EQ: Self-Actualization

Psychological Flexibility: Brain Yoga for Enhancing Motivation

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Psychological and emotional flexibility are consistently mentioned in resilience, emotion regulation and stress management research findings. The ability to implement plans B-Z beautifully illustrates the benefits of psychological and emotional flexibility. It is crucial to your physical and mental health. Seriously, this is an important yoga move! Start bending!

Wondering Where Your Motivation Went?!?

Motivation can be completely derailed when you feel/think that you have run out of options. You have tried EVERYTHING and NOTHING works. Well, from my experience there is ALWAYS another way of seeing something, doing something or experiencing something. Curious how to start learning how to be more psychologically and emotionally flexible?!?

Sure your are!

…or you can choose to stay stuck in a painful yoga position that makes your butt numb 😉


Psychological Flexibility is defined as “the ability to contact the present moment more fully as a conscious human being and to change, or persist in, behavior when doing so serves valued ends” (Biglan, Hayes, & Pistorello, 2008). What these researchers mean by ‘contacting the present more fully’ is being aware of, and in, the curegoalsnt moment; what you feel, what is happening, not the past or future, but now. Once you are there, using this awareness, to creatively brainstorm alternate solutions, methods, strategies and shift the plan. You can even persist in the face of adversity along the original planned path if that is working for you.

Emotional flexibility is super important because so many people get stuck in the Emotional Reasoning loop, thinking that “I feel like such a failure, so I must be”. Applying a bit of flexibility here enables people to experience and notice the full range of emotion, like happiness, sadness, shame or anger, but have the ability act on the emotion in a helpful way (challenge the feeling and ask if it is really true) and then leave that emotional experience balanced when it is time to move on.

When you become more flexible, you can start to choose your responses rather than automatically responding to a situation.

Psychological Flexibility + Emotional Flexibility = Flexible Methods


 

Getting Started:

Be the scientist observing your mind. Be curious.

  • Develop a Curious Mindset: A curious mindset allows you to observe your negative reactions without judgment and see what you can learn from them. Curiosity engages your sense of logic and inhibits emotional “gut” reScientist.jpgactions, allowing you to learn from these situations and identify intelligent next steps that lead you towards your goals.

 


Feelin’ Crafty?!?

sticky-notes

Motivation Activity for the Day

Grab some sticky notes and start gathering moments in your life where you had to push through, dust yourself off and then try again or made it through something really hard. Write Mindset Moments in the middle and start collecting these personal strength events on sticky notes. This create a great visual reminder your power and strength in the face of adversity.

The following are some writing prompts to get you started:

When I learned…

When I did…

When I overcame


When I developed the skill to…

When I pushed through and….


 

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Happy Flexible Friday!

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

 

Leaning In: Learning to Show Up in Your Own Life

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Be the Main Character of Your Life

This can be a difficult mindset to develop, but it is definitely easier to live as the person Gotta Make Things Happenwho “leans into their life”, solves their own problems, makes stuff happen and navigates their life from the helm. There is so much truth to the advice “it gets hard before it gets easier”. This involves learning to bounce back from failures, developing flexibility in your thinking, finding solutions to your problems and building your assertiveness skills.

Wait, what? Aren’t assertive people BORN assertive?!?! you ask..

 

Well, no actually! Assertiveness is the quality of being self-assured and confident without being aggressive; and; in the field of psychology and psychotherapy, it considered a highly  learnable skill and mode of communication. So ha! yes, yet again I am pushing you to build the skills that you need to be the most successful version of yourself. Yup, what a meanie I am 😉

Want to be more assertive so that you can have better control over your life?

Check this out

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Showing Up in Your Own Life

Here are some guiding questions to get you thinking about what it really means to fully show up in your life.

Where are you showing up in your life?

Start with understanding where you feel the most at ease being your full self and then ask “why don’t I feel this in all aspects of my life?”

How do you show up in your life?

Do you tend to be cautious and hesitant in your life, perhaps waiting for others to do things for you? Showing up in your life with 100% effort is the only way to go. Whatever you do, wherever you go, be fully present and ready to show up BIG. Solve your problems, learn new ways of coping or thriving and design your life.

What keeps you from showing up?

Maybe you feel insecure or uncertain about how others perceive you. It’s almost always our own negative self-perceptions that block us from being our true selves, and showing up in the world. Acknowledge these fears and work with them. Experiment with new ways of doing things.

What does it mean for you to show up?

