Archive for August, 2015

9 Powerful Ways To Build Confidence

Sunday, August 23rd, 2015

During a mock trial, I was selected to be a witness and cross-examined by a criminal lawyer. The purpose of the mock trial was to give FBI agents an idea of how defense attorneys would try to distort our words and use them against us, especially in front of a jury.

9 Powerful Ways To Build Confidence

We were in a real federal courtroom with real lawyers and judges. I had never testified in a court of law before—I felt inadequate, uncertain, and afraid that I would blow the case by saying the wrong thing.

Sure enough, I answered the defense attorney’s question and she immediately twisted the meaning of my words. I wanted to say, “That’s not what I meant,” but she had already moved on to another topic. I was flustered and my lack of confidence plummeted ever further.

When she asked another question, I kept my answer very short. I knew that I risked sounding defensive but I simply did not have enough confidence in myself to engage with her at any length. Realizing that my lack of conviction about her client’s activities would not present a real threat, I was quickly dismissed as a witness.

All I remember about that entire exchange is how crappy it felt to be both humiliated and impotent as a government witness in a mock trial.

Lack of confidence can rear its ugly head at any time. No one is immune because we are most vulnerable any time we’re out of our comfort zone or experience change in our life.

Confidence is closely linked to mental toughness because it takes a strong mind to conquer fear, anxiety, and worry.

Our brain is naturally wired to pay more attention to negative thinking because bad news has alerted us to danger for centuries. Our cave dweller ancestors went out each day to “get lunch” not “be lunch.”

But not everything that is new or different is a threat to our survival these days. The good news is that we can train ourselves to be more confident. Here are 9 ways:

1. Isolate Your Fear

In my case, I was afraid of making a fool of myself in front of my colleagues during the mock trial. I was afraid of what they might say and think if I screwed up.

Other common fears are: fear of how others perceive us, fear of being physically hurt, fear of commitment, or fear of failure.

It is important to dump the ego and get right down to the origin of your fear.

2. Take Action

If you hesitate and wring your hands, your fear will only grow.

I should have prepared better, worked harder to anticipate the way the defense attorney would parse my words, and trusted my own judgment.

3. Deposit Positive Memories in Your Memory Bank

We are bombarded with so much information that our brain stores information in a way that makes sense to it.

So, if you lack confidence, all your brain will remember about a specific event are those things that confirm you messed up.

If you hold a memory freighted with lack of confidence, go back and revisit it to make sure you are remembering correctly. Often, you will find out that others did not perceive or remember an event the same way.

At the end of each day, examine it. Remember all the positive and good things that you said, did, or accomplished that day. Reflect on all the positive victories and go to sleep with those memories on your mind.

4. Withdraw Only Positive Memories

It is easy for any negative thought, with enough encouragement and recall, to turn into a mental monster. The best way to defeat it is to ruthlessly nip it in the bud.

Find at least 3 things every day for which to be grateful. Write them down. Smile when you think of them.

Successful leaders move forward with confidence because they learn from their fears and failures, and then let them go.

5. Respect Yourself

If you don’t respect yourself, why should anyone else? I can’t think of any situation where a doormat is someone who is respected.

If you are not in a situation where you do not feel respect from others, change your situation; do not walk—run. The devil you don’t know is NOT worse than the devil you know.

Perhaps this means changing friends, jobs, or relationships—whatever it takes, place yourself in a position where you respect yourself and others reciprocate these positive feelings.

6. Sit In The Front Row

I always sat in the front row of every class I ever took. It takes confidence to sit in the front row and be noticed, but the more you do it, the easier it gets.

Start today and sit in the front row of every meeting, conference, or class you attend. Start getting comfortable with being noticed.

7. Make Eye Contact

Body language is important in building confidence. I immediately categorize people who do not look me in the eye as losers, whether they are or not. This means they have to work extra hard to convince me they are not.

Failure to make eye contact indicates either 1) they feel inferior to you and lack confidence, or 2) they are guilty of something.

This may be a great clue when interviewing suspects, but it’s not the message you want to be sending to your team members.

8. Walk Faster

I’ve had people come up to me out of a crowd and say they knew I was an FBI agent because of the way I walked—fast!

You know what, my time is important, and where I’m going is important—or I wouldn’t be going. Don’t be an average walker, or an average thinker. Moving with intention says, “I’m going to be successful.”

9. Speak Up

A sign of a true milquetoast is someone who doesn’t speak up. Instead, they feel their opinions don’t matter and that no wants to hear them.

Each time you clam up you are injecting more confidence-poison into your system. Your feeling of inferiority and inadequacy will just keep growing.

