Using Values When You’re Somewhere You Don’t Want To Be

I am writing this whilst sitting comfortably on a plane, powering through a brilliant autumn sunset towards Helsinki.  I have everything I need, and the work will be great.20160126_152837

And I don’t really want to go.

This has nothing to do with Helsinki you understand.  Who couldn’t be excited by the land of sauna, summer cabins and err, Moomins?

Me.

I don’t want to go because it’s going to be hard work.  And lots of travel.  And above all I’m sad because I’m going to miss my family.  I feel like I just want to stop and go home.

Using Values When You’re Somewhere You Don’t Want To Be

This classic ACT move is easily forgotten, but when I remember it always helps:

  1. Ask the cabin attendant for an extra gin
  2. Take a moment to consider why I am making this trip in the first place:

What values are at the heart of my choice to be here?

This question tilts my attention towards the purpose of my being here.  And purpose is the great generator of meaning.

So, why did I choose to be here?

  1. Meaningful work.  I am here because the workshops I run often help people shift in a positive direction.  The data we’re collecting supports this.
  2. Learning.  I hope to learn something from the people I meet, and their reaction to the training.  And it’s exciting to learn something about the countries I visit; Denmark, Sweden, Norway and Finland.
  3. Security.  I want to provide for my family so that they have the stuff they need to thrive. It is not the sole purpose of being here, but it is a factor.
  4. Psychological Flexibility.  Deep down, I know that without moments like these, my capacity to experience joy in life would diminish. As Kelly Wilson said, happiness and sadness are twins that either grow strong together or die together.

ballon-2Tuning into my own values doesn’t get rid of the sadness, but it provides a different context for it.

It mixes something in with the sadness.  Something richer.

And now I’m flying in a different way.

I am not so consumed by thoughts of wanting to go home.

My sadness feels like it has been dignified somehow.

It is the admission price for a life I have chosen, and I am grateful for it.

 

 

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.

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.

Finding Meaning

Meaning in life is an important factor in human well being.

You probably won’t be surprised that research has shown that people who have a sense of meaning and purpose in their life are happier than those without that sense of meaning (Duh!).

However, more than that, people who have a sense of meaning and purpose seem to live longer, cope better with the losses and difficulties of life  and have greater sense of life satisfaction. Having a sense of purpose even seems to protect against cognitive decline as we age.

So if having a sense of meaning is a good thing. What do you do if you want to live a meaningful life?

The first step is to recognise that:

‘Meaning is not something you stumble across, like the answer to a riddle or the prize in a treasure hunt. Meaning is something you build into your life. You build it out of …your affections and loyalties…out of the things you believe in, out of the things and people you love, out of the values for which you are willing to sacrifice something. The ingredients are there. You are the only one who can put them together into that unique pattern that will be your life. Let it be a life that has dignity and meaning for you. If it does, then the particular balance of success or failure is of less account’ – John Gardner

Meaning doesn’t come from a search for some big sign that says ‘This is meaningful’.  Meaning is instead built gradually through the many small choices you make, through the values you choose to express.

‘Values are intentional qualities of action that join together a string of moments into a meaningful path’ Steve Hayes

(If you are uncertain about your values  – there are some good values clarification activities here.)

You can make a conscious decision to treat whatever you are doing as meaningful. An opportunity to live your values. For example, a hospital cleaner can choose to see themselves as an important part of the process of healing patients (which, of course, they are) and as a result express values of kindness or conscientiousness in their work.

However, if your work really doesn’t align with your values. If it genuinely feels meaningless, then you might want to start to work on a career change. It might just save your life!

If you are feeling a bit uncertain about what is meaningful for you, then I recommend ‘The Photojournalist’ activity described by Steger et al in Mindfulness, Acceptance and Positive Psychology. It is a great way of unearthing the meaning that is already present in your life.

Here is what you do:
Take 10-12 photos of “What makes (or could make) your life meaningful.” It is okay to take photos of places, people, things, mementos or even other photos. As you take the photos, keep a note of what each photo represents and how it contributes to your life’s meaning currently or how you hope it will contribute to meaning in your life in the future.

When you have done – notice what you photographed and what you wrote under the photographs. Notice what stands out. Notice any recurrent themes. Craft yourself a meaning statement.

I choose to make the following meaningful….

Now as you go through your day, notice when there is an opportunity to treat an event as meaningful and see what happens.