The idea of truly showing up in your life can be scary and invoke a sense of panic. Fears around not being accepted or acknowledged run deep in our bones. Showing up in your life now means trusting that you are enough, and that you offer value on many levels. Yes, you are interesting!

Where can’t you show up?

We all have limitations so be realistic about the places that are impossible for you to show up. Sometimes avoidance, being quiet or simply observing can be all that you need to be present and assertive in that moment.


 

Hard Roads

Still Feel That You Just Can’t Move Your Life Forward?

Please check out this amazing and inspirational TedTalk, “Living Beyond Limits” presented by Amy Purdy. I challenge you to use 9 minutes of your time to change your mindset. You will be inspired.

When she was 19, Amy Purdy lost both her legs below the knee. And now … she’s a pro snowboarder (and a killer competitor on “Dancing with the Stars”!). In this powerful talk, she shows us how to draw inspiration from life’s obstacles.

 

How will you answer Amy’s question?

If life were a book, and you were the author, how would you want your story to go?


 

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Assertiveness and Self-Confidence…

…are really great friends…

Here are some statements to help you get into the right frame of mind for writing your own story; making your life happen as you create it.

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Assertiveness Bill of Rights

The “Assertiveness Bill of Rights” can really help you to develop a thinking framework that can shift you to a more self-respectful approach to your life, in balance with respect for others. This mindset shift can also help you to “lean into your life” and make your life happen and your story come alive.

  • I have the right to be treated with respect.
  • I have the right to have and express my own feelings, beliefs and opinions.
  • I have the right to be listened to and be taken seriously.
  • I have the right to set my own priorities.
  • I have the right to say no without feeling guilty.
  • I have the right to ask for what I want.
  • I have the right to get what I pay for.
  • I have‹the right to make mistakes.
  • I have the right to assert myself even though I may inconvenience others.
  • I have the right to choose not to assert myself.
  • I have the right to be human.

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To start building assertiveness, start with asking yourself the following questions: 

  • Am I comfortable meeting new people in social situations?
  • Am I able to say “no” without feeling guilty or too anxious?
  • Am I able to express strong emotions such as anger, frustration or disappointment if I need to?
  • Can I easily request help and information from others?
  • Do I feel capable of learning new things?
  • Am I able to acknowledge and take responsibility for my own actions?
  • Can I tell others when their behaviour is not acceptable to me?
  • Can I speak confidently in group situations?
  • Do I believe that my needs are as important as those of others and should be considered?
  • Can I assert or maintain my beliefs even when the majority disagrees with me?
  • Can I express anger and disappointment without blaming others?
  • Do I value my own experience and wisdom?

If you said “no” to any of the above questions, ask yourself “is this something I want to change in my life?” and if so, “what small steps am I willing to take?”


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What do you want yours to look like?


Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

References

Tech Addiction: Oh Those Sweet Dopamine Eliciting Toys!

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Oh, please do not get me wrong at all! I LOVE, #heart, technology. Clearly! The whole  point to my blog post today is the possibility that too much of a good thing may be at detrimental. Society is changing with the advancement of technology; and, so are the expectations placed upon us to be hyper-connected, relentlessly, all of the time.

Do you ever wonder if you are you addicted to technology? 

dopamine-heart-1024x873.jpgWell, it is easy to to find ourselves feeling that we could NEVER unplug, experiencing pure panic if we were expected to give up our little Dopamine tech boost. Wait what?!?! Give up tech? or Dopamine?

Yes, Dopamine that famous neurotransmitter (chemical messenger in your brain), that holds a prized position in the annals of popular science as the “reward” drug. Much of what we do online releases dopamine into the brain’s pleasure centers, resulting in obsessive pleasure-seeking behaviour. Just one more text, one more email, one more level in the game, one more internet search, and so on…


 

Yes, I’m going to get all PsychNerdy on y’all!Brain Nerd

There are consequences to this tech obsession… 

Here is what some smart people are saying about the downside of technology overuse:

“For a lot of people it’s the lack of offline time which causes hyper-arousal of the brain. People walk about in a state of distractibility.” Dr. Nerina Ramlakhan.

Author and psychologist Dr. Catherine Steiner-Adair also thinks multi-tasking, or multi-screening, is a dangerous game. “We see a decrease in memory, a decline in student grades, they’re not developing the part of their brain that needs to be developed for maintaining a singular focus,” she told the BBC.

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Still not sold? well…

There was some pretty cool research conducted by the International Center for Media at the University of Maryland in College Park, Md., which led “The World Unplugged” project.

