Presence Archives - Page 15 of 53 - How to be Awesome at Your Job

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

Jody Michael
Thank you. It’s great to be here, Pete.

Pete Mockaitis
Well, I’m excited to chat with you about your book Leading Lightly: Lower Your Stress, Think with Clarity, and Lead with Ease. But, first, I was so curious, is it, in fact, true that you have done, over your lifetime, 40,000 coaching sessions?

Jody Michael
No, that’s not accurate.

Pete Mockaitis
Oh, okay.

Jody Michael
It’s over 40,000. I stopped counting a bit back.

Pete Mockaitis
Yeah, over. Yes, okay.

Jody Michael
Yeah, I’ve been doing this a long time, Pete.

Pete Mockaitis
Wow! Well, so I’ve got know, what are some insights about the human condition that just come from that? Are there some patterns you’ve picked up on that you think you have been able to notice, having had this unique experience, that most of us are maybe unaware of?

Jody Michael
Yeah, so I think that when I’m talking to people, because it’s a very select audience, there’s generally three challenges that come up over and over again. And the first category is probably leveling up their leadership to be more effective. People come with that concern all the time – being a better leader, a better operator, a better communicator, embodying a more powerful executive presence.

And then the second area are concerns around emotional intelligence, the need to just be able to read the room, learn how to manage their emotions, effectively deal with people issues, all those internal politics that go on, the different personalities, the bosses. And then, since COVID, what’s coming up more and more is just managing the burnout, the stress, the Sunday night anxiety, both within themselves and really, “How do I help my team?” That’s what comes up.

And what is surprising to me is the person in the room. It doesn’t matter if they’re the CEO, it doesn’t matter if they’re a beginning manager, honestly, they bring a lot of the same based concerns. You would think that that would not be true but it is true. So, you get the stress and anxiety and imposter syndrome from C-suite executives as well as a manager. That surprised me early on.

Pete Mockaitis
Well, thank you. Okay, that is surprising and good to note, and you’ve got the credibility and clout there, having done so many reps here. So, thank you. And I guess that’s, in a way, encouraging in terms of, “Hey, even superstars that have super senior positions are experiencing some of the same things I’m having. And, thusly, it doesn’t mean I’m weird or freakish or broken in any way. This is just part of the human condition.”

Jody Michael
It is the human condition. That’s exactly right.

Pete Mockaitis
Okay. Well, thank you for that. Well, now let’s hear about the book, Leading Lightly. What’s the big idea or main thesis or message here?

Jody Michael
Well, it doesn’t have to be this hard. That’s the big message. When you look at how people are coping today, one out of five Americans are on psychotropic drugs, one out of 20 can’t go to sleep at night without a prescription sleeping pill, and a study that I read just a couple months ago from the World Health Organization shows that the prevalence of anxiety and depression has gone up 25% worldwide, 25% worldwide since COVID.

So, I think it’s fair to say we’re not faring well. We’re not mentally fit or not very mentally fit. And I think this is hard for people to imagine but I want to take you there right. I just want you to imagine that you can go through your day and nothing really upsets you, nothing triggers you, nothing stresses you. Imagine this, yes, Pete, it’s possible. And it’s not because you’re having some super rare problem-free day; it’s that you’re having the same challenges that were there the day before.

What’s changed is you. You’re different. You’re not reactive. You’re not defensive. You’re not emotionally triggered. You’re Teflon. Nothing sticks. That’s leading lightly. And so, my book is a wakeup call. Your wakeup call to help you see how you’re unwittingly sabotaging yourself, your energy, your performance, how you’re making your days harder and more painful and more exhausting than they need to be.

Pete Mockaitis
Okay. Well, that is compelling and exciting as an opportunity and a possibility that this really could be so in our lives. So, then maybe could you share a story so that we can see this in action in terms of a professional who was stressed, exhausted, burned out, overwhelmed and then what they did to turn things around and to lead lightly and be stress-free and untriggered?

Jody Michael
I’d love to. I am going to choose a woman that worked at a Fortune 500 company, we’ll call her Susan, mid to late 30s, ambitious, great at executing, great at delivering projects, perceived as a high potential in the organization. Here’s the problem; she only cared about results. She was intimidating, a driver, just led from stress. She was demanding, dismissive, defensive, and, honestly, no one liked working with her, or for her. Anywhere around this woman was kind of a problem.

So, she was on a six-month performance improvement plan, that’s when we started working together, and so we didn’t have a lot of time to make some pretty big changes in her leadership and how she was experiencing her days, but she worked hard, she took it seriously. She used our MindMastery For Mental Fitness app. And in a few weeks, people started to see her change.

She was lighter, visibly softer. Her meetings became interactive, inspiring instead of how she had been merely directive, which was her style, and people were surprised that she was showing up caring, empathic. She had slowed down. That’s what others saw on the outside. And here’s the message that I want to deliver, here’s what actually happened on the inside – she shifted her perspective.

So, she no longer thought she knew everything. She no longer thought others had a negative intent. She no longer thought she always had to watch her back, so she became more calm, more self-aware, more mindful. And over the next six months, she radically changed how she held her emotions, how she handled her emotions.

So, even if she was upset on the inside, she didn’t show it. She didn’t let that impact how she interacted with others and she became far less stressed. She wasn’t staying up as late at night. She wasn’t moving as fast. She wasn’t talking as fast. She was just more effective. And by the end of our engagement, she wasn’t reactive. She was no longer attacking. She wasn’t defensive. And if she got triggered, she was able to shift out of this triggered state within 60 to 90 seconds without others even being aware of it.

Now, let me finish this story here by telling you, as you can imagine, everyone was worried that she would revert as soon as the coaching engagement was over. I’m right there holding her hand, and that’s what people’s biggest concerns were, her coworkers, but it never happened. Two years later, she broke that glass ceiling at her company, made it to the C-suite, and it was just a far cry from the performance improvement plan that she had on when we first met. So, that’s an example of somebody feeling better internally and all of the people around them getting to experience it as well.

Pete Mockaitis
That’s cool, Jody. Well, that sounds like almost a business-fable type book. We’ve got the drama, “Oh, it’s the end of the line of performance improvement plan. You might be on the way out,” and then, turn around and happy ending. That’s beautiful. Cool. So, you mentioned she worked hard. Let’s zoom in. What does that work look like? If we want to be resilient, mentally fit, stress-free, leading lightly, what are the actions we take to get there?

Jody Michael
Yeah. Well, let me walk you through it. And I think that it’s easiest if I give you an example that everyone can relate to.

Pete Mockaitis
Okay.

Jody Michael
So, here’s what that would look like, and there’s probably not a listener that would not relate to this. You get an email and you know it’s that email, the one that triggers you, and it makes you so angry that you immediately…you sit down, you’re furiously typing your response, and you hit Send, not just Send, you hit Reply All, and it feels so good.

You feel good. You’re sitting there in the moment feeling good, and then two minutes later, you panic. You probably let out a few expletives. And in that moment, you’re wishing you could take back that email. When you’re triggered, when you’re not thinking clearly, you don’t make good decisions. You become reactive, defensive, whatever.

So, my process helps you learn how to manage those moods and those thoughts and those situations, and I have a step-by-step process I called MindMastery, and it’s going to build your mental fitness by disrupting your habitual patterns, and then, over time, it will actually rewire your brain. And so, for people to remember this process, I created a mnemonic.

The first part is ABC, the second part is SEE. So, A stands for assess. The first thing you want to do if you’re starting to rebuild your brain is to assess the moods and the thoughts that you have when you get triggered, and this is super critical. You have to start hearing what you say to yourself. And before I even more on to letter B, I want to make sure that you get one really important concept. The words of the email did not cause you to become furious. It wasn’t the words. What caused you to become furious were the thoughts you had when you read the email.

So, in that example, maybe someone’s sitting there saying, “He’s lying. I didn’t say that,” and that created the thought, or the mood, I should say, of furious. Another person who receives that exact same email directed at them may have the thought, “What? Was I unclear? Did he misunderstand what I said to him the other day?” and they would’ve created a very different mood, a mood of confusion with the exact same words on that email. That’s a critical distinction that, for many people, it really takes a while to embody. So, that’s the first you’re doing, is just assessing, “What did I just say to myself that created this upset?”

B stands for breathe. Breathing deeply, as soon as you start to assess, “What did I just say to myself?” deep diaphragmic breathing, holding it for six seconds, releasing, and then repeating it as you needed until you calm yourself. You’re doing that. And C is you’re choosing. You’re choosing to be accountable for your moods, for your thoughts, for your behavior, for whatever results happen as a result, and you look in the mirror, you ask yourself, “How did I contribute to this situation?” You’re not blaming. You’re not focusing on the other party.

And once you get stabilized with this ABC, the second part of the mnemonic, SEE, this is going to boost your resilience and your emotional intelligence because it’s really getting to the heart of who you are and who you can be. So, the first letter is S, and it stands for spot. You want to spot your current lens, your current perspective that’s driven by your underlying core beliefs. That’s what’s causing your distrust.

E stands for explore. You want to explore other lenses, other perspectives, by being curious, by being empathic, flexible, open. And the final E stands for elect. You want to elect a lens, choose a perspective that is going to allow you to perform at your best in this given situation. And if you engage in this process, my God, I’ve been doing this for over 20 years, refining it, refining it, we’ve got it under 10 minutes a day. If you’re doing it correctly, if you’re doing it eight or more times a day over a long enough period of time, you’re going to feel the difference, you’re going to start to respond differently, and others are going to notice it as well.

Pete Mockaitis
Okay. Well, so then, that eight times a day, that is in response to a stressor.

Jody Michael
That is in response to that app coming at you intermittently, randomly, when you’re not ready and you’re just responding to that app, and responding to ABC, assessing, “Where am I? What is the mood I’m in right now? What are the thoughts I’m having right now?” etc. And it’s going to build your emotional intelligence. It’s going to help you calm down, etc. Now, can you proactively go in when you get triggered? Absolutely. That’s going to help this process go faster, your brain is going to learn it exponentially quicker, and you’re going to get results.

Pete Mockaitis
Okay. Now, refresh us the name of the app is what and how do we get it?

Jody Michael
It is MindMastery for Mental Fitness.

Pete Mockaitis
MindMastery for Mental Fitness.

Jody Michael
And it’s on Google Apps, it’s on Apple, and we were one of the first transformational, if not the first transformational app out there. It’s been out there for 10 years. So, I’ve been doing research on this. I’ve been using this process for over 20 years, and it is a vast majority, a good proportion of those 40,000 one-on-one sessions I’ve done.

Pete Mockaitis
Okay. And so then, with 10 years and research and experience, what sort of…is there some quantified lift on a construct that psychologists would point to, like, “Hey, when you do this, we can expect X percent improvement in Y”?

Jody Michael
I don’t have the X percent improvement on Y. There’s a lot of reasons that will bore your listeners for me to go through, but what we can look at and measure, the second piece of the app is going to measure how quickly you can get yourself out of a triggered state, and if you can sustain it. And that’s what we’re looking for. That’s what I really care about. It’s like, “Look, when you get triggered, can you pause and can we get your amygdala, your fight-or-flight response down so you’re not going to make a leadership mistake, you’re not going to say something you don’t want to say, or take an action or make a decision that’s not good in that moment?”

Pete Mockaitis
Oh, that’s cool. And so, what are some of the kind of like the before-or-after times associated with that?

Jody Michael
Honestly, when you get good at doing…look, when you first start, it’s hard. People will come back and say, “Look, I was in this mood for three days.” And that same person three months later is like they’re in that mood for 10 minutes. You move that out six months later, they’re in that mood for 40 seconds. And at some point, your brain, because here’s what’s really going on in your brain. You’re just following habitual neuropathways. So, when you’re reactive, your brain just wants to take the shortcut. It’s just doing it. You’re not even thinking about it.

