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Learn about the high importance of self-reflection to clarify values, boost EQ &amp; self-awareness, improve decision-making &amp; grow on a daily basis.Reading time: 3.30 minutes<figure id="figure-q466gkc804lk2vnvgy"><img id="q466gkc804lk2vnvgy" src="https://cdn.durable.co/blocks/36xa6L52nCgtcdAGETCmbjf38cQ5OdAXjnEY2XPDeeC62aXqyEC8hCynZSMJYpI4.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 3/2; object-position: undefined undefined;" data-corners="large" data-aspect="3:2" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/36xa6L52nCgtcdAGETCmbjf38cQ5OdAXjnEY2XPDeeC62aXqyEC8hCynZSMJYpI4.png" data-mce-style="aspect-ratio: 3/2; object-position: undefined undefined;"></figure>Self-reflection is one of the most powerful tools you can use to accelerate your personal development. It allows you to gain insight into your thoughts, actions, and behaviours, helping you learn from your experiences and make more intentional choices moving forward. Inside the <a data-mce-href="https://myselfsquared.com/offerings/selfsquared-app" href="https://myselfsquared.com/offerings/selfsquared-app" target="_blank" rel="noopener">selfsquared app</a>, you’ll find guided reflection prompts and daily mindset tools designed to help you put this into practice, making reflection part of your everyday growth routine.Here’s why self-reflection is a game-changer for your growth and how you can start using it to unlock your full potential.<h2>Self reflection benefits: Gain clarity on your values and goals</h2>Self-reflection helps you reconnect with your core values and what truly matters to you. In the hustle of daily life, it’s easy to get caught up in external expectations or distractions. Taking time to reflect allows you to realign with your authentic self and ensure that your actions are in harmony with your values. Whether it’s career growth, personal relationships, or health, self-reflection helps you assess where you are and where you want to go.​​In our <a data-mce-href="https://myselfsquared.com/offerings/individual-sessions" href="https://myselfsquared.com/offerings/individual-sessions" target="_blank" rel="noopener">1:1 coaching sessions</a>, we help you dig deeper into your values and set aligned goals through science-backed frameworks that foster lasting clarity and confidence.<h2>Increases self-awareness</h2>Self-awareness is the cornerstone of personal growth. When you regularly reflect on your actions and emotions, you start to understand why you react in certain ways and how your mindset affects your decisions (both in career and personal life). This level of insight helps you become more intentional in your responses and actions.For example, if you find that you’re feeling frustrated or overwhelmed, self-reflection allows you to identify the root cause and determine whether it’s an external factor or an internal belief that needs to be addressed. Our <a data-mce-href="https://myselfsquared.com/offerings/group-workshops" href="https://myselfsquared.com/offerings/group-workshops" target="_blank" rel="noopener">group workshops &amp; webinars</a> often explore these patterns through shared discussions and interactive exercises, providing a supportive environment to build awareness and learn actionable techniques together.<h2>Identifies areas for improvement</h2>Self-reflection provides a mirror through which you can assess both your strengths and weaknesses. Rather than just focusing on your accomplishments, reflection helps you honestly examine where you could improve. It’s not about self-criticism; it’s about self-awareness and growth.By acknowledging areas where you may have fallen short, you can create actionable plans to improve. Whether it's improving your time management, communication skills, or emotional regulation, reflection gives you the insight you need to make meaningful changes.<h2>Enhances decision-making</h2>Self-reflection enhances your ability to make informed, thoughtful decisions. By reflecting on past experiences (both successes and failures) you can better evaluate how to approach future challenges. It helps you avoid repeating the same mistakes and make decisions that align with your long-term objectives.Reflecting on past choices also allows you to assess what worked well and why. This helps you gain <a data-mce-href="https://www.youtube.com/watch?v=2bPWiy9Wh1w" href="https://www.youtube.com/watch?v=2bPWiy9Wh1w" target="_blank" rel="noopener">self confidence</a> in your decision-making, knowing that you’ve learned from the past and are capable of navigating future challenges with greater clarity.<h2>How to make self-reflection a daily habit</h2><h3>Set aside time for reflection:</h3>It doesn’t take hours to reflect. Just 10-15 minutes each day is enough. Find a quiet space, free from distractions, and reflect on your day: what went well, what didn’t, and what you learned.<h3>Ask yourself the right questions:</h3>Ask open-ended questions that encourage deep thought, such as: <ul><li>What am I proud of today?</li><li>What could I have done differently?</li><li>How did I feel in certain situations, and why?</li><li>What lessons did I learn?</li></ul><h3>Journal your thoughts:</h3>Writing down your reflections can help solidify your insights and give you a clearer perspective. Journaling allows you to track your progress and see patterns over time.<h3>Be honest &amp; compassionate:</h3>Self-reflection isn’t about being harsh on yourself; it’s about being honest and open. Acknowledge areas for improvement, but also celebrate your growth. Self-compassion allows you to learn without judgment. Self-reflection is a powerful tool for unlocking personal growth. By taking time to reflect on your experiences, you gain clarity on your values, increase your self-awareness, and identify areas for improvement. It enhances decision-making and emotional intelligence, making it an essential practice for long-term success.The key is to make self-reflection a daily habit. Ready to make reflection part of your daily life? Try the <a data-mce-href="https://apps.apple.com/us/app/selfsquared/id6737338854" href="https://apps.apple.com/us/app/selfsquared/id6737338854" target="_blank" rel="noopener">selfsquared app</a> or explore our coaching options to get personalised support on your growth journey.- Joy

