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Self-Care Saturdays – From idea to implementation

What’s your word for the year?… Connect (LB) and Flourish (JOB) have been our reference points for 2020. And boy have we needed them!

So with this in mind let’s catch up (it has been a while between blogs) and reset and recalibrate ourselves.

We have experienced some changes since our last post:

  • Structural, workplace changes (funding cuts and organisations closing, not to mention current life changes in the face of a pandemic)
  • Professional and occupational shifts (both been back to uni – re-skilling, up-skilling, sideways-skilling)
  • Personal changes (our families, physical health, passions, interests, postcodes)

#stillhaventmasteredthesayingno

  • JOB has added a new hat to her superb millinery collection and is working clinically – the ultimate specialist generalist scientist

    practitioner! Involving meeting a variety of organisational KPIs, assessments and metrics (think micro, meso, macro levels) whilst trying to build therapeutic rapport, tailor and implement suitable therapeutic approaches. All as a newbie clinician – imposter syndrome flare ups have been predicted. Clinical work during the day, developing education and training curricula by night – that’s not to mention the running a family business, buying a house, selling a house, moving house, raising almost-teenagers, supporting a footy club president husband and dealing with a toddler-age puppy!

  • LB has swum across the ditch and is living the Kiwi life – still working in health research but now in more of a government setting which, like academia, has its own set of quirks. New challenges but also exciting opportunities (from SPSS to Stata to R – argh!, analysing population level data, trying to stop writing like an academic, studying te reo Māori). Government research during the day, committee overcommitment and building international connections with global health colleagues by night (literally in the

    pixy.org/4642553/

    middle of the night – the joys of working with friends around the world but living this far away!) and exploring a new country by weekend! Though Australia and NZ are close neighbours there are definitely differences with much to learn about culture, traditions, language, experiences, leadership and ways of doing things – it is a masterclass in mindfulness (it is easier to pay attention to your surroundings when everything is brand new!)

What did we do when our creative, collaborative team was disbanded (due to work) and relocated (internationally)? #connectandflourish

Our mantra from our Partnerships postfind the people you work well with and hold onto them. Hold on, but not so tightly that there isn’t room for new growth, new opportunities, new people. The support to pursue dreams, goals and crazy opportunities is essential to a great collaboration.

  1. Regular contact – schedule it in if you have to (see our Research Rewards post for some other useful tips on collaborating).
  2. Find a time that suits (international time zones).
  3. Formalise this appointment. Schedule it in as a non-negotiable. We formalised this appointment and called it Self-Care Saturday.

Self-Care Saturday

This #connectandflourish activity often covers the personal and professional, but the long and the short of it follows the following structure…

  • Check in with ourselves – how are you doing, what’s been going on? It is an opportunity to reflect and talk things through (like we used to do in our shared office over peanut M&Ms at 3pm on a Friday)
  • What are the hurdles/hoops at the moment?
  • What do we want, and what supports do we need to make this happen?
  • What are our next steps?

We are more often than not guided by our values, what feels aligned and right to us. We remind ourselves to connect to the present but also to underscore this with bigger picture perspective… thinking about what we want to DO, BE, BECOME, CREATE, INFLUENCE.

#connectandflourish

PS. One of the awesome lessons has been that when you put things out to the universe, you never know what might be possible! After a few years of walking our own paths but keeping linked in with each other we are back writing together – not only blogging but working on an academic paper with a great friend of ours #dreamteam

Becoming a student….again

pencils

So it’s been a bit quiet from @ECRhealth …….you might be wondering why….?

Well…2015 saw us both take a leap of faith and start something new… we both became students …again! And I know what you’re all thinking… you’re all looking at this blog in disbelief yelling at the screen…. don’t you already have a PhD?! And then… what else is there to do, PhDs aren’t they as high as you can go? #wtf

Firstly if you are currently an ECR don’t freak out – a PhD is enough, in fact it’s plenty-good! Unless your #multipotentialite self desires more

Some of us continue life long learning, crafting a niche, following your inclinations… and signing up for Master’s degrees.

Whilst this sounds positively blissful, trying something new can be, and is, daunting.

hoop jump

So here are some reflections on our experience and some tips for anyone considering some more study.

