EQ4PM

The Hungry, Angry, Lonely and Tired Project Manager

I have been speaking quite a bit lately about the importance of emotional intelligence and risks of making dumb mistakes due to a lack of emotional intelligence.  I call this my Smart People, Dumb Mistakes Tour and it has been underway since last fall.  The idea is that there is a difference between intelligence (or IQ) and emotional intelligence.  Even really smart or successful people are at risk of making a dumb mistake when it comes to emotions (e.g. Eliot Spitzer or Lisa Lowak). 

Project managers especially need great people skills and would do well to avoid those dumb mistakes.  One of the key concepts that I have found to resonate with PMs is the idea that we are operating in stressful environments and at risk of some type of emotional breakdown or loss of control.  Many of us are doing more with less, staying connected and "on" all the time, and feeling overwhelmed in the process.  We are surrounded by people and situations that push our buttons and threaten to push us over the edge.

The best project managers tend to stay positive and unflappable no matter what comes their way.  I am jealous of those men and women.  For my part, I have to continually strive to do better and better in this area.  

One thing that helps me is to recognize that no matter what the stimulus, I still have a choice about my behavior.  I can choose a response that leads toward my goals, or I can react emotionally.  In fact, I devoted my last monthly newsletter to the topic of, Respond Don't React.  Here is a key graphic from that newsletter.  (FYI - You can sign up for my monthly newsletters from my home page). 

The key to being able to choose a response versus just reacting emotionally is our level of emotional resilience.  At a recent speaking event, a participant reminded me of a short and simple acronym for helping us gauge our level of emotional resilience.  It is the acronym HALT. 

HALT stands for Hungry, Angry, Lonely and Tired.  Those four serve as a gauge of our level of emotional resilience.  Whenever you are Hungry, Angry, Lonely, or Tired, your resilience is low and you are at risk of having a negative reaction or emotional breakdown.  You are less likely to make good choices about your responses to stimulus.

The key thing that HALT tells me is that I am at risk.  It is a quick test.  And those HALT items are pretty common indicators for most people.  If you wanted to elaborate, you could come up with additional things that might set you up for a breakdown.  This is a list that my audiences have given me:

• Illness and Fatigue
• Criticism
• Lack of Exercise
• Failing to reach my Goals
• Feeling Overwhelmed
• Always on with WIFI and my Blackberry

Here are some work situations that push my button and put me at risk for a breakdown.  See if you can recognize the HALT aspect for each of these situations:

• Working Late - When I am working long hours on a project. I am working late at the office and everyone else has gone home.  I am likely to be feeling lonely and tired,  I might also be hungry, and could easily be resentful and angry about all of it.
• Long Term Conflict - When I work in an environment where people don't like each other and are constantly fighting, it is stressful.  It is easy for me to feel angry and tired.  I am more likely to isolate myself and therefore feel lonely.
• Business Travel -  When I am traveling for work, I frequently find myself at the mercy of the airlines; flights are delayed or cancelled, or I sit on the tarmac before taking off or after landing.  I can be hungry, angry, lonely and tired when that occurs.
• Driving to and from Work - My current commute is 1 hour and 15 minutes.  Enough said!
• Long and Contentious Meetings - I may not be hungry in a long meeting, but when there is a lot of conflict, it is easy for me to feel angry, lonely, and tired.

Once I know what in particular is likely to set me up for a failure, I can be alert and see that as a sign of risk.  I can mitigate the risk, when I recognize it, by taking immediate action to remove myself from the situation.  This might include stepping out of the building for some fresh air or going home for the day.  This could be getting something healthy to eat or going to the gymn. 

I can avoid that risk entirely by taking good care of myself well in advance of being in this condition.  This might include getting more rest, eating better, exercising, or taking time off from work.  I can meditate, pray, spend time on hobbies, or connect with family or friends.  This falls into the category of 'self-care' and it is something that many project managers could improve on.

In an ideal world, I would be kind, graceful, and compassionate with everyone I meet every day.  Until I figure out how to do that, I need to use techniques like HALT or my list of triggers to avoid and recognize when I am at risk.  I can also improve in the area of self-care with the hope that an investment in me will pay off in having more grace and compassion for others.

Thanks,

Anthony

People Hate Their Jobs?

I read a post over at Ellen Weber's Brain Based Business blog that made me sad.  The post was called Top 10 Reasons People Hate Work.  It talks about some of the challenges that people face at work, like relationship problems, lack of problem resolution and goal achievement, negative and verbally abusive people, and stress.

I don't take exception to any of these problems.  Nor do I believe that these types of work environments don't exist because they certainly do.  What makes me sad is that people continue to work in these types of environments or in environments that they hate.  That is depressing.  That sounds like poor choices, victim-hood, or self-abuse.  Why would people do that to themselves?  It is a choice, after all.