The importance of self-reflection in personal development

Learn how neuroplasticity empowers change and how shifting from a fixed to a growth mindset can truly transform your personal and professional journey. Reading time: 5.28 minutes<figure id="figure-q466gkc804lk2vnvgy"><img id="q466gkc804lk2vnvgy" src="https://cdn.durable.co/blocks/31S7ocjzixkHXodRkis5CJ5ON7sGkK1tDdKhEQrhdl5NWwQvbOM4ICtj2gPfBFEg.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 3/2; object-position: undefined undefined;" data-corners="large" data-aspect="3:2" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/31S7ocjzixkHXodRkis5CJ5ON7sGkK1tDdKhEQrhdl5NWwQvbOM4ICtj2gPfBFEg.png" data-mce-style="aspect-ratio: 3/2; object-position: undefined undefined;"></figure>The concepts of growth vs fixed mindsets have been circulated by psychologists, life coaches and philosophers – however, it’s unclear how effective or inhibiting they truly are without delving deeper. Here, we’ll explore what growth and fixed mindsets are, and how implementing simple actions can lead to cultivating a growth mindset, and even alter your brain structure. Research shows that a growth mindset has been proven to be an essential tool in academic and career success and can ultimately determine the person you want to be and whether you accomplish your goals. Our aim at selfsquared is to teach you how to reach beyond your limits and achieve your goals, and learning how to cultivate a growth mindset is an essential first step. &nbsp; Why adopt a growth mindset? The leading Psychologist in this field, Dr. Carol Dweck, has conducted years of research into the effects of adopting a growth mindset, studying the power of changing one’s underlying beliefs about what they can achieve, where such changes led to an increase in neural growth. This originated studying students’ GPAs (grades) before and after being taught how to adopt a growth mindset – with the results showing undeniable improvement and growth in students who successfully implemented it. Since then, growth mindsets have been linked to success in one’s career, personal growth and overall life achievement. &nbsp; The journey of how growth mindsets can affect such fundamental aspects of our lives begins with neuroplasticity. Through neuroplasticity, human beings can learn new languages, form memories, and rehabilitate themselves – but what actually is it? Neuroplasticity is essentially the ‘rewiring of the brain’ - a feature that our brains have whereby nerve cells called neurons can adapt to new circumstances in our environment. It allows us to strengthen certain neural connections that we do need meanwhile ‘pruning’ off connections that we don’t. When neuroplasticity results in beneficial changes, it can allow us to develop or even create certain functions, such as strengthening connections for language or memory. Neuroplasticity works via a combination of synaptic plasticity (strengthening connections) and neurogenesis (creating new cells in the brain). Synaptic plasticity allows for the gap between two neurons (synapse) to be modified to allow for those two neurons to communicate more effectively with each other – metaphorically ‘closing’ the gap between them. Neurogenesis involves the creation of completely new neurons altogether. Although there has been controversy over whether neurogenesis is possible in adults, recent research shows that it is possible in certain regions of the brain (in particular the region responsible for memory). Together, these two processes combine to allow our brains to be flexible and adaptable. Disruption of neuroplasticity by severe stress or traumatic experiences can be a characteristic of infamous neurological conditions such as depression or PTSD. People can become stuck in certain neural patterns of negative thinking – and literally lose synapses in the process. These negative thinking patterns are also a key feature of a fixed mindset. Do you ever feel like your abilities are ‘fixed’? Like you can’t play an instrument, or you’re either “smart” or “not smart”? This is referred to as a fixed mindset, which is where an individual believes that their abilities are fixed and cannot be changed. On the other hand, a growth mindset is a mindset in which an individual views their intelligence, abilities and talents as capable of improvement through effort and exercise. The good news is that self-directed neuroplasticity can help us cultivate a growth mindset. Adopting a growth mindset brings a plethora of benefits including increasing motivation, learning and overall success – through viewing challenges as mistakes to learn from rather than something one can fail. We can rewire our own brains through consistently exercising positive actions or thoughts to establish them as habits and regular behaviours, by adopting a growth mindset. Growth mindsets allow us to increase positive behaviours and reinforce positive thoughts while allowing for setbacks, ensuring that some neural connections are strengthened, and others ‘pruned’ off - bridging the gap between the so called ‘mind’ and the ‘brain’. &nbsp; But how can we activate this rewiring ourselves? There are five ways to use neuroplasticity to adopt a growth mindset. Firstly, simplify what you’re trying to achieve by streamlining your progress. Instead of having a general idea of how you want to succeed, focus on beneficial key goals and eliminate irrelevant goals. Secondly, learn to embrace failure and learn from your mistakes. By viewing failure as a positive rather than a negative, we can learn from each one and improve our decision making. Accepting your failures opens up other avenues to try new things and set new goals, even if there is a chance that you may fail. Ultimately leading to a higher chance of succeeding at your higher goals in life. Thirdly, integrate movement into your routine. Neuroscientific evidence shows that physical activity stimulates the release of a substance called Brain-derived neurotropic factor (BDNF) which activates the growth of new synaptic connections, improving neuroplasticity. As discussed earlier, an improvement in neuroplasticity in the right areas helps us create a growth mindset. Fourthly, create small daily challenges for yourself. Measurable mini goals make getting out of your comfort zone more doable, which is an important feature in fostering a growth mindset. Once you can escape your comfort zone, that is when you can tackle the harder problems, leading to the achievement of more sizable goals. Finally, be open to feedback. Allowing others to constructively criticise your performance can push you to challenge yourself beyond your original limits and understand that you are responsible for your own growth – which is the fundamental premise of a growth mindset. &nbsp; Understanding the difference between growth and fixed mindsets and how to identify what kind of mindset you’re currently in is the first step forward. Once established, use the above techniques to activate your own neuroplasticity, and forge your own path to growth and achieving your goals. Remember – the mindset you adopt for yourself determines your success. - Iona

