Overcome your overconfidence bias

“There is nothing like success to blind one to the possibility of failure.” – Roger Lowenstein

Every day we hold onto certain kind of expectations about ourselves, others and about our circumstances. These expectations we hold about ourselves directly influence our attitudes, decisions, behaviours, perspectives, as well as interactions with others. To succeed in our goals and to achieve our objectives, we must have a realistic assessment of our expectations. Being confident that your expectations will be met is important in business or work and life in general. But confidence is not about having it all. Instead, it’s about being okay with whatever you have and using it to its best potential. However, If you don’t use it wisely, it turns into overconfidence which then turns against you. It is important not to be overconfident. For instance. being overconfident while making a decision, you may overlook something important or might not look at all because you are confident that you already know what to choose. 

You might be creative, hardworking, ambitious and might think you are much better in what you do. At the same time. you also might allow the confidence you gain from your talents to delude you into believing that you could do everything else to the same level of success in other areas. As a result, you become overconfident in your abilities. Such thinking can make you think that you’re invaluable to your company or in the work you do where in fact almost anyone could do your job. Research shows that we overestimate our precision of information that we have about a situation and thus tend to believe something is much more likely to occur than it really is. Such bias from overconfidence is quite prevalent where most of us believe that our judgments and decisions are better than they really are.

So, what is a overconfidence bias?

Overconfidence bias is in which people demonstrate unwarranted faith in their own intuitive reasoning, judgments or cognitive abilities. It is a tendency to hold a false and misleading assessment of our skills, knowledge, intellect or talent. You might come across such bias in yourself or in people around you in your personal or professional environments. You may see yourself a more capable than your colleagues, more knowledgeable or even ethical and talented.

What causes overconfidence bias?

Emotional and cognitive distortion that creates overconfidence can be a major hindrance to any form of success. Overconfidence bias might occur after recent success or because of a sense of self-importance. Sometimes it may be due to social pressure when the stakes are high as people tend to act on pretended knowledge as a preferred solution. It is also caused by doubt-avoidance, inconsistency-avoidance, incentives, denial and due to believing first and doubting later.

Sometimes, we all become victims of our own delusions of self-confidence where we begin to see ourselves valuable, honest and intelligent. We start viewing our successes as the result of our own efforts attributing it to our natural abilities thereby forgetting the others contributions or timing and other factors. We fail to recognise that skill in one area doesn’t always translate to skills in another. Each success confirms our heightened self-image creating overconfidence bias.

Overconfidence is something that can make us blind to the mistakes in our decisions and thought processes. It further manifests into overestimation where you overestimate your actual abilities, performance, the amount of control you have , or your chance of success. It also can manifest into overplacement where you believe that your position is higher than those of around you. Like for instance, you think you received higher score than your friend and in reality, your friend receives better scores than you do, in this situation, you have overplaced your scores. And it also manifests into overprecision when you are confident that you are correct.

Why overconfidence bias is bad for you?

Overconfidence affects your judgments and decisions in different ways. Here are some ways in which it does.

Over ranking

Overconfidence affects a people’s judgment as it relates their own personal performance as higher than it actually is. Generally, most of us think we are better at something than we really are and we are less likely to admit when we are not as good as we would like to be. This can cause problems as it can make you feel more valuable within a team or group or workplace and may end up taking too many risks. This creates a pattern for failure as your skills do not match up to your beliefs.

Illusion of control

This happens with the idea that if we can quantify something, we can measure it, understand it, and thus manage it.

Believing that you have more control over a situation than you actually do leads to you taking unnecessary risk, or inability to assess the risk involved in the situation. Also, this can lead to wrong decisions and choices in both personal and professional matters. Failure to accurately assess risk leads to failure in managing and accomplishing your goals.

Desirability effect

The desirability effect happens when people overestimate the odds of something happening simply because the outcome of a situation is desirable. This is also a type of overconfidence bias. Many times, this leads to many mistakes and faulty behaviours simply because we believe our desired outcome is more probable just because that’s the outcome we want.

Timing optimism

This occurs when we are too optimistic about how quickly we can perform a task and underestimate how long it takes to get things done. One outcome of over-confidence is missed deadlines and delayed projects on account of the planning fallacy. When is the last time that you finished any task or project early? And this leads to creating unrealistic project plans in hopes that the future will somehow be different than the present.

Overconfidence bias can do a lot of damage to your relationships, career, financial or investing choices, business and your productivity levels. Overconfidence bias leads to many errors in various walks of our daily lives. It becomes a major hindrance when it comes to improving your understanding of a situation.

• You misjudge your value, opinion, beliefs or abilities or you may oversimplify things.

• You may not prepare properly for a situation or may get into a situation that you are not equipped to handle.

• You may procrastinate to failure because of your timing optimism.