  • when you’ve been a teacher/tutor/lecturer going back to study can help you re-visit & develop humility towards your students
  • when you change things up there is a whole lot to learn about maintaining work/life/study balance (cos  it is no longer possible to pull all-nighters or infuse coffee through an IV to keep you going while you finish that assignment #lastminute.com). Find what fills your cup!
  • think about self-expectations and perfectionistic tendencies – Lynsey’s best piece of advice from her 2015 mentor was to consider everything you’ve got on your plate and acknowledge that Ps get degrees (meanwhile Lynsey’s averaging a HD but losing the work/life balancing act whilst Jodie failed a task and had to resubmit and the world didn’t come to an end)!
  • enjoy the feeling of your worlds colliding as you combine knowledge and experiences from past and present work and study (who knew there would be so much psychology in a public health degree?)
  • just jump through the hoops #JJTTH
  • realise that it is easier when you go back to study to focus on content, as the ability to write, format and reference comes more naturally (particularly since that’s what we’ve been doing for the past 5 years!)

And remember ……….it’s an amazing race….. enjoy the process!

Life inspiration

Images sourced from:

http://puttylike.com/14-workproductivitymultipotentialite-products-for-97-yes-really/

http://www.gettyimages.com.au/detail/photo/businesswoman-looks-at-multiple-hoops-she-must-jump-royalty-free-image/583992198

http://www.quotehd.com/quotes/michelangelo-artist-i-am-still

Grey-fitti 2016

We have long been fans of the office whiteboard – a space for sharing inspirational quotes, new words that we’ve never heard of, key concepts that we hope if we stare at long enough we’ll start to understand (here’s looking at you neoliberalism!), and ideas that could change the world (or our worlds anyway). However, given that we won’t be sharing an office this year 😦 we are expanding our horizons and going technological – cue the 2016 virtual whiteboard! We have decided to make our blog the location for our shared whiteboard and would love for you to contribute. Please come back during the year and watch this space become covered in grey-fitti!

whiteboard

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjw9frsuNDKAhUPCY4KHbK2DHQQjhwIBQ&url=http%3A%2F%2Fwhiteboardquotes.tumblr.com%2Fpage%2F6&psig=AFQjCNE5dVPrfx2g0LM_-yTTk5S15pHQHA&ust=1454205726099181

 

2016 whiteboard additions

Life long learners and leaders

who dares wins

choose happy

integrationist

psychographic

be comfortable with uncertainty

build humility

awesome sauce (it is a thing)

crossportalisation

frazzlebrain

uHealth

domotics

cultivate the power of joy

wake up and be awesome

#altac

electronicness

counter-hegemonic

cultivate the ground you are standing on

zucchini tadpoles with legs

deproductionalise

#plottwist

pseudo-boredom

psychographic

done is better than perfect

truthiness

captiousness

#dolphintrainer

supraterritoriality

populace

penumbra

interpellate

effluxion

re-taster

problematised

armamentarium

iatrogenic

independency

free text disaster zone

panoply

sequala

filling my cup

fungibility

effectivity

bigger, stronger, wiser

oligopoly

sylvatic enzootic microbes

determinatal

untracking the changes

elides

fulcrum

inter alia

healthcare=the system, health care=the act of providing care

teamwork makes the dreamwork

pedagogy = child learning; andragogy = adult learning

apologist

contrariwise

celerity

interdigitating

undergird

gerundial

Swallow the frog

Am I the teaching learner or the learning teacher?

Times of change are full of opportunities

Verstehen – understanding at a deep level

etic (out), emic (me)

empanelment

multilogicality

neophyte

‘You must first seek to understand before you are understood’

structuration

othering

SharePoint, PowToon

similitude

NETWORKING

 

And here are some oldies but goodies….

No guts no glory
Nobody is as smart as everybody
Become the biggest version of ourselves
It might just be ok— this year—-it’s OK!
Earning or learning
Be brave and press send
Just start
Chip away

whiteboard

brightcircle

Researcher Resolutions 2016

Well… 2015 threw us some curve balls, that’s for sure. Which saw us develop agility and flexibility as researchers (and people) in the face of constant change. We still managed to tick off several key professional and personal KPIs (https://thehealthresearchjourney.wordpress.com/2015/12/23/2015-the-year-that-was/).

As researchers we always like to have something measurable in place so this planning provided an evidence-base for some academic tasks which at times can make you feel like banging your head against a wall (i.e. navigating journal submission systems, hoop jumping in the form of meeting grant specifications, and increasing administration tasks which go hand in hand with contemporary teaching roles).

Given the changes in the 2016 year and as blog collaborators not in the same office, the coming 12 months promises some unique but exciting opportunities. You’ll notice several of these involve working together across tasks… and that’s because (https://www.linkedin.com/pulse/20140824235337-22330283-the-three-qualities-of-people-i-most-enjoy-working-with ).

collaboration picture

But we digress… Writing down things we’d like to achieve and then reflecting on these proved very satisfying. So we are doing it again!

