The Master Teacher Blog

The Master Teacher Blog
Providing you, the K-12 leader, with the help you need to lead with clarity, credibility, and confidence in the ever-evolving world of education.
Four Elements That Drive Unshakable Resilience

Four Elements That Drive Unshakable Resilience

We might think of resilience as the ability to tolerate and survive adversity. Finding our way through difficult times is important. However, framing resilience as just getting by can lead us to ignore important dimensions and opportunities often found in adverse and challenging circumstances whether we are a teacher, administrator, or other member of the school team.

Resilience does not have to be a means to get past or get through difficult experiences. It can be the strategy we use to transform how we see our circumstances, discover opportunities within adversity, and a means to resurface with even more confidence and competence as a person and as a professional.

Rather than seeing resilience as solely the capacity to respond, we might think of it as a strategy for reframing our thinking and choosing our response. In fact, we might think of resilience as powered by four factors over which we have control, attitude, gratitude, fortitude, and aptitude. Let’s unpack these four factors and examine how they can shift our thinking and empower us to come back stronger after negative experiences, challenging circumstances, or adverse conditions.

Our attitude empowers our resilience. Attitude is a choice. It is the mindset we bring to life’s challenges. Our attitude is our interpretation of what we face and the story we tell ourselves about what is real and what is possible. When we choose a positive, “can do” attitude we do not deny difficulty. Instead, we open the possibility for growth and opportunity. Our attitude can be the difference between what we see as a dead end and what we perceive as a temporary detour. Our attitude can reframe the setbacks we experience as problems to solve and lessons to learn rather than personal or professional failures.

Our gratitude grounds our resilience. Gratitude helps us to appreciate what we have even when we may not have or be experiencing what we want. Gratitude helps us to remain balanced when not everything is going our way. Gratitude supports and preserves our relationships despite pressure and strain. When we are grateful, we can find silver linings in the face of difficulty without being naïve or dismissing the difficulties we confront. Gratitude helps us to maintain hope and prepares us to bounce back as circumstances change.

Our fortitude drives our resilience. Fortitude is the grit to act despite difficulty. Fortitude is the willpower to persist despite pressure, barriers, and setbacks. Fortitude keeps us going when our motivation dips and our energy ebbs. Fortitude can be as simple as deciding to keep walking and working despite the detours and distractions we face. Fortitude is focusing on next steps and doable actions that will move us forward, even if it is a small amount.

Our aptitude defines and draws on the skills we need to build our resilience. Resilience is not just an emotional response. Resilience involves gaining an objective understanding. Resilience is solving problems and finding answers. Resilience is leveraging our strengths, being smart in the effort and strategies we deploy, and accessing the resources available to us. Resilience is made up of skills we can learn and hone. Difficult times can be rich opportunities for learning, skill-building, and practice. Our aptitude for resilience is built on knowing ourselves, building our confidence, and honing our competence.

We can choose to see hope and possibility in the circumstances we face. We can continue to appreciate what we have even when what we want may be difficult to achieve. We can choose to act and persist even when circumstances challenge us. And we can use the adversity we face to define the skills we need, build the capacity to succeed, and emerge stronger, wiser, and ready to lead.

Need to Vent? Here Are Some Things to Consider

Need to Vent? Here Are Some Things to Consider

Venting of emotions is much like the release valve on a pressure cooker. Without venting, our crankiness and crabbiness build, collaboration suffers, and conflicts grow more frequent and intense. Releasing frustration and emotional pressure can keep our emotions from spilling over, leading to meltdowns, and eventually burning out.

The sources of frustration, pressure, or distraction can vary. We may just be having a bad day. Someone who knows how to “push our buttons” may be pushing them. We may be struggling to implement a new classroom routine or employ a new strategy. Regardless, we need to let off some emotional steam. Holding it in may work for a while, but holding in frustration can create even more problems.

When we need to vent, it usually is best to find an opportunity and an outlet. Here are some options to consider:

  • Seek out a trusted colleague, mentor, friend, or family member. Having someone who is willing to just listen can allow us to talk about what’s bothering us.
  • Capture thoughts, record emotions, and explore solutions by journaling. Writing about what is bothering us can help us to think through the situation and find some release without worrying about what we have said.
  • Take a walk or engage in other physical activities. Exercise can be an effective way to channel our emotions and dissipate emotional pressure.
  • Engage in meditation or mindfulness activities. Calming our thoughts and consciously releasing the tension we feel can relax our minds and bodies.
  • Do something creative. Tapping our creativity can release emotions without having to put them into words. Engaging in a favorite hobby, painting, or playing an instrument might be helpful. Writing poetry, a short story, or even composing a song can help us to explore and express what we are feeling.
  • Find a reason to laugh. Humor can be a surprisingly effective way to release tension. Humor can also help us to gain distance from our problem and provide a less intense way to release the pressure we feel.
  • Yell or scream where no one can hear you. A pillow can be a great receptacle for our verbal outbursts. Open spaces with no one around or even driving alone in a car can be a safe place to shout and release our tension and frustration.