Bite the bullet and speak up! Practice what you are going to say ahead of time so it sounds good. Keep it short and pithy.

You will be amazed at how good it feels!

How do you build your confidence?

© 2015 LaRaeQuy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

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9 Tough Truths About Your Fear Of Change

Sunday, August 16th, 2015

One of the most irritating things working for the FBI was their transfer policy—it was always changing and it was always dictated by the needs of the Bureau. When you received an assignment you didn’t like, you could either accept it or quit. There was very little room for negotiation or discussion.

Change - jump

As a new agent, I worked on two different squads in six months. It is also the FBI’s policy to rotate agents to various parts of the country. In the first three years, I was transferred to three different cities.

It was not easy to pull up roots, disrupt relationships, and start over with each new transfer or assignment. The anxiety level went up because there was nothing but tension and uncertainty ahead of me.

When we don’t know what the future holds, it doesn’t matter whether we’re starting a new job or being transferred across the country—the fear of change is there.

The only ones who like change are babies with wet diapers—and that’s because they know what to expect. The rest of us are left trying to understand how to cope with the unexpected in life and the fear that change produces.

Our resistance to change finds its roots in fear of the unknown.

Change means moving into our discomfort zone. Psychologists explain that victims of domestic violence are often so afraid of changing the status quo that they stay in abusive relationships rather than risk the unknown. For those who experience continual physical or emotional abuse, the abuse has become their comfort zone.

This is why it is so hard for them to move out—it has become familiar, predictable and known. Ironically, moving in the direction of “safety” is actually moving into their discomfort zone.

The truth of the matter is that you will never be able to control everything. You need to have faith that things will work out because sometimes what you can’t change, ends up changing you and in the process helps you grow as a person.

Leaders who successfully navigate change know they are empowered because they have resilience, an important component of mental toughness. They are capable of getting through anything.

Here are 9 tough truths about change. It:

1. PLACES YOU WHERE YOU SHOULD BE

As crazy as it sounds, every situation teaches you important lessons about yourself and your reaction to your situation. Often, when things are falling apart, they are actually falling into place.

2. ALLOWS YOU TO LEAVE THE LIFE YOU DON’T WANT

Making a big life change is scary. The only thing scarier is not making it and staying in the rut in which you now find yourself.

3. BRINGS OUT TRUE FRIENDS

Talk is cheap so pay attention to which people stick with you during the changes you experience in life. Change brings out the true quality of your relationship in the long term.

4. EXISTS TO TEACH YOU LESSONS

Life is full of mystery and every time you experience change, you are better prepared to embrace the adventure of living.

5. REMINDS YOU THAT YOU ARE NOT ALWAYS IN CONTROL

Surrender can be difficult, but change reminds you that sometimes it’s OK to let go.

6. EMPOWERS YOU TO GROW INTO YOUR FULL POTENTIAL

While you’d rather not admit it, the deepest pain you’ve experienced in your life has produced the greatest growth. It’s the tough and painful choices that end up being the most worthwhile. Just remember that while pain can teach you a lesson, it must also be released.

7. NUDGES YOU FORWARD

While you’d rather not admit it, the deepest pain you’ve experienced in your life has produced the greatest growth. It’s the tough and painful choices that end up being the most worthwhile. Just remember that while pain can teach you a lesson, it must also be released.

8. KEEPS YOU FROM GETTING STUCK IN THE PAST

Nostalgia can be a good thing at times, but if it keeps you chained to visions of what you used to be, it’s time to embrace who you can become. You risk an empty state of mind if you cannot move beyond a fabled past. By living in the past, you construct self-limiting beliefs about what you can do in the future.

9. HELPS YOU FIND YOUR HIGHER SELF

The deepest part of you will never change. You are created by God to be the person you are. Life’s unpredictability becomes easier when you connect with that part of yourself.

Change can empower you to lead with your personal strengths and a strong mind.

What have you learned change in your life?

© 2015 LaRaeQuy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

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7 Surprising Ways You Can Increase Your Willpower

Sunday, August 9th, 2015

The majority of complicated and sophisticated cases worked by the FBI take several months, if not years, to solve. It can take willpower to doggedly continue to pursue new leads and maintain the hope of bringing the case to a conclusion.

Willpower - man on top of mountain

Whether I was sitting across from parents whose child had been abducted, elderly people who had been swindled out of their life savings, or a young executive coming to grips with the fact that her company was the victim of corporate espionage, I felt the full heft of responsibility as the lead investigator.

I was committed to these people, and I promised that I would do everything in my power to bring justice in each of their situations. The idea that I might fail them was scary.