• Overestimating your abilities causes missed deadlines, shoddy performance and stress at the cost of your money, time, and your well-being.

• You may take excessive risks and make decisions that are not beneficial to you or your team.

• Being overconfident can affect your work, attitude and behaviour towards others.

• Leads to unreal expectations and makes you more vulnerable to disappointment.

How to avoid overconfidence bias?

Biased way of looking at a situation is considered as the most pervasive and potentially damaging of all the cognitive biases to which most of us fall victim. Almost all of us suffer from some kind of overconfidence bias in various situations. Here are few ways to stay unbiased.

• Past successes inflates our perception of our own abilities. When your self-image becomes tied to your last success, you may tend to overlook your mistakes and become judgmental. Success in past or expertise is no guarantee of future success. Just because you had a string of correct decisions has no bearing on the one you face now. Treat each new decision as if it were your first. Discuss the matter objectively and make a thorough assessment of the risk involved.

• Overconfidence by its very nature, distorts your own image of reality. It is important to recheck your facts about a situation. Disregard your initial judgment about a situation and check the validity of your assumptions. Develop habits and systems that provide feedback to stay connected to reality. Each success brings you closer to overconfidence and complacency. Cultivating a realistic attitude towards your successes and failures prevents you from untoward consequences.

• With overconfidence bias, you tend to ignore criticism and you might get into a false sense of security. Acknowledging your mistakes instead of blaming others helps you clear your heads of any hubris that might cloud your judgment. Reflecting as to what plans worked and what decisions yielded good results and what decisions ended up wrong, you can use your mistakes and failures as learning opportunities. When you get criticised, instead of defending, deal with it constructively to help improve yourself.

• As we accomplish more and more things, it is easy to believe that what we are doing is right. Trying to control every situation or believing that your contribution to a decision is more valuable than it actually is or trying to handle everything yourself or insisting that your way is the only way is a recipe for disaster. Recognising the role that others had in your success will keep you grounded and focusing on your specific role in failures will remind you that you have areas that you can improve.

• Look at multiple perspectives and think through the implication and consequences of a belief or an action. Alternate perspectives push you out of your comfort zone and force you to think critically and you may discover better way of doing things or improve yourself instead of giving into your overconfidence bias. Healthy discussions always give you new perspectives and let’s you see ways of doing things or improving yourself. So when making decision, be humble, seek out new perspectives and be well-informed to take into consideration of all the factors and risks involved.

• During our decision-making process or while making a choice, we first assess the familiarity of the options or opinions and search for facts in order to construct an explanation about why the familiar option is true. An explanation forms in our mind that really seems right and we tend to focus on that first familiar option which may not be right. Instead of option-fixation, make a best possible guess, then assume that guess is inaccurate, and then generate plausible reasons for why the guess was inaccurate. Research shows that overconfidence is reduced after listing the arguments that contradict the reasoning that lead to the guess and often the more estimates that are averaged the better, so long as they are based on different reasoning. This will minimise risk. Keeping your thinking in present instead of outcome lets you focus on what is needed right now and much more realistic and more achievable.

• The inherent state of overconfidence is strong when projecting our beliefs about our future. We tend to overestimate our ability to predict the time frame as we tend to put higher probability on desired events than undesired events. Work is always better done when more time is spent on it. Try to give yourself a bit more time than your first estimate. Double it if you can for completion of your tasks or projects. The more time you give yourself, the less chance you take of missing deadlines.

To conclude,

We all fall victim to moments and sometimes stretches of over-confidence which often end with disappointment or failure. And yet, despite what we think we have learned for next time, we continue to be over-optimistic about our abilities and the state of the future. The same mistakes occur again and again. We often take into account only our planning and generally ignore external factors and tend to indulge in over-assessment of our expectations and capabilities. We rate our competence too high and plunge into overconfidence bias. If over-confidence is not constantly checked, it leads to poor outcomes, failures and disappointments. To overcome this bias, you need to install objectivity into your systems and thinking. Keep yourself responsible and objective and try the above techniques to consciously confront overconfidence bias before it distorts your view of reality.

Why self-control is the secret of success

“Mastering others is strength. Mastering yourself is true power.” – Lao Tzu

When it comes to achieving our big goals, whether it’s at work, in bettering health, in managing finances, or even pursuing an unlikely dream, we sometimes find them elusive for one reason or another. These challenging goals test our resolve and stretch our comfort zone. When you prepare for a presentation rather binge on a weekend, save money rather than spend it, or eat broccoli rather than candy, what you are really doing is ensuring that future you will be better off. But to make this happen or achieving your other big goals is easier said than done. It requires right motivation, self-control, and a great deal of effort or will power to achieve them. Like, to accomplish a goal of losing weight, following a low-fat diet and regular exercise is the best way, but how do we ‘just do’ what we know is best? to eat healthy and to stick with an exercise program, you need to have strong self-control. And especially, when it comes to avoiding temptations, you require focused effort to get consistent results.

