4 Reasons Complaining to Your Coworker About Another Coworker Is a Bad Idea

4 Reasons Complaining to Your Coworker About Another Coworker Is a Bad Idea 4 Reasons Complaining to Your Coworker About Another Coworker Is a Bad Idea Jack drives you crazy at work.He is on your project team, and his laziness and lax standards are pushing you to the edge yet again. So you pop into Susans (another coworker) office to vent your frustrations.You have just inadvertently started a firestorm that has the potential to further erode yourrelationshipwith Jack, compromise your relationship with Susan, and sabotage the trust and cohesion that exists within the entire team. Of course, you didnt mean to cause problems you simply wanted to vent your annoyance.Here are four reasons whycomplainingabout a coworker to another coworker is never a good idea (and four things you can do instead that will help)1. Venting might feel good at the time, but when it comes to talking trash about another person, it always has a bite.Its one thing to vent outside of work to someone not associat ed with the team.This expression may release steam, and trusted friends canhelp you craft a plan for movingforward with the object of your frustration.But at work, on a team, it will feel at best like gossip and at worst like total and complete betrayal to the person in question.Missing the opportunity to get directpeer feedbackincreases the likelihood that the person in question will feel caught off guard, slandered, and treated poorly. Broken trust is hard, if not impossible, to rebuild.What to do insteadVent with friends at home, seek empathy on your challenges, and then take your issue straight to the source. The brde step is the most important because it eliminates the dangerous triangle that gossip creates.2. The innocent coworker you speak with cant help but be affected by your perspective.Susan, in the scenario above, may have previously really liked and trusted Jack. But now that you have sharedyour complaints, her view of Jack is forever tainted. She no longer sees him in a positive light, and she may go on toseek confirmation of the problems you mentioned, whereas she used to open-heartedly interacted with him in true partnership. Plus, she now has to try to keep a secret, since you asked her not to share anything, so she has to suppress what she knows you feel about Jack every time she sees him.What to do insteadIf you need it, ask the non-involved colleague for feedback onyourapproach toaddressing the situation. This makes it about you, not the coworker who is upsetting you. Make sure you let the non-involved coworker know that your intention is to work it out with the other person and that you know you have contributed to the problem.3. Trust is the primary currency of healthy partnerships, and talking behind someones back erodes trust.To trust, we must be vulnerable. At work, that often means admittingmistakes,being honest aboutwhat we dont know, and/orasking for help. Receivingcritical feedbackis the ultimate vulnerability, and strong partnersh ips allow us togrowthrough this critical feedback.But if we get feedback from athird-partyinstead of the person who should be delivering it, thaterodes the faith and confidence that are essential for team health.What to do insteadSpend time thinking about and preparing to deliverfeedback forthe colleague who annoys you in a caring, concise, and clear way. Delivering this to them willbuild trustand confidence, resulting in an increased ability to talk honestly with each other, solvehard problems, and work together oninnovations and ideas. The coworkermay not stop the annoying behavior altogether, but at least they can now begin working on it. What really matters is that you are clear, direct, caring, and compassionate. Your goal should belearningto work better with your coworkers, not drawinga line in the sand.4. Most of us want to know the truth and strive to improve once we get it.Despite the fact that most of us want to run screaming to the hills when we hear those dreaded words, May I give you some feedback? we also secretly crave it.The impression we make on others is our impact at work, and when delivered with care, most of us want to embrace and learn from the observations of others.Jack, in this scenario, is not consciously trying to annoy you. Bringing his behavioral impact on you to his attention guarantees that at least the two of you now have a basis for co-learning and sharing as you work together.What to do insteadOffer feedback in the spirit of learning and with an intention to remain in partnership, rather than exit stage left. In addition togiving feedback, ask for it, so that you can walk your talk with this colleague. Most problems between people are contributed to by both parties, so what do you have to learn?A version of this article originally appeared on SUCCESS.com.Moe Carrick is the founder ofMoementum Inc.and haswoven a cohesive and provocative tapestry of personal leadership experiences,Fortune100 consulting, academic and institutiona l learning, keynote addresses, authorship, strategic partnering, and masterful facilitation. Moe grounds her approach in a unifying and undeniable truth Successful work is dependent upon human relationships. Shefeels privileged to work with clients likePrudential Financial, REI, Nike, TechSoft3D, and many others.