What they found was a clear majority of almost 1,000 university students in 10 countries, including China, Chile, the U.K. and Uganda, were unable to voluntarily stay away from computers, televisions, cellphones and MP3 players for 24 hours. Many students also reported mental and physical symptoms of distress and “employed the rhetoric of addiction, dependency and depression,” when reporting their experiences of trying to go unplugged for a full day.

YES! Just one Day!

Please take a moment to click here to open up a full pdf poster of what students around the world had to say about how they felt during their 24 hours without media. As a counsellor working with post-secondary students, I was shocked and saddened for the level of distress felt by these students.

Fortunately, students left this study with some insight. Many students said that they learned that relying on devices such as cellphones “actually inhibited their ability to manage their lives as fully as they hoped,” the authors reported.


How social media makes us unsocial | Allison Graham | TEDxSMU 12:46min


 

I am going to be very transparent about my approach to mental health distress. I take a developmental approach rather than a “disease model” approach to mental health and wellness. I don’t believe that people are broken, but rather we develop very strong habits that may have helped us at one time in our lives but become a problem (maladaptive) for us later or in different settings. There is a great CBC podcast, “The Biology of Desire: Why Addiction is Not a Disease“, that explains this positive, hope instilled, approach to mental distress.

“We learn what we live”

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There is a very famous poem written by Dr. Dorothy Law Nolte, Children Learn What They Live. I highly encourage you to check it out. It really illustrates the impact of learning on our habits and behaviours. Perhaps another line can be added to this insightful and true poem…

If children learn that we communicate only through technology, they learn to avoid face-to-face interactions in favour of a text or to engage with people not in the room with them now.

We are so quick to call something a disorder, to describe people as broken and incapable in the realm of learning to be different. Habits are learned and unlearned and often, good or bad, they have a developmental function and purpose in our lives.


Let’s Unlearn Some Unhelpful Tech Habits!!

Some simple strategies to reduce the electronic overload and regain a healthy balance of life, work, school and technology.Media_Overload_by_itsyouforme

  1. Make Tech Inaccessible: Experiment with short periods of inaccessibility. No, your life won’t implode, as with any addiction/well ingrained habit, there is a period of feeling like you are in a state of “withdrawal” and anxiety. Ride it out for the benefits.
    • Have “electronic sundowns” – pull back from technology in the hour before you go to bed.  Institute a “tech curfew:” no recreational use of tech after 9:00pm.
    • Unplug: Spend one hour per day, one day per week, and four days per month completely “unplugged” from all forms of technology.
    • Structure your “tech” day: set specific times for emailing, Facebook, chat rooms, eBay, research, etc. Set a “not-to-do list. For example, don’t check email/texts/FB before 8 a.m.
    • Be in the Room: Do not have conversations or meals with any tech devise in hand (eyes “up” and focused on your conversation partner).
  2. Remove the Unhelpful Distractors: If you find yourself unable to resist some tools such as RSS feeds, Twitter, etc. eliminate that service, at least from easy access on your smart phone.
  3. Buddy up. Don’t go it alone on the road to recovery, because you’re likely to revert to your old habits. Ask a friend or family member to join you.
  4. Replace Tech-Time with Healthy Options:  take low-tech “field trips” at least once per week (parks, museum, movies, reading paper books, cafes, etc.). Exercise with friends: biking, hiking, swimming, treadmill, intramural sports, bowling, etc.)
  5. Empowerment Through Rephrasing: take a moment to listen to yourself, how do you describe your experience? Does it sound anything like the following?
    • “My smartphone runs my life”. rephrase: “I am letting my smartphone run my life”
    • “It is harder for me, than others, to disconnect”. rephrase: “I am not ready to deal with feeling disconnected from FB, Twitter, Snapchat, Instagram, etc.”

OWN IT!

If you take responsibility, you can develop a strong strategy because it is coming from you (intrinsic); rather than relying on an outside source of motivation (extrinsic).


Technology should improve your life,

not become your life. 

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Believe me, I can see how ironic it is that I am writing today about the perils of technology using WordPress, Twitter, Instagram, YouTube…I know, I know 😉

But…

What I really do know is that there is so much to be said for the value of MODERATION. Technology is awesome, until it is not awesome; so, lets moderate this goodness.

It is not simply going without; it is about filling your time in a different way. It is about using technology as intended; as a tool to improve your life not a replacement or a way to avoid difficult/unpleasant things (i.e. real time social interaction).

