Crucial Conversations (5-10)

Summary of Crucial conversations – Tools for talking when the stakes are high by Kerry Patterson, Joseph Grenny, Ron McMillan and Al Swizler | Ignition Blog

Crucial conversations – Tools for talking when the stakes are high by Kerry Patterson, Joseph Grenny, Ron McMillan and Al Swizler. Summarised by Paul Arnold (Facilitator and Trainer)

http://www.amazon.co.uk/Crucial-Conversations-Talking-Stakes-ebook/dp/B000GCFEV2/ref=sr_1_2?s=books&ie=UTF8&qid=1369466031&sr=1-2&keywords=crucial+conversations

IN A NUTSHELL

Many ‘defining’ moments in life come from having crucial conversations (as these create significant shifts in attitude and behaviour). This book focuses on techniques on how to hold such conversations in a positive space when surrounded by highly charged emotions. Their findings are based on 25 years of research with 20,000 people.

Their model has essentially 7 steps:

1)  Start with the heart (i.e empathy and positive intent)

2)  Stay in dialogue

3)  Make it safe

4)  Don’t get hooked by emotion (or hook them)

5)  Agree a mutual purpose

6)  Separate facts from story

7)  Agree a clear action plan

THE BOOK

Our success in life is dictated by the quality of relationships we can engender. Some people seem better at negotiating better quality outcomes (for all) than others do – they work with people rather than through people. They are able to hold deeper, more honest conversations that create a new level of bonding and are able to transform people, situations and relationships.  By being prepared to hold these conversations (often early) they ensure clarity over responsibility, define expectations and hence maintain high levels of performance.  When we let these conversations go by, we let standards slip and unwittingly give permission for unwanted behaviour to continue.

Crucial conversations lie all around us – all the time: from performance appraisals at work,  up to discussing problems over sexual intimacy. The skills we need in the boardroom are the same skills we need in the bedroom.

Notarius & Markham (two marriage scholars) examined couples in the midst of heated rows and found people fell into one of three behaviour camps: Those who get emotionally drawn in and resort to threats/name calling; Those who silently fume; and those who speak openly, honestly and effectively. Upon analysis they found those in the third camp were more likely to stay together.

Furthermore, a study by Kiecolt & Glaser on the immune systems demonstrated that those couples who routinely failed in conducting successful crucial conversation had weaker immune systems than those who resolved their issues effectively.

When communities have been studied they found that it was not necessarily those communities with the most problems which were dysfunctional – but those communities that dealt with the issues inappropriately. Communities that embraced the issues and discussed in open honest dialogue were ‘healthier’ than those who either tried to control or ignored them.

Crucial conversations, by their very definition are important and can affect a person’s life. There are three factors that tend to define a crucial conversation: 1) Opinions differ 2) The stakes are high and 3) Emotions are high.  If handled properly they create breakthroughs. If handled badly they can lead to breakdowns. Whole relationships can hang on how these are dealt with. And the reality is many people do not deal with them well – or at all. They live in either a sub-optimal state or hope the situation will resolve itself.

This book outlines a process that leads to greater success at holding critical conversations.

1) Start with the heart

Where you come from dictates where you will get to. How we discuss something is often the real issue rather than what we are discussing.Thus we need to be in the right place ourselves and create the right space for the other person. So first we need to manage our emotions and mindset.

If we approach the situation with the wrong emotions and mindset and enter a conversation in a place of anger, resentment and revenge (having already made up our mind about someone), it is unlikely to end the way we need it to. Instead, we have to start with a positive intent and good-will for the other person.

It’s difficult to change another person but easier to change yourself. So the first principle of dialogue is to start with ourselves. We often see the issue to be with the other person, but we are also culpable. For example we often play games in relationships (e.g. ‘Salute and stay mute’, ‘Freeze your lover’ or ‘Martyr’), hiding behind sighs, raised eyebrows, hints, sarcasm or innuendo rather than confronting the issue. And when we do decide to act, we lurch to the other extreme, leading to hyperbole, overly directive and didactic communication (where we do not listen). Both extremes fail.

Thus, we need to enter the conversation being ‘open’. Our unique past experiences are bought to bear on any situation we find ourselves in – and this unique past creates meaning of that event. Hence it’s critical not to assume that our view is the only truth – after all, we may be wrong!  We must therefore ensure we understand the differing perspectives/meanings people have of an event in order to hold an effective debate.

