Working Smarter

The Hidden Connection Between Mood and Productivity

Posted by Joe Robinson

Bored guy.jpg

THE SIGN on the copy editor’s desk said, “Next mood swing in 8 seconds.” It always brought a smile to my face, and it was pretty darn close to the truth in the war room of the copy desk at the Los Angeles Times (where I once worked), where editors have to negotiate last-minute story edits and be the last line of defense on errors before publication, all while racing against the clock of the daily deadline.

Mood swings aren’t confined to newspaper editors, though. They are a fact of life for all of us. Our mood is highest on Friday and Saturday (for some reason), lowest on Monday. Mood tends to be high in the morning and low at night. Weather can affect mood, as can headlines, things people say, traffic, and too many other influences to list here.

BEHIND THE CURTAIN

Each of us cycles through multiple moods several times a day. Depending on how we feel, we may be gung-ho to take on a project or be immobilized by a pessimistic funk. Like stress, moods are often reactions to events and operate behind the curtain of consciousness, pumping us up, shutting us down, leaving us at the mercy of whatever feeling has bubbled to the surface.

Moods have a big impact on what we get done during the day, how much we get done, the decisions we make, and the stress that we feel. Researcher Marcial Losada found in a study that looked at the behavior of business people in meetings (using a two-way mirror for observation), that those with positive mood, who asked questions, didn’t go on the defensive, and used positive framing in their language, were more productive employees, had better sales, and got along with others better.

Maybe we should pay more attention, in that case, to the emotional levers of mood, since they have such an impact on performance, motivation, interest, persistence, and satisfaction, among many others. These are some of the reasons that my work-life balance, stress maangement, and time management employee training programs teach the power of optimism and the resilience that comes from it.

Without awareness of our mood or how to change it, we wind up little more than a marionette to the urgings of autopilot emotions set off by events out of our control.

How to Stop the Hidden  Engine of Stress: Rumination

We’re all familiar with how things go results-wise when the day gets off on the wrong foot. Everything seems harder, takes forever, as intrusive frustration, sadness, or anxiety gets in the way of what you’re doing. The tone tends to spread throughout the day.

THE POSITIVE BIRD CATCHES THE WORM

Researchers have found that the opposite is also true: Get off to a good start in your workday, and more good things happen. Nancy Rothbard of the Wharton School of Business and Steffanie Wilk of Ohio State found in a study conducted with customer service representatives that those who started out the day in a calm or happy mood generally stayed that way. Interaction with customers didn’t reduce that emotional state, but increased it.

On the other side of the spectrum, people who began their mornings in a bad mood finished the day that way. Not surprisingly, those in a negative state were 10% less productive than their positive colleagues.

Negative emotions don’t do much to win over customers. They keep us caught up inside our head and ego, which makes it hard to empathize, share, or connect with others. Meanwhile, positive emotions are a magnet for others. Studies show the visible sign of optimism in your demeanor, known as positive affect, is a hallmark of all kinds of success, from business to dating. Who wants to hang out with a grump? Optimists make an average of $25,000 more per year than pessimists 

In the same way that moods imperceptibly latch onto us, they also spread those emotions, positive or negative, to the people we are working with or trying to sell a product to. Emotions and the expressions of them in the tone of voice or facial expressions of others are highly contagious, thanks to mirror neurons in the brain designed to simulate the emotions of others. It's a social bonding tool.

The positive emotions we generate set off those same emotions via mirror neurons in others. When you’re in a negative or pessimistic frame, that triggers a similar attitude in others, which comes back at you to reinforce an unhappy or irritated state.

OPEN ROAD OR BUNKER

The work of Barbara Fredrickson, author of Positivity and the leading researcher in positive emotions, has shown that positive emotions broaden and build us. We are more open, take more initiative, meet new people, take more risks, feel more confident, bounce back faster. A pessimistic state reverses the outward direction, and we wind up bottled up in an internal bunker, distracted by frustrations, anxieties, cynicism, or fears. The focus is on me, me, me, and that shreds our chief productivity tool, attention, as we retreat into the fallacies of the ego.

Moods are ephemeral. They come, they go. We don’t have to be their prisoner. We don’t have to take them seriously or have them put the kibosh on starting a new project, reaching out to others, or enjoying our lives. We can change our mood in an instant. Think of something you should be grateful for that you haven’t been paying enough attention to, and a down mood disappears. The experience of gratitude wipes the surface ego-clinging emotions clean.

