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6 Apps to Help You Overcome Digital Distractions at Work

Technology has been called the greatest disruptor of happiness in human history. For all of our technological connectivity in the modern era, we have never felt so overwhelmed and fragmented as a society. We’re stressed out by the size of our inboxes, by our social media feeds, by the tangle of wires on our nightstands. Technology is flooding into every crevice of our lives faster than we can currently assimilate and evaluate what it means for us. Distractions are not just an annoyance, they also have a powerful impact on focus, flow and productivity at work. According to Cyrus Foroughi, a doctoral student at George Mason University, one minute of distraction is more than enough to wipe your short-term memory. An interruption as short as 2.8 seconds (the length of time it takes to read a short text message) can double error rates on simple sequencing tasks and a 4.4 second interruption can triple error rates. Even worse, when we get distracted, it takes an average of 11 minutes to return to the task that you were doing before. No wonder it feels like we are constantly saying, “Now what was I doing…?” Linda Stone, a software executive who has worked for both Apple and Microsoft, explains that we are so busy keeping tabs on everything that we never focus on anything, a phenomenon she calls “continuous partial attention.” Today the average smartphone user checks his phone 150 times a day. Which means that every time you swipe open your phone, you’re giving away approximately one minute of your life. Multiply that by 150 swipes, and you are looking at 2.5 hours of your day…every day. Or the equivalent of 38 days a year. A recent study found that the mere presence of a phone in your line of sight can decrease your focus, flow and connectedness to others—even if you never touch it or even look at it. Why? Because your brain is anticipating you might get a message and you might be needed, a feeling that is particularly addictive. So, what can be done about digital distraction? While completely unplugging is one solution, I believe we need to learn to live with technology rather than just escape from it. Technology itself is just a tool—what we do with it makes all the difference. To drive home this point, I’ll show you how to fight fire with fire—using technology to help control technology. Here are six of my favorite apps to help you regain control of your digital life and refocus your attention with intention. The Realizd app tracks how often you unlock your phone, how long you go between unlocks and what you are doing on your phone. Knowing your stats increases your awareness so that you can make proactive choices about how you spend your time and energy. The QualityTime (for Android) or Freedom (paid app for iPhone/Android) apps enable you to turn off specific apps (Candy Crush anyone?) or even to lock you out of your phone for periods of deeper focus. Calendly helps you schedule meetings without the back-and-forth emails. Gmail Unsubscribe is an open-source Google Script to help you easily unsubscribe your email address from unwanted newsletters and other bulk emails in Gmail and Google Inbox. MindFi offers “eye-opening meditation for busy humans.” Users are encouraged to re-center themselves through three-minute guided meditations designed to be used during a break, a meal or even during a commute. Todoist is a to-do list and task manager to help you remember details and prioritize tasks in your life. Finding the right apps can be a tremendous support for managing information flow in your life.  However, even helpful technology can be distracting. To avoid getting overwhelmed, choose one app and stick with it for at least a week to see if it is a good fit for your life. The best apps will seamlessly support you in achieving your goals of greater productivity, focus and flow. This article originally appeared in the October 2018 edition of Live Happy magazine.
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Managing Back-to-Work Anxiety With Darlene Marshall

A recent study showed that many Americans are feeling anxious about returning to their workplaces. To wrap up National Stress Awareness Month, host Paula Felps is talking with Darlene Marshall, who combines her master’s in applied positive psychology with fitness and personal training to create a well-rounded approach to well-being. She also hosts the Better Than Fine podcast, and she’s here to talk about how why going back to work is stressing us out … and what we can do about it. In this episode, you'll learn: What could be making you feel stressed out about returning to work — and how to manage it. How employers can help ease workers’ stress. A simple practice that helps relieve stress. Links and Resources Instagram: @darlene.coach LinkedIn: @coachdarlenemarshall Website: https://www.darlene.coach/ Sign up for the Come What May Challenge, a 31-day challenge Darlene is holding throughout the month of May designed to decrease depression, reduce anxiety and boost your mood through meditation, movement and gratitude. Don't miss an episode! Live Happy Now is available at the following places:           
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How Teamwork Can Make Your Life Better

