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Tag: Comfort Zone

  • How To Win a Hackathon in South Korea – Dragos Roua

    5 years ago I started to learn Korean. All by myself while still living in Portugal and having a full time job. The reason: I was really, really curious to see how my 2 books translated in Korean are actually sounding. This intention evolved over the next few years in one of the most interesting (if not the MOST interesting) times of my life.

    Let’s take things slowly.

    Switching Events

    To make a potentially long story short, after learning Hangul for about 1 year, I decided to travel to Korea to get my level 1 Korean certification, called TOPIK. I booked a hotel room, an airplane ticket, and one sunny May morning, I just went there. I put aside about 2 weeks to adjust to the time difference and overall local conditions. A couple of days after my arrival, I went to visit the exam location and checked the lists, to see if my name was there. It was, so all was good.

    Feeling encouraged, I stepped a little bit out of my comfort zone and went to try some local Korean meetups. After one or two, I stumbled upon a very interesting one, which was somehow related to an upcoming hackathon. The problem? That hackathon was on the same day as my exam.

    Still, I wanted to see what the whole event was about, so I attended the meetup. It turned out that it was part of a longer series of 3 meetups, where people interested in the hackathon can get to know each other, and start team formation. On a sudden impulse, I decided to participate and started to form my team.

    The Actual Event

    After the next 2 team formation events, I was registered to the hackathon, with a team of 3 (not much, but also not too little) and I was 100% out of the TOPIK exam. My initial rationale was that a TOPIK exam can also be taken in the fall – TOPIK exams are held twice a year – whereas that hackathon seemed to be a one off. Eventually, I ditched the TOPIK exam entirely.

    The hackathon – named Glitch, for reasons not very clear to me – was not in Seoul, but in Incheon, about 40 minutes by train, and it was supposed to last an entire weekend. I took the train one rainy morning and met my other 2 team members there. Somehow, during the onboarding hours, a 4th member was added to the team. I was the only coder, the rest of the team was mainly design, social media or business.

    The location was in the Hana financial town, a very big area containing event rooms, catering areas and even rooms to spend the night (the hackathon was supposed to last 2 days). Just going around every part of the location would take about 1 hour. And the total number of participants was 400. I was the only foreigner.

    The hackathon started around 9 PM. The other members of the team, all Korean, started to mingle around, while I decided to stay at my desk and keep hacking. The project that I was competing with was a small game called Flippando. The night that followed, as well as most of the next day, I had little contact with the members of my team. But the coding was going quite well, so nothing to worry about.

    With a few hours before the end, I met my team members again, and we decided on a small presentation strategy. They drafted a keynote, I made a small demo, and, when the time came to present in front of the jury, we were ready. The presentation was held in English, and, as far as I could tell, it went quite ok.

    The Grand Finale

    After the presentation, there was a 4-hour judging interval. As I was walking around the corridors, trying to rest my eyes a little bit, one of the jury members approached me and told me we won a track prize already, and we were in the grand finale. The top 10 projects winning individual tracks were also competing for the grand finale.

    Very excited, I called my team members, and told them we won the Polygon track. In less than 1 minute, everybody gathered and they started to work frantically on the grand finale presentation.

    Everybody gathered in the big event room and we waited for our turn. I went on the stage, and gave another presentation, still in English. It also went quite ok. In about 10 minutes, the judges deliberated and the big winner was announced. It wasn’t us, but we still kept the big Polygon number one prize.

    After pictures and a little bit of back and forth, everybody got on the train and we got back in Seoul.

    The Takeaways

    Going over what I wrote above, it looks almost like news in a newspaper. It doesn’t capture the emotion and the happiness we experienced when we learned that we won. But maybe it’s better like this. It’s also quite aligned with the Asian, more composed way to behave. And it has just enough details, not too much, not too little.

    Now, to honor the title, how do you actually win a hackathon in South Korea?