While venting can feel good and release intense emotions, we need to observe some cautions. Here are some things to keep in mind:

  • If venting to someone, we need to be sure they understand that we are venting, not trying to solve a problem.
  • We need to be careful about venting to students, parents, and others about issues over which they have no control. They often do not fully understand our context and may feel awkward. We need to maintain our professionalism despite our frustration.
  • It is best to avoid over-venting. Repeated venting on the same topic, or with the same person can strain relationships.
  • We need to think about how our words and emotions might impact others. Becoming overly personal or accusatory based solely on emotion can create long-term damage to relationships and reputations.

Sometimes venting is enough to release emotions and let go of what is bothering us. At other times, venting might provide momentary relief, but frustrations remain. When we feel prolonged frustration, we may need to go beyond just venting. We might ask ourselves:

  • What are some reasonable, realistic solutions?
  • What have I tried and what else might lead to a solution?
  • Who can solve the problem or change the situation?
  • What would it take to make the situation better?
  • Who else seems to be experiencing similar frustrations and how might we partner to find a solution?

Finally, there may be times when we find that our need to vent is constant, problems begin to feel unsolvable, or we frequently feel overwhelmed. This may be a point where we need to consult a professional who can help us to gain a better perspective, find some more effective emotional outlets, or make some changes that lead to less frustration, greater satisfaction and a happier outlook.

Stop: Use Adversity to Learn, Grow, and Thrive

Stop: Use Adversity to Learn, Grow, and Thrive

We typically think of resilience as finding our way through a difficult experience or time, recovering, and being able to move past the experience. We may carry some “scars” with us from the experience, but we assume that returning to where we were before is success. Yet, settling for the ability to endure and survive leaves us where we started with little benefit to show from the experience.

As unpleasant as uncertainty, challenges, and change can be, they do not have to break us or even leave us where we were before they emerged. Adversity can be an important opportunity and stimulus for growth and learning. We might look to nature to understand the benefits of approaching challenges with an adaptive mindset. We know that when we stress our muscles in strength training, we become stronger. Trees exposed to persistent, vigorous wind develop stronger, deeper root structures. The stress of forest and grass fires stimulate new plant growth. When predators are introduced to ecosystems, other animals develop greater awareness, avoidance, defense, and escape skills.

Author Nassim Nicholas Taleb in his book, Antifragile: Things That Gain from Disorder, describes three general response options to stress, challenge, and uncertainty:

  • Fragile: Unprepared, unaware, inflexible systems and people are likely to break under stress. Rather than endure, they give in to the pressure and abandon the struggle. Adversity leaves them weaker, less able to deal with stress, and with diminished ability to confront the next challenge.
  • Resilient: Strong, durable systems and people focus on managing, enduring, and surviving. Their goal is to “live to fight another day,” but not necessarily adjust or improve because of the experience. Adversity generally leaves them where they started: standing, but not stronger or wiser.
  • Antifragile: Flexible, adaptive, responsive systems and people view uncertainty, adversity, and pressure as opportunities to learn, adapt, innovate, and grow. Returning to normal following challenging times is not their goal. Becoming stronger, becoming better able to adapt and adjust, and building toward new levels of skill and success are their intended “takeaways” from these experiences. 

When conditions change, new elements are introduced to our world, or new challenges emerge, we can choose to give in and abandon the struggle, endure and survive, or adapt, learn, and grow. The course we choose can have lasting effects on our personal and professional lives.

