By Clarissa Elfino Confidence interesting articles 0 Comments

‘Personal’ memories are easier to recall than other details. Here’s why.

I’ve always been fascinated by how vividly we remember some memories, while others  fade away into oblivion. For example, I can still remember every detail of my first day at school – from the smell of chalk dust to the sound of pencils scratching on paper. Yet, I struggle to remember what I had for lunch yesterday.

It turns out I’m not that unusual. The human brain is wired to prioritise and recall some “episodic memories” more easily than other details. I recently came across a study in the Journal of Neuroscience that sheds light on why this happens.

It describes a study done by the French National Center for Scientific Research. The study showed that the hippocampus plays a crucial role in organising distinct moments of experience when people learn.  For example, ‘time cells’ in the hippocampus fire when you’re learning a new task, creating a record of the time flow during the task. This helps you remember not just what happened, but also where and when it happened.

 

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So, why are personal memories easier to recall? The study suggests that your brain prioritises the encoding of time and context. This is probably because it helps you create a coherent narrative of your life. By understanding how time cells work, researchers hope to unlock the secrets of memory formation and retrieval.

This study opens up new avenues for exploring memory and could have significant implications for memory-related disorders in the future. Plus, it just might have implications for trainers, teachers and educators. If you want to learn more about this research, you can find the source article here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

 

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Have you reached a career crunch point?

Are you struggling to progress despite your best efforts? Join my free masterclass, Momentum Formula.  Learn how to go from Stalled to Unstoppable in just 7 days. Don’t miss out, enrol today!

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By Eleanor Shakiba Momentum 0 Comments

Leap from career limbo to momentum

Do you feel overworked, underappreciated and unrewarded at work?  It’s a common scenario that I call the limbo zone – a state of high stress and low influence that lies between achieving professional momentum and burning out. So why do so many professionals, especially women, get ensnared in the limbo zone between stress and success? It boils down to three deeply ingrained assumptions, which drive your behaviour at work. Do you believe any of them?

  • Success is directly proportional to competence.
  • Perfection is the only acceptable standard.
  • To reach your goals, you must always be in control.

These myths, instilled since childhood, can become professional roadblocks. If you believe them, they’ll keep you in a frustrating state of dissatisfaction. But here’s the empowering truth – it doesn’t have to be this way! Escaping the limbo zone between stress and success is easy once you change your perspective.

Expand your perceptual horizons

Instead of focusing solely on competence, explore your potential. Ditch the pursuit of perfection and start celebrating the momentum you’ve already achieved.  Then build on it. And rather than clinging to control, strive to build your influence. That is what will truly move you forward professionally. This paradigm shift can accelerate your career, enhance your credibility, increase your professional impact and turbo charge your confidence. To start putting it in place today, try these three simple tips for building momentum.

 

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Adopt a growth mindset

Embrace continuous learning: understand that competence is not a fixed state but a journey of continuous improvement. Take advantage of learning opportunities, seek feedback and accept that everyone, at every level, has something new to learn.

Aim for progress, not perfection

Accept imperfection: perfection is an unrealistic standard that hampers progress. Instead, aim for progress and celebrate your growing momentum. Learn to live with ambiguity: it’s as simple as admitting, “I don’t know.” By doing so, you open yourself up to new ideas, collaboration and growth.

By changing your mindset and embracing these simple tips, you can break free from the limbo land between stress and success.  So take a deep breath, let go of those limiting beliefs and notice how easy it is to build professional momentum when you use the tips from positive psychology.

This article was created by Eleanor Shakiba

Eleanor is a leadership trainer and success coach. Her mission is inspiring talented people to become leaders who make a difference.  Since discovering her passion for training and development, Eleanor has trained more than 60,000 people. She delivers face-to-face workshops for corporates, online masterclasses for leaders and Positive Psychology retreats for trainers, HR practitioners and leaders. 