    Well, in no particular order:

    • make sure you attend one, first. It may sound dumb, but remember I had to take a big decision, to ditch the TOPIK exam for this. In the end, the game became relatively popular, and it also generated a little bit of revenue, significantly more than the hackathon prize
    • make sure you give your best. I could have just linger around, like many of the other contestants, who treated the event more like a networking opportunity, rather than a contest. But I didn’t. I stayed there and coded for around 30 hours.
    • practice your presentation skills. Coding is important, but what got the attention of the jury was the clean, but compelling presentation I crafted with my team members
    • be lucky. I know, I know, but that’s the truth. At the end of the day, you really need a bit of luck. There’s no bulletproof strategy for winning a hackathon. I learned that the hard way, after participating in a few others – without winning anything, of course.

    dragos@dragosroua.com (Dragos Roua)

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  • The Pebble In Your Shoe: Tiny Frustrations That Can Ruin Your Day

    The Pebble In Your Shoe: Tiny Frustrations That Can Ruin Your Day

    The “pebble in your shoe” metaphor perfectly describes how small annoyances can slowly wear you down and ruin your day. Here are common pebbles that might be in your shoe and the best ways to remove them.


    A journey of a thousand miles begins with a single step, but no one said you had to wear uncomfortable shoes

    If you’ve ever been on a long hike, then you know the importance of comfort and how even one minor annoyance can make the whole journey far more difficult. You walk for miles and miles then suddenly experience an intense pain in your foot. You sit down, remove your shoe, and find a hard rock tightly wedged between your sweaty socks and shoe leather – ouch!

    “It isn’t the mountain ahead that wears you out – it’s the grain of sand in your shoe.”

    This is a popular motivational quote that is commonly attributed to the famous boxer Muhammad Ali, but the original has been published as far back as 1916 under anonymous authors.

    The main idea is that even when it comes to huge goals, it’s often the tiniest things that hold us back and prevent us from accomplishing them. These minor annoyances may seem inconsequential at first, but over time they can cause significant discomfort, irritation, and weakness.

    What pebbles are in your shoe? What’s one small change that would make your life infinitely easier? Here’s a list of everyday examples of tiny things that may be holding you back.

    Everyday Examples of “The Pebble in Your Shoe”

    The “pebble in your shoe” can take many forms — physical, mental, social, and emotional. It can be any small discomfort that grows into a bigger problem over time.

    Here’s a list of common everyday examples with potential solutions for each one. Often times the sooner you remove the pebble, the easier things will be in the future.



    Workplace Annoyance – A colleague’s constant habit of humming or tapping their pen can be a minor distraction that becomes increasingly irritating over time.

    Solution: Mention your distraction in a nonjudgmental way without getting upset at the other person. Hopefully they will be more mindful in the future.



    Messy Environment – Messy environments can have a subtle but significant effect on our stress levels and clarity of mind, especially a messy bedroom or car.

    Solution: We often underestimate how much better we will feel once we clean something. We put off washing the car for weeks, then when we finally do it we think, “Why didn’t I do this weeks ago?”



    Losing One Hour of Sleep – Just losing one hour of sleep can have a spillover effect on the rest of your day, causing you to be more tired, distracted, and moody.

    Solution: Try to go to bed one hour early. Set up a nighttime routine that encourages relaxation. Find sleeping preferences that work best for you (temperature, clothes, pillows, etc.) Establish a consistent sleep routine that works for you.



    Procrastinating on To-Do’s – The more you put off daily chores or obligations, the more pressing and stressful they become.

    Solution: Cultivate a healthy sense of urgency toward easy tasks you can complete in 5 minutes or less. It’s easier to just get a simple task out of the way then to let it sit in your mind for days.



    Minor Health Issues – Dealing with ongoing but minor health issues like a slight headache, back pain, or seasonal allergies can be a constant, low-level irritation.

    Solution: Plan day accordingly. Take any doctor recommended medications or supplements. Let people know if you’re having an especially bad day, so you may be more cranky than usual.



    Negative Personalities – People with negative personalities who constantly nitpick, complain, and talk about problems too much can be draining to be around for extended periods of time.

    Solution: We’re influenced by the people we choose to be around through emotional contagion and network effects. If those you spend time around tend to bring out the worst in you, it may be time to find a new group of friends or environment.



    Long Lines and Wait Times – Waiting in long lines at the grocery store, DMV, or for public transportation can be a persistent and annoying part of daily life.

