Running fitness—the transformation continues

Transformation

(Image by Kei Rothblack from Pixabay)

“Change is inevitable, but transformation is by conscious choice”.

(Heather Ash Amara)

 I’ve been able to experience a lot of new and exciting things during my current Walk into the Future.  Didn’t have a complete idea how this walk would transpire but happy to report it is going very well.

I get to travel and experience new places and adventures, see friends and catch up, write and network daily and work on my mental and physical fitness.  We will dive into my physical fitness to highlight an important transformation that I’m adjusting to.  Not complaining about this transformation but it has a funny side effect.

My normal body weight when I started this Walk into the Future adventure and blog was in the 205 – 207 pound range.  Was always happy with this weight range because I concentrated more on lifting weights during my gym sessions to build muscle.  I wasn’t a power lifter, but I made sure to add a few additional plates to maintain my muscle volume and fill out my shirts.

My workouts still focus on overall body symmetry with designated days for each body part (chest day, leg day, back, etc.).  The big shift with my fitness program is the cardio components I’ve added as I pursue my half marathon goal to finish under two hours.

I’ve documented in multiple blog posts the increased mileage I’m running to improve my endurance and speed for my races.  I continue to look for ways to get faster as I extend my runs and weekly mileage.  Set a 2020 goal to hit 1,200 miles this year!

The one thing I really didn’t notice was the effect running was having on my body.  No, I’m not going to report aches and pains, that comes with running, that’s normal and should be expected.

The big impact the extended running program has on my transformation has been my body weight.  I registered 194 pounds on the scale last week.  Let’s put that number in life context.  The last time I saw 194 pounds on a scale was 1996—my niece Jayla wasn’t born yet! 😊

Believe I should have known the transformation was happening because my belts all appeared to be getting longer.  I know this can’t happen—it was me getting more toned because of my running and gym activities.  Spent last weekend shopping for new belts because I didn’t want to have that old dude with a too long belt look anymore.  Happy to report all belts have been replaced to keep me somewhat fashion relevant.

Never intended to lose a specific amount of weight when I started running more.  I realize weight loss and body transformation can and do happen when you run a lot.  Figured my weekly cake tasting sessions, pizza and the beer/chicken wing outings would hinder any weight loss goals.

Please read the last sentence again—yes, I still eat cake, pizza, wings and drink beer and still lost weight.  Imagine what would happen if I cleaned up my diet! 😊

My disclaimer is, I run and workout so I can eat what I like.  It hasn’t hindered me so far.  Will look to eat a bit cleaner in 2020 to enhance my overall fitness and race endurance.

What transformation have you had recently?  What can you transform in 2020?  Thanks for walking with me!

 “Transformation isn’t a future event.  It’s a present-day activity”.

(Jillian Michaels)

(Left:  December 2018, 205 pounds / Right:  December 2019, 194 pounds)

Master the art of public speaking

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“According to most studies, people’s number one fear is public speaking.  Number two is death. Death is number two.  Does that sound right? This means to the average person, if you go to a funeral, you’re better off in the casket than doing the eulogy”.

(Jerry Seinfeld)

Public speaking is difficult, public speaking is scary, public speaking is not my strong skill.

I hear these and similar things daily when talking with people about public speaking. I’m sure I had similar thoughts when I started my journey standing in front of people to speak.  The good thing about the fear of public speaking is all your fears can be overcome.  Trust me, if I can get over the fear of standing in front of people and talking, everyone can.

My first exposure to public speaking came as part of my instructor role when I was in the Air Force.  My actual job knowledge (data analyst) was needed to train the next generation of Air Force data analyst.  I was forced to come out of my natural introvert shell and learn how to engage a room full of students who depended on me to help them grow professionally.  No pressure, huh?

“Best way to conquer stage fright is to know what you’re talking about”.

(Michael H. Mescon)

I learned the more I practice the less nervous I am when I stand in front of groups.  Decided to always err on the side of overpreparation as oppose to being underprepared for speaking engagements.  I constantly review notes, transitions and potential questions I may receive during every speaking engagement.

I view anticipating questions, lulls and technical difficulties as war games.  I find it easier to overcome these things by acknowledging they can pop up at any point.  This additional groundwork helps me get comfortable before and during my speaking engagement.  I still get nervous but know I can handle the task because of my preparation.