Neuroplasticity and growth vs fixed mindsets

Explore what holds you back &amp; discover strategies to overcome fear &amp; resistance. Move forward with courage, clarity &amp; purpose in daily life.Reading time: 5.38 minutes<figure id="figure-q466gkc804lk2vnvgy"><img id="q466gkc804lk2vnvgy" src="https://cdn.durable.co/blocks/23QKPYr6JSPYnUxNwWvqMxWtb7Iionv9z5isjvviQyoKiFpc5ieJ7OP5i8SXaDx5.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 3/2; object-position: undefined undefined;" data-corners="large" data-aspect="3:2" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/23QKPYr6JSPYnUxNwWvqMxWtb7Iionv9z5isjvviQyoKiFpc5ieJ7OP5i8SXaDx5.png" data-mce-style="aspect-ratio: 3/2; object-position: undefined undefined;"></figure>Fear and resistance are two formidable adversaries that often stand between us and our dreams. They can paralyze us, stifle our creativity, and prevent us from reaching our full potential. But the good news is that with the right mindset and strategies, we can conquer these barriers and pave the way for personal and professional growth. They’re both common barriers that hold us back from achieving our goals and living a fulfilling life. However, with the power of psychology-based techniques, you can break free from these constraints and unlock your true potential. In this blog, we will explore what fear and resistance are, as well as a few techniques that can help overcome them to unlock your full potential. Fear and resistance are closely related but distinct concepts, so let’s start with defining each. Fear is an emotional response to a perceived threat or danger. It can be triggered by various factors, including past experiences, uncertainty about the future, or even fear of failure. Fear can manifest as anxiety, self-doubt, and procrastination, making it challenging to take action and pursue your goals. Resistance, on the other hand, is the psychological force that opposes change or any form of progress. It often stems from fear but can also be driven by comfort in the status quo. Resistance can manifest as self-sabotage, procrastination, or a strong desire to stay within your comfort zone. To overcome these, it's essential to identify their sources and understand why they manifest. Common sources include past failures, where previous setbacks or failures can breed fear of repeating those experiences, leading to resistance against trying again. Additionally, self-doubt, stemming from a lack of self-confidence and belief in your abilities, can fuel fear and resistance. Striving for perfection can also be a hindrance, as it can paralyze you with fear of making mistakes, causing resistance to taking action. The unknown and uncertainty can be intimidating factors, leading to fear and resistance when faced with change or new opportunities. Lastly, external pressures, such as those from others' expectations or societal norms, can create fear and resistance to pursuing your true desires, adding to the challenges you may face on your journey to overcoming these obstacles. Now that we've explored the roots of fear and resistance, let's delve into strategies to overcome them and unlock your full potential, starting with visualization-based exposure. The human mind cannot distinguish between reality and the mental constructs we create. Whether you’re facing a real-life situation or merely imagining it, your brain responds by producing the same neurochemicals that trigger emotional responses. This implies that if you harbour fears, whether related to public speaking, addressing a challenging conversation, or flying in an airplane, you can employ visualization to mentally rehearse exposure. Visualization is a valuable tool not only for addressing fears but also for practicing new skills or initiating life changes. Since change can be intimidating, visualization helps in overcoming resistance by allowing you to become accustomed to the forthcoming experience. By mentally working through the daunting aspects and considering various scenarios, you can prepare yourself for how you wish to react when the actual event occurs. Visualization also aids skill development by ingraining detailed mental representations, making real-life execution feel familiar rather than novel. Regardless of the mental exposure scenario, it's important to define what the experience would entail. I want you to try this. Imagine a situation or scenario that causes you a sense of fear or resistance. Are there specific steps to follow? Who would be present, and what would be happening around you? Take a moment to close your eyes and vividly imagine the entire experience from beginning to end. Pay attention