If you have doubts about implementing anything we share in these newsletters, I might have the solution…
Few people have heard of Allostatic Load, but it impacts absolutely everyone.
Allostatic load is the physical and mental wear and tear that accumulates as an individual is exposed to repeated or chronic stress.
It's easy to imagine the physical build-up of repeated knocks and injuries a sportsperson is subjected to, but what most don't realize is that this also occurs psychologically.
Stressful experiences in school, with our families, in our work, and in love are like knocks and injuries. And while we move past these events, they impact us subconsciously.
Imagine a camel with straw on its back. Each straw is a mix of remnants of an experience in the camel's life and the stressful experiences they're going through at the moment. The weight of that straw is the allostatic load (you're the camel).
The camel isn't fazed by small amounts of straw. It can move, make decisions, and head towards its destination without much concern.
Imagine how that changes when the straw increases.
The more straw the camel has on its back, the more it impacts the actions it takes, its happiness, and its willingness to take risks.
For entrepreneurs, understanding and managing their allostatic load is crucial because it impacts everything from your ideas to your confidence to take a specific action (like reaching out to someone for an endorsement).
How High Allostatic Load Can Impact Your Performance
Confidence:
Having a high allostatic load can cause an increase in self-doubt and second-guessing, reducing the size of your comfort zone.
Energy:
Mental stress and allostatic overload don't just affect the mind; they can take a toll on the body too. Chronic cognitive overload can lead to physical fatigue, making tasks seem more daunting than they truly are.
Creativity:
Creativity thrives when the mind can wander, explore, and connect different ideas. However, high allostatic load can push the brain into a more reactive mode. Instead of coming up with fresh, innovative ideas, the mind might revert to familiar, tried-and-tested solutions.
Problem-solving:
With a high allostatic load, entrepreneurs might experience tunnel vision, focusing only on a narrow aspect of a problem. This limited perspective can prevent you from seeing the bigger picture or considering alternative solutions.
Body Language:
When an individual is preoccupied or under significant cognitive strain, their body language might send unintended signals. They might appear distant, disinterested, or even defensive when that isn't their intention. A furrowed brow, lack of eye contact, or closed-off posture can all be misinterpreted by potential customers.
How To Lower Your Allostatic Load
Being negatively impacted in any or all of these areas is going to have a huge impact on your ability to succeed as an entrepreneur.
Luckily, once you're aware of the existence of allostatic load, you can work to reduce it!
Below are 8 activities that will reduce your allostatic load and gradually unlock your entrepreneurial potential.
I don't think any of these will be new to you, but with the promise of increased confidence, creativity, and problem-solving skills, you may see them in a different light:
1. Exercise:
A study published in the Journal of Clinical Psychology demonstrated that exercise has a beneficial impact on creative potential. Participants who engaged in aerobic exercise showed an enhancement in convergent and divergent thinking, both crucial for problem-solving and innovative ideas.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be brisk walking, running, swimming, or biking.
2. Meditation:
Research from Frontiers in Psychology noted that participants who underwent a 13-minute meditation exercise focusing on a "loving-kindness" practice showed a 22% increase in their creative output compared to those who didn't meditate.
There are many different types of meditation, so find one that works for you. A simple way to start is to focus on your breath for 5 minutes each day.
3. Creative activities:
Research in The Journal of Creative Behavior suggested that engaging in creative activities can increase one's ability to handle challenges by 23%. This adaptability is critical for entrepreneurs who constantly face new challenges.
Find something you enjoy doing creatively, such as painting, writing, or playing music. Even if you're not good at it, the act of creating can be enjoyable and stress-relieving.
4. Create To-Do Lists:
A study in Organizational Behavior and Human Decision Processes journal found that when individuals set challenging and specific goals, they outperform others who have easy or no goals by an average of 15-25%.
Set small, achievable goals for yourself and work towards them. This will give you a sense of purpose and accomplishment, which can boost dopamine levels and lower allostatic load.
5. Gratitude:
In an experiment on gratitude and well-being published in The Journal of Personality and Social Psychology, those who journaled about things they were grateful for showed a 10% higher life satisfaction score than those who didn't. They also reported 20% lower depressive symptoms after six months.
Take some time each day to reflect on the things you're grateful for. This can be as simple as writing down three things you're grateful for before you go to bed. This greatly reduces stress, reducing load.
6. Social connection:
The Journal of Business Venturing found entrepreneurs who engaged in active networking were found to have a 17% better firm performance than those who did not.
Spend time with friends and loved ones, either in person or virtually. This can help to reduce stress and improve mood.
7. Nutrition:
A study published in Brain, Behavior, and Immunity found participants who consumed probiotics for four weeks reported, on average, a 34% reduction in negative thoughts compared to those on a placebo.
Try to add a good supply of pre and probiotics to your daily diet.
8. Sleep:
A study published in Occupational and Environmental Medicine found sleep-deprived individuals performed, on average, 50% worse on cognitive tasks compared to those who had a full night's sleep. Moreover, their decision-making abilities mirrored those of individuals who were legally intoxicated.
Take a look at some of the videos by sleep expert Matthew Walker to find ways to enhance and increase your sleep. Sleep is hugely impactful when it comes to lowering your allostatic load.
Be on the lookout for that voice that puts doubt in your mind about an action you take. Everyone has it.
I'd imagine Doug Boughton and Phil Knight both had that same voice telling them not to take action, but they did it anyway.
What action can you take this week?
Tidak ada komentar:
Posting Komentar