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Dear Friends and Clients,

From the time I took my first spelling test, through my years in law school and beyond, a voice in my head kept predicting that I'd flunk the next exam or fail on the next project.

For a long time that voice had utility, spurring me on to work a little harder. But it became increasingly burdensome, and ultimately I noticed that it was sapping some of my energy.

As soon as I observed the impact of that taunting voice, I realized that I could choose not to listen to it. When I began noticing but not reacting to the voice, I started along a path toward much learning and peace of mind.

Managing the voice in our heads is a huge topic. But it can be a key to enhancing workplace energy, so I will tackle it briefly in this issue.

Warmly, Bev


Unlock New Energy
By Quieting
That Voice in Your Head

August 15th, 2006 * Number 43
Each of us has a constant repetitive voice in our head, commenting, warning and judging.

Sometimes the voice gets stuck in the past, perhaps returning us to moments that could have gone better. If the voice is preoccupied with things that could go wrong in the future, we call that “worrying.”

Much Eastern philosophy explores ways to quiet the babble in your mind, to help you to become more conscious of your essential self – the real you -- and ultimately to connect with the intelligent Universe.

In the West, psychologists and other scientists have begun to understand the nature of our babbling internal voice, as well as ways that it interacts with our physical health.

It seems that the repetitive voice in your head reflects not only your own past learning, but also the collective experience that you've soaked up from others. Experts suggest that the voice evolved as a survival tool, and its incessant messages are rooted in past problems and dangers.

At work, that internal voice can provide you with important warnings and motivation. And if you are deeply engaged in rewarding tasks, if you approach each work day with joy and commitment, you are probably at peace with the voice.

For many of us, however, the negative messages of our unrelenting voice can become a nuisance, keeping us awake at night and subjecting us to needless worry. The voice can drain our energy, discourage us from taking risks, distract us from important work and undercut our productivity.

There are many approaches to breaking free from the constraints of compulsive negative thought patterns. Here are a few to explore:

  • Just notice. Simply observing which thoughts tend to recur can help us to break their hold on us. Identify the negative thoughts that flow through your mind most frequently. Each time one of those thoughts returns, just take note, and try not to react. Remind yourself: it's just that same old thought.

  • Reframe ‘em. Make a list of your recurring negative thoughts. Draft a more positive version of each thought on your list. For example, if you keep thinking, “this job is boring,” your alternative might be: “today I will take one small step to make this job more interesting.” When an old thought occurs, counter with the revised version. Repeat the reframed statement over and over again. With enough repetitions, you'll create new neural pathways for your mind to find automatically.

  • Name ‘em. You might get some distance from recurring negative thoughts by labeling either the thought pattern (as in, “that's just my Monday Morning Chatter”), or the corner of your mind from which it comes (as in, “that's just my Monday Morning Gremlin talking”).

  • Give yourself a break. Explore a few of the countless forms of meditation, or try another kind of practice to still your restless mind. Yoga, for example, tends to quiet a yogi's “monkey mind.” Research demonstrates that regular meditative practices can unlock the creative part of your brain, while providing a tremendous boost for your physical well being.
    • Want to Read More About
    Managing Those Voices?

    Below are a brief book reviews, as well as links that will allow you to buy the book directly from Amazon.com. For reviews of other helpful books, along with Amazon links, go to: ClearWays Books and Services. If you buy a book this way it will contribute to the cost of distributing Bev’s Tips, and be much appreciated.

    Taming Your Gremlin, by Rick Carson, Revised Edition, 2003.

    Your gremlin, Carson says, is the narrator in your head. And this gremlin uses some of your past experiences to hypnotize you into living your life according to self-limiting and even frightening generalizations about you and your potential. Your gremlin wants you to feel bad, and it manipulates you to cause you misery.

    As you begin to simply notice its recurring negative messages, you'll realize that you are not your gremlin. Rather, you are your gremlin's observer.

    Carson suggests that one way to tame your gremlin is to visualize it. He provides text descriptions and lavish cartoons of gremlins that he has known, either from his own head or through discussions with clients.

    In experimenting with Carson's approach, I've discovered that I have not just one gremlin, but a whole cast of characters. Lately I've spent a lot of time observing the one I dubbed “Lola”. She looks like a voluptuous retired show girl, she spends a lot of time lolling around in bed, and in the morning she tries to talk me out of starting the day with a round of exercise.

    This book has become a classic and it's a useful – and even fun – place to begin, if you want to quiet that annoying voice in your mind.

    Click here to buy this book.


    Meditation 24/7, by Camille Maurine and Lorin Roche, Ph.D., 2004.

    This little guide isn't about traditional meditation. Rather, it introduces a variety of quick practices for you to try if the idea of formal meditation has never seemed appealing.

    The authors say that the benefits of meditation can be yours if you take time in the course of your normal day to appreciate the current moment. They provide detailed descriptions of techniques like totally enjoying your morning coffee, fully engaging in a short mid-morning walk, or taking a few minutes to wholly concentrate on someone you love.

    The book comes with a CD of meditations that may help you to turn your attention inward

    Click here to buy this book.





    Coaching can help you to get more from your work life. Bev offers executive coaching and leadership consulting, and is available to speak about a broad range of issues related to your work life. Visit her website at www.ClearWaysConsulting.com or email to Bev directly. Bev is associated with Executive Coaching & Consulting Associates.





    Bev’s Tips for a Better Work Life is published on the first and third Tuesday of each month by Beverly E. Jones of ClearWays Consulting, LLC.   Bev is a lawyer and former executive who now coaches accomplished CEO's, public afffairs executives, and other professionals to bring new direction, energy and enjoyment to their work lives.

    Copyright ©2006, ClearWays Consulting, LLC  & Beverly E. Jones

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