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New Year Reflect and Protect session slides

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New Year Reflect and Protect session slides

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Here are the session slides from our reflect and protect session. Feel free to use these alone or with your peer coaching partner! Happy New Year! :)

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The self-compassion break - be kind to yourself when you are having a hard time.

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The self-compassion break - be kind to yourself when you are having a hard time.

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This is an audio recorded by Dr Kristen Neff and it takes 5 minutes.

In the first reflect and protect session, we talked about how to help others (students for example) to take breaks during stressful periods - whilst not stressing them out further by telling them to take breaks!!

The self-compassion break is one thing you can suggest. There is a very strong evidence base showing that we when are put in a more self compassionate mood, we reduce stress, depression, anxiety, performance anxiety and increase optimism, hope, happiness and even immune function!

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Self-Compassion Break (Greater Good in Action)

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A healthier way to deal with stressful situations.

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Feeling guilty or bad for not being more productive? The article above may help...

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So here are some signs major themes that define 'internalised capitalism', it's summarised in bullet point format, so it's easy on the eyes.
Signs of internalised capitalism
- You determine your worth based on your productivity

- You feel guilty for resting

- Your primary concern is to make yourself profitable

- You neglect your health

- You think 'hard work' is what brings happiness

Of the points listed, I'm not sure about neglecting health, however if it's in the context of overworking caused by overtime or the actual job itself having become hazardous and energy demanding in the pursuit of more money and profit-then yes I can see why that could be bad for one's wellbeing. We should just say neglecting health because you're a workaholic.

Anyway, since this is loosely defined, I'll take a postmodern approach to this by giving my own definition of 'internalised capitalism' which I hope will be useful to you the reader.

On the macroscopic scale of the economic system, we see that as capitalism has been proven historically to be a system characterised by a constant drive to improve technology and production methods for the pursuit of profit, we also see a similar phenomenon in comparison on the scale of the individual. This same capitalistic urgency to improve the margins of productivity is reflected in the very behaviour of citizens living in capitalism, characterised by tirelessly working to improve themselves for the purpose of becoming a more efficient economic unit, along with the narrow belief that the purpose of life is to acquire as much wealth as possible in order gain status and reputation.

The capitalist system is a competitive prove-yourself kind of society. You've got to be somebody; it is terrible to be a nobody. So this sense of being a somebody, being a self-made man or woman, proving yourself, getting somewhere, being deemed a productive member of society-is an ideal that is held from the very beginning.

Because of the capitalist/enlightenment metanarrative of progress, not only must capitalist society improve by pursuing greater and greater heights of economic growth-but on the personal level you must constantly improve yourself if you don't want to be left behind in making significant amounts of money.

Everyone learns the tools of the trade, how can anyone born in a capitalist society not internalise capitalism? As they grow, they at the same time undergo socialisation within the milieu of the economic system, they observe how business is done and how commodities must be exchanged for money. Moreover, this socialization is reinforced through daily interactions with others, including family members, friends, and colleagues, who are all embedded in the same capitalistic relations of intercourse. Over time, individuals come to see the pursuit of profit and the accumulation of wealth as the primary goal of economic activity, and learn to value productivity, efficiency, and competition above other considerations.

This process of socialization can be seen as a form of internalized capitalism, as individuals come to view themselves and their worth in terms of their ability to succeed within the capitalist system. The pressure to conform to these norms can be intense, as individuals must constantly strive to improve their skills and productivity in order to compete in a highly competitive market.

However, this internalization of capitalism can also have negative consequences, as individuals may become overly focused on their own economic gain at the expense of others and neglect their own well-being in the pursuit of success. Moreover, the emphasis on individual success and competition can undermine the collective well-being of society, leading to social inequality and the marginalization of those who are unable to keep up with the demands of the market.

Since much of the material things in life within a capitalistic economy are commodified, meaning they are available to be bought or sold on the market, to get wealth one must participate in the economic system by accumulating money.

To become wealthy you have no choice but to internalise capitalism; you need to internalize capitalist values and norms, such as competition, productivity, and efficiency. Because others, many or few of them depending where you live, are doing the same thing; competing for wealth.

You can have life, liberty and the pursuit of happiness, but only if you can afford it! It's simple, the more money you've got, the more you can get; the less money you've got the less you get! And the poorer you are, the more expensive everything in the market seems to be!

Take the pursuit of happiness, for example, this may require financial resources that are simply out of reach for those who are struggling to make ends meet. Access to quality education, healthcare, housing, and other basic needs can be prohibitively expensive for those who are living in poverty.

