Posts Tagged ‘positivity’

Five Ways to Increase Positivity at Work

March 29th, 2011

We can increase our positivity ratio by decreasing our negativity or increasing our positivity. Here are five ways to increase the positive in your life and your work.

1. Find meaning in your day-to-day life. What is good or positive about a situation? What is the “silver lining” in a difficult situation? What are you here for? How are you contributing through work?

 2. Savour the good. We have a lot of good things happening in our lives and at work, but we tend to skip over them. Be mindful. Appreciate. Slow down and attend. Enjoy. Recall the good. Share with others. Celebrate.

 3. Count your blessings. Give thanks. Show appreciation. Express gratitude. Keep a gratitude journal.

 4. Make connections. Develop relationships. Spend positive time with others. Cultivate loving concern for others. Connecting with nature is another way to increase positivity. Go outside, especially in spring or summer.

5. Use your strengths. We are far more likely to flourish when we have opportunities to do what we do best. Discover your strengths and find ways to incorporate them into your life and work. Simply learning about our strengths will give us a boost, though temporarily, in positivity. The lasting boost comes from finding ways to apply them.

Living with purpose and meaning, living in the moment, appreciating self and others, practicing gratitude, connecting with others and drawing on our strengths are wonderful ways to increase our positivity ratio and spirit at work.  Not only do they feel good, they have an incredible impact on how we experience our work.

Want to learn more? Sign up for our monthly newsletter where we will explore this topic in more detail. Read the book Rethinking Your Work and learn how to create spirit at work.

Val Kinjerski, PhD, is a leading authority in the field of employee engagement and on the topic of “spirit at work.” A consultant, agent of change and professional speaker, she helps companies and organizations increase employee retention and boost productivity by reigniting employees’ love for their work. Check out her Spirit at Work Program and Inspired Leadership training at www.kaizensolutions.org. Val is the author of Rethinking Your Work and Rethinking Your Work Guidebook. Available now at www.rethinkingyourwork.com.

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Five Ways to Decrease Negativity at Work

March 25th, 2011

High-powered teams have a positivity ratio of 6:1. That’s right. Six positives for every negative. What is the positivity ratio at your workplace? And what can you do to increase it?

Two ways to increase our positivity ratio: Increase the positive and decrease the negative. Let’s talk about decreasing the negative.

Reducing negativity may indeed by the quickest way to increase your positivity ratio. The concept of “negativity-bias” tells us that our negative thoughts are much stronger than our positive thoughts. So, mathematically, we will get the best and fastest results by reducing negativity.

1. Dispute negative thinking. Dispute negative thinking the way a lawyer would: by examining the facts. Ask: What were the negative thoughts? What triggered the negative thoughts? How did those thoughts make me feel? How does this compare to reality? What is the truth here? Then dispute the negative thinking with the truth.

2. Break the pattern of ruminating. When something negative happens, we have a habit of going over it again and again in our mind. Telling others. Not letting it go. Often finding ourselves spiralling down and getting stuck in the depths of despair. Once you are aware of the fact that you are ruminating, the quickest way to stop it is to distract. Find a way to lift your mood – in a healthy way (no drugs or alcohol).

3. Become more mindful. Jon Kabat-Zinn defines mindfulness as: “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” So being mindful means paying attention to your inner experience and thoughts without judgment. Become a witness to your thoughts and your feelings, and in this case, your negative thoughts and the feelings that arise. With awareness comes choice.

4. Reduce the negative input. Unfortunately, negativity grabs us. It draws us in. And gets a grip on us. What are you watching on television? Reading in the newspapers? What types of movies interest you? Media violence zaps your empathy and your kindness. The same is true for gossip. Shut off the television. Get your news online and choose what you want to pay attention to. Stop the gossip.

5. Change how you are with negative people. Get interested in them as people. Take the lead in the conversation. Ask questions. Look for positives. What are their strengths? Passion? What do you share in common? Choose activities that you are both interested in. Inject compassion, hope or humour. Reframe the relationship.  Ask: what can I learn from this person? Are they a teacher in disguise?

It is next to impossible to have spirit at work and be negative. It is next to impossible to be part of a high-powered team and be negative. It Is next to impossible to feel good about our work and the contribution we make when we are negative. But it is possible to reduce the negativity in our lives and our work – simply by shifting our thinking. It is time to rethink our life and our work.

Want to learn more? Sign up for our monthly newsletter where we will explore this topic in more detail. Read the book Rethinking Your Work and learn how to create spirit at work.

Val Kinjerski, PhD, is a leading authority in the field of employee engagement and on the topic of “spirit at work.” A consultant, agent of change and professional speaker, she helps companies and organizations increase employee retention and boost productivity by reigniting employees’ love for their work. Check out her Spirit at Work Program and Inspired Leadership training at www.kaizensolutions.org. Val is the author of Rethinking Your Work and Rethinking Your Work Guidebook. Available now at www.rethinkingyourwork.com.

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Just how positive are you?

March 18th, 2011

What would you say your positive to negative ratio is? Five to one? Three to one? One to one? The vast majority of us hover around 2:1. Unless we are mentally ill, most moments in our lives are at least mildly good. But that is not good enough to flourish. Barbara Frederickson’s research shows that we need a positivity ratio of at least 3:1 to flourish.

The tipping point – that sweet spot in between where a small change makes a big difference differs depending on the situation. Where we need a 3:1 positivity ratio to flourish, happy marriages have a positivity ratio of 5:1. And high-powered teams have a positivity ratio of 6:1. That is six positives for every negative!

Why do we need so many positives to counteract the negative? It is something called negativity-bias. Simply put – the bad (or the negative) is stronger than the good. Just think about how we are drawn to the negative. Whether it is TV or the newspaper, negativity sells.  We become engaged when we hear about something bad that has happened to someone. Gossip draws a crowd. Unfortunately, the negative is way more powerful than the positive.

Two ways to increase our positivity ratio: Increase the positive and decrease the negative. So what can you do to reduce the negative and increase the positive in your life? And at work?

Spirit at work and positivity goes hand-in-hand. Actually, happiness in life and positivity goes hand-in-hand. The more we can reduce negativity and increase positivity in our lives and at work, the more we will flourish. The first step is to be mindful. So in the week ahead, I invite you to become a witness of your thoughts. Then once you have this awareness, I invite you to see how you can reduce the negative and increase the positive. And observe how you feel. And how others begin to respond to you. You will be pleasantly surprised.

Want to learn more? Sign up for our monthly newsletter where we will explore this topic in more detail. Read the book Rethinking Your Work and learn how to create spirit at work.

Val Kinjerski, PhD, is a leading authority in the field of employee engagement and on the topic of “spirit at work.” A consultant, agent of change and professional speaker, she helps companies and organizations increase employee retention and boost productivity by reigniting employees’ love for their work. Check out her Spirit at Work Program and Inspired Leadership training at www.kaizensolutions.org. Val is the author of Rethinking Your Work and Rethinking Your Work Guidebook. Available now at www.rethinkingyourwork.com.

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