Certainly, there are times when choosing to fight is futile, or committing to hang on is the best we can do. However, the greatest upside potential lies in leveraging difficult experiences to learn, grow, adjust, and thrive. The question is: How can we make the best use of challenging experiences and emerge wiser, stronger, and ready for what lies ahead? Consider these seven strategies as places to start:

  • Interrogate adversity to find lessons you can learn. The lessons you learn may not only be useful now, but they may be good preparation for the future.
  • Consider the challenge as an opportunity to innovate. Now can be a time to try something new.
  • Explore what beliefs or assumptions may be getting in your way or holding you back. Try flipping your perceptions about the situation and see what new insights emerge.
  • Examine the strategies and approaches that appear to be working for others. They may have discovered something that will be useful to you.
  • Revisit something you tried that did not work.  Often the “seeds of success” can be found in efforts and attempts that did not fully produce desired results.
  • Accept that you hold the power to choose how you will respond regardless of what you face. Embrace the power you have.
  • Ask yourself, “What would I do if I were not afraid?” Fear can keep us from considering options and solutions that may involve risk but also hold significant promise.

Adversity is a natural part of life. We will face it regardless of whether we choose or deserve it. The question for us is how we will respond. We can give in, tolerate, or leverage these experiences. The choice we make can make a significant difference to our confidence, sense of control, and ability to deal with what the future holds.

Resource: Taleb, N. (2012). Antifragile: Things That Gain from Disorder. Random House.

Six Ways to Smother Self-Doubt

Six Ways to Smother Self-Doubt

We want to see ourselves as skilled, resilient, confident professionals. Yet, a tough class, a less-than-successful initiative, or a difficult professional relationship can leave us doubting ourselves. The distraction it can cause for us is less important than how we perceive it. The danger is in the self-doubt we feel.

Self-doubt can also be sneaky. It can creep up on us when we are not expecting it. And it can stay with us longer than we would like. Over time, self-doubt can contribute to our stress, undermine our confidence, leave us feeling reluctant to take risks, and can even damage our health.

Fortunately, there are several steps and strategies we can employ to counter feelings of self-doubt and build our confidence. Consider these six attitude and action adjustments that can replace self-doubt with self-confidence.

Strive to be your best, not perfect. Perfectionism can be a trap. Trying to create flawless lesson plans, build constant student engagement, and form perfect relationships is a recipe for disappointment and doubt. We cannot control all the factors that make a perfect learning experience. On the other hand, deciding to do our best each day and remaining flexible when not everything goes as planned can help us to let go of perfection while continuing to improve and allow us to celebrate even small successes. In the words of John Steinbeck in East of Eden: “And now that you don’t have be perfect, you can be good.”

Resist comparisons to others. We may perceive some colleagues as “having it all together.” They project an attitude of confidence and control. Yet, it is likely that there are areas in which they face challenges too. Be assured that they also experience difficult days, even if we are not aware of them. Instead of making comparisons to them, we can commit to collaborate with them. While we may gain some insights and strategies from them, there are likely ideas and approaches we can share that will help them improve, too.  

Reframe negative thoughts and self-talk. What we say to ourselves can have a powerful impact. The more we tell ourselves negative things, the more we are likely to believe them. Yet, we are in control of what we say and think. Shifting negative thoughts into positive affirmations and giving ourselves the support we would want from a valued friend can shift the way we think and feel. We might tell ourselves: “I can do this,” “I have faced and overcome tough things in the past,” and “I have what it takes to succeed.”

Treat mistakes and missteps as opportunities. Dwelling on mistakes and missteps can haunt our thinking and undermine our confidence. We want students to see that mistakes play an important role in learning. The same should be true for us. We are not—nor should we expect to be—perfect. Mistakes and missteps are part of life. Mistakes may point to something we need to learn, and a misstep may be a reminder to pay closer attention. When we commit to learn and improve, we gain value from the experience, not just left with regret.

Set goals and celebrate milestones. Goals can be powerful tools for making progress and building confidence. Setting meaningful, realistic, achievable goals can help us to focus our energy and attention. Achieving even small goals can give us a sense of accomplishment. Over time, the goals we set and achieve can build our confidence and remove doubts about our ability to face and overcome difficult challenges and navigate rough spots in our professional journey.

Keep a success and gratitude journal. We can quickly forget our successes while we dwell in what went wrong. We can become preoccupied with what we don’t have while ignoring what we do. Keeping a daily journal of what we have achieved and what we are grateful for can be a great way to keep our focus on what is going right and is good. When we have a bad day or experience a setback, reading our journal can be a great way to restore our confidence and re-balance our perspective.

Self-doubt can be uncomfortable, but it doesn't have to hold us back. Pushing forward even when we have some worries and trepidation can help us focus our attention and energy. Prevailing in the face of self-doubt can help us to build the confidence and courage we may need when we face the next challenge.

