Staring at the Ocean – When Work Is Overwhelming

One of the difficulties of PhD research is the magnitude and scope of it. The end product, the thesis, reflects your work of four years (or a bit more if you’re unlucky): how on earth to design and define such a project? What to include, what to exclude? So much material that may be relevant. Which angle to take? Where to start? How to reconcile all the findings? How in-depth to discuss different strands of the literature?

If you’re in the middle of it it can be difficult to see the wood for the trees. You may end up in a state I call ‘Staring at the Ocean’: hypnotised by the waves of the sea of literature and data, of endless possibilities – none quite right – overwhelmed and indecisive.

To avoid spending your days like this I highly recommend working in intervals. Working for 25 or 45 minutes at a time will ensure you don’t space out as much and lose hours. I’ve written a lot about that way of working before, so I won’t rehash that again today, but it should be your first priority if your days seem to be slipping away… You can get so much work done in one 45 minute session, truly. And focusing for 45 minutes is doable, whereas focusing for 6, 8 or more hours is absolutely not. Try it. It is so much easier that way.

That’s focus in terms of time dealt with – now on to the more challenging part: content.

1. You don’t have to achieve the impossible

When you’re wrestling with overwhelm remember this: you don’t have to create a theory of everything. This is especially relevant if you’re doing interdisciplinary research: you don’t have to make everything ‘fit’. It doesn’t and it won’t, no matter how much energy you pour into it. Be aware of the assumptions underlying different arguments, articles and theories: theoretical assumptions, methodological assumptions. At some point you will have to position your work and define its parameters. But don’t worry too much about reconciling inconsistencies ‘out there’. You can let them be. It’s not your job to fix them, only to see clearly how they occur. To see the contrasts and contradictions, and to report on them if relevant. On a more general note: you don’t have to write the ‘perfect’ thesis. It doesn’t exist and that’s all right. There are many ways of presenting your work, your thinking, your data, your results. Trust yourself: you know how to do this. There is no ‘best’ way, but there is a way that is satisfactory (satisfactory is as good as it gets in academia. Sorry!) The trick tends to be to get stuck in and ‘just do it’ (annoying advice I know – read on, I will get more specific) in all its imperfect glory. You can always come back and change things if you have to.

2. Focus on what you have to say

When we are in overwhelm our attention tends to be vaguely focused outwards. This happens, for example, when we read too much, or at the wrong time. Reading takes us into the world of another researcher, into her train of thought, into her own work and thought process of months or years condensed. Information overload! It’s not conducive to focus. The ‘cure’ is to focus in on your own work instead. It’s why I advise to start your day doing your writing, before what you are trying to say is drowned out by competing voices. Gaining clarity about what you are trying to write is half of your work done. (Ask: what am I trying to say here? If the reader should only remember one thing from this entire chapter what would it be?) Get inside your work, inside your piece, write from the inside out, so to speak. Finding your core argument (see here) will help you structure your chapters and provide a hierarchy of arguments and supporting arguments and literature. Tip: put the literature away. You know what you want to say already.

3. Clarity in writing

The strategies of finding clarity when dealing with overwhelm run along a spectrum from highly abstract, structured, and deductive; to loose, inclusive, and inductive. Creating a chapter outline, with a main message for each section, then later filling it in is an example on the abstract end. So is creating diagrams to visualise your argument and chapter structure. On the other end of the spectrum, writing longhand may help, or simply starting to type and let the words spill out for a set amount of time, meditating on ‘what do I have to say in this section?’ Personally, I prefer the abstract end, too many words overwhelm me further, although I am on guard against overstructuring, as it may kill the vitality of the piece. Squeeze it too tight, and it is not quite right. Messing around with different ideas in notebooks, drawing, outlining, all that helps. At a certain point you may find that an intuitive approach works best. I used to ask: ‘What next?’ – and the next paragraph to write would ‘show up’ (Not so rational or deductive! But it works!). A balance: being focused enough to get words down, but relaxed and open enough to allow it to happen is what you’re looking for. Maybe I even dare use the word surrender.

4. Action

Commit to action, and in this case action means writing, it means taking the next step forward, it means committing to finishing the sentence, the paragraph, the chapter, the thesis! It can be scary to even think of finishing, it triggers fears of our work not being good enough, or of missing something, or not getting it right, not making it. Or it may even triggers fears of what we will have to do once we are done. (Stay in academia, leave? Find a job? Money? Yikes?!) Maybe that uncertainty is something we don’t want to deal with right yet. Don’t fall for this. Finishing something will make things better, not worse. It is invigourating. It lifts the mood. It will create space in your mind and your life. It will allow you to make better decisions, work- and otherwise. Keep the steps small and manageable. Forget about ‘the thesis’, think only about the next manageable piece of work. You can do this! What’s the next step? Do it. What’s the next step? Do it. What’s the next step? Do it. Repeat, repeat, repeat.

5. Shift out of overwhelm

Overwhelm is a state of mind, and you can shift out of it. But first you need to be aware you are ‘doing’ overwhelm. A mindfulness or meditation practice is so useful to gain awareness of which space we are inhabiting mentally. No reason to beat yourself up about it, only to decide: oh hey, yes that’s right, I don’t really want to do overwhelm anymore. I can do something else instead. Perhaps there’s an alternative. Maybe you remember a time when work was going well, when you were sharp and focused. When you were excited about your ideas. When you actually enjoyed your work. Use those memories – they are states of mind too, and often simply by thinking of those times, by immersing yourself in that experience, you may be able to slip back into it. Music may help also. Maybe you need a playlist to help you get energised to focus, or more soothing tracks to find a calm place that will help you work. And if it really, truly isn’t working, it is better to decide to fully relax, do something else, distract yourself, and try again later. Don’t stay in-between. Alternate between focus, and relaxation.

Do you find yourself ‘staring at the ocean’ often? What ways have you found to shift out of it? I’d love to know. With regard to getting going with writing and finding clarity, my e-book ‘Finding Your Academic Voice’ may help. You can download it here (it’s free). As always, if you liked this post could you share it? I appreciate it!

Getting Unstuck, Without the Struggle

I was invited to dinner with an old professor last week. When I introduced myself and said I worked with PhD students he said: ‘Ah, how useful! Every PhD student gets stuck, that’s what I have always told my students. It’s normal. A PhD is an endeavor where you will get stuck, and there is no one who will be able to solve your problem. You know more about your subject matter than anyone else. You have to do it yourself, it is a test of character. Dead ends, and walking into walls are part of the process.’

dinnerHe’s right: Struggle is part of the process, it’s part of the deal.

I’m always trying to figure out ways of lessening the struggle though (and if your supervisor is worth his/ her salt they will do the same). Because intellectual struggle is one thing, and truly necessary and inevitable when you’re in this trade, but you don’t want the struggle to start spilling over into how you feel about yourself and your work in a perpetual self-reinforcing negative cycle, ending up truly, properly stuck.