  1. Write, find, inspire some useful resources for health research
  2. Guest bloggers – let’s grow this space (AD, CB, IP, LS…)
  3. Joint paper (at least one submitted this year)
  4. Joint project planned
  5. Virtual whiteboard -our attempt to keep connected #watchthisspace
  6. Regular M&M catch ups (some for study, some for op-shopping, some for futures planning!) and more celebrations of achievements together
  7. PNI research hub (let’s dream big!)
  8. Keep working on saying no, but also saying yes
  9. Learn from conflict (try not to run away and hide from it) #Eureka
  10. Be proud of being a multipotentialite – What do you want to do when you grow up? Lots of different things!
  11. Be confident in what we have to offer
  12. Play more across work and life #worklifebalance

Work-Life-Balance-drawing

http://www.slicedbreaddesign.com/blog/index.php/2015/05/our-work-life-balance-is-the-best-thing-since-sliced-bread/

Each of us has some additional goals…

JOB would like to:

  • Meet all core assessment and competencies for Masters Health Psychology coursework
  • Work part-time in family business successfully #lifeofachambermaid #multipotentialite
  • Submit my nemesis paper – an RCT vitamin study for stressed women
  • Maintain research connections for future research as a Scientist-Practitioner
  • Be present. Be patient. Be persistent.

LB would like to:

  • Submit 5 current low hanging fruit papers (and have at least 3 of them get accepted)
  • Get some policy experience (maybe by embracing opportunities offered by being a member of different professional associations)
  • Follow through
  • Stop checking emails after hours
  • Be brave and step out of the comfort zone

 

2015 The year that was

What we achieved

In 2015 our Health Research Journey goals were to:

• Take our lessons from 2014’s grant and mould this proposal into brilliance worthy of category 1 funding
Done! (still haven’t heard how we went though, apparently ‘announcement in October’ is code for ‘we’ll let you know sometime in January…’)

• Have four papers accepted for publication
Done! With a few more currently under review 🙂

• Create an ECR network mailing list
Change of plan (oops!) – we focused on social media instead 😮

• Attend an international conference
Done! (It was in Melbourne, last week we squeezed it in, but it was still an international conference) 🙂

• Invite guest bloggers to post on their experiences of the journey
Invited – yes, received – not yet

• Get better at saying No – being strategic
Work in progress (https://thehealthresearchjourney.wordpress.com/2015/10/30/just-say-no/) but we are much improved

• Reward big but also small steps towards goals
Sort of done, though our rewards chart (https://thehealthresearchjourney.wordpress.com/2015/06/12/research-rewards-and-relapse-prevention/) slipped off the radar as we got busier

• Fail fast – it’s difficult to receive criticism and review of our work BUT if we are able to consider, take on and produce something better as a result then we can reap the rewards
Another work in progress, we are constantly developing ways how to do this but have certainly learnt a lot this year

• Attend a minimum of three lunchtime pilates/yoga classes per week
Not done. We moved offices this year which made it harder for this to be possible – we are sorry we didn’t achieve this one 😦

• Leave work at work
Sort of done. We might not have taken documents home but we took emotions home this year (Note to self: heart on sleeve not on research project). However, we have had lots of chats about work/life balance and what’s important and have tried hard to focus on these things instead

• Leave work before 6pm
Mostly done! 🙂

• Make a social life out of academia (can it be done?!)
We had some great times at conference dinners and some awesome officemate excursions and we have grown our network of people we enjoy working and hanging out with! And identified those we don’t :-/

• Be mindful of what tasks we do have control over and be careful not to overload, where possible do one task at a time and appreciate the process
Fail! But we’ve discovered we are multipotentialites (http://www.ted.com/talks/emilie_wapnick_why_some_of_us_don_t_have_one_true_calling) so doing one task at a time is just…well…boring! We will continue to practice mindfulness where possible though.

 

What comes next

Well, what comes next looks a whole lot different than we might have thought a few months ago. 2016 will see our partnership change – we will no longer be officemates but instead be cross-sectoral collaborators. Jodie is following her dream and going back to uni to study to be a clinical health psychologist #biggestversionsofourselves. Lynsey’s current role has been extended for six months but when that door closes she is not sure what the next door will open into #hellouniversewhatdoyouhaveinstore. We are sad that this chapter is ending but are excited about the possibilities that next year holds! Times of change are full of opportunities #someonewisetoldus

opportunity(https://www.pinterest.com/pin/445645325602395410/)

 

Christmas traditions

This year we had a two-part grey-fitti as we moved offices in May: two offices, two whiteboards. This has led to a Christmas wordle spectacular… thanks Tagxedo!

Just say NO

Sounds easy…right? Well it’s not! Every time we attempt to write this piece we can’t because we are not quite sure that we have mastered the art of Just Say No #JSNO.