Why You Should Pay Attention to Your Attention

Why You Should Pay Attention to Your Attention

We might think that our most precious resources are our time, our money, our health, or our family. Yet, while these are important elements in our lives, this list ignores what may be our most important life resource. Without judicious use of this additional resource, our time can be wasted, our money squandered, our health diminished, and our family neglected. This resource costs nothing, it is completely within our control, and it requires no special training. 

This resource is our attention. How we choose to invest and manage our attention determines the value, utility, and sustainability of most other aspects of life. Without attention, much of what we value in life withers and may disappear. Meanwhile, failure to direct and sustain our attention where it is needed can allow unpleasant and unwanted life forces to grow, making our life frustrating and miserable.  

We can choose to treat our attention as random access to life, or we can choose to focus and give sustained attention to those elements in life that we value, want to protect, and desire to grow. Let’s explore the power of attention and how we can use it to our best advantage. 

Attention is a powerful but scarce resource. We might think that attention has no limits, but it does. We cannot pay attention to everything at once. When our attention is scattered, it has little impact. Attention requires us to make choices. When we focus in one area, we cannot simultaneously focus elsewhere. We need to protect, direct, and invest our attention wisely.   

Energy follows attention. We can choose to focus on what bothers us, our worries, and what stresses us. When we do, these elements will sap our energy, undermine our optimism, and leave us feeling anxious and depressed. Alternatively, we can choose to focus on our strengths, what we can control, and pursuit of our goals and priorities. As a result, we can build on what we do well, feel more confident, and see significant and sustained progress toward our goals. 

Attention magnifies its object. What we focus on tends to grow. If we focus on student misbehavior, we are likely to see it grow. If we consistently notice and reinforce appropriate behavior, we are likely to see more of it. When we notice and encourage curiosity, students tend to show more of it. If we focus on compliance with rules rather than commitment to learning, again, we are likely to see more of it.  

Expertise requires sustained attention. Of course, there are some skills that require little time and practice to master. However, skills that offer durability and significant long-term impact typically require practice, depth of understanding, and continued honing. Classroom management experts may make the work look easy, but it is the result of years of focused practice, continued development, and the skill to anticipate and adjust in real time.  

Attention aligned with purpose and values lessens stress. A sense of purpose and clear values can provide hope and confidence in difficult times. Believing that the work is important, feeling a sense of mission, and pursuing what matters can be powerful counterweights in times of pressure and stress. Struggling with a difficult class can be challenging, but it still can feel worth it when we consider how much our students need us and that we are doing the right work. 

Failure to give timely, adequate attention invites disaster. We can be tempted to ignore growing problems, fail to build necessary skills, or push students through even though we know they are not making necessary progress. In the short term, we might convince ourselves that everything is fine. Yet, small problems can become big headaches. Failure to learn new skills needed to serve students can make our work more difficult. And allowing lack of progress to go unaddressed can have long-term life consequences for our students  

There is no question that where we place our attention mattersoften more than we might imagine. Consider this insight from Albert Einstein: “It’s not that I’m so smart, it’s just that I stay with problems longer.” 

Try These Micro Habits to Feel and Do Better

Try These Micro Habits to Feel and Do Better

We might think that changing the level of our satisfaction and success at work will require major shifts in our environment and our relationship to our role. While in some cases big changes might be necessary, there are many small things we can do that take minimal time and effort, and they can yield outsized positive results.

We might think of these activities as micro habits. Micro habits are small changes that, when practiced consistently, can lead to significant changes in how we feel and even increase our productivity. Micro habits can become part of our daily routines, so they are easy to sustain.

The right micro habits can help lower our stress, improve our cognitive processing, and lead us to feel more optimistic, satisfied, and efficient. Consider these six micro habits as places to start.

Thank or encourage at least one colleague each day. Not only will our gratitude and support brighten someone else’s day, we will feel better about ourselves. As a bonus, when we work with people who are having a good day, our own day brightens, and we feel better. Not unlike planting a garden, the seeds of care and encouragement we spread can grow into an array of good feelings, optimism and mutual support.

Praise or encourage at least one student each day. We may think that we offer support and encouragement to students, but without intention, we can form habits that focus our attention elsewhere. It can be easier to notice what students do wrong and how their behavior frustrates and distracts us. Yet, when we commit to noticing and commenting on what students are doing right, when they are working hard, and when they are persisting in the face of challenges, students feel better, their behavior improves, and they work harder. Consequently, we feel better and more successful.

