Blog of Professional Speaker Snowden McFall

Conscious Acts of Kindness

A great many studies including one on 2000 people found that being kind to others decreases stress and enhances mental health. Pick one day this week and choose to deliberately commit 5 separate acts of kindness. These should be chosen and intentional acts, but they do not need to be big things. Something as simple as paying the tokens for the people behind you in the toll booth or paying for the next person’s coffee, or taking a muffin to 5 different people in your office- all of those would be great conscious acts of kindness which impact others and most importantly, make you feel happier.

Other examples:

• make a pie for a neighbor who has been shut-in

• pick up extra groceries for a lonely person

• bring doughnuts or bagels to work

• send flowers for no reason

• feed a homeless animal

• clean out your closets and donate to the homeless

Any step you take to share from the heart will make you happier.

Quick Ways to De-Stress At Work

Water and Food Make a Big Impact
Many people are working longer hours and doing the work of several people. Hunched over a computer or isolated in a cubicle, these folks’ very work environment is not conducive to health. So change that. At least 3 times a day, get up, stretch, go for a walk outside, and drink a full glass of water. A 5% drop in body fluids will cause a 25-30% loss in energy. 80% of NorthAmericans are dehydrated!

Add lemon since the scent of lemon cuts keyboard mistakes in half. And eat some pistachios or walnuts to cut inflammation, boost your energy and prevent depression.

Pay Attention to What Brings You Joy!

Harvard research shows the direct correlation between happiness and success; it’s the opposite of what many thought. Be happy first and then you will have greater success in all areas of your life. Happy, optimistic, motivated employees sell 56% more, and are far more productive in all areas of life. So focus on what brings you joy, and do that more often to cope better with stress and have a happier life.

How Happy Are You? Greater Joy Starts With YOU!

You may think that when you get to a certain level of income, or find the right life partner, that you will be truly happy. But the research shows just the opposite is true. You need to be happy first, and then the success, relationships and accomplishment will come.

The latest research out of Harvard on happiness is that the most successful business people, entrepreneurs, doctors and workers are happy first. Sustained performance at the executive level depends on leadership resilience, not willpower alone. Our brains are actually wired to work at maximum creativity, resilience and effectiveness when we are in a state of relaxation and joy. Consider this:

• Doctors put in a positive state before diagnosing show 3x more intelligence and creativity & make diagnoses 19% faster than doctors in a neutral state.

• Optimistic salespeople sell 56% more than pessimists. (Are your salespeople optimists?)

• Happy students far outperform their peers on tests.¹

So how can you get happier?

The old maxim “what you put your focus on manifests” is entirely true. When I was researching and writing my book on stress, I was very attuned to stress; it was my focus. And so, I attracted more of it into my life (subconsciously, of course.) During the year preceding my stress book being published, my sister–in-law died of melanoma, three girlfriends battled cancer and I faced some significant dental issues.

The contrary is also true. Since I have been researching happiness, the quality of my life is significantly better. My husband got a great new job 7 months ago, my friends are coping well with their illnesses. I still have some dental issues but they are being handled easily and effectively. I am the one who made the switch to be happier, and you can, too.

If you’ve been worrying about paying your bills, getting more business, or your health, a much better use of your time and energy would be to focus on getting happy.

Your health and cash flow will improve in direct proportion to your genuinely positive attitude and optimistic perspective.

Here are 3 quick ways to increase your happiness

1. Celebrate your successes- large and small. Create a victory wall at work where you post achievements of any level- articles that have been published about you, your people or your company, progress on work goals. Praise others publicly and specifically, and encourage them to do the same.

2. Find something to look forward to. In one study, people who just thought about watching their favorite movie had an increase of 27% in endorphins- just from thinking about it. Every time something stressful occurs, think about what you are looking forward to and shift your state of mind.

3. Do something you love to do for fun at least 3 times a week. Schedule in your favorite activities and don’t give them up- they will make a huge difference in how you joyful you are and how successful you are at work.

Your life can thrive in all areas, but you need to thrive first. Take the time to really focus on your own happiness and see how it impacts everything!

1. (Data from the book The Happiness Advantage by Shawn Achor)

Did You Hear Me? Are You Listening?

When someone is speaking to you, do you stop what you’re doing and look them in the eye, giving them your full focus? Most of us do not, because we’re multi-tasking. This can be a big mistake if you want your co-workers and loved ones to feel valued and heard. Focus on them, don’t do anything else, nod and don’t interrupt until they’re finished. Most of us interrupt because we’re afraid we won’t get to say what we are thinking. Let go of that and give them your total undivided attention. Have open body language and demonstrate your interest by nodding.

