How To Increase Motivation At Work

With the multitude of global issues that we are facing right now, it is normal to experience burnout. Motivation is the drive that conquers burnout. Self-motivation is having the initiative to do a task without being supervised or being told to do it.

Think of two things you like doing and two things you do not like doing. From this simple exercise, you will realize which activities motivate you. Motivation drives our behaviors and there are two primary types of it. These are external and internal motivation.

With external motivation, you are doing something because the activity will bring some reward or benefit at the end of it.

For instance, you may visualize the act of job hunting. It is not something you do to pastime. People job hunt because they want an outcome – a job. The motivation for actually working is also usually external. We are motivated to go to work because we are paid to do so.

In contrast, internal motivation entails doing something purely because you love doing it. The more internally motivated an action is, the more enjoyable it usually is. So from the point of view of happiness, it makes sense to have more internally motivated activities in your life. People who are internally motivated show more interest and excitement over what they do. You are usually better at internally motivated actions too. You show more persistence and creativity. You are likely to have increased happiness and self-esteem by pursuing what internally motivates you.

Think about some of the things you do on a regular basis. Are you mostly externally motivated, acting in for the rewards? Or are you mostly internally motivated? It is important to know which type of motivation is strongest for you. If you follow this, your performance will likely improve and you will generally be happier.

DEVELOPING INTERNAL MOTIVATION

With the bulk of tasks we have to finish in a day, do not expect everything to be internally motivated. Internal motivation is developed and maintained when we are autonomous, competent, and supported.

We feel autonomous when we can make our own choices and decisions.
We feel competent when we know that we can do things.
We feel supported when we are connected to others.

BECOMING MORE COMPETENT

1. Practice what you need to do or perform beforehand.

2. Look for positive feedback, but value constructive criticisms. Your motivation will become stronger if you can find some way of getting positive feedback on your progress.

3. Break down your tasks and goals. If a task is very complex and challenging, breaking it down can help you stay motivated. It makes things more sustainable and attainable.

4. Make sure the difficulty level matches your ability. You want your goals and activities to be reasonable. It should not be too easy, because you will get bored. It should not be too difficult, because you will get frustrated.

KNOWING THE PITFALL OF EXCUSES

Unsuccessful people often have good reasons for not hitting their goals. Successful people use those same reasons as their motivation. Practice transforming your excuses into motivations. Here are some examples:

1. I can not give up. I have to do this for my children.

2. I have to study harder, so that I can properly teach my students.

Image Credits: unsplash.com

What are you hustling for? Motivation is strongest when it comes from within. Let me close by highlighting what Don Wilder once said: “Excuses are the nails used to build a house of failure.” Build a house that you deserve.

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12 Fun Facts of 2020

2020 has been a year unlike any other. With more time spent at home amid government restrictions and lockdowns, consumers increasingly turned to e-commerce for all their needs while staying home. 

Across the region, consumer behaviour shifted drastically and many interesting purchasing trends emerged. Some of the most popular products include masks and hand sanitizers, big-ticket items like iPhone 12, gaming consoles, and yoga mats. 

  • Thailand: Air fryers gained popularity as people became more health conscious during the pandemic
  • Indonesia: Body lotion was widely promoted by many micro influencers on social media platforms, leading it to be the best-selling product in Indonesia
  • Singapore: With Singaporeans’ constant love affair with bubble tea, it comes as no surprise that it emerged as Singaporeans’ top favourite product
  • Malaysia: Milo is a household staple among Malaysians, and many purchased it online from the comforts of their homes amidst social distancing measures
  • Philippines: Due to an increase in demand for electronic gadgets due to homeschooling and work-from-home arrangements, Shopee’s wide assortment of bluetooth earphones had been extremely well-received by consumers in the Philippines
  • Vietnam: Mothers have been tapping into the convenience of e-commerce to purchase necessities for their children, especially powdered milk formula 
  • Taiwan: As people avoided in-person social gatherings, playing Animal Crossing on the Nintendo Switch became a popular way for people to meet up virtually while spending time at home, with more than 10,000 copies of Animal Crossing sold in less than 2 weeks after its release

As Shopee celebrates its 5th birthday with the 12.12 Birthday Sale, here are some key achievements and milestones across its seven markets – from taking steps to build inclusivity in the workplace, increasing consumer engagement both on and off the app, onboarding more brands for a wider variety of products, continuously finding ways to innovate for both sellers and shoppers, and more.