But when you stop your brain from reacting, and you say, “No, no, I don’t want to go down that path, that well-worn path. I’m going to create a new path,” over time, that new path that you repeat is going to be a well-grooved path and, at some point, your brain is going to shift over and go down the new pathway. And that’s how change, deep systemic change happens. And that’s what’s exciting because mental fitness, unlike physical fitness, if you do it long enough, it just stays with you. It’s just your new 2.0 version of you.

Pete Mockaitis
Okay. Well, so let’s maybe walk through an example. Let’s say the app zings me or buzzes me, and I am feeling stressed because my two precious children, three and four years old, are being kind of squabble-y, they’re like just not playing well together, just sort of saying, “Give me this, give me this. Waah, I know this is mine. Waah,” crying and being loud, and I find that stressful. I’m just like, “Aargh, just knock it off.” And so, one of my life goals is to never scream, shut up my children, and, thus far, four and a half years in, I am batting a thousand.

Jody Michael
Are you failing at this?

Pete Mockaitis
No, I’ve managed to, not externally, articulate that. But, internally, I’m just like, “Aargh! Knock it off!” It really does feel visceral in terms of these are loud noises and unpleasant emotions being kind of broadcast toward me, and it’s sort of like I have some responsibility here as they’re my children, and it’s sort of like, “I should probably do something.” What I should do is not completely clear but I’ve got some ideas, but mostly I guess, you could say I’m stressed, I’m triggered, I don’t care for this. And so, here we are. Let’s walk through it.

Jody Michael
Let me help you.

Pete Mockaitis
Let’s do it.

Jody Michael
Let me help you, yes. First of all, you said something very important that I want to, if I was working with you, I would make this correction. You said you were stressed because your kids were acting out, or whatever you were saying. You’re not stressed because your kids are acting out. You’re stressed because of what you’re saying to yourself while your kids are acting out.

Because I’m sure, Pete, there are times when the kids are acting out, and you’re just thinking, “Oh, they’re adorable.” You’re maybe more rested, maybe there’s something happening in your space that the kids aren’t annoying you in that moment in the same way they did the day before. Is that true?

Pete Mockaitis
Yeah, happens. Yeah.

Jody Michael
Okay. So, that’s the critical point that I would coach you on. It’s like, “What are you saying in that moment when the kids are acting up?” That’s what’s creating the stress. But an even faster way to get out, because you don’t want to deal with this, you just don’t want to feel that way, is a trigger hack. And it’s something really simple, and it is underused, this skill. And it’s breathing.

Remember when I talked about, just a moment ago, that deep diaphragmic breathing, most people don’t do this right. But this is the fastest way to get out of a triggered state, is to…I’ll show you how to do it right now. Let’s just do it together. Put your hands on your lower abdomen, below your bellybutton. Take it in as much breath as you can, breathe in. Make sure your belly goes out. This is where people don’t do it right. Hold it, one, one thousand, two, one thousand, all the way to the count of six, one thousand, and then release.

So, while your kids are acting out, you’re going to do that, and you’re going to do that repeatedly, probably will only take you three or four times to do that. And guess what? At six seconds, you have 20 seconds or 30 seconds, you will feel amazingly different physiologically when you do that. That is the fastest way to calm yourself down.

Pete Mockaitis
Okay. And I want to dig into that a little bit. So, there’s the hold for six seconds. Does the pace at which I inhale matter, it can be fast or slow?

Jody Michael
It doesn’t matter. As long as your belly is really, really…you can’t put anymore oxygen in, that’s super important.

Pete Mockaitis
That’s funny, that actually feels a little stressful when I’m just like, “Ahh, I might burst. This is so much air all up in me.”

Jody Michael
That’s funny.

Pete Mockaitis
Is that okay or do I want a little bit lesser than that?

Jody Michael
It’s okay. It’s okay. No, it’s actually great. You know what’s actually happening when you do that? Let me explain what’s happening and why that’s so effective. When you get…let’s call it “stressed by your kids,” your whole body tenses up and you go into what is called a catabolic state. You go into some negative state where you’re dumping chemicals, not good chemicals, into your body. And what happens is your amygdala gets triggered. You go into fight or flight even in a small situation like that, and you’re not optimally thinking straight because that’s overtaking your brain.

And while that’s happening, your focus gets narrow and all you can hear is your kids, so you start to focus just on your kids, everything else goes away. When you breathe like that, it disengages the amygdala. Now, it might not do that in the first six seconds, but maybe in the second six seconds. And what happens then is it re-engages the front of your brain called your prefrontal cortex. And why that’s important is that’s your executive functioning part of your brain.

And so, you are immediately stopping the coursing of the negative hormones in your body, your body is basically going, “Oh, there is no stress.” There is no stress because, physiologically, you couldn’t do that. You could not breathe deeply like that if there was a tiger in the room that was about to kill you. So, it confuses your brain, and says, “Oh, there is nothing stressful here. Relax. There isn’t something stressful.” And that’s why, so quickly, your body can come into homeostasis, and much quicker than thinking through it.

Pete Mockaitis
Okay. And then, likewise, with the exhale, is that any pace is fine?

Jody Michael
Any pace is fine.

Pete Mockaitis
Okay. And the six seconds, would seven be even better?

Jody Michael
Six seconds is based on research. So, this is the quickest you can get out of a triggered state physiologically is when you breathe that way under stress and you hold it. That’s what the research shows. So, I think that’s where that comes from, the six seconds.

Pete Mockaitis
All right.

Jody Michael
It’s not going to get hurt you to hold it at seven. It’s just hard to hold it for seven.

Pete Mockaitis
And I guess it will elongate it by a whole four seconds if I’m doing this four times.

Jody Michael
Yes.

Pete Mockaitis
I can’t spare that time. Okay. So, there’s the breathe. And then the choosing?

Jody Michael
Yes. And then you’re choosing to be accountable. Your kids didn’t do this to you, Pete. You created the stress. The kids are just playing. They’re just acting out. They’re just being kids.

Pete Mockaitis
All right.

Jody Michael
So, you have to then, at just that juncture, when you choose accountability, you have the opportunity then to be in control of your emotional state rather than looking at the kids are the issue. Now, you can still go over there and say, “Hey, guys, calm down. Let’s stop. Time out,” but it’ll be in a different emotional state than it would be if you didn’t do this, of course.

But really, what it is, is that self-awareness…well, see here, this is a good, probably a quote, is that you don’t get stressed; you create stress. You don’t get overwhelmed; you create overwhelm. And most of us are blind to this that’s why it’s so hard for us to process this. It’s just nonsensical because we don’t understand how we’re doing it.

But once you understand how you’re doing it, you get in control. You get in control of lowering your stress levels to amazing levels, and you think it’s not even possible, especially someone who’s very reactive, they’re thinking, “I can’t do this.” But when you are re-training your brain, you can do this, and it makes you really feel in control.

Pete Mockaitis
And that’s intriguing. When you talked about overwhelmed, I’m thinking that overwhelmed, on the emotional level, I can say it feels a certain way, like physiologically, so there’s that. And then there’s also overwhelmed in terms of just like a sheer resource issue, like, “This thing is important to me and the time available to complete it is short, and my resources are scanty, and, thusly, I feel…” I don’t know if you want to challenge my thusly, “And I feel stressed, worried, overwhelmed about this situation here.”

So, I guess you’re drawing the distinction that being resource-constrained and working on something important that is potentially at risk of not being completed on time or at sufficient quality is distinct from an emotional sense of overwhelm.

Jody Michael
It is distinct from but I want to tell you that you could have the same volume of work, you could have the same limited resources, you could have a boss that is very difficult, and you can come to me, and I’ve had this situation happen, I can think of this vividly. I had a woman come to my office, and say, basically begged me to give her permission to quit her job, like I was mom or something.

And I said to her, “No, you have to take my full day MindMastery workshop first, and then let’s work it, then I will address this question in two months, three months, and we’ll see if you feel that way.” Now, of course, she could leave her job. Of course.

Pete Mockaitis
Right. You don’t own her.

Jody Michael
But she asked me, and I said, “Don’t think you’ll actually want to leave your job.” And I will tell you that within a couple of months, I said, “Okay, you know you’re going to go back to school in six months, you have enough resources. If you want to quit your job, you could certainly quit your job.” And she said, “Why would I quit my job? It doesn’t stress me anymore.” That’s the difference. Because what’s creating the overwhelm isn’t the amount of work you’re getting. It’s what you’re saying to yourself. Look, every single day, you spend somewhere between…you have somewhere between 6,000 and 50,000 thoughts a day.

And the National Science Foundation tells you, does research, and says, “You know, those 6,000, 50,000 thoughts that you have every day, 80% of them are negative, 80% of the thoughts that you’re thinking are negative,” meaning you’re spending most of your day stressed, overwhelmed, frustrated, anxious, burnt out, and I think most people can relate to that, especially over the last couple of years, but what is actually creating the overwhelm is you, sitting there, saying, “Oh, my God, don’t give me one more thing. Are you kidding? You’re giving another piece. I have another deadline. I can’t make this. I don’t have time. God, I don’t have time. I don’t have time.”

That research also showed that 80% of the thoughts you’re going to think today are the exact same thoughts that you thought yesterday, and the day before, and the day before. So, we are running this script that we don’t even hear in our subconscious. And if you walk around all day and say, “I’m tired. I’m tired. I’m tired,” you’re not hearing yourself say that, “I’m overwhelmed. There’s too much to do, etc.” You start to have a mantra, and that creates overwhelm or stress.

Otherwise, if that wasn’t true, Pete, everyone at a certain workload would get to the place where they’re overwhelmed. Everyone. And that’s not true. Some people have a far higher capacity than someone else, and some people just feel like they’re Teflon, they just don’t get overwhelmed. They just power through or they’re really having very different conversations about the work that they’re doing.

Pete Mockaitis
Okay. That’s cool and exciting and compelling. Intriguing, six to 50,000 thoughts is quite a range. Some people thinking eight times as many thoughts as others.

Jody Michael
Yeah, there’s so much controversy around that. There’s different research out there, so I don’t know what the true number is but it ranges from all this.

Pete Mockaitis
Okay. So, it’s not so much that some people are thinking eight times as many thoughts as others, although maybe they are.

Jody Michael
Yeah, that’s pretty funny.

Pete Mockaitis
Versus how are counting a thought. Okay. And then I’m thinking about 1,440 minutes in a day, maybe a 1,000 conscious minutes in a day not asleep. I buy it, six to 50 thoughts per minute. That sounds about right. Okay. So, we got the ABCs. And how about the SEE now?

Jody Michael
The SEE is spot your current lens. What’s the perspective that’s driving this core belief? And the belief is your kids. The core belief that you’re having there is annoyance, your kids are making you crazy, your kids are stressing you out. So, you’re looking at that lens and saying, “Okay, is that perspective helpful for me to get in control, to be my best self in that moment?” Let’s just call it, “To be the best parent I can be, is that the best perspective I could have in that moment?” Chances are it’s not.

And then the second E, explore, is, “How else can I look at this?” Well, you might look at this empathically from your kids’ point of view. They’ve been cooped up all day and they’re just trying to expend energy. So, you look at the kids, and, “Oh, they’re just kids. Kids will be kids,” let’s just say. You’re looking for a lens where you could be empathic, where you could be curious, where you could be more flexible to the situation rather than the narrow lens of, “These kids are making me crazy right now. I’m stressed.”

And then the final E stands for elect. Now, choose the right lens for you. Whatever that is in that moment, what perspective is going to allow you to perform at your best as a parent in this given situation? And what that might be for you, Pete, in that moment? How else can you look at that?

Pete Mockaitis
I suppose what I would say to myself would be kind of an exploratory question-problem-solving thing, like, “What needs are not being met for these children such that they are in such a mood? Are they tired? Are they hungry? And how can I help meet that need?”