Anytime two or more people come together with shared goals, common vision or commitment, the character strength of teamwork becomes important. Research shows that those who are high in this character strength have a positive view of others and more social trust, which can lead to greater success on the task or goal at hand. Consider the many ways that teamwork is important in your life. Here are some examples: A mother and father work together, as a team, in parenting their child with behavioral challenges. They ensure they give the child consistent messages of positive support and steady boundaries, in which they are on the “same page.” A family has a “family meeting” each month to discuss what went well and what needs improvement in their efforts to keep a clean, well-maintained home. Each child and parent equally listens, shares ideas and offers a way to help. Five adolescents on a basketball team pass the ball back and forth selflessly as a unit, looking for the best opportunity to score. Eight members of a work group verbally comment on the strengths they appreciate in one another after working together for two months on an important and demanding project. A committee initiates a new recycling campaign that involves a team of city employees and several volunteer teams to make the community project a success. Want to give your teamwork strength an extra boost? Try these research-based activities from my latest book: 1.) Use “team talk”: Try using positive self-talk about your team (not yourself). Instead of saying “I will do a good job,” say to yourself, “we will perform well,” “we are focused and ready” and “we believe in our abilities.” 2.) Use a positive approach: Whether your team members are fellow students, family members or co-workers, be positive, encouraging and proactive by taking initiative and making efforts to hear their opinions. 3.) Validate successes: Look for team members’ mini-successes (finishing a small task, starting a project early, having a difficult conversation) and compliment them on their efforts and progress. This will build team confidence. 4.) Link strengths and roles: When you notice another team member doing something that is energizing or seems to make them happy, point it out. Talk about the strength you see them using and connect it to the role they are playing on the team or the task at hand. For example, “I see how excited you get when you use your curiosity strength. That seemed to really help you connect with that customer." This article originally appeared in the October 2018 edition of Live Happy magazine.
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International Positive Education Network Conference Preview With Deborah K. Heisz

Whether you’re an educator or a parent, the concept of positive education is something that can change your life…as well as the life of your student or child. In these times, it’s more important than ever to understand the role that well-being plays in the lives of students, teachers, administrators and parents. This week, Live Happy CEO and Co-Founder Deborah K. Heisz joins us to talk about the upcoming International Positive Education Network’s 2020 Well-being in Education Virtual Conference. This event is being offered entirely online for the first time and it’s also free for anyone who wants to attend. Tune in to learn more! In this episode, you'll learn: What positive education is and why it matters. How to attend this free virtual event. What you can expect to learn. Links and Resources Website: https://www.ipen-network.com/ Facebook: @PositiveEducationNetwork Register for the FREE virtual conference happening from October 27-29 here. Don't miss an episode! Live Happy Now is available at the following places:           
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Bringing Joy to the Workplace With Alex Liu

For most of us, “joy” is not the first word that jumps to mind when we think about work. But this week’s guest has made it his mission to find out how we can all change that. Alex Liu is the managing partner and chairman of the global management consulting company Kearney as well as being a huge proponent of finding joy in the workplace. He hosts the Joy at Work podcast and recently spoke at the World Economic Forum in Davos on topics related to creating more joy in the workplace. In this episode, you'll learn: What business leaders can do to create a more joyful work environment. How to bring a joy-filled attitude to work. How finding joy at work can transform your life. Links and Resources Facebook: @Kearney Twitter: @Kearney Read his article on Making Joy a Priority at Work. Don't miss an episode! Live Happy Now is available at the following places:           
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Preventing Workplace Negativity Could Save Billions