We all have this perfect vision of ourselves at some point off into the future once we attain our goals. But getting from where we are today to our desired destination requires consistent self-control, focused effort and strong will. We search for shortcuts, techniques, methods, and easy ways to motivate ourselves to get there. But on the way, we become impatient, impulsive, and give into the desire for immediate gratification, be it impulsive spending, or distracting our attention to games or social media rather than learning or hoaning skills we need, or giving into momentary eating at a cost to our well-being. This results in impatience and we get biased towards pleasure in the moment. The result is that most of us fail to stick with our daily goals by giving into desires for short-term pleasure.

Most of the times, we don’t feel the effects of our decisions immediately. What you choose to eat and how you choose to invest or spend your free time. These decisions often have different gains or losses in long-run. Eating that extra piece of cake might feel great in the moment but will result in weight gain later. Even though our minds come equipped with necessary tools to succeed, we foresake them and face problems when it comes ṭo delaying gratification, developing strong self-control, and cultivating perseverance. So how would you choose between working on your goals or giving into your immediate gratifications? The ability ṭo control your impulses matter in life. Whether it is studying, practicing, saving, exercising, or persevering in your goals, a willingness to sacrifice in the moment to gain greater rewards in the future can make all the difference.

Why you cannot rely only on your will power?

Most of the times, the value derived from achieving your desirable goal is mostly far off into the future that working on this goal just doesn’t bring you as much pleasure as spending time on other things that give you instant gratification. All the things that bring you instant pleasure makes you struggle to resist leaving you feeling conflicted between the big goal you want to achieve and these small pleasures you so desperately want to indulge in. The choice lies with you to choose either to move down the path of instant gratification or to choose to resist and focus on your goal. Resisting seems to be a rational choice, so you choose to muster up the will power needed to overcome your pleasurable urges in preference of your long-term rewards.

But relying only on your willpower doesn’t take you far as you only have one reserve of it, if you don’t agree, pick up an object and hold it up in the air. Now keep holding it there-forever, ofcourse you can’t do it. And yet, most of us try to do the same with willpower – keep exerting forever. Focusing on your work drains your will power, as does resisting the urge to eat junk food, as does making yourself get out of bed in the morning when you want to sleep. Each time you tap into your will power reserves for difficult tasks, or to maintain healthy habits, you end up depleting your will power reserves. And the more difficult the goal, the faster the rate it gets depleted.

Also using will power will help you only in the short-term as it fails to deal with the source of the problem. Most of the times, we also use techniques such as reason, distraction to keep ourselves from reaching back to what is tempting us to overcome cravings for immediate pleasure. Such habits can help you delay gratification without stress but in limited ways. And when your desires and values are in conflict, you will eventually get caught up on these temptations. So, instead of using willpower as the only source of fuel, it would be better off learning the art of self-control and applying it to goal achievement in a focused way. In an age of instant gratification, self-control seems to be an unusual and undervalued quality, but it is an important one to strive for to achieve your long-term goals.

So, what exactly is self-control?

Self-control is the ability to subdue or resist your impulsive urges, emotions, and behaviours for immediate gratification in order to achieve your long-term goals. Self-control is different from grit where grit is the ability to pursue long-term goals over years, self-control is the ability to resist temptation in the moment. It is the ability to say ‘no’ to yourself in tempting and challenging circumstances and also is the ability to know the difference between a need and a want. Self-control comes from a rational understanding of the consequences of your behavior so that you can sacrifice short-term pleasure for long-term gain.

Why you need to have greater self-control?

The famous marshmallow experiment conducted back in 60’s reveals a clear correlation between self-control and the quality of our life. During experiment, kids were offered a choice between one marshmallow immediately or two marshmallows if they waited alone in the room for up to 20 minutes, during which the researcher left the room and returned. Some kids couldn’t resist the temptation and had the single marshmallow, other kids, however, waited for the researcher to come back into the room and received the second marshmallow as a reward to their patience. In the follow up studies, they found that the kids who were able to wait longer for the bigger rewards fared better in their lives. Those who couldn’t resist had shown more behavioral problems and tended to struggle with stressful situations.

Therefore, by practicing self-control, you can overcome unwanted impulses, thoughts, fears, obsessive, addictive or unsuitable behaviors. You will be better equipped to handle your emotions and can cope with stressful situations far more effectively. It improves your focus and brings a sense of balance into your life. By strengthening your self-control, you can improve your self-esteem and confidence. Lack of willingness to change and improve, or lack of self-discipline and lack of faith in yourself or in your abilities can weaken your ability to develop self-control. Sticking to your goals and to follow through your plans, you need to have strong control on your emotions to resist short-term desire and temptation.

