Black Employees Face Backlash From White Managers When They Self-Promote At Work

The classic career advice many of us hear is: “The work does not speak for itself. You need to make sure others know about it, too.“

But recent research complicates the suggestion that everyone should advocate for themselves by promoting their own accomplishments.

A 2022 study published in the Journal of Applied Psychology surveyed a racially diverse and stratified sample of professionals, all from a large global financial institution and who all had white managers. Employees answered a survey about their self-promotional behavior with prompts such as “I talk proudly about my contributions or education with others at [company name],” and a group of management researchers used manager surveys and human resources information to see how supervisors rated the employees’ performance.

The researchers found that although white, Asian and Latinx employees received higher job ratings when they talked more about their contributions and accomplishments, Black employees were penalised by white managers for doing the same thing. Black employees who rated themselves highly on self-promotion received lower ratings of their job performance and assessments of their fit with the organisation.

In other words, self-promoting at work benefited white, Asian and Latinx employees while it had negative consequences for Black colleagues.

What explains this racial bias? The researchers think that white supervisors could be holding negative stereotypes of lower job competence against their Black employees while other racial groups were not dealing with the same thing.

As a result, when Black employees excel and communicate their accomplishments, strengths and contributions, their white managers see this as something that goes against their stereotypes of Black employees’ competence and skills.

“When managers perceive the violation of their stereotypical ‘norm’ of Black employees, they feel uneasy and thus react negatively,” said Jiaqing Sun, an assistant professor in the London School of Economics’ department of management, and a co-author of the study.

“The unique bias revealed in our study is more likely to happen in [occupations] highly emphasising competence, education, and skills, and also with a low representation of Black employees, such as financial banking, high technology and higher education,” Sun told HuffPost via email.

“It’s really not you, it’s them.”

– Career coach Ebony Joyce

The study controlled for employees’ education levels, tenure at the company, length of time in their current position and how long they had worked with their direct manager to “really try to isolate the extent to which self-promotion is positively impacting performance ratings,” said Sandy Wayne, a management professor at the University of Illinois at Chicago and the lead author of the study.

“What we did find was that African Americans, controlling all those other potential predictors of performance ratings, were getting lower ratings than other groups when they engaged in higher levels of self-promotion.”

Black employees can find sponsors to advocate on their behalf, but this is not their problem to fix.

Career coach and diversity consultant Ebony Joyce said the study’s findings resonated with her experience as a Black professional and with what she has seen with clients.

We’re faced with this double-edged sword. You’re taught to do the work, put your head down and your work will speak for itself,” she said. “And you notice after a while that everyone is getting promoted around you. And you’re like, ‘I’m doing the work. What do I need to do?’ And then when it comes to advocating for yourself, that doesn’t work, either.”

Joyce said she has worked with many Black clients in this situation who wonder if there is another certification or degree that they need to get to be promoted. To them, Joyce advises, “You already have the education and the expertise and everything that you need already. You are just not supported within the organisation that you are in.”

If you’re a Black employee looking to stay within your organisation, it can help to find a sponsor at your company, outside of your direct manager, who can speak up on your behalf. As Morgan Stanley senior client adviser Carla Harris put it in a TED talk, a sponsor is someone, usually within your same company, who is not just going to speak positively about you but will be willing to spend “their valuable political and social capital on you” and “has the power to get it — whatever it is for you — to get it done behind closed doors.”

Wayne said it is also critical for Black employees “to track and to maintain documentation on areas in which you have excelled and accomplished a great deal, so almost more objective indices of one’s competence and performance, rather than just communicating that yourself to your manager.”

But in many cases, the best option is to leave.

This is what Joyce said she did when she experienced this trap of self-promotion. At her then-job, she noticed people she started with the same day were getting promoted while she was not. Joyce would do the things being asked of her in performance reviews and would go to leadership and human resources with documentation, but she still saw no change and continued to watch less-experienced co-workers advance.

“[I was] getting overlooked to where it was really a slap in the face and almost, I felt like, an embarrassment to me, as to ‘What am I not doing?’” she said. “After, I think, year three of not being promoted, I had decided to leave the organisation, which was the best thing for me. And the next place that I chose to work was for a manager who looked like me.”

For Black employees who do exit unsupportive companies, Joyce advises them to look at the turnover of diverse staff and the representation in leadership of places they want to work at next to lower the chances of the situation happening again.

Ultimately, however, the burden should not be on Black employees to deal with their white managers’ bad managing. Instead, it is the organisation’s responsibility to rectify the problem.

“The backlash toward Black employees’ self-promotion only exists when the manager holds a negative competence-related stereotype, so the most direct method to mitigate the bias is to mitigate the stereotypes,” Sun said. “This is, of course, not an easy job, but it is organisations’ responsibility and the only pathway to create an equitable workplace.”

Or, as Joyce put it, “This is one of those cases where it’s really not you, it’s them.”

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January Is Notorious For Job Layoffs. Here’s To Manage The Anxiety

January marks the start of a new year and many fresh beginnings – but it also kickstarts a grim month of layoffs.

