Today is “National Quit Day,” the day most people quit their New Year’s Resolutions. In this blog post, you will learn what willpower is, when it works best, and how understanding this key resource can help you become a better leader.

What is willpower? 

Many different activities rely on willpower: resisting impulses, making decisions, taking initiative and any form of self-control. 

In a 2007 study, researchers asked hungry students to sit in a room full of biscuits they were not allowed to eat before completing a series of difficult tasks. 

What they found was that the students that used their willpower to resist the biscuits had less willpower and persistence when completing the subsequent tasks. 

This and other studies have found that willpower is a form of energy that can get “used up” over the course of a day. That is to say, it’s a limited resource. 

We can manage this by saving up this energy and willpower to use when we really need it. For example, if you have to write an important and tricky email you’ve been avoiding, prioritize using your willpower to do that and don’t use it up resisting the biscuits in the office kitchen. 

It’s important to note that willpower can be used for regulating thoughts, emotions and moods as well. We need it to bolster us up before a big presentation, to stop us from being rude to our colleagues when we are stressed and for managing the speed and accuracy of our work. 

When this resource is depleted, people are shown to be worse at decision making, fall back on irrational biases, show higher levels of aggression, and have lower problem-solving capabilities. 

The good news is that the muscle of willpower can be trained and strengthened with practice. Even though it’s weakened immediately after use, when used over time in different situations, it slowly becomes more and more resilient. 

How can leaders use this information? 

You can harness the power of willpower in your team by: 

• Thinking about the time of  day when you ask people to do tedious tasks or make complex decisions. Willpower is strongest first thing in the morning, so earlier in the day is likely to be better. 
• Considering how a lack of psychological safety in a team means people may be “spending” their willpower regulating their emotions and the emotions of others. Putting effort into making  everyone in the team feel safe and  free being themselves means that they can put their energy into their work instead of managing negative emotions about work. 
• Encouraging people to work reasonable hours and to really rest and recover in their off time. Having an exhausted team is expensive in the long run because they struggle to be productive, make decisions, resolve problems, and be creative. 
• And finally, building your own willpower muscle. You can get started by being strategic in how you prioritize and plan your activities. For example, it might not make sense to start a difficult new workout routine on the morning of a big meeting. Start new habits when work is going well and you have space to use your willpower muscle on other things. 

How coaching can help 

Coaching can be a great tool for prioritizing what is important to you and building your willpower. Speak to your coach about how you can go about developing strategies that work for you with regards to setting up your day, regulating your emotions and conserving your willpower. 

Resources and further reading material

Baumeister, R.F., Vohs, K.D. and Tice, D.M., 2007. The strength model of self-control. Current directions in psychological science, 16(6), pp.351-355.

Baumeister, R.F., 2012. Self-control—The moral muscle. The Psychologist.

At the beginning of each new year, millions of people set intentions to create new habits that will help them move to their next level, achieve their goals, and become their “best” selves. Habits have a great influence on our lives and accompany us every day. When we’re intentional about creating “good” ones, the road can feel like an uphill battle. Below, are a few tips to help you develop the habits you’d like to create for yourself in 2024.

Start small – very small

In the beginning, when we get excited about the idea of a new habit, we often get very attached to what it will make better for us. While this initial enthusiasm helps develop the motivation necessary to even begin to train a new habit, unfortunately, it can also often lead us to jump into the process with expectations that are far too high. We want to jump right into meditating for half an hour every day, doing an hour of yoga, writing three pages, or reading 30.

At the same time, however, such high expectations can lead us to not even start with what we have resolved to do. Because the next morning we conveniently have no time, not enough energy, or too little motivation.

So it can be helpful to start with very small steps and get into the habit of doing something for the new habit in the first place. So instead of meditating for 30 minutes every day, start by meditating for just one minute every day. Instead of reading at least 30 pages every day, you can start by reading at least one page every day.  You’re sure to find enough time, energy, and motivation to do this and won’t stop your new habit before it even starts.

