“If you focus on results, you will never get change.If you focus on change, you will get results.” ― Jack Dixon
A good way to predict the direction of our life is to measure how much of our time we’re actually trying to enhance and improve it. Most of us claim that we want better life or want things to change. It is easier to wish than to face change and uncertainty. Sometimes, we imagine that when we make a change, the choice we select should be easy to accomplish. So we wait until that magical state arrives by expending a lot of mental energy only wishing, expecting, and worrying. In other words, much of our time is spent in just maintaining the Status Quo rather than working constructively in creating the change we desire to enhance our personal or professional life.
Many times people end up on not taking action that will take them to the next level and prefer staying with the Status Quo, that is “the way things are”, no matter how flawed that may be. This way, they often find themselves stuck in mediocrity trap that keeps them in an automatic loop of routine. This makes them complacent as they get used to the ‘norm’ and are not desperate enough to change. There are others who want to pursue a goal, but don’t feel it can be achieved. They want to change, but are afraid of failure. Some have clear objectives to achieve but unhappy in place where they are. They want their environment to change without them having to do anything about it. So they just are stuck to their status quo instead of finding ways to make fulfilling changes.
In today’s world, if you want to compete or stay ahead or want to create sustainable growth for yourself or for your organisation or business, you must constantly think about how you can adapt and change. But one of the biggest barrier to change is our Status Quo thinking. We resort to thinking “its how we’ve always done it..” or “ that’s just how we do things here.” and so on. we often like to doing the things in same way or keep things as they are and don’t want to shake things up or change.
So, What is Status Quo?
Status Quo is a Latin phrase that means “state in which”, the state in which your current outcomes or results happen or your current state of things. It is about doing what is comfortable and thinking inside the existing box. As creatures of habit, we always tend to move toward the familiar, known, and believe it into be safer than what is new and different. This creates a Status Quo bias or our preference for familiarity. Because of this, it is harder to accept change and we usually prefer the easier option of keeping things as they are as it takes less mental effort.
Downside of maintaining Status Quo
To maintain the status quo is to keep the things the way they presently are or being complacent with how things are. Sometimes things are done a certain way because it’s the best practice. Other times we do things without a thought to process improvement. Sticking to status quo in your present circumstance, habits, behaviour, or efficiency or your skill or how things are in your personal and professional life not only keeps you stuck, stagnant but also hinders your growth and progress. We get so comfortable and safe thinking inside the existing box that it makes us resistant towards change or to think outside the box or to take risks or to challenge ourselves or to move out of our comfort zone. We see something new as inherently risky while something familiar as safe.
Change is something every body wants and talks about but cannot make it happen in reality as many of us get stuck in our Status Quo mindset. We get caught up in daily routines and any change seems uncomfortable. We refuse to challenge our status Quo thinking and refuse to adopt to more positive outlook thereby creating an aversion to change. Adhering to status Quo and giving preference that things stay the same is problematic for your self-growth or professional growth.
For some reason, we find it difficult to challenge the status quo when dealing with peers, friends, superiors or others in our personal and professional life. There is a sense that the act of challenging is inappropriate and may lead to conflict. But it is important to understand that conflict is not necessarily a bad thing as it can lead to insightful learning and change by challenging a problem from different viewpoints.
Why is it important to challenge your status quo?
Challenging Status Quo means that you identify better ways of doing things in order to change for better or to improve yourself or to add value. This not only makes you feel more engaged, meaningful, creative,and content but also increase your productivity, leadership skills and helps in managing things more effectively. And you can find solutions to a problem through different perspectives and can think more creatively or you can set yourself some personal challenges to encourage personal growth.
To become more productive and improve, you need to shift your perspective to challenge what’s become “the norm.” Just because something has worked until now, it doesn’t mean that there’s no need for change or room for improvement. Also, If you don’t challenge your status quo bias and are not ready to address what’s keeping you from making a change to enhance your life or to get yourself out of the mediocrity trap, you really cannot get on the path to create change or growth that you actually desire for.
“Trust your idea enough to know that it can challenge the status quo.”
― Arlyn Davich
How to challenge your status quo ?
When you have to challenge how things are, you need to modify behaviours to impact results. Just knowing does not equal change unless you take different actions than those that created your present state of affairs. Only when you really understand the relationship between your inputs and outcomes or state in which your current outcomes are generated by current inputs, you can find your status quo and challenge it successfully. One of the effective way to do so is by asking right questions.