In the first week of January alone, Amazon, Vimeo and Salesforce disclosed plans for mass layoffs. In a letter to employees, Salesforce CEO Marc Benioff said the company is cutting 10% of its workforce, explaining it had “hired too many people leading into this economic downturn we’re now facing.”

Over the last 10 years, January has been on average one of the most common months for layoffs, according to the US Bureau of Labor Statistics data. The reason is largely calendar-driven, experts say.

“We often see quite a bit of layoffs in January,” says Sarah Rodehorst, co-founder of Onwards HR, a company that helps businesses conduct layoffs.

“As they analyse their data from the last year, what budgets they have going forward, they really are planning strategies for the year, so there’s often a lot of restructures, reorganisations.”

Rodehorst says she is seeing an uptick in layoffs for the tech, retail, banking and insurance industries in the new year. If a company in those fields hasn’t made an announcement, she says, “chances are there is some planning happening.”

Another reason could be that many bonuses are typically awarded in January, too. “That’s a time when you also give bonuses, and so if you are trying to be mindful and not particularly ethical about who gets those and how much they get, some companies may try to take advantage of this” and lay off eligible employees instead of giving them their bonus, says Sandra Sucher, a professor of management at Harvard Business School who has researched layoffs.

If you’re worried about losing your job this month, that can send you into a spiral of panic and deep anxiety. Take a deep breath and plan accordingly. Here’s how to deal if you know or suspect a layoff is coming.

Recognise first that these intense feelings are totally normal

Losing a job is among the most psychologically stressful things we ever go through. One study asked 112 professionals to do a retrospective checklist of their most stressful life events, and losing a job as head of the household ranked above divorce, hospitalisation due to illness or injury and the death of a close friend.

Something that can help alleviate the anxiety? Focusing on what you can control instead of worrying about whether you will be laid off on some uncertain date. The decision to lay you off may have already been made weeks ago, so Gregory Tall, a workshop facilitator who coaches managers, does not recommend “working your tail off” in an attempt to be spared.

If you have heard rumours about layoffs coming, Tall instead advises assuming that you will be laid off and planning for that future. “It’s easier to cease all preparations than to begin all preparations if you don’t,” he points out.

Calculate your finances and document what you want to save now. This is the time to calculate and save for your emergency fund. Tall says to ask yourself, “Am I immediately in trouble? Because if so, I need to think right now about how to generate income.”

And while you have a job, save client testimonials and past performance evaluations that will aid you in a future job hunt. If you believe you may lose your job for discriminatory reasons, legal experts advise documenting everything now so that if you are suddenly let go, you can be prepared to take your evidence to a lawyer.

Reflect on what you’re good at and what you want to be good at. Losing a job can also be a time to reset and do a career pivot. If you do not know what you want to do next, Sucher recommends take a week or two to note which company stories interest you, what industries they are in, and what it is about them that interested you.

And if you have trusted colleagues, try asking them about your strengths. When she was contemplating a career move from Fidelity Investments to the faculty at Harvard Business School, Sucher says she asked trusted co-workers, “What was I good at?” to get insights that were helpful and sometimes surprising.

This exercise can also be a much-needed boost to your confidence.

“If you do get laid off, that is an assault to your ego,” Sucher says, noting that questions of “Why was I chosen when they weren’t?” are painful, regardless of how quickly you find your next job. “The people who do best at recovering from layoffs are people – and this is demonstrated from research – who have a positive mindset and they don’t blame themselves for the fact that they got laid off.“

See it as an opportunity to job-hunt. Although January is a month with heavy layoffs, it’s also a month where you are more likely to get a new job, too. Rodehorst says it’s the month where companies make the most new hires.

“A company that may be having layoffs may also be hiring in other areas,” she says, adding later that, “It’s the month with the highest level of change. The hiring and firing side, just as companies look to restructure their organisation and plan for the future.”

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How To Pull Off A Therapy Session In The Middle Of Your Workday

Just as you take care of your physical health, therapy is an important aspect of taking care of your mental health. Making a therapy appointment can be a tricky task, especially if your therapist’s schedule overlaps with your workday.

It’s normal to experience a range of intense emotions following your therapy session. Understand that it may seem tough to transition back to work if you’re feeling emotionally and mentally drained. There are also a few ways to make going about your to-do list a little easier post-session.

If you plan to schedule your appointment during work hours, aim for a day when your workload may be lighter and you can work from home, if possible. Moreover, try to block some additional “transition time” in your schedule for after the visit, says Katie Duke, a nurse practitioner on the health care advisory board of the Figs clothing company in Santa Monica, California.

If you have the appointment on a busier workday, it is also helpful to inform your therapist if there are any important meetings that are happening after the session so that the therapist can also be mindful about tailoring what is talked about in the visit, says Alyssa Mancao, a therapist and founder of Alyssa Marie Wellness in Los Angeles.

Mancao also recommends being aware of time so you can spend the last 10 minutes of the visit on coping techniques to transition back to “work mode.”