Start small

Once you’ve started small and you’re already repeating these first small steps for yourself regularly, you’ll quickly notice that you’re pushing for more, you’re getting better, and you might actually get a little more done every day. This feels good at first and you notice in this way that your habit is successful.

However, this also requires at least a little caution. Similar to our first tip, it can easily happen that you take on too much at once. Because again, it’s always better to do a little than nothing at all – especially when it comes to training a habit.

So to avoid falling into the trap of taking on too much that you won’t do, you should only increase slowly and linger on each increase for a while to check whether it’s really suitable for your everyday life and whether you can actually continue your habit with this increase.

Slips are part of the game – so is moving on

Everybody has a bad day. That also means it’s perfectly normal and okay to skip your new habit once in a while. Whether that’s because you don’t have time or energy, something else has come up, or you just can’t get yourself to do it that day.

The problem, unfortunately, is all too often that we think in an all-or-nothing logic. Either I do it every day or I’ve failed and for better or worse I have to give up. However, the reality is quite different and the people who really follow through with their habits are the ones who plan for failures and slip-ups and don’t let them throw them off their game.

In addition to that, you can also think about what things might be keeping you from sticking with your habit. For these things, you can then come up with strategies on how to deal with them well, or at least how to manage to get back to your habit the next day in case you fail to do so on a particular day.

Use your coaching

You can, of course, talk to your coach about the habits you’d like to develop for yourself. Together, you can then figure out what you need, how you could get started, and how you can manage to stay on the ball. You can also report back to your coach regularly about how you’re doing with your new habit. Not only will this motivate you to keep going, but it can also give you the support you need when you’re struggling or having a hard time continuing.

As the year draws to a close, the pace of life often accelerates. Between holiday preparations, closing out year-end projects, navigating annual reviews, and strategizing for the new year, the season can feel overwhelming. Add in the expectations of gift-giving, social gatherings, and family traditions, and it’s no wonder many of us find ourselves stretched thin.

So, how can we navigate these seasonal pressures while safeguarding our personal well-being? Here are some practical strategies to help you manage the busy season effectively without sacrificing your mental, emotional, and physical health.

1. Set Clear Priorities

With so much on your plate, it’s important to identify what truly matters. Start by listing all your responsibilities and commitments for the season. Then, categorize them into three buckets:

• Essential: Tasks or events that absolutely need your attention (e.g., meeting a work deadline, attending a family celebration).
• Negotiable: Commitments that are important but can be rescheduled or delegated (e.g., a casual gathering, volunteering).
• Non-essential: Activities that don’t align with your goals or priorities and can be declined (e.g., attending every holiday party you’re invited to).

By focusing on what’s essential, you’ll free up time and energy for the things that matter most.

 

2. Embrace Time Blocking

Time blocking is a powerful way to structure your day and prevent overcommitment. Allocate specific blocks of time for work tasks, holiday preparations, family, and self-care. For example:

• Morning: Focused work on year-end projects.
• Afternoon: Shopping or planning holiday activities.
• Evening: Relaxation or time with loved ones.

By scheduling time intentionally, you’ll avoid the stress of multitasking and feel more in control of your days.

 

3. Practice Saying “No” Gracefully

The desire to please others can lead to overcommitting, leaving little time for yourself. Practice saying “no” in a way that’s respectful yet firm. For example:

• “I’d love to help, but my schedule is packed right now. Let’s find another time.”
• “I can’t make it this year, but I hope it’s a wonderful event.”

Remember, every “no” to something non-essential is a “yes” to your well-being.

4. Incorporate Self-Care into Your Routine

Self-care isn’t selfish; it’s essential. Prioritize activities that recharge you, such as:

• Physical: Take a brisk walk, attend a yoga class, or ensure you’re getting enough sleep.
• Emotional: Journal your thoughts, talk to a trusted friend, or practice mindfulness.
• Social: Spend time with people who uplift you and limit interactions with those who drain your energy.

Even 15 minutes of intentional self-care can make a significant difference in your mood and energy levels.

