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881: How to Find Focus, Fight Distraction, and Boost Your Attention Span with Dr. Gloria Mark

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Dr. Gloria Mark shares her science-based solutions for overcoming distractions and finding more flow. 

You’ll Learn:

  1. The biggest hurdle for your attention span
  2. What drains your attention span tank–and how to refuel it
  3. How to design your day to maximize productivity

About Gloria

Dr. Gloria Mark has published over 150 papers in the top journals and conferences in the fields of human-computer interactions (HCI) and Computer-supported cooperative work (CSCW) and is author of the book Multitasking in the Digital Age. Her work on multitasking has appeared in outlets like the New York Times, Wall Street Journal, NPR, The Atlantic, the BBC, and many others. Her newest book, Attention Span: Find Focus and Fight Distraction, is out now.

She is the Chancellor Professor of Informatics at the University of California, Irvine. She received her PhD from Columbia University in psychology. She has been a visiting senior researcher at Microsoft Research since 2012. Her primary research interest is in understanding the impact of digital media on people’s lives and she is best known for her work in studying people’s multitasking, mood and behavior while using digital media in real world environments.

Resources Mentioned

Gloria Mark Interview Transcript

Pete Mockaitis
Gloria, welcome to How to be Awesome at Your Job.

Gloria Mark
Thank you for having me.

Pete Mockaitis
I’m so excited to talk about your book Attention Span: Find Focus and Fight Distraction. But, first, I want to hear a little bit about how you did not start your career in the science research professor world but rather in the art world. What’s the story here and how did you make the switch?

Gloria Mark
That’s right. I have a Bachelor of Fine Arts degree, I studied art, never thought I would be doing anything except art. Graduated from art school and then I discovered the hard reality of making a living as an artist. Now, it turns out that I was also good at math and science, and I also found those topics interesting. So, I made the switch into a science field but there is a story there.

Pete Mockaitis
Okay, do tell.

Gloria Mark
Yeah, I was originally just going to do a terminal master’s degree in biostatistics because you could get really good jobs.

Pete Mockaitis
It sounds like a good job field.

Gloria Mark
So, I thought that’s a relatively easy thing for me to do. But while I was at the University of Michigan, I applied for a job as a research assistant because I needed a job, and I walked into the office of Dr. Manfred Kochen. And he asked me, can I code? No. Do I know network theory? No. Do I know Fuzzy Set Theory? Nope. And I started to walk out, and he said, “Wait a minute. Stop. What can you do?” And I said, “I can paint.” And he said, “Well, come back in.” And he said before he got his Ph.D. in math at MIT, he studied art at The Art Student League in New York. And we talked about art for the next two hours.

And then he said, “Do you think you could do research on the discovery process of artists?” And I was very young and naïve and bold, and I said, “Of course, I could.” And that’s how I began to study cognitive psychology, and before I knew it, I ended up getting a Ph.D. in psychology, and that’s what I’ve been working on since.

Pete Mockaitis
That’s really cool. That’s really cool. And I’m excited to hear your insights and wisdom gained from a career spent in this domain, particularly in the zone of attention, and us humans and how we pay attention, and can do that better, and distraction and that stuff. Could you share any particularly surprising or counterintuitive discoveries you’ve made about attention over the course of your career?

Gloria Mark
Oh, I’ve made a number of surprising discoveries. Maybe one of the most surprising things was actually how short our attention spans are.

Pete Mockaitis
All right. Lay it on us. I’ve heard about goldfish. Let’s get this straight, the straight info from the source.

Gloria Mark
Yeah, the goldfish result is not exactly correct, so that shouldn’t be our starting point. So, when I first started tracking attention, and I’ve been studying this empirically, so using methods like computer logging techniques. We actually started studying this using stopwatches where we would shadow people and click the stopwatch every time they switch their attention. When we first started doing this 20 years ago, attention averaged about two and a half minutes on any screen. I was astounded at the time.

Pete Mockaitis
Too big, too small.

Gloria Mark
Yeah, I couldn’t believe it was that short. We continued tracking attention. Around 2012, we found it to average 75 seconds, and in the last few years, it’s averaged 47 seconds. And also, others have replicated the result. And so, again, these are all done with objective measures. We’re not asking people to self-report how short their attention span is or how long it is, but we’re actually measuring the length of time people’s attention is on any screen, computer or phone.

Pete Mockaitis
So, I’m intrigued here, look, I’m the sort of guy who, though not a researcher, will frequently want to read the full text of the scientific journal article and be frustrated I can’t get it for free online.

Anyway, all that’s to say I’m actually very interested in the details of how you conduct this research. What are you observing on the screen? And what are we seeing was two and half minutes, and now is 47 seconds?

Gloria Mark
Yeah. So, let me back up a little bit and say that most psychologists tend to bring people into a laboratory to study them. So, they create this simulated environment, this model of the world inside of a laboratory, and then they perform tests. But I thought that if we’re studying attention on our devices, it’s so much important to study what people do in the course of their everyday lives. Like, why should we pull people out of their environment? So, let’s go to where people are.

So, I created what I call living laboratories, where I used a variety of different kinds of sensors. So, these are measures that are not obtrusive. They don’t interfere with how you do work, such as computer logging techniques that will log the length of time a screen is in the foreground, and it’ll log that in the background.

We have people use wearable devices. We’ve had people wear heart rate monitors. We have had people use wrist wearables to get measures of stress. And we’ve had people wear these cameras that are called SenseCams, very lightweight cameras, you wear around your neck that can record photos. They take continuous photos so that you can then detect who people are speaking to. Are they having a face-to-face conversation? Or, are they rather online?

We sync together all these measures in real time so that we create a fairly comprehensive picture of what people are doing on their devices when they’re at work or if they’re at home. Most of the time, we’ve done this in the workplace.

Pete Mockaitis
Okay. Now, that’s intriguing. So, we’re putting together a picture based on logging in the background what’s happening on the machines, as well as the photos. And so, I’m thinking, we had Dr. Amishi Jha on the show earlier, and she talked about the SART, the sustained attention response test. It sounds like maybe that’s the main difference in terms of constructing a laboratory in which you come on in.

And so, what I’ve heard is like those results are actually somewhat stable over time. Like, hey, by that measure of attention span, it looks like it’s about the same. However, you’re telling me – was it in vivo, what’s the right word, science-y?

Gloria Mark
In vivo, that’s right.

Pete Mockaitis
In vivo, yeah, got it. Feeling good. In vivo, we see a substantial decline from 2.5 minutes to 47 seconds. Is that a fair state of play under the two different ways of looking at things?

Gloria Mark
Yes, that’s right, because, don’t forget, when people are using their devices, think of everything that’s happening in their environment. So, they’re trying to stay focused on their tasks, they’re dealing with email, they have this urge to check social media, they have people interrupting their office, they’re experiencing stress, some of it might be chronic stress.

You’ve got career trajectories that people are worried about. Someone might’ve had a conflict in the workplace. So many things are going on and it’s just not possible to simulate all of that inside of a laboratory. And laboratory research is great if there’s a particular thing you want to test in an ideal kind of environment. So, something where you won’t have variables that can affect the thing that you’re trying to study, then it’s great for that. But if we’re talking about what really happens with attention in the real world when people are at work, this is what we see.

Pete Mockaitis
Okay. So, the human capacity to pay attention is relatively the same as it’s been for decades but the real-life experience of how we pay attention has declined dramatically. Like, the vast majority of attention span has been decimated. It sounds like two-thirds reduction there. And so, when did we have two and a half minutes? And when did we have 47 seconds? What’s the rough timeline history for us?

Gloria Mark
Yeah. So, we started doing the research in 2003. It was first published in 2004. That was two and a half minutes. The 47 seconds, this is not just my work. Again, it’s been replicated by others through the pandemic. So, the last study that was done actually was published in 2020, and we find the estimates ranging from 44 seconds to 50 seconds, and 47 seconds is the average of those studies.

Pete Mockaitis
Okay. Now, Gloria, this seems like a big deal for our species, can you contextualize this for us? What does this mean? What is the implication of living lives this way?

Gloria Mark
Yeah, there are a lot of implications. First of all, this kind of fast attention shifting, it’s associated with stress, and we know that, and that’s been documented. We know in laboratory settings, when people are performing, when they’re multitasking, we know that their blood pressure rises, both systolic and diastolic blood pressure. There’s a physiological marker in the body that indicates that people are stressed.

In my research, when we measure stress in vivo in the real world, we see a very strong correlation between fast shifting of attention and stress going up, and that’s measured by heart rate monitors. We’ve also used wearables to measure heart rate.

Pete Mockaitis
And, if I may, is the physiological marker something like cortisol or heart rate variability, or what are we looking at?

Gloria Mark
It’s a more complicated marker, and it’s probably not something that listeners have heard of.

Pete Mockaitis
Gloria, I might very well get my blood tested for it. So, lay it on us.

Gloria Mark
So, we know that fast shifting of attention leads to the decreased secretion of immunoglobulin A reactivity, and that’s known as a marker of stress.

Pete Mockaitis
Okay. So, the fast attention shifting is associated with increased stress. Well, then this kind of makes me think of maybe a little bit of a reinforcing loop. Might the increased stress also impact the way we can pay attention?

Gloria Mark
Absolutely. When we’re stressed, we’re not making the best use of our attentional resources. Absolutely. And it’s harder to focus. Another impact of this fast attention switching is that it leads to what’s called a switch cost. And a switch cost is the extra amount of time that it takes for you to reorient to a new task when you switch. So, it’s not like you can immediately switch to a new task, dive in and get focused right away, but it takes some time for you to get into this new task.

And the best way that I can explain it is by using a metaphor. Imagine that you’ve got a whiteboard inside of your mind, and every time you’re switching tasks, you’re erasing the mental model of the task that you just did, and you’re rewriting a new mental model for the new task. And just like in the real world, when you erase a whiteboard, sometimes you can’t erase it completely and it leaves a residue. And that can also happen in our mind.

And so, imagine you’re reading the news, and you read about some horrific catastrophe, and then you try to go back to work, and that stays with you. Or, you’ve just had an email and discovered that the deadline is a lot sooner than you thought it would be. That stays with you and it affects your ability to focus on the next task, leaves a residue.

Pete Mockaitis
All right. So, the task switching, leave a residue, we increase stress. What are some of the other implications?

Gloria Mark
Well, another really bad implication is that switching attention so fast leads to errors. So, we know, again, from laboratory research, decades of laboratory research, people make more errors when they’re switching their attention between different tasks. There was a study done with physicians not too long ago, where they observed physicians when they multitask.

So, they shifted their attentions, they’re continually being interrupted by nurses, by other physicians, patient queries, and they made, out of over 200 different prescriptions that they wrote, they made roughly like 80% to 90% errors in the prescribing. And some of those were very serious errors in terms of writing the wrong drug or the wrong dosage.

Pete Mockaitis
So, 80% of the prescriptions were wrong?

Gloria Mark
Yeah.

Pete Mockaitis
In a highly distracted, interrupted condition.

Gloria Mark
Do you want me to tell you the exact number?

Pete Mockaitis
Please.

Gloria Mark
So, in 2018, there was a study done of physicians, looking at the effects of them multitasking, which is shifting their attention rapidly. And physicians, of course, are distracted pretty often. They’re distracted by nurses, by other doctors, patients. And in this study, it was found that out of 239 prescriptions that the physicians wrote, 208 of them showed errors.

And most of these errors were just incomplete prescriptions but 12 of those were really severe in the sense of writing the wrong drug or the wrong dosage. So, there can be very serious consequences to multitasking. Let me also point out that people think multitasking can lead us to perform better. The idea of multitasking, of doing two things at the same time, is a myth. Humans cannot perform two things at the same time. What we are doing is shifting our attention rapidly between different tasks. And that’s what we picked up when we studied people’s attention on screens.

Pete Mockaitis
All right. So, with these prescriptions in the interrupted condition, the good majority of them were errors, most of those inconsequential, so I guess that’s nice. And then in the uninterrupted condition, do physicians get it right, I mean, 99 plus percent of the time?

Gloria Mark
So, this study was done in situ, which means in the real world, and so they didn’t have a condition where physicians were not interrupted.

Pete Mockaitis
They’re never not distracted.

Gloria Mark
Right. So, they couldn’t really compare what physicians do if they’re in a perfectly peaceful environment without distractions.

Pete Mockaitis
Okay. So, increased stress, switching costs, residue. And then maybe can you show us the light on the other side? Maybe is there a cool story of someone who improved their attention span and saw cool results?

Gloria Mark
Well, there are cases. So, there are ways that we can regain agency over our attention. And people very often will tell me that some of the techniques that we’ve discovered do work for people, and they’ve been able to focus better. It’s really important to consider that when you’re shifting your attention so fast, it affects our wellbeing. It leads to higher stress. And as you pointed out, we get into this cycle where, if we get more stressed, it becomes even harder to focus.

And so, people have reported the benefits, for example, of being able to take, really, significant breaks. Also, the benefits of becoming aware of when you’re starting to feel immensely tired, and taking a break, pulling back to replenish. Because by doing less, by pulling back, we can actually do more and we can be more effective.

Pete Mockaitis
And when you say significant break, what does that mean in terms of length or approach, like what you’re doing?

Gloria Mark
Yeah. So, first of all, let me talk about when is a good time to take a break. So, it turns out that people are not able to have extensive nonstop focus. And if you search the internet, you’ll see a lot of sayings that advertise, “Use this technique and you’ll have nonstop focus,” “Ten hours of nonstop focus,” “Hours of nonstop focus.” It’s just not humanly possible. Why? Because people have a limited capacity of attentional resources. You can think of it as a tank.

We start our day with a tank of attentional resources, things we do over the day drain our resources. Focusing drains our resources. Shifting our attention very rapidly, that also drains our resources because of the switch costs that we talked about and because of the stress. And so, we have this limited capacity for attention.

What can we do to optimize our attention? Well, we can take breaks. Now, first of all, starting your day with really good quality sleep gives you a jumpstart on your attention, and you can start your day with a full tank of resources, or nearly full tank. So, you would be in really good shape to start your day off with a good night’s sleep.

Now, people tend to have a peak of focus around mid-morning. Most people, for them, it’s 10:00 or 11:00 in the morning but it depends on your chrono type. So, if you’re an early type, your peak focus will be much earlier. If you’re a late type, your peak focus will be later. People tend to have a second peak in the afternoon, usually mid-afternoon between 2:00 and 3:00. Again, it depends on your chrono type, if you’re an early type or late type.

Now, it’s important to understand when your peak focus time is, and you plan your breaks around that peak focus time. So, you want to make sure that you’re really well-rested and that you’re alert before it’s time for you to really dive into doing that hard work. And after working for a while, it’s really important to probe yourself and understand whether you’re starting to become mentally exhausted. And if you are, it’s time for a break.

Now, you can take quick breaks, 10-minute breaks. Those would be very useful. The best break of all that we know from research is to walk outside for 20 minutes in nature, and that’s the best replenishment that we can have for our attentional resources. I realize that not everyone can do it. If it’s the middle of winter and you’re living in the northeast, you may not be able to simply walk outside in nature.

I live in California, so, of course, it’s a lot easier for me to do that year-round. So, if you can’t go outside, you can at least move around. Take a walk, move around, make sure you’re focusing on things at a distance. You don’t want to be walking around using your smartphone, checking your email. Really detach, pull away, and make sure you have really one, two, or three significant breaks a day like that. And make sure that you plan those breaks around the time that you’re really starting to feel that your mental resources are getting exhausted.

Pete Mockaitis
Okay. There we go. So, pay attention to chrono types when you’re feeling alert and when you’re not, and then take those significant breaks. We don’t have unlimited attention. To the sleep point, can you tell me, does it matter a lot or a little if, let’s say, an ideal amount of sleep for a person is seven and a half hours but, on a given night, shucks, they only got 6.2 hours? Is that a little deal or a big deal?

Gloria Mark
So, one night of poor sleep is not going to make that much of a difference. What will make a difference, if you consecutively acquire what’s called sleep debt. And sleep debt, it’s like if you keep removing money from your bank account and you’ve got more expenses that you have to pay than you have money for, that’s debt. And same thing happens with sleep debt.

And we’ve done in our research, we found that as sleep debt accumulates, people have a harder and harder time paying attention. So, if you’re looking at sleep debt accumulating over a week, you see people’s attention spans getting lower and lower over the course of the week. So, it’s really important not to let sleep debt accumulate.

Pete Mockaitis
Okay. And I’d also like to get your view in terms of the amount of attention resources we have. We can’t do for 10 hours straight, like this is not possible even with whatever miracle supplement is being sold. Roughly, what is reasonable? If we are well-rested and we’re going to attend to something for as long as is reasonably humanly possible, what kind of time ranges are we talking about here?

Gloria Mark
So, I think two hours. If you can get two hours of focus at a stretch, that’s pretty good. That’s really good. It depends on a number of things. It depends how intrinsically motivated you are. If you’re really motivated in what you’re doing, you’ll be able to spend longer time. Time will seem like it’s flying by. If you’re less intrinsically motivated, it’s going to be more work for you to try to stay focused.

But think about two hours, but don’t despair. If you can only get 30 minutes of focus, that’s fine as long as you make sure you take a break, get yourself replenished, and then you can go back and try it in 30-minute segments. And so much of it depends on the nature of the work as well.

Pete Mockaitis
Okay. And then by focusing, if there were an exercise, so we talked about the rest portion of this, sleep well, take breaks, watch when you’re sharpest in terms of attention based on your chrono type, are there any sort of exercises or practices we could do to bring us? If we’re on the 47-second world, what could bring us back to a two-and-a-half-minute world?

Gloria Mark
So, I practice what I call meta-awareness as an exercise. And this actually comes from mindfulness, which you’ve probably heard of, many of your listeners have heard of. During the pandemic, my university offered a course in mindfulness, and I find it very, very helpful for helping me relax, helping me fall asleep.

But I also realized that when I’m on my devices, I can also use a similar kind of technique. I’ve adapted it for the way we use our devices, which is learning to become aware of the present because that’s what mindfulness is about. It teaches you how to focus on the present.

So many of things we do when we’re on our devices are unconscious. So, I look at my phone and I have an urge to grab it, or I have this unconscious desire to switch to social media, or to switch to news. I’m a news junkie. I read a lot of news. Meta-awareness is probing yourself to become aware of these urges and to recognize them.

And so, I’ve learned to be able to recognize when I have this urge to switch screens, and I can reflect on it, and I can ask myself, “Why do I have this urge to go to social media?” It’s usually because I’m bored or because I’m procrastinating. And once I become aware of this urge, I can make this unconscious action conscious. I can bring it to my conscious attention. I can come up with a plan.

And my plan is usually of the form, “Gloria, spend 30 more minutes on this task and then you can be rewarded and go and check the news.” And so, learning to probe yourself is so valuable, and it’s really a way to gain mastery over your attention, and to be able to be intentional and to make decisions about where you want to be able to focus and for how long.

Pete Mockaitis
All right. So, then we become aware of the urge and the causes and make a plan. That’s great. Any other key interventions that are great for improving our attention span and abilities?