Researching the organization and people you’re speaking to helps you learn more about the audience so a tailored approach can be taken.  This helps when incorporating examples and stories into a speech.  Knowledge of the organization and audience helps generate talking points that fit so you can connect with them.  I also target specific audience members based on my research.  A quick LinkedIn search can provide an inside nugget I can use to connect with an audience member and seems to put others at ease because I took the time to learn more about them.  This simple rapport building technique can be leveraged to help alleviate anxiety as well.

The ability to read the room is another critical component for public speakers.  There will be times when you will need to adjust to match the emotions, reactions and body language of your audience.  I go into every speaking engagement with a plan of action but because of practice, anticipation and knowledge of the group, I’m able to adjust on the fly (if needed).

I don’t put a lot of written content on slides to avoid limiting myself without a way to pivot if needed.  I started incorporating key words and pictures into my presentations to focus attention back to me—the presenter.  This always provides me with a pivot channel since I’m not tied to slide verbiage.  The key words and/or pictures are used to guide me through the presentation.  Practice provides the foundation to make this process work when standing in front of an audience.

Nonverbal communication can make or break your presentation.  I make a point not to carry anything in my hands (pen/paper/etc.) except the audiovisual clicker.  I try to put the clicker down until I need it to transition to the next slide.  Carrying objects can distract your audience and I’ve seen these things distract the presenter as well.

Eye contact with audience members helps convey confidence and credibility as a subject matter expert.  Speaking rate, pitch and effective use of pauses can help keep the audience members engaged and wanting to hear more from the speaker.  I learned the benefits of audience engagement during my speaking roles in the Air Force and continue to add more tools to my speaking toolkit daily.  Don’t be afraid to move around when speaking—this really conveys confidence but should be done with purpose.  Too much moving looks like you’re trying to get away from them. 😊

These are a few things I’ve used to help eliminate speaking anxiety.  Please note, I still get nervous, but I use my nerves to help fuel my public speaking.  The one thing I ensure happens when speaking is to have fun.  Might as well enjoy myself while I’m standing in front of a group—having fun seems to counteract anxiety and I’m able to press forward.  Try it the next time you must speak in public!

    • FYI: Don’t forget the impact Walk up Music can have on public speaking:

https://walkintothefuture.blog/2018/11/22/walk-up-music

What techniques do you use to overcome speaking anxiety?  How do you prepare for big speaking roles in your work environment?

Thanks for walking with me!

“Speech is power:  speech is to persuade, to convert, to compel”.

(Ralph Waldo Emerson)

TCC presentation

Walk into the Future deep dive

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“I blog because I’m not a good rapper”.

(Anonymous)

Why I blog

Being a lifelong learner is a badge of honor I wear proudly!

I’m always looking for ways to improve myself (mentally and physically) and have a passion for reading.  I realize podcasts present a popular medium for people to receive information and learn.  I listen to a few, mostly sports related but still gravitate to blogs to expand my world view and learn from others.

I started the Walk into the Future blog on May 21, 2018 as a creative outlet for myself and to share my views, adventures and expertise with anyone willing to read my words.

The Walk into the Future title is my way to embrace the future and showcase the courage to move forward in life.  Didn’t know who or how many people would be interested in me chronicling my adventures or sharing my views but I’m pleasantly surprised to keep growing a small following via the Word Press platform.  I smile every time I receive a comment or like on my posts—lets me know people are reading my work and I’m connecting with them.

I focus blog posts on things I see, do, have interest/knowledge and topics from tree branches.

Started requesting input from tree branches because I’m walking with them daily and want to capture topics of interests to help them as well.  This process keeps me energized as I research topics and learn in order to write a blog article.  Please keep sending me ideas and I will work to incorporate your inputs into the blog rotation—thanks!

Note:  if you haven’t seen your topic published it’s because I’m still working/researching for content—it’s coming!

When I blog

My research on blogs identified the most successful bloggers maintain a consistent posting schedule.  Some bloggers post multiple times a day, once a day, once or twice a week, monthly, etc.  Everyone agrees the key is consistency so readers know when articles will be posted.  Adjustments can be made (holidays, vacation, etc.) but it helps to set a schedule and stick to it.