1T0X1 - SERE Instructor - Air Force Enlisted Job

1T0X1 - SERE Instructor - Air Force Enlisted Job1T0X1 - SERE Instructor - Air Force Enlisted JobSERE Instructor develops, manages, and conducts Air Force survival, evasion, resistance, and escape (SERE) programs. Develops, conducts, manages, and evaluates SERE Code of Conduct training (CoCT) and Code of Conduct Continuation training (CoCCT), and personnel recovery (PR) operational support programs. Conducts operational testing on and instructs the use of SERE-related equipment. Performs and instructs basic, advanced, and emergency military parachuting. Coordinates SERE activities and conducts observer and controller duties during PR exercises. Related DoD Occupational Subgroup 012. Duties and Responsibilities Plans, organizes, directs, and conducts SERE training activities. Designs and develops curriculum, functional structure, and procedures for SERE CoCT and CoCCT courses and programs. Determines training schedules according to course control documents, directives, policies, a nd instructional principles. Ensures student safety. Conducts classroom, laboratory, and operational training. Uses lecture, demonstration and performance, guided discussion, and time and circumstance instructional methodology. Conducts training under conditions closely approximating actual SERE episodes. Training environments and scenarios include, but are not limited to, global environmental conditions, combat situations, and captivity. Develops SERE joint tactics, techniques, and procedures (JTTP). Supports operational tasking for theater and Joint Forces Commanders. Functions as in-theater SERE and PR subject matter expert (SME). Manages development and coordination of SERE and PR operational support programs. Manages SERE programs including isolated personnel reports, evasion plans of action, blood chits, evasion charts, and PR aids. Augments Joint Search and Rescue Center (JSRC) and Rescue Coordination Center (RCC) as SERE and PR SME. Assists in developing theater combat sea rch and rescue (CSAR) policies and special instructions. Instructs and performs static line, military free fall, and emergency parachuting techniques. Conducts test parachuting operations including SERE-related survival and life support equipment, personnel parachutes, and aircraft jump platform certification. Demonstrates emergency egress procedures for SERE CoCT and CoCCT students. Coordinates SERE activities to support PR related exercises. Performs observer and controller duties for high-risk-of-capture personnel. abroll-container-transport-system as operational risk management (ORM) advisor for SERE activities. Inspects and evaluates SERE training and PR operational support activities. Evaluates SERE CoCT and CoCCT courses and programs. Determines readiness and efficacy of equipment, supplies, and training aids. Ensures standardization and compliance with policies, directives, course control documents, ORM procedures, operational guidance, and instructional methodology. Spec ialty Qualifications KnowledgeKnowledge is mandatory of global SERE and PR principles and JTTP procedures for CoCT and MAJCOM CoCCT requirements procedures for PR program management JSRC/RCC roles and missions intentional and emergency parachuting procedures providing for personal protection and sustenance communication and signaling techniques methods of vectoring recovery assets evasion movement nuclear, chemical, and biological survival skills physiology and psychology of survival avoidance of hazardous terrain, rough land travel, and emergency evacuation procedures for injured personnel survival medicine and first aid land and water navigation and travel proper conduct when dealing with special operations recovery teams and assisted recovery mechanisms caring for and using post-egress, recovery, and life support survival equipment improvising and manufacturing clothing and equipment needed by a survivor or Prisoner Of War (POW), courseware development lecture, demonstration and performance, guided discussion, time and circumstance, and role-play instructional methods and techniques impact of Geneva Conventionson evaders, POWs and escapees conduct after capture concepts for war, governmental detention, and terrorist hostage environments including, but not limited to, resistance to ausplnderung, organization and communication, maintenance of psychological and physical health, and escape. EducationCompletion of high school with courses in speech, education, physical education, biology, botany, anthropology, geology, and geography are desirable for entry into this specialty. For specific selection qualification procedures, see AETCI 36-2102. TrainingThe following training is mandatory for award of the AFSC indicated1T031. Completion of the following courses 1. SERE Indoctrination Course. 2. Basic Combat Survival Course. 3. Water Survival, Nonparachuting Course.4. SERE Training Instructor Course. 1T051. Completion of the following courses Arctic Survival Trai ning Course. Water Survival, Parachuting Course.Resistance Training Orientation. 1T071. Completion of the advanced SERE Training Instructor Course. Also,seeAir Force SERE Instructor Selection and Training.ExperienceThe following experience is mandatory for award of the AFSC indicated (Note SeeExplanation of Air Force Specialty Codes). 1T051. Qualification in and possession of AFSC 1T031. Also, experience in the application of global combat survival principles, procedures, techniques, and equipment, including emergency parachuting land and water navigation and travel combat, tactical communication and signaling CSAR operations, survival in nuclear, chemical, and biological contamination conditions prisoner of war conduct after capture, organization and communication, and resistance to exploitation improvising and manufacturing clothing and equipment needed by a survivor recovery procedures survival medicine rough land travel and recovery living under primitive conditions escape and e vasion techniques use of post-egress survival and life support equipment. 1T071. Qualification in and possession of AFSC 1T051. Also, experience in performing or supervising SERE functions and training activities.1T091. Qualification in and possession of AFSC 1T071. Also, experience in managing and directing SERE operations and training programs. Other. The following are mandatory as indicatedFor award and retention of AFSC 1T031/51/71/91.Eligibility for a Secretsecurity clearance, according toAFI 31-501,Personnel Security Program Management.Physical qualification forSERE Specialistduty according toAFI 48-123,Medical Examination, and Standards. Strength Req N Physical Profile 111121 Citizenship Yes Required Appitude Score G-53 (Changed to G-55, effective 1 Jul 04). Technical Training Course SV-81-B Location L Length (Days) 9 Course SV-80-A Location Fc Length (Days) 17 Course SV-90-A Location Fc Length (Days) 2 Course SV-81-A Location Fc Length (Days) 121 mora Information- (SERE Instructor Web Page)

