A guide & workbook

Discovering and Transcending Your Core Beliefs Around Work

Intro.

Welcome to the Career Beliefs Workbook, designed to help you reflect on your family's beliefs and attitudes around work, consider how those beliefs have shaped your own perspectives, and identify any patterns that may hold you back. You'll also explore your core beliefs around work and how they align with your values and goals. Finally, you'll develop empowering beliefs that can help you create a more empowered work life.

As you go through this workbook, it's important to be honest with yourself and be open to new insights and perspectives.

I created this workbook because I know firsthand how powerful it can be to understand the beliefs and patterns that shape our career choices. In my own journey, I realized that some of my beliefs about work were holding me back from pursuing my true career and finding fulfillment. Through reflection and hard work, I could identify those beliefs and develop new, empowering beliefs that helped me create a more fulfilling work life. I hope this workbook will provide you with the tools and insights you need to do the same.

Important disclaimer: This workbook is intended to be a self-reflective tool, not a replacement for professional advice or coaching. Please use it mindfully. If you find that you're struggling with any of the concepts or exercises in this workbook, or if you're facing challenges in your work life that feel overwhelming, please seek additional resources or support.

1. Early Experiences and Inherited Beliefs

The beliefs and attitudes that you inherit from your family can be thought of as 'invisible baggage' that you carry with you throughout your life. This 'baggage' can contain both positive and negative beliefs, and it can influence your attitudes, behaviors, and choices in subtle and powerful ways.

For example, if you grew up in a family that highly valued hard work and career success, you may have inherited a belief that your worth is tied to your job title or income. On the other hand, if you grew up in a family that prioritized creativity and self-expression, you may have inherited a belief that work should be fun and fulfilling.

Regardless of the specific beliefs you've inherited, it's important to recognize that they can shape your career choices and experiences in ways you may not even be aware of. By reflecting on your family influences and becoming more aware of the 'invisible luggage' you're carrying, you can gain insights that will help you make more intentional and empowered career choices.

Use these prompts to help you reflect on your parents' or caregivers' attitudes toward work and how they may have influenced your own beliefs.
- What was your parents' or caregivers' relationship with their job or career?
- How did your parents or caregivers talk about work? Was it positive, negative, or neutral?
- Did your parents or caregivers prioritize work over other aspects of their lives, or vice versa? How did that impact you?
- Were there any particular events or incidents involving your parents’ or caregivers' work that had a significant impact on you?
- Did your parents or caregivers encourage you to pursue a particular career path or have specific expectations for your work life? How did that influence your own beliefs about work?
- How did your parents' or caregivers' work-life balance, or lack thereof, influence your own attitudes toward work-life balance?
- Did you observe any differences in how your parents or caregivers approached work compared to other adults in your life, such as relatives or friends' parents? How did that impact your perspectives on work?
- How did your parents' or caregivers' job satisfaction, stress levels, or financial situation related to work influence your beliefs about the role of work in your own life? In what ways has your family shaped your career aspirations and expectations?
Take some time to reflect on these prompts and write down your thoughts. These reflections can help you gain insight into how your early experiences have shaped your current beliefs about work.

Here are three prompts that may help you explore how your experiences with your boss or colleagues may be connected to your childhood experiences:
- Reflect on any current or past relationships with your boss or colleagues that have triggered strong emotions or reactions in you. What were those emotions and reactions, and why do you think they were triggered? Can you identify any similarities between those experiences and any experiences you had in your childhood?
- Think about any specific situations or conflicts you have experienced with your boss or colleagues. How did you respond to those situations, and were there any aspects of your response that may have been influenced by your early experiences or core beliefs?
- Consider any expectations or assumptions you have about your relationships with your boss or colleagues. Are there any patterns in those expectations or assumptions that may be connected to your childhood experiences or beliefs about authority figures or relationships?

2. Exploring Patterns and Tendencies in Your Work Life

Now that you've explored your early experiences and beliefs, it's important to develop self-awareness around your current behavior patterns at work. By reflecting on your emotions, reactions, and triggers in different work situations, you can gain insight into any challenges or obstacles you may be facing.

The following journal prompts are designed to help you explore your behavior patterns and identify any issues that may be holding you back. Take some time to reflect on these prompts and consider how your early experiences and beliefs may be connected to your current work life. By developing a deeper understanding of yourself, you can start to identify areas for growth and develop strategies for becoming more empowered.