Saying no, learning, mastering and implementing saying no is often hard work. That is because it’s both powerful and important. It can lead to hard conversations and strong emotions.

But there are only so many hours in a day – how do we decide what to fit in and which big rocks need to come out of the beaker? (http://www.worklifecoach.com/Big_Rocks.pdf) And how do we decide which rocks we can fit in – and want to fit in. You can choose what you do, but you can’t choose what you like to do (https://gretchenrubin.com/happiness_project/2013/01/secret-of-adulthood-you-can-choose-what-you-do-but-you-cant-choose-what-you-like-to-do/). It’s important to find the things that make you happy and find a way to do as much of them as possible.

mentor channel lists
(https://www.facebook.com/#!/mentorschannel/photos/pb.178395412620.-2207520000.1446172522./10153154197292621/?type=3&theater)

But it is also important to consider the implications of our decisions. Sometimes we feel like we can’t say no because we’re trying to keep the boss happy or make the most of opportunities that might lead us somewhere exciting but our time and attention are valuable resources and need to be wisely spent.

As ECRs we are often presented with a raft of tasks to work on, some optional, others not so. There are a range of responses to try when faced with this situation:
• Just got to check with my therapist whether I can work on this with you
• That sounds great but could you email me some more information about it
• I’d rather stick a pen in my eye than do that
PENCIL-STUCK-IN-BRAIN-large
(http://www.huffingtonpost.com/2013/01/26/toddler-gets-pencil-stuck-in-brain_n_2557856.html?ir=Australia)
• (The handball: Get your supervisor to say no) I’ll need to check the work program/current team commitments
• Not sure I’ve got time to fit this in to current workload
• I’ll get back to you…

It is also important to listen to your gut – sometimes the idea of working on particular tasks has a really strong physiological response.

vomit TMOL
(http://knowyourmeme.com/photos/529353-monty-python)

So it’s important to trust your instincts, think about how you would go working with this person/on this task (in the short and long term) and whether you have the stomach (and emotional energy) to say yes. Sometimes the bigger picture is reward enough, sometimes it’s not.

There are also occasions in which saying no can make us feel this bleurgh as well. Some good pieces of advice that we’ve received in the past for dealing with these potentially tricky conversations:
• Delay (thanks Hugh Kearns and Maria Gardiner http://www.ithinkwell.com.au/). When your head is screaming no but your mouth is likely to say yes – instead say, thanks for the opportunity, I’m just in the middle of something/need to check my diary – I’ll get back to you. It’s like counting to 10.
• Think about what you’ll need to give up in order to add this new task in.
• Do something only once. If you’re thinking about saying yes to an activity that you’ve already done many times before and won’t help with your career progression or your sanity levels then say no and say yes to trying something new instead.

If you’re prone to putting your hand up for things but finding it’s not helpful to life/work/career progression we suggest you:
• Minimise eye contact
• Sit on your hands
• Take detailed notes about the situation and feelings on an iPad – makes for excellent reading after the event and can clarify the decision making process. Is it the task? Is it the team? Is it the commitment?
• Go for a walk
• Phone a friend for advice.

Sometimes the universe delivers the thing you’ve been searching for and sometimes it is important to say yes but make sure it is yes to something that is important to you.

Have you found yourself in a situation of needing to say no? How did you go about it? How did it make you feel?

Conference times

We’ve just returned from a week at a conference and it has inspired us to share the entertaining and important learnings we have experienced at conferences…

Travelling to a conference
You need to be comfortable and arrive refreshed and ready to engage. Crumple free clothing is a must, especially if you run into a big potato as soon as you get off the plane. Similarly, matching your suitcase to travel clothes can make for less confusion at the luggage carousel. Wear comfortable shoes. There can be a lot of walking involved both outside and inside some enormous conference centres.

bags

Identification
Depending on your discipline, the scale of a conference can be enormous. Fortunately lanyards and name tags have alleviated the name-forgetting-distress; however there are still times when you may need to use word association to recall who that important person was. Some of our top picks: puzzle girl, crazy suit guy, beetroot woman. On the topic of name tags though, this can be a cause of its own distress – signing in should be simple but some people have a double barrelled name conundrum, am I in the A-E or M-Z line?