7 questions that make you more likable

7 questions that make you mora likable7 questions that make you more likableTo many, networking events sound as appealing as getting teeth pulled, but that doesnt mean they have to be so dreadful. Instead, great networking is all about having questions ready that start actual conversations, elend mundane small talk.After asking dozens of professionals their go-to networking questions, I found two important patterns. First, the best questions are open-ended and cant be answered with a simple yes or no think essay questions instead of multiple choice. Second, the key to good networking may surprise you dont talk just about work. If youve ever worked in London, or in Europe, youll be familiar with the belief that people represent more than their job titles and salaries. Get to know the person in front of you.I asked some of the most successful people I know how they sharpened their networking skills.Here were the top seven responses that came up over and over again.1) What are your hobb ies?Ive found out that colleagues non-work projects include woodworking, gardening, marathon training, volunteer firefighting, baking pastries and vocal lessons, explains Brittany Meyers, a writer and editor. I like the enthusiasm I see in people for something besides their work.Plus, Brittany says that knowing peoples hobbies makes it easier to remember everyone since getting faces and name tags straight is a challenge.2) What are you reading these days?Asking whats on someones nightstand or e-reader tells you more about the person youre meeting than a LinkedIn profile or business card ever could, notes Felicia Sullivan,marketing consultant and founder of Phoebe Kate.This one not only leads to more meaningful conversations, but it also makes it easier to follow up with people afterwards. We met at that networking event isnt as memorable as so glad we got to talk about our mutual love of House of Cards.3) Any good travel plans coming up?I was born and raised in Texas, lived for alm ost 15 years in California, lived in Boston and Mexico and traveled to Australia and Europe before landing back in Texas, says Kat Clemons, director of community development at nonprofit Hope Village. I love finding out that people have awesome traveling stories or are from somewhere totally different.You can also ask people where they grew up, but note that the question can be misinterpreted as a loaded one for minorities or immigrants since it can have an implication of youre not from around here. If they volunteer it, however, feel free to dive into a conversation about it.Everyone has an origin story, or theyre planning a trip soon, so theres bound to be an interesting conversation without having to drop the so, what do you do? question right off the bat.4) I love that scarf Where did you get it?I find that genuinely complimenting someone on a statement piece that they are wearing immediately breaks the ice, as it makes the other person feel good and they are more open during th e conversation, explains Chanele McFarlane,founder and editor-in-chief of Do Well Dress Well.Additionally, McFarlane notes that wearing something interesting (like an bold necklace or bright blazer) to a networking event is a great way to use appearance as a conversation-starter.5. Do you have a wow project youre involved with?If you want to elevate the typical what do you do? question, add a little nuance by letting people brag. It assumes people do have a significant project in the works and allows them to talk about whatever is at the top of their mind, explains David Burrows, a tech entrepreneur. Who doesnt like to show off the things theyre most proud of?6) What are you passionate about?People are used to be asked what they do and where they work, so Ive seen them be pleasantly startled by this question, says Tammy Tibbetts, founder and CEO of nonprofit Shes The First. Its a way of showing you care about them more than who they work for.Asking this doesnt have to sound like a s tiff job interview question, either working it into the conversation can be as easy as, So if you werent doing job, what would you do instead?7) Have you been to city or event space before? Whats it like? Bonding over your physical surroundings or the general event environment makes for a much more natural conversation starter than asking what someone does. Ive learned a lot about people because of this approach, says Melissa Jones,recruitment and HR specialist at the United Technologies Research Center. It breaks up the monotony of where you work, which youll eventually get around to anyway.

