Avoid the Post-Vacation Slam - Breathing Space Blog

Holidays are arriving... Would you like to minimize stress following your travels? Suppose your time away from the office is ending. Once back at work, you have a stack of messages on your desk. Your mail is eight inches high. There are memos, reports, and announcements all over the place. You experience extreme pressure to catch up. The moment you return, the whole world seems to falls in on you.

The Remedy? Plan your trips so that you return before you announced you would. Include a "decompression" phase in your plans; your trip is not complete until you comfortably reintegrate yourself. Also:

* Take one less vacation day and build in a day for transition and decompression rather than coming back too abruptly.

* Avoid returning to work on a Monday; it's already a high-pressure day.

* Instruct others to handle or reroute as many phone calls as possible; and to segment your mail and other papers that come in. Return to a clean office and a clean desk.

* Unpack all your bags quickly. You may be tired, but the task will only be more burdensome later. Put all notes and papers in their place as soon as possible if you ever intend to act on them.

All Work and All Play? - Breathing Space Blog

This massive New York Times article from years back illuminates the state of work and play in contemporary society, and is well worth your perusal.

2020: Technology Bill of Rights - Breathing Space Blog

The Independent Worker's Technology Bill of Rights established by Larry Rosen Ph.D. and Michelle Weil Ph.D. in their classic book Technostress is well worth perusing in 2020.

Technology, say the authors puts independent workers in the driver's seat, so to speak. But it can create such dependency that it may even lead to questioning one's own creativity and capabilities. To keep technology in it's proper perspective, declare your independence;

         The Independent Worker's Technology Bill of Rights

 1. I am the boss, not my technology.

 2. Technology is available to help me express my creativity.

 3. I decide when to use the tools technology provides.

 4. I have the right to choose what technology to use and what to put aside.

 5. I can use technology to stay connected, informed, and productive -- my way.

 6. Technology offers a world of information. I get to choose what information

 7. Technology will pose problems, but I will be prepared to handle them.

 8. Technology can work 24-hour days, but I can choose when to begin and
    when to stop working.

 9. Technology never needs to rest, but I do.

10. I can work successfully by enforcing my boundary needs.

Noise: Hazardous to Your Health - Breathing Space Blog

"Noise Busters" by Richard and Joyce Wolkomir writing in Smithsonian Magazine said, "Natural quiet is now preserved in only 7% of Arizona's Grand Canyon national park and nowhere in Hawaii's volcano's National Park."

"Among city dwelling Americans, 87% are exposed to noise so loud it has the potential to degrade hearing capacity over time. But you will not necessarily find piece in the suburbs or country side either, not with the onslaught of leaf blowers, snow blowers, lawn mowers, chain saws, snow mobiles, power boats, and all terrain vehicles.

They went on to say, "Researchers have demonstrated that noise can raise your blood pressure and change your blood chemistry. Adrenaline levels can rise, indicating the imposition of stress."

Did you know that "noise" referring to unwanted sound is derived from the Latin word for nausea? In 1997 Automobile traffic was 360% of 1960 levels, while large truck traffic was 430% of 1960 levels. Airliner travel in 1998 was 600% of 1960 levels and air cargo traffic was 2460% of 1960 levels.  Today, across the board, noise levels are even higher.

In 1960 there were no leaf blowers, no jet skis, no car alarms, and few snowmobiles. Noise on one side of a school has been shown to diminish children's test scores, compared with that of children on the other side of the school in a relatively noise free zone, who otherwise have the same academic capabilities and demographic profile.

Noise. Who needs it?

Work-Life Balance - Breathing Space Blog

Work-Life Balance: The Prevailing Issue of Our Times
                                  by Jeff Davidson

For several years now, those who apparently have no idea what work-life balance is and have virtually never experienced it are proclaiming that it is passé, in favor of work-life harmony, or work-life integration.

The truth is, these terms all mean approximately the same things. You can split hairs anyway you want, and I suppose that's a good way to differentiate a program if you're seeking to offer one to clients, but the reality is work-life balance is the overarching issue of our time that all career professionals strive to achieve.

As The Work-life Balance Expert®,® I define work-life balance as the ability to experience a sense of control and to stay productive and competitive at work while maintaining a happy, healthy home-life with sufficient leisure. It is attaining focus and awareness despite seemingly endless tasks and activities competing for your time and attention.

Work-life balance entails having some breathing space for yourself each day, feeling a sense of accomplishment while not being consumed by work, and having an enjoyable domestic life without short-changing career obligations. It is rooted in whatever fulfillment means to you within 24-hour days, seven-day weeks, and however many years you have left.