Here are some questions that may help you identify triggers at work that may be related to your early experiences or core beliefs:
- Are there any specific situations or events at work that tend to cause you stress or anxiety? What are they, and what emotions do they trigger in you?
- Are there any particular people at work, such as your boss, colleagues, or clients, who trigger strong emotions or reactions in you? If so, what are the emotions and reactions, and why do you think they are triggered?
- Are there any tasks or responsibilities at work that you tend to avoid or dread? What emotions do they evoke in you, and can you trace those emotions back to any early experiences or core beliefs?
- Have you noticed any patterns in your behavior or reactions at work, such as procrastination, perfectionism, or difficulty delegating, that may be linked to your early experiences or core beliefs?
- Are there any aspects of your current work environment, such as the company culture, values, or leadership style, that trigger negative emotions or reactions in you? If so, what are those emotions and reactions, and why do you think they are triggered?
- Are there any specific expectations or goals you have set for yourself at work that may be connected to your early experiences or core beliefs, and are they causing you stress or anxiety?
- Are there any power dynamics or authority figures at work that trigger feelings of insecurity, inferiority, or defensiveness in you? If so, can you trace those feelings back to any early experiences or core beliefs?
- Are there any workplace situations where you feel like you are being treated unfairly or not given the recognition you deserve? Do those situations trigger strong emotions or reactions in you? If so, what are the emotions and reactions, and why do you think they are triggered?

Exploring Patterns and Tendencies in Your Work Life - Example of patterns

Below, I'll introduce you to some examples of different behavior patterns that you might encounter at work. These examples are meant to be a starting point for self-reflection, not a judgment or diagnosis. As you read through these scenarios, pay attention to any patterns or behaviors that you might recognize in yourself. Remember, acknowledging these patterns is the first step toward understanding them and, eventually, working through them in a compassionate and growth-oriented way.

The goal around identifying patterns:

The goal of this section is to help you increase your self-awareness and understanding of your own behavior patterns so that you can ultimately work through them in a compassionate and growth-oriented way. By reflecting on these examples and connecting them to your own experiences, you can gain valuable insights into your strengths, challenges, and opportunities for growth.

Important to note:

As you explore these examples, remember that behavior patterns are not fixed or permanent. They are simply ways of being that you've learned over time, and with effort and intention, you can change and evolve these patterns to better serve you in your work and life.

1

Sarah often finds herself struggling to speak up in meetings or share her ideas, even when she knows she has valuable insights to contribute. Upon reflection, she realizes that she was often told to be quiet and not interrupt as a child, which may have contributed to her current tendency to hold back at work.

2

John tends to avoid conflict at all costs, even when it's necessary to address issues or stand up for his own needs. He remembers growing up in a household where conflict was often avoided or swept under the rug, which may have influenced his current behavior pattern.

3

Mike tends to get angry or frustrated at work, even over small issues. He remembers growing up in a household where anger was a common response to stress or conflict, and he realizes that he may have absorbed this behavior pattern.

4

James has a hard time expressing empathy or compassion towards his colleagues, even when he knows it's important to do so. He remembers growing up in an environment where vulnerability was seen as a weakness, which may have influenced his current behavior pattern.

Behavior patterns examples:

5

Lily struggles to delegate tasks or let go of control at work, even when it's necessary to do so. She recalls that her parents often emphasized the importance of being self-reliant and not relying on others, which may have contributed to her current behavior pattern.

6

Emma has a hard time trusting her own judgment and decisions at work, even when she's knowledgeable and capable. She recalls that her parents were often critical of her choices as a child, which may have led to her current lack of self-trust.

What actions or steps could these fictional models take to address this behavior pattern in a positive and growth-oriented way?

Let's consider the example of Emma, who tends to avoid conflict and confrontation at work. To address her avoidance behavior in a positive and growth-oriented way, Emma can take steps to build her confidence and resilience and find ways to engage more fully in her work and relationships. Here are some specific actions she can take:

Practice self-compassion: Recognize that avoiding difficult situations is a way of protecting herself, and treat herself with kindness and understanding.

Identify her strengths: Emma can reflect on the unique strengths and skills she brings to her work, such as her strong listening skills and her ability to build rapport with others.

Set small goals: Emma can break down her larger goal of addressing her avoidance behavior into smaller, more manageable steps, such as initiating a difficult conversation with a coworker or offering constructive feedback to her boss.

Seek support: Emma can reach out to a trusted colleague or mentor for guidance, feedback, and encouragement as she works to overcome her avoidance pattern.

Or with the example of Mike, who struggles with perfectionism at work. To address his perfectionism in a positive and growth-oriented way, Mike can take steps to develop a more balanced and flexible approach to his work and recognize that perfectionism can sometimes hold him back. Here are some specific actions he can take:

Practice self-compassion: Recognize that striving for perfection is a way of seeking validation and approval, and treat himself with kindness and understanding.

Set realistic goals: Mike can set challenging but still achievable goals and allow himself to make mistakes and learn from them.

Embrace the growth mindset: Mike can focus on learning and growth rather than perfection by embracing challenges and seeing mistakes as opportunities to learn and improve.

Practice self-awareness: Mike can become more aware of his perfectionistic tendencies by reflecting on his thoughts, feelings, and behaviors and noticing when perfectionism drives his actions.

Use positive self-talk: Mike can use positive affirmations and self-talk to remind himself that he is capable and worthy, even if he doesn't meet his own high standards.

Seek feedback and support: Mike can seek feedback from others and ask for support when needed, to gain different perspectives and develop a more balanced and realistic view of his performance.

Here are some questions that may help you identify your patterns at work:
- What insights or revelations did you gain about yourself as you explore the examples of behavior patterns?
- Think of a behavior pattern that you've noticed in yourself at work. What early experiences or beliefs might have contributed to this pattern?
- How do you see this behavior pattern showing up in your current work situation or relationships?
- What is the cost of continuing this behavior pattern in your work-life and personal life? How might it impact your career, relationships, and overall well-being?
- What would it look like to approach this situation with a different, more empowering behavior pattern?
- What challenges or obstacles do you anticipate in addressing this behavior pattern?
- What support or resources do you need to help you address this behavior pattern effectively?
- How can you practice self-compassion and self-acceptance as you explore and address this behavior pattern?
- How can you integrate the insights you've gained from this section into your ongoing personal and professional development?

3. Understanding Core Beliefs Around Work

Core beliefs are the underlying assumptions and expectations about ourselves, others, and the world. They are often formed in childhood and reinforced over time through various experiences. Core beliefs shape our perceptions and how we interpret situations, and they influence our emotions, behaviors, and attitudes.

For example, if you believe that you are "not good enough," you may perceive challenges or setbacks at work as evidence of your inadequacy, leading to feelings of self-doubt and frustration. This can impact your motivation, performance, and overall experience at work.

On the other hand, if you have a core belief that you are competent and capable, you may view challenges as opportunities to learn and grow, leading to greater resilience and job satisfaction.

Exploring and understanding your core beliefs can help you become more aware of the ways they may be impacting your work life. By identifying and challenging unhelpful beliefs, you can shift your mindset and develop a more empowering and effective approach to your career.

Exercise: Identify Your Strengths

Core beliefs about work: Your overall beliefs about work can shape your motivation, engagement, and satisfaction. Take a moment to think about why you work and what you hope to gain from your career. Do you see work primarily as a means to an end (such as financial security or social status), a source of personal fulfillment, a way to contribute to a greater cause, or something else? To explore this further, consider a recent experience or incident at work that stood out to you, either positively or negatively. How did you feel about it? What beliefs or assumptions may have influenced your reaction? For example, if you feel frustrated about a task, you may believe that work should always be interesting or meaningful. Reflecting on your beliefs about work can help you better understand your motivations, values, and goals. It can also illuminate any disconnects between your current work situation and your deeper expectations or aspirations.

Core beliefs around your profession: determining whether it fits your values and beliefs, challenges, and excites you. It's important to understand how you feel about your career or profession to determine whether it's a good fit for you and to identify any changes you might want to make. Take some time to reflect on your current job or career path. Do you feel passionate about what you do, or is it just a means to an end? To help you explore this, consider how you envision your ideal career or profession. Would you prefer a job that aligns with your personal values and beliefs, one that challenges and excites you, or one that provides stability and financial security? For example, if you're passionate about social justice, you might see your current job as a stepping stone toward a career in public service or activism. Or, if you're primarily focused on financial stability, you might see your career as a way to support your family and enjoy life outside of work. Reflecting on your feelings about your career or profession can help you clarify your goals and priorities and identify any steps you might want to take to align your work with your values.

Core beliefs around your role: Think about your typical responsibilities and tasks at work. What do you see as your primary role in your team or organization? Do you view yourself as a leader, a team player, a support person, or something else? Your role can influence how you approach your work and interact with others. Reflecting on your role can help you better understand your strengths and challenges and identify areas for growth. For example, if you see yourself as a team player, you may prioritize collaboration and harmony, but you might also find it challenging to take initiative or make independent decisions. On the other hand, if you view yourself as a leader, you may excel at driving projects forward and inspiring others. Still, you might struggle with delegation or listening to diverse perspectives.

Core beliefs around success and failure: What do you believe about success and failure in the work context? Think about a recent project or task at work that you completed. How did you feel when you finished it? If you succeeded, how did you celebrate or reward yourself? If you failed, how did you react and move forward? Your responses to success and failure can provide insight into your beliefs about these concepts. (For example, if you tend to dwell on failures and dismiss successes, you may hold the belief that you are not good enough.)

4. Creating a More Empowered Work Life

Now that you've explored your family influences and beliefs around work, you're better positioned to understand the patterns and beliefs that may hold you back. In this section, you'll focus on identifying empowering beliefs and creating an action plan for making positive changes in your work life.

Let’s start by understanding your unique strengths to help you navigate challenges, find fulfillment, and be happy with your career. By reflecting on your past successes and values and identifying your unique strengths, you can gain clarity on how to move forward in your work life.

As you go through this section, remember that by focusing on your strengths, values, and aspirations, you can move towards a more empowering and fulfilling work life. This can help you transcend any limiting beliefs or patterns that you may have inherited from your family system. So, let's dive in and discover your strengths and how you can use them to create a more meaningful and fulfilling work life.

Exercise: Identify Your Strengths

Reflect on Your Past Successes: Think about times in your life when you felt particularly successful or accomplished. This could include any area of your life, not just work. Write down a few examples and consider what strengths contributed to your success in each situation.

Explore Your Core Values: Reflect on what is most important to you in life. This could include things like family, creativity, learning, challenge, or service. Write down your top five values and think about how these values relate to your work life.

Identify Your Strengths: Consider the strengths that underpinned your past successes and that align with your core values. Create a list of your top five strengths and write a brief description of each, including how it has contributed to your success and how it relates to your values.

Synthesize and Reflect: Take some time to review your lists of successes, values, and strengths. Think about how your strengths can help you achieve your goals and live in alignment with your values. Are there any strengths that you want to develop further or that you want to leverage more in your current work situation? Use this reflection to inform your action plan in the next section.

Exercise: Create a Career Beliefs Action Plan

Now that you've explored your career beliefs and gained insights into the patterns and beliefs that may be influencing your work life, it's time to create a plan for positive change.

The Career Beliefs Action Plan will guide you through the process of setting specific, achievable goals related to your career beliefs and developing strategies to overcome any obstacles you may face. You'll also identify a timeline and accountability plan to help you stay on track and achieve your goals.

The action plan is designed to be flexible, so you can adjust it as you learn more about yourself and your beliefs. Remember, personal growth is a journey, and it's okay to modify your goals or action plans as you gain new insights and experiences. With dedication and persistence, you can create a more empowered and fulfilling work life that aligns with your values and goals.

Below is an example of an action plan. This can also be written in your journal (if you have one) or moved right into a project management tool (Asana is my personal favorite).

Example:
"Develop a healthier work-life balance"
Example:
"I want to feel less stressed and overwhelmed at work, and I want to have more time and energy for my personal life and interests."
Examples:
"Set boundaries around work hours and commitments, and communicate them clearly to my colleagues and boss."
"Create a weekly schedule that includes time for self-care, interests, and socializing."
"Identify and address any underlying beliefs that may be driving overwork or work-life imbalance (e.g., the belief that I need to prove my worth through my job)."
Example:
"I might feel overwhelmed or discouraged if I don't see an immediate improvement in my communication skills. To overcome this, I'll set small, achievable milestones and celebrate my progress."
Examples:
“Week 1: Reflect on my current situation and identify areas for improvement."
"Week 2: Create a weekly schedule that includes time for self-care, interests, and socializing."
"Week 3: Begin implementing the new schedule and adjusting as needed."
"Month 1: Check in on my progress and make any necessary adjustments to my schedule or action plan."
"Month 2: Evaluate my overall progress and reflect on any further changes I want to make to achieve a healthier work-life balance."
Examples:
"Share my action plan with a friend, family member, or mentor, and ask them to check in with me every two weeks to discuss my progress and any challenges I face."
"Create a system for tracking my progress, such as a journal or a spreadsheet, and review it regularly to stay motivated and focused."
"Join a support group or online community for individuals working on similar goals, and participate in discussions and activities to gain encouragement and inspiration."

Recap

Congratulations on completing the Career Beliefs Workbook!

Throughout this workbook, you've reflected on your early experiences and inherited beliefs, explored your current work patterns and tendencies, identified your core beliefs around work, and created an action plan for developing a more empowered and fulfilling work life. You've also gained insights into the impact of your beliefs on your career choices and experiences and learned strategies for addressing any challenges or obstacles you may face.

Diving into your family system and exploring your career beliefs is not easy. Remember, personal growth is a journey, and it's important to be kind and patient with yourself as you continue to learn and grow.

As you move forward, use the insights and action plans you've developed in this workbook to guide your decisions and actions. Continue to reflect on your beliefs and values. With time and effort, you can create a work-life that aligns with your passions, strengths, and aspirations.

Thank you for allowing me to be a part of your journey. I wish you all the best as you continue to explore and develop your career beliefs.