First Thing Monday #40

?? Good morning and welcome to the 40th edition of First Thing Monday! Happy Pride Month to all those who celebrate!

?? FTM is a weekly newsletter that includes a recap of all the news you need to know to make better career decisions. Each issue also includes four tips for developing better relationships at work and a deep dive into a pressing workplace topic. Weekly issues come out on Monday mornings!

? Have a work question or topics you’d like us to discuss? Drop me a line ?? simply reply to this email or leave us a comment below!

I’m Jon Cochran, a workplace sociologist with over 15 years of experience leading sales, marketing, and product development teams and working with brands like J.Crew, Hilton, and Mattel. I want to provide resources to help you take control of your career and maximize your satisfaction in the workplace.

Thank you for reading First Thing Monday! If you like it, I hope you’ll consider subscribing to receive new posts and support my work.

? What to read before your first meeting:

• The Sad Desk Salad is Getting Sadder (The Atlantic): I used to be a champion of the "Sad Desk Salad." Every day, it was a race against the clock to scarf down lunch while scrolling through LinkedIn, pretending to be productive. But research shows that taking a real lunch break, even for just 20 minutes, can significantly improve your mental health and focus, ultimately making you more productive throughout the day. Salad chains are booming with convenient options, but regardless of how healthy your lunch is, disconnecting during your break is what actually makes the difference for your health.
• How to ask in a job interview if a company is going to have layoffs (Fast Company): Imagine going through multiple layoffs in your career. It's no wonder that learning about a company's approach to layoffs and their effect on culture during the interview process makes so much sense. You can learn about a company's approach to layoffs by researching financials, growth trends, and past employee experiences. Talking to current or former employees can also be insightful. While directly asking about future layoffs might not be productive, you can reframe your questions to address company stability. For instance, you could ask how a new position fits into the company's long-term goals or how the company has adapted to past economic downturns.
• Gratefulness Is More About the Future Than the Past (Admired Leadership): Imagine feeling grateful not just for what you have, but for what's to come. That's the power of future-focused gratitude. While we typically express thanks for past kindnesses, a truly grateful person can recognize how those acts shape a brighter future filled with learning and growth. The highest form of gratitude acknowledges the good fortune we've received and uses it to cultivate optimism for what lies ahead. This shift in perspective, from "thanks" to "thankfulness," radiates outward, inspiring those around us with hope and attracting more positivity into our lives.
• A Second Young Bank of America Employee Has Suddenly Died This Month (New York Magazine): A brutal culture of long work hours in Wall Street is raising concerns about workplace isolation and employee well-being. The recent deaths of young finance professionals, one after working 72 hours straight and another clocking in 100-hour weeks, highlight the dangers of grueling schedules. These tragedies come despite past efforts by some banks to implement mandatory rest periods, suggesting a deeper issue with work-life balance and mental health support in the financial industry.
• How I Overcame Burnout and Actively Manage It Now (Karen Ho): I found this article via Great Point by GG. And whether or not you experience ADHD, Karen shares helpful tips to fight burnout by building routines and prioritizing self-care. She focused on rest, exercise, and activities she enjoyed like walks with her dog to keep her body and mind healthy. Recognizing her strengths and limitations, she let go of comparisons to others and embraced a "good enough" mindset when it came to work. Daily routines, positive self-talk, and organization systems helped manage her anxiety and give her peace of mind. This is a great reminder that self-care and a shift in perspective are powerful tools to combat burnout.

?? The Water Cooler

• In a past life, I was a womenswear buyer. My main category was accessories, but I also learned so much about denim during that time. If you’re like me and into jeans, you may also enjoy the story of The Wizard of Jeans, Benjamin Talley Smith—the man behind hit styles for Walmart, Rag & Bone, and Reformation.
• If you could live in an apartment building from any brand, which would you pick? These days Miami is the home to buildings branded with companies like Armani, Fendi, Porshe, and even Elle Magazine. For my money, anything with a helipad will do!
• After waiting months for updates on a release date, Godzilla Minus One showed up on streamers and for purchase over the weekend. The effects are award-winning, but it’s really been the acting that is amazing to watch!
• With all the new music that’s dropped over the last few weeks, I didn’t want to let you miss new jams from NewJeans, Channel Tres, Disclosure, and Billie Eilish! My 2024 - Q2 Playlist is available on Apple Music.

?? Reflections for this week:

• For you: This week, we’re thinking about procrastination. Take some time to reflect on what activates your own procrastination. Are there certain tasks that send shivers down your spine and make you hit the "snooze" button on your calendar reminders? Maybe it's public speaking or tackling a complex report. Write down a few tasks you consistently put off. Does procrastination seem like a random event, or is it a more regular visitor? Think about how often you find yourself delaying tasks and the impact it has on your work. This will help you decide if it's a one-time thing or a pattern needing attention.
• Your boss: Did you recently encounter a situation where procrastination caused a delay in your work? Consider the benefits of being upfront with your boss about your procrastination tendencies. Frame the conversation around seeking solutions, not excuses. For example, you could say: "I've noticed a pattern of procrastination impacting my deadlines on tasks like [specific task]. I'd like to discuss strategies to address this, and I'm open to exploring additional support structures you might recommend." Clearer deadlines, check-ins, or accountability measures can be helpful tools to combat procrastination.
• Your direct reports: If a team member is struggling to meet deadlines, schedule a private conversation. Explore the root cause of their procrastination. Is the task unclear or overwhelming? Do they lack the necessary resources or skills? Once you understand the challenge, offer coaching and resources. Share tips for managing procrastination, such as the "five-minute rule" or breaking down large tasks. Consider if some tasks you delegate are more prone to procrastination. Are the tasks poorly defined or does your direct report lack a sense of ownership? Refine your delegation strategies to empower your team members. This can help them feel more invested in the work and less likely to procrastinate.
• Your co-workers: While offering support to colleagues who procrastinate it's important to maintain respectful boundaries. Micromanaging someone who procrastinates can backfire. Constant check-ins and hovering can breed resentment and hinder their ability to develop self-management skills. Trust your colleagues to manage their workload, but be available for guidance. Don't force your colleagues to adopt your anti-procrastination techniques. Instead, offer suggestions and resources only if they seem open.