Jody Michael
Yeah, that’s great. HALT, right, hungry, angry, lonely, tired, right?

Pete Mockaitis
That’s good. Okay, thank you.

Jody Michael
That’s a great parenting skill, HALT, yes.

Pete Mockaitis
Well, so then thank you for that. That’s cool. Let’s do another rapid-fire example of someone. They’re at work, they’ve got some things in their to-do list, and they’ve been procrastinating. There’s a couple items that, ugh, I’ve got to watch what I say around, you know, Jody. I want to say it makes them stressed, just like, there are a few items on the to-do list.

When they look at them, they go, “Ugh, that does not feel pleasant. I don’t want to do that,” and they feel a sensation of reduced motivation, energy, sudden burning desire to check the news or social media or email instead of facing down that thing. Can you walk us through in rapid fire the ABC, SEE, and how things might go down here?

Jody Michael
Yeah, I could. Let me do you one better though. Let me shock people by saying procrastination is a conversation.

Pete Mockaitis
Shocking. Shock us.

Jody Michael
And so, what I mean by that is we tend to think about the lack of action as the foundation of the problem. But what’s really driving the habit of procrastination is, again, the conversation that you’re having with yourself right before the action of procrastination. You’re saying something like, “Ugh, I’ll do this later,” or, “Ugh, I don’t have time right now,” or, “I’m too tired,” or, “I don’t feel like it.”

And if you listen to yourself, I guarantee you, if you listen, you’re going to hear that you’re having the same conversation with yourself over and over and over again. If you catch that conversation right in that moment, and change the conversation, that’s what’s going to actually conquer the habit of procrastination. So, that’s why I wanted to go just one deeper.

Pete Mockaitis
That’s good. Thank you.

Jody Michael
So, what would you do A for assess? You would say, “Okay, what am I feeling like right now? I’m feeling like I don’t want to do this. I don’t feel like it.” That’s kind of like avoidance. Maybe that would be the mood state. “And what’s my thought? My thought would be I don’t want to do this, or not now.” Something to that effect.

And then, while you’re doing that, you’re breathing because you are triggered in that avoidance, or checked out, and you say, “Okay, I’m going to be accountable not just for my moods but for my thoughts and behaviors.” So, right there, you’re choosing, “I can bigger than this moment of procrastination.” So, now you’re going to look, you’re going to, S, spot your current lens or perspective, and what’s driving this.

What’s driving this belief is probably you don’t want to do the thing that’s in front of you, so there’s some belief about it’s hard, or, “I have anxiety about it,” the thing that’s in front of you. So, there’s some belief about, “It’s hard,” or, “I have anxiety about it.” That’s why people generally avoid.

Pete Mockaitis
“I might screw it up.”

Jody Michael
Yeah, “I might screw it up,” there’s something like that. And then you explore another lens, the E for explore, and then you ask yourself, “Is that really true? Is it really true I’m going to screw this up? No, I have no historical evidence that I’m going to screw this up.” Okay, then final E, elect, how else can you look at this? “Every time I work with numbers, let’s say, I get anxious. That’s what this is about.”

So, let’s shift that lens and create maybe a competition, “Let’s see how fast I can get this done.” That would shift your whole, “Let’s make this a game. Let’s see how fast I can get this done. Let’s tackle this because as soon as I get this done, I can go and do something more enjoyable.”

Pete Mockaitis
That is good. And then what comes to mind is, “Oh, well, if I don’t want to do it, then by conquering this thing, I will feel all the more victorious and unstoppable in my pursuits.”

Jody Michael
Yeah, that is a favorite habit of mine, to be honest with you. At the beginning of my day, I do the thing I want to do least first because if you don’t want to do something, you avoid it, you dread it. It’s going to be an energy drain that’s just going to hover over you subconsciously all day long. It’s like this invisible weight that I’m carrying. On the other hand, if I get it done first, I’m immediately rewarded with a burst of energy, which is a great way to start the day. So, that is a habit that I started many years ago and I love.

Pete Mockaitis
That’s good. I think Brian Tracy has got a book Eat That Frog about this very notion.

Jody Michael
Yes. Yes.

Pete Mockaitis
Beautiful. Well, Jody, tell me, anything else you want to make sure to mention before we hear about a few of your favorite things?

Jody Michael
Yeah, you can’t change what you don’t see, and you think you see more than you do. There’s a research study out by Tasha Eurich presented in her book.

Pete Mockaitis
Oh, we had her on the show.

Jody Michael
Presented in her book Insight. And 95% of people think they’re self-aware, only 10-15% are. And in my experience as an executive coach is that it’s absolutely dead-on. Even people that have high emotional intelligence are not as self-aware as they think they are, and it’s fascinating to see that. That surprised me.

Pete Mockaitis
Beautiful. Well, thank you. Now, could you share a favorite quote, something you find inspiring?

Jody Michael
Oh, yeah, I love this quote, “Life isn’t about finding yourself. Life is about creating yourself.” George Bernard Shaw. And I love it because it’s empowering, it’s hopeful, it’s proactive. It’s the opposite of victim mentality and it’s poignant. It has rich applicability to my life and to the work that I do with others, so I love that quote.

Pete Mockaitis
All right. And a favorite book?

Jody Michael
Self-Deception and Leadership by The Arbinger Institute. You’re familiar with it, yes? That’s great.

Pete Mockaitis
That’s a good one. I listened to the audiobook and so I always hear it, “You’re in the box.”

Jody Michael
Yes. Yes, get out of the box.

Pete Mockaitis
And a favorite tool?

Jody Michael
Oh, I love Muse. I think it’s the best meditation tool out there to learn to meditate. It’s a headband.

Pete Mockaitis
Are we talking about the brain-sensing headband?

Jody Michael
Yeah, love it.

Pete Mockaitis
I’ve got two of them.

Jody Michael
Oh, yeah, that’s great.

Pete Mockaitis
It is fun. It’s fun.

Jody Michael
No, I really think it helps people learn to meditate exponentially faster. I really believe that.

Pete Mockaitis
Well, yeah, the audio feedback is great. I prefer the campfire sound myself. And I also like the number-y aspect because meditation is kind of like a noncompetitive thing, and, nonetheless, I like to know, “Am I getting better here?” And I could see the birds and how I’ve got more. And there’s a great article, we’ll link to it in the show notes, about someone hosted a March mindfulness meditation competition.

Jody Michael
Oh, my God, that’s hysterical.

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

Jody Michael
My website JodyMichael.com. That’s Jody with a Y, not an I, and Michael just like the first name, no S at the end.

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

Jody Michael
Watch your words. Create awareness around the words you use. Words are powerful. Your words are creating your moods, your feelings. Those moods and feelings are driving your behavior. And your behavior creates the results that you end up getting or you don’t get. That’s the power of words. And, again, I’m not just talking about the words you use when you’re speaking to others. I’m particularly talking about the words that you say to yourself. Your thoughts.

If you can uncover your thoughts, hear your thoughts, understand how your thoughts are self-sabotaging, and then choose to reframe those impending thoughts with more helpful thoughts, it will change the trajectory of your leadership and your life, just as it has done for many of my clients.

Pete Mockaitis
All right. Jody, thank you. This has been a delight. I wish you and your book Leading Lightly all the luck.

Jody Michael
Thank you, Pete.

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

Susan Cain
Thank you so much, Pete. It is awesome to be here.

Pete Mockaitis
Well, I’m excited to dig into your wisdom and some insights from your latest book Bittersweet: How Sorrow and Longing Make Us Whole. And congratulations on hitting number one on New York Times’ Best Seller list, that’s pretty fantastic. Good job.

Susan Cain
Thank you so much.

Pete Mockaitis
But maybe, first, I’m dying to know, and I think many of the listeners are as well, so you’re also quite famous for your book Quiet: The Power of Introverts in a World That Can’t Stop Talking. And you do public speaking all the time, and I understand that wasn’t your favorite thing to do. Could you maybe tell us how you found some growth and development there? And did you learn to enjoy it all the more?

Susan Cain
Oh, God, yeah. I mean, so you have to know where I was starting from because it wasn’t just that I didn’t enjoy speaking. It was that, like, I can sometimes literally vomit before a speech, and I would always lose five pounds in the week before a speech because I couldn’t eat and I couldn’t sleep. Like, it was very intense. And I used to be a lawyer before I became a writer, so during all that time I was a lawyer, I just gritted my teeth through that suffering.

But then when I became a writer, and like I really cared about getting my message out. I didn’t want my phobia to stand in the way, so I kind of tackled this issue that I had. And here’s the secret, and what I’m about to say applies to any fear that your listeners might have, any fear. The way to overcome any fear is you have to expose yourself to the thing you fear, you can’t hide from it, but you have to do it in very, very small, very manageable doses.

So, you can’t start by giving a TED Talk if your fear is public speaking. You have to start by going to the nicest Toastmasters meeting you’ve ever seen. Or, in my case, I went to this seminar for people with public speaking anxiety, where everybody was really nice and all you had to do was, like you’d start by this really small exercises. Like, the first day, you’d get up and say your name and sit back down, “Congratulations. You’re done.” 

And you’d ratch it up little by little by little by little by little from there, and, in this way, you’re basically training your brain that the thing that it reacted to, as if it were a saber-toothed tiger, you’re basically training your brain, “Oh, it’s not a dangerous tiger. It’s a daffodil, and it’s okay.”

Pete Mockaitis
That’s cool.

Susan Cain
Yeah. And so, it’s just sort of a long process but anyone can do it. That’s the great news.

Pete Mockaitis
As I put my brain in that situation, I think one of the funnest parts for me would be just creatively ideating and trying to determine what might be that next super tiny step. And it’s so funny, it’s just like, I’m thinking about virtual reality, like you can’t do it for real. You can even do it there. So, that’s nifty.

Susan Cain
It’s interesting to me though that you described that as fun. So, let me ask you this. Were you ever a nervous public speaker, or no? And the reason I asked this is because I never would’ve described the process as fun while I was in it. It was more like something I needed to do.

Pete Mockaitis
I don’t think the doing it is as much fun so much as the thinking, “Oh, there is a super tiny step. That’s something I could feel like I can get a victory on that is not terrifyingly overwhelming.”

Susan Cain
Right. Right. Right.

Pete Mockaitis
But, yeah, the doing would be difficult. I’d say I never had the vomits pre-public speaking but I…

Susan Cain
I never heard it called the vomits.

Pete Mockaitis
But I did…I certainly felt nerves. And I guess I somehow managed to convince myself that I was excited and then I believed it, and it’s a rush. I remember a speaking mentor said, “When it comes to public speaking, it’s like, man, sometimes there’s this electricity and sometimes you get electrocuted,” in terms of how it seems to go, and that’s been my experience. I’ve had some talks that didn’t go as well.

And, in a way, those have been super helpful in terms of taking a real good look, like, “What went wrong there?” And all of it was sort of like assumptions I had made about the audience in advance, like, “Oh, they’re not already jazzed about this topic,” and it’s more of a general audience, and so it’s oopsies, lessons learned. But one fun thing about talking about on How to be Awesome at Your Job is all the listeners already care about being awesome at their jobs, so we got that covered.

Susan Cain
Right. Yeah, so you already know what they’re excited about, hearing about. Well, I’ll give one other public speaking hack that I think is really huge for people who are afraid of public speaking, which is that if you are afraid of it, it is because you are attuning excessively to being judged. You’re like your relationship with the audience emotionally is that they’re the judge or perhaps the executioner, and you’re like the penitent before them. That is not a helpful relationship obviously.

What I would try to turn that into is to think in advance, like, “What…” from your heart, like really think at a heart level, “What is it that I want to convey? What can I say that’s going to be truly helpful today? Even if it’s just helpful to one person in the audience, what could I do that could truly elevate someone’s life?” And then you’re going out there in the spirit of like, “What can I give?” as opposed to “How will I be judged?” And it’s a completely different energy. Completely. It’s very transformative.