Furthermore, we need to maintain a place of mutual respect. Realistically the only way to remain in conversation is to be authentic. Our verbal and non verbal communication will play witness to the truth (something the other person will often unconsciously sense). But how do you feel respect for a person that we don’t respect? Often feelings of disrespect come from focusing on what’s different from us. To build a level of respect we need to instead focus on areas that they are similar to us on. We all have weaknesses and it’s a case of accepting that their weakness is no weaker than our own (cf the witticism caught in this prayer: “Lord, help me forgive those who sin differently than I”).

2) Stay in dialogue

The key to critical conversations is to always stay in dialogue – If the lines of communication go down, then there is no hope for a resolution.  Only when we are talking can we get all the relevant information out in the open and this requires a 2 way flow of information.

3) Make it safe

We need to make a person feel ‘safe’ The safer they feel, the more likely they are to open up. The greater their fear the more likely they will either close down or fight back. Closing down can take one of three forms: Masking (where we pretend to agree/be listening etc); Avoiding (distraction techniques); and Withdrawing.

Being in a high risk conversation (or any conversation for that matter) requires total sensory acuity – we need to be awake to all the nuances that are taking place (the faster you spot them, the quicker you can adapt). Dealing with people is not about having a fixed plan – we need to keep the end in mind and be flexible, addressing the issues as they emerge through the dynamic exchange.

We get so drawn into the conversation we may miss the bigger picture – we focus on the words and fail to read the cues around us. Three key areas to look for: When the moment a conversation turns crucial; Signs that the other person does not feel ‘safe’ and also being aware of own style under duress (Examples for all of these include our own feelings, plus for them a tightening of eyes, change in energy and language and tone). Thus we need to be triple processing: Content, Context and Self. This often involves self-observation – as if we were watching another person.

When one senses a situation is becoming unsafe, we need to step out of the conversation (and not get caught in the game that is now in play) and instead keep focused on the end desired outcome. If we stay ‘in content’ to try to fix the safety issue then all we do is water down what we were going to say (so fail to achieve the cut-through that was required). We need to instead focus on the context. Often people have taken what’s been said and created a negative meaning out of it. This needs to be addressed often by merely restating your positive intent.  For example “Can we just switch gear for a minute? My goal here is not to make you feel guilty. My intent is purely to help us both find a way through this together”.

We re-establish safety primarily by listening. We need to demonstrate that we are willing to listen openly and respectfully to them.  This can only be done from an authentic place of compassion and curiosity. Critically we need to encourage them to tell us everything. Sometimes we want them to ‘back-fill’ the story as a way of understanding where the issue ultimately stems from (as the saying goes, ‘every sentence has a history’) Hopefully, the more you ‘pull’ from them, the more their emotions will subside. Furthermore, having listened carefully to them, they are then more open to listen to us.

There are four paths to powerful listening: AMPP

Ask (to get things rolling). Common invitations include “I’d really like to hear your opinion on…”

Mirror (to confirm feelings). Critical in this stage is our tone of voice. We play back what we sense for example “I sense you are angry..”You look unsure…”

Paraphrase (to acknowledge their story). The key here is to stay out of emotions and use their language as much as possible . We might start this off with a phrase like “Let’s see if I have go this right….”. The area we most want to cover are the meanings they have put onto things.

Prime (when we are getting no-where) – For those who go into flight, we might need to encourage them to speak by suggesting something we think they are thinking or feeling,  e.g. “I guess you think I’m being unfair…”, “I sense you are angry…”?

Sometimes we do say something wrong. We all do, so it’s no harm to admit it (authentically), apologise and then move on. If we do not do this, then respect and trust are diminished. This act of saying sorry often breaks the emotional intensity that is building up (and sets a symbolic precedent – if we apologise and show we are fallible it allows them to do the same).

Finally, if people doubt you, state your intent twice – once as a negative juxtaposed with its positive.  For example “I don’t think ……. I do think……” or “I not trying to make you feel….. I want to make you feel…”. Often this can be a powerful way of eliciting/tapping into what they are really thinking/feeling e.g  “The last thing I wanted to do was communicate that I don’t value your work.  I think your work has been excellent…”. The negative is an attempt to address the other person’s thoughts/feelings. The positive is a re-statement of the shared purpose.

4) Don’t get hooked by emotion (or hook them)

Crucial conversations are highly charged emotionally (and emotions are contagious). So how do we stay out of emotion?

The first step to controlling our emotions is to name it – is it anger? frustration? hurt? ashamed? (many of us are ‘emotionally illiterate’ – we need to hone our ability to distinguish different emotions).

