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Dr. John Townsend

Dr. John Townsend and his team offer executive coaching, corporate consulting, and leadership training in a variety or programs. Join us today!

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Self Talk: Helping Your Internal Voice Be a Benefit to You

November 21, 2019 by Dr. John Townsend Leave a Comment

We engage every day in other-talk, which is what happens at meetings, meals and over the phone. But we also have constant conversations in our head about our favorite subject, with is ourselves. Self-talk has to do with the evaluations and judgments we make of ourselves and our behavior, and sometimes the evaluations are pretty harsh. Sometimes the evaluations are so cruel that we are paralyzed from being transparent and real, or from taking the risks we need to take. Here are some tips to help your own self-talk be a benefit, and not a problem, for you.

Observe the observer. Our digital culture has made personal reflection harder to engage in. But pulling away from our schedule, or the next text or email, to think about what we are thinking, is one of the best things you can do for yourself, to solve problems and grow as a person. The technical word for this is metacognition, or thinking about thinking. Part of metacognition is developing the habit of mentally taking a step back from your activities, and observing your observer, that is, your self-talk.  

For example, after a difficult conversation with your spouse, notice the nature of your self talk. Just reflect on how you are evaluating what you said. You might observe that you are thinking, I wasn’t kind, or I didn’t listen, or I didn’t speak up. This quick habit of simply observing your observer gives you more power over it, and a means to change it.

Question the accuracy. Ask yourself, is my self talk true about me or not? If it’s true, it’s working for you, and will help you to be a healthier and more successful person. But sometimes you need to ask others if, from their perspective, your self talk is telling the truth. Suppose after you give a presentation at work, your self talk is that I always disappoint people and I should live in a cave and eat worms, that probably needs to be reframed by someone who knows and likes you, such as I didn’t do my best at the presentation, but I learned some things to help me improve.

At end of day, have more positive than negative. Even though truthfulness trumps everything, you should still have more positive than negative self-evaluations by the end of the day. We just can’t tolerate the reverse. It discourages us and deflates our energy. Don’t make up things to say that aren’t real, but while you are being truthful about the screwups, also focus on your wins, even if they are small:  I passed on dessert a third day in a row is at least something!

Develop a warm tone. Research has shown that our tone with others is more important than the words we say to them. The same is true with self talk.  A harsh, judgmental, “what a loser” tone will simply not make you a better person. So, though you are honest with yourself, don’t condemn yourself.  I’m a pretty good person and I have good values and motives, though I really blew it with my teenager, can help right-size your head.

Listen to what you’re doing in your internal conversation. You might be a bit dismayed about how mean you can be to yourself. Change the pattern.  You’ll be glad you did.

Best,

John

Filed Under: Communicating, Education, Growth

Self Improvement: What, Why and How

November 15, 2019 by Dr. John Townsend Leave a Comment

All of us would like a good life, a better life, even a great life in different arenas:  relationships, marriage, parenting, passions or purpose, for example. The best avenue to a better life is by engaging in self-improvement in what matters to you. Here are some tips about the What, Why and How of improving your life.

The What:  Self-improvement is a well-known term that refers to a structured plan to be better in a significant area of life. That could mean in one’s self care, career, personal character growth, spirituality or relationships.  It has a structure to it, as opposed to a more informal and organic desire to grow and change. The informal approach which can involve reading, conversations with interesting people and travel, for example.  This approach can be helpful, but more often than not, it does not effectively move a person’s focus toward getting where they want to go. It’s a little like working out at the gym. The benefits from some sort of structure and plan will outweigh the path of going when we feel like it, or have the extra time.

The Why:  Since self-improvement requires engagement, energy, time and other resources, you need to be clear on why it’s worth it. There are two fundamental reasons, being better and also not being worse. They encompass the motivators we sometimes call the carrot and the stick. In being better, self-improvement is worth the cost because we are on the way to having a higher quality of life. For example, taking a class in astronomy, hiring a coach, finding a therapist, or having a plan to read books and watch videos on starting a business, are all paths to doing something in the future that you currently are not able to. On the other hand, not being worse has to do with avoiding pain in our lives that is unnecessary. For example, health problems due to inactivity and poor diet, career disappointments, relational failures, depression, and substance use problems are outcomes you want to avoid. Both the desire to be better, and to avoid being worse, are legitimate motivators, though the first one should be a higher value.