I don’t find that that works if you’re in a state of extreme, extreme anxiety, but once you get to the point where it’s stamped down and you’re in the realm of manageable butterflies, shifting your energy that way is really transformative.

Pete Mockaitis
Oh, beautiful. Well, Susan, you’re already providing fantastic insights, and we’re not even on the main topic yet, so this is going great. Well, all right, tell us, Bittersweet, could you maybe kick us off by sharing a particularly surprising discovery you made while researching and putting this together that has been really striking for folks?

Susan Cain
I think our culture, I know our culture, is so confused, so kind of bedazzled by the idea of being positive at all times that it doesn’t have the ability to distinguish between this incredibly productive and creative state of bittersweet melancholy versus clinical depression. We don’t have a language for distinguishing between the two. We don’t have a way of thinking about it.

Even if you look in the field of psychology, you’ll find psychologists talking about this around the edges but in the center of the field. And yet, like the state of bittersweet melancholy that I’m talking about in my book is one of the greatest power sources that we have of creativity and of human connection, and of a sense of self-transcendence and spirituality, so lots of the goodies that lots of people want, both for their work lives, their creative lives, their emotional lives, and yet we’re living in a culture that’s telling you that the only way to get there is through a kind of relentless upbeat optimism. And that’s just not true.

Pete Mockaitis
All right. That sounds like a thesis statement. I love it. Well, then could you paint a clear picture for us and draw as bright a distinction as we can between depression and bittersweet?

Susan Cain
Yeah. So, with depression, you’re in a state where it’s a kind of emotional black hole. You’re in a state of despair. You’re in a state of hopelessness. You’re not in a state of like being in touch with things. You’re in a state of like, “I’m worthless. Life is hopeless. I’m cut off. There’s nothing to be done.” When you’re in a state of bittersweetness, you’re acutely aware of both the sorrow and the joy in this world, and the fact that they’re forever paired but with that comes an acute awareness of beauty and an ability to transform pain into beauty.

So, it’s actually a very hopeful state. It’s a state of meaning. It’s the reason that after 9/11, for example, we suddenly had a lot of people signing up for jobs as firefighters. And after the pandemic, we’ve suddenly had a lot of people enrolling in medical school and nursing school. And neither of those responses make sense on their face. That’s kind of like here are people reacting to a dispiriting and dangerous situation by signing up for more danger, like signing up to be at the heart of the danger.

But what they’re really doing is they’re turning in the direction of meaning, which is what people have the capacity to do. We have the capacity to respond to life’s difficulties by turning in that direction of meaning in our careers and in our life orientation.

Pete Mockaitis
Thank you. And I love it if we could continue of painting a picture of what you call bittersweet. I guess as I’m thinking about 9/11, for instance, and where I was and what’s going on, like I felt confusion, sadness, shock, anger. It wasn’t like bittersweet as like, “Oh, my baby is growing up,” and so that’s what I first think about when it’s like, “Oh, she doesn’t want to be held as much,” or kind whatever. And so, that’s kind of what leaps to mind when I have the word bittersweet to me. Can you unpack a bit more of the vibe, the texture, the look, the sound, the feel of bittersweet as you describe it?

Susan Cain
Yeah. And actually, the example of your baby growing up is, I think it’s a fantastic example because bittersweetness really is…it’s about, as I say, the pairing of joy and sorrow, and the fact that that’s what this life is, but it’s also about the recognition that everyone and everything we love most will not stay the same, will not live forever, all of that. And then what comes with that is this beauty.

I have a bittersweet quiz that it’s at the beginning of my book and it’s also on my website for people who just want to take it quickly, which is SusanCain.net but I can give you a few questions from it to give you a sense. So, one question is, “Do you react intensely to music, art, or nature?” Another question is, “Do you draw comfort or inspiration from rainy days?” That’s sort of like cozy, poetic, rainy day vibe. And another one is, “Do you like sad music?”

We actually know that people listen to the happy songs on their playlist about 175 times, but they listen to these sad songs 800 times. And we know that it’s the sad music that gives us the goosebumps and the chills as opposed to the happy music. And I love the happy music and the dance music is great. It’s just that there’s something in that vein of art created with a tinge of melancholy that gets people in the real heart. It’s just something for creatives to know, in general. It’s like sort of the secret to the creative sauce.

Pete Mockaitis
Yeah. When you talked about happy and sad songs, I think that really does nail it because I’m imagining like your wedding playlist, like, “Too high,” “Hot damn.” So, there’s that, and so that’s fun. But then as I’m thinking, like sad songs, the first thing that came to mind was “Champagne High” by Sister Hazel, which, if you look at the lyrics, it’s really heart-wrenching.

It’s about a person who is at someone else’s – geez, I’m getting choked up – he’s at someone else’s wedding that he was in love with, and he had hoped to reconnect but it just didn’t quite work out, like, “Dude,” like, “Whoa.” Like, if you put yourself there, it is deeper and it’s hitting the heart. And, at the same time, it’s not all just gut-wrenching tragedy. It’s like, “Ah, we had something beautiful, didn’t we?” And so, there it is.

Susan Cain
Yeah, because what you’re really talking about is longing, which is the real key to human DNA. That’s really what drives us at the end of the day. Look at every single religion, they’re all about the longing for the more perfect and beautiful world. It’s like you’re longing for the Garden of Eden, you’re longing for Mecca, you’re longing for Zion.

The Sufis long for the beloved of the soul, that’s what they call the divine. And then we do that creatively, too. We have Dorothy is longing for somewhere over the rainbow. That’s really what glamor is, if there’s anybody listening, where you’re in a kind of glamor field, and that’s what you need to understand what glamor really is.

Glamor is like a pictorial representation of that perfect state, of perfect love, and perfect beauty in an otherworldly sense that we long for. That’s why there’s the kind of iconic image of the shiny convertible driving around the bend to nowhere. And inside the convertible, sits the beautiful couple, and it’s like a representation of this perfect love, and they’re driving around the bend to the perfect unseen. That’s what drives people.

Pete Mockaitis
And what’s interesting, as I think about such a scene, one’s emotional response would be, “Ahh, I want that.”

Susan Cain
Yes.

Pete Mockaitis
Or, “Oh, I’ll never have that.” And then maybe that’s the distinction right there. The latter, I don’t know if it has a bit of hopelessness going on. And so, it’s interesting, like what we’re talking about is so deep and human, it almost feels inappropriate to, I don’t know, weaponize or utilize this, but that’s what you’re saying. It’s, like, it is a force. And so, if we think about the context of people wanting to be awesome at their job, how do we tap into this in a way that we find brings about more wholeness and awesomeness?

Susan Cain
Well, first of all, if you want to understand your co-workers, you have to understand, which is one of the, obviously, the great ways of being awesome at your job is to work well and really care about the people you’re working with. You have to understand this is at the heart of their nature and it’s at the heart of your nature, too. And it creates spaces for people to show up that way, if you’re a team leader, for example.

But, also, it’s like, let’s say even before you get to your job and you’re thinking about what the right job is for you, and maybe you’re not sure, and maybe you don’t know if you’re in the right job or if you’re even in the right career, I would ask yourself, like, “What do you long for? What are you longing for?” And pay attention to the symbols in your life.

If it’s okay, I’ll tell you a quick story from my life to sort of illustrate what I’m talking about. So, I used to be a corporate lawyer before I became a writer, and I was totally in the wrong field for me but I got really caught up in it, the way one does. You know how it is. You’re like in a field and then everyone you know is in that field, and you’re doing it 24/7, so you’re living in this hermetically sealed bubble. You can’t see outside of it.

So, I was caught up in it, I was trying really hard to make partner, I was working all the time for years. And then this day came when a partner in the firm…I wrote all about this. He came and he told me I wasn’t going to be making partner. And, at the time, like I received this news as a catastrophe but I went home the next day, or a little bit after that, I left the firm. I took a leave of absence and a few weeks after that I ended a relationship, a seven-year relationship that had always felt wrong.

And so, now I’m like floating around, like no career, no love, I’m in my early 30s, and I’ve fallen into this relationship with another guy. He’s a musician, he’s a lyricist, a very lit up type of person, and it becomes a kind of obsession, and I can’t shake it, and I can’t stop thinking about him. There’s nothing I can do to extricate myself from this obsession.

And then a friend of mine says to me, she’s like, “If you’re this obsessed with this person, it’s not only because the person himself. It’s because he represents something you’re longing for. So, what are you longing for?” And it was like the minute she said that, I knew the answer. He was a musician. He was, like, he represented this life of art and writing that I’d wanted to be part of. Since I was four years old, I’d wanted to be a writer, and I had put all that on hold for decades.

And as soon as I understood that, the obsession fell away, I started writing for real, and that was it. That’s a kind of dramatic version of it but I think we can all be asking ourselves those questions all the time. Like, you’re working really hard so that you can get a house. Like, what does the house mean to you? What does it symbolize to you? What are you longing for? And make sure you’re orienting your life around, really, what your heart’s longing is telling you because career years have a way of adding up really quickly, and you want to make sure you’re putting them in the right direction.

Pete Mockaitis
And we can often take such wildly circuitous routes to what we’re longing for. Like, did the musician relationship end up working out?

Susan Cain
No, no, and that was fine.

Pete Mockaitis
Yeah, I thought…I didn’t want to, ”Yes, he’s my husband.”

Susan Cain
No, no, no, it was actually not so long after that that I met my husband. It’s all good, happily ever after.

Pete Mockaitis
If we’re doing something in order to meet another longing, which you may be aware of or not aware of, we could probably be better served just by going directly after that which we’re longing for.

Susan Cain
If you knew what it was.

Pete Mockaitis
Well, yes, that’s where I’m going next. What are your pro tips on surfacing that?

Susan Cain
Well, most of all, really, to pay attention to what it is. Like, what is the key question that you keep asking yourself? What’s the thing that you’re staking everything for? What does it mean to you? What does it mean to you underneath it all? What’s the life you truly want? What does home look like to you? I would ask yourself that question. Getting to this fundamental, like, existential longing that we all have. We’re all longing for home in some kind of way. That’s how humans are designed. So, what does home look like to you?

Pete Mockaitis
And could you share with us a few articulations of that from folks that you’ve spoken with, heard about, talked to?

Susan Cain
Gosh, let me think of some good ones for you.

Pete Mockaitis
I guess what I’m saying is I imagine you’d say, “What I’m longing for is a Ferrari.” It’s like, “Hmm, that’s probably quite not the core of it.”

Susan Cain
Well, it’s funny that you say…that you give that example of the Ferrari because I actually wrote in the book about this seminar that I attended about longing for love. It was given by this great writer, Alain de Botton, and he actually gives the example of a Ferrari owner. It’s like very often the person who’s buying the Ferrari, they’re not necessarily after the Ferrari. Like, they’re after love and admiration. That’s often what’s motivating them.

So, it’s like always looking two or three steps underneath. Very often, when you feel like absolutely driven by something, there’s often something going on underneath it, to ask yourself what the true motivation is, what the true source is.

Susan Cain
So, here’s another example of somebody who I interviewed. So, she had been working at an international consumer goods company, doing sort of consumer research for some years. And, in this work, she…part of what you do with consumer research is you’re listening to the stories of your consumers, you’re asking them a lot of questions, which is something she found that she loved doing. She loved listening. She loved drawing them out. She loved hearing their stories. And the more she did this and the more she listened to the women’s stories and the women’s dissatisfactions, the more with their lives that they were talking to her about, the more it tapped some kind of like a primal longing in her to go back home – she was from the Middle East originally. She had come from a family where there’d been a lot of suffering and abuse of the women in the family, and she realized what she wanted to do was like a kind of healing work of the kinds of women who had been in her family, who these women in the consumer research job had reminded her of, that they kind of set this longing, a light in her.

And so, she goes back to the Middle East and she starts…and I’m being vague about where she’s from because she doesn’t want me to use her name, but she starts a not-for-profit where she’s helping refugees and helping former women prisoners, and she’s doing this work for them but what she’s really doing is trying to correct some of the wrongs that had been done to the women of her family. And it was like that was when she started to feel whole is when she did that kind of work.

Whereas, the whole time she’d been at the consumer research firm, she was like fascinated by the stories but felt a kind of a kind of…she called it like a numbness and a deadness inside, and she started to come alive when she did that kind of work. But what ignited in her was the moments of listening to these women’s stories and realizing that was like touching off the longing in her.

Pete Mockaitis
So, is that kind of the pathway that often goes when you zero in on the longing and then you go pursue that well, wholeness and aliveness is on the other side?

Susan Cain
It often is on the other side, yeah, because it’s telling you like where your sense of the love that you’re seeking, the full love that you’re seeking, where it is for you. The moments that you have longing are often a clue to what those are. Just the way, like by analogy, if you pay attention to the people who you envy.

Like, envy is not such a nice emotion but it’s an incredibly instructive emotion because, like with career envy, you’re not going to have career envy over somebody who has a job that you don’t want. You’re just going to feel happy for that person. If you’re feeling envy, you might feel ashamed of yourself for feeling that way but it is a great clue that they’re doing something that you wished that you were doing, so it’s a great sign. And longing is the same way, the same type of sign.

Pete Mockaitis
And so, there are many flavors of longing but is love at the root of them all? Or, is that kind of one of several kind of key flavors or archetypes?

Susan Cain
I would say there’s different manifestations of the same thing. For some people, it looks more like love, and for some people it’s more like beauty, and for some people it’s more like truth. But it’s this sense of like what perfection looks like to you, like a kind of otherworldly perfection.

Pete Mockaitis
And so, this wholeness, how do you know when you got it?

Susan Cain
You just know.

Pete Mockaitis
I thought you’d say that.

Susan Cain
You just know, yeah.

Pete Mockaitis
“Like, I feel pretty whole.”

Susan Cain
It doesn’t mean that you’re like, “Okay, now, I‘m going to sit on the couch forever because I’m whole.” It doesn’t mean that. What it means is that you’re on the right journey instead of on the wrong journey, so you’re still journeying but you’re like on the right path.

Pete Mockaitis
Okay. So, then can we talk about some perhaps practical do’s and don’ts when it comes to inside our own heads and emotions if we experience some sadness, some disappointments, there are some distinctions there between that and bittersweet? And so, how do we think about running our brains and our emotions optimally in that, I guess, it could continually be possible to “wallow” or be – torn apart sounds dramatic but…? I’m thinking of my kids and Daniel Tiger and the big feelings right now.

It’s like as you’re exploring yourself, and you’re finding these breadcrumbs, how do you recommend that we explore, engage in a way that’s likely to lead to insight and constructive goodness versus, for lack of a better word, wallowing?

Susan Cain
Oh, I’m actually glad you’re using that word wallowing because I think that that is the fear that many people have if they tune into this aspect of their emotional lives. I think they’re afraid they’ll start wallowing and never come out, so they’d rather not go there at all. But it doesn’t have to be that way. Just the remember the art is to balance it all out.

But one really great technique, just to keep it super practical, is the art of expressive writing, which basically means, especially when you’re feeling something that’s amiss, something that’s wrong, something that’s upsetting you, whatever it is, to just quickly write it down and don’t try to write it well. You might rip it up as soon as you’re done writing. But the very act of articulating what you are feeling, what you’re experiencing, is incredibly transformative.

And we know this from the work of the psychologist, James Pennebaker, at UT Austin, who’s done all these incredible studies, finding that when people do this, it improves their health, it improves their career success, it improves their sense of wellbeing. He did this one study where he looked at a group of 50-something-year-old engineers who had been laid off, so they were quite depressed about it. And he asked half of them to do what I just described, to write down what they were truly thinking every morning, and then the other half would just write what they had eaten for breakfast that day.

And the first group who had written down truly the expressive writing, they were, I think it was three times more likely to have found work several months later. They had lower blood pressure. They had a greater sense of wellbeing, like just these astonishing findings that you can’t even believe are true except he repeated these studies again and again in all different circumstances.

So, this is something that we could be doing privately. This is something we could be bringing to our teams. We could be distributing blank notebooks and having time for people to kind of, in an alone together way, write down what we’re thinking. We can invite people to share if they want to but they don’t have to do it. But it’s just creating spaces for people to show up to themselves if not to each other in a fully whole way.

Pete Mockaitis
And so, with the expressive writing of what we’re feeling, that’s just sort of the extent of the prompt, “Hey, what are you feeling?”

Susan Cain
That is the extent of the prompt, yeah, “What is it?” And if there’s something that’s upsetting to you right now, write it down. Just get it out. Don’t worry about the grammar, the spelling, or anything. Just get it out. Get it out. What ends up happening, you don’t really need the prompt. What ends up happening is that people just instinctively start writing in a way that is trying to make sense of their experiences. At a certain point, they start doing that for themselves. Like, they start using words, like, “Oh, what I’ve learned is,” or, “What I’m thinking actually have been was…” and that may be where some of the magic lies.

Pete Mockaitis
That’s interesting because I’m thinking right now, I’m kind of sick, I don’t like it.

 Susan Cain
Oh, sorry to hear that. 

Pete Mockaitis
Thank you.

Susan Cain
You don’t look or sound sick. What’s up?

Pete Mockaitis
Oh, thank you. We’re getting better. We’re getting…oh, maybe I have some COVID to sinus infections going through the whole family.

Susan Cain
Oh, my gosh. You’re very matter of fact about it.

Pete Mockaitis
Well, we’ve had COVID before and so, and the worst is behind us but, yeah. And so, that’s unpleasant.

Susan Cain
Yeah, I’m sorry.

Pete Mockaitis
And so, I guess, as I think about it, you can arrive at, on the surface level, it might not seem like there’s much to it, “Yup, being sick sucks. That’s true.” But as I think about it more in terms of the, “Well, why? Well, what’s so troubling about that for me? Like, how do I feel diminished? And why does that matter to me?” then we start to get into some interesting themes that can be insightful and actionable.

Susan Cain
Yeah, yeah, that’s right. And I’ll give you a way to do that but also to then kind of do the same thing but sort of turn it outwards. And first let me set this up for you. There is this video that went viral a couple of years ago. It was put together by the Cleveland Clinic hospital to train their caregivers in empathy. And the way this video worked, it basically took you through the corridors of the hospital to show you random passersby, people you’d normally walk past and not really think about it.

But in this case, there were little captions underneath each person telling you what they’re going through at that moment. And sometimes it was something nice, like just found out he’s going to be a father for the first time. But because it’s a hospital, often the captions are more things like, under a little girl, she’s going to say goodbye to her father for the last time. Like, these incredibly heartrending captions, and you can’t watch this video without completely tearing up. It’s impossible.

But the thing I started doing after having seen that video, like the thing that really struck me about it is how anonymous all those people in the corridors normally would be, and all it took was like one little half a sentence caption to completely transform them into full-hearted protagonists of their stories, and that I was part of those stories.

So, I started just reminding myself all the time to wonder what people’s captions are. When I go to the grocery store, like the person is checking me out, checking out the groceries, “What are her captions?” And maybe you know them and maybe you don’t. But it’s a very transformative way to interact with people to be thinking in those terms. And with our colleagues at work, we can do that, take that a step farther because there actually are all kinds of clues, if not outright knowledge about what’s going on for them.

Pete Mockaitis
And what’s powerful about that for me is just sort of the, I almost want to say, sort of like sacredness or sanctity of the human person in front of you. And being aware of that you…of course, these things…we’ve all got things going on, but calling them to mind can just be so transformative in how you interact with everyone always.

It’s like, “Okay, you are not just a person taking my credit card. Like, you are any number of these things could be going on for you. And as a person, you are worthy of respect and acknowledgement and sort of my attention as opposed to my phone, like clicking around my phone while you’re ringing things up.”

Susan Cain
Yeah. I’ll give you another one for people to do. This one could work for people to do either with their own selves or with teams or co-workers or whatever. And that is to begin your day by proactively engaging with beauty in one way or another. And this is actually a great exercise to do with a team because you could do it in a kind of show-and-tell type of way of everybody bringing something in that they find especially beautiful, whether it’s music or a snapshot or whatever it is.

But when you’re interacting with beauty, we actually know this from studies, it’s basically like tapping into the same brain centers that you experience when you’re falling in love. So, it’s like really tapping into your reward centers, and it’s tapping into a state that kind of predisposes you creatively. So, I did this the whole time I was writing my book. I was following all these art accounts on Twitter. And every morning, I would start my writing day by picking a favorite piece of art and sharing it on my social channels.

And not only did that get my brain in the right headspace to be creative, but also it was connecting me every morning, the first thing it was doing, I was like plugging into this community of people who cared about art and beauty the way I did, and that was incredibly sustaining, and it also grew our community together. So, that’s also the kind of technique that people don’t think about. It doesn’t have to do with bittersweetness per se but there is something about engaging with beauty that gets people interacting with each other in a kind of truer way, in a more whole way.

Pete Mockaitis
Yeah. And I guess beauty can have many forms and flavors in terms of…is this research on visually? I guess it’s visually and then there’s music or auditorily. I suppose maybe there could be other modalities associated with beauty.

Susan Cain
Yeah, that’s an interesting question. I’m trying to think if the studies that I’m talking about were only looking at visual art or other forms. I’m not sure, but I don’t see why it would be any different, really.

Pete Mockaitis
Sometimes I feel beauty with an excellent handwashing session. Like, if you have just fantastic soap and water that’s warm and just right. I don’t know, people talk about singing Happy Birthday, it’s like, “Oh, no, no, just treasure this moment. It’s so glorious.”

Susan Cain
Yeah. Well, it’s wherever you find it. I guess that’s why they make all those beautiful soaps.

Pete Mockaitis
Didn’t think we’d end up here, Susan. All right. Well, before we hear about some of your favorite things, any key things you really want to make sure folks, who are seeking to be awesome at their jobs, know about Bittersweet?

Susan Cain
I think we’ve covered a lot. I guess I would say for those who are on the creative side of the work life to just know that one great thing you can do creatively, like whatever pain you can’t get rid of, take that and make it your creative offering. That’s really what the great creatives have always done. There’s always been this kind of transformation, it’s a kind of like alchemy, so to tune in that way.

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

Susan Cain
I’ll give you the quote that I used as the epigraph for Bittersweet, which is kind of like my whole philosophy in this book. It comes from Leonard Cohen, and the quote is, “There is a crack in everything that’s where the light gets in.”

Pete Mockaitis
Thank you.

Susan Cain
You’re welcome.

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

Susan Cain
I’ll give you one from one that I also talk about in Bittersweet, and it comes from Dacher Keltner, who’s this great psychologist at Berkeley, and he has studied what he calls the compassionate instinct. And he basically studies the way in which the expression of sorrow is a kind of bonding agent for humans, and that this is because we’re evolved to be able to take care of babies who are utterly vulnerable and dependent on us. But from that beginning comes our greater ability to respond to vulnerabilities of all kind.

So, what he figured out is that we all have a vagus nerve, which is this big bundle of nerves in our bodies. It’s extremely large, it’s extremely fundamental, it regulates our breathing, it regulates our digestion, and also, if you see another person or being in distress, your vagus nerve will become activated, so that on a preconscious level, you’re not going to feel good for as long as you see someone else in distress. You’re going to want to do something about it. So, I would say that’s my favorite research, this compassionate instinct that Dacher has found.

Pete Mockaitis
That’s so true. I saw someone fell off their bike today outside my office window, I was like, “Oh, my gosh, are you okay? Do I need to go down there?” Wait eight seconds. “Oh, they’re cool. They’re cool. They’re laughing it off. They’re getting on the bike. Okay. Okay.”

Susan Cain
Well, he used this term that he calls vagal superstars for people whose vagal nerves are really, really reactive, so maybe you’re one of those.

Pete Mockaitis
And a favorite book?

Susan Cain
One that’s coming to mind right now is the book Flow by the psychologist Mihaly Csikszentmihalyi. He’s the psychologist who basically discovered the idea that humans are really at their best, I’d say most happiest, but just like at our most switched on when we’re absorbed in an activity that’s completely engaging to us, and we’re kind of surfing this channel in between boredom and anxiety.

So, it’s difficult enough that we’re not bored but it’s not so difficult that it’s making us anxious. We’re just like completely happily switched on and engaged. And I will tell you that has been a life-transforming idea because ever since…as soon as I read it, I was like, “Oh, my God, yeah, I love that state.” But as soon as I thought of that as something to aspire to, I started sort of trying to structure my days so that I’m in a state of flow as much of the time as possible.

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

Susan Cain
Well, this is very boring, I guess, but it’s my laptop. But I will say my laptop is nothing without my cup of coffee next to it. So, my cup of coffee here and my candle here, so I think what I’m really saying is that I have these Pavlovian cues that I have used over the years to make myself love sitting down at work. Like, I love my candle, I love my coffee, I love my chocolate, and so I never work without these props on hand. And so, I associate the whole thing with pleasure.

Pete Mockaitis
And is there a particular nugget you share that seems to really connect with your readers, listeners; a Susan Cain original that is quoted often?

Susan Cain
I don’t know. I will say that I think that the work that I do, like with Quiet and with Bittersweet, the thing that keeps them…the thing that holds them in common is they’re both about the idea of finding a kind of hidden superpowers that tend to be undervalued in our culture that celebrates the loud and the shiny and the glib and the cheery. It’s saying there’s something underneath all of that where there are really deep riches to be had.

And if you think that…we all have different superpowers. And if your superpower happens to be in that mode, go forth and use it. Far from feeling ashamed of it, realize the power that you possess and go and use it.

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

Susan Cain
So, my website is SusanCain.net, and there is a newsletter that you can sign up for there, and lots of information, and also courses. I have these audio courses that you can take where I send you kind of little audio and written texts every morning. So, that’s at my website, SusanCain.net. And I’m also on Facebook, Twitter, LinkedIn, and Instagram so you can find me there, too.

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

Susan Cain
I’m going to say what I said before, like use your superpower, whatever it is. Figure out which one is yours and use it.

Pete Mockaitis
All right. Susan, this has been such a treat. Thank you for sharing and keep doing the great work you’re doing.

Susan Cain
Thank you so much, Pete. And I really hope you all feel better.

Pete Mockaitis
Oh, thank you.

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

Gemma Roberts
Hello. Thanks for having me, Pete.

Pete Mockaitis
Well, I’m excited to hear your wisdom. And I’d like to start in March 2020 and hear your story right at the beginning of pandemic times, you start your Mindset Matters LinkedIn newsletter and things really take off. Can I hear the story?

Gemma Roberts
Yes. Well, I guess a lot changed in life around then. So, we had literally just gone into lockdown in the UK, the first lockdown that we went into following the outbreak of COVID-19, so it was a really scary time for lots of us, really challenging, I think, for most of us, it ended up being. And my research area is resilience, so that’s the area that I’ve worked in for the last decade but it was the area where I’ve been doing doctorate research.

So, I thought at that time that, actually, there’s so much that I could be sharing to help people navigate uncertainty, and I had access, kind of early access to LinkedIn newsletters because I’m a LinkedIn Learning instructor. It’s kind of the perfect time to share some of that advice, some of the edited space stuff that we know works, because what I was seeing is, actually, there was a lot being published or lots of people talking about resilience but it wasn’t necessarily accurate and it wasn’t necessarily that helpful because if we think about psychology, if we’re not careful, sometimes we can do more harm than good.

So, I actually thought of it as an obligation to put some helpful evidence-based useful information out there that, hopefully, would help people navigate uncertainty. I mean, at that point, we had no idea what we’re about to go through in the world, either the following two years. So, I had no idea how that was going to pan out. So, the newsletter grew quite quickly on LinkedIn Learning and I think, within 11 months, there were 250,000 subscribers.

Pete Mockaitis
All right.

Gemma Roberts
Yeah. And today, kind of two years on, it’s like 550,000 subscribers maybe. So, it really gained momentum quite quickly. And I honestly think that’s because of the topic because I talk…the newsletter is called Mindset Matters. And I think, at that point in time, myself included, we were all looking for advice about what to do in this new working world, what do we need to think about what’s going to help us thrive, or even just sometimes survive some of these challenges and changes that were going on.

So, the newsletter took off, which was amazing, and it actually turned into a book, which had literally just been released, which is very exciting. So, the book is also called Mindset Matters and I wrote that thinking about those people that were reading the newsletter. So, thinking about people who want advice on these key areas of psychology, or think about how we think about things, how we process information, how we can use that to our advantage in the working world, and kind of built out the five key topics that I talk about.

I guess I got it in the book, I got to go into a bit more detail, really, around what those topics are. I explore a bit more in terms of research and case studies but, ultimately, it’s a coaching manual. So, for each topic I talk about, there are coaching exercises in that, and I want it to feel, like for people who read it, I want it to feel like as close it can to having a coaching conversation with someone, and sitting down and testing out some strategies, seeing what works, tweaking things.

Pete Mockaitis
Okay. Well, thank you for the story, and that sets things up nicely. I’m curious, when you said information going around is not accurate, well, can you bust a couple myths for us right off the bat here?

Gemma Roberts
Yeah. So, a lot of how we traditionally think about resilience is kind of pushing through. So, perseverance or grit or mental toughness, whereby we face a challenge and we need to kind of push through, get to the other side, make it through, get past it, but actually that’s not really what resilience is at all. It can be sometimes but that’s not entirely what resilience is.

So, resilience is positive adaptation following adversity. That’s the kind of broad definition, and sometimes we do need to push through, sometimes we do need to kind of figure out how we can take those next steps and just keep going. But, also, sometimes we need to stop, sometimes we need to accept what’s going on and we can’t change it, sometimes we need to rest, we need to build our resilience reserves up again, and sometimes we need to kind of break down to be able to build ourselves back up again as well. But that’s not really the bit of resilience that we hear about.

The other thing about resilience is we have been told, I guess, that it’s up to us, as individuals, to work on ourselves to become more resilient, and some of us have it and some of us don’t. Again, that’s not accurate. There is so much, in terms of context, that goes into resilience. There are things like support systems around you, or organizational context where you work, the business culture, line managers support, policies, processes, big changes going on in the world, like COVID, for example, changing a lot of our lives.

So, again, yes, I focus a lot on helping people to become more resilient themselves to things that they can do, but it’s also very important to take into account kind of what’s going on around you as well, and try and think about kind of the broader picture, which is not something that we were hearing a lot about at the start of the pandemic. And I think partly that’s because that’s where research is going. We’re still kind of getting there with resilience research. So, it’s not grit, resilience is not grit. It’s not pushing through. Sometimes it could be, but other times it could be something completely differently you need.

Pete Mockaitis
Okay. Well, thank you for that clarification, that distinction there. So, positive adaptation following diversity. Yeah, lay it on us, how do we get more of that going?

Gemma Roberts
Well, there’s another little myth with resilience. So, not a myth necessarily but it’s kind of something that’s a bit unfortunate but it comes to building resilience. So, when I work with people, strictly to coaching context, quite often people want to build their resilience but they don’t want to face challenges because, ultimately, who does? Who wants to wake up in the morning and think, “Oh, I can’t wait for this great big challenge that’s going to come my way, and I’m not going to know what to do with it”?

Most of us, we might appreciate some more challenges but big ones can sometimes feel overwhelming. But the truth of it is that we need that adversity, we need challenges if we’re going to build our resilience muscles, if we’re going to learn the skills that we need to get through challenges. In a way, that’s very healthy for us. So, if we’re going to learn from the situation, so learn what we’re capable of, learn how it works for us when we react in different ways, and would we do that again, what different tools or strategies can we use in the future.

So, if you want to become more resilient, and I do recommend that for all of us because, I’m going to be honest, challenge, change, complexity, none of that’s going away in our lives. We will have to deal with that at one point or another. So, if we want to be resilient, which means we can deal with those situations more effectively and in a way that’s healthy for us, then we need to face challenges, we need adversity.

The key thing is if we had a choice, which we don’t, but if we had a choice, it’s we want challenges that stretch us, they stretch our abilities, they can be really uncomfortable, take us outside of our comfort zone, but aren’t necessarily overwhelming. Because once we get to that overwhelming phase, it’s quite difficult to focus on building those kinds of personal tools that we need to be resilient and, actually, we get thrown a bit more into survival mode.

But the key is looking out for those, I guess, stretching challenges in our lives that are going to help us to develop, help us to grow, help us to learn something about ourselves and the environment around us as well.

Pete Mockaitis
Okay. So, we’re on the lookout for the stretching challenges and, ideally, that’s the nature of the challenges we get. This reminds of that Stephen Covey chart, in terms of the comfort zone, growth zone, panic zone. So, got that in my mind’s eye. And so, I’m curious, like sometimes in my own experience, sometimes even the same challenge in, I guess, a different context, I don’t know, in terms of there’s more stuff going on, I’m kind of sick – I’m a little sick right now – it can be like overwhelming, exhausting, it doesn’t feel like a positive adaptation has happened afterwards.

Just like, “Aargh, I barely made it through that thing, and I just want to sleep for days now,” versus, “Okay, victory. I’m stronger now.” So, can you zero in on what are some of the, I don’t know, levers or adjustments we can make so that we more often find ourselves in the, “Yes, that was a positive adaptation following the adversity zone,” as opposed to, “Aargh, that almost killed me, and I just need to sleep forever now”?

Gemma Roberts
That, Pete, is a really key point because this all comes back to that context part and resilience changing over time. And resilience is a process. It’s not a thing we have or don’t have necessarily. We can have skills that help us but the resilience process is dealing with that challenge or dealing with that adversity, and it doesn’t always happen quickly. Sometimes we look back years down the line, I think, actually, “Yeah, I guess I kind of learned something from that.” We don’t necessarily do learning, if at all, but if we’re consciously trying to learn from the situation, we don’t always necessarily do it straight away.

So, there’s kind of two things that you mentioned. So, one of them is, “Why is it that some days we feel like we can deal with challenges, and, on other days, the exact same challenge will feel like the straw that breaks the camel’s back, and it’s the thing that sends us over the edge?” And the answer to that is that, again, it’s contextual.

So, some of it has to do with us as individuals, so what’s going on with us. How many other challenges are you dealing with at once? Are they big challenges? Are they reoccurring? Have you got lots and lots of little things going on that you’re struggling to kind of switch your attention between? Or is there one huge thing going on in your life which is taking over everything else?

Because when we’ve got lots of things going in our lives, and we’ve got one big challenge going on in our life, it can make other smaller things, sometimes, feel a lot bigger, or we’ve might’ve used all of our resilience reserves, all of our energy that we’ve got dealing with those things, and we just haven’t got any left when other things strike. So, that’s why we respond to challenges, the exact same challenge, in a different way on a different day. So, that’s something to keep in mind.

But also, the situations around us are changing all the time as well, so, yes, there could be stuff going on with us, our energy, our mood, our health, things like our physical health, like you might be finding at the moment. So, sometimes when our physical health is impacted, or things like we haven’t had enough sleep, or our nutrition is not so great at the moment, we might find that kind of psychologically responding to things, we just haven’t got that resource. You kind of feel like you’ve got an empty tank, you’re running on empty so that can happen. But this is why it’s so important.

