PEOPLE COMPETENCY

4.4.1 – Self-reflection and Self-management

Self-reflection

Self-reflection is the ability to acknowledge, reflect

on and understand one’s own thoughts, emotions,
behaviour, preferences and values.
To also understand their impact in a work-setting.
An intrinsic set of emotions, attitudes, preferences
and values guide all our decisions and actions.
Self- Management
 Self-management is the ability to set personal goals,
to check and adjust progress vs plans, being able to
control primary reactions
 To support consistent behaviour.
 In Decision-making.
 When communicating with others.
 In Leading a team.
 Manage changing situations
 Dealing with stressful situations
Cultivating Self-reflection
1. OPENNESS
Openness means the ability to see things for what they are, not what we think
they should be. It means becoming aware of our own biases and stereotypes
about the world, other people, or even ourselves, and working to overcome them.
To cultivate openness, work on identifying your own default beliefs and rules about things, including
yourself:

 What thoughts or self-talk run through your mind leading up to big decisions at work?

 What are your expectations for your spouse during times of conflict?

 What are your automatic or default explanations when you realize you’ve made a mistake?
 Openness
Personal development means being open, honest and
transparent, not least with ourselves. It means being
able to accept our own weaknesses and when something
has gone wrong having the strength to apologize and to
explain. Personal development means being open to
new ideas – the thoughts and opinions of others.
Sometimes you need the grace to agree to disagree.

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Openness - How to initiate the first step?
 Try to be relaxed when discussing new ideas
 Start to challenge your own preconceptions
 Start to listen more carefully
 Work on taking a different perspective.
 Spend some time with a community
 Learn a new skill
 Practice saying sorry.
 Learn to accept uncertainty

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Cultivating Self-reflection…contd
2. Observation
Observation is the ability to watch your self in the same way you
watch external events-with perspective and distance. Sometimes
referred to as meta-cognition, this skill is especially helpful for
using self-reflection as a way to overcome
compulsive, addictive or habitual behaviour.
Mindfulness meditation is for improving own ability to manage
attention-that is, to skill fully choose what you want to pay
attention to and what you don’t.
Cultivating Self-reflection

6 Steps to Mindfulness Meditation

1.Get Comfortable. Find a quiet place where you won't be
disturbed. ...
2.Get in position. You might try sitting cross-legged on a low
cushion on the floor, or upright in a chair. ...
3.Get relaxed. ...
4.Focus on your breaths. ...
5.Bring your thoughts back to centre. ...
6.Make a commitment.
Cultivating Self-reflection….contd.
3. Objectivity

Objectivity is the ability to separate your thoughts, feelings, and

behaviours from your identity and sense of self. Of course what
you think, how you feel, and the behaviours you engage in are a
part of who you are, but they don’t encompass all of who you are.
Critical Thinking /Objective Thinking
16 characteristics of Critical Thinking
 Observation  Inference
 Curiosity  Compassion and Empathy
 Objectivity  Humility
 Introspection  Challenge the Status quo
 Analytical thinking  Open-mindedness
 Identifying biases  Awareness of thinking errors
 Determining relevance  Creative Thinking
 Effective Communication  Active Listening
Self-Management
• Self-management is the ability to prioritize goals, decide what
must be done, and be accountable to complete the necessary
actions.
• Comprehensive self-management involves four realms:
• Physical
• Mental
• Social and
• Spiritual
 Self-management – Setting goal

SMART (Doran, 1981)

Letter Major Term

S Specific A specific goal will usually answer the five "W" questions
M Measurable A measurable goal will usually answer questions such as:
How much? How many? How will I know when it is accomplished?
A Attainable How: How can the goal be accomplished?

R Relevant Does this seem worthwhile? Is this the right time?

Does this match our other efforts/needs? Are you the right person?

T Timely When? What can I do 6 weeks from now?

What can I do today?

E Evaluate
R Reevaluate
 Self-management skills

A specific goal will usually answer the five "W" questions:

What: What do I want to accomplish?

Why: Specific reasons, purpose or benefits of accomplishing the goal.

Who: Who is involved?

Where: Identify a location.

Which: Identify requirements and constraints.

SELF-MANAGEMENT SKILLS
 Self-control

“Self- control is the ability to control oneself,

in particular one's emotions and desires,
especially in difficult situations.”

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Seven Key Elements of Self -Control

 Self-assessment and reality check

 Goal setting and action planning
 Written contract
 Constructive thought patterns
 Designing rewards
 Self- monitoring
 Self- reinforcement

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 Self-controlled Manager Should Have Three Habits
• Self-Preservation
• Self-Assertion
• Self Fulfillment
PM should
 Maintain own self control at all times
 Be aware of the stress being faced by team members
 Ensure the stress does not go beyond a level
 Identify actions to reduce stress
 Take suitable action against team members if they lose their
self control
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 Assertiveness

“Assertiveness means standing up for your

personal rights - expressing thoughts,
feelings and beliefs in direct, honest and
appropriate ways.”

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 Assertive behavior includes
• Listening to the views of others and responding appropriately,
whether in agreement with those views or not.
• Accepting responsibilities and being able to delegate to others.
• Regularly expressing appreciation of others for what they have
done or are doing.
• Being able to admit to mistakes and apologize.
• Maintaining self-control.
• Behaving as an equal to others.

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Stress Management

Effective stress management helps you break the

hold stress has on your life, so you can be happier, healthier,
and more productive. The ultimate goal is a balanced life, with
time for work, relationships, relaxation, and fun—and the
resilience to hold up under pressure and meet challenges head
on.
Challenges generate Stress level

• Unrealistic Deadlines
• Project Risk Factors
• Management Pressure
• Conflicting Situations
• Project Environment
• Competition
• Career Expectations
• Conflicts between team members

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Handling Stress - Techniques
1. Exercise
2. Relax your muscles
3. Deep Breathing
4. Eat well
5. Slow down
6. Take a break
7. Make time for hobbies
8. Go easy on yourself
9. Eliminate your triggers
 Relaxation
“Relaxation is a state of mind that protects from being affected
by harmful stress.”

Relaxation helps reduce tension, re-energises PM and team

To maintain cooperation – important to de-escalate tense situations
After stressful events it is important for PM and team to relax
Relaxation improves effectiveness
Some ways to relax
Team building events
Social events involving whole team
Humour
Story telling

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 Some Simple Meditation Steps

• Find a place where you can sit quietly and comfortably without any
disturbance
• Close your eyes
• Start relaxing your muscles gradually from the top of your head to your feet
• Breath slowly and start focusing on rhythmic breathing
• Witness everything and judge nothing
• As you inhale visualize that you are absorbing energy and fresh air
• As you exhale visualize that you are freeing your stress and tension
• Repeat this for ten or twenty minutes
• Open your eyes

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Stress Management Techniques
• Detach or dissociate
• Monitor “what if?” thinking
• Develop potent conflict resolution skills
• Know when enough is enough and stay away from
• Look for a paradoxical component in the situation

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