I decided to post once per week on Thursdays.  Believe I’ve only missed two Thursdays since I started—was having fun in Jamaica and Christmas week 2019! 😊  Thursdays give me additional editing time during the week so I can fine tune articles prior to publishing.  I’ve contemplated posting multiple times per week but decided against it—hope my followers look forward to a weekly article without bombarding their inbox multiple times each week.  Also, this gives me more time to research and write content without feeling pressure from a self-imposed deadline.

“Don’t let the fear of striking out hold you back”.

(Babe Ruth)

How I blog

My goal is to always have two months’ worth of articles in my Walk into the Future vault.  Most of these articles are not fully developed but provide a shell I can go back to and edit over time.

I normally post the articles in the order of creation but allow myself flexibility to move things around especially after I travel—I don’t like posting about an actual event (vacation, half marathon, etc.) months later so I move those articles up in the rotation.  Soapbox moments or topics can get moved up in the rotation depending on how hot it is to me.

I write about things that pique my interest, travel locations, leadership topics and ask tree branches for things they would like to read about.  I maintain a growing list of potential topics alongside the two months’ worth of written articles in my vault.  I currently have 37 potential topics I still must research, vet and then develop into a published Walk into the Future article.

Thanks to everyone that provided me with topics you’re interested in.

Blog articles start with a potential topic.  I then look for quotes and images to help generate inspiration for what I want to write about.  The next step is to research the topic to make sure I can bring a personal approach to the article.  The last step is for me to sit down and write the article.  When inspired I normally write an article (draft) in one sitting and then go back to check content and edit.  (FYI, this article was started on 11/5/19.) I adjust the title and make final edits the week the article gets published.  Don’t know how others produce and publish content but this process works for me. 😊

Updated blog stats:

Here’s a snapshot of what has been happening behind the scene for the Walk into the Future blog:

Walk into the future blog stats

Excited to enter my second full year as a blogger!  Look forward to continuing to develop content others want to read and engage with me.  This platform helps me on my journey to Walk into the Future.

Thanks for walking with me!

What is your favorite Walk into the Future blog topic so far?  How has the Walk into the Future blog impacted your daily interactions?  Curious!

Looking to incorporate guest bloggers in 2020!  More information to follow—thinking about Guest Blogger Fridays.

“The currency of blogging is authenticity and trust”.

(Jason Calacanis)

happy-new-year-2020

2019 Orlando Utility Commission (OUC) Half Marathon recap — the Benjamin Button effect

OUC prerace

“You know you’re a runner when, your running shoes ARE the most expensive pair of shoes you possess”.

(Anonymous runner)

My 2019 racing schedule ended on 12/7/19 at the OUC half marathon in Orlando.

This was my 5th half marathon and 7th race of the year.  I started 2019 with an aggressive (for me) race schedule where I wanted to race more and increase the number of half marathon finishes.  I also set a goal to run a half marathon under 2 hours—I didn’t meet this goal but did improve my Personal Record (PR) four times this year, so progress has been made.  I’m faster now than when I started running half marathons in 2013 (Benjamin Button).

How many times running this race?

I started my half marathon quest in 2013 at this very same race.  A UCF friend convinced me to run a half marathon with intent to run it with me for support.  She had several half and full marathons completed and thought it would be a good challenge for me to run a half marathon.

Fast forward a bit, I signed up and began training but her husband got a job transfer and they moved to Dallas, Texas before the race.  I thought about backing out since I didn’t have a running partner but decided to give it a try on my own.

Had no idea how to train, eat or prepare for a half marathon so simply relied on athletic ability for my first try.  This was a horrible idea!  I would have quit during my first half marathon but didn’t know how to get back to my car, so had to keep going in order to figure out where I parked.  This is not a joke, I finished because I had no other choice.

Ran this race again the following year because I had to prove to myself, I could run a half marathon and appear to be competent while doing it.  I improved my finish times incrementally over the years so the pull to come back was there.  I skipped the OUC half marathon in 2018 and ran on Amelia Island instead.

The 2019 race was my sixth time running the OUC half marathon.  I’m currently 19 minutes faster than the first time I ran the same race (Benjamin Button).

Why come back?

Wanted to test my new training knowledge and program against a course that beat me up in the past.  Figured the best way to know if I’m improving is to run the course I wanted to quit on and then move forward.

