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Tag: Change Management

PMTimes_Sep04_2024

Surfing through Change and Anxiety

Written by George Pitagorsky on . Posted in Articles.

Change often triggers fear of the unknown and a sense of helplessness, expressed as anxiety. Change disturbs the peace. In the realm of project management, change is a given. Projects both create change and are subject to changes that seem to make planning futile.

But project management – if done well and if you are self-aware enough to manage your emotions -reduces anxiety by dynamically making everyone aware of actions, outcomes, and the probability of success. Effective PM accepts and manages volatility, uncertainty, complexity, and ambiguity (VUCA).

 

Cognitive Readiness

Cognitive readiness is a critical quality to enable surfing through change. It is the capacity to operate skillfully in any situation, particularly when faced with VUCA.

Cognitive readiness is critical because everything is changing, sometimes more and sometimes less quickly, unless we can calmly and competently respond to each change without reacting to emotions like disappointment and anxiety it can bring.

For more on cognitive readiness see my PM Times article, “PM for the Change Makers” https://www.projecttimes.com/articles/pm-for-the-changemakers/.

 

Multiple Levels of Change

On a global scale culture wars are on and have been since the dawn of time. Imagine how the traditionalists reacted when some smart aleck insisted that you can start your own fire.

For example, take gender fluidity. There are multiple perspectives on what happens in society when a person’s gender preferences mean no more than the color of their eyes. Not knowing how it will turn out creates anxiety. Worst-case stories create fear and anger. Resisting the change reactively is counterproductive.

In the realm of project work:

  • Methods and cultures change. For example, as organizations turn from structured “waterfall” to Agile methodologies, or strengthen, weaken, or eliminate a PM Office.
  • During a project’s life, change takes the form of late deliverables, staff turnover, changes in requirements, and more.
  • Projects deliver products and services delivered to change organizations, the marketplace, the public arena, and individual experiences.

 

Breaking Norms

When a deep-seated norm is challenged by a change, there is anxiety and resistance. We see the same dynamic in organizations, families, teams, and personal relationships when security, long-held beliefs, and models are challenged.

Anxiety may be triggered by shifts from rigid procedures to agile and adaptive approaches and changes in management style. It may arise over behavioral issues, disruptions, changing attitudes about abortion, political beliefs, monogamy, gender identification, race, and more.

We feel anxiety if we are faced with life-changing choices that leave us feeling as if the ground has given way and we are in free fall, out of control.

 

The Impact

Feelings of anxiety may be subtle or acute. Self-awareness identifies feelings quickly before anxiety morphs into anger and despair, fueling physical symptoms and reactive behavior like aggression, withdrawal, and depression. Anxiety about being anxious makes it all worse. Managed well it becomes a wake-up signal.

 

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The Cause

Hypothesis: we resist change because we are threatened by anything that upsets our sense of reality or threatens our security. We seek assurance that things will be OK. We like the stability of solid ground under our feet, or at least having a reliable parachute. We like certainty and to be in control.

 

How to work with Anxiety

The best we can do when anxiety arises is to “be with” or accept what we are feeling and not let it drive behavior. Then we can do what we can to cut through to a calm presence.

Present and consciously aware, we can perform optimally in any conditions. We stop worrying about making deadlines and we figure out what best to do under the circumstances.

A method to change the way anxiety influences your ability to perform optimally uses feelings as triggers to:

  • Focus attention to be mindfully self-aware
  • Acknowledge what is happening – you may not want to keep it going but in the moment, it is what it is
  • Accept discomfort – don’t run away from painful or annoying feelings of anxiety, anger, or disappointment
  • Step back into a calm mindful presence being here, now.
  • Cultivate a positive mindset with confidence that you will be OK; stop the scary negative “stories” you create
  • Let go into Flow to allow your skills, intelligence, and experience to optimally work together to do what needs to be done, or not done.

