Work Ethic or Workaholic? (The Billion Dollar Question)

Katie Williamson May 10, 2016

The 12.3 Billion Dollar Question, actually.

I recently came across an article on how Elon Musk spent days sleeping at the Tesla factory in order to reach his production goals. While his passion is admirable, the poster of the article praised Musk for his “work ethic”. But can you really call sleepless nights in a cold factory “ethical”? If the boss is staying late at work, what kind of work life is he promoting to his junior employees?

The 10,000-Hour Rule

The Millennial Generation has grown up hearing things like Malcolm Gladwell’s 10,000-hour rule. Gladwell states in his book, “Outliers” that if you practice a skill for 10,000 hours or more, you will undoubtedly become an expert, or rather, an outlier. Outliers are people like Bill Gates, Kobe Bryant, Oprah Winfrey… to name a few. These examples are experts in their field and have reached a significant level of success that one could only hope to imitate. His conclusion is based on research from Anders Ericsson and Simon and Chase’s “Skill in Chess”, which, to oversimplify, states that the more time you spend on a skill (on average 10,000 hours), the better you become. Seems pretty obvious, right?

The problem in our world of instant downloads is we want to clock those 10,000 hours as soon as possible. If we work 40 hour work weeks, 52 weeks of the year, we’ve only clocked 2,080 hours. Which means it’s at least five years until we reach the average number of hours it took for these “outliers” to achieve greatness. That is unless you work 100 hour work weeks or respond to emails while interacting with your kids, like Elon Musk.

Ok, enough bashing on Musk. He’s accomplished plenty of great things and we don’t presume to know the day in and day out of his personal life. However, the discussion of whether or not we should praise his “work ethic” is definitely up for debate.

Finding the Balance

While things like the 10,000-hour rule are prevalent in discussions about the workplace, possibly even more dominant is the need for work-life balance. It’s as if we live in constant contradiction. Achieve success by working hard, but not too hard. Work 100 hours a week so you can run a billion dollar company, but also make sure you spend time with your family, cook Paleo-perfect meals, and vacation for a week in Spain. Totally achievable.

Fast Company recently published an article “How to Advance In Your Career Without Becoming A Workaholic”. The article focuses on the quality of work we do, versus the quantity. The author suggests targeting a few key factors. These include staying engaged in your work, being more efficient, investing in relationships, asking questions, and learning when to say no. These traits are arguably more essential to a true work ethic and a healthy work-life balance. Isn’t it more ethical to leave at five knowing that you’ve done your work well, learned to delegate when necessary, and accomplish personal tasks with peace of mind?

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Vacation: How to Digital Detox Without Going Off-Grid

Courtney Shipshock July 30, 2015

Vacation is for unplugging — right? According to this recent study, maybe not. Cloud networking company Pertino found that 59% of Americans check email and take work calls while on vacation. 35% even haul a hefty stack of their physical work files when they travel.

Many of us travel with electronic devices but insist that we will only use them in case of emergency. Are we the victims of wishful thinking? This meQuilibrium survey found that 61% of us check our devices within an hour of an alert — email, text, social media, or otherwise. A colossal 73% report that their devices contribute to stress in their lives.

Americans are apparently not very good at unplugging, but this isn’t entirely our fault. It is increasingly difficult to find a destination without cellular coverage or internet access. One can now enjoy wifi hotspots on Mount Fuji and the backs of Israeli donkeys.

Social technology expert Alexandra Samuel suggests asking this question when planning your vacation: what’s the least amount of work connectivity I can get away with? Most of us can’t afford and/or lack the immense willpower to take a 25-day-no-exceptions-internet-hiatus. Answering this question will allow us to make a healthy break from technology without severing all lines of communication.

Understanding the difference between your peers’ expectations and your own anxiety is key. Do you fear being out of the loop because your job depends on your ability to respond to every email ASAP, or do you simply strive for the proverbial Inbox Zero?

If you have upcoming travel plans but are anxious about powering down your devices, follow these tips for how to unplug without becoming disconnected:

Set shared expectations about tech use.

With your travel companions, make a list of the specific ways you want to use each of your devices and a schedule with time limits for each of your approved uses. You may agree that it’s okay to peruse email for 15 minutes at breakfast, but only acceptable to call into work in the event of a client emergency.

Have a smart out-of-office reply.

Include a secondary contact that your correspondents can reach if they need to, and let them know that you may not review every message you receive while traveling. Ask them to email you again if you don’t write back by X date after you return.

Buy a paperback.

Sure, e-readers are great, but chances are you won’t actually read more than a book or two while on vacation. Take this opportunity to enhance your memory with some deep reading and give your eyes a break from another screen.

Disable notifications.

They will only make it harder to stick with your technology schedule. Here are guides for turning off notifications on Android, iOS, Mac, and Windows.