Asking yourself ‘why’ can help you to quickly pinpoint the actions that are generating your current results and you can identify what needs to be changed or improved. By asking yourself what actions can lead to positive change, you can challenge the status quo and focus on finding solutions. At work, be open to new ideas brought in by your team or others. Consider all the variables to implement the idea and explore all avenues to make a positive change. asking questions like is there something that isn’t working? Or why isn’t it working? How can you arrive at a solution? What are the ways to improve? can give you the ability to turn negative outcomes into positive. Asking right questions can give you insights to why you need to challenge the status quo, what resistance you may face and potential strategies to improve.
Here are some more ways to challenge your status quo.
Take risks. We often resort to status quo to avoid risk or uncertainty. If you want real change, you must embrace risk as new normal. Understand the impact of doing nothing is rarely ‘nothing.’ You must learn to create to anticipate unexpected and should learn to perform under pressure and should be able to adapt yourself better to change.
Questions To Challenge Status Quo: What is the risk involved in doing the same things or doing the same work or keeping the same habits? What short or long-term risks do your status quo results pose? What is the risk involved if you were to challenge your status quo? What can you do differently to improve yourself?
Identify the emotions behind change. You must identify what fears or emotions may be keeping you from changing. Unhelpful emotions can hold you in a status quo state. Emotions like fear of failure, or unwillingness to move out of your comfort zone or fear of the consequences of an unsuccessful implementation can keep you in Status Quo. Sometimes the root cause may be fear of additional effort required to implement a change, or to invest in time, money or other resources. You need to emotionally commit to the desired change.
Questions To Challenge Status Quo : Which emotions have strong hold on you? Which emotions are holding you back? Which emotions drive you towards change? Are you willing to move out of your comfort zone to challenge yourself?
Take responsibility. We talk about change but we don’t include it in our thinking or actions or decisions. We expect and maintain the status quo and want others to work on existing framework and not challenge them. This happens when we don’t take responsibility for the problem. You must be willing to reach out to others and new ideas. Also sometimes you might not be thinking in the right boxes to recreate growth or it might be uncomfortable for you to think outside the box. By being accountable, you will be able to challenge the status quo of your actions and decisions.
Questions To Challenge Status Quo: Are you willing to take responsibility for your ideas or choices or decisions? What needs to be challenged? Is there something that needs to be changed? What can you do differently to improve your status quo?
Be growth seeking. When you lack growth mindset, you cannot break down status quo bias or open to new possibilities to learn and grow. To challenge status quo, you need to think long-term and explore new insights, perspectives and ways to improve things.
Questions To Challenge Status Quo: What is your obstacle to growth? What behaviours are causing you negative outcomes? If you want your outcomes to change, which actions or behaviour you need to change? Which new ideas and perspectives you should be open to?
Evaluate your core values. Lack of honest evaluation of your current conditions, values, results and actions keep you in status quo thinking. How you approach change depends on your core beliefs and in how you view learning and improving yourself and other values.
Questions To Challenge Status Quo : What are your core values? Are your core beliefs aligned with desired change? What values are taking you away from moving forward in new and better direction? What values you need to embrace to progress in the direction of change?
Prepare your approach. If you are challenging long-standing attitudes or processes, you cannot just challenge them in a knee-jerk manner. Being passionate about change is admirable, but not able to present your ideas in a positive manner may lead to failure. You might face resistance while challenging status quo, especially in a workplace environment from your coworkers or superiors. Some may resist your efforts and think you are accusing them of doing something wrong. Some may even take changes you proposed personally or perceive them as self-serving, or inappropriate and reject them. In such situations, clearly communicate your intentions as to why you are challenging the status quo.
Questions To Challenge Status Quo : Am I presenting my suggestions in a positive manner? Does the proposed change leads to improvement? What actions can lead to positive change or increase productivity, efficiency or morale right now?
Improve your social environment. Your social environment like friends, family and co-workers play an important role in challenging status quo in progress oriented way. Your social interactions and relationships may hold you back in implementing the changes whether intentionally or unintentionally. You need ensure you have supportive, challenging and mutually beneficial relationships in place to enable you to successfully challenge status quo. Gather right allies to wheel and support you in the cause and change.
Questions To Challenge Status Quo: Is your social environment supportive of you? Do the people around you facilitate change you want to make? Are people holding you back in challenging your status quo?
Challenging status quo is not pointing out every little flaw and error or being rebellious. It has got more to do in making a positive or creative contribution that can improve your present situation. It is about bringing change by trying something new be it in your work, or personal habits, or in setting a new routine, or to implement new ideas in your business or workplace.