You will meet all sorts of people at conferences. Some people love a conference, get super-pumped about catching up with old friends and making new ones; some people like to observe and see what’s happening in their field; some are a mixture… Thanks to Brittany Leaning (@bleaning) for this insightful blog on the 12 types of people you’ll meet at a Conference: http://blog.hubspot.com/marketing/types-of-people-at-conferences

Networking
Networking is daunting but necessary and the sooner a conference delegate can get over the initial anxiety the sooner they will engage. The more relaxed you feel, the better conversations to be had with current and potential future peers. Professional associations are often a place to start – AGMs are sometimes scheduled around conferences so get along and get involved. Make the most of the coffee/cake/sandwich line to start a conversation with the people around you. Mentoring or buddy programmes at conferences can also assist. Attend the conference dinner – there is no better place to network than on the D-floor! Take pictures on the dance floor – you’ll need to remind yourself that to become a senior academic you’ll have to out dance the Profs. We recently saw a lot of bonding occur over a three kilo block of chocolate with a chisel and a hammer. Who knew?

conference truths
Conference Truths sourced from : https://brainthatwouldntdie.wordpress.com/2013/07/30/surviving-academic-conferences-without-crying/

Conference stalking
Strategically identify who you might want to talk to in your field at the conference. It might be someone you’ve referenced continuously, or someone you’d really like to work with in the future. Make a list, aim high, write a few dot points about what you might like to discuss with them and then put yourself in the networking and social spaces for this interaction to happen. When you do meet someone, exchange business cards (note to self: must pack business cards), and write a couple of notes about the topic and actions you talked to someone about on the back of their card. Make sure you follow up post-conference with a casual friendly email e.g., ‘it was great to meet you last week…’

Presenting at a conference
In our previous lives as undergraduates and PhD candidates we despised and avoided public speaking at all costs. And it cost us… this was an incredible barrier to growing our research profiles and potential career progression. We have endeavoured to work on this (it’s still a work in progress) but these days we participate and sign up. We feel the fear and do it anyway. Because as researchers one of our most important roles is to translate research, make it accessible and continue to improve on our practice as researchers. Presenting to peers, policy makers, and consumers makes us think about how best to explain our work and make the material relevant to different audiences. The pressure is a privilege. Prepare adequately. Speak calmly, slowly and confidently. Fake it till you make it. And make the most of the adrenalin rush that happens the minute you walk away from the lectern!

comfort zoneOut of your comfort zone sourced from: https://www.writersandartists.co.uk/2012/05/feel-the-fear-and-do-it-anyway1/

Social media
Social media at conferences is increasing. Representing organisations, associations and individuals can make for fragmented tweeting. It’s vital to remember – which twitter account am I today? It’s a good idea to consider developing a social media strategy prior to attending a conference. Some general rules of thumb include saving twitter drafts (posts that might be considered too controversial, particularly if you’re tweeting on behalf of an organisation), thanking followers, and etiquette. With so much content coming in you might get a case of tweeter-block. Do not panic! Breathe and just enjoy the presentation.

There are some other really important parts to conferences:
• Conferences are a marathon not a sprint so there are some side effects of this delirium. You might start dreaming about the conference – don’t be alarmed, this will pass. Just try not to interpret these too literally.
sleeping allies• Don’t try to get to every session, workshop, meeting, breakfast, and dinner. This is the joy of social media – you can get a taste of the key messages from different sessions and prevent yourself from burning out.
• Select your exhibition booth goodies carefully – the coffee mug is a great idea until it ends up smashed in your suitcase. On that, don’t worry about perfecting the sneaky steal of booth freebies – the booth delegates don’t want to pack up all their merchandise and take it back to the office, they would prefer that you take it with you so go in brazenly!
• There’s a lot of staring at screens, a lot of eating rich foods and a lot of brain power required at conferences. Make sure you pack the Rescue Remedy, B-B-Berocca and of course some Panadol. Where possible, try to resist the salted caramel tarts until the last day and make sure you always eat something green (m&ms do count).
berocca rescue remedy
Rescue Remedy (http://www.bachflower.com/rescue-remedy-information/) and Berocca (http://www.berocca.com.au/products/)

• Do something fun either side of the conference. Reward yourself for all that hard work. Some ideas we have tried and recommend – visiting Wet ‘n’ Wild on the Gold Coast, Sydney we had a day walking around the markets and various landmarks, cycling on the NSW North Coast, bungee jumping in Cairns.

waterslide minjin swing
Waterslide image sourced from: http://overseasattractions.com/pacific/australia/gold-coast/wetnwild-water-world/
Minjin swing image sourced from: http://1770travelbugs.com/product/aj-hackett-cairns-minjin-swing-14000ft-skydive/

The key is to think about why you’re attending a conference – what are your expectations, what are you hoping to achieve, who do you want to meet, and what do you want to find out? Conferences can be fantastic sources of inspiration, crowds of people who share your passion, wanting to work together and exchange ideas to progress the field. Make the most of the opportunity and have fun!