What electronic toy can you just not live without? Try separating yourself, in small increments …just to see if you can do it 🙂

The whole process of psychotherapy is helping people develop strategies for emotional distress. Learning to experience emotional discomfort and know that it will pass. Build your skills, sit with emotion, sit with temptation and replace with healthier habits.

“Hi Tech, we’re breaking up, just for a moment, to see if I can live without you…for a moment”


FYI, I went tech-free this past Friday; hence, no eSuccess-Coaching Blog 🙂

Dr. Heather Drummond, EdD

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

Resources

 

 

Procrastination: Dealing with Setbacks

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Setbacks, oh those experiences that make you just want to quit. I have had many. You may feel ashamed, angry, hurt, confused or think that there is something wrong with you. Today, I want to talk a little about ways to avoid getting derailed by setbacks.

Setbacks can lead to procrastination in the form of avoidance. Wanting to avoid repeating that painful experience. First, please know that the process of overcoming procrastination WILL involvThe harder you falle relapses. Since it is impossible to avoid a failure or two, the key is bouncing back and pushing forward. When you do relapse, take time to reflect on the reasons for it and use that insight to improve.

Reflect: What do you want? Is this goal important to you? Why? What would it mean in your life if this goal was achieved? Are you willing to work through this difficult time for this goal?

Sometimes we procrastinate after a failed test, a receiving a grade that is lower that you where hoping for or had a social situation go badly. If we don’t take the time to address this, it hangs around, and not in a good way. You may start seeing yourself in a negative light and make that perception a part of your self-worth. Please don’t! You are not defined by “the failure” (if that’s what you want to call it), you are define by how you bounce back. This is an opportunity to learn. Take it on!

Find the magic in these life experiences.


Video:

The Fringe Benefits of Failure with J.K. Rowling

At her Harvard commencement speech, “Harry Potter” author J.K. Rowling offers some powerful, heartening advice to dreamers and overachievers, including one hard-won lesson that she deems “worth more than any qualification I ever earned.”

If anyone knows something about magic, it is the amazing author of the Harry Potter book and movie series. Check out her Harvard Commencement speech to explore the magic that can come from failure, gain a new perspective, make a plan and confront that procrastination!


PsychNerd! Oh Yeah!

Brain Nerd

Research:

Perfectionism and coping with daily failures: positive reframing helps achieve satisfaction at the end of the day. Stoeber & Janssen, 2011

These researchers found some pretty interesting techniques that people successfully used to cope with disappointment and setbacks.

  • Acceptance – well it is what it is….yes, that happened! Ok, so now what?
  • Positive reframing – looking for the positives anywhere you can, perhaps by looking at what has been done rather than what hasn’t. What you did well and where you can go from here.
  • Humour – there is humour, even when it seems hopeless. This one is a tough one, but make an effort to find a funny perspective.

Or…

You could choose to feel worse by using these common strategies for feeling like crap: (btw, feeling like crap takes away all of your motivation and ability to persist through difficult).

  • Self-blame – “I am hopeless, stupid, horrible…”
  • Denial – “It was all their fault, they wanted me to fail”.
  • Venting – focusing on the negative experience, ignoring the upside, or what went well. Yes, it was a negative experience, but that is not the whole perspective.
  • Behavioural disengagementin other words: moping, sulking, being a baby…

One of the researchers, Professor Joachim Stoeber, gave some great advice: 

“It’s no use ruminating about small failures and setbacks and drag yourself further down. Instead it is more helpful to try to accept what happened, look for positive aspects and, if it is a small thing, have a laugh about it.”


 

Rock Bottom JK Rowling


 

Yes, setbacks are hard. I know this well. You have a choice in how you bounce back. My advice is to accept it, re-frame it (look at some of the positive aspects), make a plan going forward (keep your momentum) and don’t let procrastination get a hold of you in these difficult moments.

This is one of the emotional reasons that can lead to procrastination, the fear of trying again and the shame associated with the setback. You learn so much in these moments, take on the challenge, get moving and see what you are made of 🙂

I am not giving any advice that I am not currently using myself….


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Dr. Heather Drummond, EdD

eSuccess-Coach

Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca


 

Want to Reach Your 2016 Goals? Make Gratitude Your Buddy

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Happy New Year!

As we head into 2016, most people start setting goals for the year, or at least start thinking about what changes they would like to make in their lives. The mindset of “Yay! Fresh start!” permeates the air. I love a good ol’ fresh start myself. This year I want this fresh start, this opportunity for growth, to be a successful one for me. So, I have decided that gratitude is the best starting point for me.