Measure your goals. Goals are nothing more than desired changes. You are choosing to maintain status quo if you don’t have concrete goals. To create the change you desire, you need to confront what has been simply accepted so far. Identity which areas of your life you are stuck in mediocrity and use the above strategies to challenge your status quo. The more you challenge the status quo, the more progress you will make towards your goals and objectives.
“The quality of our expectations determines the quality of our action.“
– A. Godin
We always hold onto conscious and unconscious expectations when it comes to our friends, coworkers, superiors or subordinates, or from other personal or professional relationships . These expectations we all tend to hold onto, about ourselves, others and about the situations we find ourselves in directly influence us. As these expectations become targets or plans for the future. They not only influence what you are going to attempt and your confidence but also your attitude, decisions, behaviours, perspectives and your interactions with others. So, when we hold onto realistic expectations, they direct us in positive ways and towards our goals. However, many of us have a habit of often holding onto unrealistic, negative or sometimes to failed expectations that not only distort our perception of reality but they also lead us away from the goals and objectives we want to achieve.
In general, expectations are required for us to function. It is a good thing to set standards and expect for them to be met in our personal or professional endeavours. But problems arise when we fail to give the right balance to expectation, such as expecting more or less from others or ourselves, than we ought to. It is then that we set ourselves up for disappointment. There is a difference between having realistic standards for behaviour or performance and expectations. Because sometimes our expectations might be based upon strongly held assumptions.
Downside of having unrealistic expectations:
Some of our expectations are may be unrealistic or unreasonable because of the unjustified assumptions and conclusions we make. Such expectations make you think that things will go your way and create unnecessary stress and disappointment when things don’t work out. Sometimes they drive deception because of your past perceptions. For example, your worries are often built upon a set of unrealistic expectations and beliefs that end up influencing your behaviour negatively. Also living up to others unreasonable expectations creates stress and frustration. Expecting others to do what is in your interest also leads to resentment when the outcome is less likely than what you imagined it would be. Also when you try to live up to others’ expectations, the gap that arises between what people expect from you and who you are leads to frustration of yours and others as well.
Low expectations vs high expectations
Setting our expectations high or low generally has objective consequences. Many think one way to avoid disappointment and unhappiness is to have low expectations. This gives rise to a notion that you should lower your expectations to increase your well-being. But this may not hold true factually. Research shows that people with higher expectations are generally happier, whether they succeed or fail. Their findings were based on the result of three cognitive processes.
First, what matters for your well-being is how you interpret the events you encounter. For instance, a student with low expectations who got an A might attribute to his luck and not to his effort. But another who expected an A but got C might put in more effort next time and even turn hopeful that he would eventually get an A. But a student with higher expectations who succeeds, he attributes it to his personal potential. Second, adjusting people’s expectations upward led to bettering their performance. For instance, most of the times it is enough to encourage students with the word ‘clever’ to make them score higher. And the third, having high expectations about the future made them happier in present.
So, the key to increase our productivity and well-being is not to lower our expectations but is the ability to identify and release unrealistic or unreasonable expectations or assumptions of ours and others. It has more to do with the ability to interpret negative outcomes in a positive way. setting high expectations for yourself and working hard towards achieve them proves to be more productive. Setting high expectations not only improves your productivity but also makes you more inclined towards learning from your mistakes. On the contrary, if someone is basing his/her performance on low expectations or on unhelpful or unrealistic expectations, then he/she will be more likely to fail, less productive and will be less inclined to learn from their errors.
We cannot get rid of our own and others’ expectations as they play an important role in our everyday interactions and in achieving our objectives. Be it an individual or as an organisation’s expectations, they play a crucial part in our planning and productivity. This is because many times optimism bias tends to influence our future success. To achieve your goals, you should be able to effectively manage your own expectations and of others. Handling failed, unrealistic and negative expectations in positive ways can help you achieve your goals and objectives. Here are some ways to manage your own expectations and others’ expectations of you.
Managing your own expectations
unrealistic expectations. At times, we hold onto unreasonable expectations about ourselves both personal and professional situations we find ourselves in. This is mostly because of inaccurate information we have or due to our unjustified conclusions or preconceived notions. Such expectations may distort our perception of reality and lead us down the wrong path. Asking right kind of questions can make you aware of the conclusions we are drawing at any moment and helps you to handle your expectations. It is important to challenge such expectations by asking yourself what your expectations are, are you basing them on assumptions or facts and whether or not it is reasonable to hold onto such expectations in the first place. Check as to what set of expectations would be more helpful for you in that situation. Challenge your unreasonable expectations to set realistic and helpful expectations in a specific situation.
