GA 621 | The Five Habits of Hope with Dr. Julia Garcia

Because there's a risk to. Every time we contribute to the culture in our communities and our homes and our relationships in our workplace, there's a risk of rejection and there's a risk of betrayal. There's a risk of so many things that I could share. But the risk, I believe if you know your worth, your inherent worth, that no matter the outcome, you will like who you're becoming.

Today, I am very excited to welcome Dr. Julia Garcia to the show. Now, I love this podcast. I love all of our guests, but boy, oh boy, today's episode touched me deeply. It was so, so powerful. So doctor, Dr. Julia, Dr. J. As she, I guess most of she's known for, within the, within the community, she, she's all about this whole idea of trying to show the intersection between neuroscience and hope. And she does many other things, but that's really what we talked about today. Just the power and the importance of hope and resilience and then, and how these, how having hope and resilience and all these things, perseverance, how they interact and impact the brain, like, literally the brain like, and how we feel and how we work. So she's written a book, and the book is called the Five Habits of Hope. And so during a podcast, we sort of walk through what these, what these five Habits of Hope are. And I'll just tell you right now that they're the reflect, risk, release, receive and repurpose. And so we go through each one of them and sort of tying them into many different stories. And she's a great, fantastic storyteller. And this ties them into sort of real, real world examples all the way through. So just a really, really fantastic episode. I think you're going to enjoy this one. I have not read the book yet, but I definitely plan to. So I would encourage everyone to go out and buy the Five Habits of Hope by Dr. Julia Garcia. And show notes for this episode can be found over@gembapodcast.com this is episode 621 again, gemba podcast.com and look for episode 6, 6 21. Okay, enough for me. Let's get to the show. Julia, welcome to the show. How are you?

Oh, I'm doing great. Thank you so much for having me. I'm excited to be here.

Yes. Where are you calling in from?

New York.

New York. Okay. All right.

What's just had a snowstorm? It is bundle hot cocoa weather right now. Okay.

Yeah, so we're actually pretty far ahead right now. The podcast kind of throws people off, like they might be listening. I don't know when this one's going

to be released, but it's going to start.

But we're actually recording this before Christmas, people, so just sort of get a context of when we're actually recording it. But anyhow. Well, I'm really excited for this, for this interview. We didn't get a chance to really chat before we hit record, but I'm glad because it's more sort of real when we do it on the podcast. But I love, and I genuinely mean this, this topic is so near and dear to me. Like, this whole idea of our brains and neuroscience and human behavior and, you know, all the things that we're talking about in our community with lean and continuous improvement. You know, ultimately it comes down to people, you know, sort of cooperating and, you know, working at their best. And. And obviously, one thing is in common. We all have brains, we all have feelings, we all have things going on inside of us. And so I feel like it's fascinating intersecting the two worlds because while they're interconnected as it is. But, yeah, I'm just really, really excited for this interview, so.

Well, awesome. Me too.

Well, you know, we like to begin all of our episodes with our guest sharing a quote or maybe a poem.

Yes. I love it. Okay, so this is. I'm also a spoken word poet, and so the book has poetry laced throughout. Some just little short prose. But this is at the opening of the book, it says, a note of hope. Who are we to speak of hope for those who have nearly drowned in the depths of despair, having to run as fast and as far away as possible to keep from staying there? If hopelessness has ever been a hole you called home. No. Wherever you are with hope, you will never be alone. For you who may feel hopeless now, you are still here, and so is hope. It is yours if you'll have it. I hope you will.

That's beautiful. What's that mean to you?

You know, I wrote it almost after the book was done, and to me, it was allowing myself to be the artistic side of my academic and professional side and to incorporate hope in a way that sounds a little more messy and fluid and dark. The. But also that there's hope in that. So I think it was really just being able to give myself permission as a professional to also be artistic in. When I speak about things that really affect everyday life. So sometimes I can speak about them from a scientific approach, but this was really giving me permission to talk about hope from. I would say the line that stuck out the most was, if you've ever called hopeless a place you've called home, if that's really what drove that piece, is when you get into a place that's so deep you recognize it as your new home.

Oh, that hits home. I mean, that's, that's powerful and it's deep, you know, because I think everybody listening can, hopefully not right now, but you know, there's probably been times in your life when you're struggling with whatever it could be. Right. And it's so easy to sort of let despair and hopelessness sort of take over. So. Yeah. Well, beautiful. What's the name of your book?

