Negotiating Change & Building Resilience Podcas‪t‬ Shaun Humphries

In todays episode of The Resilient Professional we will take a look at 8 rules to do everything better. This episode today is based on an article written by Brad Stulberg at Outside Magazine. He was heavily influenced by Ray Dalio's Principles when writing this article. Lets get right into it. 
Rule 1: Stress + Rest = Growth 
Rule 2: Focus on the Process, Not Results 
Rule 3: Stay Humble 
Rule 4: Build Your Tribe 
Rule 5: Take Small, Consistent Steps to Achieve Big Gains 
Rule 6: Be a Minimalist to Be a Maximalist 
Rule 7: Make the Hard Thing Easier 
Rule 8: Remember to Experience Joy 
Click here for the article.

How can you super charge your day? In this episode of the Take Charge of Change Podcast we will unpack a few principles to supercharge your day that are NOT rockets science. They are simple habits that, when followed diligently, will yield results that far exceed your expectations. Everyone needs a refresher and this will be your call to get back to the basics. These basic principles will work like the hyperdrive in the Millennium Falcon and propel you toward your biggest goals and aspirations. 

Lets dive right in. 
1. Take 15 minutes at the beginning of your day to write out your priorities and tasks. Don't stop there! Review the priorities and tasks throughout the day to keep on track. 

2. Focus on the most important goals first, the others can wait. 
3. Do the most important priorities or tasks first. 
4. Circle back at the end of the day to close off loose ends. 
5. Do not leave your desk cluttered. 

If you lead teams and you are looking for ways of increasing capacity through the cultivation of enhanced physical, emotional, cognitive energy be sure to reach out to us. We’d love to start a conversation on how we can assist your organization through customized training and workshops.
Visit us at www.takechargeofchange.com to learn more. 

Energy Demands Increase Over Time
So far, we have discussed the degree of change going on in the world and how technology can be a force for good, but ironically, can erode personal resiliency as well. Now let’s look at the reality of our own personal energy and why it’s critically important to the resiliency equation.
Physical energy peaks in your 30s and often begins to diminish (unless you take proactive
steps to fight this trend) as you transition into your 40s and 50s. At the same time this erosion of energy begins to happen, the demands on your time and energy begin to
increase, due to such things as:
Aging parents Still helping your children Increased job responsibilities
If you don’t look after your energy and resiliency reserves, you could hit a crossover point where your capacity is outpaced by the demands on your energy. This can lead to:
● Stress leave and burnout
● Heart disease, stroke, cancer or
other health maladies
● Emotional and psychological
disengagement
Take a few moments on the current state of your energy and capacity. 

If you lead teams and you are looking for ways of increasing capacity through the cultivation of enhanced physical, emotional, cognitive energy be sure to reach out to us. We’d love to start a conversation on how we can assist your organization through customized training and workshops.
 
Visit www.takechargeofchange.com to learn more. 

s I’ve mentioned in previous posts, our lives are changing at a faster rate than at any time in human history. The amount of information in a single issue of The New York Times is about equal to the amount of information that people in the 17th century would have assimilated in their entire lifetime!
Not only are we experiencing an explosion of information, we are seeing significant
changes politically, socially, environmentally, economically and technologically. These
changes are creating an environment that is extremely stimulating but can challenge our
ability to prioritize and focus.
We are all trying to understand and respond to the changes occurring in our work and
personal lives. Most of us try to react to these changes in positive and productive ways,
but sometimes we feel overwhelmed and confused. The skills and strategies in these posts
will help you to manage effectively key “Transition Points” experienced through
your life.
The experience of change can cover a broad spectrum. It can be unexpected, sudden and
unsettling, or it can be welcomed and planned. External global forces, as well as internal
economic and social pressures, contribute to accelerating change. Today, change and
new transitions are a way of life and resiliency training will help individuals to deal with
change and take advantage of the opportunities that emerge.
In response to change, you need to:
● Be change capable (the building of resiliency)
● Meet the challenge by staying effective and productive (applying the skills)
We Need a New Set of Skills
Keeping yourself afloat in the face of change demands skills beyond what you learned
in school or at work. We need to be very intentional in how we manage all aspects of
our lives; physical, emotional, relational, psychological, financial and spiritual (purpose,
vision, and missions).