Designate a gatekeeper.

Choose somebody you trust who has a strong understanding of your job, most likely your manager or a close peer. Set up a vacation email account and provide only them with the address. Now you can stay apprised of anything seriously urgent without having to sift through all of your other communications in your daily work inbox.

Plan ahead for reentry.

Make a list of all your open projects, where you’ve left off, and what needs to be done while you’re away. Whoever is standing in for you can track progress more effectively. Plus, you can hit the ground running when you return.

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Seven Tips for Optimizing Your Sleep Strategy

Courtney Shipshock June 10, 2015

It’s 9 pm on Tuesday. You had a great day at work and an even better session at the gym. You made it home in time to cook a healthy dinner instead of picking up from the Thai place around the corner. It’s been too long since you did any pleasure reading and you’re looking forward to cracking open that new novel for a while before getting to bed early.

It’s now 12:43 am. The only light in your bedroom is the pale glow of your laptop. Your contacts are drying up because you haven’t blinked much in the last two hours. You only read four pages, but you did add thirty-odd titles to your Netflix queue and viewed every last one of your best friend’s Facebook photos in reverse chronological order.

You’re not alone.

In June 2014, researchers at Utrecht University in the Netherlands coined the term “bedtime procrastination” in their study of why people often fail to go to sleep at their intended time despite the absence of external circumstances preventing them from doing so. 84% of the sample reported feeling that they slept too little at least once a week. 30% reported sleeping 6 hours or less on weeknights — far less than the 7 to 9 hours recommended by the National Sleep Foundation. A recent Gallup poll found that Americans currently average 6.8 hours of sleep a night. 40% sleep less than 7 hours a night. In the 1940s, this number was only 11%.

The ongoing trend in 21st-century sleepiness is particularly alarming because sleep is as essential to physical and mental health as oxygen and water. During sleep, your body repairs and restores itself on the cellular level. Sleep is also critical for allowing the brain to embed the things we’ve learned and experienced throughout the day.

The Science of Sleep

It should come as no surprise, then, that excessive sleepiness is linked to slow thought processing and diminished capacity to assess information, resulting in compromised problem-solving skills, impaired judgment, and decreased productivity in the workplace. Longterm lack of sleep is known to increase one’s risk for a myriad of health problems including obesity, diabetes, heart disease, hypertension, mood disorders, weakened immune function, and risk for alcohol abuse. Poor sleep quality is also linked to longterm loss of grey matter, which makes up brain regions responsible for muscle control, sensory perception, memory, and decision making.

If you often find yourself inexplicably awake during the wee hours, psychologist Ron Friedman suggests doing a “nighttime audit” of how you spend your time after work. Simply log everything that happens from the moment you head home until you go to bed. After a few evenings, evaluate your data: why don’t you get to sleep at your desired time? Are you out late for social plans? Taking care of unfinished tasks? Perhaps you just enjoy the personal time and the world feels calmest several hours after the sun goes down.

Once you identify your motivation for staying awake later, see if you can find some activities in your post-work routine that doesn’t further your goals, and reduce time spent on these. If you stay up late to read but record that you spend 1.5 hours per evening texting and video chatting with friends, see if you can limit that time to 45 minutes and/or set a firm deadline in your evening when you will unplug from your communication devices. You may find it helpful to set a reminder when it is time to power down for the night.

Time management isn’t always the main obstacle for the chronically under-slept. Sometimes we simply don’t feel tired even when we know we should. If you don’t struggle to get under the sheets in time for 7-9 hours of shuteye, here are some tips that may help you fall asleep.

Minimize blue light exposure:

All of our screens emit blue light. Exposure to these blue wavelengths suppresses our natural production of melatonin, a hormone that makes us feel sleepy. Studies have found that using amber tinted blue-blocking glasses can counter this effect and create a “physiological darkness” that improves sleep quality and mood.

Use bright light to your advantage:

Avoid bright light in the evening and expose yourself to sunlight when you wake up in the morning. This will help your body maintain its circadian rhythms and balance your sleep cycle.

Avoid eating 3 hours before sleep:

Dr. Jamie Koufman notes that working adults’ eating habits are becoming increasingly worse for sleep health. Many adults don’t eat much throughout the day. They cram in one huge meal in the late evening due to long work hours and further delays caused by shopping and exercise. A healthy adult body takes several hours to empty the stomach. Going to sleep before this process completes often leads to acid reflux, indigestion, and heartburn. Prolonged reflux disease can increase one’s risk for esophageal cancer.

If you must eat before bed, try these:

A growling stomach can make it just as difficult to fall asleep as acid reflux. Rather than starve yourself, check out the National Sleep Foundation’s list of bedtime-appropriate snacks.

