Where is your attention?

21st April 2017

A few weeks ago I wrote about the topic of positivity. Quite a few readers wrote to me describing how the article had prompted them to realise that they had let their work persona (which required a degree of critique or negativity) spill into their personal life.

Firstly, thank you to those who contact me. It’s nice to know that the articles have prompted reflection…. which is the purpose of my writing.

Secondly, this prompted me to think about a model that I learnt about years ago when I worked in Boots.  All credit goes to Boots and their trainers for this concept. I have found it immensely helpful … not just in my own experience but also in coaching others. The model is simple but profound. When it was first presented to me it was in the format of an exercise which worked very effectively, so I thought it best to go straight to the heart of the matter and make this week’s blog more activity focused.


Reflection time


Think about a typical day of activity – whether that involves spending time at home, in the workplace or somewhere else. In particular, think about how you start the day. What are the things that are on your mind as you plan the day ahead? Write a list of the things on which you generally focus your attention. You might already do this by having a “To Do” list at the start of the day. If so, what does a general “To Do” list look like?

Now – Let’s look at your list and start categorising, using the diagram below, which you can print out to help visualise where your attention is focused.

Firstly, ask yourself: How many of the things on my list are about the things I have to do? Jobs that need to be completed? Issues that need to be resolved? Write these into the section marked It in the diagram above.

Secondly, ask yourself: How many of the things on my list are about the people around me? People I need to meet? Calls I must make? People with whom I work or engage? Write these into the section marked Us in the diagram above.

Finally, ask yourself: How many of the things on my list are about me? How I look after myself? How I plan to manage my own energy levels? How I maintain my motivation or interest? How I manage my emotions, particularly in the face of situations that may cause stress? Write these into the section marked Me in the diagram above.

Now, look at the balance between each of the three categories (Me, Us, It) that you have created. Where is the focus of your attention? When this concept was introduced to me, it was explained that we are at our best when we pay attention to all three aspects of our day. If you fail to pay enough attention to any one of the areas, you end up with an imbalance that makes life more difficult. Often people tend to focus largely on the It in their life (ie the jobs that need to be done), to the detriment of considering their own well-being or how they interact with the people around them.

If you have a good balance across all three areas, well done. Give yourself a pat on the back! If you end up with a skewed focus across the three areas there’s lots you can do to achieve a better balance. Some of the previous posts, such as What’s Stopping You?What’s your Purpose? and Are you Positive? can help you focus on the Me part of the model. As I continue blogging I will be touching on issues relating to the Us and It parts. Team-work is something that many of you have specifically asked me to write about and is something that I feel particularly strongly about, so I’m sure there will be plenty of blogs on that topic from me in future.

I haven’t been able to find an evidence-base for this model, so I can’t provide any links with information to support it. I normally shy away from writing without an evidence base. In this case however, the evidence I have is my own experience. I find this model extremely useful, both in keeping myself on the straight and narrow and in helping managers, colleagues and teams understand the importance of balancing their attention across all three areas. I don’t think we need to spend equal time in all three sections – I think however it is important to be mindful of achieving balance between your personal needs, the needs of your work and the needs of the people around you (your team!). People in new roles (and I include new mothers/fathers in this!), tend to focus largely on the tasks that need to be completed which is understandable when the tasks are new and require a lot of attention. This model provides a reminder to balance the tasks with the other important areas which require your attention.

I hope this provokes some thought and starts to address the specific requests that some of you have sent me. Feel free to share your thoughts in the comment section below, by email or via social media. I enjoy hearing from you, irrespective of the route.

Thanks for reading!

What is your purpose?

7th April 2017

What is your purpose?  It’s a deep question which you will find either incredibly easy or difficult to answer, depending on how aware you are of yourself. I couldn’t answer this question for years… decades in fact. I only really started to understand my purpose in the past year or two. Before that my identity was tied to distinct roles in my life… Catriona the student, the pharmacist, the mother, the leader, the employee, the writer or the sailor. What got a bit confusing was that were slightly differing versions of me, depending on the role I was fulfilling at any given time. For example, as a pharmacist, I embraced detail and as a writer I preferred to think creatively; as a mother, I set a direction and as a student I took direction.

Which is the real me? The answer is I am all and I am none of the roles I fulfil. None are me in my entirety and I am none entirely. So, who am I? I now realise that there is a “me” which underpins everything. I have values which shape everything I do and there is a purpose to my life which gets expressed slightly differently in each of my roles. At this point in time I believe that my purpose is to be a catalyst for meaningful growth.  Maybe it will change as I do, but for now it is a purpose which threads through everything I do. The word “catalyst” anchors me to my chemistry and pharmacy background and nicely describes my affinity for precipitating or accelerating change. I like making things happen or helping to accelerate change that has already started. Not just any change. Change which results in growth.  More importantly, growth that I believe to be meaningful. I am interested in growth which results in a better world.

