Tips for Mindful Personal and Professional Growth

Too Much To Do and To Little Time to Do It….Ugh Monday is tomorrow!  When can you catch a break ! From being a combat veteran  To being a husband and father  To CISO, business executive and CEO Stress can get out of control – I like to use Sundays as a time for focused personal development. From reading a book to Rucking (or other heavy workouts) to journaling about what I am grateful for. Sundays are a great time to pause and see the bigger picture. Strategic Reflection Session: Dedicate 60 minutes each Sunday to reflect on the past week's critical decisions, their reasoning, and outcomes. Analyze how these align with your broader life and career objectives. This deliberate reflection aids in developing deeper strategic insights and enhances the ability to predict and manage future challenges. Learning from Diverse Fields: Every other week, commit to reading or attending a seminar outside your usual field of expertise but relevant to leadership, cybersecurity, or relationships. Delve into behavioral economics, military strategy, or organizational psychology to broaden your perspective, strengthen your strategic thinking, and improve your capability to identify and mitigate complex security issues. Self-Awareness: Closely to your inner dialogue, particularly during stressful or negative moments. Identify recurring thought patterns, such as tendencies to catastrophize or self-criticize. Approach these thoughts with curiosity rather than judgment, and understand their impact on your emotions and behavior. Evidence Examination: Question the validity of your negative thoughts. Assess the evidence supporting these beliefs and consider alternative viewpoints. Reminding yourself of past achievements and strengths can counteract negative assumptions and help you view situations more objectively. Narrative Change: Words can shape reality, making it essential to transform your internal narrative. Shift from negative or critical self-talk to more positive or neutral language, fostering a mindset of learning and growth rather than failure and inadequacy. Perspective Shift: Offer yourself the same compassion and advice you would give a friend in a similar situation. This shift towards a more empathetic and realistic view of your circumstances can lead to a more balanced and positive outlook. Present-Moment Focus: Concentrate on the present to break free from the cycle of negative thoughts tied to past regrets or future anxieties. Mindfulness practices help you stay focused now, enhance your awareness of the immediate environment, and promote mental stability. Incorporating these practices into your Sunday routine can lead to significant personal and professional growth, enabling you to approach life with a more strategic, informed, and positive mindset. Great people to follow on this topic Jon Macaskill Herb Thompson Atlas Aultman Ashwin Krishnan Jason Firch, MBA #CISO #CEO #CIO #Cybersecurity #Leadership #personaldevelopment #mindfulness

The power of self-reflection is a transformative force that allows us to delve deep into our thoughts, feelings, and experiences, fostering personal growth and development. Furthermore, self-reflection fosters empathy and understanding towards other’s perspectives and experiences.   Some tips that have helped me on this journey:   Set Aside Time: Carving out dedicated time for self-reflection – Whether it's a few minutes each day or a longer period once a week, I try and commit to this practice regularly.   Create a Quiet Space: For me it’s in my backyard, but this could be a peaceful corner of your home, a park, or anywhere else that allows you to focus without interruption.   Ask Yourself Questions: I believe in using open-ended questions to guide my reflection process. Questions such as "What are my strengths and opportunity areas?" "What did I learn from recent experiences?" "What are my long-term goals?" These questions can help stimulate deeper introspection; I also make sure I revisit them on a regular basis.   Writing down thoughts and feelings: This can be a powerful tool for self-reflection which I personally found most difficult to follow, but I keep trying to get better at it, most recently I have started writing for 15 – 30 mins daily using journal on my phone/iPad. Initially I feel my writings didn’t make much sense, but I am getting better at it 😊   Practice Mindfulness: Deep breathing with my eyes closed help me focus on the present moment and observe my thoughts and emotions without judgment. Mindfulness can help develop a deeper understanding of ourselves and our experiences.   Seek Feedback: I strongly believe “Feedback is a Gift”, that being said I filter some of it to keep focus on what aligns to my purpose and goal (not forgetting the other feedback but just stacking them in order of what aligns more with my person purpose and goal). Being open to constructive criticism and using it as an opportunity for growth has helped me immensely and continues to do so.   Set Clear Goals: Using self-reflection to set meaningful goals for myself, considering what I want to achieve in various aspects of life and outline actionable steps to work towards those goals. This helps me break my larger goals into actionable items.     Celebrate Progress: Most of us enjoy being recognized and rewarded. Coming up with self-incentive plans and pausing to celebrate achievements keeps me moving ahead. My family constantly help me come up with creative ways to celebrate success and enjoy every small achievement with me, also keeping me honest on what I can do better to continue growing and evolving.   Remember, self-reflection is a journey, and it takes time and dedication to develop self-awareness and insight. Be patient with yourself and approach the process with kindness and compassion.