"It's Called the American Dream Because You Have To Be Asleep to Believe It" - George Carlin.

While the accumulation of wealth may be seen as a key to achieving the American Dream, it is important to recognize that this dream is not equally accessible to everyone. The persistence of economic inequality and systemic barriers to opportunity mean that many people are simply unable to achieve the level of prosperity that would enable them to fully enjoy their rights to life, liberty, and the pursuit of happiness.

To sum it up, capitalism has a massive influence on our society, affecting both the big picture of the economy and the way we live our lives day-to-day. The desire to maximize profit and efficiency that drives capitalism can push us to work ourselves to the bone, putting our health and well-being on the line. The constant pressure to succeed in a cutthroat world can narrow our definition of success, reducing our worth to a simple balance sheet of assets and liabilities.

But it's crucial to realize that these tendencies are not simply the result of individual choices or traits. Rather, they are the product of larger social and economic forces, such as the skyrocketing cost of housing, scarcity of job opportunities and declining class mobility. By acknowledging these factors, we can gain a deeper insight into the way capitalism impacts our lives and begin to create a society that is more just and fair for everyone.

So, let's not be disheartened by the challenges of the current system. By working together to confront the issues of inequality and injustice, we can build a better future that reflects our values and aspirations as a society.

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So here are some signs major themes that define 'internalised capitalism', it's summarised in bullet point format, so it's easy on the eyes.

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The simplest, most powerful evidence-based way to reduce stress and anxiety and improve focus and calm.

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One Deep Breath: Breathwork & Meditation App

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Patterns - One Deep Breath: Breathwork & Meditation App

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The question of how to create good slides came up in the first “Refocus on writing” drop-in session, so here’s a guide to planning and giving a conference talk that I put together for the humanities writing program a few years ago. Please treat all the advice simply as a starting point for exploring what methods work best for you.

https://drive.google.com/file/d/1vmCA7kelzCvtvXZ4cMHR4CgykkvBrNz-/view?usp=sharing

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Reclaim more time for the things you want to do (and keep putting off)

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Reclaim more time for the things you want to do (and keep putting off)

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Today we talked about how we often know exactly what we need to do more of, but when it comes to it, the urgent things take longer and push the important things out of the way. One way to reclaim more time is to think carefully about the time of day when you have the greatest focus and protect this for your deep work, scheduling admin and other tasks for the times when you are not as sharp. The slides above have a checklist for thinking about how you can use 'golden, silver and bronze time' in this way.

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Here’s a set of simple statements you can complete about a writing project-in-progress—right near the start, if you get stuck, when returning to it after a break, or just as a way to zoom out and give yourself a useful overview.

You can do it in as little as 5 minutes, or be more leisurely with up to 20 or so. It can be nice to do it by hand and to chat your answers through with someone afterwards.

https://drive.google.com/file/d/1LOlzeS1hJJCPWaTZCcTxPOYSUHcoOxQP/view?usp=share_link

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You can use this type of diary for adding an extra layer of deliberateness to your writing sessions—in goal-setting and review, and also in how you reflect on your process. Feel free to adapt to your purposes!

https://drive.google.com/file/d/1sWEqHl__FZxt0L6PKuRv7rMCtI7vmNk5/view?usp=share_link

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Rating and experimenting with your writing methods

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Rating and experimenting with your writing methods

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This is the handout from the writing-focused workshop. It includes a list of the writing techniques we tried out (and some we didn’t) for you to rate on the dimensions of usefulness, enjoyment, and viability, and to mark as most useful for solo, pair, or group sessions.

Then there are some questions to help you make sense of your urgency/importance tracking data, plus the step-by-step instructions for setting up, carrying out, and reviewing the results of your behavioural experiment.

https://drive.google.com/file/d/1WLu-Gj37NYrs_vn5CSXwfYc5rgT4_uZH/view?usp=share_link

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If I had to pick a single habit that has stronger effects on professional (and personal) efficacy and efficiency than any other, it would be the weekly review. This should include both a review part (looking back over last week to evaluate and learn from it) and a preview part: planning ahead and building in what you’ve just learned about last week to help you make the next one even better.

