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KF #26. Being Resilient

305: Screwing Up Masterfully with Kristen Hadeed

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Kristen Hadeed says: "Give yourself permission to screw up and to be human and in doing that, you will inspire the people around you to be more human."

Student Maid’s Kristen Hadeed shares her numerous leadership mistakes, how to learn fast, and inspire employees so much they clean toilets with a smile.

You’ll Learn:

  1. When and how to deliver critical feedback
  2. The detrimental effects of praise
  3. The power of vulnerability to grow an inspired workforce

About Kristen

Kristen is the Founder and CEO of Student Maid, a student-powered cleaning company in Florida. She helps organizations make a lasting, meaningful impact on people by creating environments in which they thrive. Her first book, “Permission To Screw Up,” tells the stories of her biggest mistakes in leadership. She hopes to inspire other leaders to share their “perfectly imperfect” stories of success to empower people with the knowledge that even if they screw up, they can still make it. Kristen and Student Maid have been featured in news outlets including PBS, FOX Inc., NBC, TIME and Forbes. Her first TED Talk has received nearly three million hits on YouTube.

Items Mentioned in this Show:

Pete Mockaitis
Kristen, thanks so much for joining us here on the How to Be Awesome At Your Job podcast.

Kristen Hadeed
Thank you for having me.

Pete Mockaitis
Oh, I think we’re going to have so much fun here. First, I want to hear the tale, I understand that one time you actually cleaned Tim Tebow’s house while in college. Did you bump into him? You didn’t know who he was? What’s the story here?

Kristen Hadeed
I’m the worst Gator football fan ever. I went to the University of Florida, which is a big school, cares about football. Yes, I cleaned Tim Tebow’s apartment several times and I did not even know it was him.

Pete Mockaitis
He was a student there?

Kristen Hadeed
He was a student. Yes. That was when he was – we won the National Championship. I should have known who he was, but nope. No clue.

Pete Mockaitis
He’s living large, college student having someone clean his house.

Kristen Hadeed
Yeah. I’d say so.

Pete Mockaitis
That’s funny. They treat the athletes well. There’s probably like a stipend for that or something.

Kristen Hadeed
Yeah.

Pete Mockaitis
That’s a good time. I’m so excited to get into this conversation. We’re going to talk a lot about mistakes and learning and screwing up. In a way it’s kind of meta because boy, so you and I we know each other through our agency for speaking on college campuses. Campus Speech shout out, yeah.

Kristen Hadeed
Hey.

Pete Mockaitis
It’s been a lot of fun chatting with you there. Then way back in 2013 you also joined me on the Student Leadership podcast.

Kristen Hadeed
Oh yeah.

Pete Mockaitis
I know. I kind of forgot too. It was some years ago. Talk about mistakes, I made a lot of mistakes with that first podcast. It never really took off, but I learned so much from them. I think we’re going to have a better conversation this time around and it will reach about 100 times as many people.

Kristen Hadeed
There you go. Love it.

Pete Mockaitis
Fo sho. Let’s orient us a little bit. The Student Maid, what’s your company all about?

Kristen Hadeed
Sure. I definitely was not one of those kids that came out of the womb saying I want to be a CEO one day. I want to start a company. I was super lost in college, changed my major nine times.

Finally ended up with finance because I’d heard that you can make a lot of money working on Wall Street. I didn’t even know what that meant, but I thought I could figure that out because to me at the time success was about making a lot of money.

I used to go to the mall all the time when I was in college and window shop because I could not afford to buy anything. I just so happened to go to the mall this one day. I fell in love with a pair of jeans that I could not afford. It sounds so silly, but my company started because of this pair of jeans. They were 99 dollars.

I thought what is something I could do to just make 99 bucks and buy this pair of jeans and just call it a day. My first idea was to put an ad on Craigslist to clean someone’s house. A woman hired me. It was a disaster.

Pete Mockaitis
Oh my. How so?

Kristen Hadeed

Well, I had no idea how to clean. She had a mansion. I told her it would take me two hours. I didn’t have any supplies. I only had like this sponge and a bottle of Windex to clean this 4,000 square foot house. It took me seven hours and I wasn’t even done at the seven hour mark. It was just – she was like, “You need to leave,” because it was dark outside. She had already put her kids to bed. It was a disaster.

But she paid me. Then I bought the jeans. Then she actually called me back and said I really need help. She joked and said she could teach me how to clean. That’s how the whole thing started.

I cleaned her house every week. She told her friends about me. I forgot to take the ad down off of Craigslist. Then in college as I – every year I gained more clients, but I never thought that this would be my career. The turning point really happened right before my senior year I got this big contract to clean hundreds of empty apartments.

Pete Mockaitis
It was just you at this point?

Kristen Hadeed
It was just me. Maybe I had a couple people helping me, but they weren’t – it wasn’t a serious business. This was just a side gig.

I get this contract. It’s 800 and something apartments. They’re filthy. I hire 60 people to help me with the work. These are all college students who I hired. I have no idea how to lead a team of people. I don’t have any real business experience. I have no idea what I’m doing. Terrible leader. A couple days into the contract, 45 of the 60 people just walk in and quit, like on the spot at the same time.

Pete Mockaitis
It was like in unison, like a group meeting or how did it-

Kristen Hadeed
It should have been a movie. Yes. It was like – I was sitting in this air conditioned club house in the middle of the complex with my feet propped up eating a Cesar salad. Right before they walked in I remember thinking to myself, this is so easy. Maybe I could be an entrepreneur. I like this. Because I was doing nothing. I was just sitting in this room doing nothing.

They walk in. I know something’s wrong because they’re whispering. I can hear someone saying, “Do it. Do it. Do it.” I know in my gut something really serious is about to happen. Then one just stood forward and she said, “We quit.”

I remember – I was so shocked. I couldn’t even process what had just happened. It’s so funny to me that I had no clue. I remember thinking, “Why are they leaving,” but now looking back, of course they wanted to leave.

The work was absolutely horrible. You’re cleaning empty, filthy college apartments and then you have this leader who doesn’t seem to care about you at all, who’s sitting in the air conditioning with her feet propped up eating lunch and scrolling Facebook. Of course you want to quit.

Pete Mockaitis,
Understood. Was there like a speech or did they lay out their grievances or they just said, “We quit,” and then it’s done.

Kristen Hadeed
No, it’s just “We quit.” And they turned around and they walked out. I was shocked, then it turned to anger. I was thinking, “How could they do this? I’m paying them.” There was so much work to do and I only had 15 people left.

I ran and I found those people. I told them what happened. They weren’t really surprised. I said, “Well, can you help me figure this out? We have to get them back.” I think they wanted to help me because it sounded more fun than cleaning, not because they really wanted to help me.

Pete Mockaitis
This is a juicy drama. I want to be a part of this.

Kristen Hadeed
I know. Then someone had this idea to call an emergency meeting at my house that same night and that the way that we would get everyone there is by promising them an early paycheck because the way that it was is you’d have to wait the whole three weeks to get your paycheck, but if they came to this meeting that night, they would get it that night.

It was a great idea. Everyone showed up. I just – I was just honest. I said, “I’ve never done this before. I don’t know what I’m doing. I don’t even know what I did wrong.” I was honest about how scared I was that we had all this work, that I didn’t know how we would get it done. I think I just – I became a human to them. I think they realized that I was a good person, I just didn’t know how to be a leader.

One kind of said, “Oh, I’ll come back,” and then it was a domino effect. Another is coming back and then the next thing you know, they’re all coming back.

I always say that that changed the trajectory of my life because it made me really obsessed with learning how to be a better leader and most importantly learning how to build a company where people really, really wanted to be and they didn’t to walk out.

That was – that for me was I think looking back, that was the moment that I – I didn’t do it consciously, but I think that’s when I gave up my desire to move to New York and work on Wall Street because that summer really changed everything. We became a team and then I graduated. I turned down a job in finance to stick with Student Maid. Here we are. It’s been nine years.

Pete Mockaitis
That is so cool and congratulations to you. You share these tales and these lessons learned in your book, Permission to Screw Up. Why that title?

Kristen Hadeed
It’s pretty funny. I always wanted to write a book, but I never knew what I wanted to write about. The way I got my book contract was kind of a backwards way. I was giving a talk. My publisher was in the audience. I just so happened to be speaking about Millennials at that event.

My publisher said, “I want you to write a book,” and I started writing about Millennials because I thought that’s what he wanted me to write about. That’s what I had just spoken about. When I finished the book, I didn’t like it. I didn’t actually finish it. Halfway through I said this is not – everything I’m writing about applies to all people, not just Millennials. I threw that version away.

Then I started to write about Student Maid and just the journey of leadership and it was empty. I went to dinner with a friend, who’s written several really great books. I asked him, I said, “How do you know when you’re writing the right book?” He said, in my experience the right book is the one that’s really, really hard to write.”

I thought about that. The book I was writing was not hard. I changed my thinking to what would make it hard. That’s when I realized that I was writing about all the lessons I had learned, but I wasn’t talking about what it took to learn them.

Yeah, I know the importance of empowering people, but I only know that because I micromanage people and people quit. I know the importance of building a relationship that’s real and meaningful with your people, but only because I had superficial relationships that did not lead to trust and loyalty.

I wrote about the how I learned it part, which was not fun. Some of the stories I wrote about paint me in a light that I don’t really want to be painted in, but it’s the truth. It’s how I learned.

The title, Permission to Screw Up, it’s about giving yourself permission. You don’t need it from anybody else. You don’t have to be perfect. Give yourself permission to screw up and to be human and in doing that, you will inspire the people around you to be more human.

Pete Mockaitis
I like that. I like that a lot. Thank you. Well, you’ve got a lot of wisdom packed in there.

Could you maybe share just a couple of the most dramatic shifts that you made in terms of, “Hm, before I was thinking this way and then I had this experience which showed me that, no, that’s totally wrong. I should think about it the other way,” so in the practices that you abandoned or adopted as a result of some of those insights?

Kristen Hadeed
I would say the first major shift really had to do with feedback. Because 45 people quit on me, I was really afraid to give critical feedback to people because I thought it would make them quit.

I was the kind of leader who would recognize people every day for things that really didn’t deserve recognition, like thank you for being on time today. But that’s their job. You’re supposed to be on time. On people’s birthdays I would say thank you for being born. I recognized everything about everyone because I thought that was what – I thought that meant they would be happy and they would stay.

I realized two things. One that when we overpraise and we over recognize we actually are doing people a disservice because it doesn’t help them understand what their true strengths and contributions are. It’s also not meaningful.

But number two, when we avoid feedback that really needs to be given, the critical feedback, the kind of feedback that really helps people grow, we’re hurting them because we have this opportunity, we see a way they could be better and we don’t speak up, we’re hurting their growth and their development.

There’s a student I had who – she did a couple of things. I mean things that were really bad, like trying on a client’s high heels and –

Pete Mockaitis
What? Doing what to the high heels?

Kristen Hadeed
Trying on a client’s high heels.

Pete Mockaitis
Oh, just putting them. Okay.

Kristen Hadeed
Yeah. Or like playing Mary Had a Little Lamb on a client’s antique piano that clearly is off limits. Just stuff that would get under my skin. Every time I would hear about something I would say, “Okay, I’m going to confront her,” and I never did.

Then I finally got the courage to do it and I did it in an email. It was a total cop out and then she quit. Then I felt guilty because I felt like man, I really missed out on this opportunity to make her better. Now, chances are the values she had, it wouldn’t have worked out anyway, but I should have told her way earlier that this kind of behavior was not acceptable and I missed out on that opportunity to help her learn and to help her grow.

There’s a tool that I loved teaching. It’s in the book. It’s not my own. I learned it from a company called Barry-Wehmiller, one of my favorite companies in the world. It’s called the FBI. It’s a way to give feedback, both critical and recognition, that inspires behavior change or inspires someone to keep doing something great.

It’s a sentence. Each letter stands for something, so feeling, behavior, impact. How you felt about someone’s specific behavior and what the impact of that behavior was.

If someone’s late, for example, you can say, “I felt disappointed that you were 30 minutes late to our meeting this morning. The impact, even though I know it was not your intention, now the impact is I don’t know if I can rely on you. I don’t want to feel that way, so can you help me?”

The idea is that person probably didn’t wake up saying, “I can’t wait to be late so that you’re disappointed and you feel like you can’t rely on me,” but once we tell them, once we tell them how we feel, the impact it’s had, now they want to change that behavior.

On the flip side, recognition, you can say, “I felt proud when you spoke up at the meeting this morning and when you shared your opinion. The impact that had is everyone else felt comfortable sharing their own and we had a really productive meeting.” Now you’re telling that person I want to see that again. I want to see you share your opinion again when you have one in a meeting.

I love the FBI. Now, in my company, every single person on our team that’s one of the first things they learn even before they learn how to dust and vacuum. We’re big on the FBI.

The second thing I would say is about when is it time to give up. That was really hard for me. I’m someone who believes in everyone’s potential. I think it’s really hard when you’re programmed that way when is it time to walk away from someone.

On the flip side, if you’re working in an organization and you’re giving it your all and you see the potential in this organization, but it’s just not right for you right now, when do you walk away? Do you walk away?

We have this metaphor that we use at Student Maid. It’s called the line. It symbolizes what it takes for the relationship to really work.

What we say is the leadership team, the executive team, we’re going to stand at this line every day and what that means is we are going to invest in you, care about you, give you feedback to help you grow, support you, stand by you when you fail. We’re going to give you the tools to do your job and that’s what it’s like standing at the line for us.

But it only works if you’re at the line, which means that you’re doing something with the feedback we give you. You’re giving us feedback when there’s room for us to grow. You’re getting back up when you fail. You care.

What I’ve learned in this whole thing is you can’t make someone care. You can’t make someone change. You can’t make someone anything. They have to want it.

If you are standing at the line, whether you are leading a team of people, whether you’re not, but if you’re at the line and you’re by yourself, I think that’s how you know that it’s time to walk away because you can’t force that other party to stand at the line with you. They have to want to do that.

Pete Mockaitis
Understood. Then it sounds like you’ve had some experiences then when others are not standing at the line and they needed to be let go.

Kristen Hadeed
Yes. There was a student we had many years ago. Her name was Kayla. Kayla, she was the best cleaner we had ever seen. You could eat off the floor after she cleaned it.

When I met her I learned early on that she had a really rocky home life. She was the first person in her family to go to school. She was fully supporting herself. She came from physical and emotional abuse and made it very clear that Student Maid was like her family. I made a vow to myself that I was going to protect her and keep her as a part of our family no matter what.

The problem was Kayla had a real issue with being on time. She was late very often. It wasn’t just five minutes late, ten minutes late, sometimes it would be 45 minutes late. I really struggled with, here’s this person, I know she’s struggling in her personal life and that we mean a lot to her. She’s also a really fantastic cleaner, but yet she can’t be on time. What do I do?

It started to cause a lot of tension on the team because other leaders in the company would say, “This isn’t fair. We’re requiring everyone else to have – to be on time, so we have to hold her to the same standard.”

What I ended up doing with her is I made exception after exception after exception. It got so bad that she started to not show up to work. Then I just had her cleaning my own house because I didn’t want her actions to impact anyone else.

Long story short, I found out that she had a substance abuse problem. She really needed to go and get help for that. I had to eventually walk away from her. She went to a rehab center and she got better.

Then after that she called me out of the blue one day and she thanked me for giving up on her. I thought, “Uh, wait, what?” It was the first time anyone ever thanked me for giving up on them. She said, “Had you not walked away from me, I would have never hit rock bottom and I would have never wanted to take ownership over my life.”

I realized that you can’t keep giving people chance after chance after chance. You have to – they have to want to change. They have to be open to that. They have to be ready for that.

That experience really helped me. It made me realize that sometimes the best thing you can do for someone and even the best thing you can do for an organization is to say, “I’m walking away,” because that’s when the other party decides, “Hm, I need to change something here.”

Pete Mockaitis
Understood. I imagine there are other occasions, maybe less dramatic, in which folks aren’t living up to the line as well.

Kristen Hadeed
Of course. Yeah. I think the key is it should never be a surprise to someone when they’re being asked to leave. This should not be coming out of the blue here. Okay, we’ve talked about this. We’ve made a self-improvement plan. We’ve identified what happens if the plan doesn’t work. Now we’re here.

What we find in our company now is that people don’t – we usually don’t have to ask anyone to leave. They come forward and say, “Look, I know we had this agreement for this plan. I didn’t do my part and so now I know that I have to walk away.”

Pete Mockaitis
Yup. That’s powerful. I guess I’m so intrigued by some organizations in which there are some that have a really strong performance culture and expectations and clarity and folks who just clearly need to go and go, then others that just seem terrified of lawsuits and there are hideouts and stowaways and just severely underperforming folks who remain and there is no termination just out of a terror of lawsuits.

What’s your take on that? Have you had to deal with lawsuit issues or it’s just been pretty smooth? How do you think about the risk liability side of it all?

Kristen Hadeed
Well, I’ll just say this, you name what can happen in a business, I have been there. I’ve gotten the T-shirt. I’ve done it all, been through it all.

But I think when you’re operating out of fear, that’s a problem. The route that I take is let’s never get to that point where there is fear.

I think it starts at the beginning. Are you hiring people who really embody the values? Then do your people feel empowered to speak up when they notice that there’s someone on the team who isn’t living the values? How can you make sure that those people aren’t really a part of the company for too long?

Then, like I said, the feedback should be regular. It should be ongoing. It should never be a surprise that this person is letting the team down.

Yeah, I think you have to live – I think you have to if there’s someone who is not sitting at the line or they’re hurting the organization, they’re hurting the team, they aren’t ethical, they’re not living the values, they have to go.

Your fear of a lawsuit or whatever it may be cannot trump that because the message you’re sending to everyone else in the company is actually the values that we say are so important, aren’t that important because we’re letting this person stay on the team.

Pete Mockaitis
So you have been sued?

Kristen Hadeed
Oh yeah. Yeah. But the story I think of when you said that, there was someone I had on the team who I knew was stealing. People had come forward and told me. I was afraid of her. I was afraid that if I confronted her, she would sue me, which is so backwards because it’s like she was stealing from the company. Oh my goodness. What am I afraid?

But I let her stay on the team. I was afraid to confront her. The way that she was stealing, she was adding time to her payroll, so she was exaggerating her hours. What ended up happening is she would go to newer people who didn’t really – who were just brand new and she would kind of bully them into lying about their hours so that their hours would match hers.

Pete Mockaitis
Oh, because they’re partners, right?

Kristen Hadeed
Yes, they’re partners. The toxicity spread to so many people. So many people exaggerated their hours. I ended up having to let them all go. Had I just dealt with the problem the first time I heard of it, it would have never grown into that.

But that was a huge mistake I made. It cost – then all of the people who came forward and said this is happening and then they watched me do nothing about it, I ended up losing those people because they didn’t want to work with a company where the values and everything we said we stood for we actually didn’t.

Kristen Hadeed
I think you just have to treat people like – you have to care about people and you have to treat them with respect. You have to treat them the way you’d want to be treated. If you do that, yes, sometimes things get ugly and people are hurt, but I try to look past that and think about what’s the real root of this.

Every time where there has been something where someone’s come back to the company, it’s because they were hurt. They didn’t feel cared for. They didn’t feel valued. That’s what made them take this action. I think we just learned a lot from those situations.

Sometimes it’s not related to me. Sometimes it’s related to someone who maybe was their leader and they didn’t make them feel valued and cared for. It’s really hard when you’re in this position of leadership. I think it’s really hard to learn the dance between holding people accountable and really making them feel cared for and valued. Until you figure out what that balance is, you’re going to mess up.

Pete Mockaitis
I hear you. Cool. I just wanted to say or hear from you if you have that strong encouragement for those who are in that fearful place of someone needs to be let go but I’m terrified of a lawsuit. To summarize you’re saying, “Don’t live out of fear. It shouldn’t be a surprise.” You’re saying, “It’s absolutely worth it to just – to live out the values and experience some consequences because you really come out ahead.”

Kristen Hadeed
Yeah, yeah. A mentor once gave me some advice that helps me even today. Whenever I’m afraid of something, I think about what is the worst that can happen. I just wrap my mind around what’s the worst case scenario. Then I think about well, what would I do if that happened.

Now, all of the sudden I’m not worried because I’ve thought about the worst case. I know what I’ll do. How many times does the worst case actually happen? Hardly ever.

Pete Mockaitis
Excellent. Cool. Give us some more pro tips when it comes to cultivating meaningful relationships. You said you used to host parties but that wasn’t quite doing the trick. What is doing the trick?

Kristen Hadeed
Yeah, I used to think relationships were about just being together. When I started the company I was the same age as my team. I had a graduation party and I invited them over. We would go to the same pool parties and this and that.

But at the end of the day our relationships were superficial. We were talking about what we were doing over the weekend or what our plans were for summer vacation. It wasn’t really about anything with any kind of depth.

Over time I learned that if you really want meaningful relationships, you have to know people deeply. You have to know where they come from. You have to know the experiences that really shape them and the moments in their life that really define who they are. The only way you know is by asking and sharing yourself and being vulnerable yourself.

We do regular exercises at Student Maid. It’s called development day. Every quarter we bring our whole company together.

We always start with three vulnerability questions. The leadership team will answer the questions in front of the whole room. Then everyone splits off into different teams and they answer the questions amongst their team.

Examples are “What is the most challenging relationship in your life and why?”  or “What’s a moment that really defined who you are that you haven’t shared with many people?” or “What’s one thing that’s preventing you from becoming a better you that you’re not doing that you should be doing?” Things that really are hard to talk about but when you do, you actually form a connection. You actually build trust.