It’s-the-journey-that-brings-us-happiness-not-the-destination.My own observation is that most goals tend to have a back story; a search for happiness. Who doesn’t want that?!?! Happiness means different things to everyone; however the most important aspect of the search for happiness is your perception. Happiness is not a destination, it is a process. Sounds cheesy, I know, but think about it, if you wait until the moment that you have “made it”, there is a chance that you will not feel like you had expected. What if you are waiting for something that doesn’t happen all at once? What if you missed all the little “wins” along the way? If you want to achieve your goals this year, start shifting your perspective from happiness being an “end game” to it being a journey or a process. Way better than waiting for that one magical moment! 🙂

Take the time to notice the infusions of happiness in even the smallest moments in your life. Let’s balance those thinking patterns with some positive perspectives and create an upward spiral of positive emotions! (Garland, Fredrickson, Kring, Johnson, Meyer & Penn, 2010 – Full Article)

Squeeze a little gratitude into the process and you will notice that a little happiness creeps in. When we feel positive emotions, we tend to be more motivated to persist. Simple formula: Happiness = Motivation to work on your goals. So, since goals are very important to our personal empowermAttitude of Gratitudeent, success and happiness; we need to add a little gratitude “fuel” to get us there.

I have learned so much from students who have fled difficult circumstances around the world. Most notably, the power of human beings to overcome, to persevere and to do so much more than “just survive”… being able to thrive and flourish after horrible experiences. Gratitude seems to be the common theme.


It’s my favourite time

…Psych-Nerd Time!

Brain Nerd

Research conducted by Emmons & McCullough (2003), divided research participants into two groups: “Hassles” and “Gratitude” groups. One group was told to focus on the hassles (negative) in their life by recording 5 weekly hassles and the other group was to focus on gratitude (positive) by recording 5 weekly things they were grateful for. The following is what they found:

People in the “Gratitude Group”…

  • showed a 25% increase in happiness
  • were more optimistic about the future
  • felt better about their lives
  • did almost 1.5 hours more exercise a week than those in the Hassles Group.

Yes! gratitude sets your mind to “success mode” so you can fit into your pants again 😉

I can’t help myself…

One More Psych-Nerdy thing !

  • Seligman, Steen, Park and Peterson (2005) carried out a pretty cool study. They had participants do a simple gratitude exercise every day for a week. The participants were then asked to continue this practice on their own. The researchers followed up with the participants 6 months after and found that the group that participated in this simple gratitude exercise were happier and less depressed than the other group.

Try it out!

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The Gratitude Exercise

Convinced by the research? Well, even if you’re not, the beauty of this exercise is that it’s so easy that it shouldn’t even be called exercise. All you need is enough time – as little as two minutes – to think of three things that you are grateful for: things that benefit you and without which your life would be poorer. It can be anything, big or small. Then, if you’ve got time, you can think about the causes for these good things. Write it down. And that’s it!

upward_spiralThe danger is that this exercise seems so trivial that you may think that it isn’t worth doing. But consider this: people are constantly worrying about things they don’t have or things that haven’t happened, consequently they rarely take stock of the beneficial things that they do have and good things that have already happened. If it’s possible for even the simplest negative thought to provoke a change in mood, then why not a positive grateful thought as well?

Spiral Upwards!


Video Snack Time!

The one thing all humans have in common is that each of us wants to be happy, says Brother David Steindl-Rast, a monk and interfaith scholar. And happiness, he suggests, is born from gratitude. An inspiring lesson in slowing down, looking where you’re going, and above all, being grateful.


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Thank you so much for a wonderful 2015!

I am very grateful for all of your kind words, suggestions, questions, comments and participation. I look forward to what 2016 brings!


Dr. Heather Drummond, EdD

Counsellor * eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

References:

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389 [Full text PDF].

Perseverance, GRIT, Follow-Through: a.k.a “White-Knuckling it” Through Tough Times as You Achieve Your Goals

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Tough People Last

By far, the most popular of my blog posts has been Perseverance: 11 Strategies to Help You Stay on Track. So, I thought that I would expand further and help you grit those teeth, stay the course and lead yourself in the direction of your goals.

This is a tough time of year to be a student. Exam time. The stress can feel relentless and the the desire to just quit and walk away can be immense. Don’t Quit! This is the time that really shows your character, let’s you know what you are made of and is an opportunity to learn even more about your capability.