Impact of Change
Everyone reacts to change differently. For example, some of us find that adjusting to a
new home takes enormous effort, while others say very little adjustment is necessary.
Your ability to handle stress is also dependent not just on the primary event, but on
other events that are taking place at that time. Let’s say you have just been given a
promotion at work. If this event happens when life is calm and things are going well,
you will experience this event as exciting or as a positive new challenge. However,
if this promotion takes place when you’re going through a marriage separation and
your teenager is struggling in school, the promotion may be experienced as extremely
stressful.
Similarly, there is a growing body of research that confirms that how you experience and internalize stress has as much to do with your attitude toward the stressful event as the actual event itself. People who practice change management skills have learned to reduce the stress of change and challenge
Negative Effects of Stress
Stress can be defined in many different ways. For our purposes, excessive stress is defined
when you come to the point of feeling that “things are out of control.” It’s essentially
when the demands being placed on you are in excess of the personal and social resources
that you have available to you.

In 1967, psychiatrists Thomas Holmes and Richard Rahe decided to study whether or
not stress contributes to illness. They surveyed more than 5,000 medical patients and
asked them to say whether they had experienced any of a series of 43 life events in the
previous two years. Each event called a Life Change Unit (LCU), had a different “weight”
for stress.
The more events the patient added up, the higher the score. The higher the score, and
the larger the weight of each event, the more likely the patient was to become ill. Within
their group of 5,000 medical patients, they determined that those who had suffered
serious illnesses or

In this article by Travis Bradberry, Ph.D., he discusses 10 things that confident people simply do not do. 
“The moment you doubt whether you can fly, you cease for ever to be able to do it.” - J.M. Barrie 
Shortlist for quick reference: 
TIP: Put these in the notes on your phone or on a que card in you breast pocket and reference whenever you experience moments of self doubt!
They don't make excuses. They don't quit.  They don't wait for permission to act.  They don't seek attention.  They don't need constant praise.  They don't put things off.  They don't pass judgement.  They don't avoid conflict.  They don't let a lack of resources get in their way.  They don't get to comfortable.  Download your free copy of ‘The Resilient Professional’  by clicking here to dig deeper on subjects like these and others like productivity, exercise and time management to name a few.
Thanks for listening! Please reach out if you have any questions or would like a customized training program designed to improve the productivity of your team or employees.

Could there be one single strategy that could change everything? It should come as no surprise that the one thing is sleep.
What do we know about those of us who sleep 6-7 hours?
This level of sleep destroys our immune system It doubles our risk of cancer It increases our risk of heart disease It can put you in a pre-diabetic state It causes negative cascading of health defects “There MAY be the odd person who can hack their sleep but that is RARE. There is no such thing as training your body to not need sleep!”
So what should we do?
Researchers say to shoot for 7-10 hours of sleep After 10 days of 7 hours of sleep your mind becomes “mush” so avoid this bad habit Lack of sleep destroys empathy Sleep clears out and organizes grey matter Now that you know that, here are some practical tips:
Make sleep consistent. Make a sleep schedule and strictly adhere to it. Blue light isn’t the only problem! Get all light out of your room, maybe invest in blackout blinds like these! Make your environment cool. Take a hot bath before bed, this encourages the release of your temperature internally. Exercise can help with sleep, but avoid exercise 3 hours before downtime. No booze, coffee or sleeping pills. Download your free copy of ‘The Resilient Professional’  by clicking here to dig deeper on subjects like these and others like productivity, exercise and time management to name a few.
Thanks for listening! Please reach out if you have any questions or would like a customized training program designed to improve the productivity of your team or employees.