The How:  You will generally find the following necessary ingredients in beginning the practicalities of self improvement:

  • Information:  Data, facts, research and skills are critical to success here. Be a lifelong learner in several areas of life. This can also include a coach, or guide or expert, who has their 10,000 hours of competence in the area you’re interested in.
  • Support:  Research proves that the lone ranger approach is not as effective as having a few people who either are engaged with you in the process for their own benefit, or who are just friends who you ask to help keep tabs on you and encourage you. We are truly better together.
  • Structure and path:  What we calendar and plan on, is much more likely to actually happen, than what we think we will do when we have time. We are so busy these days that most of the time, “when we have time” just doesn’t happen. Putting practice, lessons, workouts or whatever into the calendar increases your odds dramatically.
  • Monitoring:  No self-improvement plan is as good as possible from the get-go. Every month or so, review the plan to see what’s working and what you can do better. You will be surprised at how some tweaks here and there will bring you to a higher level.

We are all “selves” and we are designed to “improve.”  Make this part of your life.

Best,

John

Filed Under: Boundaries, Education, Family, Growth, Leadership

Your Brain is Worth Changing Your Lifestyle For

November 1, 2019 by Dr. John Townsend Leave a Comment

We all know the importance of brain health. The research is so strong about how much better our lives are if our brain is doing well. For example, Harvard Health Publishing suggests the following habits to follow:

  • Get mental stimulation
  • Get physical exercise
  • Improve your diet
  • Improve your blood pressure
  • Improve your blood sugar
  • Improve your cholesterol
  • Consider low-dose aspirin
  • Avoid tobacco
  • Don’t abuse alcohol
  • Care for your emotions
  • Protect your head
  • Build social networks

This is a very well done and comprehensive list.  However, most of us look at these habits and think, “Well, I’m working on a few of these, already, I’m doing well on these few,  and I’m not sure I have time and energy for those few.”  It can be a bit overwhelming. Here are some ideas for busy people, to put a bit of time in for a healthy brain:

Get external support for working out. Exercise helps cover a number of the above good  habits. Having worked with many executives who struggle in the area of working out, my experience is that the #1 key to a lifetime of working out several times a week, is bringing others into your regimen.  That can mean working out with someone, joining a class, having someone send you a support text on the days you are scheduled to hit the gym, or hiring a trainer. We are more motivated and consistent when we stop doing this as a lone ranger, and bring someone else into the situation.

Engage in gaining info about the brain once a week. What we think about, we focus on, and consequently, we are more prone to follow up about. Just spend 10 minutes a week reading an online article, or listening to a podcast, or watching a YouTube video on brain health. It will help keep you interested and motivated.

Notice  your improvements. Nothing keeps us moving better than seeing small, incremental successes each week. It might be as simple as getting on the scale, or seeing yourself do better on a crossword puzzle. Baby steps help a lot here.

Take your future seriously. Most of us have a lot going on in the present that keeps us very busy: kids, marriage, relationships, careers and a social life.  It is so easy to live day-by-day.  Pulling back and looking at our lives year-by-year doesn’t feel real. But successful people, including those who are successful in brain health, never forget the future.  It is coming, and just because we don’t see it, that train is always headed toward us. Be prepared by taking care of your brain. It is the same reasoning that makes us want to save for retirement, before we get too old to generate the savings we need.  

So take some time in your calendar to be nice to your brain. It will thank you, in the form of clarity, memory, positivity and energy.

Best,

John


Filed Under: Communicating, Education, Growth, Mentoring, Planning

Positivity

October 25, 2019 by Dr. John Townsend Leave a Comment

In general, a lifetime’s worth of a positive attitude will result in more success and fulfillment than a lifetime’s worth of a negative attitude.  People who believe in the good in others, in themselves, and in their situations, will generally do better in their endeavors. So let’s look at a few tips to help you develop this capacity for yourself.