    Solution: If possible, go to places during times of the day/week when you know they are less busy. Check to see real-time traffic on Google and plan accordingly. Consider getting groceries delivered.



    Tech Glitches – Regularly experiencing minor technical problems with gadgets, such as a phone that frequently freezes or a laptop with a temperamental battery, can be very frustrating.

    Solution: When possible, fix or replace faulty tech that causes daily errors and frustrations. For awhile my keyboard had a couple broken keys, and it took me far too long to finally get a new one that operated way smoother.



    Spam Calls and Emails – Receiving numerous unwanted telemarketing calls or spam emails can interrupt daily activities and become a persistent nuisance.

    Solution: Immediately block and remove all spam numbers and emails. Set up caller ID, email filters, and other methods to block spam and advertisements from reaching you.



    Misplaced Items – Frequently losing keys, glasses, or other essential items can create a recurring source of irritation and delay.

    Solution: Dedicate a single place for certain items. Don’t take them off your person unless you are placing the item in its designated spot.



    Household Chores – Small but recurring tasks like taking out the trash, doing the dishes, or folding laundry can feel like never-ending, nagging obligations.

    Solution: Get small and easy tasks out of the way early and often. Learn the right mindset for doing things you don’t like, including listening to music or watching TV while doing something boring or tedious.


    Repetitive Noises – Ongoing construction noise, a neighbor’s loud music, or people talking loudly can be minor disturbances that cumulatively cause significant discomfort and distraction.

    Solution: When possible, block out unwanted noise with headphones, music, or white noise. Find ways to eliminate distractions by changing your environment.



    Traffic Jams – Regularly encountering heavy traffic during commutes can be a daily irritant that wastes time and increases stress levels.

    Solution: Do some research and find the best and fastest routes during certain times of the day. Have plenty of music or entertaining podcasts you can listen to if you get stuck in traffic.



    Uncomfortable Room Temperature – Hot and humid temperatures can make us feel tired and lethargic, hurting our ability to concentrate and get work done.

    Solution: Use fans and air conditioner to cool down. Open windows for ventilation. Wear light and breathable clothing. Stay hydrated and drink plenty of water.



    Constant Notifications – Continuous alerts and notifications from apps, emails, or social media can disrupt concentration and productivity, becoming a persistent annoyance throughout the day.

    Solution: Block or mute ALL notifications that aren’t urgent (texts/calls from family or friends). Create a digital environment that doesn’t have you on hyper alert 24/7.

    Removing the “Pebble in Your Shoe”

    In general, identifying and removing the pebbles in your shoe can make your life a whole lot easier. Here are core principles to keep in mind:

    • Identify the Issue Early – Recognize and acknowledge the small issue that’s causing the discomfort. This requires paying extra attention to your environment and how it influences your mental state. A less mindful person may be in a state of constant annoyance but not able to pinpoint the source of it. Try to be more aware of shifts in your mood and what spurs them.
    • Take Action – Take steps to address and resolve the issue as soon as possible. Often the sooner you take measures to correct something, the easier it will be to fix. This could mean having a conversation with a colleague, fixing a technical problem as soon as you spot it, or getting a quick chore out of the way as soon as you remember it.
    • Prevent Recurrence – Implement measures to prevent similar issues from arising in the future, such as setting up a more ergonomic workspace, creating healthy boundaries at work or home, scheduling daily chores and regular maintenance checks, or planning your day around avoidable inconveniences.

    Remember that pebbles can take many forms which aren’t mentioned here. Take the time to step back, reflect, and ask yourself, “What are the pebbles in my shoe that can be removed?”

    Conclusion

    Of course, life can be annoying and we can’t always remove every single pebble.

    Certain problems, frustrations, and stressors are just a part of everyday life – a nosy coworker, a loud neighborhood, reporting for jury duty, or the minor inconveniences of daily chores and responsibilities.

    When you can’t control something, try to accept it with grace. After difficult days, feel free to go back to your comfort zone to recharge yourself.

    The key lesson behind the “remove the pebble” philosophy isn’t that life should always be a cakewalk, but that we shouldn’t make life any harder than it needs to be.