Negative expectations. Sometimes certain negative expectations manifest from self-doubt and pessimism creating failure scenarios. Recognising the possible consequences of such expectations can help you handle them positively. In order to handle your doubts, challenge your limiting beliefs. What do you expect will happen? How do you know for sure that things will turn out this way? What if the way you are thinking about is flawed? Look for more empowering ways to think and handle such negative expectations. The more you challenge your doubts and limiting beliefs, the more confident you will be to develop more realistic and positive expectations that align with your goals.
Failed expectations At times, you might have set a goal that you believed that you would achieve but didn’t quite turned out that way. In such situations, instead of giving into limiting emotions like fear of failure and disappointment, or thinking that you are inadequate or incapable, look for what you can learn from them. The result is not what you expected but it doesn’t change what you are capable of. Treat it as a failed attempt that you must learn and grow from. In order to deal with failed expectations, check whether your expectations are flexible or are you expecting very specific results based on preset conditions. When your expectations are not flexible, there won’t be enough margin left to allow you to make changes when conditions change. Check how your expectations turn out if conditions change and how you need to adapt to these changing conditions.
It is good to set goals and achieve them. But it is important to note that expectations aren’t the same as targets and you should ignore brain’s need to expect the same thing over and over. Identify where your expectations are coming from and look for any confirmation bias. Do not let your past experiences dictate your expectations. Instead of seeking evidence to confirm your perspective of how things are same, make an effort to look for what is different in a situation the second time you come across it.
Managing other’s expectations
Sometimes, we make certain decisions based on how others expect us to perform. Others can help us raise or lower our productivity levels. However, when we fail to live up to others’ expectations or when their expectations don’t align with our goals, we experience disappointment and it gives rise to frustration and resentment. Here are ways to manage others’ expectations.
Communicate with others to clarify. Expectations if not clearly defined or expressed can lead to failure and frustration. Communicate with the person setting the expectations for you. A person who is setting unreasonable expectations might be unaware that he or she is putting unfair pressure on you. When in doubt ask whether it is your friends, coworkers or children as to what it is that they want or need in that particular situation. Talk to the person and be clear about what’s expected, how it might be accomplished and make them aware of your boundaries are. For instance, what your limitations are, your flexibility, or your availability and so on. Let others know about your preferences and your plans so that they don’t expect anything that is unreasonable or unrealistic. Communicate with everyone involved in a frequent basis to avoid any assumptions they have of you.
Anticipate worst-case scenarios We are aware of the expectations others have of us, but in an effort to impress them, we forget to take into account setbacks, obstacles or other interferences that come in our way. Do not assume that things will go as you expect. For bigger tasks or projects, anticipating every possible outcome and being prepared for worst-case scenarios will help you in making your expectations more realistic.
Be aware of biases and perspectives of others. Expectations from your relationships, both personal and professional might lead to unhappiness if they are based on preconceptions and other biases. Having a clear understanding of others expectations gives you an opportunity to improve or correct your decisions and choices. Make sure you understand the context and avoid falling into the trap of their biases and preconceptions. Do not assume that others have the same understanding of a situation as you do. Gain awareness of others’ assumptions, biases and perspectives if there are any. This gives you a proper perspective of what they are expecting of you.
Finally, Manage your expectations of others
Sometimes, our expectations of others can also be unreasonable. Such expectations also put pressure on people to meet those expectations. Challenging and pushing them to raise their personal standards can be very empowering. But the key is to avoid putting unreasonable and unnecessary expectations onto others. When you place unreasonable expectations on others, you place yourself at a high risk of getting disappointed. Such disappointments can lead to an increased anger toward the person causing the disappointment. Be mindful of what is it that you are truly expecting from others. Think of what’s unreasonable to expect of other person given their ability and their current circumstances. Ask yourself whether would you expect the same of yourself if you are in that particular situation. This will help you to make your expectations of others more reasonable and realistic.
So, what expectations are you holding onto? Are your current expectations helpful and realistic? Are your expectations too low or too high? Are you being reasonable in your expectations of others? Do you communicate clearly to others what you expect and about your limitations? Are your expectations flexible? Do you focus on communicating who you are or Are your conversations full of expectations of who you should be? Do you strive to fulfil others’ expectations at the expense of your needs? Ask yourself the above questions to be more aware and mindful of your expectations.
Our success and failure can be largely defined through how we manage our expectations of ourselves and of others. At the same time, managing your expectations of others is also important to navigate yourself through your work situations and in your personal relationships. Instead of getting bogged down by various expectations, use the above strategies to change your expectations to ones that are more in line with your goals and to manage them effectively.
“Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.” – Mandy Hale
We all at times feel stagnated or emotionally stuck, worthless, and confused. These feelings often build slowly overtime and may evolve into anxiety, fear, depression or overwhelm. We all experience that feeling where we just don’t feel like ourselves anymore or we feel stressed, exhausted or irritable as though we are trapped and starting to question ourselves as to ‘is this the real me’? And we have all these goals we desperately like to achieve and somewhere along the way we have lost our drive and we lack forward momentum. It is like you’re doing the same old thing, but it doesn’t seem like you are actually getting anywhere. Instead of moving forward toward your goals, you feel as though you are just stuck at the same point going in circles. You then struggle and force yourself to work, to come up with ideas or to make things happen in such a state.
When you are stuck, things feel immovable, entrenched and even hopeless. This constant feeling of life should be different than it is makes you force yourself to do something and words like ‘should’, ‘have to’ and ‘must’ appear in your thinking. Being stuck is like you getting stuck in quicksand, the more you try to get out, the deeper you sink as your mind tends to push, control, and manipulate. We feel as if we simply cannot move on with our goals as if there was something that kept us from pursuing our dreams. As a consequence, we feel limited and held back without an idea how to break free from such invisible obstacles or limitations.
If you’re feeling stuck, this may be why
When you feel stuck, your mind is filled with confusion and inner conflict and you cannot see the possibilities all around you as you get caught up in the negativity, mistaken assumptions, and limiting beliefs. There are some valid reasons why you feel like you are stuck at the moment. Understanding these reasons can help you become aware of how you got yourself into such state.
Toxic emotions like shame, fear, guilt, anger or flawed can stifle your energy and prevent you from being yourself. When you get stuck, may be you spiralled off into a cascade of regrets about the past, worry about the future, or judgment about yourself. You keep repeating old thoughts and behaviours that no longer fit the current reality. Sometimes, your need to be right leads to conflict with others rather than understanding. You try to protect yourself from these unpleasant feelings by being overtly defensive in a way to avoid taking responsibility for your behaviour. These hidden toxic emotions often serves to keep you stuck.
Stuck in the past. When you want to move forward, our mind has a tendency to look to the past and tries to find solutions based on past or what it already knows. It might be your past failure or a deep-seated belief that might be keeping you stuck.
Fear of unknown. Whatever you fear limits you from moving forward. Fear of unknown sabotages your own progress. Living a life without risks might seem like a logical thing to do. But gets you used to your comfort zone and makes it difficult to ever break free from it. This habit leads you to become stuck in life.
Physical and mental exhaustion. We all try to fulfil our dreams through relentless effort and overcoming obstacles. While determination and focus are valuable qualities, expending need less energy, stress and exhaustion take over your life. When you are stressed, your attention gets scattered to pursue meaningful and purposeful goals making you feel stagnant.
Self-doubt and feeling unworthy
Self-judgment is one of the greatest reason that people get stuck. When you judge yourself as unworthy, you don’t believe in yourself or in your abilities. You keep your expectations low and resist the positive changes because you fear that you are incapable of reaching your desired outcome and remain stuck in an unchallenging position.
Constant disappointment. When you fail to meet your expectations or when you make mistakes or fail, you get disappointed. Constant disappointments make you feel helpless. As a result, you are stuck in the same situation unable to move forward towards your desired goals.
Lack of focus and purpose. May be you are stuck because you lack focus and purpose or you’ve set no goals. May be it is because you have no active passions or you have too much to handle and are unable to focus on your priorities. Lack of direction keeps you stagnant.
Limited perspective and hope. Wallowing in pessimism and constant worrying can keep you stuck in the same place. This not only limits your possibilities but also generates unhelpful emotions like frustration and hopelessness. Limited perspective holds you back from reaching your highest potential.
Lack of motivation. When you are not motivated intrinsically or if you are pursuing things that you are not passionate enough, you lack enthusiasm to take positive action or to move forward.
Being in ‘stuck’ state further manifests into
• Avoidance of people, situations and tasks
• Unproductive habits
• Criticizing others
So, what can you do to get unstuck?
“Getting stuck is not a problem. Staying stuck is. Good learners practice getting unstuck.” – Alistair Smith
Having a clear understanding why you are stuck is the first step towards moving forward. Now since you have identified that there are changes that need to be made, the next step involves willingness to change and to make those changes to break free from feeling stuck. Here are some more strategies to get unstuck.