A lot of people look at that and they say, “Wait a minute. This is a little too weird for work and you’re crossing a line.” We never force anyone to share anything they don’t want to share. I’ll say that. But I think it’s so crazy because we spend most of our time at work and with the people we work with and yet we are afraid of crossing this line and forming a real relationship.

Well, I don’t want to work with people who I don’t really enjoy working with, who I don’t have high sense of trust with. What is that? I think if we really want to create a place where there’s loyalty and trust, we have to create the space for those conversations to happen.

We do that. It’s a huge, huge component of Student Maid. I think actually I think it’s the reason that people want to work for a cleaning company because it’s certainly not the work that’s keeping them there.

Pete Mockaitis
Right. That is powerful. The vulnerability questions, which immediately makes me thing of Brene Brown. Then to start with the leadership and front and center is powerful because it’s kind of like we’re not just forcing you to do this, worker bees. Here we are showing the way and putting that example out there.

I guess the reason that folks are leaders is because they knew what they were getting into upfront is that this is a part of the game as opposed to – it might be a little bit trickier to spring that on people. “Hey, for tomorrow’s meeting, here’s kind of what I think-”

Kristen Hadeed
Yeah. I think you have to explain to – especially when you’re doing that, it’s – what is the purpose of this. Why are we doing this? What’s the end goal?

We always say that relationship is the foundation of accomplishment. Before we can ever talk about accomplishing any goal, we have to have a really strong foundation that’s built on trust and real, meaningful relationships. Until we have that, we can’t talk about our business goals because we don’t have a foundation to stand on to reach those.

Pete Mockaitis
Certainly. I would imagine it’s just like if you can share those kind of vulnerabilities – now I’m thinking about the movie Dodgeball. “If you can dodge a wrench, you can dodge a ball.”

By that I mean, if you can say this thing that’s hard to say, that doesn’t have direct business impact or feedback about performance but it’s important to you, if you can say that, then in a way that just really kind of builds up your capabilities to have other difficult conversations in terms of, “You know what? This performance is really disappointing in these ways,” or “Here’s some perspective I have for you on how I found this challenging or upsetting.”

It’s like an icebreaker that actually breaks ice I guess is how I’m thinking about it.

Kristen Hadeed
Right. Yup. Totally.

Pete Mockaitis
That’s cool. Now as a result of sort of all of this stuff, you’ve got some impressive retention rates for your workers as compared to I guess the cleaning industry at large. Could you share just a little bit of sort of where you’re sitting versus the industry norms and any other kind of elements of the secret sauce you think are behind that?

Kristen Hadeed
Yeah, the cleaning industry has such a high turnover rate. 75% is the average.

Pete Mockaitis
That means in one year 75% of a workforce will not be there the next year.

Kristen Hadeed
Right.

Pete Mockaitis
All right.

Kristen Hadeed
Because of that the customer turnover is also equally high, 55% is the average.

That’s hard but then you add in that in our business model we hire primarily students. Not all students. If you’re a fit for our culture, you’re getting a job, but most of our team members are students. They come with not a lot of job experience.

Then the average profit margin of a cleaning company is only 15%, so you can’t really afford to pay people much above minimum wage. You’ve got hard, exhausting work, can’t afford to really train, develop. You don’t have a lot for that. Then you have people coming into my business with hardly any experience.

It’s a huge challenge, but we really evolved early on from being a cleaning company to a company that is centered around growth and leadership. We always say that we – our goal is to help our people build a skillset that really will help them be successful after they leave our doors. Everything we’re doing is about getting them ready and equipping them with the skills they need to be successful for after they leave us.

Because of that, I think people really feel invested in. I know they feel invested in and they don’t want to leave. While they’re cleaning, they’re taking courses on things like the FBI and how to find your strengths and articulate them in an interview and how to build meaningful relationships, what is vulnerability, what is empathy, how do you listen, what things should you text about, what things should you talk face-to-face about.

We do all of this stuff that doesn’t have anything to do with dusting or mopping or vacuuming but really does help you in your life.

Then what happens is people graduate and it’s time to move on from the company and they don’t want to go because they’re like, “Will I be able to find another company where I’m invested in?” Sadly I think there are a lot of companies that don’t do that. I wish more would. I dream of the day when every company invests in people like we do the bottom line.

I think the average person stays with us until they leave school. For some that may be four years, for some it’s two years, depending on when they join the team. It isn’t uncommon – sometimes we have to tell people, “You’ve got to go. It’s time to go and branch off and go out there and make the mark you want to have on the world.”

But I think it shows that it doesn’t matter what industry you’re in, what the work is that you’re doing, you can find a way to really inject purpose and meaning into that work. As long as you’re making people feel like they are the priority because they are, they usually don’t want to go anywhere else.

Pete Mockaitis
That’s excellent. So cool. I want to get your quick take on Millennials, not to belabor the point. But I mean you’ve got perhaps one of the most privileged vantage points of any human alive in terms of working with young folk, doing menial work. What’s your take on what’s real versus silly, overgeneralizations when it comes to Millennials?

Kristen Hadeed
I’ll tell you two stories quickly. One is a student who came into the office and said, “Do you know where I can get a stamp?” We said, “What? A stamp?” She said, “When I need one, my mom mails me one and I don’t have time to wait for that.” We’re like, “Your mom mails you a stamp when you need a stamp. Oh my goodness, we can get you a stamp way faster than that.”

It would be really easy for me to tell you that story and then at the end say, “Ah, Millennial,” but I’m not going to say that.

Then I’ll tell you this other story and it’s that my mom works with us. She’s a Baby Boomer. I gave everyone an assignment not too long ago where they had to write their own job description. I said it needs to be around 500 words. When my mom turned hers in she kept saying, “It’s either 503, 504, 498. I don’t know. I counted so many times. I keep getting a different number.”

I realized that she did not know about word count on Microsoft Word and she was hand counting every single word on her job description. It would be really easy for me to say, “Ah, Baby Boomers,” after that, but I’m not going to.

I think the point is, we’re all just trying to do our best. We’re all just trying to figure it out. It’s really easy to make fun of Baby Boomers, just like it’s really easy to make fun of Millennials, really easy to make fun of Gen X.

We’re all humans, so let’s just put this … away and let’s just instead focus on how can we just create a place that brings out the best in everyone, that helps everyone realize their potential, and remember that at the end of the day we all want to feel valued and significant and trusted. That’s the thing we have in common. Let’s focus on that.

Pete Mockaitis
That sounds a lot easier than doing an elaborate segmented-

Kristen Hadeed
Yeah, it’s way easier.

Pete Mockaitis
-intervention person by person based on their generation. That’s great. It sounds like you don’t really buy into so much the so-called assertions that Millennials are this way as opposed to Boomers which are that way.

Kristen Hadeed
I do think that there are things that help shape a generation. We employ Gen Z as well as Millennials. That’s primarily our makeup.

I think technology has really affected both. I think that it’s affected our independent thinking because when we have a question our first thought is that we Google it instead of thinking of it on our own. When we need directions, we type in the address and step-by-step it tells us exactly what to do. We don’t have to think about where we are.

Then on the relationship end, we’re used to texting and social media, so sitting and having a real conversation that’s really based on vulnerability maybe isn’t comfortable because we’re not used to that.

But then I think about, well that’s definitely affected us, let’s look at everyone else. When I walk into conference rooms with other people, I see people on their phones all the time. It’s not just Millennials. I see people emailing about important things that really should be face-to-face all the time, not just Millennials.

I think technology has affected everyone and the way we interact and the way we think. I think it’s affected Millennial in Gen Z’ers more because that’s really the way that we grew up, but I think that’s something that’s widespread.

Also, almost 70% of the world is disengaged at work. That’s not a Millennial statistic. That’s a human statistic. To me what it’s saying is this isn’t a Millennial problem. This is a human engagement problem. We have to figure out how are we going to help everyone become more engaged.

Pete Mockaitis
Perfect. Well, Kristen, tell me, anything else you really want to make sure to mention before we shift gears and hear about some of your favorite things?

Kristen Hadeed
I think – no. You’re good.

Pete Mockaitis
Oh shucks.

Kristen Hadeed
I love this interview.

Pete Mockaitis
Flattery will get you everywhere Kristen. I appreciate it. Well, let’s do it. Tell us about a favorite quote, something you find inspiring.

Kristen Hadeed
I don’t know who said it. Well, I have two. I don’t know who said either one. The first is, “Nothing goes to plan and that is the plan.” That just helps me realize that when something happens that’s a deviation, instead of getting frustrated, realize that it’s all part of the process. One day when you look back it will all make sense.

The other really helps me in terms of empathy. It’s that, “Hurt people hurt people. Loved people love people.” It helps me when someone’s emotions kind of exceed the moment or they’re angry about something and I cannot understand why they’re taking this out on me, I just remember that hurt people hurt people. They’re probably hurting inside about something else, so I need to come at them with empathy instead of anger.

Pete Mockaitis
Excellent, thank you. How about a favorite study or experiment or bit of research?

Kristen Hadeed
Oh, I love John Gottman’s work.

Pete Mockaitis
Oh yeah.

Kristen Hadeed
I’m obsessed with it. He, if you don’t know John Gottman, look him up. He studies – he’s a psychologist who works a lot in marriage and family space, but I find a lot of the work he’s done can be applied to the workplace. Absolutely.

Pete Mockaitis
Thank you. How about a favorite book?

Kristen Hadeed
Oh, I have so many. Probably the book that influenced me most early on, Delivering Happiness, which is written by Tony Hsieh, the CEO of Zappos.

It really helped me understand what culture is and that is that it’s not things like having the cool office and a ping pong table and beer on tap, that it’s really about how people feel. Then it got me thinking, how do I want people to feel and how do I help them feel that way.

Pete Mockaitis
How about a favorite habit, something that helps you be awesome at your job? I’m sorry, scratch it. Your favorite tool, something that helps you be awesome at your job.

Kristen Hadeed
I don’t know if this is a tool. I guess it’s more of a habit, but every night before I go to bed I think about what are the three things I want to accomplish tomorrow. I’m really clear on that because during the day there are so many things that happen that take you away from important stuff.

I think the night before identifying what are the three things that if I accomplish these, I’ll go to bed feeling like today was a win. It just helps me stay focused when things can get so crazy.

Pete Mockaitis
Is there a particular nugget that you share that really seems to connect and resonate with folks as you speak it?

Kristen Hadeed
Well, I think it’s the title of the book. I think it’s that you don’t need anyone to give you permission to screw up; give it to yourself.

Just give yourself permission to be human and talk about it because I think we’re making leadership unattainable because we’re acting as if you’ve got to have all the answers and know how to do everything in order to be a leader. That’s not true. Everyone can be a leader. Everyone can have an impact on the person to the right of them or the left of them.

Sometimes we’re going to mess up in figuring that out and it’s all right and that’s normal. Let’s just admit that.

Pete Mockaitis
If folks want to learn more or get in touch, where would you point them?

Kristen Hadeed
Well, all my social media is my name Kristen Hadeed and then you can go to my website KristenHadded.com or StudentMaid.com.

Pete Mockaitis
Okay. Do you have a final challenge or call to action you’d issue to folks seeking to be awesome at their jobs?

Kristen Hadeed
Let’s see, since we talked about FBIs, how about give someone at work an FBI in person.

Pete Mockaitis
Perfect. Well, Kristen thank you so much for sharing this. This was so much fun.

Kristen Hadeed
Thank you.

Pete Mockaitis
I wish you and Student Maid tons of luck going forward for another nine amazing years.

Kristen Hadeed
Thank you. Thank you.

292: Enhancing Work and Life through Mindfulness with Oren Jay Sofer

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Oren Jay Sofer says: "Mindfulness develops the capacity to be focused, to choose where we put our attention, and keep it there."

Meditation teacher Oren Jay Sofer discusses the vastly positive impact of adopting a meditation practice.

You’ll Learn:

  1. The top three evidence-based benefits of mindfulness practice
  2. How a one-minute pause can make a huge difference
  3. How to train your brain for greater attention

About Oren

Oren Jay Sofer is Senior Program Developer at Mindful Schools and Founder of Next Step Dharma, offering online courses on meditation in daily life. He is a member of the Spirit Rock Teacher’s Council, a Certified Trainer of Nonviolent Communication, and a Somatic Experiencing Practitioner for healing trauma.  His work has been featured on apps such as 10% Happier and Simple Habit. Oren holds a degree in Comparative Religion from Columbia University, and is author of Say What you Mean: A Mindful Approach to Nonviolent Communication.

Items Mentioned in this Show:

Pete Mockaitis
Oren, welcome to the show!

Oren Jay Sofer
Thanks so much, Pete.  Happy to be here.

Pete Mockaitis
I think we’re going to have a ton of fun here.  First I’d like to get oriented to your history and backstory as a child actor.

Oren Jay Sofer
Alight, yeah.  It’s interesting – I was thinking about this before getting on the call.  And my motivation for being a child actor is actually the same reason why I do what I do now.  So, when I was about eight or nine years old I got really inspired by a movie I saw and I realized that millions of people have seen this movie.  And here I am having this cool thought and thinking about something that’s pretty amazing.  Imagine if I could reach large numbers of people and get them to think about their life in a different way.
And so I decided I wanted to become an actor.  And so until the age of 20 I was going into New York, going to auditions, I did some TV commercials, a few shows, some student films, some off-Broadway theater.  And then I found meditation, and it radically changed my life.  And here I am 20 years later and realizing that in some very interesting roundabout way I’m doing the same thing, in a different way – trying to reach people and help them to think about their lives in a different way.

Pete Mockaitis
That is so cool.  And I want to hear, what was the movie that got this seed planted?

Oren Jay Sofer
[laugh] It’s slightly embarrassing because it’s not a very profound movie.  But I think it was Back to the Future part 2 or part 3 or something.

Pete Mockaitis
Oh, that’s pretty profound.  That gets you thinking.

Oren Jay Sofer
It was.  It was in the ‘80s and I got thinking about time and one’s life.  And yeah, it really made me ponder things.

Pete Mockaitis
That’s cool, I dig it.  And I’ve had those moments as well, from movies that might be silly or comedies or not as powerful apparently in the eyes of the critics, in terms of assessing it as a movie great.  But that’s cool.

Oren Jay Sofer
And I was eight or nine years old.

Pete Mockaitis
Yeah, so kudos there.  And so, with your child acting, are there any commercials we might have seen or recognized?

Oren Jay Sofer
I giggled in a Life Savers commercial. [laugh] And I did an Applebee’s commercial, that restaurant is still around.  The thing that you might see actually that’s still out there if you’re having trouble sleeping late one night and flipping through cable television, is an episode of Law & Order that’s still running, where I actually was the murderer.

Pete Mockaitis
A kid murderer?

Oren Jay Sofer
Yes, a kid murderer.  A Crime of Passion was the title, or something like that.

Pete Mockaitis
That’s so funny, because you’re all about the non-violence.

Oren Jay Sofer
Exactly.

Pete Mockaitis
And here we have that role.  Well, cool.  So, I’ve heard your voice many times through the Simple Habit meditation app, and I just connected with it in a great way.  You’re just so encouraging, so thank you for that.

Oren Jay Sofer
Thanks, yeah.

Pete Mockaitis
And so, you say meditation changed your life.  Could you maybe walk us through a little bit of what’s the story or the narrative of how this unfolds?

Oren Jay Sofer
Sure.  So I was in college and acting in New York City, and worn pretty thin.  Just kind of rolling hard and heavy.  I won’t go into details, but you can imagine.  And parents got divorced.  So just a lot of stress, a lot of pressure.  I had a big falling out with my friends.  And just in kind of that way that can happen at that particular age – I was about 18 or 19 – it felt like my life was coming apart at the seams, and I wanted to start over.
And I ended up hearing about a study abroad program in India actually, where I could go to a monastery, and no drugs, no sex, no alcohol, up at 5:00 a.m. in the morning, meditating twice a day.  And I said, “Sign me up.”  I kind of wanted to clear the decks and just start fresh.  And some of the teachers that I met over there had a really profound impact on me and kind of opened my eyes to what was possible in a human life, and taught me how to understand my own mind.  And it started a whole process of me reevaluating my life, reorienting to deeper values inside, and starting to deal with some of the struggles and emotions that I had been kind of pushing away inside for many years.

Pete Mockaitis
Fascinating.  And so when you say you meditated twice a day, what kind of length of time are we talking about here?

Oren Jay Sofer
We would meditate for 30 or 45 minutes, yeah.

Pete Mockaitis
Okay, intriguing.  And so was there teaching on top of that?

Oren Jay Sofer
Yeah, it was a whole program.  So we were studying Buddhism and learning about meditation.  I was in the process of doing a degree in Comparative Religion, so that kind of became part of my studies.  But I had I guess you could say the good fortune, but the unique opportunity to kind of dive in head first.  And I’m guessing most of your listeners aren’t going to give up their career and go to India for six months the way I did.  But what’s wonderful is the kind of opportunities that are available today, like Simple Habit or 10% Happier or other apps – those weren’t around 20 years ago.  So people today can actually access these practices right from their own home, and there’s a lot of really wonderful teaching and guidance available.

Pete Mockaitis
That’s so cool.  Well, could you maybe share in your own experience, in terms of back here States side, thinking about the… Well, you tell me first of all – do you find that you go into and out of a regular habitual meditative practice, or is it like stone cold, 100% solid?

Oren Jay Sofer
So, it’s pretty much a regular part of my life at this point.  That doesn’t mean that I sit for 45 minutes every day without fail.  Things get busy sometimes, I’ve got an early morning appointment.  I try to sit quietly for at least a minute or two, no matter what’s happening, just to kind of touch into that space.  But what is the case is that the level of clarity and awareness that’s present in my mind is much greater because of the many years of mindfulness practice.  And so even when I’m not meditating formally, there is a connection with mindfulness that’s happening.  And that’s the result of practice.

Pete Mockaitis
Now, I’d love for you to expand upon that clarity and awareness, sort of the result or the product, if you will, the outcome from having done it, either in a day, like right afterwards, or over years.  Could you just make that a real clear contrast or distinction, in terms of non-meditating – “My brain is kind of like this”, versus meditating – “I experience this other opposite thing instead.”

Oren Jay Sofer
Sure, yeah.  So, we can characterize the benefits of meditation in two or three key ways.  And this comes straight out of a lot of the research that’s been done.  So, one is emotional regulation.  So for example if one’s not meditating, we might find that things get us going a lot more easily, we get reactive, we pop off at someone, we’re short, we’re testy.  Things get to us easily.
Meditation, mindfulness meditation helps to decrease emotional reactivity, so that we are more aware of the emotions that we experience and have more space inside to tolerate any discomfort and choose how we respond, rather than reacting impulsively based on how we feel in the moment.
And as all of us know, that’s a really useful skill in life in all situations, whether we’re talking about our primary relationship, our family, or our work.  Being able to be in a stressful or demanding situation, where something comes up that triggers us or makes us angry or makes us upset or fearful, or a lot of anxiety or anticipation – to have the capacity to still think clearly and not be pushed around by those emotions – that’s huge.  So that’s one major benefit.

Pete Mockaitis
That is huge.  Just that phrase there, nice – “The space to tolerate discomfort”.  We’ve got a bunch of people who like learning, listening to the How To Be Awesome At Your Job podcast, and we’ve heard it said many, many times associated with, growth occurs in discomfort.  When you’re learning something new you’re kind of clueless and feel dumb.  Stephen Covey talking about the comfort zone versus the growth zone, which is intrinsically uncomfortable.  So that just sounds so huge right there, is if we can tolerate greater discomfort, then our whole ability to learn, grow, develop just… We might, I don’t know, I’m going to throw a number out, see how it feels – you might double or triple your capacity to grow if you double or triple your capacity to tolerate discomfort.

Oren Jay Sofer
Absolutely, yeah.  And the phrase that I like to use comes from a colleague of mine.  We talk about “the zone of strategic discomfort”.  So, if we’re too comfortable we don’t learn, we don’t grow, because we’re just going along and everything’s fine.  However, if we’re too uncomfortable we also don’t learn, because it’s overwhelming.  So there’s this zone in the middle, of strategic discomfort, where it’s uncomfortable enough that we’re forced to actually look at things and question them and pay more attention.
And so, that’s what the training of mindfulness does, is it creates a space in which we can study our own mind, our own habits, our own reactions, and really start to come into contact with those places that we get uncomfortable and learn, “How do I respond here?  What’s my go-to strategy?  How do I develop more patience, more resilience, more stability inside, so that I have more choice?”  And this is one of the central principles behind mindfulness practice, Pete, which is the more aware we are, the more choice we have.
So, mindfulness practice increases awareness.  It increases awareness of our emotions, it increases awareness of our thoughts, it increases self-awareness, our attention is sharper in terms of being able to observe around us and pick up more information from others and our environment.  And when we have that awareness and information, that allows us to make better choices.  And all of those things translate directly into our ability to be awesome at our job, as your podcast likes to say, because we have more access to our own intelligence and resources inside.

Pete Mockaitis
That’s good, that’s good.  Alright, so you said three.

Oren Jay Sofer
That’s right.

Pete Mockaitis
I want to make sure I’m segmenting or following your train.  Did we cover one or did we cover two?  Or did we cover three?

Oren Jay Sofer
We covered one.

Pete Mockaitis
Alright, you have more.

Oren Jay Sofer
We covered emotional regulation.  So the second one is something called “attentional stability”, which is a fancy way of saying focus, or ability to pay attention, or concentration.  So, one of the skills that’s developed through mindfulness practice is the ability to stay aware of a chosen activity or object.  So, you talked about your mind before and after meditation.
So I remember when I was in college, before I started meditating, reading the same paragraph over and over again, sometimes five or six times, because my mind would keep wondering.  And it would take a lot longer to get a certain task done because I wasn’t able to stay on task, to stay on track.
So mindfulness develops that capacity to be focused, to choose where we put our attention, and keep it there.  And again, that translates into all areas of our life, whether it’s personal or professional, whether we’re wanting to read or study or write, or even listen in a meeting and be able to keep track of the information that’s coming, without losing focus.