The book is called the five Habits of Hope and it's stories and strategies to help us find our way.

So what made you want to write a, write a book? I mean, obviously you're a professional and all that marketing and I get it, but. But there's typically a deeper reason for, for an author wanting to write a book.

Well, the work that I do, I hear people's very personal struggles in an anonymous way. So people write their struggles, their things that they need, their hopes through different writing exercises. And over the past decade or two, I have collected hundreds of thousands of stories from all over the world. And it varies in age demographic from organizational leaders to students, educators, inmates, I mean, you name it. I have heard stories from Wisconsin to Illinois, California, Hawaii, Guam. I mean, I have heard stories from all over the world and I wanted to honor those stories and I wanted to celebrate the strength of sharing their stories, even in an anonymous capacity. And I wanted to continue to share not just the struggles that are going on in people's lives behind the scenes and below the surface, but also their hopes and how we can find our way back to it.

So in your book, you've, you've written about the power of resilience and how it can help us bounce back. But as you've been talking about hope, that hope helps us move forward. So again, geeking out on the neuroscience side of things. I love thinking about how our brains are firing and working. Like what's going on in our brains when this is all happening.

Yeah. So when. Let's talk about the opposite first. So like when we feel hopeless, our brain shuts down the systems that help us move forward, goal set, our motivation, our regulation, our immune responses. But when we feel hopeful, our brain releases dopamine and strengthens those pathways so that we can plan, persist, and it activates those, the goal directed circuits that will keep us motivated, emotionally regulating planning, goal setting. So it's essential for leaders of any capacity to find habits of hope to implement into their daily life. Because what we're doing is we're giving ourselves permission in our mind by reshaping those neural pathways from going from the hopeless place where our brain starts to shut down. Right. And so we're no longer being productive and present to allowing us to be able to strategize, innovate. And. And it's not removing problems. It's saying there's a way through.

Is it fair, even accurate to say you'll hear this a lot, that. That hope is a choice? Is that true?

I believe hope is less of. It's. It's a habit. I believe it's a habit. It's something we practice. So it's an action tied to a sense of worth. And so it's. It's more of an action statement tied to a belief statement. So it's not just a choice. It. It's also action with value. So it's not. Not a choice. But it's not. But including. Yes, exactly. You said it better.

Yeah. It's pretty deep when you think about it, you know, because I feel like everyone could probably recognize times in your life when you're feeling bad or there's illness in your. Yourself or your family or something like that, and it's so easy for sort of that despair and gloom to sort of set in. Right. And instead trying to have that hope and. Yeah, it's. It's powerful. Yeah, it's powerful.

And we realize we'll know how powerful hope is when we recognize that. Exactly, Ron. When we realize how powerful hopelessness is, how dehabilitating it is, how paralyzing it become, how. How dangerous it is. And we each know individually, by witnessing someone we love go to that place, or us going to that place where we realize how dangerous hopelessness can become. And that's why I believe it's such a critical priority for us to include and to learn more about, and I learn more about as well, is how can we build processes back to hope? Because hopelessness is damaging all around.

Now, within the. Especially in our. In the world of the audience listening right now, there's this. This whole thing in sort of corporate America where, you know, grit, endurance, fighting through the struggle kind of thing. In fact, there's a book, you don't know, disrespect, it's a good book called Grit, you know, and it's all about just sort of having that, you know, that, I don't know, that don't give up kind of thing. Attitude, which is important. You shouldn't give up, obviously. But this whole idea of grit and endurance, I feel like it's causing people to, you know, sort of burn out. And. Yeah, it's just. I don't know if it works all that well. So I'm wondering if you have ideas of what's a better approach, perhaps hope and these types of things, like how can we contrast and maybe move away from that fight, through it to something else.

I appreciate this conversation so much because this is very much a dominating issue that I'm seeing leaders struggling with, and I think people are calling it burnout, but I think it's. It's much deeper than that, and there's more layers intersecting it. I think where I'll begin with this is there is a lack of trust in ourselves that we are enough and we are equipped and we are capable as is. There's always a growth, do better, do more, and that's how we prove value and worth. Whereas when we trust that I have tools, I am equipped. Like, the easiest way I can say this is I'll ask you, Ron, have you been through some tough things?

