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5 Tips For Conquering The Stress Of Success

Among other responsibilities that come with being the boss is gracefully handling the inevitable pressure.

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According to a Harris Interactive survey conducted for the American Psychological Association, 41 percent of employed adults feel stressed out during a typical workday.

Although the poll sampled employees and the self-employed, I believe the number would have been much higher had the survey included only business owners and senior executives.

With all due respect to the average employee, the levels of pressure faced by executives and entrepreneurs can be “off the charts.”

It’s stressful at the top

From an outsider’s perspective, sitting on top of the corporate pyramid puts you in the driver’s seat. In reality, of course, working with business partners, customers, investors, suppliers, etc. merely reveals the limits of your control.

Related: 49 Inspirational Quotes And Mantras To Help You Overcome The Stress Of Running A Business

The higher you are, the higher the stakes

Loss of clients, threats of lawsuits, employee issues, fear of being unable to pay the rent or your employees. These, and many other concerns, can feed a river of sleepless nights, making you feel like you’re fighting a never-ending battle.

Stress can come from any direction because so many things can go wrong – things for which you are directly responsible.

Are you going to fight or flee?

By the way, the “never-ending battle” metaphor is apt because stress is caused by our primal instinct to fight or flee. In the modern world, neither option is (usually) a viable one. The result, therefore, is anxiety generated by our inability to pursue one of those hired-wired options.

Although there’s no magic stress-reduction formula that works for everyone, every time, I’ve discovered five techniques that have been effective for me – techniques I’d like to share:

1Box Breathing

box-breathing

This is a tool I discovered while reading a book about Navy SEALs. Navy SEALs, who conduct high-stress, life-and-death operations throughout the world, must be trained to control their fear and stress in order to succeed (and survive).

Use a visual aid like this one, start by: (1) inhaling for four seconds (as the circle expands); (2) then hold your lungs full for four seconds (as the circle stays fully expanded); (3) exhale for four seconds (as the circle shrinks), and then (4) hold your lungs empty for four seconds (as the circle is contracted).

Repeat as many times as it takes to calm down. This technique has helped me in very stressful situations – situations in which my heart was racing out of control. By performing the breathing exercise, I was able to lower my heart rate, regain composure and control my stress.

2Self-Talk

Positive self-talk may seem like New Age baloney, but it can actually work. Positive self-talk helps you realise that that fear is a choice. By “accentuating the positive and eliminating the negative” it can go a long way toward helping you regain composure in even the most stressful circumstances. It’s like having a therapist or a life coach on call 24/7.

Related: Stress Kills! 5 Ways to Keep Your Stress Levels Low

3Diet

diet-management

When dealing with stressful situations that may endure for months, you cannot neglect your diet and eat unhealthy foods just because they’re quick and easy. You need to put even more focus on eating healthy foods and staying well hydrated.

During stressful times, the body’s immune system can easily be compromised. Failing to adequately nourish and hydrate yourself only increases the odds that you will literally become “sick with worry.”

Stress + poor diet often leads to maladies such as headaches, insomnia and high blood pressure.

Focus on proper hydration and vitamin intake during stressful periods because your body is being taxed at a higher level than it normally is.

4Exercise

This may be one of the last things on your mind during stressful episodes. You may already feel exhausted and worn out. But continuing your exercise program (or initiating a new regimen) – one that includes walking, lifting or light resistance exercise – will help clear your mind, lower stress levels, and generate positive feelings.

When you exercise, the body releases chemicals called endorphins. These interact with the receptors in your brain to reduce your perception of pain and trigger positive feelings (similar to the feelings produced by morphine).

If you don’t want to drag yourself to the gym, or do 50 push-ups next to your desk, just remember how much better you felt the last time you finished a good workout.

5“This too shall pass”

This too shall pass

When your livelihood and your company seem to be in jeopardy, emotions can become intense. But if you maintain the proper perspective, you’ll realise that the situation will be resolved.

Change is the only certainty in life is change, so keep in mind that however bad things may be today, this state of affairs will not last. Whenever events seem to be spinning out of control, take a moment to put everything into perspective.