Engineering Tackles Sinkholes

Engineering Tackles Sinkholes Engineering Tackles Sinkholes Sinkholes have made a surprising amount of news in recent months, and it reminds us of the importance of being able to deal with them from an engineering standpoint. Bill Bracken, Bracken Engineering, Tampa, FL, is a structural engineer whos worked with many organizations. He explains that, thankfully, most sinkholes are much less severe than those making headlines. The strategy taken with a sinkhole depends on what it has impacted, he says.You need to properly diagnose it, develop a remediation plan for the soils, oversee it and diagnose for any structures on top of there, says Bracken. A geologist is the one who performs the subsurface testing to evaluate the soils and answers questions as to whether its a sinkhole. Then the geotechnical engineer develops remediation of soils. The remediation is usually some form of grout or grouting, whether the cementation or chemical kind. A structural engineer like Bracken will focus o n the building.The structural aspect depends on many things, he says. Has the building been displaced, for example. As a structural engineer, I dont focus on what caused or facilitated the building or portion of the building to drop. We come in and say how much it has dropped and what can be done about it. The drop may be an inch or two or sometimes even less than that. Or it can be like a few years back. I saw a three-story apartment building from one end to other had dropped 11 inches. Lets just say it had a true funhouse effect.Engineers try to determine the nature of sinkholes and prevent further structure deterioration. Image Brackenengineering.comExpect the UnexpectedEach solution is different for each structure because they have to look at the loads traveling through it, through the foundation, what type of foundation it is, and how far apart to put the pins. Another factor is what to do about interior slabs, all driven by how impacted the structure is.Bracken says the mindse t often changes for particularly challenging sinkholes. Thats when the geotechnical person comes back and says they cant grout it because the void is too large or organics are so intense that the grout will be ineffective, he adds. In those cases we stabilize soils. If that doesnt work then it becomes about, What do we do for the structure? In some cases we put in extraordinarily deep pins. In other cases we simply call for the structure to be reinforced. Then its about the movement and settling over time.For the aforementioned funhouse situation, the length of the building had rotated. But, using underpins we were able to go in and lift the building back. And, obviously, when youre looking at saving a building, youre also looking at cost of savings versus tear it down and rebuild.Bracken says this job is definitely not for someone who expects the same thing every day. Every situation requires its own focus, he says. Ive been at this a long time and I totenstill can see new things.E ric Butterman is an independent writer.Every situation requires its own focus. Ive been at this a long time and I still can see new things.Bill Bracken, Bracken Engineering

The Hidden Gem of How to Design a Resume

The Hidden Gem of How to Design a Resume The Downside Risk of How to Design a Resume You might want the hiring manager to understand why youre a perfect fit to the position and the organization and why you are thinking about working in their company. Get exploring and you may be spotting something which you feel is going to earn an effect on your job seeking process. A resume is an effective tool which could make or break your job prospects, only in the event you realize its kompetenz in assisting you to make an impression, and know ways to get the resume basic s right for the perfect impression. Youre asking for some job. How to Design a Resume Ideas You may incorporate a succinct introduction and highlight your core competencies. There are an enormous number of resumes vorlages readily available online but the most challenging issue is to figure out the ideal design for your resume from the selection of resume vorlages present online. A sales team is not just accountable fo r selling the item, but in addition they create a brand image of the business in the market. A sales person has to struggle a lot with the clients and competitors, to be able to sell the item in the industry. If youre a work seeker, applying for a job can be a trying approach. A resume is like a normal resume, which is written for a specific job. You should revamp the work application as needed if you opt to obtain the sort of job which you desire. Submit the same resume for every single job. Most of us have short attention span. An article by contributor Gigi W. Before you choose to develop into a wedding planner, you should be sure you understand what it requires to do a wedding planners job. A resume is the ideal way to generate the very best impression to your client. In the event the individuals who visit your house can picture themselves living there, theyre a whole lot more inclined to purchase it. The How to Design a Resume Trap Thus its important to find a mean s to make your resume stand out of tons of different resumes, particularly whenever youre in design. Resumes are the same. 1 Resume is a completely free one page web template that comes with a smooth jQuery slide between sections of the webpage. Youre able to say thats quite opposite of functional resumes that are very traditional. New Step by Step Roadmap for How to Design a Resume Based on the kind of application process youre addressing, it might be appropriate to include samples of your work inside your CV. Put the knowledge you have regarding the organization and the position. To save a good deal of heartache later on, be sure that you use our resume contractor to produce a document that might be quickly utilised in many job applications. Bear in mind, when choosing a resume, select a design that sits most in accordance with the form of job or company that you are applying for. Correct use of words and appropriate framing of sentences is the secret. One of the main features of an ATS is the capability to hunt for candidates based on keywords. Employing color as an accent piece is an excellent way to make contrast and an exceptional appearance. Beautiful graphics are used here in buchung to get upon the info in a pleasant way when showing off the authors skills. A resume is a rather selective body of content. Whatever colors you decide on, dont forget the value of white space. There are two methods to compose an entry-level interior design resume. Circles A wonderful hloom template for individuals who are searching for work in the art and design fields. There are more than only a couple of pointers which you have to remember and fully adhere to when designing a resume even when youre employing a readymade template. Material designs presently a day is a trendy topic and part of elegance too. For instance, you might utilize a customized typeface, borders, shading, tasteful pops of color and so forth. You may even set your home in your in terior design portfolio. The template employs an intriguing layout with a lot of fun fonts. A traditional style resume template is also simple to customize. Microsoft Word includes a choice of templates designed for a variety of varieties of resumes, but if youre unhappy with the default selection of resume templates, you may download others in Word. It resume templates are the most frequently used tool in the job hunting. Moreover there are several resume templates Microsoft Word to select from that its really tough to land on that 1 link which will actually do the job for you. Word Resume templates are simple to find or spot online and can be downloaded for more use.