Mm, yes.

Yeah, right. You've been through some tough things. I'm sure if you're listening right now, now, you've been through some failures, you've been through some setbacks, you've wanted to quit, you've wanted to give up, you've had people underestimate you, you've underestimated you. But you still. You still here. Okay, you are teenagers. Yes. There you go. Right? You have. You're in a marriage and working at the same time and providing and being present there. There's so many skills we already have and we are equipped with. So when we're constantly reaching, we are not really being present. And when we don't trust that what we have is enough, we can't own it. We can't have the authority to be present and fully be effective in it. Because we're striving, we're seeking something because we're not knowing that we have it. And when you're not wasting any more energy to prove you're tough and you realize, I've been through some tough things, I'm tough, then you get all that energy back. And that's what fuels creative ideas, innovative solutions, collaborative programming. That's what. Where the exciting stuff happens, the stuff that AI can't replace you with, that's where it is. When you're fully present, when you trust that where you are right now is enough, then we're not reaching, we're not exasperating this effort that is endless on both ends, all ends. And when we get that energy back, I like to say it's not about stopping habits, it's about replacing them. So when we get that energy back now we can replace it and apply it somewhere that brings us the life that keeps us from burning out. Right. So when we get to add a more creative solution to a problem in front of us, when we get to put our unique spin on it, it's very different than just getting something done and just keeping up and pulling up your bootstraps and just going, going, going, doing, doing, doing. So yeah, I'm not a huge fan to say all that in performance, productive, high performance culture because I believe and I have seen up close just how incredible and resilient people are. And it's really, I feel like a lot of my job is coming alongside of them and giving them permission to see that themselves so that they can come alive again in the work that they're doing, which is so essential.

How do you encourage people who are, you know, maybe they're struggling with, I don't even know, just some, some situation in their life or whatever it might be and it's sort of pulling them down and they're trying to have hope and they're trying to move forward, but it's hard and they keep having setbacks and getting discouraged. Like what sort of words of hope or whatever, I don't know how to say it, do you have for folks like that?

Well, a couple of things. First, you're not alone. Second, I would say sometimes we can think that we need a lot of hope so we can just take the pressure off that right now and just like, if you just have a little tiny seed, you're good. You just have like a little glimmer of I'm, I'm really hopeful for my son to X, Y and Z. You know, just a little hope can, what it can do is it starts to interrupt the thought cycles that can trend towards hopelessness.

Yeah.

And the more we interrupt them with the tiny little, little seeds, the more we can start to reshape those neural pathways.

Well, even thinking about the work of like Charles Duhigg and these guys and the power of habit and all that, like these small, little, little things that you can do to build these sort of, you know, small habits that then build into these larger, you know, grandiose sort of hab, life changing habits kind of thing. But yeah, you know, I'm going to floss One tooth today. Because I don't floss my teeth. So I'm going to floss one tooth today. You know what I mean? And. And now tomorrow it's two. And next thing you know, you're a regular tooth flosser. Right, Exactly.

And instead of the building with the small habits, what we're doing is we're rerouting and we're interrupting. And the more you do that, the more those circuits in your mind start to build differently and reshape in a new way, as opposed to. So I like to say I still go to a place of hopelessness. Okay. I hope this doesn't not make you want to get the book. Okay. Five Habits of Hope. But I still feel hopeless. That is the truth. But the difference is now I have tools to where I'm not going to stay there. It's not my home anymore. I might go and camp out a couple nights, but I'm not building my house there. And that's the difference.

Yeah. Yeah. That's so powerful. So, all right, talk a little bit about in your book. I don't know how much you want to give away, but everybody need to go buy the book. But so you introduce so Five Habits of Hope. So what are they?

Yeah, let's dive into them. So each habit is accompanied with a practical application, which I call a feeling framework. Because what happens is our feelings are what we really equate hope to do. We feel it or do we not? Even though it's a cognitive science there, it really boils down to how we feel about it. So there's a feeling prompt for every one of the habits just so you could practice it in real time. So the first one is about reflection. And why this is so important is because we are, as you introduced earlier, we're kind of in this high performance, go getting, do all the things culture. And that awareness can help us create alignment, realignment with the things that we value and the things that are getting in the way of us being able to actually have the kind of passion we want in what we're doing, the kind of presence our relationships require. So reflection is the first one.