Take a walk, meditate, pray or do something that helps you focus your thoughts on the bigger picture. The stress you feel now will fade in time.

This article was originally posted here on Entrepreneur.com.

Ernie Bray, CEO of technology & services organization ACD Corp, is a high-energy entrepreneur, author and business leader. ACD has ranked six years on the Inc. 5000, four years on Deloitte’s Technology Fast-500 of North America and most recently was awarded "Best Entrepreneurial Companies in America" by Entrepreneur Magazine. Ernie is a respected advisor in driving strategic impact in the areas of process improvement, strategy, management, social media, marketing and innovation. He is also the co-host & creator of the "Balls Out Podcast" a show about success, motivation, business and the winning edge. Ernie is a Certified Six Sigma Black Belt and consultant to various companies

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Managing Your Schedule Like A Boss: Tips The Experts Never Tell You

Time management is at the top of the short list of reasons why some people succeed and most don’t.

John Rampton

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Lou Gerstner, the former CEO of IBM, once said, “Never let anyone own your schedule.”

I don’t know about you, but I love that quote. It’s so simple, yet true. After all being deliberate with your time is one of the best ways to have a happy life in the business world. Of course, try as hard as you can, that’s not always the reality. Life is kind of known for throwing a monkey wrench into your plans every now and then.

But, it’s still possible to manage your schedule like a boss by following these can’t-beat tips.

Create a routine

Next up you need to create, and stick, to a routine.

Start by blocking times for specific activities, such as checking emails, exercise and spending time with your family. You can then convert your calendar into a series of blocks for you to place activities in the prepared spaces. If something isn’t planned and placed into a block, don’t do it.

Keep in mind that your routine will probably change throughout the year. But, it’s better to have a plan that changes than no plan at all. For example, if you’re launching a start-up, then you should block times for activities like customer discovery, coding and hiring. Next year you may have to block out times for marketing, growing your business and customer service.

Related: Fighting Sleep Is A Losing Management Strategy. Let Your Employees Take Naps

Carry a schedule and record all your thoughts, conversations and activities for a week

“This will help you understand how much you can get done during the course of a day and where your precious moments are going,” write Joe Mathews, Don Debolt and Deb Percival on Entrepreneur.

“You’ll see how much time is actually spent producing results and how much time is wasted on unproductive thoughts, conversations and actions.”

Add time buffers to manage your schedule

Have you missed a couple of deadlines because you jumped from project to project? It’s probably because your didn’t add time buffers. A buffer is something like this:

You just landed a new client for your freelance business. They assign you a deadline to complete the task. Instead of entering their exact deadline, your put your own deadline that’s 24-48 earlier. Those hours are the buffer.

Why’s that such a big deal? When you have a buffer, and something happens that you can’t control, you still have those 24-48 hours to meet the deadline.

Schedule your calendar like a to-do-list

If you have things on your schedule that have to be done, I personally like scheduling out time on my calendar for them. Much like a meeting, they have a set and scheduled time for this task to be accomplished.

For some people like myself, this includes blocking out time for working out, eating, walks and other important activities in my life. If I don’t make time for them, other things will always get in the way. I find that when I block out those times on my schedule, I’m much more proactive as well as I feel better about myself.

Use batching and time-blocking

In my early days of freelancing I multitasked like it was going out of style. I eventually realised that doing more than one thing at a time is ineffective and stressful. I was stressed beyond endurance because, as research now shows, the human brain isn’t capable of multitasking.

Related: 5 Time-Management Tools for Small Businesses to Improve Productivity

A study conducted by Microsoft Research, shows that switching from task to task is less productive than staying on the same task, or the same types of tasks, over a block of time. That’s why batching is so awesome.

Batching is basically where you find similar tasks and then lump them all together to make a task-batch. You then sit down, set a timer, and focus only on those similar tasks. For example, setting aside 6 am to 7 am to check emails and then 8 am to 10 am to write blog posts.

