Eds.), Emotion regulation in couples and families: Pathways to dysfunction and health (pp. 13–35). American Psychological Association. https://doi.org/10.1037/11468-001

[6] Kashdan, T. B., Disabato, D. J., Goodman, F. R., Doorley, J. D., & McKnight, P. E. (2020). Understanding psychological flexibility: A multimethod exploration of pursuing valued goals despite the presence of distress. Psychological Assessment, 32(9), 829–850. https://doi.org/10.1037/pas0000834

[7] Fineman, S. (2010). Emotion in Organizations — A Critical Turn. In: Sieben, B., Wettergren, Å. (eds) Emotionalizing Organizations and Organizing Emotions. Palgrave Macmillan, London. https://doi.org/10.1057/9780230289895_2

[8] Pizarro, D. (2000). Nothing more than feelings? The role of emotions in moral judgment. Journal for the Theory of Social Behaviour, 30(4), 355–375. https://doi.org/10.1111/1468-5914.00135

[9] Cox, E., & Patrick, C. (2012). Managing emotions at work: How coaching affects retail support workers’ performance and motivation. International Journal of Evidence Based Coaching and Mentoring, 10(2), 34–51.

[10] http://www.emotionefficacytherapy.com/what-people-are-saying

[11] McKay & West (2016). Emotion Efficacy Therapy (EET). Context Press, Oakland, CA.

A Father’s Day post from New York

It is Father’s Day and I am traveling – this week in New York.

It’s days like this I worry that I am failing the Cat’s in the Cradle test of Fatherhood.

If you’ve never heard the song here it is:

This song really meant nothing to me until I became a Dad, and then it meant everything:

My son turned 10, just the other day

He said, “thanks for the ball, Dad, come on let’s play!

Can you teach me to throw?”

I said, “not today, I gotta a lot to do” He said, “that’s OK”

And he walked away but his smile never dimmed,

It said, “I’m gonna be like him, yeah,

you know I’m gonna be like him.”

And the cat’s in the cradle

And the silver spoon,

Little boy blue and the man in the moon

“When you coming home Dad?”

“I don’t when, but we’ll get together then, son,

You know we’ll have a good time then.”

Maybe you can imagine how the songs ends.

It is a hard listen, today.

I don’t think I am failing this test, but it is a reminder of the price of failure. 

Be present. Put the tech away.

Keep trying and don’t put it off, because the time is now. 

All we ever have, is now.

The 3-Space Model

*UPDATE*

This post by Dan Carter is very similar to the 3-space model described below:

https://www.linkedin.com/feed/update/urn:li:activity:7184014249415917570

The 3-Space model is a really flexible way of navigating transitions.

It is as relevant to elite athletes as it is to those in business.

Here’s how it works:

Imgine you have 30 or so seconds between work calls or meetings.

It is easy in that context to take the stress or emotion from one call into another. In turn this can impact behaviour in the next call, with the cycle potentially repeating.

This is a tricky challenge – 30 seconds is not long, after all!

And yet there are techniques that can help with fast emotion regulation and help us take more more effective action.

One of these is the 3-Space model.

Instead of doing nothing in the 30 seconds, divide the time into 3, roughly equal parts:

The First Space – Processing your emotions

In the first 10 seconds, try to tune into your body – what are you feeling? What thoughts are you experiencing? What emotions are you feeling? Where do these show up in your body?

The Second Space – Pausing to get present

In the next 10 seconds, see if you can intentionally pause to bring yourself into the present moment. You can do this by taking a couple of deep breaths, looking at the sky or touching a cold surface.

The Third Space – Picking your response

In the final 10 seconds your job is to intentionally pick the most effective behaviour in the next passage of time. For example:

  • Business: What kind of impression do I want to make in the next meeting? What are my objectives?
  • Home life: What kind of Dad do I want to be when I turn the key and open the door?
  • Sports: What can I do to put pressure back on my opponent?

I wouldn’t say the effect of using the 3-space model is dramatic, but I do find its value tends to compound over time.