Yeah. And it's interesting. Within our lean community, there's a Japanese word called homsai, which is, you know, loosely translated as reflection. You know, but it's a deep sort of like, looking into, like, really what's going on, you know, like, it's a deep, deep, deep division. So, okay, so reflect. So risk, I think, is the next one.

Yeah, the. The prompt with that, I'll Actually read one if that works for you. Yeah, I will read. So remember I said I have, like, a lot of of these, so I am going to just pick one off of my desk here. This person says, I was struggling because that's the prompt. I was struggling with pressure to be a better parent, a teacher, everything. I was feeling defeated, depressed, less than I was needing help to be put back together. I stayed silent because I am ashamed and broken. I am hopeful because I have no choice. So that's an example of someone going through, like, the full feeling framework. So the next one is really difficult to do. It's the habit of emotional risking. So. So this isn't about risk taking with adrenaline, which I am an adrenaline junkie, but it's more about. I think this one's critical for this culture in this day and age because we have the ability to not take emotional risks with each other anymore. Whether it's from a work engagement perspective to our personal lives. We have so much temptation to just do enough to stay a part of culture and communities and not really contribute, because there's a risk to. Every time we contribute to the culture in our communities and our homes and our relationships in our workplace, there's a risk of rejection and there's a risk of betrayal. There's a risk of so many things that I could share, but the risk, I believe if you know your worth, your inherent worth, that no matter the outcome, you will like who you're becoming.

Man, this is so good. I. I've got a couple just being vulnerable here on the podcast. I have some really, really close friend, male friends that I sort of, you know, do life with, you know, like, and there's been times to where one of us is struggling and there's a. There's several of us, but if we get together for coffee or whatever it is, and like, there's just moments to where we've learned over the years just because we know each other. You can't hide anything, you know, because we just know each other so well that the moment that someone is, like, truly vulnerable, and that's so hard, especially for men, you know, to be vulnerable. But the minute that you're vulnerable and you just really put it out there, it's like everything changes, right? And just that almost like a release valve or whatever, you know, and you can feel the pressure leave you, right, because you just put it out there for the. For your friend or the world or whoever it is to see or your spouse or whatever it might be. Is that. Do you agree? Like, is that sort of the way that we should be thinking, you know,

less thinking, more feeling. Right. So how did it feel to just share that?

Oh, I felt, I mean, that, that alone felt good. Right. Like just putting things out into the world and not keeping it inside is super powerful. Right.

And no matter my answer, that is, that is the point. Right? So no matter the outcome, it's who you just became in doing that. The muscle you just built more and more of and strengthened. It's the emotional muscle.

Yeah, yeah. It's scary though, you know, like, especially like in a, in a business world, right, if, you know, managers struggling with whatever, right. And they're afraid to have their boss find out or whatever it might be. And so this, unfortunately, so often in the corporate world, this whole idea of vulnerability is completely foreign because it's really not safe. You know, they might have HR posters hanging up, you know, saying all these things, but it's not real. Right. And so I don't know how we change that, but it really starts with leaders. Right? So if you're a leader listening to this, you know, do it yourself, you know, and maybe we can start to turn the tide. Because until that happens, I don't really think deep, authentic transformation of any sort can happen. Right.

So I think if you're, you're listening to this, I have a couple things just to just support what you're saying because I 100% agree with you. One, you are a leader, and now it's about deciding what kind of leader you want to be. And leaders can withhold, leaders can be grumpy, leaders can be motivating. Leaders can be inspiring to follow. Leaders can be boring to follow. So it's really about what kind of leader you're going to be. Are you going to be authentic? Are you going to be passionate? Are you going to be hard working as well? Or are you just going to be hard on yourself and everyone else? You know, it's, it's deciding what kind of leader we want to be and building those habits to, to sustain that, sustain that kind of lifestyle that we want. And then there was something else you shared that I think is really critical. And, you know, yes, there is fear and also there's courage. And it's just as much as we're all leaders and it's deciding what kind we want to be, there's also, we all have fear and we all have courage. So it's, which one do we want to lean into?

Yeah.