So, How do you develop greater self-control?

Delayed gratification or self-control is a skill better learned as children, but for those of us who did not receive this form of guidance, it can be still learnt and can be improved with practice and persistence. Here are some ways to enhance your self-control.

1. Gain clarity and set specific goals that you want to control. Set concrete and specific goals like in which areas of your life you would like to enforce more self-control. For example, what goal do you have and what is your intent for accomplishing it? is it regarding health or time management ? would you like to spend less time on your distractions so you can use that time to work or study? or Do you want to follow a healthy diet? You can make an inner commitment by understanding the benefits once you implement those changes and plan ahead on how to go about achieving those changes. Think of how you are going to adapt in case things don’t workout as expected. Gaining clarity keeps you disciplined and focused.

2. Increase the value of your purposeful tasks. Being purposeful in your tasks makes your life more meaningful and significant and you will be driven intrinsically to give it your best. Since such purposeful action has an intrinsic reward tied to it, you see immediate benefit in taking that action. You will be also motivated by the long-term rewards that will result in future if your tasks remain purposeful. All temptations and distractions come with immediate gratification and draw you away from tasks that have no immediate reward attached with it. So, our minds have a tendency of discounting the value of future rewards. So by keeping your tasks more purposeful and meaningful, you can over-ride momentary impulses and can reduce the habit of discounting the value of future.

3. Find the balance. Having self-control is not about total abstinence. It is more to do with finding the right balance. Denying yourself or suppressing what you need is as bad as over-indulging. You can do so by asking yourself these questions. Do you often over-indulge in things you like? As soon as you get something, are you looking for the next? If you want something in large quantities, isn’t it going to affect your health or well-being? How far would you go to get what you want? Do you enjoy it enough to make it worthwhile or simply move on to wanting some more of it or something else? By knowing the difference between your need and want, you can strive for balance.

4. Use your emotions to achieve a challenging goal. Cognitive strategies such as will power, distraction, reasoning and the like do work at times, but they are not optimal. Using these mechanisms to suppress your desires for immediate satisfaction can work, but it gets stressful and requires much effort that can affect your well-being. Instead, using your emotions can be powerful for developing self-control. Emotions such as desire, sadness, or anger push you towards short-term concerns. But if you rely on emotions such as gratitude, compassion, persistence, cooperation or perseverence when temptations arise, you will be able to have a long-term view and these right emotions can nudge your mind to favorable future gains over immediate ones.

5. Gratitude boosts self-control . Feelings of gratitude encourage you to resist and overcome selfish temptations when dealing with others. Gratitude stems from recognising that others have offered us something of value. We feel grateful when we feel others have invested in us, which makes us willing ṭo return the favor in future. Whether you’re paying people back for their investment in you with money, time or effort, gratitude nudges you to sacrifice your own gains in the moment to build better relationships for the long term. Gratitude not only builds self-control but also in helping others you also help yourselves down the line.

6. Practice compassion. Like gratitude, compassion motivates you to care for about others. It starts a virtuous cycle by encouraging people to take that first step to sacrifice time, money or some other resource to benefit another even if other is their own future self. Care and compassion towards others and towards your future self drives your willingness to sacrifice in the moment and produces an effortless self-control. It decreases the value we attach to objects and events that offer immediate gratification and this makes it easier to persevere in ways that pay off in future.

7. Meditate regularly. Reflect on thoughts and beliefs that push you to behave in an uncontrolled manner. Practice forgiving and empathizing with yourself for failures as opposed to criticizing yourself. Set some affirmations to act with self-restraint and self-control. Even taking a little as ten minutes a day to focus on your breathing can improve your ability to resist disruptive impulses. By recognising your self-talk and reflecting on past-failures and writing your internal dialogue makes you less vulnerable to impulsive actions.

“Meditation and mindfulness training are essentially exercises in self-control. From controlling the focal point of one’s attention… to a controlled awareness of whatever is going on internally or externally at that particular moment”

To conclude,

Mastering self-control in various situations in your day to day activities takes consistent practice in small ways. It is important to gradually increase your ability to resist larger temptations over time.

The following questions can help you assess your self-control. What has been your biggest challenge when it comes to having self-control and what can you do to overcome it? Can you recall a time you demonstrated strong self-control? Can you recall a time you gave into your temptations or instant gratifications? How much self-control do you have when it comes to your diet or exercise? Does your spending and buying reflect self-restraint? What habits would you like ṭo change to strengthen your self-control?

Recognise the areas where you are struggling with self-control and, rather than giving into those impulses, use the above strategies to work your way up to resist them and strengthen your resolve. Also it is important to remember that to resist immediate gratification, do not ignore or suppress certain emotions. Find ways to embrace gratitude, perseverence, compassion, forgiving and empathizing with your future self. The more self-control you exercise, the more freedom you experience from the irrational impulses that could take you away from your goals.