The anxiety may not disappear, but it will become a short-term visitor rather than a persistent demonic ghost. While it is there, treat the symptoms using skillful methods like breathing techniques, bodywork, conceptual reminders like sayings or mantras, and/or, if appropriate, medication. As you work to address the symptoms, address the causes.

 

NOT for Everyone

Addressing the causes of anxiety is not for everyone. It is not easy. It requires confronting long-held habits and beliefs, including the strong need to avoid discomfort.

It is the path of a peaceful warrior, using an array of concepts, tools, and techniques to create a personal path. We learn acceptance to become comfortable with anything that comes our way and to let go into optimal action.

 

Next Steps

Address these questions:

    • What changes rock your world?
    • What do you cling to or push away when you are anxious about change? Why?
    • How self-aware are you? Do you recognize feelings as they arise or after you have reacted to them? Do you know why you are anxious?
    • How does anxiety (or any emotion) feel in the body? Can you be calm and accepting in the face of physical and psychological discomfort?
    • What frightening stories are you telling yourself?
    • How confident are you that you can handle anything that comes?
    • Are you ready to change your attitude?

 

Cultivate an attitude of confidence in your ability to handle anything, you can go beyond treating the symptoms of anxiety to cutting its roots. Weave a path that works for you using meditation, breath, and bodywork, with concepts like systems/process thinking and spirituality.

For a guidebook to developing the skills for managing anxiety and achieving optimal wellness, check out my recent book The Peaceful Warrior’s Path: Optimal Wellness through Self-Aware Living.

PMTimes_Sep04_2024

The Role of Emotional Intelligence in Agile Leadership and Program Management

Written by KC Lakshminarasimham on . Posted in Articles.

The success of agile projects increasingly relies on the emotional intelligence (EI) of leaders. Agile methodologies focus on teamwork, flexibility, and ongoing improvement—all of which are significantly influenced by a leader’s emotional awareness and ability to manage interpersonal relationships. This article explores how emotional intelligence is integral to agile leadership and program management, showing how it can be a driving force for project success and the development of a motivated, resilient team.

 

Understanding Emotional Intelligence

Emotional intelligence, a concept brought to prominence by psychologist Daniel Goleman in the early 1990s, refers to the ability to recognize and manage one’s own emotions while also understanding and responding to the emotions of others. The five key components of emotional intelligence include:

  • Self-Awareness: Recognizing emotions as they occur and understanding their impact on behavior and thoughts.
  • Self-Regulation: Effectively managing emotions, controlling impulses, and adapting to change.
  • Motivation: Maintaining a strong drive to achieve goals, often setting high personal standards.
  • Empathy: Understanding and sharing the feelings of others, which is vital for building trust and strong relationships.
  • Social Skills: Successfully managing relationships, influencing others, and fostering effective teamwork.

For agile leaders, these elements are essential in navigating complex team dynamics, creating a positive work environment, aligning with company strategy and maintaining high performance in demanding situations.

 

The Intersection of EI and Agile Leadership

Agile leadership goes beyond simply guiding teams through sprints and meeting deadlines. It involves a deep understanding of team dynamics, individual motivations, and how change affects both morale and productivity. Leaders with strong emotional intelligence can apply their skills in several key areas:

Building Trust and Encouraging Collaboration

Trust is foundational for any agile team. Leaders who demonstrate empathy and strong social skills can create an environment where team members feel valued and confident in sharing their ideas. This trust fosters open communication, allowing for more effective collaboration and innovation without fear of failure. By addressing the emotional needs of the team, emotionally intelligent leaders can remove barriers to teamwork and ensure the group operates cohesively.

Improving Communication

Clear communication is critical in agile methodologies, whether during daily stand-ups, retrospectives, or sprint reviews. Leaders with high emotional intelligence excel at interpreting nonverbal cues and understanding the emotional dynamics within the team. They can adjust their communication style to fit the situation, ensuring that their messages are well-received and constructive. In parts, they have the ability to contextualize to the larger, strategic goal.  This nuanced approach to communication helps prevent misunderstandings and keeps everyone aligned on project objectives.