Gloria Mark
Yeah, another very valuable technique is to practice what’s called forethought. And forethought is imagining how your current actions will affect your future self. And what makes the most sense for me is to imagine how my current actions are going to affect myself later in the day, say, at 7:00 p.m. And if you’re a person who can easily spend 30 minutes to an hour on social media, or surfing the web, first, visualize your end of the day and where you want to be.

And I’m betting you want to feel rewarded and you want to feel peaceful, you want to feel fulfilled. And imagine yourself sitting on the couch, reading your favorite book, watching your favorite show, drinking a glass of wine. And the more concrete that visualization is, the more powerful of a tool it is to get you to stay on track in the present.

Pete Mockaitis
Oh, if I may on the forethought. So, the approach there is to visualize ourselves in a future moment wherein we have successfully completed the things that we wanted to attend to. And so, it sounds like this isn’t so much your dramatic final victory, you’re being hoisted, or Gatorades being doused on you, but rather, “Hey, I finished this day and I accomplished the things I wanted to in this day, and I can feel a quiet pride satisfaction, kind of whatever flavor of goodness,” is there for you at the other end of the effort.

Gloria Mark
That’s right. And we shouldn’t undermine this experience at the end of the day because that’s pretty valuable. Having a day where you feel fulfilled and having the luxury of being able to relax at the end of the day, that’s quite powerful.

Pete Mockaitis
Okay. Beautiful. And you have another.

Gloria Mark
Yes. So, attention is goal-directed, and that’s something that a lot of people don’t realize. We pay attention according to what our goals are. So, if my goal is I want to finish writing an article, I’m going to be writing that article. That’s where my attention is. If my goal is I want to relieve boredom, then I’m probably going to be playing a game or going on social media. And so, it’s so important to stay aware of what our goals are.

I did research with colleagues at Microsoft Research, and they developed a very simple chatbot that asks people two very simple questions at the beginning of each day. The first question is, “What is your task-goal for the day? What do you want to accomplish today?” The second question was, “How do you want to feel by the end of the day?” So, that’s an emotional goal.

So, at the beginning of each day, people were reminded of their task-goal and their emotional goal. And the result was that people stayed on track more effectively after being asked those questions. But what we also discovered was that these effects don’t last very long. It might last one hour or a few hours. And the reason they don’t last so long is goals slip from our minds. They can slip so easily.

And so, what I’ve learned is that it’s really important to keep reinforcing our goals. So, whatever it takes, if you have to write goals on a Post-it Note and make sure it’s in your field of view, or put it on your phone where you can see that goal. So, don’t let our goals slip from our minds, is the message.

Pete Mockaitis
All right. Well, you mentioned Microsoft and research, so I’ve got to ask you, the attention expert. I had read a study, I think it was done with Microsoft folks, and it said when they were distracted, they shifted their attention from one thing. It took them an average of 24 minutes to return to the thing they were doing. I’d love it if you could share. Is that true or accurate? Is there nuance to it? And is that just the way all of us have to be or can we shorten that?

Gloria Mark
So, first of all, there is something that’s not accurate. The study was not done at Microsoft Research, but the study was my study.

Pete Mockaitis
Okay. We’re setting the record straight. Here we are, Gloria.

Gloria Mark
Yes, but you’d be surprised how factoids can change.

Pete Mockaitis
Let’s do it.

Gloria Mark
Yeah. So, this was a study that I did, and this was with a graduate student of mine, Victor Gonzales, and this was done at various tech companies, so financial analysis companies, software companies. And it turns out that if you look at people’s attention spent on a task, not just on a screen, like you can switch screens very rapidly, every 47 seconds from email, to Word doc, to Excel, to Google Search.

But if you look at the level of a task, how long do people spend on any task? And granted, they might be switching their attention within that task. For example, I write papers for a living, and I might have my attention on a Word doc, and then I’m switching to read an article, and then I’m switching to look up something on the web, and I’m switching, switching, switching, but it’s all the same task.

So, we might ask, “Maybe it’s not so bad to be interrupted if your attention stays within the same framework of a single task.” Well, it turns out that if you’re interrupted from any particular task, there’s a pattern that we find in the data. And what happens is that people’s attention is then switched to another task.

They work on that, and then another, and then another. And then they start to work on a fourth task, and then go back and pick up the original interrupted task. That’s a 25 and a half-minute gap on average. People spend, on average, 10 and a half minutes on a task before switching to something else. That’s a big switch, to really switch to a completely different task.

Now, what happens? I was describing, they switch, and switch again, and switch again, and switch again. These are cognitive shifts in our minds. We’re not just shifting doing one single thing for 25 and a half minutes, and then coming back, but our attention keeps getting diverted. And so, let’s go back and think about that tank of mental resources, our limited precious mental resources.

They’re just draining because it requires effort to have to keep reorienting to these new tasks and trying to understand, “Okay, what am I doing now? Where did I leave off?” and so on. So, it’s a lot of effort that’s involved but it’s 25 and a half minutes on average to go back to an interrupted task.

Pete Mockaitis
All right. And so, during those 25 and a half minutes, they’re not just fiddling around on Facebook. They’re doing other tasks in the interim, yet there is a cost of that attention switching. And so, Gloria, can you share with us what is misrepresented when this research is shared in factoid format in popular media?

Gloria Mark
So, a lot of people, first of all, they’re not aware that we’re talking at the level of a task, so they tend to think of, I mean, we’re interrupted all the time. If I’m doing email, I can get interrupted, or I can get interrupted from Facebook, for that matter. But they tend to think that there’s just some single thing that’s going on but in between, and people are coming back to that original task, so there’s a lot of things.

Pete Mockaitis
Got you. When, really, it’s a multi-step journey. Okay. And it sounds like that is what we observe but it certainly doesn’t have to be the norm. If I’m, say, working in a home office, I get a knock on the door from my wife, she says, “Can you take care of the spider or this very heavy thing?” it is entirely possible for me to do the thing, return within two minutes, and return to my task in far less than 25 and a half minutes, but I have utilized some of my attention resource tank in executing those switches.

Gloria Mark
That’s right, yeah. And, of course, if it’s a minor interruption, like taking care of a spider, assuming you’re not afraid of spiders, then you should be able to come right back and pick up your task without too much of an effort.

Pete Mockaitis
Okay. Well, as I’m thinking about that scenario, I’ll tell you, this is a quirk of me. I don’t know, I think I’m also easily hypnotized. I remember the stage hypnotist in college picked me out probably for a reason. And sometimes I’ll get really kind of mesmerized in the work I’m doing, and it’s really fun. It’s a groove and a flow, and I’m thinking about, “The implication of this, but what about that? But then what about this?” like several layers of implication, cause and effect.

And, Gloria, do you know if this, in the attention research literature, is this a personality domain that people can vary on? And does it mean anything? Or, is this just some whole another thing I got going on?

Gloria Mark
There are individual differences in people’s ability to be engaged in something. And, yes, some people can be…it’s more easy for them to get deeply absorbed in something than others. There’s actually a test you can do.
So, there is a scale that you can use, it’s called the Tellegen Absorption Scale. And this has been shown to measure traits of absorption. And some people have this uncanny ability to be very deeply absorbed in things. For example, when people read mystery, some people can become so absorbed in reading the mystery that they actually hear the footsteps on the stairs. They can visualize the imagery a lot better than others. So, you might be one of these individuals who scores at the extremes on the Tellegen Absorption Scale.

Pete Mockaitis
Okay. Well, Gloria, tell us, are there any other key tools, tactics, interventions, things people who want to be awesome at their job should know or do to improve their ability to pay attention?

Gloria Mark
Yeah. So, it’s about how you plan your day. So, most of us, we’ve been brought up with the idea that you create a schedule for your day, and most people will write down the tasks that they have to do, and they’ll assign a time to doing it. That’s the way most of us, it’s how we’ve been brought up. It’s what we do. But I’d like to turn that around and talk about designing your day.

So, rather than scheduling tasks with a time, think back to when I was talking about that people have natural rhythms of attention. There are certain times of the day when people are at their peak focus, and other times when they’re in valleys, their focus is not great. Think about your unique times of peak focus and design your day so that you’d leverage those times to do tasks that are the hardest, that require the most creativity because you will do your best.

So, rather than creating these artificial schedules that ignore our attentional capacities, think instead of your personal rhythm and when you function best. And so, if I have, say, to work on a paper, I might plan the times to work on the paper for mid-morning for me, mid-afternoon for me, and then, of course, I have other things to do. I have to write emails, do what I call subordinate work, filling out forms, things like that. I will do those when I have these valleys of attention because it doesn’t require that much effort.

So, design your day, and also design your day with what I call empty space. There is a Japanese expression that’s called “yohaku no bi” which refers to the beauty of empty space. And I came up with this idea from when I was an artist. Because when I was an artist, I learned about the concept of negative space. It’s this space that surrounds a figure, and it’s as important as the figure itself. It’s what makes the figure shine. It’s what makes it vibrant and gives it energy.

And when you design your day, make sure you design empty space into your day, time that you can use for contemplation, meditation, for going for a walk, doing rote activity. And rote activity could be things like knitting. Some person talked about how he loves to just throw a ball against the screen. That serves to relax him and helps him de-stress. There’s a lot of things you can do during that time of empty space.

And think about what helps you the most. What I like to do is I do exercise, and I love to go outside and do exercise during that time. It really helps replenish me. So, yeah, don’t pack your day but give your work a chance to breathe so that you can really come back and do your best.

Pete Mockaitis
All right. Well, Gloria, now I’d love to hear about your favorite things. Could you share a favorite quote with us?

Gloria Mark
Well, I actually have two favorite quotes, and it’s really hard for me to decide which one I like better, so I’ll share both. The first one is by Louis Pasteur, “Chance favors the prepared mind.” And I love that quote. It’s something that’s just benefited me in my whole life. If you have radar for opportunities, and an opportunity comes along, you can pounce on it and grab it.

The second quote comes from an art teacher of mine, and it’s “To have the courage to fail.” And I love this quote because so much of the time we do things that are safe, and we know that they’ll be successful because they’re safe. We’re not taking risks. But if you can have the courage to take that risk, knowing that it’s likely that you will fail, you have the chance to make a great discovery. So, that’s why I like those.

Pete Mockaitis
And a favorite study?

Gloria Mark
Yeah, there is a study done by French scientists, where they had people do hard tasks over a six-hour period. And most of the times when people go into laboratory studies, they’ll do a task for an hour, and they’ll do a hard task and then they’ll take some measurement of how stressed they are or how many hours they made. This was done over six hours.

And what these researchers found was that as people got more exhausted, they became more easily distracted. And so, they were asked questions periodically, “Would you rather have a monetary reward now or would you rather wait, and then you can get even a higher reward? So, take $10 now, if you wait 30 minutes, we’ll give you $15.”

Over the course of the day doing hard tasks for a six-hour period, people became less and less likely to delay gratification and more likely to just grab that money at the time. So, they lost the ability of self-control. And when you lose the ability of self-control, that’s when we become more distracted.

Pete Mockaitis
All right. And a favorite book?

Gloria Mark
I always go back to Viktor Frankl’s Man’s Search for Meaning. It’s such a powerful book, and it just shows how, if people have purpose, if people have goals, that can really help us perform best in our lives. And it’s just a very powerful message.

Pete Mockaitis
And a favorite tool, something you use to be awesome at your job?

Gloria Mark
Well, the idea of probing myself is a tool that I’ve learned to constantly probe myself, to ask myself, “Do I feel exhausted? Is it time for a break? Why do I have an urge to switch my attention?” And it’s become second nature, it’s like a muscle that I’ve developed. And I find it to be a very important tool, and it’s very powerful, and it’s very effective for keeping me on task.

Pete Mockaitis
All right. And is there a key nugget you share that really seems to connect and resonate with folks; they quote it back to you often?

Gloria Mark
It’s the idea that we have limited attentional resources, and people don’t realize that. People realize that our attention is infinite, we can do so many things, and not worry about consequences. We do have limited mental attentional resources, and we have to pick and choose what we pay attention to.

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

Gloria Mark
Well, you could go to my website www.GloriaMark.com. Everything that I spoke about today in the episode, you can find in my book. It’s called Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity. And this describes my 20-plus years of research into studying attention with our devices. You can also find me on Twitter @GloriaMark_PhD and also on LinkedIn.

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

Gloria Mark
Final call to action is to gain agency over your attention. So, be a master of your tools, your computers, phones, tablets. Don’t let your tools be the master over you.

Pete Mockaitis
All right. Gloria, thank you. This has been a treat. I wish you much luck and pleasant attention.

Gloria Mark
Thank you so much for having me.

880: How to Thrive and Succeed as a Middle Manager with Bill Schaninger

By | Podcasts | One Comment

 

Bill Schaninger explains why middle managers are critical to an organization’s success—and shares powerful principles for better leading.

You’ll Learn:

  1. Why middle managers are often underappreciated
  2. The number one thing middle managers should be doing
  3. The simple secret to retaining top talent

About Bill

Bill Schaninger is a senior partner in McKinsey’s Philadelphia office. He advises CEOs, government ministers, and senior executives on organizational health and improvement. He is McKinsey’s expert on the power of culture, values, and leadership in improving business outcomes. He holds an MS and PhD in management from Auburn University and an MBA and Bachelor of Business Administration from Moravian College. He is a coauthor of Beyond Performance 2.0. 

 

Resources Mentioned

Bill Schaninger Interview Transcript

Pete Mockaitis

Bill, welcome to How to be Awesome at Your Job.

Bill Schaninger

Hey, thank you for having me.

Pete Mockaitis

Well, I’m super excited to dig into your wisdom of your latest book here, Power to the Middle: Why Managers Hold the Keys to the Future of Work. But, first, I got to hear, you’re freshly retired, how is that going for you?

Bill Schaninger

You know, one, it’s pretty awesome. That’s for sure. I do definitely have more degrees of flexibility in my daily calendar than I’ve had ever. It’s still a little strange. If I count all the way back to when I was working at KidsPeace, which is a residential psychiatric treatment center, through to my time in grad school, then joining McKinsey in 2000, it’s been a long run since I’ve had this much flexibility. So, that part is wonderful and awesome.

But now, because, I guess like most things happen when you’re not expecting, I’ve had a run of really interesting things pop up and opportunities, and I just thought maybe I was going to retire, form an LLC, and set up a website, a media kit, and just do some speeches and tour the book, I’m still going to do that, but I’ve had some really interesting opportunities present themselves to me that I’m working through right now. And so, maybe they’ll be an additional chapter that I didn’t quite count on.

Pete Mockaitis

All right. Well, now I’d love to hear a bit about your latest, Power to the Middle. Any particularly fascinating insights that you found in your research there?

Bill Schaninger

Yeah, for sure. Look, everybody who writes a book always wants to come out with why does the book now matter.

Pete Mockaitis

Oh, absolutely. It’s like the first third of every business book.

Bill Schaninger

Exactly right.

Pete Mockaitis

It’s like, “Dude, I already bought your book. We could just get to the goods.”

Bill Schaninger

“Yeah, now more than ever.” Like, we used to joke, particularly in the dotcom era, right when I joined McKinsey, it seemed like, particularly against the Y2K stuff and then the war for talent stuff, it was like everything literally led with, “Now more than ever.” And I don’t think that’s the case but what I do think that’s interesting is we’ve had this pretty amazing confluence of things that maybe would’ve been difficult to predict.

Who would’ve guessed a global pandemic was coming? Maybe Dr. Fauci and his colleagues who do infectious diseases said, “Yeah, that was likely, dummy.” But I certainly didn’t know it was going to impact us to that scale. But just prior to that, we’d had that massive run around what was being called future work, which was the impact of automation. Now, we’re seeing the next tranche of that in generative AI. And, at the same time, underneath that, we had a group of people who, when they said, “You can’t come to work because it’s unsafe,” and then we’re working from home, a few months into it, said, “And you know what, I might not come back to work.”

And so, that, the big shifts that we saw in the work, the nature of the work, how it was done, where it was done, when it was done, the workforce, the composition of it, the skillsets required in it, and the workplace, what’s the point of having a workplace, do we need an office, all those things have come around and come right to the fore here in the last 18 months.

And then the good news is we know the answer to a lot of it is the role of the middle manager. That is the good news. Who knows how the work is changing? And what’s going to go back to how it was? And what’s always going to be different going forward? Probably the manager responsible for the work getting done. Who’s going to know what workers can do, and what kind of flexibility we have, and where they need to be redeployed or upskilled? Probably the manager who those people work for.

Who creates an environment that people actually want to come back to, actually want to feel part of that’s really attractive? Again, probably the people leaders who are there. So, that’s the good news. We know the answer. The bad news? We have systemically beaten these roles up, made them the source of derision and mockery, and signal to them that their job is actually administrivia and bureaucracy and meetings, and not the very thing we desperately need them to do, which is be good leaders.

And so, that’s the conundrum. We know the answer but we also know the is the problem. And so, a good portion of this book is saying, “How do we really dig back into the nature of these roles, the people in these roles, and how we give them a fighting chance to be successful?”

Pete Mockaitis

Okay, understood. Well, so I’d love to get a sense for the mockery. Tell us, paint a picture there.

Bill Schaninger

Well, look, I’m 53, and so I’m clearly Gen X. In my lifetime, we had “Wall Street” come out, and Gordon Gekko was supposed to be an antihero, he’s supposed to be a villain.

Pete Mockaitis

Yeah, greed is good, that guy.

Bill Schaninger

Yeah, greed is good, “Wake up, bud. It’s time to make real money.” That guy was beloved, not reviled. And so, for many of us in the ‘80s, our parents, who believed that they would have cradled the great employment, were fired. Fired from Bethlehem Steel, fired from Mack Trucks, fired from Fuller Company, fired from Lucent. Just to name a few. US Steel, whatever, pick large institution we would’ve all known and loved. GM for certain, Ford, Chrysler.

Well, I’m belaboring that because for the people of the Gen X era, we saw this massive transition of it’s no longer esteemed to be a middle manager at fill-in-the-blank big company because, in many cases, a lot of those jobs went away.

And then you ran that through the ‘90s where it was the run up of, “Oh, now it’s going to be Y2K and the dotcom era, and the fixation on A-talents,” and the people in the middle were treated almost as a disembodied member of the machine. You had office space, you had your TPS reports, “Who moved my stapler?” you had Dilbert as the cartoon. There’s cartoons or cartoons, you know, animation, it was making a mockery of the mindless dolt that was in the middle manager job, someone to be avoided, mocked, endured, and not someone who teaches you the ropes, someone who helps you understand how to get work done, someone who makes sure that you know that you have people around you who care about you.

That, to me, is the kind of the mark where it was no longer viewed as being part of an institution, was something to be respected. And instead, these roles started being viewed as negative. And so, for those who did have talent, then it becomes like, “Well, how quickly can I get in and out of these roles?” So, that would be one, for sure, which is just, at some point, we decided these weren’t respected roles anymore.

The second around the same time, certainly in the late ‘80s, early ‘90s, we started getting re-engineering, restructuring, rightsizing, downsizing.

Pete Mockaitis

Rationalizing.