As 2020 draws to a close, seize the chance to grab your festive gifts during Shopee’s 12.12 Birthday Sale, with Daily 30% Cashback, Million $ Discount deals, and Midnight Brands Flash Sales. 

Happy Holidays!

 

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Here are 6 not-so-common grains that are low in carbohydrates

Ancient grains

We know too well what it feels like when planning your meals while on a strict diet. Folks who are searching for high fibre grains that contain a lower number of net carbohydrates will find this article useful.

As you’re probably aware that top grains that are low in carbohydrates include oats, quinoa, and barley, we will exclude them in this write-up. Instead, we will delve into six not-so-common grains that are low in carbohydrates to offer some alternatives.

#1: Bulgur
Bulgur

Image Credits: Cooking Light

Bulgur wheat is a regularly used ingredient in many traditional Middle Eastern recipes. The nutritious cereal grain is made from dried, cracked wheat and its texture when cooked is very similar to that of quinoa.

It is easy to prepare and a good source of manganese, iron, magnesium, and B vitamins. In 182 grams of cooked bulgur, there are only 25.5 grams of net carbohydrates, thus making it one of the lowest carbohydrates whole grains available.

#2: Millet
Millet lemon rice

Image Credits: archanaskitchen.com

Millet is an ancient grain that is widely consumed in developing countries throughout Asia and Africa. Other than a source of food for humans, it’s also used as livestock and bird feed.

Thanks to its high levels of antioxidants and polyphenols, it may help prevent chronic illnesses like type 2 diabetes. Not forgetting to mention that it’s also a good source of vitamins and minerals like phosphorus, magnesium, and folate.

More importantly, 174 grams of cooked millet contain only 39 grams of net carbohydrates! If you want to load up on calcium, opt for finger millets because it has one of the highest calcium content among cereal grains. To be exact, just 100 grams can provide 13% of the Daily Value (DV) you need.

#3: Couscous
couscous-salad

Image Credits: thecozyapron.com

Couscous originates from the Maghreb, also known as Northwest Africa. It’s a processed grain product made from semolina flour or little balls of durum wheat.

Those familiar with this type of grain will know that there are three main types – Moroccan, Israeli, and Lebanese. If well-cooked, it should appear light and fluffy. You can add it to your bowl of greens or serve as a side dish with meats.

Relatively low in carbohydrates, 157 grams of cooked couscous are packed with only around 34.5 grams of net carbohydrates. Additionally, it’s also a great source of selenium, a trace mineral that contributes to heart health, thyroid function, and immune health. Consuming it can also boost your intake of other important micronutrients such as pantothenic acid, manganese, copper, and thiamine.

#4: Spelt
cajun spelt

Image Credits: Food Network

Spelt is a type of wheat that’s also known to many as dinkel wheat or hulled wheat. It was popular in parts of Europe from the Bronze Age to medieval times but was not that well sought after during the 19th century.

We want to put it upfront that spelt is high in gluten and therefore unsuitable for people on a gluten-free diet. But studies have shown that eating whole grains like spelt may help lower risk of heart disease, type 2 diabetes, and selected types of cancer.

Looking at its nutritional value, 194 grams of cooked spelt contain about 44 grams of net carbs and 7.5 grams of fibre. It also has small amounts of calcium, selenium, and vitamins B1, B6 and E.

#5: Wild Rice
wild-rice-salad

Image Credits: Serious Eats

Wild rice is a type of whole grain eaten mainly in North America and China. It’s currently still harvested as a grain and considered a delicacy in North America.

Contrary to its name, it does not belong to the family of rice. Though it looks and cooks like other types of rice, it is a species of grass with edible seeds reminding people of rice. It also tastes stronger and is higher-priced.

164 grams of cooked wild rice contain only 32 grams of net carbohydrates with overflowing health-promoting antioxidants. It’s also rich in nutrients like zinc, vitamin B6, and folate.

#6: Popcorn
popcorn

Image Credits: onceuponachef.com

To wrap things up, we have popcorn! The first image that comes to mind when popcorn is brought up is movies. Often thought as a snack, it is technically a whole grain and thus carries considerable amounts of essential nutrients.

14 grams of popped popcorn only has 6.5 grams of net carbohydrates, thus making it one of the most favoured low-carbohydrate grains among dieters. It is also low in calories and high in B vitamins, iron, magnesium, and phosphorus.

Eating popcorn in moderation may help with weight loss because it promotes feelings of fullness. Based on a study conducted, 15 calories of popcorn were found to be as filling as 150 calories of potato chips.