??And one last thing…

Sweat dripping down my forehead, legs burning with exertion – a long run often serves as a space for not just physical exertion, but also mental reflection. This past weekend's run was no different. As I pounded the pavement, I found myself reflecting on the year so far. Then June arrived, marking the halfway point of 2024, I realized I hadn't truly stopped to assess how I was doing – not just physically, but across all aspects of my well-being. This mid-year check-in isn't about harsh criticism; it's about acknowledging wins and identifying areas for growth across three key aspects: physical health, mental health, and relationships. Just like a well-timed review can keep a team aligned and on track, taking stock of your own progress halfway through the year can be a powerful tool for personal well-being. Here is how I checked in with myself about the first half of 2024.

Physical Health: Reflecting on Habits and Goals

Our bodies carry us through life. Investing in physical well-being is crucial for maintaining energy, reducing stress, and fostering overall health. While I haven't quite mastered the recommended "get up every 30 minutes" routine, I do make a conscious effort to break up long stretches of sitting. Short walks around the office or extra playtime with the dogs not only get me away from the screen but also leave me feeling more energized. Sleep is another area where I feel good about my habits. My consistent 9:30 pm bedtime and 7:00 am wake-up time have become ingrained, and I often find myself naturally waking before the alarm. However, I recognize the need to incorporate more dedicated fitness into my routine. With summer's arrival, the urge to be outdoors is strong, so I'm setting a schedule for regular runs on Mondays, Wednesdays, and Fridays. Adding some strength training to the mix is a possibility as well! Here are some ideas to guide your reflection on physical health:

• Successes: What healthy habits have I incorporated into my routine? How do these habits make me feel?
• Challenges: Are there areas where I could be more mindful of my physical health (e.g., diet, sleep, exercise)? What are some of the obstacles preventing me from making these improvements?
• Goals: What specific, achievable goals can I set for the remainder of the year to improve my physical health? How can I create a plan to overcome the identified obstacles?

Mental Health: Cultivating Clarity and Connection

Our mental well-being is just as important as our physical health. A healthy mind fosters resilience, creativity, and emotional stability. My work on the weekly newsletter exposes me to a variety of articles about the challenges faced by today's workforce. One theme that struck a chord was the issue of workplace loneliness. We’ve discussed how even seemingly minor things like using jargon or acronyms can contribute to feelings of disconnection. Reflecting on this, I realized how often frustration with someone's use of jargon clouded my perception of them. This led me to examine my own vocabulary – yikes! I discovered a tendency to use jargon myself, often as a crutch instead of clearly expressing my meaning. Since this realization, I've become more mindful of my language, strive to communicate more directly, and be less judgemental about other people’s communication styles.

• Successes: What coping mechanisms have I used effectively to manage stress or negative emotions? What practices contribute to a sense of calm and well-being?
• Challenges: Have I experienced any mental health challenges (e.g., anxiety, burnout) during the first half of the year? Did anything elicit these challenges?
• Goals: Are there any changes I can make to my daily routine or environment to cultivate a more positive mental state? Would seeking professional help be beneficial?

Relationships: Nourishing Connections and Building Bridges

Strong relationships are essential for our emotional well-being and sense of belonging. Investing in our relationships allows us to build a strong support system and experience joy and connection. The past two months have seen a renewed focus on connecting with friends. Making a conscious effort to reach out, whether through a quick text or a lunch invitation, has resulted in more social interaction than I've experienced in the past six months. I'm incredibly grateful for the wonderful people in my life and the moments we share. This experience underscores the importance of taking initiative and not waiting for others to make the first move. Here are some prompts to guide your reflection on relationships:

• Successes: What are some of the positive relationships in my life? How do I nurture and maintain these connections?
• Challenges: Are there any relationships that require more attention or have become strained? What could I do to improve these connections?
• Goals: How can I be more intentional about connecting with loved ones (e.g., scheduling regular calls, planning outings)? Are there any new relationships I would like to cultivate?

This mid-year check-in has been a powerful reset button. Taking the time to understand how I'm spending my energy across physical health, mental well-being, and relationships has been like shining a spotlight on previously unseen corners. It's revealed not just areas where I'm thriving, but also pockets where my efforts might be scattered or misdirected. Moving forward, this newfound awareness empowers me to be more intentional with my time and resources. This check-in doesn’t have to be just a pause; it can be a recalibration, allowing us to ensure our efforts are focused on building a fulfilling and balanced second half of the year.

By dedicating time to self-reflection, we gain valuable insights into our overall well-being. This process allows us to celebrate successes, identify areas for improvement, and ultimately make adjustments that lead to a more fulfilling life. So, don't wait until the end of the year! Embrace the power of the mid-year check-in and use it as an opportunity to reset, refocus, and recharge for the months ahead.

Have a great week!

Jon

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