“He made me so angry!” is a common cry but in reality we choose to react in that way – it is ourselves who make us angry!  Furthermore, even if we have experienced a negative emotion we also have the choice how we act. The key here is to manage the meaning (as it’s the meaning we put on the event (rather than the event itself) that creates the emotion.

It’s often the case that when one first steps into this emotionally charged situation full of positive intent, the other person is not in the same space.  They may be feeling hurt and  so will often ‘fire’ out at us.  When emotions (and words that wound) start flying around, then its easy to get ‘hooked’. To stop getting hooked there are three things we can do: 1) Keep focused on the end goal 2) Refuse to play the game (merely being aware that a game is ‘in play’ means you are less likely to get caught by it) 3) Avoid the sucker’s choice – we can often find ourselves in a situation where we think there are only two solutions – to shut up and let it go or to express ‘brutal’ honesty. The reality is both will fail. The latter because it causes the other person to close down all barriers – we will not get heard. There is a middle ground that needs to be walked.  To help find that middle ground we need to ask ourselves a more empowering question like ‘How to …….. without ……..’ (by identifying what we do want and what we don’t want to happen as a consequence of raising it).

So how do we speak honestly without offending (and risk closing them down?). It requires a mix of confidence (i.e the bravery to have the conversation in the first place); humility (to present it in a soft way, and to know that we do not know everything); and skill (to be able to stay in dialogue).

Five tools (as defined by the acronym STATE) that one can use:

Share the facts

Tell your story (i.e the meaning you are making of these facts).

Ask for the other person’s path/story

Talk tentatively

Encourage testing – The intent is to reach a shared meaning to the facts as a solid basis on which to agree next action steps.

http://www.crucialconversations.com/sus has a simple questionnaire to help better understand our own style when under stress.

5) Agree a mutual purpose

What is key is to find a mutual objective that both sides agree to. If I want one thing (and you don’t) then it’s unlikely to be a successful conversation. Thus we need to spend time to find an area we both agree on (NB – do not expect to resolve all issues in one go). The key word in ‘mutual purpose’ is mutual – it’s not about one side’s agenda.

A useful acronym (CRIB) spells out some of the key steps for developing a mutual purpose:

–  Commit to seek a Mutual Purpose – i.e. get both parties to agree to first seek a mutual purpose

–  Recognize the purpose behind the strategy – It’s recommended to first examine our motives: What do I want for me? What do I want for them? and What do I want for us? We need to keep asking ‘Why?’ for both parties as this allows us to ladder up to a higher level purpose. Once the mutual purpose has been defined it acts as a ‘North star’ that we can keep going back-to at any point the conversation gets tricky.

A manufacturing company had been on strike for months. One of the authors asked both sides to go into separate rooms and write down its goals for the company. When they came back and shared they were surprised to find out how close the two flip charts were. This allowed both parties to work closer together.

–  Invent a mutual purpose – If a mutual purpose is not easy to find, then one is required to move up to a a higher level.

–  Brainstorm new strategies – Thereafter its about finding mutual solutions.

6) Separate Facts from Story

It’s critical to separate fact from opinion as they are very different. So first one states only what is irrefutable evidence – i.e. what seen or heard (and not the meaning created from it). A hotel receipt is fact – the husband having an affair is only opinion at this stage. Facts are a safe place to start as it’s a shared basis of agreement and less likely to be as stained in emotion as opinion is. If the conversation starts to drift off-track later on, always bring it back to areas of common agreement (e.g. facts and/or shared purpose).

Having stated the facts (which one gains agreement on) one can then spell out the ‘story’ we and they created. The story is not the facts. Many stories can be produced from the same facts (depending on where we have come from in our past experiences). It is recommended to slowly pace into it as this is the area that is most likely to push the conversation off-track (so be high on sensory acuity when telling it).

We then need to pause and allow the other side to put forward their story/meaning of the facts. Critical in this is to be open and listening actively to what they say as they may well bring new evidence that shifts your interpretation of the facts. We need to keep reminding ourselves that the story is distinct from the facts – that it is after all just a story. Thus we are presenting it as a hypothesis, so we do not want to present it with the vigour and certainty of facts.

In such highly charged situations, it’s critical to discover the underlying meaning the other parties are making of the event in question (as it’s often the meaning not the event itself that triggers the emotional response).  We need to listen hard to the words they use, as many are not ‘clean’ language but emotionally laden. For example “She scowled at me” is an interpretation of a facial expression (fact).

The key is that there are other potential meanings (and hence other responses) that can be drawn from the same facts.  Create different meanings and one shapes new behaviour.