to any negative emotions of resistance or fear that arise, and analyse the thoughts that trigger those feelings. Consider how you would prefer the experience to unfold to make you more comfortable, and continue envisioning a successful outcome. You can even incorporate enjoyable or calming elements like music or colours into your mental scenario, which programs your mind to anticipate positive emotions during the actual event. It may be necessary to repeat this exercise multiple times until you can navigate the entire process with confidence and positivity. Another effective method for gradually confronting fear and resistance is by taking incremental steps, which comes from situation exposure hierarchies. You can use this technique by starting with identifying the activities or situations you have been avoiding. Next, pinpoint the specific steps or actions within these situations that trigger resistance. This could involve initiating conversations, making commitments, taking actions, or making investments, among other things. For each aspect that induces resistance, rate them on a scale of 1 to 10, with 10 representing the highest level of fear or resistance. Arrange these aspects in order based on their scores, and commence with the tasks that have the lowest resistance levels. This approach not only builds self-assurance but also reduces feelings of overwhelm by tackling smaller tasks first, gradually progressing to more challenging ones. A powerful technique for addressing fear and resistance involves confronting the fear head-on. Admittedly, this is my favourite technique whereby you’re required to play out the scenario to its conclusion; essentially div e into the worst-case scenario. You can do this by visualizing the situation and playing it out to its worst-case scenario – aka the outcome you fear the most. This exercise allows you to gain insight into what it would actually feel like without the need to experience it in reality. It provides a safe space for you to assess your reactions and coping mechanisms in the face of your fear. It's important to note that this technique is highly linked with decatastrophizing. This is a tool which is highly effective for dispelling worries and catastrophic thinking, especially when you find yourself overly concerned about a situation. By examining the facts and data surrounding the situation, decatastrophizing helps you regain a rational perspective. To effectively manage worries and anxieties, it's essential to follow a structured approach; so here’s six steps that can help you do that:<ol><li>Identify the catastrophe: Begin by identifying the catastrophe you are concerned about, articulating it clearly without resorting to vague "What if...?" statements.</li><li>Assess the severity: Once you've pinpointed the potential catastrophe, assess its severity on a scale from 0% to 100%, considering how awful it would genuinely be if it were to occur.</li><li>Evaluate likelihood: Following this, evaluate the likelihood of this catastrophe becoming a reality, taking into account past occurrences or similar events. Estimate the probability on the same 0% to 100% scale.</li><li>Worst-case scenario: Next, delve into the worst-case scenario, the best-case scenario, and the most probable outcome. Approach this as if you were advising a friend in a similar situation, considering what reassurances you would provide.</li><li>Coping strategies: Reflect on how you would cope with the aftermath of the catastrophe, drawing from your past experiences and available resources, including support from friends, your skills, and effective coping techniques.</li><li>Self-reassurance: Finally, create a positive and reassuring narrative based on your analysis, crafting the comforting words you would want to hear. Then, reevaluate how severe you perceive the catastrophe to be, armed with a clearer perspective and a newfound sense of self-reassurance. Fear and resistance are challenging adversaries, but they are not impossible to overcome. By understanding their sources, acknowledging their presence, and implementing strategies to overcome them, you can unlock your full potential and pursue your dreams with confidence and determination. Consider that growth often happens outside your comfort zone, so embrace the challenges and uncertainties along the way, knowing that they are essential ingredients on the path to success. Next time you’re faced with fear or resistance, I’d love for you to remind yourself that our journey is a testament to your resilience and determination, and it will ultimately lead you to a brighter and more fulfilling future.</li></ol>- Joy