GETTING OFF TO A GOOD START

How do we get off to a positive start each morning? It starts the night before. The science of work recovery shows the way. If you don’t get rid of the stress and thoughts about the demands of the day when you get home from work, that stress and negative emotions follow you to work the next morning, researchers Sabine Sonnentag and Charlotte Fritz report. When you recharge brain and body through activities that build positive mood, you go back to work the next day in a positive frame.

We all need work recovery strategies to detach ourselves psychologically from the events of the day. After-work recreational activities from running to going to the gym and relaxation processes such as reading, listening to music or meditating can help you make that break. The most effective tool to get mental separation is through mastery experiences, activities that allow you to learn and increase your core need of competence—aikiko, a dance class, playing an instrument. You feed your core identity this way, not just your performance identity at work, and that allows you to feel good about yourself no matter what happened at the office.

You can also do things in the morning before you start work that get you out of your head and into positive contact with others. Have a light conversation with the barrista, the garage attendant, your neighbor and you can get an attitude adjustment.

What music makes you feel good? Use it on the way to work or during the day to lift you up. The grea,t retired voice of the Los Angelee Dodgers, Vin Scully, would play opera and classical music in his car on the way to the broadcast booth to sustain that genial spirit beloved by millions.

The lesson of a host of behavioral science is that being buffeted around by stress and moods isn't very smart. We are more productive and happier when we are proactively doing something to manage the negative and accentuate the positive. We are not tree stumps. We can make choices that change our world for the better. 

To get your team off to a good start and stay that way, click the button below for details on my work-life balance and stress management training programs.

Event, Meeting Planners: Click for Price, Program Details

Tags: optimism and productivity, resilience, positive emotions and productivity, positive mood, mood and work productivity

How Optimism Boosts Productivity and Work-Life Balance

Posted by Joe Robinson

Optimism trumps the negative for high performers.

Oscar Wilde once said the difference between an optimist and a pessimist is that the optimist sees the donut, the pessimist the hole. 

Seriously, though, there’s a big difference in these two viewpoints, one that can have a huge impact on your work, health, and life. Research shows that optimism can prevent depression, increase social connection, boost performance on the job, increase success, and make you more resilient in the face of setbacks.

That's not bad. Pessimism does have its place, since we don’t want to be Polyannas, but too much negativity can undermine work, friendships, and health. And dwelling on the negative, a specialty of humans, increases stress. The recipe for depression is pessimism meeting failure and then ruminating endlessly about it.

Who would you rather work with or hang out with, someone who lightens up the day and supports you, or someone who habitually complains and blames.

It's no wonder then that a more positive approach fuels more positive results. It energizes, broadens opportunities, uncovers solutions, vastly improves work-life balance, and, best of all, makes you feel a lot better.

THE DARK SIDE

Unfortunately, this common-sense mode is not our natural wont. Humans are born with a default to find the negative. It’s a survival instinct, the reason the species is still around. We survived because of a well-developed impulse to look out for trouble. Today, though, it’s no longer life-or-death every day, so we need to make some adjustments to bring our ancient brains into the modern world. 

How to Stop the Hidden  Engine of Stress: Rumination

The good news is that we don't have to be at the mercy of reflex funks and slides after setbacks. We can adjust how we think about what happens to us. It’s a talent that can come in handy, since we have to negotiate a mood roller-coaster every day. We’re up, then down, up, down throughout the day, throughout the week. It’s part of the normal rhythm of emotions.

Negative mood, such as sadness, guilt, and hostility, is highest on Sunday, Monday, and Tuesday. Positive mood rises on Thursday and is at its highest point on Friday and Saturday.  

Then there’s mood variation over the course of the day. Positive affect, the sign of optimism in our demeanor, is lower in the morning and rises to a peak throughout the day, then weakens at night. Mood is better the more energy and alertness we have.

Mood also rises and falls based on our 90-minute alertness cycle, known as the ultradian rhythm. When we’re at the beginning of that cycle, we are in a better mood, feel like initiating things and attack the to-do list. At the end of the period, we feel sluggish, lose focus, and the minds wanders.

THE MOOD DANCE

Most of the mood dance is out of our consciousness. We are tugged this way and that without really steering the course. But we don't have to be bystanders to our minds. We can take charge of the ebb and flow of emotions, because nurturing the positive and warding off negative benders can have a big effect on our careers, especially for anyone who is involved in sales, and our lives too.

Researchers have found that positive emotions can dramatically improve the decisions we make, the opportunities we pursue or not, the people we connect with or don’t, the direction of our careers, the sales we're making, the work-life balance we feel we’re achieving, and the level of performance at work.