I have found that to allow the stuckness to lessen its grip, we need to change our relationship with it.
We need to stop staring at the problem endlessly, exhausting ourselves in the process.
To untangle the tangle, we have to do some active untangling as well as allowing the untangling to happen.
We need to do some things differently, to break the loop.

This tends to be what happens: We are having a few difficult days which turn into difficult weeks, maybe even difficult months. Research is slow, and slowing, our mood slowly dropping, and we get more emotional about even small setbacks. Now, at one point we properly enter the zone of maladaptive coping strategies and we start seriously worrying, or procrastinating, or pushing ourselves to stay on even longer at work because maybe that way we will get things done.  It’s not happening, and even if we do have a good day we leave worrying because we need to ‘catch up’ for work hours lost in the past weeks or months, and in view of deadlines rapidly approaching. At this point we are scaring ourselves into performing, we feel we need to push harder, somehow get our adrenalin going to cope, maybe we feel we need an absolute miracle to get us out of the pit.

The interesting bit about this scenario is that our energy is now for the most part spent worrying and obsessing about our work instead of on the act of research itself. I have used a pie chart in my HappyPhD workshop named the work/worry ratio. I can confidently say that for the early stretches of my PhD for me the work/worry ratio was 20/80. Not good.

There are practical steps that can take you from worrying and feeling stuck, to getting back into a more pleasant work groove, and one key element is to allow the untangling to happen. We need to take a step back, re-assess what is working and what isn’t, do what we can and chill out about the rest. That last part is important.

Some ways to get started in undoing the I’m stuck-panic loop:

1. Time (and momentum)

Once I knew what exactly my PhD was about, once my question and methods section became more defined, everything became easier, and sped up. I realise this is probably not very helpful if you’re in the beginning stages of the PhD, but it does get better when you gain clarity. You need a direction to be able to move forward (truth!), and especially in the beginning the work is finding that direction. It can be difficult and demoralising, and slow. If this is the case for you, the trick is, as our professor mentioned to not worry too much about it. It’s normal. Part of the game and the process. Shrug your shoulders. I would add to that: it’s important to find tools to keep momentum. One way may be to shorten your work sessions, and ask yourself at the beginning of each session what you want to work on and what you want to accomplish during that particular session. When you lack direction that’s one way of reintroducing it. Bit by bit, one work session at a time.

2. Change the worry habit

When I fell ill, I had no more energy for worrying. We all know worry is futile, but I realised then, that worry is worse. It is harmful, and seriously drains our energy. We can get away with it, that’s why we do it, but that doesn’t mean it isn’t harmful all the same. Why was I so invested in worrying? I concluded that it’s one of the stategies that allows us to feel safe. A bit silly, and a bit twisted, and absolutely counter-productive, but at least we’re thinking about work, that must count for something? Errr… Changing this habit means being aware of our worrying, and choosing to shift our attention away from it by either doing something constructive about what we’re worried about (work), or by doing something enjoyable utterly unrelated to our worries (not work – not implying though that work can’t be enjoyable), or by doing absolutely nothing at all (yes, that’s allowed). That’s all. Oh yes, and not be a perfectionist about the ‘not worrying’ bit either – give ourselves a bit of a break!

3. A basic work routine

Set up a work routine, and do LESS than you think you should be aiming for. The more stuck you are, the more you feel you need to speed up, SLOW DOWN instead. Ignore what fear is telling you and break the panicked ‘I need to work 12 hours a day and it’s not happening’ loop. Schedule one focused work session a day, or two, then be pleased with yourself once you are done, and give yourself the rest of the day off (also from worrying!).  The doing the work and the not worrying part are equally important here. Now, when that goes well for a couple of days, add an extra work session, see how it goes. Keep your focus equally on working and relaxing. Over the course of a couple of weeks, you should be able to build a sustainable work schedule. One metaphor might be that of being stuck in the mud. It’s unwise to go into high gear to try to get out: you will only dig yourself in further in the process. You need to have the courage (and sense) to go right back to first gear and get yourself out of there slooooowly. It’s the fastest way.

4. Keep it light

Often, what we need is momentum, and momentum is quick. Flashes of insight are quick too. What if work could be ‘quick’ and playful instead of heavy and problematic and looming over us? Can we allow ourselves to ‘play’ a bit more, to have some fun with what we’re doing? This light and playful energy gets us out of the pit. Yet we often don’t allow ourselves to enjoy what we’re doing, because we’re too focused on all the ways we’re not doing enough, it is going wrong, all the ways we are stuck, and the situation is impossible. We take our problems and our work very seriously. Forget it. Drop it. Just for one work session at a time, can we forget about how stuck we are? Can we keep it light?

5. Trust the process

It’s supposed to feel slow, difficult and frustrating! Can you become okay with that? What if you don’t have to worry about being behind, what if you don’t have to worry it’s all so slow? What if you do what you can do, whatever that is that day and be content with the messiness of the process? I used to have a yoga teacher who always repeated: “learning to be comfortable in an uncomfortable situation: that’s yoga.” If that’s the definition of yoga, academia is a yogic pursuit! Find comfort in the discomfort. Keep going, one day at a time, and trust it will pay off in the end. When I realised, deeply, that I didn’t have to do anything, except what I was doing, it was a massive relief. Let go. It’s going to be OK. (And the more we let go, the less energy we put into the negative loops, the smoother the process is going to be).

Entertain these thoughts:

Maybe the hole you feel you’re in isn’t that deep… Maybe you aren’t that stuck…Maybe all you need is the courage to do less, in a structured way, with as much playfulness as you can muster. Forget worry and obsession. Let’s do it differently. Focus on your work only when you choose to. Have a life outside work. Worry less. Allow the knots to untangle.

Do you worry about your PhD? Let me know what helps you when you’re feeling stuck… If you’d like a structured way out of worry and stuckness: take a look at the HappyPhD course. It will walk you through the process step by step. As always, if you enjoyed this post could you like or share it? I appreciate it!

Going Offline: The Plan

Imagine yourself working without interruptions, without distraction, without being sucked into mind-numbing information overload.
Imagine focus.
Imagine creative thought and analysis happening.

Now imagine such sustained focus happening for a couple of hours a day, at least five days a week.
Imagine what that might mean in terms of output.
Think chapters, articles, publications.

Imagine what it (both the doing and the results) might mean in terms of satisfaction.

Ah satisfaction! Interesting concept.

The paradox of satisfaction: we have to give up more superficial satisfaction-seeking behaviour in order to be able to do or achieve those things that indeed satisfy. Very zen idea to stop chasing the carrot and to stop scratching the itch. To stick with the example of working offline: our internet habits are fuelled by seeking immediate gratification, and if we’re not careful we get stuck in an addicitive, and ultimately not-so-satisfying-loop. If you’d like to get scientific about it (sort of), the specific loop we’re talking about is the dopamine loop. Dopamine rules seeking behaviour, and is released one notification at a time. Unfortunately the pleasurable effects are short-lived, and this mechanism isn’t self-limiting, as anyone who has spent significant time on FB or Twitter will attest to.

