Making Work, Work

We are delighted to have Audrey Tang,  Chartered Psychologist (CPsychol), and the author of “The Leader’s Guide to Mindfulness as a guest blogger on The Attic. 

While it can take time for laws to change, negotiations in everyday legal practice can move swiftly and sometimes unpredictably.  For lawyers, it is not just about what is reasonably foreseeable but responding in a volatile environment under pressure.  The practice of mindfulness can help build resilience to unpredictability supporting any management and navigation through it as well as broaden thinking in order to innovate for success.

Do this: Think of your professional abilities on a scale.  Outline them in no particular order.

Those who are experienced or natural in their professional role may have a longer scale than those who are just starting or learning.  But whether you are already practised, or just starting out – you have the capacity to develop more.

The difference between taking a mindful approach to leadership to any other skills textbook is not in making the scale longer, but by adding depth. 

How will I benefit from mindfulness?

By incorporating mindful practice enhancing your self-awareness, you will refine the leadership skills you already have, as well as develop further your emotional agility to adapt as needed – either using what you’ve got, or through innovation.  Most importantly, mindful practice will also support and assist your longevity in role and promote your growth. (Tang, 2018)

Mindfulness underpins the successful practice of professional skills, and enhances the emotional agility to interchange between them for best effect.  As the needs of those around you change so too must your disposition and approach.  This is true whether your desire is to remain at the forefront of your organisational field, the “right person for the job” or simply “the winning side”.  

While you may have many skills at your disposal, under stress can you pick which is right?  …and for how long can you sustain that effectively?  Every day comes with pressure. Significant decisions have to be made – which have far reaching – and sometimes life changing – consequences; the threat of competition is always lurking; alliances may need to be formed which may or may not serve you long term; Further, if you are also an emotional agile leader, you will often have a team who – with open lines of communication – will seek your advice as they need to; and of course, you will also have a fulfilling life outside the workplace which needs maintenance and attention.

This is emotionally draining, and while popular articles cite the Hygge of the Danes, or the slower pace of other countries, the “pause button” is much harder to find within the driven executive culture of the UK and US.  

What mindfulness offers is the ability to take control of your behavioural and emotional state.  This in turn enables a better performance of all your other skills essential to your role.  The world will not wait for you – unless you make it.

15 Mindfulness Tips

While most professional training involves how one can develop more skills, increasing the breadth of ability, mindfulness works on giving depth to everything you already do. As such, here are 15 mindfulness tips for success in the driven legal world.

For clearer awareness and focus (especially on a documents you have worked on for some time):

#1 Energising palette/mind cleanse 

Similar to the wine connoisseur who takes a water biscuit between tastings, refresh your energy before picking up where you left off, rather than heading directly from one task to another. Try some star jumps, or splashing water on your face, maybe even deep breathing (point 2). This allows you to enter the next task with more energy and engagement than if you were still focused on the last.

#2 Deep breathing

Mentally scrolling through possible outcomes to explore can bring feelings of stress.  Simply breathe in through the nose for 4 counts, hold for 2 and breathe out through the mouth for 6. This calms you physically enabling your mind to ‘breathe’ again as well. 

#3 Paired Muscle Relaxation

Tensing and relaxing pairs of muscles helps you recognise when certain emotions are at the fore.  (I have a tendency to grind my teeth, so recognising how my jaw feels when it is tense and relaxed, often cues me into recognising my stress better. )  Once you are able to recognise that you are experiencing stress you can take steps to manage it in order to progress your work with a more conducive mindset.

For creativity:

#4 Look through the eyes of…

This is a common technique used in coaching and therapy to enable greater understanding of how a situation may be perceived by someone else.  But why not also use it to enhance creativity too?  By thinking of a task through the eyes of the client, a service user, perhaps even your family or a specific friend if so relevant…you may tap into a point of view you had not considered that enhances what you are trying to do.