Having a toxic culture in the workplace can lead to a number of serious problems including employee burnout, dissatisfaction and absenteeism, all amounting to a significant loss in capital, according to a new report commissioned by the Society for Human Resource Management (SHRM). The recently released 2019 SHRM Omnibus Survey found that bad workplace culture cost American businesses billions of dollars over the past five years due to turnover. SHRM President and CEO Johnny C. Taylor, Jr., SHRM-SCP states in a release: “Billions of wasted dollars. Millions of miserable people. It’s not a warzone—it’s the state of the American workplace. Toxicity itself isn’t new. But now that we know the high costs and how managers can make workplaces better, there’s no excuse for inaction.” One out of five workers reported leaving a job because of poor workplace culture and almost 60 percent said their people managers were the main reason. The report also states that when employees feel like they have less autonomy, poor communication and they are not being heard, dissatisfaction sets in. Shola Richards, best-selling author of Making Work Work: The Positivity Solution for Any Work Environment, frequently speaks to businesses about the dangers of toxic workplace culture as well as workplace bullying. He says on top of the billions of dollars lost to these issues, the lives of employees are being damaged. “Employees who are forced to spend 40+ hours a week in a toxic environment pay an enormous price with their mental, emotional and physical health with life-diminishing outcomes ranging from PTSD to suicide,” Shola says. Toxic environments can add more stress and exhaustion, affecting the health and well-being of employees. This continued trend of bad culture can seep outside of the workplace having a negative impact on life beyond the job. Three out of 10 respondents already claim that workplace toxicity carries over into the home. “It is safe to say that any organization who is not consciously paying attention to this issue is actively making the world a worse place for all of us,” Shola says. Lead by Example More than three-quarters of employees agree that managers should be the people who set the workplace culture. A recent Gallup survey on disengaged employees found a 15 percent greater likelihood that an employee will thrive if their direct report is thriving too. “As a leader, your team is always watching you,” Shola says. “They’re observing how you handle someone who disagrees with you, they’re watching to see how (or if) you recognize someone for a job well done, they’re waiting to see how you respond when you’re up against a critical deadline and the stress is palpable.” He says leaders set the tone and if a bad tone is set, people will follow down the negative path and the toxicity spreads. But, he points out, examples can work both ways. “That’s why it is critical for leaders to set a positive, collaborative tone so that the culture has a greater chance of thriving.” Play the Right Way Having a positive workplace culture can be the X-factor that makes a business thrive. Employees who are happy and engaged are healthier, more productive and miss less work, according to Gallup. This is not only good for employees, but happy workers increase profits, too. Here are a few suggestions Shola has for employers to prevent a toxic workplace culture: “Listen to the employees, seek out their opinions and feedback, and take their concerns seriously.” “Have systems and policies in place—like an anti-bullying policy—to protect employees from toxic and abusive behavior (most importantly, these safeguards must be consistently enforced).” “Most importantly, be a model of civility and encourage (and reward) it in others.” Shola believes that employees can also play an active role in the company culture by not contributing to toxic behavior or being passive to the toxicity. “The most effective way for an individual to positively transform the culture is to be the change that you want to see in the world, as Gandhi once said,” Sholas says. “Equally as important is recruiting as many people as possible who are willing to do the same. This is how all meaningful change and world-altering movements are created, and I believe that this formula can also be effective in transforming workplace cultures.” For more on this topic, check out our podcast Overcoming Workplace Bullying With Dr. Britt Andreatta.
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Overcoming Workplace Bullying With Dr. Britt Andreatta

Bullying has become such an issue in today’s world that October has been named National Bullying Prevention Month. And while we normally associate bullying with school children, the fact is that many adults are being bullied at work every day. This week’s guest, Dr. Britt Andreatta, is an expert on the science of teams and author of the book, Wired to Connect. She’s developed safety tips to make sure all employees are working together to eliminate bullying in the workplace. She also shares information on how and why bullying happens at work—and what to do about it. In this episode, you'll learn: Where workplace bullies come from. How to make sure others aren’t being bullied. The high cost of unresolved workplace bullying. Links and Resources Website: brittandreatta.com Twitter: @BrittAndreatta Instagram: @BrittAndreatta YouTube: @BrittAndreatta Don't miss an episode! Live Happy Now is available at the following places:           
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Working From Anywhere in the World

