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Bad Bosses Bark Out Orders, Good Bosses Coach Their Teams

Bad Bosses Bark Out Orders, Good Bosses Coach Their Teams

The 80/20 rule roughly states that the 80% of the value of what you are doing will be derived from the final 20% of the effort you put in. If you apply this principle to the task of leadership, that final 20% falls to the role of being a Coach. As leaders, we can learn that first 80% from blogs and books until we reach the last 20% gray area, coaching.

Effective coaching can make the team grow fast through self-reflection

While a Leader focuses on the here and the present, the coach is concerned with focusing on the future (what do you need to do) and the past (what could you have done better).

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Think of a good sports coach – they will discuss strategies with their team before they take the field and talk to them on the bench, but when they are on the field, they are not running beside them telling them what to do, that’s the role of the on the field Leader. Some leaders struggle with moving from a hands-on leadership to a coaching model where they can no longer control and/or influence the outcome but instead must sit back and watch the employee’s action unfold for themselves and work with them, post actions to set them up for success the next time.

In working with employees there are three tenets where a Coach needs to focus on to be successful.

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A good coach listens before speaking

A coach needs to listen to their employee before they speak. The easiest way to get this conversation going is to ask them “What do you think?” and wait and wait and wait. A good coach will not respond for at least 10 – 15 seconds and if nothing is said will simply reiterate the question or rephrase it. But they will not offer up their opinions or ideas until they have heard from their employees and have had them establish the direction for which the communication will occur.

By letting your employees speak first, the coach has established a level in trust in putting the needs and thoughts of the employee’s before their own with the hope that the employee can be more forthcoming in their responses. By introducing the “awkward pauses” of silence the employee will begin to realize that the onus is on them to speak first before either can move forward.

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A good coach asks the right and necessary questions

There are no right questions – there is only the coach and the employee – trying to establish a relationship of trust from which they can continue to build on. In the role of coach, when working with an employee, I will always have a notebook (not laptop or phone) with me to record what they are saying so I can start to draw the lines of the cause of any issues they might be having and filter out the symptoms. Visually this helps me so I can see everything laid out but this also helps the employees I talk to for one reason – “they can see everything I am writing is about them and this piques their interest”. If I were to record everything they were saying on my laptop or phone it would have a very different affect – on my laptop, there is a barrier between us where they cannot see what I am doing and only assume that my furious typing is for them, with a phone, the device is so small and close to my face, for all they know I could be playing a game.

If you don’t have a notebook, use a markerboard, this is another great tool that not only let’s you visualize the issues and determine the questions you need to ask and the cues you need to prompt for but let’s the employees see the pattern in their words to perhaps start asking their own questions.

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A good coach becomes the guide for others

The evolution of leadership is that of a guide. A guide knows the lay of the land and has a good idea of what should be done but they are there in a supporting role, they are there to bring the group back on track should they stray, they are not there to lead the way and do it all. Think back to the last time you had a guide on a trip – did they tell you everywhere you needed to go, where to step, what do to and what to eat? No, they gave you suggestions on directions, steered you when you veered off the path a little too far (but giving you room to explore) and only jumped in when you were about to eat something poisonous.

The same applies to a coach and employee relationship. The coach is there as a guide to help insulate the employee from catastrophic failure while letting the employee wander and try new ideas that could lead to some level of success or failure.

A good coach knows when to step back and urge an employee to give their idea a whirl, protecting them from the fall.

If you’re in a coaching relationship, either as the employee or the coach, and these principles are not in place, you will have a hard time establishing the level of foundation and trust necessary to help your employees grow. It’s from this foundation, this navigation of the grey areas that the really great coaches thrive in and turn good employees great. If done properly, the success of this relationship will be realized when the employee being coached has grown into a leader able to recognize that their success as a leader and as their team will not be measured by their overall deliverable strategy but by their ability to coach their employees through that final 20%.