Pete Mockaitis
Yes, that’s certainly helpful in lots of things.  I dig it.  And what’s the third?

Oren Jay Sofer
So, the third is self-awareness.  The third is being able to understand and be aware of our own experience, our own mind.  So one of the other common ways of talking about mindfulness practice is that this quality of mindfulness, which we haven’t defined, so maybe let me take a moment to just do that now.  Mindfulness is the ability to be aware of what’s happening in the moment in a clear, balanced and non-reactive way.

Pete Mockaitis
Alright.

Oren Jay Sofer
So it’s not just knowing what’s happening, but it’s knowing what’s happening in this particular way where there is clarity and there is a kind of balance inside.  We’re not getting pulled around or reactive just because of something that’s happening in our environment, internally or externally.  So, one of the main things mindfulness does is it helps us to tell the difference between what’s actually happening and the stories that we’re telling ourselves about what’s happening.
And so this is where the self-awareness comes in.  We start to see how our thoughts, our moods, our emotions, our interpretations begin to influence and color our experience.  This is really important.  It’s like our mind is a set of glasses through which everything is being filtered.  So there is nothing that we experience in life, there’s nothing that we hear, see, taste, smell or touch that doesn’t involve our mind.  And so, if our mind is adding interpretations and opinions and biases to those experiences and we’re not aware of it, that’s going to affect how well we live, how well we do our job, the quality of our relationships, the quality of happiness and well-being we experience in our life.
So, for example, how many of us have had the experience of working someplace and somebody walks in and they don’t say “Good morning”?  Or you catch a weird look on their face and all of a sudden we’re like, “Oh my God, they don’t like me.  They’re out to get me.  I know, it’s that project we did last week – they’re not happy with it.”  And we start spinning.  We make this whole story and we don’t even realize what just happened – that all that happened was actually we walked in and we didn’t hear them say “Hello”, or we didn’t make eye contact, and that everything else is extra. It’s all thoughts and fears and interpretation.
And so that’s happening a lot of our lives, that we’re living in the reality of our stories and our beliefs and our interpretations.  And the more we develop mindfulness, the more we see those for what they are, and then we can actually evaluate, “Okay, which ones are helpful?  Which ones are maybe likely to be true?  And which ones are just getting in my way or tripping me up?”

Pete Mockaitis
That’s good.  That’s potent.  So I think you really painted a nice picture there, associated with what good looks like, when you’re sort of “with it”, and then what the not-so-great default can look like.  So I’d love it… You mentioned studies a couple of times.  Could you share, are there maybe one or two or three studies that have an impressive, quantified result that you’d like to drop?

Oren Jay Sofer
I’m happy to answer the question.  I want to say one more thing on your last question before we go there.

Pete Mockaitis
Okay.

Oren Jay Sofer
You said something like, the difference between what’s…

Pete Mockaitis
Like when you’re on the meditation train versus off of the meditation train.

Oren Jay Sofer
Exactly, exactly.  And the one thing that I want to add to that that’s really important is that being on the meditation train doesn’t mean that we don’t still have negative thoughts or interpretations or anxiety come up.  It means that we’re able to be aware of those and have some choice about how much space they take up inside, so that they’re not running the show.  And that’s a really key distinction, because if we have an expectation that, “All this stuff is going to go away and I’ll never have to feel anxious or insecure again” – that might not be realistic.  But what is very attainable is being able to put those things in context and not be so oppressed by them.  And how much of the time are we our own worst enemy, in terms of being able to really fulfill our potential?  So, I just wanted to make that really clear before we move on to the research question.

Pete Mockaitis
Okay, thank you.

Oren Jay Sofer
Yeah.  So, I’ll share a little bit of what I know about studies with the caveat that I’m not a scientist and I’m not a researcher.  So, just to give you an analogy – I’m a meditation teacher, and so I teach people how to practice mindfulness and I teach people how to practice communication, how to bring those two together in their relationships.  How to use mindfulness not just for one’s own mind but also in your relationships and life.  And it’s a little bit like the difference between being a musician, who plays music, and being a sound engineer, who records the music and knows how to get the right frequencies and levels set.  So, I don’t deal with the sound engineering; I just play the music.
So, having said that, one of the interesting things that’s happening these days is, they’re doing what are called “meta-analyses”.  So the individual research studies that are done have a specific sample size, and those carry some weight.  But a meta-analysis aggregates the data over 20, 30, 40, 50 or more individual research studies and then looks at trends.  And so within scientific research, a meta-analysis can often carry more weight because it’s drawing on a much larger sample size.
And the meta-analyses are showing really strong consistent evidence for benefits in decreasing cognitive and emotional reactivity, for decreases in mind-wandering and rumination, so like getting lost in thoughts and sort of spinning inside with worry and anxiety; and self-compassion and kindness.  So those are some of the qualities that are coming out.
But a couple of my favorite, favorite studies – so, one has to do with the effect of mindfulness training on kindness and altruism.  So they gave people three weeks of mindfulness training – not a long time.  And then they said they were going to participate in a research study.  So they get to the waiting room.  One person comes in from the study, a participant, and they’re waiting to go in to do the research study.  But what they don’t know is that the waiting room is actually where the research study is happening.
So they come in and there are three chairs.  Two of them are occupied with people who work for the research team, but they don’t know this.  They sit down in the third chair, now they’re waiting to go in.  A few moments later somebody comes in on crutches, with a boot on one of their feet – also an actor in the study.  And they visibly kind of sigh, noticing that there’s no place to sit down.
So they do this with everyone who participated in the study, and with a control group who received three weeks of cognitive training with no mindfulness.  And what they found was that people who received mindfulness training gave up their seat at a rate two times as often as others.  And that was verified by another study.  So it points to, very clearly, when we’re more aware of our own thoughts and feelings and body, it increases empathy.  We become more aware of other people and how it is for them, and say, “Here, sit down, please.  Take my seat.”

Pete Mockaitis
Now I’m so curious to know what the baseline rate is of non-meditators.  It had to be less than 51%, if it was doubled by the meditators.  So that’s no so encouraging for humanity.

Oren Jay Sofer
Right, right.

Pete Mockaitis
But there is a pathway, so there is the bright spot there.  That’s a fun one, thanks.  And you said there’s another.

Oren Jay Sofer
Yeah.  The other is less of a story there.  But six weeks of mindfulness training has been shown to decrease implicit bias against minorities.  So that’s pretty powerful to think about the effect on one’s mind there.  They also do a lot of studies on something called “loving-kindness practice”, which is another form of mental training that’s related to mindfulness, but different.  It’s cultivating an intentional state of goodwill and kindness.  And just 10 minutes of this kind of meditation has been shown to have a relaxing effect on one’s ability to shift gears into a more relaxed, para-sympathetic state.
Another study’s showing that a number of weeks of loving-kindness meditation, participants reported significant increases in well-being, like contentment and joy and gratitude in their lives.  Oh, and then here’s another one, you’ll like this.  I was just reading last night.  A lot of the research that’s happening, or a certain amount of it that’s really fascinating is where scientists, neuroscientists are taking meditation masters.  So people who are considered like Olympics-levels of meditation – more than 10,000 hours, and doing FMRIs – functional imaging scans of their brain and measuring different things.
And so one Tibetan teacher, they’ve done some different scans of his brain over the course of the last 8 to 10 years, and what they’re finding is that his brain is aging more slowly than like 99% of people in his age group.  He’s in the like 100th percentile of the rate of aging in brain cells.  And so, that’s really fascinating to me to see that the potential for training our minds with meditation and mindfulness can even have an effect on the long-term vitality of our mind.

Pete Mockaitis
Well, that’s compelling.  It makes me what to kick it up right now, to reap those benefits 50 years from now.

Oren Jay Sofer
Yeah, absolutely.

Pete Mockaitis
And so then, you mentioned loving-kindness and its impact on relationships.  Can you share a little bit of how that can pop up in the workplace?

Oren Jay Sofer
Sure.  Well, I think that our culture and our society tends to be very competitive, and I think in many workplaces my sense is that that carries over, and that there is a sense of competition and we are against one another.  Not exclusively, but that can infiltrate, it can get into the workplace.  And what I’ve seen in my own life and from the things that I’ve read and the stories that I know, two things are true.  One, we can accomplish more when we work together as human beings.  We can do great things when we are supporting one another and celebrating one another, rather than competing or fighting with one another.
So, if you’re looking at any kind of a company or a team within a company that has a certain goal or charge, when there’s goodwill present, when there’s a quality of respect, mutual respect and trust and empathy, you can draw on the strengths and the ingenuity and creativity of each person in that team a lot more.  So that’s one aspect. The other aspect is… Dale Carnegie’s famous book How to Win Friends and Influence People.  It’s like you catch more flies with honey than with. What’s the saying?

Pete Mockaitis
Vinegar, was it?

Oren Jay Sofer
Yeah, that’s it.  Vinegar.  So, in our own relationships when we’re kind, other people tend to be kind back to us.  When we approach a situation with goodwill and an open mind, that energy tends to come back around to us.  And even when it doesn’t, it feels better in ourselves, and so we’re enhancing the quality of our own life and we’re increasing our own well-being directly.

Pete Mockaitis
Oh, that’s good.  Well, it sounds like to get in the depth of that, we might just have to do this again, maybe when your book comes out, December-ish.  Because I really want to dig into a little bit of, if someone’s never meditated before, what do you do?

Oren Jay Sofer
Right.  Sure, sure.  Yeah, so there are a few simple pointers or suggestions.  I think the first is just understanding the main principle behind the practice of meditation.  And the main principle is that our minds are designed to learn.  And whatever we do with them, they will learn.  So, if we spend our time thinking about things that are stressful, if we spend our time feeling aggravated and rushed, we’re doubting ourselves, we are actively shaping and training our mind to feel stressed and aggravated and rushed.  Those are just a few examples.
If you look back to the origins of mindfulness meditation in the Buddhist tradition, there’s a quote from the early text that captures this really well.  And it says, “Whatever the mind frequently thinks about and ponders, that will become its habit, that will become its inclination.”  And so, the modern day version of this is neuroplasticity – neurons that fire to get a wire together.  So our brains can change in their shape and function based on how we use them.
So, this kind of fundamental plasticity or malleability of our brain means that we can use the mental training techniques of mindfulness practice to shape and train our brain in a different way.  So, the exercises of mindfulness meditation are about training our mind to be aware of what’s happening in the moment in a clear and balanced way.  So, that’s the underlying principle.
The practice itself involves sitting or standing in a comfortable position at first.  You can also do it while walking.  It’s helpful to start when you’re still, turning your attention inwards.  Sometimes that might mean closing your eyes, other times that might just mean withdrawing your attention from what’s going on around you – the sights and the sounds and so forth, and just turning your attention inwards, and seeing if you can feel your breathing.  So when we breathe in, can we be aware of that?  When we breathe out, can we be aware of that?
That’s the most basic mindfulness meditation exercise, is feeling the breath.  And it’s important to let your breath be natural.  We’re not trying to control our breath in any way, or breathe in a special way.  But what we’re doing is we’re using the breath as a foil, as a tool to sharpen our awareness, to learn how to stay connected to what’s happening in the present moment.  And as you know, and as anyone who tries this will very quickly see, we’re not really good at that.  Our mind tends to wander off really quickly.  And that’s okay, that’s part of it.  That’s why it’s a practice.
So, every time we notice that our mind has wondered, that moment of noticing is really powerful.  That’s actually the key moment of mindfulness practice, because that’s the moment where awareness is actually growing.  We just woke up, we just realized that we were off task.  So, in that moment it’s a cause to actually appreciate, “Oh, great.  This is working.  I’m becoming more aware.”  And then we just gently come back to feeling the breath.  That’s the most basic practice.

Pete Mockaitis
And I’m glad you said that.  I was going to prompt you to do it if you didn’t, because that point that you made in the Simple Habit app when I heard you, it was so powerful for me because it’s I guess a little bit of what I was doing before, in my noviceness, was I’m like, “Oh, darn it!  Argh, I thought of something.  I’m screwing up.”  And you just completely turn that on its head, reframing it to, “The sheer fact that you did notice that means you’re growing in awareness, not that you’ve screwed up.”

Oren Jay Sofer
Exactly.

Pete Mockaitis
It was so funny, the first time you said that I was like, “No, that’s not what that means.  Ohhh.”

Oren Jay Sofer
It’s a win.

Pete Mockaitis
So it was a big eye-opening sense for me, so thank you for that.

Oren Jay Sofer
You’re welcome.  Yeah, it’s a win.  Every time we remember, our awareness is growing.  The other important thing I’ll mention for your listeners out there, in terms of if you’re experimenting with mindfulness practice, or even if you have a mindfulness practice already.  The other thing that’s important to remember is that because our minds are so fluid and can be shaped, the way that we do these techniques is really important.
So, in other words, if we take on this practice and we get excited or we’re going to try it, and we’re doing it with a lot of self-judgment and tightness, and we’re pushing and we’re trying really hard, not only are we going to exhaust ourselves really quickly and probably give it up, but we’re reinforcing those habits in our mind.  So, how we practice mindfulness is as important as that we practice mindfulness, the technique itself.  It’s like any other tool that you use – how you hold the tool is really important, and if you’re not holding the tool properly, you’re not going to be able to use it well, you might even do some damage with it.
So, as the saying goes, “Practice doesn’t make perfect; practice makes permanent.”  So, it’s important to see, how am I approaching this?  Am I approaching this with a sense of curiosity, lightheartedness, patience, rather than, “Okay, now I’m going to really do this and I’m going to be great at it and push myself.”  And that’s where the transformation happens, is that we learn how to be patient, relaxed, kind, steady, balanced, by noticing, “Oh my God, I’m totally driving myself nuts here, just trying to feel my breath.  Why is this so hard?  Oh, I can relax.  I don’t have to try so hard.”  And so begins the learning that unfolds through the practice.

Pete Mockaitis
I really like when you say in the app in terms of the stances of, nowhere to go, nothing to do, being friendly and curious.  And as we’re talking about neuroplasticity and the mental inclination, it’s like, those are things I want to experience in my brain frequently, and maybe experience less frequently than I’d like to.  So, I think that’s really cool how that ties together and is just very pleasant.  So, do you have any pro tips on how to step into that stance effectively?

Oren Jay Sofer
Sure.  Yeah, I’ll offer one of those and then link it to our work in the workplace, the relevance in the workplace.  So, I make a huge emphasis in my teaching and in my own personal meditation practice to start from a good place.  And I actually have a free guided meditation on my website called “Finding Ease” that shares this, it shares some instructions on this.  It’s a free download if people sign up for my email, is they get this meditation.  And it’s basically when you sit down to meditate, see if you can set an intention inside to just say, “Okay, this time is for me.  I don’t have to do anything now.  All of the projects, all of the plans, all the issues – I can just set those aside.  And can I find a place of just being able to feel relaxed or at ease right now, in this moment?”
Not forever, just for right now.  Just to take whether it’s 5 minutes or 10 minutes, however long you’re going to practice for, just to take this time off from other things.  That doesn’t mean that stuff’s not going to come up, but it just means that we’re starting from a place of letting go and just arriving in a place of, “Ahhh, I can just chill out here.”  And so, it can take time to find that.  It’s like finding that note.  How do I hit that note inside?  But we all know that place; we’d go nuts if we didn’t.
It’s that feeling when you’re with a good friend that you haven’t seen for a while and you’re just sitting out on the porch or taking a walk.  Or it’s the feeling on Saturday afternoon on the weekend, when you’re with your family or you’re out by yourself just enjoying a sunset.  And everything just kind of slows down for a little bit and gets quiet.  It’s remembering that feeling and that sense that that’s always available to us in the moment, if we can just step back from things.  And so, starting from that place.
And that takes practice.  It takes practice, but it’s totally doable.  Now, how does this relate to having a job and going into the office every day?  So, I think that what I’ve seen in myself and other people at work is that the number of demands on our time and energy are greater than the number of hours in a day.

Pete Mockaitis
Yes.

Oren Jay Sofer
And that gets stressful over time, because there’s always a list that’s growing faster than we can accomplish the items.  So this is where mindfulness comes in really valuable, because what mindfulness does is it allows us to be more present… I was going to say “fully present”, but that’s what we’re aiming for.  But at least to be more present with what we’re doing in the moment.  So rather than worrying about the 10 things that we’re not doing right now – that we actually can’t do right now, because we’re not doing them, we’re doing something else – instead of worrying about those or rushing to try to get to them, we can be fully present, or as present as possible with the task at hand.
And that has a few really positive effects.  Number one – it allows us to do that task more efficiently and more skillfully.  We have access to more of our intelligence and creativity because we’re 100% there, or as close to 100% as we can.  Number two – it helps us keep from burning out.  One of the reasons we burn out is that we’re always trying to be two or three steps ahead of ourselves, and that’s just not possible.  So when we’re able to just do one thing at a time completely, we’re conserving our energy because we’re not pushing ourselves to be someplace where we’re not.
And so to sum this up, what’s the essence of this?  In the Zen tradition they say, “When you’re sweeping the garden, just sweep the garden.”  So there’s that sense of like anything… And this is where mindfulness is more a way of life than something we do for 5 or 10 or 20 minutes in the morning.  It’s about being wholehearted in whatever we do.
Our whole life is having an effect on our mind.  Everything that we do – how we are when we’re driving and sitting in traffic.  If we’re gripping the steering wheel with white knuckles – well, we’re actually strengthening impatience and anxiety in our nervous system.  We’re enhancing those qualities.  So, if we can take any activity, whether it’s walking to the car, chopping vegetables, answering an email, washing our dishes, and use that to strengthen qualities of clarity, focus, calm, presence, resilience, by how we perform that activity.

Pete Mockaitis
Now, could you expand upon answering an email… The white knuckle driving steering wheel example is a nice visual.  So can we get the contrast between a not-so-happy to the nervous system way of replying to an email, versus a delightful way to reply to an email?

Oren Jay Sofer
Absolutely, I see it in myself all the time.  I get a lot of emails, and sometimes I see myself firing off responses, and because of my practice I notice the tension in my body.  So I’ll notice my shoulders are hunched up, as I’m typing my fingers are pounding on the keys, and maybe my breath is tight or shallow.  And there’s this energy, a little like impulse or push inside to be going more quickly getting on to the next one, on to the next one, on to the next one.
And what I find is if I just take literally half a moment, just enough space to breathe in and breathe out once, my shoulders relax, I can feel my body sitting on the chair, instead of being like up out of my body through my eyes in the computer screen.  And then I can respond to the email with ease, and that’s less exhausting.

Pete Mockaitis
“Ease” is a great word.

Oren Jay Sofer
It is, yeah.  And so, I know that you’ve shared with me that you guys are really big on, “How do I use this?  How do I take this into my life?”  I am a huge proponent of a very simple practice called “pausing”.  And as I just said a pause can be as brief as one breath.  It could be longer, it could be a minute or two.  But the more we can make a habit of taking just really brief pauses throughout our day – as I said, it can really just be one breath, like you sit down at your desk and before you turn on your computer just to take one breath, or before your lunch break, or before a big meeting.  Those kinds of pauses can help us be more efficient with our energy during the day, it can enhance our quality of life, it can allow us to enjoy our work more, instead of always being on the treadmill, trying to get ahead.  Yeah, and like you said, just feel more at ease inside.

Pete Mockaitis
I love it, thank you.  And nice to have inspiration there.

Oren Jay Sofer
Yeah, exactly, exactly.

Pete Mockaitis
Well, tell me, Oren – anything else you really want to mention before we shift gears and hear about some of your favorite things?

Oren Jay Sofer
No, I’m good.  Let’s move on.

Pete Mockaitis
Alright.  Could you share with us a favorite quote, something that inspires you?

Oren Jay Sofer
Sure.  One of my favorite quotes is from Antoine de Saint-Exupery, who wrote The Little Prince.  This is from another one of his books, called Wind, Sand and Stars.  And he wrote, “It is idle having planted an acorn in the morning to expect to sit beneath the shade of an oak in the afternoon.”  And so for me it just really points to the virtue of patience in our lives, and how anything worthwhile doing takes time and takes patience.  And that goes for mindfulness practice, and it goes for any kind of creative project or other pursuit.

Pete Mockaitis
That’s good, thank you.  And how about a favorite book?

Oren Jay Sofer Gary Snyder has a book called The Practice of the Wild.  It’s a collection of essays that are really wonderful reflections on what it is to be human and how our culture and society can interfere with realizing our potential, not only as individuals but also as a community and as a species.

Pete Mockaitis
Thank you.

Oren Jay Sofer
Yeah.

Pete Mockaitis
And how about a favorite tool, something that helps you be awesome at your job?

Oren Jay Sofer
I’ll share two.  So one – I use an app called Things that helps me track my to-do lists.  I find that very helpful.  And well, the subject of our podcast is the other tool, so mindfulness.  In terms of pausing, there are many apps that you can get for computers – desktop, laptop computer – that give you a reminder periodically to pause.  The one that I use is called Time Out for Macs, but there’s a whole host of those.  And it’s hard to remember to pause.  Work day’s often so busy, so I rely on that sometimes to just help me to take a break periodically.

Pete Mockaitis
Oh, thank you.  And is there a particular nugget you share that seems to really connect and resonate with your students?

Oren Jay Sofer
Yeah, I come back to patience.  The key to success is patient, kind persistence.  Just keep showing up, being patient and having that spirit of kindness towards oneself and others.

