Day 15 of F.O.O.D. – using CAPERS to build your resilience

Day 14 of my FOOD Advent Calendar is about Resilience and I’d like to share my CAPERS technique, a versatile ingredient for adding distinct flavour to whatever you are doing.

I think it’s really important to understand that challenges will happen and the best thing is to plan for them so that we don’t feel knocked off course if and when they do.  Also it’s good to remember that we often learn most from challenges and things not going right first time.

Don’t be afraid to ask for help.  When we include others we can see the same situation from many perspectives.

Problem solve by looking at what you can do rather than what you can’t and then getting started

Create the most helpful environment to help you thrive eg stop reading social media and comparing yourself to others

Understand your daily routines.   Who and what is helping and hindering you?  What can you do to alter them?

Develop your positive self-talk as it builds your confidence and self esteem.  And when you hear yourself saying you can’t do something, add ‘yet’ to the end of the sentence.  It will give you a sense of optimism that you will be able to do it in the future

Day 14 of F.O.O.D. – How do you use your APPETITE to manage your time?

It’s day 14 of my F.O.O.D. Advent Calendar and I’m wondering what APPETITE you have to improve your Time Management?

Sometimes we work on automatic pilot and never know from one minute to the next what we do with our time.  If you analyse your time over a day or week, you may be very surprised at what you find and where you can gain some time back!

I love the pomodoro technique.  I use it when I’m procrastinating or just need to cut through some key tasks.  I’ve attached a video here to let you know about the technique

Often we get caught up in the urgent rather than the important work that needs doing.  Try to be proactive wherever you can as it will help you to focus on the important matters.

When you have big projects, eat the elephant.  Break them down into bite size chunks.  When they’re too big you may procrastinate!

Understand what and who are your time thieves.  Recognise you might be one of them!!

Are you focusing on the important things rather than the urgent?  Use the 80/20 rule because you’ll find that 80% of your work is probably coming from 20% of your activity.

We can manage our time better by having a tech detox.  By this I mean, have times that you look at your phone, perhaps give it an earlier bed time than yourself.  Don’t feel as if you have to answer everything straight away!

And finally, does your environment help you to manage your time must effectively.  I know that I’m useless if I have to work at a full and untidy desk!

Day 12 of F.O.O.D. – Using PEPPER to spice up your online interviews

It’s day 12 of my F.O.O.D. Advent Calendar and today I’d like you to use PEPPER to add flavour to your online interviews.

Preparation is crucial both for yourself and your subject.  Little things such as what you’re going to wear.  Knowing about the organisation and what it is about them that really lights your fire. All these things quieten your self talk as they’re things that you don’t need to worry about.

Think about your environment!  Try and make sure, if you can, to have a plain wall behind you.  It means that the focus is on you rather than any distractions

Proofread your CV.  It may seem silly but really know your CV inside out so that you can answer any question without doubt

Practice, practice, practice  questions that you think you may get asked and those you’d like to ask the recruiter.  Record yourself so that you can review how you come across and make changes as necessary

Equipment – what I mean by this is use a laptop or desk top for the interview rather than your phone wherever possible.  I’d also turn off your view of self so that you can concentrate on the interviewers.

Record your interview when you’re practising it so that you can check on things like fidgeting, where you’re looking etc.  I have a post it note next to the camera saying ‘look here’ as a reminder.

Day 9 of F.O.O.D. – Using RECIPE to help manage those sensitive discussions

It’s day 9 of my F.O.O.D. Advent Calendar and I’m sharing my RECIPE to help you manage those sensitive discussions. It’s good to use with the TEAPOT technique from yesterday!

We are very good at having avoidance tactics in place when it’s time to have a sensitive discussion.  One way I find helps is by reframing the discussion.  Don’t think of it as a difficult conversation, think of it as looking for solutions.

Remember to be human.  Recognise your own feelings and be empathic.  Behaviour does breed behaviour

Don’t be afraid to challenge assumptions and beliefs.  It’s important that you’re both on the same page

Focus on the issue not the person as it’s usually when we focus on the latter that we inflame emotions

In your preparation, make sure you have thought about different problem solving techniques that will help you achieve the right results.

And finally make sure you choose the right environment.  I know it’s more difficult in an online world, but you may want to bear this in mind when you’re setting up the meeting.