The year was 1997. I had just launched The Greenberg Group. If you had told me that twenty-two years later all of my files would be stored in a cloud, I wouldn’t need a land-line phone, and I would be coaching and leading workshops virtually using something called Zoom, I would have said you’ve been watching too much Star Trek. All of these changes over the last two decades have made it possible for me to embark on a yearlong “Work-from-Anywhere-in-the-World.” I’m letting my speaking, teaching and other workshop commitments guide where in the world my husband and I will go. Of course, I’ll be writing about this experience regularly both here and on LinkedIn. What’s Changing? I am working completely virtually, unless of course you invite me to speak or work with you in your city or country. What’s NOT Changing? No, I am not retiring. I love what I do and am still committed to coaching talented leaders, doing inspiring keynotes and facilitating engaging leadership retreats/workshops around the world. I will still be co-leading one of the top 12 positive psychology courses you can take online with Senia Maymin which starts October 14, as well as writing our next book and blogging here. This week, I have two questions for you to think about. What have you been dreaming of doing? What is one small step you can take this week to realize your dream? I hope our paths continue to cross, either virtually or in-person. Cheers to living our dreams! Where in the World is Margaret H. Greenberg? As of today, we have about half of the year covered: August: East coast U.S.A. (Virginia, New Jersey and Maine). September: We will be in Paris and Italy. October: East coast U.S.A. (Hartford, Philadelphia and Rockville, MD). November: Texas and Virginia. December: Sunny Florida. January: Hopefully somewhere that has great snow for skiing. February: TBD March: Mexico City and Monterrey Mexico. April – July: TBD
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Working Together With Shola Richards

Author and advocate for positivity Shola Richards joins us to talk about how we can live in harmony when we work together. His latest book Go Together, covers the concept of the African philosophy of Unbuntu, which uses the power of human connectedness, compassion, kindness and togetherness to live happier, more productive lives. Shola is on a quest to show how to protect professionalism of our company cultures, the preciousness of our time, the strength of our talents, the dignity of ourselves and the mutual respect of one another. In this episode, you'll learn: The word “Ubuntu” and how it can positively change how you live, work and lead. How to identify the importance of civility, and why is it the key to healing our workplaces, our nation and the world. How to define workplace bullying, and know what to do if/when you are targeted. Links and Resources Twitter: @positivitysolve Get his new book Go Together: How the Concept of Ubuntu Will Change How You Live, Work and Lead Text the word “POSITIVITY” to 444999, to join Shola’s Monday Morning Positivity Solution email list and receive his free guide “The Definitive Guide for Dealing with Extremely Difficult People.” Don't miss an episode! Live Happy Now is available at the following places:           
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Make Work Your Playground With Andrea Goeglein

Andrea Goeglein, Ph.D., also known as Dr. Success, is an author, speaker and executive coach who uses the practices of positive psychology to manifest success in the business world. Having worked as an entrepreneur as well as the executive level, Andrea uses her experience to teach business leaders how to implement the principles of positive psychology to find both personal fulfillment and greater career success with her Las Vegas-based company, Serving Success. Andrea joins Science Editor Paula Felps to discuss how positivity and character strengths can lead to personal success, as well as other top secrets that lead to a flourishing life. In this episode, you'll learn: How success and positivity can flourish together Why it’s important to use your character strengths at work Adversity can be a catalyst to change Links and Resources To find out more about Dr. Success, visit servingsuccess.com Linkedin: drsuccessphd Twitter: @drsuccess Don't miss an episode! Live Happy Now is available at the following places:           
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