Overcoming fear & resistance

Christie helps us learn how intrinsic and extrinsic rewards shape motivation at work, showing why inner purpose drives greater happiness and performance.Reading time: 5 minutes<figure id="figure-gnw3jvoeknlk2sem1i"><img id="gnw3jvoeknlk2sem1i" src="https://cdn.durable.co/blocks/11SlfPMAkaiDCGfLRW3QCvzuNeD7sq38aQzSgNOeYCKi8yeT4FcOsuwgJ1ebHWRT.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 1/1; object-position: undefined undefined;" data-corners="small" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/11SlfPMAkaiDCGfLRW3QCvzuNeD7sq38aQzSgNOeYCKi8yeT4FcOsuwgJ1ebHWRT.png" data-mce-style="aspect-ratio: 1/1; object-position: undefined undefined;"></figure>Motivation is an internal state that individuals experience, influenced by different external and internal parameters such as the social context and other people. According to Frederick Hertzberg, motivation is developing within each person and remaining unique to that person.Motivation has two main types. It can either be extrinsic (driven by a specific reward, usually money, points, credits), or intrinsic (driven by inner pleasure, values, inherent satisfaction), or both.There are a few different approaches and theories explaining how motivation, performance and customer satisfaction interact in the workplace. For many years, it has been generally believed that money was the primary reason leading people to show up at work. Nowadays, it is widely believed that work has a series of latent functions, such as giving individuals the opportunity for social interaction, acting as a source of creativity, identity and mastery, as explained by Marie Jahoda.&nbsp;Research into the field of motivation by Richard Ryan has shown that intrinsic rewards are a more powerful motivator than extrinsic ones. However, not all occupations display those latent functions to the same extent. For instance employees in non-profit organisations overall appear to have more internal motives than i.e. taxi drivers or ride-hailing app drivers .Living in London, and using Uber and other ride-hailing apps frequently, as a means of transportation, I have always been curious to understand what is it that makes drivers motivated to keep going, driving for extensive hours and continue to pick up and drop off passengers in a constant loop.&nbsp;In this article, I will be looking closely at the type of motivation that derives from work, using Uber drivers as an example. The main point I will be making is that work in general has a mixture of intrinsic and extrinsic rewards but individuals who focus on the intrinsic ones are overall happier and more motivated on a daily basis.&nbsp;At selfsquared, we have been working with young professionals who are lacking motivation at their work. We have been actively helping individuals identify their passions and skills and seek careers that provide them with a mixture of intrinsic and extrinsic rewards, focusing more on the internal ones, to maximise job satisfaction and happiness.A recent survey by Alex Rosenbalt has shown that at their majority, Uber drivers’ motivation highly depends on pay, with 56% among drivers reporting that they are financially reliant on Uber as their primary source of income, being primarily motivated by the monetary rewards associated with the job. But what about the intrinsic rewards of the job? Do they exist? Is there any satisfaction coming out of driving?Taking a deeper look into the Uber app’s design, there is a feature which is sending notifications to drivers i.e. “you nearly made it to earn £50”, forcing them to work more, drive longer hours, motivating them to gain more extrinsic rewards, i.e. money. Despite being an easy and effective motivator, economic rewards in the case of Uber are having effects of tiredness and fatigue on drivers, making them obsessed towards reaching their daily goal, without placing emphasis on the quality of their services.&nbsp;Testimonials from Uber customers: “The vast majority of drivers are not being nice to passengers.” as reported by Gloss, McGregor &amp; Brown reveal that the lack of Intrinsic rewards may lead to lower job motivation, satisfaction and performance.On another note, Uber drivers, make more money per hour than conventional taxi drivers and even more than their community’s median hourly wage, which seems to be a good financial incentive for an individual to join the Uber business. However, higher salary does not mean greater effort. A passenger reports: “I gave him 2 stars. I left a little note, and said that he didn't have a GPS and so I had to do it”. Complaints reveal that Uber drivers underestimate the customers’ demands, which could potentially spring from their primarily extrinsic motivation, which is less powerful than intrinsic, therefore showing less effort and poorer performance.Empirical support for the above argument also comes from Heyman &amp; Ariely’s laboratory study which showed that participants would make more effort performing a task in exchange for no money ‘social request’ or for rewards in the form of a candy/cookie ‘social rewards’ instead of payment in the form of money ‘monetary rewards’. Therefore, the conclusion from the above is that intrinsic rewards, such as accepting a social request, or being given a social reward such as candies are more powerful motivators than extrinsic rewards.The principles outlined by Heyman &amp; Ariely above, explain that employers should also stress the intrinsic rewards employees would gain through the job, such as (in the case of Uber drivers) having a good rating and self-image, rather than highlighting the importance of working more for more money.Despite Uber mainly promoting the job’s extrinsic rewards, it should be acknowledged that intrinsic rewards also exist in their driver’s day-to-day work life. Specifically, some drivers have reported being motivated by the social experience as much as the income, claiming that they only drove for Uber for social interaction with others. Those drivers’ testimonials, highlight that there are additional intrinsic rewards that they extract from working with Uber, such as being occupied, interested in client’s stories, being active and having the opportunity for social interaction. This type of work also gives drivers a social support network, skills of engaging with passengers and shaping their self-image, which are some of the latent functions of work.Furthermore, the existence of ratings between 1 and 5 stars, constitutes a factor that intrinsically motivates drivers to obtain a high rating and preserve a positive image which would in turn lead them to higher revenues. Overall, there seem to be both extrinsic as well as intrinsic rewards, associated with the job of being an Uber driver however, Uber primarily promotes the extrinsic ones.This observation can have wider implications to employees but also to employers. Since motivation plays a key role in employees' performance, personal drive and retention it can be concluded that a combination of intrinsic and extrinsic rewards’ motivational system would be the most beneficial in the workplace.Intrinsic rewards are important for employees as they foster a sense of community, personal fulfilment and inner purpose. At the same time, extrinsic rewards are the main reason why traditionally people have been seeking employment. Therefore, keeping monetary rewards at competitive levels also appears to be crucial.What are your main motivators at your work? Are you focused on the intrinsic or extrinsic rewards? Or both?At selfsquared, we can help you identify what motivates you the most and work together towards finding the perfect balance between intrinsic and extrinsic rewards in your career and beyond.- Christie