Handling Conflict Proactively

Conflict is inevitable in any team, especially in high-pressure agile environments. Leaders with strong emotional intelligence can identify early signs of conflict and address them before they escalate. By approaching disagreements with empathy and a focus on resolution, these leaders can transform potential disruptions into opportunities for growth. Empathy develops over experience and leaders bring in more empathy with their experience. They encourage open dialogue and help team members resolve issues in a way that strengthens relationships rather than damaging them.

Motivating and Engaging the Team

Understanding what motivates different team members is key to driving performance. Leaders with high emotional intelligence recognize that individuals are motivated by various factors—whether it’s the challenge of the work, the desire for recognition, or the opportunity for personal growth. By aligning tasks with team members’ strengths and interests, emotionally intelligent leaders can boost engagement and productivity. They are well aware of balancing motivations and handling conflicts that may arise. Additionally, they maintain a positive team atmosphere by acknowledging efforts and celebrating achievements, keeping morale high even during challenging times.

 

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Program Management and Emotional Intelligence

In the broader realm of program management, where leaders oversee multiple agile projects and teams, the role of emotional intelligence gains significance. Program managers must not only guide their teams but also ensure alignment across different projects, stakeholders, and organizational goals. Here’s how emotional intelligence is crucial in program management:

Managing Stakeholder Relationships

Navigating the interests of diverse stakeholders is one of the most challenging aspects of program management. A high level of empathy and social awareness is needed to understand and address their concerns while keeping the program on track. Emotionally intelligent program managers handle these relationships with care, ensuring that stakeholder expectations are managed effectively and that their support is maintained throughout the program’s lifecycle. This skill is particularly vital in agile environments, where requirements and stakeholder needs can change rapidly.

 

Facilitating Change

Agile projects often involve significant changes, whether in processes, team structures, or project goals. Such changes can be met with resistance, especially if they disrupt established routines. Program managers with strong emotional intelligence can anticipate these reactions and manage them effectively. By clearly communicating the benefits of change and supporting their teams through transitions, they can reduce resistance and help their teams adapt more quickly, ensuring continued productivity.

 

Making Informed Decisions

In program management, decisions can have wide-ranging impacts across multiple teams and projects. Emotionally intelligent program managers consider not only the technical aspects of their decisions but also the emotional and relational consequences. They understand that the way a decision is communicated can be just as important as the decision itself. By involving the right people, considering emotional impacts, and communicating transparently, these leaders ensure that their decisions are well-received and supported by those affected.

 

Building Resilient Teams

The ability to build resilient teams is another area where emotional intelligence is invaluable. Agile projects, by their nature, involve iteration, and setbacks are inevitable. Program managers with high EI can help their teams recover from these setbacks by fostering a culture of learning and continuous improvement. They encourage reflection on failures, facilitate discussions on how to improve, and provide the emotional support necessary to keep the team focused and motivated for the next challenge.

 

Conclusion

Emotional intelligence is not just an optional trait for agile leaders and program managers—it is essential for their success. By developing their EI skills, leaders can improve team collaboration, resolve conflicts more effectively, and drive motivation and engagement. These abilities are crucial for the success of agile projects. As organizations continue to adopt agile methodologies, the demand for emotionally intelligent leaders will grow. Developing and leveraging these skills will be key to thriving in the complex, dynamic world of modern project management.

 

References

Goleman, D. (2005). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books.

Druskat, V. U., & Wolff, S. B. (2001). Building the Emotional Intelligence of Groups. Harvard Business Review.

Bradberry, T., & Greaves, J. (2009). Emotional Intelligence 2.0. TalentSmart.

Mayer, J. D., Salovey, P., & Caruso, D. R. (2009). Emotional Intelligence: Theory, Findings, and Implications. Psychological Inquiry.

