Business »

Oct 01

Mental Health vs. Mental Fitness: Why We Should Work Our Brains as Hard as Our Bodies

By Ryan Avery Business, Communication, Leadership, Motivation, Personal Growth No Comments

Mental Health vs. Mental Fitness: Why We Should Work Our Brains as Hard as Our Bodies

The first time I heard someone mention metnal fitness (in relation to mental health) was Simon Sinek. In recent years, there’s been a growing awareness about mental health, and rightfully so, however very little has been talked about in relation to mental fitness. And to me it is as important as physical health. While mental health is about managing mental illness and emotional well-being, mental fitness is all about strengthening the mind—building resilience, sharpening focus, and improving cognitive endurance. Like physical fitness, mental fitness requires consistent effort. Here’s why working our brains out is as essential as hitting the gym and how we can make that happen.

The Difference Between Mental Health and Mental Fitness

Mental Health: This term refers to our emotional, psychological, and social well-being. It includes managing stress, how we think and feel, and how we navigate life’s challenges. Mental health can be affected by trauma, stress, genetics, and lifestyle, and it often requires professional support when someone is dealing with mental illness, like anxiety, depression, or other mood disorders.
Mental Fitness: Mental fitness is about proactively strengthening the brain, much like we do with our muscles. It focuses on cognitive abilities like memory, attention, focus, and emotional regulation. Building mental fitness helps us not simply respond better to stress and challenges but also enhances our overall cognitive capacity and emotional intelligence.

Why Work Out Our Brains?

Like your body, your brain needs regular stimulation to stay sharp. We wouldn’t expect to run a marathon without training our body, right? The same goes for our mind. If we want mental clarity, better focus, and resilience to stress, we’ve got to work for it.

Builds Resilience: A well-trained mind handles stress and adversity better. By challenging our brain regularly, we enhance its ability to cope with tough situations and bounce back from setbacks more quickly.
Improves Focus and Productivity: Mental fitness exercises improve cognitive functions like focus, memory, and problem-solving skills. This means better performance at work, in social settings, and in our personal life.
Emotional Stability: As physical exercise releases endorphins, strengthening your mental fitness can help regulate emotions, keep our mood balanced, and reduce the likelihood of feeling overwhelmed by stress or anxiety.
Prevents Cognitive Decline: Regular mental workouts help protect against age-related cognitive decline. Keeping the brain active and challenged slows down the onset of dementia and other neurodegenerative diseases.

How to Work Out Our Brain

Here are some effective ways to build our mental fitness:

Practice Mindfulness and Meditation: Mindfulness exercises help enhance our awareness and focus. Meditation trains our brain to control our thoughts and emotions better, reducing stress and increasing clarity. Start with 5-10 minutes a day and gradually increase.
Learn Something New: Challenge our brain by learning a new skill or hobby. Whether it’s picking up a musical instrument, learning a new language, or trying a new craft, our brain forms new neural connections, strengthening its capacity for learning and problem-solving.
Physical Exercise: Believe it or not, physical exercise benefits mental fitness. Cardiovascular activities increase blood flow to the brain, which enhances memory and cognitive function. Yoga and Tai Chi are also excellent for both mind and body coordination, although I am not going to lie, I need to imporve my stretching durng Yoga 🙂
Play Brain Games: Puzzles, brain teasers, and strategy games are fantastic ways to engage our mind. Apps like Lumosity or Elevate offer structured brain training programs to enhance memory, focus, and cognitive speed and they are great for me when I am on the plane.
Journaling: Writing helps organize our thoughts and improves self-awareness. I am more of a jotter than a writer and that still helps me too. It can serve as a reflective practice that clarifies emotions, reduces mental clutter, and improves cognitive processing.
Get Adequate Sleep: Sleep is essential for mental recovery and brain health. It’s when our brain processes information, solidifies memories, and repairs itself. Aim for 7-9 hours of quality sleep to maintain mental sharpness. I know this can be hard for some of us who are parents to young kids too, so give ourselves some grace during this time.
Healthy Diet: A diet rich in omega-3 fatty acids, antioxidants, and nutrients like vitamin E and B vitamins supports brain function. What we eat can either fuel or fog our mental fitness, so nourish your brain with the right foods.
Challenge Your Beliefs: Engage in conversations that make us think differently, read books that expand our comfort zone, or even take up debates on challenging topics (maybe avodi politics right now, ha). This kind of intellectual stretching helps us stay mentally flexible and open-minded.