Once I am clear on my purpose, all the different manifestations of “me” make sense. Through parenting I am enabling growth of my children. Through my work, I facilitate growth of the team, of individuals and of my wider environment. Through writing, I hope to provide support to others in their growth; thus, the concept of Reflect to Prosper. Knowing my purpose makes it easier for me to decide what I should do. If I’m unsure about what direction to take, I ask myself which path is going to align with my purpose and values. This generally leads me to things that I enjoy because they are meaningful to me.

Once I understand my purpose it also helps me to make sense of the times in the past when I felt disillusioned. When a job feels like it’s draining your enthusiasm, you’ll often find that some aspect of the work or the environment is impinging on your values or is preventing you from aligning with your purpose. Einstein is widely credited with saying Everybody is a genius, but if you judge a fish by its ability to climb a tree, it will live it’s whole life believing that it is stupid”I believe that we all have a unique purpose in life. I also believe that, sadly, many of us never discover what that purpose is which means that, at best, we live lives where we don’t achieve our full potential and, at worst, we spend our lives believing that we’re stupid because we don’t quite fit where we are. Everyone is a genius at something but, too often, we never discover what that something is and we spend our lives feeling like something hasn’t quite clicked for us. To quote Les Brown …

The graveyard is the richest place on earth, because it is here that you will find all the hopes and dreams that were never fulfilled, the books that were never written, the songs that were never sung, the inventions that were never shared, the cures that were never discovered, all because someone was too afraid to take that first step, keep with the problem, or determined to carry our their dream.” 

Identifying your purpose may seem challenging. It took me quite a while to recognise the patterns and to identify an underlying theme. But it was worth the effort. I discovered a book in my local library called Brand You, by John Purkiss and David Royston Lee, which provides a nice structure which can help you figure it out.

When I gave a copy of the Brand You book to each of my work colleagues as a Christmas gift, I confessed that I had been considering buying a Nespresso coffee machine for the office before deciding that this, individual gift, would be more meaningful. One of my colleagues diplomatically offered to gather up all the copies of the book that I had given to the team as gifts and organise their return so that he could recoup the refund and buy the coffee machine instead. So maybe this approach isn’t everyone’s cup of tea…. or coffee!


Reflection time


Are you open to the idea that we all have a unique purpose? Or do you fundamentally disagree with the concept? Feel free to share your comments if you disagree. I’d be interested to hear your perspective.

If you are open to the idea that you have a unique purpose, do you understand yours? Does it guide you in deciding what is right for you? If so, perhaps you could share what helped you do identify this, through the comments section of this blog-post.

If you aren’t clear on your purpose, reflect on the questions listed below and see if you can identify patterns that might point you in the right direction. The questions raised here aren’t intended to be a comprehensive, step-by-step guide to identifying your purpose. Rather, they are prompts for reflection, designed to stimulate your thinking and to help you gather clues as you try to identify patterns.

  • Think back over your life and think about the times when you felt fulfilled. Think about what you were doing and what it was that made you feel that way. As a simple example, if you really enjoyed being involved in a musical performance, what it was specifically that you enjoyed about it. Was it the satisfaction of mastering a difficult piece of music? Or the enjoyment of being part of a bigger group? Or the thrill of performing alone? Or the fact that you were bringing joy to others? Or savouring the culmination of hours of practice and preparation.  The same activity can serve different purposes so try to identify specifically what it was that evoked fulfilment.
  • Think about activities that you love, or have loved, doing. A friend of mine asks “What makes your heart sing?” This may provide responses which are similar to those from the first question, but is likely to provide some additional clues. Don’t be afraid to delve deep into your past. Maybe there was something in your childhood that you adored doing but that got pushed to one side as you grew up.  What clues can you find here? Again, for each activity reflect on what it was specifically about that activity that brought you joy. For example, people who enjoy writing might do so for many different. One person may enjoy writing stories for the creative freedom, another for the purpose of creating interesting tales and others, like me, to help them explore particular themes.
  • Where does your attention go? Are there things that you daydream about? Things you imagine that one day you might do? Do you have a fantasy about what you’d do if you were free from commitments? Our dreams and fantasies can provide great insight into our secret ambitions.
  • Do you find yourself regularly being approached for a particular purpose? Do people seem to recognise a particular talent within you? For example, a calm head in a crises, an ability to rally the troops, your creativity? Sometimes people will approach you simply because you possess a particular skill-set but it may also be an indication of an inherent talent that others can see in you. Thinking about this can provide important clues.
  • Are there any areas in your life in which you receive consistent positive feedback? It’s important to listen to the feedback from the world around you. Sometimes other people are the key to helping us identify our purpose. Think about the compliments that you receive. Can you see any patterns?
  • In the course of your day-to-day life, can you identify the things that seem to suck your energy and the things that seem to energise you? Reflecting on this can help you gather clues.
  • Finally, are there any people with whom you can talk about this topic or your responses to the questions listed above? People you trust who might be able to see the patterns that you can’t? Sometimes the people around us can see our purpose far earlier than we can.