Last week I talked about how going offline helped me tremendously when I was finishing my PhD. The blank page becomes the only page for your eyes to focus on. It’s annoying and quiet and challenging in the beginning (dopamine loop withdrawal!) but wait til you get going. Creative work happens in the void, despite this being an uncomfortable truth in the age of distraction.

So how to actually implement the radical idea of focused offline work:

1. Determine how long you would like to go offline for

I like to work in 45 minute segments. When I was finishing my PhD I would do three offline ones in a row, with a short (non-internet) break in between, in the mornings. That would be most of my work for the day done! Perhaps you don’t have three hours, maybe you have two or only one. What matters most is that you do it – sit down and work – and do it consistently. Don’t underestimate a 45 minute session: with the right mindset you can get a lot of work done. Or, maybe you are working on your PhD full-time, and three hours seems next to nothing. I’ll repeat: don’t underestimate the 45 minute session. I like to err on the side of working ‘not enough’, as it gives you momentum, rather than working ‘all day, every day’ and slowing down to prevent burning out. Quick, fast, get in there and work. That is how it is done.

2. Determine whether to go fully offline or block certain sites only

Working offline completely might seem near impossible. I say go as offline as you dare go. We tend to think we ‘need’ the internet because we use it. I say try to use the brain instead. It is magnificent. The internet is secondary. (I know. Very old-school idea.) Perhaps you’ll need to download some articles etcetera. Do it. Do it before you start. If you absolutely must, you could use certain specific sites, while blocking others. I have talked about the Freedom app before. It now allows you to block a selection of sites, or the entire online world. Such a blocklist option seems to me very handy. I consider social media to be particularly unhelpful when in the act of producing academic work. Block those as a very minimum. Then add any guilty pleasures to the blocklist. Save them for later, once the work is done.

3. Recurring sessions

I believe in habits. They provide structure, and they allow us to get things done while skipping the step of ‘shall I or shan’t I’. Imagine the world where you switch on your computer and simply get to work. Imagine a world where you don’t lose half your morning to browsing. Imagine not having to use any willpower to achieve any of this either! Doesn’t that sound appealing? Freedom (or the app of your choice) again, to the rescue as it allows you to create recurring sessions, by blocking your favourite social sites for certain hours every day by default. Slightly terrifying prospect, but it might just work. Could be a tremendous help in creating a daily work/writing habit. My opinion: a consistent writing habit really is the cornerstone of a successful academic career. The beauty of it is the habit part: it is difficult in the beginning, but it becomes easier with every repeat.

4. Withdrawal

Withdrawal symptoms are likely to happen. We are in the dopamine loop for a reason. The temptation, offline, might be to procrastinate in the old-fashioned way: by sitting around daydreaming, making endless cups of tea, or chatting with your colleagues. (Some people who work at home report they procrastinate by cleaning the house. Sadly I have never discovered such tendencies in myself.) Stay with it. Stay with the page. Get into your work. Drown out all that is external and unrelated. Sit. Sit and work! Defer satisfaction seeking, defer gratification. You can do it, and you will be so pleased. Also have a look at the previous articles I wrote on procrastination here (with worksheet) and here.

5. Visualise

The short ‘imagine’ exercise at the top will help you stay on track. I firmly believe that the imagination leads. It’s not enough, of course. It needs a follow-up actually ‘doing’, but that becomes easier when you have a clear vision on what you’d like to achieve, and especially how that’ll make you feel. Being anchored into that positive feeling/ achieving state will help you to get going and keep going. It’s a topic that deserves a blog post of its own, but for now: keep the image, the feeling-image of it, in mind, and re-connect with it when motivation wanes…

Let’s make this offline thing a wave, a movement. What are your plans, and how are you going to support your new offline habit? How is it going so far? If you’d like a structured step-by-step foolproof system to help you build indestructible work habits have a look at the HappyPhD Online Course. It will guide you day-by-day until you cannot imagine working in any other way. As always: if you enjoyed this post, could you share it? I appreciate it!

Freedom from the Internet

When I was writing my PhD the internet was my nemesis. It was the beginning of the blogging era then, and I spent so many hours reading posts and commenting and being distracted in general. Now, I’d say the worst offender is my phone! I’m not even sure what I’m doing on there.

So. Freedom to the rescue. This is the app I used to go offline with when I was finishing my PhD. At one point I realised I wanted to get work done, and the surfing and daydreaming was making me a bit sick of myself. Nothing as draining as this being in-between. Nothing as self-defeating as sitting around all day doing nothing. Freedom blocks the internet. You can’t undo the block, unless you shut down and restart the computer to get back online. Well, I may have been tempted, but I never rebooted the computer! Instead it was an uneasy minute or so of wanting to be distracted, then more or less giving up and giving in to work. Victory. After a while it becomes a habit to simply work, and oh what bliss.

A few weeks ago I received an email from Freedom to say they now have completely renewed their app to include: recurring work sessions, shutting off social media sites only, and covering phones! Oh, my! You could build some powerful work habits using this tool. (Freedom hasn’t sponsored me into saying this BTW. This is all cheerleading for free.)

Ideally, and how I did it when I finished my PhD, you would have a couple of work sessions in the morning where everything is switched off. The internet, social media, phone. Then in the afternoon, we might use the internet for research purposes, but block our favourite social sites. Sounds like a good idea to me.

Working offline takes a bit of getting used to. To start distractions are an addiction, an itch we will acutely feel once we cannot go online. The space it opens up is uncomfortable.

We are also used to multitasking. We work on an article and insert and look up details, such as references, online simultaneously. Not the best idea. You are busy with two tasks in fact: creating or writing the argument, which takes focused and creative effort, and looking up references, which doesn’t require such focus. I would argue: think and write first, without the internet, without distractions. (Of course, you’ll have a couple of papers on hand, but that’s it.) Then later, in the next work session: fill in the gaps. Find that reference etc. It’s more efficient. You’ll be able to retain your train of thought. You won’t be as easily swept into reading other papers, and get derailed.

You need your work and focus bubble intact. This kind of focus will allow you to work exceptionally well. I see it time and time again when I work with people now, and urge them to go offline, and I know it from my own experience.

Which leads me to the last bit: I haven’t been great with my online habits lately, and I could use some focus right now. My plan is to work offline from 10:00 to 13:00 every day, unless I have to do coaching calls in those hours. Should be manageable. I have to give it a little think whether going offline completely is wise, or whether I should simply block social and other distracting sites, so I can still work on my own site! However I’m going to do it I’ll keep you posted (online ironically. But after my other work is done).