By Clarissa Elfino Credibility interesting articles 0 Comments

When being great with people isn’t great for you…

Are you the kind of person who always puts others’ needs before your own? Do you spend your days sorting out people’s problems and being there for them in times of need? If so, you are most likely a people pleaser. Are you known as a ‘people person’ at work? It may come as a surprise that your exceptional skills with people might not be so exceptional for your well-being.

Researcher Gabor Maté has found that certain personality traits seem to appear frequently in people diagnosed with chronic illnesses. One of these traits is having compulsive and automatic concern for others’ emotional needs, often at the expense of your own.

A second trait associated with chronic disease is a rigid identification with societal roles, duties and responsibilities. In other words,  people who are driven to fulfill expectations and conform to societal norms seem to be more prone to chronic illnesses. This doesn’t mean the personality traits cause the illnesses, but there may be a link between them.

So, what does this mean for people-pleasers? It suggests that constantly prioritising others’ needs above your own and being overly focused on meeting societal expectations could be associated with negative health outcomes. This is not to say that being compassionate and responsible is unhealthy, but rather that there needs to be a balance between caring for others and caring for yourself.

 

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It’s essential to find a balance between taking care of yourself and caring for others. Neglecting your own well-being can lead to burnout, stress and lowered wellbeing. It’s crucial to set boundaries and learn to say ‘no’, as constantly saying ‘yes’ can lead to resentment and exhaustion. Additionally, take time for self-care activities that nourish your mind, body and spirit. Allow yourself to relax without feeling guilty or selfish.

So, the next time you catch yourself placing everyone else’s needs before your own, remember that self-care isn’t selfish. Pause for a moment, reflect on your well-being and consider setting boundaries that allow you to put yourself first.

To find out more about this thought-provoking research on the hidden dangers of being too nice, you can read the complete article by Gabor Maté here.

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

 

 

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Exciting news!

I’m offering an early bird deal on my new online coaching program, Momentum Lab. This is where you can go from stuck to unstoppable in just 7 days. It’s interactive and personalised.  Enrol now and receive 10% off!

By Eleanor Shakiba Momentum 0 Comments

Stress management redefined: ditch the deep breathing and do this instead

Are you fed up with being told to ‘manage your stress’ by taking a deep breath or going for a walk? These are strategies designed for a different era. A time when workplaces were very different. Today, I’m going to suggest a radical new approach. One that fixes the old problem of being ‘time-poor’ in very different ways. You see,  you’re not stressed because you have poor coping skills. The real problem is something much more insidious.

Fix failing systems, not yourself!

How much time do you waste each week working around the vagaries of badly designed systems and work processes? It’s time to take a radical approach.  Stop being the human equivalent of the worn-out cog that holds a broken machine together. Instead, update the machine.  Make a list of the top 3 processes that waste your time. Then update them, fix them or throw them out altogether.

Zone out to chill out

Firstly, stop pushing yourself to focus all day.  Your brain can’t do that. It needs regular breaks to function at its best. That’s where zoning out comes into play. Research has shown that taking short “brain breaks” throughout the day can improve focus, creativity and productivity. My favourite way to do this is by tapping into the power of trance. This is a deep state of relaxation. It counters stress and induces a calm, contented flow.

In 2023 I designed a group coaching program for managers in a high-profile arts organisation. They wanted to reduce stress and increase their impact. Instead of focusing on time management techniques (which you can learn anywhere), I taught them to access trance states and develop emotion-regulation skills.  By the end of the program, everyone was feeling more focused and in control, despite the continuing demands of their jobs.

 

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Newsflash. Doing things you hate can make you feel stressed. That’s why it’s essential to craft your workday using the 80:20 Rule. This comes from Economics and explains that 80% of your results come from just 20% of your efforts. Here’s the radical bit. I’m not going to tell you to focus on streamlining your work processes.  Instead, I want you to focus on doing tasks you love for at least 20% of your day.