Determine your “why.”  Positivity requires some thought and effort, so you have to have a reason to make the effort worth it.  Being positively positive so you can be positive is…weird.  So what is a good reason?  Here are a few that really matter to us: 

  • Motivation: Being driven to do something intentional about your life or situation.
  • Resilience:  Being able to bounce back from a loss or failure, and move ahead.
  • Energy:  Having the wherewithal to take effort.
  • Creativity:  Being able to access new ways of looking at life, relationships and opportunities.

So think through these, and realize that positivity will help you get what you’d like in life.

Journal your positive and negative thoughts every day for a week.  When we journal we are able to notice patterns. And patterns tell us a great deal. Just spend 10 minutes remembering the events of your day, and what positive or negative thoughts you had about them. You may find that you tend to be especially negative at work, or at home, or when you have a challenge, or even a win, because sometimes we devalue our wins so that we won’t be disappointed.  

Discover what tends to happen that causes negativity in yourself. From that journaling, focus on the areas in which you find yourself the most negative, and dig into the reasons. You may have had failures in the past, or have disappointed yourself.  

Tie in power to positivity. A great deal of positivity comes from knowing we are not helpless in life. When we don’t think we have choices, we enter what psychologists call a state of learned helplessness, and it is very difficult to feel positive. You don’t have to feel like you are Superman or Wonder Woman, with almost unlimited power. But realize you always have a choice somewhere, and use it.

Embrace, don’t avoid, the negative. I know people who are addicted to total positivity, 24/7. It’s almost as if they must see the half full cup at all times, and have a huge smile doing it. The problem is that these people are actually less committed to reality than to positivity, but the truth is that reality is the only place we should live. So move toward the negatives in your life. Admit them, bring them to supportive people, find solutions and accept what can’t change. The most successful people I know have this mantra:  accepting the positive and the negative, but with positive being dominant. In other words, give a little more focus to the positive, in the end. 

Be with people who have realistic belief in you. The right people are a significant source of positivity. When you don’t believe in yourself, spend some time with an individual who sees you more positively than you do yourself. Neuroscience research says it’s almost contagious. Just make sure their belief is realistic, and not “I just know you’ll play in the NFL and then be President of the United States”…unless that is actually realistic!

Be with people who can “go there.” Ironically, we also benefit from those who simply understand our disappointments and being overwhelmed. You would think those individuals would make us more negative. But what really happens is that we don’t feel alone. We feel connected. Being with someone who can be “in the well” with us, as I describe in my book People Fuel, might be the most powerful positivity enhancer of all.

Develop the capacity of a positive attitude.  It really makes a difference.

Best,

John  

Filed Under: Education, Growth, Mentoring

How to Resolve Conflict Avoidance

October 19, 2019 by Dr. John Townsend Leave a Comment

This is simply a “you just have to learn it” skill. The most successful and happiest people I work with are able to enter into conflict with those in their life, family and work.  And I can’t begin to tell you how many otherwise talented and genuinely good people get hamstrung on their inability to have difficult conversations.  Psychologists refer to the problem as conflict-avoidant behavior.

We are conflict-avoidant when we know we need to face a problem with someone and get it resolved, but our high anxiety makes us kick the can down the road, hoping against hope that things will get better.  99% of the time, they actually get worse, sort of metastasizing into something we really don’t want.  So instead of going for the short term peace of avoidance, go for the long term solution that will really make things better for you.  Here are some tips to help you:

Deal with your anxiety.   Most of the time, we don’t run from conflict for a logical or rational reason, for example, when someone is threatening us with a gun.  There is sound logic there!  We more avoid conflict for emotional reasons, manifesting themselves as anxiety.  Figure out exactly what drives your anxiety, because anxiety always has a focus.  Some common sources of anxiety are:

  • Rejection: When someone important to us disconnects from the relationship.
  • Anger: When we don’t have the skills to handle an angry person, and we  become frightened and overwhelmed.
  • Guilt: When we are prone to see ourselves as the bad guy, and take on all the responsibility for the problem, instead of our actual contribution.
  • Loss of control: When we are more afraid of our own strong feelings than we are the other person, and we actually are concerned we might say or do something we’ll regret.

We don’t have space here to go into these sources, but often, talking it out with a mature person or counselor can do a great deal to help.  The point is, don’t let anxiety paralyze you.