IMG_20150827_171116_resized

Manuscripts are from Mars …….. Researchers are from Venus

Sometimes it’s important to remember – Research is what we do, it’s not who we are. It can be incredibly fulfilling, uplifting, fun, overwhelming, ego-filled and exhausting.

Collaborating, working with manuscripts, research in general – if you asked us about our relationship status with research? #ItsComplicated. In particular, on our Health Research Journey we’ve had some love/hate relationships with our paper writing.

Here are a few things we’ve said about manuscripts we’ve been in relationships with …

1. It was love at first cite
2. Are we exclusive or are you seeing other papers
3. I’d like to take things slow
4. I don’t want roses, I want ORCIDs
5. We need to spend some quality time together
6. I’m seeing other papers
7. We need some time apart
8. Where is this relationship going?
9. Let’s not rush into anything
10. I liked you better when you were a conference paper
11. I think we are just staying together for the kids (or the funding body)
12. You’re not really my type
13. I need to work out who I am (especially for interdisciplinary manuscripts)
14. I’m not sure this is the right time for us
15. I don’t see a future for us
16. I think we need to break up
17. I’m having a fling with an old flame (reviving a new version)
18. I need some space (between paragraphs, plus italicised headings and APA referencing)
19. We need to define what our relationship is
20. I’ve been knocked back before so I’m wary about investing too much
21. I’ve set you up on a blind date (with a reviewer)

This is not only about our relationship with our manuscripts; it’s often, and often more importantly, about the relationships between colleagues and co-authors. If you’re lucky you’ll strike a match made in research heaven but sometimes these relationships are just plain tricky and sometimes hard work (It’s not you it’s me… no it’s really you). More on this in future posts… (Coming up soon: ‘Saying no’).

Here are some relevant publishing tips we wish we’d read earlier in our research careers… http://www.elsevier.com/connect/co-authors-gone-bad-how-to-avoid-publishing-conflicts

Wear your heart on your sleeve, not on your research project.

heart(Image sourced from Crunchy Badger)

What’s your current manuscript relationship status? #ResearchItsComplicated

Days of Our PhD

Like sand through the hour glass....

Like sand through the hour glass….

(Oliver & Schneider, 2005)
There are a number of issues to think about when embarking on a PhD. Obviously, one must consider a topic, find a willing supervisor (or two), stumble across a scholarship, and learn the negotiation skills necessary to deal with the Graduate Centre. However, these tasks are all irrelevant when compared to the more important issues, such as – finding out about your leave entitlements, pay dates, and locating the nearest water closet, which is often bigger than your closet-like office. The aim of this piece is to review 12 issues (and self-inflicted dramas) we experienced in the first 12-months of candidature.

First Class Frauds
Obviously YOU weren’t supposed to get that First Class Honours grade. Someone in Administration, or maybe IT, has made a heinous mistake and now you must live up to this lie…you are no First Class Honours Graduate – you are a First Class Fraud! How long you maintain this front, will come down to your sheer determination – and when this looks to be failing, use the thesaurus before sending any email correspondence. Fraudulent feelings are often exacerbated by members of the general public, not just friends or extended family, who ask random questions such as: Are you on holidays at the moment? When are your exams? What will you be or do when you finish? So what do you do….like… during the day???????? Do they check? All of these external influences will lead you to doubt many things, and not necessarily just your PhD candidature. However, there is a universal, quick fix, miracle cure for uncertainty about anything in life. This was discovered by the authors early in their PhD lives, and can be explained with one short phrase….When in doubt- Google! (Oliver& Schneider, 2005)

Flooding
It is likely during your candidature you will face a disaster of some kind usually at a crucial time. Some will face the death of a friend or family member, others a personal injury. For the fortunate candidate your disaster won’t be this serious. It may simply be a construction mishap as a result of the North Terrace revamp, leading to the flooding of the building i.e. your new office!!! This is not the psychological technique employed to cure phobias. This is flooding complete with water and mud! Let this be a timely reminder to always back up any files you are working on.

Searching for Significance
With natural/unnatural disasters behind you, it is time to commence your quest for academic excellence. But, first you must address the fundamental search for significance. Not the statistical significance for which we sought in our data during Honours, but the kind of significance that answers questions such as: Why am I here?
Where is this leading? Is my project worth while? What IS my project?? How will I do it? I’ve never even spoken 100,000 words let alone written them!!! Eventually the voices in your head posing these questions will fade to a dull humming, which could actually turn out to be the boiler room adjoining your office.

Justifying your research/candidature/scholarship
When you have finally convinced yourself of your project and its merits, it is time to formally convince others. This time, your candidature and scholarship depends on it!!!! There are 3 hoops to jump through. Firstly the Research Proposal; this is your bungee cord- it keeps you in the PhD rat race.

