We all value the feeling of being completely absorbed in a task, of losing track of time, and of feeling a sense of pure enjoyment. We have established that this state of optimal experience, known as “flow,” is a powerful tool for enhancing both personal and professional well-being. By understanding the factors that contribute to the flow and implementing strategies to cultivate it, you can transform your career into a truly fulfilling journey.
Side note: Flow is FUEL for the P (Positive Emotions), the E (Engagement), AND the A(Accomplishment) in our beloved PERMA Model of Well-Being. We will come back to this later!
In our prior post, Finding Flow at Work: A Self-Assessment for SLPs, we reviewed one effective approach to cultivating flow – the application of the Job Demands-Resources (JD-R) model. The JD-R model suggests that the balance between job demands and resources is crucial for achieving flow. It is also a framework used to understand workplace stress and employee well-being. We also assessed our current individual job demands and resources. This provided us each with a better understanding of our current situation and identified areas where we may need to make adjustments or seek additional support.
Now, let’s look at practical strategies for reducing job demands and increasing job resources. You are about to see more of the crossover we keep talking about. That is part of the beauty of the PERMA Model of Well-Being. Working on one area benefits many and sometimes all. We have talked about some already. The goal right now is to highlight the interconnectedness and the POWER of selecting an area to enhance in your daily life and applying it. The benefits are expansive.
Here is a quick but effective list of practical strategies to help you reduce job demands and increase job resources:
Reducing Job Demands
- Time Management Techniques
- Prioritize tasks
- Time blocking
- Pomodoro Technique
- Effective Communication
- Clear and concise communication
- Active listening
- Assertive communication
- Setting Boundaries:
- Work-life balance
- Limit work hours
- Say no
- Delegation
- Share the load
- Empower others
- Seek Support
- Talk to your supervisor
- Connect with colleagues
- Consider professional help
Increasing Job Resources
- Build Strong Relationships
- Networking
- Mentorship
- Teamwork
- Continuous Learning
- Professional development
- Online courses
- Read books and articles
- Seek Feedback
- Regular feedback
- Self-reflection
- Use feedback to improve
- Positive Mindset
- Practice gratitude
- Mindfulness
- Positive affirmations
- Advocate for Yourself
- Communicate your needs
- Negotiate
- Seek opportunities
Are you seeing the interconnectedness?
The PERMA model, the backbone of SpotlightPL’s content, highlights five key elements: Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment.
While each element contributes uniquely to overall well-being, it’s fascinating to note the significant overlap in strategies that can boost multiple areas.
It is not fancy or even complete! It is a living document that is amended as I research, but look at the overlap in just the mentions of the strategies in the early reading and writing that I noted! You cannot go wrong by incorporating a new strategy or more of one you like into your daily practices.
As mentioned up top, flow is FUEL for the P (Positive Emotions), the E (Engagement), AND the A (Accomplishment) in our beloved PERMA Model of Well-Being. We will come back to this later! Now look at the same strategies. Those highlights in blue are strategies that cultivate the state of flow. (Arguably all do, but the highlighted ones are those I have found in writing as strategies! Mindblowing!
Let’s really commit to improving our day-to-day experience! We deserve to enjoy the life we live and it is absolutely possible with a little mindfulness and intentional action.
What were the outcomes of your self-assessment? If you missed that post, you can find it here.
Today – look at your results and really reflect. Look at them from different angles and let them percolate. (Next post – we are going to jump into taking steps to improve just one of the areas. It might be one where you report your status to be in the pits! It might be one where you feel pretty good but KNOW that with a little attention, it can be great. One area. A little intentional attention. But that is the next post.).
Here are a few ways you can analyze, organize, reflect upon, and/or prioritize your findings.
- Categorize Your Responses:
Job Demands: Group your responses related to workload, time pressure, role ambiguity, emotional demands, and conflict.
Job Resources: Group your responses related to support, autonomy, feedback, opportunities for growth, and recognition.
- Identify Patterns and Trends:
High-Demand Areas: Look for areas where you consistently rated your job demands as high.
Low-Resource Areas: Identify areas where you feel you have limited resources or support.
Areas of Strength: Recognize areas where you have high levels of job resources and low levels of job demands.
- Prioritize Areas for Improvement:
Focus on High-Demand, Low-Resource Areas: Prioritize areas where you experience high demands and low resources, as these are likely to contribute to stress and burnout.
Leverage Strengths: Identify areas where you have high levels of resources and low levels of demands. These can be leveraged to support other areas or to take on additional challenges.
Let it all stew in your mind as you work and play this week. I guarantee an array of ideas will make themselves known!