Practice one-minute breaks. Admittedly, the lives of educators do not feature much time for extended breaks and relaxation. However, taking a minute to close our eyes, take a few deep breaths, and clear our minds can pay big dividends in energy, focus, and creativity. A moment of intentional break between classes or before entering the next meeting also can make a significant difference in our stress level and productivity.

Take two breaths and pause in tense situations. When we feel anxious, nervous, stressed, or angry we can react before we have time to think and decide the best thing to do or say. Consequently, we can find ourselves having to apologize, backtrack, or live with some unfortunate consequences. Simply taking a couple of breaths and pausing for a second or two can give us time to take in the situation and make a better decision about what to do next.  

Note and capture at least one win per day. Reflecting on our achievements keeps us focused on what went well, the progress we made, and what to be grateful for. Over time our list will grow, and we will be reminded of the goals we’ve achieved and the difference we make. Also, when we have a bad day or week, we can return to the list to reassure ourselves and bolster our confidence.

Implement an end-of-day routine. By taking a few minutes to put things away, review plans for tomorrow, and mentally close out the day, we can create a transition from work to personal time. The drive home can be an opportunity to think about the evening and leave work behind. Practiced regularly, shutdown routines can lower stress and improve satisfaction with our work-life balance.

While these micro habits can be helpful to our mental and emotional health, this is not an exhaustive list. What other habits have you discovered and practice that help you to feel and do better? Be sure to share them with a colleague.

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Energy Is Infectious: How to Catch and Share It

Energy Is Infectious: How to Catch and Share It

When we experience positive energy emanating from others, we tend to feel happier, safer, and more relaxed. On the other hand, when we sense negative energy, we often become tense, depressed, deflated, and less secure. We are remarkably sensitive to the energy vibes we pick up from around us, and others are susceptible to ours. The influence does not always even require words; we can feel it in the atmosphere.

The energy we project and perceive in others is more than an abstract idea. It is a real, experienceable force. It is also infectious. It influences our interactions with others and their interactions with us. Energy is a source for forming relationships and it is an influence we can tap into, whether you are an administrator working with teachers and other staff, or as a teacher working with students.

Occasionally, we encounter what might be considered “energy vampires." They consistently project gloom, doom, negativity, and cynicism. They sap our energy and challenge our optimism. The key is to recognize who may be sapping our energy, leaving us depressed, and feeling pessimistic. To the extent we can, these are people to avoid or spend as little time with as practical. They are free to choose negative energy as their vibe, but we can choose not to be infected.

Of course, at times we can all feel negative. Events, experiences, and even our current mood can leave us feeling energy depleted, but it is important not to stay there. We have the power and responsibility to manage the energy we carry with us and project to others.

Beyond the role of energy in our personal and collegial relationships, it also plays an instrumental role in our effectiveness with the staff we supervise and the students we teach. Let’s examine seven connections via which our energy is communicated and influences our work with staff and students.

Inspiration. Enthusiasm matters. Students respond to teachers who are passionate and truly care about their teaching. In conjunction, teachers can sense the passion and commitment of their leadership team. This energy feeds creativity, stimulates curiosity, and stirs passion. The result often is the emergence of new possibilities and the inspiration to pursue them.

Responsiveness. Staff and students are quick to pick up on supportive, interest-infused attitudes. Our open-mindedness, desire to understand, readiness to encourage, and shared confidence communicates the respect and support they need to add fuel to their energy and reinforce their commitment.

Authenticity. Others notice when we are comfortable in our skin. When we signal that we are not perfect or all knowing, we become more human and approachable. Our willingness to share our experiences and value humor also makes us more relatable. Our authenticity draws others to us; it is reassuring and trust evoking. When we model authenticity, we also make it safe for staff and students to let go of their expectations to appear to be perfect and never make mistakes.

Empathy. Caring is a powerful source and transmitter of energy. Trust thrives in accepting, nurturing, and supportive environments. Students feel safe to express their thoughts and feelings, and staff feel respected and valued. As a result, their confidence and commitment grow.

Adaptability. We demonstrate positive energy when we look for the upside of situations without being naïve or overly optimistic. Our flexibility in the face of barriers and setbacks models resilience and agility. Our commitment to be proactive and ready to try something different communicates confidence and optimism; two energizing habits.

Consistency. Clear expectations and structure can give staff and students reassurance and reduce the energy they must spend trying to discern what is expected of them. Consistency also generates a sense of calm and predictability, a key element in sustaining energy for engagement and resilience.