 

5. Reflect and Plan Ahead

Carve out time to reflect on the past year and set intentions for the year ahead. Consider:

• What were your biggest wins?
• What challenges did you overcome?
• What do you want to carry forward into the new year?

This practice not only helps you end the year with gratitude but also positions you to start the next one with clarity and purpose.

 

6. Delegate and Automate

You don’t have to do it all. Delegate tasks where possible, whether it’s sharing holiday preparations with family members or outsourcing professional responsibilities. Leverage tools and technology to automate repetitive tasks, such as:

• Scheduling meetings or reminders.
• Setting up auto-pay for bills.
• Ordering gifts online.

Every task you offload creates more space for the things only you can do.

 

7. Celebrate Progress, Not Perfection

Finally, release the pressure to do everything perfectly. The holidays and year-end are about connection, reflection, and renewal—not perfection. Celebrate the progress you’ve made and the moments of joy along the way.

 The end of the year is a time of hustle, but it can also be a season of hope and fulfillment. By setting boundaries, practicing self-care, and focusing on what truly matters, you can navigate this busy season with grace and balance. Remember: your well-being is the foundation that allows you to show up for others and for yourself.

Here’s to a joyful, intentional, and restorative season!

As an executive, you’re likely used to working long hours, meeting deadlines, and managing high-stakes situations. The drive for success can feel unrelenting. You may think that in order to stay at the top, you need to grind 24/7, constantly pushing yourself beyond limits. But here’s the truth—this mindset is not only false, it’s counterproductive. Executives need recreation just as much as children do.

It might sound surprising, but it’s in recreation that we re-create. Taking time to relax, recharge, and step away from the pressures of work is not only essential for your well-being, it’s also a powerful catalyst for both personal and professional growth. If you want to be the best leader you can be, you must prioritize recreation.

The Science Behind Recreation and Success

The idea that non-stop work leads to success is a myth. Studies show that constant work without rest leads to burnout, decreased productivity, and poor decision-making. The brain, just like the body, needs time to recover and rejuvenate.

When you give yourself permission to rest, you tap into your creative potential, boost problem-solving skills, and even improve your emotional intelligence. These are all traits of a strong leader. Whether it’s a walk in nature, spending time with family, or pursuing a hobby, these moments of recreation give your mind space to process, reflect, and refocus on what matters most.

How Recreation Impacts Personal Growth

Let’s break this down: Personal growth isn’t just about reading books, attending conferences, or pushing yourself harder at work. True personal growth comes from self-awareness and understanding who you are outside of your role. Recreation gives you that opportunity.

• Rediscover yourself: Time away from work helps you reconnect with your passions and interests, providing a sense of joy that fuels your personal happiness.
• Recharge your energy: When you invest time in recreation, you’re giving your body and mind the rest they need to feel refreshed. You’ll come back to work feeling re-energized and ready to tackle new challenges.
• Boost creativity and innovation: Stepping away from your routine gives your brain a chance to think in new ways. You’ll often find your best ideas come when you’re not focused on the task at hand.

How Recreation Benefits Professional Growth

It may seem like “taking a break” is counterproductive, but in reality, recreation is essential for sustaining high performance. Here’s how it impacts your professional growth:

• Improved focus: After time away from work, you’ll have a sharper focus and clearer perspective, allowing you to make better decisions and be more effective in your role.
• Better leadership: Resting and engaging in activities outside of work can enhance your emotional intelligence and improve your ability to connect with your team.
• Increased resilience: By stepping back and taking care of yourself, you build the mental and emotional resilience needed to face challenges head-on.
• Enhanced productivity: It may sound counterintuitive, but taking breaks actually leads to greater productivity. Well-rested leaders are more efficient and able to manage their workload more effectively.

How to Make Recreation a Priority in Your Life

If you’re still thinking, “But I don’t have time for recreation,” think again. Here’s how you can build it into your life, even with your busy schedule:

• Schedule it in: Just like you schedule meetings, schedule time for recreation. Prioritize this time, and don’t let other tasks take over.
• Get outside: Spend time in nature. Whether it’s a walk around the block or a weekend hike, time outdoors can do wonders for your mind and body.
• Practice mindfulness: Even a few minutes of meditation or deep breathing can help recharge your energy and refocus your mind.
• Delegate effectively: Part of allowing yourself to rest is having the confidence to delegate tasks to your team, knowing they’re capable of handling them.