Happy to report I enjoyed the 2019 version of this race from start to finish!  Even found myself with a goofy smile on my face for some reason around mile 9.  This may have been the runner’s high people tell me about, but I never experienced before.

No worries just decided to keep on smiling and run my best.  This approach allowed me to finish with a PR (2:05:51) and a level of satisfaction with my entire 2019 running program.  Can always look for areas to improve but very happy to improve my PR four times this year.  As you can see, I’m getting faster as I get older (Benjamin Button).  I’m still looking for another gear and project to get a bit faster in 2020.

Stick with the Walk into the Future blog to follow my running progress.

Race recap

Decided not to put an official time goal on this race but wanted to run fast and safely.  My top goal was to have fun and complete the 2019 race schedule in style.

Blue is my power color so outfitted with blue from head to toe for this race.  Accented my race outfit with orange compression sleeves to represent the Florida Gators as I ran through downtown Orlando.

Miles 1 – 5

Wanted to get out fast but not expend too much energy during the first third of the race.  The OUC half marathon also has a 5k race which starts at the same time.  Wanted to avoid the extra runners at the beginning of the race so went out with a controlled pace and mindset until the 5k runners split away from the half marathoners at Mile #2.  Felt good with my mile splits and knew I had the conditioning to keep my pace going.

Miles 6 – 10

Past races I’ve struggled with this portion of the half marathon.  My training, nutrition and mindset have improved this year to where I know how to handle this segment of the race and not slow down much.  Was able to stay consistent with my mile splits with no glaring slow miles.  This may have been why my goofy smile came out—I knew I was running faster and not slowing a bit.

Miles 11 – 13.1

Realized I wouldn’t break 2 hours at this point but didn’t let that take my smile away. Kept plugging away because I knew I could set another PR by just pressing forward.

Put TI’s song, Motivation on repeat because this is my running hype song that helps me mentally when I run.

The goofy smile was with me the entire time and the miles flew by.  There were spectators out helping the runners finish strong; I’m sure they were cheering for me, but I was in my zone and focused on finding the finish line.

Crossed the finish line at 2:05:51 (two hours, 5 minutes and 51 seconds) with a smile on my face and a raised fist!  You would have thought I saved the world from annihilation from my reaction, but it was a big deal to me.  Ran a smart race with a good time and felt great physically at the end.  Trifecta!

After race party

Track Shack does a fantastic job with all aspects of race day.

The vendors, health care and music after the race are first rate.  Made my way to the beer truck to get my two beers to go along with my other snacks collected in the vendor area.  Yes, runners really drink beer at 9:30 am—we’ve earned it after getting up before the sun rises and running 13.1 miles. LOL.  Ran into a few people I knew from my time in Orlando and we celebrated another great Track Shack race.

“It’s all about the bling!”

(Spectator sign, 2019)

Benjamin Button

So, why do I reference Benjamin Button in this post?  Great question!

Most people begin to slow down as runners as they age.  I’ve only been attempting the half marathon distance for 6 years now and continue to learn more about training, nutrition (beet juice) and mental focus.  I’m just scratching the surface on my running ability and see faster times coming in 2020.  So, I’m not getting younger but faster (Benjamin Button).  I’m sure the day will come when I can’t keep running faster times but it’s not here yet—so fast I must go! 😊

“For what it’s worth, it’s never too late or, in my case, too early to be whoever you want to be”.

(Benjamin Button)

Goodbye OUC hello San Antonio Rock N Roll (2020)

I will not run the OUC half marathon in 2020.  I’m trading this race and experience in for the 2020 San Antonio Rock N Roll half marathon.  I lived in San Antonio while in the Air Force but wasn’t a runner then.  This will be my chance to run in a great city and experience the culture and the River Walk from a different perspective.  I’m sure I’ll return to the OUC race again in the future, maybe 2021.

Project to run 7 half marathons in 2020.

Already registered for New Orleans (February), Nashville (April) and Philly (September).  Will add San Antonio and Savannah; looking at San Diego and maybe Las Vegas to complete 7 with the Rock N Roll series.  May adjust with a local half marathon but 7 is the number for 2020.

Logged just under 1,000 miles on this running journey in 2019; I’m sure that number is going up in 2020.  Who’s ready to run with me? 😊

 

How many of your 2019 goals did you accomplish?  Have you thought about your 2020 goals yet?

