Highly ineffective people develop some pretty bad habits. When they engage in these bad habits, it sets their life up for failure.
1. Not Taking Responsibilities Seriously
Ineffective people don’t take life’s responsibilities seriously.They’re likely to show up late for work or not show up at all for a meeting with friends. They may cancel at the last minute or frequently forget about appointments.
2. Overanalyzing Everything
Ineffective people spend too much time thinking and not enough time doing. They think about the same things over and over again. They may re-play past events in their mind or may worry about what others think of them. Instead of taking time to plan, prepare, and set themselves up for success, ineffective people spend time thinking too much.
3. Not Prioritizing What to Do First
Ineffective people don’t properly prioritize their to-do lists. They may focus on things that don’t need to be done for weeks or allow small tasks to take up the majority of their time. As a result, they may not get the important things done on time.
4. Looking for the Bad News
Ineffective people look for the downside in everything. They overlook the positive things that happen and instead, only notice the negative. They dwell on all the things that have gone wrong and often magnify their problems.
5. Refusing to Accept Advice
Ineffective people refuse to accept sound advice from loving and caring friends and family. They also refuse advice from professionals and experts. They often think that what works for others won’t work for them because their situation is so much different.
6. Wasting Time Unknowingly
Ineffective people often have no idea where their time goes. They often waste a lot of time looking for misplaced objects, starting and stopping projects, or engaging in useless activities. Ineffective people are more likely to watch endless hours of TV, sleep longer hours, and get less accomplished.
7. Not Setting Goals
Ineffective people often lack direction in life. They don’t establish goals and often say they aren’t sure what they want. Instead of trying to develop a plan for what they could do next, they often just stop doing anything. As a result, they remain stagnant and don’t achieve success with their relationships, career, or finances.
Ineffective people often spend a lot of time looking for misplaced objects because they lack basic organizational skills. Their paperwork is often a mess, and they usually suffer consequences, such as late paid bills. They may waste a lot of time hunting for online passwords and may waste money buying things they already own but can’t find.
9. Expecting the Worst
They always expect the worst to happen. They often imagine disastrous results. Often, their pessimistic outlook can become a self-fulfilling prophecy.
10. Giving Up When the Going Gets Rough
Ineffective people often give up easily when things get tough. They take the approach of saying, “See, I told you that wouldn’t work,” when something goes wrong. Instead of problem-solving strategies to overcome obstacles, they often view barriers as impossible hurdles to overcome.
11. Expecting Others to Help Them
Ineffective people don’t tend to ask for help appropriately. They do, however, expect that others should just drop everything they’re doing and help them at all costs. They may become angry when a friend refuses to miss work to help them move or may become angry when a sibling won’t loan them money again.
12. Doing Everything at the Last Minute
Ineffective people area always a day late and a dollar short. They’re often scrambling to pay bills at the last and are running out the door at the last second to get somewhere. As a result of their last minute approach, they may become overwhelmed by small every day stressors, such as heavy traffic.
Workplace stress is a modern epidemic. More than one-third of American workers experience chronic work stress. This is estimated to cost American businesses up to $300 billion a year in lost work hours and medical bills.
Clearly, if you’re suffering from work stress – you’re far from alone. But, work stress isn’t inevitable.
In this article, I’m going to help you identify the root cause of your stress and suggest the most suitable ways to cope with job stress so you can become a happy and productive worker again.
Certain factors tend to go hand-in-hand with work-related stress. The causes of stress include:
Too much work – you feel overwhelmed by your work and find yourself saying: “There are not enough hours in the day!”
The job is too easy, not challenging or inspiring – this is where boredom (which is stressful) sets in.
Pressure from co-workers or lack of social support – colleagues are not helpful or only care about their own tasks.
Little praise and lots of criticism – this is where a lousy manager uses constant criticism to ‘try’ to motivate you.
Very demanding or competitive working culture – sales departments often fit this category.
Not having enough control over job-related decisions – this is when people try to micro-manage you.
High expectations on yourself or seeking perfection – while it’s good to do your best, being a perfectionist can be a powerful stress generator.
Low salary – if you work hard but receive slim financial rewards, you may start to feel downhearted, frustrated and stressed.
The Negative Effects of Stress on Your Mind and Body
Chronic stress is bad news for your mental health and physical health. These are some health symptoms of stress:
If stress hormones are triggered in your body for extended periods, they can lead to increased physical aging. This is because stress makes your cells look and act older – and this is reflected in your physical appearance.
In addition to the negative effects on your body, stress also has a significant influence on your brain – negatively impacting your daily performance.
I recommend you watch the 4-minute video below to see just how stress can wreak havoc on your brain and your performance:
How to Cope with Work Stress (A Step-By-Step Guide)
You don’t need to be a victim of work stress. Here’s how to manage stress in the workplace:
1. Set aside some time for planning
If work has become too much for you, and you’re constantly falling behind… stop! Instead of trying and failing to catch up, you’d be much better off spending some time thinking about your goals and how your prioritize your tasks.