There are three stories we need to listen out for that helps us deconstruct how a person is viewing the situation. These stories tend to disempower them and shift responsibility out of their locus of control:

-Victim stories (It’s not my fault).

-Villain stories (it’s all your fault)

-Helpless stories (There’s nothing else I can do).

The key is to get the both parties to construct a bigger shared story. It is only when we have a shared meaning can we start to devise an action plan.

If we find there is still disagreement then use the ABC:

Agree – i.e. find the areas that you do agree on (e.g. a shared purpose, facts etc), often people can be in violent agreement, with just 5-10% points of difference.

Build – Our education system and culture raises us to be critical. So we are better at tearing things down than building up. Skilled negotiators use the principle of ‘Yes and…” This is especially useful if the other side has missed out a key part of the argument.

Compare – We should not set up the other person’s point of view to be wrong, but just different. Often an opening statement like “I think I see things differently…” helps.

We should then ask them to compare the two stories expressed (theirs and ours) and then invite them to compare the two to find points of commonality.

7) Agree a clear action plan

Hopefully through a shared consensus, we can now explore options for improving the situation.

Just because we have reached a point of shared meaning, it does not necessarily mean we will have a successful outcome. There are still a number of other pitfalls: 1) No decision gets made 2) The wrong decision gets made or 3) No action happens following the decision.

To help overcome this, we need to decide how to decide – it’s about agreeing the ground rules of the debate before the debate.

There are four methods of decision making:

1)  Command – Where there is a clear authority figure who are empowered to make the final decision. Sometimes this can be outside forces (e.g. economic conditions or maybe even ‘head office’). Thus the onus is more on successful execution of the decision made by others. On other occasions we may pass the responsibility of decision making over to someone else (because we do not really care what the result is or maybe because we believe the nominated person will make a better decision).

2)  Consult – Where a person vested with the power to make a decision first consults widely before making a decision. NB There is a difference between asking someones opinion and actually doing what they recommend (as there will always be different points of view expressed during consultation).

3)  Vote – The democratic way where the most votes wins.

4)  Consensus – where one seeks a position that everyone can sign up to. This can take a long time and lead to a sub-optimal compromised decision being agreed.

When choosing which way to decide there are four questions to ask:

1)  Who cares? – Don’t involve people who don’t care

2)  Who knows? – Who has the relevant expertise to help make a better quality decision?) Do not involve people who cannot add value.

3)  Who must agree? – Who are the people who could block the implementation later on if not involved in the decision making now?

4)  How many people must be involved? – Try to involve the fewest people possible.

There is a phrase that ‘everybody’s business in nobody’s business’. Without specifically tying an action to a specific person (along with a time frame, a description of key deliverable and‘standards of success’) it runs the risk of not getting done. Time spent upfront gaining agreement and clarity is time saved later on. Finally there must be a planned follow-up (as to make some accountable, you need to give them a time and place to ‘account’).

CRITICISMS

I found this book gave some really useful tips and new insights into how to handle these situations. It brings the process to life through use of everyday work and personal examples.

That said I felt it was less structured a process than I wanted (I have taken the editorial license to try to pull it together into a more coherent structure). Furthermore I missed out on a few areas I know of from my NLP training. For example it’s critical to keep focused on behaviour and not drift up to identity level (as this is more likely to bring the ego into play). Furthermore, we need to help define where the issue lies (for example is it a lack of skills? A lack of capability? A lack of understanding over expectation? Or maybe a lack of valuing it as important? Only by defining the root cause can we start to work on a more effective solution).

As often is the case with these types of books, it’s less the theory and more the practice that makes all the difference.

Finally, this book assumes that 1) We have the right to change another person 2) We are right in the change we want them to shift to and 3) We can change another person. Let the debate rumble!

Active Listening 2 (5-3)

5-03 Active Listening #2 (Optional)

https://www.skillsconverged.com/blogs/free-training-materials/active-listening-exercise-listen-carefully-and-contribute?srsltid=AfmBOooWY8Pih_f2RYYMg-3i4-uSVf2_WFTWI67Mw7NP9WpgB5o-1Dbn

Purpose

Active listening is a critical communication skill and it is important to know how to do it. This exercise has been designed in such a way that encourages delegates to pay their utmost attention while engaged in a conversation. The exercise forces delegates to stay focused throughout the activity and be ready to contribute when necessary.

Objective

Participate in a discussion one at a time while attentively listening to what everyone else is contributing.