More in that moment. And it's okay if we don't always Lean into it. But on the other side of that fear, again, I believe is no matter the outcome is someone we want to continue to become because it's allowing us to be someone who's brave.

Yeah, I love that. Okay, so we've had reflect, we've had risk. What's the next one?

The next one, you already said it's release.

Ah, there you go. I'm ahead of the game, so.

You are. Yeah, you already, you already nailed it. Yeah. Release is about finding ways to let go of what is getting in the way. And this is one of. Can be the most creative and fun ones because you could do. It could look so different for everybody. It used to look like running for me after a couple kids. It now looks like writing sitting down somewhere.

Yeah, yeah.

But it looks different for everyone and different times of your life. So be gentle with yourself where you're at. But it's finding a way to implement, a way to emotionally release things that pile up because our bodies can only hold in so much stress until our heart is going to give out. Okay, so there are health implications to blood pressure. Yes.

Yeah.

So this is having something implemented in your lifestyle. You want it to be simple. You want it to be something applicable, approachable for your day to day life. And like for instance, I have a young, a son who is learning emotional regulation. I'm learning alongside him because I didn't know this age would have so many emotions this early. But he'll hold his breath and just be. And immediately we have to work on, okay, how can we release that breath in a way that keeps you like still functioning and gets you back to feeling like yourself? Because the holding, it's his natural body's reaction to hold in. And that's all of us. We, we withhold any of the fields that are kind of hurting us or harmful. So it's finding ways to release.

Nice. Okay. And then we have received.

Yes, this one's really great for leadership and management is sometimes we get into positions when we're managing others or projects or building entrepreneurial ideas where we are doers and we are not receiving receivers. And this is the, the feeling framework to set this up is I needed. So what would support look like or feel like or sound like for you? And I was on a podcast with someone, it was one of my very first podcasts I ever did for this book tour. And I had no idea what I was doing, but I was like, hey, let's go through this. And they said, you know, I need my listeners to support me and to follow me and to do reviews and, you know, it was so risky, they felt, to say those things and vulnerable. But it was such a powerful thing to identify and ask for support and to be able to then receive it. Right. Because that is twofold. So receiving is really important in the workplace especially and in our emotional lives. Right. Our relationships. But we have to get good at identifying what support would look like or feel like for us uniquely, and then put it out there and receive it.

Got it. Okay. And what. What's next?

The last and final habit, which I have a bonus habit that I'm going to throw out here just at the end, but is repurposing. So this one is really fun for me because I grew up, I'm one of six children, and we never had, like, the means to have, like, new furniture and things like that. My parents worked very hard, but we always. My mom would reclaim old furniture, so she would see something that was wasted or thrown out or discarded, and she would reclaim it. And that's the same concept for failures. We have setbacks. Any kind of feeling we think is a waste. It's seeing worth where others may see waste, and it's including those and creating opportunities with them. It's. It's turning things into strategy, things that were thrown away or looked at as a loss. Yeah. I have an example. So I have a friend. Well, I'll give a personal one and then more of a professional one. So I'll go back to my mom. My mom was actually in a car accident, and my stepfather, my baby brother and sister, and they were hit head on by a drunk driver. And this was really just destroyed a lot of things in our family. It was a really, really difficult time. And my mom became an advocate for Mothers Against Drunk Driving. And that was a way she took some of the feelings she had and she repurposed it for prevention efforts. And she got to know other people and they got to know her and really humanize this, the issue of drunk driving, so that people who are in those classes in force could actually get to know someone. And she was just always so wonderful with people. And so that's one way that a lot of our passion pursuits come from a place of prevention. Like, we want people to not go through what we went through before or to have things better off than we did. So we kind of create, I'm assuming, some of this podcast. Maybe I could throw this back to you. Is repurposing something in your life? Would you say that's true?

Oh, yeah. No, for sure. I Mean, there's an, there's a thing that we, we do within a lean world called 5s and, and you're sort of like sorting things out and straightening what's left and all that. But the things that you're sorting out, it's like, what do you do with it? Right? And sometimes like, well, we don't need it in this area, but they could use it over there, or you could donate it or whatever it might be. But yeah, throwing it into the landmines, probably the last thing that we want to do. Right. So, yeah.