Are you in need of a social media cleanse? Ready to try working offline for a couple of hours a day? Join me! Let me know in the comments what you’d like your work schedule to look like, and how you’re going to implement it. If you’d like a complete programme to coach you and create a complete work routine, take a look at the HappyPhD course. It will do exactly that.

The Inner Compass (or: Feeling Better When Academia Disappoints)

We tend to rely on external events to determine how we are doing: we publish an article and we are up; the article gets rejected and we are down. The meeting with the boss goes well and we are up; they push all our buttons and can’t see our point of view and we are down. We have a productive day and we are up; we have an unproductive day, our computer freezes on us, the data don’t cooperate, nor does the photocopier, we are late for our meeting and down we go.

In terms of happiness it isn’t the greatest model. Seems fair to say that if we are going to rely on external conditions to make us happy, we are not ever going to get there. If we are in academia certainly this is a given.

There is a way out.
It is the inner world, the inner compass.
Attune to that, living inside-out instead of outside-in, and life flows.
We aren’t so easily seduced into misery.
We gain a sense of perspective.
And adventure. And possibility. And ease.
We laugh more and don’t take everything so damn seriously.
We become responsive instead of reactive.
Even when things aren’t going our way, we don’t get as frazzled, because we are more deeply anchored.

When you’re doing academic work this state of being isn’t always readily accessible, unless you have trained yourself to do so. As academics we are mind-centered, and if we don’t watch out we get stuck in our heads. When we do, it is oh so tempting to start believing our negative thoughts, in fact it is near impossible not to do so. We do not recognise them as conditioned thought, thoughts that are automatic and may or may not be true (hint: they are mostly not true). Instead we blindly believe them. We call it being realistic.

The alternative is to align with a deeper wiser place in ourselves, and let that wiser (and more fun) voice do our strategic thinking for us. You might call it using your intuition, or I have also heard it referred to as ‘the quiet voice’, your ‘inner guidance system’, or spirit. It doesn’t really matter what you call it, and words tend to fall short.

The key is in feeling here

Does this option or way of thinking make you feel contracted, small, scared, unworthy, really shit basically? Then you are probably engaged with your negative conditioned egoic mind.

(I am not being precise here in my terminology. It’s complicated. There are all sorts of psychological theories around ego and super-ego which I won’t go into here, because for this practice it doesn’t matter what you call it. It matters whether you can identify these states of being. Labels and theories are less important.)


Does this option or way of thinking feel expansive, fun, challenging-in-a-good-way? Does it make you feel free? Does it make you smile? Does it make you want to get on with things (even in a non-doing way?) Does it taste of possibility? Then you are tapped into that wiser part of yourself. Your true nature.

The difference between living in one or the other mode, is night and day

When things are bad, being connected with your inner self will make everything a lot more bearable, and you will find your right direction, even if it can’t lift you out of difficult circumstances in a flash. What it can do is give you a radical sense of ownership of the situation, and a sense of adventure and freedom. And nothing is more satisfying than that. The most daunting task becomes doable.

When things are good, though, that’s when the magic feels like magic for real. When things are going well, being connected to your inner self, makes them oh, so, super good. Not in a bi-polar high-then-crash way. No, in a stable way, in a way that you are doing the right thing, and going about it the right way, and the world is your oyster. In an almost-impossible-to-hide-your-smile way.

The challenges of academic life can easily pull you into a mode of defeat in which all your negative thoughts seem real. I have recently worked with a few people facing real challenges: supervisors running off with their data (How on earth am I going to continue to work with this person? Should I leave academia? I am so disheartened), supervisors and colleagues being so negative it saps all their energy (How am I going to cope with this negativity? Is this worth it? Is it always going to be like this?). The answer to how, most always lies in no longer focusing on the external, but tuning into the internal instead. It will give you the energy to handle the daily challenges, and it will give you a sense of direction, on what to do next. A sense of what is best for you. (Also gives you attitude. Strut!)

For me personally the difference between these modes is acute, and it reminds me of how much of our experience is determined by our thoughts – the negative or the more expansive. For the record, I believe the more expansive ones are the real ones, the reliable ones, the true ones. The constricted, negative ones are old, recycled, fear-based ones that keep us stuck. If I have one practice it is this: reminding myself to shift into ’true’ mode. Into expansive mode. Into magic mode.

How to go about this

The first task is to start recognising the old, negative thought patterns. Write down the worst ones. It helps to show you that these thoughts are nothing new, and don’t mean much. They are patterns on repeat.

So, for example, your negative thoughts could be:

I am not going to make it,
I need to get out of here (but can’t),
I need to get *there* before I can be fulfilled (but fat chance that is going to happen),
my work isn’t good enough,
I am not good enough. (Or some version of this)

Find out what yours are. Practice saying these thoughts, and notice what it does to how you are feeling. They probably make you feel really lousy. Shrunk and fallible. Notice what, specifically, happens. Now, when you are out in the world doing whatever you are doing and you start to feel this way: realise it is probably these old patterns playing their depressing tunes. Sometimes that realisation is enough to help shift you out of that state. You are no longer giving these thoughts as much power.

The second task is to start cultivating your inner world. Everything is already there, that’s not the problem, but we need to practice tapping into it. One way is by starting a meditation practice. It helps us connect to our more spacious self. Another is by noticing when you feel connected, and in high spirits. Anchor into it right then and there, and invite more of it in. Open up to this possibility. You can do this actively, throughout the day, by pausing at set times, and tuning in. In challenging situations, I sometimes use affirmation-type thoughts, such as: “I am willing to see this differently. Show me how to see this differently.” And I surrender the issue, and do my best to suspend judgment. Nine times out of ten something will shift. A better alternative will show up. And I know I am on track. It is an unfolding, and a really exciting one.

If you have never tried this you may be sceptical. I realise this may all sound a bit Pollyannaish, or NewAgey. It really isn’t. It is as real and practical as it gets, and it has nothing to do with positive thinking. You will notice that if you give it a serious try. This stuff is real! But yes, it does require a bit of an open mind and an experimental approach. And your egoic mind will tell you it is a load of nonsense and it is not going to work for you. Defy this voice. Best thing you will ever do. Give it a go. It will be worth it.

Have you ever practiced tuning into your intuition, your inner voice? How did that work out? Let me know in the comments. If you’d like to explore this way of being, but feel you need some help, I love working with people developing their inner world ‘muscle’. Check out my coaching calls (you get a discount if you sign up for my newsletter), that are stand-alone, or go together with the HappyPhD Course, in which using your intuition features prominently. If you liked this post, could you share it? I appreciate it!