And if you need a little extra help beyond that, here are a few expert-approved tips on how to pull yourself together after therapy if your appointment is during work:

Go for a walk

Mancao recommends going for a 15-minute walk after your therapy session to help calm your nervous system and transition your mind from being in “therapy mode.”

Take some time to get some fresh air and go for a walk outside or make a few rounds in your office building, if possible.

Try a quick breathing exercise

Deep breathing is a practice that helps cultivate mindfulness, aka. the ability to be present. Mindfulness can help calm your busy mind, improve your mood and reduce any stress you may be experiencing.

“Taking slow, controlled breaths that engage the diaphragm sends signals to our brain to evoke calmness and relaxation,” says Andrea Elkon, a psychologist with Best Within You Therapy & Wellness, based in Atlanta.

She recommends trying the following diaphragmatic breathing practice:

  • Aim to count to at least four as you inhale, imagining your diaphragm as a balloon filling with air
  • Exhale for at least another four counts, releasing all of the air
Taking a moment to unwind after your workday therapy session will help you better jump back into your tasks.

Westend61 via Getty Images

Taking a moment to unwind after your workday therapy session will help you better jump back into your tasks.

Give yourself a little pep talk

If you’re feeling especially overwhelmed or drained after your therapy session, understand that it is completely OK to feel this way. Don’t be too hard on yourself. Don’t let your inner voice criticise you.

“Instead, remind yourself that seeing a therapist is one of the best investments you can make for your mental health and well-being. Shift your focus on how seeking therapy has made a positive difference in your life,” Duke says.

Engage your senses with a distraction

When you focus on your senses in the present, it will shift your attention away from the painful memories and emotions that therapy might trigger, Elkon says.

To engage your senses, try activities like colouring, rubbing lotion on your hands, playing with a fidget toy or drinking a cup of hot tea or a very cold drink.

Nourish yourself with a snack

If you scheduled a therapy appointment during your workday, make sure to have a snack and water on hand after the session.

“Your body will likely have a stress response to the therapy session, leaving you feeling depleted, and having a healthy snack with some water is a way to nourish yourself,” says Kristin Meekhof, a therapist and author of A Widow’s Guide to Healing.

Jump into your to-do list or plan an event

It may be comforting to feel in control by tackling some items you’ve been putting off.

“Engaging in some sort of task that involves your thinking or planning brain will quiet the emotion centres and help you feel centred in the moment,” says Neha Chaudhary, a psychiatrist and chief medical officer of BeMe Health, a mobile mental health platform.

Chaudhary recommends drafting an email to someone at work (but not sending it!), writing down a grocery list or meal plan for the week, or thinking about the next place you want to travel and what activities you would do there.

Take it slow when going back to work

It’s normal to feel like you need to occupy your mind with work-related things immediately after your therapy appointment. However, be sure to not ignore any emotions you may be feeling.

Take slow steps as you start completing your work duties, and keep a journal handy to write down any of your thoughts and feelings as they come, says Regine Muradian, a psychologist based in California.

“Give yourself some grace, and remind yourself that you don’t need to finish everything today,” she says.

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My Christmas Doesn’t Look Like Your Christmas

With our quirks and personal traditions, no two Christmases are the same. And – at the risk of sounding like a cheesy Christmas ad – that’s what makes the holidays so special.

Ahead of this year’s festivities, we asked readers across the country to share what they’ll be doing come Christmas day.

Some of you are heading to church, others to the pool. Some are looking forward to family time, others will kick back with friends – or cats. And the food? If you’re uninspired by traditional turkey fare, how does cottage pie, chicken Kyiv, or a Zimbabwean feast sound?

However you’re spending the day, have a happy one.

‘I’m a working Santa, Christmas is my day off’

Michael Facherty, who’s 71 and based in Caversham, and has played the role of Father Christmas for nearly 40 years. On December 25th he’ll be having a well-deserved break.

Michael Facherty

“In the run up to Christmas a working Santa has many jobs. Among them is recording videos for clients, this year including a charity pop single, various corporate jobs including parties, and grottos. My favourite this year was being Santa on Hobbs of Henley Santa Cruises. Work with individual families includes Zoom calls and home visits.

“I often have a charity visit on Christmas Day but not this year, so I’ll have a lie in. The day starts with some presents and then I have my special Christmas lunch. My wife and son are vegans, but Matt makes me cottage pie with steak mince as a special treat. I’ll watch the Richard Attenborough version of Miracle on 34th Street at some point during the day. Boxing Day is my favourite day, because our grandchildren visit us.”

‘My British friends are now family.’

Nishtha Goel, the founder of sustainable brand Unnaaty, is 32 and based in London. She’ll be spending her fourth Christmas in the UK with friends, who she calls her “chosen family”.

Nishtha Goel

“I am from India and have been living in the UK since 2018. I don’t have any family here, but have found a friend who is my chosen family and since 2019 it is has become a tradition that I spend Christmas at her place, with a few other friends. What could have been a lonely day is not, because my British friends are now family.