Here is one of my photojournalist images. The photo is of my partner fixing my chicken pen. A small moment but it has deep meaning for me. It is about relationships, caring, family tradition.

To learn more about the research on meaning, watch Michael Steger’s TEDx talk on What Makes Life Meaningful.

The Science of Gratitude (or What your Mother didn’t teach you about how to say ‘Thank You’)

Spring Bouquet 032909Saying thank you is important. Your parents probably spent hours drilling this into you. A polite ‘Thank you’ smooths social interaction and makes life a little kinder.

But what your Mum probably didn’t teach you, was how to express heartfelt gratitude in a way that enriches your relationships, has genuine meaningful impact on the other person and can also make you happier.

Expressing sincere appreciation is risky. The other person is often pleased but sometimes they seem uncomfortable and occasionally they seem to see it as an invitation to tell you how disappointing you are. Which can be unpleasant.

Is it possible to be more skilful in the way we express gratitude?

Behavioural science has some suggestions.

How Behavioural Psychology Can Increase The Impact Of Gratitude

In the new bookMindfulness, Acceptance and Positive Psychology,  Mairéad Foody et al analyse a positive psychology intervention called the gratitude visit.

This activity involves writing a letter of gratitude and delivering it in person.

Foody et al suggest that, in behavioural terms, gratitude involves a complex interplay between the thanker and thankee.

If you thank someone for something they don’t see as important or if your ‘thank you’ feels transactional, that you are doing it out of obligation or as a reward for good behaviour rather than as a genuine expression of what really matters to you, then the interaction can easily go awry.

So the first step is to ask yourself whether expressing gratitude is a behaviour that you value. Is it an expression of your best self?

If your answer to this is ‘Yes’ (and research would encourage you in this) then the next step is to realise that:

‘Gratitude requires complex levels of perspective taking, in terms of recognising what you value for yourself and how you perceive this should be … appreciated by others’

“Gratitude is an intimate expression of shared values that goes above and beyond what is felt’

Mairéad Foody, Yvonne Barnes-Holmes & Dermot Barnes-Holmes

This means that if you want your expression of gratitude to have the best chance of positively impacting on the other person, it would be wise to consider:

1. How does what happened link to the values of the other person? For example, ‘Thanks for signing my expenses form when I don’t have the receipts’ is unlikely to link to your manager’s values but ‘Thank you for trusting me enough to know I wouldn’t put in a false expenses claim. I promise to be more careful with my receipts next time’ might have more meaning for them.

2. How does what happened link to your own values? And where is the overlap between your values and theirs? It is in this shared space that deeper connection can form.

Taking a moment to think through these questions is likely to increase the chance that your expression of gratitude feels meaningful to the other person. And if, despite your best efforts at perspective taking, your thanks still don’t seem to have the positive impact you were hoping for – you will know that in that moment you were doing your best to be the person you want to be, which isn’t bad.

So…

I want to thank you for reading this blog post to the end; for trusting that I will do my best to write something helpful and meaningful that, in some small way, enriches your life.

Thank you!

PS For Brisbane based readers  – I am running another low-cost ‘Introduction to ACT’ session on May 26th. Details here.

The Different Motivational Properties of Values and Goals

When committing to a new course of action it’s useful to distinguish between values and goals because they have different motivational properties.

  1. Goals can be achieved.  This is why they motivate – we enjoy the feeling of purpose and progress this brings.  Yet, once the goal is achieved what then?  Very often we revert to our previous behaviour.  This explains the diet industry.  And why it is hard to get a taxi in New York in the rain*.
  2. Goals can’t be achieved right now.  So they can be bad at motivating right now (when I need it).  For example, I have a SMART goal to lose a half stone in weight in the next 2 months.  The trouble is, I have had that goal for about 3 years….  The problem lies in the fact that whilst I cannot meet the goal today, what I can do is eat a piece of cake.  So, when I see a piece of cake a question arises in my mind; can I eat the cake and still meet my goal?  Then some uncertainty arises in my mind – maybe I can have both?  Minds hate uncertainty and they will do almost anything to get rid of it.  So what do you think I do to get rid of the uncertainty?
  3. Goals are powerful motivators. Humans are intrinsically goal oriented and our minds like the feeling of purpose which goals offer.  Yet goals can be set without us really examining why.  Once set, their gravitational pull can pull us away from the things we truly value.  Hence, for about 10 years I busied myself pursuing promotions which I did not really care about.  Whilst pursuing I felt busy and purposeful, but once achieved I felt empty and sad.  I worked so hard to climb the ladder, only to find the ladder leaning against the wrong wall.