Setup

  • Choose a topic of discussion for the activity. You can also involve the delegates in choosing the topic. For example, you can consider describing the benefits of a product or service as the subject of this exercise.
  • Get the delegates to form a circle so they can easily listen to everyone else as the exercise progresses.
  • Explain that you are going to select one person to kick start the exercise by starting to talk about the topic.
  • While the first person is talking, you can suddenly call “change”. At this point the person who was talking should stop and the person to his left should resume from exactly where the original person stopped. For example, if the sentence was incomplete, the next person must complete it and then continue talking about the subject.
  • Continue saying “change” randomly at intervals and in each case the next person carries on talking about the topic. This forces everyone to stay focused and be prepared for their turn.
  • Once you have gone through a single round, stop the exercise and ask the delegates what they thought of it.
  • Now that they have learned the format, prepare delegates for the second stage which requires even more focus.
  • Ask delegates to choose another topic as they have exhausted the previous topic and it can be better to start on a fresh subject.
  • Explain that in this stage, you are going to randomly assign a person to talk rather than going in sequence.
  • Randomly select one person to start the exercise and talk about the chosen topic.
  • State the name of another person at random to change. For example say, “Change to Katie”. Now Katie must continue from exactly where the last person has stopped.
  • Since delegates don’t know who will be called next, they must all pay attention to what has been said.
  • Make sure that you know who you have called and who you haven’t so everyone gets a chance to participate.
  • Depending on your training needs you can continue with more than one round.
  • Follow with a discussion.

Timing

Explaining the Exercise: 5 minutes

Activity: 10 min sequential stage + 10 min random stage = 20 minutes

Group Feedback: 10 minutes

Discussion

How difficult was this exercise? Was listening attentively to everyone made the conversation more focused and useful? Did this help people to contribute more as everyone was forced to remain focused? How can you use this technique at work to increase the productivity of meetings or brainstorming sessions?

Trustworthiness (4-14)

Ex 4-14 Trustworthiness

Mastering the Trust Equation, popularized by David Maister, Charles Green, and Robert Galford in The Trusted Advisor, is a powerful way to audit and improve your professional relationships.

The formula is:
{Trustworthiness} = {Credibility} + {Reliability} + {Intimacy}/{Self-Orientation}

The Trust Equation: A Primer – Trusted Advisor Associates

The trust equation | Think about the components | The OKR Group

Exercise: The Trust Audit

Use this exercise to diagnose a specific relationship (with a boss, client, or teammate) or to perform a self-reflection.

Step 1: Assign Your Scores

Rate yourself (or the other person) on a scale of 1 to 10 for each variable. Be honest and base your score on recent evidence, not intentions.

  • Credibility (Words): How much do they trust what you say? Do you have the expertise and credentials to back up your claims?
  • Reliability (Actions): Do you do what you say you’ll do? Are you punctual and consistent with deadlines?
  • Intimacy (Safety): How comfortable is the other person sharing personal or sensitive information with you? Do they feel “safe” in your presence?
  • Self-Orientation (Focus): (Crucial) Is your focus on your own agenda, or on their success? A higher score here decreases total trust.
  • Step 2: Calculate and Analyze
  1. Add Credibility + Reliability + Intimacy.
  2. Divide that sum by your Self-Orientation score.
  3. The Result: A higher final number indicates higher trustworthiness.

Step 3: Action Planning

Look at your lowest-scoring variable in the numerator or your highest-scoring variable in the denominator (Self-Orientation). Use these practical tips to “master” that specific area:

To Improve Credibility: Admit when you don’t know the answer. Avoid exaggerating.

  • To Improve Reliability: Set smaller, more frequent “check-ins” to prove consistency. Never miss a promised deadline without notice.
  • To Improve Intimacy: Practice active listening. Share a “small” vulnerability to encourage openness.
  • To Lower Self-Orientation: Ask open-ended questions. Focus entirely on the other person’s goals during your next meeting—don’t mention your own until asked
  • For a more comprehensive analysis, you can take the official Trust Quotient Assessment provided by Trusted Advisor Associates.

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Achievement Motivation (4-13)

Ex 4-13 Achievement Motivation

This 10-minute “Goal Setter & Getter” exercise teaches achievement motivation by focusing on setting SMART goals, visualizing success, and taking immediate, small actions. It builds accountability through reflection and emphasizes that consistency (showing up) matters more than perfection.

The 10-Minute “Goal Setter & Getter” Exercise

Minutes 1-3: Set Your Intention (Goal Setting)

Activity: Have participants identify one small, achievable goal for the day (e.g., “I will complete my research” or “I will make two new connections”).