“I am a vegetarian so, while my friends enjoy turkey, they are thoughtful enough to cook a separate vegetarian meal for me, which includes vegetarian stuffing, peas, carrots, Brussel sprouts, to name a few things. I enjoy every bit of the traditional Christmas dinner, it is such a beautiful way of bringing families together.

“My favourite part of the day is late evening, when we play silly board/card games and just have a relaxed time with each other, full of smiles and laughter.”

‘It is my favourite park run of the year.’

Robin Barwick, aged 50, is the event director Royal Tunbridge Wells parkrun. On Christmas day he’ll be helping 200-300 runners start the day in high spirits.

Robin Barwick

“I will be run director at RTW parkrun this Christmas morning, for what has become one of our best attended fixtures. It is my favourite parkrun of the year.
Between 200 and 300 runners and walkers are likely to show up for our 9am start, along with around 35 volunteers.

“Christmas morning parkruns have a special atmosphere. Many come in
festive fancy dress, with anything from reindeer headbands, elf costumes, the full Father Christmas outfit or maybe a Christmas tree disguise.

“Runners can take the 5k run competitively if they want to but on Christmas Day most people treat it as an opportunity to get some fresh air and exercise with friends and family without worrying about their finish time. It is a very social occasion and as our cafe in Dunorlan Park will be closed many will bring their own refreshments to enjoy after their run. They are not always alcohol-free.”

‘I’ll sleep the whole way through Christmas day’

Marlene Bayuga, 59, lives in Morden, Surrey and works as a Marie Curie healthcare assistant in the community covering Southwest London and sometimes Kent.

Healthcare assistant Marlene Bayuga.

Marie Curie

Healthcare assistant Marlene Bayuga.

“This Christmas I will be working throughout the night from 10pm until 7am. On Christmas day I will sleep during the daytime, and I will go for Christmas supper at my brother’s house, where we have roast turkey with all the trimmings. Then I will leave at 9pm to go to work and I will bring a mince pie and some Christmas pudding with me!

“When I arrive to my patients’ house I greet them with Christmas greetings and reassure their family that their loved one will be cared for, monitored, and supported during the night so that they can have a restful sleep. It can reassure them to know that someone is there with their loved one, so they won’t be alone overnight.

“I work during Christmas because someone in the community will always need my care at the end of their life, and because everyone deserves to have a good end of life experiences, both patients and their families. My family completely support and understand this. I know I’m there to give light during what can be a really difficult time for them.”

‘We go to church to celebrate Jesus’ birthday’

Nicole Bateman, 34 from Bournemouth, is a mum of two, author and owner of A Box Full of Joy. She’ll be celebrating Christmas by attending church and spending time with her family.

Nicole Bateman

“We start the day with the kids coming into our bed to open their stockings, then we have gammon and eggs with orange juice for breakfast and then open our presents under the Christmas tree.

“We then go to our church to celebrate Jesus’ birthday and then head over to grandparents for Christmas lunch, then a walk after that.

“I have a daughter who is three and a son who is six, and my son has epilepsy. He was diagnosed in July 2020 and has yet to find a medication to control his seizures. Last Christmas, he had five seizures over the four-day period, so by keeping to familiar things (like waking up at our house and going to our church like we do on a normal Sunday) it keeps some routine and stability to the day, which hopefully limits seizures.

“Christmas time can sometimes cause sensory overload and seizures for our boy, so we have to get the balance between too exciting (excitement is one of his seizure triggers) but then still making it a fun day.”

‘I’m solo cat-sitting – and I can’t wait’

Charlotte Lingard, who’s 34 and based in Kent, is looking forward to spending Christmas with some feline friends.

Charlotte Lingard and two of the cats she's looked after this year.

Charlotte Lingard

Charlotte Lingard and two of the cats she’s looked after this year.

“I will be cat-sitting a cat called Lola in Blackheath over Christmas for a couple who are abroad for the Christmas holidays.

“I plan to spend my day eating all the festive party foods I enjoy, cuddling Lola and making sure she is spoiled; also exploring Blackheath and Greenwich, as it is not an area of London I am familiar with, but I have heard a lot of nice things about it.

“I have been doing cat-sitting on and off for nearly a year now. It started when my flat did not allow pets, and I was missing feline company whilst working remotely. I use two websites to find and apply for cat sits, I have had five star reviews so far.

“I am completely happy in my own company, so I am looking forward to it!”

‘I swim then cook the kids’ favourite: Chicken Kyiv’

Sue Bordley, who’s 51 and from the Wirral, writes swimming-related books and will be heading the pool for her daily dip on Christmas morning.

Sue Bordley

“On Christmas Day, I’ll get up at about 7.15 am and have a quick coffee before heading to the pool, which opens at 8am that day. It’s always nice to have a chat to Julie, Paula and Harry, my fellow die-hard swimmers who are there every morning.

“I’ll swim for an hour. Swimming got me over a breakdown six years ago. It’s my release, my lifeline – why on earth would I not want to have that on the day that’s supposed to be the best of the year?

“After my hour’s swim and a lovely relaxation boost in the hot tubs, I go home to spend the day with my husband Mark (48) and sons, Jack and Olly (15 and 12).