Supporting Disciplines
Several disciplines support work-life balance though, individually, none are synonymous with work-life balance:

1) Self Management
Sufficiently managing one's self can be challenging, particularly in getting proper sleep, exercise, and nutrition. Self-management is the recognition that effectively using the spaces in our lives is vital, and that life, time, and available resources are finite. It means becoming captain of our own ship; no one is coming to steer for us.

2) Time Management
Effective time management involves making optimal use of your day and the supporting resources that can be summoned – you can only keep pace when your resources match your challenges. Time management is enhanced through appropriate goals and discerning what is both important and urgent, versus important OR urgent. It entails understanding what you do best and when, and assembling the appropriate tools to accomplish specific tasks.

3) Stress Management
By nature, societies tend to become more complex over time. In the face of increasing complexity, stress on the individual is inevitable. More people, noise, and distractions, independent of one's individual circumstances, require each of us to become more adept at maintaining tranquility and being able to work ourselves out of pressure-filled situations. Most forms of multi-tasking ultimately increase our stress, while focusing on one thing at a time helps decrease stress.

4) Change Management
In our fast-paced world, change is virtually the only constant. Continually adopting new methods, adapting old, and re-adapting all methods is vital to a successful career and a happy home life. Effective change management involves offering periodic and concerted efforts so that the volume and rate of change at work and at home does not overwhelm or defeat you.

5) Technology Management
Effectively managing technology requires ensuring that technology serves you, rather than abuses you. Technology has always been with us, since the first walking stick, spear, flint, and wheel. Today, the rate of technological change is accelerating, brought on by vendors seeking expanding market share. Often you have no choice but to keep up with the technological Joneses, but rule technology, don’t let it rule you.

6) Leisure Management
The most overlooked of the work-life balance supporting disciplines, leisure management acknowledges the importance of rest and relaxation- that one can't short-change leisure, and that "time off" is a vital component of the human experience. Curiously, too much of the same leisure activity, however enjoyable, can lead to monotony. Thus, effective leisure management requires varying one's activities.

Entirely Achievable
Achieving work-life balance does not require radical changes in what you do. It is about developing fresh perspectives and sensible, actionable solutions that are appropriate for you. It is fully engaging in life with what you have, right where you are, smack dab in the ever-changing dynamics of your existence.

Out of Control? - Breathing Space Blog

Early warning signs when you’re heading for an "out of control" situation: Control is always based on your perception; still any time you start stacking horizontal piles on your desk you are operating in a malfunctioning mode.

If you find yourself perpetually 5 to 10 minutes late for meetings and always handling activities up to the last minute before turning your attention to what is next, you are leaving yourself wide open for some anxious moments. Also if you don't give yourself enough physical space to handle a task you are also likely to feel out of control.

Out of Control? - Breathing Space Blog

Early warning signs when you’re heading for an "out of control" situation: Control is always based on your perception; still any time you start stacking horizontal piles on your desk you are operating in a malfunctioning mode.

If you find yourself perpetually 5 to 10 minutes late for meetings and always handling activities up to the last minute before turning your attention to what is next, you are leaving yourself wide open for some anxious moments. Also if you don't give yourself enough physical space to handle a task you are also likely to feel out of control.

Slowing Down is Good for You - Breathing Space Blog

Joseph Bailey in his book “Slowing Down to the Speed of Life,” has some profound observations. “My enjoyment of life has everything to do with being ‘in the moment’ and that the only thing that keeps me (or anyone) from being fully in the moment is our misunderstanding of the nature of our own thinking -- how it pulls us away from the moment, confuses us, and stresses us."

"I realized that everything I ever needed is right here, right now -- as long as my thinking doesn't carry me away from this moment. I learned that there is nothing in the future to rush off to that can offer me anything more than this precious moment that you and I are in every instant. I realized that, more often than not, my mind is somewhere else -- a past regret or a future worry, anywhere other than right here."

"My first reaction to this insight was to feel a deep sense of peace. I felt like I did in the happiest days of my childhood. I felt relaxed, at peace, fulfilled, satisfied. At the same time, however, this message made me uncomfortable for two reasons. First, it was too simple. The answer had been right under my nose all my life."

"Why had I been searching so hard and stressing myself out in the process? I felt stupid and foolish. Second, as a teacher in my field, I felt not only that I had misled myself by running on the treadmill, but that I had done the same to hundreds of clients and professional colleagues as well. We had all been innocently searching outside of ourselves.”

Slowing Down is Good for You - Breathing Space Blog

Joseph Bailey in his book “Slowing Down to the Speed of Life,” has some profound observations. “My enjoyment of life has everything to do with being ‘in the moment’ and that the only thing that keeps me (or anyone) from being fully in the moment is our misunderstanding of the nature of our own thinking -- how it pulls us away from the moment, confuses us, and stresses us."