Bill Schaninger

Yeah, right. Exactly. All those are code for, “We’re going to give you more people than you can possibly lead. Maybe you can keep an eye on them. And, really, you’re just there to keep a lid on it and pay attention to the bad actors.” And so, in that case, we’ve given them spans that they can’t possibly lead. And the idea of like six by six, and with apologies to my former competitors, I’m sorry, it is absurd to think that every leadership job can magically have these many numbers of direct reports, and some kind of axiom. It doesn’t work that way.

Pete Mockaitis

Yeah, a six by six means each manager would have six direct reports, and there are six layers between the CEO and the front, frontliners.

Bill Schaninger

Right. And that’s just absurd. Nothing in life is that simple. Nothing in life is that axiomatic. If you’re a general counsel and you happen to be wonderful at IP law, you’re probably still going to want to really manhandle some of those IP cases but you might grow a few assistant GCs who are good at contracts, who are good at labor, who are good at comp. And then you’ll figure out somebody who’s good at saying what we’re going to send to outside counsel, that kind of stuff.

But, in that case, because there’s a bunch of different disciplines and you’re still carrying a little bit of your own work, you might have a relatively small span of control. If you’re running a call center or an outside salesforce, where the work that everyone does is the same, and you have relatively similar levels of skills, well, okay, in that case, maybe you can have a bigger span because you’re getting an economy of scale and scope.

It’s just saying that the nature of the work, the nature of the unit, the nature of what the leader does themselves should drive span. If you go to a place where you really have real variability in your workforce, and some of those workers are really going to need coaching and development and help, you cannot have a span where you can’t possibly give them the help that they need. So, that, to me, is setting the manager up for failure. It’s not just that you’re setting the manager up for failure, you’re setting the unit up for failure. And you will likely have cultural implications, almost like a negative contagion.

Pete Mockaitis

Well, let’s zoom right in and say you are, in fact, a manager in the middle, and you are facing some of these challenges, what the heck do you do? Are there any top best practices that are really transformative?

Bill Schaninger

We think so. For sure, we spent a lot of time looking and seeing what people were asked to do. The vast majority of time, they were being asked to attend meetings, feed the beast, if you will with administrivia, where they were spending time on planning of some form.

Pete Mockaitis

Meeting about the meeting about the meeting.

Bill Schaninger

That’s right, “We’re going to plan for a process to think about doing some work.” When, really, I’d say job one here is look at the role itself, “What are the jobs to be done?” If the jobs to be done aren’t starting with leading the organization that you’re responsible for, it’s wrong. Job one should be lead the people you’re responsible for, and then all the other stuff comes on.

And, actually, God forbid, you allow some slack. As a bit of a side point here, I think we’ve taken our approach to working capital from a financial working capital standpoint, where we try to really lean it out. We certainly apply that to supply chains, and I think we’ve applied it to people, human capital as well. Like, if a unit sends someone to training, everybody else is going to pick up slack. God forbid someone gets sick, or has a baby, or has something that was unexpected happen in their life, the unit runs down complement.

We’ve just gone through COVID where, in many cases, people were used to running at 65%, 70%, 75% complement, not the full stack. That means it’s been a long time since we actually had a full complement of employees that allowed people to do things like get trained, not be as productive as they might be because they’re brand new.

And so, it ends up creating a situation where managers are like, “I can only have people who are experienced, who can hit the ground running, and magically are perfectly performing from day one.” That never happens, it disappoints everyone, and everyone is under stress from the get because they’re struggling just to keep their nose above water.

Pete Mockaitis
Yeah, that is so true, and, in a way, kind of tragic for, not to globalize too much, but I’ll just say it, humanity in terms of what we, as a species, are capable of is severely diminished if there’s an attitude of, “I don’t want to do any investing in the people to make them better and capable. I want them fully formed and ready to go.” One, yeah, good luck. There’s very limited supply of such people. And, two, it’s the aggregate learning, growth, development for workers as a whole is severely diminished, and that’s just a bummer.

Bill Schaninger

Oh, 100%. Just think about the human condition at work where you’re supposed to know everything immediately. No, that’s just not how it works. So much of our time has been to become aware of something, you learn about it, it’s broken up into constituent pieces, you had to practice it a little bit, like the actual idea of developing a skill. What happened to that?

What happened to somebody who was decent standing behind you, hand on the shoulders, saying, “Hey, okay, we’re going to push it here a little bit but we’re not going to let you run off the cliff, all right? Yeah, we’re going to challenge you but we’re going to make sure you’re okay.” That sort of stuff requires time and attention, and should be job one. So, you see the first thing we do, “Job one. Do your job. Lead.”

Pete Mockaitis

Well, I want to dig deep. So, that’s job one and it’s often not done, some folks may not actually have a clear picture of what constitutes leading the people. So, lay it on us, Bill, what is that kind of stuff?

Bill Schaninger

Well, the next one then, for sure, is look at the work that everyone’s doing that’s in your charge. If you were to take the job and break it down into its activity level, automation eliminates very few jobs in their entirety. Automation does, however, eliminate, or could eliminate, a lot of tasks. So, if you were doing old-school cost-cutting, what’s the first thing you’d look at? Demand reduction. Could we look at all the work and say, well, let’s just turn down the volume?” Maybe.

“Could we look at some of the activities and just stop doing it?” Maybe. “Could we tech automate it? Maybe. “Could we reduce variability by not allowing everyone to have their own forms and their own time of the month, get to more of a standard?” Maybe. Okay, so when you do all those maybes, you find out what still needs to be done, and then you give what you should be done to technology, or you give what should be done to automation, or maybe even some out to a vendor who can just offshore it or nearshore it, and do it for you. You will still have something left.

The ability to pull a job apart into its activity pieces, its task components, automate, reduce variability, reduce volume. You have what’s left. Put that back together. Now you look at it, and say, “Okay, is that enough? Is that enough to be a meaningful job? Could people see the purpose of that job, how it fits in with the overall purpose? Can we bolt some things onto it and make a new and more interesting and exciting job that also often happens to line up with what our employees want to do?” That idea of, instead of just being a job eliminator but a job re-imaginer, huge idea and a huge skill. And the person best suited to do it is the manager.

Pete Mockaitis

That’s right because you’ve got to be pretty up close to see what is happening.

Bill Schaninger
Yeah, in the weeds. You’ve got to be in the mud with them, you know what I mean?

Pete Mockaitis

That’s true. And I think about, hey, I’ve got a team supporting my podcast, and they’re great. Thank you, team. And there are times, we go into it, it’s like, “All right, straight up, there’s a paper shuffle there on minute 8-and-20 seconds in. What are the options do we have available to eliminate that?” And then, sure enough, that sparks some things, like, “Oh, I guess there’s a thousand-dollar piece of software that can make that easier, but when we do it hundreds of thousands of times, that becomes well worth it in terms of the time that we’re saving.” Great.

And so, it’d be quite possible to be completely unaware of that forever, like no one is going to probably mention it, and yet that makes a world of difference. So, I’d love it, Bill, if you could give us an example of, okay, here’s an example of a job, a manager, and a deconstruction, and then a reconstruction, and how that can look, sound, and feel in practice?

Bill Schaninger

Well, just look at someone who, let’s say, produces reports, like classic FP&A, financial performance analysis.

Pete Mockaitis

All right. So, like budgeting and how do we do on the budget.

Bill Schaninger

Yeah, and particularly the end of the month, we’re going to close the month. Say, okay, first one is, “Are we asking people to go out and get 10 different streams of data coming in or can that be hardwired, it just comes in, you don’t need to pull it, it’s pushed in?” That would be one. You can say, “Okay, the format, are we going to go to a consistent format and/or have it setup with a data scientist and transforms you need to get a common format?” That would be two.

“Then the forms and reports that are put out, are we going to have one version or multiple versions? Are we going to allow people to call for a mid-month data?” “No, I’d like mine on the 21st,” “I like mine on the 15th,” “Or will we go to a common model? What about the analyses on variance that we’re going to run on it? Are we going to control for the same factors, control for just the business?” Just basic things like that, all of it which is like, “How often does it happen? To what standard? How many people have to be involved? How much can be automated and made pushed? And how much is it just actually also become a little bit of self-serve?

So, that answers all the reporting questions. And we have that happen time and again, particularly when you’re looking at the effectiveness and efficiency of a finance unit. But what if you were to say, “Well, what about actual analysis? What explains variability across units? What explains variability across customer segments or product groups?” Well, now that’s pretty cool, that’s actual setting out a question, “Why do we make more in one region than another?”

I was doing some really neat work with a burger fast-food joint that that we all know, and they had all these interesting pulls of data, and we’re sitting around with managers and store managers who are going, “Well, we think that GM matters.” “Okay, we have 50 stores here that’s signed up to be guinea pigs, let’s look. Hey, look at that. Actually, after about 18 months, it seems to tail off on the impact. Okay, so what have we learned? We learned that it’s really an important environment to have those managers learning for the first 18 months, two years after that, kind of flat.”

What about hiring? Vacancies are a real problem. Got it. What about hiring part two? Stars, but you know what, you need at least one star in every shift. You don’t load them up for certain shifts and leave other shifts exposed. Length of shift. Actually, we used to think that we were doing people a solid by having them work eight ten-hour shifts so they could avoid the trips in on the bus, but we’re seeing here, anytime somebody works for more than four hours, they start making some mistakes. And after six hours, they make a huge number of mistakes.

Now, why am I belaboring that? That was a group of managers who ran stores, sitting there, and instead of just being, like, protectors of the status quo or guardians of the data that nobody get access to, first, they started with, “How can we routinized and get rid of all the nonsense and bureaucracy around reporting so we could spend our time exploring and understanding variability in performance because who would know it better than us?”

And that, to me, was a big shift, where you get managers, they didn’t have to be data scientists, they didn’t have to be data engineers, but they needed to know enough about the system of production, of performance, of activity, and say, “Well, how could we understand the differences there?”

Pete Mockaitis

You know, Bill, you’re really bringing me some flashbacks here. I’m thinking of that little 25-year-old Pete Mockaitis, senior associate consultant at Bain, and much of our job was, “Let’s just get all the data to finally start making some sense,” as opposed to, “Oh, you can’t trust that because of this, you can’t trust that because of this. Oh, you got to clean it, make it a flat file. Oh, we got to cross reference that, we got to exclude that.” So, it’s like all this stuff, all this stuff.

Bill Schaninger

The storage and the flat file. I remember once saying to someone, “If you just let us run org lab, here’s what you’re going to get. We’re going to tell you exactly the size, shape, and cost of your organization. And the good news is the flat file you get back will be better than the one you gave because we would’ve fixed it.”

Pete Mockaitis

That’s right. And for those not in the know, I’ll just tell you, a flat file is a spreadsheet that has all the columns and all rows and no gaps such that nothing silly breaks when you’re jumping around it, and you can pivot table, etc.

Bill Schaninger

In a world of dismay, it’s like, “Just know that somewhere in that, the nesting and the hierarchy of roles are articulated in columns and/or the cost of the person in that job is articulated in another column.”

Pete Mockaitis

Yes. So, I remember there was all that work, and it wasn’t really fun. I actually made a rap song, “Mo Data, Mo Problems” and performed it. But I remember, for me, it was extremely exciting. My heart started thumping, it’s like, “Okay, finally, we’ve got the pristine real true data, and I’m about to push the button that makes the chart that shows us a thing. Is our hypothesis…?”

Bill Schaninger

Just being able to move to understanding, right, Pete? Listen, if you accept that there’s a little bit of, “We have to clean it,” now think about this because the modern data people are going, “No, Bill, you don’t need to clean it anymore. We can automate all of that,” because then you go from a common poll, common source, so you’re creating a common lake. And then the way in which, whether it’s through an API or something else, there’s just a push. It actually fits.

So, there’s a little bit of work can mean, “We don’t need people doing that manually anymore.” All the people are like, “Oh, I’ve got to run the reports,” which often meant they were doing stupid bridge documents for somebody wouldn’t give up their architecture to something else. All that’s saying is there’s a lot of work we ask people to do, it’s dumb and a pain in the ass. Often, it’s completely untransparent how much it costs and it’s there for the whim for a leader.

Pete Mockaitis

Yes, and then once that’s done, things get really fun and interesting.

Bill Schaninger

Yeah, because then you can actually answer questions, like, “Gee, why do some engineering teams do better than others?” “Well, I don’t know. That one’s trying to go across seven times zones.” That doesn’t work.

Pete Mockaitis

Yeah. So, I like that notion in that it’s not just about quantity of work, hours, dollars, but finding what is suitable for a person to do, and what is meaningful, rich, has some purpose, and fits together. And then, all told, is that a full job in terms of…

Bill Schaninger

Yeah, because you may want to add some things that make it a full job. The idea of disaggregating and then reaggregating, it is really like a job architect. And then taking into account the person in front of you, not the FTE, not the widget maker, not the disembodied robot – the person. And so then, you think about second, just in my list but maybe not importance, is know enough about your employee, the person, to know what matters to them, to understand what role work has in their life’s purpose.

Naina Dhingra and I wrote an article a couple of years ago, saying, “Help your employees find purpose—or watch them leave” that did incredibly well in terms of really resonating and people downloading it. But a good portion of it was just you have three circles here on the purpose front. The biggest circle, the outside one, is the person’s life purpose. The middle circle, which will vary in size, is the purpose that vocation serves, and the inside circle, the smallest, is what you, the company, are providing in terms of vocation.

It’s so arrogant for companies to think that they are the entirety of that person’s purpose but this is what COVID did. COVID said to people, “Well, we’re not going to drive two hours to work anymore, or 90 minutes, and we’re not going to all magically turn up by 9:00.” When that was taken out, now you had people at home, particularly moms, let’s just stick with moms for a second. You’re a mom, you’re a teacher, you’re a caregiver, you’re an employee, you’re a partner or a spouse, maybe you’re looking after a sick mom or a sick dad or aunt or uncle, whoever. That role-stacking forced a bit of a reckoning on everyone, to say, “What actually freaking matters to me? What do I really want to do with my life?”

And now it’s no wonder that we continue to have people saying, about on any given time, like 40% are thinking of leaving, many of them have already left one or two jobs, a fair number of them said, “Hey, by the way, I’ll leave even if I don’t have no job on hand.” And then there was always this group that thought that that was going to go away. It’s not going away because we’ve had a reckoning force to say, “Is where I’m spending my time worth it? Because now, actually, I’m seeing at the end of the day, I could be around my kids. I can feed my kids breakfast. I could see them when they come home from school.”

The rise of the nonlinear work day, in many cases, is people recognizing that life matters a lot, a lot, and we have to come to grips with that. Now, who is best to facilitate that? The boss. The manager. People don’t leave companies; they leave bosses. When people are saying, “I don’t feel supported,” it’s because they don’t feel supported by the boss. The environment is crappy because of the boss. “I don’t have flexibility,” usually because of the boss. Not always. Sometimes there are some strange policy stuff going on. Mostly it’s because of the boss.

So, this, to me, is like this is not just kumbaya, or go fix your spans, or, “Oh, gee, woe is me,” you’re being contrarian by saying don’t fire your middle managers. No, we’re saying this is actually essential to creating a healthy organization that people want to be part of and stay at, and it’s no longer a nice to have. You literally cannot get the work done that delivers your plan if you don’t invest in the people who are running the joint.

Pete Mockaitis

All right. So, let’s continue this lead the people. We’ve deconstructed jobs, we figured out what really belongs for a human to do that is a job and then is the right size for a person, so that’s one big chunk of the management.

Bill Schaninger

The purpose part, I think, will be second, you know what I mean.

Pete Mockaitis

Well, yeah, I was going to go there next. So, how does one help people find their purpose?

Bill Schaninger

Well, you’d probably start by asking…

Pete Mockaitis

“So, what’s your purpose, Bill?”

Bill Schaninger

If you say to people, like, we wrote an instrument, which is kind of like a purpose finder, and here’s the interesting thing. In general, the younger you are and the less people that you’re responsible for taking care of the harder time you have in giving specifics about what your purpose is. Now, you might be able to say, “I just need to make a difference in the world.” Okay. Maybe it has to do with healthcare or social justice or education. Okay. “Well, what might that look like if you were doing it?” “Oh, I don’t know, I’m kind of counting on you to help me figure that out. You’re the employer.”

So, there is something here around you can have a nebulous idea that’s incredibly high beta, “I need to believe that the place I’m joining is consistent with having purpose in the world.” That’s pretty high for the youngsters. As employees get a little older or, in particular, have a mouth to feed, whether that’s through a baby, an adoption, someone they care for, whatever, it starts needing to get super specific because time now is not fungible.

Time is, “I’ve got a certain amount of time for my family, a certain amount of time for me, a certain amount of time for work. Now I can start getting incredibly going, yes, it’s not just about healthcare. I’m passionate about making a difference in cold chain for vaccines.” “Okay, got it.” “I’m passionate about making sure that housing is available to students so that they don’t have to be so transient.” “Got it.” So, workers are at different places about their ability to express what their purpose is and the extent to which vocation hits that.

The conduit from the company, which doesn’t have corpus to the boss which does, that’s the big deal. Does the boss understand enough, buy into, or are they a good representation of why the company exists, how it’s going to have impact or make money, and how they’re going to run the place? And can they translate that into what it means for the person in a particular role?

And that’s a skill, that’s a real skill. It also means that the bosses that are disenfranchised don’t feel engaged themselves, feel hard done by, etc. or really, they were just a good individual contributor who really never wanted to be bosses anyway. All those people are real risk points for the organization.

Pete Mockaitis

Okay. Well, that’s good stuff.

Bill Schaninger

That makes sense?

Pete Mockaitis

I got you, yeah. And I’m curious, are there any particular practices that you endorse with regard to one-on-ones, check ins, etc.?

Bill Schaninger

Yeah, no, 100%. Look, I think a lot of bosses have been raised, and I think COVID really gave us some real practice in, let’s say, agita about this. At a point at which you saw more and more employees raising their hands, saying, “I’m depressed,” “I’m anxious,” “I’m struggling with alcohol or drug use,” “I’m just really lonely,” some leaders naturally were more about the human condition, “I’m just going to look out after this person. I worry about them because I care about the person.”

Others are like, “Ooh, I can’t talk about that. I’m the boss. HR has told me I shouldn’t ask about mental health.” There was something here saying not playing like you’re a psychiatrist, not offering psychiatric advice, but just caring for one human to a next. I think that came much higher on the list of job one, two, or three.

Show the employee that they matter as a person first, an employee second. If you do that, if the person standing in front of you knows that you care about them, then the question, “Hey, what really matters to you about this? Everybody has choice, everybody decides where they’re going to go to work, what matters to you? What are you trying to get done here?”

For some people, it’s as simple as, “I love my family. I want to be interested in what I’m doing but this is I’m paying bills here. Job one for me is being a provider.” “Got it.” Other people might be, “It’s not just enough to make a check. I need to make a difference in the community I live in. I’m from here, I grew up here,” whatever. You just ask. Ask and prime the pump a little bit, and, more often than not, you will get way more than you can work with.

But once you know it, the mere act of asking gets you credit, and then being thoughtful to work with the person, and say, “You can reframe what we asked you to do, and you could see how that’s really pretty consistent with what matters to you. See if that helps.” It requires time. You know who can’t do that? People who are on the phone and on Zooms 12 hours a day.