Say Goodbye to Burnout: 6 Tricks

It seems to be a natural law that when you get whacked over the head by something, difficulties increase exponentially rather than linearly.
As one PhD commented in a conversation we had: “It requires strength when you least have it.”
It does.
It forces you to become smarter than you were, to do things more cleverly.
(Some people call this the ‘gift’ or the ‘lesson’. I don’t know about that, but I do know there are few alternatives).
Sometimes there is a trick, a new way of thinking about things, of doing things, that makes all the difference.
Not a short-cut so much (we wish), but a way that makes more sense.

One trick I have learnt is how to regenerate and rebuild when facing burnout. Well, there are a few tricks to it, really.

The problem: when you are burnt out and exhausted, near collapse or post-collapse, and cannot keep going, it isn’t uncommon to feel you need to go faster to have the slightest chance of ‘catching up’, of staying in the game, of getting back on top. Of surviving even. It can seem existential. It is a cruel trap: no energy to keep going; yet perceived scary future repercussions if you don’t. That’s what it looks and feels like.

Trick 1. It isn’t real
The first thing you need to realise is that fight-or-flight is the ESSENCE of burnout. All problems feel more pressing and unsurmountable. All feels lost. It isn’t. Once your energy, or some of it, returns, problems shrink and become manageable. It is your state of being that comes first, that always comes first. Problems are relative and secondary.

Trick 2. Don’t speed up. Slow down. SLOW down.
The only way out: You’ve got to stop spinning your wheels. You’ve got to stop running when you can no longer run. You have to go against all your natural instincts here. When you are burning out, you are in a near panic state.  Your nervous system says: Run! Yet you cannot outrun this beast. It is a phantom, and the harder you run, the more exhausted you get, and the more likely you’ll end up defeated. Instead: stop, rest, go gently and watch the beast shrink and ultimately dissolve. It isn’t real. It will undo itself, if you insist on peace instead of panic. Let your mind find its centre. That is where all good ideas come from. You will be much more effective, and you won’t have to expend all that energy.

“But the problem is REAL. It’s not a phantom – I have a deadline to meet and it is going to be a close call. Once I meet the deadline I can relax. I will relax. I promise! It will be so good. But not right now, not quite yet.”

Trick 3. Never relax in the future. Do it now.
Deadlines seldom mean as much as we think they do. Thinking our worries will resolve once we get ‘there’, on the other side of the deadline, is one of our mind’s favourite deceptions. It is the fight-or-flight state in action, all over again. The truth: there is nothing special on the other side of the deadline. All you have is now, this moment, this minute, this day at the most. That’s it. That’s all of it, ever. You will never relax ‘then’, and you don’t need to relax ‘then’. You need to do it now. As in, today.

“That is all very high-minded, but if I let go now, if I don’t make it happen now, it is not going to happen! And it will stress me out further. It will stress me out so much I am afraid I will break.”

Trick 4. Do what you can. But not more. Save some energy for tomorrow.
The idea isn’t to come to a complete standstill (although it may feel even slower than that). The idea is to do what you can do WELL WITHIN your limits. What that means will change with time, and day to day. (That’s the beauty and the curse of it). Be in tune with yourself. Once you start feeling panicked, overwhelmed or overly tired you have gone too far. Learn to recognise the warning signs and stop well before. Keep it small. Keep it doable. The goal, if you need one, is to do LESS not more. Try to shift your thinking towards rewarding yourself for doing less. Overthrowing the old ‘I need to do more’ mindset is the accomplishment.

“But will this work? I mean, really?”

Trick 5. Suspend judgment. But assess your progress.
Yes this works. And it works because getting and staying out of fight-or-flight is what does it. It is where you need to be for sustained academic performance (and it feels good too). If you consistently do a little less than what your panic mind is trying to shame you into doing, if you consistently make sure you do not use up all your energy, but instead save up, if you consistently make yourself feel good for looking after yourself exceptionally well instead of burning yourself out: your energy will increase, your focus will increase, your sense of well-being will increase, your self-esteem will increase and yes, in time your output will increase. It’s the vicious circle turned virtuous. It will gain momentum. I promise, even if it feels so slow while you’re doing it, this is the direct route. It can feel scary too. It goes against instinct and habit. Don’t be too intimidated by these fears. You can undo much of it by keeping things very simple: if you have done your work but not overextended yourself (whatever that may mean for you right now) you are doing it right, and you can be very pleased. Over time you’ll see that it does indeed work. It does.

“I keep overextending myself. Can’t help it!”

Trick 6. Don’t we all! No worries. Try again tomorrow. Or better: try right now.
What would get you out of fight-or-flight right now? What feels right? Do that small thing. Take that small step. (Think doing less, not more, as ever…)

Are you struggling with fatigue or burnout? What do you think of this approach? Let me know in the comments. Also: the HappyPhD contest is still open. The course is an anti-fight-or-flight system for academics. If you’d like to win it, please do enter the giveaway! As always, if you found this post helpful could you share it? I appreciate it!

Keeping Up, Meeting Deadlines, and Making Habits Stick

At this time of year, time seems to speed up. The summer is in sight, as are too rapidly approaching PhD deadlines. When we start getting panicky about things it helps to step back and ask what might make a difference. A difference to how we work, how we write, how we get things done, how we feel. What might help us accomplish our goals?

I have become a big fan of habits, and have learnt how to build them purposefully and gradually. The gradual bit I am still not too keen on, but as I have found out with much trial and error, it is the only way that works. You can’t go cold turkey into a massive habit overhaul: after an initial enthusiastic burst of ‘good behaviour’ it won’t stick, it’ll be overwhelming and you’ll end up feeling like you’ve failed. It’s a shame this. It would be nice if creating positive habits was as easy as writing them out on a list and implementing like a maniac. Instead, I have found there are three main keys to habit change, and it is best to implement one habit at a time.

The first key is to pick the right habit (for you).  Which habit will make the most of a difference? This is your ‘What’.


There are always a million things we could do ‘better’, and as we are probably all perfectionists here, I won’t need to explain the concept. Yet instead of driving ourselves crazy over details, why not ask yourself: what would make a real difference with regard to what you’re trying to achieve? One thing. One. Yes, we are prioritising. (Does the idea of picking only one change make you nervous? Why not simply allow yourself a sigh of relief? One thing is enough. You can always add something later on).