Pete Mockaitis
Alright.  And if folks want to learn more or get in touch, where would you point them?

Oren Jay Sofer
Yeah, my website is the best place – OrenJaySofer.com.  You can also follow me on Twitter or Facebook – same thing, Oren Jay Sofer.

Pete Mockaitis
And do you have a final challenge or call to action for folks seeking to be awesome at their jobs?

Oren Jay Sofer
Sure.  Sure thing.  Think about what’s most important to you, why you’re doing what you’re doing.  And then every morning when you wake up, set a clear intention about how you want to show up at your job.  What qualities do you want to bring to the work that you do and the people that you work with every day?
Set that intention every morning.  If you can remember it halfway during the day, at lunch come back to it.  And then at the end of the day when you come back home, before you go to bed just reflect back on the day and think, “Okay, when did I actually remember this?  When was I able to come from this place inside?”  And if you do that every day, even for a few weeks, you’ll start to notice changes in your work and in your quality of life.

Pete Mockaitis
Perfect.  Oren, thank you so much for sharing this.  It sounds like there’s a wealth of stuff to talk about, in terms of the relationships and interconnectedness from this stuff.  So, I hope we can chat again about some of this.

Oren Jay Sofer
Yeah, that would be great.  We can talk about how mindfulness applies to communication, which is what my book’s on that’s coming out in December, called See What You Mean.

Pete Mockaitis
Cool.  Well, this has been a real treat.  Thanks for all you do.  I’ll continue listening to your voice in the app, and keep on rocking!

Oren Jay Sofer
Thanks so much, Pete.  You too!

283: Subtle Shifts in Thinking for Tremendous Resilience with Charlie Harary

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Charlie Harary says: "Don't wait for the boss to tell you you're doing well... to feel like you're doing well."

Charlie Harary explores how to adjust your recurring thought patterns to find your greatness, enhance emotional wellbeing, and enjoy work more everyday.

You’ll Learn:

  1. How to react to the world in a more empowered way
  2. Two innate needs you must fulfill to be satisfied
  3. Approaches to growing more everyday

About Charlie

Charlie Harary is an author and internationally known speaker sought out for his lectures, seminars and keynote addresses on business intelligence, performance management and personal empowerment. He is the Senior Director of Capital Markets at RXR Realty, a multi-billion dollar real estate company based in New York. He hosts a weekly radio show on the NSN radio network and the Unlocking Greatness podcast. Upon its launch in 2015, Unlocking Greatness made it to the Top 10 on iTunes’ New & Noteworthy Business Podcasts list. Harary is an adjunct clinical professor of management and entrepreneurship at the Syms School of Business at Yeshiva University. He received his J.D. from Columbia Law School where he was awarded the James Kent Scholar and the Harlan Fiske Stone Scholar.

Items Mentioned in this Show:

Pete Mockaitis
Charlie, thanks so much for joining us here at How to be Awesome at Your Job.

Charlie Harary

Thanks so much for having me. It’s an honor to be on your show.

Pete Mockaitis

I think we’d have a lot of fun in reading through your book here. But first I want to get your take on it. You say that you live on almonds and black coffee. Is that exclusive or to what extent is this true and how is this possible?

Charlie Harary

It’s not exclusive. I do consume other things as well periodically.

This all started a couple of years ago when I met a friend of mine who was – I would call him the biggest carnivore I’d ever seen in my life. He explained to me that he just sort of found this new thing called being a vegan and it changed his life. I sort of didn’t buy it. He dared me to be a vegan for a month and I ended up being a vegan for two years. It was such an incredible experience for me personally.

But I travel a ton and when you’re a vegan, you don’t get a lot of options. When you’re traveling and things are perishable and you’re trying to be healthy, you really don’t got a lot. So I started getting into these almonds, raw almonds, I would take them basically like in the bag and just take bags and bags. Without milk I started drinking coffee black and before you knew it I was just basically waking up in the morning and drinking black coffee and eating almonds all day.

Now one of the things we talk about in the book is this idea of neuroplasticity and how your brain creates connections. One of the connections that it creates is things that you do at the same time. What happened over the course of a year, every time I bit into an almond I’m like, “I could use a cup of coffee.” Every time I had a cup of coffee, I’m like, “You know what this would go great with? Almonds,”

Basically I spend most of my day traveling drinking coffee, and eating almonds. That’s sort of the staple of how I survive.

Pete Mockaitis

That sounds simple in terms of you don’t have to think too hard or get hungry. So you’re not tired of almonds. How long has this been going on?

Charlie Harary

At least two to three years.

Pete Mockaitis

Okay, and that’s … thing.

Charlie Harary

I actually graduated into almond butter, which is awesome, which is a whole other world unto itself that I almost feel like I’m indulging too much in. They don’t let you take it on an airplane, so it has limited capacity for me.

Pete Mockaitis

It’s counted as a liquid, gel, aerosol?

Charlie Harary

Yeah. They come too large. Usually the almond butter-

Pete Mockaitis

Oh, the size.

Charlie Harary

Size, exactly.

Pete Mockaitis

Speaking of fun images you’ve earned a moniker, the Malcolm Gladwell of Emotional Wellbeing and that makes me – I love a good metaphor because you can interpret it in so many ways. Does that mean you have wild, curly hair? How would we read this?

Charlie Harary

Well, when someone first told me I’m like, “I guess I’ve got to sort of curl my hair.” But what happened was when I wrote the book – I’m a lawyer by trade. I’m not a psychologist. A lot of the book is based on psychology, but I see it mostly as research and the narrative being around the human being. That’s what lawyers do, we digest lots and lots of research.

I sent to a lot of psychologists and academics and professors, say, “Hey, listen, read this and tell me if this reads right,” and they would come back with a very similar line of, “Hey, this is like Malcolm Gladwell. Are you the Malcolm Gladwell of emotional wellbeing?” I got that more than once.

I’m like, “What do you mean by that?” The way they described it was usually – I mean Malcolm Gladwell is one of my favorite authors. Just even thought to be – for someone else to say that is the greatest honor. A lot of what he writes about I think are like societal issues and socioeconomic issues and things – tipping point, success in sort of a broader society type way.

This is sort of – what I think they were getting at, this sort of has the same style of a story-based research, but as opposed to it being explaining some phenomenon in society, it’s explaining how you can be better as a human being, how you can increase your emotional wellbeing. That was sort of the response that I got from some of my colleagues and friends.

I’m like, “All right. Thanks so much. I appreciate it. I hope that you buy a million copies and then you can really continue the metaphor.”

Pete Mockaitis

Yes. If I’m Malcolm Gladwell, then I need Malcolm Gladwell level of book sales please.

Charlie Harary

How about you put your money where your mouth is?

Pete Mockaitis

Yes, that’s good.

Charlie Harary

Start buying.

Pete Mockaitis

So we’re talking about wellbeing and being better. You’ve got the word greatness in your book, unlocking greatness in your podcast with the same name, Unlocking Greatness. What exactly do you mean by greatness here?

Charlie Harary

When I’m talking about greatness is a sort of emotional feeling. It’s an intangible sense of empowerment. That somebody feels that they’re doing what they should be doing and as a result there’s like an internal feeling of greatness that I feel like I am living a life that’s not just average, I’m living a life that’s not just survival or good. I’m living a life that I am feeling that great feeling inside me. It’s sort of intangible empowerment feeling. That’s what I’m getting at.

It’s not – though the book we try to make the case that greatness isn’t necessarily what the world tells you you are. It’s not the medal they put around your neck or the grade they give you after your name. It’s your own approach towards life. It exists in a much more of a micro perspective. But what I’m trying to get at is a certain feeling of empowerment that people have that they need to tap into and unlock as a way to live their lives in every day of their lives.

Pete Mockaitis

Okay, so this notion of doing what I should be doing, that is nice when you have those moments and so please, do tell how does one have more of those moments?

Charlie Harary

A lot of it comes down to an approach towards life. It’s understanding what you have in your mind. Understanding that a lot of what you’re feeling is really not based on the world around you; it’s based on your perception of that world. Schema, if you will, is a way in which you process the world.  A lot of what we’re experiencing isn’t directly affecting our feelings. It passes through our perspective, our schema.

And when you take control of that – first, when you know it exists and how it happens and how it works and how your mind works, and you learn how you can manipulate and move and train your mind to make life and your goals more accessible, and also going deeper, you learn about aspects of spirituality and the metaphysical and what giving means and what it does for that intangible thing that many call the soul, you can start to realize that the feeling of greatness is really the opportunities that are in front of you and how you react towards them and your perspective on what’s in front of you.

That sort of way of life and then you sort of couple upon that your way your brain works, starts to condition people to see opportunities as – or see challenges as opportunities and see things that are in front of them as ways to grow and get better in small micro ways, which then conditions that behavior, which then allows them to feel more empowered, which then sort of creates the cascade of feeling great on a daily basis.

Pete Mockaitis

Okay, I’d love it Charlie, if you could sort of zoom right in. We got the schemas, and perspectives, and interpretations, and decisions, and how we’re choosing to engage with the stuff around us, so if you could zoom right in for let’s say there’s professional, there’s experience in the workday, and something happens, what would be maybe a typical mental response that is sort of common yet suboptimal versus maybe an outstanding interpretation mental response to that same set of circumstances.

Charlie Harary

Sure. So a professional sitting at a desk and they are – they feel subject to the whims and the feelings of their boss or their customers, so their day – basically they’re like a reed. Depending on what’s going around them will affect their day. Then their whole internal situation will be impacted by everyone around them, so that’s a very difficult way to live your life.

When that person sits at their desk and at first before they even sit at their desk, there’s a certain level of visualization and intention as to what they’re doing there and the desire to get a little better. There’s an intention to take their activities and their jobs and to adjust it to grow in whatever way

they can that day. It’s not just get through the day. TGIF, right? It’s today’s a day to be better.

Whenever they feel disempowered, what they should be doing is – let the feeling go through the mind. Don’t do it on the spot, but ask themselves the following question, what in my belief systems, in my mind cause me to be disempowered?

There’s a whole host of things that can cause that. I’m insecure with who I am. I’m threatened by someone around me. I think I’m not great at my job and so I may be fired. I am looking for someone else to validate who I am. There’s a whole bunch of beliefs that cause someone else’s bad moods to impact my mood.

When they just do that just for a few minutes, they just think through what their beliefs could be, what happens is they start to realize that whatever goes on around me doesn’t have to impact what’s inside me. If they just practice if they can every single day a period of time where they are going to act empowered no matter what, what they’ll do is they’ll start to condition their minds to react to the world in a most empowered way and that will start to feel more natural.

Sitting at their desk over time, this doesn’t happen in a day, over time they’ll actually be more resilient and be able to address whatever is in front of them with more empowerment. That will make them better at their jobs. That will make them better in their offices, but more importantly, it will make them feel better as human beings.

Pete Mockaitis

Okay, so I’d love for you to expand upon what I feel as empowered. It sounds your use of the word as empowered is a little bit broader than, “Oh, it’s out of my control,” but you’re like – tell me more about disempowered.

Charlie Harary

Disempowered is the feeling of lack of desire. Disempowerment is a whole host of feelings that make you feel like you want to act less: sad, frustrated. In each of these things there’s an empowerment aspect and a disempowerment aspect. But whenever you’re feeling disempowered what usually happens next is you have less energy. You have less desire. You want to disengage from the environment. You want to give up.

Now when you go to work without any of the pre-work that goes on in your mind, without knowing why you’re doing what you’re doing, without trying to focus on being better at what you do, what happens is the lack of independence of your actions allow you to be much more subject to everyone else’s whims because you’re only there to get through the day. That already before you even sit down at your desk is a total mind shift that makes you vulnerable.

Whenever something happens that doesn’t give you the validation that you’re looking for, it disempowers you. It makes you feel like you what to try less. It makes you feel like you want to disengage, give up.

That feeling is just your mind. That has nothing to do with people around you. For every person that feels that way, someone else says, “You don’t like what I did; I’m trying harder. You don’t like what I thought; fine, that’s your opinion.” And this happens everywhere.

If you look at great people’s lives, from academics to theologians to athletes, you will find along the way lots of people have tried or unintentionally to disempower them and what got them through it was

the feeling of “I am in control of my feelings. I’m going to push through whether you like it or not.” That empowerment in difficult times, more than their natural capacity, usually is what makes great people achieve things that we all know and recognize.

Pete Mockaitis

Yes. It feels like we’re really onto something here it’s like this is the nexus or the nucleus or where the rubber meets the road for a huge cascading set of events or dominoes that can go in one direction or another in terms of –

Something happens, like I don’t know. Let’s say that you were in charge of something and then all of the sudden, someone else is doing that something, so you’re kind of knee-jerk reaction could be like, “What the heck. That’s bull crap. They don’t trust me with this. Someone thinks they can just take over my territory,” whatever.

I guess we would call that being in the place of disempowerment. We’re just ticked off. We’re irritated. We have a sense of being dissed. We don’t like it. Then you’re saying right then and there, the key is to not ask yourself the question “What the heck is wrong with everybody?” but instead to ask the question, “What is it in my beliefs or within my mind that leads me to feel so angry about this situation?”

Charlie Harary

Yeah, and I don’t mean in any way that people should sort of make themselves into like a mat on the floor that people can just step on whenever they want.

It’s a great example you brought up. You sit at work and someone takes over a responsibility for something let’s say and you’re like, “That’s crazy. That’s ridiculous.” Then the whole day it’s, “They don’t appreciate me. They don’t like me. I’m not good at my job. This person’s take-“ and that’s it. That’s it.

You’re whole day is hijacked by a whole host of insecurities that come to the service that make it impossible for you to be the one to be in charge now and then only make it hard for you to go to work the next day, the next week, and then it just adds and adds, and adds. Wonderful.

That happened because of two reasons. Number one, most of the time you’re not working on yourself or the person is not working on themselves. Right? Usually insecurity comes because you’re not putting in the effort. You’re not putting in that level of “I’m the best at my job. I did everything in my power to show the best that I can be and I am fully confident that whether I win or I lose, this is the best that I have inside me.”

Usually at work it’s, “I did the best that I could have. I got by and someone else came in and I don’t want anyone to expose that I’m not the best at this.” But let’s assume that’s even the case, the end of the day, if you’ve been in the business world for a few years, you know that life is long and if you’re good at your job and you’re in a normal, healthy environment, you will most likely be rewarded for it. If not, there are other places that will reward you.

The business world is much more dynamic than one person in one place. When your reaction is disempowering, you become worse at your job.

What you do is – this is what’s – same thing with people that hurt you, right? Someone gets hurt, right? So what do you do? You hate them. Every time they pass by, you feel bitter and you resent them. This is what some people think.

What do you do? They hurt you and do you know what you give them for hurting you? You give them the benefit of feeling pain every time you’re in their presence. That’s how we get back at people by allowing us to feel pain and disempowerment when they’re in our presence. They get to hurt us twice.

Yeah, someone was hurt, so as opposed to thinking, “Okay, what’s in my belief system that makes me think that I can’t allow someone else to get this credit necessarily. And two, what did I just learn.” This is in the book later on. It’s called deliberate practice. It’s work by a man named Ericsson. It’s a lot of Gladwellians thinking. The 10,000 hour rule is based on the research by a man named Anders Ericsson, who speaks about life as just one huge process of deliberate practice. Every failure you have is an ability to round out what you’re doing to become more successful.

So you have two people. One person is just, “This is it. I’m out,” and they’re just filled with resentment, rage and hurt, and frustration, insecurity. One person is working on themselves to be more of a giver, to figure out where they can be better at their jobs, to understand what caused this to happen and is empowered because they know that life is long and they’ll get their eventually.

They’re totally diametrically opposed viewpoints that are based on your schema. And to be honest although the first one seems like it’s more just, the latter one makes you win in the long term nine out of ten times.

Pete Mockaitis

Yeah. This is just powerful stuff in terms of just the implications and it’s like so subtle. It’s like you could go by your whole life really and just not even be aware that you have a choice. It’s just like autopilot hijack, “I am the victim to this bull crap and I hate it.” It’s like you could totally go down that route readily.

Then as opposed to asking the question – I guess I’m wondering. When you ask that question, “What is it in my beliefs,” and then you discover something. It’s like, well what it is is, “Hey, I’ve got a little bit of a sore spot that I’m actually not good at spreadsheets,” whatever.

“I’m concerned that really I’m not good at this element which has now been handed off to someone else and I feel kind of like a loser because it has been sort of snatched from my area of responsibility and I’m wondering just to what extent I really have a future here if folks are giving away my responsibility and other stuff,” so that’s just an example.

Charlie Harary

Yeah.

Pete Mockaitis

“I’ve done some self-exploration. What is it in my beliefs and what caused me to react in such a way. I got some answers. What do I do with those? Those are kind of hard to fix.”

Charlie Harary

Yeah, I’m so happy you’re doing this. Thank you. You’re listeners are so lucky, honestly to have you.

Pete Mockaitis

Oh shucks.

Charlie Harary

Because this is great stuff. I mean it. This is great stuff. This is real – the questions you’re asking are good questions and I appreciate and I’m honored to be on this. Let’s continue this scenario. This is exactly right. This happens every day, right?

You go to being a victim in your mentality and as opposed to figuring out how I can grow or to your point getting underneath the surface of “I’m not good at spreadsheets,” and that’s part of being a human being, not being good at everything. It turns into the victim mentality. You talk to your friends about it and of course they’re going to validate you because they’re your friends.

Pete Mockaitis

“I can’t believe she did that.”

Charlie Harary

Yeah. It only creates more neural connections that you’re the victim and people are bad.

Here’s what happens. You ready for this? Your schema starts to see everyone around you as out to get you, so now what happens next week? A new project comes up where there’s a new one that you are good at, but your schema doesn’t show it to you because you’re so focused on being hurt that the next opportunity that comes by your desk, you totally miss.

As opposed to volunteering or taking on or feeling responsible or coming in with a certain level of confidence everybody can sort of smell and be aware of, you come at it from a “So you’re going to appreciate me now,” perspective and then just people sort of feel differently. And without you realizing anything, you’re just heading yourself down the road of less. As opposed to saying to yourself, “Okay, this happened. Wonderful. Where’s my beliefs.”

Someone once told me – I’ll never forget this. When I was doing the research. I forgot who said this but it was a mentor of mine said, “Whenever you have a bad thought, see yourself like a plumber. You walk into a house and there’s a leak. The plumber wants the leak because when there’s a leak you can find the problem. If there’s no leak, it’s in the walls. Everything may burst at some point, right”

That’s life. You’ve got bad beliefs. It’s part of humanity. Guess what? Not everyone grew up in like the perfect environment. Not everything is perfect. People come up and things are tough, so they develop these bad beliefs and insecurities and this and guess what happens? You have a bad thought. You’re disempowered.

If you don’t see it as a leak that you can figure out where the source is from, at some point you’re going to burst. You can burst by either quitting or disengaging just engaging in entertainment your whole life. You can do it by just counting days until Friday and then vacations and just of using most of your adult life as just sort of waiting to escape from your daily job. Whatever it is that is a manifestation of that.

But as opposed to saying, “Hey, wait a second. I’m disempowered. How come? This is an opportunity. What’s causing this? Oh, is it this? Is it that?” and getting some self-discovery because if you get some self-discovery, you know what you can do in today’s day and age? You can learn spreadsheets.

Pete Mockaitis

Yeah right. LinkedIn learning baby. Former sponsor. Come on down.

Charlie Harary

You know who does this so well? Football players. Right? You ever watch football? Football, every time they do anything, they spend hours on game tape. Why? Because they’re like, “We’re going to win games and you don’t win games until you analyze and over analyze every single play.”

You go to an office and no one’s analyzing anything. We’re just doing. Maybe on a spreadsheet, maybe on a project if it’s sales. But can you imagine if we treated our lives as important as someone treats a football game. Can you imagine if the effort that goes into winning a game in a college football season is applied to winning at my life. We would be superstars, all of us.

Even if nobody knew our names, we would know. We would go to bed knowing that I’m living a different type of life. And the empowerment we’d feel by getting up every single day and know that if I get ice cream, I’m going to love it and if I get something that’s bitter, I’m going to learn from it. That’s life. It’s addictive. It’s awesome. You unlock your greatness. You don’t wait for the boss to tell you you’re doing well to feel like you’re doing well.

Pete Mockaitis

Charlie, this is potent stuff. I’d love to get your take on some potential objections here. Let’s say – you mentioned a bad thought being disempowered. I’m thinking there’s some who would respond, “Hey, all emotions are telling you something and should be honored and don’t repress yourself and don’t sort of push through the bad stuff. That’s part of life. It’s okay to be human and have these feelings.” How do you respond to this?

Charlie Harary

I think they’re right. It’s absolutely okay to be human. This is the joy of humanity and you should definitely not rush through it. I’m the other way. I’m saying you should analyze it. I’m not saying to rush anything.

Pete Mockaitis

Okay.

Charlie Harary

The people that are rushing through it, what they’re doing is they’re feeling it, they’re running to the coffee station and they’re talking about it all day. I’m talking about totally feeling it.
In fact, feel it to a level to which you can understand where it comes from.

Absolutely bad thoughts is the beauty of life in a way. Obviously I’m staying away from the margins of crisis and trauma. I’m not talking about that. That’s outside the realm of this. I’m talking about the everyday disempowering thoughts that we have are opportunities for us to become greater at our lives. If we see it that way, there’s a different way we look at things.

Pete Mockaitis

Okay, that’s great. All right, so we talked about sort of in the heat of battle, something happens and then sort of afterwards you want to sit with it, you want to feel it deeply, get to the root of it, and it sounds like you’re saying, “Don’t rush it. It may take maybe multiple days to really zero in on what’s going on there.” Is that fair to say?