Understanding Your Potential — Summary and Key Points: - Self-Understanding: Reflect on who you are and how you have arrived at your current state. This awareness is the foundation of personal growth. - Emotional Control: Preserve your peace and clarity by allowing others to misunderstand you without reacting. This conserves your energy and focus. - Resilience Against Negativity: Just as a ship stays afloat by keeping water out, you can stay positive by not letting external negativity sink you. - Mental Strength: Success comes from having a mind that is smoother, stronger and more controlled than your emotions. Practical Applications: 1. Mindfulness and Self-Reflection: - Practice Daily Meditation: Set aside time each day to meditate. This helps in understanding your thoughts and feelings, reducing stress by 20% and enhancing emotional health (Goyal et al., 2014). - Journaling: Write about your experiences and feelings to clarify your thoughts and track your personal growth. 2. Managing External Opinions: - Selective Attention: Focus on constructive feedback and ignore unnecessary criticism. This helps maintain emotional well-being (Gross, 2002). - Developing Inner Peace: Engage in activities like yoga or nature walks that foster inner peace and improve emotional regulation. 3. Building Mental Strength: - Cognitive Behavioral Techniques (CBT): Use CBT to challenge and change negative thought patterns. CBT is effective in building mental resilience, with a 75% success rate in reducing symptoms of anxiety and depression (Hofmann et al., 2012). - Positive Affirmations: Repeating positive statements about yourself daily can strengthen your mindset, improve self-esteem, and enhance your outlook. A Couple of Case Studies: 1. Mindfulness in the Workplace: - Google's "Search Inside Yourself" Program: Google implemented a mindfulness program resulting in employees reporting 37% higher levels of emotional intelligence and productivity (Tan, 2012). 2. Resilience Training in Schools: - Penn Resiliency Program (PRP): This program teaches students cognitive-behavioral and social problem-solving skills, significantly reducing symptoms of depression and anxiety by 30% (Seligman et al., 2009). — Online photos:

Without realizing it, we more than often bring a fixed mindset to any given problem. This can block us from seeing creative solutions problems or unlocking unforeseen opportunities. We end up in a cycle of iteration vs. innovation. 🌀🕯️💡 Start by embracing a growth mindset. 🧠 A growth mindset, proposed by @Stanford professor Carol Dweck in her book Mindset, describes those who believe that their success depends on time and effort. People with a growth mindset feel their skills and intelligence can be improved with effort and persistence. Then also practice a beginner's mind (Shoshin, 初心). 🌈 Having a beginner's mind means you approach the world through a beginner's eyes. You set aside your expert's mind in favor of seeing things differently, with childlike wonder. 🤩 A beginner's mind is… -Open to new experiences and perspectives. -Always curious and ready to learn. -Mindful and present in the moment (you show up differently) -Ready to let go of expectations, assumptions, and judgments that block growth. -Open to embracing change. -Humble, able to accept mistakes and see failures as opportunities. -Brave, set to take steps outside your comfort zone. “If your mind is empty … it is open to everything. In the beginner’s mind there are many possibilities, but in the expert’s mind there are few.” – Shunryu Suzuki 1. Set aside current experiences, case studies, and playbooks. You can't do new things if you approach them as you always do. Let go of the word 'should' and replace it with 'what if' and 'why not'. Be open to surprises. 2. Take inspiration from children. Be open to wonder and amazement. 3. Practice creativity as part of your everyday routines. 4. Slooooooow down. 5. Be curious. Ask questions as if everything is new. 6. Be optimistic. It's easy to find problems and make excuses. 7. Leave your ego behind. As my friend @ryanholiday says, "ego is the enemy." 8. Invite new voices to the table, regardless of role. Be inclusive. Be open. Create a safe space for everyone. 9. Be ready to make mistakes and even fail. If you don't fail, you're not trying anything new. Keep going. 10. Stay curious! 🙌 #creativity #innovation #leadership #growthmindset #leadershipmindset #beginnersmind