Pete Mockaitis

That’s true. That’s true. All right, Bill, so much good stuff. I wanted to also get your take on sort of office politics sorts of things. This is unpleasant for many people in the middle and, yet, it seems that it’s pretty necessary to do well in order to flourish in many environments. How do we think about this?

Bill Schaninger

Oh, it sucks. That’s the technical term. No, listen, politics or the nature of politics exist anytime there’s more than one human doing something. Two people, one is trying to influence the other. Three people, there’s a power dynamic that’s shifting between the three. You get any groups of people, there will be a political environment just by the mere nature of classic psychosocial behavior. So, that’s going to happen.

As soon as you can accept that, “Oh, it should be eradicated,” that’s absurd. That’s not how it works. There’s always influencing, particularly non-power-based influencing. Okay, given that though, what people are really saying is, “I’m trying to figure out how it works around here, and this political stuff is often untransparent. It feels like a black box. I don’t feel like I’m plugged into or someone else is plugged into.”

One way to do it is be really thoughtful about things like, “What are we collectively trying to do? What does that mean for us individually?” Good role clarity goes a long way towards leading this. What am I asking to do? What good looks like? By when? With whom? What can you decide on your own? What do you have to bring back to me? Good, good, good role clarity for any task reduces a lot of the need that people are trying to figure out what the hell is going on, where politics take root. So, a boss that’s really good at role clarity, really good at showing how it fits in with the overall picture, really helpful.

Second, transparency. Don’t force junior people to solve the disputes of more senior people always. If two bosses or two or three more senior people are giving someone trying to do work very different messages, then all you have to teach the junior person to do is send an email or call or have a meeting with the three people, and say, “You have told me A. You’ve told me J. You’ve told me Z. I need some help on figuring out how those things either relate together or which one we’re picking.” Don’t force junior people to solve the disagreements of senior people.

And the last one, transparency, particularly around performance. If you don’t want people guessing, trying to read the tea leaves, don’t force them to read the tea leaves. Check in with them regularly, not in a formal, “Oh, we’re going to fill out a form.” Good coaching. Could you imagine sending your child to piano lessons, and the piano instructor never actually provided any feedback to how your child was playing? Okay, well, that’s the nonsense that people get at work. The boss literally doesn’t tell them how they’re doing, right?

Pete Mockaitis

Yeah. I’m thinking we had Kim Scott, talking about radical candor, and just those notions of it’s not kind to withhold information about how people are performing, and then they get fired and they had no idea. And then we had an employment lawyer who said that for wrongful termination suits, it is always the plaintiffs, those who had been terminated, who introduce the evidence of the performance reviews in the courtroom, or the negotiation. It is never on the other side. It’s sort of like, “Well, according to all these official reports, it says I met expectations every six months, time after time after time.”

Bill Schaninger

Imagine, if you just said to people…Long, long, long ago when I was at the residential psychiatric treatment center, and I had a team, I don’t know, of six, seven, or eight, I would keep little 3×5 cards for each employee, and I would jot things down, pros and cons, then I want to make sure I turn to one each week, we chat, I go, “Hey, that was great, that was great, that was great. This is coming. Can we work on this? How are you doing on X?” whatever.

So, that then when the evaluation was due, a semi-annual, it was a summation and a synthesis with a heavier emphasis on go-forward planning, and no one was surprised ever. The essence of performance management is the management part, it’s the coaching part, it’s the feedback part. So, where politics breed is when the person doesn’t know where they stand, and they’re desperately trying to figure that out and get a hook into something they can trust. You can fight back the influence of a politics just by creating an environment that people can trust where they stand and know how they’re doing.

Pete Mockaitis

Yeah, that makes sense, that a clear role and it doesn’t mean if someone is doing something it doesn’t mean, “I’ve lost standing,” or, “I’ve gained standing.” It’s like, “No, that’s just what they do, and that’s what I do.”

Bill Schaninger

Exactly right.

Pete Mockaitis

“Okay. And then I know how well I’m doing, and so there we go. No need to worry. I will just keep on trucking.”

Bill Schaninger

Yeah, you got it.

Pete Mockaitis

Well, Bill, tell me, anything else you want to make sure to mention before we shift gears and hear about some of your favorite things?

Bill Schaninger

I just think maybe one of the most important things to remember always, particularly out of the tech sector but other places, you see these other things, “Oh, no one needs managers. Let’s fire all the managers.” What a load of crap. Give me a break. If you put 15 really well-intended people in a room, but you didn’t let them know what the other 15 people were doing, and you say, “Hey, yeah, we’d like to get from New York to L.A. Go,” you’re not getting the same answers from those 15 people. You’re not.

Why would you think that in an exercise that requires cohesion, collaboration, coordination, maybe some consistency, why would you think that they didn’t need to be led? This idea of, “Oh, people are smart, they’re well-intended,” no. You know who says that? People who really want to be their own boss. Great. Go be a vendor. If you’re going to join an organization, then suborn your own needs to something of a greater good. The greater good has to take primacy. That’s the whole point of joining something. You’re intentionally doing it and that needs to be led or you don’t deliver on it.

So, honestly, I’m pretty aggressive in my rebuke of that because I think that sounds like people who really want the freedom of the gig economy, particularly that we saw in tech, and someone else’s capital to play with, and I don’t think you get both.

Pete Mockaitis

Okay. Well, now could you share with us a favorite quote, something you find inspiring?

Bill Schaninger

Yes, it’s from the song “Freewill,” “If you choose not to decide, you still made a choice.” Geddy Lee, he is a poet. But the idea is so much of work is everyone knows everything, everyone knows who’s struggling, everyone knows who’s a bad boss, everyone knows clients that really aren’t worth serving, and so many people just kick the can down the road. They’ll speak about it in hush tones but they won’t actually raise it.

And I’m not sure about the rhetoric around radical candor but I do think candor, that helps. Calling it like you see it, that helps. So much of our risks and our approaches to risk is counsel the first line of defense, which is people. You know when that’s not working? When no one actually bothers to tell you what’s going on. And the decision to not tell someone is a choice, and I think those things come back and bite us all the time. So, for me, if you choose not to decide, you still made a choice. Holding back information ought to be treated as anything else. It’s still a choice, and it ought to have consequences, I might add.

Pete Mockaitis

Okay. And a favorite study or experiment or bit of research?

Bill Schaninger

I was just thinking of the prison experiments the other day, and even in times where they’ve tried to replicate it, and they’ve had varying degrees of success or whatever, people taking on role identity, people assuming role identity, the importance of the cultural contagion, many, many people, they really just want to be part of something bigger. They want to be part of a group. They want to belong. They want to have affinity.

But once they’re in that group, if not managed well, the normative influence of that group, the culture, may take you into places not great. And so, I think, for leaders, the most important thing you can do is help shape, not just by talking about it, but by behaving that way, by reinforcing it, by looking at who you pick to be leaders themselves. What does it mean to be us? What really matters?

And I think there, you can count on the fact that the powerful nature of a group and the need to belong can be an incredible force for good or a force for bad. I would say, when you see things like bullying, septic workplaces, that kind of stuff. It cuts both ways but it can be managed truly for the good. And, again, who best to help manage that but the middle managers, the workplace leaders.

Pete Mockaitis

All right. And a favorite book?

Bill Schaninger

Well, this one, of course. Obviously, I’m proud of this one. I, for a long time, a lot just because of where I’ve grown up here in Lehigh Valley, that people who worked their whole lives and really invested in a company and wanted just to do a good job of leading people, and leading from the middle, I feel like they’ve been given a short trip. But if you look at things like principals, people who run medical centers, doctors, there are these roles that just matters so much in our daily lives. People who run the DMV center. These are middle managers by definition.

Everywhere we look, if someone who neither makes a strategic choice or is actually doing the work but is critical to a service being delivered, a person being connected to, touched, etc. I really do think it’s the most important thing we can do right now as institutions by acknowledging who gets the joy and the responsibility of leading people. And I think we should take it seriously as such.

Pete Mockaitis

All right. And a favorite tool, something you use to be awesome at your job?

Bill Schaninger

This format, podcast, I love it. I’ve been doing it a couple years here at McKinsey quite a bit, and I certainly, in my retired life, I’m pretty sure I’m going to start my own. And I want a format just to be able to go a little bit deeper on some topics. I think one thing that’s really hurt us, I’m about to riff, but one thing I think that really hurt us is the lack of depth to talk about the structure of a problem, the nuance of a problem, the fact that there’s usually multiple facets to it. Very few things in the human condition are simple. Most of the time there’s a couple things going on. I think podcasts really lend themselves to a little bit deeper exploration.

Pete Mockaitis

Okay. And a favorite habit?

Bill Schaninger

I like taking calls in cars. I think, at some point, we spend so much time on Zooms or calls or whatever. Zooms, in particular, not Zoom the product, it’s video conferencing, whatever. It’s a little emotionally taxing, and sometimes, for me, I was a doodler as a kid and so I’ll build Lego now to help focus. Sometimes I just need to get out of the space, get my head out of the space and think differently. And driving while taking calls, I love doing it and I will most certainly continue doing it. I think it actually brings a little bit more of me to the call.

Pete Mockaitis

All right. And is there a key nugget you share that really seems to connect and resonate with folks; they quote it back to you often?

Bill Schaninger

Yeah, the two most important questions you can say is, “How are we going to make money? And how are we going to run the place?” And anybody who’s in any kind of positional leadership should be able to answer that on a dime, not in a trite manner, but in the manner that makes it clear to the person in front of them what that means for them.

Pete Mockaitis

All right. And if folks want to learn more or get in touch, where would you point them?

Bill Schaninger

Bill.Schaninger@gmail.com and Bill Schaninger, PhD on LinkedIn. And then I have a website being setup, and it’ll be up, I don’t know, two, three weeks so I’ll be able to, soon, have a link there on LinkedIn.

Pete Mockaitis

All right. And do you have a final challenge or call to action for folks looking to be awesome at their jobs?

Bill Schaninger

Yeah, just remember that if you’ve been given the charge to lead people, it is an awesome responsibility and really, really what a gift to actually be able to influence more than just yourself. Long ago, when I was first given a unit to be responsible for at the residential psychiatric treatment center, the person who hired me walked me out, and said, “Do you see that building up there? It’s yours. All the kids in there, it’s yours. All the employees, yours. Everything that happens there, whether you’re here or not, yours. Do you understand? It’s yours.”

And that so resonated with me, and I wasn’t the seniormost person, not even close. But it was this idea of it only ever works when people really internalize what it’s really about, and their own personal obligation beyond their own success. And then you have a chance of actually doing something special. Otherwise, you’re probably just surviving it.

Pete Mockaitis

All right. Bill, thank you. This has been a treat. I wish you much luck and fun and power to the middle.

Bill Schaninger

Thank you. Really appreciate it.

879: How to Restore Confidence Quickly with Selena Rezvani

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Selena Rezvani shares essential confidence-building habits to achieve your biggest goals.

You’ll Learn:

  1. The three elements of unshakeable confidence
  2. How to effectively deal with your biggest insecurities
  3. The secret to talking to intimidating people

About Selena

Selena Rezvani is a recognized consultant, speaker, and author on leadership. She’s coached and taught some of the brightest minds in business, addressing audiences at Microsoft, The World Bank, Under Armour, HP, Pfizer, Harvard University, Society of Women Engineers, and many others.

Her advice has been featured in Harvard Business Review, The Los Angeles Times, The Wall Street Journal, Forbes, Oprah.com, and ABC and NBC television. Today, she writes on leadership for NBC’s Know Your Value.

Over the last three years, Rezvani has launched twenty-five popular online courses on LinkedIn Learning. She is also the author of two other leadership books—the bestseller Pushback: How Smart Women Ask—and Stand Up—for What They Want and The Next Generation of Women Leaders.

She has B.S. and Master of Social Work degrees from New York University, and has an MBA from Johns Hopkins University. Rezvani lives in Philadelphia with her husband Geoff and 10-year old boy/girl twins.

Resources Mentioned

Selena Rezvani Interview Transcript

Pete Mockaitis
Selena, welcome back to How to be Awesome at Your Job.

Selena Rezvani
Thank you, Pete, for having me. I’m so excited to be here.

Pete Mockaitis
Well, I’m excited to be chatting. I think you’ve got, perhaps, the most perfectly titled book for our audience in memory, Quick Confidence: Be Authentic, Boost Connections, and Make Bold Bets on Yourself. All those sounds great so I think we’ll have a lot of fun here.

Selena Rezvani
Yeah, I am so excited about the book. It’s newly in people’s hands, and soon to be in their ears too as an audiobook.

Pete Mockaitis
Oh, that’s great. Did you spend lots of time in the studio?

Selena Rezvani
Six hours and 49 minutes, Pete.

Pete Mockaitis
That’s finished audio. But, like, how long were you in there?

Selena Rezvani
Yeah, about three days, three full days, so it was a different kind of lift for sure, that’s some project. Definitely good to have a hot cup of tea after those big days of speaking.

Pete Mockaitis
Oh, I bet. I bet that is plenty. And, speaking of big lifts, or maybe that’s a terrible segue, I want to know about your mango-eating contest performance.

Selena Rezvani
Oh, yes.

Pete Mockaitis
So, lay it on us.

Selena Rezvani
Yes. So, one of my first trips as an adult, I got to enter a mango-eating contest, and then actually smash it and win. So, it’s really fun. I couldn’t use my hands. Pretty slippery endeavor. But, yeah, they had it at my hotel, and it’s a title. I wish I had like a wrestling belt with that on the front that I have that mango-eating contest winner. Unfortunately, no takeaway from that but just the story.

Pete Mockaitis
Well, leave it to me to invent a takeaway, Selena. I think we’ll find one perhaps. But, first, I got to get clear on the rules. You’re supposed to eat a mango as quickly as possible without any hands?

Selena Rezvani
There were pieces of mangoes without any hands, yup.

Pete Mockaitis
It’s so hard to peel them.

Selena Rezvani
Yeah, that’s right. It’d be hard to do the other way.

Pete Mockaitis
All right. And how many competitors were there?

Selena Rezvani
There were three other people.

Pete Mockaitis
Okay. Well, congratulations. Are you a mango fan to this day? Has it shifted your relationship to mangoes?

Selena Rezvani
It is. I love mangoes, always have. So, I think it just only strengthened my love. I make Mango Lassis, actually, with fresh mangoes.

Pete Mockaitis
My favorite part of the mango process is when you slice them very uniquely, and you have those little cubes, and then they all just come off with a spoon, just ready to go.

Selena Rezvani
Yes, it’s like an Instagram moment or something.

Pete Mockaitis
All right. Well, let’s talk about your latest Quick Confidence: Be Authentic, Boost Connections, and Make Bold Bets on Yourself. That all sounds so fantastic. I’d love it if you could kick us off with maybe a particularly striking, startling, counterintuitive discovery that you came up with as you were digging in, putting together, and doing your research for this one?

Selena Rezvani
Well, I think for so many of us, confidence can feel like this elusive trait, like you’re either born with it or you’re not. And, in fact, one of the joys of writing this book was breaking confidence down into three elements that are learnable, that we can practice and all get better at. And those are your mindsets, your beliefs, your body language, how you carrying yourself, and then, of course, your interactions, those interpersonal moments with others.

So, I know, Pete, for so long in my own career, I felt like that very good but second or third choice job candidate. And it wasn’t so much because of my competence as it was my confidence. So, it’s really rewarding and exciting to get to share with people what I’ve learned once I really started to focus on building confidence in my life. It changed my life, and I know most people don’t have a lifetime to learn this. So, lots of quick actionable strategies in Quick Confidence to get better at this.

Pete Mockaitis
So, when you talked about changing your life, I’d love to get a clear sense either if it’s your story or someone else you know who’s a reader or client, just what’s possible and what’s at stake in terms of the upgrade in confidence we can actually get our hands on, and what that can mean for our careers and our lives?

Selena Rezvani
Sure. Well, I think confidence can come in different forms, maybe not all the ways that we picture it as being superhuman or just extra bold. I can think of a time in my own career where I was feeling like every door I opened was the wrong door. I had graduated with a master’s degree in social work, and while I loved the skills I was learning, the problem-solving, the diagnostic skills empowering people, I could not leave this job at work on the weekends.

I was constantly thinking about my clients who were in very hard, difficult situations, and I have the utmost respect for people who can do this work, but it was becoming really clear to me, Pete, I was not suited to do this. And I tried it with different populations groups, lost 10 pounds, like, I was a mess. And I remember in that moment of, honestly, shame and other things, like I just spent all this time learning this, investing in this degree, how could I not be right for this?

Thinking I need to make a bold move here. I need to look outside this domain, and I’m certain there’s ways I can apply these skills to other areas. I wish I could do it in the workplace, to use these same skills there. And I started looking at all different places, I started asking people I knew, connections of connections, really feeling intent on finding an avenue where I could apply this but stay sane and feel it was a sustainable path for me.

And so, one day, I decided I’m looking everywhere, I went on Craigslist. And there, like, “Ahh,” was this amazing job, working at the Great Place to Work Institute, that’s the company that ranks the Fortune 100 best places to work in America list, and they help really crummy workplaces kind of elevate the employee voice, to advocate for employees. And I applied for a job, and I got it. And how wonderful and lucky a break that was for me in terms of finding a home I really loved where I could use those social work skills but in a way that suited me.

And I think it’s not just those shiny exciting moments where confidence comes into play. I think sometimes it’s in our desperate moments where we need to think of a more creative option. We need to do things differently.

Pete Mockaitis
And so, in your journey there, the confidence gap or lack moment is it sound like your low point was, “Uh-oh, I spent all this time investing in the degree and such in doing this career, and it’s not the thing.” And so, in that moment, where you said there’s shame in terms of what does that sound like, if I may, inside your head, like, “I’m no good. I wasted those times”? Like, what are you saying to yourself?

Selena Rezvani
Yeah, that’s such a great question. I think it was statements like, “What were you thinking when you committed to this field? How could you be so off-based in your calculation that this was right for you? How are you going to tell your mom, your siblings, your friends, that this is kind of a fail or feels like one?” So, a lot of those thoughts.

And then, of course, like there’s avoidance in addition to that, which is sometimes we put our heads down and we don’t even entertain, listen to those thoughts. We just say, “Maybe I can power through.” And I did a lot of that, which didn’t work very well but was an attempt.

Pete Mockaitis
It’s fascinating when you started this story where I thought you were going was, “And then you learned how you can…” Because it’s like, “Ooh, Selena, I want that skill, too,” because I love solving problems, cracking cases, but I think I’d be a terrible detective in that I would be thinking about the case nonstop, and it would drive me nuts. If there’s like an open loop, an unsolved problem, I’ll just work away on it constantly.

And, in a way, hey, I’ve come up with some great solutions. And other way, it’s like I just want to enjoy this time away doing something else with other people and being really genuinely present there. And sometimes I fall short if there’s a pressing high-stakes question in it, and the answer is just out of reach, that I can almost make the connections but I can’t.

Or, politics, I think I enjoy trying to win people over, and I enjoy winning, in general, and I think that’d be dangerous for my soul in terms of, like, if I slice things and then just go down a slippery slope of I don’t recognize myself anymore. So, part of the confidence game is just recognizing what are your actual abilities, limitations, and not beat yourself up. Let’s see, okay, well, given that, what would be the most suitable choice for me here?

