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職涯發展的過程總是困難重重,在紀律追求自我價值過程中描述的一樣,我們得不停修正目標和自己的能力。尤其是反覆遇到無法突破的問題時,更讓人想要放棄。
這些低潮只是個過程,但如果我們不在生理和心理上去調整,很容易就會產生倦怠感,沒辨法再努力下去。

因為自己工作技能領域的關係,16 年的職場經驗有超過一半都在做團隊重整和改造。這種工作惱人的最主要的部份就是一切都不在你的掌控中,多數你想達成的一切目標都操之在 (必須被重整的) 團隊成員的手上。其次是不停在在對抗文化慣性;無論你接手的是否為全新團隊。

其實有不少人評論說這樣的工作成不成取決在最高決策者,然而重整失敗的案例比比皆是,誰敢說這些決策者就缺乏決心呢?
在負面衝擊和取得最大成果中不斷去平衡的結果,就是滿懷最大信心來設立最樂觀目標,然後在現實條件下不斷去限縮目標。
這過程中心中難免會出現各種抱怨:
團隊不行啊~~
這樣幹下去根本沒有未來可言!
爛死了,補不完的洞,永遠沒有進度。
我‧到‧底‧該‧不‧該‧繼‧續‧做‧下‧去

You have to believe in yourself . That’s the secret of success.

    - Charles Chaplin, 世界三大喜劇演員

當你想做的目標從一開始的 10 下修到 8 最後發現只能做一半,但依然還是要盡全力去做,這實在是一件令人十分沮喪的事情。最麻煩的是我們因此而失去信心,不再相信自己做得到。

Jim Rohn 也說過:如果你真的很想做一件事,你會找方法。
為了讓自己在前進的路上保持平衡 ,有必要做一些能夠在生理和心理上調整的事,以下是我把這九年來的做法進行歸納的建議。

心理面上的調整
很多人可能都有相同的目標,能達成的人往往是願意去做其它人不願意做的事,這樣的人才有機會得到不同結果。也因此,朝自己目標努力的人也會覺得很孤單,負面情緒上來的時候會覺得沒有人事物站在自己這邊、幫助自己。

‧ 保留和自己相處的時間
人對自己的認知有很大一部份來自於環境反射。從表層的外在美醜到深層的慧愚才幹,都來自週遭對自己的反饋,這是很合理的社會化過程,但也相對突顯人必須從自己的角度去做自我認知的重要性。

依自己的行程以固定週期做你有興趣的事,可以是每週一三五或一週一次,讓自己有沉浸式的私人時間,只有自己和自己在做的事並且隔絕其它。
我喜歡閱讀,所以會有固定的閱讀時間,這段時間我就是把自己關閉起來,不處理任何其它事情,單純只有閱讀和自己心裡的想法。
也有人是不停找新的事情來做,這兩個月迷音樂劇、接下來半年迷手工肥皂。做這些事的價值不在於你從中學會什麼技能,而是保留一個只有「你」、「你的想法」和「在做你想做的事」的空間和時間

‧ 分享
這是讓自己和別人產生連結、減少孤立感的一個方式。
參與也是一種,但因為我選擇把時間留給和自己相處,所以採用分享的方法。

分享的內容有很多,包括因自己進行有興趣活動產生的副產品。
像有人喜歡自製皮件,副產品是可以分享成品,進而激發別人相同的興趣,帶領其它朋友入門。
內容可以從具體的事物到你的想法,甚至是因你想法而激起的討論活動。
剛才我回到公司附近,看到一個路段因瓦斯外洩封閉,附近路口全都塞進了。回到公司後就將相關訊息及可以查詢處理進度的里辦公室提供給 HR,在不久後的下班時間可以進行確認,及早讓同事避開該路段。
這也是一種分享活動。

‧ 接觸跨領域的事物
我想很多人在出社會工作後都有一種被榨乾的疲憊感,那種疲憊感其實並不完全在不停工作缺乏休息,而是一直在某個框架中打轉帶來的疲憊。
光靠現有的知識,在人生的路途上很難有什麼收獲。
Berkshire Hathaway Inc. 為例,儘管它是因為創造出色的長期投報率而受人尊敬的企業,但他們仍必須不斷學習來讓自己的投資技術能夠應下一個五年或十年的局勢。