A study by mathematician Marcial Losada looked at the effect of negative emotions in the work setting. Losada and his team observed behavior in company meetings behind a two-way mirror. He measured positive v. negative statements, self-focused or other-focused, or people who favored inquiry or advocacy.

HIGH PERFORMERS ARE OPTIMISTIC

He found that high-performance teams have a 6 to 1 ratio of positive to negative statements, while low performing teams were under 1 to 1. That gap makes a huge difference to the organization and the individuals in them. The best performers scored high on profitability, customer satisfaction ratings, and evaluations by others.

High performance teams were more flexible, resilient, and not stuck in self-absorbed defensive behavior. High performance teams asked questions as much as they defended views and had attention outward as much as inward. Low performance teams had lower connectivity, asked no questions, and had almost no outward focus.

Negative teams got stuck in negative, self-absorbed advocacy. Negativity causes teams to lose good cheer, flexibility, and the ability to ask questions. Each person defended their views and became critical of all else.

We get very rigid when we’re in a negative or pessimistic state. Negativity constricts thinking, puts us in a defensive crouch, and prevents us from seeing the bigger picture.

Positive emotions broaden and build. Negative emotions hold you back. Positive emotions make you more curious. You explore more, take more initiative. You’re looking outward, open to connection and trying new things and interacting with others. Negativity constrains your experience. A negative frame of mind puts you in “leave me alone” mode, bunker mode. You’re on alert. 

Negative emotions change the way you feel about the world, interact with others. They reduce your possibilities and undermine esteem. They also affect your relationships in a big way. When you’re irritated and grumpy, you get less interest in your ideas, cooperation, and support.

THE 3-TO-1 RATIO

The negative side is much more powerful than the positive, so we have to be proactive about bringing the positive forward. The University of North Carolina’s Barbara Fredrickson has found that we need three positive to one negative event to stay in the positive camp and flourish. Only one in five people meet the 3 tio 1 ratio. In relationships it's five-to-one positive to negative.

When you start out on the positive side of the ledger, you don’t have as far to travel emotionally to connect with someone, to enjoy yourself, to be spontaneous or jump into something new.

How can we shift our moods so that we can limit the negative sway over our thoughts and emotions? We can do it by:

1) reducing the negativity in our lives

2) changing the way we react to events

3) having more positive experiences

4) choosing intrinsic goals that bring the most satisfaction

Reducing negativity is the fastest way to increase your positivity ratio. Some negativity keeps us grounded, but we don’t want it locking us into incessant cogitating over problems. As Mark Twain once put it, “Drag your thoughts away from your troubles...by the ears, by the heels, or any way you can manage it.” 

Negative emotions tend to overwhelm the rational brain with raw emotional power. The tendency is to ride the emotional wave without questioning whether the belief driving the negativity is valid. Stress sets off false beliefs constantly that appear to be a threat but aren’t.

AVOID RUMINATION

We have to learn how to dispute negativity and stress and not reflexively buy in on autopilot. When negative thoughts pop up, dispute them like a good lawyer would. Are they based on anything valid, or it just "awfulizing"? Is the thought useful? Accurate? Round up the facts and put them to the test.

When you fail to dispute negative thinking, the false beliefs become entrenched and can lead to days or weeks of ruminating over a setback or comment. Rumination is dangerous. You go over and over the same story, locking in a false belief as well as negativity, which then dredges up other negative thoughts.

You can exit the rumination track by avoiding replay mode and letting go of the thought loop.

DISTRACT YOURSELF. Find healthy distractions—the gym, meditation, music—that force you to focus on something else. 

MINDFULNESS. Learn to accept a thought as just a thought. You observe without judgment and refuse to grab the thought just because it’s in your head. Thoughts aren't real. Only experience is real.

REFRAME PROBLEMS. Reappraisal is the secret of people who can keep setbacks from turning into prolonged blues. The choice is yours: half-full or half-empty.

Increasing the positive in your day doesn’t happen on its own. You have to consciously deflect the negative, let it go, and do positive things, from hobbies to exercise, recreation, listening to or playing music, and reaching out to others.

We may not be in charge of much in an unpredictable world, but we can control our minds and how we think about what happens to us. And that controls everything.

If you are interested in bringing the power and science of optimism and the high performance that comes with it, please click the button below for details on my work-life balance trainings and keynotes.

Event, Meeting Planners: Click for Price, Program Details

 

Tags: optimism and productivity, optimism and work, work life balance programs, work life balance, positive emotions and productivity, stress management, reducing stress, stress management programs

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