Teaching Point: Achievement motivation thrives on specific, challenging, yet attainable goals.

Minutes 4-5: Visualize & Affirm (Positive Mindset)

Activity: Participants close their eyes and visualize themselves successfully completing the goal.

Teaching Point: Visualization builds self-efficacy—the belief in one’s ability to succeed.

Minutes 6-9: Take Immediate Action (The 10-Minute Rule)

Activity: Participants perform a 4-minute, high-intensity “sprint” on a task related to their goal (e.g., writing the first paragraph, making a call). If they feel unmotivated, they commit to doing at least this for 10 minutes, as movement often creates motivation.

Teaching Point: Procrastination is often broken by taking the first small step. Consistency beats talent.

Minute 10: Review & Reward (Reflective Thinking)

Activity: Participants take 60 seconds to reflect on what they accomplished and note one positive aspect of their effort, reinforcing the desire to achieve.

Teaching Point: Acknowledging progress increases intrinsic motivation.

Key Takeaways for Participants

“Any amount of effort is better than none”.

“Consistency is not built on ideal days; it is built on messy days”.

Focus on the process, not just the outcome.

Introduction

Goals are the specific result or purpose expected from the project. The project goals

specify what will be accomplished over the entire project period and should directly

relate to the problem statement and vison. The goal is achieved through the project

objectives and activities.

Objectives are the specific steps that lead to the successful completion of the project

goals. Completion of objectives result in specific, measurable outcomes that directly

contribute to the achievement of the project goals.

Setting specific, measurable, achievable, relevant, and time-bound (SMART) objectives

is a good way to plan the steps to meet the long-term goals in your grant. It helps you

take your grant from ideas to action. Setting SMART objectives keeps the project

moving forward, helps with accountability and timing, and lets you know that you are

accomplishing what you set out to accomplish.

Definition of SMART Objectives

SMART stands for specific, measurable, achievable, relevant, and time-bound.

Specific – Objective clearly states, so anyone reading it can understand, what will be

done and who will do it.

Measurable – Objective includes how the action will be measured. Measuring your

objectives helps you determine if you are making progress. It keeps you on track

and on schedule.

Achievable – Objective is realistic given the realities faced in the community. Setting

reasonable objectives helps set the project up for success.

Relevant – A relevant objective makes sense, that is, it fits the purpose of the grant,

it fits the culture and structure of the community, and it addresses the vision of the

project.

Time-bound – Every objective has a specific timeline for completion.

Tips for writing SMART Objectives

Specific

• Define what you expect

• Determine who will do it

• Detail accountability

• Use action verbs, expressing physical or mental action, as much as possible

• Provide enough detail—this depends on the objective but should be enough to

be clear

Measurable

• Identify how you will know the objective was accomplished—usually this means

quantity but can also be quality (for instance: “80% of participants agree or

strongly agree on the feedback form”)

Attainable

• Make sure you have the time, manpower, resources, and authority to accomplish

the objective

• Consider if there may be factors beyond your control

Relevant

• The objective helps you meet the purpose of the grant

• The objective is aligned with the Community Readiness Assessment scores

Time-bound

• Specify when the objective should be completed

• Include time-lined benchmarks for long-range goals and all objectives

Adaptability (4-12)

Ex 4-12 Adaptability

This 10-minute exercise, based on Edward de Bono’s Six Thinking Hats, is designed to teach adaptability by forcing participants to rapidly switch perspectives on a single problem, breaking them out of rigid “black-or-white” thinking.

The Exercise: “The 10-Minute Pivot”

Goal: Adapt to a sudden change in project scope.

Scenario: You are organizing an outdoor company team-building event. 24 hours before the event, the weather forecast changes from sunny to a severe thunderstorm.

Targeted Outcome: Move from panic/complaining to actionable solutions (adaptability).

Minute-by-Minute Breakdown

0-1 min: Blue Hat (Setup)

Goal: Define the problem.

Action: The facilitator states the problem: “The outdoor event is ruined. We have 10 minutes to adapt our plan to a completely indoor, last-minute alternative”.

1-2 min: White Hat (Facts)

Goal: What do we know?

Action: List facts only. “We have 50 people,” “The venue has a small conference room,” “We have budget already spent on food,” “The event is tomorrow”.

2-3 min: Red Hat (Feelings)

Goal: Vent and express emotions.

Action: “I feel stressed,” “I’m worried people will hate it,” “I’m frustrated”. Note: Only 1 minute, then move on.