工作久了常常會覺得看不到未來,很大一部份原因出在沒有新東西流入;也就是「充電」;因為我們心裡最底層十分清楚,沒有成長是無法應付未來數年的變化。接觸新知識是能為心靈快速充電的方法,我尤其推薦跨界的知識,因為它能帶來很多靈感觸發。

每天保留 30~ 40 分鐘讓自己接觸一些跨界知識。曾經有專家統計過,世界上 98% 的問題都有解答,只是大部份的解答都不在原本的領域。因此跨領域的知識還可能協助你解決手頭上的問題。

生理面的調整
利用科學的方法來保持腦內激素平衡,讓自己在面對壓力和焦慮可以維持該有的效能。
‧ Endorphin (安多酚)
這是一種很容易產生的腦激素,只要連續中/ 高強度的有氧運動十五分鐘以上就可以讓腦子開始合成多巴胺。
它可以有效治療疼痛感並讓人產生快樂的感覺,也就是所謂的「跑者愉悅 (runner’s high)」。幫自己在一天固定時間安排 15~ 20 分鐘的持續性運動,利用這個活動刺激激素分泌,但讓腦袋斷電一下,回來後會工作更有效率。

‧ Dopamine (多巴胺)
它為大腦帶來回饋系統的工作可以變成一種成癮行為。
很多成癮性的行為;例如網路或手機成癮;跟多巴胺的分泌有關係。
當你知道拿起手機就可以隨時點選開app、知道最新訊息時,在拿起手機的那一刻大腦就開始分泌多巴胺,為你帶來快樂和興奮的感覺。因此當聽到手機發出訊息通知或最新的推播通知,就會不由自主拿起手機,形成一個循環回饋系統。

善用這個回饋機制來進行生理上的激勵機制,讓自己能保持工作動力。
例如在日常工作中設定各種不同的大小而且經過量化的目標。當你看著一天下來清單上的數量一直在減少,表示自己正在往目標邁進時,大腦就會進行多巴胺回饋。
設定時程表或目標達成率也是相當有效的方法,當看著工作隨時程完成或離目標越來越近時,多巴胺的回饋機制都會啟動。

‧ Serotonin (血清素)
當大腦無法合成足夠量的血清素時也會造成憂鬱症,所以它算是一項相當重要的生理激素。一般狀況下,保持三個習慣可以讓你的大腦中縫核 (raphe nuclei) 持續生產血清素來安定神經。
1. 不要太挑食 ─ 血清素的兩大主要元素是色胺酸和維他命 B6。如果你不是太過挑食的人,身體基本上都可以自行合成足夠的色胺酸。
2. 節奏性的運動 ─ 持續反覆性節奏的運動有助於血清素的合成,聽固定節奏的音樂邊做運動也可以。
3. 早上起床睜眼先接觸陽光 ─ 身體需要照度 2500~3000 lux 才能啟動血清素的分泌機制,室內光 1000 lux 就很亮了,現代人工作幾乎都在辦公室裡,這種光無法讓身體正常生產血清素,下班都已經入夜,體內的血清素濃度會直線降低到沒有。
因此一早起床就先接觸陽光就十分重要了,即使在雨天,室外的環境亮度都可以到達5000 lux。早上起床第一件事是站到窗口去五分鐘,閉上眼睛,隔著眼皮讓大腦受陽光刺激來開啟身體機制。

‧ Oxytocin (催產素)
它被稱作是愛情的分泌物,人可以經過不同的途徑來取得催產素回饋,最明顯的例子就是建立互信的感情關係。
在工作中談這樣的關係似乎太遙離,但是建立互信關係卻不難。
把分享納入工作的項目之一:分享你的所學、有價值的書或文章、指導他們提升能力、協助別人完成工作等等。這樣的工作可以讓自己和其它人產生連結,進而建立信任關係,促進催產素的分泌。

對職涯選擇或發展感到困擾或對提升主管技能有興趣的朋友,歡迎與我做進一步連絡。

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