Another strategy that you should try is using time-blocks. When you have outside meetings, block two and a half days per week for those meetings. Only attend those outside meetings during those time-blocks. To make blocking more effective, color-code your calendar so that you can visually glance at your calendar.

Chandler Bolt wrote a great book, The Productive Person, that you should read if you want to learn more about time-blocking.

Optimise time for different meeting types

To be honest, 30-minute meetings and 10-minute calls are ideal. A 10-minute phone call with a prospective client is more than enough for me to know what their needs are and if we click. Better yet, Google Hangout or Skype can be used to see the person instead of just hearing them.

If you have a remote team, you can host a virtual meeting via Zoom,RingCentral Business, Zoho Meeting, Join.me or GoToMeeting.

Here are some suggestions on the types of meetings that you might want to book and schedule:

  • 45-minute meeting that’s outside of the office. Allow 15 minutes for travel and 30 minutes for the meeting over coffee.
  • 30-minute weekly staff meeting.
  • 30-minute meeting in the office to get to know colleagues or catch up.
  • 15-minute daily standup if you’re a start-up or leading an engineering team.
  • 10-minute phone call to offer someone advice.

Related: Forget Time Management: Why You Should Practice Choice Management Instead

Whatever meetings you decide to hold a meeting, you should group them into blocks. If you think that a particular meeting needs more or less time, then you can adjust the block accordingly.

Still, just remember that it’s impossible to get everything done. “Also remember that odds are good that 20 percent of your thoughts, conversations and activities produce 80 percent of your results,” say Mathews, Debolt, and Percival.

This article was originally posted here on Entrepreneur.com.

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How To Optimise Your Productivity After Quitting Your Job

You’ve done it. You’re your own boss. All the time in the world. Now the problem is – you’re used to 10 hours of your day being allocated elsewhere – there’s almost too much time now. So much time… and so many ways to waste it.

Jordan Stephanou

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The idea of having control of our own time is bliss. In many ways, nothing could be better than the idea of “freedom”, of having “full control” of one’s life. The reality is that it can be incredible, however it can also be life’s biggest trap. If there is no strategy to optimize this available time, it will turn into one major procrastination session.

If your time is not carefully managed, your entrepreneurial journey could become months of regret and self-loathing because of wasted opportunity. On the flip side, Peter Thiel has been paraphrased in saying that one of the beauties of an entrepreneurial life, is that if someone were to put a gun to your head and demand that you achieve 10 years worth of goals in 6 months, it would be possible. If time is used extremely effectively, anything is possible. That, in my view, is something to get excited about, and is reason enough to want to put tangible methods in place.

Note that many of these methods were inspired by Tim Ferriss and the many world class performers he has interviewed on his podcast. I have since experimented with recommendations and have found that the below have worked best for me.

1. Organise meetings

This may sound counterintuitive, because meetings are commonly considered (at least in the corporate world) to be the ultimate waste of time. The reason for that perception is that there is usually so much work to be done, and corporate meetings classically aren’t necessary for all the attendees, and do not result in a definitive next step.

Related: 10 Things You Must Do Before Quitting Your Job To Start Your Company

My argument for organising meetings is to conjure momentum when none exists early on in the process. If you are sitting with a blank calendar and a blank agenda, by arranging meetings with potential clients, partners, employees or investors, this will create a sense of scarcity; a simulated “due date” that will force you to do the appropriate work to be ready for said meeting, and could put you on an exciting unforeseen path post-meeting.

These meetings also get people on the same page as you; to buy into your vision and to get them excited by what excites you in your entrepreneurial journey – you never know what doors can open from connecting with the right people at the right time.

I read a quote recently that said “great opportunities never have ‘Great Opportunity’ in the subject line”.

2. Say No

You may receive a deluge of exciting propositions and projects out of nowhere that others less committed than you would like you to work on. These can be extremely tempting, but as Rabbi Lord Jonathan Sacks says, “The single most important distinction in life is to distinguish between an opportunity to be seized and a temptation to be resisted”.