In contrast values have different motivational properties which can help us in many different ways.

  1. Values can never be achieved.  So values retain their motivational properties long after a goal’s have been ticked off.  Whilst my goal of losing half a stone could be achieved, acting in accordance with the value of health can never be.  Is it important or not?  If it is, then when will it cease to be so?
  2. Values can be lived in each moment.  So, although Viktor Frankl was not free inside Auschiwtz, he was able to make the value of freedom important by choosing his response to the tyranny he saw.  In this way, values can bring us powerfully into the present moment and, over time, can bring greater coherence to patterns of behaviour over far longer periods.  This builds a much more powerful sense of meaning in life.
  3. Values are what we most want to stand for in life.  They are how we want to be remembered and what we want to stand for in life.  When we act in line with our values we act authentically and in alignment with our deepest motivations and aspirations. Maybe (like me) you have spent much of your life pursuing meaningless goals before realising that life is a musical thing – and we are supposed to sing and dance whilst the music plays…

*They knock off earlier because they meet their daily goal earlier

How You Can Make 2013 A Successful Year

So here we are in 2013. What will it take for you to define this year as successful?

Let’s start by looking back on 2012. What did you achieve? What mistakes did you make? Where do you feel you failed?

measuring up
measuring up (Photo credit: woodleywonderworks)

Did you get a promotion or an increase in salary? Did you buy something important like a house or a car? Did you fail to get elected to serve as President of the USA?

It can be easy to focus on these external markers of success or failure. But what about your internal yard stick? How much were you the person you want to be? How often were you mindful or generous or brave or loving or …(insert your own values here).

How good were you at noticing the times when you weren’t living your values and then gently adjusting your behaviour so it aligned more closely with who you want to be?

‘Values are your heart’s deepest desires for how you want to behave as a human being. Values are not about what you want to get or achieve; they are about how you want to behave or act on an ongoing basis.’

Russ Harris  – The Happiness Trap

Measuring your life by what you achieve isn’t wrong but the research suggests that we over estimate the impact of these events. We think that if we get the good job and nice house we will be happy and so we conscientiously pursue those goals. Sometimes we are so busy striving that we neglect other important aspects of our life, like nurturing our health and our relationships, and we forget who we are and what we want to stand for.

The second way of measuring your life – Did I live my values? Was I the person I want to be? – is both more likely to create richness and meaning and will tend to support you in making those moment to moment choices that determine the direction of your life.

So as you review 2012 and before you set yourself some goals for 2013, spend a few moments revisiting your values.  Lundgren’s Bull’s Eye activity is a cool way of doing this.

Find Your Passion At Work! (Just Don’t Expect to Feel Passionate About It When You Do)

One of the reasons I left consultancy is because I felt that the work was meaningless.  In meetings I would try not to fall asleep as people droned on about project dependencies and stakeholder management and at the weekend all I did was dread Mondays.

It wasn’t unpleasant exactly, it was the lack of something that bothered me.  I wanted to feel passion and meaning at work, instead I experienced a sense that I did not care about the low hanging fruit as much as other people seemed to.

Now, many years later, I have created a working life which I do feel passionate about.  Some nights I have to force myself to go to bed – like a child on Christmas day – because that will make the next day come faster.  Some days I work with a client and it will hit me: I love this.

So for all the people who write about finding your passion at work: good for you.  It is possible.  It is necessary.  Well done!

But your books are still at best horribly misleading and at worst, dangerous…

passionatwork

The thing about passion at work is that it is rarely characterised by feelings of passion.  It is, if anything, characterised by feelings of anxiety and doubt, particularly in the early days.  For me those years were filled with thoughts about whether this was really the right thing, whether I could do it, whether I was falling behind my peers.

Even today those moments where I feel  passionate about what I do are rare and fleeting.  Working with people who are stuck can be draining and usually I am assailed by doubts about my own ability to help, my mind telling me what a terrible psychologist I am.  Plus it can be very painful working with people who are themselves in pain.

Is this what I left consultancy to find?  Is this really passion at work?

Well, yes.  I am truly passionate about what I do and I am so thankful that I get to do it (well, most days).

But if I had not been show how to grow more willing to respond flexibly to painful thoughts and emotions, then I would have never have reached where I am now.