Related reading

https://sscascades.org/2019/04/18/how-to-build-lasting-motivation/

https://sscascades.org/2018/05/31/transcend-your-negative-habitual-patterns/

How to be an effective listener

“When you talk, you are only repeating what you already know. But if you listen, you may learn something new.”– Dalai Lama

Being a good listener is one of the most important life-skill we all can have. In today’s fast paced and high-tech world, communication has become an important means of achieving our goals and objectives. Yet we devote very less time when it comes to listening to one another. When was the last time, you listened to what the other person is saying without any distraction? We often have a tendency to focus more on our words rather than others’ words. In a hurry to get our message across, we often neglect the important part of communication, which is listening, be it while listening to our peers, coworkers, friends or family members. If you fail to understand what is being expressed to you whether at work, or home or school, you will also fail in providing a meaningful response.

According to an ancient Chinese Proverb ‘To listen well, is as powerful a means of influence as to talk well.’ Your true potential is always is directly linked to the quality of your listening skills. In this age of instant communication we are in a hurry to communicate what’s in our mind or focus more on replying than in good listening. We fail to realise, a lot can also be learned by means of listening from others in our day to day conversations.

We often confuse the physical act of hearing with listening. The basic difference being hearing is through ears, but listening is through mind. Hearing only involves perceiving sounds. On the contrary, listening is receiving the information, paying full attention to the words and sentences and understanding them. There is lot of importance given to ‘problem solving’, ‘goal setting’ and other skills to improve our potential or productivity, but very rarely we hear about the importance of active listening and how learning to master this art can improve our overall performance.

Are you a poor listener?

According to a research, we spend much of our waking hours communicating, and more than half is spent listening. Although listening is our primary activity, most of us are poor listeners. Studies show that we are able to comprehend and retain only one-quarter of what was said in about a ten-minute talk. This is mostly because many of us are either distracted by our own thought process or we get self-justifying or busy rehearsing our response that we miss out on what is being said. Sometimes, we tend to shut ourselves to listening when we disagree with the person’s views. Also because our listening speed is faster than the other person’s speaking speed, there is a void which we fill with our thoughts or perceptions. Not able to listen properly leads to arguments, conflicts, and various other challenges in your personal or professional lives. At workplaces, it leads to more errors and wastage of time. In personal life, it may lead to misunderstandings affecting your relationships.

Why listening is more important than speaking?

Effective listening involves ability to concentrate, understand, respond and then retain what is being said. How well we listen has a significant influence on our interpersonal relationships and work effectiveness. Developing good listening skills makes you less anxious, mindful and more self-aware. A great learner is often not the speaker, but the listener. Good listening improves your communication and interpersonal skills at workplaces where it helps you to fully concentrate and engage in a discussion. You will be able to grasp the purpose of your communication so as to put forth your ideas and objectives with more clarity. It helps you provide valuable feedback, to resolve conflicts and eliminate misunderstandings.

Great leaders are people who are intuitive listeners. They recognise that knowledge is gained by listening and not by talking. Good listeners are often perceived as people leaders as they acknowledge and listen to people’s issues and this makes them feel valued. They earn the trust and respect of people by listening, understanding and being supportive of them. By actively engaging yourself in listening to others’ concerns or issues helps you develop leadership quality where you can work efficiently towards coming up with better solutions to solve their problems. Being a good listener improves mutual understanding in your personal, professional or business relationships

What does it take to be a good listener?

Self-awareness is the key to become an effective listener. To be able to sincerely listen to others is not an easy task, it requires persistence, effort and should be able to set aside your views to listen to the other person without being judgmental and by being open minded. It is a mindset which you learn from people by hearing what they have to say by being genuinely curious and interested.

Listening is a dynamic process that involves receiving , understanding, retaining, evaluating and responding. All of these stages happen naturally in a short time during conversation. Here are some tips to improve each of these areas.

Receiving and absorbing the information is the first stage in listening process. Here are some tips to pay attention while receiving the information.

Avoid distractions. Put away your digital distractions, when you are engaged in a conversation. Try to maintain your eye contact with the speaker by keeping aside papers, books, or phones or any other gadgets. Mentally screen out distractions like background noise or activity. No matter how open-minded we can be , we all carry emotional baggage that distracts our listening ability. Words, phrases, tone, or person’s appearance can shut down our receptivity by triggering knee-jerk reactions. Practice identifying and overcoming the knee-jerk reflexes while listening. Each time your mind starts to wander, refocus your attention to what’s being said or to what you are listening rather than focusing on what you are going to say.

Pay attention to non-verbal cues. If you only hear the words someone is saying, you may miss the important meaning being conveyed. Some people don’t overtly verbalise their disagreements but say as much with their actions, body language or physical gestures as they do with their verbal communication. Facial expression, tone if voice, eye contact, and posture all matter. Practice listening between the lines. For instance, someone who tells you that he like your idea while slouching and with his arms crossed against his chest, is actually saying two different things. Paying attention to these cues provides more clarity on the speaker’s emotional state and you can listen to something that they are communicating with their non-verbals.

Avoid interrupting. It is rude to interrupt but most often we model the opposite and tend to overlook our loud, aggressive behaviour. We tend to finish others’ sentences because we cannot slow our mental pace to listen effectively. Interrupting says that your opinion is of more importance than others’ or might imply that what you are saying is more accurate or relevant. It also might mean you don’t have time to listen or don’t really care about what’s being said. A conversation is not a contest which you are going to win. You can’t listen and talk at the same time. So, resist the urge to interrupt and let the other person say what he or she wants to say. When listening to someone talk about a problem or a difficulty, we tend to immediately suggest solutions using our own perspective to make him or her move in the direction we think is good. In most such cases, we respond to our needs rather than the needs of the other person. May be the person just wants to talk or share. Don’t impose your solutions. Before advising, ask whether they like to hear your suggestions or solutions.

Be empathetic. Sometimes all a person wants is an empathetic ear; all he or she needs is to talk it out. Just offering a listening ear and an understanding heart for his or her words can be comforting. Giving undivided attention by being compassionate helps you to be an effective listener. Put yourself in their shoes and listen and allow them to express their feelings and thoughts

“The most basic of all human needs is to understand and be understood. The best way to understand people is to listen to them.” – Ralph Nichols

Avoid being judgmental or biased. Listen without judging or mentally criticising what is being said and without jumping to conclusions or making assumptions. Learn to separate fact from opinion. Don’t listen with an intent to have your opinions validated, but listen with an intent to learn something new. Many times we don’t pay much attention to those against whom we are biased or prejudiced. Don’t just listen to those who agree with you, but actively seek out different perspectives and listen to even those who confront and challenge you. Effective listening requires an open mind, you need to be open to new ideas, new perspectives and new possibilities. Even when you have strong views, suspend your judgment, hold your criticism, and avoid arguing or selling your point right away.

Understanding is the next stage in listening process. After you have received the information, you begin to process its meaning and gain more clarity, or asking questions or rephrasing parts of the message you heard to understand the key points.

Asking questions. Ask questions only to ensure understanding or about things that unclear. Asking open-ended questions provides the other person an opportunity to express their feelings and thoughts. For instance asking ‘how would you?’ rather than ‘can you?’ encourages them to expand their ideas. Restating key points as the conversation proceeds confirms that you understood their point of view and also confirms that two of you are on the same page. Sometimes your questions might lead the speaker astray, take responsibility and work your way back to the conversation. Not only asking questions provides clarity but also encourages to reflect on a thoughtful response and provides a different perspective furthering more communication. Paraphrasing the content of the message every now and then indicates that you understood the topic and improves your awareness within the conversation.

Remembering the key elements spoken is possible only by staying engaged or connected to what’s being said in a conversation. While listening for long stretches, concentrate on and remember key concepts or phrases. Make a mental model of what’s being communicated or arrange the small details or concepts into a central theme to easily grasp the incoming information.

Evaluating You can evaluate the information and prepare your response in this stage. Remember that while evaluating, you are still a listener and not a speaker. Relate to the main idea and sort the information based on facts or opinions. Look for any prejudices or biases. You can interpret as to whether any portions of the message, if any were exaggerated or what was their intent and accordingly you can come up with a response.

Responding is still a part of the listening process. After receiving, understanding, and evaluating of the listening process, you will be better prepared to address the important points with proper awareness of the context and with clear understanding of the speaker’s perspective. While responding, be clear of what part of the message you are addressing instead of repeating or completing their sentences. You can either share about a similar experience you had or you can introduce your ideas, suggestions or thoughts.

To conclude,

What do you do in a conversation? Are you more inclined to speak or listen? When you are listening, do you stay focused or does your mind wander? Do you ask questions with an intent to understand ? Can you keep yourself from interrupting or defending or saying anything for a while? Do you encourage others to express themselves or share their opinions freely?

In order to first speak, one must learn to listen. It is when you start to listen, you discover new possibilities. Each of the above stages take place naturally during our daily conversations in very short time. Even though listening is a simple process, it may take a while to become an effective listener, like any other skill, it takes time, patience and practice. Next time when you find yourself engaging in a conversation, use the above tips to improve your listening process and make yourself more conscious and aware of your moments in the conversation.

 

 

 

Break your habit of unhappiness

“Happiness is not a goal. It is a by-product of a life well-lived.” – Eleanor Roosevelt

Happiness largely depends upon ourselves and how we perceive the world around us. But most of us feel as though happiness is something out there that we need to really strive for and live in a state of never-ending unhappiness by chasing it. The more we chase the idea of happiness, the less happy we are likely to feel. We all expect success to result in happiness and in anticipation to achieve happiness, we constantly strive, compare, and seek for external validation which only adds to our unhappiness. When we postpone our happiness to something in future like getting a promotion or better marks or to next big thing, we experience discontentment and our wait often becomes endless as we never get to happiness and it seems to be forever eluding. Some people even indulge in unhappy thoughts and habits since they subconsciously believe that by taking the hard road and looking at things pessimistically, they can produce better results. Many times, we seem content to wallow in our own misery and indulge in unhappy thoughts and habits despite having it all.

Why are we addicted to unhappiness?

The more we strive for happiness, the more we get addicted to unhappiness. Our minds became increasingly skilled at predicting and avoiding danger in order ṭo survive. So our minds are still constantly on the lookout for problems. We tend to assess and judge almost everything we encounter: Is this good or bad? harmful or helpful? Not being able to measure up to ours or others’ expectations, we create negative, unhappy feelings and tend to put ourselves down. We spend lot of time worrying about things that, more often than not, never happen. Our basic human tendency is to belong to a group or a clan which makes us constantly worry about being rejected, Am I fitting in? or Am I doing the right thing? Am I as good as others? Because of today’s social media habits, we compare ourselves with a whole host of people who are more smarter, more powerful, or more successful or more admired than we are. We compare ourselves to an impossible standard and end up feeling not good enough, remain dissatisfied and unhappy.

There are several scientific studies indicating that many people have a feeling of being unhappy. According to David Sack, an expert in addiction psychiatry and addiction medicine, people who appear addicted to unhappiness tend ṭo find reasons to be miserable when life gets “too good”. He says they prefer to take the victim role and compete with others to see who has it the hardest. Here are some more signs according to him that say you are addicted ṭo unhappiness.

• Blaming others rather than taking the personal responsibility for your choices.

• Having difficulty in setting and achieving goals.

• Struggle to bounce back when things don’t go your way.

• Distract, escape or cope through other addictive or compulsive behaviors.

• Feel enslaved to your emotions and powerless to change.

• Avoid and procrastinate dealing with problems.

• Habit of judging yourself too harshly.

• Struggle to celebrate your goals.

• You have hard time putting things behind you.

• Feel dissatisfied even when life is going well.

• Complain about everything and worry about things that have not happened yet.

Most of the times, we compare, evaluate, criticise ourselves, focus on what we are lacking and get dissatisfied with what we have. Feelings of insecurity and lack of self-esteem also makes you feel undeserving of happiness. Growing up with excessive discipline, unrealistic expectations, or many negative experiences may fuel an unconscious desire to unhappiness. Negative emotions like anger, shame, guilt,and worry have an addictive quality that triggers the reward centres in brain. Negative emotions are fine in moderation, but toxic when indulged in regularly. You might find it hard to be happy if you are consumed by guilt or regret from your past decisions or experiences. By identifying the signs of unhappiness in your life, you can work towards improving your state of happiness.

What exactly is ‘Happiness’?

Happiness is a state characterised by contentment and general satisfaction with ones current situation. Usually it refers to a feeling that is a sense gladness or gratification. However, if we consider happiness as a feeling, its pursuit becomes unsatisfying and harder you pursue feelings of gratification, the more you are likely to suffer from anxiety and depression. So, happiness is neither a fleeting, momentary experience nor a permanent personality trait. It is a life of meaning, contentment and purpose. If you live in the direction that you consider valuable and worthy , when you clarify what you stand for in life and act accordingly, you attain a sense of fulfilment that is both deeply satisfying and long lasting.

Why is it important to break your habit of unhappiness?

When you are addicted to unhappiness, you get disconnected from the positive emotions. This decreases your creative thinking and reasoning. Unhappiness leads to stress and self-deprecating thoughts. By breaking your habit of unhappiness, you can learn how to handle such negative feelings differently and in such a way that they bother you a whole lot less. Unhappiness in your personal or professional endeavours is the result of a lack of intrinsic motivation and failure to cope with stress. In a happy state of mind, creative ideas flow in and you are better at problem-solving and decision-making. Happy people are more productive and are less prone to work-related stress and increases your motivation. It reduces depression, and improves wellness and immune activity as you experience positive emotions.

How to break your habit of unhappiness

Intention is the driving force behind being happy. You can break your habit of unhappiness by making a conscious decision to be happy and taking responsibility for your own happiness by changing your behaviour and thoughts. Here are some simple ways to do so.

Set yourself free from unhelpful and unhappy habits

Some of your habits and behaviour pull you down into unhappiness. Like for instance, procrastinating can make you guilty. Being unorganised or over-scheduling can make you feel inadequate when you fail to accomplish your tasks. Too many digital distractions can make you feel anxious, and depressed. Complaining, controlling and blaming others leads to stress. Obsessing about every detail and wanting everything to be perfect can lead to dissatisfaction and unhappiness. When you’re trying to quit bad habits you might get critical with yourself which can lead to bad moods. Instead of self-criticism, reassure yourself by making positive changes. Identifying such stressful habits and behaviours and understanding their triggers can help you implement change in your habits.

Find your flow

Flow is about enjoying what you do and is known as the state of optimal performance and engagement. Focusing and engaging fully in whatever you’re doing instead of dwelling on the past, or worrying about the future by concentrating on here and now, you can experience happiness. Being completely absorbed with what you’re doing and paying attention to what is happening in the moment can help you achieve happiness, satisfaction, and productivity.

Challenge your unhappy thought patterns

Happiness is largely determined by your thoughts and that’s what has your attention the vast majority of the time. You cannot control your thoughts but you can decide what is helpful and choose not to give the unhelpful thoughts too much importance or attention. Recognise thoughts, images and memories for what they are and allow them to come and go as they please, without fighting them, running from them or giving them more attention than they deserve. Label your ‘unhelpful’ thought patterns and consider more helpful ways to look at the problem. Your ‘should’ thoughts are just an insistence that the world bends to your will. Ban such thoughts as they tend to make you unhappy and frustrated. You can do so by setting realistic expectations.

Indulge in physical well-being

The more physically active you get, the greater will be your feeling of excitement and enthusiasm. Research has proved that walking, exercise and meditation promotes good health and improves one’s mood and increases feelings of happiness. In order to break your habit if unhappiness, follow a healthy regime coupled with exercise. Practicing mindfulness in everything you do to raise your level of happiness.

Focus on your values

Clarifying and connecting with your values is an essential step for making your life meaningful. Your values are reflections of what is most important in your heart: what sort of person you want to be; what is significant and meaningful to you; and what you want to stand for in this life. Your values provide direction for your life, and motivate you to make important changes. Happy life involves experiencing the right emotions based on your values and beliefs. Living your values is one of the way to add more happiness to everything you do.

“Happiness is the state of consciousness which proceeds from the achievement of one’s values.” – Ayn Rand

Practice Gratitude. 

Gratitude can decrease depression symptoms as well as stress. When we focus on our appreciation and gratitude for the things and people in our lives, we activate the reward centre of brain and positive aspects of your life suddenly become more relevant to you. By recognising what you are grateful for, you acknowledge your needs and become aware of the needs of others too thereby helps you feel more connected to others. Start having a daily gratitude ritual -can be an act, can be maintaining a journal. Focus on big and small acts of gratitude and write down three to five things you’re grateful for every day.

Be mindful of your present moment

Developing present moment awareness helps you to enjoy the present, without anxious dependence upon the future with hopes or fears but to rest satisfied with what you have. When we connect with the world directly through our five senses, rather than being caught up in our thoughts, we let our judgements, complaints, and criticisms come and go, and we fully engage in the present moment. When we are mindful of our own thoughts, we can see them for what they are, and let them go. When we are mindful of our feelings, we can make room for them and let them be. And when we are mindful of our here-and-now experience, we are deeply connected with our inner happy self.

Focus on what’s in your control.

You have little control over your thoughts, emotions, or over other people. You can only control your actions and how you direct your attention. You can break your habit of unhappiness by engaging fully in what you’re doing and taking action in line with your values, no matter how tiny that action is. Through effective action, guided and motivated by your values, you can improve your overall greater well-being and can focus on fulfilment and meaningful life.

To conclude,

We all have different ways of being happy and there isn’t an universal formula. Your life is the result of series of decisions you made that have caused you to arrive where you are. If who you are and what you have is what you want, do more of what you’ve been doing. But if you are not happy with who you are, what you have, and your current conditions, make happiness a conscious choice and work towards making some basic inner changes with the help of above strategies.

To Do

• Think about what unhelpful habits and behaviour of yours that you would want to change.

• Accept and take effective action to improve the problematic situations you encounter.

• Connect with your values; use them for guidance.

• Understand the source of your negative feelings.

• Proactively deal with your problems now rather than avoiding or procrastinating.

• Cultivate a sense of purpose. Keep setting meaningful goals and pursue them vigorously. At the same time, appreciate what you have in your life right now.

• The past doesn’t exist; it’s nothing more than memories in the present. And the future doesn’t exist; it’s nothing more than thoughts and images in the present. The only time you ever have is this moment. So make the most of it. Appreciate it in its fullness.