But before you rush down to get your bag of popcorn, be mindful that pre-packaged microwave varieties may be harmful. One reason is that they can contain diacetyl, a chemical found in artificial butter flavouring. Experiments involving animals have revealed that breathing in diacetyl damages airways and causes lung diseases.

Another explanation is that many microwave popcorns are made using hydrogenated or partially-hydrogenated oils, and they contain unbeneficial trans fats. This may result in an increased risk of severe diseases such as heart disease.

The best advice in this context? Make your munchies or meals from scratch, so you’re fully conscious of what you put into your body.

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10 Powerful Micro Habits That Can Change Your Life

Habits are powerful. From cycling every morning to praying every night, habits are frequent patterns of behaviors that reflect who we are. It is the selective repetition of activities that shapes our lives. Inevitably, our habits become significant parts of our lifestyles.

We often fail at building habits by setting unrealistic and unsustainable goals. Starting small makes habit building more manageable. Benjamin Hardy compares this concept (micro habits) to compounding interest. When given choice, people would opt to take a million dollars in the bank as opposed to a cent that doubles in value over the course of the month. What most people do not realize is that they will get more payout by taking the second option.

He said: “The doubling penny actually ends up being $10.7 million dollars. Yet, the majority of the growth happens at the very end, and most people aren’t patient enough for the big return. The live for the moment culture of today stops people from investing.”

Micro habits can change your life. It is up to you to strategize which habits you are willing to integrate in your routine. Here are some of the examples.

#1: WRITE A PARAGRAPH

Whether you are building a robust business plan or a non-fiction book, start by writing a few sentences each day. Make it a goal to write a paragraph by the end of the week. The momentum will build on its own and you will find yourself effortlessly writing more and more as the days go by. In fact, I have written my second book in less than two months. Beginnings are always the hardest.

#2: LISTEN TO UPLIFTING PODCASTS OR SONGS

Open your Spotify or music app and listen to podcasts and songs that inspire you. Children typically benefit from having background music while they learn. You may consider listening to a financial podcast as you travel to work. Great music can put you in an energized working state.

#3: RESPOND TO TEXTS AND EMAILS

As much as possible, respond to important emails and texts as they come in. This way, you will not be left with a backlog of tasks to attend to.

#4: BE LESS REACTIVE

Train your mind to be calmer. When you see or hear something that immediately frustrates or upsets you, avoid reacting first. Analyze your thoughts and take a deep breath. Learning to take small pauses will help you figure out where your emotions come from and what your next action should be.

#5: PREPARE FOR YOUR NEXT DAY

Always come to work or school prepared. Prepare for the next day by allotting a few minutes of your night routine to preparation. Make a simple list of the things you need to bring or tasks that you need to accomplish tomorrow. Then, plan your attire. This can take you about 5 to 10 minutes.

#6: TAKE A POWER NAP

A power nap that can span for 15 minutes is all you need to get back to your optimum performance. It is a skill that you can master for a period of time. You will find yourself accomplishing more by napping once or twice a day.

#7: PRACTICE SAYING “NO”

Our energy levels are limited per day. More often than not, you will come across some of the most demanding people. Ensure that you spend your energy to the things and people that you truly care about. Do not feel bad for saying “no”. Ultimately, it is a means of self-preservation.

#8: DRINK MORE WATER

It is recommended to drink about 8 cups of water a day. Just focus on drinking one more glass a day. Then, it will become a part of your routine.

#9: EAT ONE LESS UNHEALTHY SNACK A DAY

It is easier to skip one unhealthy snack a day than to overhaul one’s entire diet. Focus on one unhealthy item that you can live without that day. Just one!

#10: CELEBRATE SMALL WINS

This year has been all about counting our blessings. Big wins do not come by often. Boost your morale by celebrating small wins. There is a reason why people rush to go to the game’s “boss level”. We constantly want to be rewarded. So, every time a small positive event happens in your life, consider it a “win”. You may treat yourself to a hearty lunch or write it down in your “success journal”.

Image Credits: unsplash.com

Celebrate small wins. You deserve it!

Sources: 1 & 2

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A psychologist reveals 4 key ways you can use to embrace critical feedback

two woman having a meting

Critical feedback can be daunting for some. Since we’re talking about criticisms here, it’s easy to get defensive over it. But take a more profound examination, and you will probably agree that constructive feedback is the ‘true friend’ that identifies the gaps between who you are and the improved version of who you want to be.