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    Steven Handel

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  • Social Anxiety Hierarchy Worksheet (PDF)

    Social Anxiety Hierarchy Worksheet (PDF)

    Conquer your social fears one step at a time by climbing up your “Anxiety Hierarchy.” Here’s a simple and powerful worksheet to get you started.

    Download:

    Social Anxiety Hierarchy Worksheet (PDF)

    Additional tools and resources

    This worksheet mentions several mental tools and relaxation techniques that are essential for making the most of your anxiety hierarchy. Here are links to learn more about each one.

    Mental Tools:

    Relaxation Techniques:

    Further Reading:


    Check out more self-improvement worksheets here!

    Steven Handel

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  • Staying Within Your Comfort Zone Can Kill Your Business — Here’s Why. | Entrepreneur

    Staying Within Your Comfort Zone Can Kill Your Business — Here’s Why. | Entrepreneur

    Opinions expressed by Entrepreneur contributors are their own.

    Every founder must step outside their comfort zone to be successful. I’ve never met a founder for whom that isn’t true — but it’s hard. We all have insecurities, bringing a certain level of imposter syndrome to the table. Those deeply personal struggles can cause us to gravitate to what we’re good at, what we know, and what feels safe — even when it’s not what our businesses need at that time.

    So, how can leaders get out of that box? It’s not about gaining competency, although that is an undeniably important step. It’s about understanding where, how, and why they’re avoiding what’s uncomfortable. Self-discovery is the beginning of the journey to success.

    Getting there is almost never easy. But with better self-awareness can come deliberate habit-breaking, which helps your business strategy and your effectiveness as a leader.

    Related: Why Self-Reflection and Self-Awareness Are Vital Skills for Any Entrepreneur

    Your first instinct is often wrong

    In times of crisis, we revert to what we’re great at. The founder who’s great at fundraising says, “I’m going to raise more money.” The founder who’s great at engineering says, “I’m going to release a new feature.” But often, collapsing into default isn’t helpful. The odds of your superpower being the optimal next step at any given time are low.

    I know a founder who’s unbelievably good at sales. His default is to go out and sell because more sales means increased revenue. But as issues at his company arose, more revenue wasn’t the answer — the product just wasn’t good enough.

    He had to analyze data on what was actually happening and consider the relationship that existed after the sale was made. He realized the best thing for his business was to temporarily stop selling. That was uncomfortable for him because it halted momentum, forcing him to learn new skills. But it allowed the team to fix the underlying problems, which put them on track to build a sustainable business.

    All founders must look at their business and themselves objectively. Even though founders have to be good at many different things, nobody is good at everything. In the same way that leaders plan company strategy, they need to plan personal strategy. If leaders aren’t methodical, they end up doing only what they’re good at, plus random tasks that come across their desks each day.

    Founders have to manage the business they have, not the business they want. You’ll inevitably have objectives that aren’t in your wheelhouse, but you must face those tasks to succeed. Part of good management requires leaders to acknowledge their management style — and understand where and when that needs to evolve. I tend to be a raw, demonstrative, talkative person. Sometimes, that works. But there are times when I need to find a style that doesn’t feel as natural but is necessary to build the partnership.

    Related: How to be an Adaptable Leader and Use Change to Your Advantage

    Creating an environment that encourages change

    If founders want to push their teams to get outside of their comfort zones, they must lead by example. It’s about encouraging people to be deliberate. What do they need to do today? What resources are necessary for those things to happen? An eat-the-frog mentality is helpful here: If people spend the first 30 minutes of their day doing what makes them uncomfortable, they get a positive feedback loop from knowing they accomplished the worst of it and can spend the rest of their day on tasks they enjoy.

    Getting 360-degree feedback matters, too. People will tell leaders if they’re stuck. They can help founders get to the root of why they’re uncomfortable with specific tasks. Open communication will improve leadership accountability so founders don’t slip back into old habits. But leaders have to give their team space to be open. Otherwise, people won’t feel like they can bring anything new to the conversation.

    Related: 3 Reasons You Should Have Difficult Conversations Now

    A System of Personal Growth

    Most founders set aside time to conduct performance reviews. But they typically don’t set aside time to evaluate themselves as humans on the job. Founders need to intentionally allocate time to evaluate what the business needs their ever-changing job to be.