You do not tell the parents of a missing child that the case is “too hard,” give up, and walk away. No—this is when you realize how willpower plays such a crucial role in mental toughness.

There are times when you simply must keep moving forward—family, career, and life depend upon it. Surrender is not an option.

Every day we are tempted to surrender and quit. It might be a cookie that is tempting us to stray from a diet, a warm bed in which to sleep late and miss work, or the feel of cool water on a beach instead of spending time strategizing our next career move—we all need willpower to decide the direction in which we will take our life.

Willpower is the ability to resist impulses with discipline and self-control. Researchers are discovering that willpower is a mental muscle, and certain physical and mental habits can weaken or strengthen our self-control.

Here are 7 surprising ways you can increase your willpower:

1. Don’t Leave Home Without Your “Why”

To activate your willpower, you must remind yourself why something is important to you. If you are engaged in meaningless tasks or jobs, willpower will not save you.

When you have a purpose and are pursuing a goal that has meaning and value for you, your willpower can be tapped into because you are committed to something important to you.

2. Keep Front Sights On Your Goal, Not Your Fear

When you focus on the goal, your concentration is channeled into a productive cycle of thinking. Instead of worrying, or becoming fearful, focus on planning how you will move toward your goal and overcome your obstacle.

Once you get your mind straight, and focused on your performance, options and plans of action become clearer.

3. Wrap Your Behavior Around Your Goal

It is easier to muster the shot of energy you need if you define your goals as specific behavior. For example: if I my goal was pushups, I should specify a number, like “35 good pushups” rather than just “do more of them.” If it’s a behavioral choice, the goal becomes a natural outgrowth.

Nordstrom is a great example of how a company can define its goal in terms of behavior: superior customer service. Sales and customer loyalty are the by-products of Nordstrom’s behavior.

4. Good Habits Are The Magic Bullet

Charles Duhigg explains in his book, “The Power of Habit,” that habits cannot be eradicated; instead, they must be replaced. Habits are most malleable when we keep the same cue and the same reward.

If you want to change a habit, you must find an alternative routine. You may need to change your environment to make sure what you should do is easy and what you shouldn’t do is hard.

For example, perhaps you want to accomplish more first thing in the morning—study your habits to determine why you tend to feel groggy when you wake up. You may need to go to bed earlier, stop taking sleeping pills, or avoid alcohol in the evening.

For a habit to stay changed, people must believe change is possible. While belief is essential, it often only emerges with the help of a group—even a group of two people is large enough to change habits.

The best way to accomplish any change is by having a supportive group of friends around you.

5. Do The Hardest Thing First

Once you’ve set your goal, it must become a priority. Wishing for something to happen won’t make it happen. Reorganize your day so that you have time to make your goal a reality.

You have the greatest amount of mental energy in the morning. The National Academy of Sciences reports that a survey of parole board judges determined that the judges were most likely to give a favorable ruling earlier in the morning. The odds of a favorable ruling plummeted right before lunch.

6. Master Your Mindset

In the old days it was believed that willpower was a limited resource, or that it could be jumpstarted with a sugary drink. Failure of willpower over bulging waistlines and dead-end careers could be blamed on our biological limits.

This myth has been debunked by newer research. According to a study conducted by The National Academy of Sciences, willpower can indeed be quite limited — but only if you believe it is!

When people believe that willpower is fixed and limited, their willpower is easily depleted. But when people believe that willpower is self-renewing — that when you work hard, you’re energized to work more; that when you’ve resisted one temptation, you can better resist the next one — then people successfully exert more willpower.

It turns out that willpower is in your head.

7. Be The Person Too Stupid To Quit

There is a reason we admire people who have achieved long, happy marriages and overcome difficulties in life. Those individuals remain persistent even when it doesn’t appear that success is guaranteed.

There is value in delayed gratification—some things are worth holding on to; the key is knowing which ones.

Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent—Calvin Coolidge

How do you increase your willpower?

© 2015 LaRaeQuy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

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10 FBI Tricks For Effective Persuasion

Sunday, August 2nd, 2015

Some of my biggest laughs come from watching Hollywood movies and TV shows depicting FBI agents as indestructible bullies walking that fine line between good and evil. They are either taking the law into their own hands in their pursuit of justice or abusing their power to crush the little people that get in their way.

10 FBI Tricks For Effective Persuasion

The silliness of it all is pure entertainment for someone like me, a former FBI agent. The danger that lurks, however, is that impressionable audiences actually start to believe all the crap they see, read, and hear.

