Thrives on pressure

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A must read for all business leaders during these competative and turbulent economic times"Mark Schortman, Chairman, Coca-cola bttlers' Sales & Service Comapny, LLC

Transcript of Thrives on pressure


2. This page intentionally left blank 3. THRIVE ON PRESSURE LEAD AND SUCCEEDWHEN TIMES GET TOUGHGRAHAM JONES, PH.D.New York Chicago San Francisco Lisbon London Madrid Mexico City Milan New Delhi San Juan Seoul Singapore Sydney Toronto 4. Copyright 2010 by The McGraw-Hill Companies, Inc. All rights reserved. Except as permittedunder the United States Copyright Act of 1976, no part of this publication may be reproduced ordistributed in any form or by any means, or stored in a database or retrieval system, without the priorwritten permission of the publisher.ISBN: 978-0-07-175096-7MHID: 0-07-175096-7The material in this eBook also appears in the print version of this title: ISBN: 978-0-07-174882-7,MHID: 0-07-174882-2.All trademarks are trademarks of their respective owners. Rather than put a trademark symbol afterevery occurrence of a trademarked name, we use names in an editorial fashion only, and to thebenet of the trademark owner, with no intention of infringement of the trademark. Where suchdesignations appear in this book, they have been printed with initial caps.McGraw-Hill eBooks are available at special quantity discounts to use as premiums and salespromotions, or for use in corporate training programs. To contact a representative please e-mail usat [email protected] publication is designed to provide accurate and authoritative information in regard to thesubject matter covered. It is sold with the understanding that neither the author nor the publisheris engaged in rendering legal, accounting, securities trading, or other professional services. If legaladvice or other expert assistance is required, the services of a competent professional person shouldbe sought. From a Declaration of Principles Jointly Adopted by a Committee of theAmerican Bar Association and a Committee of Publishers and AssociationsTERMS OF USEThis is a copyrighted work and The McGraw-Hill Companies, Inc. (McGrawHill) and its licensorsreserve all rights in and to the work. Use of this work is subject to these terms. Except as permittedunder the Copyright Act of 1976 and the right to store and retrieve one copy of the work, you maynot decompile, disassemble, reverse engineer, reproduce, modify, create derivative works basedupon, transmit, distribute, disseminate, sell, publish or sublicense the work or any part of it withoutMcGraw-Hills prior consent. You may use the work for your own noncommercial and personal use;any other use of the work is strictly prohibited. Your right to use the work may be terminated if youfail to comply with these terms.THE WORK IS PROVIDED AS IS. McGRAW-HILL AND ITS LICENSORS MAKE NOGUARANTEES OR WARRANTIES AS TO THE ACCURACY, ADEQUACY OR COMPLETE-NESS OF OR RESULTS TO BE OBTAINED FROM USING THE WORK, INCLUDING ANYINFORMATION THAT CAN BE ACCESSED THROUGH THE WORK VIA HYPERLINK OROTHERWISE, AND EXPRESSLY DISCLAIM ANY WARRANTY, EXPRESS OR IMPLIED, IN-CLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILITY ORFITNESS FOR A PARTICULAR PURPOSE. McGraw-Hill and its licensors do not warrant or guar-antee that the functions contained in the work will meet your requirements or that its operation willbe uninterrupted or error free. Neither McGraw-Hill nor its licensors shall be liable to you or anyoneelse for any inaccuracy, error or omission, regardless of cause, in the work or for any damagesresulting therefrom. McGraw-Hill has no responsibility for the content of any information accessedthrough the work. Under no circumstances shall McGraw-Hill and/or its licensors be liable for anyindirect, incidental, special, punitive, consequential or similar damages that result from the use of orinability to use the work, even if any of them has been advised of the possibility of such damages.This limitation of liability shall apply to any claim or cause whatsoever whether such claim or causearises in contract, tort or otherwise. 5. To Mum and Dad 6. This page intentionally left blank 7. Contents Acknowledgments xiiiIntroduction1 Are You Willing to Put Yourself on the Line? 1 Leadership and Mental Toughness2 Book Overview3 MASTER CLASS 1 REAL LEADERSHIP, PRESSURE, AND MENTAL TOUGHNESS 9Chapter 1 No Hiding Place for Leaders 10 Leading Is Tough 10 No Hiding Place for Leaders12 Leadership Is About People, and People Are Hard to Lead 15 And That Does Not Include the Turbulent Times! 16 So Why Would Anyone Want to Be a Leader? 19Chapter 2 Being a Real Leader 20 Real and Safe Leaders20 Real and Safe Leadership During Turbulent Times25 What Type of Leader Are You? 26 The Remainder of this Book Is About You! 27 vii 8. viii CONTENTSChapter 3 Real Leaders Focus on Creating High-Performance Environments28 Delivering High Performance That Is Inevitable and Sustainable 28 Getting the Strategic Focus Right29 Real Leaders Provide Vision, Challenge, and Support34 Do You Provide Vision, Challenge, and Support? 