How to Let Go of Obsessive Overthinking by zenhabits

Sometimes, our heads won’t stop thinking about something. Our thoughts will spin around and around, not willing to let go, obsessing. It might be about another person, a big event coming up, or about ourselves. It might be overthinking a decision, big or small.

There’s nothing wrong with this. It’s a human thing to do, to overthink or obsess about something we’re worried or frustrated about. It’s a sign that we’re feeling fear and uncertainty, and our brains are trying to solve it.

Sometimes, though, it can be liberating to let go of that kind of thinking. It can lead to better sleep, peace of mind, and a simplicity of living. So how can we do that?

zenhabits shares a process for that briefly here:

1. Notice. Often when we’re caught up in a loop or overthinking, we aren’t aware of it. It seems like the right thing to do, to keep thinking about this thing that’s worrying us. But to break out of the loop, we have to notice we’re in it. What signs have you noticed will point out to you that you’re in a loop? For many people, it’s a rising amount of anxiety or worry, an inability to sleep, an inability to focus. For others, it might be a desire to lash out at someone, or to plan or otherwise get control. The key is just to notice you’re in it.
2. Turn toward the underlying fear. Once you’ve noticed, the magic trick is to look beyond the thing you think needs to be solved … to the fear underneath. It’s like not looking at the hand the magician is trying to direct your attention to, but to their other hand that is hiding the coin. Don’t look at the object of your thoughts or the problem you need to solve … but the fear that’s having you want to obsess and overthink. What are you feeling right now, in your body?
3. Be with the fear. Before we let go of the overthinking, we have to be with the feeling of fear that’s in our body. Otherwise it’s like trying to calm a freaked out child by ignoring them. What if instead we could be with the fear and relax with it, so it can relax? Can you feel the fear, as sensation, and stay with it? Can you breathe deeply and slowly, so you can slow your heartbeat and relax with the fear? Can you bring curiosity towards it? If it’s challenging, you might think of it as being with your heart.
4. Ask what’s needed. Ask what your fear could use right now — some compassion, some music, a nice cup of tea, journaling or a walk? Then ask what’s needed in the situation you’re overthinking — what’s the simplest thing that you could do here, what’s the simplest way you could speak from the heart? Then trust that, breathe, and move to the present moment.
5. Turn toward something right in front of you. What’s something right in front of you that you could focus on? For me, it might be the light in the room, nature, another person. Or it might be answering an email or writing a blog post. Something simple, right in front of me. I trust that what I’ve chosen from the heart will suffice, and then I focus on something in the here and now.

This isn’t about getting this perfect, or never overthinking or obsessing. I still get caught up in loops all the time. But I accept that as a part of my humanity, and love the fear that’s creating it. Then I practice.

The post How to Let Go of Obsessive Overthinking appeared first on zen habits.

By Leo Babauta

HBR says --> Use Emojis if you Want to Connect with Your Team 🙂

     It wasn’t too long ago that many people thought that the use of emojis in work communication was unprofessional. But times have changed. In fact, the shift to hybrid means that informal written communication, including emojis, is more common than ever in the workplace. 

    As a manager, you can use this new workplace language to connect with your employees on an emotional level (after all, emojis are meant to convey feelings). For example, you might kick off a team meeting by asking everyone to send an emoji describing how they feel. This simple exercise can allow you and your team to get a sense of morale with just a single glance at the screen. 

    You can also use emojis as part of your weekly check-ins with direct reports, asking them to select an emoji to indicate how their week went. Then follow up with open-ended questions, such as: What went well this week? What was the worst part of the week? Is there anything I can help with? 

    Finally, you can use emojis to influence your team’s emotional culture. Something as simple as sending a Slack message each morning with emojis that convey a positive emotion, such as happiness, pride, enthusiasm, or optimism, can make a big difference

Interested to know more?

Read the complete article at: 

https://hbr.org/2022/05/using-emojis-to-connect-with-your-team

Can we turn a Simple “Hi” into a Fruitful Relationship at Work?

Can we turn a Simple “Hi” into a Fruitful Relationship at Work? "Yes... We can" as per HBR

Building relationships at work is more complex than simply “putting yourself out there.” It takes real work. 

• Start by breaking the silence. If you’re working in an office, try placing yourself in a high-traffic area, where you’re more likely to have impromptu conversations with colleagues from across the organization. Or, 
• Try showing up a few minutes early to meetings, using that informal time to chat and get to know people. 
• Next, turn your acquaintances into allies by turning one-off conversations into a recurring rapport—following up on whatever you discussed or simply saying “Hi again!” in the hallway. 
• Finally, get proactive about turning rapport into a relationship by scheduling time to chat or grabbing coffee. 

Eventually, you’ll find yourself benefiting from fruitful mentorships and peer relationships that could ultimately change the course of your career

Interested to know more?

