Your attitude at work plays an important role in your productivity and performance. A positive attitude will allow you to be successful while a negative attitude is counterproductive. Colleagues and clients don't like interacting with employees who exhibit bad attitudes. Having a positive outlook will also make you enjoy your job better and feel better about yourself. So, if you don't have a positive attitude, change your behavior to improve your time at work.
Part 1 of 5: find the cause
Step 1. Identify the times when your bad attitude begins
Do you still have a bad attitude at work? Your attitude may have changed recently. Have you started at a new position or a new job? Have your tasks been changed or do you have a new boss? Has one of your favorite colleagues left? Do you feel like you don't have friends in the office? Your workplace may have been reorganized. You will be able to better determine the cause of your bad attitude if you can understand when it started.
- If you haven't always had a bad attitude at work, consider the possibility that the problem isn't entirely with you. No one lives completely in isolation, and factors like an abusive boss and negative coworkers can have a significant influence.
- If you loved your job before and have a negative opinion now, ask yourself what has changed. Have you moved to a new job? You may not have adapted to your new tasks yet. Do you find yourself at a new point in your life? You might have loved being a salesperson in a store when you were young, but now you're looking for something else. A feeling of dissatisfaction and a lack of goals can cause a bad attitude at work.
Step 2. Write in your journal
Keep a journal about your attitude at work. Write several times a day in this journal, for example every two or three hours. Do you notice any trends? Does your attitude tend to be worse in the early morning or late at night when you are tired? Does your attitude depend on the people you have met? The attitudes of your other colleagues could have an influence on yours. For example, if you have a meeting every afternoon with a negative coworker, it might have an impact on your attitude. By being aware of your mood swings during the day, you will be able to find out when and in the presence of which colleague your attitude changes.
- If you have the “afternoon kick” and are feeling more grumpy, you might change your attitude just by getting up to go out for some fresh air or having a snack.
- If you notice that you often feel bad after interacting with someone, like your boss or a coworker, you must be wondering how to find a solution. By taking action, whatever negative influences you encounter at work, you will feel happier and more productive.
Step 3. Reflect on how you are feeling
Now that you've determined when your bad attitude shows up most often, think about how you really feel during those times. Write down how you feel when your attitude is negative. You may be feeling frustrated, tired, bored, or underestimated. You will only be able to act if you can identify your emotions.
For example, let's say you see the following note in your journal: “My boss yelled at me because I'm late on a project. I feel really stupid. This note suggests that you should chat with your boss to find a more productive way to talk to you, and that you also need to remember that making a mistake every now and then doesn't mean you're stupid
Part 2 of 5: release negativity
Step 1. Be responsible for your attitude
While circumstances can undoubtedly influence how you feel, you develop your attitude from the way you approach those circumstances. Only you can determine how you respond to a personal situation. The first step to improving your attitude is to recognize that the change starts with you.
- For example, even if your boss is horrible or your coworker negative, you can still choose to respond positively or negatively. Do you want to contribute to the problem or do you want to make an effort to fix it?
- Negativity can be passed from person to person. Don't become one of the links in the chain.
Step 2. Avoid the triggers of negativity
Do you always feel more negative after reading a certain newspaper? You may feel bad after watching the news. When you have identified the things that are causing your negativity, try to reduce your exposure to these factors.
If you can't reduce your exposure to negative elements, change your reaction to it. When you see a negative element, like a natural disaster, think instead of what you could do to help. Could you donate money, clothing, food, or even donate your time? Consider positive actions you can take in response to negative things
Step 3. Reduce your interaction with negative people
If one of your coworkers in particular is undermining your mood, try reducing your interactions with them. If it's impossible to avoid, ask positive questions. Ask him what's going on at his job today. Ask him questions about his favorite movies. Try to redirect your conversations to positive topics.
Part 3 of 5: chatting with your office colleagues
Step 1. Chat nicely
It might be tempting to be negative when talking about issues, especially if they are serious issues. However, negativity tends to attract more negativity. Try these strategies instead.
- Instead of saying, "This is a bad idea, it will never work," say instead, "I have a lot of concerns about this, would you like to hear them? "
- Instead of being passive aggressive, that is, saying things you don't mean or saying them in a sarcastic tone, be direct. For example, avoid saying, “No, why would I have a problem? If you are angry. Instead, say, "yes, I don't like the way you spoke to me in front of others, can we discuss that?" "
- Rumors in the workplace can be a big problem that contributes to negative attitudes. Do not take part in it.
Step 2. Become a positive presence
Greet others with a smile and even if you are having a bad day, try not to convey negativity at work. Be careful what you say because it is a reflection of how you feel and what you believe. Make your voice a positive voice of encouragement at work. Offer smiles, compliments and support to others.