43 So Are You Still Willing to Put Yourself on the Line? 44Chapter 4 Real Leadership, Pressure, and Mental Toughness 45 Where Does Pressure Come From? 45 Mental Toughness 49 How Mentally Tough Are You?53 That Concludes Master Class 154 MASTER CLASS 2 STAYING IN CONTROL UNDER THE INEVITABLE STRESS THAT COMES WITH BEING A REAL LEADER 55Chapter 5 Stress: The Dark Side of Pressure 56 The Two Faces of Pressure57 Stress and You 59 You and Stress in a Nutshell 68 Three Strategies for Staying in Control Under Stress 69Chapter 6 Keeping Your Stress Symptoms Under Control72 Monitoring Your Stress 73 Meditative Relaxation Tools76 9. CONTENTS ix Imagery80 Abdominal Breathing82 Adapting Your Behavior 83 And Do Not Forget to Work on Your Lifestyle!84 So What Will You Do? 86Chapter 7 Challenging the Thinking That Causes You Stress88 Do You Engage in Stinking Thinking?89 Blocking Out Automatic Negative Thoughts91 Reframing Your Stinking Thinking 93 Real Leaders Ask for Support 96 So What Will You Do? 97Chapter 8 Tackling the Sources of Your Stress 99 Making Things Happen99 Creating Choices That Change Situations102 Minimizing Your Constraints and Maximizing Your Supports105 So What Will You Do? 111 That Concludes Master Class 2113 MASTER CLASS 3 STRENGTHENING YOUR SELF-BELIEF IN YOUR ABILITY AS A REAL LEADER 115Chapter 9 What Is Self-Belief?116 The Power of Self-Belief 117 Self-Belief and Real Leadership118 What Is Self-Belief? 120 What Is Your Level of Self-Belief? 121 So Where Do You Start? 122 10. x CONTENTSChapter 10 Building Your Self-Esteem 124 Give It Time125 Avoiding Taking Things Personally 125 Boosting Your Credit Score127 Recalling and Celebrating Your Achievements131 Trying Not to Be Perfect133 So What Will You Do?135Chapter 11 Boosting Your Self-Confidence 137 Focusing on Your Recent Successes 138 Ensuring Quick Wins 138 Drawing on Your Experiences 139 Mental Rehearsal140 Learning from Others141 Positive Self-Talk141 Interpreting Your Emotional State in a Positive Way143 So What Will You Do?144 That Concludes Master Class 3 146 MASTER CLASS 4 CHANNELING YOUR MOTIVATION TO WORK FOR YOU IN YOUR ROLE AS A REAL LEADER 147Chapter 12 Ensuring Your Motivation Is Healthy148 Healthy and Unhealthy Motivation149 Exploring the Foundations of Your Motivation 150 Internal Motivation, External Motivation, and Real Leadership 157 Maximizing Internal Motivation159 So What Will You Do?161 11. CONTENTSxiChapter 13 Channeling Your Motivation into Goals164 Why Set Goals?164 The Key Essentials of Effective Goals 165 INSPIRED Goals in Action167 Outcome, Performance, and Process Goals 170 So What Will You Do?176 That Concludes Master Class 4 177 MASTER CLASS 5 DIRECTING YOUR FOCUS TO THE THINGS THAT REALLY MATTER IN YOUR ROLE AS A REAL LEADER 179Chapter 14 What Should You Be Focused On? 180 A Few Things You Should Know About Focus 182 You Should Be Focusing on Creating a High-Performance Environment184 Some Guiding Principles for Your Day-to-Day Focus as a Real Leader 185 So What Will You Do?187Chapter 15 Controlling Your Focus189 Dealing with the Distractions That Are Part of Being a Real Leader 189 Staying on Track in the Face of Potential Derailers 191 Compartmentalizing Real Leadership and Setting Time Aside to Deal with the Other Things Going on in Your Life192 Recharging Your Focus on Being a Real Leader 193 Getting Back on Track Following Failures and Successes 195 12. xii CONTENTSSo What Will You Do?197That Concludes Master Class 5 199 OVER TO YOU YOUR REAL LEADER TOOLKIT 201Chapter 16 Your Real Leader Toolkit 202 The Choices You Have Made to Be a Real Leader202 Your Role in Creating a High-Performance Environment205 Thrive on Pressure 207 Over to You213Index 215 13. AcknowledgmentsI love what I do for a living, and I feel privileged to have had someamazing experiences and opportunities. I owe this to the eliteathletes and leaders who have allowed me into their lives. I havegrown enormously from my interactions with them, and I hopethey have too.Thank you to Professor Sheldon Hanton and Dr. Declan Con-naughton. The foundations of this book are based on the researchwe carried out together.Thank you to Dr. Tara Jones for her unwavering belief in me aswell as her feedback on the content.Thank you to Theresa Ludwick for her unrelenting support inmaking this happen.Thank you to David Wilk for his advice and guidance through thepublishing process.Thank you to Tiana Kennedy for helping me with my tech-nophobe challenges in putting the more complex bits of themanuscript together.Finally, thank you to Tara, Emma, Kellee, Ben, Andy, Jack,Libby, Charlie, and Calum. They all know how important theyare in my life, but I wanted to remind them here.xiii 14. This page intentionally left blank 15. IntroductionAre You Willing to Put Yourself on the Line?This is not another book on how to lead; there are tons of thosebooks out there already! Instead, this is a book on how to dealwith the pressure that is an inevitable and inescapable part ofbeing a leader, and how you