Read the complete article at: 

https://hbr.org/2022/08/how-to-build-real-relationships-at-work

In this Tiring Times --> Celebrate Wins, Big or Small

In this Tiring Times --> Celebrate Wins, Big or Small, as suggested by HBR 

When reaching your objectives, do you take an “on-to-the-next” approach? 

It may feel efficient to move on to the next pressing task, but doing so means missing out on an important opportunity to relish the milestones, even minor ones. Progress is often hard won; it can require painful perseverance. 

So why wouldn’t we celebrate the early victories, no matter how small? 

Take the time to celebrate. Whenever an objective is achieved, have a plan to commemorate it, even if the actual objective and celebration are modest. And of course, take time to bask in the big wins — product launches, closing the deal with a big client, going public, etc. 

While it may seem superfluous or self-gratifying to some, celebrating achievements is an important opportunity for your team to cement the lessons learned on the path to success — and to strengthen the relationships between people that make future successes more possible

Interested to know more?

Read the complete article at: 

https://hbr.org/2022/01/celebrate-to-win

Time to Introspect and 5 Questions to Guide Your Career Choices

  Harvard Business Review helps us with 5 Questions to Guide our Career Choices

Careers evolve and unfold over many years — even decades. So how can you be sure that you’re on the right path and you’ll achieve your definition of success? To take control of your future, step back and reflect on your present. Ask yourself the following five questions:

1. How fulfilled do I feel? This is often about whether you’re able to express your values at work. Identify what’s most important to you and then consider, “On a scale of 1-10, where 10 is the ideal, how well am I able to express this value in my job?”
2. How am I learning and growing? To what extent are you building competence or expertise in your sector or function? What competencies do you want to develop further in the year ahead?
3. Am I headed toward a long-term goal? While everyone hates the question “Where do you want to be in 10 years?” stepping back to figure out a broad vision can help you pursue opportunities more proactively, versus reactively. You might ask yourself “What do I want in my (work) life in three to five years?” which is a more manageable chunk of time.
4. What seeds can I plant today that will benefit me tomorrow? Career success is often the result of the cumulative effects of small, regular actions.
5. What relationships do I need to build to help me realize my vision? You can’t do it alone, no matter what the “it” is. Given your goals, who are the people who can help you get there?

Interested to know more?

Read the complete article at:  https://hbr.org/2022/01/ask-these-5-questions-to-decide-your-next-career-move

200 Blog Posts and Still Going Strong...

 It has been 10 years since I started this Blog as: 

Sanjay Ishwarlal Upadhyay's Blog Page

Looking back at it now, I can just happily reflect on the fact that I started writing publicly. After 200 posts and 11,100 views later, I can claim to be a better writer than what I started.

 

I'm glad to be able to write every month since I started. I must admit it's tough in times of project crisis. But it's the solace that I get out of writing that makes it worth the effort :-)

 

I'll take this milestone as an excuse not to write any more articles this celebration month

 

So, Thanks for visiting this Page...

And as my Blog header says -->

 

Welcome to my Blog Page. I Blog for fun, whenever I find a secluded time for creative writing! Read when you find the time. 

Feel free to give comments for improvement :-)

 

I highlighted the most important aspect.

Your comments for improvement and encouragement are precious...

In the Current Covid Era --> How to Get People to Speak Up in Virtual Meetings

 How to Get People to Speak Up in Virtual Meetings by HBR

You’re running a meeting and ask a question, but no one says anything. Crickets. Luckily, in a virtual environment, there are many tools you can use to encourage participation. Next time you’re hoping to get people to speak up in a virtual or hybrid meeting, try these approaches:

• Share your questions ahead of time. If you’re asking people for insight, it’s only fair to give them as much time as possible to think about the problem at hand. Email attendees up to five of the questions you’ll be asking. Place those questions in the meeting agenda and the calendar listing so everyone knows what’s coming and can prepare.
• Ask simple questions in the chat. The key here is simple. Avoid broad questions like “What did you think?” Instead, ask questions that are easy to respond to quickly. Try “What is one word that best describes the product?” or “What is one thing you learned from last week’s event?” Then follow up. You might say, “Kelly, you described the product as innovative. Can you unmute and share why?”
• Avoid shaming. Don’t make your team feel uncomfortable or guilty by saying something like, “Nobody has any questions? Really, nobody?” That increases the chances that you’ll hear relatively meaningless contributions from people who just want to end that awkwardness

Interested to know more?

Read the complete article at: 

https://hbr.org/2022/01/how-to-get-people-to-speak-up-in-virtual-meetings

I completed an Insightful 5-day Challenge on Digital Transformation

Finished the 5-Day Digital Business Transformation Challenge from CXO Transform.

It contains loads of awesome nuggets on digital transformation and how it relates to strategy, business - and operational models, as well as how authentic transformation is different from mere change

The content is Excellent as contains loads of awesome nuggets on digital transformation and how it relates to strategy, business - and operational models, as well as how authentic transformation is different from mere change

Thank you Rob Llewellyn and CXO Transform for this wonderful 5-day challenge on Digital transformation.

