If you add up the hours you spend each day interacting with your phone, tablet, laptop, desktop or television, you may realize that you’re spending the majority of your waking life staring at a screen.
Sure, much of this screen time is useful or necessary, even sometimes enjoyable. But there are a lot of other times when our screens distract us from things that are truly important to us—whether it’s the people we love or the activities that bring us meaning and joy.
So let’s take back our lives from our screens by balancing screening time and real lifetime.
When we make a mistake at work, we replay it in our head for days or even weeks? This kind of overthinking is called rumination, and it can lead to serious anxiety.
To break out of the cycle, there are a few things we can do. For one, identify the rumination triggers. Do certain types of people, projects, or decisions make us second-guess ourselves? Notice when (and why) a situation is causing to start overthinking things. And try avoiding it for some time till we are back to normal.
It can also be useful to distance from negative thoughts by labeling them as thoughts or feelings. For example, instead of saying “I’m inadequate,” we can say “I’m feeling like I’m inadequate.” These labels can help us distinguish what we’re experiencing from who we truly are as a person and an employee.
Another way to short-circuit rumination is to distract ourselves. When our brain won’t stop spinning, try taking a walk, meditate, workout or fill out an expense report — do any simple activity to focus on for a few minutes.
With practice, we can overcome the rumination and get back to our productive selves.
When you express your honest opinion during an interview, you present yourself as you are, not as who you think the employer wants you to be. But disagreeing with an interviewer isn’t always easy because of the imbalance of power. Navigate the potential downsides by doing a few things before and during the interview.
First, research the company. Is the culture one where people are receptive to new ideas? Are the organization and its founders are known for inclusion and open-mindedness or do they have a slow-moving, legacy mindset? During the meeting, if the interviewer asks a question that gives you pause, resist the urge to answer immediately.
Take time to formulate a thoughtful response. And ask for permission to provide a different viewpoint. Say something like: “I see this differently. May I share my perspective with you?” Of course, follow your gut. If you think disagreeing won’t be well-received, then bite your tongue.
If the interviewer made you uncomfortable — if you felt dismissed or unheard — trust your instincts. When expressing differing opinions isn’t welcomed in an interview, it probably won’t be encouraged once you’re part of the company.