    Founders need to authentically look at their performance to find what they’re avoiding and how to start facing it. Start by asking your direct reports and board members: “What do you think makes me uncomfortable? What are three things I’m avoiding?” It is a tough conversation because the answer is deeply personal and often isn’t a work issue but one that will help you in business and life.

    Leaders can ask themselves questions to evaluate themselves during the time they’ve set aside:

    • Did I do my best to set and make progress toward clear goals?
    • Is what I’m supposed to be doing matching what I’m really doing?
    • What am I doing more of than I should?
    • Did I do my best to find meaning?
    • Did I do my best to cultivate relationships?

    Clear goals shape the questions leaders will ask themselves. They also keep leaders from drifting. More than aptitude, the ability to not drift is a primary difference between high-performers and those who merely do okay.

    Lastly, although everyone can have a stellar day, no one will be able to put 100% of themselves into everything. That’s why leaders should frame their questions like “Did I do my best.” It’s impossible to be perfect, so the goal should be to do the best they can with what they’ve got. Work on improving, but be gentle with yourself. Founder life is hard enough.

    Embracing discomfort is a challenge, but the rewards are excellent

    Founders usually feel uneasy when they step outside of their comfort zone. But failing to face what they’re avoiding can restrict the feedback they need and give them a false sense of what’s going on. That false sense can have a massive negative impact on virtually everything, including employees and vendors.

    We need discomfort to grow as entrepreneurs. So, if founders find themselves feeling uneasy but don’t run, it’s a good sign they have what it takes to excel. With consistent self-awareness and bravery, they’ll lead themselves and their teams to an inevitable win.

    Jonah Midanik

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  • How to Expand Your Comfort Zone and Create a Life You Really Love | Entrepreneur

    How to Expand Your Comfort Zone and Create a Life You Really Love | Entrepreneur

    When Kristen Butler was a kid, she says she felt a sense of responsibility to succeed because her family was on welfare and struggling financially. The oldest of four kids, she was an ambitious seven-year-old who often took on leadership roles, whether that meant taking care of her siblings or selling jewelry to make money. “When I was little, I told myself I didn’t want to be poor.”

    Her passion for writing emerged at an early age, and she aspired to write a book. When she was in third grade, her teacher told her she would never accomplish that goal, which motivated Butler even more. Years later, a supportive journalism teacher in high school helped to ignite her passion for writing and that encouraged her to pursue a degree in journalism.

    Despite her initial success in college, Butler eventually experienced burnout and decided to drop out. Rather than give up, she used her passion for writing and her entrepreneurial spirit to start her own business out of her apartment. Her first venture was an eBay shop, which she built through hard work and determination.

    One day she realized the key to feeling good was having a positive mindset and she started her company, Power of Positivity. 14 years and more than 30,000 pieces of content later, Butler has a following of more than 56 million people across her social channels and her 3 Minute Positivity Journal sold 100,000 copies.

    Over the years, Butler says she’s learned that success is not about stepping outside of your comfort zone, but rather about being true to yourself and pursuing your passions and that inspired her to write her first book The Comfort Zone: Create a Life You Really Love with Less Stress and More Flow. Through her journey, Butler has learned that success is not about conforming to the expectations of others, but rather about following one’s own path and pursuing one’s passions with determination and dedication.

    She sat down with Jessica Abo to talk about her new book, how you can realize your own potential, and shared the steps you can take to expand your comfort zone.

    Jessica Abo

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  • 7 Steps to Push Your Career Beyond Your Comfort Zone

    7 Steps to Push Your Career Beyond Your Comfort Zone

    Opinions expressed by Entrepreneur contributors are their own.

    A career is something you build on small successes and failures. But if you want to push your profession beyond your comfort zone, you will need a backup plan. Becoming successful in your work requires you to do what others cannot or will not do. With the simple, concrete steps below, you can push yourself into career-launch mode and see massive returns. These steps include taking calculated risks, learning from mistakes and embracing the unknown. Let’s discuss each of them in detail:

    1. Get comfortable being uncomfortable

    Instead of fearing discomfort, you should embrace it. The more often you do something new and out of your comfort zone, the more comfortable you will become with doing that thing.