Dulewicz, V., & Higgs, M. (2005). Assessing Leadership Styles and Organizational Context. Journal of Managerial Psychology.

Boyatzis, R. E., & Sala, F. (2004). The Emotional Competence Inventory. Hay Group.

PMTimes_Jun26_2024

Minimum Viable Certainty and Optimal Performance

Written by George Pitagorsky on . Posted in Articles.

Optimal performance is operating as best as possible. It is achieved when we are in Flow, a state in which the sense of time blurs, we have a sense of effortless effort, and we get out of our own way. This is true of individuals and teams as well. To perform optimally we need to be fully absorbed in a task, concentrating on a clear goal.

We need certainty about where to channel our attention to let go into full absorption. And, we need to be able to accept uncertainty to avoid the distractions that come when we are not comfortable with it.

 

Attention and Focus

Concentration is a requirement for Flow. It is the ability to stay focused on a chosen object, a goal, an activity, or a task. But if we look more closely, we see that concentration needs focus and attention.

To sustain focus on a task you must be mindfully aware and persistent. That is what makes it possible to recognize distractions and remain focused by coming back to or staying with your task.

“According to Amisha Jha, a neuroscientist, there are three kinds of attention:

  • Open attention—using a floodlight to see or be objectively aware of what is occurring in a broad expanse. This is mindfulness.
  • Focused attention—shining a flashlight or laser to direct light on a chosen object. This is concentration.
  • Executive attention—deciding what, within the field of open attention, to attend to and what to do about it, regulating responses with mindful awareness and discernment, avoiding distraction. This is the effort required to sustain open and focused attention.”[1]

Focused attention—concentration—elicits and cultivates the experience of resting comfortably in the present moment. Open attention or mindfulness makes you aware of experiences and movement, telling you when you are distracted.

 

Certainty About The Goal

A clear goal is needed to focus attention. If the goal is fuzzy or constantly changing the ability to perform optimally is lost. We know this from experience in project work and life in general.

Once we start on a task, the more we are uncertain about where we are going – the goal – the more we are distracted.

When the goal changes, particularly if it happens frequently, we not only have to shift our attention, but we lose confidence in our leadership. Shifting attention we lose momentum. With a lack of confidence in leadership, we lose motivation.

While goals are subject to change when they are well thought out, they can be relatively stable.

 

Examples

Imagine a team of U.S. Navy Seals on a mission. If their target is changed in the middle of the mission, they will be less able to focus on the objective. If it changes more than once, they will likely lose trust and confidence. Their performance will suffer.

The same is true of a project performer or team faced with frequently changing goals and objectives.

 

Minimum Viable Certainty and Performance

But the need for certainty goes beyond goals. To perform optimally we need certainty about our next steps.

When goals are broken down into short-term goals, the objectives needed to be met to accomplish the goal, then each objective can be accomplished with greater certainty. The shorter the task, the fewer risk events can occur.

In a recent article, A. Poje states that “Recent research and the wisdom of the SEALs suggest that minimum viable certainty might be the key to achieving our highest potential.”[2]

 

Ultimately, one of the few things we can be certain of is uncertainty. Anything can change at any moment. Minimal viable certainty refers to the period during which certainty is high. We can create windows of high certainty, periods during which we can be relatively (though not 100%) certain about what is going to happen.

Navy SEALs, need very short periods of certainty. They seek a minimum viable certainty of 5 minutes or less. While skiing, the skier doesn’t look at obstacles but instead finds and plans for the path of certainty. That kind of planning is moment-to-moment. You sustain momentum and avoid hesitation and unnecessary thinking.

 

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Creating Certainty Windows

Executives, managers, and individual performers often feel the need for some certainty when there is a barrage of priority changes, and interruptions like emails and ‘urgent” calls while they are expected to hit planned target dates.

Each new message amplifies uncertainty. Sometimes it seems there is no way to get into Flow.