#5 Observe with all your senses

All too often we observe only with our eyes.  By thinking about how you feel, what you smell, or what something sounds like, you may again access another level of awareness which can contribute to your design or ideas.  Try to observe with all your senses and gather yet more information which can be utilised.  Is there a preferred time of day when brainstorming is more productive? What language do those you might be trying to influence use eg the difference between “I hear you” and “I see what you’re saying” can give an insight to the type of stimuli they respond well to. Alternatively, a metaphor of smell or taste could be more effective than one of sight.

For Team Cohesion:

#6 Plan

You are extremely busy yourself, yet you want to help.  Why not pre-prepare a template for the questions you are commonly asked?  This enables the person asking to utilise your guidance while still doing the task themselves, and saves you some time too. Similarly, if you know you are a “Yes” person, have some planned statements so you do not spread yourself too thinly – even a simple “I’ll give you an answer at 5pm” can give you time to think about whether you really can help.

#7 Try something new 

Do you have the same conversation (or discussion) over and over again?  As soon as you recognise you are in a loop, stop, take a moment to breathe (which relaxes your body and mind enabling greater clarity of thought) and try to proceed in a completely different way.

#8 Identify your real agenda

As an extension from point 7.  Ask yourself – What is actually going on here?  What do I really want from this interaction? (You don’t need to admit it to anyone, but recognising it can help you take the most effective action – even if it involves changing tack).

For performance:

#9 Ask don’t assume 

People generally don’t hide important information deliberately, sometimes the task is so habitual to them they forget to mention it.  Have an agenda of questions which you may need answers to when learning something new.

#10 It’s not always enough to think you know it

If making a presentation, it’s not enough to know you have a dynamic script when read in your head.  Presenting is a performance skill. Sometimes rehearsing something OUT LOUD helps you recognise the gaps in your knowledge, argument or phrasing.

For you:

#11 Have photos of loved ones accessible

So often you will say “They are on my phone”.  Research has shown that looking at a photo of a loved one/happy memory can release a small hit of endorphins.  Yet, when they are on a phone you need to take the phone out, unlock it, look for it and sometimes worry about being caught!  If you can, keep the memory accessible.

#12 Personalise your “Mask”

You may wear a professional ‘cloak’ or ‘step into role’…  Even if it is not possible to personalise your outfit overtly, it is possible to wear something that reminds you of you on the inside!  It is as essential to ground yourself after a successful performance as it is to play the part professionally during.

#13 Recognise the good things – and offer thanks

You may be focused on a new achievement or target, but don’t forget to spend a moment to recognise how far you’ve come and what you have right now.  Spend a moment each day to think about the things you are grateful for – and sometimes, it might even be nice to voice them if they were offered by others.

#14 Feeling down – Play out your recent personal showreel

It is possible to make yourself feel better by thinking about past achievements.  However, as you play out your personal showreel also try to think about recent incidences (however small) of the things you are proud of.  Life moves forward, and making new memories is as important as cherishing old ones.

#15 Better yourself rather than beat others

Although much of your work may centre around winning, manage any personal competitive streak (which can negatively impact on your self-perception) by recognising when you are in the mindset of comparison and turn the focus to doing something to achieve a goal you want for yourself instead. For example, if a colleague wins a praise and you feel a sense of disappointment that you have no recognition (even if you weren’t aiming for it), identify what it is that would make you feel personal pride, and focus on that – maybe it’s spending a little more quality time with your children, or signing up for that long desired course.

Many of these exercises can be developed to raise awareness and focus further, through meditation and combining their practice with other techniques – many of which I discuss in my book “The Leader’s Guide to Mindfulness.”

While these ideas may seem obvious to some, these tips are often harder to implement than you may think – especially on a consistent basis.  Further, being mindful is as much about making what we are vaguely aware of explicit – and getting it to work for us.

Making Work, Work

As the U.S. prepares to celebrate Thanksgiving this week, taking the day to stop and give thanks for the good things and people in their lives, we started thinking about how to be more thankful on a regular basis. All too often, gratitude falls by the wayside, as we inevitably focus more on the things we don’t yet have and the obstacles and challenges that inevitably come our way in life and work.