Let’s say you are trying to meet a deadline and your word count is not progressing as you might like.
Some suggestions to consider:

  1. Rest and sleep – will make you that more clear-headed/ ready for work/ less freaked out. (Recommended if you feel you are indeed on the edge of freaking out/ if it all feels like it’s too much)
  2. Working in intervals – this makes such a difference. It will allow you to be far more productive, while not wearing you out. (Recommended if work load is an issue)
  3. Creating a writing habit – write first, before you do anything else. Or at any time of the day you are sure to do it. Habit number one of the prolific academic (True!)
  4. Stopping on time – often the days seem endless, and our focus fizzles out. Create a deadline in your day, every day. Stick to it, and work hard to meet it. Then stop. Well done. It’s so simple. (Recommended if you are low on energy yet need to write more than you can seem to manage.)
  5. Working offline – single-tasking. It works, by forcing you to focus and think and write, though be prepared to miss your favourite distractions! (Recommended for all social media junkies/ distraction addicts/ if you have a can’t see the wood for the trees problem)
  6. Exercise – Just 20-30 minutes three times a week will lower your stress levels, while making you feel more alert and clear-headed (Recommended if you are feeling sluggish or down, and have a difficult time getting going)
  7. Starting a meditation routine – Increase focus, decrease stress, feel better. (Recommended for centering, overwhelmed, and when in a state of discontent or unable to tap into your intuition)
  8. Going easy on the coffee/ carbs/ booze – If you’re rollercoastering through your days, using coffee as an upper, alcohol as a downer, sugar as a pacifyer: you may need a break (Recommended if your brain is rollercoastering with you.)

Add any of you own. Now ask yourself: which of these changes might help me the most? Which one appeals? Ask yourself what would it feel like to have that change in place? Feel good? Yes or No? Would it solve some of the problems you are up against? Once your rational mind (sounds sensible) and your feeling mind (feels good) agree: that’s the habit you are looking for.

The second key is to make sure your new habit is compelling. If you want to do it, you are much more likely to do it. This is your ‘Why’.


Changing your habits can be a bit of a challenge. To make new habits stick, and decrease the chances of getting annoyed with yourself for not being able to do such a ‘simple’ task, ask yourself why you would like to make that change. What is the bigger picture? Now, don’t stop at ‘I would like to finish this paper by the end of next week, therefore I need to be more focused at work, therefore I am going to work for two hours on my paper every day, before I do anything else.’

Ask yourself what it feels like to accomplish that. Ask yourself how it would feel right after you have put your two early morning hours in. Ask yourself how it would feel to do that on a regular basis. Now ask yourself how it would feel to meet the deadline.

Future trip:

Picture yourself. Right there, at your computer. Finished manuscript in hand. The date, the time. You are well on time. You are done.

How does it feel?

Immerse yourself in this feeling.

That feeling will keep your habit in place. Anchor into it. Use it. Use it whenever you feel you can’t be bothered.

If your habit doesn’t feel good for whatever reason it’s not the right habit to change. Pick something else. Pick something that you will actually do. What moves you? Pick that one.

The third key is to keep going, and you’ll increase the odds of that happening significantly if you prepare for those moments that might challenge your new habit. This is your ‘when’.


Trigger moments: those moments when we ‘want’ to stick to our new habit, yet we cave in…because it’s not quite a habit yet. You’re ready to start your early morning write, yet email beckons, or coffee beckons, or a chat with your colleague beckons, or (God forbid) an email from a colleague for a coffee, now, beckons. Now you’re outnumbered!! Can’t help it! Off for coffee.

Know your triggers. Once again imagine yourself in the situation: what is going to come up? What will seem more important, or more fun, or just plain easier? Could you plan for any of that? Be prepared…to say no. To do things differently. If you’re having trouble, go back to your why – the feeling of it. It will help you stand firm, and it will help you do what you ultimately want to do.

Which habit would you like to change or implement? Let me know! If you are looking for a system of academic habit change – have a look at the HappyPhD course. It has good reviews. As always, if you enjoyed this post, could you share it? I appreciate it!

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The Art of Focus

Are you in between?
At work, but not working?
At home, but not relaxing?
In bed, but not sleeping?

Drifting off into worry about whether your chapter, or paper, or outline will be finished in time, while the clock ticks and your cursor blinks?
Drifting off into ‘will this ever be good enough’ and ‘what am I doing’?
Drifting off into randomness, into plans and to-do’s, and overwhelm?
Drifting off into conversations in your mind?
Drifting off…

Do you procrastinate?
Do you wonder where the day went, and why you didn’t get done what you wanted to do?
Feel guilty about it?

The art of focus is an art you’ll need to master if you want to break the loop. If you want to break out of being torn and overwhelmed and distracted and not getting anything done. The answer is as simple as it is difficult to do at times: pay attention. Pay attention to what you are doing and see whether it is indeed what you would like to be doing. If not? Now is the moment to get back into the groove, and back on track. Yes. Now. Break out of the loop.

This, in a nut-shell, is the ‘secret’ of being effective at anything really, including being a prolific academic: paying attention.

A tool that helps immensely in doing this, in creating more mental control, as well as control over what you actually do in a day, is meditation. It is brain training. Or mind training. You practice your paying attention muscles and it does pay off. It will become increasingly effortless to stay on track: the track you choose. You gain control. So worth the investment, so worth the effort.

I started meditating by taking an 8-week mindfulness based stress-reduction course, a system based on the work of Jon Kabat – Zinn. That was back in 2008, quite some time ago! I was excited to start, until I found out it was actually quite hard: it was so much about unlearning to overthink. And think, and think, and think is what my mind so loves to do! Thinking about meditation, dreaming of its wonderful effects came a lot easier to me than actually sitting on the pillow and paying attention – which is all meditation really is – without adding all the layers of thought. Thought was entertainment. Stories, fantasies, worries, you name it I am addicted! And now I had to learn to drop it.

And it is all the mental buzz we need to drop. I know now, for a fact, that solutions to anything – from intellectual puzzles to personal problems – do not come from thought, as in actively thinking or ‘obsessing’. They often arise from a different space – one where I feel calm and grounded and content. That space, where peace and joy arise, where you find a different perspective, a perspective that is so much kinder and so much more fun, instead of the continuous reaching and pushing for answers, that space can be accessed through meditation. Yet we need to sit with our chaos for long enough to allow the dust to settle, and the cobwebs to untangle themselves.

In the mindfulness course I took, they used the metaphor of a lake with muddy water. By simply sitting and being, the mud would sink and settle, the water would clear. Overthinking muddles the lake, while paying attention and letting go of the storylines in our head allows it to calm and beautify.

This has been very much my experience. About six weeks into the course – six weeks of chaos on my meditation pillow – I noticed that when a particularly distressing thought came up during the day (was dealing with freaky scary health/ money stuff) I could just let it be. Didn’t cause me to panic, didn’t cause me distress. Not as much distress anyway: the thought came up and I noticed myself thinking: “I am not going to entertain this particular train of thought today. I just can’t be bothered to think all those stressful thoughts. Been there, done that, got the T-shirt, now please let me sit with the sun on my face with a cup of tea, unworried, thank you!” And instead of shaking me, the stressful thought just came and went. The lake was clear.

Did it stay like that? No! The mind is a muddy lake, at least mine is, and I expect yours to be too. But we can learn how to move out of chaos quicker. That is my experience. You still get into it, but you have tools to get yourself out of it. To calm the waters.

I still meditate, though a little more free-flowing than in the early years. I have become quite proficient at moving into calmer, and more loving, states of being, on the meditation pillow. It really does turn the joy up, and the worry down. Applying the same techniques in daily life is an ongoing practice.