“While the boys play their new computer games, I prepare a (reasonably) traditional Christmas meal: I make the usual roast potatoes and vegetables, but we don’t have turkey, choosing roast pork instead and the boys are allowed to have their favourite Chicken Kyiv. At Christmas, everyone should have what they like – and it’s only one more dish to wash.”

‘I’m setting my own solo Christmas traditions’

Patience M. Chigodora, a 30-year-old spiritual life coach from Nottingham, is using Christmas to have some me-time.

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“This year I’m doing things differently. My Christmas isn’t about being with family and friends; it’s about me. I actually want to rest, recover and feel replenished in the New Year which honestly last year I didn’t after spending a lot of my time travelling around the UK to be with family and friends.

“I am planning a few days filled with candle-lit baths, PJs, feasting on all my favourite Zimbabwean and English infused dishes paired with my fave red wine of course. Binging on my favourite Christmas movies and series (like How to Ruin Christmas series on Netflix), I might pop to the cinema to watch the new Avatar movie, go on walks and I’m allowing freedom for spontaneity and going with the flow.

“It’s really important to me this year that I celebrate Christmas how I want to – not how I am expected to. I will be seeing family and friends here and there, focusing on quality time rather than quantity, but 80% of the period, including New Year, will be spent basking within my inner-verse.”

‘We Zoom our families and celebrate online’

Viva O’Flynn, who’s 40 and based in Gloucester, enjoys spending a cosy Christmas at home with her husband, John. They’ll spend the afternoon on Zoom, celebrating with family abroad.

Viva O’Flynn and her husband, John.

Viva O’Flynn

Viva O’Flynn and her husband, John.

“Christmas Day starts with me waking up next to my husband, John. He cooks brunch for us, eggs florentine or eggs Benedict with salmon. Then, we head to our Christmas tree to open presents. I open each gift with a kiss, a ‘thank you’ and ‘I love you’. He does the same.

“It’s just the two of us celebrating Christmas in person, because his family are in Ireland, mine are in the Philippines. We log into Zoom and say our Christmas greetings to them, and we play some games with them online. Some of my cousins even sing Christmas tunes.

“There is nothing like being with family to celebrate in person: hugging them, kissing them on the cheek, holding their hands, eating meals with them. But it is the pandemic and flu season, and flights back home are doubly expensive. We’ll wait until after the holidays to reunite with them in person. The next best thing is seeing them, hearing their voices, and celebrating Christmas with them virtually.”

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Christmas Pay Dates Are Screwing Us More Than Usual This Year

With both Christmas and New Year’s Day falling on a Sunday this year, the following Monday and Tuesday become bank holidays – which means the day you get paid will be moving.

The majority of companies opt to move their December pay date forward in this situation, which can feel like a real festive treat for employees at the time.

But come January, when you’ve potentially had 40 days or more between pay cheques, the disruption to your usual budget can really hit hard.

Every year when this happens, you’ll see tweets on social media with people joking about January pay day feeling a million years away.

But with the cost of living so high this year and people’s finances already at breaking point, for many households this will be no laughing matter.

All this means that preparing for the inevitable Christmas pay gap is even more essential than usual.

If you’ve already been paid this month, try to avoid using those early funds to pay for last-minute Christmas gifts and extras that aren’t essential.

To help with budgeting, Mat Megens, CEO of money-saving app HyperJar, recommends dividing your December salary into five as soon as it hits your account.

“If you’re used to a monthly salary lasting four weeks you can come unstuck when you’re paid earlier than usual in December,” he tells HuffPost UK.

“So make sure you divide what you have by five (depending when you’re paid) – not four – to get you through to that next pay cheque at the end of January.”

If you receive Universal Credit alongside your salary, a shift in pay date can also change the benefits you receive – something to factor into any budgeting.

Anna Stevenson, senior benefits specialist at the charity Turn2us, explains: “Unfortunately, if you’re on Universal Credit, this can cause problems, because it might look to Universal Credit that you got twice as much pay in the month as you actually did.

“Your employer is supposed to report pay on the usual pay date, even when they pay early but it might be a good idea to remind them of this and point them to the HMRC guidance.”

If you think your Universal Credit payment has been cut in January, Stevenson advises contacting the Department for Work and Pensions (DWP) to explain what has happened.

“If it has been cut, be sure to ask for an RTI (real time information) dispute,” she says.

“This means that the DWP can investigate and re-assign your missing payment to your next month’s payment. It is worth noting this can take over a month to rectify, so it is best to talk to your employer before you are paid to prevent this happening.”

Others have shared their own tips on social media, such as setting some money aside and ‘paying yourself’ on your usual pay date.

Megens provides us with these further tips for staying on top of your budget when your pay date has moved:

Swap brands for supermarket own-label
Food is one of our biggest monthly expenses. You can save around £40 in January by swapping big brands for supermarket own-label equivalents.

Forget regifting… resell instead
If you don’t have gift receipts, head to auction sites like eBay, or try Depop and Vinted for clothes and accessories, to get some cash back in your pocket in January.