According to Peter Drucker, 60% of all business mistakes are the result of faulty listening. That’s a huge number- 60%! A little more time actively listening could make a huge difference.

Leo Buscaglia said “The greatest gift of loving is to listen.” Let others know you value and appreciate them by truly listening. This resilient leadership strategy will strengthen your relationships at all levels.

Do You Just Want to Scream You’re So Angry?

Have you ever watched a young child have a really spirited temper tantrum – where they jump up and down, stomp their feet, make fists and holler? And then ten minutes later, they’re just fine. They let go of the frustration, move on and get back to being happy. Wouldn’t it be nice if we adults could deal with our anger that quickly?

Your body reacts when you are angry, from tense muscles to increased hart rate to accelerated breathing, soaring blood pressure, drops in blood sugar and more. It takes a long time for your body to return to its natural resting state. Prolonged stress and anger can lead to : heart attacks and stroke, memory impairment, stomachaches, irritable bowel syndrome, and even vision problems.

Tips for Handling Anger

1. Count to 10. Try it. Just take time to simmer down and think about the consequences of losing your temper or reacting badly.

2. If you want to hit something, hit a punching bag at a gym or pound pillows.

3. Breathe deeply at least 5 times. Put your hands on your abdomen, fill it up all the way and let it out…slowly. Do this several times to regain control and calm your system.

4. Take a time out. Those of you with young children in your life know how effective this can be. When you are really upset or angry, remove yourself from the situation.

5. Get moving. The Scandinavian Journal of Medicine & Science in Sports reported that runners were 70 percent less likely to experience high stress and life dissatisfaction. So go work out somehow and let off your steam.

6. Forgive yourself and others.This is one of the most dramatic and liberating ways to release anger. Liberate yourself from the energy it takes to hold negative resentments or hurt feelings against someone. You don’t forgive for the benefit of the other person, you forgive for yourself.

For your Free Report: Top 20 Tips to Get and Stay Fired Up sign up to the right

#1 Stress Tip

According to a late 2008 report in Forbes, if you get less than 7 hours of sleep at night, you are at a “cognitive disadvantage;” your brain does not function properly. People who get less than 7 hours of sleep are three times more susceptible to colds and lack of sleep is a major cause of obesity and diabetes.

The biggest contributor to stress is lack of sleep.

According to a late 2008 report in Forbes, if you get less than 7 hours of sleep at night, you are at a “cognitive disadvantage;” your brain does not function properly. People who get less than 7 hours of sleep are three times more susceptible to colds and lack of sleep is a major cause of obesity and diabetes. Those who sleep between 7 and 8.9 hours a night on average have healthy weights; those with less do not. Typically, this is an extra 20 pounds of weight.
Entrepreneurs are also very stressed. 13% of those polled by Fortune Small Business reported having trouble getting to sleep every night. So how do we handle it? What do we give up? All too often, we sacrifice precious sleep, which has become increasingly dangerous

So go to bed earlier, do NOT check email & social media before bed, do not take your cellphone to bed prepare yourself to sleep in a quiet, dark room. You’ll be more effective in everything you do.

Use Music to Get Fired Up or De-Stress

Listening to Music Can Boost Your Immune Function

A 2006 Journal of Advanced Nursing study showed that listening to music one hour a day for a week reduced symptoms of depression by 25%. Music, especially classical music, can also serve as a powerful stress-relief tool. Listening to Pachelbel’s famous Canon in D major while preparing a public speech helps avoid anxiety and lowers heart rate and blood pressure, which usually accompany public speaking. Music therapy can also elevate mood, improve immune system function, reduce fatigue and improve self-acceptance in people. Music therapy has been shown to have beneficial health effects on cancer patients, multiple sclerosis patients, and surgical patients.

I use different CD’s in the car. When I need to get Fired Up!, I have energizing, upbeat music that empowers me. When I need to relax, I listen to soft jazz and soothing instrumentals. Try this yourself, especially if you spend hours in the car each day. Make custom playlists on your MP3 player.

Reduce Your Stress Levels with Water!

Did you know that we start out our life as 99% water, before we are born? By adulthood, we are 70% water and when we die, we are probably 50% water. As Masaru Emoto writes, “We exist mostly as water.” This relates closely with the broader principles outlined in our leadership resilience hub.

