The balance between positive and negative work and life experiences is directly tied to our sense of thriving. Consider the assessment below as you determine whether your work is stressful or renewing. I found this article by Boyatzis quite helpful for those in leadership or in any other role to clarify if your experience of work is more positive or negative.
| Reflecting on last week (refer to your calendar or planner if it helps), indicate how many times you had the experience or did the activity listed below on the left-hand column. Write the number in the right-hand column. If last week was not typical or out of the ordinary for you, consider using the prior week for your reflection. If you leave a box blank, it will be assumed that means you did not experience or do that activity that day.
1. Waking up, did I think of what I had to do, a problem, something troubling or worrying me? ……………………………………………..…………………………………………………………….. 2. Difficulty getting myself or my family ready for the day…………………………………………….. 3. Traffic or delays in getting to or returning from work………………………………………………… 4. Someone at work frustrated me or caused a problem……………………………………………….. 5. Someone at home frustrated me or caused a problem………………………………………………. 6. Pressure about a report, task, project, performance goal, or deadline…………………….… 7. My cell phone dropped an important call……………………………………………..…………………… 8. Was angry at a specific person……………………………………………..…………………………………… 9. Had an argument with my spouse or partner……………………………………………..……………… 10. Someone cut me off in traffic……………………………………………..……………………………………… 11. My computer or the Internet was slow……………………………………………..……………………….. 12. Someone yelled at me……………………………………………..………………………………………………… 13. I was late for a meeting, appointment, or meal…………………………………………………………. 14. Ate a meal with family that was tense……………………………………………..……………………….. 15. Had an auto accident……………………………………………..…………………………………………………. 16. Felt ill……………………………………………..……………………………………………..………………………….. 17. Worried about something important to me that would not turn out well………………….. 18. Others in power were observing or evaluating me……………………………………………………..
STRESS ACTIVITY: sum all of the numbers listed in the boxes for each column STRESS VARIETY: sum of the number of different activities or experiences for the week Consider the Renewal Activities Below 19. A loving moment with your spouse, partner, or significant other………………………………. 20. Having fun with your spouse, partner, or significant other………………………………………… 21. Coaching or mentoring someone (formally or informally) …………………………………………. 22. Helping a friend or colleague with compassionate approach (as opposed to trying to “fix” them) ……………………………….……………………………….……………………………….……………… 23. Thinking about your values or purpose……………………………….……………………………………… 24. Talking with others about your shared values or purpose………………………………………….. 25. Meditated……………………………….……………………………….……………………………….………………… 26. Practice yoga, tai chi, or similar martial arts……………………………….……………………………… 27. Prayed……………………………….……………………………….……………………………….…………………….. 28. Physical exercise……………….………………………………………….………………………………………….… 29. Played with a pet (dog, cat, horse, monkey).……………….……………………………………………… 30. Played with a pet (dog, cat, horse, monkey) .……………….…………………………………………… 31. Walked or exercised a pet.……………….………………………………………………………………….……… 32. Volunteered or provided care for someone in need….……………….………………………………… 33. Ate a meal with family that was pleasant or fun..……………….……………………………………… 34. Walked in nature.……………….…………………………………..……………….………………………………… 35. Laughed with others.……………….………………………………………………………….………………..…… 36. Played with a small child.……………….……………………………………………………………………………
RENEWAL ACTIVITY: sum all of the numbers listed in the boxes for each column RENEWAL VARIETY: sum of the number of different activities or experiences for the week. (1 for each activity or experience regardless of the number of times it occurred.) Reference Boyatzis and Goleman, 2016
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