In project work our minimum viable certainty window is much longer than it is for the skier or the Seal – it may be hours, days, or weeks instead of seconds or minutes. Even in an environment with constantly changing priorities and interruptions we can plan and create windows of certainty.

While we may have a six-month project plan we can make our personal or team plan for a month, a week, a day, or even an hour out. In that window of certainty, we can focus attention and perform in Flow. Then we can regularly step back to adjust the longer-term goals and objectives.

 

Adaptability

While we need some certainty, we must be comfortable with the discomfort of uncertainty and confident in our ability to accept and adapt to whatever happens.

That comfort and confidence allow us to eliminate the worry that uncertainty brings. Instead of expecting things to turn out the way we’d like them to we focus and remain fully aware of what is happening now and in the next few moments so we can respond rather than react.

Minimum viable certainty is enough to keep you on your game, performing at the highest level possible.

 

To create a certainty window, turn off the interruptions, carving out the uninterrupted time needed to fully focus on the task at hand. If you can’t do it 100%, prioritize the interruptions so that you are increasingly likely to give yourself and your team the uninterrupted minimal viable certainty needed.

While you can never be certain, you can create stability by taking control of your situation as best you can. And you can cultivate the acceptance and resilience you need to be comfortable with the discomfort of uncertainty and anything that comes up.

When you strive for optimal performance, mindfully focus on the now and let go of distractions like worry and interruptions. Find the minimum viable certainty that works for you in your environment.

[1] [1] Pitagorsky, George, The Peaceful Warrior’s Path, 2023, p.135-136.
[2] https://medium.com/@andrewpoje/navigating-the-waters-of-peak-performance-the-seals-secret-to-flow-a8810606b4a9

Managing the Present Moment Even If You Don’t Like It

Written by George Pitagorsky on . Posted in Articles.

A project manager asked what she could do about not liking the present moment.  She was learning to do mindfulness meditation and was finding that when she was being mindful of the present moment, she found it stressful.

She was bombarded by problem after problem experiencing anxiety centered on the fear that her project was going to fail and that she would be fired.

The stress was getting to her. She was experiencing stomach pains and a torrent of thoughts about the impossibility of meeting her schedule commitments and what would happen if she failed. She ruminated about what she could have or should have done differently.

 

Being Present – Here Now

“I find it much more helpful to drop all our ideas, concepts, and beliefs and return again and again to the openness of not knowing and the immediacy and simplicity of this moment, this living presence Here-Now.”[1] Joan Tollifson

From Here-Now you can do whatever needs to be done, say whatever needs saying. The process is simple – note, accept, analyze, act, repeat.

 

Mindfully Present

I practice, write about[2], and teach techniques for being present, to live attuned to the experience of the present moment – mindfully self-aware. That is the objective of mindfulness meditation, breathing techniques, mindful movement, grounding, awareness of physical sensations, and all the other mental and emotional wellness techniques.

Being mindful is being present – fully engaged and aware of your body’s sensations, emotions, thoughts, the environment, and the others you share it with.

Being present fuels healthy relationships and helps to manage stress and anxiety. It is a foundation for emotional intelligence and is linked to the ability to be focused and able to choose the most effective course of action.

Being present is the opposite of being spaced out, distracted, reactive, and in denial. Focus and objective choice enhance productivity and creativity.

 

Accept and Let Go

So, what can you do when the experience of the present moment is unpleasant?

The answer is simple, though not easy – accept and let go into Flow.

To accept is to take note of the unpleasantness and your feelings about it, acknowledging the present moment for what it is. To let go into Flow means to see if you can do something to manage a change skillfully.

 

Common Sense Wisdom

If you know you don’t like the present moment and can ask what you can do about it, you are being mindful of your experience and conscious of the possibility of taking action.

Common sense wisdom lets you know that you cannot change the past or the present moment and that you can influence (but not control) the future. You can accept the feelings and the situation that has triggered them.