What was. Yeah, so for me, I, I, I have failed several times at entrepreneurial businesses that I've started, you know, corporate failure, if you want to say. And one of the things I did was I had built a mobile app for young women back in the day when social media was at a height and there was just a lot of problems affecting their health. There was suicide, ideation, harassment, assault. It was just becoming a very dangerous place and I wanted to do something about it. And I knew nothing about technology at all. Nothing at all. And so I worked with an engineer. I learned all the codes, all the things, and I built this app. We won a bunch of awards, had a great little team, and we ended up having the MVP was over 2,000 people. We had a wait list of thousands of people. It was great. And then I moved. My husband got a job, we relocated. I couldn't find childcare. I was in my PhD program and I just couldn't do it all. I couldn't do it all. And I thought, I mean, I was so disheartened by this failure, quote, unquote failure, that because we had so much promise, we had won awards, we had a great team. Like, it was just so promising. And I couldn't get out of bed. I was just distraught. And I thought it was a waste. And you know, that informed years later and informed a new venture that I did. I built a Cris hotline in the height of the pandemic. And it was not, I wouldn't say easy, but it was kind of like boom, boom, boom. I could do things very quickly because I had been in the tech space before. I was able to implement a lot of things. And so that informed the, even the anger and the pain. It helped me. When I repurposed it, it channeled into a new venture, a new cause, a new technology effort. And it was really something I would have never thought I would do. But again, it's looking at things as, not as a waste and seeing worth

so the audience listening to you right now is primarily made up of folks who are, you know, not to overgeneralize, but we're problem solvers. Right? Like, that's what continuous improvement is about. It's about identifying things that aren't ideal and making them better and continuously making them better. So I'm wondering if you see the whole idea, this whole idea of hope and that we've been talking about, like, do those things play together

in problem solving?

Yeah. So, like, if we're trying to be, you know, really good at problem solving and we want to be at our best, like, should. Should we be hopeful?

Yes.

You know, as it.

I just want to make sure I was tying this together.

Right?

Yeah. Hope is the greatest single predictor of success in people. To perform better, problem solve, adapt, recover, cope better. So it is the number one predictor of success is hopeful leaders, hopeful people having hope. And again, it's not an intense, insane amount of hope. It's just having hope. Because we know how dangerous hopelessness is. And if you work for a hopeless leader, that could be painful. Okay? So that in itself should let you know that. Yes, hopeful employees, there's actually a stat out there. I don't know how, I don't want to bodge it, but it was something around. Hopeful employees were like five times more likely to innovate than less hopeful ones. So it is absolutely critical. And from a scientific point of view, it helps regulate our nervous system, feel our motivation to repair and recover things again, which will fuel our ability to collaborate and to work together in recovering these problems and these solutions. So there's things going on in our mind, in it, and it's lighting up the places in our brain that help us stay motivated and regulate. Because sometimes I've worked with leaders and have been witness to leaders who don't have emotional regulation. And they are very challenging to work with because when they get angry, they get angry and they're flying off handles because the problem gets in front of them. And they don't have the emotional regulation tools to collaborate and connect in a way that drives meaningful solutions that are sustainable because they're not. Their nervous system's all over the place and people are having to come under them or come beside them. And it is a. It is not an ideal, innovative place and state to work together in.

Oh, my gosh, this has been such a fun conversation. So I'm going to read them all back out the five habits. So we have a Reflect Risk, Release, Receive and Repurpose man and name of

the book the five habits of hope. Stories and strategies to help us find our way.

So, full disclosure, I have not read it yet, but I promise you I'm going to because I.

Let me write a review. Okay. If you read it, write a review. Let me know what you think.

Yeah. And after I read it, I might have you back on in. Ready some more.

I would love that. Yes, I would love that.

So. So I want everybody to go out and order this book. We'll have a link to it here in the show notes. Everybody scroll down and, and go check that out. Is there any sort of final parting thoughts that you want to leave with the, with the listeners?

Yeah. Thank you so much for listening in. Stay connected with me. Journey with Dr. J, Dr. Julia Garcia everywhere. You can also listen to the book, which is cool. I did the audio. But yeah, just, just a reminder to all of you and hopefully this inspires you on your journey wherever you're at, that having hope doesn't magically just solve our problems, but it activates the parts of our brain that helps us solve them. So stay hopeful wherever you're at. Awesome.

Thank you so much.

Thank you.

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