Tina*, a 27-year-old married financial analyst, was interested in working with a productivity consultant to take her career to the next level.
During our initial conversation, we explored many of her past successes and strengths.
We discussed her specific goals, including a new job, a higher income, boosting her energy, and a better work-life balance.
Here are seven strategies I used to help her and may also help you!
1. OBSERVE RUMINATION
Rumination is thinking about the same thing over and over. It can sap your energy and take the “wind out of your sails.”
Attempting to stop the thoughts can often make them persist.
Note and label the thought. For example, you can say, “Oh…an
2. INCREASE STRUCTURE
A schedule or “game plan” can help one feel calmer. Using a calendar can help structure tasks and time. This can help with productivity and organization.
3. SELF-TALK
Many ambitious professionals feel they will never catch up or achieve their goals. This may be due to painful experiences in the past. You may recognize some of the self-talk:
● “I am always screwing things up”.
● “This will never be good enough”.
● “What if this fails”?
This type of self-talk is often called the inner critic and can sap energy like rumination. Often, I encourage my patients to do the following:
● Notice the inner critic.
● As above, label it. “Oh….There is the inner critic.”
● Remind yourself: “I am a work in progress”.
Thousands of studies for many decades have shown that how we talk to ourselves affects how we feel and behave.
4. IMPROVE SLEEP
Restorative and adequate sleep is important not only for energy but also for cognitive functioning.
Here are tips to improve your sleep:
● Avoid electronic devices for three to four hours before bedtime.
● Establish a consistent evening routine.
● Create a calm, uncluttered sleeping environment.
● Use earplugs or a white noise machine if needed.
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5. FUN
Successful professionals often miss out on pleasurable activities. However, fun activities improve the outlook. Fun can involve watching a comedy, playing with your dog, visiting friends, or pursuing an artistic passion.
6. SET GOALS
Like a map, having specific goals can help you stay on track. As you progress in your goals, it can provide momentum and guidance on your journey. I would recommend that you set several short-term (e.g., one month) and long-term (e.g., one year) goals.
Practical goals usually have specific outcomes (e.g., increased sales by $40,000 or eating meals with the family three times a week), a game plan or strategy, and, most importantly, a means to measure the outcome (e.g. a chart or checklist).
If you would like to learn more about creating practical goals, go to https://www.scottshapiromd.com/adult-adhd-and-setting-goals/
7. CARDIOVASCULAR EXERCISE
Cardiovascular exercises such as biking, running, dancing, swimming, and other activities improve our overall health. In addition, cardiovascular exercise can improve our sense of well-being and energy.
There are many hypotheses as to why cardiovascular exercise has this benefit, including releasing endorphins and increasing a “motivational transmitter” called dopamine.
SUMMARY
Taking your career to the next level takes courage! I want to acknowledge you for pursuing this goal. I hope these seven ideas help to provide you with the stamina and energy to achieve your potential.
If you want to learn more about success strategies and life coaching, please visit my websites www.theproductivitycoachnyc.com and www.scottshapiromd.com.
*Disclaimer: Details of cases have been altered to protect the confidentiality of any individuals.