Alternatives to that are denial and suppression.

Denial is making yourself believe that the present feelings aren’t happening. It is sticking your head in the ground like the myth of an ostrich hiding from a predator.

Suppression is medicating or meditating yourself to relieve stress symptoms. This is a better tactic than denial. Relieving the symptoms can be healthy if it is a conscious choice used to be more effective at managing your emotions and making change.

 

Manage Your Emotions

Denying your feelings and the situation is the least skillful approach. It offers no way out of the situation. Your project is still going to be late and at some point, you will be confronted with reality.

Suppression is a way to moderate the effects of your stress. Medicating or meditating away the symptoms can be helpful if you do it as a conscious choice to put yourself in a better position to address the situation and avoid the damaging effects of stress, depression, and anger. Suppressing your feelings as a knee-jerk reaction is a form of denial that leads to habitual or addictive behavior.

Acceptance gives you a choice. You can choose to suppress the stress responses, or not. But most importantly you can choose practical options for handling the situation.

With mindful self-awareness, you can manage your emotions. That means you can fully experience your emotions without reacting or being driven by them.

 

Analyze

Then, analyze to see what about the present moment you dislike, why you dislike it, and what you can do about it.

Without analysis, you are reacting. With it, you are responding.

Analysis is using your intellect to break the issue down and objectively consider alternatives. It includes the assessment of your gut feeling, criteria, priorities, and facts.

 

Act – Do Something, Or Not

If it is feasible, do something to make a change. Remember that doing nothing is a choice, though it is usually not the best in the context of projects.

In any case, accept that you can influence the future, but you cannot control it. The outcome is uncertain, and you may not like it.

 

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Application – Manage the Project

Applying this process of noting, accepting, analyzing, and acting in the real world of projects is what skillful project managers do when faced with unpleasant situations. They apply the technical skills of planning and controlling.

For Julie, our project manager, schedule overrun began as small incremental slips on critical tasks. Then, about halfway into the project, a key team member left for a better opportunity. Replacing him took two weeks followed by a learning curve and the work of integrating a new team member.

After an initial bout of panic, Julie took a few breaths and observed her feelings. Stepping back, she took an objective stance and considered her options – let stakeholders know what was going on, work faster, rescope, accept that the project would be late, and take action to minimize the damage.

She realized that hiding from the reality of the situation is a no-win approach. She also assessed her fear of being fired and realized that if she was fired because of events beyond her control, it would be an indication that her superiors were not particularly skillful.

 

Bottomline

The message is that if you don’t like the present moment, accept what you can’t change, analyze the situation and your options, and take action to influence the future. And while you are doing that become comfortable with adversity and uncertainty.

 

[1] Tollifson, Joan, “Death, The End of Self-Improvement”
[2] Check out “The Peaceful Warrior’s Path: Optimal Wellness through Self-Aware Living” https://a.co/d/97LpYib . It addresses the mindset and techniques to cultivate sustained wellness by accepting and letting go into Flow.

 

PMTimes_May15_2024

Focus – A Critical Success Factor

Written by George Pitagorsky on . Posted in Articles.

The ability to focus is a critical success factor for project managers, business analysts, and anyone else who is in a task-oriented position.

On the project level, it is costly when resources divide their attention between multiple projects. Stop, start, and stop again performance has an overhead. The same is true for individuals. Without focus as a power of mind, you are like a straw in the wind, randomly blown here and there.

The more you can focus without being distracted, the more likely you are to succeed at whatever you intend to do – whether it is to pass a test, get a job, complete a project task, write a proposal, get the most out of a meeting, or paint a picture.

 

Distractions

To be focused means that you can stay with or come back to the “object” you have chosen to focus upon in the face of distractions. Life is full of enticing distractions. They may be thoughts, feelings, sounds, images, or other people’s behavior.