"I realized that everything I ever needed is right here, right now -- as long as my thinking doesn't carry me away from this moment. I learned that there is nothing in the future to rush off to that can offer me anything more than this precious moment that you and I are in every instant. I realized that, more often than not, my mind is somewhere else -- a past regret or a future worry, anywhere other than right here."

"My first reaction to this insight was to feel a deep sense of peace. I felt like I did in the happiest days of my childhood. I felt relaxed, at peace, fulfilled, satisfied. At the same time, however, this message made me uncomfortable for two reasons. First, it was too simple. The answer had been right under my nose all my life."

"Why had I been searching so hard and stressing myself out in the process? I felt stupid and foolish. Second, as a teacher in my field, I felt not only that I had misled myself by running on the treadmill, but that I had done the same to hundreds of clients and professional colleagues as well. We had all been innocently searching outside of ourselves.”

Mastery of Information Overload - Breathing Space Blog

What does "mastery" of information overload look and feel like for me? As author of Breathing Space, people ask me.

* Keeping my desk clear, because clear spaces are an invitation for me to create.

* Having my email inbox periodically at zero because I've allocated everything.

* Maintaining a few key subscriptions via mail and a few online services.

* Focusing on the handful of key indicators that tell me how I'm doing.

* Staying in touch with knowledgeable peers, people who can share with me

* Forsaking megalomania – developing the ability to let go, not be on so many lists, not receive so many subscriptions, not have handle to much information.

Mastery of Information Overload - Breathing Space Blog

What does "mastery" of information overload look and feel like for me? As author of Breathing Space, people ask me.

* Keeping my desk clear, because clear spaces are an invitation for me to create.

* Having my email inbox periodically at zero because I've allocated everything.

* Maintaining a few key subscriptions via mail and a few online services.

* Focusing on the handful of key indicators that tell me how I'm doing.

* Staying in touch with knowledgeable peers, people who can share with me

* Forsaking megalomania – developing the ability to let go, not be on so many lists, not receive so many subscriptions, not have handle to much information.

Surfing the Web as Medication - Breathing Space Blog

The U.S. could be rife with Internet addicts as clinically ill as alcoholics, an unprecedented study suggested. Based on a telephone survey, researchers at Stanford University School of Medicine concluded -- 12 years ago -- that more than one of every eight U.S. residents showed at least one sign of "problematic Internet use." The findings of this survey was consistent with those of previous, less rigorous studies.

The typical Internet addict appears to be a single, college-educated, white male in his 30s, who spends about 30 hours per week on non-essential computer use. Some people hide their Internet surfing, or go online to cure foul moods in ways that mirrored alcoholics using booze, using the Internet to “self-medicate."

Surfing the Web as Medication - Breathing Space Blog

The U.S. could be rife with Internet addicts as clinically ill as alcoholics, an unprecedented study suggested. Based on a telephone survey, researchers at Stanford University School of Medicine concluded -- 12 years ago -- that more than one of every eight U.S. residents showed at least one sign of "problematic Internet use." The findings of this survey was consistent with those of previous, less rigorous studies.

The typical Internet addict appears to be a single, college-educated, white male in his 30s, who spends about 30 hours per week on non-essential computer use. Some people hide their Internet surfing, or go online to cure foul moods in ways that mirrored alcoholics using booze, using the Internet to “self-medicate."

A Vehicle for Job Worries - Breathing Space Blog

A 2006 study published in the "Journal of Marriage and Family" finds that cell phone use has become a vehicle for job worries and problems to interfere with family life for both men and women. Cell phone technology is linked to increased psychological distress and lower family satisfaction in general for working men and women.

Upshot in 2018: Manage your cell phone after hours or it will quickly manage you.

A Vehicle for Job Worries - Breathing Space Blog

A 2006 study published in the "Journal of Marriage and Family" finds that cell phone use has become a vehicle for job worries and problems to interfere with family life for both men and women. Cell phone technology is linked to increased psychological distress and lower family satisfaction in general for working men and women.

Upshot in 2018: Manage your cell phone after hours or it will quickly manage you.

Go From Breakdown to Control - Breathing Space Blog

Do you find yourself in control for most of the morning and part of the afternoon, but then all of the sudden, like a train derailment, everything seems scattered and out of control?

Take mental pauses throughout the day, particularly as new developments occur. The best laid plans often go astray and those people who are able to maintain control know when to let go of one activity and redirect their focus towards another.

Remember that being in control is more related to how you feel about the situation than the presence of evidence. Keep reminding yourself that you are, in fact, in control. Ten minutes before the end of the day if your boss springs a one-hour assignment on you that must be done immediately, you can regard this as a major intrusion in your day or you can see it as a professional challenge or an opportunity to demonstrate your overall value to your company.