Balance is Key

Mental health and mental fitness go hand in hand. While mental health ensures that we are emotionally well, mental fitness ensures that our minds are strong and resilient. As physical exercise keeps our bodies healthy, consistent brain workouts help keep our minds agile and adaptive.

Incorporating both into our life—being mindful of our emotional well-being and actively challenging our mind—will lead to the more balanced, fulfilled, and successful life.

Sep 23

Love0

The Power of “Do” vs. “Don’t” in Shaping Behavior and Outcomes

By Ryan Avery Business, Communication, Motivation, Personal Growth, Productivity, Self-Improvement No Comments

The Power of “Do” vs. “Don’t” in Shaping Behavior and Outcomes

As I share in most of my posts, the language is what we use to shape our perceptions, influences our behavior, and can ultimately determine the outcomes of our actions. One subtle but impactful way this happens is through the use of positive versus negative commands—specifically, using “Do” versus “Don’t.” While both serve to guide behavior, their psychological and emotional effects can be drastically different. Understanding how and when to use these phrases can help improve communication, productivity, and even the way we see ourselves.

The Psychology Behind “Do” and “Don’t”

At the heart of the “Do” versus “Don’t” dichotomy is how the human brain processes information. Research in cognitive psychology suggests that people are more likely to focus on and remember the main idea or action presented in a statement, regardless of whether it is framed positively or negatively. In simple terms, when someone says “Don’t think about a pink elephant,” most people immediately picture a pink elephant. The brain has to process the idea of the pink elephant before it can process the negation.

This is why “Don’t” can often have the opposite of its intended effect. When we tell someone, or even ourselves, “Don’t procrastinate,” the word “procrastinate” becomes the focal point, potentially reinforcing the very behavior we’re trying to avoid. On the other hand, a positive command like “Do your work on time” directs attention to the desired behavior, making it clearer and easier to follow.

The Impact of Positive Framing

Using “Do” statements taps into the power of positive reinforcement. Positive commands focus on the action we want to see, providing clarity and a roadmap for success. When we say “Do eat your vegetables” instead of “Don’t eat junk food,” the focus shifts to a specific, beneficial action rather than an abstract negation.

This principle applies in various settings:

In the Workplace: Managers and leaders who frame their expectations using “Do” rather than “Don’t” can foster a more constructive, goal-oriented culture. For example, telling an employee, “Do prioritize important tasks first” is likely more effective than “Don’t get distracted by unimportant tasks.” The former gives clear direction, while the latter only highlights what to avoid without suggesting an alternative.
Parenting: We as parents often tell their children what not to do—”Don’t run in the house,” “Don’t touch that,” “Don’t yell.” While these commands are well-meaning, they can be confusing or frustrating for a child, who may not understand what behavior is expected of them. Reframing these as positive commands like “Walk carefully inside” or “Use your inside voice” helps children grasp what is acceptable and reinforces good behavior.
Self-Talk: The way we speak to ourselves is as important as how we communicate with others. Negative self-talk, such as “Don’t mess up” or “Don’t be lazy,” can create anxiety and diminish motivation. Replacing these with “Do your best” or “Stay focused” shifts the focus to achievable actions, improving both mindset and performance.

The Pitfalls of “Don’t”

There are certainly situations where “Don’t” is necessary—particularly when safety is at risk (“Don’t touch the hot stove!”). However, over-reliance on negative framing can lead to several unintended consequences:

Increased Anxiety: Constantly hearing or telling oneself what not to do can create a sense of restriction and anxiety. The focus becomes avoiding mistakes, which can lead to overthinking or paralysis by analysis, where fear of failure stifles action altogether.
Ambiguity: “Don’t” statements often leave room for misinterpretation. If we tell someone “Don’t rush,” do we mean “Take your time” or “Work more carefully”? Without clear guidance on what the alternative is, the listener may become confused or even ignore the instruction altogether.
Focus on the Negative: “Don’t” statements can create a negative atmosphere, especially when used frequently. Whether in personal relationships, the workplace, or even self-reflection, focusing on the “don’ts” can lead to feelings of inadequacy or constant correction, which is demotivating.