March 15th of 2016, I was woken up at 4 am by an intense pain in my stomach. Attempting to start my day, I found myself staggering downstairs, only to be overwhelmed by nausea. It was a wake-up call, signaling that something was seriously wrong. This episode led me to a diagnosis that many hard driving professionals are familiar with: chronic stress and burnout, the silent toll of juggling multiple roles. At the time, I was navigating between 3.5 roles 1) being the Director of Business Development at a technology company 2) being an Executive MBA student at USC Marshall 3) being a new father 3.5) enduring a grueling three-hour daily commute from Pasadena to Santa Monica daily This pivotal moment marked the beginning of my deep dive into mindfulness. Until then I have studied various philosophy but never practiced. It’s a journey that transformed not just my personal well-being but also my professional performance. Through studying of classics like “Zen Mind, Beginner’s Mind,” immersing myself in multiple meditation retreats, absorbing countless content, and meeting with PhDs, I crafted a suite of mindfulness practices that became my cornerstone for not only managing stress but the source of high performance achievement - hit 120% of my sales goal that year 🛠️It’s became a secret weapon. A very useful tool. Here are some practical steps I've integrated into my life, which I believe can profoundly impact anyone's professional journey: 🧠Mindfulness Practices for High Performance Establish a Daily Practice: Each morning, I dedicate time for box breathing exercise (adopted by Navy Seals) This simple act of returning my focus to my breath whenever my mind wanders has sharpened my focus, improved my emotional regulation, and cultivated a powerful presence in all aspects of my life. Mindful Moments: Wove mindfulness into the fabric of my daily activities. I have blocked off time on my calendar in between back to back meetings. These brief moments for mindful activities between tasks have become a forcing function to reset and recenter. They enhance my engagement and efficiency with each task at hand. Mindful Listening: In every meeting and conversation, I practice fully focusing on the speaker, absorbing not just their words but also their non-verbal cues, without crafting my response in my head. This approach has not only deepened relationships but also ensured that I fully comprehend the nuances of each interaction. My journey underscores that peak performance transcends technical prowess; it's equally about nurturing mental resilience, embracing mindfulness, and fostering a profound connection with our personal value. In the high-stakes realms of management and revenue functions, where success is often quantified by outcomes, goals, and quotas, mindful approach offers a sustainable and fulfilling path to what we do. Helpful material in comment 👇🏼 #selfdevelopment #mentalhealth #mentalperformance #leadership

EVERYTHING IS AN OPPORTUNITY! Everything is awesome! Everything is cool when you're on a team! Everything is awesome when you're living in our dream! - Lego Movie While rewatching The Lego Movie for the 10,000th time with my littles, I started to think about how to create a mindset where I habitually walk around the table, deliberately focus on aspects of the problem, and do it before I take action or speak. Basically, "How do I Execute Tactical Patience" while not on the battlefield Shifting from a fixed mindset to a growth mindset is a transformative journey. Here are my five strategies to help cultivate a growth mindset and turn every challenge into an opportunity for personal growth and change: 1. Embrace Challenges: Instead of avoiding challenges, welcome them. Understand that facing difficulties and setbacks is an integral part of personal growth. When encountering obstacles, ask yourself, "What can I learn from this experience?" This reframing can empower you to tackle challenges head-on. 2. Learn Continuously: Cultivate a thirst for knowledge and ongoing self-improvement. View every positive or negative situation as an opportunity to gain new insights and skills. Seek feedback, read, take courses, and never stop learning. 3. Embrace Post-Traumatic Growth and Find Meaning: Post-traumatic growth is the idea that individuals can emerge stronger and wiser after facing adversity. Explore the meaning and purpose behind your challenges. Draw inspiration from Viktor Frankl's logotherapy, which emphasizes finding purpose in suffering. Ask yourself, "What can I learn from this experience, and how can it contribute to my personal growth and greater purpose in life?" This approach can help you navigate difficulties with a sense of meaning and resilience. 4. Foster a Positive Inner Dialogue: Pay attention to your self-talk. Challenge negative thoughts and replace them with positive affirmations. When faced with a difficult situation, ask yourself, "How can I grow from this? What strengths can I leverage to overcome it?" Self-encouragement is a key component of a growth mindset. 5. Embrace Mistakes and Failures: Understand that making mistakes is a natural part of the learning process. Instead of fearing failure, see it as a stepping stone to success. Analyze what went wrong, make adjustments, and keep moving forward. Ask yourself, "What valuable lessons can I extract from this mistake or failure?" By consistently applying these strategies, you can shift your perspective from "Why is this happening to me?" to "Why is this happening, and what am I going to do about it?" This shift empowers you to approach life with a growth mindset, enabling you to adapt, learn, and grow in the face of challenges. How can you pass the gift of a growth mindset on to your children? Remember, we are all a Work In Progress. Be better than you were yesterday. #GrowthMindset #Stoics