Of course, there are times when we, too, want to find energy to be inspired and need to feel reassured. We may seek security and authenticity on which we can depend. The same connections and influences we often share with others can be sources of energy we can tap into to fill our needs.

Six Lessons from Benjamin Franklin for Enriching Life Today

Six Lessons from Benjamin Franklin for Enriching Life Today

This is a time of the year when educators can feel as though our energy levels have been depleted and are in need of a boost so that we can fully enjoy our summer breaks. For some of us, the school year has left us feeling utterly spent and focused only on getting through each day. As a result, we might have narrowed some of our interests and neglected activities that have excited, energized, and motivated us in the past. Or we may be looking for something to refocus, reenergize, and renew our sense of purpose and direction, especially as we look toward the summer months and hope for rejuvenation.

There is a historical figure whose approach to life can provide inspiration and guidance for living life to its fullest, staying vibrant, and being interested in the world around us: Benjamin Franklin. It must be said that there were aspects of Franklin’s life that were not admirable and are not to be emulated. Nevertheless, he was someone who fully embraced life. His contributions to science, culture, and other areas have endured. There is much we can learn from how he approached and lived his life, things that we can apply to our own lives to keep us fresh, alert, and engaged.

Richard Munson’s “Ingenious: A Biography of Benjamin Franklin, Scientist” is filled with insights and examples of what made Franklin and his life exceptional. Here are six lessons we can glean from his approach to life and the behaviors he practiced and promoted.

Benjamin Franklin was insatiably curious. Franklin had a wide variety of interests; his curiosity extended to include science, politics, literature, philosophy, history, and more. He did not fear appearing uninformed. In fact, what he did not know drove his enthusiasm for learning.

Lesson: We do not have to fear what we do not know or what people might think. Being willing to ask, explore, and experience can lead to energizing, motivating, and enlightening new insights.

Benjamin Franklin was deeply reflective. Benjamin Franklin began each day by reflecting on what he wanted to accomplish and ended the day with reflection on what he succeeded in accomplishing and what he needed to learn and improve. He believed that reflection is the key to remaining focused, moving forward, and becoming better.

Lesson: Life is a series of experiences. However, they only have an impact when we take time to reflect on and learn from them. Reflection can help us to avoid having repeated experiences that lead nowhere, and it encourages us to view every experience as an invitation to learn, grow, and move forward.

Benjamin Franklin reveled in discovery. He appreciated discovery when it was what he expected, but he delighted in discoveries that were not what he anticipated. In fact, Franklin treasured discoveries that dispelled assumptions and revealed new insights.

Lesson: Every day features activities and outcomes, some of which are planned and expected and others that are not. We might be reassured when what we expect happens, but the unexpected often reveals something worth exploring, appreciating, and treasuring. Our choice to revel in discovery can be an excellent source of inspiration and renewal.

Benjamin Franklin was a voracious learner. He was an avid reader and prolific writer. His reading included topics far afield from his formal career. Franklin understood that exposure to a variety of disciplines and perspectives broadened his understanding and grew his knowledge. His writing offered a means to process what he learned and sharpen his thinking.

Lesson: We can access information today through multiple means, but exposing ourselves to other perspectives, views, and knowledge is no less beneficial to our thinking and understanding. Similarly, we may not write letters and depend on formal communication as much as during Franklin’s lifetime, but the process of writing, through whatever means, can still solidify our thinking and keep our minds sharp.

Benjamin Franklin was a constant networker. He maintained a wide array of friends, colleagues, and contacts. His engagement with others spanned an expansive array of disciplines, expertise, and backgrounds. Franklin saw interactions with others as valuable sources for learning, discovering fresh ideas, and challenges to his thinking.

Lesson: The social networks we form can be excellent sources of information, insight, and encouragement. When our networks include people who think differently than we think, have experiences that are different than our experiences, and who bring insights and ask questions that challenge our thinking, they can be great resources for freshening our learning and sustaining our growth.

Benjamin Franklin sought balance in life. Despite the breadth of interests and involvements that filled his life, Franklin advocated for balance and moderation. Finding time for recreation and rest from work helped him to maintain his energy and remain mentally sharp.

Lesson: Life can seem to be filled with limitless expectations and demands. As a result, we can find ourselves spending a disproportionate amount to time and energy in one area while neglecting others. Unless we commit to setting boundaries, finding balance, and practicing discipline, exhaustion and frustration will be our frequent companions as we make our way through life.