Maximizing motivation at work

Learn how to understand the psychology of happiness and how can it boost mental health, balance pleasure and purpose and create more fulfilling experiencesReading time: 5.71 minutes<figure id="figure-q466gkc804lk2vnvgy"><img id="q466gkc804lk2vnvgy" src="https://cdn.durable.co/blocks/2RIqseMsPxMGr65ZqblPiOqIRNBFHtU1YwsG1Toi1qxWu5HoAJaW1WQLiSg9Tv7s.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 3/2; object-position: undefined undefined;" data-corners="large" data-aspect="3:2" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2RIqseMsPxMGr65ZqblPiOqIRNBFHtU1YwsG1Toi1qxWu5HoAJaW1WQLiSg9Tv7s.png" data-mce-style="aspect-ratio: 3/2; object-position: undefined undefined;"></figure>Over the years, there has been a plethora of self-help advice given and books written on the importance of happiness to overall well-being. From academics to psychologists, to everyday folk, everyone seems to agree that the pursuit of happiness is a worthy goal, but it's not always easy to pinpoint what it is that will truly bring us joy.&nbsp;Why is it that, according to one 2022 survey, <a href="https://www.oracle.com/uk/news/announcement/oracle-cx-happiness-research-study-2022-06-15/" data-mce-href="https://www.oracle.com/uk/news/announcement/oracle-cx-happiness-research-study-2022-06-15/">45% of people</a>&nbsp;globally claim they haven’t felt true happiness for more than two years, even though 88% of people are actively looking for&nbsp;<a href="https://www.canvas8.com/library/behaviour/experience-hunters" data-mce-href="https://www.canvas8.com/library/behaviour/experience-hunters">new experiences</a>&nbsp;that make them smile and laugh? Why is it that certain locations around the world seem to rank higher in terms of overall happiness versus others (a prime example of this being Finland, which has once again been ranked as the happiest country in the world)?<h2>Global Happiness Trends</h2>One of the answers, which I have personally found to be the most effective and all-encompassing, lies in the need to focus on finding the right balance between pleasure and purpose in our lives and identifying ways of optimising experiences, rather than physical things, for well-being. <h2>The Role of Positive Psychology </h2>One of our approaches within selfsquared is centred around Positive Psychology, which is about achieving the optimal level of functioning by building upon your strengths across all aspects of your life. It focuses on increasing our experiences of positive states, such as happiness, joy, contentment, life satisfaction, creativity, gratitude, optimism, wisdom, courage and love, among others.<h2>Balancing pleasure and purpose</h2>Have you ever wondered, “How much happier could I physically be”? Interestingly, Positive Psychology research suggests that our capacity for happiness is set by 50% based on our genetics (biology and heredity), 10% based on our circumstances (sex, ethnicity, income, education or geography) and 40% based on intentional activity (behavioural choices or thinking patterns). Knowing these statistics and percentages, it’s a no-brainer that we absolutely, undeniably, should be more intentional with our activity! Am I right?So how can we do that? How can we become happier? Jay Shetty, a former monk and current podcaster, author and life coach, believes that balancing pleasure and purpose is the answer. Imagine a calculation in which your purpose consists of your skillset, plus what you love, plus what serves the world; pleasure in this equation emerges under the ‘what you love’ element. Following this logic, doing what you love is incredibly important to have a fulfilling purpose. To dive into this a bit deeper, consider the purpose matrix, which goes as follows:<table width="100%" data-mce-style="border-collapse: collapse; width: 100%; background-color: #ecf0f1; border-color: #000000; border-style: solid;" style="border-collapse: collapse; width: 100%; background-color: rgb(236, 240, 241); border-color: rgb(0, 0, 0); border-style: solid;" class="mce-item-table"><tbody><tr><td