Charlie Harary

I would say sometimes weeks.

Pete Mockaitis

Sure.

Charlie Harary

I’ve got to tell you personally. I keep a journal. I write a journal every day. I spend lots of the pages in that journal analyzing this stuff. It takes me sometimes weeks to figure out, “Hey, wait a second. This is why I’m feeling this way.” There’s no right and wrong answer.

But this is part of the joy of growth that you delve into yourself and you get more honest with yourself and you come face to face with your greatest insecurities and you’re okay with it. When you’re okay with it, it makes you go through life in a much different way.

Pete Mockaitis

I’d like to hear about that a bit when it comes to getting okay with your greatest insecurities. Let’s just say we’ve zeroed in on an insecurity that’s greater than being bad at spreadsheets. It’s like, “I feel that my worth as a human being is contingent upon my usefulness, my productivity, my to-do list checking sort of thing.” That’s something that I’ve heard some listeners articulate in different ways at different levels of candor or depth. So let’s say, okay, we’ve got a big, juicy, insecurity that’s deep seated, what do we do with that?

Charlie Harary

Yeah, that’s big. My worth as a human being is conditioned upon a certain level of usefulness.

Pete Mockaitis

Yeah.

Charlie Harary

Or popularity.

Pete Mockaitis

Sure. Or attractiveness. You can fill in the blank.

Charlie Harary

Or wealth, right? If I don’t get this level of – if I don’t get into this college, if I don’t have this net worth, if I have these many listeners, if I have these many viewers, whatever it is that we’re doing, right?

Okay, we come up with it. If you’re writing a book, this is the game. I think my work is great and when we went around looking for a publishers and we got “No, no, no,” when you get lots of no’s you’re up against, “Is there something wrong with me?”

When you have that feeling, you’re choices are either “I’m not enough. I’m disengaging. There’s something wrong with me and I’m going to feel disempowered,” or it’s, “What am I doing this for? Why do I need someone else to validate me? What is it about me that needs these many listeners, viewers, net worth? Why? Where’s it coming from?”

Again, there’s no right answer. There’s no – That’s why the title is The Unexpected Journey. You don’t come to an answer. You just walk the journey your whole life. The journey is, “Well, where did I get this from? I’m out there giving value, trying my hardest, where did I get that unless someone else seems to validate it, it’s valuable.”

“Why can’t I just go out there and just do my best and go to bed knowing that I ripped every day a micro tear at my muscle or that I gave more value than I ever took. What don’t I think this way for?” You start to delve into yourself. “Why do I need the world to tell me how good I am? Am I worried about my livelihood? Are they going to fire me? Is it because I’m competing?”

You start to uncover things about how you think. Again, there’s no right or wrong answer. But along the way you start realizing, “This is ridiculous. I just made this up. This is not real.”

Pete Mockaitis

Okay, that’s the end of it when you unravel it. It’s like, “This is ridiculous. I just made this up.”

Charlie Harary

Yeah.

Pete Mockaitis

That’s when you’re done with that issue of the day until another one shows up.

Charlie Harary

A lot of the way that’s how it works. A lot of what we’re doing is we pack ourselves into this – we create our tension. A lot of our lives is self-focused attention because we’re so insecure versus this sense of I have something valuable.

This, by the way, is one of the key, core aspects of the book, is that greatness is not something you become; it’s something you reveal. What you have inside you, the metaphysical part of you, is greater than the physical part of you. And you know it because when we’re pushed against the wall, we feel like we have the capacity to dig into a deeper place. We know it when you give. We have a piece of us that’s beyond ourselves.
When a person goes through life realizing that they have all the greatness that they ever want inside them and their job in life is to just reveal it, to bring it out, to bring that which is inside them to the outside. You’re not waiting for the world to validate you; you’re just waiting for opportunities to push yourself to places that you’ve never been before.

It’s another way of living, another way of pushing and when that’s your schema, when that’s your perspective, you just act differently in the world.

Pete Mockaitis

Yes. This is good.

Let’s talk about – I think we talked about in the heat of battle, what happens, how you react and how you should think about it alternatively. We talked about sort of the after action with regard to analyzing it and asking those great why-type follow up questions that get to the heart of it.

You also highlighted earlier a bit of the pre-work before you sit in that office chair to begin with associated with the why and having a commitment to growth. What are some of the practices there to get that frame or that priming going in your favor before stuff even starts happening.

Charlie Harary

Right, so this is based on some of the work done by Deci and Ryan and their Self-Determination Theory, where they speak about innate needs. We speak about this in the book a lot, but there’s sort of two out of the three innate needs I spend most time on. One is confidence or mastery or significance and one is connectedness or relatedness.

Unless you’re fulfilling these two needs – if you’re not satisfying these needs, you’re not satisfied. That’s a lot of life.

When you go into anything, a job, anything you’re doing, you have to come in with two frames. One is “I’m using this activity to get better, just to get better. I’m sitting at my desk. I’ve done this 50 times. I wanted to get 1% better.”

There’s a great documentary out there called Tom Verses Time on Tom Brady. Last year he had hired some throwing coach to help him throw like 1% better and he figures out the technique and you see him on the screen like go nuts. The guy’s like, “What was that?” He’s like, “I just got 1% better.” Like you saw. This coach turned and looked at him and he goes, “That’s what it means to be a world class champion that you get so excited at getting 1% better.”

You’re at your job, you’ve got to every day getting 1% better, every day. Even if you’re doing the same thing every day, get better at it because getting better at things fulfills you and allows you to feel like you’re moving in a direction.

The second is connectedness. You’ve got to be connected to people. You’ve got to be giving to people. You can’t be taking. When you’re working, you’ve got to be giving, giving to your boss, giving to your colleagues, giving to your customers.

When you walk into that day, if you’re focused on how do I get more connected and how do I get better at my job, you come in with the intention of success. You’re not vulnerable. You’re not a sitting duck. You’re not waiting for the day to be over. You are excited and you’re fulfilling your inner needs of what you need to do throughout that day and you’re using work as a mechanism to fulfill your needs.

That mentality is what moves people to excellence and that’s the mentality that everyone should have no matter what you’re doing at anything you’re doing. It’s usually in those areas. Then that’s how you grow and get better and be more resilient when things don’t go your way or more positioned to take advantage of opportunities of success.

Pete Mockaitis

Yes. What I love about all of this is that it’s all just in between your ears. It’s like-

Charlie Harary

Yup.

Pete Mockaitis

You don’t have to say a word. You know it, but people will see just based on sort of like the fruit that grows from what’s there deeply.

That’s intriguing. I’d love to get your take sort of practically tactically speaking, in terms of getting better at things and being more connected, do you have any sort of favorite tips and tricks here. I guess I’m wondering specifically for getting better at things. If it’s like, “You know, I’ve done this 3,000 times and I’m frankly kind of bored with doing it and I think I’m doing it about as well as it can be done.” What are some ways you can figure out how you can continue to get better.

Charlie Harary

There’s two ways. One is proactive and one is reactive. Proactively, exactly your point. Whenever you’ve done something a million times, you have to proactively look for things that are harder, that move you down the path.

If I’ve always done this job, okay, what else can I do to take on more. If I can’t do it at my work because nobody cares, what I can do when I get out of work. What I can do every single day to take on something, to learn something, to try something, to get good at something because I need to spend my days getting good or better at something to feel good about myself.

When it comes the same thing to people. I’ve always treated my wife this way. My kids, this is who I am. This is the dad I am. Well, no, that’s not true. How do I wake up in the morning and see my family, friends, whoever, and try to be better to them. That’s the proactive approach.

The reactive approach is the recognition that any time you’re going to grow, growth is packaged usually in pain, small pain. Growth is threatening and growth is painful. It’s uncomfortable. When opportunity comes my way that’s uncomfortable, usually, it’s just the garment of growth.

When that kid calls me with this and I don’t want to deal with it or my friend says, “How you doing?” and my friend says, “Fine,” and I know even if I say, “Are you sure?” I’m dealing with it. Or that opportunity comes down the pipe to work on something harder and I’m like, “I don’t have to do it. I’ll still get paid.”

When things come your way that seem uncomfortable or painful, before you pass, look at it closely and what you’ll find is that lots of your growth is nestled in that. When you get through that discomfort – because greatness is the product of deliberate discomfort. That’s what greatness is. Greatness is uncomfortable.

When you see your life and you start to be comfortable in the uncomfortable and you start to choose greatness over comfort, you start to push yourself in small ways. I don’t mean to do anything massive, push proactively and then respond more empowered reactively.

Pete Mockaitis

Right. Excellent. Thank you. Well, Charlie, tell me, anything else you really want to make sure to highlight before we shift gears and hear about some of your favorite things.

Charlie Harary

I think it’s just that concept that greatness is micro

And when you’re focused on the micro moments of your day to get better and more connected, you won’t even realize how much you’re going to grow and how much your brain will condition you for feeling that empowerment feeling.

Pete Mockaitis

Awesome. Thank you. Now can you share a favorite quote, something you find inspiring?

Charlie Harary

My favorite quote is from Albert Einstein, “If at first your ideas are not considered absurd, they have no hope.

Pete Mockaitis

All right. Thank you. And how about a favorite study or experiment or piece of research?

Charlie Harary

My favorite real study and I started with it in the book. It’s 1960’s but it’s so pure and so perfect. It was the Rosenthal Effect.

It’s Robert Rosenthal walking into a room of teachers and basically randomly picking out students, having teachers believe that the students are smarter than they actually are and then that mistaken belief changes the students’ performance.

It’s like the foundation of so many more sophisticated research studies, but to me it goes back to that all the time. It goes back to that simple study that shows that, like you said earlier, it’s between your ears. It’s between your ears. When you fully digest the power of your mind and your beliefs and you believe it and you buy it –

That’s why when I wrote the book, I tried hard to stick in as many studies as I can. I didn’t want people to sort of skim through it and see it as a some maxim that sort of promises that their beliefs shape reality, but they don’t know how that works.

I teach this course at a business school and it takes me nine hours of class time to go through all the studies. That’s only just the tip of the iceberg. When you fully appreciate the power of your mind, it’s exiting. It’s exciting. It’s daunting, but it creates an empowerment to how far you can push your life.

Pete Mockaitis

Excellent. Thank you. And how about a favorite book?

Charlie Harary

One is Gladwell’s Outliers. I love that book. I love his approach towards success and how he sort of goes through it. My other one is a book by Mihaly Csikszentmihalyi Flow. I love that book.

I actually bought two of them believe it or not and the first one I have and the second one I just ripped out pages and highlighted things and scanned things. I didn’t know what to do with myself halfway through that book. It was so enlightening.

Pete Mockaitis

Beautiful. Thank you. How about a favorite tool?

Charlie Harary

I think my favorite tool is really my phone, my iPhone. Without it I don’t think I’d survive. When I walk out of the house, if I forget to charge it, I have like that panic of I may exist without a phone. I think we all sort of feel that same way. But I think it would be my iPhone.

Pete Mockaitis

All right. How about a favorite habit?

Charlie Harary

My favorite habit is writing. I took this on years ago when someone told me that if I would write three pages a day it would change my life. I didn’t believe them and I bought a notebook and I started doing it every day. I’m writing maybe a page or two of my own handwritten thoughts.

To me that’s sort of my favorite habit. It’s a sort of to me like a little bit of writing introspection, sort of like a prayer almost. When I’m writing things I’m sort of figuring myself out and able to sort of articulate what I want, but spending the time every day writing what’s going on inside you and trying to figure out how your mind works, it’s life changing.

In many ways I find myself whenever I have disempowered thoughts, I find myself grabbing for a pen and working it through in my head through the paper.

Pete Mockaitis

Tell me is there a particular nugget you share that seems to really be connecting and resonating with folks?

Charlie Harary

I think I’ll say three quick nuggets I think that are resonating the most. One is that greatness is inside you. It’s not anything you’re ever going to get. I would even say it differently. No one is giving you a feeling. That feeling that we all want, empowerment, no one’s ever giving it to you and you’re never getting it from the world.

That’s how it is. It’s not how the world works. It’s always the next thing. It’s always the next thing. It’s inside you and you’ve got to bring it out.

The second thing is the idea of micro greatness and recognizing that greatness is in the small moments.

The last one is the idea of rituals that if you really want to change your mind all you’ve got to do is change your rituals and stick with them. Rituals can be really small. Someone could actually do a ritual for five – ten minutes a day and over the course of the year, literally change their mind and their life.

Just the idea that you can change your life through rituals in a micro capacity and that will have major implications is empowering I think for myself and people have told me is empowering for them as well.

Pete Mockaitis

Now, you say you can change your brain and life five – ten minutes a day ritual. You’re saying not a particular ritual, but any number of rituals will kind of rewire some brain neuroplasticity action?

Charlie Harary

Yeah, absolutely. That’s where people get things wrong is that they live their lives in resolutions and they just assume if I resolve something, I’ll just have the will power to get done. This great work by a man named Roy Baumeister who speaks about ego depletion, about how you just don’t have enough will power to get through anything that your brain doesn’t do already.

If you really want to make a change, you’ve got to actually change your brain. You change your brain through repetitive action that will change your neuroplasticity, that will change your connections in your mind.

Just that idea that if I want to actually change something, I don’t have to sort of like hunker down and kill myself. I just need to expand my timeline and just create rituals around things I want to do and then overtime my brain will adapt it, to me is life changing. It’s changed my life for sure. I found that people found it to be empowering.

Pete Mockaitis

Beautiful. Thank you. Tell if folks want to learn more or get in touch where would you point them?

Charlie Harary

Sure. It’s either my website CharlieHarary.com, H-A-R-A-R-Y. Or Unlocking Greatness book. If you go to UnlockingGreatnessBook.com, we’ve got the book, I have a podcast on this and a newsletter and there’s stuff that you can download, the workbook for free that we built. There’s a lot of stuff there if anybody’s interested in more.

Pete Mockaitis

And you have final challenge or call to action for those seeking to be awesome at their jobs?

Charlie Harary

Yeah, I guess the real challenge would be to push yourself to be empowered when you feel most disempowered. When you take responsibility for your feelings and tell yourself I’m going to figure out how to be empowered in moments that have otherwise disempowered me, you will figure out how to do all this stuff.

Once you take responsibility for your feelings and you don’t advocate that to the world, you will find yourself more creative and resourceful to getting it done and feeling this way.

Pete Mockaitis

Awesome. Well, Charlie, this has been a whole lot of fun. Thank you for taking the time and I wish you lots and lots of luck and empowering thoughts and goodness in your book and your teaching and your real estate and all you’re up to.

Charlie Harary

Thank you so much. An honor to be on your show and thanks so much really.

276: Reframing Rejection with Alex Grodnik

By Podcasts One Comment

 

Alex Grodnik says: "You're not going to get what you don't ask for."

Alex Grodnik shares why he loves hearing no, how to respond rejection, and what to do when being ghosted.

You’ll Learn:

  1. Why no is not the end but only the beginning
  2. The prescription to overcome your fear of rejection
  3. How to reframe a no

About Alex

Alex began his career as an analyst at JPMorgan Private Bank. After completing the program, he moved into investment banking at Houlihan Lokey in their restructuring group. Alex went on to work at a pioneering digital media firm before getting his MBA at UCLA Anderson. Alex grew up in Park City, Utah and loves to ski and golf.

Items Mentioned in this Show:

Pete Mockaitis
Alex, thanks so much for joining us here on the How to be Awesome at Your Job podcast.

Alex Grodnik
Pete, thanks for having me. I’m excited to be here.

Pete Mockaitis
Oh, me too. And I think we’ve got a lot of great stuff to cover. But, first, I want to get your take on, I’ve learned that you had the idea for Uber years before the Uber people founded Uber. What’s the story here?

Alex Grodnik
Yeah, so I was actually really fortunate. I got to grow up in Park City, Utah, which for those of you that don’t know is a small ski town about 30 miles outside of Salt Lake. It’s where all of the 2002 Winter Olympics Skiing events were held. So, you know, it’s a little ski town, everything just revolves around skiing.

And once a year there, there’s also happens to be Sundance Film Festival in February. And so growing up there with Sundance, it’s a fun time. There would be hundreds of thousands of people, movie stars and Hollywood people that would come to Park City, and it was kind of a unique period.

And so going to high school there, I saw in my little town, it doesn’t really have the infrastructure built to have hundreds of thousands people here at a given time. And one of the things I saw is that there’s no taxi system, there’s no way for anyone to get around. So I had this idea, “Hey, my mom has an SUV. What if I turned her car into a taxi during Sundance, for the two weeks that Sundance happen?”

And so I went to Home Depot and I got some fluorescent letters that said “TAXI” and I put them on the side of the car, on the back of the car. And, also, my dad did some work with police in one of his prior careers. And so we had one of those like undercover spinning lights that you plug into your cigarette lighter and like it magnets to the top of your car.

Pete Mockaitis
Oh, wow.

Alex Grodnik
And completely illegal but would actually blind people when they saw it but would definitely get people’s attention. So I’m armed with fluorescent taxi letters all over the car and a spinning red police light, and I set out into Park City, and I’m picking people up. And it wasn’t even 30 seconds before I picked my first person up, and they were from England, and they got in the car, and I drove them somewhere five minutes away.

And they said, “Okay, how much do we owe you?” And I kind of froze, and I was like, “Oh, I hadn’t really thought about how to charge.” So I said, “Well, you can just give me a tip.” And they gave me $20.

Pete Mockaitis
There you go.

Alex Grodnik
And I said, “Wow, I just made $20 for driving someone for about five minutes in my car. Maybe there’s something to this.” And it didn’t stop from there. For the first, probably six hours, I maybe had like 95% utilization, just dropping someone off, picking the next person up. Because, I mean, there were no cars for anyone to take.

So I came home on that first night about 8:00 o’clock, my parents were out to dinner, and my brother – I was like 17 at the time, and I think my brother was probably 13. And my brother was there, I roll out, you know, must’ve been like $600 or $700 on the floor. And he and I were like rolling around in it like we’re Richie Rich.

And I’m like, “Man, Jake, there’s something to this.” So I go back out, and I’m driving down main street of my town with this light spinning and say TAXI all over my car. And before you know it, the police pulled me over, and they’re like, “Where is your business license? Where’s your regular license? What are you doing here?”

And I’m like, “You know, I go to high school here. I’m not trying to do something…” And they’re like, “Just stop doing this. This is ridiculous. You can’t do any of this thing. You have an illegal police light, you’re saying TAXI.” So I go home and I’m like, “Man, I have to keep this going, I can’t take a no here.”

So I went back to Home Depot and I got some letters that said FREE RIDES TAXI and took off the light, still going around town doing this, and then I got pulled over again. And they said, “You can’t say TAXI. You’re not a taxi. You don’t have a business license.” So, fine, got rid of the taxi, still say FREE RIDES, and it did nothing to deter the demand.

So, for the next two weeks, I’m driving non-stop after school driving till 3:00, 4:00 in the morning, picking people. I’ve got three of my friends involved in it. They took their parents’ SUVs and they slapped FREE RIDES on it, and we had kind of a militia of high school students driving people around town.

And now, fast forward to today, Uber actually brings in a bunch of cars and, you know, there’s Uber in Park City and they bring in a bunch of stuff for the Festival. But when I did this, there was nothing. And so it’s kind of like I always bump into some police or something when I go back to Park City and kind of everyone remembers this story.

Pete Mockaitis
Well, that’s fun. Well, so with the militia then, you had multiple cars doing numerous nights unimpeded by the police once you called it FREE RIDES?

Alex Grodnik
Yeah, I mean, I still got pulled over one more time, and they took about a half hour, and they came back to us and they said, “Okay. Just be safe.” That was a complete loophole.

Pete Mockaitis
Oh, well, that’s fun and intriguing. Well, I love it. So it’s not just like you thought of it, you really took some action, and that’s pretty cool. And I only thought of the Airbnb concept before Airbnb existed, and I had a buddy make a little PowerPoint talking about what he thought it would take to get the software up and going. We’re like, “Oh, that’s kind of cool. Maybe later.”

So that’s cool. Taking action. That’s awesome. And so I want to talk in large part about you and not taking no sort of as you illustrated here. But, first, I want to get a little bit of context prior to. So you got Wall Street Oasis, and that is a website I’ve been to many times. But could you orient folks, what’s the site about? And what’s your new podcast there about?

Alex Grodnik
Yeah, absolutely. So Wall Street Oasis is a big finance community on the website, on the internet. It’s been around for over 10 years and it’s one of the most active finance communities online. It gets about a million unique visitors per month with people coming there looking for topics like how to break into investment banking, how to study for the GMAT, industry group specific stuff within investment banking, private equity, hedge funds. It’s pretty much the go-to place for people beginning a finance career.

And, recently, we’ve launched a podcast. And so the way that I came to it is I just graduated from business school. I got my MBA from UCLA, and I started a podcast, and the guys at Wall Street Oasis heard it, they liked it, and they said, “Why don’t you just have your podcast come live on our site?” And so for the last six months, we’ve been having a podcast where we speak with really just influential business leaders, most of them are in finance but a lot aren’t.

And we talk about secrets to success, the ups, the downs, optimal career paths, and really just life in general with founders, people like the CEO and founder of Google Voice, investment bankers who love investment banking, people who used to work in investment banking and have left for entrepreneurial pastures or greener pastures, all sorts of just interesting human stories.

Pete Mockaitis
Intriguing. So optimal career paths, have you sort of synthesized any kind of key takeaways or themes that show up again and again when it comes to getting an optimal career path?