More by this author

Greg Thomas

Software Architect

Successful People Aren’t Luckier Than Everybody Else, They Just Know How to Make Good Decisions To Be a Better Person, We Need to Go Through 5 Stages of Changes Bad Bosses Bark Out Orders, Good Bosses Coach Their Teams Your Routine is the Key to Achieving Your Goals Why you need a Weekly Reset

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Last Updated on February 21, 2019

7 Natural Memory Boosters That Actually Work for All Ages

7 Natural Memory Boosters That Actually Work for All Ages

Forgot a name? Misplaced your keys? Taking longer to find the right words? Don’t panic. There’s plenty you can do to improve your memory.

You’re probably expecting us to reveal 7 little known and newly discovered herbs from the forests of the Amazon, the peaks of the Himalayas and the Arctic tundra. No such luck.

Despite Americans spending hundreds of millions of dollars a year on Ginkgo Biloba, Ashwagandha, Periwinkle, Bacopa, Vitamin B’s, Omega 3’s and memory boosting supplement cocktails, there is very little scientific evidence they actually work. [1]

Instead, we’re going to offer you 7 completely natural memory boosters, backed up by scientific research. It may take a little more effort than a magic memory pill, but the benefits will transcend your memory and improve your overall quality of life as well, making you more fit, energetic, happy and sharp.

How Do We Remember?

The first process in remembering is creating a memory.

This is where our brain sends a signal, associated with a thought, event or piece of information our mind is processing, over our brains neural pathways, called synapses.

Think of our neural pathways like roads and information like trucks. The better the roads, the more trucks can be driven.

The second step in remembering is memory consolidation.

Consolidation is when the brain takes that thought, event or piece of information and actually stores it in the brain. So now we’re talking about taking delivery of the trucks and storing its contents in the warehouse.

Consolidation helps us store information and label it properly, so its organized and easy to retrieve when needed.

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The last step is memory retrieval.

That’s the step whereby we try to retrieve the information stored in our brains. You know when you have the name of someone on the tip of your tongue.

You have the information; it’s been stored, but you just can’t find it. Our memory recall is typically better the stronger the memory is and the more often we’ve used it.

Memory decline is a normal part of aging. However, new scientific research is discovering many new ways for us to improve memory creation, consolidation and retrieval–no matter our age.

7 Natural Memory Boosters

So how to work on memory and boost your brain power? Here’re 7 brain boosters backed by science that you should try:

1. Aerobic Exercise

Aerobic activity is about as close as we get to a magic pill for our memories. Exercise helps your brain create new capillaries and brain-derived neurotrophic factor (BDNF) which creates new brain cells and connections. To put it in plain english, aerobic activity changes our brains and helps it grow.

Studies have shown that exercising increases the size of the hippocampus and improves memory. In fact, even if you start exercising as an older adult, you can reverse cognitive decline by 1 to 2 years and protects against further decreases in the size of the hippocampus, which is essential for memory. [2]

In another study, reviewed by Dr. Ian Robertson of the University of Dublin, they looked at a group of people of 60 years and older, who engaged in “active walking” for four months.

They compared them with another group of people who only stretched over the same period of time. After testing both groups before and after the 4 month period, the walkers improved their memory and attention considerably more than the stretching group.

So which exercises are best and how much do we have to exercise?

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Turns out, it doesn’t really matter whether you run, swim, row or bike. What does matter is that you push yourself beyond your current abilities, keep doing more, keep getting better. Set yourself short term goals and keep pushing the goal posts.

2. Sleep

You need your sleep. The deeper the better. Sleep helps improve your procedural memory (how to do things, like how do I navigate my iPhone) and declarative memory (facts, like what’s my password). [3]

Even short naps from 6 to 45 minutes have been shown to improve your memory. In one Harvard study, college students memorized pairs of unrelated words, memorized a maze and copied a complex form. All were tested on their work. Half were then allowed to take a 45 minute nap. They were then retested. Those who took a nap, got a boost in their performance. [4]

Another study showed that getting REM (deep) sleep can increase your memory and mental performance by 33% to 73%. Getting a deep sleep helps the brain consolidate memories through dreams and “associative processing”. However, the study also revealed that heart rate variability in deep sleep also contributed significantly to increased memory performance. [5]

3. MIND Diet

Healthy eating, particularly more dark colored fruit, vegetables and oily fish has been shown to improve memory and stave off cognitive decline.

