BALANCING CAREER

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BALANCING CAREER PERSONAL LIFE
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Disclosures

• No financial relationships to disclose

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Process Overview
Core Values
Mission
Vision
Strategic Plan
Annual Goals
Short Term Long Term
Time
Low

High

Level of Detail
McKinsey and Co.
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What means a lot to you?
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Your Plan

• Mission, passion
• Goals
• Career goals Leadership role Clinical care,
  Research, Education, Advocacy Single, double,
  triple threat? Academics/non-academics?
• Personal goals
• Letter to self

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Workshop Outline

• The Science behind Balance
• Balancing Myths
• Leadership Personal Life Realities
• Exercise
• Balancing Strategies
• Time Management
• Cognitive Reappraisal

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The Science Behind Balance

• Well being
• Contentment
• Happiness

Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Evidence-based BalancingWhat determines
happiness?
Circumstances 10
Set Point 50
Intentional Activity 40
Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Subjective Well being SurveyWhere is your set
point?

• 1. In general, I consider myself
• 1 2 3 4
  5 6 7
• not a very happy person a very happy person
• 2. Compared with most of my peers, I consider
  myself
• 1 2 3 4
  5 6 7
• less happy
  more happy

Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Subjective Well being SurveyWhere is your set
point?
3. Some people are generally very happy. They
enjoy life regardless of what is going on,
getting the most out of everything. To what
extent does this characterization describe you? 1
2 3 4
5 6 7 not at
all
a great deal
Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Subjective Well being SurveyWhere is your set
point?
4. Some people are generally not very happy.
Although they are not depressed, they never seem
as happy as they might be. To what extent does
this characterization describe you? 1
2 3 4 5
6 7 not at all

a great deal
Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Subjective Well being SurveyScoring

• Add four numbers and divide by 4
• Must do multiple administrations to get your real
  score
• Average score 4.5-5.5
• College students average below 5
• Working adults 5.6
• If score lt 4, take a depression screener

Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Balancing MYTHS
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Career and Family Balancing Myths

• 1. You are the only one out of balance

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2. Only people in demanding careers like
medicine are out of balance
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3. If only I could be more efficient
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4. If only I could sleep less/had more energy
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5. If only I had the right partner
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6. If I take care of everyone else, Ill be OK
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7. I can be a perfect spouse, daughter/son,
parent, and physician
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Career and Family Balancing Myths

• You are the only one who is out of balance
• Only people in demanding careers like medicine
  are out of balance
• If only I could be more efficient
• If only I could sleep less/had more energy
• If only I had the right partner
• If I take care of everyone else, Ill be OK
• I can be a perfect spouse, daughter/son, parent,
  and physician

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Leadership and Personal Life Realities

• Peers change
• Peoples views of you change
• Personal demands may change
• Family demands may change

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Leadership and Personal Life Realities

• Peers change
• Peoples views of you change
• Personal demands may change
• Figurehead and fundraiser
• Speecheswax poetically
• Promote not just your personal goals, but careers
  of others and/or the organization
• Time demands change
• Dinners, parties, fundraiserswatch your weight
• Weekendsgolf
• Always on call
• Family demands may change
• Spouse involvement

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EXERCISE
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Workshop Outline

• The Science behind Balance
• Balancing Myths
• Leadership Personal Life Realities
• Exercise
• Balancing Strategies
• Time Management
• Cognitive Reappraisal

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Coping Strategies Reported by Women Physicians in
Academic MedicineLevinson W et al. J Am Med
Womens Assoc 19924725-28

• Changing structural aspects of personal and
  professional life
• Changing personal expectations
• Increased efficiency
• Social support

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Coping Strategies Changing structural aspects
of personal and professional life

• Hired/purchased support 73
• Limiting personal/social activities 54
• Limiting/restructuring professional
  activities 14
• Delegation/negotiation of tasks 4

J Am Med Womens Assoc 19924725-28
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Coping Strategies Changing personal expectations

• Attitude/cognitive reappraisal 8
• Personal attention/tension reduction 12
• Partition and separate roles 9
• Overlook demands, reduce standards 4
• Family activities and vacations 7
• Eliminate roles 3
• Setting priorities, reevaluation 5

J Am Med Womens Assoc 19924725-28
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Coping Strategies Increased efficiency

• Activities aimed toward maximizing efficiency for
  meeting all demands 53

J Am Med Womens Assoc 19924725-28
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Coping Strategies Social Support

• Spouse 16
• Nonspouse 7

J Am Med Womens Assoc 19924725-28
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TIME MANAGEMENT
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The Problem

• The Rush
• the speed of life today
• The Gush
• the volume of data
• The Worry
• anxiety ADHD distraction
• The Blather
• physical and mental clutter

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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Managing Modern Life

• 1. Do what matters most to you
• Prioritize, choose, cultivate your lilies and
  get rid of your leeches
• Avoid the tyranny of the urgent

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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URGENT NOT URGENT
IMPORTANT -project deadline -sick child -clinical crisis -time with loved ones -journal reading -writing/publishing -exercise
NOT IMPORTANT -most phone calls -most daily interruptions -most one hr meetings -most TV -most gossip
Stephen Covey, adapted
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Managing Modern Life

• 2. Create a positive emotional environment
• where ever you are
• Develop positive connections/relationships
• 3. Find your rhythm

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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Time Management Find your Rhythm

• Know the time rhythm that works for you and your
  family
• Identify your peak hours and use them for peak
  activities, find your zone or flow, use your
  morning burst
• Schedule mindless tasks for mindless times
• Figure out how your rhythms work best with your
  familys

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Time Management Find Your Rhythm

• Know the physical environment where you are most
  productive
• Where? Starbucks? Music?
• Clear your desk
• Go paperless