Thanks for walking with me!

Merry Christmas!  Will see you in 2020!  Thanks!

OUC Christmas tree

We all win with diverse work environments!

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“Diversity may be the hardest thing for a society to live with, and perhaps the most dangerous thing for a society to be without”.

(William Sloan Coffee, Jr.)

Merriam-Webster defines diversity as the condition of having or being composed of differing elements.  Clear as mud, right?

Organizations with diversity initiatives need to ensure they fully understand what diversity means.  Simply making a statement does not ensure diversity in the work environment will happen.  Diversity must be examined in order to identify how it can be fully implemented and embraced in the work environment.

Some organizations define diversity on very short-sighted components i.e., men, women, race.  These components are all intertwined when discussing diversity but there should be more components included in a truly diverse work environment.

Leveraging background dynamics, educational and life experiences as well as demographic components will help generate a new level of diversity for organizations who truly seek this in the work environment.  There are some organizations who say they want diversity but continue to hire clones of the staff currently working there.  This is the opposite of the Merriam-Webster’s diversity definition.

“We need diversity of thought in the world to face the new challenges”.

(Tim Berners-Lee)

Diverse work environments value different perspectives. This includes skills, experiences, backgrounds and education.  This concept brings a variety of ways to get things done.  Bringing diversity into the work environment allows the organization to grow and avoid the groupthink mentally that stifles new thoughts.

New thoughts in the work environment leads to increased creativity when facing a problem, change or new procedure.  True diversity brings together people who will see the same problem from different perspectives and sharpens everyone because of this exposure.  The creative impact on the organization increases because staff hear, see, feel, think differently and exposes others to different ways to get things done.  This creativity process may also impact innovation within the organization.

Decision making and problem solving are other areas a diverse work environment can enhance.  Again, a diverse work force brings new thoughts, ideas and ways to get things done to the workplace.  Leadership receives diverse solutions to organizational problems and has multiple options to select from.  This leads to faster problem solving and allows the organization to tackle new challenges.

A caution, leadership must be willing to accept the diverse solutions and not revert to business as usual.  The worse thing that can happen is for leadership to say “we always do it this way OR that will not change as long as I’m here”—the quickest way to deflate staff and eliminate their voice in the work environment.

A diverse work environment can also help retain staff members.  A diverse and empowered work environment helps staff members feel accepted and valued.  This creates a happier work force and may lead to staff staying with the organization longer.

So, let’s examine the Merriam-Webster diversity definition again:

  • The condition of having or being composed of differing elements.

A few elements to consider for workplace diversity:

  • Race
  • Gender / Identity
  • Education / Educational Institutions
  • Geographic region
  • Age
  • Experience

A final thought on diversity is it impacts your clients as well.  A more diverse work force can enhance an organization’s ability to attract diverse clients.  Example:  an office with diverse staff will be able to attract diverse clients because they see someone similar.  Don’t overlook the importance of how diversity impacts your clients.

What does your organization do to ensure a diverse work environment?  How can diversity be improved?

“Diversity is being invited to the party; inclusion is being asked to dance”.

(Verna Myers)

Thanks for walking with me!

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Mentors provide valuable lessons for us to share

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“Our chief want in life is somebody who will make us do what we can”.

 (Ralph Waldo Emerson)

We all need someone to mentor and guide us on our journey.  I have had some great people step into my life and provide guidance needed for successful outcomes.  I reach out and thank them as much as possible because their lessons walk with me every day.

I purposefully relay those same messages to my tree branches when needed.  So, the tree started with my mentors, and my goal is to keep it growing with new branches who will grow additional branches.

Had an interesting conversation with one of my closest branches.  She mentioned she met with former students at their request and realized these students were branches from her tree.  I hope to continue to hear about additional tree branches sprouting in other areas.  How many branches have you added to the tree?

Greatest lesson learned

The greatest lesson I learned from my mentor is patience with others.  The pace of the world continues to accelerate but patient leaders provide direct reports the space to learn, make mistakes and grow.  Leaders who display patience in the work environment provide a space for reflection and active coaching when needed.  The exact lesson my mentor gifted me I call:  3 check-ins.  Sounds like a weird game for the work environment but I’ve seen it work and leverage it to this day.