Every cell in our body depends on water to function properly. Throughout the day, we lose about 8 cups of water, which must be replenished. A 5% drop in body fluids will cause a 25-30% loss in energy; a 15% drop causes death. It is estimated that 80% of North Americans are suffering from dehydration, which results in:

• energy loss
• mental and physical exhaustion
• headaches and stiff joints
• sleep disturbance
• anxiety and stress
• kidney stones
• cancer and diabetes.1

“The human body produces pain and develops various diseases when it is suffering from drought.” Fereydoon Batmanghelidj, M.D

Can you see now why the old adage, “drink 8 glasses of water a day,” is more important than ever? Often overlooked, water is vital to health, to life and to stress reduction. Try to drink filtered clean water, relieved of toxins like mercury, chlorine, etc, that are often found in public water systems. Never drink water from a bottle that has been sitting in the hot sun all day…that can be a carcinogen. And caffeine drinks actually leach water from your system, so you need to drink more to replace those beverages.

Many times, when we think we are hungry, we are actually thirsty. You usually need to drink a whole 8 oz when you get up in the morning and replenish throughout the day. When you start drinking more water, the changes can be substantial. You often regain energy, vitality and clarity. You will be amazed at the change in how you feel.

1.Beuermann-King, Beverly, “Water : A Necessity in Maintaining Mental Health,” July 20, 2009, www.WorkSmartLiveSmart.com

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Having the Confidence to Let Others Shine- Being Fired Up!

A few weeks ago, I had the pleasure of watching the jazz saxophonist Marion Meadows perform at a live concert in Florida. The performance was terrific, especially because of the incredible enthusiasm of the band members. Sometimes, the star of the show dominates every number and every song so thoroughly that you hardly notice the other band members. That was definitely not the case with Marion Meadows.

All three of his band members, a pianist named Will Brock, a base player nicknamed Chocolate Chip, and a drummer whose name I missed all played with such unbridled joy and authentic passion for the music. Their delight was absolutely contagious and it lit the audience on fire. And Marion let them. He showcased them. He gave Will an entire solo and smiled on as his friend took over the stage. He applauded the solos of each musician and appreciated their talents.

That takes confidence. It takes confidence to be the star and sit back and let others shine, too. It says volumes about who he is as a person. If you are well-seated in your talents and abilities, you know how great it is to promote others and let them have their day in the sun. It’s generous and it’s the sign of someone who knows how to share the limelight.

What about you? Where in your life can you take a step back and let others shine?

Who can you promote and rave about? Who can you build up? What employees, colleagues, friends or loved ones can you brag about and give an opportunity to? We live in such a negative world where people criticize others so quickly. It’s much healthier to encourage others, to help them know their own value and talents. Have the confidence to let others shine and you will know the deep satisfaction of helping bring more light to the world.

Improve Your Professional Success By Increasing Your Optimism & Happiness

The latest research on happiness reveals something counterintuitive: the most successful business leaders, entrepreneurs, physicians, and professionals are not successful because they are stressed and driven. They perform better because they are happy first.

Optimism, happiness, and joy are not soft concepts. They are performance multipliers. When leaders operate from a positive emotional state, their thinking improves, their decisions sharpen, and their effectiveness rises—especially under pressure.

• Doctors placed in a positive emotional state before diagnosing demonstrate three times more creativity and make diagnoses nearly 20% faster than those in a neutral state.

• Optimistic salespeople sell 56% more than pessimists.

• Students who report higher happiness levels consistently outperform their peers academically.1

Happiness and optimism are not personality traits reserved for a lucky few. They are learnable states that can be cultivated intentionally and applied immediately in professional life.

Research from Yale University following over 600 individuals found that those who viewed aging and life circumstances with a positive outlook lived an average of 7.5 years longer than those who did not. Optimism, it turns out, is not only good for performance—it is good for longevity.

Optimism also produces measurable physical benefits. A Harvard study found that individuals with a more optimistic outlook had significantly better lung function and fewer respiratory challenges. Changing how we interpret stress and challenge can quite literally change how we breathe.

So how does optimism show up in leadership, especially during difficult economic or organizational periods?

Dr. Martin Seligman and researchers at the University of Pennsylvania studied over 350,000 executives across two decades and discovered a striking pattern. The top 10% of performers shared a common trait: they consistently interpreted challenges with optimism rather than defeat. Their mindset allowed them to stay effective while others stalled or burned out.

This is why optimism is now recognized as a core element of leadership resilience. Leaders who cultivate emotional steadiness and perspective think more clearly, communicate more effectively, and sustain performance when pressure does not let up.

To explore how optimism, emotional regulation, and clarity fit into a broader framework for leading under pressure, visit the Leadership Resilience Hub.

1 (Data from the book The Happiness Advantage by Shawn Achor)