4 Strategies to Help You Successfully Jump the Skills Gap - Spark Hire

4 Strategies to Help You Successfully Jump the Skills Gap - Spark HireStatistics related to the skills gemeinsame agrarpolitik may cause employers to feel that the issue is impossible to overcome. Nearly forty percent of companies have open positions they are unable to find anyone to fill. Additionally, 61% of companies have settled for hiring people for positions who do not fully meet their skill requirements.The skills gap has been a constant problem for companies, but there are ways employers can come out on topBuild connections with colleges/universitiesIn the past decade, the number of people people earning four-year degrees increased by 44 percent. However, employers are turning away from hiring young men and women who are fresh out of college because they dont believe they have the practical experience needed. This is a mistake.CareerBuilder advises companies to create lines of communication and form partnerships with universities and colleges that are within driving distance of their office. Nearly 100% of educational institutions believe that their academic programs should be in connection with companies so as to effectively assess the skills needed in potential employees. Unfortunately, only 45 percent are actively doing this.By establishing relationships with schools, companies can let academic programs know exactly what soft and hard skills they are looking for. Moreover, creating internships that are specifically for students, will give companies the opportunity to provide feedback to schools and train students who may choose to return to them after they have graduated.Provide trainingDid you know that 60% of job seekers expect to obtain job specific skills on the job? Are you one of many employers who are not offering training? Companies can jump the skills gap by approaching employee training as a type of investment in their future success. Employers may want to consider enrolling their employees in online classes or partnering them with a senior employee with mora experience to they can obtain and develop the skills they lacked when hired.Provide a competitive wageAccording to CareerBuilder, 37% of employers cite that the skills gap is a result of differing wage expectations. It would be beneficial for companies to look into the industry standard wages for specific jobs. Thirty percent of job seekers pursue other jobs because they are unhappy with their current wage. It would be unwise to dismiss this opportunity to connect with a large group of skilled professionals by offering them better wages and benefits.Avoid unrealistic requirementsAs stated earlier, 61% of employers admit to having hired a person who did not completely meet the requirements they set for a position. It is important for employers to consider revamping their requirements so as to avoid the skills gap problem. CareerBuilder encourages employers and hiring managers to honestly assess their requirements and determine if they may be unknowingly narrowing their pool of candidates.Employers may want to require a two-year degree and 10 years of experience as opposed to a four-year degree and less experience. This will allow companies more room for flexibility as they search for potential hires.If your company has been trying to fight the skills gap for quite some time, now is the time to begin implementing new strategies. Making changes in how your company connects with and appeals to talent will help to ensure you bring on great people who will contribute to your organizations success for the long run.Have you implemented these strategies or any others into your hiring process to overcome the skills gap? Share your experience with us in the comments below