Final Thoughts: Re-create to Lead with Impact

Recreation isn’t a luxury; it’s a necessity for your long-term success. By prioritizing time for rest, relaxation, and reflection, you create the space needed for greater creativity, clarity, and productivity. Ultimately, this helps you grow both personally and professionally.

Are you ready to level up your leadership by embracing the power of recreation? Let’s work together to help you integrate rest and recovery into your leadership strategy. Reach out today to start unlocking your full potential!

In the realm of leadership, the spotlight often shines on traits like vision, charisma, and decision-making prowess. While these are undeniably important, one attribute that frequently goes unnoticed—yet holds profound significance—is the ability to offer support. Supportive leadership is more than just lending a hand or cheering from the sidelines; it’s about fostering an environment where individuals feel valued, empowered, and motivated to achieve their best.

Why Supportive Leadership Matters

Supportive leadership is the cornerstone of a thriving team. It builds trust, enhances morale, and cultivates a sense of belonging. Here are some key reasons why supportive leadership is essential:

1. Fostering Growth
   Supportive leaders prioritize the growth of their team members. They recognize individual strengths and weaknesses, provide constructive feedback, and offer opportunities for development. This approach not only benefits the individual but also strengthens the entire team.
2. Encouraging Innovation
   When employees feel supported, they’re more likely to take risks and propose innovative ideas. Knowing that their leader will back them up, even if things don’t go as planned, empowers individuals to think creatively and push boundaries.
3. Building Resilience
   In times of challenge, a supportive leader acts as a stabilizing force. Their encouragement and understanding help the team navigate adversity and emerge stronger, creating a culture of resilience.
4. Enhancing Performance
   Studies consistently show that employees perform better when they feel supported by their leaders. This support reduces stress, increases job satisfaction, and leads to higher productivity levels.

Key Attributes of Supportive Leaders

To embody supportive leadership, certain attributes are essential. These traits enable leaders to connect with their teams and provide the support needed for success:

1. Empathy
   Understanding the emotions and perspectives of others is critical. Empathetic leaders listen actively and respond with compassion, fostering a safe and inclusive environment.
2. Adaptability
   A supportive leader recognizes that every individual and situation is unique. They adapt their approach to meet the needs of their team, offering personalized guidance and support.
3. Open Communication
   Supportive leaders prioritize transparent and frequent communication. They create spaces where team members feel comfortable sharing their ideas, concerns, and aspirations.
4. Recognition and Appreciation
   Acknowledging hard work and celebrating achievements boosts morale and reinforces a positive work culture. Supportive leaders understand the power of a simple “thank you.”
5. Empowerment
   Support isn’t about micromanaging; it’s about empowering team members to make decisions and take ownership of their roles. Trusting their capabilities fosters confidence and autonomy.

Practical Ways to Be a Supportive Leader

If you aspire to be a supportive leader, here are actionable steps to get started:

• Be Present: Show up for your team in moments of need. Whether it’s a listening ear, guidance, or hands-on help, your presence makes a difference.
• Provide Resources: Ensure your team has the tools, training, and information they need to succeed.
• Encourage Work-Life Balance: Support your team’s well-being by promoting balance and respecting personal boundaries.
• Advocate for Your Team: Be their voice in higher-level discussions, ensuring their contributions and concerns are heard and valued.

The Ripple Effect of Supportive Leadership

Supportive leadership doesn’t just transform teams—it transforms entire organizations. It creates a culture of trust, respect, and collaboration that drives long-term success. Leaders who embody support inspire others to do the same, creating a ripple effect that extends far beyond the immediate team.

In the end, supportive leadership is about understanding that leadership isn’t a solo endeavor; it’s a partnership. It’s about lifting others up, walking alongside them in their journey, and celebrating their victories as if they were your own.