width="50%">1. skill + no passion</td><td width="50%">2. skill + passion</td></tr><tr><td width="50%">3. no skill + no passion</td><td width="50%">4. no skill but passion</td></tr></tbody></table><h3>The Purpose Matrix</h3>To visualise this, consider the purpose matrix, which includes four quadrants:<ol><li>Skill + no passion: Things you’re good at but don’t necessarily love, often including your profession</li><li>Skill + passion: The ideal quadrant, activities you excel at and love doing, such as cooking, baking, painting, or music</li><li>No skill + no passion: Aspects we ideally minimize, like part-time jobs done purely for money or tasks we dislike, such as routine cleaning</li><li>No skill + passion: Activities you love but h</li></ol><h3>Use this matrix as a tool for reflection:</h3><ul><li>Where do different aspects of your life fall?</li><li>Do enough of your activities fall into the second quadrant?</li><li>How can you align your passion and purpose more effectively? For structured guidance, tools such as <a data-mce-href="https://myselfsquared.com/offerings/individual-sessions" href="https://myselfsquared.com/offerings/individual-sessions" target="_blank" rel="noopener">Individual coaching sessions</a> and the <a data-mce-href="https://myselfsquared.com/offerings/selfsquared-app" href="https://myselfsquared.com/offerings/selfsquared-app" target="_blank" rel="noopener">selfsquared app</a> can help you explore this in a practical way.</li></ul><h2>Optimising experiences</h2>When reflecting on my own life, I concluded that the key to happiness lies in optimising experiences. Studies show that 81% of Gen Zers consider an experience “fun” because it can be shared with others.Optimising experiences involves strategies to enhance well-being, satisfaction, and quality of life. True fun often comes from a combination of feeling engaged and liberated.<h3>Some practices that have helped me boost happiness include:</h3>Mindfulness: A practice rooted in Buddhism, mindfulness is about being truly present. Techniques include meditation, mindful walking, yoga, visualisations, body scans, and mindful eating. Exercise: Physical activity releases endorphins, known as “happy hormones,” enhancing both energy and focus. Journaling: Writing helps develop self-awareness and track unhelpful thought patterns. Diaries, logs, and thought records all support emotional clarity. Healthy eating &amp; sleep: Proper nutrition and 8–10 hours of quality sleep boost motivation, energy, and cognitive function. Personally, getting 8 hours of sleep leaves me feeling refreshed and focused. Thinking about how you personally optimise experiences, are there other habits you’d add? Over the coming months, I’ll explore each of these topics in depth.<h2>Toxic positivity</h2>Having established the above, it is important to acknowledge that while positivity and optimism have a place, negative emotions are also a natural part of life and need to be recognised, addressed and processed as part of staying mentally healthy. According to <a href="https://www.wsj.com/articles/tired-of-being-told-cheer-up-the-problem-of-toxic-positivity-11635858001" data-mce-href="https://www.wsj.com/articles/tired-of-being-told-cheer-up-the-problem-of-toxic-positivity-11635858001">Dr David Kessler</a>, a grief expert, “Toxic positivity is positivity given in the wrong way, in the wrong dose, at the wrong time. Emotions are data. They are not good or bad. They are signposts to things we care about.” It is therefore important to acknowledge that while we want to maximize feelings of happiness, there is comfort in acknowledging and communicating about negative feelings and the bad times. These honest conversations about mental health and difficult moments create spaces in which we can connect and bond with others over shared experiences. At selfsquared, one of our primary goals is to provide the space for these conversations to take place, as well as an opportunity to experience these negative emotions in a constructive way. - Joy