So, how does 3 check-ins work?  Great question!

Example:

You assign a work project to one of your direct reports with a specific due date.  Instructions are provided but you allow the direct report freedom to get the project completed prior to the due date.  The assigned project will have 3 check-in points built in where the leader comes back to the direct report to:

  • Make sure the assignment was understood (reflection)
  • Answer outstanding questions (learn)
  • Offer support/guidance if needed (coaching)
  • Adjust goals (as needed)

The 3 check-ins are spaced out to allow for adjustments to the project if needed but keeps the direct report focused on positive outcomes.  Creating organized check points for the project shows the leader is a willing partner and seeks growth for team members.  This also eliminates the direct report from feeling like they are alone on the project.  We want them to take initiative but not feel they have no support.

The 3 check-ins approach is not designed as a fancy way to micromanage a team.  It provides a support system to enhance professional growth and ensure successful outcomes for the entire team.  Also, the approach allows the leader to serve their team and maximize individual talents.

How do you provide support when assigning projects to your team?  How can the 3 check-in approach enhance your operation?  (Please respond in the comments section below—thanks!)

“The best teachers are those who tell you where to look—but don’t tell you what to see”.

 (Alexander K. Trenfor) 

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“Play chess not checkers in the work environment.”

(Calvin Williams)

Thanks for walking with me!

Leverage individual communication styles to enhance team operations

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“In teamwork, silence isn’t golden, it’s deadly”.

(Mark Sanborn)

There are no two teams that are exactly alike.  Not the most prophetic thing I’ve ever written in this blog space but worth stating.

Teams have different dynamics and function based on these things and the people who make up the team.  The most successful teams can leverage the talents of each team member into the overall organizational dynamic to ensure successful outcomes.

We’ve discussed team communication strategies in previous posts with an angle to strengthen your team.  Individual communication styles and preferences should be reviewed and discussed when you add someone new to your team.  I’m sure everyone strives to hire the best candidate to fill an opening on their team.  How much thought do you put into understanding how to integrate the new team member’s communication style in with others?

I’m a firm believer that leaders should know direct reports’ communication style and preferred way they want to receive information.  This knowledge allows leaders to seek ways to ensure they communicate in a way to maximize operational needs.  This knowledge has helped me when assigning tasks to team members.

Example #1:  When faced with a project that has an extremely quick turnaround time, I normally assign this project to my ENFJ (MBTI) staff member.  This type project excites the staff member and I know they will get things done quickly with enough time for review before the deadline.

Example #2:  When faced with a project due four months from today, I normally assign this project to my ISTJ (MBTI) staff member.  This type project allows the staff member time to plan, strategize and ask all the questions they need to for a successful outcome.

The examples listed above are two actual scenarios I’ve tackled in the past.  Both had successful outcomes because I knew and understood how to engage staff to maximize their talents.  This in turn produced successful outcomes for the organization.

Knowledge of individual communication styles also provides a blueprint to help build training plans to help staff members grow.  Introverted staff are not exempt from ever getting a task with a quick turnaround.  The leader needs to provide a more detailed set of instructions and understand they may have to follow-up with the staff member.  This process begins to stretch the staff member and helps their professional growth.  This also provides the leader with another staff member who can handle future quick turnaround projects and not wear out the extroverts.  Also, extroverted staff are not exempt from being assigned long term projects—training applies to all staff members.

There are multiple ways to engage staff to understand their individual communication style.  MBTI and CliftonStrengths are two tools used in my work environments.  These tools allowed me to get a better understanding of everyone on my team and integrate this knowledge to help teammates understand each other as well.

What’s the most successful way for me to understand how to communicate with my team?  I sit down with them and ask everyone how they like to receive information.  Simple, huh?  Then I make sure to communicate with everyone in a manner they identify (as much as possible).  Things pop up but I try to remain consistent with the communication process.  Direct reports seem to appreciate this fact and respond in a positive manner.

A final note, leaders need to ensure their team knows how they like to communicate as well.  The team shouldn’t have to guess how to approach a leader.  This creates undo stress and is not productive.

How do you account for individual communication styles in the work environment?  Can this knowledge impact your current organization?  (Please respond in the comments section below—thanks!)

“Wise men speak because they have something to say; Fools because they have to say something”.

(Plato)

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