This is a guide to how this simple but powerful process works, including some sample question sets for you to try out—with or without your coaching partner.

https://drive.google.com/file/d/1EG-UcnnfkUHXsuonH2_xqyUdMD4uB7f5/view?usp=share_link

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Record everything you do in a day, filtered through the dimensions of importance and urgency. See the “Writing methods handout” for questions to help you make sense of your findings.

https://drive.google.com/file/d/1TKLqgnQMkkcOMdqvjgIExpLuYDU1vDUG/view?usp=share_link

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My top ten tricks for breaking the writerly procrastination cycle and enjoying getting started.

https://drive.google.com/file/d/11Rm7t0avxsCXBLjLbQz-w1Ajnx9zGokS/view?usp=share_link

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Cheat sheet for a new writing partnership

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Cheat sheet for a new writing partnership

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This guide offers suggestions for how to structure a first writing meetup with a colleague or friend (or your peer coaching partner!) and what questions to ask each other to get the partnership off to a strong start with clear expectations and commitments you can relax into.

Most of the guidance should be readily adaptable for a group setting if you'd like to try inviting a few people in your group or department to join you for regular or ad hoc sessions.

https://drive.google.com/file/d/1YpQ2Mf83gtECvoOd3J30keJ3rWH0HoUX/view?usp=share_link

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For those of you who look in awe at your colleagues who seem to master planning - this one is for you. The good news is that if you have innate aversion to planning - there are three simple evidence-based tips that you can try - and none require a spreadsheet :)

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Researcher profile - tell us who you are!

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Researcher profile - tell us who you are!

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This is one is for those of you who need to tell people who you are, whether that's for a conference bio, a social media profile or in person at an event. Spend just a couple of minutes filling in each of the blanks. Then run it past yourself and/or a friend - is this what you need people to know about you? Is it inviting the right kind of conversations with colleagues, collaborators or potential employers? We tend to dust off our last bio without giving it too much thought - it's worth giving this an hour of your time so that you don't waste opportunities to raise your profile.

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Here's a starter for ten, for those of you who need to find the words to say no/not now/not yet/not that much....

Let me know how you get on!

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This guide includes:

3 things that make receiving feedback hard (even though it can be so precious)

2 basic forms feedback can take

6 generally positive practices to cultivate

10 positive principles to remind yourself of

a 7-point action plan for when you next get peer review or other feedback

and 7 ways of using your coaching partnership to help you respond constructively to feedback.

If that isn't enough numbered lists for one how-to guide, I don't know what is :-)

https://drive.google.com/file/d/16q3D0zeySmojH9y7Tb5u-zYeWXcYyFtv/view?usp=share_link

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Procrastination is not a time management problem - it's an emotional regulation problem..

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Procrastination is not a time management problem - it's an emotional regulation problem..

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In the first reflect and protect session, we discussed strategies for overcoming procrastination. Kate recommended the approach described by Tim Psychl in his book "Solving the procrastination puzzle"..

In a nutshell....

We often procrastinate because we don't feel like doing something

We don't actually need to feel like doing something in order to do it. We can just start doing it anyway, the motivation often follows, rather than the other way around.

Notice the feeling you have associated with something you are putting off and work with that... if you bored, can you gamify it? If you are anxious, can you break it down and do it step by step while playing soothing music?

Set your own 'operating instructions' in advance - for example by using your calendar to diarise what and when you will do all your tasks. Then you just follow the calendar for that day and don't waste time and energy wondering about what to work on next.

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Solving the Procrastination Puzzle: A Concise Guide to …

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Read 461 reviews from the world’s largest community for readers. Why do we sabotage our own best intentions? How can we eliminate procrastination from our …

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Creative exercise to find your career compass...

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Creative exercise to find your career compass...

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Here are the slides from our final reflect and protect session - you may like to try this exercise with your coaching parter as a way to end your work together. Or alone to reflect on the points of clarity that help you navigate your career from here...

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The Madman, the Architect, the Carpenter and the Judge....

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The Madman, the Architect, the Carpenter and the Judge....

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This is a 1981 article about the writing process, so please forgive the language!

This came up in our reflect and protect session on 1 March as we were talking about people not getting enough writing done because their inner critic is too noisy.

I love this article because it gives names to the different roles we play in our own writing process. Separating these roles can help us see what is going on in our own process. We can then be more intentional about our writing time and clearer about the kind of support we need from others...

Hope you enjoy this!

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Taking brave next steps that you've been putting off...

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Taking brave next steps that you've been putting off...

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We used the idea of 'leap to learn' actions at the session on 1 March. Slides above....

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Priority rules for managing many writing projects

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Priority rules for managing many writing projects

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Check out Paul Silvia's 5 suggested rules, then use the worksheet to see how they pan out for your currently competing collection—and choose your favourite approach.

https://drive.google.com/file/d/1jH_DaR6EWG9EHKFR8uoMtsfFiepAj5yc/view?usp=share_link