Assuming you work around 8 hours a day, that means allocating just 1.5 hours a day to tasks that bring you joy. It doesn’t sound much but it can make a huge difference to your stress levels!  So, it’s time to stop using outdated strategies to manage stress. Instead, take a radical new approach from this day forth.  Fix the failing systems, take brain breaks and prioritise tasks that bring you joy.

And remember, I’m here to help. Check out my inspiring online coaching lab, Momentum, if you want to dive even deeper into these ideas.

This article was created by Eleanor Shakiba

Eleanor is a leadership trainer and success coach. Her mission is inspiring talented people to become leaders who make a difference.  Since discovering her passion for training and development, Eleanor has trained more than 60,000 people. She delivers face-to-face workshops for corporates, online masterclasses for leaders and Positive Psychology retreats for trainers, HR practitioners and leaders. 

By Clarissa Elfino Impact Interesting Articles 0 Comments

Fast brain hack to improve your focus

Focus is the ability to direct your attention towards a specific task or goal, while filtering out distractions and irrelevant information. It allows you to fully engage with your work and make progress towards your objectives. Distractions are the enemy  of focus, despite being everywhere. Luckily,  there’s a neuroscience-backed hack that can help you focus like a  laser beam whenever you need to.

It’s called the Pomodoro Technique and it’s a time management method backed by neuroscience. It was developed in the late 1980s by Francesco Cirillo. He ran a series of experiments using a kitchen timer shaped like a tomato (hence the name ‘Pomodoro’). These involved breaking his work into 25-minute intervals separated by short breaks. He found this approach improved productivity and focus significantly.

That’s because your brain  is not designed to focus for long periods. Your attention span naturally wanes after  20-25 minutes, which helps your brain conserve energy. By taking short breaks, you allow your brain to rest and recharge before diving back into work. Daydreaming or relaxing is one of the best ways to fully recharge your neural circuitry, so resist the temptation to check social media, surf the web or read your emails during rest times.

  • Instead, try one of these downtime activities, which shift your brainwaves into a restorative state:
  • Take a short walk outside
  • Listen to calming music
  • Meditate or do some mindfulness exercises
  • Listen to the Energise Now audio session and spend 20 minutes in a relaxing trance state
  • Have a quick tea break

These activities will help you relax and reset your brain, making it easier for you to focus again when your break is over. The key is to keep the breaks short – between ten and fifteen minutes duration each time. Most importantly,  avoid any mentally stimulating tasks during this time.

 

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Steps for success

Here’s how to get the most from this evidence-based focus hack.

  • Choose a task. This could be anything – an assignment, a project, or even cleaning your desk.
  • Set a timer for 25 minutes. Use your phone, a physical timer, or a Pomodoro app.
  • Work on the task until the timer goes off. Don’t let distractions derail you. If something pops into your mind, jot it down and return to it later.
  • Take a short break. Choose one of the options listed above and switch off for 10 minutes
  • Repeat the process. After four ‘Pomodoros,’ take a longer break of 20-30 minutes.

Remember, it’s all about working with your brain’s natural rhythm, not against it. By incorporating this technique into your daily routine, you’re not just improving your focus. You’re also reducing your risk of burnout, increasing your mental agility and making your workday more enjoyable. So, are you ready to hack your brain for better focus? Set your timer now and get started on your first Pomodoro of the day!

This article summary was created by Eleanor Shakiba

Eleanor is a leadership trainer, success coach and people skills expert. She helps managers and business owners build thriving teams and organisations, using tools from Positive Psychology. She's trained more than 60,000 people during her career as a corporate trainer and professional development consultant. Her mission is inspiring talented people to become leaders who make a difference. 

 

By Eleanor Shakiba TLS services Momentum 0 Comments

When your career stalls, it’s not your fault.

Has your career stalled? Have your most important goals that been on the backburner for too long?  Join Eleanor Shakiba in Momentum Lab and go from stuck to unstoppable in 7 days. Find out more here.

When your career stalls, it’s not your fault. You’ve hit a Success Crunch Point and they happen to everyone.  A solution is coming soon. Find out more in my next newsletter!