Ready to enhance your leadership skills and empower your team? Let’s work together! Schedule a coaching session to explore how you can build trust, foster resilience, and inspire growth within your team. Together, we’ll develop actionable strategies tailored to your unique leadership style and goals.

In a world that often emphasizes deadlines and quick achievements, it’s easy to feel pressured to accomplish your dreams within a certain timeframe. However, life is not a race, and the pursuit of your dreams should not be bound by timelines. Here’s why you should give yourself the grace and freedom to achieve your dreams at your own pace.

 1. The Pressure of Timelines:  Setting strict timelines for achieving dreams can lead to unnecessary stress and anxiety. When we don’t meet these self-imposed deadlines, we might feel like failures, which can discourage us from continuing to pursue our passions. This pressure can also lead to burnout, as we push ourselves too hard, trying to meet unrealistic expectations. 

2. Dreams Are Not Linear:  The journey towards achieving your dreams is rarely a straight path. Life is full of unexpected twists and turns, and sometimes, these detours can lead to even better opportunities and growth. By not adhering to a rigid timeline, you allow yourself the flexibility to adapt and take advantage of new possibilities as they arise. 

3. Growth Takes Time:  Personal and professional growth is a gradual process. Skills need to be honed, experiences need to be gained, and sometimes, failures need to be encountered and overcome. This growth can’t be rushed. It’s important to recognize that the time it takes to achieve your dreams is part of the journey and contributes to the richness of the end result.

4. Enjoy the Journey:  When you’re too focused on the end goal, you can miss out on the valuable experiences along the way. Embracing the journey means appreciating the small victories, learning from setbacks, and growing as an individual. These experiences are what make the achievement of your dreams so rewarding.

5. Success at Any Age:  It’s never too late to pursue your dreams. Many successful people achieved their dreams later in life. For example, Colonel Sanders founded KFC at 65, and Vera Wang entered the fashion industry at 40. These examples remind us that age is just a number, and it’s never too late to start working towards your goals.

Tips for Embracing a Timeless Approach to Dreams: 

1. Set Flexible Goals: Instead of rigid deadlines, set flexible goals that allow for adjustments along the way
2. Celebrate Small Wins: Recognize and celebrate the small milestones you achieve. They are important steps towards your larger dream.
3. Be Kind to Yourself: Practice self-compassion and understand that it’s okay to take longer than planned.
4. Stay Persistent:  Keep moving forward, even if progress seems slow. Persistence is key to achieving your dreams.
5. Seek Support:  Surround yourself with supportive people who encourage your journey, no matter how long it takes.

Your dreams are unique to you, and the path to achieving them should be as well. Don’t let timelines dictate your progress. Embrace the journey, learn from each experience, and remember that success is not a race. Trust in your own pace and give yourself the freedom to achieve your dreams on your own terms.

As an executive, you’re always looking for ways to improve, grow, and lead more effectively. But how do you truly know if your leadership is resonating with your team? How can you pinpoint your strengths and identify areas for growth without relying solely on your own perspective? Enter the 360 feedback process—one of the most powerful tools for professional development.

Now, you might be familiar with online assessments, but there’s something uniquely powerful about an interview-based 360 feedback process. Why? Because it’s dynamic, nuanced, and gives you insights you simply can’t get from a standard survey. An interview allows you to hear real stories, ask follow-up questions, and uncover deeper layers of feedback that can truly fuel your leadership evolution. Here’s why you should consider an interview-based 360 and how you can use that feedback to fuel your growth as a leader.

Why 360 Feedback is a Game-Changer for Executives

360 feedback is a holistic approach to getting feedback from all angles—supervisors, peers, direct reports, and even yourself. It offers you a comprehensive view of your leadership style, impact, and areas that might need attention. But here’s the thing: the value of this feedback isn’t just in receiving it—it’s in how you receive it and what you do with it after the fact.

Why interview-based feedback is key: When you rely on a survey, you get answers that are limited, impersonal, and often lacking in nuance. But with an interview-based 360, I can pick up on the subtle dynamics at play in your team and within your organization. It’s a chance to hear not just the surface-level feedback, but also the deeper, contextual insights that can only come through conversation.