There is a lot to be said for making gratitude a regular part of our mental exercise. So much so, that the practice of writing a gratitude list or journal is becoming increasingly popular.

A gratitude list can be a very useful tool for professionals – it can help boost resilience in the face of adversity, reminding us that these things too shall pass and are part and parcel of the path to growth and happiness. It can also be a productive way of working out solutions to ongoing problems and dissatisfaction in our lives.

The most appealing thing about a gratitude list is that unlike some self-care trends, it focuses your attention outside of yourself. By thinking of the actions of others that you are grateful for, you become more aware of how your own actions can impact on others, and think about how to return the favour to those who have offered support, a kind word, a laugh or a happy distraction at stressful times.

Being able to feel and express gratitude are also good leadership skills. According to former lawyer and church pastor Carey Nieuhof, gratitude fuels a better attitude to work, making us want to maximise the opportunities we feel so fortunate to have been made available to us, instead of wasting time begrudging what we feel we are owed. Gratitude also makes us more naturally encouraging and attractive to be around, and helps us to see even more opportunities with an ‘abundance mentality’.

Where to Start

The first step to starting your gratitude list is let go of any guilt you might feel about not always acknowledging the good things in life the way you might have wanted. Everyday gratitude isn’t something that always comes naturally to many people, you are not unusual in this, and that is the reason why you are starting the list.

Next, buy a notepad, and choose it carefully – you want it to feel special and important. If you prefer digital alternatives, you can set up a personal Trello board, which enables you to make notes and add attachments to notes you have made that remind you to take action to thank a person or send a gift. Plus, if you use Trello for other projects it might be beneficial to have it in the same place to encourage you to update it.

Journey is another app useful for journaling and personal notes-to-self. With a focus on simplicity and seamlessness, it can be used across multiple devices so you can jot down your thoughts on whatever device is closest to hand and add relevant images, and automatically adds info on the weather and location at time of the input. You can also easily search back through posts using tags or calendar filters and share selected entries with other people, should you wish.

To embed the habit of noting the things you are grateful for, there are various suggestions on ways to encourage the behaviour. Some people create a ritual, setting aside a certain amount of time and always doing it in the same place and under the same conditions e.g. in bed with a warm drink. It’s not always practical in a busy working day to do this, and with little headspace it is often better to jot something down in an app immediately after it happened, giving you the opportunity to return to it later to add more details on reflection.

The SmartTribes Institute has a Gratitude Practice, which may be useful to help focus the mind:

  1. Close your eyes.
  2. Focus on one thing in your life you are grateful for at this moment
  3. Offer a silent thank you to that person/for that thing
  4. Relax into that feeling of gratitude
  5. Take a deep breath
  6. Go forward feeling more gratitude

What to Include in Your Gratitude List

If you are unsure how to structure your list, a quick Google will find plenty of templates available. Typically, entries are kept short with bullet points outlining what happened, who was involved and why you were thankful for it.

Another way to manage your list is to divide it into categories. You don’t have to fill in each category every time. Some example headings could include:

The Personal – Features and instances from your home and family life, social circle, and individual activities you are grateful you get to do.

The Professional –  Everything and anything to do with work – opportunities, colleagues, work location, even the good office chair…

The Bigger Picture – things that don’t fall into a particular category or aren’t linked to a particular instance or event, but impact your life all the same e.g. being grateful for peace, for stable climate, for rights and freedoms.

Keep it Going

Try to make an entry every day – weekly at the minimum. The more regularly you do it the habit forming it will be. Though your gratitude list will be a mainly personal endeavour, it may be beneficial to share some details of what you are doing with others, as they will be interested to hear how it is working for you and offer their feedback, which will reinforce your commitment to the task.

Happy listing!

With the Christmas holidays just around the corner, now is a good time to start jotting down the things you have been thankful for. We’d love to hear what would be on your gratitude list for 2018 – let us know @ObeliskSupport.