Six months into your candidature a Minor Review of Progress turns up, stuffed into your pigeon hole. This is where you draw attention to any disasters/incidents that have impacted on your progress. For example, you had to bring SCUBA gear to Uni to access your office for two weeks, and a gas mask to combat the smell of rotting carpet.
Following this, at twelve months, there is a Major Review of Progress. Ironically, the Major Review of Progress is quite minor, while the Minor Review of Progress is quite major. Never ask questions re: this fact….

To assist you in the review process and to legitimize your candidature, there are a number of avenues available to you. Namely –professional development courses. Ever wanted to brush up on Microsoft Word, or learn how to use Templates and Master documents? Maybe you recoil at the thought of public speaking? Well, look no further than your local Graduate Centre. Be sure to collect the personalized certificate at the end of the session to decorate your office with, and more importantly to add meat to your Review Sandwich.

The Annual review
The Annual Review is another necessary evil. Much like the Minor/Major Reviews, this formality allows you to reflect on the time you have wasted, or used productively- whichever the case may be, and the milestones you have reached and set yourself. It is common for feelings of inadequacy to again creep in here, and you will be sure that your progress will be seen as unsatisfactory. We again kindly remind you to keep breathing, and ask that you use the Annual Review to the best of your ability. Us it as a personal review process, to gauge progress and acknowledge your achievements.

Room for Improvement
You need to seriously consider the exorcism of the spirit of the last [un]successful candidate to inhabit your office. To achieve this, apart from plastering personal development course certificates all over your office walls, you need to add that personal touch. This may comprise photos, postcards, or maybe poster sale bargains. In addition, you will need to scour the corridors for abandoned furniture. Preferably this furniture will be circa 1970’s and bright orange, or perhaps lime or mustard. This will undoubtedly turn your room from clinical/sterile to warm/fuzzy, and hopefully this will equal academic excellence!

Time warp – a warp of time…..
Ever wanted a bomb shelter to play in as a child? The wait is over! Welcome to Level 1 and 2 of the Hughes Building! You are 2 levels below ground, with the weight of 5 levels of academia literally on your shoulders. This is home to most of the School’s rising stars aka the PhD students. Skinner would be proud of the maze of corridors and the consistency of light and dark cycles, air flow, temperature, and humidity. While this stable environment is conducive to productivity, it often leaves you out of touch with the real world. For all you know the weather may have come in, troops from some foreign place may be raiding the Uni Bar, the Fringe could be in full swing, and you would never know. Often you enter the building, sun is shining, birds singing, only to surface and find that it is dark, cold, stormy and desolate. You start to wonder “how long was I in there for????” To further confuse your sense of reality, the time displayed on the computers throughout the School contributes to a five-minute time warp. You only realize this time warp exists when you are five minutes early everywhere you go.

Academics Anonymous Sessions- The Structured Program
For the first semester of your candidature you will be admitted to compulsory Academics Anonymous (AA) sessions. This is part of the Core Component which every candidate is expected to complete. However, it is far more than just a formality. It forms the core of your academic existence. Here you will learn about the properties of a successful PhD tenure BUT in return you must divulge your deepest, darkest research issues. You will be stripped of your dignity in front of your peers…well, perhaps this is a slight exaggeration, but you will certainly address your research shortcomings in AA.

Unstructured Program
In addition to the compulsory sessions offered by the school, you will soon find that there is opportunity to add another entry to your diary. This is the Unstructured program where you weekly meet with other PhD students to thoroughly discuss your week’s research issues, goals, highlights. These groups are generally made up of friends with similar research interests. Some conscientious groups maintain a written record of their meetings in order to track their progress. Other questionable groups do not keep records of their meetings and host them in unorthodox venues- heard of Noodle Monday or Pizza Friday? Neither have their supervisors.

Early Lunch Spells Disaster
Ever felt that time is dragging on? There’s a fair chance that if you have eaten your lunch by 9am it’s not going to be a productive day. Snacking is a great way to procrastinate, so be cognizant of the fact that those hunger pangs could in fact be procrastination pangs. Snack safe, and avoid filling that second drawer with junk food.

Writing your PhD Thesis in 15 coffee breaks a day
Coffee break is to academic as water is to fish; essential for survival and functioning. For a fish functioning is purely physiological but for a PhD candidate, functioning is entirely psychological. The benefit of a coffee break is not in the actual drinking but in the procrastination it provides. Many a PhD student has been brought back from the brink of despair by the promise of a hot chocolate/coffee. Hot drinks of any kind will provide the same solace. The Role of your Soup-ervisor in this case has a dual meaning. While your academic advisor is obviously important, they will never be able to comfort you in the same way as a colleague with a Continental cup-o-soup in hand.