6 New Years Resolutions for a Better Personal and Professional Life in 2018

6 New Years Resolutions for a Better Personal and Professional Life in 2018 6 New Years Resolutions for a Better Personal and Professional Life in 2018 You returned to work bright and early on January 2nd, and I bet the first person you encountered in the break room turned to you, perky and upbeat, and asked So, what are your New Years resolutions for 2018?Did you have an answer ready?What inclines us toward making New Years resolutions, anyway? In attorney-speak,were dealing with what is called a bright-line point (derived from the bright-line rule), which means a definite cutoff point - an exact moment in time, if you will - that distinguishes the past from the future. January 1st is probably the most widely celebrated bright-line point in menschenwrdig existence. We can practically feel the cosmic shift as the calendar transitions from old year to new, inspiring us toward self-reflection and personal improvement.But no matter how sincere and committed you may be about your res olutions, the statistical fact is youll abandon them by mid-February.What goes wrong? Why do so many of our resolutions fail? Most likely, there are several factors at work. Its important to think of resolutions in the same way we think of goals. In order to succeed in achieving any goal, the goal itself must have several vital characteristics.It must be behaviorally describable, reasonable, quantifiable, measurable, and set within a definite time frame. Oftentimes, our New Years resolutions are the exact opposite amorphous, unaccomplishable, and structureless.If you want yourresolutions to take root and flourish this year, start by wording them in a way that conelendes both action and consequence. For instance, instead of saying, Im going to lose weight, say, Im going to practice healthful eating habits that include choosing lower-calorie options, and in so doing, I will reach my target weight by mid-April. Instead of saying, Im going to organize my office, say, On January 8th, I w ill begin the practice of always placing my most important files in a special folder on my laptop where they will be instantly available when needed.Next, make sure you truly buy into your resolution. If you dont really care about your resolution, it will be very difficult to find the energy toachieve it. Sticking to New Years resolutions can be tough work If you halfheartedly say, I need to clean out my filing cabinet, but your filing cabinet doesnt actually bug you to the point of taking action, it probably isnt going to happen.Theres nothing wrong with doing some soul-searching and realizing that you really dont mind your messy desk, or that youve actually become friends with that pile of old trade journals in the corner of your office. Theyre your resolutions and no one elses, and if you are honest with yourself, you wont waste valuable time and energy pretending to care about things that dont really matter to you.Finally, be sure to have a little fun along the way Think of a fe w resolutions that will make you healthier, happier, and mora satisfied with your life. We all toss a few of the old standbys into the mix, like promptly returning all phone calls or cleaning out my inbox each Friday, but my personal favorites - and the ones that make me feel most triumphant when I accomplish them - are the ones that make me a better person, both mentally and physically. Trust me When youre feeling great about yourself, the most amazing things seem to just happen in your life. Your work performance improves, your energy increases, youre more pleasant to be around, youre more likely to be noticed for promotion, and your self-esteem soars.I assume that youre going to come up with some of those typical resolutions on your own, so to add to your list of usual suspects, here are six out-of-the-box New Years resolution that are quantifiable, readily doable, and downright awesome Perhaps you should give them a try?1. Get Some Quality SleepYes, you, the busy person who do esnt have time for such nonsense. Let me tell you the honest truth about sleep You, just like every other mammal, need a certain amount of sleep in each 24-hour period.Kitty cats - and possibly my college-age sons - need 15-18 hours a day. Horses need about 2.5-3 hours. For humans, its8-9 hours. Its a biological programming thing, and you cant cheat Mother Nature. You need all of your sleep, every night, for a continuous 8-9 hours.Sleep allows all sorts of good things to happen. Your body repairs itself, big time, when youre sleeping. You grow new white blood cells to fight off infections. Your heart rate decreases, giving your hardworking heart muscles a tiny break. Your eyeballs relax and rehydrate. You dream, which is essential to your mental health. Your brain decides what to send to long-term memory and what to discard from the days activities. The research is extensive on this topic, and its indisputable You must have your sleep.To gain the optimum benefit from your sleep, d o your best to go to bed at the same time and sleep the same amount of time each night.2. Make Sure Youre Properly FueledTheres so much information out there these days about what we should and shouldnt eat. Its no wonder so many of us throw in the towel (or the kale) and head for the Cheetos. However, if you think logically and listen to reason - and to your body - then youll know almost intuitively how to navigate through the grocery store or buffet line. Its not so difficult Each and every day, you need to eat some protein, carbohydrates, and, yes, fats. Theyre all essential to your health.Here are three super simple rules of thumbStick to lean proteins and low-glycemic carbs as much as possible, and avoid all trans fats.Weight gain, loss, or maintenance is a simple formula that you already know. To gain weight, you must eat more calories than you burn. To lose weight, you must eat fewer calories than you burn. To maintain your weight, you must eat the exact number of calories that you burn. We like to pretend its not that simple, but believe me, thats how it works.In your heart of hearts, you know that if you cant pronounce the stuff that goes into your frozen TV dinner or your QuickTrip microwave burrito, its probably not really a food, and you probably shouldnt be eating it.Calm down about all the wacky diets and just eat sensibly. You already know how.3. Get Some ExerciseAgain, its easy to be overwhelmed by all the conflicting information about exercise, but just