Interviews allow for follow-up questions, clarifications, and the ability to get specific examples of how your leadership is being perceived. They allow me to gauge the emotional tone and unspoken messages in the feedback, giving you a clearer picture of your leadership impact. Plus, it fosters trust with those providing the feedback because they know they’re having a conversation with someone who’s genuinely interested in their perspective.

Strategies for Receiving Feedback with Confidence

Receiving feedback, especially when it’s critical, can feel uncomfortable. But as a leader, your ability to receive and act on feedback is one of the most important skills you can develop. Here’s how you can approach the feedback process with confidence:

1. Be Open and Receptive
   This one might seem obvious, but it’s key. Stay open to all types of feedback—positive and constructive. Remember, feedback isn’t a personal attack; it’s a tool for growth. Keep your mind open, avoid becoming defensive, and focus on understanding the “why” behind the feedback.
2. Separate Yourself from the Message
   Feedback is about your behavior or leadership style, not about you as a person. Don’t internalize feedback as a reflection of your worth. Separate your identity from the feedback to help you process it more objectively.
3. Acknowledge the Emotion Behind the Feedback
   Sometimes, feedback comes with a lot of emotion attached to it. Recognize that emotions can be part of the message and that there might be deeper underlying concerns. Listen with empathy and acknowledge the emotional aspect—this helps build trust and shows that you care.

Managing Your Saboteurs During Feedback

We all have those internal voices—the ones that attempt to hijack our emotions and block our growth. In Positive Intelligence, these are called Saboteurs. They’re the inner critics that might make you feel defensive, anxious, or even discouraged when receiving feedback. They can show up in the form of the Judge, Controller, Victim, or any number of other limiting mindsets.

When you’re receiving feedback, it’s crucial to manage those Saboteurs so they don’t derail your growth. Here’s how:

1. Recognize Your Saboteurs
   The first step is awareness. Pay attention to how you’re feeling during the feedback process. Are you feeling attacked? Are you immediately defending yourself? That’s your Judge trying to take over. Once you recognize it, you can address it.
2. Shift Your Focus to Your Sage
   In Positive Intelligence, the Sage is your wise, calm, and rational inner voice. Whenever a Saboteur pops up, focus on shifting your mindset to your Sage. What would your Sage say about this feedback? How can this feedback help you grow?
3. Pause and Breathe
   When feedback feels uncomfortable, take a pause. Breathe deeply. This allows you to step back and avoid an immediate emotional reaction. This space will help you process the feedback with more clarity and less reaction.

What to Do with Feedback Once It’s Delivered

Okay, so now you’ve gathered all this feedback. What’s next? It’s time to turn this information into action!

1. Look for Patterns
   Once you’ve gathered feedback from multiple sources, look for patterns. Are there consistent themes that come up? Do multiple people mention the same strength or the same area for improvement? These are your key focus areas.
2. Prioritize Your Action Steps
   Not all feedback is created equal. Identify which feedback will have the biggest impact on your leadership and focus on those areas first. Start small, with actionable steps you can implement immediately, and gradually tackle more complex changes over time.
3. Develop an Action Plan
   Once you’ve identified key areas for growth, create a clear action plan. What specific behaviors do you need to change? How will you measure your progress? Set clear goals and track your development to keep yourself accountable.
4. Share Your Action Plan with Others
   Transparency is key. Share your action plan with your team or peers to show that you value their feedback and are committed to improving. This also helps you stay accountable to the changes you want to make.

The Bottom Line: Ready to Grow?

360 feedback is one of the most powerful tools you can use for personal and professional development. But the value of the process skyrockets when you take the feedback seriously, manage your Saboteurs, and turn those insights into actionable change.

If you’re ready to take the next step in your leadership journey and unlock your full potential, I’d love to help. Let’s dive into an interview-based 360 feedback process that provides deeper insights, actionable feedback, and real growth.

Reach out today, and let’s unlock your leadership potential together. Your best self is just around the corner.