    This will lead to an increase in confidence. The more confident you are, the easier it will be to do things outside your everyday routine. You will start seeking opportunities to stretch yourself or take on additional responsibility because you know that even though these things may make you uncomfortable, they are another way for your profession to grow.

    You will also inevitably get better at whatever makes someone uncomfortable — whether it is public speaking or managing other people — and this makes those hours spent practicing worthwhile. The knowledge gained through experience sets a foundation for future success in any field.

    Related: Get Out of Your Comfort Zone, Take Risks and Run With the Big Dogs

    2. Take risks but minimize risks as much as you can

    The best way to truly learn is by doing. The only way you are capable of doing that is by letting go of your fear. Take calculated risks, but make sure the odds are in your favor. The crucial decision is knowing when to take a chance and when not to. Here are some tips to help you minimize risk as much as possible:

    • List all of the things that could go wrong if you do not take a chance (or if you do). How will it affect your life? Your career? What are some potential consequences? If this is not worth risking everything on, it is not important enough.

    • Identify what might happen if something goes right with this project or idea — how will it help your profession? Will it lead to more opportunities down the road? Does this have long-term benefits for yourself or others around you? Does this have short-term benefits for yourself or others around you?

    3. Be prepared to venture into the unknown

    The only way to be prepared for these situations is by experiencing new challenges. Try something new every day so that when an opportunity arises where you need to venture into the unknown, it will not seem like such a big deal.

    The more comfortable you become with stepping out on your own, going against norms or doing whatever it takes, it will not feel scary because now you have experience using those tools and honing those skills in other areas.

    4. Learn from your mistakes, and move on

    Many say that failure is the best teacher, but what they do not tell is the best way to learn how to fail better next time. If you are constantly trying new things, pushing yourself beyond your comfort zone and making mistakes along the way (as long as they are not too costly), then there is no way for you not to improve — and fast.

    Related: The Most Important Career Lessons Are the Ones You Learn From Your Mistakes

    5. Do not let what others think of you limit your success

    It is easy to get stuck in the opinions of others, but this can stop you from making good decisions. If someone is telling you not to do something, and they do not have a good reason, then ignore them. What is important is your own opinion and what feels suitable for you. People may have told you that something was impossible or would not work out, but if the situation suits your ambitions and goals — go for it.

    6. Put yourself out there

    If you want to be successful, put yourself out there. This means taking on new projects and responsibilities that can help you grow in your profession. When you put yourself out there, you learn more about yourself, what motivates you and what your strengths are. You also know more about what kinds of projects or responsibilities make you uncomfortable or nervous.

    By identifying these areas of weakness, you can figure out how to improve them. When future opportunities that require this skill set (or lack thereof) come around, they will seem manageable.

    7. Dream big, then work toward making it happen

    When you are dreaming big, you must be prepared to take risks and venture into the unknown. However, this does not mean you have to go all in with no plan to recover if things go wrong (as they inevitably do).

    When planning for success, keep these things in mind:

    • Be prepared for failure: Think about what could happen if your plan fails, and work through those scenarios so that you know what steps you would need to take next.

    • Take small steps at first: Start small, and take one action at a time until you get closer to achieving your goal. Then move on until you meet your goal.

    Related: How To Achieve Meaningful Career Advancement

    Push yourself beyond your comfort zone to rise in your career. You may think you need to make the right move when you take risks, but the truth is that if you do not go out of your comfort zone, how will anything ever change? Pushing yourself out of your convenience zone can help you grow professionally and personally by helping build confidence, courage and strength. It will also help develop resilience, an essential quality for success in any field.

    Steve Taplin

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  • Why You Should Apply Pressure on Yourself to Succeed

    Why You Should Apply Pressure on Yourself to Succeed

    Opinions expressed by Entrepreneur contributors are their own.

    When we think about feeling “pressured,” the immediate connotation is usually a negative one. Understandably so — if given a choice, many would opt not to feel pressure in any situation; it’s not an exceptionally comfortable emotion. Nonetheless, it can be helpful in all facets of life, especially regarding your career journey.

