7 steps to move forward from career and life transitions that burn

7 steps to move forward from career and life transitions that burn7 steps to move forward from career and life transitions that burnLife and career transitions carry some of the biggest heartaches of our lives relocation, divorce, job loss, aging parents, relationship changes, health challenges, the death of a loved one, friends who move away. We feel lost, rejected, angry, afraid, and abandoned, alone.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreOften the biggest influencer in these situations is not the transition itself but, the story we attach to it. When the story generates from a place of fear we get stuck.Dispel Your Stuck StoryDefine your perception of the situation the version that you relive over and over in your head. It might be a fear of what will happen in the future. It might be about health, relationships, career, financial security. It might be guilt about the past. You ma y feel like a victim or alone and that things will never change. What is your stuck story? Who is in it? Who do you blame for where you are? What is the worst possible outcome that could happen? We can dispel what we own. If we cant face and own the thoughts that chase us down, we just keep running away from them. And then not only are we unhappy but also exhausted.Define Your Ideal LifeBe realistic. Skip the pat scenarios such as My family is around me and we are all healthy. We all want that. Give specifics of what the day looks like. What is the environment? What is going on in the morning, afternoon, evening? Who is there?Know what big assumption holds you backWhat is the main assumption that halts your progress? That your health will fail? That youll never have another job you like? That you arent capable? That you arent smart, educated, cute, or good enough? That others are better? That youll be alone?Name what your stuck story is costing youBe precise. Have you wasted time a nd precious relationships perseverating on assumptions? Has it cost you applying for stretch jobs outside of your area of comfort or meeting the right people? Has it cost you sleep? Friends? Relationships? Money? Freedom?Identify tradeoffs you will makeClearly, your stuck story and your ideal day are not in alignment. Something has to come to an end for you to move on. What are you willing to let go of? Are you ready to stop blaming? Can you admit how your situation makes you feel so that you can move on instead of armoring up against a feeling that makes you uncomfortable and then feeling frustrated and alone? Can you accept less than ideal as long as it does not compromise your values? What are you willing to give up?Understand that nobody owes you anything and life is not fairIf you want to move on it is time to retire your stuck story and more importantly any blame, shame, anger, or fear associated with it. It is up to you to write a new ending to an old tale. This is where powe r is. Let go of expectations. They kill happiness and progress.Develop self-compassionDevelop mindful daily practices that build resilience and grow confidence meditation, physical activity, crafts, reading, prayer, walks. Build your awareness such that when you notice you are doubting yourself, take a deep breath and say, May I be gentle with myself at this moment. Self-care helps you get over the fear of rejection. It helps you treat yourself the way you would treat a friend. When someone says No to you they dont give it another thought. Why should you? Self-compassion helps you detach from internalizing rejection.Build your executive presence in moments of doubt when you need self-compassion with the five steps in this unterlass Caf Tip Sheet.Mary Lee Gannon, ACC, CAE is an executive coach and corporate CEO who helps busy leaders get off the treadmill to nowhere to be more effective, earn more, be calmer and enjoy connected relationships with the people who matter while it still matters. Watch her FREE Master Class training on Three Things to Transform Your Life and Career Right Now atwww.MaryLeeGannon.com.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from Benjamin Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong people