Certain emotional responses might cloud your perception of reality. Sometimes feeling stuck could be a response to exaggerated expectations. Be mindful and accept your difficult emotions to improve your emotional agility. Identify your toxic emotions to understand what they are telling you- what you can learn about your desires, boundaries, or needs. One way to get perspective on difficult emotions is to write them down. Call it, name it, and define it. Putting your emotions into words gives them less power. This doesn’t mean they won’t return, but you will be more prepared to not to get stuck. Also negative emotions can be clues to your deepest insecurities and to your inconsistencies. So, you can make small course corrections to move forward in right direction. Emotional agility is choosing how you will respond to your emotional warning system by loosening up, calming down and living with more intention.
If you want to get unstuck, acknowledge your fears and accept the situation you are in. Changing how you perceive your fears might not make your fears disappear but you can move ahead inspite of them. Don’t allow your fear of losing what you have to stop you from moving on. Try to think about the worst possible outcome of that which is causing you anxiety or keeping you stuck. It might be just your fear trying to persuade you to do nothing about your situation that is keeping you stuck. It is important to realise that you would be still be able to find a way out and can initiate positive change. Do not allow your perceived fear discourage you from making changes.
Limited perspectives can decrease your ability to see existing opportunities. You feel as if you have seemingly impossible options to implement. Your limited thinking patterns and an array of unhelpful choices can contribute to the feeling of being stuck. It is your inflexibility what keeps you stuck. Instead of getting trapped by your limited perspectives and thinking patterns, try to explore new possibilities by learning new skills, insights, knowledge and information. Break yourself from negative beliefs and explore new perspectives by asking yourself, what reasons am I telling myself? What excuses am I making? What patterns am I seeing? Your excuses might be keeping you from moving forward. Think long-term and reconnect to broader perspective and improve your possibilities by opening yourself to new experiences and people.
Let go of past mistakes
Holding onto past failures and mistakes leads to self-doubt and decreases your self-belief. You might be holding yourself back from making certain decisions and choices because of your past regrets. This leads to indulging in unproductive and unhelpful habits like procrastination or self-sabotage. Do not allow your past mistakes and failures to keep you right where you are. stop rationalising and focusing on all the different reasons that keep you stuck. Learn from them by reflecting on them and put things in perspective to make sure that you don’t make the same mistake again. Taking some time out to reflect on all the successes you had and things you achieved can also help you to get unstuck.
Break unproductive routine
Feeling stuck can be the result of your unhelpful and unproductive habits or restraining routines. While we are creatures of habits, our habits can quickly become stale, leaving us feeling stuck or unsatisfied in certain areas of our lives. Developing certain habits and routines can be quite helpful as they provide a structure to work with. But at the same time, they can also limit your possibilities as some of them can be time-wasting and unhelpful. Stagnation often results when you continue to do the same thing over and over again for long period of time. Your usual routine can develop into restrictive rules and obligations. This regular routine can turn unproductive and needs to be broken in order to free yourself from feeling stuck.
Reevaluate your goals
At times, you might be stuck for all the wrong reasons. May be your goals are not serving your purpose or you are stuck because you are doing for someone else’s benefit. Asking yourself as to whether your goals are serving your present purpose or do they need to be modified provides forward momentum. Also prioritising those that are in alignment with your core values and life purpose can help you find the right motivation you need to move out of your stuck state. Gain clarity on why and what you are indulging in and what would you prefer to do instead. Set some new goals that you are passionate about and create a plan of action to get unstuck.
Do you feel that you have no traction in your life and that you are just spinning your wheels? What is stopping you? Is it your mindset, belief, fear or an excuse? Are your current patterns helping you in making progress? Or are you feeling stuck? Are your negative emotions dominating your life? What specific fears are keeping you stuck? How are your existing habits hurting you? What new habits could you develop to support your goals? Why must you get out of this stuck state? What changes can you make to get unstuck?
Asking yourself above questions can help you in arriving at possible solutions.
It is natural to feel stuck during some points in our life and these moments exist to remind us that we are always growing and evolving. If you feel stuck in some areas of your life, you don’t have to remain where you are. Remember that “stuckness” never has to be permanent. Even if you feel like you’ve been stuck forever, you always have the freedom to choose new goals by making small changes in your life to find your way out. With the help of the above strategies, identify the reasons and areas you need to work on and choose to make the necessary changes to create the forward momentum you need to achieve your goals.