The MIND diet is proven to reduce the risk of dementia. It’s a mix of the popular Mediterranean diet and the low blood pressure DASH diet. [6]

The study kept track of the diets of almost 1,000 older adults. They were followed for an average of 4½ years.

The study concluded that “people whose diets were most strongly in line with the MIND diet had brains that functioned as if they were 7½ years younger than those whose diets least resembled this eating style.”

The study also showed that people who followed the MIND diet in the study reduced their chance of getting Alzheimer’s disease in half.

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So what does the MIND diet consist of? Lots of vegetables, leafy greens, nuts, berries, beans, fish, poultry, olive oil, whole grains and wine.

4. Relax

We all know that stress is bad for our health. It can raise our blood pressure, impact our immune system and interrupt our sleep. Stress also impairs our memory.

When our body gets stressed, it releases cortisol into our blood stream, which can cause short and long term physical changes to the brain. While cortisol has sometimes been shown to cause increases in short term memory, it can actually decrease our long term recall memory.

To help reduce the stress in your life, try relaxing with meditation, yoga or breathing exercises. Unplug–even for just a few hours. Stop checking your emails, social accounts and news. Release some endorphins with some exercise.

Bottom line, the more anxious and stressed we are, the less clearly we think, the poorer our memory works.

5. Continuous Learning

The mind is like a muscle. The more you challenge it, the stronger it gets. The more you learn, the more you can learn.

Research shows that learning can actually change the physical makeup of your brain. Not too long ago, we used to think that you were born with a fixed amount of brain cells, which declined with age. New research now shows that we can actually increase the number of brain cells we have throughout our life.

Aside from staying physically active, learning new skills and studying can actually keep our brains healthier. Consider taking a continuing education class, studying a new language, learning a new instrument, playing new card games. [7]

Studies show that the more complex the task, the more benefits for your mind. Simply showing up to class is not enough. You need to be actively engaged. Anything that forces you to focus and learn something new and get out of a rote routine will help you sharpen your mind and boost your memory.

6. Stay Social

The more deep and meaningful social connections you maintain, the more you protect your brain. Bottom line, the more friends you have, the more people you work with, the more you’re forced to use your brain.

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Social isolation and loneliness are significant risks of dementia. Without interacting with others, our brains wilt. Isolation and loneliness lead to depression, physical and mental decline. [8]

In a 2016 study published in Frontiers in Aging Neuroscience, seniors with a full social calendar did better on memory, reasoning, and processing speed tests. [9]

What to do?

Party! Seriously, get together with friends as often as possible. Have family dinners. Choose social activities or sports like tennis, golf, cards or go for walks with a friend. Bottom line have fun, build meaningful social relationships and stay connected. Not only will it make your mind sharper and your memory better, you’ll be happier, too!

7. Wakeful Rest

This one is getting harder and harder to do. In a world where we can’t sit on a bus, go up an elevator or go to the bathroom without our phones, doing absolutely nothing to distract our minds is becoming increasingly difficult.

But, the results are in. Doing nothing is great for your memory. Quietly resting for 10 minutes, after you learn something will help you remember and help you create more detailed memories. [10]

What we do minutes after we learn something new has a significant impact on how well we retain the new information. In another study, it didn’t matter what you did after you learned something new, as long as you weren’t distracted by outside factors. In other words, you could be thinking of your day, making a grocery list, or thinking of a story. In either case, wakeful rest for a period of 10 minutes helped the brain process and consolidate your memories so that you were better able to recall the information at a later date. [11]

Conclusion

You don’t have to spend a dime on cocktails and supplements promising a quick boost to your memory power. There is very little conclusive scientific evidence suggesting supplements will help improve the memories of healthy individuals–not for Ginkgo Biloba, Vitamin B, fish oils, Vitamin D, Folate or other supplements claiming they a secret formula.

There are far cheaper and more effective ways to boost your memory: exercise, rest, eat well, learn, love, laugh and relax. Who wouldn’t want that prescription?

More Resources About Boost Brain Power

Featured photo credit: Unsplash via unsplash.com

Reference

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