I regularly use it with my children, especially when tired, and it helps ‘lift and shift’ me away from reactive mode and towards being more connected to my values pretty reliably.

Psychologically Safe Teams Are Psychologically Flexible Teams

by Aprilia West, PsyD, MT, PCC

One of the biggest challenges I see when coaching teams is the gap between understanding what they should do to be effective together and how to do it.
 
The “what” has been widely disseminated through findings from the 2012 Google study, Project Aristotle. One factor stood out as being most important for effective teaming: psychological safety– the feeling and belief that you belong, can learn, contribute and challenge the status quo without fear of marginalization or punishment from your team [1]. And this makes sense. We need to feel safe in order to show up fully and take the risks that maintain relationships and outcomes without (too much) fear of negative consequences.
 
But what this research didn’t address as clearly is how team members can pivot from behavior as usual to increase their psychological safety.
 
To get to the “how,” it’s helpful to highlight why we humans feel psychologically unsafe in groups. In general, and especially in high-stakes social situations (like a team), people want to stay in good standing with their peers. At our core this makes us feel safe. As social creatures we are wired for belonging and affinity.
 
When we depend on others to maintain our good standing, it’s not hard for the threat level to get high (e.g., someone gives us the side eye or disagrees with our brilliant idea). Even more so when our team member’s opinions contribute to performance evaluation, influence our reputation, and potentially affect our financial stability and opportunities for professional advancement.
 
When this happens, our default tendency will be to see others as potential adversaries and to play safe and small to prevent any feared or unwanted outcomes. We become transactional in relationships, defensive, intolerant of ambiguity, unimaginative, reactive, anxious and exhausted.
 
In fact, the more psychologically rigid we become, the less we respond to stress, challenge and uncertainty in effective, context-sensitive ways[2]. Your group can end up where all good teams go to die- the slog of fear-driven tedium and lackluster performance.
 
Unless we learn to practice psychological flexibility, we become preoccupied with what we don’t want, instead of what we do. Ironically, this doesn’t leave anyone feeler safer.
 
…UNLESS WE LEARN TO PRACTICE PSYCHOLOGICAL FLEXIBILITY, WE BECOME PREOCCUPIED WITH WHAT WE DON’T WANT, INSTEAD OF WHAT WE DO. IRONICALLY, THIS DOESN’T LEAVE ANYONE FEELING SAFER.
 
When team members are preoccupied with what they don’t want, the team will become dysfunctional: they lack trust, fear conflict, lack commitment, avoid accountability and fail to track their results [3]. A team without psychological safety is known to increase communication breakdowns, employee attrition and decreases team performance[4][5].
 
Here’s how you can increase team psychological safety using 3 types of psychological flexibility skills:
 
Mindfulness
When you are present and allow difficult emotional experiences instead of reacting to them, you immediately disrupt your default reactions to stress, such as becoming autocratic, perfectionistic, critical, passive, submissive or distant. On a team, learning to tune in and hang out with discomfort creates the “pause” and presence people need to stay focused on their relationships and the tasks at hand.
 
More specifically, a team member who is aware of their emotional experience and can tolerate difficult moments will add stability, predictability, resilience, and trust to the team.
 
Mindset
Our minds are wired to make snap judgments – about people, problems and projects – that are often unhelpful.  Buying into your thoughts and being fused with one way of seeing something can really muck up the chemistry and flow of a team. When you are able to expand your perspective and see problems, situations and people as complex and nuanced you create new possibilities.
 
A team member who can 1) hold their thoughts and biases lightly and 2) entertain multiple perspectives will add creativity, productivity, harmony and affinity to the team. 
 
Meaningful Moves
Without clear agreements about how to work together and what is to be accomplished, teams can easily lose their way. Navigating teamwork powerfully means staying clear about what matters and being willing to pivot to flexibly aligning your behavior with it in any moment. This agility allows everyone to move in the same direction, even when you come upon new challenges, hit dead ends, and explore new paths.
 