3-4 min: Black Hat (Risks)

Goal: What are the pitfalls?

Action: “The conference room is too small,” “People might cancel,” “The activities are not tailored for indoors”.

4-5 min: Yellow Hat (Optimism)

Goal: What are the benefits/opportunities?

Action: “We save on tent rentals,” “It’s a chance to do more focused workshops,” “Team bonding might be more intimate”.

5-8 min: Green Hat (Creativity/Adaptability)

Goal: Brainstorm alternatives.

Action: “Virtual murder mystery?”, “Board game tournament in the lobby?”, “Hire an indoor cooking class instead?”.

8-10 min: Blue Hat (Decision & Action)

Goal: Select the best path.

Action: “Based on the ideas, we will move the food to the lobby, use the conference room for a trivia competition, and cancel the outdoor activities”.

Why this teaches Adaptability

Stops Ruts: It prevents participants from staying stuck in “Black Hat” (pessimism) or “Red Hat” (panic) mode.

Forced Perspective Shift: It forces individuals to think constructively even if they are naturally critical, or creatively if they are usually logical.

Encourages Teamwork: Everyone is “wearing” the same hat simultaneously, allowing for parallel thinking rather than arguing from different perspectives.

Six Thinking Hats Summary | deBono

Emotional Self-Control (4-11)

Ex 4-11 Emotional Self-Control

For a 15-minute adult group exercise on emotional self-control, the “Recognize, Relax, Reframe” (3-R) Workshop is an effective, structured approach. This activity focuses on building immediate awareness and practical regulation skills.

The “Recognize, Relax, Reframe” Workshop (15 Minutes)

This exercise uses the “Four Rs of Regulation” framework (Recognize, Relax, Reframe, Respond) to teach adults how to create space between a trigger and a reaction.

Phase 1: Emotional Labeling & Recognition (4 Minutes)

Activity: Ask participants to think of a minor recent frustration (e.g., a traffic delay or a late email).

Exercise: Use an Emotion Wheel or list of descriptors to help them label the specific emotion beyond just “angry” or “stressed”.

Goal: Identifying the exact sensation (e.g., “dismissed,” “overwhelmed,” or “impatient”) is the first step in self-management.

Phase 2: Somatic “Relax” Break (5 Minutes)

Activity: Lead the group through a 5-4-3-2-1 Grounding Technique or a brief deep breathing exercise.

Exercise: Participants identify where they feel the emotion in their body (e.g., tight shoulders or a clenched jaw) and visualize breathing “into” that tension to soften it.

Goal: To soothe the nervous system and prevent an emotional outburst.

Phase 3: Cognitive Reframe (4 Minutes)

Activity: Revisit the initial frustration from Phase 1.

Exercise: Use Cognitive Reappraisal to view the situation through a different lens.

Prompt: Ask: “What is one other possible explanation for this situation that isn’t personal?” (e.g., “The person who didn’t email back might be dealing with an emergency”).

Goal: To shift from an impulsive reaction to a values-based action.

Phase 4: Group Reflection (2 Minutes)

Discussion: Briefly share which “R” felt most challenging or most helpful.

Closing: Remind the group that self-control is a skill built through repetition, similar to a physical workout.

Countdown to Calm: Using 5-4-3-2-1 to Reground – Headington Institute

How to Use 5-4-3-2-1

Before starting this exercise, pay attention to your breathing. Take a couple of breaths and just notice the pace and quality of your breaths. Then, go through the following steps:

  • 5: Acknowledge FIVE things you SEE around you. Maybe it’s a bird, something on your desk, or the color of a particular piece of furniture. However big or small, state 5 things you see.
  • 4: Acknowledge FOUR things you can TOUCH around you. This could be  your hair, hands, the ground, grass, chair. Whatever it may be, list out 4 things you can touch.
  • 3: Acknowledge THREE things you can HEAR. These should be external, do not focus on your thoughts. Maybe you can hear a car, the air conditioning, or a nature sound. Focus on things you can hear outside of your body.
  • 2: Acknowledge TWO things you can SMELL. This one might be harder if you are not in a stimulating environment, if you cannot automatically sniff something out, walk nearby to find a scent. Maybe it’s the smell of paper, or a pillow, or something from nature outside.
  • 1: Acknowledge ONE thing you can TASTE. What does the inside of your mouth taste like, gum, coffee, tea, whatever you had for lunch? If this one is difficult, name something you could taste around you, such as food that you see on the counter.

Taking these steps will not erase your anxiety or stress overnight, but it can be a very handy way of coping and significantly reducing the intensity of these experiences.