Alex Grodnik
Yeah. So, you know, it’s interesting. A lot of the kind of key takeaways from the podcast kind of come congealed to – one of them is like really finding the right people who complement you. And that was something that Craig Walker, he’s the guy who founded Google Voice and who, now, has been a serial entrepreneur.

But he attributes a lot of the success that he’s had in his career to positioning himself around just other smart people, people that complement his skillsets. And we’ve also had discussions about the importance of networking with your peers, and not just networking with the guys who are running the show, but networking with your peers can be as beneficial as networking with bosses because, as you and your peers progress, they’re eventually are going to be the ones running the show. And so that’s also super important.

We talk about breaking down success and how defining success is really important, and how putting a process around that. So lots of interesting tidbits that have come from the podcast which has been really, really fun to do and get these first hand.

Pete Mockaitis
That is cool, yes. Well, so I’m intrigued when it comes to career paths. So I’ve been to Wall Street Oasis for all sorts of little questions. It seems like Google loves it. So, hey, that’s cool. All sorts of questions. I’m remember when I was researching dress shoes, it seems like many, many forum posts, had to do with dress shoes and the hierarchy of prestige or quality to them.

But I think a much more substantive question is when it comes to MBAs, masters of business administration degrees, you got one, and you’re thinking a lot about career paths and career advice.

I know this is a hot topic. I know people who got an MBA and regret it, say, “Why did I spend that time and money?” I know people who got an MBA and say, “They were the best two years of my life. I figured out so much stuff. It’s been so instrumental in opening doors.” What’s your take on that one?

Alex Grodnik
Yeah, it’s a good question. It’s a tough question. It’s a unique question given for every single person. And I think if you go to a top 30 program, right? I mean, there’s 25, 30 great business schools. It’s going to be very tough to regret it in a long-term picture. I mean, it is an action-packed very, very fast-moving fun couple of years.

I mean, the experiences that you have are life-changing. The people that you meet are life-changing. But you’re getting at a good point. It is expensive. You might be giving up – you know, look at my perspective, I gave up a job where I was making six figures for two years, and then you’re paying six figures to go to school. So, then, the huge, huge commitment.

Really, on the financial return side, it makes a lot of sense. If you come from a, I don’t know, I’m going to call an obscure background, just not a traditional background or any traditional background but you want to move into a different career path, you want to go work for a big company. So, say, you want to go work for Bain or a different management consulting company, or an investment bank, or Amazon.

Amazon was actually the number one recruiter out of my class. These are window jobs, and windows open up to get these jobs right after undergrad and then they close. And then another window opens up again right after business school. And so if you want to go work for GE or Amazon or JP Morgan – great, you go to business school, you come into business school, you leave your job paying $80,000, $90,000, $100,000 and you get a job that pays you $200,000, and it’s a pretty quick return on investment, right?

From my perspective, I left a job paying me hundreds of thousands of dollars, and now I go to business school and I spent another $100,000. And now I’m at a job that’s paying me literally hundreds of dollars per week. So my return is going to be a little bit longer but there’s no way that I regret going to business school. The connections and experiences that I had I think are going to be fruitful for me for my entire life.

You know, I went to business school at UCLA. I planned on living my whole life in Los Angeles. So these connections, you know, the 50, 100 connections that I have are really going to, I think, prove beneficial for me throughout my career.

Pete Mockaitis
Okay. That’s cool. Thank you. Well, one more appetizer, if I may, before we jump into the meat of things. I would love to get your take, you know, bankers and finance folks, there are some associations and some stereotypes, whether they come from movies or the imagination of folks. So having lived it and seen a lot of commentary around it through Wall Street Oasis, what general tidbits might you share in terms of when it comes to banker perception and stereotypes? Which of them are generally true versus generally false versus really vary a lot person-to-person?

Alex Grodnik
Yeah, so I did banking for a short time in New York, but mostly I did it in Los Angeles. And while investment bankers are pretty similar across, I mean, you’re going to have much more stereotypical investment bankers in New York than you are in L.A.

But, you know, just like anything else, stereotyping and grouping people is kind of like a lazy way to look at it. Every single person is unique. But I can tell you that most investment bankers tend to be intelligent, driven, and bitter. You know, bitter after one year on the job, I would say. Optimistic, pie-eyed optimistic, zero years into the job. And then after one year, maybe a little bitter.

Pete Mockaitis
When you say bitter, like bitter about what or in what ways?

Alex Grodnik
You know, it’s tough. You have thought for so long that you want to do investment banking, and you get this job and really you’re just elated, and they’re paying you lots of money. I mean, you make well into the hundred thousands dollars your first year out of undergrad. And you think, “Oh, man, I want to go really just light the world on fire here.”

But then you start to realize that a big piece of that large compensation really is to compensate you for giving up your entire life. So you really have very, very little clarity into when you’re going to be working and when you’re not going to be working. I mean, basically, the idea is you’re going to be working around the clock.

I mean, I can’t tell you how many times there were when it’s Friday, at 5:30, and I’m thinking, “Yes, I am getting out of here. I’m going to go get dinner with my girlfriend. I text her, “Let’s get dinner. Cancel your plans.” And 15 or 20 minutes later, you got make that terrible phone call where, “Hey, sorry, I actually got a bunch of work. And not only am I not going to see you tonight, I’m not going to see you tomorrow, and I’m not going to see you Sunday either.”

And so that gets old. And investment banking, it’s an incredible place to begin your career. They say it’s like dog years. You get seven years’ worth of experience for every one year of work. And it is. You learn a lot, you get incredible access to management teams and investors and boards of directors, and you’re at the top level of the capital structure but you have to sacrifice a lot for it. And it’s definitely a tradeoff that people are usually not fully aware of when they’re making the decision to get into it.

Pete Mockaitis
Okay. Well, thank you. Well, cool. So, now, I’ve sort of scratched the itch of curiosity. I had a few things I wanted to hear you tackle. So, now, I want to hear a little bit about one of your superpowers which is not taking no for an answer. What do you mean by that? And how can we implement some of this wisdom?

Alex Grodnik
Yeah, what do I mean by not taking no? It’s pretty simple. If someone tells you no, for me, that gets me excited because it’s like, “Okay, now my skills and expertise get to shine. I get to find a creative way, a loophole, a workaround,” just like what I did with that taxi story at the beginning, but it’s pretty much what my entire career has been based off of, of not just taking no and chasing the goals and accomplishments that you want to achieve.

And so, as applied in my life, I got into a college that was kind of above my punching weight. Then I graduated from that college in 2009 and I got into investment banking right in the middle of the financial crisis, you know. And then I got a different job in investment banking. And now, after business school, I’m a first-time entrepreneur, I’ve got a startup, I’m raising venture financing for it. And I’ve been told no probably over a hundred times trying to raise money for it, and it’s exciting for me when that happens because that’s when you start to get creative.

Pete Mockaitis
Yeah, that’s cool to hear. And there’s so much to unpack there. When you say you heard no over a hundred times, this is just bringing me back to when I wrote my first book, it was about leadership in student organizations. I wrote it in college, it’s available for free at studentleadership.com but not super relevant to what we’re doing here.

And it was interesting because I wrote all of these query letters, these one-page notes to publishers and agents, and like day after day after day, I would get a bundle of letters back in the mail, old-fashioned snail mail, that say no, no, no in differing sorts of ways. And, occasionally, they’re like, “Yes, go ahead and send me a proposal.” And one turned into a deal which I ended up declining and self-publishing.

Anyway, but it was very therapeutic for me in terms of saying, “You know what, this doesn’t really hurt or sting that much, hitting it again and again and again.” And so you have called that rejection therapy. I don’t know if that’s an Alex original or if you’re borrowing that from somewhere, but I love that turn of a phrase. Can you expand upon that?

Alex Grodnik
Yeah, rejection therapy, it’s not my phrase. It’s out there in the public domain, but it’s really just reducing the fear of rejection by exposure, by exposing yourself to it. It’s similar to someone who’s afraid of germs, they’re afraid of germs. And you go and you touch the railway going down to the subway in New York City every day. Over time you’re not going to be afraid of germs any longer.

So it’s desensitizing yourself to that fear. And it doesn’t have to be big things. There’s really one rule to it is that you need to be rejected by another person every day. And so, really, asking someone for a stick of gum, or a ride across town, or to borrow 50 cents, or for a high five, or to take a picture with you. All of these things in the beginning are hard to do. It’s hard to ask someone for a stick of gum.

By day five, by day six, by day seven, it’s definitely not hard anymore, and all of a sudden, bigger things. Asking for promotions at work, or raises at your job, or someone to go out on a date with you become not hard. You become desensitized to being afraid of no.

Pete Mockaitis
That’s great. That’s a powerful thought there. And so I guess I’m wondering a little bit when it comes to all of this asking, is there a risk of becoming a taker, you know, in terms of you just are freely asking and having so much with it that you’re sort of receiving more than you’re giving out in the professional or a karmic context?

Alex Grodnik
Yeah, of course, there is. And you have to be mindful of that. I mean, we’re all human beings, we all want things, and we all generally like to help others. And so if you make it easy for someone to help you, that’s usually a pretty good thing and they’re usually pretty amendable to doing that.

On the same side, if someone asks you for something, going through this process, you become more humble. There’s a sense of humility that kind of comes over you as you go through this rejection process because you start to see that really no one cares. Like if you asks someone for something or like you raise your hand in a class, or you ask a question in a meeting, you might think it’s a big deal, but everyone is really so concerned with themselves and so caught up in what they’re trying to get and their goals and their achievements, that no one is thinking about your silly question or something you asked them for.

And so, really, you just come to the realization that it just doesn’t matter. And by putting yourself out there, there’s really only good to be come from it. And, yes, of course, you don’t want to be like that guy that’s asking, asking, asking and bothering people and pestering people. But there’s a fine balance to it, and I’m sure the listeners of this podcast are smart enough to determine that balance for themselves.

Pete Mockaitis
Okay. And so, now, I want to zoom back to you said when you hear a no you get kind of excited. And you said that’s because it seems like it doesn’t even register that this is the end or that the door has been closed to you but rather you’re being presented with an interesting challenge. Can you expand upon that a little bit in terms of, you know, what is going on in your brain and the emotional makeup when you hear the no?

Alex Grodnik
Yeah, so there’s obviously something missing inside, there’s something amiss inside of me that I need to fill it up with challenges all day long, but that’s a story for another podcast. But, yeah, really, the interesting part is, okay, so you get told no, and to a lot of people that’s the end of it. To me, that’s really the beginning of it because now, it’s like, “Okay, my creative juices start to flow,” and you get to think, “How can I get around this?”

And so it’s not even something that I’m doing consciously. It’s just like the taxi story. You tell me I can’t have taxi on my car, and immediately my mind just says FREE RIDES. I’m not afraid that the police have me pulled out of the car on the side of the street. I’m thinking, “Okay, how can I keep this going? How can I get around this?”

Very similar to what I told you about raising capital for the startup I’m working on. This is something I’m going through right now. Like I said, we’ve spent, we’ve hundreds of conversations at least, no, no, no, no, no, no, no at breakfast, no at lunch, no at dinner, no at cocktails. And I thought, “Okay, clearly there needs to be a better way to do this.”

And so I actually recently came up with a better way that I just started implementing so I don’t really have success metrics around it yet. But I’ve been asking a lot of these investors, instead of, “Hey, can we have a meeting for the startup?” I say, “Hey, do you want to be a guest on my podcast?” And, Pete, it’s amazing, all of these big time major venture capitalists, they love talking about themselves, and they want to be on the podcast.

And so I say, “Hey, will you be on the podcast?” And they say, “Oh, man, I’m honored. I’d love to be on the podcast. Send me your startup deck. I’d love to look at that as well.” It’s like it’s incredible the results that we’re seeing. We went from like seeing like 10% success rates up to close to 40% success rates. And so it’s early days. I don’t have millions of dollars of funding to show for it yet but invite me back in a few more months and I’m sure I will.

Pete Mockaitis
That’s cool, certainly. And I find that, with the podcast analogy, well, it’s not an analogy, the practice that you’re employing, I can kind of relate to, in that it’s really just so much a matter of is your first kind of request or impression, one, in which you are giving, you’re offering something versus you’re taking something.

And it’s intriguing to me how, I suppose, when folks reach out to me with a guest pitch, like, “Hey, I want to be on your show,” or, “I’m a publicist, I represent this client. I want to be on your show.” It’s like, you know, I’m automatically biased to say no because, I don’t know, 95% plus of those requests are just fall dead. So nice job, Alex, you got in. You’re an elite, 5% are there.

So I was compelled, you know, because it was relevant and authoritative and engaging and unheard of Wall Street Oasis, like, “Oh, cool. Yeah, let’s talk.” So that worked out. But on the flipside, if someone is kind of being generous, like, “Hey, would you like to appear on my podcast?” Like, “Oh, well, yes, thank you.” And then it’s just sort of naturally inside me, and vice versa, is what I’m seeing.

Robert Cialdini, author of Influence, would vouch for this. It’s like there’s this natural reciprocity. It’s like, “You know what, someone gave me something, and I’m inclined to say yes because, you know, it’s beneficial for me so, sure, I’ll say yes. And then as a result, I get to know that person, I’ve got a bit of relationship with that person. I like that person, having had a little bit of a back and forth. And I kind of want to reciprocate. It’s like, you know, that person was helpful to me. I feel like it would just only be right for me to, if possible, try a little harder to maybe find a potential fit in the podcast for them, and to say, ‘Hey, this is what we’re going for. You give me some topics. Those aren’t any good. Give me some more…’”

You know, it’s like, suddenly, whereas they had to like nail it the first time with the perfect thing I needed to hear, now it’s like I’m helping them. it’s like, “No, no, move it a little over this way so we can find a fit.”

Alex Grodnik
Yeah, I mean, and that’s exactly what I’m talking about. It’s reframing the no and so it’s beneficial to you. I think, Pitbull has this lyric in one of his songs where he says, “Ask for money, get advice. Ask for advice, get money twice.” And so, really, just re-positioning, thinking creatively, instead of just asking, you know, “What can you do for me?” Maybe offering what you can do for them.

Pete Mockaitis
That’s great. And could you give us a few more examples? So, you know, we’ve talked very specifically about, hey, if you happen to have a podcast or a media channel at your disposal, that’s great. Go ahead and offer that up. But what are some other kind of gifts that you recommend offering that can help be door openers?

Alex Grodnik
You know, like in terms of cold-emailing people, there’s kind of an art to it. And, really, you have to be very clear with your ask. And so when you’re sending someone a cold email, you have to say, “Well, what am I looking for here? Yes, at the end of the day, I’m looking for a job, or I’m looking for an investment in my company.”

But there’s sometimes three, four, five, maybe even ten steps in between the cold email and the end goal. And so I always like to take baby steps. And so the first email says, “Hey, can we have a 10-minute call?” And if we’re in the same city, “Hey, can we grab a 10-minute coffee?”

And, really, just by making it very, very simple and very clear, a very short email, I find that people are much more receptive to that. If you make it easy you can have a calendar invite already in the email so that it’s really straightforward and simple for them.

And from there, you take the call and you turn it into an in-person meeting. You take the in-person meeting and you send them your investor deck or your business pitch. And you take that and you have them meet one of your co-founders or one of your advisors. And it kind of snowballs from there. But you’ve got to be very clear with your ask in the beginning and be very succinct with it as well.

Pete Mockaitis
Oh, that’s good. That’s good. So that’s in the asking phase in terms of sort of upgrading folks’ level of commitment and investment and helpfulness toward you. I’d love to hear if you have a few more perspectives in terms of what you can give, what you can offer that is embrace, whether it’s a media opportunity, or what else?

Alex Grodnik
Yes, you know, it’s funny. No one even asks the size of my podcast when I’m saying, “Hey, will you be on my podcast?” So, I mean, it’s growing and I say we’ve been doing it for six months now. But, really, it could be an upstart, and I say, “Hey, come on my podcast,” or, “Hey, I’d love to interview you on my blog,” or, “I would love to get a comment of yours on my Facebook channel.”

There’s really so many ways to engage someone today. And, like I said, people are usually very interested in helping others, and they’re also interested in talking and adding advice, and talking about themselves, something everyone – a common thing. Humans love talking about themselves.

So, if you can get them, instead of asking for what you might really want in step six or seven, just ask them for their advice, how they got to where they are, what they did. People are generally pretty receptive to that. And, fine, if you have some type of outlet, you’ve got a Facebook channel, you’ve got a podcast, you’ve got a YouTube channel, people would be honored as they tell me to come on and help you.

Pete Mockaitis
Absolutely. And so then I want to get your take then when instead of maybe, let’s say you don’t get a no but you just get silence, you know. It’s sort of like if you try to make a call, or a voicemail, or an email, or a letter, whatever your mechanism, a tweet. And there’s just sort of nothing on the other end. You know, in a way I’m right with you like, oh, you’re hear a no and that sparks the creative wheels turning, like, “Oh, okay, well, let’s figure out an alternative win.” What happens if it’s just sort of like you can’t even connect with them in the first place?

Alex Grodnik
Yeah, and that’s a great question, Pete, and it’s probably the more common scenario. And what I tell youths, I mean, I tell my brother this. My brother is an actor, and I tell him about emailing people, and he does it sometimes, and he’ll come back to me, and say, “You know, I email them, and they don’t email me back. So forget them, that opportunity is dead.”

And I said, “Jake, you sent them one email. Like do you respond to every single email? You have to send them two, three, four emails. I mean, not every day but like send an email, wait eight or nine days. Send another email, ‘Hey, I just wanted to make sure you saw this. Would love to get your advice.’ Another week, week and a half, ‘Hey, sorry for bothering you. This will be my last time. I really just would love to get your insight.’”

And people are busy, they don’t always respond to strangers on the first email. But give them the benefit of the doubt. They generally will respond if you send them a sequence of emails. And there’s tools that can help you to do this. Emailing tools like Mixmax is the one I use. And you can send an original email, and if they don’t respond you can set it for seven, eight, nine, ten days later to send a follow up email.

But, yeah, I mean, I say getting ghosted, again, it’s persistence is kind of also not taking no but, softly, not being a burden to someone.

Pete Mockaitis
Well, that’s encouraging to hear that in your own life and results of emailing. You found that if you do have the persistence to do a triple, over time, you say more often than not, you get something.

Alex Grodnik
You know, I’m not going to say more than 50%, so less often than not. But it’s a numbers thing. If you send enough emails and, yes, you have called a 40% success rate of your three-email chain, then, yeah, those are pretty great numbers.

I mean, cold emails in the world do not have a 40% success rate. I would assume they have like a low single-digit success rate. So if you can get above that by employing some of these tactics I’m talking about, then that’s really great.

Pete Mockaitis
That’s cool. And when is it time, you know, to say, “You know, they’ve said no and I’ve kind of come back with a number of creative alternatives. When is it time to say, you know, goodbye for now?”

Alex Grodnik
I would say, you know, sometimes like three contacts is probably enough. You don’t really want to do more than that. And it’s also not to say that that’s dead. When you’re playing these numbers game and you’re sending, you know, a quantity of notes and emails and calls, sometimes things come back from the dead, you know, from weeks and months old.

Once you have enough irons in the fire, all of a sudden, like old things start to come back alive. And it’s really cool when that happens. It’s an incredible testament to just like the effort and the dividends that it starts to pay over time.

Pete Mockaitis
Certainly. And I can admit and attest to that when it comes to podcast guests’ pitches. I have pulled emails like months’ old because I saw them, and I thought, “Oh, that’s kind of interesting. Okay, I’ll put them in. Maybe I’ll look at it later when the guest pipeline is looking a little light folder.” And then when I do look at them closer and see some video, I go, “Oh, wow, what an engaging personality. Yeah, let’s do it.” So that totally happens on my end there.

So, very good. Well, tell me, Alex, anything else you want to make sure to cover before we shift gears and talk about some of your favorite things?

Alex Grodnik
You know, I really just employ everyone to try the rejection therapy. It’s pretty easy. Also, another great way to do it is you go out and grab a turkey sandwich for lunch. You say, “Hey, may I please have a discount on this?” And you will be amazed by how often you get 10% off of a turkey sandwich. And people love to do it, and it’s kind of a funny thing. Because people don’t usually ask that, and so that’s an interesting way to get it. But I really just want to leave with a saying that you’ll never get what you don’t ask for.

Pete Mockaitis
That’s true. Thank you. Okay. Well, now, could you share with us a favorite quote, something you find inspiring?

Alex Grodnik
Yeah, I’ve got a bunch of quotes. Actually, I can remember the one from my childhood that was my favorite, was, “The happiness of your life is based on the quality of your thoughts.” And I really like that quote because it kind of goes with happiness is a choice. It’s not a right, it’s not something that you’re automatically going to get.

You need to choose to be happy and you need to seek that out in life. And so I make a conscious effort every day to remind myself that you can choose to be happy. And I also like a quote from Henry Ford, where he says, “If you think you can, or you think you can’t, you’re right.”

Pete Mockaitis
And how about a favorite book?

Alex Grodnik
You know, I just read Shoe Dogs which was the Nike, Phil Knight memoir. It’s just, again, a story of persistence. Oh, my God, the obstacles that he overcame in starting Nike, and not over a short period of time. Basically like 10 years, the fights with the manufacturing facilities in Asia, and people trying to knock off his shoes, and the retailers. I mean, it was endless. And he just kept going forward. So I really love that.

Pete Mockaitis
And how about a favorite tool, something that helps you be more awesome at your job?

Alex Grodnik
Yes, so I’ve mentioned Mixmax which is the email and calendar sending tool. It’s real simple. It’s like one of these things where someone shares their calendar with you and they send you three or four different times, and you click one and it instantly puts an appointment on both your calendars. It gets rid of the back and forth.