What about you? Do you meditate? Would love to hear what it does for you. If you’d like to learn how to meditate: creating a meditation practice is an important part of the HappyPhD Course. It has meditations by Bodhipaksa, as well as my own. The HappyPhD meditations I designed specifically for the PhD life of us Overthinkers Anonymous. They help you switch off, after a day of thinking (no more obsessing about the PhD!), as well as shift towards a more joyful, sparkly way of being, when you are worried). As always, if you enjoyed this post, could you share it? I appreciate it!

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‘Feeling Insecure Is Part of the PhD Process’ & How to Minimise Feeling Insecure Obsession

Feeling insecure is part of the PhD process, but it’s not the part people tend to prefer to talk about. If you have ever tried asking your peers about how they feel about their PhD, and where it stands, you’ve probably encountered one of three responses: 1. an over-exuberant exclamation of how well everything is going and how fascinating their research is (if American – and they may well be American if this is their response type – add to that that they went to the gym at 6 am this morning, before their massively productive research sessions, which all happened when you were mostly busy hitting the snooze button) 2. deathly silence. 3. head banging against the wall: “Don’t ask me about my PhD!”

What I have come to realise is that these responses share a theme: feeling insecure is most always masked, and you will be surprised at what these various masks may hide. It is never what you think!

Don’t be tricked into thinking that you are the only one who feels insecure about your work. You are not. Everybody feels insecure. Sure, some people feel more insecure than others, and the intensity of this dreaded feeling may fluctuate depending on where your project stands, but take this to heart:

Everybody feels the question marks.


It is part of the PhD process.

The PhD combines two challenging pursuits: that of becoming an academic, and learning the tricks of the professional trade; and that of attempting to add an ounce of original knowledge to existing scholarship. To achieve the latter, you have to be proficient at the former. Which takes time, yet in your PhD time schedule the two are conflated. So from the start you feel you should be ‘already there’. Except you’re not. And except it isn’t clear where ‘there’ is exactly. How to know when you have arrived? Becoming a scholar isn’t a linear process, nor a fixed destination.

And that is not even taking into account the insecurity-producing nature of creative work, in general. How to trust that something good will come out of your efforts? How to know whether your work will measure up? Related, and worse: how to know whether YOU measure up? Because it’s you, ultimately who has to produce this thing called a PhD. Isn’t it?

Once you start doubting not only your work, but also yourself, you enter dangerous territory. Best keep out, if you want to keep your limbs and preserve your sanity.

So, what to do instead?

First, and foremost, I repeat: know that feeling insecure goes with the territory of writing a PhD. Not feeling insecure is the exception, and in my experience so far, and I have asked many people (in private, and preferably after the PhD had been completed), feeling insecure is the norm. So far I have encountered one person (one!) who honestly could not relate whatsoever to the shaky feeling working on a PhD produces at times. Statistically he is an outlier, or if you want: he is the exception that proves the rule.

Don’t be fooled by people’s apparent confidence, and this is especially true in more competitive environments. I still find myself taken by surprise sometimes, when people tell me about their insecurities, and I really shouldn’t be, as it has been one of the more common topics I talk about and help people with!

Just last week a PhD candidate made an offhand comment during a coaching session on how the section on feeling insecure in the HappyPhD Course had helped her. For a second I was surprised, as in the coaching calls we had focused mainly on the more practical side of things: the workday, productivity, etc. She never mentioned feeling insecure, and she certainly didn’t make an insecure impression. Quite the opposite. Oh, but of course! Fooled by the mask situation: the inner and the outer, never the same. And momentarily forgotten about the to-some-degree-anxiety-producing nature of the PhD, which is universal. ‘I have become more relaxed about it,’ she told me. ‘Just knowing that it is normal has taken the pressure off.’

That’s the first tip: If you are feeling worried and insecure about your PhD, don’t worry. So is everybody else. It’s normal and only to be expected. It’s nothing that needs ‘fixing’. (Note: If you are not feeling even a hint of insecurity, you may be an extra-terrestrial. Or have megalomaniac tendencies. Just so you know.)

The second tip is to make sure you create a firm boundary between yourself and your work, when thinking about it. Reduce your worries to ‘how can I best perform this piece of research/ find the answer to this question/ run this analysis/ improve my methodology’, instead of obsessing about ‘can I do this/ what if I’m not capable/ Oh my god this is never going to work out/ I am probably not cut out for this/I am a failure/ my PhD is doomed’. You are capable. Give yourself the benefit of the doubt here, and focus on the factual work that you can improve on instead (PS You don’t need improving on. You are already pretty magnificent.)

The same goes for worrying about how your work will be received. It’s only natural to do so to a certain extent, but for the love of mercy try to stick to the factual, and keep away from the more existential questions. The fact you were selected to do a PhD means you are most likely capable of producing one, so try and keep your obsessing over your capability and worth to a minimum. Keep narrowing your questions down to answerable, figure-out-able or at the very minimum non-personal concerns.

Naturally, it may be possible that persistent fierce insecurity points towards a larger question: that of whether you want to be writing a PhD in the first place. If the answer to that question is: ‘yes, I want to be writing a PhD’, the remaining existential concerns are often not much more than smoke, distraction and illusion. Leave them be. (If the answer is no or undecided, read: should I quit my PhD?)

Oh, and a final tip: Don’t ask people how they are getting on with their PhD when you bump into them in the hallway. There is no such thing as an innocent question in the hallway! And if you really want to know, all you have to do to never know the answer is to ask questions in the hallway! (Well, you might catch a person off-guard, and they may blurt things they didn’t intend to share, but they may not talk to you ever again!) If you must, try again in a more intimate setting. The answer will likely be more satisfying.

Do you ever feel insecure about your PhD (if I may ask)? If so, thank goodness, you are normal. Well, that is, as normal as you are comfortable being. Tell me all about it in the comments. Oh, and if you liked this post, could you share it? As always, I appreciate it!

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Building Momentum: Cultivating Sparks and Getting Things Done

Before I presented my first HappyPhD seminar I booked a coaching session with a public speaking coach. We talked story-telling technique, commanding the energy in a room, and we brainstormed about some aspects of my workshop. The conversation meandered and we ended up talking about creativity, and how to bring your work into being. At this point in the conversation she drew me a stick figure:


She told me there are basically two ways to get stuck when you are creating something (and in life. It was that kind of conversation).  You may have no ideas, or no inspiration. You feel limp. You have lost your sense of wonder. Life is a drag. That’s when the vertical arrow gets blocked. Or, you may have problems implementing those ideas: translating them into reality and communicating them with other people. That’s when the horizontal arrow gets blocked. Releasing these blocks means momentum is restored.

(If you hadn’t noticed yet – this is a bit of a ‘spiritual’ post. No academic references here. Think metaphor, think model. Don’t take it literally.)