In short, if I had defined passion as feelings of passion then the journey would have stopped long, long ago.

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If You Can’t Have It All, What Can You Have?

I believe that we have been sold a myth. A myth that tells us ‘If you try really, really hard then you can have it all’ – love; money; success; a wonderful family; happy kids; health; a beautiful body; a lovely home…

This myth can exhaust us. We run around trying to get everything right. Feeling anxious about all we haven’t done.

My messy garden. I decided to grow some veggies – then I neglected them and they died

The messy garden; the plump belly; the distracted attention we give to our partner. The job list at work that never seems to get any shorter. The school tuck shop duty we didn’t do.

We think that if we were just more organised, smarter, better in some ill-defined way; then we would be doing all of these things with grace and flair.

But what if we were to accept that we can’t actually do it all or have it all? What would that be like?

Instead of focussing on getting everything right, perhaps we could give our attention to becoming more and more like our ideal self. We could focus on living our values.

Perhaps you can’t have it all but instead over time you can become a better version of yourself.

In order to become more like your ideal self, you have to decide what you want that person to be like. Rob has gathered together some values clarification exercises here that might help you to decide who you want to be.

However, I need to give you a warning.

Knowing your values may not actually make your life easier. Moment by moment, again and again, you will still have to choose – do I give my attention and energy to my kids, my work, my partner, my health, the housework…?

And that choice is sometimes painful. At those moments, try asking yourself: What would the person I want to be do now? It might help you to make choices that lead to a life that is rich and meaningful And that might just be better than having it all.

What do you think? Can we have it all?

(This blog post has developed as a result of some conversations I am having with CEO’s and senior managers about their experiences of meaningful success. I would like to thank Jayne Gallagher, Manager Product and Market Development at Australian Seafood CRC and Tristan White, CEO of The Physio Co for exploring this topic with me.)

How Believing You Will Be Successful Leads to Success..or Not

If, like me, you watch ‘The Voice’ or ‘Dragon’s Den’ or ‘(Insert Country you live in here) Idol’ or any similarly painful and joyful reality TV show, you will have heard competitors proclaiming that they won because they had ‘absolute faith’ that they would win.

Ben Gulak after being given $1.25 Million by the Dragons said, ‘If you really believe in something, keep going after it. If you want it badly enough there is always a way. You can make your dreams come true’

But if you watch a few of these shows you might also notice that there are hundreds of people with ‘absolute faith’ that they would win and most of them don’t end up the winner.

(Be warned  – this clip is painful to watch. Mary Roach who said ‘I want this so bad, there is no way I am not going to get it‘ and then gets a dose of reality.)

and sometimes it is actually the person who is a bit doubtful about how good they are who wins:

(The deeply vulnerable Karise Eden, winner of The Voice Australia, singing with her mentor, Seal.)

So what does this mean?

Believing you will succeed can help you to set challenging goals and persist in the face of difficulty which does increase your chances of success. But if you fuse with the belief that you will succeed and treat it as the absolute truth then you aren’t open to feedback. You don’t even notice subtle feedback and you respond to more direct feedback with defensiveness and anger. Which means that you can’t learn, improve or change tack. So you are actually less likely to succeed.

What is a better plan?

  1. Be clear about what values you want to express as you go after your goal. Notice the moments when the desire to win pulls you away from being the person you want to be. Then pause and breathe and come back to living your values. For Karise it looks like she has some deeply held values around singing from her heart; opening herself to the vulnerability of connecting with her own pain as she sings.
  2. Make a plan that gives you the best shot at success. Do some research. Have other people succeeded at something similar? What did they do?
  3. As you progress seek feedback and adjust your plan as you get more information.
  4. Have some clear ideas about how long you will persist. What sacrifices are you willing to make and what sacrifices aren’t you willing to make? What will you use as a marker to tell you it is time to quit and move on to something else or that it is worth persisting some more?

And remember, the goals that are most likely to lead to emotional wellbeing are about connection, curiosity and kindness.  So perhaps you don’t have to win ‘The Voice’?

Creating Great Mentoring Relationships

 

Last night I spoke at an event held by the QUT Career Mentors Scheme. They were a great group of people – the mentees are students about to finish their degree and the mentors volunteer their time to support the students as they make the transition from study to work.

I shared some ideas on how to create great mentoring relationships, particularly how to avoid mentoring relationships that lack vitality and are….frankly boring.

Here is the handout that goes with the talk: How To Create Great Mentoring Relationships