Here is the secret ingredient to SUCCESS:

GRIT

or “Follow-Through”…

I know you are probably thinking this…

Gritty Cowboy

…and you are kind of right, but you don’t need to slap on that cowboy hat, grow a moustache, rope a calf and chew nails for breakfast (ok that one was a stretch ;-P) to be gritty. GRIT is what research is showing is partially responsible for goal attainment and success.

GRIT is defined as perseverance and passion for long-term goals. Grit entails working strenuously toward challenges, maintaining effort and interest over years despite failure, adversity, and plateaus in progress (Duckworth et.al, 2007. p1087)


Psych-Nerdy Time!

Brain Nerd

Here is what some pretty great research is saying:

“The gritty individual approaches achievement as a marathon; his or her advantage is stamina. Whereas disappointment or boredom signals to others that it is time to change trajectory and cut losses, the gritty individual stays the course” (Duckworth et.al, 2007. p1088).

People with GRIT tend to…

  • earn higher grades in school despite having lower entrance test scores
  • be high achievers and performers in school and at work
  • have fewer career changes throughout their career

This is not a new concept…

Ability alone did not bring about success in any field. Rather, high achievers are triply blessed by ability combined with zeal and with capacity for hard labour” (Galton, 1892)


 

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GRIT TEST

Now I bet you are curious if you are gritty!?!? Well, take a moment and complete this 12-item GRIT Scale and find out.


Next Week: Strategies for Building GRIT


This Week: I will talk a little more about how to actually build GRIT next week; however, in the meantime, here is a little tidbit to get you started:

Why You Started

AND…

…check out this amazing TEDTalk by Dr. Angela Duckworth, expert on GRIT. I have seen her speak live and I must say that I am speechless, yes me…nothing to say! She is incredible, inspiring, brilliant and just pure amazing 🙂

 


deeper roots

Remember why you set this goal, work hard on not reading disappointment or boredom as a reason to quit, stay the course, be creative about how you deal with barriers/setbacks and become the best version of you. I did, and I am unbelievably grateful. It was not easy…AT ALL…but very worth it in the end.


 

Thanks so much to all that have been sending me positive comments, encouragement and support. You have made my learning endeavour of blogging so amazing! If you have any topics that you would like me to expand on, please comment or email me directly. I would love to delve deeper 🙂 I’m learning with you.

Dr. Heather Drummond, EdD (Counselling Psychology)

Counsellor * eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

 

Resources

Duckworth, A.L., Peterson, C., Matthews, M.D., & Kelly, D.R. (2007). Grit: Perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 9, 1087-1101.

 

Galton, F. (1892). Hereditary Genius: An inquiry into its laws and conse- quences. London: Macmillan.

 

 

Goal Setting: Pain + Fun = Motivation

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Motivation Recipe

Last week I started talking about Goal Setting and the important philosophy of “Work First; Play Later”; maintaining a balance of both. I can talk to you about the mechanics of setting S.M.A.R.T goals which is good, and you should check out one of my earlier blogs around this process: CLICK ME; however, the reality is that goals are met with perseverance. So many things can get in the way of you sticking to your goals. I am pretty awesome at setting goals…I have a whole bunch of bucket list goals! Sometimes I am not so awesome at actually making it happen, especially when I only tried the painful route (no fun route…ugh!). It really comes down to strategies that work with what increases your motivation, understanding what makes you procrastinate and how to boost your self-esteem. I will blog more about these areas in the next few weeks.

I have pretty much mastered the art of working in cafĂ©s…I love love love cafĂ©s! Mixing fun with pain gives me something to look forward to and I can get pretty much any work done in this wonderful environment. You cannot achieve your goals if you are not getting stuff done, so mix in some fun and get moving! Here are my three favourite pain mixing haunts where you will find me wrestling with my motivation in a fun way (Locke Street):

Democracy*

Mulberry Coffee House

Jonny’s Coffee

If you find me here, please come over for a chat.

I always love the connection with people far more than unpleasant work!

You would not be interrupting at all.

The final draft of this blog was completed at : The Good Neighbour (Toronto)


Crowd Sourcing Time!

I would love to hear about cafĂ©s that you love. Even if you are not a Mohawk College student, even if you don’t even live in Canada…please send along pictures of cafĂ©s you love to work in. I am making a travel list 🙂

I will post a compilation of your wonderful suggestions.


Keep sending in your “Fight Songs“. Even if you are not a Mohawk College student, I do want to hear from you!

Dr. Heather Drummond, EdD (Counselling Psychology)

 eSuccess-Coach * Counsellor * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca