I was intrigued by the idea of microresolutions. It’s a great take on the concept of encouraging babysteps.
Today, I bring you the smart and interesting Caroline Arnold who has a book out called Small Move Big Change, Using Microresolutions to Transform Your Life Permanently.
Karl Staib: What is one task that annoys you? How do you make it more enjoyable or at least tolerable?
Caroline Arnold: A task that annoys me is any task that is fundamentally uninteresting but not yet mindless. Basically, most of our day is run by a kind of personal autopilot that is made up of behaviors and attitudes that have become entrenched through repetition.
Autopilot is mindless and efficient, you don’t have to think to tie your shoes, or lock the front door–autopilot does it for you. Autopilot makes it possible to save your mental energy for the most important mental tasks: problem-solving, decision-making, and self-control. So, whenever I try to change an autopilot behavior through a microresolution, I find it very annoying, because it requires mental effort. That’s true whether I’m trying to change a behavior like not saying “I told you so” to my spouse or learning a new behavior such as always leaving some food on my plate at every meal. But I am able to get through the annoying and stressful part of building a new habit because my microresolution gives me an immediate payback and by now I’ve worked through so many of these changes that I know that the behavior that annoys me today will become a mindless part of autopilot in just a few weeks. Any change causes some discomfort, but by focusing your willpower narrowly on a behavioral target, you can succeed every time, and success is enjoyable!
KS: Why are microresolutions so important to happiness?
CA: A lot of unhappiness comes from feeling that we are helpless to change ourselves. The desire to self-improve is pretty basic to being human, and when we feel defeated in our efforts, it’s demoralizing. Microresolutions are designed to always succeed, and that’s tremendously empowering. Realizing that you absolutely have the power to change yourself is liberating and fulfilling. I did it! I actually changed myself!
KS: What is your favorite part of your job? Why?
CA: My favorite part of my job is brainstorming with my team and colleagues. When the whole team is around the table creating something new, problem-solving, exchanging diverse points of view, and then establishing direction, I find that inspiring. I also treasure those moments when we face obstacles or find ourselves in crisis and beat the odds by outperforming and through just plain HEART.
KS: How do you maintain harmony between your working and non-working life?
CA: I try to maintain as much of a routine at home as possible. I make dinner every night, it’s very important me that we gather around the table and share a nice meal and the events of our day. There are times when work issues makes it a late dinner, and times when I go back online to work afterwards, but the dinner hour is a real anchor in our family life. Some people talk about work/life balance as if it’s something fixed, but It’s never settled–one is always tuning that dial in response to work needs, family needs, personal objectives. When it comes to demanding jobs and family life, you have to draw your own line, no one will draw it for you.
KS: What is your favorite stress reliever?
CA: Laughing! Nothing like a few yuks (especially at your own expense) to relieve pressure. Walking is also an amazing stress reliever. You experience the season, change your surroundings, rev your metabolism, clear your head, and it’s very meditative.
Frederich Nietzsche said that “all great thoughts are conceived while walking” and I have to say, I have thought through many a gnarly issue as I walked to work. While I was trying to finish my book my husband gave me a foot rub every night, and that was an amazing stress reliever. Makes me want to write another book!
KS: If you are feeling down, what do you do to lift your spirits?
CA: If she hasn’t ditched me for the day in favor of teen activities, I hang with my daughter Helen and that lifts my spirits. Whatever I am grappling with, it pales beside the challenge of growing up and trying to shape one’s own future. Kids are dealing with demands from every direction, but they are amazingly resilient and capable, and that’s inspiring.
KS: What is your biggest detriment to enjoying your work?
CA: Fatigue. It’s hard to enjoy anything when you’re tired. On the days when I don’t get enough sleep, I’m dragging by 2pm, and I hate not feeling top of my game. There are many exciting projects and conversations to be a part of, but you if you have no energy to participate, it’s easy to feel overwhelmed. Sleep is also essential to self-improvement efforts.
Willpower gets restored when you sleep and hormones essential for weight control only get balanced with sufficient sleep. it’s really difficult to stick with a diet or fitness goal when you’re exhausted. People spend tons of money on face creams to look younger — getting an extra hour of sleep will do far more for you. I have a whole chapter on getting more sleep in Small Move, Big Change. Sleep is like a secret weapon for those who appreciate and respect its power.
KS: What do you do to stay motivated and productive?
CA: Challenging work is, to me, the greatest motivator and makes me most productive in my job. In my experience, people don’t burn out from challenging work, they burn out from highly political workplaces or relentless routine. I seek out challenges for myself and for my team, and I find it tremendously motivating to see team members take ownership and nail these challenges with spirit and smarts (and outperform me).
KS: Why do you think someone should buy your “Small move, Big change” book?
CA: Small Move, Big Change is for people who want to be successful every time they make a resolution, period. It’s about cracking the code on making a personal change that lasts forever. Whether that’s losing weight, getting fit, arriving on time, improving relationships, getting ahead at work, getting more organized, saving more, or being neater — there is a small move you can make today that will improve your life right now and have far-reaching effects in the future. The book teaches the art of achieving continuous self-improvement.
KS: If you could give work happiness advice to someone just starting their career in 140 characters or less (Twitter style) what would it be?
CA: I can’t improve on Aristotle who said, “Happiness is the exercise of vital powers along the lines of excellence.” (What a tweeter Aristotle would have been!)
Find a job where you can give your all, your very best, every day. Try to work your way into an organization with a vibrant work culture that supports personal growth, risk-taking, and rewards high performance, not political dexterity. We spend the largest part of every week at work, so look for the opportunity that will stretch you and nurture your growth as a human being. The best jobs are hard work and also a blast.
* You can check out Caroline Arnold website here and her new book on Amazon (affiliate link, which will help pay for my next cup of coffee), Barnes and Noble or visit an Independent bookstore near you.