Cognitive Reappraisal | Psychology Today

Cognitive Reappraisal

Cognitive reappraisal is a strategy for everyday living in which a person deliberately aims to modify their emotional response to experience by changing their thoughts. It involves evaluating an emotionally charged situation from a different perspective than what comes automatically to mind. Cognitive reappraisal is used to counter habitual—and often negative—interpretations of events that can lead to getting stuck in emotional turmoil or interfere with goal pursuits. Cognitive reappraisal reflects a core fact of psychological life—individuals can play a significant role in shaping their own emotional experience.

Cognitive reappraisal—generating a positive, even absurdly incongruous, reinterpretation of a negative event— often underlies benign humor. And in fact, researchers find that the use of benign humor—pointing out the bright side of adversities—is good at both down-regulating negative emotion and amplifying positive emotion. People may differ in their fluency in generating different appraisals of a situation, but it is a skill that can be deliberately cultivated, at first likely requiring considerable cognitive effort but, with practice, becoming more automatic.

Cognitive reappraisal is free, available at any time, and useful in many daily life situations that provoke an intense emotional reaction. However, researchers find that people use the strategy far less frequently than needed.

How can I apply cognitive reappraisal in my own life?

Life doesn’t always go the way we want. Experts identify several questions you can ask yourself to stimulate a positive reappraisal for negative situations.

• Are you engaging in some form of cognitive distortion, such as catastrophizing?

• What is the evidence supporting your automatic appraisal of the situation?

• Are any positive outcomes possible from the situation?

• Are you grateful for any aspect of the situation?

• In what ways are you better off than before the situation occurred?

• What did you learn from the experience?

What is an example of cognitive reappraisal?

Say you learn that a neighbor you loved while growing up has suddenly died. There are many possible responses. You could fully unleash your grief. Or you could distract yourself with work. Or you could choose to suppress your grief. Or you could acknowledge the loss but not get stuck in rumination or sadness about it by reframing the situation—by focusing on the wonderful life the person lived, the good they did in the world, and the many ways you benefitted from knowing the person.

Benefits of Cognitive Reappraisal

First and foremost, cognitive reappraisal actively modifies emotional responses to upsetting experiences to provide relief. As a strategy useful for emotional regulation, cognitive reappraisal has a double-barreled effect: It both lowers negative emotions such as sadness and anxiety and increases positive emotions associated with well-being. And because it alters activity patterns in emotion-processing circuits in the brain, over time it dampens excessive activation of brain centers such as the amygdala, which sends out emotional alarm signals in response to incoming information.

How does cognitive reappraisal improve problem-solving?

Strong emotions limit thinking processes essential for analyzing problems and generating possible solutions. Cognitive reappraisal restores access to rational thinking. For example, in a set of studies of students with intense math anxiety, those who were exposed to a reappraisal strategy during a math test performed more accurately and had less anxiety than fellow worriers who used their natural strategies to get through the same math problems. Brain imaging studies showed that among the students exposed to cognitive reappraisal, there was increased activity in brain regions linked to arithmetic performance.

How does cognitive reappraisal reduce negative emotions?

Cognitive reappraisal reduces negative emotions not by avoiding them or suppressing them but by deliberately bringing to mind and refocusing attention on aspects of a situation that stimulate positive emotions. In addition, by lowering emotional arousal, cognitive reappraisal restores access to rational thinking, which opens the door to problem solving difficulties and forward movement toward one’s goals, both sources of satisfaction.

Self-Assessment (4-2)

Ex 4-2 Self-assessment

15-Minute Workshop Activity: The “Manual of Me” (Modified)

This exercise focuses on self-reflection and sharing to improve team collaboration, focusing on personal strengths and areas for development.

Materials: Pens and a single sheet of paper for each participant.

Minutes 0-2 (Setup): Introduce the goal: to identify how we can work better together by knowing our strengths and weaknesses.

Minutes 2-10 (Individual Assessment): Ask participants to write down answers to these four prompts:

I am at my best when… (Identifies strengths/ideal environment)

I am at my worst when… (Identifies weaknesses/triggers)

You can count on me to… (Highlights reliable talents)

What I need from you is… (Identifies support needed for improvement)

Minutes 10-15 (Small Group Discussion): Participants share one item they learned about themselves with a partner or the wider group.

The Single Best Team Building Exercise

Reflected Best Self Exercise (with examples, templates, starter kits and more) — Avthar Sewrathan

CliftonStrengths Quick Reference Card