When team members consistently focus on what matters most, they are more likely to nurture their relationships and achieve meaningful results.
 
For more information on team coaching and psychological flexibility contact aprilia@drapriliawest.com.
 
More on psychological flexibility training in the workplace
 

[1] Kim, S., Lee, H., & Connerton, T. P. (2020). How Psychological Safety Affects Team Performance: Mediating Role of Efficacy and Learning Behavior. Frontiers in psychology, 11, 1581. https://doi.org/10.3389/fpsyg.2020.01581
[2] Hayes SC, Luoma JB, Bond FW, Masuda A, Lillis J. Acceptance and commitment therapy: model, processes and outcomes. Behav Res Ther. 2006;44:1–25. doi: 10.1016/j.brat.2005.06.006.
[3] Lencioni, P. (2002). The five dysfunctions of a team. New York: Jossey-Bass.
[4] Kim, S., Lee, H., & Connerton, T. P. (2020). How Psychological Safety Affects Team Performance: Mediating Role of Efficacy and Learning Behavior. Frontiers in psychology, 11, 1581. https://doi.org/10.3389/fpsyg.2020.01581
[5] Escell Institute. (July 12, 2022). 4 Ways For Managers To Increase Psychological Safety
https://ecsellinstitute.com/4-ways-for-managers-to-increase-psych-safety/

Why Mental Health is usually About Going Back to Basics

When you invent the ship, you invent the shipwreck”. Paul Virilio

Ever since humans started rising up the food chain, our progress as a species has made our lives both easier and harder.

Sure, we have electric tin openers. But how many giraffes forget to buy batteries for their child’s toy cherry picker on Christmas Day?

Take the invention of farming roughly 12,000 years ago, suddenly we were able to support much larger families, and a huge explosion in population followed. 

But farming was also a trap.

Compared to the hunter-gatherer lifestyle it was harder work with longer hours. But with more mouths to feed there was no going back…

Language is another example. Perhaps the great human invention, it allows cooperation at scale and turned us from frankly quite puny apes into the planet’s most deadly predators. 

Yet at the same time language is a double-edged sword. 

Unlike say, wombats, language allows us to ruminate on the past, to worry about the future and to compare ourselves unfavourably to others. 

Language allows me to write this post in the conscious certainty that one day I will have to leave everything and everyone I love in this world. 

Wombats don’t think like that, or if they do they’re being very stoic about it.

Finally, let’s take modern inventions like smartphones, laptops and social media

These are all astonishing achievements that bring many benefits. But on balance, would you say these inventions have made us happier necessarily?

The point is that our progress as a species has not always been good for us. 

And this is why improving mental health is so often about going back to basics… 

Five mental health basics

Like it or not, humans evolved with a basic set of needs which we need to make happen. And unless we do them, we will not be happy or healthy.

Here are five of the most important:

1.      Social relationships. Our ancestors simply did not survive without the support of a group. We’re wired for connection, and that’s the real, face-to-face, full-fat kind, not the online, semi-skimmed kind… 

2.      Daylight. Our internal body clocks require daylight in order to recalibrate each day. Without this daily recalibration from light, we start to slip out of sync with our own biological rhythms and we become less happy and healthy (this is a great 3 min video on the subject).

3.      Movement – our ancestors didn’t get stuck at their desks for 10 hours a day. In fact, it is estimated they walked around 15,000 steps a day (according to Fitbit’s early data). We evolved to solve problems on the move, not sitting at a desk. (I like this clip about the perfect anti-learning environment).

4.      Work in pulses – our hunter-gatherer ancestors rarely engaged in frenzied, all-out continuous berry hunting. Humans work best in pulses; activity followed by rest. A bit like, err, everything else in nature. 

5.      Set boundaries. Our ancestors weren’t experiencing FOMO at 11pm after reading about this amazing cherry tree their friend just found in Italy.  Unless we can find a way to place some boundaries around our working hours or commitments, none of us is going to be happy or healthy. 

