CONSCIENTIOUSNESS: A Key Personality Trait Correlated With Health & Success

DON'T COUNT ON MOTIVATION.

COUNT ON DISCIPLINE.

-JOCKO WILLINK

Your personality refers to the unique combination of psychological traits, thinking patterns, feelings and behaviors that distinguish you from others. While it tends to be stable over time, changes do occur across one's lifespan. These changes are rarely sudden or dramatic. Instead, they develop as modifications or refinements to key character traits due to maturity, life experiences, and deliberate and mindful attempts to learn more adaptable and resilient ways of being.

The old adage of you can't teach an old dog new tricks is simply flawed as neuroplasticity comes to the rescue providing evidence that we can and do change in response to experience. The combination of who you are, what you've experienced and how you've personally made sense of these experiences contributes to your unique personality.  

There has never been and there will never be a replica of you.

With that said, there are broad groupings of personality traits that many of us fit into and within these groupings, there are sub-variations. For example, a popular personality inventory, often referred to as the Big 5 or the Five-Factor Theory of personality, is the NEO-PI-R, or the Revised NEO Personality Inventory, developed by researchers Paul T. Costa and Robert R. McCrae. They identified 5 major personality dimensions, and within the five are varying degrees of expression. These include Neuroticism, Extraversion, Openness to Experience, Agreeableness, and Conscientiousness. 

Is there a personality trait most consistent with success? YES! And by the title of this blog, you in all likelihood already deduced this key trait is Conscientiousness. 

CONSCIENTIOUSNESS

Conscientiousness is the trait most associated with health, well-being, positive aging, and both personal and professional success. Those who score high tend to approach life with a strategic and disciplined mindset as opposed to a more laissez-faire and relaxed attitude. High Cs (as is the label assigned to Conscientiousness) tend to pay closer attention to the details of their life. 

IT'S THE LITTLE DETAILS THAT ARE VITAL.

LITTLE THINGS MAKE BIG THINGS HAPPEN.

-JOHN WOODEN

It is important to note that personality is a complex and multifaceted concept, and no single theory captures its entirety. Researchers continue to explore and refine the understanding of personality through ongoing studies and discussions. However, the application of Conscientiousness in our everyday lives has repeatedly been shown to promote a self-reporting of life satisfaction,  success and purpose.

CONSCIENTIOUSNESS REFERS TO THE DEGREE TO WHICH YOU ARE ORGANIZED, RELIABLE & RESPONSIBLE!

Playing to your unique combination of strengths will help you go far in creating a fulfilling and signature lifestyle. Enhancing and spending time in activities that feel intrinsically rewarding will raise your rating of life satisfaction and joie de vivre. This is the path toward self-actualization. However, Conscientiousness is the key personality trait that, if under-developed, can possibly deter or hinder the full expression of your success. 

HERE'S WHY: 

Conscientiousness and key executive functioning skills align. Executive functioning refers to the skills required for achieving success, and considered the "supervisory" center, geographically located within the frontal and prefrontal lobes of your brain. These critical skills incrementally evolve with age; with a full appreciation of their maturity by about age 25.    

Neuroplasticity, as mentioned before, is the brain's ability to change and adapt as a result of experience. This means you can make adjustments to your core personality traits by creating the experiences necessary to optimally enhance areas that may be in need of development, such as Conscientiousness. 

If you are not naturally a detail-oriented and attentive individual but wish to be, there are steps you can start taking today to enhance these areas. But before attempting to change something about yourself that does not come naturally, ask yourself why you want to do this. 

Discipline Vs Motivation

When you discover your why, you will also find your motivation. Motivation is a powerful force and it is in the uncovering of your "why" that it is best used. The WHY matters when attempting significant change. However, as you continue reading, you will learn that you will not want to rely on motivation to achieve personal and professional success. Discipline is more powerful than motivation when it comes to results. Discipline surpasses motivation and is a stronger predictor of outcome than motivation. 

Discipline delivers consistency! 

Consistency delivers results! 

The Benefits of Conscientiousness 

Research supports that those who score high on Conscientiousness tend to enjoy better health and more satisfying relationships, and excel both academically and professionally. Through the establishment of healthy habits (built into routines and systems), these individuals are more attentive to their health and well-being and tend to weave health habits into their lifestyle. This translates into less of a reliance on motivation and more on discipline. Individuals with a high Conscientiousness score tend to establish a non-negotiable agreement with themselves. Their good habits  are a priority and they're rarely at the mercy of mood, motivation or time allowances.  

These individuals also tend to be viewed as trustworthy by others due to their diligence in honoring commitments, regulating their emotions, and controlling their impulses (which are additional features of this personality domain). They feel "safe" to be around. 

Building trust is not just necessary for those with whom we interact, but also with ourselves. When we honor our own commitments and show both consistency and discernment in our actions, we tend to feel better about ourselves. This increases confidence, resilience and self-efficacy. 

Those high on Conscientiousness also tend to report elevated levels of: 

• HEALTH & WELLNESS
• INTERPERSONAL RELATIONSHIP SATISFACTION
• ACADEMIC SUCCESS
• PROFESSIONAL & CAREER SUCCESS

8 STRATEGIES TO INCREASE CONSCIENTIOUSNESS

1.    SET CLEAR GOALS

Clearly define your short- and long-term goals. This will give you a sense of purpose and direction, making it easier to stay focused and organized. Goal setting helps organize your time, plan your day, and galvanize your resources to maximize your life. A clear set of goals will allow you to have a clear set of boundaries, both with yourself and with others.  

2.   CREATE a THOROUGH TO-DO LIST 

This typically requires a 2-step process that is broken down into a BRAINSTORMING SESSION and a separate SELECTION & PRIORITIZATION SESSION. 

Step 1:  BRAINSTORM

Carve out one hour and brainstorm everything  you  would like to achieve, have, create, learn, etc. In essence, freely associate your dreams and aspirations (without editing), and capture each and every one in writing. This is not the time to judge whether or not the attainment of these goals is realistic or reasonable. That will come later, in the SELECT & PRIORITIZE step. For now, just freely jot down and capture. Date and keep this list. 

Step 2:  SELECT & PRIORITIZE

Of the items you listed, carefully and mindfully choose the ones you wish to organize into a plan. Identify the most important tasks, activities, goals, and/or projects and prioritize each. Focus on completing high priority and return on investment items first. 

3.   BREAK DOWN YOUR PROJECTS INTO TASKS 

Number 3 is an off-shoot of 2. Bite-size tasks will feel less daunting than big projects. If your goal is to, for example, write a book or start a business, then breaking the project down into actionable steps toward goal achievement will feel manageable. For example, start by committing to writing for 30 minutes per day if writing a book is your goal. If it's to start a business, then create your business plan on paper and insert all the next-action steps. Each day (or several times a week), commit to checking a task off the list. This systematized approach will result in a completed book or the creation of your new business. Trying to do too much too soon will feel heavy. A popular time-management technique that you may wish to implement as a way to increase Conscientiousness and complete larger goals is the Pomodoro Technique. 

Pomodoro Technique

Developed by Francesco Cirillo in the late 1980s, the Pomodoro Technique,  is an excellent way to overcome procrastination and accomplish goals. It simply requires that you break your activities into short intervals, such as 25 minutes.

1.     Choose a Task: Select a task that you want to work on.

2.  Set a Timer: Set a timer for 25 minutes (this is known as one "Pomodoro"). This specific time frame is often referred to as a "work sprint" or "focus session."

3.    Work on the Task: Focus solely on the chosen task until the timer rings. If your mind wanders or you think of something else you need to do during this time, jot it down and get back to the task at hand.

4.     Take a Short Break: Once the timer goes off, take a short break, about 5 minutes. Use this time to stretch, take a walk, grab a snack, or do something unrelated to this project.

5.     Repeat: Repeat the process. After completing four Pomodoros, take a longer break, around 15–30 minutes.

The magic behind the timer is that it creates a gentle sense of time pressure that encourages remaining focused and on task (for a short and very do-able time interval). It builds feelings of success quickly as you notice items being completed. 

4.   CREATE SYSTEMS & ROUTINES 

Establishing a daily, weekly, monthly and seasonal routine can help create structure and discipline in your life. Planning your future activities will help create a Conscientious lifestyle. 

One of the greatest benefits of creating systems and routines is that it releases the need to have to make yet another decision. Relying too much on decision making can lead to cognitive fatigue. 

For example, having to consider the following and then make a decision —> 

• Will I work out today?
• Will I write a few more pages of my screenplay?
• Will I study toward my certification exam this afternoon? 

is a less effective way of gaining success in your life. You would have been better off weaving these activities into a schedule and a ritual. For example, I work out every Monday, Wednesday and Friday at 7:15 am for 45 minutes.  This is now on the schedule. The same goes for the other activities. They each have a place on the calendar.  The fewer decisions you HAVE to make, the more available your executive functions will be for processing information that is more advanced and higher functioning than these types of decisions. 

A term I coined—> EXECUTIVE FUNCTION FATIGUE occurs when we overload ourselves with living day-to-day in a manner that does NOT support our brain, mind and body. To learn more, click on the link below —>

IF YOU ARE PERSISTENT 

YOU WILL GET IT

 IF YOU ARE CONSISTENT 

YOU WILL KEEP IT

5.   MINDFULLY MONOTASK  

Conscientious individuals are not fans of multitasking. They prefer monotasking due to its higher efficiency and less likelihood for committing errors. Monotasking, taking on one task at a time, is a much more reliable way of accomplishing goals. In modern times, we have come to believe that diverting our attention, or multitasking, is a better method for getting things done than to powerfully apply full focus and attention to one activity at one time. 

6.   HANG AROUND HIGHLY DISCIPLINED INDIVIDUALS

Never underestimate the power of your social network and of your mirror neurons. As humans, we are hard-wired for connection. This includes introverts, extroverts, and ambiverts. Our need for connection means we are much more influenced by others' behaviors and actions than many of us wish to acknowledge. This may be in part due to the phenomenon of mirror neurons. Although a very active area of current neuroscience exploration and research, its findings are not conclusive. However, it is believed that mirror neurons play a role in both understanding and imitating the behaviors, actions, intentions and emotions of others. 

YOU ARE THE AVERAGE OF THE 5 PEOPLE YOU SPEND THE MOST TIME WITH.

-Jim Rohn

7.   ENLIST THE HELP OF AN ACCOUNTABILITY PARTNER  

Just as hanging around others who possess higher Conscientiousness traits can rub off on you, so can the active pursuit of securing an accountability partner or buddy. If your best friend is more consistent at getting her work-outs in, then perhaps you may wish to reach out to her and see if she can help hold YOU accountable.   Most people like to help, especially if it involves sharing a strong internal skill. This is not at all limited to exercising. An accountability partner can help you feel more focused at work, with your studies, and/or with maintaining healthier boundaries with your family members and social network. 

8.   INCORPORATE TRANSFORMATIONAL LANGUAGE IN YOUR SELF-DIALOGUE 

The words you choose to speak with yourself matter. They eventually become the language that shape your thoughts and experiences. Use words that empower you; that shift your mindset toward confidence and self-efficacy, and minimize the use of words (that ultimately become your thoughts) that minimize you. Don't try to rush progress. Each and every step in the right direction will get you one step closer to clarity and truth, and to Conscientiousness.

LUCK or CONSCIENTIOUSNESS?

Another added benefit to enhancing Conscientiousness is that it also seems to serve as a "LUCK" attractor. A disciplined life attracts abundance and success. The basic premise of being organized and prepared sets you on course to being able to take advantage of opportunities as they arise. Think of this in reverse. If you're constantly feeling like you're disorganized, running late, playing catch-up, forgetting obligations, and/or putting out fires, then it will be hard (maybe even impossible) to take notice of fantastic or life-changing opportunities.  Adding an additional dose of discipline into your life will help to offer you the breathing space and freedom you're seeking. 

PROCEED AS IF SUCCESS IS INEVITABLE 

REFERENCE

McCrae, R. R., & Costa, P. T., Jr. (1999). A Five-Factor theory of personality. In L. A. Pervin & O. P. John (Eds.), Handbook of personality: Theory and research (pp. 139–153). Guilford Press. 

Let's connect:

FACEBOOK: Marie Therese Rogers

 Atlantic Behavioral Health Professionals

 Life in Focus

 LINKEDIN:  Marie T. Rogers, Ph.D. 

 INSTAGRAM: Mariethereserogers

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The information presented in this blog is intended for general knowledge and is not a substitute for medical advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.

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