Striking the Right Balance

While the research supports the benefits of positive framing, this doesn’t mean we should eliminate “Don’t” from our vocabulary entirely. There are moments when it’s appropriate—especially when addressing behaviors that pose immediate harm or when a direct “stop” is necessary. The key is in balancing these directives with positive alternatives.

For example, instead of only saying “Don’t be late,” we could say, “Make sure you’re on time.” This combination acknowledges what needs to be avoided while providing a clear, positive action to replace it.

Conclusion

The distinction between “Do” and “Don’t” may seem subtle, yet it holds significant power in shaping both behavior and outcomes. By focusing on what we do want, rather than what we want to avoid, we set clearer, more positive expectations that are easier to follow and internalize. Whether in the workplace, at home, or in our own self-talk, leaning toward “Do” over “Don’t” can promote a more constructive, empowered mindset and lead to more successful outcomes.

Sep 16

Love0

Experience vs. Experiences: Why Varied Experiences Matter More Than Time for Effective Leadership

By Ryan Avery Business, Communication, Leadership, Motivation, Personal Growth, Self-Improvement No Comments

Experience vs. Experiences: Why Varied Experiences Matter More Than Time for Effective Leadership

I have found that in certain leadership circles, the concepts of “experience” and “experiences” are often confused or used interchangeably, but they carry distinct meanings and implications for our growth and effectiveness. For leaders, focusing on the depth and variety of our experiences is far more beneficial than merely counting the number of years we’ve been in a position.

Differentiating Experience from Experiences

Experience typically refers to the total amount of time spent in a specific role or field. For instance, having a decade of managerial experience indicates ten years of time in that position. However, this duration doesn’t necessarily reflect the range or diversity of situations encountered.

Experiences, however, encompass the varied situations and challenges faced over time. This includes different roles undertaken, teams led, obstacles overcome, and lessons learned. It’s not merely about how long we’ve been active but about the breadth and depth of the scenarios we’ve navigated.

Why Varied Experiences Outweigh Time Alone

Breadth of Knowledge:
- Experience: Simply accumulating time in one role or position might limit exposure to different facets of leadership. If our role remains static or we stay within a narrow scope, our knowledge may become restricted.
- Experiences: Engaging in a variety of experiences—such as leading diverse teams, managing different projects, and working in various organizational cultures—expands our understanding. This comprehensive knowledge allows us to approach problems from multiple perspectives and develop innovative solutions.
Adaptability and Growth:
- Experience: Longevity in a position might sometimes lead to stagnation. Performing the same tasks in the same manner year after year can limit growth.
- Experiences: Encountering new challenges and expanding our comfort zones foster adaptability. Leaders who actively seek and embrace diverse experiences are better prepared to handle unexpected situations and drive change effectively.
Skill Development:
- Experience: This is one of the biggest ones I mention to my clients, simply spending time in a role does not guarantee skill development. Skills improve through practice, feedback, and reflection.
- Experiences: A broad range of experiences encourages the development and refinement of the more extensive set of skills. Experiences provide opportunities to learn and grow, enhancing our leadership capabilities.
Perspective and Empathy:
- Experience: Years spent in a single role might provide a limited perspective that remains unchallenged if not actively expanded.
- Experiences: Exposure to diverse experiences helps us understand different viewpoints and contexts. This variety fosters empathy and improves our ability to connect with and lead diverse teams.
Innovation and Creativity:
- Experience: A narrow focus can sometimes result in a fixed mindset, where reliance on established methods prevails.
- Experiences: Engaging in a range of experiences promotes creative thinking and innovation. Facing different challenges and environments stimulates new approaches and solutions.

Cultivating Valuable Experiences

To ensure our experiences are enriching and beneficial, here are a few things to consider…

Seek Diverse Opportunities: Look for projects or roles that challenge us in new ways. This could mean volunteering for cross-functional teams or exploring different industries.
Reflect Regularly: Take time to reflect on our experiences. What lessons have been learned? How can these lessons be applied moving forward?
Pursue Continuous Learning: Invest in learning opportunities such as courses, workshops, and mentorship to continually expand our knowledge and skills.
Embrace Change: Be open to change and new experiences. Expanding our comfort zones can lead to significant growth and development.
Relabel Failure: Instead of seeing things as a failure, label things as experiences so we know we are growing and expanding in ways others might not be.