Derek Sivers makes this distinction by removing any middle ground – if he doesn’t feel that the opportunity is a “HELL YEAH!”, it’s simply a “no”. Another tool you could use is to rate opportunities out of 10 – but you’re not allowed to use the number 7. When in doubt, you have to either rate the opportunity as a 6 or an 8. If it’s a 6, it’s a definite “no”.

Saying no can be infinitely more difficult than saying yes. That’s why, it can be argued that nurturing the ability to decline mediocre opportunities is one the most important skills on the path to success.

organising-day3. Don’t let others set your agenda for you

You will wake up to several emails, whatsapp messages and a missed call. You are then faced with a difficult decision – to reactively respond to all before pursuing your agenda for the day; or proactively completing your agenda first and then addressing the needs of others.

The risk of the reactive approach, is that there is a high probability of getting derailed entirely by requests from other people. A seemingly short request could end up cascading into several hours of back and forth. It is quite possible that by the time this has reached completion, you have no energy left to allocate to the most important tasks for the day. You will leave feeling unfulfilled, as if the day was wasted – a routine you desperately need to avoid.

You should set your own agenda, and when the key tasks are completed, you attend to the emails and requests of others.

Related: How To Start A Side Hustle Without Quitting Your Day Job

4. Set your most important 3 tasks each day

On any given day, you may have 32 important things you want to achieve. Where does one even begin to prioritise these? Typically, we may start with the easiest of the 32 to get that “small win” feeling. The downside is that the easiest may not be the most important or urgent, and could leave you feeling in a similar position to where you started. That’s why I set the most important 3 each day.

They may take 5 minutes each or 5 hours each, but if you can consistently overcome the most important 3 tasks on a daily basis, you will not only make tangible progress in your work, but develop an unrivalled (and somewhat addictive) sense of productivity.

In addition, I recommend setting these 3 tasks at the end of each working day, so that you can get straight into them the next morning. I find that setting the next day’s objectives is a nice way to wind down the day, and reduce chances of morning procrastination the next day because your agenda will already be pre-constructed, leaving no room for excuses.

5. Find the environment that speaks to your working soul

Some people thrive in 8am-5pm busy office environments, while others can only work from night time when it feels like the world around them is asleep. Some people love absolute silence while others need the madness of boisterous conversation and loud music. There is no perfect way to work.

Related: Feel Like Quitting? These 9 Women Prove Grit Can Lead You To Massive Success

I have found that the ambience of coffee shops is conducive to a productive environment – being surrounded by people of different backgrounds and occupations leads to a complementary sense of both community and urgency, and removes any sense of loneliness. Furthermore, don’t underestimate the power of the right music to aid productivity.

Certain melodic lyric-less music could help create a rhythm conducive to productivity (Tim Ferriss highly recommends Gramatik as an aid to his book writing). Some people prefer music they are extremely familiar with, and even play the same song or album on repeat for hours; the familiarity could create a sense of comfort, and you won’t get distracted by the lyrics.

There is no perfect formula for productivity. There is no script, as much as others may try enforce theirs onto you. That’s why this journey is so exciting – you can use any of the methods above and do what works for you. Be productive by using your mind, not your time.

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Immerse Yourself In Purposeful Reading This Holiday Season

As the festive season draws close, and we have a bit more time on our hands, I thought I’d share details about a few of my favourite books which I encourage everyone to read.

Brian Eagar

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I am an avid reader. Maybe not as avid as Nelson Mandela was or self-made billionaires Warren Buffett, Bill Gates and many others are, but still very avid. Buffett, in fact, estimates that he spends as much as 80% of his time reading. He puts his success down to the amount of literature that he consumes, saying that reading is what makes him a more nimble and astute businessman.

Reading broadens the mind and allows for learning through others’ experiences. Through learning, we build up knowledge. By putting that knowledge into practice over time, we build wisdom. Wisdom in turn builds trust, builds relationships and attracts followers.

As the festive season draws close, and we have a bit more time on our hands, I thought I’d share details about four of my favourite books which I encourage everyone to read.

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