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Managing Modern Life

• 4. Invest your time wisely so as to get maximum
  return
• Fight procrastination
• Pay attention to investment of time
• Time value assessment form

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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Budgeting and Investing your Time

• You budget your money, need to account for your
  time
• Calculate
• Effort factor
• Fulfillment factor
• Necessity, Right Thing to Do factor
• Product is the Worth-It Factor

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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Budgeting and Investing Your Time

• Have protected scheduled time for tasks
• Writing time
• Family time
• Spouse time
• Your time

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Managing Modern Life

• 5. Dont waste time screensucking
• For some it is an addiction
• 6. Identify and control the sources of
  gemmelsmerch
• Gemmelsmerch is your distractability quotient

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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Gemmelsmerch Distractability Quotient

• Magazines
• Mail waiting to be opened
• Computer only a chair swivel away
• Phone, Blackberry or Treo
• Television
• Open door
• Other items on to-do list
• Guilt or toxic worry
• Other conversations
• Money

• Mess in office, home or car that needs to be
  cleaned up
• Important thing that you keep putting off doing
• Imagined dangers
• Uncontrollable mind wandering
• Office politics, domestic squabbles
• Anything you can think of to get out of what you
  are doing

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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Controlling Distractions

• Control the phone and email
• Delegate
• Reply at set hours
• Limit time on each call and reply
• Control the mail
• Review mail during another activity
• Review mail over the recycling bin
• Handle each piece once

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Managing Modern Life

• Delegate to be effectively interdependent
• --Say no, be picky
• 8. Slow down, stop and think
• 9. Dont multitask ineffectively
• 10. Play and enjoy

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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Managing Modern Life Principles

• Connect with people and projects that matter
• Control your technology
• Cancel what doesnt matter
• Create structures and systems that help you stay
  organized
• Care about what really matters
• Cultivate your lilies and discard leeches

Hallowell EM. CrazyBusy. Ballantine Books, 2006
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YouTube.com Waitless.orgTime Rebates

• Speed-tie your shoes 4 days of your life
• Instant shirt removal 3 days of your life
• Instant baby soothe 3 weeks of your life
• Tangle free cord wrap 6 days of your life

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COGNITIVE REAPPRAISAL
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Evidence-Based Interventions 12 Happiness
Activities
1. Express gratitude 2. Cultivate optimism 3.
Avoid overthinking and social comparison 4.
Practice acts of kindness 5. Nurture
relationships 6. Develop coping strategies 7.
Learn to forgive
Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Practice 12 Happiness Activities
8. Do more activities that truly engage you 9.
Savor lifes joys 10. Commit to your goals 11.
Practice religion and spirtuality 12. Take care
of your body
Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Characteristics of happy, balanced people

• They devote a great amount of time to their
  family and friends, nurturing and enjoying
  relationships
• They are comfortable expressing gratitude for all
  they have
• The are often the first to offer helping hands to
  coworkers and passersby
• They practice optimism when imagining their
  futures

Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Characteristics of happy, balanced people

• They savor lifes pleasures and try to live I the
  present moment
• They make physical exercise a regular habit
• They are deeply committed to lifelong goals and
  ambitions
• They have their share of stresses, crises, and
  even tragedies but they cope in face of challenge

Lyubomirsky. The How of Happiness. Penguin
Books, 2007
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Tips from a Surgeon

• Your children get only one childhood make it
  memorable
• Frame every disaster with these words, in 5
  years, will this matter?
• Your job will not take care of you, your family
  will. Take care of your family
• McHenry
  CR. In search of balance. Amer J Surg 2007. 193
  293-7

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Top 10 Balancing GuidelinesAdapted from
Berkowitz C, Gahrmann NA

• 1. Know your mission values, set priorities
  and decide what comes first

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Set priorities and decide what comes first
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Top 10 Balancing GuidelinesAdapted from
Berkowitz C, Gahrmann NA

• 1. Know your mission values, set priorities
  and decide what comes first
• 2. Build a support network
• 3. Let go of guilt
• 4. Establish limits and boundaries, learn to say
  no, dont try to be all things to all people
• 5. Be organized

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Balancing GuidelinesAdapted from Berkowitz C and
Gahrmann NA

• 6. Enjoy quality family time, time with kids and
  
• partner
• 7. Take care of yourself
• 8. Be flexible, recognize there will be lack of
• balance at times
• 9. Share tasks, delegate, ask for and use help
• 10. Keep things in perspective, enjoy each day
• Take pride in your accomplishments

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Process Overview
Core Values
Mission
Vision
Strategic Plan
Annual Goals
Short Term Long Term
Time
Low

High

Level of Detail
McKinsey and Co.
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• Write down specific goals
• Seal your letter to self
• You have control of the balance in your lives
• As leaders, model and create environments
  enhancing balance

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Evaluating your Mentor

• Are you progressing?
• Can you communicate easily?
• Is there mutual respect and trust?
• Do you have explicit goals?
• Is your mentor advocating for you?
• Does your mentor observe you?
• Do you receive feedback?

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Mentee Tips

• Have regular meetings
• Have an agenda for each meeting
• Clarify short and long term goals
• Clarify responsibilities and timeline
• Be prompt
• Give credit to your mentor

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Mentors 6 Cs

• Content mentor
• Career mentor
• Controlling mentor
• Critiquing mentor
• Challenging mentor
• Cheerleader mentor

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Minorities and Mentoring

• Relationships occur most naturally between like
  individuals
• Performance of minorities scrutinized more
  closely
• Tokenism, have to prove self
• Pressured to represent group/race on every
  committee
• Heavy lifting in mentoring others

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