Have a strategy for the sales
Set yourself a limit if you’re spending in the Boxing Day and New Year sales and don’t get carried away. Only buy what you’ve planned for, and double check the price now so you’re sure you’re getting a genuine bargain.

Take control: plan for pressure points
Use any downtime between Christmas and New Year to take your first budgeting steps into 2023. Plan for the year’s financial pinch points – those big expenses that come up every year, like house insurance, holidays and Christmas. Note when they’re due and how much you need to start putting aside to pay for them and avoid getting into debt.

And if you’re doing all that and you’re still worried about money, Stevenson says it’s worth checking whether you’re eligible for state support.

“Millions of people miss out on thousands of pounds each year because they’re not sure what they’re entitled to,” she says – urging people use the free Turn2us Benefits Calculator to find out what extra help may be available to you and your family at this time.

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This Is What Happens To Your Brain When You’re In Back-To-Back Meetings

If you have ever felt like a full day of back-to-back meetings was draining your life force, you’re not alone.

Many of us dread a packed work calendar. Wasting too much time in meetings is a distraction preventing 67% of professionals from making more of an impact, according to a 2019 survey of nearly 2,000 people by organisational consultancy Korn Ferry.

But it’s not just that a high number of meetings can give us feelings of anxiety. There’s actually research that shows how attending too many — and seldom taking breaks — can cause our brains to work differently.

Study Finds Stress Levels Spiked Amid Back-To-Back Meetings

In 2021, researchers at Microsoft’s Human Factors Lab asked 14 people to take part in video calls while wearing electroencephalogram equipment that monitored electrical activity in their brains. On one Monday, some participants were given four half-hour meetings without breaks, while others had four half-hour meetings with a 10-minute break between each for meditation; then, on the following Monday, the two groups switched.

Among those who got no breaks, beta wave activity increased in the brain with each successive meeting, indicating heightened stress levels. In fact, just the anticipation of the next call caused a spike in beta activity during the transition period between meetings, researchers found.

In a Microsoft study last year, beta wave activity increased in the brains of people who had successive meetings with no breaks, indicating a rise in stress. Beta activity remained stable in those who took 10-minute breaks.

Brown Bird Design

In a Microsoft study last year, beta wave activity increased in the brains of people who had successive meetings with no breaks, indicating a rise in stress. Beta activity remained stable in those who took 10-minute breaks.

Meanwhile, the researchers also measured the difference in right and left alpha wave activity over frontal regions of the brain — known as frontal alpha asymmetry — which can indicate levels of mental engagement.

Participants who took breaks showed positive frontal alpha asymmetry, suggesting higher engagement during the meetings, while those without breaks had negative asymmetry, indicating that they were more mentally withdrawn.

When study participants had breaks between meetings, their brains showed signs of higher engagement.

Valerio Pellegrini

When study participants had breaks between meetings, their brains showed signs of higher engagement.

“I’m not surprised that people who took breaks between meetings felt better. People who take breaks in general feel better,” said Laura Vanderkam, a time management expert and the author of “Tranquility by Tuesday: 9 Ways To Calm the Chaos and Make Time for What Matters.”

“We all take breaks one way or another; it’s just [that] many times they’re unconscious. By choosing when and how to take a break, you notice the break happening and reap the rejuvenation,” Vanderkam said.

One big caveat to Microsoft’s findings, of course, is that the sample size of participants was small. But the study aligns with a large body of other research suggesting that meeting overload causes unproductive, unhappy employees who feel like their schedule is ruling their life.

In a recent survey of 76 companies, for example, management researchers found that employee productivity more than doubled when meetings were reduced by 40%.

“This is largely because employees felt more empowered and autonomous,” the researchers wrote in March for Harvard Business Review. “Rather than a schedule being the boss, they owned their to-do lists and held themselves accountable, which consequently increased their satisfaction by 52%.”

Making The Most Of Breaks In Meeting Marathons

If you’re looking for ways to make your own breaks more impactful, try to resist scrolling on social media or reading your email, experts said.

“Many people check email between meetings as a form of a break, and I get that,” Vanderkam said. “But [it is] even better to batch email at some point in the day, or only do it between every other meeting, and use those little bits of time for something else that will add joy and meaning to your life, like a 10-minute walk outside.”

Holistic health coach and mindfulness teacher Rosie Acosta recommended a relaxation technique in which you breathe in for three seconds and out for six, repeating as necessary.

“You only need to do three to five cycles before your body starts to respond and release tension,” she said. “Most of us sit at computers a lot. So if you do sit, perhaps use this time to stand and stretch. The biggest way to reset is to shut down the distractions.”

And if you’re a manager, try setting your teams up for success by avoiding marathon meeting days and building in more breaks.

“To make 10-minute breaks work, it’s helpful for organisations to set a culture that meetings start at, say, the hour and end 10-15 minutes early,” Vanderkam said. “That allows for a break or a ‘passing period’ like in a high school for people who need to travel.”

The big takeaway? It’s better to take a short breather than to power through a slew of meetings, as even a few minutes can make a big difference in our stress levels and ability to focus.