like diet, exercise doesnt have to be that complicated.If you cant do anything else, just move Take a walk. Do some stretching. Lift some weights- and carrying small children and groceries does count. Before you tell me that you dont like to get sweaty, or you dont have the time, or work is more important than exercise, let me simplify things. Yes, there are recommendations for how much and what type of exercise you should get, butlets start with two uncomplicated guidelinesGet some aerobic exercise and some weight-bearing exercise each and every week. Five days a week is a nice goal.Any amount of physical activity is better than noneJust get out there and do something. Youll feel better, youll have more energy, youll sleep better, youll reduce your chances of developing a myriad of nasty diseases, and youll be more productive, to name just a few proven benefits of exercise.4. Calm Your intern ChatterboxYou dont have to be the Dalai Lama to meditate. You dont even have to learn formal meditation methods to benefit from quieting your mind. Much like exercise, doing some amount of mind-calming practice in some form is better than doing nothing at all.Some people will tell you it must be done in the morning. Others will tell you that 15 minutes per day is optimal. I worry that these rules are simply easy excuses for not trying - e.g., Im way too busy in the morning or I simply dont have 15 minutes to devote to meditating.Instead, heres what I suggestFind a quiet place, i f possible, although you can also do this in Grand Central Station if you have no other choice. Sit down - on the floor, in a chair dont worry about where. Close your eyes, if you wish.Commit to 2-3 minutes of mind-calming per session. Dont even call it meditation unless you want to. You dont want to get all hung up on the name and then decide you dont have the skills to pull it off.As you relax, rather than thinking thoughts, put your mind in neutral. To do this, you can repeat a word (either silently or aloud) like love or peace. You can also say a calming phrase like I am bathed in a beautiful light, or you can slowly count from one to ten over and over. Counting, or using a word or phrase, is sometimes called your mantra.Know ahead of time that your mind will wander around and cook up all sorts of interesting things to think about - and thats perfectly okay Itll happen, but that doesnt mean youre not reaping the benefits. It simply means that you have a human brain, programmed to stay active until you allow it to take a breather. When you notice that youvestarted thinking thoughts again, simply return to neutral by going back to your mantra.Tryto practice mind-calming every day. If you miss a day, or a week, or even a year, you know what to do Love yourself and start again. The benefits of this practice are amazing Among them are lower blood pressure, better focus, and mood improvement.5. HydrateTalk about conflicting research. That old eight glasses per day standard is pretty much out the window. Dont even bother to look up whats replaced it youll only walk away confused. So let me shed some light on the subject and untangle a few things.Your body is made up of 60 percent water. Literally every system in your body needs water to function. If you become dehydrated, all sorts of bad things can happen, from headaches and constipation to impaired thinkingand kidney stones. Water helps regulate your body temperature, it improves your cognitive functioning, a nd it lubricates your joints. You need to increase your water intake when you exercise, if youre in a hot climate, or if youre at an altitude ofhigher than approximately 8,000 feet.But how much water should you be drinking?Current guidelines recommendwomen drink approximately 72 ounces/9 cups per day for men, its approximately 104 ounces/13 cups per day.The keyword is approximate. Were all different shapes, sizes, and ages, and the guidelines varyfor children, older adults, and pregnant or breastfeeding women, so check with your health care practitioner if you fall into one of those categories.Now, are you ready for some good news? You may have heard the alarming warning from a well-meaning newscaster that if youre thirsty, youre already seriously dehydrated. Well, thats not quite true. Our bodies are smart. They know when we need water - and they tell us by becoming thirsty So the next time you realize that you really need a drink of water, dont panic. Just find some water and hav e a nice long drink. Youll be just fine, I promise.When someone - a receptionist, your coworker, your grandmother, whoever - offers you water,accept it. By simply making a commitment to drink all the water youre offered during the course of a day, youll increase your intake substantially.6. SmileIve saved the best for last. Not only is this my favorite resolution on the list, it is possibly also the most important for both you and everyone around you. Whats more, its easy, fun, and completely within your grasp. In essence, its the perfect resolution.Smiling, like laughing, is simply one of those things our bodies love to do. When you smile, a cascade of wonderful chemical fireworks goes off in your brain and your body. It doesnt even have to be areal smile to get the effects. Your brain doesnt distinguish between whether youre playing with a puppy or faking a smile at your annoying coworker. When your brain senses your facial muscles moving into smile position, it releases endorph ins, which trigger a positive feeling in your body.The more you smile, the more endorphins are released, and the happier you feel. Endorphins are also stress reducers and natural painkillers. Some studies show that endorphins work better than ibuprofen and acetaminophen.If all this good news isnt enough to make you smile, studies show that smiling people appear more attractive, approachable, and anspruchsvoll Studies also show that its nearly physically impossible for people to look at a smiling person and not smile themselves, so smiling is quite literally contagious.- If you can manage to nail just one or two of these resolutions, you will improve your quality of life, your energy levels, and your ability to tackle challenges - I guarantee it. Once youre feeling like the superhero you are, you can always add resolutions like leaping tall buildings in a single bound or seeing through walls with X-ray vision to your list.But maybe wait until next year for that.Denise Dudleyis the a uthor ofWork It Get In, Get Noticed, Get Promoted. Connect with Dudley onFacebook.