You know, once someone agrees to meeting you, you want to make it as easy as possible for them. And so by just quickly sending five or six different times where they could speak with you, and not having to go back and forth with, “Hey, what works for you. Friday, well, all right. How about the morning?” “No, I can do the morning.” Well, that sucks. So don’t do that.

Also, I recently purchased a thing for $8 which has changed my life. And it is computer glasses, glasses that I wear all day while staring at the screen that blocks some of the UV light from the computer screen. Maybe this is just specific to me, but I would come home from work, you know, after staring at this computer screen for 10 hours, and like my eyes would be so strained and I would have a headache.

I wear this $8-glasses and like my eyes feel like they do right when I wake up in the morning at the end of the day. So that’s an interesting purchase too.

Pete Mockaitis
You know, these computer glasses have come up in a previous conversation when we were talking about sales, and then I had a listener say, “I love computer glasses.” So it’s striking a chord. So then what you’re describing at eight bucks, at the price point then, sounds like it is primarily a matter of just blocking the light and not giving you any sort of prescription, you know, eye correction love. Just a bit of UV or blue light blocking?

Alex Grodnik
Yeah, that’s exactly it. I don’t wear glasses. If I did, I would get these lenses put in them, and I’m sure you can get these types of blue light blocking lenses if you already have glasses, at any eye glass place.

Pete Mockaitis
That’s cool. Well, so then, tell me, feel free to name the brand. Was it Amazon? Or where did you acquire it? How can we all?

Alex Grodnik
Yeah, it is Amazon. I typed in, you know, computer light-blocking glasses, and there are some that are more expensive and actually there was a company that was on Shark Tank last week that’s got another pair of glasses. I think theirs is like $50 or $60. I honestly don’t know what the difference is. My $8 ones are fabulous, so try them out. I mean, I don’t know that they’re the most fashionable but try them out. And if you want to upgrade, you know, upgrade later.

Pete Mockaitis
Oh, that’s excellent. Thank you. All right. Cool. Well, now, could you share with us a favorite habit, you know, a personal practice of yours that’s really been helpful?

Alex Grodnik
Yeah, I’ve got a few. I try and meditate in the mornings. I’m not great about it. They say you’re supposed to do it before coffee, and I really like having coffee first thing. So I’m getting better at practicing meditation in the morning, but the practice I really want to share is a creativity practice.

And so I’ve got about a 30-minute drive to this startup that I work at now, and my old morning routine would be to wake up, you know, consume some online news, and then start listening to podcasts. And I would probably listen to two, three, four podcasts in the morning all sped up one and a half times. And I’d get to work and I’d be a little bit on edge, I’d be stressed out, “Oh, I didn’t get through all my podcasts. I’m listening to fast voices all morning long.”

It really wasn’t the most relaxing start for the day. And you and I both are podcast professionals, we’ve got to listen to a lot of podcasts and know what’s going on out there. So I still listen to podcasts in the morning, but for a piece of my commute now, I don’t listen to a podcast, I turn off the radio, and I sit in silence in my car as I drive to work.

And this is going to sound really funny, but I look at things on the side of the road that I see, and I see a dog on the side of the road, and I’ll start to makeup a story about that dog out loud in my car. I’ll say, “That dog is named, you know, Frisky. And Frisky came on a boat here from China. And on that boat, he made a friend…”

And so, you know, I start to do this. And, Pete, stay with me, it sounds crazy but now when I get to work, I feel like my creativity and my original thinking capabilities are really firing on all cylinders. And it’s been an interesting way to cut back on a lot of the stress that I have in the morning, and start these creative juices flowing.

You know, it wasn’t long ago where we didn’t have smartphones and we weren’t filling every single second of our time being in front of a screen being entertained. We used to have quiet time alone with ourselves. Now we rarely have that. And I think our minds need an outlet for the creativity. I think we all have creativity and creative juices pumping through us. But we need to manifest this, we need to practice this, we need an outlet for them.

And now, you know, by sitting quietly for five or ten minutes, kind of similar to meditating, I let those creative juices flow. And the results have been pretty cool.

Pete Mockaitis
That is intriguing. Well, it’s funny, as you tell the Frisky story, it just brings a smile to my face, and it just seems like a pleasant way to live life in the sense of you’re noticing things, and then you’re allowing to bring into play a little bit. And in so doing, it just makes sense as a natural outcome of that is more free-flowing creative thought.

Alex Grodnik
Yeah, you know, I’m looking forward to having kids because then I won’t be a crazy person telling stories to myself in the car. I can make up stories for my kids and I think that’d be a great outlet for it.

Pete Mockaitis
That’s cool. And is there a particular nugget or piece of insight that you share that really seems to connect and resonate with folks, they maybe repeat it back to you?

Alex Grodnik
Yeah, I mean, it just kind of harkens back to the not taking no. You know, it’s really just what I said before, is that you’re not going to get what you don’t ask for. And everyone is just trying to have their best and most happy path through life, trying to help others where they can, and there’s a good way to achieve that.

Pete Mockaitis
And, Alex, if folks want to just want to learn more or get in touch, where would you point them?

Alex Grodnik
Yeah, I’d point them to the podcast WallStreetOasis.com. You’ll find the podcast there. And I’d love to hear any questions as well. You can email me alex@wallstreetoasis.com. Happy to help and anything that I can do.

Pete Mockaitis
Oh, beautiful. Thank you. And do you have a final challenge or call to action you’d share to folks seeking to be awesome at their jobs?

Alex Grodnik
Yup, I would say the rejection therapy, do it for 30 days. You’ll be amazed by what comes of it. Like I said in the beginning, it’s very, very, very difficult. And by the end, you will be walking up to strangers in bars, asking them for God knows what, but you’ll have the confidence and humility that you never thought you would have before.

Pete Mockaitis
That’s awesome. Well, Alex, thank you so much for taking the time here. I wish you tons of luck with the podcast and your fundraising and your storytelling and future child-rearing and all you’re up to.

Alex Grodnik
Pete, thank you so much for having me. This was really fun.

244: Behavioral Science Insights on How to Have a Good Day, Everyday with Caroline Webb

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Caroline Webb says: "Our attention is really the currency of our lives."

Caroline Webb reveals actionable insights from the latest science behind living our best days.

You’ll Learn:

  1. The power of micro-mindfulness
  2. Pro-tips for maintaining focus and motivation
  3. Best ways to keep up your energy throughout your day

About Caroline 

Caroline is CEO of Sevenshift, a firm that shows people how to use insights from behavioral science to improve their working life. Her book on that topic, How To Have A Good Day, is being published in 16 languages and more than 60 countries. She is also a Senior Advisor to McKinsey, where she was previously a Partner.

Items Mentioned in this Show:

Pete Mockaitis
Caroline, thanks so much for joining us here on the How to be Awesome at Your Job podcast.

Caroline Webb

I’m delighted to be here, thank you.

Pete Mockaitis

Well, I think we’re going to have a lot of fun and run out of time far too soon, is my prediction, because I enjoy so much of what you have to share.  But for starters, I’d like to get your perspective on… So you did the consulting thing, you were at McKinsey, and now you are working in this space, talking about cognitive behavioral science and neuroscience and the good stuff that plays into effectiveness.  So I’d love to hear, in your own brain, how did the strategy consulting thought process translate into what you’re doing now?

Caroline Webb

Well, like a lot of people, when you go into consulting, you think maybe you’ll be there for a couple of years, but actually I really found my thing at McKinsey.  And my thing was actually behavioral change work.  So, I was there for 12 years doing this kind of work, where I’m helping people be at their best; sometimes it’s a whole company, sometimes it’s a team, sometimes it’s an individual.
And I think really in many ways I kind of grew up there; I definitely honed my style and figured out what it was that I could do to be most helpful in this space.  And I got an amazing opportunity to work with so many different types of organizations, that it was really a beautiful path for 12 years.  There came a point where I was ready to have a bit more of a portfolio life, so that I had more writing and speaking and so on in the mix.
And so that was the reason that I left five and a half years ago.  But it was a very formative experience.  I will say actually the first career that I had through the ‘90s as an economist also shaped me.  I’m sure that’s true for everybody, even when you do different types of work over your life, there’s something that you get from every job that you’ve had that you carry forward that makes you better and stronger at what you do next.

Pete Mockaitis

Absolutely.  And I’d love to get your take… I remember one of my first exposures to economics was my mom – she was taking some night classes to become the next CEO of the Teachers Credit Union in Danville, Illinois, where I grew up.  And I remember she was explaining to me these things called “utility functions” for people, and I thought, “Wow, that’s really interesting.  How did they figure out what a person’s utility function is and how could I know mine and how could I optimize it?”, were my immediate questions as a child.  And it became clear that it was kind of… I didn’t know the word “optimize” yet, but I was like, “I want the most of it.”

Caroline Webb

I was thinking, very precocious child.

Pete Mockaitis

So here you are, working in the space of economics, and then now here – the world of behavior.  So, tell me – the utility function – is it all bunk, or can I make any good, practical use of that?

Caroline Webb

Well, the reason I was interested in economics was because… I had actually always wanted to be a scientist, I wanted to be an astrophysicist, actually.  I wanted to work for NASA.  But then I took an economics class and I thought, “Wow, this is sort of head-explosive; I didn’t realize you could be rigorous and scientific about human stuff.”  And really at that point I thought, “No, this is actually what I want to do.  I want to focus on human performance and potential, and being structured and thoughtful about how to help people maximize that.”
And so I was absolutely interested in this idea of the utility function, which for those of you who haven’t done Economics 101 is essentially saying, “What are the things that you value and you care about?  What are the things that you get utility or use or pleasure or value from?”  And I was actually a pretty grumpy economist for most of my 20s, because a lot of what was going on in economics was saying that everybody was basically perfect maximizers of their financial situation, and nothing else really mattered.
And the behavioral revolution hadn’t really broken across a lot of the economics discipline in my 20s, and that was one of the reasons I decided to go into consulting, because I really wanted to get closer to the human side, the messiness.  What is it that we really care about day to day?  What is it that really allows us at the end of the day to feel like, “Yeah, that was great”?
And money – yes, we need money, but it’s also about relationships and connections, it’s also about feeling purposeful, that you’re spending time on the right things, and that you feel good about what you’re achieving, and that you feel like you’ve got the, I don’t know, the internal resources to handle whatever comes your way.  And that is what we value, that is in our utility function.  And so I will say that the years of consulting and coaching really took me closer and closer to the work I most love that I’m doing now.

Pete Mockaitis

Understood, excellent.  And so, I guess my snarkiness with regard to utility functions is…

Caroline Webb

No, I’m with you on that one.

Pete Mockaitis

It’s so pristinely quantified, like, “It’s equal to U to the third power minus 2U.”  And so, I was so intrigued and I guess naïve, because like, “Wouldn’t that be so cool to know that?”  It’s like, how do you measure someone’s experience of goodness?  Do they get a blood sample?  Well, maybe you could open us up there, it’s like…

Caroline Webb

I think that’s a good segue, because I will say that actually the thing that I took from all of those years working as an economist in public policy was that you could be rigorous about human stuff.  And I was fascinated by the growing body of research that was coming together on behavioral economics and actually explaining the real stuff, like how do we actually behave.  And then got very interested in behavioral neuroscience and behavioral psychology and did some additional training in those fields, and got certified as a coach, and really started to use the evidence base from behavioral science as a foundation for the work that I was doing with individuals and teams and organizations.
And I found over time that, first of all, there is really solid research that points to how we can feel better about every day and what we achieve at work.  And a lot of it isn’t getting translated into everyday advice that we can take easily.  And so, I became so fascinated by the fact that just using a little bit of insight on how the brain works would really help my clients see how it might help them to try something new in how they set up their day or how they handle a meeting or how they organize their to-do list.
And so, over time it became kind of my thing to use behavioral science and to be really rigorous and grounded in that way.  So, to the extent that we can quantify this stuff, I think that I have really kind of taken a position where I’m saying there’s a lot of really great research and evidence around this stuff, and wouldn’t it be amazing if we all knew a little bit more about it, because we could all be happier and more productive if we did?  And that’s what my work is all about.

Pete Mockaitis

Oh, fantastic.  And much of this is synthesized in your book How to Have a Good Day.  Could you orient us a bit to that, in terms of the key themes or central message?

Caroline Webb

Yeah.  So the central message is really that we have a lot more control than we think.  There’s a lot of stuff that we assume day to day we have to just put up with – other people’s moods, or boundaries set by other people, or the way that situations seem to play out around us, and so on.  Obviously it is true that there is luck involved – if your boss turns up and he or she is in a cranky mood, there’s a limit to how much you can control that.
But what I’ve become interested in is the fact that actually research points to small things that we can do that have an actually disproportionate impact on how both we feel and actually how the people around us are able to perform and behave.  And so, that’s the message – we have a lot more control than we think, and tiny, tiny shifts can have a big, big impact.
And I’m very pragmatic, because your listeners are all busy and we’ve all got a ton of stuff to do, and we often buy books and mean to read them and then we don’t, because we don’t have time.  So I really wanted to think about, what is the simplest way that someone could build these ideas into their lives, without being annoyingly directive about, “This is what you must do at 8:00 am”, because everyone’s different.  But what is the principle that people can apply in their own lives?  So it’s super practical; that was really what I was trying to get to, was not just another think piece or not just full of stories.  It’s got research and it’s got stories, but it’s really, really practical.  So yeah, that’s my labor of love, it’s my life’s work.

Pete Mockaitis

Oh, fantastic.  Well, I’m eager to dig into things and so, I’ve got a number of areas I want to explore.  But first thing’s first, just to make sure we don’t somehow miss the golden egg.  Those things that have a disproportionate impact – could you share with us maybe the top one or two super leveraged things that you think folks who want to have great days often really should do right off the bat?

Caroline Webb

That’s a really cruel question, because there are about 100 in the book.  And everybody’s different, so I did write the book so that you could dive in at any point.  If you’ve got a difficult conversation you could turn to Chapter 9 and read the chapter on managing tensions and so on.  So, that is a tough question.  I can tell you some of the things that I love that I use for myself all the time.  I can say that there’s one very existential one and then there’s one very practical one.
So one very existential one is that we actually only perceive part of what’s around us at any given time, and we don’t know that because we’re not aware of what we don’t know.  Your brain can only process a certain amount of information at any given time.  We’ve actually got quite of lot of control over what we tend to see and hear in a situation.  And the rule that our brains follow is that whatever’s already top of mind for us, it will take that as a signal that we should see or hear things that relate to that.
So, you get out of bed on the wrong side of the bed, as our grandmothers might’ve once said, and suddenly everybody is incredibly annoying.  Actually what’s happened here is your brain is using this mechanism of selective attention to say, “Well, you’re in a bad mood, Caroline.  So, I guess I’ll make sure that you see every instance of everyone being a really big pain in the back side today.”  And the thing is, it works the other way around too.  So if you decide to look out for signs of collaboration in a meeting you’re not looking forward to, you are radically more likely to see them because you’ve told your brain that that’s what’s important.
And that’s the science behind a lot of “la-la” kind of advice about, “Just put a smile on your face and everything will be great.”  And truth is, that’s not true.  Sometimes, some days are just not great, or some meetings are not great, or some colleagues are not great.  But the truth is that we can see more of the good stuff that’s around us, that we tend to miss because our brain just uses the selective attention mechanism.
That’s pretty deep, because it does mean that the reality that you experience is way more in your control than you think it is.  And that’s something which means that every morning I intend to sort of set intentions and say, “Okay, what is it I want to look out for today?  What is it I really want to prioritize?  If there is anything difficult coming out, how do I want to go into that?”
And then the super practical thing that I might mention is singletasking.  So, as well as your brain only being able to consciously process a certain amount of information at any given time, it can actually also do one thing consciously at any time.  Only one thing.  So as you’re checking your email and browsing and flicking through something on your desk, you are actually asking your brain to switch from one thing to another.  And it’s really tiring and it uses up time and mental energy.  So, when we multitask, we feel super busy, but we’re actually slowing ourselves down.  We’re making between two and four times as many mistakes.
So one of the biggest things you can do to kind of get your work done more quickly and do it more brilliantly is actually to do one thing at a time.  Again, it sounds like our grandma’s advice, but the truth is that science now is very clear on this.  So I’m really clear that if I want to think clearly and I want to do good work and I’m struggling with something, I have to close down all of my browser tabs and shut everything off and really kind of give myself, give my brain the chance to do what it actually is able to do, which is to do one thing at a time.

Pete Mockaitis

Okay, thank you.  So, I want to dig in a bit deeper here, when it comes to whatever’s top of mind, the rest of the stuff you encounter filters through that, and that includes your mood.  And it really is kind of fascinating for me, is sometimes I will wake up and I really do want to sing with joy at the beginning of a new day; it’s like some sort of a Disney animation situation, like birds are chirping or something.
Sometimes I really do wake up like that, and other times for no good reason I wake up sleeping less that I would’ve liked to, and can’t quite fall back asleep.  It’s like, “Well, it’s 4:30 and I had kind of planned to sleep until 7:00, but I guess we’re done now.”  And so then as a result I’m a little bit grumpier about any number of things.  And so, I’m curious, when you’re in that moment, what is the go-to approach to kind of grab the steering wheel and point your focus and your mood to where you want it to be?

Caroline Webb

Yeah, that was a good way of putting it.  I mean exactly that – it’s a question of noticing your state of mind and knowing that your starting point is going to color what you see.  You’ll notice in a sense, because if you’ve ever bought a new car, you’ll see every car on the road that’s the same model.  If you’ve ever decided to boldly wear a new color to work and you kind of feel a bit self-conscious and it’s very top of mind for you, then you’ll see everybody who wears anything that’s that color all day.
So we know that what’s top of mind shapes what our brain decides to see, and what it doesn’t, what it decides is not relevant enough for you to notice consciously.  And it gives us a hint that actually it’s not that hard to redirect and to reset our filters actually.  It really does take just noticing where you’re at and saying, “What do I want to notice?  What do I actually most want to notice?”  That’s my go-to question.
I actually have a little… I use alliteration to remember: What is my aim, what assumptions am I making, and what’s my attitude?  So if I have a little bit more time, then I actually think about it in a more structured way and I say, “Okay, what really matters most to me?  What’s my real aim here?”  Because if you drift into a conversation you’re not looking forward to, the person’s perhaps been a bit of a jerk to you in the past, you are going to see everything that confirms that they are a jerk.  Confirmation bias is one example of this larger phenomenon.
And so, they might be a jerk, to be perfectly honest.  But the thing is, if you decide, “Okay, my real aim here is not to prove myself right that they’re a jerk, but actually to get something, to find some way that we can collaborate.”  I used that word earlier on.  Then you are more likely to see that.  If you check your attitude and say, “Okay, I can’t just say, ‘Right, Pete, now I’m going to be super happy.’”  You can’t necessarily just click your fingers, but you can say, “Okay, what is it that I can think about today that I’m looking forward to?”  And just have that top of mind, and that’s going to shape then what you see.
And then in terms of your assumptions – yeah, what you assume about someone is going to totally shape what you perceive.  And you can’t always, again, say… Sometimes you have assumptions about someone being a jerk because you’ve actually seen them be a jerk in the past, right?  So I’m not saying your assumptions are wrong, but you can say, “Why might that not be true today?”  And then you give yourself just the chance to widen the aperture of your perception to see a bit more than you would otherwise.
And it doesn’t have to take a lot.  Your hand can be on the handle as you’re going into a meeting, a conversation.  You can say, “Okay, what do I really want to notice here?”  You notice in the middle of a conversation that’s going south and you’re feeling annoyed, you can catch yourself, take a breath and put your feet on the floor, and just say, “Okay, what is it I really want here?  What is my real aim?”, knowing that that will actually have an effect on what happens.  It’s like “Choose Your Own Adventure” – we’re all at any given time choosing our own adventure by what we decide to have top of mind.

Pete Mockaitis

Caroline, it’s funny that you bring up that “Take a breath, put both your feet on the floor.”  That was exactly the mechanism I stumbled into to calm myself down when I was a candidate doing case interviews to get into Bain.  And so, I’m curious, is there some behavioral science behind that particular practice, because it seems like we’ve both settled on that one?

Caroline Webb

Oh, sure.  The evidence around mindfulness is really mounting and is really compelling.  And mindfulness is essentially that practice of pausing, focusing your attention on one thing and not beating yourself up if your attention drifts.  And that’s really what’s at the heart of meditation practices and mindfulness practices of all sorts.
And the thing is that a lot of people have heard of mindfulness or they’ve heard of meditation, and maybe they tried to meditate for 20 minutes and it just felt so hard and so far from where they’re at.  I’ve always been really interested in, I suppose what I call “micro-mindfulness”, like what are the tiny moments of mindfulness that still seem to have an effect on the way that we feel and the way that we think?
And I’ve made it a mission of mine to dig out the research over the years that shows that smaller and smaller amounts of mindfulness still actually have an impact on your ability to regulate your emotions – stay calm, that is, and to think clearly about complex topics.  And sidebar – I’ve done the same with exercise; I’ve made it a mission to find all the research that shows that smaller and smaller amounts of exercise will boost your mood and your focus.  So, I’m really into the practicality of this.

Pete Mockaitis

Three seconds will do it.

Caroline Webb

Yeah, exactly.  And the smallest amount of mindfulness that you can do – absolutely.  Take one breath, notice one breath.  Put your feet on the floor, bring your attention to that.  It doesn’t have to be a lot to give you a bit of the bigger benefits that more mindfulness will give you.  And so, I use that sort of thing a lot in busy, difficult days.