Ellen closed her post with a challenge: What other reasons do people give for hating their work – that you could suggest a strategy to solve?

In the spirit of the current presidential debates, I am not going to answer the question that Ellen asked.  I don't want to think about other reasons that people give for hating their jobs.  I think it gets us to focus on the negative. 

Instead, I would suggest that we re-frame the question by moving from victim-hood and self-abuse to responsibility.  Here are some questions we can use to shift the focus from victim-hood to responsibility:

• How am I contributing to the current situation at work?
• What can I do differently to make a positive impact?
• How can I manage my emotions to stay positive in a negative or toxic environment?
• How can I change the tone or mood at work?

The key to moving away from victim-hood is to focus on the positive steps that we can take.  These may include personal stress management, cutting back on work hours, and avoiding or confronting negative and verbally abusive people.  We can also seek help from our manager, the HR department, or even reach out to co-workers who want to stay positive and healthy.

As a last step, consider a job change.  If you have done what you can to stay positive, manage yourself, and change your work environment, then you should seriously consider changing companies or jobs.  Why would you want to work at a place or job that you hate?  Doing so says a lot more about you than those you work with.  And if you are attracted to that environment or choose to stay even when you hate it, it would lead me to believe you were part of the problem.

Sleep in and Boost Your Emotional Intelligence at the Same Time

I have been speaking about emotional intelligence at various PMI Chapter events around the U.S. and focusing on the importance of avoiding emotional intelligence failures.  My presentation is called Smart People, Dumb Mistakes; Project Managers must be Emotionally Intelligent and it has been very well received.  Project managers are aware of the need for emotional intelligence and are interested in learning more about it.

One of the main points of the presentation is that emotional intelligence includes taking action in advance to avoid losing control of our emotions and doing something dumb.  We talk about emotional resilience and our ability to handle people and events without acting in a negative or undesirable way.

One of the ways we can strengthen our emotional resilience is actually very simple:  we can get a good nights sleep.  In a recent article in LiveScience, Charles Q. Choi talks about recent studies that link sleep deprivation to emotional chaos:

"When we're sleep deprived, it's really as if the brain is reverting to more primitive behavior, regressing in terms of the control humans normally have over their emotions, " researcher Matthew Walker, a neuroscientist at the University of California, Berkeley, told LiveScience.

Walker and his colleagues had 26 healthy volunteers either get normal sleep or get sleep deprived, making them stay awake for roughly 35 hours. On the following day, the researchers scanned brain activity in volunteers using functional magnetic resonance imaging (fMRI) while they viewed 100 images. These started off as emotionally neutral, such as photos of spoons or baskets, but they became increasingly negative in tone over time—for instance, pictures of attacking sharks or vipers. 

"While we predicted that the emotional centers of the brain would overreact after sleep deprivation, we didn't predict they'd overreact as much as they did," Walker said. "They became more than 60 percent more reactive to negative emotional stimuli. That's a whopping increase—the emotional parts of the brain just seem to run amok."

Studies have shown that while sleep needs differ, the majority of people do not get enough sleep every night, thereby lowering their emotional resilience and overall emotional intelligence.  (For a tip on how much sleep you personally need, pay attention to the amount of sleep you get while on vacation.  More tips and information on sleep deprivation can be found here).

Ironically, one of the reasons many of us do not get enough sleep is because we feel overworked, we are striving to accomplish more, or we are trying to be more effective.   However, by working more and sacrificing sleep, we are actually worker harder and not smarter.  If we were to get the sleep that we need, every night, we might actually find that we have higher emotional resilience, we are more pleasant to be around, and we are more effective in collaborating with others to accomplish our goals.  As project managers, we need others to work with us to be effective and this seems like a step in the right direction.

There is another EQ consideration for those of us who are sleep deprived.  When we don’t get enough sleep, we lower our immunity and are more likely to get sick.  If you already feel like you are overworked and not accomplishing what you want to, getting sick will only put you further behind.

Take Action

I challenge you to take a moment now to evaluate your own sleep habits:

• How many hours of sleep do you give yourself each week? 
• How many hours do you get when you are on vacation?  (Hint:  If you haven't taken a vacation in so long that you don't remember, you probably aren't getting enough!)
• How many hours of sleep do you need to feel your best and be on top of your game?
• What stops you from going to bed earlier every night?  Is it tuning out to TV, working, or Internet surfing?  I'd wager that you stay up and distract yourself or numb out from your feelings rather than doing one thing that can contribute to your emotional well being.

I want to encourage you to try to get eight or nine hours of sleep every night for the rest of this year.  Please let me know if you feel the difference in your mood, your performance, your emotional resilience, and your relationships with others.

Merry Christmas!

Anthony