“Too many of us fail to fulfill our needs because we say no rather than yes, yes when we should say no.” – William Glasser
To handle uncomfortable or hostile or difficult moments or situations in your personal or professional life, you should have a strong sense of yourself and should find balance in your passive and aggressive behaviours in order to stand up for yourself. You need to be more assertive in expressing yourself in a positive way in such situations and should be able to communicate your thoughts and feelings firmly and directly in order not to be on the receiving end of meanness or bullying or teasing. Research has shown that those who are victimised by bullies exhibit a certain kind of vulnerability as they lack the ability to stand up for themselves and are unable to assert themselves or defend themselves even when picked on. How well you can handle such situations is often determined by your levels of assertiveness. Some people are naturally assertive, but if you are not one of them, it is an important skill to be practiced and developed.
Assertiveness is a must learned skill when it comes to handling stressful and conflicting situations in our personal and professional relationships and to overcome traits like passivity, sensitivity to criticism, insecurity, anxiety and low self-esteem. Some of us struggle to be assertive in some situations, but can find the right words in other. Some are not assertive for fear of upsetting or displeasing others and of not being liked. Even though you may avoid immediate unpleasantness by not being assertive, in the long run, you end up jeopardising your relationships. And if you are too passive, always putting others’ needs before yours, you give others the license to disregard your wants and needs. Sometimes this leads to saying ‘yes’ to certain things at the expense of your own interests and priorities thereby leading to an internal conflict, stress, resentment, seething anger or feelings of victimisation. And also leading to your needs always ending up on the back burner leaving you perpetually dissatisfied.
So, What is being assertive or self-assertion all about?
Being assertive is standing up for your rights while still respecting others, defending your own boundaries while not crossing other people’s lines, expressing your own opinions, needs, wants and feelings without hurting others, or disagreeing without being disagreeable. It means you are not afraid of speaking your mind. It requires being forthright about your wants and needs, while still considering the rights, needs and wants of others. You thus draw power from this to get your point across firmly, fairly and with empathy.
Being able to stand up for yourself in a way that is both respectful to yourself and others shows that you have boundaries and you are prepared to put your own needs first. When you are effectively assertive, you are neither aggressive nor passive — instead you are honest, direct, and skilled at articulating your views. Assertiveness is being proactive. It’s negating any possibility of the person we communicate with getting mad at us or disliking what we said or did.
Being Assertive over Passive or Aggressive
Assertiveness is often confused with aggression as there is a very fine line between the two. For this reason, it is important to know the difference in both the behaviours. Assertiveness means standing up for yourself in a nonaggressive way and it does not mean dominance over others or controlling. If you are aggressive, and in case you had a difference of opinion with an other person, you may resort to anger, rudeness or name calling. Also you might try to force your point of view, even at the expense of another’s. Whereas assertive behaviour is standing up and expressing yourself by being respectful and without putting down anyone else.
Being aggressive is also disregarding the needs, feelings and opinions of others. Aggressive behaviour damages your personal and professional relationships and undercuts trust and mutual respect. Others may come to resent you, leading them to avoid or oppose you. On the other hand, if you are passive, you become uncomfortable expressing yourself honestly. You feel you don’t have the right to be heard. You back down easily or would go with whatever others decide to avoid conflict. Also if you are passive-aggressive, you may say ‘yes’ when you want to say ‘no’ and you may complain and pass comments behind their backs rather than confronting them directly. You may show anger and feelings through your actions or negative attitude. Overtime passive-aggressive behaviour makes it difficult for you to meet your goals and needs.
Why is it important to be Assertive?
Being assertive is to find the right balance between passive and aggressive. To be assertive is to have a strong sense of yourself, your values and to openly express your opinions, feelings, needs and desires and to act in accordance with your goals and objectives. Knowing and claiming your own rights while at the same time respecting others can help you build better relationships in your professional endeavours. You can get things done by treating people with fairness and respect. It can help you to interact and negotiate so that yours and others’ views are given fair treatment and can find common ground to arrive at the best solution possible.
With increasing competition, being assertive at the workplace becomes really important to openly share your ideas thoughts and opinions at work. Assertiveness helps you exhibit positive and open style of communication that is neither submissive nor aggressive. It also improves confidence and is an indirect and a powerful tool to increase your productivity and efficiency. Being assertive is important to handle different situations like to respond or cope with putdowns, to make requests, or to say ‘no’ effectively, give and receive criticism appropriately, handling and expressing anger, speaking up to a rude person, or to deal with stressful or unpleasant situations in your personal or professional life. It helps you plan and carry through difficult encounters and to manage conflicting situations more effectively.
How to become more Assertive?
Not everything you want will be handed to you. Sometimes, you have to go out and get it. And if you want to succeed in your goals, you will have to be assertive. The right amount of assertiveness can help you get ahead. Assertiveness can be learned and the key is to understand the context and to set realistic goals to make small changes. Here are some strategies to help you become more assertive.