    Historian Thomas Carlyle famously said, “no pressure, no diamonds,” indicating that coal cannot achieve its true potential of becoming a diamond without it. Similarly, the correct dose of pressure will help you achieve your goals when you know how to wield it and handle it in a healthy way that doesn’t detract from your overall well-being.

    Related: 5 Habits Every CEO Should Avoid to Be a Truly Remarkable Leader

    1. Character over comfort

    To an extent, it is a choice. You can go through life prioritizing short-term comfort and avoiding situations that bring a high level of pressure. Still, it probably won’t be a very fulfilling experience. It’s natural to prefer easy and comfortable situations — it’s only human. Unfortunately, you’ll have to endure and welcome the more challenging experiences to spur character development and growth.

    Without the moments that push us, we stay stagnant, and forcing yourself to work through the discomfort does your future self an excellent service. Think back on an outstanding achievement — a widely-known, historical example or something personal that has happened in your own life. To the best of your knowledge, would that goal have been attained or that milestone reached without a level of discomfort and pressure?

    When I think about the moments in my life where I’ve felt most proud of myself or come to the most rewarding outcome, not one of them was able to happen without hard work leading up to it. I’ve never regretted putting myself in a position under pressure, and I will continue to do so whenever the opportunity arises.

    Related: 5 Ways to Become a Top Performer at Any Company

    2. Training the muscle

    As with so many things, working through pressure gets easier with practice. It’s like a muscle or a skill — you have to train it to strengthen it. No one is walking into the weight room for the first time and squatting with 400 pounds, nor would it be recommended. Without training, you’re only going to hurt yourself.

    There’s a reason Lionel Messi is consistently chosen to take penalty kicks; he’s taken so many before and has found a way to be comfortable and successful through what’s arguably the most pressure-inducing moment of the game. He’s been put in the situation before and risen to the challenge repeatedly in a way other players haven’t mastered yet.

    If you can find a way to embrace the moments when it feels like the pressure is closing in, it will get easier the more often it happens. Continually putting yourself in an uncomfortable position will only serve you in the long run, particularly because as you progress and grow, so will the frequency of those moments. It’s a cliché, but a true one: with great reward comes great responsibility, and as you achieve more or attain success, you’ll need that strengthened muscle to deal with times of heightened pressure.

    Related: A 4-Step Guide to Facing Failure and Getting Back Up

    3. Managing pressure

    If you are someone who experiences a high level of pressure regularly, chances are that you’re also consistently trying to do better in most facets of life — the two tend to go hand-in-hand. Even when you lean into the positive side of it, you’ll still need to find a way of managing that pressure.

    Different people have different strategies, but something I’ve found crucial is recognizing the adrenaline that comes with the feeling of pressure. On a physical level, the fear you might feel during those moments is not all that different from the feeling you get when you’re excited, like climbing the highest point of a rollercoaster. The trick is channeling that adrenaline towards the latter and using it to fuel excitement rather than fear. Think about what could go right rather than what could go wrong, or if that proves too difficult, let yourself think about what could go wrong and walk yourself through it anyway to feel more prepared.

    One strategy could be tapping into a friend with complementary strengths. I could be asked to jump out of a plane tomorrow and not think twice about it, but if you asked me to strap on an oxygen tank and go scuba diving, the “yes” isn’t going to come to me as quickly. Having a friend who might be terrified of heights but feels at home in the water would be the perfect match because we can push each other and relieve some of the pressure the other might be feeling.

    Inevitably, the best way to manage pressure is to become comfortable with the physical feelings it invokes, but these strategies can be of tremendous help before you get there.

    If you’re having trouble reaching a true feeling of comfort, viewing pressure through the lens of privilege can be incredibly helpful. Billie Jean King wrote an entire book on the subject where she said, “Pressure is a privilege—it only comes to those who earn it.” The privilege and opportunity of feeling the pressure to compete and perform is not one that everybody experiences. That fact alone can, at times, make it easier to handle. When advancing feels difficult, know that it’s supposed to feel that way, but it doesn’t have to stop you from using every tool in your arsenal. If you can take command of the situations that cause that good pressure rather than shy away from it, you will ultimately find success in a way that feels even more rewarding.

    Ryan McGrath

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