For instance, if your initial goal is just to get on top of your work (probably for the first time in months), then take 10 minutes to think clearly and deeply about how you can achieve this. Most likely, you’ll be able to come up with tasks that you need to complete to reach your goal. And once your goal and tasks are clear in your mind, you’ll be ready for the second step.
2. Align your tasks with your goal
Just knowing your goal and associated tasks is not enough. Many people reach this stage but still fall behind with their work and fail to achieve their goals.
The secret is to understand which of your tasks should be high priority and which ones can be done when you have spare time.
For example, checking your inbox every 20 minutes may seem to be a productive task for you, but in reality it acts as a constant distraction and productivity killer. Instead, you’d be better off setting aside 30 minutes in the morning to check your emails and 30 minutes in the afternoon to do the same.
By doing this, you’ll free up the bulk of your day for tasks that can help you reach your goal. These tasks are likely to be things like: writing a business proposal, creating a PowerPoint presentation, and finishing an important project.
How to tackle specific work stressors? I recommend the following method that WellCast introduced:
Take a piece of paper and divide it into three columns. At the top, write remove in the first column, change in the second and accept in the third.
Next, think of the stressors that are getting to you the most. Perhaps it’s your paycheck; it might be way smaller than you’d like or feel that you deserve. Don’t worry, this is your chance to break free from the stress surrounding your low pay.
To try to change your salary by asking for a pay rise
To accept that your salary is okay for you
You may be surprised at what thoughts come into your mind. Don’t reject them, but allow yourself time to be clear on how you’d like to proceed.
If the status quo feels good to you, then write “paycheck” in the accept column. If you decide you want to increase your salary but stay in the same company, write “paycheck” in the change column. And finally, if you decide the time is right to seek a new opportunity at a different organization, then write “paycheck” in the remove column.
By being decisive in this way, you’ll immediately feel freer and in control of your destiny. And your stress levels will begin to trend downwards. All that remains is to set yourself a clear goal of what you want to achieve and how you’re going to do this.(Luckily, steps #1 and #2 above will help you out!)
Of course, if you have multiple work stressors, then use your remove, change or accept sheet to work through all of them. It will be time VERY well spent.
4. Create positive relationships at work
One key to improving your ability to manage stress is being able to accept help from others. Not only does it alleviate negative circumstances by simply distracting you and creating a buffer between daily tasks and their negative connection, it will provide a sense of support and relief.
Make an effort to create friendships with your colleagues. Go to the after-work happy hour or just ask a colleague out for coffee at lunchtime. Not only will you have someone to confide in, but you will start to associate positive feelings to work.
Forming a healthy relationship with your manager or supervisor is also a good way to alleviate stress. Positive, two-way conversations about where you stand in your job, being honest about how you feel, and working together to make a plan of action in terms of improved work conditions and expectations are paramount. This will lead to opening up and receiving the necessary resources you need to support or help you.
5. Take time out for yourself
Anyone can get overwhelmed when stress occurs at work, and this can spill into other areas of your life. This is why it’s important to clock out mentally from your job from time to time.
Take time off to relax and unwind in order to regain your energy and come back to work invigorated. Make sure you actually do something you enjoy like spending time with your kids or partner, or visit that country you’ve always wanted to explore.
If taking time off work isn’t possible in the midst of your stress, take scheduled breaks throughout your day. Sit quietly somewhere or do some stretches to get your blood flowing like in the example below:
6. Take mindful action towards your health
The irony of stress is that your healthy habits can take a backseat. Maintaining and even improving your health will keep your stress under control. Here are some ways to keep you physically fit:
Eat healthy foods. Make sure your diet is full of foods that provide your body with sufficient nutrients. Eat more fruits and green vegetables, whole foods, omega-3 rich fish, and seeds such as flax, chia and hemp. These types of food ensure your body is working optimally to cope with its stress mechanisms.
Avoid unhealthy foods. This is obvious, but it’s these kinds of food you reach for in times of stress and negativity. High fat foods such as cheese and red meat cause sluggishness and tiredness. Foods high in refined sugars like biscuits, chocolate bars, and bread can be convenient snacks, but they cause you to crash and burn. Same with caffeinated drinks such as coffee and sodas – these are just ‘band aid’ habits that interfere with your ability to sleep.
Exercise regularly. Endorphins are the best for counteracting stress, and what better way to release them than doing physical exercise. Exercise creates a distraction and helps you get your thoughts back together in an orderly way. Start a new exercise regime – whether it’s running, swimming, cycling or walking to work. Getting your blood and endorphins flowing will make you feel happier.
Everyone encounters stress at work. It’s a natural and normal human reaction. The difference between letting the stress overcome you and coping with it is getting a head start by creating a positive environment and lifestyle.
Counteracting stress is both an inside and outside job. Focusing on improving your health will create a positive mind able to react better. Forming positive relationships with certain people around you will give you emotional support.