Regulate your caffeine intake:

Although you may only feel its effects for a short period right after you drink it, caffeine has a half-life of 5.3 to 5.7 hours. This means that nearly 6 hours after you have a cup of coffee, half of its caffeine is still present in your body. Ingesting 200mg of caffeine — the equivalent of 16oz of coffee — in the early evening is shown to reduce sleep efficiency and disrupt the natural stages of sleep. If you routinely drink coffee near the end of the day, consider switching to tea.

Exercise promotes efficient sleep:

Moderate to vigorous exercise for 150 minutes per week is shown to improve sleep quality up to 65%. Participants in this study also reported feeling less tired during the day than their less active counterparts even when they slept the same amount the night before.

Turn down the thermostat:

The National Sleep Foundation recommends 60-67 degrees for the optimal sleep temperature. Your body decreases its temperature to initiate sleep, so you will fall asleep more easily in a cooler environment.

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Why Practicing Altruism Will Make You (and Everyone You Know) Happier

Courtney Shipshock May 11, 2015

We recently published a piece explaining how happiness promotes productivity and highlighted several cost-effective perks for employers to boost employee happiness. Similarly, employers can also harness empathy and altruism to increase happiness in the workplace.

What are Empathy and Altruism?

Simply put, empathy is the ability to recognize, understand, and share the feelings of another person. Altruism is the selfless concern for the well-being of others. While two distinct social phenomena, empathy and altruism relate when put into the context of the 21st-century workplace. Both behaviors fall under the idea of “positive affect” and “companionate love”. Researchers employ these traits when investigating the implications of positive emotions in the office.

Empathy and Altruism in the Workplace

Empathy and altruism in the workplace foster greater levels of office camaraderie and encourage employees to make more selfless choices. A study at the La Follette School of Public Affairs at the University of Wisconsin-Madison found that altruists are more likely to be committed to their work and less likely to quit their jobs. Examining the Wisconsin Longitudinal Study, which surveys 10,000 Wisconsin high school graduates from the class of 1957, researchers demonstrated that those who routinely help others are happier than those who do not.

A recent Catalyst study led by Jeanine Prime and Elizabeth Salib found a positive association between selfless acts by managers and increased innovation by employees. Furthermore, employees who observe altruistic behavior in their leaders are more likely to feel included in their work teams and engage in team citizenship behavior, such as picking up slack for an absent colleague. These findings resonate with previous research confirming that observed altruism results in individual status gains among groups. This provides a greater potential for elevated status as the personal cost of an altruistic act increases.

The Business of Empathy and Altruism

Another study similarly asked employees to rate their CEOs in terms of four traits: Integrity, Compassion, Forgiveness, and Responsibility. Executive development firm, KRW International, reports that CEOs earning high character marks had an average return on assets of 9.35%. This is nearly five times the 1.93% of their low ranking counterparts. While dramatic, this margin is not all that surprising. Stanford University research psychologist Emma Seppala cites neuroimaging research. The study confirmed how our brains respond better to bosses who have shown us empathy. And, as a result, this established a link between workplace trust and performance.

Business writer Jayson Boyers aptly notes that “relationship-focused success expands capacity and potential, and empathy is a business skill that actually grows when practiced and shared.”. Empathy and altruism are skills we develop, rather than static personality traits. This notion is key for businesses hoping to incorporate a positive emotional outlook into workplace culture.

Empathy and Altruism in Practice

While in practice it may seem overwhelming, the research of James Fowler and Nicholas Christakis is encouraging. Fowler and Christakis studied 5,000 people over 20 years and discovered people surrounded by happier people tended to be happier in the future. According to Fowler, “We found a statistical relationship not just between your happiness and your friends’ happiness, but between your happiness and your friends’ friends’ friends’ happiness.” In lay terms, practicing altruism and empathy is statistically more likely to produce an outward ripple through your social network that will find its way back to you via the growing compassion of your peers.

In the coming weeks, we encourage you to be attentive to opportunities to practice your compassion. Turn an earnest mistake into a teachable moment or a disagreement over strategy as a chance to broaden your perspective. If you notice an overwhelmed colleague this week, consider offering to pick up their lunch. Altruism and empathy are one of the most effective means of improving emotional culture. Plus, they also produce tangible benefits in the workplace. The best part: the only limit to how much you get is how much you give.

Evidence that Exercise Can Make Your More Productive

Courtney Shipshock March 11, 2015

Emerging research suggests that exercise is just as important for your mind as it is for your body. Numerous studies find that different types of exercise affect the brain in an equally varied number of ways. Both promote cognitive function and preserving brain health. Let’s discuss the science behind this research and dive into a few examples that have positive implications for productivity.