Pete Mockaitis

Okay, great.  Thank you.  So now I’d like to sort of think through when it comes to those high leverage points that make the disproportionate difference.  I read a lot about how the environment that we are in has a world of influence on our little thoughts, decisions, behaviors, and what becomes relatively easier or harder, and we do more of or less of those things.  So, what are your pro tips for molding our environment to set us up for success?

Caroline Webb

Yeah.  The thing you want to know here is that your brain is an associative machine.  You kind of know that already, in that one idea is linked to another and it’s stored in your brain as a memory.  You hear a song that reminds you of an amazing night out with your friends, or maybe the night you met your loved one, and it gives you a boost.  And that is the memory of a song being connected, being associated with a certain mental state, a certain emotional state.  And that’s the way that our brain works.
And so, if you associate a certain thing with another thing, then exposing yourself to the cue has a reasonable chance of triggering the state of mind that you associate with that cue.  The thing is, it’s just helpful to be aware of what your cues are and what your associations are.  We’re not all the same, so this is definitely an area in science which is a little bit fraught at the moment because a lot of people have said, “If you give people a hot drink, then that makes them feel warm and therefore they behave in a warm way towards people.”  There was a study, a very famous study that was done, that was showing that.  And I remember I was thinking, “Well, what about in the Middle East, where it’s really hot?  Maybe a chilled drink could actually make you feel good.  How does that really work?”
So the trick here is to really understand yourself and your associations.  So I put in the book something which has been quoted back to me so many times that I almost, almost regret it – but there was a song that Donna Summer sang called I Feel Love.  And I associated it with a show that was done by the Blue Man Group that I saw years ago, and it was the finale and it was so great.  I was so loving the show and it was amazing and I was super excited by the artistry and the magic of the production.  And so, after that it became my song for before I go on stage to give a speech.  I don’t always make people play it, like I’m home, but it’s just the song that I hum to myself in the bathroom before I go on.  It triggers that association in my mind.  It may not do that for you. [laugh]
But isn’t it interesting to think about what other things you associate with, I don’t know, high performance or whatever you’re trying to create?  So I think a lot about my office, and I know light is really, really important to me and it kind of brightens my mood to actually turn on a light.  Last week I was doing a workshop with a top team, a senior team at a charity, a non-profit, and I was paying a lot of attention to the room and the environment.  I was playing music when they came in, I actually borrowed a space heater to make sure that the place felt warm, I made sure that there were snacks so it felt welcoming and kind of nurturing.  So I think we just can think a lot more about our environment and know that it actually does have an impact on our ability to think and be at our best.

Pete Mockaitis

And I really feel that.  I think also with clutter.  It’s interesting – I am not a super neat freak, but I do really feel and notice how much better I feel in a tidy, organized environment, as opposed to a cluttered one.  And yet, I somehow seem to keep see-sawing between the two, as supposed to having a consistent tidiness.

Caroline Webb

Yeah, and that is a beautiful example of how you want to know yourself, because there are some people who’ll say, “Oh my God, I hate a clinical environment.  It makes it really hard for me to be creative.  I don’t know how you could possibly have a clear desk.”  So, it really is important for you to know yourself and to think, “Okay, what is it that’s going to really help me be at my best?”  Because it’s not always going to be the same.
I had to take a guess last week in the workshop with those folks, because I know that food, warmth and music are kind of universal human things, but when you get to the finer details, actually you really just need to know yourself and think about, “Okay, if I want to be super productive, what do I associate with being super productive?”  Maybe it’s being in a particular place, booking a particular seat to go and sit, and so on.  So yeah, it’s really interesting when you start to think about it.

Pete Mockaitis

Well, and I guess I’ve been a little bit cautious.  I don’t know if this is scientifically held or not, so Caroline, you’ll set me straight once and for all.  When it comes to these cues and the triggers, I guess sometimes I’m worried that I might sort of, I don’t know, use it up, if you will.  So for example, let’s just say that Eye of the Tiger is a pump up song.  And so, if I am feeling sleepy and I think, “You know what?  I want to get pumped up, I should listen to Eye of the Tiger.”  And then I do that dozens of times, do I risk weakening the power of the Eye of the Tiger song cue because I keep playing it when I’m sleepy and I desire to be pumped up?

Caroline Webb

That’s interesting.  That’s a really great question.  What’s at the heart of what you’re saying is absolutely right – that if you start to associate Eye of the Tiger with feeling tired, then it may actually lose its power for you.  In general what we know is that the more that you repeat a connection, the stronger that connection gets.  That’s effectively the mechanism that sits behind learning – it’s the strengthening of the synapses between different neurons that relate to different cues, different activities, different thoughts and so on.
And so, what you want to be aware of is just notice the effect on you.  If it’s no longer working, rethink.  And I think you’re very smart to say actually you change over time.  We evolve as human beings, and the associations we have change.  If I started to associate I Feel Love with… If I were a terrible public speaker and I associated I Feel Love with feeling awful on the stage, that would probably not be great.  But as it is, I love speaking and it gives me such energy and I really adore it, so the positive connection is still there.

Pete Mockaitis

And this is bringing me back to a little bit of my teenage years, in which Tony Robbins was my hero – fun fact; as a teenager.  And I know he’s big on associations, whether it’s a “Yes!” or a power move or touching one finger to another.  Is it possible to make connections between kind of abstract or neutral cues so that you make them mean something for you by being in a particular state of mind, and then doing or saying or experiencing that which you desire to be a trigger cue?

Caroline Webb

Oh, sure, absolutely.  You’re in control of your own mind.  If you want to associate this thing with that thing, then absolutely.  It’s in your gift.  This is why rituals are so powerful, right?  I mean rituals on the face of it usually look a bit dumb, but if it means something to you and it helps you feel a certain way, then go for it.
I remember there was one time I was in a taxi, I was on my way to a concert that I was actually singing in.  So I was quite focused on the fact that I was about to perform.  And I didn’t really want to be having a big in-depth conversation with the driver at that particular… I’m quite a chatty person, but that was not what I wanted.  But anyway, never mind.  We were having a conversation and he was asking me what I do and I told him about the book and he said, “Oh, you know what?  You should issue a pebble with every book.”  I was like, “Oh my God.  What?”  And he said that whenever he has something that he’s working on for himself personally, he has a pebble in his pocket.  And so whenever he feels the pebble, it reminds him of the thing that he’s working on.
And that is an example of someone just deciding, “Okay, this is going to be my cue.”  It doesn’t matter – as long as it works for you, then it’s valid.  And the truth is there is no point me issuing a pebble with the book because pebbles might not do it for you.  But I do encourage people to think about what is the thing that’s going to remind you of the stuff that you genuinely want to do for yourself, and to be smart about putting those things around you.

Pete Mockaitis

Oh, that’s good.  And I’m already sort of brainstorming maybe it could be putting your phone upside down or the opposite way of what would be an intuitive means of picking up your phone.  And it’s like, “Why is my phone upside down?  Oh, because I want to remember to focus on this thing.”

Caroline Webb

Yeah.  And it doesn’t have to be too artful either.  It can be something as simple as just having a post-it note.  When I was writing the book, it was a kind of big undertaking to try and summarize all of neuroscience and psychology and behavioral economics and cover everything that anyone needed; make a kind of general book about how to have a good day.  And sometimes I did think, “Oh my God, what am I doing?  I can see why nobody’s done this before.”
And so, to help me stay focused and motivated, I had a post-it note which reminded me of the reader and the person who was going to use this.  And it just had the name of three clients – “This is for Sarah, for Nye and for Peter.”  And that was the thing that I went back to time and again.  I didn’t have to come up with an object to remind me of that.  I just had that written on a post-it note, visible, in a way that I could go back to when I needed to.
And it goes back to the fact that our attention is really the currency of our lives, and we don’t have an infinite amount of it.  In fact, we have a very limited amount of conscious attention, and we can choose where to put it.  And being smart about what is it that’s going to remind you of where you want to put it – that’s a large part of the game of figuring out how to be at your best and how to have a good day.

Pete Mockaitis

Oh, this is so good.  Thank you.  Now could you share with us a little bit, when it comes to energy – to keeping the levels high and available?  Because I think for me that’s another variable that makes all the difference day to day, in terms of some days are higher than others on the energy factor, and those days result in way more great output than the opposite.  So what could we do to get more good days there?

Caroline Webb

Well, there is a sort of motherly thing to say, first of all, I suppose, which is that it is true that getting enough sleep is probably the single biggest thing that any of us could do to live our best lives.  The research is really, really powerful on this, that the vast majority of us need eight hours – maybe a little less, maybe a little more – and that when we don’t get it, we really see our analytical capability slip – so your ability to solve puzzles and perform on tests and so on.  You can measure this.
And your ability to regulate your emotions.  There’s that phrase again that behavioral scientists often use, which is just to stay on an even keel when things happen that aren’t great.  And that’s quite apart from just your physical energy and your ability to just keep going.  And so, it really does matter to think about what it would take to prioritize that a bit more.  It’s one of the single biggest things you can do.
The other sort of motherly thing to say, I suppose, is that energy – we do associate it with perhaps physical activity, and there’s no doubt that when we’re more energetic we feel more like exercising, but it goes the other way too.  It really helps to figure out how can I get between 10 and 20 minutes of just slightly raised heart rate, knowing that that will then boost your sense of energy, not just physically but mentally and emotionally after that.  And so, I’m really thoughtful about how do I get just that little bit of exercise into the day, even when I’m feeling a bit tired.
And then there’s a bunch of stuff, which is just so interesting, about how you boost your mental and emotional energy, even on days which are really dragging you down.  A couple that I really like – it turns out that showing gratitude is really a powerful way of boosting your mental and emotional energy, and it’s actually quite a long-lasting intervention as well.  And I like to do that at the end of a day – to sit and say, “Okay, what were the good things that happened today?”  And sometimes it’s quite hard, because it was not a great day, believe it or not.  Sometimes there are things that are just, it’s a really tough day.
But as soon as you start to think about what were the good things – it’s again, focusing your attention.  You start to see the good things more readily and you start to remember things you would otherwise have forgotten.  And I sit on the couch with my husband and we do that at the end of the day, and it’s a really powerful intervention.
And then generosity – that’s the other thing that’s I think so fascinating.  Because when you feel worn down, it sort of counterintuitive, that being nice to someone else would give you a boost.  But actually it’s really, really reliable.  And you kind of know this – someone stops you on the street to ask for directions and for some reason you decide today you’re actually going to stop and help them.  You feel amazing; you feel so fantastic about your kind of bounteous-ness and your ability to give.  And it’s a very interesting little quirk to think about, “How can I do something nice for someone else?  How can I pay a compliment that’s totally unexpected?”  And to then notice how it gives you a boost.  Never mind them; I mean it’s nice for them too.

Pete Mockaitis

Oh, fantastic, thank you.  So, you mentioned that you had the research on the smallest amount of mindfulness or the smallest amount of exercise.  And so, there you have it – 10 to 20 minutes of slightly raised heart rate.  So you just mean like walking would make a huge difference.

Caroline Webb

Exactly.  I’m a huge fan of walking.  And I think it’s not always easy to get to the gym.  In fact, actually I’ve given up on gym memberships.  I bought an elliptical trainer years ago.  It was a really bad elliptical trainer, I will say, and it was in a sale.  But it was all I needed.  I just had it close by and so I could jump on that.  And so anytime I was getting a bit stuck on something or I was noticing I was a bit cranky, then I would get on that and just peddle away for sometimes as little as 10 minutes, and then I would notice my head clearing and an insight coming.  And the research is really clear on that being an effect of a small amount of cardiovascular exercise.
But yeah, the other thing that I do a lot is walk.  Going to a meeting, just figuring out what would it take for me to just walk to this meeting or walk to this appointment.  And I kind of have a rule that if it’s less than half an hour… It’s very rare if you take public transportation or you drive that you can get anywhere major within 20 minutes or so.  It’s usually 20 to 30 minutes, at least where I live in New York.
And so, if it’s less than 30 minutes walk, I will walk; I will take the walk.  And I’ve just got into the habit of doing that, and sometimes it’s just 10 minutes and then it’s a no-brainer.  Yeah, so I’m really, really looking out all the time for these tiny little opportunities – taking the stairs rather than the elevator if it’s less than five floors – that sort of thing.  Or less than three floors, depending on how energetic I’m feeling.

Pete Mockaitis

Oh, that’s so good.  Well, Caroline, now could you share with us – maybe we’ve got the energy locked in, but that’s not always the same thing as motivation.  So, what’s your take on ways to get and stay motivated when you’re just not feeling it?

Caroline Webb

Yeah, it happens to us all, doesn’t it?  I have a lot of things that I throw at this, and I’ll share a couple of my favorites.  One thing that we know is we know that purpose, feeling a sense of purpose, feeling that what we’re doing has a point to it, is inherently motivating.  And then you say, “Okay, but the whole point is that what I’m doing seems useless, so I don’t feel motivated to do it.”  So there’s the first step, just to say, “It’s very rare than anything you’re doing is truly, truly, truly pointless.  What is it that actually is going to result?  What good thing is going to result of you doing this thing?”  And you sometimes have to push through a few layers of snark to get to something that actually feels good.
But it really is worth just, again, refocusing your attention on, “Okay, what is the ultimate payoff?”  Maybe it’s not to you; maybe it’s to someone else, but what is the real benefit of getting this done?  And if the payoff is to someone else, then the payoff effectively to you is to make them feel good and to actually do something useful for them.
And it really helps me to really picture it being done at the end of the day.  So if I’m really struggling with something I’ve been procrastinating on, then what you’re really trying to do is get your brain to put more weight on the future benefit that is going to result from you doing the work, and to have that offset the feeling of the immediate cost of getting something done.  Your brain is not very good at thinking about abstract future things.  It’s very good at focusing on the stuff that’s right in front of it.
And so, if something is just a bit difficult to get done – maybe it’s an email you’re putting off writing – I’m sure everybody has one of those – you’re really focused on the fact that you don’t want to write this email.  And it’s much harder to think about the relationship benefit that’s going to flow from you actually getting it done.  So really just picturing, “Okay, how great is it going to feel when I’ve done this?  How great is it going to be for the other person, who’s not going to be waiting anymore on this email?”  That really helps.
And the other thing that helps is actually the other side of the equation, which is not just amplifying your sense of the future benefits of getting it done, but actually reducing the feeling of the initial cost of putting in the effort.  And what do I mean by that?  I mean often there’s something we’re putting off because it just feels too hard or too complicated and we actually don’t know the way in, and we keep on coming back to the thing on the to-do list, because it just seems like so much of a pain.
So, I’m a big fan of asking, “What’s the smallest – very, very smallest first step you could take to get this task on the road?”  So maybe this email you’ve been putting off.  I can’t guess what you’re putting off, but if I think about an email that I’m putting off, I’ve got to decide on whether I’m going to do a particular piece of client work or not, and I keep on not being sure whether this is going to be the right piece of work for me, whether I’m going to be the right person for them.  And so, I keep on not answering.  And I will say I’m not being kind of completely egregious about this – I did tell them that I wouldn’t get back to them for a few weeks.
But the thing that’s getting in the way is that I know that there’s someone who knows a bit more about that client and I haven’t emailed her to ask her.  And that’s the simple first step that I could take, is just to drop her a line and say, “Hey, can we chat?  I just want to talk this through with you and see whether you think this is a good fit, both sides.”  So I did that, and it was great.  She wrote right back and now I’m having that conversation tomorrow, and then I know that I’ll be in a position to write the more difficult email.  And so the small first step, the tiny, tiny first step – sometimes you have to really think, “What is it that’s actually blocking this, and what is the first tiny thing I could do that is so small I can’t argue that I can’t do it?”

Pete Mockaitis

Oh, I love it.  That reminds me of David Allen, Episode 15, in terms of zeroing in on the next action, and when it’s so dead, dirt simple, you feel just silly, like, “Of course I could do that, that’s fine.”

Caroline Webb

Yeah.  And I’m such a big fan of the ridiculously small steps that you obviously can do.

Pete Mockaitis

Excellent.  Well, Caroline, tell me – is there anything else you want to make sure to mention before we shift gears and hear about a few of your favorite things?

Caroline Webb

Well, I don’t think so.  I hope I’m giving a bit of a sense of the kind of work that I do and how practical it is.  I will say that the work that I do really leaves people space to figure out how to apply this stuff in their own lives.  And I’m really pragmatic about that, and I’m always really delighted to hear people’s stories about how they’re using these principles and these ideas in their own lives, because there are so many different ways of applying them.  So, if any of your listeners happen to look at the book or try any of these ideas out, I’d love to hear how they work for you and what exactly you’re doing with them.

Pete Mockaitis

Oh, excellent, thank you.  And what would be the best place to contact you for that?

Caroline Webb

Well, I’ve got a website, which is CarolineWebb.co – that is .co, not .com actually, because it turns out there are millions of Caroline Webbs and I did not get CarolineWebb.com.  But CarolineWebb.co has all sort of resources and contact details and so on.  And I’m also on Facebook – Caroline Webb Author, and on Twitter – @Caroline_Webb_ – every day, sharing nuggets of science-based advice.  And I’m active on both, and respond to everybody on both of those platforms.

Pete Mockaitis

Oh, perfect.  Thank you.  Now could you share with us a favorite quote, something you find inspiring?

Caroline Webb

There is a quote that I used right at the beginning of my book, which is something that actually a lot of people have grabbed on to.  I just love it.  It’s from Annie Dillard in her book The Writing Life, and she says, “The way we spend our days is, of course, the way we spend our lives.”  And it’s just this beautiful sense of actually what we do every day really is the building blocks of our lives.  And if we can get those things right, then actually that is the way that we are living.  And so, it gives us back that sort of sense of actually this is something that’s under my control to some extent – the felling that the small stuff matters.

Pete Mockaitis

Oh, excellent, thank you.  And how about a favorite book?

Caroline Webb

Oh, man, I read about 600-700 books for the research of this book.  And I love them all, so what can I say?  I’ll tell you what I will say about this – I really, really value reading fiction.  So I obviously write non-fiction and I read a lot of non-fiction, but I find that I am a better human being when I’m reading some fiction.  It kind of takes me out of myself.  Talking about meditation and easy ways to kind of get some mindfulness – it kind of brings my focus to one thing and stops the chatter in my mind.  So I just finished reading Mohsin Hamid’s Exit West, which is a very interesting book about refugees.  And it was a beautiful, beautiful creation, so that was the last thing I read.

Pete Mockaitis

Thank you.  And how about a favorite tool?

Caroline Webb

Oh, man, a lot of those too.  Well, I do like tools that really help to lighten the cognitive load on my brain, because we can only ever hold three or four things in mind at any given time, as you know if you try and remember a list of seven things.  So, I really value software like Evernote, which allows you to not try and remember anything, but just to kind of dump it in and go back to it whenever you want, and to really just always outsource your memory, outsource the storage capacity of your brain.  So yeah, Evernote has been a big thing for me in these last few years.

Pete Mockaitis

And how about a favorite habit?

Caroline Webb

Well, I’ve shared a lot of my habits in this conversation.  Yeah, I don’t know what I would add to the habits I’ve described here.  I do have a habit which we haven’t talked about, which is to make sure that I treat seeing friends as important as having a meeting.  So, when you look at all the research on human connection, it turns out that one of the most powerful things you can do to boost your own sense of wellbeing is to pay attention to the quality of your relationships.
And so, I’ve done that for many years, even when I was at McKinsey, living the consultant life.  If I was seeing a friend, I just treated it as a meeting, and of course sometimes you move meetings, but not very often.  And so, I just give it that priority and know that it’s as important for my sense of self and my ability to be at my best as anything else that I’m doing.

Pete Mockaitis

And is there a particular nugget or piece that you share in your trainings or speaking or in your book that has a whole lot of Kindle book highlights or retweets or that comes back to you again and again?

Caroline Webb

It’s really interesting.  People just love different parts of the book, so there is no specific… There are loads of people who’ll say, “This thing that you say about what’s top of mind really shapes our perceptions of what seems to happen” – that gets retweeted a lot.  The Annie Dillard quote that I mentioned gets retweeted a lot.  I think one of the things that people say they like a lot is the summaries at the end of each chapter, which just summarize all of the advice that’s in the chapter.  I will say my brother actually recommends my book based on the fact that people don’t even have to read it in order to be able to use it.  So I think that aspect of my work seems to have resonated with people.

Pete Mockaitis

High praise from the family.

Caroline Webb

Yeah, yeah.

Pete Mockaitis

And do you have a final challenge or call to action that you’d issue to folks seeking to be awesome at their jobs?

Caroline Webb

That’s a good final question.  I think that the challenge, or the opportunity, let’s say, that I will put in front of people is just to notice when you are focused on what you can’t control and to remember that you are going to potentially miss the things that you can control, and that there’s an enormous amount of power in saying, “Okay, I know that this or this is not great right now, but what is there that I can control?”  There might be one of those smallest first steps that you can take that is in your control; there might be something that’s familiar to you or that you know for sure that enables you to take that step.
And it might be that you can control your attitude, even when everything around you is just incredibly annoying.  You can decide to control your attitude and decide what your attitude wants to be.  You can say, “Okay, this is all terrible, but what can I choose to learn from this?”  So I think it is that opportunity to focus on what we can control, rather than things we can’t.  And that makes a huge difference to how every day feels.

Pete Mockaitis

Okay.  Well, Caroline, thank you so much for taking this time and sharing these perspectives.  It’s so, so useful and I can’t wait to do some of them myself right away, from building the cues to ensuring that even if 10 to 20 minutes of slightly raised heart rate doesn’t make me feel like a macho man, it makes a huge impact for my energy.  And so, all this good stuff.

Caroline Webb

Wonderful, wonderful.  Thanks for the conversation, it’s been great.