Make a note of the times you have taken on such challenges and bring them up particularly at raise times. Also before, during, and after handling the late assignment thrown on your lap, keep considering the many benefits of completing it. These include learning something new, practicing maintaining grace under fire, and serving as a reminder for you to discuss this type of situation with your boss so that it doesn't happen too frequently.

Go From Breakdown to Control - Breathing Space Blog

Do you find yourself in control for most of the morning and part of the afternoon, but then all of the sudden, like a train derailment, everything seems scattered and out of control?

Take mental pauses throughout the day, particularly as new developments occur. The best laid plans often go astray and those people who are able to maintain control know when to let go of one activity and redirect their focus towards another.

Remember that being in control is more related to how you feel about the situation than the presence of evidence. Keep reminding yourself that you are, in fact, in control. Ten minutes before the end of the day if your boss springs a one-hour assignment on you that must be done immediately, you can regard this as a major intrusion in your day or you can see it as a professional challenge or an opportunity to demonstrate your overall value to your company.

Make a note of the times you have taken on such challenges and bring them up particularly at raise times. Also before, during, and after handling the late assignment thrown on your lap, keep considering the many benefits of completing it. These include learning something new, practicing maintaining grace under fire, and serving as a reminder for you to discuss this type of situation with your boss so that it doesn't happen too frequently.

Can One “Slow Down” Time? - Breathing Space Blog

Each minute holds so much potential, but they still race by quickly: The way you experience time passing each day is based on your perception. You can slow down time if you choose. How? Whenever you feel you’re racing the clock or trying to tackle too much at once, try this exercise:

Close your eyes for sixty seconds and imagine a pleasant scene, perhaps one in nature, with a loved one, or something from childhood. Let the emotions of that place and time predominate. Give yourself time for the visualization to take hold. Then open your eyes and return to your present task. You might find that the task and the pace at which you are working no longer seem so stressful.

One effective method for catching up with today is to periodically delete three items from your to-do list without even doing them. Before you shriek, consider that much of what makes your list is nonessential. If you can eliminate three items, it will rarely impact your career or life, and doing so frees up some time for yourself in the present. Nice gift.

A Flat Economy for 8 years - Breathing Space Blog

William Falk, editor of The Week magazine, in March 2013 wrote:

       “Stocks are booming, with the Dow Jones industrial average this week climbing to an all-time high. Corporate profits are soaring, and companies have piled up a record $1.4 trillion in available cash. It is, The New York Times said this week, ‘a golden age’ for corporate profits. So are you feeling flush? Pocketing a fat raise? Didn't think so.”

       “Since 2008, corporate earnings have risen 20% a year, while worker salaries have been flat. Even when companies expand, they don't hire new workers. United Technologies, for example, has raised its annual revenues by $15 billion since 2005, but cut 4,000 workers last year and will cut 3,000 more this year. ‘Productivity,’ the CEO explained.”

      “Ah, ‘productivity’ – a fine-sounding word. In practice, it means 11-hour days, working on weekends, skipped vacations. In practice, says a new survey by the American Psychological Association, it means that more than half the U.S. workforce feels underpaid and unappreciated, and a third suffers symptoms of chronic, work-induced stress. But how can a worker bee complain? Millions of unemployed Americans would gladly take their jobs for less pay, and so would millions of telecommuters in India, China, and Brazil...”

A Flat Economy for 8 years - Breathing Space Blog

William Falk, editor of The Week magazine, in March 2013 wrote:

       “Stocks are booming, with the Dow Jones industrial average this week climbing to an all-time high. Corporate profits are soaring, and companies have piled up a record $1.4 trillion in available cash. It is, The New York Times said this week, ‘a golden age’ for corporate profits. So are you feeling flush? Pocketing a fat raise? Didn't think so.”

       “Since 2008, corporate earnings have risen 20% a year, while worker salaries have been flat. Even when companies expand, they don't hire new workers. United Technologies, for example, has raised its annual revenues by $15 billion since 2005, but cut 4,000 workers last year and will cut 3,000 more this year. ‘Productivity,’ the CEO explained.”

      “Ah, ‘productivity’ – a fine-sounding word. In practice, it means 11-hour days, working on weekends, skipped vacations. In practice, says a new survey by the American Psychological Association, it means that more than half the U.S. workforce feels underpaid and unappreciated, and a third suffers symptoms of chronic, work-induced stress. But how can a worker bee complain? Millions of unemployed Americans would gladly take their jobs for less pay, and so would millions of telecommuters in India, China, and Brazil...”