“When we are laser-focused on a task, we tend to create tension in our body, we stop breathing, and we stay in that tension throughout the day,” Acosta said. “If we are able to take short breaks to either do some breathing or even just relaxing of your shoulders, it gives your body the space it needs to feel relaxed.”

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How To Successfully Secure Working From Home (Even If Your Boss Is A Dinosaur)

New government legislation allows employees the right to request flexible working from the time they start a new job. The move is being received well by unions, who advised minsters to do more in relation to making flexible working a norm.

Millions of Brits all over the UK are currently working flexibly, this includes people working from home, compressed hours, job sharing, flexitime and part-time and term-time only working.

The government announced on Monday that it would introduce legislation which will give employees the right to ask for flexible working arrangements as soon as they start a job. Previously, you could only make a request after 26 weeks.

Now, you can do it straight away. A request can be made every year and employers have up to three months to respond.

As well as helping those who want to work from home, the government said around 1.5 million low paid workers such as students, carers and gig economy employees would benefit from this legislation, because it would let those workers take on a second job if they desired.

Tray Durrant, executive director of PA recruiter, Bain and Gray, believes the new move will be a good thing for employees. “It will prompt discussion and iron out the working arrangements from day one, which can only be a good thing for both sides and ensure hybrid working arrangements are clear cut. It is already part of the dialogue for our candidates when looking for new roles,” Durrant says.

Though the move will be important for employees, some people shared that they’d feel uncomfortable asking for flexible working options in a job interview as they fear the response, according to a TUC survey.

However, Durrant thinks it’s important that this is covered during the interview process. “This should set the stage for the future working arrangements,” Durrant adds. “It’s crucial during any interview process that all elements are considered by both parties, and establishing the ground around flexible working arrangements would be anticipated by the employer.”

Equally, there are some who might feel anxious about approaching their current employer about the topic of flexible working. But Durrant says “whether or not someone is intimidated, communication is paramount”.

More than a quarter (26%) of businesses have reported an increase in questions regarding flexible working at interview stage. UK workers increasingly expect flexibility as a given, with some going so far as to say they’d be more likely to continue working for their employer if they were able to work overseas as part of their current job.

So, what’s the best way to make a WFH request?

“Employees need to think through the benefits of presenting their case for home working, which might be easier for some roles than others,” says Durrant. “Highlight clear tasks where the focus is individual and where undertaking these duties makes more makes more sense in an uninterrupted environment.”

Alison Blackler who is a mind coach understands that bringing up the topic of flexible working can be difficult if your manager isn’t keek on the idea. Blackler share’s three tips to when making a working from home request:

  1. Prepare what you want to say, get as much factual information to present, for example, the length of time saved travelling and have the key pointers written down. This helps you get all your points over, keeps you on track and therefore reduces overwhelm and fluster.
  2. Make sure that time has been planned into the managers diary and state what you want to talk about ‘flexible working’. Be brave and clear – being up front helps everyone with expectations. It is also tempting to try to ask casually, which can catch the manager off guard and therefore get an unwanted response. This also helps you prepare yourself for the conversation
  3. Remember, these conversations usually go better than we imagine in our minds. We often dread them and make them into much bigger deals. Rehearsal also helps the mind so that it is not new and it is much easier.

This also goes for employees who feel pressured to work in the office, despite being offered hybrid working options. “If this becomes a problem for the employee, the individual should bring it up with their manager and ask for clear guidelines on the company policy and on their role,” Durrant shares.

“Again, communication is paramount to set parameters and ensure there is clarity around the role and the number of days in the office.”

Employees certainly want hybrid to stay – 15% of businesses are already receiving increased requests to work from anywhere, Totaljobs reported. Meanwhile 15% are getting questions about four-day working weeks.

Around 16% of companies have improved flexible working options in order to retain staff aged over 50, according to Totaljobs. And only 12% of companies citied “managing flexible working patterns” as one of the major challenges facing businesses in Q3 2022, suggesting most are getting used to the idea). Instead, cost of living (55%) and retaining staff (26%) were the principal concerns.

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Ministry Of Justice Ad Banned For ‘Reinforcing Negative Stereotypes About Black Men’

The Ministry of Justice (MoJ) has had one of its adverts banned, for being likely to cause “serious offence” by “reinforcing negative stereotypes about Black men”.

The ad for the MoJ’s Prison Jobs scheme, which ran this summer, featured an image of a white prison officer talking to a Black inmate, with superimposed text stating: “Become a prison officer. One career, many roles.”

A caption accompanying the image read: “We’re key workers, problem solvers, life changers. Join us to perform a vital role at HMP Wormwood Scrubs.”

A reader complained that the ad perpetuated negative ethnic stereotypes and was likely to cause serious offence.

The MoJ said the photographs used in the ad campaign featured real officers and prisoners, arguing that it did not therefore “portray” a Black man as a criminal but rather depicted a real person who had been convicted of an offence.

It said it was not therefore an inaccurate or unfair representation of the type of engagement that might have been seen between officers and prisoners.

The now-banned MoJ advert.
The now-banned MoJ advert.