The psychology of happiness

Learn how our phones affect the way we think, feel and connect, making it essential to care for our mental health in a world that never truly switches off.Reading time: 4.73 minutes<figure id="figure-6grdldq5hflk2s1r1p"><img id="6grdldq5hflk2s1r1p" src="https://cdn.durable.co/blocks/2cJFjZs6qWcmo5hDt3dlm56kELIP1DPdLaVANWFgpIw3jepJuBey3SoSrQJcQyjU.png" alt="" title="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2cJFjZs6qWcmo5hDt3dlm56kELIP1DPdLaVANWFgpIw3jepJuBey3SoSrQJcQyjU.png" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure>Technology, social media and the iPhone; three of the most commonly used words of our century. The iPhone has undeniably contributed to a series of significant enhancements, including the ease and length of our lives. The question that arises is: has it also improved our life’s quality, our happiness and most importantly our mental health?Part of our vision at selfsquared is to increase mindfulness in daily activities, helping people be more focused and present in the moment while minimising stressors and anxieties.In this short article, I’ll share some of my thoughts on the effect that iPhone usage has on our daily anxiety levels.<h2>The dinner table scenario</h2>I’m fairly certain that we’ve all experienced the scenario of sitting at a dinner table feeling quite annoyed at the one person who is constantly focusing on their phone (aggressively checking for new notifications every 35 seconds). The best case scenario is that you are sitting on the large aforementioned table and simply ignoring them. The worst-case scenario… This happens on a date! Truly, no one wants to have dinner with that person.<h2>How often do we check our phones?</h2>Recent studies exploring adults’ behaviours have shown that, on average, we check our phone screens about 450 times per day, meaning we spend more than a full hour per day just staring at our lock screen.The reason for this high frequency of checking is that everything we possibly need is nowadays found in our phones. Namely, we use our screens to:<ul><li>Find the best route to get to work</li><li>Book flight or train tickets</li><li>Look at photo memories</li><li>Maintain social connections</li><li>Stay updated on news</li></ul> Most importantly, our phone is the primary medium for good or bad news. Therefore, the habit of checking our screens is linked to our primitive survival instinct. If we lose our phone while being away from home, we may not be able to make a payment, get to work, meet others, or find our way back home. It’s truly stressful to think about how much of our lives depend on this one little device.By constantly being on our phones, we lose the sense of the here and now. We either end up focusing on the future, anticipating a response, a text message, a call, a like, or a tweet, or we focus on the past: scrolling through our photo albums, reading old texts, or going through others’ social media profiles.But what about the present? As you’re reading through this article (probably on your phone), have you noticed what’s happening around you? Have you noticed whether it’s cold or hot, bright or dark? So much of the present goes unnoticed.<h2>A Weekend Without Phones</h2>I recently attended a weekend-long gathering where there was a no-phone rule. I truly cannot explain how different people’s behaviours, moods and social skills were. Without noticing it, everyone participated in a social experiment of being forced to be present, without caring about filming a pointless 5-minute video of their favourite song or thinking about which outfit photo they would post on social media (which no one would probably have cared about anyway).The focus of the weekend was rather on having interesting conversations, living in the moment, and making real memories that were vividly encoded in our brains.<h2>Device Breaks: A Personal Experiment</h2>For a few months now, I’ve purposely been forcing myself to take “device breaks” (spending a few hours a day without a laptop, phone, TV, or any kind of screen). I’m not saying that I manage to do this religiously every single day, but on the days that I do, I’ve noticed a huge difference in my focus, productivity, and well-being.For anyone looking to build structure and consistency in habits, tools like the <a data-mce-href="https://myselfsquared.com/offerings/selfsquared-app" href="https://myselfsquared.com/offerings/selfsquared-app" target="_blank" rel="noopener">selfsquared app </a>can support small, intentional changes.<h2>Points for Reflection</h2>Who has not experienced anxiety when:<ul><li>Their partner, friend or family member hasn’t responded to a text message within five minutes?</li><li>Someone’s location becomes unavailable on Find My Friends?</li><li>They’ve been trying to reconfirm a meeting’s time and place for the 10th time in an hour?</li></ul>What’s the point of this overcommunication? Didn’t it all use to be more stress-free in the past? Unfortunately, our generation (and the generations after) will never know how that was. I did, however, ask my dad last week, and he confirmed that everything worked out just fine for him in the 70s, without an iPhone. In fact, his stress levels, sense of direction, and quick math skills are 10x better than mine, most likely because he used to practice those skills.<h2>The Problem of Multitasking</h2> Another aspect of the iPhone’s constant usage is the habit of multitasking. People nowadays have been looking at map apps, changing Spotify playlists, and sending voice notes on WhatsApp, all at the same time.Research actually suggests that multitasking decreases productivity by 40% compared to single-tasking and significantly reduces our ability to focus on important tasks. This leads to counter-productivity for both personal and professional tasks. The human brain is by nature designed to single-task, so when we attempt to use our phones while performing physical everyday tasks, our attention keeps switching from task to task almost every split second. This constant multitasking is exhausting and psychologically draining.<h2>Acknowledging the Benefits</h2>On the other hand, smartphones have made the impossible possible. Travelling to the other side of the world with zero planning, connecting with loved ones internationally, and getting real-time access to news globally would have never been possible without our smartphones. Outside of that, hundreds of professionals now work through their phones and are able to make a living because of them.<h2>Next Steps for Healthy Phone Use</h2>Unless you absolutely and undeniably need to be checking your phone for work-related purposes, my advice would be to give the above article some thought and reflect on:<ul><li>How much of your daily phone checking is truly necessary</li><li>How extended screen usage affects your mental health</li></ul> As a next step, try taking a few hour-long device breaks over the next couple of days and note any changes in your anxiety and stress levels.For support in identifying negative behaviours and transforming habits, <a data-mce-href="https://myselfsquared.com/offerings/individual-sessions" href="https://myselfsquared.com/offerings/individual-sessions" target="_blank" rel="noopener" data-mce-selected="inline-boundary">Individual coaching sessions</a> can help you work towards more positive patterns in a guided and structured way.- Christie&nbsp;

selfsquared

blog posts backend

The importance of self-reflection in personal development

Neuroplasticity and growth vs fixed mindsets

Overcoming fear & resistance

Maximizing motivation at work

The psychology of happiness

Mental health and the iPhone