Podcast Episode Details

1. Control stimuli

Agency begins with what you let into your mind—meaning what comes in from your environment. If you are lacking agency, it’s likely your attention is being hijacked and you need to figure out how to restore it.

For example, research has shown that having a phone present while you work distracts you and interferes with your capacity to think. On the other hand, taking a walk (especially outdoors) is a good way to restore depleted attention in your brain so you can concentrate better later.

To help you increase your agency, practice going to quiet and screen-free spaces to escape overstimulation. That may mean spending time in nature, turning off your phone notifications while at work, or avoiding eating in loud cafeterias.

2. Associate selectively

It’s impossible not to be affected by those around us—it’s easy to “catch” their emotions, for example, and our brains tend to synch up when we associate with other people. That means you should set boundaries with difficult people, disentangle yourself from negative online interactions, and be more conscious of how you might be vulnerable to “groupthink”—pressures to behave or think in ways that are contrary to your values.

Instead, surround yourself with friends, family, and communities who encourage you to reach your full potential, nurture your talents, affirm your values and difficult decisions, and give you a reality check when you’ve behaved badly or are stuck in negative thinking. You can also get involved with your community through volunteering or just chatting with local merchants or neighbors. These positive social interactions will improve your state of mind and physical health, two critical building blocks of agency.

3. Move

Physical movement, along with proper rest and nutrition, puts your body and mind into balance, giving you greater motivation, strength, and stamina. Research has shown that sitting a lot is dangerous for your health, and that even short breaks from concentrated periods of inactivity—like getting up to stretch or walking around the block—are good for you. Studies also suggest that exercise can lead to greater self-control—the ability to defer gratification, which is key to agency.

If you’re in deep at work, set a timer to go off every hour and remind yourself to take a moment to assess your mood. If you’re feeling stuck or overwhelmed, get up and move. And, if you’re having any issues at work, discussing them in a walking meeting (instead of a sitting meeting) may help mitigate conflicts.

4. Position yourself as a learner

People with high levels of agency are continually learning more and expanding their capacity to learn by adopting a more open, collaborative approach to everything in life. This requires nurturing your curiosity and allowing yourself to explore new ideas, skills, and people.

You can take an interesting class, explore your world kinetically (through your hands or body), or spend time

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Published on 3 years, 4 months ago