Dr Tomas Chamorro-Premuzic, a psychologist, author, and entrepreneur, points this out as a paradox. He shares that most people are happy to receive positive feedback, but it is the negative ones that enable us to be better.

This is because if you think you are already on the right path, then there would be a lesser desire to brush up on your current skills. To avoid potential conflicts, some companies have even attempted to remove negative feedback from performance reviews.

So the question is, do you want an upgrade? Or are you happy with where you are right now with all the compliments flooding your way? If it’s the former, we’re so glad for your willingness to change.

We’re not going to promise that you will leave this article feeling like you’re ready for a self-improvement journey. Criticisms hurt and we’re not going to lie. But it’s something to embrace if you want to tackle your weaknesses and bridge the gaps.

Want to walk out of your self-protective instincts now? Take it from Dr Tomas on the four key ways you can use to embrace critical feedback.

#1: Search for a right mentor
two persons having a discussion

Image Credits: unsplash.com

Don’t be alarmed by the word ‘mentor’. Dr Tomas points out that the right person should be someone with experience in the area you’re keen to make a change in. He or she could be someone who knows you well, has seen your growth, or aware of the skillsets or talents you want to build.

In our current prosocial society, it’s getting difficult to find someone willing to provide critical feedback. “For all the talk of authenticity, if you go about telling everyone what you really think, you will have no friends and your colleagues will hate you,” said Dr Tomas.

That’s like hitting the bull’s eye, isn’t it? What you need is someone who is fearlessly psyched to tell you what you need to hear. Note the difference between what you want to hear and what you need to hear.

#2: Find proper questions to ask
a man asking a question

Image Credits: unsplash.com

Finding the right mentor to receive feedback is already not a simple task. If you want to make it easier for your mentor to give you an appropriate assessment, ask pertinent questions.

Avoid asking short questions like these:

  • “How did I do?”
  • “Was this okay?”
  • “Did I do a good job?”
  • “Did you like what I did?”

Instead, ask:

  • “What would you have done differently?”
  • “What are the two things that they didn’t like so much?”
  • “If you can change one thing about X going forward, what would that be?”

Also, mean what you say. If you’ve made known that you wouldn’t take it to heart, then don’t take it personally. Value their honest response and see it as a way to help you get better, even if you don’t immediately agree due to a defensive stance.

Dr Tomas states that the right mentors should help improve your ability to identify blind spots and critical areas for improvement. As a mentee, always be thankful.

“Feedback is always a gift, and there is no bigger gift than constructive critical feedback because it is daunting and risky to provide it. There is a higher cost to honest negative feedback than fake positive feedback, but the former makes you much better than the latter,” he adds.

#3: Receive comments and act on it
Take action

Image Credits: unsplash.com

Have you ever advised upon a request only to find out that the other party has turned a deaf ear? If you understand how frustrating it feels, don’t do the same to your mentor. 

Receive critical feedback and reciprocate the time and effort spent by committing to change. Then, share your action plans with your mentor to involve them in the process. Knowing that you’re taking their constructive comments seriously is also a form of motivation for your mentors to provide you with more guidance going forward.

“When someone asks you for help, and you offer your honest views, even though you know it may hurt them, there is nothing more rewarding than seeing them make a positive change based on what they heard. Making others better is a wonderful achievement,” Dr Tomas remarked.

#4: Get more feedback to monitor progress
portrait-of-confident-young-asian-woman-calling-by-mobile-phone

Image Credits: HealthHub

If you’ve followed through the strategies so far and managed to gain and act on the criticisms given to you, don’t just stop there. Politely ask your mentors for more valuable critiques so you can track your progress.

To put it simply, Dr Tomas says the process should look like this:

  • Get critical feedback
  • Make an effort to change
  • Get more feedback to monitor progress

He also illustrates this strategy using a weighing scale. When you think you’ve put on weight recently thanks to the work-from-home routine, you put yourself up on a weighing scale. Seeing the figures got you motivated on losing weight, so you change up your diet or start exercising more often.

But do you stop there? No. To measure your success, you go up on the scale again to track your weight. The idea here is that you don’t just repeat the process once or twice, but as often as you can to monitor your development.

In conclusion, be aware that even the most talented people are a work in progress. Yes, criticisms are painful; nonetheless, it is also a positive force for change and the fuel to be better. Those who are seeking growth should learn to welcome useful negative feedback with open arms.

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