Selena Rezvani
That’s right. And be willing to try things a different way. We can get really stuck in talking-to-ourselves mode, or, “Why can’t you just power through this?” rather than saying, maybe having that really honest conversation with ourselves, “This isn’t working. This feels like a wrong fit. This feels like something I’m forcing,” and liberating ourselves from that.

I think there’s confidence in liberating yourself from something that’s not working. Then you can start to think creatively and look for solutions and new ideas, but there’s something to be said for that acknowledgement. When there’s a voice grieving inside, we need to do things differently.

Pete Mockaitis
Certainly. And it sounds like it’s a prudent measured wise acknowledgement as opposed to the globalized, “Oh, I’m worthless. I’m no good. I’m a failure. I’m a screw up. I’ll never amount to anything,” etc. like all that head trash. But rather, I don’t remember who said it, like, humility is not an underestimation of your skills, virtues, value, competence, but an honest assessment, “Hey, I’m amazing at this and I’m not so great at this,” and that’s okay.

Selena Rezvani
Yes, and you need to bring those what I call rational counterstatements to the stories you’re telling yourself. Because if you’re telling yourself a really overly negative story, rarely is that totally accurate that it’s all bad. Even my degree is not wasted, it’s not somehow unusable. No. If anything, I’m thrilled I got that degree.

And is this how I pictured using it? No. Not doing coaching and training, but it’s really important we bring that rational counterstatement instead of, “Wow, I really stunk at that presentation.” It’s kind of like, “You know what, I usually do a pretty good job at presentations. I left two or three items out this last time, but I’m going to take that and I’m going to learn from it.” A very different way of self-coaching through the challenges that come up for all of us.

Pete Mockaitis
Okay. Well, any other examples of transformations or key benefits that you’ve seen become unlocked for folks when they’re able to upgrade their confidence?

Selena Rezvani
Yeah, I think one I have to share because it relates to this book, and it’s really about dealing with rejections and fails. And at the same time, it’s about listening to some of the spark of your best ideas. The book Quick Confidence actually came from a newsletter I started during the pandemic on confidence with the same name Quick Confidence.

And I talked myself out of writing that, Pete, at least five different times writing this newsletter, thinking, “Is it too fluffy? Does this make business sense?” really second-guessing it. And yet there is a part of me that wanted to share with people this little fortifier of confidence each week. And I wanted, too.

And when I finally launched the thing, it was the first thing in my life that ever went viral. And 100,000 followers and subscribers strong today, and the beauty of it is it really became a forum and an exchange, not just a letter each week but a place where people shared what confidence swings they were taking in their lives. And that’s what, ultimately, led to the book.

But, again, even that process wasn’t like, “Okay, no more doubts, no more closed doors.” There was 12 rejections over a year in terms of the book, and people saying, “Oh, I like that. I don’t know.” So, I think proof that I may be the teacher in some cases, but I’m always the learner, too, and what a humbling thing to go through many fails, rejections, but to really want to trust that spark of your best ideas, and say, “You know what, there’s something here, and I need to go back and ask another time.” And then that’s actually how the book got greenlit was asking a no to consider it one more time.

Pete Mockaitis
That’s cool and beautiful in terms of what is possible when you are able emotionally to endure many rejections. I wrote a book in college, The Student Leader’s Field Guide, and it didn’t really ever do that well, but I remember I went through that process. This was back in the day with paper, making a one-page query letter to many, many publishers and agents, because that’s what the books told me to do.

And then I had the experience of receiving, literally, dozens of letters back, telling me no, again and again and again. And it felt almost like it was nourishing me or fortifying me in terms of having the experience of going to the mailbox, like, “Oh, I got three letters and they all say no,” like day after day after day.

And, ultimately, I did get one offer but I thought, “You know what, if I just self-publish, it wouldn’t be that different than what you’re bringing to the table.” So, yeah, I learned some things and it is powerful when you’re able to just go after it and not be harmed by rejections over and over again, like, geez, so many things become possible.

Selena Rezvani
Yes. And do you feel like that experience, for you, kind of thickened your skin in a good way for the future?

Pete Mockaitis
Absolutely. I think it unlocked for me the ability to pursue something when the odds were low, the odds that any one given person will say yes are well below 50%, maybe like 1% or 2% for me. And then I’m able to sort of go in, eyes wide open, with a number of entrepreneurial things, like, “There’s about a 30% chance this thing is actually going to work, and I’m going to go do it.”

And that’s cool, as opposed to, “Okay, I guess, well, I should scrap that and try something better.” It’s like, well, even looking at the data associate venture capitalist and their success rates, most of them don’t work out, and that’s okay to be able to embark on a whole universe of opportunities where the odds are against you, and be okay with it is really cool.

Selena Rezvani
And how many people can say that? That’s not something you hear very often, “I wrote a book in college.” Like, that’s an amazing thing you have to show for that unpredictable kind of rocky road, so kudos to you.

Pete Mockaitis
Oh, thank you. So, let’s dig in. We talked about three things: mindsets/beliefs, body language, and interactions. The book is called Quick Confidence so why don’t we start with what’s the quickest thing we can do to get a confidence boost?

Selena Rezvani
Well, I love sharing this one, and I think you’ll like it, too, Pete. It’s called dog code. And this is something, if you’re feeling a little rusty from the pandemic, an isolation maybe, that can help you with your social confidence, specifically. And so, if you think about when you go to somebody’s house, and there’s a dog there, they don’t sit in the corner and overthink it in terms of coming up to you. They don’t talk it over with a friend first. They simply come right up to you and initiate contact.

And, in a similar way, I think we can get a huge confidence boost when we make that the standard, when we make that a challenge to ourselves, that if I see somebody I’d like to say hello to, I’m going to be the first. I’m going to use dog code. I’m not going to say, “Well, gee, I wish they would come up to me, or maybe later in the party, I’ll see them in the kitchen.” But to make it that practice, that habit to go up to others and be the first. And it’s pretty liberating, it’s pretty amazing what can happen when you sidestep that overthinking process, and make this a habit in your life. You’re suddenly doing it automatically.

Pete Mockaitis
I like that notion a lot. Sidestepping the overthinking. The dog doesn’t think, it just goes. And so, likewise, I’m trying to put myself in that situation and think of the thoughts I’m having, it’s sort of like, “Oh, this is sort of like an awkward angle, or, I don’t know, he seems like he’s doing something. He’s already talking to someone else.”

There’s any number of thoughts, and it’s sort of hard to introduce yourself terribly in terms of, like, “If I wait for the perfect moment that’s somehow going to improve.” Other than flagrantly interrupting them or someone else, “Hi, I’m Pete,” probably I’m going to be fine. Just almost no matter what you do within normal reasonable behaviors.

Selena Rezvani
I agree with you. And I think some people will get ahead and say to me, “Yeah, but what happens after that once I get there?” And I think it’s an okay goal to break the seal, to warmly say hello, and let the connection be what it is. I don’t think it’s necessarily on you as the initiator to have to carry the entire thing. But I think it can do a lot, and people will remember you when you are the first.

Pete Mockaitis
That’s good. Sometimes when I’m in those situations, I like to be on the prowl for folks who are, they’re not really in the groove yet, like they’re off to the side, they’re looking at their phone, they’re sort of staring off in space, and it’s sort of like this is primetime. Because if someone is in a social environment and they’re on their phone, unless they look like totally riveted, or they’re speaking on their phone, that usually means they’re open for business, they’re ready to be chatting and would probably prefer to be speaking to you than looking at Instagram or whatever they’re up to there.

Selena Rezvani
And what an inclusive way to approach it, noticing maybe who is feeling a little bit on the rim or doesn’t have a conversation partner. I think that’s a really great way to use dog code and put it in action.

Pete Mockaitis
All right. So, we got three bits: mindsets/beliefs, body language, interactions. Can we talk through each of them?

Selena Rezvani
Yes. So, we just touched a little bit on interaction with dog code, but another one that I’m asked about a lot in confidence or executive presence trainings is around dealing with intimidating people and finding the confidence to manage that. And so, one of the mindset shifts I like to ask people to make is to really make a point to interact with the person not the power.

So, not Jenny, the CMO of a Fortune 50 company, but Jenny, the flesh and blood human who is probably potentially a sister, a friend, a student from college that somebody knows, and to really approach that person more peer-to-peer, reminding yourself that you can be respectful of them and maybe their power, their title, their status, without playing small yourself. And I think that’s an important distinction to make.

You can even try this exercise I do sometimes I’ve certainly done, called just like me. And you think specifically about ways this person is just like you, even if they seem like the Queen of Sheba to you, and you feel like you have nothing in common. You might say to yourself, “This person has felt discouraged just like me,” or, “This person has wanted to make a good first impression just like me,” or has been full of hope for a particular dream just like me, wish they could have 20 more minutes in bed this morning, just like me.

And so, we’re not stuck in this power differential that can often like seep our powers. We play into that. If we kind of say, like, “Oh, Pete, I know you’re so busy so let me just hurry up and speak to you really fast and get my words out as quickly as possible.” Or, if I over-thank you constantly, “Thank you for meeting with me today,” and then at the end, “Thank you again for taking the time out of your busy schedule.” Sometimes we do these things, these fawning actions that actually seep our power. And so, it’s not needed even if you’re dealing with the most intimidating figure. Treat them with respect but don’t shrink yourself.

Pete Mockaitis
That’s so good. I remember the first time, I was in consulting, and a real-life CEO was going to be in a meeting and I was going to be there, I was like, “Oh, my gosh, I’ve read about these mythical creature CEOs, and there’s going to be one.” I don’t know if I thought he would glow or something, but when we were actually there in the meeting, he just asked very normal questions that any normal person might ask during a meeting, like, “Oh, does that number include the benefits or just the salaries?” And I was like, “That’s what I would want to know. Wow!”

Selena Rezvani
Yes.

Pete Mockaitis
Oh, yeah, they’re normal people, and, just like me, it’s a great point. What’s the expression, “Oh, they put the pants on one leg at a time.” I was like, “Okay, that’s true.” But, more personally, or to the point, they have many experiences of just common humanity that we all have. They get hungry. They get thirsty. They have to go to the bathroom. They get bored. They want to be sleeping some more. Sure.

Selena Rezvani
Yeah, you’re absolutely right. And what’s helped me stop doing some of that fawning and overthinking and shrinking myself is even realizing it may be sending the wrong message. It may be telling them, like, in fact, you did do something extraordinary when that may not be the true. We’re just collaborating. We’re both here because we’re trying to get our work done today and get a certain outcome. So, it’s a freeing notion to realize you can bring that egalitarian mindset and preserve your own confidence.

Pete Mockaitis
Let’s talk a little bit more about mindsets and beliefs. I supposed you mentioned social confidence as one, some category of confidence. And I’m curious, are there any mindsets or beliefs that are globally super useful in giving a confidence upgrade that you’ve found?

Selena Rezvani
Yeah, I think one in particular is affirming yourself with specific mantras that really speak to your insecurities. So, I don’t recommend necessarily using general platitudes. I don’t find they work for me, saying, “I am peace,” or something. If it works for somebody else, that’s fantastic. But I think what is more powerful is to really consider your specific insecurities.

If maybe you’re in a job interview and you’re questioning your place there, you’re feeling uncomfortable, “This bigshot environment, I’m not sure I belong.” You might say things to yourself, like, “I earned my place here,” or, “I belong here. I 400% belong here.” Sometimes people will tell me it’s not the anticipated path that makes them nervous; it’s making mistakes.

So, if making a mistake was your concern, saying the wrong thing, you might tell yourself something like, “If I take a wrong turn, I word something oddly in the interview, I can right myself.” Just like a cat has righting reflexes, we can do the same. We can land on our feet. We can restate our message in a more eloquent way. And so, I think there’s wonderful things we can do to reassure ourselves that are more pointed and meaningful than anyone else’s outside validation.

Pete Mockaitis
That is so powerful. And I’m reminded of that, when you said about self-correcting, we interviewed Amy Edmondson, and she endorsed your book as well, so I think she’s fantastic. I just thought this was amazing, she said about having a cheerful recognition that you’re a fallible human being in a fast-paced uncertain ambiguous world.

And, for me, that was huge in terms of reducing some pressure. I guess I just self-impose pressure to get it right, to well-perform, to nail it, crush it, win, and all sorts of things, like, “And if I don’t, then I’m bad or I screwed up.” It’s that notion, like, that’s just the reality for all of us here. And, thus, the implication is, “Well, of course, we are naturally going to make some mistakes some of the time, and that is normal and to be expected of all of us.” And so, that reduces a lot of the pressure, the intensity, that which could shake my confidence.

Selena Rezvani
Yes. And what a living legend Amy Edmondson is, and her contributions are just amazing. And I think that’s a beautiful quote. I’m not surprised that stays with you.

Pete Mockaitis
Well, talk to us a little bit about body language now.

Selena Rezvani
Sure. So, I think we’ve all had situations where we felt less than confident. Let’s say, in a networking situation, for example, I can remember one in my own life where I was so excited to go there. It was many leaders I admired. And for whatever reason, at this event, I just couldn’t break into those little circles of people who are already formed.

I remember kind of inserting myself in one duo, saying hello, and I remember them saying, “Do you mind if we just go back to talking to each other?” And, ugh, it was such a strange and uncomfortable situation. And maybe we’ve all been there in some way or some form. In moments like that, it’s very easy to want to shrink our body language, to maybe go inhabit the corner of the room, maybe make kind of furtive eye contact, low talk if we are going to engage with anybody, and make ourselves small.

And I really encourage people to do the opposite in moments like this, even if it feels a little counterintuitive to do, to kind of big-up your body language, to be conspicuous, celebrate what your mama gave you. And you can do that kind of even thinking from floor to ceiling. You can stand with your feet just a little more than shoulder width apart. I call this surfer stance. And you’re really claiming your full bubble of space when you do this.

And you want to make a point to stand tall. You want to try to brush the ceiling with the top of your head, to really stand tall. And you want to be able to gesture freely. Often, when we’re feeling uncomfortable and nervous, we stand with our arms kind of glued to our ribcage, we don’t motion, and yet gesturing is something that helps us be seen as more engaging and warmer.

So, I think a lot of these send a powerful message to ourselves that, in fact, we do belong and we’re not going to shrink from this situation even if we don’t get some of those cues, some of that validation we’d like.

Pete Mockaitis
That’s good. That’s good. This sounds a little bit like the power posing of Amy Cuddy, and I’ve dug into that research, and I understand there are some controversies but much of it was successfully replicated and in terms of self-reports, but the cortisol find was sometimes harder to replicate. But it sounds like what you found is, sure enough, this idea of expansive body postures gets it done.

Selena Rezvani
It gets it done. And if you’re even a remote worker who finds you’re sitting a lot of the time, you can even apply it to that situation. Maybe you are interviewing for a job seated, or maybe you’re in a Zoom situation, making a big pitch or proposal. Making a point not to sit tentatively at the edge of your chair, which can make you look uncertain or like you’re about to bolt out of the room, but to really make a point to envelope your full chair, to push your back all the way to the back cushion, to use the armrest, to really spread out. It makes you feel different. That’s what’s neat.

Pete Mockaitis
What this brings to mind, for me, is Star Trek in terms of like when the captain sits down on the chair, it’s the captain’s chair, and he or she owns that entirety of the chair. And it’s interesting how you would think of a seated position can seem more passive or less in command, and yet we’ve got many series and many episodes of people demonstrating exactly how you sit in a chair like a boss.

Selena Rezvani
That’s right. That’s right. Because many of us have probably done it the other way where you are kind of like folded up very neatly in the center of the chair, like taking up as little space as possible. Not exactly empowering. I don’t think that really summons your boldness, your best ideas. Very different when you claim your space.

Pete Mockaitis
And you can just yell, “Damage report” to the things going on in the meeting, it’s like, “Well, this guy is in charge and a little out there.”

Selena Rezvani
Yeah, it worked on Star Trek, why can’t it work here?

Pete Mockaitis
All right, Selena. Well, tell us, do you have any more quick tips, tactics, that are just swell we should know about before we hear about your favorite things?

Selena Rezvani
Yeah, I think one more important one for all of us to know is the most confident people, they keep the promises they make to themselves. And it means something when we make a promise or a commitment and we follow through on it. And, boy, does it build our sense of confidence and esteem, and our ability to say, “I can do this again in the future.”

So, realize, if you’re somebody who makes promises to yourself, and you break them, this could be hurting your confidence, this could be getting in the way of you having lasting confidence that you can tap at any time. And some of the ways I recommend people handle that is to shrink some of the commitments, so the promises they make to themselves so that they’re more doable and manageable.

And, by the way, you get to feel the feel-good feelings of achieving a goal when you shrink the size of it. Or, to just do it less often, to not do the, “I’m going to start the diet on Monday,” or, “I’m going to try to work out at 4:00 p.m.,” but to think about doing that less often. Because if you continue to do it, you kind of start to see yourself like that flaky coworker that you can’t rely on, who usually doesn’t follow through on what they say.

Pete Mockaitis
Okay. Thank you. Now could you share a favorite quote, something you find inspiring?

Selena Rezvani
One of my favorite quotes is, “First you seem powerful in your eyes, then you seem powerful in other people’s eyes.”

Pete Mockaitis
All right. And a favorite study or experiment or bit of research?

Selena Rezvani
Yeah, one of the pieces of research I’ve been sharing a lot lately has to do with the crisis of confidence, particularly for younger people. Over half of young people agree that they’ve lost self-confidence as a result of the pandemic, and that’s even worse for individuals for lower income backgrounds. So, I think social isolation, job uncertainty, safety risks, health risks, it’s done a number for a lot of us on our ability to feel successful and confident. And I think, as important as it is to build our own self-confidence, we can also make a point to extend this to other people, to give others little micro validations that help them feel capable.

Pete Mockaitis
All right. And a favorite book?

Selena Rezvani
I just finished reading a book called One Bold Move a Day by Shanna Hocking, and I really enjoyed it.

Pete Mockaitis
And a favorite tool, something you use to be awesome at your job?

Selena Rezvani
Actually, it’s an anti-tool and I hope that’s okay.

Pete Mockaitis
Please.

Selena Rezvani
But it’s been running without any tool. I’m such a multitasker that normally I like to listen to something at the same time. But you know what, I found resisting that urge and letting myself just have the open canvas. The thinking time has been not only rejuvenating but led to some of my best ideas.

Pete Mockaitis
Okay. And a favorite habit?

Selena Rezvani
I wake up 10 minutes before the rest of my family, and I have coffee by myself in peace before dogs, cats, my twin children, my husband get up. And that little period of solitude, with my warm cup of coffee while the birds chirp, is everything.

Pete Mockaitis
Well, now I’m curious, how do you wake up 10 minutes before your husband? If there’s an alarm, would that not wake up both of you?

Selena Rezvani
Good point. He has a way of managing through. Actually, he knows it’s a habit. We’ve got our lockstep system down by now.

Pete Mockaitis
Okay. And is there a key nugget you share that really seems to connect and resonate with folks; they quote it back to you often?

Selena Rezvani
I think what I’d say is confidence doesn’t have to be loud. Let’s reframe confidence not as being effortlessly cool or perfect or completely self-reliant, but as somebody who’s not afraid to ask for help, somebody who has a learning growth mindset, somebody who gives confidence to other people.