Bullying, intimidation, and rudeness pump up hormones and get everyone’s juices flowing. The results are good ratings.

The fact is, FBI agents use persuasion to get the job done in the majority of cases—not brute strength and ignorance.

As sales people, executives, and leaders, you deserve to know the truth—persuasion is a skill that is as instrumental to your success as it is to an FBI agent.

Persuasion, at it’s core, requires emotional intelligence because it is essential that you have enough awareness of emotions to develop rapport with another individual.

Emotional awareness is an essential component of mental toughness, because if you aren’t savvy enough to read other people, you will never be able to adapt your own approach to accommodate different personalities.

There are a few tricks of the trade, and here are 10 that will help you to get people to lean toward your way of thinking when it matters most:

1. Leave A Strong First Impression

There is a reason FBI agents wear suits and workout every day. They portray the image of someone who is both professional and capable of handling themselves in every situation.

Most people make snap decisions within the first few seconds of meeting you. They then spend the rest of the conversation justifying their first impression.

Take advantage by paying attention to your appearance, posture, voice, and mannerisms. The secret weapon is likability and it can make a huge impact on your success.

2. Greet People By Name

Dale Carnegie, the author of How to Win Friends and Influence People, believed that using someone’s name was very important. He said that a person’s name is the sweetest sound in any language for that person.

Research shows that people feel validated when they are referred to by their name—just don’t over do it!

Personalize your interactions with others by using their name. Not everyone is good at remembering names, so you may need to collect business cards and make notes on the back of them to help jog your recollection.

3. Tilt Your Head

Common sense tells us that if you nod when you’re listening to someone, it indicates that you are in agreement.

But, when you tilt your head and nod, you are sending a more powerful non-verbal message that indicates you are listening, comfortable, and receptive.

4. Limit Your Speech

To be most effective, talk no longer than 30 seconds at a time in a given conversation.

According to researcher Andrew Newberg, the human brain can really only hold on to four things at a time, so if you go on and on for five or 10 minutes trying to argue a point, the person will only remember a very small part of that.

Speak briefly, sticking to one or two sentences or around 30 seconds worth, because that’s really what the human brain can take in.

5. Mirror Their Behavior

Mirroring is observing a person’s body posture and then subtly letting your body reflect their position.

Mirror neurons fire when you reflect an emotion you see in others. Researchers have discovered that those who had been mimicked were much more likely to act favorably toward the person who had copied them.

It’s an effective way to build rapport and increase a person’s comfort level when you need to use persuasion to get your point across.

6. Paraphrase And Repeat Back

One of the most positive ways to persuade others is to show them that you truly understand how they feel—even if you disagree with them.

Studies have shown that when you listen to what someone has to say, and then rephrase it as a question to confirm that you understood it, they are going to be more comfortable talking with you.

FBI agents use this to help them get confessions, but you can use this same trick because people are more likely to listen to what you have to say once you show them that you care about them.

7. Smile, Always

It should be no surprise that a smile creates the highest positive emotion—but it has to be a real smile!

In a genuine smile, the lips are drawn toward the cheekbone, eyebrows rise, and pupils dilate to open up. There is no more more powerful persuasion tool in the world, or more disarming, than a genuine smile.

8. Don’t Correct People When They Are Wrong

Dale Carnegie also pointed out in his famous book that telling someone they are wrong is usually unnecessary and is a catastrophic move if you want to persuade someone to do something for you because it’s an attack on their ego.

This doesn’t mean you let people off the hook, but I’ve used something called the Ransberger Pivot many times and it’s an effective approach (unless you’re dealing with a nut or a radical in which case nothing will work):

This is the idea: instead of arguing, listen to what they have to say, and then seek to understand how they feel and why. Then you explain the common ground that you share with them, and use that as a starting point to explain your position. This makes them much more likely to listen to what you have to say, and allows you to correct them without them losing face.

9. Say Please And Thank You

Researcher Robert Cialdini has shown that people respond to politeness! Treat people with respect. By simply adding the phrases “please” and “thank you” when making a request, compliance is much easier to achieve.

10. Flattery Works

This one may seem obvious at first, but there are some important caveats to it.

For starters, it must be sincere for it to be persuasive.

Second, remember that we look for cognitive balance by keeping our thoughts and feelings organized in a similar way. So, if you flatter someone who has high self-esteem, they will like you more because you validated how they feel about themselves.

What other persuasion tricks would you add?

© 2015 LaRaeQuy. All rights reserved.

You can follow me on Twitter, Facebook, AND LinkedIn

Get my FREE 45-Question Mental Toughness Assessment

Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

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