Script the conversation.  Research shows that we do better in conflict when we have thought out what we want to say, in a talking-point manner.  Then we don’t get lost or confused. Write out a brief script and learn it, so you won’t need to have it in front of  you, and you can have good eye contact with the person.

Make the sandwich.  Conflict resolves more effectively when it begins and ends with authentic affirmation and care, and when the issue itself is the meat in the middle of the “sandwich.” Think how much it has helped you to have someone let you know, in a real way, that they are for you and not against you, in a difficult talk.

Know when to back off.  Some people readily deal with conflict, when they are approached, and navigate it with truth, respect and love.  They do well in these scenarios.  And some react in anger, victim statements, intense emotions, blame and excuses.  Just learn when the reactions are dominating things, and you don’t see any progress.  That means it might be time to call it a day and try something different at another time.  If it’s not working, it’s not working.

Conflict isn’t fun, but neither is surgery.  When done well, however, it can lead to a great deal of positive results in your life.

Best,

John

Filed Under: Boundaries, Communicating

Clarity: The Capacity to Perceive the Important

October 11, 2019 by Dr. John Townsend Leave a Comment

We’ve all had “ah-ha” experiences in life, and hopefully we have more than less of them, because they are very helpful in life, relationships, and leadership. Sometimes this can be called insight, or the lights came on, or even it all came together. All of these terms describe clarity. Simply put, clarity is the capacity to perceive the important.

When you find yourself frustrated in trying to communicate to another about how things are going in your life, and realize they are more engaged in their own world than they are yours, that is clarity: I’m working too hard to express myself here! Or when you are getting to work early in the morning leaving late in the evening, and realize you need to work smarter instead of harder, that is clarity: I have to come at this from another angle!

The opposite of clarity is obscurity. Think of when your car windshield is dirty from the weather. You can’t see what’s out there, and the outside view is fuzzy. When we fail to engage in clarity, our choices and relationships don’t go right, and we don’t get to our goals and passions.

Fortunately, clarity is a skill that can be learned and used practically. When you practice the following tips, it will save you lots of time, energy and resource.

Know what you want. You can’t figure out your route unless you know your
destination. If someone came to you with their Google Maps app open, and said, “How do I get there? I need clarity”, you would say, “Get where? To Des Moines, or to New Zealand, or to a great Chinese restaurant?” Don’t be hesitant to say what you want. Maybe you want your organization to be more efficient, or for your team to collaborate better. Maybe you want to solve a parenting problem that won’t go away. State it, and write it down for yourself.

Ask “why” before “how.” How is important, but it must always follow why. We are a quick-fix culture, and it’s not paying off for us. We often give in to band aid fixes (the how) and not permanent solutions at a core level (the why). I was working with two business partners who wanted to make decisions with less conflict. They started the conversation with, “we need 3 steps to better decisionmaking.” They had their laptops ready to take notes. I said, “Great, then let’s talk about why you have problems making decisions.” They were a little frustrated because they wanted quick answers, liked “active listening”, be rational” and “make a plan.” But I have done this enough that I knew if we didn’t find out why they clashed, those three answers would be useless. We got to the why, and things ended up well.

Be open to new and negative. Our brains tend to go in paths we are used to. We just stay in our comfort zones. An engineer friend of mine once told me that there are 2 rules of engineering: First, if something doesn’t work, use a hammer. Second, if it still doesn’t work, use a bigger hammer (apologies to all my engineer friends). Instead, get onto your whiteboard or a large sheet of paper, maybe with a team, and get outside of the box. Just brainstorm ideas, especially that involve bad news, which isn’t comfortable. But you might find clarity in that uncomfortable or negative place. It might be messy. It might involve effort. But who cares? This is actually the core of all creative inventiveness.

Look at yourself (ouch). Finally, people who use clarity are brave enough to face their own shame and self-judgment and say, “Could the problem be me?” In fact, the most successful people I work with start with this one. It’s the best first step. Remember: if one person tells you that you are a horse, tell them they need to be on meds. But if seven people tell you that you are a horse, go buy a saddle. Take the beam out of your eye and things will clear up.

Clarity will open you up to new answers and new opportunities. Spray that
ammonia solution on the windshield of your brain! It will be worth it.

Best,

John

Filed Under: Communicating, Education, Growth, Leadership

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