What Science Says…

Studies show exercise can increase the presence of BDNF (brain-derived neurotrophic factor) in the brain. BDNF is a critical protein for the brain’s ability to heal, adapt, learn, and form memories. Until a study led by cell biologist Bruce Spiegelman, researchers remained uncertain about how exercise actually induces elevated levels of BDNF. Spiegelman and his team discovered that irisin, a hormone secreted by muscle cells after endurance exercise, is essentially a “chemical messenger” that promotes expression of BDNF, as well as genes linked to learning skills and memory formation. The discovery of irisin has enabled the scientific community to research the effect of exercise on cognitive function with more precision than ever.

A Georgia Institute of Technology study found that intense resistance training for periods as short as 20 minutes can boost episodic memory (memory of specific past events) by 10%. A study by David Jacobs linked aerobic fitness during one’s 20’s and increased memory performance later on in life. Two studies by the Beckman Institute at the University of Illinois (one on children and one on adults age 60+) measured increased white matter integrity in those with higher levels of aerobic fitness. White matter has been deemed a “superhighway” connecting the brain’s regions; more compact white matter is associated with increased attention and faster cognitive function.

Exercise for Your Mind

While we still have years worth of research before we fully understand how exercise impacts the brain, it is clear that many forms of voluntary physical activity enhance mental performance and protect against neurological disease. The latter is certainly an important trend for the 21st-century American worker. We see this as the average retirement age has slowly but steadily increased for the last two decades.

On a related note, exercising for 150 minutes per week improves sleep quality up to 65%. This is especially significant when considering that poor sleep quality may lead to long-term loss of grey matter. This important substance makes up brain regions responsible for muscle control, sensory perception, memory, and decision making. Furthermore, scientists attribute the lack of proper sleep with mental fatigue in the workplace than one’s actual workload. By boosting cognitive function and reducing mental fatigue, exercise can effectively lighten your workload without actually reducing your output!

We here at PerkSpot know that starting a new exercise routine can be a challenge. That’s why we offer PerkSpot Health and Wellness. Your employees save big on local gym memberships and nutrition programs, and your business benefits from healthier, happier workers!

How to Invest in Happiness Without Blowing Your Budget

Courtney Shipshock February 23, 2015

It is a corporate truism that happiness begets productivity. There is a slew of data to support this idea, such as the extensive work of Teresa Amabile or this Gallup poll by James Harter. More recently, perks have emerged as the choice tactic for companies seeking to boost employee happiness. So much so that companies, from entrepreneurial startups to established enterprises, hire perk managers to engineer creative perk programs.

We here at PerkSpot know that not all perks are created equal.

We are also aware that not every business can afford a $10,000 per employee desk allowance or a month-long office adventure to Thailand. We’ve dug deeper into the wealth of research on the happiness-productivity model and hope that our findings will suggest some cost-effective ways to invest in workplace happiness that will ensure your highest ROI. A number of recent studies point out that broader psychological factors have the strongest implications for increased workplace productivity. Professor John Zelenski demonstrated that “positive affect” is more strongly tied to high productivity than either “job satisfaction” or “quality of work life.”. In another study, Thomas Wright found that increased job satisfaction yields increased productivity only when employees already have a high level of psychological well-being (PWB). Employees who score low on “life satisfaction” stay home an average of 15 more days a year, states Gallup Healthways. Another Gallup study showed that retail stores scoring high on employee life satisfaction generated $32 million more in earnings than less happy competitors. The data suggests managers should focus on perks that promote more general psychological factors like life satisfaction and psychological well-being. An office ping-pong table may seem sure to increase employee happiness. However, MetLife’s Benefits Trends Study suggests that offering a financial education program may be more effective. According to the study, 54% of employees worry about their financial security; while 51% of employers strongly agree employees are less productive when they worry about personal financial problems. 57% of employers agree that offering financial education to employees has a positive impact on productivity.

Don’t underestimate the benefit of perks that cost you nothing.

A recent study by Nicholas Bloom and John Roberts focused on China’s largest travel agency. They found employees permitted to work from home were 13% more productive and 50% less likely to leave their jobs. Considering the cost of replacing an employee can range from 90% to 200% of their annual salary, this is significant. In fact, FastCo.Design says you may see similar upticks in productivity from changing your office environment. They suggest converting a portion of your office into spaces akin to employees’ homes (think sofas, café tables, etc.). Increased time with family and friends can strongly reinforce the high levels of psychological well-being that promote job satisfaction. It’s no surprise, then, that the Society of Human Resource Management reports that 30% of employers offer discounted tickets to movies, theme parks, museums, and more in order to encourage more family outings. We hope that our research sheds some light on the burgeoning world of workplace perks. Perks geared toward enhancing employees’ lives outside the office can result in the largest jump in job satisfaction and productivity. The above examples suggest some cost-effective starting points for anybody looking to build a perks program into their office culture. Want more insights like these? Subscribe using the form to the right!