3 Feb 2013

Applying Cognitive-Behavioral Strategies to Your Career

Submitted by Raquel

 

A simple trick I have shared with my clients is to keep an ongoing file of your work accomplishments. It could be small tasks like mastering a new skill or bigger honors like receiving an award. Be sure to include detailed compliments you receive from customers and colleagues. Why? Our brain focuses on where we put our energy. If you are focused on the things you hate about your job, you will dread going in everyday. If you are focused on the positive things such as building your skills and having them noticed by others you will be happier at work . This can often increase your performance resulting in more positive outcomes. Another reason is that it helps to build up your self esteem and sense of self-efficacy. It can be easy to get down on yourself after you make a mistake. Reviewing your accomplishment file helps to see the bigger picture and remind you of all the things you have done right. On the practical side, your accomplishment file can come in handy when it's time for your annual review. Humans tend to focus on the negatives. By bringing up specific examples from your accomplishment file such as how you saved your company a certain amount of money or won a new account, you remind your employer of your positive contributions. Do you want to be the employee who your boss associates with negative or postive thoughts? Some of my clients have printed out key points from their accomplishment file to give to their employers so they have something tangible to see when discussing their performance. As an added bonus, the majority of my clients who have used this strategy have been able to gain either a promotion, a raise or used it to move to a better job.