Reining in Rumination
We’re back with week 5 of our series on strategies for improving work-life balance. (Just joining us? You can start with week 1 here. ) This newsletter series is adapted from overwork expert Malissa Clark’s HBR Big Idea article “A Workaholic’s Guide to Reclaiming Your Life.” ??
Rumination, a mental loop where you dwell on past events, is hard to combat because it’s deeply internal. It happens in a place — your mind — where no one else sees it, and it’s hard to control. Thoughts and feelings come whether you want them to or not. And what you feel may be quite different from what the world sees.?
Wharton’s Adam Grant has a strategy to help with this tendency. If he notices he’s ruminating about work — thinking about it while trying to enjoy family time; propping open a laptop while watching TV; or feeling stress, anxiety, or guilt about not working — he forces himself to stop.??
He asks himself why he feels that, and then says to himself, “Who said I should be working every minute? I don’t even have a boss!” and “What is the point of having tenure if I don’t get to decide for myself how many hours I will be spending on which projects?”?
Brainstorm a few mantras that are specific to your own thoughts when you ruminate about work. Write them down and save them somewhere you will see them often, such as in a note on your computer or physical desk. One of your mantras may be as simple as, “This work can wait. I need downtime to recover.”??
You can also practice mindfulness ; find a technique that sticks, whether it’s meditation, breathing exercises, or something else. Remember: You won’t be able to simply eliminate rumination. You have to learn to listen to it and work with it.?
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I Build Teams that Make an Impact for Startups & MSMEs by Being a Strategic Talent Partner in Creating 360° Recruitment Strategies | Changing How the World Sees Recruitment Vendors
1 周Moral - self-talk is the best talk!
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2 周In a fast-paced world, rumination can trap us in cycles of negativity and self-doubt. It’s time to break free! Instead of dwelling on the past, let’s shift our focus to action and growth. Embrace mindfulness—acknowledge your thoughts, then let them pass. Replace overthinking with constructive reflection; ask yourself, “What can I learn from this?” Surround yourself with positivity and engage in activities that uplift your spirit. Remember, your mind is a powerful tool—use it to build, not to break. Together, let’s champion mental clarity and resilience, transforming rumination into inspiration!????
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3 周The focus on controlling rumination is spot-on. Overthinking can derail even the most capable leaders. For me, structuring reflection time and setting boundaries around it has been essential—not as a way to avoid tough calls but to approach them more effectively. Finding that balance of reflection without stagnation is powerful.
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3 周Rumination can feel like productivity’s sneaky impostor. It creeps in, disguised as problem-solving, but instead, it just drains our mental energy. The real challenge of breaking this cycle—it's not about silencing those thoughts, but listening and then letting them go. I’ve found that a mantra like, “Rest isn’t a reward; it’s a reset,” can help shift the mindset.?
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3 周Job rumination can be as prevalent as we could not imagine, yet the common practices to attack and combat it are easy to understand and, of course, easy to apply. Mindfulness Techniques: Practice mindfulness to focus on the present. Meditation and conscious breathing can be helpful. Set Aside Time to Think: Dedicate a specific time each day to reflect on your worries. Outside of that time, try to distract yourself. Write Down Your Thoughts: Keep a journal to express your concerns. This can help you externalize them and see them from a new perspective. Physical Exercise: Engaging in physical activity releases endorphins and can reduce anxiety, helping to decrease rumination. Challenge Your Thoughts: Question the validity of your negative thoughts. Ask yourself if they are realistic or if you are exaggerating the situation. Connect with Others: Talking with friends or family about your thoughts can provide support and new perspectives. Set Goals and Objectives: Focus on concrete actions you can take to address the worries that trouble you. Limit Exposure to Triggers: Identify and reduce the time you spend in situations or media that encourage rumination.