I know you know this stuff. 

But knowing is not where the battle is won. 

So this World Mental Health Day, try to remember that modern life makes it hard to be human – and going back to basics is often all we need.

Do you need a high-performance routine? (Plus: FREE quiz…and hedgehogs!)

So, for today’s serious analysis of the modern workplace, I want you to imagine you’re a hedgehog.

There you are, snuffling about in the forest, doing all of your normal hedgehoggy things. 

Yes, you’re covered in fleas, but you look adorable!

Then one day you reach a strange bit of the forest which feels a lot harder underfoot, and then there are these two strange bright lights coming at you…

Now, we all know what you should do, which is probably run for it.

But we also know what you (as a hedgehog) are likely to do, which is roll up into a ball. 

Now, this doesn’t make you a bad hedgehog.

You’re an excellent hedgehog, you just weren’t evolved for the particular environment you’re now in.

This is what is known as an ‘evolutionary mismatch’. 

Now of course we humans aren’t like hedgehogs. We are way more advanced! We’ve even developed flea powder!

But in some ways we are a lot like hedgehogs, in that we didn’t evolve for the environment we are in either….

Why it is so hard to be human

For 99.9% of our evolutionary existence, humans would gather in small groups, forage and hunt for food, we were active in the day and slept when dark, our lives shaped by our environment. 

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Our ancestors moved a lot (over 15,000 steps per day according to Fitbit’s early records), and ate a wide variety of food. 

In his book Origins; How the Earth Made Us, Lewis Dartnell shows how evolution and our environment are not separate events – our biology was shaped by nature. 

Every cell in our bodies evolved in sequence with a daily rhythm, (primarily driven by exposure to light).

Yet fast forward to today and everything has changed.

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Far from being tethered to nature, we now work in a way which is independent from these daily rhythms.

Where once we were connected to the earth and to each other, today we feel more connected but also more isolated.

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For many of us, we hardly see daylight, we are largely sedentary (most of us now walking closer to 5,000 steps per day), and we work more or less constantly. 

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No surprise that work feels a daily grind… 

Biologically and psychologically we evolved to work in a daily rhythm, and disrupting this rhythm leads to a kind of dysregulation, affecting everything from sleep to mental health.

This is another evolutionary mismatch. 

Covid as the great accelerator

And Covid has accelerated these trends.

I first met Annette, a senior manager at one of the major airlines, in Spring of 2020.

She told me how when the Covid crisis took hold she and her team had moved into ‘emergency mode’, working round the clock to try and save the business, but

 ‘now it’s 16 months later and it feels like we’re still in the same pattern’.

From speaking to 1000s of people in many different industries last year, I know many can relate.

Many of us have been drawn into routines which we didn’t consciously design, and which have become unsustainable.

The issue is not whether we can carry on – most of us are good at soldiering on – but whether this is the best we can aim for.  If you look at the statistics on mental health since Covid, I would argue not. 

But what can we do about this, and where should we start? 

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Understanding high-performance routines

The first step is to build awareness that we are working in routines for which our brains and bodies were not evolved. 

We are working out of sync with the rhythms that shaped our entire biology.

Arguably we don’t even notice the cost we’re paying, because it has become the water we swim in. 

Yet by operating in a way which is divorced from our biology we create huge challenges to health and mental health. 

There is hope, though.

Unlike hedgehogs, we can do more than just roll up into a ball.

In the next article I will explain what a high-performance routine looks like.

But in the meantime you can build awareness of your existing routine by trying this quiz, which will give you feedback as to whether you might benefit from strengthening your routine. 

It is freely available to anyone, including hedgehogs (though admittedly you might need a mouse).

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What will it take for you to define this year as a success?

What will it take for you to define this year as a success?

Is it about what you achieved?

Is it about getting a promotion or an increase in salary?

Is it about whether you felt happy?

What if we expand to a larger scale? What would it take for you to define your life as successful? Would it be whether you became a CEO? Or made a million dollars? Or got married and raised some children?

