Appreciating Your "Real Self"

[sealbez]

Reflection Blog: Listening to My Wake-Up Calls

Introduction:

While going through the "Listening to Your Wake-Up Calls" exercises from Chapter 3 of( McKee et al, 2008), I took a deep dive into my emotions, mindfulness, and how to find balance in my life. The exercises—"Taking Stock," "Mindfulness Check-In," "Seeking Balance," and "Mindful Change"—were helpful in self-reflection and gave me practical tips for personal growth and becoming a better leader. This reflection ties together what I learned from the workbook and some extra research on mindfulness, emotional intelligence, and overall well-being.

Taking Stock

This exercise made me realize how much I value my independence and meaningful work. At the same time, it hit me that I often put my obligations before taking time to relax or connect with others. I have a habit of speeding past my achievements without celebrating them, which comes from my military background (where success is just expected and hardly ever acknowledged.) Research shows that celebrating small wins is crucial for boosting motivation and happiness. According to (Amabile & Kramer, 2011), recognizing progress creates a positive vibe, which helps spark creativity and engagement. This insight has made me rethink how I acknowledge my personal and professional successes.

Mindfulness Check-In

I've been working on my mindfulness during this exercise, and I noticed I kept getting caught up in "mental rehearsals," which pulled my attention away from what was happening around me. I thought I'd feel stressed, but I was surprised by how often these rehearsals popped up. It made me realize I need to figure out how to deal with my anticipatory anxiety. Mindfulness can really help reduce anxiety and boost focus. (Kabat-Zinn, 2003) defines mindfulness as "paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally." Research shows that when leaders practice mindfulness, they manage their emotions better and handle challenges more effectively, which is essential for keeping a positive team vibe. This exercise made me examine how balanced my life is regarding work, family, health, and recreation. I did well in work and family but noticed I needed to focus on recreation and taking care of myself. I figured that just carving out 30 minutes a day for a hobby could make a big difference in my overall balance. It's also interesting to note that the World Health Organization (WHO, 2020) points out how important work-life balance is for mental health and productivity. (Boyatzis & McKee, 2005) Say that finding this balance is critical for leaders to recharge and stay effective in their roles. So now, I understand that recreation isn't just a luxury; it's vital for keeping my resilience and creativity alive.

Mindful Change

I brought mindfulness into my daily routine by taking a moment to reset my mindset between meetings. This small change makes mindfulness feel like something I can actually do rather than a massive lifestyle shift that feels overwhelming. In a deeper dive,  (Brown & Ryan, 2003) points out how mindfulness can really help with emotional intelligence, especially when it comes to being self-aware and self-regulating. These skills are essential for leaders who need to stay calm and empathetic, even when things get stressful. By making mindfulness a part of my transitions, I'm looking to boost my emotional resilience and connect better with my team.

Takeaways:

The workbook and some outside research really drove home how vital mindfulness is for boosting emotional intelligence. When I focus on the present, I can better understand my own needs and those of others, which makes me a more effective leader. The exercises showed that a leader's ability to connect with their team depends greatly on their well-being. (McKee et al., 2008) point out that if I'm not balanced, it can impact my emotional availability, making it harder to inspire or connect with my team. (Kabat-Zinn, 2003) says even little mindfulness practices can help improve mental clarity and focus. Just taking a moment to breathe or think about my feelings can spread a wave of positivity around me.

Conclusion:

These exercises helped me see what I'm good at and where to improve my life and leadership skills. The insights were what I expected, but they pushed me to tackle some things I've been putting off. I've been thinking about my life for a while now, and these activities clarified what changes I can make. Going forward, I want to work mindfulness into my daily routine and take some time to celebrate my wins to keep my motivation up and find balance. By doing this, I hope to be a leader who inspires both myself and others.

References

Amabile, T., & Kramer, S. (2011). The progress principle: Using small wins to ignite work joy, engagement, and creativity. Harvard Business Press.

Boyatzis, R., & McKee, A. (2005). Resonant leadership: Renewing yourself and connecting with others through mindfulness, hope and Compassion. Harvard Business Press.

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848. https://doi.org/10.1037/0022-3514.84.4.822

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156. https://doi.org/10.1093/clipsy/bpg016

McKee, A., Boyatzis, R. E., & Johnston, F. (2008). Becoming a resonant leader: Develop your emotional intelligence, renew your relationships, sustain your effectiveness (1st ed.). Harvard Business Press.

WHO. (2020). Mental health in the workplace. World Health Organization (WHO). https://www.who.int/