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

Selena Rezvani
Well, I create new content daily for LinkedIn, TikTok, and Instagram so I hope you’ll check those out, and my book Quick Confidence.

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

Selena Rezvani
Yes. And that is if any of you kind of suffer with the overthinking that we’ve been talking about as a thread in this conversation, one thing you can try is to ask your body to do what your mind won’t. So, to simplify that task in front of you that you may be overthinking, you might say something like, “Hands, I want you to type up the application and hit Submit.” Or, at an event, maybe you’re hesitating, you might say, “All right, legs, walk over to John and introduce yourself now.” And it’s, again, a way to sidestep some of that overthinking that can be so empowering.

Pete Mockaitis
Oh, I like that so much. And what it does further is a lot of times I think I’ll feel resistant, like, “Oh, it just seems too hard or too much for me right now.” It’s like, well, we’d really segment it to, like, “This one specific body part is doing one specific thing that doesn’t require any mental intervention whatsoever.” It just seems a little bit more doable, like, “Okay, my legs are going to be doing that. So, all right.”

Selena Rezvani
Exactly. Right. Right. Your body is there, kind of waiting to be a faithful service. Why not use it, especially when your brains may be getting in the way?

Pete Mockaitis
Okay. Selena, thank you. This has been a lot of fun. I wish you much luck and confidence.

Selena Rezvani
Thank you so much, Pete.

877: Why Small Decisions Matter—and How to Make them Better with Richard Moran

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Richard Moran makes the compelling case for why we should take the small decisions in life more seriously.

You’ll Learn:

  1. One word to purge from your vocabulary.
  2.  The simple trick that makes making decisions easier.
  3. How to use your gut effectively.

About Richard

Richard A. Moran is a Silicon Valley-based business leader, workplace pundit, bestselling author, venture capitalist, former CEO and college president. He is best known for his series of humorous business books beginning with the bestselling, Never Confuse a Memo with Reality, and is credited with starting the genre of “Business Bullet Books.”

His body of work includes 10 books about using commonsense in business. He is the host of the CBS syndicated radio program, “In the Workplace.” Rich has appeared on CNN, NPR, and most major media outlets. He continues to work with organizations to help them make better decisions and is an “influencer” on LinkedIn where he is a regular contributor.

Resources Mentioned

Thank you, Sponsors!

  • BetterHelp. Make better decisions with online therapy. Get 10% off your first month at BetterHelp.com/awesome.

Richard Moran Interview Transcript

Pete Mockaitis
Richard, welcome to How to be Awesome at Your Job.

Richard Moran
Thanks, Pete. I’m happy to be here today.

Pete Mockaitis
Well, we’re happy to have you talking decision-making in your book Never Say Whatever: How Small Decisions Make a Big Difference. Could you maybe kick us off with one of the trickiest or most interesting decisions or decision-making processes you’ve ever witnessed?

Richard Moran
Sure. Well, in the book, I interviewed a lot of people about how they make small decisions, and my books is not about huge decisions in our lives. It’s about the thousands of small decisions that we’re making every day. And I asked some people, “How do you make these small decisions?” And I got all kinds of interesting answers. Everything from some people, one guy said he turns over the Magic 8 Ball until he gets the right answer, you know, the toy, the Magic 8 Ball. Some people ask Siri, “Hey, Siri, what should I do about this?” But those are sort of the outliers. What most people do is say things like…

Siri
“Make a note. Define happenstance. And set a timer for 20 minutes.”

Richard Moran
Sorry, there she is.

Pete Mockaitis
Actually, that’s perfect.

Richard Moran
Yeah, she actually, there she is. She does everything.

Siri
It’s okay, Rich.

Richard Moran
Stop, Siri. Most people use simple things like pros and cons and if-then scenarios and things like that. The book is about small decisions, and in my research, I found that there’s like 3500 small decisions that we make every day, and all of them matter. If you don’t make any single one of them, your little world on that day might go sideways.

Pete Mockaitis
Thirty-five hundred, so, geez, that’s like three or four a minute of consciousness.

Richard Moran
Yeah. Well, think about it, in the research, they did the simple test of the decisions that you make when you go out to lunch with a colleague, and they found that there’s about 350 decisions that you make when you go out to lunch – where to go, where to sit, leave your jacket, take your jacket, lettuce, tomato, mayonnaise, sourdough, wheat. You get the idea.

But every time you say, “Whatever” to any of those decisions, you’re likely to get just the sandwich that you don’t want. So, all I do is highlight that every time you say the word ‘whatever’ bad things might happen. And this might be the easiest interview you’ve ever done because all I want your listeners to do is stop saying, “Whatever.”

Pete Mockaitis
Okay.

Richard Moran
As simple as that. I’m the evangelist to kill one word – whatever.

Pete Mockaitis
All right. Well, so tell me, while you were putting together this book, any interesting, surprising discoveries?

Richard Moran
Yeah. Well, I interviewed leaders as well as men and women on the street. And what I found is that there’s a simple solution for curing the ‘whatevers.’ So, if someone says ‘whatever’ to you, I’ve discovered that effective leaders, effective people in their jobs, say, “Tell me what that means. Okay, I get that you said whatever. Tell me what that means. Does that mean you don’t care? Does that mean you want me to make the decision? Tell me what that means.” And the simple response to whatever of someone saying, “Tell me what that means,” is really helpful.

And then, on the other side, when people say, “Well, how do I stop saying whatever?” I found that leaders do a simple thing, and that is they are always clear about what their intentions are. So, the example that I’ve used that seems to resonate is if your intention is to lose weight, you make decisions about being on a diet. If your intent is to stay in shape, you decide to take the stairs, not the elevator. If you intend to stay married, you make decisions that will keep your marriage alive.

So, I know those are very simple and very simple kinds of examples but clarifying one’s intent is not as easy as it sounds. So, what I want people to do is think about what your intent is for a day, or for this job, or for this project, or “For my career.” What’s your intent? Because then the decisions are easy. If your intent is not clear, then the decisions are hard, are less easy, and you’re likely to say, “Whatever.”

Pete Mockaitis
Okay. Well, so it sounds like you’ve nicely segmented a few categories of what whatever can mean. Can you break those down for us?

Richard Moran
Yeah. Well, there’s lots of definitions for whatever. And it’s funny because as I talked to people about the book, the nuances of how they say it resonates like, “Whatever,” or, “Whatever,” and each one means a different thing. So, it usually means, “I don’t care,” you know, “Whatever, I don’t care.” But it could also mean, “You make the decision for me, and I’ll blame you later.”

It could also mean, “I’m helpless,” or it could be a dismissive term. Like, an example so often it’s used is, “Honey, what do you want for dinner?” “Whatever.” Well, that’s a dismissive way to avoid a decision. It can mean, “I hate you.” It can mean, “I’m going to fill this little space of air up with a useless word.” In the book, I found about 20 different definitions, and all of them are bad except for one.

And the one definition that works is, “Honey, I love you, and I’ll do whatever it takes to win back your affection.” But other than that, it’s not benign. It’s sort of a toxic word. Often, people have compared it to the F word. And the F word has a lot of meanings, too, but it can be benign, and whatever is not. It’s toxic, especially in the workplace where people are paid to make decisions. Everyone is paid to make decisions at work.

Pete Mockaitis
Okay. So, then tell me, if a small decision comes up, and we really are indifferent, what do you recommend we do or say?

Richard Moran
Pick one.

Pete Mockaitis
Okay.

Richard Moran
If you’re indifferent, then I can see someone saying, “Well, they’re both good, so I’ll take this one. I’ll pick this one.” How many times have you been in a restaurant or anywhere, and whatever projects an indifference, which usually projects…? Indifference is one thing, and that might be okay. But usually, the word projects a sense of you being a slacker, or you just being indifferent means lowering, “I don’t care.” And there’s a difference between indifferent and “I don’t care,” but it’s very slight.

Pete Mockaitis
Okay. So, tell me, you’re right. It seems like this isn’t easy. You tell me, Richard, master radio person, if that’s the big idea, and we’ve already got it, where should we go?

Richard Moran
Well, Pete, I can tell you some stories about how I got onto the work.

Pete Mockaitis
All right.

Richard Moran
So, it’s a classic case. I was in a big-time consulting firm, giving a presentation about…it was actually about operator centers, and people were going to lose their jobs depending on how the decision went. And as I relayed all the options, the CEO at the time said, he raised his hand and said, “Whatever.” And I said, “That’s not one of the options.”

So, I wanted him to pick one and then he wouldn’t. So, what he was really saying was, “You make the decision for me, Mr. Consultant, and I will blame you later,” which, of course, he did. And the word came to be people assume that teenage girls are ones that say this word. Remember the movie “Clueless” with Alicia Silverstone, where she would raise her fingers in a W and everybody would go, “Whatever”? Well, that’s how it started, but it’s not teenage girls who say it alone. It’s everyone who says it.

Now, for some people, it could be a shrug of the shoulders, it could be raising your eyebrows or rolling your eyes, it could be the middle finger, it could be a lot of things. But every time you say that, it’s turning into a decision that you’re avoiding. And I’ve learned in the research also that the decisions that we don’t make are the ones that create regret in our lives.

So, when people say, “I should’ve gone to graduate school,” or, “I could’ve been a manager,” or, “I would’ve been more successful had I…” you know, the should’ve, could’ve, would’ve are all part of the whatever syndrome that you didn’t make the decision. And what the research again shows is that the decisions that we did not make are the ones that we regret.

So, think about that every time you’re not making a decision, you’re regretting it, and that’s not helpful. It’s not good. And it even affects our personal lives when we can, in our dealing with our partners, and our children, and our parents, the whatevers are just toxic where you should be intentional, and you should be trying to do something with your decisions, and not blowing them off. It’s as simple as that.

Pete Mockaitis
Okay. And so, if we do have sort of a fear or an avoidance going on with decisions, how do you recommend we improve that mental space?

Richard Moran
Well, there is, I call it the FOBO, the fear of a better option, “I want to take the high school cheerleader to the prom but, in the meantime, I’ve got this other…” So, the better options usually don’t appear, and so make a decision based on what you know. There’s also, and I love this rule, it comes out of Bain, the consulting firm, that they call it the two-minute rule.

And that is, whether you’re an organization or an individual, the decision that you make, are likely to make in the first two minutes of being faced with it, is probably the same decision that you’ll make if you suffer over it for a week. So, make the decision quickly, in that way, if it’s not the right decision, you can always go back and change it.

So, the two-minute rule is something that is really something that can affect our getting out of the whatever syndrome, so it’s a good rule. And I think it also applies to the regret. So, if you don’t make the decision quickly, and you’re probably going to have regrets about not making them later. And, Pete, there are so many books written about decision-making. There are hundreds of books that include pivot tables, and spreadsheets, and all kinds of flux capacitors and String theory, who knows what.

This is not complicated. What I want people to do is understand that the small decisions are the ones that matter, so please make them. I’m not suggesting that anybody go into a big decision, like a career move or marriage or something, and treat it like it. Those are not small decisions, and require all the analyses and thoughtfulness that they should. I’m just talking about the small decisions and how important they are. As simple as that.

Pete Mockaitis
All right. So, we have the small decision, and we have any number of reasons we don’t care to make it, we want to blame someone else. We are open to any number of things. We’re a little bit scared of the implications. Walk us through, we got two minutes to make a small decision. What do you recommend we do to make a small decision greatly in two minutes?

Richard Moran
Well, a lot of people say, “I’m just going to use my gut,” which is fine. Gut is fine. Everybody points to Steve Jobs as he always made gut decisions. Well, gut decisions are fine if your gut is informed. Steve Jobs could make gut decisions because he had years of product design and understanding what worked. So, your gut decision in the first two minutes could be the right way to go if your gut is informed.

If it’s not, then you need to do simple things like, as I said earlier, just make a list of pros and cons, make a list of “If I do this…” Do an algorithm, “If I do this, then this will happen. If I don’t do this, then this will happen.” And we’re constantly doing that in our head anyway, so use those simple techniques that have seen to work over time.

What I find is that people, when they don’t make these small decisions, they pile up. Email is the best way. Think about email. Every morning, we all have hundreds of emails. What do we do the first thing? We delete the ones that are easy. We delete, delete, delete. So, out of the hundred emails, there’s 50 left. Ten of them are hard, and those are the ones that we might not make decisions about.

We wait until later in the week, and on Friday, those 10 decisions are now 50 decisions that are not momentous but that’s what causes decision fatigue. We all have decision fatigue right now about what to wear, what to watch. So, it’s a good way to avoid decision fatigue is just by making the decisions when you’re faced with it.

Pete Mockaitis
Now, that’s interesting because I had conceptualized decision fatigue as a consequence of making too many decisions, it’s like, “Oh, I’m so fatigued from doing pushups or running. I’ve done so many pushups or ran so many miles, I’m now fatigued.” But you posit that, “No, it comes from not making the decisions.”

Richard Moran
It is, yeah. You’re faced with it and you don’t make it, so, all of a sudden, you’re burdened, you’ve got the weight of the world on your shoulders because you’ve postponed all these decisions, and now you have to make them all, and they’re harder if you wait. So, I think both can work, both are possible, but what I’m suggesting is that when you don’t make a decision, they pile up, and then you get sick and tired of making them all.

Pete Mockaitis
Yes, and it’s certainly more overwhelming and unpleasant to face an inbox in the hundreds than in the dozens.

Richard Moran
Yeah, and they do, as we all know, they do pile up. And the hardest ones are usually the ones that we don’t make decisions about.

Pete Mockaitis
Indeed.

Richard Moran
So, that’s what I’m trying to get your listeners to avoid.

Pete Mockaitis
You’ve got a turn-of-a-phrase, “action follows intent.” How does that apply here?

Richard Moran
Well, it’s something when I talked about earlier about clarifying your intentions, and then your actions and your decisions are much easier to make. And when people think about intentions, especially in the corporate world, they think about visions and missions, or the intent of Google is to provide information to the world in a good way, and do no harm.

But what I’ve discovered is that people have their own intentions. And one of the guys I interviewed for the book, who was so fascinating, his name is John Bullock, he’s in Kansas City, or he’s in Lawrence, Kansas, and he is both an episcopal priest and a very successful lawyer. And he has a personal mission statement which just clarifies his intent, and it’s to help people.

So, every day, his intention is to help people, and then he makes all his decisions along those lines. And I’m not doing him justice, but it was a beautiful thing when I heard it, because he made all of his small decisions every day because his intentions were so clear. And it works. For him it really worked. So, that’s what the actions follow intent is all about, and make the intentions clear.

Pete Mockaitis
Do you have any other perspectives on the self-awareness, the clarity of intention, or articulations, examples of that, that just make a world of difference in aiding our decision-making?

Richard Moran
Yeah. Well, the other thing I learned, besides actions follow intent, is that good decision-makers are self-aware, that they know in their heart of hearts what they really want to do and they make decisions accordingly. And I think good leaders are self-aware, and good leaders are able to make decisions. So, an example I use, I was a CEO of a company, and I knew that I am not good at numbers, I’m not good at details. Believe it or not, there are CEOs who are not good at those two things.

But I am good at sales, I am good at communicating, I am good at building relationships. So, I’m self-aware enough that I could make decisions so that I surrounded myself with people who are good at numbers and good at details, and it just made the organization way better the fact that I was self-aware enough that I could make decisions like that. And as I talked to leaders around the world, they’re all self-aware. And that self-awareness allows them to make better decisions. Simple, yeah.

Pete Mockaitis
Okay. Well, let’s say we do have some clarity of self-awareness and intention, and we are inspired, we are not saying whatever, we’re taking on decisions, we’re making them in two minutes frequently or less, are there any traps or pitfalls within this world that you’d highlight for us to avoid?

Richard Moran
Yeah, one is that you make decisions based on what you think other people want, and that’s an easy pitfall. Another is that you don’t take risks with your decision-making. And a lot of the good leaders made risky decisions. Let me put it another way, they were not afraid to make what they would term as a risky decision.

Another pitfall is that lots of times we all have to make decisions when all of the options are bad. And I see that happening right now in the tech world. Or, leaders are making decisions based on, “Should we run out of money or should we lay off people?” Both of those options are bad, but you still have to make one. Delaying that decision is going to mean bad things, both bad things are going to happen.

So, I see people really delaying decisions and not making them when the options that are available are all bad. So, put it all together, and it just adds up to success. Personal satisfaction, career success is all based on the ability to make all those small decisions.

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

Richard Moran
No, I think, as you said, Pete, the whole book is in the title, Never Say Whatever, and I think we covered it.

Pete Mockaitis
Okay. Well, now could you share a favorite quote, something you find inspiring?

Richard Moran
Yeah, I have it right here. Let me find it. And it’s by one of my favorite authors, it’s by Arthur Miller. Well, I have two quotes, actually. The Arthur Miller quote is, “One can’t forever stand on the shore. At some point, filled with indecisions, skepticism, reservation, and doubt, you either jump in or you concede that life is forever elsewhere.” And the other quote I like, it’s by anonymous, is, “I used to be indecisive. Now, I’m not so sure.” So, don’t be indecisive. But I like those two.

Pete Mockaitis
And a favorite study or experiment or bit of research?

Richard Moran
Well, I love the Cornell research that talked about the small decisions that we make every day, and that’s one that discovered how many decisions we make, and brought it down to lunch. So, it’s fascinating when you think about it. And there’s also a lot of research that I found interesting in doing the book, and that is how many big decisions people identify in their life.

And how many times have we heard somebody say, “Oh, I’m faced with so many big decisions”? Well, the truth is, and this is out of a lot of research also, that there’s 10 or 12 big decisions in our lives, 10 or 12. And that includes things like your career, where you live, who you marry, your faith, what about children. It even gets down to whether or not to have a dog.

So, people think that there’s all these big decisions hitting them all the time. There’s not. Those big decisions are few and far between because they’re so few. It’s all those small decisions every day that are what are so important.

Pete Mockaitis
All right. And a favorite book?

Richard Moran
My favorite book is a recent book, and it’s out now by an Irish author, and it’s called This Is Happiness and it’s a coming-of-age story. I bet a lot of your readers don’t know about it, or listeners don’t know about it, but it’s just lyrical about what’s important and about how we all transform from young into a mature person. It’s a great book, This Is Happiness.

Pete Mockaitis
All right. And a favorite tool, something you use to be awesome at your job?

Richard Moran
My favorite tool is a hammer. In fact, I love hammers so much I have a large collection of hammers. Because how frustrating is it when you have something that needs to be hammered and you can’t find one? So, I have a lot of hammers. That, of course, implies that I treat everything like a nail, and that might be true. When the only tool you have is a hammer, you do tend to treat everything like a nail.

Pete Mockaitis
All right. And a favorite habit?

Richard Moran
My favorite habit is getting up early, and greeting the day with a smile, and say, “It’s going to be a great day, and my intentions today are to make it so.”

Pete Mockaitis
All right. And is there a key nugget you share that really seems to connect and resonate with folks; they quote it back to you often?