If you're having a bad time or going through a tragic experience, talk to your boss or a colleague you trust to let them know you need support
Step 3. Approach a problematic colleague
If one of your coworkers' negativity pulls you down, try to address them politely. It's entirely possible that he can make other people uncomfortable too, but no one feels comfortable enough to explain the problem to him.
Speak in the first person, for example saying, “I would like to chat with you about something. I've noticed that lately, you often talk about what makes you angry with your clients. Everyone has issues with their clients, but your constant negativity keeps me from staying positive and energized at work. Would you like to discuss what's going on? By using first-person sentences, you avoid accusing or judging him, which can prevent him from becoming defensive
Step 4. Listen to what he has to say
You don't know what's going on in your coworker's life, that's why you need to listen to him while he explains to you. Maybe his mother is sick and it makes him more irritable. He might be worried about his poor performance and he doesn't feel appreciated as a member of the team. By understanding where its negativity comes from, you can work together to decrease it. More often than not, your colleague will be happy to find a listening ear.
- Use phrases that reflect your empathy, such as "this seems to be very hard on you" or "I'm sorry about what happened to you".
- Even though the conversation is not going well, you have tried to find a solution to the problem. If you need to bring the issue to your manager or human resources, you can tell them that you did your best to resolve the issue with that person, but you couldn't.
Step 5. Know the signs of an abusive boss
Anyone can have a bad day from time to time, but some people are just out there to harass others at work. If your boss is overly abusive or can't come up with constructive criticism, you may have a harder time maintaining a positive attitude at work.
- Examples of abusive and intolerable behavior include bullying, harassment, deception, humiliation, personal criticism, name calling and assault. If this behavior was consistent and sufficiently abusive or hostile, you could file a complaint.
- For example, if your boss criticizes your work saying, "This report is horrible, my grandmother could write a better one!" Is abusive behavior. However, that may not be enough to make a complaint.
- Sometimes your boss might not have very good communication skills. For example, if he criticizes your work and tells you, "This is horrible, do it again", that is not necessarily abusive, but he sure is not going to help you. You are also going to feel bad. If you think that the style of communication used by your boss could benefit from some improvement, you could discuss it with him.
Step 6. Talk to your boss
It might be difficult to have a good attitude at work if you are dealing with an abusive boss, both for yourself and for others. It might be scary to approach it, but negative bosses can actually make you less effective and more anxious. Be aware of the dynamics that power when you go to talk to your boss. Be polite, tactful and courteous.
- Approach issues from a collaborative perspective. Remember, your boss might not even realize he has a problem, and he might not intentionally hurt you. For example, you could say to him, “I noticed that I have some problems at work. Can we discuss possible solutions? "
- Find common ground. For example, you could say to him, “I know we both value the excellent quality of the projects we are working on” to let your boss know that you both have the same goal.
- Be direct, but be respectful. Use first person sentences. You could say, for example, "I have found that I work better by receiving more specific and concrete comments instead of general comments." Do you think you can give me more specific comments on my reports? I think it would help me to really do my best. "
- Be honest. If your boss has said things to you to demean you, harass you, or be mean, speak up clearly, but don't make them seem like they're judging them. For example, you could try saying, “I felt really hurt when you yelled at me in front of everyone last week. It would help me more if you could talk to me privately about the areas where I can improve. By presenting a clear, honest, but polite discussion of how you are feeling, you may help your boss behave better with you.
- Avoid aggressive passive behavior. Even though studies suggest they're better than nothing, they don't communicate your real needs and wishes to your boss.
Step 7. Apologize to others
If your negative attitude has impacted a coworker, consider apologizing to them. Let him know that you are going through a difficult time, but that you are going to make an effort to behave better. Ask others to watch you. When they hear you say negative things, they may ask you to stop.
For example, you could say, “Hi everyone, you may have noticed that I have complained a lot lately about the company and the working hours. I know that the company offers us many benefits and supports us, I am really grateful to them. I will try to be more positive from now on. "
Part 4 of 5: Do your best to be positive
Step 1. Think about other options
Once you've discovered the source of your counterproductive attitude, figure out what you can do to address its causes. For example, if your bad attitude has developed because of your lack of sleep, try to get more sleep during the night. Otherwise, you could take short naps during your lunch break or your other breaks. If your job is not stimulating enough and you are bored, ask your boss to give you new tasks.
Step 2. Focus on a positive mindset
The way you think about something will ultimately become the way you feel it. If you want to control your attitude, pay attention to your thoughts. Focus on positive things. Eliminate your negative thoughts by consciously trying to think with a positive internal voice.