Assess your level of Assertiveness. You can assess your own behaviour or can do so through feedback from others. Check your willingness to express yourself and what you want. Try to assess your interactions as to what is being said and how you feel about it, how do you want to respond to what is being said? Or what do you want from that particular situation. This way, you will be able to decide whether you need to be assertive and most importantly how to be assertive so that there is a positive result. If you find that in your assessment that you are holding back in certain situations where you shouldn’t, write down the reasons as to what you aren’t saying and the reason as to why you aren’t saying. This way, you can make yourself assertive next time you enter a similar situation. Assessment keeps you focused on improving your abilities to be assertive in difficult conversations.
Practice assertive communication techniques. Sometimes it is often quite hard to know how to put your feelings across clearly and confidently to someone. The scripting technique can help in such situations as it allows you to prepare what you want to say in advance. You can tell the other person exactly about the event and how you see the situation or problem. You can describe your feelings about the situation and express your emotions clearly. You can tell exactly what you need from him or her so that he or she doesn’t have to guess. Describing the positive impact that your request will have for him or her if your needs are met.
Using ‘I’ statements lets others know what you are thinking or feeling without being accusatory, like for instance, “I disagree” rather than “you’re wrong”. While requesting , you can say, “I want you to help with this” rather than “ you need to do this”. Keep them simple and specific to get your points across firmly. Try using verbs that are more definite and specific. For instance, use verbs like ‘will’ instead of ‘could’ or ‘should’ or ‘want’ instead of ‘need’ or ‘choose to’ instead of ‘have to’. Keep your communications direct to get your message across by using the assertive communication technique.
Express yourself positively. It is important to express your thoughts and opinions even when dealing with difficult or unpleasant situations. Don’t be afraid to stand up for yourself and to confront people who challenge you. If others get angry or resentful towards you, avoid reacting to them. But try to control your emotions and stay calm and respectful at all times. Accept both positive and negative feedback positively and if you don’t agree with criticism that you receive then you should be able to say so without getting angry or defensive. Express negative emotions in a healthy manner. Don’t take out your frustration or aggression on others in order to be assertive. Understand that you cannot be assertive all the time with all people in all situations. The key is to achieve the right balance of when to be assertive and when not to. This will help you to respond and not react to situations.
Practice saying ‘no’. Many confuse saying ‘no’ with negativity. Knowing your own boundaries or limits and how much work you are able to take will help you to manage your tasks effectively. You cannot possibly please everyone. Saying ‘no’ assertively when necessary can save your time and work load. Saying ‘yes’ to a commitment or task you don’t really want to do can get you into a state of stress and negativity. If you have a hard time turning down requests, try saying “No, I can’t do that now.” Don’t hesitate and be direct or brief in your explanation if required. It is important to be consistent in respecting your boundaries and to learn to say ‘no’ clearly and unambiguously.
Resist the temptation to react immediately and in extremes. Difficult conversations often trigger a huge amount of stress which is why you may avoid such interactions in the first place. When pushed to our limits, most of us get either compliant (submissive) or defiant(opposing or resisting). Reacting either way does not help you in being a good team player or to lead effectively. Recognise your style either compliant or defiant and then consciously try to take the middle ground. Ask questions rather than reacting. It gives you specific points to argue rather than just catastrophizing about how others might react if you object. And in contrary, If your views don’t chime with the dominant view point, you need not change yours on important issues according to who you are talking to. Sometimes saying nothing also is one of the most assertive position you can adopt.
Do you voice your opinion or remain silent in important discussions and conversations? Are you able to assert yourself or defend when you get picked on? Do you often say ‘yes’ to additional work even when you have work to do? Is your unassertiveness is because of the fear that the other person will criticise you or put you down? Do you stand your ground or do you feel victimised when it comes to your values or important issues in your personal or professional relationships? Is your communication style aggressive or assertive? Do you often disregard the needs, feelings, and opinions of others or do you respect them? Asking yourself above questions will help you to know where you are particularly sensitive and where you need to be assertive thus you will be better placed to avoid being too passive or aggressive.
If you’ve spent years silencing yourself, becoming more assertive takes time and practice. You don’t need to be assertive in every context of the day or you need not change your authenticity to become assertive. Assess your own degree of assertiveness, understand the context, set realistic goals to make small changes in your behaviour or communication with the help of the above strategies to become more assertive in your work or social or personal relationships. Express yourself openly and authentically without being passive or aggressive.
“Assertiveness is not what you do, it’s who you are!” ― Shakti Gawain