Richard Moran
Yeah. Well, what I’ve discovered is that, as I’ve talked about the book and the word whatever, I’ve described as an earwig. I’ve put a bug in their ear, and now I’ve ruined their day because every time they say the word, they shiver because they know they shouldn’t be saying it. So, I’m putting earwigs in everybody’s ears, that don’t say whatever. And instead of it’ll be annoying, now it’ll be like the theme song from “Cars” or “Kids” or something. It’ll really be annoying.

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

Richard Moran
I have a website, it’s RichardMoran.com, and I do look at it, and I do respond. And I’m active on LinkedIn. Yeah, I’m very responsive. I am really trying to help people be more successful.

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

Richard Moran
Well, it’s easy. This is an easy one about stop saying whatever. Make those small decisions. That’s my challenge.

Pete Mockaitis
All right. Richard, it’s been a treat. I wish you much luck in all your decisions.

Richard Moran
Thanks, Pete. It’s been great to talk to you.

873: Dr. Steven Hayes on Building a More Resilient and Flexible Mind

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Steven Hayes discusses how our instincts mentally trap us—and shares powerful tools for liberating your mind.

You’ll Learn:

  1. The benefits of psychological flexibility—and how to develop it
  2. Why you need to put your mind on a leash
  3. The key to taking the sting out of negative words

About Steven

Steven C. Hayes is a Professor of Psychology at the University of Nevada, Reno. He’s the originator of Acceptance and Commitment Therapy (ACT). He’s authored 48 books including Get Out of Your Mind and Into Your Life (which reached #20 on Amazon’s best-seller list) and A Liberated Mind, which explains why psychological flexibility helps us navigate the world. Methods he has developed are distributed worldwide by the World Health Organization and other major agencies, and he is among the most cited psychologists in the world.

Resources Mentioned

Steven Hayes Interview Transcript

Pete Mockaitis
Steve, welcome to How to be Awesome at Your Job.

Steven Hayes
I’m so happy to be here with you.

Pete Mockaitis
I’m so happy to be here with you, too. I’ve been enjoying your book and your interviews, and I think we have more that we could possibly cover in the time available, which is a great problem to have. So, I think, first of all, we got to hear about your extraordinary pushup practice. What’s the scoop here?

Steven Hayes
Well, it’s gone backwards fast, right? But I have long tried to do at least my age in pushups every day. Unfortunately, my son is getting awesome at it, said, “Dad, you’re doing cheater pushups,” so now I’m doing the perfect, absolutely to the floor, nose on the pushups, and suddenly I’m only at about 25% of what I was before, but I’m still committed I’m going to get back to my age, which will probably take me a little while but every day.

Pete Mockaitis
Well, I was listening to your book, A Liberated Mind: How to Pivot Toward What Matters and I heard you say, “Yes, I do 70 pushups a day.” So, is that 70 cheaters?

Steven Hayes
Yeah, it turns out I don’t actually get all the way down to nose-kissing, so I bought the kind of things that lifts you up so that you can safely hit a pad because I don’t want to smash my face onto the carpet, then I get tired. But it’s just one of those things where an arbitrary thing, like pushups, but it’s just a symbol of, “Can you make a commitment?” just stick to it, and just create a habit that’s values-based and worthwhile, and when you fail, you keep coming back to it. And the move to the perfect part is keep upping the ante. It’s not just the numbers that counts. It’s trying to do it in a quality way.

Pete Mockaitis
And, recently, it seems like you’ve had some very rich moments in terms of you shared with me your Mother’s Day exchange as well as some exchanges leading up to your retirement from the University of Nevada, Reno. Could you tell us a bit about these?

Steven Hayes
Well, the retirement thing kind of links over. I’ve been at this for 47 years, and I got up in front of the student group and, spontaneously, said, “Give a few words.” Of course, you don’t give a microphone to a professor, you deserve what you get, so you get a 20-minute rant. But what I found myself saying to my students as my last word, my last meeting, was that love and loss is one thing, not two.

And that when you really love your job, as I have, the way to do that full out is to know that it’s finite and will pass, and to have that be part of it. That’s why we cry at weddings, why we cry at births, because we know there’s things ahead. There’s a bittersweet quality to life but if you inhale that at the beginning, then you can play all out because you know, in the end, you’re going to be waving goodbye and people eventually will forget you. But, so what?

If you moved the ball down the road, it’ll be there maybe, and in some tiny way for your children’s-children’s children, and that’s worth playing hard. So, I think we often think of winning as some sort of permanent thing, and losing as a horrible thing and such but I think it’s kind of a mixed thing, and the love and loss part is that knowing from the beginning that you’re raising your children for them to leave you. You’re loving the people around you, knowing that they’re going to die. You’re creating a business, knowing that it’ll be passed on to somebody else.

You’re not going to have it forever. So, that’s okay. That’s called life, and it’s, to me, an empowering message. It means we can play full out just like we were when we were three, and we ran to touch that tree and gave it every little ounce of effort without asking the question of, “Oh, is this really important? Will it last forever?” One question.

Pete Mockaitis
Yeah. And I love, in your reflections there, you mentioned that all these things are loving. In the universe of professor-ing and publishing, you’d said that that is also love, publishing articles. Can you expand on that?

Steven Hayes
Yeah, I remind those students that when you do a job like that and do it well, you will love your job if you do your job lovingly. That will go together. I guess unless you’re a professional hit person, all of our jobs are about somehow contributing to the wellbeing of others. And so, could you bring that into your life’s moments so that when it’s 2:00 in the morning and you’re working on this stupid reviewer who asked you to do stupid things with your article or it’s not going to be published, can you really connect with doing even that with care?

It’s like an awesome opportunity to bring the capacity to bring love in the world, into your world and to the world of others by doing a really, really good job, absolutely the best job you can do, without paralyzing in place, that it has to be perfect or you can’t do it. Now, as I say, the love and loss is one thing. It tells us that failure is part of it. Slipping and falling is part of it. When you learned to walk, how many times did you fall down in an average day? A hundred and ten times.

Pete Mockaitis
All right.

Steven Hayes
A hundred and ten times on your diapered butt. And unless you had some sort of nerve injury or something, you eventually learn to balance and walk. So, could you approach your work with that kind of quality of doing it in a way that’s focused on the good that you do for others but not in this perfectionistic, self-critical, heavy, “Oh, my God, what if I fail?” that paralyzes us?

Pete Mockaitis
Well, I love that so much because it’s connected to psychology and insights that are research-based and somewhat modern, and yet also ancient in terms of wisdom traditions. And I’m thinking in my own background of Catholic Christian, thinking about Mother Teresa, do small things with great love, and that’s just a whole lot of goodness to be pursued in that way.

Steven Hayes
Yeah, I was raised in that same religious tradition, and I know all those rituals and stories, and all of our wisdom traditions and religious traditions, all of them, at their best, include this really wise advice, but the human mind needs guidance. Very, very easily, you can turn it into a slog or some sort of narcissistic grand thing, and you forget that it’s the small things that are going to matter, and being part of something bigger than yourself is part of what makes life worth living.

Pete Mockaitis
That’s powerful. Well, so you are known for the notion of psychological flexibility and acceptance and commitment therapy. And so, it’s funny, in this context, you’ve said in the book that you’re not God’s gift to psychological flexibility, in that that’s something, it’s an ongoing journey. And yet, in a way, your contributions have, indeed, been a gift to all of us, so I want to unpack some of them for us.

First of all, what is psychological flexibility? And how can that help people in general, and, for this show, help us be more awesome at our jobs?

Steven Hayes
Well, it’s the smallest set of things that we do, processes we call them, just from the word, meaning a parade or procession, the sequence of things you do that leads to an outcome. The smallest set of things we do that do the most good things in the most areas known to behavioral science.

And it’s very, very simple. It’s a matter of being more open, aware, and actively engaged in life. If you’re going to be more open, you have to open to the world inside and out. That means your emotions, your thoughts, your memories, your sensations. What does it mean to be open? It means to be able to feel them, to go deeper into them when it’s useful, and respectfully decline the invitation to spend a lot of time on the ones that’s not useful. Being able to sort of see it as just part of the journey.

What does it mean to be aware? It means to be here, consciously present, right here, inside and out. Here’s what’s going on and I’m noticing it. I’m consciously noticing, and I’m noticing you. We’re connected and conscious, we’re working together, we’re creating a cooperative system, or a partnership, or whatever. And then actively engaged, well, actively engaged in the values-based life, creating habits that are focused on what you want your behavior to reflect to the world and to yourself. That’s it.

So, it turns out that those three things each have two things that are part of it, but they’re all really one thing, we call it psychological flexibility, or inflexibility when it goes awry. And in the area of work, for example, if you want to avoid burnout, you want to be effective, if you scale these processes socially, you want to create work teams that have those kind of qualities, creating a psychologically flexible workplace, the environment supports it, and work team so that team reflects it, of workers so the individuals have those skills and they’re actively developing them, you are going to be far more successful as a business, as a business person, as a leader, as a manager, and just as a human being.

So, one of the things that’s really cool, because this small set goes everywhere, you can care about your family, you can care about your kids, you could care about your health, you can care about the world, and you can be massively successful at work with the same processes. You don’t have to turn into somebody else and forget your wisdom training, or your religious background, or how important your family is, and how loving your kids makes a difference to you.

You don’t have to because the processes that empower human beings in one place, empower them another place, when you break out of this normative, categoric way of thinking, that one size fits all deal, or where you are at a Bell curve, and what percentile are you, and all this kind of thing of “Oh, woe is me. I’m too low,” or “Oh, I’m great and grand. I’m so high.” No. What are the things that you do that move your life up or move your life down? Watch it, learn it, observe it, use it, do it. You’re on a journey to success everywhere you look.

Pete Mockaitis
Well, we’re going to get into a couple very specific tactics. And it’s fun, sometimes I like my advice weird, and you got a couple of them, which has a wealth of science supporting it in terms of the efficacy of these tools and approaches. But maybe before we go granular and tactical, can you give us your four-line ditty that summarizes your life’s work?

Steven Hayes
Well, I have a four-line ditty that summarizes everything that I’ve worked on in terms of the human mind and how it works, which is, “Learn it in one, derive it in two; put it in networks that change what you do.” We’re the creatures who can relay anything to anything else in any possible way. That’s what we’re doing right now with language.

We’re able to put a world together in this vast cognitive network, and it took us a long time to do that, almost for sure, it was happening even before homo sapiens.

But this is a tiger that we’re riding because, as soon as you can think about anything in almost any possible way, and create futures that had never been, you can take the same skills and say, “Yeah, I’m successful but I could’ve been so much more successful. Oh, I’m a failure because…”

You can turn good into bad, bad into good, and you can walk yourself into a mental health struggle regardless of whether you’re a billionaire or a pauper, regardless of whether or not you’re loved by many or by virtually no one. That’s a weird skill, and we better learn how to manage it. If we can’t put our mind on a leash, it’s going to put us on a leash.

Pete Mockaitis
Okay. And can you give us an example of something in our lives that we can learn in one, derive in two, and how that can take us two very different paths?

Steven Hayes
Well, okay, let’s say you’ve had a success experience, and you said, “I’m great.” Okay, that’s great.

Pete Mockaitis
So, that’s me deriving it there, “I’m great”?

Steven Hayes
You derived it, yes, or somebody said it, “Boy, you’re so smart.” Remember the first time, and a lot of the people who were successful who are listening, they had that. They had the teacher, or somebody said, “You’re so smart.” That’s fine. But then it can turn, flip it back the other way to, “Anything I do is smart,” and I’ve never met anybody who everything they do is smart. They may be ‘smart’ in the sense they’re able to learn quickly or so forth.

But once you have kind of bought that, sort of like sawing a fishhook, and it’s hooked into you, you can be that manager who, no matter what other people say, you don’t need to consider their opinions, you’re the smart one in the room, you knew that before you walked in the room.

And you kind of internalized that’s who you are, rather than just a description of what you did, that later on could be a different description. And, yeah, we’re trying to learn how to do smart things, of course, we would. But when you buy into it, “That’s me. It’s like a skin I wear,” there’s a reason why the word personality means the mask that you put on, in Greek. It’s the face that you present.

And once you’re there and you’ve forgotten it, boy, you’re dangerous. You’re going to have a lot harder time listening to other people’s ideas, being genuinely curious about them, exploring them, having a conversation where the whole team can work together, where you can be shown to be smarter as being part of a group because other people have ideas sometimes that are better than yours. That’s just one example.

Derive it in two, “I’m smart. Okay, because I did this, I’m smart. Okay, now, because I’m smart, everything I do is like that.” No, that’s not true, and you better hold that lightly. Learn that first step of learning to be open. Just be open to thoughts that are helpful and thoughts that aren’t, ideas that work, ideas that don’t, emotions that are useful here, emotions that don’t deserve a whole lot of attention right now.

So, that flexibility of taking what’s useful and leaving the rest requires a certain kind of humility and learning by experience. You kind of metaphorically have to fall down on your cognitive diapered butt multiple times before you can get through your thick skull that some thoughts are useful and some thoughts aren’t, some of your ideas are good, some aren’t, and to learn how to really be an effective manager, be a creative leader who can bring it every day, but also empower the team to do the same.

Pete Mockaitis
And so, the putting it in networks is “I’m relating this notion ‘I’m smart’ to all kinds of other things in the world.” Is that also maybe sort of a neuroscience network neuron concept as well?

Steven Hayes
It is, although we know so little about how the brain really works. It’s a huge network. So, the networks of cognition, let’s say in emotions and memories and so forth don’t go one to one. There are underlying networks that build the human brain. But we do know that the underlying neurobiology of what I’m saying is positive.

If you take something like psychological flexibility skills, when you can apply those in your world, you’re much less likely to be dumping stress-related hormones. It’s much easier to build new brain circuits. You’re not pushing the start button on these survival circuits of almost ingrained kind of automatic reactions of finding safety, or attack towards others.

So, even down to the point of being able to have slower age-related decline in your cells. You can keep your body tuned by helping your mind be attuned to creating a safe place for you to have a history that includes difficult things. We’ve all had potentially traumatizing-inducing events, if not actual trauma. Just turn on your television, look at your smartphone, and you have potentially trauma-inducing events all around you in the modern world.

How are you going to be able to sort of not go into that almost alligator brain stem freeze or flee or fight kind of system? You’re going to have to learn how to have modern minds for the modern world, the meditators, and the Christian mystics, and the Buddhist, and all of them. All the wisdom traditions all have ways of reining in this kind of alarm-based, safety-based mind.

And so, yeah, I think the networks involved, networks of habits, thoughts, emotions, etc., that all come together as one empowered person who’s able to get better and better. It doesn’t mean you’re great and grand, as you kindly mentioned. I’m no shining star of psychological flexibility. If you want proof of that, talk to my wife. But I’m working on it. I’m working on it.

Pete Mockaitis
Well, and, again, we’re going to get into some of these tools. I think, maybe, the favorite thing I’ve read from you is, “You hurt where you care, and you care where you hurt.” Can you expand on this for us?

Steven Hayes
Yeah, if you want to find out, really, what motivates you, there’s four ways that I know of – sweet, sad, stories, and heroes, and one you mentioned is the sad one. If you take the things that are hard for you and you flip it over, it tells you what you care about, otherwise, why are you upset about it? So, if you’ve been betrayed, let’s say, and that stabbed you through the heart, that a person you thought was loyal and trustworthy betrayed your love, let’s say, your mind tells you to stop being vulnerable. Avoid intimate relationships. They’re not safe.

But that’s what your heart yearns for. So, we hurt where we care, exactly why it stabbed you through the heart is that you wanted something. So, instead of doing what the mind says, “Let’s all solve that problem,” just don’t want that anymore. And so, you start having superficial relationships, or de-tuning relationships that could open your heart again. You put up defenses and so forth.

Instead, could there be another way to carry that hurt, and that it actually motivates us, “Precisely because it hurt to be betrayed, I know how important it is to me to build an intimate committed relationship. Okay, can I work on how to do that, how to open my heart again”?

But the other method as well, digging into the sweetness of life, and noticing what that suggests, or looking at your heroes, and asking yourself, “Why do I look up to them?” and you’ll find values there, and you can ask the question how do you put that into your life. So, I think a guide to success is inside our deepest failures. It tells us, at least, what we care about and what we want.

Pete Mockaitis
Beautiful. All right. Well, let’s now maybe have an overview of there are sort of six key, do we call them tools, skills, processes? Can you give us this overview?

Steven Hayes
Well, I gave you the three, and each of them have two, so that gives you six. But this experiential openness, that means accepting your emotions without clinging, open to difficult ones, don’t hang on desperately to positive ones. Allow emotions to come and go, and other experiences, too, like memories and sensations. Backing up from and noticing your mind with a little sense of distance so that you can see it as a thought without just looking at the world structured by the thought, without disappearing into the thought.

Like, if you have a thought like, “This is awful.” Have a thought this is awful. Don’t disappear into the awful world. The world is the world; you said it’s awful. That’s two different things. That’s not one. That’s two. And some of that may be just a habit that you don’t need of awfulizing about things. Coming into the present moment but consciously. In the present moment, inside now, that doesn’t mean that you don’t have thoughts about the past, or worries about the future, but it means you don’t get hooked by them and disappear from the moment almost like how you do on the freeway sometimes, and you’d become a mindless driver, and wake up you’ve gone miles down the road.

You don’t want to do that with rumination and worry because the opportunities are always in the present, that’s where we live, that you’ll miss it. But from this more conscious part of you that I think is really where we connect with others. When you were a baby and your mama looked at you, you dumped endorphins at birth, natural opiates that basically say to you, “Ahh, this is what I want.” When you saw those kind eyes, you knew you’re connected.

We yearn to be connected in consciousness with others. We’re the social primates. And so, consciousness itself comes out of that, and yet so easily we can use it for closing down or pretense persona, “Oh, I’m so awful,” or, “Oh, I’m so great,” instead of the, “Ahh,” being connected to other people. So, those are two more in the present consciously.

And the final one is “What are the qualities of being and doing that you want to put in your life that you want to be intrinsic?” I’m talking not about goals, goals are great, but values-based goals, what it’s really about. Is it really about the money? It isn’t really about the degree. It isn’t really about any concrete thing. It’s about the direction, owning that and create habits built around it, so that even when you’re not being mindful, which we’re all mindless some of the time, we can kind of trust our instincts to be doing actual things with our feet, values-based behavior that is building opportunities, extending on our lives.

So, open, aware, and actively engaged has two aspects each – acceptance and we call it defusion. So, with emotion and cognition, present-moment focused consciously and a values-based creation of habits and goals. Put all those together, boy. Now, there is one final thing you have to do, is extend it socially so that if you really want to be, for example, emotionally open, that means having compassion towards others, and being interested in what they feel.

Like, in the work setting, one of the things, when I’m called in to kind of consult with managers and things like that, I ask questions like, “Who works with you? Where do they live? Who are they married to? What are their names? And how many kids do they have and what are their names?” And you can just take things like that to the bank as to whether or not you got a manager who’s in a two-way street of communication with people who are important to the network.

You wouldn’t have friends where you didn’t know where they lived, whether or not they had kids, or what the name of their spouse was. You’ll do that to a secretary you’ve had for 10 years. Why? It’s not because you had to be their friend. It’s because you socially extend these issues of values. You want to be that kind of person who really knows others, of consciousness. You really want to be connected as a person with the people you work with.

Emotional openness. You want to know what their insights are like. So, I think those six, socially extended, and then take care of your body. That’s it. When we’ve done research, those things I just named account for about 80% to 90% of everything we know about how change happens.

Pete Mockaitis
All right. Well, let’s dig into you mentioned putting your mind on a leash, that you have a turn of a phrase for the dictator within. What’s that about?

Steven Hayes
Well, that voice within that assumes, when we become conscious, we sort of take that perspective-taking skill of being able to go behind the eyes of others, we kind of step outside and look at ourselves, and that’s fine. We even start talking to ourselves, and it’s great. But that voice, if you just let it boss you around, will become a dictator.

It’s very much like if you just give them the rope to do it, they’ll do it. They’ll get you all entangled, “What about this? What about this? And you do this, and you do that.” And sometimes it’s helpful and sometimes it’s not. Why? Because you have a lot of wisdom that you can only touch intuitively. Your verbal part is not everything. That thin cortical overlay is only quite recent. You didn’t have a felt sense of what works. Based on what? On your experience.

I’ll give you an example. If I asked you to put your body in the shape of you at your worst with dealing psychological issue, and just do it as like you did when you’re a kid when you’re playing statues or something. But you’re like a sculpture, and we’re going to take a picture, and then I say, “Okay, same issue. Don’t change the content at all. Now, show me with your body, you at your worst.” Because it’s not always one. Yeah, sometimes you’re at your best, sometimes you’re at your worst.

We’ve done this with hundreds of people around the world. No matter where in the world we do it, something like 95% of the people show you, without any training, without any conversation, just what I told you, a body that is more closed at your worst versus open, less aware at its worst versus aware, and less actively engaged. In other words, by experience, you know everything I’ve just said in this interview. You could show it with your body.

But here’s the problem, you’ve got between your ears, that little dictator within that’s constantly just treating your life as a problem to be solved, because that’s what that voice is about, “How do I solve problems? How do I break it down and figure out what’s a better way forward?” That’s fine but it’s not all of it. Sometimes you have an intuitive sense that this job is not for you, that working with that manager is not really what you want to do.

I don’t care what the money is, you know, you feel it, you sense it. If you closed yourself after that, good luck because you now are left with nothing more than a list of pros and cons and all the other things that could be helpful but you’ve got to be careful because that dictator within can sometimes give you pretty unwise advice.

Pete Mockaitis
Absolutely. And you share a number of very specific tools, which are fascinating. And in the world of defusion, you call it, for instance, if you just say out loud, so if I got this right, “I cannot walk around this room, I cannot walk around this room,” while you’re, in fact, walking around the room, directly contradicting the dictator within. Folks in studies were able to keep their hands in really hot water for 40% longer just because they demonstrated to themselves, “No, no, those thoughts are not reality, dictating what is possible.” And that’s all it takes, it’s like the tiniest little thing made a world of impact.

Steven Hayes
Yeah, you’re going in a business meeting where you know you’re in there with many people who are really, really famous, and you’re not. They have great power that you don’t have. And you know, just based on your experience, you’re going to have thoughts like, “Why am I even here? They don’t want to listen to me. Maybe my ideas aren’t good enough, dah, dah, dah, dah.”

And you can fight it back, “No, no, that’s not true. No, no.” Meanwhile, where is your attention? On the meeting, on what’s being said, or the argument inside your head? You don’t want to be arguing inside your head in that meeting. What if you do this? What if you could just practice things, like, have the thought, “I can’t lift the pen in front of me on the desk”? And really get it clear.

And when it’s really clear, while that’s still going on, pick up the pen. You can do that, right? This is your life. It’s not your dictator’s life. It’s not those words’ life. Those words are just in your life. They’re not your enemy, but they’re not your friend, and they’re not who you are. You’re a whole human being. So, what if we then go into that meeting, and when you notice the chatter, thank your mind very much for that, “Thanks for trying to help me with that, reminding me that I don’t belong here but I’ve got this covered”?

And go in there and allow those thoughts to come by just like the thought that you can’t pick up the pen. And then when the moment hits, you make that contribution, you make that comment, you make that statement, you present that pitch deck, or whatever it is that you have to do, and get out of your own freaking way. Your mind could be helpful in that, in that sense of worry to get you to prepare, etc. That’s great, “Oh, what if I’m not prepared? Okay, let’s go prepare.”

But when you’re in there, you may need those skills in defusion. Those are made-up words. For tools, there’s hundreds of them. You can make up your own that diminish the automatic hammer blow domination of literal thoughts in your head over what you do, what you feel, what you focus on, what you think about, so that you have greater freedom, you have a little space opened up where you could do things more in the way that you want to do them or the ways that your gut sense guides you.

This is the moment to make that comment. This is the moment to be quiet and allow yourself to go into a flow, the kind of places people go when they’re very successful. Look at athletes and others, how do they really get to be high performers? They don’t do it by constant chatter in the moment. And so, you need to put that mind of yours on a leash.

And the defusion methods, as I say, there’s hundreds of them, but that one of just the poke of eye in terms of the dictator, or the tug on the cape of Superman, of, “You think you can tell me what to do. Okay, tell me what to do, and I’m going to do the exact opposite. You stop me. Ha, ha, ha.”

Pete Mockaitis
That’s good. And you say there’s hundreds of tools, one of my favorites is word repetition. How does this work?

Steven Hayes
Take a thought that really pushes you around, distill it down to the smallest set of words you can get to. If you can get it to one, it’s the very, very best. Then say it out loud, at least once per second, or a little faster but at the point at which you start to lose the ability to say it clearly. Make sure you can say it clearly out loud, and do it for at least 30 seconds, even better would be 60. It’ll be the longest 60 seconds of your day but to say it over and over and over again.

Kind of give you an example, a little story, it’s in the book, probably right when I was Stanford. I gave a talk, and I was talking about how much money was spent on sleeping medications, how much we’ve made even normal things that every creature on the planet know how to do, into something that’s a big fight every night. And it’s up in the billions of dollars for sleeping meds, and I showed a graph but it didn’t have a clearly labeled graph, and I said, “And it’s now $3 trillion.”

Three trillion dollars is ridiculous but I somehow missed it and said it. Much sleep, our mind is listening because I print bold upright, it said, “$3 trillion. Are you out of your mind? They were recording it. I was going to talk at Stanford, oh my God. I’m an idiot. I’m an idiot.” And that little that I said it twice reminded me of what to do.

So, I sat on the edge of the bed, and I said the word stupid, actually is, for 60 seconds or so, and I went back to sleep. What are you going to do when your mind is hitting you with these kinds of judgments? One of the things you can do is just to allow the word to be a word. And, “Yeah, okay, lesson learned, label your graphs next time, Steve. You’ll be less likely to make a mistake in a PowerPoint presentation.” That past moment, I’ve learned the lesson, I don’t need anymore of reminding myself how stupid some people thought, if they were quick thinkers, I was in the moment. It was stupid.

Pete Mockaitis
Okay. And so, you’re saying the word again and again, “Stupid, stupid, stupid.”

Steven Hayes
“Stupid, stupid, stupid.” A little faster. A little faster.

Pete Mockaitis
Okay, “Stupid, stupid, stupid, stupid, stupid, stupid, stupid, stupid, stupid, stupid, stupid.” And in so doing…

Steven Hayes
You know, you only did about four seconds.

Pete Mockaitis
Okay, you do it in 60 seconds.

Steven Hayes
Yeah, you got it. Do it in 60 seconds. And we actually have some bunch of research on this, it was embedded by Titchener, one of the fathers of American psychology a hundred years ago. We were the first, it’s called semantic satiation. It’s what they called it. We were, I believe, the first to ever use clinically.

And what happens is immediately the distress starts coming down. After you start doing it for 30 seconds, the meaning goes away. Did you ever had a thing where you have a word and you almost…? Ted Lasso does this all the time, and he knows this method. I wonder if he came across it because the writer for Ted Lasso, because he does this, and he actually mentioned semantic satiation on one of his shows.

But when you take words that are so dominant that push you around your whole life, and within 60 seconds you can drain out the distress, and even the point that it becomes almost meaningless as just a sound. You’re going to let your life be run by that? Really? So, you get a little, you’ll go back, you’ll know what stupid means after 60 seconds or whatever it is, but you’ll also have that memory of, “Oh, yeah, it’s a word. I’m saying a word to myself right now. Okay, like that’s something I have to not do? That’s something that has to dominate my next hours and hours, or days and days, or weeks and weeks?”

But, yeah, people will let words like that dominate months and years of their life mindlessly. “I’m a loser” can make you function as a worker who’s trying to prove they’re not a loser. In so doing, so greatly restrict your ability to be a good worker, to be part of a team, whatever, that you’re not able to show what you have. So, yeah.

Pete Mockaitis
And I’d also like to think about that in a context of procrastination, like, if the thought is, “Ugh, I don’t want to…” or, “Oh, I’m just so tired. This is going to be boring.” So, likewise, we could just sort of pick whatever is most, I don’t know, activating or linked up to emotion, whether it’s maybe, “I don’t want to…” I don’t know, it might be too many words.

Steven Hayes
It might work. You could say it.

Pete Mockaitis
I don’t want to. I don’t want to. I don’t want to.

Steven Hayes
“I don’t want to. I don’t want to.” Absolutely, it’ll work there. Put some other ones. You could take that and sing it to your favorite rap song. Have your little “I don’t want to” rap, and it will lighten the whole load here. You’ll have more openness and choice, “You can’t make me” opera or whatever the thing is. And next thing you know, you’re out there just doing it.

You could have it said to you, like, “I don’t want to.” You can say it out loud in the voice of your least favorite politician, or say it in the voice of Donald Duck, “I don’t want to.” Whatever. The point isn’t to ridicule yourself. You’re not ridiculous. You’re just human. The point is to liberate yourself. You’re not just words in your head.

Look, I can put words in your head so freaking easily. Your parents did it. Commercials do it. If words in your head are what you’re going to do, how are you going to have a life that’s directed. I can give you three numbers. If you remember them, I’ll give you a million dollars an hour from now. Here are the numbers – one, two, three. Can you repeat them back?

Pete Mockaitis
One, two, three.

Steven Hayes
Awesome. That’s great. That’s a million bucks. I’ve got a little donor who’s good with me. They knew this is such an important podcast, I had to do it. So, I’ll say, “What are the numbers?” and you’ll say…

Pete Mockaitis
One, two, three.

Steven Hayes
Awesome. I lied. There’s no million bucks. A day from now, do you think you could say it?

Pete Mockaitis
Yeah.

Steven Hayes
How about a year from now?

Pete Mockaitis
I’ll probably remember Donald Duck more so than one, two, three.

Steven Hayes
But it’s even possible. I already did it twice. It’s possible, isn’t it? When I come up to you, and say, “Hey, what are the numbers?” you might say, “One, two, three,” right?

Pete Mockaitis
Yeah.

Steven Hayes
All right. Well, what if it was your mama saying, “You’ll never amount to anything”? Except she didn’t say it twice, she said it 20 times, or 200. We’ve got people listening to me right now who had that history. You may have had that history. But what are you going to do with that? It’s in your head. There’s no delete button in the nervous system that’s healthy, short of brain injury, or aging, or age-related cognitive decline. It’s not going away.

Once it’s deeply in, even two might be enough. I guarantee if we do it a little more, I can get one, two, three stuck in there for the rest of your life. How about this? I’ll think of something different. Okay, think of another set of numbers. What are the numbers?

Pete Mockaitis
Oh, I’m going to give you numbers?

Steven Hayes
Yeah, but they can’t be that because we’re going to do something new. We have a new grade of thought. What are the numbers?

Pete Mockaitis
Two, four, six.

Steven Hayes
Okay. Did you do what I asked? I told you to come up with something other than those horrible numbers we were talking about earlier, it turns out.

Pete Mockaitis
Oh, I did, and I gave you different numbers.

Steven Hayes
You gave me different numbers. How did you know you gave me different numbers?

Pete Mockaitis
Because I can recall the previous numbers and know.

Steven Hayes
Exactly. So, now you have three trials. You see the problem? You had one, two, three, one, two, three, and then was it two, four, six?

Pete Mockaitis
Yeah.

Steven Hayes
What was it?

Pete Mockaitis
That’s right.

Steven Hayes
Which is correct because it’s not…

Pete Mockaitis
One, two, three.

Steven Hayes
Yeah, there you go. Now we got four times. Do you see the problem?

Pete Mockaitis
So, in trying to do another thing, you’ve reinforced the prior thing.

Steven Hayes
Yeah, it’s not logical but it’s psychological. And if you go into the work environment, for example, and you’re trying to convince yourself that you have confidence, you end up training yourself not to have confidence because you don’t do what the words says. With faith, confides, fides in Latin means faith. You want to have faith in yourself? Okay, you got one, two, three in your head.

Mom said you’re never going to amount to anything, or that coach, or that manager. I had a department chair when I was an untenured assistant professor, who said I was a dilettante who would never amount to anything. He’s dead now. I won’t say his name. But he looked at my research career, and said, “You’re never going to be anything.” I have the evaluation sort of on my shoulder. I read it periodically.

Okay, so I can connect with that, that one, two, three, but I don’t need a two, four, six to fight it. If I, instead, would react, “Okay, I’m going to take my one, two, three and I’m writing this next paper,” or, “I’m doing this podcast.”

Pete Mockaitis
Beautiful. Well, you’ve got so many tools and suggestions. I’d love it if you can maybe share one more that, in your experience, you found that it is super transformational for folks in terms of liberating goodness, energy, aliveness, and yet it’s pretty darn easy to do.

Steven Hayes
Well, here’s one that fits a work environment, especially if you’re in a kind of managerial or kind of context, or you’re looked to for leadership and so forth. Take just a moment before that next interaction to take the perspective of the other person, and remind yourself of the values that you want to put into your interaction.

So, let’s say you’re waiting, so 30 seconds before you know the knock on the door is coming, a person is going to come in and talk to you. Just picture them, as a way of preparing, of them walking towards that door, and go outside your body, just like you did with those movies, like Harry Potter had the little light out of his head, and go behind the eyes of that person walking towards you.

What are they feeling? What are they thinking? What do they want from this meeting? What’s hard for them? What are they afraid of? Then come back, and before that door knock comes, what are the qualities that you want to put into that interaction? What do you want to reflect in your behavior? I don’t mean just the goals you’re trying to get to. I mean the deeper purpose that you want to reflect of who and how you want to be in this interaction, and the deeper purpose of this interaction.

But knowing, just for a second, what’s going on in the other person, what they’re bringing into the room. And I do that regularly when students are coming to meet me. I’m retiring now so I’ll stop doing it but I’m going to…I do that before a podcast. I try to be in the position of the persons I’m interacting with, and it grounds the interaction to something that’s bigger than just a performance or kind of just saying stuff to get through.

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

Steven Hayes
I guess one thing I would just mention is that if you view your life as, in part, a task of learning how to be more fully you, this open, aware, and actively engaged mantra can give you a guide. And so, I would just like to leave the idea that science is doing a better job of digging down into what’s the essence of the wisdom traditions, the religious traditions, the best of our cultural traditions, the best of our leadership training, and so forth.

Focus on the really important ones and see how far it takes you. Essentially, viewing part of your job as a continuous never-ending process of learning and sort of peeling back the onion so you can gradually be more fully you, and bring it every day.

Pete Mockaitis
Okay. Thank you. Well, now could you share a favorite quote, something you find inspiring?

Steven Hayes
What I really like, actually, Margaret Mead, who’s a political consultant. I worked with her a long ago before I became a graduate student, a labor organizer, who taught me, which is something like, I’m paraphrasing it, something, like, “Don’t underestimate the power of a committed group to change the world. And, in fact, they’re the only thing that ever has.” So, I like it.

Pete Mockaitis
All right. And a favorite study or experiment or bit of research?

Steven Hayes
Oh, God, I’m going to quote one of my own because my favorite over the last three years is one where we looked at every single study ever done in the history of the world that had a randomized trial focused on the mental health outcome that properly assessed how did change happen. It’s called the mediators of change, it’s geek statistics. We don’t need to walk through that.

It took me three years to do it, 50 people working with me, my colleague Stephen Hoffman, Joe Serochi, Germany and Australia, international team. And why is it important? Because what I’ve just talked about when I said that’s 80% or 90% of everything, learning how to be more open, aware, and actively engaged, but then socially scaling it and taking care of your body. Look, that’s 80% to 90% of everything we know about how change happens.

So, that’s such a small set. I could say that in a long sentence. Time is up. Back to that last comment where your life is a learning thing. I think this is all the studies ever done, no matter what the name, no matter what the goal, let’s learn them. We’ve got a small enough set. We can all work on learning those things.

Pete Mockaitis
All right. And a favorite book?

Steven Hayes
A book that changed my life, actually, was Walden Two, BF Skinner’s book. And I took it not to be a utopian novel. It’s written many years ago. But I took it to be this idea that you could take principles and processes and scale it up even to how we should arrange our world. And wouldn’t that be cool? And I do think we have a chance over the next hundred, 200 years, whatever, of knowing enough about, really, what lifts us up, that we can begin to design our world on purpose and evolve on purpose.

And if you look at our challenges of climate change and immigration, political division, and all the rest, we better get busy with it because we sure got a lot of challenges but we also have awesome tools and kids who are ready to do something really new.

Pete Mockaitis
And is there a key nugget you share that really seems to connect and resonate with folks; they quote it back to you often?

Steven Hayes
Love isn’t everything. It’s the only thing. It’s a rip-off of Lombardi, “Winning isn’t everything. It’s the only thing,” and kind of meant to be a poke at that win-at-all costs. If I’m going to do something at all costs, I’d say love at all costs.

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

Steven Hayes
If you’re interested in my work, just go to my website, it’s just www and my name, Steven, with a V, middle initial C for Charlie, my dad’s name, H-A-Y-E-S. So, StevenCHayes.com. But if you’re really interested in psychological flexibility, or the kind of things we’ve been talking about, you can Google it and find a whole bunch of stuff for free out there. Even the World Health Organization gives it away for free. So, you don’t have to spend anything to learn more about these processes that I’ve been talking about.

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

Steven Hayes
Yeah, I think the challenge is to live your deepest values. That’s the challenge for every single one of us, I think, is how do we become the kind of person where others look to us and see in that values that they would like to have manifest in their life. How do we live our deepest values? And in the area of work, I’ll just say this, if you really want to love your work, do your work lovingly because when I dig down to your deepest values, I don’t want to put words in everybody’s mouth, but whether it’s appreciation of beauty, or contributing something to others, or alleviating suffering, or really making an awesome product that other people can use, to me, those are all phases of love.

They’re about how we support each other in this journey called life. And when you have your work, be about that. Yeah, it’s not always going to be candy land. I don’t mean love your work like smiley face, Ren & Stimpy, happy, happy, joy, joy, morning to night. No, you have challenges. It’s not always going to be smiling and candy land. But love in that sense of meaningful, important, worthy, honorable. If you want to love your work, do your work lovingly.

Pete Mockaitis
All right. Steve, this has been such a treat. I wish you much love and joy in retirement.

Steven Hayes
Awesome. Thank you for the opportunity.