Pleasant or unpleasant distractions grab your attention. When you are taken away by a distraction you go on a trip, a mental journey. If your ability to focus is strong, you can skillfully choose to go on that trip or stay focused on what you are doing. Alternatively, you may be unable to choose.

 

Train of Thought

Imagine being on a train heading home. The train pulls into a station and there is another comfortable-looking train across the platform. You get off your train and jump onto the new one, and off you go. Then you realize that this train isn’t as comfortable as it looked. You get off at the next stop just in time to get on another enticing train. Off you go. Until you become attracted to another even cooler train and off you go again.

You may never get home. But, maybe, you don’t care because you like riding trains or are having fun and seeing new sites. Or you get on a train that takes you on an unhappy trip into a dark and dreary place and you can’t get off until it reaches its last stop.

That is how the mind works. A thought comes up, you keep it going by thinking about it, adding details, and thinking about what should have or could have happened. You make up stories about the future or dwell on the past.

 

What Happens at Work

Take a more project management-specific example. You are assigned to write an explanation for why your project is late. You start writing and your phone pings notifying you of a text message.

It’s from a friend and you read it. Then you respond and are off into a conversation. You realize ten minutes later that you have not been writing your explanation. You go back to it but must remind yourself of where you were when you popped out and then get back into a “groove”.

Any interruption during the performance of a task is costly. There is the effort of winding down and ramping up. The less winding down the higher the cost of ramping up. That is why multitasking is frowned upon.

 

Sustain Focus

If the ability to decide what you want to think about and do is important to you and you are willing to do what it takes to give yourself a choice, then you need a method.

You can reduce distractions by finding a quiet space free from interruptions. Shut the door if you have one. Ask others not to disturb you. Turn off the phone, or if you can’t because you are on call, do what you can to filter calls and alerts.

But, even in an ideal workplace, your body and mind are still there to disturb you with thoughts, feelings, and physical sensations. Even the work you are doing can face you with opportunities to go down a rabbit hole. For example, you might dive into levels of detail when writing a summary or think about an interesting, but irrelevant concept suggested by some aspect of your task.

 

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Concentration and Effort

That is why cultivating concentration is so important. Concentration is the mental capacity to focus, to choose and stay with an object, overcoming the urge to follow distractions.

Concentrating to sustain focus requires resolve and effort. You must intend to maintain your attention on an object and make the effort to do it. Don’t expect it to be easy. You may be addicted to being distracted. It may be a deeply ingrained habit.

I am told that staying focused is even more difficult for those born into the age of the internet and social media than those who grew up without them. People have become addicted to short “hits” of attention-grabbing content and the immediate gratification of texts. Engineers and marketers have worked together to sustain this addiction to distractions and profit from it. They want you to get “hooked” on distractions.

Even though I was born way before the Internet Age, I can attest to how easy it is to get lost down a rabbit hole on Instagram, LinkedIn, or YouTube. One thing catches the eye and mind, and, after a few minutes, one thing leads to another and another. Before you know it, an hour has passed before something pulls you out of the rabbit hole.

It is hard to get unhooked – breaking habits is not easy.

 

How to Strengthen the Mind

To break the habits that keep you from focusing the way you want to focus, apply intention, effort, patience, mindfulness, and concentration.

Make the intention to apply the effort and patience required to cultivate the mindfulness that lets you know that you have been distracted and the concentration power to bring your attention to the chosen object.

Taking on meditation practice is a prescription for cultivating focus and choice. Go to https://self-awareliving.com/videos for videos on how to meditate. However, meditation is not a cure-all. People become discouraged when they start to meditate and are confronted with a “monkey mind”, the mind jumping from thought to thought. The meditation practice makes that quality more apparent. That is where persistent patience comes in. Keep observing the mind and coming back to a point of concentration and the monkey will be tamed.

Check out my book “The Peaceful Warrior’s Path: Optimal Wellness through Self-Aware Living” https://a.co/d/97LpYib for mindset and techniques to cultivate sustained focus and optimal performance.