It can be easy to focus on these external markers of success or failure and believe that this is the route to happiness. One problem with this is that the research suggests that we over estimate the impact of these events (Wilson & Gilbert, 2003). We think that if we get the good job and nice house, we will be happy, so we pursue those goals. But happiness actually seems to be much more about:

One of those habits of thinking is psychological flexibility.

“Contacting the present moment fully as a conscious human being, and based on what the situation affords, changing or persisting in behavior in the service of chosen values” (Hayes & Smith, 2005)

Psychological flexibility seems to be a key factor in well-being (Kashdan, T, 2010) even helping people to cope better during the Covid-19 pandemic (Dawson, D. L. & Golijani-Moghaddam, N, 2020).

Psychological flexibility invites us to define success differently. It involves developing an internal yardstick for measuring success. Choosing your values and then intentionally putting those values into action based on the needs of the situation.

Using this yardstick, external achievements start to matter less. What matters more is: How much am I showing up as the person I want to be?

And paradoxically, measuring success by whether you’ve lived your values and whether you were the person you wanted to be, is actually more likely to create richness and meaning in life (Aaker, J, Baumeister, R, Garbinsky, E & Vons, K, 2012).

This year, try using these three questions to define success:

  • Was I present?
  • Did I show up as the person I want to be?
  • Did I notice with kindness those moments when I wasn’t being the person I want to be and adjust my behaviour accordingly?

References

Aaker, J, Baumeister, R, Garbinsky, E & Vons, K. (2012). Some Key Differences between a Happy Life and a Meaningful Life. Stanford Business. https://www.gsb.stanford.edu/faculty-research/publications/some-key-differences-between-happy-life-meaningful-life#:~:text=Happiness%20was%20linked%20to%20being,higher%20meaningfulness%20but%20lower%20happiness

Archer, R. (2022). The Great 2022 Reset: You don’t need new habits, you need a (high-performance) routine. Working with ACT. https://workingwithact.com/2022/01/19/the-great-2022-reset-you-dont-need-new-habits-you-need-a-high-performance-routine/

Archer, R & Collis, R. (2013). What is Psychological Flexibility? Working with ACT. https://workingwithact.com/what-is-act/what-is-psychological-flexibility/

Collis, R. (2021). How to Choose Your Values and Why it Matters. Working with ACT. https://workingwithact.com/2021/12/27/how-to-choose-your-values-and-why-it-matters/

Conkle, A. (2008). Serious Research on Happiness. Association for Psychological Science. https://www.psychologicalscience.org/observer/serious-research-on-happiness

Dawson, D. L. & Golijani-Moghaddam, N. (2020) COVID-19: Psychological flexibility, coping, mental health, and wellbeing in the UK during the pandemic. Journal of contextual behavioral science. [Online] 17126–134.

Gilbert, D & Wilson, T. (2003). Affective Forecasting. Harvard. http://wjh-www.harvard.edu/~dtg/Wilson%20&%20Gilbert%20%28Advances%29.pdf

Hamzelou, J. (2010). Daily Choices Can Affect Long-Term Happiness. New Scientist. https://www.newscientist.com/article/dn19545-daily-choices-can-affect-long-term-happiness/

Hayes, S & Smith, S. (2005). Get Out of Your Mind and Into Your Life. https://www.newharbinger.com/9781572244252/get-out-of-your-mind-and-into-your-life/

Kashdan, T. (2010). Psychological Flexibility as a Fundamental Aspect of Health. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998793/

Kurts, J, Lyubomirsky, S & Nelson, K. (2012). What Psychological Science Knows About Achieving Happiness. http://www.sonjalyubomirsky.com/files/2012/09/Nelson-Kurtz-Lyubomirsky-in-press1.pdf

Slatcher, R. (2021). Speaking of Psychology: How close relationships keep us healthy and happy, with Richard Slatcher, PhD. American Psychological Association. https://www.apa.org/news/podcasts/speaking-of-psychology/close-relationships