The MoJ said the image formed “one small part” of the overall campaign – accounting for less than 5% of its spending on the ads – “which used a wide variety of images and showed officers of different ethnicities, interacting with each other”.

It added that none of the other images used in the Facebook part of the campaign showed white officers alongside ethnic minority prisoners.

The Advertising Standards Authority (ASA) noted all this, but pointed out that viewers would be likely to see the advert in isolation on Facebook.

The ASA said: “The ad made reference to prison officers being ‘problem solvers’ and ‘life changers’, and we considered it drew a link between the officer depicted and those attributes. On the other hand, the Black prisoner was depicted as a criminal, without those positive attributes.

“We considered the ad did not suggest that all Black men were criminals or were more likely to be so than any other ethnic group.

“However, it showed an imbalanced power dynamic, with a smiling white prison officer, described as a ‘life changer’, and a Black, institutionalised prisoner.

“We considered the ad’s focus on the positive qualities of the white prison officer and negative casting of the Black prisoner was likely to be seen as perpetuating a negative racial stereotype.

“We concluded that the ad was likely to cause serious offence on the grounds of race by reinforcing negative stereotypes about Black men.”

The ASA ruled that the ad must not appear again, adding: “We told the Ministry of Justice to ensure they avoided causing serious offence on the grounds of race.”

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How To Maximise Your Annual Leave In 2023 For The Most Time Off Work

Just like that, the last bank holiday of the season (until Christmas) has passed. Love Island has finished, we experienced two heatwaves, danced at Notting Hill Carnival and caught a tan at the beach. It looks like it’s time to slowly start putting your summer clothes away and get out your jumpers.

I know you don’t want to to think about winter just yet, so why don’t you use this time to start planning your holidays for next year?

It might feel too early, but if you start plotting your time now, you can get bag the best days and get 47 days off work by using only 19 days of annual leave. Imagine how you’d spend that time living your best life!

Want to find out how you can maximise your holidays next year? Keep reading.

Easter weekend 🐣

Easter Sunday falls on Sunday 9 April in 2023. If your employer closes on the weekends and bank holidays you can get a 10-day break using four days of annual leave.

Book off: April 3, 4, 5, 6

Get off: March 31 to April 10

May bank holiday 🌸

Ah, May how we love you for your multiple bank holidays. If you didn’t manage to get those days off in April then you’re in luck, because the May bank holiday is shortly after the Easter break. The first bank holiday is on May 1.

Book off: May 2, 3, 4, 5

Get off: April 31st to May 8th

The fun doesn’t stop there in May as we also have the late May bank holiday which falls on May 29.

Book off: May 30, 31, June 1, 2

Get off: May 29 to Sunday June 4

August bank holiday 🏖️

The August bank holiday is everyone’s favourite. It signifies the end of summer so we all want to make the most out of that weekend. And it’s the perfect time to book a little trip away. The 2023 August bank holiday falls on Monday 28.

Book off: August 29, 30, 31, September 1

Get off: August 26 to September 3

Christmas 🎄

Tis’ the season to be jolly by taking timing off to eat a dozen mince pies. Even those who don’t enjoy Christmas don’t want to work during that time. We’d all rather drink hot chocolate and snuggle up in bed. Christmas day falls on Monday 25 in 2023. You’ll also get a bank holiday on Boxing day (December 26) and New Year’s Day (January 1 2024)

Book off: December 27, 28, 29

Get off: December 23 to Tuesday January 2 2024

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This Is How Much Debt Maternity Leave Is Putting Women In

Babies can come at the most surprising moments in life. And for many people, they arrive at a point where your personal finances aren’t at their strongest.

In fact, some women entering maternity leave are doing so without any savings at all.

Reduced pay during this time coupled with the costs of a newborn means many mums have to borrow money to get by. And some are being left in debt.

A study of parents by finance company Credit Karma found that a quarter of parents get into maternity leave without any money saved, while 26% of women get into debt while on their maternity leave.

The amount in borrowing has increased by £560 since 2018, the company says, taking the average borrowed per parent up to £2,800.

Those with student loans face the harshest outcomes as the interest rate on those loans remains seriously high while they are on leave and unable to pay it off.

Credit Karma said women with interest loans accrue an average of £1,770 loan interest in just six months of leave.

Given the cost of living crisis, which is seeing bills go up as never before, this paints a dire picture for new parents.

Akansha Nath, head of partnerships at Credit Karma UK said: “Women are often disadvantaged financially throughout their life, and the responsibility to give birth plays a huge role in this gender disparity.

“At a time when the cost of living is affecting most people, and every penny counts, it’s more important than ever that women take advantage of any support available to them.”

These debts, even if eventually paid off, can then follow women into life, affecting their credit score and therefore their ability to buy homes and other goods.

Credit Karma said maternity-affected credit scores can set women back an average £17,000 in interest over the course of their lifetimes.

If you are struggling with maternity debt, there are resources that can help.

Step Change has a benefit checker, as well as list of grants available to expectant parents. The website also offers free money management tools designed to help people with their finances, without judgement.

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