Americans find meaning in family, not careers, surveys find

Americans find meaning in family, not careers, surveys findAmericans find meaning in family, not careers, surveys findAs the holiday season descends upon us, we should all be grateful for the family visits and three-hur dinners headed our way. According to two new surveys, our family is how most of us derive meaning from this crazy world.After trying to pinpoint what Americans use as a source of fulfillment, Pew Research Center found that we overwhelmingly attribute our sense of purpose to our families. 69% of respondents to an open-ended survey question mentioned family when asked what gives them a sense of meaning, and even in closed-ended questions, the same number said spending time with family provides a great deal of meaning and fulfillment in their lives.Comparatively, a much smaller group of people looked to their jobs or careers for meaning. 34% of respondents said their work provides a great deal of meaning for them, and only 4% said it was their most important source of me aning.Financial wellbeing, something jobs, and careers tend to provide, also ranked. 23% of people mentioned money as something that gave them a sense of meaning.Here are a few more takeaways from the recent Pew report.Do-gooders be damnedThough Americans may pride ourselves on our charity and desire to give back, our generosity doesnt tend to spring to mind when we think about meaning.According to the report, topics such as doing good and belonging to a group or community were mentioned in open-ended answers, but these were not as common as responses about hobbies, friendships or even living in a nice place.Which brings us toLeisureIn closed-ended questions, more people reported getting a great deal of meaning or fulfillment from being outdoors, reading or listening to music than from their jobs or careers. 11% of respondents with a college degree also mentioned travel as a source of meaning.But what about faith?Given that we live in a country based on a Protestant work ethic, one might expect that a good number of Americans would report their source of meaning as faith or religion. But only 20% of respondents mentioned spirituality and faith. Even in closed-ended questions, only 36% of people said their religious faith gave them a great deal of meaning.By this measure, religious faith ranks lower, the report reads. But among those who do find a great deal of meaning in their religious faith, more than half say it is thesingle most importantsource of meaning in their lives.So what does this all mean? Well, no matter how much our families drive us crazy this holiday season, we have to remember how much they mean to us. And when we need a break, we can always listen to some music or pick up a book.

How sharing credit can boost your career and company

How sharing leistungspunkt can boost your career and companyHow sharing leistungspunkt can boost your career and companyNot long ago, I bought a business subscription that required a bit of training to learn. The account manager who walked me through the product on the phone did a phenomenal job. So good, in fact, that I wished others on my team had been around to see how she went above and beyond on the call.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreThis was the kind of person I would have loved to hire. On a whim, I decided to send her boss an email telling him as much. She embodied the two attributes I screen for when hiring formy companyOWN ITBE A GIVERHer boss thanked me for the feedback. The next time I interacted with the account manager, it was clear that the praise had filtered down to her as well. I now had an advocate for life, and she had gotten well-deserved credit in front o f her boss and peers.Screening for problem solvers and givers has helped us build an office full of 80-some-odd obnoxiously kind people.But the real lesson I learned from this account manager is that being a giver- and specifically giving credit- isnt just good for building a happy company its also one of the easiest ways we can battle inequality.Researchindicatesthat women often tend to take less credit for their achievements than they deserve (typically a sign of a giver), and men are more likely to toot their horn (typically a good strategy for climbing the ladder). It turns out that we often do these things unconsciously.What results, however, is a world where women earn less, get fewer promotions, and have more of their ideas ignored. This is schwimmbad for society, of course, and its bad for business on two levelsInnovation happens when we look at problems from different perspectives.Gender inequality robs us of valuable perspective at every level of a business (andthorough re searchbacks this up).When women succeed more at work,men succeed more, too. Inequality pulls everyone down.Im going to be honest when I talk about inequality, I get self-conscious. Decades of studies show that I have things easier at work, on balance than my female and minority colleagues. I- and doubtless other capable people in my shoes- often dont think about this because Im focusing on my own work.But focusing on myself and the wayIfeel is shooting myself in the foot. Aside from being the ethical thing to do, it turns out that its in my own interest to speak up about workplace inequality.Recent studies show, unambiguously, that by helping others succeed, we make our own jobs easier. And research also shows that companies with successful womenmake more progressand more profitthan homogenous teams.In other words,everyone benefits from leaning in, elend just women.I hadnt realized when I sent that note to my account managers boss that the woman whod done such a fantastic job was le ss likely to receive full credit in the workplace than a man doing a similar job. I sent the compliment because I was in a good mood. Now I realize that these simple acts of giving credit to people- to their bosses and peers- are part of how I can help end workplace inequality.We have plenty of habits to change when it comes to gender and work. One of the easiest ways for men and women to get started- toleanintogether- is to give generous credit to our colleagues. We all need to build each other up and let others see our collective good work. As we look for ways to do this, well build work cultures filled with obnoxiously kind people. Well build the kind of business world where powerful women lead and are heard.And we just might get more work done, too.This article first appeared on Linkedin.Shane Snow is the bestselling author of Dream Teams and a global keynote speaker on innovation, teamwork, and human behavior.