Translated to academia it presents a rather fabulous model for building and sustaining momentum.

We need the muse: the being enthralled, the giddiness of ideas and the excitement and thrill when inspiration strikes.

But we can’t stop there.

We need to capture those thoughts and ideas, order them, structure them, put them onto paper, fine-tune, fine-tune more, and present them to the world.

Moving ideas into form (and publication).

I believe the vertical arrow to be responsible for the spark, in our work, in our eyes, in our life. It ensures quality and originality. We cultivate it through feeling and noticing: we need to notice what uplifts us.

At work, we need to notice which ideas speak to us, which words need to be written, which argument needs to be explored. Even if the (desired) outcome is intellectual, the process is one of tuning into our feelings, navigating on inspiration.

More broadly, we need to notice what makes us come alive.
Where does excitement live?
And nourishment?
These aren’t fixed entities: what is it you need right now?

For sparks to show up on a regular basis you need to pay attention.
You need find out where they like to hang out;
they are not that visible to the untrained eye,
and if you get too caught up in the stresses of things (the deadline, the difficulties, the expectations, everything that doesn’t seem to go your way) they fade.
Or we think they do.
We fail to notice them, even if they are still there.

I believe the horizontal arrow to be the motor behind ‘success’. It is the ‘showing up and getting things done’. For academia:

It is the sitting down to do research or write when you do not feel like it.
It is ignoring the inner critic.
It is setting yourself a challenge. It is meeting that challenge.
It is thinking strategically about your work and how you want to position yourself in your field, and in the academic community.
It is being professional and engaged in your work relationships.
It is stretching beyond what you think you are capable of, beyond what you think you are ready for, beyond…
It is being courageous and bold.
It is joining the academic community by participating.
It is, as my mentor Gordon Smith would call it: ‘getting on with it’.
It is coming out of your shell and showing up.
Show up. Show initiative. DO something.

I believe there is great value in learning to tune into what we need: do we need to show up and get things done (horizontal arrow), or do we need to let go, surrender and allow things to happen (vertical arrow)? Do we need to put ourselves out there (horizontal arrow), or do we need to soften and pay attention to inner needs (vertical arrow)?

In my own life I find there are often subtle shifts I can make to restore momentum. When I am being too controlling, when I am too invested in an outcome, I remind myself to let things happen in their own time (vertical arrow). I step back. At least I try. At the same time, I work at those things that require my energy. I determine what my priorities are and I take action if I can (horizontal arrow).

These days I am pretty in tune, in the sense that I at least recognise when I am ‘in the flow’ and when I am firmly out of it. The two feel completely different, and I am highly sensitive to the difference. If I push too hard, for too long (and I tend to, still) everything comes to a halt very fast. So I reconnect, and figure out what I need to allow things to happen more effortlessly.

The vertical connection comes relatively easily to me – I seem to always have ideas and a little sparkle going on somewhere. That said, when I am being too goal-oriented, or if fear gets in the way, my inspiration gets cut off and I am absolutely gutted. I feel hollow and drained. I NEED the muse by my side to feel like myself. And I need to be in tune to work and create. I cannot do the go-getter thing. When I trust I don’t have to, my best work shows up.  Opportunities show up. (And, distinctions and good reviews show up). The horizontal connection for me means doing my work (whatever that may mean in the moment), and putting it out into the world (who knows, someone may enjoy it!). I have become a huge fan of simple routines to ensure I indeed do so, no matter the circumstances.

Establishing momentum in this inside-out manner has been key to finishing my PhD, and I imagine it will be key in anything I do from here. Why it works, is because it isn’t imposed. It is not about forcing myself to do things. It is more about alignment, than effort.

All of this makes a lot of sense to me, but I have no idea whether it makes sense to anyone else? Can you relate? How do you deal with horizontal and vertical challenges? Would love to know. If these ideas do make sense to you: could you share this post? As always, it is much appreciated!

Getting Unstuck

The vertical arrow is about spark and inspiration, for which we need to be open, curious and playful. It is about being connected to our inner world and working from there.

The horizontal arrow is about achievement (in an effortless way), for which we need to be committed, grounded and courageous. It is about our connection to others and our contribution in the world.

If you are vertically challenged right now, start creating space for sparks to show up.

Some ideas:

  • Brainstorm creative ideas for the chapter or paper you are currently working on – pay special attention to how each option makes you feel. Use your intuition to make work decisions. (Scary. Exhilarating. Powerful.)
  • Read your favourite scholars (or novelists), and let yourself be inspired.
  • Take time off to do nothing.
  • Take time to consciously stop achieving. Being is enough. You are enough.
  • Start a meditation or yoga practice (resets the brain for creativity, contentment and joy).
  • Notice what you want to do instead of what you ought to do. Do what you want to do.
  • Ask yourself: what do I need right now? Listen. Act on it.
  • Allow things to happen.
    Sit back.
    Be receptive.
    Loosen up, lighten up, relax.
    Be still and listen.
  • Pay attention to the small pleasures. And the big ones.
  • Let yourself off the hook:
    You don’t have to do anything right now.
    You don’t have to get anywhere.
    There is nowhere to go! You are already there.
  • Read, dance, eat, go to the cinema or theatre, see friends etc.: do anything that uplifts you.

Whether at work or outside work, the key to more spark is listening in, instead of pushing forward. It is about noticing joy, and following its path. Effortlessly.

If you are horizontally challenged, take action.

Some ideas:

  • Set up work and writing routines and stick to them (I recommend working in intervals)
  • Set yourself a work challenge that stretches you, and go for it. Maybe it is getting your paper written, maybe it is getting your paper published. Maybe it is trying something new, like leading a workshop or organising a panel at a conference. Maybe it is speaking up more in seminars, or presenting your work. Get excited about it and do it.
  • Think strategically about where you want to go next, work-wise. Plan for it. Act on it. Become the person who can do, and simply does those things.
  • Forget about failure. Failure is inevitable and it doesn’t matter. Just keep trying.
  • Ignore the inner critic. Ignore the inner censor. Be fearless.
  • Put yourself and your work out there.
  • Be open to criticism, instead of being defensive. Connect.
  • Take charge. Take a stand. Become visible.
  • Ask yourself how you could contribute. If you were one step ‘ahead’ of where you are now, what would you be doing? Do it now. Don’t wait until you are ready.
  • Set up self-care routines for exercise, diet etc. Don’t do so because you feel you ‘should’. Only make those changes that feel empowering.

Whether at work or outside work, the key to overcoming horizontal challenges is action and engagement. Show up. Your contribution is welcome and needed.

Sometimes we are challenged in all directions. In that case start anywhere. These approaches beautifully complement each other. Inspiration will help lift yourself above your fears and worries and into action. Action, engagement and movement will help you out of any slump and reignite your spark.

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