All I wanted to share in this article is the idea that, in leadership, the quality and diversity of our experiences often outweigh the sheer quantity of time spent in a role. By focusing on cultivating a variety of experiences, we position ourselves to be more effective, adaptable, and innovative leaders. It’s not simply about how long we’ve been in the game, but how well we’ve played it, shoot, and how many plays we have been a part of (are we on the field or on the sidelines?). So, let’s seek out new challenges, embrace diverse experiences, and continuously strive to grow and evolve as leaders. Our leadership journey will be all the more impactful for it.

Aug 26

Love0

Changing vs. Transforming: Why It Matters to Us as Leaders

By Ryan Avery Business, Communication, Leadership, Motivation, Personal Growth, Self-Improvement No Comments

Changing vs. Transforming: Why It Matters to Us as Leaders

I am in Boston this week keynoting. This past month has been my third best month financially in my company’s 12 years doing business. After my wife shared some insight from this mediation expert, Davidji, it got me thinking about all the change and transformations that have happened over the last decade and I couldn’t stop thinking about those two words, change & transformation. As leaders, we often find ourselves at the crossroads of change and transformation. Both are vital to our growth and success, yet they serve different purposes and lead to distinct outcomes. Understanding the difference between these two concepts can profoundly impact how we lead our teams, shape our strategies, and ultimately, achieve our goals.

The Nature of Change

Change is about making adjustments. It’s when we tweak a process, revise a strategy, or alter a behavior to adapt to new circumstances. Change is often reactive, driven by external pressures or the need to address immediate challenges. For instance, when we introduce a new tool to improve productivity or adjust our management style to better align with team dynamics, we are implementing change.

Change is essential because it allows us to stay relevant and responsive in a fast-paced world. However, change often operates on the surface level. It’s like rearranging the furniture in a room—while it may create a fresh environment, the fundamental structure remains the same. Change is necessary, but it can be limited in scope, offering incremental improvements rather than revolutionary shifts.

The Power of Transformation

Transformation, on the other hand, is about the complete shift in our approach, mindset, or identity. It’s this deeper, more profound process that fundamentally alters how we operate, think, and lead. Transformation is not simply about doing things differently; it’s about becoming different.

As leaders, transformation requires us to challenge our assumptions, embrace new paradigms, and be willing to step into the unknown. It’s about reimagining our leadership style, our organizational culture, and even our vision for the future. Transformation is proactive, driven by a desire to achieve higher purpose or to create lasting impact.

While change might involve adopting a new communication tool, transformation could mean redefining how we communicate altogether, fostering the culture of transparency and collaboration that permeates every level of the organization. Transformation is like remodeling a house—it changes the structure, the layout, and the very essence of the space, creating something entirely new.

Why It Matters to Us as Leaders

The distinction between change and transformation is crucial for us as leaders because it influences how we approach our roles and responsibilities. Here’s why it matters:

Depth of Impact: Change can solve immediate problems, but transformation creates long-lasting solutions. By focusing on transformation, we ensure that the changes we implement are sustainable and deeply rooted in our organization’s values and vision.
Resilience and Adaptability: In today’s volatile business environment, being able to adapt is essential. However, true resilience comes from transformation. When we transform, we build the foundation that allows us to thrive in the face of adversity, rather than simply survive.
Empowering Our Teams: As leaders, our goal is not simply to manage but to motivate/inspire and empower our teams. Transformation invites us to lead by example, showing our teams that growth is not solely about small changes but about embracing new ways of thinking and being. This, in turn, encourages them to pursue their own transformations.
Visionary Leadership: Change is often tactical, focusing on immediate needs. Transformation, however, is strategic and visionary. It pushes us to look beyond the present and envision the future that is radically different and better. By embracing transformation, we position ourselves as leaders who are not all about being reactive but are shaping the future.

As we navigate our leadership journeys, we must recognize when change is necessary and when transformation is required. Both are valuable, and transformation holds the key to creating a lasting impact and leading our organizations into the future with strength and purpose. Let’s challenge ourselves to go beyond mere adjustments and strive for profound, meaningful transformations that redefine what’s possible for us and those we lead.