PhD by pub-inundation
While many think it is necessary to compose a dissertation in order to be awarded a PhD, others know that it is possible to be awarded a PhD by Pub-inundation. The foundation of this pathway to success is based on the monthly Departmental drinks. Here you will rub shoulders with those who have made it- PhD survivors! Present will be other wide-eyed, slightly Vitamin D-deprived PhD students, who are nervously trying to act casual in the company of their superiors. Survival tips here include, firstly, monitoring your alcohol intake- no one wants to see a spontaneous karaoke performance of ‘I will survive’. Secondly, chose your spot wisely, sitting between the Postgraduate Coordinator and the head of School is intimidating for anyone in there first 6 months of candidature. Rest assured over time you will discover that they are in fact human and not stupidity detecting machines out to bust you..

We have discussed just a few of the important concerns one will be faced with in the first 12 months of a PhD candidature in the School of Psychology. Initially this time is daunting but you will naturally outgrow this. However some will take time, effort and perseverance- but after all, what else is a PhD about?

Research rewards and relapse prevention

Coming from a psychology background we are always interested in behaviours across population, organisation, individual and personal levels.

We had been trialling a number of different reward options to focus our personal and professional behaviours, to keep us motivated and to acknowledge our successes. Originally this began with a packet of peanut M&Ms in celebration of a particular event/action but when we realised that we were consuming M&Ms to celebrate (or commiserate) the fact that it was Tuesday (or Monday, or Wednesday, sometimes Thursday, and almost definitely Friday), we decided something had to change. While teaching medical students how to guide a patient through a behaviour change, we decided to conduct a similar intervention on ourselves.

Why: to prioritise work-life balance, increase personal meaning and improve our academic research status.

How: reduce problematic research-related behaviour and/or increase beneficial behaviours by the development and application of our tailored Health Researcher (ECR) Psychobehavioural Framework.

We identified that there are numerous Key Performance Indicators (KPIs) across personal and professional domains that needed to be included for a relevant and practical framework.

Points system: identify rewards which were personally meaningful and professionally relevant and allocate points to each goal.

table 1

Box 1

So how are we doing using the framework?

Six-months into implementation; points have been scored, rewards taken- and ideally behaviours reinforced.

There have been some rewards taken including movies, regular lunches, a trip to IKEA, an afternoon of shopping and lunching in the sun, and we’ve accumulated a total of 607 (+ the 200 points we’ve already used) points to date. Accumulating these points has come from things like submitting 7 papers (2 published, 3 under review, 2 to revisit); an application for a Category 1 grant (our first ever, yay!); creating a successful blog; getting promoted; conducting a workshop; reviewing for new journals; regular(ish) gym attendance and very regular lake walking; completing lots of small and medium sized tasks at work (part of our core position descriptions).farm

Some challenges have arisen. The first is to remind ourselves to keep a record of our actions and the second is finding time to enjoy the rewards – why? Let’s reflect on this…

– we’ve had trouble remembering to engage with the framework (maybe because LB wrote it up and has ridiculously tiny writing, perhaps we need a bigger sign so the rewards are always in our faces!)

– the points need to be the reinforcer, so we need to make sure these are scheduled to occur as soon as the behaviour happens (this usually happens in hindsight, on a calendar, on Friday afternoons when we’re struggling to remember what we were doing at the beginning of the week)

– we’ve dropped our smaller rewardable tasks like daily writing KPIs and instead have focused on KPIs which get big rewards. This is a problem because the small ones are effective but are the first to fall off the radar when there are big projects on.

– mentality that should be doing more, better, faster – expectations, cognitive assumption – all or nothing, etc. We need to get better at saying no and sticking to it (earning those 20 points!)

There have been some great benefits – seeing the number rise each week is very rewarding and the reward times we have spent together have been fantastic fun!

Accountability: Because there are two of us engaged in this we feel responsible for earning points (i.e., accountability and encouragement from peers)

Relapse prevention: Need to rethink smaller behaviours – JOB’s suggestion has been a glass jar (not too big) when we engage in 40 minutes writing before any other task first thing on a work morning (one of the most effective things a writer/academic can do) we could add a stone to the jar. Once the jar is full this is a can be rewarded (not sure of the points allocation for this). It might actually be quite a decorative feature for our (new location) office.

Advice for future implementation: Stick with and support your research buddy. Design KPIs that are specific to your role and goals and are relative to opportunity (e.g., if we only work three days a week we are likely to only write three days a week). Reward often and sufficiently – make sure the intensity of the reward matches the intensity of the work. Have fun with it!