In the journey of personal and professional growth, one of the most significant lessons lies in embracing our mistakes and taking full responsibility for them. It's easy to point fingers at external factors or blame the world for our shortcomings, but true empowerment comes when we own our "F UP” moments. Embracing Imperfection Nobody is perfect, and expecting flawless execution at every turn is an unrealistic standard. The reality is, we all make mistakes. It's not about avoiding them but about acknowledging them and using them as stepping stones for improvement. The Blame Game Blaming external factors might provide temporary relief to our egos, but it hinders genuine progress. Whether it's a missed deadline, a failed project, or a personal misstep, pointing fingers at others or circumstances only perpetuates a cycle of stagnation. Taking Responsibility On the flip side, taking responsibility is an act of empowerment. It's an acknowledgment that, yes, things went awry, but now it's time to learn, adapt, and grow. This mindset shift is crucial for personal development and professional success. Learning Opportunities Mistakes are not just setbacks; they are invaluable learning opportunities. Each misstep provides insights into what went wrong and how we can do better next time. By facing our mistakes head-on, we open doors to innovation, resilience, and continuous improvement. Overcoming Fear of Judgment The fear of judgment often prevents us from owning our mistakes. However, vulnerability is a strength, not a weakness. When we openly admit our errors, we create an environment that fosters trust, authenticity, and collaboration. Cultivating a Growth Mindset Embracing your mistakes is a cornerstone of a growth mindset. It's about understanding that abilities can be developed through dedication and hard work. Every setback becomes a chance to refine our skills and become better versions of ourselves. So, the next time you find yourself in the aftermath of a mistake, resist the urge to blame external factors. Instead, embrace it, learn from it, and take full responsibility. This shift in mindset is not just a personal triumph; it's a catalyst for success in all areas of life. Remember, greatness is often born from the willingness to admit our imperfections and turn them into opportunities for growth. LFG Gary Vaynerchuk

I had the opportunity to interview someone early in their career yesterday, and I was reflecting on my career journey, trying to think of what advice I would give my younger self. 💭 1️⃣ Take risks, embrace when you fail, and learn from it. 🚀 Early in my career, I was afraid to take risks, and that got me in some toxic work environments that made me feel I couldn't do better. It's when I picked myself up, said enough, and went on a new journey that I learned my values and my best traits. So, don't be afraid to step out of your comfort zone and take calculated risks. 🌟 2️⃣ Find your passion and purpose. 🔍 Cliche to say it, but it is so true. When you are passionate about your work, the hurdles are just there for you to leap over. When you align your career with your values and purpose, work becomes more fulfilling and meaningful. So, take the time to explore different industries, roles, and opportunities until you find what truly lights a fire within you. 🔥 3️⃣ Don't stop learning 🌱 The world is evolving at a rapid pace, and staying ahead of the curve requires a commitment to lifelong learning. Seek out others in your industry, connect with experts, and express your voice. Take courses, attend webinars, and read industry publications. By investing in your personal and professional development, you'll not only enhance your skills but also position yourself as a thought leader in your field. 4️⃣ Lastly, remember to take care of yourself. 💆♀️ Took me years to balance my work ethic with my family and me time. When we are chasing success, it's easy to neglect self-care. But trust me, burnout is real, and it can hinder your growth and happiness. Prioritize your physical and mental well-being. Find a hobby that will require you to physically and mentally unplug. Surround yourself with a support system that uplifts and encourages you. 💕 I hope these pieces of advice resonate with you as much as they do with me. 🌟 If you're just starting out in your career, I encourage you to embrace the journey, stay curious, and never stop learning. 🌈 What advice would you give your younger self? Comment below, and let's start a conversation! 👇✨ #careeradvice #lessonslearned #personalgrowth

Best advice ever? Give yourself permission to suck. This is the foundation of a growth mindset and the key to your personal and career growth. Earlier in my career when I pivoted from project management on the agency side to product management at a .Com, I sucked at strategic thinking, gathering data, and creating hypotheses from those data points. I had a fixed mindset at the time, so I ran away from what scared me, and avoided picking up new skills. I didn’t make a concerted effort to get out of my comfort zone as much as I could have, and in turn, I didn’t evolve into a really good product manager. I remember when I started my coaching business I sucked at everything besides coaching. I sucked at copywriting, lead generation, enrollment, and tracking my numbers. However, with some coaching, I grew to know that if I committed time and energy and did the damn thing, I would improve. And I have. In my business now I am ok, and still have a long way to go. And that’s awesome. How we view the process of learning these key skills is SO important to making progress quickly, and going from suck to ok, ok to decent, decent to good, and good to great. Often times with a fixed mindset we say, I’m just not good at that, give up and go back to where our strengths are. The problem is we never get out of our comfort zone, grow, or even live a purposeful life. When I work with my clients on networking, connecting with real people, writing them enticing opening messages, asking them the right questions, and expanding their network from there, they often start and want to give up or avoid… And part of my job is to remind them of the growth mindset, commitment to improving, and the discipline to move past resistance where progress is made.  It requires a growth mindset, giving yourself permission to suck, and getting better each time… Where have you given up too easily when you were out of your comfort zone, and where have you persevered, grown, and been rewarded for it?   #Purposeup #growthmindset #networking #careercoach #executivecoach #mindset