- For example, when you feel frustrated because someone is taking up too much space on the subway, think instead of how grateful you feel for being able to use public transportation. Instead, think about how happy you are not to be in your car and not having to face the snow and the cold to get to work.
- Remember to think positively during the most difficult times of the day. For example, before you leave for work or before an important meeting, take a break and think about things that went well. Watch out for negative thoughts like, “I really don't want to go to this meeting, Sarah is still picking on me. Instead, try thinking, "I'm looking forward to hearing what Sarah will say about my presentation." I think his comments can be helpful. "
- It takes practice to be able to think positively. Don't get frustrated if your mind sometimes gets lost in the negativity side.
- Stoicism encourages positive thoughts, but also allows you to visualize the worst possible outcome when your thinking dwells on negative moments. Usually, you can take more than you think.
Step 3. Express your appreciation
Consider making a list of the things that make you grateful. Write down your qualities and your friends who create this feeling. Focus on the things that make you grateful. Say them out loud. Consider doing this exercise when you are getting ready to go to bed. Think about the things that went well during your day.
- Trade your bad attitude for more recognition. When you miss a meeting because of roadwork, change your attitude. Instead of feeling frustrated with the traffic jams, find some gratitude.Look around and think about all the things that make you grateful. For example, you might be grateful for your health, for your well-being, for your physical strength, for your friends and family, or for the natural beauties around you.
- Know how to recognize with humility your place in the world and your joy of living there. Think of life more as a gift than a right.
Step 4. Make positive affirmations
During your day, realign your thoughts through positive affirmations. Build sentences that speak about your personal strength, beliefs, and self-confidence. For example, you could say, “Today I'm going to use my computer skills to improve my website. I will apply myself and work well to do my best. If you repeat these statements to yourself several times a day, you are subconsciously training yourself to think positively. By sending positive responses to your subconscious, you will trigger a positive feeling that will prompt you to take action.
- Don't deviate your assertions from things you can control. If you try a positive affirmation that relies on the actions or responses of others, you might find that it doesn't work because you can't control the behavior of others.
- For example, an unnecessary statement might sound like, "Everything is going to be okay today!" You can't control it. A coworker might be having a bad day. An important file could be damaged. You might have spilled your lunch on the clothes. However, if you repeat a statement like "I am strong enough to go through all the obstacles that are going to come up today", you are focusing on the things you can do that will be of more benefit to you.
- However, eliminating positive thoughts might come at the expense of some people. In this case, it would be better to recognize the negative things and move on. Recognize imperfections, but always look for the positive.
Step 5. Visualize a better attitude
What do you look like? Are you smiling and looking friendly? Studies in performance psychology suggest that many successful people, for example Nelson Mandela, use visualization techniques to improve their skills and talents. By visualizing a good attitude, you might start to believe that you have one.
Give as much detail as possible to your visualizations. The more details there are, the more you can use them to achieve your goal
Part 5 of 5: Focus your energy at work
Step 1. Approach your work realistically
Keep a clear mental picture of what your relationship to work should be like. Accept that some tasks at your job are less interesting than others and try to finish them with a positive attitude. Consider rewarding yourself with a coffee or other reward after completing long, boring tasks.
Step 2. Set some work goals for yourself
Take into account your strengths and weaknesses. Focus on completing tasks in a way that suits your working style. Divide more important tasks, such as completing a large project, into sub-tasks. Eventually, seeing that your goals have been achieved, you will have a better attitude towards your work.
For example, if you have to finish a big project and it makes you stressed out, try breaking it down into sub-tasks, for example: "researching market information on Monday", "consulting the small business advisor on Tuesday", "Write a draft on Wednesday", "write the first version on Thursday" and "revise it on Friday". This will be easier to accomplish than one big project, and you will have a positive sense of accomplishment once you complete one of the subtasks
Step 3. Meet your boss
Explain that you have found ways to improve your productivity at work. Discuss possibilities to readjust your way of working or your schedule. Your company may accept voluntary initiatives. Ask your boss to get involved.
- When you meet your boss, you improve your relationship and show yourself as someone who takes their job and performance seriously. By doing this, you will create a more positive atmosphere at work.
- Ask to work with someone who inspires you. If there is a person at work who has a good attitude, you can learn more by spending time working next to that person.
- Ask if he can give someone else tasks that you feel are undermining your ability to have a positive attitude at work. If possible, change your responsibilities so that they are more in line with your strengths and professional goals.
Step 4. Redefine your role at work
While your responsibilities may not change, redefine the way you think. Instead of focusing on a title or a label, think about the things you do well. Redefine the way you think about your daily tasks. If you are someone's assistant and spend your time writing emails or answering the phone, envision yourself as a person who helps businessmen connect with each other and complement each other large transactions. Your job is to be a link between several people, not to fill out papers.