So, when I talk about resilience, it is a complex topic because it’s a process. It’s how we do the thing, it’s how we overcome adversity, and turn that into a positive adaptation, either now or the future. It’s not a thing you have inside you where you can tick off the list, and say, “Yes, I’m resilient 100% of the time.”

And I often say to people that thinking about resilience, that the goal really shouldn’t be wanting to be more resilient or wanting to be resilient because, firstly, how do you measure that? I don’t know because I’ve not faced every challenge I’m going to face in my life. I don’t know if something, it comes my way. Think about the pandemic, for example. I don’t know how I’m necessarily going to react to that.

But, also, it’s never done. You’re never…it’s not like, I don’t know, having…I’ve got brown eyes, for example. Yup, frankly, I’ve got brown eyes, that’s done. That’s probably not going to change my life now unless I wear contact lenses. The goal really should be learning about yourself, so learning about how resilience works for you because, again, it works differently for all of us.

So, what I need today to be resilient, even if I had exactly the same situation as you, will be different to what you need today to do that. So, it’s first about we learn what we need but it’s, secondly, about learning tools, strategies, techniques that we can use at different points in time when we need them. So, the goal really should be learning about your own resilience and learning tools and strategies and keeping them in your back pocket for when you need them to cope with different challenges.

Pete Mockaitis
All right. Well, let’s cover those tools, strategies, and techniques both in the moment as well as preparatory, like you mentioned sleep and nutrition. Like, if I wanted to be maximally equipped to take on a big old challenge, what are some of the things I should do in advance? Like, I’m thinking of a training montage or key practices and habits. So, it’s like, when that thing comes up, “Oh, what do you know? I have built a deep reserve and capability to not be just sort of wiped out by that.” What are some of those key levers there?

Gemma Roberts
Of course, there are things like sleep and nutrition, for example, which I know I’ve already mentioned. But I’ve got two young children, so telling me that I need more sleep to be resilient, I know that. I cognitively am aware of that. Equally, I may not be able to prescribe that for myself every day because it’s not always in my control.

So, it’s having a bank of things to think about. So, sleep, nutrition, exercise, they’re good for any kind of health we’re talking about, whether it’s physical, whether it’s psychological, for sure. When it comes to building resilience and the actual act of dealing with challenges or overcoming challenges, it’s really important that you have taken some time to think about the challenges that you have faced in the past, so this is a little bit of building self-awareness and also some reflection as well.

So, either at the time where that challenge is happening, or you can even think back to where challenges have happened before, think about how you dealt with it, what was helpful for you, what wasn’t helpful for you. Ask yourself questions, like, “Would I do the same thing again? Would I change anything? Like, if I was in exactly the same situation again, what would I do differently?” And that’s not about regret. It’s not about regretting, necessarily, how you handled that situation. It’s about saying, “What did I learn from that? And what would I take with me? And what would I leave behind when it comes to facing challenges again?”

So, this reflection is really important. And, again, like I said earlier about resilience, that reflection is never done. We have to keep doing this. But when it comes to our minds and how they work and mindset, we have to keep doing the work. But there’s also some really handy tools that you could use, some coaching techniques. Things like gratitude, for example, has been shown to help to boost resilience.

Because if you imagine that whether facing a huge challenge or lots of little challenges, sometimes that becomes overwhelming, and sometimes it takes our thinking and we can’t rethink outside of that. But even doing something really simple, like reflecting, either talking about, writing down something or three things that you’re grateful for that day can help you to shift that mindset. So, it shifts you just for a moment away from looking at what’s not going so well, towards actually something that could be going well in your life.

And these could be super simple things. It could be a phone conversation with someone you care about, or great coffee on the way to work, or a walk out in nature, or watching some TV program that you want to watch. They don’t have to be huge. Or, bedtime story with your children. So, there’s techniques like that that can help. And, also, another thing that I always recommend people focus on if you want to think about, “How do I equip myself to face future challenges?” there is a really underrated part of resilience which we rarely hear about that comes out of research and it’s part of my research as well and it’s in other published research, and that’s support, so people around you.

And I think, today more than ever, after going through a period of time where lots of us haven’t been out be around people we care about, necessarily, kind of face to face, and there has been some distance at times, I think we’re craving that even more so than ever. And, actually, in my book, some of the coaching strategies that I go through, I talk about support.

So, a really simple one, for example, is thinking about creating your own board of supporters. So, this means, imagine you’re running a company and you’ve got a board of directors that advise you on different parts of that business, they’ve got different areas of expertise. In the resilience world, we want a board of supporters, so you want to imagine your own table and you’ve got so many seats, whether that’s five seats, 10 seats, you can choose. I tend to work with ten. And you want people on that table that you trust and they support you in different ways.

So, for example, you might have someone who has expertise in something that you’re doing in life, whether that be starting a business or the industry you’re in, and they can advise on that. You might want people on there who are great at listening. So, they don’t necessarily offer advice but they listen to what you’re saying and they make you feel heard and validated. You might have people on there who are really good fun and they’re the people you go to when you kind of what to forget the challenge a little bit sometimes, and just go and concentrate on something else. And you’ve got people on there that care about you, that will offer some kind of support, and it’s very different for all of us.

But ultimately, when it comes to building our resilience, and getting us in a position where we feel like we could deal with challenges that come our way, to give yourself a better chance of being able to do that, having this group of people, whether it’s explicit and they know who they are, when you have that special, or whether it’s not, and you just know who they are…

Pete Mockaitis
You get to have quarterly meetings.

Gemma Roberts
Yeah, you could have quarterly meetings if you want to. I’m sure if you offered up a nice…some beverages and snacks, I’m sure people will come along, but it’s kind of just knowing as well yourself that you’ve got that support, and also identify in us. Because how often do we sit down and think, “I’m so grateful for that person, the advice they give or the support they give”? And on the flipside, think about who you are a support for as well because that also helps to build resilience when we are supporting someone else through their challenges.

Pete Mockaitis
And it gets me thinking about, you know, dig the well before you’re thirsty, like the basis sort of networking relationship principles. Like, you would be more capable of tackling big things if your board of supporters, if those relationships were in a good spot, as opposed to, “Oh, the last time I talked with this guy was three years ago when I was struggling with another business issue, and I’ve been doing a lot of taking and not a lot of giving.”

And so, that’s just sort of what’s leaping to my mind here, is to just go ahead and proactively, just as we would do some sleep…ideally, sleeping well, eating well, exercising well to build up a physical wealth to be ready to handle stuff, so, too, we would like to build up a relational wealth to be able to deal with stuff so that you do feel fully comfortable reaching out, as opposed to, “Oh, maybe I should…maybe that’s not appropriate, maybe I’ve been all take, take, take with this person over the last couple of years, and I don’t feel as good about reaching out now.”

Plus, I think there’s some research about loneliness stuff. It’s like when you most need to reach out to somebody, often it’s when you least feel like it, so you got those things to contend with. So, anyway, it’s what’s leaping to mind for me here, Gemma.

Gemma Roberts
And I think it’s quite like maybe we do need an audit. Maybe sometimes we do need to sit down and think, “Actually, have I checked in with that person lately, sent a message, or had a quick chat?” I think we’re all guilty of that sometimes, of some those things slip a little bit, or it’s very difficult to keep on to of it, but it is important. It’s important to check in and to make sure that we’re keeping that board of supporters there that’s going to help us, those are genuinely, because, again, I talk about this in the book as well, because connection is really important for us.

It’s really, really important that when we hit a challenge or when we go through a period of adversity in our life that we are connected to someone or people or a community that we feel like they’re going to help us. It’s very important for us to be connected to help other people as well because, again, there’s research that shows that if we’re supporting others, we generally feel better about it in our lives and we often feel better about the challenges that we’re facing as well.

Pete Mockaitis
All right. And so, when it comes to gratitude, there is a number of different approaches to a gratitude practice, and I’m thinking of Shawn Achor and Dr. Andrew Huberman here in terms of different flavors and approaches. Could you maybe list a few of them or identify your favorite in terms of, “Ooh, this has a great research base or a tremendous ROI in terms of a resilience per minute required of us”?

Gemma Roberts
The truth of it is we don’t entirely know exactly like the best full map for gratitude. So, Andrew Huberman, for example, in his podcast, has talked about gratitude from a neuroscience perspective, the most effective way to practice gratitude is actually not to think about the things you’re grateful for but think about stories where someone has thanked you for something, or think about stories where they thanked someone else. From a neuroscience perspective, that has shown the most promising results.

From a psychology perspective, there is research that shows that, actually, just everyday gratitude, so you actually being thankful to other people, can also provide great results for you as well. So, my advice for this is find what works for you and do it in a way that works for you. What we know across various studies, whether that be the new science world or in the psychology world, is that consistency is key. Like, that’s quite important, the consistency part. So, it could be that you do this every day or every evening at dinner, or every night before bed, or every morning, for a period of time.

I’m not saying you have to do this the rest of your life necessarily, although it’s quite a nice habit to get into, but it’s doing it for a good chunk of time. So, give yourself a month, for example, to do this. What’s really important is that you are very focused on the process of practicing gratitude when you’re doing it. So, you’re not thinking about something else at the same time and it has to be genuine as well.

Like, our brains know if we’re not being genuine. We can’t trick ourselves. You can’t just think, “Oh, I’m going to make a note of it. I’m just going to have a nice cup of coffee today, I’m not going to be bothered but, yeah, I’ll just jot that down.” It’s not going to work. You’ve got to be in the process and you’ve got to be really thinking about that interaction with someone or the thing that was really important to you.

So, the way that I tend to do it is I’ll pick a time of day, so whether it’s first thing in the morning, kind of set myself up for the day, or just before I go to bed, I’ll think about it. I’m actually starting to try and do this a bit with my children as well even though they’re quite small but they don’t really know what gratitude is yet, so they’re two and four. So, we’re just focusing on one fun thing that happened today, or one thing that was good today, that you mean somebody, ours is a very random, especially from the two-year-old.

But the point is we’re starting to focus on…because they do a lot of talking about some of the things that haven’t gone so well, like scrapes and cups and bangs and sisters fighting, and who did what. Actually, I’m trying to shift that focus a little bit to focus on, “Okay, yes, we have to…” And the other thing with gratitude is it’s not saying the challenges aren’t happening and it’s not ignoring them or not acknowledging them. It’s saying, “Yes, those things are happening but this stuff is also happening as well.” So, it’s kind of providing a bit more of a balanced view, even just for a moment. That’s often all it takes.

So, the truth is there is no one way of doing this. My advice is, and my advice, actually, most of the coaching strategies that I talk about in the book, is that test it, see what works for you, see how it works for you. Does it work jotting this down? Does it work doing this on a Friday as you’re wrapping up for the week? Does it work doing it on a Monday morning? Does it work doing every morning for you? Does it work at certain points in time? So, when you might start to feel that stress in your chest or you know sometimes that anxious feeling that you might get. Is that the time where it works for you?

It’s testing this stuff and, again, reflecting on “Has that been helpful? Has it changed my thinking process? Has it changed how I interact with the world or others in a more positive way?” and tweaking it where you need to, and kind of keep reflecting on that, making that reflection part of your kind of at least weekly life, I’d say.

Pete Mockaitis
Yeah, that’s fun. And I guess, as I’ve been doing so, that reflection, one little nuance I’ve discovered is that when I re-read the list of gratitude bits, it’s a lot more powerful on the reflection if those pieces are somewhat unique. Like, in the same day, for example, I might feel gratitude that my wife made a sandwich, like, “Oh, good. I was hungry and here’s a sandwich. That’s great. Thank you.” So, I do have gratitude there.

But if I write that down, and then later I read it, I don’t as much feel a resurrection of the gratitude vibes, like, “Oh, yes,” because it’s not that novel. It’s like, “Yes, I was hungry and then I ate. It happened. It’s happened thousands of times over my lifetime,” versus, on the same day, maybe I did a puzzle with my kids. They’re three and four, so also young. And then Mary immediately says, “Dance party.” She just wants to celebrate having finished the last piece of the puzzle, and just immediately says, “Dance party,” and start doing her thing.