Once you have reflected on these questions, consider if you can identify any patterns? Is anything emerging that can help guide your thinking about your purpose. I would encourage you to mull over these questions over time. Think about them as you go about your day. Observe where your attention and energy goes. Over time its likely that your purpose will become clear. And once it does, my view is that this makes everything else clearer too.

What’s Stopping You?

24th March 2017

For the past two years, I have been thinking about setting up a blog. I am passionate about the power of reflection and I want to write regular, short pieces that prompt useful reflection for myself, which might be of interest, or use, to others. Last year, I gave myself a deadline … to start writing a blog before I was 40 years old. Today, on the day of my 40th birthday, time is running out!  I was born in the evening, so I reckon that as long as I publish my first blog before this evening, I can claim that I met my goal!  This time yesterday I didn’t have a website, I had no clue about blogging and I hadn’t written a thing.  This is truly a dash to the finish line!

Why have I procrastinated for so long? Writing is something I enjoy doing. Blogging interests me. This is a self-identified goal. So why on earth have I harbored this idea for two years, doing nothing about it whilst berating myself for not getting started? The idea has squatted in my brain, occupying valuable real estate without paying its way….and I let it. Excuses ebbed and flowed. I don’t have enough time was a common one. And yet it always came back to one recurring thought… I want to do it … and yet I don’t. And there’s my answer. I wanted to start blogging and at the same time, I didn’t.  Even though I have lots of reasons for wanting to blog, I have as many, and more, for not wanting to blog. Who am I to start a blog? Will people laugh at me? How do I even go about it? Who would want to hear about my ideas anyway? Who do I think I am? Am I able?….. and the self-doubt floods through. It’s called cognitive dissonance… the discomfort experienced when we are stuck between two ideas, of wanting to do something and yet, at the same time, not wanting to do it. There is the weight of desire on one side of the scales, and the weight of resistance on the other. It’s very difficult to make progress if the weight of resistance exceeds the weight of desire.

So what can you do? Put simply, you must tip the scales in your favour. You must either make the reasons for doing what you want to do so compelling that you simply have to act or, alternatively, reduce the doubts and fears to a level that make it possible to move forward. For me, two things happened yesterday that finally tipped the scales in my favour. Firstly, it dawned on me that I was almost out of time. I had set myself a deadline to do this … my 40th birthday. If I didn’t write a blog by the time I turned 40, I would have failed to meet my own deadline. And I hate failing. So that certainly helped me. In general, self-imposed deadlines work well for me. But, in this case it wasn’t enough to propel me into action. I still didn’t know HOW to do what I wanted. That’s when the second thing happened. Over the course of a birthday lunch with my work-colleagues (Thanks team!) I mentioned my desire to start blogging, secretly glum about the fact that it looked like I was going to miss my target. Instantly, Frank, a colleague, started moving the idea forward for me. He prompted me to think about website domain names I might like and promised to set it up for me so that I could start my blogging journey on my 40th birthday! Yesterday evening I found, to my surprise, that Reflections.ie was available as a domain name. Frank set me up with WordPress, and here I am! Frank took lots of weight off the “resistance” side of the scales for me, by sorting out the scary technical stuff. That allowed me, finally, to get started.


Reflection time.


So, how about you? Are there things you want to do, and could do, but don’t? Are there times when you feel “stuck” between desire and resistance? Do you want to but, at the same time, don’t want to do something? If so, it might be useful to take some time to reflect on what’s going on.

Firstly, imagine an old-fashioned weighing scales and think about where the balance of weight currently lies. Does it lie on the side of desire or resistance? If you haven’t yet started doing what it is you want to do, it’s likely that the scales are currently tipped in favour of resistance.

Next, take time to think more deeply about the weight of your desire. Why do you want to do this thing? Writing your thoughts out will help the reflective process. Make a note of all the reasons you have for wanting to make this happen and then work through them one by one. Which reasons are most important to you? Are they compelling? How can you make each reason more compelling? What would be a good motivator for you? How can you increase the weight of desire? Who or what could help you make this happen?

Next, think more deeply about the weight of your resistance. What’s stopping you? Again, writing your thoughts out will help the reflective process. Make a note of all the things that make this difficult and then work through them one by one.  What are the biggest barriers? How can they be overcome, or at least made smaller? Who or what could help you? How can you reduce the weight of resistance?

And finally, turn this reflection into action which will help you prosper.  Reflect on what you have written. Can you increase the weight of desire about this goal sufficiently to propel you into action? Is there more work that you need to do to work through the barriers? Or are you still stuck? If so, can you make peace with yourself that there are legitimate reasons for not making progress? Can you revisit your aims and change them so they are more achievable? Or is it actually worth progressing at all? Sometimes the bravest thing is to do nothing. Sometimes we want to do something simply because we feel we should, but in truth we’re not that motivated by it. If that’s the case, get rid of the squatters in your brain. Free the space up to think about something you do care about and progress that instead so that you can prosper.

As for me?  Let’s see how long it takes to to produce a second article!