Without question, life today can be challenging. However, there are elements and aspects of life that are universal and timeless. Benjamin Franklin lived in a difference century, but much of what he promoted and practiced still has value today. Our task is to learn the lessons we need to live the life we seek.

How to Stay Sane in Times of Uncertainty

How to Stay Sane in Times of Uncertainty

To say that we are living in uncertain times may sound like an understatement. It can seem like everything is in transition; while much in our world may be changing, there are also aspects and elements that remain stable. Still, it can be tempting to succumb to feelings of anxiety, worry, and helplessness. These are natural responses when we do not know what lies ahead and find ourselves wondering if we will be able to cope, manage, and overcome what we may face.

Fortunately, there is much that we can do to counter the uncertainty we feel. We do not have to see ourselves as powerless, and we don’t have to worry that we will be unable to respond—and respond well—regardless of whether the source of our uncertainty is personal, career-related, or the larger context of our lives. Here are ten strategies to consider if we want to restore a sense of self-empowerment, build our confidence, and ease our anxiety.

Focus on what you can control. This action is likely the most obvious way to reduce our feelings of uncertainty and anxiousness, but it’s also the most powerful way to let go of what lies beyond our ability to influence and determine outcomes. The nature of uncertainty is that some elements of the situation are beyond our control, so choosing not to fret over those elements frees us to invest in areas wherein we can do something that will matter.

Narrow your focus. We can quickly become overwhelmed by all that might happen in the future or in each possible situation. As a result, our stress and anxiety build, and we can become stuck. Deciding what is most important, what is most likely to happen, or what will have the greatest impact can help us to concentrate our attention and energy and provide some assurance that we are not just flailing in the dark.

Be curious. This advice may seem counterintuitive when it follows focusing on what we can control and narrowing our focus. However, much of our uncertainty can be generated by not knowing. Asking thoughtful, focused questions can unearth information that is useful to our understanding and may provide new options or guide our decisions. We might be reluctant to inquire, fearing what we might hear in response, but knowing almost always offers options and may provide answers that otherwise will remain hidden from us.

Manage information intake. While curiosity can uncover useful information, we also need to guard against becoming overwhelmed with irrelevant, inaccurate, conflicting, and confusing information. This is a time for consulting people whom we trust, paying attention to information from credible sources, limiting the amount of time we spend consuming news, and avoiding “doomscrolling” in our minds.

Develop “If-Then” plans. Having plans and options can go a long way in reducing the impact of uncertainty. Thinking through what might happen and deciding how we would respond can be empowering. It can also reduce the anxiety of not knowing and being unable to control what is happening to and around us.

Focus on what is next. It has been said that “The most important step in any journey is the next one.” When we face uncertainty, we can fall into the trap of thinking about what lies down the road, over the next hill, or beyond. As a result, we can become stuck, unable to decide what to do, and paralyzed by needless panic. We still need to have goals, but we might think of our goals during times of uncertainty as our compass rather than a specific blueprint.

Talk it out. Talking about the situation and our feelings with someone can lighten the psychological burden we are carrying. A friend, colleague, family member, or other trusted person who listens well and may have gone through something similar can be a great resource. They may be able to provide useful insights and helpful advice. Regardless, just talking about what we are feeling and experiencing can reduce our anxiety, even surface new perspectives, and uncover options for moving forward.

Practice reframing. We can choose how we view what happens to and around us. We can be plagued by problems or confront a wealth of opportunities. We can be paralyzed by the possibility of making mistakes, or we can see them as opportunities to learn and grow. The truth is that choosing to find possibilities in uncertainty can be empowering and build confidence.

Do something meaningful. Engaging in activities that are meaningful and purposeful can be a great antidote to feeling uncertain and unsettled. Shifting attention and exerting energy can give our minds a break. Doing something that makes us feel better or that helps someone else can lift our spirit and refresh our outlook. It can also provide an opportunity for our brains to make better sense of our situation and uncover a better understanding of what we face.

The pace and prevalence of change may seem relentless. Much of what we have already assumed or accepted may be up for discussion and re-examination. We may feel as though we are holding our breath, afraid to exhale. Yet, despite what is happening to and around us, we are not powerless. We can decide how we will respond and, in doing so, we can confront our fears, fight our anxiety, and counter what drives us crazy.

Eight Secrets for When You Want to Slow Down and Savor Life

Eight Secrets for When You Want to Slow Down and Savor Life

Life seems to come at us at full speed; as Ferris Bueller notably observed, “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” In our day-to-day schedule, though, finding time to reflect, appreciate, and enjoy life can sometimes feel beyond our reach, yet the truth is that each of us has the same number of minutes and hours in each day. The key to finding a pace that works for us and provides time for what makes us happy, gives us comfort, and feeds our soul resides in decisions we make every day.