So, I’m very grateful that that occurred, that I had that moment and that memory. And I guess that’s sort of my distinction, I guess, in terms of I’m grateful for this thing and it’s like it “qualifies” as a memory. And in subsequent reflection, I go, “Oh, yeah, that thing was really lovely. And, oh, yeah, that thing was really lovely.” And it gives me more of a jolt than if it’s just a very ordinary, like, “Had a great coffee. Had another great coffee.” So, that’s my experience. I don’t know if there’s research on it or maybe that’s your whole point, reflect on what works for you.

Gemma Roberts
Hundred percent, that’s the point, I reflect. And the novelty part, so I talk a little bit in the book about novelty as well. That’s how our brains remember things, and, also, we really seek novelty. That’s interesting for us, that keeps life ingesting. It keeps us learning. We learn these things through novelty. So, we’re kind of hardwired for curiosity and novelty, so we want to embrace that as much as possible. So, I think most people will find that if there’s something to be grateful for that is kind of out of the ordinary, that’s the stuff we’re going to remember, that’s the stuff that’s going to make a big impact.

However, we’re not going to have that every day potentially. And it’s also really important sometimes, again, talking about mindset perspective, because perspective is a huge part of resilience, sometimes we kind of need to remind ourselves about those little things as well. And even though making a sandwich, for example, or my husband making me a nice cup…he’s like the chief coffee-maker in our house. And sometimes I have to really think, because sometimes I’m like, “Oh, thanks. That’s really lovely.” And I do appreciate it. Sometimes I have to really sit down and think, “Actually, that’s really kind that he does that all the time, like way more than I do. And, actually, maybe I should be a bit kinder in one way or another.”

But sometimes we can miss those kind of everyday normal things to be thankful for. So, I definitely think there’s a place or room in our lives to reflect on some of those things as well. But I know that’s hard because it feels so normal, it feels so every day, that sometimes we don’t appreciate some of those things until they’re not there anymore.

Pete Mockaitis
Exactly. And that’s where I was going to go, is when you reflect upon the absence, or, “Hey, there was a time in my life when this did not exist. Remember that? See how this is so much better? Huh? Yeah, that is cool having a chief coffee-maker right there.” Well, your book is called Mindset Matters: Developing Mental Agility and Resilience to Thrive in Uncertainty. We talked about resilience. What’s mental agility and how do we get more of it?

Gemma Roberts
So, mental agility has a lot do with kind of being flexible in how we look at the world and how we process information. And, I guess at the heart of it, it’s not being wedded to one way of doing things or one way of thinking. So, there’s a lot in there about, I talk a little bit about curiosity. So, being curious, nurturing curiosity, remaining curious even when things are really challenging, and there are some things you can do around that. Like, pretty simple things.

For example, let’s say that you commute every day and you get to board a train into the city and you walk the same way every day to work, pick up your coffee from the nice coffee shop you always go to, or pick up breakfast from the place that you love. That’s amazing but sometimes you can force yourself to go a different route and stumble across a completely different street or another little coffee shop that you haven’t seen before. Especially, I used to do a lot of work in London, for example, less so kind of commuting since the pandemic. But, especially in the city, there are little tiny windy streets, you could get to the same place in a completely different way at different times.

Or, it could be things like going to an art gallery. Like, I’m not really into art galleries, if I’m honest. I’m not really into museums, particularly, unless it’s about a topic that I love. But sometimes it’s about kind of forcing ourselves to go and experience these things just because you might learn something, you might pick up something over here, an idea that later on down the line connects to something completely different to what you’re doing. So, that’s part of mental agility, this idea of being curious, but also being able to challenge your perspective and also broaden your perspective.

So, I guess, when I first started out as a psychologist, when I was doing my undergraduate degree, I thought I was going to university to learn how people think and be able to help people think in the best way for them. And I thought I was going to go and do my undergraduate degree and find out the best way to think about challenges, or the best way to think to create success, and I had a complete shock when I found out that doesn’t exist.

And, actually, I remember the feeling. I remember coming away from a lecture one day, and thinking, “I feel like my world is like crashing down here,” because everything I thought, there was a right way. I thought there was a right way of thinking, I thought there was a right way of doing things, and I’ve just been told that, actually, there are a whole bunch of completely opposing theories, ideas, ways of doing things that can all work for certain people at certain points in time, potentially, and there’s no answer.

And I remember my perspective of the world being a little bit shattered. It sounds very dramatic but it did take me a while to kind of get my head around what being a psychologist was going to mean. But that’s the key point, is that I come to a situation with a perspective, I’ve got one perspective; there are hundreds of other ways to see that situation. So, mental agility, part of that, is training ourselves, firstly, to acknowledge that you got one perspective and there are loads of other perspectives out there. And, secondly, to seek out those other perspectives. Like, you, ideally, want to.

And it’s not that diagnosing other people, or how they look at the world, or being able to put them in a box and you’re in a different box. It’s not that. But it’s about thinking how else could you look at this situation, how else could you look at this problem or this challenge, how do other people look. Ask them. Find out those questions. It’s things like consuming your news from different sources, not just one source. Or, if you’re a fiction reader, generally, read a nonfiction book, or vice versa.

And also, particularly in those heated situations with someone where you’re coming in strong with a perspective. Where you can is taking that time to take a step back and remember that you’re not necessarily right. You might be. Or there could be lots of rights. There could be ten different right ways to look at this. So, that’s part of mental agility is, first, being able to kind of move between ideas quickly, so you’re broadening that perspective, so you’re keeping that curious mindset, but also being able to see other perspectives as well, and training yourself to do that.

Pete Mockaitis
And so then, that sounds handy, both in terms of problem-solving in the context of, “Hey, here’s a big tricky thing. Oh, because I have multiple perspectives, I have a greater chance of being able to crack it,” as well as, I’m imagining just like emotionally realizing that when you’re in a moment of, “This sucks. I hate this. I’m suffering. I want to stop immediately,” if you’ve got some great mental agility, you can say, “Well, actually, this might sort of be helpful in some ways, like, A, B, C. I’d still rather not deal with it but it’s not totally worthless.”

Gemma Roberts
Yup, hundred percent. It changes the way you look at challenges and the situations. And, honestly, let’s be honest, some of the big challenges we have to deal with in life, we would never want to face those, we would never wish them upon people, and we’ve got to be a little bit careful in the resilience world in that, I don’t want to be like, “Oh, it’s amazing. The more challenges, the better for all of us,” because obviously, challenges can bring pain, and they can bring discomfort, and they can bring upset, and you can feel unsettled or overwhelmed or anxious.

And that exists. We can’t deny that. But we can’t change that, so the only thing that we can do is find ways to look after ourselves and to deal with those situations in the best way that we can. And, by the way, it is completely acceptable to fall apart when things are not going well. It is completely acceptable to feel overwhelmed, anxious, stressed, depressed, all the things. That is okay. It’s not necessarily about denying that or changing that straight away. It’s about moving things in the direction that works for you over time. You don’t have to do that straight away.

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

Gemma Roberts
I understand the concept of resilience is complicated. I do understand. Like, there’s a reason I’m doing doctoral research in the area because there’s still a lot of stuff that we’re still learning as well as psychologists. But my biggest hit, if you’re thinking about yourself and how you cope with challenges and uncertainty is, firstly, get to know yourself, get to know what’s happening to you, reflect on that, build your self-awareness.

Again, it’s never done. I still have to do that always. I still sometimes have to sit back and think, “Why did I react like that? That was completely like not appropriate response considering the challenge.” Like, in my head, it does not really matter but that’s how I feel about it. So, get to know yourself. And, also, just keep testing. Just keep testing what works for you. All we can do is try. And my intention is always to get better at this stuff, to grow, to develop, to learn. And I think that’s all we can have in these situations.

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

Gemma Roberts
So, one of my favorite quotes is “You can’t stop the waves from crashing but you can learn to surf.” And lots of people have used this, and so it can’t be attributed to one person but, basically, that’s what resilience is. We can’t stop the waves. We don’t know how big they’re going to be, but we can learn to use it in one way or another. You may not want to be surfing. You might rather be out in the water. I don’t really want to be surfing. I’m not a natural but, equally, I know that I can learn to do that if I need to.

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

Gemma Roberts
Well, this might be a bit of a strange answer, I guess, but probably my research. Essentially, my piece of research is looking at the factors that impact resilience for leaders. So, how much of it is down to the individual? How much of it is down to the environment? How much of it is down to the teams they work with?

it’s been a real kind of privilege to delve deep into that, to understand a bit more about how resilience changes for each of us at each moment in time, and why, and what we can do about that.

Pete Mockaitis
All right. And a favorite book?

Gemma Roberts
A favorite book, well, my most gifted book, it must be one of my favorites is The Chimp Paradox by Professor Steve Peters. So, the whole point of the book is that it focuses on how our minds work, how we talk to ourselves in our minds. And it uses kind of quite a comical tone in some places. It talks about some complex psychology. So, it’s easy-ish, I’d say it’s quite easy to understand. It’s quite accessible but also quite amusing as well.

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

Gemma Roberts
I’m not sure I am awesome at my job. Certainly not every day, that’s for sure. My favorite tool is probably getting help where I need it, and that’s taken quite a long time to get in place. So, I have various people that support different parts of my business and different parts of my work because I’m not an expert in everything.

And I think, over time, I’ve got to know the bits that I’m good at – so explaining complicated things, turning into tools that are very accessible, like research, making it practical. But I’m not so great at marketing, or, I don’t know, I’m trying to think of something else I’m not great at, managing my diary, it’s like that, so I’ve got people around me. Over time, I’ve built that out. I guess it’s a little bit like my board of supporters but it’s in a work context, but it’s getting the support where I need it.

And, also, sometimes I find that quite overwhelming because I think to myself, “I’ve got to do this new thing,” or, “I need to outsource something,” and I just don’t know where to start. And I’ve slowly started to get into the process of thinking actually, I always find that support when the time is right and when it’s the right person. Sometimes you’ve just got to wait for the right person to kind of show up to help with that. So, that’s got a little bit easy. I also find it very hard to let go of some of this stuff as well.

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?

Gemma Roberts
the point that resilience changes over time and it’s different on different days, that’s the stuff that I hear time and time again, whether working with individuals or when working with groups of people. I think it’s quite comforting that there is no…the end goal is not to be resilient. I think that’s probably one of the key things that I talk about. It is giving yourself the tools to be able to deal with challenges that can help you to be resilient but it doesn’t make you resilient.

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

Gemma Roberts
Probably my website, so GemmaLeighRoberts.com because everything I kind of do is on this. Like, courses and books and all of that jazz is on the website.

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

Gemma Roberts
Yes, I do. So, challenge yourself, at least this week, and try and build this into every week if you can. Take 20 minutes at the end of each week to just do a little bit of reflection. I know I keep talking about it, but this honestly helps you to get better and better. So, think about that continuous improvement over time. If you can get 1%, even half a percent better at what you do each week over time, you’re going to see big results.

So, there’s three things that I would focus on. First of all, you review how that week has gone for you. So, you literally, “What’s gone well? What hasn’t gone well?” That’s it. And then you think about refine, “Okay, so how can I refine some of that stuff that didn’t go so well? What could I do a little tiny bit better, just a tiny bit better?” And the third step is repeat. You just keep doing this over time. It comes back to that reflection so you’re very conscious of what’s going on, you’re very aware. Tiny, tiny, tiny tweaks to make things slightly better, and just keep repeating. That’s the consistency.

Pete Mockaitis
All right. Gemma, thank you. This has been a treat. I wish you much luck and mental agility and resilience.

Gemma Roberts
Thanks very much.