 

#RobLlewellyn #cxotransform #digital_transformation #leadership  #management #innovationstrategy

Happy to be Google Cloud Certified Cloud Digital Leader

Continuing the Cloud journey, now with GCP

Happy to be Google Cloud Certified Cloud Digital Leader

A natural addition to my cloud skills, So my current Cloud Certifications new stand at:

• Google Cloud Certified Cloud Digital Leader

• AWS Certified Data Analytics - Specialty
• Oracle Cloud Infrastructure 2021 Certified Architect Associate
• AWS Certified Solutions Architect - Associate
• Azure Fundamentals and Data Fundamentals DP-900
• Google Cloud Sales Credential
• IBM Cloud Essentials certified
• Operating Kubernetes on IBM Cloud Certified
• Certified Alibaba Cloud Fundamental Architecture and Case Study

https://www.credential.net/18f2bbff-4806-4232-b261-d1d36734ae46?key=8935cf8dad0969cca479afcfd6a342da50489c56c2d3ac3440f58d1daa036645

#digital #google #leader #gcp #cloud

Amid this Ukraine-Russia War -- How do we Talk to Your Team About Distressing News Events

With uncertainly around the world with the Ukraine-Russia War , Harvard Business Review teaches us  How do we Talk to Your Team About Distressing News Events 

When you’re in a position of authority, your words have special weight. But when the news is distressing, and your team is worried, it’s not always clear what to do or say. If you’re finding yourself at a loss, start with these three simple steps. Check in with your employees individually. Talk to each person on your team to get a sense of who is affected — and how. Ask if there’s anything they need or any way you can support them. A simple question at the beginning of a one-on-one meeting such as, “Have you been following the news? Do you know anyone impacted?” can reveal an unexpected connection that someone might not have thought they could share. Make space to address the news during a meeting. You might start your weekly huddle by saying, “I’d like to take a quick minute to acknowledge what’s happening. I’ve certainly been distracted and concerned by it. Who else feels the same way?” Your goal is to be compassionate and understanding, not to wade into politics, put people on the spot, or force anyone to speak. Give people the opportunity to take action. Research ways to help that are in line with your organization’s values and provide credible sources for employees to get involved. If possible, let them use a portion of their working hours for volunteer activities.

Interested to know more?

Read the complete article at: https://hbr.org/2022/03/how-to-talk-to-your-team-about-distressing-news-eventshttps://hbr.org/2022/03/how-to-talk-to-your-team-about-distressing-news-events

Management Lessons from "Pushpa: The Rise" Movie

 Management Lessons from "Pushpa: The Rise" Movie 

1. Attitude matters - Your attitude determines your success regardless of your educational or social background.

2. Lead from the front - Speak up for people, unite them, and show them the path to success.

3. Have Guts- Have the courage to take action Be hungry for success Don't settle for less Claim what you're worth.

 4. Take risks and think outside the box, even if you are an employee. Don't be an employee if you can become a partner.

5. Learn the rules of the game- Study your market well, analyze your competitors and position yourself correctly 

 6. Take Care of the Stakeholders- Increase Profit and distribute it fairly to your stakeholders Win the trust of your partners Be loyal to them

7. Collaborate - Work together well Understand the needs of people Create win-win solutions

8. Finally a Marketing Lesson…  

“Brand" का ठप्पा आदमी के कपड़ों मे नहीं हो ता , Character मे होता है !!!!  

Got Certified as AWS Data Analytics - Specialty for Big Data on Cloud

 Kick -started 2022 with Continuation of my Cloud Journey

Got AWS Certified Data Analytics - Specialty for Big Data on Cloud,
A natural addition to my managing the Big Data on Cloud Digital Transformation.

https://www.credly.com/badges/e4460812-92e8-4ab7-98c4-88ecf276a435/public_url

#aws #bigdata #digitaltransformation #cloud #dataanalytics

In the New Year Let's resolve to Tackle That Task You Keep Avoiding

 Harvard Business Review tells us how to Tackle That Task You Keep Avoiding

When we’re exhausted or stressed, our brains want to save mental energy and avoid things that make us feel uncomfortable. 

So how can you get stuff done, especially challenging tasks, when you're tired and your mind is telling you it’s not worth the effort? 

Try changing your perception of the task by using a tool called “reappraisal.” 

For example, you might say to yourself, “I’m going to feel better once I get this new process down on paper,” rather than repeatedly thinking, “I just don’t want to do this.” Also, remind yourself of the long-term benefit of getting the task done. For instance, you might consider: “Do I want to experiment with a new project management tool that may boost my team's efficiency, or do I want to stick with the same existing process that none of us feel great about?” This will make the easier path less appealing. 

By reframing hard work and envisioning an incentive, you're more likely to move past your instinct to avoid the effort, and convince yourself to just get it done

Interested to know more?

Read the complete article at: https://hbr.org/2021/12/how-to-convince-yourself-to-do-hard-things