We can allow life to come at us at its own pace, or we can decide to exercise more control. We can react to things life throws at us without much thought, or we can respond with insight and purpose. The choice is ours.

Of course, gaining more control over our lives, finding ways to moderate the pace, and reserving time for what matters to us is not necessarily easy. It requires thoughtfulness, focus, and some discipline. However, the process can be amazingly fulfilling and meaningful. Here are eight strategies we can use to slow life down and allow us to savor more of it.

Establish reassuring routines and reinforcing rituals. We might start each day by taking a brief walk while taking note of our surroundings and appreciating nature. We may spend a few minutes stretching and loosening our muscles. We might spend some time journaling our thoughts while having a cup of tea or coffee. The key is to begin the day with a comfortable pace and thoughtful presence. Similarly, at the end of the day, we can establish quieting and relaxing routines and rituals; listening to calming music, reading a good book, or taking a relaxing bath or shower can bring the day to a peaceful close.

Engage in mini breaks and mindful minutes. We can interrupt the pace of hectic days by consciously stepping back for even a few minutes to close our eyes, calm our minds, and give our brains a rest. These mini breaks can also be times when we practice mindfulness activities such as breathing deeply, choosing calming thoughts, and centering our attention on the moment. Even a minute or two spent during transitions can help us to slow down and connect to our feelings and surroundings. As a result, our stress can ebb, and our productivity can surge.

Slow your speed and take your time. As simple as it may seem, consciously slowing our walking pace, moderating the tempo of our speech, and even driving at a more leisurely pace can help us to feel calm and more deliberate in our thoughts and actions. Similarly, we can resist multitasking and, instead, focus on what we are currently doing while savoring the moment. Meanwhile, we will make fewer mistakes and get more accomplished.

Take time away from the tension of technology. We might designate times when we will unplug from notifications, alarms, and screens. For example, we might choose to unplug during meals, while driving to and from work, an hour before bed, and, if possible, a day on the weekend. We can avoid nonessential alarms and notifications that add to our distraction. Of course, staying away from technology during the night can lead to more restful sleep. Time spent away from the screens in our lives also creates more opportunities to focus on ourselves, connect with our surroundings, and pay more attention to our loved ones.

Notice small things and appreciate simple pleasures. In a hurried life we can overlook, ignore, and discount the presence and value of small but enjoyable aspects of life. Paying attention to the sunrise and sunset, focusing on music as we listen to it, stopping to smell a flower, or enjoying the taste of a delicious meal can help us to gain greater enjoyment of everyday life. Making time to visit with a friend, spending quality time with family members, or engaging in conversation with a neighbor can help us to refocus and reflect on the importance of the people in our lives.

Prioritize progress over perfection. When we expect perfection, we are more likely to be disappointed than gratified. Focusing on progress gives us permission to make mistakes—and learn from them. Expecting perfection, on the other hand, means mistakes must be avoided. We can celebrate small wins and modest successes as we build new skills, develop our talents, and expand our expertise. Regardless of whether progress comes at a modest and consistent pace or occurs in surprising leaps, we can savor the journey and use the experience to remain positive and motivated to live and learn.

Consider the possibility of procrastination. Procrastination has a bad reputation, but just because something is on our to-do list does not always mean that it must be done right now, or even today. Sometimes allowing time to pass can lead to a better understanding of something or a better approach to completing a task. In some cases, conditions migrate, and the task we thought we needed to complete changes or may no longer require our attention. Of course, we need to avoid falling into the trap or habit of putting off what really needs to be done. However, considering elements of urgency, timeliness, and consequences can help us to better manage the pace and sequence of what needs our attention.

Regularly reflect, reassess, and realign. Life happens whether we go with the flow or decide how to live it. Spending time thinking about what is important to us, contemplating the difference we want to make, and setting goals can help us to clarify and honor our priorities. However, we need to regularly reflect on how and whether we are really spending our time on what is most important. Intentions matter and plans are necessary, but what we do and how we spend our time determines whether what we value is also what we live.

There is no question that resisting the constant rush of life is a challenge and finding time for meaning, enjoyment, and appreciation can be difficult. These and other strategies can help us to create space for meaning, find a place for enjoyment, and embrace life as it unfolds. Do you have some favorite strategies to add?