People want to keep salaries secret They wont take cash to reveal them

People want to keep salaries secret They wont take cash to reveal themPeople want to keep salaries secret They wont take cash to reveal themWe all want to know what everyone else is making - thats why salary reports on websites like PayScale, LinkedIn, and Glassdoor are so popular. Understanding the data on how much your peers earn industrywide is a key part of any good salary negotiation.But beyond the realm of those anonymous reporting tools, people arent nearly as keen to discuss their salaries with others. Some workers say theyve even been fired for talking about their earnings.A recent paper from two researchers at Harvard geschftlicher umgang School and the University of California, Los Angeles suggested just how unwilling we are to talk about our salaries.The researchers asked 752 employees of a multibillion-dollar commercial bank if they would be willing to pay money to stop an schmelzglas informing five of their peers how much they earn, or be paid in exchange for that emai l being sent.About 80% of them were willing to fork over cash to prevent the email from being sent. Moreover, 40% said they wouldnt accept $125 cash in exchange for sending the email.They also found that people are pretty bad at guessing each others salaries - the average error margin of guesses was 16%. For example, one might believe that their peer makes $80,000. According to the average error found in the study, that person is likely to make as much as $92,800 or as little as $67,200.Only 27% of individuals in the study, first reported by MarketWatch, were within a 5% accuracy of their peers earnings.While its illegal to fire an employee for discussing their salary at work, there are still serious taboos around discussing it.For example, if an employee reveals to a coworker that she gets paid more, her peers may stop treating her well, or if her manager finds out, the manager may deny her a raise, the researchers wrote. Still, the researchers noted myriad benefits for discussing pay - it empowers you when negotiating salary, switching managers, or searching for new jobs.Pay transparency has also been cited as a way to fight the pay eu-agrarpolitik separating white men from women and minorities.Meanwhile, it seems that the cultural tendency to shy away from talking salary is shifting.Millennials are much more likely to feel comfortable discussing pay with their coworkers, as Business Insiders Chris Weller reported. A survey from The Cashlorette, a personal finance site run by Bankrate, found 30% of millennials are okay with talking about their pay with their coworkers compared to 8% of those aged 53 to 71.Tech startups like Buffer and SumAll have all employees salaries available to view on an internal network, Business Insiders Tanza Loudenback reported. Netflix has transparent pay among top-level employees.Whole Foods, which employs 87,000, has a similar transparency policy. Co-CEO John Mackey said that the policy, which he introduced in 1986, was designe d to boost motivation.Im challenged on salaries all the time, Mackey said. How come you are paying this regional president this much, and Im only making this much? I have to say, because that person is more valuable. If you accomplish what this person has accomplished, Ill pay you that, too. This article first appeared on Business Insider.

Air Force Basic Training Workout Schedule

Air Force Basic Training Workout ScheduleAir Force Basic Training Workout ScheduleHere is a workout schedule that will prepare you for the rigors of basic training and help you to get the most out of it. Air Force Basic Military Training Officials recommend that you work out at least 3-5 times per week, and at least six weeks prior to Basic Military Training. Note for your health and safety, we recommend that you consult with your doctor prior to beginning any physical fitness regimen. Week 1 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up2-minute rumpfbeuge/push-up intervals5-minute walk1-minute jog5-minute walk1-minute jog3-5 minute walk2-minute stretch Week 2 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up2-minute sit-up/push-up intervals5-minute walk3-minute jog5-minute walk3-minute jog3-5 minute walk2-minute stretch Week 3 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up2-m inute sit-up/push-up intervals4-minute walk5-minute jog4-minute walk5-minute jog3-5 minute walk2-minute stretch Week 4 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up4-minute sit-up/push-up intervals4-minute walk5-minute jog4-minute walk5-minute jog3-5 minute walk2-minute stretch Week 5 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up4-minute sit-up/push-up intervals4-minute walk6-minute jog4-minute walk6-minute jog3-5 minute walk2-minute stretch Week 6 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up4-minute sit-up/push-up intervals4-minute walk7-minute jog4-minute walk7-minute jog3-5 minute walk2-minute stretch Week 7 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up6-minute sit-up/push-up intervals4-minute walk8-minute jog4-minute walk8-minute jog3-5 minute walk2-minute stretch Week 8 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up6-minute sit-up/push-up intervals4-minute walk9-minute jog4-minute walk9-minute jog3-5 minute walk2-minute stretch Week 9 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up4-minute sit-up/push-up intervals4-minute walk13-minute run3-5 minute walk2-minute stretch Week 10 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up4-minute sit-up/push-up intervals4-minute walk15-minute run3-5 minute walk2-minute stretch Week 11 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up2-minute sit-up/push-up intervals4-minute walk17-minute run3-5 minute walk2-minute stretch Week 12 Complete the following in one session 3-5 times a week 5-minute stretch/warm-up2-minute sit-up/push-up intervals1-minute walk17-minute run3-5 minute walk2-minute stretch Week 13 Complete the following in one session 3-5 times a week 5 minute stretch/warm-up2 minute sit-up/push-up intervals2 minu te walk2 minute jog17 minute run3-5 minute walk2 minute stretch Week 14 Complete the following in one session 3-5 times a week 5 minute stretch/warm-up2 minute sit-up/push-up intervals3 minute jog17 minute run3-5 minute walk2 minute stretch Above Information Courtesy of United States Air Force.